Restore Your Equilibrium Blogs
Sleep - the Ultimate Luxury
Sleep is the ultimate luxury, and it’s free – so why aren’t we getting enough of it?
Ahh, sleep (yawn!)…the non-negotiable wellbeing essential most of us can’t get enough of – and that includes millionaires. Yet the health risks of sleep deprivation go far beyond a groggy day in the office. Chronic lack of sleep crushes the immune system and can pave the way for life-threatening illnesses or serious memory issues like heart attacks or dementia.
The ultimate beauty and brain tonic, sleep is up there with the other six pillars of health: clean water, clean air, optimal nutrition, exercise, and sunlight. Sleep, the ultimate luxury, is free, so why is it so frustratingly elusive? A recent study revealed Brits get on average a slim 6 hrs 18 minutes a night – that’s almost two very long hours less than the “ideal eight” (although some people and children and teenagers need more). When you think about it, before “modern civilisation” and the invention of electricity, we’d sleep just after sunset and wake up with the sunrise and birdsong.
If you dream of hitting your pillow earlier, here are 3 ways to super-charge your sleep:
- Problem – Checking emails, social media and late night TV, etc. before bed. HEV/blue light from our smartphones and tablets is one of the worst hidden enemies – and just like UVA/UVB rays, it ages your skin.
Barring a magic solution, it’s down to willpower and creating healthier habits. Switch off your devices at least an hour before bedtime and (ideally) unplug all electrical devices and the Wi-Fi, too. The news is a terrible thing to watch just before bed, it’s a toxic overload for the brain and emotions (I haven’t watched the news for at least 5 years and feel much better for it).
- Problem – Anxiety, Worries or a Long To-Do List
Introduce sleep-inducing rituals to begin your nightly wind-down. Have a relaxing essential oil bath and try a nightly natural calmer like a magnesium tablet, or a valerian, hops and passion flower blend. Essential oils and rituals combined can be really helpful in taking the edge off insomnia and anxiety – for this you need look no further than the Tisserand Aromatherapy 3-Step Ritual to Sleep Better Kit.
You can turn your bedroom into a sleep sanctuary: Tisserand Aromatherapy Aroma Spa Diffuser (winner of 2018 Beauty Shortlist Awards Best Stress-Less Product) and Tisserand Aromatherapy Sleep Better Diffuser Oil would make a beautiful “buy for yourself” treat. Make a shortlist of your favourite guided meditations or mantras, and don’t keep to-do lists or worries in your head – write them down – and tick them off. Remember there’s a solution to almost every problem.
- Problem – Noise, hormones, room temperature and the list goes on…
It sounds like an ancient Chinese saying but it’s so often true – the more you crave peace, the noisier your neighbours are! The day I discovered silicone swimmers’ Bio-Ears plugs changed my life, now I never travel without them. I can sleep through anything even if my hotel’s next to a late-night flamenco bar and I’ve got to be up at the crack of dawn to travel to an early morning meeting.
Sometimes pinpointing exactly why you can’t sleep can be tricky, though. Look at the obvious things like room temperature (slightly too warm?), or less the obvious, like blood sugar levels, hormonal fluctuations. Even when – and what – you had for dinner can play a role. Eating too late, for instance, can be as bad as skipping dinner entirely.
And sometimes, all you need is a little help. Cue Tisserand Aromatherapy Sleep Better Pillow Mist… #goodnight
Summer is around the corner - Prepare with body brushing
Fast, effective, numerous health benefits – what’s not to love about dry body brushing in the morning?
You may be thinking, Why do I need to add something else to my already busy morning routine? Let me assure you, the extra five minutes this takes is well worth the investment.
Think back to your human biology class (minus the traumatizing exam) and answer these questions: What is the largest organ in the body? What is one of the most important elimination organs in the body, playing a large role in daily detoxification? What organ receives a third of all the blood that is circulated in the body? When the blood is full of toxic materials, what organ will reflect this with problems? What organ is the last to receive nutrients in the body, yet the first to shows signs of imbalance or deficiency?
The directions are pretty simple:
- Start on dry skin before bathing
- Work in gentle circular, upward motions, then longer, smoother strokes.
- Always begin at the ankles in upwards movements towards the heart - the lymphatic fluid flows through the body towards the heart, so it's important that you brush in the same direction.
- Your back is the only exception to the preceding rule; brush from the neck down to the lower back.
- After you've finished with the ankles, move up to the lower legs, thighs, stomach, back and arms. Be cautious of softer and sensitive skin around the chest and breasts, and never brush over inflamed skin, sores, sun-burnt skin, or skin cancer.
- Ensure you shower to wash away the dead skin cells and impurities.
Tip: alternating temperatures in the shower from hot to cold will further invigorate the skin and stimulate blood circulation, bring more blood to the outer layers of the skin. Then follow it up with a slick moisturizer to nourish the skin (personally, I'm a fan of coconut oil).
Do you get enough daylight?! The importance of Vitamin D
Vitamin D is one of the most important minerals for the body. Apart from strengthening the bones, it also plays an important role for the health of children with asthma.
Sufficient levels of Vitamin D can help in making children with asthma more resilient to the harmful effects of indoor air pollution. Vitamin D helps in building immunity and that is primarily the reason behind its effect in controlling asthma, which is a disease mediated by immunity. We speak to Dr Himanshu Garg about the relationship between asthma and Vitamin D. He says, "There has been some evidence which suggests a link between Vitamin D and asthma. It is believed that Vitamin D helps in building a strong immunity and it is thus important for asthmatic adults and children."
If you shun the sun, suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. Known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It is also occurs naturally in a few foods including some fish, fish liver oils, and egg yolks -- and in fortified dairy and grain products.
The Top Foods Containing Vitamin D
- Shiitake and Button Mushrooms
- Sockeye Salmon
- Cod Liver Oil
Vitamin D is essential for strong bones, because it helps the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn't properly mineralize, leading to soft bones and skeletal deformities. But increasingly, research is revealing the importance of vitamin D in protecting against a host of health problems.
Symptoms and Health Risks of Vitamin D Deficiency
Symptoms of bone pain and muscle weakness can mean you have a vitamin D deficiency. However, for many people, the symptoms are subtle. Yet, even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:
- Increased risk of death from cardiovascular disease
- Cognitive impairment in older adults
- Severe asthma in children
- Increased risk of death from cardiovascular disease
New Year, New You - Don't Let January Be Blue
We all know that January feeling - Christmas has left us, we’ve overindulged and are missing the sparkle of our decorations. For some people, the month is the beginning of New Year, New Me resolutions and activities. Whether it is to learn a new language, quit an old habit or start a new hobby I wish you the best of luck. For those that have decided to give ‘Dry January’ a miss and will be enjoying a tipple over the weekend here are some holistic ways to tackle a hangover.
Whilst the medicine cabinet is often our first port of call, essential oils, combined with other holistic methods, can help you recalibrate and relax via scent, stretching and sipping tea. Here’s some easy-to-use natural remedies, be it for relieving headaches, tackling nausea or simply aiding that get-up-and-go feeling when you need an extra boost.
Perfect for dealing with intense nausea and relieving headaches, Peppermint essential oil will be your saving grace.
Headache blend: For this, you need look no further than Lavender and Peppermint essential oil. By no means a cure, inhalation of these oils can reduce symptoms, duration, or severity of headaches. A few drops into a diffuser and or onto a tissue will soon leave you feeling brighter and ready to tackle the day ahead.
Nausea blend: 2 drops of Cypress, 2 drops of Grapefruit and 1 drop of Peppermint in 10mls of Jojoba Oil, massaged in circular movements into the abdomen, will help ease nausea and gently remove toxins after a heavy night.
Spring in your step blend: Add a few drops of Lime, Grapefruit and Orange onto a pocket tissue and inhale at any moment to keep you feeling positive.
No, we don’t mean hair of the dog! Drinking plenty of water is an obvious tip, but for a good reason, it works. Alcohol is a diuretic, so it drains your body of water and dehydrates you. If you need something more, try coconut water or a rehydration drink to help restore your hydration levels. Or if a trip to the shops is too much effort, you can easily make your own. Dissolve a tablespoon of sugar and a teaspoon of salt in a pint of water and sip throughout the morning.
Resist cravings – you think you need a sugary or salty fix but don’t; they will only add to your already unbalanced blood sugar levels. Instead, satisfy your cravings naturally by choosing fresh fruit for its vitamin and water content, or blend yourself a delicious fruit and yogurt smoothie.
A lesser-known hangover hero is asparagus! Steam this delicious vegetable before or after a night on the town to help break down toxins. Scientists in Korea recently discovered that a product found in the shoots and leaves of asparagus boosted levels of the enzymes Alcohol Dehydrogenase and Acetaldehyde Dehydrogenase, which help digest alcohol.
For a dose of sunshine when you’re feeling less than perfect, Higher Living Morning Mojo is pure morning magic. The lively blend of green tea, cocoa peel, green coffee and ginseng will help you have you feeling as good as new in no time.
Gentle yoga when you’re feeling delicate can help in many ways. The Child’s Pose to help ease a headache. This beautifully grounding posture helps drain the lower half of the body of any toxins and boosts blood flow to the head. Not only will it help to settle the body, but it also calms the mind and is perfect if your headache is really limiting your movement. Book yourself in for a relaxing Reflexology treatment and help to move those toxins.
Big AoR Data Collection Project
The Association of Reflexologists are conducting a research project on the benefits of reflexology with Migraine suffers – if you or someone you knows fits the criteria please get in touch by email.
To be included participants will match the below inclusion criteria;
1.Diagnosis by a GP or hospital Doctor.
2.Still having Migraines now.
3.Hope that they may benefit from the reflexology
4.Having other ongoing issues as well as Migraine is acceptable so long as the symptoms chosen on the MYMOP form are Migraine related.
5.Can be taking medication for Migraines.
6.The Migraines are of sufficient frequency to see a difference over 6 treatments (eg one Migraine a year is not frequent enough).
7.Ideally - a minimum of one treatment per month should be suggested as therapeutic advice.
8.The client consents to involvement.
1.Migraine is self-diagnosed without medical input
2.The Migraines are too infrequent to notice a difference.
3.There are other ongoing overlapping medical issues – brain tumour or previous damage to the brain which could be causing problems.
4.Migraines have been diagnosed in the past but are now no longer active.
5.The client does not consent to involvement.
Insufficient treatments take place – less than 6.
Only participants with 6 or more treatments can be included BUT this does not mean that the data would be wasted as it can be used to help the client understand the changes, they have made in the treatments they have received. We will be adding a ‘how to use the data’ button soon.
Don't Lose Yourself In Christmas Chaos
Christmas is the season for making merry and with all that tempting food and drink at your fingertips, it’s easy to be guilty of a little festive overindulgence. To help you enjoy the Christmas festivities without regretting your choices come January, try this survival guide.
Optimise Your Energy
When we’re tired and sluggish we tend to overeat. Staying active will help you keep your fingers out of the Quality Street tin and burn some excess calories.
Eat light wholesome nutritious meals in between feasts.
Take breaks from sugar, sweets, alcohol and refined carbohydrates in between feasts.
Keep well hydrated with water and herbal teas.
Do exercise or a walk in the fresh air each day.
Aim for 7-8 hours of sleep each night.
Don’t overheat your home. 18-21 degrees and cooler at night is about right.
Keep Your Tummy Happy
Indigestion, bloating and gas are common symptoms of overindulgence.
Eat slowly and chew thoroughly.
Don’t drink too much with meals.
Allow sometime between courses.
Have a tablespoon of apple cider vinegar or bitters in some water 30 minutes before your meal to help improve your digestion.
Avoid Headaches and Hangovers
Drinking sensibly is always the best advice, but when the fizz is flowing, it’s easy to leave your sensibilities with your shoes by the side of dance floor! Excess alcohol can lead to dehydration the combination of which often results in a headache or hangover.
Drink a glass of water in between alcoholic drinks and before you go to bed.
Don’t drink on an empty stomach. Fatty foods – the good fats – are your best bet to help reduce the risk of a hangover. Opt for healthy oils in salmon, mackerel, tuna, avocado, olive oil, coconut oil.
The day after, eat plenty of fresh fruit and vegetables and ideally give yourself a few days break before consuming alcohol again.
Avoid Dry Skin and Hair
Central heating, freezing temperatures and overindulgences can wreak havoc with our skin and hair.
Moisturise thoroughly. Try using your night cream during the day as these are usually oiler and heavier than day creams.
Minimise central heating in your home. Rather put a sweater on than crank up the heating too high.
Consume plenty of oily foods. Oily fish, flax seeds, avocado, nuts and seeds, olive oil, coconut oil and take an omega 3 supplement.
Eat plenty of leafy greens and red, orange and yellow fruits and vegetables.
Enjoy the season and be mindful of taking care of yourself!