Introduction:

Finding natural mood boosters to manage stress and anxiety is an answer to reclaiming our health and wellbeing. In the quest for a better way to manage mental and physical wholeness, there’s a trend toward embracing natural means to happiness.

Some natural mood boosters:  

1. Ashwaganda Root 

Ashwaganda, also known as Indian Winter Cherry, is an evergreen shrub that grows in Africa and Asia. As a medicinal herb, it’s classified as an adaptogen.  Adaptogens may help the body to manage stress by lowering cortisol levels. As stress leaves, a person’s mood improves! Ashwanganda root is also said to boost the functioning of the brain, lower blood sugar and ease the symptoms of depression and anxiety.

2. Kratom Capsules

The mood-boosting effects of kratom capsules are said to come from the active component Indole alkaloids. They bind with serotonin and dopamine receptors allowing the body’s natural mood elevators to fulfill their function. Those who’ve tried kratom capsules have reported them to be highly euphoric and mind-relaxing, without any dizziness. 

3. Essential Oils

Breathing in essential oils has a mood-boosting effect as the scent molecules have an effect on the limbic system of the brain. Emotions, behavior, and memory are governed by that part of the brain. Essential oils can be applied to the skin or used in a diffuser. Book yourself in for a divine aromatherapy massage and get the boost from both the oils and the massage. Bliss! The best mood-elevating essential oils to try are roman chamomile, clary sage, ylang ylang, and citrus oil. 

4. Lavender Oil

While lavender is also an essential oil, it gets special mention as its mood-lifting properties are exceptional without side effects. Not only does it seem to reduce anxiety and depression, but can also improve sleep. Lack of sleep leaves most of us grumpy, while a good night’s sleep is like hitting a giant reset button. Try a few drops on your pillow, or place a diffuser next to your bed at night.

5. Exercise and Yoga

Exercise is a major mood booster due to the release of endorphins through movement of the body. Endorphins are known as the body’s ‘happy hormones’. They counteract feelings of stress and release a feeling of well-being. Exercise also boosts blood circulation which increases the oxygen levels to the cells and creates a healthy glow. Yoga adds the added dimension of mindfulness and deep breathing that works on calming and centering the mind.     

Conclusion:

Finding natural mood boosters that work for you can improve the quality of your life. Sometimes a simple change is all one needs to make your mind and body feel good. 

Introduction:

Rebirthing is an alternative therapy technique used to treat reactive attachment disorder.  . This therapy uses a specific kind of breathing meant to help you release emotions.

Proponents of rebirthing claim that by participating in a “rebirth” as a child or adult, you can resolve negative experiences from birth and infancy that may be preventing you from forming healthy relationships. Some even claim to have memories of their birth during rebirthing.   Rebirthing therapy is controversial because there is little evidence of its merit. In some cases, it has proven to be dangerous.

Rebirthing technique:

 The breath work technique used in rebirthing is called conscious energy breathing (CEB).  With your instructor’s supervision, you’ll practice “circular breathing” — quick, shallow breaths without any breaks between an inhale and an exhale. You’ll do this for one to two hours, taking breaks if you need to. During this time, participants are told to expect a release of emotions or a triggering of difficult memories from childhood.  The goal of this type of breathing is to inhale energy as well as oxygen. Practitioners of rebirthing claim that by breathing in energy, you’re healing your body.

What is rebirthing used for?

Rebirthing is also used to treat:

• self-destructive tendencies and patterns
• Post traumatic stress disorder   
• Depression and anxiety 
• Chronic pain
• mental distraction and Attention deficit hyperactivity disorder
• behavioral issues in children
• low self-esteem
• addiction to drugs and alcohol

 Does rebirthing work?

There is no research in the medical literature to support the use of rebirthing for mental health symptoms. It is not recognized by the American Academy of Pediatrics or the American Psychiatric Association.  Some adults who have tried rebirthing claim that it has changed their lives.

Benefits include:

Breath-based meditation does have some recorded health benefits. Research has shown that a consistent breath-based meditation practice can improve:

• mindfulness
• focus
• stamina
• stress level
• Respiratory health.

Conclusion:

Rebirthing is an alternative therapy meant to heal trauma stemming from birth and early childhood.  When considering this technique for yourself or your child, be sure to weigh the evidence against the risk.

It must be remembered that this therapy isn’t something most licensed psychologists, psychiatrists, and counselors would recommend.  If your child is showing signs of PTSD or failure to attach to you, there are other recommended treatment options. Talk to a healthcare provider to find out what may be best for you.

If you want to try rebirthing, find a practitioner with a good track record and some medical credentials. Some people who practice alternative medicine have nursing certificates, CPR training, or other qualifications.  Make sure your rebirthing practitioner can recognize an emergency and provide emergency care if necessary.  Speak with your doctor about symptoms that concern you, including chronic mental health symptoms.

Introduction:

Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands, and ears. It’s based on a theory that these body parts are connected to certain organs and body systems. People who practice this technique are called reflexologists.

How does Reflexology work?

Reflexology rests on the ancient Chinese belief in qi or “vital energy.” According to this belief, qi flows through each person. When a person feels stressed, their body blocks qi.

This can cause an imbalance in the body that leads to illness. Reflexology aims to keep qi flowing through the body, keeping it balanced and disease free.

Other theories:

In the 1890s, British scientists found that nerves connect the skin and internal organs. They also found that the body’s entire nervous system tends to adjust to outside factors, including touch.  A reflexologist’s touch may help to calm the central nervous system, promoting relaxation and other benefits just like any form of massage.

Others believe that the brain creates pain as a subjective experience. Sometimes, the brain reacts to physical pain. But in other cases, it may create pain in response to emotional or mental distress.

Some believe that reflexology can reduce pain through calming touch, which may help to improve someone’s mood and reduce stress.

Potential benefits of Reflexology:

So far, there’s limited evidence that reflexology may help to:

• reduce stress and anxiety
• reduce pain
• lift mood
• improve general well-being

• boost their immune system
• fight cancer
• get over colds and bacterial infections
• clear up sinus issues
• recover from back problems
• correct hormonal imbalances
• boost fertility
• improve digestion
• ease arthritis pain
• treat nerve problems and numbness from cancer drugs (peripheral neuropathy)

Is Reflexology safe?

Generally, reflexology is very safe, even for people living with serious health conditions. It’s noninvasive and comfortable to receive, so it may be worth trying if it’s something you’re interested in.

However, you should talk to your doctor first if you have any of the following health issues:

• circulatory problems in the feet
• blood clots or inflammation of your leg veins
• gout
• foot ulcers
• fungal infections, like athlete’s foot
• open wounds on your hands or feet
• thyroid problems
• epilepsy
• A low platelet count or other blood problems, which can make you bruise and bleed more easily.

Conclusion:

Reflexology may not be a scientifically proven medical treatment for disease, but studies suggest it’s a helpful complementary treatment, especially for stress and anxiety.  Talk to your doctor if you have any serious existing conditions before seeking treatment.

Introduction:

Prokarin, or Procarin, is a preparation containing histamine and caffeine originally developed in Washington by Elaine DeLack, a nurse who has MS. This preparation is claimed to help with many MS-associated symptoms.  The histamine in Prokarin is thought to enlarge blood vessels and decrease allergic reactions, while caffeine acts as a stimulant.

Methodology of therapy:

Prokarin is delivered using a patch applied to the thigh. This method is used because the histamine is not absorbed if taken orally. One study of Prokarin in MS applied two patches a day, each for 8 hours.

Common uses:

• multiple sclerosis
• fatigue
• heat intolerance

Adverse effects:

Local reactions:

• itchy under adhesive
• skin irritation under patch

There is limited information available concerning the safety of Prokarin. Histamine carries the risk of increasing the severity of asthma symptoms, and it has been reported that Prokarin has triggered severe asthmatic attacks. People with asthma should not use Prokarin. A case report exists of an individual experiencing loss of appetite and irritability while taking both lioresal (Baclofen) and Prokarin. People have reported skin irritation and rashes where the patch is applied. Prokarin is not a replacement for conventional MS medications, especially those that modify the course of the disease.

Conclusion:

Prokarin treatment is expensive and limited data are available regarding its safety and its efficacy. One small study reported that Prokarin may help with fatigue. People with asthma should not use Prokarin because of potential risks associated with histamine. Prokarin should not be used instead of conventional medications.

Introduction:

Pilates (or the Pilates method) is a series of about 500 exercises inspired by calisthenics, yoga and ballet. Pilates lengthens and stretches all the major muscle groups in the body in a balanced fashion. It improves flexibility, strength, and balance and body awareness.

Pilates can be an aerobic and non-aerobic form of exercise. It requires concentration and focus, because you move your body through precise ranges of motion. Pilates lengthens and stretches all the major muscle groups in your body in a balanced fashion. It requires concentration in finding a centre point to control your body through movement. Each exercise has a prescribed placement, rhythm and breathing pattern.

Health benefits of Pilates

The health benefits of Pilates include:

• improved flexibility
• increased muscle strength and tone, particularly of your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body)
• balanced muscular strength on both sides of your body
• enhanced muscular control of your back and limbs
• improved stabilization of your spine
• improved posture
• rehabilitation or prevention of injuries related to muscle imbalances
• improved physical coordination and balance
• relaxation of your shoulders, neck and upper back
• safe rehabilitation of joint and spinal injuries
• prevention of musculoskeletal injuries
• increased lung capacity and circulation through deep breathing
• improved concentration
• increased body awareness
• Stress management and relaxation.

Types of Pilates

The two basic forms of Pilates are:

• Mat-based Pilates – this is a series of exercises performed on the floor using gravity and your own body weight to provide resistance. The main aim is to condition the deeper, supporting muscles of your body to improve posture, balance and coordination
• Equipment-based Pilates – this includes specific equipment that works against spring-loaded resistance, including the ‘reformer’, which is a moveable carriage that you push and pull along its tracks. Some forms of Pilates include weights (such as dumbbells) and other types of small equipment that offer resistance to the muscles.

Pilates and general precautions

Although Pilates is a low-impact form of exercise, certain people should seek medical advice before embarking on a new program, including:

• people who have recently had surgery
• pregnant women
• people aged 40 years or more
• people with a pre-existing medical condition such as heart disease
• people with pre-existing musculoskeletal injuries or disorders
• anyone who has not exercised for a long time
• People who are very overweight or obese.

Conclusion:

It is always better to see your doctor for a check-up to assess your fitness level before taking up a new exercise program.  Find a properly trained and qualified instructor of yoga or Pilates.    Pilates is a safe and effective method of rehabilitation and exercise that focuses on muscular balance.

Introduction:

With the public’s growing awareness of the deadly side effects associated with the regular use of synthetic painkillers like ibuprofen, the need for natural, evidence-based alternatives has never been greater.

People generally think that over-the-counter drugs are safer than physician-prescribed ones. Unfortunately, that does not hold true for drugs like ibuprofen, consumed at a rate of billions of doses, annually, and responsible for thousands of cardiovascular disease-related deaths each year.

5 clinically validated, natural alternatives worth considering:

1. Arnica, A study found that arnica, applied topically, was as effective as ibuprofen for relieving symptoms associated with osteoarthritis of the wrist, and with less side effects.
2. Ginger, a study found that ginger was effective as ibuprofen for pain symptoms associated with difficult menstrual cycles (dysmenorrhea).
3. Turmeric, a study found that turmeric extracts were as effective as ibuprofen for relieving symptoms of knee osteoarthritis.
4. Thyme, a study found that an extract of thyme was as effective as ibuprofen in reducing pain and spasm symptoms associated with difficult menstrual cycles (dysmenorrhea).
5. Omega- 3 fatty acids a study found that omega-3 fatty acid supplementation with fish oil helped neurosurgery patients reduce their need for medications, and experienced results consistent with previous research indicating palliative effects at least as effective as ibuprofen.
6. Cinnamon, a study found that cinnamon was as effective as ibuprofen for pain associated with difficult menstrual cycles (dysmenorrhea).

Other useful essential oils and herbs to mitigate pain:

1.Lavender essential oil

Lavender essential oil may help relieve pain naturally. People use lavender oil for pain relief, to help sleep, and to ease anxiety.

2. Rosemary essential oil

Rosemary is another essential oil that may relieve pain.   It  may help treat headache, muscle and bone pain, and seizures. Rosemary may also reduce inflammation, relax smooth muscles, and boost memory.

3. Peppermint essential oil

Peppermint oil comes from the Mentha piperita L. plant. The peppermint plant has anti-inflammatory, antimicrobial, and pain-relieving effects.

4. Eucalyptus essential oil

The final essential oil on this list of natural ways to relieve pain is eucalyptus oil. This herbal remedy from the Eucalyptus plant may help reduce pain, swelling, and inflammation in the body.

5. Cloves

People have traditionally used cloves, from the Eugenia caryophyllata plant, as a home remedy to relieve pain from toothache.

6. Capsaicin

People also use capsaicin, present in chili peppers, for natural pain relief. This substance can cause a mild burning or tingling sensation when a person applies it topically. Capsaicin topical creams and patches play in pain management. Many pain-relieving products contain capsaicin.

Conclusion:

When a person takes traditional pain relief medication as prescribed, with guidance from a doctor, it is a safe and effective way to manage pain.  Natural pain relievers, however, offer an alternative for people who want to avoid the long-term side effects of pain relief medication.

People can use essential oils by adding a few drops to a tissue or a steam bath and inhaling the vapor. People can also add the herbs and spices listed above to food. However, if a person is unable to do that, they can instead take them as supplements.

Introduction:

Thalassotherapy comes from the Greek word “thalassa” meaning “sea”. It refers to a variety of treatments that use saltwater and seaweed, each designed to cleanse, soothe and revitalize the skin and body, and, in some cases, to improve circulation and muscle tone. Other marine and ocean derivatives feature in thalassotherapy, too, including algae, mud and sand. All are cleaned and purified before use.

Thalassotherapy comes in various forms, and encompasses hydrotherapy, such as mineral-rich showers, seawater pools, and hydro massage, and algotherapy, such as seaweed, algae or mud baths and wraps.

What is thalassotherapy good for?

Different forms of thalassotherapy have different effects, helping you:

• relax
• tone your muscles
• cleanse your skin
• ease aches and pains
• boost your immune system
• improve sleep quality
• detox and support weight loss 

Thalassotherapy is also thought to help people with:

• circulatory problems, such as hypertension and arteriosclerosis
•  respiratory conditions,  such as asthma and bronchitis)
• post-traumatic disorders such as muscle atrophy
•  Chronic inflammations, such as rheumatic arthritis.

Different types of thalassotherapy

A Thalasso wrap, expect to be swathed in real seaweed or marine mud. You will probably be wrapped up from your toes to your chest, and your therapist will cover you with a thermal blanket to keep you warm.

A thalassotherapy bath will involve a long soak in a tub filled with a warm, therapeutic solution. Your bath may be filled just with seawater, or with water and seaweed, algae, or mud, and essential oils may be added to the water for a relaxing aroma.

Swimming in a seawater pool is gentle on your skin and hair as salt softens hard water, and little chlorine is needed to keep the pool hygienic. High-pressure jets of water can also be used as “hydro-massage” above or below the water line of the pool, massaging your body while you relax in the warmth of the water.

Seawater, or water enhanced with marine minerals, is sometimes used to supply therapeutic showers. These may be experience showers in a thermal suite, where various pressures and temperatures are used to recreate weather such as “sea mist” or “tropical rain”, or Vichy showers, which are horizontal showers used in treatment rooms to shower off a scrub or body mask, without you having to get off your treatment table.

Curative benefits

• Stimulates circulation
• Improves the oxygen supply to cells
• Stimulates the lymphatic system
• Promotes the immune system
• Improves the muscular system and firms the connective tissues
• Detoxifies
• Purifies
• Regulates the body’s acid-base balance
• Antibacterial and reduces inflammation
• Helps to overcome stomach and intestinal issues

Conclusion:

In Thalasso treatments, the entire marine environment is put to use towards the well-being of the whole body. In particular, the sea air which is also rich in trace elements and helps dilate the blood vessels and accelerates exchanges between the human body and the environment. As in contact with water, the body relaxes and recharges itself with energy.  After a thalassotherapy spa, you’ll probably feel refreshed and relaxed. However you feel, treat yourself to a long, rejuvenating shower in fresh water and take some time out to enjoy the oceanic serenity.

Introduction:

Myofascial release is a type of physical therapy often used to treat myofascial pain syndrome. Myofascial pain syndrome is a chronic pain disorder caused by sensitivity and tightness in your myofascial tissues. These tissues surround and support the muscles throughout your body. The pain usually originates from specific points within your myofascial tissues called “trigger points.

How does Myofascial Release work?

Your therapist will gently massage the myofascia and feel for stiff or tightened areas. Normal myofascia should feel pliable and elastic. The therapist will begin massaging and stretching the areas that feel rigid with light manual pressure. The therapist then aids the tissue and supportive sheath in releasing pressure and tightness. The process is repeated multiple times on the same trigger point and on other trigger points until the therapist feels the tension is fully released.

Who Might Benefit From Myofascial Release?

Patients with myofascial pain syndrome frequently benefit from this type of therapy. People who experience chronic headaches may also find relief from myofascial release. Gently massaging on tightened muscles in and around the neck and head may reduce headaches.

Some people with venous insufficiency, which occurs when blood pools in the deep veins of the leg, may also be candidates for myofascial release. During venous insufficiency, the blood pool stretches and eventually damages the veins in your legs. You may experience an aching and painful sensation in the affected leg. Myofascial release might be used in conjunction with other treatments to reduce the pooling and pain caused by venous insufficiency.

What Are the Risks of Myofascial Release?

However, massage isn’t ideal for people:

• with burns, injuries, or painful wounds
• with fractures or broken bones
• with fragile or weak bones
• with deep vein thrombosis or deep vein issues
• taking blood-thinning medications

In very rare cases, massage therapy may cause:

• internal bleeding
• temporary paralysis or difficulty moving your muscles
• allergic reaction to oils, gels, or lotions
• nerve damage

Conclusion:

Myofascial therapy can be a precursor and complement to other treatments. Patients who engage in myofascial therapy also may benefit from other forms of nonsurgical care that aim to control pain and keep muscles and joints warm and loose. These include:

• Using non-prescription pain relievers such as acetaminophen or ibuprofen
• Applying heat to soothe constricted muscles or using ice to calm swollen areas
• Performing self-stretching exercises to maintain flexibility and increase range of motion or aerobic exercise to increase blood flow to the affected areas.

Myofascial therapy can also enhance or assist other treatments to increase their effectiveness such as acupuncture, manipulation, physical therapy, or occupational therapy. Myofascial release therapy can also improve skeletal and muscular alignment prior to a surgery, or help athletes achieve better alignment prior to sports competitions.

By targeting specific areas of the fascial system, myofascial therapy can help prepare patients for more aggressive forms of strengthening, or provide pain relief for patients with restricted flexibility and movement, thus allowing patients to return to normal movement and greater function.

Introduction:

Supplements provide a variety of nutrients, including isolated quantities of specific vitamins, minerals, herbs, and probiotics. In other words, they’re specifically made to fill in what your diet might be missing.  Proper diet is one — fresh fruits and veggies, whole grains, and natural proteins — while regular exercise and social outings are some others.

Supplement-free brain boosters:

• Eat well — Fresh food nutrients are much stronger than those isolated in pills, powders, and chewables. It’s also less expensive — and often tastier.
• Exercise regularly — Working out gets blood pumping throughout your body and your brain, making it a healthy, efficient way to circulate nutrients. It also leads to neurogenesis — or the creation of neurons — which is tied to dementia-fighting effects and better memory.
• Get enough sleep — Studies suggest that sleep helps flush out potential toxins that build up in your central nervous system throughout the day.¹ That’s why you feel restored after a peaceful night’s rest.
• Train your brain — Try challenging yourself with memory exercises and puzzle games. Or pick up a new hobby to flex your mental muscles every day.
• Socialize — Interacting with people is key to gaining new perspectives and experiences. It gives you a chance to teach others, too, which stretches your brain’s ability to organize ideas and relay them succinctly.

3 essential nutrients for brain health

So, which nutrients are best for your brain health? Some support better memory, alertness, and creativity. 

Omega-3 fatty acids

As far as brain supplements go, omega -3 fatty acids are a great place to start. That’s because your body can’t naturally make this type of fat from scratch.  Omega-3s bring a bit of everything, including improved brain function, memory, and reaction times. They may also reduce the risk of Alzheimer’s disease, and potentially even help prevent depression and dementia. Babies benefit, too. In fact, omega-3s promote brain health both during pregnancy and early life — making it an important nutrient for expectant parents and newborns alike.

Fatty fish like salmon, trout, and herring are excellent sources of omega-3s. Not a fish fan? You’ve still got plenty to choose from, like flaxseed, soybeans, nuts, and omega-3 supplements.

Vitamin D

Vitamin D is famous for supporting strong bones and helping to prevent osteoporosis — but it’s linked to healthy brain function, too.  More research is needed to completely understand the effects of vitamin D on the brain, but we know a lot about what happens when we get just the right amount. In fact, maintaining healthy levels of vitamin D may prevent the onset of mental health conditions like depression, schizophrenia, Alzheimer’s disease, and dementia. 

Interestingly enough, sunlight stimulates your skin to produce vitamin D, which makes a 5- to 10-minute walk outside an excellent — and easy — daily dose. Vitamin D is also available in many different foods, including cold-water fish (salmon, sardines, and tuna), egg yolks, and breakfast basics like milk and cereal.

Vitamin B12

Like vitamin D, vitamin B12 has so many mental benefits. Getting enough vitamin B12 may give you more energy, improve memory, and make learning new things easier. It also has been shown to help improve mood and lessen depressive symptoms.

You might be getting all the vitamin B12 you need from natural animal products, like fish, poultry, and dairy, as well as whole grains and high-fiber cereals. But if you’re an older adult, vegetarian or vegan, or have trouble absorbing nutrients, you’ve got a lot to gain from complementing your diet with the supplement form of this potent brain booster.

Conclusion: 

Before considering supplements of any kind, talk to your doctor to determine not only what nutrients and doses will support your specific needs, but also whether you even need them in the first place.

Introduction:

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

In the 1930s and 1940s, some scientific and clinical evidence suggested that there might be beneficial uses of vitamins C, E and B-3 in large doses.

Megavitamin Therapy, sometimes known as orthomolecular therapy, is the use of very high levels of vitamins to treat a range of health complaints. The levels prescribed greatly exceed the recommended dietary allowance and therefore Megavitamin Therapy should only be used under the supervision of a qualified practitioner…

Proponents of Megavitamin Therapy are of the view that a prolonged and severe deficiency in certain vitamins can lead to, and/or exacerbate, disease. They propose that these diseases can be treated fully or partly through the administration of high doses of the deficient vitamins.

What leads to vitamin deficiency?

A well-balanced diet should provide the body with all the vitamins and nutrients it needs to grow, function, maintain and repair itself. However as we all know, well-balanced diets often fall victim to our time-poor lifestyles – and occasional lack of will power.

In addition a small percentage of the population has difficulty absorbing vitamins from the food they eat. Some people have a defect in certain enzymes that break-down vitamins and nutrients in food. Dietary restrictions as a result of allergies or intolerances may also lead to vitamin deficiencies. Research suggests that as the body ages, the ability to absorb nutrients and vitamins from food diminish. And we know that pregnant women need considerably more iron to support the baby’s growing placenta, as well as their own body.

These people may be deficient in certain kinds of vitamins, and if that deficiency is prolonged, it may lead to ill health. For these people, vitamin supplements may have some benefit.

Can megavitamins help treat disease?

Vitamin supplementation has well-established benefits for a range of health complaints. For example anemia is a well-known condition that results from a prolonged lack of iron. A lack of Vitamin D, overtime, can lead to softening of the bones, a condition called osteomalacia. Uncontrolled bleeding and cartilage calcification are signs of Vitamin K deficiency. People suffering these conditions all experience improvements in their health when they take the appropriate vitamin supplements as prescribed by their doctor.

Dangers of megavitamin therapy:

However, taking too many might actually do more harm than good. “There are many studies that have shown that if you take these large quantities of vitamins, so called mega-vitamins, you actually increase your risk of cancer, increase your risk of heart disease and shorten your life,”

Conclusion:

However before you run to the health food aisle of your supermarket to stock up on vitamins – a word of warning: while most vitamins are beneficial to most people when taken at low levels, they can become extremely toxic when taken at high levels or in conjunction with other medications. Therefore Megavitamin Therapy should only be used under the strict supervision of a highly qualified healthcare practitioner.