Frankincense has many benefits for your health and peace

Frankincense is an essential oil that can be used for a variety of reasons for wellbeing which stands out from the rest. It is made up of elements called Monoterpenes and sesquiterpenes which are the most valuable elements of the oil. Other constituents include alpha-pinene, octanol, linalool, octyl acetate, bornyl acetate, incensole and incensyl acetate.

Monoterpenes are good for your health as they work in the liver and kidneys. They help lower cholesterol activity in the liver. Also, monoterpenes have antiseptic, antibacterial, antiviral, antitumour2 and expectorant properties. Secondly Sesquiterpenes may cross the blood-brain barrier which can help stimulate the limbic system. The limbic system is the emotional centre of your brain, and stimulates antibodies, serotonin, endorphins and neurotransmitters. All this makes you a healthier person.

Frankincense oil is nontoxic and generally won’t irritate your skin but it is always important to test it before using the oil undiluted straight on your body. It’s a good idea to dilute the oil with a carrier oil such as almond or jojoba.

What are the health benefits?

Some of the health benefits of this oil can include the speeding up of healing a wound, helping with the appearance of stretch marks, age spots and wrinkles. It can help to reduce inflammation and inflammatory conditions like rheumatoid arthritis and bronchial asthma, it reduces stress hormones, boosts your immune function and it can help improve your oral health. It does this by preventing bad breath, cavities, toothaches, mouth sores and infections. Frankincense can also help to support women’s uterine health, by regulating oestrogen production and menstrual cycles in premenopausal women. It also helps remove skin tags, helps promote sleep, improves digestion, and helps with digestive issues such as chronic colitis, ulcerative colitis and Crohn’s disease. Frankincense can also help with respiratory issues like the common cold, allergies, asthma and bronchitis. It helps as it reduces phlegm build-up and congestion. It may also help fight cancer.

How to Use Frankincense

You can use essential oils in a few different ways. You can apply a drop or two of the frankincense onto your pulse points while meditating or doing yoga. Frankincense can be used undiluted, but there are other oils that must be diluted with a carrier oil. If you have sensitive skin though always dilute the oil. Another way to use the oils is to add a drop or two to a teaspoon of a carrier oil such as Moringa Oil or Coconut oil. Or you can put a few drops into a bath and soak in it. Your body may also absorb some of the oil this way. To stop the oil from separating from the water and floating to the surface, mix the oil with a small amount of full-fat milk. You can also add a few drops of the oil to a hot compress or you can put the oil into a diffuser or vaporiser. Make sure you have one made specifically for essential oils and don’t add the oils to a standard humidifier.

Using oils can enhance your life in many ways. It can also add atmosphere and bring an aura of peacefulness to your home or office. Sometimes all you need is a bit of a lift or to set the tone. Nurture yourself with this delightful oil and explore what it can do for you.

Autophagy and why it’s important to know what it is

Autophagy is your body’s way of getting rid of damaged cells. This essential cleaning process helps to promote building of new, healthy cells and is a needed for cellular rejuvenation and longevity.

What is Autophagy?

Autophagy destroys foreign invaders in your body like viruses, bacteria and other pathogens. Autophagy helps to detoxify the cells of harmful materials. However, it tends to slow down with age. When this happens, it can create a wide variety of diseases such as Alzheimer's and Parkinson's.  There are a number of ways to activate and increase the natural process of autophagy which then helps us to prevent many health problems. Heard of intermittent fasting? Here is a full explanation.

How does it work?

Autophagy activation is a powerful way to treat many diseases. Autophagy normally happens at a rate of continuous supply in most cells. It eliminates protein masses forming and damaged small structures in cells that have functions like small organs but are within the cell itself. These are called organelles. This happens so that your body maintains a healthy balance within the cell for it to work properly. It includes reduction in the production of energy by a part of the cell called mitochondria via a process called, mitophagy. Mitophagy is the removal of damaged mitochondria (the structure that produces energy in the cell) All this is to keep your cells healthy.

This is a process that limits both the production of reactive oxygen species and the release of toxic proteins which can damage RNA, DNA or proteins needed by the body. This destruction happens in many illnesses such as neurodegenerative disorders, metabolic conditions, infectious diseases and cancers. These things can disrupt autophagy or inhibit it.

The disruption and inhibition of autophagy can increase disease. However, in some other cases autophagy may be good regarding the development of a disease. Inducing autophagy has been shown to increase longevity and help with some neurodegenerative diseases as well as inhibiting autophagy inhibition has been used as a strategy for treating some cancers. Basically, cyclical autophagy is a natural way to help improve your health and longevity.

How to boost Autophagy

To help achieve these benefits you need to boost autophagy naturally. You do this through healthy lifestyle strategies. The most effective way is to fast. This is because autophagy is stimulated during various pathological and physiological states like starvation. Starvation induced autophagy is a way to control cells by destroying proteins, carbohydrates and lipids. This then lets the cell adapt its metabolism to meet its energy needs. Water-only fasts are a form of starvation that induce autophagy. Even only as little as 200 calories can inhibit the process. This starvation period needs to be around at least 16 hours longer if possible. However, autophagy cannot remain activated all the time as you need to let the cells rebuild and rejuvenate. Rejuvenation happens during the re-feeding phase which is why cyclical fasting and feeding both need to be done.

Precautions you must take

There are precautions you need to take though, if you're on medication, you need speak to your natural therapist and doctor to ensure this is done safely. You should continue taking nutritional supplements during your fast. You also need to take a high-quality salt. The first time you do a water-only fast, start slowly by fasting for 16 hours a day, and slowly work up to 20 hours a day. Once you've done that for a month, it will be easier to get through a five-day water fast. All fasting needs to be supervised by a medical professional and I can’t stress this enough. Your doctor, naturopath or natural therapist must be on deck to supervise your fasting and be aware that it is happening. If they ever tell you to stop then you must stop as these people are highly trained to help you achieve optimum health. 

Signs Your Liver Isn’t working properly

Your liver is a vital organ that is essential for keeping you healthy. Our liver works constantly to detoxify our bodies. The liver helps to metabolise drugs and remove toxins from the body. It also helps with absorbing nutrients and much more. If we don’t look after our liver it can lead to it failing. However, there are some signs that you can keep a look out for, and if you have these you should get your liver checked..

Signs of a struggling liver

One sign that could mean you have a struggling liver is dark urine. If you have dark urine but your stools are lighter than normal it could mean that your liver is in trouble. Pain in your right shoulder can also be coming from liver problems. If this is the case it could be that there is a tumour growing and you need to get it checked. The reason sometimes for the pain is because as the tumour grows it creates a lot of pressure on the nerves around it. If the pain is coming from your liver, you might notice that you are getting hiccups more easily as it also puts pressure on your stomach. If there is pain coming from only your right ribs it could be coming from your liver. Also, if throwing up becomes a regular thing it could be because your liver isn’t working properly. It becomes difficult for our bodies to process foods and liquids when the liver is failing. Protein is needed for our body to produce blood clots, which are made in the liver. When the liver is in trouble it will cause your protein levels decrease. This causes frequent bruising and bleeding.

 

If you find that you are feeling drained every day, more than you should, it may also mean that you have liver issues. If the liver isn’t functioning properly it leads to a waste build up in the liver, this causes lower oxygen levels making us feel tired all the time. Another symptom is if your appetite has changed, although this could be for many reasons, it could mean that your liver is suffering. If this is the case you may find that you lose your appetite almost completely. If you are still eating the same amount of food a day but find you are losing weight it could also mean that there is a problem with your liver. When your liver fails the toxins build up in our bloodstream and flow to your brain. This makes it difficult to concentrate and causes memory issues. Rapid changes in sleeping habits could also mean liver issues. Jaundice occurs when waste builds up in your body and bile pigment flows into your bloodstream. This condition should be taken as a serious warning that something is wrong with your liver. Problems with the liver, heart or kidney, can cause fluid to build up in the lower parts of your body.

What is the remedy?

You need to check in with your doctor and natural therapist. Both because your doctor will do the correct medical tests, blood tests, ultrasounds etc. that are needed. Your natural therapist will be able to give you the right supplements, find out your deficiencies, build up your immunity and detox you and your liver. It is important to do these as liver damage can have serious repercussions and it is easy to over work a liver in today’s fast food society. The liver is a regenerative organ so if you do this within time and with care you will be feeling better. This is not an illness to let go though. Take care of it now.

 

The link between too much alcohol and magnesium deficiency

A lot of people enjoy a glass of wine or a beer after a long day or when we have friends and family around for a BBQ in the backyard. It is a part of many people’s lives. Alcohol is the world's most socially accepted recreational drug. However, there are effects on the body that alcohol has that you should keep in mind.

The effects of alcohol on your body  

We are aware of the common effects that alcohol can cause while we are under the influence such as impair our concentration, our judgement, our mood and memory, but today we are going to talk about the other known health issues it can cause.  

If you are drinking in moderation, that is one standard drink a day for women or two standard drinks for men, it can be safe and help to reduce your anxiety and help you to relax. It is when you start to drink more than this that it starts to have negative effects on your health.

Alcohol is a depressant. This means that it lowers neurotransmission levels, it slows down your breathing, your heart rate and the parts of the brain that affect thinking and behaviour. Alcohol can prevent the absorption of nutrients into the bloodstream, this then leads to your body being deficient in all nutrients including magnesium. It can also affect your digestive system, can cause stomach issues with your digestive lining which in turn can lead to other health problems.

Alcohol and Magnesium deficiency

Every organ in your body uses magnesium. It regulates 300 enzymes in the body which means it’s often hard for people to get enough magnesium from their diet alone. So, when you combine a low magnesium diet with alcohol at any level it eats into the magnesium supplies. Symptoms of magnesium deficiency can include irritability, joint pain, muscle aches, anxiety and depression, low energy, restless leg syndrome, insomnia or reduced sleep. 60% of your body’s magnesium is found in your bones. Magnesium also has anti-inflammatory properties and reduces insulin resistance. Magnesium can also help to prevent migraines, lower blood pressure and improve your sleep. It can also help with muscle strength, help with weight loss, help to fight depression and can enhance exercise performance.

Increasing Magnesium levels

To help get more magnesium in your body you can add more magnesium rich foods to your diet such as avocados, spinach, kale, seaweed, bananas, black beans, nuts, seeds, dark chocolate and fish such as mackerel and salmon. Another way to increase your magnesium levels is to take a magnesium supplement. Try to look for one that is 300-450 mg/day. You can also soak in a bath with warm water and Epsom Salts or Magnesium Flakes. The magnesium will absorb through your skin and into your body. You can also use a lotion or a spray on your skin. It will soak into the body and you will absorb the magnesium.

Magnesium is just one of the nutrients you need to keep your body healthy. Alcohol also uses up a lot of the vitamin B in your body which is much needed to keep your stress levels down.

It is important to have a balanced eating plan and to take the correct supplements. Always consult a naturopath or nutritionist to work out what supplements are right for you as they are not all the same. They need to be in the right mg and quantities to make the right impact, get you healthy and keep you healthy. Give us a call to make a time to discuss your health needs either in person or online.

Exercising with high blood pressure

 

Exercise is one way you can reduce high blood pressure or even help prevent it. Inactivity is a risk factor for the development of high blood pressure but before you jump straight in and go to the gym, if you have been inactive and have heart disease or another medical conditions be sure to check with your health care professional as to what type of exercise is safe for you to do.

How it affects your body

Blood pressure is the measurement of the force of your blood against the walls of your arteries. There are two types of blood pressure, primary, or essential high blood pressure which has no underlying cause and secondary high blood pressure, this is caused by another health condition. Consistently elevated blood pressure may damage your arteries and heart. High blood pressure doesn’t only damage but it narrows the arteries, causing them to become less elastic which limits blood flow. This could lead to a reduction of nutrients and oxygen delivered to organs and muscles, including the heart which then could cause your heart to fail. The brain may also be affected as limited oxygen to the brain can cause strokes, mini-strokes, dementia or a mild cognitive impairment. Your kidneys are susceptible to scarring or kidney failure from high blood pressure. Also the tiny blood vessels in your eyes can become damaged leading to retinopathy, nerve damage or blindness.

What do the readings mean?

Normal systolic blood pressure depending on your age ideally is with the top number less than 120 and the diastolic mm Hg, which is the bottom number less than 80.

Elevated blood pressure is when the top number is 120-129 and the bottom number is less than 80.

High blood pressure stage 1 is when the top number is sitting between 130 and 139 or the bottom number is 80-89 and high blood pressure stage 2 is when your top number is at 140 or higher or your bottom number is at 90 or higher.

Exercise and high blood pressure

There have been studies conducted that concluded that the combination of endurance and dynamic resistance training is effective in reducing systolic blood pressure. Exercise, while it is good for your heart should be stopped if you feel weak, dizzy or lightheaded and if you experience pressure or pain in your chest, you neck, your arm, your jaw or shoulder.

Physical activity has a positive effect on high blood pressure and it can also help you manage your weight and lower your stress level. Even in the hours after you have completed your exercise it continues to reduce your blood pressure. Becoming more active can lower systolic blood pressure by up to 9 mm Hg much in the same action of some blood pressure medications. However, to keep your blood pressure under control, you will need to exercise regularly and it doesn’t happen straight away, it may take up to 3 months for it to impact on your measurements. So, it is important to keep taking your medication if you are on medication until your doctor says you can lower it.

There are many other ways to also help lower your blood pressure and this clinic specialises in these. Contact us for a personal session to find out what you can do to assist your blood pressure levels naturally in unison with your doctor’s guidance.

Stress, anxiety & depression respond to higher serotonin levels

If you have been feeling a little down lately, it could be because your levels of serotonin have been low. Serotonin is a feel-good chemical. It gets that name because it can raise your mood and make you feel happy if you have higher levels of it and if levels are low you can suffer from anxiety, depression, and low energy.

How to boost serotonin levels

There are some foods that can help boost your serotonin levels. These foods include nuts and seeds, tofu and pineapple. This is because they contain tryptophan. Eating the foods by themselves may not boost your levels enough though so you should also exercise regularly. Exercise will increase your levels and also increases tryptophan levels in the brain for hours after the workout. Research has found that when you exercise consistently it can have the same affect on you as antidepressants.

Serotonin is used by the brain, but is primarily produced in the gut. Your gut actually produces 90 percent of serotonin in the body. That is why it’s important to keep your gut healthy. The best way to keep your gut healthy is to cut back on your sugar intake and limit your intake of processed foods. Also cut back on alcohol as when you are feeling low it will make you feel worse because alcohol lowers serotonin levels.

Sunlight is also good for your serotonin levels. There is research that shows that people have higher levels of serotonin in their body on a sunny day than they do on a cloudy day. So, on the days that the sun is shining it’s a good idea to get out and go for a walk. By walking for just 20 minutes every morning, after the sun comes up you may feel great the whole day.

Another idea is to get a massage as it will loosening your muscles and release tension. Research shows that a massage can help relieve depression and anxiety as it reduces cortisol levels in your body by around 31%. Massage therapy can also help to boost your serotonin levels by around 28%. Also try and remain optimistic about circumstances in your life. Being pessimistic only brings down your mood. It’s not even about thinking of the glass, which represents your life, as being half full when it’s filled halfway. It’s about believing that soon that glass will be overflowing with all the good things in life – like the sweetness of a yummy drink overflowing from the glass.

What about supplements?

Serotonin supplements are available but be mindful if you take these as they can have side effects such as dizziness and insomnia. It is a good idea to consult your health care practitioner to see what is best for you. If you are having stress, anxiety or depression there are many natural ways to handle it. Give us a call to find out how. 

How to Detox from technology

These days we rely on our technology a lot. Everything from reading e-mails, to school homework, to scrolling through social media, to watching our favourite show on Netflix. Technology is used every day: at work, school, and in our homes. It has become such a big part of our lives that sometimes we don’t realise just how much we use it. Sometimes we can spend more time on our devices than with the people that are around us, which is why it is a good idea to give yourself a technological detox.  

A good way to get started is to take a break from it while you eat. While you sit down to eat your lunch or for dinner, put away all the devices and concentrate on spending the time with your family, colleagues or even to just sit quietly and relax and concentrate on what is happening around you and on your food. Chew your food slowly as that is the first stage of digestion. Once this has become a habit then you can try giving a whole day technology detox a try, or perhaps a whole weekend. It will bring a new restful dimension into your life.

It is also good to take precautions to make your home EMF-free. First be sure to take care that your bed is located as far away as possible from SMART meters and turn off your Wi-Fi routers before you go to bed so that EMFs don’t disturb the quality sleep you need to detox and heal.

Things to try while detoxing

Before starting your detox, you can write down how you are feeling - are your stressed? Are you sleeping properly? Are you spending all your time looking at a screen instead of interacting with those around you? Once you are finished your detox, whether it be the weekday or weekend, once again write down how you are feeling. You may notice that you spent more time doing things with loved ones, you may be feeling more relaxed, and you may have even slept better.

There are many things you can do while you are having your technology detox. You can read a book, go for a walk, or try some craft or artwork. You can even just sit in a coffee shop or a park and strike up a conversation.  Sometimes connecting with others is just what we need for our health. Another way to help detox and release stress is to try some deep breathing. Deep breathing can help cleanse the respiratory system and oxygenate the blood. You can also try meditation as this helps to calm your mind and release the stress. Too much stress creates inflammation and toxic build-up.

Exercise is also a good way to help detox the body because exercise gets your blood pumping and while you’re working out your muscles the liver produces an enzyme that clears out depression-causing chemicals. Stretching is also good, it not only keeps your muscles and joints flexible, and it can also help to lower inflammation.

Why not have a detox day at least once a month and let it open up new, healthier opportunities for you away from the Wi-Fi and screens? You may be surprised what unknown sides of your personality open up for you as you become healthier and more relaxed.