by Clementine O’Shaughnessy,

Three out of four of British people experience depression at some stage of their lives. Most of these people do not receive adequate care. However, researchers may have discovered a new “drug” for depression that most people can take advantage of and utilize: Exercise.

In an American study, (which involved 80 adults aged 20 to 45 years who were diagnosed with mild to moderate depression) researchers looked at exercise alone to treat the condition and found:

• Depressive symptoms were cut almost in half in those individuals who participated in 30-minute aerobic exercise sessions, three to five times a week after 12 weeks
• Those who exercised with low-intensity for three and five days a week showed a 30 percent reduction in symptoms
• Participants who did stretching flexibility exercises 15 to 20 minutes three days a week averaged a 29 percent decline

However, most people who are not used to exercising don’t know where to start. Even the thought of exercise is daunting, especially if you are over-weight. When clients ask me about advice, I suggest gentle walking. Its easy, low impact on the knees and back, cheap and can be done at any time of the day.

A 2010 study on primates published in Neuroscience also revealed that regular exercise not only improved blood flow to the brain, but also helped the monkeys learn new tasks twice as quickly as non-exercising monkeys; a benefit the researchers believe would hold true for people as well.

We all know that children need exercise. We also know that they don’t get enough of it. Apparently less than a third of kids aged 6 – 17 yrs get 20 minutes of exercise a day. This is awful! Ensuring kids get enough exercise means a reduced risk of diabetes, improved immune function, weight loss, better sleep, improved mood, increased energy, reduced restlessness and stronger bones.

This blog post also appears in Clementine’s personal blog www.clementine-hypnotherapy.co.uk/blog

Meditation has been practiced for thousands of years. Originally developed to help deepen understanding of the sacred and spiritual forces of life, it is now more commonly used to help with relaxation and stress reduction. By finely focusing your attention on an external source, such as a candle flame, or an internal movement, such as your breath, you can eliminate the stream of jumbled thoughts that may be crowding your mind and causing you stress. The process results in enhanced physical and emotional well-being.

‘Mindfulness’ is a term that’s been increasing in prevalence recently, with ‘mindfulness meditation’ at the forefront of alternative NHS treatments for mental health disorders. As well as helping with illnesses such as depression and panic disorder, mindfulness meditation can help us simply to slow down, relax and improve focus on our actions. How many times have you forgotten your keys, or spent the morning panicking that you’ve left the back door open? Mindfulness can help us to increase our awareness of the present moment, reducing careless behaviour which add to our daily stresses and anxieties.

The best way that we can attain peace of mind is by changing our thoughts from negative to positive. As meditation helps us to focus on the moment, there is no room for judgement or stressful thoughts. Feelings of dissatisfaction and nagging thoughts that we’re not doing ‘enough’ can bring down our enjoyment of life, even of the things which bring us the most pleasure. Meditation gives us back a sense of wellbeing and perspective so that we can move on with our lives and deal with challenges easily.

Sam May is running his 6-week Meditation for Health and Wellbeing course at The Natural Health Clinic, Bristol, from the 26th January 2012. Call 0117 9741199 to book.

 By Sally Beare, dip BCNH, CNHC

It’s that time of year, when we may have overindulged a little during the festive period, it’s cold and rainy so we’ve been stuck indoors, and many of us are feeling a little bit… lacklustre.

One quick and effective way of getting the shine back is to have a spring clean. I don’t mean the backs of the kitchen drawers and behind the sofa – I mean an internal spring clean. Our bodies, just like our houses, gather detritus which stops us from functioning at our best and can lead to illness.

Fasting is a natural process which animals undertake when they are sick. Children, too, will often avoid food when they are ill. Many of us adults are sick, in a low-level way, because we have had many years or decades in which to accumulate minor problems around the body, thanks to our less-than-perfect diets and lifestyles. Fasting and juice cleansing can be incredibly effective ways to enable the body to heal itself of illness and slow down the aging process.

When we eat food, it takes up a large proportion of our energy to digest it (notice how sleepy you feel after a huge meal). When we stop eating for a period, that energy is freed up and resources are diverted to healing areas of the body which need it. Old diseased cells are gobbled up by macrophages and fat cells are burned as fuel. Toxic matter is disposed of, and our cells, tissues and organs have new life breathed into them.

When juice cleansing, you will feel hungry for the first day or two, but after that your body adjusts to the new conditions and stops wanting food. You may find reading recipe books or cooking meals for the rest of the family particularly interesting, and you may fantasise about certain foods, but you should surprise yourself by not wanting to actually eat. It is only after you start eating solid food again that the desire to eat returns.

When doing a cleanse, you may feel tired and headachy for the first two days but after that you will start to feel better and better each day. By the end of the cleanse, you will be amazed by how much energy you have despite not eating.

During the next few months we will be running two types of cleanse at the clinic – a five-day colon cleanse and a three-day juice cleanse. Note that neither of these methods is strictly a fast, in which only water is drunk; a cleanse is a gentler method and, whilst you may wish to choose a quiet week in which to do your cleanse, you should also be able to continue with your normal daily routine. We are offering the following two types of cleanse at The Natural Health Clinic, Bristol, to choose from:

The Colon Cleanse

For this cleanse, you will drink a specialised formulation of apple pectin, psyllium husk and bentonite clay mixed with apple juice every four hours for five days. This gentle but strong formulation bulks out inside the colon and attaches to and removes old rubbery mucoid plaque and other old toxic detritus – you’ll be amazed by what comes out. A formulation of herbal digestive enzymes is also taken during this cleanse so as to make sure things ‘keep moving’.

During the cleanse, I will provide daily email and telephone support. There will also be a group meeting available during the cleanse for those who wish to share their experiences and egg each other on!

An optional lymphatic drainage massage to give your immune system a boost is also available at the end of this cleanse.

The Juice Cleanse (with massage)

The juice cleanse is a three-day cleanse during which you will drink fruit and vegetable juices and broths approximately every three hours during the day with a two-day lead-up to the cleanse in which you prepare the body with careful food choices. This cleanse should help your body start to shed toxins, give your digestive organs a well-earned rest, support your liver, and give your system a chance to rejuvenate.

During the cleanse, I will provide daily email and telephone support. We will also provide you with juice, smoothie and broth recipes to use at home and recommend particular juices from Blue Juice (situated beneath the clinic).

The package includes a lymphatic drainage massage at the end of the cleanse.

All packages include a Q and A session with me about which type of cleanse might be best suited to your needs, how to prepare for the cleanse, and what to expect. Please call the clinic on 0117 9741199 to book.

Please note: If you are suffering from a serious illness, always consult your GP before booking a juice cleanse.

www.sallybeare.com

Lose weight

Every year, gyms and health clubs are inundated with new memberships as people try and stick to their resolution to lose weight. Sadly, most of these memberships go unused after only a few months. Save money and time by eating a balanced diet, walking or cycling, and drinking plenty of water. Simple!

Make time for a big project

If you’ve made it your mission to write that novel or start that business this year, take some time every day to think about your goal. Many of us feel that we don’t have enough time, but by setting aside just half an hour a day, you’ll be well on the way to achieving your dream. Daily meditation is another excellent way to get some much-needed ‘me’ time.

Give something back

Donating either your time or cash to a national or local charity is a great way to make a difference, feel good, and learn new skills. If you’re strapped for time and/or money, giving a few hours or pounds a month is still a great start.

Reduce your carbon footprint

Swap your daily car journey for a walk or a bike ride, cut down on how much energy you use in your home, and try and purchase locally produced items for a greener way to start the new year.

Look after yourself

Taking time out for yourself is the most important thing you can do to keep the rest of your life running smoothly. Relaxing, reflecting and recharging your batteries will mean that no matter what this year may bring, you’ll be ready for it. Come and visit us at The Natural Health Clinic, Bristol, for a range of revitalising treatments, including meditation, massage, acupuncture and much more.

Above all else, a very happy new year from all of us at the clinic!

Season's Greetings!

It’s post-Christmas: the food has been devoured, the presents opened, and that bottle you were saving for New Years has somehow disappeared! It can be easy to feel a little fragile after the festive season, so it’s a good idea to know some simple ways to help your body recover.

Luckily, our bodies have natural detox systems to help them recover after we’ve overindulged. The digestive system, the skin, and the liver all work in different ways to help detox your body from chemicals such as food toxins, alcohol, cigarette smoke and household chemicals. There are several ways to help these processes along, detailed below:

Be Kind To Your Liver

We all enjoy a drink at Christmas, but overdoing it can cause harm to our livers, which are constantly working hard to protect us. Lemon juice is rich in limonene which encourages detoxification (try it in some hot water with honey). Milk thistle is also good for protecting the liver, as well as bitter vegetables such as fennel and artichoke. These contain enzymes which stimulate the cleansing process, making it easier for your liver to deal with the harmful substances.

Keep it Balanced

Detoxing need not mean cutting out certain food groups altogether. Interestingly, dairy products can help many people to lose weight when eaten alongside plenty of fresh fruit and vegetables. The protein in dairy can also promote feelings of ‘fullness’ for longer, making it easier to cut down on snacks. So you won’t have to cut out dairy just because you’ve overdone it on the chocolate this Christmas!

Defend Yourself!

Digestive troubles such as stomach ache can be dealt with easily with root ginger or peppermint. Peppermint is proven to help with gut complaints, and root ginger helps your body build a natural defence against illness. Either of these can be combined with food or made into hot drinks, for an easy way to add a little more natural health to your diet.

Come and check out our Detox programme at The Natural Health Clinic, Bristol, for a helping hand! We all wish you a happy, healthy new year.

Hypnobaby is a 5 week hypno-birthing course. The course is run by two experienced hypnotherapists and expert hypno-birthers. The classes are being held at The Natural Health Clinic, 39 Cotham Hill, BS6 6JY. This antenatal course will be run on Tuesdays, from November 15th 2011, from 7.30pm – 9.30pm.

There will be a FREE taster session on Tuesday 8th November from 7.30pm – 8.30pm. Come along and see how it can help you have the birth you deserve.

The course will teach you: - 

• How to deeply relax
• Self hypnosis techniques for labour
• To feel confident about your body
• To be positive and ready for the birth
• To voice your hopes and fears
• To feel empowered
• About the brain and hypnosis
• The role of positivity and the chemical response
• The neurology and physiology of pain

Most people who I talk to about acupuncture have a somewhat limited idea of what it can do for them. I often see patients coming in with some form of back pain or tension in the neck and shoulders, thinking that this is all that acupuncture might be able to help them with. In most cases there are underlying patterns that need to be addressed as well, manifesting in other areas of their physical health and wellbeing, such as their digestion, menstruation, and sleep for example.

However more often than not there is also an emotional component to their complaint, sometimes quite deeply affecting their spirit. The notion that acupuncture can help on this deeper level may not have been considered. And yet in some cases treating with acupuncture on this deeper level alone can resolve their physical symptoms.

There is a line from the Nei Jing, a Chinese medical classic dating back to c. 200BC, which indicates the importance of addressing this deepest level of a person’s wellbeing:

“When one applies medical treatment, one must keep in mind first of all, the patient’s spirit.”

Many of the several hundred acupuncture points on the body have a spiritual function, and this is often expressed in the name given to a particular point. Some obvious examples are ‘Spirit Storehouse’, ‘Spirit Burial Ground’, and ‘Spirit Tower’, ‘Heavenly Window’, and ‘Gate of Hope’. Acupuncture points such as these have been used for thousands of years to treat patients on the deepest level of spirit, and sometimes the practitioner might only use one of these points in a single treatment, working on the ‘less-is-more’ principle.

Patients being treated at this level may simply report ‘feeling better in themselves’. This commonly includes a lessening of any emotional unrest, such as stress, anxiety or agitation. However it can also bring about an alleviation of physical symptoms, such as digestive or menstrual problems, muscular tension, headaches, and other aches and pains.

Sam practices a combination of Five Element and TCM (Traditional Chinese Medicine) styles of acupuncture, and works from The Natural Health Clinic in Bristol. For more information please visit: www.lucentacupuncture.com

Arguably one of the most stressful time of the year will soon be upon us, and I would like to offer a few homeopathic remedies, which help to see your way through with a little less stress.  These remedies should be taken in a 30c potency, which are available from most chemists and health shops.  Remedies should not need to be taken more frequently than every hour, and one or two doses is normally sufficient.  Remember if symptoms persist, please consult your homeopath or GP.

Ignatia – On the run up to Christmas, when you are trying to get everything together, shopping, food, etc. and you end up being responsible for just about everybody and everything, plus feel like screaming at the same time.

Robinia – After you have eaten too much, and are feeling bloated, or have heartburn or stomach acid, this remedy works as well as any proprietary brand of antacid, and within minutes.

Nux vom – When you have over-indulged, especially in the rich festive fare, or drinks of an alcoholic nature and you wake in the morning regretting the night before, Nux vom is the remedy to clear your head and make you feel sane again.  It is also a good remedy to help after overworking and to ease constipation.

Arsenicum – We hope you will not need this one!  It is a useful remedy for the symptoms of food poisoning, especially if you have sickness and diarrhoea, also if you have a burning pain in the stomach.

Gelsemium – Often people contract the ‘flu over the Christmas period, possibly because of increased contact with others, or possibly because of having a time to relax whilst not at work and you ‘make time’ to be ill!  Gelsemium can be used to help with the ‘flu symptoms, but is also of use when the ‘flu has gone, but you still feel tired and lethargic.

If you are still feeling ‘out of sorts’ or suffering with a seasonal illness then book a homeopathic appointment with Paul Black at the Natural Health Clinic.  To help you start 2011 in better health Paul is offering a promotional discount of 20% giving an hour’s consultation plus remedies for £32. (offer valid until 31/1/11).

Tuina is part of the traditional medicine of China. Central to the understanding of this medicine is the concept of qi. Qi is the life force or vital energy which flows through all living things, including our own bodies.

In a healthy person, qi flows smoothly around the body. If, however, the flow is disrupted then illness can occur. Tuina aims to rebalance both the flow of qi and the muscles and joints through gentle, but stimulating massage techniques.  These techniques work on the whole body and on specific acupuncture points.  Treatments are carried out over clothing, either sitting in a chair, or lying on a massage table.

Tuina can help a wide variety of conditions including: back pain, neck pain, frozen shoulder, tennis elbow, ligament injuries, tendonitis, RSI, athritis/rheumatism, migraine, neurological conditions etc.

I initially began training in tuina in 2004 during my acupuncture degree at Westminster University.  Since then, I have undertaken further training in tuina for physical pain and injury rehabilitation.  I have found that tuina and acupuncture complement each other very well, and I often suggest a mixture of the two treatments within the same session.  I use acupuncture for quite specific purposes, but tuina can be used in a more flexible way to relax and release larger areas of the body.  I also use it to unify and reconnect the body, for example by frequently working down the arms and legs during neck, shoulder and back treatments.

The strength and emphasis of the treatment is very much tailored to the individual – for example, a frail elderly patient may require gentle, nourishing techniques, whilst an injured rugby player would probably need something more vigorous and stimulating in order to improve.

I’ve had very good feedback about tuina from my patients, and not just from those who aren’t keen on needles.  Typically they are left feeling relaxed but invigorated, and I have found the success of my treatments has increased since integrating tuina.

If you’d like to try tuina, I’m running the following promotion until the end of 2010:

20 minute tuina ‘taster’ session (neck and shoulders, or back and legs) for just £10.  Available Wednesday afternoons – please ask for a 20 minute session when booking.

Tom Kennedy MBAcC (tomtheacupuncturist.co.uk)

Bristol homeopath Paul Black is urging women to look after their health by taking regular time out for themselves.

Women’s lives today are busier and more stressful than ever, with many juggling jobs, childcare and looking after the home. Stress can increase the likelihood of illness, with research linking it to decreased functioning of the immune system¹ and raised cholesterol levels.²

And women are one-and-a-half times more likely to be affected by anxiety and depression, according to the charity Mind.

Paul says women often put themselves last to the detriment of their own health. “I see many women patients who have ignored symptoms and carried on when ill or tired. It’s vital that early warning signs are paid attention to, and often all that is needed is some relaxation time. After all, women are usually the linchpin of family life.”

Homeopathy is a system of medicine based on treating the individual with highly diluted substances given mainly in tablet form, which triggers the body’s natural system of healing. Based on their experience of their symptoms, a homeopath will match the most appropriate medicine to the patient.

Paul explained that women often turn to homeopathy as a last resort when all else has failed.  Either conventional medicine has no “cure” (such as in chronic thrush or persistent bladder infections) or they do not want to take long term medication such as HRT for menopausal symptoms or the contraceptive pill for heavy periods. Sometimes, despite debilitating symptoms, doctors can find no “disease” to explain the symptoms.

Homeopaths see each patient as an individual, treating the person rather than the illness. Hence, patients with the same medical diagnosis will need different homeopathic medicines (known as remedies) according to the complex interaction of their symptoms. A homeopath will also need to know a range of detailed information, such as lifestyle, food preferences, and personality traits.

Problems suffered by women commonly seen by homeopaths in their clinics include acne, mental and emotional issues, persistent infections, menopausal symptoms such as mood swings and hot flushes, and hormonal problems such as PMT and heavy periods.

For more information, please contact Paul Black on

0117 974 1199 or 01275 339422.

Notes:

There is a growing research evidence base demonstrating that homeopathy is clinically effective beyond placebo,³ that treatment by a homeopath is safe⁴ and that homeopathic medicines can have specific biological effects.⁵

By the end of 2009, 142 randomised controlled trials (RCTs) comparing homeopathy with placebo or conventional treatment had been published in peer-reviewed journals. In terms of statistically significant results, 74 of these trials were able to draw firm conclusions: 63 were positive for homeopathy and eleven were negative.⁶

Five major systematic reviews have been carried out to analyse the balance of evidence from RCTs of homeopathy – four were positive^,7,8,9,10 and one was negative.¹¹

References

1. 1. Herbert TB, Cohen S. Stress and immunity in humans: a meta-analytic review. Psychosomatic Medicine, 1993; 55(4): 364-379
2. 2. Steptoe A, Brydon L. Associations between acute lipid stress responses and fasting lipid levels 3 years later. Health Psychology, 2005; 24(6): 601-7

3. Taylor MA, Reilly D, Llewellyn-Jones RH, et al. Randomised controlled trials of homoeopathy versus placebo in perennial allergic rhinitis with overview of four trial series. Br Med J 2000; 321: 471–6

4. Dantas F, Rampes H. Do homeopathic medicines provoke adverse effects? A systematic review. Br Homeopath J 2000; 89: 535–8

5. Witt CM, Bluth M, Albrecht H, et al. The in vitro evidence for an effect of high homeopathic potencies – a systematic review of the literature. Complement Ther Med, 2007; 15: 128–138

6. Mathie, R. The Research Evidence Base for Homeopathy. British Homeopathic Association, 2009.

www.britishhomeopathic.org/export/sites/bha_site/research/evidencesummarypdf

7. Kleijnen J, et al. Clinical trials of homeopathy. Br Med J, 1991; 302: 316–23

8. Linde K, et al. Are the clinical effects of homoeopathy placebo effects? A meta-analysis of placebo-controlled trials. Lancet, 1997; 350: 834–43

9. Linde K, et al. Impact of study quality on outcome in placebo controlled trials of homeopathy. J Clin Epidemiol, 1999; 52: 631–6

10. Cucherat M, et al. Evidence of clinical efficacy of homeopathy – A meta-analysis of clinical trials. Eur J Clin Pharmacol, 2000; 56: 27–33

11. Shang A, et al. Are the clinical effects of homoeopathy placebo effects? Comparative study of placebo-controlled trials of homoeopathy and allopathy. Lancet, 2005; 366: 726–32