Natural Ways To Ease The Seasonal Sneeze!

Natural Ways to Ease the Seasonal Sneeze!

After a very long winter, it seems that Spring has now finally arrived. For many of us, it is a time of year that brings new life and renewed energy, lighter mornings and nights and nature itself truly starts to awaken once more. We start looking forward to the Summer, and begin to plan our holidays, time with friends & family and long days in the outdoors. We could liken it to our emergence from Hibernation! However, for some of us, the return of Spring also brings the misery of Hayfever Season!

Usually encountered in the spring and early summer, hayfever it is part of the group of health conditions known as’ allergic rhinitis’ – an allergic reaction to airborne substances which lead to inflammation in the lining of the nose, throat and eyes. People prone to the condition tend to develop the problem during their teenage years, and although the condition lessens in severity with age, it can certainly linger well into late adulthood. In the main, these airborne substances are pollens from grass, trees or flowers. In temperate climates such as in the UK and Ireland, pollen levels increase dramatically in spring as nature comes to life, and as the weather warms up and we head into the summer months, grass, bushes, trees and other plants grow and develop in a coordinated fashion. In this way, pollen levels are highest during spring and early summer

The main symptoms of hayfever are experienced in the eyes, nose and throat. These commonly include:

·         Sneezing

·         Itchy or runny nose

·         Irritation at the back of the throat

·         Itchy or runny eyes

·         Blocked nose

·         Dry cough 

There is evidence that hayfever is on the rise, with one in five of the UK population now suffering with the condition, a number that has trebled in the last 20 years and alarmingly, still on the increase. Jean Emberlin, Scientific Director of Allergy UK explains

“Around 16 million people in the Britain suffer from hayfever and the figure is expected to rise to 30 million within the next two decades. 95% of hayfever sufferers are allergic to grass pollen. One in four is allergic to birch and one in five allergic to oak”

She goes on to say,

“there is substantial evidence from pollen monitoring records and from vegetation surveys to show the timing of some of the pollen seasons has been changing in the UK and across Europe over the last few decades” this is in addition to longer pollen seasons and increasing pollen loads. Air pollution is also contributing to this increase, acting as an irritant to the respiratory system making more people susceptible to symptoms whilst indirectly interacting with pollen allergens and making them more potent."

This is not the news that millions of UK hayfever sufferers want to hear! The bottom line is - hayfever is now becoming an all year round war, with the arrival of Spring posing the biggest battle!

So, what can we do to ‘arm’ ourselves and help minimise the effects of pollen on our health?

There are numerous over the counter remedies that offer some relief, antihistamines, decongestants, nasal sprays, eye drops and steroids are just a few examples. However, if the latest research is anything to go by, some of these over the counter and prescribed remedies need to be approached with caution. A recent study from the Indiana University School of Medicine has found that a certain group of over the counter and prescribed medication, hayfever medication included, could be linked to the development of dementia and Alzheimers in older adults. The scientists have found a link between the prolonged use of ‘anticholinergenics’ (which include some hayfever treatments) and reduced brain size and poorer cognitive performance, whilst the drug users also had lower levels of glucose metabolism in the brain – a biomarker for brain activity that leads to Alzheimers.

With this startling evidence in mind...Are there more natural options available to help alleviate the symptoms of Hayfever? In short, yes. Fortunately, there are certain nutrients and botanical medicines that can provide primary therapy or be used in combination with conventional methods and they might just make all the difference between enjoying the spring and summer months, spending it sneezing, or worse...indoors!

Supporting Hayfever...naturally!

Pycnogenol

 Otherwise known as French Maritime Pine Bark, Pynogenol, is a nutritional supplement which offers a range of extensive and proven health benefits, one of which is to reduce inflammation. This natural process is a response to external factors such as air pollutants such as dust or pollen. Pycnogenol contains a rich blend of of antioxidants known as bioflavanoids, some of which are also found in fresh fruit and vegetables. Its antioxidant activity is approxiametely 30 times stronger than Vitamin E and 50 times stronger than vitamin C. A double-blind placebo-controlled study showed that Pycnogenol supplementation can improve allergy symptoms when started at least five weeks before allergy season. Subjects who received Pycnogenol five to eight weeks before allergy season exhibited 35% less eye allergy symptoms and 20% less nasal allergy symptoms. Those who showed the greatest reduction in allergy symptoms were individuals that began Pycnogenol supplementation seven to eight weeks prior to the allergy season. 

Quercetin

Research supports the use of Quercetin as a natural anti histamine, stabilising the mast cells which release all the cause of the misery. Certain drugs can block the effect of histamine, but quercetin inhibits the release, without any side effects. Quercetin is a flavonoid (plant pigments that give fruit, vegetables and flowers their colour) and found in a wide variety of herbs and vegetables, for example onions, apples, parsley, sage and green tea.Olive oil, grapes, dark cherries, and dark berries such as blueberries, blackberries and bilberries are also high in quercetin. It is now widely available as a food supplement.

Vitamin C

Vitamin C has been found to exert a number of effects on histamine. It appears to prevent the secretion of histamine by white blood cells and increase its detoxification. Histamine levels were found to increase exponentially as ascorbic acid (vitamin C) levels in the plasma decreased. Vitamin C also supports the Immune system and may also have anti-inflammatory effects. Camu Camu, an Amazonian berry like fruit, is a fantastic source of vitamin C. In 1957 the Instituto de Nutricion in Peru undertook the first nutritional analysis of the fruit and found that the acidic fruit was jam packed with vitamin C, containing 30 to 50 times the vitamin C of oranges! Since this initial analysis, many more have been undertaken and have shown promising anti-aging, cognitive, anti-inflammatory, immune, vision, and antiviral benefits. The fruit has a powerful concentration of antioxidants also. Camu Camu can be found in powder form in selected, independent health stores and can be mixed easily with water or smoothies.

Nettle

Nettles (urtica) are especially good if you have high histamine levels & suffer from ‘prickly heat’, they work as a blood tonic and help reduce histamine levels. They also contain Silica which may help strengthen lung tissue. Nettle can be found in the form of tincture, tablets or tea bags.

Euphrasia (Eyebright)

The Homeopathic Remedy ‘Euphrasia’ (Eyebright) is also an effective remedy to ease the irritation of itchy, inflamed eyes and a consultation with a qualified Homeopath will ensure you get a remedy tailored to your unique symptoms.

Luffa

Luffa is a useful herb if symptoms manifest around the eyes and nose. Swift in its effect, it appears to deal with both blocked and runny noses, as well as watery and itchy eyes and a tickly throat. As it is taken internally, it is a good option for those who wear contact lenses and can’t use eye drops. It isn’t contraindicated with other medication, including other hayfever medication.

Spirulina

Spirulina a blue green algae often referred to as a ‘superfood’ due to the abundance of nutrients contained within, however research has also shown it to be effective in tackling some of the symptoms of allergic rhinitis. A double blind, placebo controlled study, evaluated the effectiveness and tolerability of spirulina and discovered that it was clinically effective on allegic rhinitis when compared with a placebo. Spirulina consumption significantly improved the symptoms and physical findings compared with placebo including nasal discharge, sneezing, nasal congestion and itching. Spirulina can be purchased as an organic, raw freeze dried powder for greatest benefits and absorption or in tablet form.

Local Honey

Regular consumption of raw, local honey during the hayfever season may also offer significant relief. A randomized controlled study conducted by the International Archives of Allergy and Immunology, showed that patients who consumed honey had significantly better control of their allergy symptoms than those on conventional allergy medications. Local honey works to relieve symptoms because it contains local pollen that is causing your allergies. A couple of tablespoons each day may relieve your itchy, watery eyes, congestion and the general symptoms of hay fever

Probiotics

Ongoing research is also showing promising results for the use of probiotics in the prevention and treatment of allergic rhinitis, one study highlighting a reduction in number of symptoms and another indicating that they may reduce the number of allergic episodes. With all of the other well known benefits of probiotics on offer, it may be worthwhile adding a quality probiotic supplement to your daily regimen.

All of these remedies can be found at a quality Independent Health Store near you. For additional tips on how you can ease the sneeze this hayfever season why not drop into Bare Health, Congleton? Our experienced team will be more than happy to offer nutritional support and guidance on how to source the highest quality supplements to receive the full benefits.

The content contained within this article is solely for information purposes. Always remember to consult your GP or healthcare professional if taking prescribed medication or undergoing any form of treatment prior to embarking on any new supplement regimen. If you have any concerns about prolonged use of ‘anticholinergenic’ then please approach your GP for advice.

References:

https://hal.archives-ouvertes.fr/hal-00552433/

http://www.ncbi.nlm.nih.gov/pubmed/20549654

http://www.sciencedirect.com/science/article/pii/S132389301530719X

http://www.ncbi.nlm.nih.gov/pubmed/11056414

http://www.ncbi.nlm.nih.gov/pubmed/23333628

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3314669/

http://www.altmedrev.com/publications/5/5/448.pdf

http://www.ncbi.nlm.nih.gov/pubmed/27088965

http://www.agingbraincare.org/uploads/products/ACB_scale_-_legal_size.pdf

http://naturalsociety.com/camu-camu-berry-benefits-vitamin-c-health-gem/

http://news.medicine.iu.edu/releases/2016/04/anticholinergics-brain-effects.shtml

http://www.independent.co.uk/life-style/health-and-families/health-news/hayfever-drugs-reduce-brain-size-risk-dementia-alzheimer-s-a6991281.html

https://www.allergyuk.org/news/latest-news/post/236-world-allergy-week

http://www.ncbi.nlm.nih.gov/pubmed/21196761

http://umm.edu/health/medical/altmed/condition/allergic-rhinitis

Finding Balance, Finding Self

I was once asked by a client, “When will I know my Homeopathy treatment is complete?”  A simple question maybe – surely when the digestive complaint she came with, felt better.  Or maybe not.  The digestive complaint was better at her first follow up appointment a month later.  Yet there she was at her third appointment exploring other issues around sleep and her emotional health.  As a holistic therapy, Homeopathy takes account of all levels of health; physical, mental, emotional and even spiritual if that is an area you wish to explore.  A problem with her digestion had brought her to see me.  Yet in taking her case, she had also identified a whole range of other health issues that she wished to improve; such as sleep and anxiety.  My goal always is to empower the client to raise their awareness about their own health needs.  It is also a good question to keep reviewing whatever your treatment of choice. 

However it raises the question “what is good health?”  The answer is typically different for each of us.  Just as Homeopathy individualises its approach to your health and the remedy given, what good health means to you, will differ from the next person.  If you have a chronic pain problem such as Rheumatoid Arthritis then feeling healthy may be a day free of pain.  For someone recently bereaved, then good health may be that they can move forward and function each day, without their loved one.

For me, good health is all about balance. Feeling in balance can mean having the energy and vitality to live life to the full.  Being out of balance is when some aspect of my life is limited.  This may be physical and consist of a range of symptoms causing ill health.  Or it may be felt emotionally, feeling too anxious to go to a social event or lacking confidence at work. 

Our ability to regain our balance when life pressures increase or the unexpected happens is also an indicator of our good health.   

Homeopathy and Bach Flower Essences are the two modalities I use as a Holistic Therapist and to maintain my own health.  Both therapies provide time to share your story, have it objectively observed and give the opportunity to self-reflect.  My aim is to facilitate you to write your own agenda for good health.  Edward Bach suggested, “Know thyself, Heal thyself” as a central tenet to working with the Bach Flower remedies.  That for me is the key to good health.  As you build your awareness of self, using Homeopathy and Bach Flower remedies, so you find your own answers, such as knowing when your treatment is complete.

For me the therapies are part of my life time journey.  I may go months or years without needing to see my Homeopath or Bach Flower Practitioner.  Then I find myself finding it more difficult to regain my balance and I know it is time to take stock.  Finding balance is essential for my health.  Is it for you?  Homeopathy or Bach Flower essences and a Therapist to facilitate may be one solution on your journey to finding it.


Jane Bowdenleigh is an experienced Registered Homeopath (RSHom) and Bach Flower Practitioner (BFRP).  She holds regular weekday and Saturday clinics at Bare Health in Congleton, Cheshire.  For more information contact Jane on 07740 798595.  For more information about the extensive range of Holistic Therapies available at Bare Health ring 01260 408413.

Love Your Heart - Supporting National Heart Awareness Month

Love your Heart

This February marks National Heart Month, an important time to raise awareness of Cardiovascular Disease (CVD), its prevalence and the many ways in which we can help prevent it. We all know of someone who is affected by it and very sadly those loved ones who we have lost to it. This month, why not take a little time to consider your own risks and what small changes you can make to keep your heart healthy? With just a little effort on each of our parts and of course, a willingness to change, a huge difference could be made in the incidence of one of the nations’ biggest killers.

There are 7 million people living with CVD in the UK, a number set to rise with an ageing population. New statistics from the British Heart Foundation reveal that Cardiovascular disease causes more than a quarter (27%) of all deaths in the UK or around 155,000 deaths each year, that’s an average of 425 people a day! And if you’re a little unsure of what Cardiovascular Disease is, the British Heart Foundation describes it as an ‘umbrella’ term for all the diseases of the heart and circulation including coronary heart disease, hypertension, angina, heart attack, congenital heart disease and stroke. It's also known as heart and circulatory disease

Did you know that the heart is the hardest working muscle in the body and on average contracts 100,000 times a day? It certainly requires a lot of energy to keep it going and in order to be able to keep a steady energy production and its strong contractile force the heart is dependent on a vitamin like substance and enzyme co factor called CoQ10 (Ubiquinone). CoQ10 is found in most body tissues but is particularly abundant in the heart, liver, Kidney and lungs. It is an integral part of the mitochondria, the energy powerhouse of our cells. Without CoQ10, the food that we eat cannot be converted into energy. In addition to its vital role in energy production CoQ10 it also serves as an efficient antioxidant and helps reduce damage to our blood vessels. Although a simple molecule, it is essential for the survival for human beings being involved in almost all energy related metabolic processes.  However, between the ages of 20 – 80 our levels of Co Q10 in the body reduce by a staggering 60%! People with heart failure invariably have depleted levels of this vital nutrient whilst the use of statin medication has also been shown to negatively impact natural Co Q10 levels, which may be the cause of associated fatigue, muscle pain and weakness.

Several recent studies have documented Q10’s role in the treatment and prevention of heart failure and elevated blood pressure. It has also been shown that Co Q10 can improve the heart’s contractile force and prevent atherosclerosis (hardening of the arteries). KiSel -10, a Swedish study proved that CoQ10 combined with the mineral selenium can reduce cardiovascular mortality among elderly people. The five year, peer reviewed, double blind, randomised and placebo controlled study showed that those treated with a combination of 2 x 100mg of a patented form of CoQ10 and a 200mg selenium had a 54% lower risk of dying from Cardiovascular disease. Whilst one of the most significant double blind randomised placebo controlled studies of CoQ10 ever conducted is the 2014 Q-SYMBIO study. Patients were randomly assigned to either a 3x100mg of a patented Q10 supplement daily or a placebo. Results indicated that there were 43% fewer heart related deaths in the CoQ10 group compared to the placebo group. Heart muscle performance also improved and fewer side effects noted. Overall the study demonstrated that heart patients given daily supplements of the patented CoQ10 formula with conventional therapies have significantly improved survival.

CoQ10 Supplementation may be one approach to consider for healthy heart support, with the potential of great benefits, but what other changes can we make on a day to day basis?

Natural Food Sources of CO Q 10

We can obtain a certain level of CoQ10 from our diet. Good sources include meat (mainly hearts and offal), oily fish, whole grain, nuts and plant oils. However, according to Jurgen Vormann a German professor and nutrition scientist, an average diet only provides around 2-3mg of CoQ10 on a daily basis. The major source of Q10 is that which our bodies produce naturally, however, as previously mentioned, our Q10 levels diminish with age, stress, certain diseases and the use of certain medication. Our daily requirements also vary from person to person. Fortunately, supplements may go some way to help to compensate for these reduced levels.

‘Prevention’ is certainly the best approach to minimising risk of developing Cardiovascular Disease. There is definitely a strong link between nutrition and heart health and by taking steps towards making small dietary and lifestyle changes you can make a significant impact in lowering your risk.

 Heart Healthy Tips

• Consume a diet low in saturated and hydrogenated fats, harmful cholesterol, salt, processed and refined foods high in trans fats and sugar.
• Eat more high fibre foods
• Increase your intake of Omega 3 Oils ‘good fats’ – try to eat oily fish twice a week or consider a quality Omega 3 fish oil supplement. Add flaxseed or Chia seeds to your meals.
• Eat wholegrains, nuts, seeds, fruit and vegetables. Brazil nuts, Beetroot, Garlic, pomegranate, bilberries are especially good for their ‘heart healthy’ benefits.
• Exercise regularly and stay active where possible. Start with just 10 – 20 minutes a day and work this into your daily routine.
• Keep body fat low. Obesity is a known risk factor for CVD.
• Take steps to reduce your stress levels.
• Be aware of your family history of Cardiovascular Disease – a strong family history will increase your risk.
• Keep Alcohol intake to a minimum, stay within the recommended intake and try to ensure you have a number of days throughout the week ‘Alcohol free’
• Quit smoking – those who smoke are twice as likely to have a heart attack. It also causes damages to the lining of arteries, whilst ‘passive’ smoking (inhaling second hand smoke) is a cause of heart disease in non smokers.

 

FOR A LIMITED TIME ONLY: BUY YOUR SPECIAL OFFER CoQ10 Starter pack for only £9.99 (RSP£14.65) at Bare Health In store & Online.

For more information on how you can support your heart and circulatory health, naturally, do pop into Bare Health, Congleton and speak to one of our experienced advisors.

The information contained within this article is solely for information purposes. Always remember, if taking prescribed medications or undergoing any form of medical treatment, always consult your GP or healthcare professional prior to implementing any new regime. 

References:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3331000/pdf/ASL-22-49.pdf

https://nccih.nih.gov/health/supplements/coq10

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1884835/

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3907908/

https://www.ncbi.nlm.nih.gov/pubmed/22626835?dopt=Abstract

http://www.kisel-10.co.uk/

file:///C:/Users/dave/Downloads/cardiovascular-disease-statistics---headline-statistics.pdf

http://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10

http://www.nutritionexpress.com/showarticle.aspx?articleid=320

http://www.ncbi.nlm.nih.gov/pubmed/20301015

http://www.drweil.com/drw/u/ART03367/Coenzyme-Q10-CoQ10.html

https://umm.edu/health/medical/altmed/supplement/coenzyme-q10

Pernille Lund Q10 – for better health and a long life

We've got Christmas all wrapped up!

Why not make someone's Christmas a little extra special with a gift from Bare Health? This year we have a lovely selection of gifts ranging from Neal's Yard Organic gift sets to our beautiful Booja Booja & PANA Chocolates gift boxes. Or how about treating that special someone to one of our delightful products from the Antipodes Skincare range? We have a fantastic offer on currently. For every two Antipodes products purchased you will receive a 'Joyful' hand and body cream worth £29 absolutely FREE!!

We have so many lovely gifts in store to choose from I thought I'd share with you a few of our current favourites. There's definitely something to suit all budgets and lots of great ideas for stocking filler ideas and secret santa gifts too!

We also have some lovely festive gift bags - so just ask in store and we will happily gift wrap your items. If you would like to choose a bespoke hamper for your loved one then we are happy to take orders and tailor make a package to suit your needs.



And if you still cant decide? Then why not treat that special someone to a Bare Health Gift Voucher that can be redeemed against our extensive range of Holistic Treatments or against in store purchases. You decide :)

A Selection of This Years Gifts at Bare Health:

This Years Neals Yard Organic Gift Sets are simply stunning. These gorgeous gifts are made with the purest organic ingredients, wrapped in eco-friendly recyclable packaging. Prices start at £15. 

Have you experienced Booja Booja and PANA Raw Chocolate? No? Then you are missing out on a taste sensation, these chocolates are utterly delicious (well, that's obviously my personal opinion and it is part of my job to taste such delights ;) ) It's also an added bonus that they are dairy free, organic, Vegan, Raw*, No added sugar*, Gluten and Soy free. But just don't take my word for it, you really should try them for yourself! OR...give them as a gift...if they last that long!! (*PANA choc only) Prices start at £3.20 for individual PANA Chocolate Bars.

The Bakewell Soap Company has launched two new products for the festive season. The brand has created a range of handmade soap inspired by Christmas including: Gold Frankincense and Myrrh, featuring a blend of eastern oils and spices with gold sparkles; and Christmas Snowflake, which contains raspberry seeds for natural exfoliation. Both soaps feature a blend of butters and oils to leave skin feeling nourished and soft. The perfect little stocking filler!

And whilst I'm on the topic of natural & organic skincare products...We just love Antipodes Skincare at Bare Health. Award Winning, scientifically validated Organic beauty from New Zealand. This delightful skincare range is described by Antipodes as 'the answer to anti - ageing found in New Zealand Nature'. Carefully selected ingredients from Bio active native plants are used to make this revolutionary skincare brand. Why Revolutionary? The natural botanical Ingredients are shown to have amongst the worlds highest level of antioxidants - which is great news for your skin as antioxidants our our daily defence against the signs of ageing. They also help to prevent further damage by neutralising free radicals which damage the skins surface. And right now at Bare Health we have a fantastic offer - receive a FREE 'Joyful' hand and body cream (worth £28) when you purchase two Antipodes Skincare products (excludes mini gift packs)

Who loves their Candles? I certainly do and that's why I'm thrilled to introduce our new 'Wildheart Organics' and 'WildOlive' glass candles. All Wildheart Organics products are created with greatest attention to their scent and the aromatherapeutic benefit. Using 100% essential oils and only GM-free soy for their candles they ensure that every ingredient is 100% natural and has sustainable environmental credentials. They never use artificial perfumes or any petrochemical products. This beautiful range of candles handmade in the UK not only look amazing but also smell divine. Choose from the Limited Edition Christmas Blends to bring a little glamour to your home this festive season or why not opt for a little 'Tranquility', 'Happy', Life & Soul' or 'sanctuary'. There's a candle for every mood :) Prices start at £12.95.

Zenbow Aromatherapy Diffusers - The Zenbow is an easy-to-use aromatherapy diffuser with colour changing mood lights, simply add oil and water and switch for an instant aroma hit. As the diffuser will blend into any environment this makes the perfect gift. The Zenbow also works as a Mini Humidifier, Air Purifier and Ioniser.

Did you know that we also stock some spectacular local craft work too in store at Bare Health? We certainly have some very talented people in Congleton and it's surrounding areas! One of these talented folk is my mum Sue who creates these beautiful handsewn, lavender filled, felt babushka dolls and hearts. These have been selling 'sew' (ha ha pardon the pun!) well, we just can't keep them coming fast enough. The same goes for the work of Elaine Bolton who is a very gifted woodturner and we are thrilled to be displaying some of her beautiful and unique pieces. In fact, a few of Elaine's beautiful bowls haven't even seen the shelves and have gone straight to the staff!!

       

This is just a small selection of a fantastic range of Christmas gifts available at Bare Health which has hopefully given you a few ideas! I think I might just have time to mention one more...and it's a perfect stocking filler and great for all of those Christmas Parties. Lippy Girl Lipsticks!! 

 Lippy Girl Makeup was founded in Canada by ex-model and senior advanced Chemistry teacher, Darcey Diehl, with the goal of producing professional quality cosmetics that are ecofriendly, natural, organic, vegetarian, vegan and animal friendly.  Lippy Girl was established on the core values of Trust, Respect and Integrity and represents ‘make-up not madness’. Not just another make-up company, but a make-up movement, proving that chemicals, animal additives and testing are completely unnecessary for top quality makeup. Lippy Girl provides products that people can rely on and believe in, from a company that is committed to valuing people, animals and the environment and which observes the highest ethical standards. And that's why we are thrilled to be stocking 'Lippy Girl' at Bare Health. 

So, why not drop by to say a festive hello and have a sample of  a warming Yogi Christmas Tea whilst having a browse? The Bare Health team will always be at hand and happy to help and advise. 

A Very Happy and Healthy Christmas to you all! xxx

 

‘Have yourself a healthy little Christmas’

Christmas is nearly here! YAY! I love Christmas and all its festivities. I love decorating the Christmas tree, spending time with family and friends having fun, the ‘giving’ of  gifts and eagerly watching people’s faces as they excitedly receive & open them. I enjoy a long, relaxed Christmas lunch, raising a glass or two too, and, if the weather is fine, there’s nothing like a wintry walk to blow the cobwebs away whilst burning off a few off those extra calories! We Brits certainly put away some food at Christmas time. It seems that when it comes to over indulgence, we really are experts! Research has shown that on Christmas day alone we can pack away more that 6000 calories! That’s almost three times our average daily intake. This is indeed food for thought! No wonder we find it hard to move following our Christmas lunch and find ourselves in desperate need of a lie down and a little snooze! Add these calories to all of the additional festive meals, work parties, glasses of mulled wine, stollen and offerings of mince pies on family visits. It’s no wonder our digestion has gone into festive overload and we pile on a few extra pounds!

Now then, I’m no party pooper – a little over indulgence at this time of year is to be expected and doesn’t necessarily need to bring a whole load of guilt along with it. Balance is the key and is essential to health and happiness. Get the balance right and you can keep yourself on top form right through the festive season.

Top tips for a healthier Christmas

Breakfast – Breakfast is important as it helps to fuel us for the day ahead and depending on the food choice, generally a good source of nutrients. With all the excitement on Christmas day it is easy to overlook breakfast and miss it out completely instead opting for those tempting festive treats whispering ‘eat me – you know you want to!’ Taking the time to have a healthy, nutritious start to your day will help keep you full until lunchtime and hopefully avoid snacking on biscuits and chocolates. Why not cook up a bowl of warming porridge with a sprinkle of cinnamon, manuka honey and blueberries? Definitely a good one for sustained energy release and keeping the cravings at bay or maybe fresh fruit, low sugar granola and natural yogurt or even scrambled eggs on wholemeal toast with a little smoked salmon and chopped chives? There are lots of tasty and healthy options.

Alternate your drinks – alcohol is generally high in calories due to its sugar content, it can also stimulate appetite. Try to alternate your drinks, one alcoholic and then one soft drink or a non alcoholic spiced fruit punch maybe a good idea or a spicy chai tea, these are freely available from your local independent health store. It is essential to keep adequately hydrated so increasing your water intake over the festive season will make a big difference. Try and work up to 4 pints of water daily. And if you want to cut down on the caffeine then there are lots of herb teas and coffee alternatives available which make a pleasant change and offer a little added variety.

Hide the treats – it’s so easy to keep dipping in the tins of chocolates as they are passed around, so put them somewhere where you don’t have to look at them all the time OR have healthy alternatives to hand around. Mixed nuts and dried fruit are a great idea – a handful of unsalted nuts mixed with dried cranberries and cherries are nutritious and healthy too. Brazils, walnuts and almonds are ideal and contain the minerals selenium, calcium, magnesium, iron, zinc & potassium.  Medjool dates are also juicy, sweet and delicious. Have you considered Raw, organic chocolate as a healthy alternative? Sweetened with coconut blossom or agave nectar this chocolate really is a treat without the added guilt. Raw chocolate contains important nutrients such as magnesium and doesn’t raise blood sugar levels due to a low glycemic index. You only need a small amount too! Chocolate that’s good for you? Sounds too good to be true!

Christmas lunch – white meat and fish are a much healthier option than red meat. Turkey has fewer calories too. You can also reduce the fat content of your Christmas lunch by removing the skin from the turkey as this is where the majority of the fat resides and when making gravy pour all of the juices into a jug and let the contents settle, then, spoon off the layer of fat on top and just use the juices to make gravy. Gravy can also have a high salt content so there’s no need to add salt at the table. There are some great healthy alternatives for cooking and baking too. Look out for coconut oil as a healthy alternative for roasting potatoes and making Yorkshire puds and maybe look at using a sugar alternative such as coconut palm sugar in your Christmas puddings and cake. Sweet treats without the guilt!

Pile on the Veg – serve a variety of vegetables with a rainbow of colour to obtain a good mix of nutrients and fibre. Provided they are not covered in butter they are low in calories and fat. By filling your plate with veggies before meat, potato, pigs in blankets and Yorkshire puds you’ll be less inclined to add all of the extras and also be cutting down on the calorie intake.

 A little digestive and liver support – so what if you do get a bout of indigestion, wind and bloating or find you succumb to a hangover? There are a few natural remedies available from your local health store 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 friendlybacteria 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.

Stress relief – when it all gets too much practice a little mindfulness and don’t forget to breathe. Take a little time out for yourself in the pre Christmas chaos. Run a hot bath, light a few candles, add calming essential oils and simply let your cares drift away or why not treat yourself to a relaxing massage to ease the seasonal stresses & strains?

Stay Active - 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.

By making a few healthy changes you can have a little over indulgence but without the expense to your waistline and overall health. You may also find you have a little extra energy which will come in handy for Party games, Snowman building, sledging and dodging snowballs. Have a wonderful Christmas everyone and a very happy and healthy new year!

For further tips on how to keep yourself healthy over the festive period or for bespoke Christmas gifts pop into Bare Health on High Street, Congleton. Your health, your wellbeing, naturally.

The information contained within this article is for information purposes only. Always seek the advice of your GP or healthcare professional if taking prescribed medication or undergoing treatment of any kind.

Supporting Immune Health...Naturally!

Don’t let Colds and Flu beat You!

Can you believe it? Winter is nearly here once again! Where does the time go? Let’s start with a positive though – we’ve seen some beautiful sunny autumn days this year and quite mild too. I’ve certainly enjoyed spending a little quality time with family and friends recently, going out for walks on crisp autumn days, taking in the fiery autumn displays as the trees start to turn, slowly shedding their golden leaves. Then, returning home after a long day out to healthy homemade soup, heart warming casseroles and having the time to relax for a few hours beside the fire. Cozy, toasty, well fed and relaxed! These things I love. Just like I love cold, sunny, frosty days and dare I say it ‘snowy’ walks in winter. I have grown up having a deep respect for and love of nature. However, I’m not opposed to staying in when the cold weather sets in, putting on my seasonal onesie, relaxing, resting, hibernating with loved ones, watching favourite films and then, of course there’s Christmas to celebrate too! It’s not all doom and gloom as the shorter days and long dark nights set in! OK – this is my perfect picture of autumn and winter, and sadly, I’m very aware that this ideal is often interrupted by our busy, daily lives and the associated stresses they bring. 

Although there is much to enjoy about autumn and winter, it does also bring with it a variety of seasonal ailments – not so enjoyable! Colds, the ‘dreaded’ flu and respiratory tract infections can all leave us feeling well below par with the added inconvenience of having to take time off from work to rest and recuperate. For many, a few days rest is all that’s needed and recovery is quick, but sometimes, more serious complications can arise. Germs, bugs & viruses, silently lurking in the background waiting for that chink to appear in our immune armour!

As the seasons change do you consider adding a little extra immune support for your health and wellbeing? A healthy functioning immune system is crucial to optimum health. Without its proper functioning and a strong defence mechanism we could not survive. Every day we are subject to the attacks of millions of germs, which can multiply and cause damage in the human body – but this is only if our body provides them with the breeding ground necessary due to a weakened immune defence. So what can weaken our first line of defence? Our modern lifestyles can be a major cause. Stress is a major factor, as is poor diet, smoking, alcohol and lack of regular exercise have been shown to negatively affect immunity and leave us vulnerable to attack.

Prevention is the key. Taking action to boost your immunity so it is strong enough to protect you when under threat from the invading winter viruses may just might stop that ‘sniffle’ from developing into anything of a more serious nature. A well balanced, nutritious diet containing lots of immune supporting foods, managing your stress levels, taking regular exercise whilst taking some valuable rest time when needed, including a good nights’ sleep. These are just a few ways of helping to maintain a healthy immune system. Have you considered ‘herbal remedies’ provided by nature itself? No? Then the latest research on a specific traditional herbal remedy may have you thinking again.

Sometimes, with even with the best preventative efforts, we still can contract a virus or infection. Many with colds and flu will often turn to self medication and conventional over the counter remedies containing paracetamol and ibuprofen for symptomatic relief. However, recent research has found that these may have the potential to increase the risk of complications and re consultation because of partial immune suppressive effects. Further research has shown that 20% of colds and flu infections can lead to complications such as pneumonia, bronchitis or sinusitis which are often treated with antibiotics due to a lack of therapeutic alternatives and with consequences for increasing bacterial resistance.

So what alternatives are there available to fill this gap? A recent conference at the Royal Society of Medicine has investigated the role of Echinacea and whether it could fill this important gap in the ‘therapeutic arsenal’ and provide a solution for the prevention of recurrent infections and complications arising from the common cold or flu. The conference also compared the efficacy of Echinacea with a standard synthetic agent recommended for the treatment of acute influenza infections.

Echinacea Purpurea or the ‘Purple Coneflower’ is a herb that flowers during the late Summer months. It is native to North America and Southern Canada. Traditionally, it has been used in the treatment of cold and flu infections, reinforcing the immune system, and less commonly for wounds and skin conditions. Alfred Vogel, author of ‘The Nature Doctor’ founder of Bioforce Herbal Remedies was first shown this highly prized plant by a Native American called Black Elk, a medicine man from the Sioux Lakota tribe. Whilst on his travels, Vogel and Black Elk discovered they both shared a passion for nature and healing, especially a love of plants and their curative powers and practical uses. Vogel received a gift of Echinacea seeds from Black Elk which he planted back at his home in Switzerland, nurturing his first crop of Echinacea. Today all the plants used to make Echinaforce® , a traditionally Echinacea remedy, descend from those original seeds.

Over the years this herbal extract has gained in stature and is now the subject of many research studies. The findings from the recent conference at the Royal society of Medicine have highlighted important key points about Echinacea and concluded:

·         Fresh Echinacea extracts containing both the herb and the root have a wide antiviral                       potential and also support immune system function
·         Such extracts have important implications for the management of Respiratory Tract                         Infections
·         Echinacea may prevent initial and recurrent infections and the associated complications                 such as pneumonia or bronchitis
·         In those with weak immune systems – those under stress and smokers benefit most
·         It may help reduce the severity and duration of respiratory tract infections
·         Is a safe and effective influenza treatment
·         Can be taken alongside paracetamol and ibuprofen
·         Susceptible individuals can use Echinacea for long term treatment
·         Use products manufactured from ‘freshly harvested’ Echinacea Purpurea

An important point worth noting - 'The effects of Echinacea are dependent on the type of extract used'. For example the broad antiviral activity of the medicinal plant is only found in the parts of the herb growing above ground and if freshly harvested herbs are used as the starting material. Echinaforce® is a licensed herbal remedy that uses organicly cultivated, freshly harvested Echinacea. Research has shown that extracts taken from ‘fresh Echinacea’ contain almost three times more active constituents than their dried counterparts. Alfred Vogel strongly believed that it was the whole plant that contributed to its remedial effect, not an isolated chemical component. He states

“I myself am convinced that no such active substances will ever be discovered because it is not some specific chemical that can be credited with the medicinal effect, but the complex of vital substances contained in the plant as a whole” Alfred Vogel (The Nature Doctor)

So next time you get a chink in your immune armour and are in need of some additional immune support during the winter months, why not consider taking the fresh, extract of Echinacea? It might just help to ease your sneeze, get you back on your feet a little sooner and prevent further infection!

For more information on supporting your Immune health naturally, pop into Bare Health, Congleton, your local, independent, health store! Or alternatively visit us online at www.barehealth.co.uk

References are available on request.

The content contained within this article is for information purposes only. It does not replace the advice of your GP or healthcare professional. Always seek advice, if taking prescribed medication or undergoing any form of treatment.

https://nccih.nih.gov/health/echinacea/ataglance.htm

https://www.nlm.nih.gov/medlineplus/druginfo/natural/981.html