T H E M AG A Z I N E F O R
Natural Therapies
SPRING 2022 ISSUE 5 £5.00 NATUROPATHYMAGAZINE.COM
Kombucha
THE TEA OF IMMORTALITY
AYURVEDA & RESPIRATORY HEALTH WONDERS OF
Sea Vegetables EPIGENETICS Key to Love Life?
Natural Solutions For Chronic Pain
• CNM SECTION • Naturopathic Diet Thyroid Allergies & Spring Detox
I t’s Spring!
VITALISM NATUR AL HEALTH PHILOSOPHY
EDITOR Madelaine Winzer
Welcome
GENERAL MANAGER Carl Newbury ART DIRECTION/DESIGN Victoria Osborne
H
ello, a very light and bright welcome everyone to this spring issue of Naturopathy magazine. I am delighted and privileged to be guest editing this magazine and equally excited to introduce some exiting new writers to the issue. With the long-anticipated spring in the air, this time of year can really lift the spirits. From new green shoots bursting through the soil, to an eruption of animal activity, the sights and sounds of the natural world ‘waking up’ or starting afresh surround and inspire us to our own regeneration. As we awake from ‘hibernation’; the vibrancy of nature at this time of year is infectious. It is an exciting time; we live in the knowledge that winter is now fully behind us, and the promise of summer is just around the corner. Moving with the seasons; we collectively look to shrug off the heavy clothes and stodgy food of winter, doing a spring clean of the house and the body, and commencing those serious and often necessary detox regimes. It can be a time for new beginnings and a time to ask, ‘What am I taking on in spring?’ At my wellness shop in Crouch End we are readying ourselves for spring. We are bringing lighter, greener, and fresher products to the shelves that support detox and cleansing. Our clients love to buy Seagreens seaweed, Pure kombucha, Aquasol artichoke, nettle tea and dandelion coffee, they love the quality and the benefits.
CONTRIBUTORS Susan Clarke Siobhan Cosgrave Josephine Head Corina Mueller Charlotte Palmer Giacomo Sandri Anastasia Sharman Paul Sherring Layhing Siu-Munro Madelaine Winzer SUBSCRIBE ONLINE www.naturopathymagazine.com ADVERTISING SALES CONTACT Margaret Float margifloate@btinternet.com 01483 824 094
naturopathy.magazine
In this issue, I share my knowledge and passion about the wonders of sea vegetables which are synonymous with detox diets. Josephine Head tests us all out on her new theory of the actin cytoskeleton which plays a major part in the bigger picture of human disease and potential. Also, Paul Sherring shares his personal journey with the Kombucha industry, highlighting how it has grown and evolved since the 1960s. It is a brilliant issue filled with lots more interesting articles. Sit down with a cup of chai while you read and remember sunshine is on the way so keep smiling!
Charlotte Palmer
foodspecialist.co.uk soulbodybeautifulboutique
DISCLAIMERS The publisher has taken all reasonable measures to ensure the accuracy of the information in Naturopathy Magazine and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The Editor may not always agree with opinions expressed in Naturopathy Magazine but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission of the publisher.
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Issue 5 Spring 2022
Contents 6
What Really Works with Susan Clark
Discover the benefits of intermittent fasting in this article with Susan Clark. She shares her top tips and answers your questions.
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The Wonder of Sea Vegetables
Charlotte Palmer shares her knowledge and passion about the wonders of sea vegetables which are synonymous with detox diets.
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Healing Through Breathing II
The second article in the series by Layhing SiuMunro. She looks at different breathing techniques to improve overall wellbeing.
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Philosophy Finds the Secret Key Vital to LOVE Life
Josephine Head tests us all out on her new theory of the actin cytoskeleton being the epigenetic mastermind in human disease and (R)EVOLutionary potential.
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Herbal Friends Series
Corina Mueller looks at nettle in this herbal monograph, providing the history and uses of the leaves, roots and seeds.
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The Kombucha Industry
Paul Sherring shares his personal experiences of the kombucha industry. He describes how the industry has evolved since the 1960s along with the health benefits provided by kombucha.
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Ayurveda and the Respiratory System
Siobhan Cosgrave looks at the causes of respiratory disorders and the ways that Ayurveda can help support the respiratory system.
36
Finding Solutions for Chronic Pain
Chronic pain is a complex phenomenon influenced by many physiological and psychological factors. Giacomo Sandri looks at different ways to manage pain using herbs, nutrition and mindfulness.
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College of Naturopathic Medicine Section
Naturopathic Diet Hayfever Natural Remedy Thyroid and your Health
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What Really Works?
Natural Remedies & Other Healing Traditions That Will Get The Job Done! By Susan Clark
‘Simplify your diet on fasting days and notice how quickly your energy levels return, your skin glows, your mind feels clearer and your mood lifts because IF will rapidly deliver all these benefits and more.’
Discover Intuitive Eating Through Intermittent Fasting As we emerge (blinking) from the wintry shadows and our Covid-19 hangovers into the relief of spring sunlight, we may be wondering how our body managed to shapeshift without us as we notice the climbing temperature. Winter is the time when we tend to pile on the pounds if we are not careful about what (and when) we are eating. It may sound too good to be true to say that when we are eating is more important than what but that is the promise of intermittent fasting (IF); namely that you can eat what you like on the day or during the periods you are not restricting your food intake and you will still lose pounds to maintain a healthy weight. I don’t subscribe to that utopian notion but what I do know really does work is that once you have deliberately restricted your food intake for any period of time, you are much more mindful about what you do then eat on your non fasting days and so cumulatively, you end up eating less calories and (almost by accident) eating more healthily.
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Intermittent fasting is also an excellent way to tune back into your body’s signals now we are out of winter and no longer comfort eating. It will allow you to really ‘listen’ and only eat when your body tells you it is hungry and in need of sustenance. Only eating for hunger — and not for boredom, comfort or to ‘push down’ difficult feelings – is another sure-fire way of maintaining a healthy weight. And another great bonus of IF is that your ‘true’ taste buds return which means whatever you do eat needs to taste good and that means wholesome, healthy and nutritious!
So here are my top tips for IF which delivers results both fast and painlessly:
1.
It is extraordinary to me that doctors’ surgeries still use the Body Mass Index (BMI) to ascertain whether someone is overweight. This is a one-size-fitsall system that doesn’t consider fat distribution or differing body shapes and to be honest, all you would really have to do is ask someone if their clothes are getting a bit snug. So, here’s my number 1 tip to keep you motivated with an IF eating plan. Choose an item of clothing that has become a bit tight over winter and try this on every morning to monitor not your weight loss but how your body trims itself back to a healthy shape.
2.
As with anything, preparation is key to success so don’t just dive in and starve yourself for a day. This is not how IF works. Instead, make a plan and stick to it for a month. Choose your preferred IF plan; you can fast for 24 hours two days a week or restrict your food intake to a window of eight hours by only eating between midday and 8pm. This is the 16:8 IF plan. Alternatively, settle on an eating window of just six hours, say from noon to 6pm which is the 18:6 plan. You won’t know what your preferred window is until you get started and discover what works for you and your body. Don’t try a 24 hour fasting day when you know you are racing between clients and appointments!
3.
Research shows that IF works about the same as most other weight loss plans in terms of pounds lost but where it has the edge is that people find it easier to adhere to. Of course, this is because for a substantial part of your fast you are asleep. Yay! But my biggest tip for sticking with IF is to switch your thinking so you don’t think in terms of what you are not eating but what you are. Take a trip to your local health store and stock up on delicious alternatives to dairy and wheat and refined carbohydrates. Get into the habit of making a light broth with spring greens and veg so that you are never caught short feeling hungry and tempted to snack on rubbish. Simplify your diet on fasting days and notice how quickly your energy levels return, your skin glows, your mind feels clear and your mood lifts because IF will rapidly deliver all these benefits and more.
SPRING FORAGING TIP – WILD GARLIC:
Did you know you can eat the white flowers, as well as the young, tender leaves? Wild garlic will be at its peak in April so seek out the white flower buds which are tastier than the full blooms and can be added to homemade salad dressings. The leaves are quite pungent raw so treat them as you would young spinach leaves and wilt them first in coconut oil or blend with walnuts for a ‘poor man’s’ pesto or stir through a pearl barley risotto. Issue 05 Spring 2022
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Your Questions Q. My partner is in training for the London Marathon in October and I wondered if there were any supplements she should be using to support her body over the coming months? The supplement I recommend is coenzyme Q10. This compound is present in all the hardest-working organs of the body, including the heart, liver, kidneys, and pancreas. It helps boost the oxygen supply to the body, and so also aids in recovery after training and the race itself. Although the body produces coenzyme Q10 naturally, and small amounts are present in meat and seafood, they will need a supplement to deliver a therapeutic dose. Start with a maintenance dose of 100mg a day for training and step this up to 300mg for the weeks leading up to the race itself on October 2, 2022.
Q. I am taking statins for high cholesterol but would like to adopt a more natural approach to treating this condition. That said, I’m worried about mixing natural and allopathic remedies. What do you advise? You are right to ask. Many people assume that if something is ‘natural’ then it cannot cause any harm in the body, but if it were to have no effect or action once ingested then what would be the point of taking it? Herbs can be every bit as powerful as prescription drugs — many pharmaceuticals, including aspirin, are synthetic versions of plant compounds so we should always ask about contraindications before introducing any herbal remedy. Statins work by blocking one of the substances made in the liver that your body then uses to make cholesterol and the good news is there are natural statins that do the same job. One of these, which is easily available from good health stores, is psyllium. Buy it in powder form to add to water or food and take 10-12 grams a day to lower your LDL (bad) cholesterol levels.
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Q. How can I sneak healthier treats into my kids’ lunch boxes? What you put into the lunch box is the last step you need to take, the first is to get your kids involved in making those treats themselves so they have some ‘ownership’ of the changes you want to make. Start with simple (and delicious) energy or power balls which they will love hand-rolling into balls before rolling them in toasted desiccated coconut or sesame seeds as an outer coating. There are loads of recipes on the internet but as a general rule, if you can think it, you can probably include it in the recipe. That said, be careful of using nuts if it’s likely your kids will want to share with classmates. Stick instead to dates and hemp or linseeds, with oats and cocoa as your base. Chocolatey, healthy and energy-boosting for afternoon class – what’s not to like?
Recommended supplements in this column: Coenzyme Q10 is available from Revital (www.revital.co.uk) The Allergy Research Coenzyme Q10 with Tocotrienols costs £85.81 for 60 x 100mg soft gel capsules. Lepicol Powdered Psyllium Husks, which also work brilliantly to aid peristalsis and digestion, cost £11.29 for 300g. .
Susan Clark is an award-winning health writer, journalist and author who has studied natural health remedies and traditions around the world for over three decades. So, if she says it works, it does.
Naturopathy Magazine is the leading magazine for Naturopathic Therapies in the UK and Globally today. It provides an in depth understanding of Natural remedies, therapies and diagnostic methods. as well as the latest on Nutrition and Diet. All brought to you by leading experts from around the world. Published quarterly, available in print or online.
Subscribe Today Online at www.naturopathymagazine.com or phone 0203 185 2049
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THE WONDERS OF
Sea Vegetables By Charlotte Palmer
Of all the edible plants available to us, sea vegetables (otherwise known as seaweed or algae) are considered to be one of the most ancient and nutritious plants. Rich in micro minerals not found in land vegetables, these sea dwellers are indigenous to every shoreline on the planet. Seaweeds are varied in their species; Nori, Kombu, kelp, the wracks, come in various shapes, sizes, and colours (red, black, brownand green), offering numerous health benefits and have been consumed as food for thousands of years in different cultures of the world.
I
t is well-established that our close ancestors, Homo erectus, did not evolve on the dry warm grasslands in Africa, but in coastal regions near the ocean or at great lakes. Apart from archaeological testimony, the most crucial argument for this statement is that only with access to plenty of marine food supplies would our ancestors be able to acquire sufficient amounts of those essential fatty acids. They include the super-unsaturated omega-3 and omega-6 fatty acids, in addition to certain micronutrients, like iodine, iron, copper, zinc, and selenium, which are critical for building a complex neural system and a brain with the very large brain/body weight ratio (2.1%) that is characteristic for humans. Seaweeds main claim to fame is being a key element of the Japanese and Okinawa longevity diet, sea vegetables are just as important for maintaining marine ecosystems as they are for human and animal health. Sea vegetables offer a rich bounty of nutritional and health benefits.
Seaweed is commonly known as a detox and weight loss aid and yet this marine plant has so much more to offer. Seaweed is a unique source of iodine and tyrosine ideal for thyroid health, (your thyroid relies on iodine to make hormones; vital for damaged cell repair, metabolism and energy production). Iodine is supported by key nutrients found in sea vegetables that help the uptake of iodine to the thyroid. Its iodine content varies greatly depending on the type, where it was grown and how it was processed. In fact, one dried sheet of seaweed can contain 11–1,989% of the RDI. Kelp is most commonly known for its high iodine content. Kelp is a deep sea plant while the brown wracks are more shallow plants. Rich in iodine supporting micro minerals, the brown wracks offer a balanced source of iodine and a rich source of important antioxidants polysaccharides, heavy metal chelators and are natural prebiotics.
Wild wrack seaweeds such as the brown wracks provide nutrient-dense, mineral-rich natural whole food ingredients, which in the daily diet, can deliver iodine sufficiency with no adverse effect on thyroid function. They also reduce the glycaemic response to a carbohydrate load, assist in the digestion of fats, reduce hunger via lowered gastric emptying with a positive effect on nutrition and potentially in diabetes. The brown wild seaweeds are considered to be the most nutritious but are still hugely underpotentialised and mostly alien to the British diet due to our culture. The consumption of seaweeds offers impressive dietary benefits to the human diet having long sustained sea and land animals. They include Ronaldsay sheep of the Outer Hebrides and the marine iguanas of the Galapagos who adapted and evolved to subsist entirely on the local Seaweed and in the Issue 05 Spring 2022
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diets of dogs, cats and racehorses to improve their teeth and coat health. There are stark differences between farmed and cultivated seaweeds and the wild seaweeds of our shorelines. Much of the standard Japanese and Chinese offerings sold in commercial outlets are intensely farmed and fed fertilisers lacking the energetic and nutritional benefits (over 90% of seaweed used for human food is grown by aquaculture using many new technologies, mainly in Southeast Asia). Wild seaweed is often classified as one of the most crucial parts that compose the ocean ‘forests’. They may occur in small or large amounts, depending on which area of the ocean they grow. Sea vegetables are not entirely a plant but are otherwise known as algae. Bladderwrack, caragheen, dulse and dabberlocks; murlin, thongweed and sea tangle - their names conjure a different world, a gigantic vegetable garden beneath the sea. These are the sea vegetables that grow in the shallows of the shoreline of the British Isles and the Nordic region. Unlike deep water kelp they don’t have excessive iodine content, so they can be consumed regularly or in larger quantities to tackle specific health conditions.
The many health benefits: •
Provide high levels of Minerals, Vitamins & Trace Elements in a highly bio-available form so a little goes a long way.
•
Trace elements and improve nutrient absorption from other foods eaten.
•
A natural wholefood, fully recognisable and easily assimilated by the body.
•
Provide a broader range of nutrients than conventional, manufactured vitamin & mineral supplements.
•
Ideal for kidney nourishing and anti-Candida diets.
•
A natural pre-biotic; enhances the growth of beneficial intestinal bacteria.
In the digestion they are effective prebiotics, help protect the gut lining and are high antioxidant free-radical scavengers. They are a comprehensive source of nutrition that may help to ameliorate numerous risk factors associated with diabetes, obesity, endothelial dysfunction, hypertension,
cardiovascular disease and human cognitive disorders including dementia, depression and bipolar diseases. Amid a potential existential environmental crisis, there is a collective feeling that we are being nudged towards adopting a more sustainable diet produced with little environmental impact, as we are faced with soil erosion, deforestation and pollution. Marine vegetables can offer a nutritious and sustainable alternative to our destructive and unhealthy consumption of planetary resources if we harvest wisely. Given the diversity of colour texture, taste and nutrition, sea vegetables can be eaten in all sorts of ways and in all sorts of dishes. Go from experimenting with the larger offerings with wraps and rolls to throngs and sea salad to mixing fine food granules in your everyday sauces, soups, and stews. Just a gram a day of the wild brown wracks can make a huge difference to the human diet.
Charlotte Palmer is a seasoned food specialist and health writer with over 20 years spent in the natural health industry as a consultant. She now runs her own wellness boutique in Crouch End.
Good organic and wild sustainable sources of Sea Vegetables For Japanese: https://www.clearspring.co.uk/blogs/news/discover-clearspring-incredible-and-versatile-sea-vegetables-range For wild and indigenous brown wracks: http://www.seagreens.co.uk/ Seagreens® seaweed is wild harvested, sustainably at remote locations in the British Isles and Nordic region. For kelp: https://napiers.net/products/seagreens-organic-hebridean-kelp-capsules
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HEALING THROUGH BREATHING
By Layhing Siu Munro
Have you heard about the story of the very successful cyclist who oxygenated his blood at night during the Tour de France? This procedure apparently helped him gain advantage over other cyclists in the race. Once the reason for his superpowers was exposed, he sadly came to disgrace. If he had known of a technique where you can oxygenate your blood and major organs through a simple daily pranayama/breathing exercise, he might still be a champion, rather than going down in history as an athlete who tried to cheat the race.
K
riya is a Sanskrit word loosely translated into English to mean ‘completed action’. It refers to a body of breathcontrol techniques in Kundalini Yoga which work to oxygenate the lungs, the bloodstream, and consequently all major organs in the body - whilst increasing lung capacity and strengthening the heart muscles. Now, I am not a professional cyclist, nor runner. However, my experience after the daily practice of this kriya yoga technique for forty days was this; one day I had to run a couple of blocks to catch an approaching bus. Anybody who is fairly fit can do this, right? The only difference was that I was with my 18-year-old daughter, who is a triathlete. As she saw the bus, she ran like a gazelle to catch it. I just followed her without even thinking about it. Once my daughter got on the bus, she told the driver to wait for her Mum. She turned her head to find me right next to her! She could not believe it, and neither could I. We were both so surprised that I had been able to keep up with her and that I was not even panting! It was only then that I got curious about pranayama techniques and began studying and practising them in more detail. I also began teaching these techniques to
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my students who came with all sorts of problems, ranging from depression to sleeplessness and more recently, recovering from Covid. I have seen great improvements in their conditions and also complete rapid recoveries. Breath control and breathing techniques (pranayamas) could become an essential part of your wellness toolkit, to help you clear and clarify your mind, to regulate your mood and thoughts, and to keep you as fit as a fiddle, if you want them to. In my first article I explained some basic breath techniques: Breath of fire, one-nostril breath and long deep breathing. In meditation, we sit or lie to feel and listen to our breath from the moment fresh air touches our nostrils and gets into our airwaves. Concentrating on the breath activates a soothing effect - a way to wash away thoughts and connect with the present moment. Breath is our connection to the Universe, reminding us that we are part of the divine system that surrounds us. The mere idea that we are part of a system, although we often feel independent from everything outside our physical bodies, can give us the security of feeling part of a whole, a greater consciousness. It can enable us to lean in and
surrender to positive change by guiding ourselves into balance. Breathing is an automatic reflex that keeps us alive in this world. Making this breathing a conscious activity and working on our breathing capabilities, can provide nourishment to our physical, mental and energetic bodies. There are humans called breatharians. Breatharians do not eat, or drink much, and are able to keep themselves healthy through mastering breathing techniques. They make air and sun their main source of nourishment. Breatharians have understood the wholeness, the vastness of their existence. Not many of us will become breatharians, but we can all benefit from becoming conscious of our breath, in order to live healthier, happier and more fulfilled lives. Turning the idea that breath is automatic to the idea that it is sacred, can help to change our outlook on life. Blessing and enjoying each breath we take can contribute to that happiness that seems almost intangible at times. Recalling our breath in difficult, uncomfortable, or even dangerous situations can bring us back into alignment and re-empower us with the ability to navigate our lives with intention and awareness. Breath will also give us the capacity to be in synchronicity with our higher selves and the divine in us. This ability to synchronise our breath with the Universe can be the key to the deep understanding of a situation. This, in turn, can give us the clarity and wisdom to deal with whatever comes our way. What happens if we change our breathing pattern? What if we interchange the nostrils and the mouth for the inhale, or the exhale? What if we just breathe with one nostril or the other? What if our breath is equally segmented as we inhale and exhale? What if we add a mudra, a body movement or even a mantra to the act of breathing? What if we suspend the breath in or out momentarily? What if we consciously change the ratios of our inhales and exhales? These techniques can have powerful and transformative effects on our bodies, health, fitness, psyche, emotions and personality. Through the breath we can find a way to clear our
minds, help us to be in control, become gracious in very difficult situations, and find our shadows to work on them and give them awareness and space. Through focussing on the breath and practising breathing techniques, we can finally reach a real positive change in our personalities and achieve real sustained spiritual growth and calibre as human beings. This constant capacity of awareness and growth should be the most precious of our life’s achievements. There is nothing more beautiful than to live in harmony with our surroundings. There is nothing more humbling and fulfilling than to accept your own life’s path, and to identify those important lessons that will make you a better human being. There is no better way of living than living within your true self, without the need to impress, or lie, even to yourself. Our minds can easily guide us to a world of silly fantasy where we can be entangled in illusion and engulfed in past difficult experiences, conditioning us to live with kneejerk reactions. Breath can be your main mechanism and friend for that consistent and constant in your life. Breath can help us become masters of our own minds.
Altering your psyche through your breath You have to learn to alter your energy. If at one frequency you are freaking out, change or alter your energy. You will not freak out. You can’t change the time, but you can change the place. You cannot get out of your body, but you can change your energy.”
If the right nostril is sending fire, agni energy, and you are thinking something very neurotic, start breathing from the left nostril. It will send the cooling sitalee energy. If you are irritated, very depressed, in a most weird mental state, start breathing through the right nostril. Within three minutes after you shift your nostril, you will be in a different mental state. The ability to change nostrils in breathing should be taught to your children within their first three years. Yogi Bajhan
Most people have very busy minds. The chatter never seems to stop, even while sitting to meditate. This chatter can disrupt our sleep and how we conduct ourselves. The chatter can be obnoxious and self-destructive, superfluous and distracting, not helping us be present in the moment. How do we stop the chatter? If you are overwhelmed by internal dialogue, just let the chatter download through the meditative process until it eventually stops. Never stop practising meditation because your internal dialogue is bothering you. I promise you that at some point and with practice, there will be a quieter and better ride. The key to succeeding on this ride is to concentrate on your breath. As mentioned before, left nostril breathing can help you deal with difficult situations. It is good for the heart, and it can help to calm you. Below is a short and effective meditation. Issue 05 Spring 2022
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“When we breathe long and deep through alternate nostrils, the whole nervous system is soothed, calmed and energised simultaneously.”
Nadi Shodhana Pranayama (Alternate Nose Breat hing)
Pranayama for dealing with your own mind ( https://www.3ho.org/ ) •
Sit in easy pose* with a straight back. You can also use a cushion or a block and even sit on a chair, trying to keep your back as straight as possible in order to let the prana energy run through your breath and body freely.
•
Close your right nostril with the pad of your right thumb and inhale so you can feel your abdomen expand.
•
Exhale completely through the mouth.
•
Continue for 6 minutes.
•
Release your right nostril.
•
Inhale deep and interlace your fingers and extend your arms straight above your head with palms up. Hold the breath for 10-15 seconds while stretching your spine up. Exhale and relax.
This particular pranayama is very useful to calm your mind, perhaps because you are facing a difficult situation and it is a recurrent subject of your thoughts. You feel like you’re like a hamster trapped on its wheel, running the same patch again and again, and all you need is clarity of thought to deal with the situation.
Alternate Nostril Breathing (Taken from Kriya: Yoga Sets, Meditation and Classic Kriyas. Kundalini Yoga taught by Yogi Bhajan).
When we breathe long and deep through alternate nostrils, the whole nervous system is soothed, calmed and energised simultaneously. It is a very effective technique when we feel offcentre, but we must still function in the everyday world. It will help us calm ourselves and be effective in our communication. •
Sit in easy pose* with a straight back, chin slightly in. You can also sit on a cushion, or a yoga block or on a chair.
•
Eyes closed, concentrate on the following breath pattern.
•
Using the right hand, make a U with the thumb and index finger, curling the other three fingers.
•
Start by closing the left nostril with the index finger, then inhale with a long and deep breath through the right nostril.
•
Then close the right nostril with the thumb and exhale fully and deeply with the left nostril.
•
Now inhale long and deep through the left nostril.
•
Then close the left nostril and exhale through the right nostril.
•
Again, inhale through the right nostril and continue the alternate nostril breathing.
•
Continue this for 3-5 minutes.
•
To end inhale deep with both nostrils, hold the breath for a few seconds, lower the hand, and exhale.
The breath must be complete and deep in both inhalation and exhalation cycles.
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Please remember, that all these techniques need to be built up and that you should never overexert yourself with more than you can handle. But of course, you should also push your limits just a little more each time, to keep yourself in flow, and achieve the goal of mastering the exercises, if that is what you set yourself.
Segmented Breath
This technique breaks the inhales and exhales in equal parts through pausing the breath. Try dividing your inhale and exhale in 2, then in 4 and even 8 equal segments by applying a momentary and rhythmic pause between the segments. Practising segmented breath will help you increase the length of your breath in a controlled way. It will also increase your lung capacity. You will become more patient and tolerant. Segmented breaths provide you with a greater capacity to develop a more effective breath pattern. Normally people breathe 15 breaths per minute but 5 breaths per minute should give you a more efficient breath pattern, helping you lead a more relaxed and healthier life.
4 Stroke Breath
(https://www.3ho.org/ ) This meditation supports the immune system and should be practised by healthy people, not by those with a viral infection. The 4-stroke segmented breath will help your lungs absorb more oxygen. •
Sit in easy pose*. If this is not possible, just sit in a comfortable position with your spine as straight as possible.
•
Focus your eyes at the tip of your nose by closing them so they are nearly all the way closed, just open a little.
•
Rest the backs of your hands on your knees in gyan mudra (tip of thumbs to tip of the index fingers making an O and the rest of the fingers straight).
•
Inhale in 4 heavy strokes and exhale in one long heavy stroke.
•
Continue for 3 to 11 minutes.
Breath Suspension
This technique may require you to keep the breath in or out for longer. This is certainly a challenge to master. But this is a skill that with the right practice is available to most of us. We normally stop breathing for a small moment between inhales and exhales. By holding the breath in and/or out in a gentle way, just as catching a butterfly in your hands, it helps the body to integrate and distribute energy. Keeping the breath in will help the cells in the body take in as much oxygen as possible. We don’t normally let this happen. Keeping the breath out will help you get rid of toxins and stagnant air that we normally keep in after exhalations, and which can become toxic. A good technique to extend the breath in the inhales is to breathe in tiny bits of air just before we feel the need to let go. Then the same can be done in the exhales.
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Do you remember the kriya exercise I detailed to you, explaining my surprise and triumph at keeping up with my triathlete daughter? Here, I share with you the pranayama practice;
In the next article, I will provide more techniques such as breathing through the mouth, whistle breath and the use of mantra to control our breath.
Kriya for the Lungs and Bloodstream
Please be patient with yourself when practising these pranayamas. I must also advise that if after 2 ½ minutes of practicing any exercise, you start to feel stupid and begin thinking that what you are doing is pointless, then it means that the meditation has touched your negative mind. It is working. We have negative, positive and neutral minds. The first available to us is the negative mind which protects us from having accidents and making mistakes. In an override mode the negative mind can stop us from doing things that will benefit our wellbeing and life around us or doing things that will hinder us from having a possible blissful experience. Be aware of it, continue and let go of those feelings and thoughts. It will be so worth it.
(Taken from Kundalini Yoga for Youth and Joy, by Yogi Bhajan) •
Sit in easy pose* with a straight back and hold on to the knees. If easy pose is not possible for you, sit on a chair with your feet on the floor, open the legs at an angle and get hold of your knees with your hands.
•
Inhale completely, stretching your ribcage to your maximum capacity.
•
Place your tongue on the palate and press it against your front teeth.
•
Relax the spine. Keep the breath in.
•
Begin flexing the spine rapidly until you can no longer hold your breath and then exhale
•
Repeat and continue for 11 minutes.
•
Gradually increase the time until you can hold your breath to one minute.
This exercise is excellent to build stamina, to encourage the blood to suck up the oxygen the lungs take in and to help the heart muscles regulate and reorganise themselves. It will pressurise the kidneys, gonads and adrenals. If done daily for 11 minutes or a maximum of 22 minutes, it will purify the bloodstream and give maximum oxygen to major organs in the body. If you decide to do it for 22 minutes you need to first do the exercise for 11 minutes and then rest for a few minutes to do the next 11 minutes. Do not do it if you have a heart condition or if you are pregnant. I encourage you to utilise these exercises for your own practice at home, or better still, to find a Kundalini Yoga Teacher to help you navigate the wonder of your breath. Kundalini Yoga has many other pranayamas to help deal with many aspects of our wellbeing. It is by far the richest yoga practice I have done.
Layhing Siu Munro is a Kundalini Yoga teacher and a sound healing therapist. Her passion for Kundalini Yoga led her to become a gong master. She connects with the unique gong’s vibrations and combines other percussion instruments in order to give depth to her sessions. The visualisation of the sound and patients’ energetic systems is an approach she follows during her therapies. It was through the practice of Kundalini yoga that she found her calling as a healer and therapist. She gives a holistic approach to the healing practices with the use of sound, meditation and yoga to guide her patients and students in a selfhealing journey.
*Easy pose: Crossed legged on the floor or hard surface. You can help yourself if need be, by sitting on a cushion or a yoga brick. . 18
Issue 05 Spring 2022
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Issue 05 Spring 2022
Philosophy finds the
Secret Key Vital to LOVE Life By Dr. Josephine Head
Time to get cracking and turn the key to (R)EVOLutionary natural potential
W
e have so far missed the point of our personal and collective purpose by becoming disconnected with the Universal forces of nature and have found ourselves in a scary, unsafe, and unsustainable space, on a human race to the bottom. A deeper understanding of root-cause has great potential to empower existing nature-based solutions and unlock the door to new horizons by harnessing the power of nature. Prevention and cure of current common diseases, disorders, and distress, often symptomatic of life’s heavy pressures, is much closer than we think. Outsmarting natural crises with self-defensive natural solutions is far more realistic and effective than current regimes chasing viral variants. Understanding how intelligence, creativity, and imagination work, optimised with evolving technology tools, has the potential for anybody to participate as citizen scientists to co-create and safely implement new solutions to accelerate progress beyond scientists’ reach. Artificial intelligence to validate novel ideas serves another important purpose to create exciting new opportunities for jobs otherwise being lost. Connecting existing science pieces of the puzzle buried in the literature and system redesign to natural principles to reboot the human operating system has exciting potential. A novel satisfying
way of earning a living is realistic, to thrive not just survive, for self-evolution to serve personal and collective purpose and save humanity from itself. Connecting science and spirituality has great surprises. Life can become much more meaningful if the system of life we have created is redesigned to natural principles and plays to human advantage. The future has exciting (R)EVOLutionary potential to fall back in LOVE with life or catastrophic otherwise.
Science status
Genetics alone is unlikely to be the secret key to life it was thought to be when Watson and Crick made their ground-breaking realisation of DNA’s double-helix structure in the mid-1950s, following the discovery of the first piece of the puzzle in the 1860s(1). The current neo-Darwinian evolutionary theory that random chromosomal mutations acted on by natural selection generate new species is fundamentally flawed. Energy and information flow are recognised as having a vital role to play filling the genetic gaps in human evolution and root cause of common diseases(2). The study of the epigenetic (above genetic DNA) terrain has started to fill the gaps with some significant success. Biology is hesitating at a crossroads between current reductionist breakdown or take a Issue 05 Spring 2022
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Mitochondria not just an unhappy accident. A philosophical modern evolutionary synthesis is in demand to unify current thinking to create a paradigm shift in biology(17). Just what this doctor ordered: Evolution turns out to be ‘Selection of the Successful’ not ‘Survival of the Fittest’. This also serves a much greater purpose as a unified framework key for consensus to driving cultural evolutionary transformative progress, recognised by economics and public policy (18).
Philosophical science synthesis breakthrough
holistic joined up connected view. Exciting potential to bridge the evolutionary gaps between nature and nurture connecting biology with environment and social interaction lies ahead(3). The key is missing to decide which way to turn. The DNA blueprint turns out to be the least likely representative of the system of life’s dynamic nature. Biology and life sciences need to take a leaf out of physics book and grow up to ‘Life as Information’ the new paradigm scientists are secretly hoping for(4). What determines an individual and dynamics of successful cooperative behaviour influenced by the environment is fundamental to nature. Plenty more clues have been identified to help solve current mysteries, all pointing in the right direction but still missing the key to the puzzle(5). The essence of biology is the ability to communicate to solve problems(6). It is yet to solve the secret conversations inside cells(7) or the secret forces between cells in the evolutionary fast track of embryology from a single cell to a whole organism(8). A universal language is required to be effective. Something important has been overlooked connecting biology with Universal consciousness and information processing, likely associated with the cell’s internal cytoskeleton (9;10) . Luckily the missing key piece of the puzzle is secreted in my Ph.D. published in 1987, using the latest 3D electron microscopy technique at the time at the Natural History Museum, otherwise none of this might have happened (11).
Making science progress
Science breakdown of nature’s complexity into progressively smaller pieces of the puzzle is fundamentally flawed. Chances are we already have the solutions buried in the scattered literature, explained in this paper’s introduction(12). Science culture discourages new ideas(13) with science syntheses being the key to driving innovation and cultural economic progress(14). Closed access to citizen scientists is an expensive barrier, typically costing £30 a piece. Open science to accelerate co-creation of innovation has transformational potential. Science also needs philosophy to fill the science gaps and accelerate conceptual principles to find solutions. Deeper understanding, being mindful of adaptive cascades and unexpected surprise consequences of implementation of change, not dangerous human engineering is vital for success(15). We need to evolve the future towards a science of intentional change (16) 22
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Actin is the secret key to the system of life as the evolutionary driving force from simplicity to complexity. It provides the centrepiece of the puzzle as Universal architect of the new science paradigm of ‘Life as Information’, missing in science. The simple solution sought to solve the outstanding major mysteries of life’s origin, consciousness, evolution, being human and quantum biology. ‘Cracking Nature’s Code’ (24) serves a dual purpose:
1) A philosophical hypothesis presents a strong case for a new star on the science stage by synthesising disconnected science pieces of the puzzle and 2) applying natural (R)EVOLutionary inherent design principles ‘success framework’ as the way to transform humanity and make life as exciting as it was designed to be. This cell image may surprise you. The actin cytoskeleton is potentially sciences best kept secret! DNA in the central nucleus (appearing blue) is tightly packed away. Taking off DNA’s histone protein coat that otherwise stops it working and unwinding the double helix and stretching the DNA in one cell all the way out, it would be about 6 feet/2m long. All the nuclear DNA in all your cells put together would be about twice the diameter of the solar system. An amazing feat of engineering is required. Actin networks fluorescing red are the action-packed dynamic driving force connecting everything. Cooperation with mitochondria (not shown) is the key to cost-risk-benefit decisions to take action and move in which direction. Actin is in overall epigenetic control of mixing diverse ingredients in separate processes which make up the recipe of life, influenced by the outside environment. How actin networks create different complex life forms from simple recipes is best understood by physics(19; 20). All systems operate efficiently in the same way; it is simply a matter of scale (21). Actin networks give biology much more food for thought as to the principles of how life operates(22). Monumental naturopathic potential has been identified(23). DNA only comes to life under instructions to create proteins or flick important evolutionary switches in ‘junk’ DNA. Things would get very messy otherwise if not for how actin networks spatial and temporal/space-time organisation connect everything, with feedback loops driving continuous improvement in the most energy efficient thermo- and electrodynamic way.
Introducing actin’s special nature
The protein actin is currently an extra on set, not the shining star it has the potential to be. If you have heard the name, it is best known in its performance in actin/myosin muscle action
Mitochondria sidekick
Natural design is achieved by simple principles including pattern formation in cooperation with mitochondria (recently identified as the immune pattern recognition system as well as being the energy powerhouse): Patterns in membranes are key to generating a surface ‘QR code’ for communication by actin membrane selforganisation to create recognition, memory, cell (pheno)type patterns of outer-appearance. Creating methylation patterns on the DNA histone outer coat informs gene transcription, telling DNA what to do. Transcription may cause protein synthesis output or flicking the important evolutionary ‘junk’ DNA switches.
Actin networks fluorescing red are the action-packed dynamic driving force connecting everything.
potential power. It wasn’t until 1969 that it made a surprise appearance in all cell types, furthering its importance in all aspects of cell biology. Thanks to various actors and new electron microscopy technology introduced in 1980 to visualise the intact still static cytoskeleton that allowed me the privilege of knowing about it(25). It has special star qualities of self-assembly, selforganisation and pattern formation ideal for evolutionary emergence(26). It has unique energetic explosive power as the universal force provider in eukaryotes(27), electrical transmission with wave-like properties(28) and is a far superior information processor to DNA(29). Actin’s creation of information and energy flow, within and beyond the body, opens the door to Universal consciousness (10). Electromagnetic quantum communication by attraction and resistance, connects all levels of organisation, within cells, cell to cell, organs, organisms and beyond by cooperation and synchronisation at a distance. All life is immersed in a unified energy field. Evidence is building for the health benefits being immersed in nature(30). COVID-19 enforced disconnects are starting to help the cause. Evolutionary disconnects have stopped actin’s potential being realised. 2012 was a defining year when actin was identified in bacteria(31) and the hot debate surrounding whether it stretched as far as the DNA in the nucleus was resolved(32). A common framework that has evolved across all life forms was identified in 2000(33). 2021 has underscored actin’s universality, being common across all of life’s microbiological domains(34) and the ultimate accolade: Life’s origin is the greatest unsolved chicken and egg problem has been solved in chemistry with peptides. Actin as a self-assembling peptide is the missing piece of the puzzle to the chemical breakthrough(35).
Star Performance
Currently highly underrated, a review of actin’s performance in 2021 in ‘Current Biology’ provides the best picture of the status quo at our complex cell level (36). It includes a useful history which recognises the irony of the term wholly unreflective of its ‘staggeringly dynamic’ nature. Actin’s exciting potential is recognised with much work required to understanding how it operates holistically at the cell level, let alone the key starring role that it potentially plays.
Actin dynamically connects all the interacting parts of this organelle as a miniature system in what originated as simple bacteria.
We are only human!
Our brain structure is what makes us unique, with superior pattern recognition of information processing geometry in the pre-frontal cortex. This gave us the gift of the gab, personality, creativity, imagination, and a (potential!) sense of humour. In essence DNA is the hardware, actin is the bioelectricity software and we are the self-infoware. Inheritance is far from just genetic. Epigenetic inheritance of many pathological conditions is well recognised(38). Spatial organisation is the key, not written in the genetic blueprint, with hereditable membranes and an uncertain role of actin identified in 2020, confirmed in 2019 by me (39). Actin turns out to be central to your personal consciousness, evolution, and wellbeing. It provides your unique sense of self, personality, interests, talents, and emotions (energy-motions) for inner guidance to self-satisfaction and a sense of purpose, motivating action and success. If your way of living is out of tune with your unique human being, ‘nature’s nudges’ come out to play with diseases, disorders and distress.
Naturopathy forward-thinking
Western Medicine is only just waking up to the body being an integrated whole system. An article in ‘Frontiers in Medicine’ published in 2018 is most enlightening, with inflammation pathways as a Universal response, symptomatic of nature’s energy efficient way of reacting to adversity(40). It proposes specific diseases need to be understood in terms of their underlying complex adaptive system dynamics, as the strongest foundation for a natural holistic health system redesign. How actin networks as the Universal Architect is the simple answer sought for root cause. Disease misinformation is co-ordinated by Issue 05 Spring 2022
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Schematic representation of a complex adaptive system.
Schematic representation of the Meikirch model. The five components of the model are labelled. Among them, there are 10 complex interactions represented as double-ended arrows.
actin, in cooperation with mitochondrial information amplification cascades and feedback loops. Well worth boosting your vitamin D levels to strengthen actin’s resistance for generic protection (41) COVID-19 included.Deeper understanding of root cause has potential to validate naturopathy practices for greater empowerment. Actin fills the science gaps such as yoga(42) hypnosis (43) and energy healing (https://www.chi.is/infographic/). Actin is the driving force of ‘Life as Information’ for selfevolution, fundamental to the Meikirch model for holistic health care, interacting across the 3 layers of the individual, society, and environment to realise full personal and collective potential(44).
Biological fast forward
Consciousness is biology’s next horizon, explains how agency is achieved by sharing sensory information (45) and sense of purpose for motivation of action to achieve a goal (46). Brilliant news for naturopathic solutions, actin is the key to health and happiness well worth investing in now it has turned out to be physical (47). The science future of quantum biology has monumental potential for natural solutions for health benefit of people and planet. A review published by the Royal Society in 2018 gives an outline of the current state of the field, as well as insights into future directions (48). Actin fills the quantum mechanical gaps of fundamental life processes, such as photosynthesis, respiration, and vision, with wave-like properties operating at the nanoscale and brings the reality of future potential much closer. Cracking artificial photosynthesis would be a climate crisis game-changer. Filling the science blind spot of experience (49) and opening the mind to Universal consciousness and the secret to the secret ‘Law of Attraction’ has magic potential. The Mind to Matter book (50) gives chapter and (Uni)verse on the science and symptoms of our amazing creative potential and what a game-changer it could be if it were harnessed.
So, what’s the future?
Identifying actin as the secret key is (R)EVOLutionary. Science revolutions are often initiated by an outsider - someone not locked into the current model, which hampers vision [https:// en.wikipedia.org/wiki/The_Structure_of_Scientific_Revolutions]. 24
Issue 05 Spring 2022
Such a quantum shift cannot realistically account for everything but is enough to attract attention and cause others to jump ship. Typically taking a very long time to materialise, if at all, is most alarming. Sir Paul Nurse (Geneticist, Director of the Crick Institute) predicts in his book ‘What is Life?’ that it will take until 2100 to understand the root cause of ‘Life as Information’ enough to make the world of difference (51). Technology has great potential to accelerate acceptance of actin’s potential for progress: Actin as root cause of misinformation in degenerative disorders such as Alzheimer’s disease and cancer has been confirmed using an evolutionary algorithm to validate a human hunch (12). Actin’s unique potential for antiviral compound discovery was published in 2014 (52), since all viruses operate the same way by taking advantage and hitchhiking on actin networks when resistance is low (53). A science editorial supports the important principle of identifying effective methods to target the host response not developing specific antivirals to COVID-19. It also challenges why this has not been progressed since it was realised over 10 years ago, there being no scientific or public health reason why not to (54)? New super-resolution technology is now available to visualise the finely tuned actin dynamics in action, opening the door to further science understanding its monumental potential and superstar status (55). Supporting the new science of self-actualisation, we have the opportunity to become our best selves, stop being sold short and realise full potential (56). Applying simple natural design principles in an information ‘success framework’ for ‘People Power Generation’ open innovation co-creation, is a paradigmatic and pragmatic solution for redesigning the human operating system on purpose to suit human purpose. It is an officially registered response to an open request for global governance reform made by the United Nations in 2021, recognising their shortfalls (https://headcase.global/). It also provides the potential answer to the question left open by the most progressive global thinkers at the end of the first virtual Nobel Prize ‘Our Planet Our Future’ Summit, in April 2021: How to reboot humanity at speed for transformation? (57). Their conclusion was an urgent call to action.
Natural or Foregone Conclusion
It is vital to avoid further delay in realising the monumental potential of finding the missing key to substantiate existing and creating new breakthrough natural solutions. System redesign to Universal natural principles is the other key to success. It’s time to get cracking and accelerate acceptance of a smart peaceful (R)EVOLutionary solution to extinction, to fall back in LOVE with life and save humanity from itself. A Head start to system reboot and getting the (R)EVOLutionary ball rolling to at least make a small impression and do our job to put a dent in the Universe. ‘We’re here to put a dent in the universe. Otherwise why else even be here?’ Steve Jobs Twitter @HeadCaseGlobal gives a great insight as to how far beyond the cutting-edge I’m suspended filling the (R)EVOLutionary gaps.
References
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of yoga in the prevention and management of various cardiovascular diseases and their risk factors: A comprehensive scientific evidence-based review. Explore, https://doi.org/10.1016/j.explore.2020.02.007 43) Williamson, A. (2019). What is hypnosis and how might it work? Palliative Care https://doi. org/10.1177/1178224219826581 44) Bircher, J. (2020). Meikirch model: new definition of health as hypothesis to fundamentally improve healthcare delivery. Integrated Healthcare Journal, http:// doi.org/10.1136/ihj-2020-000046 45) Levin, M. and Dennett, D.C. (2020). Cognition all the way down. Aeon, https://aeon.co/essays/how-tounderstand-cells-tissues-and-organisms-as-agents-withagendas (Accessed: 5 January 2022) 46) Ball,P. (2020). Life with purpose. Aeon, https://aeon.co/ essays/the-biological-research-putting-purpose-back-intolife (Accessed: 5 January 2022) 47) Burrell, T. (2017). A meaning to life: How a sense of purpose can keep you healthy. New Scientist, https:// www.newscientist.com/article/mg23331100-500-ameaning-to-life-how-a-sense-of-purpose-can-keep-youhealthy/ (Accessed: 5 January 2022) 48) Marais, A. et al., (2018). The future of quantum biology. Journal of the Royal Society Interface, https:// doi.org/10.1098/rsif.2018.0640 49) Frank, A., Gleiser, M. and Thompson, E. (2019). The blind spot. Aeon, https://aeon.co/essays/the-blind-spotof-science-is-the-neglect-of-lived-experience (Accessed: 5 January 2022) 50) Church, D. (2018). Mind to Matter: The Astonishing Science of How Your Brain Creates Material Reality. Hay House Inc. ISBN-10: 1401955258; ISBN-13: 978-1401955250 51) Nurse,P. (2020). What Is Life? David Fickling Books. ISBN 10: 1788451406 / ISBN 13: 9781788451406 52) Spear, M. and Wu, Y. (2014). Viral exploitation of actin: force-generation and scaffolding functions in viral infection. Virologica Sinica, https://doi.org/10.1007/ s12250-014-3476-0 53) Radtke, K., Döhner, K. and Sodeik, B. (2006). Viral interactions with the cytoskeleton: a hitchhiker’s guide to the cell. Cellular Microbiology,https://doi.org/10.1111/ j.1462-5822.2005.00679.x 54) Ayres, J.S. (2020). Surviving COVID-19: A disease tolerance perspective. Science Advances, https://doi. org/10.1126/sciadv.abc1518 55) Guo, Y. et al., (2018). Visualizing Intracellular Organelle and Cytoskeletal Interactions at Nanoscale Resolution on Millisecond Timescales. Cell, https://doi. org/10.1016/j.cell.2018.09.057 56) Kauffman, S.B. (2020). What Humans Could Be. Scientific American, https://blogs.scientificamerican. com/beautiful-minds/what-humans-could-be/ (Accessed: 5 January 2022) 57) National Academies of Sciences, Engineering, and Medicine (2021). 2021 Nobel Prize Summit: Our Planet, Our Future: Proceedings of a Summit. Washington, DC:The National Academies Press. https://doi.org/10.17226/26310.
Dr. Josephine Head is a microbiologist by background. International experience in the food industry followed, specialising in technological system design and implementation. Influential at high level she developed a ‘Food Safety Revolution’ for a smarter sustainable food future. Serendipity took her to a design conference in Cape Town in 2015 which opened a new, exciting, and most unexpected evolutionary path. All pieces of her personal puzzle have culminated in her mission to make a real difference to humanity.
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s e i r e S s d n e i r Herbal F By Corina Mueller
Nettle – Urtica dioica Nettle plays an important role in European herbalism. I am certain that you will find it in every dispensary due to its versatility - the leaf, roots and seeds are useful so be happy rather than annoyed if nettles are dominating your garden. Nettles are beneficial for soil balance and the removal of heavy metals in the soil. What’s more, they will only grow in rich, moist soil giving you a good indication of fertile soil for your veggie pats. You can also create fertilizer out of your nettles to water your plants. Nettles are full of minerals, chlorophyll and have protein binding properties, promoting protein digestion, and helping the liver to build blood protein(1), making it a wonderful wild food.
N
ettle leaf has a longstanding medicinal usage, the most known is for the urinary system, for UTIs and for the stabilising and strengthening of the kidneys. It is a marvellous blood tonic and cleanser, helping in detoxes and skin conditions. Allergy sufferers can count on nettle with its protein binding properties to allergens while finding relief in the soothing effect on irritated mucosal tissues. The nutritive actions of nettle improve blood quality to increase iron uptake and remove waste products like urates, which help to relieve gout and arthritis. With its hormone balancing properties it regulates androgen and oestrogen metabolism, reducing levels of testosterone in women. Nettle also plays a role in pregnancy and breastmilk; traditionally used to keep iron levels regulated during pregnancy, it is also important in blood building after birth, as well as increasing the production of breastmilk.(1,2) Furthermore, its hypoglycaemic action is traditionally used for insulin metabolism Matthew Wood(1) pointed out that nettle seeds are used to restore tissues and can
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restore affected tissues with paralysis. Nettle seeds are a powerful but gentle adrenal tonic, I have used it successfully in depleted people who are sensitive to the ginseng family. Seeds are also beneficial for thyroid function, in particular hyperthyroidism. The root is used for benign prostate hyperplasia and prostate inflammation. It is also helpful for rheumatism and sciatica, while also influencing the levels of androgens and testosterone in women(2). External uses include the relief of nosebleeds, bleeding cuts and wounds, haemorrhoids, burns and sunburns, bites and stings using the fresh nettle juice or tea(3). I have a wonderful case study which demonstrated the fast action of it. A little boy had an outbreak of severe hives. I asked the mum to make him drink nettle tea and make a strong brew for a bath (with added chamomile), she bathed the boy once per day and applied the infusion with cold cloths twice per day. The next day the hives disappeared. I can agree with David Hoffman (1): “When in doubt use nettle”. Listing all the above and looking at the versatile actions and benefit of the plant – could we even be talking about an adaptogen here – as Peter Jackson-Main once mentioned? Perhaps further studies and herbalist knowledge could be used to add this action to the nettle plant. Common name: Stinging Nettle Latin name: Urtica dioica (European, Asia), Urtica urens (North America) Plant family: Urticaceae Description: Perennial plant with serrated
green, greyish leaves, covered with fine stinging hair. Can reach up to 1.5m. Flower and seed clusters are longer than leaves. Qualities: Light, sharp, penetrating, dry (Ayurveda) Leaf: Dry 3rd degree, hot 3rd degree Root: Dry 3rd degree, hot 3rd degree Taste: Astringent, bitter, sweet Tissue state: Depression, atrophy, stagnations
Actions
Leaf: Diuretic, astringent, circulatory, decongestant, stimulant, haemostatic, hypoglycaemic, alterative, nutritive, galactagogue, expectorant, antiseptic, vasodilator, nutritive, cholagogue, lithotriptic, nervine, antioxidant, rubefacient Root: Alterative, antihyperprostatic, galactagogue Seeds: Tonic, adrenal tonic, kidney tonic
Folk Tales
Hans Christian Anderson made nettle the magical star of his fairy tale ‘The Wild Swans’. The blogger Terri Windling(4) describes the moral of the story as such: “The story confirms that courage can be as painful as knitting a coat from nettles, but that goodness can still win out in the end”. Nettle is associated with strength and bravery, which suits the Norse Myth featuring Thor, the God of thunder. It resembles the magic of women, who know the potency of the herb and the protection it provides from evil spirits and black magic. No wonder so many myths and fairy tales have included the herb. In the 17th/18th centuries nettle cloth was more
precious than flax or hemp. Today in Scotland you can still find nettle cloth. Our forefathers already appreciated its high minerals and vitamin C content which was a welcoming spring-time tonic in times when in the winter, food was scarce.(4) Soldiers in World War I used the sting of the nettle to relieve sore joints or gout. Medieval folks knew the joy of nettle beer for rheumatism. The Anglo-Saxons made it the sacred herb – wergula. It would be wonderful to see nettle be more than a weed in a field or somebody’s garden, for its uses to extend further than just tea to treat bladder infections. Perhaps it is a long lost “superfood”.
Constituents
Polysaccharides, a lectin (UDA), phenolics (lignans, coumarins), steryl glycosides, amines (histamine, serotonin, acetycholine), tannins, mucilage, minerals (potassium, calcium, chromium, magnesium, silica, phosphorus, iron, selenium) vitamins (A, B, C, E, K), malic acid, flavonoids (rutin, kaempferol, quercetin), hydroxycoumarins, saponins (lignin, sitosterol), formic acid, chlorophyll
Latest Research
Study on Benign Prostatic Hyperplasia: An Iranian Randomized Double-Blind Placebo Study (2013) has supported the traditional use of nettle in helping to treat Benign Prostatic Hyperplasia by giving 50 patients 2 capsules each containing 300mg of nettle leaf, twice daily for 8 weeks. The active phytochemicals playing a part in the positive results are phytosterols, lignans and polysaccharides. The trial showed that there was a tremendous decrease in IPSS, serum PSA and prostate size.(5) Study on supporting different elements in Diabetes Type 2: This Iranian Randomized Double-Blind Placebo Study (2016) looked at the effects of nettle on blood lipids, hepatic enzymes, and nitric oxide levels in participants with type 2 diabetes. It focused on the anti-inflammatory and antioxidant action of nettle on the micro and macro vascular complications caused by diabetes. A 5ml hydro–alcoholic extract of nettle was given three times per day over the course of 8 weeks to a group of female type 2 diabetes sufferers. All participants were on regular medication inclusive of metformin, NSAID’s, warfarin, alcohol, and insulin. After 8 weeks the participants showed a decrease of fasting plasma glucose, triglycerides and SGPT levels.(6) Fun fact: A recent study (2021) wanted to find out if nettle could enhance bread
with its antioxidant’s benefits. It proved the ‘tradition’ that nettle can enhance our food with nutrients such as more fibre, copper, calcium, and some iron. The antioxidants, lutein and β- carotene were still present after baking the bread. The study showed a further interest in the field of using nettle as a superfood.(7)
Contraindication
Leaf: Not to be used in oedema caused by cardiovascular/kidney weakness Root: May cause a reaction during pregnancy and lactation.(1) Caution should be taken when paired with diuretics, anticoagulants, anti-hypertensives, and hypoglycaemic medications.(3) A note on dosage and preparation: Tincture 1:2 Leaf: 15-40ml per week; Root: 30-60ml per week; Seed: 10-20ml per week 1:1
Harvesting
The fine stinging hairs act like an injection to cause skin burning and irritation (as you may know very well), this is caused by histamine and the acid acetylcholine. Should you get stung by a nettle, have a look around for plantain, crush or chew the leave and put the maceration on the affected area.(8) Be aware of the area you are harvesting, as nettle leaf holds the absorbed heavy metals from the soil, do not collect on land fields or from the roadside. Nettle leaf: Early spring, harvest the young leaves and use fresh or dry. Nettle roots: Between autumn and early spring, wash and dry then cut into pieces of the similar size. Nettle seeds: Seeds are from the female plants and can be harvested from mid to late summer.(8)
Herbal Remedies
Food: Use the fresh small leaves for fresh tea, and some bigger leaves from the top of the plant as part of a soup or prepare like spinach.
Other uses: Nettle infusion makes a wonderful hair rinse tonic, to reduce itchy scalp, dandruff, and dull looking hair. (Add some chamomile, rose, rosemary or lavender to the infusion for extra benefit).
My herbal co mbos Iron absorption: Nettle leaf (Urtica dioica), Ashwagandha (Withania somnifera), Spirulina Allergy care: Nettle leaf (Urtica dioica), Elderflowers (Sambucus nigra Flos), Juniper (Juniperus communis), Cleavers (Galium aparine), Baical Skullcap -Skullcap (Scutellaria baicalensis and lateriflora) Skin cleanse: Nettle leaf (Urtica dioica), Oregon grape (Berberis aquifolium), Burdock root (Arctium lappa) Absorption tonic: Nettle leaf (Urtica dioica), Mandarin peel (Citrus reticulata), Artichoke leaf (Cynara scolymus) Nerve – Adrenal tonic: Nettle seed (Urtica dioica), Oat seed (Avena sativa), Ashwagandha (Withania somnifera)
Disclaimer: This article is for educational purposes only. Please get in touch with a registered Herbalist if you like to find out more about preparation, dosage, or herbs in general.
References
1)Wood, M., 2009. The Earthwise Herbal. Berkeley, California: North Atlantic Books. 2)Thomsen, M, Gennat H. Phytotherapy Desk Reference. Global Natural Medicine, 4th edition, 2009.3)McIntyre, A. & Boudin, M. Dispensing with Tradition: A Practitioner’s Guide to Using Indian and Western Herbs the Ayurvedic Way. 4) Myth & Moor: The folklore of nettles. Available at: www. terriwindling.com/blog/2019/06/the-folklore-of-nettle.html) 5)Ghorbanibirgani, A et al. (2013). The Efficacy of Stinging Nettle (Urtica Dioica) in Patients with Benign Prostatic Hyperplasia: A Randomized Double-Blind Study in 100 Patients (nih.gov). Available at: https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC35897696)Behzad,A.A., et.al.(2016). Effects of Urtica dioica supplementation on blood lipids, hepatic enzymes and nitric oxide levels in type 2 diabetic patients: A double blind, randomized clinical trial (nih.gov). Available at:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5206926 7)Maietti, A. et. Al. (2020). Nutrient Composition and Antioxidant Performances of Bread-Making Products Enriched with Stinging Nettle (Urtica dioica) Leaves (nih.gov). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8146119 8)Jones, L.,2020. Self-sufficient Herbalism – A guide to growing, gathering and processing herbs for medicinal use. London: Aceonbooks, 2020.
Corina Mueller is a passionate Herbalist, Iridologist and Ayurvedic Massage Therapist. She has studied and worked in the UK, India, Australia and Germany. In her practice, Corina joins Western and Indian tradition to create a unique experience that suits each individual. Each consultation is tailored for the needs of the person. Corina will take you on a journey to rediscover your body, mind and soul in a new light. Her clinic is based in Essex and Central London.
@heal_relax Issue 05 Spring 2022
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Spot light on Kombucha By Paul Sherring
Known as ‘The Tea of Immortality’ or ‘Immortal Health Elixir,’ Kombucha was first recorded in history in China 221 BC during the Tsin Dynasty. It has been drunk widely across Russia, Eastern Europe and Japan for hundreds of years. From this point in history Kombucha spread across Eastern Europe, it was long known in Russia as a healing tea called ‘Kvass’, which was said to be grown from a ‘Japanese Mushroom’.
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he name Kombucha is said to have been created in Japan between 415 AD and 1450AD. There are two stories of where the name originates from; “Kombu” or possibly Kambu either taken from the Japanese name for brown seaweed or for the doctor who brought Kombucha to Japan to cure Emperor Inkyo. The second part of the word “cha” means tea. Finally, to confuse even more; there is a fermented tea given the same name in Japan Kombu, so the truth remains a mystery. Kombucha traditionally is a colony of yeasts and bacteria that digest sugar and black or green tea and produce a naturally fizzy fermented probiotic drink with many health benefits. Due to the fermentation process involved in creating Kombucha, it contains a large number of living healthy bacteria. These bacteria line your digestive tract and support your immune system, as they absorb nutrients and fight infection and illness. As a producer, stallholder, and the founder of ‘Pure Kombucha’ much fun is had when talking to people from Japan at farmers’ markets or events due to the language barrier. It is a real challenge to garner interest as they often think I am trying to sell them ‘brown seaweed’. A short History During World War II, Kombucha production in Europe became limited due to a shortage of tea and sugar. So, the growth of Kombucha was somewhat diminished, however at the same time prisoners of war shared the healing properties of Kombucha thus still spreading the word. In the 1960s Kombucha started to gain popularity and to appear as the ‘grooviest tea in town.’
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American households, especially in California, brewed kombucha regularly sharing with friends. It is ironic that, if it was not for the huge money machine in the states, Kombucha may never have been fully pushed as hard - it has grown in popularity as if a phoenix were rising from the ashes. The global Kombucha market size stood at USD 1.84 billion in 2019 and is projected to reach USD 10.45 billion by 2027, exhibiting a CAGR of 23.2% during the forecast period. In the 1990s GT kombucha was founded by Dave Wiki in California. Dave is known as the Kombucha Billionaire, and when Dave was asked how he did this he replied, “I refuse to compromise the quality of my product”. I have tried GT Kombucha and I would say it is good. To be frank, many are not in the same league as GT. My journey with Kombucha began just before April 2015. At this time, I had never heard of this “Tea of Immortality”. In December 2014 I had holidayed to Asia for my winter sun (as I had for many years). My mother worked for ridiculously wealthy clients and every year she would be given a gift of a private villa and beach on the beautiful island Koa Samui, Thailand. To summarise I had an accident there and ended up having to have an operation on a broken wrist. When I got home, I had problems with the break, the temperature was cold already making movement challenging, and if you don’t move a broken limb it takes so much longer to heal. I knew this from my brother, who was happy to tell me about broken bones as he was the king of broken bones having broken almost every bone in his body due to being an ex-pro motorcycle racer. He advised me that when he was in the hospital, he needed to gain movement as soon as possible or it will become stiff and will not heal quickly. I thought to myself that’s not happening, I said to him it’s painful and he replied, “welcome to my world”.
I have a very rare reaction when I break a bone; much like other people, my body goes into shock which is a normal, but with me, it’s slightly different. I have a hypersensitive nervous system and my sympathetic nervous system wants to overprotect my bones, so it produces more fluid and restricts movement with pain. One day a friend of mine visited me, she had brought me a bottle of Kombucha and explained to me some of the properties. A light bulb lit up in my head; (oh helps with inflammation), I soon realised that this could help. Therefore, in April of 2015, I attended the Natural Organics Food Show. This was in search of stronger Kombucha. This was at the beginning of what I like to call the gold rush. I met my first Kombucha producer at this show Love Kombucha. I asked lots of questions and took many samples home to start making it myself. I was sure I could make a stronger Kombucha to help heal my break. The break healed very fast with many modalities - Kombucha was a key element. I was told it would take around four years to heal the nerve damage to the wrist, but it only took eighteen months. I had just completed a job before I had gone to Asia, and I needed something to do so I decided to start a business specialising in Kombucha. I studied product design, graphic design, engineering and have a geek like passion for food so I wanted to make Pure Kombucha completely different. For two decades before this, I had been researching and attending lectures, along with going to exhibitions in nutrition, new products, and technology. From 2001 I started to study and collect selected herbs. When travelling, I would buy local Indigenous foods and herbs, while also asking locals about opportunities, what grows in the area, and if their herbs were used in natural treatments, traditional drinks etc.
When I started producing Kombucha I experimented with a substantial number of different teas, herbs, and sugars. I wanted to know how the bacteria was affected by its environment, the material it was brewed in, along with what affected it and why? There are many books on the subject, YouTube videos of how to make Kombucha, and classes available. However, nothing beats the tried and tested way - making mistakes along the way is how you master and perfect the process. That is how you really get it. What does that mean? Well, you need experience to make Kombucha well. It’s a colony of living bacteria and once you understand how to keep it in a live state and harvest from the brew, you can make Kombucha. If you are brewing at home, it is so important Kombucha is brewed correctly, if it’s not then it could create an incorrect balance in the gut.
My top tip: Use a PH tester and put a heater plate or band on your container and keep it in a dark aerated place. These are the bare bone tools that will help you to produce Kombucha with successful results.
The Kombucha industry has been one of the fastest-growing industries in the past decade, around 7 years ago is when the ‘gold rush’ as I call it started in the UK. It’s in full swing now the market is flooded with Kombucha, some very good and some very poor. I was looking for somewhere to rent in London and I came across a brewery that would bottle, label, and carbonate your Kombucha. They showed me how
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“...if you want to drink a health drink then try a Kombucha which is authentically brewed and naturally fizzy rather than carbonated.”
they brewed their Kombucha in plastic containers, although this is not ideal. In the UK, Kombucha has become a pop drink, in other words, another carbonated drink, a healthy drink? So, what’s the problem with that? It is no longer a ‘health drink’ as the effect of carbonation on depletion of bone density has been studied, the evidence is mixed but we know it isn’t natural and it’s always good to be on the side of caution. There are many more, however, the point being made in this article is if you want to drink a health drink then try a Kombucha which is authentically brewed and naturally fizzy rather than carbonated. To make a true Kombucha it takes a minimum of 4-6 weeks to brew properly, on a large scale 6-8 weeks minimum. Unfortunately, many producers cut corners in the name of profits, and brew as fast as possible then add carbonation to make it fizzy with minimum health benefits. A worrying trend that has come to my attention over the last 2 years is the release of sugar-free and low sugar Kombucha drinks into the market. Sugar is key in the
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fermentation process as SCOBY (symbiotic culture of bacteria and yeast) requires it to convert to probiotics, B vitamins and a few healthy acids. As a producer, I am curious to check out the competition every three months or so and see what’s new. Recently I took advantage of an offer of 3 cans of Kombucha for £3 from a well-known high street shop that looked very appealing. I put them in the fridge and took them out when they were cold. I opened them to taste, then poured them down the sink. ‘What complete rubbish,’ I thought.
The biggest challenge for a small artisan producer like myself is to convince consumers at farmers’ markets to try my authentic product after they have tried cheap commercial Kombucha from shops that can only be called ‘fizzy water’ as the taste is tainted. The greatest shame is that many people are denied access to a healthful drink that could benefit them, due to the unscrupulous ‘profit over integrity’ approach in the food and drink industry. If you ever go to a farmers’ market and see us there, please give us a go, you may be pleasantly surprised. At Pure Kombucha we are committed to producing authentic, quality, artisan, healthful probiotic products that aid digestion and reduce inflammation and we will continue to do so as sticking to our principles is what the company ethos was founded upon.
Paul Sherring is a nutritional chef, founder, and master brewer of a leading artisan kombucha company; Pure Kombucha. He loves to share his personal experiences of the kombucha industry and how it has grown and evolved since the 1960s. is a growing movement in the UK and Europe, perhaps reflecting peoples’ increasing concern for the healthiness
www.purekombucha.co.uk
Ayurveda And The Respiratory System By Siobhán Cosgrave
Respiratory disorders in the UK Respiratory disease affects one in five people and is the third largest cause of death in England (after cancer and cardiovascular disease).(1) Hospital admissions for lung disease have risen over the past seven years at three times the rate of all admissions generally. (1) Most hospital respiratory admissions are emergencies which double during the winter months.(1) Incidence and mortality rates from respiratory disease are higher in disadvantaged groups and areas of social deprivation. The most deprived communities have a higher incidence of smoking rates, exposure to higher levels of air pollution, poor housing conditions and exposure to occupational hazards. (1) The Guardian newspaper reported in February 2013 that a coroner made legal history by ruling that the death of a 9 year old girl in London was caused by acute respiratory failure, severe asthma and air pollution exposure. (4) This was the first time pollution has been acknowledged as a cause of death. The UK has one of the highest mortality rates from lung disease in Europe, yet health outcomes have not improved over the last 10 years.(3) Around 10,000 people are newly diagnosed with lung disease every week in the UK. (4) How does the respiratory system work? The nose and mouth expose the respiratory system to the atmosphere making it vulnerable to airborne irritation and infection. Respiratory issues are on the rise especially in urban environments due to increased air pollution, dust, smoke, environmental toxins and the diminishing population of trees. (8) Along with these factors, poor nutrition, low immune function, cold/damp environments and high-stress levels also contribute to toxin accumulation. This leads to inflammation, mucus congestion and damaged lung tissues. (6)
In western medicine the respiratory system consists of the nose and mouth, which breathe in oxygen. Oxygen passes through the larynx and trachea in to two bronchi that branch in to numerous bronchial tubes leading to the lungs. In the lungs they divide in to many smaller tubes that connect to tiny air sacs called alveoli. Gas exchange between the inhaled oxygen and the blood takes place in the alveoli. The blood carries fresh oxygen throughout the body. When the blood returns to the alveoli carbon dioxide diffuses from the blood in to the alveoli to leave the body through the exhale breath.(6) The respiratory system from an Ayurveda view According to Ayurveda there are three primary life forces called doshas derived from the five elements. These are responsible for all functions in the body and mind. (9) In Ayurveda the vital force that empowers our existence is known as prana, the breath of life. Breath along with food supplies energy for our bodies to function. Prana is a sub dosha of vata and flows inwards, but this inward breath must be balanced with an outward breath. The importance of breath is central to many spiritual practices such as meditation and yoga and traditional movements like Tai chi and Qi Gong. The importance of the breath being balanced can be seen in conditions such as asthma. Asthmatics have trouble not with the inhalation breath but with the exhalation breath. The airway to the lungs become obstructed with congestion, this also causes narrowing of the airways therefore making it harder to exhale. Carbon dioxide gets trapped in the lungs preventing the intake of fresh oxygen and prana from inhalation.(7) The strotas are the innumerable channels of circulation which carry substances such as nutrients, liquids, gases, wastes, the doshas and energies throughout the body. Prana vaha srotas is the channel that is closest to western medicine’s respiratory system. The difference is that prana vaha srotas also includes the heart, its close relationship with the digestive tract and has more subtle energy fields, similar to the meridian systems of Chinese medicine.(9) Prana vaha srotas carries prana throughout the respiratory system to where it is absorbed by the lungs and distributed through the blood. When prana energy is flowing freely, we experience a state Issue 05 Spring 2022
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ESTIMATED NUMBERS OF PEOPLE ALIVE IN THE UK ON 1 JANUARY 2013 WITH A DIAGNOSIS OF LUNG DISEASE AT ANY TIME IN THE PAST (2) ASTHMA
BRONCHIECTASIS
COPD
IPF
LUNG CANCER
MESOTHELIOMA
OSA
SARCOIDOSIS
OVERALL
8,028,741
211,598
1,201,685
32,478
85,796
2,319
18,998
4,579
MALE
3,873,724
88,993
627,019
19,450
45,329
1,892
13,810
2,175
FEMALE
4,155,017
122,606
574,666
13,028
40,467
427
5,187
2,404
Respiratory System
of positivity, health, and well-being. When prana is low or blocked it leads to lowering of the body’s vitality, metabolic disorders, degeneration of tissue and even death.(9) As the respiratory system is constantly moving it is governed by vata, the dosha responsible for movement. Vata’s sub-dosha, udana vata, governs the chest region and exhalation.(9) Kapha helps the lungs, throat, sinuses and nasal passage remain lubricated and to produce mucus. This mucus helps to trap foreign particles and pathogens and protect the airways.(9)
What causes respiratory disorders? Vata’s qualities include dry, rough and cold so any influences that increase these qualities, e.g. the cold winter months, can increase vata. This can manifest as dry cough, dry nose, asthma, hoarseness, broken voice, discomfort when breathing, respiratory allergies or wheezing.(5) The cold winter weather and eating heavy, hard to digest foods like dairy will increase kapha’s qualities of heavy and oily causing excess mucus within the respiratory system. This can cause mucus congestion, phlegm, wet cough, lung nodules, hay fever, pneumonia or swollen glands.(5) When mucus accumulates, it lowers the agni (digestive fire). A balanced digestive fire is key for preventative health. If the digestive fire is low then food can remain undigested or partly digested creating toxins known as ama. If prana vaha srotas is obstructed with ama, the prana cannot be distributed to the body resulting in a weakening of vitality and the immune system.(5) Pitta, the fire dosha, can increase due to environmental toxin exposure and stress. Aggravated Pitta causes inflammation of the lungs and airways, respiratory infections, yellow/green phlegm or blood in the phlegm.(5) Historically Ayurveda associated asthma with excess of kapha and vitiated vata, today it is evolving in to a more excess pitta inflammatory disorder.(5) Ayurveda also considers the impact of the mind on health. Stress, anxiety and fear all have 32
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negative impacts upon all areas of health. Asthma is very much an adrenal issue that manifests in the lungs.(7) Taking a preventative approach to respiratory disorders requires overall health to be taken in to consideration. The lungs are one of the body’s detox pathways so can become overwhelmed if the body is overloaded with toxins. It is important to reduce toxin exposure, balance the digestive fire (agni), remove ama, balance the doshas and manage stress and emotions. (9)
DOSHA
ELEMENTS
Vata
air and ether
Pitta
fire and water
Kapha
water and earth
How Ayurveda can support t he respiratory system Pranayama Prana and the mind are deeply connected, placing focus on the breath helps to calm the mind and reduce stress. Pranayama are powerful breathing exercises that also help to strengthen lungs, i ncrease oxygenation and blood circulation, and help remove toxins. Practice alternative nostril breathing, bee breath or bellow breath. (9) Kavala/Oil pulling This is one of the best practices for enhancing oral health. It also cleanses the throat of phlegm, clears the sinuses and reduces the risk of allergic reaction in the respiratory system. After tongue scraping and cleaning the teeth, take a small amount of sesame oil and swish around your mouth for 5-10 minutes and then spit the oil out. It can take time to build up the length of time that you are able to swish the oil.(9) Nasya This is the administration of herbal oils through the nose to lubricate and soothe the mucus membranes. It helps to prevent mucus congestion and calms the nervous system. This also provides a protective barrier against airborne irritants and toxins. Anu Thailman is the best oil to use but ghee is also good for balancing kapha.(9) Gargle Use warm water with a pinch of rock salt and pinch of turmeric to gargle and swish around the mouth. This helps to keep the oral cavity clean and to pacify kapha.(5) Neti pot/nasal irrigation Using warm salt water in a Neti pot helps to clear the nasal passage of mucus, dirt, pollen, dust and other irritants. It also soothes and moistens the mucus membranes. This helps to prevent respiratory infections. Also good for asthma and sinusitis.(9)
Nutrition Eat freshly cooked, warm, easy to digest foods as close to their natural state as possible.(9) Eliminate refined carbohydrates and processed foods.(9) Sip on warm water throughout the day.(9) If prone to kapha imbalance with mucus and congestion avoid kapha increasing foods e.g. dairy and wheat.(6) If prone to dryness and vata imbalances avoid cold, dry foods. Eat warm cooked foods with ghee and spices such as cumin, cardamom, ginger.(9) Include lots of fresh berries and cooked vegetables for antioxidants and vitamins A, C & E. (6) Deficiencies in zinc, magnesium and vitamin D are common with respiratory complaints so supplementation may be required.(6) Avoiding Toxins Using indoor air filters, lots of house plants and chemical free cleaning products will help to improve the quality of the air indoors.
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T he Five Elements of Ayurveda
Ayurveda herbal formulas Ayurveda herbal formulas are prepared using the principles of samyoga, the ancient precise science of combining herbs. Samyoga includes the principle of using the whole plant not just a partial value captured in using an isolated extract. Using the whole plant ensures that the entirety of the intelligence available in that plant is used and ensures maximum effectiveness.(12) Each formula is a precise combination of herbs carefully selected and combined to strengthen the formula in different important ways. Two extremely beneficial Ayurveda formulas for respiratory health are: Trikatu A blend of pipalli, ginger and black pepper that supports the digestive fire whilst removing ama. Excellent for kapha respiratory conditions such as wet cough and in removing phlegm deposits from the respiratory tract. Provides relief from a sore throat, cough/congestion and eases breathing.(8) Sitopaladi Good relief of upper respiratory congestion and bronchial conditions. Sitopaladi has expectorant and lubricating action that helps clear kapha congestion and soothe the lungs and throat. It clears and opens the airways helping conditions such as asthma, wheezing, and hay fever. A blend of bamboo, long pepper, cardamom, cinnamon and cane sugar.(8) Single herbs Herbal actions refer to the therapeutic properties associated with particular herbs. Herbs can have many different actions so here are those actions beneficial to respiratory health. 34
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Demulcents Demulcents soothe inflation and dryness (reduce pitta and vata). These are ideal for irritated mucus membranes in dry coughs, sore throats, laryngitis, bronchitis and croup. They are best avoided with kapha congestion of dampness and phlegm.(11) Marshmallow (Althea officinalis) Licorice (Glycyrrhiza glabra) Plantain (Plantago major) Selfheal (Prunella vulgaris leaf) Anti-spasmodics These are used to relieve spasmodic coughing and calm the respiratory response.(11) Thyme (Thymus vulgaris) Hyssop (Hyssopus officinalis) Wild cherry (Prunus virginiana bark) Vasaka (Adhatoda vasica) Mucolytic expectorants Mucolytic expectorants help to decrease the thickness of kapha mucus secretions so that it becomes looser and easier for the respiratory system to remove from the system.(11) Ginger (Zingiber officinalis) Garlic (Allium sativum) Elecampane (Inula helenium)
“The inhale offers itse;f to the exhale. The exhale offers itself to the inhale.” Bhagavad Gita 4.29
Stimulant expectorants Stimulant expectorants are used in highly congested kapha conditions with a thick profuse catarrh. Use with caution where there is vata dryness and pitta inflammation. They “irritate” the bronchioles to cause expulsion of catarrh.(12) Gumweed (Grindelia spp.) Coltsfoot (Tussilago farfara) Kantakari (Solanum xanthocarpum) Astringent expectorants Astringent expectorants keep kapha mucus production in line and reduces active pitta inflammation. These should not be used where there is vata dryness.(12) Vasaka (Adhatoda vasica) Andrographis (Andrographis paniculata) Neem (Azadirachta indica) Mullein (Verbascum thapsus)
Adaptogens Adaptogens help the body to modulate the stress responses and enhance energy. Many also support the immune system and respiratory health.
References
1. Statistics.blf.org.uk. 2022. Lung disease in the UK – big picture statistics | British Lung Foundation. [online] Available at: <https:// statistics.blf.org.uk/lung-disease-uk-big-picture> [Accessed 3 January 2022]. 2. GOV.UK. 2022. Respiratory disease: applying All Our Health. [online] Available at: <https://www.gov.uk/government/publications/ respiratory-disease-applying-all-our-health/respiratory-disease-applying-all-our-health> [Accessed 5 January 2022]. 3. Statistics.blf.org.uk. 2022. Lung disease in the UK | British Lung Foundation. [online] Available at: <https://statistics.blf.org.uk/> [Accessed 6 January 2022]. 4. The Guardian. 2022. Air pollution a cause in girl’s death, coroner rules in landmark case. [online] Available at: <https://www. theguardian.com/environment/2020/dec/16/girls-death-contributed-to-by-air-pollution-coroner-rules-in-landmark-case> [Accessed 7 January 2022]. 5. Mischke, M., 2022. Breathe Easy. [online] Banyanbotanicals.com. Available at: <https://www.banyanbotanicals.com/info/ayurvedicliving/living-ayurveda/health-guides/breathe-easy/> [Accessed 1 January 2022]. 6. McIntyre, A., 2010 The complete herbal tutor. London: Octopus Publishing Group p188-193 7. Purkh Singh Khalsa, K., 2022. Ayurvedic Herbs for a Healthy Respiratory System. [online] Banyanbotanicals.com. Available at: <https://www.banyanbotanicals.com/info/blog-banyan-vine/details/ayurvedic-herbs-for-a-healthy-respiratory-system/> [Accessed 30 December 2021]. 8. Hoffman, D., 2003. Medical Herbalism. Vermont: HEALING ARTS PRESS, pp.316-343. 9. McIntyre, A., 2012. The Ayurveda bible. Alresford: Godsfield 10. McIntyre, A. and Boudin, M., 2012 Dispensing with tradition. Cheltenham: Artemis House. 11. Caldecott, T., 2022. Herbal medicine and COVID-19. [online] Dogwood School of Botanical Medicine. Available at: <https:// dogwoodbotanical.com/herbal-medicine-covid-19/> [Accessed 10 January 2022]. 12. Mapi.com. 2022. Samyoga — The Science of Herbal Blending&vert; Maharishi AyurVeda. [online] Available at: <https://mapi.com/ blogs/articles/samyoga-the-science-of-herbal-blending> [Accessed 10 January 2022].
Siobhán Cosgrave is a registered Ayurveda Herbalist & Naturopath. Siobhan helps people uncover the underlying imbalances causing their symptoms using ancient wisdom and modern science. These underlying causes are rebalanced through nutritional changes, lifestyle modifications and bespoke herbal remedies. Thus enabling people to live full lives that are symptom-free, with abundant energy. Siobhán has a special interest in gut health, auto-immune conditions, and women’s hormonal health.
Holy Basil (Ocimum tenuiflorum) Schisandra (Schisandra chinensis) Rhodiola (Rhodiola rosea) Eucalyptus Herbal Steam Eucalyptus is very beneficial for use in a herbal steam. It has a specific affinity for prana vaha strotas. It is good for cleansing congestion from the chest, eases coughs, chest infections and asthma. It is a strong anti-microbial, enhances energy and immunity.(10)
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FINDING SOLUTIONS FOR CHRONIC PAIN
s es ln u f d in M d n a n io it tr u N , s b Her By Giacomo Sandri
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Introduction We are all very familiar with pain. We learn about it very early in life, when perhaps we fall and bump our knees on the concrete, or we walk barefoot on a hidden pin. Although such scenarios won’t be remembered as our most pleasant experiences, we should be thankful for the existence of the pain response as it is a selfpreservation reaction to a potentially harmful circumstance. Pain begins at the tissue level where specific pain receptors (nociceptors) are triggered by a potentially harmful stimulus in a process called transduction. In the following process of transmission, the nociceptors send an electric signal through the axons of afferent (from tissue to the brain) neurons reaching the higher centres in the brain (namely brain stem reticular formation, thalamus, somatosensory cortex, and limbic system) via the dorsal horn of the spinal cord (24). In the brain, a series of electro-chemical processes modulate the signal which then is transmitted to the cortex and limbic brain for its final step, perception, which is the integration of many sensory messages into a coherent and meaningful whole. As these meticulously orchestrated processes take place, a structure of the midbrain called periaqueductal gray (PAG) triggers the descending pain pathways, which are responsible for antagonizing the pain signals. Once the pain stimulus is over, pain perception also halts (38). When the pain perception carries on after the tissue has regenerated and persists longer than three months it is considered chronic (30). Chronic pain syndrome is the leading cause of disability worldwide and presents a major challenge to healthcare providers because of its complex natural history, unclear aetiology and poor response to therapy (21). It is now recognised that chronic pain should be managed through a multidisciplinary approach, requiring an accurate consideration of the physiological, psychological, emotional, social and environmental dynamics affecting the individual (21). This article will focus on three strategies including a combination of nutritional advice, herbs and supplements that can help reduce the frequency and intensity of chronic pain.
STRATEGY # 1: INFLAMMATION MANAGEMENT
One of the first steps to tackle chronic pain is to reduce the active inflammatory processes in the body to the bare minimum, the reason being that inflammation may lead to three major pain response derangements: hyperalgesia (exacerbated pain perception), allodynia (pain perception caused by a non-harmful stimulus) and sympathetic maintained pain (pain perception maintained by the fight-or-flight response) (38). It is logical to assume then that being chronically inflamed largely increases the risk to developing chronic pain (33). There are many ways to address and cut chronic inflammation and several books have been written about it; nevertheless, all authors agree that to reduce inflammation we need to make changes to what we eat. Firstly, all the widely recognised pro-inflammatory foods need to be largely reduced if not eliminated; the ones at the top of the list are sugar and refined carbohydrates, seed oils, processed foods and alcohol. Refined sugars (the most common being sucrose, glucose and fructose) have a bad reputation. They cause insulin to spike, increase insulin resistance, promote fat deposition around the liver and belly and increase inflammatory markers in the bloodstream. This is not only caused by sugars, but also by starchy foods with low fibre content such as white grains and cereals, cornflakes, white bread and potatoes (4, 16); seed and vegetable oils, with exception of very few, are very high in omega-6 which are the building block of pro-inflammatory cytokines (not to mention that if they have been subject to heat-extraction processes, it is very likely that they end up already rancid on your shelves) (37, 8). Finally, processed foods are not only high in refined sugars but also in trans-fatty acids, which are also an atomic bomb for your immune system (6); processed meats and low-quality animal products are packed with nitrites and purines, which can elicit oxidative stress in the body and arachidonic acid, which is also a pro-inflammatory molecule (13,17); alcohol notoriously damages the liver, which plays a vital role in inflammation (35). The second step to counteract chronic inflammation is to introduce regular intake of foods that have anti-inflammatory properties; among these, we find oily fish and antioxidant-rich foods. Oily fish and high-quality fish oil supplements are packed with omega-3 fatty acids, which provide the body with the building blocks to manufacture anti-inflammatory cytokines (29). Oxidation and reduction are chemical processes that have a profound implication in chronic inflammation: as the body becomes chronically inflamed, its reserves of antioxidant compounds (especially glutathione and superoxide dismutase) get depleted (2); supplements such as MSM (a form of dietary sulphur), cysteine (an amino acid) and herbs such as milk thistle seeds (Silybum marianum) and Schisandra berries (Schisandra chinensis) can support the regeneration of these endogenous antioxidants (19, 5, 7). In addition, berries, grapes, green tea and chocolate together with alpha-lipoic acid (ALA), vitamins A, C and E are excellent sources of exogenous antioxidants and can counteract the damage from free radicals (20,25). Finally, cooking with and juicing turmeric and ginger can also help manage inflammation (27). The third and last step is to take deep care of the gut integrity and microbiome. The gut is your second brain where a lot of neurotransmitters and immune factors get produced and there is mounting evidence of its implication in the aetiology of chronic pain and inflammation (11). Increased intestinal permeability (leaky gut syndrome) and an imbalanced microbiome (dysbiosis) can have a severe negative impact on immune function (22). Including in the diet, fermented foods (yoghurt, kefir, kimchi etc.) prebiotics (fermentable fibres) and collagen proteins (abundant in bone broth) can support a healthy microbiome and reduce gut permeability (32, 11).
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STRATEGY # 2: STRESS MANAGEMENT AND MINDFULNESS In the first paragraph, it was discussed how the limbic system and the brainstem are fundamental cogs in the pain perception machinery. When these systems become overwhelmed or their function is somewhat altered, pain signals cease to be properly elaborated; the factor that accounts for most of this biochemical alteration is stress. The best examples to use for this scenario are chronic stress and post-traumatic stress disorder (PTSD): people affected by PTSD are more likely to report significantly higher levels of pain intensity, pain-related disability, depression and anxiety compared to chronic pain patients without trauma (28). Moreover, a systematic review found that in many clinic cohorts for chronic pain recovery there is a prevalence of PTSD affected patients (31). Stress causes secretion of cortisol, adrenaline and noradrenaline in response to a threat. In chronically stressed and traumatised individuals, the nervous system behaves as if there is an ongoing menace and prepares the body to fight or escape it causing a copious amount of these hormones to flood the bloodstream. This excessive amount of stress chemicals affects the homeostasis of the body and how the limbic brain and PAG modulate the pain signals, resulting in the exacerbation of pain perception (14, 3). Fortunately, there are many therapeutic tools that can promote calm and resilience such as mindfulness and adaptogenic herbs. Mindfulness, as defined by John Kabat-Zinn, is the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally (23). Daily mindfulness practices have provided evidence to be helpful to improve the biochemical consequence of stress response improving the life quality of people living with chronic pain (34). A study on more than a hundred patients affected by chronic pain showed that mindfulness is valuable for lowering general anxiety and depression, improving mental quality of life (psychological well-being), promoting feelings of control over the pain, and supporting higher pain acceptance (18). Furthermore, a systematic review from 2017 reviewed 38 randomized control trials and concluded that there is evidence that mindfulness meditation is effective at improving pain and depression symptoms (15). Adaptogens are wonderful herbs that support the ability of the body to cope with stressors (36). Every adaptogen exerts a unique effect over the body-mind, but most of them lower serum cortisol, calm the mind and balance the immune system. Popular adaptogenic herbs are Ashwagandha root (Withania somnifera), Schisandra berries (Schisandra chinensis), Korean ginseng (Panax ginseng), Siberian ginseng (Eleutherococcus senticosus), Golden root (Rhodiola rosea), Reishi mushroom (Ganoderma lucidum), Cordyceps mushroom (Cordyceps sinensis) and Chinese foxglove (Rehmannia glutinosa) (36).
“Aptogens are wonderful herbs that support the ability of the body to cope with stressors.”
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STRATEGY # 3: HERBAL ANALGESICS Ultimately, some herbs have anodyne and analgesic effects on the body, meaning that they directly affect and ameliorate pain perception. Corydalis yanhusuo is a popular painkiller in Chinese pharmacopoeia. It is a distant cousin of opium poppy and contains analgesic and antiinflammatory compounds which have been shown to reduce pain, inflammation and improve depression symptoms (39). It is thought that its properties are linked to a compound called dehydrocorybulbine, which probably improves pain modulation without the side effects of morphine (12). Eschscholzia californica, also called Californian poppy, is another member of the poppy family with analgesic properties. This herb contains a somewhat large amount of psychoactive alkaloids such as sanguinarine, dihydrosanguinarine, chelirubine and macarpine which are thought to stimulate GABA receptors and thus promote sedation and analgesia (9,1). Hypericum perforatum or St. John’s wort is a UK native herb with a strong affinity for the nervous system and is commonly used for depression and anxiety. Some evidence supports the use of St. John’s wort as an effective mild analgesic (10). Mitragyna speciosa, commonly known as kratom, is a plant native to Southeast Asia and widely used for opiates withdrawal. Although there are some concerns about its long-term safety, it has shown promising analgesic effects similar to the ones exerted by opioid drugs (26).
Conclusion Chronic pain is a complex phenomenon influenced by many physiological and psychological factors. Educating and supporting chronic pain sufferers with proper dietary advice, mindfulness practices and medicinal herbs could result in a remarkable improvement in their quality of life. Since it is an extreme burden on healthcare systems across the world and with the lack of a silver bullet to cure it, it is of paramount importance to increase the awareness of the small but impactful changes that can be done to reduce the incidence of chronic pain disorders.
References 1.
Al-Snafi, Ali. “ESCHSCHOLZIA CALIFORNICA: A PHYTOCHEMICAL and PHARMACOLOGICAL -REVIEW.” Indo Am J P Sci, vol. 4, Jan. 2017, pp. 257–263.
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Arulselvan, Palanisamy, et al. “Role of Antioxidants and Natural Products in Inflammation.” Oxidative Medicine and Cellular Longevity, vol. 2016, 2016, pp. 1–15, www.ncbi.nlm.nih.gov/pmc/articles/ PMC5075620/, 10.1155/2016/5276130.
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Brandão, M. L., and T. A. Lovick. “Role of the Dorsal Periaqueductal Gray in Posttraumatic Stress Disorder: Mediation by Dopamine and Neurokinin.” Translational Psychiatry, vol. 9, no. 1, 17 Sept. 2019, 10.1038/s41398-019-0565-8. Accessed 14 May 2021.
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Chen, Li, et al. “Mechanisms Linking Inflammation to Insulin Resistance.” International Journal of Endocrinology, 28 May 2015, www.hindawi.com/journals/ije/2015/508409/.
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Chiu, Hui-Fang, et al. “Improvement of Liver Function in Humans Using a Mixture of Schisandra Fruit Extract and Sesamin.” Phytotherapy Research: PTR, vol. 27, no. 3, 1 Mar. 2013, pp. 368–373, pubmed.ncbi. nlm.nih.gov/22610748/, 10.1002/ptr.4702. Accessed 13 Oct. 2021.
6.
Mozaffarian, D “Trans Fatty Acids - Effects on Systemic Inflammation and Endothelial Function.” Atherosclerosis. Supplements, 1 May 2006, pubmed.ncbi.nlm.nih.gov/16713393/.
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Das, Subir Kumar. “Biochemical and Immunological Basis of Silymarin, a Milk Thistle (Silybium Marianum) against Ethanol-Induced Oxidative Damage.” Journal of Analytical & Bioanalytical Techniques, vol. 01, no. 01, 2010, 10.4172/2155-9872.1000019. Accessed 13 Oct. 2021.
8.
DiNicolantonio, James J, and James H O’Keefe. “Importance of Maintaining a Low Omega–6/Omega–3 Ratio for Reducing Inflammation.” Open Heart, vol. 5, no. 2, Nov. 2018, p. e000946, openheart.bmj.com/ content/5/2/e000946, 10.1136/openhrt-2018-000946.
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Fedurco, Milan, et al. “Modulatory Effects OfEschscholzia CalifornicaAlkaloids on Recombinant GABAAReceptors.” Biochemistry Research International, vol. 2015, 2015, pp. 1–9, 10.1155/2015/617620. Accessed 2 May 2020.
10. Galeotti, Nicoletta. “Hypericum Perforatum (St John’s Wort) beyond Depression: A Therapeutic Perspective for Pain Conditions.” Journal of Ethnopharmacology, vol. 200, Mar. 2017, pp. 136–146, www. sciencedirect.com/science/article/pii/S0378874116314799, 10.1016/j.jep.2017.02.016. Accessed 18 May 2019. 11. Guo, Ran, et al. “Pain Regulation by Gut Microbiota: Molecular Mechanisms and Therapeutic Potential.” British Journal of Anaesthesia, vol. 123, no. 5, 1 Nov. 2019, pp. 637–654, www.bjanaesthesia.org/article/ S0007-0912(19)30638-5/fulltext, 10.1016/j.bja.2019.07.026. Accessed 25 Sept. 2021. 12. Hall, Harriet. “Corydalis: An Herbal Medicine for Pain, with Some Thoughts on Drug Development | Science-Based Medicine.” Sciencebasedmedicine.org, 1 Nov. 2016, sciencebasedmedicine.org/corydalisan-herbal-medicine-for-pain-with-some-thoughts-on-drug-development/. Accessed 14 Oct. 2021. 13. Hall, N, et al. “Fatty Acids in Beef from Grain- and Grass-Fed Cattle: The Unique South African Scenario.” South African Journal of Clinical Nutrition, vol. 29, no. 2, 31 May 2016, pp. 55–62, 10.1080/16070658.2016.1216359. Accessed 28 Mar. 2021. 14. Hannibal, K. E., and M. D. Bishop. “Chronic Stress, Cortisol Dysfunction, and Pain: A Psychoneuroendocrine Rationale for Stress Management in Pain Rehabilitation.” Physical Therapy, vol. 94, no. 12, 17 July 2014, pp. 1816–1825, www.ncbi.nlm.nih.gov/pmc/articles/PMC4263906/, 10.2522/ ptj.20130597. 15. Hilton, Lara, et al. “Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-Analysis.” Annals of Behavioral Medicine, vol. 51, no. 2, 22 Sept. 2016, pp. 199–213, www.ncbi.nlm.nih.gov/pmc/ articles/PMC5368208/, 10.1007/s12160-016-9844-2. Accessed 22 Nov. 2019.
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16. Johnson-Greene, Chandra. “Glycemic Index Chart: GI Ratings for Hundreds of Foods.” University Health News, 28 Jan. 2019, universityhealthnews.com/daily/nutrition/ glycemic-index-chart/.
27. Rahaman, Md. Moshiur, et al. “The Genus Curcuma and Inflammation: Overview of the Pharmacological Perspectives.” Plants, vol. 10, no. 1, 30 Dec. 2020, p. 63, 10.3390/plants10010063. Accessed 24 Apr. 2021.
17. Joosen, Annemiek M. C. P., et al. “Effect of Processed and Red Meat on Endogenous Nitrosation and DNA Damage.” Carcinogenesis, vol. 30, no. 8, 1 Aug. 2009, pp. 1402–1407, pubmed.ncbi.nlm.nih. gov/19498009/, 10.1093/carcin/bgp130. Accessed 23 Nov. 2020.
28. Ravn, Sophie Lykkegaard, et al. “The Role of Posttraumatic Stress Symptoms on Chronic Pain Outcomes in Chronic Pain Patients Referred to Rehabilitation.” Journal of Pain Research, vol. Volume 11, Mar. 2018, pp. 527–536, 10.2147/jpr. s155241. Accessed 25 Nov. 2019.
18. la Cour, Peter, and Marian Petersen. “Effects of Mindfulness Meditation on Chronic Pain: A Randomized Controlled Trial.” Pain Medicine, vol. 16, no. 4, Apr. 2015, pp. 641–652, 10.1111/ pme.12605. 19. Marañón, Gonzalo, et al. “The Effect of Methyl Sulphonyl Methane Supplementation on Biomarkers of Oxidative Stress in Sport Horses Following Jumping Exercise.” Acta Veterinaria Scandinavica, vol. 50, no. 1, 2008, p. 45, 10.1186/1751-0147-50-45. Accessed 20 Sept. 2020. 20. Mary Anne Dunkin. “Super Foods for Optimal Health.” WebMD, WebMD, 22 Oct. 2008, www. webmd.com/food-recipes/antioxidants-yourimmune-system-super-foods-optimal-health. 21. Mills, Sarah E E, et al. “Chronic Pain: A Review of Its Epidemiology and Associated Factors in Population-Based Studies.” British Journal of Anaesthesia, vol. 123, no. 2, 2019, pp. e273–e283, www.ncbi.nlm.nih.gov/ pubmed/31079836, 10.1016/j.bja.2019.03.023. 22. Mu, Qinghui, et al. “Leaky Gut as a Danger Signal for Autoimmune Diseases.” Frontiers in Immunology, vol. 8, 23 May 2017, www. ncbi.nlm.nih.gov/pmc/articles/PMC5440529/, 10.3389/fimmu.2017.00598. 23. Necktar, Amanda. “Use Mindfulness to Cope with Chronic Pain.” Www. mayoclinichealthsystem.org, 5 Sept. 2020, www.mayoclinichealthsystem.org/hometownhealth/speaking-of-health/use-mindfulnessto-cope-with-chronic-pain.
29. Simopoulos, Artemis P. “Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases.” Journal of the American College of Nutrition, vol. 21, no. 6, Dec. 2002, pp. 495–505, 10.1080/07315724.2002.10719248. 30. Singh, Manish K. “Chronic Pain Syndrome: Practice Essentials, Etiology, Patient Education.” EMedicine, 14 Jan. 2020, emedicine.medscape.com/ article/310834-overview. 31. Siqveland, Johan, et al. “Prevalence of Posttraumatic Stress Disorder in Persons with Chronic Pain: A Meta-Analysis.” Frontiers in Psychiatry, vol. 8, 14 Sept. 2017, 10.3389/fpsyt.2017.00164.
36. Winston, David, and Steven Maimes. Adaptogens : Herbs for Strength, Stamina, and Stress Relief. Rochester, Vermont, Healing Arts Press, 2019. 37. Wroniak, Małgorzata. “NUTRITIONAL VALUE of COLD-PRESSED RAPESEED OILS.” Zywnosc.Nauka. Technologia.Jakosc/Food.Science.Technology. Quality, vol. 58, no. 1, 17 Dec. 2012, 10.15193/ zntj/2012/85/079-092. Accessed 25 June 2020. Wroniak, M., Krygier, K., and Kaczmarczyk, M. (2008). COMPARISON OF THE QUALITY OF COLD PRESSED AND VIRGIN RAPESEED OILS WITH INDUSTRIALLY OBTAINED OILS. Polish Journal of Food and Nutrition Sciences, 58(1), pp.85-89. 38. Yam, Mun, et al. “General Pathways of Pain Sensation and the Major Neurotransmitters Involved in Pain Regulation.” International Journal of Molecular Sciences, vol. 19, no. 8, 24 July 2018, p. 2164, www.ncbi.nlm.nih.gov/pmc/articles/ PMC6121522/, 10.3390/ijms19082164. 39. Zhang, Jingxia, et al. “A Review of the Traditional Uses, Botany, Phytochemistry, Pharmacology, Pharmacokinetics, and Toxicology OfCorydalis Yanhusuo.” Natural Product Communications, vol. 15, no. 9, 1 Sept. 2020, p. 1934578X2095775, 10.1177/1934578x20957752. Accessed 14 Oct. 2021.
32. Song, et al. “Identification and Structure–Activity Relationship of Intestinal Epithelial Barrier Function Protective Collagen Peptides from Alaska Pollock Skin.” Marine Drugs, vol. 17, no. 8, 31 July 2019, p. 450, 10.3390/md17080450. 33. Tal, Michael. “A Role for Inflammation in Chronic Pain.” Current Review of Pain, vol. 3, no. 6, Nov. 1999, pp. 440–446, 10.1007/s11916-999-0071-4. 34. Turakitwanakan, Wanpen, et al. “Effects of Mindfulness Meditation on Serum Cortisol of Medical Students.” Journal of the Medical Association of Thailand = Chotmaihet Thangphaet, vol. 96 Suppl 1, 1 Jan. 2013, pp. S90-95, pubmed.ncbi. nlm.nih.gov/23724462/. 35. Wang, H Joe. “Alcohol, Inflammation, and Gut-LiverBrain Interactions in Tissue Damage and Disease Development.” World Journal of Gastroenterology, vol. 16, no. 11, 2010, p. 1304, 10.3748/wjg.v16.i11.1304.
24. Osterweis, Marian, et al. “The Anatomy and Physiology of Pain.” Nih.gov, National Academies Press (US), 2019, www.ncbi.nlm. nih.gov/books/NBK219252/. 25. Packer, Lester. “α-Lipoic Acid: A Metabolic Antioxidant Which Regulates NF-ΚB Signal Transduction and Protects against Oxidative Injury.” Drug Metabolism Reviews, vol. 30, no. 2, Jan. 1998, pp. 245–275, 10.3109/03602539808996311. Accessed 25 Aug. 2019. 26. Prozialeck, Walter C., et al. “Kratom Use within the Context of the Evolving Opioid Crisis and the COVID-19 Pandemic in the United States.” Frontiers in Pharmacology, vol. 12, 26 Aug. 2021, 10.3389/fphar.2021.729220. Accessed 14 Oct. 2021.
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Giacomo Sandri Giacomo Sandri graduated in Herbal Medicine (BSc Hons) at the University of Lincoln in 2017, and attained a diploma in Holistic massage at the Bristol College of Massage and Bodywork in 2018. He holds certificates in Facial Acupressure, Complete Manual Therapy and FREC3 First Aid. He is also a member of the National Institute of Medical Herbalist (NIMH) and Massage Training Institute (MTI). In 2019, he coined the term Naturopathic Massage Therapy, a discipline which combines herbal medicine, nutrition and bodywork to provide a clearer understanding and a tailored deeper treatment to individuals suffering from musculoskeletal and neurological disorders. Giacomo currently practices as a herbalist and massage therapist in Bristol under the business name of Blue Ginkgo offering consultations at the Easton Business Centre and online.
@Giacomosandrimedicalherbalist
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What is a Naturopathic Diet? CREATED BY CNM DIRECTOR OF EDUCATION; BOBBY QURESHI, AND NATUROPATHY COURSE DIRECTOR; DEE CLOUGH
The CNM naturopathic diet is a highly nourishing diet that supplies the body with all the nutrients needed for health, growth and longevity. It’s free from harmful substances and focuses on optimising the digestion of food, absorption of nutrients and supporting detoxification processes.
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The principles of a naturopathic diet •
Eat fresh, organic wholefoods that are in season and sourced locally. Opt for foods that are in season and have travelled the least amount of distance as they are more likely to be fresh with good nutrient retention and better for the environment.
•
Consume a wide range of plant-based foods including vegetables, fruit, culinary herbs and spices, whole grains, seeds (sprouts), nuts and legumes. Think variety and rainbow foods! Provide a wide range of vitamins and minerals alongside powerful plant nutrients with beneficial properties e.g., anti-inflammatory. Only eat organic, grass-fed meat, poultry or game. Meat can be acidforming in the body, disrupting normal cellular function and promoting calcium loss from bones, so limit your intake to once or twice per week. Fish is fine to eat but ensure it is wild caught and not farmed.
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Include a good quality protein at each meal to balance blood sugar levels and keep you satiated. Plant-based protein sources include lentils, quinoa, pumpkin seeds and buckwheat.
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Healthy fats are essential, especially omega-3 fatty acids from wild-caught oily fish, flaxseeds and chia seeds. It’s also important to include smaller amounts of omega-6, including sunflower seeds / oil, most nuts and omega-9, e.g., avocado and olives. Omega fats form a vital part of cell membranes, and also support brain function and mood, improve heart health and decrease inflammation.
IN ASSOCIATION WITH
COLOUR:
BENEFITS:
Foods and beverages to avoid
Blue, purple, black:
Antioxidant-rich, supporting heart health, circulation and vision.
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Green:
Chlorophyll-rich, providing nutrients and supports detoxification processes.
Junk foods are highly-processed foods that are devoid of nutrients and often contain genetically-modified ingredients, artificial colourings, sweeteners, pesticides and chemical additives.
Red:
Reducing inflammation, high in vitamin C.
•
Orange, yellow:
Improving immune system, vision and joint health.
White, brown:
Supporting heart, circulation and liver detoxification.
Damaged oils and fats (also known as trans fats) including margarine, fried fast food, commercial baked goods and refined or overheated oils. The oils promote inflammation and an increased risk of heart disease, cancer and other chronic health issues. Avoid excessive intake of omega-6 fatty acids (e.g., vegetable oils, meat, eggs, nuts), which promote inflammation in large amounts.
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Refined sugars and artificial sweeteners. Most artificial sweeteners are cancer-promoting and can be toxic to cells in the nervous system. Check food labels for hidden sugar. Also minimise non-refined forms of sugar e.g., coconut. Instead, opt for whole fruits / whole foods.
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Table salt is highly refined and contains traces of toxic compounds. Opt for rock salt, sea salt or Himalayan salt in small amounts.
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Processed cows’ dairy is difficult for many people to digest and it contains high amounts of a chemical called insulin-like growth factor which is linked to acne and increased risk of certain cancers. Nut milks, oat milk and coconut milk are better options. Small amounts of raw dairy, which contain immune-supporting compounds and are easier to digest, can also be consumed.
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Soya (unless organic) is often genetically modified and it contains certain compounds that make it difficult to digest. Only eat organic, fermented soy products which increase digestibility, such as tempeh. Otherwise opt for other legumes e.g., adzuki, chickpeas, nut milks, coconut milk.
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Coffee (including decaffeinated) as the roasting of the beans and the decaffeinating process produces toxic compounds which are harmful to the body. Caffeine impairs sleep and taxes the adrenal glands. Instead, opt for chai latte (with plant milk), mushroom coffee, matcha tea, dandelion tea or coffee, rooibos tea, chicory coffee, or turmeric latte.
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Alcohol is a toxin that damages cells, especially in the nervous system and places extra load on the liver’s detoxification processes. Try alternatives like kombucha, herb-infused fresh filtered water, vegetable juices, fresh strawberries blended with coconut water, ice and a touch of sea salt.
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Lookout for toxins in food and packaging; harmful heavy metals and chemical toxins which are associated with various diseases can be sourced in some common food items and packaging.
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Ensure you drink sufficient filtered or spring water as water is needed to regulate body temperature, transport nutrients, remove wastes, nourish joints and cartilage and provide fluid for the production of bile to support digestion.
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Drink herbal teas based on therapeutic properties, e.g., chamomile (for relaxation and anti-inflammatory), peppermint (for anti-spasmodic properties), ginger (to warm, improve circulation and decrease inflammation).
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•
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Fast regularly to allow the digestive tract to rest and replenish, and direct energy to other parts of the body to heal and repair. Fasting also promotes healthy weight management and prevents overeating. Intermittent fasting should be adapted to suit the individual’s needs, whereby the eating window varies; usually between 6 to 12 hours per day, e.g., eating only between 10am‒6pm. For those with existing health conditions, they should seek advice from a qualified natural therapist. Prepare food to maintain the optimum amount of nutrients and prevent the formation of damaging compounds (associated with high-heat cooking and heating of oils). Minimise exposure of food to air, heat and water. Avoid grilling, frying and other high-heat methods. Instead, opt for steaming vegetables rather than boiling; steam sautéing rather than frying with oil. A mix of raw and cooked foods supports optimal nutrient intake. However, energetic balance should be considered alongside an individual’s current state of health. If an individual is weak, debilitated or digestion is poor, nutrients can be more easily extracted from cooked foods. Avoid cooking with oils where possible as some oils, such as vegetable oils, become toxic when heated. The preferred cooking oil is coconut oil due to its stability when heated. Other alternatives when cooking at low temperatures include extra virgin olive oil and avocado oil.
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How to support digestion to optimise nutrient absorption Eating habits — avoid: • Overeating: Snacking / eating more than 3 meals a day taxes the body’s production of digestive enzymes, which are needed to break down food and liberate its nutrients for the body. It reduces the ability of the gut to switch on its natural cleansing process, sweeping food remnants and unwanted bacteria through the bowel for elimination. • Drinking with meals: Avoid drinking whilst eating as it dilutes the digestive juices. Drink at least 15 minutes before meals and ideally 1 hour after food. Eating habits — support digestion: • Mindful eating: Eating at a table, actively tasting food, being aware where it came from and how you feel in terms of satiety / fullness. Slows down eating, reduces likelihood of over-eating, encourages healthy food choices. • Chew food well: Ideally 20‒30 times per bite to support the digestive process. • Apple cider vinegar in a little water 15 minutes before meals. • Bitters at the start of a meal, e.g., dandelion leaf, rocket, artichoke leaf: Stimulate the release of stomach acid, digestive enzymes and bile. • Vagus nerve stimulation: Deep breathing (breathe in deeply through your nose and focus on expanding the abdomen, and then exhale slowly — repeat 10 times), singing / humming. Decreases sympathetic nervous system (fight or flight) activity and activates the parasympathetic nervous system (rest and digest). • Correct food combining: This allows more efficient digestion. Fruits should be eaten alone. Otherwise, foods should be eaten in the following combinations — select from either the protein OR starch list. Add neutral foods to either:
PROTEIN:
NEUTRAL:
STARCH:
All meat, fish, eggs, cheese, dried beans, peas, lentils. Raw milk (drink away from meals). *Most fruits except those on the starch list can be eaten with protein foods.
Vegetables except those on the starch list. Salad, vegetables and herbs. Nuts and seeds (not peanuts). Fats and oils — includes avocado.
All grains, bread, pasta. Potato, sweet potato, pumpkin, artichoke. Honey (small amounts). *Sweet fruit — bananas, sweet grapes (sultanas) figs, dates, all dried fruit.
Eat to support balance in energetic qualities (hot, cold, dry and moist) • Optimum function and vitality come when the energetic qualities are in balance i.e., leaning slightly toward warm and moist. •
When out of balance, foods should be selected that support the lacking energetic quality.
CNM teaches the importance of a naturopathic diet that encourages the use of whole, organic and seasonal plant-based foods prepared and eaten in a way to ensure maximum nutrient absorption and optimal health.
Download The CNM Naturopathic Diet No 1 training provider for Natural Therapies Visit www.cnmcourses.com or call 01342 777 747
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Issue 05 Spring 2022
OIL PROFILE
Roman Chamomile Roman chamomile flowers have a daisy like appearance. The plant is native to Europe and is mainly cultivated in England, Belgium, France and Hungary. The essential oil is pale yellow in colour, with a warm, sweet, hay-like, often dry odour, reminiscent of tea. This plant should not be confused with other chamomiles, as each has its own unique chemical composition. Latin Name: Anthemis Nobilis L./ Chamamaelum nobile (L.) All Family: Asteraceae (Compositae) Method of Extraction: Steam distillation of the flowering tops of the plant. Historical Use: The Egyptians were said to use Roman chamomile for treating fevers whilst the Romans used it for intestinal or rheumatic issues. In herbal medicine, Roman chamomile flowers have long been associated with curing digestive disorders such as nausea and vomiting. For massage: Roman chamomile essential oil can be blended with a carrier oil such as sweet almond oil, however care should be taken with this essential oil and the correct dosage guidelines should be followed. The essential oil should only used for massage by qualified therapists. Therapeutic Properties: Roman chamomile essential oil has been proven to be highly anti-inflammatory. It is also sedative, anxiolytic and anti microbial. A very gentle and versatile oil, it is most commonly used to treat the digestive and nervous systems, to alleviate PMS and reproductive issues, and can be used to help soothe sensitive skin. Other Uses: Roman chamomile essential oil can be used to treat insomnia, in combination with essential oils such as lavender or neroli. Its unique aroma lends itself to use in perfumery and beauty products as well. Contra-indications: None known, it is non-toxic, non-irritant, non-sensitising and suitable for use on children at the appropriate dilutions. Do not use in the rare case of allergy to Roman chamomile or other Asteraceae plant. Avoid using old or oxidised oils.
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Why is the Thyroid Gland
Essential for Health? If you’ve been struggling with fatigue, fluctuating weight, mood swings or digestive issues, it could be a sign that your thyroid may not be functioning efficiently. LORNA DRIVER-DAVIES is a Naturopathic Nutritional Therapist who specialises in women’s hormone and gynaecological health and nutrition. She has spent a significant part of her clinical career working with women who have thyroid conditions and sharing her knowledge on thyroid health prevention to fellow professionals and the public. Lorna’s work on thyroid and hormone nutrition has also been featured in an evidence-based peer-reviewed textbook on functional medicine. We sat down with Lorna get the lowdown on thyroid health and find out why the thyroid gland is essential for good health.
How important is the thyroid for female health? Very important indeed. Your thyroid is part of your endocrine system and it plays an integral role in hormone production, regulation and distribution, and it’s also key for female gynaecological function and reproduction. In fact, your thyroid gland is absolutely critical for the whole body to function biologically and physiologically. Did you know that every cell in your body communicates with your thyroid like a sophisticated radio transmission? In simple terms, without a healthy functioning thyroid, it’s a challenge to achieve optimal female health.
“Did you know that every cell in your body communicates with your thyroid like a sophisticated radio transmission?.”
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IN ASSOCIATION WITH
What are some examples of how the thyroid affects female health? Irregular menstruation is very common when the thyroid isn’t working properly. Expect late or early periods, an inconsistent cycle and symptoms such as heavy bleeding or bleeding that is too light. Ovulation is affected too, negatively impacting hormone balance overall. Fertility is severely compromised too and in cases of assisted fertility, such as IVF, patients will require medical intervention for the thyroid in order to achieve a successful IVF cycle. Major sex hormones, such as oestrogen and progesterone, have a tight knit relationship with the thyroid. The female brain, heart, metabolism, mood and bone health are all reliant on the thyroid gland to function. In the early weeks of pregnancy, the foetus is solely reliant on the mother carrying the child’s thyroid until it can grow and develop its own little thyroid. Without a healthy thyroid, the baby cannot continue to grow. Research and clinical experience have shown that adolescent females should have their development nurtured to avoid thyroid issues developing in their teens and 20’s. In perimenopause, the thyroid can become particularly delicate and it’s a common time for thyroid issues to develop, often following a woman into her full menopause. In female health, if you want energy and vitality - then you need to love your thyroid and take care of it.
What are the most common issues you see in your clinic relating to the thyroid? The two most common issues are a slow running thyroid (hypothyroidism) and thyroid autoimmunity. Firstly, most people think that an underactive thyroid needs to be ‘pathological’ - meaning it’s already in a disease state to warrant paying any attention to it. But there is something called ‘subclinical’ thyroid function. This means the woman’s results are either in range but at the lower or higher ends (veering off being completely normal) or they are exhibiting symptoms that have not yet manifested in their test results. The thyroid can be teetering on the edge of disease or something may have happened to compromise thyroid health in the shorter term. The second most common issue is thyroid autoimmunity where the immune system creates antibodies that damage the thyroid gland. Hashimoto’s is one form of thyroid autoimmunity disease that I see a lot. Hashimoto’s often develops as comorbidity in PCOS (Polycystic Ovary Syndrome) and endometriosis and it’s also commonly detected in fertility issues. Quite often, if you can fix the thyroid and the immune system, these conditions resolve or at least subdue.
Is thyroid testing important? 100%. I consider it as basic as checking iron or vitamin D status and therefore carry out a full thyroid check for most of my clients as part of their initial blood testing. I also track their thyroid health over time. I’m quite insistent on checking the thyroid, it’s often overlooked until the symptoms are so intense and severe. Think of your thyroid like running a car - you will start to see issues with the engine (warning signs) before you break down on the side of the road. Only caring for the thyroid once it’s in a very poor state is reactionary medicine. Bear in mind that NHS tests don’t cover all the thyroid markers and the details of thyroid hormone results can be overlooked. This is why I recommend working with a naturopath, nutritional therapist or functional medicine doctor who is trained to examine thyroid results and explain what the results mean. They will also be able to recommend dietary and lifestyle changes to improve thyroid function.
Can you share any clinical case studies with us to demonstrate how thyroid health can be improved? Yes absolutely. This story is actually a true example that I have seen repeated time and time again. A woman in menopause came to see me and she was presenting with heart palpitations and flutters. Her GP had found nothing was seriously wrong but wanted to prescribe heart medication. The client came to see me as she wanted to find another natural approach. When I said we needed to check her thyroid, she was surprised as her GP had already completed a test some months before we met. Her GP results showed that she was at the bottom of the normal range. This range was even wider as it was taken in Scotland where the parameters of normal meant her bottom range result was even lower than in the rest of the UK. I checked her thyroid again but this time included more thyroid markers; similar poor results came back. I then put the client on a thyroid nutrition plan and within weeks, her thyroid started to recover and the heart palpitations and flutters went away and stayed away. This is because the heart and thyroid have a symbiotic relationship. I also supported the client’s oestrogen levels to help her heart and because the thyroid requires normal oestrogen levels to function properly.
To learn more about thyroid health and supporting your thyroid gland naturally through diet and lifestyle, attend Lorna’s upcoming Thyroid Power health talk on Wednesday 9th March. Register now at https://www.naturopathy-uk.com/events/events-special-uk.
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How to Relieve Hayfever Naturally MICHELLE SANCHEZ, Naturopath, Nutritionist and Medical Herbalist.
Hay fever is a common condition that occurs in spring and early summer due to the pollen from trees and certain grasses; and also in late summer, early autumn due to ragweed.
I
t is caused by an immune system reaction that is triggered when a person comes into contact with airborne particles such as pollen or dust mites as the immune system deems these substances as harmful to the body. The immune system then produces antibodies which signal the release of histamine, a natural chemical produced by the body to rid itself of harmful substances. Histamine causes sneezing, itchy eyes, nose and throat, watery eyes, congestion, sinus pressure and discharge from the nose; the same symptoms experienced when someone has hay fever. Only some people suffer with hay fever due to an imbalance in the immune system. Allergies are often triggered by medication such as antibiotics and anti-inflammatory drugs. They cause inflammation in the gut and diminish beneficial gut bacteria; the gut plays a key role in immune health and the way the body responds to allergens.
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Eat plenty of fresh, organic fruits and vegetables that are rich in antioxidants and vitamin C. Vitamin C acts as a natural antihistamine and also helps reduce inflammation in the body. Broccoli, cauliflower, bell peppers, citrus fruits, kiwifruit, tomatoes and strawberries contain lots of vitamin C.
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Increase your intake of anti-inflammatory foods including garlic, onions, ginger, leafy greens, omega-3 (avocado, flaxseeds, chia seeds, flaxseed oil, sardines, mackerel), walnuts, almonds, lentils and chickpeas.
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Avoid foods that damage the gastrointestinal system, including sugar, refined carbohydrates (bread, pasta, pastries, pies), gluten-containing foods, pasteurised dairy, fried foods and processed foods.
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Supplement with probiotics, especially the Lactobacillus and Bifidobacterium strains of bacteria, as they help to repopulate your gut bacteria and reduce an overactive immune response which is linked to allergies and hay fever.
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Eat more fermented foods like sauerkraut or kimchi as they are rich in beneficial gut bacteria.
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Supplement with quercetin which is a key antioxidant with anti-allergic and antihistamine properties that helps to balance the immune response and prevent it from overreacting to allergens such as pollen. Food sources of quercetin include apples, berries, broccoli, grapes, peppers and red onions. Green tea and black tea also contain quercetin.
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Bromelain is an enzyme (naturally found in pineapple) known to reduce hay fever symptoms as it decreases inflammation and swelling in the sinuses. Bromelain also comes in a supplement form as a capsule or tablet.
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Check your Vitamin D levels. Vitamin D deficiency is linked to poor immune function and allergies.
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Medicinal mushrooms contain a substance called beta-glucans which stimulate the immune system to work more efficiency and promote the growth of beneficial bacteria in the gut. Reishi mushroom in particular helps to reduce the release of histamine and calm down an overactive immune system. Medicinal mushrooms come as a fresh whole food, as a powder (which can be added to foods or drinks) or in a capsule.
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Bee pollen is an excellent immune booster as it contains antiinflammatory, antiviral, antimicrobial and antifungal properties. It’s also rich in Vitamins A, C and E, and powerful antioxidants including resveratrol and lycopene. Bee pollen is sold as natural granules which can be added to foods or smoothies, or eaten on its own.
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Homeopathic remedies are highly effective for treating hay fever and reducing symptoms. Remedies specific for hay fever include Allium cepa, Arsenicum album, Arundo, Euphrasia and Natrum muriaticum.
IN ASSOCIATION WITH
Red Lentil Dahl RECIPE BY KATE O’RIORDAN
Number of servings: 2
Preparation
Ingredients
1.
Melt the coconut oil in a sauce pan.
1tbsp Coconut Oil
2.
Chop the onion finely and add to the hot oil.
3.
Add the mustard seeds.
1 tsp Ground Coriander
4.
When the onion has started to brown, add the ground coriander and turmeric. Stir in the spices.
1 tsp Ground Turmeric
5.
Pour in the filtered water.
6.
Add the chopped tomatoes, coconut milk and red split lentils.
7.
Bring to the boil and simmer for 20 minutes.
125g Red Split Lentils
8.
Season with the salt and pepper and serve warm.
1/4 tsp Pink Crystal Salt
9.
Store in a container in the fridge.
½ an Onion 1 tsp Mustard Seeds
500ml Filtered Water 400g Chopped Tomatoes ½ 400g can Coconut milk
1/4 tsp Black Pepper This recipe comes from CNM Nutrition student Kate O’Riordan, who became interested in Nutrition after using food to overcome her ME. Kate offers simple and tasty gluten-free vegan recipes from her website www.cookingtohealme.com
CNM (College of Naturopathic Medicine) has a 22-year track record training successful natural health professionals, in class and online, with colleges across the UK and Ireland. CNM Natural Chef is an accredited member of ICSA (Independent Cookery School Association). For further information visit naturalchef.com or call 01342 410 505.
ICSAcookeryschools.org
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Why Am I Tired? 12 Simple Steps to Reduce Fatigue & Boost Energy Always tired? Struggling to get in the morning? Often feeling flat and unmotivated? You’re not alone. Feeling fatigued is a common problem. When you lack energy, getting through the day and staying motivated can be a real struggle. Tiredness affects how we function – physically, emotionally and mentally. It can prevent us from doing everyday tasks such as exercising and concentrating at work. Learn what causes fatigue and how to boost energy naturally through diet and lifestyle. Discover what foods help combat tiredness so you can stop feeling exhausted and start the day with a spring in your step.
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IN ASSOCIATION WITH
What causes fatigue?
There are many causes of fatigue and levels of tiredness vary from person to person. Quite often, fatigue is due to dietary and lifestyle factors; however, it can also be caused by an underlying illness or medical condition. Some of the main causes of tiredness include: • Sleep deprivation as not getting enough good quality sleep at night will affect your energy levels, making you feel tired and sluggish. • Excess screen time is a major sleep disruptor and energy drain. The blue light emitted from devices overstimulates your brain, making it hard for you to get to sleep. • Stress due to work, finances or family issues can cause worry and anxiety. Lond-term stress results in your adrenal glands going into overdrive, and can leave you feeling burnt out and exhausted. • Poor diet which involves not eating the right foods can lead to vitamin and mineral deficiency. Eating too much sugar and refined carbohydrates (such as bread, cakes, pizza, pastries, cereals) triggers your blood sugar levels to spike rapidly. Even though this gives you a big energy boost, your energy levels soon come crashing down, leaving you feeling tired again. Other dietary habits that deplete energy include highly processed foods, fried food, junk foods and snacks with empty calories (cereal bars, biscuits, chocolate, crisps). • Too much caffeine as it overstimulates your adrenal glands and puts your body into a stress response. Caffeine also causes insulin resistance which means your body cannot get enough sugar (fuel) into the cells, resulting in fatigue. • Not drinking sufficient water as when your cells are dehydrated, they are able to work efficiently. As 70% of the body is made up of water, fluids need to be constantly replaced throughout the day. • Alcohol as it disrupts sleep and causes dehydration. • Lack of exercise and being a couch potato. Moving your body regularly through exercise improves blood flow, enabling more oxygen and nutrients to get into your cells to produce energy. • Low iron levels and poor thyroid function as iron is essential for energy production in the body, and the thyroid glands control metabolism, helping to turn food into energy.
12 ways to reduce fatigue 1. Adopt a good sleep routine to allow your body and brain to wind down at night. Eat dinner early (something light is better than a heavy meal), avoid excessive screen time and do something relaxing before bed such as having a bath or reading a book. Learn which herbs help with sleep. 2. Avoid coffee, stimulants and alcohol. Instead opt for herbal teas and non-caffeinated drinks. 3. Cut out sugar and refined carbohydrates. Instead, eat energyboosting foods including fruits and vegetables, wholegrains (oats, brown rice, millet), nuts and seeds, quinoa, good sources of fats (oily fish, avocados, flaxseed oil), quality protein (organic eggs, beans, lentils, chickpeas) and superfoods such as maca, maqui berry and spirulina. 4. Up your intake of magnesium, B vitamins and CoQ10. These are key nutrients that cells need to make cellular energy to help your body function efficiently. • CoQ10 sources include nuts (especially pistachios), sesame seeds, olive oil, fruit and vegetables including oranges, strawberries, avocado, broccoli, cauliflower, poultry, herring, sardines, mackerel, trout and eggs. • Magnesium can be found in leafy green vegetables (kale, spinach, rocket), broccoli, kidney beans, almonds, cashews, pumpkin seeds, wholegrain rice, lentils and avocado. • B vitamins are found in legumes, seeds, nuts (hazelnuts, walnuts, pecans, almonds), oats, oatmeal, sesame seeds, tahini, nutritional yeast, eggs, seafood and poultry. Supplementation may be required. Talk to a nutritional therapist or naturopath if you think you may be deficient in these nutrients. 5. Move your body through daily exercise as it’s a great way to reduce stress and aid relaxation. Go for a walk, take a fitness class or do some skipping in your garden. Regular walks in the evening helps relax the body and wind down the mind after a busy day. When walking, try to consciously look at things that are close by and far away, alternating between the two. Doing this while walking takes your mind away from problems and stress. 6. Drink water with fresh lemon or apple cider vinegar to keep hydrated and your cells energised. Lemon and apple cider vinegar stimulates your digestive system which improves nutrient absorption.
• Illness of infections as the body needs to work harder to fight off infections.
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“Find suitable ways to manage stress and life challenges...make a list of all your current problems or challenges; the things that are causing undue stress or preventing you from moving forward with ease.” 7. Herbs like Rhodiola, Siberian ginseng and Ashwagandha are fantastic herbs for supporting the body and nervous system in times of stress, both physically and mentally. They help to combat fatigue, lift mood, increase focus, and improve performance and strength. Learn more about using herbs for energy and stress. 8. Medicinal mushrooms such as Lion’s Mane, Cordyceps, Maitake and Reishi have also shown to boost energy levels and reduce tiredness. Mushrooms can also help with sleep, anxiety, poor memory and focus, muscle recovery, inflammation and immune function. You can take medicinal mushrooms in a capsule form or as a powder. Add 1 tsp of mushroom powder to your morning cuppa, a smoothie or your favourite recipe.
9. Find suitable ways to manage stress and life challenges. A good way to do this is to make a list of all your current problems or challenges; the things that are causing undue stress or preventing you from moving forward with ease. It could be related to anything in your life (health, work, family life, finances) – jot down anything that comes to mind. Beside each problem, write down potential ways you could solve that problem e.g., reduce weekly expenses by a quarter so you can save money towards the holiday you want to go on, or replace your morning toast with a healthier option so your waist band doesn’t feel so tight. Start with the smaller (more manageable) problems first, before tackling the bigger challenges. Big problems can take time to resolve and are best addressed by breaking them down and working through each component step by step. Talking to a friend or an expert such as a Health Coach can be beneficial when trying to find solutions to problems.
10. Have goals that give you purpose and are aligned with your values. Quite often, not having solid goals to aspire to can create lethargy and listlessness. Feeling like you’re on a hamster wheel, not going anywhere in particular, can increase your stress levels and lower your mood and energy. CNM Health Coaches use a powerful, simple tool called the Wheel of Life which helps clients to understand their goals better. The goals can be related to health, relationships, career, finances or home life. Having a lack of goals or clear direction in life can stop you from truly living and being the best version of yourself. 11. Make a note of the times you are waking up, especially if you wake in the middle of the night and your tiredness is linked to poor sleep. According to Chinese medicine, different times of the day are linked to different organs. Each organ functions at its optimum capacity at certain times of the day. The Chinese body clock (see below) is a valuable tool when exploring the timing of symptoms in relation to certain organs. For example, if you always wake up between 3 to 4am, it could be related to liver function. If your energy slumps around 6 to 8pm, it could to do with kidney function. 12. Seek the help of a nutritional therapist or naturopath if you think your tiredness may be due to an underlying pathology (such as low iron or an under functioning thyroid). They will be able to advise you accordingly on treatment protocols and tests. To learn more about the Chinese body clock, consult with a TCM practitioner.
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Advertorial
“Why I trained in Acupuncture” Attila Szanto, CNM Naturopathic Acupuncture graduate I trained as a social scientist with a PhD from the London School of Economics before discovering my interest in Acupuncture and Naturopathy.
I
developed The Naturopath Range, which is made up of tincture complexes covering the most common conditions that a nutritionist or naturopath is likely come across, but the key is that it presents herbal medicine in a way that is safe and easy to prescribe for your patients, making it very convenient for those nutritionists or naturopaths who do not carry a full herbal dispensary but would like a range of 18 herbal tincture formulas at your fingertips to prescribe for your patients. Having received many Acupuncture treatments and found great benefit, I naturally developed an interest in exploring this healing art. I realised I’d like to do something else for a living than academic work – something that involved my heart and that people could benefit from in a tangible way. CNM was recommended by a friend who had studied there and was very happy with her experience. I was particularly attracted by CNM’s emphasis on providing hands-on training in Acupuncture; every student has to complete 400 clinical hours prior to graduating. Having studied many years for my PhD, I couldn’t see myself doing another theory-heavy degree most other institutions offer. What I best loved about my CNM course was the wealth of lecturers’ experience and the diversity of approaches to Acupuncture they bring to the course. This gave me many ideas about the kind of practitioner I’d like to become, as well as how I’d want to continue to develop professionally post-graduation.
As every experienced Acupuncturist will tell you, growing into a healthcare practitioner is inseparable from one’s own healing journey; otherwise how could I offer guidance to my clients and spark their confidence in getting better? I am much more aware of the many aspects of health than ever before, and I enjoy sharing my understanding with others.
Free CNM health talk Number one training provider for natural therapies Scan the QR code EDUCATION AWARDS 2021
Visit www.cnmcourses.com or call 01342 777 747
Issue 05 Spring 2022
53
Born to Walk is designed to help movement therapists, physiotherapists, osteopaths, chiropractors, massage therapists, and bodyworkers understand gait and its mechanics, and will appeal to anyone with an interest in evolution and movement. It offers a concise model for understanding the complexity of movement while gaining a deeper insight into the physiology and mechanics of the walking process.
The Vital Nerves
PRICE:
£19.99
This second and revised edition provides new research on assessment, diagnosis, and treatment approaches to enhance gait efficiency. Changes include: • Updated information and research on myofascial continuities • More clearly arranged according to planes of movement • New informative illustrations based on phases of gait with EMG readings • Clear listing of the ‘Essential Events’ James Earls explores the mystery of walking’s evolution by describing the complex mechanisms enabling us to be efficient in bipedal gait. His model uses the latest research in paleoanthropology, sports medicine and anatomy, coupled with a functional understanding of the human form, to demonstrate how the whole body collaborates as an interconnected unit in walking.
PRICE:
£19.99
is a comprehensive, must-have roadmap to the functional anatomy of the nervous system. Enriched with anatomical drawings and detailed explanations, it explains neurological testing, common neuropathies, and differential diagnoses, and is an indispensable resource for physical therapists and bodyworkers.
Gibbons provides critical insights into the structure and functions of the PNS; the body’s response to stimuli and how it knows what to do; the sympathetic and parasympathetic nervous systems; understanding the stress response; and how reflex testing can aid in diagnosing conditions like Multiple Sclerosis, Parkinson’s Disease, and paresthesias. • Assess the nervous system using a patella (reflex) hammer, myotome (muscle) testing and dermatome (sensory) testing • Determine whether pain in the posterior part of the thigh is caused by the sciatic nerve, piriformis or simply a hamstring strain • Decide at what level a disc may have herniated • Differentiate between upper and lower motor neurone disorders • Know what to do with the findings of your neurological assessment and the circumstances under which to refer patients for more specialist care.
978 1 913088 10 1
978 1 913088 18 7
208 pages, 275mm x 212mm, 250 colour photos and images, paperback
184 pages, 275mm x 212mm, 300 colour photos and images, paperback
Both James Earls and John Gibbons are well-known to Massage World readers through their series of articles and books. James is the director of Born to Move, an education platform teaching real-life anatomy for movement and manual therapists, and has coauthored, with Thomas Myers, Fascial Release for Structural Balance. John specialises in the assessment, treatment, and rehabilitation of sports injuries and supports over 75 sports teams from Oxford University, as well as teaching his acclaimed Bodymaster Method® to physical therapists. He is the author of 6 books, with more planned.
See more about Lotus Publishing and their range of books at: lotuspublishing.co.uk
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