Treating Insomnia and Nightmares with Lucid Dreaming

Lucid dreaming is the ability to be aware that you are dreaming and by knowing this, being able to control what happens. 

Benefits of lucid dreaming

·         Improving dream quality

·         Facing phobias and also noticing anything that your subconscious may be trying to deal with

·         Dream recall is better

·         Dreams are more vivid

·         Falling asleep becomes easier

·         You will feel healthier

·         Improved mood and wellbeing

Tips to a better night sleep:

·         Limit alcohol and replace with chamomile tea which is relaxing. A nightcap may help you drift off but it suppresses the REM (rapid eye movement) sleep state that’s critical for lucid dreaming and a good nights rest.  

·         Make your last cup of caffeine mid-morning, different people process caffeine at a different rate through the liver and therefore it can cause a prolonged hyperactive effect on some people 

·         Have a bath with and add lavender salts to relax your mind and body before bedtime

·         Try not to watch TV an hour before bed as it can stimulate your mind too much and makes your thoughts busy and clustered

The sleeping hormone; Melatonin food sources

·         Cherry active has studies on its effectiveness for sleep

·         Sunflower seeds

·         almonds

Supplement support

·         5-HTP aids the production of melatonin

·         Taurine is an amino acid that supports the production of GABA. GABA is a very relaxing hormone that helps keep you relaxed.

Getting started with lucid dreaming 

·         Do daily reality checks to see if you are awake such as can you feel the wall or the ground beneath your feet.

·         If you think you don’t remember your dreams you may surprise yourself. Keep a journal next to your bed, as soon as you wake up jot down anything you may remember.  By doing this daily you may find that you are remembering more and also noticing common signs in your dreams

·         Be in darkness when you sleep, having the light on or having the TV on provides artificial lighting that affects your internal body clock by using up the melatonin present.  

·         Use a sleeping app on your phone so that you have an idea of what your sleep cycle is like

·         Practice the memory game when you go to sleep by trying to recall all the events throughout the day such as the colour of a colleagues jumper at work, what car was parked by you and the details of it, who served you at the supermarket, cover as much of the day as possible

·         Meditate daily, there are lucid dreaming you tube and Spotify playlists that you can use to talk you through this.

Happy dreaming, have fun! 

Tips to rid dark circles under the eyes

·         Lie down and relax a couple of times a week with cooled chamomile teabags  on your eyes for 10 mins to reduce puffiness

·         Eliminate common food sensitivities in the diet such as gluten. Give this two weeks before there is a noticeable difference

·         Remember you should only put on your skin what you would put in your mouth as it is absorbed into the body.  Therefore as much as haemorrhoid cream is promoted as the natural botox, I shouldn’t imagine you would fancy sitting down to a plate of it! Make up a natural eye cleanser to use daily of rose water containing liquid vitamin K and A

·         Keep well hydrated, at least 1.5 Litres of water per day and limit salt in the diet as sodium can cause water retention

·         Only apply creams around the eye socket , cream placed under the eyes can sometimes seep under the skin causing puffiness. 

·         Get your doctor to check your iron levels as this can be a symptom of a deficiency. However, don’t take iron supplementation without having this clarified as it can do more harm than good.

·         Ensure that you are getting 7-9 hours sleep per night, a well-rested person looks radiant

·         Alcohol, smoking and drugs can exhaust and dehydrate the skin and affect sleep.

Festive Party Season Tips for Evenings out on a Jolly

Ideally I would recommend not drinking this season to keep you in optimum health, but instead, lets keep healthy with the top tip rundown for an enjoyable party season:

Pre- party planning

·         Take a potent probiotic daily to replenish the beneficial bacteria lost from alcohol

·         Take a B complex daily to keep your energy and mood in check

·         Have liver supportive foods in your meals such as beetroot, onion, cruciferous vegetables and onions to support detoxification of toxins through the liver caused by alcohol

On the evening

·         Replenish your electrolytes to keep you hydrated by having coconut water before going to bed  

·         Have beetroot juice before going out to aid the liver

·         Make sure you don’t go out on an empty tummy and add salt to your dish to reduce dehydration

·         Have a glass of water with each drink that you have to keep yourself hydrated

·         Aim to stick to organic red wine which is rich in phytochemicals that are less toxic on the system

Following morning

·         Have a glass of coconut water to replenish some electrolytes lost

·         Have a banana to rebalance your blood sugar levels and also to replenish potassium lost from dehydration

·         Take a B complex to avoid lethargy and to replenish those that are lost

·         Take a liver supportive supplement the following morning to detox the liver

Below are some top ingredients to keep with you and some reasons why they will help your jolly along:

Probiotic

It’s the winter months which can make you more prone to the sniffles and a few other ailments, and we don’t want you missing your party season because you were poorly; therefore it is so important that if you are going to drink, you take a probiotic alongside and this why:

Alcohol leaves the party with the gatecrashers and takes your friends with it

Think about it this way, when you clean your hands with anti-bacterial gel, it contains alcohol to kill all bacteria present. Now, think about when you drink alcohol you are essentially doing the same, it’s a bit like paint stripper on your digestive tract wiping out good aswell as bad bacteria. 

B complex

Alcohol can exhaust your body in a number of ways leaving you feeling lethargic with alcohol blues, therefore it is important to replenish to keep you lifted and not wasting the following day

Beeing busy bees should not be flat-lined the following day  

Alcohol when it depletes your beneficial bacteria also has an impact on the b vitamins that they produce. Your B vitamins are your go getters that feel you with energy and support the production of your happy brain chemicals to keep you feeling alert and cheery

Electrolytes

You wake up the following morning and you are feeling a bit dehydrated.  In the evening you may have noticed that you were constantly noticing you needed to visit the rest room, this causes a loss of many minerals that aid water balancing in the body.  The minerals to consider in this situation is calcium, magnesium, potassium and sodium. 

Here you go, all prepared for your jolly season….enjoy!

Tips to follow with a busy life

Life can be busy and rushed, therefore make life simple for yourself so get yourself into a  routine of following the below top five tips:

1.  Make a juice with vegetables that you have in your fridge, such as carrots, beetroot, celery and green vegetables to encourage a healthy antioxidant level for healthy skin, immune system and detoxification of nasties from your body.  Do this on your Sunday evening and freeze the juice in portions so that you a juice for each morning.
   
2.       Eat every 3-4 hours to stabilise your energy and encourage a good metabolism for weight management, this doesn’t mean eating big meals as they will make you sleepy. Have snacks the size of your two fists put together as this is roughly your stomachs size. Leaving long gaps between eating can really knock the metabolism causing excess weight gain and make you feel sluggish.  Keep snacks in your handbag such as a bag of mixed plain nuts and seeds to graze on throughout the day to support energy and healthy hormonal levels.
   
   
   
   
   
   
   
   
   
   3.Have a glass of water with fresh lemon before each meal to encourage stomach acid to
      breakdown food to encourage absorption of nutrients into your system and a flat tummy.
   
   
   
   4. Keep those blood sugar levels balanced to prevent blood sugar dips that can cause a crash in energy. A
       simple way to manage this is by taking chromium after a meal to balance the glucose tolerance factor
       and having protein rich foods (meat, fish eggs,beans, legumes) with everything you eat and keeping
      snacks in your handbag such as a bag of mixed plain nuts and seeds to graze on throughout the day to
      support energy and healthy hormonal levels.
   
   
   
   
   
   5.Take a high strength multinutrient first thing in the morning to give you a good start to do the day.
       Although this is not the solution to a good diet it is a nice bit of support to give you some basics when
      you are on the move. 
   

   

   
   

Luscious Locks - Because You’re Worth It.

Giving hair knockout shine

Dietary essential fatty acids help to lock moisture into your hair and applying them topically is also supportive.  By massaging coconut oil into the scalp you are stimulating circulation and protecting the hair follicles to encourage hair regrowth and prevent dandruff on the scalp. Don’t just stop at the scalp, massaging the oil throughout the hair as you would with a conditioner will leave your locks with a bouncy shine. Coconut oil has endless benefits and can also be used on childrens hair as it contains fatty acids such as lauric acid which acts as an antimicrobial against lice when massaged into the scalp.

Avoiding weak broken hair

Pollutants and the daily use of hair products can take their toll on your hair making it lifeless and weak. With this in mind, a component of hair that should be encouraged and protected  is keratin, a fibrous structural protein that is partly formed by cysteine sulphide-bonds. By eating eating eggs, onions and garlic you are providing the cysteine necessary to support keratin synthesis and as a result, strong and healthy hair.

Fuller hair and a vibrant colour

Deficiencies in nutrients such as PABA, biotin, pantothenic acid and folic acid can lead to greying of the hair. Ensuring a rich intake of the B vitamin family along with copper provides comprehensive support for the natural colour pigments in your hair. When all of your friends are reaching for the hair dye, you can eat nutritious foods to ensure that your natural colour shines through. Not only does biotin do wonders for hair colour but it may also protect the follicles from hair loss. There are a few other gems that should not be forgotten. Inositol is another member of the B vitamin family that has been clinically shown to encourage hair growth.  Last but not least, zinc is a mineral which is crucial for healthy hair. Zinc slows the conversion of testosterone to dihydrotestosterone (DHT), a process which is linked to male pattern baldness in men but helps healthy hormone balance in women and encourages hair strength. Incorporating these simple tips can help you become the envy of your friends with shiny, luscious locks.

Be Bouncy and Energetic through the Winter Months

As the weather gets a little bit cold and the days get shorter, some people tend to find they just don’t have the same get up and go as they do in the summer. Modern life does mean that we no-longer follow our natural body clock of sleeping when it’s dark and waking when it is light. Unfortunately, this situation is unavoidable for most of us, but there is help at hand. Today we have a bit of advice on how to keep you bouncy and energetic throughout the winter months.

Keep your protein balanced

You want to support your chemical messengers to keep them in balance. Remember them a bit like the seven dwarfs that make up your personality:

·         GABA is a bit like dopey, very relaxed and can handle stressful situations without getting into a panic

·         Adrenaline is like doc, your motivational speaker to help you get everything done.

·         Dopamine is like bashful, rewarding you by making you feel good about yourself

·         Noradrenaline is sneezy, the fight and flight response giving you the power and strength to blow away anything and anyone in your path.

·         Serotonin is like happy making you smile

·         Melatonin is your sleepy one that when it gets dark makes you tired

·         Acetylcholine is similar to grumpy in intelligence and mental alertness but without the moodiness

Examples of how to support your dwarfs for a healthy energy level

GABA

·         An amino acid called taurine can be added to the diet from eating meat and seafood. Beneficial bacteria including the strain L.Rhamnosis may support the release of GABA keeping you calm and focussed and support B vitamin synthesis for energy 

Serotonin and Melatonin

·         Amino acids 5-HTP (found in Griffonia simplicifolia) and tryptophan (found in bananas, turkey and chicken) act as precursors to these chemicals being produced.

Acetylcholine

·         Choline is the precursor to this chemical and also it beneficial in the diet by aiding fat digestion, food sources would be avocados, meat eggs and fish.

Dopamine

·         Is made from an amino acid call tyrosine which can be found in bananas, this can be an option when you are feeling stressed and burning yourself out

Having a healthy balancing effect on adrenaline and noradrenaline 

Chemical messengers are made from amino acids which are the building blocks of protein.

·         Foods that contain complete proteins (all essential amino acids) are animal produce

·         Vegan diets; you just have to be a bit cleverer about food choices as most vegan foods are not complete proteins, therefore food combining is important. An example would be beans and sweetcorn in a meal. There are a couple of vegan foods that are complete proteins which are your sea greens such as algae and phytoplankton.

Now we have these in check what else can you do to support energy:

·         Liquorice first thing in the morning gives your energy levels a bit of a spike and may support a healthy balance in your energy gland response

·         Vitamin D deficiency has been linked to a low energy level, at a potent dosage of 1000iu per day may support mood and focus, therefore it may be worthwhile having your levels checked.

Treating Cold Sores - Herpes Simplex Virus (HSV-1)

Herpes simplex (HSV-1) is highly contagious during an outbreak and is commonly known as cold sores which are characterised by tingling followed with small blisters that develop around the mouth and on the lips.  There are other versions of the virus; herpes simplex (HSV-2) which is an infection of the genitals, herpes zoster, commonly known as shingles, hand or finger (called a herpetic whitlow).  An outbreak often comes on during times of stress when the immune system is weakened. Inbetween outbreaks the virus can remain dormant in the spinal ganglion root.

Symptoms

·         Small, painful blisters filled with fluid around the lips or edge of the mouth

·         Tingling or burning around the mouth or nose, often a few days before blisters appear

·         Fever

·         Sore throat

·         Swollen lymph nodes in neck

Pathophysiology

·         Initial infection is through direct skin to skin contact of mucous membranes such as kissing during the time the virus is active.

·         When the immune system is supressed the virus becomes active travelling from the dorsal root ganglion down to the epithelial lining causing blistering of the skin.

·         The virus remains active on average for 7-10 days, during this time the blisters will burst causing a crust layer which should heal with no scaring

·         After shredding and the skin has healed the virus becomes supressed and is nolonger contagious

·         These episodes of attack can vary between people depending on their stress levels and immune system.

Medical Management

Antiviral medication, over the counter medication ie: zovirax, for recurrent infections, immune medication is used.  

Clinical Considerations

·         Compromised immune system as the viral attacks flare when the immune system is supressed

·         High stress levels of the individual has been strongly linked with the viral activation.

 

Nutritional Interventions

·         L- Lysine taken daily may reduce the severity and frequency of the lesions[i].

·         Curcumin inhibits herpes simplex virus immediate-early gene expression.[ii]

·         Garlic  rich levels of the component alicin in garlic has been shown to be virucidial[iii],[iv]

·         Probiotics lactic acid bacteria ie: l.salivarius has antiherpetic activity[v]

·         Resveratrol inhibits herpes simplex virus (HSV) replication by suppressing nuclear factor-kappaB[vi]

Diet/Adjuncts

·         Honey applied topically has been shown to be effective in managing recurrent symptoms[vii] 

·         Arginine ie: nuts, chocolate and coffee may the aggravate the virus

·         Peppermint oil application has shown to have 99% antiviral activity when used for 3hrs in incubation[viii]

·         Ice  wrapped up (to prevent frostbite) and applied to the area for 90 minutes to cold the area

·         Zinc Oxide applied topically reduced severity of symptoms and duration[ix]

·         Low laser treatment over a 6month period may lower the incidence recurrent infections[x]

·         Melissa officinalis (lemon balm) applied topically to inhibit the virus[xi]

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[i] Thein DJ, Hurt WC.(1984) Lysine as a prophylactic agent in the treatment of recurrent herpes simplex labialis.Oral Surg Oral Med Oral Pathol. 58(6):659-66.

[ii] Kutluay SB, Doroghazi J, Roemer ME, Triezenberg SJ Virology. 2008 Apr 10;373(2):239-47. Epub 2008 Jan 14. PMID: 18191976

[iii] J. C. Harris, S. Cottrell, S. Plummer, D. Lloyd (2001) Antimicrobial properties of Allium sativum (garlic) Applied Microbiology and Biotechnology 57:282-286

[iv] Norbert D. Weber1, Douglas O. Andersen1, James A. North1, Byron K. Murray1, Larry D. Lawson2, Bronwyn G. Hughes (1992) In Vitro Virucidal Effects of Allium sativum (Garlic) Extract and Compounds Planta; 58(5): 417-423

[v] T M Liaskovs'kyĭ, S L Rybalko, V S Pidhors'kyĭ, N K Kovalenko, L T Oleshchenko (2007) Effect of probiotic lactic acid bacteria strains on virus infection Mikrobiol Z. 69(2):55-63.

[vi] Faith SA, Sweet TJ, Bailey E, Docherty J Antiviral Res. 2006 Dec;72(3):242-51. Epub 2006 Jul 14

[vii] Noori S Al-Waili (2004)

[viii] A. Schuhmachera, J. Reichlingb, P. Schnitzler (2003)  Virucidal effect of peppermint oil on the enveloped viruses herpes simplex virus type 1 and type 2 in vitro Phytomedicine  10: 504–510

[ix] H R Godfrey, N J Godfrey, J C Godfrey, D Riley (2001) A randomized clinical trial on the treatment of oral herpes with topical zinc oxide/glycine Altern Ther Health Med. 7(3):49-56.

[x] A Schindl, R Neumann Low-intensity laser therapy is an effective treatment for recurrent herpes simplex infection. Results from a randomized double-blind placebo-controlled study. Glia. 2009 Mar;57(4):402-13. PMID: 10469307

[xi] G Mazzanti, L Battinelli, C Pompeo, A M Serrilli, R Rossi, I Sauzullo, F Mengoni, V Vullo (2008) Inhibitory activity of Melissa officinalis L. extract on Herpes simplex virus type 2 replication Nat Prod Res 22(16):1433-40

Breast Cancer Awareness Month

It is breast cancer awareness month and therefore we are going to give some advice on how to aim at balancing hormones and what symptoms you should be aware of.

Breast cancer is more common in woman over the age of 50.  1 in 8 women have breast cancer  in their life.

To know how to examine yourself order a free booklet from www.breastcancercare.org  

Most changes to breast tissue are natural changes that may be linked to hormonal changes at certain times of the month, however, If you experience any tenderness that lasts longer than a month or if you notice any lumps appear of any size you should seek medical advice.

Common causes of breast tenderness

• Poor liver function
• Toxins from the environment
• High sugar diet
• Caffeine
• Poor circulation
• High fat to muscle ratio

Reasons why you should not wear a bra

Wearing a bra all the time really is not kind to you. Some people are uncomfortable about this but it is so important to have a break:

·         Wearing a bra for more than 12hours per day does not allow circulation and detoxification of any toxins that may accumulate in the breast tissue.  Your lymphatic system lies under the right breast which goes to the liver and gall bladder.  The one under the left breast goes to the stomach.

·         Wearing a bra may also disrupt sleep as the restriction is believed to block your sleeping hormone; melatonin production

What to do

·         If you feel self-conscious or it is not appropriate to be bra free during the day, aim to at least sleep without one or go bra free when lounging around at home.

·         Include foods that support lymphatic drainage such as sea plasma

·         Exercise with a supportive bra that is not underwired to allow some circulation

Cleaning up your diet

Plastics and toxins in the environment

Xenoestrogens are harmful toxins that mimic oestrogen in the body. These toxins can be ingested through having foods that are stored in plastic containers, non- organic meats, unfiltered water and medication such as the pill.

What to do

·         Filter your water and follow a predominantly vegan diet

·         If you must be on the pill for contraception ensure lengthy breaks at least every couple of years with regular gynaecological and hormonal level check- ups

·         Juicing your vegetables  -A few compounds that have been classed as anti-cancerous over the last few years are sulforaphane and indole-3-carbinol (I3C). These ingredients are obtained from cruciferous vegetables such as broccoli, Brussels sprouts or cabbages. Boiling can damage some compounds and therefore it is best to juice them instead and aim to have them on a daily basis.

·         Follow a predominately organic vegan diet is beneficial to avoid hormones from animal produce and chemicals from non-organic produce that may cause oestrogen dominance.  

·         Phytoestrogens are friendly ingredients found in plant foods such as red clover sage, soya and broccoli. that have the positive effect on female hormones.

·         Ground linseeds contain sex hormone binding globulins (SHBG) that bind to harmful oestrogen and remove them from the body

Excess weight

Fat cells contain oestrogen and toxins that can cause oestrogen dominance and insulin resistance.  The two in combination cause an imbalance in your hormone response and inflammation.

What to do  

·         Weight-bearing exercise to improve the muscle to fat ratio

·        

Vegetables encourage detoxification of toxins in the body and encourage fat cells to breakdown

Cleanse the liver

You don’t want excess oestrogen circulating the body that should be detoxified by the liver and excreted from the body.  If it is not detoxified it ends up being reabsorbed into the body, recirculating the system causing havoc.

What to do 

·         To aid the liver pathways and digestion dandelion coffee can be used alongside other liver supportive foods artichoke, pomegranate and beetroot.