Newsletter Archive - Summer 2003

Feel-Good Factors

Ideas to Nurture and Inspire You

Those Abominable Abdominals

Abdominal muscles are the 'core' muscles which support the back and so are especially important if you have back pain. If we can strengthen our abdominals it will help to support the spine. To find your abdominals and contract them correctly try this method: Lie down flat on the floor with your feet on the floor and knees bent. If you can't get down on to the floor, try this same technique but either sitting up straight in a chair or standing up. If you are on the floor, make sure your pelvis doesn't tilt as you breathe, the body should remain stationary, apart from movement from the breath. Place your hands at the side of your abdomen, so that your fingers alight just in front of your hip bones. Breathe in deeply pushing your abdomen out with air, then breathe out all the air right down to the last little puff. Now feel how the muscles of your abdomen are pulling down towards your back, you may notice that your pelvic floor muscles contract slightly at the same time too, if not, try to draw them up a little way. Hold your muscles contracted like this whilst you continue to breathe. You will notice that your are now breathing higher up in your body, from your diaphragm rather than from your abdomen. Each inbreath will push out your ribs at the side. This way of breathing will take practice, at first you will be sure to find it difficult, but persevere as the long term rewards will be excellent. Practice like this for a few minutes. Times to tighten your abdominals - - when lifting - when stooping - when sitting down and standing up - when getting out of bed - during any turning or twisting movement, especially when turning over in bed - when using the stairs - when walking up a slope - when sneezing or coughing - when exercising This way of tightening the abdominals and improving 'core' body strength is similar to the method used in Pilates exercises. If possible, book in for some sessions with a Pilates teacher, but if you can't get to a Pilates class, these exercises would be a good start for you. Once you've practised a little by yourself, why not buy a good book and video on Pilates and then you really will make progress. Correctly done Pilates exercises are excellent and safe for anyone with a bad back. Highly recommended: Book: 'The Mind Body Workout with Pilates and the Alexander Technique' by Lynne Robinson & Helge Fisher, published by Pan. Video:'Flow Pilates Breathe to Achieve' by Carolan Brown. Video Website: www.flowpilates.com

Artichoke

Researchers at the University of Reading, England have discovered that the symptoms of indigestion can be significantly reduced and greater feelings of wellbeing genrated by using two capsules of artichoke leaf extract a day.

The Bees Knees

I've been using Manuka honey for a few months now and had excellent results for IBS and skin conditions. I've taken 2 teaspoonfuls half an hour before a meal and found that most of my digestive problems have been resolved. Honey on my skin has cleared up patches of psoriasis and healed small wounds and spots in double quick time. Manuka honey is collected from the flowers of the Manuka tree, the New Zealand Tea Tree. It's been used as a medicinal plant for centuries and certain Manuka honeys have remarkable properties and have been the subject of much scientific research. Manuka Honey is a powerful antiseptic, antibiotic and anti-inflammatory. Manuka honey isn't cheap but it certainly seems to work. The best value I have found is from Honeynz. At the present time they only have a New Zealand based web site but are working on a UK one now. However, you can still order on the New Zealand website, but I usually telephone on: 01473 321 435 Address: HNZ(UK) Ltd, 54 Moor Lane, Highburton, Huddersfield HD8 0QS Website: www.honeynz.co.nz

Sniff Sensations

Aromacards are a new exciting product designed to allow you to enjoy the benefits of essential oils quickly and effectively. Aromacards last up to 90 days and you can use them again and again. You open the flip top and inhale, then put away in your pocket, handbag or glove box and re-use when needed. After a few sniffs you will feel the benefits instantly as the blend of oils work on the receptors in your brain. Medically tested on over 3,000 people. Convenient and reasonably priced at £7.95. Try 'the chocolate killer' when you crave sweet things. It includes essential oils of vanilla and lemon. Or the 'painkiller' which helps with headaches and pains. It's gentle and refreshing and includes essential oils of juniperberry and basil. There are many other aromas specifically designed for other health issues, such as sleep, colds, fatigue, dieting, relaxing, etc. Order from Pure Alternatives on 0870 846 0870

A few tips to help reduce the pain of arthritis

There are many 'alternative' or complementary medicines and therapies that are useful for helping reduce the pain of arthritis. Here's a quick run down on some of the most common ways of treating arthritis naturally: Homeopathy If you feel fine in the morning, but get worse during the day, try bryonia, 6c potency morning and evening for a few days. If you wake up stiff but symptoms ease as you move around, try rhus tox, 6c potency morning and evening for a few days. Stop taking once symptoms improve. If they don't, see a qualified homeopath. Nutrition Choose foods that have an anti-inflammatory action, such as oily fish, pumpkin or sesame seeds. Eat plenty of grains, fruits, peas and beans and dark green leafy vegetables. Eat plenty of red and purple berries. You may choose to avoid wheat as it may aggravate symptoms. Acupressure Press the fleshy part below the web between your thumb and forefinger for one minute to help relieve pain and stress (don't do this if you are pregnant). Herbal Medicine Try these anti-inflammatory painkilling herbs: white willow bark (don't use if allergic to aspirin) and Devil's Claw. Rather than buy 'off the shelf' in a health food store, book an appointment with a qualified medical herbalist who can treat your whole body. Many other herbs are used for pain but you need the professional input of a herbalist. Aromatherapy For osteoarthritis choose a warming essential oil blend to easy musclespasm, stiffness and poor circulation. Blend three drops of ginger, three of lavender and four of black pepper in 20ml of carrier oil. For rheumatoid arthritis try gentle soothing anti-inflammatory oils. Blend two drops rose otto, two yarrow and six drops palmarosa oils in 20ml of carrier oil. Apply gently to the surrounding tissues not the joint itself. Supplements Try bromelain, an anti-inflammatory enzyme found in pineapples, and ginger. Cod liver oil, evening primrose oil or starflower oil are also anti-inflammatory. Glucosamine is good for osteoarthritis. NOTE: Don't stop taking medication without talking to your doctor before you take these supplements. Remember that it's always safest to book an hour's session with a qualified professional. Not only is it safer but they will prescribe remedies that are suitable for your particular condition.

The 'Body Tour' - an easy Pain and Stress Reliever

Sit or lie down in a comfortable position, legs uncrossed and hands not touching. Concentrate on your 'out' breaths and then, in your mind, travel around your body, releasing each part in turn: On each out breath, let go of tension by moving in your mind around your body, one part at a time starting with your feet, then travelling up and around your calves, buttocks, stomach, chest, hands, shoulders, jaw and face, finishing with your eyes. Take your time and feel your body gradually soften and release. As you relax you arrive at a place of peace and timelessness. Take time to experience this. Appreciate that it is on your outbreath that you let go of these tensions. You can imagine that on your inbreath you breathe in peace, health and tranquillity. You will find your mind still fills with thoughts and feelings. This happens to everyone. The trick is not to get 'hooked' up on them, just note them and let them go. Gently bring yourself back to your relaxed state. Use this 'Body Tour' every day if you can. Plan to set aside a quiet 10 minutes just for yourself to nurture your inner peace and happiness.

Ready to Roll

Neal's Yard have now produced a lipstick-sized bottle with a roll-top filled with reviving essential oils to roll on your pulse points. It's only £3.00 and available from Neal's Yard stores throughout Great Britain or by phone or internet. This is a really good way to use essential oils, it's quick and not messy. Tel: 0161 831 7875 Website: www.nealsyardremedies.co.uk

Going Bananas - again!

Following the last newsletter, more banana tips for you. If you want a quick fix for flagging energy levels there's no better snack than a banana. Containing three natural sugars - sucrose, fructose and glucose - combined with fibre, a banana gives an instant, sustained and substantial boost of energy. Research has proved that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world's leading athletes. But energy isn't the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions making it a must to add to your daily diet. DEPRESSION: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain trypotophan, a type of protein that the body converts into serotonin known to make you relax, improve your mood and generally make you feel happier. HANGOVERS: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system. HEART BURN: Bananas have a natural antacid effect in the body so if you suffer from heart-burn, try eating a banana for soothing relief. MOSQUITO BITES: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation. ULCERS: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronic ulcer cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach. STRESS: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water-balance. When we are stressed, our metabolic rate rises, there by reducing our potassium levels. These can be re-balanced with the help of a high-potassium banana snack. So you see a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around. So maybe its time to change that well-know phrase so that we say, "A Banana a day keeps the doctor away".

Burning the Midnight Oil…

I think we all know that a few drops of lavender essential oil may help us to sleep better, now researchers from Wheeling Jesuit University in West Virginia, US, have found that jasmine is even more effective. People sleeping in a jasmine-infused room slept more peacefully, moved around less, and performed better in a mental function test the next day. Why not give it a try if you have difficulty in nodding off? Remember not to put jasmine essential oil directly on to your skin, use it in a diffuser instead.

You may print any of the above FeelGood Factors, Hot News items, or the Articles in this Newsletter for your own private use but if you wish to use all or part of them for any other reason, please ask first. Copyright belongs to Jan Sadler.