A look at hydrogen

Some 6 years ago I met Jan Beute and he was very persuasive about how useful hydrogen can be in treatment of cancer. See my post then: https://myunexpectedguide.blogspot.com/2019/01/meeting-jan-beute-hydrogen-auto.html

Chris Woollams has just done a useful post on CancerActive about hydrogen. He writes: "Molecular hydrogen (H2) is a promising addition in cancer treatment, having the capability to induce anti-proliferative, anti-oxidative, pro-apoptotic and anti-tumoural effects; it also reduces the side-effects of conventional cancer treatment."

See article at: https://www.canceractive.com/article/hydrogen-as%20a%20cancer%20treatment

Six years ago I purshased a low cost prototype hydrogen machine that allowed me to inhale hydrogen and make hydrogen water. Sadly this prototype had a small flaw and so I got my money back. There are now many machines on the market although sadly not at the price I purchased for inhalation. There are however many reasonably priced bottles that produce hydrogen water.

Chris writes: "Drinking Hydrogen water does not find hydrogen detected in the blood stream, whereas inhaling it results in it remaining in the blood stream for over 2 hours. 100 times more hydrogen can be absorbed by inhalation." 

So are the water bottles worth it? Well I think there is a case for them to support health and I have now been using a bottle for the last five months. At the bottom of this blog there are some of the studies showing benefits but it does seem inhalation is the way to go if you can afford!

How did I decide which one? Well Abbey Mitchell from the Facebook Healing Cancer Study Support has done the research and I trust her. The Hydrogen Health Water Bottle is designed (in Australia) and will infuse your water with a very high amount of molecular hydrogen - it is portable and rechargeable.

How much each day is considered therapeutic? These leading-edge 550ml bottles, which creates much smaller hydrogen bubbles, to produce a super high 5.5 mg/L, a concentration above and beyond the average 550ml bottle's 1.6mg/L.

How to reach the dose that researchers are currently calling the therapeutic dose range? 1.5-2 L, of 1.6 mg/L concentration per day is considered therapeutic. This bottle provides a much higher concentration of 5.5 mg/L, so you only need to drink between 440 mL to 580 mL each day of the HRW it produces rather than 1-2L.

Where to buy? Here's the link to the bottle that I got and has sadly recently gone up in price - however I think Abbey's affiliate code still works for 20% off (MHC20) and also supports her work: https://www.hydrogenhealth.net.au/products/hydrogen-health-water-bottle

Abbey also writes in her Facebook pages about Hydrogen inhalation and suggests that if you are buying a machine to not consider anything less than 1000ml/min flow of Hydrogen. However you are talking about minimum of £1800 for a decent machine. I'm not in a position to consider that at the moment. 

You can see conversation threads about Hydrogen on Abbeys super-useful Facebook pages - including choosing a hydrogen machine at: https://myhealingcommunity.com/active-conversation-threads-a-z/

Here's some of the research Abbey looked at: 

Study: "Effects of drinking hydrogen-rich water on the quality of life of patients treated with radiotherapy for liver tumours"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3231938/

Hydrogen-rich water may alleviate chemo-induced neuropathy by affecting the diversity and structure of the gut microbiota, and then the LPS-TLR4 pathway, which provides a direction for further research.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956896/

Decreased chemotherapy-induced liver injuries in colorectal cancer patients: Study: "Hydrogen-rich water exerts antitumor effects comparable to 5fluorouracil"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8790422/

Improved mood, anxiety, and autonomic nerve function in daily life:mStudy: "Hydrogen therapy: An emerging therapeutic strategy in cancer treatment"
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5806445/

Reduced cholesterol levels and improved metabolic syndrome markers: Study: "Health Effects of Electrolyzed Hydrogen Water for the Metabolic Syndrome and PreMetabolic Syndrome: A 3-Month Randomized Controlled Trial and Subsequent Analyses"
https://www.mdpi.com/2076-3921/13/2/145

Alleviated abdominal pain in inflammatory bowel disease: Study: "Efficacy and safety of molecular hydrogen in the management of chronic inflammatory bowel disease: A pilot study"
URL: https://www.wjgnet.com/1007-9327/full/v28/i28/3757.htm

Taking aspirin for cancer?

Several years ago I helped host an online Forum with Yes to Life looking at the evidence around aspirin - this led to Yes to Life publishing a leaflet to raise awareness about the possible benefits and trials - see here: https://yestolife.org.uk/resource/low-dose-aspirin-and-cancer-treatment/

There was also a radio show with Yes to Life's Robin Daly interviewing two doctors researching it - see here: https://ukhealthradio.com/blog/episode/safe-effective-and-cheap-prof-peter-elwood-and-dr-gareth-morgan-present-their-latest-findings-on-the-use-of-aspirin-in-cancer-treatment/

Some six months ago I started taking 75mg of aspirin. I am aware that long term low dose usage is where there is growing evidence of its impact - it was good to see research published in Nature out this month is now starting to understand how aspirin works. Positive News reported on the latest research:

Scientists believe that they have worked out how aspirin stops some cancers from spreading. Studies of people with cancer have previously observed that those taking daily aspirin have a reduction in metastases – the spread – of some cancers, such as breast, bowel, and prostate cancers. Until now, it wasn’t known how aspirin is able to prevent metastases. But a study by the University of Cambridge, England, suggests that, as cancer starts spreading, there is “a unique therapeutic window of opportunity when cancer cells are particularly vulnerable to immune attack”. Aspirin can help the body launch that immune attack. The discovery could lead to the targeted use of aspirin to prevent the spread of certain cancers, and to the development of more effective drugs to prevent metastasis. However, scientists cautioned that aspirin can cause serious side-effects for some, and that people should consult their doctor before starting to take it. 

Update 29.03.25: Just listening to excellent talk with Prof Joachim Drevs on using aspirin - the talk should be available within a couple of weeks on the Yes to Life website - excellent! Why with all the research is it not standard treatment? Here is the brief about the webinar: "In many clinical studies, Aspirin is well proven for its preventive and adjuvant efficacy in all types of solid cancers. A similar salicylic acid, Diflunisal, has been used by us in a compassionate use programme since 2011. The particular mechanism of action of Diflunisal is highly effective, as demonstrated in patients with various cancer types, where a swift reduction in tumour burden has been observed. Additionally, this treatment has a secondary mode of action involving the immune system. The treatment protocol typically consists of five cycles, each lasting five days, and is generally well-tolerated. Despite its potent anticancer effects, the treatment's safety profile is considered favourable. Preliminary data from a pilot study suggest promising outcomes, with an approximate response rate of >60% for partial or complete remission and around 30% of patients achieving lasting remissions, regardless of tumour origin."

Reiki proven to provide symptom relief

Research out last month showed that energy healing, in the form of Reiki therapy, can provide significant symptom relief in cancer patients receiving standard treatments. In this study published in the Journal of Pain and Symptom Management, they found that patients given Reiki during chemotherapy experienced a clinically significant improvement in nausea, pain, fatigue anxiety.

As someone who took a basic reiki course many years ago I don't doubt this - while my brain can hardly compute how it could work I have seen first hand the evidence of improved wellbeing when reiki has been used. I also used it for myself when I was going through radiotherapy and do return to it when it feels the right approach.

Indeed this is not the only research supporting energy healing - a great book I read a couple of years ago is David Hamilton's 'Why Woo-Woo Works, The Surprising Science Behind Meditation, Reiki, Crystals and Other Alternative Practices'. There is a whole chapter on Reiki including research on using it with cancer patients to lessen the impact of treatments.

Osteopenia

Back in 2021 I had a Dexa scan to look at bones - it showed I had Osteopenia and this was likely caused by the cancer treatment - see my blog post here. Well I just read today a great article that looks at bone health - I was pleased to see I'm doing all of that but thought it worth posting on this blog - take a look at: https://chriswoollamshealthwatch.com/your-illness/general-health/osteoporosis-six-simple-steps-for-strong-bones/

Here are Chris Woollams six simple steps to maintaining strong bones – 

• Heal your gut,
• Focus on vitamin D (and possibly K2 for prevention), 
• Magnesium, Phosphorus, Boron,
• Natural calcium intake from plants, 
• Iodine, and
• Weight bearing exercise.

My story featured on Penny Brohn website

Well actually the post on their website is only a very small part of the story but happy to share especially as it will be used in March to promote awareness around prostate cancer. See it at: https://pennybrohn.org.uk/2024/02/26/philips-story/ 

Cancer Care Reviews, Pathways and more

I’d not heard of Cancer Care Reviews until very recently - yet all of us with cancer are meant to have them. Hence this blog to find out more about them….this is my first attempt to capture some of the key issues and look at where we are going in Gloucestershire. 

Research from a while back showed that one in three cancer survivors experience moderate to severe unmet needs at the end of treatment, and for 60% of people, these needs have not improved six months after treatment. It is research like this that led to The National Cancer Survivorship Initiative (NCSI) being set up in 2008 to develop and test a number of key interventions that together are called the Recovery Package.

Evaluations consistently pointed out that implementing elements of the package requires a shift in culture away from dependence on professionals towards empowering patients. It is great that this is recognised but we have a long way to go.


What is a Recovery Package?

These are a series of interventions that are aimed at improving our quality of life during and after treatment for cancer - helping us to self-manage the impact cancer and treatment can have on our lives - see Macmillan's paper on it here: https://www.macmillan.org.uk/documents/aboutus/health_professionals/recoverypackage/recoverypackagesharinggoodpractice.pdf 

If you are not offered these types of support but feel any of them would be useful, you could ask your healthcare team if they can arrange them. The recovery package has four parts:

• Holistic Needs Assessment

• treatment summary

• health and wellbeing events

• cancer care review

They may not always have these names - and in my own treatment I have only come across the first of these:

1. Holistic Needs Assessment (HNA); this is an assessment where we answer questions about our needs and what is important to us. The questions will be about all areas of our life. For example the HNA looks at physical, practical, emotional, spiritual and social needs. Then based on our needs and a discussion with us, the team creates a care and support plan. This can include advice and information on lifestyle, self management, local support and a referral to a specialist service.

Apparently you can have the HNA at diagnosis, the end of treatment, or whenever your needs change. You can also ask to have an HNA when you feel you need it. The HNA ensures that your team spots your needs early and find ways of helping you in the best appropriate way.

In terms of the Care Plan I see that Macmillan also recommend people with cancer should have a co-developed personalised prehabilitation care plan (PPCP) as part of an overall care plan (i); “Individualised exercise, nutrition and psychological support, should be integral to the care of all people with a cancer diagnosis”. 

Just after diagnosis things are not always easy to absorb, remember or understand. However I don’t remember ever having a conversation with anyone about the HNA except a brief phone call. I do remember the tick box HNA form that I have a copy of plus a very sparse Care Plan that was sent through - but certainly there was no talk of Prehab. Indeed as I’ve noted before when I asked my oncologist about exercise and diet he said I was pretty fit and to just keep doing what I was doing - that was without any conversation about what I was doing! 

Self assessment as to whether for example we are doing enough exercise or the right nutrition seems a poor way to do it. We may well know what is needed but for me I hadn't appreciated that in addition to aerobic exercise I needed to doing strength-bearing. This is the time when folks are open to discussions to make changes that support is crucial. If, for example, it is judged that this is not the right time then there should be a way for health professionals to pick up on it at a later date.

I have spoken to a number of folks locally who similarly had one of these HNAs - some remember their conversation but no one I have spoken to was asked about exercise or diet. This seems a hugely wasted opportunity to let people know how they can support themselves and make a real difference to health outcomes. 

2. Treatment Summary; this is a written summary of our treatment for us to take away usually after treatment is completed. A copy is also sent to our GP so we both know what has happened and what to expect after treatment. The summary should include details about the cancer treatment we have had, any tests or investigations we might need, side effects or potential signs and symptoms we need to be aware of and contact details for our healthcare team, in case we or our GP need to contact them. 

I am told that we may find the treatment summary useful if we want to tell others about our care. For example when applying for travel insurance. I have no memory of this but maybe one of my visits covered this - anyhow I will go and request a copy in my next visit!

3. Health and Wellbeing Events; different health authorities provide varying levels of support. Gloucestershire have a small number of talks like on Prehab or specifically on treatments like radiation. These events usually take place in a hospital and last a few hours. Macmillan list a range of talks that some health authorities give;

• claiming benefits and other financial support

• getting back to work or education

• eating well and leading a healthy lifestyle

• the possible long-term consequences of treatment

• the emotional effects that cancer and its treatment may have, and where to seek help if you need it

• being aware of signs and symptoms that may mean the cancer has come back, and who to contact

• local services and opportunities – for example, support groups or local physical activity groups.

This looks more comprehensive than Gloucestershire’s offer - Macmillan do have lots of info on these topics so do call them free on 0808 808 00 00.

Example of Cancer Care Review

4. Cancer Care Reviews; a discussion with your GP or practice nurse. The Quality Outcomes Framework requires all GPs to carry out a Cancer Care Review within six months of receiving a confirmation of a patient receiving a cancer diagnosis. 

The aims of the discussion are to check whether you have any concerns or need any information or support. They are also used to tell you what to look out for, what to do and when you might need to contact your healthcare team for advice. Macmillan have a useful page about these Reviews for professionals: https://www.macmillan.org.uk/healthcare-professionals/cancer-pathways/prevention-and-diagnosis/cancer-care-review

Again I have no memory of any meeting called this but my GP was very supportive throughout my treatment and I guess we covered some of these issues. Indeed unlike many GPs that I hear about from others with cancer, my GP was prepared to raise and discuss issues like the impact of treatment on sex life.


After treatment

There is lots I could write about what happens when treatment is complete - and for many that time can be one of the hardest times as it can feel like support ends and others think you are back to 'normal' - but more of that in another blog. In brief there are various options that continue to involve your healthcare teams input. Some folks might continue to see their oncologist or other member of the team, while some may be discharged and only come back if their situation changes. In my case I am now being monitored every six months with a PSA test and a call from an oncology nurse. 


Cancer Pathways

The above gives a flavour of what we can request. This ‘support’ is part of a Cancer Pathway that aims to give us access to high-quality diagnosis, treatment and care. These pathways are developed to support healthcare professionals at the front line of cancer diagnosis and care. They often include easy to follow flowcharts to guide healthcare professionals deliver best practice diagnosis, treatment and support.

Prostate Cancer UK have an excellent few pages on their website that looks at diagnostic, treatment and support pathways (ii). They aim for example to achieve an early diagnosis in men at higher than average risk of the disease. Their Prostate cancer pathway is in the process of being updated.

These pathways are one of the areas that I think can make a difference to care. At the moment in Gloucestershire - and across the country - we do not have clear pathways that are followed by all our health teams. Indeed this is one of the reasons I joined the Gloucestershire Cancer Patient Reference group a couple of years ago. We need significant improvements. A blog on that Reference Group is for another time - the group has just merged and we are developing new terms of reference but if you live in Glos and are interested in joining the group do get in touch. I have hopes that it will now be a vehicle where more real co-production is possible and we can see some further improvements.

As a representative of the Patient Reference Group I have recently joined (as a volunteer) the staff group looking at Prehab in Glos for a series of meetings. It is a privilege to be part of their plans and passion to build improved services. Some key areas are improving but resources are still not being prioritised and we are a long way off from a quality service….the Prostate Pathway for example is just starting to be looked at and much work will be needed to get health teams on board. 

Very old leaflet!

However here in 2023 more patients should at least be hearing about the Prehab offer from the NHS - that includes the offer of support re exercise, nutrition and in some cases mental health support.

Notes

(i) https://cdn.macmillan.org.uk/dfsmedia/1a6f23537f7f4519bb0cf14c45b2a629/1637-source/ten-tips-prehabilitation-tcm9-355561?

(ii) https://prostatecanceruk.org/about-us/projects-and-policies/best-practice-pathway

How to embed new behaviours

Juicing every morning

It’s all very well talking about stuff like exercise, times to eat, self massage and more (see ‘Getting the basics Right’ blog here or ’Showering Like James Bond’ here) (i), but the biggest challenge is often how to make those behaviours part of everyday life. There is loads and loads written about 'behaviour change’ but I’ve not found it so accessible. In this blog I want to start by looking at broad approaches to change but then look at ways I have found useful.

A while back for work I went on an online half day ‘Healthy Lifestyles’ course. It looked at drivers and enablers to making change - so for example if someone says ‘I want to feel less stressed and know how it is to be relaxed’ this might be a useful ‘driver’ to helping them to improve wellbeing. On the course there was also lots about how to work with helping someone make changes. Interestingly if you take responsibility for helping the change then the person will often take the other view - this even has a name; ‘the righting reflex’. So staying away from telling someone is key and instead try to reflect back what the person is saying. If you hear 'change talk’ then explore and clarify to enable the person to come up with the answers.

The course was great at helping folk explore where they are and changes they may wish to make. However I always get a little cross with all that, as so many of these approaches focus on the individual - and this seems to play into wider societal views that blame individuals for problems (ii). So for example overweight people are fat because of their personal choices about eating and exercise. This ignores the role of economic status, upbringing, genetics, neighbourhoods being less walkable, the explosion in cheap fast-food and processed foods, and the way parents talk to their children about weight - all of these have an impact on obesity. It is also over forty years since Susie Orbach wrote, ‘Fat is a Feminist Issue’; we really don’t seem to have learnt much over those years (see Suzie comment in The Guardian here) (iii)!

A research paper in 'Health Affairs’ they explore this idea of personal responsibility, they write (iv): "The notion that obesity is caused by the irresponsibility of individuals, and hence not corporate behavior or weak or counterproductive government policies, is the centerpiece of food industry arguments against government action. Its conceptual cousin is that government intervention unfairly demonizes industry, promotes a “nanny” state, and intrudes on personal freedoms. This libertarian call for freedom was the tobacco industry’s first line of defense against regulation. It is frequently sounded today by the food industry and its allies, often in terms of vice and virtue that are deeply rooted in American history and that cast problems like obesity, smoking, heavy drinking, and poverty as personal failures.”

The same can be said of the UK. Boris Johnson has just unveiled a ‘Better Health Campaign' to combat obesity - there are some useful bits like banning junk food ads before 9pm and barring 'buy one get one free’ on some unhealthy foods. However all this is more focus on personal responsibility - it doesn’t look at attacking the root causes of obesity—poverty and inequality. And hey what’s with their idea of calorie counts in restaurants - for a start calorie counting is not that useful with obesity (v) and I can’t see how that is going to have a significant impact on behaviour. 

In a previous blog I noted the links between inequality and obesity in the research by Kate Pickett and Richard Wilkinson (vi). The government does at least acknowledge that “obesity is more common in people living in deprived areas”, but their focus is all about reducing people’s weight, as opposed to reducing their deprivation. In another previous blog (vii) I covered Cancer  Research UK's campaign about obesity causing cancer - that again framed obesity as a lifestyle choice and encourage weight stigma. Yet we know ‘fat shaming’ has a counter-productive effect and leads to further weight gains. Long-lasting change is most likely to happen when it's self-motivated and rooted in positive thinking.

The ‘Healthy Lifestyles’ course didn’t look at any of these wider issues and similarly messages in the media are too often simplified down to the personal responsibility approach - and of course at the end of the day that is how, as individuals, we can affect personal changes. However isn’t it time for a more holistic approach that seek to change lifestyle habits by looking at the psychological and physical factors that underpin them but also recognise those wider factors?

A Model of Change

One of the interesting ways of accounting for success and failure in making healthy changes, is the transtheoretical model (TTM). TTM is one of the most widely used and sees change as a process not an event - although it is not without criticism. In brief you can go from precontemplation to contemplation to preparation to action to maintenance where the changes adopted to practicing it for the rest of your life. Understanding where you are in that process can help look at what intervention is best at that point - and therefore move to the next step. Although it's acknowledged that these stages are not as discreet as the model suggests; folks come in and out of the process, relapse and restart (viii). This is not for this blog as you can read lots about this in many places.


Making self care habitual

As noted the ‘Healthy Lifestyles’ course also didn’t really get into more specific tools to embed new behaviours - possibly not being enough time in the session? Yet it seems to me this is possibly one of the more valuable ways we can support ourselves and others? B.J. Fogg writing in the acclaimed book, "Tiny Habits: The Small Changes That Change Everything” (ix) says 3 things will change your behavior in the long term: 

Option A:  Have an epiphany
Option B:  Change your environment
Option C:  Take baby steps

He writes on the website: "Creating an epiphany is difficult. So rule out Option A unless you have magical powers—I don’t. On the other hand, Option B and Option C are practical. And they can lead to lasting change if you follow the right program".

The book is full of much good info. Ayurvedic practitioner Dr Sam Watts of Mind, Body, Medical in a recent FaceTime video suggested four key tools that are covered in the book:

1. Tagging. This is where you ’tag’ your new behaviour onto an existing behaviour. So for example tagging meditation onto doing the school run; using time sitting in the car after dropping the children off. Or as in my case, a self massage after a shower. This is such a brilliant way of embedding new behaviours.

2. Small goals. The more we are successful, the more successful we are; success breeds success. So small goals will lead to dopamine hits which will help us perceive we are successful and encourage us more.

3. Deadtime. Where can we fit stuff in? While the kettle is boiling is there time for squats, stretches or breathing? Or using 10 mins in lunch break for a mindfulness activity?

4. Positive mindset. We can change reality by changing perceptions - one example that I remember is Victor Frankl, who maintained his body weight in the concentration camp by creating his own reality. So are there ways to turn negative thoughts into positive ones before going to sleep?

For me knowledge is one of the key factors that help - knowing that something can have an impact is a significant motivators for me. I therefore also liked this blog which covers that aspect, '10 Science-backed Tips to Making a Health Behavior Change that Sticks': https://medium.com/lifeomic/10-science-backed-tips-to-making-a-health-behavior-change-that-sticks-8655c3bbde50

 

Although when I find so many useful behaviours which ones should I prioritise? Finding our 'protocol' or self-care practices is an on-going challenge - and sometimes delight! I also see some of those practices changing and adapting as life goes on.....

Lastly it is said that it takes 21 days to structurally alter the brain so that a new behaviour becomes a habit. Good luck!

Update 7/11/20: I like this tip from Gloucestershire's Katie Elliott of 'Little Challenges': "I’ve learned that a new behaviour should feel so easy that we’ll be able to do it successfully at least 80% of the time. If not, the aim is to keep making the behaviour simpler until it feels like something that would be manageable on pretty much any day - even a really dreadful one. Only once we’re in the habit of doing that one small thing successfully - and having experienced an increased sense of self-efficacy as a result - is it time to scale up to something a little more ambitious. And then again. And again. It sounds slow, but it’s actually a lot quicker than setting huge goals and never reaching them".

Update 12/01/21: This TEDx talk says just do it for a minute and take the struggle out: https://www.ted.com/talks/christine_carter_the_1_minute_secret_to_forming_a_new_habit

Updated 12/01/22; Love this quote!

 

Update 10/8/22; See great little film at: https://youtu.be/75d_29QWELk

Notes:

(i) ​https://myunexpectedguide.blogspot.com/2020/08/getting-basics-right.html

and https://myunexpectedguide.blogspot.com/2019/12/showering-like-james-bond.html

(ii) https://www.psychologytoday.com/us/blog/real-healing/201308/i-see-fat-people

(iii) https://www.theguardian.com/society/2018/jun/24/forty-years-since-fat-is-a-feminist-issue
(iv) https://www.healthaffairs.org/doi/10.1377/hlthaff.2009.0739
(v) https://www.scientificamerican.com/article/another-misguided-war-on-obesity/
and https://www.anhinternational.org/2018/06/28/type-of-fuel-not-the-quantity-that-really-matters/
(vi) https://myunexpectedguide.blogspot.com/2020/07/cancer-treatment-and-climate-change.html

(vii) https://myunexpectedguide.blogspot.com/2019/12/social-prescribing-for-people-living.html

(viii) https://www.health.harvard.edu/mind-and-mood/why-behavior-change-is-hard-and-why-you-should-keep-trying

(ix) See more at: https://www.tinyhabits.com and https://youtu.be/A0veC0L7pM0

Getting the basics right

I have been prompted to write this blog by doing Sam and Holly Watts' week-long Ayurvedic Challenge. They concentrated on several key practices that don’t seem to get a mention often enough - maybe they are seen as too mundane by some? Anyway I so appreciated the opportunity to get back to these basics - and realise that by putting my attention on them it can lead to me doing more of them more intentionally. So what am I talking about? 

Well there were five aspects to their Challenge and two of them are new but make lots of sense. Interestingly a healer I see regularly says this week that she senses that my energy is better; could it be these practices - I think they have had a big part to play. The practices also came with a meal plan that was very wonderful to compliment the week; you will need to sign up to Sam’s Mentor programme if you want access to that - or get access if he does another Ayurvedic Challenge.

One of the aspects I’ve appreciated most in Sam’s work is his vision to bring healing to many more people by raising awareness of practices, herbs, nutrition and more; in effect restoring our long lost knowledge to heal ourselves. Anyway to the five practices:

1. Rhythm. First is getting the rhythm right in terms of getting up and meal times and I’m already into that - see my recent blog here (i) - I have lapsed a couple of times with the going to bed by 10pm bit of the rhythm and sometimes the meal times have gone astray. However the rhythm makes sense and I have sort of intuitively known that I should be going to bed earlier - in the past I’ve usually got up 6.30 or 6.45 on work days but now that is every day - the extra time in the morning has been a real gift.

Sesame oil

2. Self-massage. Or in Ayurvedic talk, ‘Abhyanga’. This is a simple 3-5 minute oil massage on ourselves. The oil can be sesame (not toasted), olive oil or coconut, or there are specific Ayurvedic medicated herbal oils you can use. Oil is best warmed before use. In the Challenge Sam took us through how to massage our whole body, one limb at a time, feet first then working up each leg, then abdomen (only ever in a clockwise direction), then both hands and arms and finishing with shoulders, neck and face. Always work the strokes towards the heart - and apparently deep “pulling” stokes that stretch the skin of the face can help clear wrinkles. In terms of benefits this is what Sam says:

"You want to try and make your massage strokes rhythmic and to perform the massage as mindfully as possible; really try to connect with it rather than viewing it as 'just another thing to tick off.' Five minutes is all you need, but trust me the physical, aesthetical and emotional benefits this practice can induce are profound, and I have seen my patients benefit from this ritual time and time again. Some of the benefits include:

• Stimulating immunity (very topical at the moment)

• Reducing stress hormones

• Flooding the body with our feel-good endorphins

• Increasing circulation

• Mobilising the lymphatics

• Reducing the visual signs of ageing by increasing skin elasticity

• Increasing energy and vitality

• Inducing a sense of calmness"

This can be done anytime of day but I’ve slotted it in after my shower very easily.

I'm helping publicise this and will join on Tuesday

3. Me-Time. This is Sam's version of meditation or mindfulness. In Ayurveda meditation is a key daily practice that has lots of clinically proven benefits like improved mood, enhanced immunity, reduced inflammation that causes disease and protection against stress. I will no doubt be doing a separate blog on this as it is something I have struggled with but continue to do regularly. 

What I liked about Sam’s approach is, that by calling it Me-Time, he is hoping to open the door to those who find practicing meditation difficult. Indeed he says while doing a research project with cancer patients even the word meditation had a strange effect on people’s adherence, whereas Me-Time is about focusing on the end result. So can we find 10-15 minutes of “Me Time” every day? Sam suggests this could be sitting quietly in the garden listening to the wind in the trees, sitting on a park bench, looking at a view or perhaps a silent walk? Does that make it easier?

I joined this last week - it was brilliant - still places for Monday

4. Movement. We need to do something to get the heart racing and to stretch us. Brisk walking, rebounding, cycling and more are all good but it is yoga that ticks lots of boxes as you can combine the Me-Time with it, but also the benefits are huge. Again this is another blog but you can see various other blogs about the power of exercise here (ii).

One site to help with exercise that Sam recommenced was 'Yoga with Adriene’ (iii) - she has over 7 million viewers but I hadn’t come cross her. In the past I have done a fair bit of yoga but not managed recently  in my weekly routines. I’ve tried a few of Adrienes’ YouTube and have enjoyed so maybe I will see how that might fit into my week.

5. Rest. Quality sleep is critical to sustain optimal health. Too many of us forget this and live lives that burn candles at both ends and ignore the huge value of restorative sleep. Sleep is the way we repair and rejuvenate our minds and bodies. Indeed without good sleep we are at risk of various chronic diseases including cancer, more likely to be involved in road traffic accidents, less able to think straight, less sex drive….you get the picture….but if not here is an article (iv).

Sleep is key in Ayurveda and is considered to be as important as nutrition in terms of maintaining health and wellbeing. When there are ‘sleep imbalances’ this is linked to the doshas - or constitutions of vata, pitta and kappa - and when balanced they maintain the systems of the body. It is interesting to see how different types of sleep disturbances are linked to different causes (v). But hey that is a whole another book. I was also interested to read you can't catch up on sleep at the weekends - see here (vi). There are also dozens of approaches to getting good sleep which I won’t cover here. 

Notes

(i) https://myunexpectedguide.blogspot.com/2020/07/getting-in-rhythm.html

(ii) https://myunexpectedguide.blogspot.com/search/label/Exercise

(iii) https://yogawithadriene.com/

(iv) https://getpocket.com/explore/item/what-happens-to-your-body-on-no-sleep

(v) https://www.mapi.com/ayurvedic-knowledge/sleep/balance-your-body-with-ayurved-to-sleep-better.html

(vi) https://mensvariety.com/sleep-deprivation-study-229/