Bates Method – Part 1
For most people their sight is their most important sense. This is probably due to the fact that about 80% of the information we take in via our sense is through our eyes.
If you have impaired vision as I do, we all know the standard options:
- Glasses
- Contact lens
- Laser Eye Surgery
There is one more option, the Bates Method that most people aren’t aware of. Developed by a New York ophthalmologist he published his method in 1919 (yes 1919!). People with
- Myopia or short-sightedness
- Hypermertropia or long-sightedness
- Presbyopia or “old-age” sight i.e. loss of reading vision as you get older
- Astigmatism
have all responded to the Bates Method.
In 1957, C A Hackett a Bates Method Teacher (the Bates Method is a instruction manual), analysed 10 years of her work in which she treated 2180 patients with problems with their eye sight. She found 75% achieved lasting improvement and 45% were able to do without their glasses completely.
Right now you are probably thinking, “if this is so great, why haven’t I heard of it before?”. That’s a good question, and the answer probably is because it’s a way of re-educating your eyesight. Which means it takes time and definitely isn’t a quick fix.
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Sleep – So you aren’t sleeping well, what can you do?
So you have checked out my tips for having a good night’s sleep and you still aren’t sleeping well, so what can you do? First remember that we are very resilient and our bodies are built to cope with the odd poor night’s sleep. We have an inbuilt ability to deviate from the “normal” pattern of sleeping which can be a big advantage in today’s demanding world. Napping If you imagine your cave man ancestors, with predators lurking around it wouldn’t always be possible to find a nice comfortable cave and sleep for 7 or 8 hours! There is evidence that hunter-gatherers slept in short bursts of time throughout the day. This sleep pattern is still around today in babies and young children. In 2002, Ellen MacArthur competed in the Vendee Glob and set a new world record for fastest circumnavigation of the globe as a solo sailor. During this 72 day race she had 385 naps the longest of which lasted 35 minutes. So if you don’t have time for a long sleep or aren’t sleeping well, try napping! Keep your perspective Research has shown that people with SAD or depression often spend more time in bed, but not actually sleeping — leading to misconceptions about how much they sleep. So while I would not recommend watching the clock – as it only makes people more concerned about not sleeping, it is useful to examine your thoughts about sleep. For most people not being able to sleep properly is a temporary setback—uncomfortable and mildly debilitating, yes—but remember you WILL sleep again. Insomnia Insomnia is usually a symptom, typically secondary to something else. It is best characterized as the inability to fall asleep, stay asleep, or waking too early in the morning. These types of sleep disruptions are often indicators of other medical or psychological problems, such as sleep disorders or depression and anxiety. Insomnia symptoms that last longer than 30 days are usually identified as “chronic” or severe. Treatments for Insomnia Cognitive behavioral therapy, or CBT, has become widely used to treat many symptoms of insomnia and is especially useful for relieving chronic or severe insomnia symptoms. Alternative therapies such as melatonin, valerian, acupuncture and other holistic or compliment treatments including reflexology are also being used for insomnia.
Natural ways to reduce anxiety – Part 6
My final tip on reducing anxiety is to try chamomile. Chamomile is a herb with a long history of use. A cup of chamomile tea is a common home remedy to calm frayed nerves and promote sleep. A 2009 study showed chamomile may also be a powerful ally against generalized anxiety disorder. The study found people who took German chamomile capsules (220 milligrams up to five times daily) had a greater reduction in scores for tests that measure anxiety symptoms than those who were given a placebo. A more recent trail, much longer term trail reported similar results and noted that the treatment was safe with only a few mild side effects. References https://nccih.nih.gov/research/results/spotlight/040310.htm Amsterdam JD, Yimei L, Soeller I, et al. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology. 2009 ;29(4):378–382. https://www.thefreelibrary.com/Long-term+chamomile+treatment+for+generalised+anxiety+disorder.-a0503569379
Do you have tight hips? – Part 2
I know many of my clients sit at a desk for very long hours which can lead to tight hips. So in this post I want to show you how to stretch them.
How to stretch your hips
Single knee hugging Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side. Bilateral knee hugging Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds. "Cobra pose" Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down Hip flexion with abduction/adduction Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side. External hip rotation Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg. Internal hip rotation Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds. If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.
