Naturopath Magazine - Issue 1- Autumn 2020

T H E N AT U R O PAT H Y P R O F E S S I O N A L S & H E A LT H C A R E M AG A Z I N E

AUTUMN 2020 £5.00 NATUROPATHMAGAZINE.CO.UK

EATING TO

Remedies

Beat Stress & Anxiety

More Reliable Than Coffee

Colonic Matters

Cuddle Therapy

The answer to a more connected society?

NEW !

E U S IS

What is…

Naturopathy?

VITALISM NATUR AL HEALTH PHILOSOPHY

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T H E N AT U R O P AT H Y P R O F E S S I O N A L S & H E A LT H C A R E M A G A Z I N E

Welcome Naturopathy has a rich history of traditional philosophies and practices, including Hippocrates, c. 400BC, as well as the Chinese principles formulated in the 2nd century BC – and still valid today.

Naturopathy initially popular in Germany and the USA, was developed in Britain by the beginning of the 20th century, mainly through the work of James C. Thompson and Stanley Lief.

James C. Thompson, who had trained in Dr Lindlahr’s Chicago Sanitorium, established the first training college in Britain, the Edinburgh School for Natural Therapeutics, in 1919. He also opened a health clinic in 1939 and advocated unrefined grains, raw vegetables and fruit.

Stanley Lief, diagnosed at a very early age with an ‘incurable’ heart condition, carried out the Nature Cure regime and, recovering full health, trained as an osteopath and naturopath. Despite serious opposition from conventional medical practitioners, he built a thriving practice in London after WWI. He became Director at the Champneys health spa and formed the British College of Naturopathy in 1949.

In the USA and consequently worldwide, things changed when a well known American Philianthropist donated $96 million to US medical schools, who systematically attacked and undermined natural therapies. State of the art universities were established with highly equipped laboratories conducting ‘scientific’ research and developing drugs. Pharmaceutical companies grew massively, as did their influence into politics and research. New diseases were defined, helping to sell more drugs.

EDITOR Madelaine Winzer TECHNICAL EDITOR Corina Mueller GENERAL MANAGER Carl Newbury ART DIRECTION/DESIGN Victoria Osborne CONTRIBUTORS Karen Devine Katie Edwards Elle Fox Hermann Keppler Corina Mueller Giacomo Sandri Pamela Spence Bobby Qureshi Madelaine Winzer Elizabeth Wright SUBSCRIBE ONLINE www.naturopathmagazine.co.uk ADVERTISING SALES CONTACT info@naturopathmagazine.co.uk

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In 1963, researchers from one of Americas leading Universities developed Ritalin to treat children considered as ‘troubled’ or too active. Ritalin and related drug sales have risen to billions of dollars worldwide with children dependent on these drugs which cause major adverse effects. It is the same university which today records worldwide infection rates and is leading the way to developing vaccines.

Despite the sustained attacks on natural therapies, most people today still prefer natural medicine, when asked.

It is my great pleasure to see a new publication, Naturopath magazine, on the horizon, which promotes the benefits of Natural Medicine to a wide audience and I wish Carl and his team at Naturopath magazine a huge success in their endeavours.

Hermann Keppler Principal, College of Naturopathic Medicine @collegenatmed

DISCLAIMERS The publisher has taken all reasonable measures to ensure the accuracy of the information in Massage World and cannot accept responsibility for errors in or omissions from any information given in this or previous editions or for any consequences arising thereof. The Editor may not always agree with opinions expressed in Massage World but allow publication as a matter of interest, nothing printed should be construed as Policy or an Official Announcement unless stated. No part of this publication may be reproduced in any form or by any means whether electronic, mechanical and/or optical without the express prior written permission of the publisher.

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“As a result of the advert, on the CThA Members Forum, I have one new holistic massage therapist who has joined the team and is very much appreciated by the clients” Donna Woodcock Massage Therapist

To find out how the CThA helped Donna and hundreds of other members last year just when they needed it, call a member of the CThA team on: 0845 202 2941or visit our website at: www.ctha.com

Professional help when you need it

Issue 1 Autumn 2020

Contents 6

What is Naturopathy?

Elizabeth Wright provides us with a brief naturopathic history and the most important naturopathic principles, along with what the future holds for naturopathic practitioners.

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How Can We Help to Provide Better Immunity Throughout the Year?

Immunity has seen more limelight over the past year, and it is a topic more important than ever. In this article, Corina Mueller explains what makes up our immunity and how we can support our immune system through herbs and nutrition.

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Eating to Beat Stress & Anxiety: Foods to Support Your Nervous System

Katie Edwards takes a look at how stress can affect the body, and the foods you can eat to support your physical and emotional wellbeing during challenging times.

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How to Boost Alertness Without the Post-Caffeine Crash

Caffeine is the most used psychostimulant stimulant in the world, and it causes increased alertness, accelerated heartrate and enhanced respiratory functions. However, for some of us, the consumption of coffee can cause a caffeine crash. Giacomo Sandri provides us with eight herbal remedies that can be useful coffee substitutes.

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Spotlight on Arthritis

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Colonic Matters

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Is Cuddle Therapy the Answer to a More Connected Society?

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The Holistic Approach to Back Pain

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Why Eating Organic is Better for Your Gut

Pamela Spence explains how to treat osteoarthritis and rheumatoid arthritis through massage therapy, herbs and nutrition.

People are constantly seeking new ways to look after their health and wellbeing. Karen Devine describes how colonics work and why they are beneficial to overall health and wellbeing.

Human touch is a basic human need like food and water, without it humans cannot thrive. In this article, Madelaine Winzer explores the role of cuddle therapy.

There is plenty we can do to manage back pain successfully without necessarily turning to medications that only suppress the symptoms and do not address the cause. Bobby Qureshi explores the reasons why so many of us suffer from back pain, along with different ways of relieving back pain.

What are the real reasons behind the problems our clientele come to us with? Elle Fox explains the importance of nutrition and why eating organic is better for your gut.

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Issue 01 Autumn 2020

What is

Naturopathy?

By Elizabeth Wright

Naturopathy is defined as “A system of health care which encourages and promotes the body’s natural self-healing mechanisms using an eclectic approach”.

I

t is a preventative health system focusing on identifying and eliminating the root cause of disease, not the symptoms. One of the other key principles of Naturopathic Medicine is the Vis Medicatrix Naturae (The healing power of Nature).

This is the notion that, given the right conditions, the human body will self-heal and return to balance.

Naturopathic practitioners treat the whole person; physically, mentally, emotionally and spiritually.

There is no distinction between the different states, and they must all be addressed to ensure abundant health.

A Naturopath is a health practitioner who applies natural therapies, and these can range from Acupuncture, Nutrition, Herbal Medicine, Homeopathy to Colon Hydrotherapy and BioResonance. In order to decide the best course of treatment for the individual, a range of diagnostic

There are around 12 Naturopathic Principles, and the most important ones are as follows: • Vis Medicatrix Naturae - The healing power of Nature • Treat the root cause, not the symptoms • Do not harm • Treat the whole person •

Naturopath as teacher; empower the client to take responsibility for their own health through systems of self-care

• Prevention is better than cure

methods may be used. Pulse taking, iris analysis, tongue analysis and blood pressure, to name a few. These can originate from different medical systems such as TCM (Traditional Chinese Medicine), Ayurvedic (Indian Medicine) or Western; depending on the practitioner. Results and observations will be taken into account alongside a detailed case history.

Typically, a Naturopath will include more than one natural healing practice in their spectrum of treatment methods and refer the client on to other practitioners, where they do not have the knowledge themselves.

Personally, I chose to specialise in Herbal Medicine and Iridology. When I first qualified, I was based at a graduate clinic (Neal’s Yard), seeing clients for initial consultations and follow-ups. However, there are many other ways to use your qualification. Naturopaths can work with clients online or with corporate companies, educational establishments and communities. Or in my case a mixture of all. In addition to being the President of the Association of Naturopathic Practitioners, in 2019, I founded a company, iNaturopath Limited. The business focuses on working with community gardens, charities, corporates and individuals, based mainly in London and Spain. This can involve anything from consultations with clients, on a one to one basis, to running group wellbeing workshops, hosting talks, writing articles or being part of a retreat. Natural health has an important role in so many areas of life, and it’s becoming increasingly popular and in demand. There is so much potential with regards to where a career as a Naturopath can take you; it’s really up to you and what motivates and inspires you!

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In the 1st century AD, Dioscorides (a Greek physician) wrote the first illustrated herbal medicine book known as De Materia Medica.

Brief Naturopathic

History

The roots of Naturopathy can be traced back to 15,000 BC, where Shamanic rituals depicted paintings on cave walls in France outlining treatments for healing the mind and soul. In 3000-1000 BC, Ayurveda Medicine began to emerge in Ancient India. Ayur (life) and Veda (science) is a sacred medicinal system using a holistic philosophy incorporating herbs, fasts, cleansing diets, enemas and baths. In 2,700 BC Chinese Herbalism was discovered by Shen Nong.

The principles of Naturopathy were first used in the Hippocratic School of Medicine in 400BC. Hippocrates (468-377 BC) The Father of Medicine was famous for his quote “Let food be thy medicine and medicine be thy food”. He also believed in treating the individual and not the disease and was famous for saying “It is more interesting to know the person who has the disease than to know the disease the person has”.

In the 1st century AD, Dioscorides (a Greek physician) wrote the first illustrated herbal medicine book known as De Materia Medica. He was a follower of Hippocrates school of thought and continued to uphold his approach to medicine. Another Greek physician, surgeon to the gladiators and personal physician to Marcus Aurelius, Claudius Galen, also adopted the Hippocratic teaching. His influence and approach lasted for many years, influencing medicine up until the middle ages. He also believed in approaching medicine with a view to balance the mental, physical and emotional states.

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In the UK, Henry VIII was a huge advocate of Herbal Medicine in particular.

He created The Herbalists Charter to protect herbalists from the interference of doctors of the day (mainly barbers and surgeons). The Charter still exists today and is part of English Common Law; enabling herbalists to treat clients with herbal medicine to this day.

In more recent years, there has been a wealth of influence from America and Europe; notably Germany and Austria.

Significant contributors to the practice of Naturopathy include Samuel Thomson (1769-1843, USA), Dr. Edward Bach (18861936, UK), Dr. Max Gerson (1881 – 1959, Germany), Dr. John Harvey Kellogg (18521943, USA) and Dr. Bernard Jensen (1908 – 2001, USA) amongst many others.

in the UK and Ireland and work closely with other professional associations, the government and like-minded groups to ensure that natural therapies are more widely available, accessible and protected for generations to come.

Despite recent challenges with the ongoing pandemic, we have been very focused on delivering against the main goals for the ANP in 2020 and beyond.

Amongst many things, we have been working to: •

Increase our political presence and defend practitioners and their work.

•

Petitioning on behalf of members; protecting the rights and freedoms of practitioners and the people who need to see them.

•

Encourage our members to act at key political and social moments.

•

Ensure Naturopathic health is available in the workplace; working with employee insurance schemes and NHS initiatives.

•

Launching and scaling a mentoring scheme for our members to make sure they are supported post-graduation and throughout their careers.

The ANP, Naturopathic Evolution and

What the Future Holds

The future for Naturopathy and Naturopathic practitioners is bright, and now more than ever, there is a need for a more natural, preventative approach to health.

In my role as President of the Association of Naturopathic Practitioners, I am very focused on supporting members to maintain high levels of competence through ongoing training as well as promoting Naturopathy and Natural Therapies to the wider public. We are the largest Naturopathic Association

•

Providing an increased level of training and support via our online CPD portal.

•

Relaunching our practitioner directory; enabling the public to search for a relevant practitioner in their area with ease.

It is so important that the general public are aware of the options that are available to them via natural therapies and our practitioners, and the communication from the ANP is vital in achieving this. Modern medicine is incredible for treating acute emergencies, but is challenged when it comes to dealing with chronic disease; an illness that has developed over time. I’ll be forever grateful for the doctors who saved my dad when he had meningitis, but in our modern society, chronic disease is rife, and there has to be another approach.

This is largely due to the increase in stress and changes in our environment.

The world is changing. We’re living a lot longer, and disease is manifesting itself in different ways due to the different threats we face in the modern age. In particular, stress, chemicals, modern technology and pollution. Pharmaceuticals alone are unable to deal with this. Longer life is great, but it should be a long life that is free from disease as far as is possible and optimise health and vitality.

If you’re able to gain more of an understanding of your own disposition and health, so you can look at potential areas where you may need support, even better. Start with the basics, and if you can also incorporate naturopathic

Ayurveda Five elements and three doshas

Vata

Ether

Air

Earth

Fire

Pitta

Kapha

Water

methods and medicinal herbs into your life, all the better. Herbs, in particular, have a faster, deeper acting response on the body and are invaluable when it comes to treating chronic, long-term disease something which is rife in our society and largely unsupported by pharmaceuticals.

Elizabeth Wright

To find out more about the work we’re doing at the ANP or to become a member please visit our site here at www.theanp.co.uk

Having always had a keen interest in plants, nature and working with people, her ambition was to work with others to support them in improving the quality of their lives and finding sustainable balance. In 2013 she decided to retrain and turn her interests into a career.

Elizabeth is extremely passionate about Herbal Medicine and Naturopathy, having used both modalities to improve and optimise her own health.

After 15 years of working in highly pressurised roles in the marketing and tech industry, at companies such as Estée Lauder, Burberry and Facebook, she knew it was time to make a change.

Elizabeth graduated with a Diploma in Herbal Medicine and Naturopathy in 2017. Since then, she has gone on to complete further study in Iridology and Ayurvedic Medicine.

In addition to her role as President of the ANP, in 2018 she set up her own company, iNaturopath.

The business is focused on delivering a personalised, plant-based approach to natural healing, working one to one with individuals, charities and corporations.

Elizabeth believes strongly in working with a personalised approach; taking the time and care to understand exactly where clients need support, in terms of holistic health and the goals they would like to achieve.

@i_naturopath Issue 01 Autumn 2020

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How Can We Help to Provide

Better Immunity Throughout the Year?

By Corina Mueller

I

mmunity has seen more limelight over the past year, and it is a topic which is more important than ever.

I see more and more compromised immune health in my clinic from recurrent infections, autoimmune conditions, allergies, chronic inflammation and antibiotic resistance.

Immunity is in decline and it is due to a combination of stressful lifestyle, unconscious and poor quality food choices, emotional imbalance, chronic inflammation and environmental pollution. With the Western world’s immunity in a fragile position, we need to up the game and turn the cards, as microbes, viruses and bacteria are not sleeping. In fact, medical research has seen an increase in a faster mutation rate of bacteria and viruses,1 which makes it increasingly difficult for new medications to be put on the market.2 The UK has had an increase in antibiotic resistance which is leading to Sepsis cases and deaths that have doubled over the last 3 years, and now we are facing an era of viral pandemics.3

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So how can the Naturopathic Society help and support?

Simon Mills highlights that we should help and support the first three stages of immunity for our clients,4 so our immunity can tackle a microbial invasion without getting into serious trouble and recovery time will be swift.

The immune system is divided into Barrier Immunity (Stage 1), Innate (stage 2-3) and Adaptive (Stage 4) Immunity.

The Barrier Immunity is our skin, microbiome, airways and stomach acid. The Innate Immunity is our second response for entering pathogens. It reacts with natural killer cells, phagocytes (stage 2) and creates inflammation and fever (Stage 3). The barrier and innate immunity is the phase which we may treat in an acute infection (first hours and days of infection).

Adaptive immunity specifies microbes and adjusts accordingly.

The lymphatic system is the home

of adaptive immunity and assists in circulating fluids throughout the body.

It reacts with the primary lymphocytes – T cell and B cells.5 Adaptive immunity can be supported and boosted during non-acute infection.

A small note on fever control: Simon Mills and Kerry Bone have pointed out that we need to start enforcing the knowledge about fever control and educating clients about the importance of fevers in infections.6

Immune supporting and modulating herbs

There is a long list of immune supporting herbs. All Herbs are prescript and dosed according to the client’s needs and treatment plan.

The wonderful benefit of herbs is that they will work on both stages and multiple organs.

Herbs to support the innate stage acute infection and herbs to strengthen the adaptive stage: Echinacea, Echinacea angustifolia One of the best-known immunity herbs: increases white blood cell count, moves the lymph, and has antimicrobial actions. I use Echinacea to also support adaptive immunity before a flight or times of high stress- for this I use a low dosage of 10-15 drops a day. Best taken as a tincture 1:2.

Yarrow, Achillia millefolium Useful diaphoretic herb for breaking fevers and cleansing the blood. It has antiseptic actions.

Fantastic as tea and tincture (innate stage).

Elderberry and flowers, Sambucus nigra fructus/flos The berry builds immunity and acts as an expectorant in coughs. The flower takes the action of diaphoretic action (innate stage). I use them as a combination in acute stages of infection. Berries in a tincture mix and the flowers in a diaphoretic tea mix.

Astralagus membranaceus Used in the adaptive stage, only for chronic infections and dormant microbes. Also used in Post Viral Fatigue for its tonifying and protective actions.

Chinese Scullcap - Scuterllaria baicalensis My choice instead of Goldenseal, and it ticks all the boxes and more: immune modulator, powerful antimicrobial, high in antioxidants which work on acute infections, allergies and autoimmune conditions. It also has cooling actions for inflammation and calms the nervous system.

King of Bitters - Andrographis paniculate An ayurvedic herb, with bitter qualities to combat fevers and acute stages of viral infections, supports the gut (Innate stage).

Shitake mushroom Fantastic support for dormant viruses acting as an immune modulator. I prefer medicinal mushrooms in powder form and as a single dosage to optimise the benefits.

Liquorice - Glycyrrhiza glabra A study has found that the herb can help in immunomodulating the T-cells. In auto-immunity, T cells are becoming auto-reactive and start attacking bodily tissues.7

External threat

Infection (bacteria, fungus, parasites, viruses)

Immune under-reaction

A Balanced Immune System

Cancer, Hepatitis, HIV, Shingles

Allergic reaction (food sensitivities, allergies, eczema, asthma)

Immune over-reaction Autoimmune problem (rheumatoid arthritis, lupus, inflammatory bowel disease, type 1 diabetes)

Internal threat

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What makes our immunity?

Our Gut

A staggering 80% of your immunity has its home in the intestines, and that makes it my priority in an immune treatment. Also in Ayurveda, the digestive fire “AGNI” is the gateway to a robust immunity and removing “AMA” toxins from the gut.

Within the gut is the microbiome, and it plays a crucial role as part of our immune system, acting as a guard from pathogens and modulation of immunity strength.

The microbiome is shaped by our emotions, what we eat, and the medications we consume. More research is going into microbiome, however, a recent study has shown that the environmental pollution exposers can alter our microbiome to create serious health complications.8 The increase of food intake and snacking increases our inflammation rate, and so lowers our immunity. A study has found that due to the more frequent eating and Western food choices, our inflammation rate after eating (postprandial inflammation) becomes a constant state and enhances the risk of low grade and chronic inflammation.9

Spleen

Is the largest lymphatic tissue in the body, providing the purification of blood from pathogens and filtering the red blood cells from old or dead cells.

In TCM the spleen plays a vital role in immunity and digestion.10 The spleen transforms food into the life force qi (Life energy) and blood, making it one of the most vital organs in the digestive system. The spleen also holds an essential part for the overall harmony in the body, meaning a healthy spleen is an excellent coping mechanism for stress, and stress is one of the main reasons to deplete immunity.

My herbal choice Chen pi – Citrus reticulate Excellent spleen tonic, helps with the absorption of nutrients.

Stress and emotions are a big comprise to lower immunity in both the short-term and long-term. A Harvard study has found that anger can deplete immunity for up to 6 hours.11 Whereas laughter can boost immunity by 24hrs.

In times of uncertainty and worry, the Nervous System will become overloaded, so it would be a great idea to look at the client’s stress and emotional management to keep their immunity stable and robust.

The thymus plays a role here; in folkloric history the thymus is the organ of guilt and shame.

Tapping on the thymus gland will help to activate immunity and joy; a positive affirmation may help to dissolve any stagnated negative emotions in the area.12 The thymus is also producing T and B Cells. It is responsible for releasing the killer cells in the body, and integrating the thymus in treatments for immunity is as vital as focusing on the gut.

My herbal choice Avena sativa Extract 1:1 (oat seed) Grounding and nourishing during chronic stress, immunesupporting, gut supporting.

My herbal choice Barberry – Berberis vulgaris High in antioxidants with antimicrobial actions, immune stimulant.

Passiflora incarnate (passionflower) Helps to calm the mind for a deep and replenishing sleep.

Tulsi – Ocimum sanctum For the gut-brain connection, combats inflammation, increases absorption and cleans the blood.

Scutellaria lateriflora (Skullcap) Brain, heart, gut connection, to clear the mind of excess thoughts.

Thyme –Thymus vulgaris Immune stimulant, combats inflammation, increases metabolism and removes toxins from the gut. It acts in balancing the microbiome in dysbiosis and candida.

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Stress and Emotions How emotions can affect immunity:

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T he Immune System

Post Viral Fatigue

An important aspect of any viral infection is the aftercare. Post Viral Fatigue is a common condition after a long episode of a viral infection. Clients suffer from extreme fatigue, brain fog, body aches and depression. The ME Association has seen an increase of Post Viral Fatigue in Covid-19 patients.13

My herbal choice Immune modulators, Adaptogens and tonics Ashwagandha Withania somnifera Medicinal mushrooms

References 1 Duffy, S. (2018). ‘Why are RNA virus mutation rates so damn high?’, https://journals.plos.org [online]. Available at: https://doi.org/10.1371/ journal.pbio.30000003 [Accessed 20 March 2020].

2 Davies, S. (2017). ‘Antibiotic resistance could spell end of modern medicine’, The Guardian [online]. Available at: https://www.theguardian.com/society/2017/oct/13/antibiotic-resistancecould-spell-end-of-modern-medicine-says-chief -medic [Accessed 12 March 2020].

3 Otte, J & Agency. (2019). ‘Sepsis admissions in England more than double in three years’, The Guardian [online]. Available at: https://www. theguardian.com/society/2019/jul/22/sepsis-admissions-in-england-morethan-double-in-three-years [Accessed 12 February 2020].

4 Mills, S and Bone, K. (2020). ‘Covid-19 webinar’, www.balancehealthcare. com [online]. Available at: https://www.balancehealthcare.com/clinicresources/covid-19-webinar.html [Accessed 24 June 2020].

5 Tortora, G. and Derrickson, B. (2011). ‘Principles of anatomy and physiology volume 2. 13th ed.’, Hoboken: Wiley, pp.875-890.

6 ibid. See reference 4.

Guduchi Tinospora cordifolia Siberian ginseng Eleutherococcus senticosus

7 Guo, A. et al. (2019). ‘Promotion of regulatory T cell induction by immunomodulatory herbal medicine liquorice and its two constituents’, NCBI [online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC [Accessed 20 Nov. 2019].

8 Claus, S., Guillou, H. & Ellero-Simatos, S. (2016). ‘The gut microbiota: a major player in the toxicity of environmental pollutants?’, npj Biofilms Microbiomes 2, 16003. Available at: https://doi.org/10.1038/ npjbiofilms.2016.3 [Accessed 19 March 2020].

Nutrition

An anti-inflammatory diet is the best choice for preventing infections and promoting healing. Fasting has a long history in recovering from an illness, and a recent study found that immunity can be reset within 72 hours of fasting.14

9 Macciochi, J. (2018). ‘Why snacking could be disrupting your immune system’, Independent [online]. Available at: https://www.independent. co.uk/life-style/health-and-families/snacking-immune-system-damagehealthy-eating-lose-weight-diabetes-heart-disease-a8675976.html [Accessed 15 June 2020].

10 Kaptchuk, T. (2000). ‘Chinese medicine’. London: Rider.

Latest Research on Supplementation

11 Strong, D. (2015). ‘7 Ways Anger Is Ruining Your Health’,.

EverydayHealth.com [online] Available at: https://www.everydayhealth. com/news/ways-anger-ruining-your-health/ [Accessed 21 Nov. 2019].

Vitamin C It’s a powerful antioxidant, supporting the epithelial barrier for pathogens.

It lowers necrosis–tissue healing, by boosting the function of neutrophils and macrophages in a microbe attack.15 A recent research showed that a high dosage of intravenous ascorbic acid for viral infections kept cytokine storms at bay and supported a faster recovery for an infection.

12 Arewa, C. (2019). ‘The Happiness Point - Energy 4 Life Thymus Tapping’, Energy 4 Life. [online]. Available at: https://www.energy4lifecoach. com/17518-2/# [Accessed 25 Nov. 2019].

Vitamin D The energy source for Killer T-cells. If the body has a vitamin D deficiency, killer T-cells will lie dormant, and won’t be able to attack the pathogen.16 A recent Indonesian study showed how Vitamin D deficiency played a vital role in how a viral infection developed, and patients with a Vitamin D deficiency and underlying condition were 19x more likely to die of Covid-19.17 Iodine Dr. Myhill, uses Iodine, as a barrier defence for infections via salt pipe inhalation or for external use in a carrier oil/cream combination.18 None of the above is a guarantee or a life saver, however, it gives everyone a better chance of improving their health and calming their mind.

This is a good chance for the Naturopathic society to provide individuals with important knowledge so they can strengthen their immune systems. To do so, they need to evaluate and educate about issues directly related to vitamin and mineral deficiency in the population, create awareness about immunity triggers and how to support immunity, particularly for the more vulnerable. At the end of the day, we are all responsible for our own health, so It is important that all levels of society have access to tools that will promote good health.

13 Shepherd, C. (2020). ‘Covid-19 and Post-Viral Fatigue Syndrome’, MEassociation.org.uk [online]. Available at: https://meassociation.org. uk/2020/04/covid-19-and-post-viral-fatigue-syndrome-by-dr-charlesshepherd-30-april-2020/ [Accessed 20 June 2020].

14 Meyer, N. (2019). ‘Very Promising: USC Researchers Discover How to Regenerate Your Entire Immune System in 72 Hours’, AltHealthWorks. com [online] Available at: https://althealthworks.com/4651/californiaresearchers-discover-how-to-regenerate-your-entire-immune-systemin-72-hours-and-its-cheap-too/#sthash.qB0bV5g8.gbpl [Accessed 25 Nov. 2019].

15 Boretti, A & Banik, B, K. (2020). ‘Intravenous vitamin C for reduction of cytokines storm in acute respiratory distress syndrome’, Bnf.org. uk [online]. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC7172861/ [Accessed 24 June 2020].

16 ScienceDaily. (2010). ‘Vitamin D crucial to activating immune defences’, NHS [online]. Available at: NHS.uk. (2019) [Accessed: 12 March 2020].

17 BHF. (2020). ‘Does having low vitamin D put you at risk from coronavirus?’, BHF [online]. Available at: https://www.bhf.org.uk/ informationsupport/heart-matters-magazine/news/behind-theheadlines/coronavirus/coronavirus-and-vitamin-d [Accessed 24 June 2020].

18 Myhill, S. ‘Covid-19. ANP practitioner only seminar’, www.drmyhill. co.uk [online]. Available at: https://www.drmyhill.co.uk/wiki/ Workshops_for_Ecological_Medicine [Accessed 20 June 2020].

Corina Mueller Corina is a passionate Herbalist, Iridologist and Ayurvedic Massage Therapist. She has studied and worked in the UK, India, Australia and Germany. In her practice, Corina joins Western and Indian tradition to create a unique experience that can suit each individual. Each consultation is tailored for the needs of the person. Corina will take you on a journey to rediscover your body, mind and soul in a new light. Her clinic is based in Surrey and Central London.

@heal_relax

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Eating to Beat Stress & Anxiety Foods to Support Your Nervous System

By Katie Edwards

Stress and the body Our bodies have been beautifully designed to respond to stress.

Without you needing to think about it, your autonomic nervous system is involved in a constant crosstalk with your environment: scanning, assessing and mounting a response in the effort to maintain homeostasis.

This intricate system of chemical messengers has been keeping us safe for millennia. At the first hint of danger, the amygdala alerts the brain’s master control centre, setting in motion a hormonal relay from the hypothalamus via the pituitary to the adrenal glands (the HPA-axis). Here, adrenocorticotropic hormone triggers the release of adrenaline and cortisol, priming the body for action.

Activated appropriately, this “fight or flight” response is an incredibly potent form of protection for the body. Cortisol, the primary stress hormone, stimulates gluconeogenesis and glyconeogenesis for easy-access energy, maintains extracellular fluid 14

Issue 01 Autumn 2020

Life can feel overwhelming at the best of times. With events unfolding this year, there has never been a better time to look after your nervous system so you can stay strong and resilient.

Registered Nutritional Therapist Katie Edwards DipION, mBANT takes a look at how stress can affect the body, and the foods you can eat to support your physical and emotional wellbeing during challenging times.

volume and blood pressure and increases mental clarity. In the right quantity, cortisol also exerts a powerful anti-inflammatory effect.

This system was perfectly adapted to the acute stressors our ancestors faced. Unfortunately, the drip-feed of stress so ubiquitous in our modern lifestyles encourages chronic stimulation of the HPA-axis. Outside the tightly controlled parameters of optimal function, overstimulation of the adrenals initiates a cascade of downstream issues if left unchecked.

Amongst these, excessive cortisol can suppress immune function by halting the production of new lymphocytes in the thymus , affect digestive function, reduce bone formation and impair memory and cognitive flexibility . Upregulated cortisol also favours the conversion of T4 to the inactive form reverse T3, negatively impacting thyroid function and slowing metabolism.

It has also been associated with the development of obesity, metabolic syndrome, type 2 diabetes and depression.

How food can support the nervous system

Over time, chronically elevated cortisol activates inflammatory cytokines such as NFkB which in turn drive tissue dysregulation and systemic inflammation. Somewhat ironically, this endogenous source of stress puts a further burden on the system, creating and sustaining a vicious cycle.

Building

resiliency

Rather than being evidence of dysfunction within the body, these processes are simply the body’s adaptive response to an evolutionary mismatch with our modern environment.

Changing that environment, even in small ways, can profoundly affect how our bodies handle stress.

This can be easier said than done, of course. Stress comes in many forms: both exogenous (relationships, work, finances, living arrangements, EMF and toxin exposure) and endogenous (such as endotoxins, dysglycaemia and autoimmune processes).

Stress is also subjective: some aspects of the stress response are

predetermined based on genetics and early life experiences. A growing body of research links the prevalence of adverse childhood events (ACEs) with chronic hypervigilance associated with long-term changes in ACTH, cortisol and adrenaline levels and immune system activation. In other words, some people are more predisposed to feel the effects of stress.

However, the stress response is also highly adaptive and adaptable, given the right conditions. Although it’s not always possible to remove the source of stress, it is possible to change the way the body perceives messages from the environment and reacts to stressors. In itself, this concept can provide huge relief to the chronically stressed as it takes the pressure off. No longer are you reaching for the unattainable goal of removing all stress. Instead, the aim is to build resilience to the immovable sources of stress in life. This is where diet and lifestyle can play a key role.

T he Autonomic Nervous System

The physical act of nourishing the body can send a powerful signal of safety to the nervous system. Beyond this, food is information, providing essential nutrients which help to regulate the stress response.

Because our bodies have not changed much, physiologically speaking, from the time of our early ancestors, it makes sense that we thrive on whole foods as close to their natural state as possible.

Foods that look like real food: fresh vegetables and fruits, natural fats and protein from traditionally reared animals, wild fish, legumes, nuts and seeds. These foods support blood sugar balance (dysglycemia is a potent source of physiological stress) and are rich in vitamins, minerals and amino acids that help to support the nervous system, specifically: Magnesium – this calming mineral balances the HPA-axis, reducing tiredness and fatigue and supporting a greater sense of wellbeing. It also promotes restful sleep.

Vitamin C – helps to minimise the effect of stress as well as reducing the time it takes to bounce back from stressful events.

Vitamin B5 – necessary for making new adrenal hormones and helping to modulate the stress response.

Vitamin B6 – stabilizes nervous system function and assists in the manufacture of neurotransmitters such as dopamine and serotonin, which aid in the body’s ability to cope with stress and anxiety.

Folate – protects brain function and supports mental wellbeing.

Vitamin B12 – along with folate, vitamin B12 plays a vital role in healthy nervous system function, helping to keep both mood and energy levels stable.

Vitamin D – optimal levels of this vitamin are vital for brain function and can reduce susceptibility to seasonal anxiety and depression.

Essential fatty acids – counterbalance the negative effects of stress by reducing inflammation and supporting brain function.

Selenium – a powerful antioxidant and antiinflammatory which can help reduce oxidative stress. Selenium is also protective of thyroid function.

Tyrosine – this amino acid provides an essential building block for brain-friendly neurotransmitters noradrenaline and dopamine, gently stimulating the central nervous system and relieving the physical symptoms of stress, such as mood swings.

Zinc – low zinc has been shown to contribute to brain stress and anxiety.

Prebiotics and probiotics: while not technically vitamins or minerals, these food sources help to create a healthy gut environment by encouraging your beneficial bacteria to flourish. These bacteria, in turn, make certain vitamins, like B12, which are important not just for adrenal function but for energy and mental wellbeing. Probiotics have also been shown to improve outcomes for anxiety and improve psychological functions, cognitive health and memory in stressed adults.

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Avoid

Foods to While fresh, nutrient-dense foods can support the stress response, processed and refined foods can do the opposite. In the short term, consumption of refined sugars, carbohydrates and hydrogenated fats increases blood sugar imbalance and robs the body of vital energy reserves. Over time this can contribute to inflammation and oxidative damage, with knock-on effects for hormone dysregulation and mood disorders including anxiety.

VITAMIN / MINERAL

16

FOUND IN…

You aren’t just what you eat, you’re what you absorb

It’s not just what you eat but how you eat that matters too. Eating when you’re distracted or on the go puts pressure on your digestive system. Over time, this can hinder nutrient absorption and increase the likelihood of bloating, indigestion and other digestive issues. You could be eating a wonderfully nutrient-dense diet, but if you’re not chewing your food well you could be missing out on valuable resilience-building goodness.

Dietary change and mindful eating can take time to become a habit, so be gentle with yourself and remember consistency is more important than perfection.

References

Magnesium

Dark green leafy vegetables (bok choy, collard greens, mustard greens, kale, turnip greens, spinach, chard, watercress, rocket, parsley), pumpkin seeds, almonds, black beans, avocado, dark chocolate, salmon, coriander, artichokes, cashews, figs, apricots

Vitamin C

Red/yellow peppers, broccoli, berries, oranges, kiwis, lemons, mangoes, asparagus, tomatoes plus any brightly coloured fresh vegetable or fruit

B Vitamins

Sunflower seeds, walnuts, wholegrains (brown rice, quinoa, buckwheat, oats), dark green leafy vegetables, sardines, mackerel, salmon, eggs, nutritional yeast, broccoli, avocado, mushrooms, cauliflower, broccoli, cabbage, carrots, alfalfa sprouts

Vitamin D

Grass-fed and/or organic meat, oily fish, eggs, mushrooms

Essential fatty acids

Oily fish (salmon, sardines, mackerel), eggs, flaxseeds, chia seeds, walnuts, pumpkin seeds, hemp seeds

Selenium

Brazil nuts, eggs, chia seeds, sunflower seeds, oats, chard, spinach, grass-fed beef, brown rice, sardines, poultry,

Tyrosine

Sesame seeds, pumpkin seeds, sunflower seeds, fish, eggs, poultry, wild rice, natural full-fat yoghurt and cheese

Zinc

Pumpkin seeds, oysters, grass-fed beef, chickpeas, cashews, lamb, chicken, mushrooms, shrimp, flaxseeds, garlic

1 Hoehn K, Marieb EN (2010). Human Anatomy & Physiology. San Francisco: Benjamin Cummings. ISBN 978 0 321 60261 9.

2 The anti-inflammatory and immunosuppressive effects of glucocorticoids, recent developments and mechanistic insights (2011) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3047790/ 3 Expression of the glucocorticoid receptor from the 1A promoter correlates with T lymphocyte sensitivity to glucocorticoid-induced cell death. J Immunol. 2004 Sep 15; 173(6):3816-24.

4 Chyun YS, Kream BE, Raisz LG (February 1984). “Cortisol decreases bone formation by inhibiting periosteal cell proliferation”. Endocrinology. 114 (2): 477 80. View Abstract 5 Shields GS, Sazma MA, Yonelinas AP. The Effects of Acute Stress on Core Executive Functions: A Meta-Analysis and Comparison with Cortisol.

Neurosci Biobehav Rev. 2016 Sep; 68: 651 668. View Paper 6 Kelly GS (2000) ‘Peripheral metabolism of thyroid hormones: A Review’.

Alternative Medicine Review 5 4, 306-33.

7 Rosmond R (2003) ‘Stress-induced disturbances of the HPA axis: a pathway to type-II diabetes?’ Medical Science Monitor 9 2, RA35-9.

8 Swaab DF, Bao AM, Lucassen PJ (2005) ‘The stress system in the human brain and neurodegeneration.’ Ageing Research Reviews 4 2, 141-94.

9 McEwan BS (2006) ‘Protective and damaging effects of stress mediators: Central role of the brain.’ Dialogues in Clinical Neuroscience 8, 4, 367-81.

10 Danese A, Pariante CM, Caspi A, Taylor A, Poulton R (2007) Childhood maltreatment predicts adult inflammation in a life-course study. Proc Nat Acad Sci. 2007;104:1319–1324 11 Sartori SB, Whittle N, Hetzenauer A, Singewald N (2012) ’Magnesium deficiency induces anxiety and HPA axis dysregulation: Modulation by therapeutic drug treatment.’ Neuropharmacology 62 1 304-12.

12 P Patak, H S Willenberg, S R Bornstein (2004) Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla. Endocrine Research (4):871-5. DOI: 10.1081/erc-200044126.

13 G S Kelly (1999) Nutritional and botanical interventions to assist with the adaptation to stress. Alternative Medicine Review (4):249-65.

14 Jaroenporn S, Yamamoto T, Itabashi A, Nazamura K et al. (2008) Effects of pantothenic acid supplementation on adrenal steroid secretion in male rats. Biological and Pharmaceutical Bulletin 31 6, 1205-8.

15 Calderón‐Ospina CA, Nava‐Mesa MO (2020) B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin. CNS Neuroscience & Therapeutics 26: 5-13.

16 Ma F, Wu T, Huang G et al. (2016) Folic acid supplementation improves cognitive function by reducing the levels of peripheral inflammatory cytokines in elderly Chinese subjects with MCI. Scientific Reports 6 37486.

Prebiotics

Asparagus, Jerusalem artichokes, leeks, onions, garlic, under-ripe bananas, chicory root

Katie Edwards

Probiotics

Natural full-fat yoghurt, dairy/coconut/water kefir, sauerkraut, kimchi, coconut yoghurt with live cultures, kombucha, tempeh, miso, apple cider vinegar

Issue 01 Autumn 2020

17 Calderón‐Ospina CA, Nava‐Mesa MO (2020) B Vitamins in the nervous system: Current knowledge of the biochemical modes of action and synergies of thiamine, pyridoxine, and cobalamin.

CNS Neuroscience & Therapeutics 26: 5-13.

18 Cheng Y, Huang Y, Huang W (2020) The effect of vitamin D supplement on negative emotions: A systematic review and meta-analysis. Depress Anxiety. Epub 2020 May 4. PMID: 32365423.

19 Trebatická Jana, Hradečná Zuzana, Surovcová Anna, Katrenčíková Barbora, Gushina Irina, Waczulíková Iveta, Sušienková Katarína, Garaiova Iveta, Šuba Ján, Ďuračková Zdeňka (2020) Omega-3 fatty-acids modulate symptoms of depressive disorder, serum levels of omega-3 fatty acids and omega-6/omega-3 ratio in children. A randomized, double-blind and controlled trial. Psychiatry Res. 287:112911. Epub 2020 Mar 7. PMID: 32179212 20 Kuan-Pin Su, Yutaka Matsuoka, Chi-Un Pae (2015) Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders. Clin Psychopharmacol Neurosci.13(2):129-37. PMID: 26243838 21 W Ju, X Li, Z Li, G R Wu, X F Fu, X M Yang, X Q Zhang, X B Gao (2017) The effect of selenium supplementation on coronary heart disease: A systematic review and meta-analysis of randomized controlled trials. J Trace Elem Med Biol. 44:8-16. Epub 2017 Apr 25. PMID: 28965605 22 Roland Gärtner, Barbara C H Gasnier, Johannes W Dietrich, Bjarne Krebs, Matthias W A Angstwurm (2002) Selenium supplementation in patients with autoimmune thyroiditis decreases thyroid peroxidase antibodies concentrations. J Clin Endocrinol Metab. 87(4):1687-91. PMID: 11932302 23 Daubner, S. C., Le, T., & Wang, S. (2011). Tyrosine hydroxylase and regulation of dopamine synthesis. Archives of biochemistry and biophysics, 508(1), 1–12. https://doi.org/10.1016/j. abb.2010.12.017 24 Russo A. J. (2011). Decreased zinc and increased copper in individuals with anxiety. Nutrition and metabolic insights, 4, 1–5. https://doi.org/10.4137/NMI.S6349 25 H X Chong, N A A Yusoff, Y-Y Hor, L-C Lew, M H Jaafar, S-B Choi, M S B Yusoff, N Wahid, M F I L Abdullah, N Zakaria, K-L Ong, Y-H Park, M-T Liong (2019) DR7 alleviates stress and anxiety in adults: a randomised, double-blind, placebocontrolled study. Benef Microbes. 10(4):355-373. Epub 2019 Mar 18. PMID: 30882244

Katie Edwards is a Registered Nutritional Therapist and specialises in helping women solve their gut issues, calm their anxious mind and find peace with their body. She runs a one-to-one clinic in London and by virtual appointment.

@katieedwardsnutrition

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How To Boost Alertness Without the Post-Caffeine Crash 8

OFFEE C N A TH LE AB LI RE E OR M S E DI REME

By Giacomo Sandri

W

e all love the sensorial stimulation from a fresh cup of decent coffee. Man, through centuries, has developed various methods of processing the fruits of the Coffea plants to enjoy its earthy aroma fully.

Nowadays, the making of a good coffee has become an art, and our exceptionally sophisticated palates have sharpened up to taste the plethora of notes that different brewing methods and bean varieties can offer us. The aroma is not the only enjoyable aspect of coffee; we adapted to love the quick increase in alertness we experience after a cuppa – the coffee kick.

The well-known compound responsible for such an effect is caffeine. Caffeine is the most used psychostimulant substance in the world and works by provisionally blocking the action of adenosine,1 a molecule which is directly involved in promoting drowsiness and sleepiness.2 This results in increased alertness, accelerated heart rate and enhanced respiratory functions. And this is, in a nutshell, why we started our romance with the coffee bean. But unfortunately, for some of us, the consumption of coffee comes with a rather annoying price to pay: the caffeine crash. It is a 18

Issue 01 Autumn 2020 2020

phenomenon that happens when we consume coffee when we are already in a state of sleep deprivation, tiredness or fatigue: we feel tired, we drink coffee, caffeine gets absorbed and enters the brain, adenosine receptors get blocked causing its build-up, the action of caffeine ends, adenosine floods the receptors, now we feel extra-tired.

How can we increase alertness and mental performance without experiencing the ‘crash’?

There are few herbs and superfoods that can be useful coffee substitutes in such situations.

Here are eight herbal remedies divided into two categories: The brain stimulants (containing psychoactive compounds such as caffeine and theobromine) and brain tonics (without psychoactive compounds).

THE ‘BRAIN STIMULANT’ ‘ FOUR THEOBROMA CACAO – CACAO

Ah, chocolate!

A delicious treat that has been part of our snacks and cakes for a considerably long amount of time; it is said that Columbus brought the first cacao bean to Europe in 1502.3 Cacao as we know it is the result of grinding cacao beans into a fine powder. Pure cacao powder has psychostimulant effects as it has caffeine and theobromine.

In comparison to coffee, though, it has a much lower content of caffeine per weight while the main effects on the human nervous system are linked to theobromine.

This last compound deserves particular attention as it makes cacao a more effective substitute for coffee if a prolonged cerebral stimulation is desired. In terms of chemistry, caffeine is a watersoluble compound which acts on the brain after a short peri-od following ingestion; theobromine, on the other side, is fat-soluble and it takes longer to reach the brain where it remains for a longer time (up to 12 hours).4 The combination of caffeine and theobromine in cacao is also thought to be responsible for its exquisite euphoric and moodboosting effects. So, in the quest for giving a push to our cognitive function, having a square of dark chocolate or a hot brew with pure cacao powder can provide us with a prolonged, milder and possibly crash-free enjoyable stimulatory experience.

CAMELLIA SINENSIS – GREEN TEA

Tea could not miss its presence in this article.

Herds of scientists have collected a plethora of specimens of green tea leaves and ardently studied their effect on human wellbeing. Green tea has especially attracted the attention of researchers interested in examining its impact on cognition and brain activity as it has both psy-chostimulant and psychorelaxant compounds, respectively caffeine and theanine.5 No surprise that it has been found useful in ameliorating anxiety and cognitive functions. Green tea, in the form of extract or brew, is the ideal herb for anyone who is not too comfortable with the jitteriness associated with coffee drinking but still wants to give a kick to his/her brain function.

PAULLINIA CUPANA – GUARANA FRUITS

Guarana is a native fruit of the Amazonian rainforest and has been largely used by indigenous tribes (especially the Guarani, hence the name) to get quick energy and stamina.6 After its discovery, it quickly hit the market with an ever-increasing popularity; today, if one reads the small text on a multicolour can of any popular ener-gy drink, chances are that guarana is listed among the ingredients.

Guarana is extremely high in caffeine; some sources suggest that it has four times the amount of caffeine than coffee.7 Even though this data sounds some-what alarming and off-putting, the pharmacokinetics (fancy word for metabolism) of guarana compounds is slightly different from coffee. However, there is not sizeable scientific evidence to confirm it, and it is postulated that there are compounds in guarana that delay the absorption of caffeine or act synergistically with caffeine to exert a prolonged stimulating effect on the central nervous system.8 Many guarana consumers state that the alertness experienced after consuming it lasts longer than coffee without causing excessive jitteriness or restlessness. Consuming guarana extract or powder instead of coffee when experiencing fatigue or tiredness is a great short-term solution to have a prolonged and sustained kick of energy. Nevertheless, due to its large amount of caffeine, it is not advised to adopt a daily guarana use as a long-term solution for overcoming tired-ness and fatigue as it can further deplete the nervous system.

ILEX PARAGUARIENSIS – YERBA MATE

Yerba mate is a popular drink consumed in various countries of South America. In a similar fashion to cacao, it has both caffeine and theobromine with a higher concentration of the first compared to the second.9 Some sources report that yerba mate consumers are much less likely to experience a ‘caffeinecrash’ compared to coffee drinkers.

Still, unfortunately, there is not much scientific evidence to back up this statement. The best option is probably to try it and experience its effects directly. I’m pretty sure your fifth-grade Argentinian cousin will agree!

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THE ‘BRAIN TONIC ‘ FOUR PANAX GINSENG RADIX – RED GINSENG ROOT

While ginseng has become recently popular in the West, people in the East considered it a quintessential herbal medicine and have appreciated for millennia its stimulating and tonifying properties. What makes gin-seng a unique remedy is its ability to increase physical efficiency and mental alertness without provoking nerv-ous excitation or disturbing sleep.10 In terms of mental performance, ginseng has shown to improve memory and cognitive power without depleting the nervous system reserves or altering adenosine levels like coffee. A large amount of medical literature has been written on ginseng and its bioactive compounds, called ginseno-sides; these molecules are deemed responsible for the astonishing property of this root to enhance the body’s resistance to non-specific stress.11 And non-specific stress means anything that challenges the body or the mind: running for the bus, driving for four hours straight, writing a 3000-words assignment, or going to work at 6 am while sleep deprived. The bottom line is that the list of ginseng’s benefits is so long that it would proba-bly require a whole book to discuss them in detail.

Ginseng can be taken as a loose or encapsulated dried powder, as a tincture, or as a concentrated water extract (very popular in oriental supermarkets).

ROSMARINUS OFFICINALIS – ROSEMARY

Rosemary has long been associated with memory and remembrance; people have thrown rosemary sticks into graves to remember the dead, and in ancient Greece, students decorated their hair with rosemary as a learn-ing aid.12 Thanks to scientific studies, we have proof that rosemary is a powerful cognition booster; it has been shown to improve memory function in the elderly13 and young students,14 while protecting the brain and de-laying neuronal death.15 Rosemary works in a completely different fashion than coffee as it does not have any psychoactive compounds like caffeine. It is suggested that the cerebral benefits of rosemary are associated with some of its volatile compounds such as caffeic acid and rosmarinic acid, which increase the blood circula-tion to the brain.16 Rosemary is often added to roast potatoes to enhance flavour, but can also be used fresh or dried in hot water to make a pleasantly tasting alertness-boosting herbal tea.

GINKGO BILOBA – MAIDENHAIR TREE LEAVES

Ginkgo biloba is one of the most ancient species of trees on the planet, but its medicinal properties have been discovered more recently. Ginkgo, like rosemary, has powerful antioxidant properties and protects the deli-cate blood vessels of the brain from free radical damage. Many studies suggest the implication of the bioactive phenolic compounds of ginkgo in rejuvenating the central nervous system and cardiovascular system.17 In re-cent times, ginkgo’s benefits have become rather famous, and its extract can be purchased in most health food shops. However, if in the mood for something more selfmade it is very likely that somewhere in your local park you can find a majestic ginkgo tree, and you might be able to harvest the leaves sprouting from its lower branches.

CENTELLA ASIATICA – GOTU KOLA

Finally, another powerful brain tonic holding a place of privilege in Indian Ayurvedic medicine is gotu kola. Gotu kola has been widely used in India to increase intelligence, memory and longevity,18 and as a substitute for Alzheimer’s disease medications.19 The mechanism of action of gotu kola is probably somewhere in be-tween ginkgo and ginseng, as it may increase the cerebral circulation and balance the levels of cortisol in the blood.20 Gotu kola is the perfect herbs for boosting alertness, cognition and focus in individuals experiencing stress and mental fog.

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Conclusion

For how much we do love coffee, often it is not the most functional choice when it comes down to boosting alertness without experiencing come-down symptoms. Evidence suggests that one coffee a day in the morning seems beneficial, but frequent use of it throughout the day will cause us to take a ride on a rollercoaster with steep hills and low dips. This article reviewed the possibility to substitute coffee with herbal brain stimulants and tonics, providing good evidence of the wonderful properties of these herbs and remedies to give us ‘the kick’ with little or no crash afterwards. Whether taken alone or in combination, most of these remedies can be easily purchased at the local herb shop, oriental shop or online.

So now is a great time to (kindly) divorce from our beloved brown brew in the afternoon and experiment new, more empowering alternatives.

References

1 PubChem. “Caffeine.” Nih.Gov, PubChem, 2019, pubchem.ncbi.nlm.nih.gov/compound/caffeine. Accessed 26 May 2020.

2 Layland, Jamie, et al. “Adenosine.” JACC: Cardiovascular Interventions, vol. 7, no. 6, June 2014, pp. 581–591, 10.1016/j. jcin.2014.02.009. Accessed 6 May 2020.

3 “Discovering Chocolate.” Www.Cadbury.Com.Au, 2020, www.cadbury.com.au/About-Chocolate/DiscoveringChocolate.aspx#:~:text=Christopher%20Columbus%20is%20said%20to. Accessed 5 June 2020.

4 Baggott, Matthew J., et al. “Psychopharmacology of Theobromine in Healthy Volunteers.” Psychopharmacology, vol. 228, no. 1, 19 Feb. 2013, pp. 109–118, 10.1007/s00213-013-3021-0. Accessed 21 Dec. 2019.

5 Mancini, Edele, et al. “Green Tea Effects on Cognition, Mood and Human Brain Function: A Systematic Review.”

Phytomedicine, vol. 34, Oct. 2017, pp. 26–37, 10.1016/j.phymed.2017.07.008. Accessed 28 Oct. 2019.

6Fc, Schimpl, et al. “Guarana: Revisiting a Highly Caffeinated Plant From the Amazon.” Journal of Ethnopharmacology, 28 Oct. 2013, pubmed.ncbi.nlm.nih.gov/23981847/. Accessed 29 May 2020.

7 Yoquinto, Luke. “The Truth About Guarana.” Livescience.Com, 30 May 2013, www.livescience.com/36119-truthguarana.html.

8 Moustakas, Dimitrios, et al. “Guarana Provides Additional Stimulation over Caffeine Alone in the Planarian Model.” PLOS ONE, vol. 10, no. 4, 16 Apr. 2015, p. e0123310, 10.1371/journal.pone.0123310. Accessed 8 Sept. 2019.

9 Lutomski, Piotr, et al. “Health Properties of Yerba Mate.” Annals of Agricultural and Environmental Medicine, 3 Apr. 2020, 10.26444/aaem/119994. Accessed 6 June 2020.

10 Teeguarden, Ron. The Ancient Wisdom of the Chinese Tonic Herbs. New York, Warner Books, 2000, pp. 96–110.

11 Leung, Kar, and Alice Wong. “Pharmacology of Ginsenosides: A Literature Review.” Chinese Medicine, vol. 5, no.

1, 2010, p. 20, 10.1186/1749-8546-5-20. Accessed 8 Aug. 2019.

12 Fez Inkwright. FOLK MAGIC AND HEALING: An Unusual History of Everyday Plants. S.L., Liminal 11, 2019, p.

133.

13 Pengelly, Andrew, et al. “Short-Term Study on the Effects of Rosemary on Cognitive Function in an Elderly Population.” Journal of Medicinal Food, vol. 15, no. 1, 2012, pp. 10–7, www.ncbi.nlm.nih.gov/pubmed/21877951, 10.1089/jmf.2011.0005. Accessed 6 July 2019.

14 Filiptsova, O.V., et al. “The Essential Oil of Rosemary and Its Effect on the Human Image and Numerical Short-Term Memory.” Egyptian Journal of Basic and Applied Sciences, vol. 4, no. 2, June 2017, pp. 107–111, www. sciencedirect.com/science/article/pii/S2314808X16301890, 10.1016/j.ejbas.2017.04.002. Accessed 7 May 2019.

15 Habtemariam, Solomon. “The Therapeutic Potential of Rosemary (Rosmarinus Officinalis) Diterpenes for Alzheimer’s Disease.” Evidence-Based Complementary and Alternative Medicine, vol. 2016, 2016, pp. 1–14, 10.1155/2016/2680409. Accessed 1 Nov. 2019.

16 Ulbricht, Catherine, et al. “An Evidence-Based Systematic Review of Rosemary (Rosmarinus Officinalis) by the Natural Standard Research Collaboration.” Journal of Dietary Supplements, vol. 7, no. 4, Nov. 2010, pp. 351–413, 10.3109/19390211.2010.525049. Accessed 4 June 2020.

17 Droy-Lefaix, M. T. “Effect of the Antioxidant Action of Ginkgo Biloba Extract (EGb 761) on Aging and Oxidative Stress.” AGE, vol. 20, no. 3, July 1997, pp. 141–149, 10.1007/s11357-997-0013-1. Accessed 24 Apr. 2019.

18 Frawley, David, and Vasant Lad. The Yoga of Herbs: An Ayurvedic Guide to Herbal Medicine. Delhi, Motilal Banarsidass, 2016, p. 170.

19 Puttarak, Panupong, et al. “Effects of Centella Asiatica (L.) Urb. on Cognitive Function and Mood Related Outcomes: A Systematic Review and Meta-Analysis.” Scientific Reports, vol. 7, 6 Sept. 2017, www.ncbi.nlm.nih.gov/pmc/ articles/PMC5587720/, 10.1038/s41598-017-09823-9. Accessed 6 June 2020.

20 Winston, David, and Steven Maimes. Adaptogens: Herbs for Strength, Stamina, and Stress Relief. Rochester, Vermont, Healing Arts Press, 2019.

Giacomo Sandri Giacomo Sandri graduated in Herbal Medicine (BSc Hons) at the University of Lincoln in 2017, and attained a diploma in Holistic massage at the Bristol College of Massage and Bodywork in 2018. He holds certificates in Facial Acupressure, Complete Manual Therapy and FREC3 First Aid. He is also a member of the National Institute of Medical Herbalist (NIMH) and Massage Training Institute (MTI). In 2019, he coined the term Naturopathic Massage Therapy, a discipline which combines herbal medicine, nutrition and bodywork to provide a clearer understanding and a tailored deeper treatment to individuals suffering from musculoskeletal and neurological disorders.

Giacomo currently practices as a herbalist and massage therapist in Bristol under the business name of Blue Ginkgo offering consultations at the Easton Business Centre and online.

@Giacomosandrimedicalherbalist

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Spotlight on…

Arthritis

By Pamela Spence

As many know, and as recent health campaigns have highlighted, arthritis is no laughing matter. In the UK this collection of conditions affects over 10 million people. It can range from nagging pain, stiffness and swelling to serious, debilitating illness seriously affecting mobility and quality of life. Arthritis is a generic term, literally meaning joint inflammation and the two most common forms are osteoarthritis and rheumatoid arthritis.

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Issue 01 Autumn 2020

Osteoarthritis

is simple wear and tear on any joint that becomes stiff, sore and swollen after use. It usually affects unrelated joints throughout the body and is common in the fingers, knees, hips and back. At its worst, it may require the joint to be completely replaced. Rheumatoid arthritis, an autoimmune condition, has a completely different cause. Here the body systematically attacks the joints affecting both sides of the body equally.

It will often begin in the fingers or toes and work towards the trunk of the body.

F

or me, one of the cornerstones of treatment of any illness will always be to look at the diet. It is important to remember that the body doesn’t know the difference between medicine and food, and that our greatest sphere of influence is always through what we eat and drink. In the clinic, I find that reducing the acidity of a person’s diet can often be beneficial because it can help to reduce inflammation in the joints and this has a positive effect on pain levels. In fact, in the case of osteoarthritis, reducing acidity and increasing the amount of water a person drinks can often be enough for the earliest stages of stiffness and swelling.

When I talk to patients about how this I usually ask them to remember that the body can only process a certain amount of acid in a day – the rest is stored away and can promote inflammation.

So I ask them to stick my list of acidic foods on their fridge door and try to only to have one of the items on it a day. Often I find that patients may have a very healthy, Mediterranean style diet, but that the amount of tomato-based dishes, citrus fruit or shellfish is just too much for their bodies. Once they have avoided the worst offenders and their bodies have a chance to offload some acidity, they often find that their symptoms improve. I’m also careful to explain that eating the odd tomato might be tolerable for them, but that cooking with tomato paste, or eating tomato soup would be too much. Likewise with oranges – the occasional one is fine, but I urge them to avoid orange juice which would be much more acid for the body to work through. Many people are surprised to know that pork is considered to be acidic and of course the more cured it is the higher the acidity. Shellfish is the one that people often don’t know about and can add to the acid load when eaten often.

Rheumatoid arthritis

is a serious condition usually requiring ongoing pharmaceutical medication.

Joints are painful, stiff and will eventually become deformed. Immuno-suppressant drugs will often be used in the treatment and this means that the person is more likely to be unable to fight off common infections and viruses.

Once we’ve looked at the diet, which is important for any kind of inflammatory condition, physical therapies such as massage can help to reduce pain around the joint. Improving circulation to the joint, particularly if it feels cold and the pain is better for heat, is useful and the general relaxation offered by massage can help contorted muscles to function more effectively. Medicated ointments can be very helpful here including the judicious use of chilli (Capsicum minimum) which contains capsaicin, a potent pain reliever. Of course, you need to take care to wash hands thoroughly after use!

Deep massage with essential oils of ginger and rosemary help to improve the circulation to the affected joint and ginger is a helpful anti-inflammatory. Epsom salts baths are also useful for pain relief if the arthritis is better for heat and the salts assist the body to detoxify.

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Herbal Remedies for Art hritis

Those us who are trained to work with herbs have a large number of allies to hand. Some of the plants I work with are available in over the counter preparations but others are strictly for practitioner use only. Plants with anti-inflammatory actions like turmeric (Curcuma longa) are certainly useful but turmeric is best taken as a supplement as it is not easily absorbed by the body so we need a lot of it. However, once levels are high enough it can offer pain relief too. It is possibly the only plant that I recommend taking as a standardised extract for this reason. For all others, as a traditional Western Medical Herbalist, I prefer whole plant preparations.

One of the simplest additions to a person’s routine would be nettle (Urtica dioica) which can help to remove excess uric acid from the joints to reduce pain levels. Drinking 2-3 cups of nettle tea a day can be enough to resolve mild symptoms. There is an old tradition of applying fresh nettles to the affected joint, however, despite anecdotal stories of success – including a school janitor who stuck his elbow in a bucket of fresh nettles and considered himself cured thereafter, it is certainly not something that I recommend doing!

Devil’s Claw (Harpagophytum procumbens) has gained in popularity in recent years and is readily available in health stores. Studies have shown that it can reduce inflammation and in two high-quality studies patients reported better pain relief than the placebo and fewer side effects than the pharmaceutical alternative. Devil’s claw can cause some heartburn in my experience so it can be given with a soothing herb such as marshmallow (Althaea officinalis) to avert this. As is usual for a herbalist, I would rarely use Devil’s Claw on its own but regularly use it alongside Bogbean (Menyanthes trifoliata) where there is tendon inflammation and Guaiacum (Guaiacum officinale) as a 24

Issue 01 Autumn 2020

general anti-inflammatory. Practitioners will also commonly use white willow bark (Salix alba) which contains the natural chemical from which aspirin was synthesised – salicylic acid.

While many of the suggestions above may be useful to anyone with rheumatoid arthritis, it is crucial that expert advice must be taken on to manage this complex condition. Anyone with an underlying health condition or taking prescription medication should seek expert advice from a properly qualified naturopath or medical herbalist before trying any new treatments whether that be supplements, herbal remedies or topical preparations. Happily, there are plenty of suitably qualified practitioners around the country.

For medical herbalists like myself, you can find your local person through the National Institute of Medical Herbalists: www.nimh.org.uk/find-a-herbalist Pamela Spence Pamela is a medical herbalist, writer and presenter based in Scotland, UK. She is often spotted as an industry expert in the media, most recently Hello!

Magazine and the Financial Times. She writes regularly for holistic health magazines, has written and presented her own BBC online series and has taught herbal medicine and ethnobotany internationally – from Russia to Germany, Italy to Uganda, the USA and across her native UK. She is the expert herbalist for Twinings Tea internationally and advises Deep Heat on product development. From her base in the beautiful West Coast of Scotland, she sees patients at her busy holistic health centre. Pamela teaches and writes for the Herbal Academy and the Betonica professional herbal medicine training programme in the UK. She is currently writing a book on aromatic medicine for publication in 2020.

@PamelaSpenceHerbalist

. . . g n i c u d Intro

GREEN

BEAUTY at GREEN BEAUTY is a brand new feature area at Olympia Beauty, dedicated to transparent labelling, non-toxic ingredients, natural and organic products and sustainability in the industry.

Olympia Beauty will be taking place on Sunday 3 and Monday 4 October 2021 at Olympia London.

If you have a product or brand you’d like included in this area of the show, please email laura.tarling@olympiabeauty.co.uk or call 01959-569867

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s w e i v e R Bo o k Hydrotherapy for Body workers, 2nd Edition Improving Outcomes with Water Therapies MaryBetts Sinclair This is the second edition of a highly successful book, first published in 2008.

Hydrotherapy is easy to incorporate into a CAM therapists practice and can provide additional well-being and relief for the patient. This book has been tried and tested in its first iteration but has benefited from an update. This new edition still introduces the reader to hydrotherapy, its effects and treatments, but it has been fully revised and updated. It is now highly illustrated in full colour and with many new photos and line diagrams. It includes of new treatments, extended coverage of the use of herbs and essential oils, new case histories, more review questions and handouts and increased coverage of hydrotherapy and pain relief.

Hydrotherapy for Bodyworkers, Second edition is an excellent book for therapists wishing to extend their skills and practice beyond massage therapy and for those working in other areas of manual and movement therapy who want a better understanding of the benefits of hydrotherapy and how it might complement their practice and extend their skills. £49.95 www.handspringpublishing.com

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Vegan Foodporn 100 Easy and Delicious Recipes Bianca Zapatka “Wow, that’s vegan?!” is the most common response to the photos posted by food blogger and Instagram star Bianca Zapatka.

Bianca’s recipes are completely plant-based and anything but boring. Her creations are a feast for the eyes and taste so good that they appeal to vegans and meat-eaters alike. Whether it’s vanilla pancakes with blueberry cream and white chocolate, burrito samosas with guacamole, tortellini with almond ricotta or chocolate peanut butter cake – in her extraordinary recipe book, Bianca reveals her 100 favourite dishes and shows how much fun vegan cooking can be.

With step-by-step pictures and practical tips and tricks, it’s easy to follow the recipes and create your very own foodporn! £18.99 www.lotuspublishing.co.uk

How to Be a Well Being: Unofficial Rules to LIVE Every Day Andy Cope This book introduces a new set of rules. Rules that just are. The authors’ challenge is to learn them, apply them and live by them because, best of all, they just work.

Sidestepping some of the unanswerables (What actually was the best thing before sliced bread?

Why are there life jackets under plane seats instead of parachutes?) our intrepid authors take on the challenge of staying upbeat in a world that’s hell bent on knocking you sideways.

Written as a potpourri of quirky, interesting, challenging and counter-intuitive, the brand new rules of life are designed to be downright fun. The reader will learn:

· · · · · · · · ·

Why Monday is the new Friday Why your smartphone is making you stupid That we’re all superheroes, so stop pretending to be normal Why being busy and being productive are two entirely different things The absolute truth about money and happiness Why it pays to have regrets The importance of acting your shoe size rather than your age How to take charge of your own mental health How to flourish in a world that’s trying to beat you up

Be warned - don’t mistake their light touch for light content. The trio are deadly serious about happiness. Plot spoiler alert: ‘Memento mori’ - remember death. No more MESSING around. No more wasting time. It’s time to focus on what’s most important and take giant strides towards human flourishing. £10.99 (Published by Capstone) www.amazon.co.uk/How-Be-Well-Being-Unofficial-ebook/dp/B08BTS1465 www.artofbrilliance.co.uk Issue 01 Autumn 2020

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s r e t t a M c i n o l o C T

By Karen Devine

According to the Global Wellness Institute, the global health and wellness industry is now worth $4.2 trillion. The industry has been growing with a 12.8% growth between 2015 and 2017 and represents 5.3% of global economic output.

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he Health and Wellness industry encompasses all activities which promote physical and mental wellbeing: from yoga to healthy eating, personal care and beauty, nutrition and weightloss, meditation, spa retreats, workplace wellness and wellness tourism.

People are seeking out alternative ways to improve their health and wellbeing, and for good reason. We are living in a fast-paced, stressful world right now, and this is having an impact on our health, as our reserves are depleted and rarely replaced fully unless we make constant lifestyle changes, from what we put into our mouth to how we live our lives.

Older naturopaths understood that a sick and under-functioning body was a toxic body and at the very core of any detoxification programmes had to be bowel (colon) cleansing. This need is even more fundamental today than it was then as we are now exposed to thousands of chemicals from our foods, drinks, air, plastics, hormones, drugs, heavy metals, and more.

We are experiencing more chronic conditions than before, which affects our overall vitality physically, mentally and emotionally. Many people are seeking help from naturopaths, nutritionists, bodyworkers, etc. However, many more are looking for a more natural pill for their illnesses. I have lost count of the times I have witnessed people looking for a supplement for their symptoms.

We must cut through the fog of symptoms and not get drawn into the same way of thinking as conventional approaches. For instance, giving

protein (or excess animal proteins), dairy products etc. are not only acidic and mucous forming but many lack fibre, vitamins, minerals, enzymes and phytonutrients and therefore, cannot be eliminated efficiently nor help regenerate and build healthy tissues and cells.

Yes, dairy and animal flesh contains protein, calcium and other nutrients, but for many, it is highly mucous forming and hard to digest.

Undigested/incomplete digestion of food ending up in the colon is very

T he Human Liver Structure

a supplement to support joint health may only be temporary, it is not as damaging as a medical drug can be. Still, the approach is not holistic - more allopathic. We need to think – a toxic burden, and what is not being eliminated efficiently (bowel, lymph, kidney, liver, etc.). We should not lose sight of the bigger picture, and the focus should be on detoxification, removal (waste), moving lymph, organ strengthening and regeneration first.

You cannot detoxify fully if you do not eliminate well. What is happening is similar to a still pond looking clear in your view, but once anything is stimulated from the bottom of that pond, up comes the muck.

This is the same when detoxifying; using valuable cell energy and vitality to draw toxins/wastes up, but if you do not have the pathways open to eliminate them, then they will circulate and end up back in the system. Elimination routes include lung, kidneys, lymphatic system, skin, and of course, the colon, which is where my focus

is in this writing. The liver is the organ that chemically changes toxins making them water or fat-soluble and distributes them to the best organs for their elimination, for example, bile to the colon (fat-soluble) and kidneys (water-soluble).

We need to have at 2-3 good bowel movements a day, anything less then you are constipated. If you eat 2-3 meals daily with added snacks, your bowels when functioning well will eliminate the waste a couple of times per day. The digestive system is a long tube with an opening (mouth) at the top and bottom (anus), it is under the autonomic nervous system, so we do not feel the wavelike contraction called peristalsis that is moving food and waste along the tract.

Our diet past and present affect bowel function, so too can past use of antibiotics and other medical drugs as well as stress, past infections, endocrine gland issues such as underactive thyroid and much more.

If we have indulged in a diet of highly processed lifeless foods, then our bowel health and strength will be diminished.

Processed meats, refined grains, sugars, excess caffeine, alcohol and poor-quality

Our body is constantly communicating with us especially when it has a level of toxicity that is trying to find a route out, it will show us with symptoms which can be wide and varied – •

Skin eruptions (acne, spots, blackheads eczema)

•

Joint pains

•

Immune issues

•

Low Energy

•

IBS

•

Constipation/Diarrhoea

•

Nausea

•

Headaches/migraines

•

Weight gain/difficulty putting on weight

•

Sleep issues

•

Irritability

•

PMS, heavy periods, infertility and much more

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T he Human Intestine System common. This can be caused by the type of food people eat too much of such as meat, dairy, eggs or lack of enzymes, low stomach acid, improper chewing and stress. It is a breeding ground for unfavourable microbes; it creates, gas, bloating, mucous and can lead to inflammation and a diseased colon.

An impacted bowel that is not taken care of can weaken the bowel wall leaving it misshaped and can lead to a prolapse of the bowel in places, diverticular disease, bowel spasms and much more.

My approach is always is to look at what is not being removed and a good case history of the past such as diet and medications, before I look at supplements unless they are working to help get the waste out initially.

Colonics are my first choice so long as the client is ready, willing and able.

Each colonic hydro-therapist would determine this.

Colonic hydrotherapy dates to Egyptian times, internal cleansing has been passed down the centuries as a therapy to clean the colon for vibrant health and purification.

The colon is 5 feet in length with a vast network of neural pathways as well as lymphatic tissue. Therefore, it is no surprise that when the colon is impacted, this may affect our nervous system and overall wellbeing, as well as cause the lymphatic system to become backed up and clogged.

The heat of the body is around 37 °C which is a warm environment for old waste to dehydrate and stick around longer. Unless we focus on hydration such as water, raw fruits and vegetables as an integral part of our diet to support healthy transit of food waste out of the body, a layer of waste residue on the colon walls will be left.

People book for a colonic to support their unwanted digestive symptoms such as bloating, gas, reflux, constipation/ diarrhoea or feelings of sluggishness.

Before during and after juice fasting or a raw food cleanse/detox is a time where colonics are enormously helpful, as the amount of alkalinity from the veggies and fruits will draw toxins up ready for elimination, as well as re-hydrating the old waste in the colon which needs to be removed efficiently.

Colonics are a gentle way of removing old waste matter and helping to tone and re-train the bowel as well as supporting: 30

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How do colonics work?

•

I use a gravity method which is a 25L tank on a wall, water is taken into the bowel fed by gravity.

•

This water (filtered) distends the bowel which stimulates ( via nerve sensors) peristalsis, the wave contraction to help the bowel empty its waste.

•

Delivers warm or cool water into the bowel – warm for soothing/calming, cooler for stimulation; this all depends on the bowel condition.

•

The water will re-hydrate the waste/stool for ease of release.

•

Helps to remove the pathogens and toxins – these may be responsible for skin and joint issues and more.

•

Stimulates the neurologic reflex points found with the bowel, many find a sense of overall wellbeing and lightness after a colonic

•

Improves blood and lymph flow – better immunity and nutrient absorption

The colon will always have waste ready to leave the body when we are eating, but it is when the waste outstays its time in there that we encounter problems. When the is waste moving daily, we are more likely to experience better function, nutrient absorption, good nerve and muscle tone.

• • • • • • • •

The growth of friendly microflora Better absorption of nutrients through the bowel wall Improvement of other digestive organs including the liver Increased energy Clearer skin Improved immunity Overall sense of wellbeing Ease of gas pressure helping the upper digestive tract (small intestine) and much more

After a series of colonics, it’s essential to look at ways to aid the natural flow of the body, which is key to improved bowel health and wellbeing. Focusing on hydration as well as hydrating foods such as fruits and vegetables in their raw form, are an ideal way to keep things moving. This is not a suggestion for going 100% raw with our diet. It is to encourage people to eat at least 50-60% raw foods, with intermittent detox days they can do at home during different seasons, along with cooked foods and a reduction/avoidance of the processed foods as well as lifestyle management.

Karen Devine Karen Devine is a Registered Nutritionist (Mbant), Colonic Hydrotherapist (ARCH), as well as practising naturopathy functional medicine and bioregulatory therapy. She has been in practice for 20 years. She runs her own clinics and has facilitated many detox retreats around the UK and Europe. Karen also teaches small groups the principles of naturopathy and cleansing, as well as raw food workshops.

@karen_devine_detox

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Cuddle T herapy Is it the Answer to a More Connected Society?

By Madelaine Winzer

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For some, a busy coffee shop might be the worst place to try and get some work done. But for me, it offers a fresh environment with fewer distractions and new sounds, allowing me to notice what is going on around me. A guy at the counter is ordering a black Americano while on the phone, the two girls next to me stare at their phones while their coffees rest next to them, and the man in the corner is listening to music through his blue headphones.

Technology

We live in a world where we appear to be more connected than ever. The invention of smartphones means we can contact whoever we like, anywhere in the world, making communicating with others accessible and straightforward.

Social media allows us to see what our friends and family are up to without even sending them a message. It also allows people to curate an image that is entirely different to who they really are, and sometimes the façade that everything is perfect can spill over into real-life, keeping relationships superficial.

Technology allows people to work remotely, which has been necessary recently with Covid-19. Working remotely has been positive for some people’s mental health as it has meant less time commuting. However, it has also meant that workers have spent more time on Zoom and less type interacting day to day with other workers, and for some people that can be quite isolating. It has meant missing out on workplace handshakes,

friendly hugs or pats on the backs.

Research commissioned by mind shows that work is the main reason for people’s stress, followed by finances, then health. Over half of people drink to cope with work-related stress, while other people use smoking, antidepressants, over the counter sleeping aids and prescribed sleeping tablets as their coping mechanisms.

Right now, there are one in six workers struggling with depression, anxiety and stress. There is still a culture of fear and silence surrounding mental health issues, so how do we break the taboo?

Healing by Gentle Touch

Human touch is a basic human need like food and water, without it humans cannot thrive. In South America, Spain, France and Italy, affection and touch is part of everyday life, but the UK, USA and other Eastern European countries are among the most touch-deprived countries in the world. Conventions

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in the latter countries often push people from initiating affectionate touch with those who are not directly related to them, and there is often an uncertainty for adults who even consider hugging or physically reassuring a student or child. It is important that children are receiving touch, as a lack of touch and other sensory stimulation as children can leave us stunted later in life.

Touch is mostly unconscious during social interactions, but bringing an intention to the interaction makes it more conscious. It is a language of compassion, which leads to bonds and connections with other people which are vital for wellbeing.

The health benefits of physical touch are vast, and are known to improve the function of your immune system, reduce levels of cortisol, and reduce diseases associated with the heart and the blood. Touching can range from harmful to neutral to positive.

There are many ways to initiate positive touch including welcoming someone through a kiss on the cheek or a handshake, having a massage by a qualified practitioner, going for a haircut at your local hairdressers, or offering someone affection that you care about. I have listed a few examples, but the good news is you can also experience some of the benefits of touch through yoga, cuddling a pet or self-touch.

Cuddle Therapy

Hugging your partner increases levels of oxytocin (the love hormone) significantly, as well as other Happy Hormones like dopamine, and serotonin. When Happy Hormones are woken up and released into our bodies we experience feelings of happiness, relaxation, improve mood, and lower levels of depression. Research suggests hugging or cuddling for more than six seconds oxytocin and serotonin are released at very high levels.

But what if you don’t have a partner?

Professional cuddling may be the answer. It can be done one or one or in ‘cuddle parties’, where people

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wear pyjamas, eat snacks, chat and snuggle.

Cuddle parties allow adults to explore communication, affection, and boundaries.

They can be great to meet new people and feel a sense of intimacy and closeness to others. Cuddle therapy may heal old wounds and allow individuals to start trusting their instincts again.

Some men and women get cuddle therapy as their emotional needs are not being met in relationships. We still live in a society where men are less likely to express themselves because they fear being vulnerable is considered as a weakness. It is a world which is constantly changing and sometimes hard to adapt to, so cuddling with a professional allows clients to feel a sense of safety with a trusted practitioner and let their guards down.

After a career in the fashion industry, Rebekka Mikkola decided to become a cuddle therapist as she wanted to do something more meaningful. Rebekka recognised the need for tactile connection and co-founded company Nordic Cuddle, one of the fastest-growing cuddle therapy companies based in London. She now deals with men and women who are desperate for human touch. The cuddle therapy sessions she provides involve platonic hugs, handholding and gentle arm rubs, combined with talking therapy.

Rebekka has more than 800 hours of cuddle therapy experience, working with men and women, young and old, including a few well-known celebrities. Her company has been approached by a law firm, as they felt that cuddle therapy could prove useful for clients suffering from stress. They have now entered a referral programme with them, along with another very complementary organisation.

“Our shared needs are much more important than our differences” – Rebekka Mikkola It is easy to be judgemental when you consider somebody paying for cuddling, but some older people go for long periods of time without affectionate touch, and that can have psychological and emotional consequences. People have always paid for intimacy in one form or another, and cuddle therapy is a growing niche which allows people to slow down and just be. A cuddle isn’t going to solve all of our problems, but it is a step in the right direction. If you are curious about cuddle therapy, then why don’t you try it for yourself this Autumn!

References Morin, A. (2018) Why the Internet Has Made Us Lonlier Than Ever. Psychology Today [online] Available at: https://www.psychologytoday.com/gb/blog/whatmentally-strong-people-dont-do/201810/why-theinternet-has-made-us-lonlier-than-ever [Accessed 7 Sep 2020].

Palmer, D. (2016) ‘Why do we touch?’ Touch Pro [online] Available at: http://touchpro.com/why-do-we-touch/ [Accessed 7 September 2020].

Shark, L. (2019). What Does It Mean to Be Touch Starved? healthline [online] Available at: https://www. healthline.com/health/touch-starved [Accessed 7 Sep 2020].

Mind.(2013). Work is biggest cause of stress in people’s lives. Mind [online]. Available at: mind.org.uk [Accessed 7 Sep 2020].

NICE. (2011). Common mental health disorders. Nice [online] Available at http://www.nice.org.uk/guidance/ cg123 [Accessed 9 September 2020].

Holt-Lunstad, J., Smith, T.B., M., Harris, T,. & Stepheson, D. (2015). Loneliness and Social Isolation as Risk Factors for Mortality. Perspectives on Psychological Science, 10(2),227-237. doi:10.1177/1745691614568352 [Accessed 7 Sep 2020].

Rewire Me. (2015). Available at: https://www.rewireme. com/happiness/hug-therapy-high-touch-healing-hightech-world/ [Accessed 9 September 2020].

Nordic Cuddle. (2020). Available at: https://www. nordiccuddle.com [Accessed 9 September 2020].

Madelaine Winzer Madelaine is a freelance writer who lives in London. After many years racing internationally as part of the GB Olympic Development Squad for Triathlon, Madelaine continues to have a strong interest in health and wellbeing.

She has a degree in Sociology and is constantly developing her skills by attending workshops and courses.

@md_laine

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The Holistic Approach to…

Back Pain BOBBY QURESHI is the Education Director at the College of Naturopathic Medicine (CNM) and a practising Osteopath.

If you have ever suffered from back pain, you will know only too well how unpleasant and debilitating it can be.

Statistics suggest that around 1 in 3 adults currently experience back pain in the UK every year. So sadly, the odds are against us!

L

uckily, it’s not all bad news. There is plenty we can do to manage back pain successfully without necessarily turning to medications that only suppress the symptoms and do not address the cause. Instead, the field of natural medicine can offer sufferers relief from back pain, whilst also establishing the underlying cause.

From my own experience treating thousands of patients with back pain and getting great results, I have seen that, with a holistic approach, you can establish why a patient has those symptoms. If you can answer that question, you will generally have much better success!

So, why do so many people suffer from back pain?

There are certainly common themes that I see in my clinic. Stress seems to be a big factor. Ongoing stresses cause muscles in the back to tighten up, which creates tension and potentially inflammation in the spinal joints.

Try having regular Epsom Salt baths, which are rich in magnesium. This is the mineral your muscles need to relax and helps your nervous system to ‘calm down’. To make this most effective, you will need to put around 500g of the salts into a warm bath – try doing this twice a week.

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IN ASSOCIATION WITH

Here are some of my best tips for keeping act ive: Ensure that your body is moving every day. This could include short walks and opting for the stairs instead of lifts. With most causes of back pain, movement is essential to encourage a good healing response.

Exercise 3-4 times a week. This could include attending your local gym, swimming, running or trying yoga or Pilates to keep your back moving, stretched and strong!

Try stretching your back every day or other day. Here are some of my favourite back stretches:

Knee hugs: Lie on your back with your knees bent up. Use your arms to pull your knees towards your chest until you feel a stretch in your lower back. Hold this for 15 seconds and repeat 3-4 times.

Back rotation: Lie on your back, keeping

one knee bent. Whilst keeping your shoulders planted on the ground, roll the flexed knee across to the opposite side so that your back begins to lift off the ground to create a stretch along the lower back.

Breathing exercises can be effective at reducing muscle tension and improving blood circulation around the body. The sufferer can place one hand on the abdomen (stomach) and the other on the chest and slowly breathe in whilst trying to encourage all of the movement to come from the stomach (and not from the chest until the end of the breathing in), before slowly breathing out through pursed lips (as if blowing out a candle). Doing this for 5 minutes a day whenever it is convenient will reap great benefits.

Herbs and diet are also key in stress management. Herbs such as Rhodiola and Ashwagandha have the effects of minimising the body’s response to stresses. These are available either online or from good health food shops.

A spike in blood sugar levels (low or high) can also activate the stress response in the body. To avoid this the sufferer should ensure they are not skipping meals. They should also reduce intake of conventional processed ‘beige foods’: cakes, biscuits and chocolate, as well as white bread, rice and pasta.

Another common cause of back pain is a lack of exercise.

More and more of my patients tell me that they are spending most of their days sedentary, especially when desk bound.

The two most common errors I see with people who sit at a desk is that they do not move often enough and have a poor ergonomic setup. To address these, I firstly suggest moving from your seated position every hour. All you need to do is walk to refill your water, stand up and stretch or walk a lap of your office!

Also ensure that the desk position is comfortable for your body. Sit in a chair that gives you lower back support and keeps both your hips and knees at 90-degree angles. Keep your computer screen directly in front of you at eye level and ensure that your mouse is accessible comfortably without needing to raise or lower your shoulder.

The role of nutrition in back pain is very important. Some foods can create an inflammatory environment which can ultimately exacerbate pain anywhere in the body. Sufferers should avoid these pro-inflammatory foods such as refined sugars, gluten, dairy, eggs and non-organic and corn-fed meat and replace these foods with fruit, vegetables and legumes (8-10 different portions a day), wild caught fish, nuts, seeds and a variety of herbs and spices.

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A good dietary magnesium intake is also essential for its anti-spasmodic effects on muscles. Introducing more green leafy vegetables, pumpkin seeds, black beans and avocado into the diet will go a long way towards achieving that. In addition to this, magnesium citrate powders can be used to maximise magnesium intake in a bioavailable form that is easy to purchase online.

Another contributor to back pain is dehydration. Muscles and joints are filled with water and rely on the constant presence of water to nourish these tissues with nutrients and to remove wastes. Sufferers should ensure that they are drinking 2 litres of water a day (depending on age, gender, season and exercise levels – medical conditions aside). Adding pink Himalayan salt to warm water first thing in the morning introduces a range of key minerals into the body.

Many individuals quickly turn to painkillers to help manage back pain. I often recommend natural alternatives that are generally very safe to use.

Supplementing the spice Turmeric, the herb Boswellia, or the plant pigment Quercetin, all of which have antiinflammatory properties, are just some examples. Mixing Turmeric with black pepper facilitates its absorption. Fish oils can also be supplemented for their omega-3 anti-inflammatory properties.

I have also had great success using homeopathy in the form of oral pills and topical creams for back pain. The key remedies I use are Arnica (for immediate pain after an injury) and ‘Rhus tox’ (when movement relieves pain, particularly in the morning).

Hypericum can also be used for back

pain with nerve radiations or when there has been trauma to the tailbone. I have also found the tissue salt ‘Mag phos’ to be useful in alleviating muscle spasms. These can be purchased from health food shops or from homeopathic pharmacies such as Helios or Ainsworths.

More and more research is now highlighting the link between vitamin D deficiencies and long-term musculoskeletal pain. Even in back pain, a lack of vitamin D could be a key contributing factor.

This is very interesting given that most individuals in the UK have below optimal levels of vitamin D. We get most of our vitamin D from sunlight, so it is advisable to get safe levels of sun exposure. Dietary vitamin D can be taken by eating foods such as wild salmon, mackerel, sardines and sun-exposed mushrooms. I would also suggest supplementing vitamin D3 especially during winter months; a combined supplement of D3 with vitamin K2 is preferable, because they work closely together.

Topical applications can be helpful in alleviating back pain and offering relief. The herb Devil’s Claw can be used in a gel form for pain that is related to inflammation (worse in the morning and improves with movement). Keep this gel chilled in the fridge and apply it to the site of pain. The cold temperature will make the gel more effective by reducing any local swelling and heat. Arnica cream is legendary for supporting general aches and pains, especially if one feels ‘bruised’ (whether there has been impact or not).

Essential oils can be added to carrier oils such as almond, jojoba or coconut oil. Frankincense can be used for any inflammation in the back due it its excellent anti-inflammatory properties, whilst peppermint can be used for its muscle

To p tip

A sprinkle of cinnamon over fruit or porridge helps stabilise blood sugar levels.

relaxant and cooling effects.

Good quality and quantity of sleep is also important as it provides the sufferer with time to heal. It is advisable to get 7-9 hours’ sleep per night in a quiet, dark room. This could be aided by wearing an eye mask to minimise light entry into the eyes because darkness is essential to release the hormone Melatonin, which is needed for sleep and restoration. Removing electricals from the bedroom such as mobile phones, chargers and laptops, which can also disrupt sleep rhythms, is essential. Alternatively placing mobile phones on flight mode and switching off Wi-Fi can also help.

If back pain is disturbing sleep, sleeping on the side with a pillow between the knees whilst keeping the neck in a neutral position on pillows can help minimise the strain on joints and muscles in the back. Sufferers should not sleep on their front!

Manual therapies such as Osteopathy and Chiropractic can be effective at addressing the key physical causes of back pain symptoms. These, along with other natural therapies such as acupuncture, can successfully address back symptoms. It is essential to recognise that areas and systems of the body do not work in isolation and so incorporating a naturopathic approach can be effective in managing and potentially resolving back pain.

Attend a FREE Online Open Event to find out about training with CNM for a Natural Practitioner career in Acupuncture, Nutrition, Herbal Medicine, Homeopathy and Natural Chef, in class and online.

CNM has a 22-year track record training successful natural therapy professionals Surveys show that over 80 percent of graduates are practising. Colleges across the UK and Ireland.

Full online study available for most diploma courses.

Visit naturopathy-uk.com or call 01342 410 505

38

Issue 01 Autumn 2020

IN ASSOCIATION WITH

Why Eating Organic is

Better for Your Gut ELLE FOX is a practising Naturopath/Homeopath and the Executive Editor at the College of Naturopathic Medicine (CNM)

One of the questions I have always asked patients is where they shop for their food and how they eat. It is vital for us practitioners to know this information.

Natural therapy practitioners are a bit like detectives: we drill down to the REAL reasons behind the problems our clientele come to us with. One very important aspect of finding out what goes on is the ‘maintaining causes’: what is it that keeps the patient in that space and what can we do to change it?

W

ith over 100bn microorganisms for every gram of intestinal content, more serotonin (the happiness hormone) receptors than our brain and 100million neurons all firmly in place in our gut, what we feed ourselves can be a huge ‘maintaining cause’. It’s no wonder our moods and health are hugely influenced by what we eat: scientists are increasingly discovering proof that the quality of food (including where and how it’s grown, what it was sprayed with, how far it has travelled and stored before we buy it) influences the number and variety of the microorganisms in our digestive tract. A rich, diverse intestinal population helps us bounce back faster from illness and medical interventions (like antibiotic use) and there is strong evidence it may boost metabolism, eliminate cravings and help us shed unwanted weight – plus improve our mood. So, if a client walks into your practice with any such problems, it makes total sense to find out about the quality of their food!

Issue 01 Autumn 2020 2020 39

Recent research suggests that organic food is better for the microbiome. Eating organic reduces exposure to pesticides, which disrupt the gut flora and cause a myriad of diverse health issues, most of which mystify conventional medical diagnosis.

Healthy soils, typically where organic cultivation happens, produce healthier food. Diversity in the Western diet has sharply decreased over the past 70 years.

It has been postulated that our ancestors had access to over 5000 plant species to forage from whereas you’d be hard pushed to find over 20 in the local supermarket. So it is more important than ever to really pay attention to “eating a rainbow”, although, even that may not be enough any more. So how can we help our clients improve their gut bacteria by adding variety to their diet?

A good place to start is to pay attention to the three Ps:

Probiotics

There has been a recent revival and attention given to fermented foods. Ten years ago you’d be hard pushed to find any scholarly articles on kefir, while kombucha was just an unidentified ‘glob’ languishing 40

Issue 01 Autumn 2020

at the back of grandma’s cupboard (or not even in residence in an urban home). Now researchers are falling all over themselves to produce an increasing volume of respectable studies about ‘probiotics’ and how fermented foods help enrich our gut.

‘Probiotics’ are foods and drinks containing beneficial microbe colonies which help increase our own friendly microbe colonies in our gastrointestinal tract. Anyone who has sampled mead, cider, vinegar, wine, coffee, tea has sampled a fermented food.

With intriguing names such as kefir, kombucha, kimchi, natto, miso or, more prosaic, like ‘live’ yoghurt and raw cheese, these foods have been with humans for ever. Sourdough bread, the cornerstone of agrarian societies, is a product of fermentation – and a much tastier and healthier option than the cardboard-like offerings on supermarket shelves.

In order for us to benefit from the wide variety of such microorganisms, the fermented food offerings mustn’t be pasteurised (which is where the new trend for ‘raw’ has come from). Heating denatures valuable enzymes which help our digestive system break down foods and kills off beneficial bacteria.

Another thing that research is showing is that organic produce is richer in such friendly microorganisms than intensively

farmed produce. And, of course, organic produce has the extra benefit of being generally richer in important nutrients such as , vitamins, magnesium, zinc, chromium and other microminerals which we need.

Prebiotics

But this is not the whole story… Enter ‘Prebiotics’, types of fibre, like inulin, which provide food for, and promote the growth and activity of, beneficial microbe colonies.

Many foods, including fruit, vegetables and wholegrains, naturally contain prebiotic fibre. Organic produce, minimally processed and even fermented, is rich in these types of fibre (which become lost with processing). This special fibre offers our gut biome a really healthy workout, including the production of ‘short-chain fatty acids’, the main source of food for the very important colon cells – cells perpetually starved by the western diet and hammered by medications. Research shows that these fatty acids are absorbed into the bloodstream and promote metabolic health, help insulin and cholesterol regulation, reduce inflammation and may lower the possibility of colorectal cancer.

Not only that, but foods rich in fibre benefit gut motility (the involuntary movement which helps push food down the digestive tract), and improve hormonal balance (they can mop up excess oestrogen which is a factor in breast cancer).

IN ASSOCIATION WITH

Eat an organic rainbow:

Processing strips foods of these valuable fibres, starving our gut microbes from important nutrition, so it’s a no brainer that opting for organic, minimally processed food is the right choice.

Polyphenols

And here comes the third “P” in the story: ‘Polyphenols’. Antioxidant-rich micronutrients in certain plant-based foods, they provide food for gut bacteria and can support a wide range of health issues, including weight management, diabetes, neurodegenerative and cardiovascular disease.

So, it’s a good idea to gently steer patients and clients down the route of eating a diet rich in organic produce, preferably seasonal and as local as possible.

•

Eat more organic, prebiotic-rich foods: legumes (lentils, chickpeas, beans), oats, bananas, Jerusalem artichokes, asparagus, garlic, onions, leeks, nuts and seeds

•

Eat more fermented (probiotic-rich) foods: live yogurt, sauerkraut, kimchi, kefir, miso, natto, sourdough bread made with heritage grains

•

Eat more polyphenol-rich foods: Blueberries, blackberries, raspberries, strawberries, extra virgin olive oil, red wine, dark chocolate, green tea, matcha

•

Avoid ‘beige’ foods: they contain very little, if any fibre, their nutrient profile is poor and replaced with artificial colourings, flavourings, preservatives and trans-fats (none of which are good for our gut)

•

Remember: our body is made to feast on colourful food, its flavour, appearance, delicious smell, crispness and freshness – which one can never get by eating highly processed, commercially produced “unloved” food

If you have a really compromised gut, food allergies or intolerances, inflammatory conditions such as IBS/Crohn’s or Coeliac’s, histamine sensitivity, (or treating someone who does) the introduction of both preand pro-biotics needs to be done very, very slowly and carefully: start with half a teaspoon of the juice of well fermented sauerkraut (it has to have been fermented for at least 16 weeks to get to the lowest histamine content), in a soup or stew or drizzled over a salad (or even hidden into a smoothie). Repeat daily for at least a week and watch for reactions (bloating, wind, change in bowel habits, skin rashes, etc.).

If any such changes, stop and wait until they have disappeared, then try again.

If no reactions, increase very slowly, just the juice of the kraut, by half a teaspoon and be aware of any changes. So a smooth intro would be something like: Week

one: ½ tsp sauerkraut juice daily.

No reactions noted. Week two: 1tsp sauerkraut juice daily. No reactions noted. Week three: 1 ½ tsp sauerkraut juice daily… until you are able to tolerate a tablespoonful 3x a day. Then you can introduce the actual fermented sauerkraut itself (fibre can aggravate ulcerated bowels so be mindful of that).

If the above sounds like too much hard work, you can try one of a range of nutritional supplements which contain broad spectrum probiotics, possibly combined with FOS (fructooligo saccharides). Look for billions of CFUs (colony forming units) from a reputable, practitioner-grade supplier.

However, be aware that none of these will ever come anywhere near the rich diversity of fermented food microorganisms. We don’t just feast with our taste, we feast with all of our senses, so eating an organic rainbow – and encouraging your clients to do the same – has never been so important!

Issue 01 Autumn 2020

41

IN ASSOCIATION WITH

Wild Mushroom Ragoût RECIPE by Francesca Klottrup for THE NATURAL CHEF KITCHENS AT CNM (COLLEGE OF NATUROPATHIC MEDICINE).

CNM Natural Chef is an accredited member of ICSA (Independent Cookery Schools Association).

ICSAcookeryschools.org

The powerful immune-supportive benefits of mushrooms have been recognised in traditional herbal medicine for centuries. Sage is antiseptic and astringent, ideal for blocked sinuses. Lemon thyme is an expectorant, perfect for respiratory discomfort.

The allicin in garlic fights infection and is also a natural decongestant.

Number of servings: 2

Ingredients 375g Portobello/field mushrooms, cleaned and sliced 150g wild mushrooms, cleaned and left whole (cut any particularly large ones in half) 30g dried wild mushrooms – rehydrated in 250ml hot water 5 tbsp extra virgin olive oil 1 large onion 1 tsp chopped lemon thyme 1 chopped sage leaf

Preparation 1. To prepare the tomatoes, score the tops with a cross and dunk into a bowl of hot water. Leave for 30 seconds, remove and dunk into a bowl of cold water, leaving for a minute. Using the edge of the crosses, peel the skin away. Then quarter the tomatoes and scoop out the seeds.

2. Clean the mushrooms using a pastry brush, keeping the Portobellos separate.

3. In a wide frying pan heat 2 tbsp of olive oil over a medium-high heat. Sauté the onions until brown and softened. Remove from the pan and set aside.

4. In the same pan, heat another 1 tbsp of olive oil and cook the Portobellos until golden in colour.

5. Lower the heat, add the sage, thyme, chilli flakes, tomato puree, tomatoes, rehydrated wild mushrooms (save the liquid), salt and pepper, give everything a stir and cook for a couple of minutes to allow the flavours to infuse.

6. Add the flour by sprinkling uniformly across the pan, stirring for a few minutes to evenly incorporate and to cook the flour. Add back in the onions.

½ tbsp tomato puree

7. Pour in half the dried mushroom liquid and keep stirring to encourage the flour to thicken the liquid evenly. Once thickened, gradually add in the remaining mushroom liquid slowly and cook for 2 minutes until the sauce has a gravy-like consistency. Add water to thin the sauce if desired.

3 small ripe tomatoes, peeled, seeded and chopped

8. Taste and adjust the seasoning, it may need a squeeze of lemon juice to lift the flavour. At this point the ragoût can be cooled for re-heating later or freezing.

½ tbsp gluten-free flour

9. Just before serving, heat 2 tbsp of olive oil in a small frying pan on a moderate heat and add the wild mushrooms, season and sauté for 2 minutes until they begin to colour. Add the garlic and parsley, cook for a further minute, stirring. Add the wild mushrooms to the base sauce, transfer to a warm serving bowl and serve.

¼ tsp chilli flakes

1 clove of garlic, crushed 50g flat leaf parsley, chopped Squeeze of lemon juice Sea salt and black pepper to taste

Serving suggestion: warm polenta (as per photo) or wild rice and steamed greens.

CNM recommends the use of organic ingredients Photography © Juliet Klottrup for CNM

CNM (College of Naturopathic Medicine) has a 22-year track record training successful natural health professionals, in class and online, with colleges across the UK and Ireland.

CNM Natural Chef is an accredited member of ICSA (Independent Cookery School Association). For further information visit naturalchef.com or call 01342 410 505.

42

Issue 01 Autumn 2020

CNM

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Born to Walk is designed to help movement therapists, physiotherapists, osteopaths, chiropractors, massage therapists, and bodyworkers understand gait and its mechanics, and will appeal to anyone with an interest in evolution and movement.

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is a comprehensive, must-have roadmap to the functional anatomy of the nervous system.

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Both James Earls and John Gibbons are well-known to Massage World readers through their series of articles and books. James is the director of Born to Move, an education platform teaching real-life anatomy for movement and manual therapists, and has coauthored, with Thomas Myers, Fascial Release for Structural Balance.

John specialises in the assessment, treatment, and rehabilitation of sports injuries and supports over 75 sports teams from Oxford University, as well as teaching his acclaimed Bodymaster Method® to physical therapists. He is the author of 6 books, with more planned.

See more about Lotus Publishing and their range of books at: lotuspublishing.co.uk

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