In today’s world of information overload, sometimes a simple piece of information is able to bypass our sense of overwhelm and make total sense to us. Often we search for complicated solutions to improve our health, yet it is the simple ones we can actually integrate into our daily lives that often serve us the most. These health tips, if taken on board, present simple yet effective measures to create more balance and wellbeing in our lives.

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spring diet & cleansing

Spingtime ... a time of rejuvenation & renewal The ancient Chinese understood that harmonizing with the cyclic changes of the seasons has a profound effect on our wellbeing. Spring corresponds to the Wood element, the Liver & Gallbladder, the eyes and the colour green. The energy in spring is ascending, expansive and active. The fresh bright green of the plants and trees enters our eyes and nurtures our being, decreasing our need for nourishment from foods. In spring we naturally feel like shedding and it is the best time of the year to do a cleanse, if you feel drawn to do so. A simple and basic way of cleansing is to have a liquid-only diet for one day of the month (ideally at New Moon) of either water only, vegetable juices, which can be diluted, or vegetable broths. In spring our diet should be lighter and include more green foods, salads, sprouts and raw foods. Salty foods are best limited, as the salty flavour is of a sinking nature, rather than expansive. Heavy and oily foods are best kept to a minimum.

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coconut oil • nature's treasure chest

Coconut, known as ‘The Tree of Life’ has been highly valued for thousands of years throughout many cultures around the world for its high nutritional value and multitude of natural healing properties. Although propagated as unhealthy by the Soy Bean and Corn Industries in the 1950’s due to its high saturated fat content, it is now known that the fat in coconut oil is unique, and modern medical research confirms its many healing properties valued throughout history.

Coconut oil consists of 92% saturated fats. Most fats in our diet, saturated or unsaturated, are made up of long-chain fatty acids (LCFA). Coconut oil is unique in that it is predominantly composed of medium-chain fatty acids (MCFA). MCFAs are light in molecular weight, more watersoluble and readily broken down by the liver and used as energy, as opposed to being STORED in the body like other fats. Coconut oil raises HDL Cholestrol levels, the good kind of cholesterol, and thereby lowers risk of heart disease.

50% of coconut oil's MCFAs are made up of Lauric Acid, the most important essential fatty acid in building and maintaining the immune system. The only other source of Lauric Acid in such concentrations is mother’s milk. Coconut oil is antiviral, killing viruses with lipid coating, such as herpes, hepatits C, influenza, SARS, HIV, mononucleoisis etc. It is also antibacterial and kills the bacteria that cause pneumonia, sore throats, dental cavities, urinary tract infections, meningitis, food poisoning, and many more.

Coconut oil also promotes weight loss by being burned up as energy rather than stored as fat. It has less calories than any other fat, and assists in removing toxins that are trapped in fatty deposits, making fat accumulation, the body’s way to protect itself from toxins, increasingly unnecessary. It also supports thyroid function, increases metabolism and builds lean muscle.

Coconut oil supports the structure of gut mucosa and cleanses the colon by softening and removing old fecal material and assists in most digestive disorders such as crohn’s disease, ulcerative colitis and IBS. Research has also shown that it kills all major strains of Candida Albicans as well as fungi such as ringworm, athletes foot, thrush, jock itch, diaper rash and more.

Coconut oil improves the body's ability to absorb and retain minerals, especially calcium and magnesium, therefore ensuring health of teeth and bones.

Furthermore, Coconut oil decreases the risk of diabetes as it improves the body’s use of blood glucose and insulin secretion and absorption, making it an ideal fat for Type I and II diabetics. It reduces the risk of arteriosclerosis and stroke. It enhances kidney function through its high content of myristic acid.

Coconut oil is high in antioxidants giving it the longest shelf life of any plant oil. It becomes liquid when warm and turns solid in cool temperatures or in the fridge. Coconut oil is delicious tasting and does not oxidize when heated, making it an ideal oil for cooking, frying and baking. An average adult can safely include 3 tablespoons of coconut oil in their daily diet, starting out with a low dose. Use in all your cooking recipes or add to porridge, smoothies, soups, dips, dressings, spreads or simply take it straight. Always use organic coconut oil!

Applied externally, coconut oil forms a barrier against fungal and bacterial infection. It keeps the connective tissues strong and supple so that skin doesn’t sag or wrinkle, even repairing damaged skin and healing many common skin disorders. Coconut oil applied topically is ideal for our dry climate here in WA. It softens and moisturizes the skin, without leaving it greasy and reestablishes the skin’s protective layer, after washing with soap.

Coconut oil also protects against sunburn and can be used as sunscreen provided you avoid excess sun exposure. Vitamin D deficiency has become so prevelant here in Australia due to excess use of sunscreen and sunglasses. So experiment with coconut oil and, depending on your skin type, you might be able to get away with using sunscreen on the most exposed body parts like nose, shoulder etc. and use coconut oil on the rest of your body, thus allowing it to naturally produce the all important vitamin D. Here some more info on the sun’s vital healing powers, sunscreen and sunglasses.

Coconut oil is also a wonderful conditioner for your hair and scalp and a natural remedy for dandruff. It is a fantastic massage oil and can be used as a carrier oil for essential oils. Organic Virgin Coconut oil is available here at The Healing Point or at your local health food store.

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oil swishing

Oil swishing is an age-old method of daily cleansing from the ancient tradition of Ayurveda. It is an easy, yet very effective way of detoxifying the blood. Take 1-2 tablespoons of expeller-pressed unrefined sunflower, sesame or olive oil into your mouth without swallowing. For 5 minutes, slowly swish, chew, suck and draw the oil through your teeth, thoroughly mixing it with your saliva. This activates enzymes which start to draw toxins out of the blood. Do not swallow or gargle your throat with the oil mixture and safely spit it into the toilet bowl to dischard. The oil mixture will have turned a milky white or yellowish colour as it has become saturated with toxins and billions of destructive bacteria. Rinse your mouth with ½ teaspoon of unrefined sea salt or baking soda disolved in a small amount of warm water to remove any toxic residue from your mouth.

Oil swishing is done upon rising before breakfast, and can be repeated 2 or 3 times in a row, or 2 or 3 times a day during times of illness, but always on an empty stomach. Besides benefitting teeth and gums, oil swishing is helpful for numerous disorders including blood diseases, lung and liver disorders, heart and kidney ailments, headaches, skin problems, gastric ulcers, intestinal problems, poor memory, female disorders, bags under the eyes and more. Oil swishing greatly relieves liver functions, drawing toxins out of the blood that the liver is not able to remove, thus benefitting the entire organism.

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Kuzu - the wonder root

Kuzu (aka Kudzu) is a white powdery starch derived from the root of the kuzu plant, a hardy creeping vine native to southern Japan and Southeast China. Kuzu is highly valued both as a cooking ingredient in Japanese and Chinese cuisine as well as a natural remedy for a wide variety of ailments in Traditional Oriental Medicine and Macrobiotics.

Kuzu, often referred to as the wonder root and more revered than Ginseng by the Japanese, is well known for being highly alkalizing to the body. It is an excellent remedy for strengthening weak digestion and intestinal irritations. It is useful for acid indigestion, overeating, overindulging in sweets, stomach aches, flatulence, diarrhea as well as headaches and migraines. It also has proven to be an effective remedy for hangover from alcohol consumption as well as recovering from jet lag. Kuzu reduces symptoms of cold and flu and when taken at onset can alleviate symptoms altogether. It is also effective for general body pains and relaxes tight muscles. Kuzu is rich in flavonoids which have shown to lower cholesterol levels, reduce the risk of the formulation of blood clots, and protect against heart disease.

Ume-Sho-Kuzu

This recipe is one of the most widely used home remedies in Macrobiotics. It is best taken on an empty stomach in the morning or between meals. For generally improving digestion, take once a day 2-3 times a week or when symptoms are present. For best results with colds & flus as well as headaches and migraines, it can be taken as a meal replacement prepared as a drink or thicker cream. Eating little or no solid foods during a cold allows the body to heal and detoxify rather than having to use its energy for digestion.

In a small saucepan, bring 1 cup of water to the boil over medium heat. Dissolve kuzu in a bit of cold water, and add to the hot water. Simmer and stir constantly to prevent lumps until mixture turns translucent. Add umeboshi plum or paste and shoyu (or tamari) to taste. To further enhance digestion and promote warmth in the body, grate small amount of fresh ginger and squeeze a few drops of ginger juice into the kuzu drink. Drink while hot. As a variation you can prepare a kuzu cream, following the same steps above, but using about 1 tablespoon of kuzu powder

Apple-Kuzu Drink

This delicious drink is a great home remedy when you’re feeling tense and stressed. It is calming, has a relaxing effect on your muscles and promotes peaceful sleep. It is perfect for young children. It is helpful for reducing fever, giving a boost to children who are weak and lacking in energy, as well as calming down hyperactivity in children.

In a small saucepan, heat the apple juice and salt over medium heat until bubbles form at the side, before it boils.
Dissolve the kuzu in small amount of cold water. Add to the apple juice and stir constantly to avoid lumps. Simmer until the kuzu thickens and the color changes to translucent. Drink warm.

Kuzu can also be used undiluted to relieve acid indigestion and upset stomach. Take a chunk of kuzu of about ½ inch in diameter, place it on your tongue and allow it to dissolve slowly in your mouth.

Cooking Ingredient

As a cooking ingredient, Kuzu makes an excellent thickening agent, producing sparkling translucent sauces. Always dissolve Kuzu first in a small amount of cold water. Add to hot mixture, such as sauce, gravy or soup, towards the end of cooking. Stir constantly to avoid lumps and simmer for 2-3 minutes to neutralize any starchy taste. For a brown sauce, add a little tamari, shoyu or miso. Approx. 1 tablespoon of kuzu will thicken one cup of liquid, use more for a gel like consistency. Due to its high alkalinity, Kuzu is an ideal thickener for desserts such as puddings, custards, icings, pie fillings, counterbalancing the acidity of sweeteners. - Kuzu is available here at The Healing Point or at your local health food store.

the art of chewing

The four cornerstones of healthy nutrition are the quality of food, the quantity of food, how we combine foods, and last but not least, how we eat our food. Chewing is the most overlooked aspect of nutrition and the most common cause of digestive distress, yet luckily the one aspect we have most control over.

Chewing 30-50 times before swallowing lubricates, alkalizes and predigests our food, ensuring proper absorption of all vital nutrients. This is especially true for carbohydrates which require predigestion in the mouth by the enzyme ptyalin, present in saliva. If carbohydrates aren't thoroughly chewed, they sit in the stomach for one hour before gastric juices are excreted, beginning to ferment and produce gas and acidic waste products in the intestines. Eating too quickly reduces saliva production in the mouth in general, and also impairs one of saliva's function to keep our mouth and teeth protected against harmful substances and microbes.

Chinese Medicine states that a balanced diet should include all Five Flavours - sweet, sour, bitter, salty and pungent. However, these Five Flavours, which are manifestations of the Five Elemental Forces of nature, are subtle energies of which most can only be absorbed in the mucous membranes of the mouth and olfactory receptors in the sinus cavaties. Again we need to chew well to assimilate them, as our stomach is not equipped to do so.

Interesting studies in Japan have also shown that the act of chewing stimulates the hippocampus in the brain and improves memory by lowering stress hormones, thus reducing anxiety. Yet another benefit of eating slowly and chewing thoroughly is that we feel full after eating less food, keeping our weight at a healthier level. And ... for those of us that are interested in meditation, it is an excellent daily opportunity to practice mindfulness.

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hot foot bath

This is one of our favourite health tips, great all year round and particularly in winter. The Kidney meridian (energy channel) orginates at the bottom of our feet. The kidneys play a very important role in Chinese Medicine, as they are regarded as the foundation of all Yin and Yang, and can be likened to the two main energy batteries of the body. An important aspect in protecting our Kidney energy therefore is to keep our feet warm at all times. In addition, 6 out of the body’s 12 major meridians either orginate or end in the feet. Warming our feet allows better circulation of these meridians while we rest at night, thus facilitating faster cell repair and regeneration of the whole body and a deeper quality of sleep. As the meridians in the feet all connect to the head, warming their circulation will calm the mind and can relax the shoulders and chest thus reducing stress and anxiety. Regularly taking a hot foot bath before bed has a cumulative effect and can improve conditions such as insomnia, night time urination, sciatica, low back pain as well as dispelling colds. Because the feet are connected to the head and brain, improving their circulation can even be linked to reducing dementia and improving longevity.

Just fill a bucket with plain hot water and soak your feet for 10 mins straight before going to bed. Be waterwise and use the water in the morning on your garden. Keep your feet happy with this easy tip. Its a nice ritual to end the day and is fun and suitable for the whole family!

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rest at noon & summer solistice

The ancient Chinese have discovered that each day is divided into 12 segments correlating to the 12 major organs of the body. 11am to 1pm is ‘Heart time’ and the body’s vital force called ‘Qi’ flows more abundantly in the heart meridian. Taking a nap, meditating or at minimum maintaining inner calmness during that time especially benefits the Heart, which in Chinese Medicine includes mind, consciousness and spirit. Furthermore 11am is when the daily Yang (active) energy is at its fullest and the Yin (passive) energy is just being born. Chinese wisdom asks us to guard this tender spring of Yin energy by resting and staying calm, so it can steadily grow into a big stream and provide us with calmness that is needed for a restful and rejuvenating sleep at night. So next time resist the temptation of the full Yang energy at noon and instead of running errands on your lunch break, lay or sit down, calm your mind, breathe deeply and allow yourself to fall asleep or just drift into a state of relaxation or meditation. The more often you do it, the easier it becomes. If you have time to rest for an hour, that’s great, but even 10 minutes will benefit you greatly. It’s not surprising that so many cultures around the world take a siesta. In today’s hectic world however, we so often forget these simple jewels to maintain our equilibirium. Furthermore ... at summer solistice (21 Dec) the yearly Yang energy is at its peak and the yearly Yin energy is just being born. So applying the same principles, if we rest and remain calm at this time of year, and specifically on the day of the solstice, it will positively affect our energy for the entire year. So give yourself this special Christmas gift and take a 2 hour rest on Dec 21 from 11am-1pm, and set the foundations for nourishing your Yin energy for the whole year. Nurturing our Yin is essential for living a long and healthy life. Deficient Yin can cause insomnia, hot flushes, anxiety, dryness, thrist, constipation, joint problems etc.

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lemon & honey drink

Dehydration is extremely stressful for our body. The body requires 1.5-2 liters of pure water everyday to maintain fluidity of blood, lymph and bile, hydrate cells and connective tissues, cleanse toxins and maintain thousands of other vital functions. The most important time to drink water is upon rising in the morning, as the body dehydrates overnight. Drink one 250ml glass of warm water right after getting up to help the kidneys to dilute and excrete urine, which is highly concentrated in the morning. After a little while drink a second glass of warm water with the juice of up to 1/2 of fresh lemon and 1 teaspoon of raw unprocessed honey. This cleanses your entire gastrointestinal tract from harmful bacteria and assists in the elimination of accumulated waste material. Fresh lemon is the only anionic food in the world, carrying a negative molecular charge. It also has a strong alkalizing effect on the body which makes it one of the most powerful detoxifying foods of all. Lemon is anti-septic, anti-microbial and mucus-resolving and has a natural affinity for the liver, assisting in the production of bile. Lemon improves mineral absorption, promotes weight loss, cleanses the blood, treats high blood pressure, and reduces summer heat. Raw unprocessed honey has been used as medicine by many cultures for thousands of years. Honey is anti-septic, anti-microbial and anti-bacterial and is potent topical wound healer and internal antiseptic.

References: Healing With Wholefoods by Paul Pitchford • Timeless Secrects of Health & Rejuvenation by Andreas Moritz

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protect your wrists & elbows

The ligaments and tendons around wrists and elbows are often strained by repetitive motions in our work environment or in sporting activities. This simple but effective exercise relieves pain in both elbows and wrists as well as preventing repetitive strain injuries, including Carpel Tunnel Syndrome and Tennis Elbow.

Place both your palms in front of your chest in a prayer position, fingers pointing straight up, whilst keeping your back straight, neck long and your shoulders down and relaxed. Gently press palms against each other and slowly push them downwards so that you can feel the stretch on the inside of your wrists. Breathe deeply and remain in this position for the count of ten. Now place the backs of your hands against each other in front of your chest with your fingers pointing downwards. Keep your back straight, neck long and your shoulders down and relaxed. Gently press the backs of your hands together and move your hands slowly upward so you can feel the stetch on the top of your wrists. Breathe deeply and remain in this position for the count of ten.

If you are using a computer keyboard all day or are engaged in any other repetitve motion that puts strain on your writst and elbows, stop a couple of times a day and do this simple exercise to protect your precious joints.

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abdominal breathing

Abdominal breathing, the act of relaxed full breathing, is our most immediate and powerful means to improve our physical health and peace of mind. Though relatively new to the West, it has been practiced in most ancient cultures for self-healing, accessing higher states of consciousness and to increase longevity.

Abdominal Breathing is simple and natural. Inhalation – abdomen expands, exhalation – abdomen contracts. Abdominal breathing is the way our bodies were designed to breathe, which can be observed when watching a sleeping baby. As we grow older however, our breathing becomes more and more shallow, due to the accumulation of emotional and physical tension, our sedentary life style, poor posture, fatigue and stress.

Health Benefits

Abdominal breathing has many health benefits. The expansion and contraction of the diaphragm massages all internal organs, especially the liver, kidneys and adrenal glands, which are directly beneath the diaphragm, as well as promoting peristalsis by regulating abdominal pressure. The descending diaphragm also exerts strong pressure on the vena cava, a major vein that drains stale blood from the abdominal organs and transports it up to the heart and lungs to be replenished with fresh oxygen. This pump-like pressure saves the heart an enormous amount of energy, effectively transforming the diaphragm into a second heart. Also, science has more recently come to understand the importance of the interaction between the lungs, diaphragm and ribcage as a primary pump for the lymph fluid. Besides all the physical benefits, deep breathing also affects our mind by inducing a state of relaxation, lowering our brainwave frequency to ‘alpha’ and shifting our nervous system into the parasympathetic mode which activates the body’s innate healing and cleansing responses.

How does it work?

Assume a comfortable posture so that your chest and abdomen can expand freely, either sitting or lying down. Inhale gently through your nose, filling the lower portion of your lungs first. This will make your abdomen expand as your diaphragm descends downwards. Then allow the upper lobes of the lungs to fill, which will slightly expand your ribs and chest. Exhale gently and steadily through your nose, releasing your abdomen inward as your diaphragm relaxes upwards. It is important not to force the breath, rather bring your awareness to your lower abdomen and gently draw the breath down. At the beginning your abdominal muscles may feel a bit tight and you may need to exert a bit of effort to give your belly space to expand. However, only fill up your lungs to 70-80% capacity, otherwise the lungs and surrounding muscles will tense up and you will breathe less deep. When practicing abdominal breathing, look for the following six qualities:

Abdominal breathing can be practiced anywhere and anytime. You may want to practice 5-10 mins before you fall asleep at night or get out of bed in the morning, or for instance while sitting on a bus or in a waiting room. Another easy way to train yourself is to do a set of 10 deep breaths - once, twice or three times per day. Incorporating practice into your daily life like this makes it very achievable. And as you slowly increase your sets and repetitions, you will become more and more aware of the quality of your breathing, catch yourself when breathing shallow and eventually fall into a natural rhythm of deep breathing.

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drinking water - the key to good health

The human body consists of 75% water, the brain consists of 85% and even bones consist of 30% water. Unlike fat, the body is unable to store water and is therefore relying on sufficient daily intake. Chronic dehydration, a condition where the body’s cells do not receive sufficient water to perform their basic metabolic functions is extremely stressful for the body and one of the most widespread and unrecognized causes for many health conditions. It is estimated that 75% of the modern world today is suffering from chronic dehydration, many without being aware of it.

Dehydration is caused by insufficient daily water intake as well as consuming dehydrating beverages such as coffee, black tea, carbonated sodas and alcohol. For every cup of coffee consumed, for instance, it takes the body 2-3 cups of water to get rid of the nerve toxin caffeine. Stress, watching TV for hours, excessive exercise and most pharmaceutical drugs also dehydrate the body.

Besides any other beverages consumed, the body requires a minimum of 1.5 - 2 liters, 6-8 glasses, of pure water everyday. Water is required in literally thousands of vital body functions. It hydrates and detoxifies each of the 60-100 trillions cells in the body and maintains the fluidity of the blood, lymph and bile. The body needs to produce 1-1.5 liters of bile every day, a viscous alkaline fluid produced by the liver and vital to the digestive process and drinking insufficient water is one of the contributing factors to gall stones.

The most important time to drink water is upon rising in the morning, as the body dehydrates overnight. Drink one 250ml glass of warm water right after getting up to help the kidneys to dilute and excrete urine, which is highly concentrated in the morning. After a little while drink a second glass of warm water, to which you may add lemon and honey (see earlier health tip) if you wish. Another important time to drink a glass of water is half hour before a meal and 2.5 hours after a meal. The body uses up a lot of its water for distribution of nutrients and naturally feels thirsty at that time. Drinking during meals is not advisable as it dilutes gastric juices. Drinking chilled water is not a healthy habit, even in summer, as it extinguishes the digestive fire and injures the stomach and spleen, as referred to in Chinese Medicine.

Dehydration plays a vital role in many health conditions such as high and low blood pressure, depression, fatigue, headaches, poor concentration, constipation, asthma as well as cancer and other degenerative diseases. Studies have shown that sufficient daily water intake may reduce risk of cancer of the colon by 45%, of the breast by 80% and of the bladder by 50%. Chronic back and joint pain are closely connected to lack of hydration as well. All bodily tissues are surrounded by a fine membrane called connective tissue or fascia. Fascia is lubricated by a layer of fluid as the various body tissues continuously rub against each other when the body moves. Dehydration causes inter-fascial friction which leads to inflammation and chronic body pain.

Water also plays a vital role in combating obesity, as the body’s thirst and hunger signals are closely connected and the thirst signal is often misinterpreted as hunger. Next time when you have the munchies, your body may just be thirsty, drink a glass of water instead.

If the body has been dehydrated for long period of time, hydration has to be implemented gradually. Start by adding one extra glass of water per day and observe if you are urinating more as well. If urination increases proportionately, continue to gradually increase water consumption. If urination doesn’t increase, cut back to increasing 1/3 of a glass water at a time.

Not only quantity matters but also quality. Always drink purified or spring water. There are many water purifiers and alkalisers available on the market in various price ranges. Drinking and cooking with pure water is a basic requirement for good health in our world today.

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