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Acorn Health Blog

What we love is great health...

...and we like to write about how we can all achieve better health, naturally. Sometimes tips on how you can DIY to better health and sometimes on the therapies that can make a difference to you, your health and wellbeing.
Thank you for reading, We hope you enjoy :)

Holistic Heart Health: Caring for Your Mind, Body, and Spirit

General Health & Wellbeing Posted by JadwigaPosted on Thu, January 23, 2025 10:12AM

When we think about heart health, our minds often go straight to physical aspects: blood pressure, cholesterol levels, and exercise. But the heart is so much more than a pump—it’s the emotional and energetic center of your being. At Acorn Natural Health, we believe that a truly healthy heart requires attention to the body, mind, and spirit. In this blog, we’ll explore how small, intentional practices can nourish your heart on every level.

The Link Between Emotions and Heart Health

Did you know that your emotions can have a direct impact on your physical heart? Science shows us that chronic stress, unresolved trauma, and prolonged negative emotions like anxiety and anger can lead to physical changes in the heart, including increased blood pressure and inflammation. This connection is often referred to as the “heart-mind connection.”

The Stress Factor
When you experience stress, your body releases cortisol and adrenaline—stress hormones that prepare you for “fight or flight.” While this response is useful in short bursts, prolonged stress keeps your heart working overtime. Over time, this can lead to high blood pressure, an increased risk of heart disease, and even heart rhythm irregularities.

The Role of Joy and Connection
On the flip side, positive emotions like joy, love, and gratitude can actually improve heart health. Studies show that practices like gratitude journaling and spending quality time with loved ones can lower cortisol levels, reduce inflammation, and even improve heart rate variability—a key indicator of a healthy heart.

Holistic Practices for a Healthy Heart

Nurturing your heart holistically means addressing its needs on all levels. Here are some simple but effective ways to care for your heart:

1. Feed Your Heart with Nourishing Foods
What you eat plays a critical role in your heart’s health. Foods rich in antioxidants, healthy fats, and fibre support your cardiovascular system while reducing inflammation.

  • Leafy Greens: Kale, spinach, and Swiss chard are packed with heart-healthy nutrients like magnesium and potassium.
  • Healthy Fats: Omega-3 fatty acids in salmon, walnuts, and chia seeds help lower bad cholesterol and reduce inflammation.
  • Dark Chocolate: Yes, you read that right! Dark chocolate (with 70% or more cacao) contains flavonoids that may improve circulation and reduce blood pressure.

2. Breathe for Your Heart
Breathing exercises are a simple yet powerful way to calm your mind and reduce stress on your heart. Deep belly breathing or practicing the 4-7-8 technique (inhale for 4 counts, hold for 7, exhale for 8) activates your parasympathetic nervous system, which slows your heart rate and promotes relaxation.

3. Move with Intention
Exercise is essential for heart health, but it doesn’t have to mean hours at the gym. Gentle, mindful movement like yoga, walking in nature, or dancing can strengthen your heart while also nourishing your mind and spirit. Aim for at least 30 minutes of moderate movement most days of the week.

4. Heal Emotional Wounds
Unresolved emotional pain can weigh heavily on the heart. Counselling is a wonderful tool to help you process emotions, gain clarity, and find healing. It offers a safe, supportive space to explore how past experiences may be affecting your current well-being, empowering you to move forward with greater peace and resilience.

The Heart in Traditional Chinese Medicine (TCM)

In TCM, the heart is seen as the emperor of all organs. It’s not only responsible for circulating blood but also for housing the Shen—the spirit or mind. When your heart is balanced, you feel calm, joyful, and connected. But when it’s out of balance, you may experience anxiety, insomnia, or even physical symptoms like palpitations.

To bring harmony to your heart in the TCM tradition, consider practices like:

  • Qi Gong: This ancient practice combines movement, breathwork, and meditation to balance your energy flow.
  • Acupressure: Applying gentle pressure to points on the heart meridian can help promote relaxation and emotional balance.
  • Herbal Support: Herbs like Reishi (Ganoderma), Albizia (also known as “the tree of happiness”), and Hawthorn berries are traditionally used to calm the Shen and support cardiovascular health.

The Power of Gratitude and Connection

A holistic approach to heart health isn’t complete without looking at your relationships—both with yourself and others. Feeling connected to loved ones, practicing kindness, and fostering a sense of community all have profound effects on your emotional and physical heart.

Simple Ways to Cultivate Connection:

  • Gratitude Journaling: Write down three things you’re grateful for each day to shift your focus toward positivity.
  • Heart-Centered Meditation: Visualize your heart filling with light, warmth, and love as you breathe deeply.
  • Quality Time: Prioritize moments with friends and family that bring you joy and connection.

These small acts not only nurture your emotional well-being but also create ripple effects that positively influence your physical heart.

Take Heart: Small Changes Lead to Big Results

Caring for your heart doesn’t have to mean a complete lifestyle overhaul. By taking small, intentional steps—like eating nourishing foods, moving with joy, and fostering emotional balance—you can create a heart-healthy routine that feels sustainable and enjoyable.

This February, let’s honor our hearts—not just as organs, but as the beautiful, complex centers of our emotional, physical, and spiritual lives.

Start small. Breathe deeply. Move joyfully. And most importantly, love yourself fully. 💖



Hawthorn

General Health & Wellbeing Posted by JadwigaPosted on Sat, November 02, 2024 12:21PM

Nestled amidst lush green landscapes, the hawthorn tree stands tall, its branches adorned with clusters of vibrant berries and delicate blossoms. But beyond its picturesque appearance lies a secret – the healing power of hawthorn.

A Botanical Treasure: Found in temperate regions across the globe, from North America to Europe and Asia, hawthorn has long been revered for its medicinal properties. Ancient healers in both Western medicine and Traditional Chinese Medicine (TCM) turned to hawthorn to soothe ailments of the heart and spirit.

A History of Healing: Throughout history, hawthorn has been used to support cardiovascular health, ease digestive discomfort, and promote overall well-being. In Western herbalism, it’s often prescribed as a tonic for the heart, helping to strengthen its rhythmic beat and improve circulation. Meanwhile, in TCM, hawthorn is prized for its ability to invigorate the Qi and nourish the Blood, promoting harmony and balance within the body.

A Modern-Day Marvel: Today, hawthorn continues to shine as a star player in the world of natural medicine. Research suggests that hawthorn may help lower blood pressure, reduce cholesterol levels, and support healthy heart function. Its antioxidant-rich berries are also believed to possess anti-inflammatory properties, making them a valuable ally in the fight against oxidative stress and chronic disease.

Embrace the Power of Hawthorn: Whether sipped as a soothing tea, taken as a supplement, or enjoyed as a tasty addition to jams and jellies, hawthorn offers a myriad of ways to incorporate its healing benefits into your daily routine. So why not add a sprinkle of hawthorn magic to your life and let nature’s heart healer work its wonders?



Spotlight on: Beetroot

General Health & Wellbeing Posted by JadwigaPosted on Tue, September 28, 2021 01:50PM

So you think you know beetroot – the humble root vegetable, so often found in pantries in its pickled form since World War II.

But truly, it is so much more. In fact, it is a nutritional powerhouse now widely regarded as a superfood!

Humble beginnings

The beetroot is no stranger to the average household. Also known as “table beet”, it is one of the many cultivated varieties of Beta vulgaris and the most common variety found in Britain, North America and Central America today. In the earliest days of its consumption, the leaves were most commonly eaten by people living in the eastern Mediterranean and the Middle East.

The Romans then began to make use of the root for various medicinal purposes. Over the years, it became popular in Central and Eastern Europe for culinary purposes too. Beetroot, as we know it today, was only cultivated in the 16th century. You may be surprised to learn that modern varieties are derived from the sea beet, an inedible plant that grows wild along the coasts of Europe, North Africa and Asia.

A super-root in disguise

Unlike some of the other, better known superfoods, like wheatgrass, spirulina or acai berry, beetroot is not overtly exotic. But don’t let that fool you! What has traditionally been viewed as a boring, somewhat unappetising vegetable, is really a “super-root” in disguise! It is a rich source of both carbohydrates and plant proteins, along with a broad spectrum of vitamins, minerals and other essential nutrients (considered in more detail below). At the same time, it has a very low caloric value and is almost entirely free of fat. It is also a low-GI food – the sugar conversion process is slow, which supports stable blood sugar levels.

Antioxidants

You can’t have failed to notice the vivid colour of beetroot – whether the deep purple, the bright yellow or the lesser seen candy-stripes! Like so many other superfoods, these colours offer a visual clue about the high level of antioxidants, carotenoids and flavonoids found in beetroot.

The notorious red colour compound is called betanin (or beetroot red), a pigment which is a well-known antioxidant and phyto-chemical. However, all beets contain betalain antioxidants – a class of red and yellow pigments found in plants.

Vitamins and minerals

Beetroot is also rich in a broad spectrum of vitamins and minerals, contributing to its reputation as a superfood. For example, it contains high levels of folate and vitamin C (another powerful antioxidant), as well as riboflavin, niacin and thiamin, vitamin K, calcium, silica, potassium, magnesium, phosphorus, zinc and iron.

Dietary fibre

Beetroot is high in dietary fibre – both soluble and insoluble. A 100g portion “ about two or three small beetroot “ contains as much as 10% of your recommended daily allowance. Fibre is an essential component of healthy digestion and supports everything from stable blood sugar levels to natural cleanse and detox processes in the body.

Dietary nitrate

More recently, much research has been undertaken on beetroot’s capacity to absorb and store exceptionally high levels of nitrate – a nutrient involved in many of the processes that are essential for efficient exercise performance, including blood flow and oxygen usage. In particular, a study conducted by Exeter University in the UK received a lot of media attention when it found that cyclists who drank a half-litre of beetroot juice several hours before setting off were able to ride up to 20% longer than those who drank a placebo blackcurrant juice. Since that study, both beetroot and beetroot supplements have been of particular interest to athletes.

Supporting health and vitality

The unique combination of nutrients found in beetroot mean that it can offer ideal support for all-round health and vitality, including:

  • a healthy heart and cholesterol levels
  • detoxification and liver function
  • a strong immune system
  • healthy homocysteine levels
  • normal tissue growth
  • musculo-skeletal health
  • healthy skin, hair and nails
  • stable blood sugar levels
  • stamina and energy levels
  • stable moods
  • and healthy digestion.

Belonging to the same family as two other nutritional titans, chard and spinach, both the leaves and roots of beetroot can be eaten. Incorporate it into your daily diet and your body will thank you!