Get Natural Blog

Can't Sleep?

Sun, 03 Apr 2011 13:00:00 -0700

If you’re like 6 million other Britains, you struggle to fall asleep or you wake in the night and can’t get back to sleep. Chronic insomnia not only affects your moods and ability to think in the day, it can also affect your physical health, increasing the ageing process and even contributing to weight gain.

Before going down the ‘sleeping pill’ route, its worth trying a few natural strategies for improving your sleep. I’d recommend trying one at a time to see which, if any, will work for you. My list of favourites (to be taken 45 minutes before bed) includes:

Valerian: A herb with a mild sedative effect; try 1-2 ml fluid extract or 600mg in capsule form. Note: Though most people feel relaxed and calmed, about 10% of users feel ‘stimulated’ by valerian…worth a mention!
Passionflower: A gentle and calming herb, passionflower can help insomnia due to stress and anxiety; try 1-2 ml fluid extract or 500mg in capsule form.
5 HTP: A precursor to the ‘feel-good’ and sleep-promoting hormone serotonin, 5HTP can produce dramatic results in promoting and maintaining sleep. Take 100-300mg; do not use if you are currently taking antidepressants.
Magnesium: A calming, muscle-relaxing mineral which is important in serotonin synthesis. Try 250mg before bed.

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Irritable Bowel Syndrome Tips

Tue, 07 Dec 2010 05:43:00 -0800

Becoming more and more common, irritable bowel syndrome is thought to affect up to 20% of the UK population. Common symptoms of IBS include:

Bloating and gas
Alternating diarrhoea and constipation
Abdominal pain and discomfort
Nausea
Food intolerances and headaches
Tiredness, anxiety, and insomnia

Irritable bowel syndrome can result from a variety of reasons. High stress often leads to a nervous system reaction that causes bowel spasms. Refined, processed foods are hard on digestion. Too many bad bacteria and yeast and not enough good ones in the lower intestine can cause uncomfortable bloating and wind. Food intolerances often result in inflamed gut lining, tiredness and a frequent ‘hungover’ feeling. A lack of digestive juices such as stomach acid and pancreatic enzymes can lead to indigestion and the feeling that food just ‘sits there’.

While treatment options from the GP are very limited, natural strategies offer much more promise and hope for this often debilitating condition.

In my naturopathic practice, my favourite supplements for IBS include:

Peppermint oil: 1 to 2 capsules twice daily between meals. Peppermint oil may help reduce gas and cramping.

Digestive enzymes: Take 1 capsule with smaller meals or 2 capsules with larger meals. Enzymes help with digestion of food and absorption of nutrients.

Probiotics: Friendly bacteria (probiotics) help to keep the balance of healthy bacteria and yeasts in the large intestine. The dosage is between 4 and 10 billion organisms daily.

Magnesium citrate: Magnesium relaxes the walls of the bowel, reducing abdominal pain and cramping. I would recommend 150mg magnesium citrate twice daily.

Nervous system herbal relaxer: My top picks here include passionflower, wild lettuce, and skullcap among others. I custom-blend formulas on an individual basis. Available as 50ml, 100ml, or 250ml, your particular Nervous System formula can be arranged by phoning me directly on (01643) 707556 or emailing info@getnatural.co.uk.

I must also emphasize the importance of lifestyle, emotional, and dietary wellness when it comes to effectively treating IBS. If you’d like support with your IBS, please phone me and I’ll do my best to point you in the right direction!

Yours in health,

Sally

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Boost Your Immune System

Mon, 15 Nov 2010 13:45:00 -0800

Do you seem to get every cough/cold that is going around the office or that your children bring home from school? Chances are your immune system needs a boost. The good news is that natural medicines excel when it comes to supporting and strengthening your immune system.Having been a practising naturopath for 7 years, I’ve got a list of my favourite natural supplements when it comes to immune support.

Vitamin C: Improves white blood cell function. White blood cells act as your army to fight invading viruses and bacteria. Dosage: 500 to 1000mg every 3 or 4 hours when fighting a cough or cold. Vitamin C with Bioflavonoids is my favourite. If you have a sensitive stomach, try buffered C.

Zinc: Powerful antioxidant that aids overall immune function. I prefer zinc citrate or zinc picolinate for absorbability. Zinc lozenges also work great for a sore throat. Dosage: 15-30mg twice daily.

Vitamin A: An underutilised little nutrient, Vitamin A has to be one of my tops for immune weakness. Vitamin A has a particular affinity for healing mucosal tissue, so is great for sore throats, sinusitis, rhinitis, or gastric inflammation. Dosage: 25,000 IU daily for up to 4weeks. *Caution: Not to be used in dosages of 10,000 or more daily if pregnant or breastfeeding. Also, high dose A should not be used if you have liver problems.

Antioxidant Formula: A good quality antioxidant will go a long way in giving your immune system the building blocks for a speedy recovery. Take 1-2 capsules, three times daily.

Herbal medicines: Many to speak of here! Herbal medicines work in harmony with the body and are wonderful when it comes to immune support. Unlike antibiotics, many herbs have a dual function to eradicate viruses and bacteria while supporting the immune system at the same time. Herbal medicines can be taken as pills, tinctures (fluid extracts), or teas.

Immuno-strength is a pleasant tasting liquid containing powerful immune herbs- a good choice for children or those who don’t like swallowing pills! Echinacea and Ginger are both fantastic as ‘virus fighters’ and are taken as 1 tablet 3 to 4 times daily.

Super Immune Booster Formula: This is my own creation and is made with herbs to suit you. Taken at a dose of 3ml twice or three times daily, Immune Booster can make a real difference in your recovery from seasonal illnesses. Please phone me directly to request your own formula and I will make and send it to you by first class post within 24 hours.

Have a question regarding immune support? You can visit the immune support products page on my website or phone me on (01643) 707556 and I will do my best to point you in the right direction!

Yours in health,

Sally

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Ten Health Tips for Feeling Your Best

Mon, 15 Feb 2010 04:13:00 -0800

Eat more wholesome, natural foods, as they come from nature- primarily fruits, vegetables, and whole grains, plus some nuts, seeds, and beans. These are full of vitamins, minerals, and fibre which are health-promoting.
Drink 6-8 glasses of water throughout the day. Plain water improves digestion, reduces toxicity in the body, promotes energy, and is vital for a working immune system.
Avoid over consumption of red meats - beef, pork, and lamb. These contain saturated fat which increases the risk of heart disease and cancer.
Include essential fatty acids in your diet- fish, borage oil, linseed, walnuts, and pumpkin seeds are good choices. Most people’s diets are deficient in essential fatty acids. EFAs are important for healthy brain function, heart health, cancer prevention, and can benefit conditions such as dry skin, diabetes, eye problems, arthritis, and many others.
Take a good quality, additive-free multivitamin and mineral supplement to ensure optimal health. You can purchase a wide range of vitamins and minerals from Get Natural.
Correct underlying digestive problems to maximise absorption of nutrients. There are many effective herbs, supplements, eating guidelines, and physical therapies which can be utilised depending on your individual condition.
Correct sleep problems. Good sleep is crucial to good health- the majority of cellular repair occurs during sleep. A lack of sleep accelerates ageing of the brain. Relaxation exercises, exposure to sunlight during the day, self-massage before bed, various supplements, and homeopathic remedies can be very helpful in promoting sleep. Get Natural sells supplements that can aid sleep.
Exercise regularly. Exercise stimulates blood circulation, releases “feel-good” hormones, strengthens the heart and bones, promotes healthy digestion, acts as a detoxification method, and can aid sleep.
Reduce stress. Stress has many negative effects on health. Try deep breathing exercises, meditation, yoga, writing down thoughts in a journal, counselling, and/or physical exercise.
Be an optimist! Often what you see is what you get. The more you visualise what is right for you, the more it becomes part of your life.

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Some Quick Natural Health Tips

Fri, 29 Jan 2010 06:18:00 -0800

Allergies

Seasonal allergies, commonly referred to as hay fever (though they may have nothing to do with hay and don't involve fever), can seem like a stubborn cold. The symptoms including stuffy, runny nose, sneezing and wheezing certainly match the misery of a cold.

Treatment

The plant eyebright can be very helpful in preventing and treating allergies. It can be taken in capsule from or tincture. In addition, quercitin and Vitamin C are supportive agents in allergy control. Get some Vitamin C from Get Natural: http://www.getnatural.co.uk/vitamin-c-with-flavonoids.html

You're at risk of greater infection from colds and other airborne viruses during bouts of severe allergy and boosting your immune system with a high quality supplement will help protect you at this vulnerable time.

Bumps and Bruises

Bumps and bruises can sometimes take a long time to heal.

Treatment

Keep Arnica in your first aid kit. This is a homeopathic remedy for any kind of minor trauma to the skin, such as a cut, scrape, or bruise. Dissolve three pellets under the tongue up to 3 times daily to reduce swelling and speed healing.

Coughs and Colds

Sore throat, or pharyngitis, can be caused by viruses (90%), bacteria, or environmental insults, i.e. smoking, alcohol, allergies. It is important to rule streptococcus as a cause, especially the sore throat is accompanied by fever, headache, white patches on tongue.

Treatment

At the first sign of sore throat mix 1 tablespoon salt in 200ml of warm water gargle until cup is empty. Repeat three times daily. This technique works better than anything else I know of to prevent and treat throat infection.

In addition try using a tongue scrapper daily. This cuts your risk of throat infections by 50%.

Hangovers!

Prone to hangovers? Post hangover symptoms include headache, nausea and red, sore eyes.

Treatment

The effects of alcohol can cause dehydration which gives rise to the thumping morning after headache.

Try taking 1 teaspoon of Bifidobacterium lactis powder in 8 ounces of water before bed. Bifidobacterium detoxifies acetylaldehyde, the by-product of alcohol thought to cause most of the hangover symptoms.

Lack of Energy

Do you feel tired and have a lack of energy in the afternoon?

Treatment

Drinking water throughout the day actually helps you feel more energised. Try drinking a large glass mid afternoon for a sure fire pick-me-up.

Vitamin supplements: Recent clinical studies have indicated that a vitamin D supplement may be more important than calcium in maintaining strong bones.

To increase vitamin D levels try to go outside and get direct exposure to sunlight to at least your face and hands for a minimum of 10 minutes a day. If this is not possible consider taking a good quality vitamin D supplement. Get Vitamin D from Get Natural: http://www.getnatural.co.uk/vitamin-d-1000.html

Small Burns

Ever burn yourself while cooking your Sunday roast?

Treatment

Keep an aloe vera plant on the kitchen windowsill. The gel inside the leaves works wonders on burns, soothing the pain of the burn and aiding in the healing process.

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