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Healing from your kitchen – Ginger soak/poultice for injuries and pain.

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acupuncture gingerApart from having Acupuncture, people often want to know what they can do themselves to aid recovery from injuries, loosen tight muscles, or ease the pain of arthritis.

The answer is to raid your kitchen (or the local supermarket) for some ginger. This is the basis of a handy DIY external treatment that has excellent anti-inflammatory and muscle relaxant effects. It also acts as a mild irritant to the skin, increasing blood flow and mobilising the body’s own healing mechanisms.

I have used ginger soaks and poultices (medicated bandages) successfully for knee pain from osteoarthritis, low back pain, finger injuries, and thumb/wrist pain as part of an overuse syndrome.

If you’re thinking about using these techniques for arthritis, be aware that they are not suitable for rheumatoid or any other condition where the joints are hot and swollen. Also avoid using them if the skin is broken.

 

You’ll need:

  • A bit of fresh ginger roughly half as big as your thumb.
  • 2 saucepans or large bowls. If you are going to use it for soaking (best for the fingers, wrists, feet, or ankles), the bowl or pan needs to be deep enough to immerse the injury.
  • A cheese grater
  • A sieve
  • A small hand towel or flannel and a large towel to protect clothing, the sofa etc.

 

What to do:

Grate up the ginger and put it in a bowl or saucepan. Add boiling water and let the ginger steep for 10 mins. At the end of this time, add some cold water so that the temperature is hot but not intolerable. Strain into another bowl or pan to remove the grated bits of ginger (this is optional, but makes it less messy!).

For a soak, immerse the affected area for 10-20 mins. Periodically add more hot water so that the water temperature stays hot.

For a poultice, soak the flannel in the ginger solution, wring out slightly, fold into a pad and then apply it to the area. It usually feels best with a bit of pressure.

This works well for many injuries, but sometimes a stronger version is needed. This should not be used if you have sensitive skin. For this version, you grate up a bit more ginger – enough to cover the area. Put this directly on the skin and cover with a flannel soaked in hot water, and then wrap with cling film. It will usually start to feel quite hot after 10 mins or so – remove the ginger at this stage.

Local reactions to the ginger (like long-lasting redness or blistering) are rare, but if this occurs, do not use again.

Best results are achieved if you use these ginger treatments daily until the pain subsides. For stubborn conditions not relieved by ginger poultices and soaks, it is best to come in for assessment and treatment, as Acupuncture can be very beneficial for these conditions.

 

Naturopathic approach to alleviating morning sickness in pregnancy

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natural-pregnancyMorning sickness is the acute, transient nausea associated with pregnancy. ‘Morning sickness’ is a misnomer – it may occur at any time of the day, though it most commonly occurs soon after waking. It is thought to be caused by increased levels of oestrogen being produced by the placenta and/or by increased levels of human chorionic gonadotropin. Morning sickness usually starts in the first month of the pregnancy, peaking in the 6th week, and continuing until the 16th week. For 50% of all sufferers, it ends by the 16th week of pregnancy. For the other half, it may take up to another month to get relief but some women will have morning sickness off and on for their entire pregnancy.

 

Risk factors

Some women suffer terribly from morning sickness, while others sail through with minimum nausea. The following factors are thought to play a part in morning sickness:

  • An increase in the circulating level of the hormone oestrogen. Oestrogen levels may increase by up to a hundredfold during pregnancy.
  • An increase in human chorionic gonadotropin.
  • Low blood sugar during pregnancy.
  • An increase in progesterone relaxes the muscles in the uterus, which prevents early childbirth, but may also relax the stomach and intestines, leading to nausea.
  • Intake of alcohol, sugar, oils and meat, which have been postulated to cause a natural trigger of morning sickness in the body as a way of discouraging ingestion of less healthy foods.

 

Signs and Symptoms

Common signs and symptoms of morning sickness include

  • Nausea, vomiting
  • Retching, belching, vomiting of sour fluid
  • Poor digestion with abdominal distension exacerbated by eating
  • Poor appetite
  • Fatigue—especially after meals

 

Diet and Lifestyle tips to help alleviate morning sickness

  • Pregnant women are making the greatest nutritional investment of their lives. It is important to ensure adequate nutritional intake by eating a diet based on fresh, organic wholefoods, incorporating protein, fruit, vegetables, good fats and high fibre foods.
  • Avoid an empty stomach. Eating small regular meals helps to maintain energy levels and may prevent morning sickness.
  • Don’t overeat – large meals can drain energy. Instead of eating three big meals per day, try six mini-meals to spread your kilojoule intake more evenly. This will result in more constant blood sugar and insulin levels.
  • Ginger, in capsules, tea, ginger ale or ginger beer.
  • Peppermint leaf tea, can help relieve nausea and morning sickness or gas.
  • Raspberry leaf tea, also relieves nausea, however is recommended after the first trimester only.
  • Fulfil food cravings.
  • Drink plenty of water – a dehydrated body functions less efficiently.
  • Eat iron rich foods – make sure diet includes iron rich foods such as lean red meat.
  • Ensure adequate, regular, and consistent amounts of sleep each night.
  • Effective relaxation is essential – try techniques such as yoga or meditation.
  • Maintaining a reasonable work and personal schedule is important.
  • Address chronic pain and/or depression.
  • Cut down caffeine.
  • Some women find that aromatherapy can help – with essential oils of lemon, lime, orange and peppermint (a few drops in a vaporiser) can ease nausea.

 

Three Day Spring Cleanse.

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Feeling sluggish? Low in energy? Perhaps have indulged in excess food and alcohol? Been burning the candle at both ends?

Spring is the perfect time to give your digestive system a clean. Just three days can help you to reset some good habits, revitalize and start feeling fantastic.

fruit juicerBefore you get started

  • To minimise side effects*, cut down on caffeine (coffee, tea, energy drinks), highly sugary foods, processed foods and fast food in the 5 days leading up to your cleanse.
  • An ideal time to do your cleanse is over a long weekend – Saturday, Sunday and Monday, or whenever you can take time to slow down and nurture yourself.

Equipment

  • Juicer
  • Blender
  • Saucepan

What to eliminate for the three days

  • Alcohol
  • Processed foods
  • All grains
  • Pasta
  • Sugar
  • Caffeine
  • Tea
  • Coffee
  • All fizzy drinks
  • Sweets, crisps, biscuits, cakes
  • Cigarettes and recreational drugs

shoppingShopping List

This shopping list is for the entire three days so you don’t need to worry about running out of ingredients or working out how much you need.

Juices

  • 3 carrots
  • 2 cucumbers
  • 2 bags baby spinach
  • 1 bulb of garlic
  • 1 chilli
  • 1 ripe pineapple
  • Bunch of coriander
  • Bunch of parsley
  • 6 centimetres of ginger
  • 1 red capsicum
  • 1 ripe mango (use frozen mango cheeks if not in season)
  • Lecithin granules
  • Organic flax seed oil
  • Organic, free range eggs

Lunch and Dinner, and Snacks

  • Fish
  • Hommous
  • Nuts
  • Seeds
  • Tofu
  • Tempeh
  • Legumes
  • Vegetables
  • Lemons
  • Pure water

Supplements

It is best to purchase these supplements from a health food store or your naturopathic practitioner to ensure the best quality and potency.

  • High potency multivitamin and mineral formula
  • Milk thistle
  • “Greens powder” example wheatgrass, barleygrass, spirulina and/or chlorella
  • Epsom salts (for the bath)
  • High-dose vitamin C with flavanoids
  • Good quality probiotic

3daysThe Three Day Routine

Go Slow

If possible, take the three days off work, and tell friends and family you are replenishing yourself and make these days all about you.

Detoxify your environment and avoid harsh chemicals (cleaning products, cosmetics, pollution) and also avoid being around negative, energy-draining people.

Turn the television off for the entire three days, and avoid using any technological devices and electronics including your mobile phone where possible.

Make the most of this opportunity to catch up on some reading, meditate, spend some time in nature and listen to relaxing, uplifting music. Sleep and rest well.

Breakfast

  • Start the day with one of three juices (recipes below) – enjoy a different one each morning. Sip the drink slowly and in a relaxed environment.
  • Follow your juice with one hard boiled egg. Eggs are rich in amino acids and also sulphur – a vital nutrient for your liver.
  • Then take your multivitamin, milk thistle, chlorella, vitamin C and probiotic supplements.

Lunch and Dinner

  • Choose your protein – fish, eggs, tofu, tempeh, nuts, seeds, legumes or hommous and serve up with plenty of vegetables of your choice, cooked or raw.
  • Fill your plates with vegetables to avoid feeling deprived, particularly as you are cutting out grains.
  • Vegetable sticks and snacks make a good snack. Have some fruit (fresh, not dried) if you feel like something sweet, with a half handful of nuts.

Keep Hydrated

If you don’t usually drink much water, now is the time to really increase your water consumption. You can drink warm water if you are averse to cold water. Add a squeeze of real lemon or lime, or some chopped cucumber to make it more interesting and cleanse the palette. Also drink as many herbal teas as you like – chamomile, peppermint, ginger or dandelion are all great options for your cleanse.

Physical therapies and Exercise

Every evening, dry skin brush your body, working towards your heart before relaxing in a restorative Epsom salt bath. The salts work to remineralise your body, aids detoxification through the skin and is also relaxing.

If possible, enjoy a massage and if you want to exercise, keep it gentle and slow. Yoga and walking are perfect options, or take a gentle swim in a natural body of water such as the ocean (but not a chlorinated swimming pool).

Juice Recipes

Digestion Boost

  • 1/2 pineapple
  • 1 garlic clove
  • ½ chilli
  • Bunch of coriander
  • 1 red pepper
  • ½ inch ginger
  • 1 cucumber
  • 1 carrot

Juice all ingredients in your juicer, putting the smaller ingredients (chilli, garlic and ginger) down the chute at the same time as the larger ingredients. Serve over ice.

Omega 3 Greens

  • 2 carrots
  • ½ bag of spinach (push through with other ingredients)
  • 1 cucumber
  • Juice the above 3 ingredients, then pour into your blender jug, and add:
  • 1 tablespoon lecithin
  • 2 teaspoons flaxseed oil
  • 2 extra handfuls of spinach

Blend on high speed until the juice is smooth and the spinach has broken down into a liquid. Serve over ice.

Green and Mango Smoothie

  • 1 ripe mango
  • ½ bag spinach
  • Big handful of parsley
  • Chilled water

Peel mango, and add to blender first. Put spinach and parsley on top and blend. You’re aiming for a smooth, creamy texture, so depending on the blender, add water gradually until you achieve this result.

Side Effects

When changing your diet and lifestyle, it is not unusual to notice the following symptoms:

  • Nausea
  • Wind
  • Headaches
  • Fatigue
  • Diarrhoea
  • Aggravation of existing health conditions

Should you become concerned, do consult with your healthcare practitioner.

 

Top 7 Naturopathic Tips to Avoid The Winter Blues

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Box Of TissuesWinter has well and truly set in and with it a host of colds and flu, not to mention the winter blues (or SAD as it is also known). This time of year, it is important to keep your immune system functioning as optimally as possible. There are an abundance of things we can do to both boost our mood and maintain our immune systems, and fight nasty bugs as we come into contact with them.

Here are my top seven tips to keep the winter blues away:

1. Exercise and Sunlight

One of the first things we do when the cold hits is to go into hibernation. While it feels good to stay snug and warm inside its one of the worst things we can do for both our immune system and happiness. A minimum of 40 minutes of good cardio exercise (where you get a red face and puff a bit) 4 times a week works wonders. Exercise helps produce ‘feel good’ hormones as well as boosting the immune system.

We are blessed in winter in Australia by clear blue skies most of the time. Make time to get out into the sunshine a few times a week. Even if it’s just sitting in the park at lunchtime or a couple of walks outdoors on the weekend. Your immune system and mental health will thank you for it.

Vitamin D deficiency is surprisingly common in this country, and can affect both your mood and immune system, so consider discussing Vitamin D supplementation with your healthcare practitioner if you think you may be deficient.

2. Get Cooking

Incorporate the following foods into your winter cooking, especially soups, casseroles, stir fries and slow cooked dishes:

  • Garlic – antiobiotic and antiviral
  • Ginger – warming
  • Chilli – warming
  • Onions – antioxidant and antiobiotic
  • Miso soup – supports healthy bacteria in the digestive system, profoundly affecting immune function

3. Olive Leaf Extract

This herb (botanical name Olea europaea) is used to enhance the immune system through its antiviral, antimicrobial and potent antioxidant activity. It particularly works well when combined with other immune boosting herbs such as Echinacea and Andrographis.

Olive leaf treats the symptoms of:

  • Reduced Energy
  • Colds & Flu
  • Upper Respiratory Conditions
  • Anxiety & Tension
  • Sinusitis
  • Sore Throats
  • Fevers

4. Vitamin C with Bioflavonoids + Vitamin A + Zinc

An essential nutrient combination for boosting the immune system and keeping the respiratory tract healthy. A large number of trials with intakes of up to 1g of vitamin C and up to 30mg of zinc are available. These trials document that adequate intakes of vitamin C and zinc improve symptoms and shorten the duration of respiratory tract infections including the common cold.

Bioflavanoids are a type of antioxidant naturally found in foods high in vitamin C, and seem to enhance the action of the vitamin.

If you don’t like taking supplements, then a fresh juice of pineapple, lemon, carrot and ginger will provide a good amount of Vitamin C and Vitamin A, along with the warming properties of ginger.

5. Steam Inhalations

Steam inhalations with essential oils of Thyme and Eucalyptus, help to promote the removal of excess mucous in the nose and chest as well as being strongly anti-microbial therefore helping to kill off any secondary bacterial infection of the respiratory tract.

It’s simple: to a bowl of boiling water add 2 drops of thyme oil and five drops of eucalyptus oil. Place a towel over the head and deeply inhale through one nostril at a time, while blocking the other. Do this until the steam has completely evaporated (approx.5-10 minutes). Blow the nose as required during the process.

If you have a vapouriser, adding a few drops of Citrus, Bergamot and/or Lavender oils can help boost your mood throughout the day with their sunny scent.

6. Herbal Tea

Herbal teas have the benefit of directly targeting specific problems as well as providing much needed hydration in winter, when cold water is not very appealing. Yarrow, Elder and Peppermint tea is a great mix for colds and flu. Ginger is also excellent for those who suffer with cold hands and feet, as it is a potent stimulator of the circulation. Slice some fresh ginger root and steep in a cup of boiling water with lemon slices and honey.

7. Wash Your Hands

Frequent hand washing can be one of the most effective means of cold and flu prevention. If not always near a bathroom with running water and soap, then carry a gel sanitiser in your car or purse and use when in public places.