Learn about the health benefits of turmeric, regarded as the star of the spice world. Known as ‘the Golden Spice’, the turmeric root has been used in Indian cuisine and traditional Ayurvedic medicine for thousands of years. It is famous for its vibrant yellow colour and has a warm bitter taste. Also known as Curcuma longa—a member of the ginger family, it is primarily cultivated from the rhizomes, or roots, of the flowering turmeric plant in India and other parts of Southeast Asia.
Research On Health Benefits Of Turmeric
Research has shown that turmeric has powerful anti-inflammatory and antioxidant properties which can support brain and gut health, promote a healthy immune system and benefit a range of inflammatory conditions. Registered Nutritional therapist Clarrissa Lenherr states that ‘turmeric has been shown in emerging science to be anti-inflammatory, so it can really help bring down inflammation that can occur in the body, whether that is from poor diet, stress, stimulant use, pollution, and lots of causes.’ You can watch Clarrissa explain the benefits of turmeric and curcumin and why she is a fan of Your Bodhi Natural Turmeric
Active Ingredients In Turmeric
Turmeric is made up of bioactive compounds, collectively known as curcuminoids. Curcumin is the primary curcuminoid and the most active ingredient in turmeric. Research shows that curcumin is a powerful polyphenol with anti-inflammatory properties and the ability to increase the amount of antioxidants our body produces. Curcumin: A Review of Its’ Effects on Human Health – Susan J. Hewlings, Douglas S. Kalman. Turmeric contains around 3% curcuminoids and therefore one teaspoon of turmeric powder (about 5,000 mg) only provides about 150 mg of curcuminoids.
Many studies have shown that it is the curcumin that is responsible for many of the health benefits associated with turmeric and that taking curcumin regularly can have a wide range of benefits. These benefits can include:
Supporting Your Immune System
A strong and healthy immune system is essential for your body to fight invaders, such as viruses, bacteria, and foreign bodies. Studieshave demonstrated that turmeric contains excellent anti-oxidant, anti-viral and anti-microbial properties, which can help to support a healthy immune system. Research also shows it can help to regulate different signalling molecules which are essential for the functioning of a health immune system.
Alleviating Joint Pain
Inflammation in the joints can be very painful, causing swelling and restricting movement. Studies have shown that turmeric and curcumin’s powerful anti-inflammatory properties may reduce joint pain and tenderness, cartilage degeneration and joint inflammation. In particular, a study by Vilai Kuptniratsaikul et al. has shown that curcumin can reduce pain and improve physical function in patients with arthritis.
Reducing symptoms of Skin Inflammation
Inflammation is part of the body’s healing process. However long term chronic inflammation of the skin can lead to eczema and damage the skin. Studies have shown that curcumin can suppress pro-inflammatory signals, which gives it powerful anti-inflammatory effects. These properties make curcumin perfectly placed to help alleviate the symptoms of eczema.
A 2016 systematic review of clinical evidence by Alexandra R Vaughn et al has shown that curcumin can help to reduce itchiness and scaling for people with eczema.
Supporting Gut Health
Our gut health is not just important for digestion but a healthy gut supports the immune system and contributes to general health and wellbeing. Registered Nutritionist Clarris Lenherr states that ‘turmeric is full of polyphenols, which are kind of antioxidants that can actually feed and really nourish the beneficial bacteria that we have living in our digestive system. So it’s a great way to actually support digestive health’.
Studies have shown that curcumin can have positive effects on human gut microbiota, reducing intestinal inflammation, as well as supporting diverse gut bacteria which supports a strong immune system.
Reducing Muscle Inflammation and Soreness
Working muscles hard can often lead to damage to the muscle fibres which can cause soreness and stiffness. Muscle damage can be caused by overexertion or wrong use of a muscle.
Curcumin And Patients With Knee Osteoarthritis
A recent study in 2017 by Jäger R et al. Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis shows that groups of those provided with curcumin had a ‘measurable impact on muscle damage and recovery in 59 healthy, physically active, young adult participants after downhill running’. The findings were that those in a curcumin group ‘had significantly reduced elevation in creatine kinase levels, which are elevated when there is muscle damage’ and ‘Self-reported pain scores were significantly reduced as well in curcumin groups compared to placebo groups.’
Turmeric and Black Pepper
Turmeric and curcumin are poorly absorbed by the human body on their own. Pairing turmeric with black pepper extract known as piperine can increase the bioavailability and absorption. Proper absorption of turmeric has been shown to enhance curcumin absorption by up to 2,000%. This means that you should add some black pepper whenever you are cooking with turmeric, or make sure you choose a turmeric or curcumin supplement that contains piperine.
Sophie Nazareth, the Founder of Your Bodhi set up her business to share the amazing benefits of turmeric and curcumin. After personally struggling with a chronic illness for years, discovering curcumin helped her to regain control of her life.
Check Out Your Bodhi’s Natural Turmeric Curcumin Click Here
How to have a happy and healthy Christmas Season and New Year. How to keep the fun, joy, and magic in Christmas, with less anxiety and stress. Sadly many people tread the-pre Christmas, Christmas and New Year Season. For some, they associate a lot of emotional pain and loss with this time of year. For others, they experience a high level of anxiety and stress linked to internal and external pressure. Trying to live up to certain types of perceived expectations associated with this time of year. The Christmas Season certainly brings up a mixture of emotions and fear. Especially when the whole message of Christmas and giving has got lost in commercial overspending and certain expectations.
But if we take a step back from the media, the adverts, your child’s long list from Santa, and even the office secret Santa. The true meaning is simply about showing up and spending time with our friends, family, and our fellow man. It is a time to forget about our opinions, our differences, and even fall out’s. And to show kindness to one other. In many ways, Christmas is just another day. But a day we get an opportunity to say thank you and appreciation to those and the world around us.
10 Top Tips For A Happy And Healthy Christmas
Give From An Open Heart
Open your heart to the wonder of giving and receiving at this beautiful time of year. Give some magic and allow in some magic. Open your heart to all sorts of miracles and blessings.
Be Grateful
Christmas is a time to be grateful for the small things, the large things, even the challenges. Appreciate all the blessings around you, they come in all sorts of disguises. Appreciate the love, kindness, and generosity at this time of year.
The Christmas season is a time to be fully present, fully in the here and now. Stop stressing about tomorrow or dwelling on yesterday. The greatest gift you can give anyone is being fully with those you spend time with, friends, family even strangers.
Make sure you get enough sleep and rest. This is a busy time of year, where we tend to get out of our normal routine and put ourselves under extra pressure. Don’t be tempted to burn the candle at both ends with too many late nights.
Drink More Water
Water helps us flush out those extra toxins. It can help stop us from overindulging in alcohol and food. Dehydration puts extra stress on the body. So it is important to stay hydrated through long journeys, Christmas shopping and stressful family visits.
Reduce Alcohol Intake
Alcohol consumption can not only affect our health and wellbeing, but it can also seriously reduce our ability to make healthy decisions. Under the influence of alcohol, we are more likely to get emotional, act irrationally or take risks Just SAY NO or bring alcohol-free wine or beer to stressful work or family events.
Eat Healthy Food
It is so easy to overindulge at this time of year. To minimise those extra pounds, inches and high sugar levels. Eat more mindfully. Choose at least some of the healthier options on the menu. So you can enjoy those favourite treats with less guilt.
We at The World Of Health wish you a Happy and Healthy Christmas Season and New Year.
Our Winter Sunshine Super Juice Recipe is a great energy and immune-boosting buster. This healthy juice is packed full of many vital nutrients and vitamins that can support you through the winter months.
An easy to make healthy super juice for the whole family that can be used to help reduce the risk of colds and flu. Packed with antioxidants, anti-inflammatory and detoxing properties.
Winter Sunshine Super Juice Recipe Ingredients
1 Large Organic Carrots ( approx. 146gm)**
1-2 Organic Apples** ( depending on how sweet you like your juice)
½ Inch of Ginger
1 Organic Orange**
1/2 inch of Lemon** without the rind
Optional; Pinch Of Nutmeg & Cinnamon to suit taste.
** Organic is always best when possible to reduce risk of toxins and pesticides. But if not organic, we suggest you make sure you clean your vegetables well.
The most simple and effective ways to do this is this; clean your fruit and vegetables before putting them into your fridge or fruit bowl. You can clean fruits and vegetables in a variety of ways. You can add one portion of white vinegar to 10 parts of water. Or just buy a fruit and vegetable cleaning product such as veggi wash, but note these products can be expensive.
Health Benefits Of Winter Sunshine Super Juice
So what are the potential health benefits of this Winter Super Juice? Well, let’s look more closely at the individual ingredients of this healthy juice.
Carrots, we often undervalue the nutritional benefits in a carrot. Butcarrots contain vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc and folate. As we know contains a diet high in beta-carotene is great for our eyes, especially night time vision. But beta-carotene has also been shown in a lot of research to have anti-cancer effects especially with the additional high levels of anti-oxidants. Carrots are also extremely hydrating eyesight, nourishes, and hydrates skin,
Apples are supposed to keep the doctor away and like carrots are supposed to help support the eyes, particularly reduce the risk of cataracts and macular degeneration. Some of the main nutrients in an apple include vitamins A , C, potassium, calcium and flavonoids. Apples also have both soluble fiber known as pectin and insoluble fiber which supports digestion. Pectin is also known to help reduce many forms of heart disease. It does this by helping stop cholesterol and plaque building up on the lining of blood vessels.
Oranges, we know a healthy intake of vitamin C is linked to a healthy immune system but did you know it is also linked to a reduced risk of colon cancer? Oranges contain vitamin C, vitamin B-6, calcium, potassium, thiamine, niacin, riboflavin, folate and pantothenic acid and even protein. As well as copper, phosphorus, magnesium, manganese and selenium. The fact oranges contain magnesium, and rich in Vitamins B6 make apples useful aid at helping maintain blood pressure levels. Oranges like apples also have soluble and insoluble fibre.
Ginger is widely used for centuries as a natural remedy for colds and flu. But ginger is also a natural anti-inflammatory, anti-oxidant and anti-apoptotic. Having been shown to demonstrate a protective function against natural, chemical, and radiation-induced toxicities.
Cinnamon is a warming spice that is widely used in the food industry and pharmacy industry for its various therapeutic properties which include “been reported to possess astringent, warming stimulant, carminative, blood purifier, digestive, antiseptic, antifungal, antiviral, antibacterial, antioxidant, anti-inflammatory and immunomodulatory properties and also help to reduce cholesterol and blood sugar levels. “
Nutmeg is another useful spice that also has anti-inflammatory properties well known to encourage better sleep a well-known natural remedy for insomnia. It is also has been suggested that it may be a useful aid in the healing of stomach ulcers.
Just some of the reasons we have included and recommended these spices for our Winter Super Juice Recipe.
This healthy winter super juice recipe was created by The World of Health’s very own Juice therapist, Healer and Wellness Coach – David Rabone.
David Rabone is a highly experienced healer, therapist, and coach who has been studying health and spirituality over the last 25 years. David who is based in Scotland, UK. Is a qualified pharmacist, has trained with many top healers and coaches around the world.
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Boost Your Energy and Immune System with our Winter Super Juice Recipe
Women are more than twice as likely to develop Multiple Sclerosis as men. Multiple Sclerosis usually affects people between the ages of 20 and 50 years, and the average age of onset is approximately 34 years. Multiple Sclerosis can affect children and teens (pediatric MS).
I was 17 when I was diagnosed with Remitting-Relapsing Multiple Sclerosis (RRMS) in 1987. Back then MS was not very well known, and the Internet didn’t exist either, so no real way to research what MS is, other than taking the word of my Neurologist. I remember having symptoms as early as the age of 14.
I was constantly tired, and couldn’t keep up with my fellow students in gym class, running track. I slept a lot. My parents thought I was just being lazy. Because I was affected so early on in my life with MS, I knew I wanted to help others who were newly diagnosed with MS in whatever way I could. So I wrote a self-help book “Blue Fingers Brass Knuckles” full of diagrams, questions to ask your doctors, how to cope with the diagnosis through laughter, and the power of inspiration, faith, courage, and love.
In today’s world, MS is a common household word and you can Google information about MS. However; unless you’re following a teen with MS on social media to know the unique set of challenges that comes with it, you won’t know until you experience it…and even then, you’re left wondering…is this MS or just me?
Emotional Issues Of Teens With MS
There are approximately 8,000 to 10,000 Americans who have been diagnosed with MS before their 18th birthday. Although pediatric MS cases are rare, some studies estimate that 2 to 5% of all people with MS had symptom onset as a teenager or even younger. The good news is that pediatric MS specialists say teens who begin MS therapies soon after their diagnosis rarely develop disabilities before their 20th birthday and can lead a relatively symptom-free life well into adulthood.
“There’s some evidence that people who get pediatric remitting-relapsing MS move to progressive MS slower than those who are diagnosed as adults,” says Tim Lotze, MD, associate professor of child neurology at Texas Children’s Hospital at the Baylor College of Medicine. “Maybe that’s because the “lucky” ones who are diagnosed earlier start on treatment sooner.”
Different Physical Symptoms Teens With MS
But while teenagers may have fewer physical MS symptoms than adults, they can have more emotional or mental issues. Adolescence comes with all kinds of angst. Add in an MS diagnosis, and the stress can skyrocket. “You grow up fast when you’re diagnosed that young.” Here’s what I, other teens, their parents, and healthcare providers have learned about living with MS as an adolescent.
Difficulty with Diagnosis In Children With MS
The number of children diagnosed with MS seems to be holding steady in recent years, although accurate data is lacking, says Brenda Banwell, MD, chief of the Division of Neurology at Children’s Hospital of Philadelphia and director of the hospital’s Pediatric Multiple Sclerosis Clinic. However, the awareness of pediatric MS has increased considerably among healthcare practitioners, meaning children are more likely to be diagnosed quicker.
There’s also a growing amount of research focusing on pediatric MS.
The Canadian Pediatric Demyelinating Disease Network has performed a comprehensive prospective analysis of children with a first attack of what may be MS and has published extensively on the clinical, biological, and MRI features of MS in children.
Doctors and scientists affiliated with 18 clinical centers throughout the United States have formed the Network of Pediatric Multiple Sclerosis Centers to study the causes and treatment of pediatric MS. To learn more, visit usnpmsc.org.
These and other studies show that while MS symptoms are similar in teens and adults, teens may be more difficult to diagnose.
“Teenagers may have more vague symptoms like their back hurts, or they’re having headaches or migraines with blurry vision or they’re having trouble walking,” says Soe Mar, MD, director of the Pediatric Onset Demyelinating Diseases and Autoimmune Encephalitis Center at St. Louis Children’s Hospital at the Washington University School of Medicine. Couple those indeterminate symptoms with normal teenage stress and Dr. Mar says some clinicians may think a teen with MS is suffering from physical symptoms that are due to psychological trauma rather than MS.
Specific Teenage Symptoms Of Multiple Sclerosis
The onset of MS in children and youth is associated with a higher relapse rate and a higher volume of brain lesions, relative to early MS in adults. Pediatric MS occurs in the context of normal academic learning and during brain maturation. Of note, 30 to 40% of children with MS have a cognitive impairment, Dr. Banwell says. This impairment varies from mild to severe and mainly involves executive functioning, such as multitasking, organization, attention skills, processing speed, and word finding.
About a third of teens with MS have emotional issues, such as depression or anxiety or combination of both. But this mirrors the general population of teenagers, so it can be difficult to tell if MS is the culprit for mood disorders or if it’s simply being a teenager. Either way, mental health is an important facet of care for youth with MS.
When I was diagnosed at 17, I was devastated. Thinking I had something like cancer that I would die from. I was an emotional wreck. It was affecting me in every facet of my life. And because we didn’t know much about MS back then, doctors didn’t realize that mental health is an important part of “health care” for me, so I was stuck working through these emotions by myself.
That’s why I can’t emphasize enough how important is it to have partnerships with psychiatrists and psychologists for teens who have MS. These professionals can help teens and their parents sort out what’s causing depression or anxiety and how to best treat it.
Research shows that teenagers also tend to have more frequent relapses than adults, perhaps because they haven’t yet developed full nerve myelination, Dr. Lotze says. A 2014 study published in Multiple Sclerosis Related Disorders shows that children have 2.3 times more relapses than adults per year. The flip side is that children recover much better than adults from relapses,” Dr. Lotze says. “There seems to be fewer residual symptoms, maybe because myelin in children can repair faster. Or there could be something innate in the pediatric brain that can make new networks after an MS relapse.”
The Importance of Medications In Teens With MS
While MS therapies can reduce disease activity in teens, the key is persuading them to consistently take their medications. “A lot of teenagers don’t think they need medications after they recover from a relapse,” Dr. Mar says. Most teens think “I just want to be a normal kid and not have to take 20 pills a day or go in for my injections.”
Several high school students who were recently diagnosed with MS were interviewed on the importance of taking their MS medications and the response was amazing. One student says “it helped when her mom told her that MS was like having diabetes. Another student said, “If taking my medication will keep my MS symptoms away, I’m all for it…but I don’t like it.”
Early-stage Coping In Teens With MS
While an MS diagnosis can be devastating for anyone, it can be particularly difficult for teens and their families. Parents struggle to accept the diagnosis. “No one expects a child to be diagnosed with an adult disease,” Dr. Banwell says. One thing teenagers have going for them, though, is resilience.
There are many documentaries, YouTube videos, and programs on TV that tell stories of other teens with MS and how they overcame their fear. For example: there was an ESPN program on a female runner with MS. A boy who is an offensive lineman on his middle school and high school football teams approached his diagnosis like an athlete. He talked to a sports psychologist who told him that he only needed to focus on his MS for the five minutes a day he injected his medication. So, for 23 hours and 55 minutes, live life like you don’t have MS. Staying positive that MS won’t affect the rest of your life in a big way.
Freaked-out Parents Of Teens With MS
When my Mom and I walked into my neurologist’s office and were told I had MS my Mom bawled for at least 20 minutes. We looked at each other with that Mother-Daughter look knowing we had to stick together and be there for one another. Each other is all we had. This is a typical reaction for any parent as they don’t want to hear that their child has been diagnosed with an incurable disorder.
Sometimes the parents can be more of an issue for a physician than the child, due to them reading about medical journal articles and studies about MS regarding what could happen to their child. It’s terrifying! “Teenagers have a sense of invulnerability, so their MS can fade into the background. That’s not the case for the parents.” Dr. Banwell said a colleague recently completed a study showing that the impact of a child’s diagnosis with MS is so substantial for parents that they can end up using more healthcare resources than their child.
When you have a child, who has such a serious disease, you must have a strong support team. You cannot do this by yourself. Connecting with other parents of children in similar situations to ask questions to, and get support from, is invaluable.
Overcompensating Teenagers
While parental stress about their teen’s MS diagnosis is understandable, it can create additional emotional issues for the child. This is all happening while kids are at the age of trying to get independence from their parents. Teens tend to avoid talking to their parents about their disease because they don’t want to worry them.
One teen said “I look like a different person when I relapse. I look so sick, and I know that upsets my parents. I would talk to my Mom about it, but I don’t want to make her even more upset,” Napier says. “My Dad calls me constantly to see how I’m feeling. It breaks my heart to see how worried they are. I wish there was a way to let them know I’m going to be OK.”
Teenagers can also hide their feelings for other reasons. Many blame themselves when diagnosed with MS. “I was getting all this attention from my Mom because of my symptoms, and frankly I was enjoying it.” After the symptoms subsided, the initial attention from my Mom went away. I started wishing that something else would happen again so I would get more attention.” It’s sad, but true I felt this way. And then, I found out I had MS. I felt like it was my fault even though deep down I knew it wasn’t. It can take several months to stop feeling devastated that they “brought the disease upon themselves” and to admit those feelings to their family and friends.
Dr. Lotze says a key to breaking through these types of communication barriers is for parents to “not hide anything from the kid from day one. Parents need to make a plan on how to talk to their son or daughter.” A therapist can also help the whole family, including anxious or resentful siblings, open lines of communication.
School Relationships
Family relationships aren’t the only ones that suffer when teens are diagnosed with MS. Teens can face misunderstanding or even bullying about their disease. Most teens don’t want to tell their classmates about their MS diagnoses because they don’t want to be treated differently, or that rumors would be spread. They don’t want to be labeled “teachers’ pet” because of being allowed to turn in assignments late or eating lunch in the nurse’s office to rest. However; if you don’t face the truth by telling your story to stop the rumors, people will continue to say what they are going to say without knowing the truth.
The best way most teens find it helpful is to make a video so the entire school would know you have MS. You’re not looking for sympathy, you’re looking for support. Upload it to your YouTube channel, then post it on your social media. Word spreads. You can also ask the principal if they can post a link to your video for the school to see. By telling your story, the gossiping, the whispers, and the bullying will help stop this and help you make friends. MS is a lonely disease, so get out there and tell your story. You need a support system in every facet of your life.
Learning How to Be Different
It’s OK to not be OK. Being different from classmates is hard…. missing out on being excited to have your crush take you to homecoming or attending school football games with your friends. Keeping a positive mindset makes all the difference in the world, it will keep you moving forward, climbing up this hill called life, and MS is just one more thing in your backpack to make you stronger.
Perhaps being diagnosed with MS has sparked an interest to be a neurologist specializing in pediatric MS. Or being an MS advocate helping others with their meal plans and workouts. This can include becoming a health and wellness coach, specializing in helping others with MS to manage their symptoms naturally. By now, you can see the blessings of being diagnosed with MS as a teenager. You can show others that you can get through anything.
The MS Wellness Coach
Hi, I’m Jen Martin a Master Certified Wellness Coach, specializing in helping women with MS to combat fatigue, increase energy levels, and improve their overall health naturally, so that they can live life with vitality and abundance. On Facebook, I’m known as The MS Wellness Coach – empowering those living with MS and other auto-immune disorders how to manage their symptoms naturally.
The most common Vitamin D Deficiency causes and recommended treatment. Are you wondering if you should be taking vitamin D supplements? The truth is most people today are deficient in this essential vitamin. The biggest reason for low levels of vitamin D is reduced exposure to the sun. According to Van Schooler (2017), people all over the world are deficient in this essential vitamin.
How is vitamin D made in the body?
So how is vitamin D produced in the body? Ultraviolet (UV) B radiation penetrates uncovered skin and converts cutaneous 7-dehydrocholesterol to pre-vitamin D3. Pre-vitamin D3 is then converted to Calcidiol (i.e. 25-hydroxycholecalciferol) in the liver. Calcidiol is converted to active vitamin D, vitamin D3 (also called Calcitriol 1,25-dihydroxycholecalciferol) in the kidney.
What does Vitamin D do?
Vitamin D3 acts at the genetic level, in this sense, it can turn specific genes on/off thus regulating the cell’s activities. It does so by binding with the Vitamin D Receptor (VDR), which is present in most cells in the body.
By now we all know that Vitamin D3, the active form of vitamin D, is required for building and maintaining bones. It also has an impact on the intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles. (Nair et al.)
An adequate amount of vitamin D is required to aid in:
Calcium and Phosphorus absorption from the gut
Maintain immunity,
Stimulate insulin production,
Cognitive functions
The Sunshine Vitamin has been demonstrated in clinical studies to-
Help prevent cancer and CVD
Act as an Anti-hypertensive
Reduce the risk of Type 2 Diabetes
Alleviate depression
So, we can keep mostdiseases at bay by maintaining normal levels of this vitamin.
Vitamin D Deficiency Causes:
According to the UK Scientific Advisory Committee on Nutrition (SACN), low serum levels of vitamin D, (below 25 nmol/l (10ng/ml)) increases the risk of poor musculoskeletal health. Vitamin D deficiency is when the levels are below 20 ng/ml.
VDD poses health risks such as loss of bone mineral density leading to fractures and osteoporosis in adults, rickets in children, the risk of developing CVD (Judd et al.). Moreover, Vitamin D deficiency (VDD) is correlated with Parkinson’s disease, Autoimmune diseases (type 1 diabetes, multiple sclerosis, Rheumatoid arthritis, and auto-immune thyroid disease).
Groups at risk of vitamin D deficiency (VDD):
Breastfed infants and Children,
Older adults,
Pregnant and breastfeeding women,
Those suffering from fat malabsorption in the following diseases: Celiac disease, Crohn’s disease, liver cirrhosis, obstruction of the bile duct by gallstones, chronic pancreatitis, cystic fibrosis, gastric bypass (bariatric surgery), short bowel syndrome (after surgical removal of a large part of the small intestine), and small intestinal bacterial overgrowth (SIBO).
People with limited sun exposure
People with dark skin -Due to a large amount of melanin which results in darker skin, this type of skin takes relatively more time as compared to a lighter skin tone to produce vitamin D.
Obese people: People with BMI ≥30 have lower serum vitamin D levels in comparison to non-obese people. Obesity may call for a higher intake of vitamin D than usually required since a higher amount of subcutaneous fat captivates more of the vitamin altering its release into the circulation. (Nair et al.)
Symptoms of Vitamin D deficiency:
Signs of low vitamin D are non-specific and include frequent infections, muscle weakness, tiredness, tooth decay, and backache. So, it’s wise to get your Vitamin D levels checked if you see these symptoms occurring more often. Supplemental Vitamin D: D3 (cholecalciferol) can help restore vitamin D levels to normalcy (>=20ng/ml). It is more efficacious than D2 (Ergocalciferol).
Sources of Vitamin-D:
Sunlight: Sunlight is the best source of vitamin D you can get. If you live in a place that receives abundant sunshine, you can get all the vitamin D you need, provided you sunbathe for a few times per week. Exposure to sunlight for 5 -30 minutes sans sunscreen (face, arms, legs, etc.) between 10 am to 3 pm in Summers helps the body synthesize the required amount of vitamin D. Caution: Avoid overexposure to the sun as this may cause sunburn, skin aging, and skin cancer.
Vitamin D Food Sources: Make sure you include natural vitamin D rich food sources such as fatty fish (salmon, mackerel, sardines, cod liver oil) and egg (with yolk). Vitamin D-fortified foods such as milk, yogurt, and cheese are some other sources of vitamin D.
If you are a vegan, then you can go for sun-dried mushrooms and microalgae. Sundried mushrooms contain the D2 form of vitamin D. If consumed when fresh, the D2 levels will likely be above 10 μg/100 g fresh. Note: The vitamin D2 levels decrease with storage and cooking. [Cardwell et al.]
Freshwater microalgae were found to contain 80 μg of D3/100 g besides ergosterol, D2, and &-dehydrocholesterol. [Japelt et al.]
This means we can still get some vitamin D in winter, a time when the levels are generally found to be low. And when many people suffer from (SAD) Seasonal Affective Disorders.
If your vitamin D levels are below 20ng/ml, you should consider taking a supplement because the food sources of vitamin D alone are not going to be enough to maintain normal serum levels of this vitamin.
How much Vitamin D should you supplement?
According to the British Nutrition Foundation, 10 mcg/day of supplemental vitamin D is sufficient for most people.
For babies, 8.5 to 10 mcg per day is recommended only if the baby is taking less than 500 ml of formula per day. 10 mcg is recommended for children aged 1-4 yrs. However, for adults higher doses of the vitamin can confer a lot more benefits. The upper safe limit is 4000 IU or 100 mcg. The required dosage depends on the level of deficiency.
Consult your physician to find the right dose to normalize your vitamin D levels.
VITAMIN D Deficiency Treatment:
Even though sunlight is the best source of Vitamin D, it is not available to us throughout the year. Besides, including Vitamin D rich foods alone is not capable of restoring the serum levels of this vitamin to normalcy. Hence the need for vitamin D supplements, especially in winter.
According to an interesting article I read, vitamin D supplementation has shown a preventive role in respiratory tract infections. Given that vitamin D has an impact on immune responses, it may act as an anti-infective agent as well. But, this is yet to be proved clinically in large populations.
When it comes to choosing Vitamin D supplements, Biocare has variants for different conditions and age groups. Children can benefit from a flavored-liquid and bioavailable form of vitamin D3. While adults with malabsorption can go for Nutrisorb Liquid Biomulsion D– it can be taken as a sublingual vitamin D spray, under the tongue or as a drop as well They also have Vitamin D drops for babies.
Nutrisun is another company that offers a Vitamin D spray. This is a good choice for vegetarians since they source their vitamin D from lanolin which comes from sheep’s wool.
Vegan Vitamin D: If you are a vegan, then you would be happy to know that there are vegan sources as well, such as the one that Protea Wellness offers. In their case, vitamin D (cholecalciferol) comes from Lichen (a combination of algae or cyanobacteria and fungi living together).
Risks of overdosing:
The clinical symptoms of Vitamin D toxicity (VDT) are nausea, vomiting, abdominal pain, apathy, confusion, excessive thirst (polydipsia), excessive urination (polyuria) and dehydration.
Prevent overdosing on vitamin D as it may lead to too much absorption of calcium leading to hypercalcemia. This happens due to excessive long-term intake of the vitamin. Serum levels of Calcitriol higher than 150 ng/ml (375 nmol/ml) is an indication of vitamin D overdose. (Suchowierska et al.)
Always make sure that you buy a vitamin D supplement from a reputed manufacturer to lower the risk of overdose.
Summary:
The Sunshine Vitamin may play a role to help prevent or reduce the risk of Type 2 diabetes, CVD, hypertension, and cancer; alleviate depression apart from aiding the absorption of calcium and phosphorus.
Vitamin D deficiency is when the serum levels of this vitamin are below 20 ng/ml.
Limited sun exposure, old age, fat malabsorption, dark skin, and obesity are some causes of Vitamin D deficiency (VDD).
Signs of low vitamin D levels are frequent infections, muscle weakness, tiredness, tooth decay, and backache. It is best to get your serum vitamin D levels checked if you experience these signs more often.
VDD gives rise to health risks such as Osteoporosis (in adults), rickets (in children). Research correlates vitamin D to the risk of CVD, Type 2 diabetes and other health disorders.
There are some vitamin D rich foods, such as cod liver oil, sun-dried mushrooms, microalgae, and some vitamin D-fortified foods. But these decent sources of vitamin D cannot help you reach normal vitamin D levels if you are deficient in this vitamin.
Sunlight is THE BEST SOURCE of Vitamin D. It is enough to get all the vitamin D your body needs if bare skin is exposed to sunlight 5-30 minutes.
If for any reason you are unable to get enough sunlight, resort to Vitamin D supplements, especially the sublingual vitamin D spray. To avoid overdosing, it is best not to take beyond 4000 IU or 100 mcg of vitamin D supplement per day. This is because long term consumption of excess vitamin D leads to toxicity.
What is Clean Eating? And how can you start eating clean today?. Why is cleaning eating becoming increasingly popular and supposed to be so good for our health and wellbeing?
What Is Clean Eating?
Clean eating basically refers to eating foods that are in their more organic, raw, natural and whole state. Rather than eating adultered, processed, modified foods. Foods that are baked and/or cooked foods with trans fats, additives, refined or artificial sugars. So clean eating is not a faddy diet or weight loss program but a more natural way of eating. That naturally helps you become more healthy and often lose excess wait.
Clean Eating in many ways is the natural way our ancestors consumed their food. This is how we were supposed to eat before foods became genetically modified, sprayed with chemicals and pesticides, or injected with hormones. In-fact then most people would eat their food with minimum adulteration. They would pick fruits and nuts straight from the trees, dig up vegetables from the garden or land. And other than cooking or pickling there were no added artificial sweeteners or highly refined sugars.
A more clean diet helps you choose high-quality, high-nutrient, more raw and organic food sources. To support and encourage more optimal wellbeing. The purer, fresher and more raw our food is the more nutrients, energy, fuel it has to repair, restore and heal the body. Clean eating is great for the skin, it is a natural detoxifier. Unhealthy eating means our organs, digestive, and detox system has to work so much harder. With a cleaner diet, the body is in a more natural state of homeostasis.
Worldwide Addiction To Unhealthy Eating
Today people are dying, getting sick because of their unclean and unhealthy diet. Data from the 2009-10 National Health and Nutrition Examination showed evidence that 58% of the american diet was from ultra-processed food.According to the Guardian “UK families buy more ultra-processed food than any others in Europe, amounting to 50.7% of the diet. Germany comes second, on 46.2% and then Ireland on 45.9%. ” Salt, sugar, highly processed carbohydrates, and trans fats are causing so many health issues from obesity to diabetes, heart disease to overstimulation.
5 Easy Steps To Clean Eating
Buy Fresh Produce – Choose as much fresh produce, loose produce that you can. Most clean food can be bought loosely, has no or very little packaging think about fruit, vegetables, raw nuts, raw seeds, fish, meat
Clean Your Fresh Produce – Clean all fruit and vegetables as soon as you bring them home, before putting them in the fridge or cupboard. Simply 1 part white vinegar to 4 cups of water.
Eat Organic When You Can – Choose organic when you can, you would be surprised how dirty and polluted many fresh foods are with chemicals, hormones, pesticides. Check out the dirty dozen foods that have the most pesticides and toxins, these are the ones you should try and by as organic when possible. If any of your fruit and vegetable were in a box or bag, check out the country they were grown. Some countries use more pesticides than others.
Eat Raw When You Can – Your diet should contain as many raw fresh plant-based foods that you can eat. Except perhaps in the more winter months, when you eat should be eating lots of healthy hot soups, healthy stews, lentil casseroles without additives, grilled fish or meat. Prepare little snack boxes of fruit and vegetable crudites for snacks. Have a healthy juice or smoothie as part of your breakfast.
Don’t Fry Your Food – Reduce your temptation to fry, especially using oils that turn into transfats, try to bake or grill when possible.
Clean eating in many ways is part of a more naturally healthy way of life. It helps you realign with what is important and healthy for you and your family’s wellbeing. With simple gradual changes in your diet and buying habits, you will soon be adopting a clean eating lifestyle.
Natural remedies for the treatment of colds and flu. We all know flu and colds are symptoms of a low immune system. Both can have very similar symptoms. But while a cold is not viewed as a serious health condition. Flu can if not addressed, develop into further health complications. Especially if the body is not allowed to rest and heal appropriately.
Now, what are the main differences between colds and flu?
Both cold and flu are respiratory tract infections caused by dissimilar viruses. Although cold and flu have some similar symptoms. Generally, flu symptoms are more severe than the common cold. If you have a cold you will normally have a stuffy or runny nose, sneezing and sometimes a sore throat. Colds generally come on gradually. Flu is a bit different it comes on more abruptly, symptoms usually include fever, fatigue and weakness, general aches and pains. Sore throats, chills, and chest issues are also very common. Flu can if not treated appropriately lead to a variety of linked health complications, for example, bacterial infections, pneumonia, and sometimes hospitalization.
Recommended Medical Treatments For Cold And Flu
According to doctors within the National Health Service here in the UK, there is no recommended medical treatment for colds. A cold is regarded as a mild viral infection that usually heals itself over a few weeks. But they do advise you to drink enough fluids, make sure you eat healthily, and get plenty of rest. For symptoms, of a blocked nose, decongestant sprays are recommended. For a sore throat, they suggest gargling with salt water and using menthol sweets.
Recommended treatments for flu by the NHS here in the UK are to get plenty of rest, sleep, stay warm, and be hydrated with plenty of fluids. The NHS does recommend the use of paracetamol or ibuprofen to reduce any fevers or temperatures. And to make sure you do what you can to not spread it to others. If you are elderly, pregnant, or already have other chronic or serious health challenges, you are told to check with your Dr.
Natural Remedies For Colds
If you prefer a more natural, less toxic, and fewer drugs approach. In the world of tradition and holistic medicine, we treat the body from a holistic perspective. So it is not just about treating the symptom but it is about reducing or eliminating the cause of the illness or disease which today is usually STRESS.
We look at the whole body and use natural remedies to support the whole body back into balance. In herbalism or naturopathy, this often includes helping support the body’s own natural healing and immune system. There are many alternative and natural remedies used to alleviate and help treat the common symptoms of colds and flu. Such as naturopathy, herbal remedies, essential oils and foods that heal or are packed with nutrients.
Most Common Remedies For Colds And Flu
The most commonly used natural remedy for colds and flu in the West is a hot honey lemon drink. In the East ginger is often used for these types of ailments.
So hot ginger and lemon drink are becoming increasingly popular, and back into fashion.
The Medical Medium suggests Lemon Honey Ginger Water for many things including colds, flu, and sore throat.
Garlicis widely used at helping fight many viruses and bacteria. Medical research has demonstrated Garlic (Allium sativum) when crushed has strong antimicrobial properties due to allicin (diallylthiosulfinate). In one clinical study, we see how how the allicin in crushed garlic “Kills Human Lung Pathogenic Bacteria, Including MDR Strains, as a Vapor.”
Lemons are packed with vitamin C and their sharpness is said to help cut through heavy catarrh and congestion. Honey even recommended by the NHS is widely known to soothe your throat and coughs.
Ginger is anti-inflammatory and anti-bacteria it helps warm the body up in Ayurvedic Medicine ginger has so many uses that it is regarded as a wide medicine chest by itself. Ginger has been used for thousands of years in traditional medicine
Over The Counter Natural Remedies For Colds
Natural remedies are now becoming increasingly available, online in our local stores and even local pharmacies. More and more consumers want to use natural and organic remedies to support their and their family’s well-being.
When you have a cold or flu, a sore throat or cough can prevent you from getting the deep rest your body needs.
Natural throat pastilles without a lot of toxic nasties such as these Eucalyptus Pastilles can help soothe the throat.
In holistic and traditional medicine again we treat flu holistically. And like mainstream medicine, we encourage the person to give the body enough time to heal and rest.
If you are someone who struggles to relax and rest, this Listen And Nurture Your Body guided meditation will help.
We also suggest you have plenty of fluids with hot drinks and healthy soups. And the use of a variety of natural remedies including essential oils to prevent, reduce and support the healing of influenza.
You can also use a variety of essential oils that reduce symptoms of flu, reduce muscle aches and pains, fevers, and chills.
Pure lavender essential oil added to your bath to help will help relax and soothe achy muscles. Lavender oil is also used to help take the temperature down in young children.
Eucalyptus and rosemary are other great essential oils that can be used to reduce symptoms of flu and colds. But eucalyptus is very strong for the bath and skin, so should be used sparingly. Eucalyptus and rosemary are not suitable for children or if you are pregnant. Rosemary should be avoided if you suffer from epilepsy or high blood pressure.
Supplements For Colds And Flu
Vitamin C and Zinc are widely recommended to boost the immune system for colds and flu so is Echinacea. If you have been recently been run down a multi-vitamin and mineral is often helpful. In some studies, Vitamin D supplementation has been shown to act as a defense against acute respiratory tract infections. And to improve the immune system in the early stages of influenza. It is interesting that most of us suffer colds and flu in the darker, winter months when we have lower exposure to natural vitamin D.
As you can see there are a variety of natural remedies that can help treat cold and flu, above is certainly not exhaustive. But like all illnesses and dis-ease, we have to address the reasons we get sick in the first place.
The disease is a state of dis-ease, mentally, physically, and emotionally.
Are you pushing yourself too hard mentally, emotionally, or physically? Have you been getting enough sleep and rest? How much balance do you have in your life, remember all work and no play doesn’t just lower your mood it can increase anxiety and stress levels.
How do you choose the right health coach when there are so many health and wellness coaches to choose from? How do you decide on the perfect health coach for you? The right wellness coach with the right qualification, the right experience and skills for your needs?
As a high consumer of healers, therapists, and coaches over the last 30 years. I have learned a lot about choosing the right health professional for my needs. Too many times in my life I invested in a health or wellness practitioner that just didn’t have the right level of expertise or knowledge for what I needed.
As a holistic therapist, a coach and a healer myself, I know too well how hard it can be to find the right practitioner or coach. Even more confusing for the consumer or clients who has very little knowledge in this area.
One of the big problems today is health coaching in many ways has become a very loose, overused even distorted term. So many people simply labeling them self health and wellness coaches today but with no training or expertise.
Another big issue in this industry is a dramatic increase over the last ten years in very poor quality courses and training. Especially when the holistic, health and wellness market has become so saturated with fast track training and online training courses often written and provided by people who are not even properly qualified never mind experts in the field.
So here is a list of recommended suggestions and questions that I have found helpful in helping you make the right choice of health coach for you. A few things you can do to reduce the risk of investing a lot of money on the wrong coach or coaching program.
5 Things To Consider When Choosing The Right Health Coach
Decide What You Need With: make a list, be really specific of what you need help with, if you have a specific health challenge that you need extra support, advice or help with, add that to your list.
Be Clear On What You Want To Achieve with your coach. Your vision or dream you would like to achieve, the more specific about what you want and need the easier it is to choose the right wellness coach that is the right fit for you. Through the years I have met so many wellbeing practitioners who assumed and would tell me I was their perfect ideal client. But the reality was for various reasons they were not my ideal coach or ideal therapist for a variety of reasons they couldn’t see but I could. Sometimes you need to go to different practitioners for different things. A good coach will often recommend you to a more suitable practitioner when required.
What Type Of Coach Do You Need? Maybe a life coach who is highly motivated who will always make you highly accountable? Or maybe a more spiritual coach who is more awakened and or intuitive, who will help awaken and empower you? It can often be a good idea to choose a wellbeing coach who has had the same sort of challenges you have. There is something very powerful about being coached by someone who has been there, done it got the T-shirt. They are not only more compassionate an experienced to help you. But they can often help you see your challenges from a different perspective especially if they have moved on or healed from that issue
Choose A Suitably Qualified Coach in the area you need. Check out their level of qualification and expertise. Sadly today there is a huge difference in the quality of content and standardisation in training today. Some training schools give out health and wellbeing certificates in as little as a few days. When the rest of us offer training that normally takes 6 months to a few years. If you have a serious or an usual health condition you may want to choose someone more experienced, more qualified in a particular area. For example choose a Health Coach who has a degree in Nutrition or a Health Coach who is a qualified Dr. As an avid learner I have enrolled in many types of training and just because something says it is Diploma level while other states a Certificate rarely represents the level of learning or amount of hours. Some training I have taken a few years at university level while other types of add on training I have done over a few weekends. I have lost count of the number of health practitioners I have come across claiming to be highly experienced in certain areas who struggle to know even the basics. So don’t be afraid about checking out your coaches levels of qualification or training school The last thing you want to do is go to someone who knows less than you, who has less skills in the area you need support with. That is why we at The World Of Health only share health and wellness blogs written or approved by fully qualified health and wellness coaches and therapists.
Choose A Health Or Wellness Coach that aligns to your values, your ethics. You can learn a lot about a coach by what they say in and about their business. What they write about, what they share on their social media pages. You can learn what is important especially if its’ their client’s interests or just their own success. Check out their testimonials see what their clients are saying. Choosing the right coach for you is easier when you identify their values, their ethics.
You Choose What Type Of Wellbeing Practitioner Is Right For You
The key thing to remember when choosing any type of health and wellness practitioner, life coach, therapist, healer or counsellor. Is that you choose them don’t let them manipulate or cajoal you into choosing them if it doesn’t feel right. They may believe they are the right person for you. But only you will know if they are the right expert for you. Sadly some types of coaches are into high persuasion selling which hits on a client’s weaknesses. It is your health, your time, your investment, so invest in someone you want to work with not someone you feel obliged to work with.
Looking For A Health Or Wellness Coach To Help You Today?
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Health Coaches Looking For A Job
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Up-Leveling Your Mind For A Healthy Body with Laura Di-Franco
How to achieve a more healthy body with 7 tools that can up-level your mind. I was trained to help the body reach a state of peak performance as a physical therapist. But there was something missing from that traditional education. Something big. And it had nothing to do with what I did physically.
After memorizing muscles and mastering the complex web of tissues that make up this amazing vessel we walk around in I quickly realized my teachers had forgotten about the mind. They neglected to teach us about how our thinking impacts our physiology. Thus began my quest to become a holistic physical therapist who would teach the importance of the mind, body and soul in the quest for healing and peak performance.
“Discipline the mind, the body will follow.” Master John Holloway
My martial arts instructor had the secret in that quote that’s one of the most powerful tools we can use for a healthy, strong, peak performing body. Get your mindset right and you can expect to feel and be healthier. Master it and you can expect to enjoy benefits that far outweigh just looking and feeling good physically.
We’re beginning to understand and embrace the mind-body as an intimately integrated unit. The work of Esther Hicks and Joe Dispenza is more mainstream now. Thoughts create. And positive thoughts raise your energy vibration to a state that helps you transform your physical body. It’s just that we aren’t yet making this part of our basic health education.
Until then it’s up to us to practice and teach our families, friends, clients, and colleagues how to think better, so they can enjoy the powerful effects of that important skill and discover the missing link they’ve been looking for.
Here are 7 tools you can use to up-level your mind, thoughts, and beliefs, to improve your physical health:
Journal Every Day
“You can’t clean the house if you don’t first see the dirt.” Louise Hay. Writing is an awareness tool and any transformational practice must start by practicing the tools that will enhance awareness so that you have a choice to think differently. Start by writing a little every day about how you feel, what you’re thinking, how the day went, what you ate, your exercise routine, etc. When you write it down it serves as a record to track your progress, but it also serves as a way to move what’s on the inside in the form of thoughts to the outside on the paper. And that process will help you shift the energy.
Envision Health And Fitness
Practice visualizing the state of your body-mind that you crave. Can you see and feel yourself
moving and living in the body you desire? What is she doing? Who is she hanging out with? What is she eating? What exercise is she practicing? The more detailed you are with your vision of the you, you desire, the better. Try doing this for five minutes every day.
Sometimes it’s hard to visualize that perfect body when you’re reality is far from it. Raising your energy vibration might require you get still and just breathe, with no agenda. If you’ve built a lifetime’s worth of negative thoughts about your body you may have to use meditation to take the first step toward clearing your mind and moving into neutral territory. Mindful meditation, where you clear your mind and connect with your body sensations, especially the breath, is the first step. Try to meditate for a few minutes every day.
Create A Positive Morning Routine
In your first waking hours, you have a great opportunity to set the rest of your day up for body-mind success. Creating a positive morning routine will boost your mood and raise your vibration. Start in bed, when you’re first noticing you’re waking up. Your eyes will still be closed. Practice reciting a positive affirmation, for example, “I can’t wait to see what this day brings!” After you get up you might choose several things as part of your positive morning routine, such as exercise, journaling, goal setting, meditation or visualization. Set your mind right and that will infuse into the rest of the day.
A state of mindful and embodied presence is a practice that will serve you well for the rest of your life. It’s a form of meditation but practiced in each moment of the day whenever we wish. You don’t have to sit on a pillow with your legs crossed, watch a candle flame, or chant to practice this. It’s more about the way you show up in your moments in a full-feeling state, observing what you sense and what you think. And then not attaching to those sensations, feelings or emotions, but just noticing them. With awareness you then have a choice to pick thoughts, beliefs and behaviors that serve your biggest goals or deepest desires.
A strong connection to your intuition will give you the clarity you want to make every decision you need to make in every area of your life. When you’re connected to your intuition you’ll receive messages about the next best step, whether it relates to your body, your relationships, your work or your purpose. Connecting to it requires learning the language of your body, the sensations, feelings and emotions, and understanding the difference between inner critic thoughts and intuitional messages. We all have intuition. It’s just a matter of learning, or re-learning how to connect with and use it.
Choose Better Thoughts
With all this awareness it’s time to take responsibility for everything in your life, including the thoughts you think about yourself and the world, the beliefs you hold and are living by, and the behaviors that are a result of those thoughts and beliefs. With awareness you choose what to think about your health, your body, your fitness level, and the next best step to take toward those things. With awareness and the ability to choose positive, high-vibe thoughts, you’ll be creating an energetic environment for whatever you desire to manifest. Consciously choosing things like health, wellness, love, joy, gratitude, empowerment, strength and hope is a practice worth mastering.
Remember, it is what you think it is. So think something good today!
Laura Di Franco, MPT won’t let you settle for a mediocre life. Your health, wealth and happiness is one Brave healing book, poem, workshop, strategy session or moment away. With almost three decades of expertise in holistic physical therapy, six published books and a third-degree black belt in Tae Kwon Do, Laura’s energy and method are contagious and unlike anything you’re experienced. Check out her newest book, BraveHealing, a Guide for Your Journey, her PODCAST, her badass programs and free Facebook group for healers. www.BraveHealer.com
Sleep Therapy – How To Treat Insomnia The Natural And Holistic Way
Why Sleep Therapy is becoming more popular and effective at treating so many insomnia and sleep disorders today. Sleep Problems is a major problem for millions of people around the world. In the UK it has become a growing problem in not just adults but in teenagers and children. In England alone, NHS statistics showed sleep disorder admissions for under-16s had tripled in just a few years in 2017 in-fact nearly 10,000 child admissions for sleep problems.
In 2011 a survey by the Mental Health Foundation ” said that a survey of the nation’s sleep habits found that 30% are severely sleep-deprived, putting them more at risk of mental health and relationship issues.” Sleep Problems in the UK, NHS website.
According to an online survey by Chemist4U.com and a global survey by Philips in 2018. Brits roughly get approx 34.5 minutes less sleep each night than most other countries around the world. Working out at about 8.76 days of less sleep a year. One of the reasons sleep therapy is more needed than ever.
Main Causes Of Sleep Issues Today
The main cause of sleep disorders today is stress and over-stimulation. Most of us spend more time engaged in mental doing, mental ruminating, mental processing than anything else. Even children spend a large chunk of their day hooked into addictive and distracting technology, obsessive thoughts. Rather than living in a more natural state of being. We have become so disconnected from our natural innate way of being that we are very disconnected from our body. And how our body naturally speaks to us. More and more of us are living further and further away from nature. To live and work in toxic, concrete, busy buildings, frying our brains and bodies with surges of EMF radiation, day and night. Is any wonder sleep disorders are becoming a pandemic problem in adults and children today.
Common Issues Of Sleep Disorders
We know that lack of good quality deep sleep, impacts our health and wellbeing, our mental, emotional and physical stress resilience. Adequate sleep is a necessary part of any stress management, health or wellbeing program. Poor sleep leads to a wide range of related health issues including
Low Mood and Depression
Lack Of Motivation
Lack Of Concentration and Focus
It can contribute to weight gain and obesity
Increased risk of high blood pressure and heart disease
Increased risk of diabetes and hypoglycemia
Poor performance and poor decision making at work
It can seriously impact one’s self-esteem, self-confidence
Biggest Sleep Snatchers
Some of the most popular causes of sleep disorders in the modern world is
Stress, Anxiety and Over-stimulation
Technology Overload
Caffeine and Nicotine
Sugar and Artifical Sweeteners
Overstimulation of the mind
Lack of physical exercise
Toxic Environment
Noise Pollution
Other common problems include bad bedtime hygiene such as watching late-night TV, spending late hours on led, computer or mobile devices. Taking homework or work or even problems to bed.
A Sleep therapist can help you change your habits, your routine in a natural, stress-free way.
Top Tips For A Good Night Sleep
A Nice Clean And Tidy Bed and Bedroom not only makes going to sleep more pleasurable. But can really help support a more calm and relaxed mind.
Reduce Food Stimulants such as caffeine and sugar as early in the day and evening as you can. If you have a sweet tooth or love your coffee, the best times to consume these stimulants is before 3 pm during the day.
Learn to Relax, most people don’t realise how stressed, anxious and over-stimulated they are. The ability to relax and switch off is vital in helping you drift off into a deep sleep. Most Sleep or Relaxation Therapists or Sleep Therapy Program will teach you how to relax.
Exercise Early In The Evening, this not helps walk-off extra stress but improves heart rate and general wellbeing. And will, in the long run, help you have more energy. Most people today complain of fatigue or exhaustion that is caused by mental exhaustion not physical exhaustion. Unless you have a serious fatigue disorder like M.E, C.F.S or Lyme. Getting enough physical exercise during the day will, in the long run, support better sleep and better health. be honest how much time do you spend sitting, driving, watching T.V.
Switch Off Technology. Technological devices such as TV, computers, radios, mobile phones at least 30 minutes before bed. Electromagnetic radiation can not only affect your health and wellbeing but repair process during sleep.
Learn To Meditate. Meditation is something I suggest to everyone. Meditate throughout the day to keep your anxiety and stress levels down. The more calm and relaxed you are during your day, the more calm and relaxed you will be going to bed.
Switch To Natural Sleep Remedies. Stop relying on prescription medication. Add sleep supporting essential oils to a warm relaxing bath. Encourage your partner to give you a nice relaxing aromatherapy hand or foot massage. Essential oils that can help aid sleep include Lavender, Ylang Ylang, Clary Sage, Frankincense and Vetivert. I use Lavender with ylang-ylang, or ylang-ylang with Frankincense. Doterra has some fabulous high quality and organic essential oils ethically sourced from the best growers around the world. You can check my online shop Click Here
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3 Essential Oils For Every Home Or Travel First Aid Kit.
Why these 3 essential oils are so common and extremely versatile in helping treat many minor ailments, symptoms, and injury. In this article, I share why as a qualified aromatherapist for over 20 years I choose these natural remedies to replace many over the counter medication.
So What Are Essential Oils?
Essential oils are the concentrated oils of the plants they are extracted from. Essential oils come from a variety of plants, leaves, bark, shrubs, fruits, and flowers. Pure essential oils are unadulterated oils that are regarded as having various therapeutic health and wellness benefits. They are used widely by the pharmacological and cosmetic industries.
Cosmetic And Pharmalogical Use Of Essential Oils
Various research has demonstrated the benefits of certain essential oils to treat bacterial infections. In the study – Antimicrobial activity and chemical composition of some essential oils “Origanum onites recorded antimicrobial activity against all test bacteria, and was strongest against Staphylococcus aureus.’
According to Science Direct –A status review on the medicinal properties of essential oils “Essential oils are prescribed for a variety of health problems by traditional systems of medicine, all over the world. Various pharmaceutical and biological activities like antibacterial, antifungal, anticancer, antimutagenic, antidiabetic, antiviral, antiinflammatory, and antiprotozoal properties are assigned to them.” Now as someone who had chronic health challenges from a young age I began to use essential oils to support my health in my early twenties. I used essential oils to boost my immune system, as an aid to treat bacterial and viral infections to treat a bad burn, reduce a high temperature, relieve toothache and cramping and so much more.
Safe Use Of Essential Oils
Now when using essential oils therapeutically for your health and wellbeing. It is important to use only pure essential oils of the highest grade. Sadly not all of these natural oils are unadulterated and of the highest quality. That is why I choose doTERRA oils or Neals Yard Organics.
Important: Do NOT consume or apply essential oils undiluted directly on the skin the only exception is lavender in the case of a burn. Essential oils are always diluted in a carrier or massage oil, added to bathwater, used in inhalation or applied to a compress. No matter the quality of the extraction of these oils they can burn the skin. Always check instructions for correct use and dilution of essential oils
Natures First Aid Kit
Pure essential oils are not only a natural alternative to many common ailment medication. Used to treat a variety of different ailments and injury. For the backpacker or executive flyer who needs minimal luggage, these 3 tiny bottles are worth their weight in gold
Lavender Oil is extracted or distilled from the lavender herb plant Lavandula latifolia . Both the flower and the oil of lavender are actually used to make medicine. Lavender’s extremely versatility is probably why it is the most common therapeutic essential oil used today. Lavender oil in the right dosage and dilution can be applied or inhaled by most children and adults. But should not be used on newborns. In another blog, I explain in more detail why lavender should be part of every home first aid kit.
Lavender is commonly used as an aid for bites, bruises, headaches, muscle inflammation, sprains, and stings. Lavender can be applied directly to the skin in case of a burn and can help reduce scarring. Lavender’s analgesic properties help reduce inflammation and pain. Lavender has a deeply soothing, relaxing and gently uplifting scent which makes it helpful for insomnia, anxiety, depression, and stress. My mother and siblings use lavender to help relieve high temperatures in their children.
Like other essential oils, Lavendula has a wide range of psychological benefits. They can have a tremendous effect when inhaled on the olfactory and limbic systems. Lavender has been shown various research as a possible treatment in some psychological and neurological conditionsIt is well-reputed for its benefits on the mood and emotions. Lavender is one of the safest oils you can use on children and those who are highly sensitive.As long as you follow the recommended guidelines by a qualified aromatherapist.
Tea tree oil has been demonstrated to have broad-spectrum antimicrobial and ant-viral benefits against Herpes Simples Virus and treating wound infections. Tea-tree is a powerful antiseptic, antifungal and anti-microbial agent that can be used to clean wounds, used in skincare and as a cleaning aid. Add a few drops to a spritzer bottle of warm water to clean surfaces. Tea-Tree is widely used as an antifungal against candida by many naturopaths. It is also used as a treatment aid for nail infections, dandruff, and acne by cosmetic and pharmacological companies. Tea-Tree was used by the Australian army and navy in world war 11 as a germicide. It has also been medically researched on its uses in alleviating eczema
Peppermint oil is widely used by the pharmacological industry as an antispasmodic for the treatment of Irritable BowelSyndrome. It is also widely used in a variety of products used to help reduce headaches, migraines and even neuralgia type issues. Peppermint like tea-tree has good anti-bacterial against various strains of bacteria. It also has demonstrated to have ant-viral properties and ant-fungal activity against Candida. Peppermint is extremely cooling on the skin, it is widely used by the cosmetic, confectionery and food industry. A few drops of peppermint added to a water spritzer bottle makes a perfect cooling spray. Add a few drops of peppermint to a foot bath or added to a base cream to cool down warm achy feet.
Benefits Of Essential Oils
They are all from mother nature’s cupboard, so less risk of allergies and side-effects.
You can make up your own required dosage of application which is ideal for kids.
The ability to mix and blend different these oils.
They can be used in a variety of ways; added to a bath, footbath, compress, added to a carrier oil or even inhaled.
They are in small discrete easy to pack bottles so take-up minimal luggage space.
Opportunity to save money by replacing a long list of over the counter medicines that you rarely use, but need just in case. With natural remedies that are much more versatile and can often have a much longer shelf-life.
Eileen Burns is a qualified aromatherapist and holistic therapist who has taught aromatherapy for over 18 years.
