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HEALTH BENEFITS OF DRINKING COFFEE…

AFTERNOON TEA 4 TWO...


With so much hype about the health benefits of certain teas, it’s nice to know that coffee has some health benefits as well.

According to a Greek study, one cup of coffee a day could reduce your blood pressure. Researchers actually found that those who drank between one and two cups of coffee daily had the healthiest arteries.

Two cups a day (no more than two cups if you are pregnant) could keep Alzheimer’s at bay.

After studying more than 122,000 women, researchers found that three cups a day can reduce the risk of developing ovarian cancer. However, according to a US study in 2006, coffee drinkers who have more than three cups a day may increase their risk of a heart attack.

Coffee, like tea, is packed with antioxidants which can potentially cut the risk of cancer, however, more than three cups a day could mean that you are…

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THERAPY THURSDAY – ALL ABOUT CBD FOR PAIN RELIEF…

CBD… what is it all about?

Every-time you pick up a paper or turn on your laptop, an advert for CBD will pop up somewhere.

So, what is all the hype about CBD and how can it help someone in pain?

CBD is short for can.na.bid.i.ol Cannabidiol, which is a natural extract of the hemp plant that is both legal and non-intoxicating.

I must admit I was a bit confused and just assumed it was the same as marijuana (weed) which some people have legally taken it for pain. It promises to help with chronic pain relief, sleep disorders, and anxiety.

It is a chemical compound taken from the cannabis Sativa plant (marijuana) but unlike the primary psychoactive element in marijuana (which gives you a high) CBD is non-psychoactive, so there is no ‘high’ and is also legal in the UK. The cannabis family has several different breeds. Hemp and marijuana are two varieties of this plant, and hemp has been grown for food, fabric, and medicine since 8000 BC.

CBD works by boosting the body’s use of its endocannabinoid system, which regulates things like your appetite, pain, mood, and memory. It can slow the way some other drugs are metabolized so it is advised that you get your GP involved with your trial of CBD. You can buy CBD in oral drops that are available from Grass & Co (covered later in the post) and many other reputable retailers.

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You can have it as a drink – AVER Boost CBD drink (ginger and lemon sparkling water) has the highest content of CBD (25ml/250ml per can) which sells for £3.75 from Aver London.

You can have it in a bath bomb ‘Green Stem Sandalwood Lavender & Jasmine CBD Bath Bomb is available from Green Stem CBD products and you just drop it into your bath as part of your nighttime routine. It costs £15

Green Stem CBD Bath Bomb 100mg

You can have it as a lip balm to soothe, soften and replenish dry lips from Holland and Barrett at £3.49.

Ambience CBD Infused Lip Balm

There are Bath Melts from Kloris which is a 50mg Limited Edition CBD Bath Melts at £20. They are not like your average bath melt but contain a potent 50mg dose of CBD, and are designed to be smoothed directly onto wet skin to maximise absorption. They are blended with cocoa butter to moisturise and fragranced with an uplifting aroma of yland-ylang and bergamot.

50mg CBD Bath Melts

You can buy it in body oils and muscle blams from Grass & Co – great for massaging aching joints and sore muscles. This is absorbed through the skin into your system but does not enter your bloodstream.

EASE 300MG CBD MUSCLE BALM | Grass & Co.

 

Finally, you can take it via oral drops. Grass & Co sell drops and have standard strength 500mg of CBD per 10ml bottle or a higher strength of 1000mg of CBD per 10ml bottle. You simply shake the bottle well before use and pop the required amount of drops under your tongue and hold for 90 seconds for maximum absorption, then swallow. They suggest you start with a low dose of (5 – 10mg) and slowly increase to find what suits you best but never take more than 70mg per day.

EASE 500mg CBD Hemp Oil | Grass & Co.

As with any type of medication be it therapeutic or otherwise, if it is something you can buy over the counter then you should not try until you have had a chat with your GP especially if you are on other types of medication.

Healthline wrote about side effects saying that though CBD is generally well tolerated and considered safe, it may cause adverse reactions in some people.

Side effects noted in studies include (40Trusted Source):

  • Diarrhea
  • Changes in appetite and weight
  • Fatigue

CBD is also known to interact with several medications. Before you start using CBD oil, discuss it with your doctor to ensure your safety and avoid potentially harmful interactions (41Trusted Source).

This is especially important if you take medications or supplements that come with a “grapefruit warning.” Both grapefruit and CBD interfere with cytochromes P450 (CYPs), a group of enzymes that are important to drug metabolism (42).

One study performed on mice showed that CBD-rich cannabis extracts have the potential to cause liver toxicity. However, some of the mice in the study were force-fed extremely large doses of the extract (43). SUMMARYAlthough CBD is generally considered safe, it can cause adverse reactions like diarrhea and fatigue in some people. It may also interfere with certain medications. Is CBD Legal? Hemp-derived CBD products (with less than 0.3 percent THC) are legal on the federal level but are still illegal under some state laws. Marijuana-derived CBD products are illegal on the federal level but are legal under some state laws. Check your state’s laws and those of anywhere you travel. Keep in mind that nonprescription CBD products are not FDA-approved, and maybe inaccurately labeled.

What I would love to know is if any of my readers have tried CBD for pain relief and if so did it help?

 

4 OF THE BEST EXERCISES TO DO FOR A BAD BACK…

The best way to prevent lower back pain is to exercise regularly and engage in strength training so that your core and back muscles are strong. A regular stretching program to keep you limber will help too.
However, if you already have back pain, contrary to popular belief, you still can and should start exercising to strengthen your body. You just need to take it slower and easier… but you need to exercise.


In most cases, it’s the lower back that will hurt. So, the muscles that you want to strengthen will be your glutes, hip adductors, core, abs and back muscles. The goal here will be to challenge them gradually so that they get stronger over time. You can’t just bang out a set of deadlifts with heavy poundage and expect to get away with it.


You’ll need to take it slow so that you don’t aggravate your condition. In this article, you’ll be given a few exercises that are very beneficial for back pain sufferers. Most are low impact and will not aggravate your condition.


It’s also essential to get approval from your doctor before engaging in any exercise routine when you’re suffering from a bad back.

  1. Planks
    There are many different types of planks such as forearm planks, side planks, knee planks, reverse planks and many more. Have a variety of them in your training so that you target different muscles. These planks will strengthen your core… and a strong core is the first step to preventing back pain, or reducing it.
  2. Bridging
    This is one of the best back exercises out there, and yet it’s often neglected. Lie on your back and bend your knees so that your feet form a right angle. Now push off your heels and raise your hips off the ground. Your knees, hips and shoulders should be aligned and form a straight line. Lower your hips and repeat again. Do this for 10 to 12 reps.
  3. Deadlifts
    This is one of the cornerstones of weight lifting. It requires good technique and proper form. You can learn how to do it from a trainer at the gym or by watching videos online. Always remember not to use too much weight, and not to jerk. Slow, controlled reps is what you’re aiming for. The weight you use should allow you to do about 10 to 12 reps. If all you can lift is a bar with no weights, then that will do.
    You’re not trying to build mass or become a bodybuilder. The goal is just to strengthen your back so that you’re not in pain. You can progress over time.
  4. Bird dog
    Similar to the plank, and challenging too. There is minimal impact. Get into a kneeling position with your palm on the floor. Now, straighten your right leg outwards and above the ground, while you straighten your left arm outwards too.
    Now you’ll just be balancing on your left knee and right arm. Hold the position for about 5 to 10 seconds… or longer if possible. Now repeat on the other side.
    If you do these four exercises regularly, you’ll strengthen your back and core, which in turn will make you less susceptible to back pain. Do note that you should have a day or two of rest after training. Approach your training with a slow and steady mindset, and you’ll be stronger in a month or two.

There are lots of websites and YouTube videos on all of the above exercises if you find it easier to watch how to do them. Little steps is the perfect way to start these and only after you have spoken to your GP.

MINDFULNESS MONDAY – WHAT TO FOCUS ON TO HELP ALLEVIATE YOUR PAIN…

We are all starting to get a bit excited about the let up on our lockdown but it can also cause a lot of anxiety and then more pain.

Happiful Magazine has written a great article on Mindfulness.

Many of us know by now that mindfulness is a pretty wonderful thing. It can reduce stress and anxiety, and generally help us to maintain our mental wellness.

Mindfulness meditation is often hailed as the ultimate mindfulness practice. But the brilliant thing about mindfulness is that it can be tapped into in so many ways. One creative idea is to take regular crafting activities and give them a mindfulness spin by slowing down, and letting the activity absorb your attention.

Counsellor Bethyn Casey incorporates creative therapy into her work, and believes crafting can be ideal for those looking for a different approach to mindfulness.

Research from the British Journal of Occupational Therapy suggests doing crafting activities on a regular basis can improve mood and increase feelings of relaxation. And Bethyn notes that being creative in this way can ultimately help us access difficult emotions, too.

By crafting, we’re just letting images, shapes, colours, and our intuition, lead us in different directions. Somehow the fun of the objects themselves can mean we drift out of boxed thinking and discover that something within us can quietly rearrange things in the background.

Suddenly we’ve put our tools away, and whatever it was that was stuck and knotted and inaccessible inside has somehow formed itself into something tangible that can be touched and explored.”

This article and many others in Happiful have inspired me to get a bit more creative at this difficult time. I focused too hard on just doing one project ( my shed) when in actual fact I had written a list of a number of things I wanted to do during lockdown. Because I just focused on one thing this created me more pain. Had I done it in stages and changed to another project I am sure I would not have suffered as much. I am a big believer in mindfulness and I have a few books on the subject.

A good one to try is Mindfulness for Beginners is an ebook by Beatrice Annhata…

Do you feel like you are…

Losing control of your emotions?
Experiencing anxious thoughts?
Feeling unusually irritable?
Unable to concentrate?
Stressed out more than usual?

You are about to discover an easy, straightforward plan to help you ease stress and anxiety, helping you reclaim the joy in your life YOU deserve! In this powerful new e-book, you’ll discover –

32 simple mindfulness exercises that you can practice virtually anywhere at any time! Its effective strategies help to minimize stress and bring you to a state of instant relaxation. It has proven techniques to eliminate anxiety and quickly regain rational thinking. There are powerful quotes to keep you inspired and motivated!

Mindfulness is simply being fully present in the moment…And it’s one of the most powerful techniques available to decrease stress and anxiety.

According to the National Institute of Mental Health, 40 million adults in the US are affected by anxiety, and millions more are afflicted with depression-related disorders. Overall, they estimate 18% of all adults have some form of mental illness.

Make no mistake about it – stress is no longer just an epidemic, it’s a PANDEMIC within a PANDEMIC.

And it can adversely impact not only your mental and physical health, but your professional and personal relationships as well.

But here’s the good news…

Mindfulness for Beginners gives you all the necessary tools and techniques you need to decrease anxiety and experience renewed peace of mind.

Mindfulness can also…

* Increase brain functioning
* Lower blood pressure
* Enhance immune function
* Decrease heart rate
* Heighten awareness

The benefits of Mindfulness are far-reaching and can significantly increase your quality of life!

This ebook is loaded with 32 proven mindfulness exercises to select from, Mindfulness for Beginners provides a bounty of fun and fresh exercises for you to enjoy practically anywhere at any time!

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