Sue Hardman

Nourish + Rejuvenate

Plant medicine

Stress is Not Good For Your Immune System

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We Live in an age of anxiety caused by stress

 

Our modern, rushed lifestyles have allowed stress to filter into almost every area of our lives. When you feel stressed your body reacts by releasing chemicals giving you more energy and strength.  A good thing if you’re facing physical danger and a bad thing, if it’s due to emotional stress and there is no outlet for this extra energy and strength.

There are many different causes — could be physical (such as fear of something dangerous) or emotional (such as worry over your family or job.) Identifying what may be causing you stress is often the first step in learning how to better deal with it.

So stress is best described as a state of mental and emotional strain resulting from adverse or demanding events in your life.  Of course, it’s impossible to avoid all the stressors that come your way.

The solution however, lies in the way you react to it.

How stress weakens the immune system

Scientists have long been aware of the connection between your stress and your immune system, and how it compromises your immunity.

The immune system is your body’s form of defence, which is made up a myriad of cells, tissues and organs, which work together to fight toxins and other foreign substances which threaten to do harm to your body.  When you’re stressed the immune system’s ability to defend the body is reduced, and we become susceptible to infections etc.

This is how your immune system is compromised by stress:

  • Studies have shown that the immune system of highly stressed people have sluggish responses to health challenges.
  • The raised levels of the stress hormone cortisol, over-produced by chronic stress, can suppress the effectiveness of the immune system, making you more vulnerable to reduce stress responseinfections.
  • While cortisol does its job, the immune system receives signals to slow down, and if the stressor is not eased and cortisol stays high, the immune system may remain in low gear.
  • The under-performing immune system can then result in serious inflammatory conditions, which is the cause of many ailments.
  •  The immunity of those who would normally have a healthy immune system, is subsequently lowered.
  • Chronic levels leads to a lower amount of a certain protein being produced, which is instrumental in the signalling for “reinforcements” between immune cells. Without this communication the body is in danger of contracting acute illnesses, and may have to endure extended recovery times.
  • Can have an indirect effect on the immune system if a person uses unhealthy coping strategies like binge-eating of unhealthy foods, and smoking or drinking much more than usual.

The bottom line is that if you have constant, chronic stress which is not effectively handled, you lay yourself open to various illnesses which can have a devastating effect on your health. Learning to cope in a healthy way will minimise the negative impact it may have on how your immune system functions.

Steps you can take to help reduce stress
reduce stress

  • Follow a healthy diet, be sure to eat a good nourishing breakfast. Stress reduces levels of magnesium and vitamin C – be sure to boost your intake of these. For MORE detail on this read Boost Your Immunity and Keep Healthy All Year Round
  • Stay away from sugars and bad fats (trans/processed). These put unnecessary stress on you, spiking blood insulin and your digestive system.
  • Avoid excessive caffeine, which may give you a short boost, but could leave you feeling jittery and anxious as you wind down.
  • It’s very important to get enough sleep. Sleep pattern disturbances, or even mild insomnia, will be perceived by the body as major stress. The cortisol will rise to new heights, and immunity will fall to new lows.
  • Interact socially often, and talk to family and friends if you feel the need to unburden or get some advice. Boost the love hormone to reduce your stress.

The efficiency of your stress-coping skills will be the key to a vital, fully-functioning immune system.

Some good news

The good news is that a little stress is not a bad thing, as it keeps you alert to react to sudden, unexpected dangers. Short-term suppression of the immune system will not put you into danger, it is only when it’s chronic that you will be prone to infection and disease.

Brief, and short bouts of stress due to unforeseen events or circumstances in your life, will simply keep you on your toes to respond quickly to the situation, and will have no negative effect whatsoever on your immune system.

In conclusion

Stress is no laughing matter, as it plays a part in many diseases such as high blood pressure, heart disease, diabetes, cancer, AIDS, obesity, and chronic digestive problems (IBS), to name but a few.

Many women don’t realise the knock on effect that it has on their hormonal system – think Adrenal fatigue, PMS, hot flushes, skin problems. After all everything is connected, cortisol – the stress hormone causes all the other hormones to go out of balance.

Surveys conducted worldwide have revealed some disturbing facts.

  • In the US results showed 75% of adults reported experiencing high to moderate stress in the past month, and more than half felt it had increased over the past year
  • 91% of Australians presently feel stress in at least one part of their lives. Australian employers report absenteeism due to stress costs the economy about $14.2 billion annually.
  • 3.7 million working days are lost annually in the UK, thanks to stress related issues, at a cost of about 28.3 billion British pounds.

A serious situation indeed!

You do not have to be a statistic of poor health because of stress. If you cannot handle it on your own, get assistance from someone who has the expertise to help you. Do what is best for your health.

My clients have seen the benefits of using herbs called adaptogens which have an amazing ability to help you’re body deal with stress,  Adaptogens Might Be Your Answer To Fatigue, Stress or Anxiety

 

 

 

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References.
www.mayoclinic.org/healthy-lifestyle/stress-management/in/stress/art-2004603
www.livestrong.com/article/22689-stress-affect-immune-system/
www.gostress.com/stress-facts/

Chocolate – Is A Superfood (so it’s good for you)

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Chocolate. Yes it is good for you and here’s why!

Cacao or raw chocolate has been used in South America for centuries for its healthy benefits and energising properties.

Cacao is the dried seed from a South American tree and which is used to make cocoa, chocolate or cocoa butter. Cacao contains many of the same health benefits of the dark green leafy vegetables, however it all depends on a few key things; like how it’s prepared, how you eat it or what you eat it with.

Why is Raw Chocolate good for you?

raw chocolate superfoodRaw cacao beans are full of flavonoids that act as natural antioxidants. Antioxidants protect the body from ageing and disease caused by free radicals. Raw cacao contains up to four times the antioxidants of traditional cocao powder.

Scientists from Cornell University in the US recently discovered that raw cacao contains nearly twice the antioxidant content of red wine and up to three times the antioxidant content of green tea.

Benefits

These are the amazing benefits of good quality raw chocolate:

  • It’s a top food source of antioxidants.
  • Top source of magnesium – nature’s tranquilliser for helping you deal with stress.
  • Contains the compound that scientists believe is released when you’re in love (Phenylethylamine) – now we all need more of that!
  • Boosts serotonin & endorphins – improves your mood and the feel good emotions.
  • Supports good heart health, helps lower blood pressure and it reduces inflammation – i.e. stops ageing read more about that here

Avoid this chocolate!

Commercial chocolate (bars, sweets etc.) is usually roasted to high temperatures that ends up destroying all the goodness – the anti-oxidants, enzymes and nutrients whereas raw chocolate is not heated above 45°C to maintaining it’s health benefits.

Store bought chocolate bars also mostly contain a lot of sugar and milk which if you don’t know all the negative effects that sugar has on your weight, your skin and ageing then read more here.

The lower the cocoa content in the chocolate bar or sweet the lower the antioxidant level e.g. A 75% cacao bar has approx. 25% sugar.

Uses

Cacao powder is finely ground and easy to add to recipes or smoothies, homemade energy balls and raw chocolate cakes.

The cons

You can have too much of a good thing.  Raw cacao is a stimulant, contains some caffeine and can over stimulate the nervous system, especially if you are sensitive. Don’t consume more than four heaped teaspoons a day.

HEALTHY CHOCOLATE RECIPES

Raw Chocolate Nut Smoothie – Energiser

raw chocolate smoothie

½ cup almonds

2 cups dairy alternative milk i.e. rice milk or coconut milk

2 medjool dates

1 teaspoon raw organic cacao powder

1 banana (frozen if desired)

Directions

Place all ingredients into your blender and mix until smooth and enjoy!

 

Chocolate & Kale Smoothie – Hormone Balancing

chocolate and kale smoothie

  • 1 cup coconut, hemp, or almond milk
    1 frozen banana
    1 cup of kale
    3 tablespoons cacao nib
    1 tablespoon raw cacao powder 5-6 ice cubes

Directions

Throw all ingredients in a high-powered blender and blend until smooth.

 

 

Healthy Chocolate Bar Recipe

raw chocolate nut square

-2 cups of mixed nuts, seeds and dried fruit
– 1/2 cup of coconut oil
– 1/2 cup of cocoa powder
– 1 tablespoon raw honey

 

Directions

Chop nuts into smaller pieces.
Mix all ingredients together, flatten in a baking tray and refrigerate a minimum of 4 hours.
Cut into squares.
Store in a refiergate.

To help you get started on your journey to better health, you can start with one of the free resources, whether you’re looking for help with your digestion or gut, choose the first free guide or if you need more energy then be sure to choose the  guide to Endless Energy

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Herbal Teas – kitchen healing essentials

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FullSizeRender-3Nothing like a good cuppa tea to sort out the problems of the world. My grandmother loved her tea and it was the first thing we’d do when we visited her, I do miss being able to sit down and share a pot of tea with her.

Who meets for a cup of tea these days? It seems we’re all more likely to meet for a coffee. But, a cup of tea is so much more than just about the socialising. I wanted to share with you how ‘just’ a cup of tea could be one of THE most simple ‘healing’ tools that you could have in your kitchen. I know you might say, it’s only a cup of tea!

Research studies and ancient eastern traditions show that herbal teas can have the most positive effect on supporting you with illness, ailments and for ensuring optimum health.

As a herbalist and lover of simple, effective, quick and easy solutions there are some essential herbal teas in my kitchen for when first aid is needed – either to settle a sore or nervous tummy, insomnia, anxiety, cramps, heartaches, the beginnings of a cold or flu, bloating, indigestion and even PMT.

Be sure to stock up on chamomile, rose, peppermint, cinnamon and ginger teas for your home and then you’ll be covered with the basics. Of course you05_05_10_01_12_chamomile-bsp-150x150 need to know which one to use when and you may have be unaware of some of the other things these common herbal teas can be useful for. Chamomile is calming but so much more, peppermint for wind and so much more, ginger for nausea and so much more…..

Fresh grated ginger is one of my personal favourites, it has an amazing taste and is more than a treatment for nausea, which many pregnant women can attest to. It’s one of the foundation herbs used in Ayurvedic and TCM and it’s brilliant for balancing your digestion, great to have before a meal to boost the ‘fire in your tummy’ to help digest your food and get the nutrients you need.  I would say most of us would benefit from drinking warming ginger, daily.

I love having a flask of ginger tea ready to drink at anytime, during the day. Ginger is one of the most researched herbs (along with turmeric) and it has many uses, it’s anti-viral too – so brilliant for colds or flu. Herbalists consider it a universal medicine with multi-healing properties that benefits everybody and all diseases. With ginger think – digestion, lungs and circulation.

Chamomile is most commonly considered a calming tea, but herbalists call it the ‘Mother of the gut’. I found this tea to be particularly useful when ever we have tummy upsets because it works on the nervous system found in your gut or as we like to call it the – ‘second brain’. Think tummy aches from unknown causes, IBS and when someone is nervous about something and have that tight feeling in their tummy. Chamomile excels at treating what is commonly known as a “nervous stomach”, which generally implies digestive upset alongside anxiety, nervous tension.

That aromatic component from Chamomile’s high essential oil content, has a specific relaxing, calming effect on your nervous system and can be helpful for insomnia, cough, bronchitis, cold or fever, gas, gut cramping and mild constipation. .

iStock_heart_of_rosesxSmallRose – heals the heart, balances hormones and is uplifting. It’s a bitter, cooling herb so it can help with headaches and inflammation. Used in combination with other herbs it adds beauty and colour to a blend.

I often recommend rose tea for PMT, periods that are painful, excessive or irregular and if there is an underlying nervousness, sadness or grief the role of rose is nourishing on the nervous system. It has a calming effect on the emotions and as it has an affinity for the heart. It’s often used in times of sadness and grief.

Peppermint – a great pick-me up if you ever need an alternative to coffee. It’s full of aroma that awakens the senses helpful in congestion in the head, use as a hot tea to cause sweating with colds and flu. Useful when there is a lot of mucous. It can lift feelings of emotional ‘heaviness’ and relieves the symptoms of abdominal gas, bloating, muscle spasms and nausea (without vomiting).  Peppermint tea can also be made using fresh herbs from the garden’and it’s one of the easiest herbs to grow.

Researchers from the University’s Department of Psychology have found that drinking peppermint tea improves alertness, while chamomile tea has a calming effect. These findings were presented at the annual British Psychological Society Conference in Nottingham this week (26-28 April 2016).

Cinnamon – useful for poor circulation, colds, flu and a bout of diarrhoea but among this spice’s most impressive health benefits is its ability to cinnamonreduce your sugar cravings. By controlling blood sugar levels you can prevent spikes after meals, normalise your blood sugar levels and improve glucose control.

Cinnamon has more antioxidants than many so-called antioxidant foods, like-for-like. For example, one teaspoon of cinnamon has as much antioxidant capacity as a full cup of pomegranate juice or a half-cup of blueberries. Two of the main types of cinnamon, are Cassia and Ceylon. A better option for taste and health is Ceylon cinnamon (also called Sri Lanka cinnamon or “true cinnamon”).

I recommend that you drink herbal teas because it’s a fantastic and safe way to maintain your health over time. Consistent tea drinking gives your body what it needs in doses that it can handle.

Teas are a really wonderful way to boost your body’s hydration, and because we’re made of 65-80 percent water, the constituents that hot (and cold) water pulls out of the herbs are really absorbable for us. Each herb has a myriad of actions so it isn’t hard to come up with a tasty blend that does a lot of good in your body.

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Pelargonium – Quickly Stops Coughs, Colds & Sore Throats

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#Plant Medicine 101

Your nose is running, you can’t breathe, your throat is dry and scratchy – it happens to most of us and it’s especially hard when it effects your kids because there aren’t to many effective solutions.

woman-blowing-nose-400x400Pelargonium (Pelargonium sidoides) is gaining huge popularity in Germany because of it’s effectiveness against the symptoms associated with colds and flus, and it is the best researched herbal cold and cough remedy.  It helps to reduce the mucus of snotty noses and phlegm that makes it hard to breathe, improves a bad cough and any associated chest pain, and decreases congestion to help open the breathing passages.

I keep this herbal medicine in my Home Medicine Cabinet, along with some of my other favourites – including Echinacea vulgaris.

Pelargonium has long been used by the South African Zulu’s, it’s also known as the black geranium, “umckalwabo”,  roughly translated as ‘for heavy cough and chest problems’.

Back in 1897, the remedy was popularised in England as ‘Steven’s Consumption Cure’, having been brought back by an Englishman ‘cured’ of tuberculosis by a Zulu tribal healer. With the advent of anti-tubercular drugs, it went out of fashion until recently rediscovered by  researchers in Europe.

In the last few years Pelargonium has gone from being an obscure herbal remedy to become one of Germany’s most popular herbal medicines.

While most other cough, cold and sinus medicines tend to mask your outward symptoms, pelargonium shortens the duration and reduces the severity of your respiratory irritations and helps boost your body’s natural defence system.

Scientific research also shows it to have potent anti-bacterial, anti-fungal and immune-boosting properties.

Pelargomium Sidoides has been successfully used for treatment of:

  1. Respiratory infections like bronchitis, sinusitis, and pneumonia, tonsillitis.It is very effective for treating acute bronchitis as it Pelargonium sidoidesincreases your body’s natural healing rate. Studies have found that 40-60% of patients suffering from acute bronchitis fully resolve their symptoms within a week of Pelargonium sidoides supplementation.Some people reported experiencing benefits after just two to three days. People that are not cured after a week still experience benefits from Pelargonium sidoides supplementation, since it can treat the symptoms associated with bronchitis, including headache, fever, fatigue, cough, chest pain while coughing, sputum in the lungs, rhonchi, and nasal dripping. A 2008 report published in Phytomedicine. In their analysis of six clinical trials testing pelargonium’s efficacy as an acute bronchitis treatment, the report’s authors found that pelargonium significantly improved symptoms of acute bronchitis without causing any serious side effects.
  2. It is often used as an alternative to antibiotics – Pelargonium sidoides has anti-infective properties. It prevents bacteria from adhering to cells, helps fight viruses and stimulates the immune system to hunt down pathogenic invaders.
  3. Acute and chronic ear, nose and throat infections.
  4. Rapid improvement in the symptoms associated with colds and flu. Pelargonium may help relieve your common old cold. A  2007 study published in Explore revealed that pelargonium helped reduce the severity of cold symptoms, as well as shorten the duration of sickness.

The alcoholic extract of the root has been shown to have a three-way effect:

1.) Anti-bacterial: The herb extract prevents bacteria from attaching to cells in your mucous membranes. 

2.) Antiviral effect: It prevents viruses from attaching to your mucous membrane cells and stimulates your body’s immune system in such a way that both bacteria and viruses are prevented from multiplying. 

3.)Expectorant: the extract acts as an expectorant, allowing your body to expel contaminated mucous making conditions less suitable for the multiplication of the bacteria and viruses. 

The three-way effect stabilises the immune system, preventing a re-infection, shortens the recovery phase.

Due to its anti-bacterial and immune-modulating characteristics Pelargonium appears to be a good alternative to the conventional therapy of treating respiratory illnesses with antibiotics.

 

                 

Whether you’re considering using herbs for colds, flu, and boosting your immune system it’s best to see a qualified Herbalist. 

A Herbalist will formulate a personalised treatment plan to suit each person depending on their needs, with the correct dosage and combination of herbs.

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(Please note: The information in this article is general information and not a substitute for medical care. As always, consult your own physician should you have any concerns.)

Hummus so much more than a dip

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Do you plan or consider what you’re going to eat for the day?  Do you ever consider the role of functional foods? These are foods that have a beneficial nutritional role – whether it be to provide your body with essential nutrients, balance hormones or to help your liver with the detoxification process.  Of course, if food doesn’t look or taste good then you’ll struggle to find me eating it – it’s best when all 3 are delivered.

Hummus is a creamy Middle Eastern dip that I’d class as a superfood with all it’s health benefits and I hope it will be a staple in your home after reading this.

Why eat hummus?

The classic hummus recipes contains 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.Hummus contains the following nutrients: Protein, Fiber, Healthy Fat, Carbs, Vitamins – A, C, Vitamin B6, Folate and Minerals – Iron, Zinc, Calcium, Phosphorus and Manganese

The benefits of each ingredient:

  • Chickpeas are protein, fibre-rich legumes, a natural source of phytoestrogen, (which isn’t actually estrogen but does a good job of standing in for it) and a great choice if you’re looking to reduce your meat consumption. They’ll keep you feeling fuller for longer because of that combination of fiber and protein.

    Many Mediterranean nations experience great health, low heart disease and greater longevity. This may be due to the high fibre content – like chickpeas. Studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

    Chickpeas have also been shown to have protective properties against cancer, while the fiber helps to keep waste moving out of the body quickly.

    It helps to balance blood sugar levels and decreases the chance of developing diabetes or insulin resistance.

    Diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index. A high-fibre diet that includes legumes can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risk, and aiding in weight loss.

  • Tahini or sesame seeds contain lignin’s another natural source of phytoestrogens, loaded with fibre, and they’re also a great source of minerals.Sesame seeds are considered one of the ultimate reproductive foods in Ayurveda.as they enhance egg and sperm quality and quantity.
  • Olive oil is not cooked, and will therefore not be oxidised and hydrogenated.  Olive oil has been found to reduce inflammation in your body. Regularly consuming olive oil has been correlated with improving blood pressure levels, glucose metabolism, and reducing harmful cholesterol.
  • Raw garlic has a whole host of benefits including flavonoids, oligosaccharides, selenium, high levels of sulfur, and more. Garlic has been proven to help reduce your risk factors associated with heart disease, cancers and it acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral.
  • Lemon juice is alkalising and helps reduce acidity common in most modern diets, it also helps to increase your immunity, boost digestion, and to help keep blood sugar levels stable.
  • Sea salt best from a good quality source i.e. Himalayan sea salt which contains 60 trace minerals that have numerous health benefits:

Hummus is an anti-inflammatory food:

  • Extracts from garlic have been shown to reduce inflammation and help fight wrinkles and aging.
  • Chick Peas reduce inflammation, blood clots and inflammation markers.
  • Olive oil and sesame seeds reduce inflammation and provide important antioxidants, both which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy.The role of inflamm- ageing in a previous post you can read it here.

Recipe
Go here

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The Amazing Benefits of Turmeric

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You may already use turmeric root powder in your cooking, particularly if you like Indian-inspired dishes. It’s the key ingredient in your curry powder. Turmeric has been a staple of Indian food traditions for millennia and has a long history of healing use (over 4000 years) in Ayurvedic and Traditional Chinese medicinal traditions.

What is turmeric and what’s it’s secret?

Turmeric has a mellow flavor and is a bright yellow colour.

Turmeric may be the most effective natural supplement you could find as few others possess such a wide spectrum of qualities and medicinal uses.

Many recently published research studies are showing that it has major benefits for your body and brain.

Science has started to back up what ancient health traditions like Ayurveda & TCM have known for a long time, that it really does contain compounds with medicinal properties.

Curcumin is the main active ingredient in turmeric.

The latest research on Turmeric & Curcumin

  • A new study from universities in China confirmed the antidepressant effects.
  • Scientists have demonstrated that turmeric may be helpful in decreasing blood sugar levels associated insulin resistance.
  • Oxidative damage one of the mechanisms behind ageing and many diseases. Curcumin has powerful antioxidant effects.
  • Now researchers from The University of Nottingham and Ludwig Maximilians University in Munich have found that curcumin may help reduce inflammation associated with tendinitis.
  • Chronic inflammation is a contributor to many common diseases. Curcumin can inhibit many molecules known to play major roles in inflammation.
  • Both turmeric and curcumin have shown potential to prevent DNA damage and help DNA repair. That is good news for preventing disease and slowing the aging process.

What Ayurveda have known for 1000’s of years about turmeric

  • It is strengthening and warming to your whole body it will promote proper metabolism correcting both excesses and deficiencies.
  • Improves your digestion – balances gut flora, will cleanse and strengthen your liver.
  • You can use it topically in the prevention and treatment of skin diseases.
  • Relieves arthritis, swelling is applied to sprains, burns, cuts, bruises, insect bites and itches.
  • Is considered a blood purifier and and is antimicrobial.

What are the Incredible Health Benefits of Curcumin?

✓Reduces your response to inflammation
✓Boosts your joint flexibility and comfort
✓Supports a healthy heart
✓Helps keep your mood balanced
✓Increases your memory retention and clarity
✓Supports good liver health
✓Encourages optimum immune
✓Helps you maintain a healthy digestion

How to take your Turmeric or Curcumin

It’s great for infections or inflammation like achey joints.

It’s probably best to avoid the heat of a curry, when you have inflammation, and take the powder with water – 1/4 teaspoon 3-4 x per day depending on the severity. If the taste is unbearable get some capsules.

It also turns out that the piperine in black pepper enhances the bioavailability of the curcumin in turmeric by 2000% (Shoba et al. 1998), when you cook with turmeric be sure to add a little black pepper.

Whether by incorporating it into cooking or taking it as a powder or one of several herbs in a tea, turmeric is at the heart of many different remedies and continues to prove its value after thousands of years of use.

 If you want to get yourself some Turmeric – try this product made by Pukka

  • Wholistic Turmeric is a concentration of the finest parts of whole turmeric root gathered from fertile organic soils.
  • This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.

 

Golden Fusion™

Highly Bioavailable Curcumin and Grass-Fed† Collagen Peptides
Golden Fusion™ is a modern take on a centuries old golden milk recipe that is both great tasting and convenient. Golden Fusion features CurQfen®, a highly bioavailable form of curcumin with fenugreek along with grass-fed† collagen peptides. Organic herbs turmeric, ginger, cinnamon, pepper, Indian cardamom, and moringa in an organic coconut milk powder base round out this innovative formula.