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Archive for the ‘Natural Healing’ Category

Study Finds Chamomile Effective in Treating Generalized Anxiety Disorder

Wednesday, November 3rd, 2010

Study Finds Chamomile Effective in Treating Generalized Anxiety Disorder

Reviewed: Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. Randomized, double-blind, placebo-controlled trial of Matricaria recutita (Chamomile) extract therapy for generalized anxiety disorder. J Clin Psychopharmacol. 2009;29:378-382.

Generalized anxiety disorder (GAD) is a chronic disorder often treated with pharmaceuticals. These pharmaceuticals can produce unwanted adverse effects and dependence. Chamomile (Matricaria recutita, Asteraceae; syn. Chamomilla recutita) has long been used as a traditional herbal remedy for its relaxing and calming effects. Although there have been no controlled clinical trials evaluating chamomile’s effect on people with GAD, the authors hypothesized that chamomile would have superior anxiolytic efficacy, yet a similar safety profile, when compared with placebo.

Fifty-seven patients (≥ 18 years of age) were referred by the Department of Family Medicine and Community Health outpatient clinic at the University of Pennsylvania Medical Center in Philadelphia for participation in this randomized, double-blind, placebo-controlled trial. These patients had a Diagnostic and Statistical Manual of Mental Disorders, 4th Edition (DSM-IV) Axis I diagnosis of GAD and a baseline total Hamilton Anxiety Rating (HAM-A) score ≥ 9. Patients with minor depression were not excluded if the depression was not a primary disorder. Patients were excluded if they had a diagnosis of major depressive disorder, bipolar disorder, panic disorder, phobic disorder, obsessive-compulsive disorder, post-traumatic stress disorder, acute stress disorder, substance-induced anxiety disorder, psychosis, dementia, or substance abuse or dependence within the preceding 3 months. Participants were not allowed to use other anxiolytics, antidepressants, mood stabilizers, sedatives, or complementary and alternative medicine (CAM) remedies during the study.

Patients were randomized to receive either placebo (n = 29) containing lactose monohydrate (National Formulary) or pharmaceutical grade German chamomile extract (n = 28) standardized to contain 1.2% apigenin (Spectrum Pharmacy Products; New Brunswick, NJ).

Chamomile aroma was blinded by inserting a disk impregnated with 1 drop of chamomile oil (for placebo) or 1 drop of neutral oil (for chamomile) into the lid of each airtight medication container. Chamomile therapy was initiated at 220 mg/day for the first week and increased to 440 mg/day during the second week of therapy. Patients with ≤ 50% reduction in total HAM-A score (vs. baseline) were increased to 660 mg/day during week 3 and 880 mg/day during week 4 of therapy. Patients who continued to have ≤ 50% reduction in baseline HAM-A score were increased to 1100 mg/day during weeks 5 through 8 of therapy. To maintain blinding, patients in both treatment groups had increases in the number of capsules consumed each week when patients had ≤ 50% reduction in total HAM-A score vs. baseline. Dose reductions could occur at any time based upon tolerability of the material. Outcome measurements occurred at baseline and after 2, 4, 6, and 8 weeks of treatment.

There were no significant differences between treatment groups in any baseline variable. There was no significant difference between groups in the mean daily capsule intake.

Patients treated with chamomile had a significantly greater reduction over time in the mean total HAM-A score (primary outcome measure) compared with placebo-treated patients (P = 0.047; 57% and 38%, respectively). According to the authors, the study was not powered to detect small to moderate group differences in secondary outcomes, but rather to find trends. There were clinically meaningful improvements in the chamomile-treated patients according to the Beck Anxiety Inventory, Psychological General Well Being Index, and Clinical Global Impression Severity Score, and more chamomile-treated patients than placebo-treated patients showed improvement on most of these scales.

One patient in each group discontinued due to an adverse event (AE). The chamomile-treated patient discontinued due to stomach discomfort. There were 11 AEs in the chamomile group and 22 in the placebo group that were rated as possibly, probably, or definitely related to treatment (no significant differences between groups). The specific AEs were not listed or described. There was no increase in AEs at higher chamomile doses.

The authors conclude that chamomile was clinically meaningful and statistically superior to placebo in reducing total HAM-A scores in patients with mild to moderate GAD. The authors chose the starting dose of chamomile based on authoritative reviews. It is possible that higher daily doses would be more effective.

The dose-escalating design of the study is typical for studies that evaluate novel psychopharmaceuticals. It is also known that clinical trials of psychopharmaceuticals report a strong placebo effect. It is possible that a larger population size and longer duration of action would produce a more robust effect in favor of chamomile. The authors had a unique method of blinding the well-known smell of chamomile; it is unknown whether there has been prior testing to evaluate the effectiveness of essential oil-impregnated disks in masking placebo.

The researchers used careful methodology in the study design, presentation of findings, and rigorous statistical analysis. This is the first randomized, double-blind, placebo-controlled study to demonstrate that the use of chamomile can lead to modest improvement in symptoms of anxiety in patients with mild to moderate GAD. It also demonstrates safety and tolerability. Although the results are limited by the small size, variability in dosing regimen, and short duration of the study (8 weeks), the positive findings of efficacy support the use of chamomile as a complementary treatment in mild to moderate GAD and indicate the need for further studies.

—Heather S. Oliff, PhD

HerbalGram. 2010;86:32 American Botanical Council

Hugs not drugs!

Friday, October 15th, 2010

Free Hugs for All!

Sometimes addiction arises from a need to block out painful or frightening feelings. For many people, alcohol, drugs, gambling and self-harming are somehow ways of escaping from a reality that is too painful. Blocking out the bad, however, can leave you with the good blocked out too. If you never feel anything, that includes good feelings.

One of the most important feelings for our wellbeing is comfort. It’s a word we often use in a critical way (comfort blanket, comfort eating etc.) but comfort is what stops disaster from taking over. When something bad happens, comfort helps us deal with it. (Pushing something away or denying it is not the same as dealing with it by the way!) The easiest way to get comfort is through…..no, not meditation, not prayer, not serious conversation….HUGS!

Reasons to hug:

  1. You can’t give a hug without getting a hug
  2. Hugs release oxytocin, the hormone responsible for bonding – they keep us close to the people we care about
  3. Every culture in the world hugs – this tells us that there is an evolutionary reason for hugging, which is probably to do with emotional security
  4. Hugs are a powerful non-verbal way of telling people we care
  5. No other action is as comforting as a real hug!

Dr Feelgood’s prescription: Give AND take one hug per day, and as necessary!

Read Marie Murray’s article on hugging at http://www.irishtimes.com/newspaper/health/2010/1005/1224280398799.html

Read about ‘Amma’ at

http://www.irishtimes.com/newspaper/health/2010/1012/1224280863639.html

Meditation at Sankalpa brings peace of mind

Monday, September 27th, 2010

I started off doing meditation at home, at first it was very hard for me to get into it, my mind would be racing, thinking of one hundred and one things, I couldn’t sit still, I would be thinking of all sorts of things, e.g (what’s for the dinner, collecting the kids etc) I would get frustrated and give up, I taught meditation wasn’t for me. 

Then I learned meditation is a practice like anything it takes time and a little effort, I learned’ it’s more about being than actually doing’.  So I decided to give it another go, Firstly I would take time out for myself, this was going to be my time then I would light a candle or two, and burn some incense it helps to get the setting right, I would get comfortable either lying down or sitting up, I would start by focusing on my breathing I’d take slow breaths in and out, if my mind wandered (in which it did at the start) I’d try bring my attention back to my breathing, and just count the breaths. Sometimes I’d listen to nice relaxing music other times I listen to guided imagery and go on a lovely journey in my mind, after awhile I’d notice I wasn’t thinking of anything I was in a content state of mind, it was a lovely place to be in, the more I practised it the easier it became to get into that state of mind, I noticed my mind had slowed down.  It wasn’t racing I felt more grounded in myself, it’s a lovely state of being to be in, it is now gospel for me to start my day with meditation just 15mins in the morning starts my day off to a good start, and as a result I feel more grounded, the benefits are great, I have a much better day and so give it ago and reap the rewards.

Joeann

$88 Billion to stay looking young…..

Wednesday, September 15th, 2010

A recent survey found that Americans spend $88 billion every year on products that claim to make them look younger, correct wrinkles, or preserve youthful skin. You can bet that Irish people spend their fair share on these kind of products too – many of which are full of synthetic chemicals that have not been tested or proven to work. Retinol, Retin A, AHAs and fruit acids, for example, work by stripping away a layer of skin – of course wrinkles look less deep if your skin is thinner!

If, like us, you prefer natural products, and if, like us, you prefer not to spend a fortune on products, but still want to look good, start thinking about making your own products. Look at our earlier video post on making your own moisturiser, or follow the recipe below.

Mix

1/3 cup of aloe vera gel €7.99 for 250ml (you will use about 100ml)

with

2/3 cup of water free!

Melt

1 tablespoon of beeswax €2.50 for 100gm

2/3 cup almond oil €2.85 for 200ml (you will use about 100ml)

1/3 cup coconut oil €3.95 for 50ml

Cool

the wax and oil mixture to room temperature

Blend

with a stick blender, gradually adding the water/aloe vera mixture until the mixture turns creamy and white.

Pour into containers and you’re done!

Keep containers in the fridge until you’re ready to use them. No preservatives, no chemicals, nothing. In fact, you could eat these ingredients! Isn’t that what we want for our skin?

P.S. I substitute a herbal infusion of calendula and neem for the water (just like a cup of herbal tea) and add some rose oil and some essential oils for a touch of luxury. My acne-prone skin with dry patches improved drastically within a week of using this moisturiser, way better and WAY cheaper than the €40 per bottle big brand moisturiser I was using before.

Total Cost: less than €10 for enough moisturiser to last at least 6 months!

Gratitude

Wednesday, June 23rd, 2010

Gratitude is the sense of having benefited in some way without necessarily having worked for it.

We are grateful for gifts and favours, and we don’t have to give something in return. It’s not one that quickly springs to mind when we think about emotions, but it may be important in our sense of well-being and in keeping us connected to others.

Robert Emmons and Michael McCullough did some research, starting in 2003, on gratitude. They asked a group of people to list five things each day they were grateful for, and found that those people were much happier that those who didn’t make lists. People who kept making the lists for a long time even started exercising more!

Here at Sankalpa we did our own version of the experiment, and found that keeping the list of good things helped some people to score lower on tests for depression!

Some scientists believe that gratitude helps us to form communities and relationships. When you feel grateful, you are more likely to do something nice for someone else. Then they feel grateful, and they are more likely to do something nice for someone else. Then THEY feel grateful…..well, you get the picture! Doing things for each other without asking for anything in return creates a sense of dependence in a positive way – we learn to rely on each other.

To try this out for yourself, get a small notebook and start writing! List five things each day you are grateful for. You’ll be surprised how quickly you start noticing more and more things that are making you happy.

Can something so simple really make us happier? Tell us what you think!

For further information, see http://psychology.ucdavis.edu/labs/emmons/ or check out “Thanks!: How the New Science of Gratitude Can Make You Happier” by Robert Emmons.

Laughter is the best medicine!

Sunday, June 13th, 2010
  1. It can lower your blood pressure and increase blood flow.
  2. It gives your tummy muscles, diaphragm, and the muscles in your face a great workout.
  3. Some people even use leg, arm, back and chest muscles when they laugh!
  4. Laughter releases endorphins – feel-good chemicals that work better than painkillers.
  5. Laughter has been found to give the immune system a boost – which helps you to fight off bugs.

Herb of the Month: Dandelion

Sunday, May 9th, 2010

I grew up on a farm in Wicklow, where weeds were the enemy of my dad!  Dandelion was one such enemy.  A weed is only a plant out of place!  It was not until I started to study herbal medicine that I began to understand the medicinal value of every day plants like Dandelion.  Its yellow flower can be seen everywhere at the moment, reminding us that winter is over!

Dandelion is one of the most useful medicinal plants, as all parts are effective and safe to use.  It is regarded as one of the best herbal remedies for kidney and liver complaints.  The root is a mildly laxative, bitter tonic, valuable in treating dyspepsia and constipation.  The leaves are a powerful diuretic.

The strong leaves are high in potassium and have potent diuretic properties that make it a wonderful treatment if you suffer from water retention, high blood pressure or swollen ankles.  The bitter root stimulates the liver and the release of enzymes throughout the digestive tract.

The dandelion flower stem exudes a milky-white latex sap that can be applied directly to warts and verrucas to inhibit viral replication.  If you suffer from skin problems such as eczema, psoriasis and acne, it can help to flush toxins from the body.  Dandelion also has the ability to aid removal of uric acid from the body, making it good for treating gout and joint disease.

What to harvest

The leaves, roots and sap.  The root is best harvested in early spring or autumn when the plant is dormant and before the active growth and flowering depletes its constituents.

What is it good for?

Acne, Eczema, Psoriasis, Warts and verrucas, Arthritis, Gout, Atherosclerosis, High cholesterol, High blood pressure, Depression, Bloating, Constipation, Flatulence, Gallstones, Indigestion, Irritable bowel syndrom, Worms, Kidney stones, Menopause, Premenstrual tension (PMT)

Cautions

Do not use in combination with orthodox diuretics.  If treating with high blood pressure, its is advisable to do so with the assistance of a medical herbalist and your doctor.

References

Wild Drugs, a forager’s guide to healing plants by Zoe Hawes

Jekka’s Complete Herb Book by Jekka McVicar

Learn how to make your own face cream!

Sunday, May 2nd, 2010

What has making a face cream got to do with addiction or rehabilitation?  Answer = discovering your own power!

We are all affected by marketing.  ’Look younger’ ‘feel better’ ‘be more confident’.  We become convinced that happiness is in things and not in us, and become consumers rather than citizens.  We take the anti-depressant rather than look to the root of our sadness, we buy the expensive cream because were worth it and gradually we become more and more helpless over our own lives!

The very act of creating something is empowering and healing.  Making something for ourselves raises our self-esteem, increases our self worth, and nurtures our self belief!

So why not start with our face cream!

Not only will you feel better and save money, its actually good for your skin!

Super food of the month!

Tuesday, April 6th, 2010

 FIGS

 

Figs are a dried fruit that contain a lot of potassium and fibre and if we are concerned with our mental health it is a great idea to have potassium getting into our cells.  We can be sure that our nervous system is getting a helping hand as it’s a mineral that is essential for proper functioning of the cells.  Stress depletes our bodies of potassium.  When we get aches and pains and feelings of tiredness this can lead us to feel more stressed and less able to cope.

Eating a couple of figs a day may help increase your potassium levels and help combat stress as a result.  The other great thing about figs is that they are high in dietary fibre, which is essential for getting our digestive system working efficiently.  The quick elimination of waste food from our bodies is very important to reduce feelings of sluggishness and tiredness that can build up if we are bloated and constipated.  Our energy goes down as our bodies have to work so much harder to function at optimum level.  When we are cleaner inside we can feel lighter in mood and figs are a natural laxative and really work well to promote an internal spring clean that is gentle on the body.  

Figs are generally eaten dried and it is always a good idea if you can to get the pure unsulphured variety, which are to be found in health food shops.  Figs are high in concentrated sugars but do not cause the crash and burn effect of more processed sugary foods.  In fact they are a good alternative to sweets, cakes, biscuits etc and can help alleviate the cravings associated with reducing sugar intake by providing a more wholesome sweet alternative.

Lastly dried figs are also high in iron and for those of you who do not eat a lot of meat this can be a good way of making sure your iron levels are increased which again will help you if you are feeling tired or run down.

Exercise is good for your mental health!

Tuesday, March 30th, 2010

Research shows that exercise improves self-concept (how you see yourself) and reduces anxiety and depression.

In 1998, Leith carried out a study on exercise. He got 109 volunteers who did not exercise regularly. He divided them into 4 groups. One group did nothing new. One group did high intensity exercise (e.g. running). One group did moderate intensity exercise (jogging or walking). One group did low intensity exercise (stretching).

Surprise, surprise – the three exercising groups got fitter! Interestingly though, the moderate intensity group also gained psychological benefits – their levels of tension and anxiety improved immediately, and their ability to cope with stress had improved significantly after just 3 months.

So the good news is, a small change can make a big difference. Moderate intensity exercise means raising your heart rate to 50-60% of its maximum. You can work out your maximum heart rate with a stress test, but the easiest thing to do is start walking, jogging, or doing whatever activity you prefer. You should feel that you are working fairly hard, begin to perspire (but not to the point of dehydration), and be a little out of breath (but not gasping for air) when you finish.

A new study by researchers in Edinburgh showed that just 7 minutes vigorous exercise per week could help prevent diabetes – who knew there were so many benefits to a simple walk in the park?