Holistic health Magazine by holistichealthmag

HOLISTIC

ISSUE 5

H E A LT H

M AG A Z I N E

AN INTEGRATIVE APPROACH TO YOUR HEALTH & WELLBEING

Is your lifestyle killing you? Lifestyle factors in cancer, diabetes and high blood pressure Â£5.99 (GBP)

First aid for toddlers Know what to do if your baby or child has an accident

The mind-body connection in health Why illness is rarely just physical

Arthritis Natural support for pain reduction and ease of movement

Boost your selfconfidence Why self-esteem lies at the heart of wellbeing

Mind & Psychology | Nutrition & Wellbeing | Body & Movement | Spirit & Energy

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Contents 26

42 38

7 Editor’s Letter

30 Understanding self-confidence Jacquelyne Morison shares her thoughts.

9 Openers: A mix of news, snippets, interesting bits, events and products.

12 Lifestyle and Health A few simple changes could bring better health.

support to reduce your numbers.

32 Too much pressure? The impact of expectation of others on our self-confidence.

38 Natural support for arthritis Pill-free ways to ease the pain.

16 Lifestyle factors in cancer Holistic cancer charity Penny Brohn UK

42 Gut health and nutrition A round up of the latest research.

20 Metabolic Syndrome and Type II Diabetes Diabetes treatment now consumes a sixth of the entire NHS budget, but is largely preventable. Dr. Sarah Brewer offers advice on controlling blood sugar levels.

24 Biohacking for beginners Biohackers build a better brain and body using technology and personal nutrition. Tim Gray shares how to get started.

62 Personal Health Celebs Go Dating coach Anna Williamson on her Generalised Anxiety Disorder.

34 Building self-confidence Dr Kathleen Skinner lends a hand.

14 Lifestyle factors in cancer Evidence-based ways to reduce your risk.

share their approach.

56 Natural ways to lower blood pressure Blood Pressure UK’s Kay Dilley on natural

44 Baby and child first aid What every parent or carer should know. 48 Alzheimer’s disease: a new hope? An early study suggests natural supplement

64 Creating your own sanctuary Caroline Dow explains why we all need our own space.

66 Grounding for health Biophysicist and energy medicine guru James L. Oschman outlines the research behind the benefits of earthing.

68 Toxic toiletries? Eve Carnall explains why synthetic chemicals in our toiletries may be endangering our health.

choline could hold the key.

50 Not all in the head Understanding the Mind-Body connection in healing.

52 Creative Spirit Donna Booth discusses creativity and

72 Advances The latest research in health and wellbeing. 74 Bioresonance Kevin Davies shares how using a bioresonance scanner helped restore his health.

wellbeing.

Practitioner accounts available. Contact our team

01226 814030

26 Lifestyle medicine Dr James Rippe, the father of Lifestyle Medicine, explains why our daily habits and practices can help us to better health.

54 Dairy: Go for goat’s milk Why you shouldn’t cut out dairy from your diet.

76 Resources Where to look for further information 77 My holistic life Meet Laughter Yoga teacher Lotte Mickelsen

salesteam@betteryou.com HOLISTIC HEALTH 2019 |

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CNM

Editor’s Letter

HOLISTIC H E A LT H

M A G A Z I N E

Training Successful Practitioners Managing Director Jason Firmager jason@holistichealthmagazine.com

CHANGE CAREER

Train to become a… + Nutritionist + Herbalist + Acupuncturist + Homeopath + Naturopath + Natural Chef

E E R F a d n e t At Open Event

Managing Editor Alison Daniels alison@holistichealthmagazine.com

Welcome to another issue of Holistic Health Magazine.

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wellness probabilities. The probability of each of us remaining healthy or developing a lifestyle disease

I came across an interesting phrase a few days ago, which sums up this issue nicely. The phrase was – or a disease with a significant degree of positive correlation to lifestyle factors – is made up of a number of factors. Some of these, such as genetics, are pre-determined and there is relatively little we can do, although gene-splicing, editing and stem cells are all producing startling recoveries in pilot studies and clinical trials. Environmental factors, too, are largely beyond our immediate control. How long you live and how well you live are underpinned by wealth and location. Male life expectancy in Middlesbrough Chelsea, East Dorset or a leafy village in the Chilterns, might expect. This environmental aspect, which encompasses a host of socio-economic aspects and behaviours is epitomised in the Glasgow Effect, which sees 1 in 4 men die before the age of 65, and the average male lifespan being 9.4 years less than that of men in the most affluent areas of the UK. Indeed, the UK lifespan figures are considerably shorter than comparable countries in Europe and elsewhere.

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and Blackpool, for example, is around 8 years less than a chap living in affluent Kensington and

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Art Director Richard Hejsak richard@holistichealthmagazine.com

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www.facebook.com/ HolisticHealthMagazine If you have a digital copy of Holistic Health Magazine, you can click on links for further information, such as referenced scientific studies, advertisers or specialist health and wellbeing experts.

Holistic Health Magazine is published quarterly (four times per annum) by Media Edge London Ltd. No part of Holistic Health Magazine may be reproduced, stored in a retrieval system or transmitted in any form without permission. Views expressed in the magazine are not necessarily those of Media Edge London Ltd. During printing, images may be subject to a 15% variation. © Copyright belongs to Media Edge London Ltd. All rights reserved. Please either keep this magazine for future reference, pass it on for somebody else to read, or recycle.

We can’t alter genetic heritage and – short of winning the lottery – it may be difficult to move to a healthier area, but we can still influence our wellness probabilities and reduce our chance of illnesses such as cancer, type II diabetes, metabolic syndrome, Alzheimer’s, strokes and cardiovascular diseases and so many other problems than may beset us as we get older. As ever, it’s about becoming a healthy weight, eating less processed food and more balanced meals cooked from scratch, taking exercise, being in nature, looking after our mental health, giving up on smoking, vaping and moderating our use of alcohol and drugs. The great thing about this is that even the smallest change is a step in the right direction. We don’t need to become 100% healthy super-humans who live on kimchi and an hourly schedule of supplements and spend hours in the gym every morning. Good health and wellbeing is a journey. It’s about being a little better, a little healthier, than you are now. When you’re ready to start your journey, we’re here to support you, every step of the way. Love,

Alison and everyone at Holistic Health Magazine

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Openers

Openers What’s new in the worlds of health and wellbeing? Abnormal blood pressure throughout middle and late life increases dementia risk

A breakthrough in baldness? Baldness, particularly male baldness is often the butt of jokes, name-calling and insults, but hair loss can be a serious and emotional problem for both men and women. While some resort to transplants, a new device developed at the University of Wisconsin-Madison may offer a low-cost, non-invasive solution. The hair-growth nanogeneration technology stimulates the skin with gentle, low-frequency electric pulses, which coax dormant follicles to reactivate hair production. The device is small enough to be worn under a beanie hat or cap and is powered by the body’s own movement, in the same manner as kinetic watches. They don’t need a battery pack The devices don’t cause hair follicles to sprout anew in smooth skin. Instead they reactivate hair-producing structures that have gone dormant. That means they could be used as an intervention for people in the early stages of baldness, but not those with long-term baldness. Early stage tests suggest there are no unpleasant side effects and they are as effective as two different compounds found in baldness drug treatments, some of which carry the risk of side effects including depression, anxiety and sexual dysfunction. Ref: 10.1021/acsnano.9b03912

Air pollution can be as bad for your lungs as 20 cigarettes a day A new study from the University of Washington shows that air pollution can accelerate the progression of emphysema of the lung. Emphysema is a condition in which destruction of lung tissue leads to wheezing, coughing and shortness of breath and increases the risk of death. The researchers were surprised to discover that if the ambient ozone level was 3 parts per billion higher in a location compared to a decade previously, that the increase in the degree of emphysema suffered by those in areas of increased air pollution was roughly the equivalent of smoking a pack of cigarettes a day for 29 years. The ozone levels in many major cities have been shown to be increasing at that level, due in part to climate change. The study was based on over 15000 CT lung scans over 18 years.

A large, long-term study from the prestigious Johns Hopkins University School of Medicine has suggested that those with abnormal blood pressure in midlife persisting into late life, are at an increased risk of developing dementia. Keenan Walker, Ph.D., assistant professor of neurology, explained, “We found that individuals with high blood pressure in midlife may benefit from targeting their blood pressure to normal levels in later life, as having blood pressure that is too high or too low in late life may further increase dementia risk.” In their study, they found that those people with high blood pressure during middle age and during late life were 49% more likely to develop dementia than those with normal blood pressure at both times. Having hypertension in middle age and then having low blood pressure in late life increased the dementia risk by 62%. High blood pressure was considered any measurement more than 140/90 millimeters of mercury, whereas low blood pressure was defined as less than 90/60 millimeters of mercury. It is possible that dementia itself may lead to a lowering of blood pressure, as it may disrupt the brain’s autonomic nervous system. Stiffening of the arteries from disease and physical frailty can also lead to low blood pressure in late life. Ref: 10.1001/ jama.2019.10575

WORDS OF WISDOM… Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. Buddha

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published 2014 in the British Journal of Nutrition HOLISTIC HEALTH 2019 |

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Openers

Time to take up running?

Board games may help protect against cognitive decline

A new theory of Alzheimer’s causation

A comprehensive review of previous

Alzheimer’s disease, is the most common cause

of death from all causes for both sexes,

It might be time to invest in a chess set, play a hand or two of poker or get the Scrabble out of the loft. A new study from Edinburgh University shows that older people who play cards and board games, bingo or did crosswords, stay sharper mentally. Those in their seventies who regularly played non-digital games scored better on memory and thinking tests that those who did not. The study also found that those who increased their game playing in their seventies were more likely to maintain certain thinking skills as they grew older, so it’s never too late to start. The findings are based on longitudinal tests of over a thousand people.

compared with no running. Running

Ref:10.1093/geronb/gbz149

studies suggests that regular running, even if it’s just a slow pace and for just 50 minutes each time, reduces the risk

US issues Miracle Mineral Solution safety warning The U.S. Food and Drug Administration has warned consumers not to drink or purchase products sold online under brand names such as Miracle or Master Mineral Solution, Miracle Mineral Supplement, MMS, Chlorine Dioxide (CD) Protocol, Water Purification Solution (WPS) or similar names. The products are promoted on social media as a cure for autism, cancer, HIV/ AIDS, hepatitis and flu, among other conditions. Websites selling MMS describe the product as a liquid that is 28% sodium chlorite in distilled water. Product directions instruct consumers to mix the sodium chlorite solution with citric acid – such as lemon or lime juice – or another acid, before drinking. In many instances, the sodium chlorite is sold with a citric acid activator. When the acid is added, the mixture becomes chlorine dioxide, a powerful bleaching agent. Those who drink the product report experiencing severe vomiting, severe diarrhoea, life-threatening low blood pressure caused by dehydration and acute liver failure. Some product labels claim that the side effects show that the solution is helping to heal the user. In the UK, the Food Standards Agency has previously warned that MMS products can damage the gut and red blood cells, potentially leading to respiratory failure.

of death significantly. The research, published in the British Journal of Sports Medicine, calculated that running was associated with a 27% lower risk

also conferred a 30% lower risk of death from cardiovascular disease, and a 23% lower risk of death from cancer. Ref: 10.1136/bjsports-2018-100493

of dementia among the elderly. It is characterised by the formation of beta-amyloid protein plaques and tangles in the brain, so most research looks at remediating these structures. Now a US research team suspects that the disease might be caused by lysosomal storage problems in the brain’s neurons. “The dominant theory based on beta-amyloid buildup has been around for decades, and dozens of clinical trials based on that

Oestrogen improves Parkinson’s disease symptoms

theory have been attempted, but all have failed,” said Ryan R. Julian, a professor of chemistry who led the research team. “In addition to plaques, lysosomal storage is observed in brains of people who have Alzheimer’s disease”. Lysosomes are structures with the cell which act

UK government plans to boost vaccination numbers Try this… boost your nut intake Most of us gain a pound a year during adulthood. A new study published in the online journal BMJ Nutrition, Prevention & Health, shows that increasing nut consumption by just 14g, or half an ounce a day, is linked to less weight gain and a lower risk of obesity. Swapping a few extra nuts for crisps, pastries, desserts, processed meats or chips could make a positive difference to your health. Better yet, nuts are rich in healthy unsaturated fats, vitamins, minerals and fibre.

The UK government has laid out a number of measures designed to improve vaccination rates, including for measles, mumps and rubella (MMR). Currently, the UK immunisation rate for most childhood diseases exceeds 90%, but there has been a small decline in recent years. The UK is no longer regarded by the World Health Organisation as measles-free and the disease is now endemic in France, Germany and Italy. Plans to encourage parents to vaccinate include asking GPs to promote ‘catch up’ vaccination programmes for MMR for 10-11 year olds, as well as all those 5-25 year olds who have not had two doses of the jab. Local immunisation coordinators will focus on trying to encourage hard-to-reach families and under-vaccinated communities and creating a new NHS website providing NHS-approved, evidencebased and trusted advice on vaccines including through a new website.

holistichealthmag.com | HOLISTIC HEALTH 2019

GOOD FOR YOU

Oestrogen is thought to protect movement

like a compost bin for old proteins and lipids. The

neurons from Parkinson’s disease, but the

lysosomes break them down into smaller units

mechanism for doing so remains unknown. It’s

which are sent back to the cells to be formed into

understood that those more susceptible to the

new proteins and lipids. If the process fails, then

disease – men and post-menopausal women

those pieces also can’t leave the lysosome. The

– have low oestrogen levels and a new mouse

cell decides the lysosome is not working, stores

study suggest that boosting oestrogen levels

and replaces it. If the new lysosome also fails, the

might prove effective in delaying and reducing

process is repeated, resulting in lysosome storage.

symptoms.

“The brains of people who have lysosomal storage

Brain-selective oestrogen treatment

disorder, another well-studied disease, and the

improves the symptoms of Parkinson’s

brains of people who have Alzheimer’s disease

disease in male mice. Parkinson’s disease is

are similar in terms of lysosomal storage,” Julian

characterised by the death of neurons involved

said. “But lysosomal storage disorder symptoms

in movement, which may be partially caused

show up within a few weeks after birth and are

by protein gene mutations, for the protein

often fatal within a couple of years. Alzheimer’s

α-synuclein. The mutated, shorter form of the

disease occurs much later in life. Long-lived

protein forms clusters in neurons, resulting

proteins become more problematic as we age

in their death, while the longer form resists

and could account for the lysosomal storage

clumping.

seen in Alzheimer’s, an age-related disease. If

A team at Harvard Medical School treated

we are correct, it would open up new avenues

mice with Parkinson’s disease with brain-

for treatment and prevention of this disease.” Ref:

selective oestrogen. After treatment, female

10.1021/acscentsci.9b00369

mice showed less severe symptoms than male mice at a later age, but oestrogen still improved their symptoms. In male mice, the oestrogen treatment reduced synuclein breakdown and buildup and helped with severe symptoms, suggesting that oestrogen could be a viable treatment option for Parkinson’s patients with low oestrogen levels.

Walnuts An early study suggests that walnuts protect against ulcerative colitis. Scaled up, the daily dose for a human would be 20-25 walnuts.

Coriander Coriander has a long history of use as folk medicine anticonvulsants. Researchers have now uncovered the molecular action that enables the herb to effectively delay certain seizures common in epilepsy and other diseases.

Hot Yoga A small study reports that adults taking hot yoga classes had significantly lower blood pressure measurements after three months of workouts, than their pre-course figures.

BAD FOR YOU Sunscreen Sunscreens may provide protection from skin cancer and photo-aging, but researchers have also discovered that the UV filters used in the products release trace metals and inorganic compounds into sea water which has an adverse effect on coral and marine creatures.

Ref: 10.1523/JNEUROSCI.0313-19.2019

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Healthier Lifestyles

Despite most of us being aware of what we need to do to enjoy better health, achieving this isn’t always easy. We look at the major lifestyle factors that make us more likely to become ill and the first steps to better health…

HE World Health Organisation defines health as, “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. We may experience complete physical, mental and social well-being differently from the next person, even if they share a home or family ties with us. Each of us is a complex individual with an individual lifestyle composed of our personal circumstances and overlaid with a series of interrelated choices about the way we live, consume and behave. For each of us, living a healthy lifestyle may mean a different thing and we will perform better in some areas and less well in others. It is clear that most of us could take action to enjoy better health, both now and in the future.

IS YOUR

LIFESTYLE making you ill? 12

holistichealthmag.com | HOLISTIC HEALTH 2019

Some of the steps we should take are obvious.

there are plenty of indoor choices you can do at

wearing a mask may be socially unacceptable.

We know we should eat well, exercise daily, give

home. Tai Chi, yoga, Pilates, dancing and martial

Another option is to change your commuting route

up on smoking and shouldn’t drink alcohol to

arts can all be done at home, while many clubs

away from the busiest roads if this is possible.

excess. Official statistics suggest that we’re not

have indoor facilities for tennis, carpet bowls and

Drivers could install a cheap charcoal filter which

good at putting health advice into practice.

even rock climbing.

significantly reduces pollution being drawn into

There are other factors which have a major

the car.

impact on our health which are less well known.

Sleep

Being in nature, having interests and hobbies and

Poor sleep quality and quantity is associated

given off by cleaning products, air fresheners and

an intellectual curiosity all help keep us healthy

with stress, depression and obesity. Don’t use

scented candles – is increasingly being regarded

physically and mentally. Stress and feeling

computers, phones or tablets for at least two

as a serious problem with a negative impact

socially isolated are detrimental.

hours before bed as the blue light interferes with

on health. Much of this can be offset by good

sleep patterns. Use black out curtains or blinds,

ventilation and opening windows, unless you live

and those where you feel you could improve.

try a warm bath before bedtime, wearing bed

in a highly urbanised area. Using natural products

Even a small step is a step in the right direction,

socks, reading and using some soporific essential

and choosing candles based on coconut or soy

yet getting started can be difficult.

oils to help you nod off.

wax over paraffin wax can help, as can air filters

Evaluate those areas where you are doing well

Indoor air pollution – caused by chemicals

which remove particulates from the atmosphere.

Sitting Sitting seems to be as bad for us as smoking. If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes, some forms of cancer or heart disease, and experiencing depression and anxiety. Standing and moving about means a more effective cardiovascular system and a more efficient digestive tract, keeps muscles strong and helps us control our weight since we use more calories when standing. Sitting can lead to postural problems, a sore neck, shoulders and back and can compress the discs of the spine. Studies suggest that sitting too much increases the risk of anxiety and depression. If

FOR EACH OF US, LIVING A HEALTHY LIFESTYLE MAY MEAN A DIFFERENT THING AND WE WILL PERFORM BETTER IN SOME AREAS AND LESS WELL IN OTHERS. IT IS CLEAR THAT MOST OF US COULD TAKE ACTION TO ENJOY BETTER HEALTH, BOTH NOW AND IN THE FUTURE.

your work means sitting still, consider a standing desk and make a point of taking a break for 15

Being in nature Being in nature – even if it’s a walk in your local park - offers the benefits of sunshine to top up your vitamin D levels and a reduction in stress levels. Recent studies show that those who spend a minimum of just two hours a week in nature a week are significantly more likely to report good health and higher psychological wellbeing than those who do not visit nature at all during an average week. Short breaks, such as a stroll in the park or local woodland were effective as long as the total time reached two hours. Beaches, hills, country parks and forest trails all offer benefits including reducing blood pressure levels.

minutes every couple of hours. Think of ways of

Air Pollution

A healthy investment

incorporating more movement into your life, even

Living or commuting on a busy city road can raise

It makes sense, both in the short and long term

if it’s just switching the lights on yourself rather

the risk of asthma in children and lung diseases

to invest both time and money in the things that

than asking Alexa. Physical inactivity is believed

in adults. A worrying October 2019 study showed

will improve our health or maintain physical,

to contribute to over three million preventable

a 50% increased risk of miscarriage and another

mental and spiritual health and wellbeing as

deaths globally each year.

newly published study from the University of

we go through life. Taking care of ourselves

Warwick found that human memory is significantly

should be a priority. Our bodies and our minds

worse in areas with high levels of nitrogen dioxide

have to last a long time, so making positive

Since a sedentary lifestyle is bad for us, it follows

(NO2) and air particulates (PM10). Residents in

changes now, helps our future selves live better

that exercise is good, yet few of us manage to fit it

the most polluted areas, such as Chelsea, had

lives. With a little forethought, this needn’t be

in. Find something you enjoy and do it regularly,

the memory loss equivalent to someone 10 years

expensive, or difficult. Eating well, maintaining a

even if it’s just taking the dog for a walk or doing

older than them in a less polluted area.

healthy weight, avoiding things that are bad for

Exercise

some morning stretches. Swimming is useful for

In many of the world’s most polluted cities,

us or moderating our consumption, retaining our

those that can’t cope with high impact workouts

cyclists and pedestrians are advised to wear

curiosity, developing a wider range of interests

and weight-bearing exercises help build strength

filtration masks, which block out respirable

and keeping in touch with our social circle,

and stave off bone density problems as we age.

particulates. Those in cars and buses in the most

exercising regularly, being in nature, getting a

polluted cities were found to spend more time

good night’s sleep and not letting stress get to us

in the polluted atmosphere than cyclists, but

are the keys to a happier, healthier life.

Outdoor exercise can seem like a chore in the darker days and colder weather of winter, but

HOLISTIC HEALTH 2019 |

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Lifestyle factors

Lifestyle

ultraviolet rays. There can be few people who do

a given behaviour of substance and the incidence

not know that smoking significantly raises the

rate of a given type of cancer. Sometimes the

chances of developing lung cancer. In fact, lung

relationship is not directly causal, but when

cancer is the leading cause of cancer deaths in

a number of credible studies demonstrate a

both men and women. Cancer Research has

relationship where a possible mechanism exists

calculated that 79% of lung cancer deaths are

that could explain how the risk factor could

preventable, with 72% being caused by smoking,

actually cause cancer, scientists can be more

5% by ionising radiation, 13% resulting from

confident about the relationship between the two.

workplace exposure to carcinogens and the remaining 8% being caused by air pollution.

Lifestyle risk factors

Stopping smoking may be extremely difficult, but

We’ve already mentioned tobacco smoke, sunlight and sunbeds and sleep, but which other negative risk factors can we mitigate and which protective factors can we boost?

it is still much easier than dying of lung cancer. Consult your GP about local smoking cessation

FACTORS

support, as just 3% of those trying to give up through willpower alone manage it.

WE CAN INHERIT GENETIC MUTATIONS FROM OUR PARENTS. THESE GERM CELL MUTATIONS PLAY A MAJOR ROLE IN ABOUT 5 TO 10% OF ALL CANCERS.

IN CANCER

Other, less obvious, lifestyle choices can also significantly increase the risk of developing certain cancers. A Norwegian study, published in October 2019, which tracked 150,000

Currently, 2.5 million people in the UK currently have cancer or have had it previously. This is set to increase to 4 million by 2030. Research studies show that it’s possible to reduce the risk of developing the disease without going to extremes…

E still don’t know exactly

far, researchers have associated mutations in specific genes with more than 50 hereditary cancer syndromes, which are disorders that may predispose individuals to developing certain cancers. Probably the best known of these is the inherited mutation in the BRCA1 and BRCA2 genes which are associated with hereditary breast and ovarian cancers. Women with this

Cancer is caused by certain changes to the

mutation have a significantly increased lifetime

why one person develops

genes that control the way our cells function,

risk of developing breast and ovarian cancers.

cancer and another

especially how they grow and divide. These

Several other cancers have been associated with

doesn’t. Genetics and

genes carry the instructions to make proteins,

this syndrome, including pancreatic and prostate

environment often play

which do much of the work in our cells. When

cancers, as well as male breast cancer.

a part, but – aside from stem cell treatments,

someone has cancer, the normal growth controls

changing career or moving home - there is little

that are placed on cells and cell multiplication

conditions such as obesity or metabolic

that people can do about these aspects. We do

are bypassed, causing cancerous cells to multiply

syndrome, appear to run in families, but this can

know that certain risk factors may increase a

rapidly. Some gene changes damage the protein

be due to shared behaviours and environments

person’s chances of developing cancer and there

which normally repairs cell damage, allowing the

rather than genetics.

are counterbalancing factors which reduce the

cancerous cells to proliferate.

risk. Some of these factors – both positive and

We can inherit genetic mutations from our

In other cases, cancer and many other

Our own DNA can also change due to errors when cells divide or due to external influences,

negative – can be altered to reduce the overall

parents. These germ cell mutations play a

including carcinogenic substances like chemicals

risk of getting the disease.

major role in about 5 to 10% of all cancers. So

in tobacco smoke, industrial chemicals, radiation,

holistichealthmag.com | HOLISTIC HEALTH 2019

female sunbed users over a 25 year period, has demonstrated that regular sunbed use almost doubles the risk of developing skin cancer. Sunbeds are now recognised as the main preventable cause of skin cancer, with the risk rising in parallel with the frequency of use. It is believed that sunbeds not only promote the development of melanomas, but also squamous cell carcinoma, which develops when UV light

Alcohol: Drinking alcohol can increase your risk of cancer of the mouth, throat, oesophagus, larynx voice box, liver, and breast. The more you drink, the higher your risk. The risk of cancer is much higher for those who drink alcohol and also use tobacco. The resveratrol compounds in red wine may have anti-cancer properties, but there is no definitive support for this. Carcinogens: Carcinogens are chemicals which can cause cancer. Carcinogens can be difficult to avoid, given that they can be in the air we breathe, the water we drink, the food we eat, or the materials we use to do our jobs. The amount of exposure, the duration and other factors such as the individual themselves can all influence the likelihood of whether cancer develops. Broadly speaking, carcinogens include metals such as arsenic, beryllium, cadmium, nickel and thorium. Industrial materials and chemicals such as benzene, asbestos, benzidine, 1,3-Butadiene, coal tar and its derivatives, coke oven emissions, indoor emissions from burning coal, soot,

respirable crystalline silica, formaldehyde, trichloroethylene, vinyl chloride, ethylene oxide, mineral oils, hexavalent chromium compounds, radon, wood dust and mists of sulphuric acid. There are some other sources of carcinogens worth being aware of. Some herbal supplements sold by disreputable online sources which are marketed as cures for arthritis, gout and inflammation have been shown to contain significant levels of aristolochic acids. These acids are found naturally several plant species including birthworts, pipevines and some types of wild ginger. Incorrectly stored or processed peanuts, cassava, chili peppers, corn, cottonseed, millet, rice, sesame seeds, sorghum, sunflower seeds, tree nuts, wheat, and a variety of spices may contain an aspergillus fungus which creates carcinogenic aflatoxins, which can increase the risk of liver cancer. Chronic Inflammation: Inflammation starts when tissue becomes damaged and chemicals are released. In response, our white blood cells make substances to help repair the injury. Once the wound is healed, the inflammatory process ends. In chronic inflammation, the inflammatory process may begin even if there is no injury, and it does not end when it should. It can be caused by infections that don’t go away, abnormal immune reactions to normal tissues, or conditions such as obesity. This is why people with chronic inflammatory bowel diseases, such as ulcerative colitis and Crohn’s disease, have an increased risk of colon cancer. It’s not yet clear whether anti-inflammatory medications reduce the risk of cancer.

makes cells in the skin reproduce faster. The majority of UK dermatologists believe that their use should be banned. Another factor which can be mitigated is insufficient sleep. New research published in the Journal of the American Heart Association shows that middle-aged adults who have high blood pressure, Type 2 diabetes, heart disease or stroke could be at high risk for cancer and early death when sleeping less than six hours each night. Most cancer risk and protective factors are initially identified in epidemiology studies, based on a large cohort of people over a long time, which establish a possible relationship between

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Lifestyle factors

Diet and Obesity: Although some studies of cancer cells in the laboratory and of animal models have provided evidence that isolated compounds may be carcinogenic or have anticancer activity, there are very few studies on human populations that have shown that any individual food or compound has a definite effect. We do know that some groups of people who eat in certain ways, appear to have a reduced risk of certain forms of cancer, but not that that food causes or prevents the disease.

ANTIOXIDANTS, PARTICULARLY THOSE IN FRUITS AND VEGETABLES SEEM TO REDUCE FREE RADICAL DAMAGE IN LAB TESTS, BUT HUMAN RESEARCH IS INCONCLUSIVE. Scientists have studied many additives, nutrients, and other dietary components for possible associations with cancer risk. In most cases, there is no definitive evidence and some studies show, for example, an increased risk associated

with the consumption of bacon, sausages, charred and processed meats, while others report no elevation in risk. Antioxidants, particularly those in fruits and vegetables seem to reduce free radical damage in lab tests, but human research is inconclusive. Currently, cruciferous vegetables and tea appear to reduce risk levels, while some studies suggest that artificial sweeteners, high calcium levels and high levels of Vitamin D may increase the risk of some cancers. What is clear is that those who are obese appear to have an increased risk of several types of cancer, including cancers of the breast in women who have been through menopause, colon, rectum, endometrium lining of the uterus, oesophagus, kidney, pancreas, and gallbladder. Conversely, eating a healthy diet, being physically active, and keeping a healthy weight may help reduce risk of some cancers.

cells. Transplant recipients are more likely to

Hormones: The female sex hormones, oestrogens, are known human carcinogens. Combined menopausal hormone therapy using oestrogen plus progestin can increase a womanâ&#x20AC;&#x2122;s risk of breast cancer. Menopausal hormone therapy with oestrogen alone increases the risk of endometrial cancer and is used only in women who have had a hysterectomy. Starting menstruation early, having a late menopause, being an older first-time mother or never having had children are all factors which can increase the risk of breast cancer. Giving birth seems to lessen the chances of developing the disease.

most have no symptoms or issues with the virus.

Immunosuppression: Many people who receive organ transplants or who have HIV have to take immunosuppressive drugs which reduce the immune systemâ&#x20AC;&#x2122;s ability to counteract cancerous

develop non-Hodgkin lymphoma, lung, kidney or liver cancer as a consequence of viral infections such as hepatitis B or C or Epstein-Barr virus. Infectious agents: Certain infectious agents, such as viruses, bacteria and parasites can increase the risk of cancer and in some cases appear to be the cause of the disease. Some

ANTIOXIDANT OIL rich in Vitamin C

weaken the effectiveness of the immune system, while others disrupt the signalling system that normally controls cell growth and division. The best protections are avoiding contact with contaminants such as blood and bodily fluids, not sharing needles, using a condom during sex and through appropriate vaccination. Some of these infection agents, such as Epstein-Barr virus, are very common. This virus is thought to be present in 90% of people, but

CURRENTLY, CRUCIFEROUS VEGETABLES AND TEA APPEAR TO REDUCE RISK LEVELS, WHILE SOME STUDIES SUGGEST THAT ARTIFICIAL SWEETENERS, HIGH CALCIUM LEVELS AND HIGH LEVELS OF VITAMIN D MAY INCREASE THE RISK OF SOME CANCERS. Radiation: Ionising radiation, such as radon gas, x-rays, CT and PET scans, gamma rays and high energy radiation can have enough energy to damage DNA, causing cancer, although the risk is very small. So far, lower energy radiation, such as that from cell phones, has not been found to increase cancer risk in humans. Some areas of the UK, particularly Devon and Cornwall, have higher than average levels of radon gas, which can increase the risk of lung cancer. The gas is odourless and colourless, but testing kits are available. You can find detailed maps at www.radon.org.uk.

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AvalonOrganicsUK

@AvalonOrganicUK

@avalonorganicsuk

Lifestyle factors in cancer

Now approaching its 40th anniversary, the charity’s whole-person approach offers personalised care from the point of cancer diagnosis into treatment and through survivorship. Exploring areas like diet, exercise, emotions, relationships and managing stress, our free courses, one-to-one therapies, and group sessions, work alongside standard medical treatment to achieve the best health and wellbeing by supporting the holistic needs - psychological, emotional, spiritual and physical - of people affected by cancer. Our approach is underpinned by science and the most recent research into the impact of lifestyle for people living with cancer. We see each person as a unique individual with their own set of hopes and needs. Our free courses help empower people to reclaim control of their health, to recover what

LIVING

well with

CANCER There’s no doubt that a cancer diagnosis can be devastating. Yet, as more and more people survive, the real challenge can be living well. UK cancer care charity Penny Brohn UK explain why lifestyle changes can make such a difference to how we deal with the disease…

ANCER changes everything – for the person diagnosed and for all those who love them. At Penny Brohn UK, we recognise that people need more than medicine alone. Cancer is a multi-faceted disease. It affects our physical bodies, yes, but it also affects our relationships, our financial, emotional and spiritual wellbeing, even how we define ourselves. It changes our priorities in life. More than half of people living with cancer have unmet holistic needs, so the challenge many people face is not dying; but living well.

To truly live well with and after cancer, people need to feel empowered to reclaim control of their health and rediscover the joy of living. Recent research shows that lifestyle changes can make a real, positive difference to people living with cancer. Healthy eating has been shown to reduce the risk of cancer and other diseases, whilst physical activity can help with fatigue and even increase survival in some cancers. In addition, stress reduction techniques, such as meditation and mindfulness have been shown to have a positive influence on wellbeing and the way the immune system works. In fact, the

American Society of Clinical Oncology (ASCO), published its endorsement of integrative therapies as a support for cancer patients in 2018. Some of the key recommendations include: Music therapy, meditation, stress management, and yoga are recommended for anxiety or stress reduction. Meditation, relaxation, yoga, massage, and music therapy are recommended for depression and mood disorders. Meditation and yoga are recommended to improve quality of life. Acupressure and acupuncture, in addition to anti-nausea medications, are recommended for reducing chemotherapy-induced nausea and vomiting. Over a third of UK cancer patients rely on some form of complementary therapy, whether it’s a relaxing massage, reflexology or aromatherapy, or meditation to help them deal with the stress and anxiety associated with their diagnosis and treatment. The charity was set up by a young mother called Penny Brohn who knew she needed to care equally for her, ‘mind, spirit, emotions, heart and soul’ when she was diagnosed with breast cancer.

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it was that made them feel whole in the first place, and to rediscover the joy of living: to turn a potentially devastating diagnosis into a powerful life-changing experience.

OUR APPROACH IS UNDERPINNED BY SCIENCE AND THE MOST RECENT RESEARCH INTO THE IMPACT OF LIFESTYLE FOR PEOPLE LIVING WITH CANCER. We offer our services free to anyone over the age of 18 who is affected by cancer, whether recently diagnosed, undergoing treatment or afterwards for as long as we are needed. We also work with those who are supporting someone with cancer to help them build their own personal resources. The support offered by Penny Brohn UK includes

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information and advice on healthy eating and the benefits of physical activity, self-help techniques including meditation and relaxation, therapies such as massage and shiatsu, emotional support through counselling and group work, creative therapies such as music and art therapy and healing. As a national charity, we reach out across the country, offering local support and working in partnership with a range of healthcare providers to meet the needs of as many people as possible. We know that exercise, yoga, healthy eating and learning how to manage stress can all be hugely important in helping people manage treatment side effects. In many types of cancer, they can even reduce the risks of cancer progressing or returning. An Integrative Oncology approach, like the Bristol Whole Life Approach offered at Penny Brohn UK, allows people to combine conventional, lifestyle and complementary medicine so that they get the benefit of all the available options. Making changes to your diet is a proven way to take back control of your health. Good food and eating well not only nourishes our bodies, but it also plays an important role in lifting our spirits and bringing us together with others. There is strong evidence linking diet, physical activity and stress levels to health generally but also for those with cancer. The way we eat can be just as important as what we eat to our body’s ability to make best use of our food. Penny Brohn UK has free downloadable resources and offers a number of nutrition courses and cooking demonstrations. Stress and anxiety can make us feel nervous, worried and tense, which can, in turn, affect appetite and sleep patterns. We can’t stop difficult or challenging things happening to us, but we can change the way we think about them and how they affect us. Holistic therapies such as reflexology, acupuncture and shiatsu promote deep relaxation and help the immune system work at its best as well as providing relief from symptoms of the disease and its treatment. Living with cancer can feel lonely and isolating. There is a growing body evidence that suggests harnessing the power of community can improve overall sense of health and wellbeing particularly for those facing illness. Feeling empowered to talk about feelings is an important part of the healing process emotionally and physically. Counselling and peer support groups can help tackle these feelings of loneliness. People with cancer frequently tell us that they want to be a person with a life, not a patient with a prognosis. At Penny Brohn UK, we see our clients

as people rather than a ‘cancer patient’ and use an individual flexible approach, called the Bristol Whole Life Approach to provide free personalised whole person support. Support, which gives people choice, allowing them to express their individuality and focus on what gives them strength. Feeling empowered and able to take control of their health can turn a potentially devastating diagnosis into a powerful life-changing experience. We offer a confidential helpline for people to find out more information about our services and how to get started. Trained volunteers are able to support, give information about Penny Brohn UK and also signpost to other groups and wellbeing services around the country.

PENNY BROHN UK is a registered charity and relies on donations and public generosity to keep its services free for all who need them. There are many ways people can support the charity from taking part in an event to giving a monthly donation. Every contribution, big or small, means that we can support more people affected by cancer to live as well as possible for as long as possible. To help Penny Brohn UK visit www.pennybrohn. org.uk/get-involved.

You can find out more about the charity at www.pennybrohn.org.uk, by e-mailing info@pennybrohn.org.uk or by calling the helpline for advice on 0303 3000 118

Metabolic Syndrome and Diabetes

What is Type 2 diabetes?

METABOLIC SYNDROME AND TYPE II

DIABETES There are almost a million people in the UK who are living with Type 2 diabetes but are unaware they have the disease. Add in the 3.8 million already diagnosed and it’s clear that Type 2 is one of the most serious medical problems facing us. The disease not only takes a huge toll on the health of those have the disease, but also on the NHS. The latest figures suggest that a sixth of the entire NHS England budget goes on treating Type 2 diabetes, yet the disease appears to be largely preventable and even reversible…

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Type 2 diabetes is a serious condition where either the insulin produced by the pancreas is either insufficient in quantity or doesn’t work well enough. Insulin allows the glucose in our blood to enter our cells and fuel our bodies. When you have Type 2 diabetes, your body still breaks down carbohydrate from your food and drink and turns it into glucose, but insulin available doesn’t manage the process properly, so the blood glucose levels rise. This then leads to more insulin being released which can, in effect, wear the pancreas out, raising blood sugar levels once more. The pancreas responds to this by releasing insulin. But because this insulin can’t work properly, blood glucose levels keep rising. 60% of those diagnosed with Type 2 diabetes aren’t aware of any symptoms at the point of diagnosis, which explains why the charity Diabetes UK calculates that almost a million people in the UK have the disease, but don’t know it. It is generally managed through diet and medication, although some people require injections of insulin. Although Type 1 diabetes shares many of the same symptoms as Type 2, it affects around 8% of those with diabetes and is essentially an autoimmune disorder. The body turns on the insulin producing cells and destroys them. Type 1 diabetes isn’t affected by lifestyle factors, but Type 2 can be. Most people with Type 1 are diagnosed before the age of 40 and the majority of diabetic children have Type 1. Type 1 is managed by self-administered insulin injections and measuring of blood sugar levels. It is often thought that Type 1 is more serious than Type 2, but each is equally damaging to health. Typical symptom that are common to both Type 1 and Type 2 diabetes include being very thirsty, needing to go to the toilet frequently, especially during the night, feeling more tired than usual and experiencing blurred vision. Many people also find they lose weight without trying to and that cuts or wounds take longer to heal. Some people also experience thrush or genital itching. In Type 1, symptoms generally develop suddenly, whereas Type 2 tends to come on more gradually. Some people take ten years to seek a solution. This

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means that the disease can have been damaging the heart, eyes, feet and kidneys for years before diagnosis.

The risk factors for Type 2 diabetes Family history, ethnic background, age and weight all play a part in the likelihood of developing Type 2 diabetes. You are most likely to develop the disease if you are overweight or obese especially if you are an apple shape. Having diabetes in your close family multiplies the risk between two and six times. If you are white, being over 40 increases your risk. If you are from South East Asia, Afro-Caribbean of black African descent, you’re more likely to develop the disease from the age of 25 upwards and between twice and four times more likely to get Type 2 diabetes. That said, around 7000 under 16s have Type 2 diabetes, so these are not absolute factors.

IN TYPE 1, SYMPTOMS GENERALLY DEVELOP SUDDENLY, WHEREAS TYPE 2 TENDS TO COME ON MORE GRADUALLY. SOME PEOPLE TAKE TEN YEARS TO SEEK A SOLUTION. Other lifestyle factors which increase Type 2 risk include smoking, having high blood pressure, excessive alcohol consumption, disturbed sleep and a sedentary lifestyle. Some mental health conditions including depression, schizophrenia and bipolar disorder are correlated, causing a small increase in risk. Women who have experienced Gestational Diabetes or who have Polycystic Ovary Syndrome are also at increased risk. There is currently no cure for Type 1 diabetes, though with careful management, it is possible for Type 2 to go into remission.

Metabolic Syndrome The NHS describes metabolic syndrome as a combination of diabetes, high blood pressure and obesity, although the US government’s National Institute of Health suggests metabolic syndrome is a group of risk factors - high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol, and belly fat - that increases risk of heart disease, stroke and diabetes. It’s thought to affect around one in four UK adults. It is relatively common for those with metabolic syndrome to be unaware of this.

The symptoms Metabolic syndrome may be diagnosed if you have three or more of the following symptoms: A waist circumference of 94cm (37 inches) or more in European men, 90cm (35.5 inches) or more in South Asian men or 80cm (31.5 inches) or more in European and South Asian women. High triglyceride levels (fat in the blood) and low levels of HDL (“good” cholesterol) in the blood, which can lead to arteries becoming clogged up by fatty substances such as cholesterol. High blood pressure that’s consistently 140/90mmHg or higher. An inability to control blood sugar levels (insulin resistance). An increased risk of developing blood clots, such as deep vein thrombosis (DVT). A tendency to develop inflammation. Should you have three or more of these symptoms, make an appointment with your GP and arrange for a diabetes test. This is a simple, non-invasive and quick procedure which involves dipping a specially prepared dip stick into a urine sample. The stick changes colour if there is glucose present in the urine, which indicates the presence of diabetes.

Metabolic Syndrome and Diabetes

The good news Many of the risk factors for both Type 2 diabetes and metabolic syndrome can be reduced by lifestyle changes, including maintaining a healthy weight, exercising regularly, eating healthily, stopping smoking and cutting down on alcohol consumption. These may not be easy to achieve, but the effort involved would also reduce the risk of many other serious, yet common, diseases associated with aging, such as cardiac problems, strokes, Alzheimer’s and many forms of cancer. Such changes have also been shown, in some cases, to actually reverse metabolic syndrome and Type 2 diabetes. In other cases, managing these lifestyle factors can ameliorate symptoms, meaning many people can cope with Type 2 diabetes without the need for medication for a longer period. It is possible for Type 2 diabetes to go into remission. This means that your blood sugar levels go back to normal and you don’t need to take diabetes medication any more. You will still be tested regularly and may need to resume treatment in the future.

Managing Type 2 If you have Type 2 diabetes, proper management can save a considerable amount of medical complications as well as making life easier. It’s easy to feel hopeless and overwhelmed, particularly as managing the disease may mean you have to forego sugary sweets, treats and takeaways in favour of cooking healthy meals and taking up exercise. Some effective forms of weight loss, such as intermittent fasting, may not be suitable because of the need to balance blood sugar levels. It’s also essential to develop a daily routine, taking medications at set points, because research shows that those with the highest levels of blood sugar variation in their levels are more likely to die than those who manage to stabilise their blood glucose. Figures suggest that around 30% of diabetics do not manage their blood glucose levels well. Diabetes also has a mental

and emotional impact on many people, so it is useful to realise that there are lots of support groups and forums available from various diabetes charities. Diabetics who fail to manage their illness well face a number of medical complications. According to the British Heart Foundation, most diabetics die of heart disease and many become blind, have kidney problems and may even lose toes or a foot due to swelling and eventual bone infection. The single most effective approach to managing Type 2 is to lose weight. Losing 10% of prior body weight within five years of diagnosis doubles the chance of remission and new research from the University of Cambridge shows that a very low calorie diet of 700 kcal a day for 8 weeks reversed Type 2 diabetes, sending the patient into remission in 90% of cases. Your GP may be able to refer you to a specialist diabetes management unit or nutritionist

Safe, natural and effective ways to control blood sugar levels Dr Sarah Brewer, who is on the Medical Advisory board for CuraLin, a Type 2 diabetes supplement, offers her advice for helping to control blood sugar levels…

Shake up a sedentary lifestyle If you spend a large part of your day seated at a desk or lounging on the sofa, this has been linked with an increased risk of developing type 2 diabetes, heart disease, cancer, obesity, and premature death. Stand and walk around at least every 20 to 30 minutes. Build regular exercise into every day – for example, walking to and from work, or at least part of the way. Stand as much as possible, either while watching TV or get a standing desk for work. Snack healthily – swap sweets and crisps for fruit, hummus and carrot sticks. It is important to drink plenty of water throughout the day to maintain hydration.

Metabolic Syndrome and Diabetes

Ultimately, you should walk as much as possible – walk to a local park to eat your healthy packed lunch, or take a brisk walk for at least 30 minutes and preferably an hour on most days.

Exercise such as a brisk walk helps to burn glucose and triglycerides as fuel, and improves insulin resistance.

Go alcohol free Ensure that your alcohol intake is within healthy limits or, if you can,

EXERCISE SUCH AS A BRISK WALK HELPS TO BURN GLUCOSE AND TRIGLYCERIDES AS FUEL, AND IMPROVES INSULIN RESISTANCE

give up alcohol altogether for a while and measure the difference in your mood, blood sugars and weight. Alcohol is high in calories and carbs and also reduces your willpower to resist unhealthy foods! Try alcohol free beers and wines. If this is too much of a struggle, try making healthier changes – when drinking spirits always add a low calorie, or diet, mixer rather than one containing sugar and remember that fruit juice can be high in sugar too.

Consider a vegan diet Weight gain around the abdomen is an indication that your blood sugar

Avoid stress where possible

levels could be high. Consider following a healthy more plant-based

When you feel emotionally stressed, your body

diet, which offers a low-glycaemic index with only healthy carbs such

goes into Fight or Flight mode, which is driven by

as wholegrains, pulses, fruit and vegetables.

the adrenal hormones: adrenaline, noradrenaline and cortisol. As well as making your heart pump

Get some support

faster and your pulse race, these hormones

You will also need to deal with the mental side of having Type 2

increase your blood pressure, make your breath

diabetes. The restraints and worries of the disease can have a huge

more rapid, tense your muscles and cause blood

effect on your social life. Luckily, online communities exist that offer

glucose levels to rise to provide instant energy.

extra support from individuals who are experiencing the same thing.

These effects prime you to fight or flee and when

Check out the forums on www.diabetes.org.uk or CuraLin’s Facebook

this expected physical activity does not occur,

page at www.facebook.com/CuraLinCommunity.

the effects are prolonged, including the raised glucose level.

Try a herbal supplement Some GPs may also be willing to support you

IF YOU SPEND A LARGE PART OF YOUR DAY SEATED AT A DESK OR LOUNGING ON THE SOFA, THIS HAS BEEN LINKED WITH AN INCREASED RISK OF DEVELOPING TYPE 2 DIABETES, HEART DISEASE, CANCER, OBESITY, AND PREMATURE DEATH.

taking herbal medicines that can improve glucose levels, such as CuraLin. CuraLin is a blend of 10 traditional Ayurvedic medicinal herbs, including Bitter Melon, Fenugreek, Amla fruit and Turmeric. Ayurvedic doctors help support glucose balancing by prescribing these herbs. You can find out more at www.curalife.co. Bitter melon contains a chain of amino acids known as polypeptide-p, which is structurally similar to insulin and can reduce glucose levels, reduce glucose absorption from the diet and reduce the production of glucose in the liver, so that blood glucose levels improve. Others, such as Turmeric, Fenugreek and Amla fruit, improve insulin release from the pancreas or activate insulin receptors to reduce insulin resistance. Gymnema sylvestre reduces sensitivity to sweet tastes and suppresses sugar cravings, while Picrorhiza kurroa inhibits an enzyme (alpha-amylase) that breaks down dietary carbohydrates to slow the release of dietary sugars.

Whether or not stress can cause type 2

It is possible to consult a herbalist or an Ayurvedic doctor who

diabetes remains controversial, but if you already

may prescribe some combination of these, or other herbs. They are

have type 2 diabetes, you are likely to notice that

all present in CuraLin and the synergetic combination, combining 10

both emotional stress and physical stress (e.g.

different Ayurvedic herbs, which work in different ways, means that

due to an infection such as the common cold)

everyone responds to some of the ingredients. It also means that lower

can worsen your glucose control. Physical activity

doses of each herb are needed, which significantly reduces the chance

can reset your body to a Rest and Digest mode.

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of side effects.

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Biohacking

discovered biohacking when I got ill. Traditional doctors weren’t giving me the answers, just more medicine, they just shrugged their shoulders and said we can’t find anything wrong. I knew there was something seriously wrong, so I did a lot of research and discovered the biohacking movement. It’s changed my life. Just as good health means different things to different people, so biohacking is a very individual approach to optimising your health. Each of us will have a different package of hacks that work for them. No matter your starting point, I would recommend reading Head Strong by Dave Asprey, the father of biohacking. It’s packed with fantastic advice with tips and ideas that you can take away that will work almost immediately.

Start with sleep Start with the most important fundamental of biohacking and that is fixing your sleep. Poor sleep leads to a bad day, a bad mood and, in the longer term, to poor health. Optimising your sleep is the best thing you can do to fix your health. If you sleep poorly, I recommend some blue blocking glasses which are worn for 3 hours before you go to sleep. Research shows that too much exposure to blue light at night suppresses the secretion of melatonin, a hormone that regulates sleep cycles. Blue light blocking glasses also help subdue digital eye strain and avoid disrupted sleep cycle.

for BEGINNERS

BIOHACKING

Biohacking uses technology, exercise and nutrition to optimise mental, emotional and physical health and wellbeing. Tim Grey provides advice on getting started… 24

holistichealthmag.com | HOLISTIC HEALTH 2019

Another great hack for sleep optimisation is taking 200mg of magnesium 40 minutes before bed or taking a soak in an Epsom salt bath. The Epsom salts mean the magnesium is absorbed through the skin. Magnesium has a connection with the way melatonin works in the body and the sleep-wake cycle. Magnesium also helps calm your nervous system, preparing it for sleep.

Quick health gains After sleep, the second area to optimise is your hydration. Proper hydration is important to your overall health. It helps every cell, tissue, and organ in your body to work properly. This is especially important during intense exercise when you lose water and electrolytes, leading to dehydration. Water alone doesn’t solve the problem. A hydration supplement enhances stamina by significantly delaying the switch from aerobic to anaerobic work by optimising cell metabolism and regulating blood sugar. Personally, I use Totum Sport or Quinton hydration supplements, but try a few different options. This is not the same as sugar filled energys drink which are detrimental to your health.

optimised, which has 75 different minerals in the formulation. Electrolytes are what make our electrical circuitry work and the quickest way to recover from dehydration and fatigue, they help body work as it should do. I also take two antioxidant formulas. The first is astaxanthin, a powerful antioxidant with broad health implications which never becomes pro-oxidant in the body. The second is NAC, is the master antioxidant which is very good for natural detoxification. N-acetyl cysteine (NAC) is a supplement form of cysteine which replenishes the most powerful antioxidant in your body, glutathione. These amino acids also help with chronic respiratory conditions, fertility and brain health.

Mistakes to avoid

Technology for health support There are lots of apps and tech gadgets available to the biohacking beginner. You can track everything from your sleep to your nutritional breakdowns and manage your weight. Again, the choices are personal. I use the Sensate meditation device and app. It’s a vibrating unit that takes you into a deep meditative state by connecting your mind and body and helps you focus on your breathing. I use it for 10 to 20 minutes every day, either on waking or at bedtime, or if I need a break during the day. I also use an Oura ring, which helps me track and optimise my sleep. The ring’s three types of sensor provide information about the wearer’s heart rate, respiratory rate, and heart rate variability and other sleep staging related parameters. It has made a huge difference to being able to monitor my sleep, including my deep sleep, REM sleep and light sleep. It may be more low-tech, but I find using an essential oil diffuser with lavender oil in the bedroom works well, too.

What about supplements? The vast majority of biohackers use supplements. Again, each of us has different needs. I use a supplement to ensure my electrolytes are

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spectrum? Which means we only see 1% of the world, or energy around us. Grounding is another quick gain for novice biohackers. Grounding is the proven science behind why we feel good when we are sitting on the grass or on the sand. We get negative electrons from the earth that scavenge free radicals that reduce inflammation in the body. Swimming in the sea, lying in the grass and walking barefoot are the most effective ways to reduce inflammation. There are plenty of studies showing the benefits of being in nature and grounding amplifies the results. The other thing I do is test my bloods regularly to see how my health is improving. I check 35 data points a day as well as my sleep quality. This gives me instant data on how I’m performing. Biohacking helps you quantify the things that you are doing and the net result is better health, a clearer mind, happier relationships and less sickness.

SUNLIGHT IS IMPORTANT TO BIOHACKERS. THE PHOTONS PROVIDE ENERGY WHICH RECHARGES AND FUELS OUR MITOCHONDRIA THAT MAKES OUR BODY WORK AND HEAL PROPERLY. Sunlight is important to biohackers. The photons provide energy which recharges and fuels our mitochondria that makes our body work and heal properly. We can get energy from food and the sun - we often forget this. Did you know that humans can only see 1% of the visible light

When you being your biohacking journey, it’s easy to get carried away and think that you should take a great many supplements and that they’re all working for you. Supplements should be supplementing temporarily, they should be used to fix a problem or intercellular deficiency and when no longer needed they should stop being used. More does not equal better, so don’t keep adding to your daily supplement intake, finer refinements get bigger wins and gives you a baseline to work from. Don’t try to convince people who are unsupportive about your efforts to become healthier. You know what works for you, so look after your own health. It won’t be until they get ill that they will start to listen, just try and be the best you and don’t waste time trying to convince people you are right.

Tim Gray is the founder of London’s Health Optimisation Summit, which will next be held in September 2020. He is currently writing a book about biohacking and speaks at health optimisation and biohacking events worldwide.

Lifestyle medicine

THE HEALING

POWER

The same is true for men. The Health

Physical activity

regular basis to result in cardiovascular benefit.

Professionals Follow-Up Study (HPFS) showed

In the area of physical activity, even small

Sedentary individuals increase their risk of heart

similar dramatic risk reductions in 50,000 men

amounts of moderate intensity physical activity

disease by between 150% and 240%. Thus,

also followed for over 20 years who adopted

provide enormous benefits in terms of risk factor

an inactive lifestyle conveys the same increased

the same lifestyle behaviors. Numerous other

reduction for chronic disease. UK guidelines in

risk of heart disease as smoking a pack of

randomised controlled trials have also supported

this area recommend 30 minutes of moderate

cigarettes a day! Inactive people clearly do not

the health benefits of positive lifestyle habits.

intensity physical activity on most if not all days.

understand, or are not acting on, the risk that

In my research organization, Rippe Lifestyle

of daily habits &

The latest US recommendations suggest that even

they are taking by not engaging in at least some

Institute (RLI), we have devoted the last 25

smaller amounts of regular physical activity can

level of physical activity. To compound the

years to studying physical activity, nutrition,

result in significant benefits. In fact, individuals

problem, fewer than 40% of doctors regularly advise their patients on the importance of increasing physical activity.

Nutrition

PRACTICE

Sound nutrition also plays a critical role in reducing risk of chronic disease. In both the UK and European countries, as well as the USA, medical and health authorities invariably recommend a dietary pattern higher in fruits and vegetables, whole grains (particularly high fibre grains), non-fat dairy, seafood, legumes and nuts.

Dr. James Rippe, who first coined the term lifestyle medicine, explains why our daily habits and practices can have a profound impact on our health and wellbeing…

These guidelines further recommend that those

who are physically active only 30 minutes per

activities. We have published over 500

week reduce their risk of heart disease by over

academic papers and scientific abstracts

in recommending diets that are lower in

25%. Thirty minutes of physical activity three

in this area as well as over fifty books. We

times a week reduces the risk of heart disease

processed and red meats, refined grains, sugar

have lumped these studies together under the

by 50%. The most important concept is that

umbrella of “lifestyle medicine.” In fact, I coined

any amount of physical activity results in benefit

the term “lifestyle medicine” with the publication

compared to individuals who are sedentary.

of the first, multi-authored textbook that I edited

HERE is no longer any serious question that what each of us does in our daily lives profoundly impacts our short and long-term health and quality of life. Such practices as regular physical activity, proper nutrition, weight management and the avoidance of tobacco products have all been demonstrated by hundreds, if not thousands, of studies to positively impact on health and healing. While there are many examples of studies that illustrate the power of these habits and actions, two that I think are particularly important come from large data bases maintained at Harvard Medical School. The first, the Nurses Health Trial, has followed over 100,000 female nurses for over 20 years. This study showed that if women followed a cluster of positive practices including maintenance of a healthy body weight (body mass index of 19-25 kg/m2); regular physical activity (30 minutes or more on most days); avoiding tobacco products and following a few simple nutritional practices such as increasing whole grains and consuming more fruits and vegetables, over 80% of all heart disease and over 91% of all diabetes in women could be eliminated.

who consume alcohol do so in moderation.

weight management and other health promoting

in this area (Lifestyle Medicine, Blackwell Science, 1999). The 3rd edition of this massive Lifestyle Medicine textbook was published earlier in 2019 and is a 1,500 double column textbook with advice and background evidence provided by over 180 expert contributors from around the world in the various disciplines related to lifestyle medicine. My research team defines lifestyle medicine as the study of how daily habits and actions impact on the risk of developing chronic disease as well as a therapeutic modality to help treat for chronic diseases if they are already present. The power of positive lifestyle habits and practices has been recognised by virtually every national and international guideline from expert panels in the area of metabolic diseases ranging from cardiovascular disease, diabetes, metabolic syndrome all the way to cancer.

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DESPITE THE KNOWN BENEFITS OF PROPER NUTRITION OVER A FIFTH OF DOCTORS SAY THEY RECEIVED NO NUTRITION EDUCATION IN MEDICAL SCHOOL AND 35% SAID THAT NUTRITION EDUCATION CAME FROM A SINGLE LECTURE OR A SECTION OF A SINGLE LECTURE.

The guidelines are also very consistent

sweetened foods and saturated and transfats. Furthermore, all of the guidelines emphasize the importance of balancing calories and regular physical activity as strategies for maintaining a healthy weight and thereby reducing the risk of chronic disease. Multiple dietary patterns fit beautifully into these recommendations including the Mediterranean diet, the DASH diet and other diets recommended by the American Heart Association as well as the Healthy US Style Eating Pattern recommended by the Dietary Guidelines for Americans 2015-2020. There are plenty of UK equivalents too. Despite the known benefits of proper nutrition over a fifth of doctors say they received no nutrition education in medical school and 35% said that nutrition education came from a single lecture or a section of a single lecture. Clearly, the medical community has a long way to go in acting on the known benefits of sound nutrition for both reduction of

Unfortunately, over 75% of the UK population

risk of disease and treatment of disease that is

does not achieve enough physical activity on a

already present.

Lifestyle medicine

Weight Management

fluid flavourings can damage and mutate cells

the health and healing communities need to do a

Weight management is also a critically important

and the oils in some products harden to deposits

better job of getting the message out and helping

component of lifestyle medicine. In many

in the lungs similar to cooking oil. Several US

individuals take those proactive steps in their

ways overweight and obesity represent the

states and cities have now banned vaping and

lives to improve their health and performance.

quintessential lifestyle diseases. These conditions

e-cigarettes.

also are a significant public health problem in

So what should we do? It starts with the recognition of the power of daily

world. In the United States it has been estimated

Stress, cognitive performance and mental health

that approximately 70% of the population is

Stress reduction and mental health represent

of information available to help people find their

either overweight or obese and these findings

another important area where lifestyle

way. Working with a counselor, nutritionist, doctor

are comparable in the UK. This high prevalence

measures can play a profoundly important

or health coach can help us form and follow a

of overweight and obesity is significant since

role. A recent survey by the UK Mental Health

behavioural change strategies.

even small amounts of excess body weight

Foundation found that 74% of respondents

are associated with increased chronic disease

had felt overwhelmed by stress at least once in

professionals to stay current and interact with

including cardiovascular disease, diabetes, the

the previous year. These stress levels can be

other health care professionals. In the United

metabolic syndrome and even some forms of

associated with a variety of chronic diseases and

States, one excellent way of doing this is to join

cancer. The charity Cancer Research recently ran

certainly diminish quality of life. Anxiety and

the American College of Lifestyle Medicine. There

an information campaign publicising that excess

depression are highly prevalent throughout the

is also an organisation in the United Kingdom

weight and obesity is the second leading causes of

industrial world.

entitled the British Society of Lifestyle Medicine.

the UK and many other countries throughout the

cancer behind only cigarette smoking.

Many individuals, particularly older individuals,

habits and actions in health. There is a great deal

In addition, I’d encourage all health and healing

Staying in touch with journals and continuing

have concerns about diminished cognition,

medical education opportunities in areas such as

Tobacco

particularly in regard to Alzheimer’s disease. The

physical activity, nutrition and weight management

Of course, all health care professionals recognise

American Heart Association and the American

is also vitally important to the effective practice of

the overwhelming evidence from multiple sources

Stroke Association recommends increased

lifestyle medicine.

that cigarette smoking significantly increases the

physical activity, proper nutrition and a healthy

risk of multiple chronic diseases including heart

weight range to reduce the risk.

disease and stroke, diabetes and cancer. While significant strides have occurred to reduce the prevalence of cigarette smoking, 14.9% of adults in the UK still smoke. The latest NHS figures suggest that there are 484,700 smoking-related hospital admissions each year due to smoking and 77,900 deaths. Vaping is also emerging as a related health problem, with a spate of US deaths reported in the past few months and evidence that vaping

So why don’t we follow this advice?

NEW AND SPECIALLY FORMULATED FOR CHILDREN AND TEENS

Finally, I would make a plea for all health care practitioners to “heal thyself.” There is an increased problem among health care practitioners of “burnout.” I believe that individuals who pay attention to the positive aspects of daily lifestyle

Despite the overwhelming evidence of the power

habits and actions can significantly reduce the risk

of lifestyle habits and actions in the area of both

of this common problem.

long and short-term health and quality of life,

We are entering an era where healing has

survey after survey shows that fewer than 5%

become ever more important than ever before.

of us are engaging in all of the positive lifestyle

In order to meet the challenge of helping our

factors known to reduce their risk of the major

clients achieve better lives, it is important that

lifestyle diseases. I believe that those of us in

individuals across the entire spectrum of the healing professions from physicians to other practitioners join forces to provide the necessary motivation and framework to help individuals take more power over their daily habits and actions. Lifestyle medicine can play a very important role in this area.

JAMES M. RIPPE, MD is the founder and director of the Rippe Lifestyle Institute in Massachusetts and the author of

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KNOW YOU’RE GIVING THEM EVERYTHING THEY NEED

Self-esteem

continual academic achievement. These adults

you very much to

argue that a “good education” will enable you

fashion trends, media

to survive and prosper throughout life. At school

influences, cultural mores

you will now be faced with the prospect of

and style consciousness

having to survive in the eyes of your classmates

which, coupled with your

who may bicker or bully you, which may add a

occupational and social

further dent to your self-confidence. Throughout

status, may lead you to spend a

your school career, therefore, you may be striving

lot of unnecessary time evaluating

to keep up with the crowd, to be the top-dog or

and judging yourself negatively on

to be liked by all.

an imaginary scale of what you should be like.

UNDERSTANDING SELF-ESTEEM

AND SELF-CONFIDENCE

ONCE YOUR SELFCONFIDENCE IS SOUND, THEN YOU CAN MOVE FORWARD TO IN ORDER TO ACHIEVE YOUR INNERMOST DESIRES. If any of these mechanisms do not work in your favour during your formative years then your selfregard will receive a serious knock and may even set the tone for the rest of your life. Teenage years bring yet another problem when

ELF-ESTEEM is the unconscious opinion which you form about yourself and which, in turn, will then dictate the level of your self-confidence. For most people, self-opinion and self-image is influenced by what other people tell you about yourself, what other people say to you or what you think other people are saying about you and the way in which circumstances and events have affected you throughout life. All your negative self-thoughts will, consequently, dictate how you unconsciously feel

about yourself in terms of your self-opinion, selfimage, self-regard and self-confidence.

The roots of self-esteem

How does your self-confidence get dented? As you travel through life, you will be continually subjected to psychological and emotional

We are all genetically programmed to behave as

knocks and scrapes. When this happens, your

pack animals in order to survive. An animal has the

self-esteem, self-regard and personal opinion of

best chance of survival in a herd rather than alone

yourself will, inevitably, be battered.

in the wild. Now this instinct plays out in the social

As a child, parents and other relatives will

world. As we need money to meet our physiological

always be telling you what to do. They may even

needs, we must interact with the outside world in

label you as “bad”, “naughty”, or “lazy” in some

order to survive.

way. We often take these labels to heart and they

Parents need to be agreeable to other parents

become absorbed into our innermost thinking

in order to ensure that their children are well

and beliefs which form our self-opinion. Even

supported in the pack. Breadwinners are constantly

though Mum and Dad may be acting for the best

on the alert for any negative impacts or opinions

possible reasons, sometimes these labels stick

which arise in the course of work. We also have

fast and do much unconscious damage to your

to survive generally in the social world by having

self-confidence.

friends, neighbours and acquaintances who can enhance our lives or cost us dearly. Everyone has, therefore, to uphold a social status

School often compounds the problem. You will almost certainly be judged by results – not only of your scholastic work but also in terms of

within at least one social group. However, when

your compliant behaviour and then you get more

anything goes wrong in your social sphere, at work

negative labels stuck on you as a result.

or in your friendship group, your self-esteem and your self-confidence can be negatively affected.

Parents and teachers may pile on the pressure for you to do well in order to spur you on to

holistichealthmag.com | HOLISTIC HEALTH 2019

appropriately? Do you wear the latest fashions with a sense of style? Do you know the right people? Are you accepted by society? Are you a misfit in society? Do you say the right things to others? Do you live in the right part of town? Do you drive a posh car? Are you in the right income bracket? Will your partner shame you in company? Have your children achieved a creditable status in

Whenever your self-esteem receives a serious

disappointments from those whom you might be trying desperately to impress. If and when you settle with a life-partner, he/she may add further knocks to your selfconfidence and self-esteem in numerous ways. Will your partner remain faithful? How will your partner rate your sexual prowess? Will your partner run you down or nag you in front of others? Will your partner somehow highlight all your shortcomings? Will your partner make

confidence has been seriously dented, then it may be time to take a long hard look at yourself and your life – perhaps with the aid of a professional therapeutic practitioner.

be endless.

to be doing so. Here you may be competing and hoping not to receive any hurtful rebuffs or

say or have said about you but, if your self-

You can add to the list yourself, because it can

How does your self-esteem suffer over time?

with your close friends, trying to impress others

Sometimes you can rationalise what other people

life? Will you be labelled as odd or strange?

course, attract a love-partner and to be seen

it comes to trying to please your peers and, of

Leading hypnotherapy author and trainer Jacquelyne Morison explains how our level of self-esteem and selfconfidence are impacted by our circumstances and those around us …

Are you intelligent or stupid? Are you too fat or too thin? Are you ugly or beautiful? Do you dress

knock which you cannot shake off, then this will be stored in your inner mind and will now be added to all the other dents which have accumulated over the years. Each new entry in your inner mind’s store of negativity will have a cumulative effect on your self-esteem and your self-confidence until you feel as if you are virtually driven into isolation from society – or,

JACQUELYNE MORISON is the founder of Jacquelyne Morison

at least, would like to be. It can sow the seeds

Hypnotherapy Training. JMHT provides

of anxiety, social isolation and depression. Not a

courses for professional and prospective

happy experience!

practitioners of analytical hypnotherapy,

unnecessary demands of you and deflate your

The rewards of self-confidence

art hypnotherapy and psycho-spiritual

self-image? Will your partner treat you like trash?

Once your self-confidence is sound, then you can

hypnotherapy across the south of

Or will it be impossible for you to secure a life-

move forward to in order to achieve your innermost

partner and will you suffer the stigma of this

England. Jacquelyne is the author of

desires. You can, for instance, now apply for that

perceived form of romantic rejection?

job, join a new social group, start your own business

If you have children, then your own progeny

or travel the world and then let any negative

numerous books on root-cause analysis hypno-psychotherapy as well as

may be hypercritical of your parenting skills and

comments which may come your way in future

teaching and training skills. Her books

may voice their opinions loudly and clearly with

simply slide off your back because of your robust

the inevitable hurtful results.

are all available on Amazon. Discover

self-esteem.

The outside world, moreover, will subject

HOLISTIC HEALTH 2019 |

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more at www.jmhypnotraining.co.uk

Self confidence

Supporting you through the

THE EXPECTATIONS OF OTHERS Building self-esteem means dealing with the expectations that other people have about us…

but your partner rolls their eyes and says, “Oh God, not another diet!”, while your mother notes that, “It’s much more difficult to shift the weight at your age.” Will you let their expectations that you will fail lower your self-esteem? So what if

HE way we perceive and feel

how you have arrived at those self-beliefs can

you don’t reach your target weight? You will still

about ourselves is shaped by

help you understand how these perceptions were

have made some progress, which will not be the

those around us. From our

formed and that they are just that – perceptions.

case if you don’t put their expectations aside and

earliest days we are praised for our achievements or told we are

We need to recognise that others often hold expectations of us that differ from – and often

believe in yourself. The weight of the expectations of others acts

useless, stupid, incompetent, unattractive or a

exceed - those they hold themselves to. Our

like quicksand, pulling us slowly, but inexorably

million and one other negative qualities. Often,

families, our friends, colleagues and those who

downward. Sometimes, we’ve been in there so

we start to believe what we are told. In accepting

feel the need to criticise us online are not models

long, we think this is how our lives are meant to

these opinions, we place limits on ourselves,

of perfection, however they might want us to

be, which is why low self-esteem is often a factor

defining ourselves in terms of our perceived

think this. We need to let the expectations of

in depression and panic attacks. We need to

shortcomings. This, inevitably, impacts or our

others go, to sever the power of the attachment

recognise that others have their own motivations

self-esteem and can bring a host of problems

and the power we ascribe to their expectations.

behind the expectations they place on us.

which make life more difficult than it needs be.

It’s about looking to ourselves for validation,

We don’t treat ourselves with kindness, can’t let

rather than needing that of others.

Many people find that not taking their own expectation or those of others too seriously can help them move forward. Try shifting your

The first step is to understand your own

will be challenging, new or difficult. It becomes

motivation and to learn to accept that even

perspective, realising that what someone else

tricky to make decisions, or assert ourselves and

though things may be scary, even though the

thinks about you isn’t really that important. You

often we come to believe that we don’t deserve

outcome may not be perfect, we gain more

can’t allow the expectations of others to hold you

happiness.

from taking action than from doing nothing. It’s

back from becoming who you want to be. Cognitive

easy to stop yourself changing, growing and

Behavioural Therapy, hypnotism, or working with

when they don’t feel their best, but if you are

becoming who you want to be when you pay too

a Neuro-Linguistic Programming practitioner can

undergoing a period of sustained low self-esteem,

much heed to the expectations of others, which

help you move on from expectation blockages and

looking at the way you perceive yourself, and

diminish us. Let’s say you want to lose weight,

beliefs which hold you back.

holistichealthmag.com | HOLISTIC HEALTH 2019

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go of past mistakes, don’t try things we believe

Self-esteem fluctuates; everyone has days

Menopause

Self-confidence

and “truths” about you that really aren’t changed much by external facts or proofs. Hypnosis

Steps to Self- Confidence

bridges the gap between what you know

Get Inspired: What is it you would do if you knew you absolutely could not fail? Imagine how you can achieve that and then break it down into tiny goals and start ticking them off today.

consciously and how you think, feel and behave unconsciously.

Bridging the

SELF-CONFIDENCE GAP

YOUR BELIEFS MAY BE ROOTED IN UNHELPFUL PATTERNS, OLD ISSUES OR PROBLEMS OR OPINIONS ABOUT YOURSELF THAT YOU ARE NO LONGER CHALLENGING. Hypnosis is a natural state which you go in and out of a number of times per day, such as when you become lost in a movie or a book, or as you drift off to sleep. Negative self-talk is an unhelpful way we hypnotise ourselves. However, with the help of a hypnotherapist guiding you to a relaxed but attentive state, you can create new meaning for the sensations in your body and make the feeling of self-confidence familiar to you. You create your new blueprints, learning to relax with the uncertainty of things that are not in your control. When we start doing anything new it often feels

Dr. Kathleen Skinner shares her approach to increasing self-confidence…

be consciously aware of. The seeds of fear

uncomfortable. This is natural, but we often have

come from our peers, our family or the media. It

the mistaken idea that we have to be comfortable

might be the fear of criticism and judgment, not

or confident before taking the first step. Hypnosis

meeting expectations, fear of being the centre

allows you to gain the confidence to start taking

of attention, or fear of being rejected. We’re

action, then building new skills. Self-confidence

Practice makes perfect! However, it may not be

more responsive to negative messages because

techniques give you the power to make that shift

your behaviours you need to change but your

our unconscious wants to protect from feeling

in perspective consciously and often immediately.

giving a presentation at work

beliefs. True self-confidence doesn’t come from

the hurt, or shame, or failure that we might

Our emotions are a prescription for action: they

have you running for the hills?

what we do. It lives in who we are. Who we are

experience by doing new things. This is just what

are based on our predictions from our past

Do you avoid doing new things

is determined by our beliefs and judgements

brains do.

experiences and although hypnosis does not try to

OES the thought of walking into a room full of people or

This can become a Catch-22 situation.

cure you of all unhelpful emotions it does give you

because you fear failure too much? Has this fear

about ourselves, not by any external “proofs”.

stopped you from reaching your full potential in

Your beliefs may be rooted in unhelpful

Without self-confidence we don’t even attempt

the ability to observe your emotions, change your

patterns, old issues or problems or opinions

certain things and so never build up the skills

prediction habits and choose the meaning you

about yourself that you are no longer challenging.

we want. The good news is that the science of

give to emotions. Like driving, it takes effort at the

Do you believe that you are not good enough,

neuroplasticity shows us that your mind is not a

beginning but eventually becomes automatic.

than not it is underpinned by a lack of self-

that you are not important enough or that change

static or frozen thing. With committed practice,

We expend so much energy struggling against

esteem, self-worth and self-compassion. A lack

is difficult? Perhaps you worry that if you try and

you can rewire your brain to build new beliefs.

internal experiences that we’d rather not have that

of confidence in some areas begins to ripple out

fail, you’ll be rejected by those around you or if

Hypnosis is a great tool for resetting your mindset

when we consciously use that energy to move

into feeling not good enough in all walks of life.

you succeed you may be treated differently.

as it speaks the language of the unconscious,

towards the things that truly matter, everything

using metaphors, stories, suggestions and

changes. There is so much more to life than

you are born with. It is built up or broken down

imagination. We know that the brain is a master

avoiding fear.

by lots of small events that you might not even

of deception: the unconscious mind holds beliefs

your career, your relationships and your social life? A lack of self-confidence may simply be due to a lack of skills in certain areas but more often

If you want to improve your self-confidence, you can take actions to increase your competency and in turn increase confidence.

Self-confidence is not a personality trait that

holistichealthmag.com | HOLISTIC HEALTH 2019

HOLISTIC HEALTH 2019 |

holistichealthmag.com

Fake it till you create it: Your mind is always eavesdropping on your body language. So, stand up tall, smile and look up, maybe even put your hands on your hips if it doesn’t look too weird. It will be much easier to feel confident. Cultivate self-compassion: Accept that you may not be where you want to be, befriend yourself and value yourself. You are human doing the best you could with the skills you had at the time. Self- acceptance is not just a more pleasant way of treating yourself but actually a lot healthier and more effective. Changing how you respond to criticism: Think about what people say that makes you feel bad about yourself. Take a moment to ask yourself “Whose voice is that in my head?” Why are you taking their insults onboard? Would you swap places with them? If the answer is no, then don’t take their advice. If it is someone close to you, try to find the positive intention behind their comment.

Now, mentally run through something that you may have been avoiding, allowing the quality you have just created help you form a more positive, confident attitude about taking action. Notice what’s different as you think about the event now in your mind. By doing this for just a few seconds, you might notice yourself starting to feel more relaxed, more attentive, and more confident. After a couple of minutes, the positive effects will become even stronger. Practising this every day, so the feeling becomes more familiar.

DR KATHLEEN SKINNER is a medical doctor, life coach and hypnotherapist. She offers a holistic, tailor-made approach that is empowering, enlightening and transformative, helping people put their wellbeing in their own hands. Download “29 Ways to Feel Good About Yourself” at www. kathleenskinner.com

Self-hypnosis exercise: Sit or lie in a comfortable position, breathe gently from your belly, counting to 7 during the inhalation, then exhaling while counting to 11. Hold for 2 counts, then repeat 3 times. This triggers a natural relaxation response. Now think of a time when you felt selfconfident. Get a sense of this for a moment. Where were you? Who were you with? What were you or they saying? What could you hear? Picture yourself back at that moment in time. Especially notice any emotions or body sensations. If you can’t imagine a particular time imagine how self -confidence would feel. Imagine stepping into that quality now and trying it on for size. When you really have a sense of it anchor your experience by choosing a word, a symbol or even a song so that by thinking of that anchor later you can easily bring the experience back into your mind and body.

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They say old age does not come alone and for many older people, the joint aches and pains associated with arthritis can mean waking up each morning to a day that may be filled with pain while the next may be pain free. Arthritis is surrounded by myth. It’s a disease that affects younger people and even children as well as the elderly and many countries rank it as the top cause of disability. We take a look at some natural ways of easing arthritis... Arthritis: the basics Arthritis is not a single condition, but rather a group of conditions in which the joints become painfully stiff and inflamed and whereby movement becomes more difficult. The two most common types are osteoarthritis

and decreased the pain experienced.

LAVENDER ESSENTIAL OIL CAN HELP YOU FEEL MORE RELAXED AND SLEEPY AT NIGHT AS WELL AS BOOSTING YOUR MOOD. IT HAS ALSO BE SHOWN TO HELP IMPROVE CIRCULATION. It may seem counter-intuitive, but exercising the joints which suffer reduced mobility is highly beneficial. Regular movement helps maintain flexibility, but this has to be the right type of exercise. Choose a low-impact form of exercise such as swimming, aqua-aerobics, horse-riding, tai chi or chair yoga. Running, cross-fit, high impact interval training, racquet sports, working with weights and walking can all damage the joints. Your doctor may be able to refer you to a physiotherapist or specialist personal trainer who could help you reach your fitness goals in a safe fashion. Starting and ending the day with a warm bath or long shower can help ease joint stiffness. Dry brushing beforehand can help invigorate you and

get your lymphatic fluid moving more efficiently. If bathing, then try sprinkling a couple of handfuls of Epsom salts and a few drops of essential oils in the water to boost the effect. Rosemary, Helichrysum, Ginger and Eucalyptus are all known for their anti-inflammatory and painreducing qualities. Black pepper oil offers similar qualities, but should not be used directly on the skin, even diluted in a carrier oil, without consulting an appropriately qualified aromatherapist. A study by the University of Miami found that rubbing ginger extract on the knee joint reduced pain and inflammation by as much as 40%. Rather like using a tiger balm or deep heat rub, there is a burning sensation at first, but this fades. Clary sage, frankincense and peppermint oils are all good for improving focus and concentration, so are best used when bathing in the morning. They will make you feel more alert and clary sage is said to lift the mood when people feel depressed. Frankincense is reputed to reduce irritability, which is often a side-effect of being in pain, while peppermint relieves pain, helps with fatigues and improves concentration. Lavender essential oil can help you feel more relaxed and sleepy at night as well as boosting your mood. It has also be shown to help improve circulation. Chamomile essential oil will also help you feel calm and relaxed. These may seem like secondary benefits, but can be a real help in reducing the amount of pain experienced or anticipated. Getting in and out of the bath may be easier if you install grab rails, or have a walk in bath installed.

conventional medication and natural support.

and rheumatoid arthritis. People often become confused, because traditionally the term rheumatism has

Natural support for osteoarthritis

been used to cover both osteoarthritis and rheumatoid arthritis. In fact, doctors now recognise more than two

The UK specialist arthritis research charity suggests that losing weight, or maintaining a healthy weight is the most effective thing those with arthritis can do to help lessen the pain and mobility issues

hundred separate rheumatic disorders. These include Juvenile Arthritis, Sjogren’s syndrome, Lupus, gout, scleroderma and polymyalgia rheumatica.

associated with the condition. Being overweight or obese puts more pressure on the joints which are used to support the body’s movement – the knees, hips and feet – which accelerated the rate of damage. Being a healthy weight improves mobility

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HOLISTIC HEALTH 2019 |

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Natural support for arthritis

by eating

cold treatments, such as those detailed for

oily fish,

osteoarthritis benefits people with the rheumatoid

reduces joint

form of the disease is unclear. Try it for yourself

pain and

and stick with it if it seems helpful.

stiffness, as does gamma-

When it comes to diet, an anti-inflammatory diet helps many people and a 2015 study

linolenic acid.

reported that a vegan diet rich in fresh fruits

GLA is found in

and vegetables, whole grains, legumes, nuts,

borage, hemp, blackcurrants and

and seeds significantly reduced systemic inflammation in participants.

evening primrose. Some people find turmeric, or rather the active ingredient curcumin, works as an antiinflammatory and this has been confirmed in experiments on lab rats. Herbs which have a reputation for helping to alleviate the pain associated with arthritis include ginko, devilâ&#x20AC;&#x2122;s claw, stinging nettle, bromlain and boswellia, so it may be worth Using an electric blanket, microwave heated

consulting a herbalist for a bespoke treatment

wheat bag or a hot water bottle can help you

plan as well as talking to your doctor about any

sleep more easily as the heat keeps the joints

potential problems arising from the combination

loose. There are a variety of shaped heat pads

of treatments. For example, those on blood-

available that stick on to clothes which can

thinning medication should not use a turmeric

provided targeted relief for up to eight hours a

supplement.

day.

LOW IMPACT EXERCISE IS CONSIDERED HELPFUL, THOUGH IT IS IMPORTANT TO WORK WITH A PERSONAL TRAINER WITH EXPERIENCE OF RHEUMATOID ARTHRITIS AS FINDING THE CORRECT BALANCE BETWEEN REST AND EXERCISE IS IMPORTANT. Again, some supplements appear to help reduce

arthritis. A gel ice pack, or a bag of frozen peas

Natural support for rheumatoid arthritis

can be wrapped in a towel to provide relief from

In rheumatoid arthritis, the key is to find a

rheumatoid arthritis. A 2010 meta-analysis

joint pain, swelling and inflammation.

combination of therapies, medication and natural

study suggested a combination of non-steroidal

support that slows the progression of symptoms.

anti-inflammatory drugs and omega-3 rich

Cold also provides benefits for those with

Aside from hot and cold home treatments, regular appointments with a qualified massage

Targeted physical therapy can work and is

fish oils reduced the perceived levels of joint

likely to involve working with a physiotherapist

tenderness. As with osteoarthritis, many people

beneficial. There are many studies showing

to create a programme of stretches, exercise and

find boswellia, turmeric and curcumin helpful in

that acupuncture can help reduce arthritis pain

hot and cold treatments. A study in the journal,

reducing symptoms.

and the Arthritis Foundation has reported that

Health Technology Assessment, found that a

regular massage of arthritic joints can improve

regime of simple stretches and strengthening

includes probiotic yogurts and pickled foods has

mobility and reduce stiffness. Most experienced

exercises helped reduce symptoms in the hands

been shown to reduce inflammation after two

therapists will help you continue your treatments

and wrists. As itâ&#x20AC;&#x2122;s possible to unduly stress the

months of treatment. Look for a supplement

at home, using self-massage or acupressure

joints, this should be undertaken in conjunction

which contains Lactobacillus casei and has a

techniques.

with a physiotherapist or specialist who can help

high survival rate for live bacteria reaching the

you work safely.

stomach.

techniques such as guided visualisations, have

Low impact exercise is considered helpful,

A good probiotic supplement, or a diet which

Should you be on medication for either form

been shown to help many people with the pain

though it is important to work with a personal

of arthritis, you should discuss the possibilities

associated with arthritis. US researchers have

trainer with experience of rheumatoid arthritis

of incorporating natural support to provide

discovered that this is particularly useful for those

as finding the correct balance between rest

a personal treatment plan. This combines

whose arthritis leaves them depressed.

and exercise is important. Mindful meditation,

medications, natural remedies, and lifestyle

Tai Chi and yoga are all considered beneficial.

changes that can reduce pain, support mobility,

The evidence about whether heat and

and promote wellbeing.

Consider the use of supplements. Omega-3 fatty acids, which we can also add to our diet

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Gut health and nutrition

UPDATE:

The Canadian research team conducted four systematic reviews of previous studies and did not find a statistically significant or an important association between meat consumption and the risk of heart disease, diabetes or cancer. They did find a very small reduction of risk in those who reduced their weekly intake of red or processed meats by 3 or more portions a week.

THE LATEST DISCOVERIES

in gut health and

Those on low carb diets should avoid having a cheat day

NUTRITION

People following a very low carbohydrate diet, such as Keto or Atkins, should avoid the temptation to have a cheat day. New evidence suggest that just one 75-gram dose of glucose - the equivalent a large bottle of soda - while on a high fat, low carbohydrate diet can lead to damaged blood vessels. This type of diet can be an effective means of weight loss, as the body is starved of glucose, its preferred fuel which is a breakdown product of carbohydrates. Instead, the body enters ketosis, the chemistry changes and it begins to aggressively burn its fat stores. This leads to weight loss and can reverse the symptoms of diseases like Type 2 diabetes. Impaired glucose tolerance and spikes in blood sugar levels are known to be associated with an increased risk in cardiovascular disease. The team discovered biomarkers in the blood which suggested that blood vessel walls were being damaged by the sudden spike in glucose. It’s thought that the metabolism responds to the glucose by reacting as if there is excess blood sugar, causing blood vessel cells to shed and possibly die. Ref: 10.3390/nu11030489

What we eat and how well we digest and utilise our food is one of the most important aspects of good health. We chew over a few of the latest studies… FODMAP diet relieves symptoms of inflammatory bowel disease A new study shows that a diet low in fermented carbohydrates has improved certain gut symptoms and improved health-related quality of life for sufferers of inflammatory bowel diseases - such as Crohn’s disease and ulcerative colitis - who experienced persistent gut symptoms despite gut inflammation being under control. A research team from King’s College in London discovered that a four week diet low in fermentable oligosaccharides, disaccharides, monosaccharides and polyols (known as FODMAPs) improved gut symptoms such as swelling of the stomach and flatulence compared to those on a placebo diet. 52% of those in the test group which tried the low FODMAP approach had a restricted intake of wheat, dairy, onions and garlic, reported improvements. The low FODMAP approach has previously been shown to alleviate IBS symptoms, but this is the first randomised, trial showing that it is also effective in reducing common gut symptoms. Ref: 10.1053/j.gastro.2019.09.024

Mushrooms lower risk of prostate cancer A paper in the International Journal of Cancer showed an association between a high level of mushroom consumption and a lower risk of prostate cancer. Prostate cancer is one of the most common forms of cancer affecting men, with over 1.2 million new cases diagnosed worldwide in 2018, the risk increasing with age. Previously, test-tube experiments have shown that mushrooms have the potential to prevent prostate cancer, but this is the first large-scale study at a population level, with almost 36,500 Japanese men completing questionnaires. Long-term follow-up of the participants indicated that consuming mushrooms on a regular basis reduces the risk of prostate cancer in men, and was especially significant in men aged 50 and older and in men whose diet consisted largely of meat and dairy products, with limited consumption of fruit and vegetables. Participants who consumed mushrooms once or twice a week had an 8% lower risk of developing prostate cancer, compared to those who ate mushrooms less than once per week, while those who consumed mushrooms three or more times per week had a 17% lower risk than those who ate mushrooms less than once a week. Ref: 10.1002/ijc.32591

Cutting down on red and processed meat has no impact on health Despite previous recommendations that people should eat much less red meat, or processed meat products such as bacon, sausages and black puddings, two Canadian universities have reviewed all previous evidence and have concluded that cutting back has little impact on health. The findings are regarded as controversial, particularly since the World Health Association classified these foods as carcinogenic back in 2015.

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Microbiome provides new clues in bowel cancer A team of researchers from George Washington University has discovered a connection between gut bacteria and the development of bowel cancer. Currently, those over 50 who live in Scotland are screened for the disease every two years, but those elsewhere in the UK are not offered routine screening. Bowel cancer is becoming more common in the under fifties, which now account for 15% of cases in developed countries. The researchers discovered that a mutant protein found in humans with colon cancer blocks a pathway that regulates proliferation and expansion of cells, increasing amounts of bacterial species associated with the development of colon cancer. In their mouse studies, four species of bacteria in the microbiome were profoundly altered. It is hoped that in the future, younger patients can simply have their stool tested for these altered microbiomes and look for risk for colon cancer, preventing its development. Ref: 10.1053/j.gastro.2019.09.023

Scientists find timekeepers of gut’s immune system Shift work and jet lag disrupt not just sleep cycles, but feeding and digestive cycles as well. Such disruptions have been linked to risk of obesity, inflammatory bowel disease, infection, and other conditions. Now, researchers have identified an immune cell that helps set the daily rhythms of the gut. These cells, known as type 3 innate lymphoid cells (ILC3), are responsible for keeping the intestine operating in a normal, healthy manner. The researchers found that so-called clock genes are highly active in such cells and that the cells’ production of immune molecules track with the activity of the clock genes. When the researchers eliminated a key clock gene from mice, the animals failed to produce a subset of ILC3 cells and struggled to control a bacterial infection in the gut. The findings open the door to new treatments for digestive ailments targeting such cells. “It’s become increasingly clear that the disruptions of circadian rhythms so common in modern life - shift work, jet lag, chronic sleep deprivation - have harmful effects on people’s health, but we still don’t know a lot about how exactly sleep disruptions cause these problems,” said senior author Marco Colonna, MD, the Robert Rock Belliveau MD Professor of Pathology and a professor of medicine. “What we’ve found here is that circadian rhythms directly affect the function of immune cells in the gut, which could help explain some of the health issues we see, such as inflammatory bowel disease and metabolic syndrome.” Ref: 10.1126/ sciimmunol.aay7501

First aid

ESSENTIAL SKILLS: FIRST AID FOR BABIES AND CHILDREN

The signs and symptoms of a broken bone are normally clear. They include:

Make sure that your children sit down to eat.

Pain Deformity Shortening / bowing of the limb Swelling Guarding or loss of use of the limb Feeling tender Bruising Grating

Adults should do the same.

Food that needs chopping must

More than half of parents lack the skills necessary to save their child in the event of a life-threatening accident. One in three parents has no first aid training whatsoever. Kate Ball, Founder of Mini First Aid, shares some essential techniques from her courses…

What to do if your child starts choking Choking is a major concern for parents. In a recent Mini First Aid survey, over 60% told us that choking is their number one fear, especially around the time of weaning your baby. Most choking incidents happen while eating or playing with small objects and from the Mini First Aid classes, you will learn to recognise the signs that your child is choking, such as:

Unable to talk or cry. Breathing sounds wheezy or absent. The skin may initially flush, but then goes pale with blue tinges. Rapid reduction in consciousness as oxygen runs out. In the event that your child has these symptoms, follow these steps:

Up to 5 abdominal thrusts. Clenched fist between tummy and breastbone, with other hand over the top, using an in and upwards motion. Check if anything comes out. If nothing has come out, call 999. Cycles of 5 back slaps and 5 abdominal thrusts.

started Mini First Aid with an aim to make basic baby and child first aid easily accessible to every member of the family. Becoming a new parent is an incredibly daunting time and our mission is to give parents some peace of mind, giving them confidence that they will know what to do in case of an emergency, but also teaching in a way the information is practical and can be drawn on at a moment’s notice.”

Encourage your children to

Treatments:

chew their food

and not talk whilst chewing. Make sure

Choking is less likely to occur if the following guidance for safe eating is followed:

adults do the same – children

Always make sure your child is accompanied when eating.

Be prepared to provide first aid if someone is choking.

What to do if your child suffers a burn Burns are caused when the human body is exposed to more heat energy than it can physically absorb, affecting the skin and sometimes, the underlying tissue. Being burned or scalded as a child means years of painful treatment and in the worst cases, many operations to release the scar tissue as they grow. Prevention and good first aid are key to reducing the number of burns and scalds occurring each year, especially in children. The latest figures show that 11 children are treated for tea or coffee burns every day in A&E.

5 back slaps. Up to 5 chest thrusts (jabbing motion). Check if anything comes out. If nothing has come out, call 999. Cycles of 5 back slaps and 5 chest thrusts.

Encourage child to cough. 5 back slaps between shoulder blades. Check if

Run the affected area under cool (not cold) water for at least 10 minutes (a surprising number of parents do not know this). Cover the burn with Clingfilm. Keep your child warm (not the burnt area) and take them to A&E. If necessary call for help – 999 or 111.

What to do if your child suffers a bump to the head

anything comes out and check mouth.

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HOLISTIC HEALTH 2019 |

Support the injury with cushions or items of clothing to prevent unnecessary movement. Call 999

Do not...

learn from you!

by an adult

Choking child (aged 1 – puberty)

small pieces.

Any child or baby who has been choking and where abdominal manoeuvres have been used must be referred to a hospital.

Choking Baby (aged 0-1)

be chopped into

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Everyone with a child will know, bumps to the head are a common occurrence. A blow to the head may result in a baby or child having pain or a headache. There may be a bump on their head and they may look pale. Common Signs: Bruising Swelling Treatments:

Get them to rest. Apply a cold compress to the injury for at least ten minutes.

Monitor the situation. If the child shows any of the following symptoms, go straight to A&E: Dizziness. Nausea or sickness. A desire to sleep or drowsiness. Slurred words. Confusion. If you suspect that the child may have damaged their skull, call 999 at once.

Press down on protruding bone ends. Attempt to push exposed bone ends back beneath skin. Move the casualty unnecessarily. Let the casualty eat or drink, as surgery may be required.

Have a First Aid Kit on hand If you’re a parent, it makes sense always keep a well-stocked first aid kit to hand, both at home and when you’re out and about. Your First Aid Kit should always include: Hypo-allergenic Plasters Scissors Tweezers Bandages Safety Pins Sterile Dressings Individually wrapped wipes Burn Gel Micropore tape

What to do if your child suffers a broken bone Adventurous children often get scrapes and bruises from climbing trees, falling off their bikes or having an accident while haring around. Sometimes, the damage can be more severe and bones get broken.

First aid

Sam’s story Sam Tobin attended a Mini First Aid course in London when her daughter Nell was just seven months old. Just a few weeks later Nell started to choke… “We were enjoying a day out in the sunshine and I had stopped to give Nell some sliced banana. Unfortunately, she inhaled a small piece and began to choke. It may have only been for 10 seconds that she couldn’t breathe, but it was terrifying. Luckily I had attended a Mini First Aid class a few days earlier, during which we learned about what to do if your child is choking. My training kicked in immediately. I put Nell in the correct position and immediately started to perform back slaps. One forceful strike between her shoulder blades dislodged the banana and Nell was able to breathe again. I cannot tell you how relieved I am to have taken that Martin’s Mini First Aid class. The situation could have turned out so differently. Mini First Aid gives you training that you hope you will never have to use. Take it from me though – it is a thousand times better knowing what to do in a potentially life threatening situation.”

Laura’s story

and swollen, so I kept them under water for about twenty minutes. It was really scary as Archie was screaming and being sick due to the pain. I definitely would have panicked and looked for someone to help me if I had not attended the Mini First Aid class, but my knowledge just kicked in and I was able to stay calm and comfort Archie. My partner Sam had gone to get the car to take Archie to hospital and when he returned, I stopped running Archie’s legs under the tap and applied burn gel which we had thankfully brought with us in our Mini First Aid kit. During the class, I had learned that it is important to protect the burn so asked the café staff for clingfilm which I then wrapped around the affected area. I cannot tell you how long that 40 minute car journey felt. Miraculously, I still remained calm. My main priority was soothing Archie and stopping him from touching his legs. Staff at the hospital said that I had done all the right things and had helped prevent Archie’s legs from scarring. By keeping his ankles under the cold water for 20 minutes, I had helped to make sure the burn had not gone into the deeper layers of his skin. The burn covered a 5cm diameter on both ankles. Hospital staff bandaged Archie’s ankles and we had to return to hospital every 48 hours to check the wound.

A week later, Archie’s bandages were removed and he has healed really well. Thankfully, his skin now looks completely normal. I am extremely glad I did the Mini First Aid class and don’t like to think what would have been the outcome if I had not done it. I had always wanted to do a first aid class but many were too expensive. It cost me £20 to do the two hour Mini First Aid class at my local church and I would urge every parent to do the same.”

To book on a Mini First Aid course go to http://minifirstaid.co.uk/. Classes cover choking, basic life support, dealing with burns, breaks and bumps, febrile seizures and meningitis awareness. Mini first Aid also provide classes for children offering support for both the Early Years (ages 3-6), Kids classes (7-11) and Teens (1116). Just like their adult classes these offer engaging, fun classes to ensure the content is easily absorbed and truly useable. Mini First Aid has helped over 200,000 parents. The 2-hour sessions are available to parents, grandparents and carers, and every class is delivered in a relaxed and comfortable hens-on style.

Laura Chambers saved her 20 month old son from lifelong scarring when her first aid knowledge was put to the test whilst on holiday… “We were in a cafe when Archie accidentally knocked over a cup of coffee over and it scalded his legs. I think having attended the Mini First Aid class helped me to stay calm. I ran quickly with Archie to the bathroom where I ran his legs under cold water straightaway. I had learned during the class that in the case of a severe burn, clothes can stick to it so I ran Archie’s legs under the cold water before trying to remove his trousers. Thankfully, his trousers had protected most of his legs. His ankles had been exposed however and appeared red

holistichealthmag.com | HOLISTIC HEALTH 2019

Choline

Could choline help prevent

ALZHEIMER’S DISEASE? Early stage research on mice suggests that choline may help us stave off Alzheimer’s disease…

research team at the University of Arizona have developed a promising theory that a lifelong dietary regimen of choline holds the potential to prevent Alzheimer’s disease. Choline is a safe natural nutrient that is present in some foods and can be used as a dietary supplement. Lead author Ramon Velazquez and his colleagues at the university’s Neurodegenerative Disease Research Centre looked into whether this nutrient could alleviate the effects of Alzheimer’s. Velazquez’s team had previously discovered that mice whose mothers were supplemented with choline during pregnancy developed fewer Alzheimer’s-like symptoms. The new work explored the effects of choline administered in adult rather than in foetal mice. The team used female mice which are specially bred to develop Alzheimer’s-like symptoms. Female mice were selected as Alzheimer’s’ is more prevalent in human females than males. The team demonstrated that when these mice were given high choline in their diet throughout life, they exhibited improvements in spatial memory, compared with those receiving a normal choline regimen. A Chinese study reported similar results for male mice. One of the most intriguing results was the finding that lifelong choline supplementation reduces the activation of microglia. Microglia are specialised cells that rid the brain of debris. If microglia are over-activated, brain inflammation and neuronal death, common symptoms of

Alzheimer’s disease, will occur. The observed reductions in disease-associated microglia, which are present in various neurodegenerative diseases, offer exciting new avenues of research and suggest ways of treating a broad range of disorders, including traumatic brain injuries, multiple sclerosis and Parkinson’s disease. The findings appeared in the journal Aging Cell.

How choline works Choline acts to protect the brain from Alzheimer’s disease in at least two ways, both of which are explored in the new study. As well as reducing the activation of microglia, choline blocks the

production of amyloid-beta plaques. Amyloidbeta plaques are the hallmark pathology observed in Alzheimer’s disease.

The UK’s leading cause of death We have known for some time that Alzheimer’s disease causes harm to the brain long before clinical symptoms become obvious and that the disease is irreversible by that point. In addition to causing disorientation and memory loss, Alzheimer’s causes loss of motor control. Alzheimer’s disease is now the leading cause of death in England and Wales, and runs a close second to ischaemic heart disease in Scotland.

The charity Alzheimer’s Research estimate that around 850,000 people in the UK have Alzheimer’s or another form of dementia. The economic cost of dementia in the UK is expected to more than double in the next 25 years, from £26bn to £55bn in 2040. Dementia has higher health and social care costs (£11.9bn) than cancer (£5.0bn) and chronic heart disease (£2.5bn) combined and often puts a huge strain on relationships and family finances.

ONE OF THE MOST INTRIGUING RESULTS WAS THE FINDING THAT LIFELONG CHOLINE SUPPLEMENTATION REDUCES THE ACTIVATION OF MICROGLIA.

of important nutrients, including choline.

functioning memory, muscle control and mood.

Another study found that the increase in

Choline also is used to build cell membranes and

cases of dementia in the United Kingdom

plays a vital role in regulating gene expression. A

may be associated with a lack of

that choline acts as an agonist

the diet throughout life.

for Sigma-1 receptors,

The current

which are implicated in

established adequate

Alzheimer’s disease

intake level of

pathogenesis.

choline for adult

In this study,

women over

researchers used

nineteen is

a water maze

425mg/day, and

to determine

550mg/day for

whether the

adult men. Several

mice with

studies suggest

Alzheimer’s

that the current

disease -like

recommendations

symptoms that

may not be optimal for

received lifelong

a proper aging process,

supplemental choline

especially in women. Although

exhibited improvements

the studies have, up to this point, been

in spatial memory. Subsequent

limited to mouse studies, supplementing the

examination of the hippocampus, a brain region

diet with additional choline may be beneficial in

known to play a central role in memory formation,

preventing neuropathological changes associated

confirmed changes in toxic amyloid-beta and

with the aging brain.

reductions in microglia activation, which reduces

The tolerable upper limit (TUL) of choline unlikely to cause side effects for adult females

brain inflammation. The improvements in performance were

and males is 3500mg/day, which is 8.24 times

attributed to reduced microglia activation.

higher than the 425mg/day recommendation for

The team concluded that lifelong choline

females and 6.36 times higher than the 550mg/

supplementation altered the alpha7 nicotinic

day recommendation for males. The mice were

acetylcholine and Sigma-1 receptor, which

supplemented with choline at a level equivalent

may have resulted in the reduction of diseased

to 4.5 times the RDI, which is well below the

associated activated microglia. These receptors

tolerable upper limit.

regulate CNS immune response and their

Choline can be found in various foods including chicken livers, eggs, grass fed beef, wheat germ, milk, and Brussels sprouts. Dietary

dysregulation contributes to Alzheimer’s disease pathogenesis. The study’s significance establishes beneficial

supplements containing choline, in the form of

effects of nutrient supplementation in females

choline bitartrate and choline chloride, are widely

throughout life.

available. The vitamin supplements containing

Choline is an attractive candidate for prevention

Guidelines for dietary choline

choline are particularly useful for those who are

of Alzheimer’s as it is considered a very safe

Prior research on Alzheimer’s has confirmed that

on plant-based diets.

alternative, compared with many pharmaceuticals.

there are a multitude of factors which contribute

Effects of choline

to the development of the disease, including genetics, age and lifestyle. Additionally, studies suggest that diet can have a significant effect in increasing or lowering the risk of cognitive decline. A recent report suggested that plant-based diets may be determinate due to the lack

holistichealthmag.com | HOLISTIC HEALTH 2019

study published in January 2019 found

recommendations for choline in

HOLISTIC HEALTH 2019 |

holistichealthmag.com

At 4.5 times the recommended daily intake, the choline supplementation was well under the

All plant and animal cells require choline to

tolerable upper limit, making this a safe preventive

maintain their structural integrity. It has long been

therapeutic strategy.

recognized that choline is particularly important for brain function. The human body uses choline to produce acetylcholine, a neurotransmitter responsible for

The team now hopes that clinical trials will take place to confirm whether choline can be used as a viable treatment in the future. Ref: 10.1111/ acel.13037

Mind-Body connection

THE

Disease is not just physical, our mental and emotional reactions, our view of ourselves and our place in the world all have an impact on how we deal with illness. It’s an idea that’s at the heart of many traditional systems of medical and in the past thirty years, has been increasing seem as important in Western allopathic approaches too. Neuroscientists have identified the neural networks that connect the cerebral cortex to the adrenal medulla, which is responsible for the body’s rapid response in stressful situations. This provides evidence for a neural basis in the mind-body connection. Stress, depression and other mental states can alter organ function, and show that there is a real anatomical basis for psychosomatic illness. We know that, for example, that the physiological effects of carrying 10 kg of excess weight increases the risk of depression by 17% and that practicing gratitude and mindfulness has been shown to reduce pain using self-reported pain scales. At a biochemical level, the endocrine, nervous and immune systems are all connected throughout the body, responding with releases of hormones, and neurotransmitters. For example, elevated levels of cortisol, our “fight or flight” hormone are our body’s response to a situation that threatens us. Sometimes this threat is mental – in the form of stress or anxiety - and the high cortisol levels encourage us to gain weight round the abdomen and can impact negatively on the immune system, making low grade ailments like colds and viruses more common. Low serotonin levels are associated with depression and the mind-body connection even manifests as tension headaches, heart palpitations or nervous diarrhoea. The mind-body connection is particularly important when it comes to pain. Living in constant pain takes over our lives. It can easily become the focus of our daily existence, meaning we give up on other aspects of our lives and withdraw into ourselves, so our world becomes smaller and smaller. Chronic pain often has an emotional or psychological aspect, which means that merely taking painkillers doesn’t reach the root of the problem. It can be a vicious circle – the pain leads to emotional or mental health issues, which creates an ideal environment for behaviours such as not eating well or becoming socially isolated, becoming more sedentary and perhaps slumping into depression or anxiety. John Sarno, a US doctor working with patients recovering from back surgery, was surprised to discover that there was little correlation between the

MIND-BODY

CONNECTION

in health From the placebo effect to our emotional responses to becoming ill, the mind can directly affect our physical health in some unexpected ways…

HERE’S a saying so old, it comes from Roman times. Mens sana in corpore sano. A healthy mind in a healthy body. Now that we understand more about personal resilience and individual psychology, it’s a phrase that could be easily reversed. A healthy body in a healthy mind. Each of us has a unique mind, a unique set of core beliefs, a unique set of behaviours and world view, a unique spirit and a unique body. Each of us deals with ill-health differently. There are those who, like Monty Python’s knight, claim, “It’s just a scratch!” when their arm has been chopped off, to those who become self-defined by their disease, becoming almost competitive in their desire to be in more pain, or more ill than those around them. There are those who, like the patient who lights up a cigarette after his chemotherapy session, seem powerless to change their mind-set and others who, in similar circumstances, have used ill health as a spur to a complete health and life transformations. The latter is surprisingly common amongst holistic therapists and those involved in talking therapies.

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severity of a physical injury, such as a slipped disc or arthritis of the spine and the level of pain experienced. Even with the same physical injury, some people were in agony while others experienced little or no pain. Dr. Sarno realised that stress and suppressed negative emotions such as anger, added to the pain experienced by some people. We know that those who experience whiplash in a car accident suffer the physical effects of the injury far longer if they feel a sense of injustice over the accident. Women with metastatic breast cancer who repress their emotions, or experience depression, have fluctuations in their cortisol and adrenalin levels that may be a predictor of an earlier death. Other researchers have discovered that it’s possible to retain muscle strength in an immobilised limb using mental imagery exercises alone. The mind-body connection even affects fertility. One 2011 study found that 52% of women who participated in a mind/body program for stress reduction while undergoing IVF treatment became pregnant, compared to 20% of those who did not.

DISEASE IS NOT JUST PHYSICAL, OUR MENTAL AND EMOTIONAL REACTIONS, OUR VIEW OF OURSELVES AND OUR PLACE IN THE WORLD ALL HAVE AN IMPACT ON HOW WE DEAL WITH ILLNESS. Since the mind-body connection can mean that some people experience a disproportionate pain response, very real physical injuries can often be dismissed by health professionals and those around us as being, “all in the head”. This is particularly true where symptoms are not clear cut, difficult to ascribe to a given condition or intermittent, with someone feeling fine one day and in real pain the next. Sadly, many doctors and other health professionals still tend to regard women and

younger people as having imaginary complaints. This explains why it can take seven or eight years to get a diagnosis of endometriosis or fibromyalgia and why women are less likely to survive a cardiac arrest than men. We don’t yet know the impact the mind-body connection has on every body system. We know that many people’s digestive systems respond to stress dramatically, so that we may feel physically sick, experience cramps, become bloated or have a sudden attack of diarrhoea. Those with IBS often recognise a connection between stress and flare ups. The gut functions as the brain in very primitive organisms and is regarded by many researchers as a second brain. Skin conditions, such as eczema and psoriasis often become worse in periods of stress, which tends to add to worry over their appearance and again makes the condition more severe. These flare ups can in turn increase stress creating a vicious cycle. For example, people may worry about their skin’s appearance and how others will view them or be bothered by uncomfortable itching and the urge to scratch. These stresses can pile up, in some cases upsetting the skin further or stopping it calming down as quickly. The mind-body connection also figures in panic attacks, which can lead to heart palpitations and difficulty breathing, as well as fatigue. So what does this mean for our individual health? Simply this; people are restored to good health when the mind-body connection is taken into account. Restricting treatment to physical symptoms may mask an underlying problem that is holding someone back from becoming well.

Creative spirit

Creativity and wellbeing

Donna Booth explores the link between creativity and wellbeing…

O you cook, knit, sew, make your own Christmas cards, write short stories in your coffee break and paint gorgeous little landscapes for your friends? No? Me neither - but each of us is creative and the more we can tap into that creativity, the better it is for our wellbeing. One of the biggest barriers to creativity is the belief that it must be ‘good’. What does that even mean? Who judges good? Your secondary school art teacher? The lady who runs the local craft shop? You? Me? For the purposes of wellbeing, opinions – our own or other people’s – simply don’t matter. The act of creating is what is important. Personal enjoyment, time for yourself, the pleasure of bringing something into the world and the experience of flow that creative endeavour can bring. Psychologist, Mihály Csíkszentmihályi describes flow as, ‘the mental state of operation in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.’ This state of being is at the root of mindfulness.

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Flow has been shown to promote feelings of deep joy and happiness, improved concentration, serenity, inner clarity and intrinsic motivation; where doing something is its own reward. The beauty of doing something for its own reward is that we can simply enjoy the experience, while letting go of the need for it to be deemed ‘art’. Zen Master Daiye Soko taught that active mindfulness practice was 10,000 times more beneficial. So, if you’re struggling with a meditation practice, why not try something creative. Anything that is difficult enough that you must focus on what you are doing but not so difficult that it is frustrating.

Treat yourself to a mindful colouring book Upcycle some furniture. Creative and earth friendly Make a gift for yourself or someone else – it needn’t be big or complicated.

IT CAN BE WORTH WORKING WITH A COUNSELLOR OR ART THERAPIST IF YOU FEEL BLOCKED FROM ALLOWING YOURSELF TO CREATE. Creativity can also be a great way to tap into our intuition and reconnect to the more magical aspects of the Universe. Elizabeth Gilbert, in her wonderful book, Big Magic, describes ideas as tiny invisible beings that whizz around the world looking for a receptive host to bring them into the world. Regular creative practice makes us much more open to these serendipitous moments. The more we create, the more we experience the wonderful sense of being fully alive that comes from being struck with inspiration. As well as being more open to these wonderful flashes, we are also more open to the signs that the Universe may use to guide us on our journey. Journaling is a great way to keep your intuitive antenna open. For some people this might be writing a diary of their thoughts, for others it might be more of a collection of scraps and photographs, tickets and magazine articles. There are many books on creative journaling and I regularly post journaling prompts on

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the Vitality Facebook page. I’ve kept a journal since I was about 12 years old, not every day and some years not even every month but for many years now, I’ve been using it for ‘morning pages’. This is a technique I learned from Julia Cameron’s The Artists Way. Every day, before you do anything else, when your mind is still in that dreamy state of not quite wakefulness, you write three pages. Three pages of absolutely anything. Don’t read it back or even bother to read it ever again. If a theme or idea is important, it will re-occur until it’s been processed. It’s the perfect net for catching passing ideas. Many of my plans, ideas and inspirations have surfaced in my morning pages and many of my problems, doubts and fears have been processed here. Problem solving is another aspect of wellbeing where creativity can be useful. Whether it’s thinking things through in your morning pages or doing deeper therapeutic work. I use journaling with my life coaching clients to explore aspects they might find difficult to discuss in person or to process the work we have done in a session. You might like to explore these prompts in your own journals.

What are you most afraid of? What has this fear stopped you from doing? How could you bring more creativity, fun and joy into your life? Who are you trying to please?

There has been a growth in recent years in the use of art for therapy. Care homes are offering painting or flower arranging sessions as a means of stress relief and some companies now offer art classes as part of their mental health support. Mindfulness sessions in schools have been shown to reduce stress and anxiety in children and combining yoga and relaxation with some kind of creative activity has been shown to be particularly effective. Try some form of mindful crafting; creating dreamcatchers, rock painting, vision boards or creating nature Goddesses are a few ideas you might like to explore. It can be worth working with a counsellor or art therapist if you feel blocked from allowing yourself to create. Kassi Martin offers therapeutic art classes both online and in person. Her classes teach you to let go and be in the moment while creating and the progress

through your art is a beautiful journey. She is on hand at each stage to discuss what arises for you and to gently question your responses. Kassi explained why reconnecting with our creativity is so important, saying, “expressive art is a mindful experience, which allows us to hear our truest self, promotes inner peace, reduces stress and improves confidence”. If you’re still nervous about your own creativity, visit an art gallery or exhibition and be inspired by someone else’s story. Artist Jane McDonough recently toured a powerful exhibition inspired by her struggle with chronic physical and emotional pain. She also describes creativity as a mindful process and for her, creativity was a way of talking when she couldn’t and shining a light on what was going on in her head. She believes creativity is a healing and empowering process. Allowing her own vulnerability has given the people viewing the exhibition permission to share their own stories. Creativity is open to us all. Let go of your need to judge what you create and simply to it for the experience. Treat yourself to a box of watercolours or dig out the knitting your started but never finished. Find a craft club or a painting class, start a scrapbook or take a workshop. Allow yourself to discover your own creativity. Visit an art gallery. Take time for flow and enjoy the sense of wellbeing that will undoubtedly follow.

DONNA BOOTH is a life coach, yoga & mindfulness teacher and creator of The Practical Goddess course. She runs retreats in the far north Highlands of Scotland. She is obsessed with the sea, good books, pugs and wild gardens. www.vitality-retreat.com

References Find out more about Kassi Martin’s therapeutic courses at www. kassimartin.com or Jane McDonough’s Unspoken Truths exhibition at www. landhallowcrafts.com

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Goats’ milk: the healthier alternative Some feel that cows’ milk doesn’t agree with them and are looking for a milk that suits them better. Today, we have many milk options and recent trends have shown that people searching for cows’ milk alternatives are heading straight to dairy-free products. By doing so, they’re missing a really important step in goats’ milk. Goats’ milk is nutritionally closer to cows’ milk than any dairy-free milk, but with the important difference that you won’t miss out on the dairy goodness! Goats’ milk is not only deliciously gentle in taste, but also has a different nutritional profile to cows’ milk which some may find gentler on their tummy.

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Goats’ milk has a different fat and protein profile to cows’ milk [1]. The fat globules in goats’ milk are naturally much smaller [2] and the protein composition allows it to form a softer curd during digestion [3] which may assist digestive health and comfort. Intolerance to cows’ milk is often due to proteins, in particular Alpha-S1-casein [4]. Although goats’ milk is a source of high-quality protein, providing 5.6g per 200ml serving, it has significantly lower levels of Alpha-S1-casein than most cows’ milk [1], which is one of the reasons it may be better tolerated by some people. Another difference to cows’ milk is that goats’ milk typically contains slightly less lactose. Lactose is the natural sugar found in milk and other dairy foods. The amount of lactose people can tolerate varies. This, together with goats’ milk’s different protein and fat profile, may help to explain why some people who struggle with cows’ milk, are able to enjoy goats’ milk without any repercussions. What’s more, goats’ milk is four higher in gut health-promoting prebiotics than cows’ milk [5]. By now, most are well aware about the benefits of probiotics for gut health. However, prebiotics are still lesser known. Prebiotics help feed the good bacteria in our gut. As humans can’t digest prebiotics, they pass through the digestive tract and provide food for the gut bacteria. This encourages the growth of beneficial gut bacteria [6], mainly lactobacilli and bifidobacteria, helping to maintain a healthy balance between the bad gut bacteria and the good ones. That’s all great, but there’s something else you should know about goats’ milk and the cheese, butter, yogurt and cream made from the

goats’ milk supplied by our herd at St. Helen’s Farm. It tastes delicious. Don’t just take our word for it, why not try this breakfast recipe and get your day off to a great start with goats’ milk?

GUT HEALTHY BANANA BREAD PORRIDGE This is a simple, nourishing, and delicious breakfast that is rich in gut-healthy fibre, which provides you with protein and omega-3.

Ingredients - For the porridge 1 small ripe banana 100ml St Helen’s Farm SemiSkimmed Goats’ Milk, 2 tbsp rolled oats, ½ tsp cinnamon, ½ tsp vanilla extract, 2 tbsp walnuts, crushed 1 tbsp cacao nibs

Ingredients - For the Caramelised banana, 1 small banana, sliced, 2 tbsp honey, ½ tsp cinnamon, Coconut oil

Method To make the porridge: Mash the banana and place in a saucepan together with the milk, oats, cinnamon and vanilla. Simmer for 5 minutes, stirring frequently. Remove from the heat and add crushed walnuts and cacao nibs. To make the caramelised banana: Cut the second banana into slices and cover with honey and cinnamon. Heat coconut oil in a pan over medium heat. Place the banana slices in the pan and cook until they are caramelised. Serve on the porridge and enjoy.

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References 1. Tomotake H et al (2006). Comparison between Holstein cows’ milk and Japanese-Saanen goat milk in fatty acid composition, lipid digestibility and protein profile. Biosci Biotechnol Biochem 70: 2771-2774 2. Attaie R and Richter RL (2000). Size distribution of fat globules in goat milk. J Dairy Sci 83: 940-944 3. Ambrosoli R, di Stasio L and Mazzocco P (1988). Content of αs1-Casein and Coagulation Properties in Goat Milk. J. Dairy Sci 71: 24-28 4. Restani P et al (1999). Cross-reactivity between milk proteins from different animal species. Clin Exp Allergy, 29: 997-1004 5. Kiskini A and Difilippo E (2013). Oligosaccharides in goat milk: structure, health effects and isolation. Cell Mol Biol 59: 25-30 6. Gibson GR and Roberfroid MB (1995). Dietary Modulation of the Human Colonie Microbiota: Introducing the Concept of Prebiotics. J Nutr 125: 1401–12

ST HELEN’S FARM is Britain’s favourite goats’ milk. The farm has made goats’ milk products in East Yorkshire for over 30 years. Their deliciously gentle and award-winning product range of goats’ milk, yogurts, cheese, butter and cream is available in stores across the country. Find out more at www.sthelensfarm.co.uk

Blood pressure

Kay Dilley , the freelance Health and Science Editor for Blood Pressure UK, explains why your blood pressure matters and looks at both allopathic and natural support to keep it in a healthy range…

Blood pressure

NATURAL SUPORT FOR HIGH

BLOOD PRESSURE

OUR blood pressure isn’t something you can see or feel, but it’s there in your arteries. It’s the force of your blood pushing against your blood vessel walls as it flows around your body, pumped rhythmically by your heart. If your blood pressure is in the healthy range, this protects your heart and blood vessels. If it’s raised, it damages them. There are also problems associated with low blood pressure, but high blood pressure is more common, according to the NHS. High blood pressure, also known as hypertension affects more than a quarter of adults in the UK.

Why does your blood pressure matter? The Global Burden of Disease Report published in 2015 highlights that high blood pressure is the second biggest known global risk factor for disease after poor diet. In the UK, high blood pressure is the third biggest risk factor for disease after tobacco smoking and poor diet. High blood pressure is, however, the largest single known risk factor for cardiovascular disease and related disability, including heart failure, coronary artery disease and stroke. It is also known to increase the risk of chronic kidney disease, peripheral arterial disease, and vascular dementia. When your blood pushes with too much force against your artery walls, the walls become damaged. A type of blood fat known as cholesterol can collect in these damaged areas. If your cholesterol is also raised, you’re more prone to cholesterol collecting in your artery walls. Over time, the blood vessels walls become thicker and the space the blood has to flow through gets narrower. Blood can’t flow around the body as easily as it should and the heart has to work harder to force it around. This leads to a range of problems including heart failure, poor circulation and pain in the legs and feet, chest pains - known as angina - due to lack of oxygen to the heart, and a reduced blood flow to the brain which studies show is increasingly a significant risk factor in dementia. Blood clots can form in the damaged arteries and become lodged in a blood vessel, causing heart attacks and strokes. “Knowing your blood pressure numbers is the most important thing you can do for your health because it’s the first step to preventing a stroke or heart attack,” explained Katharine Jenner, CEO of Blood Pressure UK, the UK’s leading blood pressure charity. The charity dedicate their annual flagship campaign, Know Your Numbers! Week, to finding the 5 million Brits who have high blood pressure and don’t know it.

How can you know your numbers? There is only one way to know your blood pressure numbers and that’s to get a blood pressure test. It’s very quick, simple, painless, and it’s usually free. You simply go along to your GP, practice nurse or pharmacist and they can measure your blood pressure with a simple bit of kit. They will place a cuff around your arm, attached to a small machine. The cuff inflates to gently compress the blood vessels within your arm and,

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as the cuff deflates, your blood vessels open up, allowing blood to flow. The machine detects this change and records your blood pressure.

What should your numbers be? Your blood pressure will be written in milligrams of mercury (mmHg), which comes from the original blood pressure machines where blood pressure was measured from the height reached by liquid mercury in a glass tube. Your blood pressure will be written as two numbers – a top number and a bottom number. The top number is called your systolic blood pressure, which is when your blood pressure is at its highest as your heart beats. The bottom number is your diastolic blood pressure, when your blood pressure is at its lowest in between heart beats. It’s the top number that’s most important.

A HEALTHY BLOOD PRESSURE READING IS 120/80MMHG OR BELOW. BELOW 90/60MMHG IS CONSIDERED LOW BLOOD PRESSURE. IT’S NOT USUALLY A PROBLEM BUT CAN SOMETIMES MAKE YOU FEEL FAINT OR DIZZY. A healthy blood pressure reading is 120/80mmHg or below. Below 90/60mmHg is considered low blood pressure. It’s not usually a problem but can sometimes make you feel faint or dizzy. It can also occasionally be a sign that something else is going on so it’s worth a chat with your health professional. A reading over 120/80mmHg and up to 140/90mmHg is considered pre-high blood pressure, and 140/90 or over is considered high. At this level the risks are notably more serious and your doctor will want to talk to you about bringing your numbers down. Interestingly, there is no fixed point at which your risk of illness suddenly goes up – it’s a scale. The higher your numbers, the higher your risk, and the lower, generally the better. The reason that doctors will consider treatment at 140/90mmHg is because that’s the number used to categorise high blood pressure in clinical trials. We know that at this point

medicines lower the risk of illness. If you have a high reading, this doesn’t necessarily mean you have high blood pressure as it’s possible to have a one-off high reading. There is also such as thing as white coat syndrome, where your blood pressure goes up simply because of the stress of having your blood pressure measured by a doctor – in a white coat. Doctors like to take several readings over a few weeks to get a better idea of what your numbers are like over time. Or you might be asked to wear a small monitor to measure your blood pressure over 24 hours.

What causes high blood pressure? There are different types of high blood pressure and they have different causes. It can be the result of another illness, especially kidney disease. This is called secondary hypertension because it’s an effect of another health problem. When the underlying cause is resolved, the blood pressure should return to normal. Most people have primary hypertension and it comes down to a number of factors. Growing older, your genes, family history and your ethnic background can all influence your blood pressure. People of black and south Asian descent tend to be more prone to higher numbers and the diseases they cause. However, the most important factor in high blood pressure for the majority of people is lifestyle. What you eat and do on a daily basis decides what your blood pressure will be. Eating an unhealthy diet, being overweight, a lack of exercise, smoking and drinking heavily will all raise your numbers. Salt in particular is directly linked – if you eat more salt your blood pressure will go up, and if you cut back it will fall.

Blood pressure

Getting treatment

cases the risk of serious illness and the benefits

For many, lifestyle changes alone aren’t enough to bring high blood pressure down to a healthy level, as blood pressure has genetic and agerelated components. Here, allopathic medications play an important role. It’s nothing to be put off by. As Blood Pressure UK Trustee and Chair of Medicine at University College London, Professor Bryan Williams, puts it, “raised blood pressure is really not a very exclusive club – one in two adults over the age of 65 have it”. Blood pressure medicines are safe and usually work very well in lowering blood pressure and the risk of heart disease and stroke. There are several different drugs which are often used, known as ACE inhibitors, ARBs, calcium channel blockers and diuretics. It’s common to take two or more different ones because they work in different ways. Calcium channel blockers stop calcium from entering the cells in the blood vessel walls, allowing them to relax and open up. Diuretics work on the kidneys, allowing them to remove salt and water from the blood. ACE inhibitors and ARBs work on a hormone called angiotensin II by allowing the blood vessels to relax while also allowing the kidneys to remove salt and water. Most people get on very well with medicines but, because of their effects on the body, they can sometimes cause mild side effects such as dizziness and coughing. These can often be resolved simply by switching to a different medicine or a lower dose. It can take a bit of trial and error to find the right doses and combination to bring your blood pressure down enough while avoiding side effects. The main things is to keep in touch with your doctor or pharmacist to find the right balance, as taking the medicines every day is what will keep your blood pressure in check. The National Institute for Health and Care Excellence (NICE) recently updated their guidelines for health professionals diagnosing and treating high blood pressure. They recognise that patients should be in control of their own treatment. If your doctor recommends treatment, they should explain your options and the pros and cons, then it’s up to you decide on the best way forward. If your blood pressure is particularly high, with a top number of 160 or 180, or it’s proving difficult to treat, this is when it’s most important to bring your numbers under control. In these

of medicines are much higher.

Natural ways to lower your blood pressure There’s also a lot you can do for yourself to look after your blood pressure no matter what your numbers are to begin with. Lifestyle changes can help you to delay or even avoid medications, or help them to work better. What’s more, all these changes will add up to improve your health overall, helping to lower your cholesterol, your weight and your risk of diabetes. WATCH THE SALT. The problem with salt is that it’s impossible to know how much you’re eating. A recent survey by LoSalt, who make a healthier alternative to salt, showed that Brits estimate that they eat around 3g of salt a day on average, but the real figure is about 8g and the Governmentrecommended maximum is 6g, so most of us still have far too much salt. You can get an idea of how much salt you’re eating by checking food labels. Bread, cereals, ready-made soups and sauces, condiments, cheese and processed meats like ham and bacon are all major culprits in upping our salt intakes.

Restaurants, cafes and takeaways also tend to add a surprising amount. The more you can avoid processed food and cook at home instead, the lower your salt intake will be. Get experimental and see all the lovely flavours you can create without adding salt, with chili, lemon, herbs and spices. You could try an alternative like LoSalt which is low in sodium, the part of salt that raises blood pressure and marigold offer some salt-free stock powders. There’s also an app called FoodSwitch which will find you healthier alternatives to the packaged products you find in shops. GO FOR LOTS OF FRUIT AND VEG. Base your diet around lots of fresh fruit and veg, pulses like beans, peas and lentils, as well as wholegrains and some starchy foods. These plant foods will give you a whole spectrum of vitamins and minerals and help to keep your blood pressure down. Studies show that eating the whole fruit or veg lowers blood pressure but vitamin and mineral supplements don’t, suggesting there’s something else in the fruit and veg that’s working their magic.

WATCH WHAT YOU DRINK. Drinking alcohol in moderation shouldn’t be a problem, but heavy drinking or drinking a lot in one night are lesser known causes of high blood pressure. Stick to the recommended maximum of 14 units per week, spread out across the week, to stay safe.

MOST PEOPLE GET ON VERY WELL WITH MEDICINES BUT, BECAUSE OF THEIR EFFECTS ON THE BODY, THEY CAN SOMETIMES CAUSE MILD SIDE EFFECTS SUCH AS DIZZINESS AND COUGHING.

DON’T SMOKE. Smoking is a sure-fire way to raise your risk of heart disease. Stopping is one of the best things you can do for your health. Your heart rate will lower, your blood pressure wall fall and the other damaging effects of smoking will start to reverse.

AVOID LIQUORICE AND LIQUORICE TEA Another little-known cause of high blood pressure is liquorice. It contains a chemical called glycyrrhizic acid which raises your numbers. Some liquorice teas contain the recommended daily maximum in just one cup, so it’s best to steer clear. KEEP ACTIVE. Sitting for many hours at a time doesn’t do your heart health any favours, and getting up and about works wonders. It doesn’t matter what your current level of fitness is or how old you are, building up from there to a good level of fitness will improve your health Encouragingly, researchers at UCL recently looked all the studies exploring medicines and blood pressure and all those looking at exercise and found the effects on blood pressure were similar. The study certainly isn’t grounds to ditch your medicines but is a great testament to the power of exercise. Exercise for at least 150 minutes a week, that’s five half hour sessions, and go for anything that gets your heart rate going, like cycling, jogging, brisk walking or swimming. GET ENOUGH SLEEP. Getting enough good quality sleep at night affects so many aspects of our health, including blood pressure. Longstanding sleep deprivation has been linked to a faster heart rate, higher blood pressure, and higher levels of chemicals involved in inflammation, which may put extra strain on your heart. Getting into a routine and taking time to wind down before bed can help you to get enough sleep. A warm bath, writing down any distractions, stretching and listening to calming music are all good ideas. Even a little nap from time to time could help. A recent study in Switzerland found that those who had one or two snoozes a week – but not more

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– were 48% less likely to have a heart attack, stroke or heart failure compared to those who didn’t nap at all. EAT BEETROOT AND CELERY. Beetroot and celery are rich in chemicals called nitrates which are known to help lower blood pressure and have other benefits too. Nitrates are also found in lettuce, spinach, rocket, celeriac and parsley. You’d have to eat a lot to see a difference, but there’s no harm in drinking beetroot juice and eating green leafy veg.

Monitor your blood pressure at home Measuring your blood pressure at home gives you more accurate results than in clinic. It can help you to keep track of whether your numbers are going up or down over time and how well any changes you’re making are working. You can buy home monitors for about £25 pounds from pharmacies or online. Choose one with an arm cuff because wrist monitors aren’t yet clinically validated. Nirmala Markandu, Hypertension Nurse Specialist at Blood Pressure UK explains, “Just don’t overdo it. Measuring your blood pressure every day can makes you feel more anxious. For the first week measure it every day twice a day to really know your numbers, after that once every few months should be enough”.

You can read more about everything discussed here at www. bloodpressureuk.org or become a Blood Pressure UK member to receive their popular magazine, Positive Pressure.

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Personal

Working on Children’s TV, Anna became so stressed she suffered a breakdown and was diagnosed with Generalised Anxiety Disorder. She’s now an ambassador for MIND, the mental health charity and a qualified life coach and counsellor who believes we need to be more open about our mental struggles…

I PERSONAL: CELEB’S GO DATING’S ANNA WILLIAMSON

discusses her anxiety disorder 62

had a mental breakdown in my early twenties, when working as a Kid’s TV presenter. Looking back, it’s clear that I was becoming increasingly distressed during the six months before it happened. I felt detached from my friends and family, I wasn’t enjoying anything and was consumed with a sense of dread whenever I had to go anywhere, including work. I lost my appetite and my sleep quality was disturbed. I experienced panic attacks when going to bed and my nerves were frayed. After two nights without sleep, I was at the ITV studios, trying to cope with presenting, when someone asked me if I was okay. I burst into tears, had a meltdown and was able to admit that I wasn’t okay and I needed help. ITV were good at offering help. I moved back in with my parents. My mum worked in healthcare for thirty years and she got me an appointment with a psychiatrist. I offloaded and cried a lot. He explained that a build-up of stress had led to my breakdown and diagnosed me with Generalised Anxiety Disorder. It’s a condition that affects around 2% of people in the UK at some point in their lives, with women being twice as commonly affected than men. GAD is characterised by at least six months of excessive, uncontrollable and often irrational worry about events or activities – often quite mundane things like health, family or work. It can run in families and substance abuse can make it more likely. In my case, I found that alcohol was a huge anxiety trigger. My recovery took time. For me, time management was key. I had to learn to say no to people, rather

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than attempt to please everyone at the expense of my own mental health. I made a point of taking time for myself and found taking walks in the countryside particularly useful. Talking therapies played a big part in understanding and accepting myself. Hypnosis helped heal previous trauma and offered a state of deep relaxation and being able to trust that you can feel less anxious sometimes. I found ten minute guided meditations hugely helpful, because these offered a chance to turn away from external worries and simply focus on being in the moment and concentrating on myself. I replaced having a drink with friends with going for a massage for time out and relaxation. I still use massage this way. Working on Celebs Go Dating, as well as running my own life coaching and counselling practice means a heavy work schedule. I have to manage my time carefully so that I don’t become stressed and anxious. I’m particular about allocating time, planning and preparing for work and I’ve learned that I need to set clear boundaries. I check what I can and can’t do and communicate this. I turn off my phone and computer at 8pm every night and I now live in the country, so I go for walks each day. I try to eat healthily, but I’m pregnant just now and I have a craving for Jaffa Cakes. Talking about mental health and the fact I had a breakdown feels really important to me. There has been such a stigma about mental ill-health for such a long time, but that’s beginning to change. I’ve been an ambassador for MIND, the mental health charity, for many years. Some people are surprised when I talk about having had a breakdown and anxiety, because I don’t match the expectations or image people have of someone with mental health problems. The thing is, anyone can be overwhelmed. We are all human, none of us is perfect. Struggling with mental health doesn’t make you any less of a person – it just means that some of us need more care sometimes. It’s really important to talk about your feelings and how you are coping with life. Don’t be afraid to reach out and ask for help, because help is there. Sharing my own story can be quite cathartic and I know that talking to someone can help us understand our feelings and behaviours and work on regaining better mental health. Sometimes we need to talk to

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gain a more realistic perspective, particularly when experiencing anxiety. I had times when I really didn’t want to be here anymore, so if I can help just one person who’s experiencing a low point, then that’s great. During my own struggles with anxiety, I realised I wanted to help others. I now hold a Diploma in Counselling and another in Performance Coaching with NLP. I’m a member of the National Council of Psychotherapists. I’ve also written an insider’s guide to conquering anxiety, Breaking Mad and another on parenting with anxiety Breaking Mum and Dad. Both are available on Amazon. Many of my clients are dealing with anxiety or depression. It’s very rewarding to pass on everything I have learnt. Having been there myself, I know the reassurance that the knowledge that you can get through it provides. I started to work with MIND about ten years ago, when I realised there was a huge stigma around discussing mental health. Many people felt to ashamed to seek help, but when you open up, you realise that you are not alone in feeling anxious, depressed or having other issues. As well as lots of useful pointers and comprehensive information on MIND’s website, you can phone and talk to a trained volunteer. They also have a hotline service for people who feel desperate and need immediate and urgent help. The website has a supportive online community and the charity also operates local face to face groups. Being able to share how you feel helps, because sometimes you feel that you’re the only person in the world who is struggling or who can’t cope. We assume that others have perfect lives. One in four of us will experience a mental health problem at some point in our lives. Don’t keep it inside.

You can find out more about Anna and her work Instagram @ Annawilliamsonofficial and her life coaching work at lifecoachingbyanna. com. If you feel you’d benefit from discussing your own mental health with someone, then contact your GP or Mind.org.uk

Sanctuary

A sanctuary

TO CALL YOUR OWN Caroline Dow explains why each of us needs a safe haven…

you feel nervous, guilty, or angry fall away. In your haven there’s no need to feel you must strive to be perfect and fret when inevitably, you fall short of that goal. Neither is it necessary to worry about world

T should come as no surprise to anyone living in our increasingly confusing and demanding contemporary world, that long-term stress is a factor in many serious health problems such as high blood pressure, cardiovascular

disease, heart attacks, and stroke as well as emotional problems like anxiety and depression. One way to mitigate the effects of stress on a

personal level is to create a safe haven for yourself, a nonjudgmental space for relaxation and renewal—a space where you can feel free to simply be. Such a retreat is called a personal sanctuary. When you retire to your sanctuary, you also withdraw from the demands of work, family, friends,

and associates. Thoughts that frustrate you or make

events beyond your immediate control. As you let the tension recede into the background, you will find that your personal problems begin to resolve themselves. After experiencing this revelation, a whole new world of creativity, understanding, and self-realisation will open to you. Where and how you construct your sanctuary are very private and individualistic decisions for you alone to make. Nevertheless, I offer some suggestions for how to go about constructing a personal haven in my book, A Sanctuary of Your Own. Much of what I say is based on my own experiences having to make and remake sanctuaries in the many locations where I have lived both in my own country and abroad.

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Sanctuary

Here I describe what I’ve done to create my favorite haven in my current home. Although you may not agree with all my suggestions, perhaps you will find some of my tips useful. I wish I could say that I’ve devoted an entire room to serve as my haven and retreat from the outside world. But like many people, I don’t have the luxury to set aside so much personal space for myself alone, so I’ve needed to get creative. My sanctuary is multifunctional. It doubles as an office as well as a retreat, and at one time, also as a nursery. I’ve decided that for me, this has been a good thing because the peaceful energy that fills the space permeates everything I do, whether it be in the part of the space set aside for contemplation or in the area dedicated to office work. My writing proceeds with a minimum of worry and upset because a serene aura has built up in this room from constant use as a meditation space. Babies, and these days, my cats, seem to be soothed by my chanting and the harmonious visualisations I employ while meditating because they tend to stop fussing when I let them into my haven. My walls are painted “Little Sundress Yellow” to fill the space with a mellow glow conducive to intellectual curiosity and creativity. This cheerful color is fairly easy on the eyes and yellow is said to help resolve inner conflicts. I’ve chosen a blue rug to enhance a feeling of serenity, harmony, inspiration, and devotion. A bulletin board on one wall displays photos and mementos of relatives, friends, mentors, as well as personal achievements to remind me that I have outside emotional support and that I should feel proud of my accomplishments instead of dwelling on my failures. Humor plays an essential role in diffusing tension here in the form of jokes and funny cards sent from friends, which I’ve tacked up on the board. Of course, I’ve also erected an altar; that is, a focal point for meditation in the form of a doll clothes wardrobe covered by a blue velvet cloth. I feel blessed that I kept my old roll top desk rather than buy a sleek, modern table style

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desk. When it’s time to leave my “work” space in order to meditate, contemplate, or simply chill, I roll down the top over the mess of my daily life and physically and symbolically separate my esoteric world from my daily existence. I often burn incense to clear the air and ease this transition to a more spiritual plane. One of my favorite scents is lavender. It’s clean and refreshing but also helps even out my mood. On a fine day, I also open a window so that I can feel and smell the gentle, fresh breezes invigorating me. At the same time, the songs from birds and the scampering of squirrels on the roof lend a comforting feeling that all is right with the world.

THIS IDEA IS NOT LIMITED TO OTHER CULTURES. I KNOW A WOMAN IN MY HOMETOWN WHO PURPOSELY CREATED HER SANCTUARY IN THE FRONT ROOM OF HER HOUSE. As an intercultural trainer and assessor, I once wondered whether people from other cultures also felt the need to carve out such a personal space. So I conducted some research. Interestingly, some societies view the concept of sanctuary as a communal space. There are Native American tribes which retire to a sweat lodge where they aim to work out personal issues with help from their human companions and their spirit guides within the confines of a protected, non-judgmental environment. Others create a sacred space to display objects from their cultural heritage which spark conversations with visitors about their background. One Peruvian professor I met covered his office walls with Native textiles that told the story of the history of his country. Not

only were the wall hangings informative, the rich textures had a mellowing effect on visitors. Throughout history, people from cultures worldwide have created shrines to their gods in their homes. These personal, or family retreats offered private places for worship outside the public temples. Every Roman home had their shrine to their household gods. Some Mexicans take this concept in a different direction. Instead of building a shrine to a household god, they dedicate a shelf in the main living area to a relative or dear friend who has recently passed away. Miniature representations of the deceased’s activities, leisure pursuits, even their favorite foods are displayed along with a portrait or photo. This idea is not limited to other cultures. I know a woman in my hometown who purposely created her sanctuary in the front room of her house. She maintains that she thrives on the energy visitors bring to the space. And their comments about all the personally significant objects they find there such as stones, statues, and potted plants, lead to lively and informative conversations. No matter what sort of haven you choose to fabricate for yourself, remember that it is your sacred space and that its primary function is to help you relax and renew and to enjoy your creation.

CAROLINE DOW holds a PhD in Luso-Brazilian Studies, has taught at Brown, Pittsburgh, and Colorado Universities and has been a practicing herbalist and Master Intercultural Trainer and Assessor for thirty years. Sanctuary of Your Own is available now for pre-order through Llewellyn. com or Amazon.co.uk.

Energy: Grounding

A new deficiency disorder A new deficiency disorder has been discovered, and it has probably affected far more people than all of the other conditions just listed put together. This condition can be called “electron deficiency disorder.” It arises from our disconnect with the surface of the earth. The problem began in the 1950s when the soles of shoes began to be made of plastic, which is an electrical insulator, rather than leather, which is not. Plastic blocks the transfer of anti-oxidant electrons from the Earth to the feet. Electron deficiency has been

Biophysicist and energy medicine guru James L. Oschman describes the research behind the multitude of benefits of earthing, or grounding, ourselves...

ranging from the mildly uncomfortable to debilitating and life-threatening. These conditions are often readily corrected by making skin contact with the surface of the Earth. This contact is called Earthing or grounding. The surface of the Earth provides an unlimited supply of electrons, which are nature’s very best antioxidants. The premise: by planting your bare feet on the ground, or contacting the Earth

HE discovery of deficiency disorders has played an important role throughout the history of medicine. Serious pathologies can result from an insufficiency or lack of some vital factor in the diet or from the environment. For all these conditions, identification of the missing essential factor has led to completely new understandings of human physiology and biochemistry (the discovery of vitamins, for example) and has led to relatively simple measures for prevention and curing a wide range of problems. Take the lime, for example. During the Age of Sail, almost half of soldiers and sailors who undertook long sea expeditions died. Not of their wounds, but of scurvy, a disease caused by a shortage of vitamin C. Fruit soon rotted on board, but limes lasted longer and were considered to be a major factor in the British victories during the Napoleonic Wars. Scurvy is a classic example of a deficiency disease. It causes a variety of mysterious and seemingly unrelated symptoms that were puzzling at first. Others include rickets, osteoporosis, beriberi, goiter, anemia, and pellagra.

TOUCH THE EARTH:

Grounding for health

connected to countless unpleasant symptoms,

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via a grounding system, your body can heal itself. Feedback from thousands who have tried Earthing, along with careful research on the physiological and biochemical effects of Earthing, has led to one of the most exciting and important health stories of our times. There are many books on the benefits of Earthing and several popular films has enabled millions around the world to become familiar with Earthing.

Symptoms of an electron deficiency There are several symptoms associated with having an electron deficiency. In order of discovery, these are: Insomnia | Inflammation | Pain | Stress Auto-immune disorders | Disturbed sugar and hormonal balance | EMF sensitivity Cardiovascular issues

Insomnia is a serious problem for huge numbers of people around the world. Poor sleep is thought to lead to many types of accidents, and costs businesses billions annually in absenteeism and lost productivity. Many people find that using a grounded sleep systems improves the quality of their sleep.

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A grounded sleep system consists of a cotton sheet with conductive carbon or silver threads woven into it, or a conductive pad that can be placed under a bed sheet. Another grounding system can be placed under your wrists or feet when you are sitting at a computer. These systems are connected to the grounding system in a home, apartment, or office. It only takes a few minutes to install. The sleep systems were initially tested by installing them in the homes of hundreds of people who had problems sleeping. A repeated observation was improvement in the quality of sleep. Many who had improved sleep also reported reduction in pain from new or old injuries or from painful conditions such as arthritis. In other cases, uncomfortable or debilitating conditions were partly or completely mitigated by grounding the body during sleep. When any method has a broad spectrum of benefits, as often happens with sleeping grounded, one can look for a common underlying mechanism. One mechanism is obvious: extensive scientific research from around the world has already shown that lack of sleep stresses the body and has countless detrimental health consequences. Better sleep provides relief from a host of disorders related to exhaustion, stress and anxiety. Lack of sleep is often the result of pain – people simply cannot sleep well when they are in pain. Hence the reduction of pain leads to improved sleep, less stress to the body, and relief from a wide variety of other unpleasant conditions. Pain reduction from Earthing has been demonstrated in several controlled studies. Painful conditions are often the result of various kinds of acute or chronic inflammation – conditions caused in part by highly reactive molecules known as free radicals. These molecules are generated by normal metabolism and also by the immune system as part of the response to injury or trauma. Inflammation has become the subject of intense biomedical research which has documented a relationship between chronic inflammation and virtually all chronic diseases, including all of the diseases of aging. Inflammation produces heat that can be measured with infrared medical imaging. Studies using this approach revealed rapid reductions in inflammation at the same time as pain was reduced.

Grounding, inflammation and

stress Grounding the body allows antioxidant electrons from the earth to enter the body, rather like reinforcements for the immune system, which neutralise positively charged free radicals in sites of inflammation. Corresponding changes in blood chemistry and white blood cell counts associated with inflammation have also been documented by researchers. Moreover, changes in rhythms of the stress hormone, cortisol, and in melatonin have been scientifically documented. Rapid stress reduction has been confirmed with various measures. They show rapid shifts in the autonomic nervous system from sympathetic to parasympathetic dominance and normalization of muscle tension, completing the cascade of effects of grounding the body on inflammation, pain, sleep, and the debilitating consequences of stress and lack of proper sleep: Finally, we have documented the effects of Earthing on blood viscosity. Cardiovascular disease is the number one cause of death worldwide and all cardiovascular diseases have been correlated with elevated blood viscosity.

Try grounding for yourself One of the best ways to discover more about grounding is to watch the film The Earthing Movie, check out videos of the technique on YouTube, buy a book or do some online research. To experience Earthing for yourself, try walking barefoot on grass or rock.

JIM OSCHMAN is a professor at Energy Medicine University (www. energymedicineuniversity.org/) and President of Nature’s Own Research Association in New Hampshire (www. energyresearch.us). Indoor Earthing products are available from www.earthing. com or there are several UK suppliers. The scientific studies can be found at www. earthinginstitute.net. The author thanks Martin Zucker for helpful comments on the manuscript.

To x i c t o i l e t r i e s

ALUMINIUM Aluminium chloride and aluminium chlorohydrate are used in antiperspirants and work by blocking sweat glands. At high concentration aluminium is toxic to humans, while low concentrations may be linked to Alzheimer’s. There is some laboratorybased evidence aluminium salts may increase risk of breast cancer and possibly its spread in the body. BISPHENOL A (BPA) Bisphenol A is widespread, used in plastic food packaging and in tin linings, where it can leach into food contents. There are recommended limits of exposure to BPA, but it is not generally listed as an ingredient as it’s used in the manufacture of certain

TOXIC

plastics. BPA is linked to an increased breast cancer risk, as well as heart and fertility problems.

toiletries?

Eve Carnall, Co-founder of The Green Woman, explains why synthetic chemicals in our toiletries may be endangering our health…

SODIUM LAURYL SULPHATE (SLS) Sodium lauryl sulphate is a detergent which can cause skin and eye irritation.

the effects may be harmful, particularly in combination with chemicals from other products.

of synthetic ingredients used in

If you’re going to use something once in a while,

cosmetics. They are frequently

don’t worry too much about it, but if you’re

much cheaper than the natural

going to use it every day, it really matters. They

alternatives, so appeal to manufacturers, yet,

affect not only our health, but also disrupt the

with repeated use, they may represent a danger

environment and ecosystems.

to health.

It can take years or decades for the harmful

Directive. They may still be in products made outside the EU. Additionally, there are a host of synthetic chemicals used in the UK which are now believed to have potentially harmful effects.

consumers on what to look out for because of charities like Breast Cancer UK, who explore the link between harmful chemicals and breast cancer.

Chemicals to look out for PARABENS

cosmetics products in a day. In small amounts

making it very difficult to demonstrate they

for a short time, the synthetic chemicals found

are problematic. Synthetic ingredients which

in these products, present little harm and so

were thought safe in the past, such as lead,

they pass toxicity tests. However when you use

phthalate solvents and some synthetic nitro-

a product everyday for decades, which contains

musks have since been found to be harmful

ingredients which affect your hormone system,

and are now banned under the EU Cosmetics

moisturisers.

effects of synthetic chemicals to develop,

MICROBEADS The UK government was persuaded to ban microbeads in 2018 and the US government has also done so. Unfortunately, vast quantities of micro plastics had already entered our bodies and our oceans. Microbeads are still widely available in products produced outside of the US and UK.

SYNTHETIC MUSKS AND ARTIFICIAL FRAGRANCE

Parabens (e.g. ethyl-, or propylparaben) are synthetically produced preservatives, which disrupt the endocrine system, particularly oestrogen and may have possible links with breast cancer. Parabens are easily absorbed through the skin, or ingested and are widely used in cosmetics including makeup and

Many of us use around a dozen different

Palm oil comes from the Oil Palm, but plantations can mean land is deforested to grow it, killing wildlife and reducing biodiversity as well as displacing the indigenous people who live there. This has happened in Papua New Guinea and Columbia. Some brands are now switching to responsibly sourced Palm oil, check the packaging before you buy.

Triclosan is an endocrine disrupting chemical used as a preservative. It’s often found in toothpaste, soaps and sometimes in antiperspirants.

more information is becoming available to

has been a revolution in the use

PALM OIL

TRICLOSAN

Reading ingredients labelling is vital. Fortunately,

VER the last fifty years there

and fairtrade products, you help support better protection for yourself, the communities who grow them and the planet.

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Synthetic musks are endocrine disruptors. They include galaxolide (HHBC), tonalide (AHTN) and musk ketone; another artificial fragrance that is an endocrine disruptor is diethyl phthalate. There are many other synthetic chemicals in cosmetics which may disrupt your hormones and hold potential risks, including benzophenones, cyclosiloxanes and, ethanolamines. One way to reduce your risk is to cut them out altogether and switch to more natural products.

Using natural ingredients Natural ingredients work more in harmony with your body and the ecosystem. They are biodegradable and our bodies are better able to process them. They are also less likely to produce toxic chemicals when they are made and can be more easily broken down by natural processes during disposal. Although using natural ingredients is preferable, it isn’t the end of the story. Companies may use toxic chemicals to grow plants containing those ingredients or exploit people to get them cheaply. By choosing organic

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What can you do? Be proactive, look at the ingredients on the products you buy, and understand what they mean. Look for organic, plastic free, fairtrade brands and companies that put ethics at the heart of their choices. Take a precautionary approach to your use of cosmetics. Try cutting back on the cosmetics you use, and use them less often. Look for ‘fragrance free’ alternatives where you can. Look at what you’re using most often and find natural alternatives. You might consider starting with your deodorant, moisturiser, soap, toothpaste and makeup. Search online for ‘natural’ or ‘organic’ cosmetics or consider making your own. Choose products in reusable or biodegradable packaging. Until the 1970s, reusable packaging was the norm, with companies taking back their containers and refilling them. Zero waste refill shops are opening up all over the UK, they are a great place to start. The best way to think of the packaging is the adage Refuse, Reduce, Reuse, Recycle. Products made by companies within the EU are covered by the EU Cosmetic Safety regulations; whilst this doesn’t yet exclude all potentially harmful chemicals it does offer greater protection compared to other countries and markets.

Breast Cancer UK is a UK based cancer charity that focuses on prevention and funds research into how harmful chemicals may increase breast cancer risk. They have information on harmful chemicals that can be found in cosmetics as well as advice

IT CAN TAKE YEARS OR DECADES FOR THE HARMFUL EFFECTS OF SYNTHETIC CHEMICALS TO DEVELOP PACKAGING Petroleum-based plastics make up the majority of all marine litter. The majority are micro plastics. Most cosmetic packaging uses some form of plastic, but there is no plastic recycling facility in the UK. Most of our plastic waste is cargo shipped to China or sent to landfill.

on how to ‘Ditch the junk’ and reduce your exposure. www.breastcanceruk.org.uk

Eve Carnall is co-founder of natural toiletries company The Green Woman which makes Fit Pit natural deodorant and Green Cream moisturiser - 100% organic natural, plastic free alternatives. Eve has a BSc in Chemistry and MSc in Environmental Decision Making. www. thegreenwoman.co.uk

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ADVANCES Advances

ADVANCES:

THE LATEST FINDINGS FROM HEALTH RESEARCHERS ROUND THE WORLD…

Tea may improve brain health A recent study led by researchers from the National University of Singapore suggests that regular tea drinkers have better organised brain regions and hence healthy cognitive function, compared to non-tea drinkers. The study was based on MRI scans and associated data from 36 older adults. Past studies have demonstrated that tea intake is beneficial to human health, and the positive effects include mood improvement and cardiovascular disease prevention. One 2017 study showed that daily consumption of tea can reduce the risk of cognitive decline in older persons by half. The research team found that individuals who consumed either green tea, oolong tea, or black tea at least four times a week for about 25 years had brain regions that were interconnected in a more efficient way. Ref: 10.18632/aging.102023

Acupuncture and herbal medicine outperforms drug for Sjögren syndrome A Chinese study has reported that acupuncture combined with herbal medicine outperformed the immunomodulatory drug hydroxychloroquine for the treatment of Sjögren syndrome. In Sjögren syndrome, the immune system attacks the lacrimal and salivary glands, causing impaired production of tears and saliva. A Traditional Chinese Medicine group received acupuncture and the herbal formula Jie Du Tong Luo Sheng Jin Tang, which is a toxin resolving channel freeing liquid

engendering decoction. A drug group received hydroxychloroquine tablets. The researchers reported that the acupuncture plus herbs group achieved an 83.33% total treatment effective rate, compared with a 60% total effective rate for the drug treatment. Ref: Tianjin Journal of Traditional Chinese Medicine, 2017, 34(01):26-31.

after six weeks. There were no differences among the groups in terms of sleep quality or disability. The researchers noted that the study highlighted the benefits of a non-pharmacological treatment option that patients could perform easily on their own and see positive results. Ref: 10.1093/pm/ pnz138

C. difficile is evolving into two separate species UK Scientists have discovered

Advances

Vaping deaths rise in USA UK vapers and e-cigarette users are being warned that at least 11 deaths in the USA have been caused by the use of the products. All the deaths have occurred since April 2019 and are a result of a rare

gut-infecting

Trials show that the cure for lower back pain could, quite literally, be in our own hands. 67 volunteers with chronic low back pain were randomly assigned to one of three treatment groups, receiving either relaxing acupressure, stimulating acupressure or the usual treatment protocol. Participants in the acupressure groups were trained to administer acupressure on certain points of the body, and spent between 27 and 30 minutes daily, over the course of six weeks, performing the technique. Participants in the usual care group were asked to continue whatever treatments they were currently receiving from their care providers to manage their back pain and fatigue. Compared to the usual care group, the researchers found that people who performed stimulating acupressure experienced pain and fatigue improvement and those that performed relaxing acupressure felt their pain had improved

difficile, which

bacterium Clostridium causes severe diarrhoea, is evolving into two separate species. The research team has reported that genetic changes in the newly-emerging species that allow it to thrive on the Western sugar-rich diet, evade common hospital disinfectants and spread easily. They estimated this emerging species started to appear thousands of years ago and accounts for over two thirds of healthcare C. difficile infections. C. difficile bacteria are recognised as the leading cause of antibiotic-associated diarrhoea worldwide. While someone is healthy and not taking antibiotics, other strains of gut flora keep the C. difficile under control. However, antibiotics wipe out the normal gut bacteria, leaving the patient vulnerable to C. difficile infection in the gut. This is then difficult to treat and can cause bowel inflammation and severe diarrhoea. C. difficile forms resistant spores that allow it to remain on surfaces and to spread easily, making infection a problem in a healthcare setting. Ref: 10.1038/s41588-019-0478-8

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been bullied. Ref: 10.1016/j.jaac.2018.10.018

New pain organ discovered in the skin

Vegetable rich diet lowers MS fatigue levels by raising good cholesterol Higher levels of blood

form of pneumonia. The US Government’s Centers

Researchers

high-density

for Disease Control is currently investigating 530

at Karolinska

lipoprotein,

further cases of severe lung illness related to vaping.

Institutet in

commonly

Sweden have

referred to as

e-cigarettes is causing the health problems, but that

published a paper

good cholesterol,

the illness has occurred in people using nicotine-

in the journal

may improve

based e-cigarettes and THC e-cigarettes. Worryingly,

Science detailing

fatigue in

the CDC’s preliminary analysis of the cases shows

their discovery of a

multiple sclerosis patients, according to a new

that, while the majority of those who died were over

new sensory organ

study from the University at Buffalo.

40, 82% of those with severe lung illnesses are

that is able to detect painful mechanical damage,

under 34. 72% of the victims are male. Victims

such as pricks and impacts.

The agency said that it still does not know what in

The study followed 18 progressive multiple sclerosis patients over the course of a year who

experience a worsening cough, shortness of breath,

The newly discovered organ is comprised of

were placed on the Wahls diet, which is high in

fatigue, chest pain, nausea, vomiting and diarrhoea.

glia cells with multiple long protrusions and which

fruits and vegetables and includes meat, plant

collectively go to make up a mesh-like organ

protein, fish oil and B vitamins. Gluten, dairy and

the vape liquid can cause inflammation in cells in the

within the skin. This organ is sensitive to painful

eggs are excluded.

arteries, veins and heart, as well as DNA mutations,

mechanical damage such as pricks and pressure.

Studies have suggested that flavourings used in

Activation of the organ results in electrical

which may lead to cancer.

that the

Self-administered acupressure eases lower back pain

attempts, compared to respondents who had not

Being bullied trebles the risk of a suicide attempt amongst young adolescents A new study in the Journal of

Participants also engaged in a home-based exercise program that included stretches and

impulses in the nervous system that result in reflex

strength training, NMES to stimulate muscle

reactions and an experience of pain. The cells that

contraction and movement, and meditation and

make up the organ are highly sensitive to mechanical

self-massages for stress reduction. However,

stimuli, which explain how they can participate

adherence to the diet was the main factor

in the detection of painful pinpricks and pressure.

associated with reductions in fatigue. Ref:

In experiments, the researchers also blocked the

10.1371/journal.pone.0218075

organ and saw a resultant decreased ability to feel

the American

mechanical pain. Ref: 10.1126/science.aax6452

Academy of Child and Adolescent Psychiatry (JAACAP), suggests that being bullied may increase the risk of suicide attempts among young adolescents by approximately three times worldwide. Globally, around 67,000 adolescents kill themselves each year. A Spanish research team examined WHO data from 48 countries and found that more than 30% of adolescents surveyed had experienced bullying in the past 30 days. Adolescents who were bullied were approximately three times more likely to report having attempted suicide than those who were not bullied regardless of region. The greater number of days adolescents reported being bullied, the more likely they were to report a suicide attempt. Being bullied on more than 20 days in the past 30 was associated with a 5.51 times increased likelihood of reporting suicide

HOLISTIC HEALTH 2019 |

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Personal: Bioresonance

Eventually, I started to research again and

oscillations are altered, so the biological function

barium meals. Every system in the body can be

during that process I discovered the concept of

is altered, potentially leading to illness or

evaluated in one session.

Bio-resonance. Bio-resonance Health Scans are

wellbeing issues.

based on the idea that unhealthy cells or organs

Kevin Davies provides a personal insight into how a bioresonance scanner helped him recover his health…

series of three dimensional models of organs,

such as viruses, fungi and bacteria and evaluate

damage. Bio-resonance scans, combined with a

tissues and cells. These are then marked up

predisposition to certain diseases. They can also

treatment protocol designed to correct frequency

with the scan results using six evaluation

suggest beneficial treatments such as drugs,

oscillation imbalances, including needle-free

criteria, to assess their health and any issues.

homeopathic preparations, oriental medicinal or

THE BRAIN RECEIVES A CONSTANT FLOW OF INFORMATION ABOUT THE STATE AND STATUS OF OUR BODIES.

several efficacy studies have been carried out by the famous Fraunhofer Institute in Dresden, using cell cultures. Around the same time a doctor named his practice and his son-in-law, an engineer called Erich Rasche, invented another prototype scanner. At first, they named it after themselves,

used nowadays has moved on a lot. Proponents

appreciate good health until I

computing, I knew there

of Bio-resonance believe that detection of

lost it. During a violent mugging,

must be some other way

these waves can be used to find disease, while

my assailant knocked me to the

to help me get back to

ground. My head was smashed

my previous condition,

changing these waves back to their normal

my right arm and hand. It took me twelve years

was feeling desperate and

to recover my health. It was a long voyage of

wondered if I would ever

discovery, with plenty of setbacks along the way.

recover, I felt it was important

I knew I wanted to avoid surgery and drugs and I wasn’t fully capable of undertaking painful

frequency will treat disease. The brain receives a constant flow of information about the state and status of our bodies. A bio-resonance scanner uses specially tuned sensors, conveniently located in

to approach this with an open mind. I lost my focus on my own recovery when

exercises. By this point, my doctors had said

several members of my family developed cancer.

there was nothing more that could be done for

My elder and younger brothers and my younger

me, but I wasn’t ready to give up on the idea of

sister all suffered the ravages of this disease. I

coming back to being well.

felt like I had been knocked down again and lost

As someone whose career had been in

the impetus that drove me towards recovery.

headphone covers and software to gather and decode this frequency data. Some scanners have a database of more than 120,000 different frequencies, each relating to a different cell or organ. Each of us has the same frequencies within our bodies. When we are ill, injured, or have a health problem, nutritional deficit, stress or emotional imbalance, the frequency

holistichealthmag.com | HOLISTIC HEALTH 2019

Austria, the Netherlands and increasingly in

resonance machines back in 1976. Since then,

electronics and

some research. Although I

resonance scanning.

settings in many other countries, including

over 300 patents, created one of the first bio-

IKE many people, I didn’t really

I gradually began to lose movement and use of

changes. Pets can also benefit from bio-

Paul Schmidt, a German engineer who held

Franz Morell, who also used homeopathy in

HOLISTIC HEALTH 2019 |

holistichealthmag.com

herbal preparations, supplements or nutritional

clinics, medical facilities and alternative health

Bio-resonance scanning originate in Germany.

measured skin resistance, but the technology

so I started to undertake

Although Bio-resonance scanning is relatively niche in the UK, it is widely used in

Most of the technology and concepts involved in

calling it MORA-Therapie. The initial machines

open on the kerb. The damage to my brain meant

Bio-resonance scanners have been used to identify allergies, detect and suppress pathogens

emit altered electro-magnetic waves due to DNA

acupuncture and changing my diet.

WHAT IS BIO-RESONANCE?

The scan data is displayed on screen as a

BIO-RESONANCE SCANNERS HAVE BEEN USED TO IDENTIFY ALLERGIES, DETECT AND SUPPRESS PATHOGENS SUCH AS VIRUSES, FUNGI AND BACTERIA AND EVALUATE PREDISPOSITION TO CERTAIN DISEASES.

China. In Germany, more than 5500 doctors and naturopaths regularly use bio-resonance

As I began to recover my health and the

scanning as part of their diagnostic procedures.

functionality of my arm and hand, I decided to

The adoption of Bio-resonance scanning in

dedicate my life to bringing this technology to

China is not surprising as the concept of bio-

a wider audience. I wanted to help people less

resonance is similar to the traditional organ/

well off than me. After figuring out how to use

system balance and energy flow approach

these systems effectively, I documented it. I now

of TCM, rather than the Western allopathic

programme and automating the steps involved

pharmaceutical focus. In the UK, bio-resonance

in using a bio-resonance scanner and creating

scanners are not classified as medical

reports to make these amazing systems easier

devices, so no claims can be made about their

to use.

effectiveness. As such, their use and the reports

I see it as my vocation to bring this technology

generated cannot be regarded as a substitute for

to more people in the UK, so I set up a business

medical consultation or treatment, nor as a cure

selling the most technologically advanced

for disease.

products, as well as providing training and

Studies have found that market leading bio-

support to therapists and others who provide

resonance scanners can be more accurate than

scans to their clients. We also provide scans

tomography, magnetic resonance scans and

directly in Poole in Dorset.

ultrasound at an early diagnosis stage. They also offer the benefit of being very safe and user friendly. There’s no internal probing, no need

Find out more about Kevin and his

to lie still for long periods, no radiation and no

business at www.biohealthtech.co.uk.

need to take unpleasant substances such as

Further information

RESOURCES Where to look for extra help... In the first instance, it makes sense to consult your GP, nurse or pharmacist about health issues, or look for further information on reputable health websites such as www.nhs.uk, www.bupa.co.uk or www. wedmd.boots.com. There are also an increasing

MY HOLISTIC LIFE Cancer

Obesity and weight loss

Cancerresearch.org.uk and Macmillan.org.uk

Your GP is a good starting point and will discuss

offer a repository of accurate information, research

options and put you in touch with local help,

news, services and support. Many individual

possibly including access to a nutritionist and

forms of cancer have specialised charities offering

exercise facilities. www.bda.uk.com has a list of registered

offer holistic support services, counselling and

dieticians, or do a local search for a nutritional

information about living well with cancer. There

therapist.

entire medical history.

Finding a therapist As well as simply searching for a local therapist of the type you want in your local area, check listings of qualified practitioners at leading membership associations. Many disciplines come under several

throughout the UK.

www.cnhc.org.uk (multiple disciplines) www.fht.org.uk (multiple disciplines) www.complementaryhealthprofessionals.co.uk (multiple disciplines) www.the-anp.co.uk (naturopathy) www.acupuncture.org.uk www.bowen-technique.co.uk www.nimh.org.uk (medical herbalists) www.aromatherapycouncil.co.uk www.aor.co.uk (Association of Reflexologists) www.nammt.co.uk (Massage and Manipulative Therapists) https://ifparoma.org (International Federation of Professional Aromatherapists) www.associationnaturalmedicine.co.uk www.bcma.co.uk (British Complementary Medicine Association) www.the-cma.org.uk (Complementary Medicine Association) www.crainiosacral.co.uk www.upledger.co.uk (Craniosacral Therapy) www.aor.org.uk for reflexologists in your area www.gcmt.org.uk (General Council for Massage Therapy) www.nutritionist-resource.org.uk www.bda.uk.com/ (Dieticians) https://apa.uk.com/ (Ayurvedic Professionals Association) www.reikifed.co.uk or www.reikiassociation.net Many colleges and training schools offer reduced priced consultations at their clinics where you will be seen by supervised student.

They say laughter is the best medicine. Lotte Mikkelsen shares how laughter yoga helped her cope with MS and created a new career…

www.weightwatchers.com offers an online weight loss course with support groups, or search for a local class. You’ll also find supportive

Diabetes and Metabolic Syndrome Diabetes.org.uk and the NHS in England’s website England.nhs.uk/diabetes/diabetesprevention are excellent places to start. Intermittent fasting and an 800 kcal per day diet have been shown to reduce or even reverse type 2 diabetes and metabolic syndrome symptoms.

different membership organisations, so this listing is not comprehensive.

Mikkelsen

are many local charities offering similar services

number of GPs offering private online consultations, but remember that they will not have access to your

Lotte

information, so are also worth researching. Pennybrohn.org.uk and Maggiescentres.org

Self –esteem and self confidence There are many helpful books on this topic, or look for a local NLP or CBT therapist who can help, particularly through role play. A clinical hypnotist or psychotherapist could help find the reasons behind a lack of self-esteem.

online communities in forums such as www. moneysavingexpert.com, Facebook or Reddit.

Baby and child first aid Search for classes locally. These are sometimes hosted by the NCT or run by the Red Cross.

Anxiety The UK charity AnxietyUK.org.uk is a good place to discover more. Mind.org and the braincharity. org.uk also carry useful information and pointers.

Earthing Start at earthing.com, energy-medicine.org or

Biohacking Follow @timbiohacker on Instagram or try livingto200.com. Read Dave Asprey’s Head Strong, which is available via Amazon.

look for earthing books at Amazon.

Health research www.sciencedaily.com publishes unbiased reports on the latest research studies

Arthritis Your GP should be your first point of contact. The charities arthritiscare.org.uk, versusarthritis. org, arthritisaction.org.uk all provide specialist support and advice. The US site arthritis.org is useful for an overview and research information.

My Holistic Life

AUGHTER Yoga is about finding the spark of joy and playfulness inside. As adults we often have to focus on serious matters and commitments, however, when you practice Laughter Yoga you become more adaptable and less judgmental. In addition your health and wellbeing is boosted tremendously. Shortly after I was diagnosed with MS in 2008 I started The Telephone Laughter Club in a bid to combat the effects of MS relapses. By lowering the stress in my life, I boosted my health and I knew laughter could be a tool for me to achieve this. We laugh Monday to Friday from 7am to 7:10am to kick off the day in a great way. When you laugh you release endorphins along with a cocktail of other great and motivating chemicals, which means you start your day in a really positive frame of mind. I discovered Laughter Yoga when a friend in Copenhagen organised the

Health news www.holistichealthmag.com

first celebration of World Laughter Day outside India back in 2000. Suddenly I was sharing laughter with almost 10,000 other people. It was an immensely powerful and uplifting experience. I knew this was something I wanted to share with the world. In 2001 I moved to the UK and started laughter yoga locally, working with companies and then I started my Laughter Yoga business full-time nine years ago. Laughter brings about connection – to yourself and to others. Allowing yourself to let go and enjoy real belly laughter and guffawing all the way to your toes is a fantastic way to raise your confidence and improve your self-esteem. Through laughter, we make friendships that are accepting and caring, when we laugh together and not at each other. When society is filled with isolation and exclusion, Laughter Yoga and Laughter Clubs provide a beneficial platform for people to connect with their community. One in three of

us lives alone, so many miss the joy and benefits of shared laughter. Laughter boosts the immune system because it lowers stress and thus levels of stress hormones. Laughter releases endorphins, and many studies show this suppresses cortisol. It brings fresh air into your body and to your brain, which makes you feel refreshed and motivated. When we don’t get enough fresh oxygen to our brain we can feel tired, lethargic, and less energised so practicing Laughter Yoga is a great remedy for recreating alertness and productivity. I find it a great coping mechanism for my Multiple Sclerosis. With regular practice, the mind is rewired and old conditioning is changed into a can-do attitude where resourcefulness and resilience are key elements. Laughter Yoga is a great mindful practice as it brings you into the moment. You cannot laugh in the past or in the future, and while you laugh you cannot think negative thoughts. From 2001 to 2006 I also trained as a Reflexologist, Crystal Healer, and Reiki Master Teacher as well as several other healing modalities. Although I don’t practice these, they are part of my wellbeing ethos and my home is full of crystals, real plants, smudge - and plenty of laughter. My daily routine involves yoga breathing exercises, laughter alone exercises, talking gibberish and telephone laughter sessions.

High blood pressure If you are interested in finding out

BloodpressureUK.org has a helpful and informative website, with great advice. BHF. org.uk, the British Heart Foundation, also carries comprehensive information, since many people with high blood pressure develop cardiovascular problems.

more about Laughter Yoga or training as a Laughter Yoga teacher, you can visit www.unitedmind.co.uk or www. lottemikkelsen.com.

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