Ease the sneeze this Winter!

It’s official! The clocks have turned back, the dark evenings arrived, those last few golden leaves are about to shed and the temperatures outside have taken a dip. I’ve already been reaching into the wardrobe for my cosy layers and woolly jumpers! It certainly feels like winter is creeping in. It’s also that time of year where those sniffles, coughs, colds and viruses are starting to rear their ugly heads. So, what steps will you be taking this winter to support your immune system?

For many, it will be a visit to the chemist for a ‘quick fix’ or some sort of medication to alleviate our symptoms in order to continue with our busy day to day lives. But often with a cold, flu or any other virus these medications will only have the ability to mask or treat symptoms but cannot eliminate the virus itself. It’s up to our immune system to do that. Viruses, which are small infectious agents that replicate inside the body, only cause illness in the first place when the immune system fails to do its job.

Our immune systems when in good working order are constantly working to keeping threats at bay. What many will not realise is that our bodies frequently host viruses that don’t result in illness – this is because a healthy immune system will neutralise viruses before they can replicate to the point of causing symptoms. So the most beneficial way of avoiding illness from viruses or any other infectious agent is to maintain a strong immune system.

There are many remedies found in nature that can be taken to bolster the immune system and of course a wholesome, healthy diet that is rich in fruit, vegetables & whole grains whilst adopting other healthy lifestyle strategies, for example getting adequate sleep, taking regular exercise, avoiding smoking and having a moderate alcohol intake will all help protect your body from environmental attack. Adding the following immune boosting foods to your next shopping list will be a great step in the right direction: garlic, kiwi fruit, blackcurrants, sprouts, oats, shiitake and reishi mushrooms, berries, broccoli, kale, and ginger to name but a few. Keeping adequately hydrated is also important, so always make sure that you maintain an adequate water intake.

But what if our immune system fails and we fall prey to a cold or even the flu? Well, at these times there is a natural remedy that has a high rate of efficacy in tackling common viruses. It’s the fruit of a tree that can be found growing in our hedgerows in abundance during the autumn months.  Black Elderberries – are the fruit of the Elder tree, of which worldwide, there are many species, but it is the ‘black elder’ or sambucus nigra, a small tree native to Europe, North Africa and Western Asia that is commonly used in medicinal preparations. The Elder Tree has a rich and varied history of culinary, medicinal and folklore uses. For centuries it has been associated with warding off evil and protecting from witchcraft. Today though, it is commonly recognised for warding off the evil of colds and offering protection from the flu.

Traditionally, almost every part of the tree is used to prepare medicines, tonics and drinks, including the flowers, berries, bark and leaves. The berries are a rich source of vitamin C, anthocyanins and flavonoids which are all powerful antioxidants that protect the body from free radicals. Studies have linked anthocyanins to increased immune coordination and shown to boost the production of immune cytokines – key messengers in the immune system that help regulate the immune response. This allows the body to defend us against disease.  A study published in 2004 demonstrated Elderberry’s ability to improve flu like symptoms. The study examined 60 people with the flu. The group that received the elderberry extract for five days had their symptoms subside four days earlier than the placebo group. Elderberries also have a strong affinity for the respiratory system and encourage expectoration thus reducing acute and chronic mucus congestion. They are also very soothing, they will coat the membranes alleviating sore throats and irritating coughs.

How does elderberry extract prevent viruses from replicating? Viruses are coated with hemagglutinin spikes that allow them to penetrate the cell membrane, enter and take control of the cell. Elderberries contain ‘antivirin’ - a compound which helps to neutralise the activity of the spikes. When deactivated the viruses are no longer able to enter our cells and replicate.

So next time you find yourself starting with the ‘odd sniffle’ that develops into a cold or even the dreaded flu, it might just be worth popping into your local health store for some soothing ‘black elderberry elixir’ or make yourself a warming brew with ‘black elderberry and echinacea teabags’. You’ll be back on your feet again in no time!

 Bare Health Recommends:

The information contained within this article is intended for information purposes only and should not replace the advice of your GP or Healthcare professional. Always seek advice if taking prescribed medication or undergoing any course of treatment.

For more information, call into Bare Health, Congleton. Your local, independent health store.

References:

http://www.ncbi.nlm.nih.gov/pubmed/11399518

http://www.ncbi.nlm.nih.gov/pubmed/25327310

http://www.ncbi.nlm.nih.gov/pubmed/22972323

http://science.naturalnews.com/2000/6974773_Incorporation_of_the_elderberry_anthocyanins_by_endothelial_cells_increases_protection.html

http://www.ncbi.nlm.nih.gov/pubmed/15080016

http://umm.edu/health/medical/altmed/herb/elderberry

Top Tips for a healthy Christmas!

A healthy Christmas survival guide!

So Christmas is just around the corner! Are you full of festive cheer? Have you finished your Christmas shopping? Wrapped your gifts and placed them underneath the Christmas tree and now eagerly awaiting the holiday to arrive along with precious time to spend with family and friends? Maybe you haven’t even started yet and it’s all going to be a little last minute with you burning the candle at both ends and then when Christmas Eve finally arrives – you collapse in a heap, start to relax into the festivities and wham (and I don’t George Michael singing last Christmas!) you’re suddenly hit with the sniffles that develop into a cold or even worse, the dreaded flu and Christmas is spent feeling under the weather, or, you miss out completely and spend it in bed!

Do you think about keeping healthy over Christmas and take steps to keep yourself fighting fit? Or is it a time where you throw caution to the wind, party hard, eat whatever you want and yep you guessed it drink whatever you want and then worry about the consequences in the new year?

Well here’s a few tips that may just keep you in the festive spirit and carry you through to the new year without a cough, sniffle or a sneeze in sight! Or a huge hangover and a belly as big as Santa Claus himself!

 Support your immunity

 A weakened immune system is susceptible to not only colds, flu & infections but also to more serious health conditions. Strengthening your immune system through good nutrition and supplementation are ways in which you can support your overall health. Research has highlighted the central role vitamin D3 plays in immune health. The anti microbial proteins that fight viruses and bacteria are dependent on adequate levels of vitamin D whilst the minerals selenium, copper & zinc and vitaminc also contribute to the normal function of the immune system. 

Olive leaf has been traditionally used for centuries in many cultures for medicinal purposes and is constantly recommended to boost the immune system, particularly for those who suffer from recurrent infections. Common conditions where olive leaf has been effective in boosting the immune system include colds & flu, ear infections, warts, cold sores, urinary tract infections, yeast issues and many more.It is thought to work by supporting your body’s innate immunity through interaction with white blood cells known as macrophages.By improving the function of macrophages, our first line of defence is increased and our ability to repel harmful microorganisms enhanced. 

AllicinMax, a stabilised, patented Allicin extract from garlic has many anti fungal and anti viral applications. It is particularly beneficial during the winter months as a preventative – research confirming a 60% reduction in the likelihood of developing a cold and should you be unlucky and fall prey to colds & flu, then it has also been shown to reduce symptom duration and reduce the chances of re-infection.

Should you succumb to a nasty cough then a traditional cough remedy containing black elderberry, manuka honey and thyme may provide significant relief helping to coat and soothe irritated and inflamed respiratory membranes whilst working as an expectorant helping to expel mucus from the lungs.

Diet – you are what you eat! 

Christmas seems to be the season where we take leave of our senses a little, the supermarket shelves are crammed with seasonal delights and then there’s the Christmas TV adverts, one after another ,enticing us in with an array of treats, puddings, fantastic deals on alcohol and chocolates galore! The choice is astounding and we give ourselves free reign to eat, drink and be merry until we’re ready to burst. Everyone deserves a treat every now and again and I’m no party pooper. However, there are lots of ways to make sure you are getting the balance right at Christmas, and by introducing healthier alternatives into the mix you might just save yourself from the discomfort of over indulging: bloating, indigestion, wind, nausea, headaches and the dreaded hangover! 

At Christmas there’s a fantastic array of fruit & vegetables on offer. Try and cut down on your portion sizes of meat and roast potatoes and go for extra vegetables, especially greens such as broccoli & kale which are packed with essential nutrients and love them or hate them, Brussel sprouts are packed with Vitamin C!

Love your roasties? Well, as an alternative to potatoes try a healthier option of sweet potatoes, roast beetroot, celeriac and parsnip. Seasonal fruits such as cranberries, satsumas, dates and figs are also in abundance at this time of year and are full of vitamins, minerals and fibre. 

Buy organic where possible, eat smaller amounts of food, but more often to keep your blood sugars stable and to keep those hunger pangs at bay! Cut back on the salt too or use Pink Himalayan salt a much healthier alternative. You can find this at your local health store.

Have a selection of nuts at hand – although higher in calories they are packed full of nutrients. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium. A handful a day is ideal, but make sure they are unsalted.

KEEP HYDRATED! It’s party time – cheers! Certainly enjoy yourselves, but make sure you get to drink plenty of water during the day and in between those glasses of wine, beer or whatever your favourite tipple might be. Start your day with a pint of warm water with a slice of lemon – and always have a pint of water before you go to bed. Alcohol will dehydrate you so by ensuring you stay hydrated you will hopefully keep the hangovers at bay!

Seasonal over indulgence

Ok, so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? Well, there are a few natural remedies that would make great store cupboard essentials for over the Christmas period. Extracts of bitter herbs such as centaurium and yarrow are traditionally recommended for those suffering from acid reflux, acid indigestion and heartburn whilst herbs such as dandelion and artichoke are traditionally used for supporting the liver. If you get general indigestion rather than reflux, feel full and uncomfortable in your abdomen after eating and find rich fatty foods are productive of slight nausea then liver supportive herbs could be helpful. Milk thistle is the herb most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm. However, always remember, if you are already taking prescribed medication or have a medical condition always seek the advice of your GP prior to taking these remedies. A course of friendly bacteria in supplement form may also ease symptoms of bloating whilst offering immune system protection. Taking digestive enzymes with meals will help to break down your food so that it can be easily digested and better absorbed by the body. And one very important tip for helping digestion – always chew your food thoroughly!

Get some exercise! 

Why not enjoy a walk with family or friends after your Christmas meal? Exercise has significant benefits, not only will it take you away from all the food and drink, it means you are less likely to help yourself to seconds or over indulgence on your return. It will also support your digestion and metabolism and help to lower your blood sugar levels.

And finally....... try and minimise your stress levels!

Relax and engage in activities over the Christmas period that make you happy. Laugh lots! Laughter is the best medicine! Get plenty of rest and good quality sleep and don’t forget to breathe when it all gets too much. Find a little bit of peace & tranquility among the pre Christmas chaos. Treat yourself to a massage, light some candles, add a few drops of lavender oil to a warm bath and simply let your cares melt away.

Have a great Christmas everyone!

Competition time: 

to win our A.Vogel cold & flu survival kit (see below) simply answer the following question and email your answers to mel@barehealth.co.uk 
by 31/01/2015

Which herb is most commonly associated with the liver due to its ability to protect the liver from alcohol and medications which might do it harm?

The information in this article is intended for information purposes only. Always remember to seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment for any medical condition.

For more information please call into Bare Health, Congleton’s award winning, independent health store.

Lisa's thought for the week - The Emotional Benefits of ‘Shifting Your Focus’

The Emotional Benefits of ‘Shifting Your Focus’

I was singing in the shop the other day and a customer commented I sounded ‘happy’. This got me thinking about what it is to be ‘happy’. Is it really as simple as choosing which thoughts we focus on? Surely not. So I gave it some serious thought. My experience of emotions is plenty of up and down’s. I’ve been experimenting lately with the lower end emotions and I’ve started to look beyond the emotion to see what lies behind it. Once I’ve actually seen what lies behind it it’s then my choice as to whether I stay with it or choose to let it go. This takes repetition as my emotional patterns have built up over 39 years of living. So I’ve been letting go of MANY beliefs and fears that no longer serve their purpose, they belong in the past. I’ve said goodbye with love and I continue to do so.

Where do we focus our attention?

Is it on the good things in our lives? The things we are to be grateful for such as if we can breathe, unaided, hot showers and enough food to ward off starvation or do we focus on the things we lack or don’t like in our lives, for whatever reason?  If I CHOOSE to shift my focus I can CHOOSE how I feel about my life. If I’m honest I have enough to be miserable about in my life as I do to be grateful for. But here’s a question for you:

Which energy makes me and everyone else around me feel more uplifted, positive and dare I say it, happy?  

Yes, grateful energy. There are some days no doubt that sadness and sorrow need to be heard, they may scream so loudly you will have no choice to listen to the pain. Once it’s heard, it’s heard, LISTEN.......Let it come, then let it go, like waves on the shore. CHOOSE..... Choose how you wish to play out your days as you won’t get them back! When you notice a negative focus, honour it, but if it’s unhelpful for your life, shift it. TRUST that you are able to shift your focus. You may shift it in an hour, a day, a week, a month or longer, but shift it you must in order to bring more brightness into your life and the lives of others. Like really does attract like. Become that which you want to attract into your life. Maybe darkness really cannot exist in the presence of light. Choose to be the light as this too shall pass in the blink of an eye and we could enjoy the experience as fully as possible whilst we’re here don’t you think?

CHALLENGE: Over the festive period think about where you can shift your focus in order to make the best of even the most challenging of emotional situations. Remember that which we choose to focus on grows....and grows.....

Lisa Barlow is a Personal Development coach at Bare Health. If you would like to make an appointment to see Lisa on a one to one basis, please call Bare Health on 01260 408413.

Let the flowers take the strain

Let the Flowers take the strain

by Jane Bowdenleigh MSC, LNWCH

Does Christmas bring out the best or worst in you?  Each year I am full of good intentions not to let the Christmas madness dominate.  Yet, it is all too easy to get caught up the in the stress of choosing presents; tackling crowded shops and planning Christmas menus.  When I find life getting out of balance then I turn to a Bach Flower essence mix. It helps me to cope much better with the stresses and strains and provides an added energy boost. When feeling balanced then I am also less likely to succumb to the bugs and viruses at this time of year.

Bach Flower essences are a wonderful natural support for our emotional and mental health all year round, but particularly at stressful times like Christmas.  Many people are aware of Rescue Remedy (a combination of 5 Bach Flowers – Star of Bethlehem, Cherry Plum, Clematis, Rock Rose, Impatiens).  It is one remedy I always carry around with me; handy for shock, grief or moments of panic. Rescue Remedy with White Chestnut can also bring ease if you are finding it difficult to sleep. The key indication for White Chestnut is that you find you cannot switch off persistent thoughts at night and replay past events or conversations.The two remedies together, work well to calm your mind and allow you to get a natural night’s sleep.

Bach Flower essences can be taken 4 drops at a time, direct onto the tongue or in water. They work just as well in hot drinks. You can even add them to your tea or coffee.  It is recommended to take a flower essence up to 4 times a day.  You can take them more frequently if you feel they are needed, without any side effects. 

There are 38 remedies in total introduced by Dr Edward Bach in the 1930s.  Dr Bach believed they could address all aspects of our emotional health which has been my experience using them over many years.  His aim was for the remedies to be an accessible form of healing.  The remedies can be bought over the counter or you may see a Bach Flower Practitioner to help you find the most suitable combination of up to 7 remedies individual to you.  At the same time a Practitioner will educate about the remedies so that users can go onto select remedies for themselves when needed.

Why see a Bach Flower Practitioner at all?  My own experience, even as a therapist, is that it is valuable to have the opportunity of a safe, secure space to explore what I am feeling. We can all benefit from stopping and reflecting on life’s challenges. Christmas is one of those times of the year, when it can be especially difficult to find the time and space we need. To sit with a Practitioner enables you to receive an objective assessment of where you feel stuck. The Practitioner will check out which of the remedies most resonate with your feelings and make up an individual mix that matches where you are presently.

If you are curious how Bach Flower Essences can you bring you more Christmas cheer then call into Bare Health in Congleton town centre.  I am available most Thursday mornings and will be in store on Wednesday 10^th December between 6.30-9.00pm at the Christmas discount event. 

For more information contact Jane Bowdeneigh, Registered Homeopath, at Bare Health. 

Tel 01260 408413.  

Lisa's thought for the week

Why wait to be beaten with a big stick?

by Lisa Barlow

The problem some people have with motivation is that it really is an inside job (apart from if you’re a canoeist being stalked by a great white shark that is)! What motivates me to do something will be different from what motivates you. 

Motivation is the desire to do something. 

Some of us are motivated towards something desirable (the carrot approach) and others motivated away from an undesirable consequence (the stick approach). For example someone might start an exercise programme to move towards fitness, to enjoy all the benefits that being fit affords whilst another just wants to avoid fatness. Generally speaking moving towards something usually helps maintain a longer term motivation to do that which is necessary to maintain the results you seek.  Sadly the majority of people wait to be hit with a stick before doing anything about their situation. It appears we will do more to avoid pain than to gain pleasure (unless there is instant gratification of course). We wait for things to become unbearable before doing something about it, and yet we all know that prevention is better than cure. Maybe we need to suffer for our own spiritual development, who knows?

How do you see yourself? I have listened to many a person talk themselves out of doing something with their own self talk; ‘I’m lazy’ is not an identity statement that is likely to get things done. 

Some thinkers believe you need to change your thoughts before your behaviour changes, others argue that if you commit yourself to carrying out different behaviours your thoughts will change about yourself. Maybe it’s a cycle. Maybe it doesn’t matter what you do different, think or do. In which case it can’t do any harm to work on both thoughts and behaviour can it? If you change your view of yourself to a motivated individual who gets things done AND then commit the ACTIONS necessary for this to be a truth you will change your life. Seems a bit simple doesn’t it? Maybe it is. Maybe we convince ourselves that change is difficult, that we have no control over who we are. Just suppose we have more control over how we think and what we habitually do? How might our lives be different if we believed this to be a truth?

Lisa's Challenge: I invite you to choose one area of your life where you feel ‘out of balance’, either where you feel you are giving too much or too little time and energy to.  Commit to doing ONE thing differently for the next 7 days and notice any changes which happen as a result. Just notice.......

Lisa Barlow is a Personal Development Coach at Bare Health, Congleton. For more information or to book a one to one consultation with Lisa please do not hesitate to call us on 01260 408413

Experience Shiatsu at Bare Health

Would you like to experience well-being?

Would you like to feel at ease in your body and be more relaxed?
Have you thought of Shiatsu?

Bare Health Shiatsu Practitioner, Alison Thompson will be offering 20 min taster sessions on Saturday 22nd November at £5. If a full session is booked on the day then the £5 will be deducted from the cost of the first session. To book your taster session with Ali, please call Bare Health on 01260 408413 and experience at first hand the peace, calm and balance this wonderfully restorative treatment can bring.

What is Shiatsu?

Shiatsu is a physical therapy that supports and strengthens the body's natural ability to heal and balance itself, helping to give back that sense of health and well-being in your life.
Originating in Japan, Shiatsu is a holistic therapy with its roots in traditional Chinese medicine which has been influenced by more recent Western therapies. It works with the flow of energy in the meridian pathways that travel throughout the body.

Shiatsu:
* Helps overcome feelings of pressure and stress
* Soothes the nervous system and calmest the mind
* Increases flexibility
* Both invigorating and relaxing
* Transforms symptoms, emotions and old injuries that are hard to shift

The session takes place on a padded mat on the floor. The client remains fully clothed, ideally loose fitting trousers and top so to enable me to move your body, open joints and stretch muscles where necessary. Socks also need to be worn.

For the first session with new client is 90 mins. Time is allowed for discussion with client to help gain a general picture of health/lifestyle.
Thereafter sessions are 60 mins.

Generally no two sessions are the same as the considerations of the client are taken into account on how they are feeling on that particular day.

Many of us experience highs and lows in energy as we journey through life. Regular Shiatsu can help maintain a sense of balance.

Lisa's thought for the week - Are you an energy creator or an energy stealer?

When you walk into a room full of people what energy do you bring with you?

Does it depend on where you are and who you’re with?

Are people generally pleased to see you or would they like to walk out as you walk in?

When I talk about a person’s ‘energy field’ or ‘vibration’ I am talking about how people make us ‘feel when we are around them. Some people give off ‘good vibes’, some give off ‘bad vibes’. It’s not necessarily (though it can be) what they say or how they behave, it’s something else.  You just sense a vibe; it can be positive or negative. So I invite you to consider the vibes you give off. What we are thinking unconsciously is often given away in our facial expressions and body language. ‘I’m fine’ spoken with a frown and arms folded tightly across the body are incongruent, they don’t match. Something is wrong with the picture. It’s easier to notice the energy vibes of another rather than face the mirror and become aware of our own. I believe we are ‘in charge’ of our vibes with our intentions. 

The next time you are at a gathering or party you don’t want to be at (firstly question why you are there to start with, there will be some pay off), consider the vibes you are giving off. Even if you put a ‘smile’ on your face, the sensitive among the group will sense your negative energy. I guarantee you won’t have a good time and it’s unlikely you’ll be invited back. Mission accomplished on your part, you won’t have to return to a place you didn’t want to go in the first place. My advice..... Go because you really want to or stay at home. If you WANT to enjoy yourself you can do that regardless of who you happen to be with, or where you happen to be. Everyone has a choice. Be fully there or leave, the world is in desperate need of loving presence in all our interactions. If you can’t be that love for whatever reason (and we can all justify our reasons) then choose to stay at home, we are all in need of loving kindness and this must start with ourselves.

Challenge: The next party / gathering / family event you get invited to, ask yourself whether this is something you REALLY want to go to. If not, don’t go but if you do decide to attend for whatever reason, go with love and open yourself to the possibility of having a good time, no matter what happens or who pushes your buttons. Stay open and see if anything changes.

Lisa Barlow is a Personal Development Coach based at Bare Health. If you would like to chat to Lisa or make a booking for a one to one consultation, please call Bare Health on 01260 408413