The Bermuda Heart Foundation’s website has a blunt message – in typeface you cannot miss, it says, ‘Heart Disease is Bermuda’s #1 killer’. Yet how many of us can honestly say that 1. We knew that, and 2. We knew that and are actively doing something about it? 

 The answer to #1 is probably the majority of people. The answer to #2 is probably the minority of people, yet the implications are enormous, and the costs are huge. 

Heart disease covers a range of conditions and includes blood vessel disease, such as coronary artery disease, defects people were born with, heart rhythm problems and disease of the heart muscle. 

The Mayo Clinic (www. mayoclinic.org) says that coronary artery disease symptoms may be different for men and women with men more likely to have chest pain. Women, according to the Mayo Clinic, are more likely to have other signs and symptoms along with chest discomfort, such as shortness of breath, nausea, and extreme fatigue. 

Signs and symptoms can include chest pain, chest tightness, chest pressure and chest discomfort; shortness of breath; pain, numbness, weakness or coldness in your legs or arms if the blood vessels in those parts of your body are narrowed, and pain in the neck, jaw, throat, upper abdomen or back. 

It is possible that people are not diagnosed with coronary artery disease until they suffer from a heart attack, angina, stroke, or heart failure. The Mayo Clinic says, therefore, that it is important to watch for cardiovascular symptoms and discuss concerns with a doctor as cardiovascular disease can sometimes be found early with regular evaluations. 

If detected early, heart disease is easier to treat, so regular check-ups with a doctor are vital – especially if your family has a history of heart disease. 

Causes of heart disease depend on the type of heart disease a person has but among the most common causes is a build-up of fatty plaques in the arteries. This is caused by things like unhealthy lifestyle habits, such as a poor diet, lack of exercise, being overweight and smoking. 

Other causes are having diabetes (which is very common in Bermuda), drug abuse, too much caffeine or alcohol, smoking, stress, and high blood pressure. 

 The risk factors for developing heart disease, according to the Mayo Clinic, include: 

• AGE. Growing older increases your risk of damaged and narrowed arteries and a weakened or thickened heart muscle. 

• SEX. Men are generally at greater risk of heart disease. The risk for women increases after menopause. 

• FAMILY HISTORY. A family history of heart disease increases your risk of coronary artery disease, especially if a parent developed it at an early age (before age 55 for a male relative, such as your brother or father, and 65 for a female relative, such as your mother or sister). 

• SMOKING. Nicotine tightens your blood vessels, and carbon monoxide can damage their inner lining, making them more susceptible to atherosclerosis. Heart attacks are more common in smokers than in non-smokers. 

• POOR DIET. A diet that’s high in fat, salt, sugar and cholesterol can contribute to the development of heart disease. 

• HIGH BLOOD PRESSURE. Uncontrolled high blood pressure can result in hardening and thickening of your arteries, narrowing the vessels through which blood flows. 

• HIGH BLOOD CHOLESTEROL LEVELS. High levels of cholesterol in your blood can increase the risk of plaque formation and atherosclerosis. 

• DIABETES. Diabetes increases your risk of heart disease. Both conditions share similar risk factors, such as obesity and high blood pressure. 

• OBESITY. Excess weight typically worsens other heart disease risk factors. 

• PHYSICAL INACTIVITY. Lack of exercise also is associated with many forms of heart disease and some of its other risk factors as well. 

• STRESS. Unrelieved stress may damage your arteries and worsen other risk factors for heart disease. 

• POOR DENTAL HEALTH. It’s important to brush and floss your teeth and gums often and have regular dental check-ups. If your teeth and gums aren’t healthy, germs can enter your bloodstream and travel to your heart, causing endocarditis. 

So, what can people do to develop a healthy heart? This article is drawn from a number of different websites, such as www.webmd.com, which all offer practical advice such as eating healthily, regular exercise, quitting smoking and controlling cholesterol and blood pressure. These are all things that people can work on every day. 

In terms of eating, food should be naturally low in saturated and trans fats, salt and added sugar and rich in wholegrains, fibre, antioxidants, and unsaturated fats. 

Follow the five a day rule and eat fresh fruit and vegetables. Try and eat wholegrain cereals which include more natural grain with more nutrients like dietary fibre, B vitamins, vitamin E, and healthy fats. 

The ‘best’ fats are monounsaturated and polyunsaturated (omega-3 and omega-6) fats which can be found in things like fish, nuts and avocados. 

Eating too much saturated and trans-fat can elevate blood cholesterol levels. Saturated and trans fats can be found in foods like pizza, cakes, biscuits, pastries, and deep-fried foods. 

Also, eating too much salt is bad for your heart. The sodium in salt can increase your risk of developing high blood pressure, a major risk factor for heart disease so try using different spices as a substitute. 

Exercise more – don’t take the office lift, take the stairs. Join the gym, take up a sport, run with your friends, go for walks with the dog. Don’t be that typical couch potato! 

Doing regular physical activity reduces your risk of having a heart attack or developing heart disease. Keeping active helps to control common heart disease risk factors, including high blood pressure, high cholesterol, and being overweight. Regular physical activity can also help strengthen your bones and muscles. It can help you feel more energetic, happier, and relaxed. 

Give up smoking! It’s hard but as the saying goes, ‘if at first you don’t succeed, try, try and try again’. 

Lastly, if you are not sure and want more help or advice visit your doctor. Do not sit in silence, ask for help. 

The post The Heart of the Matter appeared first on RG Magazines.

ROASTED “HEART-Y” BOWLS 

Recipe from Myra Dill, Nutritionist and Behavioural Change Coach at EFit Bermuda 

You can simply roast a variety of vegetables you already have on hand or you can have some fun with different roasting flavors. Here’s one of my favorite mixes below using as much local produce as I can. I also love to simply roast whatever veggies I have on hand (carrots, peppers, onions etc) 

BASE 

1 bag or bunch, Baby spinach 

2 cups prepared cauliflower rice OR package of couscous made per directions 

CILANTRO-LIME BLACK BEANS 

1 (15-ounce) can black beans, rinsed 

½ cup frozen corn 

½ tsp ground cumin 

½ tsp salt 

¼ cup chopped basil 

2 TBSP fresh lime juice 

To make: In a small saucepan on medium heat, combine black beans, corn, ground cumin, and salt and cook until warm. Add chopped basil and fresh lime juice. 

BERMUDA HONEY – CHILI SWEET POTATOES 

2 TBSP olive oil 

2 TBSP Bermuda honey 

1 tsp chili powder 

¼ tsp cayenne 

¼ tsp salt 

2 medium sweet potatoes, 1/2-inch chunks 

To make: Whisk together olive oil, maple syrup, chili powder, cayenne, and salt. Toss with sweet potatoes. Roast on rimmed baking sheet at 425°F until golden brown and tender, stirring halfway through, 35 to 40 minutes (or 18 mins in air fryer at 400F) 

MARINATED BRUSSELS SPROUTS 

2 TBSP balsamic vinegar 

2 TBSP olive oil 

1 TBSP Dijon mustard 

¼ tsp salt 

¼ tsp Pepper 

1 lb Bermuda Brussels sprouts, halved 

To make: Whisk together balsamic vinegar, olive oil, Dijon mustard, salt, and pepper. Toss with halved brussels sprouts. Roast on a rimmed baking sheet at 425°F until liquid has evaporated, 20 minutes. (Or add to air fryer for 9 mins while potatoes are halfway done) 

DIRECTIONS 

Assemble bowls: Combine spinach, couscous, black beans, sweet potatoes, brussels sprouts. 

Add a protein: I love adding roasted chickpeas or hemp seed hearts or add a 6-minute boiled egg or some feta or goat cheese. You can also top this with shrimp, salmon, or to keep it budget friendly, add drained tinned tuna (in water). 

Top with extra herbs – basil, cilantro or chopped fennel to add additional layers of flavor and eye appeal. 

Serves 4. Estimated cost per serving if using additional egg and hempseed heart is $5.80 per person (using produce bought from local farmers) 

HEARTY WINTER VEGETABLE AND WHITE BEAN STEW WITH KALE 

by Chef Ben Tompkins 

2 TBSP Vegetable oil, plus 1 tsp separated 

4 oz Button mushrooms, halved 

2 medium Spanish onions, diced 

1 tsp kosher salt, divided 

1 cup carrot, peeled and diced 

1 cup celery, trimmed and diced 

1 fresh fennel, wispy greens and core removed, diced 

4 cups Winter veg mix – ex. turnip, rutabaga, parsnip, (avoid beets) peeled, trimmed, and diced – see step 1 

4+1 garlic cloves, minced 

1 can 28 oz whole plum tomatoes from Italy – no calcium chloride 

2 can 15 oz cannellini beans or another white bean, drained and rinsed 

2 cups potato, peeled and diced, in 2 cups water 

1 box 32 oz vegetable stock 

1 TBSP dry Italian seasoning 

1t ground black pepper 

2 cups white cabbage, thinly sliced (or a bag of slaw mix!) 

1 zucchini, trimmed and diced 

4 cups fresh kale, stalks removed, cut in large dice 

¼ cup packed fresh parsley, finely chopped 

¼ cup packed fresh basil and oregano, finely chopped 

2 TBSP fresh Parmesan (optional) 

¼ cup High quality Extra Virgin olive oil 

Additional herbs, cheese, and oil for serving 

DIRECTIONS 

1. Peel, pare, and trim ALL vegetables and herbs. Place unusable trim (potato peel, kale stalks, waxed rutabaga rind, dirty roots) in compost immediately. Place all usable trim (onion & garlic skin, carrot peels, celery tips, etc.) in a saucepan and cover with 3 cups cold water and bring to a boil, then simmer. 
2. Meanwhile, decide on the size you will dice your vegetables. It’s your choice. Too big however and it’s difficult to eat with a spoon – too small and some vegetables will disintegrate before others finish cooking. I like a generous ¼” cube. Once peeled, I like to roughly square up the rounder roots (except potatoes) and add the trim to the stock pot along with any herb stalks and a bay leaf. 
3. Heat 8 qt Dutch oven, or large soup pot, on medium heat. When hot, add 2 TBSP oil and heat briefly. Add onions, mushrooms and ½ tsp kosher salt. Stir vigorously to combine and increase heat to medium high. Cook 5 minutes until veg begin to sweat. 
4. Add carrot, celery, fennel, and winter veg mix. Stir to combine and continue to sweat an additional 8 minutes or so. Stir frequently to prevent sticking. When veg begins to colour – push to one side of the pot. Add remaining 1 tsp vegetable oil to now empty side of the pot and drop in 4 cloves of minced garlic. Stir gently in oil until fragrant then fold in. 
5. Add canned tomatoes – using juice to deglaze bottom of the pot. Add diced potatoes and the 2 cups of water, beans, box of stock, dried herbs, and pepper. Carefully drain homemade stock into stockpot, gently pressing to release juice. Compost solids. Bring stew to one boil, reduce heat and simmer gently 30 minutes. 
6. Increase heat and return to boil. Add cabbage (or slaw mix), zucchini, and kale to pot. Use back of spoon to gently submerge kale into stew. Bring back to a simmer and cook 30 minutes more. 
7. To finish – smash remaining garlic clove with the side of your knife. Sprinkle remaining salt on mashed garlic and continued to mince. Add chopped herbs and continue to chop and mix into a paste. Remove stew from heat and stir in herb/garlic paste and olive oil. Taste and season gently and repeat as needed. 
8. Finish with Parmesan cheese if desired. 

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“I was originally drawn to yoga because I had had back pain while sat behind my desk as a US tax accountant,” says yoga trainer Todd Crews of why he first took up the practice. Having tried Pilates first, he found he preferred the free-flowing movements and mind-opening properties of yoga, and that it soon helped him become a completely different, improved person. Offering classes at several hotels and businesses throughout the Island, he credits yoga for his heightened agility and fluidity, and stresses that when one develops the ability to balance body, mind and spirit, one can remain calm no matter what type of stressful situation may be occurring. “Stability and balance are also enhanced immensely as well,” he said.

“By focusing on the breath and the body you can immediately shift your mind away from worries,” explains Robin Holder, when describing yoga’s mental benefits. “It can address psychological disorders such as depression and anxiety, and reduce the effects of traumatic experiences.” A trainer at various locations across the island, Mr Holder considers yoga to be his “personal religion” after it helped him overcome a pair of traumatic experiences, including the death of his father in 2015 and another life-changing occurance in 2016. He describes being a yoga instructor as the most direct path to realizing his potential as a human being, and credits it with giving him the opportunity to reinvent his life and build a new identity. “I don’t know how I could have coped dealing with these life-changing events were it not for yoga,” he said.

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Maintaining a healthy, vibrant sex life has always been a difficult task for couples. But in today’s world, with the busy and demanding lives we lead, relationships face even more challenges. Many couples struggle to balance careers, families and social lives on top of their commitment to one another. So how do we add sex and intimacy into the mix without totally losing our minds? Here are some tips for those looking to keep things spicy and fun in the bedroom.

Prioritise
Making time for one another seems obvious and simple enough, yet it’s one of the biggest challenges couples face today. I suggest that partners start by making a conscious effort to carve out time in their schedules for one another each week. Agree that your relationship is indeed important; otherwise, you’ll continue to make excuses for why your sex life has gone downhill. Like with everything else in life, you have to put effort into your relationships to make it successful. Parents with young children should abandon the idea of ‘doing it all without asking for help’. You’re doing no one any favours by trying to juggle a dozen balls at once and will only cause relationship burn-out if you stay on this track. The fewer commitments you have on your plate means the more time and energy you’ll have to devote to your spouse. Don’t be afraid to rely on friends, family, godparents or babysitters to pitch in with the kids from time to time.

Flirt throughout the Day
While it’s easy to tap into your fun and flirty side at the beginning of a courtship, I find that many couples tend to stop seducing their partner over time. The seriousness of day to day obligations and disappointments within the relationship takes a toll and people simply lose their attraction to one another. Flirting doesn’t have to be raunchy and overtly sexual, instead, you just need to look at your significant other with fresh eyes. Start by making an effort to check in with one another throughout the day. Just like we make time daily to check emails, sports scores and social media updates, we also need to take a few minutes to find out how our significant other is doing. Growing apart due to living separate lives is a very real threat to couples. It kills your relationship and your sex life, but you can avoid this by simply becoming a part of one another’s everyday lives.

Be Adventurous
Instead of looking at sex as a task or a performance, view it as an adventure. No matter how long you’ve been together as a couple, there is always something new to discover about one another’s bodies and sexual appetite. Begin foreplay long before you hit the sheets, and approach it as an opportunity to explore rather than a means to simply get one another turned on enough for the main event.

Dr Nekia Walker has a PhD in transpersonal counselling, which focuses on self-improvement, sexuality and relationships. At her Southampton-based practice, she offers a range of treatments, including eastern-based massage therapy for relaxation, acupressure and acupuncture, complementary medicine based on Oriental techniques, herbal medicine and a sauna.

Find her at drnekia.com.

This article was originally published in the Fall 2019 edition of RG Magazine. 

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The foundation of any long-term health plan has two essential pillars – nutrition and exercise. While we would all love a pretty pill that negates our need to get sweaty, eat more broccoli and less pizza, it truly does not exist.  

As a Mom, a Wife, a busy working professional and an entrepreneur, I know that setting the time aside to execute on the big pillars can seem impossible! We typically place our personal needs very low on our “To Do” list. However, the “Self-Care” warriors are all over social media urging us to take that time for ourselves. While my response is usually to ask them if my extra-long trips to the bathroom count, they are right; making your health a priority is an absolute necessity and a message I practice as well as preach.

But what other tips can help you in supporting your health goals?

Establish your  “why?”                                                                                                   

When I meet with clients for the first time, this is where we start. It is a process I adopted from the famous motivational leader, Simon Sinek. The fact is, we all are inspired by a sense of purpose and need to clearly understand the “why” to make change.

Truthfully, your “Why” can evolve over time. Maybe your initial “Why” is to fit into that sexy LBD for an upcoming special occasion. But remember that your “Why” should be an anchoring factor that pushes you beyond a short-term goal.

My personal “Why”? I want to see my daughter grow and develop into a beautiful woman. I am dedicated to being her able-bodied and healthy partner in crime on that journey. Also, if I’m honest, I will always want to be “able” to dance on tables. Appropriate at 65? Maybe not. Impressive? Absolutely!

Visualise your outcome

When I mention visualisation, I am not talking solely about the act of tearing out a page of Ciara’s abs and sticking it on your fridge (don’t judge, I’ve done it). Take the opportunity to close your eyes and visualise what you would look like at your healthiest. How would you feel? What would you be able to do with this renewed energy? What emotional strongholds would you shed along with the weight? Visualisation and meditation are powerful tools and establishing a mind-body connection daily will positively shape your health intentions.

Rally a tribe

Let’s face it, going on a weight loss journey alone is difficult, to say the least. This is where your tribe comes in! Your tribe can be informal and consist of your co-workers or close friends. Or maybe you crave a more structured support group. Group weight loss programs and fitness classes can take the initial awkwardness out of meeting new people and instead conjure together a group of peers that can relate to your own journey. Additionally, a group fitness instructor/nutritionist will supply structure and additional accountability.

Cultivate success-driven environments

To ensure lasting healthy habits and sustained weight loss, we must operate in environments that make such pursuits an easier choice.

Start with the environment in your control, your home. Encourage your partner to join you in pursuing healthier meal options. Get your little ones to help you in the kitchen as you explore different ways to make a delicious nutrient-dense meal. After all, you are personally responsible for setting the foundation for their own health journeys.

Also, if you do not have a workplace that has in place a worksite wellness plan, bring up the idea to your HR. The workplace is where adults spend most of their waking hours, and corporate wellness programs can be a key catalyst to success.

Of course, there are many other ways that could support the major pillars of nutrition and exercise. But start with the advice here, and I promise that you will be on the right path to living a healthier and abundant life.

[bio] Jasmine DeSilva is the owner and creator of Abundant Wellness, a wellness consultancy firm dedicated to the infusing and promotion of health and wellbeing, everywhere. In 2011 she launched the award-winning local dance fitness programme, Fierce.Funk.Fitness. She advocates for prioritising health and well-being in corporate spaces, has raised over $10,000 for local charities, not to mention is motivated to, and mildly obsessed with, helping women become and commit to being their best selves every day.

This article was originally published in the Spring 2019 edition of RG Magazine.

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So, what?

Hormones secreted by the thyroid help maintain the brain, heart, muscles, and other organs, and help the body to use energy properly. So, when something goes awry, so does everything else. Your metabolism especially either revs up too high or slows way down. These two conditions — hyperthyroidism and hypothyroidism — affect the thyroid in different ways.

What’s the difference?

With hypothyroidism, “your whole metabolism slows down — the heart rate is slower than normal, the intestinal tract becomes sluggish, and there is less heat production,” says Mario Skugor, MD, an endocrinologist at the Cleveland Clinic who specializes in thyroid disorders. In contrast, with an overactive thyroid, all body functions tend to speed up. Think of it as a racing car engine. “People with hyperthyroidism will have symptoms of a fast metabolism,” Skugor says.

What are the symptoms?

This article was originally published in the Spring 2019 edition of RG Magazine.

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by Claudette Fleming

You remember the days when aged forty was “old”. Well, for some of us, forty is still “old” but for many more, the milestone represents a significant part of our youthful days. And while, the law of reaping and sowing applies at all ages, there is something about the timeframe between our forties and sixties that determines just how well we fare in ages sixty and beyond.

A healthy reality check is needed; let’s see if you pass the test. If you are over forty years old, have already saved to meet at least 70 percent of your anticipated expenses in your retirement years, have no health problems or concerns, are completely out of debt, have maintained the appropriate weight and body mass for a person of your build, are content in your relationships and feel as though you are enjoying a purposeful life, then this article is not for you. You are clearly extraordinary and represent a beacon of light in our community.

However, if not, then chances are planning for your ageing future needs immediate attention. Here’s where you can start.

Harnessing Physical Ageing

Now is the time! The ability to overcome significant health challenges is a significant factor in how well you age. If you are like me, you have put off that diet and exercise plan for far too long. If you are forty and older it’s time to literally get moving. Since there are physiological changes of varying kinds associated with the ageing process, health experts suggest regular exercise and a healthy diet filled with several servings of colourful fruits and vegetables daily.

It is likely that for most of us, health challenges will come, however you can reduce or totally eliminate your chances of becoming ill and/or the severity of illness by taking care of your body and mind today. Another helpful habit is to work on reducing stress levels and getting plenty of sleep. Hard work should be smart work and being in optimal physical form as you are ageing is one of the smartest things you can do. Make your health investment today and recoup the benefits in many years to come, when you’ll need these benefits the most.

Economic Security

Someone once said that “money may not buy you love but it doesn’t hurt to have a down payment just in case.” Many seniors today are living the consequences of the decisions they made in their younger years, particularly in the area of finances.

While many may have saved for a rainy day there are often more rainy days than sunny ones with life expectancies well into the 80’s. While I am not a financial expert, as a social worker I have seen enough over the years and, that there are a few critical pillars of finances that are useful in old age. These include: personal savings; pensions; investments; exchanges between family members and friends for goods and services; earned income and; additional sources of passive income.

While many people have some ability to at least commence a personal savings plan and a pension plan which is mandatory for every employed person; can ask for help or pool resources with family members; or can rely on income from an apartment; few understand how to make their money work for them. The mindset of the past has been “work hard, save, retire, spend and stretch it to the grave.” The problem with this formula however is that there are often way more retirement years than there is money!

One of the best things that you can do for yourself at any age is to learn how to make your money work for you so that you don’t have to work so hard in your later years for it. The earlier you start making money work for you the better off you will be.

Meaningful Relationships

According to the Campaign to End Loneliness in the UK, almost a fifth of persons (9 million) in the UK admit to feeling lonely. Over a half of people in the UK aged 75 and older live alone and 2/3’s indicate that the television is their main companion. If you are active and full of vitality then chances are you are looking for creative ways to spend some time alone from the children, the job and maybe even your ageing parents.

However, when you begin to transition from these roles and enter retirement, when the kids leave home, or your parents and maybe even your spouse has died, the threat of loneliness suddenly becomes a reality. It is true that the one constant in life is change and we must forever be preparing for it.

Learning how to adapt to change, particularly changing relationships, will be an important part of your ageing success. There can be a temptation in our younger years to take family and friends for granted, but around forty and sometimes younger, significant people in our life start disappearing. Your best couple friends are divorced, your children grow up and relocate, and your spouse prefers to stay at home more. It is often here that you’ll start to realize that relationships are the true currency of the old age economy. And, just like any other investment, you can only get out what you put in, so make sure you never stop investing into your relationships.

Positive Self-Identity

Your 40^thbirthday may also be the time that you take a look at your life and wonder where it is going. It may be that there are more years behind you than there are ahead of you and you want to be at peace with the fact that the life you are living has a meaningful purpose. For some this introspection may spark a mid-life crisis and for others an awakening. If at 40 years or older, you look around and you are not happy with who you have become then make up your mind to change. Harbouring regret, frustration and unhappiness can have irreversible consequences on your mental and physical well-being, your finances and your relationships. Owning a positive self-identify means offering the best you, an improved you, designed to create, contribute and participate. A better life awaits at 40 and beyond. I dare you to go for it!

Dr. Claudette Fleming has been the Executive Director at Age Concern Bermuda for 19 years. She has helped to develop the organization’s platform for Successful Ageing. For more information on successful ageing  and Age Concern visit the research pages at www.ageconcern.bm.

This article was originally published in the 2019 edition of the rg Encore Age supplement.

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Unfortunately, breast cancer is the leading form of cancer found in women in Bermuda.  1 in 8 women will be diagnosed in their lifetime with only 5-10% of these diagnoses having a hereditary link.

One of the most important things women can do when they turn 40 is schedule a screening mammogram.  A doctor’s referral is not required for this exam which means women can call Bermuda Cancer and Health Centre (BCHC) directly to schedule an their own appointment.

Screening mammograms are covered by health insurance, and BCHC believes that every woman should have access to recommended screening so the centre does not charge a co-pay and their Equal Access Fund can help subsidise the cost in cases of no health insurance.

For women at average risk, screening mammograms should be performed annually beginning at age 40 to check the breasts for any early signs of breast cancer.  If you have a higher risk of breast cancer, such as being of African-American descent, you and your doctor may decide to start screening at a younger age.

In addition to regular screenings, it is essential to perform regular breast exams.  A breast self-exam can be performed in the shower following your period.  Include gently probing your breast tissue in a circular motion which can help you detect small lumps that could be a sign of cancer. If you discover anything unusual in your breasts or if you have concerns about your breast health, you should follow up with your Doctor as soon as possible – don’t wait!

No screening test is perfect, but mammography is the closest thing we have when screening for breast cancer and remains the gold standard for preventative breast health.  A mammogram can find breast cancer before it can be felt. Cancer that’s diagnosed at an early stage, when it isn’t too large and hasn’t spread, is more likely to be treated successfully.

Bermuda Cancer and Health Centre welcome women to call 236-1001 if they have questions about early breast cancer detection and to schedule their screening mammogram appointment.

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Origins

India, the Middle East, and parts of Africa call it “Indian Ginseng” or “Winter Cherry” (to describe the orange-red colour of the fruit at its ripest). These regions have used ashwagandha for years in the Ayurveda healing practice –– a natural healing system that originates in India and believes that health is the connection between our environment, mind, body, and spirit.

The stress-relieving element…

Our daily lives are packed with stressors –– at home, at work, and while we sleep. Ashwagandha reduces cortisol levels in the body. Just as we’ve been riding the huge wave towards that #yogalife, those in-the-know have been incorporating ashwangandha, in various forms, into their routine to help find Zen.

The anti-ageing and anti-inflammatory elements…

If you are trying to avoid wrinkles, hair loss and inflammation, ashwagandha can help you out. How? Free radicals –– or unstable atoms that can damage your cells –– are harmful and antioxidants help to eliminate them. Ashwagandha is a natural antioxidant so it can help slow the process of ageing and reduce inflammation. “While we always advise to examine diet first, ashwagandha is a hugely popular item for those with arthritis and athletes,” says Toni Daniels, owner of Down To Earth.

The preventative element…

That same anti-ageing element can help prevent illness. There have been quite a few medical studies on how it affects physical performance, focus and concentration, stress, rejuvenation, sleep and emotional health among many others. “This is a totally different immunity-improving agent than echinacea”, warns Daniels. “You do take it whenever you feel illness coming on, when you’re about to travel or be around sickness, but it’s only suggested that echinacea be taken for up to 10 days”, ashwagandha is completely safe for long-term ingestion. “For those taking it for anti-inflammatory reasons, it can be taken daily”.

How to use it?

Ashwagandha can be taken a few different ways. The most common is as a finely ground powder that can be steeped as tea, added to water, smoothie, ghee (Indian butter) or honey. The taste is quite strong, but most experienced users depend on great recipes to mask it. It can also be taken in a pill form.*

Overall, this root helps to energise the central nervous system. For heavy smokers, drinkers, or those who lack sleep especially, ashwaghanda is great to generally restore balance. It may be the next fad root, but it’s one random plant worth obsessing over.

*Talk to your doctor before incorporating anything new into your lifestyle.

Ashwagandha for sex, sleep and eat

A daily routine

Ayurveda continues to be one of world’s most sophisticated and powerful mind-body health systems. It’s medicine, Ashwagandha root, is considered a rejuvenator for many things. It calls for the maintenance of three main pillars: food, sleep and sex drive. When the three are in balance, they make for a properly nourished, adequately rested, and sexually healthy human being, and all things are possible. Here are some simple recipes using the herbal powder that help to hit every pillar and make it a part of your daily routine (mainly by masking the infamous and unpleasant taste).

For the food part:

Blueberry Almond Chia Porridge

inspired by Edibly Educated

Ingredients:

• 2 bananas, mashed
• ¼ cup chia seeds
• ¾ cup coconut milk
• handful of blueberries
• small handful of almonds, soaked overnight
• 1 tsp. ashwaghanda powder
• ½ tsp. cinnamon

1. Combine all of the ingredients besides the almonds (let soak overnight) and mix well. Let sit for a few hours or overnight.
2. In the morning, chop up almonds and place them on top of or mix into porridge.

For the sleep part:

Cashew Night Tonic
from Banyan Botanicals

Ingredients:

• 1 cup cashews, soaked overnight
• Approximately 2 cups filtered water
• 1 teaspoon maple syrup
• ½ teaspoon vanilla bean, ground
• 1 teaspoon cinnamon powder
• ¼ teaspoon nutmeg, grated
• ½ teaspoon ashwagandha powder
• Pinch of sea salt 

1. Make homemade cashew milk by adding soaked cashews to a blender with enough filtered water to fill 1 inch above cashews. Blend until smooth. (You will use 8 ounces of the milk in your recipe and any extra will keep for a few days in an airtight jar or bottle in your refrigerator.)
2. Add cashew milk, maple syrup, vanilla bean, cinnamon, nutmeg, ashwagandha, and sea salt to a small pot.
3. Heat on high, removing before it comes to a boil.
4. Stir using a spoon, whisk, or milk frother to be sure everything is combined.
   Relax and sip away once cool enough to drink.

For the sex part:

Sweet Moon Milk
from allayurveda

Ingredients:

• 1 glass nut milk
• 3-5 Strawberries
• 1 teaspoon dark chocolate
• 1 teaspoon Ashwagandha powder

1. Mix well, and add some rose petals.
2. Don’t look back.

This article was originally published in the Fall 2018 edition of RG Magazine. 

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