Mundane superfoods – part 2
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
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Does nature restore you? – 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
How to increase the chances of a natural birth…
Interventions during labour and childbirth are on the rise but a large proportion of pregnant women would like a natural birth but are concerned about pain relief. Against this back drop, a recent randomised control trial looked at the effectiveness of a two day birth preparation course in supporting natural birth. The birth preparation course attended by both the pregnant women and their birthing partners, covered the standard medical advice and self-administered complementary therapies including
- visualisation, breathing, massage and yoga to enhance relaxation
- yoga and acupressure to facilitate labour progression
- breathing, yoga and acupressure to aid pain relief
Hypertension – Can massage help?
After introducing, Hypertension, I discussed lifestyle and dietary factors that may assist you in either lowering high blood pressure or preventing it. Now I would like to share with you the scientific evidence of the effectiveness of massage in assisting with the management of Hypertension. Seated Acupressure Neck & Shoulder Massage 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, reduces stress and high BP. Relaxing (or Swedish) Massage In 2013 Givi in International Journal of Preventive Medicine looked at the effectiveness of a relaxing (swedish) massage in the management of pre-hypertension. The study was a single-blind clinical trial with 50 women selected by random sampling divided into a control and test group. The test group (25 women) received 15 minute swedish massage 3 times a week for 10 weeks. Their BP was measure before and after each session and 72 hours after finishing the massage therapy. The results indicate the average systolic and diastolic BP in the massage group were significantly lower. In addition 72 hours after the finishing the massage therapy there was still a significant difference between the test and control group. So if you are concerned about your Blood Pressure, go to your GP and have it checked. Then why not book a massage. References Cady SH and Jones GE, Feb 1997, Massage therapy as a workplace intervention for reduction of stress, Perceptual & Motor Skills, (1) p157- 158 Givi M, Feb 2013, Durability of Effect of Massage Therapy on Blood Pressure, International Journal of Prevention of Medicine, 4 (5) P 511 - 516.
