Holistic holiday first aid kit – part 1

A few years ago now, I moved to London and one of my concerns about moving to London was that I would loose easy access to open green spaces.  I have always found that walking through natural green spaces which feel very open have always had a restorative affect on my mental health and general sense of well-being.  I know that now I live in London I am very lucky to live within walking distance of Blackheath, so I can still get my "nature top up".  My reaction to nature, made me wonder if their is any scientific evidence of the benefits of nature on health. A narrative review from Mount Royal University in Canada looked at how contact with nature could help the emotional & mental well-being of cancer survivors.  Researches were encouraged by findings that concluded nature could have a positive impact on the well-being of cancer survivors. Gladwell et al  show that lunchtime walks in nature-based environments may provide a greater restorative effect and may improve essential recovery during night-time sleep, potentially enhancing physiological health.  While it may be difficult to take a nature-based walk at lunchtime, it is much easier in the summer to take one in the evening. For those of you that may be thinking, "walking through parks is all very well for you Joanne, but where am I going to find the time for that!".   Please read on... In 201o researched in the UK looked at evidence from 1,250 people in 10 studies and found fast improvements in mood and self-esteem from green exercise.  (Green exercise is defined as activity such as walking, cycling, running, climbing etc in nature).   The study found the strongest impact was in young people and just five minutes of green exercises can boost mental health. References Ray H and Jakubec SL (2014) Nature based experiences and health of cancer survivors, Complementary Therapies in Clinical Practice 20(4): 188 - 192 Gladwell, V.F.; Kuoppa, P.; Tarvainen, M.P.; Rogerson, M. A Lunchtime Walk in Nature Enhances Restoration of Autonomic Control during Night-Time Sleep: Results from a Preliminary Study. Int. J. Environ. Res. Public Health 2016, 13, 280. Barton J and Pretty J (2010) What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis Environ. Sci. Technol., 2010, 44 (10), pp 3947–3955

Fifteen minutes is a very short space of time, so I am often asked by potential clients if they will receive any benefits from such a short massage. Well the good news is that you do receive benefits, and its not just me saying that, or the subjective experience of other clients there is scientific evidence too.

• In 1996 Shulman, K.R. & Jones, G.E. in the Journal of Applied   Behavioural Science, looked at the effectiveness of chair massage in reducing anxiety in an organisation. An on-site chair massage therapy program was provided to reduce anxiety levels of 18 employees in a downsizing organization. 15 control group s participated in break therapy. Subjects’ stress levels were measured with the State-Trait Anxiety Inventory, which was administered twice during pretest, post-test, and delayed post-test to achieve stable measures. The study concluded that significant reductions in anxiety levels were found for the massage group. ¹
• In 1996 Field, Ironson, Pickens et al. in the International Journal of Neuroscience concluded that chair massage therapy offers benefits in not just alleviating the physiological effects of anxiety, but also in improving mental alertness.²
• In 1997 Cady et al. in Perceptual & Motor Skills evaluated the effectiveness of a 15 minute chair massage on reducing stress as indicated by blood pressure. 52 employed participants' blood pressures were measured before and after a 15 minute massage at work. Analysis showed a significant reduction in participants' systolic and diastolic blood pressure after receiving the massage. High Blood pressure is associated with anxiety and stress, this study supports the conclusion that chair massage is relaxing and reduces stress. ³

1. KR Shulman and GE Jones, 1996, The effectiveness of massage therapy intervention on reducing anxiety in the work place, Journal of Applied Behavioural Science (32), p160 – 173
2. Field T; lronson G; Scafjdi F; Nawrocki T; Goncalves A; Burman I; Pickens J; Fox N; Schanberg S; Kuhn C, Sep 1996, Massage Therapy Reduces Anxiety and Enhances EEG Pattern of Alertness and Math Computations, The International Journal of Neuroscience, 86 (3-4) p197-205Read More: http://informahealthcare.com/doi/abs/10.3109/00207459608986710
3. Cady SH and Jones GE, Feb 1997, Massage therapy as a workplace intervention for reduction of stress, Perceptual & Motor Skills, (1) p157- 158Read More: http://www.ncbi.nlm.nih.gov/pubmed/9132704

We can all feel anxious from time to time.  While individuals with anxiety disorders require therapy and/or medication, for individuals with milder cases of anxiety changed to your diet may help. 1. Omega-3 Increase your intake of omega-3 fatty acids found in oily fish.  Omega-3 acids protect you against inflammation and have been show to improve your overall mood and ability to cope with stress. Click here for more information.   This study shows a 20% reduction in anxiety levels amongst medical students taking omega-3.  While this study shows how omega-3 acts as an anti-depressant. 2. Drink chamomile tea.  See studies for evidence of how it helps with anxiety. 3. Eat dark chocolate. There's actually a chemical reason called anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression.  It's a derivative of the Sanskrit word "bliss," and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the "feel-good" aspects of anandamide.  In addition there is a scientific study which shows that it helps you feel calm - so eat dark chocolate without feeling guilty!  See scientific study for evidence. 4. Protein snacks. If like me you are the king of person who needs snacks between meals, then choose a high protein snack like an organic egg, cheese or macadamia nuts as these will stabilise your blood sugar level which means your energy levels don't slump and your mood doesn't either. 5. Eat bananas. Bananas contain dopamine, a natural reward chemical that boosts your mood. They're also rich in B vitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood.