Bye Bye Back Pain (cont.)

Last week I wrote a post about kissing back pain goodbye. I was not finished when I finished! I have a few more thoughts and suggestions to offer.

Suggestions #2 and #4 I mentioned previously and I am re-writing; reminding you again of their healing virtues.

1. Stop doing whatever activity is disturbing your back health. This suggestion is sometimes easier said than done. For example, vacuum cleaning can be rough on the low back. Paying attention to body dynamics and how you actually push the vacuum cleaner (whole body push vs. pushing by bending from the waist, waist pushing creates and exacerbates the low back problem.)

2. Acupuncture helps to relieve the inflammation allowing the body to go back into alignment.

3. Yoga is an amazing whole body wellness tool and creates a good "aahhhh" feeling in the back.  http://www.yoga-loft.org/  Yoga builds core strength: strength in both your abdominal and back muscles. This strength of core is a gift to your spinal health. Strong muscles support the spine and your whole body has better posture and carries you through life like a dance.

4. Chiropractic care helps to put the body back into alignment. Here in Potsdam, NY we have BodyWorks Chiropractic Care: http://www.potsdambodyworks.com/    Dr. Roy and his wife have a beautiful healing practice.

5. Ma-Roller: The MA Roller is a self-massage tool that gently stretches the spine and deeply massages the anti-gravity paraspinal muscles, like very deep-tissue work.

This tool helps to relieve pressure points and get the kinks out.

How to use the Ma Roller is explained quite well on the website link above.

I have one, I use it, and I love it.

6. Lumbar Extender: This little gem is great for returning the natural curve of the lower back relieving pain and inflammation created from incorrect posture (the low back bulging out instead of curving inward) and poor sitting habits.

The Lumbar Extender is used to help relieve chronic back pain, correct postural imbalances, restore the natural curvature of the back, and improve flexibility in shoulder and back muscles.

I have recommended this "back bender" many times over the years. It has helped relieve disk problems and avoid disk surgery.

Me, draped over my back soothing device.

I confess, I receive zero kickbacks for suggesting these products. You can find them on eBay and Amazon, new and used. Do not buy the knock off version of the Lumbar Extender called the Back Magic. The story is that the less expensive product is made with lower quality materials that have been known to break soon after purchase.

I have had the lumbar extender for 15 years; no damage, wear, or tear!

Cheers to a healthier back in 2015

                                                                                                            Join the School of Self Healing to learn more health enhancing skills To place in your own medicine bag & use in your daily life and quest for vibrant health!  

Click image above or one of the links below to learn more information and get Self-Healing today!

http://www.paulayoumellrn.com/buy-a-home-study-course-begin-the-self-healing-fun/

http://www.paulayoumellrn.com/school-of-selfhealing-welcome-page/

http://www.paulayoumellrn.com/online-classes-1/

Constipation 101

Constipation is an acute or chronic condition in which bowel movements occur less often than usual or consist of hard, dry stools that are painful or difficult to pass.

Generally speaking, humans should have at least one bowel movement daily, in the AM shortly after arising.  Some humans have bowel movements within a short time frame from each meal.

For others, things do not work so smoothly.  Having bowel movements every 2 to 3 days is not normal. What is happening is the solid waste material is compacting and backing up just above the level of the anus, in the rectal and descending colon.  See picture below.

Solid food waste moves from your small intestine, into the ascending colon where you see the appendix.  Solid waste then moves up the ascending, across the transverse (part of colon going straight across the lower abdomen), and down the descending colon.  When solid waste moves into the rectum, it stimulates nerves that tell us it is time to head to the bathroom. Solid waste then leaves the body through the anal opening.

When this does not work so smoothly, meaning things get backed up, constipation is the result.

Some Common Contributors to Constipation:  (there are plenty more)

• Stress: causes the body to tighten up, in the colon this makes it difficult for things to move smoothly,

• Refined foods: degenerate the body cells weakening every body cell and every organ system. A weak colon does not do it's job well. Refined foods lack fiber. Fiber helps keep things moving along the digestive tract. I can not stress enough...100% whole food diets heal the whole body.

• Water and hydration: lack of fluids in the body makes the stool hard and compact,

• Improper chewing of food from rushing to eat quickly and get to the next to do item (food that is not chewed well does not digest well, this causes constipation),

• Lack of movement / exercise: moving the body keeps the colon toned and working like it should,

• Lack of sleep: lack of sleep slows the body down, including the colon,

• Lack of fresh air and unfiltered sunshine: makes every body system function at optimal levels,

• Excess body weight: slows things down, puts compression / pressure on the digestive tract.

• Hormone shifts in the female's body. This is a normal result of the ups and downs of hormones during the course of a normal, healthy menstrual cycle and changes with the waxing and waning of the cycle. This is normal and will correct itself as hormones shift. As hormone levels change with our growth into our wise woman years, our body may also shift in regards to colon function. A hormone related issue to consider is estrogen dominance over progesterone.

• Position of the female uterus. When the fundus, top of the uterus, tips back in the pelvic cavity, it can rest on the colon. This position can interfere with the colon's function. Women who have a forward tipping uterine fundus can experience bladder symptoms (esp. late in the cycle, just before bleed time). Pregnant women know this bladder symptom feeling.

• Prescription and over the counter medications can cause constipation as a side effect.

• Disrupted gut microbiome.

• Position during the pooping action. Sitting is not a healthy poop position. See below suggestion.

• Pooping hygiene: making time daily to have a bowel movement in a time frame that works for your body. Are you a power pooper or a sitter?

• Holding your bowel movments in because you do not want to use public bath rooms. This dulls the nerve endings in the rectal area. Your body does not pick up on messages well because you ignore and suppress them.

• Magnesium deficiency

Action to take:

• Eat whole foods every day, every meal,

• Include bitters in your diet, think arugula and other bitter greens,

• Chew, Chew, Chew your food VERY well, even soft and liquid like foods,

• Move your body,every day,outside in the fresh air and natural light, (May I suggest Yoga?),

• Drink water and herb teas,

• Sleep and sleep well (If sleeping well is an issue, address the causes),

• Choose wellness to get your body weight within a normal healthy range,

• Move stress out of your life or change the way you perceive "stressful" situations... breathe, let it all go! Yoga, meditation, mindfulness activities are a key to good health and happy pooping action.

• Pay attention to your menstrual cycle. If you are at the point in your beloved cycle, when constipation bothers you, take extra measure to assist your colon in its function. Your colon and you will be grateful!

• Herbal medicinal infusions: these are longer steeped, medicinal strength herb teas. #1 choice is Nettles (surprise, surprise!), red raspberry leaf, alfalfa, oat straw, and red clover blossoms are all good herbs to make into an herbal infusion to add nourishment to body cells and keep the colon humming along. See information below on making herbal infusions.

• Drink lemon water daily. I know, I know, lemons do not grow locally in our Northern NY state BUT they help alkalize the body, stimulate the liver, and cleanse the colon. If you are constipated, a little lemon love is a blessing.

• Keep chlorine & fluoride out of your drinking, eating, cooking, bathing water. They disrupt your gut's microflora and your whole body's health.

• Take some high quality magnesium citrate. Pure Encapsulations brand. Take 300-450 mg at bedtime. See how it affects you over a week’s time. If you need to add in more, take another capsule in the AM. You could divide doses equally at this point: 300 in Am & 300 in PM. Do not waste money on cheap supplements, invest well in your body. It does matter.

• Grind organic golden flax seed or chia seed and take a heaping tsp. to tbsp. daily.

• Use a stool for better pooping position. Putting your feet up on a stool, or any stable object that raises the knees higher than the hips (think squatting in the woods to poop) helps to straighten out the rectum for straight shooting poop right out of the anus. Yes, you want this! The link back there has a fun video explaining this squat vs. sit pooping as an advertisement for a Squatty Potty stool. I just use the wooden stool my kids had to reach the sink when they were toddlers. Works just fine, repurposes something I already had, and saves on plastic purchases.

• Take a green food supplement. As you know, I am not big on "products" and truly prefer to nudge you in the direction of whole foods and whole health lifestyle choices. However, this green food supplement is 100% whole; simply dried and ground herbs and nourishing foods. Nothing added, nothing taken away. I recommend the SuperFood Plus in powder or tablet form.

More Natural Constipation Support

Yoga for constipation:

Daily yoga is a blessing for any health symptoms.  You will sleep better, feel better, and naturally want to eat and take better care of yourself. Have I convinced you to sign up for a local yoga class?  Get a book and start learning yoga at home?  I cannot recommend this healing tool enough.

Great video on yoga and relieving constipation!  And only 4 minutes and 42 seconds of your time invested!

http://www.melissawest.com/constipation-relief/

Acupuncture:    Try Acupuncture for constipation relief.  I can not recommend this enough.  Shelby's needles get things moving fast and help re-balance the health of your body to prevent constipation.  Fits right in with whole food eating and healing!

Whole Foods from the kitchen:  For those occasions when a 'lil extra help is needed, try this poop promotingprune - flax seed pudding:

• Soak 3-4 organic, dried prunes in 1/2 cup water for 1-2 hours.

• Grind 2 Tbsp. organic, golden flax seeds in your blender.

• Pour prunes into blender and grind, blend in with the ground flax seeds.

• Pour into a bowl and eat or let set for a bit and it will jell up.

• Optional: add in 1 tbsp. dark, organic molasses. Add in ground chia and/or hemp seeds.

• Caution: If you are diabetic, pre-diabetic, or have any metabolic disorder involving blood sugar control, do not use this poop pudding. Dried fruit and molasses are very high in sugar. Healing diabetes and blood sugar related diseases requires abstinence from sugar and blood sugar spiking foods.

Herbs:  Need a little more help on occasion, perhaps for travel induced constipation?  Try this Nature's Secret product but do not rely on it daily as a forever tool. Medicine, whether prescription or natural, should be a tool not a crutch. Use them as an aid until you have corrected the lifestyle habits that are creating the problem.

Breathe: Practice deep breathing from the belly to relieve stress in the whole body.  This will help release the strangle hold on your colon muscle so wastes can flow more freely.  See information below on breathing for health. Breath work is the core of Yoga.

Liver nourish and cleanse:  The specific actions to nourish the liver have profound impacts on colon health and regularity.

Massage your colon: Colon Massage

Sending Healing Love, Paula

PS:  I am going to start adding additional information at the bottom of my posts. This is in lieu of having you email me for further information.  Hope this makes the process of getting healthy easier for all!

Where I put these high lighted links in articles, click the link to go to other posts on my blog that help to reinforce the information here in this article.

Prune flaxseed pudding:

I used to soak 4 prunes overnight in 3/4 cup water.

Grind golden flax seeds, say 1 tbsp.

Toss prunes and water, flax seeds ground to powder, and 2 tbsp black strap molasses into blender. Dash of vanilla & cinnamon for fun.

Blend into slurry. Pour into dish and let set. Its jells up into a “pudding”

Eat some morning & night.
I made this as a natural method to maintain colon function during pregnancy and the rare occasion my kids struggled.

________________________________________________________________

Breathing for Health

Simple calming breath:  Consciously make your breath deeper, slower, quieter and more regular.  If you notice, when you are angry or stressed, your breathing is rapid, shallow, noisy and irregular.  Slow down and calm your breath.  You will calm you body, mind & spirit.

Just consciously making your exhalation deeper will make involuntary inhalations deeper.  This automatically calms the body.

Use this technique:  to take a break at your desk, sitting in traffic, before reacting to a negative or stressful situation, when having a craving for something that is not whole food, to relax to go to sleep

Healing Breath technique: To start, exhale very deeply.

1. inhale slowly & quietly, through the nose, to the count of 4

2. hold breath to a slow count of 7

3. exhale slowly and somewhat noisily through the mouth, counting to 8 as you exhale.

4. when exhaling, purse lips and press your tongue to the roof of your mouth, just behind the front teeth.

Repeat this for 4 inhale-exhale cycles 2 times a day. After a month increase to 6-8 inhale-exhale cycles 2 times a day.  Never more than 8 cycles, 2 times a day.

Remember:  Whole foods help your cells regenerate as healthy cells, not degenerate.  Better breathing brings more oxygen to every cell, again helping to regenerate healthier cells.  Breath deeply today to gain better cellular health for life!

_______________________________________________________________

Herbal Infusions

I recommend making infusions, not herbal teas. Herbal teas are when you steep the herbs for 3-5 minutes to enjoy the flavors of wonderful herbal plants.  Infusions are when you steep the herbs for at least 3-4 hours, covered in a quart canning jar.  I recommend steeping them overnight in the canning jar or the pot you boiled the water in, covered.  You can strain the herbs in the AM and reheat the infusion, oh so very gently to preserve the nutrients, or enjoy at room temperature.

Making Infusions:  Boil water.  Measure leaf and flower herbs while water is heating.  Use approximately 2 tsp. of dried herbs per cup of water.  To make a stronger medicinal infusion, use more herbs.  When water is boiling shut off and add dried herbs.  Cover and let steep for at least 15 minutes.  I make medicinal infusions at night, let steep – covered – overnight, and stain to use in AM.

If making infusions with seeds, roots or barks:  chop pieces as small as you can (roots & bark, seeds stay whole or you can gently crush).  When water is boiling, reduce heat to very gentle simmer.  Add herb pieces, cover, and simmer very gently for 15-20 minutes.  Again, I let them sit, covered, overnight and strain in the AM. Do not let this boil as it ruins the medicinal properties and nutrients in the herbal infusions medicine.

If making mixed infusions with parts that need to simmer and the leaves & flowers that do not, simmer parts first then turn off heat and add leaves / flowers and let steep, covered, overnight.

I recommend making a quart each night and sipping 1 cup, 4 times throughout the day, each day.  I usually make ½ gallon to 1 gallon at a time so I do not have to make medicinal infusions every night.  You can drink it cold (keep in the refrigerator) or you can gently warm.  Do not over heat tea , do not boil tea, do not every make tea or re-heat tea in a microwave.  Microwaves are toxic.

High Mineral tea: restores minerals to the body cells that have been depleted from refined foods, toxins, stress, and life as we know it!   Stinging nettles, oat straw, alfalfa leaf, red raspberry leaf are all good for helping with constipation (extra fluid from drinking the infusion is dandy as well!)

If tea bags are glued shut, do not use them in bag form.  To avoid steeping the glue into your tea, I suggest you open the tea bags and steep the lose herbs in a jar for 3-4 hours or overnight.  Follow the infusion instructions above.

Seasonal Allergies: Gear Up Now!

What would a healing post, from me, be without my favorite herb... stinging nettles!  It is my "go to" herb for all nourishing and healing needs.  Start with nettles + herbs specific for the health symptoms = healing equation!

Got allergies?  Gear up now to fortify your body before pollen season. (I know, it does seem like winter will never go away, here in Northern NY!  But, pollen season will happen!) This self-responsible, preventative health action will help to ease the seasonal allergy symptoms.  Breathe freely this spring, summer, and fall...

1.  Freeze dried stinging nettles:  Get to Nature's Storehouse, Canton, NY and purchase some freeze-dried stinging nettles.  Start taking them now to calm and heal your immune system and relieve the seasonal pollen allergies.  

2.  Local, raw honey.  Start eating 1/2 to 1 teaspoon two times daily, now.  Local, raw honey will acclimate your body to the local allergens before they bloom and blossom. This local honey will help to relieve or even rid your seasonal pollen allergies.

3.  Herbal Formula:  Herbs Etc. is a great company.  I use many of their formulas in healing ways with friends, family, and clients.  They work!

Allertonic® Enhances healthy inflammatory responses of the respiratory and gastrointestinal tracts. Stabilizes mast cell walls and fixed antibodies found in the eyes and respiratory system, keeping the tissues calm. Normalizes secretion of the respiratory system, liquefies mucus, stimulates its removal from the lungs, and keeps pulmonary tissues hydrated.

Ingredients: Fresh Stinging Nettle herb, Licorice root, Eyebright herb, Horehound herb, Osha root, fresh Horsetail herb, fresh Mullein leaf, Elecampane root, and fresh Plantain leaf.

Suggested Use:

Acute: Take one soft gel or 40 drops with water every two to three hours until comfort is achieved or as directed by your health care professional. Noticeable comfort is attained within the first or second day. Switch to ongoing use.

Ongoing: Take one soft gel or 40 drops with water three times a day.

Proactive: Two months prior to seasonal challenges, take one soft gel or 40 drops with water twice a day.

4.  Yes, you can use all three of these natural, allergy relief "foods" as a preventative measure.  Start now, before the snow melts!

5.  Whole foods:  I would be seriously amiss as a whole food, holistic healer if I did not tell you that the foods you put into your body, every time you eat, affect the way you feel.  Eat crap, feel like crap!  If you over load your body with packaged, factory made foods, you overwhelm your immune system (actually, you overwhelm your whole body, every body cell!).  Your immune response to allergens in the seasonal air will be seriously heightened if your body is already overwhelmed by crap food.  Eat whole, love your body cells!

6.  Liver Nourishment:  As I write this post, I have a draft post on liver nourishment, ready to go.  Be looking for it.  Keeping the liver healthy will cut down on seasonal allergy symptoms.

7. Acupuncture: is an excellent healing tool in the seasonal allergy toolbox. Give Five Elements Living a call if allergy relief is in your plans!

PS:  I can order any product from Herbs Etc. for you.  Check Nature's Storehouse OR the Potsdam Food Coop for a similar product.  Compare the ingredients as many herbal companies make allergy relief herbal combinations.

Need Help? Not sure about herbal healing foods:  what to take, how to take it, when to take it, etc?  As a Certified Herbalist, I can help with this!  Give me a shout.

My Secret Face Lift In A Jar

As I skip down the path of life, getting closer to 50, I realize the signs of aging are here on my face. Now I also realize that my sister, who is 2 years older, looks remarkably younger.  Oh the hazards of a nature girl; worshiping the sun by day and the moon by night, hiking, biking, canoeing, swimming my youth (and any adult moment I can squeeze out) and life away out under the open skies.  If, given the chance, I could do it all over again, I would not hide inside for fear of the sun, wind, rain, snow, and cold's aging effects on my face.  To hell with it all, I have lived to be on the tops of mountains, wandering deep in forests far from civilized life as we know it, riding country roads on my bike, swimming lakes and river .... so be it, I will take the sun and natural elements, wrinkles and all!

Ok, now with all that said, I have some secrets to prevention and repairing the natural elements effects on my skin and its visible signs of aging.

Number one is a whole food diet.  Eating real foods, natural foods, fortifies the body with nutrients we do not even know the names of.  These nutrients work hard to protect and repair. Thank you local farmers, I will eat your whole foods!

Number two through five is good sleep coupled with plenty of fluids, daily body movement, and finding peace within.

From there it helps to use only natural products on your skin.  If I would not put the '"ingredient" in my body because it is not a whole food, why would I put it on my body?

So here are my natural face lift secrets:

1.  I use no sunscreen lest I make it myself (the lotion recipe below is the base for my natural sunscreen).

2.  I wash my face with water only, splashing cold water on in AM and PM.  When living outside I use the springs, rivers, lakes and streams of the Adirondacks for face splashing.

3.  I put pure aloe on my face after splashing:

Aubrey Organics from Nature's Storehouse in Canton, http://www.natures-storehouse.com/

Mountain Rose Herbs via mail order:  http://www.mountainroseherbs.com/bulkmisc/bulkmisc.php

4.   Then I use the lotion I am about to give you the recipe for.  To this I add essential oils specific for sun damaged and aging skin.  There are essential oils specific for sensitive skin, skin from every decade in life, oily and dry skin.... you name it.  Want details, email me.

In the summer, the lotion I use is much lighter, mostly an aloe gel with a just a very few drops of carrier oil and the essential oils specific for sun damaged and aging skin.  This works best in the aloe gel from Mountain Rose Herbs as it is a gel.  The Aubrey Organics aloe is a very liquid consistency, great for putting on after the morning and evening face splashing.

To this face lift in a jar I owe thanks to three fabulous herbalists:  Rosemary Gladstar  (Family Herbal: A Guide to Living Life with Energy, Health, and Vitality), James Green (The Male Herbal), and Valerie Ann Worwood (The Complete Book of Essential Oils and Aromatherapy).  Blending their secrets has created my secret!

Rosemary's Perfect Cream

Ingredients

WATERS

2/3 cup distilled water--OR distilled rosewater or -- orange flower water) 1/3 cup aloe vera gel 1 - 2 drops essential oil of choice (here is where I mix and match from James Green and Valerie Ann Worwood's essential oil recommendations) Vitamins A and E as desired

OILS

3/4 cup apricot, almond or grape seed oil (I have used organic olive oil, as well) 1/3 cup coconut oil or cocoa butter 1/4 tsp lanolin 1/2 - 1 oz grated beeswax

Directions

1. Combine distilled water, aloe vera gel, essential oil and vitamins in a glass measuring cup. (Tap water can be used but it will sometimes introduce bacteria and encourage the growth of mold.) Set aside.

2. In a double boiler over low heat, combine remaining ingredients. Heat just enough to melt.

3. Pour oils into a blender and let cool to room temperature. The mixture should become thick, creamy, semisolid and cream-colored. This cooling process can be hastened in the refrigerator, but keep an eye on it so it doesn't get too hard.

4. When cooled, turn blender on the highest speed. In a slow, thin drizzle pour the water mixture into the center vortex.

5. When most of the water mixture has been added to the oils, listen to the blender and watch the cream. When the blender coughs and chokes, and the cream looks thick and white like butter cream frosting, turn off the blender. You can slowly add more water, beating it in by hand with a spoon, but don't over beat!  The cream will thicken as it sets.

6. Pour into cream or lotion jars. Store in a cool place.

7. For a thinner lotion, use more water.

Paula's IMPORTANT NOTE:  I do not add the essential oils in step #1 as described above.  To me, heating them destroys their natural nutrients. I add the essential oils as an additional step, my step #7.  I add the number of drops, based upon the size of the jars I have put the cream into, and stir with a tiny baby spoon to blend the essential oils well.

Essential oils for sun damaged and aging skin:  Add 4-5 drops per tbsp. of the lotion. James Green's Recommendations (the book Male Herbal) and what I have used for years: lavender, frankincense, carrot seed, Helichrysum italicum (Immortelle). Immortelle is a very expensive oil, but well worth it as per James Green, for its effects on sun damaged skin and skin cancer.

Essential oils for skin over 40: Neroli, lavender, frankincense, rosemary, fennel, carrot, lemon, evening primrose

Sunscreen you ask?  To the above Rosemary Gladstar's lotion I add: 

• 1 rounded tsp. of Mount Hagen Organic Fair Trade Instant Coffee,

• 1 rounded tsp. of organic fair trade cocoa powder, and

• 5-10 drops wild pansy extract.

• 1/2 tsp. wild pansy powder

• Wear a wide brim hat during the high, hot hours of the summer days and wing it with the sun and wind on my face at every other moment.

Chemical sunscreens?  Not a chance.  Frankly, I believe they cause skin cancer!

PS For another option to restore your youthful glow:  Call Shelby Connelly, Acupuncturist in Colton. She does an amazing acupuncture face lift. This is a series of treatments to restore vitality to the facial skin.  http://fiveelementsliving.com/