Love Vitamin D

Vitamin D

Vitamin D  is important for good overall health, strong health bones, in enabling the proper function of the heart, brain and lungs as well as supporting the immune system.



Our bodies make the vitamin from sunlight, though we can take vitamin D supplements, as well as a very small amount coming from our food.  Vitamin D undergoes several changes in composition within our body before it can be used, when it is ready, it regulates the amount of calcium in the blood, bones and gut and helps cells within the body communicate properly.

Vitamin D enables our body to absorb calcium and phosphorus both minerals required for strong bones.  We could eat a diet super rich in these minerals thinking we were strengthening bone but without Vit D it would be a waste of time.  A severe deficiency of Vit D leads to that Olde Worlde Dickensian condition "rickets".

Additional functions of Vit D include;

• Supporting the immune system and improving muscle function
• Supports a healthy cardiovascular system
• Supports the respiratory system and aids brain development
• Anti cancer effects

As well as rickets, a deficiency of Vit D can be associated with asthma, cancer, type II diabetes, high blood pressure, depression, Alzheimers, multiple sclerosis, & Crohns disease.

So, show a bit of skin to boost your natural Vit D levels, but don't go over board and get sunburn, as that has a proven detrimental effect to the body.

Sharing the coconut oil love

Years before it's popularity took off, I was using coconut oil in treatments as it enabled me to glide wonderfully over a client's body, as well as using it as a moisturiser on my body.  Only recently have I started using it in cooking as I was under the misconception that it make me pack on the pounds.

So here is my basics guide to COCONUT OIL

Organic Raw Coconut Oil has amazing properties;  it can soften and soothe ageing or dry skin, in cooking to ass essential fatty acids into the diet, added to smoothies & shakes it can aid weight loss (the oil contains special fats called MCT's which helps the body's metabolism), can be applied to the hair as an intensive repair agent, left for 30 mins, wash out as normal and be left with silky, glossy locks!

Coconut Oil is rich in antioxidants and fatty acids which make it an excellent skin conditioner as it penetrates into the upper epidermis with ease.  It can help soften the appearance of stretch marks.  Although it is an oil, the coconut does not leave the skin feeling greasy.

Coconut Oil is being used increasingly in nutrition.  The saturated fats found in coconut have an entirely different effect on metabolism compared to fats of an animal origin.  The oil is easier to digest and absorb than other saturated fats.  Also the MCT's (Medium Chain Triglyerides) are not stored as fat reserves as much as animal fats are.  This is because the MCT's provide a longer release of energy to the body and decrease the amount of muscle broken down, and as we know, muscle burns more energy than fat, so the more you have, the more fat can be burned.

I've started using more Coconut Oil in my cooking, using it as a replacement for oil or butter.  It is highly heat resistant so is ideal for baking, frying etc.If you are a little wary, try half and half in a recipe and see how you get on.  Coconut Oil used in a Victoria Sandwich cake that has also been made with gluten free flour results in the lightest of textures to a cake I have ever known :)

I've tried many brands of Coconut Oil over the years, but my absolute fave is the Viridian Raw Organic one, the taste is much more creamy and it smells divine too.  I get mine from Little London Herbal Stores on Trinity Walk

Here are a few recipes using Coconut Oil to get you started.

Goji & Pumpkin Seed Energy Bombs

You'll need; 3 handfuls of goji berries, 3 of pumpkin seeds & 2 heaped tablespoons of Coconut Oil

To make;
Melt the oil in a bowl that is resting above a saucepan of simmering water.  In a food processor or similar, place the goji berries and pumpkin seeds, and chop them until course ground texture is achieved.  Once the oil has melted, add it to the processed ingredients and mix thoroughly.  You will have a sticky but firm mixture.  Roll into bite sized balls, place on a plate & refrigerate until firm.

Spicy Lentil & Coconut Soup

You'll need;  2 tbsp of coconut oil, 1 finely chopped red onion, 1 fresh green chilli, 2 finely chopped garlic cloves, 1 piece finely chopped lemongrass, 100g of red lentils, 1 tsp coriander, 200ml coconut milk, juice of half a lime, 1 chopped spring onion.

To make;
add the garlic, onion, chilli & lemongrass in a pan with melted coconut oil and saute for 5 mins.  Salt to taste(I use unrefined sea salt).  Add the lentils and pour in the coconut milk along with 400ml water.  reduce the heat and allow to simmer for 45 mins, until lentils are soft and mushy.  Take off the heat and add the lime juice.  Serve

A basic guide to Fibromyalgia

When a client came to me last week saying that she'd just been diagnosed with Fibromyalgia, I seized the opportunity to learn some more about the condition.

Fibromyalgia is a longterm condition that causes pain all over the body.  Sufferers may also have increased sensitivity to pain, fatigue, muscle stiffness, IBS, poor sleep patterns, difficulties with memory, restless leg syndrome, anxiety and dizziness among other other things
  
Symptoms can be cyclical with some periods being worse than others, and can be the result of stress, amount of physical activity or even the weather.  

The exact cause of Fibromyalgia is unclear.  Women are 7 times more likely than men to develop it, usually between the ages of 30-50 but it can occur at any age.
Factors that may contribute to the condition include;

Changes to chemicals in the body that are linked to the central nervous system and how pain is carried around the body.
Low levels of serotonin, dopamine and noradrenaline, the hormones that regulate mood, appetite, sleep and responses to stress.  It is thought that cortisol is also a contributory factor to developing Fibromyalgia.
The condition is also triggered often by a stressful, traumatic event, either physical or emotional.

Having Fibro' can lead to a number of rheumatic conditions such as lupus, osteo & rheumatoid athritis.  
Treatment can involve any number of therapies both as a physical and emotional support, as well as a combination of drugs to help regulate hormones and alleviate depression.  
As far as massage is concerned, treatment would only be advised when the condition was in a quiet stage and then only with pressure that is comfortable for the client.  Massage with essential oils can induce a sense of calm in the client and reduce the feelings of stress that come with having the condition, enabling them to relax and prepare the body for a more restful nights sleep.  Treatment would also reduce muscle soreness and tightness around the neck and shoulders that can result in headaches and migraines for sufferers.

Don't suffer with sciatica

Back pain is something most of us have suffered with at some point in our lives, but this week I was presented with a client who had sciatic pain, a condition, I personally, have not come across too often, which led me to conduct some research.

Sciatica is a common complaint caused by the compression or irritation of the sciatic nerve.  This nerve is the longest in the body and runs from the pelvis, through the buttocks, travelling down the legs to the feet.  It can be caused by a slipped disc, pregnancy, degeneration of the vertebral discs or in the case of my client, an imbalance of her shoulders following 2 operations, leading her to over compensate with her lower back.

Common symptoms of sciatica include;

• pain in the buttock or leg, made worse when sitting
• burning or tingling down the leg
• weakness or numbness along the leg
• a constant pain in the buttock
• a shooting pain down the leg

Sciatica usually affects only 1 side of the body, with pain spreading from the lower back, through the buttock, down the leg and frequently as far as the toes. Sciatica can be made worse is the sufferer is overweight, inactive or sleeps on an overly soft mattress.  In most cases, the condition lasts only a few weeks, before the inflammation subsides.  As with my client, massage can prove an effective tool in reducing the pain of the condition.  After 1 treatment, she could notice a marked improvement and is returning this week for another session.  Massage to the lower back, buttock region and leg, helps reduce the pressure on the sciatic nerve, thereby reducing the pain the sufferer is experiencing.

In addition, there are some stretches that can be performed at home to improve the pain and offer some relief.  NB, never overstretch or force yourself into a stretch, listen to your body and go as far as it is able without causing pain.




If you know someone who has sciatica, get them to try these exercises and see if there is an improvement.

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Hello everyone,

Here is the link to this weeks newsletter, continuing on from last week educating readers about their skin and the cake recipe I used that turned up on Lorraine last week.

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MB

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Available with me at The Riverside Natural Health Centre, Trent Bridge, Nottingham.  Sunday appointments also available