Acorn Health Blog

By Helen Duffy Naturopathic Nutritional Therapist

We all know that we should drink more water, but just why is it so important?
The last few weeks have seen us experiencing the hottest September temperatures for nearly 90 years, and we all know how important it is to drink when it’s hot outside. But keeping hydrated is something that we need to be conscious of each and EVERY day to keep our bodies and our brains working at their best.

How much do I need to drink?

Well it all depends on how big you are and what you’re drinking! A rule of thumb for the average adult is 1.5-2 litres per day, but this also depends on your activity levels. More activity = more fluid loss.

I often recommend to people to drink 8 medium sized glasses/cups a day, or 1.5 litres. A good idea is to measure the volume of your favourite glass and mug and then work out how many of these you need to drink during the day to make your 1.5 litres. It might surprise you how few it is.

How do I know if I’m drinking enough?

Once your body has lost only 1-2% of its water content it will signal to you that it needs some fluids and you feel thirsty. So drinking when you are thirsty would seem to be an obvious thing to do, but unfortunately many of us ignore this signal and studies show that 2/3 of us are dehydrated and need to drink more.

Importantly there are other signs to look out for:

*fatigue or mood swings

*infrequent urination; dark urine; constipation

*hunger even though you’ve only just eaten

*dull, dry skin, often with pronounced wrinkles (no expensive wrinkle creams, just drink more water!)

*achy joints

A good rule of thumb is to look at the colour of your urine. It should be a light yellow colour. If your urine is dark it indicates that your kidneys are holding on to fluids and as your urine contains toxins that your body is trying to get rid of, this isn’t such a good thing. Not having gone to the loo for several hours is also an indicator that you need to drink more. Many people, especially the elderly, put off drinking exactly for this reason as maybe going to the loo is inconvenient or difficult. A healthy person should be urinating 7-8 times a day. If you are going more frequently than this, feeling the urge and not producing much when you go or experiencing any kind of pain when urinating these are also important signs that need to be followed up with your GP.

Symptoms of dehydration are thirst, dark coloured urine, dry skin and fatigue. But research has also shown that common symptoms such as heartburn, constipation, urinary tract infections and high cholesterol are also signs of chronic dehydration. By simply increasing your water intake you could be making such a huge impact on your health!

If you are carrying a few extra pounds, you might find that increasing your fluid intake actually helps you to lose weight. Many people mistake the sign of dehydration for hunger as your body is desperately trying to get fluid from any source, and some foods can supply this However, if you’ve only just eaten your body doesn’t need the extra calories it will get along with the fluids so these unfortunately will be stored just where we don’t need them. Next time you’re hungry and it’s not long since you last ate a meal, try having a herbal tea instead (peppermint and licorice is great if you need a boost mid afternoon) and wait 20 mins – it should take you that long to make it and drink it! If you’re still hungry then it probably is genuine, if not, it was your body telling you it was thirsty.

But I don’t like drinking water?

This is something many people say to me, so what kinds of drinks should we be drinking in order to be hydrated? Well, unfortunately normal tea, coffee and fizzy drinks don’t count as hydrating as they contain caffeine, fructose or sweeteners which either have the opposite effect on our bodies, that is dehydrates them, or has other negative health effects. So if you do want your daily cup of tea or coffee, have it with a large glass of water along side it.

Herbal and fruit teas are hydrating, so tea like chamomile, peppermint, fennel, etc are a great alternative and often have many therapeutic benefits. Pukka have an excellent range of organic blended teas. Experiment with these as iced teas – they can be really refreshing and are great for children’s drinks!

What about squash? Well, the reasons not to drink squashes with ‘No-added sugar’ needs to be another whole blog article on its own! Personally I don’t choose these and if I need to have the occasional squash I go for the organic brands like Rocks which is made of fruit and sugar, then make sure it is diluted really well and only have it with meals.

An even healthier alternative to squash is to use an infuser bottle. These are water bottles with a small container inside them that you fill with frozen fruit, mint, ginger, lemon, anything that takes your fancy! These flavours then infuse into your water, so not only do you have refreshing delicious tasting water, but you get some added vitamins as well. You can find infuser bottles in supermarkets and online. Try to choose one that is BPA free to avoid adding unnecessary chemicals.

There’s no doubt that drinking enough will have a positive impact on your health, the amount however, is something that is personal to you so look out for the signs and symptoms, not only on the scorching hot days of late, but EVERY day.

We are currently offering a FREE 15 minute chat to find out how Nutritional Therapy could help you, contact Acorn or email helen.duffy@northstarnutrition.co.uk. Or you could go straight to our booking system to book yourself in!

You can email us at hello@acornnaturalhealth.co.uk.

www.acornnaturalhealth.co.uk

By Anne Marie Allen Reflexologist and massage therapist

Do you have heel pain? Its possibly plantar fasciitis (the most common cause of heel pain).

Plantar Fasciitis is a condition in which the plantar fascia has becomes damaged, inflamed and thickened at the point where it attaches to the calcaneus bone.

So what exactly does this mean?

The calcaneus bone is more commonly known as the heel. Along the sole of the foot is a sheet of connective tissue known as a ligament this is called the plantar fascia it runs from the heel, connecting the heel to the toes helping to support the arch of the foot as well as acting as a shock absorber for the foot, when this band becomes damaged at the point where it attaches to the heel bone it can become inflamed and thickened causing pain.

One in ten people will experience plantar fasciitis at some point in their life.

So what causes it?

Plantar fasciitis can be caused by:

• • Sudden damage from an activity such as jogging, dancing etc
• • Gradual wear and tear

Certain situations can increase your likelihood of developing Plantar Fasciitis these are things such as:

• • Being on your feet a lot especially if you’re not used to it
• • Recently starting a new exercise routine or changing exercise venue e.g. jogging on the road instead of a tread mill
• • Shoes with poor cushioning or ache support
• • Being overweight
• • Overuse or sudden stretching of the sole of the foot
• • Having a tight Achilles tendon, this is the tendon at the bottom of the calf, can effect a person’s ability to flex the foot increasing the likelihood of damaging the plantar fasciitis
• • Wearing flat shoes e.g. sandals
• • Having a job that means spending a lot of time on your feet

What are the symptoms of Plantar Fasciitis?

• • Pain on the foot this can be anywhere but is typically just in front of the heel (4cm ish)
• • Pain is worse in the morning when just getting up or after sitting down for long periods
• • Pain can be worse after going for a long walk or after being on your feet for a long period
• • Sudden stretching can make the pain worse
• • Going on tip toes or walking up stairs can make pain worse
• • Plantar fasciitis can be in both feet at the same time
• • Area of pain can appear visibly swollen

What if I just ignore it?

Continuing as you always have and ignoring the plantar fasciitis can result in:

• • Chronic heel pain that stops you living your normal life
• • Extra foot problems
• • Knee, hip or back problems can develop as a result of compensating for the plantar fasciitis

So how can it be treated?

As well as visiting the doctor for an official diagnosis and medication there are several natural ways that can help to speed the recovery of your Plantar Fasciitis as it can sometimes take up to a year for Plantar Fasciitis to get better.

These include:

• • Rest as much as possible, avoiding long periods on your feet and long walks
• • Supportive shoes that cushion the heel
• • Avoid flat shoes
• • Orthoses – insoles these are available from shops such as sports shops, pharmacies
• • Strapping and splinting: strapping the heel with sports tape can help with the pressure on the heel, your GP or podiatrist can show you how to strap and splint your foot so that you can do it at home
• • Stretching, stretches that stretch both the calf and the plantar fasciitis can help to improve flexibility and relieve pain, even if just one foot is effected try to do the stretches described below with both feet to ensure balance

Towel Stretches
A good stretch to do before getting out of bed in the morning so before going to bed put a long towel somewhere handy that you’ll be able to reach it.\Loop the towel around your foot and gently use it to pull your toes towards your body. Keep the knee straight repeat three times for each foot.

Wall stretch
This can be done anywhere, any time even whilst you’re waiting for the kettle to boil! Put both hands on the wall, shoulder height. Put one foot in front of the other the front foot should be about 30cm (12”) away from the wall. Keeping the back leg straight, bend the front knee and lean into the wall, you should feel a stretch in the calf muscle hold for a few seconds, now relax.
Repeat ten times before switching legs; if possible try to do this stretch twice a day.

Stair Stretches
Stand on the bottom step of your stairs facing the stairs, feet slightly apart, heels hanging off the step. Holding on to the rail for support, lower your heels, you should be able to feel the calves tighten. Hold for a count of 40.
Return to the starting position and repeat six times

Chair Stretches
Sitting on a chair with your knees at right angles move your feet so that your heels are touching but the toes are pointing away from each other. The heels should be kept flat on the floor. Lift the toes upwards, ensuring that the heel remains on the floor, you should be able to feel the Achilles tendon and calf muscle tighten, hold for several seconds before relaxing. Repeat ten times.
Try to do this stretch whenever you sit down aiming to repeat it about five or six times a day, when your having a cup of tea or whilst your watching TV are good times to give it a try.

Dynamic Stretch
Sitting down roll the arch of the foot over an object such as tennis ball, can of beans or a drinks can, if you use a drinks can you can put it in the fridge so that’s it’s lovely and cold, some people find that the coldness of the can helps relieve the pain. Roll the arch of the foot over the object for several minutes & repeat this exercise twice a day.

Can complimentary therapies help?

Yes!

Reflexology is a wonderful treatment as its so relaxing but it can also be beneficial to Plantar Fasciitis because it stretches and relieves heel pain as well as helping to release muscle and foot tension. During this wonderful treatment ligaments and muscles in the calf and foot are relaxed and loosened, circulation is boosted, flexibility is improved and the bodies systems are healed and balanced and returned to normal, this can be helpful on many levels especially if an overactive immune system is causing problems.

Combined with a leg massage to help release tension in the Achilles tendon and leg muscles, massage can also help break scar tissue, loosen muscles as well as helping to remove toxins from the muscles and ensuring that circulation of blood and oxygen is boosted and improved.

So which one do I choose Reflexology or Massage?

The good news is you don’t have to choose one; I do a wonderful treatment which combines a full Reflexology treatment with a full Leg Massage especially to help give relief.
You can book here: Reflexology with massage

you can email us at hello@acornnaturalhealth.co.uk
www.acornnaturalhealth.co.uk

By Helen Duffy – Nutritional Therapist

Hello! My name is Helen and I am a fully qualified Naturopathic Nutritional Therapist. I trained for three years with the College of Naturopathic Medicine in London and Birmingham and am registered with BANT (British Association of Nutritional Therapists) and the CNHC (Complementary and Natural Healthcare Council) who assure that all their members are well trained, qualified and insured.

So what is Naturopathic Nutritional Therapy and how could it help me?

Some people simply want to check that they are on the right track with healthy eating, a kind of ‘nutrition MOT’ if you like, but most people I see want help with a particular condition or symptoms.

As a Nutritional Therapist, I recognise that each person is an individual with unique requirements and histories. This means that I take the time to explore your current and past health and lifestyle in order to define a personalised nutrition plan designed exactly for you and what you want to achieve rather than a ‘one size fits all’ approach.

Nutrition has to be one of the main elements, along with our genes and environment, that determines how our bodies will cope in the world we live in. You often hear the phrase ‘You are what you eat’ and, absolutely, this is so true in many situations. However, there is maybe, a more accurate phrase ‘You are what you absorb’ as many people can seem to eat nutritious, healthful foods, yet still something isn’t quite right. Maybe they still lack energy, still find it difficult to lose weight, still have that annoying PMS each month, still have blood pressure a little bit too high or achy joints in the morning. This may be that regardless of how much nutritious good food you are eating, if your body isn’t able to do something with all that goodness, it’s just passing straight on through (if you know what I mean!).

In a Naturopathic Nutritional Therapy consultation we look beyond a person’s set of symptoms to find the underlying imbalance in the body which is preventing the person from feeling their best. On many occasions, this may lead back to the person’s gut and poor absorption of nutrients due to years of prescription medication, stress or inappropriate food choices, to name a few. Nutritional Therapy works with a person (often alongside their GP and current meds) to rebalance and optimise the body systems in order to achieve health and vitality.

What happens in a consultation?

An initial consultation lasts about an hour and during this time I will need to know as much about your current and past health and lifestyle as possible. We will then identify goals that you would like to work on and agree how much you are prepared to change in your current nutrition habits and lifestyle. I will then develop a personalised plan focussing on these areas which will be sent to you 48 hours after your consultation. There may be some short term nutritional supplements or functional testing recommended so that we can really pinpoint exactly what is going on inside you body and therefore focus your plan more precisely. Most people will work with their plan for 4-6 weeks and then return for a follow-up appointment to see what progress has been made or address any difficulties that have arisen. One important point to make here is that your plan won’t necessarily be about eating less of all the things that you love, it will be about eating better and allowing your body to experience the health and vitality that comes from feeding each and every cell in your body exactly what it needs.

As Hippocrates said, ‘Let food by thy medicine; let medicine be thy food.’ Your body will thank you for it 🙂

For a FREE 15 minute chat to find out how Nutritional Therapy could help you, contact Acorn or email helen.duffy@northstarnutrition.co.uk

www.acornnaturalhealth.co.uk

By Rebecca Sheldon – Specialist pregnancy massage therapist

Let’s face it, during pregnancy the majority of women will suffer with some kind of back or pelvic pain. There are lots of little things you can do to ease this discomfort, I hope the following will help you get more comfortable enabling you to enjoy your pregnancy a bit more.

*Use a pregnancy wedge or pillow to help you sleep. There are a selection of cushions & supports available for use during pregnancy. Personally I found a pregnancy wedge & cushion between my legs helped me get more comfortable in bed but lots of mums swear by the pregnancy pillows. The idea of these is to support bump and keep your pelvis in a more neutral position.

*Think about how you move & the tasks you are doing, simply changing the way you get out the car can make a massive difference to pelvis pain (always keep your knees together).

*Try pregnancy yoga, there are regular weekly classes run locally. These focus on relaxation & gentle stretching but also being among other ‘mums to be’ can bring another wealth of knowledge about coping with back & pelvic pain (among other stuff)!

*Get the exercise ball out, these are super comfy for sitting on whilst pregnant & encourage good posture.

*Book a pregnancy massage, great for soothing those aching muscles & relaxing you. Make sure you choose someone who has done an additional pregnancy massage qualification & is insured for pregnancy massage.

*Seek help – let your midwife or GP know that you are suffering with back / pelvic pain; they can refer you to an obstetric physio if they feel it is necessary. They may also be able to discuss different birthing positions that are more suited to those with pelvic pain.

Most importantly don’t be afraid to ask for help from friends or family with tasks that cause you discomfort, pregnancy is hard work & people will be more than willing to help you out.

acornnaturalhealth.co.uk