Get ready for Autumn and Winter Health - time to top up on your immunity

The weather has changed, the temperatures have dropped, and evenings are noticeably drawing in. With the warmth of the sun being just in the middle of the day now, it is time to consider keeping yourself healthy through the chillier months ahead. Planning now, will help you to make a different to your immunity.

If you look at the hedge rows right now, you will notice they are bountiful with berries. In this article we explore the healing power of elderberries (do make sure you are certain of what you are foraging, as not all berries are edible).
 
Elderberry, scientifically known as Sambucus nigra, has been used for centuries as a natural remedy for boosting immunity and fighting off colds and flu. These small, dark purple berries are packed with nutrients and powerful antioxidants that can support the immune system, reduce inflammation, and promote overall health. But before you reach to eat one, please don't, they are really potent and best used in a tincture or syrup as a medicine. There is a recipe at the end of this article.

Elderberries are rich in antioxidants, particularly flavonoids, which play a crucial role in neutralizing free radicals that can damage cells. This antioxidant property helps reduce oxidative stress, which is linked to chronic diseases and aging. Flavonoids in elderberry also support cardiovascular health and may help protect against certain forms of cancer by reducing inflammation.

Elderberry is widely known for its ability to boost the immune system, particularly in fighting off viral infections. Elderberry contains anthocyanins, a type of flavonoid, that has been shown to have antiviral properties. Studies have found that elderberry can shorten the duration and severity of cold and flu symptoms when taken at the onset of the illness.

Elderberry works by inhibiting the ability of viruses to infect cells, making it harder for viruses like the flu to spread within the body. It also increases the production of cytokines, proteins that help regulate the immune response, ensuring a quicker recovery.

In addition to supporting immunity, elderberries also have anti-inflammatory properties. Chronic inflammation can weaken the immune system and contribute to various health issues, including heart disease and autoimmune conditions. Elderberries help reduce inflammation by inhibiting the production of inflammatory cytokines and promoting the production of anti-inflammatory compounds.

Elderberries are an excellent source of vitamins A, C, and B6, and potassium  all of which are essential for a healthy immune system. Vitamin C, in particular, is known to help prevent infections and enhance the function of immune cells. 

Elderberry Tincture Recipe
A great way to incorporate elderberry into your daily routine is by making an elderberry tincture. This concentrated form of elderberry can be stored for extended periods and taken daily to support immunity.

Ingredients

• 1 cup elderberries (fresh or dried)
• 2 cups vodka or brandy (at least 80 proof)
• A clean glass jar with a lid
• If you want to make this alcohol free (for alcohol free adults and for children) replace the alcohol with 1 cup water and 1 cup vegetable glycerine.
  

Instructions

1. Prepare the elderberries: If using fresh elderberries, make sure to remove the stems and rinse them thoroughly. If using dried elderberries, they are ready to use as is.
2. Fill the jar: Place the elderberries in the glass jar, filling it about halfway.
3. Add the alcohol: Pour vodka or brandy over the elderberries until the jar is almost full, leaving about an inch of space at the top.
4. Seal and store: Secure the lid tightly, then shake the jar to mix the berries and alcohol. Store the jar in a cool, dark place for 4-6 weeks, shaking it every few days. You will observe the alcohol take on the pigment of the berries.
5. Strain and bottle: After 4-6 weeks, strain the mixture using a fine mesh strainer or cheesecloth, discarding the berries. Pour the tincture into a clean bottle and store it in a cool, dark place.
6. LABEL CLEARLY WITH WHAT YOU HAVE MADE AND THE DATE MADE
   

To Use (for adults):
Take 1-2 teaspoons of the elderberry tincture daily for immune support, or up to 3 times daily at the onset of cold or flu symptoms.

This article does not replace medical advice, always seek professional support.

 - It is time to give mens health a turn in my blog posts. Men have individual and body specific needs just as we do, it is just, in my experience, they often need more support speaking about them.

In this post we are exploring what the prostate is, health conditions of the prostate and some self help for  prostate health.  If you know someone with a prostate, please share with them - they may thank you for it!

The prostate is a chestnut shaped gland found only in males. It is directly beneath the bladder, just in front of the rectum, and  surrounds the urethra (which carries urine out of the body). The prostates function is to produce a fluid ( ) that mixes with sperm from the testicles to make semen. This fluid is stored in the seminial vesicles.  The prostate also produces a protein called prostate specific antigen (PSA), which helps liquify semen, enabling them to swim more freely. PSA is present in trace amounts in blood plasma. The amount of PSA is one of the indicators the medical profession use to identify if there may be a health issue with the prostate.

One of the essential functions of the prostate is to he prostate also acts as a valve for urine flow and control of fluids.

Health problems related to the prostate include Prostatis (inflamed prostate),  Benign Prostate Hyperplasia (Non Cancerous Enlargement of the Prostate) and  Prostate Cancer.

Listed below are some signs and symptoms to look out for. You do not need to have all of the symtpoms. In all cases seek medical attention. Alongside this, Natural remedies will help support your health recovery, and work on the root cause of the problem.

ProstatitisHere the prostate becomes inflamed (swollen). There are different causes for this, one of theem being bacterial infection.  Prostatis can happen at any age, though is more common over the age of 50. 
Symptoms can include:

• perineal pain (pain in the area between the anus and scrotum), which is usually worse for prolonged sitting
• pain in the pelvis, genitals, lower back and buttocks
• pain when urinating
• a need to pee frequently
• difficulty urinating, such as problems starting to pee
• pain when ejaculating

Benign Prostate Hyperplasia (Enlarged Prostate)This is very common and is associated with ageing. More than 1 in 3 of all men over 50 will have some symptoms of prostate enlargement. An enlarged prostate can put pressure on the urethra, which can affect how you urinate.
Signs of an enlarged prostate can include:

• difficulty starting or stopping urinating
• a weak urine flow
• straining when peeing
• feeling like you're not able to fully empty your bladder
• prolonged dribbling after you've finished peeing
• needing to pee more frequently or more suddenly
• waking up frequently during the night to pee

Simple self help includes reducing or removing tea, coffee and alcohol from your diet, and having a healthy fluids consumption routine, where you have your fluid intake in the day time, and avoid drinking late evening / before bed.


Prostate cancerIn the UK, prostate cancer is the most common type of cancer in men, with more than 45,000 new cases diagnosed every year. (source, NHS.uk website). The risks of developing this cancer rise with age, most commonly affecting men over 65. Statistically it is also affected by ethnicity (being more common in black males, and least common in asian males) and family history. So if you have a family member who has had Prostate cancer, please bear this in mind, and certainly look after your health with preventative care.

The problem with prostate cancer, is that in its early stages, it may not cause any symptoms, and as it develops its symptoms can be similar to prostate enlargement. So any concerns, do get checked out.

So, symptoms of Prostate cancer may include:

• needing to pee more frequently, often during the night
• needing to rush to the toilet
• difficulty in starting to pee (hesitancy)
• straining or taking a long time while peeing
• weak flow
• feeling that your bladder has not fully emptied
• blood in urine or semen. 

Prostate cancer generally progresses slowly, but that does not mean you should take visiting your GP or seeking support slowly. Use the time wisely, get help, even if it is just monitoring.

Self Help.
Please note, this is not to replace medical care. See a GP and get a diagnosis. Then you can decide upon an action plan. There is no shame is getting your health sorted. 

So the first step to explore is really easy. Affirmations. Esoterically, every part of the body represents a place where we may store emotion. The prostate (according to Louise Hay) represents Mental fears that weaken the masculinity. Giving up, sexual pressure and guilt. A belief in aging. 

Whilst some may see this as nonsense you can see the links that go with Men not wanting to go to the GP for this area of health, and how the very health problem weakens their health and creates fears. It is also a link with aging.
Louise Hay always has an answer to start your support work. Repeat this affirmation three times, several times a day. Ideally say it out loud, and perfectly, infront of a mirror too. But do not let ideal stop you - just do it.... your way!

"I love and approve of myself. I accept my own power. I am forever young in spirit."

You will be surprised how powerful that is. If you can, journal what comes up. It may stir memories, things you want to resolve, emotions, or just stuff. Write it down. Get it out - process it. Your future you will thank you later.

More self help
Try to eat a high lean protein and a high complex carbohydrate food (wholefood) diet. 
for example, lentil bolognaise on whole meal pasta, chicken curry on brown rice, porridge with ground nuts and seeds, leafy green vegetables. Include eggs, greens, etc.

Keep your bowels regular. Include plenty of fresh water during your day.
Eat flax seed as part of your diet - it helps promote bowel motions.
If you struggle with constipation, try abdominal massage (work in the direction of the bowels)

Keep warm, the cold will aggravate your nerves, which may cause you to need to pee more. Also, keep your stress levels low. Stress always aggravates health.

Herbs and supplements that may help include saw palmetto, nettle root and ginseng. Of course, if you are on medication, please check with your medical practitioner to make sure they are okay . Nutrients wise, you will porobably benefit from additional zinc and selenium in the diet. I have added links for the herbs and extra nutrients below for you (Full disclosure - I do receive a small commission on these products, but I have chosen to share it with you... so we all benefit - please see the link below).

This is a good formula for you to use (do not use if allergic to celery).
For zinc supplements
For Selenium
If you would like a discount when purchasing, please find out how here .

If you are unsure of what you need, please do check in for an appointment. A HTMA test would certainly identify your mineral imbalances and make it clear for you to see an action plan ahead. Do get in touch for a free 15 minute chat on how I would be able to support you.

If you have any concerns about your prostate, do get it checked out. It may be nothing, or it may be a something, but you can not take action if you do not know.