Marlborough Living Jan - Feb 2020

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SPICE THINGS UP
We all know we should eat more veggies
(ideally 10 portions per day), but we could also
be reaping huge health benefits from herbs and
spices by introducing them into our diets. Here
are just a few with phenomenal healthy stats.
SAGE - Current research indicates that sage
may be able to improve brain function and
memory, especially in people with Alzheimer's
disease.
Alzheimer's disease is accompanied by a
drop in the level of acetylcholine, a chemical
messenger in the brain. Sage inhibits the
breakdown of acetylcholine
CINNAMON - Cinnamon has potent
antioxidant activity, helps fight inflammation
and has been shown to lower cholesterol and
triglycerides in the blood.
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STRETCH IT OUT
DAILY STRETCHES - Most people think that
stretching is for gym bunnies or yogis, but daily stretching
can have huge benefits in both pain management and
prevention, and can delay the onset of age-related immobility. A great idea
is to try to fit in a few as you get out of bed in the morning.
• Firstly, lying flat on your back, hold each knee up to your chest and
hold for 15 seconds on each side.
• Then lying on the bed, raise one of your knees, and gently roll it
over to the opposite side. Make sure both of your shoulders stay in
contact with the bed at all times.
• Sit on the edge of your bed, with your feet flat on the floor. Interlock
your fingers and reach forward, bending from your middle back.
Stretch with your hands forward at shoulder level.
• Come to a standing position and stand with your feet hip-width
apart and clasp your hands above your head. Gently lean your
body to one side, feeling a deep stretch along the side of your
body. Hold for 10-15 seconds and repeat on the other side.
MYOFASCIAL MASSAGE - Myofascial release is an alternative
medicine therapy claimed to be useful for treating skeletal muscle
immobility and pain by relaxing contracted muscles, improving
circulation, and stimulating the stretch reflex in muscles. You
can reap the benefits at home using a foam roller
to work out areas of tension in the body. The
stretching motion helps to increase joint mobility
and the targeted pressure on your fascia helps to
release trigger points where you’re feeling pain.
Performance Foam Roller,
£19.99,1000mile.co.uk
TAKE A BREATH
According to the Mayo Clinic, there’s sufficient evidence that intentional
deep breathing can actually calm and regulate the autonomic nervous
system (ANS). This system regulates our involuntary body functions such
as temperature, heart rate, digestion and respiratory rate. It can lower blood
pressure and provide an almost immediate sense of calm.
Cinnamon can lower blood sugar by several
mechanisms, including by slowing the
breakdown of carbs in the digestive tract and
improving insulin sensitivity. The effective dose
per day is 0.5 - 2 teaspoons.
TURMERIC - Turmeric contains Curcumin
is a remarkably powerful antioxidant, helping
to fight oxidative damage and boosting the
body's own antioxidant enzymes.
The slow holding of breath allows CO2 to build up in the blood. An
increased blood CO2 enhances the cardio-inhibitory response of the vagus
nerve when you exhale and stimulates your parasympathetic system. This
produces a calm and relaxed feeling in the mind and body.
BOX BREATHING - Box breathing, also known as square breathing,
is a technique used when taking slow, deep breaths. It can heighten
performance and concentration while also being a powerful stress reliever.
It’s also called four-square breathing.
It's very simple - the cadence is 1:1:1:1. Deeply and slowly inhale for five
seconds, hold your breath for five seconds, exhale slowly for five seconds,
then hold your breath again for five seconds. Repeat at least four times.
Curcumin is also strongly anti-inflammatory, to
the point where it matches the effectiveness of
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some anti-inflammatory drug. Inflammation is
the root cause of most Western diseases, so
the regular inclusion of turmeric is a no-brainer.
GINGER - Ginger is known for its efficacy
in treating nausea, but alongside that it is
said to have anti-inflammatory properties.
Research found that a mixture of ginger,
cinnamon, mastic, and sesame oil decreased
pain and stiffness experienced by those with
osteoarthritis. It had a similar effectiveness as
treatment with aspirin or ibuprofen.
20 | www.marlboroughliving.co.uk