In life it happens sometimes that the difficulties are transformed into problems and that the efforts necessary to solve the complexities that life presents to us are important and sometimes last a long time. Sometimes we feel discouraged, and we feel like saying “Enough, I can’t take it any longer, when will it end?”. That’s how we lose trust in life.
Those who know the universal law of alternation continue to have confidence in life, whatever happens because they know that everything is change, renewal and impermanence. They were able to observe that an expansion necessarily follows a contraction and that after dark the light returns. They are aware that one day things will change, and that life will make them smile again.
The guides who accompany the great expeditions in Kilimanjaro, one of the highest mountains in the world, use a Swahili expression to comfort fatigued walkers: “Polé, polé”, which means “slowly, slowly, one step at a time”.
Without interpreting what happens to us or projecting ourselves into a future that we do not know, we are left with only the concrete possibility of welcoming our moments of misfortune, without resisting them, because all the efforts will only cause loss of energy.
So, go ahead, keep on with trust in life, and slowly, slowly, one step at a time, you will find the light at the end of the tunnel.
Winter, which is about to come, looks like a difficult season due to the cold temperatures that bring with it diseases such as colds, coughs, flu and this year Covid also. To protect yourself adequately, it is necessary to strengthen your immune system.
Here are 5 essential things to do for an efficient immunity.
Healthy and balanced nutrition. Proper nutrition provides the energy needed to stay fit and to produce antibodies. You will therefore have to be careful to consume seasonal fruit and vegetables, limiting industrial and over-sweetened products. The ideal is to prepare your own meals, limiting sodas, pastries and alcoholic beverages because they can hinder the immune system. Some vegetables, such as mushrooms (like shiitaki), garlic, onion, shallot, and ginger have antibacterial properties. To stimulate our immune defences, you must also include fats in your diet, favouring mono-saturated or poly-saturated fats (fish such as sardines or mackerel and vegetable oils such as extra-virgin olive oil). It is highly recommended avoiding saturated fats like butter and whole milk. It would also be important to take a probiotic cure to strengthen our intestines. Perhaps you know that 70% of our immune system is in our intestines and probiotics strengthen the intestinal mucosa, especially in winter or if you have a serious or chronic illness. These micro-organisms are found in yoghurt and fermented milk. Another important part of winter nutrition are elements like zinc and selenium, which also contribute to stimulating the immune system and are found in foods rich in proteins such as crustaceans, egg yolk, poultry and the cheese.
Vitamins.Vitamin A is a precious ally of immunity because it stimulates the production of antibodies. Products of animal origin such as meat, fish, whole milk and milk products in general are rich in vitamin A. Vitamin C, found in fruits and vegetables, helps the formation of immune cells. Vitamin E is naturally present in sunflower seeds and vegetable oils. It has to be an important part in the nutrition of elderly people because it compensates for the loss of immune defences due to ageing. As for vitamin D, its effectiveness is proven in the regulation of immunity. It also acts to counter the development of some autoimmune diseases such as multiple sclerosis. The main source of vitamin D is the sunlight. If you live in Belgium like me, or in another country in the Northern hemisphere, where the sun is scarce during the winter, taking supplement of vitamin D is recommended, especially if you are a woman in menopause or a person of a certain age. It is true that you can also find it in fatty fish, but in small quantities.
The quality of sleep. Sleep disorders affect many people. The benefits of a pleasant night are well known. Stress and toxin are eliminated, tissues are repaired, cells are regenerated and you wake up in a good mood. A good sleep, in addition to having these effects, also strengthens your immune system and protects you from infections. To be well rested, you need to get enough sleep, between 6 and 8 hours. If you are having trouble falling asleep, have a ritual to clear your mind, avoid drinking coffee, overeating, and drinking too much alcohol in the evening. To prepare for a quiet night, remove from your room all the elements that stimulate your attention too much and emit blue light (TV, mobile phone, computer). Practising a relaxing activity such as meditation and reading before sleeping, may help you in falling asleep. An herbal tea before going to bed may also help you.
Exposure to light. Light has an impact on the regulation of the biological clock. The lack of light, or the wrong light (artificial light, the blue light from the LED screens I mentioned earlier, night work shifts, or too rich diets), could have consequences on sleep and the immune system. To regulate your biological clock, try to get maximum exposure to sunlight, letting it into your home and workplace. In case of major disorders, you can buy a light therapy lamp that simulates sunlight in intensity and light spectrum. You can find them in every price range.
Finally, physical activity. Regular physical activity has a direct effect on immunity. By improving blood circulation, exercise allows the different components of the immune system to spread better in the body. In older people, it helps prevent the decline of immune functions. But be careful not to practise too intensely as this could have a counterproductive effect. It is quite easy to practice good habits to get some physical activity on a daily basis. For example, you can take the stairs instead of taking the elevator or you can walk 30 minutes a day. If you want to go to the gym (a bit difficult in these Covid times), take it easy and listen to the advice of your coach or use an app.
Insomnia can have different causes: noisy surrounding environment, excess of light or lack of light, extreme heat or cold, intense rhythm of life that causes stress, anxiety and depression. Good sleep is the cornerstone of a healthy life, while insomnia can cause mental and physical health ailments and weaken the immune system.
Several studies have shown a positive effect of essential oils on sleep disorders. However, if you experience severe sleeping disorders that have a significant impact on any aspect of your well-being, seek professional help.
I have selected five essential oils that I use for myself and my family that I hope will be useful to you too.
Oils that prevent insomnia and calm the spirit by reducing anxiety:
Lavender: relaxes the muscles, has antidepressant, calming and balancing properties. I used it also when my son was little and found difficult to fall asleep.
Roman chamomile: powerful calming oil, helps to manage nervous and anguish crisis.
Bitter orange: calming, balancing, sedative, it allows to fight anxiety, anguish, restless sleep and night time awakenings.
Photo by Daiga Ellaby on Unsplash
Oils to calm muscle spasms responsible for agitation:
Marjoram: a very powerful anxiolytic, antispasmodic and sedative. In addition to providing a sedative and anti-inflammatory effect, it relieves stiff and painful joints.
Ravensara (Ravintsara): muscle relaxant. Complements and strengthens the marjoram and helps you fall asleep.
This is only a small selection based on my preferences. You can also try mandarin, neroli, hypericum, valerian and lemon scented geranium.
Photo by Brooke Lark on Unsplash
How to use them:
Aroma Diffuser: pour 20 to 25 drops of essential oil into an electric diffuser to avoid combustion and turn it on 5 minutes before going to bed.
Massage: pour 4 to 10 drops of essential oil into a vegetable oil such as argan or hemp. Massage the solar plexus before going to bed. If you have the chance, ask those who live with you to massage your feet, back, legs and belly.
Bath (for an adult): mix 5 to 10 drops of essential oil with unrefined coarse salt (a medium-sized glass) and add it to your bath water just before plunging in. Rest about 15 minutes in the tub and then go to bed. For children use only 5 drops.
Steam your pillow: spray some oil a few times on your pillow before going to sleep.
Avoid noise and light in your room. Deep darkness is optimal for a deep sleep. Keep the temperature between 18 and 19 degrees C, before going to bed open the window for 5 minutes and eliminate allergens (cat or dog hair, dust, pollen, etc.).
In the evening, eliminate exciting drinks like coffee, tea, carbonated drinks and alcohol. Eat light food and do not go to bed immediately after eating, even if you are very tired. Beware if you miss vitamin B, calcium and magnesium as it may be the cause which can cause sleep disorders.
Avoid spending many hours in front of a screen (both computer and television) before going to sleep. Of course, you should also avoid having a television in the room.
Emotions
Anxiety and adaptation to change are two enemies of sleep. Read, drink a herbal tea, meditate. Plan a 30 minute relaxation time to at least calm your spirit and body before going to bed.
Sleep Cycle
Respect your schedules and habits as much as possible so as not to upset your biological clock. Always try to eat and go to bed at the same time. If you suffer from insomnia do not take an afternoon nap because you risk changing your sleeping pattern.
Crisbie Coach 