Exam time – keep calm

exam girlIt’s exam season for thousands of British students – at school and university.  After years of hard work it’s important to stay focused, healthy and alert, including the recently heralded Rosemary Oil.

On top of doing lots of work it’s important to:

  • Get plenty of sleep.
  • Eat healthy foods, not sugary snacks.
  • Take breaks and relax.
  • Calm down – try Rescue Remedy!

Many students reach for the fizzy drinks, chocolate bars, and caffeinated drinks to keep themselves going, but they often have the opposite effect.  Too much sugar or caffeine in the body can bring about mood swings and poor concentration, while healthy eating and drinking plenty of water help much more.

There are plenty of tips about diet, relaxation, sleep and mental attitude below.  Rescue Remedy drops, spray, or pastilles are a great boon and you can be confident that Confidence Essence and Concentration Essence really can help – see below.  Many of these products are on special offer this May/June.

REMEMBER:

  • Take a bottle of water into the exam with you – your brain needs fluid.
  • Conversely go to the loo before the exam so you’re not thinking abou thow you need to go all the way through.

Life coach, Carole Gaskell, advises:

· ‘Focus on the big picture on what you want to achieve – not just the test or the exam, as they are a means to an end. This helps to lift the pressure slightly and make the brain clearer;

  • Believe that as long as you give it your best shot you’ll be fine;
  • Visualise feeling good during the exam instead of nervous and stressed, and imagine a positive outcome and how you will feel when you get good results.’

‘We all carry our own reality in our heads with words buzzing around so make them positive. Say positive things to yourself such as “I owe it to myself to do my best”.’

Getting zzzzzs

Stephen Palmer, director of the Centre for Stress Management, has a few tips:

  • ‘It’s helpful to get into a routine before going to bed so that you calm down and can sleep well;
  • Don’t do anything too exciting, like watching a horror film;
  • Maybe read a book, drink a glass of milk – avoid Coke or anything with caffeine in it – and unwind.’

He also suggests:

  • Playing some relaxing music before bedtime;
  • Making sure the bedroom isn’t cluttered.
‘If there are school bags around it reminds them of exams, or if the room is messy they may think about their parents nagging them to tidy up. ‘It’s really helpful to lie down and imagine they are on the beach, walking the dog or anything else they really enjoy.’
Some other ways of getting a good night’s sleep:
  • Put a few drops of lavender or geranium essential oils into a night time bath to relax you;
  • Put a couple of drops of Lavender oil on a tissue under the pillow;
  • Take the herb Valerian half an hour before bedtime to promote normal sleep: a trial on students at the University of Surrey found that after a seven day course of Valerian the volunteers were more relaxed and found tests less stressful without feeling dopey – if on medication consult your GP before taking herbal medicines.
  • Drink a glass of milk at night, rather than coffee or fizzy drinks which contain stimulating caffeine.
Featured Products
Lavender Oil Absolute Aromas 10ml £7.58
Valeriana Root Standardised Nature’s Answer 30ml £8.07
Geranium Oil Tisserand 9ml £7.23
Rescue Remedy Night Drops Bach Flower Remedies 10ml £7.00
Rescue Night Spray Bach Flower Remedies 20ml £9.45
To purchase these products you can go to www.superfooduk.com and get 5% discount with the code: HSoul1

Concentration

Weeks of revising and exams can take their toll and it becomes harder to concentrate and focus, but natural remedies can help.

  • Peppermint, rosemary and basil essential oils clear the head and help concentration – put in an oil burner when studying or put on a tissue and carry into the exam to keep focused – do not use strong oils if taking homeopathic remedies.
  • All schoolchildren used to be given a spoonful of cod liver oil every morning with good reason – Fish oils contain essential fatty acids which are required for healthy brain function, improving focus, and the ability to deal with stress.
  • Concentration Essence combines Larch, Blackberry, Yarrow, Hornbeam, White Chestnut, Nasturtium, Mullein, Wild Oat, Cerato and Peppermint flower essences, especially useful for exam time.
Featured Products
Concentration Essence Bioforce Jan de Vries 30ml £5.34
Organic Rosemary Oil Absolute Aromas 10ml £7.88
Peppermint Oil Absolute Aromas 10ml £8.64
Basil Oil Absolute Aromas 10ml £9.64
Omega 3 Fish Oils Higher Nature 30 capsules £5.83
To purchase these products you can go to www.superfooduk.com and get 5% discount with the code: HSoul1

Eating for energy

Nutritionist, Natalie Savona, stresses the importance of good eating when you’re doing exams.

‘It’s so tempting for kids doing exams to put off their meals and just snack on crisps and chocolate. This often puts them off eating a proper meal when they need to be well fuelled.

‘Eating sugary snacks such as chocolate and drinking soft drinks and coffee gives you a short burst of energy but it doesn’t last. And it interferes with blood sugar levels so you get slumps of mood and concentration and brain fatigue.

To calm nerves, boost brainpower and keep you healthy Natalie recommends a high fibre diet:

‘When you get stressed all the body’s energy is diverted to deal with how you are feeling. Less energy is put into the digestive system and for that reason people start to get stomach problems – nervous diarrhoea, bloating and feeling sick.’

Natalie recommends a healthy energy-boosting diet:

  • Fish – particularly oily types like mackerel and tuna – because it builds healthy brain cells;
  • Fruit and vegetables which are rich in nutrients to keep the system in top gear;
  • Plenty of fibre – brown rice and wholegrains such as lentils and beans, wholemeal bread and pastas.
  • Healthy snacks – fruit and vegetables, nuts or seeds, or even healthy snack bars.

‘A really good meal is tinned tuna, baked potato, cottage cheese and salad.’

‘To cope with the stress,’ Natalie suggests,’Vitamin C and Vitamin B are particularly needed, so taking a good multivitamin every day will help.’

Featured Products
Vitamin C with Bioflavonoids Low Acid Nature’s Own 30 tablets x 250g £8.20
Floravital Yeast & Gluten Free Iron Formula (vitamins and minerals from vegetables/fruit) Salus Haus 250ml £8.89
Vitamin B Complex Formula Vega 30 £7.08
To purchase these products you can go to www.superfooduk.com and get 5% discount with the code: HSoul1

 

Breakfast is essential

Natalie also stresses the importance of a good breakfast: ‘Scrambled eggs on wholemeal toast or eggs with bacon provide plenty of protein. Try to avoid sugary cereals. If they’re going to sit in a three hour exam they don’t want to be starving in the middle of it.’

Confidence boosting

Lack of confidence can make a capable person under-perform, but natural flower essences encourage self-assurance.

  • Seven drops of Australian Bush Flower Confidence Essence morning and night under the tongue at night brings out positive qualities and confidence, and prevents subconscious negative beliefs!
  • For anyone who doesn’t expect to do well the Bach Flower Remedy, Larch builds up confidence;
  • Gentian Bach Flower Remedy helps someone who hasn’t got much faith in themselves, particularly if they didn’t do well in the mocks.
Featured Products
Larch Original Bach Flower Remedy Bach Flower Remedies 20ml £8.98
Gentian Bach Flower Remedies 20ml £8.98
To purchase these products you can go to www.superfooduk.com and get 5% discount with the code: HSoul1
  • Calming nerves

    When we panic we shallow breathe prompting headaches, muscle tension, dizziness and a general feeling of tiredness.

    Stephen Palmer of the Centre for Stress Management recommends, ‘Don’t take deep breaths. Breathe slowly and let your stomach go up and down as you do. To really switch off from panicky thoughts pick a number at random and say it in your head as you switch off.’

    Some of Sue Leach’s homeopathic tips:

    • Gelsemium for paralysing fear: ‘If someone feels dizzy, faint, apathetic, heavy, weak, unable to focus and feel like that they’re going to have diarrhoea, it’s ideal. Take one on the morning of the exam and one just before starting.’
    • Argentum nitricum for people getting in such a state that they can’t think straight and their memory has gone to pot. ‘Time seems to stand still yet they operate at double speed and keep wanting sugary things.’ Follow the same directions as for the three As.
    • Rescue Remedy for quick calming. ‘Put a few drops in a bottle of water on the desk to calm down during the exam. Staying hydrated is essential for keeping the brain ticking – studies show dehydration lowers concentration and scores in exams.’
    Featured Products
    Rescue Remedy dropper Bach Flower Remedies 20ml £11.13
    Rescue Remedy spray Bach Flower Remedies 7ml £9.13
    Gelsemium 30C Nelsons Clikpak 84 £5.30
    Argent nit 30C Ainsworths 120 £7.59
    To purchase these products you can go to www.superfooduk.com and get 5% discount with the code: HSoul1

     

Prevent hay fever

Autumn 2015 1

Hay fever facts :

  • Around 12 million people have hay fever in the UK
  • 95  per cent are affected by grass pollen, but many suffer from the tree pollens that are abundant from the spring.
  • Silver birch is the most prevalent hay fever trigger from trees, and it releases pollen as the temperature goes up.

Nutritional changes

More and more people are getting hay fever and age is no  barrier – you can start getting it at any age.   Ali Cullen, nutritional therapist at A. Vogel suggests some nutritional changes:

• Eat foods with anti-inflammatory and antihistamine properties: including carrots, sweet potatoes, butternut squash, avocado, mango, apricots, peaches, nectarines, papaya, pears, pineapples, blueberries, blackberries, purple grapes, blackcurrants, prunes, plums, raisins, figs, herring, salmon, sardines, trout, and pilchards.
• Cut down on foods that trigger inflammation such as: caffeine and refined sugar.
• Avoid mucus-forming dairy foods – milk products – to help to reduce catarrh.

The symptoms

Hay fever is an allergic reaction to pollen or mould which the body reacts to as alien substances. It causes numerous symptoms:

• Sneezing
• Runny, red and itchy eyes
• Blocked nose
• Wheezing
• Itchy throat
• Coughing
• Headaches and tiredness
• Sleep problems

Although it’s unpleasant the body is dealing with the alien substance by trying to get rid of it through sneezing and runny nose and eyes. Not surprisingly all this makes people feel very run down and unwell for as long as it lasts.

What else could it be?

Different people react to different pollens such as grass pollen, tree pollen and mould spores. Some weeds like nettle can affect people who are sensitive and often sufferers also react to house dust mites, animal fur and chemicals in household products and furniture.

Where you live

If you live in the south-east, the Midlands, north-east or central Scotland, particularly in a city you are more likely to suffer than people in most of Scotland and Wales, the north and the west country. The pollen season is shorter in Scotland and Wales and places like Devon or the Lake District benefit because of mountains and moorland.

What can you do about it?

Most people use anti-histamines, but they can make you drowsy.  There are some great natural remedies including a nasal wash – with a tiny bit of salt in warm water, or beetroot juice (if you can bear it) to clear out the nostrils. You can buy neti pots that enable you to do this easily – it has a little spout. This isn’t a pleasant experience and you might prefer one of the nasal sprays below.

A few tips

  • Avoid caffeine as it triggers histamine release – green teas and herbal teas are better.
  • Stay away from grassy areas particularly in the early evening when the pollen count peaks.
  • Cut down on dairy as it can increase the production of mucus.
  • Refined sugar makes blood sugar levels rise and fall, resulting in a surge of adrenaline which releases histamine.
  • Inhale steam with a few drops of basil, tea tree in to soothe nostrils.
  •  Rub some olive oil, Vaseline or HayMax on the inside of your nose to trap pollen.
  • Keep windows closed where possible. Net curtains can trap the pollen.
  • Wear sunglasses to keep pollen away from eyes

Herbal Remedies

• Luffa is little known but believed by nutritional experts such as Alison Cullen from Ayrshire to be the ‘number one treatment’. Clears a blocked or runny nose, and watery red eyes but has no side-effects, and children can take it. Start two weeks before the hayfever season is in force.
• Echinacea can be taken from one month before the hayfever season and then combined with Luffa.
• Euphrasia as a herbal tincture can ease watery sore eyes.
• Nettle for people who get skin rashes as well – a natural antihistamine.

Quercetin is a substance found in onions that is believed to stabilise the body’s cells that produce histamine and cause the allergic response (sniffing, sneezing, wheezing). It is enhanced by Bromelain, an enzyme found in pineapples, which is said to help the absorption of quercetin into the body.

Homeopathic remedies for hay fever

Susanne Haar, Nelsons Homeopathic Pharmacist recommends trying a homeopathic consultation. Homeopathy can be used to help with the symptoms of hay fever and useful remedies include:

•    Nux vomica: for a runny nose during the day, which is dry at night; irritable and impatient mood; a person who feels worse in the morning, better in open air.
•    Euphrasia: for watery irritated eyes.
•    Allium cepa: for sneezing; runny nose; irritated eyes; when a person feels better in cool open air.
`

Featured products
Euphrasia homeopathic tablets 30C Ainsworths 120 £7.12
Pollinosan A. Vogel (Bioforce) 120 tablets £10.29
Luffa Tincture A. Vogel (Bioforce) 50ml £10.95
HayMax Pollen Barrier Balm triple pack HayMax 3 x 5ml £12.49
Pollenna homeopathic tablets Nelson’s 72  tablets £5.10
Nux vomica Nelson’s 84 tablets £4.97
Vitamin C BioCare 90 x 1000 mg capsules £20.45
Quercetin Plus with Quercetin, Bromelain, Nettle, Vitamin C Biocare 90 capsules £22.96
Get 15% discount at www.superfooduk.com with the promotion code: HSoul1

 

 

 

Colds, coughs, flu

cherriesEveryone’s got colds at the moment but there’s not much the doctor can do when you have a cold or flu,  because antibiotics won’t work for viruses. But there’s plenty you can do yourself.

  • Regular Vitamin C – especially as Montmorency cherries.
  • Echinacea daily – you can take it all winter.
  • Garlic – many people swear by garlic capsules, or if you can stomach it, plenty of raw garlic.
  • Blackcurrant – in various preparations.

 

COLDS Serious illnesses are not cured with complementary medicine, but symptoms can sometimes be managed with a healthy eating regime and use of therapies. We’re more likely to get colds when we’re run down, stressed and tired. They are most common between September and March with the peak time around Christmas (when you may be stressed and worn out). People still work when they have a cold, but rest and sleep are the best solution because the body heals itself when you sleep. Symptoms include:

  • sneezing
  • runny nose
  • blocked up nose
  • sore throat
  • earache
  • sinus pain
  • low grade fever
The way to avoid colds is to eat and sleep well, manage stress, exercise and take regular Vitamin C, zinc and Echinacea in winter. Once a cold is in full force the aim is to get over it as quickly as possible.
  • Keep taking Echinacea to boost the immune system and help to clear up the cold faster.
  • Chew grapefruit seeds or take the liquid extract, according to Suzanne Woodward, medical herbalist.
  • Steam inhalations help to clear stuffed up noses – put a few drops of eucalyptus, tea tree, or lavender oil in a bowl of boiling hot water and breathe in the vapours.
  • Try ginger root tea– one inch of peeled and chopped ginger boiled in water.
  • Cherry Active is made with Montmorency cherries and is absolutely packed with Vitamin C. It tastes nice and helps to keep you in top form.
A great combination is Yarrow, Peppermint and Elder, often prescribed by herbalists as a tea – Yarrow fights fever, Elderflower eases catarrh, and Peppermint cools and calms.

The other great soothers for colds:

  • Plenty of Vitamin C – nutritionists claim that 200 mg a day or more is safe when in need
  • Garlic boosts the immune system – take capsules or if you can bear it put it raw into soups and casseroles.

Cautious note: always check with your GP if taking prescribed medication BEFORE having herbal remedies as they may contraindicate the medicines.

Featured products
Echinaforce Echinacea tincture A. Vogel (Bioforce) 50ml £9.15
Cherry Active Concentrate Cherry Active 473ml £17.99
Cherry Active Capsules Cherry Active 60 £19.99
Coldenza homeopathic combination Nelson’s 72 £6.90
Ester C Vitamin C Viridian Nutrition 30 veg caps £9.85
Citricidal grapefruit seed extract  Biocare 25ml £5.70
Eucalyptus oil Tisserand Aromatherapy 9ml £4.85
Tea tree oil Tisserand Aromatherapy 9ml £4.90
Lavender oil Tisserand Aromatherapy 9ml £4.90
Sambucol Elderflower Sambucol 120ml £8.49
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 
 
 
Antibiotics
  • Antibiotics don’t work for viruses, such as colds and flu
  • Taking too many can lower the body’s defences when it needs to fight more serious infection

COUGHS Respiratory tract infections take up more of the GPs’ time than anything else, but while pneumonia and bronchitis can be serious some coughs linger after cold and flu symptoms have gone.Trudy Norris, herbalist and president of the National Institute of Medical Herbalists, suggests an infusion of thyme which is antiseptic, clears phlegm and fights chest infections . ‘Put a heaped tablespoonful of dried thyme into a litre of boiling water and fill a thermos flask. Add a teaspoonful of honey to the mixture to relieve irritation and keep near day or night.’ Just sipping a mixture of one teaspoonful of honey and warm water can prevent persistent coughing at night as well.

Featured products
Propolis Herbal Cough Elixir Comvita 200ml £10.99
Santasapina Cough Syrup A. Vogel (Bioforce) 100ml £5.71
Herb and Honey Cough Elixir Weleda 100ml £9.50
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 

 

FLU:

Echinacea can be taken at the first signs of aches and pains (unless you are on medication in which case you should check for contraindications), as well as homeopathic remedies:

  • Gelsemium for aches and pains, rising temperature and constant aching;
  • Rhus Tox for aches and pains which get better when moving around;
  • Belladonna for sudden high fever, with or without sweating, cold hands and feet.

Boneset is an excellent herbal remedy for someone who has had flu for a couple of weeks, and it doesn’t seem to be getting better.

Featured products
Echinaforce Echinacea tincture A. Vogel (Bioforce) 50ml £9.15
Gelsemium Nelson’s 84 £5.30
Rhus Tox Nelson’s 84 £5.30
Belladonna 30c Nelson’s 84 £5.30
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 

  SORE THROATS: Antibiotics should only be offered for infections like tonsillitis but natural remedies can help to soothe the throat. If a sore throat seems to be signalling the start of a cold the homeopathic remedy Aconite can stop it progressing. Over recent years doctors have been advised to cut down on handing out antibiotics yet research shows that 44 per cent of people who see doctors when they have a cold are given a prescription for antibiotics. The downside of this is that when they get a serious illness they may be antibiotic-resistant (as we’ve seen with many hospital infections). Propolis is made by bees from natural ingredients to protect their hives from infection and invasion, and gargling with it soothes a sore throat. Gargling with a few drops of tea tree oil or a pinch of salt in a glass of warm water also eases the pain.

Featured products
Propolis Herbal Elixir Comvita 100ml £6.59
Echinaforce Echinacea Throat Spray A. Vogel 30ml £8.65
Propolis Lemon & Honey Lozenges (or Mint) Comvita 75g £4.99
Aconite 30c Nelson’s 84 £5.30
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 

 

HEADACHES

Too many painkillers can suppress headaches and make them recur. The causes of a headache may be tension, hormonal imbalances, blocked sinuses, or back and neck problems. If headaches persist you should always consult a doctor, but if there is no serious problem you might find that a chiropractor or cranial osteopath can find the problem and ease the pain.

Trying to get rid of a headache can be really difficult, and one approach is to put strong smelling eucalyptus or camphor on the skin above the sinuses or on the forehead as so many headaches are caused by blocked sinuses. There are now several sticks available that make this easy to do, except you must be sure not to get it too near your eyes or they will pour.

Feverfew is the herbal answer to painkillers and Belladonna homeopathic remedy, is good for a throbbing headache, particularly in children.

Featured products
4Head Headache Treatment 4Head £9.95
MigraStick Arkopharma £5.82
Jan de Vries Feverfew A. Vogel (Bioforce) 50ml £9.15
Belladonna 30c Nelson’s 84 tablets £5.30
F Nervous and Migraine Headache New Era 450 tablets £5.10
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 

GLUE EAR/EAR ACHE

Often children with ear problems have repeated prescriptions for antibiotics which run down their immune systems. Homeopathy works well for glue ear and Pulsatilla is the most common remedy when there is lots of discharge. In cases of repeated ear infections a visit to a professional homeopath can be invaluable.

For adults earache can be cleared by putting a drop of lavender oil on a piece of cotton wool and placing it in the ear, but the vapours are quite strong and may not be recommended for children. For a desperate child you could try the old fashioned remedy of a baked onion, cut in half, wrapped in muslin and placed on the outside of the ear. Jenny Jones, herbalist, explains, ‘The vapours from the onion oils are antiseptic and anti-inflammatory, and they go into the ear and the heat of the warm onion is also soothing.’

Featured products
Pulsatilla 30c Nelson’s 84 £5.30
Lavender oil Tisserand Aromatherapy 9ml £4.90
Get 5 per cent discount with the code HSoul1 at www.superfood.co.uk 

The National Institute of Medical Herbalists, 01392 426022, www.nimh.org.uk For a list of homeopaths contact: The Society of Homeopaths, 01604 621400, www.homeopathy-soh.org

Jenny Jones, Creative Health Centre, Leamington Spa, 01926 316500

 

 

SAD time of year

moon winterWinter blues affect some 17 per cent of Britons*, while 7 per cent experience  SAD (Seasonal Affective Disorder).   Winter blues can mean feeling extra tired, lacking in energy and feeling low.
 
Symptoms of SAD include:

• Depression – low self-esteem, misery, despair, hopelessness, numbness,apathy
• Constant fatigue
• Disturbed sleep patterns with early morning waking
• Lack of energy
• Craving for sweet foods and carbohydrates – consequent weight gain
• Mood swings
• Anxiety and inability to cope with stress
• Loss of libido
• Lowered immune system so more prone to colds
• Bursts of activity in spring and autumn

People who get SAD tend to live far north of the equator (Britain, Scandinavia, Alaska, Iceland), because of the long nights and short days.  They are more likely to be pre-menopausal women than anyone else.

Why it happens

Light deprivation is the main cause of SAD and in some people it causes a deficiency in serotonin and dopamine – chemicals the brain needs to control mood, appetite, sleep and sexuality.

The main cause of SAD is believed to be a drop in levels of serotonin, a brain chemical or neurotransmitter, responsible for:

• hunger   • thirst   • sexual activity   • sleep patterns   • moods    • body temperature   • (indirectly) the production of hormones.

Daylight triggers the hypothalamus gland in the brain to produce serotonin, so lack of daylight leads to reduced levels.At night the pineal gland which is attached to the brain releases the hormone melatonin (a derivative of serotonin) giving the signal to the brain that it is night time and that it is time to sleep. Similarly, during the day when light hits the retina in the eye signals are sent to the brain to bring about change in the pineal, adrenal, pituitary and thyroid glands.

However, if it is dark more often than it is light there is too much melatonin being released and may account for tiredness, lethargy and fatigue in SAD sufferers.

Light boxes

One of the best ways of dealing with SAD is to use a light box, which can be rigged up in the workplace with a minimum of half an hour recommended twice a day. Dawn simulator alarm clocks also help people to wake up with a ‘natural’ dawn when the mornings are dark.

Doctors and complementary therapists alike recommend light therapy.

 How SAD affects our appetite

Comfort eating helps to relieve depression and many people with SAD crave sugary snacks and stimulants like caffeine. These give a temporary lift but blood sugar levels plummet afterwards and cravings become worse. When someone gets trapped into a low blood sugar cycle they tend to put on weight because they are constantly craving and consuming foods and drinks which are high in sugar.

Change of diet

A change of diet to boost serotonin levels, cut down cravings for sugary foods, and eat more healthily is the best way to lose weight and gain confidence to try and avoid getting SAD every winter.   A diet high in proteins helps to boost serotonin levels because proteins contain tryptophan, an amino acid, which is converted by the body firstly into 5HTP and then into serotonin.

High protein foods include:

  • Fish, turkey, chicken
  • Beans – kidney, borlotti, lima and aduki, lentils,
  • Eggs
  • Cottage cheese
  • Bananas
  • Avocados
  • Wheatgerm, oats, quinoa.

Herbal medicine: St John’s Wort (use the code HSoul1 for 5% discount) has been proven to improve some symptoms – 900 mcg a day is recommended from mid-October through the winter. It is essential to consult a GP or registered medical herbalist before taking St John’s Wort  because it contra-indicates some medicines and can cause side-effects when used at the same time as light therapy.

One natural remedy that can be very good for SAD is a type of algae, Blue Green Organic Klamath Algae, (use the code HSoul1 for 5% discount)  which is abundant in minerals and contains a natural (feel-good) endorphin and plenty of antioxidants.

 

If in doubt contact: The National Institute of Medical Herbalists, www.nimh.org.uk

Other recommended therapies:

• Acupuncture
• Reflexology
• Homeopathy
• Nutritional therapy
• Yoga
• Counselling
• Hypnotherapy

See Complementary Therapies for more information.

*According to an ICM Online Omnibus Survey conducted for Lumie of 2,000 people in the UK.

Sleeping tips

We all know how things can appear to be much better after a good night’s sleep. Poor sleep is linked to anxiety and depression and people can often find themselves in a vicious spiral where poor sleep leads to mental health problems, which lead to even worse sleep.

Research carried out at Carnegie Mellon University showed that you are three times more likely to catch a cold if you have less than seven hours sleep a night [1]. The benefit of sleep on the immune function is thought to be behind this.
Sleep is as important to health as good diet and exercise, yet eight in 10 people think they could sleep better according to a poll of 3,000 people by A.Vogel.

‘Not getting enough sleep is bad for you,’ said A.Vogel nutritional therapist and Healthy Soul expert, Ali Cullen. ‘It’s not through laziness that humans spend a third of their lives asleep. We need that regenerating time, and if we don’t get it then almost all areas of our health can unravel.

‘Avoiding sleep deprivation and achieving a good seven hours of shut-eye per night is a simple way of improving your health and everyday happiness.’

There are plenty of tips for sleeping well below, but be assured that a new mattress or bed can do wonders for your quality of slumber.  Warren Evans has a great range of mattresses made from natural and organic materials as well as Tempur mattresses.

 

Tips for sleeping well

• Start by planning and sticking to a 90 minute unwinding period to allow your brain to download your day.
• Ban TV and your smart phone from the routine and instead relax with a good book or run a steamy bath with lavender oil.
• Place a lavender pouch on your bedside cabinet to create a relaxing aroma while you drift off.
• If your ‘to-do’ list keeps popping into your thoughts then keep a note pad close by to jot down any niggles to clear from your mind. Then you can deal with them in the morning.
• Some people find they sleep better with some herbal help. For a head start, use Dormeasan Valerian-Hops Sleep Remedy just before bed mixed with fruit juice or water.
• If you wake up feeling tired after seven hours’ sleep, you may not be going through a normal sleep cycle. Try Valerian to improve the quality of your sleep.

Also see our article: Sleeping soundly.

Featured products
Dormeasan Valerian-Hops Oral Drops A Vogel 50ml/15ml £9.15/£3.95
Valeriana Officinalis Valeriana A. Vogel 50ml £9.15
Noctura homeopathic tablets Nelson’s 72 tablets £4.90
Lavender Oil Absolute Aromas 10ml £4.95
You can purchase these products and more from www.superfooduk.com.  Get 5% discount with the promotion code: HSoul1

[1] Cohen S et al. Arch Intern Med 2009; 169: 62-67

[