A growing chorus of doctors and researchers warns that electromagnetic fields from many of the hallmarks of modern life have been linked to a wide variety of health risks ranging from sleeplessness to cancer.

old cell phone, alison canavan, emf dangers

 

Wireless technology has forever changed how we communicate with our family and the world but is it coming at a cost and what can we do to reduce the harm to our self and our families ?

 

Up till 1984 wireless technology was only used in the military. Now in the US there are 4.7billion devices in use. Cell phones came to the market without any safety testing at all. When we evolved on the planet there was trace amounts if any of microwave radiation. Our bodies didn’t evolve with it and we have no protection against it. It’s an invisible but very real environmental pollutant.

WHAT IS EMF?

EMF or electromagnetic fields, are invisible forms of energy often referred to as radiation. They are associated with the use of electrical power and various technologies including wireless devices. As human beings we are electrical in nature and we are made of the same stuff as everything else: we are made of atoms. Atoms are made of electrons which are negatively charged and protons which are positively charged. We react to electromagnetic fields so it’s not surprising we react to these things.

 

IS IT COSTING US?

Most people are able to tolerate lower energy fields like AM/FM radio but increased exposure to the amount we are exposed to over time can be dangerous. As a society we are very fond of things that make life easier or more enjoyable. This can cause us to ignore potential health effects. The research in this space is new but compelling. In general its showing us that high artificial EMFs have been shown to disturb the human body’s natural energetic field, leading to stress and fatigue as well as DNA changes and degenerative diseases like cancer.

So what can we do?

EMF

  1. TAKE YOUR PHONE OUT OF YOUR BEDROOM AT NIGHT: Buy an old school alarm clock and remove the phone from your bedroom. This will lead to better sleep and give you a break from your device.

 

  1. WIND DOWN: Many of us expect to be able to look at our phones and screens, go to bed and drop off instantly – this is unrealistic for the majority of us! To reduce the amount of mental and emotional stimulation before bed have a no tech 60-90 rule. The blue-light that comes out of these devices can inhibit the sleep hormone melatonin from being produced which we need to drop into a deep restorative sleep.

 

  1. 1ST HOUR PHONE FREE: Don’t sabotage your day before it begins by looking through your phone first thing. Studies show us that doing this as soon as we wake can trigger stress and anxiety. Instead have a phone free hour for the first hour of each day. Studies show that just this small habit change helps us to be less reactive at work and with our loved ones too. Should we not be eating, showering and dressing for the first hour anyway?

 

  1. TURN OFF YOUR WI-FI AT NIGHT IN YOUR HOME: Turning off your wi-fi at night helps to give your mind and body a break from the 24/7 exposure.

 

  1. PROTECT YOURSELF: A website called safespaceprotection.com offers a wide range of products that can help to reduce EMF using adaptors and other devices that offers an all-in-one solution for clearing and protecting an entire home, school ,phones or office space from the harmful effects of EMF radiation.

 

  1. Talk to your child’s school and make sure the wi-fi levels are safe. In France and Russia they have reduced new legislation to ban wi-fi from preschool, Montessori’s and primary school. The level our children are being exposed to is simply not safe and we must wake up to this sooner rather than later. Watch GENERATION ZAPPED to see why we are playing Russian roulette with our children’s lives.

 

  1. Minimize your talk time, use earphones (not blue tooth or wireless headphones) or speaker function and try to eliminate any calls over 20 minutes. Scientists have no idea how long you can safely talk on a cell phone. And side effects such as headaches and dizziness have been observed after calls as short as two minutes. Another safety tip: Switch which side of the head you use your phone on from call to call so you spread out exposure.

8. Use antioxidant supplements to minimize radiation and other free radical stress. Chlorella, high quality algae, wheatgrass and green food supplements can be helpful in protecting against radiation and reducing brain, body and adrenal stress.

9. “Small sustainable changes will eventually add up to huge results” Alison Canavan

  1. TAKE A SEA SALT AND SODA BATH: The Sea Salt and Soda bath is one of the most effective baths for detoxifying the body from chemicals and countering the effects of radiation. Use one pound of baking soda and one pound of sea salt in the bath and soak for 20-25 mins. Drink plenty of filtered water afterwards to help revitalize.

grounding

11. GROUNDING: The earth has natural electromagnetic waves so when we take off our socks and shoes and stand on the ground – sand, grass, soil or concrete which are conductive surfaces an energy exchange occurs. Think of yourself as a battery that takes in positive charged free radicals from our phones, wi-fi etc. your battery over time loses power so when we ground it helps to recharge us with much needed negatively charged electrons from the earth that neutralise the positively charged free radicals that cause inflammation and in turn disease. Standing barefoot on the ground for as little as 4 minutes a day helps to recharge.

Here You Can Read Expressions of Concern from Scientists, Physicians, Health Policy Experts & Others

 

Living a healthier lifestyle is the greatest gift you can give to yourself this New Year

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Small lifestyle changes can make a big difference to our overall health and wellbeing. It’s usually only when we become ill we realise how important our health is.
With the new year comes a new frame of mind. January is the perfect month to make positive lifestyle changes towards a happier, healthier you.

While we all have good intentions, but it can be hard to make lasting changes with many people struggling a few weeks in to their new year’s resolutions.

According to new research conducted by LloydsPharmacy, more than half of Irish people plan on making a New Year’s resolutions, despite nearly a third breaking last year’s resolution within a month.

What I have learned as a heath coach is that small sustainable changes over time have the greatest effect. It’s about developing a relationship with yourself and working on it. Your relationship with yourself is not only the most important one you have but also it is the only relationship you are guaranteed to have from birth till death. All other relationships with parents, partners, children and friends will come and go so does it not make sense to work on yourself first?

As most of us struggle with self-motivation, LloydsPharmacy have developed an 8-week Change Your Health Direction programme. You will get a health check up with a health coach and discuss your goals. A personalised plan will be set out for you. Over the 8 weeks, you will be supported and each week you will check in with your health coach where they will track your progress and review your programme.

At the end of the eight weeks you will receive a full report on your progress and you will have a very clear picture of your true health and wellbeing giving you the knowledge to build and sustain a healthy lifestyle.

fHere are my top seven tips for making positive lasting changes in 2018:

 

  1. Take time for you – Taking time to go within and have quiet time each day is an essential ingredient for good health. If you feel you don’t have the time then you are the person who needs it the most. When you give to yourself you get your life back. You are less stressed, more creative; you sleep better, make better decisions and are better able to listen to your intuition. There are many ways to do this including mindfulness, meditation, gratitude, and journaling, taking a walk in nature or by simply having a quiet cup of tea alone. Carving out this time even for 10 minutes a day is a game changer for a happy home.

 

  1. Watch your thoughts – negative thinking can be a default mode for many of us unless we become aware of our thoughts and consciously try and change them. Starting your day with a positive intention and affirmation can help. I use my Stop- Catch – Change method to help which entails:
  2. Stopping the thought;
  3. Catching it;
  4. Changing it to a more positive one.

Over time you can and will break the habit of negative thinking after all what you think you become. Negative thinking is a bad habit however one that we are actually predisposed to as human beings. Rick Hanson coined the phrase- “Our brains are like Velcro for negative experiences and Teflon for positive ones” meaning that we lean towards the negative and have to work hard at making good experiences stick which brings me to number 3.

 

  1. Get a coach – as part of the LloydsPharmacy 8-week Change Your Health Direction programme you will get a free health coach who will work with you over the eight weeks to create a personalised plan to help you achieve your health and wellness goals for 2018. Your coach will track your progress each week to help you make a lasting change for 2018.

 

  1. Gratitude – Keeping a gratitude journal is a practice I have done daily for over 6 years now. Every morning I wake up I write down 3 things I am grateful for and why. This is brain training and it helps me to focus on what I have instead of obsessing about what I don’t have. Most of place out happiness in the future thinking that when we become… or when we have… then we will be happy. The truth is that if you are not happy with what you have right now you will never be happy with what you want.

 

  1. Eat real food – My ethos around food is simple- Keep it real! Try not to focus on how much you eat but rather on what you eat. If you eat less from a box and more from the earth, cook more and include lots of colour you are on the right road. Remember to keep hydrated also even in the winter!

 

  1. 6. Sleep – sleep is when the magic happens. It when our bodies get a chance to renew and repair. Good quality sleep is so important so keep your phone out of the bedroom. Reduce caffeine after lunch and dump your day. By this I mean let go of what happened during the day because the energy you go to sleep in is the energy you wake up in. Try some meditation, deep breathing and gratitude. Scan through your day and choose the one thing you are most grateful for that happened that day.

 

  1. Have fun- Last but not least: exercise your fun muscle. Connect with friends, dance, sing and travel. Enjoy the journey and not the destination.

Change Your Health Direction 001For more information on how to transform your health visit www.lloydspharmacy.ie/change-your-health-direction Get supported and get started at a Lloyds pharmacy near you.

When a friend comes to you with a problem, it’s unlikely that you call them a loser, tell them that they’ve failed and that you always thought they were hopeless!

Why is it then, that we talk to ourselves this way? Why do we criticize and bully ourselves to always do better — to be continuously perfect?

As a part of self-care January I’m teaming up with Maureen Cooper, Director of Awareness in Action, to provide you her amazing self-care course. This online course has the answers to all this and shows how by becoming a good friend to ourselves we can find the solutions. The course starts on February 1st.

Outcomes from this course: 

Changing our habits takes time and effort—just like when we train in the gym, or learn a new language. However, as soon as we begin to work with these habits, things can start to change. By working through this course and making the exercises part of your new routine, you will learn to:

• Identify your inner critic and to take it less seriously

• Turn your inner voice from harsh critic to good friend

• Understand that kindness is a more effective way of supporting ourselves through difficulties than criticism is

• Recognise struggle and disappointment as common to all

• To separate a challenge from your reaction to it

• To understand the benefits of self-compassion

Friend - Say About the course


“Being a working mum with a 9-month-old son I have very little time to dedicate to ‘me’. Maureen’s course is perfectly designed to allow busy people to digest the lessons in their own time, and each lesson is short and focused. The course has armed me with tools to help me deal with life’s pressures and I feel great for having invested a little time in my own personal growth.” – Lucy Thornton

“Whether you are an “expert” on the matter, or a lay person wanting to deepen your knowledge and understanding of meditation and compassion, this course will not disappoint you. The course is very well structured, and Maureen Cooper is impeccable in providing constant encouragement, guidance and support. Throughout the course, there is a genuine concern of linking learning activities with updated scientific evidence, in a way that is widely comprehensible. I definitely recommend it as a worthy opportunity for personal and professional development.” – Carlos Carona

Apply your coupon for self-care January by using the coupon ‘selfcare’

For the basic course option 

For the basic course + coaching

Depression is a mental health condition which affects a person’s thinking, feelings, energy and behaviour. It is the most common mental health condition, affecting some 300,000 people in Ireland.

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The World Health Organisation define depression as “a common mental disorder, characterized by sadness, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, feelings of tiredness and poor concentration” (WHO, 2017).  Every day experiences create different moods (sadness, grief, elation etc.), so it can be difficult to determine what is normal and what is abnormal. A prolonged feeling of any one emotion could be a signal that you need to take steps to get yourself back on track.

Top Tips to get yourself Back on Track:

Get support: Surround yourself with people you trust and feel you can openly speak to about your problems. The expression “a problem shared is a problem halved” is very true. Counselling can be very effective. The HSE offers a National Counselling Service (NCS) which is a confidential counseling and psychotherapy service available free of charge in all regions of the country.

Say YES: Try to change your mind-set… say yes more often, even if you don’t feel like participating. Just by participating in new activities, your body will generate more positive emotions… helping to negate negative emotions. A fulfilling social life can contribute to a sense of meaning and self-worth.

Eat a Balanced Diet: Eat a balanced diet with lots of fresh fruit and vegetables, wholegrains, fish, lean meats, beans, legumes, nuts and seeds. A balanced diet will provide adequate vitamins, minerals and omega-3 fatty acids to help keep your body nourished and energy stable. Low energy contributes to low mood so eating every 3-4 hours is a good way to keep energy stable and reduce low mood.

Avoid Energy Grabbers: Refined carbohydrates such as pastries, white bread, white pasta, white rice, sweets, cakes, biscuits etc. can cause energy slumps, contributing to low mood. Caffeine can also lead to mood problems if drank in excess. Caffeine also inhibits levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable.

Avoid your Triggers: Everyone has their own triggers… it could be gluten, sugar, alcohol, nicotine, dairy – we’re all different and we all react differently to different foods/ substances. People who are sensitive to gluten found in wheat, rye, spelt or barley often find that these foods contribute to feelings of sadness. If this is the case, avoid as much as possible. Alcohol often triggers depressive tendencies in the days following a drinking binge. Try to avoid any foods, drinks or substances that tend to exasperate symptoms of depression.

Exercise: According to some studies, regular exercise works as well as medication for some people to reduce symptoms of depression, and the effects can be long lasting. Exercise gives you a boost of energy, increases endorphins — such as serotonin — that improve mood and may improve sleep quality, which in turn can increase overall happiness. Do: Exercise for at least 30 minutes, 3 times a week at a minimum. Walking, jogging, cycling, swimming, skating, hiking, aerobic classes are all types of aerobic exercise. Find something you enjoy and just Do It!

Spend Time Outdoors: Research shows that soaking up extra vitamin D from the sun can help to reduce the symptoms of depression.  Vitamin D acts like a hormone in the body and affects brain function, so a deficiency can cause mood disorders, including depression and seasonal affective disorder or the winter blues, a form of depression that comes and goes in a seasonal pattern. Do: Spend 20 minutes out in the sun everyday. Even on cloudy days, your body will be able to produce some vitamin D.

Find a Purpose: Having a purpose or goal in your life can give you direction and greatly ease negative feelings. It doesn’t need to be complicated – it could be visiting a sick friend, completing a patchwork quilt, sorting out the garage.

Relaxation techniques: Try Pilates, Yoga or Meditation, as they are great ways to relax the mind and get in touch with the now. All three relaxation techniques have a positive effect on serotonin levels, thereby improving ones mood.

Lavender Oil Depression

Relax with Lavender Oil: This oil is well known for its calming benefits and also benefits mood. There was an interesting study showing the benefits of lavender on people suffering from post traumatic stress disorder (PTSD), which can result in depression. The lavender oil, when used daily, helped decrease depression by 32.7%, reduced sleep disturbances and moodiness in 47 people suffering from PTSD. Do: To use lavender oil as a natural remedy for depression, add 5–10 drops to warm bath water, diffuse 5–10 drops in your bedroom at night to promote sleep, and apply 2–3 drops topically to the temples, chest and wrists in the morning.

Food Supplements to help manage Depression:

Eskimo-3 Advanced EPA Despression

Eskimo-3 Advanced EPA

Eskimo-3: This is a premium food supplement rich in EPA and DHA, the omega-3 fats which are vital for neurological health. The higher your levels of omega-3, the higher your level of serotonin will be. The reason for this is that omega-3 fats help build the brain’s receptor sites for serotonin, the feel good hormone. Omega 3s supports brain, eye, and heart health throughout life. Eskimo-3 has the highest levels of EPA and DHA available in a single serving.  On the market for more than 20 years and with over 120 scientific studies, the Eskimo range represents probably the finest quality fish oil on the market, providing Omega-3 rich oil of legendary purity, freshness & stability. The oil is always from sustainable sources, and there is full traceability and quality control throughout the production process, from the fishing boat to the finished oil.

Vitamin D3: Vitamin D also regulates the conversion of tryptophan into serotonin –your feel good hormone. Low levels are thought to be responsible for S.A.D (seasonal affective disorder), commonly referred to as “The Winter Blues”, and therefore supplementing with vitamin D during the winter months can help ease symptoms and improve mood.

Rhodiola: This is an adaptogenic herb which works by increasing the sensitivity of neurotransmitters serotonin and dopamine. These neurotransmitters help to increase focus and memory and improve mood. Terranova Rhodiola is very good.

B-Complex: Deficiencies of a number of nutrients are quite common in depressed individuals. The most common deficiencies are the b vitamins Folic acid, vitamin B12 and vitamin B6. These B vitamins are essential for a healthy nervous system and the healthy production of hormones serotonin and dopamine which are essential for improving mood. 

Multi Vitamin/Mineral Formula: A good multi-vitamin mineral supplement could help safeguard your health. A deficiency of any single nutrient can alter brain function and lead to depression, anxiety and other mental disorders. By taking a good multi, you can correct all deficiencies, and hopefully positively affect your health.

Anxiety is one of the most common neurological disorders, affecting 1 in 13 people in Ireland. Anxiety differs from fear in that, while fear is a rational response to a real danger, anxiety usually lacks a clear or realistic cause.

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Feeling anxious occasionally is normal.. people may feel anxious coming up to exams, before getting married, at work sometimes. Though some anxiety is normal and even healthy, higher levels of anxiety are not only uncomfortable but can lead to significant problems.

Anxiety is often accompanied by a variety of symptoms. The most common symptoms are heart palpitations, rapid breathing, breathlessness, sweating, excessive and undue worrying, disturbed sleep, insomnia, muscle tension, headaches, morbid thoughts, hyperventilating, dizziness, digestive disturbances and fear of losing control. In severe anxiety, one may experience panic attacks – intense feelings of fear.

While anxiety is a disorder in its own right, Stress or prolonged stress can be the trigger for the anxiety. Its very difficult to pinpoint the reason one develops anxiety – it may be a death in a family, financial worry, being in an unhappy environment. Whatever the cause, implementing dietary factors that manage stress is useful in reducing the severity of anxiety.

Dietary Recommendations for dealing with Anxiety

Foods to Include:

  • Low GI Foods: Low GI or GL carbohydrates are mainly non-starchy vegetables (root vegetables are considered starchy vegetables), pulses, and lentils, fresh fruit. Foods with a low GI/GL value release their energy slower, avoiding a ‘sharp’ rise in blood sugar levels. Choose: Apples, Berries, Buckwheat, Cherries, hummus, Cinnamon Green tea, Lentils & pulses, Oatbran and flakes, Oatcakes, Pears, Plums, brown bread, cashew nuts, almonds and grapefruit.
  • Complex Carbohydrates: Complex carbs take longer to digest. Your body digests them more slowly so they supply energy at a slower and more sustained rate than refined carbohydrates. Carbohydrates are thought to increase the amount of serotonin in your brain, which has a calming effect. Choose: whole grains (brown rice, quinoa, buckwheat, rye, oats) wholemeal bread, whole-wheat pasta.
  • Omega-3 rich foods: Oily fish provides the most beneficial and active fatty acids, commonly referred to as EPA and DHA. These omega-3 fatty acids are vital for neurological health. Studies show that the omega-3 fats EPA and DHA found in oily fish (sardines, anchovies, mackerel, salmon, tuna and herring) can be uplifting and enhance your mood. The higher your levels of omega-3, the higher your level of serotonin will be. The reason for this is that omega-3 fats help build the brain’s receptor sites for serotonin, the feel good hormone.

Omega-3 also reduces your tendency to depression. A large Norwegian study of nearly 22,000 participants revealed that those who regularly took fish oil, rich in omega-3 fatty acids, were about 30% less likely to have symptoms of depression than those who did not. Omega 3s supports brain, eye, and heart health throughout life. Surprisingly, a massive 89% of Irish people are not consuming sufficient oily fish in their diet, so often there is a need to take a good quality omega-3 fish oil such as Eskimo-3.

  • Protein and Turkey: Protein is the ultimate fill-me-up food – it’s more satisfying than carbohydrates or fats and keeps you feeling full for longer and helps keep blood sugar stable and moods stable. Turkey is a brilliant meat to include as its a source of tryptophan – a precursor to serotonin – the feel good hormone. So be sure to incorporate healthy proteins like turkey, seafood, lean meat, eggs, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
  • Keep Hydrated: Dehydration can cause more than just thirst and dry lips. It can also set the heart racing and make you feel light-headed and dizzy, all sensations that are common during anxiety attacks. Be sure to drink plenty of water throughout the day along with green tea and relaxing herbal teas.

Foods to Avoid:

  • Caffeine: Caffeine should be avoided by anxiety sufferers. Even a small amount of coffee, tea, coke, or anything that contains caffeine can be detrimental because caffeine raises your heart rate contributing to symptoms. Caffeine also inhibits levels of serotonin in the brain, and, when serotonin levels are suppressed, you can become depressed and feel irritable.
  • Refined Carbohydrates and Sugars: refined carbohydrates (sugar and white flour) are known to contribute to problems with blood sugar control, especially hypoglycemia. The association between hypoglycaemia and impaired mental function is well known. Unfortunately, most individuals whom experience anxiety or other mental health issues, are not informed about the importance of  reducing refined carbohydrates and sugars to balanced blood sugar. Avoid white bread, white rice, white pasta, bagels, biscuits, crackers, pancakes, waffles, cakes and pastries, sweets, chocolate and anything containing sugar or sweeteners. Replace with complex carbohydrates as stated above.
  • Alcohol: While alcohol may give you a momentary feeling of happiness, it can also elevate the heart rate just like caffeine, contributing to anxiety symptoms. Also, you can become very low in yourself in the days following.  Avoid alcohol as much as possible.
  • Food Sensitivities: Some people have negative reactions to foods such as gluten, wheat, dairy, eggs, nuts or sugar. Reactions can include mood changes, including irritability or anxiety. Do an elimination diet to find out if any of these foods are contributing to your symptoms.
  • Processed Foods: These would include hotdogs, sausages, pies, shop prepackaged cakes, frozen ready meals, prepackaged ham etc. This foods are usually low in nutrients, high in sugar and gluten. Research found that people who eat a diet high in processed foods 58% more chance of suffering with depression than those eating a healthy diet with fruits, vegetables and fish.

Lifestyle Tips:

  • Exercise: According to some studies, regular exercise works as well as medication for some people to reduce symptoms of anxiety and depression, and the effects can be long lasting. Exercise increases endorphins — such as serotonin — that improve mood and may improve sleep quality, which in turn reduces stress. Exercise also helps you to manage stress as it produces a prolonged relaxation response. Do: Exercise for at least 30 minutes, 3 times a week at a minimum. Walking, jogging, cycling, swimming, skating, hiking, aerobic classes are all types of aerobic exercise. Find something you enjoy and Just Do It!
  • Relaxation: Learning effective anxiety relaxation techniques is an important part of coping with stress and anxiety. Try yoga, pilates or meditation to help relax and reduce anxiety.
  • Meditation: Mindfulness meditation has long been known as an antidote for anxiety. in a study, researchers recruited fifteen healthy volunteers with normal levels of everyday anxiety. These individuals had no previous meditation experience or known anxiety disorders. All subjects participated in four 20-minute classes to learn a technique known as mindfulness meditation. In this form of meditation, people are taught to focus on breath and body sensations and to non-judgmentally evaluate distracting thoughts and emotions. Anxiety was significantly reduced in every session that subjects meditated. Louise Hay and Abraham Hicks are two people offering a wide range of great guided meditations online. 

Food Supplements to help manage Anxiety:

  • Eskimo-3: This is a premium food supplement rich in EPA and DHA, the omega-3 fats which are vital for neurological health. The higher your levels of omega-3, the higher your level of serotonin will be. The reason for this is that omega-3 fats help build the brain’s receptor sites for serotonin, the feel good hormone. Omega 3s supports brain, eye, and heart health throughout life. Eskimo-3 has the highest levels of EPA and DHA available in a single serving.  On the market for more than 20 years and with over 120 scientific studies, the Eskimo range represents probably the finest quality fish oil on the market, providing Omega-3 rich oil of legendary purity, freshness & stability. The oil is always from sustainable sources, and there is full traceability and quality control throughout the production process, from the fishing boat to the finished oil.
  • L-Theanine and Lemon Balm: Viridian L-Theanine & Lemon Balm is most commonly used to reduce stress, anxiety, nervousness, restlessness and tension by inducing a more relaxed mental state. L-Theanine is an amino acid which is present in green tea. It acts directly on the brain to induce a sense of calm, which can help you to de-stress. Lemon balm offers similar benefits in that it can induce a sense of calm, reducing stress and anxiety, but interestingly research shows that it does not decrease accuracy.
  • Mag365: Magnesium is a vital nutrient that is often deficient in modern society. It is responsible for over 300 enzymatic functions in the body. Many studies have shown that a deficiency in magnesium contributes to several mental health problems, including anxiety. Magnesium is a calming and relaxing mineral. It regulates the nervous system and may help you cope with stress so as to prevent anxiety, fear, nervousness, restlessness and irritability. Magnesium is also very protective of your heart and arteries, which is important for anyone experiencing regular anxiety. Mag365 is available in a variety of flavours in health food stores nationwide.
  • Multi Vitamin/Mineral Formula: A good multi-vitamin mineral supplement could help safeguard your health. If you are deficient in any one vitamin or mineral, this could be contributing to your anxiety symptoms. By taking a good multi, you can correct all deficiencies, and hopefully positively affect your health.

This weeks #WellnessWednesday features Katherine Ormerod, when we first met I felt an instant connection with her because of her genuine interest in and support of women.

 

Katherine Ormerod City

Editorial Director and Brand Consultant Katherine Ormerod is behind workworkwork.co, a digital destination for women to share their challenges and triumphs both in and out of the office. The site intends to add a dose of reality to the social media conversation and operate as an anti-perfectionism platform.

  1. How would you describe your lifestyle?

Highly varied and fulfilling.

2. What’s your favourite food? Naughty or nice.

It’s always going to be naughty in the moment and nice on reflection!

3. Do you exercise and if so what do you do to keep fit?

I do a lot of Reformer Pilates and hot yoga. Until recently I did a lot of cardio too— abs & ass, trampolining etc – but have calmed that down as Im trying to conceive. The focus is cortisol reducing not enhancing exercise for me at the moment.

4. How do you find balance in your day-to-day life?

It’s never easy and it takes discipline. I have acupuncture twice a month and really try and take at least 3/5 lunch breaks — ideally taking a 40 minute walk without my phone. Over-scheduling is my real out-of-balance downfall, so it’s about being really strict about how much I put into my calendar and prioritizing things that really matter.

5. How do you manage stress in your life? Do you meditate? Have you ever tried it?

I do a lot of night time meditation to help me sleep if my mind is spinning –I often wake up at 3am-4am and I find sleep meditation is the only way I can drop back off.

6. People often set goals or intentions as they go through life. Is this something you do?

I’m a huge fan of manifestation and am highly goal orientated. In fact, I’m trying to be more spontaneous and less fixed in my path. I have however, always believed that you can only manifest and focus on one thing at once — it cant be find a new boyfriend, get a promotion, buy a flat… You have to take your journey one step at a time and ensure all decisions you make go back to that one solitary goal instead of splitting your energy across multiple targets.

7. How do you unwind after a busy day?

I cook and iron. I know that sounds regressive, but I find doing domestic tasks very relaxing and just love being at home. I am out with work around three nights a week, so ironing in front of the TV or chopping veg is an amazing way for me to shut my brain down and just do repetitive actions.

8. It’s the weekend, what do you do for fun?

An early morning class then brunch with girlfriends. I’ll then come home for a rest — either a lazy nap or TV with my boyfriend. We might do some home improvement then we’ll mosey down to Notting Hill and meet friends for drinks and dinner. Sunday morning always starts with cinema at the Electric and a cinnamon bun from Fabrique. We’ll then head to Queen’ Park Farmer’s Market and get some fresh veg and flowers and invite friends over for a Sunday roast. Weekends are calm and open ended — if we’re not abroad or away with family, it’s all about relaxation.

 

Katherine Ormerod Beach


9. What’s your top health tip for our readers?

To give yourself a break. I have been incredibly, incredibly productive at times of my life and held myself up to impossible standards. I think it is very easy to become competitively busy and you can always do more. I could post more on my site or pick up extra clients to make more money, but I choose to prioritize my free time and keep things on an even keel.

10. Finish the sentence – Being complete for me means…

accepting myself for my both my failures and success.

To keep up with the latest from Katherine follow her below:

Website

Instagram

Children need Omega-3 for every stage of their development. It boosts their brains, strengthens their immune systems and lifts their mood. It is also claimed to improve behaviour, reduce anxiety and helps to improve language. Sounds too good to be true – yet scientific research continues to show impressive results.

 

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Preparing to go back to school can be stressful for both you and your child. You may already have added a new school uniform, lunch box, and pencil case to the “back to school” shopping list, but it is also important to ensure your child’s concentration levels are back in full gear for the upcoming school year.

Omega-3 Helps Children Thrive

Omega-3 fatty acids are the most critical building blocks of the brain; they are considered essential and must be obtained through diet or supplements. Without these important fats, it can become difficult for children to concentrate, learn new information and balance their moods. Since most children do not eat oily fish on a regular basis, Omega-3s are in short supply during the most critical stages of brain development.

The brain is a massive 60% fat, so it’s safe to say that it plays a huge role in brain development and function. Through blood tests, they found a correlation between low levels of omega 3’s in the bloodstream and increased struggles with learning and behaviour in school.

A 2012 study found Omega-3 DHA had a profound improvement in reading age, concentration and learning ability in children, lower levels of DHA were attributed to poorer reading and impaired performance.

In a separate study, researchers fish oil rich in omega-3s to the diets of children struggling with learning difficulties such as dyslexia and ADHD. After six months, these children showed improved self-esteem, memory, perception, and reading and writing skills. They showed a decrease in disruptive behaviours. More studies have been done with similar results.

How much is required?

Studies show that you need 250mg DHA daily to support brain health. Eating oily fish twice a week – such as salmon or sardines, provides a healthy dose of omega-3 EPA/DHA. Not a fish fan? You should choose a high quality fish oil supplement such as Eskimo-3 Kids.

ESKIMO-3 KIDS

On the market for more that 20 years, Eskimo-3 kids is one of the purest fish oils available today. Eskimo-3 comes in two delicious natural flavours – tutti-frutti flavour and orange flavour which kids simply love!

Award Winning 

Eskimo-3 Kids won Gold in the National Parenting Product  Awards in 2015 for Best Omega-3 Supplement for children. The NAPPA recognition signifies that a product has been rigorously evaluated against stringent criteria by expert judges and parent testers, and that it stands out among similar products. 

FEATURES:

  • Specifically formulated to give children the right balance of Omega oils.
  • Eskimo Kids features the same pure & stable Omega-3 fish oil as Eskimo-3, along with Omega-6 & omega-9 and vitamin D
  • Vitamin D is absolutely essential for healthy bone development
  • Available in great tasting tutti-frutti or natural orange flavour that kids just love!

Eskimo-3 Kids

NEW ESKIMO-3 KIDS CHEWABLE

We are delighted to introduce our new product Eskimo-3 Kids Chewable DHA+, which combines brain boosting omega fatty acid DHA and EPA, with choline and biotin in a great tasting, easy to swallow chewable. The new Eskimo-3 Kids chewable DHA+ offers an option to children that don’t like to take liquid, as they can take just one chewable a day. Each chewable provides a whopping 254mg DHA, are sugar free and come in a delicious orange flavour. Be warned…You will need to hide the pack as they taste so good. 

  • EPA and DHA found in omega-3 fish oil are essential for eye and nerve health, learning and IQ, co-ordination and mood.
  • Choline – Helps brain cells in the production of acetylcholine, a key neurotransmitter for mental focus and learning. Choline can be made in small amounts in our bodies, but mostly needs to obtained through food – e.g. eggs, liver, salmon, nuts, fish.
  • Biotin: The brain is more dependent on biotin than any other organ in the body. Biotin is important for a healthy nervous system. Biotin deficiencies can potentially cause neurological problems, especially for those with autism. 

Fantastic new Children’s Product

“I have given this supplement to my children for 3 months and the results are wonderful. My son had difficulty in concentration and speech. I’ve seen significant improvements in his concentration and his speech since taking Eskimo-3 Kids chewable DHA+. He is more relaxed and less irritable in his behaviours. I’ve also noticed that their skin and hair has improved as well. There is more shine in the hair. They love the taste and the fact that there is no fishy aftertaste. I am delighted to recommend new Eskimo-3 Kids chewable DHA+ to other parents.” Sabrina Kelly, Galway.”

 

Eskimo-3 Cover Kids

For a real academic edge this school year, make sure there is lots of omega-3 DHA in your child’s diet. The full range of Eskimo Products is available in health food stores, pharmacies and online.

More information: www.eskimo3.ie

Instant-messaging, food-to-go, flash sales, relentless emails – all factors contributing to the increasingly fast pace of modern day life. Staying calm before and winding down after a busy day have never been trickier to master.

 

Ashwagandha hand

All of us are beautifully unique and have different ways of managing this busy lifestyle but fortunately, to supplement these there is a natural remedy out there to help restore calm and balance to our bodies and minds.  

Introducing ashwagandha…

Whilst some of us are still to learn of the benefits of ashwagandha in the UK, it has been used for hundreds of years in India to not only manage stress-related conditions but also help with chronic fatigue, insomnia and adrenal fatigue to name a few.  

Classed as a modern-day ‘adaptogen’, ashwagandha adapts to the needs of the body, helping to support it and reduce negative changes during times of emotional and physical stress.

Here are five ashwagandha benefits:

  1. Stress is often at the root of our sleeping problems. When we’re troubled, our sleep is too. Ashwagandha nourishes and strengthens a weakened and over-anxious nervous system, helping the body respond better to stress. Thus helping us to relax enough to get a better night’s sleep.
  2. Ashwagandha acts as a depressant to the central nervous system, exchanging feelings of anxiety for feelings of calmness. Stress normally causes a surge in the adrenal hormones – adrenaline and cortisol – that increase alertness. Ashwagandha tackles the problem at the root as it acts directly on the trigger of stress by regulating the imbalanced cortisol level and nourishing the adrenal glands. A recent study found that ashwagandha safely and effectively improved chronic stress levels in adults taking it daily for 60 days.
  3. A big added bonus of taking ashwagandha capsules is its ability to protect your skin. Stress can play a large role in skin damage by producing high levels of the stress hormone, cortisol, which in turn, blocks the production of important proteins that are necessary for healthy skin. One of these proteins is collagen, which helps to keep skin firm and elastic.
  4. Further studies have found that taking ashwagandha capsules can improve muscle strength, making it the perfect solution for reducing stress, improving sleep and making those trips to the gym even more effective.
  5. Ashwagandha can be taken to help improve libido in women and testosterone and stamina in men, a recent study has shown. When we are stressed we produce a lot more adrenaline and place pressure on our adrenal glands and organs such as our kidneys. Ashwagandha regulates the amount of adrenalin produced and strengthens organs; improving stamina as well as increasing sperm count and motility in men, and improving libido and ability to achieve orgasm in women.

Wholistic Ashwagandha 60 Caps – RRP €28

 

ashwaganda product shot

Ashwagandha is an organic whole root, native to the dry regions of India and is often referred to as ‘Indian Ginseng’. It’s considered one of the most powerful herbs in Ayurvedic healing and has been used for centuries. Pukka’s Ashwagandha contains only the highest grade, sustainably cultivated organic root. Ashwagandha is an excellent supplement for helping strengthen the immune system, particularly after an illness. It’s made from organic ashwagandha and is suitable for vegetarians and vegans. Pukka’s Wholistic Ashwagandha is also free from dairy, wheat grain, gluten, added sugar and soy and is available from all good health stores nationwide.

Qualified therapists use their extensive knowledge of Anatomy and Physiology to carry out Massage treatments. The massage is the manipulation of the soft body tissue that is used to enhance a person’s health and well- being.

Massage Beach Lady

Most of you will remember when you were younger and perhaps fell or hurt yourself, having your Mother or Father hold you, or rub the injured part of the body, “to make it feel better”. Touch is a huge part of healing in general and Massage is one form of healing as well as being a relaxation and stress relieving treatment.

There are many different types of Massage and each one works in its own unique way. For example:

Aromatherapy: The therapist uses essential oils and it is the oil as well as the massage technique that’s work with the individual to relieve stress, provide relaxation etc.
Sports Massage: Will usually be concentrated on a particular part of the body that is causing a problem.

Holistic Massage: Your therapist will first sit down with you and discuss your Lifestyle in detail, then they will run through a questionnaire to determine if a Massage is suitable for you or not. They will discuss your Lifestyle with you and suggest numerous ways that you can improve or change things to make your Life better, this combined with the Massage will have a more effective outcome.

Massage is suitable for most people but there are certain contraindications when a person should not have a Massage. It is advisable, particularly if you have a Medical condition to first get advice or written permission from your Doctor or discuss this with your Therapist before booking an appointment.

Some Contraindications:

  • Fever.
  • Cardio Vascular conditions.
  • High blood pressure.
  • Contagious diseases.
  • Recent surgery.

Some people are unsure how the treatment is carried out and often have some undue concerns. Before the Massage begins the therapist will leave you to undress in private then you will lay down on a plinth or massage table. During the Massage you will be discreetly covered by towels or a cover and only the part of the body that is being massaged will be exposed as the therapist begins to oil your body and begin the treatment.

The Massage relaxes muscle tissue, which diminishes tightness or tension in the muscle. It improves circulation pushing oxygen into cells and helps to eliminates any toxins or waste from the body. There are several benefits to be gained from having regular Massage treatments. Massage can help to relieve chronic pain and having a therapeutic Massage can enhance your overall sense of wellness.

Massage Towel

Some of the many Benefits:

  • Improves lymphatic drainage.
  • It enhances your joint mobility.
  • Relieves muscle tension and stiffness.
  • By helping you to relax, and unwind.
  • Relieves headaches.
  • Reduces anxiety.
  • Insomnia.
  • Back, and neck pain.
  • And much more.

When Massage relieves stress, it helps the body, as a whole. It will also increase your self-esteem, help you to relax and bring clarity to a troubled mind. It has so many benefits on an emotional and physical level. It is appropriate for adults and children alike and is also suitable for pregnant women. (unless otherwise advised by a doctor)
It is so much more than “Just a massage”, it is a whole life change with wide spread benefits.

For this weeks #WellnessWednesday features Brendan Courtney, he is many things but primarily a dear friend with one of the biggest hearts I know.

As a Broadcaster, Fashion Designer, Writer & Entrepreneur his work has touched many lives in different ways. This year his authored doc for RTE1 “We need to talk about Dad” has shaken the government to change the law around care in the community. As well as a change maker he is one of my favourite designers and alongside Sonia Lennon they have just launched their new www.lennoncourtney.com collection in Dunnes Stores.

He is the editor at large for (online female lifestyle platform) frockadvisor. He was recently listed as “The most influential (fashion) journalist on Twitter” by the Murray Index.

We first met back in “The Clothes Show” days where he was responsible for the return of the BBC Show which he produced and presented for a number years.

However today I want to know how he balances it all so I asked him to do my #WellnessWednesday quiz and heres what we found out:

 

  1. How would you describe your lifestyle?

Reasonably healthy! I try and be good to myself but do slip into naughty treats occasionally.

  1. What’s your favorite food? Naughty or nice.

Thai curry ! Or anything Italian.

  1. Do you exercise and if so what do you do to keep fit?

Yes, I was actually a fitness instructor in a previous life so I run, do yoga and indulge myself with a personal trainer twice a week.

  1. How do you find balance in your day-to- day life?

I try to meditate as often as I can, and consider everything I put in my mouth.

  1. How do you manage stress in your life? Do you meditate?

Yes, I found meditation 20 years ago when I suffered from anxiety and panic attacks. A brilliant Ozzie women called Pauline McKinnon wrote “In stillness conquer fear” – that became my mantra.

  1. People often set goals or intentions as they go through life. Is this something you do?

Yes of course, every 3 months and revise them and do them every day.

  1. How do you unwind after a busy day?

A walk with the dog, a movie or a glass of red wine (opey!).

  1. It’s the weekend, what do you do for fun?

We do Animal Flow every Sunday (It’s like intense YOGA), I see my family and maybe meet friends for dinner, or we go away!

  1. What’s your top health tip for our readers?

Well being feels better then anything, so learn that treating your self is not chocolate or fags, but putting nice stuff in your body, change your mind set and the worlds your oyster!

  1. Finish the sentence – Being complete for me means…

…being happy and that happiness comes from within, no one thing or person can make you happy, just you.

To keep up with the latest from Brendan follow him below:

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