For yoga teachers, teachers-in-training, therapists and those who want to learn about the art of healing touch. This weekend workshop explores how hands-on yoga assists and adjustments can help yoga students deepen their practice, as well as creating a safe and empowering space to let go.
Learn how to make restorative yoga postures even more relaxing, Ayurvedic Yoga Massage techniques, and pressure points to take your clients’ experience to the next level. You’ll gain confidence in giving hands-on assists and guided relaxation sessions, as well as enhancing your knowledge of teaching and adjusting restorative yoga postures. This course is especially important for those who may have completed their teacher training online.
All course students receive playlists to use the power of sound for relaxation, guided meditations and visualisations, a yoga flow and restore sequence, and goodie bags to support your personal and professional development.
Pre-course work: Develop a practice of Abhyanga or ‘self massage’. Abhyanga involves using a specific oil depending upon your mind-body ‘type’ according to Ayurveda, and massaging the body in a slow and mindful way. Course students are asked to practice this at least three times per week before the course starts, as a way to build confidence in giving hands-on massage, to develop intuitive touch, and enhance their relationship and respect for their own body. Your mind-body type and the specific oil to use can be discussed upon booking.
Post-Course work: Design a yoga and relaxation session, outlining the postures, adjustments, props, sounds, massage techniques and any guided meditations you’d use. Describe why you chose each posture and technique, and what affect this would have on the mind and body of the person practicing. Present the course either in essay form (800-1000 words), with photos and accompanying notes, or a video and accompanying notes. To be completed within 1 month of the course date.
Topics covered:
Touch Therapy
Yoga Posture Hands-On Assists & Adjustments
Marma Points & Practice
Marma Meditation
Therapeutic Use of Essential oils in class
The Nervous System
Restorative Yoga Postures and assists
Savasana and Savasana adjustments
Deep Relaxation techniques: Guided meditation and pranayama
According to Ayurveda, Summer is a time when Pitta energy (the energy of heat, acidity, sharpness, and irritability) is at its peak, and so any issues relating to Pitta – think rashes, mouth ulcers, acidic digestion and migraines, are a little more likely to occur in those of us who are susceptible to them. If you drink lemon water in the morning, it’s a good idea to switch to lime during Summer, as lime is slightly more cooling than lemon. You’ll still get the benefits of boosting digestion, and a good dose of vitamin C and antioxidants, without the overly sharp nature of lemon.
In the heat of August, it’s good to have a couple of tonics on-hands to sip (or in this case, shot) so try this combination of cooling cucumber, lime, mint and coconut water as a morning wake-me-up or to help you cool-off midday. There will be a good amount of pulp left over from this recipe, which you can freeze in an ice-cube tray, and use as a base for smoothies or cocktails!
INGREDIENTS
(makes roughly 1/2 litre)
1/2 cucumber
1 whole lime + juice of 1 more lime
1 handful fresh mint
1 + 1/2 cups coconut water (add a little more if needed)
METHOD
Add all ingredients to a blender and whizz well
Pour through a sieve into a large bottle (I use a funnel too, which prevents it from spilling everywhere!)
Freeze the pulp to use in smoothies or cocktails
Store in the fridge, and shake well before decanting into shot glasses
Please remember not to take this blog post as medical advice and always listen to your intuition. Consult a healthcare professional before making changes, or if you are concerned about an issue.
Also known as ‘Atopic Detmititis’, eczema is one of the most common skin issues, especially in young children. The skin is closely linked to the immune system, and eczema is one of the most immune-system mediated skin issues. Eczema can be triggered by environmental irritants, which when cause an abnormal immune response, indicating that the client may already have a lot of internal inflammation, or the beginnings of an autoimmune condition. The word ‘itis’ refers to anything inflamed or irrtated, so the name ‘dermatitis’ can give you a clue as to the symptoms.
According to Ayurveda, the skin reflects the health of rasa dhatu, the first ‘layer’ of bodily tissue, and therefore indicates how nutritious our food is, how well we’re digesting it, how strong the immune system is, and how stressed we are. Many skin issues are linked to an excessive amount of Pitta energy rising to the surface of the skin and overheating and irritating it, increasing the qualities of oiliness too. Whilst some types of eczema could be caused by external factors such as an allergy to a specific skin cream or material, it’s much more likely that focusing on internal factors like digestion, an accumulation of ama, and emotional stress will give better results with eczema. Ayurvedic texts say that inflammatory skin issues and rashes may get worse before they get better, so it is important not to stop a treatment too early if you are sure of the diagnosis.
When it comes to looking at the remedies for eczema, each ‘remedy’ deserves an exploration of its own, so dive into whichever root cause you feel could be triggering your eczema (are you also intolerant of dairy? It’s most likely you have a gut health issue; do you suffer from blood sugar issues or diabetes? This could be the root cause). Remember that your health is your health, and we each need different things in order to be healthy. You may have heard a ketogenic diet or intermittent fasting is great for biohacking your body, but does it actually work well for you? You might think that lots of high intensity workouts is the way to get healthy, but is it actually causing more inflammation and fatigue within your own body and mind? Consider the root cause that could be linked to your eczema, or that of someone you know, and work from there.
Remember Ayurveda’s key principle; ‘like increases like & opposite brings balance’, so look to bring in the opposite qualities of eczema to remedy the issue. Qualities of Eczema: Hot, sharp, dry / sometimes ‘wet’, heavy, rough
Possible causes of eczema:
An accumulation of ama (toxins in the digestive tract)
Weak digestive fire
Intolerance to foods like dairy, wheat, eggs, soy, peanuts, citrus fruits, which is usually linked to a gut health problem like leaky gut or candida.
An autoimmune condition caused by excessive inflammation within the body
Stress and anxiety
Congested liver and gallbladder
Excessive consumption of pitta-aggravated foods like sour, salty and pungent tastes.
Consuming too many heavy foods like oils and processed fats
A diet high in sugar and refined carbohydrates
Overuse of cosmetics
Excessive alcohol consumption
Occasionally, eczema can be caused by a combination of someone with excessive pitta energy being exposed to excessively Vata weather (such as in the cold and dry air of Autumn and Winter)
Inability for the skin to sweat and detox properly., causing congestion in other internal organs like the lungs.
Environmental toxins or triggers such as dust mites, moulds and pollen
Signs + Symptoms
Red, scaly skin often on the inner sides of the joints like elbows and knees, or on the cheeks
Extremely itchy
Skin breaks and possibly bleeds when scratched
Remedies Qualities to favour: cool, light, smooth, flowing, clear.
These are just some of the remedies we look at for eczema on the Modern Ayurveda & Holistic Health Level 2 course. Students of the course will get to learn a lot more.
Food allergens and intolerances can often indicate the you may have leaky gut, in which case this would be the place to focus on when healing.
Consider where the issue is located on the body, as this can indicate a link to one of the internal organs that may be congested and contributing to the eczema. This can also link to an internal organ the client may have a dysfunction within. (e.g. eczema on the cheeks can indicate accumulated ama in the intestines).
Adopt a pitta-reducing diet, with less hot, spicy, pungent, sour and salty foods, and more cooling, naturally sweet, bitter, astringent and light foods.
Specific foods: cucumber, leafy greens, coconut in all forms, ghee, chia seeds, flax, courgette, hibiscus, bananas, turmeric, dark coloured berries, asparagus, celery, papaya, pineapple, oily fish, omega 3 fats from nuts, seeds and brussels sprouts (limit consumption of nuts and oils as they are ‘heavy’), quercetin from apples, red onion, peppers and tomatoes. Zinc from pumpkin seeds, chickpeas, cocoa, cashews, kefir (non-dairy), mushrooms, spinach and chicken.
Herbs: Hibiscus, candeldula, chamomile, mint, turmeric + black pepper, rose, cardamom, marshmallow, aloe vera, slippery elm, shatavri, saffron, coriander, parsley, liquorice. For acute cases, use blood-cleansing herbs like dandelion, red clover, yarrow, barberry, sandalwood, guggul, or honeysuckle. These can all be used externally and internally.
Advise drinking a warm tonic of almond or coconut milk with saffron, triphala, cardamom, shatavri, turmeric, black pepper and ghee. Sweeten with maple syrup.
Ghee (externally and internally). Ayurvedic external ghee remedy for inflammatory skin issues: Place ½ cup of ghee in a copper vessel with ¼ cup water. Keep for a month, stirring with a copper spoon each day. The ghee will turn w pale whitish colour and begin to smell a little like coconut. This method makes the ghee more absorbable for the skin.
Supplements: zinc, quercetin, vitamin D, magnesium, curcumin, probiotics and prebiotics, vitamin C.
Earthing (going bare-foot) to strengthen the immune system and reduce inflammation
Balancing circadian rhythms
Sufficient sunlight exposure
Red light therapy
Optimising sleep
3-5 day kitchari cleanse
Reducing stress
Eliminating possible allergens like dairy, wheat, peanuts, soy, eggs, fish and sugar
Reduce alcohol, caffeine and refined carbohydrates
Regular abhyanga (self-massage) with coconut oil, especially during Autumn and Winter
Focusing on detoxing the liver
Switch to a deodorant without antiperspirant so the body can sweat and detox naturally
Eliminate all synthetic skincare products – use natural oils only
Epsom or Dead Sea salt baths
As a preventative approach, breastfeeding children can help protect against eczema.
Give yourself a dose of inner sunshine to match the warm, sunny days we’ve had recently!
Sun exposure is massively beneficial, but it results in a little bit of natural oxidative stress (natural cell damage and the process behind ageing). SO, to give yourself a boost of cell-repairing, anti-inflammatory and antioxidant benefits, PLUS boosting your body’s own antioxidant capacity, whip up these little glasses of sunshine. You don’t even need a juicer!
INGREDIENTS
(makes 8-10 shots) – 1 thumb size piece of fresh ginger (more if you like things spicy) – 1 little finger size piece of fresh turmeric – Juice and zest of 1 lemon (I literally put the whole half lemon in there too as the pulp and skin are super beneficial) – Pinch of black pepper – 1 cup of water
If you tend to feel overly hot, irritated and feel like you may have a ‘pitta’ imbalance, swap the lemon for lime, use less ginger, and make things more hydrating and cooling by blending with coconut water.
METHOD
– Add everything to a blender and whizz well. – Pour through a sieve into your glasses. – Cheers!
Skin is an inside issue. Yep, despite the abundance of creams and lotions promising to transform rashes to radiance or pimples to ‘perfection’, the only real and true way to heal chronic skin problems is to dive beneath the surface. Creams, oils and lotions can of course be a big help, and oiling the skin (known as abhyanga in Ayurvedic medicine) is a vital aspect of self-care both physically and emotionally, but the skin is almost always a sign of something happening within.
Skin is the body’s largest organ, and one of its primary functions is detoxification. The ability for us to ‘detox’ via sweating and releasing wastes is so incredibly important, which is why swapping your anti-perspirant deodorant to a natural deodorant that still addresses body odour but doesn’t stop you sweating is an easy swap for better health. If the skin is unable to release wastes, these ‘toxins’ are pushed back into the body, where they look for other exit routes; the lungs (which aid in releasing toxins via breathing), the kidneys (which filter waste), and the liver, which is also a key organ for detoxifying wastes from the body. Caring for the skin therefore includes caring for the lungs, liver and kidneys, as well as gut health and blood sugar balance – all before putting anything on your skin!
Psoriasis is considered to be a chronic inflammatory skin disease, where cells in the epidermis (just below the skin’s outer surface) divide much faster than usual, and shed prematurely. According to Ayurvedic medicine, psoriasis indicates an imbalance in the Kapha and Pitta doshas: the building and massing qualities of the Kapha dosha encourage new cells to grow excessively, and the inflammatory, hot qualities of Pitta cause redness, itching and possible bleeding.
Possible causes:
Poor gut health
A diet high in sugar and processed foods
High acidity
Damp environment
Stress
Poor liver function
Improper breathing
Compromised kidney function
Low hormone levels – especially oestrogen (or extreme fluctuations in hormone levels throughout menstrual cycle)
Side-effects from medication
Possible Symptoms:
Red, scaly plaques covered with overlapping silvery shiny scales
Bleeding
Itching
Most commonly found around the wrists, elbows, knees and scalp
Tiny dents in fingernails and toenails
15% of those suffering with psoriasis develop a type of arthritis and subsequent joint pain
Remedies:
Decrease Stress
Breathing techniques (breathing only through the nose, 4-7-8 breathing, alternate nostril breathing, Wim Hof breathing, chandra bhedana pranayama)
Increase fibre – this binds to toxins which may cause psoriasis, and promotes their excretion. Choose vegetables, fruits, psyllium husk, oats and legumes.
Cut out sugar, processed foods and highly acidic and inflammatory foods (including dairy and eggs, which can increase acidity and inflammation). Choose a plant-based whole foods diet.
Decrease alcohol and caffeine
Himalayan and Epsom salt baths
Coconut or castor oil applied topically.
An ayurvedic formula of ghee and water in a ratio of 1:2, mixed thoroughly. This is often left for a month to infuse, but can be used immediately if you’re able to mix it vigorously.
Get plenty of natural sunlight
Address your home environment – ensure it isn’t damp or harbouring mould, and keep it well ventilated.
Supplements: Vitamin D, E & zinc
Consider an initial juice fast of celery, apple & coriander for 1 – 3 days.
Herbs: Calendula, Turmeric and black pepper, Ginko Bilboa, Triphala, Ashwagandha, Milk Thistle, Cleavers
There are pros and cons when it comes to smoothies. In some cases they can cause bloating, and if you’re adding lots of fruit and sweeteners, you could be consuming way more sugar than with a regular meal. The really GOOD part of this smoothie however, is that it’s low sugar & packed with seasonal greens and powerful nutrients, giving you a dose of almost medicinal superfoods in one glass.
Whatever smoothie you’re making, fill it with greens to get your fill of antioxidants and vitamins. If you’re a confident forager, this is the perfect time to grab those seasonal greens and pop them in too. Today I found dandelion greens and sweet fennel whilst out walking. This blend is packed FULL of all the good stuff to boost digestion, lower inflammation, enhance liver health, and to aid in the body’s natural detox ability.
Sweet fennel does indeed taste quite sweet, and you’ll find it growing in hedgerows throughout May. As always, it’s important that you’re 110% confident about anything you pick, but if you do find some, the benefits include remedy-ing indigestion, heartburn, acid reflux, relieving constipation, reducing bloating and gas thanks to the component Anethole found in the plant. It can also help naturally soothe upper respiratory tract issues like coughs and bronchitis, and in infants it can help calm colic.
If you find sweet fennel – or any other seasonal greens this weekend – try something a little like this to get your green goodness fix!:
Serves 2: – 6 sticks of celery – 1 apple – 1 handful parsley – 1 handful sweet fennel fronds – 1 handful dandelion greens – 1 handful spinach – 1 Knob of ginger – 2 tsp ground milk thistle – 1 cup spring water
Living ‘seasonally’ is about much more than what we eat (although if you can eat seasonal foods, that’s a really good start!). We evolved for thousands of years to shift and oscillate as the seasons change – naturally opting for a more restorative Winter with hearty meals of proteins and fats, and a more active, vibrant Spring and Summer with plenty of greens, sunlight, and social engagements. You may already feel drawn to alter your habits from season-to-season, but there are still so many ways we prevent ourselves from living seasonally. All it takes is a few very simple, easy changes, and you’re likely to feel the huge physical and mental benefits of living in tune with the seasons in no time at all. Get all the info in my latest blog for Ekhart Yoga.
There really is such an abundance along the hedgerows at this time of year! Wild garlic, nettle, cleavers, dandelion, purple dead nettle, ground elder, wood sorrel, primrose, and so much more. What might look simply like a mass of weeds and plants is totally transformed when you begin to recognise these edible and medicinal herbs for what they really are. Of course – it’s important to only pick a small amount to make sure the plants can return next year!
If you’re feeling like a confident forager, wild garlic mustard (also known as Jack-by-the-hedge or ‘hedge garlic’) is a great plant to find right now – it tastes just as the name suggests – a little garlicky and a little mustardy! The whole plant (including the root) can be eaten and turned into a delicious wasabi-like mayo.
It’s super high in vitamin A, beta carotene, vitamin C, calcium, iron and zinc, as well as having really impressive levels of omega-3 fatty acids. Try this superfood mayo recipe this week & always be 110% sure of anything you’re foraging!
INGREDIENTS
– 3 entire wild garlic mustard plants (root, stem, leaves and flowers) – 3 tbsp white wine vinegar – 1 organic egg yolk – 1 pinch salt
METHOD
– Wash the wild garlic mustard and finely chop. – Add everything minus the egg to a blender and whizz to create a hummus-like texture – Add in the egg yolk and whizz again – Decant into a clean jar and leave to set in the fridge for a couple of hours. – Enjoy as a dip, spread on sourdough, or toss through this season’s new potatoes
Oil pulling is an ancient technique that remains highly relevant and effective today. Before the invention of plastic toothbrushes, cleaning the mouth was a longer (and possibly more effective) process of using oils, herbal sticks, and medicated mouth washes. Today, oil pulling has become a popular practice amongst those studying holistic health practices, with the most commonly used oil being coconut. Oil pulling can be effective for preventing tooth decay, cleansing the digestive tract and sinuses, more deeply cleaning the mouth, strengthening the gums and teeth and providing a gentle daily detox. Although swishing coconut oil around the mouth is indeed beneficial, there are actually many different oils and techniques that can be utilised depending upon each person’s unique needs, the season, their age, and any imbalances they may currently be experiencing.
The classical Ayurvedic text Charaka Samhita describes the benefits of oil pulling:
“It is beneficial for strength of jaws, depth of voice, flabbiness of face, improving gustatory sensation and good taste for food. One used to this practice never gets dryness of throat, nor do his lips ever get cracked; his teeth will never be carious and will be deep rooted; he will not have any toothache nor will his teeth set on edge by sour intake; his teeth can chew even the hardest eatables.”
– Charaka Samhita Ch V. 78 to 80.
Oil-Pulling Practice
Before oil pulling, use a tongue-scraper (I use Urban Veda’s – get yours HERE.) to gently remove any white coating from the tongue. This white coating is a sign of ‘ama’ (loosely referring to ‘toxins’), and is a sign that the digestive system is a little sluggish, that you have a build-up of ‘toxins’ in your body, or that last night’s dinner was unsuitable for you. It’s quite normal to have a small amount of white coating on the tongue each morning – especially if your evening meal was consumed late – but a thick coating of yellowish or green can indicate deep-seated ama, and needs to be addressed.
After tongue scraping, fill the mouth with 1 tbsp of oil, and gently swish it around your teeth and gums. Depending upon the type of oil used (indicated below), the practice can last for two to twenty minutes. The shorter oil pulling method is known as Kavala, and is beneficial for removing excess saliva, bacteria and helps more deeply clean the mouth. A longer oil-pulling method known as Gandusha, involves filling the mouth with a slightly larger amount of oil, and holding it in the mouth without swishing at all. Gandusha can help detoxify the digestive system, prevent tooth decay, strengthen the gums and teeth, as well as clearing the sinuses, remedy vertigo, and calm excessive Vata energy from the systems. Throughout this practice, hold the oil in the mouth for up to twenty minutes, or until the eyes begin to water, saliva fills the mouth, or the nose begins to run (these are all signs that the cavities of the head are becoming decongested). When you have finished the practice, spit the oil into the trash, so as not to clog the drains.
Kavala (the shorter duration of swishing oil around the mouth) has become the more popular modern-day choice, and is still very beneficial for oral health and the digestive tract. This method can be done as a daily practice. For sinus issues and overcoming illness however, Gandusha is recommended.
Which is the best oil for me?
As with pretty much everything in the world of Ayurveda & holistic health: it depends.
It depends upon your dosha, any imbalances you may have, and the season, as well as anything else you may have personally going on for you in your body or mind. A practitioner or wellbeing coach can help guide you towards which oil may be the best for you, but as your own healer, it’s great to be able to empower yourself to make these decisions.
Pitta
Coconut oil. This type of oil is cooling, moisturising, and helps remove excess hot Pitta energy from the body. Coconut oil also contains anti-bacterial and anti-fungal qualities and is gentle enough to use daily. For easy-to-use Coconut Oil Pulling Pops recipe, click HERE.
For Pitta Imbalances:
Ulcers
Inflamed or bleeding gums
General feeling of ‘heat’ in your body
Cold sores
Knowing you’ve consumed way too many hot, spicy and acidic foods recently
Use castor oil for all of the above, especially if you feel a sudden onset of heat in your system. Castor oil can help remove heat from the body, and whereas you may need to ‘pull’ oils like sesame or coconut for 10-15 minutes for optimum results, castor oil can do the job in just a couple of minutes.
If castor oil is not available, coconut oil can still help remove excess burning and irritation of the mouth
Vata
Sesame Oil. Sesame oil is naturally nourishing and warming, (helping to balance Vata’s cold qualities), and is thought of as the most traditional oil to use for oil pulling. Sesame oil is cleansing for the mouth and helps strengthen the teeth and gums.
Vata imbalances
Toothache
Chipped or weak teeth
Eroding enamel
Dry mouth
Receding gums
Dryness of the body and skin
Use warm sesame oil if you feel generally cold asnd dry.
Use castor oil for just a couple of days if you’re suffering with incredibly dry, flaky skin. Do not use for longer, as the cooling properties of this oil can be too cold for Vata issues.
Steep 5 cloves in your sesame oil for a week, as this can help reduce oral pain and is warming
Kapha
Sesame Oil. Sesame oil is naturally nourishing and warming, (helping to balance Kapha’s cool qualities), and is thought of as the most traditional oil to use for oil pulling. Sesame oil is cleansing for the mouth and helps strengthen the teeth and gums. Gandusha is very beneficial for clearing lethargy and mucus associated with excessive Kapha energy. Gargling with warm salty water is also a beneficial way to clear and cleanse the Kapha mouth.
Kapha imbalances
Excess ‘ama’ on the tongue
Sluggish digestion
Lethargy and general heaviness
Mucus and phlegm
Steep cloves in your sesame oil for a week, to promote more warming properties to the oil.
You can also add essential oils like myrrh and cinnamon, although it’s important to ensure the oils are edible and high-quality.
Medicated Triphala oil is a good choice for excessive phlegm and mucus.
After your oil pulling session, be sure to rinse out your mouth and brush your teeth.
The first in a new series of blog posts focusing on improving health and wellbeing naturally, with foods, movement, meditation, natural herbs and daily practices to help you feel your best! Be sure to consult a trusted health-care provider before implementing changes. Wellbeing consultations and health-coaching sessions available to book with me now, more details HERE.
Email emma@emmanewlynyoga.com to book.
For hundreds of years, gout was associated only with the upper class, who had access to rich foods, meats, sugar, and frequently enjoyed feasting. Today, gout most commonly impacts men over the age of 40, but I’m seeing more and more young people suffering with it too. Unfortunately, the same goes for issues like diabetes, obesity and heart disease; these illnesses previously only occurred later in life, but children brought up with a poor diet high in sugar, little exercise and mounting stress are experiencing diseases earlier than ever.
Gout is an inflammatory joint disease, caused by having too much uric acid in the blood, tissues and urine. Uric acid itself isn’t inherently harmful at all – it’s actually a powerful antioxidant – but in excess it causes damage. Uric acid builds up as a result of excessive chemicals known as ‘purines’ found in specific foods. Most people are able to digest purines with no problem, but people who suffer from gout don’t naturally produce enough of the digestive enzyme uricase, causing crystal-like structures to form in joints like the big toe, ankles, knees, and even the fingers. Gout typically causes redness, pain and swelling, making the joint painful to move (although movement is actually very beneficial to help reduce pain and inflammation in the joint). If gout ‘attacks’ repeatedly continue, this can damage the underlying joint.
If you’re experiencing joint pain, it’s important to investigate thoroughly, as gout is not commonly tested for in blood tests. This has meant many people suffering with gout have wrongly been referred for operations and joint replacements, including those who have been diagnosed with a broken bone and put in a plaster cast for six weeks! These treatments entirely unnecessary and don’t help the root issue.
What causes gout?
A diet high in ‘purines’ (listed below)
Excessive protein
Excessive alcohol
Obesity
Stress
Genetics (although this is not the cause of gout – lifestyle factors are the trigger.)
Poor kidney function
Crash-dieting
Medications
Joints that have previously been injured are more susceptible to gout.
Whilst the mainstream allopathic treatment for gout is often N-SAIDs like Ibuprofen or Advil, or prescription medications, gout is actually a condition that can very successfully be treated naturally. Whilst pills and prescriptions can be very helpful, the problem lies in the fact that they often merely mask symptoms without addressing the root cause, meaning the problem will never truly go away unless it is treated naturally.
Diet, herbs, supplements and simple lifestyle practices naturally and effectively help gout, so try the following:
Eliminate high-purine foods: beef, shellfish, organ meats, anchovies, mackerel, asparagus, gravies and broths, peanuts, yeast, sardines, sugar, beans and pulses, spinach. Some people find that strawberries, tomatoes and oranges trigger gout too.
Cut down on alcohol
Reduce refined sugar and processed foods
Limit dairy and eggs (which can be inflammatory)
Opt for a whole-foods, plant-based diet, favouring the following foods:
Omega 3s from nuts, seeds and healthy oils like coconut and olive oil
Consume plenty of folate from broccoli, brussels sprouts, cabbage and kale
Ginger and turmeric are powerful anti-inflammatories
Quercetin (found in red onions, red peppers and apples)
Bromelian (an anti-inflammatory found in pineapple)
Add 1 tbsp apple cider vinegar to warm water and drink each evening to reduce inflammation, help break up purine crystals and balance blood sugar.
At least 2 litres of water per day
Fresh vegetables, especially cucumber, celery, sweet potatoes and carrots, kelp and green vegetables
Fresh fruits, especially cherries, blueberries, apples, bananas and pineapple
Consume anti-inflammatory herbs like oregano, turmeric with black pepper, ginger, boswellia, chamomile and celery seed extract. Ground elder or ‘Bishop’s gout weed’ is also beneficial, and grows freely in the UK countryside in Spring.
Ensure you’re getting plenty of good quality sleep, without excessive screen time or bright lights at night. The darkness and sleep hormone melatonin is one of the most potent antioxidants we’re exposed to, and a vital anti-inflammatory.
Apply frankincense, coconut oil and wintergreen oil topically
Get plenty of movement and exercise (swimming, walking, cycling and yoga are all great)
Ensure you’re getting enough vitamin A, E, and B vitamins
Practice reducing stress with guided relaxation, breathwork, meditation and time spent in nature
Spend plenty of time in natural sunlight
Beneficial supplements include: Magnesium, essential fatty acids, B vitamins, vitamin C, vitamin E, zinc, and glucosamine if you have experienced multiple gout flare-ups which may have damaged the joint and cartilage.
Have an issue you want to address naturally? Get in touch!
Emma Newlyn Yoga 