Natural Remedies for Asthma?

Asthma can be scary, uncomfortable and very difficult to treat so finding ways to support the body naturally can be empowering for asthma sufferers. There is no need to stop medication which is vital for supporting sufferers through attacks and prevention, but over time natural methods can support the body so that medication is less frequently used.

So many people think that because asthma is a condition which is genetic or innate once it has developed it cannot be changed.  Although it may be triggered by genetic and external factors, it can be controlled and improved with natural approaches and this can avoid or reduce the need for steroidal medications or brochodilator inhalers.  Even if you still need medication, you may get to the point where you can reduce the dosage or limit usage by supporting your body naturally.  Orthodox medication has an important place in the treatment of asthma, but it works well alongside natural remedies too.

So, if you are suffering with asthma or know someone who is, then trying these natural approaches can only do good on the road to managing a life with asthma.

1.  Vitamin C rich foods and/or supplementation will help to support the immune system .  Your immune system needs a real boost during any allergic/immune condition so make sure you are getting plenty.

2.  Essential Fatty Acids are vital in any inflammatory condition.  They  balance other fatty acids which can be pro-inflammatory so are a great support for asthmatic conditions.

3.  Fresh fruit and vegetables are vital for anyone suffering from asthma.  The body needs extra support so green smoothies, juices and lots of abundant salads will help to support the body's natural immune health and may lessen the frequency of attacks.

4. Remove any chemical additives from your diet as they can interfere with the body's natural healing systems and cause imbalances.  Inflammation and dysfunction responds well to natural foods but foreign chemicals can make it worse.

5.  Meditation and breathing techniques are great for asthma.  Although it is a physical problem, it still responds to stress.   By managing stress levels and staying balanced, the body will be in a stronger place to deal with allergic reactions and asthma attacks may be less frequent.

So, try these natural approaches and remember that there is only good to come of getting in tune with your body and feeding it things which promote balance and health.  All these efforts will improve your whole system, so only good can come of it.

Warm Wishes

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Which Supplements Should I Take? There are so many!

There is so much hype around health today and supplements are at the forefront.  Ideally we would all eat organic, plump fruit and vegetables from our gardens which are full of all the nutrients we need.  But sadly food storage and farming means that our foods are often depleted and lacking in the vital nutrients that we depend on for good health.  So, supplements are necessary in almost all modern lives.  There seem to be so many supplements and nutrients and when you go to the health food shop it feels like you need all of them.  

"Oooh, one for skin, and nails!  I should take this one for my immune system?  Oh, ok.  I really need my brain function improved and must protect my eyes from future damage.  Blimey, I have not given any thought to my digestion, so I had better take this tincture.  Most importantly I should take that in case I get that... "  and on it goes.

If you took them all then you would be late for work every morning.  So, which ones should you really take everyday?  

When you think about supplements your first thought should be, am I well?  If you are, then you just need a few staples.  If you are unwell and want to use natural methods, then the best mode of action is to visit a naturopathic nutritional therapist to get dietary recommendations and a list of supplements that would suit you perfectly.  

If you are well and just want to boost your energy levels and feel your best, then here are my five top recommendations.

1.  Multivitamin.  A high quality multivitamin with a full range B-vitamin Complex included is a great idea.  This will keep you going everyday and keep you balanced at times when your diet may be lacking.

2.  Vitamin C.  There are over 200 functions in the body dependent on this vital antioxidant.  1000 mg daily in a slow release supplement may be a great way to support your body through the stresses and strains of the day.

3.  Essential Fatty Acids.  It is so important to keep your body topped up with essential fatty acids, they maintain your cell membrane health and help keep inflammation at bay.

4.  Super Food Powders.  A superfood powder such as Spirulina or wheatgrass is a lovely rounded way of supporting your system.  Putting  a teaspoon in a green smoothie each day is a fabulous gift for your body.

5.  Probiotic.  Your gut is the epicentre of your health.  If it is out of balance then your whole system will find it impossible to function well.  A probiotic is a great way to help your gut stay in balance.

Supplements can seem expensive, but good quality ones are a great investment.  Lamberts, Higher Nature and Nutri are all brands I highly recommend.

Enjoy being well.

Josie.

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Is there a natural way to treat depression?

Feeling a little low when things are going wrong is quite normal.  Even feeling a bit blue for a while is a common feeling, which often passes when circumstances change and new opportunities appear.  However, feeling continually low and defeated and having feelings of uselessness and depression for extended periods is not normal and it is good to know that there is help if you have reached this point (support makes all the difference).  If you are feeling very low and withdrawn for long periods, feeling like food is not appetizing and losing out on sleep, then go to your GP to get some advice.  

Antidepressant medication is an option, but it is always best to try other routes first, such as counselling, meditation, dietary changes and an increase in exercise.  In a lot of cases these simple steps are enough to lift mood significantly and get you back on the right track. If you have been offered anti-depressants and are worried about their addictive effect, it is also worth trying the supplement 5-HTP.

5-Hydroxytryptophan (5-HTP) is an amino acid which acts as a precursor to serotonin.  Seretonin helps us to feel calm, relaxed and in control, so making sure we have sufficient quantities being converted and utilized is central to avoiding feelings of depression.  By taking 5-HTP supplements, depressed individuals will be converting higher levels of serotonin in the body naturally.  This can be a good natural approach to depression as it encourages the body to convert and utilize higher quantities of serotonin effectively and has no undesirable side effects except drowsiness.  

Selective serotonin re-uptake inhibitors are the most commonly prescribed anti-depressant drugs which work by blocking serotonin being taken back into the receptor sites.  This means that higher levels of serotonin are left circulating through the system and they work to improve mood and increase interest in activities   The problem with this approach is that if levels of serotonin production are already low, it may take some time for it to build up in the body and for the drug to take effect.  5-HTP actually increases the production of serotonin so from this angle it could be more effective.  Both options can create drowsiness so doses should be monitored and they should not be used together or with any other anti-depressant medication.  Prozac can cause restlessness, insomnia, intestinal irregularities and has strong withdrawal symptoms if usage stops suddenly.  5-HPT does not have these undesirable side effects so may be a gentler choice for the body.

(Brewer, Sarah (2002) The Essential Guide to Vitamins, Minerals and Herbs.

These recommendations do not replace your doctors advice and ultimately, doing what feels right for you is the most important factor in treating depression.  If you are taking anti-depressants, remember that reducing the dosage is always something to do alongside your doctor, carefully.

Beating depression naturally with healing herbs, exercise, counselling and nutrition has surprisingly good results.  Exercise, meditation and counselling can be done alongside herbal or orthodox medication.  There is always light at the end of the tunnel, it is just finding your personal way to get to that light.  This can seem hard, but at the end of the journey you are usually more open in nature and more compassionate to others suffering which makes the world a more loving place to be.

Warm Wishes.

Josie.

Why is sugar bad for us?

Oh, I know we love it and it makes us feel like life is more fun, but sugar is one of the nastiest things we can have in our diets.  It is not only massively addictive, but it is also very damaging; a bad combination.  It is not only refined sugar which we pour into tea and coffee, but the sugars in all sweet foods and also the hidden in sugars in lots of savoury foods.  

Sugar is probably the biggest offender in obesity and is often ignored as a weight gain danger whilst fat gets all the bad press.  A diet low in fat and high in sugar is a dangerous mistake to make and is often ignored in weight loss diets.

Sugar can cause:

Obesity

Insulin Resistance

Diabetes

Premature aging

Energy Slumps

Fatigue

Cellular Toxicity

Acne

Weight Gain

Chronic pains and worsened arthritis

And this is only scraping the surface of the problem as sugar erodes all the body's systems and lowers immunity significantly.  As little as half an hour after eating sugar the immune system suffers greatly, leaving the body at risk of all sorts of problems.

Sugar that is not used as energy is stored as fat as any excess glucose in the bloodstream is converted into triglyceride fats and stored on the liver.  A fatigued liver is a massive problem which can lead to all sorts of other diseases and imbalances.  Sugar is often to blame.  Sugar, even that found naturally in fruits, should be monitored to keep blood sugar even and steady.  

Here are my five top tips to keep your sugar levels stable:

1. Never add sugar to your drinks or foods.

2.  Choose complex carbohydrates like brown rice and whole grains.

3. White bread, pastry, white rice etc. all raise your glucose massively.

4. Honey and fruit are the healthy options, but they still spike blood sugar so moderate them, especially fruit juices which give you a big sugar hit (dilute them with water).

5. Eat protein with each meal and snack on protein/fat rich snacks such as nuts, avocado and humous.  These will keep you going longer and avoid energy slumps which make you crave sugar.

Remember, a little of what you like is good, but a sugar addiction is a very dangerous habit so try these tips to kick it! 

Good luck.

Josie

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How can I breathe more deeply?

This may sound like the most obvious of all instructions, but breathing properly is one of the most useful skills you can develop.  I am not suggesting that you have forgotten how to breathe in and out of course, but perhaps you have forgottent to take the time to breathe deeply and fully?

Oxygen is vital for life, it allows nutrients to be transported by the body and literally breathes life into us.  Despite this, most of us breathe just enough to stay alive and this is one of the most common reasons people experience fatigue and brain fog.  Our brain needs oxygen to be alert and vital and if we are not breathing deeply enough we will feel sluggish, irritable, anxious, depressed and lacking in vital nutrients.

So, how do we ensure that our breathing is sufficient?  The respiratory system is a muscular network which needs strengthening and stretching in the same way as the rest of our body.  The best way to increase our breathing capacity and absorb more oxygen is to practice deep breathing on a regular basis.

Here is a simple example to get you started:

Breathing Exercise - 5 Minutes

This can be done before bed or first thing in the morning before you get out of bed.  When you breathe in feel your belly extending and allow your shoulders to remain relaxed.  Get used to this way of breathing which allows your diaphragm to fully extend.  When you exhale pull your stomach in tightly to completely contract your diaphragm and release all wastes and toxins from your system.

1. Breathe in for the count of four.
2. Hold that breath for the count of two.
3. Breathe out for the count of four.
3. Hold that breath for the count of two.
4. Breath in for the count of four.

Repeat this pattern for the full five minutes, when you hold the breath imagine you are simply pausing and not struggling.  If you find the pattern challenging then simply breathe in and out for the count of two and only hold for one count.  The purpose is to take as much breath in and out of your body as you can, increasing your focus, breathing and creating a feeling of relaxation and calm.

Good Luck!
Josie.

How to Avoid the Christmas Flu...

It is inevitable that at Christmas time we eat a little more than usual and start to choose things which are a little more indulgent.  It is also usual to start using the excuse of, 'Well it is Christmas', and this begins a steady decline of our nutritional status until we fall sick in the new year.

I am not suggesting we stop drinking and eating our favourite treats at this festive time, but perhaps you can add some things which will support your body through this unavoidably indulgent time.

1. Take a good quality multivitamin.

2. Boost yourself with extra vitamin C loaded foods e.g oranges, kiwi fruit.

3. Take a superfood powder such as Spirulina or a combined powder such as Amazing Grass Powder.  www.amazinggrass.com

4. Drink lots of water when you drink alcohol.  This is the only way to help your body through the ordeal of alcohol which it deals with like a poison.  A little is fine, but if you are drinking a lot then make sure you drink plenty of water or your liver will take a serious beating.

5. Sleep. Fun is fabulous but we also need to use the holiday time to rest.  Make sure you are having nice long lie ins and if you have kids, then try to get early nights instead!

To find out more about taking care of your lovely liver, read this blog on how to heal and protect it: http://therealfoodcoach.blogspot.co.uk/2011/10/love-your-liver.html

Have Fun!

Josie Was this useful?  Like My facebook page... :)

How to beat anxiety?

A good friend asked me to post about anxiety and I realised how terribly common this condition is these days.

Feeling anxious and nervous about life is a common symptom of modern lifestyles. So many people go through the day dodging various levels of unease by finding sanctuary in distraction.  These days we are on sensory overload with screens, sounds and advertising infiltrating us without the need for trying.  This means that sitting with ourselves and focusing on our needs, is something which rarely happens.  

It is so much easier to put on the latest episode of your favorite programme than to sit on the sofa in silence and focus inside on your pain, your dreams and what you really want to do with your days. This means that so many people are pushing their feelings back down into the abyss of the psyche where they can fester for a while before they reappear to be dealt with or ignored.

If your feelings are constantly being ignored and pushed down out of sight, then sometimes they appear as simply a feeling without any apparent root cause.  This is a feeling of anxiety or panic.  A sudden feeling of not being able to cope or manage your day, or possibly even that minute.

This is much more common than people realise and symptoms of anxiety can be anything from biting your nails to full blown panic attacks.  The key here is to notice your behaviour.  Once you realise you are displaying physical or mental patterns of stress then you are already in a place of power to do something about it.  Once you recognise that you are suffering with stress then you can take steps to dismantle it, starting with the outside layers and moving into the middle to find out what is really going on!

Here are my five top tips to beat anxiety:

1. Exercise.  Getting yourself to the gym or on a long walk is a great way to release the build up of adrenaline which builds up during the day.  Sometimes adrenaline can make you feel panicky.  Take yourself outside and get some fresh air.

2.  Meditation.  This is a great tool for lowering your heart rate and finding a place inside yourself where you can relax and retreat, honing this skill is probably the most useful tool you can ever have.

3.  Chamomile Tea.  This wonderful herb has great carmative properties.  Drink this to get a feeling of total calm and reassurance. 

Read more about how to drink chamomile here: http://therealfoodcoach.blogspot.co.uk/2012/11/the-benefits-of-chamomile-tea.html

4.  Kick Caffeine.  This substance actually mimics the stress response.  Needless to say that if you are already feeling wired and anxious, this is not a good idea.  Switch to herbal teas!  

5.  Count your blessings.  Spend as much time as you can focusing on what is going right in your life.  This is a great way of dispelling negative thoughts which can lead to anxious behaviour.

Everything is going to be fine, it always is in the end.  Finding a way to manage the times when you feel like things are far from fine, is a very useful tool in life and everyone will have a different pathway to get to that place.  

Just keep trying different techniques and remember that life is a magical journey which goes up and down, the lows are always followed by highs, allow yourself to recognise both and embrace the roller coaster instead of fighting it.  When this feels impossible, then try the techniques above to get you through.

Good luck!

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The Benefits of Chamomile Tea

We all love a cup of tea, especially when it involves a good chat with a friend full of juicy news.  However, instead of reaching for your normal caffeinated brew, why not try something different, like a chamomile infusion?  

If you need convincing then read on, because a cup of chamomile tea might do more than give you a warm drink to chat over...


1.  Chamomile is a great relaxing herb so it will cleanse your nervous system and make you feel regenerated instead of depleted.

2.  It is anti-spasmodic so it can calm an aggravated digestive system after a meal. If you often experience digestive discomfort then this is the tea for you.

3.  Chamomile is fantastic for releasing stress from the body and giving you some head space after a long day, for this reason it makes a great tea to drink before bed for a great nights sleep.  

4.  As well as making you feel calm, chamomile can help with ladies menstrual cramps so it really is a girls best friend at that time of the month.  Great way to get in the good books too boys, just make her a cup and watch the smile! ;)

5. It has a purifying effect on the lungs so inhale your herbal infusion deeply for double healing power!

To get the most of this healing herb buy the flowers loose and put them in a tea strainer or ball.  I have a small stainless steel ball which clips the flowers in and clamps closed to work like a home-made tea bag, it just dangles from the side of my cup as it releases healing magic into the water!

Give it a go.

Josie. Was this useful?  Like My facebook page... :)

High Grade Supplements Available from The Real Food Coach: Practitioner Quality.

If you know you need an extra boost and you are concerned about where to find high grade supplements which are not full of hidden nasties then visit The Real Food Coach Shop to buy supplements you can trust.  

Lamberts philosophy of healthcare is all about 'sound' science - they only develop products that are at the right potency and supported by a valid scientific rationale.

Established in 1982, Lamberts is the UK's leading supplier of specialist dietary supplements to Practitioners and Pharmacists who use nutrition and herbs in healthcare.  They offer extensive product ranges including vitamins, minerals. herbs, multiple formulas, fish oil and glucosamine, as well as more specialised products.

All Lamberts products are manufactured in the UK to stringent pharmaceutical standards of good manufacturing practice (GMP) and approved by the UK Department of Health, so you can be assured that ll their products are of the highest pharmaceutical standard.

If you need recommendations feel free to email me at:therealfoodcoachcompany@gmail.com

Exercise that IS NOT BORING.

We all know that exercise must and definitely should be a massive part of our lives.  'Half an hour a day' is pushed upon us in a neat little block of time in which we should move our bodies to make them sweat. Everyday?  Or was it five times a week? YAWN.  I cannot imagine anything more boring that choosing a time of day in which I am supposed to use my body in this way because I have been told to by the health police.

So, I choose to exercise my body in ways that feel invisible and are certainly for enjoyment or time saving more than health or weight loss.  I know you must agree this sounds more fun?

Now I realise that some people love to 'work it' in the gym (and hats off to them), I think that is a fabulous thing and I commend you as you head off on those dark nights, gym bag tucked under arm.  However for those of us who squirm at the word treadmill?  Here are my five most fabulous ways of exercising without getting bored or feeling like we are doing something we were told to.

Surfing is a fabulous way to exhaust
yourself without it feeling like a chore.  I took this in
North Wales in the winter so no climate excuses!
Although, admittedly, it is not me!

1. Cycling to Work.  This is much faster than walking and I see it as a time saving joy. It simply makes sense.  Enough said. If you cannot cycle to work then just try and forget a lot of things so at least you have to run back into the house at least 5 times before you leave in the morning (I think this is standard anyway).


2. Climbing.  I love my new climbing hobby, it is the most fantastic way of not realising you are exercising.  your goal is to reach the top of the wall, that is simply all you can focus on.  Exercise? pff.  This is a mission.


3. Free Dancing.  I recently made new friends and completely annihilated my calves by throwing my body around with random dance moves to funky tunes and equally silly ones without alcohol.  This may sound totally mad, it is exactly that.  I have not exercised that hard for years.  Sorry, did I say exercise?  It was dancing at its worst and totally impossible to stop.  Fabulous.  If you live near Whitstable, Kent and want to join in then check out the facebook group managed by the glorious Bev Croft and join us for pant swinging laughter.  Just click on the link below!

Bev Croft's Pant Swinging Lovliness!


4. Long Walks with Good Friends.  Wandering through the woods makes you feel like a kid again when you are with the right people.  You can walk for hours, wondering at the world without realising you have been on the go for two hours.  Follow with chai tea and a log fire.  Splendid Sundays.


5. Trampolining and hula hooping.  Buy a mini trampoline and bounce on it.  This is never going to feel anything less than magical.  Follow it with some hula hooping magic and you will feel ten years younger and very out of breath!

Enjoy exercising without exercising!

Josie :) Was this useful?  Like My facebook page... :)