Migraines – part 1

Following on from part 1, I want to introduce you to more ways to do simple mindfulness. 1. Tuning into sounds The hum of a gan, tickeing of a cloack, the round of rain on the window, voices outside the room.  Realing tuning in ot hte volume, pitch and noticing if there's a rthythmic quality to the sound. 2. Experimenting with taste Using a small pleasant tasting boiled sweet, chocolate melting int he mouth or taking a few sips of water.  Noticing the flavour, physical sensations and returning the attention when it wanders. 3. Smell Simply light a scented candle where your like the smell or inhale the sent of your favourite essential oil by placing a drop on a tissue. 4. Hold an object in your hands A pebble, wooden bead pen, cup etc any everyday object.  Focus your attention in to notice the temperature, the texture (roughness/smoothness), the shape and how it feels.  Experiment with your eyes start with open and then notice the difference if you close your eyes. Remember mindfulness is about training the mind, so you don't need to use breath as your anchor be creative, be kind to yourself and start simple with 30 seconds and build up the time slowly and gradually - its a practice not a race!  

Researchers in Iran conducted a randomised control trail to see if reflexology could assist patients undergoing haemodialysis with their nausea.  Haemodialysis is a way of replacing some of the functions of your kidney, if your kidneys have failed, by using a machine to filter and clean your blood. 72 patients were assigned to either an intervention group or control group.  The control group received a foot massage.  The intervention group received 30-minute reflexology treatments once per day for 12 days, one hour after haemodialysis.  The patients were asked to complete a questionnaire to assess the severity of the nausea 15 minutes after the intervention each day. The results showed differences between the groups after treatment, with the severity of the nausea significantly lower in the reflexology group. There are may different causes of nausea including viruses, medication, anxiety, pregnancy & haemodialysis. It is thought the reflexology may reduce the nausea indirectly by decreasing the related symptoms such as anxiety. Reference https://www.ncbi.nlm.nih.gov/pubmed/31383439

In part 1, I explored how you could swap lemon balm for caco.  I want to continue this theme of swaping more common foods for exotic super foods: Use Blueberries for Acai Berries Acai berries (pronounced ah-sah-EE), a sort of cross between a grape and a blueberry, look very much like the latter and, oddly, taste a little like a berry dipped in chocolate. They've been used in traditional medicine to treat infections from parasites, ulcers, hemorrhaging, ulcers and diarrhea. Acai berries come from the Amazon region. Besides the berries themselves, the juice and pulp are commonly added to teas, fruit drinks, fruit bars and other products geared toward health and vitality. Nutritionally, these little berries contain high levels of antioxidants, flavonoids and anthocyanins. But as beneficial as acai berries are, their nutritional profile is very comparable to that of blueberries, which are readily available in your local supermarket. Blueberries have truly remarkable benefits for cardiovascular health, as well as for your brain, insulin response and even cancer prevention. Packed with vitamin C, which boosts your immune system and helps collagen to form, they're also loaded with fiber for greater regularity, impacting your heart health, and manganese, a mineral noted for energy conversion and proper bone development. Reference Blueberry Council