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NATURAL MENOPAUSE

Menopause is a normal phase of a woman's life so when problems arise it is often because of imbalances that have developed through changing hormonal levels. Menopause is a rite of passage through the next stage of your life.  Aviva Room describes menopause:

'Venturing through the gateway to enter an ancient temple, in order to claim that joy a woman must be willing to pass beyond the monsters who guard its gate…as thousands of women from all cultures throughout history have whispered to each other, it is the most exciting passage a woman ever makes.'- Aviva Romm - Botanical Medicine for Women's health.

Menopause is influenced by a change in hormone levels such as oestrogen, which is mainly produced by the ovaries, though small amounts are also made by the adrenal glands and by the placenta of a pregnant woman. 

However, the body does not stop producing oestrogen overnight and the process can take several years, during which symptoms arise gradually. This gradual change is called ‘peri-menopause’. 

Menopause (peri- or post-menopausal) often involves evaluating one’s life.

For some, this is a smooth transition, for others the physical and psychological symptoms can be more pronounced.

These can manifest with a feeling of vulnerability and anxiousness not to mention a lack of sleep, hot flushes, skin and vaginal dryness, difficulty of concentrating or memory problems and reduced libido.

Lessening levels of oestrogen can predispose your body to conditions, such as cardiovascular problems and osteoporosis – (oestrogen plays a part in calcium reabsorption of the mineral components of bone and in collagen metabolism).

Increased irritability, sleep deprivation and stress levels can affect adrenal hormone production.

Low adrenal function is one of the important underlying causes of menopausal symptoms.

Throughout our lives, the adrenal glands are also responsible for the production of cortisol, aldosterone and adrenaline, among other hormones.

Western Herbal Medicine's (WMH) approach is useful in reframing menopause –
let’s call it a wise woman’s perspective.Balancing the body with botanicals supports and restores the health and equilibrium of life during menopause. 

Throughout this, sometimes difficult period, women-centered care is based on nourishing the whole person, empowering you for the change, whilst the hormonal and nervous system go through profound changes and allows you to define a new sense of self.

You might have used over-the-counter remedies such as Black Cohosh, Evening Primrose or Red Clover amongst other herbal remedies, which have offered some assistance. The levels of the herbal extracts in the over-the-counter supplements might not be effective enough, or your symptoms are not helped by the combination of the herbs you have purchased.

In supporting you through this time of transformation,
a Herbal Medicine therapist will help you to define what is important to your care.
It often is to reduce your individual menopausal symptoms, and focus on your overall health, whilst supporting you during the biological changes your body is going through.

 

Lifestyle factors:

Having a healthy diet: Aim at lowering sugar, saturated fat and salt intake.

Maintaining bone strength: A diet rich in calcium and vitamin D helps to strengthen bones. Together, magnesium and calcium are crucial to bone health and other important bodily functions; however, the way your body uses them means the minerals must work in tandem to be fully effective. Calcium is involved in muscle contraction, while magnesium lets them relax. Importantly as well as Vitamin D—certain enzymes in your body require magnesium to be able to convert vitamin D into its active form known as calcitriol as well as vitamin K (K1 and K2)—these promote the calcification of bones and prevent blood vessels and kidneys from calcifying. 

Be active: A feeling of increased stress and anxiety during menopause is normal. Regular exercise helps to convert stress into positive energy, whilst also guarding against heart disease. Regular, varied weight-bearing exercise can give the best results; you could try walking, cycling, swimming, running, aerobics or yoga.

Aim to reduce or stop smoking: Smoking has been shown to lead to earlier menopause and trigger hot flashes. If you smoke, you also run a higher risk of developing osteoporosis. Research also suggests that smoking impedes the hormone calcitonin, which helps build bones – and therefore inhibits the reabsorption of calcium to the bones.

Food information:

Get enough calcium: Eat and drink two to four servings of dairy products and calcium-rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes.

Pump up your iron: Eat at least three servings of iron-rich foods a day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day.

Get enough fiber: Help yourself to foods high in fiber, such as whole-grain bread, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

Eat fruits and vegetables: Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Avoid hot flashes: Try cutting down the foods that trigger your symptoms. Regulating the intake of coffee, alcohol and spicy foods, especially late at night can bring relief. As a good alternative, you could use herbal teas, decaffeinated drinks and water.

To have more energy: Try to avoid snacking and sugar-loaded foods that can cause a sharp rise in glucose levels (this triggers the release of insulin) as these can leave you feeling tired. 

Keep skin hydrated: Drink plenty of water. The nutrients and oils in nuts, seeds and legumes contain oils, vitamin E, zinc and calcium, magnesium. The nutrients (vitamins and minerals) and oils in the diet may help to prevent dry skin.

Decrease irritability and bad moods: Ensure you eat enough high-protein foods, which contain the amino acid tryptophan - for example turkey, oats and legumes. Tryptophan helps the manufacturing process of the neurotransmitter serotonin among other things. Serotonin can help regulate moods and may help control sleep and appetite.

Promote a healthy brain: Yogurt contains healthy bacteria, Lactobacillus and Bifidobacteria. There is emerging evidence that these bacteria and fermented products have positive effects on brain health. Pumpkin seeds and bananas are excellent sources of potassium and zinc, which helps regulate electrolyte balance and manage blood pressure and may help to reduce symptoms of stress and anxiety. One study carried out on 100 female students found that zinc deficiency may negatively affect them. Zinc is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.

'No two women are the same.
The individualised, therapeutic herbal treatment plan has brought welcome relief to my clients.'

Book a 15-minute free telephone conversation to discover
how The Green Herbalist Clinic can help you.

h

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STRONGER GUT AND IMMUNE SYSTEM

How your diet can aid your immune system 

The dark nights, lack of sleep, and ongoing stress cause the body to increase levels of cortisol and other hormones connected to hunger. There are many studies that support the fact that hormone tsunami due to various stressors increases appetite — along with your desire for sugary and fatty foods. 

Never before has grabbing an on-the-go sub, microwave meal or takeaway been more available. Although fast food or even supermarket readymade foods fill you up, sometimes the vitamins and minerals, nutrients your body needs to work properly and stay healthy are not as readily available as if you cook everything fresh.
The result: we are on our way to becoming an overfed yet undernourished nation. The highly processed, modern diets do lack nutrients, have high salt contents and sometimes hidden transfat can hijack the immune system.
Cleaning up your eating habits and following a mainly unprocessed, wholefood diet is one of the best interventions to support your immune function.  Good nutrition can help the sleep problems and also curb the side effects of stress.

The gut and the immune system aren’t separate entities operating in isolation as it is the whole body works interdependently. They have a multifaceted and deep-rooted relationship. I.E Each of our body systems are interconnected and dependent on each other. Our heart, which is part of our circulatory system, does not beat unless our brain, which is part of our nervous system, tells it to. Our skeletal system is dependent on our digestive system for an increase in size and strength. Remarkably, 70-80% of immune activity takes place in the gut (3). And so,  feeding the bugs that live in your gut – collectively known as the ‘microbiome’ – means you’ll be supporting your immune system. Nourishing your gut may prompt you to do a ‘spring clean’ of your life, re-evaluating your eating habits, stress levels and sleep hygiene.

What are ‘whole foods?

Whole foods educate the immune system to work better. The nutritional 'cooked from fresh' foods are minimally processed, in as close to their natural form as possible, and immediately identifiable (fruit looks like a fruit, for instance). Conversely, highly processed foods comprise refined carbs, unhealthy fats, free sugars, and salt. They’re also often woefully poor sources of dietary fibre, micronutrients and protein. As such, try to fix healthy meals using real, whole food ingredients: fish, meat, eggs, whole grains, legumes, plenty of vegetables, fruit, nuts, seeds and plenty of fresh herbs and spices. Eating this way ensures every calorie you consume is jam-packed with goodness.

Broccoli vs. biscuits

Unlike a refined biscuit, which offers some nutritional value, broccoli lives up to its superfood reputation. This crunchy cruciferous vegetable's route down to the digestive tract, not only feeds your gut bacteria, but also supports immune function, has a good amount of fibre, and micronutrients and bestows various health benefits along the way. it’s no contest, really.
The five-ingredient rule, although important it is a good idea not to become obsessed with counting calories. Instead, be an ingredient 'sleuth' and live by this rule: limit your intake of shop-bought food products that contain more than five ingredients.
By reducing your consumption of these foods, you’ll default to a healthier way of eating. Consider this: even though an avocado may have more calories than a fizzy drink, you can guess what’s healthier (…and which has more ingredients)?
Allow for the occasional treat. Of course, we understand you may still be tempted by the allure of processed food, especially if you’re tired, working late, or at a social event. That’s fine, on occasion. Whatever the reason, accept this is a one-off and simply enjoy the pleasure of indulging. Just acknowledge that tomorrow is another day to get back on track with healthy whole foods.
- Try to remove all highly processed food from your house. Out of sight, out of mind, right? If you’ve purged your kitchen of highly processed foods, you’ll be less likely to stray.

Write a meal planner. Old school, but extremely helpful. When doing your weekly shop, buy the ingredients you need according to the meal planner.
Have a protein-dense breakfast to promote satiety. Protein helps you stay fuller for longer and prevents those mid-morning energy dips that can 
leave you hankering for unhealthy treats. This is also useful in keeping the cost of food down, especially now that the cost of living has gone up a lot.
Keep an emergency snack pack with you at all times. Stash some nuts, dried fruit, oatcakes or homemade protein bars in your office, car and rucksack for when those food cravings beckon.
Keep frozen fruit and veggies in the house at all times. Perfect for smoothies, snacks, or bulking-out meals.
Develop a repertoire of five simple meals you can quickly whip up. Flick through your favourite recipe books, browse food blogs, and pinch ideas from social media. Find five healthy recipes to form your kitchen mainstays.
Keep pre-chopped garlic and onion in the fridge or freezer. An excellent base for soups, stews, curries and much more. Plus, another incentive is to cook healthy meals. Use Sunday roast vegetables to make delicious 'Bubble and Squeak.
Make your kitchen an appealing environment. Keep it tidy, play your favourite music, adorned it with flowers and plants, display colourful cookbooks, or organise your pantry with beautiful glass jars. Do whatever you need to make the prospect of cooking in your kitchen fun and desirable.

Essential nutrients for your immune system

Besides making an effort to un-process your diet, there are certain foods you should try to eat in abundance thanks to their unique role in immunity. Indeed, like any fighting force, your immune system needs proper nutrition and fuel. To supercharge your natural defences, pack more of these powerhouses into your daily regime.

Microbiome diversity Historically, gut bugs were viewed as ‘good’ or ‘bad’. Thankfully, we now understand this approach is far too binary and oversimplified. In truth, a healthy gut microbiome is diverse. Think of your gut bug community as a factory with specialist workers carrying out essential duties to keep you alive. For optimal health, you need to ensure all departments are sufficiently staffed. That’s why hiring a diverse workforce is so paramount.

Modern life’s attack on gut health Sadly, gut health and modern life are at odds with one another. Over the years, the trappings of modernity – highly processed food, psychological stress, over-exercising, a lack of sleep, and much more – have devastated our gut populations. Because the microbiome acts as a critical player in the body’s defence against the outside world, we need to repopulate our gut bacteria.

Eat the rainbow Eating a varied, colourful and fibre-rich diet is one of the simplest ways to transform your gut population. A diverse menu means a diverse microbiome. By increasing the number of foods you eat from all six plant-based groups – vegetables, fruits, whole grains, legumes, nuts and seeds – you can increase your intake of fibre. In turn, this may encourage the growth of happy and assorted bugs in your gut. Eating the rainbow can promote such diversity. The different colours in plant foods are known as phytonutrients. The more colours you eat, the more variety of these powerful nutrients you’ll be getting, and the healthier your gut will be.

Did you know? In a study on a Tanzanian hunter-gatherer tribe known as the Hadza, researchers found the Western gut microbiome is around 50% less diverse than theirs (4). amazingly, these tribespeople have access to over 8,000 different plant foods and, on average, eat 2,000 of these throughout their lifetimes.

The three k’s Fermented foods are all the rage these days. But don’t be so quick to pooh-pooh them as just ‘another wellness craze’. Traditionally, fermentation was used as a means of preserving food. But the benefits of fermentation extend far beyond this. Fermentation enhances the natural, beneficial bacteria in food. And these bacteria are widely touted to support gut health. For an extra dose of gut-loving goodness, try to increase your intake of fermented foods. The three k’s are a great place to start: kombucha (fermented tea), kefir (fermented milk), and kimchi (fermented cabbage). To further enhance the microbiome eat foods such as onions, garlic, leeks, artichokes, bananas, okra, cauliflower, broccoli and chicory root.

Many of my patients have started using these and now have a well-working gut and good microbiome to support it.

Chicory root Derived from the dandelion family, chicory root may play a particularly important role in maintaining normal intestinal health. Chicory root contains a specific type of soluble fibre called Fructo-oligosaccharide, otherwise known as FOS. Beyond feeding the healthy bacteria in your gut, soluble fibre also draws moisture into the gut and therefore, may support regularity.

Adequate rest and lowered stress levels are essential to fuel and care for the collection of microorganisms living in your gut.

Don’t over-exercise. 

Does drinking water boost your immune system?

Water truly is the fountain of health. About 60% of the human body comprises water; no wonder we can only last a few days without it. Drinking enough each day helps to stave off dehydration, which is crucial for your overall well-being. Dehydration hinders physical performance, along with digestion, kidney, and heart function. And these complications can increase your susceptibility to infection (1).
Try to drink at least 1.5 litres or eight glasses of water every day – more if you’re active. A simple rule of thumb is to look at your urine: aim for a colour that resembles light yellow to transparent. 
Not all drinks are equal in keeping the body hydrated. Although fizzy drinks, juice, tea, and coffee are ostensibly hydrating, they don’t quite pack the nutritional punch water does. Juice and fizzy drinks are full of calories and high in sugar. And caffeinated beverages, like tea and coffee, are diuretics, which means they cause the body to lose fluids. Why not swap your third coffee for a hydrating and healing herbal tea?
Tips to guzzle more water Have two glasses of water as soon as you wake up in the morning. Set an alarm every hour to get up from your desk and drink a glass of water
Add lemon, orange slices, mint or cucumber for flavour Buy a 600ml reusable water bottle: have one finished by lunchtime and another by the end of work, then top yourself up by dinner.

 

 

References: Popkin. B, D’Anci. K, Rosenberg. I. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439-458.

Kim HS. et al., Stimulatory Effect of ??-glucans on Immune Cells. Immune Netw. 2011 Aug;11(4):191-5.

Vighj, Allergy;153:3-6.

Schnorr S. et al., Gut microbiome of the Hadza hunter-gatherers. Nature Communications. 2014;5(1).

Nature’s Best

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IMMUNE BOOSTING ROSEHIPS

Rosehips contain a good amount of vitamin C and other vitamins and minerals for the dark winter months when you feel depleted from energy. Rosehips are high on galactolipids, which can provide anti-inflammatory and anti-oxidant action - beneficial in conditions such as osteoarthritis, rheumatoid arthritis and IBD. 

Rose hips suggested uses include as a rich source of Vitamin C, with about 1700-2000 mg per 100 g in the dried product. Orange provides us with 53.2mg for the same weight.

Some of the benefits - It is a remedy for

  • Rheumatoid arthritis; reduces symptoms of knee and hip osteoarthritis;
  • Enables the immune system to fight off foreign invaders and out-of-control cells;
  • Facilitates fat metabolism;
  • Protects tissues from free radical damage - thus being an antioxidant;
  • Assists the nervous system by converting certain amino acids into neurotransmitters
  • Protects joints and connective tissues;
  • Helps adrenal function - as an example protects from effects of cortisol and stress ;
  • It has an ability to 'ward off' urinary / bladder infections;
  • Can be used externally in oil form to restore firmness to skin by nourishing and astringing tissue;
  • Rose hips contain lots of iron (amongst other macro and micronutrients)
  • A tea made of the rosehip can be helpful to make up for iron loss during menstruation.

It is always good to remember that rose hips - like any other food product can have side effects and can also interfere with orthodox treatment.

https://www.rxlist.com/consumer_rose_hips_rosa_canina/drugs-condition.htm 

Rosehip syrup recipe

Trim the tops and bottoms of the rosehips and cut them in half or chop them smaller.

1kg / of rosehips
1L / 1.76pt of water
1kg of sugar
1-2 juice of a lemon

  • Add rose hips in 1L of water, scoop out the seeds and discard.
  • If the rosehips are small and fiddly, you can leave them whole as they will be sieved out of the cooking liquid later
  • Pulse the rosehips briefly in a food processor then transfer them to a saucepan and cover with half of the water
  • Bring to the boil and simmer for 15-20 minutes, then strain the liquid and pulp through a muslin cloth into a clean bowl for an hour, reserving the liquid until needed
  • Return the pulp to the pan and cover it with the remaining water. Simmer again for 15 minutes before straining once more 

Combine the two batches of liquid and place them back on the stove.

Boil to reduce the liquid by half, or more if you want a very glutinous syrup Now add all the sugar, and allow it to dissolve.

Boil for five more minutes Allow the liquid to cool a little – it will be scalding hot because of the sugar content. Meanwhile, sterilise some jars When cooled- add the juice of 1-2 lemons (depending on your taste) Fill the jars or bottles with the rosehip syrup and store in a cool place until needed

And Enjoy!!

The Green Herbalist Clinic is here to help you to gain optimal function

and improve quality lifestyle and health choices whilst supporting you

with the help of individually tailored natural herbal remedies

to aim to improve your underlying issues and symptomatic conditions

throughout your journey to health 

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HOW TO NATURALLY HELP TO LOWER YOUR CHOLESTEROL

Cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, and hormones, however high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke. A healthy diet, regular exercise and sometimes medication can help reduce high cholesterol.

Berries are an integral part of the human diet, both as fresh and frozen berries which may act as useful food. They also have a pleasant taste and little calorific content. In addition, berries and have high concentrations of phenolic compounds: flavonoids such as anthocyanins and non-flavonoids such as stilbenes and phenolic acids, which can decrease cardiovascular risk. As berries are very often consumed raw, these compounds are not deactivated by cooking. 

Berries, such as blackberries, blackcurrants, raspberries, bilberries or blueberries, cranberries, lingonberries, and strawberries have been shown to decrease LDL oxidation (and therefore reduce LDL build-up) and increase HDL-cholesterol following the dietary intervention 

Anthocyanins cause the blue, purple and red colour of many fruits, including berries and are found at the highest concentrations in the skins of berries. 

Studies show that antioxidants might block or slow the build-up of cholesterol in the arteries of people who are at higher risk of heart disease.

In addition, specific berries, such as bilberry and black currant extracts, cranberry extracts, and freeze-dried strawberries were shown to have favourable effects on plasma glucose or lipid profiles in people with risk factors including type 1 or type 2 diabetes mellitus, dyslipidemia or metabolic syndrome.

As always you should, with any herbal or dietary supplement, talk to your doctor if you use concentrated fruit extracts regularly as a supplement. 

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Dyslipidaemia: is an abnormal amount of lipids (e.g. triglycerides, cholesterol and/or fat phospholipids) in the blood. In developed countries, most dyslipidaemias are hyperlipidaemias; that is, an elevation of lipids in the blood. This is often due to diet and lifestyle. 

Smoothie recipe

· Organic non-flavoured kefir / yogurt 

· Avocado

· Fresh or frozen raspberries, strawberries, blueberries, blackberries or blackcurrants

· Walnuts / almonds / hazelnuts

· Tablespoon of oats

· 1cm piece of ginger

· 0.5-1cm piece of chilli

Use a smoothie maker to make a lovely refreshing drink. 

References

Basu, A., Rhone, M. and Lyons, T. (2010). Berries: emerging impact on cardiovascular health. Nutrition Reviews, 68 (3), 168-177. Available from 10.1111/j.1753-4887.2010.00273.x https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/pdf/nihms171310.pdf.

Duthie, S., Jenkinson, A., Crozier, A., Mullen, W., Pirie, L., Kyle, J., Yap, L., Christen, P. and Duthie, G. (2005). The effects of cranberry juice consumption on antioxidant status and biomarkers relating to heart disease and cancer in healthy human volunteers. European Journal of Nutrition, 45 (2), 113-122. Available from 10.1007/s00394-005-0572-9.

Lee, S., Vance, T., Nam, T., Kim, D., Koo, S. and Chun, O. (2015). Contribution of Anthocyanin Composition to Total Antioxidant Capacity of Berries. Plant Foods for Human Nutrition, 70 (4), 427-432. Available from 10.1007/s11130-015-0514-5 https://www.ncbi.nlm.nih.gov/pubmed/26515081.

MAYOCLINIC (2019). High cholesterol - Symptoms and causes. Mayo Clinic. Available from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800.

Olas, B. (2018). Berry Phenolic Antioxidants – Implications for Human Health?. Frontiers in Pharmacology, 9. Available from 10.3389/fphar.2018.00078 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890122/#!po=11.5385.

Tulipani, S., Armeni, T., Giampieri, F., Alvarez-Suarez, J., Gonzalez-Paramás, A., Santos-Buelga, C., Busco, F., Principato, G., Bompadre, S., Quiles, J., Mezzetti, B. and Battino, M. (2014). Strawberry intake increases blood fluid, erythrocyte and mononuclear cell defenses against oxidative challenge. Food Chemistry, 156, 87-93. Available from 10.1016/j.foodchem.2014.01.098.

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INCONTINENCE AND BLADDER HEALTH

The NHS defines  as the unintentional passing of urine . It’s a common problem thought to affect millions of people. There are several different types of urinary incontinence including:

  • Stress urinary incontinence
  • Urge urinary incontinence
  • Mixed urinary incontinence
  • Overflow urinary incontinence
  • Neurological bladder disorder
  • Functional urinary incontinence

As people get older, bladder dysfunctions become more prominent. Whether you suffer from stress or overflow incontinence herbal medicine has great supportive remedies.

Aging causes structural alterations to the bladder. Common problems are urinary incontinence, and bladder and urinary tract infections.

Trying to understand just what urinary  is can be confusing. There are different types of incontinence with similar sounding symptoms, as well as some difficult terminology that can be hard to understand at first glance. All of this can lead to negative emotions in those affected by incontinence, and even mental health issues. If you’re struggling then it can be helpful to try talking about incontinence and seeking help from a friend, family, herbalist or medical professional who can provide you with tips and advice around coping strategies.

Drinking enough fluid, especially water can flush bacteria out of your urinary tract.

· Limit the use of alcohol and caffeine (coffee, tea, chocolate and most carbonated drinks - including energy drinks) – as they are irritant

· Avoid constipation by eating plenty of fruit, vegetables and whole grains (caution with certain conditions) be physically active and keep hydrated. Constipation may affect bladder control and urinary continence.

· Being physically active and making healthy food choices can help control the weight, improve muscle tone and is beneficial to your emotional wellbeing.

· Pelvic floor exercises strengthen the muscles important to bladder health and therefore help to hold urine in the bladder.

· Make sure you use the bathroom as often as needed and take your time to let the bladder empty fully, holding onto urine can weaken the muscles and can make bladder infection more likely. After using the toilet wipe front to back to prevent bacteria to get into the urethra (especially after a bowel movement).

· Urinate after sex to flush away bacteria that may have entered the urethra during sex.

· Wearing loose cotton underwear allows air to keep the area around the urethra dry preventing trapping moisture, which help bacteria to grow.

Herbal medicine is suited for voiding some of the problems.

At my Clinic, I have had some very good results in remedying bladder health. Research papers that discuss herbal treatment.

(PMID: 22432459, PMID:27460108).

Sources https://www.tena.co.uk/articles/what-is-urinary-incontinence?gclid=CjwKCAjw3qGYBhBSEiwAcnTRLjh552gueYsYyqvl-H3GC5Sbk8T-yOxOPRyiVbRmg2ISofz5Y6SAwhoCBr4QAvD_BwE&gclsrc=aw.ds

Part of the herbal treatment is optimising good bladder health routines. It is always important to remember that if you have any health conditions, speak to your GP before taking on any major dietary changes.

·

 

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IMMUNE BOOSTING SMOOTHIE

  • Handful of nuts
  • 1/4 avocado
  • 1 to 2 tbsp. chia seeds
  • juice of 1 lemon
  • handful of spinach (fresh or frozen)
  • 1 small piece of cucumber
  • 1/4 cup fresh mint leaves
  • 2 cups unsweetened nut milk / plain yoghurt
  • 1cm piece of ginger
  • Tip of green chilli
  • Additionally ½ banana / or frozen berries

Directions: Add all the ingredients in a good quality blender (for smooth results).The essential oils in the mint leaves will cool your and help rehydrate you naturally when you’re feeling under the weather. Steep some peppermint tea and store it in the fridge.

GIFT YOURSELF A HERBAL MEDICINE CONSULTATION 

https://www.thegreenherbalistclinic.com/book-a-session

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Recipe for an immune-boosting bitters

 Ingredients

  • 1 tbsp. honey
  • 1 oz. dried astragalus root
  • 1 oz. dried angelica root
  • 1/2 oz. dried chamomile
  • 1 tsp. dried ginger
  • 1 tsp. dried orange peel
  • 1 cinnamon stick
  • 1 tsp. cardamom seeds
  • 10 oz. alcohol (recommended: 100 proof vodka)

Directions

1. Dissolve the honey in 2 teaspoons of boiling water. Let cool.

2. Combine the honey and the next 7 ingredients in a Mason jar and pour alcohol on top.

3. Seal tightly and store the bitters in a cool, dark place.

4. Let the bitters infuse until the desired strength is reached. It’ll take about 2–4 weeks. Shake the jars regularly (about once per day).

5. When ready, strain the bitters through a muslin cheesecloth or coffee filter. Store the strained bitters in an airtight container at room temperature.

How to use it: Mix this bitters into hot tea or take a few drops first thing when you wake up for protection during cold and flu season.

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HOW TO NATURALLY HELP TO LOWER YOUR CHOLESTEROL

Cholesterol is a waxy substance found in your blood. Your body needs cholesterol to build healthy cells, hormones, however high levels of cholesterol can increase your risk of heart disease. With high cholesterol, you can develop fatty deposits in your blood vessels. Eventually, these deposits grow, making it difficult for enough blood to flow through your arteries. Sometimes, those deposits can break suddenly and form a clot that causes a heart attack or stroke. A healthy diet, regular exercise and sometimes medication can help reduce high cholesterol.

Berries are an integral part of the human diet, both as fresh and frozen berries which may act as useful food. They also have a pleasant taste and little calorific content. In addition, berries and have high concentrations of phenolic compounds: flavonoids such as anthocyanins, and non-flavonoids such as stilbenes and phenolic acids, which can decrease cardiovascular risk. As berries are very often consumed raw, these compounds are not deactivated by cooking. 

Berries, such as blackberries, blackcurrants, raspberries, bilberries or blueberries, cranberries, lingonberries, and strawberries have been shown to decrease in LDL oxidation (and therefore reduce LDL build-up) and increase and an increase in HDL-cholesterol following dietary intervention 

Anthocyanins cause the blue, purple and red colour of many fruits, including berries and are found at the highest concentrations in the skins of berries. 

Studies show that antioxidants might block or slow the build-up of cholesterol in the arteries of people who are at higher risk of heart disease.

In addition, specific berries, such as bilberry and black currant extracts, cranberry extracts, and freeze-dried strawberries were shown to have favourable effects on plasma glucose or lipid profiles in people with risk factors including type 1 or type 2 diabetes mellitus, dyslipidaemia or metabolic syndrome.

As always you should do, with any herbal or dietary supplement, talk to your doctor if you use concentrated fruit extracts regularly as a supplement. 

Metabolic syndrome: is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.

Dyslipidaemia: is an abnormal amount of lipids (e.g. triglycerides, cholesterol and/or fat phospholipids) in the blood. In developed countries, most dyslipidaemias are hyperlipidaemias; that is, an elevation of lipids in the blood. This is often due to diet and lifestyle. 

Smoothie recipe

· Organic non-flavoured kefir / yogurt 

· Avocado

· Fresh or frozen raspberries, strawberries, blueberries, blackberries or blackcurrants

 · Walnuts / almonds / hazelnuts

· Tablespoon of oats

· 1cm piece of ginger

· 0.5-1cm piece of chilli

Use smoothie maker to make lovely refreshing drink. 

References

Basu, A., Rhone, M. and Lyons, T. (2010). Berries: emerging impact on cardiovascular health. Nutrition Reviews, 68 (3), 168-177. Available from 10.1111/j.1753-4887.2010.00273.x https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068482/pdf/nihms171310.pdf.

Duthie, S., Jenkinson, A., Crozier, A., Mullen, W., Pirie, L., Kyle, J., Yap, L., Christen, P. and Duthie, G. (2005). The effects of cranberry juice consumption on antioxidant status and biomarkers relating to heart disease and cancer in healthy human volunteers. European Journal of Nutrition, 45 (2), 113-122. Available from 10.1007/s00394-005-0572-9.

Lee, S., Vance, T., Nam, T., Kim, D., Koo, S. and Chun, O. (2015). Contribution of Anthocyanin Composition to Total Antioxidant Capacity of Berries. Plant Foods for Human Nutrition, 70 (4), 427-432. Available from 10.1007/s11130-015-0514-5 https://www.ncbi.nlm.nih.gov/pubmed/26515081.

MAYOCLINIC (2019). High cholesterol - Symptoms and causes. Mayo Clinic. Available from https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800.

Olas, B. (2018). Berry Phenolic Antioxidants – Implications for Human Health?. Frontiers in Pharmacology, 9. Available from 10.3389/fphar.2018.00078 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890122/#!po=11.5385.

Tulipani, S., Armeni, T., Giampieri, F., Alvarez-Suarez, J., Gonzalez-Paramás, A., Santos-Buelga, C., Busco, F., Principato, G., Bompadre, S., Quiles, J., Mezzetti, B. and Battino, M. (2014). Strawberry intake increases blood fluid, erythrocyte and mononuclear cell defenses against oxidative challenge. Food Chemistry, 156, 87-93. Available from 10.1016/j.foodchem.2014.01.098.

Try to limit the saturated fats: Eating a diet rich in saturated fats can elevate levels of ‘bad’ cholesterol, which may increase the risk of heart and circulatory complications. Trying to limit saturated fats found in butter, lard, ghee, cheese and fatty meats can be helpful. It is important to remember that for example butter is rich in nutrients and beneficial compounds like butyrate and conjugated linoleic acid. High-fat dairy products like butter have been linked to a reduced risk of obesity, diabetes, and heart problems. 

Some circulation-friendly foods:

· Beetroot

· Oily fish: mackerel, sardines, herring, cold water line caught wild salmon.

· Citrus fruit

· Cayenne pepper 

· Ginger

· Onions and garlic

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HERBAL HOLIDAY AID

When you’re away on holiday sometimes you can experience cuts, bruises, upset tummies,

sleeplessness and a variety of other minor ailments. It’s not always easy to go to a doctor or find medical support whilst away, so taking a small kit of essential herbal supplies that includes things such as plasters, bandages and gauze, and a selection of herbs, herbal oils and creams away with you, can be of great benefit for taking care of minor cuts,

bruises and attacks of nausea and headaches. Here’s a few to consider packing for your travels: -

Aloe Vera Gel – Gels or lotions made from aloe vera are excellent for using to soothe minor burns, scalds and also sunburn. All you need to do is apply the gel to the affected area and let it do its work. Calendula Cream – Calendula is both antiseptic and anti-inflammatory, it’s a lovely soothing cream that can be used for minor cuts, grazes, insect bites and also nappy rash. Ensure cuts and grazes are thoroughly cleaned and free of any dirt or grit before you apply calendula cream. Chickweed Cream – This remedy is often used to help sooth eczema, but it is also a useful cream to have in your remedy box, it can help sooth minor burns or scalds. Chickweed also has the ability to help draw out impurities from the skin in things like boils and abscesses, it also rather useful for helping to remove splinters from the skin and soothing insect bites and stings. Comfrey Ointment – Is great for applying to sprains, swelling and bruising. Although comfrey does encourage cell growth and can help heal up cuts quite quickly, it is not antiseptic and its rapid healing properties can lead to abscesses if is used on a wound that has not been thoroughly cleaned, so ensure that you have thoroughly cleaned the wound and preferably used an antiseptic cream before applying comfrey ointment. Tinctures of Arnica and Witch Hazel – Both of these tinctures are useful added to water and made in to a compress to help bring relief to tired and aching legs and can also speed up the healing factor of bruising. Witch hazel tincture can also be added to soothing lotions for soothing minor burns and sunburn and because of its astringent nature it can help minor cuts and grazes to stop bleeding. Add a little witch hazel tincture to water and use a cotton wool ball soaked in the solution to help clean the cut or graze and staunch the blood flow. It’s also useful for taking the sting out of insect bites. 

Herbal teas can also double as skin washes and rinses, good tea herbs include fennel for digestive upsets, lemon balm for headaches, especially irritating tension headaches and elderflower and yarrow are good to have if there is a chance that you could pick up a cold whilst away,

both are excellent anticatarrhal herbs and can help to reduce fevers.

Chamomile Tea - An infusion of Chamomile flowers can be taken as herbal tea for nervous upsets, it’s soothing and gentle and useful to sip if you’re having problems sleeping. Chamomile tea can be turned in to a steam inhalant to help sufferers of hay fever get some relief, but make sure that you’re not allergic to members of the asteraceae family first! Left to go cold and some cotton wool pads placed in it, it can be placed on the eyes to help bring relief to tired eyes. The tea can also be used as a hair rinse to lighten blonde hair, and added to a facial steam to help cleanse the skin of impurities. Ginger Powder - Ginger powder can be taken to help relieve the symptoms of dyspepsia - heartburn, bloating and flatulence - and morning sickness, indigestion and period cramps, it can be taken as a tea or in capsule form. It may also help to bring relief to arthritic and rheumatic pains, soothe migraine headaches and soothe tired and aching muscles. Peppermint Tea – Is good for soothing nausea, upset stomachs and IBS, like ginger it can also be taken for dyspepsia. If symptoms last more than three days seek professional advice. Peppermint tea that has been allowed to cool can be used as a hair rinse for greasy hair, and as a facial tonic, or added to a foot bath to help sooth tired aching feet. Cold peppermint tea can be used as a cold compress to help sooth tension headaches. Try combining ginger and peppermint and drinking as a tea to get the best from both herbs. Essential Oils There are a number of essential oils that can be useful to add to your holiday essentials kit, rosemary oil is great when diluted in a carrier oil for easing aches and pains caused by arthritis and rheumatism. Thyme oil is a great antiseptic and it’s also antispasmodic to, so it’s useful to massage into cramping and aching muscles, after it’s been diluted in a suitable carrier oil of course! If you’re going abroad, chances are that mosquitoes will be a problem, the oil most often used to repel mosquitoes is citronella, but oils that contain citronellol and geraniol such as basil, cedarwood, eucalyptus, geranium, lavender, lemongrass, rosemary and tea tree all have insect repelling properties. Use any of the oils mentioned above or below at a ratio of 2-3 drops of essential oil to 1 tsp of carrier oil and rub on to the skin to deter flying pests. Citronella Essential Oil – Is an excellent way to deter fleas and flying insects such as mosquitoes, in general it only works in close proximity and if used in a bug deterrent spray it needs to be applied often. Add to citronella oil to lotions, creams and soaps, and to shampoos for the hair. Add to washing water for floors and surfaces where antiseptic, insect repelling and antibacterial properties are required. Lavender Essential Oil – Diluted in a suitable carrier oil, lavender oil can be used to soothe bites and stings, its antiseptic and antibacterial properties may help prevent a bite or sting from becoming infected and it can help the skin to heal. When diluted in a suitable carrier oil it can be used on minor burns, cuts and grazes and can speed up the healing process. A few drops on your pillow may help you get to sleep, and diluted it may help ease headaches and migraines. Add to lotions, creams, soaps, face masks, foot powders and bath salts for the skin, and shampoos for the hair. Tea Tree Essential Oil – Like lavender, tea tree oil is antiseptic, antibacterial and it’s also anti-fungal, diluted in a suitable carrier oil it can be used topically to ease cold sores and if applied when the first symptoms appear may stop the sore developing all together, it’s also useful for applying to warts, and other fungal infections such as athlete’s foot. Add to shampoos for dandruff sufferers, lotions, creams, balms, salves, washes and soaps where an antiseptic and antimicrobial action is required. Disclaimer: Whilst every effort has been made to source the most up to date and accurate information, we cannot guarantee that remedies in our articles are effective, when in doubt, consult your GP or a qualified Medicinal Herbalist.

Remember also that herbal remedies can be dangerous under certain circumstances therefore you should always seek medical advice before self-treating with a homemade remedy, especially if you are pregnant, breastfeeding or suffer from any known illness,

which could be adversely affected by self-treatment.

https://discoveringherbalmedicine.blogspot.com/2019/07/herbal-summer-travel-essentials.html 

Herbal summer drinks

Sipping delicious cooling herbal infused drinks during hot summer days can decrease the uncomfortable feeling. Why don't you try some of the exotic recipes and tell us (thegreenherbalistclinic@gmail.com) what you think and which one was your favourite. See the blog below.

https://discoveringherbalmedicine.blogspot.com/2019/07/using-herbal-teas-to-keep-cool.html

https://eurekalert.org/pub_releases/2021-01/asfm-pgh011121.php 

https://www.thestar.com/life/health_wellness/advice/2021/01/09/do-the-bugs-in-our-guts-make-us-sick-sad-and-obese.html

https://greekcitytimes.com/2021/01/09/best-diet-2021-mediterranean/

https://www.medicalnewstoday.com/articles/nutrition-and-mental-health-is-there-a-link

https://www.mindbodygreen.com/articles/what-gastroenterologist-does-to-make-gut-healthy-changes-in-new-year

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HEALTH BENEFITS OF MUSHROOMS

How the lowly mushroom is becoming a nutritional star 

Mushrooms are often considered only for their culinary use because they are packed with flavour-enhancers and have gourmet appeal. In the past, food scientists like me often praised mushrooms as healthy because of what they don’t contribute to the diet; they contain no cholesterol and gluten and are low in fat, sugars, sodium and calories. But that was selling mushrooms short. They are very healthy foods and could have medicinal properties, because they are good sources of protein, B-vitamins, fibre, immune-enhancing sugars found in the cell walls called beta-glucans, and other bioactive compounds.

https://news.yahoo.com/lowly-mushroom-becoming-nutritional-star-150242235.html 

The best ever Mushroom Stroganoff

This is so good, seconded by my veggie daughter in law. Try this quick, creamy and comforting vegetarian casserole with brown or basmati rice.

https://www.bbc.co.uk/food/recipes/mushroom_stroganoff_80260 

 Swap avocado on toast for crunchy sourdough toast with creamy rosemary butter, soft mushrooms, and lashings of Parmesan. 

Mushrooms on toast with chilli and rosemary butter recipe

 Wonderful fungi have been connected with many health benefits 

Including helping your hormones, boosting your brain, providing antioxidants, reducing insomnia, managing or reducing anxiety, fighting inflammation, lowering your LDL cholesterol, and even helping with blood pressure.

https://www.onegreenplanet.org/natural-health/10-medicinal-mushroom-powders-to-buy/ 

Six Mushrooms That Act as Turbo-Shots for Your Immune System

Does the thought of medicinal mushrooms scare you off? Take a deep breath and stay with us. Yes, we’re going to tell you to put mushrooms in your coffee (among other things). But there’s good reason for this, we swear. One of the easiest ways to get your mushroom fix, though? Simply add a spoonful to whatever’s on the menu — be it your morning smoothie, veggie stir-fry, or cup of java.

https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#for-inflammation/ 

Don't be in the dark when foraging mushrooms this year in the B.C. Interior

With the cool and wet spring experienced by most of the province, it’s looking like a good year for wild mushroom foraging in British Columbia. However, after a particularly active year for mushroom poisonings in B.C. in 2019, an Okanagan mushroom expert is advising those intending to go searching for fungi to use caution and seek expert advice when harvesting wild mushrooms this summer and fall.

https://infotel.ca/newsitem/dont-be-in-the-dark-when-foraging-mushrooms-this-year-in-the-bc-interior/it75301 

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