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Natural ways to beat the ‘blues’

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

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Safe Core Exercises after Bowel Cancer Surgery

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.

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Exclusive Discount on all of Dr Sarah Myhill’s Books

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!

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Recipes for the Holiday Season

In preparation for the festive season, author of ‘Eat Well to Age Well’ Beverley Jarvis has provided two delicious recipes so your loved ones can enjoy something different and nutritious this Christmas!

Christmas Salad

Spinach is a good source of magnesium, potassium, and iron, as well as vitamin A. Kiwi fruit are an excellent source of vitamin C and fibre.

  • 150 g young spinach leaves, stalks removed
  • 3 tomatoes, chopped
  • 1 large carrot, grated
  • 8 dried apricots, or 2 satsumas, chopped
  • 2 red-skinned eating apples (Cox’s or Pink Lady varieties are nice), cored and chopped
  • Juice ½ lemon
  • 1 kiwi fruit, thinly sliced
  • 50 g pecan nuts, chopped

For the dressing:

  • 2 tsp lemon juice
  • 4 tbsp olive oil
  • 2 tbsp cider vinegar
  • 4 tsp runny honey
  • 2 tsp Dijon or granary mustard
  • Salt and pepper
  1. In a small bowl, toss the prepared chopped apples in the lemon juice.
  2. To prepare the dressing, put all the ingredients for the dressing into a screw-top jar, screw the lid on tightly and shake to form an emulsion.
  3. Prepare the salad. Put the spinach into a large salad bowl, add the chopped apple and lemon juice and top with the tomatoes, carrots, dried apricots/chopped satsumas, and kiwi fruit.
  4. Drizzle the prepared dressing over the salad and toss together. Serve immediately, sprinkled with the pecan nuts.

 

Festive Salmon

Easy to put together and speedy to cook, this pretty salmon dish and the accompanying salad make a delicious meal to serve on Christmas Eve and are also ideal for the Boxing Day buffet table.

Salmon is a good source of protein, omega-3 fatty acids, magnesium and potassium, also providing 6% of your RDI for vitamin C, 53% of vitamin B12 and 30% of vitamin B6.

  • Spray oil
  • 1 x 1½ kg salmon side, skin on
  • 1 red pepper, chopped
  • 4 spring onions, red variety if possible, sliced
  • 1 fennel bulb, chopped
  • Juice 1 satsuma
  • 1 large chilli, de-seeded and chopped
  • 1 small bunch coriander, chopped
  • 1 tbsp sesame oil
  • 2 tsp olive oil
  • Salt and pepper
  • 2 lemons, in wedges
  1. Preheat the oven to 200C (180C fan), Gas 6.
  2. Line a large roasting tin with non-stick liner or tin foil and spray with a few sprays of spray oil.
  3. Blot the salmon dry with absorbent kitchen paper, then lay it in the roasting tin, skin side down.
  4. Put the red pepper, spring onions and fennel, into a large mixing bowl. Add the satsuma juice, chopped chilli, coriander, sesame oil, olive oil and a light seasoning of salt and pepper and mix well to combine.
  5. Top the salmon with the prepared vegetable mixture, spooning it over evenly. Add the lemon wedges, arranging them evenly round the edge of the salmon. Spray all over with about 6 sprays of spray oil.
  6. Roast in the oven for 25-30 minutes, until the salmon is cooked to your liking and the lemon wedges are lightly charred.
  7. Transfer to a large oval platter, using fish slices. Serve hot or cold.

 

For more delicious recipes, check out ‘Eat Well to Age Well’ by Beverley Jarvis which has over 75 delicious recipes to inspire her super-ager peers to eat well, with all the nutrients that are increasingly needed as we get older.

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Celebrating the Season of Giving at Hammersmith Health Books

The festive period is upon us and we want to celebrate the season of giving in true Hammersmith Health Books fashion by giving you an exclusive discount. For the ’12 Days of Christmas’, we have been reflecting on the range of amazing and insightful books released by our expert authors during 2022, as well as giving an exclusive sneak peek onto what you can expect in January 2023…

To celebrate the 12 Days of Christmas with our 2022 releases, we’re giving you 20% off the following books – just use the code CHRISTMAS12 at checkout.

 

 

Blind Trust – Dr Klaus Rose

This insightful read shows the key differences between clinically-directed and administratively-directed research, what will potentially benefit or harm children and how the law needs to change so that true advances can be made.⁠

 

 

 

 

 

 

 

Green Mother – Dr Sarah Myhill and Michelle McCullagh

Released back in January, ‘Green Mother’ by 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.

 

 

 

 

 

 

 

Eat Well to Age Well – Beverley Jarvis

Experienced cookery teacher and writer Beverley Jarvis has put together this book of 75+ delicious recipes to inspire her super-ager peers to eat well, with all the nutrients that are increasingly needed as we get older.

 

 

 

 

 

 

 

Eating Plant Based – Dr Shireen Kassam and Dr Zahra Kassam

This expert guide provides us with a wonderful insight into the plant-based world and the scientific background to tackle the misconceptions on what is considered a “healthy diet”.

 

 

 

 

 

 

 

Paleo-Ketogenic: the WHY and the HOW – Dr Sarah Myhill and Craig Robinson

This 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 holds a variety of delicious, low-carb, whole-food recipes that provide all the high-level nutrients for the right balance.

 

 

 

 

 

 

Living PCOS Free – Rohini Bajekal and Dr Nitu Bajekal

This book brings together expert information and advice about PCOS, which is one of the most common endocrine disorders worldwide affecting at least one in 10 women or anyone assigned female at birth. This book aims to give those going through PCOS an insightful and inspirational guide. ⁠

 

 

 

 

 

 

Yoga for Cancer: The A-Z of C – Vicky Fox

This incredible book shares expert advice on how to alleviate the side effects of a cancer diagnosis through the practice of yoga.⁠ You don’t need to read it from cover to cover – you are able to find a specific symptom or side effect by searching in alphabetical order.

 

 

 

 

 

 

 

Plant-Based Nutrition in Clinical Practice – Dr Shireen Kassam, Dr Zahra Kassam and Lisa Simon RD

Written and edited by healthcare professionals from the UK, US, Canada and Australia, this educational textbook presents the uses, benefits and practical application of a plant-based diet to support patient care, disease prevention and management.⁠

 

 

 

 

 

 

Transforming Trauma – Dr Heather Herington

This insightful book shows how a pharmaceutical-free approach can enable survivors to regain control of their lives by returning the body’s biochemistry to balance with natural medicine (lifestyle, nutrition, homoeopathy and botanicals). ⁠

 

 

 

 

 

The Fatigue Book – Lydia Rolley

A practical guide to managing chronic fatigue in order to enable recovery at a pace that works for the individual. It outlines proven fatigue management tips and is suitable for people of all ages affected by either Long COVID or CFS/ME, and for their family and friends.

 

 

 

 

You can enjoy 20% off all of these expertly written books by using the code CHRISTMAS12 at checkout. But the surprises don’t stop there…

We’re excited to tease the newest books being released by Hammersmith Health Books this coming January:

 

 

Honey Sapiens – Mike McInnes

This book looks at central importance of the enzyme glutamine synthetase and how this is degraded by refined sugars, a key factor in memory loss, dementia and neurocognitive problems in the young and old and in utero. He explains this causal pattern and the solutions including the unrivalled part honey can play.

 

 

 

 

 

The Underactive Thyroid – Dr Sarah Myhill and Craig Robinson

This new book is a practical guide to the causes, consequences, signs & symptoms of hypothyroidism, how to spot you have it and how to overcome it yourself on an individualised basis.

 

 

 

Merry Christmas and Happy Holidays from the team here at Hammersmith Health Books!

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Grief Awareness Week – Knowing when the time has come…

In recognition of Grief Awareness Week, it seems fitting to share an extract from When The Time Comes: Stories from the end of life. A recent experience with a relative who had suffered a catastrophic stroke put this extract very much in mind – the messages we received from the hospital were so conflicting we did not know whether to prepare for a peaceful death or to put all our energies into sorting out a care package and expecting to bring the patient home. Time that could have been spent saying good-bye and grieving was spent needlessly on high-stress chasing after unavailable services. As this piece describes, health professionals are familiar with the ‘dying trajectory’ and the ‘inevitable progression’ of failing health, but those outside the system are generally not and are often shocked by knowledge that clinicians have been taking for granted, as Henry, husband of dying Helen, is in this real-life story: 

From Chapter 6: Not coming home 

I do not believe Henry had ever been told that the repeat hospitalisations where his wife gradually deteriorated after each discharge were a sign that she was on the dying trajectory. Every shift I had that week I made sure I was allocated to Helen’s room. I knew her dying journey had started but wanted her so badly to get better, not only for her sake but for Henry’s too as he often said that if Helen was not home with him on the farm he would not know what to do with himself. I guess this would have been a perfect time to explain to him that she had passed the point of no return, but it was not my role to do that, nor that of the medical student helping us. And if the specialists whose role it was had already mentioned it to Henry, the news did not appear to have sunk in. 

Helen’s condition began to deteriorate quickly over the following days. Henry sat patiently in the room for long hours stroking her head and her hand, looking up in anticipation when any clinician walked past as if waiting for good news each day, wishing for confirmation that Helen would soon be up on her feet and coming home. I overheard him speaking to her and telling other staff that when she was able to come home he would organise help for the two of them. I felt he possibly believed that if he accepted help from their town’s aged-care services, Helen could come back with him sooner. This was not the case, however, as she was too unwell to leave the ward. 

This admission was unlike any previous one. Helen probably sensed this because after a few days she had undergone assessment by the intensive care team, plus chest X-rays, and IV fluids and oxygen were running at all times. All of these were new to her. Henry, however, continued querying us about why Helen was not getting better, although staff had explained repeatedly that she had a serious infection which was not easy to control given the chronic illness affecting her lungs. Looking back I do not know if Henry truly understood Helen’s condition, but nobody seemed to go a step further in detailing the potential outcome in light of the lack of response to treatment. It was not a conspiracy of silence, just the clinical inertia of giving the treatments doctors are trained to deliver, or perhaps fear of taking Henry’s last bit of hope away. In either case, Henry was none the wiser. 

One evening shift I was with Helen and her condition was deteriorating further. She was now not talking in sentences and was becoming very drowsy, her eyes closed most of the time I was with her. Higher oxygen was given, medications were changed and drips of all sorts were again connected. She was too weak to eat and Henry was becoming very distressed at this. He could not understand why she was not hungry. Despite reassurance that she was indeed not feeling hungry, I had found him force-feeding her once, begging her to accept food while shedding silent tears. Of course I understood that Henry was doing this out of love and wasn’t able to accept at this point that Helen’s body was shutting down. An emergency medical call was placed during the night when Henry had stayed. When the junior doctor arrived on the ward it was evident to nursing staff and the doctor that Helen was actively dying. Henry became very distressed and agitated to hear there was nothing more that could be done from a medical point of view. However, after discussion that night, it was decided to continue with medications until Helen’s specialist could review and organise a meeting with Henry in the morning. Neither the nurses nor the medical student were in a position to have definitive words with Henry, as informing the patient’s husband was – and is – the specialist’s role. 

I came back to work after two days and Helen was still on my ward. Henry told me that he had had a meeting with her doctor who had explained her condition and it was decided that she would be made as comfortable as possible while the condition ran its course. Henry was teary and withdrawn throughout my whole shift. He was becoming increasingly frustrated at the doctors and could not understand why Helen was not recovering from this lung infection. ‘It was just two weeks ago, after her other hospitalisation, we were sitting at the farm having cups of tea and laughing as we remembered stories of the kids. Why was this cough any different?’ he kept asking. ‘Helen never told me that this cough was any more serious than the last. She has been sick many times this last year for the same reason and she has always come home.’ He was also very distressed that Helen might be in pain as her breathing had changed, but she was unable to talk so, ‘How would anyone know?’ he would often say. 

He did not know how she could be dying. This dying trajectory, with repeat hospital admissions, had been long and, while commonly witnessed by clinicians, was unrecognised by the husband. I am unsure if the clinicians managing her in previous admissions had mentioned to him the inevitable progression, but I was painfully aware of the looming prognosis that he could not yet grasp, two days after being told of the imminent outcome. Henry had only a very short time to come to grips with Helen’s condition and the devastating news that all active treatments would be suspended. The doctors had looked him in the eye and reassured him that she would not suffer, they had been honest with him about the irreversibility of it all and made sure he did not have false hope for a miracle; they gave him time to absorb the shocking reality and offered to answer any questions about the dying process, but Henry had no questions. He slowly swallowed his tears and accepted the fact that Helen was not coming home. Not this time. Not ever. 

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Preparing for a Vegan Christmas

VGEAN

Blog written by Sandra Hood, author of ‘Feeding Your Vegan Child’

Christmas always takes me by surprise. I think I’m organised and then I find I have less than a week to finish my shopping and write Christmas cards. So, this year I have started planning who I am sending cards and letters to and to whom I am giving gifts. Even if you do not celebrate Christmas, it is the perfect time to spend with loved ones away from the hustle and bustle of everyday life. The majority of shops are closed, there is less traffic on the roads and it is generally quieter. Make the most of it!

Lots of my friends and family are feeling the pinch this year. I have, therefore, decided to give homemade Christmas hampers containing ‘useful’ gifts. The hampers are made from empty boxes covered with an assortment of old Christmas and birthday cards and glazed with glue. In completing this task it made me realise how many cards have pictures of animals and nature, and how humans get great pleasure from the natural world. Children’s Christmas gifts, whether they are games or toys, are often in the image of some animal or other. Why is it that many people still don’t make the link between loving animals and eating them? Anyway, I’m going off on a tangent. This is what I am going to include in the hamper:

Home-made crackers – you always need something noisy for Christmas. These are quite quick and simple to make and can be a lovely gift if you put something particularly special inside. There are lots of great videos around on how to make crackers.

Cookies – I’ve been saving my jam jars and will fill these with mini ginger cookies*. These always go down a treat and I wish I had included this quick and easy recipe in my book.

Candles – A must if we get the power cuts predicted! I’ve managed to pick up all different shapes and sizes from charity shops.

Dried apple rings – I’ve got a dehydrator and it has come into its own this year as I have managed to get lots of free apples from friends and family. When you dehydrate fruit and vegetables the flavours are concentrated, they seem like a different food. Tomatoes and apples are particular favourites of mine.

And last but not least I will pop in a copy of my book – if they haven’t had the wisdom to have bought a copy! I’m not very good at blowing my own trumpet but it is Christmas after all. I’ve had lovely feedback from vegan families who liked the fact that my book was a small handy guide and not overwhelming. They have also commented that it is a useful guide for adults as a practical overview to check they were meeting their nutritional requirements too.

Finally, please bear in mind my book isn’t just for Christmas! Happy Christmas and I wish you all a very happy and healthy 2023.

Sandra

*Recipe for ginger cookies

  • 115 g (4 oz) margarine
  • 85 g (3 oz) sugar
  • 1 tablespoon golden syrup
  • 115 g (4 oz) self-raising flour
  • 115 g (4 oz) oats
  • Pinch of salt
  • Pinch of bicarbonate of soda
  • 2 tsp dried ginger
  • 2 tsp fresh ginger, grated
  1. Cream margarine, sugar and syrup together.
  2. Add all the other ingredients and mix evenly.
  3. Roll into 12 balls.
  4. Place on a greased baking tray.
  5. Press each ball flat with a fork.
  6. Bake at 175oC/350oF/Gas 4 for 15-20 minutes, or until golden brown.
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Best practices to cope with COPD

COPD

Temperatures have plummeted as the days get shorter and the wind gets colder, and while the move from blistering sun may get some people feeling the festive cheer, for others the winter time can bring about worry and concern. People with respiratory diseases such as COPD can often find themselves shorter of breath and coughing more than usual.

To wrap up a month focused on COPD and raising awareness for the condition, we investigated some of the simple corrective exercises to help COPD patients overcome breathlessness.⁠ The following blog has excerpts from Paul Brice’s book ‘COPD: Innovative Breathing Techniques’, which you can find here.

Learning to de-slump yourself

Preparation

For this exercise, you will need a high-backed chair that is firm and supportive. You will find a sofa or lounge chair will be far too soft to provide any meaningful support to your spine. A dining table chair with arms or a relatively firm office chair is what you will need. If the chair has arms, it may assist you, but if your chair has no arms you can still do the exercise. You will also need a rolled-up towel or a back support of some sort draped over the top of the backrest.

Self-Awareness Preparation

Sit on a chair as you normally would. Position a rolled-up towel or back and listen again to your breathing. Ask yourself the following questions and be more aware of what you are actually doing when you inhale and exhale:

  1. Notice where your head is in relation to your body
  2. Notice how you are holding your shoulders
  3. Think about the pace and speed of your breathing
  4. Recognise how deep your breath is going into your lungs
  5. Think about how satisfying each breath is

How to do the exercise

  1. Sit down on the firm high-backed chair, with your bottom pushed right back into the seat
  2. Ensure that the rolled-up towel or back support pad is positioned below and between your shoulder blades. The rolled-up towel or pad should be big enough for you to feel it push against your ribs, but not so big that you are being toppled forwards
  3. Now try to draw your shoulder blades backwards and downwards, whilst drawing the nape of your neck backwards. The towel or back support will act as a pivot point, allowing your ribs to open up like a fan, and artificially supporting and expanding your chest in the process
  4. When you draw your shoulders backwards and downwards, you may find that your hands will need to fall by your hips or slide back on the arms of your chair. Work with this by putting your hands on your hips if your chair has no arms, or drawing your elbows back if your chair has got arm rests

Read more about how to manage COPD in ‘COPD: Innovative Breathing Techniques’ by Paul Brice, published by Hammersmith Health Books,  and discover how The Brice Method could help you to re-learn how to breathe naturally, with ease and without having to work hard. The best course of treatment for COPD can differ for every person and what works for some may not be as effective for others, so if you are struggling with COPD, make sure to consult your GP.

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Stress Awareness Week

Stress describes what we experience when we are physically, mentally or emotionally under pressure and feeling unable to cope. It activates our fight-or-flight response, with the outpouring of the stress hormones, adrenaline and cortisol. This response may have positive consequences in the short-term as it prompts us to take action, but prolonged stress and the feelings of helplessness that accompany it can have serious effects on our health.

We have compiled some key pieces of advice and top tips from a range of our books on the effects stress can have on our physical and mental wellbeing, as well as how to manage it:

 

‘Curing the Incurable’ – Dr Jerry Thompson

We already know that stress increases the incidence and severity of many diseases. A meta-analysis of nearly 300 studies found that stress lowered immunity. Stress increases inflammation, which in turn increases the risk of cancer. It activates the ‘fight or flight’ response, triggering the sympathetic nervous system, releasing hormones such as adrenaline, noradrenaline and cortisol, and reducing levels of growth hormone. Both adrenaline and noradrenaline block the body’s ability to destroy tumours. One study showed tumours grew 225% faster in stressed mice.

However, it isn’t just that we produce harmful chemicals when under stress. We also produce less of those anabolic hormones essential for healing and repair, as raw materials get diverted to produce more adrenaline and cortisol.

It is obvious that if we want to promote healing, then reducing stress becomes a priority. However, there is more to stress than meets the eye. In the study on rats subjected to electrical shocks mentioned in the Introduction, those that learned to avoid the shocks rejected their tumours three times as often as those that couldn’t. What’s more, 20% more of these rats rejected their tumours compared with those rats not subjected to any shocks. Here the stress proved beneficial and adapting to it had a positive survival effect. […] So reducing stress, or adapting to it in a positive way, can enhance our ability to fight a disease.

Many of the mental strategies that survivors have used are based on two simple ideas. Both are backed by a substantial amount of research:

  1. The body goes into healing mode once it becomes relaxed, and conversely healing of the body stops when we are under stress.
  2. Thoughts are creative and can modify health.

‘Eating Plant Based’ – Dr Shireen Kassam and Dr Zahra Kassam

Oxidative stress is an imbalance between the normal cellular processes of oxidation and reduction and is a result of the generation of metabolic products known as ‘reactive oxygen species’ (ROS). Certain ‘stressors’ can lead to increased levels of ROS, including cigarette smoking, medication, pesticides, radiation and also our diet choices. Oxidative stress then leads to the damage of proteins, DNA and cell membranes. The body requires antioxidants to counter the effects of these damaging ROS.

Plant foods contain hundreds of antioxidant compounds and have vastly higher antioxidant content than animal-derived foods. These antioxidants come in two broad categories: carotenoids and bioflavonoids. Both are large groups of structurally related compounds that help plants cope with radiation exposure from sunlight. Studies consistently show that those eating a predominantly plant-based diet have higher levels of antioxidants in the body compared with omnivores so, add more colourful fruit and vegetables into your daily diet as the intake of these anti-inflammatory foods reduces the very hormones that increase our stress levels.

‘Living PCOS Free’ – Rohini Bajekal and Dr Nitu Bajekal

Dr Nitu and Rohini Bajekal, writing in relation to PCOS but with aphttps://www.hammersmithbooks.co.uk/product/living-pcos-free/plication to all aspects of health, make these creative suggestions for managing our stress:

It helps to try and figure out if your stress is acute or chronic. It may be that it is a family member who needs your attention because they are sick, or it may be your relationship, work-related stress and deadlines, or even bullying and harassment. Chronic stress is a prolonged and constant feeling of stress that can negatively affect your health if it goes untreated. By identifying and acknowledging stress triggers, you may feel better equipped to deal with the situation.

[…] Regular exercise improves the feel-good factor and can help reduce anxiety levels. Walking or working out, especially in natural light, can help increase endorphins, also known as the happy hormones. Spending time outdoors in nature has been found to ease stress. […]

Gratitude practices and thinking of a few positive areas that are going well in your life can help relieve stress levels. Yoga, meditation or simple mindfulness and breathing techniques can calm the mind and reduce anxiety levels. Writing your fears or concerns in a diary or journal may help you to see the situation more clearly.

[…] Spending time in nature reduces stress. Studies have found that the Japanese practice of shinrin-yoku, translated as ‘forest bathing’, can lower blood pressure and improve immune function and mental health. Forest bathing involves immersing oneself in nature by mindfully using all five senses.

[…] Affirmations are powerful and positive simple statements that can help us challenge negative thought patterns. They can decrease stress, increase well-being, and make us more open to behaviour change.

‘Ecological Medicine’ – Dr Sarah Myhill and Craig Robinson (Second Edition available Jan 2023)

Life is inevitably stressful, and we all have skeletons in the cupboard. During sleep we relive the events of the day and remember the important things and rationalise the damaging memories. But if sleep is disturbed by adrenaline, then those memories are relived in a hormonally stressful environment, thereby reinforcing them. This is an obvious vicious cycle. The treatment is obvious too – stop adrenalin release at night with the Paleo-Ketogenic diet, thereby blocking any damaging memories that may be lurking.

 

 

 

‘The A-Z of Yoga for Cancer’ – Vicky Fox

 Breathing is key to helping to release anxiety by bringing us into the present moment. When we are conscious of our breathing we are fully in the moment because we can’t breathe in the past and we can’t take a breath in the future. This means we are in this moment with whatever this moment brings. […] There are many tools we can use to help bring us into the moment and it is about finding what works for you. I recommend beginning with a simple wave breathing exercise.

[…] Find a comfortable sitting position where your spine feels long. This maybe in a chair or seated on some cushions on the floor. […] shift from side to side until you feel there is equal weight on both sitting bones. Your spine should feel long, and you should not be shifting forwards or backwards. As you breathe in, sense the wave-like motion of your breathing.

Follow these steps:

                Inhale and sense or feel the wave rising.

                As you exhale, silently say to yourself ‘1’.

                Inhale and sense or feel the wave of breath rising.

                As you exhale, silently say to yourself ‘2’.

                Inhale and sense or feel the wave rising.

                As you exhale silently say ‘3’.

                Inhale and sense or feel the wave rising.

                As you exhale silently say ‘4’.

… and continue in the same way, Incrementally counting upwards to ‘10’ with each exhale and back down again to ‘1’ (this takes about 2 minutes).

This wave breathing is a form of meditation because meditation is giving your mind something to focus on; here the focus is movement of breath and counting.

 

National Stress Awareness Day (2nd November) is an annual initiative by Rethink Mental Illness which highlights the ways that stress can affect people and what you can do to manage your stress before it becomes a problem. The causes of stress and the best way to manage it can differ for every person and what works for some may not be as effective for others, so if you are struggling to cope with stress, make sure to consult your GP or look on the NHS website for more information.

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Why exercise is good for osteoarthritis

Blog written by Frances Ive, author of ‘One Step Ahead of Osteoarthritis’.

I don’t know about you, but I found that my knees and hands were virtually pain free during the hot summer this year. As soon as the damp started creeping in, so did the swelling and discomfort.

There have been changes going on too in the recommended treatment for osteoarthritis (OA).

After goodness knows how long, a change has also come about. NICE (the National Institute for Health and Care Excellence) has produced draft guidelines advising GPs that the first recommendation they should give for OA is exercise and weight loss, instead of strong painkillers which have been  standard treatment for some time.

My book, One Step Ahead of Osteoarthritis, focuses on taking charge and managing OA, principally with exercise and losing weight, but also diet, complementary therapies, supplements and practical tips.

The bottom line is that you need to stay active and mobile. Losing your mobility is the start of a slippery slope downwards so the goal is to keep moving.

Why exercise is good for you

One reason why keeping active is good for your osteoarthritis is that exercise strengthens muscles, which surround and protect the joints. The other major plus of exercise is that it helps us to lose weight. According to Dr Paul Chrisp, director of the Centre for Guidelines at NICE, ‘There is evidence which shows muscle strengthening and aerobic exercise can have an impact on not just managing the condition, but also providing people with an improved quality of life.’

He also stated, ‘Losing weight can have a significant impact on health outcomes for a range of conditions, but it can also help to reduce joint pain for people with osteoarthritis.’

Many UK surgeons now prefer to ask osteoarthritis patients to lose weight before opting for joint surgery and find that in some cases patients no longer need the operation.

Mobility is essential

Retaining mobility is key to having a better quality of life. Conversely, becoming immobile is life changing and can lead to isolation and loneliness. It’s important to be able to stay independent and get out and about at any age.

Different approach to painkillers

NICE also claims that there is new evidence which shows there is little or no benefit to people’s quality of life, pain or psychological distress from taking strong painkillers. Particularly in the case of strong opioids, there is evidence that they can cause harm in the longer term and become addictive.

So what exercise should we do?

You can do specific exercises for the knees, hips and hands – the most common areas for OA – and you can find diagrams showing how to do these in my book, courtesy of Versus Arthritis, the UK charity. Not only are these helpful but they can be done at home for free, without needing to go to a gym or classes.

It might be that you already have a favourite activity, exercise or sport that you want to continue with. Some people find gardening is enough activity for them and it keeps them mobile.  But most important of all is that you find the type of exercise that most suits you.

Health experts suggest that we should exercise for at least five days a week for around 30 minutes each time.  If you are incapacitated it’s important to build this up at your own pace.

Formal exercise that is helpful

Cycling – great for strengthening muscles around the knees.

Yoga – stretches and flexes muscles and makes the body stronger.

Pilates – improves core muscles, helping to take the strain off your back.

Walking – good for joints as well as heart and lungs.

Swimming – gentle and muscle strengthening.

Tennis – using supports for problem knees and joints, it is brilliant exercise for people of all ages.

Golf – involves plenty of walking so has all round benefits.

Read more about how to manage osteoarthritis and ensure your quality of life in  ‘One Step Ahead of Osteoarthritis’, Frances Ive, published by Hammersmith Health Books,  and discover how you can help yourself to feel better and maintain a good quality of life.