Conscious Life Online Magazine Aug 2020 ed 67

*FREE ONLINE MAG *ISSUE 67 *AUG 2020

Doctors Prescribing Meditation Before Medication Keys to Coping With Lockdown: Insights from Astronauts The Trouble with Medicating Mental Illness

7 Herbs to Lessen Symptoms of Irritable Bowel Syndrome

The Method Scientifically Proven To Make You Happy

Bliss Your Brain Out with Yoga Nidra

Photo by Dzenina Lukac from Pexels

Conscious Life Magazine

CONTENTS [

SELF DEVELOPMENT & PERSONAL GROWTH

12

8 Ways to Naturally De-Stress at Home

17

The Method Scientifically Proven to Make You Happy

21

Keys to Coping With Lockdown

R

NATURAL HEALTH & WELLNESS

36

The Trouble w ith Medicating Mental Illness

41

Doctors Prescribing Meditation Before Medication

46

Women & Girls w ith ADHD

ď ™

CONSCIOUS HEALING

54

Why Befriend Change?

57

The Ultimate Guide to Root Chakra Healing for Complete Beginners

63

What is CBD?

64

Supporting the Children

R

HEALTHY INTAKE

72

7 Herbs to Lessen Symptoms of I rritable Bowel Syndrome

77

What is Magnesium? Plus the Top 20 Magnesium-Rich Foods

88

Carrot Cake Oatmeal

89

Sw eet & Creamy Pumpkin I sidudu w ith Curried Cabbage

b CONSCIOUS BODY 92

Yoga Nidra: Bliss Your Brain Out With This Ancient(Little-Known) Practice

98

The Best Low er Back Exercises & Stretches

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CONTENTS H

GREEN LIVING

108 What I s The Dirty Dozen?

112 The Lifecycle of a Can

_ ANIMAL WORLD 118 My Talk w ith Jane Goodall: Vegetarianism, Animal Welfare and the Pow er of Children’s Advocacy

P WORKSHOPS, COURSES & RETREATS 123 Book to Learn Wonderful Healing Modalities

P

GETAWAYS, SHOWS & EVENTS

127

Aw esome Getaways

_ REACH OUT 137 Reach Out & Help: Deserving Charities And Causes

41

72

21

17 36

92 12 Cover Image By Leninscape on Pixabay

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Contributors Include

ABOUT US www.childoftheuniverse.co.za PUBLISHER 2Luni Media EDITOR/OWNER Candida “Cj“ Matticks 087 802 6102 candida@childoftheuniverse.co.za

Articles from the late

LOUISE L. HAY

Author/Inspirational Speaker

Copy Editor Linda Navon SALES & MARKETING Sales & Marketing Manager Cj Matticks

MICHAEL HOWARD Mindshare

SIMON WING-LUN

DR CHRISTIANE NORTHRUP

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Founder: Unconditional Love Healing

Sales Linda Navon CREATIVE TEAM Designer & Creative Director Cj Matticks

The Good Things Guy

Content & Layout Assistant Linda Navon Digital Manager & Social Media Cj Matticks DISTRIBUTION & ACCOUNTS

HANNA KOK BrainGym

Lee Coulter lee@childoftheuniverse.co.za

WENDY YOUNG

Life Coach and Spiritual Counsellor

CONTACT NUMBERS TEL: 087 802 6102 011 026 2643 011 046 8737

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LINDA NAVON Deputy Editor

CJ MATTICKS Editor

Contributors Include

MARGI McALPINE

Angel Connection School

MICHELLE LESKE

Egypt Tour Goddess

TORSTEN A. LANGE

Author, founder & director Reiki Academy London

PENNI DU PLESSIS Divine Space

DR SHAVIT SACHS Naturopath

VERONICA HAUPT Re-code Your Life

WHAT WE ARE ABOUT We believe in the ‘FIRST DO NO HARM’ principle and we select our content and advertisers accordingly. Our focus is on conscious lifestyle.

We cover topics around natural health & wellness: body, mind & spirit; conscious living for a cleaner planet, healthy recipes and fitness.

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Articles written by the late

HEATHER PICTON

SERGIO SALOTTO

Life Purpose Mentor

Founder ADHASA

DR AXE

Doctor Of Natural Medicine, Chiropractor, Clinical Nutritionist And Author

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Dearest Conscious Life Friends How are you doing? We really hope that you are doing well and keeping your head above water.

As you noticed, we were not able to put out an edition for June and July as this extended lockdown has affected our business too. Being a small business, we had to branch out and diversify into other industries to carry us through this time and this impacted the amount of time our small team had to put the magazine together. We are happy to report that this has helped us manifest the means to keep afloat. Our sincere apologies for the delay, we want you to know that providing you with your favourite conscious magazine remains a top priority for us and we hope to be able to do so for many, many moons to come.

Because we know that you, like us, are probably needing a boost or 500, we have included some fantastic articles this month to help us all access our best selves and work through the stress at this trying time.

As I said last edition, remember to pay attention to your thoughts at this time, are they working with you to attract the best opportunities into your life? Our thoughts are so powerful in manifesting the lives that we live and the opportunities that we bring to ourselves. As we think, so we are‌ so it is important to be feeding positive thoughts of abundance into your subconscious and the universe. Remember that this too shall eventually pass and that when you take a moment to clear your mind, hand your worries over to your higher source, it allows you the space to think creatively as to how best to manifest abundance for yourself in this time.

Remember to be gentle with yourself and find time for self care and self love.

We have also included a few pages of beautiful landscapes for some breathing space to help you escape for a moment.

So, sit back, relax and take some time out for yourself to help you heal and revitalize.

Much love from myself and the team at

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Photo courtesy of Food Matters

By James Colquhoun Courtesy of www.foodmatters.com

De-stress, pamper and support your body through daily stresses with these holistic self-love strategies to have you feeling incredible in no time.

1. Pour Yourself A Cuppa

But not just any cup of tea… Choose a calming chamomile! This soothing herbal brew has been used for centuries to create calm, settle an anxious tummy and reduce nervous tension.

Chamomile naturally contains chemicals that interact with the same receptors in the brain that are affected by valium.

If you’re looking for a more sedating benefit, a herbal brew containing valerian, passionflower, and hops can further help you relax and access better sleep. (A kind word of warning here never combine herbal supplements or teas with sedating drugs. Passionflower is also not recommended for use of longer than one month.)

2. Turn Up The Heat … In A Relaxing Way

Warmth relaxes muscle tension and can lower anxiety naturally. It is believed that heat may impact the neural circuitry that influences mood and increase our levels of the ‘feel-good’ neurotransmitter called serotonin. Plus, being warm can just feel downright comforting.

You don’t need to live in the desert to feel this benefit. There are many alternative ways to destress with heat! You may enjoy a hot tea, sauna, exercise, spa, an enticing patch of sunlight, a cosy fireplace, a comforting hot water bottle or a warm bath filled with relaxing essential oils. If it’s warm and feels good, chances are it’s helping you to de-stress!

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3. Tap Into Acupressure

Ancient people have practiced acupuncture for centuries and documented its benefits. Today, we can still access its powerful benefits! It is believed that two acupuncture points located between the skull and neck may be especially helpful for reducing stress and tension headaches.

The trial this simple exercise to release stress in just a few minutes: 1. Position thumbs at the top of your neck, just below the junction where your neck meets the skull.

2. Apply firm but gentle pressure.

3. As you press, inhale deeply and slowly at least three times.

4. Float hands into your lap.

5. Slowly drop your chin into your chest.

6. Take another deep, peaceful breath and smile!

4. Enjoy Some Stress-Busting Superfoods & Stabilize Your Blood Sugars

Food affects our very brain chemistry and therefore impacts our mood. We can, therefore, make dietary choices to support our stress.

To start with, most people get more cranky, irritable and stressed when they feel hungry!

Therefore, include low Glycaemic Index (GI) carbohydrates at each meal to regulates your blood sugar levels and maintain good energy levels. There are also a few extra foods you could include for some extra benefits: Almonds: A good source of protein to help you feel full and focussed, almonds also offer B Vitamins, Vitamin E, Zinc, Magnesium and healthy fats that help to maintain brain function and regulate mood.

Blueberries: Offering Vitamin C, antioxidants, magnesium and manganese to support a stressed brain, these beautiful berries are lower in sugar and won’t disrupt your blood sugar levels.

A small piece of dark chocolate: Rich in magnesium and trace minerals to support stress and fatigue, dark chocolate contains compounds that boost mood and feel-good brain chemicals!

(Just stick to a small quantity, as the natural caffeine content may also stimulate anxiety.)

Omega-3 Fats: These natural fatty acids are absolutely integral to brain function and may help to lower anxiety. Natural sources include salmon and oily fish, flaxseeds/linseeds and walnuts.

5. Get Outdoors

In a phenomenon known as ‘biophilia’, humans are naturally programmed to feel peaceful in nature. Plants and natural scenery have been shown to reduce anxiety and depression.

Therefore, a regular dose of the great outdoors is good news for our mental health!

You don’t need to become a keen hiker to get your natural nature high. Simply grounding your feet in a space of natural earth is a great start. Perhaps you can step outside for five minutes during your daily lunch break and lift your face to the sun. You may also like to start a small garden or regularly buy yourself a bunch of flowers. Anything that makes you feel more connected to the world outside is likely to lower your stress.

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6. Move Your Beautiful Body

Exercise is a natural antidote to stress and anxiety. Raising your heart rate instantly increases blood circulation, oxygenates your brain and gets those feel-good endorphins pumping!

Furthermore, exercise engages your brain into focusing on each movement; this diverts our thoughts away from a stressful space and into the present moment.

Aim for at least thirty minutes of movement each day, in a modality that preferably makes you huff and puff a little (providing it is safe within your current health to do so). Aerobic exercise makes us produce higher levels of norepinephrine - the super stress-busting brain chemical! Try also to choose something that you enjoy and can actually look forward to. (And if you haven’t already, please try yoga - it’s the ultimate mind-body healing form of exercise.)

7. Discover Aromatherapy

Aromatherapy has been used for centuries to support the body both mentally and physically. In modern times, essential oils are particularly powerful for reducing stress. This is because the sense of smell bypasses the cognitive brain which processes worry.

Lavender is particularly renowned for its relaxing qualities and is an ‘emotional antiinflammatory’. Massage a little into your temples or burn some in an oil diffuser to instantly unwind. Look for the pure variety that is derived from plants, not the artificial fragrances that are often chemically produced.

8. Pamper Yourself At Home

Daily rituals of self-kindness and small pleasures can go a long way towards cultivating inner peace. So often we make time to go above and beyond to help others out but fail to recognize or make- small windows in our schedules to give some TLC for ourselves.

Whilst pampering may make you think of spas and health retreats (which are great if you can afford to do so!), there are other simple, inexpensive opportunities to pamper yourself with selfkindness. You may like to try:

Giving your face a mini-massage in the shower - it increases blood flow to the brain, is wonderful for your skin health and feels simply divine.

Saying a few positive affirmations to yourself in the mirror as you prepare for your day.

Creating a simple, luxurious body scrub using coarse sea salt and coconut oil. Alternatively, use leftover coffee grounds as an invigorating scrub to wake you up and feel refreshed for the day.

Soaking your feet in a bucket filled with warm water, Epsom salts and a few drops of peppermint oil.

Buffing your nails - it’s natural, lasts longer than nail polish and showcases a part of your body that is visible all day long!

Even if you choose to do one of the above regularly, you’ll notice an incredible reducing in your stress levels. Give yourself some extra love and TLC - your body will thank you in so many ways.

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Full Range

Photo courtesy of Food Matters

By Laurentine Ten Bosch courtesy of www.Foodmatters.Com

It is usually taught or passed down to us through our parents and families and is as commonplace and unacknowledged as the kitchen sink. This inherited gem is the ability to feel and express gratitude.

While we may think this is simply polite behaviour, studies have found that gratitude goes far, far deeper and has an incredible impact on the way we feel and perceive our world. Feeling and expressing gratitude has been found to allow people to experience more optimism, joy, enthusiasm and other positive emotions. It does this through lowering levels of cortisol, increasing positive relationships and reducing instances of anxiety and depression.

Some hypotheses on the physiological and psychological impact of expressing gratitude find links to feelings of higher levels of social support; in acknowledging and being thankful for the relationships we have we are more aware of our friendships and communities. Gratitude has also been associated with lower blood pressure, improved immunity, better sleep and even increasing engagement in exercise. Expressing this emotion has a significant effect on our ability to cope with various difficult situations, and alters biases and perspectives to the positive. For this reason practicing gratitude has become adopted in clinical psychology and is used in prescribed exercises to improve patients’ well-being.

What exactly is gratitude?

“Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.� ~ John Milton

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Robert Emmons, regarded as a leading scientific expert on gratitude, sees it as a relationshipstrengthening emotion which is both an affirmation of goodness in the world and the acknowledgement that there are sources of goodness outside of ourselves. In other words, gratitude is a conscious focus on and appreciation of the positive aspects of life and in this sense allows us to experience a sense of hopefulness and view the world with optimism.

The Yale Center for Emotional Intelligence views gratitude as “a state of mind that arises when you affirm a good thing in your life that comes from outside yourself, or when you notice and relish little pleasures” which can be cultivated in anyone by acknowledging the lessons and impact of both the good and the bad.

Practicing Gratitude

Gratitude can be expressed in almost every situation in your life; for example when you wake up in the morning and acknowledge the house that sheltered you, the bed you slept on, the sheets that kept you warm and the body you live in that has allowed you to wake and perceive the world. To get to the point where you are automatically and more frequently experiencing gratitude for simple moments in life, it can be beneficial to practice expressing gratitude through simple routine exercises.

The benefits of practicing gratitude has been examined in multiple studies, one of which was a 21-day gratitude intervention which resulted in greater amounts of high energy positive moods, increased social connectedness, increased optimism, and improved sleep in comparison to a control group. Here are some science-based and general activities for incorporating more gratitude into your day: Keep a gratitude journal: record three to five things for which you’re grateful every day or week.

Routinely writing in your gratitude journal will help you realize there is more and more to be grateful for each day, week and month. You will also have the benefit of looking back over previous notes and sensing just how lovely your life is and can be.

Keep a gratitude jar: A cute twist on the gratitude journal, see this as a bank you can continuously contribute to of lovely reminders that things aren’t always so bad! Use special note paper or a particular ink pen to create special notes for yourself.

Gratitude letter: Write a letter to someone else thanking them for something that you really valued or thanking them for just being them. See it as a pass-it-forward activity in gratitude!

Meditation and yoga: Meditating or engaging in yoga are two ways in which we can express gratitude to our own minds and bodies, reminding ourselves of our inherent worth and capability and being thankful for the ability to think and be present in the world. Thank your body from head to toe, focusing on each joint, muscle, and hair - there is no better way to compliment yourself!

Imagine your life without: Sometimes we don’t know what we have until it’s gone. To appreciate more people and parts of your life, imagine your life without something you may take for granted and you may find greater joy and appreciation of your everyday. You can even go a

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step further and take a break from something that is giving you less joy than it used to; this can help you renew your ability to see its value.

Simply say thanks: Say it out of the blue and really mean it. Send a text, make a phone call, knock on the door, pop your head around the office divider...think about and acknowledge how people can go out of their way to be helpful and kind.

Savour meals: Before and during eating, consider where the food on your plate has come from and how fortunate you are to be able to nourish yourself and others. Think about how your body will absorb vitamins and minerals to keep you alive and healthy.

Be mindful in the mundane: gratitude can and is best practiced in mundane everyday tasks.

Take a moment to thank the people that you work with or serve you throughout the day.

Notice your environment: The weather, the grass, the trees, strangers on the street, stillness in the air...It may surprise you how focusing briefly on what’s around you can make you feel a sense of appreciation and joy.

Breathe: Another meditative practice but one that is also incredibly powerful, notice your breath and the sheer brilliance of the body’s ability to keep you alive.

Donate: There are most likely numerous causes that align with your personal values and charities working hard to impact social change. Express your gratitude and support by donating to a group or charity. Selfless acts are another version of the expression of gratitude.

We hope you can take some of these tips and put them into practice in your everyday to realign yourself with what is important and what is valuable to you.

Photo by: Negative Space

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Keys To Coping With Lockdown

Photo by Daria Shevtsova from Pexels

By David Adam 05.07.2020. Courtesy of www.knowablemagazine.org

Studies on astronauts and Antarctic crews reveal how extreme confinement affects small groups. Scientists are racing to figure out isolation’s impact on the rest of us.

For Peggy Whitson, what helped was a sense of purpose. Chris Hadfield advises focusing on the common threat and being aware of how your actions impinge on others. And John Rafferty says it’s crucial to shower and put on fresh clothes each day.

The sense of isolation that these people felt when doing their jobs — the first two are astronauts who served on the International Space Station and the third is a former US Navy submariner — was extreme. But millions of people around the world, cut off from friends and family and cooped up 24-7 alone or with a small core group, have been experiencing many of the same emotions and frustrations.

For policymakers, scientists and the public, the Covid-19 lockdowns are a journey into the unknown, with big questions about how they will play out. What are the likely impacts on people of social distancing? What could the long-term effects be on our collective mental health?

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Scientists don’t have all the answers. But as this unplanned global experiment in staying apart from others (and in unnaturally close contact with a few) rolls on, they are urgently trying to track the results.

“Many years of psychological research has told us now that those experiences of social isolation, of loneliness, of social disconnection are a very strong risk factor for poor mental health, physical health problems and all-cause mortality,” says George Slavich, a psychoneuroimmunologist at the University of California, Los Angeles, who wrote an article on the benefits of social connections in the Annual Review of Clinical Psychology earlier this year.

“Social isolation is stressful for people because we’re essentially social animals. We got where we are in this beautiful world by bonding together in tribes, by cooperating and by working together.”

Feeling stuck together

People do not have to be entirely alone to suffer the effects of social isolation (although the damaging impacts such as stress and trauma caused by solitary confinement are well documented). The cliché that people can never feel more alone than in a crowd is true: Loneliness is not defined by an individual’s number of social contacts, but by the gap between actual and desired connections.

So while most of us might think of elderly people living alone as particularly lonely, the data don’t agree. A recent analysis of a huge 2018 survey, carried out by UK psychologists and the BBC, looked at 46,054 people aged 16 to 99 years, living across 237 countries, islands and territories. It found loneliness across the board, but more severe the younger someone was.

The same team is mobilizing to re-examine the issue on a global scale, because the lockdown provides a “natural experiment,” says Pamela Qualter, a psychologist at the University of Manchester, UK. “We talk about how social isolation and feelings of loneliness impact mental and physical health, but we can’t test that experimentally. We can’t put people in a room and isolate them for four or eight weeks. But we’re now in a situation where everybody is experiencing that.”

There is some evidence that younger people are suffering more loneliness under coronavirus lockdown and social distancing measures. An ongoing survey of 2,221 people by the Mental Health Foundation, a UK charity, found a spike in reported loneliness after the lockdown began.

In March, shortly before lockdown started, 10 percent of UK adults said they had felt lonely. That rose to 24 percent by the beginning of April. The most affected group was 18-to-24-year-olds, with 44 percent saying they had felt lonely in the previous two weeks. Only 1 in 6 people over 55 said the same. Loneliness is a worry, the charity says, because it’s a risk factor for developing or worsening more severe mental health problems such as depression and anxiety.

Another concern is how being confined to home will strain relationships between friends and partners or parents and children. When the UK lockdown was announced, Jenny Harries, the government’s deputy chief medical officer, suggested that couples who live apart could “test the strength of their relationship” and move in together.

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Research can help here. The strength of relationships between people stuck together in confined spaces is something that scientists have studied for decades — as a way to boost the performance of teams in isolated and extreme environments such as space missions. Typically, they monitor groups of individuals who volunteer to strand themselves for months at research bases over the freezing darkness of the Antarctic winter, or who work in isolated crews in submarines. Scientists also ask for volunteers to spend even longer periods of time sealed inside purpose-built facilities on the ground.

Mathias Basner, an associate professor in the University of Pennsylvania’s psychiatry department, worked on the longest of these: the Mars500 project, which studied the behaviour of six men locked together for 520 days inside a mock spacecraft in a Moscow parking lot in 2010 to 2011.

Such studies, while not exact copies of what happens in space or in pandemic lockdown, can offer useful pointers for both. “It’s the same thing that many of us are experiencing, including myself,” Basner says. “NASA is always looking for Earth applications. But who would have guessed that their research into living in isolated, confined and extreme environments would be applicable to so many people on Earth?”

Results show — as would be expected — that groups working in such conditions tend to go through phases of tension and cohesion.

The timing of these, to an extent, can be predicted. Some psychologists talk about the “third quarter phenomenon,” in which performance of an isolated group tends to slump after the halfway point of a mission and then picks up near the end. (Unlike the present lockdown, of course, submariners, astronauts and Antarctic scientists know when they will be released.)

But on an individual level, it’s much harder to use such studies to judge who will react and how, because it depends on personal circumstances and experiences as well as the mix of personalities within the isolated group.

CREDIT: ESA / MARS500 CREW The crew of Mars500 eat breakfast together. A 520-day experiment that ran from June 2010 to November 2011, Mars500 was conducted in an isolation chamber in Moscow to simulate the cooped-up experiences a crew would face while working and living during a mission to Mars. This and other studies of groups in isolated conditions, such as people working on submarines or in Antarctica, have taught scientists a lot about psychological resilience and group dynamics under such circumstances.

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Basner says it’s vital during lockdown — perhaps ironically — that everyone has a place where they can be on their own. “Even when you’re isolated you sometimes need to get away from the people you are isolated with, because you just can’t take it anymore,” he says. Personal space helps people calm down and defuses the increased conflict that otherwise develops.

“The spacecraft we’re going to send to Mars is going to be tiny,” Basner says. “One thing we said, and this is very relevant for now, is that the astronauts need a private space. There needs to be a crew quarter, however small.”

His advice for all of us today? “You have to be more respectful of the others, and to try to avoid conflict situations by monitoring your own behaviour. You have to be more lenient to others but also have to try to control yourself.”

Looking for peace in pods

Some studies have found that people’s response to the stress of isolation might vary according to their culture. Working for the European Space Agency, researchers in Hungary have analyzed weekly video diaries recorded by small groups of people who spent more than 200 days on Antarctic bases. They looked for key words, such as those that indicated negative emotions including anxiety, anger and sadness, spoken in videos made by 10 men and four women in 2013 at the French-Italian Concordia base. And they compared them with similar videos made by seven men and one woman who spent the winter of 2014 at the British Halley station, perched on an ice shelf in the Weddell Sea.

Among the French and Italians at Concordia, the researchers found lots of positive emotions at the start, which tailed off and were replaced by anger in the third quarter. But the British seemed to respond to the isolation without showing changes in mood or emotion. That might be because the more extreme location of Concordia made people stuck there more negative. Or it could be stereotypical British reserve — the desire to keep calm and carry on.

Older studies of national bases during winter seasons in Antarctica show similar cultural patterns: Americans became more tired and worried as time went on, Russians said that week after week of isolation made them feel less depressed and anxious, and Indians reported a significant decrease in anger. In general, people from national cultures and societies associated with individualism were less likely to seek support from colleagues, so their moods worsened over time.

Mission controllers are especially keen to work out what sorts of groups are best placed to get along. They have discovered to their cost that problems in an isolated group can often show as hostility to those outside the bubble. One such incident rocked the 1973 Skylab 4 flight, when tensions between ground crews and three astronauts who had spent more than a month in space resulted in 90 minutes of radio silence and an unscheduled break from work. (The exact circumstances are disputed. Some call it a mutiny; others claim it was all a misunderstanding.)

Being stuck in groups means that arguments and disputes are inevitable. A 2019 review of more than 72 studies of such isolated communities found that all had reported at least one conflict before they reached the halfway mark.

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Tensions and conflicts can be triggered when splinter groups form, so psychologists are especially keen to identify individuals who have the right personalities to help bridge differences and smooth out problems before they become serious. Peacemakers and counsellors are useful, but so are clowns, who can play the role of court jester and be willing to be the butt of jokes and pranks. On remote Antarctic bases, such a figure can help bridge traditional — but potentially damaging — divides between academic scientists and skilled tradespeople who serve as contractors.

What about families? Will they cope better in isolation because, in theory at least, couples have chosen to be together because they enjoy each other’s company? Ron Rogge, a clinical psychology professor at the University of Rochester, is trying to find out. He is recruiting parents of school-aged children to a weekly survey project that tracks participants’ mood and experiences over the lockdown period and beyond.

More than 1,000 parents have signed up so far (he wants 5,000 — learn more here). Rogge says it’s important to track how increased stress in parents can affect children. “The parents not doing well trickles down to how they interact with their kids,” he says. The kids could get stressed as well, and everyone would experience the family environment as a lot more chaotic.

Antidotes to anxiety

Other scientists are trying to track the impact on mental health conditions, such as depression and anxiety — and the risk of suicide.

In April, psychiatrists in the UK said that a possible increase in suicide risk during lockdown was among a number of mental health issues that needed to be urgently investigated. Their warning — echoed by colleagues in the US — followed survey results that showed large numbers of people in the UK, including many with existing mental health conditions, were anxious about the impact of prolonged social isolation.

“It’s not obvious what the mental health effects [of the ongoing pandemic] will be and I think that’s really critical,” says Matthew Hotopf, a psychiatrist at King’s College London. “There’s a lot of stuff circulating that says of course it’s going to impact self-harm, suicide, anxiety and depression, but we just don’t know.”

Among the questions the psychiatrists say must be addressed most urgently are strategies to communicate vital public health measures and change people’s behaviours without triggering distress, and to identify and share positive examples of how people are coping.

A good example of a coping mechanism is the regular and public display of collective appreciation shown by many neighbours and communities to healthcare workers. All around the world, often at an appointed hour in the evenings, people gather outside their homes, lean out their windows or step onto their balconies to clap, cheer or ring bells.

“There is some evidence to suggest that expressions of gratitude can not only increase social bonding but also decrease feelings of loneliness,” says Julianne Holt-Lunstad, a psychologist at Brigham Young University, who wrote a 2018 article in the Annual Review of Psychology on why

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social relationships are good for physical health. Such events can make people feel connected and give them a sense of solidarity, she says. That’s important, because it could boost resilience.

People also tend to cope better when they have what’s called perceived support: the feeling that someone, somewhere, is there to help them if they should need it. Such support comes in three types: emotional, informational and tangible — the latter means that a person knows that someone can, for example, give them a lift to the hospital, or help look after children. “I can see that tangible support could to some extent be limited right now,” Holt-Lunstad says. “But I still do see some wonderful examples, like people sewing masks and leaving them on a porch if someone needs one, or willing to shop for those who can’t leave their home.”

Even people in space and deep in Antarctica can usually contact the outside world and talk to loved ones. But in the current situation, some people who live alone could find themselves communicating with people more often than usual, as friends and family check in on them.

But though technology can help people stay in touch, Holt-Lunstad says it’s not clear whether people talking to each other remotely, even while seeing each other on video screens, offers the same emotional support as face-to-face meetings. “We have a lot less evidence in terms of the equivalencies of this,” she says. “I hope the current situation will really highlight some of the strengths and limitations of these technologies. I suspect they may be a good supplement but not a replacement for face-to-face interaction.”

Some research, for example, finds that women holding conversations show fewer emotional cues — they laugh, smile, gesture and nod significantly less — when they communicate using video screens than when they meet face to face. But video chats did come with more cues than talks on the phone.

Other technologies are bringing people together in ways that wouldn’t otherwise be possible.

Musician Tim Burgess, lead singer of the UK band The Charlatans, organizes daily “listening parties” in which people across the world listen to an album at the same time and share thoughts and memories on Twitter, often with the artists chipping in. “That’s lovely. It gives a sense of shared purpose and says that we’re in this together,” Holt-Lunstad says. “It would not only mitigate feelings of distress but also strengthen that sense of connection.”

That’s important, says Basner. Astronauts and others in extreme isolation are often brought together by the sense that they have a common purpose — to survive the threat to life posed by the hostile circumstances. And the same can apply right now for the rest of us.

“We have a goal that we are all fighting for as a society right now, to get over this period and get rid of that virus so we can go back to our normal lives,” Basner says. “If we all have that in our heads as our common goal, then it is much easier to endure the stress associated with our confinement and isolation.”

David Adam is a freelance science journalist in the UK who worked from home before it was fashionable. You can still find him there, at davidneiladam@gmail.com.

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The Trouble With Medicating Mental Illness

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By Katherine Ellison 07.17.2020

Psychotropic drugs have severely narrowed how we treat psychiatric disorders — to the detriment of patients and society as a whole. A look at the past suggests a better way forward.

The standard of care for the severely mentally ill in the United States has drastically changed since the 1950s, when more than half a million patients resided in enormous state hospitals. As pharmaceutical firms developed new antipsychotic medications, national policy shifted such that most of the old hospitals have now closed. Today, the majority of US patients, even those with serious mental illnesses such as schizophrenia, bipolar syndrome and major depression, receive only short-term, inpatient medical treatment to quell symptoms before being sent home.

The old asylums were the scenes of some well-publicized abuses and poor conditions.

Yet their closures and the parallel embrace of medications did not solve the issue of how to best care for people. The current mentalhealth system leaves many mentally ill patients no better off, says Joel Braslow, a historian and psychiatrist at the University of California, Los Angeles. In some cases, the situation has grown worse.

In the 2019 Annual Review of Clinical Psychology, Braslow and UCLA colleague Stephen Marder argue that our current “age of psychopharmacology” has shrunk society’s sense of responsibility toward the mentally ill.

Whereas most psychiatrists once viewed mental illness as a complex interaction between a patient’s biology and social context, Braslow and Marder contend, it is now often seen more narrowly as merely symptoms to be medicated.

Braslow blames this shift for what he calls our society’s “total failure” in caring for its most vulnerable members: Roughly 140,000 seriously mentally ill people are now homeless on city streets, while 350,000 others are serving time in prisons and jails, where their illnesses get little treatment.

Knowable Magazine spoke with Braslow about the history of this transformation and what it would take to better serve the multitudes of people living with psychiatric problems.

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This conversation has been edited for length and clarity.

Why do you call this the “age of psychopharmacology”?

I think about it in two different but interrelated ways. First, it underlines our growing reliance on drugs to treat disorders of the mind. Today, one in six Americans takes a psychoactive drug. This has reinforced the idea that the drugs treat specific diseases, much like insulin treats diabetes. For example, Tipper Gore (the ex-wife of former Vice President Al Gore) has explained her own depression as a chemical imbalance, with her brain running out of serotonin like a car runs out of gas. This description implies that depression has both a specific cause — in her case, depleted serotonin — and a specific cure, a drug.

Secondly, there’s our shrinking vision of what causes psychiatric disease and what we can do clinically for those who suffer from it. Prior to the late 1960s and 1970s, American psychiatrists tended to take a more expansive view. Today’s greater focus on the individual and a simple model of disease has helped justify the belief that drugs or psychotherapies hold the key to alleviating psychiatric disease. However, this view ignores the fundamental nature of psychiatric disease as simultaneously biological, psychological and social.

What accounts for this shift?

Psychoactive drugs have been used since the 19th century, but they were generally regarded as little more than sedatives — referred to as “chemical straitjackets.” The chance discovery of the major classes of psychotropic drugs in the 1950s changed the status of psychopharmacology. These new compounds did more than simply sedate; they actually treated many of the symptoms of psychiatric disease, such as hallucinations,

depressed mood and disordered thoughts.

However — and this is a crucial point — throughout the 1950s and much of the 1960s, psychiatrists largely saw psychotropic drugs as just one part of an overall regimen, a part that neither dominated nor defined the nature of the disease and its treatment. Psychiatrists continued to see psychiatric disease in a holistic manner, in which symptoms could involve an individual’s failure to function in the social world and their inner torment.

Treatment remained similarly expansive, especially when the illness warranted state hospitalization.

Things changed dramatically from the 1970s onward. It’s tempting to attribute this to the drugs’ effectiveness, but this is simply not the case. There has been little change in the actual efficacy of antidepressants, antipsychotics and anti-anxiety drugs over the last half-century. Social, economic and cultural circumstances did far more to bring on the age of psychopharmacology than did the effectiveness of the drugs themselves.

For one thing, psychiatric hospital administrators came under increasing pressure to decrease their hospitalized patient population. Hospital records from the 1970s show doctors under pressure to discharge patients earlier and earlier. So physicians, understandably, focused on symptoms that could be quickly and easily treated, and relied increasingly on drugs as their primary intervention. Under such circumstances, it became more and more impossible to address the thornier problems of how the patients functioned in the world.

You write that this change was also influenced by politics?

Yes. For nearly 150 years, state governments believed that society and physicians had a moral responsibility to provide care for all those afflicted with mental illness. But Conscious Life Magazine

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beginning in the late 1960s and 1970s, the welfare state came under increasing attack with the belief that individuals needed to take individual responsibility for themselves. State governments were primarily responsible for the smooth running of market economies and not for individual welfare. The elections of Ronald Reagan in the US and Margaret Thatcher in the UK underlined this shift in political culture.

These changes shifted care priorities away from state hospitals and toward care in the community. But that has become increasingly fragmented, decentralized and subject to the logic of market forces rather than to the needs of those with serious mental illness.

The political ideology that emphasizes individual responsibility fits neatly with a belief that disease is largely a problem of biology and/or psychology and that the solution is a treatment that focuses on the individual’s psychology or biology.

Given that we’re relying more on medications, how well do they actually work?

That’s a difficult question to answer. Take schizophrenia, for example. We don’t have a good understanding of the causes of what are likely multiple different kinds of schizophrenia, but there’s a growing belief that antipsychotic drugs can do little for the fundamental symptoms of apathy, social withdrawal and cognitive deficits. These drugs do, however, treat other symptoms — hearing voices, speaking incoherently and behaving in an agitated way.

We have good evidence that antipsychotic drugs help prevent relapse in the short run, although the jury is still out whether someone should be on antipsychotic drugs for a lifetime. So, yes, they work, but only with a number of important caveats. I think the same could also be said for antidepressant drugs.

You write that the medical system’s increasing reliance on randomized controlled trials helped fuel the shift toward drugs. Is the problem that it’s somehow easier to test medications than psychotherapies?

The short answer to that is yes.

A randomized controlled trial requires easily measurable variables and, consequently, has shifted our understanding towards an increasingly reductionistic view of psychiatric disease that excludes many of the social and psychological realities. It encourages us to think in terms of specific interventions, such as psychotropic drugs, that treat a specific, discrete disease, just like antibiotics treat bacterial infections. This way of thinking fails to accommodate the complex social and psychological deficits intrinsic to psychiatric disease.

How have the patients fared with these changes?

Despite good intentions, advances in neuroscience and an increasingly large number of psychotropic drugs, those afflicted with serious mental illness have not done well. Overall, outcomes such as mortality and social function have worsened for the vast majority with serious mental illness. You can see it in the unprecedented population of mentally ill homeless people — 60,000 just in Los Angeles. We’re allowing people who are disabled by psychosis to languish in the streets. This wouldn’t happen with cardiac patients.

And a lot of those homeless people end up in jail.

True. Today there are about 5,000 seriously Conscious Life Magazine

mentally ill people in the Los Angeles County jail. I have a hard time going to the jail myself — it’s such a horrible place. Many of the sickest patients refuse medications, often exacerbating their psychotic symptoms. The sheriff has little recourse but to house the most psychotic, noncompliant inmates in isolation, so as to be the least disruptive to the other inmates and guards.

About a thousand inmates are in solitary confinement, in individual Plexiglas cells for 23 hours a day. At the same time, these terribly psychotic individuals are left to disrobe, smear faeces and a variety of other psychotic symptoms that worsen under conditions of isolation and deprivation.

Any time they’re out of their cells, they are almost invariably shackled, even while seeing a psychiatrist. It’s heartbreakingly sad.

So how should society respond? Do we need to go back to the asylums of the past?

I think we need to learn from the positive aspects of asylum care. Rather than either reestablishing the asylums or intensifying the alienation and neglect of the last 50 years, we need to come up with new, evidence-based ways of caring for those with serious mental illness.

Once we acknowledge the reality of mental illness as a disease that robs its victims of meaning, social connections and the ability to function in contemporary society, we can start designing interventions that address this reality. We cannot simply wish away the complexity of psychiatric disease and the kinds of interventions that are necessary for humane, scientifically based care.

Katherine Ellison is a journalist and author based in the San Francisco Bay Area.

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Doctors Prescribing Meditation Before Medication

By Laurentine Ten Bosch Courtesy of www.foodmatters.com

For what has long been considered an alternative treatment, meditation is becoming more mainstream, not only in the public realm but with medical doctors now more commonly prescribing it before medication for a number of conditions and symptoms.

The rise of research focusing on the effects of mediation on a wide variety of physical and mental illnesses has created a rise in the number of doctors offering meditation to their patients.

“The medical community can no longer deny meditation’s power to positively induce biochemical, physical effects on the body. Even better, it’s free from side effects, unlike the medications many doctors prescribe to reach the same goals,” said Parsley Health’s Founder and Physician Robin Berzin MD.

How Doctors Are Defining Meditation

In an article in the Telegraph author Britta Hazel, of Justus Liebig University and Harvard Medical School defines meditation into four key components: 1) Attention regulation 2) Body awareness 3) Emotion regulation 4) Sense of self "Understanding the relationships between these components, and the brain mechanisms that underlie them, will allow clinicians to better tailor mindfulness interventions for their patients,"Britta Hazel said.

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Dr. Hazel explains that together, these components can work to help you reduce the effects of stress, but further research has found meditation to help with a number of physical and mental conditions.

What Symptoms And Conditions Meditation Is Being Used To Treat At Parsley Health, a New York City based medical practice with a whole-body approach to healing uses meditation as a medicine replacement to: • • • •

Reduce stress Lower inflammation Improve mood Improve digestion

Meditation has also been shown to: • • • • • • •

Lower blood pressure Reduce cortisol Improve sleep Help manage chronic pain Fight fatigue Support psychological distress Improve immune function

How Meditation Is Being Prescribed

Medical practices that are prescribing meditation look to be focussed on wholeperson healing, taking into consideration a range of lifestyle, nutrition and biological factors that may be impacting on a person’s health and use meditation as part of a multi-faceted treatment program.

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Where many may think that “traditional” and “non-traditional” methods are on opposing sides of the table, many doctors are looking at integrated therapies to see a range of treatment options presented and working together to achieve better results for patients.

Parsley Health encourages daily ten-minute meditation practice for every patient, explaining in their sessions with patients: “You can eat all the right foods, take all the right supplements and medications, and get every test known to man, but if you don’t get your brain on board with your body, you won’t be successful.”

At the Beth Israel Deaconess Medical Center (BIDMC), a world-class teaching hospital of Harvard Medical School located in Boston, they consider meditation, yoga and tai chi to be complimentary treatments to medicinal based treatments. Their top priority is to help patients change their lifestyles to avoid stress triggers and aim to have their patients taking the least amount of medication they need for their health.

Aditi Nerurkar, MD, MPH of the BIDMC explains, “I prescribe meditation like how I’d prescribe medication — start low and go slow,” she says.

“Patients are very accepting of integrative medicine. By and large, the physician community is totally embracing it as well.”

With meditation proven to help with a range of mental and physical ailments, with no negative side effects and very little if any cost, it makes sense that more people and more medical professionals recommend this practice for improved health.

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Women And Girls With ADHD VIDEO: The disorder can present differently in girls and boys, and holds different challenges for women who live with it In the 1990s, UC Berkeley psychologist Stephen Hinshaw and his colleagues broke new ground when they began one of the few long-term studies of girls with ADHD. Over the years, his findings have helped to change views of how often and how persistently the disorder affects girls and women, and has revealed the distinct challenges they face. In this video, we hear from Hinshaw and clinicians Kathleen Nadeau and Patricia Quinn on what we know about ADHD in girls, and listen to women living with ADHD discuss issues they face and how they cope at home, school, on the job and in relationships.

Read more: Under-diagnosed and under-treated, girls with ADHD face distinct risks

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WHY BEFRIEND CHANGE? Life is a series of cycles of change whether we like it or not. Change provides us the opportunity to re-adjust, reform and rebirth into another level of our being.

Change can be both comfortable and uncomfortable. It is welcomed and comfortable when it is change that we want and mostly uncomfortable when it is change that shifts us out of our comfort zone. Even for those of us who believe or have convinced ourselves “we like change” – we too resist change when we encounter curve balls in the way we expect ‘change’ to unfold.

And at times, we may also fall into the trap of convincing ourselves or pretending all is good just to avoid change. However, change is inevitable and finds its way to materialize.

“You must become the change you want to see in the world.” –Gandhi

Why befriend change: 1.

2.

3.

Nothing lasts forever – When we accept the fact that nothing lasts forever, we are better equipped to flow with the motions of life. Struggle occurs when we resist reality. So, the best way to end the struggle is to embrace the impermanence in life. Enjoy the ‘good times’ and remember through the ‘not so good times’ that it is temporary and it too shall pass.

Wisdom is earned – Nothing of value was ever achieved by remaining stagnant. It is impossible. We learn and grow due to change. When we are faced with a situation that forces a change of some kind, our awareness is inevitably expanded. Whether we follow through on it or not, depends on the person. Wisdom is earned by learning to see the alternate possibilities of what surrounds us. When we view life through a narrow lens, our experience is limited. However, when we see the whole panorama, then wow…life is beautiful.

Learn to let go – Some people are meant to be in our lives for decades and others are meant to only stay for a while. This is one of the most challenging realities of life. We often take it personally when our close circle of people change, be it – friends, clients or even family.

However, it is for our own good, it may need to happen in order for us to continue to grow

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4.

and evolve. Not everyone is willing to be with us as we proceed on our journey in a certain direction. Some people may return as our journeys sync again in the future and others may not. So be it.

And on the other hand, some people may only like us when we have a certain title or look a certain way. That is okay. Let them be who they are but we need to keep on being true to ourselves. If we lose some people as we proceed on with our life, wish them well and let them go with love.

Change always leads to Good – Here is the reality about change: even though it may occur due to a negative event it inevitably leads to something good. Things happen to us for reasons. We may not always understand the reason of why they happened however they teach us valuable attributes and lessons of life. For example, painful experiences can teach us compassion and tolerance.

So how does one learn to befriend change?

Firstly, identify the reason for resistance to change. Mostly likely, the reason will be fear. Fear born from insecurities, past experiences, comfort of the known, etc.

Then break down and understand the core existence of that fear or reason of resistance and work through it to build a foundation of trust, trust in oneself as well as life itself.

When there is trust then it will be easier for one to develop another way of viewing situation’s in one’s life. Each event that happens in one’s life, has the ability to move one forward. The way one chooses to view a situation determines their experience.

Change your perception of change so you can flow with life easier. Change is a beautiful thing so view change as a joyous thing. To not embrace change, is to remain in stagnation, which results in no growth. Nothing can be accomplished by not moving forward.

The ability to go from resisting change to embracing change can happen. It may not happen overnight but that is okay. The next time you are faced with an experience which causes your reality to change, take a deep breath, be mindful of how you perceiving the change, review it (see the situation from ‘outside the box’) and take a step forward.

And it is okay to be mad or frustrated. You are human after all. But once the emotions have settled, give yourself permission to trust and flow with the change.

“It is not the strongest of the species that survives, nor the most intelligent, but the one most responsive to change.” ~ Charles Darwin Divine Blessings Chetna Madoo Conciousness Coach Mind | Body | Spirit

Book an Online session

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The root chakra is one of the most blocked and constricted energy fields within our bodies.

Everyone, at some point in their lives, has struggled with a root chakra deficiency. If you were raised in a dangerous neighbourhood, experienced the divorce of your parents, had parents who struggled to pay the rent, lived in relative poverty, and/or were smacked or abused as a child, you likely have an impaired root chakra.

I’ll explore with you how to undergo root chakra healing in this article.

What is the Root Chakra?

The root chakra, or Muladhara, is our body’s most primal and fundamental energy center, being located at the base of our spine, or groin area. Being associated with the colour red, the root chakra regulates the energy associated with instinct, survival, and safety.

When the root chakra is imbalanced due to trauma, psychological issues such as chronic fear, and psychosomatic suppression and repression, we experience a disruption in the flow of life. Often our blocked energy centers lead to constant personal, existential and relationship issues.

What is Root Chakra Healing?

Root Chakra healing is the practice of opening, clearing, cleansing, supporting and strengthening the root chakra within our bodies. Root Chakra healing involves using certain foods, sounds, smells, affirmations, yoga practices, healing crystals, and other holistic remedies to re-establish harmony within the body-mind organism.

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15 Signs of an Unhealthy Root Chakra

The best way to tell whether you need to undergo root chakra healing is to pay attention to your thoughts, feelings, actions and physical sensations within your body.

Here are some signs to look out for: • You tend to obsess about money, e.g. you worry that you don’t have enough, you have catastrophic thoughts that surround going poor and becoming homeless, you over-work to soothe your anxiety surrounding finances, you become triggered whenever someone in your family spends too much, YOU must be in absolute control of the money in your family, etc.

• You have a general mistrust of others(trust issues) • You believe that the only person you can rely on is yourself, and you avoid asking favours from others (even when you really need them) • You’re a workaholic who tends to burn out easily • You have a dysfunctional relationship with your family • You feel like there’s “never enough” to go around and you need to fight for what you want • You’re terrified of a loss of control • You are hyper vigilant to any perceived signs of threat from others or your surroundings • You feel dizzy, anxious, spacey, and ungrounded for most of the day • You find it difficult and scary to be your authentic self around others • You feel disconnected from other people and nature • You are a hoarder who likes to “collect” a lot of things making your living space constricted and cluttered • You binge-eat or stop eating completely when you get depressed or anxious • You have leg and feet problems, such as swelling, infection, cramps, poor circulation • You tend to gain weight around the bottom half of your body (e.g. love handles, thick thighs) How many of these signs can you identify with, in this list?

Do You Have a Deficient or Excessive Root Chakra?

When most people talk about unhealthy root chakras, they’re referring to “blocked” or deficient chakras that restrict energy flow.

But did you know that your chakras can also be excessive — or overactive?

So what is the difference between a deficient and excessive root chakra?

Essentially, a deficient root chakra can be defined as passive, whereas an excessive root chakra can be defined as aggressive.

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Here’s a breakdown: Deficient = lifeless, sluggish, passive, blocked, inwards (not enough energy flows in)

Excessive = lively, agitated, reactive, aggressive, outwards (too much energy flows in) Therefore, if you have a deficient root chakra, you will be more prone to issues such as anxiety, suspicion, and withdrawing. On the other hand, if you have an excessive root chakra you will be prone to hoarding, workaholism, greed, and anger.

Deficiency protects, whereas excessiveness overcompensates. So the question is, which do you have? It’s also possible to fall somewhere in the middle.

17 Root Chakra Healing Practices

So what does a healthy and balanced root chakra look and feel like?

When you have a clear, strong and harmonious root chakra, you will firstly feel grounded and calm. You will no longer have fears surrounded money or loss of control, but will come to trust the divine intelligence of life. Not only will you trust yourself more, but you will also feel connected to others and nature more deeply. When your root chakra is healthy, you will find it simple to be your authentic self finding the inner peace that is always here in the present moment easier to connect to. You will give up the need to fight, protect and defend, and will instead come into alignment with ebb and flow of life.

Here are some of the best root chakra healing practices out there that I have personally experimented with: 1. Listen to grounding music I recommend the sound of thunder, Mongolian throat singing or the didgeridoo (an indigenous Australian instrument).

2. Chant “LAM” to yourself.

This sound matches the vibration of the root chakra. Try drawing out the letters into sounds, such as “lllllllaaaaaaammmmm.” You might also like to listen to binaural beats (a form of music healing therapy) which helps to activate and clear all the chakras through alternating sound waves. Try these chakra healing songs.

3. Regularly go for a walk in nature.

Consciously note the connection of your feet to the earth.

4. Do targeted yoga Stretch your body using the simple yoga poses of child pose, forward bend, mountain pose, squat and warrior.

5. Eat grounding foods Think sweet potatoes, beets, radish and other root vegetables.

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6. Practice 30-second mindfulness Make a habit of stopping each day and observing your breath for three counts. This simple practice will help to ground you.

7. Carry and meditate with crystals Use root chakra crystals such as jasper, hematite, smoky quartz, and carnelian. My favourite root chakra crystal is black tourmaline (buy it here).

8. Cleanse the root chakra with aromatherapy scents Use oils such as sandalwood, patchouli, vetiver, cloves, black pepper, and ginger.

9. Practice “earthing” Earthing is the practice of walking on the grass or earth for the purpose of recharging the human energy field.

10. Carry a totem or grounding piece of jewellery Carry an object that is associated with revitalising the root chakra (you can find good totem jewelry here).

11. Quietly sit down and visualize Visualize a red ball of light pulsating in your root chakra region (your groin area). Visualize all of the murky energy dissolving as it meets the ball of red light.

12. Make time to sit outside every day and connect with nature Simply observe what is going on; the birds, the clouds, the wind, the light, and sense your interconnectedness with it.

13. Use affirmations or mantras Use mantras or affirmations to reprogram your unconscious thinking patterns.

Affirmation/mantra examples include, “I am grounded,” “I am centered and whole, “I trust in the wisdom of life,” “I have everything I need,” “I am safe and secure,” “I surrender,” “I am strong, stable, and at peace.”

14. Drink an herbal tea Drink a grounding tea that contains root chakra cleansing herbs such as ashwagandha and cloves (I recommend this tea).

15. Take a soothing shower Water is a powerful way to cleanse stagnant and blocked energy. Alternatively, have a purifying bath using mineral salts such as Himalayan pink rock salt.

16. Explore the cause of your fears Fears stem from your inner beliefs, grudges, and unresolved pain. Take time to reflect on the root of your fears in a journal or with a trusted friend, partner or therapist.

17. Practice catharsis Practice catharsis every day to actively dissolve blocked root chakra energy. You might like to

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explore dynamic meditation, or simply jump, kick, punch, shout or dance your tension away.

Final Advice

What to do now with all this information?

As someone who has struggled with a severely imbalanced root chakra before, I found that bringing more mindfulness into my days helped immediately and immensely.

Try slowing yourself down, taking more breaks, and connecting with your breath — these are simple and easy first steps you can take. Afterward, you can implement the other healing practices described above.

Note from LonerWolf: Please note that this article has affiliate links. If you decide to purchase anything we link to, we get a small percentage to help with our work. Thanks!

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What is CBD? CBD is a natural compound found in cannabis flowers. It is a safe non-addictive substance and is one of hundreds of Phyto cannabinoids that are unique to cannabis. CBD stand for Cannabidiol and is found in both hemp and cannabis plants.

CBD is closely related to THC, which is psychoactive (can make you high). THC has many uses and works synergistically with CBD. They both have significant therapeutic properties, but they act in different ways on different receptors in the body.

CBD and THC interact with our bodies in a variety of ways. One of the main ways is by mimicking and enhancing the effects of the compounds already in our bodies called “endogenous cannabinoids” - so named because of their similarity to compounds found in the cannabis plant.

These “endocannabinoids” are part of what scientists refer to as the “endocannabinoid system.”

The endocannabinoid system gets damaged after we are born. First off, many years ago the animals were fed hemp or cannabis and that came through in the products that we ate. Since around 1937 hemp and cannabis were banned, so animals never got it anymore and neither did we. Then vaccinations were brought in to protect us for some of the horrible illness around, which in turn damaged our cells and bodies in unseen ways. That is how our life starts and we wonder why we all end up with arthritis, depression and cancers.

CBD is easily able to heal diseases. It offers anti-inflammatory action, immediate pain relief and regulates blood pressure and cholesterol. It doesn’t just treat the symptoms.

The CB1 And CB2 receptors are situated throughout our body so CBD wont just heal one issue in your body but everything that it comes across that is out of kilter. And it’s not just for us, the young middle aged and elderly, any animal that has a skeleton can benefit from this.

There is growing evidence that many diseases can be successfully treated with CBD, from any inflammation and stress related diseases, cancers, arthritis, epilepsy, Alzheimer’s etc.

CBD does not work on Hormones and Testosterone, but it can help with the side effects.

CBD can be taken as an oil, capsule, balm, tincture etc. As with most products it is best to speak to a professional and ensure that the product is safe to use for your particular ailments.

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SUPPORTING THE CHILDREN

By Penni du Plessis www.divinespace.co.za This collective pause has been a time to take stock of our lives. We have been given the time to be aware of how much toxicity we had been living with and feeding into the planet. How little nurturing you were receiving and how much time did you have to nurture and enjoy your family? How much of your life was fun for you?

Everyone is talking about how nothing will be the same again, and yet we don’t know what that will mean for us in the future. Maybe the best thing we can do is to acknowledge that everything we have experienced and done up to now has been sacred and has given us the tools to move forward in a new way.

This means that your first step is to look at what you would love to do, and what you need to let go of. Would this mean job changes, lifestyle changes, having healthier boundaries, simplifying your living and expenses or choosing who you want to include in your life going forward?

Sadly, most of us have been focusing more on the problems than the possibilities, and we have noticed how severely this is affecting many of the children. They listen to our conversations and fears and in their little minds it becomes insurmountable. Many have become fearful of going back to school, seeing their friends and have lost their spontaneity and social skills. I heard a child become hysterical in a shopping center when she saw a Chinese person. She had obviously heard her parents talking about the pandemic and blaming the Chinese for it. We have to be so careful of what we say in front of these sensitive little beings.

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I was guided to make a new oil on the 22nd April to support us all, and this one is Olive in colour.

It is called Earth Gift and is truly that. The colour is a combination of yellow and green. The hidden yellow helps to ease the stress and fear we are all feeling or picking up from others, while the green energy opens the heart and invites a new way forward. The 9 essential oils included have all been chosen to help support the immune system, while clearing and opening both the lungs and the heart energy.

I use it twice a day and I am on my 3rd bottle – it is amazing how it is helping me to keep centered, healthy and not to get hooked into the collective fear or anger-based energy. I highly recommend it for all members of the household.

The Yellow Light Matrix oil rubbed on the face and the tummy helps the child to absorb information, process and integrate it. Use it while doing homework or studying, and again just before writing tests or exams – to assist with recalling the information while calming the stress and fear of exam time.

I am also available for individual counselling and Bars sessions (only seeing 1 client a day), This is supportive for all ages, as it calms the mind and puts you into a deeply relaxed state. During this time I will give you tools to help manage your life going forward. Please see this video demonstrating and explaining this amazing modality.

Planet earth is evolving and societies are struggling to keep up because they don’t have the tools to work with. The best gift you can give to yourself and others, is to be of service in any way. A comforting hug, listening ear or cup of tea to a troubled soul could be all it takes to lift someone's spirits.

As you start living your life in a more aware, conscious and compassionate way, you will be an example for others.

Think of it as walking on a pristine beach and all you can see are your own footsteps. This is the path your children will follow, so chose your path well.

Sending you love from my heart and home to yours

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7 Herbs to Lessen Symptoms of Irritable Bowel Syndrome Article by KATE DALTON courtesy of www.foodmatters.com, images herein from the original article

Irritable bowel syndrome (IBS) is a functional bowel disorder. It may have underlying causes such as SIBO, food sensitivities, or abnormalities with digestive anatomy. Treating IBS should be a holistic approach and may require treatment from a naturopath or other health professional, but there are a number of easy remedies you can enjoy in the comfort of your home.

Plant medicine has been found to have a really positive benefit on symptoms of IBS including reducing digestive inflammation, bloating, and flatulence while improving tolerance to foods. These easily accessible herbs can also be used to improve bowel movements and normalize bowel transit time, as well as reduce stress or anxiety that may also be present.

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1. Chamomile Matricaria Recutita

Reduces digestive cramping, inflammation, and spasms, can improve diarrhoea and constipation, and reduce stress and anxiety.

2. Lavender Lavandula Officinalis

Relaxes the nervous system, helping to improve the function of the sympathetic nervous system such as the digestive process.

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3. Passionflower Passiflora Incarnata

It helps to reduce digestive muscle spasms and improve IBS symptoms when they are associated with nervousness, restlessness, stress, and/or anxiety.

4. Peppermint Mentha Piperita

Reduces cramping and digestive pains, and helps to normalize the bacterial balance of the digestive tract.

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5. Licorice Glycyrrhiza Glabra

Licorice is one of the most effective anti-inflammatories, particularly in the digestive system. It protects and helps to heal the gut lining.

6. Fennel Foeniculum Vulgare

Relaxes the smooth muscles of the intestines, thus relieving griping and flatulence. Fennel is also anti-inflammatory in the intestines.

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7. Calendula Calendula Officinalis

It is a great herb for reducing inflammation, balancing the balance of bacteria, and reducing digestive spasms.

Kate creates beautiful, holistic teas - with two blends that are ideal for IBS support as they contain the ingredients listed above. For the best support, it's recommended that you drink 1-2 cups of each Digest and Serenity blends daily.

If you're in Australia and want to try these herbs or any other blends from Mayde Tea, head here and use the coupon code "maydematters" to get 10% off your purchase.

BY KATE DALTON Kate Dalton is behind the company Mayde Tea. Born out of a deep love for the natural healing properties of plants, Mayde Tea has blossomed into a beautiful, organic, herbal tea company based in Byron ...

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What Is Magnesium? Plus the Top 20 Magnesium-Rich Foods Article by Rachael Link, MS, RD courtesy of www.draxe.com

Magnesium plays a central role in just about every bodily process, from the synthesis of DNA to the metabolism of insulin. Low levels of this crucial mineral have even been tied to an entire laundry list of chronic conditions — like Alzheimer’s, diabetes, bone-related issues and heart disease. Thus, it goes without saying that no nutritious diet can really ever be complete without a few servings of magnesiumrich foods.

Fortunately, there are plenty of delicious options to help you meet your daily needs and prevent magnesium deficiency. There’s a good amount of this nutrient in superfoods like such as leafy greens, avocado, bananas and potatoes — along with some nuts, beans and grains — and the list of magnesium-rich foods doesn’t end there.

Despite the widespread availability of magnesium in the diet, the World Health Organization reports that less than 60 percent of adults in the United States meet the adequate intake values. Other research suggests that about two-thirds of the population does not achieve the recommended daily intake.

So what are the best sources of magnesium, and how can you ensure you bet enough in your diet? Here’s what you need to know about this important nutrient and its impact on your health — as well as the top magnesium-rich foods to consume.

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What Is Magnesium?

Magnesium is an element and mineral found throughout nature and one of the body’s electrolytes. About 99 percent of your body’s total magnesium is stored in your bones, muscles and soft tissues, while only about 1 percent is concentrated in the blood.

In the body, it is the fourth most abundant mineral and a cofactor to hundreds of enzyme systems, affecting muscle and nerve function, blood glucose control, blood pressure regulation, and more.

What are the symptoms of low magnesium in the body?

Magnesium deficiency has been linked to a number of health conditions, such as heart disease, migraines, insulin resistance, type 2 diabetes, Alzheimer’s and attention deficit hyperactivity disorder.

Symptoms and conditions tied to low intake of this electrolyte include: • • • • • • • • • • • • • • •

hypertension kidney and liver damage migraine headaches glaucoma nutrient deficiencies, including vitamin K, vitamin B1, calcium and potassium restless leg syndrome worsened PMS symptoms behavioural disorders and mood swings insomnia and trouble sleeping weak bones and potentially osteoporosis recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system tooth cavities muscle weakness and cramps impotence eclampsia and preeclampsia

Unfortunately, it’s possible to have a magnesium deficiency even with a healthy diet. Therefore, it’s important to ensure you eat plenty of nutrient-dense, magnesium-rich foods that boost your daily intake.

Health Benefits

What is magnesium good for? It’s one of the most important nutrients when it comes to maintaining optimal health.

In fact, it is involved in more than 300 reactions in the body and needed for many important bodily functions. Magnesium benefits include supporting: • • •

DNA synthesis Muscle contractions Blood pressure regulation

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• • • •

Protein synthesis Insulin metabolism Nerve transmission Reproduction

Here’s a bit more about the many roles and benefits that this electrolyte has:

1. Can Help Alleviate PMS Symptoms Premenstrual syndrome, or PMS, is a group of symptoms that occurs in women one to two weeks before menstruation. Symptoms can vary but typically include mood swings, weight gain, food cravings, water retention, fatigue, irritability, sore breasts and digestive issues.

Some studies have shown that magnesium may be able to help effectively reduce these symptoms. In one study, a combination of magnesium and vitamin B6 was found to significantly decrease PMS symptoms compared to a control group.

Another study published in the Journal of Women’s Health showed that 200 milligrams of magnesium daily helped reduce the severity of several PMS symptoms, including weight gain, swelling, bloating and breast tenderness.

2. Supports Healthy Blood Pressure and Heart Health A 2018 review states, “Subclinical magnesium deficiency increases the risk of numerous types of cardiovascular disease,” including coronary artery disease and hypertension.

High blood pressure, or hypertension, is a common condition that affects millions of people worldwide. It forces your heart to work harder, which can put a strain on the heart muscle and eventually lead to heart disease.

Filling your diet with magnesium-rich foods, as well as those high in potassium, may be able to help promote better heart health and normal blood pressure levels.

One study even found evidence that supplementing with magnesium reduced both systolic and diastolic blood pressure in adults with hypertension.

Keep in mind that potassium is another important electrolyte for heart health and circulation because it increases the excretion of sodium through the urine.

3. May Help Boost Physical Performance Because of its role in muscle function and energy production, this electrolyte is believed to have an impact on exercise performance. During strenuous exercise, it’s estimated that requirements increase by 10 percent to 20 percent.

A study published in the American Journal of Clinical Nutrition looked at the effects of magnesium on performance in 124 elderly women. After 12 weeks, daily supplementation with magnesium oxide was found to improve physical performance compared to a control group.

Another study demonstrated that triathletes who were given magnesium supplements for four weeks had improvements in their swimming, cycling and running times.

Besides eating plenty of magnesium-rich foods, be sure to include some of the other best foods

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for athletes in your diet to enhance physical performance even more.

4. Helps Control Inflammation Low levels of magnesium have been linked to higher levels of inflammation in several studies. A study in 2014, for example, found that both low magnesium intake and low levels in the blood were associated with higher levels of markers of low-grade chronic inflammation, which is believed to be due to increased release of cytokines and free radicals.

A study published in the Archives of Medical Research showed that taking magnesium chloride was able to reduce levels of inflammation in 62 adults with prediabetes.

It’s no surprise that many foods high in magnesium make the list of top anti-inflammatory foods as well. Most of these foods also contain beneficial antioxidants and phytonutrients that can help keep free radical damage under control.

5. May Prevent Migraines Migraines are a type of headache disorder characterized by migraine symptoms like nausea, sensitivity to light and sound, and a severe throbbing pain. This debilitating condition is also incredibly common.

In 2012, an estimated 14 percent of American adults reported suffering from migraines in the past three months.

Low levels of magnesium may contribute to migraines, and some studies have found that supplementation could even reduce migraine frequency.

One study measured the effects of magnesium supplementation in 86 children with frequent migraines. Children received either a magnesium oxide supplement or a placebo for 16 weeks.

At the end of the study, those who took the supplement had significantly less headache frequency and lower headache severity compared to the placebo group.

Another study found that it was more effective and fast-acting in providing migraine relief than a common medication.

In addition to including plenty of magnesium-rich foods in your diet, following a well-rounded diet and minimizing your intake of refined sugars and processed meats can also help you get rid of a migraine.

6. Can Help Normalize Blood Sugar and Protect Against Metabolic Syndrome There’s evidence suggesting that higher magnesium intake can benefit blood sugar levels and may help prevent insulin resistance and type 2 diabetes. Several studies have linked low levels with chronic inflammation and metabolic syndrome.

Insulin is the hormone responsible for transporting sugar (glucose) from the blood to the tissues to be used as fuel. If you consistently eat lots of carbs and refined sugar, you will produce more and more insulin as your body tries to keep up with the increased demand.

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Sustaining high levels of insulin for long periods of time can cause insulin resistance, decreasing its ability to shuttle glucose effectively, resulting in high blood sugar.

A study published in the journal Diabetes Care found that oral magnesium supplementation improved insulin sensitivity and reduced blood sugar levels in diabetic patients with low magnesium levels.

Additional research has found that the mineral could protect against diabetes. One study followed 4,497 participants for 20 years and uncovered that those with the highest intake were 47 percent less likely to develop diabetes.

Other ways to help maintain normal blood sugar include getting in plenty of physical activity, managing your stress levels, filling up on fibre and protein, and keeping your carb intake in check.

7. Fights Against Depression and Anxiety Magnesium has potent mood-boosting properties and can help fight against depression and anxiety. In fact, some studies have even found that a low intake could be associated with an increased risk of depression.

In one study, young adults with the lowest intake of magnesium were found to have an estimated 22 percent greater risk of developing depression.

Fascinatingly, some research has even found that it could be as effective as antidepressants in treating depression. One study published in Magnesium Research compared the effects of magnesium supplementation with an antidepressant medication and found that magnesium supplements were equally effective in the treatment of depression.

Another study in 2017 found that magnesium supplementation significantly improved symptoms of both depression and anxiety after just six weeks. In addition, a 2017 review stated that among 18 studies, “existing evidence is suggestive of a beneficial effect of Mg on subjective anxiety in anxiety vulnerable samples.�

Combine this mineral with other natural treatments for depression, such as eating lots of probiotic-rich foods, getting in plenty of vitamin D, and minimizing your intake of refined carbs and sugar.

8. Can Hep Enhance Sleep Quality If you suffer from insomnia and counting sheep just doesn’t do the trick, you may want to consider increasing your intake of magnesium-rich foods. Research has shown that there may be a connection between magnesium and sleep, with some studies showing that supplementation could help reduce insomnia.

In one study, participants who took supplements experienced reduced insomnia severity, increased sleep time and decreased amount of time needed to fall asleep. Another study found that a supplement containing a mix of magnesium, melatonin and zinc improved sleep quality in residents at a long-term care facility.

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9. Plays an Important Role in Metabolism of Vitamin D Research suggests magnesium plays a vital role in the body’s metabolism of vitamin D. Meanwhile, vitamin D plays a role in calcium absorption into the bones and has an effect on other important vitamins and minerals that contribute to both health, including vitamin K and phosphorus.

People with vitamin D deficiency are thought to be at risk of: • bone-related disorders • heart disease • high blood pressure • depression • insomnia • chronic pain • Psoriasis • and more This illustrates the necessity of well-rounded nutrition and proper vitamin D and magnesium intake.

10. Supports Healthy Cognitive Function This electrolyte is known to play an essential role in nerve transmission and neuromuscular conduction, which is why it seems to have a protective role against excessive excitation that can lead to neuronal cell death.

Low levels have been associated with neurological disorders due to dysfunctions within the nervous system. Research is ongoing regarding the effects it may have in the treatment of chronic pain, epilepsy, Alzheimer’s, Parkinson’s and stroke, but what we know is that it seems to act as a low-risk adjunct treatment among those with mood and cognitive diseases.

11. May Help Curb Asthma Symptoms Research is still underway, but there’s growing evidence that magnesium may have a role in managing asthma symptoms in both children and adults through its dual effects as an antiinflammatory and broncho-dilating agent. While it isn’t intended to replace other asthma treatments, some doctors recommend it as an adjunct treatment that is low-cost and low-risk.

Top 20 Magnesium-Rich Foods

What single food is highest in magnesium? Some of the best dietary sources are leafy greens, such as spinach and Swiss chard, but there are plenty of other magnesium-rich foods that increase your daily intake too.

Which fruits are high in magnesium? Avocado, figs and bananas are among the best.

Here is a list of the top 20 magnesium-rich foods to include in your diet: • • •

Wheat bran Spinach, cooked Swiss chard, cooked

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• • • • • • • • • • • • • • • • •

Dark chocolate Sunflower seeds, dried Cashews Mackerel Flaxseeds Almonds/almond butter Pumpkin seeds, dried Amaranth Buckwheat groats/kasha Black bean Avocado Quinoa Spirulina Figs, dried Yogurt or kefir Mung beans Banana

Dosage Recommendations

For men, the recommended daily intake of magnesium is about 400–420 milligrams per day. For women, it’s about 310–320 milligrams daily.

According to the National Institutes of Health, below are the current recommended daily allowances for magnesium: • • • • • •

• • • •

Infants–6 months: 30 milligrams 7–12 months: 75 milligrams 1–3 years: 80 milligrams 4–8 years: 130 milligrams 9–13 years: 240 milligrams 14–18 years: 410 milligrams for men; 360 milligrams for women 19–30 years: 400 milligrams for men; 310 milligrams for women Adults 31 years and older: 420 milligrams for men; 320 milligrams for women Pregnant women: 350–360 milligrams Women who are breastfeeding: 310–320 milligrams

How can you raise your magnesium levels quickly? The best way is to eat foods that are high in magnesium (greens, nuts, seeds, beans, etc.) and/or to take a daily supplement.

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Who should take magnesium in supplement form?

There are several different types of magnesium supplements available, such as magnesium citrate, and magnesium oil. These can benefit many people but are especially helpful for those who have a known severe deficiency.

You’re most at risk for magnesium deficiency if you have:

• • • • • •

a liver disorder heart failure inflammatory bowel disease frequent vomiting or diarrhoea kidney dysfunction other conditions that affect absorption

Older adults and women seem to be affected more often than younger adults and men. Athletes and people with malabsorption issues can also benefit from increasing their daily intake.

Transdermal magnesium supplementation is another way to utilize the mineral, though research is limited on its effectiveness. This involves applying the mineral in the form of magnesium chloride topically to help it absorb into the skin.

Yet another potential way to boost levels is by using Epsom salt (a magnesium sulfate compound), such as by adding some to your baths. Again, though, more research is needed on the effectiveness of absorption through these methods.

Recipes

Getting your daily dose of this nutrient doesn’t have to be difficult. By incorporating a few servings of magnesium-rich foods into your meals each day, you should be able to meet your needs.

Here are a few healthy recipes to get you started: • Strawberry Spinach Salad with Poppy Seed Dressing • Dark Chocolate Peanut Butter Banana Bites • Spicy Roasted Pumpkin Seeds • Garlicky Swiss Chard and Chickpeas • Avocado Chocolate Mousse

Risks and Side Effects

Although, as you can tell, there are many magnesium benefits, getting too much of this mineral can be problematic.

If you’re getting enough from food sources, you don’t need to worry about side effects from eating too much. Excess magnesium from food is simply filtered by the kidneys and excreted through the urine.

However, high doses of magnesium supplements can cause adverse side effects like diarrhoea,

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nausea and abdominal cramping.

Extremely high doses can lead to a magnesium overdose and symptoms of toxicity. The tolerable upper intake level from supplements is 350 milligrams per day for those above the age of nine.

Stick to the recommended dosage to sidestep negative effects on health.

Supplements can also have some interactions with certain types of medications. It can attach to tetracyclines, a type of antibiotic, and decrease their effectiveness.

Take these antibiotics at least two hours before or four to six hours after supplementing.

Another concern is that supplements may lower blood pressure. If you take a medication for high blood pressure or a muscle relaxant, talk to your doctor before taking any supplement as it may alter the effects of these medications.

Conclusion

Magnesium is an important mineral involved in many aspects of health. Low levels have been linked to several conditions, such as Alzheimer’s, heart disease and diabetes.

Getting enough of this electrolyte, preferably through consuming magnesium-rich foods, may come with a host of health benefits, from alleviating symptoms of PMS and headaches to fighting depression, constipation and insomnia.

What are the best sources of magnesium? Foods high in magnesium include leafy greens, cocoa, avocados, bananas, potatoes, and some nuts, beans and grains.

Ideally, try getting as much magnesium as possible from your diet by eating magnesium-rich foods instead of supplements unless you have a deficiency. If you’re an athlete or suffer from malabsorption issues, supplementing can also be beneficial.

Photo by Rodolfo QuirĂłs from Pexels

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CARROT CAKE OATMEAL

by Leozette Roode courtesy of www.greenmonday.co.za

Ingredients

Method:

• • • • • • • • •

2.

1/2 Cup Rolled oats 1/2 Cup Rugani Juice carrot juice 1/2 Cup Soy/nut milk 8 Dates, chopped 1 Teaspoon Cinnamon powder 1/4 Teaspoon Ginger powder 1/4 Teaspoon Salt 1 Teaspoon Vanilla Extract / Essence 1/4 Cup Walnuts

1.

3.

4.

5.

Place the oats, Rugani Juice and nut/soy milk in a small pot and bring to the boil.

Once bubbling, turn down the heat and let the oats simmer.

Add in the dates (or raisins), cinnamon powder, ginger powder and salt. Cook, uncovered, for about 10 minutes until the is soft and creamy.

Remove from heat and stir in the vanilla extract / essence and walnuts.

Scoop into bowls and garnish with the toppings.

Add more nut/soy milk for a runnier porridge and mashed banana, maple or date syrup for extra sweetness.

Notes: Instead of cooking, mix all ingredients together in a bowl and place in the fridge overnight to enjoy the next morning.

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SWEET & CREAMY PUMPKIN ISIDUDU WITH CURRIED CABBAGE Funeka Zokufa for HSI / Africa courtesy of www.greenmonday.co.za

Ingredients • • • • • • • • • • • • •

750 ml cooked pumpkin 1 litre water 625 ml maize meal 60 ml sugar 5 ml salt 45 ml oil 1 onion 3 cups cabbage 3 potatoes, peeled, diced, boiled 3 garlic cloves, crushed 15 ml curry powder 15 ml paprika 1/4 teaspoon salt

Method: 1.

2.

3.

4.

5.

6.

7.

First make isidudu (pumpkin pap): boil water, then add sugar, salt and pumpkin, stirring to mix.

Add maize meal and mix well.

Leave to simmer for 30 minutes, stirring occasionally.

In a separate pan, heat oil and add onion, fry till translucent.

Add garlic, curry powder and paprika and mix well.

Add cabbage, cooked potatoes, salt, and sauté until the cabbage is soft. Season if needed.

To serve, spoon curried cabbage over isidudu.

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Photo by Yannic Läderach on Unsplash

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Yoga Nidra: Bliss Your Brain Out with This Ancient (Little-Known) Practice

By Leah Zerbe, MS, NASM-CPT, NASM-CES, www.draxe.com

If you crave those last few minutes of your benefit-rich yoga class when you settle into savasana for stillness and relaxation, meet your new best friend: the little-known practice of yoga nidra. An ancient practice to tame the nervous system, you’ll find your mind in a more collected, peaceful state as a result of the exercise.

So what does a yoga nidra session look like? At first glance, the practice may seem like nothing more than lying on the floor wrapped up in super comfy clothing and blankets. (And socks.

You’ve got to wear fuzzy socks.)

But there’s a power in stillness. And modern-day science is catching up to what yogis have known for ages: yoga nidra, also known as yogic sleep, improves your health, and in all sorts of surprising ways.

Hint: Many who practice yoga nidra report feeling fully rested in as little as 30 to 120 minutes of practice. That’s a lot shorter than the eight hours of sleep usually required for that type of restoration. And then there’s the 65 percent dopamine boost. More on that later…plus, there’s a free guided yoga nidra relaxation below, too.

What Is Yoga Nidra?

Yoga nidra is a powerful relaxation practice that can act as a natural stress reliever. Some people use yoga nidra for sleep improvement, although when practiced correctly, you don’t actually fall asleep. The ancient yoga practice helps you draw your consciousness inward so you can move into a more self-aware form of “sleep.”

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“It’s the same process as meditation,” explains tantra yogi Michele D’Agostino, instructor of kinesiology at Penn State University. “You are completely relaxed on the physical level but the mind remains alert.”

While the yoga nidra definition simply translates to "yogic sleep,” there are some complex things going on on the neurological level as an instructor guides your breath and focus throughout different parts of the body.

Yoga nidra helps shift your brain into the zone between sleeping and waking states; it’s like your body sleeps while your mind remains conscious and clear. Brainwave studies show higher alpha and theta brainwave power in yogis who practice yoga nidra. This refers to brain waves shifting to beta ways, which reflect high levels of thought, to being completely relaxed, alert and hanging on the edge just before entering sleep. (1) In fact, for the last 13 years, D’Agostino has built yoga nidra practice into the class syllabus during finals weeks due to its powerful restorative effects. “I noticed that a lot of the students were stressed out, not sleeping well and up until 2 or 3 in the morning getting work done,” she said.

“They would come in completely exhausted and mentally drained and disconnected.”

So she used the opportunity to introduce yoga nidra as a way to lower stress levels and help them turn off their overactive minds for a bit. Many students report incredible effects, saying a yoga nidra session makes them feel as though they slept for a full eight hours after the 90minute practice.

It also reminds us that while running and lifting weights are among the benefits of exercise, Americans often forget that going hard 24-7 isn’t always what our bodies — and our minds — need.

“It’s all about balance. There’s a place for being vigorous and doing all of the hard-core work,” D’Agostino said. “It’s good for us to build muscle and do the cardio work. But what happens if we don’t create balance? We’re really kind of burning out our nervous system. The idea of adrenal fatigue.”

Can you meditate to sleep?

While meditation and relaxation like yoga nidra can help you ultimately achieve better sleep, you shouldn’t actually fall asleep practicing meditation or yoga nidra. You want to train your brain to stay awake and alert during these practices.

What is sleep yoga?

Because yoga nidra translates to yogic sleep, some people think it’s a yoga practice you do as you fall asleep at night. In reality, D’Agostino says it’s better to practice yoga nidra earlier in the day because you don’t want to train your brain to associate the practice with slipping into an allout slumber. (2) That said, practicing yoga nidra guided meditation can actually help improve your overall sleep patterns.

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What is yoga nidra iRest?

There are several modern adaptations to yoga nidra practice. One popular one is yoga nidra by Richard Miller, founder of iRest Yoga Nidra. This type of yoga nidra is modernized and used to help quiet parts of the brain responsible for negative thoughts and feelings. The US Army Surgeon General and Defense Centers of Excellence endorsed iRest as a complementary and alternative medicine in 2010. (3)

3 Benefits of Yoga Nidra 1. It’s Accessible to Everyone

Perhaps the most important benefits of yoga nidra is that it’s a practice available to all of us.

(No crazy twists or standing on your head!) It’s also one of the easiest yoga practices to develop and maintain, according to Yoga International. (4) Since it’s practiced entirely in savasana, which means you’re lying down, there’s really no “wrong” way to do it. (If lying down isn’t accessible to you, you can also practice yoga nidra in a chair.) And since it’s guided, you’ll probably have less frustration compared to sitting down and trying to meditate cold turkey. And while yoga nidra isn’t technically guided sleep meditation, it’s often considered a meditation for sleep because the guided relaxation helps improve sleep patterns in many people. Can’t sleep? Yoga nidra for sleep enhancement will likely grow stronger the longer you practice.

2. PMS Mood Balancer

If you find yourself Googling “how to get rid of period cramps,” it may be time to give yoga nidra, a super relaxing type of yoga, a try.

A study of 150 females with period irregularities (severe pain, unpredictable cycles) found that women who took meds and practiced yoga nidra for for 35 to 40 minutes five days a week experienced fewer symptoms like painful cramps, anxiety and depression compared to women who took medication alone. (5)

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3. Helps Boost Dopamine Levels

We already know that yoga changes your brain, In a first of its kind study in 2002, scientists used brain scan imaging to confirm the natural dopamine-boosting effect of yoga nidra. In fact, a single yoga nidra session resulted in a 65 percent increase in dopamine release, showing the practice regulates conscious states at the synaptic level. (6) PET brain images of the meditators suggest a few things: (7) • • •

Subjects were in a deeply relaxed state but not drowsy.

The meditative state is completely different than sleep state and includes conscious awareness.

This state lasted for 45 minutes and was evenly spread throughout the brain.

Science also suggests yoga nidra practice is beneficial for these ailments: • • • • • • •

Back pain (8) Stress (9) Rheumatoid arthritis (10) Insomnia (11) Post-traumatic stress disorder (12, 13) Type 2 diabetes (14) Tinnitus (15)

A Yoga Nidra Audio Practice

Now that you know about yoga nidra’s health benefits, it’s time to give it a try. Here, D’Agostino leads a condensed yoga nidra session to give you a taste of what it’s all about. A customary yoga nidra practice in the Himalayan tradition takes about an hour and a half, but doing even shorter versions can bring brain benefits.

Don’t get frustrated if you aren’t experiencing deep relaxation the first time you practice. “All of these practices have a cumulative effect,” D’Agostino notes. “You may notice that when you first start out, the effects go away relatively quickly. But when you do it daily and regulate, you can stay in those states of relaxation longer and longer. Or if a stressor does come, you may notice that you handle it with better ease.”

You will want to take a few minutes to properly prepare to make sure you feel comfortable and uninterrupted. Then, you’re ready to get started! “You’ll find that a daily practice and the cumulative effects of that is where it’s really at,” she says.

Here are some basic yoga nidra instructions and recommendations.

• • • •

When you start to practice, make sure you won’t be interrupted. That can be very jolting to the nervous system.

Make sure you’re warm.

Create an environment where you feel safe and secure.

Turn off your phone. No distractions.

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Photo by rishikesh yogpeeth on Unsplash

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• • •

Make sure your family knows they shouldn’t knock on the door or interrupt you.

If you fall asleep, get up from the practice. You don’t want to develop a bad habit of falling asleep during yoga nidra.

Be comfortable. Use props under your knees, a small pillow under the head and comfortable clothing and socks.

Here, D’Agostino offers a condensed yoga nidra script to help you experience the practice. This yoga nidra audio is free to enjoy The link to the audio is in the original article on Dr Axe’s website – link below: https://draxe.com/fitness/yoga-nidra/

Yoga Nidra Precautions

Yoga nidra is scientifically proven to lower stress, along with many other health benefits.

Because it requires no strenuous yoga poses, it’s really accessible for almost everyone. However, if you experience back pain while lying on your back, be sure to put a blanket, foam roller or bolster under your knees to eradicate any lower back pain or discomfort.

And remember, this isn’t a guided meditation for sleep. In other words, don’t get in the bad habit of falling asleep during yoga nidra. If yoga for sleep is what you’re looking for, try these four gentle poses.

Final Thoughts on Yoga Nidra

Yoga nidra is an ancient practice that is often referred to as “yogic sleep.”

Don’t confuse yoga nidra with a deep sleep meditation; while it very well may improve overall sleep health, you shouldn’t fall asleep while practicing it.

While it isn’t sleep guided meditation, you can use the practice to tune out external stressors and look within for lower overall stress levels.

The ancient practice calms the brain and creates almost a sleep-like state while the brain remains clear and alert. This has been confirmed by brainwave studies.

Scientific studies suggest yoga nidra is beneficial in reducing symptoms of stress, PTSD, insomnia, rheumatoid arthritis and type 2 diabetes.

Many consider yoga nidra easier to practice compared to jumping straight into meditation.

Because you lie on your back in savasana pose for the duration of yoga nidra, it’s considered accessible for almost everyone.

Yoga nidra isn’t the same as yoga for sleep. If that’s what you’re looking for, try gentle poses like wide-angle standing forward bend, reclining bound angle pose, downward facing twist and supported child’s pose.

Some think of yoga nidra as a guided meditation for sleep; it will enhance sleep ultimately, according to research, but you should not technically fall asleep during yoga nidra.

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By Chelsea Axe, DC, CSCS, Reviewed by Ron Torrance, DO, courtesy of www.draxe.com

Over the last few decades, we’ve seen a measurable increase in chronic lower back pain in the U.S. It is estimated that at some point in our lives, 80 percent of Americans will experience back pain. This has led to chronic lower back pain being the second leading cause of disability in the U.S., which means that sufferers not only deal with pain but high medical bills and missed work. (1) Though the prevalence of chronic lower back pain is high, some of the most common causes are due to mechanical issues or the way the body moves, rather than serious illness. For most people

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whose back pain is mechanical, it means that through lower back exercises, including rehabilitative exercises, stretching and strengthening, we can drastically reduce and often eliminate the presence of low back pain.

That being said, correctly diagnosing your lower back pain is the first step to understanding the cause as well as creating and implementing the right treatment plan to find lower back pain relief. (2)

Common Lower Back Injuries & Pain

Lower back pain can be the result of acute injury like a bulging disc or from chronic repetitive movement that can cause issues like a pinched nerve. On the flip side, tight and/or weak muscles in a major muscle group like the hip flexors can cause persistent pain. Regardless of the cause, the objective is the same. To reduce and eliminate pain.

Some of these injuries will require outside help from a medical professional like a chiropractor or spinal physician. Others, like those issues related to weak or tight muscles, can be treated through lower back exercises and stretches. And when your back is strong and your body is flexible, not only do you feel better, but the likelihood of developing lower back pain will be greatly reduced.

Degenerative Disc Disease Degenerative disc disease is one of the most common causes of lower back pain. The spinal discs that act as shock absorbers for the vertebrae naturally degenerate over time through the aging process. The pain is most often felt in either the cervical spine and the lower back and can also be related to other issues like a herniated disc or osteoarthritis. (3) Pinched or Compressed Nerve The pain of a pinched nerve is caused by that nerve being compressed between ligament, tendons and bone either through repetitive motion or that area being held in a particular position for a long period of time. The treatment options vary from medication to physical therapy to surgery depending on the severity.

Muscle or Ligament Strain Muscle and ligament strains are very common and can occur when the muscles are stretched too far. Lifting an object that is too heavy, over stretching the lower back muscles, falling and/or extreme physical exertion can weaken the muscles in the lower back which creates instability in the spine and can cause pain. In this case, treatment options include rest and anti-inflammatory medication as well as light stretching and improving overall strength and muscle tone. (4) Lack of Exercise As humans, we are meant to move. When we can’t, either because of health issues or lifestyle factors, our muscles and joints become tight and weak. This is how pain develops over time. But when lack of exercise is the predominant cause of lower back pain, the treatment becomes simple. A little exercise goes a long way especially when you focus on lower back exercises and stretches.

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4 Benefits of a Strong, Flexible Lower Back

Our body was engineered for efficient movement.

The organization of our bones in combination with the way our ligaments, tendons and muscles are linked together creates a connected system that is able to express functional movements we perform every day.

By strengthening the muscles in our back with targeted lower back exercises, we will not only reduce pain, but improve upon other areas like spine stability and posture.

1. Improved posture and spinal stability The erector spinae, or the muscles that form two columns that run along either side of the spine, assist muscles like the abdominals, hip flexors and obliques in holding the body in an upright position. By strengthening these muscles groups, you improve posture and stability by increasing muscular endurance and activation.

2. Improve balance Balance is a critical tool for us as humans. Learning to walk upright allowed us to better adapt to our environment and helped guide us into a new era of

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human existence. We have been able to expand on the capabilities of the human body as expressed through sports like gymnastics and CrossFit. And though these activities might not be for everyone, maintaining balance is a key component of lifelong musculoskeletal function and preventing falls and injuries for everyone.

3. Build lean muscle The saying goes, muscle weighs more than fat. And it’s true. But what we don’t always discuss is that as you build more muscle through bodyweight strength training and weightlifting, your body will need more fuel to sustain itself. Fat is a form of fuel so combining strength training with proper nutrition will not only help build lean muscle but will encourage weight loss as well.

4. Reduced back pain We know that a lack of exercise can cause lower back pain through muscle strains and tight muscles. So when we incorporate exercise into our week, we not only will improve our overall health and well-being but significantly reduce our chances of developing back pain.

Best Lower Back Exercises

What can I do to strengthen my lower back? When thinking about lower back workouts, you want to include leg and low back exercises (like squats and deadlifts), but also abdominal exercises (like crunches and plank holds), as well as movements for your upper back (like pull-ups and ring rows). For the fullest and most focused workouts to improve lower back strength and function, make sure you target the following muscle groups: • • • • • • •

Erector spinae Latissimus dorsi Gluteus maximus, medius and minimus Hamstrings Abdominals Hip flexors Obliques

What exercises strengthen the back? Almost any exercises can train your core and lower back muscles. The key is to perform each exercise with good posture and a tight core to reinforce good habits and increase the effectiveness of each movement. Here are the top lower back exercises: 1. Arch Hold Start on your belly with your legs straight and arms extended overhead. Lift your legs and your chest to create a banana shape with your body. Stay long and extend your biceps by your ears.

Squeeze your butt to create strength and tension along the back body. Hold this position for 30 seconds, rest and then repeat 2–3 more times.

2. Swimmer Kicks From the arch hold, begin to make small “kicks” with the arms (forward, parallel to ground) and legs (fbackward and parallel to ground). This exercises add dynamic movement to the arch position. Complete 50 repetitions of swimmer kicks.

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3. Forearm Plank From the top of a push-up, or plank position, drop down to your forearms. Drive your forearms down into the floor as you pull your belly button up towards your spine. Engage your legs and squeeze your butt. Hold this position for one minute, rest, then repeat two more times.

4. Bird Dog Don’t let the name fool you. This exercise is a great practice in balance and core control. From the top of a push-up with your hands underneath your shoulders and your legs strong and core tight, extend your right arm forward as you lift your left foot off the ground. Return to planks and then extend your left arm forward and lift your right foot up. Return to plank. Continue to alternate back and forth between sides for one minute. Rest, and then repeat two more times.

5. Squat A proper squat requires ankle and hip mobility as well as core, back and glute strength. And it’s for these reasons that this movement made it onto this list. The better our squat, the stronger, more coordinated and healthier our bodies will be. (5) Start with your feet shoulders distance apart.

Turn your toes forward (if ankle mobility is an issue, turn your toes out slightly). Pull your belly button in towards your spine and widen your collar bones. Keep your heels firmly planted on the floor as you bring your hips back and down, and then below the line of your knees. Perform three sets of 20 reps.

Up until now, we have looked at movements that require little to no equipment. The final two movements will require a bit of external weight.

Dumbbells, kettlebells or a barbell will work best for both the bent row and deadlift.

6. Bent Row Start standing with your feet hips distance apart and two dumbbells in your hands, palms facing your thighs. Bend your knees slightly and bow forward as you hinge at the hips. Let your arms hang down towards the ground. Pull your belly

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button in toward your spine as you widen your chest. Bend your elbows, bring the dumbbells to your outer ribs by drawing your shoulder blade together. Then straighten your arms and return back to the starting position. Perform three sets of 10 reps.

7. Deadlift Stand with your feet hips distance apart with dumbbells or kettlebells in both hands. Keep your core tight and your chest wide as you bend your knees slightly. Begin to bow forward as you bring the dumbbells to the outside of your mid shins. Your back should be flat, your heels should be down and your shins vertically stacked over your heels. Then, press through your feet and come back up the same way you went down. Perform 10 reps of this movement 2–3 times.

Bonus: Try These Lower Back Exercises from Dr. Josh Axe!

Best Lower Back Stretches

While lower back exercises are key to a strong back, equally important are lower back stretches. Flexibility and mobility are a major component of a healthy and pain-free body.

Tight muscles can shift the alignment of the joints and overtime, can lead to pain. Sciatic nerve pain and piriformis syndrome are the result of nerves being pinched in the lower back. One of the treatment options for both of these issues is stretching.

How do you stretch out the lower back? One effective option is through the practice of yoga. It has been proven that intense stretching and/or yoga can significantly improve chronic lower back pain and even eliminate it. A research team lead by Dr. Karen J. Sherman of the Group Health Research Institute in Seattle found that out of 228 participants, those in both the intense stretching group and the yoga group, found better overall results after three months than the control group. (6) The poses from yoga

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practice can provide excellent guidance on ways to ease our lower back pain.

Each of these poses targets either the hamstrings, lower back, glutes or a combination those areas. For each postures, breathe deeply while you try to hold the stretch for at least one minute and no more than two.

1. Seated Forward Fold Sit tall with your legs straight out in front. Curl your toes toward your shin. Reach your arm straight overhead and fold forward. Continue to extend your chest toward your toes. You should feel a stretch in the backs of your legs and/or the lower back.

2. Head to Knee Forward Fold Sit tall with your legs straight out in front. Bring your right foot to your inner left thigh or knee.

Reach your right arm up overhead. Turn your torso to face your left knee and bow forward.

Reach for the outside of the left knee, calf or ankle as you fold forward. Continue to reach your chest over your left thigh. This pose will target the right lower back and the left hamstrings. After one minute, switch sides.

3. Cat and Cow Start on your hands and knees. Press through your palms as you round your upper back. Draw your chin to your chest as you widen your upper back into cat pose. Then, draw your belly button down towards the floor as you draw your shoulder blades together to come into cow pose. Move back and forth between these two poses 10 times.

4. Seated Crossed Leg Forward Fold Sit with your legs in a comfortable crossed leg position. Sit up tall, reach your arms overhead and then fold forward bringing your hands to the floor. Continue to reach your hands forward as you hold this position for one minute. Then, switch the cross of your legs and repeat.

5. Eye of the Needle Lie on your back and place your feet flat on the floor. Bring your right foot over and above your left knee. Press your right knee away from your chest and draw your left knee toward you.

Thread your right arm through between your legs and grab for the back of your left thigh or the top of your left shin. Draw your left knee in and relax your head and upper back on the floor.

Hold this position for one minute, then switch sides.

6. Reclined Spinal Twist Lie on your back with your leg extended straight on the floor. Draw your right knee toward your chest. Scoot your hips to the right and let your right knee fall to the left. Extend your right arm out to the right. Allow your body to relax into the twist. Hold this pose for one minute, then switch sides.

Lower Back Exercise Protocol and Precautions

When introducing lower back exercises into your weekly routine, there are a few things to consider. First, build up slowly. Incorporate one or two back strengthening exercises into your routine but keep the total rep count low, no more than 50–75 reps to start. As you build strength and awareness during these exercises, you can increase the rep count.

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Second, be mindful of any pain you experience. We never want to work through pain, especially when it’s related to your lower back. And third, proper alignment is critical when performing these exercises, especially during squats and deadlifts.

Final Thoughts

Living with pain is never fun because pain decreases your ability to live your life to the fullest. It can also be an indication of an issue that should no longer be overlooked. We can prevent lower back pain and ultimately the underlying issues that are the cause of that pain through lower back exercises and lower back stretches that we can do at home or at the gym.

These type of exercises are simple and can be done with little to no equipment. And by incorporating a few lower back exercises each week into your daily routine, you can eliminate, reduce and prevent the type of chronic pain that affects millions of people each year.

Photo by Elly Fairytale from Pexels

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By Carla Wessels courtesy of www.greenpop.org

Have you heard of the Dirty Dozen?

No, not the 1960s war film.

The Dirty Dozen is a data collection methodology used by organisations and researchers to track litter and trash on our beaches.

Plastic is threatening our oceans.

Our oceans and marine life are being threatened by litter and plastic pollution. According to the UN’s African Renewal Magazine, 99% of all seabirds will have ingested plastic by 2050 if nothing is done to reverse the trend. [2]

Methodologies such as The Dirty Dozen aim to promote ocean clean-ups whilst collecting valuable data at the same time.

Who created the methodology and why?

Prof. Peter Ryan, from the UCT Marine Research Institute and The Beach Co-op, started monitoring beach litter in the 1980s[3] and found that the traditional data collection methods, whilst valuable, were too time-consuming and labour intensive for volunteers.

Aaniyah Omardien, founder of The Beach Co-op, wanted to create a way for beach clean-up volunteers to meaningfully contribute to data collection around beach litter.

The Dirty Dozen methodology [4] was created to help determine whether clean-up initiatives and programmes were making an impact on the ocean pollution problem.

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What items are included in ‘The Dirty Dozen’?

12 items were selected as the main culprits of beach litter across the world. These items are:

• • • • • • • • • • • •

Cooldrink bottles Water bottles Cooldrink bottle lids Plastic bags Chip packets Sweet wrappers Plastic straws Earbuds Lollypop sticks Cigarette lighters Fishing lines Glow sticks

How does it work?

1.

2.

3.

4.

5.

Download the Marine Debris Tracker App on IOS or Android.

Select “Tracking” and choose “The Beach Co-op”.

Log your Dirty Dozen items as you clean up the beach.

Add a description of the clean-up (pointers are given) Press submit!

Remember you can also collect litter and items that are not included in The Dirty Dozen, however, only data about The Dirty Dozen should be recorded.

For more information on this process, and how to get involved, contact The Beach Co-op on thebeachcoop@gmail.com.

—This July, Greenpop has partnered with CAN DO! to explore the environmental impact of aluminium cans, and whether cans are a more sustainable alternative to plastic.

Are cans more sustainable than plastic? Should you #CHOOSECANS? Follow the campaign here.

References: [1] The Beach Co-op: The Dirty Dozen [2] UN-African Renewal: Plastics pose biggest threat to oceans [3] The Beach Co-op: Lessons from the Dirty Dozen [4] Youtube – The Beach Co-op: The Dirty Dozen Methodology explained [5] The Beach Co-op: The Dirty Dozen Clean-ups [6] The Beach Co-op: The Dirty Dozen Information Pack

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By Jan-Niclas Schindzielorz courtesy of www.greenpop.org

This July, Greenpop explored why we should #CHOOSECANS as an alternative to plastic to combat pollution and environmental degradation.

To start to understand the environmental impact of a can, we need to look at a can’s whole lifecycle – and assess at every point how a can will impact the environment. Read our blog post below to understand how a can is made.

The Raw Material: Aluminium Cans are made from aluminium.

Aluminium is the most common metal on earth, however due to its attributes, it is rarely found in its pure form. It is more commonly found in compounds with other metals, which can be mined and refined into aluminium. Bauxite is the main source for aluminium on our planet with known reserves of over 29 million tonnes, most of them in Guinea, Brazil, Jamaica, Australia and India. At the current extraction rate, these reserves should last more than 100 years [1].

Aluminium has very unique characteristics, which make it extremely popular. It is one of the lightest metals, without compromising strength and flexibility and it is also corrosion-resistant, thanks to aluminium oxides on the metal’s surface. On top of that, the process of recycling aluminium uses comparably little in energy and the material doesn’t lose any of its qualities whilst going through it.

Today, this metal is used in many industries like transportation, building and of course packaging.

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The Manufacturing Process

Before it can be turned into a can, aluminium needs to be extracted from the raw bauxite it is compounded with. The process it then goes through consists of three stages and is called the primary production. When aluminium gets recycled that’s called secondary production.

Primary Production 1st Stage – Mining Bauxite commonly contains 20-25% aluminium and due to the iron oxides, it usually has a red or brown colour [2]. Most of the supplies lie very close to the surface, making open cast mining the most common way to extract bauxite from the ground. Before mining, the area will be cleared, meaning the removal of vegetation, rocks, etc. [3] Then the soil, as well as the overburden covering the bauxite, are removed so the bauxite beneath can be broken up. To do that there are many methods available, e.g. drilling or blasting. After that, the raw material gets transported to a new site where it gets crushed into smaller pieces and washed before it can enter the next stage of the production line.

2nd Stage – Refining The raw bauxite is cleaned and ready to be broken up into the parts it consists of, which are silica, iron oxides, titanium dioxide and, most importantly, aluminium oxides. The principal way to extract the latter from the raw material is the Bayer Process, invented by the Austrian chemist, Carl Josef Bayer in 1887 [4]. First, the bauxite gets milled and heated in a mixture with sodium hydroxide using a temperature between 150-200 degrees celsius, so the aluminium oxides and silica dissolve. The other components stay solid and can be filtered out, with alumina oxides remaining as sodium aluminates alongside silica. Then this mixture enters a procedure of precipitation after which only the aluminium oxides remain. Another round of heating and drying at a temperature of 1010-1260 degrees celsius and this also called alumina is visible as a white powder.

3rd Stage – Metal Production The alumina is now ready to be transformed into actual metal. For that, the energyintensive Hall-Héroult process comes to use [5], which the two scientists Hall and Héroult separately invented in 1886. Before that, producing aluminium was very expensive, due to alumina’s high melting point. Aluminium was produced by electrolysis of molten sodium aluminium tetrachloride. To lower the melting point, Hall and Héroult mixed the alumina with molten cryolite instead. The aluminium oxide’s oxygen atoms have to be split from the aluminium atoms, therefore carbon anodes are needed for the reduction process and carbon dioxide is one of the process’ end products, alongside aluminium. The production ratio in this stage is 2:1, meaning two 2 tonnes of alumina make up 1 tonne of aluminium. After this, the aluminium is finally available in its metallic form and can be shipped to the manufacturing plants in coils. From here on the actual process of building a can starts.

Building a can The most common beverage cans are two-pieced, meaning that two pieces of aluminium are used to build the can. First, a machine cuts circular discs of metal out of the sheets [6]. Those then get drawn and ironed, known as the DWI process. The first means the reshaping of the metal pieces into cylinders without losing the material’s thickness. After that, they pass through circular dies to thin the walls, called ironing. Usually, the edges of the aluminium cylinders are

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irregular, so trimmers cut them to identical heights. Remember that at all stages, surplus material, like the trimmed edges or the leftovers after the cutting process will rejoin the production circle and get recycled.

Now the can bodies have the right size and can be cleaned and dried to remove any unwanted lubricants before they get coated externally to then dry again and be printed. First, by rolling against a cylinder, the print gets applied, then a different applicator adds the varnish at the bottom of the can [7]. For the inside, a sprayer puts on a special coating to protect the can from corrosion and the content from interaction with the metal. Between and after these coating and printing steps the can gets “baked” in an oven to dry.

The can body is almost ready. The last steps in this manufacturing stage prepare the neck for the lid, also called end, to be attached. A necker reduces the wall’s diameter and a flanger curves the edge to be acceptive of the end after the filling of the can. Then the cans have to pass one last test for any leaks before they are ready to be shipped to the filling plant.

The Use & Recycling of Cans

Cans are mainly used for beverages like sodas and beer or to store food and are widely used across the world. Every year 200 billion cans are used – that’s 6,700 cans per second.

Only 9% of plastic waste produced between 1950 and 2015 (around 6.3 billion metric tons) was recycled [8]. In comparison, in 2018 more than 73% of old aluminium products were recycled [9] – making aluminium cans the most recycled item in the world.

The ease with which cans can be recycled is one of its most important attributes. Producing new aluminium from manufacturing scraps and old end-of-life products is called secondary production. The process is so attractive because aluminium can be 100% recycled and retains its quality throughout. Also, it takes only 5% of the energy needed for primary production [10], because it leaves out the energy-intensive Bayer- and Hall-Héroult-processes.

Thus it only takes 60 days to make a new can out of an old one and get it back to the supermarket.

‘Cans are special because the loop – consuming, throwing it away and collecting it – only takes 60 days. So, this [can] will be drunk, thrown away, collected and it will be a can again in 60 days.

That’s a really quick cycle’, claims Alexander Kuzan, vice president of Can, Novelis Europe, the world’s largest recycler of aluminium [11].

—-

The lifecycle of a can is a true cycle because a can be recycled and reused for the same purpose on an infinite loop.

Whilst the production of aluminium is extremely energy-intensive – it takes more energy to mine and produce aluminium than any other metal – 95% of this energy is saved in secondary production due to the recycling of aluminium cans. It is this closed-loop production process, which can be repeated infinitely, that makes cans a suitable alternative to plastic.

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When manufacturers and brands decide to invest in closed-loop packaging supplies, we will be able to start tackling the battle against plastic and pollution.

And we, as consumers, can vote to #CHOOSECANS, instead of plastic, with every purchase.

—— This July, Greenpop has partnered with CAN DO! to explore the environmental impact of aluminium cans, and whether cans are a more sustainable alternative to plastic.

Are cans more sustainable than plastic? Should you #CHOOSECANS? Follow the campaign here.

References: [1] Hydro Aluminium life cycle [2] Aluminium Leader How aluminium is produced [3] Aluminium for Future Generations Mining Process [4] World of Chemicals Manufacturing of alumina through the Bayer process [5] U.S. National Institutes of Health’s National Library of Medicine The Aluminum Smelting Process [6] Metal Packaging Manufacturers Association How are cans made [7] Can Manufacturers Institute How cans are made [8] Don’t bottle it Why aluminium cans may be the answer to the world’s plastic problem [9] GLOBAL ALUMINIUM CYCLE 2018 [10] The World Counts Aluminium cans facts [11] Geographical Don’t bottle it: why aluminium cans may be the answer to the world’s plastic problem

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My talk with Jane Goodall: vegetarianism, animal welfare and the power of children’s advocacy

Photo by Yoal Desurmont on Unsplash

Article courtesy of www.theconversation.com, author Clive Phillips Professor of Animal Welfare, Centre for Animal Welfare and Ethics, The University of Queensland July 29, 2020 3.10am SAST

This month marks 60 years since Dame Jane Goodall first ventured into the wilds of Gombe, Tanzania, at the tender age of 26 to study the behaviour of chimpanzees. She has devoted her life to species conservation and campaigned tirelessly for a healthier environment.

Jane is an icon of our era. Among her ground-breaking discoveries are that chimpanzees have personalities, use tools, have wars and can eat meat — all of which made us question our own behaviour as closely related great apes.

She established the Jane Goodall Institute, and her Roots and Shoots program now operates in more than 100 countries to encourage young people to be compassionate, helping people, animals and the environment.

When I first read about Jane’s work, I was amazed anyone could get so close to animals — in her case chimpanzees — to understand their minds, society and lives. For several decades, my research attempted to do the same for intensively farmed animals.

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Jane and I ended up in the same philosophical place: committed to exposing the horrors of factory farming, and proudly vegetarian because of the damage eating meat does to animals, the environment and to people eating the end products.

Clive Phillips: Jane, you famously dispelled the myth that humans are the only tool-users. Do humans have any unique characteristics to distinguish them from other animals?

Jane Goodall: Well, I believe the most important thing distinguishing us is the explosive development of the human intellect. We have developed communication using words, which means we can learn from our elders, we can plan for the future and we can teach our children about things that are not pleasant.

Above all, we can bring people together from different backgrounds to discuss a problem and try and find the solutions.

Phillips: Do you think this “human uniqueness” implies a responsibility towards animals?

Goodall: I would say it’s a humanistic responsibility. I mean, once you are prepared to admit that we humans are not the only beings on the planet with personalities, minds and, above all, emotions, and once you are prepared to admit that animals are sentient and can not only know emotions like happiness, sadness, fear, but especially they can feel pain — then, as humans with advanced reasoning powers, we have a responsibility to treat them in more humane ways than we so often do.

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Phillips: You mentioned the importance of pain in animals and sentience. Does that give us a moral duty towards them? Or, do you think we have a right to manage them?

Goodall: Well, I don’t know about having a right to to manage them. But the problem is that because of the way our societies have developed, the harm we inflict on the environment, and the devastation we’ve caused so many species, we now have an obligation to try and change things so animals can have a better future.

We now know it’s not only the great apes, elephants and whales that are amazingly intelligent.

We now know some birds like crows and the octopus can be, in some situations, more intelligent than small human children. Even some insects have been trained to do simple tests.

This was unthinkable a while back.

We also know, for example, that trees can communicate to the micro fungi on their roots, under the soil. And this is amazing. It’s very exciting for any young person wanting to go into this field — these really are exciting times.

Phillips: Do you believe climate change will alter the relationship we have with other animals, and our ability to manage and use them in the way we do at the moment?

Goodall: We shouldn’t be managing and using them. We should be giving them the opportunity to live their own lives in their own way. And we should stop interfering.

We should protect habitat so that they can continue to flourish in their natural habitat. Those animals that we have subjugated to domestication should be treated as animals: sentient sapiens with feelings, knowing fear and depression and pain.

And we should really start thinking about what we’re doing in our factory farms, in our labs and with hunting. To me, that’s the most important thing.

Phillips: And that will, in itself, address some of the climate change issues, I imagine.

Goodall: Yes. Eating meat involves billions of animals in factory farms that have to be fed. Areas of environment are cleared to grow the grain, fossil fuels are used get the grain to the animals, the animals to the abattoir and the meat to the tables.

Water is wasted changing vegetable to animal protein, and methane the animals produce in their digestion is one of the most intense greenhouse gases. All of this means we have to do something about continuing to eat more and more meat.

Phillips: And yet the world is eating more and more meat.

Goodall: Well, we have to change attitudes. Yes, we’re eating more meat, but at the same time the number of people who are becoming vegetarian and vegan is increasing.

Phillips: It reminds me of one of your early discoveries of chimpanzees eating meat. Do you think that had an implication or any bearing on the human diet?

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Goodall: Humans are not carnivorous, we are omnivorous. And there is a big difference. Our gut is not like a carnivore’s guts, which is short to get rid of the meat before it goes bad and inside your gut. We have a vegetarian gut, an omnivore’s diet. This means our gut is much longer to get all the goodness out of leaves and all the other things we eat.

So when you think of chimps — yes, they hunt, and they seem to love hunting. But it’s been estimated that meat occupies only about 2% of their diets. That’s just for some individuals.

Others hardly ever eat meat at all.

Phillips: How can we best get the message across that a vegetarian diet is the most sustainable for the planet, and good for animal welfare?

Goodall: We’re working with young people from kindergarten through university, now in more than 50 countries, growing all the time. It involves young people of all ages choosing projects to make the world better for people, animals and the environment.

They are changing the way their parents think, and the vegetarian ethic is very strong in many of them. So I say you’ve got to change the mindset and children help to change the behaviour of their parents.

Phillips: That’s a tremendous piece of advocacy, given the huge concerns there are about animals’ contribution to climate change and other dangers they pose to our water supplies and the quality of our land.

Do you think there should be any legal control of the use of animals for intensive animal production?

Goodall: Yes, I do. I think it should be banned. A) for the tremendous suffering caused to the animals; B) for the harm to the environment; and C) for the harm to human health. There should be legislation that limits or bans these intensive farms.

This is an edited version of the original interview.

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Welcome To The Angel Connection School of Africa The Angel Connection School of Africa, established as a non-profit organisation, for the highest good of all, will incorporate all forms of Spirituality continuing with the basic teachings of Angels, Ascension, Atlantis etc. which we all know to be Universal.

The teachings of various modalities will however, be enhanced by adding the specific requirements of our culture and ethnicity, whilst retaining flexibility.

The mission statement of the school is:-

“To Light up Africa so that Africa can Light up the World”

A Letter From The School Principal – Margi McAlpine

Angel Connection Day

Meditations

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Photo by Hu Chen on Unsplash

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The Antbear Drakensberg Lodge is a thatched, whitewashed lodge built high on a natural platform overlooking the Bushman's River and Giants Castle.

Antbear Drakensberg Lodge offers various Drakensberg accommodation options in en suite double rooms, luxury suites, family units and also boasts a luxury cave too.

Antbear Drakensberg Lodge is one of those smaller intimate kind places which has been lovingly put together. The natural setting of the accommodation is stunning and we have managed to encase all this beauty with an atmosphere of comfort and ease.

The cottages are smartly appointed and individually designed and the fact that we are a small place makes for an intimate and personal accommodation experience. Each of the accommodation units are different and are decorated with uniquely eccentric and artistic wooden furniture.

It is a bit off the beaten track and is more of an insider tip than just another bed and breakfast. We cater for small intimate groups and never have more than 45 guests at a time. It's a laid back, lovingly cared for kind of place where you feel a sense of happiness and peace. Honeymoon stays turn into anniversary commemorations just as guests become friends. Even foreign tourists return for a second and third taste.

Attractions Drakensburg Hiking Trails Bushman Rock Art Giant’s Castle Kamberg Weenen Game Reserve Royal Natal National Park Drakensburg Boys Choir

Horse Trails Injasuti Nature Reserve Monks Cowl Natal Midlands Tugela Falls Sani Pass Fly Fishing

Retreats The Antbear Drakensberg Lodge is the ideal retreat venue where we can provide all the services and accommodation for your retreat. Situated 4 hours from Johannesburg and 2 hours from Durban with easy access from the N3 Antbear Lodge is easy to get to but has the feeling of being far from the madding crowd. This wonderful place for group retreats offers spectacular views, vast spaces, wild winds, rain, sunshine, clouds and rainbows and in all of this – silence and peace.

Retreat groups can book the whole lodge for their exclusive use.

The Lodge can accommodate 44 persons in 15 separate accommodation units Antbear Drakensberg Lodge has a spacious dining room with a wood-burning fireplace, a comfortable lounge with a fireplace and spectacular views, a breakaway meeting room, a large veranda and a large meeting room for retreat, team building or training activities. We provide excellent meals and will fit our menu to your expectations.

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Because food is an important part of your stay Meals are part of the real surprises that the Antbear Lodge has to offer where home grown cooking is part of the deal. We like to use our own home grown organic vegetables and if we haven’t got, then we lean heavily on those local providers with similar attitudes to our own. Conny and Andrew both like cooking and are up to changing just about anything to suit tastes or philosophies. Our cooking experience is in part a journal, a record of events and memories expressed in recipes. In the course of our travels we have filed away many recipes and with them images of people and places and their lives. How food tastes has much to do with the associations we make and if you would like to hear the tales of our meals we would love to tell them.

Sustainable & responsible tourism is our social responsibility and what we do to give something back to our community and environment

We believe in sustainable tourism and social responsibility. We live is a spectacularly beautiful place called the Drakensberg and our standard of living here is exceptional.

But around us lie contrasts of poverty and lack of development. If we are to keep our way of life then it surely follows that we must do everything in our power to contribute to the upliftment and prosperity of this rural area. We believe that the future of South Africa is linked to the prosperity of the people, and that upliftment is linked to education. And as such we have chosen to support our local primary school called Vulakani Primary School.

Pet friendly accommodation Drakensberg

One of the few pet-friendly places in the Drakensberg. Beautiful, vast views of the Drakensberg with plenty of ground for my dogs to roam. Walk for hours.

Your dogs will be happy with lots of dams to swim in and horses to discover. One of the accommodation units at Antbear Lodge is fenced in so its really easy to leave your dog behind if you would like to explore some of the sights where pets are not that welcome. If country life is for you and you would love to take your pet with you then Antbear Lodge is a great accommodation choice. Your hosts will advise you on all the activities available. Antbear Lodge prides itself on being both family-friendly and petfriendly.

CONTACT

Mobile 076 441 2362 Email: reservations@antbear.co.za Web: www.antbear.co.za

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The Buddhist Retreat Centre, where people of all religions, and none, come to experience peace and tranquility.

How to Retreat The Buddhist Retreat Centre offers various types of retreats, ranging from those investigating Buddhist thought and philosophy, through to practice retreats where the emphasis is on meditation; as well as retreats featuring bird watching, cookery, drumming, pottery and photography. At first glance the latter might appear to be unrelated to Buddhism but even these retreats will contain some element of meditation, of mindful awareness, refracting the chosen subject matter through a Buddhist lens.

People from all walks of life come to these retreats with a variety of motivations and expectations. Perhaps they want to deepen their meditation practice, to take some time out from a hectic working life; to reflect on a tense domestic situation; to consider the trajectory of their lives; to make a decision about a way forward. Maybe they just want to learn how to take a good photograph. Each person will have a different reason for going on a retreat. Different paths will have led them to this place.

We all need to make an appointment with ourselves from time to time. To re-connect with who we are; to maintain balance; to recharge exhausted batteries. To make time to go on a retreat is a necessary and healthy step for anyone.

General Information The Centre has been established on an exquisite 125-hectare country estate near the village of Ixopo, KwaZuluNatal 90 kilometers south of Pietermaritzburg, one and a half hours’ drive from Durban.

Set in hilly grasslands amongst dams, indigenous bush and forests, it overlooks one of the great valleys in the Umkomaas river system. CNN featured the BRC as one of the ten finest retreat centres in the world. It was awarded Natural Heritage status by President Nelson Mandela in recognition of its success in establishing indigenous vegetation on the property and providing habitats for wildlife to return, including the endangered Blue Swallow. It is a birder’s paradise with more 160 species recorded.

Walks lead to many interesting sites and viewpoints on the property, including evidence that Bushman lived there and Voortrekkers and Settlers passed through. In 2000, the BRC facilitated the founding of Woza Moya, the community-based NGO, located in Ufafa valley. It continues to support the organisation in a variety of ways.

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Accommodation Fifty retreatants can be accommodated in single and twin-bedded rooms, en-suite cottages and thatched chalets overlooking the secluded valleys on the property – a short distance away from the dining room, office, library, studio and meditation hall.

The Centre is justly famous for its fine lacto-ovo vegetarian cuisine which is featured in its own bestselling recipe books, Quiet Food, The Cake the Buddha Ate and Plentiful: The Big Book Of Buddha Food. The BRC menu includes organically grown vegetables and farm-baked bread.

Observances The Retreat Centre offers a tranquil environment for the study and practice of philosophy, psychology, meditation and the arts associated with Buddhist culture. The Centre therefore encourages adherence to traditional Buddhist moral principles during retreats, such as respect for all forms of life and abstinence from alcoholic drinks and hallucinogenic drugs. Noble Silence is maintained from the last meditation at night until the first session after breakfast in the morning.

During some retreats, Noble Silence is maintained throughout. Pets are not allowed at the Centre. Only some retreats are suitable for children: please check with the Administrator.

Forthcoming Retreats: For full details of each retreat please go to the website page: http://www.brcixopo.co.za/retreats/detailed-list-ofretreats.html

Email: brcixopo@futurenet.co.za Tel: +27(0)39 834 1863 or 0878091687 Mobile: 082 579 3037 www.brcixopo.co.za

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The Beautiful Hopi Indian Labyrinth at Thirsty Falls Guest Farm

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EVERY HOME NEEDS A LOVING PET! THERE ARE SO MANY BEAUTIFUL ANIMALS WAITING TO BE ADOPTED – PLEASE REACH OUT! WE ALSO ENCOCURAGE YOU TO REACH INTO YOUR HEARTS FOR THOSE WHO ARE LESS FORTUNATE AND REALLY NEED OUR HELP.

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Help us bring hope to girls without and choices to those with none.

Founded in 2000 by Khanyisile Motsa, and run under her diligent care ever, Home of Hope for Girls is an autonomous, self-started initiative to provide real care for exploited, trafficked and abused children in the city of Johannesburg.

It is more than just a residential shelter; it is a loving home where dignity is restored, the past is healed and the girls are given the tools to take control of their futures. Home of Hope also reaches out to the community offering the most vulnerable members support, practical help and a lifeline.

The Background to Home of Hope An estimated 10,000 children are prostitutes in Johannesburg and this figure is increasing.

When Khanyisile Motsa relocated to Hillbrow she was shocked to observe girls as young as nine working as prostitutes and selling drugs on the streets at night. The truth about these forgotten children is: • •

• • •

•

Child Prostitute. Photo by Tseliso Monaheng

Criminals pay agents to recruit children They usually target often orphans or/and those from very disadvantaged rural communities Victims are trafficked or seduced to leave with lies about a life in the city Their IDs are frequently taken from them to make escape and identification difficult Their IDs are often sold on the black market ‘Owned’ by their exploiters they are prostituted, abused, made to sell drugs

Email: info@hopehome.org.za Mam Khanyi: 073 250 2086 Telephone: 011 614 0861 Conscious Life Magazine

Call 012 430 7775 Lines open 9am to 5pm Monday to Friday

Save the Children believes every child deserves a future. In South Africa and around the world, we work every day to give children a healthy start in life, the opportunity to learn and protection from harm. When crisis strikes, and children are most vulnerable, we are always among the first to respond and the last to leave. We ensure children’s unique needs are met and their voices are heard. We deliver lasting results for millions of children, including those hardest to reach. We do whatever it takes for children – every day and in times of crisis – transforming their lives and the future we share.

We need your help to ensure that no child is left behind.

In a tough funding environment, we have ensured we have multiple avenues of funding and are proud to have 11,000 generous individual donors contributing monthly. We will continue to be innovative in securing funding to enable us to reach more children and will work on increasing unrestricted and consistent funding streams.

You can help us make a difference. Even just by becoming aware of our work by reading our annual report.

To download and read the full annual report, click here.

Help us do whatever it takes to save the children.

Thank You Gugulethu Ndebele CEO

www.savethechildren.org.za Conscious Life Magazine

Hotel Hope Ministries is a fully registered South African non-profit organisation established with aim of ensuring that each and every child is brought up in a safe, happy and healthy home so that they can grow up and develop into responsible and positive adults. Although children are our main focus, we have a holistic approach to the problem of orphaned and abandoned children. We realise that we need to focus on the cause of the problem too and not only the symptoms. So we have projects to focus on assisting Mothers and Fathers, so that they can look after themselves and their children.

We group our projects under three focus areas: BABIES IN NEED Creating and supporting several small family style foster homes for orphaned and abandoned babies.

MOTHERS IN CRISIS Providing young mothers facing unplanned pregnancies with counselling, guidance and practical support.

SOCIAL ENTERPRISE Helping Mothers and Fathers to help themselves by providing jobs and skill development opportunities through our fundraising and trading projects.

As a fully registered South African charity we are registered with the following authorities: · Section 21 company without share capital - 2010/006792/08 · Non-Profit Organization (NPO) number – 084 289 · Public Benefit Organization (PBO) number – 930 034 387 Mission statement: To engage the local Church Worldwide to embrace its God given responsibility of taking care of destitute mothers and orphaned and abandoned children.

Vision statement: To see a full service (either ourselves or in partner with others) covering: •Children’s homes •Adoption advocacy •Mothers in crisis •Counselling centres •Training Academy •Charity shops / trading Conscious Life Magazine

Our fundraising model: We have a unique funding model in place where we are able to generate funds to cover 100% of our administrative costs through our Charity Shop(s) as well as the output of our carpentry workshop and sewing workshop. We are extremely committed to Social enterprise as it creates employment in South Africa, funds for the Charity, volunteering opportunities as well as a lowpriced outlet for customers from low-income groups. Furthermore we can assure donors that 100% of their support will directly benefit the children in our care as well as mothers in crisispregnancy situations.

Thank you to our donors and corporate sponsors: As an organisation we are incredibly blessed to have many active supporters, individuals and corporates, who make it possible for us to do what we do and to make a difference. People often comment that it must be difficult to work in our environment hearing sad stories all the time, and it is sometimes hard, but it is also so rewarding to see those stories turning into stories of hope and it is so inspiring and such a privilege to witness people, like our supporters, coming forward to help and to give so generously. There are amazing people out there in the world, click here to see who some of them are and how they have made a difference‌ Click here Our Sponsors:

DONATE FINANCIALLY Deposit or Electronic transfer directly into our account First National Bank Account name: Hotel Hope Account number: 62194003382 Branch: Melville, Johannesburg Branch code (sort code): 256505 Account type: Cheque account SWIFT code: FIRNZAJJ (For international deposits) Reference: Donation (your name) OTHER WAYS TO DONATE/HELP US Conscious Life Magazine

Dear Reader, Because of animal lovers like you, Humane Society International is working around the clock to fight the gruesome dog meat industry – to end it for good.

We’ve slammed the doors permanently on nine dog meat farms in South Korea and rescued more than 900 dogs. Not only that, but we’re lobbying hard for better laws throughout Asia to fight the cruelty, transition farmers out of the business of cruelty, and so much more.

Here is one transformation that we can't stop smiling about. Sophie was rescued just this year from a horrible life on a dog meat farm. Now, she is running free and playing in the grass, surrounded by the love of her forever family:

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This kind of ending never gets old, but so many other dogs still need you.

You can make a difference for dogs caught up in this brutal industry: Sign the dog meat pledge today.

With you by our side, we're committed to this huge fight against the dog meat trade. We’re closing farms and rescuing the animals; we’re raising public and political awareness of the cruelty involved; and we’re growing substantial support for a phase out and ban of South Korea’s dog meat farms. Become a part of the global campaign to end the dog meat trade—sign your name right now.

Thank you, for protecting animals from cruelty all across the globe.

Sincerely, Kitty Block President Humane Society International

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Who we are: The Monkey Helpline, started in 1995, is a volunteer group, based in Westville near Durban in KwaZulu-Natal, but operating throughout the province and also anywhere else in South Africa and abroad where our assistance and advice are requested.

Our team of dedicated rescuers and rescue assistants, veterinarians, educators, monitors, fund-raisers, administrative assistants and supporters is what makes this project the success that it is today.

Monkey Helpline is a registered NPO. 130-166 NPO

What we do: As a team we devote our time to educating people about the reasons why the monkeys are here, why monkeys behave the way they do, the things people should do or not do when monkeys are around, and how to humanely keep monkeys away from those places where they are not welcome. Just knowing that monkeys will NOT attack and bite people, and that they DON’T carry rabies, is usually enough to change antagonism and fear into tolerance, and frequently into appreciation.

We also run a rescue operation and a “high care” unit. We rescue an average of three monkeys every two days, and their injuries range from wounds sustained during fights with other monkeys, dog bites, being run over by motor vehicles, electrocuted, snared, trapped or poisoned, shot with airguns (pellet/BB guns), catapults, paintball guns and firearms, as well as being caught or injured on razor-wire. Many are babies who are orphaned or injured when mother monkeys are attacked by dogs or other monkeys, or are severely injured or killed in human-related incidents.

Over eighty percent of the monkeys we rescue, irrespective of the reason why, have got air-gun pellets lodged in their bodies. Lead pellets cause terrible pain, suffering and a lingering death and no person, adult or child, should ever shoot monkeys, or any other animals, with an air-gun.

As the only dedicated monkey rescue project in KwaZulu-Natal, the Monkey Helpline is available to do rescues 24 hours a day, every day! On any given day we are treating ten or more monkeys in our home-based high care unit – frequently in excess of twenty monkeys! Once they have recovered from their injuries these monkeys are released back into their home territory, transferred to a rehabilitation facility or placed in a sanctuary.

Education is a vital tool in our hands and we distribute thousands of information leaflets, and visit many schools (at least two schools per week) to do educational talks about the monkeys. During 2009 we spoke to over 40 000 school learners and their teachers. We also do talks to many other interest groups such as police cadets, garden clubs, public service groups, conservation bodies, body corporates, etc. In addition, we advise farmers, businesses, hotels and casinos, housing and golfing estates, botanical gardens etc on the best ways to manage human/monkey “conflict”.

Monkey Helpline networks with a number of other Vervet-related individuals, groups, and general primate- and animal-care NGO’s.

NB. There is no charge for the services we offer, but donations towards the cost of running the project are welcome. Without your support we would not be able to change attitudes and legislation in favour of the monkeys nor would we be able to rescue the hundreds that we do every year and alleviate their suffering.

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With much appreciation to our advertisers, contributors, endorsers and of course, our readers Namaste

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