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May 26, 2009

Seventh heaven

Posted by Sharonski under Health features, Spiritual, Uncategorized
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SEVENTH HEAVEN

Tranquillity at its most elegant, a stay at the Six Senses Destination Spa on Naka Yai island, Phuket, is nothing short of life-changing. Surrounded by jungle and white beaches, the resort island is both a luxurious cocoon and natural springboard for holistic wellness programmes. After six days, Sharon Marshall leaves with her seventh sense firmly intact.

When I mentioned to a friend that I felt the gods of renewal were making a mid-life entrance in my life, I had little inkling just how prophetic the statement would be as I struck the entrance gong of one of the finest spas in the world to make a wish. Set amidst a jungle on a tranquil island shaped like the Buddhist sea serpent after which it was named, Naka Yai oozes greenery, harmony and rejuvenation from every laidback pore of its plus 80 000 square metres. As do the staff, who, akin to the sea serpent’s fabled ability to bridge the world of man and gods, mindfully tend gardens, drive autos to and from the spa and subtly attend to every click of the finger or phone.
Just a short boat trip from the mainland, the Six Senses eco-friendly island resort opened the doors of its earthy, sophisticated 61 pool villas, decorated in neutrals and vivid greens to offset the turquoise sea, to the world in November last year. Elegant rather than garishly luxurious, each minimalistic villa has its own sparkling pool, an outdoor bathroom with bath, steam and rain shower and, for the lucky like us, a view of the serenely lapping sea from the vast bedroom window.
Kicked off with a preliminary counselling session with a resident naturopath, whose intuition was so clear and tangible I found myself unburdening nagging stresses and strains within minutes of arrival, our six-day sojourn was well-aspected from the start. Within an hour, our massage programmes – two a day from a wide selection of Thai, Indian, Indonesian and Chinese – had been plotted. The rest was up to us!
Dazzled by the sheer tranquillity, we joked, while meandering down the stone path towards the Ton-Sai beach restaurant, that we could probably walk on water without any treatments. We were yet to discover that specially treated crystal water was just one of many elixirs on offer to complement fresh fishetarian cuisine, detoxifying smoothies and a spread of vegetable, fruits and salads light enough to ensure floating, but sumptuous enough to fill. Behold the first afternoon in tropical paradise: a gentle jetlagged nap, followed by an 80-minute Himalayan Hot Stone massage for me and a full detoxifying massage for him.
Housed in a feng shui-designed quadrangle divided into Thai, Indonesian, Chinese and Indian sections, the massage rooms, run by adept Thai masseurs who gauge strength according to your request, are tastefully nestled amidst gangly bamboo, mulberry bushes and lotus-filled ponds, with a zen-like tea garden at the centre to rehydrate the tissues post-massage.
By supper, where we forego the organic wine with some restraint, we are relaxed and spoilt for choices with starters ranging from papaya and coriander cous cous to sashimi rolls and hot Thai soup.

THE SEVENTH SENSE
Breakfast, we discover not too early the next morning, is just as sumptuous: muesli, sushi, fruit and omelettes vie for selection with miso soup; good sustenance for a Qi Gong class, a Chinese martial art, which leaves us feeling flexible and ready for a cycle of massages, starting with a traditional Pra Kob Thai for me. A combination of Royal Thai massage and a Thai herbal compress, it uses acupressure to ease muscular aches and pains while the heated facial compress improves the flow of energy. My sinuses feel much clearer afterwards! All the better to swim with, which, this time, is in the sea, complete with palm-lined beach, of course.
Afternoon, after beetroot carpaccio at the raw cuisine restaurant at the Point, presents a turning point; my wellness coach, equipped with a discerning 12-point wheel covering the key aspects of our lives, dissects areas where performance can be improved. Incorporating psychological, spiritual and intellectual to social, physical and emotional, wellness is perceived to be the seventh, all-encompassing sense and I leave with a mini task to listen to my inner voice for the duration of my stay. While my partner is mountain biking and kayaking, I dip into the copy of Kalil Gibran’s The Prophet on the bedside table for divine inspiration. The idea is to get a healthy balance of activities, and though the areas of preference differ from person to person, meditation is the focal point. In the evening, we do nadabrahma, a meditation which aims to clear blockages in the body via gentle humming, a sound vibration which simultaneously opens the heart centre to giving and receiving. The next morning’s session, a variant of kundalini meditation, is less metaphysical, but, through dancing loosely with eyes closed, helps to release tensions and inhibitions and allow the subconscious mind to open up to wisdom from a higher source.

NEW WORLDS
By Day Three, we’re starting to follow a routine and our city-clogged senses are starting to open to the smells, tastes and textures of the beauty surrounding us. Our bodies and minds start to relax and we begin feeling like we want to feel, both within and without. Fatigue is dissipating, and between massages, we relish the opportunity to learn ancient practices to aid our daily lives. Two massage classes, led by a diminutive Thai masseur, open up a new world: Chi Nei Tsang, in which we are shown how to locate and treat the Qi point in each other to oust negative emotions stored in the body, and Rue-si Dat Ton, in which we try to learn impossible techniques of stretching to counter computer, and other work-related, pains. This, combined with a comprehensive iridology consultation, which pinpoints a weakness in my lymph glands, a need for vitamin B, more exercise and three-hourly meals, gives me plenty to work on while I contemplate the meanderings of my soul during a holistic massage with free-flowing oil. Early morning yoga and Mat Pilates basics on day four ground the Lomi Lomi, a Hawaiian massage, which is performed by a fresh-faced masseur with powerful loving hands who synchronises my breathing to the sound of Hula dance music. While my partner receives Thai boxing tips and does core exercises, I slip off to a Reiki and Vibrational Alchemy lecture by a visiting therapist. It’s also Earth Hour, we discover that evening as the lights are switched off in support of the planet; more fitting a place to toast with organic wine and candlelit seafood barbecue than this holistic Shangri-La we cannot imagine.

LOTUS PETALS
By Day Five, mind, body and soul are working harmoniously and I am quite convinced I could make the leafy villa my metamorphic cocoon forever. Small surprise that when I walk out of my final wellness counselling session I have committed to a series of exercises, both practical and metaphysical, to enhance my life. That my soul, during the session, blurted that it would need to come up with a book plan by December, I have Gibran to thank for. My final massage, a Wat-su, in which the masseur guides me, butterfly-like, in a pool of tepid water to simulate movements in the womb, brings me full circle. Winged, I leave for the real world, my soul unfolding like Gibran’s countless lotus petals. After all, I have made a promise to the universe and my e,mail reminders will ping me into action at least once a week.

(BOX 1)
ALTERNATIVE THERAPY
Ramona Galardi has been changing lives for 15 years ever since she happened upon Reiki, an ancient Japanese form of energy renewal, which she informs us is with you forever once you are attuned to it, even if you don’t use it. Radiating vitality, Galardi combines the energies of Reiki, the vibration of crystals and colour and the vibration of sound using Tibetan bowls and chanting to form her healing modality called Vibrational Alchemy. Her first visit to the spa as a visiting consultant, Galardi is one of several alternative healers who offer a deeper healing component to the full massage agenda. I came away feeling a lot lighter, more centred and with a pair of meditative calligraphy cards, which she pens when not making jewellery. Her free-flowing meditation sessions underline her belief in creating your own reality and keeping universal energy flowing.

(BOX 2)
ECO-FRIENDLY COCOON
Designed to aid guests through tough life transitions and provide a lasting blueprint for wellness, Naka Yai is committed to an eco-friendly social responsibility programme, in accordance with Green Globe’s international benchmarks for environmentally-friendly resort spas, which aims to make the resort garden 100 percent able to provide meals. Locally caught fish is used as much as possible and endangered species avoided in order to help sustain the local communities and the planet. Says communications manager Anja Graube whose daily cleansing staple is the exquisite locally grown dragon fruit, “We use Tasmanian salmon, the safest and best quality in the world because it is free of all antibiotics and genetic modification and never the endangered red snapper which is common in the Andaman Sea.”

(BOX 3)
TREATMENTS
Managed and overseen by Kelly Mitchell, who personalizes individual programmes according to her wheel of wellness, the team of professional masseurs provide clients with a choice of over 20 massages from Thailand, Indonesia, India and China. Pre-planned life passages for specific needs range from a three-day “Recharge and Energize” to a 10-day “Mother-to-be” and 21-day “Body Confidence”. Mitchell, a great believer in synchronicity and the healing effect of water, combines energies with naturopath Sally Twitchen, who provides iridology readings and nutritional consultations, and lives by the Hippocratic oath, “Let your food be your medicine and your medicine be your food.” In addition, a hair and nail spa offers a wide range of specialised vanity treatments and a fully-kitted gym keeps the body in shape.

(SIDEBAR)
NEED TO KNOW:
WHEN TO GO: November to March, when temperatures are in the mid-70s with little precipitation, is the best time to visit. Though temperatures rise to the upper 80s and lower 90s in April and May, it is still a good time for tourists, but September and October should be avoided because of the hot, wet monsoons.
GETTING THERE: Guests are escorted from Phuket International airport in a limousine which takes 30 minutes to reach Ao Por Grand Marina. From here a resort speedboat takes five minutes to whisk to Naka Yai island.
COST AND CONTACTS: Pool villa accommodation for two including breakfast and two fishetarian spa cuisine meals a day, an individual wellness consultation, two spa treatments per person per day, a choice of wellness activities, starts at THB 75 000 (excl service charge and taxes; valid until 31 Oct 2009) for three nights. The Retreat on the Hill, a self-contained accommodation with kitchen, huge pool and individual spa and wellness facilities starts at THB 300 000 (service charge and taxes incl) for I bedroom per night, THB 377 000 (service charge and taxes incl) for 3 bedrooms per night while The Enclave, a cluster of six hill pool villas with outdoor conference/dining facilities is available on request. Go to http://www.sixsenses.com/Six-Senses-Destination-Spa-Phuket/ or contact reservations-naka@sixsenses.com for more details. Specialised treatments, cooking classes and boat trips to other islands cost extra.

-SEVENTH HEAVEN

(Published in Aquarius, Dubai, June 2009, copyright held by author)

April 14, 2009

All you need to know about Deep Vein Thrombosis

Posted by Sharonski under Health features
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Though the causes of deep vein thrombosis (DVT), a blood clot which blocks circulation and can travel to the heart, are various, treatment these days is comprehensive and can be effected long before the thrombosis gets out of hand.

What are the symptoms?
The symptoms of DVT are classically pain and swelling of the leg, but the symptoms vary according to the individual, the location and depth of the thrombosis, says consultant vascular surgeon Dr Mark Whiteley. “A small DVT in the calf is likely to produce some ankle swelling and often tenderness in the calf muscle, while a larger one in the thigh or pelvis will probably produce swelling of the whole of the lower leg, and an aching pain in the calf or thigh muscles.”

When do you visit a doctor?
“If you know your leg is more aching or tender than usual, particularly after an illness, operation, aircraft flight, long car journey or anything else that might have been slightly different from your normal routine, then you should seek medical advice sooner rather than later,” says Whiteley.
Ideally you should seek a doctor who has access to a high resolution duplex ultrasound scan, as it is often misdiagnosed, and can be confused with Baker’s cyst, found in the back of the knee joint, which often mimics the symptoms of DVT.

Main causes and risk factors·
Hereditary factors. The highest risk groups are really those with genetics predisposing them to deep vein thrombosis; a condition known as thrombophilia. “Such people often have a history of clots in their veins elsewhere or previous DVT. If female, they may have a history of early miscarriage, and often there is a family history of deep vein thrombosis or other clots,” says Whiteley.
· Age; the risk of DVT increases with age;
· Agents that thicken the blood such as smoking, oral contraceptive pill, dehydration (ie: sweating profusely, excess alcohol, excess caffeine), recovery from injury or surge
· Things that change the flow of the blood; sitting or lying still for long periods of time, varicose veins (which allow blood to flow the wrong way due to the valves is failing), tight compression or pressure on one area of the leg;
· Damaged vein walls, such as from previous deep vein thrombosis, trauma to the legs that damages the veins or abnormal veins such as varicose veins;
· Cancer;
· Illness, operation or long-haul air travel.

What are the chances of death?
Deep vein thrombosis does not cause death itself. “Very occasionally, however, if the thrombosis is very large and high in the leg or pelvis, where the veins are bigger, part or all of the thrombosis can break off and travel through the venous system to the heart and into the lungs. When this occurs, it is called a pulmonary embolism, which can cause death,” says Whiteley.
“A deep vein thrombosis in the calf is very small and the chance of a pulmonary embolism is virtually nil, provided treatment is started to prevent the clot from growing. Even a larger DVT behind the knee is unlikely to cause a pulmonary embolism,” says Whiteley, adding that only one in 10 000 to one in 100 000 people from a pulmonary embolism caused by DVT.
“Another problem is that most people with a pulmonary embolism get one without knowing they’ve ever had a deep vein thrombosis. It is vital to seek help if you are diagnosed with a DVT,” concludes Whiteley.

In addition to a reliable blood test, specialist duplex ultrasound scanning done by a vascular specialist is the most accurate and thorough method of diagnosis and treatment.
“Until recently, surgeons removed deep vein thrombosis surgically or broke it down using either chemicals (called thrombolysis) or mechanical means (called catheter-based thrombectomy). However, except in exceptional circumstances, these techniques usually cause more problems than they have advantages,” says Whiteley.
For the most part, the human body is able to break down the thrombosis itself, if it is allowed to. “Therefore the main treatment is to give anticoagulation to stop any more clots forming on the thrombosis and letting it grow, whilst also allowing the body’s white blood cells to eat away the thrombosis that is already there.”
Anticoagulation treatment usually entails heparin injections immediately and warfarin tablets for several months. “Once the DVT is cured, the vein usually goes back to normal function. However, if it has been particularly bad or if there have been several in one area, the valves in the deep vein can be damaged, as can the vein wall. This can lead to leg swelling and ulceration, so a follow-up duplex ultrasound scan after warfarin treatment has finished, is recommended,” advises Whiteley.

(Published in Aquarius, Dubai. Copyright owned by the author.)

October 2, 2008

Are you ready to join the vegetarian revolution?

Posted by Sharonski under Health features, Self-help features, Spiritual
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While giving up meat may seem like a major sacrifice, an increasing number of people are adopting vegetarianism as a healthier, more conscientious way of life. Far from being a boring routine of soy milk and lettuce leaves, a chiefly vegetarian diet can be an adventure for body, mind and soul. Here’s how to follow your gut instincts and help save the planet.

When Indian spiritual guru Mahatma Gandhi refused to eat meat in the west, he was reinforcing centuries of traditional belief that meat is impure. While many modern Indians eschew such strict religious codes, individuals from all cultures are embracing vegetarianism as a healthier, more ethical style of eating, regardless of religion.

Why the shift? Though scientific debate centres around whether humans are designed to eat meat at all, many vegetarians simply believe meat is murder, given the amount of suffering involved when an animal is killed, while others are health- or environment-related. Those on the health wagon feel that meat, while it provides plenty of protein, also proves tons of fat, and contributes to heart disease. (See Plant Power)

Others believe food poisoning is more prevalent in meat eaters, and cutting out eggs and dairy provides an even lower risk. In addition, studies show that vegetarians are less likely to be obese, and though it is possible to subsist on cakes and pizzas, an all-vegetarian diet is more likely to help shed kilos.

An added motivation is that the meat industry harms the environment in a number of ways, from a waste of resources (animals raised for food eat enough grain to feed the world) and fuel to the pollution caused by their waste matter. They believe, like Albert Einstein, that evolving to vegetarianism is the only way to sustain the planet.

“At the bottom line,” says Rod Suskin, author of Soul Life (Double Storey 2006), “vegetarianism is a spiritual issue. If you’re eating consciously you will quickly begin to discern the energetic difference between living food such as fruit and vegetables and dead food such as meat, however fresh. While vegetable matter retains life for a few days after it has been removed from the source of its life, animal matter dies immediately and thus begins the process of decay. Ancient wisdom teaches that the more we use dead matter as a source of life, the more we incline to dark, low states of consciousness.”

Like any major lifestyle change, switching to a vegetarian diet takes time and preparation, and being dogmatic about it is only likely to discourage you:

Read all about it. Check out comprehensive websites like GoVeg.com, Post Punk Kitchen (www.theppk.com), Savvy Vegetarian (www.savvyvegetarian.com), borrow books from the library or from vegetarian friends. “Since the advent of the Internet, answers to questions which at once seemed elusive are now exposed in a click. We cannot plead we are uninformed consumers, unless we wish to remain so,” says Ingrid van Heslinga, who chose the vegetarian option a year ago. “Animal welfare groups such as PETA provide factual literature and video footage of the inhumane conditions in which large scale farms and slaughter houses operate. The documentary Earthlings (www.earthlings.com) fully clinched my decision. I knew intrinsically that I could no longer say that I loved animals and continue to support the meat industry.”
Make gradual changes. Says nutritionist Ginny Messina, who became a vegan after 28 years of eating meat and has since co-authored books like The Convenient Vegetarian (MacMillan Press,1999), “Most people say they cannot imagine completely giving up meat, fish, dairy and eggs. And I always tell them that that’s okay. You can choose meals with fewer animal foods right now in some pretty painless ways.” She adds, “Start reducing your consumption by replacing simple things. Use vegetarian mayonnaise, replace creamy dressings with oil and vinegar, use non-dairy coffee creamer, buy vegetarian baked beans, serve mushroom- instead of meat-based gravy on potatoes.”
Tell friends and family. Keeping your nearest and dearest in the loop about your decision and the reasons for it can allay much anxiety and ensure that you aren’t tempted into carnivorous delights at dinner parties. “Though it was the most natural thing for me to do, you do need to be strong to stick by your guns,” says Stacy Adendorff, who has been a vegetarian ever since she left her meat-eating home 12 years ago. “People often seem offended when I tell them I’m a veggie. It’s like they need to tease me and question my decision to make themselves feel better. In general, I just get on and do it.” Says Messina, “Show your friends that vegans love and eat good food and that vegan cuisine is not about deprivation. Everything doesn’t have to be low-fat, whole grain, and sugar-free.”
Get exciting recipes. Plunder recipe files (ask your veggie friends for first-hand knowledge) and try one new recipe every week. Use meatless substitutes in the dishes you usually eat with meat, e.g. vegetable instead of chicken stock, or non-meat packet spaghetti mixes, says Messina. Once you have 7-10 that you use over and over because you like the, you’re well on your way. Testifies Adelle Horler, who has eaten a mainly vegetarian diet for the last six years: “Make an effort to learn a whole new way of cooking and eating, rather than making the same stuff just without the meat. That way you have a new culinary experience without feeling like you’re denying yourself something.”
Prioritise protein. While protein is essential, most people overdose on it by eating meat. If you eat a variety of foods containing protein from vegetables, grains, beans, nuts, seeds, soy protein and the like, you’ll get more than your share, which is 46 grams per day for women and 56 grams for men, says Messina. This will also ensure that you don’t overdose on junk food and become an unhealthy vegetarian, adds Adendorff,
Experiment. Suss out ethnic cultures that are mainly vegetarian, from Chinese and Moroccan to South American and Inidan, and entertain your taste buds. Ditch the illusion that tofu is tedious, and tuck into dietary delicacies like chickpeas, couscous, haloumi and hummus. Not only do they present endless opportunities for restaurant meals, but they can be prepared at home in advance.
Supplement where necessary. Those who do not eat dairy and cheese often use Vitamin B12 supplements or a plant food fortified with it like breakfast cereal or soymilk. This is a wise decision as B12 deficiency can lead to mental decline, says Messina. Go for a chewable variety as it is absorbed better. Make sure you get enough calcium, from varied sources to ensure absorption, to maintain bone health. If you don’t get your 1000mg from leafy greens, fortified orange juice and fortified soymilk and tofu, invest in a supplement.
Find veggie restaurants and plunder health stores. Though vegetarian restaurants are becoming increasingly popular, a big hurdle for many is finding a meal that provides adequate sustenance when they dine out. You could also expand your omnivorous friends’ horizons with a purely vegetarian meal. Though free range eggs and vegetarian cheese are generally available in supermarkets, health food stores offer a huge and interesting range of supplements, meat alternatives and tinned pulses. Read the labels, and be on the lookout for pointers like the vegetarian society’s Seedling Symbol.

(maybe add a box on veggie restaurants and health stores in Dubai)

LEARNING TO VEG OUT

While vegetarian implies no meat in any form, it does not necessarily exclude dairy or eggs. Strict vegetarians from strict religious sects like the Jains (which bases its philosophy on non-violence) also don’t eat non-fertilised eggs, honey or root vegetables like ginger, garlic, onions, carrots, potatoes and radishes. Veganism, the most extreme form of non-violence, includes no dairy, and excludes all forms of exploitation of animals for clothing or any other purpose.

While most veggies strive for this ideal, the transition is not easy. Perseverance, says vegan nutritionist Ginny Messina, is the key. “Make the changes that are easiest for you — and feel good about them! Remember, every time you choose a plant food instead of an animal food, you’ve made a difference.”

Says Adelle Horler, who stopped eating red meat six years ago, “I didn’t like lamb or chicken, and ate beef only when I went out, but grew to dislike the heavy, toxic heavy feeling in my stomach. Now I only eat fish, eggs and dairy. I eat fish as it’s an easy source of protein, but that will have to stop soon if I stick to my motto of “nothing with a mother”.

“Emotionally I feel better because I know nothing suffers through me; physically I feel healthier, and my system feels ‘clean’. I hate the idea of animal grease.”

Her only regret? “Sometimes I wish bacon was an honorary vegetable!”

Like Adelle, Robert Krzisnik occasionally eats fish after his decision to give up meat 22 years ago. “I had been reading about the negative affects of eating meat on the human body, was worried about the ethics of killing animals for food, and slowly began to realize that I did not really like eating meat. Now eating meat is just as appealing to me as eating wood or mud, so I don’t do it.”

“About 10 years ago I started to feel my body was lacking something and since then I have been eating fish about bi-monthly or so, primarily sushi or smoked salmon. And I do eat eggs and some dairy products,” adds Krzisnik, who was also inspired by the Earthlings documentary.

His advice to omnivores? “I do not think that it is bad to eat meat. But I really wish people were more conscious of the quality of meat they buy. All the preservatives, colours, hormones and steroids, along with the awful energy of living beings, being held in zero space and tortured, is something that I believe affects meat-eating people very much and should be avoided.”

For Adelle, Animal, Vegetable, Miracle by Barbara Kingsolver (available in downloadable format at www.animalvegetablemiracle.com), about a US farming family who eat only produce they’ve they’ve grown or buy within 50km for a year, including only free range meat, was the inspiration..

The rationale? “If you’re going to eat meat, make sure it had a happy life and was killed humanely.”

(Suggest cutting below if necessary)

PLANT POWER

While documenting every last animal-derived ingredient in your diet is only likely to make you neurotic, says Messina, following a plant-based diet makes health sense. Plant foods:

provide phytochemicals, which reduces risk for heart disease, cancer, and other diseases.
contain fibre, which is associated with a lower risk for cancer, heart disease, and obesity, and no cholesterol, which even lean meats like shrimp and white chicken meat are high in.
are low in saturated fat, which is linked to a heart disease risk. Though olives and nuts are high in total fat, they contain healthful types of fat.
have a type of iron which is regulated by the body in a way that guards against iron overload, which may be linked to chronic disease.
are excellent sources of nutrients, such as folate, potassium, and chromium, which help fight chronic disease.

(Published in Aquarius 2008. Copyright owned by the writer.)

October 2, 2008

20 ways to sleep better

Posted by Sharonski under Health features, Self-help features, Uncategorized
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Tired of being sleep-deprived? Simply improving daytime and eating habits, creating a peaceful haven and developing a bedtime routine will set you on the path to consistently good sleep – and good health.

Size does count. Whether you have a sleeping partner or not, you should have enough room to stretch out and turn over comfortably, especially if you’re a restless sleeper. If you find yourself arguing over space, consider getting a bigger bed. If one partner is more restless than the other, push two twin mattresses together to create better boundaries.

The bottom line. Back cramps, neck pains and head aches are often the result of poor support. “You may want to experiment with different levels of mattress firmness and pillows that provide more support. If your mattress is too hard, you can add a foam topper for additional softness,” says sleep expert Joanna Saisan (www.helpguide.org). Ensure your bed linen is soft and that duvets don’t make you too hot or too cold. While cotton sheets provide aeration in summer, flannel sheets are the best choice for winter.

Declutter. The most intimate room in the house, the appearance of your bedroom is essential to your sense of wellbeing. More than any other room, it should be as neat and clutter-free as possible. Always have a wastepaper basket at hand, keep a chair for clothes and items you need quick access to and always tidy up before you go to bed and leave for work in the morning.

Dress for the occasion. Wear loose-fitting pyjamas, preferably in a lightweight fabric like cotton or linen.

Break the sound barrier. If you can’t get rid of loud traffic, barking dogs or blaring televisions, get earplugs, or use a fan, white noise machine or recordings of natural sounds to block out noise pollution. Discussing the issue diplomatically with noisy neighbours can go a long way to reducing unnecessary stress.

Enhance the environment. Paint the walls a soothing or spiritual colour like lilac, blue or green. Use shades of loving pink to add passion, says colour consultant Tiziana Giradini

See the light. While a ray of light can spring you into action in the morning, too much too early can activate your body clock before it is ready to wake up. Get an eye mask or heavy or dark curtains or blinds to block out extraneous light.

Feel the heat. Control the room temperature. An air conditioner setting that is too cold can be as detrimental to your wellbeing as one that is not cool enough. Use a fan to keep air moving and ensure any open windows or doors don’t cause unnecessary drafts.

Unlock your locks. While it is an old wive’s tale that wet hair will make your blind or give you a smelly nose, there are perfectly good haircare reasons for drying your hair before bedtime. In its wet state, hair is at its most fragile and breakable, and could also lead to developing a cold if you have an air conditioner or open window.

Feed your soul. Don’t take work or chore lists to bed. If your computer must be in your bedroom, make sure it is turned off. “If you associate your bed with events like work or errands, it will only make it harder to wind down at night. Use your bed only for sleep and sex,” says Saisan. While relaxing books on the bedside table are an optional extra, a television is a no-no. Get into relaxation techniques or listen to meditation tapes.

Put the pets out. While many animal lovers can’t imagine sleeping without their source of unconditional love, it is unhygienic to risk sharing the bed with ticks, fleas and other unsavouries that thrive on animal fur. If you feel they must be in the bedroom, try to make them a powdered pet bed on the floor.

Banish bugs. Rather than mosquito nets, which get tatty and can be claustrophobic, get an electronic or plug-in mosquito repellant, burn mosquito coils or buy a diffuser.

Soothe away stress. Have a warm bath with a relaxing essential oil before you get into bed, place several drops of lavender oil onto your pillow or burn a lavender-scented candle before you head to the Land of Nod.

Get into a routine. Try to go to bed at the same time every day and set your alarm for the same time. Ideally, adults should get seven to eight hours’ sleep, says Dr K Jayarajan, chief medical officer for the Bangalore Ayurvedagram Heritage Wellness Centre. Though napping during the day can make it more difficult to sleep, sometimes a power nap is beneficial. Make sure it is in the early afternoon, for no longer than 30 minutes and that you don’t go into the third deep level of sleep, he adds.

Exercise. “Regular exercise, aside from many other wonderful health benefits, usually makes it easier to fall asleep and sleep better,” says Saisan. As little as 20 to 30 minutes a day is all you need, and morning or early afternoon are best.

Keep a dream journal. A powerful tool for solving problems, dreams can be tapped into by preparing your mind before you go to sleep, says Rod Suskin, author of Soul Life (Double Storey, 2008). Before you go to sleep, ask for guidance about anything that’s worrying you, and keep a notebook beside your bed. “Say to yourself, ‘I will remember my dreams and write them here in the morning,” adds Suskin.

Cut out stimulants. Contrary to the traditional English habit of having a nightcap, alcohol can hamper sleep quality and should be avoided the last few hours before bed. In the same vein, caffeine can cause sleep problems 10 to 12 hours after drinking it, says Saisan. Because nicotine is a stimulant, smoking, too, can disrupt sleep and lead to snoring and shortness of breath.

Watch your diet. Eat a light supper at least two hours before going to sleep. If you must have a pre-sleep snack, have one which contains sleep-inducing tryptophan, like warm milk, banana or chamomile tea.

Give off good vibes. While avoiding arguments before bed is not always possible, try at least to agree to discuss the worrying matter in the morning, especially if the argument is with your sleeping partner. Worry and anxiety can wake you up feeling unrested and sleep-deprived for days at a time.

Seize the day. As important as a night-time routine, waking up with a spiritual reading and approaching your ablutions mindfully is the very least you should do to ensure you function at peak awareness, says Suskin. “In the ten minutes before you start, wash your hands and face and brush your teeth; we approach the Divine only after we have cleansed ourselves.”

(Published in Aquarius, Dubai. Copyright owned by the writer.)

August 6, 2008

Embrace your inner tortoise

Posted by Sharonski under Health features, Self-help features, Spiritual
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At your wits’ end because you can’t access your e.mails every hour, frazzled because your children have misplaced the TV remote, stressed out by too many text messages? Take time to reflect, join the Slow Movement and watch your life really connect.

When London journalist Kate Muir landed up with an unmanageable version of Kate’s Bush and a gammy leg after trying to blow-dry her hair and do yoga at the same time as well as a bleeding nose while texting on the Tube steps, she found herself in the throes of a multitasking epiphany.

After a long, hard think, Muir realised that though her job, personality and lifestyle required plenty of cerebral stimulation, she was over-connected and spiritually impoverished. Enter the Slow Movement, an offshoot of the International Slow Food Movement, initiated by a group of anti-McDonald’s protestors 20 years ago in Rome, Italy.

Says life coach Sally Lever, who specialises in teaching people how to live a sustainable life,: “While technology has certainly aided communication in many ways, the downside is that urbanites are finding themselves more isolated than ever because of over-reliance on quick fixes and electronic devices.

“Real connection – on a personal, social and spiritual level – is becoming more the exception than the norm, as we communicate with anyone anywhere at the click of a button or mouse ove the face-to-face kind. This is what the Slow Movement aims to address.”

While embracing a movement of any description may sound ominously like taking on the beliefs of a political ideology, Muir says the beauty of living more slowly and thoughtfully can mean nothing more than adapting your lifestyle. “Lying on a beach in Ibiza with nothing to do has always meant endless boredom for me. So I think I’ll stick to a personal foxtrot – slow, slow, quick, quick, slow.”

Balance the techno scale

For Chris Barylick, a journalist with his finger on the global technological pulse, a meeting with an old high-school friend sounded loud alarm bells which many of us choose to ignore for the sake of expedience.

“I sat down with him for the first time in more than a year around Christmas, and watching the snow fall, I asked what had happened to him. He spouted geek wisdom, talking about technology and checking code on his Palm Pilot. And nothing else.

“Ask him how he’s doing on an interpersonal level in any way and it’s deflected back to the thousands of mp3’s in his collection, Monty Python quotes, Terry Pratchett novels or the latest upcoming anime series. I didn’t know what to think when he logged on to his e-mail later in the day, his hands moving so fast that it seemed like he had done nothing else for the past four years. His social skills are nothing compared to his online prowess; somehow something seemed to have gone wrong somewhere along the way.”

While the Slow Movement offers basic tenets to reconnect to a time when the extended family and cultural tradition played a major part in keeping us connected, Barylick’s solution is finding a balance.

“Everything’s good in moderation, and the important thing to find a balance between the real world and technology, even if one is more comfortable than the other. Today’s technology was never meant to adversely effect our social lives, but in some cases it can outright replace them. The time may come when you have to realize for yourself or another person that it’s a means to an end, not the end to all means.”

Says celebrated author of In Praise of Slow, Carl Honore, this could mean making a tiny change like slowing down on the information superhighway, like a senior manager at IBM who appends this footnote to every email: “Read your mail just twice each day. Recapture your life’s time and relearn to dream. Join the slow e.mail movement!”

The bottom line? “Life isn’t a spectator sport, nor has it ever been. Turn off the computer, step outside on a random weekend night and see where your feet take you among the thousand options that open up when you’re looking for them,” advises Barylick.

Downshift to upshift

The overriding message of the Slow Movement is to downshift, or choose voluntary simplicity, in order to upshift our lifestyles. Says Lever, editor of www.sallylever.co.uk, “Downshifting is a viable solution for those of us who find maintaining an externally imposed ‘standard of living’ stressful and meaningless. It’s about finding a quality of life that transcends all of that and concentrates on living according to our core values.”

For journalist Karin Schimke, the alarm bells came when she realised she was on a never-ending treadmill because of her over-achieving work ethic: “My distress at being a sloth at heart was at its zenith when I worked in a Johannesburg for two years in the mid-90s, when the culture of she-who-works-longest-wins still won out over gentleness and thoughtfulness every time. I had a two-day migraine once a week for three particularly horrible months. I was also fat as a piggy, because I never had time to eat proper food or exercise, and I spent my weekends collapsed in a misery of work-excess, unable to muster the energy to go for a spirit-lifting walk in the park.”

Like many career women who derive their sense of identity from their work achievements, Schimke was torn between material and soul success. “And all the time I wondered what the hell was wrong with me that this life didn’t give me the kick it seemed to give everyone else. If lunch was for ninnies, I wanted to be a ninny. Except I was afraid I might become a social outcast if I showed I needed rest or food. So I quietly hid my penchant for the slow life until a book called “How to be idle” found its way to me last year.”

When Schimke’s husband resigned unexpectedly over a moral issue, the family made a conscious decision to downscale financially, which meant gleaning pleasure from the natural things in life, rather than material pleasures. Schimke started growing her own vegetables, replaced her car with walks wherever possible, and turned family meals into connective conversations.

With the pace turned down, life began to organise itself. “Sunday evenings – with slight tweaks to the system just before bed every night – are when I do most of my work. I co-ordinate diaries, compose the week’s menu, do stock-taking and make a list of what needs to be bought so that I only have to go to the shops once. I put out everyone’s clothes for Monday, prepare lunch boxes, write cards, wrap gifts, plan, and generally assemble the mind map that will help me glide through my week.”

She also thrives on the little pleasures of life. “On Monday mornings I have a clean bra. Dinner is defrosting. There is petrol in the roving pigsty I call my car. Life is beautiful.”

Mellow out

While toning down urban life to a more natural pace is the answer for most, some, like Frik Grobbelaar, believe the only thing to do is give it all up and live in the country.

Says Grobbelaar whose decision to buy a farm in 1985 has lead to bigger dreams. “I realised that life on the planet was unsustainable if we carried on our consumerist behaviour, and decided to open my doors to anyone interested in alternative lifestyles. I now have international healers and local experts giving lectures on permaculture and ancient healing practices to try to educate the public on living a more holistic lifestyle.”

“Living sustainably simply means living in a way that minimises our negative impact on the planet. On a day to day level, it’s about reducing our consumption of the world’s resources, re-using items rather than throwing them away and recycling our waste among a host of other things. On a more personal level, sustainable living is about valuing our health and wellbeing, our relationships and community above our need to consume and exploit,” explains Lever.

While living at a slower pace also means better health, reconnecting to natural rhythms and the world around us is that we stand more chance of living to a riper, more meaningful old age. As Schimke says: “The other day I found out that a man I admire greatly – a professor of philosophy – was 70 and not 55 as I’d thought. When I expressed my surprise, he said: ‘I spent my life in quiet rooms in armchairs thinking, drinking coffee and talking to colleagues. Time passes slowly when you’ve lived your life that way.’ And I thought: well, that’s how I shall age. Mellow-ly.”

(BOX)

Go Slow

Travel slow. Instead of taking a planned tour, or slotting into pre-arranged hotel itineraries, find self-catering accommodation in out-of-the-way places, buy all your food from local traders and experience the sights by listening to locals’ advice. Slow travel is all about connecting to culture and creating an intense experience through total involvement. Or go one step further and get involved in voluntourism – help a disadvantaged child or volunteer to teach at a local school.
Eat slow. Even if you don’t join the Slow Food Movement which has over 65 000 members in 42 countries, think carefully about the choices you make when buying and preparing food. The simplest way to do this is to teach your children about the origins and tastes of food, and savour natural foods when you prepare a meal. Says ethnobotanist Dale Millard, “Our fast-paced consumerist lifestyles have made us lose touch with where our food comes from and what it tastes like.” The spin-off of preparing and eating natural, wholesome meals is that we get to take time to nurture our social connections as well.
Grow slow. According to Millard, who embraces ancient spiritual healing and crop-growing practices from tribes as diverse as the South American Mayans and South African Shangaan: “You can grow your own salad greens and vegetables in your home with the aid of three plastic bottles which you hollow out, fill with fertilised soil and erect in a tier structure. By placing a container at the bottom, you get to recycle the water which you pour from the top. In this way you not only sustain yourself but also keep in touch with the environment.”
Read slow. With the internet and passive television viewing, one of our biggest losses is forgetting to read books and filling our heads with information instead. Join a library and take time every day to feast on the pleasures of the written word. Fiction is an especially creative way of sparking the imagination and enhancing creativity.
Think slow. It’s no accident that many teachers are reviving the lost art of chess to teach children to process information more constructively. Quite the opposite to what it sounds, thinking slow actually means the neurons connect more intensely and produce a deeper understanding and involvement.
Buy slow. Besides organic food, local hand-made fashion is coming into its own and is often more trendy, and more individualistic, than upmarket designer stuff. Supporting local also feeds into community connectivity.
Find a slow hobby. Knitting, crosswords, family trees, patchworking, painting, writing poetry – the list is endless, but, instead of overstimulating, provides head space to really be creative.
Exercise slow. Get into yoga, meditation or a gentle form of exercise that helps the brain unwind. The benefits will manifest not only in your body, but your spiritual awareness will improve too. Sports that provides full engagement with natural elements like surfing or hiking are first prize, but taking yourself on a daily 20-minute walk is a daily springclean in itself.
Dream slow. Says Lever, “Anybody can live their dreams if they really want to. It’s not a lack of any particular intelligence or personality trait that prevents some of us doing that. We all have it in us. Rather, it’s eliminating the physical and psychological clutter that gets in the way that’s important. It’s strengthening your character, not changing your personality that will get you there!” Lever believes there are three main steps to success: Having a strong desire or intention; holding a deeply held belief that it is possible, accepting it into your life when it happens.

Published in Aquarius, Dubai. Copyright Sharon Marshall 2007.

August 6, 2008

Parenting from the Womb

Posted by Sharonski under Health features, Parenting, Psychology
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While stimulation and protection are crucial to your child’s emotional and social development from the moment of birth, ongoing research shows that the relationship with your child actually begins in the womb. Here’s how to get off to an early start and nurture your bond with your child before birth.

Since Dr Arthur Janov published his theory that adult neuroses and anxieties stem from unmet needs in childhood, primal therapists have evolved the theory that much adult trauma actually stems back to the first nine months in the womb.

While this may sound unreal to many because the womb is thought to be a safe and secure place of succour, research has shown that for a lot of people life in the womb was an anxiety-filled struggle to stay alive.

“The mental apparatus of a baby is not suddenly thrown into gear with birth. All the complex tasks associated with living outside the womb – like breathing, sucking, swallowing, touching, smelling, looking, listening – are the end result of mental work long before birth,” says Thomas Verney in The Secret Life of the Unborn Child (Delta, 1988).“By the fourth month after conception, the foetus will suck if his lips are stroked. At five months, if a loud sound is made next to the mother, the unborn child will raise his hands and cover his ears.”

Which is why Patti Good, an emotional wellbeing and relaxation expert specializing in motherhood, promotes the importance of bonding, communicating and acknowledging that the baby is a healthy, happy part of the family from the moment of conception.

MEMORIES ARE MADE OF THIS

According to Good, memories of life in the womb are carried through to adulthood. “I work as a journey therapist where we focus on clearing cell memory using The Journey technique developed by Brandon Bays (Atria, 2002). I have had numerous clients over the years who have gone back to their womb experience, only to pick up exactly what their mother was thinking and feeling at that time.”

Says Althea Hayton, author of wombtwin.com and editor of Untwinned: perspectives on the death of a twin before birth by David Chamberlain (Wren Publications, 2007), “Babies are not a blank slate! They have already had a lot of adventures before birth, and, as Chamberlain shows, the survivors of a vanishing twin pregnancy often have an experience of death that can haunt them all their lives.”

Primal therapists believe that many unborn children who had a difficult time surviving in the womb spend their lives wracked with anxiety and pain, which often manifests itself in bizarre or unusual ways, says therapist Bonnie Randolph. “Some of them transform their pain in admirable ways – creative artists like Vincent Van Gogh, the many sensitive, so-called schizophrenics, and the successful men and women who struggle against incredible odds to achieve, and yet are so full of tension that one wonders how they manage a day’s work. They manage because they did so in the uterus under the most gruelling conditions. They had the integrity, the will, and the strength to stay alive despite the cost – a lifetime of suffering.”

MOOD AND EMOTION

Though the mother’s state of mind is not the only influencing factor in determining the health of the unborn child, Good says it plays a major role.

“Maternal ambivalence has been proven to be as detrimental to the emotional, physical and mental development of the baby/child as outright abuse of the mother during the pregnancy. This indicates how crucial it is for healthy development that a baby needs love, connection and bonding right from conception.”

“The happier and more relaxed the mom feels, the calmer the baby will be, but we need to differentiate between ‘mood’ and ‘ongoing strong negative emotion’. Having a bad day is very different to the stress experienced from being in an abusive relationship/overstressed at work/depression.”

If the negative emotion is prolonged, Good advises that mothers seek professional help. “Because pregnancy is a huge transition for the mom, many old unresolved issues or emotions from her past may surface. If left unresolved, they may negatively impact both the birth and the post-natal period.”

GENTLE DADDY
In keeping with modern attitudes to the role the father plays in the child’s birth, Good says much the same applies to Dad’s mood and regard for the child in utero.

Citing a study conducted at the University of Salzburg, Good says mothers who developed a deep connection with their babies and interacted with play and talk tended to have a healthy self-image and enjoyed the changes happening to their body and body shape. Furthermore, fathers who were involved in this bonding displayed the same respect and awe for their partner and the miracle her body was undergoing.

“The closeness of the couple translated into a direct physical impact on the babies. These mothers experienced fewer premature births and fewer low-birthweight babies. The study also showed greater socialisation of babies whose parents had actively bonded both with the baby and each other during the pregnancy. Reciprocal nurturing of both parents sends a strong message of security to the baby, letting it know it is loved and safe,” concludes Good.
The opposite effect is shown by Verney in studies which indicate abuse, upset and volatile emotions experienced by a mom who is in a bad relationship have a detrimental effect on the baby’s development, while birth research guru Michael Odent demonstrates how traumatic births and those with a high level of medical intervention can lead to criminal behaviour, substance abuse and mental health issues later in life.

A SMALL PRICE

According to Chamberlain, who has been developing early parenting programmes since the 1980s, the outcome has shown that unborn babies benefit from communication and stimulation by forming stronger relationships with their parents. They also show precocious development of speech, fine and gross motor performance, better emotional self-regulation, and better cognitive processing.

In short, these children grow up with greater empathy, better social skills and higher IQ, says Hayton. A precious reward for a little care in a competitive and often unfeeling world.

(BOX) CONNECT AND GROW

There are a range of factors which aid the wellbeing of both mother and foetus.
1. Relax. “Relaxation is vital! When the mum’s body releases endorphins during relaxation, this means she is actively eliminating any stress hormones in her system, as endorphins and stress hormones have a mutually exclusive relationship. This means that the mum is filled with a deep sense of wellbeing and the baby gets the benefit as well. Mums who practice regular relaxation during the pre-natal period have babies that tend to be calmer and feed and sleep better,” says Good.
2. Touch. “Rhythmic touch is also a lovely way of communicating with your baby. What I mean by this is creating a specific pattern of touch, for example pat pat pat, rub rub rub, stroke stroke stroke. This can easily be repeated after the baby is born to give a beautiful sense of continuity.”

According to Verney, the baby responds directly to tactile stimulation by the seventh week after conception. By the sixteenth week, s/he is kicking his feet, curling his toes and sucking his thumb to both explore and comfort himself. “By stroking the abdomen gently from underneath the naval, expectant moms will quickly observe that their baby will stop kicking and relax. By about the seventh month you can start stroking firmly and repetitively from baby’s head towards her toes, which is thought to accelerate the development of the baby’s peripheral nervous system. More importantly, this massage helps the pregnant woman (and her partner) to make contact with the baby, enhancing the baby’s feeling of being loved.”
3. Play music. “Music is a well-known way of connecting with your baby. It evokes both emotion and memory in the listener and if this is the mum, then the baby will feel the effect. Babies who are exposed to soft music or singing during their time in the womb tend to be happier, calmer and better adjusted to life outside the womb,” says Good, who recommends listening to relaxation CDs like those at www.babyjourney.com.

Expectant moms should listen to soothing music 10 minutes or so twice a day, sitting comfortably or reclining in pleasant surroundings, advises Verney. “Besides stress relief, the music stimulates the baby’s mind and serves as an emotional bridge between the mother and her unborn child.”

Adds Good: “I witnessed an amazing example recently which shows just how aware little babies are. One mum played a piece of classical music to her baby all the way through her pregnancy. Once the baby was born, she was so sick of it, she hurled the cassette into the back of a cupboard. About five years later the child found the tape and listened to it, after which she ran up to her mom exclaiming, ‘Mummy, it’s the ‘before music’, it’s the ‘before music’.”

4. Talk and read stories. After conducting a study in which six mothers read story A and six story B to their unborn children twice a day, Verney is adamant about communicating with your unborn child. “When their babies were born, the researchers offered the infants a choice between the two stories. Within a few hours after birth, 11 of the 12 newborns adjusted their sucking rhythm to hear the familiar story as opposed to the new one. This provides the first direct evidence that not only does the newborn hear and recognize the mother’s voice, but also remembers the words.”

5. Eat well. On a nutritional level, cut your intake of toxic substances, such as nicotine, narcotics, too much alcohol and caffeine, and up your intake of vitamins. Omega 3 has been shown to have a direct impact on the development of the child’s brain. Advises Althea Hayton, “Eat as many fresh vegetables as you can swallow. Lots of fruit, plenty of dairy if you can tolerate it, calcium-rich foods such as nuts or seeds, and a good protein-rich meal every day. If there is morning sickness, don’t eat sugary foods like sweet biscuits. Dry wholewheat toast, or soft fruits like bananas are best together with diluted fruit juice. Rest in bed until the blood sugar goes up and then start the day.”

(BOX) Pamela’s story

Pamela* of Cape Town has spent many years in “deep feeling therapies” working though her traumatic beginnings.

“I initially began therapy to work through childhood traumas,” she says, “and so I was most surprised to find that as I went deeper, memories from long before birth began to surface. My parents fought a lot when my mother was pregnant, and I would become terrified. Not only did I hear the angry voices, but my mother’s stress hormones came pouring into me through my umbilical cord, making me feel horribly agitated, anxious and overstimulated.

At one stage in my therapy I started having panic attacks, and one particular incident was very upsetting. I had been invited by my cousin’s wife for tea. On the way there, the thought came to me that though Diedré had invited me, my cousin Chris hadn’t, and that he would be angry.

When I arrived, Chris hadn’t come home yet, so Diedré and I chatted. But when Chris arrived, I began to shake and could barely get a word out. I wanted to hide from him, and I didn’t know why. I was in a panic attack for about an hour. I desperately wanted to go home, but was afraid to say so, because if I spoke, it would draw attention to me, and I didn’t want to be “seen”. I was trying to be “invisible”.

By the time I got home I was aware that the feeling was about being invited by a woman but being unwelcome by her husband. Suddenly I was back in the womb. I lay down and started sobbing, “I mustn’t move, I mustn’t ‘breathe’, I mustn’t grow. I must hide in here, because if he finds out I am in here, Daddy will be very angry.” Then I was sobbing, “Daddy, Daddy, I didn’t come just to be with mommy, I came to be with you too. Please love me Daddy.”

The crying brought great relief, and I realised that I was reliving how I had felt my mother’s terror of having to tell my father that she was pregnant with me. He hadn’t wanted children, but she had. During my life I had often ‘hidden’ from people and been afraid of being seen. Since reliving that early scene, I have become more confident.

Before he died, my father said to me, “I didn’t ever want children. But I want you to know that once you got here, you were very welcome, and you wound your little fingers round my heart.” It was such a relief to me to hear him say what I had always known (first unconsciously and then consciously, and we were able to heal our relationship before he died.

* not her real name

FURTHER READING
Primal Health (http://www.birthworks.org/primalhealth/) run by birth and research guru Michel Odent.

From Fetus to Child by Alessandra Piontell (Routledge, 1992)
The Inside Story by Joan Raphael Leff (Sheldon Press, 1993)

Published in Aquarius, Dubai, and Move, South Africa. Copyright Sharon Marshall 2008.

August 5, 2008

More than Just Ginger

Posted by Sharonski under Food, Health features
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Belying its somewhat haggard appearance, the root of ginger is all warmth and deep, healing therapy. Tap into this ancient spice for winter nourishment and sustenance.

Derived from a Sanskrit word meaning ‘horn root’, which aptly describes the shape of the knobbly, gnarled herb, ginger has been spicing up dishes and soothing digestive systems ever since it was discovered in south-east Asia over 3000 years ago. Venerated by Confucius who ate it with everything and approved its use during fasts when other pungent foods were prohibited, this principal ingredient of Chinese and Indian cuisine is virtually an ayurvedic medicine chest.

With countless studies documenting its myriad medicinal properties, ranging from cures for the common cold to rheumatism, the aromatic root spice literally warms you up from the inside and is a well-known cure for circulatory disorders. Which is why it is a firm winter favourite for chefs and doctors alike.

HEAL FROM WITHIN

Soothes Colds and Flu. In addition to inhibiting coughing, ginger is an excellent antidote for flu, especially when its anti-viral compounds are complemented by garlic. Explains clinical nutritionist Helena Oades: “Chemicals called sesquiterpenes specifically target the most common cold family. Ginger also helps to reduce pain and fever and is slightly sedating to aid rest.”

Improves Circulation. Because they affect many body systems, circulatory disorders can result in conditions ranging from cold fingers and toes to heart attack and stroke. Ginger has been found to be far more powerful than garlic and onion in its ability to stimulate circulation and relax the muscles surrounding blood vessels, says Kate Neil, director of the Berkshire Centre for Nutrition Education and Lifestyle Management. “It also discourages blood clots, may relieve rheumatism and be more useful in winter when lower temperatures can cause a reduced blood flow.”

Maintains body warmth. According to a Chinese study published in The Nutrition Practitioner, the thermogenic properties of the herb assist in the maintenance of body temperature and inhibiting hypothermia. “The mechanism for this in humans has still not been proven but is most likely to be due to increasing oxygen usage and perfusion pressure,” say researchers Q Huang et al.

Aids Digestion. Besides breaking down proteins to rid the stomach and intestines of gas, ginger also aids in the digestion of fatty foods and relieves flatulence. “Gingerols and shogaols soothe the gut and aid peristalsis,” says Oades.
Kills Mild Pain. The natural anti-inflammatory properties of ginger, says Neal Barnard, author of Foods that Fight Pain, work like Ibuprofen, but without the side-effects, if you have half a teaspoon daily. A cup of ginger tea can keep menstrual cramps at bay, adds Oades.

Quells Nausea Morning and Motion Sickness. Ginger ale, ginger snaps and ginger tea with honey all help to relax the stomach. If they don’t serve ginger ale on your next flight, remember to stash a ginger biscuit or two in your handbag.

Subdues Winter Blues. With its sedative, anti-spasmodic and antiseptic properties, in essential oil form, ginger helps fight winter depression.

SWEAT IT OUT

Muscles aching from exercise? Add one tablespoon of powdered ginger and a cup of apple cider vinegar to a deep bath. The soothing balm restores the skin’s natural pH and helps eliminate toxins.

Blocked nose and feverish head? Add half to one tablespoon of mustard, ginger and cayenne powder to running bath water to balance circulation. Or grate a tablespoon of ginger into a cup and top up with boiling water for soothing immune support, recommends Oades.

Take a sweet break. Take a cue from Queen Elizabeth I who served gingerbread on special occasions. For an invigorating cuppa to boost the immune system, steep five to six thin slices of ginger root in a cup of boiling water. Add lemon and honey to taste.

Flush your system. Though it takes some getting used to for western palates, Indian ayurvedic experts recommend eating two or three thin slices of ginger dipped in a little salt and lime juice before main meals to aid digestion. Or add a few slices to your vegetables as they cook. If you break out in goose bumps, sneeze, develop a runny nose or nipple stands, it’s a sure sign that the spice is reaching its target.

ROOT FOR FRESH

If you have an option, buy fresh, plump ginger instead of the dried, ground form. Choose a root with a firm, smooth, mildew-free skin and as few twists and joints as possible. The more wrinkly the root, the drier and woodier the inside; if the ginger is fresh, the knob will break off with a clean snap. Substitute one part of ground ginger with one part fresh.

While young ginger, which is rarely available in South African markets, doesn’t need to be peeled, more mature ginger has a tougher skin that requires careful removal before it can be sliced, minced or julienned. Avoid wastage by using a tablespoon, instead of a paring knife, to scrape off the tough skin down the length of the root before slicing.

To prevent mould, store in the fridge in an airy container or plastic wrap. Peeled ginger can last for up to three weeks, while unpeeled will keep for up to six months, and can be kept frozen for up to four months.

TITILLATE THE TASTE BUDS

The sooner ginger is added to a dish, the more subtle the effect. Says Bombay cook and author of The Indian Kitchen, Monisha Bharadwaj, meat and vegetable curries are seldom made without ginger. “It is used to flavour the oil before adding the main ingredient, and in most Indian cooking, is ground with garlic to make a storable paste.”

It is also sprinkled on top of cooked dishes, used in marinades for meat and fish, and as a main ingredient in chutneys and preserves. It complements vegetables well, particularly spinach, cauliflower and sweetcorn, and is great in a salad with a tangy lemon dressing.

“Dry ginger powder is sprinkled on top of milk before boiling to prevent it from curdling in the tropical climate of India, which is the largest producer and exporter of the herb,” adds Bharadwaj.

GINGER ROASTED WINTER VEGETABLES

This refreshing medley, prescribed by Post Punk Kitchen’s Isa Moskowitz, will send you into sensory overload and warm your home with its delicious aroma. Makes 6-8 servings.

Ingredients
2 medium parsnips
2 large carrots
1 butternut squash
3 medium sweet potatoes
2 heaped tablespoons grated ginger
1/4 cup pure maple syrup
1/3 cup olive oil
pinch cinnamon
pinch allspice
1 teaspoon salt

Method
1. Preheat oven to 175 degrees C.
2. Wash and peel all veggies, deseed the squash, and cut into 2cm slices. Line two baking sheets with tin foil and lightly grease them.
3. In a large bowl, toss all ingredients with your hands, ensuring all veggies are coated with oil and syrup.
4. Line veggies on the baking sheet in a single layer. Pour any extra liquid over the veggies.
5. Place one sheet on the middle rack and one on the upper rack of the oven. Bake for 25 minutes. Remove from oven and turn veggies over. Return to oven, but reverse the order of the racks. Bake for 20 minutes, or until the veggies are tender inside.

Published in July 2008 in Shape, South Africa. Copyright Sharon Marshall 2008.

August 5, 2008

Every breath you take…

Posted by Sharonski under Health features
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It may seem like an eternity between quitting and living smoke-free, but take heart that good health – and a longer life – begins just 20 minutes after putting out your last cigarette.

Just why we continue to burn smoke holes in our beautiful auras when we know that tobacco injures, maims and kills is a mystery as complex as human psychology itself.

But, like all complex problems, there are usually one or two gremlins at the root of it – no smoke without fire, so to speak. And no energy while the fire consumes all the air.

Self-help gurus Susannah and Leslie Kenton put it in a nutshell in Endless Energy. “Any bad habit drains core energy. Tobacco uses up nutrients like vitamin C, zinc and bioflavinoids which are necessary to preserve wrinkle-free skin and to maintain the good circulation that brings oxygen to organs and tissues all over your body.”

“Because it is a form of addictive behaviour, smoking saps core energy in other ways too. It only helps to let off steam without positive payoffs. It can mask deeper dissatisfactions and blockages to the full development of your seedpower. You get trapped in vicious circles which lead you to feel more and more dead rather than more and more alive.”

Ready to ditch the cigarettes and start living from your soul again? There’s no easy transition, but concentrating on the health benefits of living smoke-free rather than medicating your smoker’s cough is a good place to start.

Countdown to Sparkling Health

20 minutes after your last cigarette

Your blood pressure, pulse rate and temperature of hands and feet return to normal. Your risk of a heart attack is already lower.

8 hours

While oxygen levels in your blood increase, carbon monoxide levels drop to normal. Your energy will gradually start to increase.

24 hours

Carbon monoxide will have left your body. You will perform better at sport, recover better and feel less tired after exercise.

48 hours

Damaged nerve endings begin to regrow and your sense of taste and smell are improving. You will start to crave food for its flavour – a sure sign that good health is intact. “When you are addicted to something your ability to experience the full range of sensory delight in what you do, see, touch, smell and taste is undermined,” explain the Kentons. “After all, you can only fully appreciate the smouldering bitterness of the finest chocolate when you are not a chocoholic.”

72 hours

All traces of nicotine have left your body. Chemical withdrawal is at a peak, but without nicotine, side effects like stomach upsets and likelihood of seizures start to disappear.

10 days – 2 weeks

Your bronchial tubes are starting to relax and as lung capacity increases, it becomes easier to breathe. Your circulation improves, your skin glows and walking is easier.

3 weeks – 9 months

Your overall lung function has increased by up to 30 percent. Chronic coughs, sinus congestion and fatigue disappear. Cilia have regrown in your lungs, increasing their ability to handle mucus, keep your lungs clean, and reduce infections.

1 year

Your risk of heart attack falls to about half that of a smoker.

10 years

Your risk of death from lung cancer has declined by almost half if you were an average smoker (one pack per day). Your risk of cancer of the mouth, throat and oesophagus is now half that of a smoker’s.

15 years

Your risk of heart disease and stroke is the same as a person who has never smoked. Your risk of lung cancer drops from 80 to 90%. Your overall risk of death has returned to near that of a person who has never smoked.

Strategise

“Overcoming an addiction can be an exciting challenge on the way to claiming more of your personal power and releasing life energy. Denying yourself something which your body has come to depend on is never fun. But with the right approach you can transform the symptoms of withdrawal into steps that lead you towards richness and a sense of satisfaction in your life,” say the Kentons. Use the time you would normally waste on smoking to devise a practical plan, add a little imagination and you’re off to a good start.

1. Set a stop smoking D-Day about two weeks in advance – preferably a weekend. Mid-cycle for women, as premenstrual syndrome can intensify withdrawal symptoms. Try to get someone else to give up with you. Or join an e.mail support group.

2. Write down why you want to stop smoking. Be honest – you’ll be surprised how deep-rooted some of your insecurities are. According to the Kentons, “At the centre of most addictive behaviour lies a feeling of guilt and powerlessness. Both of these are massive energy drainers. Identifying your own addictions is a vital part of tapping into more potential life energy.”

3. Make a note of when and why you smoke and identify the times you are most likely to light up. Change your smoking routines.

4. Start cutting each cigarette in half and smoke only half of that. Use your opposite hand to hold the cigarette. After a week, start lighting a halved cigarette when you want one, but smoke only alternate ones.

5. Go on a dairy-free diet to minimise the mucus your body produces when it is trying to get rid of nicotine. Go easy on the meat and eat lots of fish – it’s easier to digest and will help your body deal with the transition.

6. Three days before you quit, stop smoking for 24 hours. If you are nervous, jittery and/or have a metallic taste in your mouth, then repeat the second week of preparation.

7. Book a massage for D-Day, and when you wake up, throw away all cigarettes, matches, lighters and ashtrays. Ponder on the minute-by-minute health benefits as the day progresses. If you feel like staying in bed the whole day – or the next – do!

8. Drink lots of water and herbal tea, especially mint and liquorice root, and eat cheese and broccoli when you feel a craving coming on. While these foods diminish the taste of cigarettes, meat, alcohol and caffeinated drinks seem to enhance the taste, a recent study done at Duke University Medical Centre in Durham, North Carolina, found.

Stay Stopped

* During the week, go for a walk whenever you feel nicotine cravings. Besides being a distraction, exercise triggers production of the mood-enhancing hormone dopamine. A recent study at University College London found exercise was as effective as a nicotine patch.

* You will feel sleepier and more short-tempered than usual, so focus on the positive. A stress-management programme like yoga will limit the risk of relapse. “Without my smoke breaks at work, I felt like the exclamation marks had gone out of my day. So I continued joining the girls outside, but instead of lighting up, concentrated on how awful they looked and smelt. By the end of the first week I discovered I quite liked myself,” says Anna Fraser, 40, who, after smoking 20 a day for 21 years, is still clean after six months.

* Eat regular meals, as hunger can make you want to smoke. To avoid putting on weight, snack on vitamin-rich vegetables. “A stick of celery or carrot were the perfect substitute for me,” says Fraser.

* Put all the money you save into a transparent jar. And start planning for a mega treat at the end of the year. “By the end of the year, I’ll be able to put a deposit on my dream house in Sri Lanka,” says Fraser.

Cut Health Risks

Osteoporosis. When researchers at the Harvard School of Public Health examined 14 000 rural people, they found that a pre-menopausal woman who lived with one smoker doubled her osteoporosis risk. If she lived with two or more smokers her risks tripled. The solution: Besides quitting, take manganese and calcium supplements to decrease your osteoporosis risk.

Sick children. Smoking during pregnancy could not only increase your baby’s chances of developing asthma, but you double your chance of losing your baby, suggest new research done at . “But if you can quit smoking in your first trimester, that risk gets wiped out completely.”

Another study which charted the health of a sample group of British children from birth to the age of 33 years shows that smoking during pregnancy may also increase children’s chances of diabetes and obesity in later life.

Vitamin deficit. Smoking lowers vitamin B6 and vitamin C levels. A recent Washington State University study found that as the amount of vitamin B6 in the diet increased, the number of DNA strand breaks decreased. Eat foods high in vitamin B6 like cereals, beef, chicken, fish, legumes, soy products and bananas.

August 5, 2008

All you need to know about stroke

Posted by Sharonski under Health features
1 Comment

From underlying causes, transient attacks and treatments to blood clot types, tests and psychological care, suffering a stroke can be tantamount to being struck off the life list. Here’s how to help prevent it happening, or cope with it constructively.

Though there are often warning signs, a stroke can strike out of the blue, cause severe brain damage or kill the sufferer instantly. However, few people know that if the patient is taken to a competent doctor or neurologist within three hours, the effects can be totally reversed. “Though it’s not easy, the ideal is to get the patient recognized, diagnosed and cared for immediately,” says Dr Ayan Panja, who writes regular health columns for Sweet magazine.

Roughly defined as the rapidly developing loss of brain functions due to a disturbance in the blood vessels supplying blood to the brain, a stroke is most often caused by ischaemia (lack of blood supply) or haemorrhage, says Dr Saul Yudelowitz.

ISCHAEMIC STROKE

Occurs when a blood vessel clogs because of atherosclerosis, the development of fatty deposits lining the vessel walls. These fatty deposits can cause two types of obstruction:

Cerebral thrombosis is a blood clot that develops at the clogged part of the vessel.

Cerebral embolism is a blood clot that forms elsewhere in the circulatory system, usually the heart and large arteries of the upper chest and neck. A section of the blood clot breaks loose, enters the bloodstream and travels through the brain until it reaches vessels too small to let it pass. A second cause of embolism is an irregular heartbeat, which causes clots to form in the heart, dislodge and travel to the brain.

HAEMHORRAGIC STROKE

Occurs when a blood vessel ruptures and causes blood to leak into the brain. The blood accumulates and compresses the surrounding brain tissue causing either an intracerebral haemorrhage or a subarachnoid haemorrhage.

The weakened blood vessels which cause haemorrhagic stroke are called aneurysms and arteriovenous malformations (AVMs). An aneurysm is a ballooning of a weakened region of a blood vessel, while an AVM is a cluster of abnormally formed blood vessels, which can rupture at any stage.

TRANSIENT ISCHAEMIC ATTACK (TIA)

Heed the TIA, a minor stroke in which blood supply to a restricted area of the brain is interrupted and causes stroke-like symptoms for under 24 hours. “It is often an early warning sign that an obstruction exists in an artery leading to the brain,” says Dr Yudelowitz.

Symptoms are variable, but the most common are temporary loss of vision (in which many say they feel like a shade is being pulled down over one eye), difficulty speaking, weakness on one side of the body and impairment of consciousness. Though the blood clot may resolve itself through normal methods, it is wise to consult a doctor and have tests (like a CT scan) done to prevent a major stroke occurring. “A sports biomechanic or physiotherapist can give advice on exercise, and a nutritionist on diet. Different types of medication may be prescribed to help dissolve a clot or reduce the ability of blood to clot,” says Dr Yudelowitz. “Anything that could cause hypercoagability of the blood like smoking, drug use like the pill should be avoided, and needs to be discussed with the doctor.”

RECOGNISE THE SYMPTOMS

Though symptoms vary from person to person, asking the sufferer three simple questions will give you a good indication whether s/he is having a stroke, advises Dr Panja:

Ask the patient to smile, speak a simple sentence coherently (i.e. I am wearing a blue jersey) and raise both arms. If the patient has problems with any of these, get hold of a doctor or ambulance immediately, and ensure that treatment (often in the form of a clot-dissolving medicine) is given within three hours to prevent permanent damage.

“Another indication of a stroke is inability to stick out the tongue straight. If the tongue is crooked or goes to one side or another, it is a sure sign of a stroke,” says Dr Panja,

RISK FACTORS

High blood pressure, smoking, high cholesterol, heavy intake of alcohol are the main culprits, says Dr Panja, who recommends regular exercise, avoidance of high-fat food and refined carbohydrates as the best preventive remedies. “Get your blood pressure and cholesterol checked regularly by your doctor or practice nurse, especially if you have a family history of stroke,” he advises, adding that stroke is most common in those of African-Caribbean descent.

PREVENTATIVE TREATMENTS

In Ischaemic Stroke, obstructions are removed to restore blood flow to the brain. For the five percent of victims who reach the hospital within three hours of the stroke, the clot-busting drug tPA has shown the best results. Antiplatelet tablets like aspirin and anticoagulants like warfarin can also play a big role in preventing stroke, while carotid endarterectomy, by which surgery removes blockages from the carotid artery, and balloon angioplasty and the imposition of steel stents remedy fatty build-up.

In Haemhorragic Stroke, an obstruction is introduced to prevent rupture and bleeding of aneurysms and arteriovenous malformations. Metal clips are placed at the base of the aneurysm by means of surgery, or coils and the like are introduced by means of a catheter through a major artery in the leg or arm.

GET A DIAGNOSTIC TEST

Diagnostic tests are generally safe and painless and outline the injured brain area, by examining the workings of the brain, how it functions and gets its blood supply.

Diagnostic tests fall into three categories:

* Imaging tests (MRI, CT or CAT scan) give a picture of the brain similar to X-rays.

* Electrical tests (EEG, Evoked Response) record the electrical impulses of the brain.

* Blood flow tests (B-mode imaging, Doppler testing, duplex scanning, angiography) provide information about the condition of arteries and pick up problems that may cause changes in blood flow to the brain.

PHYSICAL EFFECTS

The effects of a stroke are wide-ranging, but are chiefly affected by the location of the obstruction and the quantity of brain tissue affected. Because one side of the brain controls the opposite side of the body, a stroke affecting one side will result in neurological complications on the side of the body if affects. While paralysis and memory loss are common in both, a stroke on the right side is characterized by vision problems and quick, inquisitive behaviour. A stroke on the left side is likely to produce speech/language impairment and slow, cautious behaviour.

If the stroke occurs towards the back of the brain, some disability involving vision is sure to result.

COPING WITH STROKE

In addition to the physical side-effects, the psychological effects of stroke can be just as devastating or demeaning, says Dubai consultant health psychologist Dr Melanie Schlatter, “Mood is typically affected during the first few months post-stroke, with depression being the most common disturbance. Anxiety and a tendency for labile emotions are also frequent.”

Though there are plenty of common-sense ways to make life easier for the victim, assessment and intervention are complicated by the type of stroke and range of symptoms.

“In general, if a mood disturbance has been diagnosed, it must be closely monitored, especially during the first six months after leaving the hospital,” says Schlatter, who recommends sound psychological care.

Arrange counselling. One of the biggest problems patients have is not understanding what has happened to them and why they feel the way they do. While doctors and aftercare facilities can provide regular monitoring, the best solution for all-round support is regular sessions with a trained counsellor.
Follow up. Rehabilitation involves helping the individual to return to as active a life as possible, including reintegration into the community. The needs of the patients and their families differ in the short and long term, and need regular follow-up from a multidisciplinary team.
Treat with dignity and respect. “Imagine how distressing it must be for a previously high functioning individual to have sensorimotor impairments, perceptual difficulties, and having to rely on people around them for help. Also use clear communication, provide support and encouragement, and encourage hope for the future,” recommends Schlatter.
Arrange social support. Social support has been shown to correlate with post-stroke improvement and it is vital when patients return home. Instrumental, educational and emotional forms of support are the most important aspects. In many countries, there are community-based services (often voluntary) which help caregivers, families, and friends of the patient. These services may be in the form of home help including delivery of meals, help with transport, or professionals involved in the rehabilitation directly.
Educate yourself. Especially if the victim is elderly, s/he is more likely to have lost some insight or executive functioning and lots of confidence. It is therefore vital for family members to come to term with the change in the patient and the new responsibility that it all involves. A good way to do this is to set up peer support groups for family members; where techniques and knowledge can be shared.

MRI

While many doctors have been reluctant to use Magnetic Resonance Imaging (MRI) because of the cost, studies have shown that MRIs find more tumours than mammograms, especially in the earliest stages. For example, a four-year study of 1 909 Dutch women showed that MRI detected 80 percent of tumours compared with 33 percent detected by mammograms. In addition, a new study published in the New England Journal found that women recently diagnosed with cancer in one breast should immediately get an MRI of the other breast, as mammograms often miss small tumours. The drawback of MRI is that it has a higher rate of “false alarm.”

PREVENTING BREAST CANCER

Exercise: Get at least half an hour of physical exercise a week. Because breast cancer is hormone-sensitive, physical exercise lowers the risk of contracting the disease by lowering exposure to oestrogen and progesterone. According to a recent study published in the New England Journal of Medicine, women who exercise for four hours a week showed a 37 percent reduction in the incidence of breast cancer.

Diet: A study published in the 18 July edition of the Journal of the American Medical Association showed that eating more than five fruits and vegetables a day lowers blood pressure and reduces the risk of stroke and heart disease, while frequent exercise dramatically reduces the chance of remission. Cut back on saturated fat, avoid fried fast food, supplement your diet with vitamins, make sure your barbecue grid is cleaned before use, and keep alcohol intake down to five units per week. According to a study conducted by a professor at the University of California San Diego’s medical school, women who ate at least five servings of fruit and vegetables a day and exercised six times a week cut their chances of cancer recurrence in half. While there were no notable improvements amongst women who changed their diet more drastically, women who ate significantly less than the recommended five servings a day had a 40 percent higher risk of recurrence or new primary cancer.

Stop Smoking: If there’s one risk factor that should be avoided at all costs, it’s smoking. A study published in the Journal of the National Cancer Institute showed that the rate of breast cancer among women who smoked was 30 percent higher than among those who had never smoked. Women who started smoking before the age of 20, and those who started at least five years before their first pregnancy, appeared most at risk. In women who had smoked for 40 years or longer, the risk of breast cancer was 60 percent higher than in women who’d never smoked.

RISK FACTORS
While many risk factors have been identified for breast cancer, they only account for about 30 percent of the disease.

Age
Age is the most important risk factor. While a 30-year-old woman has a risk of about 1:6000, this will rise to 1:600 by the age of 50. This doubles again by the age of 70 to 1:300.

Family history
While family history is difficult to interpret, the risk of breast cancer is almost doubled if there is a first-degree relative with the disease. Two first-degree relatives increase the risk five to six times.

In addition, there are two patterns of inheritance: the first is familial in which there is some susceptibility which is modified by other factors. The second is a true genetic association. The gene BRCA 1 is thought to cause a 70 percent increase in the risk of breast cancer by the age of 70 and 87 percent by the age of 80.

Previous breast disease

If breast cancer has occurred in one breast then the residual breast tissue is at higher risk of developing cancer. This is estimated at between 0.5 and 1.0 percent cumulatively per year.

There is no connection between lumpy breasts in general and breast cancer. However, there are certain types of cell changes in the breast which are associated with an increased risk of breast cancer. This means that if a biopsy of a breast lump shows some types of benign breast disease, there may be a slightly increased risk of breast cancer. If this is the case, you should have regular mammograms.

Environment
Environmental factors seem to play an increasing role. Western societies have the highest incidence of breast cancer, at 60 to 70 per 100 000. Japan and China have an incidence of about 25 per 100 000. However, when Japanese women move to the USA or Australia the incidence rises to that of the West within two generations, which suggests there may be a link between a high fat diet and breast cancer. Alcohol also appears to play a part, particularly in post-menopausal women on HRT.

Hormonal factors

* The earlier a woman starts her periods, the higher the risk of developing breast cancer in later life. Women who have not had children or have them later in life have a greater risk of breast cancer. If natural menopause occurs after the age of 55 this doubles the risk of breast cancer compared with a women who starts menopause at 45. Surgical menopause, by hysterectomy, in a woman under 35 decreases the risk still further.

* According to a recent study involving over a million women and published in the British weekly medical journal The Lancet, besides placing women at increased risk of developing breast cancer, hormone replacement therapies increase the risk of dying of the disease. Use of combination HRT caused a four-fold increase in the risk of developing the disease compared to oestrogen-only HRT, the study shows. However, HRT also reduces the risk of cardiac disease and osteoporosis, so has to be weighed up against the risk of breast cancer.

Sharon Marshall

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All you need to know about stroke

ISCHAEMIC STROKE

HAEMHORRAGIC STROKE

RISK FACTORS

PREVENTATIVE TREATMENTS

If the stroke occurs towards the back of the brain, some disability involving vision is sure to result.

COPING WITH STROKE

FURTHER READING

Breast cancer: a brave new world

MRI

Previous breast disease

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