How to Grow Lycopene-Rich Foods in Your Garden

What is lycopene?

Lycopene is one of the most sought after antioxidant in fruits and vegetables. While few people may never have heard of the word ‘lycopene,’ it plays an important role in these fruits and vegetables. Although lycopene is not a vitamin, as a carotenoid it gives fruits and vegetables their characteristic colors – red, yellow, and orange. Lycopene is present in the plants for one main function – to help protect plants against photosensitization by absorbing light during photosynthesis.

How does it affect human health?

Health-wise, lycopene also plays an important role in helping to reduce the risk of heart-related diseases. It is also vital in reducing the body’s susceptibility to stroke, osteoporosis, and cancers – stomach, prostate, breast, and lungs.

The best thing about lycopene is that it can be taken in large amounts without any harmful effects. Lycopene is a non-toxic antioxidant and is readily available in larger quantities in some fruits and vegetables.

We live in a world where we search for the fountain of youth tirelessly. We spend billions of dollars researching on anti-aging products and its byproducts. Lycopene has also been proven to be an effective agent in slowing down the aging process.

Examples of lycopene-rich foods

With the few mentioned benefits of lycopene, growing lycopene-rich fruits and vegetable in your garden is a great way to easily get sufficient consumption of this amazing antioxidant. To help with this, here are some lycopene-rich foods you may want to have in your garden.

Tomatoes and Its Products

Tomatoes have been found to be one of the highest sources of lycopene. A better descriptive explanation to this lies in the fact that a daily consumption of a single tomato provides more than the daily recommended lycopene intake. More interesting is the fact that the lycopene content in tomatoes has been observed to triple when consumed in juice form or when cooked. These alternative tomato forms include tomato paste, ketchup, canned whole tomatoes, tomato puree, tomato sauce, tomato soup, and minestrone.

Watermelon

This is yet another fruit with high lycopene content. When in comparison with tomatoes, it was observed that watermelons have higher lycopene content in every 100g. Watermelons make an amazing garden fruit. They can be eaten fresh, grilled, prickled, or in a salad. Watermelons are not only a rich source of lycopene, but they can also be seen as a rich source of Vitamin C.

Papaya

This is yet another good source of lycopene. Although papaya may not fall into the ‘mainstream fruits’ category, it gives an incredible amount of lycopene. You can get the recommended daily lycopene intake from consuming just a cup of papaya daily. While getting your hands on papaya may not be as easy as getting a tomato, this makes it all important to grow them in your garden.

Asparagus

Asparagus is a good source of lycopene but only when consumed in large quantities. Unlike the fruits mentioned above and vegetable, you would need to add these beanstalks to your meals to complement your daily lycopene intake. Apart from fresh asparagus, you could also get little amounts of lycopene from both frozen asparagus spears and canned asparagus.

Grapefruit

If you are looking to have a citrus fruit rich in lycopene in your garden, then grapefruit is the sure way to go. Grapefruits are easy to come by and present a rich source of lycopene. Consumption of a single grapefruit is enough to get the recommended daily lycopene intake.

Guava

While this is not a conventional garden fruit, it can also be planted in your garden if you know exactly what you are doing – it can also be grown indoors. Often regarded as “super fruit,” guavas are known for their numerous health benefits. When in comparisons with oranges, guavas are known to have more than three times the vitamin A & C content in oranges. Lycopene in guavas can be obtained when eaten fresh, juiced, or made into jam form.

How to Plant These Lycopene-rich Foods in Your Garden

Tomatoes

• Location – Tomatoes needs lots of space to allow for air and adequate sunlight. They require a minimum of 7 hours of sunlight daily. Your garden space and location should be such that can allow for 3 feet spacing between each plant.


• Choosing tomato variety – this is very important if you do not know much about tomatoes. If you are uncertain which variety to settle for, try planting different varieties.


• Seedlings – Unless you are a professional at growing tomatoes from seeds, you would need to buy seedlings from your local nursery. You would need to grow the plants to a height of about 15 to 25cm before transplanting.


• Transplants – Place the growing seedlings in a spot with adequate sunlight. To get new roots – this invariably means more fruits – plant the tomatoes up to its first level leaves.


• Water – it is best to give the tomatoes adequate water within minutes of transplanting


• Compost – You can never go wrong with compost. Tomatoes grow best in soils with pH from 6.2 to 6.8 and use up soil nutrients quickly. Composting will help provide extra needed nutrients to the plant.

Watermelon

• Location – Watermelons do best in gardens that are exposed to adequate sunlight. Its seeds grow best in warmer climates.


• Choosing watermelon variety – Just like most other fruits, watermelon comes in different varieties. Ensure you are buying seeds or transplanting a variety you want.


• Seedlings – Watermelons grows best in higher climates. Your garden soil would also need to be as high as 70 degrees at least. With this type of temperature, you can grow watermelons directly from seeds. At lower temperatures, germination of seeds is very poor.


• Soil preparation – Use a tiller to till the soil to remove big clumps. Watermelons grow best in soils with good drainage. Watermelons also eat up soil nutrients quickly. For this reason, composting is highly recommended. It grows best in soils with a pH of 6.0 to 6.8


• Water – Water plays an important role in watermelon seed germination. As the plant grows, it is important to avoid drying out of the soil.

Papaya

• Seeds – Papaya transplant doesn’t do well most of the time, but seeds work exceptionally well. You can either buy the seeds or get them from previously grown papaya fruits.


• Soil preparation – Papaya grows best in soils with good drainage ability. It works best in soils with a pH of 4.5 to 8.


• Compost – Papaya can be regarded as very hungry trees/plants. It is ideal to add quality compost to provide necessary nutrients. Dig a hole, place the compost and mix it all up and then pour in some seeds.


• Water – Ensure you water the seeds immediately after planting. While they do no need much moisture, you would need to ensure the soil stays slightly damp as possible.

Asparagus

• Location – Asparagus may be a hardy plant, but it just doesn’t grow well everywhere. You have to find out if it grows well in your region.


• Seedlings – You can either get started by planting seeds or starting off with crowns. Seeds usually take up to 3 years to grow. Crowns take about 2 years before harvesting.


• Soil preparation – Till the soil and remove weeds from the top layer. It works best in soils with very good drainage.


• Compost – After planting, it is good to place about 4 to 8 inches of compost mulches. Not only does this add nutrient to the soil for the plant to absorb, but it also helps reduces the growth of weed.


• Water – Asparagus need regular watering to keep the soil moist all the time.

Grapefruit

• Location – While grapefruit is not a conventional garden plant, it is very possible to grow it in your garden. You would need a garden located in the southernmost part of your home. This location allows for adequate sunlight access. It should also be at least 12 feet away from buildings or walkways.


• Soil preparation – Grapefruit requires a soil that is very fertile and has good drainage. Improve soils by applying good compost if necessary.


• Planting – Dig a hole that can comfortably accommodate the plant and the emerging roots. Cover the hole with soil and gently press down to help remove air bubbles.


• Water – After planting, water the spot to help backfill the earth. You may not need to actively water the plant, but it is important to avoid drying out of the soil.

Guava

• Location – Guava is a tropical and sub-tropical. It would not do well in most regions. It is important to check with your local weather listing for confirmation. You can start a nursery indoors.


• Seed preparation – To break seed dormancy, it is recommended to place the seeds in a pot of boiling water.


• Planting – You would need to get a soilless starting mix of seeds. Place the boiled seed in the middle of the nursery pot. Cover with the soilless mix by pressing down gently to fill up air spaces.


• Water – The nursery pots should be placed in indoor space with warm temperature from 65°F. You should expect the seeds to germinate anytime between 2 to 8 weeks.

Learn more at http://gardenercorner.com/.

Sources:

http://www.gardeningknowhow.com/edible/fruits/guava/growing-guava-fruit-trees.htm
https://www.rhs.org.uk/advice/grow-your-own/vegetables/tomatoes
http://www.almanac.com/plant/asparagus
http://www.burpee.com/gardenadvicecenter/vegetables/watermelons/all-about-watermelons/article10022.html

How to Grow Lycopene-Rich Foods in Your Garden

70 Medicinal Herbal Plants You Should Grow In Your Organic Garden

Herbal plants have played an important rule in medicine for many years. Some common herbal plants such as ginger, peppermint, lavender, thyme, chamomile, dandelion and garlic are well known for us, they made great remedies that support your health and treat many ailments.

According to World Health Organization, more than 80% of people all over the world still use herbal plants and natural remedies as their primary health care tools. And day by day, more and more new drugs are derived from herbal plants as well.

So if you want to improve your health with natural ingredients, it’s better to grow the herbs by yourself, in your garden, as the freshest, most potent medicinal herbs are best than the dried ones you buy from market. Here are some easy-to-grow herbs you can get into your organic garden.

1. Chamomile


2. Chives


3. Dill


4. Onions


5. Garlic


6. Bidens


7. Burdock


8. Chickweed


9. Jewelweed


10. Plantain


11. Self heal


12. Elderberry


13. Cleavers


14. Couch grass


15. Hawthorn


16. Marsh Mallow


17. Sweet Hops


18. Sheep Sorrel


19. Anise Hyssop


20. Calendula


21. Lemon Balm


22. Mulberry


23. Rose


24. Seabuckthorn


25. Dandelion


26. Elecampane


27. Goji Berry


28. Goldenrod


29. Soopallallie/Buffalo Berry


30. Lemongrass


31. Marigold


32. Marjoram


33. Mint


34. Oregano


35. Parsley


36. Sage


37. Tarragon


38. Thyme


39. Turmeric


40. Aloe


41. Calendula


42. Camellia


43. Cedar


44. Chestnut


45. Echinacea


46. Stinging Nettle


47. Juniper


48. Lavender


49. Lemon


50. Fig


51. Ginko


52. Cinnamon


53. Anise Hyssop


54. Fennel


55. Ginger


56. Hibiscus


57. Hot Peppers


58. Shepherd’s Purse


59. Linden


60. Olive


61. Passionflower


62. Pine


63. Pomegranate


64. Rose


65. Rosemary


66. Saffron


67. Walnuts


68. Willow


69. Witchhazel


70. Marjoram

Make Your Own Remedies with Natural Herbs For Whatever Ails You

Instead of taking medicines directly, try herbal remedies first, sometimes a simple herb offers a safer alternative.

Garlic, a powerful agent to help you fight against many diseases, from combating colds, easing sinus congestion to lowering high blood pressure. It’s recommended to eat 1-2 cloves fresh garlic a day.

Catnip, works greatly to ease an upset stomach, also good at reduce stress and anxiety. You can make catnip tea by pouring a cup of boiling water over a few fresh leaves. Steep for 10 minutes and add a teaspoon raw honey to taste.

Cranberry, this is a good choice if you suffer from chronic health issues, cranberry is very beneficial for chronic prostatis. Make cranberry juice and drink half cup twice a day to get a relief.

Echinacea, a famous immune system enhancer, has been widely used to treat colds, cough and upper respiratory infections. Add 1 teaspoon dried echinacea root in a cup boiling water, steep for 10 minutes before strain. Have 3 cups a day to relieve the symptoms of colds.

Ginger, widely used as a natural remedy for easing morning sickness, nausea, upset stomach and vomiting. Have a cup of ginger root tea helps relieve the symptoms of colds too, simply added 1 teaspoon fresh ginger root in a up of hot water, steep for 10 minutes, strain and mix in a teaspoon of honey if you like. Drink 2-3 cups a day.

Keep reading to find out more healing benefits of herbal plants:

26 Natural Uses of Aloe Vera For Health, Beauty and Household

Top 9 Health Benefits of Cinnamon

14 Natural Herbs and Oils That You Can Use to Treat Arthritis

Get The Best Of Natural Living Ideas At Seekingfit.com

70 Medicinal Herbal Plants You Should Grow In Your Organic Garden

5 Garden Herbs To Reduce Your Risk Of Cancer

Cancer has been amongst the leading causes of death in humans in recent centuries. This is partially attributable to processed foods and environmental contamination. However, a few cancer preventatives that you’re not aware of may already be growing in your backyard. Here we will discuss five herbs that have scientific studies supporting their potential use in the prevention of cancer.

1. Oregano

Famous for its wholesome flavor as a “pizza herb”, oregano has a number of proven health benefits. In fact, oregano essential oil was used for hundreds of years by our ancestors as a way to reduce skin irritation and treat coughing fits. Recent research has shown it to possess antimicrobial properties ^1-2 and potentially reduce the risk of kidney stones ³.

The most interesting thing about this herb however is recent research supporting its use as an anti-cancer agent. All this research has centered around a key compound contained in the herb called carvacrol. Carvacrol is believed to be responsible for a number of health benefits including anti-tumor activity. Studies in cell culture models have shown that carvacrol can inhibit the growth of various types of cancer and promote apoptosis (cell death) in various cancerous cell lines ^4-5.

2. Hops

As any home-brewer would know, hops is essential to preserving the flavor in beer. The herb, which has edible leaves and shoots, can also be brewed as a flavorsome tea. In a departure from its traditional usage in breweries, recent scientific studies have shown that hops may be used to help fight cancer all thanks to a special molecule it contains called xanthohumol.

Xanthohumol has been shown to inhibit key enzymes that are involved in the propagation of cancerous cells ^6-7. But before you go and drink large amounts of beer, you should be aware that only trace amounts of hops is present in alcoholic beverages. Any anti-cancer benefits from beer consumption are negligible, and perhaps even increased due to the other toxins present. A nice natural hops tea is the preferred method to consume this wondrous herb.

3. Horehound

Horehound is no stranger to the world of medicine. It has been in usage since the time of the ancient Romans as a remedy for chest infections. More recently it’s been used to treat digestive issues such as diarrhea and constipation, making horehound an essential part of any medicinal garden.

The herb is abundant in flavonoids,  the group of compounds which give plants their color. Flavonoids are a major source of phytonutrients in plants and are often responsible for many health benefits, including reduced risk of cancer. Being a large source of flavonoids, it should be no surprise then that studies have shown horehound to help prevent the progression of various cancer cell lines, including colon and breast cancers ^8-9.

4. Verbena

Verbena is commonly used in ornamental gardening due to its ability to attract bees and birds as a result of its sweet scent. Also commonly used in various cuisines, verbena makes for a nice meal topping or as a flavorsome addition to any salad. Perhaps more interestingly, verbena has numerous health benefits due to the herb containing a number of iridoids and antioxidants which possess both antimicrobial and anti-tumor properties.

In a promising study, human cancer cells were exposed to chemical extracts of verbena. It was observed by researchers that verbena had an antiproliferative (reduced progression) effect on the cancer cells ¹⁰. Whilst the research behind Verbena’s ability to reduce the spread of cancer is limited, it certainly won’t hurt your taste buds to add this sweet herb to your salad mixes!

5. Meadowsweet

Ah, meadowsweet. As the name implies, this is a sweet herb belonging to the Rosaceae family and is related to roses and peaches. The usage of meadowsweet dates back to the time of the Bronze age where it has been found by the remains of druids. Whether you realize it or not, you almost certainly are already acquainted with this plant, since it contains the main ingredient found in aspirin: salicylic acid.

More than salicyclic acid alone however, meadowsweet contains numerous compounds which have been studied for their medicinal usage, including heparin, as well as various flavonoids. A recent scientific study in mice showed that consumption of the flowers led to a 67% reduction in the acquisition of cervical cancer ¹¹. Whilst these results have not yet been confirmed in human trials, the research does sound promising.

In conclusion, whilst medicine may focus on ways to treat cancer once it has arisen, a lot can be done to prevent it from occurring in the first place. Eating a healthy diet supplemented by a variety of natural herbs such as the ones mentioned is a good place to start. Adding these herbs to your salads, or extracting their nutrients into delicious, earthy teas, may just be the routine that keeps you healthy well into your advanced years.

References –

1. Adam K, Sivropoulou A, Kokkini S, et al. 1998. Antifungal activities of Origanum vulgare subsp. hirtum, Mentha spicata,Lavandula angustifolia, and Salia fruticose essential oils against human pathogenic fungi. Journal of Agricultural Food Chemistry 46: 1739-1745.

2. Souza El, Stamford TLM, Lima EO, et al. 2007. Effectiveness of Origanum vulgare L. essential oil to inhibit the growth of food spoiling yeasts. Food Control 18(5): 409-413.

3. Khan A, Bashir S, Khan SR, et al. 2011. Antiurolithic activity of Origanum vulgare is mediated through multiple pathways. BMC Complementary and Alternative Medicine 11: 96.

4. Mehdi SJ, Ahmad A, Irshad M, et al. 2011. Cytotoxic effect of carvacrol on human cervical cancer cells. Biology and Medicine 3(2): 307-312.

5. Yin Q-H. 2012. Anti-proliferative and pro-apoptotic effect of carvacrol on human hepatocellular carcinoma cell line HepG-2. Cytotechnology 64(1): 43-51.

6. Miranda CL, Yang Y-H, Henderson MC, et al. 2000. Prenylflavonoids from hops inhibit the metabolic activation of the carcinogenic heterocyclic amine 2-amino-2-methylimidazo[4,5-f]quinoline, mediated by cDNA-expressed human CYP1A2. Drug Metabolism and Disposition 28(11): 1297-1302.

7. Deeb D, Gao X, Jiang H, et al. 2010. Growth inhibitory and apoptosis-inducing effects of xanthohumol, a prenylated chalone present in hops, in human prostate cancer cells. Anticancer Research 30(9): 3333-3339.

8. Yamaguchi K, Liggett JL, Kim N-C, et al. 2006. Anti-proliferative effect of horehound leaf and wild cherry bark extracts on human colorectal cancer cells. Oncology Reports 15(1): 275-281.

9. Hamedeyazdan S, Fathiazad F, Sharifi S, et al. 2012. Antiproliferative activity of Marrubium persicum extract in the MCF-7 human breast cancer cell line. Asian Pacific Journal of Cancer Prevention 13(11): 5843-5848.

10. Encalada, M. A., Rehecho, S., Ansorena, D., Astiasarán, I., Cavero, R. Y., & Calvo, M. I. (2015). Antiproliferative effect of phenylethanoid glycosides from Verbena officinalis L. on Colon Cancer Cell Lines. LWT – Food Science and Technology,63(2), 1016-1022.

11. Peresunko, A. P., Bespalov, V. G., Limarenko, A. I., & Aleksandrov, V. A. (1993). Clinico-experimental study of using plant preparations from the flowers of Filipendula ulmaria (L.) Maxim for the treatment of precancerous changes and prevention of uterine cervical cancer. Vopor Onkl., 39(7), 12th ser., 291-295.

5 Garden Herbs To Reduce Your Risk Of Cancer

12 Medicinal Plants Worth Your Garden Space & Grown Easily

Plants have been used for thousands of years for medicinal purposes. The medicinal plants including flower plants and herbs are easy to grow at home. They can treat a wide range of illnesses without any major side effects. It is very important to have medicinal plants around the house cause you never know when you might need them.

12 Medicinal Plants You Can Grow In Your Medicinal Garden

Lemon Balm

A relative of mint, lemon balm is a versatile medicinal herb that helps relieve anxiety, insomnia, wounds, herpes, insect bites, flatulence, and an upset stomach. It also speeds the healing of cold sores.

Thyme

The active principle in thyme, thymol, is a strong antiseptic. If you suffer from coughs, congestion, indigestion, or gas, consider using this medicinal herb.

Aloe Vera

It can be gown under normal conditions because it just needs moist soil and sun exposure. It can cure burns, wounds, eczema, skin allergies naturally. Its juice useful for digestive problems and appetite.

Peppermint

Pepeprmint are naturally high in manganese, vitamin A and vitamin C. Its leaves help soothe and relax the muscles. Infused peppermint leaves are used to reduce irritable bower syndrome, against upset stomachs, inhibit bacterial growth and treat fevers

Echinacea

Medicinal herbs echinacea has the capacity to raise the body’s resistance to bacterial and viral infections by stimulating the immune system. It also has antibiotic properties that helps relieve allergies.

Basil

You must have used basil lot many times in food but have you ever tried it to heal flatulence? It has the power to treat cuts, lack of appetite, stomach gas and scrapes.

Calendula

It grows in almost any type of soil condition. It doesn’t matter whether soil is nutritionally poor, very acidic or very alkaline, just as long as it’s moist. It is useful in skin disease, bites, sore eyes, sprains, fevers and chronic infections.

Coriander

Coriander has many medicinal properties and is known for very good digestion. It has anti-diabetic and antibacterial properties, good for Anemia and menstrual irregularities.

Rosemary

Rosemary is the great reviver. This perennial woody herb stimulates energy and optimism and sharpens memory and concentration by bringing more oxygen to our brain.

Pot Marigold

It grows in almost any type of soil condition. It has no problem with nutritionally poor, very acidic or very alkaline soils, just as long as it’s moist. It is useful in skin problems, the deep-orange flowered pot marigold variety is applied externally to bites, stings, sprains, wounds, sore eyes and varicose veins.

Lavender

Lavender is well-known for its fragrance, it also has anti-inflammatory and antiseptic properties. In ancient Greece, Rome and the Middle East, lavender was used as an antiseptic. It has also been used to treat anxiety, migraines, insomnia and depression.

Sage

Sage-infused tea is an effective herbal remedy to reverse greying of hair, reduce fever, and calm anxiety from brain and nervous disorders. It can also be used to treat gastric ailments, stress, treat infections of the mouth and throat.

Sources:

1) http://theselfsufficientliving.com/list-of-medicinal-plants-to-grow-in-your-garden/

2) http://nurserylive.com/32-medicinal-plants-to-keep-at-your-home-always

3) http://www.naturallivingideas.com/medicinal-herb-garden/

Read:

12 Medicinal Plants Worth Your Garden Space & Grown Easily

Give us a garden and we can cultivate our own hope and wellbeing | Clare Allan

The therapeutic rewards of gardening have been recognised by charities such as Freedom from Torture, which use it to support rehabilitate victims. Photograph: Alexey Stiop/Alamy

This is the season of abundance, when the garden is at its fullest. Flowers are in bloom and the grass is pushing through so quick that half an hour right after mowing it you seem to be back the place you started out.

This 12 months, for the first time, I am trying to develop my own veg. An try that has so far proved wildly effective, which is to say that the beds have gone wild with an virtually indecent profusion of lettuce and kale and spinach and some red leafed issue – I can’t now remember what it was, nor regardless of whether you’re meant to cook it.

I am a complete horticultural novice but you can not plant so much as a plug of curly leaved parsley without feeling a connection not only to the earth but to the a great number of generations who have worked the land ahead of you. To plant and to tend and to harvest what you expand is to feel an elemental sense of belonging that is deeply therapeutic.

My friend and gardening mentor agrees. Originally from Malaysia, Tash has lived in the United kingdom for much more than 25 many years because he initial arrived, aged 16. His ancestors had been also immigrants, travelling from the rice fields of south-eastern China to settle in what was then Malaya. “It is very practically about placing down roots,” he tells me. “It truly is no coincidence that so numerous individuals who have allotments in London originally come from somewhere else, from Turkey for instance, or Bangladesh.”

The charity Freedom From Torture (formerly the Health-related Basis for the Care of the Victims of Torture) has been using gardening as a form of therapy and rehabilitation for a lot more than 20 many years. Mary Raphaely, co ordinator of its Natural Growth Project says that customers can locate “an preliminary spark of hope” in nature.

A venture consumer, Suleyman, agrees, “To get started with I attempted antidepressants. But nothing at all seemed to hold the recollections away. Almost everything was darkness – and I hated the city, the place I felt confined and unable to communicate or do anything at all. Then I came here and every little thing seemed acquainted. I am always at 1 with the earth. If the garden seems very good, I feel excellent. When the soil sleeps, I sleep. Apart from these things you have, these snails and slugs which have been new to me, there is no evil in the backyard”.

The mental overall health charity Mind is also trying to harness the therapeutic electrical power of nature with its EcoMinds programme. Between 2009 and 2013, EcoMinds funded 130 projects across England with routines which includes gardening, meals expanding and environmental conservation. Over 12,000 folks participated and a lot more than seven out of ten reported a “important increase” in mental wellbeing. Last October, it launched Ecotherapy Performs, a national campaign focusing on well being and wellbeing boards with proof of the effectiveness of ecotherapy.

I consider this kind of schemes have incredible possible for strengthening the psychological and physical wellbeing of participants. When I feel of the 18 months I spent sitting in the common space of an inner-city day hospital, with a dead plant in the corner, smoking and drinking tea and envision rather paying them outdoors, not shut off from the planet but an active portion of it, feeling the rhythms of the earth, at one particular with the seasons, hands covered in soil, it does seem to be to me a more promising environment in which to seek to recover. An environment that can wordlessly provide exercise, community, a sense of goal, hope.

Due to the fact if gardening backlinks us into the past, to those who have dug the earth prior to, inevitably it factors to the future too. Once again and yet again, in that straightforward act of planting, I express my belief in the promise of tomorrow.

Give us a garden and we can cultivate our own hope and wellbeing | Clare Allan

Doctor"s orders: get out in the garden to save your health

4 Keep a healthful bodyweight. Apparently a pound of weight lost equals a 4lb reduction in the load on your knees for each stage you consider. Hip joints endure similarly. Use gardening in your weight-reduction prepare it is wonderful workout. 3 hours’ moderate gardening consumes the exact same calories as one full-on hour in the gymnasium.

5 Get off your butt a lot more. Prolonged time spent sitting, independent of how considerably other bodily exercise is completed in the course of the day, has been proven to have considerable metabolic consequences, negatively affecting blood fats, blood strain, appetite hormones and more. So get up often and stroll close to your borders, pluck out the odd weed or mist cuttings.

6 Jack up your heart fee (50 per cent over your resting baseline) for 15 minutes a day. Turn your compost heap, axe some logs, dig out that outdated stump and flip the drive mechanism off your stroll-behind mower and run with it!

7 Begin a sensible caffeine habit. (It can also help you garden more quickly.) Caffeine, especially from standard sources, might have protective anti-cancer properties. Get a Thermos cup and appreciate fresh coffee even though tilling the soil.

8 Program a one particular, 5, 10 and 20-year overall health strategy. Dr Agus’s very own plan consists of “living into my ninth decade and to feel well, too”. He enjoys yoga and tennis. Component of my method is to keep realistic fitness and energy levels to match those of my father, who played squash and significantly much more properly into his eighties and had large reserves of vitality.

9 Deal with sickness smartly. Vitamin supplements are frowned on by Dr Agus but if you feel a cold coming he suggests zinc lozenges (zinc acetate, 75mg a day), not chewed but sucked so they can be absorbed by your oral blood vessels, collectively with warm herbal teas with honey. Increase a broad range of herbs and make tasty infusions.

ten Pursue your passions. For many, gardening is best. It gets you hooked. It fulfils the two your artistic and your bodily sides, however is productive. It also involves an appreciation of science and nature and the positive aspects of careful believed and consideration.

11 Strengthen your core and seem right after your posture.

twelve Do not fail to remember your feet. Bunions and other podiatric torments can make walking challenging. I love gardening in my neoprene-lined wellies (Le Chameau, Country Neo Lady, £125, lechameau.com). Comfortable but not sweaty.

13 Discover out what physical exercise or activity you’re poor at and target on it. Apparently, new difficulties can make us mentally sharper and physically fitter. So time for me to take up grafting, laying paving and computer-aided style (again).

14 Stretch. Do this daily when you have warmed your muscle tissue soon after gardening. Your improvement in coordination, balance and general suppleness will get many years off you.

15 Request for help. Knowing your limitations in any discipline is critical. In horticulture nearly everyone is satisfied to help – it could adjust your life. You discover, locate new pals and support other people too.

sixteen Select up a pooch. Or two, I would say. Dr Agus cites several motives for this, (which includes creating routines and relieving anxiety) but my Jack Russells moreover management the rabbits and are fantastic firm when gardening.

17 Keep away from risky behaviours and unsafe sports. Climbing unsafe ladders, employing hedge cutters when not paying consideration, mowers on steep banking institutions. Consider care and really do not get blasé.

18 Sunburn. A broad-brimmed hat and sunblock are essential, even when it appears boring, to avert overexposure to dangerous rays although sowing the radishes.

19 Stay away from insomnia. There has been an explosion in the rest-aid sector. A standard excellent night’s sleep typically helps make many factors look better. Obtaining physically tired, happy, relaxed and happy from a great day’s gardening is my prime remedy for this.

20 Absence of downtime. No garden lets you fall prey to this a single it compels you to appreciate and have a tendency it, and as I could have stated prior to, it is one particular of the best ways to chill out.

*A Quick Manual to a Extended Life by David B Agus is obtainable from Telegraph Books (0844 871 1514 books.telegraph.co.united kingdom) at £11.99 + £1.35

Read much more: Can gardening conserve your health?

Study more: Hold fit in the garden

Doctor"s orders: get out in the garden to save your health

Natural cosmetics, fresh from a winter garden

Sage tends to make a very good toner for oily skin due to its antibacterial and astringent properties. Develop your own oily skin toner with sage, witch hazel (to tighten the pores) and rosemary (to improve circulation to dull skin). Also for a lovely smell add both rose essential oil to soothe, or lavender essential oil to cleanse. Apply nightly with cotton wool, despite the fact that it is critical to carry out a skin sensitivity test ahead of making use of for the very first time. After manufactured up, this skin toner will last for 3 months.

What you need to have

• 200ml (7fl oz) still spring water

• 4 tsp (20ml) glycerine

• 2 tsp (10ml) sage tincture*

• one tsp (5ml) witch hazel tincture*

• 1 tsp (5ml) rosemary tincture*

• five drops of rose vital oil or lavender vital oil

1. Mix all of the above in a bottle.

two. Use nightly with cotton wool.

Winter entire body scrub

This was one particular of the initial ‘potions’ I ever produced and is incredibly effortless it also helps make a great current with the addition of a fairly ribbon and label. Entire body scrubs are great for reviving dull winter skin: the salt sloughs away dead skin and the oil moisturizes it. Depending on the herbs you use, a body scrub can be invigorating or comforting. Your herb selection is private: you can select ones whose scent you like, or you can decide on them for their advantages. Mint, eucalyptus and rosemary or sage work properly together as a winter decongestant entire body scrub, which is also invigorating and warming.

You can use this as a entire body scrub or include a spoonful to a hot bath rather like bath salts. Nonetheless please really do not use it if you have sores or cuts, as it will really sting. If you can’t discover some of the herbs or plants, just include a number of drops of their essential oil alternatively.

What you need

To make enough to fill two 300ml (10fl oz) jam jars:

• 600ml (20fl oz) fi ne sea salt, or sufficient to fill each your jars

• About three sprigs of rosemary, or 20 sage leaves, thirty mint leaves and 20 eucalyptus leaves

• 650ml (1¼ pints) olive or sunfl ower oil, to fill the two your jars plus a little further

• Pan

• Sieve lined with muslin

• 2 clean jars and labels

1. Approximately chop the plants and put them in a pan.

2. Cover them with oil and warm them on a extremely low heat for one particular hour. Do not even simmer, as the concept is just to warm the contents, encouraging the plants to release some of their goodness into the oil.

3. Line a sieve with muslin and drain the mixture into a bowl, retaining the oil the leaves can be thrown away.

four. In yet another bowl pour in your sea salt, then gradually stir the oil into the salt until it reaches a consistency where the salt has completelyabsorbed all the oil. Maintain any left over oil in a jar for later on use.

5. Last but not least, spoon into clean jars and label.

6. This will last for up to 1 12 months, even though the smell might start to go.

Alternative herbs

To make your own exclusive scrub you could consider some other tips:

• Marigold (calendula) helps make a healing skin scrub.

• Lavender or chamomile creates a soothing and soothing one particular.

• Honey, with it natural antibacterial properties, will include an extra component to any entire body scrub, as nicely as offering it with a wonderful consistency and smell.

• As effectively as changing the herbs you use, you can also change the salt with any of the following: sugar, ground almonds, ground oats, ground rice, bran, jojoba exfoliating grains, or apricot kernel powder. The latter two are even smooth and gentle enough to use on your face

Witch hazel spot gel

This recipe helps make a sturdy gel to put on individual spots only, as it is quite drying. Usually carry out a skin sensitivity test just before employing.

What you require

• 40ml (1½fl oz) water

• 40ml (1½fl oz) homemade witch hazel decoction (2 tsp (10ml) of tincture)*

• one tsp xanthum gum

• 5 drops of tea tree oil

• five drops of lavender essential oil

• 12 drops of Preservative 12, used in the vegan food business in Denmark (optional)

• Small, clean pot, approximately 80ml dimension

1. First add the witch hazel decoction to the water.

2. Sprinkle on the xanthum gum, whisking it in properly so there are no lumps.

3. Include five drops of tea tree oil for its antibacterial properties then fi ve drops of lavender vital oil for its beautiful smell and antibacterial properties.

4. Then add twelve drops of Preservative twelve if you want the gel to final if you do not use this, the gel will final for a week.

five. Pour the gel into a small pot and dab it on a spot when you need to have to.

* TINCTURES

Make a tincture with any element of the plant you decide on: place it in a jar, cover it with powerful forty per cent proof vodka and then let it soak for at least two weeks. The alcohol extracts the helpful properties of the plant and acts as a preservative if you really don’t like the notion of making use of alcohol, you can substitute it with vinegar. Tinctures last a prolonged time – on common 3 to 4 years – and they can be used either externally, or internally for some plants.

Recipes extracted from Treat Oneself All-natural by Sof McVeigh (David &amp Charles), accessible from all great booksellers or at www.stitchcraftcreate.co.uk (0844 880 5851) or £14.99

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Natural cosmetics, fresh from a winter garden