Tips for a good nights sleep

Causes of insomnia are numerous, but commonly, stress, tension, anxiety or stimulants such as caffeine can result in a lack of sleep. 

To help induce a restful nights sleep, do something relaxing leading up to going to bed such as reading, taking a warm bath or listening to soothing music. 

Ensure your bedroom is dark and quiet with plenty of fresh air; so keep your window open a little even in winter. A stuffy, warm room will prevent you from getting quality sleep. Add 10 drops of essential oils to a warm bath. Bergamot, rose or lavender are ideal as they contain soothing, calming properties and so are perfect for preparing you for sleep. Don’t drink coffee or tea in the evening as these stimulants can interfere with your sleep patterns (and, incidently, cause headaches, rapid heartbeat and excessive urination). Instead try fruit or herbal teas such as passion fruit or chamomile. 

If your insomnia is persistent, it may be worth trying a natural remedy such as Valerian. This sweet scented flower has been shown to have mildly sedative properties and may be useful if your insomnia is related to being anxious or stressed. Supplements are widely available and should be about 1 hour before bedtime, or as advised. They takes about 2 weeks to work and shouldn’t be used for more than 3 months at a time. 

Note: Always consult your doctor if your insomnia or anxiety persists.

Tip of the day - Eucalyptus

Always have a bottle of eucalyptus in your first aid kit. It's antiviral action works on the respiratory tract to soothe inflammation and ease mucus. It is excellent in times of influenza, throat infections, coughs and catarrh and is effective in lowering temperatures, and cools and deodorises the body.

If it's a cold or hayfever you have, try inhaling eucalyptus oil before reaching for the paracetamol. It is very effective at clearing a stuffy head and may even reduce the painful effects of migrane. 

Eucalyptus has a cleansing effect on the skin, and will aid in the healing of cuts, wounds and inflammatory conditions. As a powerful oil, it should not be applied neat, but instead applied diluted to the skin to cleanse or tone.

Review your skin care for Autumn

Autumn has always been my favourite season. The colours, the smells, brambles, the change in

light and the sense of dark cosy nights just around the corner. (Although that may be just me reminiscing my Yorkshire childhood)! Of course, in those (long ago) days my skin was fresh, rosy and peachy smooth with not a care to protect or moisturise it. These days, of course I give my skin a great deal more care.

Autumn is a season of change which fosters both beginnings and endings. It’s the end of the summer and strawberries, but start of the gardening year. The weather is changing with crisp, fresh mornings and cool evenings, and it’s these conditions that make hair and skin drier, particularly as we also turn up the central heating and huddle up at home.

We should therefore look at our skincare regime. Look for oil-rich products which strengthen and

brighten the complexion. Look for avocado, apricot kernel, macadamia nut and almond oils as ingredients as they are rich, nutritious and protecting. Feed the skin with fresh fruit masks.

Ensure your diet is healthy and seasonal, as the tendency is to resort to comfort food on cold dark nights. Luckily autumn produce can be warming and versatile and apples, grains, greens, nuts and potatoes are at their seasonal best and all are good for the skin. Continue to drink plenty of water as it keeps the skin and body hydrated. 

The preservative dilemma - a balanced view

Cherylin Skin Therapy does not advocate the use of synthetic preservatives.  However, commercially mass produced skin care generally contains a group of synthetic preservatives called parabens.  They are chemically produced from petroleum and natural gas and are usually used together to inhibit the growth of a broad spectrum of bacteria, yeasts, fungi and moulds. Parabens are also used in food, medicines and eye products and are usually preceded by the prefixes Ethyl, Propyl, Butyl and Methyl.  Preservatives are essential in products which contain water otherwise potential bacteria is quick to form.

Parabens are thought to be safe. 

Research shows that there is no link with cancer 'despite' parabens being detected in breast tumours (Ref: Study, 2004 in the Journal of Applied Toxicology). However, parabens contain estrogen-like properties and estrogen plays a role in certain forms of breast cancer. Despite their perceived safety (ahem), they do cause allergic reactions and contact dermatitis, are harmful if swallowed and cause irritation to eyes and the respiratory tract.  

We should remember that the decaying process is natural and happens regardless of preservatives.  Skin care products will eventually go rancid, and any natural active ingredients will loose their potency more quickly anyway.  Chemical preservatives are used because commercial skin care is mostly water and are cheaper than natural alternatives so products can be produced on a large scale for corporate profit.  

Be aware of greenwashing. Do not buy so called ‘natural’ skin care which include such ingredients as ‘vegetable derived’ Glyceryl Stearate SE (which is produced by chemical reactions between fatty acids and glycerol - synthetic glycerine) or Sorbic acid (these days chemically synthesized and a toxic preservative).

Most of my skin care does not contain water and are natural and free from any synthetic ingredients. Essential oils, beeswax and grapefruit seed extract are used as practical preservative alternatives. I like to keep my skin care alive, active and full of the plant's energy.  I also only prepare the product upon receipt of order and this ensures optimum potency.  They are prepared using sterilized equipment, containers and fresh ingredients. They have a realistic shelf life (between 5-10 months) and are safely absorbed by the skin. 

Related article: What's in your skincare?

Peppermint: properties and uses

Like many herbs, peppermint was known to the ancient Egyptians, Greeks and Romans. It was used as an ingredient in wine, a detoxifier, and perfume. A native of Europe, the best type of peppermint

comes from England as it favours the damp conditions.

Peppermint is a hybrid of Watermint and Spearmint and is a powerful oil with many properties. In fact I believe this is an essential oil, along with Lavender, that every household should have in its first aid kit. It is antiseptic, astringent, a carminative, cephalic and a decongestant. Whilst not best used in massage treatment (unless in very small quantities and in local areas) it is ideal treatment to help the respiratory system and circulation through inhalation or in infusers.

A very uplifting herb, peppermint is a natural balancer, a so-called adaptogen. It can act as a stimulant and relaxant, and is cooling yet warming. This makes it a very good remedy for colds and flu as it helps calm mucus and fevers and encourages perspiration.

Peppermint is best known for its extremely useful action on the digestive system, particularly acute conditions. Due to its relaxing and slight analgesic properties, it is a useful treatment against many digestive related ailments such as food poisoning, vomiting, nausea, constipation, travel sickness and colic amongst others. It is also said to be helpful for kidney and liver disorders.

Peppermint is also a valuable remedy for producing a tonic effect on the heart and can help in the treatment of shock, vertigo, dizziness, anemia and fainting. It is an effective pain reliever and can be used to treat headaches, migraines and toothache. It is one of the best remedies for treating aching limbs and feet and offers some relief from rheumatism and neuralgia.

Although it should never be used directly on the skin, in dilution it can help with cases of dermatitis, ringworm and scabies. Its cooling effect can help itching, inflammation and sunburn. Greasy skin benefits greatly as it removes blackheads, balances sebum and softens a rough texture.

Precautions: Peppermint is a powerful oil so care should always be taken with dosage. It may cause

irritation to the skin and mucous membranes and should be kept well away from the eyes. It is best avoided during pregnancy and may antidote homoeopathic remedies. 

Gardening the bio-dynamic way

As someone who is interested in healthy eating I believe one of the best ways of getting fresh seasonal food is by working an allotment to grow your own fruit and vegetables.

Having run my own allotment for some time now (organically of course), I have recently experimented with biodynamic gardening. I tried it half-heartedly a few years ago (with some success), but I wanted to see if I could grow better quality produce which possessed even greater vitality and the greatest flavour. Well, I have to say, the results have been quite amazing.

At time of writing this, and by embracing some of the principles of biodynamic gardening, I have produced nearly twice as much produce from the plants. I should note that as a vegetarian, I do not embrace the whole practice. For example, I do not use animal manure, horn preparations or make ashes from insect pests. Instead, I prepare my own nettle and comfrey feeds, my own compost and have sown, maintained and harvested according to the rhythms of the planets and phases of the moon (which is what gardening by biodynamic principles essentially is). And no, I have not had to steal out in the middle of night and garden under the light of the moon (even if it sounds appealing)!

So what is biodynamic gardening?

Essentially, all life processes on earth are influenced by the rhythms of the planets, sun and moon with the constellations of the zodiac working through these. The planets, sun and moon in turn pass on their own properties to the plants through the elements of fire, air, water and earth.

Biodynamic agriculture recognise that the plant is bound with the life of the soil and that the soil should be alive and vital. However, the plants' growth is also influenced by planetary influences. From the beginning of the process through to the harvesting and storing, it is important to note the right time for each stage. The sowing time, for example, exerts the strongest influence. Planting out or moving a plant is also important as this can enhance or weaken the impulse which the seed received at the sowing stage. Even before sowing, it is important to prepare the soil at the right time as this opens up the earth to planetary and zodiac influences which can enhance growth. Harvest time is also critical depending on what is being harvested, for example seeds or parts of the plant which is to be used for sowing or propagation for next years crop, will be weak or sickly if harvested at a time of unfavourable cosmic conditions.

The sun, moon and planets all influence the weather using the elements of fire (warmth), air, water and earth. The weather effects the best times to grow and harvest crops. For example, favourable sowing days for leaf growth (lettuce or leafy herbs for example) always tend to be damp as these ‘leaf days’ have the greatest moisture or highest rainfall of the month, or favourable sowing days for root growth (potatoes, carrots) always tend to be cold or cool. Such weather observations demonstrate that the elements should be assigned to different parts of the plant. As the moon passes every two to four days from one constellation to another, the character of cosmic influence changes. So water, for example, changes to warmth. As three constellations are assigned to each element, known as trigons, it is roughly every nine days the moon reaches the same group again.

To decide the best time for sowing, maintaining, harvesting and storing, therefore, we must known which part of the plant we want to harvest. With carrots for example, it is the root that is of importance so sowing should take place on a ‘root day’. Years of research have established four broad categories, as follows:

Flower days

Flower plants are sown, tended, cultivated, cut and harvested on flower days. They include flowers of all kind, broccoli, bulb plants and many medicinal plants.

Fruit days

Fruit plants are sown, planted, hoed, cultivated, harvested and stored on fruit days. Fruits include fruits and berries, beans, courgettes, cucumber, peas, peppers, pumpkins and tomatoes.

Leaf days

Leaf plants are sown, planted and tended on leaf days. However, leaf vegetables for storing are harvested on flower days. Plants include cabbage, cauliflower, leafy herbs and lettuce.

Root days

Root days should be chosen for sowing, transplanting, hoeing, harvesting and storing. Plants include beetroot, carrots, garlic, onions, potatoes and swede.

It is interesting that the leaf plants (cabbage, kale) I sowed on leaf days have flourished compared to the those that I sowed on dry, hot flower days and my courgette plants sown and cultivated on fruit days have provided me with so much fruit, I really could open up a shop (well, a market stall)!

Biodynamic agriculture is based on the original ideas and recommendations of Rudolf Steiner, which he presented in a series of lectures to farmers and gardeners in 1924. It is the oldest non-chemical agricultural movement and predates the organic agricultural movement by 20 years. The work has been further developed and researched over many years by Maria and Matthias Thun.

Further information:

http://www.biodynamic.org.uk/

http://uk.rhythmofnature.net/biodynamic-calendar

Why you should avoid artificial sweeteners

Aspartame, otherwise known as Canderel, Spoonful and Nutrasweet is widely used as a sweetening additive in thousands of foods and drinks. It is 200 times sweeter than natural sugar and is often listed as ingredient E951.

Whilst there are governments, health authorities and medical researchers globally that support the use of aspartame in our food and drink, there is substantial research that shows it to be unsafe and toxic, and 'likely' to be responsible for the global rise in Multiple Sclerosis and Systemic Lupus.

Aspartame was originally discovered in 1965 by accident, and research indicated that it may cause cancer in rats. In 1980, it was reviewed and classed as safe but vital raw data was ignored. Aspartame was approved for use as an additive in 1981.

Upon digestion, it breaks down into chemicals including phenylalanine and methanol (which belongs to the same class of poisons as Cyanide and Arsenic) and then to formaldehyde and formic acid. There is much controversy on the effects that these chemicals have on those that consume aspartame sweetened food. The symptoms of, what is known as, Aspartame Disease include spasms, shooting pains, cramps, numbness in limbs, joint pains, dizziness, vertigo, anxiety, headaches, tinnitus, blurred vision and blindness, and symptoms of Fibromylagia.

In the UK, products which contain aspartame must list the chemical as an ingredient and carry the warning “Contains a source of phenylalanine”. Phenylalanine depletes Serotonin and therefore can cause depression, panic attacks, rage and violence. It is also life threatening to those with Phenylketonuria, which causes problems with brain development.

Worryingly, research shows aspartame is deadly to Diabetics, causes Alzheimer’s disease in women as young as 30, and could even be responsible for Gulf War Syndrome. Given the research and the fact that Monsanto who created and sold aspartame until 2000 (when they sold the brand) are also the largest GM food company, producers of Agent Orange and Round-Up, I would suggest steering very clear of any foods containing this E-number.
have appled for patents to 'own' certain plant species known for millenia to work as traditional health remedies.

Is sugar ageing your body?

The human body is designed to work efficiently on complex carbohydrates such as whole grains, vegetables, pulses and simpler carbohydrates such as fruit. These foods are designed to gradually release their energy and contain all the nutrients the body needs for digestion and metabolism and keeping the digestive system running.

However, we humans enjoy the sweetness of carbohydrates and all forms of sugar whether it is white, brown, syrup or glucose are fast-releasing causing a rapid increase in blood sugar levels. When this sugar is not required by the body it is eventually stored as fat.

Sugar is also very toxic. As an oxidant it damages certain substances such as proteins. The toxic by-product of glucose is known as AGE (advanced glycosylation end products) and damages cells causing them to age faster, and impairs the ability of the body to remove unwanted cholesterol. It also damages collagen and elastin, the protein fibres that keep the skin firm and elastic. This damage results in dull, brittle dry skin leading to wrinkles and sagging. These ageing effects can start from the age of 35, after which they will increase rapidly. 

A high sugar diet can even influence the type of collagen a skin has, a factor in how resistant skin is to ageing. The most common types of collagen in the skin are types I, II and III, with III being the most important and type I being the most fragile. Glycation turns type III into type I causing the skin to lose its suppleness. AGEs also leave your skin more vulnerable to sun damage. 

Diabetics are very susceptible to the damaging effects of sugar as they can suffer from high blood sugar levels for many years before diagnosis and often show signs of premature skin ageing. 

However, all is not lost and with a little work, you can minimise future damage and regain some of your skin's youth if you follow these simple steps:

• Sorry, but you must cut down on sugar and high sugar products. Whilst it is difficult to completely eliminate sugar, eating a nutritional, fresh diet will help keep intake minimal. It is easy to add sugar rich foods to the diet without thinking about it. For example, there are about 10 teaspoons of sugar in a can of coke, which amounts to 160 empty calories.
• Get to know your labels. Sugar can be hidden under aliases such as barley malt, corn syrup, dextrose, fructose or molasses.
• Protect your skin with antioxidant rich moisturisers which include vitamins C and E and green or white tea. Do not expose your skin to strong sunlight.  AGEs occur more significantly in sun exposed skin than in protected skin. 
• Keep your blood sugar levels balanced. This is important if you want to maintain energy levels and weight. When the level of glucose in your blood drops you feel hungry, leading to feelings of tiredness, depression,   headaches and migraines, poor concentration and digestive problems. When the levels are too high the body converts the excess to glycogen or fat, our long term energy reserve. It is becoming more and more common for people to have an impaired ability to keep blood sugar levels even. This will eventually result in fat and lethargy and even diabetes. 
• Eating a wholesome balanced diet helps health and skin as the antioxidants keep sugar from attaching to proteins. Include foods which are high in complex carbohydrates and which release their sugar content gradually.
• Keep alcohol and stimulants such tea, coffee and fizzy drinks to a minimum. These substances stimulate the release of adrenalin that initiates the ’fight or flight’ response. This prepares our body for action by releasing sugar stores and raises blood sugar levels to give muscles and brain a boost of energy. However, we do not have the same physical stresses as our ancestors and our stresses are more likely to be of the emotional or mental variety. The body has to somehow cope with the excess of blood sugar by releasing hormones to take the glucose out of circulation. This vicious circle results in an inability to control blood sugar levels, which can lead to diabetes.

Lemon for sparkling skincare

Nothing cleans and bleaches the hands, elbows, heels or neck better than lemon juice. Dilute it in rosewater and a little glycerine for a moisturising cleanser. For really discoloured skin, apply the juice direct after cleansing and leave to dry. Use diluted for a final rinse after shampooing to help keep blonde hair bright and shiny. 

Lemon facts 

The lemon has long been valued as an antiseptic and vitamin C source. In the past, it has been used to treat malaria and typhoid, and as an antidote to meat and fish poisoning. It is well known as a treatment and preventative measure against scurvy and was traditionally taken on long sea voyages and the juice given to sailors. 

Lemons are highly nutritious and provide a superb tonic to the circulatory system. They are helpful when treating sore throats, coughs, colds and influenza and help reduce associated temperatures. 

With their vitamin C content and rich citrus flavonoids (water soluble plant substances which protect vitamin C against oxidation), lemons have excellent antioxidant properties and can assist the healing of wounds, strengthen the walls of the capillaries and blood vessels, and has a hypertensive effect on arteriosclerosis. 

There are many nutritious substances in lemons such as vitamins A and B, potassium, phosphorus, silica, fructose, manganese and copper, all working to help strengthen the immune system, make collagen, keep skin and joints healthy and may even help to prevent cancer. 

Lemon juice is a natural disinfectant and antiseptic, and before modern chemical based cleaners, was used in laundry, glass, household and metal cleaning. 

It is an important skincare ingredient and the juice can be applied direct as an astringent and bactericide. 

What makes an ingredient natural?

Many companies now claim to include natural ingredients in their skin and body care, but it is worth remembering that as there is no governed regulated definition attributed to the term ‘natural’, many ‘chemicals’ are labelled natural because they are derived from natural sources (coconut oil for example). While this may be true, the ingredient has undergone a chemical solvent extraction process or has had synthetic additions added, rendering it very ‘unnatural’. 

It is widely accepted that the term ‘natural’ refers to ingredients extracted directly from plants, animals or other source as opposed to being produced synthetically. 

But while some raw ingredients are extracted ‘directly’, how many have to undergo processing 

or chemical reaction to extract the material and essence? – Well a lot actually. For example, what we often think as being completely natural are essential oils. Most aromatic and therapeutic plants are distilled to produce the essential oils, but this process produces chemicals that weren’t present in the raw ingredient. Some essential oils are extracted using solvents (Rose and Jasmine for example). 

Many ingredients have to be treated in order to access other properties, such as Palm oil which is chemically processed to produce an emulsifier, or coconut oil which is converted into an active detergent. By definition, a natural ingredient should be unadulterated, unprocessed and unchanged. Otherwise, can it really be classified as natural, raw or unaltered? 

In reality, we are not going to mash a carrot every time we want a rejuvenating mask or crack an egg to condition our hair. Besides, our skins need a fighting chance against the ravages of our modern, stressful lives. So if we want natural skin care what defines an ingredient as ‘natural’? 

I think the ingredient must (at least) be: 

• present in or produced by nature (plant, animal or microbial); 

• produced or formulated using minimal processing; 

• directly extracted using the simplest of methods, including natural solvents and chemical reactions (such as acidification, basification, hydrolysis and fermentation); 

• produced without the use of synthetic ingredients or petrochemicals;

• cultivated and processed in a sympathetic and ecological way; 

• free from all synthetic ingredients (such as artificial colours, emulsifiers and perfumes); 

• GMO free; 

• free from synthetic preservatives. 

So beware of companies making claims they don’t necessarily live up to. Look at the ingredients listed on their products. Those ‘organic’ and ‘natural’ cleansers and creams you’re applying may not be quite as natural and chemical-free as you may have been led to believe.

Food additives to avoid

Aspartame, otherwise known as Canderel and Nutrasweet is widely used as a sweetening additive in thousands of foods and drinks. It is 200 times sweeter than natural sugar and is often listed as ingredient E951. 

 

Whilst there are governments, health authorities and medical researchers globally that support the use of aspartame in our food and drink, there is substantial research that shows it to be unsafe and toxic, and 'highly likely' to be responsible for the global rise in Multiple Sclerosis and Systemic Lupus. 

 

A bit of history

Aspartame was originally discovered in 1965, and research indicated that it may cause cancer in rats. In 1980, it was reviewed and classed as safe but vital raw data was ignored. Aspartame was approved for use as an additive in 1981. 

 

Upon digestion, it breaks down into chemicals including phenylalanine and methanol (which belongs to the same class of poisons as Cyanide and Arsenic) and then to formaldehyde and formic acid. There is much controversy on the effects that these chemicals have on those that consume aspartame sweetened food. The symptoms of, what is known as, Aspartame Disease include spasms, shooting pains, cramps, numbness in limbs, joint pains, dizziness, vertigo, anxiety, headaches, tinnitus, blurred vision and blindness, and symptoms of Fibromylagia. 

 

In the UK, products which contain aspartame must list the chemical as an ingredient and carry the warning “Contains a source of phenylalanine”. Phenylalanine depletes Serotonin and therefore can cause depression, panic attacks, rage and violence. It is also life threatening to those with Phenylketonuria, which causes problems with brain development. 

 

Worryingly, research shows aspartame is deadly to Diabetics, causes Alzheimer’s disease in women as young as 30, and could even be responsible for Gulf War Syndrome. Given the research and the fact that Monsanto who create aspartame are also the largest GM food company, I would suggest steering very clear of any foods containing this E-number. Instead train your tastebuds to accept less sweet foods, it's easier than you think and your skin and health will thank you for it!

Winter skincare

So, with the onset of Winter, another year has (almost) come and gone again. It's a slight reminder that we (quite possibly) have one or two more wrinkles, perhaps a few aches that we didn't have last year and a need to be careful with our skin care routine.

Winter skin care should be richer, protective and moisturising to help strengthen the skin against the harsh elements, lower humidity and the warm drying effects of our central heating systems. This is the one season when we all need a good moisturiser. Even those with oily skin should use at least a light formula. Those with dry or damaged skins fair worst as the cold weather can aggravate symptoms. Dryness is worse where the skin’s oil glands are weakest. Cheeks, arms and legs have less sebaceous oil glands and the hands are thinner than in other places. All these areas need extra protection and care.

To stay soft, and protected all Winter, you should:

• Always moisturise dry skin after bathing or showering. Pay attention to elbows, knees and feet;
• Take care of your hands. The skin here is thinner, so after washing, always dry thoroughly and use a good rich hand cream or balm. Wearing gloves in the cold weather will help further protect against dryness;
• Wear more layers of clothing outdoors. Layering clothes keeps you warmer as they form air pockets in between each layer;
• Exfoliate the skin regularly to get rid of dead cells and reveal a healthy new vigour and sheen. It also prepares your skin for deep treatments;
• Always moisturise face and neck with a treatment suited for your skin type and condition before you step out into the cold;
• Protect the lips from drying and chapping. This is important as they do not have any sebaceous glands (so are not moisturised). Apply a natural vegetable oil based balm (not petroleum based as this will make your need for moisturising greater);
• Use a weekly hot oil conditioning treatment on the hair to help restore moisture, shine and lustre;
• Practise the art of massaging to help with circulation, particularly in the feet and hands. Good circulation promotes a healthy glow, and massage helps tone the body, relax tense muscles and helps eliminate waste. Try almond oil scented with a few drops of cinnamon and orange for a seasonal scent!

Try the simple honey and egg mask for a home made spa treat for the face and neck.