The colder months can also result in comfort eating, enjoying foods that disrupt hormonal balance, resulting in skin break outs. If your skin is looking dull or feels tighter than a drum, introducing foods that support skin health could be the answer. Nourishing skin from within, these are our skin food suggestions.
Avocado is a good source of fat soluble vitamin E. An antioxidant that protects skin cell membranes from free radical damage. It helps to reduce moisture loss and keeps the skin looking plump. Also try sunflower seeds for vitamin E.
Chickpeas are high in zinc so good for skin healing. It contributes to the maintenance of normal skin and protection of cells from oxidative stress.
Butternut squash is an easy meal addition and full of plant pigment beta-carotene. A fantastic anti inflammatory and high in vitamin A, that regulates oil production in the skin. Also eat carrots and sweet potato for beta-carotene.
Pumpkin seeds contain zinc that supports overall skin health. It also protects your cells from oxidative stress. Prawns also a good zinc source.
Spinach is high in vitamin C for normal function of the skin and it supports collagen formation.
Eggs contain biotin, an important skin supporter.
Green tea contains properties that are important to skin health. It is choc full of antioxidants so aim to drink a cup or two per day.
Brazil nuts contain an important antioxidant called selenium. It protects cells from oxidative stress.
Salmon is a skin superfood containing some of the best nutrients for inflammatory conditions such as eczema, acne and psoriasis. Preformed EPA and DHA omega 3 fatty acids are converted into anti inflammatory compounds that help to reduce redness, swelling and skin discomfort.
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The whole process can begin from your 40’s and many women do not appreciate the physical and psychological impact this hormonal transition has on body and mind. Menopausal Symptoms and severity are individual but there are common shared signals. Tiredness, hot flushes, low libido, night sweats and disturbed sleep, depression, anxiety, vaginal dryness to name a few. There are also long term associated conditions associated with menopause such as loss of bone density and heart disease. The adrenal glands can also try to compensate for the loss in sex hormones during menopause by producing hormones to deal with the imbalance. This can lead to further issues and result in adrenal fatigue. All cheery stuff!
Menopausal terminology can be confusing:
Perimenopause – is the time in which oestrogen and progesterone begin their decline. Periods may be irregular and differ in flow intensity. Symptoms begin yet are gradual. I know this to be the frog in the boiling pot stage as symptoms such as anxiety and weight gain can creep up unnoticed.
Menopause – The time from which you have not had a period for 12 months.
Post menopause – From that 12 months cessation of the menstrual cycle.
You can see how confusing this is! You won’t know if you are officially in menopause until you reach 12 months without a period and thereafter are post-menopausal. Go figure!
Anyhow lets talk about whether CBD oil could help with any of the symptoms.
CBD is a plant compound (cannabinoid) that interacts with our endocannabinoid system, a collection of receptors in the brain, organs, tissue, in fact receptor sites have been discovered throughout the body. Research has found that endocannabinoids regulate many functions within the body such as mood, immunity, nervous system response, sleep, pain and more. It would seem logical that changes in our sex hormones during menopause alter the way the endocannabinoid system functions.
Oestrogen and proper endocannabinoid function are closely linked. Oestrogen regulates fatty acid amide hydrolase (FAAH) levels in the blood, during menopause the decline in oestrogen causes an imbalance. In addition, Anandamide the very first endocannabinoid to be discovered has direct ovarian function as it aids in the maturation and release of the egg. Also, oestrogen activates the endocannabinoid system for regulation of emotional response, something that feels very out of balance during the onset of perimenopause.
So it becomes interesting when we consider the relationship between declining levels of oestrogen, the proper functioning of our endocannabinoid system and how CBD supports its regulatory role.
CBD is not a cure for menopause but it may (in the light of research and physiology) relieve some of the symptoms in supporting endocannabinoid function.
Anxiety and mood. Mood changes are often common in menopause. Both low mood, depression and anxiety can arise through declining levels of oestrogen. CBD has shown positive signs in alleviating mood symptoms. Relevant research in mice has indicated that CBD can improve symptoms of anxiety and depression. https://pubmed.ncbi.nlm.nih.gov/24923339/
Sleep. Disrupted sleep is a common symptom of menopause and endocannabinoids play an important role in the sleep/wake cycle. This does suggest that CBD can support a better nights sleep. Take before bedtime for maximum effect.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7331870/
Pains. Menopause can elicit joint pain, migraine and general aches in the body. Research points to CBD as an effective aid in pain management through its anti-inflammatory action.
Hot Flushes. The endocannabinoid Anandamide helps to regulate body temperature. CBD increases the levels of anandamide in the body by inhibiting the action of FAAH this may help the body to self-regulate body temperature more effectively.
Bone density loss. As mentioned, oestrogen regulates bone cell growth. As it declines during menopause the risk of osteoporosis increases. Research has indicated that CBD can interact with receptors in preventing bone density loss.
https://molpharm.aspetjournals.org/content/73/2/441.long
In conclusion, the relationship between your endocannabinoid system and decreasing levels of oestrogen contribute to some symptoms of menopause. Supporting your endocannabinoid system during this transition could help alleviate or prevent some of those unpleasant symptoms.
As ever, if you are taking a prescription medication check with your consultant or GP before taking CBD.
]]>Lack of awareness and stigma around mental health means that we do not always actively check in with the state of our mind. Often times, common illnesses such as anxiety or depression can seem to suddenly appear, when we could recognise escalating symptoms at a much earlier stage. This is a wonderful act of self care.
In our busy lives we can carry on regardless until, in some cases, the symptoms begin to prevent us from living normal lives.
Below is a useful checklist for stopping and assessing your mental health. You can make time to reflect over the course of a week or make it a daily check, at the end of the day when you stop momentarily before going to bed.
Adopt a curiosity with kindness and compassion to self. It can be the first step toward making necessary changes or seeking support, even if that means sharing your feelings with friends or family.
Breath
Feeling out of breath, short of breath or that you cannot catch up with your breathing can be signs of anxiety. Be mindful of fast, short or shallow breathing in the upper chest area. Sometimes, sighing often can indicate stress levels are escalating. When we are anxious our breathing will be disrupted and checking in with our breath is a good barometer for mental health.
Social Behaviours
Just as strong social connections and relationships are good indicators of wellness, avoiding social situations could indicate something is amiss with your mental health. Being alone is essential self care but keep an eye on whether this is becoming isolation. Particularly if you are cancelling get-togethers and choosing to remain alone most of the time. Keep note of your social interactions and motivation for connecting with others. Is it just an off day or are you choosing to withdraw for longer periods to avoid others?
Sleep
Lack of sleep is hard to ignore. If your sleep patterns have changed pay attention to what they are telling you. Whether you are sleeping too little, too often or waking in the night and struggling to get back to sleep it can be signalling an emotional issue.
Physical symptoms
Back pain, muscle aches, twitching, chest pain, palpitations, upset stomach and hot flushes are just some physical symptoms that can signal an underlying psychological issue. If these symptoms occur without good physical reason they could signal an increasing anxiety and low mood. Don’t ignore physical signs and be mindful of any changes.
Energy
Pay attention to changes in energy level. Notice when you feel continuous lethargy or struggle to relax. Consecutive days of restlessness or the desire to ‘run off’ energy can be telling. Similarly, the desire to rest or nap and not wanting to rise in the morning could be communicating a change in your mental health.
Eating
Eating well is a balance. If you find that your appetite is suppressed and you are losing weight due to an inability to feel hungry your nervous system could be the culprit. Alternatively you could be experiencing cravings for sugary or fatty food and indulging in excessive comfort consumption. Notice what is or isn’t on your plate.
Consumption of alcohol/drugs
Alcohol consumption can creep up without you noticing. Masking emotional issues, enabling sleep when stressed out and dampening down a busy mind. Likewise, prescription and recreational drugs can often be a method of self-medication that signals an underlying issue. Pay attention to your self soothing techniques.
Focus
Fuzzy thinking and not being able to think clearly are common symptoms of mood disorders. If you find that your mind is foggy or racing, running over the same concerns and scenarios it may be time to stop and access the cause.
If you have any concerns with your wellbeing or mental health you can consult your GP or health professional. Speak to a trusted friend or your partner. Seek out a coach or therapist who can give you the tools to help support a healthy mind.
]]>Mihály Csíkszentmihályi first defined the positive psychology concept of “flow” after interviewing artists who would be so immersed in their work they would forget about eating, sleeping or even showering. All other aspects of life dissolve as the task at hand and the person applying themselves become merged as one. Imagine a woodcutter splitting wood. Taking each piece of wood to the block and turning to exactly the right angle before raising the axe and driving with perfect force through the log. Breathing, posture, visual assessment and movement perfectly choreographed. Watching somebody in flow can be a joy to behold. A musician or singer lost in their piece or swimmer gliding through the water with both speed and strength.
Csíkszentmihályi once described flow as ‘being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved and you’re using your skill to the utmost’.
You cannot be in flow when anxious or depressed, yet encouraging absorption through activity can be the answer to eroding intrusive thoughts, negative focus and preoccupation with self. A flow state is a moment to moment experience that negates worrying about the future or negatively reflecting on the past.
The key is to engage in a activity you are good at. Your skill is matched to the task at hand. This enables the merging between moment and movement with a clear goal and process. The person feels capable and in control without the self-consciousness attached to learning something new. Whilst flow is very much a personal prescription here are some ideas to get into the zone.
Inside our plant family cannabis extract.
CBD (Cannabidiol)
Lets start with the best known cannabinoid of this time. On discovery of the human endocannabinoid system it was found that CB1 and CB2 receptors in this system bind with Phyto cannabinoids such as CBD. The resulting effect contributes to homeostasis, the balancing of our systems responsible for sleep, stress, pain and inflammatory response.
CBDA (Cannabidiolic Acid)
Found in the raw plant, CBDA becomes CBD when heated (decarboxylated). Both compounds are non-psychoactive. Recent research shows that CBDA has significant benefits owing to its interaction with COX2 enzymes and that it works similarly to non-steroidal anti-inflammatory drugs, without damage to the stomach, liver or kidneys. CBDA is thought to be anti-inflammatory, anti-nausea, antioxidant, anti-proliferative, anti-bacterial/anti-microbial and pain relieving.
CBG (Cannabigerol)
First isolated by Israeli scientists in the 1960’s alongside THC, CBG was first thought to have no therapeutic benefit. However, CBG binds to CB2 receptors and initial research indicates it has significant anti-inflammatory properties, in particular with the gut. Promising studies have been conducted on inflammatory bowel disease and colitis. Overall it is considered to have significant benefit in chronic inflammatory conditions.
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Even during my post-natal period when a nap is necessary self-care, as soon as the tiny head hit the mattress I would work. Despite terrifying levels of broken sleep I carried on, cleaning the bath tub or hoovering in what felt like lead lined shoes.
I wonder if I was waiting for permission? If it was a slip I had to write the wait would be long. We have all heard the saying to put our oxygen mask on first or you cannot pour from an empty cup. If your concern is the welfare of others, taking a break benefits everybody. What compels us to keep doing despite the obvious need for rest. We have developed this strange notion that progress relies entirely on unceasing action. We are compelled to fill every spare space on the blank page of our day. Being busy validates us, confers a usefulness and worth. I think we feel empowered in perpetual motion, an illusion of control whilst keeping our many plates spinning.
The benefits of non-doing
Honouring the time for rest and reflection in life needs strong boundaries. Make others aware of the time you intend to jump off the treadmill. Carve out a space that is dedicated to relaxation without interruption, even if it is simply closing a door. Try to reduce the distraction of electronic devices during this period. Before you realise you are responding on social media or replying to an email.
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Having a mild bitter effect, Melissa can also heal and strengthen the digestive system which reinforces the interconnectedness of the nervous system and the gut.
As a popular spreading garden plant, Melissa officinalis can be used when fresh. The important essential oil lives in the glands along the leaf surface and can be lost through drying the plant. Lemon balm is a useful home grown herb for a medicinal garden as a fast growing, low growing plant.
The scent of lemon balm can be infused as an oil by freezing the whole leaf stems in your home freezer to use as a ‘fresh’ infusion through the winter.
Melissa is ideal for the relief of stress and low mood. It has also shown activity against the herpes family of viruses, and so can be applied to the management of cold sores and shingles.
Safe in pregnancy and for children, it is an ideal ingredient in digestive, nervous and restless complaints, and is usually well tolerated due to its lovely smell
Melissa Infused Oil Recipe
Measure out three times the amount of oil you wish to end up with (you will lose some in the straining off process).
Place some leaves of fresh lemon balm into the oil and warm the oil slowly for up to 12 hours, taking care to keep it covered.
Remove the lid carefully and pass the oil and leaves through a sieve lined with butter muslin. Collect the warm infused oil in another clean dry vessel, trying to avoid any dark droplets of oil at the bottom of your pan (these will be water from the fresh plant, and will spoil the oil).
Repeat the process using your collected first infusion, and keep going until you are happy that you have a good scent of Melissa now in your oil.
Use the oil as part of any cosmetic product, or simply as an oil directly on the skin. It can be applied directly to cold sores for example
Products that contain Melissa
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Despite current restrictions around lock down easing, many people are still quarantined in their homes with little social contact. This may be a testing time on many levels but there are many ways we can alleviate the pressure on our mental health. Here are our top suggestions:
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There you have a solid place for your feet
Think about it carefully
Don’t go off somewhere else
Kabir 15th Century Indian mystic poet and saint
What is Kabir describing? A really useful technique (obviously practiced in the 15th century) for calming down. Grounding is a number one practice for getting out of your head and into your body.
The premise is simple.
When we are anxious there is a dominance of activity in the brain. In fact, the fight or flight response and all those stress chemicals released actually stimulate the area of the brain responsible for thought generation. Guess what, those thoughts are not going to be particularly positive.
Grounding takes you out of your head and brings your awareness into the body. It is a transference of attention that lessens the din of worry.
Imagine the accumulation of catastrophising thoughts lifting you off the ground and carrying you high into the sky. Grounding tethers weights to your limbs and plants you firmly on terra firma. It takes you into your body and its senses to provide an alternative perspective. Grounding also provides the space for clarity and better decision making in the present moment.
Grounding as science
Grounding (or earthing), is a therapeutic practice that involves doing activities that electrically reconnect you to the earth. This practice relies on earthing science and grounding physics to explain how electrical charges from the earth can have positive effects on your body.
The science bit seems supportive of this….
Emerging evidence shows that contact with the Earth—whether being outside barefoot or indoors connected to grounded conductive systems—may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress, ANS dysfunction, inflammation, pain, poor sleep, disturbed HRV, hypercoagulable blood, and many common health disorders, including cardiovascular disease. The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/
The simplest way to ground yourself would be to make direct contact with the earth. Take off your shoes and step outside onto the grass, dirt or sand. You could also sit on the earth or lay down. The principle is to make contact with the ground and benefit from forming a circuit between yourself and the frequency of the earth.
In another sense grounding is simply rooting yourself to the present moment. A mind, body technique that uses visualisation as a thread to connect you to something stronger and more stable than you feel in the present moment. It can also engage sight, sound, touch, smell, taste in placing you in a present state of mind.
The tree
A simple grounding and anchoring exercise you can do with or without a tree present!.
During really stressful days take time to remove your shoes (weather permitting) and stand outside on the lawn. Otherwise it can be carried out sitting on a bus, at your desk, at a party with your shoes on to bring you into your body and out of your busy head.
Take a deep breath in and with your out breath imagine roots emerging from the soles of your feet. With the next breath the roots touch the earth and pierce through the top of the soil. With each consecutive breath the roots travel deeper and deeper into the earth. Imagine the worms and bugs, the roots of the trees and layers of soil type. My roots travel further still into the earth to hold me in a peaceful and stable state of mind and body.
The mountain
You do not need mountains around you for this exercise. It is about the solid foundational shape of the mountain, a triangle.
Other ideas for grounding yourself:
We are undoubtedly in strange and unprecedented times and whilst that word is bandied about a lot at the moment it is truly a period of uncertainty. We have no point of reference with a viral crisis on this scale. We have no idea if and when we might catch it, its severity or how long this is going to last. With this level of uncertainty comes fear as we humans are hard wired to find the unknown uncomfortable. When we talk of crisis response we are really talking about fear response, something that remains relatively unchanged in our evolution.
In simple terms our fear response originates from the ancient part of our brain processing. Key parts of your body involved in these processes are the limbic system and sympathetic nervous system The ancient reptilian part of the brain (amygdala) is responsible for triggering the fear response. This response was necessary in times when we needed to run like hell from a predator. It’s still useful today for when we need to respond very quickly to potential threats.
The amygdala will work with lightning speed without any conscious input on your part to engage the sympathetic nervous system.
This process begins with messages sent to the hypothalamus, raising the alarm. The hypothalamus activates the pituitary gland which actives the adrenal gland which secretes the hormones adrenalin, cortisol and noradrenalin. These hormones trigger the flight or fight response.
It is perfectly normal for a healthy stress response to make you:
We know that a physical threat or challenge would cause the amygdala to set off the sympathetic nervous system with symptoms that would come in handy such as sharpened focus and an energy surge. We also know that a perceived or possible threat such as a viral infection will similarly set off this primitive siren call.
In the case of Covid-19 the threat is not imagined but real. We see the news reporting that infection and death numbers are rising. We are confined, isolated and distanced from others. Told of the risks yet with no real certainty of outcomes should we contract the virus.
This naturally sets off our stress response. Remember it’s a natural and normal response to threat designed to keep us alive.
The problem is that the symptoms of our innate stress response are not particularly useful when we are social distancing and isolated at home. It can also result in some strange and uncomfortable symptoms and behaviours.
If you finding it hard to switch off the guard dog of the brain or are experiencing unpleasant symptoms of stress and worry we have some suggestions for lessening those unpleasant symptoms of anxiety.
Addressing your Mindset
Think about your mindset. If you are experiencing largely negative thoughts and feelings it may be time to pay attention. Remain aware of what you are telling yourself and acknowledge any faulty thinking. We may not be able to control the crisis as we would like but we can control how we think about it.
Are you:
The antidote is to be mindful of your thoughts. Document them if you need and set a reminder if awareness is proving difficult. Once you have your pattern of thinking ask yourself these questions:
If your thoughts do not stand up to scrutiny reframe them to reflect an expansive worldview. Challenge yourself by asking how helpful is this thought? How realistic? What are the alternative solutions or explanations.
Protect and filter
Filter your consumption of social media, television, films or games. Protect your mind from violent or fear based reports. Let some people go from your timeline and release yourself from anything that does not contribute to your mental wellbeing. If you need to check in with the daily news do this once at the same time every day. This is essential self-care during fragile times. Put yourself at the top of the list and orientate your choices around fulfilling the most important task of feeling well.
Get moving any way you can
Remember those stress hormones getting your body ready to take action? Exercise can be a great way of releasing that pent up tension. Moderate movement every day can help counter feelings of fear and worry with feel good endorphins. Take advantage of your daily exercise slot and use all those amazing free resources at the moment. The physical activity should also help you feel more tired and ready for bed.
Breathing technique
During this time as stress builds we may breathe as if there is a major threat but have no way of diffusing the physiological effect it creates. We can find ourselves short of breath as the body tries to get as much oxygen in the system to tackle the threat at hand. Our chest can feel tight and much of our breathing operates from the upper chest in shallow movements.
The 4-7-8 breath is an ancient breathing technique that restores and recalibrates the central nervous system. A short inhale followed by a twice as long exhale has a positive and immediate effect on the parasympathetic nervous system. This breath improves your stress response over time with daily practice.
Inhale through the nose for the count of 4.
Hold your breath for the count of 7
Exhale a noisy open mouth breath for the count of 8
Repeat in a cycle of 3
Do this breathing practise daily. It saturates your bloodstream with oxygen and expels carbon dioxide from your lungs. The act of counting also focuses the mind and relaxes the body.
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Our immune system is a complex and amazing creation. It is our first line of defence when exposed to pathogens beginning a sophisticated communication system that protects our body. It is constantly adapting to our internal landscape ready to work against infectious agents that are trying to gain control. Keeping your immune system healthy is key in preventing infection and disease. Getting enough sleep, nutritious food and getting the body moving every day are the top three ways to ensure your immunity is functioning at its best.
The three parts of the immune system:
The first part is the protective physical barrier, most obviously your skin. It forms an effective barrier that most pathogens cannot penetrate. The surface of the skin also protects through its acidity and bacteria that fiercely protect their home from unwelcome visitors.
Our innate immunity is the system that we are born with. Our tissues contain many white blood cells that patrol our system looking for damaged tissue and unwelcome invaders. One of these main types of cell is called macrophage. They are larger, star player cells that engulf pathogens whilst sending messages to nerve and other immune cells.
We also have adaptive or learned immunity. Simply put, once infected by a pathogen the immune system understands how to tackle it again. This is antibody controlled with the adaptive system making and releasing proteins into circulation that recognise a returning virus, sending the message and instruction to the immune system of how to deal with it.
There are many reasons why our immune system may not be functioning as it should. Underlying health conditions can compromise the functioning of the whole system. The ageing process itself effects its efficiency. Interestingly, your Thymus gland where your white blood cells fight infection starts to atrophy in your 20’s.
Activating our natural powers of healing and self-defence is a great life strategy but it is important to note that no supplement or lifestyle choice will prevent you from contracting Corona Virus. It is vital that you distance yourself from others at this time and carry out appropriate hygiene measures to ensure the best possible chance of protection.
That said, your health is very much in your hands. There is much we can do with food and lifestyle choices that support our natural immunity. The NHS is ordinarily under strain from disease that can be prevented with good diet and lifestyle choices.
Sensible advice - hand washing
We have all received the message loud and clear to wash our hands regularly. The key is to rub hands well covering all parts of the skin and under/around nails. If you are away from home and using a hand sanitiser look for one that contains 65% alcohol or more to kill any virus on the skin.
Eat the rainbow
When it comes to overall dietary choice opting for a Mediterranean diet rich in fruit, vegetable and healthy oils will provide the antioxidants and phytonutrients your body needs to fight infection. Think colour in your diet. See our article on eating the rainbow here. Eating a diverse array of fresh fruit and vegetables (skin on if you can) will contribute to a healthy gut biome and the fibre needed in the digestive tract to fight infection.
Vitamin C
Our immune cells need vitamin C when working hard to fight infection. If you find you have symptoms of cold or flu dosing with vitamin C would be a good idea. Oranges are an obvious choice but increasing consumption of red peppers, spinach, kiwi fruit, cauliflower, brussel’s sprouts and grapefruit will ensure your immune cells have the vitamin C they need.
Zinc
We can only get our zinc intake from food. It is very important to the immune system with its infection fighting properties. It’s always a good idea to increase zinc consumption during winter months and sources include red meat, seeds, legumes, shellfish and dark chocolate.
Garlic
Allicin a compound released in garlic when crushed is antibacterial, anti-inflammatory and anti-microbial. Think of garlic as natures antibiotic that bacteria and microbes do not develop resistance to. Crush and set aside for 15 minutes at room temperature before using for maximum immune support. Eating the garlic raw will give you the immune boost needed.
Water
Drink 2 litres of water a day. A hydrated body is functioning at its best as many metabolic functions rely it. Dehydration also changes the mucus layer in both the digestive and respiratory tract and inhibits the effectiveness of germ busting antibodies.
Watch alcohol intake.
Its hard at this time not to relax with a glass or two. Suppressing the nervous system can feel like welcome relief when we are all worrying about health, finances and safety of those we love. The issue is that alcohol suppresses immunity at a time when we will be relying on our body’s defence system the most. We would recommend having alcohol free days and setting limits on the amount you drink.
Stress relief
Anxiety and stress suppress the nervous system as the adrenal glands secrete higher levels of cortisol. Acute stress with high adrenaline levels decrease T helper cells and increase T suppressor cell activity leading to the degeneration of lymphoid tissue. It is really important to manage stress even when outside circumstances prove difficult. It forms an important part of preventative health care and effects the bodies ability to fight infection.
We all have times when stress is higher than we would like and sometimes worry can feel an inevitable part of life.
Stress management is really just taking good care of ourselves. Prioritising rest and engaging in activities that engage the parasympathetic nervous system. Some ideas: Crafting, reading, writing, drawing, walking in nature, meditation, mindful practice such as Tai Chi, yoga, gardening, deep breathing exercises, anything you can get absorbed in and enjoy.
Elderberry
Black Elderberry has long been used to treat infections is being researched for its effects on immune health. In studies Elderberry extract has proved to be anti-bacterial and anti-viral as well as enhance immune response.
Gut Health (Probiotic and Prebiotic)
Did you know that 70% of the immune system resides in the gut as lymphoid tissue? This tissue houses your immune cells that act as the destroyer of microbes. It also secretes essential antibodies to help fight off infection. The large intestine hosts around 100 trillion microbes whose job includes protecting us against pathogens. To maintain a healthy gut, eat a variety of fruit, vegetables, good quality protein, whole grains and healthy fats. You can supplement with a good probiotic such as our belly balance. indulge in some raw cacao drinks as it works as a great prebiotic.
Vitamin D
Combined results of 16 studies involving 7,400 people showed that supplementing with vitamin D reduced their chance of respiratory infection by a third. A paper in the peer reviewed journal of Nature Immunology found that vitamin D is involved in the activation of the T Cells of the immune system. T cells are white blood cells that are key to the immune system and adaptive immunity. This adaptive system tailors the bodies immune response when exposed to pathogens. Whilst further study is needed, a daily dose of vitamin D is clearly important to our overall health. You can take a supplement, expose skin to sunlight (take care not to burn the skin) and eat foods such as eggs, oily fish and fortified cereals. Good vegan sources of vitamin D are broccoli, cabbage, fortified plant milks, sesame seeds or tahini, raisins, dried apricots and figs.
Sleep
Getting enough sleep is the foundation to a strong immune system. While we sleep Melatonin stimulates new immune cells. Get to bed a bit earlier and avoid sleep disruptors such as wine right up to bedtime.
Get moving
Daily exercise is a supporter of immune health. Stimulating your lymphatic system through movement helps the immune system police your entire system, fighting any germs attempting to infiltrate body tissue. Building muscle is also important to immunity (particularly as we age).
It is also worth considering strength training in the long term. Muscle produces chemicals that support thymus gland functioning, where immune cells are made. This is particularly important as we age.
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Adaptogens are real plant based heroes. They can help improve your stamina, boost immunity, help alleviate symptoms of anxiety and resistance to physical stress. They are plants that regulate our physiological state when we are confronted with physical, emotional and environmental stressors, creating a state of balance within the body. Adaptogens help the body adapt to stress, support normal metabolic function, modulate the immune system and regulate endocrine hormones.
Balance in your body.
There are structures within your brain that constantly monitor everything in your body. For example, your temperature, how much carbon dioxide you have in your lungs and your sugar levels. This system monitors and then adjusts in order to maintain a balanced system. The hypothalamus controls this balancing act. This area of the brain looks after those functions that do not happen automatically. It links brain and body via the neuroendocrine system. This partners brain monitoring (neuro) with your endocrine system, which is the hormone producing part of your body. Your brain speaks to the endocrine system who then send out its messengers (hormones) into the system. This communication system controls your sleep, waking time, heart rate, blood pressure, memory, mood, appetite, temperature and even libido.
Upsetting the balance
When we talk about ‘stressors’ these includes mental and emotional stress, physical illness, the ageing process and even exercise. Think about the many things that can literally throw you off balance. An illness, fluctuating female hormones and prolonged stress. We are living in times of perpetual stress and anxiety which means, for some, rarely returning to the rest and digest state of relaxation. In these challenging times a perpetual cocktail of stress hormones including cortisol and adrenalin are flooding our systems, contributing to both mental and physical disease.
Addressing the balance.
Many of the plants we define as adaptogens grow in inhospitable places. In order to survive in extreme conditions, they developed clever adaptations and strategies that helped them to survive and thrive.
The active compounds found in these plants called phytochemicals can affect the human body. This is because the plant equivalent of a compound can stimulate the processes of the body in the same way as the human compound equivalent. For example, phytoestrogens found in the pea plant family such as soy are sufficiently similar to our own sex hormone oestrogen to stimulate our oestrogen production. Some adaptogens increase stamina by improving energy metabolism and others such as ginseng have been found to act on the hypothalamus to help the body recover more quickly from the effects of stress.
Adaptogens can help us regain our health and achieve equilibrium. Think of them as self-care support. Working alongside your own stress management strategies to reduce the harmful effects of anxiety. Helping you balance hormones, reduce inflammation, improve immunity, increase mental clarity and reduce fatigue.
Moringa
A 2010 study in the Research Journal of Pharmacology and Pharmacodynamics confirmed that the leaves of the moringa tree are a powerful, natural adaptogen. Moringa increases the bodies resistance to stress whatever the source. Studies have also shown it to balance blood sugar levels so an all-round superfood for balance in these anxiety inducing times.
Turmeric
The ginger like spice has been used for centuries for medicinal and ceremonial purposes. Turmeric helps the body maintain balanced blood glucose and cholesterol. It is an adaptogenic herb that supports the body’s antioxidant function while helping to regulate corticosterone.
Organic Turmeric with Black Pepper
Maca
Evolved to survive the high altitude of the Andes, Maca is a good example of a plant that has adapted to survive. Maca is a nutrient dense superboost that balances hormones and regulates the endocrine system. It regulates hormones without being hormonal, therefore, Maca is good for perimenopause and menopausal symptoms.
Organic Vegan Maca Capsules 2500mg One per Day
Ginseng
The most famous adaptogen, Ginseng regulates the hypothalamic – pituitary – adrenal (HPA) axis of endocrine glands to support adrenal function and reserves by regulating the release of stress hormones by the adrenal glands. This means that stress hormones are released in smaller amounts, reducing the negative effects on the body. This is helpful during prolonged periods of stress and anxiety. This has been shown to reduce the time spent in fight or flight mode.
Ginseng has also shown to balance the immune system, lower cholesterol and reduce blood sugar levels. As a stimulant adaptogen Ginseng increases blood flow and improves circulation.
Ashwaganda
The superhero of adaptogenic herbs and the most prolifically studied. In the largest human trial using ashwagandha, the herb was shown to reduce cortisol levels up to 26%. Chronically elevated cortisol increases inflammatory and degenerative processes in the body. Additionally, the participants had a lowered fasting blood sugar level and improved lipid profile patterns. Ashwagandha has also been shown to support the regeneration and reconstruction of nerve cells and synapses. This suggests that ashwagandha could help reverse states of brain and nervous system degeneration.
Ashwagandha is in our Golden Goddess Superfood Powder
CBD
The endocannabinoid system in our bodies is responsible for regulating many physiological processes such as appetite, pain sensation, mood, sleep, memory. There are three types of cannabinoid that interact with receptor sites of the endocannabinoid system. Our own naturally produced endocannabinoids, synthetic cannabinoids produced in a lab and finally plant cannabinoids such as the phytocannabinoid CBD. Regardless of type, cannabinoids act as neuromodulators and help regulate every physiological system such as our nervous system, digestive system, reproductive system, immune system, endocrine and muscular system. Cannabinoids are an essential component involved in keeping the body in balance, creating homeostatic balance.
]]>Becoming a new mum is a time of both joy and pain. Literal discomfort coupled with hormonal fluctuations and extreme fatigue can leave you feeling less yummy mummy and more honey monster. There is no doubt that motherhood can bring its highs and lows and it is not uncommon to suffer low mood, stress/anxiety and a sense of diminished self confidence. At a time when you are focussed so intently on this new life it is also a time when your own self care needs are high. Unfortunately, mothers at large are not always the best at putting themselves on the list.
Here are
7 pointers in improving your self care and keeping your sanity intact.
Self-criticism
Sleep deprived, hormone addled, wobbly and possibly sore. Yes, that ramps up all those critical voices in your head. Notice when you are beating yourself up and stop. Go make a cuppa, grab some biscuits and snuggle up with baby on the sofa. You have just achieved an amazing and exhausting feat. Guess what? that needs recovery and support not self flagellation. Stay aware of when you are being critical and replace it with the one of many skilful and positive things about you.
Change your language
You have just had a baby which means learning a new language. No long hours of study necessary. Just follow these simple rules. Take out ‘I should’ and ‘I have to’. Replace with ‘I could’ and ‘I might’.
Don’t compare
We can develop an insatiable urge to compare when we have babies. Developmental milestones, baby feeding choice, post baby weight. The thing about comparison is that with our negative thinking bias you will always get the shitty end of the stick.
Let go of perfectionism
Trust me I’ve had 3 babies and letting things go gets easier the more children you bear. This is more out of necessity than design. The baby space can be filled with perfect pictures of post-natal bliss but on the whole it can feel like utter chaos. Embrace the madness even a little and you will actually protect your sanity. Peanut butter sandwiches or take out for dinner are fine.
Put yourself somewhere on the list
Notice that I didn’t say at the top of the list. This is because all those post-natal hormones will be directing your focus to baby survival and family wellbeing. Fighting this primordial nurture instinct is futile and unnecessary, instead simply aim for one act of kindness a day for yourself.
Connect with others
I was never one for a mother and baby group but often felt the isolation of motherhood. This was compounded by a high degree of uncertainty and emotional volatility. Talking and sharing is great medicine and helps build self-confidence. You may not be a fan of small community hall gatherings but that doesn’t have to mean being alone. Take a look at what is available in your area, there are many options available to new mums. Join online groups or arrange face to face meet ups with people that raise you up. Even if you feel tired making the effort to connect will reap benefits for your overall wellbeing. Simply seeing that you are not the only one struggling can sometimes be a sanity saver.
Nature is a great nurturer
Never have I felt the healing benefit of nature more than when sleep deprived, hormone addled and a shade of post-natal blue. We have all heard about the benefits of walking out in nature, feeding the mind, body and soul. It’s also an activity that is baby friendly whether awake, tired or hungry. Your baby gets out into the fresh air, can be fed on the go and can nap in either pushchair or baby sling. I used to love a walk in the late afternoon when my mood and energy levels slumped. Returning from an hour’s walk would help me soldier on through the early evening when I would feel very low and exhausted.
]]>Also important to our health are the 1200 or so phytonutrients in fruits, grains, beans and vegetables. Phytonutrients are the bioactive compound in plants that give them their colour and flavour. Phytonutrients support health in a different way to vitamins and minerals but play a vital role in protecting the body and preventing disease. Incorporating a rainbow of fresh fruit and vegetables into your diet is one of the most health affirming things you can do.
Rainbow guide phytonutrient and foods.
Red
Lycopene – Protects against heart disease, cancer (especially prostate) and vision loss.
Anthocyanins – Can help reduce the risk of heart disease, cancer and neurodegenerative disease.
Shopping list:
Orange/Yellow
Carotenes and Xanthophyll - Source of vitamin A. Has anti-cancer and heart protective properties. Protects mucous membranes. Protects the eyes and brain. Strengthens the Immune system.
Shopping list:
Green
Lutein – Protects eyes and boosts immunity. Supports healthy tissues. Skin and blood.
Chlorophyll – Detoxifying to the body. Helps build red blood cells and collagen. Boosts energy.
Indoles – Has anti-cancer properties and supports hormone balance.
Shopping list:
Blue/Purple
Anthocyanins – Free radical fighter that supports healthy ageing. Anti-cancer properties.
Resveratrol - Anti cancer properties. Helps balance hormones.
Shopping list:
White
Allyl Sulphides – Boosts immunity. Has anti-cancer and anti-inflammatory properties.
Anthoxanthins – Helps lower cholesterol and blood pressure. Helps reduce the risk of certain cancers and heart disease.
Shopping list:
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Because spirulina has such a high tolerance of salt and thrives in bodies of water which are strongly alkaline, it is usually found growing in monoculture as most microorganisms cannot survive in the hostile environment that spirulina prefers. This means that organically farmed spirulina doesn’t require the use of any chemical pesticides to sterilise it, as the conditions for growth are naturally inhospitable to contaminating organisms.
Our spirulina is grown on a peninsula in the South China Sea. This location is ideal for spirulina cultivation as it offers consistently warm temperatures and long hours of sunshine, which are essential for productive growth rates. The farm is surrounded by pristine natural forests and is completely isolated from urban areas and sources of agricultural pollution. Our spirulina is routinely tested for the presence of mercury, lead and other contaminants to ensure that the finished product is completely pure and poses no risk of heavy metal poisoning.
In addition, samples from the growing ponds are tested daily to give a pH value and optical density reading, which measures the concentration of spirulina in the water and tells us when it is ready to be harvested. It takes approximately 2 months of continuous growth until the spirulina can be harvested for the first time, but after that it grows so quickly that repeat harvesting can take place every week.
The spirulina is removed from the water by passing it through a fine mesh-screen that captures the small coiled filaments. The gathered spirulina is then sieved, transferred to a washing pond, and then cleaned by hand over a mesh-screen to ensure that only pure spirulina is processed. This wet spirulina is placed in a drying chamber which quickly removes all moisture through evaporation whilst preserving the nutrient content, leaving a fine green powder which can be compressed into spirulina tablets.
Health Benefits
Unlike terrestrial plants, spirulina has no hard cellulose cell wall so is easily digested. It has a high protein content, approximately 65%, and contains all 9 of the essential amino acids (those the human body cannot produce so must acquire through diet). Amino acids are the building blocks for proteins which are vital for the production of muscle and all enzymes.
Spirulina is also high in calcium, magnesium and iron. Calcium plays a part in many functions of the body, including contributing to normal muscle function, transmission of information via nervous system, and maintenance of healthy bones and teeth. Magnesium contributes to maintenance of normal bones and teeth, normal muscle function, metabolism, and reducing tiredness and fatigue. Iron contributes to normal transport of oxygen around the body; it also contributes to normal cognitive function, normal function of the immune system and the reduction of tiredness and fatigue.
Organically farmed spirulina is the most environmentally friendly source of protein available – it is nutritionally complete, can be cultivated on areas of land unsuitable for other forms of agriculture, and unlike farming of animals which is one of the biggest greenhouse gas emitters releasing 34kg of CO2 per kilogramme of meat protein, spirulina actually removes carbon dioxide from the atmosphere while it is growing.
Because it reproduces so quickly and produces its own energy from sunlight, spirulina farming is also very energy efficient – none of the biomass energy is wasted or lost during the production process, and almost all of the nutrients can be preserved so that the final product contains freshly synthesized and easily digestible protein and vitamins from the first stage of the nutrient cycle.
]]>Maca is an amazing plant from Peru related to the humble radish yet has been prized for centuries for its health giving properties. In fact, it has been coined the gold of the Inca’s.
There are a few ways you can take Maca. We have our Maca capsules but also use it in the blends of Natural energy, Mum on the run, Golden goddess and Gym Bunny. Why are we so eager to combine Maca in our products? It is rich in many important vitamins and minerals including B, C and E. This makes Maca an excellent antioxidant food. In study it has been proven to protect the body from oxidative stress and scavenge free radicals (5) It supports the skin and helps rid the body free radicals caused by environmental factors, ageing and lifestyle choices.
The B vitamins in Maca are particularly useful for supporting your body during times of stress. When we feel stressed and anxious our adrenals are working overtime. B vitamins, particularly B3 are important in adrenal gland functioning and if you are stressed out will need the B’s by the bucket load.
Maca can also help boost your energy levels. It improves stamina during physical activity. One study published in the Science Journal of Ethnopharmacology showed improved 40km cycling time trial results in trained male cyclists after Maca supplementation (1).
Research also suggests that Maca can help with libido and sexual stamina in both men and women (2). This can help with loss of libido through life stage (such as menopause) or due to prescription medication such as antidepressants that notoriously impact sexual appetite.
Maca contains key minerals such as calcium, zinc, iron, potassium and magnesium. The Iron content is also useful if you need supplementation in your dietary needs. Calcium, magnesium and potassium are all involved in bone health, nerve and muscle function as well as regulating blood pressure.
We use Maca powder in all our female superfood blends for a reason. Studies show that Maca is a great hormone balancer (3). It may help ease symptoms of PMS and be a valid natural alternative to HRT for menopause (4). In study many uncomfortable symptoms of Menopause were reduced (5), such as night sweats, irritability, low mood, interrupted sleep patterns, decreased libido, tiredness and headaches. Research has shown that Maca also has the ability to help with fertility. One study showed notable increased semen production at the 1500mg Maca daily dosage (6).
Maca also contains essential amino acids that can only be derived from food. They are essential in building repairing bones and tissue.
(1) https://www.sciencedirect.com/science/article/pii/S0378874109005728
(2) https://www.ncbi.nlm.nih.gov/pubmed/18801111
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614647/
(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614576/
(5) https://www.sciencedirect.com/science/article/pii/S0308814602001334
(6) http://www.asiaandro.com/archive/1008-682x/3/301.htm?wsixufbzrsrgdnrp?dxuoarpvhvqgklwz
]]>Last week I attended an event whereby a lady asked me why we didn’t grow our own hemp crops for Green Goddess CBD extract. I explained to her that no UK seller was permitted to grow hemp and extract the CBD. The process was licensed and nobody in the UK had that piece of paperwork. The lady then told me she had seen hemp crops in Totnes so I must be wrong.
Herein lies even more confusion around the cannabis plant family. There are indeed hemp growers in the UK. British Sugar has been cultivating cannabis for G W Pharmaceuticals since 2016. This is exported for use in ‘medical marijuana’ product. Other UK farmers can grow hemp under license for use in particular products. Hemp is such a versatile crop that it can be used in many industries from health care to building houses to fabrics used for the clothes you put on your back.
The problem is that whilst UK farmers can grow the crop under license and use the hemp stalks and seeds they cannot use the buds of the plant to extract the precious CBD oil. Never has this been represented so starkly than in last night’s episode of Country file. We saw the presenter talking to Charlotte Smith who was part of a hemp growing cooperative who had been extracting CBD from their crop. Despite notifying the Home Office and staying in close contact, the co-operative’s license was revoked and they were forced to destroy the many acres of crop.
Another Countryfile guest, Farmer George Thomas explained to the presenter the huge financial benefit Hemp production would generate for British Farmers. There is no doubt that CBD has made hemp a cash crop yet not for our home grown it seems.
So this is the short of it.
We have to buy our CBD extract from plants grown outside of the UK and are permitted to sell that extract inside the UK. In the meantime, UK farmers can obtain a license to grow hemp in the UK but not process the buds for CBD oil extraction which would give a much needed boost to the agricultural economy and job creation.
Well done to Countryfile for highlighting the issue on a Sunday evening. Here’s hoping we can cultivate our own lovely home grown CBD hemp crops in the near future.
Did you know:
See our CBD collection here
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Winter bugs can be a curse. From the sniffles to the full blown flu, as soon as the easterly winds begin to blow and the weather cools, coughs and colds creep in and threaten to disrupt normal routine.
So what can we do to survive the seasons round up of bugs and viruses?
Immune system health
There is much you can do to keep your immune system in flu fighting shape. It’s important to recognise that your immune system is just that – a system. It does not operate in isolation. This means many lifestyle and dietary factors in conjunction with age and underlying health issues will all effect the balance of its complex functioning in the body.
Address the stress.
This can be easier said than done but it is vitally important to check in with your stress levels during flu season. Stress negatively impacts your immune system. The longer you operate under stress the greater the impact on your immune response.
The release of the stress hormone cortisol into the system initially boosts immunity. Why? because the body needs to be tip top to fight or run like hell in pressured situations. Longer term stress hormone release builds inflammation in the body and supresses T cells that help control your immune response. How often do you feel under the weather when you push yourself too hard or have to deal with a highly stressful situation? This is the impact stress has on your physical health and it clearly doesn’t help with warding off winter bugs.
What to do?
Be aware of your stress levels during winter months. Consciously engaging your parasympathetic system will keep inflammation levels in your body low and improve immune boosting T Cell levels.
You don’t have to adopt the habits of a yogi to improve your immunity. Interjecting deep breathing exercises in your day will help to keep stress hormones in check. Walking in nature is a great stress leveller or a short daily meditation via an app like Headspace is great for relaxation. During the Christmas season be aware of what’s on your plate.
Exercise.
Moderate exercise is great for keeping your immune system in good shape.
Your breathing rate during moderate exercise helps flush bacteria out of your lungs whilst white blood cells and antibodies whizz around your body detecting early signs of illness. Your increased body temperature helps prevent bacteria growth so all told regular moderate exercise should be on the list during the winter months.
Diet
There is good evidence that a deficiency in micronutrients contributes to a decreased functioning of our immune system. What nutrients should you be conscious of?
The winter months might be a time for over indulgence but making sure you are getting adequate vegetables, fruit and whole grain food is vital for staving off the coughs and colds.
Vitamin C is one of the most well-known supporters of our immune function but did you know that sugar limits its absorption rate in the body. Avoiding winter bugs is just one health positive in limiting sugar intake.
Gut Health
Did you know that 70-80% of your immune tissue is located in your digestive tract? An amazing fact and testament to the importance of maintaining a healthy gut flora. Signs it may be out of kilter include bloating, sugar cravings and constant fatigue.
Certain types of gut flora support the function of immune cells so an imbalance can lead to an increased possibility of picking up colds and viruses.
Improve your gut health
By making sure you are eating lots of fresh fruit, vegetables and whole grain foods alongside prebiotics such raw cacao, onions, garlic, artichoke, leeks, asparagus (we know it’s not the season), oats, apples and flaxseeds.
Other life style factors
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What are they?
Prebiotics are what probiotics need to do their job, acting as fuel for the probiotics to feed on. Think of probiotics as the flowers in the garden and prebiotics as the fertiliser, helping them to grow and flourish. Probiotics are live bacteria (the tenants) whilst prebiotics are dietary fibre (the home). The environment inside your gut is called the Microbiome and the prebiotic and probiotic functioning in this environment has far reaching consequences to physical and psychological health.
What does cacao have to do with this?
Cacao has been shown to have prebiotic activity, helping to fuel good bacteria and rebalance digestive health.
It helps bacteria to ferment away and produce health-giving substances such as short-chain fatty acids, which fend off harmful microbes and reinforce the gut barrier against antigens and invaders.
Its prebiotics properties are due to the presence of dietary fibres in Cacao. These fibres pass undigested through our digestive tract to the large intestine where our probiotics use it as fuel to grow their populations and support our health.
Research showed that volunteers who consumed a high-flavanol cocoa for four weeks experienced significant increases in their gut populations of probiotics Bifidobacteria and Lactobacilli.
This doesn’t mean you should reach straight for a chocolate bar. Instead choose a high quality cacao product. Not all cacao products are the same. Choosing a raw cacao increases the nutritional benefit as the processing heat does not exceed the temperature that would diminish the vitamin, mineral and flavonoid content. Cacao in its natural state can have a bitter taste so we blended a Vegan Hot Chocolate with coconut blossom and organic lucuma to sweeten the pill. Because ultimately Cacao is proving to be a functional health food.
Research source:
Tzounis, X., Rodriguez-Mateos, A., Vulevic, J., Gibson, G. R., Kwik-Uribe, C., & Spencer, J. P. (2011). Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. American Journal of Clinical Nutrition, 93(1), 62-72. doi:10.3945/ajcn.110.000075
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Eat Mediterranean
Scientists have discovered that those on a Mediterranean diet were 30% less likely to develop depression.
Why?
Overall a Mediterranean diet can help protect against depression.
Selenium
Studies have linked low mood with low levels of the mineral Selenium. Eating nuts is the best way of increasing your intake. Brazil nuts are the ones to eat and just 3 brazil nuts provide you with the daily recommended amount.
Low GI foods.
Glycaemic Index (GI) is a numerical system that indicates how quickly carbohydrates will make your blood sugar levels rise. Fluctuations in blood sugar levels causes mood swings and roller coaster energy levels. Choose foods that take longer to digest and provide a slow release energy.
Tryptophan
Tryptophan is an essential amino acid which is converted into the neurotransmitter serotonin in our bodies. Low levels are associated with anxiety and depression. Proteins such as lean chicken, tuna, salmon and beans are tryptophan rich and have been proven to boost your mood.
Oily fish
Research shows that Omega 3 the essential fatty acid found in oily fish can improve your mood. Regular consumption of oily fish such as salmon and mackerel have been associated with better mood and improved mental health (self-reported) even taking into account other lifestyle, demographic age and eating patterns.
]]>Mindfulness is an awareness of the present with the ability to remain conscious in all areas of our lives. It is a moment by moment ‘paying attention’ to what is happening in the now without judgement or desire to alter the course of events. It instils a peaceful present in the practitioner that proves a useful ally in the connection between mind and body. With its roots in Buddhism it has become a high profile wellness practise, extending its reach to formal study, corporate programs. schools and media articles on a daily basis.
Where Mindfulness has proven to be most useful is in the areas of stress reduction and pain relief. One of the very first mainstream teachers of mindfulness as a stress and pain reduction solution was Dr Jon Kabat –Zinn, a Professor of Medicine who founded MBSR (mindfulness based stress reduction).
Mindfulness provides a simple but powerful route for getting ourselves unstuck and back in touch with our own wisdom and vitality. It is a way to take charge of the direction and quality of our lives. - Jon Kabat-Zinn PHD
Research results from Kabat-Zinn’s mindfulness based stress reduction program found that patients were able to reduce their pain medication and become more active. They saw a 55% improvement in mood, 30% improvement in handling daily living such as driving, having sex, cooking and sleeping. Practising mindful meditation created changes in brain regions associated with learning, memory, emotion regulation and empathy.
Anxiety
Mindfulness has proven itself an essential tool in the reduction of anxiety and its associated physical symptoms. A person experiencing anxiety will strongly identify with fear and exaggerate threat. Caught inside a pattern of negative thinking and hyper arousal, the fight or flight response can kick in with no real present danger. The resulting physical symptoms are raised heartbeat, high blood pressure, digestive issues, insomnia, damage to the thyroid and adrenals and full blown panic attacks.
In mindfulness based therapy the person remains present with these symptoms. By following the flow of thought and feeling without trying to flee the experience itself, the person acknowledges and recognises their over identification with negative thoughts. Mindfulness shines a light on the situation and allows the person to see that they are only reacting to a perceived threat. By identifying the process they can react in a positive way, controlling the fight or flight response. Observing the patterns and sensations of anxiety contextualises the feelings and brings about a control and calm that helps to harmonise mind and body.
Pain
Living with chronic pain can be debilitating and intolerable. Traditionally the answer is to attempt anaesthetising the pain with pharmaceuticals, which can be short lived and physically damaging over the long term. It may seem counterintuitive to lessen the impact of pain by experiencing its sensations but this is how Mindfulness has proven to be a core treatment in this area. We have come to realise that pain is experienced in two parts. The first is the cause of physical pain itself, whilst the second is our processing and reaction to the pain, which is often long lasting and far more intense.In effect our bodies experience pain as physical sensation and our minds then turn up the volume, amplifying that sensation.
In clinical trials Mindfulness has proven to reduce chronic pain by 57 percent with accomplished practitioners reporting a 90 percent reduction. Using imaging, the studies have shown that mindfulness soothes brain patterns underlying pain, which alters the structure of the brain itself over time. The patient can tolerate pain to a greater degree with some reporting that they barely notice the pain with repeated practise. Hospitals are increasingly prescribing mindfulness through their pain clinics for heart disease, arthritis, cancer sufferers, IBS, fibromyalgia, migraine and back pain sufferers.
]]>The Endocannabinoid System (ECS) is involved in the regulation of many physiological functions in the body. These include mood, fertility, pain, appetite, memory and sleep.
You have to understand a cannabinoid first.
A cannabinoid is a chemical compound that binds to a cannabinoid receptor in the body. They are hydro phobic/lipid soluble so don’t mix well with water.
The cannabinoid receptor is a protein molecule that receives messages from the cell wall of the cannabinoid. There are two main receptors in the body CB1 and CB2.
CB1 receptors are mainly in the nervous system and also organs such as liver, lungs and kidneys.
CB2 receptors are associated with tissues of the immune system.
The process
When a cannabinoid binds to a receptor site it acts as an agonist. This means it stimulates the receptor site to produce a biological tissue response.
Naturally occurring cannabinoids in our body are called endocannabinoids. Cannabinoids such as CBD from the Cannabis Sativa plant are known as Phyto cannabinoids.
And so……
The Endocannabinoid system is the collective name for the cannabinoid receptor sites in our body, receptor proteins and endocannabinoids.
]]>We all associate menopause with hot flushes or dry skin but how many of us know that panic disorder and anxiety are also common symptoms? Stacey B Gramann a researcher in the United States studied 3,500 Women aged 50-79 and panic disorder was found to be the most common symptom for women in menopause. Unfortunately, it is not so widely discussed and so for many ladies is a worrying and unexpected arrival.
All menopausal symptoms are part of a life stage transition, namely a decline in our fertility. Whereas the menstrual cycle has played an important part in regulating our reproductive hormones, once this decline begins, our cycles and hormone balance fluctuate and cause an unpredictable myriad of physiological and psychological symptoms. The two star players are oestrogen and progesterone. Fluctuations in oestrogen cause bloating, sore breasts and heavy bleeding when high and hot flushes, palpitations and insomnia when low. Lack of progesterone can cause irregular periods with hormone production stopping all together after your final period. The psychological effects of these fluctuations can cause mood swings, heightened anxiety, panic attacks, irritability, anger and depression. Symptoms can pop up and disappear with no consistency. Little wonder we can feel like we are going out of our minds.
So what causes menopausal anxiety?
The biology
Just as we can experience pendulous moods during puberty or pregnancy so too can we experience emotional volatility during menopause. Our reproductive hormones really do have a big influence on both our body and behaviour and during perimenopause those hormones are changing at a rapid rate. As our ovaries cease to function and hormone levels rise and fall so we can experience feelings of stress and overwhelm.
The main player in menopausal anxiety is the falling level of progesterone. Known as a natural sedative, progesterone balances the effect of oestrogen and helps promote sleep and general feelings of calm. When you feel naturally calm inside your menstrual cycle it was probably down to progesterone secretion as it prepared the uterus lining at mid cycle. With less progesterone in the body anxiety issues can appear such as tension headaches, palpitations, digestive issues, sleep disruption and in some cases panic disorder.
Fluctuations in oestrogen also cause anxiety at the onset of menopause. Oestrogen dominance is common during perimenopause when ovulation begins its decline and progesterone levels stay low.
This high level of oestrogen coupled with low levels of progesterone creates an imbalance that explains the main biological reason why you may experience anxiety and panic, often for the first time in your life.
Lifestyle medicine
When it comes to biology, implementing some lifestyle medicine can really help with feelings of anxiety throughout the entire stages of change. This might mean sacrificing some of those treats for the greater cause of calm and clarity.
The fear response
In this mix we also have our response to the changes in our mind and body. Physical symptoms can be uncomfortable, scary and confusing (particularly when the brain fog descends). It is completely natural to feel fear about what is happening to you and this can kick start the fight or flight response which in turn pumps a cocktail of stress chemicals into the system such as adrenalin and cortisol. This fear response can start a cycle of worsening symptoms including anxiety disorder, panic and insomnia.
We cannot control what is happening to us but we can control how we react to it. There are some really crucial things you can do to limit worry and anxiety.
Life stage
Much like puberty, menopause is a major life stage. Just as we worried about life and love in our teens so too can menopause cause us concern. Body image, body function, old age, sexual identity and purpose can all crop up during this time causing stress and anxiety.
Whilst accepting this life stage might feel difficult the key is to be kind to yourself. Don’t beat yourself up or set impossible targets for yourself. Remain mindful of your thoughts and begin reframing anything consistently negative that pops up.
Be patient and try not to worry you will come out the other side.
Take a look at our natural products for menopause.
]]>The good news is that by following a few next day rules you can feel more human and stand a better chance of sleeping at bedtime. Your drives will be strong and willpower weakened so it’s important to follow a few golden rules despite feeling tired and potentially cranky.
Don’t lay in
Often when we wake early hours or struggle to sleep entirely we drop off nearing the time to get up. The tempting thing to do is to turn off the alarm clock and continue snoozing. The problem with this is twofold. You won’t get enough quality sleep to feel rested and if you stay in bed your sleep cycle will be further disrupted. Nobody wants the sleep cycle of a vampire! Get up when your alarm sounds (albeit at a slower pace) You will actually feel better during the day for keeping normal rising hours.
Eat breakfast
Eat within an hour of rising even if you usually skip breakfast. This is proven to boost mood and brain function. Think protein for energy levels and despite craving the croissant avoid sugary food and processed carbohydrates they will spike your blood sugar and cause the mother of an energy crash later on. Opt for eggs, avocado, wholemeal toast or porridge with nuts and seeds. Keeping your energy reserves stoked with hearty and nutritious fuel will improve your day.
Step into the light
Get outside as much as you can, open the curtains wide and let the sunlight in. Sunlight slows our production of melatonin the sleep hormone and boosts our wake hormone cortisol. In addition, the light sensitive cells in our eyes help regulate our sleep pattern. By stepping into natural daylight for at least 10 minutes tells our body the day has begun and we will naturally work back down to bedtime. If you do not draw the curtains until midday in theory your body won’t feel ready for bed until 4am!
Drink more water
Even mild dehydration causes a drop in blood volume and the heart has to work harder to deliver oxygen and nutrients to our vital organs. This leaves us feeling lethargic, grumpy and negatively effects our focus. Aim to sip your way through 2 litres of water after a bad night and snack on water rich foods such as cucumber, watermelon, celery, green peppers and tomatoes.
Nap time
If you have opportunity to nap it can improve your staying power after a sleepless night. A few rules are to keep the nap to 10-20 minutes and do not sleep for longer than 30 minutes. Try to close your eyes between 12 and 3pm and it shouldn’t affect your ability to drop off at bed time.
Gentle exercise
In the spirit of being kind to yourself try a little gentle exercise during the day. A walk, cycle, gentle run or yoga can all energise flagging energy levels. Getting oxygen circulating around the body will really help whilst releasing some feel good hormones into the system.
Be careful with the caffeine
It’s tempting to mainline cups of coffee to counter the effects of a sleepless night. The recommended daily dose is 400mg which is one large or two smaller cups. Try and start your day with coffee if its needed and avoid it after noon. Coffee can stay in your bloodstream for up to 12 hours! Green tea is a good alternative with less caffeine and the benefit of L-Theanine which promotes a relaxed focus.
Essential oils
Aromatherapy can really help with boosting energy and mood during tired days. Peppermint oil has proven in study to improve energy, speed, alertness and memory in study. Rosemary oil is also featured in many studies involving mental alertness. Both can be inhaled directly, decanted onto a tissue or a few drops applied to the skin.
]]>This dish is so simple and tasty. Makes a satisfying mid week dinner with a spoon of natural yogurt and sprinkle of paprika on top. Nutritious fresh spinach and tomato with protein rich chick peas you will love the flavour and texture.
The clever bit is pureeing some of the chick peas before adding them for a final 5 minutes simmer. It gives the dish a creamy texture without adding diary to the dish.
Ingredients:
400g of organic chick peas
1/2 bag of baby spinach
6 large tomatoes chopped
1 small onion chopped
1 clove of garlic chopped
1tsp ground cumin
1tsp paprika
1 tsp smoked chipotle flakes or dried chilli
1 tsp oregano
Gut Health
The Soluble fibre in chick peas may support your gut health by increasing the number of healthy bacteria whilst preventing bad bacteria growth in the microbiome..
Energy
Chickpeas are a good source of plant based protein and fibre. A low GI food they support healthy blood sugar control and energy levels.
Weight management
Chickpeas have several properties that may help you control your weight. They are low in calories whilst the fibre and protein help to reduce appetite, helping you feel fuller for longer.
]]>It doesn’t seem fair does it? The physiological transitions we experience as women with their associated psychological symptoms seem never ending. Cycles of hormonal jostling and physical changes that at times are challenging.
Puberty to periods to pregnancy and just as we bid farewell to our child bearing years so we move into the next phase. Perimenopause and Menopause. It’s funny that we never really delve into that topic during biology lessons. Couple that with an almost muted dialogue on the subject and it can come as something of a shock. Dry vagina and anxiety did I hear someone whisper?
Menopause is categorised as the time when periods stop altogether (for at least 12 months). This can happen anytime between the ages of 45-55. Before this time, you may feel the symptoms of menopause begin called perimenopause and this can occur months or even years before your periods stop (and after).
A fall in oestrogen levels cause a number of the uncomfortable symptoms of menopause. In the short term as oestrogen levels decline periods could become less regular and you may experience some common symptoms such as:
Longer term effects of low oestrogen increase the risk of osteoporosis, stroke and heart attack.
The good news is that there are lots of things you can do to alleviate symptoms naturally, most notably through dietary and lifestyle choices.
Dietary choices.
Due to the increased risk of heart disease and stroke try to cut down on saturated fat and reduce your salt intake.
Bone Health
Calcium and vitamin D are essential nutrients during and after menopause to lessen the risks associated with osteoporosis due to a drop in oestrogen. Vitamin D is actually present in so few foods that a supplement is recommended for menopause. Plenty of sunlight will also help to replenish your D vitamin level.
Good sources of calcium include:
Phytoestrogens
Phytoestrogens are natural compounds found in plants similar in structure to the oestrogens in our body. Two significant phytoestrogens you may have heard of are Isoflavones and Lignans.
Good source of Isoflavines:
Good source of Lignans:
Flaxseeds are the richest source of Lignans you can eat. In studies flax has shown to reduce night sweats and hot flushes. Some studies show that 40g of flax per day has similar effects to HRT.
]]>Whilst you can blend Golden Goddess into water or juice to benefit from its nutritious ingredients, making it into tasty calcium and phytoestrogen rich bites really suports our health when feeling our of balance.
Calcium
The long term effects of a drop in oestrogen during menopause can cause osteoporosis therefore a good daily intake of calcium is essential. Our bites contain both figs and sesame seeds that contribute to your calcium dose.
Phytoestrogens
Namely Isoflavines and lignans are similar in structre to our oestrogen and may be able to alleviate some of the symptoms associated with low oestrogen levels during perimenipause/menopause. Pumpkin seeds, sesame seeds and sunflower seeds are a good source of phytoestrogens. Flaxseeds are the richest source of lignans and have been shown to reduce night sweats and hot flashes. Some studies have shown that 40g of flaxseeds per day have similar effects to HRT!
Ingredients:
50g of Golden Goddess Powder
40g Pumpkin seeds
40g of cashew nuts (unsalted)
30g sesame seeds
30g sunflower seeds
100g dried figs
Coconut oil or water to bind.
Quick and simple:
Blitz the cashew nuts in a blender. Add the remainder of ingredients and blend to the consistency you prefer. We like ours on the chunky side. Add water or coconut oil little by little until the tecture of the bites is dough like.
Roll into balls and coat with dessiccated coconut.
I recently sat down to be interviewed by The Telegraph. The journalist explained the article would clear up some of the confusion around CBD. During her research she had found CBD Hummus, beauty product, sweets, chocolate, mints and even gym classes that purported to pump the cannabidiol into the atmosphere whilst you work out. Couple that with a growing number of tinctures and capsules with differing strengths and measurements and its understandable that confusion reigns. CBD has fast become considered a ‘wellness trend’ and this can make it even harder for the consumer to understand the product. The eventual article featured in The Telegraph magazine posed the question was CBD a 'Cure all or dangerous fad'? In truth its neither of those things but it does help to understand some basic criteria and standards when it comes to the product.
The strengths
The first confusing part of choosing a product are the differing strengths. This isn’t helped by the two ways in which CBD is measured in the marketplace using both mg and %. We state the quantity of CBD in our products using mg which makes sense given the extract is weighed in this way. This makes the amount of cannabidiol you are purchasing easy to check.
There should be two measurements to look for.
Capsules will have a mg of CBD per capsule and per container. The per capsule measurement is simple. It tells you how much CBD you will ingest in a single capsule. The larger number tells you how much CBD you are purchasing overall. A simple equation is the mg per capsule x the number of capsules per jar.
Two things to note:
If you take 40mg of CBD per day you could buy the 5mg capsules and take 8 daily. But it makes better sense to purchase the 10mg or 20mg capsules and take 2-4 instead. It is better value and you have less capsules to worry about.
If you are new to CBD or take lower doses of the product the lower mg of CBD per capsule is better. Particularly if you haven’t tried CBD before as a low initial dose is recommended. This way you can gauge how your body reacts to the compound before working up to your ideal dose.
The liquid sublingual spray will tell you the mg of CBD on the bottle. We also state the amount of CBD per spray on the website. Again, the above guideline of dosage applies. If you are new to CBD start on the lowest number of sprays to determine your individual sensitivity and needs. The endocannabinoid system is as unique as your fingerprint. Whilst 'overdosing' isn't an issue in physiological terms the CBD you are buying won't be contributing any more above your ideal dose.
Capsules and liquids Which to choose?
In terms of bioavailability taking the CBD liquid sublingually will give you the largest amount of the compound in your blood stream. This is due to the oil being fat soluble and your body consisting of predominantly water. The sublingual gland under the tongue absorbs the CBD liquid directly into the bloodstream, bypassing the digestive system.
By holding the CBD oil under the tongue for a few minutes you will absorb more than the equivalent amount taken in a capsule. The % difference has not been precisely determined. That said, we find the capsules to be the more popular product due to convenience. We blend the CBD oil with MCT to ensure maximum bioavailability. In addition, nobody has stated that the capsule dosages feel ineffective. The feedback is very good.
The sublingual spray may also work faster. As a rough estimate, 15-20 minutes as opposed to 20-30 minutes with a capsule. It is worth considering that if you are buying the CBD for performance anxiety or panic attacks the oil will work faster at the point it is needed. The capsule may take longer to achieve the desired effect.
Taste is also a factor. Our Tonic liquid spray is CBD oil blended with MCT oil which is very mild and palatable. If you choose the Entourage or Dutch oil sprays they are blended with olive oil and the taste is much stronger. If you know that bitter or strong medicines/supplements are a problem it is better to opt for a capsule.
Ease of use is also a consideration. Putting capsules in your bag for dosage during the day is relatively simple whereas administrating the spray under the tongue is more complex at work or in social situations. There is also an increased risk of leakage although we have moved from a dropper pipette to a spray for its increased reliability.
What to look for in your CBD?
There are a few considerations when purchasing your CBD. Here is a simple checklist of things to note before you buy:
The endocannabinoid system is a fascinating discovery and relatively new in the field of medical research. It all began with the first discovery of cannabinoids in 1964 by Dr Raphael Mechoulam. A professor at Hebrew University in Israel, Mechoulam was the first person to successfully isolate cannabinoids from the cannabis plant.
It was not until 1992 that Dr Mechoulam and his team discovered a naturally occurring cannabinoid produced within our body. They called this cannabinoid Anandamide (meaning bliss in Sanskrit) This important discovery lead Scientists to discover two primary receptor sites that interacted with this endogenous (inside the body) cannabinoid, CB1 and CB2. They named this system in the body from the initial discoveries of the cannabis plant over 30 years prior. They called it the Endocannabinoid system.
The Endocannabinoid system is comprised of receptor sites and our own cannabinoids (endocannabinoids). This system is widespread, found in the brain, organs, glands, connective tissue and immune cells. The endocannabinoid system plays an important regulatory function in many physiological roles including sleep, appetite, pain sensation, stress response, mood and memory.
The CB1 and CB2 receptors help regulate hormone and neuro-hormone activity. They serve to ‘excite’ or ‘inhibit’ depending on what is needed in the system overall. A wonderful protective and regulatory system that can keep your body in perfect balance.
So you can see how important a discovery the endocannabinoid system is to modern medical research. The interaction of cannabinoids at receptor sites help regulate every physiological system. Creating homeostasis in the body (balance) working within the digestive system, nervous system, immune system, endocrine system and muscular system.
In general, there are three types of cannabinoids:
Endocannabinoids – those produced by the body
Phytocannabinoids – produced by plants such as CBD
Synthetic cannabinoids – engineered in a lab
All three types of cannabinoid interact with our receptor sites keeping our bodies in balance.
For more CBD articles see our Guide
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