HEALTH & HAPPINESS aias.edu.au
2 Herbs that Heal
CONTENTS
4 Relieving Tension Headaches 6 Essential Oils for Happiness 9 Make Reflexology Your Key
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HERBS THAT HEAL Everyone is talking about healing your gut these days, and achieving a happy gut seems to have become the new craze in 2016. If you feel like you’ve over indulged already this year, then we’ve got some great news for you - it’s not too late to give your body a bit of a clean-up! No, we’re not talking about going on one of those juice diets; we’re talking about rebalancing your gut bacteria with delicious ingredients from your kitchen.
• Bitters: stimulates digestion
Gut health has long been on the forefront of Naturopaths, Herbalists and Nutritionists as the place to start for a healthy body. In herbal medicine we talk about herbs for healing the gut in more technical terms; we like to employ the healing actions of the following:
Did you know that some of the herbs and spices you have in the kitchen panty right now, including tea infusions and culinary spices, have digestive healing abilities as well? Here are our 6 favourite herbs and spices that are key to achieving a happy gut:
• Demulcents: heals and soothes • Carminatives: relaxes intestinal muscles and relieves flatulence • Anti-inflammatories: reduces inflammation • Spasmolytics: reduces muscular cramping But that’s enough of the technical stuff…
Straight from the Kitchen Pantry
Peppermint’s fresh menthol taste lingers and lasts. It cools, reduces spasms and helps to improve overall gallbladder function, thereby soothing the digestive system. Great as an after dinner digestive.
Ginger is a warming, pungent herb with effects that stimulate and improve gastric digestion. It is well known to provide symptomatic relief from nausea, and excellent to use sliced fresh as a tea (simply pour hot water over the ginger and allow to steep for 4-5 minutes). You can also add it to your favourite stir-fry or Asian inspired meal to pack a punch. 2
Licorice is a favourite mucilaginous herb providing mucous membrane protection and sweetness to teas. It also improves pancreatic secretion assisting carbohydrate digestion. Beware though, licorice sweets do not contain any of the active constituents but rather are plentiful in sugar!
Chamomile heals and has the potential to break down the cycle of ulceration in the gastrointestinal process. It is an anti-inflammatory as well as a spasmolytic and therefore is an accelerator in healing the gut. Sipping on Chamomile tea before bed has many benefits, including digestion and promoting restful sleep.
Cinnamon is an aromatic digestive that improves gastric acid secretion. This powerful spice used as a powder or bark acts as a blood sugar regulator. Sprinkle over your breakfast pancakes or muesli and don’t forget to add it to your favourite soups and casseroles. You will be surprised how well it complements.
Fennel is an excellent spasmolytic and carminative herb that will improve gastrointestinal motility in small doses. Used as a tea or in your favourite Indian cooking, it too will help regulate blood sugar.
There you have it - herbs and spices that heal straight from your kitchen! Try to use organic ingredients as much as possible and always store your herbs in a dry, cool and dark place for longer shelf life. More importantly, start using your herbs and spices to heal your gut!
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RELIEVING TENSION HEADACHES
Got a headache? You’re not alone. Headaches are not just a pain in the neck for many of us, but they are an increasingly common health problem in Australia. Having a headache is the most common illness reported by individuals according to the Australian Bureau of Statistics, almost 15% of the Australian population reported taking medication to treat their headaches and the age group most affected is between 25 - 44 years old. Headaches are described in a variety of ways and occur for a variety of reasons. Tension headaches in particular are caused by muscle contractions or spasms over the neck and head. These can be triggered by emotional or physical stress, such as worry or anxiety caused by pressure at work or by an argument. People describe tension headaches as a tight band of pressure around their head – almost like a weight on top of their head or shoulders – and this pain tends to worsen during the late afternoon and evening.
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AIAS Senior Manual Therapies Lecturer Amy Hulse reveals 5 simple steps to relieving tension headaches: 1. MANAGE THE STRESS Stress relieving activities such exercising regularly and eating healthily can have a huge impact on decreasing headaches. In addition to helping your heart, exercise can boost your mood, manage your weight, and ensure a healthy night’s sleep. Tip: Increase your daily water intake. Keeping your body hydrated will reduce crankiness and manage your stress levels.
2. IMPROVE WORK POSTURE Ergonomics at work is a common trigger for tension headaches, which is why having the correct desk and chair height is essential to prevent discomfort and potential back problems. Every individual is unique so it’s important for you to adjust your furniture and make it work for you. Tip: Take a stand for health. Sit to Stand desks are a great option if you’re looking for innovative
3. HEAT IT UP Deep and penetrating heat not only relieves pain that cause tension headaches but also enhances your recovery process. Heat stimulates your sensory receptors to block the transmission of
pain signals to the brain, resulting in instant and effective pain relief. As a result, heat has been used as a simple yet effective way to manage pain and joint or muscular stiffness for centuries. Tip: Use a heat pack to naturally decrease the tension in your muscles. Wheat heat packs can be easily heated in microwaves.
4. STRETCH YOUR LEGS Applying basic neck stretches is a great self-care technique which will help to relax the overall tension of tight muscles in the cervical region. Tip: Get on your feet and move around. It’s easy to get bogged down at your desk but taking a 3 minute break to stretch your legs will help relieve muscle tension and be beneficial in the long run.
5. MASSAGE THOSE TEMPLES Gently massaging the temples of your head – either with or without the use or balms – for a few minutes can help improve circulation and relieve immediate tension. Tip: You can’t go wrong by leaving it to the experts. Book in a massage to have any muscular tension relieved through therapeutic techniques.
Amy Hulse | Senior Lecturer at AIAS Teaching aspiring massage therapists since 2013, Amy is a Senior Manual Therapies Lecturer at the AIAS Brisbane campus. Passionate about passing her industry knowledge on to everyone she teaches, Amy loves watching her AIAS students grow as professional therapists.
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ESSENTIAL OILS FOR HAPPINESS
Maybe it’s just me, but do you ever feel like it’s a bit of a struggle to be healthy? You try to take a new approach, make some lifestyle changes, doing your best to stick to it but before you know it you’ve fallen back into your old habits. Well listen up, you’re certainly not alone. If you’re looking for an alternative way to keep your body happy and healthy, then why not go down the natural route? Harness the power of aromatherapy oils to pave your way to happiness. From using Lavender to help you sleep, Lemongrass to revitalise you or Peppermint to help your digestion, Aromatherapy truly is an art of the senses and is a natural way to treat your body.
Essential oils are extracted from the aromatic part of the plant, which could be the flower, leaves, root, seeds or fruit peel, and are used in Aromatherapy for their healing and relaxation properties. These oils have been used for thousands of years dating back to when Egyptian mummies were prepared with Myrrh, Sandalwood and Cedarwood, and have a wide range of benefits from relaxation, treating ailments, healing both physically and psychologically, and maintaining optimal well-being. Here are some essential oils you should have on hand at home:
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Lavender lavendula angustifolia
Roman Chamomile anthemis nobilis
Lavender has a long history and is credited with being the first oil to be studied by scientists. This essential oil can help calm emotions, aid with sleeping problems, soothe and act as an antiseptic for cuts, grazes and insect bites, help relieve pain and assist in the healing of skin conditions1 . For children, Lavender essential oil
Roman Chamomile is renowned for its calming and soothing properties. This essential oil is used widely by many Aromatherapists when dealing with skin conditions such as rash, dermatitis, eczema and wound care2 . It can also
can help with teething, growing pains, overtired reactions, insect bites, heat rash, nappy rash, wind burn and sunburn. If using lavender for children ensure the essential oil is well diluted before being applied to the skin.
be used for digestive issues and to calm nerves and emotions. Chamomile also has properties that help to soothe some allergic reactions making it handy for little situations that flare up. But always seek medical advice for severe allergic reactions.
Tea Tree melaleuca alternifolia
Peppermint mentha piperita
Tea Tree is a powerful antiseptic, antiviral, and antibacterial oil which makes it a great cleaning and disinfectant natural product. It is a great alternative to harsh chemical products that can be used with cleaning surfaces, especially when mixed with a citrus oil such as Lemon. Tea Tree is essential during winter months as it can help with decongesting sinuses and helps alleviate chesty colds3. It can also be helpful for insect
Peppermint oils main constituent, menthol, is effective in stimulating mental clarity, providing relief from congestion, headaches, migraines and digestive problems, and soothing aching muscles4. You can dilute Peppermint oil
bites and conditions such as tinea.
into a carrier oil or base cream and apply to the temples, or back of the neck to alleviate headaches, or rub into sore, tight muscles. It is also wonderful diluted into a foot bath to relieve sore, aching feet and legs. 7
Eucalyptus eucalyptus radiata or polybractea
Lemon citrus limon
Eucalyptus oil is the super-oil of oils since it has antibacterial, antifungal, antimicrobial, antiviral and anti-inflammatory properties. It is used to alleviate respiratory problems like colds, coughs, asthma, and congestion. Eucalyptus oil can also be used to treat wounds, muscle pain and headaches5.
Lemon is an excellent oil to use for cleaning, due to its powerful antimicrobial, antibacterial and bactericidal qualities. Mix it with Tea Tree for a very effective natural cleaning product. It is also great to add to the oil burner in winter, as it is also an air antiseptic and can assist with preventing germs and infections. It is quite an uplifting oil and help to keep the mind clear and focussed, handy for study, exams, and busy work days. Essential Tips:
Sweet Orange citrus sinensis Orange is a cheerful, uplifting oil that improves mood as it has mild antidepressant qualities. It mixes beautifully with oils such as Lavender and Chamomile, in a vaporiser or diluted into a bath. It can help with digestive disorders, nervousness and even insomnia6.
• These oils can be used in an oil burner or vaporiser to disperse its goodness throughout the entire room. Depending on the size of the room, use between 5 – 10 drops in the burner. For personal use, simply use 1 – 2 drops on a tissue or handkerchief and keep next to your pillow before bed (great for sinus and head colds). • Essential oils must always be diluted before adding to a bath, or applying to the skin. For a bath, add up to 5 drops to bath salts, milk, or plain bubble bath, then add to the bath water and make sure it mixes well. For body application, use 1 drop to every 5ml of plain lotion and slightly less for babies and children. If you’re unsure, consult a professional aromatherapist.
Keep healthy and happy the natural way! 1
The effectiveness of nurse-delivered aromatherapy in an acute care setting, Complementary Therapies In Medicine 2016 Apr; Vol. 25, pp. 164-9.
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Aromatherapy Apothecary, Alive: Canada’s Natural Health & Wellness Magazine. Aug2005, Issue 274, p66-67. 2p.
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Herbs and Aromatherapy for Colds & Flu, Aromatic News. Dec2009, p2-4. 3p.
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The effectiveness of Essential Oils for Patients with Neck Pain: A Randomised, Controlled Study Journal of Alternative & Complementary Medicine. Oct2014, Vol. 20 Issue 10, p771-779.
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Holistic Healing, Essential oils for Children, Alive: Canada’s Natural Health & Wellness Magazine. Sep2006, Issue 287, p72-73.
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Effect of sweet orange aroma on experimental anxiety in humans, Journal of Alternative and Complementary Medicine, New York, 2012 Aug; Vol. 18 (8), pp. 798-804.
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MAKE REFLEXOLOGY YOUR KEY
Feeling moody, stressed and plain old grumpy and those muscles just keep causing you grief day after day? Well worry no more because we’ve got the key to solve your problems. Reflexology is a relaxing treatment, the more relaxed your body and mind becomes the closer to homeostasis it can return to – the perfect balance in the functioning of your body. AIAS Senior Lecturer Sarah Robinson claims that as a therapeutic treatment, reflexology involves a specialised foot and sometimes hand massage to bring about positive change to a physical or emotional condition1. It is based on the theory that all of the organs, glands and structures of the body are located on the feet and hands, in a mirror image to their location in the body. The right foot represents the right side of the body, and the left represents the left side. Reflexologists apply pressure to these
reflex points with their thumbs, fingers and knuckles so they can treat pain, illness and injury. Similar to other types of massage, Reflexology provides patients with all the benefits of relaxation and the alleviation of stress. However, Reflexology can also be used to treat a much wider range of symptoms and conditions. As such, it is a popular alternative therapy known to reduce pain and stress, improve circulation and promote relaxation. According to Sarah Robinson, some of the specific ailments reflexology can alleviate include2: • Insomnia • Back Pain • Headaches • Digestive disorders and problems • Arthritis • Sore feet • Hormonal Imbalances 9
Some reflex points in the feet can be quite tender to the touch, or may even have a crunchy sensation when the Reflexologist massages them. These tender areas, along with the location of callousing or other observations in the feet may indicate potential health issues for the client. It works very well alongside standard medical treatment and can be used by people of any age to address most conditions. So don’t wait any longer – make Reflexology your key to restore natural balance and improve overall health and wellbeing. Note: Reflexology is not a diagnostic tool and should not be used instead of medical treatment.
Sarah Robinson | Senior Lecturer at AIAS For over 10 years, Sarah has been teaching manual therapies, reflexology and aromatherapy to students right across Brisbane. A dedicated business owner and Manual Therapies Senior Lecturer, Sarah loves to mentor new therapists while supervising at the Brisbane AIAS Student Clinic.
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Reflexology: Emerging Evidence points to health benefits’ Hart Jane. Alternative and Complementary Therapies. June 2015, 21(3): 121-123. doi:10.1089/act.2015.29000.jh. Aromatherapy Apothecary, Alive: Canada’s Natural Health & Wellness Magazine. Aug2005, Issue 274, p66-67. 2p.
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Noninvasive and alternate management of chronic low back pain, Neuromodulation: Journal of the International Neuromodulation Society. October 2014; Vol. 17 Suppl 2, pp. 24-30.
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