Stretches to Help Lower Back Pain

This week it has been widely reported in the press that Hector Sants is taking time off to recover from stress and exhaustion.   While it is fantastic that he is getting the time and space he needs to recover his health, it reminded me of the importance of looking after ourselves.  So today I wanted to share my top tips for building your resilience. I say building resilience, as the key to good stress management is to build the emotional and mental strength to know that you are OK, even if you don’t feel fully in control of your situation.  While I encourage everyone to manage their time effectively, take control of what you are able to, there are times when we simply have to accept there are things we can’t control.  I was reminded of this myself this week when my landlady told me she would like me to move out by the end of the year, so her spare room is available for her cousin in case he needs it.   This came as a big shock given that I only re-located to London in August.  So while yes it was a shock, it is annoying to have to move again so quickly, I am very aware that I have the resilience to cope with moving again. So what helps build resilience?

1. As I already said taking control of what you can control and accepting what you can’t control.
2. Building a supportive network of friends to who are able to listen when you need support is essential, the old adage a problem shared is a problem halved is true.
3. Be active, whether it’s simply going for a walk in the park or going to the gym.  Physical activity helps us feel mentally stronger and helps clams us emotionally so we are able to see the root cause of our problems so we are able to find effective solutions.  I find going for a walk in a park, clears my mind and gets my creative juices flowing so I can calmly deal with my problems.
4. My next tip may seem rather strange but volunteer or do some kind of community work.  Being around people who have more challenges helps us put our problems in perspective.  For example talking to someone who is dealing with the challenges of cancer really put my needing to move again into perspective.
5. When we feel really in a rush and under pressure it is very tempting to reach for alcohol, coffee or chocolate, but in the long term these don't offer real solutions.
6. In the spirit of keep it simple, stupid, always remember that deep breaths helps the body to relax and help you to let go of whatever mental angst is going on.  When you get busy or anxious it is common to breath very rapidly from the top of your chest.  Putting your hand on your belly, and try breathing in for a count of three and then breath out for a count of three - with the aim of seeing your hand move as you breath deeply enough.
7. Remember Reiki is great if you feel all over the pace  and jaded, while massage helps release all those tight achy shoulders.

In my last blog post, I shared some tips on natural way to trear hearburn, below are more tips: 1. Raw Apple Cider Vinegar Because acid reflux actually occurs due to having very small amounts of acid in your stomach,  raw apple cider vinegar may actually help keep it from occurring. Simply dissolve a tablespoon of it in a glass of water and drink it to improve your acid levels.  However, more research still needs to be done on this. One study found that apple cider vinegar alleviated heartburn symptoms for some individuals, but the effects only lasted between 60 and 75 minutes. 2. Ginger Tea  If you know that you're going to be consuming a huge meal, it may be helpful if you drink a cup of ginger tea at least 20 minutes before you start eating. Simply steep a 2-inch piece of ginger root in two cups of boiling water for five minutes, and then drink. Ginger not only has an anti-inflammatory effect, but also tightens your lower esophageal sphincter, thus preventing acid from refluxing. 3. Papaya A study found that the enzyme papain may help promote better digestion, providing positive effects for people with heartburn, irritable bowel syndrome (IBS) and constipation References https://repository.asu.edu/attachments/166181/content/Yeh_asu_0010N_15671.pdf https://www.ncbi.nlm.nih.gov/pubmed/21990307 https://www.ncbi.nlm.nih.gov/pubmed/20420113 https://www.ncbi.nlm.nih.gov/pubmed/23524622  

Following on from last weeks blog article on the benefits of garlic in fighting colds and flu, I wanted to share more tips on how to reduce the severity of a cold.

1. Take a zinc supplement: Take zinc lozenges or syrup within 24 hours of the start of a cold, as this may reduce the duration of the cold.  The important thing is to take the zinc within 24 hours.
2. Rest.  You body needs rest to heal.
3. Soothe a sore throat.  I personally like to gargle with sea salt water - 1/2 tea spoon of sea salt dissolved in a large glass of room temperature water. Note: This is in appropriate for children as they may not be able to gargle properly.
4. Sip warm liquids.  This could be chicken soup, team or warm apple juice.  Personally I like a wedge of lemon in hot water with a little chunk of ginger sweetened with manuka honey.
5. Vitamin C.   The scientific jutry is still out on Vitamin C. Personally I dose up with 1000mg of vitamin C throughout my cold.  Taking vitamin C before the onset of cold symptoms may shorten the duration of the symptoms.  Vitamin C may provide benefit for people at high risk of colds due the the frequency of exposure.
6. Echineacea.  Study results on whether echinacea prevents or shortens colds are mixed. Some studies show no benefit. Others show some reduction in the severity and duration of cold symptoms when taken in the early stages of a cold. Different types of echinacea used in different studies may have contributed to the differing results.Echinacea seems to be most effective if you take it when you notice cold symptoms and continue it for seven to 10 days. It appears to be safe for healthy adults, but it can interact with many drugs. Check with your doctor before taking echinacea or any other supplement.