Posts

Top 7 Naturopathic Tips to Avoid The Winter Blues

/in /by

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.

 

A Knotty Problem

/in /by

Health In The Bay Knot

It is likely that most individuals have at some point in time experienced sensations of pain and discomfort caused by “knots”, also known as Trigger Points. These are painful areas in the muscles that cause pain to refer into other parts of the body, as well as create symptoms of weakness and fatigue.

A Trigger Point is the body’s response to a physical, emotional or chemical disturbance where the muscle becomes contracted or over-lengthened for extended periods of time preventing it from returning to its rest position. This then restricts the movement of the muscle and decreases circulation. The muscle then becomes deprived of nutrients and oxygen, which results in a collection of metabolic waste.

The most common causes of Trigger Points are poor posture, structural imbalances, repetitive activity and overuse, emotional factors, and direct trauma or injury. These points can occur in any muscles of the body, but are most commonly found in the neck and upper back. Trigger points can themselves bring about a variety of issues, such as tension headaches, tinnitus (ringing in the ears), jaw pain, lower back pain and carpal tunnel syndrome.

Trigger Points can be effectively treated with massage therapy where direct pressure is applied to the area in question. Upon compression, the Trigger Point will often reproduce the individual’s pain pattern. As the muscle relaxes, the pain and discomfort should then diminish.

Self care is also important to help prevent the re-occurrence of Trigger Points. This can include using a heat pack when muscles are tense or painful, having hot baths after treatment, keeping well hydrated, and carrying out simple stretch and range of motion exercises. Your massage therapist will be able to assist you with such exercises, and is also there to answer any questions or concerns that you may have.

Does sitting affect your health?

/in /by

Health In The Bay Massage HandsWithin the last 30 years, our world has seen astounding advances in our technological capabilities, which has affected the way people carry out their daily lives. Nowadays, most people are required to spend the majority of their working day in an office environment sat at a desk in front of a computer.

Our bodies, however, were not designed to remain in one position for long periods of time; they were made to move. When we are sedentary, our body responds by burning fewer calories and slowing down our circulation. Such a lifestyle also leads to postural problems, which can develop into chronic health issues.

In a seated position, certain postural muscles, especially in our back and neck, start to become short and tight from being overworked. This then leads to issues such as upper or lower back pain, stiff shoulders, neck pain, tight hamstrings, headaches and migraines. The muscles that support our spine also become weak, like our gluteal and abdominal muscles.

Repetitive strain injuries, such as carpal tunnel syndrome, are also becoming more widespread and it is not uncommon for keyboard users to complain of wrist, arm and shoulder pain or discomfort.

I am sure the majority of us, including myself, will have experienced some or all of these above symptoms at some point in our lives.

So what can we do about it? Take time to get up and move about, as well as to stretch. Whilst seated, be aware of your own posture and at work try to change the nature of your tasks as often as you can. In addition, try to develop a regular exercise routine even as simple as walking for 30 minutes a day.

Massage therapy is also extremely effective in this situation to release and relax the muscles, as well as to reduce overall tension and fatigue found within the body. Regular massage sessions are thoroughly recommended to assist in maintaining good body health and well-being.