After a long weekend of biking, hiking, and swimming with the kids,  I got a sneak peak of what was to come this summer.  Lots of bumps, scrapes, and bruises!  Instead of putting a damper on our activities, however, with each fall we pulled out the trusty first aid kit.  The kids have come to rely on this magical bag that can make the bleeding stop and the pain lessen.

It's easy to make your own first aid kit, and fill it more natural solutions to minor injuries. Make a small one with the essentials below to throw in your backpack, and then make a larger one for the car.  You'll be ready for anything that comes your way!




1. The Basics
    -Natural Bug Spray
    -Sunscreen
    -Protein Bars
    -Emergen-C: These vitamin packets are a great way to keep your nutrients up when traveling. 
                          Add the powder to water and you have a great way to re-hydrate after a long hike

2. The Meds
    -All Purpose Salve:  Look for a salve that contains comfrey, St. John's Wort, calendula,
                or plantain.  Apply to cuts, scrapes,  & bug bites to disinfect, soothe, and
                accelerate healing.  Also great for dry, cracked skin.

    -Tea Tree Essential Oil: A great disinfectant!  Use sparingly on infected cuts to
                       speed healing.  Also great to sniff to ease nausea.

    -Homeopathic Arnica:  These little pills work wonders!  Take to ease muscle soreness,
                      heal bruises, ease arthritis pain, and ease headaches.

    -Rescue Remedy:  Made from flower essences, this is a great tonic to ease trauma and
                stress.  Also great way to relieve anxiety.  Just take a few drops under the
                tongue. These are also available as a delicious pastille.

3. The Hardware
    -Assortment of Band-Aids
    -Bandages, gauze, and surgical tape
    -Cleansing wipes
    -Tweezers
    -Scissors
    -Bandana


Now go have some fun!

Kristin Henningsen M.S., C.H., R.Y.T.

Summer is just around the corner, and with it an increase of outdoor activity. Whether it's gardening, climbing, kayaking, or just swimming at the neighborhood pool; it's likely that at some point you will feel some strain in your shoulders.  Opening up the shoulders and and keeping them flexible can save you from serious neck and shoulder injuries down the road.  Here's some simple shoulder savers that will keep you moving the whole summer long.




Shoulder Circles: Bring the fingertips to the shoulders and slowly shrug them up, then back, and down.  Focus breathing slowly in and out as you continue the circular motion for 5-10 breaths.  Then, reverse directions and continue for another 5-10 breaths.

Recently I was asked to speak for a local support group for people who suffer from Fibromyalgia.  I think they have the best name---Fibro Fight Club!-- and are led by a passionate lady who has lived with this condition for many years.

Very welcoming and warm, these souls have suffered for many years from pain, emotional fluctuations, and stress.  One of the hardest parts of working with someone with Fibromyalgia is that each person presents different symptoms, and these symptoms can change by the hour.  It has made many doctors throw their hands up, and can lead to a feelings of helplessness for those who suffer from it.

While individualized care is really essential for anyone suffering from Fibromyalgia, there are certain treatments that can be effective.  Here are a few of my favorites:

Herbal Allies

Joint & Muscle Pain

• Cayenne and Menthol Oil: reduces intensity of pain signals
• Lavender Oil: Reduces inflammation and increases emotional well-being
• Ginger Baths: Ginger boosts the anti-inflammatory and pain-relieving properties of other herbs and mobilizes the body's own healing agents to ease the pain of fibromyalgia and arthritis.
• Willow Bark Tea: provides the equivalent of a low aspirin dose, without the stomach upset that aspirin can cause. It can take a few weeks to build up in your system before you notice a difference.

Mind/Body Connection

• Depression: Lemon Balm, St. John’s Wort, Milky Oats, Rhodiola 
• Chronic Fatigue: Ginseng, Eleuthro, Ashwagandha, Bitters
• Insomnia: Chamomile, Passionflower, Lavender, Skullcap
• Stress Management: All of the above!
• Use a few herbs for a variety of symptoms

Dietary Support

• High nutrients, proper diet
• Magnesium rich foods: Leafy greens, seeds and nuts, fish, avocados, bananas, dark chocolate, yogurt.  Oat straw and Nettle Infusions.
• Healthy oils: Flax oil, fish oil, fatty fish such as trout, cod, halibut, mackerel and salmon, nuts, whole grains
• High Fiber: need to trap toxins and move them out of the body. 
• Avoid Processed Foods: dairy products, meat, and margarine
• Reduce: Hot (spicy) and fried foods; processed sugar; very bitter and astringent foods like brussel sprouts, cabbage, cauliflower, spinach, broccoli, and potatoes. Excessive black tea, coffee, alcohol, yogurt, chocolate, cocoa.
• Hydrate! 8 glasses of water, fresh juices and herbal teas to flush out toxins
• Investigate: gluten sensitivity

Lifestyle

• Proper exercise and stress management: Yoga, journaling, walking, fresh air, friends and family, community support

Considering your own unique constitution can also be very helpful with this condition.  Called Doshas in Ayurvedic Medicine, it can help us approach the disease from a more individualized perspective.  You can take an online quiz here to find out what your own unique constitution is.

If you or someone you love is suffering from Fibromyalgia, talk to your doctor about trying some of these techniques to find a little respite.

Be Well!

Kristin Henningsen MS, CH, RYT

• Before planting, add 1 tablespoon to the bottom of planting hole.
• Once planted, spray the leaves of the plant in the early morning or late evening with a 1 tablespoon of Epsom salts in 1 gallon of water.
• Epsom salts can also be used to fertilize plants in a container, too.  Place 2 tablespoons of Epsom salts in 1 gallon of water.  Then apply enough to wet the soil in each container.  Reapply once a month (Palomo, 2015).

References

References