[vc_row][vc_column width=”1/2″][vc_single_image image=”7258″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]Below is the link to my complimentary, downloadable guided MP3 meditation”Health Connection”. I’m sure you’ll love it and get a lot of value from it.

I know many of you will think the same as me. We all have an inner voice, intuition or an inner intelligence. Some call it a gut feeling. Now the exciting thing is that we have a gut feeling about the things that may help to nourish our health and promote healing. I believe there is part of us that is able to help steer us in a positive and healing direction – help us to make decisions, or to take some sort of action, or to see a particular practitioner or make some lifestyle changes.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”I call this inner knowing our “Inner Health Guidance“” font_container=”tag:h3|text_align:center” css=”.vc_custom_1681194736895{padding-top: 5px !important;padding-right: 5px !important;padding-bottom: 5px !important;padding-left: 5px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]I’m sure most of us can think of times that we had a gut feeling about something and followed that through.
So i have a question for you:

“Do you specifically  listen to and trust your Inner health Guidance to help you towards better health or wellbeing?”

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”7270″ img_size=”large” css=”.vc_custom_1681195575150{padding-top: 6px !important;padding-right: 6px !important;padding-bottom: 6px !important;padding-left: 6px !important;}”][/vc_column][vc_column width=”1/2″][vc_column_text]So I have made you this MP3 specifically for this reason – to help you to tune in to your inner voice and see what you can do, right now (or very soon), that is going to move you towards better health and healing. I think it can take some practice to tune in and hear what is revealed and not filter it or reject it because it wasn’t something you were expecting.

And this doesn’t have to be difficult or time consuming. That’s why I made this MP3 only 10 minutes!

I want you to be able to quickly access your Inner Health Guidance and use this inspired information to help you take a positive step towards health in a way that is ‘soul’ lead if you like.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]

The Next Step

So check it out and enjoy. If you want to linger longer in the meditation, then just stop the recording in the appropriate places.

Here’s the download link 10 min MP3: Health Connection Meditation

Let me know what comes up for you – I’d love to know! Send me an email.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Pictures

1: Blue Ripples: https://pixabay.com/users/geralt-9301/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2758146

2: headphones: https://pixabay.com/users/firmbee-663163/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=605422

3: Meditation: https://pixabay.com/users/leninscape-2892621/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2176668[/vc_column_text][/vc_column][/vc_row]

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“With The Right Intentions, Allow This Christmas Positive, Powerful And Healing For You”

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”6928″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]You get to decide how Christmas is going to be for you this year. Regardless of circumstances, you have the ability to make this a powerful, positive and healing time for you. Let me explain.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]I know for many of us Christmas I a wonderful and joyous time while for others it is subdued, lonely or illness-focused.

So how can we ‘make the best’ of this Christmas and really use this time to celebrate, nourish and heal in a deeper, more profound way?

It comes down to being intentional about how you want your Christmas to be. Let’s plan to embellish the highs and be sensitive to our vulnerabilities in a way that is positive and promotes our wellbeing. A great way to do this is to work out your Christmas Theme for 2022.

Let’s Design Your Christmas Theme
An easy way to begin to do this is to focus on the emotions – they are our guide to what’s happening for us at a deeper level. Think about what kind of emotions you want to experience over Christmas. Of course we will all experience all sorts of emotions, but what would you like to be a focus for you? What emotions would be appropriate to really acknowledge so that they are honored and not ignored.  Now I’m not talking about superficial levels here! Go a little deeper and tease out what’s below the surface. I suggest you choose between 1 and 3.

Here are a 2 very different examples. I’ve over simplified things here, but you’ll get the point and you can then apply the process to your situation.

eg 1: A kind of obvious one is just enjoying being around family. But looking a little deeper there is a strong feeling of appreciation towards your sister and for the ways she has supported you this this even though it hasn’t been easy for her.  You may feel this love and appreciation for others in your family as well for different reasons. Can you articulate what this appreciation is for and how does it feel to you?

eg 2: Experiencing an illness or injury (yes that’s my knee!). How will I feel if I am not physically feeling well, or in pain on Christmas day? Would be easy to feel depressed! What if my health is not going to ever get back to what it was before? Ok, so Christmas may be more subdued this year.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”6819″ img_size=”full”][vc_column_text][/vc_column_text][/vc_column][vc_column width=”1/2″][vc_column_text]

The Alternative

The alternative to having an intentional theme, is to leave things more to chance allowing our emotions to be more easily side-tracked, depending on what’s happening around us. It’s a bit like an athlete who turns up to a major event, not fully prepared and expects to do well and qualify for the state championship.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Allow Your Theme To Emerge!

Now that you given some thought about the emotions that may come up for you around Christmas, can you build a bit of a theme around them that is true to what you feel and honours what is is that you need that’s nourishing, positive or perhaps embellishing. Using the above examples:

eg1: I want one theme this Christmas to be about appreciation of family members that have been part of my life

eg 2: I want one theme to be acceptance – acknowledging my health as it is right now. Accepting that I might feel depressed at times over Christmas.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”6936″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]

Intentionally Shape Your Christmas

So now that you have 1-3 themes, have a think about how you might be able to express those themes or re-word them in a way that is not only real and truthful but also positive in one way or another. Ok, back to our examples:

eg1: I’m going to hand make some ‘appreciation’ Christmas cards this year and express my love to certain family members. I will find a beautiful poem to read out just before Christmas dinner.

eg2: On Christmas morning, I will still do a meditation I found on line to help release some anger I feel about my health and how it has affected me. But then I’ll reflect on the last 12 months and remind myself of all the positive things that have happened to me throughout the year. “Even though I may feel low at times over Christmas, I intend, as much as I can to acknowledge all the good things I have experienced over the last 12 months.”[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]

Embellish Your Theme

eg1: I’ll make a card to hand out to everyone on Christmas day, expressing why I appreciate them. I’m going to make a real effort to find something to appreciate in people I meet over Christmas and if and when it’s appropriate, I’ll tell them! Or I might tell them anyway!

eg2: I am going gift myself a new journal, a nice pen and a candle for Christmas and spend time day-dreaming about the next 12 months and  write down my aspirations and dreams for 2023 no matter how ‘big’ or ‘small’.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text][/vc_column_text][vc_single_image image=”6938″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]

Possible Themes

Here are some ideas for your Christmas Themes – tweak and modify accordingly!
-Celebration of family
-Appreciation of friendships
-Progress with your health
-The joy of a relationship
-Christian reflections
-Taking a rest from work
-Acknowledging loneliness
-Reflecting on the pandemic and government responses
-The loss of friends & loved ones
-The level of your current health
-Health: your current state of health, healing that has occurred, how you’d like your health to be in 12 months time,
-Relationships: Celebrate family & friends, , appreciation and love for a partner, acknowledging loniness, the loss of friends and loved ones
-Spiritual: Reflect on how much you are loved, Christian qualities, your belief in a greater power,
-Personal: celebrate achievements, acknowledge disappointments, taking a rest from work,[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]

How Would You Like This Christmas To Be For You?

So as you can see, there are ways to influence how we experience times like Christmas. I’d love you to let me know how you intend your Christmas to be this year.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Pictures

1: Pic by Monicore: https://pixabay.com/users/monicore-1499084/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3009949

2: Man thinking: from Pixabay. https://pixabay.com/users/peggy_marco-1553824/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=5011953

3:Deborah Hudson – Card: https://pixabay.com/users/hudsoncrafted-5201554/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3481061

4: Candle: https://pixabay.com/users/congerdesign-509903/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1750640[/vc_column_text][/vc_column][/vc_row]

Intentional Stretching:
A Path To Healing

There are many different ways to stretch (1), depending on what you want to achieve and the current state of your muscles and joints. Sometime strengthening certain muscle groups is also important, it in this article I’m focusing on stretching. Generally speaking, gentle and very controlled stretching can be a wonderful addition to a holistic approach for musculoskeletal problems – in other words, when you are trying to address various aches, pains or injuries. When it comes to healing and treating these problems, incorporating mindful and gentle approach is usually the way to go. I call it, intentional stretching.

Mobility
Firstly, gentle and appropriate stretching helps improve flexibility and range of motion within the limits of a particular injury or restriction. This is particularly beneficial if you’re dealing with physical discomfort or restricted movement due to muscles or joints. It encourages blood flow to the muscles, promoting healing and reducing stiffness as well as helping inflammation to subside.

Mindfulness
In the context of a holistic approach, that is intension stretching, this practice not only addresses the physical aspect but also taps into the mind-body connection. As you stretch, focus on your breath and cultivate a sense of mindfulness. This can help you become more aware of your body’s needs and promote a deeper connection between your mental and physical well-being.

Mind Body Techniques
You may already know that as a Homoeopath & Naturopath part of my approach is to help make sure that my clients have the right kind of mindset while they are taking natural medicines in order to maximise their health and healing. While you are treating, for example, a sore back, or headaches or stiffness in your shoulders, then having the right kind of mindset is going to give you that healing edge. So as you are stretching, visualise the muscles releasing and feel how good it feels to release tension. You can take some time to imagine or even journal on how it feels to be healing, feeling the relief. Enjoying how your body feels. Now this might seem a bit strange if your not used to doing this sort of thing, but it’s taking basic visualisation and positive thinking to the next level.

Consistency
Remember, consistency in your stretching is really important and will help you to get the best results. Regular, gentle stretching, coupled with your holistic approach and possibly some natural medicines, can become a valuable part of your overall well-being routine. Listen to your body, be patient, and celebrate the progress along the way. Now many of my clients are ‘time poor’ and find it difficult to spend a lot of time stretching. Now let me tell you a little secret – even if you do 5 minutes when ever you can, that is far better than doing none at all right? Also if you are cherry picking your stretching, doing the salient ones that will give you the biggest benefit, then it makes it much easier to maintain a bit of a stretching program that consists of 4 or 5 or even just 2, stretches. You can always build on what you are doing.

And Remember….

If you think the exercises are not helping then let your practitioner know. Sometimes a bit of tweaking makes all the difference.
It goes without saying, unless you have been told otherwise by your therapist, if there is any pain or discomfort – STOP!

References:

(1) Current Concepts In Muscle Stretching For Exercise And Rehabilitation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

Pictures

Main Pic: yoga-day-4542707_640
Image by Veronica Bosley from Pixabay
https://pixabay.com/users/veronicatxoxo-13701527/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=4542707

Dog Pose: yoga-2662227_640
Image by Keifit from Pixabay. https://pixabay.com/users/keifit-2065861/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1686065

Red Singlet: yoga-2662227_640
Image by 3534679 from Pixabay
https://pixabay.com/users/3534679-3534679/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=2662227

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“Intentional Healing – Step 3 ”

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”5840″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]I find today’s topic so interesting when are exploring ways to promote healing  that goes beyond just healing symptoms. Now don’t get me wrong here!  Dealing with and treating symptoms is an integral part of health – this has been my approach with my clients for over 30 years. Getting relief from symptoms using natural medicines is such an important part of my holistic practice. Now there is a time to take a step back and say, “ok, you’re benefiting from a holistic approach to your health and taking healing natural medicines, so what’s next?” How do I experience an even deeper level of health, healing and wellbeing? So let’s take a look now and see ‘what is next’ for those who want to take the next step and see what it means to experience more profound wellbeing.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Understanding and indeed experiencing your own boundaries of your health is one of the first steps to take. Now this often happens at the same time as having treatment for symptoms, or dealing with an illness, or finding mental and emotional balance. So what do you understand the limits of your wellbeing, to be? For example, do you think the migraines you are having are just part of life and something you will have to get used to or do you see them as a passing? Is your IBS or other digestive issue, something that is unlikely to go away and that you’ll always some level of digestive issues unless you take steroids, for example.  One last example might be that you believe feeling various levels of depression is inevitable given the state of the world we live in.

The focus here is not what is true or not true, not what you have been told by your medical practitioner and not on your past experiences. These things of course play a role, but at the end of the day we simply want to just understand and experience  what is that you believe about your health. Or to put it another way, to …

“Experience Your Current Health- Reality”

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Natural Medicines

Apart from increasing our own self-awareness, one of the reasons I encourage my clients to acknowledging the here and now and experience their current health-reality, is so that as a practitioner, I can prescribe appropriate medicines that take this into account. For any system of holistic medicine, what the individual is experiencing at a deeper level can determine the approach and the medicines used to help them.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Be open

It is certainly not always an easy thing to face the status quo honestly and sincerely. I have some clients for which this step is so very challenging for one reason or another. But the important thing here is to be open to the process. Sometimes it is the job of an experienced practitioner to guide the client to a deeper understanding of their deeper experiences. Sometimes it takes an individual just to quieten the mind and to listen.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_single_image image=”6816″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]

Moving Forward

Whether for self-awareness or as part of holistic treatment, one of the main reasons for all this emphasis on accepting the present state is that it allows us to move forward with our healing with some level of acceptance of where things are now with regards to your health. From this position it can be easier to move forward with healing and wellbeing. Here’s a simplistic example that makes the point: if you have more acceptance of your health, then it is likely that feelings such as resentment or anger, will be less. It is more difficult to experience deeper healing when there is anger. And even if there is still anger, having that openness to accept that, ‘I am still angry’ can help us to process the emotion and move towards a more balanced emotional state.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]

Easy Exercises For You

Mind Focus: You probably do this already to some degree, but if you haven’t already, I encourage you see if you can deepen your experience a little more. You might like to proceed with some sort of meditation to become more centered. I have some examples of questions (see below) that are designed to help open you up to deeper levels. When you’re relaxed, simple ask these questions of yourself and then be patient and wait to see your response. It might be an answer in thoughts, an image or a feeling. Just allow yourself to respond without judgement and without trying to change or modify what comes up for you. Try to be that interested observer, having equanimity and not reacting to what comes up for you.

Journaling: Many people find writing in their journal a wonderful way to focus and allow deeper levels to be reached. So use the questions as journaling prompts and see what comes up for you. If your not sure what to do, write out the questions and then, without judgement, just write whatever come to you. Don’t edit. Just express it and follow your feelings and thoughts. ‘

Go Below The Surface

There will be different levels to your answers, so we want to go beyond the more ‘obvious’ ones and see what’s beneath that. For example, having migraines means there are times you can’t even think and have to go to bed until it passes.  At a deeper level, it might mean for you that it is really challenging for you to practice the violin and therefore this might affect your audition. This then brings up your anxiety about money.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text][/vc_column_text][vc_single_image image=”6819″ img_size=”large”][/vc_column][vc_column width=”1/2″][vc_column_text]

Questions To Ask

How healthy can I be?
Are then any less obvious factors that get in the way of my healing?
How much healing can I experience?
In what ways does my health affect my life?
What are some of the less obvious ways my health limits the things I want to do?
If I was healthier than I am now, what’s one thing I would do that I currently don’t?
With a higher level of wellbeing, what would you do differently in your life?[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text][/vc_column_text][vc_column_text]

The Next Step

Now that you have focused on the here and now with regards to your health, I believe you are in a better position to move forward in one way or another – enhancing your healing and levels of wellbeing. This can be self-directed or you may seek the help of a practitioner to use natural medicines and mind-body approaches to help you.

Note: For some people it is very difficult and challenging facing the reality of their current health and they may really benefit from seeking professional help.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Interested In Intentional Healing With Me?

If you are interested in allowing me to help you with your health and healing and you want to enjoy a deeper level of wellbeing, then I’d love to hear from you. Best thing is to go to my website and use the form to get in touch with me.

https://andrewjamesnaturopath.com/book-a-consultation[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”64px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Pictures

1: Journaling: from Pixabay. https://pixabay.com/users/pexels-2286921/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=1868015

2: Man thinking: from Pixabay. https://pixabay.com/users/peggy_marco-1553824/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=5011953[/vc_column_text][/vc_column][/vc_row]

I’m doing a series of free Face Book lives and regardless of what sort of a year you have had, I want to really encourage you all to start thinking about ending the year on a “Healthy High”. This means physically, mentally and emotionally.

These short face book lives are going to show you how to optimise your health and wellbeing – peaking at the end of the year.

You see, we have a huge amount of input regarding how we end the year in terms of our physical, mental and emotional health and healing. Regardless of where your health is right now, you CAN massively contribute to your sense of wellbeing between now and end of year.

Let’s end this year, the year of challenges, on a “Healthy High” and start 2021 with a renewed and strong sense of wellbeing, feeling as healthy as we possibly can, vital and full of energy.

Come and join me for my short FB lives. Like and follow my face book page Andrew James Healing Centre
The FB lives are not at any particular time so you can catch the replay of course.

I will show you key strategies so that you can shape the rest of the year and be as healthy as you possibly can be. The latest video will be pinned to the top and you can find others under Videos.  Look for “How To Finish 202 on a Healthy High”

Go to Face Book:   Andrew James Healing Centre 

[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]The stages of acceptance are so important to understand when yo want to move towards a better state of well-being. These stages apply equally to emotional states like grief as well as physical illness and disease. The very stage is an acknowledgment or acceptance of how things are for you right now. This is not something we immediately think of – we are often so caught up in looking forward, trying to find a way out of a situation and looking for improvement and well-being.  But it is the first step in your ‘health journey’ and finding balance and a better state of well-being.

It is a full, honest and deep acceptance of your state of your physical, mental and emotional health as it is today. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]You see, it is very difficult to experience a deeper level of health and well-being, when you haven’t fully accepted your health as it is now. Let me give you an obvious example (a case I saw in the clinic) and that way you can see how it applies to many situations that involve both the emotions as well as physical symptoms.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][hc_info_box info_box_type=”boxed” icon_hc=”hc-icon-leaf” icon_color=”#81d742″ icon_size=”large” title=”A Case Example” css=”.vc_custom_1595381298897{border-top-width: 5px !important;border-right-width: 5px !important;border-bottom-width: 5px !important;border-left-width: 5px !important;padding-top: 5px !important;padding-right: 5px !important;padding-bottom: 5px !important;padding-left: 5px !important;background-color: #e4e8c7 !important;border-left-color: #63a533 !important;border-right-color: #63a533 !important;border-top-color: #63a533 !important;border-bottom-color: #63a533 !important;border-radius: 5px !important;}” box_height=”50″]I saw a client suffering from a severe case of IBS (irritable bowel syndrome). It caused not only a lot of inconvenience, but pain and discomfort. Over the years the frustration has been building as they have tried all sorts of treatments and nothing has really helped in the way they would like. Yes, some relief here and there but no long term and stable improvement. They became more and more frustrated and angry. Anger was their daily companion.

Real and sustained healing came to my client only after we spent time playing with idea of ‘accepting’ his condition for what it is. Just being really honest about the huge impact it had on his life and the consequences of that. Not being able to go out for the day without being worried about having to go to the toilet with a few minutes notice.

His condition had massive life-consequences for him and the emotional toll was huge.
Just being with his anguish, anger and sadness and allowing those emotions to ‘be there’ and working through them in various ways, was in itself a tremendous healing process for my client.
And for those of you that like a bit of science as well, go back to the issue of cortisol I talked about in part 6.

I had been prescribing him natural medicines which helped but the best improvement in is health came after this acknowledgement of his health in the here and now and all the consequences of it.
So you get the moral of this story. In most health-situations we need to stop and take stock of where we are. Not looking forward. Not craving for our health to be something that it isn’t.[/hc_info_box][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Now here comes the exciting part! By accepting the status quo, we are never suggesting for one nanosecond, that our health will stay at that level and that we cannot move towards an improved wellbeing. On the country, its like the acceptance of the now unlocks the ‘channels’ that allow us to progress and move forward in deeper and more significant ways.

All of this means, of course, our immunity is going to have a ‘healthier’ body to be able to do what it is so wonderfully designed to do.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Pictures

Woman thinking sunset. Image: Free-Photos, Pixabay https://pixabay.com/photos/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=401541[/vc_column_text][/vc_column][/vc_row]

According to the NSW Health Regulations, we strictly follow Covid 19 infectious control regulations.

So you can relax and enjoy your treatment

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Health Effects of Chia Seeds

Chia seeds were used to sprout on top of little clay statues call Chia pets – after watering, the seeds would sprout, looking like hair! A bit of a fun novelty. Now Chia seeds have become know as a super food for the heath effects!  They have a very high nutritional content and can be a really good food to help maximise your nutritional intake.

The Aztec are attributed to being the first to grow and harvest chia seeds and it was considered to be one of the major food crops of that civilisation and was even used as currency to pay taxes and other day-to-day expenses. Chia seeds eventually lost popularity with the arrival of the Spanish. Salvia Hispanica is a member of the mint family and the seeds range in colour from brown, black grey and white. Other herbs belonging to this group include sage, peppermint, basil and rosemary. The medicinal effects of Chia seeds have been used by the Southwest Native Americans for endurance, but its uses also include easing constipation, improving joint mobility and increasing energy. In homoeopathic medicine, many plants from the mint family are used for a wide range of conditions.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]The seeds can be used as a flour / meal (pinole) to make cakes and biscuits and porridge. They can also be soaked in water or juice – the drink is called Chia Fresca in Mexico. There is also the oil extracted from the seeds which makes a lovely dressing for salads.

There are high levels of protein in the seeds, healthy fats, fibre and various vitamins, minerals and antioxidants and in this regard they are a little like flax seeds but the advantage is that they don’t need to be crushed and they don’t go rancid as easily. Like many seeds, chia have the quality of lasting a long time – up to 2 years without refrigeration! This is partly due to the antioxidant levels. The seeds contain 40% of oil and a large percentage of this is the healthy omega 3 (ALA). This oils is an essential fatty acid – that means we are not able to produce it in the body and must have it through our diet. The antioxidant effects and the fatty acids make the seeds an excellent immune simulator. Check out my article Immune System Booster Vitamins.
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Health Advantages of ALA

Lowers triglycerides and encourages healthy cholesterol levels
It is a hypotensive which helps in heart disease
Anti-inflammatory action
Protects the liver
Helps control sugar levels in the blood
Protection from conditions like arthritis, autoimmune disease and even cancer.

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Chiatrition Chia seeds are superior to other plant and marine sources of Omega 3 – the essential fatty acid, it is low in sodium, high in protein, lipids, fibre and antioxidants, fewer carbs than most other grains, it is valued as an ideal energy source for athletic endurance, and now called “Superfoods”.

Omega 3 – Chia seed has 8 times more omega 3 than salmon, more importantly, chia doesn’t contain cholesterol and toxic heavy metal components as fish and other marine or animal products.

Calcium – Chia seed contains 5 times more calcium than milk.

Protein – Chia seed possesses 23 percent protein, this is higher than other traditional cereals such as wheat(13.7 %), corn(9.4 %), rice(6.5 %), oats(16.9 percent) and barley(12.5 %).

Fibre – Comparing the fibre content of chia, it has 1.6, 2.3, 2.6, 8.3 and 9.8 times more fibre per 100 grams of an edible portion than barley, wheat, oats, corn and rice, respectively.

Iron – Comparing iron content of chia seed with other traditional iron-rich sources products, chia seed has 6, 1.8, and 2.4 times more iron per 100 grams of edible portion than spinach, lentils, and beef liver.

Antioxidants and vitamins and minerals

Chia contains high portion of antioxidants, and that makes it a very stable source of omega 3, and enables us to store chia seed and flour for extended periods of time without becoming rancid. Chia seed is also a good source of B vitamins.

These so-called ‘Super Foods’ do play a role in moving towards better health so my suggestion is that if you haven’t already, go and try some chia seeds – they are easy to find and look up the net for more ways to use them. I just add them to my nuts and seeds and have them as a snack throughout the day. This way I’m getting some protein as well as good quality fats without too much carbohydrate. Let me know what you think!

[/hc_info_box][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Table of Nutrients Found In Chia Seeds (average per 10 gms)[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]Energy 192Kj 1920Kj
Protein 2.0g
Fat, total 3.4g
Saturated 0.4g
Monounsaturated 0.3g
Omega 5 3.4mg[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Omega 7 3.5mg 35.0mg
Omega 9 201.1mg
Polyunsaturated 2.6g
Omega 3 1.9g
Omega 6 0.7g
Carbohydrates 3.7g[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Sugars 0.0g 0.0g
Fibre 3.6g
Calcium 50mg
Potassium 50mg
Magnesium 29mg
Iron 0.6mg
Phosphorous 60mg[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References
Image Chia seeds: ally j, Pixabay
chiaseed-3986385_1280 https://pixabay.com/users/allybally4b-11136103/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3986385
Table of nutrients: HistoryAndOrigin.htmlhttp://www.chiaseeds.net.au/pages.php?pageid=7
http://www.ahdintl.com/_oldsite-archive/ChiaSeeds-[/vc_column_text][/vc_column][/vc_row]

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Is There A Natural Treatment For Osteoporosis?

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]“Every 8 minutes, someone is admitted to an Australian hospital with an osteoporotic fracture….”

There is good reason to to try and find if there is a natural treatment for osteoporosis with statistics like this one!
Recent statistics show that in Australia, 1 in 2 women and 1 in 3 men over 60 years of age will have an osteoporotic fracture in their lifetime. In fact, every 8 minutes, someone is admitted to an Australian hospital with an osteoporotic fracture. This is expected to rise to one every 3 – 4 minutes by the year 2021, as our population ages.[/vc_column_text][/vc_column][vc_column width=”2/3″][vc_video link=”https://youtu.be/CyAtCX3d0Mw” align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Definition

Osteoarthritis: This is the most common type of joint problem where the cartilage within the joint degenerates resulting in a decrease of the joint space and it can even result in one bone touching the other bone. https://www.healthline.com/health/osteoarthritis

Osteoporosis: This is a completely condition where the density of the bone is reduces and there are more ’empty’ spaces within the bone. This results in a weakening of the bone and an increased risk of a fracture.
https://www.healthline.com/health/osteoporosisteoporosis? [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_message message_box_style=”solid” message_box_color=”chino” css=”.vc_custom_1589891378556{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-radius: 5px !important;}”]

Just How Much At Risk Are You?

Quiz: Let’s see where you stand.
Do you do any of the following things?
If so, you are more likely to develop osteoporosis
or make it worse if you already have it.

• Smoke
• Drink excessive amounts of alcohol
• Not get enough sunlight exposure
• Lead a sedentary lifestyle
• Eat a diet low in calcium

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Yes to any of the following, increases osteoporosis risk

History of osteoporosis and fractures within your family?
Cortico-steroid use (commonly used for Asthma)
Do you have:
Rheumatoid arthritis
Over-active thyroid or parathyroid glands
Coeliac disease
Other chronic gut conditions
Chronic liver/ kidney disease

Males: Impotence, Lack of libido
• Other symptoms of low testosterone levels

Women: menses stopped 6-12 consecutive months
(excluding pregnancy, menopause or hysterectomy)
• or have you experience early menopause?

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Is Calcium A Natural Treatment For Osteoporosis?

If you need to take a calcium supplement, keep in mind that not all calcium supplements are created equal. Microcrystalline hydroxyapatite is a form of calcium shown to be superior to other forms of calcium. This form of calcium has been shown to be very well absorbed and highly effective in the management of osteoporosis. As well as calcium, microcrystalline hydroxyapatite also contains all the natural elements of healthy bone, including silica, boron, type 1 collagen, zinc, manganese, copper, and the all-important GAGs (glycosaminoglycans). GAGs are proteins upon which bone tissue is built, and are not present in other types of calcium supplements. What is also critical is to have the correct concentrations of each of these ingredients as this determines the effectiveness of supplementation.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][hc_info_box info_box_type=”boxed” icon_hc=”hc-icon-leaf” icon_color=”#81d742″ icon_size=”large” title=”Calcium is vital for bones” css=”.vc_custom_1589891500747{border-top-width: 5px !important;border-right-width: 5px !important;border-bottom-width: 5px !important;border-left-width: 5px !important;padding-top: 5px !important;padding-right: 5px !important;padding-bottom: 5px !important;padding-left: 5px !important;background-color: #e4e8c7 !important;border-left-color: #756b64 !important;border-right-color: #756b64 !important;border-top-color: #756b64 !important;border-bottom-color: #756b64 !important;border-radius: 5px !important;}” box_height=”50″]Calcium is a vital mineral required for the formation of strong bones, as it helps increase the density and strength of bones. Calcium can be found in many food. However, many people do not get their recommended dietary intake (RDI) of calcium from their diet. Fortunately, if you are not getting enough calcium from your diet, calcium can be taken in the form of a natural supplement. We have excellent supplements available for you at the Centre so come and see us so we can prescribe the right calcium supplement for you.

“90% of individuals over the age of 40 have degenerative changes of their joints”

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More Calcium-Rich Foods

• Calcium-fortified soy milk and juice
• calcium-set tofu
• soybeans and soynuts
• bok choy, collards
• Chinese cabbage
• kale
• mustard greens
• okra

NOTE: Grains, beans (other than soybeans), fruits, and vegetables (other than those listed) can contribute to calcium intake but cannot replace these key foods.

Dairy Foods
The dairy corporations and various government bodies heavily promote dairy foods as the main or primary source of calcium. However there are most definitely other sources of calcium available and this means that if you are not have dairy foods in your diet, then it is possible to be having enough calcium.

Tofu – Worth A Special Mention.
Tofu is a great source of calcium, especially for vegetarians. Just how much calcium is in it depends on how it is made and which coagulating agent is used. Calcium sulfate and nigari (magnesium chloride) are two common agents and these will be listed on the ingredients. Try to buy the one with calcium sulfate – it will contain more calcium than tofu made with nigari. Also calcium levels change between bands, so look at the % of daily calcium.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][vc_column_text]Of course it is best if you are able to gain most if not all of your calcium form a high quality diet. Here are some more calcium-rich foods:
Rump Steak (lean) , Apples 1 medium (Pic: Gundula Vogel, Pixabay), Lamb Chop (lean) Bread – mixed grain Bread – wholemeal Chicken – roasted no skin Broccoli Strawberries 1 cup Eggs – boiled 1 large Baked Beans Oranges 1 medium Apricots – dried Spinach Tahini Soy beans (boiled) Custard Almonds Ice Cream Tofu (calcium set) Salmon – tinned, red Sardines – canned Cheese – mild Cheddar (reduced fat) Cheddar Cheese Yogurt – Low fat Yogurt – Plain Milk – Regular Milk – Reduced Fat (1%) Milk – Skim Milk – Calcium Fortified[/vc_column_text][/vc_column][vc_column width=”1/2″][vc_single_image image=”5246″ img_size=”medium” add_caption=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Now if you are able to incorporate high calcium foods while maintaining acid:base balance in your body, then the health-benefits will be even greater. Remember that it’s ok to have acid foods in the diet, but the key is to balance that out with the alkaline foods. Check out my article on Low Acidic Foods.

While not all studies find a reduced risk of fracturing bones to be associated with higher calcium intakes, research does suggest that adequate calcium and vitamin D can reduce the risk of fractures and osteoporosis as people age. (https://www.vrg.org/nutrition/calcium.php)
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Tips For Bone Health

As well as supplements to reduce the risk of you developing osteoporosis there are some simple diet and lifestyle changes that you can make, including the following:
1: Eat a diet rich in high calcium foods, including dairy (unless it is better for your health to avoid) , almonds, buckwheat, egg yolk, green leafy vegetables and sardines.
2: Increase the amount of weight bearing exercise you do each week (e.g. walking).
3: Quit smoking.
4: Decrease your alcohol intake.
5: Make sure you get some mild sun exposure (i.e. just 10-15 minutes most days) to increase your natural vitamin D production.
6: Dark green leafy vegetables, tofu made with calcium sulfate, calcium-fortified soy milk and orange juice,[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”50px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References:

Image sore lower back: Gundula Vogel, Pixabay
https://pixabay.com/users/guvo59-9285194/?utm_source=link-attribution&utm_medium=referral&utm_campaign=image&utm_content=3605073

http://www.vrg.org/nutrition/calcium.htm
http://www.osteoporosis.org.au/about/about-osteoporosis/preventing-osteoporosis-calcium/
http://www.vrg.org/nutrition/calcium.htm
http://youtu.be/CyAtCX3d0Mw[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text][/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”2/3″][vc_column_text]Now I admit I don’t know many people that excited about reducing their cortisol, but what if I told you that after massage and being able to relax, you will benefit from lower levels of this neurotransmitter in two really wonderful and desirable ways? There are many reasons why a relaxing Massage treatment has such a positive affect on us with numerous health benefits as well as its role in the treatment of musculoskeletal problems. Today I want to highlight these two really significant affects.

Firstly, one of the reason we feel so good after a massage treatment is that it changes three neurotransmitters (I will focus on decreasing cortisol) in our body that automatically result in us feeling good and feeling great!

Secondly, and some might even say more importantly, because of the first thing, our immune system is stimulated.

So this is how it goes
Massage = Relaxation 
Relaxation = Cortisol Decrease, Serotonin & Dopamine increase
Neurotransmitter changes = Immune stimulation

So there is one really good effect followed by another – A causes B causes C . There’s a fascinating review by Field T et al.  (1) showed the positive effects on neurotransmitters following massage therapy. The review looked at people with the following conditions: depression, pain issues, asthma, chronic fatigue, immunological conditions, general “job stress”, and the stress of aging. “These studies combined suggest the stress-alleviating effects (decreased cortisol) and the activating effects (increased serotonin and dopamine) of massage therapy on a variety of medical conditions and stressful experiences.”

“Massage, Relax, Reduce Cortisol
and Stimulate Your Immunity”

NOTE: You can read up more about Remedial Massage on my website.[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_single_image image=”5099″ img_size=”large”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_message message_box_style=”solid” message_box_color=”success” icon_fontawesome=”fas fa-check” css=”.vc_custom_1589113608886{padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 50px !important;background-color: #d6d6d6 !important;border-radius: 5px !important;}”]

Cortisol And Immunity

Now the effect of low cortisol on the immune system has been know for many years. R. Cavallo et al reported (2) way back in 1986, how cortisol, “minimizes the enhancement of human natural killer (NK) cell activity in vitro…”. In other words, it can reduce the effect of the immune cells.

And again (3), this time in 2014, PJ Oh and ES Lang evaluated the interactions between cortisol and the immune system cancer, in people with cancer. They concluded, “Although these results provide only small evidence of successful immune modulation, they support the conclusion that psychosocial interventions can assist cancer patients in reducing emotional distress and improving immune response.” [/vc_message][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Lowering High Cortisol Levels Can Increase Your Immunity

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][hc_info_box info_box_type=”boxed” icon_hc=”hc-icon-leaf” icon_color=”#81d742″ icon_size=”large” title=”Serotonin” css=”.vc_custom_1589114207352{border-top-width: 5px !important;border-right-width: 5px !important;border-bottom-width: 5px !important;border-left-width: 5px !important;padding-top: 20px !important;padding-right: 20px !important;padding-bottom: 20px !important;padding-left: 20px !important;background-color: #e4e8c7 !important;border-left-color: #63a533 !important;border-right-color: #63a533 !important;border-top-color: #63a533 !important;border-bottom-color: #63a533 !important;border-radius: 5px !important;}” box_height=”50″]Serotonin is another neurotransmitter that’s associated with helping the immune system (REF) as well as stabilising and controlling of our moods and feelings of wellbeing and feelings of joy and happiness. It helps control your sexual desires. When levels are low, feelings of depression can appear. The essential amino acid, tryptophan gets converted into serotonin, helping to regulate when you sleep and wake up. It is found in highest concentrations in the brain, intestines and blood. .
Increasing the serotonin levels may help reduce conditions like depression, stress, OCD, panic and PTSD.

So when the levels of serotonin are low, you can become more prone to depression and anxiety.

Low Levels

• Problems remembering
• General feeling down
• Sweet cravings
• Insomnia
• Low self esteem
• Low sex drive

[/hc_info_box][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_single_image image=”5086″ img_size=”full” css=”.vc_custom_1589114378025{margin-top: 5px !important;margin-right: 5px !important;margin-bottom: 5px !important;margin-left: 5px !important;border-top-width: 5px !important;border-right-width: 5px !important;border-bottom-width: 5px !important;border-left-width: 5px !important;border-left-color: #4d8228 !important;border-left-style: solid !important;border-right-color: #4d8228 !important;border-right-style: solid !important;border-top-color: #4d8228 !important;border-top-style: solid !important;border-bottom-color: #4d8228 !important;border-bottom-style: solid !important;border-radius: 3px !important;}”][/vc_column][vc_column width=”2/3″][vc_column_text]Dopamine is another important neurotransmitter. It’s the one associated with you receiving something you enjoy – a reward, particular foods – it’s the positive anticipation of these things. Say if you love to go to the beach- the mere thought of this can increase dopamine levels. When you can see beautiful hills, the clear blue water and smell the sea air, again levels can rise.

Dopamine has a wide action throughout your body – for example, it is involved in the digestive system, brain function (memory) and controlling your muscles so they do what you want them to do.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

In terms of your emotions, it helps with being alert, feeling happy and enthusiastic. Increased release of the neurotransmitter can give you that state of ‘bliss’. Low dopamine levels decrease your attention span, make it harder to concentrate and lower your motivation level. There are conditions associated with low levels of dopamine, Parkinson’s being perhaps the most well-known as well as depression.

So next time you enjoy your Remedial Massage Treatment, not only will you feel relaxed and refreshed, but your neurotransmitters will be re-balanced and your immunity boosted.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”60px”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]References

(1) Int J Neurosci. 2005 Oct;115(10):1397-413.Cortisol decreases and serotonin and dopamine increase following massage therapy. Field T1, Hernandez-Reif M, Diego M, Schanberg S, Kuhn C.

(2) Experientia. 1986 Feb 15;42(2):177-9.
Cortisol and immune interferon can interact in the modulation of human natural killer cell activity.
Cavallo R, Sartori ML, Gatti G, Angeli A.
https://www.ncbi.nlm.nih.gov/pubmed/3081362

(3) J Korean Acad Nurs. 2014 Aug;44(4):446-57. doi: 10.4040/jkan.2014.44.4.446.
Effects of psychosocial interventions on cortisol and immune parameters in patients with cancer: a meta-analysis.
Oh PJ1, Jang ES2.
https://www.ncbi.nlm.nih.gov/pubmed/25231810

Dev Comp Immunol. 2020 Jan;102:103473. doi: 10.1016/j.dci.2019.103473. Epub 2019 Aug 19.
Effects of dopamine on immune signaling pathway factors, phagocytosis and exocytosis in hemocytes of Litopenaeus vannamei.
Tong R1, Wei C1, Pan L2, Zhang X1.
https://www.ncbi.nlm.nih.gov/pubmed/31437524

Front Immunol. 2020 Feb 11;11:186. doi: 10.3389/fimmu.2020.00186. eCollection 2020.
Serotonin: A Potent Immune Cell Modulator in Autoimmune Diseases.
Wan M1,2, Ding L2,3, Wang D1,2, Han J2, Gao P1.
https://www.ncbi.nlm.nih.gov/pubmed/32117308

Hamostaseologie. 2016;36(1):11-6. doi: 10.5482/HAMO-14-11-0073. Epub 2015 Feb 19.
Platelet serotonin modulates immune functions.
Mauler M, Bode C, Duerschmied D1.
https://www.ncbi.nlm.nih.gov/pubmed/25693763

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