The following is an extract from ‘Who Cares?’ by Sara Challice and the true story demonstrates that just the smallest of changes can create the biggest of differences, making life much easier to bear.

Christine’s story

Christine wakes early, climbs out of her single bed and heads downstairs. She is in her mid 30s, petite, pretty, with shoulder-length blonde hair and this weekend she is back at her parents’ house in Holland [..]

She hears the click of the kitchen door open behind her, and as she turns, she sees her father pushing her mother in a wheelchair, into the kitchen. Her father is in his mid 70s, tall and wiry with short white hair and a short white beard. He has dark bags under his eyes and the corners of his lips are turned downwards. […] As he wheels his wife to the kitchen table, Christine can see the years of caring have taken their toll on him. He has been caring for her mother for over 20 years, ever since she was diagnosed with multiple sclerosis.

Her mother, in her late 60s, has short brown hair, and sits quietly in her wheelchair and half smiles at Christine.

‘Right, let’s get your medication and breakfast,’ her father states irritably.

Christine stands to watch in silence as her father prepares her mother’s breakfast. Once it is ready, he brings a bowl of porridge to the table, sits down and starts to spoon-feed her mother in silence.

Christine notices how roughly her father feeds her mother. It is very matter-of-fact, another job to be done. He feeds her out of obligation, nothing more.

Once he has finished, he grabs his shoes from the corner of the kitchen, laces them up and finds his jacket hanging in the hallway. Without a word, he opens the kitchen door and leaves the house […]

She turns and comes to sit with her mother, holding her hand.

They smile at one another, but she sees a pained expression on her mother’s face. Life is not good and it hasn’t been for a long time.

Christine sits and chats with her mother, telling her of all her news from back in London, where she now lives and works.

[…]

Around lunchtime, her father reappears after his bike ride.

Whilst her mother rests in another room, Christine decides to have a chat with her father, as she is worried for both of them.

‘How are things, Papa?’ she enquires.

Her father lets out a huge sigh as he sits looking at his hands in his lap with a furrowed brow. ‘You know I love your mother very much, but I feel so drained. I am at the end of my tether. I feel I am purely existing for your mother, and when she is gone, I will be gone.’

These words upset Christine. She will be heading home the following morning, leaving her father caring for her declining mother. She worries things are likely to get worse.

Later that week, Christine is at a networking evening in London where a few speakers get up to tell their stories to help others. The topic of the night is ‘Making the world a better place’.

Christine watches as I tell my story from the stage of caring for Neal and how I made his world a better place. As I finish and step down, Christine comes running towards me.

‘I loved your talk, Sara. I would really like your advice.

‘Could we meet up later this week?’ I smile at Christine and we exchange contact details to meet.

The following Wednesday morning, Christine sits holding her coffee cup and starts to tell me about her father caring for her mother for many years. She describes how her mother is now very disabled and hoisted in and out of bed. Christine relays to me all that her father has said, including that he feels he is purely existing to care for another […] She also tells me about her mother’s head hanging onto her chest but not wanting help to support it. She then shakes her head despairingly, ‘But what can I do, Sara? My parents live in another country and I am working here in London, rarely able to see them.’

I gaze back at Christine, concerned. ‘I can understand how your father feels. He’s been caring for a very long time. It can get the best of us. I know. I’ve been there.’

‘From the sound of it, there are a few things going on here. This scenario is cyclical.

Apparently 80% of communication is non-verbal. As your father feeds your mother abruptly, she will certainly notice that he is helping her because he has to, not because he wants to. He’s feeding and taking care of her purely out of obligation.

The trouble is, your mother will undoubtedly be noticing this, which will make her feel even more of a burden. In turn, your father will sense this, and on top of his frustration at having to care, he may be feeling pangs of guilt, which she may then be picking up too. All these negative emotions will be circling around, not making for a good atmosphere for either of them.’

Christine has pulled a notepad from her handbag, quickly scribbling down my observations. I continue, ‘Your mother clearly feels she is a burden but she still deserves quality of life. She must love your coming to visit, and at the very least, she deserves to be able to see you when you are able to catch up together. I think it’s time to ensure the headrest is added to her wheelchair, so she doesn’t hurt her neck.’

‘Could you ask him [her father] to make an agreement with himself? When he awakes the next morning, can he agree to do everything with love, not just for his wife, but also for himself? Not just in feeding and taking care of her, and not just in every mall chore he does that day, but in everything he does for himself?’

‘Then, when he goes to bed that night, to ask himself, does he feel any better?’

Christine looks up at me smiling and puts down her pen. We finish our cuppas and say our goodbyes.

Although I don’t hear from Christine over the next six weeks, I then see her again at another networking group and we happen to meet in the doorway before we both head in. Christine greets me with a huge smile and gives me a hug, ‘Sara, thank you so much! Everything has changed.’

‘I shared your advice with my father and he took it on board. Then, when I was back visiting them this last weekend, I watched him taking care of Mum. He was completely different. He was very caring and lovingly fed her. Afterwards he actually asked mum if it was okay for him to go for a bike ride. She nodded and said, “Yes, of course”. He then headed off for a few hours.’

‘Not only that, but the atmosphere in the house has lifted.

They have noticed this shift, and are now looking at new ways to improve their lives. For example, previously Dad would physically pick up Mum to transfer her into the car – dangerous for both of them. But now they order a wheelchair taxi to save his back and keep Mum safe!

I suggested to Mum that the headrest be added to the wheelchair at all times, but she wants to keep exercising her neck, so instead, she is hoisted back into bed a few times a day to give her a rest.

And finally, before this change, I was calling them every day, worried sick, but now I know they are alright, I call them just once a week for a catch up. I can now get on with my life, here in London.’

I give Christine another big hug after hearing her wonderful news and we head into the event together.

In her parents making just a few simple changes to their daily routine, not only had it improved the quality of life for them, but for their daughter as well, causing a ripple effect.

Blog post written by Dr Sarah Myhill and Craig Robinson, co-authors of Green Mother and The Infection Game.

We are what we repeatedly do.

Excellence, then, is not an act, but a habit.

Idiomatic translation by Will Durrant in

The Story of Philosophy of the Ancient Greek

 

 

 

I first introduced what I call the Groundhog regimes in our book The Infection Game: Life is an Arms Race. I gave them this name because I constantly refer back to this basic approach which is fundamental to the treatment of all infections, and by inference to the avoidance of the major killers (cancer, heart disease, dementia) which are all driven by chronic infection.

In the film Groundhog Day the protagonist is caught in a time loop where the same day is repeated again and again until there is a shift in his understanding; my Groundhog regimes represent another sort of loop that bears constant repetition. The point here is that these regimes done well will do much to prevent acute illness developing and chronic disease getting a foothold. It is also the case that Groundhog will change through life as we are exposed to new infections and as our defenses decline with age. The key principles are:

• All should do Groundhog Basic all (well, most) of the time
• All should be prepared to upgrade to Groundhog Acute to deal with unexpected and sudden infectious challenges – get your First Aid battle box stocked up now!
• We will all need to move to Groundhog Chronic as we age and acquire an infectious load.

In summary, we use the Groundhogs like this:

 

 

 

 

 

 

 

 

 

Read our books for more detail and the ‘why’ but the key ‘to do’ list is:

Groundhog Basic

• The Paleo-Ketogenic diet (see Paleo-Ketogenic: The Why and the How)

* high fat, high fibre, very low carb

* probiotic foods like kefir and sauerkraut

* herbs, spices and fungi in cooking

* no dairy or grains

* two meals a day with no snacking within a 10-hour window (fast for 14 hours)

– A basic package of nutritional supplements – multi-vitamins, multi-minerals and vitamin D

– Vitamin C to bowel tolerance

– Sleep 8-9 hours between 10:00 pm and 7:00 am

– Exercise at least once a week when you push yourself to your limit

– Heat and light (sunshine is best)

– Use your brain!

Groundhog Acute

At the first sign of any infection, you must immediately put in place Groundhog Acute:

* You will feel much better very quickly.

* Your immune system will not be so activated that it cannot turn off subsequently

* The shorter and less severe the acute infection, the smaller the chance of switching on an inappropriate immune reaction, such as autoimmunity

* The shorter and less severe the acute infection, the smaller the chance the microbe concerned has of making itself a permanent home in your body. Many diseases, from Crohn’s and cancer to polymyalgia and Parkinson’s, have an infectious driver.

At the first sign of the tingling, sore throat, runny nose, malaise, headache, cystitis, skin inflammation, insect bite, or whatever…

• The Paleo-Ketogenic diet
• Consider a fast – this is essential for any acute gut infection
• Drink rehydrating fluids – that is, Sunshine salt 5 g (1 tsp) in 1 litre of water ad lib
• Vitamin C to bowel tolerance
• A good multi-vitamin
• 1 dsp hemp oil
• Take Lugol’s iodine 12%: 2 drops in a small glass of water every hour until symptoms resolve. Swill it round your mouth, gargle, sniff and inhale the vapour
• With respiratory symptoms, put 4 drops of Lugol’s iodine 12% into a salt pipe and inhale for 2 minutes; do this at least four times a day.
• Apply a smear of iodine ointment inside the nostrils
• Apply iodine ointment 10% to any bite, skin break or swelling
• Consume plenty of herbs, spices and fungi
• Rest: listen to your symptoms and abide by them; sleep is even more important with illness
• Heat: keep warm
• Light: sunshine is best
• Use your brain: do not suppress symptoms with drugs

Groundhog Chronic

As we age and/or we acquire stealth infections, we all need Groundhog Chronic. It is an extension of Groundhog Basic. Most people will end up doing something between the two according to their health and history, but as you get older you have to work harder to stay well.

• Groundhog Basic, especially the PK diet, PLUS
• Glutathione 250 mg daily
• Iodine 25 mg weekly
• Vitamin C to 90% of bowel tolerance, little and often throughout the day dissolved in mineral water. Remember this will change with age, diet and circumstance
• Lugol’s iodine 15% 2 drops daily in water
• Make sure your First Aid box is stocked (see The Infection Game)
• Sleep 8-9 hours between 10:00 pm and 7:00 am with a regular power nap in the day
• Exercise within limits. By this I mean you should feel fully recovered next day. If well enough, once a week push those limits, so you get your pulse up to 120 beats per minute and all your muscles ache. It is never too late to start!
• Take supplements for the raw materials for connective tissue such as glucosamine. Bone broth is the best!
• To address energy delivery take the mitochondrial package of supplements daily vis: CoQ10 100 g, niacinamide slow release 1500 mg, acetyl L carnitine 500 mg. D ribose 5-10 grams at night if you have really overdone things
• Check for sources of toxins including electromagnetic pollution
• Review any prescription medication: they are all potential toxins! The need for drugs is likely to be symptomatic of failure to apply Groundhog
• Consider tests of adrenal and thyroid function since these glands fatigue with age and chronic infection

You may consider that doing all the above amounts to over-kill, but when that next ‘flu or coronavirus epidemic arrives, as it surely will, you will be very happy to have been prepared. Stock up your Groundhog Acute First Aid box now. As Lord Baden Powell wrote in Scouting for Boys, ‘Be prepared’; and heed the wisdom of Benjamin Franklin (17 January 1706 – 17 April 1790): ‘By failing to prepare, you are preparing to fail.’

To find out more about Groundhog principles, check out Green Mother and The Infection Game.

Updating ‘The Essential Guide to Avoiding Dementia’

We frequently read in the headlines about research efforts that hold out the possibility of a cure once we have found the elusive ‘cause’ of dementia, but in the 10 years since I wrote The Essential Guide to Avoiding Dementia it has become ever clearer that we are no nearer to finding either the cause or a cure.

It now looks as if there is no one cause and current research seems to point to the accumulation of multiple factors all contributing to the risk until perhaps an individual reaches a ‘tipping point’ and dementia symptoms develop.

So, in this new edition of the book I have looked at the many risk factors that are known and also at the strong empirical evidence for other factors which might play a part.

There has been much new research in the last 10 years but interestingly, none of it appears to refute the conclusions drawn back in 2013 about risk factors highlighted in the first edition of Avoiding Dementia. What is of interest is the new emphasis laid lifestyle factors and the suggestions that have arisen as a result of the social restrictions during the ‘Covid era’.

Dementia does not go away when people socialise less – it gets worse – and I have found myself busier than ever, working in the field of dementia support.

I am fortunate in being able to spend time, so often not available to other health professionals, having in-depth conversation with those whose lives have been affected by the diagnosis. As people talk about their experience of dementia certain factors come up again and again – physical and mental trauma, illness, stress, nutritional habits, lifestyle options, polypharmacy, sleep disturbances and, lately, the lack of social interaction.

Not all of these factors have been heavily researched but as I have listened to case histories and put together information about risk factors, I have noticed a number of what I call ‘connections’. Many others are interested in these connections too, and in the theories and viewpoints about some of the treatments which have empirical evidence behind them, as well as the hard evidence that comes from medical trials. I have written this book for those people and for anyone who is worried about the possibility of developing dementia.

In Part One of this book I review evidence about the known risk factors and some of the research in those areas. Part Two allows you to make a personal assessment of how these risk factors affect you and in Part Three we discuss, in the light of this knowledge, what steps you personally can take to play your part in dodging dementia.

We don’t know if we can avoid developing dementia but some of us would like to have a jolly good try at doing so! This book is a tool to help you in that aim.

Mary Jordan

It’s a time of massive upheaval in the world so it’s not surprising many of us are feeling more anxious, more depressed, more unsure, especially as the usual voices of reason or guidance (mentors, political figures and so on) stumble over each other or slip away, no longer leading us to a conclusion of safety while we are left to regain our own equilibrium.

Mood changes during these chaotic times are completely natural; our hormones are speaking to us and we can answer back. Not with pills – we have seen where that can lead. But what can we do when clouds of nervousness flood our senses and our focus dims, as well as our sense of joy and play, so necessary for a happy life?

Mental-emotional wellbeing starts with taking the time to be informed on how to nourish cells and tissues while maximizing elimination processes to generate balance. It’s not easy when thoughts and feelings are crowding in on each other, our breath stifled.

Yet there are so many choices without reaching for pharmaceuticals. To regain balance, to feel empowered, we need to take control of our bodies, to soften our neurotransmitters and hormones, the chemical messengers that can offer us a natural and harmonious way through. We learn to regulate them naturally, first by probing where we are in space and time, reflecting on what we are feeling, what we are thinking, our present and possibly past story, engaging positively with the people around us. This alone can generate oxytocin, that bonding hormone that isn’t just for babies and mothers but for partners and friends in general. Taking time to pause often alleviates symptoms of distress or depression on its own, especially if we walk in nature, and, if not, naturopathic medicine has a lot to offer.

 

“Let food be thy medicine” is an old naturopathic adage coined long ago by Hippocrates. By staying away from sugar and junk food and turning instead to fermented food (sauerkraut, tempeh, kefir, kimchi, etc.) so that our gut is bursting with good bacteria that communicate with the brain, we can take what truly is a first step to feeling better emotionally. Knowing that eating enough protein can maintain even blood glucose levels or that beets contain a significant amount of nitric oxide (NO) that increases blood flow to the brain or that berries have a lot of antioxidants or the benefit of omega-3s on mood can push us on our way to renewal.

And then there are plants – the earth is filled with so many that can help us whether they are soothing to the point of sedatives, or can fill our adrenals and thyroids with much needed minerals and vitamins. One of my favourites is Ashwagandha for its calming as well as its positive interplay with our adrenals and thyroid. Licorice is another favourite because of its affinity for the adrenals; its nature is to recharge our “batteries”. Chamomile, passionflower, nettles and so many more are within reach and safe, all with their unique healing patterns.

Homoeopathy is becoming more understood thanks to Nobel prize winner Luc Montagnier who says, “Homeopathy is the future of science and medicine”. (His French physicist friends have seen the nanoparticles, the energy from homoeopathy that heals.)

And what about hydrotherapy, especially a cold plunge? This causes a significant release of epinephrine (adrenaline) as well as norepinephrine that can make us feel more alert and ready to take on the day in an eye-opening, wonderful way. You can also learn about forest bathing and earthing.

Good sleep of course is an absolute must. Learning to shut off our brains at the end of a long day can seem almost impossible but a tepid bath with Epsom salts, baking powder and lavender essential oil can work magic, changing our mood, letting us fall into a deep sleep.

And still there is more: breathwork for more stillness and oxygen; massage for the lymph system for detox; and last but very much not least, the expressive arts – writing, art, music, acting, dance – also presented in detail in my new book, Transforming Trauma: A drugless and creative path to healing PTS and ACE.

So don’t despair, get learning how you can empower and claim your own healing through the most natural of substances.

Heather Herington, ND

Sarah Russell MSc – Clinical Exercise Physiologist – Author of  ‘The Bowel Cancer Recovery Toolkit’

If you’ve had surgery for bowel cancer, you may be wondering if it’s okay to do core exercises, especially if you have a stoma. There isn’t a huge amount of guidance and it can leave you feeling confused and vulnerable.

The good news is that not only is it safe to do core exercises, but it’s a key part of your recovery which will help you get back to strength much faster.

But where to start? Which exercises to do? and are there any to avoid?

Nursing clinical guidelines actually recommend that you can start to do ‘core abdominal’ exercises around 3-4 days post-surgery and then to continue with these for life.

But these are not fitness core exercises. We’re talking about things you can even do in bed, such as breathing techniques, knee rolls and pelvic tilts. Very gentle physiotherapy rehab.

You need to work on rehabilitation and core function before strength.

 

So.. how do you do it?

Regardless of when your surgery was and before you get started on gym sessions or fitness classes you need to do a phased programme of rehab exercises for your deep inner core.

Don’t think that, because you’re otherwise ‘fit’ or you’re surgery was years ago, that your core is functioning properly and you can rush back to planks and sit ups. So we start with physio-based/clinical Pilates rehab movements, things like deep core contraction exercises and diaphragm breathing. I know… it sounds dull and you’re desperate to get to the tough stuff… but it’s super important to get this bit right first.

These exercises are all explained in full detail in my book The Bowel Cancer Recovery Toolkit where I’ll take you through them step by step, but here’s a quick guide to get you started:

 

Immediately post-surgery (or beforehand if you can)

It’s recommended that you start this core physiotherapy around 3-5 days post-surgery if you’re feeling well enough. It’s perfectly safe to exercise in this way, even if you have pain. Start to gently move your body and you’ll reduce your pain and build confidence.

1. Begin with diaphragm breathing – breathe in through your nose, breathe out through your mouth. Feel your ribs gently push out laterally as you inhale to the sides and then close back down as you exhale. Like an umbrella opening and closing. Don’t allow your belly to push out as you breathe in. Practise for 1-2 minutes and repeat 2-3 x per day.
2. Learn how to contract your deep abdominals and pelvic floor – practise contractions and a feeling of ‘drawing in and up’ whenever you can through the day, sitting at a traffic light, or when watching TV. Or spend time lying on your back in bed and learn how to contract and tighten the deep core. Ask a physio to help you with this, find the information in my book or arrange a session with me online.
3. Other post-surgery exercises you can do include pelvic tilts, a gentle shoulder bridge, knee rolls side to side, hands and knees pelvic tilts and other gentle Pilates exercises.
4. At this stage, avoid anything that involves lifting your head, or BOTH legs at the same time. Focus on exercises on your back and then, as you feel stronger, progress to single leg slide outs and things on your hands and knees on the floor; cat cow is a great exercise – remember to breathe.

 

Then progress to…

But this is just the start. Progress to exercises where you start to gently challenge the core a little more.

1. Try using a 7” Pilates ball between your knees, and under your hips, to progress the exercises you’ve already done.
2. Try a stronger and bigger shoulder bridge squeezing a ball between your knees. Make it super-slow and focus on contraction of the deep core as you lower the bridge down.
3. On all fours, try a leg slide out, shoulder taps and a bigger cat cow movement to encourage abdominal relaxation and co-ordinated core/pelvic floor control.

 

If at any point you feel pressure around your incisions or stoma or through your pelvic floor, then please adapt the movement. Make it a little easier, adapt your position and modify the number of repetitions you do. Remember always to breathe on the effort part of the movement.

 

Things to build up to

Eventually, you should be able to do anything you like, including planking and modified crunches and advanced Pilates. Nothing is really ‘off the table’ BUT you must respect your abdomen at the same time as starting to work it.  It’s super-important to build up carefully, taking each exercise that you do in a step-by-step way – it might take you months, if not years to build up to doing very advanced stuff.

Exercises such as full press ups, straight leg lifts on your back and forearm planks require significant core control and strength, and should be treated with respect. In some cases, it might be that those exercises will never be appropriate for you and you may always need to modify.

Always watch out for a feeling of pulling or pressure around your incisions and stoma (if you have one), and avoid a rising/doming of the abdominals. If you experience that, then you’re simply not strong enough to tolerate the load you’re asking of your body.

 

To find out more, my book The Bowel Cancer Recovery Toolkit is widely available at bookshops or online from www.hammersmithbooks.co.uk/product/the-bowel-cancer-recovery-toolkit/, Book Depository, Books Etc and Amazon, or join one of my online Pilates classes at www.theostomystudio.co.uk or book a 1:1 zoom session with me.

We’re delighted to be offering nine of Dr Sarah Myhill’s books, mostly co-authored with long-term collaborator Craig Robinson, at a special 30%-off discount for readers of What Doctors Don’t Tell You Magazine.

Dr Myhill is a regular contributor to the magazine and her approach to health and medical practice – always asking the question ‘why’ and seeking root causes – is in alignment with the magazine’s ethos. This special offer coincides with the publication of two new books in January 2023 – the second edition of Dr Myhill’s magnum opus for practitioners and patients who want to take charge of their own health, Ecological Medicine 2nd Edition, and Underactive Thyroid: Do it yourself because your doctor won’t, which focuses on one of the major problems for energy levels and addresses the problem that current medical protocols make it very difficult for doctors to treat this condition properly.

Use code: WDDTY2023S for an exclusive discount at checkout!

 

 

Ecological Medicine (Second Edition)

Many of the chapters in the Second Edition of this insightful book by Dr Myhill and Craig Robinson have been updated including those on iodine, the PK diet and Ophthalmology. Findings related to COVID-19 and related vaccines have also been included throughout.⁠

 

 

 

 

 

The Infection Game

This insightful read shows us how we can maximise our defences and martial our weapons so that we are ready to defeat the infectious organisms we encounter every day and in epidemic situations.

 

 

 

 

 

 

 

Prevent and Cure Diabetes: Delicious Diets, Not Dangerous Drugs

Dr Sarah Myhill answers what metabolic syndrome is; what the risk factors are for developing diabetes and how to minimise these; how to balance your blood sugar levels and monitor your progress and more in this expertly written guide.

 

 

 

 

 

Diagnosis and Treatment of Chronic Fatigue Syndrome

Dr Myhill explains the importance of mitochondria and their role in every aspect of our lives, showing how we fail if they fail. She shows how their activity can be measured and how her research supports her programme for mitochondrial recovery spelt out here as the basis for recovery from CFS/ME.

 

 

 

 

 

The Energy Equation

‘The Energy Equation’ provides expert advice on how to balance energy generation and energy use for a healthy lifestyle, and how to maintain this balance to overcome tiredness.

 

 

 

 

 

 

The PK Cookbook

This highly practical cookbook contains a range of delicious recipes and expert insight into how we can adopt a Paleo ketogenic diet to support our health.

 

 

 

 

 

 

 

Green Mother

This wonderful read provides a paleo-ketogenic guide to motherhood, with beautiful illustrations and insightful case histories, this is a no-nonsense guide to pregnancy and child rearing like no other.

 

 

 

 

Paleo-Ketogenic: the WHY and the HOW

This book is a comprehensive guide that discusses the reasons for how and why a Paleo-Ketogenic diet is healthy, sustainable and affordable and arguably, evolutionary correct. It contains a variety of delicious, low-carb, whole-food recipes that provide all the high-level nutrients for the right balance!

 

 

 

 

 

 

The Underactive Thyroid

The latest book from Dr Myhill is a practical guide to the causes, consequences and signs & symptoms of hypothyroidism – how to spot you have it and how to overcome it yourself on an individualized basis.

 

 

 

 

Use code WDDTY2023S for 30% at checkout!