Virginia Satir, a famous family therapist, once said:
“We need four hugs a day for survival. We need eight hugs a day for maintenance. We need twelve hugs a day for growth.”
There are moments in time when no present in the world could boost the sense of belonging, of being accepted and appreciated for what you are. Hugs are designed for that, as they are simple and pure manifestations of empathy.
So what’s the science behind it?
Hugs improve levels of oxytocin, promoting feelings of contentment, reducing anxiety and stress,
allowing you to restore your emotional balance. Oxytocin also helps by lowering both our heart rates and our cortisol levels
(cortisol is the hormone responsible for stress, high blood pressure, and heart
A hug is one of the easiest ways to show appreciation and acknowledgment of another person.
Think about it, how many times have you just felt better from a good hug?!
Affection also helps
in the reduction of stress which prevents many diseases. The University
of Miami School of Medicine has carried out more than 100 studies into touch
and found evidence of significant positive effects, including faster growth in
premature babies, reduced pain, decreased autoimmune disease symptoms, lowered
glucose levels in children with diabetes, and improved immune systems in people
Hugs strengthen the immune system. The gentle pressure on the sternum and the emotional charge this creates activates the solar plexus chakra which stimulates the thymus gland, regulating the body’s production of white blood cells, which keep you healthy and disease free.
With almost 70% of
communication being nonverbal, the interpretation of body language can be based
on a single gesture and hugging is an excellent method of expressing yourself
nonverbally to another human being or animal.
Hugs stimulate the brain
to release dopamine, the pleasure hormone. Low dopamine levels play a
role in the neurodegenerative diseases, such as Parkinson’s as well as mood
disorders such as depression. Dopamine is responsible for giving us that
feel-good feeling, and it’s also responsible for self-motivation!
Hugging releases endorphins and serotonin into the blood vessels. When released, these improve feelings of pleasure and negate pain and sadness. They also decrease the chances of getting heart problems, help fight excess weight and prolong life.
Even the cuddling of pets has a soothing effect that reduces the stress levels. Anyone with a pet will know this already!
Hugging for an extended time lifts our serotonin levels, lifting our mood and creating feelings of happiness.
But as we became more and more confined in our in our own lives, with stress for jobs, worries and social norms, we also got uneasy to ask or to offer hugs, despite their health enhancing effects.
So don’t hold back, give a someone a hug today, it’s good for their health and yours
Menopause is a natural process, which occurs with age as a woman’s body adapts to the changes that result from ovarian decline. The Pituitary gland, found in the brain, attempts to stimulate the ovaries back into function, which in turn results in the symptoms associated with menopause, such as hot flushes. At this time, the adrenal glands are expected to take over the role of the declining ovaries, so if they are exhausted or compromised in any way the process becomes harder work for the hormonal system to process and adapt to. Likewise, if the liver is overburdened with toxicity from diet and lifestyle choices, it is unable to assist in the detoxing of the body and processing of hormones.
The onset of menopause usually occurs between the ages of 50 and 55 and is a gradual cessation of menstruation. Peri-menopause, seen as the transitional period before menopause, can occur anytime between 2 and 20 years before menopause. During this time, women usually see irregularity of their menstrual cycle caused by fluctuations in the levels of oestrogen and progesterone. Scientists believe that the peri-menopausal stage is occurring earlier and earlier due to the number of hormone-like chemicals in today’s environment, which disrupt a woman’s natural cycle.
When patients come to see me for support, I generally offer a combination of Homeopathic remedies, herbal and nutritional supplements, which together alleviate symptoms and support this transition stage.
Diet and lifestyle are important factors for this time of transition. The hormonal changes within the body can put additional stress on women’s body’s, so it’s the ideal time to make yourself a priority.
So how can you help your body through this time of transition?
Adding Calcium and Magnesium to your diet will help alleviate anxiety and protect bone health.
Vitamins B & E can reduce hot flushes and improve circulation, Vitamin B also helps with feelings of stress and anxiety, often felt by menopausal women. I’ve mentioned in other blogs how the adrenal glands are affected by the menopause, so I always recommend my clients consider a good quality adrenal support supplement to help combat anxiety and exhaustion.
Essential Fatty Acids also alleviate hot flushes and act as a diuretic for those who experience fluid retention.
By avoiding foods which stimulate the adrenal glands, which are already under additional demand you will help to lessen symptoms such as hot flushes. For example, caffeinated drinks and alcohol stimulate the adrenals and also over stimulate the nervous system.
Most health food shops also stock a good range of herbal tinctures, such as Hypericum, Agnus Castus and Black Cohosh, all of which help to rebalance the hormonal symptom and relieve symptoms. I’ve had great success supporting women with Homeobotanicals, which combine all of these herbs (and a few more!) to alleviate some of the symptoms experienced at this time.
If supplements are your preference, Evening Primrose Oil is a good source of Omega 6 and fatty acids. Ashwagandha is a well known Ayurverdic herb which supports the symptoms of menopause.
If sleep becomes a problem, I recommend Neals Yard Goodnight Pillow Mist to help calm and relax the body into sleep. They also offer a combination of aromatherapy oils to help bring balance to the female hormonal system.
There are so many ways for us, as women to support our bodies, with around 30 different symptoms now considered to be associated with the menopause, no two women are likely to experience the same.
There’s so much more information I could share with you, drop me a line if you’d like some advice and support.
Is it time to love your hormones?!
As women, many of us have come to believe that hormones are bad, and attach negative emotions and symptoms to them. They are in fact just a sign of transition from one stage of our lives into another. In most women, hormone levels start to decline around their mid-thirties, gradually at first, then accelerating through their forties, before levelling out between 50 and 55. However, when this decline commences, progesterone production falls considerably faster than oestrogen. The result is a widened gap in the levels of these two hormones which does not right itself until hormone levels finally stabilise in the years following the menopause. This natural change in hormone levels is aggravated by modern environmental and lifestyle factors, which are believed to be responsible for the increasing incidence of what’s referred to as oestrogen dominance.
So what are the symptoms of Oestrogen Dominance?
- Acceleration of the ageing process
- Allergies, including asthma, rashes, sinus congestion and autoimmune disorders
- Breast tenderness
- Cervical Dysplasia
- Cold hands and feet, relating to thyroid dysfunction
- Decreased sex drive
- Depression with anxiety or agitation
- Dry eyes
- Fibrocystic breasts
- Gallbladder disease
- Hair loss
- Inability to focus
- Early onset of menstruation
- Fat gain, especially around the abdomen, hips and thighs
- Mood swings
- Pre-menopausal bone loss
- Increase blood clotting
- Increased risk of strokes
- Irregular menstruation
- Memory loss
- Sluggish metabolism
- Uterine cancer
- Uterine fibroids
- Water retention, bloating
Phew! That’s quite a list
What can you do to stay in balance?
Oestrogen dominance can occur at any age and a first step is to look at your lifestyle. The basic building blocks of optimal hormone balance start with a good wholefood diet, regular exercise and stress reduction as that can play a major part in most hormonal symptoms. Oestrogen dominance is driven by our modern day exposure to hormones found in animal products, excessive sugar, the birth control pill and environmental endocrine disruptors. In the 1990’s soya products were given to cattle, so those of us who eat meat were consuming phytoestrogens in our diets. Cattle are also given Bovine Growth Hormone and antibiotics, so consider green leafy vegetables rather than dairy to get Calcium into your diet. Plastics leach phalates into our foods/water supply, which is why there are been so much news about oestrogen entering our body’s via plastic bottles. These phalates mimic hormones and therefore disrupt the natural balance. Pesticides also do this, hence the need to include organic foods where possible in our diets.
Some self-help ideas:
If you have been on any form of hormone therapy (The Birth Control Pill, IVF, HRT etc) then it is likely your body is lacking some vital nutrients: Magnesium and Potassium – symptoms include fatigue, cramps, anxiety, sleep issues and cravings for sugar and chocolate. Anyone entering my clinic stating they are craving chocolate gets sent away with a magnesium supplement! Magnesium is quickly used up when we are stressed or have a diet high in tea, coffee and sugar, which deplete the body of this vital mineral. Magnesium is also needed by the body to help absorb and balance Calcium and Vitamin D. Vitamin B – a lack of B vitamins will show as a loss of appetite, fatigue and weakness, oversensitivity, depression, anxiety, skin problems, sleep problems, constipation. Consider adding more fish, poultry, whole grains and potatoes in your diet. Selenium – needed for healthy hair and breast health. Heavy metals found in pesticides, some fish, deodorants and fillings have been known to deplete the body’s stores of selenium and zinc. Selenium can be found in Brazil nuts. Chromium – to help balance blood sugar levels. Chromium also helps raise the body’s metabolic rate. Zinc – the birth control pill is known to deplete the body’s zinc levels. Pumpkin seeds are a good natural source. Calcium – rather than getting this from dairy products, which have been pasteurised and may contain growth hormones etc, consider getting calcium from dark green leafy vegetables. Mineral waters such as San Pellegrino and Perrier are known for their high mineral contents too, so swap your next Diet Coke for a fizzy water!
Consider switching to organic meat & dairy to avoid synthetic hormones
Cut back on sugar, caffeine, alcohol and limit stressful situations, all of which deplete our magnesium levels. The body will start to take magnesium from our bones if there’s a shortfall in our diets!
It can take 6 months to restore magnesium levels!
Take a bath in Epsom salts twice a week to boost levels or consider buying some Magnesium supplements.
Add some nuts and seeds to your cereal
A handful of almonds for calcium, pumpkin seeds for zinc and 4 Brazil nuts for selenium. Dark berries and fruits are high in antioxidants and micronutrients so add them to breakfasts or a handful in a smoothie. Green Tea is also high in antioxidants, which help the body remove cell damaging free radicals, chemicals and environmental pollutants.
A range of organic, vegan, non GM super food supplements and a ‘Transformational’ 10 Day Cleanse, which is helping thousands of people beat lifelong sugar cravings! I particularly like Best of Greens or Love Supermeal to add to a smoothie or juice and Ionic Elements as a single supplement for ensuring you get all of your mineral requirements daily. I add a few drops of this to a bottle of water every day – it’s that easy to get the whole range of minerals into your diet!http://www.platinumuk.biz/wisehealth
Consider some of the Super foods and supplements available from Purium.
Some herbs and spices worth considering:
Herbs such as turmeric and ginger help to relieve hormonal cramps by increasing blood flow through the uterus and have anti-inflammatory properties. Fennel seed tea is also worth considering for painful periods as an anti-inflammatory option to over the counter drugs. Members of the brassica family (broccoli and kale) contain vital nutrients that help the body process oestrogen and help the liver to detox the body. Also useful for this are onions, garlic and leeks. A few grams of seaweed helps to feed the hormonal system and improves a sluggish metabolism. It’s also good for the thyroid gland. Phytoestrogens, found in plant based foods help to balance oestrogen, so consider adding flaxseeds or lentils to your diet. Oestrogen levels drop at the time of menopause, so consider these foods at this time to establish balance naturally. Finally, herbs such as oregano, thyme, rosemary and sage promote good liver function and help the organ to detox excessive oestrogen effectively. Sage tea also has also been used successfully to reduce hot flushes in menopausal women.
How about some oils and Essential Fatty Acids to balance things:
Naturopaths and other complimentary practitioners will use EFA’s and organic oils to help balance an irregular menstrual cycle, once other causes (Endometriosis, Polycystic Ovaries, fibroids etc) have been excluded. Flaxseed and pumpkin oil are used to support the first (oestrogen) phase, while sesame and sunflower oil are used to support the second (progesterone) phase. Essential Fatty Acids (EFA’s) can be found in raw foods, as processing/cooking foods destroys them. Nuts and seeds are a good source too. The Natural Dispensary is a great website for buying health products, herbal teas, essential oils, vitamins, minerals and natural hair and beauty products. Contact me for a discount code to get 15% discount off any orders you place with them – postage is free for orders over £25
If you’d like a health overview, to look at any vitamin or mineral short falls there might be in your diet, or to discuss how Homeopathy may be able to help your hormonal or general health, then drop me a line.