Holistic Therapist Magazine - Issue 48 Autumn2024 by holistichealthmag

FOR PROFESSIONAL COMPLEMENTARY AND ALTERNATIVE PRACTITIONERS

AUTUMN 2024 ISSUE 48 £6.00

Health Special

SLEEP

Soothe your Summer Skin A LOOK AT MISTLETOE THERAPY

Sophrology

Benefits of being Niche GROWING POPULARITY

OF CAM

Good Christmas

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The Federation of Holistic Therapists is the UK’s largest professional body for complementary, beauty and sports therapists. We have helped and insured thousands of therapists, just like you, for over 60 years.

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CONTENTS

Managing Director Julie Mallam julie@holistictherapistmagazine.com Editor-in-Chief Nicole McLaren nicole@holistictherapistmagazine.com Art Director Richard Hejsak Sales Director Billy Flanagan Social Media & Digital Marketing Manager Sarah Jones Sales Team +44 1244 94 1114 sales@holistictherapistmagazine.com

Contents BUSINESS 7 Editor’s Letter 10 Business News 12 The State of CAM HTM reports on the latest trends in Complementary and Alternative Medicine 16 Benefits of Being Niche Should you generalise or specialise? 19 Sophrology Discover this gentle wellbeing practice 20 Business Special: AI Tamara Lerner demystifies artificial intelligence 24 PR for Niche Modalities Hazell Lavelle explains how to build trust and visibility for your niche practice 26 Journeys

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instagram.com/holistictmag Holistic Therapist Magazine is published quarterly (four times per annum) by Media Edge London Ltd. No part of Holistic Therapist 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 production, images may be subject to a 15% variation. © Copyright belongs to Media Edge London Ltd. All rights reserved.

HEALTH 30 Health Special: Sleep Dr Marina Buksov talks about the crucial role of sleep 34 20 Tips to Improve Your Sleep Evidence-based tips to better sleep 37 HTM Reviews Pulse of Potential’s Sleep Journal A CBT informed guided journal to improve sleep 38 A Parent’s Guide to Childhood Cancer Dr Dagmara Beine describes how holistic therapies can be integrated with conventional oncology

62 40 Mistletoe Therapy A look at the evidence for this cancer adjunct treatment 42 Recipes: The Positive Kitchen Budget-friendly macro-balanced food 48 Research Roundup The latest scientific research of interest to therapists 51 Post Summer Skin Care Soothe and nourish your stressed summer skin 52 The Good Christmas Gift Guide Our recommendations for good gifts this Christmas 62 Gratitude The benefits of daily practice 64 Autumn Bookshelf HTM’s recommended reading for the autumn months 65 NATRUE Natural Cosmetics Week November 23 – 29 celebrates healthier, more sustainable products 66 Good News and Wellbeing We shine a light on all that is good, kind and positive in our world

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EDITOR’S LETTER

Welcome

Autumn ‘24

I am delighted to be writing to you all in my first letter as Editor-in-Chief of Holistic Therapist Magazine.

T is an exciting time to be working in holistic health. The complementary and alternative medicine (CAM) industry continues to grow in popularity as more and more people are turning to holistic therapies for their healthcare. Over 50 per cent of the UK population are now expected to seek CAM services during their lifetime and industry revenue is forecasted to rise at a rate of 3.6% over the next 5 years to reach a staggering £5.9 billion. There is a lot for us to feel optimistic about. The challenge for our industry then is not so much in how we are viewed by our clients but in how well we market and position our businesses, whether we run efficient and efficacious services and how we are seen by our medical peers. Most of us enter healing professions because we want to help other people, not because we are business minded individuals. Building business

Julie Mallam Managing Director

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Billy Flanagan Sales Director

acumen alongside clinical knowledge will be vital to a therapist’s success. Whilst our industry will need to further invest in methodologically sound efficacy research in the coming years to strengthen the role of holistic therapies within the broader healthcare system. As the industry is moving in a positive direction, so is the magazine. Last year the magazine had a change of ownership with Julie Mallam bringing positive energy and motivation into the team, and from this Autumn 2024 edition we also have myself as the new Editor. The entire team at Holistic Therapist Magazine would like to give Alison a warm-hearted thank you for her many years as Editor and we wish her the best of luck in her new endeavours. Looking ahead, more exciting changes for the magazine are on the horizon so keep your eye out over this next year as we bring these industry leading changes to life. Originally training in osteopathy and medical sciences before moving into behavioural sciences and integrative health, I am happy to be joining the team at Holistic Therapist Magazine. Under my guidance as Editor, you will see a strong emphasis on support for you, the therapist, for your business and for our industry; a more developed health section to the magazine; and an evidence-based lens on all our published content. We all know the importance of holistic therapies in the lives of our clients. We see first-hand the positive impact we can have. Here at Holistic Therapist Magazine, we stand beside you to position our therapies as trusted, reliable and effective approaches to improving health and well-being. Creating healthier societies by supporting therapists. We care for you, your clients and your business. n

Best,

Nicole MSc, GAICD Editor-in-Chief

Nicole McLaren Editor-in-Chief

Richard Hejsak Art Director

Sarah Jones Social Media & Digital Marketing Manager

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BUSINESS

News & Events

Openers All that’s new and interesting in the world of holistic therapy… TRADITIONAL CHINESE MEDICINE HOSPITAL TO OPEN IN HONG KONG

TOXIC METALS FOUND IN TAMPONS Tampons are the product of choice for many women to manage their monthly menstrual bleeding. Yet a recent study has raised alarm by finding the presence of toxic metals (including arsenic, barium, cadmium, cobalt, copper, mercury, nickel and lead) in common brand tampons available for sale in the US, EU and UK. Organic tampons were not exempt. Higher arsenic levels were measured in organic tampons than non-organic tampons. The metals are introduced to the tampons during the agricultural and manufacturing processes, via both intentional and unintentional pathways. The brand names examined were not published by the study but all tampons sampled were found to have varying levels of metals. The study suggests that, due to the highly absorptive epithelial tissue of the vagina, tampons could be a potential source of

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metal exposure. Toxic metals have been linked to a range of health conditions, including increased risk of cancer, diabetes, infertility, dementia, kidney damage, liver damage, brain damage, impaired fetal development, and more. No study has yet evaluated whether these metals can cross from the tampons through the vaginal wall and into the systemic circulation. If this does occur, then the exposure to metals over a lifetime of regular tampon use could be significant. For now, the public health advice is that no risk has [yet] been established and women do not need to change their female hygiene product shopping habits. You may choose to purchase products that don’t contain plastic, fragrances or colourants, or consider alternatives to tampons such as pads, period underwear or menstrual cups. Ref: doi.org/10.1016/j.envint.2024.108849

The first Traditional Chinese Medicine (TCM) hospital is to open in Hong Kong in 2025. The 400 bed hospital will provide Traditional Chinese Medicine services and integrated Chinese-Western medicine services. Traditional Chinese Medicine hospitals have been operating throughout China since the 1950’s but to date only Western allopathic medicine has been used as the system of health care within hospital services in the former British colony. The hospital will be operated by Hong Kong Baptist University in collaboration with mainland China

ALUXURY RELEASES 100% PURE ESSENTIAL OILS Uk brand Aluxury expands its home fragrance collection to include newly released

and German hospitals. Those involved hope that the hospital will be a showcase for the integration of western and traditional medical care.

100% pure essential oils. 18 oils have been released, including Sandalwood, Vanilla Oil, Bergamot, Lavender and Jasmine. Aluxury’s products are made in the UK from ethically sourced natural ingredients. All products are eco-friendly, vegan-friendly and cruelty free.

£1.6 MILLION INVESTMENT FOR LIGHT CENTRE

locations currently operating.

Light Centre has received a £1.6 million boost from Middleton Enterprises investment office to open 10 new holistic well-being centres across London. These will be in addition to the 4 London

For the therapist, you can find

For the customer, Light Centre offers a variety of exercise classes, therapies, workshops and events. therapy room hire, professional development and business resource support. The locations of the new 10 new centres are yet to be announced.

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News & Events

NEUROMODULATION TREATMENT FOR TINNITUS

That debilitating ringing or buzzing sound in your ears may just have a new treatment method with the release of a non-invasive machine called the Lenire device. Tinnitus is the ‘awareness of sound in the head or ears where there is no corresponding external sound’. It is often the result of hearing loss, with the brain creating a new sound pathway to compensate for the loss of sound. Around 1 in 7 UK adults, over 7 million people, experience tinnitus. The incidence of tinnitus increases with age. Sufferers have often been told that there is no treatment and that they will need to learn to live with the condition. With the Lenire device, sound

and (tongue) sensory stimulation are applied simultaneously activating both the auditory and somatosensory pathways in the brain. This provides an alternative input to the brain from the tinnitus sound pathway. Regular use of the device over a 12-week period teaches the brain to become less sensitive to the tinnitus sounds through a process of positive neuroplasticity. Bimodal neuromodulation (the use of 2 sensory inputs) has been found to be more effective in treating tinnitus than sound stimulation alone. Early clinical trials suggest that 91% of participants experienced a noticeable reduction in their tinnitus (Tinnitus Handicap Inventory). Neuromodulation, the alteration of nerve activity through targeted delivery of a stimulus, is a growing treatment modality. Currently it is being used to treat nervous system conditions such as chronic pain, headaches, spasticity, epilepsy, incontinence and motor disorders such as Parkinson’s disease. Its use for other conditions is under investigation.

KEY HEALTH TAKEAWAYS FROM THE KING’S SPEECH government and delivered by the monarch during the State Opening of Parliament. Here are the key health takeaways from The King’s Speech, delivered on 17 July 2024. n

The King’s Speech sets a government’s legislative priorities ahead of a new parliamentary session. It is written by the

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Health prevention measures: raising the age for cigarette sales with the intention to phase out smoking altogether, limiting the sale of vapes,

at the centre of their education and social care with free breakfasts, special needs and disabilities inclusion, and young people’s mental health.

restrictions on junk food advertising and the sale of energy drinks to children. n

Mental health measures: Mental Health Act 1983 reform to reduce discrimination, improve patient autonomy, include more community support and reduce detentions. A focus on the mental health of young people, with 100 per cent mental health support coverage in schools and the development of a network of mental health hubs (Young Futures Hubs). Children’s Wellbeing bill; to put the wellbeing of children

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A commitment to reducing NHS waiting times.

Legislation to ban conversion practices.

Legislation to protect the NHS, and other public services, from cyber-attack disruption.

A commitment that the NHS remains ‘a service for all, providing care on the basis of need’.

UK OSTEOPATH REMOVED FROM REGISTER OF OSTEOPATHS BY THE GENERAL OSTEOPATHIC COUNCIL (GOSC)

Worcester osteopath Michelle Davies has been removed from the register of Osteopaths by the General Osteopathic Council. The reasons stated were being found guilty of unacceptable professional conduct and her criminal conviction for unlawfully describing herself as an osteopath while she was temporarily suspended from the Register (whilst the assessment of her fitness to practice case was concluded). The term Osteopath is a protected title under section 32(1) of the Osteopaths Act 1993.

It is a criminal offense for any person within the UK to describe themselves as an Osteopath if they are not registered with the General Osteopathic Council (GOsC). All Osteopaths registered in the UK can be found at www.osteopathy.org.uk/ register-search The GOsC’s Professional Conduct Committee determined that the Osteopath’s removal from the General Osteopathic Council register was necessary in order to uphold the professional standards of osteopathy and maintain public confidence in the osteopathic profession. Michelle Davies was reported by the Worcester News as saying that “the criminal conviction, similar to a driving offence, was spent within months of the conviction and that due process was not followed by the GOSC nor the court”. She intends to continue to practice in London under the professional title of Global Health & Wellbeing Consultant and Healing Facilitator.

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BUSINESS

CAM Trend Report

THE STATE OF COMPLEMENTARY AND ALTERNATIVE MEDICINE MARKET TRENDS REPORT We take a look at the current and forecasted trends in CAM and holistic therapies

T is an exciting time to be working in holistic health. The complementary and alternative medicine (CAM) industry is growing in popularity as more and more people are turning to holistic therapies for their healthcare. This is particularly true in our post-pandemic world, where people are choosing to prioritise their physical and mental well-being over pre-covid habits, and consumers are showing a preference for natural, non-toxic products, and lessinvasive therapies.

Back to basics: Defining CAM and holistic therapies Holistic therapy is any type of therapy that focuses on the “whole” person.

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Meaning that it considers and integrates physical, mental, emotional, spiritual and social aspects of well-being. Any health professional or therapist who considers the full spectrum of well-being can be said to be practicing holistically. Complementary and alternative medicine (CAM) is a medical product or practice that falls outside of allopathic medical practice. CAM may be used alongside allopathic medicine (complementary) or instead of allopathic medicine (alternative). Some common forms of CAM include traditional medicines, body therapies, diet, herb and supplement therapies, mind and spirit therapies, energy therapies and senses-related therapies.

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CAM Trends Report

Prevalence of CAM use The UK dominates the complementary & alternative medicine industry in Europe. Over 50 per cent of the UK population are now expected to seek CAM services during their lifetime and the one-year prevalence of CAM use varies across surveys from between 16 to 50%. Herbal medicine, homeopathy, aromatherapy, acupuncture, acupressure and reflexology were reported to be the most popular CAM therapies by both a UK systematic review and a BBC telephone survey. Manual body therapies (massage, osteopathy, chiropractic) for musculoskeletal pain and CAM for nutrition, relaxation, stress and mental health are also highly sought after services.

Any health professional or therapist who considers the full spectrum of wellbeing can be said to be practicing holistically. With regards to geography, a BBC telephone survey noted that the highest usage of CAM within the UK was seen in Wales (32%), followed by South East England (23%). Whilst the lowest usage was found in West Midlands (16%) and North England (11%).

CAM market trends Pre-COVID, the CAM market was growing at a compound annual growth rate (CAGR) of around 5%. This took a reasonably sharp decline (>11%) during the pandemic years of 2019 - 2021, as many practitioners experienced firsthand. The exciting news is that as the world moves past the COVID pandemic, the CAM market is not only turning around but growing faster than before. More and more people are turning to CAM and holistic therapies as there is a broader shift within society towards natural, non-toxic and non-invasive modalities. People are wanting to learn from the life lessons of COVID, acknowledging the role our modern lifestyles play in our poor health and well-being. Looking at future market trends, in the UK, CAM industry revenue is forecasted to rise at a rate of 3.6% over the next 4 years (to 2028)

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to reach a staggering £5.9 billion. Beyond 2028, international forecasts are showing the CAM industry to grow at a rate of almost 20%, up to the year 2030. Whilst market forecasts are exactly that, only forecasts, and the exact numbers vary depending on who is making the prediction, there is an overall expectation of phenomenal growth within the industry indicating great opportunities for practitioners of holistic therapies over the coming decade.

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and acceptance of CAM and integrative medicine approaches n A growing body of research evidence validating the efficacy and safety of certain CAM services and products n Changes in healthcare funding are allowing people to explore CAM as part of a more integrated approach to healthcare

Growing use of CAM Self-reported reasons for the use of CAM services; n Perceived effectiveness of CAM n Positive inclination towards CAM n Relaxing effects of CAM n Pressure on the NHS and lengthy waiting lists n Distrust of, and dissatisfaction with, allopathic medicine n Less authoritarian, more empowering approaches, and more personal autonomy with CAM n CAM and holistic therapies to be more congruent with their own values, beliefs and philosophical orientations toward health and life

Other drivers of the increasing demand for CAM services; n Increasingly geriatric population demanding gentler, non-invasive treatments n Increasing incidence of chronic conditions including arthritis, diabetes, cancer and chronic musculoskeletal pain n People seeking alternative services to address stress-related disorders, insomnia and anxiety n People seeking alternative services due to rising healthcare costs n A shift towards preventive healthcare n A perception of CAM being safer and non-toxic n Increasing consumer awareness

Demographics: People more likely to use CAM have one or more of the following attributes; n Higher level of education n Poorer health status n A holistic orientation towards health and well-being n Health conditions of anxiety, chronic pain, headaches, digestive problems or infections n Experience of a transformational change with regards to their health or world-view n Self-identify as having a commitment to: feminism; spirituality; personal growth psychology; environmentalism. Gender, age, income or ethnicity did not predict a person’s use of CAM.

Increased demand for CAM products and services will be seen across all holistic modalities. Herbal Medicine The global herbal medicine market is booming. Currently, around 20 - 40% of the world’s population use herbal medicines and this 70-billion-pound industry is forecasted to skyrocket to an unfathomable £12 billion by 2030.

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BUSINESS

CAM Trends Report

Breaking this down into sub-markets; over the next 5 years the natural and herbal beauty products market is expected to grow by 5% annually, botanical supplements market by 6% and herbal extracts by 7%. Consumers are paying greater attention to their purchasing decisions. They are choosing to buy from brands that prioritise the use of plants and natural sources in their ingredients and that abide by eco-friendly and sustainability practices during production.

Aromatherapy The 2023 market value of Aromatherapy is 1.5 million pounds and the estimated growth for the period 2024 - 2030 is between 9 - 11% per annum. There is an increased consumer awareness in the therapeutic benefits of essential oils, and a preference for natural solutions over pharmaceutical drugs. Alongside this we are also seeing an increase in the use of aromatherapy diffusers, nebulizers and humidifiers for cold and flu symptoms, and the use of oils and diffusers for mental well-being and stress reduction. Further adding to the aromatherapy trend is the rising demand for wellness travel, particularly among millennials, in which aromatherapy products are greatly appreciated. Aromatherapy is also increasingly being integrated into household items and consumer products, such as skin

care, candles, massage oils and household cleaners. The carrier oil market alone is forecasted to grow at an annual average rate of 10% to reach a worth of 1.5 billion pounds by 2030. This market encompasses not only the sale of carrier oils (such as jojoba, almond, coconut and grapeseed) but also their production and distribution.

Traditional Chinese Medicine, Acupuncture and Acupressure Globally the Traditional Chinese Medicine, acupuncture and acupressure market is predicted to grow by £13 billion between 2023 - 2027. This trend is not only driven by the above-mentioned factors but also due to Asian governments investing in integrating Traditional Chinese Medicine into mainstream medical hospitals, clinics and services. The cupping kits market, a therapy which received significant publicity recently due to

its use by athletes during the Paris Olympics, is currently valued at £4.5 billion. Prior to the Olympics this market was predicted to have an almost 10% growth over the next 10 years. That figure will now be much larger as a result of Olympic athlete endorsements.

Homeopathy The homeopathy market is currently estimated to be worth just over £7 billion globally. Growth estimates of between 12 - 15% are predicted for 2024 to 2030. A significant reason for increasing consumer interest in homeopathy is the public opinion that homeopathy uses gentle, safe, non-toxic approaches. Growth is expected in all homeopathic application markets (dilutions, tincture, tablets, ointments) but dilutions continue to hold the largest share of the market.

Naturopathy Some of the greatest CAM market growth is expected to occur in the field of Naturopathy, with an over 25% compound annual growth rate (CAGR) predicted from 2024 to 2030 from its current £110 billion value. Online video conferencing appointments and online accessibility to purchase naturopathic products is helping to grow this modality’s popularity and reach.

Nutrition and dietary services The nutrition and dietary services market are already high value industries, with a 2023 value of £550 billion. Over the next 5 years further growth is expected, albeit at a somewhat lower rate than many of the other CAM products and services, of between 5 - 7% CAGR. It is worth noting that this sector is expected to maintain its place as the largest in the wellness economy. The increasingly geriatric population, public focus on improving immunity through diet, and the rising prevalence of obesityrelated and lifestyle-related chronic diseases

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CAM Trends Report

means that there will be an ongoing need for clinical nutrition services. Consumers are also seeking professional support as they are becoming more aware of the impact of their food choices on their overall health and well-being. Daily use of probiotics, for example, grew by 66% as public awareness and understanding of the importance of gut health improves, whilst the cannabis and CBD market is also showing rapid rise.

Mind, spirit and energy therapies The mental wellness industry showed 12.5% annual growth between 2020 - 2022 and it now sits at 139% above its 2019 pandemic value. This trend is expected to continue with a CAGR of over 12% to the year 2030. There are a number of drivers expanding these much-needed mind healing therapies into previously underserved populations beyond those already mentioned for generalised CAM growth, such as;

n Decreasing stigma around mental illness n Addressing COVID pandemicinduced stress (financial, social isolation, fear and grief of illness or loss of loved ones) n Public figures leading conversations on trauma n Greater consumer awareness of the wide range of mind health services available n A greater awareness of the importance of mental well-being and a push towards greater life balance in our post-COVID lifestyle n Consumers seeking solutions for sleep, stress, anxiety, selfimprovement and brain health n Growing acceptance of alternative mind therapies such as hypnotherapy, mindfulness, transcendental meditation, neurofeedback and psychedelicassisted treatments The energy, soul and spirituality markets are predicted to also grow, at a CAGR of around 4%.

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Body therapies, movement therapies and massagerelated services Musculoskeletal pain, relaxation and stress-related concerns are some of the main reasons cited for seeing a CAM practitioner. These health conditions are well served by body therapies modalities and will contribute to the almost doubling of this industry’s market value from £19 billion to £30 billion globally. Increased demand for self-treatment options in the form of massage chairs, back massagers, massage machine guns and foot massagers, will add to the rise in value of this market, as will the post-pandemic return of spa and wellness travel. Yoga is predicted to grow at a CAGR of almost 10% and somatic therapies by 17%, from 2023 to 2030. n

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The demand for holistic, non-invasive, patient-

centred healthcare is growing. All complementary and alternative therapies markets are forecasted to grow over the next 5 years but the most significant growth is expected to be seen in the modalities of naturopathy, homeopathy and herbal medicine. Holistic Therapy clinics that offer quality sought after CAM services and that are able to foster trust and loyalty with their clients will be best positioned to benefit from this market expansion.

The mental wellness industry showed 12.5% annual growth between 2020 - 2022 and it now sits at 139% above its 2019 pandemic value. References 1. Posadzki P, Watson LK, Alotaibi A, Ernst E. Prevalence of use of complementary and alternative medicine (CAM) by patients/consumers in the UK: systematic review of surveys. Clin Med (Lond). 2013 Apr;13(2):126-31. doi:10.7861/clinmedicine.13-2-126.

More people are turning to holistic therapies to stay healthy in our post-covid pandemic world. Annual growth rates of between 5 – 25% are expected across all modalities, with naturopathy, herbal medicine and homeopathy expected to see the most significant growth.

2. E. Ernst, A. White. The BBC survey of complementary medicine use in the UK. Complementary Therapies in Medicine. 2000;8(1):32-36.doi.org/10.1016/S09652299(00)90833-1. 3. Astin JA. Why Patients Use Alternative Medicine: Results of a National Study. JAMA. 1998;279(19):1548–1553. doi:10.1001/ jama.279.19.1548 4. Business Gateway. Market Report: Alternative and Complementary Therapy. 2023. 5. Global Wellness Institute, The Global Wellness Economy: Looking Beyond COVID, December 2021. 6. Global Wellness Institute, Global Wellness Economy Monitor 2023, November 2023 7. Precedent Research. 2023. CAM markets, Size, Share and Trends 2024-2030. 8. Grand View Research. 2023. CAM markets, Size, Share and Trends 2024-2030. 9. Business Research Insights.2023 Market Reports, Forecasts to 2032.

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BUSINESS

Benefits of Being Niche

THE BENEFITS OF BEING NICHE Should you generalise or specialise? HTM looks at the benefits of working in a niche market. What does it mean to be niche? Your niche is simply the focused set of services or products you offer, or the specific audience that you market to. Vertical niching is when you offer a narrow and specific range of services. Horizontal niching is when you offer a broad range of services to a narrow and specific audience. Vertical and horizontal niching are also known as ‘go deep or go wide’.

ADVANTAGES OF GOING NICHE

Get really good at one thing

Choosing to work in a niche market means that you can build a greater depth of knowledge and skills in your chosen area. You become a specialist at what you do. You will understand the experiences and challenges of your clients more thoroughly, and connect with them in a way that only someone with deep subject knowledge will be able to do. Niching allows you to offer a more empathetic, personalised and tailored-made experience. Being deeply knowledgeable and skilful builds respect, trust and loyalty with your clients, leading to great client relationships and repeat customers. Working with focus and consistency on a specialised area also brings increased productivity, and often increased profits.

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Benefits of Being Niche

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Niche businesses often benefit from good wordof-mouth marketing and positive client reviews.

Stand out from the crowd

We live in a world where information, marketing and messaging is now directed at us 24 hours a day, seven days a week. The buzz from all of this messaging noise can be overwhelming. While generalised information can easily get lost, choosing to work in a niche market allows you to stand out from the crowd. By knowing exactly what specific set of services or products you offer, or who your specific target market is, you can deliver your message with pinpoint precision. Niche businesses also often benefit from good word-of-mouth marketing and positive client reviews.

Connect your services to the right market

Having a specific set of products, services or target customers allows you to build a clearly defined brand identity. When people choose to connect with your niche, it’s because you have what they are looking for. They are more likely to want to buy your product or service. Your time is precious, working in a niche market means that you are less likely to have contact with casual browsers.

Less competition

Niche marketing has less competition than mass marketing. Meaning, the narrower and more specific the set of services and products you provide, the less likely it will be that someone else is offering the same thing, in the same way, as you.

DISADVANTAGES OF GOING NICHE

The more sub niche you become, the smaller your target audience will be. By choosing to work with a reduced range of services, products or people you reduce the number of people who want to buy from you. It is possible to be too niche and not have a big enough market to make your business

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what you do. Check out the market and the competition to ensure that you position yourself with a point of difference from your competitors. ‘Find your space within your chosen space’, be clear about who you are and what you offer, then don’t be shy in shouting out your message. viable. You need to ensure that your chosen specialisation has an adequate audience. If your offering is not unique enough, there may be saturation in your specific niche market. Even while being niche, you need to be able to offer a point of difference from others that target the same audience as you. Further, a lack of diversity can leave your business vulnerable if there are changes in trends or disruptions in the market.

HOW TO CHOOSE YOUR NICHE

Choosing your niche is as simple as reflecting on your knowledge, skills, passions and interests. If you have trained as a massage therapist but your favourite clients to work with are the expecting mothers, then specialise in pregnancy massage. Make sure that the niche you choose meets the needs of your desired customers, helps them solve a problem or reduce a pain point. Ensure that there is an adequate number of people wanting to buy

Check out the market and the competition to ensure that you position yourself with a point of difference from your competitors Whilst being a generalist can have advantages, as it allows you to offer a broad range of services and have a well-rounded understanding of your subject matter. Choosing to specialise means that you can become very good at doing something you love to do. Working in a niche market allows you to market your products and services with a clearer brand message and cut through all the marketing noise. Customers have a clear understanding of what you do, and they know you do it well. Through building a deep level of knowledge, skills and experience you can become a trusted and respected expert in your niche field. n

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Sophrology

The Wellness Trend That’s Here to Stay

OPHROLOGY is a wellbeing practice that promotes selfawareness through dynamic relaxation, breathwork, gentle movement, meditation and visualisation, enabling people to overcome the physical and emotional barriers that stand between them and their human potential. It has been championed by everyone, from parents to Olympic athletes and CEOs, used to address issues including stress, sleep, anxiety, performance and mindset, with its short, easyto-do exercises that can be done anywhere, anytime, making it an empowering toolkit for modern day life.

The practice was developed by a psychiatrist and neurologist, Professor Alfonso Caycedo, and is a science-based practice that combines Western science with Eastern practices The practice was developed by a psychiatrist and neurologist, Professor Alfonso Caycedo, and is a science-based practice that combines Western science with Eastern practices – in some European countries, it’s typical to see Sophrology prescribed alongside traditional medical solutions and reimbursable by health insurance. It comes from the Greek roots “SOS’, “PHREN”, “LOGOS” which literally means ‘the study of consciousness in harmony”, and offers a step-by-step method based on relaxation, breathing, visualisation and body awareness; to help transform the way we feel and access the infinite resources of mind and body that we all have within us, any time we need.

Who’s it for? Sophrology is suitable for everyone and is an easy way to practice and develop self-care tools and strategy that can help manage stress, aid restful sleep, learn to deal with anxiety and

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process long days or difficult emotions, as well as improve focus, optimise performance and increase productivity. The combination of simple relaxation, breathing, movement and visualisation can only take a few moments and can be done without changing your routines, helping your nervous system to balance and your brain to rewire towards new states and behaviours. Each component of the Sophrology practice has a specific role to play on either the mind, or on the body. It is the combination of each component that makes the practice so deceptively effective, allowing everyone to access a place of empowerment and to quickly develop a toolkit for finding balance in modern life. Repeating a selection of simple exercises will allow you to enhance your mind-body connection and build new inner resources of confidence, letting go, recuperation, perspective and positivity, as well as helping to balance the nervous system so that you can sleep and live well.

How do I get started? Once you know the basics, Sophrology can be easily practiced, any time and any place; we all have incredibly useful resources inside

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us (calm, perspective, restoration, healing, strength, patience etc..) that we can choose to develop over just a few minutes per day, one day at a time, using simple exercises that can train the body and mind, and which we can call upon whenever and wherever we need. For example, you can carry out a breathing exercise on your commute or do a few simple grounding moves as you dress up in the morning to let go of a worry, set a positive intention or deal with strong emotions. n

Dominique Antiglio is an acclaimed Sophrologist, best-

selling author and founder of BeSophro, a London clinic, online Sophrology platform and corporate consultancy. She specialises in stress and sleep management, anxiety, self-development and preparing for major life events. Through our online platform BeSophro, we have looked to make the life-changing power of Sophrology as widely available as possible, supporting and empowering as many people as we can through the issues and struggles of today’s fast-paced and ever-changing daily lives. There you can find short online courses, one-to-one sessions, groups and corporate sessions – you can even try an initial 10-minute course for free to see how you find it. For more information about Dominique Antiglio and BeSophro, please visit

www.be-sophro.com

HOLISTIC THERAPIST 2024

BUSINESS

Special : AI

DEMYSTIFIED Making sense of the tech that’s here to stay

OU’VE seen it everywhere: “AI is taking over!” “The job market is done for” “Simplify your life with this new tool!” Whether scrolling through social media or catching up on the news, you’ve probably heard the hype about Artificial Intelligence (AI). However, if you’re not in the sector then AI might seem like something out of a sci-fi movie, rather than something that could impact your daily life. Let’s bring this technology down to earth. Whether you’re skeptical, curious, or just plain confused, let’s explore what AI really is, how it

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works, and how it can be useful for people like you and me.

A quick history lesson: Where it all began Picture this, it’s the 1950s, Elvis is on the radio, poodle skirts are all the rage and a bunch of clever folks start wondering, “What if we could make machines that think like us?” And just like that, the seed of Artificial Intelligence was planted. Fast forward through decades of nerdy brilliance (and probably a lot of coffee), and voila! We’ve gone from computers that could barely play a decent game of chess to smart assistants living in our pockets, ready to settle debates about who starred in that movie from the 90s.

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Special : AI

So, what exactly is AI? One of the big brains behind AI, John McCarthy (1927-2011), described it as “the science and engineering of making intelligent machines, especially intelligent computer programs.” Sounds fancy, right? But what does that really mean? In simple terms, AI is about creating technology that can mimic how we think and solve problems. But, how does a machine learn to do that?

Google’s AI Overview said. “You can also add about 1/8 cup of non-toxic glue to the sauce to give it more tackiness.” Some users traced the bizarre response to an 11-year-old post on Reddit (online forum where people discuss and share content on various topics) by a random user who gave a nearly verbatim answer to the same question about cheese sliding off pizza.

Machine Learning: Think of this as the eager intern in the office. It gets better at its job the more it practices. Machine learning is the foundation that powers many AI applications, learning from data to make predictions or decisions. Deep Learning is a subset of machine learning, it uses neural networks (kind of like a digital brain) to analyze complex patterns, especially in large datasets like images, speech, or text. Natural Language Processing (NLP): This is like the linguist cousin who can speak 10 languages and still makes time to crack jokes. NLP allows computers to understand and generate human language. It’s why your phone can (mostly) figure out what you’re asking it to do.

Large Language Models (LLMs): You’ve heard of ChatGPT, right? Well LLMs like ChatGPT are a specific kind of AI model that uses machine learning, particularly deep learning, to handle language-related tasks. They are trained on vast amounts of text data and can generate and understand human language. Image Recognition Models: Trained to recognize objects, people or patterns in images. They’re used in everything from facial recognition software, like Face ID, to medical imaging.

Can we trust the quality of AI data? Imagine you have a special box where you can keep things.

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based on your past actions. Consider your daily commute. If you often check the weather and traffic conditions every morning before heading out, the model will recognize this pattern and might start automatically providing you with this information at the exact time you usually check it. In larger organizations, this concept scales up. Just as the model learns from your individual habits, it can also learn from the behavior of thousands of employees; predicting needs and providing relevant information that helps solve problems efficiently, whether it’s fixing a costly machine or assisting in a critical situation. By recognizing patterns in data, these models ensure that the right information is always at your fingertips, making decisionmaking easier and more informed. But here’s the twist — AI isn’t just one single program or software. It’s more like a group of tech geniuses, each with its own unique talent. These different talents are what we refer to as AI models, each specializing in a different aspect.

Types of AI Models

Computer Vision: This is the artist of the group. Computer Vision gives machines the ability to ‘see’ and interpret images. It’s how your smartphone knows to focus on your face in photos, or how social media apps recognize your friends in pictures.

This box can hold all kinds of things like books, blocks or clothes. Now, imagine that instead of physical things, we have something called “data.” Data is information that we put inside the box, it can be numbers, words, pictures or even sounds. Think of AI like a Lego tower. Its strength relies on having a solid foundation. In AI, that foundation is high-quality data. But what makes data “high quality”? For AI to work properly, data must be clearly labeled and well-organized. If your data is a jumbled mess, the AI might not deliver accurate or reliable results. Here’s an example: “Mixing cheese into the sauce helps add moisture to the cheese and dry out the sauce,”

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Critics have long warned that AI has the potential to rapidly spread misinformation without proper protections in place. It is a topic currently under hot debate. So don’t trust AI with your taxes just yet. Instead, let’s look at how AI learns effectively when it’s fed high-quality data: Say you frequently order takeout on Friday nights. Over time, the model notices this pattern. It starts predicting your Friday night cravings and might even suggest your favorite dish right before you think of it. This is because the model has learned your behavior and anticipates your needs

Recommendation Systems: These models analyze your behavior (like what movies you watch or what products you buy) and suggest other things you might like. These models are behind those “You might also like…” sections on Netflix or Amazon. Speech Recognition Models: Trained to turn spoken language into text and can even understand and respond to verbal commands! These are the brains behind virtual assistants like Siri and Alexa, making it possible for you to talk to your devices and get a response.

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BUSINESS

Special : AI

So, what’s the real potential here? Now that you’re seeing how and why AI is already making life a bit smoother, let’s dive into why everyone’s talking about its potential. Sure, predicting your Friday night takeout order or talking to Alexa is cool but that’s just scratching the surface. The real excitement lies in how AI is poised to revolutionize industries, enhance personal productivity, and may even solve some of the world’s toughest challenges.

Healthcare breakthrough: solving protein folding Let’s start with one of the most groundbreaking examples, protein folding. Proteins are the building blocks of life. Understanding how they fold into their threedimensional shapes is crucial for everything from understanding diseases to designing new drugs. For decades, scientists struggled with this problem, but AI has changed the game. Enter AlphaFold, an AI system developed by DeepMind. AlphaFold stunned the scientific community by accurately predicting the 3D structures of proteins. This breakthrough has massive implications for medicine, allowing researchers to understand diseases at a molecular level and develop treatments far more quickly than before. The AI didn’t just speed up a complex process, it unlocked a new era in biological research potentially leading to the discovery of cures for diseases that have baffled scientists for years.

AI detects breast cancer better than radiologists

Image: Tamara Lerner

Imagine a world where the early detection of breast cancer is faster and more accurate than ever before. Thanks to Google Health’s AI, this is becoming a reality. This breakthrough technology can analyze mammograms with remarkable precision, catching the tiniest signs of cancer that might slip past even the sharpest human eyes. With AI on the case, the chances of early detection are higher, giving more women the best possible shot at timely treatment and better outcomes. AI is a game-changer in women’s health, bringing us one step closer to beating breast cancer for good. Amazing right! Now you have seen how powerful AI can be. From groundbreaking medical discoveries to everyday conveniences like personalized recommendations. But how do you, someone who’s curious but maybe not tech-savvy, start exploring these tools?

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

Special : AI

WHERE TO START: YOUR FIRST STEPS INTO AI

Start with the basics

For an easy introduction, try a tool like ChatGPT or Claude and ask it a question. These AI models can help with so many things like drafting emails, brainstorming ideas or even just having a chat about any topic. They’re free to use at a basic level, with premium options like ChatGPT Plus offering faster responses and newer models for $20 per month.

Website: https://chatgpt.com or https:// claude.ai Sign up with an email, and you’re good to go, ask anything, attach files, and explore what it can do.

TIP: LEARN THE ART OF PROMPTING Knowing how to ask the right questions will get you better results. There are many tutorials and lists about prompts per sector or industry, check those out online as well.

Be patient & learn as you go Imagine

walking into an incredible library, overflowing with books, each one offering you powerful new tools. Alongside those books is a knowledgeable teacher available to you 24/7. That’s what AI feels like to me, a gateway to infinite possibilities. It’s like the internet supercharged, where you have not just information but a personal guide as well. But don’t be misled by the constant availability of these resources. Just because everything is at your fingertips doesn’t mean you need to dive in all at once or become an AI expert overnight. Start small. Integrate these tools into your daily life by automating routine tasks or seeking out inspiration. Experiment and see how AI can add value to

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your world. It’s not about becoming the next Sam Altman (the mind behind OpenAI); it’s about discovering how AI can enhance your life and maybe even help you make a positive impact on others too!

text prompts. You’ll need to download Discord first but the results are worth the learning curve. You will need a paid subscription for this one but there are also free alternatives to this app.

ElevenLabs: Takes written text and turns it into spoken words that sound almost like a real person. Perfect for audiobooks, podcasts or digital characters without picking up a microphone.

Stay updated and informed Keep up with

the latest in AI by subscribing to newsletters like AI Weekly or The Batch. Staying informed and reading about use cases helps you discover new tools and understand their applications better.

Be cautious with information I can’t stress

this enough, whether you’re using AI for personal or business purposes, be very mindful of the information you share. When you interact with any of these tools, the data you input is processed and sometimes stored to improve the AI’s responses. This means that sensitive information, such as personal details or confidential business information, could potentially be exposed or used in ways you didn’t intend.

Remember that everything you share with these AI models could be stored or analyzed, so treat your information with the same caution you would in any online setting.

Go explore what’s out there With so many new

AI tools emerging across different sectors, now’s the perfect time to explore this ever-expanding universe and discover what’s out there for you. Here’s my personal list of top favorites beyond ChatGPT and Claude. Perplexity: Google Search on steroids. Fireflies: Automate your meeting notes. This AI tool helps your team transcribe, summarize, search and analyze voice conversations. Suno: Make a song about anything using AI lyrics included. QuillBot: An AI writing assistant that improves your content, checks grammar, detects plagiarism and translates, it’s your personal editor.

If these tools don’t fit your needs or you’re curious to learn more about the AI world out there, here’s a site with a full updated list of many AI tools by sector too https://www.aixploria.com/

Keep the human touch It might sound cliché

but it’s true: you are unique and irreplaceable. Use AI to enhance your life, not to replace the human qualities that make you special. Let these tools be an advantage, reinforcing the very things that make you, you.

Ready, Set, Go! Start small, stay curious, and see how AI can sprinkle a little magic — or at least some much-needed efficiency — into your life. Trust me, you’ll probably laugh at some of ChatGPT’s more “creative” responses and bizarre AI images along the way. As you step into this brave new world, embrace the motto Sapere aude “Dare to know.” After all, if a machine can try to sound wise, so can you. See you on the other side! n P.S. This article was typo-checked by ChatGPT, so any mistakes are officially on the robots

About the Author Tamara Lerner is the Chief

of Operations at CYTO and Director of Operations at Unlockd OÜ, with a background in technology and finance. Trilingual and passionate about connecting ideas across disciplines, she enjoys exploring how tech can create long-term value and opportunities for growth. You can find her on LinkedIn

https://www.

linkedin.com/in/tamlerner

MidJourney: AI-powered image generator using

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BUSINESS

PR for Niche Modalities

MASTERING PUBLIC RELATIONS FOR NICHE MODALITIES Building trust, visibility and community for your therapeutic practice

N an era where the digital landscape is ever-expanding and consumers are becoming increasingly selective, public relations (PR) has become a crucial tool for businesses and professionals, particularly those operating within niche modalities. These modalities, whether they encompass alternative medicine, specialized wellness practices or unique therapeutic approaches, cater to specific audiences with specialized needs. The challenge for these practitioners is not just to reach their audience but to establish credibility and foster trust. A well-crafted PR strategy can propel niche modalities into the spotlight, ensuring they thrive in a competitive market.

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Understanding the unique challenges of niche modalities Niche modalities inherently deal with a more selective market compared to mainstream services. Practitioners in these fields often offer unique solutions that appeal to a specific segment of the population. For instance, a business specializing in Traditional Chinese Medicine (TCM) will attract clients who are inclined toward natural and holistic approaches to health, while a provider of equine-assisted therapy will cater to horse owners seeking alternative forms of emotional and psychological support. The specificity of these modalities means that their PR strategies must be highly targeted and tailored to resonate with a particular audience.

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PR for Niche Modalities

Unlike broader fields where mass marketing may be effective, niche modalities require a more nuanced approach that addresses the unique concerns and interests of their potential clients. This makes understanding the target market and defining a clear, authentic brand identity all the more important.

Crafting a targeted PR strategy A successful PR strategy for niche modalities begins with an in-depth understanding of the audience. Who are they? What are their pain points, desires and motivations? How does your modality address these needs in a way that sets it apart from both conventional and alternative solutions? Answering these questions is the foundation upon which all PR efforts should be built. Once you have a clear understanding of your audience, the next step is to define your brand’s voice and core messaging. This should reflect the essence of your modality—whether it’s the holistic and balanced approach of Ayurveda, the rigorous and data-driven methods of functional medicine, or the spiritual and mental focus of yoga therapy. Consistency in messaging across all platforms, from press releases to social media posts, is key to building a recognizable and trustworthy brand. In addition to clear messaging, positioning yourself as a thought leader in your niche is essential. This involves actively contributing to industry conversations, whether through writing articles for niche publications, participating in podcasts, or speaking at industry events. Thought leadership not only boosts your credibility but also places your brand at the forefront of your niche, making you the go-to expert for both clients and media outlets.

Engaging with the right media outlets In the realm of niche modalities, the media landscape plays a pivotal role in shaping public perception. Unlike mainstream products or services that can rely on mass media for exposure, niche modalities must be more selective about their media engagement. The goal is to identify and build relationships with media outlets that are aligned with your specific field. For example, a practitioner specializing in holistic nutrition would benefit more from coverage in wellness-focused magazines, blogs or podcasts than from mainstream news outlets. Similarly, industry-specific podcasts or YouTube channels provide opportunities to reach listeners who are actively seeking the type of specialized knowledge and services you offer.

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Leveraging digital PR strategies In today’s digital age, a significant portion of PR efforts must focus on online platforms. Digital PR for niche modalities involves more than just having a website or social media presence; it’s about strategically using these platforms to build a community, engage with your audience and establish your brand’s authority. Social media offers powerful tools for connecting with your audience. Platforms like Instagram and Facebook are ideal for sharing visually compelling content, such as client testimonials, before-and-after photos or educational videos. Instagram, with its emphasis on visuals, is particularly effective for modalities that have a strong aesthetic component, such as yoga, meditation or holistic nutrition. Facebook, on the other hand, is excellent for creating community groups where clients and potential clients can engage directly with your brand, ask questions and share their experiences. For more professionally oriented niches, LinkedIn provides an excellent platform for networking and thought leadership. Practitioners in fields such as executive coaching, corporate wellness or specialized consulting services can use LinkedIn to share insights, publish articles and connect with potential clients or partners. Search Engine Optimization (SEO) is another crucial aspect of digital PR for niche modalities. By optimizing your website and content for relevant keywords, you can increase your visibility on search engines, making it easier for potential clients to find you when searching for services related to your modality. Regularly publishing high-quality blog content is an effective way to improve SEO while also establishing your expertise. These blogs can address common questions, explore industry trends or provide in-depth information about your modality, all of which can attract and engage your target audience.

Building community and fostering trust One of the most powerful outcomes of effective PR is the creation of a loyal and engaged community. Building this community involves more than just marketing your services; it requires a genuine commitment to helping your clients achieve their goals and to being a trusted resource within your niche. Hosting events, whether in-person or virtual, is a great way to bring your community together. Workshops, webinars and open houses provide opportunities to showcase your expertise, educate potential clients and build relationships. These

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events also create valuable content for your PR efforts, as they can be promoted through press releases, social media and post-event coverage. Client testimonials and reviews can significantly enhance your credibility. Word-of-mouth remains one of the most effective forms of PR. Encouraging satisfied clients to share their experiences online—whether through Google reviews, social media or testimonial videos— Featuring these testimonials on your website and in your PR materials can further reinforce your reputation as a trusted provider.

Measuring PR success To ensure that your PR efforts are effective, it’s important to regularly measure and analyse their impact. This involves tracking key metrics such as media coverage, social media engagement, website traffic and client inquiries. Tools like Google Analytics, social media insights and media monitoring services can provide valuable data on how well your PR strategies are working. Regularly reviewing this data allows you to adjust your strategies as needed. If a particular media outlet or social media platform is driving significant traffic or generating leads, it may be worth focusing more of your efforts there. Conversely, if certain strategies are not yielding the desired results, it might be time to try a different approach or refine your messaging.

Final words Public relations for niche modalities is both an art and a science. It requires a deep understanding of your audience, a strategic approach to media and digital engagement and a genuine commitment to building trust and community. In a world where niche markets are growing rapidly, those who excel in PR will not only survive but thrive, connecting with the clients who need their unique services the most. n

Hazell, from Ask Hazell, provides support to

businesses to help them grown online. Ask Hazell offers bespoke websites, social media design, social media marketing, IT Support & eBooks. For help to grow your business online email: askhazellvip@gmail. com. Website:

www.askhazell.vip

Facebook: Ask Hazell.

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JOURNEYS: BUSINESS

Journeys

JOURNEYS:

Julia

Dickinson

Halfway through the training I was involved in a life threatening car accident in which I broke my neck

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Julia’s journey through darkness and loss to find light and joy in yoga

Y married life began with my husband creating an IT company. He achieved his goal but sadly became ill. So despite also raising 2 children, I had no choice but to help him run the company. It was not the life I would have chosen, as I was continually stressed and working far too many hours for my own wellbeing. We decided to move to France 17 years ago, enabling us to spend more quality time together. Sadly, my husband’s diagnosis was terminal, and I became his carer. I was widowed 7 years ago at the age of 53. After 31 years of marriage, I was suddenly alone, and felt completely lost. A friend, Linda, put a lasagne on my doorstep and that simple act of kindness changed my life forever. I phoned her to thank her for the lasagne and she asked me if I needed a chat; “yes please!” Over a coffee she suggested that I try meditation as it could help with my stress and wellbeing. I took her advice and tried the 21-day challenge by Deepak Chopra. Doing this not only changed my life, it saved it. Meditation gave me the awareness to see more clearly, then walking 300km of the Camino de Santiago set me on my spiritual path. Arriving home, I went on a yoga retreat and thought “I would love to do this” but how can I achieve it? The universe always nudges us when

needed, as it turned out that Linda’s daughter, Louise, ran yoga teacher training courses in Paris! So one weekend a month for 7 months I trained in Paris, and at age 56 I qualified as a yoga teacher. I started my new journey teaching classes and was one step closer to my dream of running yoga retreats. Yoga had become very popular but some saw it as an exercise class, not a lifestyle choice in which we learn how to slow down and just be. Louise started offering a new course called “Slow”, with a blend of Yin, Restorative and yoga Nidra. As I was already qualified in Hatha yoga, I thought this would be the perfect add on to my current teaching practice, offering more variety for my yoga retreat. So off to Paris I went. Halfway through the training I was involved in a life threatening car accident in which I broke my neck. This was when I truly learned how to slow down! I had no choice. I wore a corset with a chin support to keep my head completely still. The corset could only be taken off by the nurse when she washed me. During this time, I learned how to overcome pain, fear and emotional trauma with meditation, introspection and physiotherapy. After a year of rehabilitation, I finally got back on my mat and returned to Paris to complete my qualification. My journey has helped me to learn and grow, and through this experience I am able to inspire others to slow themselves, to relax, reflect and restore. I passionately believe in the power of yoga and yoga retreats to help people move out of their sympathetic nervous system and into their parasympathetic, helping to slow down from a busy and stressful lifestyle. Sometimes, we can face life changing challenges but if you take it one step at a time you will have the strength to walk through the darkness and shine your light again. n

Julia Dickinson is a Yoga Instructor of Hatha, Yin, Restorative and Yoga

Nidra, and the caring host of my Brittany Yoga Retreat

www.brittanyyogaretreat.com. Her

weekend retreats offer guests tranquillity and peacefulness in a supportive environment, allowing the body, mind and soul to rejuvenate.

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WHY YOU SHOULD SWITCH YOUR PROFESSIONAL ASSOCIATION MEMBERSHIP TO COMPLEMENTARY HEALTH PROFESSIONALS Exclusive Premier Membership Benefits: (we are a multidisciplinary association)

• access to our fantastic discounted insurance scheme • use of our logo on your marketing materials • free lapel badge (worth £4) • 10% discount off Physique therapy products • 15% off essential oils and aromatherapy supplies at Base Formula • exclusive therapy illness insurance cover option with PGMutual that also gives you a lump sum on retirement • free to call from a mobile therapists advice phone line - there is always an experienced therapist to talk to • free access to CNHC Registration as we are one of the CNHC verification organisations • use of MCHP after your name • directory for public referral • London Special Treatment Licence exemption • full support in the event of a complaint • access to benefits and support materials for your practice in the Member Login area of our website • regular newsletter with up-to-date information on regulation and legislation • discount accountancy scheme for your accounts and tax return • unlimited expert advice whenever you need it and free reviews of your marketing materials • discounts on CPD courses from our accredited schools—see our Events page for course dates • Regular expert blogs on the website in a range of complementary therapies • Facebook forum to share information

APPLY ONLINE TODAY ON OUR WEBSITE www.complementaryhealthprofessionals.co.uk enquiries@complementaryhealthprofessionals.co.uk

0333 577 3340

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HEALTH

Special: Sleep

THE CRUCIAL ROLE OF SLEEP IN HOLISTIC HEALTH Often undervalued in our fast-paced society, sleep is one of the most critical pillars of health with profound impact on our physical and mental well-being. The importance of sleep for physical health Sleep is not just a passive state of rest; it is an active period during which the body undergoes significant processes vital for physical health. One of the primary functions of sleep is the repair and rejuvenation of body tissues. During deep sleep stages, the

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regulation of metabolic functions. Chronic sleep deprivation has been linked to a host of metabolic disorders, including obesity and diabetes2. The imbalance of hormones such as ghrelin and leptin due to lack of sleep can lead to increased hunger and calorie intake, predisposing individuals to obesity. Additionally, sleep deprivation negatively affects insulin sensitivity, contributing to the risk of type 2 diabetes 3. The immune system heavily relies on sleep to function optimally. During sleep,

pituitary gland releases growth hormone (HGH) which is crucial for the growth, repair and maintenance of tissues1. This process is particularly important in children and adolescents, as well as in pregnancy, but continues to be vital in adults for muscle repair and overall tissue health. Moreover, sleep plays a pivotal role in the

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Special: Sleep

particularly deep sleep, the body increases the production of cytokines, proteins that help the immune system fight off infections and inflammation4. A consistent lack of sleep can lead to a weakened immune response, making individuals more susceptible to infections and chronic illnesses such as cardiovascular diseases5.

Sleep and brain health: The glymphatic system and memory The brain, like the body, requires sleep for optimal functioning. One of the most fascinating discoveries in recent years is the role of sleep in the brain’s waste clearance system, known as the glymphatic system. This system is most active during sleep and is responsible for flushing out toxins and metabolic waste products, including beta-amyloid, a protein associated with Alzheimer’s disease6. Insufficient sleep can disrupt this process, potentially leading to the accumulation of neurotoxic substances in the brain and increasing the risk of neurodegenerative diseases7. Memory consolidation is another critical function of sleep. During the different stages of

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sleep, particularly REM (Rapid Eye Movement) and deep sleep, the brain processes and consolidates information from the day, converting short-term memories into long-term ones8. This process is essential for learning and cognitive performance. Sleep deprivation impairs this function, leading to difficulties in memory retention and cognitive tasks, which can have significant implications for individuals in both professional and personal contexts.

One of the underlying mechanisms of this relationship involves the hypothalamic-pituitaryadrenal (HPA) axis, which regulates the body’s stress response The impact of sleep on mental health Mental health is intricately linked to sleep quality. Sleep deprivation is both a symptom and a contributor to various mental health

HEALTH

disorders. For instance, chronic sleep loss has been associated with increased levels of stress, anxiety and depression. The relationship between sleep and mental health is bidirectional: while poor sleep can exacerbate symptoms of mental health conditions, these conditions can also disrupt sleep patterns9. One of the underlying mechanisms of this relationship involves the hypothalamicpituitary-adrenal (HPA) axis, which regulates the body’s stress response. Dysregulation of this system, often seen in individuals with chronic stress or anxiety disorders, can lead to elevated cortisol levels at night, interfering with the ability to fall asleep and stay asleep10. Over time, this can create a vicious cycle where stress leads to poor sleep, and poor sleep further exacerbates stress and anxiety. Stress itself, while a ubiquitous part of modern life, significantly affects sleep. Highstress levels lead to the activation of the sympathetic nervous system and the release of stress hormones like cortisol, which interfere with the ability to fall asleep and stay asleep. Chronic stress can also lead to long-term changes in the brain’s sleep architecture, making it more difficult to achieve restorative sleep11.

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HEALTH

Special: Sleep

Performance, safety and the consequences of sleep deprivation The effects of sleep deprivation extend beyond health, impacting performance and safety in everyday life. Lack of sleep impairs attention, reaction times and decision-making abilities, thus increasing the risk of accidents and errors12. This is particularly concerning for individuals in high-stakes professions, such as healthcare workers or heavy machinery operators, where the consequences of mistakes can be severe. Micro-sleeps, brief episodes of sleep that occur when a person is awake, are a direct result of sleep deprivation and can be extremely dangerous. For instance, falling asleep at the wheel for even a few seconds can lead to catastrophic accidents. In the workplace, sleep-deprived employees are more likely to make errors, leading to reduced productivity and potentially harmful incidents13. Chronic sleep deprivation can have long-term effects on overall performance. Individuals who consistently get less sleep than they need are likely to experience reduced cognitive function, lower motivation and impaired mood, all of which can significantly impact their personal and professional lives.

alcohol may initially induce drowsiness, it disrupts the sleep cycle by reducing the duration of REM sleep and increasing the likelihood of sleep disturbances16. Alcohol also relaxes the muscles in the throat, worsening conditions like sleep apnoea which can severely impair sleep quality17.

If you have trouble sleeping, avoid drinking caffinated beverages after 2 pm and see if your sleep quality improves

Avoid sleep disruptors Alcohol is often misconceived as a sleep aid, but its impact on sleep is detrimental. While

HOLISTIC THERAPIST 2024

Marina Buksov is a Functional Pharmacist,

Mental Fitness & Health Coach, Herbal Educator and the host of the Holistic Pharmacy Podcast (

www.

marinabuksov.com/podcasts). She created Build Your Holistic Herbal Practice (www.marinabuksov.com/ services/build-your-holistic-herbalpractice/) course mentoring other healthcare professionals in clinical herbal as well as business skills. www.marinabuksov.com | marina@rawfork.com | IG: @marinabuksov Subscribe to The Holistic Pharmacy Podcast (

www.marinabuksov.com/

podcasts)

References 1. Zaffanello, M., Pietrobelli, A., Cavarzere, P., Guzzo, A., & Antoniazzi, F. (2024). Complex relationship between growth hormone and sleep in children: insights, discrepancies, and implications. DOI: 10.3389/ fendo.2023.1332114

The Chinese body clock, circadian rhythms, and sleep The concept of the Chinese body clock offers an insightful perspective on the importance of aligning sleep patterns with natural circadian rhythms. According to Traditional Chinese Medicine, different organs have peak energy levels at different times of the day. For instance, the liver is most active between 1 AM and 3 AM, during which it performs critical detoxification processes14. Regular disturbances during this time, such as waking up frequently, can indicate liver and adrenal imbalance. Modern science also supports the importance of circadian rhythms in sleep health. The body’s internal clock, regulated by the suprachiasmatic nucleus in the brain, dictates the sleep-wake cycle by responding to light and darkness15. Disruption of this cycle, through exposure to artificial light late at night or irregular sleep schedules, can lead to improper melatonin secretion, sleep disorders and other health issues. Understanding and respecting these natural rhythms can greatly enhance sleep quality and overall health.

Caffeine from coffee, tea and carbonated beverages can keep us awake, too. If you have trouble sleeping, avoid drinking these beverages after 2 pm and see if your sleep quality improves18. Additionally, too much sugar at bedtime can make sleep difficult because it can make our blood sugar less stable (think ‘big sugar crash’ while you are trying to sleep). If you need a snack before bedtime, choose something small that is high in protein and fat, such as peanut butter or plain yoghurt. Another sleep disruptor is light. Blue light emitted by our electronics, artificial indoor light and lack of exposure to sunlight outdoors all create havoc on our awake-sleep cycle.

Conclusion: Prioritising sleep for holistic health It is crucial to emphasise the importance of sleep in achieving and maintaining overall health. Sleep is not merely a period of rest but a fundamental process that supports physical, mental and emotional well-being. By understanding the complex interplay between sleep and various aspects of health, we can lead healthier, more balanced lives.

2. Knutson, K. L., & Van Cauter, E. (2008). Associations between Sleep Loss and Increased Risk of Obesity and Diabetes. Annals of the New York Academy of Sciences, 1129(1), 287–304. DOI: 10.1196/annals.1417.033 3. Li, Y., Gao, X., Winkelman, J. W., Cespedes, E. M., Jackson, C. L., Walters, A. S., Schernhammer, E., Redline, S., & Hu, F. B. (2016). Association between sleeping difficulty and type 2 diabetes in women. Diabetologia, 59(4), 719–727. DOI:10.1007/s00125-0153860-9 4. Besedovsky, L., Lange, T., & Born, J. (2011). Sleep and immune function. Pflügers Archiv - European Journal of Physiology, 463(1), 121–137. DOI: 10.1007/s00424-011-1044-0 5. Nagai, M., Hoshide, S., & Kario, K. (2010). Sleep duration as a risk factor for cardiovascular disease- A review of the recent literature. Current Cardiology Reviews, 6(1), 54–61. DOI: 10.2174/157340310790231635 6. Reddy, O. C., & Van Der Werf, Y. D. (2020). The Sleeping Brain: Harnessing the Power of the Glymphatic System through Lifestyle Choices. Brain Sciences, 10(11), 868. DOI: 10.3390/ brainsci10110868

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Special: Sleep

7. Bishir, M., Bhat, A., Essa, M. M., Ekpo, O., Ihunwo, A. O., Veeraraghavan, V. P., Mohan, Sleep deprivation and neurological disorders. BioMed Research International, 2020, 1–19. DOI: 10.1155/2020/5764017 8. Rasch, B., & Born, J. (2013). About sleep’s role in memory. Physiological Reviews, 93(2), 681–766. DOI: 10.1152/physrev.00032.2012 9. Merrill, R. M. (2022). Mental health conditions according to stress and sleep disorders. International Journal of Environmental Research and Public Health, 19(13), 7957. DOI: 10.3390/ ijerph19137957 10. Buckley, T. M., & Schatzberg, A. F. (2005). On the Interactions of the Hypothalamic-PituitaryAdrenal (HPA) Axis and Sleep: Normal HPA Axis Activity and Circadian Rhythm, Exemplary Sleep Disorders. The Journal of Clinical Endocrinology & Metabolism, 90(5), 3106–3114. DOI: 10.1210/ jc.2004-1056 11. Lo Martire, V., Caruso, D., Palagini, L., Zoccoli, G., & Bastianini, S. (2020). Stress & sleep: A relationship lasting a lifetime. Neuroscience & Biobehavioral Reviews, 117, 65–77. DOI: 10.1016/j.neubiorev.2019.08.024

HEALTH

NATURAL SLEEP REMEDIES Natural Remedy:

Properties:

Usage:

Effect:

Ashwagandha (Withania somnifera)

Adaptogenic herb, nervine

Drink as a chai tea (with milk/alternative), or take as tincture or capsule (not time specific)

Helps reset circadian rhythm

Bananas (Musa spp.)

Contain tryptophan, potassium and magnesium

Eat half an hour before bed

Relaxes muscles

Catnip (Nepeta cataria)

Nervine (calming, relaxing class of herbs), contains nepetalactone

Take warm tea at bedtime

Induces sleep

Chamomile (Matricaria recucita)

Nervine

Take tea at bedtime.

Relaxes muscles

Hops (Humulus lupulus)

Sedative

Make into a strong tea and can also be stashed under the pillow.

Calms nerves

12. Alhola, P., & Polo-Kantola, P. (2007). Sleep deprivation: Impact on cognitive performance. PubMed Central (PMC). https://www.ncbi.nlm.nih. gov/pmc/articles/PMC2656292/ 13. Hui, S. A., & Grandner, M. A. (2015). Trouble sleeping associated with lower work performance and greater health care costs. Journal of Occupational and Environmental Medicine, 57(10), 1031–1038. DOI: 10.1097/ JOM.0000000000000534

Lavender (Lavandula officinalis)

Relaxing for nervous, muscle and digestive systems

Stash under your pillow or keep by your bedside

Creates a sense of relaxation

Lemon balm (Melissa officinalis)

Nervine

Tea

Calms and relaxes

14. Bharti, J. (2021). CHINESE BODY CLOCK: IN-DEPTH REVIEW BASED PERSPECTIVE.https:// www.researchgate.net/publication/353765123

Magnesium

Plays a role in the functioning of GABA receptors

Take supplement according to dosage; can also take Epsom salt baths

Calms your nervous system

Milk

Source of tryptophan, an amino acid

Take half a glass half an hour before bed

Calming

Passionflower (Passiflora incarnata)

Sedative, modulates GABA pathway

Take as tea, tincture, or capsule before sleep

Calming and sedating

Saint John’s Wort (Hypericum perforatum)

Contains hypericin that raises the level of serotonin & melatonin

Take infusion before bed

Enhances quality of sleep

Skullcap (Scutellaria lateriflora)

Nervine

Take as infusion, tincture or capsule before sleep

Helps calm racing mind

Tart Cherry Juice

Increases bioavailability of tryptophan, which converts to serotonin & melatonin

Drink juice

Melatonin maintains the sleep wake cycle by causing drowsiness and lowering body temperature

Valerian (Valeriana officinalis)

Sedative, increases gamma aminobutyric acid (GABA) that regulates action of nerve cells; contains valepotriates

Take tea at bedtime

Gives a calming effect. *Caution: may be paradoxically stimulating for a small percentage of people*

15. Herzog, E. D., Hermanstyne, T., Smyllie, N. J., & Hastings, M. H. (2017). Regulating the Suprachiasmatic Nucleus (SCN) Circadian Clockwork. Cold Spring Harbor Perspectives in Biology, 9(1), a027706. DOI: 10.1101/ cshperspect.a027706 16. Helaakoski, V., Kaprio, J., Hublin, C., Ollila, H. M., & Latvala, A. (2022). Alcohol use and poor sleep quality: a longitudinal twin study across 36 years. SLEEP Advances, 3(1). DOI: 10.1093/sleepadvances/zpac023 17. Staykov, E., Mann, D. L., Duce, B., Kainulainen, S., Leppänen, T., Töyräs, J., Azarbarzin, A., Georgeson, T., Sands, S. A., & Terrill, P. I. (2023). Increased flow limitation during sleep is associated with increased psychomotor vigilance task lapses in individuals with suspected OSA. CHEST Journal. DOI: 10.1016/j.chest.2023.11.031 18. O’Callaghan, F., Muurlink, O., & Reid, N. (2018). Effects of caffeine on sleep quality and daytime functioning. Risk Management and Healthcare Policy, Volume 11, 263–271. DOI: 10.2147/RMHP.S156404

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HOLISTIC THERAPIST 2024

HEALTH

Sleep

20 TIPS TO IMPROVE YOUR SLEEP Use these tips to unlock better sleep in the winter months and beyond…

Get morning sunlight.

Exposure to natural sunlight in the morning aids in setting your body’s circadian rhythm and will help you have a better night’s sleep.

Avoid taking stimulants like alcohol, cigarettes and caffeine in the evening as this can keep your brain awake. Note that drinking alcohol

before sleep may help you fall asleep faster but reduces the overall quality of your sleep.

HOLISTIC THERAPIST 2024

3. 4.

Gratitude practice. Gratitude

has been linked to a number of positive health outcomes, including better sleep quantity and quality.

Establish a sleep schedule. Regulate your circadian

rhythm by going to sleep and waking up at the same time every day, even on weekends. It can take up to two weeks to notice improvements.

Establish a nighttime wind down and relaxation routine. Choose

something you enjoy doing that helps you relax in the evening. For example, take a warm bath, do light stretching or yoga, read a book, listen to soft music, do meditation or breathing exercises, have a hot milk drink or a herbal tea.

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Sleep

6. 7.

Try a natural sleep remedy. Such as magnesium

glycinate, ashwagandha, valerian or chamomile tea.

Exercise. Daytime or early

evening exercise improves the quality and duration of your sleep. Exercise increases the production of melatonin, helping you to fall asleep faster. It reduces stress, also helping you to fall asleep easier and stay asleep. It helps regulate body temperature, necessary for quality sleep. It can help reduce the impact of sleep disorders such as insomnia and sleep apnoea. Exercise can help you sleep for longer and improves sleep quality by inducing shorter REM sleep cycles and longer deep sleep slow wave cycles. Spending time in deep sleep cycles is what helps you to wake up feeling refreshed.

Try acupuncture. A systematic review and metaanalysis of 46 randomised controlled research trials showed that acupuncture and acupressure were effective in the treatment of insomnia compared to no treatment. Acupuncture plus medications, and acupuncture plus herbs, were significantly more effective than medication or herbs alone. Ref: doi: 10.1089/acm.2009.0041

Check your bedroom environment. Is it free from

noise and light that may keep you awake? Do you feel relaxed and peaceful in the space or does your room double as a work office? Try using blackout curtains, white noise generators, partner snoring remedies, and turn off notifications from electronic devices to remove noise and light. Remove clutter and workspaces from view. Create a space in which you feel relaxed, happy and peaceful, using colours and decor that please you.

10.

Cool your bedroom; The optimal

temperature for sleep might be cooler than you think! It is between 15-19oc. As we sleep our body temperature needs to cool down, this helps regulate the production of hormones such as melatonin and cortisol and is necessary to enter a deep sleep cycle. If you have central heating, program it to cool the room around the time you wish to go to bed and to warm the room for when you wish wake up. A warm bath or shower can also help lower your body temperature before sleep and you can also use a fan to circulate cool air. If you have

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trouble with temperature regulation during the night, choose a mattress and bedding that helps keep the bed cool and use multiple layers of bedding so that you can adjust as needed. Research also suggests that a cooler sleep environment can help with weight management and lower risk of diseases.

11.

Is your bed comfortable? Make

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XL duvets to allow for some overlap. Some Europeans even swear by having one bed base with two separate mattresses.

16.

Try light therapy,

including blue light therapy, to help realign your body’s circadian rhythm to those of societal norms (for delayed sleep phase disorder) or to a rhythm that better fits your personal lifestyle.

sure you are getting proper support from your mattress (not too hard or too soft) and that you have enough space to move. It’s best to only use one pillow suited to your body shape to ensure proper spinal alignment while sleeping. Use fabrics for your sheets and sleepwear made from nontoxic breathable natural fibres such as organic or recycled cotton, bamboo, hemp, linen and silk.

17.

If you don’t fall sleep, don’t stay in bed, Get up and use a

12.

18.

Try aromatherapy sleep aids;

chamomile for its calming and relaxation properties, valerian for its sedation effects, lavender for its ability to improve sleep duration and reduce nighttime awakenings. Ref: doi:10.62435/29657253.bjhae.2024.bjhae7, doi: 10.1016/j. ctim.2021.102739, doi: 10.1097/ MD.0000000000024652

Dim those lights.

Excessive exposure to light at night inhibits the production of melatonin (the hormone responsible for sleep) and recent studies have shown that electrical lighting in the home, for example from LED blubs, may have a greater negative impact on sleep than blue light from computer and phone screens. Try reducing your exposure to all types of light in the two hours before bed; dim or turn off house lights, turn off the tv and don’t use the computer or smart phones.

13.

Get a Dr check-up.

Check for medical conditions such as sleep apnoea, orthopnoea, narcolepsy, Parkinson’s disease, restless leg disorder (Willis–Ekbom disease) or mental health conditions like depression or anxiety, that can interrupt sleep. Your doctor may refer you for a sleep study.

14.

Consider separate bedrooms. Growing in

popularity is the concept of sleeping in a separate bed or separate room from your partner. Couples that do this report many positive benefits, one of which is better quantity and quality of sleep.

15.

Try the Scandinavian sleep method. If

you share the bed with a partner, try the Scandinavian sleep method, where each person has their own duvet/blanket. This allows co-sleeping without ‘fighting over the blankets’, it gives you the freedom to move with less disturbance for your partner and you can choose a duvet that best suits your individual sleep temperature. Try two twin

relaxation technique then return to bed when you feel sleepier.

19.

Women may need more sleep than men, up to 30 minutes longer according to research. So don’t feel guilty if

you need to stay in bed a little longer. Allow yourself to give your body the quality rest that it needs. Oversleeping, however, is also bad for your health. It can result in you waking up feeling fatigued, anxious and with brain fog, and has been linked to a number of medical problems. Short-term long sleeping may be necessary if you are recovering from injury, illness or recuperating from lost sleep. If you regularly sleep more than 9 hours and still wake up feeling tired, then speak with your health care professional.

20.

Melatonin. Melatonin

is a hormone that your body naturally produces that helps regulate your internal body clock (circadian rhythm). However, when it comes to melatonin supplements, less is more. Use it sparingly, on a short-term basis for insomnia from things like jet lag and delayed sleep phase disorder. Melatonin use should be under the supervision of a health care professional as it has side effects, and can interact with other medication conditions and medications. Melatonin can be found naturally in milk, eggs, fish, nuts, goji berries and cherries, especially the tart version. n

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Holistic Therapist Magazine Review

PULSE OF POTENTIAL THE SLEEP GUIDED JOURNAL The Sleep Guided Journal from Pulse of Potential has been getting some really good reviews, so HTM decided we needed to try it out for ourselves.

OOD sleep is fundamental for good health. Yet, it remains something that many of us struggle to achieve. Searching for sleep can feel like an elusive downward spiral. Never getting enough, we drag ourselves through our days, exhausted, unhappy and lacking energy. The Sleep is a mental wellness tool created by psychologists as a natural way of transforming sleep. The journal brings together the latest cognitive behavioural therapy techniques, good sleep hygiene practices and sleep logs, to help shift your sleep behaviours and beliefs towards those which support a more restful and restorative sleep. The journal arrived quickly in the mail. Opening the box revealed a smooth to the touch, hardcover book in a beautiful navy-blue colour. The inside pages are made of paper that feels nice to write on. The journal looks lovely on my nightstand, which may seem unimportant at first but I found that this helped me look forward to picking it up and writing in the journal each day. Inside, The Sleep is divided into 5 chapters. Chapter 1 introduces you to the science behind the journal and finishes with you setting your personalised sleep goals. The second chapter is all about sleep hygiene. Working through the guided activities leads you to setting your own

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behaviour change habits that best suit your individual needs and lifestyle. These become your daily and nightly routines which will make all the difference in helping you achieve a higher quality sleep. Chapter 3 asks you to explore your beliefs around sleep. This work requires time, and some honest self-reflection. Come back to the same question again and again to re-evaluate and dig deeper into your sleep beliefs. Allow yourself to be curious about your thoughts. Next are the sleep logs. Two weeks of intensive habit change and tracking. This is

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where the change is put into action. The last chapter of The Sleep focuses on continuing good sleep behaviour and beliefs into the future. I matched working through The Sleep Guided Journal with the sleep tracking function on my watch. It was interesting to watch the progress. Using The Sleep - sleep log tracking allowed me to see patterns and behaviours that would be negatively influencing my sleep. With time I was able to adjust these and develop better sleep hygiene. Consistency was clearly important, after two weeks of working daily with The Sleep Guided Journal I was pleased to see my sleep score start to improve. My watch recorded less awake time, lower number of awake events and more time spent in deep sleep cycle. My advice is - don’t rush your way through the journal. Start from page one and allow yourself the time to explore the concepts before setting behaviours and then moving on to tracking your sleep with the sleep logs. Changing habits can be difficult and it takes time, but the science-backed methods in The Sleep Guided Journal are a great way to support sleep improvement. n

Pulse of Potential - The Sleep Guided Journal

is available for £28 from

www.

pulseofpotential.com/products/thesleep-guided-journal

HOLISTIC THERAPIST 2024

HEALTH

New Release Book Review

HEN my daughter Zuza was diagnosed with acute myeloid leukemia (AML), our lives were turned upside down. As a mother and a healthcare professional - at the time I was a PA working in a busy emergency room - I found myself suddenly navigating a complex and overwhelming journey… And little did I know that my eyes were about to be opened and I’d end up obtaining a PhD in integrative medicine and opening my own clinic where I’d help hundreds on their own cancer journeys. Little did I know that together with my daughter Zuza, I would discover a whole new perspective on cancer care. Zuza’s Way. A Better Way.

The conventional oncology landscape

Let’s first talk about what cancer care normally encompasses: Conventional oncology largely involves some kind of combination of chemotherapy, radiation, surgery, stem cell transplants, and/or immunotherapy. Oncologists have extensive training and experience in using these treatments to target cancer cells effectively. They have gone to school for many years and treated countless children, making them the foremost experts in fighting cancer using these modalities. However, what I quickly discovered was that there is so much more to a cancer journey than cutting and burning and poisoning. And that is where integrative care comes into the picture.

INTEGRATING HOLISTIC THERAPIES WITH CONVENTIONAL ONCOLOGY

A BETTER WAY

HOLISTIC THERAPIST 2024

There is a better way

I want you to imagine that you have found mold in your basement and you need to do something about it. If you purely cut out the moldy part of the wall, and replace it with a new piece of drywall, but you do not change the damp conditions which allowed mold to grow in the first place… How likely is it that the mold will reoccur? It is very likely. A big part of integrative cancer care is precisely that. Yes, the conventional oncologists are cutting, poisoning, and radiating the cancer cells away, but you also need someone on your team who is an expert in changing the actual terrain in which cancer was able to grow. In my practice, I do just that. It might be epigenetics, it might be nutrition, it might be immune health, or it might be toxin exposure. Most commonly, it is a combination of multiple factors. In integrative cancer care, we also work on supporting conventional cancer treatment so it works better, and is less toxic. A significant concern for anyone going through cancer treatment should be toxicity mediation. This matters for our long term health, but also, because if our cancer comes back, we need to be able to withstand more treatment. There is a common misconception that

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New Release Book Review

choosing a treatment path for cancer is an eitheror decision: people tend to think that one can either pursue conventional therapies or go entirely “natural” with alternative treatments. This binary thinking is not only inaccurate but potentially harmful. The belief that a natural approach involves extreme measures like living off purely carrot juice or other “woo” practices couldn’t be further from the truth. An integrative approach often involves supporting conventional treatments and always involves using scientifically backed therapies to support the body in becoming more balanced, and less hospitable to cancer. It also involves holistically preventing and/or managing side effects, and managing toxicity.

A few of my favorite modalities

I have a unique place in the world of integrative cancer care, because I am both a cancer mom myself (currently on an active relapse journey with my daughter), and a practitioner. I have so much to say on this topic, that I literally had to write a book because I couldn’t possibly fit it all into just a few pages… But below are a few of my favorite ways in which I support my patients.

Nutrition for cancer care

One of the moments that struck me as a mom newly thrust into the pediatric cancer world, was when the hospital dietician came into our inpatient room, diet coke in hand, and told me that I needed to give my daughter pediasure (a mass produced, ultra-processed drink - the first 5 ingredients include corn maltodextrin, sugar, blend of vegetable oils, and soy protein isolate). She also told me that a ‘calorie is a calorie’ - meaning that it would make no difference to my child’s health if she ate 300 calories of twinkies, or 300 calories of wild caught salmon. That was a turning moment for me. I knew that my daughter’s little body would need quality fuel for this cancer journey we were embarking on. I could not, and would not, take any short cuts with her health. I knew I needed to do everything I could to set her up for success. Since then, I have learnt about the power of nutritional ketosis for both cancer fighting, as well as for side effect management. I have learnt about epigenetics and the field of precision nutrition. I have learnt about how certain nutritional compounds can actually enhance the workings of certain chemotherapies. I have seen the power of nutritional therapy in my own daughter, and in countless patients. I can say with full confidence that nutrition is the most commonly overlooked part of cancer care.

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Mistletoe therapy for cancer care

Mistletoe therapy, a treatment derived from the extract of the mistletoe plant, has been used in Europe for decades to support cancer treatment and improve quality of life. While mistletoe therapy is offered at mainstream hospitals in Europe, here in the US it is still seen as ‘alternative’. Which brings me to another interesting fact - did you know that on average it takes 17 years for medical research to make it into standard of care practices? A lot of what we do in integrative cancer care is standard elsewhere on the planet, or will likely become standard in some years time.

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emotional peace and healing. This will set the scene for your child to find their peace and healing. You’ve got this. You are not alone. n

Post-treatment gut healing

As a practitioner, one of my favorite sayings is: ‘test, don’t guess’ - but I don’t usually even bother testing for gut health at the end of chemotherapy because I know that chemotherapy and months of prophylactic antibiotics wreak havoc on our microbiome. There is just no way around it. In conventional oncology, when you finish treatment, you ring the bell and you are sent on your way. There is no mention of ‘hey, you might want to take a probiotic after all that’. But - our gut health impacts our immune system (and we need a tip-top immune system if we want our bodies to be inhospitable to cancer), our mood, our ability to detoxify and so much more. For a cancer survivor, gut health should be top priority! For my patients, we work on restoring gut health in a 4 step approach. It takes time, and unfortunately it isn’t as easy as popping a probiotic once a day, but it is worth the effort.

A closing note from parent to parent I want to end this with a note to parents of children on a difficult health journey. I want you to know that knowledge is power, and the more you know, the better you can advocate for your child. I also want to tell you that the more you know, the more you might get pulled towards guilt and anxiety. I want you to understand that this is not about blame, this is about equipping yourself with the knowledge you need to care for your family in the best way possible. I also want you to understand that our emotional health greatly impacts our physical health. You, as a parent, need to find the modalities and the support that work best for you so that you can find your own

Dagmara Beine is the author of the new book A Parent’s Guide to Childhood Cancer. She holds a PhD in Integrative Medicine, has over a decade of experience as a certified physician’s assistant in Emergency Medicine, and is the founder, CEO, and clinical practitioner at her Wisconsin-based integrative health clinic, Zuza’s Way. Motivated by her daughter Zuza’s multiple fights against acute myeloid leukemia (AML) and a steadfast belief that there is a better way than what conventional oncology can offer, Beine changed her medical direction from emergency medicine to integrative oncology and developed a holistic, terrain-based approach to treating her patients. She is a graduate of Dr. Nasha Winters’s Physician Mastermind program, Dr. Aviva Romm’s Women’s Integrative and Functional Medicine Certification Program, and the Kresser Institute’s ADAPT Functional Medicine Practitioner Certification Program. Get 30% off Dagmara’s new book A Parent’s Guide to Childhood Cancer at Chelseagreen.co.uk using Code: PGCC30.

HOLISTIC THERAPIST 2024

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Mistletoe Therapy

MISTLETOE THERAPY Mistletoe is an evergreen shrub with small white berries. It is most well-known for delivering the magic of a Christmas kiss. However, mistletoe is not only used for spreading Christmas joy, it has also become popular as an adjunct treatment for cancer patients. What is mistletoe? Mistletoe (Viscum album, Loranthaceae) is a semi-parasitic plant that grows on many types of trees (oak, maple, apple, elm, pine, poplar). Poisonous if eaten, the leaves, berries and stems have a long history of use within herbal medicine. In Europe, mistletoe extract may be prescribed as part of cancer therapy. The exact composition of a mistletoe extract will depend on which species is harvested, the type of tree on which it was grown and how it is harvested and processed When used in cancer therapy, mistletoe extract is typically given as a subcutaneous injection 2- 3 times a week over the course of the cancer treatment. It may also be delivered intravenously, intrapleurally, by oral dietary supplement or injected directly into a tumour. It is commonly sold under

HOLISTIC THERAPIST 2024

the formulation name of Helixor and Iscador, among others.

Mechanism of action Mistletoe extract contains several active compounds thought to have therapeutic anti-cancer1-2, antiinflammatory3 and immune system stimulation2,4 effects. These compounds include viscotoxins, polysaccharides, triterpene acids and lectins. Together they are reported to; n n

Kill in vitro cancer cells; cytotoxicity effects and induced apoptosis Reduce tumour cell migration and invasion, down-regulating tumour progression and malignancy

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Mistletoe Therapy

n n n n n

Increase the number of natural killer cells Enhance natural killer cell-mediated lysis of tumour cells Induce T-helper 2 immune response Have antiangiogenesis effects Lessen the side effects of anticancer drugs

Benefits Alongside its cancer tumour cell killing and immune system stimulation effects, mistletoe is reported to reduce the adverse effects from chemotherapy and radiotherapy, and improve the symptoms of cancer5,6. It is said to improve the symptoms of pain, nausea, diarrhoea, fatigue and anxiety. Overall, mistletoe therapy is reported to improve cancer survivability7 and improve cancer patient quality of life5,8,9.

Overall, mistletoe therapy is reported to improve cancer survivability and improve cancer patient quality of life

It must be noted that research on mistletoe efficacy is currently inconclusive. Whilst a number of studies have shown mistletoe to be associated with clinically significant improvements in patients, there are some studies which describe it to have no effect. A Cochrane systematic review found that there was not enough evidence for conclusions to be made10. Small sample sizes, poor study designs and variations in the administration method, the mistletoe extracts used, and the type of cancer being treated, make it difficult to compare existing data. A second systematic review of 23 studies found that 12 studies showed clinically significant benefit, 7 showed positive trends, 3 showed no effect and 1 showed negative trend11.

Side effects Side effects are rare but have been reported as; injection site pain and inflammation, fatigue, nausea, chills, headache, fever, leukocytosis, reduced T cell function, anaphylaxis, lymphadenopathy, thrombophlebitis and (reversible) liver damage. Mistletoe contains tyramine, which has uterine stimulant activity. It should not be used by pregnant women.

Herb-drug interactions Mistletoe may have a minor to moderate inhibition effect on certain cytochrome (CYP3A4)

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enzyme activity and thus may interfere with the metabolism of a variety of drugs. Though clinically relevant interaction is considered unlikely. It is important to speak with your oncology medical professional about your individual circumstances if considering mistletoe therapy. There is potential for benefit from mistletoe therapy as an adjunct and complementary treatment for cancer. More information on mistletoe therapy and its availability in the U.K is available from Mistletoe Therapy UK. n

References 1. Szurpnicka A, Kowalczuk A, Szterk A. Biological activity of mistletoe: in vitro and in vivo studies and mechanisms of action. Arch Pharm Res. 2020 Jun;43(6):593-629. DOI: 10.1007/s12272-02001247-w. 2. Melzer J, Iten F, Hostanska K, et al. Efficacy and safety of mistletoe preparations (Viscum album) for patients with cancer diseases. A systematic review. Forsch Komplementmed. Aug 2009;16(4):217-226. DOI: 10.1159/000226249 3. Shen JJ, Chiang MS, Kuo ML, et al. Partially purified extract and viscolin from Viscum coloratum attenuate airway inflammation and eosinophil infiltration in ovalbumin-sensitized mice. J Ethnopharmacol. Jun 1 2011;135(3):646-653. DOI: 10.1016/j.jep.2011.03.065 4. Oei SL, Thronicke A, Schad F. Mistletoe and Immunomodulation: Insights and Implications for Anticancer Therapies. Evid Based Complement Alternat Med. 2019 Apr 17;2019:5893017. DOI: 10.1155/2019/5893017. 5. Schad F, Steinmann D, Oei SL, Thronicke A, Grah C. Evaluation of quality of life in lung cancer patients receiving radiation and Viscum album L.: a real-world data study. Radiat Oncol. 2023 Mar 6;18(1):47. DOI: 10.1186/s13014-023-02234-3 6. Pelzer F, Loef M, Martin DD, Baumgartner S. Cancerrelated fatigue in patients treated with mistletoe extracts: a systematic review and meta-analysis. Support Care Cancer. 2022 Aug;30(8):6405-6418. DOI: 10.1007/ s00520-022-06921-x 7. Ostermann T, Raak C, Bussing A. Survival of cancer patients treated with mistletoe extract (Iscador): a systematic literature review. BMC Cancer. 2009;9:451. DOI: 10.1186/1471-2407-9-451 8. Troger W, Galun D, Reif M, et al. Quality of life of patients with advanced pancreatic cancer during treatment with mistletoe: a randomized controlled trial. Dtsch Arztebl Int. Jul 21 2014;111(29-30):493-502, 433 p following 502. DOI: 10.3238/arztebl.2014.0493 9. Loef M, Walach H. Quality of life in cancer patients treated with mistletoe: a systematic review and meta-analysis. BMC Complement Med Ther. 2020 Jul 20;20(1):227. DOI: 10.1186/s12906-020-03013-3. 10. Horneber M, van Ackeren G, Linde K, Rostock M. Mistletoe therapy in oncology. Cochrane Database of Systematic Reviews 2008, Issue 2. Art. No.: CD003297. DOI: 10.1002/14651858.CD003297.pub2. 11. Kienle GS, Berrino F, Bussing A, et al. Mistletoe in cancer: a systematic review on controlled clinical trials. 2003. In: Database of Abstracts of Reviews of Effects (DARE): Quality-assessed Reviews [Internet]. York (UK): Centre for Reviews and Dissemination (UK); 1995. https://www.ncbi.nlm.nih.gov/books/NBK69731/

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Recipes

The Positive Kitchen

Credit: elliegracephotography

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The Positive Kitchen shows you how to get the most out of your pantry on a budget without scrimping on flavour.

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Recipes

Breakfast Burrito A delicious breakfast-style burrito! The fillings you could use are endless with this recipe, so feel free to add anything you fancy! These burritos can be frozen and reheated, so they’re perfect if you want a quick, makeahead breakfast for work the next day.

PREP: 15MINS | COOK: 15MINS | SERVES: 1

CALORIES: 467 Kcal | CARBS: 24g | FAT: 37g | PROTEIN: 34g

METHOD

ARM some oil in a pan and add the red onion, sausage and garlic. Season with salt, pepper and paprika and fry for 5 minutes until the sausage begins to cook through. Then, add the chopped cherry tomatoes and fry everything together with another pinch of salt and pepper. While the sausage meat is cooking, add the eggs and milk to a jug and microwave for 30 seconds. Stir, then microwave again for a further 30 seconds, repeating until you reach the desired scrambled consistency. Just before the sausage mix has cooked, add the spinach and keep stirring until it wilts. Add the sausage and spinach mix to the centre of a wrap, then top with the scrambled egg and grated cheese. Wrap into a burrito and place back into the pan for 2 to 3 minutes each side until nicely toasted. Repeat with the second wrap. If freezing, allow to cool slightly before wrapping in tin foil and popping in the freezer.

Notes: To reheat the burritos from frozen, remove from the tin foil, place on a microwaveable plate, and reheat for about 2 to 2 and a half minutes until the burrito is piping hot throughout.

Credit: elliegracephotography

INGR EDIENTS 2 tsp sunflower oil 1 small red onion, diced 6 sausages, skin removed and chopped 2 tsp garlic paste Pinch of salt and pepper 1 tsp paprika 1 handful of cherry tomatoes, halved 4 eggs 70ml milk 2 handfuls of spinach 2 tortilla wraps 60g cheddar cheese, grated

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Recipes

Credit: elliegracephotography

Pesto, Roasted Veg and Feta Flatbreads I love how quick and simple this dish is! You can use all your favourite veg in this dish – just throw it all on a baking tray and get it in the oven! Load up your flatbread and you’re good to go.

PREP: 10MINS | COOK: 25MINS | SERVES: 2

CALORIES: 426 Kcal | CARBS: 56g | FAT: 18g | PROTEIN: 13g INGR EDIENTS 1 red onion, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1 tomato, chopped 1 courgette, chopped 6 whole garlic cloves 2 tbsp olive oil 1 tsp salt 1 tsp pepper 2 tsp mixed Italian herbs 2 tsp paprika 2 tsp lemon juice 2 flatbreads 4 tsp red pesto 40g feta cheese 2 tsp dried parsley METHOD

REHEAT the oven to 200°c, then lightly oil a baking tray. Spread the chopped veg onto the tray along with the cloves of garlic, then drizzle with olive oil and season with some salt and pepper, mixed Italian herbs, paprika and lemon juice. Roast the veg in the oven for around 25 minutes until it’s golden brown and softened. While the veg is cooking, take the flatbreads and sprinkle them with water on each side, then pop them into the oven for a minute to soften. Spread a layer of pesto onto the base of each, then place the roasted vegetables on top of the flatbreads. Finish with a crumbling of feta cheese and the dried parsley before serving!

HOLISTIC THERAPIST 2024

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Recipes

Easy Butter Chicken and Rice If you’re after a quick and simple curry recipe, then this is the one for you! I love a classic butter chicken, and this one is so easy to make. It’s the perfect curry to try if you’ve not yet cooked one from scratch!

FOR THE CUR RY 20g light butter 4 cloves of garlic, minced 1 onion, diced 1 tsp ground ginger 1 tsp garam masala 1 tbsp tomato purée 80ml chicken stock 50ml double cream

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200g rice, to serve 1 tsp dried coriander, to garnish

METHOD

OMBINE the chicken with the marinade ingredients and leave to marinate in the fridge for at least 30 minutes but ideally overnight. Melt the butter in a pan and add the garlic and onion, frying for a few minutes until fragrant. Season with ground ginger and garam masala, then add the tomato purée and marinated chicken breast. Fry the chicken for about 10 minutes until it’s cooked through. Pour in the chicken stock and double cream and reduce to a simmer to allow the sauce to thicken, about 15 minutes. Serve with rice and garnish with a sprinkling of dried coriander!

Credit: elliegracephotography

FOR T H E M A R I NAT ED CHICKEN 2 large chicken breasts, diced 1 tbsp turmeric 1 tbsp garlic salt 1 tbsp mild curry powder 2 tsp ground ginger 2 tsp ground cumin 1 tbsp lemon juice

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HOLISTIC THERAPIST 2024

Recipes

Millionaires Breakfast OAT BARS Another great meal prep breakfast option or a tasty snack! These oat bars are super easy to make as all the ingredients go into one oven dish. Add some protein powder to the mix to up the protein! Credit: elliegracephotography

PREP: 10 | COOK: 20MINS | SERVES: 2 BARS CALORIES: 344 Kcal | CARBS: 54g | FAT: 9g | PROTEIN: 15g INGR EDIENTS 2 bananas 200g rolled oats 50g chocolate protein powder (optional) ½ tsp baking powder 2 tsp vanilla essence 200ml milk of choice 6 digestive biscuits 25g milk chocolate 4 tbsp caramel drizzle METHOD

REHEAT the oven to 180°c, then line a square ovenproof dish with baking paper and a few sprays of oil. In a large mixing bowl, add the bananas and mash them with a fork, then add the oats, chocolate protein powder, baking powder, vanilla essence and milk. Mix everything together, then pour the mixture into the ovenproof dish and bake for around 20 minutes until cooked through and set. While the mixture is cooking, smash up the biscuits in a small bowl. Add the chocolate to a small microwave-safe bowl and microwave in 10-second bursts, stirring and checking in-between to make sure it doesn’t burn. Remove the oats from the oven and sprinkle the crushed biscuit over the top, followed by the caramel drizzle and the melted chocolate. Leave to cool in the fridge for 30 minutes, then portion the oats into 6 equal-sized bars.

HOLISTIC THERAPIST 2024

Olivia Mae Bradley (@ livthepositivefooodie) has dedicated her career

to sharing budget, macro-friendly food, and a message of self-love. She has built an online community with positivity at its core. In early 2024 she launched The Positive Walking Club, a social walking club for women to get together and explore the English countryside. When she’s not living her best foodie life, Liv can be found going

reakfas

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on long walks with her dog, Bennie. The Positive Kitchen is published by Meze Publishing and available at https://mezepublishing.co.uk/shop/ using the discount code Liv.

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A multinutrient for everyone NEW and improved multinutrients from BioCare. At BioCare, we’re always leading the way with our research and development alongside nutritional experts. That’s why our new and improved multinutrient range has been redesigned to meet even more specific health needs and offer greater personalised support for men and women. More effective. And no additives. With more specific botanicals and effective nutrients that are easily absorbed and used by the body like methylfolate, methyl B12, vitamin K2 and D3.

So whoever the person, we have the multinutrient for them.

BioCare Limited Manufactured in the UK

We’re here to help. Call on 0121 433 3727 or visit biocare.co.uk

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Research Round Up

NEW FRONTIERS NEW FRONTIERS:

RESEARCH ROUND UP

THE LATEST SCIENTIFIC RESEARCH OF INTEREST TO HOLISTIC THERAPISTS ASTHMA LINKED TO CHILDHOOD ANTIBIOTIC USE Immunological research by Monash University in Australia has found antibiotic use in early life to be a risk factor for the development of asthma in adulthood. ‘Antibiotics can have the unintentional effect of reducing bacteria which promote health’. The use of antibiotics in the first year of life disrupts gut microbial composition, causing the gut bacteria to produce less of a protective substance called IPA, or indole-3-propionic acid. IPA, transported by the bloodstream from the gut to the lungs, has a lung protective function. Too little IPA predisposes the lungs and airways to allergic inflammation, increasing the risk of developing allergies and asthma. Research is now needed as to whether taking IPA as a dietary supplement has the potential to prevent or reverse lung damage caused by antibiotic use.

YOGA MORE EFFECTIVE THAN STRETCHING FOR CARDIOVASCULAR HEALTH A pilot study on 60 individuals with diagnosed hypertension was conducted to assess the effectiveness of yoga in reducing cardiovascular risk. Study participants were randomised to receive a 3 month intervention of either exercise training and structured yoga or exercise training and stretching. At the end of the pilot study participants in the Yoga group exhibited a greater decrease in systolic blood pressure and resting heart rate than participants in the stretching group, and they also showed an improved Reynold’s Risk score (10-year cardiovascular risk). These results suggest that yoga was more effective than stretching in reducing cardiovascular risk for individuals with diagnosed hypertension. Ref: doi.org/10.1016/j.cjca.2022.09.019

IT MAY ONLY TAKE A LITTLE LICORICE TO RAISE BLOOD PRESSURE Glycyrrhizic acid (GA) is the main active ingredient in licorice root. Whilst having many potential health benefits, it is also known to raise blood pressure through its action on the kidney. This effect was thought to only occur with a high licorice intake. However this is now being questioned with a study on 28 healthy volunteers showing that only around 100mg of GA per day was needed to significantly increase systolic blood pressure. Glycyrrhizic acid is typically found in ‘sweet licorice’ and the concentration of GA within commercial licorice is often unlabelled. Studies have found that GA concentrations in commercial licorice can range from 0.29 and 112 mg GA/g. Caution or moderation of licorice intake may need to be considered by those at risk of high blood pressure and cardiovascular disease. Ref: doi.org/10.1016/j.ajcnut.2024.01.011

Ref: doi.org/10.1016/j.immuni.2024.06.010

LOW MAGNESIUM INCREASES RISK OF DISEASE Low blood magnesium levels (less than 18mg/L) have been directly correlated to high levels of homocysteine, a genotoxic amino acid, in a new study released by the University of South Australia. Homocysteine directly damages the DNA, leaving people susceptible to a range of diseases, including cancers, diabetes, gastrointestinal disease, neural tube defects, neurodegenerative disorders such as dementia, Alzheimer’s and Parkinson’s disease and accelerated aging. Optimal magnesium intake, either diet or supplements, could therefore play a role in maintaining genomic integrity and, consequently, have a positive impact on the prevention or progression of disease. Ref: doi.org/10.1007/s00394-024-03449-0

HOLISTIC THERAPIST 2024

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Research Round Up

KENCUR GINGER HAS ANTI-CANCER PROPERTIES Kencur (Kaempferia galanga L.) is a tropical plant from the ginger family. It is predominantly grown in South East Asia and is used both as a cooking spice and in herbal medicine. Researchers from the Osaka Metropolitan University have shown that Kaempferia galanga L. and its main component ethyl p-methoxycinnamate (EMC) have anti-cancer properties. These compounds were found to be selectively cytotoxic to cancer cells, inhibiting the proliferation of tumour cells and thus suppressing cancer cell growth. Ref: doi.org/10.1016/j.heliyon.2023.e17588

MUSIC HELPS RELIEVE DEPRESSION SYMPTOMS We all know that music can elicit emotions. It can make us feel upbeat and good, or it can bring about more negative feelings like grief, anger and sadness. However, new research has shown that there is potential for music to be used as treatment for symptoms of major depressive disorder. A neural pathway exists from the brain’s auditory cortex to the reward circuits in the bed nucleus of the stria terminalis and the nucleus accumbens. Researchers showed that music induced a modulatory effect on this pathway, and the associated

reward circuits, activating an antidepressant response. Both positively emotive songs and negatively emotive songs were played to the study participants, who suffered from depression, giving one of the most interesting findings of this study. The emotional context of the songs did not affect the listeners’ mood. Instead “the improvement in depressive symptoms was not linked to the emotion of the music itself, but to the patient’s level of musical enjoyment”. In layman terms this means that the depression symptoms were not improved by whether the song was ‘happy’ or ‘sad’ but instead linked to whether or not the listener liked the song. Ref: doi.org/10.3389/fpubh.2023.1281144

TAICHI FOR BETTER MOBILITY AND BALANCE A systematic review and meta-analysis of 12 studies (2,901 total participants) found Tachi to be more effective for improving functional mobility and balance in older adults, compared to conventional exercise. The researchers noted that Yang style Taichi in particular lead to significant improvements in both functional mobility and balance when the intervention time was short or the total time low. What is responsible for this Tachi mediated improvement is not yet clear, with researchers hypothesising links to Tachi’s whole-body movements, emphasise on weight-shifting, limb coordination, integration of sensory inputs, and cognitive function effects. Ref: doi.org/10.3389/fpubh.2023.1281144

This was a descriptive study, in no way capable of assessing causation and therefore could not accurately state whether or not the supplements taken by the study population were hepatotoxic. What this study did examine was what proportion of the population took certain supplements and what the demographic characteristics of these people were. The study found the prevalence of certain herbal and dietary supplement use within its sample population to be 57.6%, and that people who took supplements were generally older, with a higher education level, and more likely to have arthritis. The US Drug-Induced Liver Injury Network (DILIN) studies the etiologies, risk factors, and outcomes of patients with drug-induced liver injury. HTM reviewed recent reports, finding that;

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It is not uncommon for herbal and dietary supplements to have incorrect content labels. 51% of 272 tested supplements tested were mislabelled, meaning the supplements either contained ingredients not listed on the label or did not contain ingredients listed on the label (doi.org/10.1002/hep4.1346).

The most commonly mislabelled supplements were products for appearance enhancement, sexual performance and weight loss (doi.org/10.1002/hep4.1346).

HERBAL SUPPLEMENTS AND LIVER DAMAGE In recent weeks we saw headlines around the globe stating that people were at risk from liver damage from herbal supplements. Media headlines included ‘6 Herbal Supplements That May Cause Liver Damage’, ‘Study links turmeric, Ashwagandha and green tea ‘herbal supplements’ to liver damage’, ‘6 popular herbal supplements linked to potential liver risks’. So HTM decided to dig into the research. The study being quoted by the above media reports was Likhitsup A, Chen VL, Fontana RJ. Estimated Exposure to 6 Potentially Hepatotoxic Botanicals in US Adults. JAMA Netw Open. 2024;7(8):e2425822. doi:10.1001/jamanetworkopen.2024.25822. This University of Michigan study did not, in fact, link certain herbal supplements to liver damage, nor did it assess whether the noted herbal supplements were hepatotoxic.

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Some mislabelled herbal and dietary supplements contained agents recognized to cause liver injury (doi.org/10.1002/hep4.1346).

Products implicated in liver injury were typically those used for body building (illegally containing anabolic steroids), products for weight-loss (where green tea extract was “believed to be the causative agent”) or multi-ingredient nutritional supplements where the “component responsible for the toxicity was unknown” (doi.org/10.1002/hep.28813). Anabolic steroids have known heptotoxic effects and can induce liver injury. The link between Green Tea Extract (GTE) and liver injury is unknown, and is thought to be an “idiosyncratic reaction” (doi.org/10.1002/hep.28813).

HOLISTIC THERAPIST 2024

HEALTH

Research Round Up

Aegle marmelos, used in Ayurvedic medicine, was suspected but unproven to be the causative agent in liver injury from OxyElitePro® weight loss product (doi.org/10.1002/hep.28813).

Other herbal products have been named by the DILIN as potentially hepatotoxic. These include black cohosh (Actaea racemosa), kratom (Mitragyna speciosa), valerian (Valeriana officinalis), Eurycoma longfolia, wormwood (Artemisia herbaalba), cat’s claw (Uncaria tomentosa), Ganoderma applantum (artist’s conk), Fo-Ti (Fallopia multiflora), Red Yeast rice (Monascus purpureus), and Garcinia cambogia. But the DILIN report states that in these cases there were “alternative explanations for the liver injury” and “the role of these specific herbal products in causing the liver injury was often difficult to assign with any assurance, because of the lack of documentation of their chemical presence and purity, the possibility of contamination with other herbal products or mislabelling of the ingredients”. (doi.org/10.1002/ hep.28813).

A 2023 literary review on ashwagandha suggests a total of 22 cases of liver injury related to this Ayurvedic herb. Chemical analysis conducted on some of the herbal formulations involved revealed that they contained “only natural phytochemicals without adulteration or contamination”. (doi.org/10.1097/ HC9.0000000000000270). Trials of turmeric and curcumin consumption by humans have shown turmeric to not have toxic effects. Yet, 10 cases of turmeric implicated liver injury have been reported by the DILIN where the causal relationship between turmeric and the injury was rated as definite, highly likely, or probable (doi. org/10.1016/j.amjmed.2022.09.026).

same regulations. Mislabelling of supplements exists within some sectors of the herbal and dietary supplement market and there are risks associated with taking untested, unverified products. For now, the responsibility for the safety of these products lies with the respective manufacturers. Choose products from reputable brands. Secondly, herbal and dietary supplements have an effect on the body, and this effect could be potentially beneficial or potentially harmful. There is some evidence that certain supplements could potentially be hepatotoxic. In particular, supplements relating to body building or weight-loss. This hepatotoxicity could be due to the supplement illegally containing unlabelled substances (like anabolic steroids) or through actions on the liver of the implicated herb itself. Further research is needed to be sure which products are implicated and the mechanism by which the hepatotoxicity occurs, for now it is thought that people carrying a specific genetic sequence may be at greater risk for liver injury from particular herbal components (doi. org/10.1016/j.amjmed.2022.09.026). Thirdly, liver damage can have serious life-threatening consequences and can result in death. In the cases cited above, many were self-limiting and resolved when supplement use was stopped, some required liver transplant and a few cases resulted in death. As a therapist it is important to upskill yourself with the knowledge of how liver injury presents and do not hesitate to refer your client to their medical practitioner if there is any suspicion of potential injury or disease. Remind your clients’ that it is important that they tell you and all their health professionals about any supplements they are taking. At HTM we support the regulation of herbal and nutritional supplements to ensure that products are safe and have accurate labelling around ingredient composition. Health professionals of any discipline working with supplements need to have an understanding of the supplement’s mechanism of action and

of potential supplement-drug interactions. However, accurate reporting of academic literature by the media is also important. In our opinion, citing incorrect studies, drawing incorrect conclusions from cited studies or sensationalising medical reports is irresponsible and leads to confusion and distrust amongst readers. As a therapist, question what you read and don’t hesitate to delve into the research reports yourself to verify information. Wherever possible seek conclusive evidence from rigorous, methodologically sound, welldesigned, validated, and replicated trials. n

Clinical Presentation of Liver Injury n n n n n n n n n n n n n n

Abdominal pain in the right upper quadrant Nausea, vomiting, loss of appetite Fatigue and feeling unwell Pruritus (itchy skin with no visible rash) Jaundice (yellowing of skin and eyeballs) Dark-coloured urine and/or lightcoloured stool Hepatic encephalopathy (altered mental status) Ascites (fluid swollen belly) Musty, fruity or sweet smelling breath Easy bleeding and bruising (coagulopathy) Vomiting blood or vomit that looks like coffee grounds Disorientation or confusion Sleepiness Tremors

So, what can we take away from all of this? Firstly, we must be aware that within the UK and EU herbal and dietary supplements are regulated as foods. Supplements manufactured outside of the UK/EU may not be subject to the

HOLISTIC THERAPIST 2024

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Skin Care

SOOTHE AND NOURISH YOUR STRESSED SUMMER SKIN Did your skin see too much sun, salt or sand during the summer months? Try these 10 post summer skincare tips.

Start with a gentle cleanser.

Replace your physical exfoliator with a gentler acidic one.

Swap your foam cleanser for a gentler and moisture rich cream, balm or oil cleanser.

Once or twice a week use an exfoliator with AHAs, BHAs, or PHA’s, rather than something with a grainy texture which may irritate sun damaged skin. Be aware though that whilst AHAs and BHAs can do wonders for your skin, some skins are more sensitive to these products than others. If you have not used AHAs or BHAs before, start with a low concentration, do a patch test on your forearm, apply only at night and watch your skin for any sensitivity reaction.

water and moisture into your skin, helping to replace your skin’s lost moisture and improve its water content. Examples of humectants include hyaluronic acid, AHAs (e.g. lactic acid, glycolic acid, citric acid), BHAs (e.g. salicylic acid), glycerin and panthenol.

Nourish your skin.

Swap out your summer light weight or gel-based lotions for a cream, balm or oil-based emollient that helps to smooth and soften the skin as well as lock in more hydration. Or if your skin is feeling particularly dry then use an occlusive. Occlusives, such as shea butter, squalane, beeswax and oils, add a barrier to your skin that holds the moisture in for longer. Some emollients also act as occlusives.

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Applying the emollient or occlusive within 3 minutes of washing your hands or getting out of the shower, while your skin is still moist, can help trap the water in before it evaporates.

Restore the skin’s natural barrier by adding ceramides.

Ceramides are lipids that are naturally found in your skin. They act by creating a barrier which locks in moisture and keeps harmful skin irritants out. They are good for treating dryness and skin irritation. Ceramides can be found in certain cleaners, creams and serums. Make sure you buy a product in an opaque, airtight bottle to ensure product longevity. Ceramides can also be included in your diet by eating wheat, rice, corn, sweet potatoes and soy.

7. 8. 9.

Continue to use a daily SPF. Check the expiry date of your products.

Make sure you are not using something that is past its use by date.

Keep your water temperature in check.

Using overly hot water for your shower, bath or to wash your hands will dry your skin, leaving it feeling dehydrated and irritated.

10.

Use organic.

Look for brands that use organic, naturally occurring, ethically sourced ingredients. n

Treat sun damage.

Look for products that contain Vitamin C, niacinamide (Vitamin B3), retinol (Vitamin A) and peptides to brighten your skin, treat fine lines and wrinkles, smooth enlarged pores and minimize sun-related skin discolouration. Add antioxidants to protect against free radical damage and hydroquinone as a skin-lightening agent. Azelaic acid can help with acne and blemishes. Like AHAs, retinol increases your skin’s sensitivity to the sun so it is best to add Vitamin C into your morning skincare routine, and use retinol and AHAs at night. Hydroquinone may not be suitable for very dry and sensitive skin.

Increase the hydration. Use a product that contains humectants as these will attract

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HEALTH

Feeling Festive

Your Good Christmas

gift guide

Nakin Skin Care

Give the gift of skin kindness this Christmas. Nakin’s natural anti-ageing range is all about skin kindness and ethical living. The products are filled with natural actives and extracts such as hyaluronic acid, cassia, argan oil, baobab, jojoba oil and seaweed which work with the skin barrier to provide lots of caring nutrition to hydrate and nurture, rejuvenating the face and neck while being kind to skin at the same time. Nakin products are sustainably produced locally in the UK. The full range of cleansers, treatments and creams from this luxury, eco skincare brand can be www.nakinskincare.com found at

HOLISTIC THERAPIST 2024

Mayfairsilk Luxury Silk Pillowcases Indulge your loved one with the gift of luxury silk pillowcases. Choose from the beautifully patterned hummingbird print of Peach Dreams, delicate florals and patterns, deep jungle themes or classic and timeless solid colours, all made from award winning Mulberry Silk. Sleeping on superior silk reduces friction for smoother, shinier hair and helps maintain skin’s hydration, leaving your complexion radiant. They are also hypoallergenic non-irritating and dust mite resistant. Mayfairsilk plants a tree with every order. Prices start at £47 and full sets with bed sheets are also www.mayfairsilk.com available

Nourish and Flourish Subscription box

Blooming Blends Sexy Tincture

The Nourish and Flourish Subscription box is the ultimate monthly subscription box for the busy, healthconscious women in your life. Created by registered nutritionist Donna Peters, it is designed to support women on their menopause journey. It contains premium supplements, luxury self-care items, health development books and membership access. Subscription costs start from £45.00 per month and can be purchased at www.thenourishandflourishbox.com

Give the gift of sensuality and love with this energizing and stimulating SEXY Blooming Blends tincture. The tincture contains a sensual blend of carefully selected ingredients known for their ability to enhance libido, reduce stress, and promote overall sexual wellness. By incorporating SEXY into your routine, you can support your sexual health naturally, boosting both your confidence and your connection with your body. Available for £25.99 from www.bloomingblends.co.uk

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Feeling Festive

HEALTH

Body Fabulous Health Tests Give the gift of health and knowledge to someone you love with the ULTIMATE Methylation DNA Test from functional medicine clinic, Body Fabulous. This one-of-a-kind test is perfect for health-conscious individuals looking to optimise their health, fitness, and overall well-being. The simple, non-invasive cheek swab is suitable for all ages and offers unparalleled insight into a person’s genetic makeup. The test provides data that empowers people to make informed decisions about the supplements and nutrients they need.

Moddershall Oaks Ultimate Spa Break Spoil your lover, your parents or yourself with the ultimate overnight spa break at Moddershall Oaks. This luxurious experience of total relaxation & pampering comes complete with a night in the luxury suite, dinner, breakfast and spa treatments! Included in the Relax & Revive spa break: n Welcome drink on arrival n One night in a luxury suite n 2-course dinner in The Oak House restaurant n Freshly cooked breakfast n One 50-minute treatment per person (excludes NEOM) n One 25-minute DEMI treatment per person n Full use of the spa facilities from 3pm on arrival day until 4.30pm on day of departure n Discounted fitness classes (prebooking advised) n Use of a fluffy robe and towel throughout your stay n Complimentary use of our onsite gym at MADE Wellness Centre From £262.50 per person, book online: www.moddershalloaks.com/spa/ classic-spa-breaks/. Relax and Revive Spa Day experiences are also available, starting from £190 per person.

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A glimpse of what is included in the test results; n

Vitamin Levels: Assess risks for deficiencies in Vitamins A, B12, C, D, E, and more. Mineral Requirements: Determine your needs for Magnesium, Zinc, Calcium, and Iron. Dietary Sensitivities: Find out if you have genetic predispositions for lactose or gluten intolerance, or caffeine sensitivity. Cardiometabolic Health: Understand how your genetics affect cholesterol, triglycerides, and glycaemic control. Exercise Optimisation: Discover if your genes favour strength, endurance, or susceptibility to injury, and tailor your workouts accordingly.

Tests start from £375 and can be ordered www.mybodyfabulous. online from: co.uk

Nomad Sunglasses Give the gift of rubbish! Nomad sunglasses are on a mission to make the world’s most eco-friendly sunglasses. All their glasses are made from 100% recycled ocean plastic and are shipped in plastic-free packaging. For each pair sold, Nomad funds the planting of 2 trees to help nature breathe easier. These are sustainable sunglasses made with style! Multiple styles available from www.nomadeyewear.com. Prices start at £46.95.

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HEALTH

Feeling Festive

UNISTELLAR ODYSSEY Smart Telescope

Aeropress Bring some colour into your Christmas giving with an iconic AeroPress Coffee Maker, now newly available in a diverse selection of colours. Coffee made with an AeroPress coffee maker contains about one-fifth the acidity of drip brewed coffee and one-ninth the acidity of French press brewed coffee because of this the drink is easier on your stomach, and the materials are BPA and phthalates free. But did you know that not only can you make a regular expresso, americano or latte with your AeroPress, but you can also use it for your turmeric latte, your chai, to brew tea or to make cold brew. Versatile, compact, durable and lightweight, the Aeropress is perfect for the small therapy clinic kitchen, at home or on www.aeropress.co.uk the go. Available at from £54.99

The perfect gift for night owls and those who wish to explore the wonders of the Universe. The UNISTELLAR’s ODYSSEY is the world’s most powerful and simple-to-operate smart telescope. The ODYSSEY is designed for ease of use and portability, it brings the night sky closer to home even in the most light-polluted urban settings. Amateur and professional stargazers alike can transform their garden, balcony or outdoor adventure into their own personal observatory. It comes with a sky catalogue that will guide you to over 5,000 nebulae, galaxies and planets with vivid colours and intricate details for an unforgettable night under the stars. Priced from £1,999 the telescope is available from www.shop.uk.unistellar.com

Mind Spa Kit - Sleep There is one key ingredient that’s often overlooked when we’re focusing on transforming our health for the better: sleep. Give the secrets of a wonderful slumber with this Mind Spa Sleep kit, including a travel-friendly eye mask and dreamy lavender room mister. Available from www.igloobooks.com/

Pure Moments Give the gift of mindful moments with the new Pure Moment from audio brand Pure. This beautifully crafted audio companion is designed for improved sleep routines and deeper relaxation. As a sleep companion it comes with a choice of ambient sounds including white noise, birdsong and sea waves to create a tranquil atmosphere. A wake-up with light option gradually illuminates your bedroom to help you experience a natural and peaceful wake-up experience. You can then move into your day with the Moment’s exceptional audio quality via its inbuilt radio stations or Bluetooth connectivity. The Pure Moment allows you to personalise your routines and program the device according to your daily needs. Available in Cotton White or Coffee Black. The Pure Moment is available www.pure-audio.com for £109.99, or from with wireless charging from £149.99.

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Feeling Festive

HEALTH

Grow it Carnivorous Plant The perfect gift for the budding gardener or nature enthusiasts. The Grow it Carnivorous Plant comes with everything you need to grow two insect-eating plants: the Venus Flytrap and the Pitcher Plant. Eco-friendly and biodegradable this carnivorous plant kit www.giftrepublic.com is available from for £12.99

The Mystery Agency The Man From Sector Six Give the gift of play and intrigue with an escape room experience at home by The Mystery Agency. Each box contains authentic physical objects and beautifully designed documents to solve puzzles, crack codes and access websites, then unravel the main mystery. New for Christmas, your mission is to save the planet with The Man From Sector Six. Order online for £50 from www.themysteryagency.com

STABLIO Art Sets Multi-coloured pen gift packs from STABLIO are the perfect Christmas gift or stocking filler for the budding artist or DIY’er in the family. The metallic fibre tip pens come in 8 shiny colours and have a large tip and a triangular grip zone suitable for small children’s hands. They can be used on paper, cardboard, wood and other absorbent surfaces. While the STABLIO swing cool Pastel is the perfect companion for on the go. Avaliable from STABLIO and all good stationary stores.

Cancer UK Charity Cheer Give the gift of charity cheer while also treating your loved ones by choosing a gift from Cancer Research UK’s Christmas Collection. From luxury soft throws, cosy hot water bottles and cute hand warmers through to fun and festive Christmas decorations, including interactive Christmas Crackers, there is something for everyone. 100% of the net profits from every purchase goes towards the charity’s life-saving cancer research. Purchases can be made in any of the over 550 Cancer Research UK stores across the www.cruk.org/find-a-shop or online on UK www.cruk.org/christmas. Prices range from £1.49 to £34.99

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HEALTH

Feeling Festive

Skär Organics Candles

Antioxi Shroom Teas Tap into the medicinal benefits of mushrooms, with these organic mushroom Shroom teas from Antioxi. Newly released, the range includes Gut Health Tea Blend, Vitality Tea and Calm Tea, with each style of tea offering different health & wellbeing benefits. From anti-inflammatory properties to enhanced immunity and tranquillity, as well as supporting digestion and relaxation, promoting hydration and mental clarity, the Shroom tea range aims to embody the perfect blend of health and www.antioxi.co.uk/ pleasure. Available at collections/shroom-tea from £8.99 each.

Hemp Infused Olive Oil by QUWA Koroneiki extra virgin olive oil from the fertile, nutrient-rich soils of Sparta, Greece is blended with broad-spectrum, THC-free CBD, enriched with the aerial parts of the hemp plant to ensure a rich profile of cannabinoids (including CBN & CBG) to make this Hemp Infused Olive Oil. Renowned for its exceptional taste and myriad of health benefits. Choose between 750mg and 1500mg CBD potencies. Purchase www.quwacbd.com from $59.90. from

Bring the scent of Christmas into your house with the Orange + Spice Aromatherapy Candle from Skär Organics. UK’s first Soil Association certified organic candles, the certification helps to ensure that all ingredients have been managed according to the strictest standards at every stage of the process. Skär Organics Candles are not just a mark of luxury, but also a symbol of commitment to quality and ecological responsibility. Buy for £40/200g from www.SkarOrganics.com

YourStory Unique Personalised Storybook Give the gift of memories, with the magical YourStory personalised story book. This is the perfect gift for those that are in the senior part of their lives as it can help them maintain a sense of identity and connection, but it is also appealing to all generations. The creation process is straightforward and easy for anyone to complete. You are provided with a series of thought-provoking questions and themes which guides the storybook creation process, and you are able to upload your personal photos. The end result is a beautiful hardcover book filled with revered photos and memories, celebrating your life’s journey. YourStory donates to Alzheimer’s Society with every book printed. Price: £149 for the whole service and 1 book, £50 for www.yourstory.co.uk extra books from

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Art & Soul Puzzles Gift the gift of mindfulness puzzling with the new Art & Soul collection of puzzles from Ravensburger. This series of contemporary 750-piece puzzles has been illustrated by up-and-coming young artists from across the world. RRP £14.99 www.ravensburger.co.uk from

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Feeling Festive

HEALTH

Temple of Incense Gift Sets Alighten the senses with Christmas joy by filling your home, or your Christmas Stockings, with the wonderful aromas from Temple of Incense Gift Sets. These vegan and cruelty-free, temple-grade, luxury scented incense sticks come with beautifully crafted incense holders which can be used as trinket trays when not burning incense. Luxury soaps are also available. The perfect gift for the yogi in your life. Gift set prices start at £22, order directly from www.templeofincense.com

Soopa Selection Box For the dog-lover in your family. This gift-ready selection box features a delicious combination of superfood dental sticks and healthy bite-sized pieces of festive joy in the award-winning British brand’s best-selling flavour combination: Cranberry & Sweet Potato with added natural flaxseed for happy tummies. Grain-free, with nothing artificial added, low calorie, hypoallergenic, and 100% plant-based ingredients they’re a ‘pawsome’ Christmas gift that we know your pooch will love, because our dog couldn’t get enough www.soopapets.com of them! RRP: £6.99 from

PO.P Kidswear Winter Accessories Made from organic cotton or recycled materials, the winter selection of hats, gloves and mittens are an adorable and non-toxic way to dress your children this winter. They also make perfect gifts for Christmas and newborns. Available in stripes, solid colour or prints from www.polarnopyret.co.uk, prices start from £7.

The Stained Glass Tarot A perfect gift for someone on their spiritual journey. The beautiful stained glass imagery in this traditional 78-card tarot desk was inspired by the intricate symbolism and colors of sacred places. The accompanying guidebook is highly detailed, with instructions on how to use the cards, detailed write-ups about each card, thorough meanings for each card of both Major and Minor Arcana, for their upright and reversed appearances, as well as exploring each card’s esoteric symbolism. For the 22 Major Arcana cards, the author also explains how each card fits into the progressive soul’s journey from The Fool to The World. £25 from www.innertraditions.com

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MICRONUTRIENT SUFFICIENCY IN YOUNG PEOPLE

N a response to the UK National Diet and Nutrition Survey and related findings, the Health and Food Supplements Information Service (HSIS) produced a far-reaching report in 2020, concluding that vitamin and mineral intakes are low and continuing to fall in teenagers and young adults (1). This has not changed.

HSIS found that teenagers are often ‘picky’ and seldom explore different foods, fruits or vegetables, which makes a varied diet difficult to achieve, and even if they do, it is not sustained At the same time Seagreens®, which is seaweed uniquely produced from our native wild seaweeds specifically for human nutrition has been available for the past 25 years. Easily included in the daily diet of children, teenagers amd young adults at one gram per day (a quarter of a teaspoon) this provides a natural

Image: Ascophyllum nodosum (Knotted Wrack) species

ADVERTORIAL

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balance of all the micronutrients in which they might be or become, deficient, at low cost. HSIS found that teenagers are often ‘picky’ and seldom explore different foods, fruits or vegetables, which makes a varied diet difficult to achieve, and even if they do, it is not sustained. The opportunity for health professionals, parents and carers is that they have favourite foods, the key to including a tiny amount of Seagreens® culinary ingredient or even capsules on a daily basis. Daily use of this small amount is of more value than seaweed included in a meal periodically, because the most valuable micronutrients, including all the minerals, essential Omega fatty acids, and rare vitamins like B12, are not manufactured nor easily stored in the body. For example 54% of British teenage girls intake less iron than the LRNI. Similar numbers are lacking iodine, yet the seaweed provides adequate amounts of all the mineral trace elements to ensure dietary sufficiency. The seaweed is non-allergenic and subject to the rigorous and continuous analytical testing of its total composition on production, and this readily available for each

product at the Seagreens website www.seagreens.shop. A booklet and concise information summaries are available to practitioners and consumers from Seagreens Information Service at info@seagreens.co.uk.

References 1. Micronutrient requirements in the teenage years, HSIS report 2020: [ https://www.seagreens.co.uk/Documents/HSIS_ Dietary_Status_of_Teens_report_2020.pdf ]

Seagreens Ltd, The Warren Estate,

Handcross, West Sussex RH17 6DX, Great Britain Telephone +44 (0)1444 400403 Email: info@seagreens.co.uk Website:

www.seagreens.co.uk

Administered in the interests of our Partners and Customers by Seagreens Trust

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Visit: https://bit.ly/46RJ2ug

Enjoy a yearly subscription to our magazine for a special price of just £20 (normal price £24)

INSTANT

Dandelion Coffee

Like all Aquasol products, our new Dandelion Coffee is pure, natural and conveniently instant. Just stir into hot water or milk for a deliciously balanced coffee substitute. Mix with any other AquaSol herb; Hibiscus, Guarana, Ginseng or Echinacea. www.aquasol.co.uk

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HEALTH

Gratitude

Gratitude Feeling grateful makes us happier and healthier

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RATITUDE, it’s a feeling of thankfulness, and having a disposition orientated towards appreciation and positivity. It is strongly related to wellbeing, contributing to increased happiness, positive emotional functioning, positive social relationships and lower dysfunction. People who feel grateful are happier and healthier. This correlation is true regardless of a person’s health status or stage of life. Grateful people experience positive emotions more frequently, they are more open to feelings, ideas and values, they are more achievement striving, have stronger and more positive relationships, and higher self-esteem. They are also less stressed, less angry, less depressed, less anxious and less emotionally vulnerable. They show reduced levels of inflammatory biomarkers and reduced pain. Grateful people are more likely to value each day and feel as if they are ‘living life to the full’. Life feels positive, pleasant and satisfying.

Gratitude

write down all the things you are grateful for as a one-off exercise.

Grateful behaviour.

Show gratitude to yourself or to someone else either through words or through action. Words may be ones of thankfulness, appreciation or positivity. Action may be a gift, a visit or doing something nice for someone else. You can also do this alone simply by saying in your head ‘Thank you (person/event) for …’. As with any skill, the more you practice the more gratitude you are likely to experience. Practice gratitude and watch your life transform over time.

References doi.org/10.1037/0000138-020 | doi.org/ 10.1016/j. cpr.2010.03.005 | doi.org/10.1037/0022-3514.82.1.112 doi.org/10.3389/fpsyg.2017.00868

INCREASING GRATITUDE

Gratitude journal. Keep a

daily diary of things you feel grateful for. Be as specific as possible and aim for variety but don’t feel that these have to be life changing events. You can feel grateful for your cup of coffee, a call from a friend, the evening rain or your soft bed sheets. You may set yourself a target of 3 or 5 things to list each night before going to bed. ‘I am grateful for/that/ to..’

Grateful contemplation. This is

less structured than list making. In grateful contemplation you set yourself a timeframe, say 5 mins, and you think about or

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QUESTIONS 1. I have so much in life to be thankful for. 2. If I had to list everything that I felt grateful for, it would be a very long list. 3. When I look at the world, I don’t see much to be grateful for. 4. I am grateful to a wide variety of people. 5. As I get older I find myself more able to appreciate the people, events, and situations that have been part of my life history. 6. Long amounts of time can go by before I feel grateful to something or someone.

CALCULATE n Add up your scores for items 1, 2, 4, and 5. n Reverse your scores for items 3 and 6. (if you scored a “7,” give yourself a “1,” if you scored a “6,” give yourself a “2,”) then add the reversed scores for items 3 and 6 to the total from Step 1. n This is your total GQ-6 score. The number will be between 6 and 42.

Grateful people are more likely to value each day and feel as if they are ‘living life to the full’. Life feels positive, pleasant and satisfying. Yet feeling grateful does not always come naturally. Sometimes we just don’t have such a positive outlook towards ourselves, others, or life. So what can we do to increase our disposition towards gratitude?

HEALTH

THE GRATITUDE QUESTIONNAIRE The six question gratitude questionnaire (GQ-6) is a self-report measure of a person’s disposition to experience gratitude. You can use this outcome measure for yourself or with your clients.

A higher score indicates a greater disposition towards feeling gratitude, and is positively correlated to a range of positive outcomes (optimism, life satisfaction, hope, spirituality and religiousness, forgiveness, empathy, prosocial behaviour) and negatively related to depression, anxiety, materialism and envy. n

References McCullough, M. E., Emmons, R. A., & Tsang, J. (2002). The Grateful Disposition: A conceptual and Empirical Topography. Journal of Personality and Social Psychology, 82, 112-127.

Score each question from 1 to 7: 1 = strongly disagree, 2 = disagree, 3 = slightly disagree, 4 = neutral, 5 = slightly agree, 6 = agree, 7 = strongly agree.

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