My aim with these Blogs is to pass on simple, easy, tips and hints for improved well-being. I avoid suggesting anything unpleasant or prohibitively expensive as I prefer the bang-for your-buck interventions; the ones that under-promise and over-deliver!
Good Health shouldn’t have to be an expensive or elusive quest. I don’t post too often either as excessive advice is just as annoying as not having enough information; there are only so many hours in a day to get everything done
Well all good things must end, and having completed my yoga retreat in the beautiful mountain region of Ubud, Bali, it’s time to head back to Australia and work for me!
The lessons learnt during the stay at The Yoga Barn, Ubud, will be incorporated into my daily routine.
Look out for my next post where I will share some of the key insights I learnt during my stay.
be well, be happy
The new year is perfect time to reset health and lifestyle goals and start afresh.
With this in mind, and inspired by Dr. Vranich’s ‘breathing’ pod cast (see ‘just breathe’ post), I have decided to take a little time out to attend a yoga retreat in the picturesque hills of Abud, Bali.
What better way to start the new year!
So while I’m breathing, stretching and posing (yoga) the Clinic will be closed as from Monday 8th January and re-open 9am Wednesday 17th January.
If we had to nominate the most important nutrient for our wellbeing it would uncontestably be oxygen. No other nutrient is anywhere near as indispensable; easily proven by seeing how long you can hold your breath for! Poor breathing patterns are, overwhelming, the rule rather than the exception amongst us. And being poorly oxygenated as a result of this impacts on every part of our wellness, both physical and emotional. Dysfunctional breathing means we are always much more fatigued than we should be, thus everything we do is more labored and tiring.
Looking for a quality instruction manual of correct breathing, I recently came across a book called “Breathe” by Dr. Bresila Vranich (easily found on Book Depository etc.) Dr. Vranich is actually a Psychologist counselling mental health issues. She noticed in her work that poor breathing patterns were a universal feature of her patients presentation, and wondered whether correcting this would result in clinical improvements; it did! Bresila gives a very informative talk on a podcast called “Art of Manliness” (podcast 323) for those who are up on podcasts.
Here’s a link to the podcast https://itunes.apple.com/au/podcast/the-art-of-manliness/id332516054?mt=2 , its well worth a listen.
From the Osteopathic perspective having a bit of work done to free up the ribs, thoracic spine, and diaphragm is also of great value assisting effective breathing.
Dr. Joshua Brohier
There is good evidence to suggest that walking is a useful tool in helping to stave off cognitive decline as we age; and this does seem like common sense – healthy body, healthy mind etc. But what precisely is happening when we walk that achieves this? And do other forms of exercise have the same effect?
Conventional scientific thought has always been that the blood supply to the brain is involuntarily regulated by the nervous system and relatively unaffected by exercise. But scientists at New Mexico Highlands University in America have made a discovery that is changing this view. They recruited 12 healthy young men and women to ultrasonically measure the blood flow through their carotid arteries (the big arteries under each side of the jaw that supply most of the blood to the brain; also the ones that vampires like to bite into!)
First, the blood flow was measured with the subjects standing at rest. Then the flow was measured whilst they walked at a moderate pace. Lastly, measurements were taken during running and cycling. And here’s what they found;-
The most significant increase in blood flow took place during running. And even though walking wasn’t as effective as running it still produced a significant increase in blood flow to the brain. And cycling had no effect at all!
It seems that to get the improved blood flow to the brain during exercise we have to have some foot strike – the feet hitting the ground triggers reflexes that improve circulation to the old meat-loaf sitting between our ears. This does make sense from an evolutionary perspective because to raise the pulse one would probably be running either towards, or away from something – fight or flight response. So it would make sense for the brain to be needing more oxygen to process the situation. But our ancestors would not have had many ways of raising the pulse without the foot-strike action – no bicycles for hunter/gatherers!
But walking is still a big step (pun intended) in the right direction. Studies have shown that in people who don’t get any other forms of exercise, walking around 4-5 km per day (the famed 10,000 steps) reduces the risk of death from illness by nearly 50 %.
This new information has encouraged me to take up a moderate degree of running , after a couple of decades of avoidance. I trot around Albert Park lake a couple of times per week and do feel better for it.
Dr. Joshua Brohier – Osteopath
With autumn well underway now is the time to give you immunity a boost before the cold and flu season hits.
I find a natural and healthy way to strengthen the immune system and maintain wellness, is to add or increase immunity-boosting foods and supplements into my diet. Super food powder, immune boosting supplements and soups are the season ‘must have’ !
Some days it seems impossible to eat all the servings of fruits + vegetables I’d like to, so to ensure I reach m daily quota I take a Super food powder such as Vital Greens, which I can blend into smoothies or have on its own with water.
Vital Greens is an easily absorbed, carefully balanced powder blend of essential nutrients that have been extracted from natural dense vegetables and fruits plus the addition of probiotics, herbs, vitamins and minerals.Just two teaspoons daily delivers 76 vital ingredients that are loaded with probiotics, prebiotics, vitamins, minerals, antioxidants, essential fatty acids, fibre and a unique high alkalising pea protein. Just one serve provides 30% of the recommended daily requirements of fruit + vegetables. This means it’s high in antioxidants from pure wholefoods that can quickly be absorbed by the body – especially good when your immune system is compromised.
ORGANIC GINGER & LEMON TEA
Ginger is a powerful antiviral herb that helps the body remove toxins, stimulate circulation and boost the immune system. Lemon assists with the detoxification process and adds a refreshing taste. This boosting tonic is easy to make and nourishing, its potent mix of ingredients will help boost your immune system. Each of these ingredients posses unique, natural medicinal qualities and when combined, they create a soothing tea that can support detoxification, boost the immune system and relieve digestive symptoms. This power charged and delicious tea is great to have all year around.
INGREDIENTS (SERVES 1)
- 1 tablespoon fresh organic ginger – finely grated
- Juice from ½ organic lemon
- 1/2 teaspoon of fresh organic turmeric – finely grated
- 4 cups fresh boiled water (preferably filtered)
*organic is preferred but not mandatory
- Combine the lemon juice, ginger, turmeric into a large tea pot.
- Pour over freshly boiled filtered water.
- Steep for 3 – 5 minutes.
- Sip slowly and feel the healing benefits infuse into your body.
- If desired sweeten to tastewith your choice of Manuka honey or natural sweetener
Brew up a large tea pot and allow the flavours to infuse for at least 5 minutes, then sip slowly and allow the natural properties to get to work.
Vitamin C & Zinc play an integral role is supporting the immunity and possesses many health benefits, including aiding immunity, reducing the risk of age-related eye diseases and helping wounds heal. Vitamin C also helps the absorption of plant-based iron, while zinc is required for the body to make DNA and for cell division.
Take at the first sign of a cold or flu – this duo packs a powerful punch and is an immunity support ‘must have’. There is some evidence that taking zinc tablets within 24 hours of cold symptoms starting may help reduce the severity of symptoms and how long they last.
In addition Echinacea and Olive Leaf Extract have long been talked about as immune boosters and, like zinc, if used at first sign of cold symptoms may assist in reducing the severity and length.