Acorn Health Blog

Hypertension (hight blood pressure)

By Helen Duffy Naturopathic Nutritional Therapist

While your pulse is a measure of your heart health, your blood pressure tells you about the health of your arteries. Some people think that high blood pressure (hypertension) is just something that will happen to all of us as we get older, this simply doesn’t have to be the case. Young people can also suffer from high blood pressure so it’s not just an age-related condition. It’s all about looking after your arteries so that they are in good condition, not constricted or ‘furred up’ so that it takes more effort to pump blood through them. Having high blood pressure increases your risk of heart disease, strokes and kidney disease so it’s something that is important for us all to take seriously and do something about.

So if you have already been diagnosed with high blood pressure (hypertension) or would like to try and keep your blood pressure at a healthy level what can you do to help yourself?

• • Eat a diet rich in a rainbow of fruit and vegetables. Aim for 8-10 portions every day. 1 portion is approximately 80g or about the size of your fist.
• • Beans and pulses count towards your 8-10 portions of fruit and veg so include beans, chick-peas and lentils as part of your ten. These are high in potassium and rich in isoflavones which can help lower your cholesterol, something that often goes hand in hand with high blood pressure.
• • Raw unsalted nuts are a great snack for taking to work. Measure out a daily portion (40-50g) and keep in a sealed pot as it’s easy to indulge if you leave the whole bag on your desk! Walnuts, almonds and hazelnuts are high in beneficial fats and vitamin E, known to naturally thin the blood.
• • Celery and bananas are rich in potassium which is important for lowering blood pressure. Aim for 4 stalks of celery every day and no more than 1 banana.
• • Garlic and onions contain allicin which helps to relax and dilate blood vessels. After crushing or chopping garlic, leave it to rest on the chopping board to allow allicin levels to develop fully before adding it to your cooking at the last minute, or better still, eating raw.
• • Magnesium helps to relax muscles and dilates the arteries. It’s often low in people who are under stress and suffering from high blood pressure. Magnesium is found in green leafy vegetables, wholegrains, nuts, seeds and dark chocolate (enjoy in moderation, of course 🙂 ).
• • For seasoning instead of salt, try Herbamare, available from Health Food Shops, which is a combination of herbs and sea salt to add lots of flavour.

This may seem like a lot so lets see how this could be achieved:

• ◦ Breakfast smoothie – spinach, avocado, banana, coconut milk, ground flaxseed
• ◦ Mid morning snack – carrot and celery sticks, hummus, blueberries
• ◦ Lunch – chicken salad with rocket, watercress, peppers, radish, tomatoes, cucumber, walnuts and a baked sweet potato
• ◦ Mid afternoon snack – apple slices topped with almond butter
• ◦ Evening meal – baked salmon with roast root vegetables, broccoli and brown rice.

Think of changes you could make to your lifestyle:

• • If you are a smoker, look for support to help you quit. Hypnotherapy can be a very effective tool. Why not have a chat with Sally, our hypnotherapist here at Acorn.
• • Find a relaxation method that you enjoy. We have lots to offer at Acorn: yoga, mindfulness, massage, aromatherapy, reflexology.
• • Get outdoors and exercise: walking briskly for just 20-30 minutes every day is an achievable goal for most people and walking in nature is great for reducing stress. Get yourself a dog or borrow a friends!
• • Take some time every day to breathe deeply. Place your hands on your stomach and feel it moving slowly in and out as you slowly count, in for 5, out for 5.

If you are currently taking medication, please talk to your doctor if you are thinking of making any changes to your diet or lifestyle.

If you would like to find out more about how you can use nutritional therapy to help improve your health, then please contact me at Acorn for a FREE 15 minute chat or email helen.duffy@northstarnutrition.co.uk. You can book online by clicking here

Nutritional Therapy at Acorn Natural Health Centre

By Anne Marie Allen Reflexologist & Massage Therapist

Most people enjoy a good massage but did you know it can also help to improve the symptoms of Raynaud’s disease providing relief and comfort?

Massage can help Reynaud’s disease by:

1. Boosting the circulation.

2. Stimulating vasodilatation.

3. Easing discomfort.

4. Reducing stress and tension which can bring on attacks.

Aromatherapy essential oils can also be added to the oil during your massage and can have additional benefits.

The most common triggers for Raynaud’s disease is temperature change and stress, choosing an essential oil which is warming, anti spasmodic, assists circulation and helps to relax and de-stress the body can really help provide relief from the symptoms of Raynaud’s Disease.

As a fully qualified Aromatherapist I will be able to discuss your condition and symptoms with you and help you to choose an essential oil which will benefit not only your Reynaud’s but your whole body and mind as well.

You can contact Anne Marie at Acorn Natural Health Centre on 01773 687 349 and you can find her at 17a Market Place, Heanor, Derby DE75 7AA.

By Anne Marie Allen Reflexologist & Massage Therapist

Reflexology is based on the principle that the hands and feet have reflex points on them which mirror and link the whole body including the organs inside us.

An example of this is the Brain reflex sitting at the very tip of the big toe and the shoulder reflex just below the little toe!! Applying pressure to the reflex areas can help heal and balance the whole body.

So how can Reflexology help with Raynaud’s Disease?

As the whole body is mapped out on the feet and hands there are many ways in which reflexology can help:

1. Improves circulation

2. Balances and strengthens the heart and cardiovascular system

3. Reduces stress

4. Balances the endocrine, nervous and respiratory system

5. Promotes the body’s natural healing process

6. Can help to address, support and heal any underlying conditions that may be contributing or causing the Raynaud’s disease

7. Helps to relieve pain

8. Helps to rid the body of toxins

If you’d like to book an appointment or find out more please call me, Anne Marie on 01773 687349. Natural Touch Therapies is based at Acorn Natural Health Centre, 17a Market Place, Heanor, Derby DE75 7AA.

What is a Knotted Muscle…?

By Anne Marie Allen

We’ve all had knotted muscles but do you know what they really are and are they actually knotted?

Well….

A muscle is made up of lots of tiny fibres when these fibres become compressed and stick to each they become tight and go into spasm, the spasm can be a series of small contractions or a prolonged contraction, however due to the compressed nature of the fibres they are unable to release themselves.

Blood flow to the knotted area is restricted new nutrients can’t get in and metabolic waste builds up causing soreness and pain.

In a bid to stop the pain the muscle is given a signal by the brain to rest, with underuse the muscle starts to shorten and tighten up.

Are you tied up in knots?

So what causes knots?

There are many things which can cause a person to develop a knot but the most common reasons for developing a knot are:

• accident or injury

• over use – exercise, weight lifting etc

• stress on the body – due to posture, repetitive movement, long time in the same position

• sedentary lifestyle

Knot prevention

There are a few things you to do to help prevent knots such as:

• stretching and relaxation – the gentle stretching in a yoga class would be good

• maintain a good posture

• exercise – trying to remember to stretch before and afterwards

• B vitamins potassium and calcium – our Nutritionist Helen Duffy can help you to find out if you are low on any vitamins or mineral and advise you what foods to eat to up your intake

• stop smoking

• keep moving don’t stay in the same position for too long

• eat a healthy diet

• stay hydrated

• plenty of regular sleep

• avoid holding your phone with your shoulder use your hand or an ear piece

• lighten your bag

Already Knotty? How can you get rid of your knots?

• Stretching – helps to reduce and avoid knots

• Massage – a massage brings new blood to the affected area the new blood brings with it a fresh supply of oxygen and nutrients and also takes away the build up of toxins that has accumulated. The massage will also help the muscle fibres to relax and loosen so that they move again

• Yoga – gentle stretching during yoga can be good at helping to reduce and avoid knots

• Rest

Where else can they cause pain?

A knot doesn’t just cause a pain where it’s developed knots, whats known as Myofascial Trigger Points can cause pain in other places known as referred pain for example:

• headaches

• neck and jaw pain

• lower back pain

• symptoms of carpal tunnel

• joint pain

• tendinitis

• tendinosis

• bursitis

• ligament injury

• due to the pain they cause knots can also contribute to depression

• and can cause reduced mobility

You can book a treatment with Anne Marie at Acorn Natural Health Centre Heanor, Derbyshire on 01773 687 349 or book online here: Check availability