Aromatherapy literally means  ‘treatment using scents’ . Essential oils are extracted from  aromatic essences of certain trees,fruit,flower,herbs and spices.I just love essential oils, they enter the body by inhalation and absorption through the pores of the skin.Certain oils have an affinity with particular parts of the body,and their properties can have balancing,sedating,or stimulating effects on body systems. As it is Valentines day tomorrow i will mention Rose essential oils now-The rose has many therapeutic properties,it is a renowned aphrodisiac,sedative and a tonic with antidepressant properties. Rose has an affinity with the reproductive system,helping to regulate menstrual cycle and may alleviate PMS , it is also useful in treating headaches,and is powerful antiseptic against viruses and bacteria. Rose oils should not be used during first 3 months of pregnancy and not at any stage of pregnancy if there is a history of miscarriage.

1 Eat less fatty meat and more fish(esp oily) and good sources of vegetable proteins(mixed beans , lentils , hummus , organic baked beans , kidney beans , quinoa) and dairy(ideally organic) and eggs  instead.

2 Eat your greens-including at least 5 servings of fruit and veg daily, ideally 2 from fruit and 3 from variety of veg.

3 clove of garlic a day-either have clove garlic most days, or if not fond of the odour take odourless aged Kyolic garlic instead.

4 Don’t add salt to your food-

5 Cut back on tea and coffee-ideally no more than 2 coffees or 2 teas daily .

6 Limit alcohol .

7 Reduce stress levels-focus on achieving a good life balance , simple additions such as exercise , meditation , tai chi  are great to reducing stress and bringing sense of calm , or talking to a trusted friend or counsellor if you have some issues to resolve can make a big difference.

8 Stop smoking .

9 Exercise  .

10 supplement with a good multivitamin if and when needed, other supplements may be beneficial at certain times, always contact your health care provider or nutritional therapist for individualised recommendations.

Zinc is a vital mineral, especially for valentines…even our sense of smell is dependent  on this mineral…so if you have poor sense of smell you may be lacking in this trace mineral. Food rich sources include oysters and other shellfish, herring, turkey, mushrooms, and seeds like sesame, poppy, sunflower and pumpkin. Also try sprouting your own seeds of alfalfa, broccoli etc.Of course  Oysters are one of the best known aphrodisiacs , which are rich in zinc  which help to make hormones and aid fertility and improve immune function. Zinc is one of the many trace minerals in our body that help regulate blood sugar balance, so eating an excess amount of carbohydrate and starches naturally depletes body’s reserve . Zinc also supports healthy adrenal activity, which helps to combat the negative effects of stress.

Some sizzling nutrients to include either through food or supplements…

B vitamins – these are known as our anti stress vitamins ,the body’s need for b’s increases when we are feeling stressed, especially b3 and b5,and all the b vits are needed for release of energy from food,good food sources of vitamin B are green leafy veg,wholefoods,nut and seeds,and eggs ,if you havn’t been eating many of these foods you may benefit from a B complex or multivit which will ensure you get the optimum amount. Siberian ginseng-this fab herb is classed as an adaptogen, which means it works according to your body’s needs, providing energy when required .it is very nourishing to adrenal glands. Rhodiola rosea-like ginseng, Rhodiola is also an adaptogen, it has also been shown to help boost energy, improve memory, and may act as a herbal antidepressant. Essential fatty acids- renowned for their anti aging properties , and reducing rick to cardiovascular disease ,also have powerful anti inflammatory properties and vital for keeping hair ,skin ,nails and membranes healthy and radiant. Vitamin E –plays an important role in reproductive health-found in foods such as olive oil, seeds and nuts, and organic butter-this powerful antioxidant protects your sex glands from the stress generated by free radicals .Free radicals are like loose cannons that can damage proteins ,dna ,and the lipids inside our cells. Bioflavinoids  – important role in keeping blood vessels flexible , these vitamin like substances can be found in variety of plants ,sources include fruits and veg  like apples, prunes, citrus fruits ,and cabbage, onions, grapes and red wine, blackberries ,tomatoes-the highest concentration of flavonoids is found in the leaves ,skin and seeds of fruit and veg(which is often discarded) , other sources are walnuts, pecan nuts, green tea ,rosemary, pine bark ,and garlic. Asparagus- rich in folate which is essential for reproductive health.It is a natural diuretic,helping to flush out toxins,and Asparagus also contains a flavonoid called rutin which boosts circulation.  Chilies- spice things up with chilies,they contain the chemical capsaicin,which induces the release of endorphins ,containing mood boosting properties and giving us that feel good factor.They also help to speed up metaboilm and increase circulation,a little goes a long way!

And lastly getting all lovey dovey is good for our health,it slows down the aging process,as it is very destressing-and stress certainely accelerates the aging process. Also IGA is an antibody found in saliva which defends against colds and flu,stress reduces IGA levels,but regular sex can increase levels of IGA in the blood by up to 30%.

It’s possible to enjoy yourself,while still being healthy by following some handy tips-if consuming alcohol ,always make sure it’s on a full stomach and order a glass of water at same time and sip at intervals .Also alternate alcohol drinks with non-alcoholic ones-ideally water(add lemon or lime to taste). Finish drinking early enough to let your body metabolise as much alcohol as possible before going to bed. your body’s functions slow down when asleep ,which slows down the rate at which you eliminate alcohol from body ,also try to get enough rest to enable the body to burn off the alcohol. Never mix drinks ,and stick  to beers ,wines, lighter spirits, and champagne and avoid darker spirits, adding sugary mixers and/or caffeinated drinks-they just make you more dehydrated afterwards.

 Supplements to help ease a hangover -(Take before going out and ideally before
going to bed,and again following morning)- Milk thistle,Vitamin C and Magnesium.

Super hangover cure drink!

Large glass of filtered water with 1 teaspoon organic apple cider added and 1 teaspoon Irish honey/maple syrup/agave syrup added top up with little hot water stir well and enjoy -great to rehydrate the body(add juice of half lemon if desired-if stomach not too delicate).

Throughout day drink filtered water with fresh lemon juice added as lemon is fab for cleansing and for liver! Also choose nettle and dandelion teas(great for liver, kidneys and detox)as well as green/white teas and ginger ,fennel  and peppermint teas ,great for easing digestion and nausea ! Aim to get to bed early the following night…or have a little catnap during day is a good alternative.Get as much fresh air as possible..go for a long walk, the exercise and oxygen is great for the liver and will help rejuvenate the whole body….helping you to get ready for the next party!:-)

Start the day positively and have a healthy breakfast-aim to always have a combination of quality protein and  carb e.g. boiled/poached/scrambled egg with wholemeal spelt/rye bread with herbal tea/warm water with lemon. Or have healthy cereal like homemade muesli or porridge adding ground seeds and berries.By combining the protein with wholegrain/low GI carbs you help to balance blood sugar levels-resulting in more energy,better mood,reduces and even cuts out cravings,feeling satisfied for longer and also helps with weight management,so lots to smile about!:-)

My advice is when you see the sun shine,especially now as we have said hello to our friend winter,go outside and expose your skin to ensure you are getting your daily dose of natural light,which is vital for your emotional,physical and mental health and well being.Our bodies are designed to make vitamin D(which is actually a hormone),through sun exposure,needing as little as 15 minutes per day or two hours per week.Low levels of this vital vitamin are associated with increased risk of cancer,diabetes,osteoporosis,depression,asthma,dementia,and cardiovascular disease.Even when the sun doesn’t break through the clouds,it is still providing the exposure we need.As we derive most of our vitamin D from the sunshine,a supplement during the winter months is recommended,or a winter sunshine holiday,if we’re very lucky!

Thinking positive is a habit,and a very good one to develop.It keeps you motivated,happy and energised.It is natural to sometimes be sad,angry or fearful.Don’t deny these feelings,when someone asks you how you are,tell them how you really feel,because if you hang on to negative feelings,they can stay with you forever depleting both your happiness and energy.To quote the serenity prayer”Give me the strength to change the things i can,the patience to accept that which i cannot change,and the wisdom to know the difference.”Wise words indeed!

Achieving life balance is one of the cornerstones of stress reduction.Aim to spend less time in stress causing situations and more time on exercise and relaxation-activities that reset your fight or flight reaction back to the rest and digest response.The key is to “work to live,don’t live to work” and recognize the difference between the things you must do,the things you should do and the things you need not do.In the words of St. Francis of Assisi”Start by doing what is necessary,then do what is possible,and suddenly you are doing the impossible”

Exercise is one of the best ways to overcome anxiety and tension. It allows one to do exactly what the fight-or-flight response has prepared one for: physical exertion. This neutralises the effects of stress hormones and helps switch us back into our rest-and-digest mode. Exercise also promotes relaxation by stimulating the release of opium-like endorphins in the brain.

It has been shown that if we can smile and laugh even when we may not feel like it, the body releases feel-good chemicals that can bring about a positive change in mood. Laughter increases the supply of oxygen to the blood, which can influence the feel-good neurotransmitters in the brain, making us feel happier.