Sue Hardman

Nourish + Rejuvenate

Herbs

Are you allergic, hungover? Does your liver need more support?

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Tips to use to reduce the effects of alcohol.

If you’re one of those people that suffers a little after a drink or two, by following a few of these guidelines and supporting your liver you can reduce the effects of alcohol and make your recovery a lot quicker.

Avoiding alcohol is the obvious recommendation, however there are ways you can include preparation and prevention, especially when it's the holidays and the season for celebrating.

Maybe you're allergic, not hungover?

If you follow all these tips and your hangovers are still terrible then you might find that you’re allergic or sensitive to the yeast in beer, a certain type of grape or the sulphites in wine. 

It’s a good idea to consciously choose which alcohol suits you better and avoid the pain or using a process of elimination!!

Alcohol can cause the stomach lining to feel inflamed, and you can find out more about inflammation, it’s effects and how to mange it.

Before and during the event: -

Avoid drinking on an empty stomach. Plan ahead!! Always eat a meal before drinking to reduce the risk of inflammation from alcohol. 

  • You’ve probably heard this before …. water is essential, have a glass of water with each alcoholic drink it dilutes the alcohol, speeds up elimination and stops dehydration.
    • TOP TIP – take a teaspoon of glutamine in water before a night out to protect your gut it can really make a difference for some. Or you can try slippery elm powder, it’s a traditional herbal remedy that helps protect, soothe and heal inflamed mucous membranes, including those lining the throat, stomach and digestive tract. mix a teaspoon of slippery elm powder with yoghurt, or mash into a banana.  
    • Don’t mix your drinks make it a wine night or a spirit night. In general, the less colourants and additives you add to your drinks the better try and keep it clear i.e. white wine, vodka or gin. It is of course an individual thing so get to know your body and which one has least effect on you.

    • Take the herb Milk thistle it protects and detoxifies the liver. 

    • Take N-Acetyl-Cysteine NAC – is an amino acid that will increase glutathione (the master antioxidant) - helping your liver to break alcohol.  It's found in poultry, oats, dairy, garlic, onions and brussels sprouts, although higher amounts may be needed to provide optimal support following alcohol consumption.  Take 25 – 50mg daily throughout the festive season.  You can also take NAC in higher amounts 30 minutes before you have a drink to help reduce the toxic effects of alcohol.

    • Magnesium - an essential mineral, is easily depleted by alcohol.  It has anti-inflammatory effects thereby helping to reduce symptoms of a heartaches and hangovers.  Supplement daily with 25 – 50mg magnesium to keep sufficient levels.

    • B Vitamins - Alcohol depletes B vitamins, at the same time they're essential to help clear it from the body.  Supplement with a B complex.

    • When you get home: -
      • With a large glass of water – take another milk thistle, Vitamin C, B Complex and either fish oils or evening primrose oil.
      • Eat something to help replace nutrients like mixed fruit juice, smoothies, or a slice of toast with peanut butter.
      • Take a teaspoon of bicarbonate of soda in a glass of water with some lemon juice. This helps to alkalise the acidity in your body caused by drinking, and fight symptoms of your hangover.

    Next Day:-

    • Replace lost electrolytes.  Keep coconut water handy, it rehydrates the body more effectively than water due to the electrolytes in it. Dehydration is one of the primary causes of headaches, especially hangover headaches.

    • Make your own Rehydration ‘morning after’ Drink - ½ lemon, pinch of salt, a teaspoon of honey to water helps replace the sodium and glycogen lost the night before. The likes of tea and coffee will just further dehydrate you. Squeeze in the juice of the lemon and add the salt and honey, with a splash of hot water from the kettle, and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

    Breakfast Cures

    • Avoid the traditional fry up – the cooked fats are difficult to digest and hard on the liver, your body does not need additional work whilst it’s trying to heal itself. Rather, opt for a breakfast which contains foods that will help repair the damage.
    • Poached eggs on wholegrain toast, with onions and beans help support liver pathways, breakdown toxins and elimination. Egg yolks contain large amounts of cysteine, which breaks down acetaldehyde, one of the culprits behind a hangover
    • Porridge with chopped banana is a good hangover food as both contain crucial B vitamins which help reduce the stress your body is under. The banana will also help restore lost potassium.
    • Fruit Smoothie made up from natural yogurt, banana and berries is a great hangover cure because dairy is another good source of cysteine and works well paired with high vitamin C fruit. 
    • A freshly home-made juice containing apple, carrot and beet root with added ginger. Brightly coloured fruits and vegetables are a rich source of natural antioxidants, providing your body with a much-needed antioxidant hit.

    Although exercise may be the last thing you want to do, however gentle exercise - like yoga or walking will help stimulate circulation, get your brain functioning and encourage the release of happy endorphins that tend to be low the morning after the night before, also known as the ‘alcohol blues’.

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor if you have persistent symptoms.

     

    Milk thistle – the best liver loving herb!

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    Milk thistle is most often considered a weed, however it’s uses as a medicinal herb far exceed this.

    Although the use of  milk thistle goes back as far as Dioscorides who used it for snake bite (Mills and Bone, 2000 p. 554), the seeds have been used for centuries in mainland Europe in treating mostly liver disorders.

    The Eclectics in the U.S. also used it for the spleen, liver and kidneys and liver diseases in Pakistan and Bulgaria (Morgan, 2005 p.1). The plant is edible and the stalk and young leaves were often eaten as a salad.

    What is milk thistle good for?

    Milk thistle is an excellent antioxidant, has anti-inflammatory properties and is commonly used to detoxify the liver.Milk Thistle

    The active ingredient, silybum marianum is a flavonoid that when used as an extract or in supplement form has cell regenerating benefits. 

    Milk thistle is a true liver tonic and is a powerful detoxifier, and it boosts protective antioxidant levels in your liver cells.

    Milk thistle seeds are especially useful to detoxify and support your liver whenever you are exposed to chemicals in your drinking water or beauty products, alcohol, pesticides in your food, or prescription medications as it has been shown to decrease and even reverse damage to your liver.

    The liver performs many essential functions in your body including:

    – acting as a “blood purifier,” cleaning your blood continuously
    – detoxifying and removing harmful substances
    – it aids in hormone production
    – releases glucose giving your body energy
    – releases bile into your small intestine so fat can be absorbed from foods

    How does milk thistle protect your liver?

    It prevents tissue scarring and toxins from binding to the cells found in your liver membrane. It also stimulates protein synthesis in the liver, helping with the formation and growth of healthy new cells by inhibiting inflammatory chemicals in your liver (Thamsborg et al., 1996).

    When your liver is overwhelmed it can create various symptoms like PMS, irritability, skin itching, heat sensations, digestive problems, bitter taste in the mouth, fatigue, headaches (hangovers) and the tendency to react negatively to some drugs or herbs.

    So if your liver isn’t functioning properly you can see where all the problems can start!

    In European hospitals it has been used when someone has taken the death cap toadstool (Amanita phalloides), due to it’s ability to reverse toxic liver damage and protect against toxic liver agents.

    Milk thistle’s (Silymarin) also has numerous other benefits.

    1. It’s been is associated with decreasing the risk for cancer by boosting the immune system, fighting DNA damage and reversing tumor growth.

    2. Supports heart health and helps to lower cholesterol levels by reducing inflammation, cleaning your blood and preventing oxidative stress in the arteries.

    3. It has been reported through clinical studies that the antioxidants, can help control symptoms of diabetes by decreasing blood sugar levels in insulin-resistant patients.

    4. Helps to purify the body of metabolic waste, thereby regulating the function of the gallbladder, kidney and spleen.

    5. Studies show that phytochemicals, like those found in silymarin of milk thistle, are effective at inhibiting UV stress on the skin.

    6. The antioxidants help prevent free radical damage throughout the body and remove pollutants and waste from the blood and digestive tract, it can actually slow the aging process – on the surface of your skin and within your organs.

    Girl having lunchIn Summary
    Milk thistle is considered a true liver tonic as it is used for treating true liver conditions like hepatitis and cirrhosis.

    The antioxidants in milk thistle are known to protect the liver from toxins, including the effects of chemicals and alcohol.

    Not only has milk thistle (silybum marianum) been found to increase glutathione (a powerful antioxidant that is crucial for liver detoxification), it may reverse liver damage and help to regenerate liver cells by stimulating the growth of healthy new cells.

    Clinical applications of milk thistle include:-

    When clients need liver support I also like to combine milk thistle with other herbs like dandelion root, gotu kola or turmeric root to create a liver tonic which heals, repairs, detoxifies and gently stimulates the liver.

    Serious skin conditions, hepatitis, fatty liver, cirrhosis, ischemic injury, radiation toxicity, and viral hepatitis.

    Safety

    Very safe, occasional digestive upset. Use cautiously (consult your physician) if taking specific drugs which require adequate blood levels, such as cardiac glycosides or cyclosporine.

    DOSAGE:

    • Concentrated standardized silymarin capsules (70-210 mg): one to two pills, two to three times per day

    Something else to consider: Is your body trying to tell you something? Do you often look & feel tired, have dark circles under your eyes, or wake up feeling sluggish?

    Because Toxins are unavoidable, maybe your body needs a cleanse. So every once in a while it’s a good idea remove them with the structure and support of a fresh food detox!

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    Disclaimer: The advice in this blog is not intended to be a substitute for medical advice from a qualified, licensed professional, please consult your medical doctor Consult a qualified herbalist  if you have persistent symptoms.

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    How to balance the good vs the bad oestrogens

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    As women, we often find ourselves in positions where we care for others; it's just the nature of who we are. We have roles that vary from being a businesswoman, an employee, keeper of the house, a wife, mother (pet mom), daughter, partner, or boss.

    BUT the one role you can't ignore is caring for yourself and the delicate dance that is your female hormones.

    In today's blog, we look at the role of oestrogen. This essential hormone varies as you age and throughout your monthly cycle.

    What most women don't know is that we need to keep the 'right oestrogen' optimised and manage the reduction of the 'wrong oestrogens'.

    Whether you do or don't suffer from hormonal health issues, this is essential information for keeping your oestrogen in the right balance and beneficial for all the women that you know and love.

    In the blog below we look at a few things you can do daily that will help your body find its balance naturally. These tools may be all you need to get your body on an even keel again.

    Getting the Oestrogen Balance Right

    Oestrogen, it’s what makes you feel more like a woman and when a woman's hormones are in balance, she feels fabulous, her skin glows, she has energy and vitality. 

    Oestrogen helps makes you feel sexy and flirtatious, helps your libido and it’s one of the most powerful hormones and performs about 400 functions in your body.
     
    There are at least two dozen known oestrogens all with various functions and they are produced in the ovaries and the adrenal glands. 

    The most commonly discussed oestrogens are oestrone, oestradiol, and oestriol and the main function of these oestrogens, as a group, is to tell cells to grow and proliferate.

    The Good Oestrogens

    Stimulate endometrial cells in preparation for pregnancy, prompt breast tissue growth, maintain function of the sexual organs, stimulate the menstrual cycle, and initiate the bodily changes that occur at puberty.

    The benefits of oestrogen you may not have considered:

    • keeps the heart healthy, maintains stable blood pressure, reducing the risk of heart disease
    • improves blood flow to the brain, helping with memory and fine motor skills. 
    • plays a critical role in maintaining bone density, reducing the risk of osteoporosis.
    • helps to increase muscle mass and strength, which can aid in weight management and overall health.
    • helps to keep serotonin levels stable, which can improve mood and reduce symptoms of anxiety and depression. 
    • supports the effectiveness of endorphins, the body's natural painkillers and mood enhancers.
    • protects the vaginal walls from thinning and atrophy, keeping the tissues well lubricated and reducing the risk of painful intercourse or vaginal infections.

    The ‘Bad’ Oestrogens

    There are detrimental oestrogens known as xeno-oestrogens or ‘outsider’ oestrogens these are foreign substances with oestrogen like effects on the body.

    Most xeno-oestrogens are derived from petrochemicals and include pesticides, industrial chemicals, cleaners, plastics (water bottles, food containers), nail polish, and car exhaust.  

    Previously, these small amounts of oestrogenic activity were dismissed, but recent findings indicate all those little exposures add up.
     

    How The ‘Bad’ Oestrogen Affects You

    Unfortunately, due to the world we live in, we’re exposed to a lot of the ‘wrong’ type oestrogen which can very easily lead to imbalances like PMS, loss of sex drive, sweet cravings, heavy periods, weight gain, breast swelling, water retention, fatigue, depression and cells multiplying unnecessarily, leading to dangerous situations, such as cancer in some cases.

    How can you support your body to increase the balance of good oestrogen versus the bad?

    There are a few simple things you can do daily that will help your body find it's balance naturally, these tools may be all you need to get your body on an even keel again.

    While it is clearly important to minimise our exposure to these external xeno-oestrogens, the good news is that there are other ways of helping nudge oestrogen levels back into balance through phyto-oestrogens found in food and herbs.
     
    Phytoestrogens exert mild oestrogenic effects and block the negative xeno-oestrogens effects on your body, the active chemical constituents are isoflavones, coumestans and lignans, and they work as hormone balancers. They mimic natural oestrogen or block it at oestrogen receptor sites on cells throughout the body. Imagine these receptor binding sites as parking spots reserved for hormones.
     
    Once “parked,” the hormone can exert its effect on the cell. If the body’s ‘good’ oestrogen levels are low, phytoestrogens fill those parking spots and gently mimic the role played by oestrogens. If the levels of environmental oestrogens in the body are too high, phytoestrogens block their access to oestrogen receptor sites, substituting their own milder oestrogenic activity for the excessively strong oestrogenic effects created by environmental xeno-oestrogens.

    Foods
    To promote the good oestrogens increase your intake or make sure you eat these foods which contain phyto-oestrogens daily: 

    My favourite functional foods for women to help keep oestrogen in check include – flax seeds, raspberries, organic soy, carrots, apples, cruciferous veg like broccoli and cabbage, chickpeas, beans, lentils, asparagus, fennel, garlic, oats, pears, peas, pomegranate, dried sea vegetables, sunflower seeds, sweet potatoes, squash and wheat germ.

    Apples & carrots have special fibres that help with detoxification and elimination of bad oestrogens. They bind up excess oestrogen that would otherwise recirculate in the body to cause symptoms like PMS, so that they are eliminated through your bowels.

    Flax contains lignans, which attach to oestrogen receptors. These lignans have a much weaker oestrogenic effect on the body, thus they are protective against oestrogen excess. Flax seeds are also able to inhibit aromatase, further supporting healthy oestrogen levels. Aromatase is an enzyme that converts our androgens into oestrogens.

    Broccoli sprouts contain sulforaphane, which supports methylation of oestrogens in phase 2 liver detox. 

    Oestrogen metabolism is SO important. It’s not just about how much oestrogen you have, but how you’re metabolising it.

     Hummus is an easy way a women can increase her intake of phyto-oestrogens daily.
     
    Particularly powerful phyto-oestrogens are found in soya products. The high soya content in traditional Japanese diets is likely to be why Japanese women tend not to suffer from menopausal symptoms.

    Herbs

    Herbal phyto-oestrogens that I use to manage hormonal imbalances like PMS are as Mexican yam, Black cohosh, Dong quai, Agnus castus and many others. 

    Many women find immense relief from various hormonal problems and peri-menopause by supplementing with phyto-oestrogens.

     
A qualified herbalist will create blends of herbs to address your specific issues combining the best ‘medicine’ for the job.

    Do what you can to minimise your exposure to xeno-oestrogens—you’ll find them in some unlikely places.

    The Danger of Belly Fat & Stress Hormones

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    What is belly fat?

    The stomach muscle covers the midsection of your body, and connect to your pelvis. If you’ve a pad of excess fat covering the muscle, it is known as belly fat, and it’s called visceral fat.

    Visceral fat, or belly fat, extends deep into your abdomen, and is close to your internal organs, such as the heart, stomach and liver.

    Visceral fat is different to the subcutaneous fat which lies just under the skin, and is far more dangerous. It is made up large fat cells which can grow pack into the spaces between the organs, and results in a negative effect on how they function. This can have a serious effect on your health.

    It’s not only fat people who have belly fat, there are factors which show that thin people get it as well i.e. ‘Skinny Fat’.

    Essentially though, you need some belly fat to cushion your organs in case of a bump or fall. It’s only when it is alarmingly expanded that you need to take action!

    What causes belly fat?

    There are many causes of belly fat, most of them directly related to your diet and lifestyle. Here are some of the reasons for the increase in belly fat:

    • Excessive intake of sugary and refined foods such as cakes, candies, sweets, rolls and cookies.
    • Nutrient-poor processed foods and carbohydrates which are not able to be processed by the liver, and end up being stored as fat.
    • Heavy alcohol consumption is linked to excess belly fat.
    • Inactivity and a sedentary lifestyle plays a huge part in obesity, including the dangerous belly fat.

    Embracing a healthy eating plan can help prevent belly fat from developing, and fat burning foods like nuts, eggs, lean meat, peppers, leafy greens will help. 


    How hormones are linked to belly fat. 

    If you have extra belly fat it can indicate that you have an imbalance in the following hormones:

    • Cortisol - is a hormone which is essential to survival. It is produced in the adrenal glands and dictates how energy is used, control of blood pressure, and promotes the metabolism of carbohydrates and fats. It also helps your body mount a response to stressful situations.Undue stress results in an over-production in response to the stress, which leads to cravings for sugary, fatty comfort foods. This extra food is stored as fat, especially round your abdomen.

    • Oestrogen. Too much oestrogen is a major cause of belly fat, and studies have shown that it affects both men and women. Excess abdominal fat in men increases the conversion of testosterone to oestrogen, and as the oestrogen levels rise, the belly fat increases.This gives rise to a vicious circle as testosterone levels drop lower than normal, leading to increased stress, increased cortisol production, more cravings and more belly fat.

    The dangers of belly fat.

    Researchers at the American Diabetes Association revealed that visceral fat is just not there in an inactive state. It in fact produces toxins, among which are chemicals called cytokines, which increase your risk of heart disease. The cytokines also make the system less sensitive to insulin, which could lead to the development of diabetes.

    Studies at the Massachusetts General Hospital reported that visceral, or belly fat, is one of five components of a metabolic syndrome which increases the risk of the following conditions:

    • Stroke and heart disease.
    • Brain problems such as depression and dementia.
    • High blood pressure and possible hardening of the arteries.
    • Promotes the development of triglycerides and LDL (bad) cholesterol in the blood.
    •  Leads to poor blood sugar control which can lead to diabetes.
    • Causes inflammation in the body which increases the chances of falling prey to diseases.
    • The inflammation may also aggravate arthritis, and lead to other bone problems.

    Some ways to help combat belly fat.

    • Get your stress levels as low as possible. Stress may lead to a spike in blood sugar, which promotes insulin resistance.
    • Get more exercise. Exercise is crucial to help combat belly fat, so commit to regular exercise to reduce the size of your midriff.
    • Cut out refined, acidic foods. The extra acid in your system which cannot be metabolised, will be deposited in your fat cells.
    • Cut down eating saturated fats which are found in fatty red meats, bacon sausages, processed meats, and cheeses. Opt for lean cuts of meat, skinless chicken, and fish such as salmon, trout, tuna and hake which are rich in omega 3.
    • Eat some good fats, because research has shown that not all fats are bad, and by adding some good fats to your diet, helps the body burn bad fat. Some foods containing healthy fats include avocado, olives, walnuts, and fatty fish.
    • Drink less alcohol which is high in calories and sugar, and leads to fat gain, often apparent in the middle and waist area.

    Banishing belly fat will be good for many things.

    heart health

    Excessive, unsightly belly fat may also have a detrimental effect on your self-confidence, and as well as your self-esteem. Looking good again, can help rebuild positive feelings about yourself.

    But the most important benefit will be the restoration of good health, and a major improvement in your general feeling of well-being.

    Nip increasing belly fat in the bud by dealing with stress to prevent the super-production of the stress hormone, cortisol which is the major culprit in the development of belly fat. 

    By getting your stress under control you can start to reduce your extra weight gain.

    References : Harvard Medical School – Massachusetts General Hospital.
    www.webmd.com/diet/features/the-truth-about-belly-fat
    www.dailyburn.com/life/health/how-to-lose-bellyfat
    www.doctoroz.com/article/reset-your-hormones-beat-belly-fat

     

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    Natural Anxiety Tools & Support

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    Anxiety is real for many of us, and for most of us it isn’t always a full-blown panic attack. If you’ve experienced anxiety, you know how much it can impact your day-to-day life.

    There are ample reasons for you to feel anxious, even on a daily basis – the crime rate, financial issues, increasing rates of diseases, even just keeping up with all of the things in our food and environment that might harm you or your loved ones … combine that with caffeine, over-stressed work lives … it’s no wonder you’re anxious. 

    The American Psychological Association (APA) defines anxiety as “an emotion characterised by feelings of tension, worried thoughts, and physical changes such as increased blood pressure.”

    There is often the presence of fear about the future and excessive worry. 

    What’s Wrong with Worrying?

    There are many types of anxiety – it can be fleeting and normal to feel anxious before your wedding, or the birth of your child, or in the midst of a major life change, through to full blown generalised anxiety disorders (GAD) with panic attacks and debilitating phobias.

    Anxiety is a normal response to a stressor; it also causes the release of your stress hormones – adrenaline and cortisol. These are designed to give you a quick boost of energy when you need to flee a dangerous situation. However, chronic anxiety (is not meant to be a part of your daily experience) means more stress, that can then lead to: – cortisol dysregulation, hormonal imbalances, high blood pressure, more belly fat, sugar cravings, and high insulin levels. It may also show up in your life as insomnia, depression, fatigue, and work or relationship issues.

    From the Eastern perspective, any time you move away from a feeling of peace, you are experiencing a form of anxiety.  

    The problem is your body doesn’t know the difference between an overwhelming day or being chased by a tiger. For this reason, your cortisol levels can remain at a “high alert” status, even when you are just feeling a little anxious and not actually in any danger.  

    Gut – Brain Axis 

    One of the most important new understandings is the emerging data on the health of your gut (microbiome, dysbiosis, increased intestinal permeability, and inflammation) and the link to your mental health, anxiety and any depressive-like behaviours.  Anxiety can even start in your body, as a result of food intolerances that create high cortisol levels, inflammation and effect the gut/brain connection. It may also be from toxic exposure like glyphosate, or excessive use of antibiotics. 

    In the growing field of nutritional psychiatry Professor Jacka’s, observational literature confirms that the quality of an individuals’ diet is related to their risk for common mental disorders.

    In one study, a lower intake in choline was associated with anxiety (choline is found in beef liver, salmon, chickpeas and eggs). In another, supplementing with omega 3s showed a 20% reduced level of anxiety. 

    Hormones & Anxiety

    Woman have 31% higher chance of developing anxiety, due to strong hormonal drivers. Anxiety may Increase before your period, as oestrogen and progesterone levels decline. 

    Fluctuations in oestrogen levels during perimenopause may also be associated with mood symptoms. 

    Everything you do in a day affects your brain and risk of anxiety: 

    • what you eat 
    • whether you move or not
    • how you sleep
    • the health of your gut microbiome 
    • your thoughts 

    How does anxiety show up for you? 

    Do any of these occur for you more days than NOT each week? 

    • Do you often feel uneasy or on edge?
    • Is it difficult to stop checking emails or social media, because you feel like you’re missing out on something?
    • Do you often feel like you’re rushing?
    • Do you find yourself lying awake at night thinking about your “to-do” list?
    • Do you find it difficult to control your worries?
    • Do you have any of these other feelings: restlessness, fidgety, irritability, muscle tension, difficulty concentrating, and/or sleep disturbance?

    If you responded “yes” to any of these questions, then you may have suffered from anxiety. 

    Thankfully, there are many different tools in Naturopathy that you can adopt to help with your anxiety – lifestyle practises, herbal medicines and essential oils.

    1. Lifestyle practises – Get the basics right

    Avoid Blood Sugar Dips – balance blood sugar by eating small protein/fat snacks throughout the day to keep your blood sugar stabilised. 

    Avoid Coffee– coffee causes adrenaline and epinephrine levels go up, and the caffeine crash is when your adrenaline and epinephrine levels start to go down while your cortisol levels stay up, causing anxiety symptoms to increase. 

    Take a Deep Belly Breath–  Stress and anxiety cause shallow breathing, triggering your sympathetic nervous system (fight or flight response). Deep breathing stimulates your vagus nerve and supports your parasympathetic nervous system. 

    Try Exercise and Yoga  – a Germany study, a group of 24 women with anxiety were randomised to two 90-minute yoga classes/week over 3 months. Significant reductions in both anxiety symptoms and salivary cortisol levels were found in the yoga group. 

    In another randomised trial from UCLA, 28 women with mild depression were treated with yoga twice/week compared to a control group who did not do yoga. The yoga group had significant improvements in mood and anxiety after only 2.5 weeks in class. 

    Exercise helps to shake loose tension that would otherwise not leave without some physical movement. According to studies, regular exercise works as well as medication for many people to reduce symptoms of anxiety and depression, and these effects can be long lasting. 

    GET OUTDOORS & INTO NATURE!!

    2. Nature’s helpers

    Herbal Medicine 

    There are many herbs that help you cope with stress, worry or any other anxiety related conditions. Adaptogens and nervines, are 2 classes of herbs that are used most frequently, for the nervous system.

    Each person has different needs and requirements and a relaxing herbal formula may contain any of the following herbs:- Scutellaria, Ashwaganda, Liquorice, Oats, Passiflora, Gotu kola, Vervain, Chamomile, Ginger. 

    Nervines are a class of herbs that have a very beneficial effect upon your nervous system. There are 3 categories: nervine relaxants, nervine stimulants, and nervine tonics.  

    Skullcap (Scutellaria lateriflora) skullcap is best known as a safe, reliable, mild nervine that excels in relieving anxiety, neuralgia, and insomnia. It treats high blood pressure, premenstrual syndrome, tension headache, and muscle spasm

    Scullcap has a long history of use in the herbal systems of North America, and in Europe. It serves as a nerve tonic and tissue rejuvenator and is protective for nerve tissue. In addition, it seems to have a protective effect on the liver.

    Historically, skullcap’s effectiveness has been enhanced when combined with other herbs such as – valerian, chamomile, passionflower, and vervain, so it shows up in many combination formulas for stress, sleep and anxiety. I have repeatedly seen that Skullcap is profoundly relaxing and is especially helpful for anxiety associated with a restless mind. 

    Adaptogens are another group of herbs, that are also powerful supportive agents that help your body “adapt” to stress by activating your in-built defence mechanisms and boosting immunity. 

    Unlike synthetic chemicals that target a particular tissue or system, adaptogens have a broad-spectrum effect, so they are excellent tonics. They help you adapt. More on adaptogens like Ashwagandha (withania somnifera)

    3. Supplements

    The following supplements may provide extra support during stressful times.

    • Magnesium is considered the most powerful relaxation mineral available. It is critical for various functions in the body and easily depleted by stress.
    • B-Vitamins are also easily depleted during stressful periods. 
    • L-Theanine an amino acid known to reduce anxiety and induce calm. 

    4. The science of smell

    It’s a well-known fact that smells can immediately take you to another time and place. I’m sure you’ve experienced it. Think of the smell of freshly baked bread or newly mown grass.

    Of all your five senses, your sense of smell is the fastest way to reach your brain. The nerve fibres from your nose or when you smell – run straight to the limbic area of your brain.

    Your limbic system has direct links to your memories, learned responses, emotions, and feelings.

    Some essential oils, like peppermint, can be absorbed through your nasal cavity and through to your bronchial tract and lungs.

    These “fast track” delivery systems help explain how your body – and your brain – can respond so quickly to a calming or invigorating essential oil scent! 

    Essential oils and anxiety

    Whenever you inhale oils, tiny nerves send a signal to your brain which stimulates a feel-good response. The chemical constituents distilled from the essence of the plants have an actual physical effect.

    Bergamot – has research to back up the fact that it’s has anti-anxiety properties. 

    In 2011, a study was done on a group of primary school teachers in Taiwan. They were asked to perform a weekly, ten minute steam inhalation using bergamot essential oil. Researchers found that all of the participants experienced a reduction in their levels of anxiety.

    A recent study showed that participants who were massaged with a blend of lavender and bergamot essential oils experienced a significant decrease in heart rate and a lowering of blood pressure. They also reported feeling more calm and relaxed than the control group. 

    Lavender– is a natural anti-depressant and sedative making it one of the most useful oils for anxiety. Lavender has traditionally been used to help promote restful sleep.

    This article in the Natural Medicine Journal explains why lavender has historically been so widely used to treat anxiety and depression. Research suggests that topical applications may actually be one of the most effective methods for people with anxiety disorders as the chemical components of lavender have been shown to enter the blood stream within 5 minutes of massaging the oil on the skin. 

    The calming and relaxing effects of lavender essential oil have a one-two punch when applied topically because of the direct aromatic benefit on the brain when the volatile organic compounds are inhaled and pass through the skin! 

    Here are some useful essential oil combinations.

    Diffusion Blend for Anxiety Relief – the easiest and arguably the most effective approach to use essential oils for anxiety is to put a few drops of any of these oils in your diffuser before you go to bed.

    Topical Anti-Anxiety Applications – another effective strategy is to simply apply these key oils over certain parts of the body – particularly the trigger points – like the bottoms of the feet, on the wrists, behind the knees, behind the ears on the mastoid bone or on the back of the neck.

    Anti-anxiety blend– This is a great blend for your home diffuser, but if you’re on the go you can also mix it with carrier oil and apply it to the back of your neck to provide instant relief from anxiety – 2 drops frankincense, 3 drops lavender, 2 drops bergamot

    Uplifting pick me up– 1 drop orange, 3 drops grapefruit, 1 drop peppermint

    if you aren’t interested in making your own blend, a great choice is to choose one of the many pre-made essential oil blends for anxiety from doTERRA Balance that creates a sense of calm and well-being. And contains grounding wood oils with Frankincense and Blue Tansy. Blue Tansy’s scent helps uplift mood, while Frankincense promotes feelings of peace and relaxation. 

    Cheer is another helpful product for anxious feelings. This blend was designed to counteract negative emotions while promoting feelings of optimism. 

    I also like doTERRA’s Peace Blend or their Serenity Blend.

    The Peace essential oil blend for anxiousness includes: Vetiver, Lavender, Ylang Ylang, Frankincense, Clary Sage, Marjoram, Labdanum, Spearmint

    Serenity blend includes: Lavender, Cedarwood, Ho Wood Leaf, Ylang Ylang, Marjoram, Roman Chamomile, Vetiver, Vanilla, Hawaiian Sandalwood

    5. Bach Flower Remedies

    Edward Bach, a medical doctor and homeopath, created these remedies in the early 1900s. Homeopathy is the belief that the body can cure itself. It uses small amounts of natural substances like plants and minerals to treat the body or mind. The idea behind Bach flower remedies is similar to homeopathy working on the emotions.

    Bach believed that healing negative emotions helps the body heal itself. 

    Rescue Remedy – helps to provide better emotional balance and fast, convenient relief from everyday stress. It contains five flower essences: Rock Rose to alleviate terror and panic, Impatiens to mollify irritation and impatience, Clematis to combat inattentiveness, Star of Bethlehem to ease shock, and Cherry Plum to calm irrational thoughts. it 

    If things are quite bad, or you just know that you need further help, then there may be a great deal of benefit to you to go to find a good herbalist or holistic practitioner to guide you.

    To find out more about how you can manage your stress, anxiety or energy levels please contact sue@suehardman.com.

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    5 Steps to Great Gut Health & Ditch The Bloat

    Rose a woman’s healing herb – an essential in any healing toolkit

    By

    Rose A Herbal Healer

    The rose is steeped in legend and symbolism from Greek mythology, the Eastern traditions and also in Roman legends. Since those early days the rose has not only been appreciated for its beauty and perfume but also for its medicinal values.

    One of the most sensuous and romantic of flowers – is used as a symbol of love in western cultures, of divine love in the church, as a food in the middle east and in skin and perfume preparations since Egyptian times.

    In Ayurveda they say rose treats the heart, nerves, and lifts the spirits. It has an affinity for the blood and has a certain astringency that stops bleeding and reduces inflammation, so it’s very beneficial when there are signs of heat (in Ayurveda high Pitta in one’s constitution) – like a red tongue, agitation, hot flushes, lots of blood, irritability and emotional sensitivity.

    Rose a herbal healer

    The areas where I tend to find rose most beneficial, as a Naturopath and Herbalist, is for women who have issues with PMT, hormone imbalance or who  have periods that are painful, excessive or irregular, it is helpful with infertility and to increase sexual desire.

    If there is an underlying anxiety, nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and the heart.

    I would also recommend using Rose in the following situations:

    – for fevers, rashes, infections, colds & flu
    – as a tea to help clear heat & boost immunity
    – for hyperacidity, diarrhea, excess phlegm
    – rose water is an excellent cleanser used to soothe the skin
    – to help with tissue repair with skin blemishes, acne, minor cuts and fine lines

    How to use Rose

    • PMT or problems with your periods –  try drinking 2 -3 cups of Rose tea daily.
    • Feeling irritable or sad – add rose otto essential oil to your bath or rub it on your forehead or over your heart area. Drink the tea.
    • Red skin and acne – spray your face with Rose water after cleansing. The best toner ever!
    • Inflamed red eyes – spray rose water onto cotton pads and place over eyelids

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