Category: Wellness Tips

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Better Balance

Balance is defined as an even distribution of weight enabling someone or something to remain upright and steady.

Sway is the horizontal movement of the center of gravity even when a person is standing still.

Maintaining balance requires coordination of input from multiple sensory systems including:

  • Vestibular system: sense organs in the ears that regulate equilibrium; directional information as it relates to head position
  • Somatosensory system: information from skin and joints (pressure and vibratory senses); spatial position and movement relative to the support surface; movement and position of different body parts relative to each other
  • Visual system: Reference to verticality of body and head motion; spatial location relative to objects

Aging and Balance Impairment

  • Decline in flexibility and fluid viscosity within the vestibular system reduces its ability to regulate equilibrium.
  • Decline in flexibility and nerve conduction in joints leads to reduction in mechanical stability.
  • Decline in muscle and connective tissue or ligament strength can lead to functional instability
  • Decline in balance is the strongest predictor of falls and one in three people 65 and over will fall each year.

Balance Test

This test is designed to determine the basic balance of an individual.

  • Begin by standing straight behind a chair with eyes open and weight even between feet.
  • Resting your hands on the back of the chair, continuing to stand up straight, close your eyes.
  • If you sway with your eyes closed it likely means that you are off balance.

Ways to Support Balance

  • Exercise regularly. It is important that the exercises focus on increasing leg strength and improving balance, and that you get more challenging over time. Tai Chi programs are especially good.
  • Ask your doctor or pharmacist to review your medicines—both prescription and over-the counter—to identify medicines that may cause side effects or interactions such as dizziness or drowsiness.
  • Have your eyes checked by an eye doctor at least once a year and update your eyeglasses to maximize your vision.  Consider getting a pair with single vision distance lenses for some activities such as walking outside.
  • Make your homes safer by reducing tripping hazards, adding grab bars inside and outside the tub or shower and next to the toilet, adding railings on both sides of stairways, and improving the lighting in their homes.
  • Get adequate calcium and vitamin D—from food and/or from supplements.
  • Do weight bearing exercise. Mild weight-bearing exercise, like walking or climbing stairs, helps slow bone loss from osteoporosis and increase muscle strength.
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Beyond Better Balance

The other benefits of multi-component exercise programs include:

  • Faster reaction time. This can help you keep yourself upright if you start to fall by putting out an arm quickly to grab something stable.
  • Improved coordination. This can directly help prevent falls but can also help you roll rather than crash as you go down.
  • More muscle. Stronger and larger muscles can buffer the impact of a fall, providing some protection to bones and joints.
  • Stronger bones. Resistance exercises strengthen bones, and stronger bones are more resistant to fractures.
  • Better brain function. Regular exercise helps maintain brain function with age. Clearer thinking may help you avoid situations that increase fall risk.

Seated Balance Techniques

Building balance while remaining safely seated. These practices are accomplished while sitting with your back straight, feet flat on the floor, and chin parallel to the floor. These exercises help to improve stomach and back strength, reducing back pain and improving balance.

Seated Abdominal Strengthening

  • Sitting up straight, feet flat on the floor, hands resting on knees.
  • Breathing in slowly through the nose; slowly raise arms up to shoulder height, palms facing down, keeping back straight.
  • Hold arms at shoulder level while holding breath for count of two.
  • Breathing out slowly through the mouth; slowly lower arms back down, palms on knees while keeping your back straight.
  • Pause while holding your breath for a count of 2 and repeat the process at least 5 times.

Seated Side Strengthening

  • Sitting up straight, feet flat on the floor, hands resting on knees.
  • Breathing in slowly through the nose; slowly raise left arm up over the head and arch to the right.
  • Hold arm above head while holding breath for count of two.
  • Breathing out slowly through the mouth; slowly lower arm back down, palm to knee while returning your to back straight.
  • Pause while holding your breath for a count of 2 and repeat the process with the right arm and repeat both sides at least 5 times.

Seated Twist

  • Sitting up straight, feet flat on the floor, hands resting on knees.
  • Breathing in slowly through the nose; slowly turn to the left with both hands resting on the left arm of the chair, sitting up straight while twisting, head turned and eyes looking left.
  • Pause while holding your breath for a count of 2.
  • Repeat the process with the right arm with head turned right and repeat both sides at least 5 times.

Seated Reach

  • Sitting up straight, feet flat on the floor, hands resting on knees.
  • Breathing in slowly through the nose; slowly reach across your chest with your left arm, keeping your right arm down with palm resting on knee, sitting up straight while twisting, resting left elbow on right armrest while facing forward, eyes looking straight.
  • Pause while holding your breath for a count of 2.
  • Repeat the process with the right arm on left armrest with eyes looking straight ahead and repeat both sides at least 5 times, breathing and twisting.
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Baking Soda

Baking Soda (Sodium bicarbonate)

You can find Baking Soda in Mother Jai’s Toothpowder and Mudd Mask.

The baking soda chemical formula aka the sodium bicarbonate formula is NaHCO3. This baking soda formula represents its composition of of sodium ions and bicarbonate ions. It’s a substance known for its alkalizing effects thanks to a baking soda ph of 9.

In its most natural form sodium bicarbonate is also known as nahcolite, a mineral that is found in various locations around the world. It is commercially mined in areas of California, Colorado, Botswana and Kenya. There are also large deposits in Mexico, Uganda, Turkey and Mexico.

Baking soda, also known as bicarbonate of soda (or sodium bicarbonate), can do some major things. Its superpowers come from a two-letter term: pH. That stands for “potential (or power) of hydrogen” to make something either an acid or a base (alkaline). Baking soda is an alkaline substance. When it mixes with an acid, it alters the pH level. That’s why it can quickly soothe an upset stomach or cover a bad smell.

Throughout history, it has been used as a rising agent when baking. It’s 100 percent sodium bicarbonate; so, when mixed with acid, it makes bubbles and gives off a carbon dioxide gas, causing the dough to rise. Baking powder and soda are similar yet different since baking powder is made up of sodium bicarbonate and one or multiple acid salts.

Using Baking Soda

Air Freshening: commercial air fresheners don’t eliminate odors they mask them with chemical compounds that mask or cover up odors. Baking soda is a safe alternative that interacts with odor molecules and breaks them up, neutralizing them. Make your own air freshener – you need: A small jar, 1/3 cup baking soda, 10–15 drops of your favorite essential oils, piece of cloth or paper, string or ribbon. Add the baking soda and essential oils to the jar. Cover it with the cloth or paper, and then secure it in place with the string. When the scent starts to fade, give the jar a shake.

Antifungal & Antibacterial: Baking soda has been shown to kill off bacteria including Streptococcus mutans, which is a type of bacteria associated with tooth decay. It is also effective against various fungal groups including yeasts, dermatophytes and molds that cause skin and nail infections in humans.

Bathroom Cleaner: Baking soda comes in handy because it whitens and disinfects many bathroom surfaces. Make a paste using baking soda and a bit of water. Using a sponge or a cloth, rub the mixture thoroughly onto the surface you want to clean. Wipe down the surface 15–20 minutes later with a damp cloth.

Bug Bites & Stings: it isn’t good for everyday use on your skin, it can soothe the redness, itching, and stinging that are signs of a mild reaction to an insect bite. You can also make your own paste of one-part baking soda to three parts water. This also works for poison ivy and rashes. ½ cup in the bathtub and soak for 20 minutes, rinse off before getting out.

Chemotherapy Support: research does show that it can help some cancer treatments work better. Some chemotherapy drugs need alkaline conditions. Others become more toxic in an acid environment. Mouth and throat changes are common chemo side effects. If this happens to you, rinse your mouth three times daily with a mixture of 1 cup warm water, 1/4 teaspoon baking soda, and 1/8 teaspoon salt, followed by a rinse with plain water.

Deodorizing: When you add baking soda and change the pH balance, the odors in your fridge or your carpet come into a neutral state. Bad smells come from either strong acids (think sour milk) or bases (like spoiled fish). Sprinkle it everywhere to reduce odors. Mix with coconut oil and arrowroot powder for an all-natural deodorant.

Food Cleansing: Many people worry about pesticides on foods. Pesticides are used to prevent crops from damage by insects, germs, rodents and weeds. Interestingly, recent research has found that soaking fruits and veggies in a baking soda wash is the most effective way to remove pesticides without peeling them. One study found that soaking fruit in a solution of baking soda and water for 12–15 minutes removed nearly all of the pesticides.

Heartburn & Indigestion: Add 1/4 teaspoon of baking soda to a glass of water to zap acid in your stomach. Don’t take baking soda within 2 hours of other medications. When the baking soda lowers stomach acid, it can slow the rate at which your body absorbs some medicines and change the way others work. Don’t give it to a child under 6 unless your pediatrician tells you to.

Inflammation: most inflammation in the body is caused by an acidic environment. Using baking soda can help balance pH of the blood thus reducing the pH of the body, which in turn reduces water retention (edema) related to the body’s response to an acidic environment. The less water retained by the body to protect itself from acids, the less swelling and inflammation and associated pain there is.

Kidney Disease: A daily dose of sodium bicarbonate can help people whose kidneys can no longer remove enough acid from their blood. It helps balance the pH in the blood, reducing the acid content of the body and creating an alkaline environment. Sodium bicarbonate helps in decreasing stone formation and removing of material that causes the kidney stones.

Kitchen Scrub: plain baking soda and essential oils if desired on a cloth or sponge, gently scrubs surfaces without scratching and while disinfecting.

Mouth Care: tooth decay is caused by acid loving bacteria that live and excrete plaque on teeth and gums. The pH balancing effects of baking soda help prevent bacterial growth by reducing the acids in the mouth. All it takes is ½ teaspoon in 8oz water to make a great, breath freshening, mouth rinse.

Silver Polish: Baking soda is a handy alternative to commercial silver polishes. For this you will need: An aluminum baking pan or a baking dish lined with aluminum foil, 1 cup of boiling water, 1 tablespoon of baking soda, 1/2 cup of white vinegar, add the baking soda to the aluminum baking pan and slowly, pour in the vinegar. Next, pour in the boiling water and then place the silver in the baking pan. Almost immediately, the tarnish should begin to disappear, and you can remove most silverware from the pan within thirty seconds. However, heavily tarnished silverware may need to sit in the mixture for up to a minute.

Skin Care: baking soda is a great exfoliator for face, feet and joints; it helps by reducing acids in skin and balancing pH of the surface, and gently removing dead skin that can clog pores and cause wrinkles. Overuse can cause alkalization of the skin. The skin needs to remain slightly acidic to be strong and healthy. Skin conditions like eczema, psoriasis, toenail fungus, ring worm, body odor and allergic reactions are all caused by bacteria and/or an acidic environment. Both of which are eradicated by using baking soda internally and/or externally.

Cautions

Milk-alkali syndrome: Excess consumption of sodium bicarbonate may cause health ailments such as milk-alkali syndrome. An overdose of baking soda may also cause vomiting, diarrhea, muscle weakness and spasms. Care must be taken while consuming products that contain baking soda. It is advisable to consult your health specialist if you have blood pressure related ailments, kidney disease, are pregnant or breastfeeding as they may have side effects on consumption.

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Tips for Healthy Eating

Relying on Crash Diets: Determined to lose 10 pounds fast, you turn to a crash diet. Perhaps your plan calls for nothing but grapefruit or cabbage soup each day. You slash your daily calories to fewer than 1,000, and sure enough, the pounds melt away. But when you eat so few calories, you train your metabolism to slow down. Once the diet is over, you have a body that burns calories more slowly, and you usually regain the weight.

Skipping Breakfast: Skipping breakfast seems like a simple way to cut calories, but it can make you hungry the rest of the day. This may lead to unplanned snacking at work and eating a supersized portion at lunch, making calorie counts soar. But breakfasts that are high in protein and fiber can curb hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

Losing Track of Your Snacks: Maybe you count calories at every meal, but what about all those nibbles in between? There is the bag of pretzels at your desk, the little slice of cake at a party, the taste of your son’s ice cream cone. All of this mindless munching adds up and could sabotage an otherwise well-planned diet.

Not Snacking at All: While mindless snacking can pad your waistline, thoughtful snacking may do just the opposite. People who eat several small meals and snacks a day are more likely to control hunger and lose weight. Snacking helps keep your metabolism in high gear, especially if the snacks are protein-rich. Having a few nuts is a good, high-protein choice, and research suggests people who snack on nuts tend to be slimmer than those who do not.

Loading Up on Low-Fat: Low-fat products can play an important role in your diet. Just remember that low-fat is not the same as low-calorie, and it is not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.

Sipping Too Many Calories: When counting calories, many of us tend to overlook what is in our drinks. This is a big mistake when you consider that some fancy coffees and alcoholic beverages have more than 500 calories. Even the calories in fruit juice and soda can add up quickly. What is worse is that liquid calories do not curb hunger. You are not going to eat any less after a high-calorie drink.

Drinking Too Little Water: This is one of the simplest diet blunders to fix. Water is essential for burning calories. If you let yourself get dehydrated, your metabolism drags, and that means slower weight loss. Research suggests adults who drink eight or more glasses of water per day burn more calories than those who drink less. So try adding a glass of water to every meal and snack.

Ditching Dairy: Full-fat milk, cheese, and ice cream are taboo for many dieters, but ditching dairy foods may be counterproductive. Some research suggests the body burns more fat when it gets enough calcium and produces more fat when it is calcium-deprived. Calcium supplements do not appear to yield the same benefits, so dairy may have other things going for it, too. Stick to nonfat or low-fat dairy options.

Taking the Drive-Thru Bait: The drive-thru is convenient after a hectic day, and you can always order the salad or other healthier option. But once you are there, can you resist that milkshake or other treat? And if you allow yourself the ease of fast food once, it could become a habit. According to one long-term study, people who ate fast food more than twice a week gained 10 more pounds than those who had it less than once a week.

Weighing Yourself Every Day: Weighing yourself daily is a recipe for frustration and does not yield useful information. It’s more important to look for a long-term trend with weekly weigh-ins. If your goal is to lose 1 or 2 pounds a week, you will be satisfied to see those full-pound drops when you step on the scale. The result is more motivating than the confusing swings that may accompany daily weigh-ins.

Setting Unrealistic Goals: Telling yourself you will lose 20 pounds your first week is probably setting yourself up for failure. If you know you will not be able to do it, you may never start your diet in the first place. If you diet and lose 5 pounds in a week, instead of celebrating, you may feel discouraged that you did not reach your goal.

Drinking Ice Cold Drinks. Iced drinks reduce stomach acid temperature thus reducing the speed of the chemical reactions that breakdown food into molecules small enough to be absorbed. The higher the stomachs temperature, the faster and more efficient the chemical reactions occur. Most chemical reactions proceed at a faster rate as temperature increases. Food digestion reactions follow this general principle, but there is an upper temperature limit of about 40°C or 104°F, lower limit is about 10°C or 50°F. Ice is frozen water, which freezes at 0°C or 32°F, below the minimum for digestion. The inefficient breakdown of foods causes heartburn and indigestion, stomach upset, diarrhea, constipation, malabsorption of nutrients, and damage to the bacterial flora of the intestines.

Think about what you can add to your diet, not what you should take away. Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day. It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the volume of food. You are also less likely to overeat because fruits and vegetables displace fat in the diet. And that is not to mention the health benefits of fruits and vegetables.

Consider whether you’re really hungry. Whenever you feel like eating, look for physical signs of hunger. Hunger is your body’s way of telling you that you need fuel, so when a craving does not come from hunger, eating will never satisfy it. When you are done eating, you should feel better – not stuffed, bloated, or tired. Your stomach is only the size of your fist, so it takes just a handful of food to fill it comfortably. Keeping your portions reasonable will help you get more in touch with your feelings of hunger and fullness.

Enjoy your favorite foods. Putting your favorite foods off limits leads to weight gain because it triggers ‘rebound’ overeating. Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can enjoy your favorite foods, but you must do so in moderation.

Enjoy your treats away from home. When you need a treat take a walk to your local ice cream parlor or plan a family outing. By making it into an adventure, you do not have to worry about the temptation of having treats in the house, and it is a fun and pleasurable way to make it work when you are trying to lose weight. And for those times you just cannot get out? Stock the kitchen with fresh fruit, which can be every bit as delicious as any other dessert.

Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you’re hungry all the time, eating fewer calories can be challenging. Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight. Divide your daily calories into smaller meals or snacks and enjoying as many of them as you can early in the day – dinner should be the last time you eat.

Eat protein at every meal. Protein is more satisfying than carbohydrates or fats, and thus may be the new secret weapon in weight control. Diets higher in protein and moderate in carbs, along with a lifestyle of regular exercise, have an excellent potential to help weight loss.  Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So be sure to include healthy protein sources, like yogurt, cheese, nuts, or beans, at meals and snacks.

Spice it up. Add spices or chilies to your food for a flavor boost that can help you feel satisfied. Food that is loaded with flavor will stimulate your taste buds and be more satisfying so you will not eat as much. When you need something sweet, suck on a red-hot fireball candy for a long-lasting burst of sweetness with just a few calories.

Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You will be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes.

  • microwave popcorn
  • Frozen vegetables
  • Bags of pre-washed greens
  • Canned diced tomatoes
  • Canned beans
  • Whole-grain wraps or pitas
  • Pre-cooked grilled chicken breasts
  • containers of pre-cooked brown rice

Order children’s portions at restaurants. When you are eating out, order a child’s pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.

Eat foods in season. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and you will not be disappointed.

Swap a cup of pasta for a cup of vegetables. Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables.

Use non-food alternatives to cope with stress. Sooner or later, you are going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones can help you feel calm without filling your stomach.

Be physically active. Although it may seem counterintuitive, do not use exercise either to punish yourself for eating or to “earn” the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.

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Carbonated Drinks

What are Carbonated Drinks?

Beverages that contain dissolved carbon dioxide. The dissolution of CO2 in a liquid, gives rise to fizz or effervescence. The process usually involves carbon dioxide under high pressure. When the pressure is removed, the carbon dioxide is released from the solution as small bubbles, which causes the solution to become effervescent, or fizzy.

These are also known as soft drinks, sparkling water, seltzer, cool drink, cold drink, fizzy drink, fizzy juice, lolly water, tonic, coke, soda, soda water, pop, or soda pop.

Carbonated water or soda water is water containing dissolved carbon dioxide gas, either artificially injected under pressure or occurring due to natural geological processes. Carbonation causes small bubbles to form, giving the water an effervescent quality. Common forms include sparkling natural mineral water, club soda, and commercially produced sparkling water (also known as ‘seltzer water’ in the U.S.).

Carbonation in carbonated drinks is Carbon Dioxide (CO2)!

Carbon dioxide is a colorless gas. In its solid form, it is used as dry ice. It can be found in spring water and is released when volcanoes erupt, trees are cut down, or fossil fuels and products made from them such as oil, gasoline, and natural gas are burned. It is used in refrigeration, carbonation of beverages, and production of fertilizers. Known as a greenhouse gas that contributes to climate change.

Where does Carbon Dioxide hide?

Consumer products – dry ice, gasoline, and carbonated beverages such as soda and beer

Air – indoor and outdoor air, emitted by burning coal, oil, gasoline, and natural gas

Natural environment – when volcanoes erupt, or trees are cut down

Waste product made by the body – when you eat, move, and breathe you create carbon dioxide from internal cellular respiration

Why would you want to add more?

What happens to me when I get too much Carbon Dioxide?

This is what happens to the body when it is exposed to excessive amounts Carbon Dioxide in any form. Exposure occurs by consumption, inhalation, improper respiration, and absorption; the body is unable to remove the excess and toxicity occurs. Everyone is at risk for over exposure (toxicity).

Short-term Exposure to high carbon dioxide levels can cause –

  • Suffocation by displacement of air
  • Incapacitation and unconsciousness
  • Headaches/Migraines
  • Vertigo and double vision
  • Inability to concentrate
  • Tinnitus – ringing in ears
  • Seizures – uncontrolled muscle movements
  • Nerve disorders
  • Joint instability and/or pain
  • Depressed mood

Touching liquid carbon dioxide (dry ice) can cause: Frostbite or blisters

A common concern with carbonated beverages is the acidity levels and the risk of calcium and magnesium loss from bones due to a change in the body’s pH levels.  A study in the American Journal of Clinical Nutrition found no significant link between short-term consumption of carbonated beverages and urinary excretion of calcium, which is an indicator for calcium depletion. They say nothing about long-term consumption.

Long-term Exposure: Prolonged/continued exposure to carbon dioxide may cause –

  • Changes in bone calcium
  • Changes in body metabolism
  • Changes in body chemistry
  • Changes in joint stability
  • Changes in skin integrity
  • Changes in mental function

While plain carbonated water is a better choice than sugary beverages like soda, juice, or sweet tea, a small 2017 study revealed that plain carbonated water increased a hunger hormone called ghrelin in men. Essentially, when your ghrelin levels are high, you’ll feel hungrier and are likely to eat more, which can lead to weight gain.

Benefits of Sparkling Water

It’s also important to note that not all carbonated water is created equal. While carbonated water is just water plus air, some bottled seltzers and flavor enhancers contain sodium, natural and artificial acids, flavors, sweeteners, and other additives. Mineral and Soda water both provide:

  • Rich in Health-Promoting Minerals
  • Blood Sugar Management
  • Healthier Alternative to Soda
  • Help for Dyspepsia and Constipation
  • Calms Motion Sickness
  • Safer option than Tap Water

Dangers of Sparkling Water

Too much of anything is bad, Carbon Dioxide and Carbonic Acid included. Carbonated drinks in moderation won’t hurt anyone. Yet if you make this a daily, or multiple times a day, practice you will be consuming too much Carbon Dioxide, and many other chemicals if your drinking flavored carbonated drinks.

Researchers have found that the sensation we experience when we drink a carbonated beverage like sparkling water is due to a reaction that occurs inside our mouths that changes carbon dioxide bubbles into irritating carbonic acid. So that exhilarating “bite” of carbonation is actually chemical rather than physical.

Carbonic acid can begin to deteriorate joints, bones and teeth with continued consumption or exposure.

Carbonated water may increase irritable bowel syndrome (IBS) and Gastro-Esophageal Reflux Disease (GERD) symptoms of bloating and gas, burning and excess acid due to the release of carbon dioxide in the digestive tract. Carbonated drinks can also be a trigger for constipation and/or diarrhea for some people with digestive health issues like IBS.

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Allergy Relief Tea

Mother Jai’s Allergy Relief Tea

With February coming to a close we are all starting to think about Spring. Allergy season is just around the corner and we’re all dreading it. So, what’s your plan this year? Suffer with antihistamine side effects or try something different?

Mother Jai’s has the simple answer with her Organic Allergy Relief Tea!

This simple combination of Stinging Nettles Leaf and Red Clover Flowers and Herb has strong antihistamine (anti-allergy) and anti-inflammatory properties that reduce sinus pressure and stop histamine reactions. All of this without any side effects! No drowsiness! No foggy brain! No painful over-drying of sinuses!

Why Does It Work?

This proprietary blend of Stinging Nettles, Red Clover Flowers, and Red Clover Leaf provides a wide variety of nutrients essential for health. The specific combination of nutrients found in these herbs are known to reduce allergy symptoms with the first dose and to continue reducing allergic reactions and their symptoms with continued use.

The great thing about these herbs is that they are simply nutrient dense vegetables that you would have extreme difficulty overdosing or getting ill from consuming them in tea multiple times daily. They provide support without side effects for the entire season and on if you also struggle with inside allergens.

Consuming this tea on a daily basis has been known to reduce or eliminate indoor and pet allergies as well, with continued use and depending on the severity of your allergies. You can get relief without feeling drunk and dumb, that’s how drugs like Sudafed always made me feel anyway.

Either way your eliminating the horrible side effects of antihistamines and reducing the chemicals in your body while also getting more water and nutrients. Four very important, and yet so simple, ways to improve your overall health and wellness.

by Uwe H. Friese, Bremerhaven 2003

Stinging Nettles (Urtica dioica): an herbaceous perennial flowering plant originally from Europe, Africa, and Asia. It is cultivated for food, textiles, medicines, and teas worldwide now.

Cooked Nettles taste similar to spinach and is rich in vitamins A and C, iron, potassium, manganese, and calcium. Fresh leaves contain approximately 82.4% water, 17.6% dry matter, 5.5% protein, 0.7 to 3.3% fat, and 7.1% carbohydrates. They must be cooked or dried to be safely handled or eaten.

  • Nettle has agglutinin, acetophenone, alkaloids, acetylcholine, chlorogenic acid, butyric acid, chlorophyll, caffeic acid, carbonic acid, choline, histamine, coumaric acid, formic acid, pantothenic acid, kaempferol, coproporphyrin, lectin, lecithin, lignan, linoleic and linolenic acids, palmitic acid, xanthophyll, quercetin, quinic acid, serotonin, stigmasterol, terpenes, violaxanthin, and succinic acid in its chemical content.
  • Nettle also contains 2,5% fatty substance, 14–17% albumins, and 18% protein in dry matter. Seeds of nettle contain 8–10% fixed oil. 1 kg fresh plant contains 130 mg vitamin C, 730 mg carotene, and oxalate.
  • Stinging hair of nettle contains formic acid, histamine, and acetylcholine.
  • Leaves of nettle contain provitamin A, vitamin B1, K, xanthophylls, and sistosterin
  • Ashes of nettle contain 6,3% ferric oxide, potassium, calcium, and silicium.

Dried Nettles herb has been used in the traditional Austrian medicine internally (as tea or fresh leaves) to treat disorders of the kidneys and urinary tract, gastrointestinal tract, locomotor system, skin, cardiovascular system, hemorrhage, influenza, rheumatism, and gout.

Nettle stems contain a bast fiber that has been traditionally used for the same purposes as linen and is produced by a similar retting process. Unlike cotton, nettles grow easily without pesticides. The fibers are coarser, however.

Historically, nettles have been used to make clothing for 2,000 years, and German Army uniforms were almost all made from nettle during World War I due to a potential shortage of cotton. More recently, companies in Austria, Germany, and Italy have started to produce commercial nettle textiles.

Red Clover (Trifolium pratense): a short-lived herbaceous perennial flowering plant in the bean family, native to Europe, Western Asia, and Africa. Is now naturalized in many other regions.

Red clover’s flowers and leaves are edible and can be added as garnishes to any dish. The flowers often are used to make jelly and tisanes and are used in essiac recipes. Their essential oil may be extracted, and its unique scent used in aromatherapy.

Red Clover is used in traditional medicine of India as deobstruent, antispasmodic, expectorant, sedative, anti-inflammatory and antidermatosis agent. In alternative medicine, red clover is promoted as a treatment for a variety of human maladies, including symptoms of menopause, coughs, disorders of the lymphatic system and a variety of cancers.

Dietary amounts of red clover are safe, but dietary supplement extracts may cause rash-like reactions, muscle ache, headache, nausea, vaginal bleeding in women, and slow blood clotting. Due to its coumarin derivatives, T. pratense should be used with caution in individuals with coagulation disorders or currently undergoing anticoagulation therapy.

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Sleeping Better

How to Get More & Better Sleep

We’ve all had nights, here and there, where no matter what we do we cannot get to sleep. It’s normal. What is not normal is struggling to get to sleep every night, using drugs or alcohol to try to get to sleep, or hoping the TV will help you fall asleep in the wee hours of the morning.

These are the indications of insomnia, which is a treatable disorder or dysfunction. We know that insomnia is the inability to sleep, yet it’s much more than that. It is considered habitual sleeplessness, meaning more than two nights without good sleep. Acute insomnia is associated with a few weeks of not sleeping, typically associated with a traumatic or highly stressful event. Chronic insomnia is the habitual lack of sleep for months or years.

Caffeine & Insomnia

Caffeine is a stimulant, which means it stimulates the nervous systems, the metabolism, as well as mental function. It takes twelve, yes that’s 12, hours for your body to process the caffeine you consume. For example – you consume 1 cup of coffee (average of 95mg of caffeine) at 8am, by 8pm half of that caffeine (47.5mg) is still there in your system stimulating function. Well no wonder you can’t get to sleep.

Certain medications, like antidepressants, water pills (diuretics), high blood pressure and high cholesterol medications, and allergy medicines have a stimulating effect on the body much like caffeine and can keep you up. They also interfere with normal hormone production which can throw the whole system and all of its cycles out of balance. If you suspect your medications talk with your doctor about trying supplements or herbal remedies to help or even changing medications to help.

Anxiety & Insomnia

Most adults have had some trouble sleeping because they feel worried or nervous, but for some it’s a pattern that interferes with sleep on a regular basis. When this happens for many nights (or many months), you might start to feel anxiousness, dread, or panic at just the prospect of not sleeping. This is how anxiety and insomnia can feed each other and become a cycle that should be interrupted through treatment. There are cognitive and mind-body techniques that help people with anxiety settle into sleep, and overall healthy sleep practices that can improve sleep for many people with anxiety and insomnia. Anxiety symptoms that can lead to insomnia include:

  • Tension
  • Getting caught up in thoughts about past events
  • Excessive worrying about future events
  • Feeling overwhelmed by responsibilities
  • A general feeling of being revved up or overstimulated

Insomnia & Lifestyle

Insomnia can be triggered or perpetuated by your behaviors and sleep patterns. Unhealthy lifestyles and sleep habits can create insomnia on their own (without any underlying psychiatric or medical problem), or they can make insomnia caused by another problem worse. Examples of how specific lifestyles and sleep habits can lead to insomnia are:

  1. You work at home in the evenings. This can make it hard to unwind, and it can also make you feel preoccupied when it comes time to sleep. The light from your computer could also make your brain more alert.
  2. You take naps (even if they are short) in the afternoon. Short naps can be helpful for some people, but for others they make it difficult to fall asleep at night.
  3. You sometimes sleep in later to make up for lost sleep. This can confuse your body’s clock and make it difficult to fall asleep again the following night.
  4. You are a shift worker (meaning that you work irregular hours). Non-traditional hours can confuse your body’s clock, especially if you are trying to sleep during the day, or if your schedule changes periodically.
  5. You regularly use stimulants to wake up and get through your day.

Mother Jai’s Remedies

Chamomile Tea – chamomile tea soothing to the nervous system and helps you feel relaxed and ready to sleep. Use at least 1hour before bed for best results.

Relax & Sleep Tea – a blend of chamomile, lavender, and hops. Deliciously calming and soothing.

Relax & Sleep Oil– organic sunflower oil with blue chamomile, Valerian, and roman chamomile essential oils. Apply to chest or feet to calm the body and mind for a deep, restful sleep.

Herbal Tea Blend - 4oz Bag

Herbal Tea Blend – 4oz Bag

Herbal remedies to use instead of over-the-counter chemicals.

$12.00
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Need More Sleep?

We all know sleep is an absolute necessity for living, not just feeling well. So, to help you not only get more sleep, but also better sleep, I’ve put together multiple techniques that are known to induce relaxation in the body and practices that help quiet the mind. With these easy techniques, you’ll be sleeping hard and dreaming strong in no time, just try it.

The average person needs 7 hours of sleep every night, but because we are all so different the range is between 5 and 10 hours. So, a big part of getting better sleep is to understand yourself. This is done by taking time to understand your sleeping habits. Before you attempt any changes take time to observe your habits, taking notes if need be, to get an idea of what you are doing before bed and how well you are sleeping.

A sleep journal can be just as important as a dream journal in helping you to understand yourself. I suggest taking it with you to bed so you can easily write in it as you go to bed and wake in the morning. List your activities that are common for you before bed and list all of the activities you do in your bed. After about a week of this, go back through your journal and review what you have written. You can get an idea of what you need to work with by answering these simple questions:

  • What are the patterns or habits that you notice?
  • Why is your bed being used for activities besides sleeping and sex?
  • What can you change to improve your bedtime habits?
  • How many hours are you sleeping most nights?
  • Are you sleeping hard and remember dreaming?

Now that you’ve spent some time getting to know yourself better and have developed an understanding of your habits, now you can change them.

Some Supplements Can Help Bring Sleep

  1. Melatonin is a hormone that helps regulate the sleep/wake cycle, an internal pacemaker that controls the timing and our drive for sleep. It causes drowsiness, lowers body temperature, and puts the body into sleep mode.
  2. Warm milk. You can put a tasty spin on your grandmother’s natural insomnia remedy by sipping warm milk before bed. Almond milk is an excellent source of calcium, which helps the brain make melatonin.
  3. Sleepy-time snacks. The best sleep-inducing foods include a combination of protein and carbohydrates, a light snack of half a banana with a tablespoon of peanut butter, or a whole wheat cracker with some cheese. Eat one of these snacks about 30 minutes before hitting the hay.
  4. Magnesium apparently plays a key role with sleep. Research has shown that even a marginal lack of it can prevent the brain from settling down at night. Good sources include green leafy vegetables, wheat germ, pumpkin seeds, and almonds.
  5. Valerian root. This medicinal herb has been used to treat sleep problems since ancient times. Research on the effectiveness of valerian for insomnia is mixed. It can take a few weeks for it to take effect. Talk to your doctor before taking valerian and follow label directions.
  6. Chamomile flowers. When consumed in a tea or light infusion they are a gentle sedative with strong calming, pain relief, and anti-inflammatory properties. Stronger dilutions have stronger and longer lasting effects.
  7. Lavender flowers. As a tea, it is a light sedative for those with minor stress interfering with sleep.
  8. Kava Kava root. Caution must be used, in large doses and with continued use Kava can cause liver failure. In small amounts with foods and other supplements it can help reduce anxiety and its associated insomnia.
  9. 5-HTP is a derivative of the amino acid tryptophan. It is used to boost serotonin in the body. 5-HTP is also the precursor of melatonin, which regulates sleep cycles.
  10. Eleuthero (Siberian) ginseng. Studies suggest that his herb (Eleutherococcus senticosus) can help enhance mental activity as well as physical endurance.
  11. Coenzyme Q10. This vital nutrient is involved in cellular energy production throughout the body.
  12. Ashwagandha. This Ayurvedic herb is prized for its ability to help the body deal with stress.
  13. Cordyceps. This traditional Chinese medicinal mushroom may help fight fatigue and boost energy levels.

Essential Oils to Help You Sleep

Lavender: Most people are aware that lavender is somehow related to sleep, but what most people don’t know is that this has been studied extensively and its effectiveness is more than just an Old Wives Tale.

Vetiver: distilled from the roots of the plant. It’s rich and earthy smelling, and helps the brain “shut-off” for the night. Try mixing it with “lighter” oil, such as lavender or roman chamomile.

Roman Chamomile: known for is calming, soothing, and relaxing properties. Simply smelling the oil has a calming effect, which can help you feel relaxed and more prepared for sleep.

German (Blue) Chamomile: is a very strong sedative, almost narcotic when undiluted. This can be diffused into the air or sprayed on to bedding before bed.

Bergamot: citrus fruit and the oil is cold-pressed from the rind or peel. It’s bright, yet calming at the same time.

Marjoram: wonderful for soothing muscles and joints, but it also excels in creating peaceful sleep.

Relaxing Techniques for Better Sleep

Before bed is a great way to wind down, calm the mind, and prepare for sleep.

  1. Deep breathing. Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
  2. Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up from your feet to the top of your head.
  3. Visualizing a peaceful, restful place. Close your eyes and imagine a place or activity that is calming and peaceful for you. Concentrate on how relaxed this place or activity makes you feel.
  4. Rubbing or massaging the soles of your feet. Using fingertips and thumbs, rub lotion into the bottom of your feet. Using as much pressure as is comfortable and possible. Massaging in circles in the bottom of the foot releases large amounts of tension. If you cannot reach with your hands, use a broom handle laid across in front of you and rub the bottoms of your feet, with/without lotion or socks, on the handle, gently rolling it under your foot back and forth.
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