Dry skin brushing is a very simple technique where one uses a stiff bristled brush on the skin, making strokes in the general direction of the heart. Dry skin brushing has many benefits including healthier and softer skin, increased circulation, and enhanced body detoxification.

Dry brushing has been practiced in various cultures for centuries, but it became more well known in the 1960′s through the Finnish Doctor Paavo Airola, as well from Dr. Bernard Jensen promoting the technique in the United States.

Dry skin brushing is one of the easiest and cheapest things you can do to help improve your skin care regime and boost your overall health.

Benefits of Dry Skin Brushing:

Promotes Healthy Glowing Skin

Daily brushing of the skin can greatly improve the health and appearance of the skin. Regular dry brushing will have these effects because it:

• Gets rid of dead skin cells on the surface creating softer, smoother, glowing skin.
• Reduces the occurrence of ingrown hairs.
• Increases blood flow to the skin, allowing more nourishment and oxygen to the reach the skin.
• Stimulates the oil glands of the skin, bringing more natural oil to the surface. These natural oils help protect the skin and provide extra suppleness and elasticity for the skin.
• Increases skin cell renewal and enhances collagen and elastin production, which improves the skin’s texture and prevents premature aging.

Reduces Cellulite

Long term skin brushing will break up cellulite buildup and tighten the skin. Don’t expect an over night change, but daily brushing over the areas where you have cellulite will produce visible results if you keep at it for several months. To aid in the reduction of cellulite, combine dry skin brushing with proper diet and an exercise regime.

Prevents Spider Veins and Varicose Veins

Dry body brushing increases overall circulation and mechanically assists the return of venous blood up towards the heart. This prevents the blood from pooling in the lower legs – the most common area to experience spider veins and varicose veins. Gentle brushing over existing spiders veins is safe, but if you have existing varicose veins it is important that you do not brush over them as it may cause further damage.

Increases Detoxification Through the Skin

Our skin plays a vital role in ridding the body of toxins and other impurities. The skin is the body’s largest organ of elimination and it is even sometimes referred to as the third kidney. We release between 1-2 pounds of waste through our skin in our sweat each day.

The skin is one organ that really shows signs of imbalance or toxicity in our body. Toxicity shows through our skin as acne, skin rashes, cellulite, hives, eczema, psoriasis, and body odor.

Without regular exfoliation it is easy for dead skin cells, excreted wastes, and air pollutants to build up on the skin and clog the pores. When toxins cannot be released through the skin they are stored in fat cells or are re-circulated back into the bloodstream, putting extra burden on the other organs of detoxification, mainly the the kidneys and the liver.

By removing the dead skin with dry body brushing, the pores are opened and toxins are more easily expelled through the skin.

Enhances Lymphatic Detoxification

The lymphatic system transports nutrients throughout the body and removes wastes. If the lymph (the clear fluid which moves through the lymphatic system) is not flowing properly, waste products accumulate in the body. The lymphatic system does not have a pump to help move lymph through the body so we are dependent on deep breathing, exercise, and massage to aid the flow of lymph. These actions tend to be irregular or completely lacking in many people’s lives, so it is very beneficial to include skin brushing into one’s daily routine. Dry skin brushing helps to move the lymph through the system so it can carry out it’s functions more efficiently.

Supports Immune Function

The lymph nodes act like filters to keep bacteria and other microorganisms from entering the bloodstream. In addition, lymph fluid carries antibodies and white blood cells which defend the body against viruses, bacteria and other infectious substances. A properly flowing lymphatic system will help the immune system detect, fight and eliminate foreign matter from the body. If the lymph is not flowing well, then the foreign substance may not be detected early enough for the immune system to do something about them, and illness will most often occur.

Dry skin brushing not only prevents infections from taking hold in the body, it can reduce the length of infection or illness because it will help move those toxins through the system more quickly.

Helps Tone the Muscles

Dry skin brushing stimulates the nerve endings in the skin. When these nerve endings are triggered, the associated muscle fibers are activated; over time this stimulation will produce more tone in the muscles.

Invigorates the Body

Dry skin brushing is stimulating and invigorating. The increase in blood flow and the stimulation of nerve endings on the skin awakens and energizes the body.  This is why dry brushing is so highly recommended in the morning;  the energizing tingle will quickly take one out of a groggy state and give a kick-start to the day.

What Kind of Brush do You Need?

Choose a dry skin brush that has natural bristles. Natural bristles are derived from plant fibers or boar/horse hair. Avoid synthetic bristles as these can damage your skin.

The bristles should be quite stiff but still flexible. The bristles may seem too firm at first but your skin will adapt over time and the bristles will become slightly softer with usage. If your skin is very sensitive, then start with a softer brush, just make sure it is not too soft, as you will not get the same effects.

Most bushes come with a long handle. Look for one that has a removable handle as you will probably find it easier to brush most areas while holding the brush head in the palm of your hand. Depending on your flexibility you may or may not need the handle to reach you back.

Skin brushes are becoming quite popular so you can probably find one at your local health food store or a bath and body shop. Alternatively, there are many different body brushes available online. Brushes usually range in price from $8 -$30. Here are some examples of natrual bristle brushes.
Long handled brushes include the Elemis Body Brush (pictured), Earth Therapeutics Far Reaching Brush, and Yerba Prima Tampico Skin Brush.

Shorter handled brushes such as the Swissco Double Sided Body Brush (pictured) are also available. The Swissco brush has a massager on the back of the brush for those who like extra pampering.

This other style a of short-handled body brush is seen in the Aquasentials Natural Body Brush (pictured) and the Purest Palm Body Brush. The  Merben Soft Texture Jute Body Brush is similar, but recommended only for very sensitive skin as it is a softer brush.

If you do not want any handle, the Fantasea Body Brush (pictured) is a good option. This brush has a strap, which for some makes it easier to hold the brush.

Body brushes are too firm to be used on the more delicate areas such as face, neck, and decolletage. Face brushes are softer and also smaller in size to make it easier to brush the face. Face brushes are commonly round with a short handle. The Earthline Face Brush, the Juvitus Facial Brush and this Wooden Face Brush (pictured) are examples of suitable face brushes.

Face brushes also come without a handle. The Bernard Jensen Complexion Brush (pictured) is about twice the size of a regular face brush so one can cover a larger area with each stroke.

When Should You Dry Skin Brush?

Dry body brushing is best done in the morning before your shower. The morning is a good time because dry brushing will invigorate and energize you, helping to set a positive tone for your morning.

If you are short on time and just can’t fit it in to your morning schedule, then do it in the evening or whenever you can. There is not a right or wrong time – just brush.

Because dry skin brushing removes dead skin and helps to open pores you will release more toxins through your sweat; therefore, it is a good idea to brush prior to working out or before using a sauna.

How Often Should You Dry Skin Brush?

Try brush everyday, make it a habit like brushing your teeth. Twice a day is even better, but it may take time for your skin to get used to the brushing, so start with once per day in the beginning.

If you are doing a fast or a cleanse, you may want to brush more than once a day to help your body release stored toxins. This will help make your cleanse more efficient and it will also help to reduce unpleasant symptoms associated with cleansing such as headache and tiredness.

If you are feeling ill or your immune system is fighting a virus, brush twice a day to aid in the healing process.

How to Dry Body Brush

As the name implies, dry body brushing must be done on dry skin. Brush while you are fully naked. Do not wet your skin or the brush and make sure you have not freshly applied any creams, lotions, or oils to your body.

You want to brush in the direction of lymph flow – which is towards the heart. You can use longer or shorter strokes, whatever feels good to you. Keep strokes simple, in one clean sweep. Avoid back and forth motions, circular strokes or scrubbing/massaging your skin with the brush. Brushing in the opposite direction of lymph flow may put extra pressure on on the valves within the veins and lymphatic vessels and could cause ruptured vessels or varicose veins to form overtime.

Here is a diagram that shows an example of stroke direction:

The opinion on where to start brushing the body tends to vary. Some prefer to start with the head, others with the feet. Generally brushing is done starting with the limbs and finishing at the chest, as this is where the lymphatic vessels end.

Use the order below as a guideline, but if a different order flows better for you, make your own adjustments. The most important thing is to cover the whole body and stay with the direction of lymph flow as much as possible.

Feet – You can start dry brushing at the feet, brushing all sides from the toes to the ankle.

Legs – Continue brushing from the ankle up the lower leg and to the knee. Then continue from the knee, brushing the thighs and then brush towards the groin where there is a concentration of lymph nodes. If you have cellulite on your thighs, you may want to spend a little more time brushing that area.

Buttocks – Brush from the back of your thighs over the buttocks. When you get to the top of the buttocks brush from the back, around over the hip, and down towards the groin.

Abdomen – It is recommended to brush the lower abdomen from the navel downwards as the superficial lymphatic flow in this area goes towards the groin. For the upper abdomen, brush from the navel up towards the heart. Brush under the breasts with a sweeping stroke towards the armpits. On the sides of the abdomen brush upwards to the armpits.

Back – Brush upwards to the shoulder blades. On the upper back brush from the spine to the shoulders or armpits.

Hands and Arms – Brush both sides of the hands, then work your way to the elbow, then to the armpit and shoulders. Brush the armpit as well because there is a concentration of lymph nodes in this area.

Face – Using a softer and smaller brush, brush from the center of the chin outwards along the jaw line. Then brush from the bridge of the nose, over the cheeks to the side of your face. Move up to the forehead and brush from the center out to the sides, then down the sides of the face. If you do not have hair then you can brush the scalp as well.

Neck – Start at the back of the neck, at the base of the skull, and brush out to the sides of the neck, curve around to your collarbone on both sides. Brush behind the ears and curve down to the collar bone on both sides. Make sure to brush under the chin as there is a concentration of lymph nodes there. To brush this area properly, lift your chin and brush from under the jaw down your neck to the collarbone.

Chest – Be gentle brushing the breasts and brush from the nipple outwards (avoiding the nipples). On the upper chest, brush gently from the collarbone down to the heart.

 
It could take less than 5 minutes to dry brush your entire body, but you can take as much time as you want. It will depend on how short or long your strokes are as well as the speed in which you brush.

Considerations

• When you first start to brush your skin be gentle. You should not experience any reddening or irritation of the skin. The brush will feel a bit coarse at first, but your skin will become conditioned, and in a short time of regular brushing, you will be able to apply more pressure.
• While you skin is becoming conditioned to dry brushing, start with only one pass over each area. You can then gradually increase the number of strokes per session. A few strokes per area is enough to get good results, but you may have specific areas that you may want to spend more time on, such as areas with cellulite or regions rich with lymph nodes. If you skin can handle more strokes, then go for it. It should take less than two weeks for your skin to adjust, and from then on you will start to love the sensation.
• If your face and neck are particularly sensitive, then try brushing these areas every other day until your skin adjusts to the brushing. Use a softer brush to brush the face, neck, and decolletage as the skin there is more delicate than the rest of the body.
• Do not brush over any recent scars, broken skin, cuts or bruises. Avoid any areas that have rashes, burns or irritation. Although it is fine to brush over spider veins, do not brush over varicose veins.
• Most people do not have any reactions to skin brushing, but if your body is quite toxic you may notice a slight cleansing reaction a few days after you began dry brushing. A cleansing reaction happens when the body becomes slightly overloaded after stored toxins become more mobile before they work their way out of the body. Symptoms of a cleansing reaction can include slight fatigue, nausea, skin outbreaks, or headaches. To minimize reactions start brushing gently and don’t do it for too long. Assist your body to release the toxins by drinking more water, sitting in a sauna, taking an epsom salt bath, or doing an enema.

Aftercare

After you dry skin brush you may shower. To further stimulate your circulatory and lymphatic systems you may want to practice contrast hydrotherapy (alternating hot and cold water) while in the shower.

If you have dry skin or you normally apply a moisturizer, be mindful about what you are putting on your skin. You don’t want to put effort into detoxing your body only to slather on toxic body care products afterwards. Use natural moisturizers such as coconut, almond, sesame, jojoba, or avocado oils. Aloe vera gel, cocoa butter, or shea butter are also good options.

Caring for Your Brush

For sanitary purposes, do not share your skin brush with anyone.

Keep the brush dry; regular exposure to water will soften the bristles and reduce the stimulating effects of the brush.

To reduce bacterial growth in the bristles, spritz your brush with diluted tea tree oil after each use.

You can wash your brush every few weeks, but it may decrease the lifespan of the brush. If you wash it use only natural soap and warm water. Shake the water out of the brush, then be sure to place it in a dry and warm place to ensure it dries quickly.

To prevent mildew from growing on the bristles avoid storing your bush in a damp environment.

Is Dry Brushing Safe During Pregnancy?

Not only is it safe, it is recommended. Regular dry skin brushing can prevent edema (water-retention) which commonly occurs during pregnancy. Edema occurs because fluids (blood and lymph) tend to accumulate in the body, most often in the feet and legs. In a pregnant woman this is due to an increase in blood flow in her body and also because the growing fetus puts pressure on the veins in the pelvic area as well as the inferior vena cava (a major vein which returns blood from the lower limbs to the heart). Dry brushing during pregnancy will assist the body in maintaining proper circulation of both blood and lymph.

Most of us have had at least one bad boss or  in our working life. A bad or “toxic” boss is one who you dread speaking with, the leader which makes you feel small or insignificant, the arrogant, irritable, or inflexible manager, or the boss who has the ability to instantly suck the life and enjoyment from employees by simply entering the room.

A toxic boss tends to micro-manage, over-manage, or instill fear in their subordinates. Tactics of a toxic boss include giving out constant criticism, keeping a file of employee’s mistakes, falsely accusing workers of errors or spreading rumors about an individual’s work performance, yelling, threatning, or bullying workers, or routinely adjusting schedules in unfavorable ways for a particular employee. Working under a person who manages in such a way can lead to job dissatisfaction in an otherwise pleasant work environment.

What are the Effects of a Toxic Boss?

The management sets the tone in a workplace, if the tone is negative, then being in that environment day after day, or in some cases year after year, will inevitably start to affect an employee in many aspects. Sometimes an individual’s self-confidence plummets, workplace performance decreases and stress increases. Over time it gets more and more difficult for a person to go to work. The negativity at work may be absorbed by the individual and it will spill over into their personal life.

If individual workers are suffering then the organization as a whole is also going to be affected by the toxic leader. The mood of the person in charge determines the tone of the work environment, the tone impacts behavior and behavior impacts results. High running costs and above average staff turnover rates have been shown to be associated with the presence of a toxic leader.

Why are Toxic Bosses the Way They are?

Most of the bullying that occurs in the workplace is imparted by people in leadership positions. This is not because negative people are chosen for leadership positions more often than positive candidates. It’s just not that easy being a boss and there are many explanations why someone in a leadership role could be falling into toxic patterns.

Most often, a bad boss is just someone who can’t deal appropriately with the all the responsibilities and pressures that may be on them. Often people with a lot of responsibility get trapped in the cycle of doing more and more, they feel they need to become ultra focused in order to complete the tasks at hand and they simply forget about the human element in the workplace. There may just be too much on their plate all the time and they just “give in” to the stress.

Another reason that bosses may display toxic behavior is because they may feel insecure about their ability to handle the crises or pressures that come up at work. They may be afraid of failure and they become aggressive to compensate for their lack of self-confidence.

Sometimes toxic bosses are simply control freaks. They may not trust anyone to do a good job so they try to maintain control by keeping a close watch over their subordinates. Being a bossy boss is often their way of affirming their authority to themselves. They may not have very good control over themselves, so by controlling others they feel somewhat more “in charge” of life.

Another thing to consider is that toxic bosses may be acting this way because they think that is what is expected of them. Often people with authoritative or dominating characteristics are sought out for leadership roles. In society there is a tendency to believe that a boss has to be bossy. Just look at the boss characters in movies or on television – they are often demeaning, demanding, and emphasizing their position of power.

There are various reasons people act the way they do; bosses are people too and they have their own struggles and challenges in life. No one really means to be a bad person and most likely toxic bosses do not wake up in the morning and think of all the ways they will create misery in the workplace. They are simply people that are lacking tools to cope with the challenges that face them in the workplace.

How to Cope With a Toxic Boss

It would be great if a toxic boss would just stop being so difficult. Unfortunately, this is unlikely to happen – people really want to have to change in order to change and the payoff for them changing must be big enough for them to consider adapting their behavior. Since you can’t rely on your boss changing, you have to take things into your own hands if you want to be at peace in your workplace. So what can you do?

Leave

You have to take care of yourself, and if tension from your job is carrying over into your personal life the best thing for you may be to just leave the job. This is usually not immediately feasible for most people but it is something to seriously consider. If you can’t do it right now, then think of small steps you can take that may get you out of your job and into a more peaceful work environment in the future.

Stay Present

What usually happens when we can’t physically leave a job, we leave psychologically. We go to work with the body, but the mind and the spirit are somewhere else. This is a coping technique and it may help in the short-term, but if you want to stay productive and contribute to your workplace you can’t mentally run away all the time. Focus on the things at your job that you do like and continue doing the job that you have been hired to do.

Set Boundaries

Protect yourself from the toxic emotions that comes from this person by taking as much control over your environment as you can. Limit time with your boss if possible. Look at non-physical boundaries as well. You may have to learn to stand up for yourself and refuse to compromise your values when faced with an overly demanding boss. If your boss is constantly belittling you, emphasize your competence and tell him or her that you are open to constructive criticism, not destructive criticism.

Don’t Take it Personally

Don’t let a toxic boss affect your self esteem or get you down. While it is difficult not to be affected when we are constantly being made to feel smaller than we are, try and recognize that it is not you that is making your boss treat you in this manner. If you were not doing your job well, you probably would have been fired long ago. If you are still feeling like it could be due to something you are doing, or not doing, then ask around your workplace to see if others receive the same treatment as you. If they do then it clearly is a case of toxic boss.

Recruit Support of Your Co-workers

If the general consensus in your workplace is that your boss is displaying toxic behavior, you might want to attempt the bold move of voicing your concerns and suggesting coaching or management training for the toxic boss. Alternatively, you can suggest they be transferred to a department where their interactions with employees will be reduced. If it is clearly a case of a heavy workload causing their toxic boss management style consider suggesting that the workload place on that individual be lessened. One person speaking up might not make a difference, but if the majority of employees stand up together there is a better chance that changes will be made.

Leave Work at Work

Avoid thinking about work until you are there the next day. Do not bring your boss home with you. This will take a lot of awareness and self-control but it is something that can be done. It will help if you remind yourself that bringing negative energy home from work will affect your personal life as well.

Choose to Not Let it Affect You

Recognize you are in the face of a toxic situation and you do have control over which emotions you take in. You might not be able to change your boss or to control how much time you spend with him or her, but you can choose to not let the toxicity get to you. You have to be responsible for your own outlook and not let the negativity of others bring you down. Not only will you stop it within yourself, you will also prevent yourself from spreading it to others.

Practice Mindfulness

Set time aside each day to practice mindfulness. This will help you stay present and centered at work and in your personal life. Take whatever time you need for yourself – sometimes 5 minutes of meditation or a short walk each morning can increase your ability to handle any situations that may come up throughout the day. Taking a walk or sitting in a park during your lunch hour may also help if you feel the need to recharge mid-workday.

Stay Positive

If the mood of your boss is negative and the tone of the workplace is affected you can try change it by setting an example. Maintain a positive attitude and hope it catches on.

Watch Your Reactions and Take Responsibility

Sometimes you may also contribute to making your relationship with your boss a toxic one. You may become passive, hold back and not realize that it is happening. Take the time to analyze your interactions with your boss and note how you react. Ask yourself what other ways you could have reacted that would have made things better in your encounters with your boss.

Empower Yourself

Do an analysis of yourself to see how you view yourself. Some people actually seek leaders who are authoritative. If employees do not have enough of their own self-confidence or they are scared to take initiative in the workplace, then a boss who tells them what to and constantly watches over them could be seem appealing. Check in with yourself and see if you actually prefer not to take responsibility and would rather just obey someone who seems confident. If this is the case, but you no longer wish to be around a toxic boss then you must work on empowering yourself first before you seek another solution.

Are You a Toxic Boss?

You might be, but you do not have to stay that way. Awareness of the fact that your management style is not harmonious is the first step to making changes. It is crucial to recognize that in order to lead others effectively, you first must lead yourself. When you catch yourself displaying toxic behavior at work there are a number of things that you can do:

• Practice mindfulness and be aware of your feelings, emotions and reactions in the work place. Realize that employees will take on the energy that you put out – if you are frustrated, short-tempered and inconsiderate, then the workplace is likely to have a negative tone. But, if you can become a leader who is optimistic, hopeful, and compassionate that energy will reverberate to the team. A positive non-threatening environment fosters trust which is likely to increase productivity and boost creativity in the workplace.
• Trust you subordinates. Once you build the trust, people will work for you without waiting for your instructions. They will take the accountability and do the work.
• Remain humble and don’t get sucked into “power traps”. Listen to the ideas of your subordinates. Give praise when it is due and show respect and appreciation. Remember, a successful organization requires input from the entire team, not just the person in charge.
• Develop greater self-awareness through self-reflection. Look at your reactions throughout the day and think of ways you could have done things differently.
• Consider asking for feedback from others in the workplace.
• Have compassion and acceptance for yourself. You probably won’t make all the necessary shifts overnight, but do your job well with honesty and good intentions and know that you did all that could be done at that point in time. Practicing compassion for yourself will reduce toxicity and contribute to a calmer working environment.

References and Resources:

• Einarsen, S., Schanke Aasland, M., Skogstad A. (2007). Destructive leadership behaviour: A definition and conceptual model. The Leadership Quarterly 18. 207-216.
• Padilla, A., Hogan, R., Kaiser, R.B. (2007). The toxic triangle: Destructive leaders, susceptible followers, and conducive environments. The Leadership Quarterly 18. 176-194.
• Kellerman, Barbara. Bad Leadership: What It Is, How It Happens, Why It Matters (Leadership for the Common Good)
• Jean Lipman-Blumen. The Allure of Toxic Leaders:Why We Follow Destructive Bosses and Corrupt Politicians–and How We Can Survive Them
• Ronald E. Riggio. The Art of Followership: How Great Followers Create Great Leaders and Organizations
• Ira Chaleff. The Courageous Follower: Standing Up to and for Our Leaders
• Stale Einarsen. Bullying and Emotional Abuse in the Workplace
• Annie McKee. Toxic Bosses

Image by Ambro

Although maintaining a proper diet, taking supplements and herbs, trying remedies and using complementary therapies can all help you quit smoking – it may be the seemingly little things that will make or break your success. Consider implementing the following tips before you quit and while you are in the process of quitting.

Set a Quit Date

• Set a date and tell those around you. Setting a date allows you to start preparing mentally, and telling others about it makes you more likely to stick to it. Keep in mind that trying to find the perfect day to quit smoking is impossible, there will always be excuses as to why it “is not the right time”. Decide when you will do it and be sure to mark it in your calendar.

• Make sure you allow time to make any necessary preparations. A few weeks to a month should give you enough time to prepare yourself mentally and to acquire any stop smoking aids that you choose to use. Keep your preparation time reasonable and don’t make your quit day too far off in the future.

• Choose a day when you are not working or engaged in any social activities where you would normally smoke. Also plan that for your first few days after quitting you are not with  people who smoke.

• While there is no perfect time to quit, there are times that are better than others. Choose a time when your desire to quit is high and your mood and outlook are positive. Quit at a time when your home and work life are stable and you are not under any extra stress.

• For women who experience PMS, timing your quit date with the menstrual cycle may be helpful. Quitting during the end of your period, or at the very beginning of the next cycle can help avoid the extra stress of hormonal related symptoms.

Prepare for Your Quitting Day

• During your preparation time carry a notebook around with you and record when, where and why you light up a cigarette. Note your feelings or emotions at that time. You may also want to try skipping a few cigarettes and record your reactions. Knowing in advance how you react when not smoking can help you devise a plan for helping yourself get through cravings and withdrawals once you quit for good.

• Make sure you have any herbs, vitamins, or remedies that you feel may be helpful when you quit. Some things you may want to start taking a couple of weeks before you plan to quit.

• Stock up on healthy foods and beverages.

• Just before you quit, eliminate things from your environment which remind you of smoking. Throw out all your cigarettes, ashtrays, matches or lighters which you use for lighting up.

• Try to remove the smell of smoke from your house and car. Open the windows and let these areas air out. Launder any clothing that smells of smoke. If you have been smoking in your house you may wish to steam clean the carpets and upholstery, and launder linens and curtains. If this is too big of a project for you, then at least consider spraying fabric and upholstery with an odor eliminating product such as Febreeze. You can also burn scented candles in the home, or place small bowls of vinegar around the rooms in your house to absorb the odor of cigarette smoke.

Stay Positive and Motivated

• Believe that you can quit. Positive thinking and keeping an open mind are the most important factors in quitting smoking. Positive thinking, even when you are not feeling particularly positive, will still help improve your mood and make it easier to continue with your plan to quit.

• If you are tempted by thoughts such as: “Just this once” or “It’s only one cigarette”, remind yourself how important quitting is to you and how much you are jeopardizing if you continue to smoke. Quitting is difficult, but it may be a decision that ultimately saves your life.

• Frequently congratulate yourself for having quit and allow yourself to feel empowered for all the success you have achieved so far.

• Consider downloading a quit meter to help track the number of days you have been smoke free and the time and money you have saved by not smoking. A popular windows compatible quit meter is Silk Quit. Using such a tool will be a constant reminder of the success you have achieved.

• Be aware of relapse. If you do happen to succumb in a moment of weakness, be patient with yourself and don’t allow any feelings of guilt, failure, or other negative states to enter your mind. See it as a minor setback and immediately get back to not smoking. Remember to congratulate yourself on the time you went without smoking. Then, identify what exactly led you to smoking in that instance and make a plan to avoid lighting up if a similar situation occurs in the future. Stay strong and refuse to give up your efforts.

• Don’t stress out if you gain weight. Although there are things which you can do to avoid putting on a few pounds after quitting, sometimes quitting smoking is enough of a challenge in itself. If you’re in a healthy weight range and you don’t want another thing to worry about, then don’t worry about it. Without changing eating habits, the average smoker gains about 10lbs after quitting. It’s really not a lot of weight, and once you have kicked your smoking habit you can then take measures to loose that extra weight if you want to.

• Remind yourself frequently of the benefits of quitting smoking. You can repeat your reasons mentally, or write them down on a card that you can easily access anytime you need to reaffirm your motives. Your reasons from quitting may be different from others, but here are some things you can think of to reinforce why you are quitting:

Health Benefits: The most obvious benefits are health related and include: a decreased risk of lung cancer, emphysema, heart disease, stroke, osteoporosis, macular degeneration, cataracts, incontinence, impotence and  periodontal disease, just to name a few.
If better health is a motivating factor for you, remind yourself of these benefits often. You may also want to frequently visit websites that outline these benefits in detail. A good example is The Smoking Cessation Timeline: What Happens When You Quit.

Financial Benefits: Smoking is an expensive habit, and for some, the extra money they will have after quitting can be a great motivating factor. The financial benefits of quitting become apparent very quickly and focusing on them can help people who like instant rewards. If this sounds like you, then keep track of all the money you are saving by not buying cigarettes. After the first week, collect the money you have saved and buy yourself a treat. It can be a new piece or clothing, a nice meal, a massage, something you normally would not spend money on.

If you are more into long-term rewards then put the money into a separate savings account, watch it grow over time, then use the money towards something in the future.

Cosmetic Benefits: Long-term smokers have yellowed teeth, more wrinkles and an increased risk of balding or graying hair. Think of how much better you will look in future years if you quit now.

Social and Cultural Benefits: Smoking is becoming less and less socially acceptable. Public venues in most developed countries are either smoke-free or have very limited smoking areas. Think of the extra freedom you will have when you are not limited to the smokers section or forced to go outside.

You may also want to focus on the benefits of improved relationships with your close non-smoking friends and family. These people will appreciate spending time with you that is no longer interrupted for the sake of smoke breaks. You will also be more enjoyable to be around because you will no longer carry the threat of secondhand smoke or smell like an ashtray anymore.

Get Some Exercise

• Take up a gentle exercise, such as walking, swimming or cycling. An increase in physical activity will boost your serotonin levels, help you deal with stress, and relieve depression and anxiety. Exercise will help your cardiovascular and respiratory systems and also aid in detoxification. Increasing your activity level will help you burn more calories and prevent the weight gain which can occur after quitting smoking.

• You may also want to consider weight-bearing exercise to help build your muscle mass which in time will help speed up your metabolism further.

Flush Out Toxins

• Drink a lot of water to help flush toxins from your system and to help minimize withdrawal symptoms.

• Go for a sauna, sweating more will help release the toxins from your body more quickly.

• Try a detox kit such as, Supreme Herbal Cleanse, Ultimate Herbal Cleanse, Nature’s Secret 5 Day Fast and Cleanse, or Heel Homeopathic Detox Kit. These kits contain formulas to promote and assist the cleansing process of the body. They are also a good way to reset the body because after a cleanse most people are much less inclined to crave unhealthy foods and toxic substances. Some detox kits suggest dietary restrictions while using the formulas, others do not. These are the 4 kits I find most suitable to assist in quitting smoking, and out of them you’ll probably find on that suits you.

Rest and Relax

• Make sure you get adequate rest. Do not skimp on sleep at this time – you will be able to handle things better when you are rested and rejuvenated.

• If you feel stressed out, take a calming bath, add some lavender essential oil and epsom salts to provide extra relaxation effects.

• Take deep breathes throughout the day. Inhale deeply, then slowly exhale. A set of 3 deep breathes will help you relax and get through times of stress or cravings.

• If you can avoid it, do not place yourself in stressful situations the first few days after you have quit. Instead, partake in activities that are enjoyable to you.

Stay Busy

• When a craving hits, keep your mind off it by engaging in an activity such as exercise or a hobby. Read a book or listen to some uplifting music. If you can distract your mind, the craving will most likely go away within a few minutes.

• Find an oral substitute if you miss having something in your mouth. You can chew gum or a toothpick, suck on candy or cloves, or munch on carrots or celery sticks. You can also try sipping herbal tea or other healthy beverages.

• Keep your hands and fingers busy. Squeezing a ball or holding a pencil can be a good substitute for the tactile sensation of having a cigarette in your hand.

Arrange a Support Network

• Don’t forget to include friends and family for support. Arrange a list of a few people you can call to help encourage you in times of distress. If you have friends of family members who have quit in the past, speak with them about how they quit and what help them motivated to stay a quitter.

• Tell those close to you that you are quitting and you may not be yourself while you are having withdrawal symptoms. Once they have this understanding it will be much less likely that anyone will be hurt or offended should you become irritable or moody around them.

• Be aware of jealous friends/family/co-workers. Sometimes the strength and willpower in a person who is quitting smoking will trigger feelings of inadequacy in others who do not have the strength to quit. Seeing you quit may remind them of their own addictions inability to quit. Do not be offended if they do not congratulate you for quitting, and also do not let them manipulate you to start smoking again (misery love company). If you have people like this in your life, try avoid them for the first few weeks. Stay strong and and firm in your decision to quit even if others do not seem supportive.

•  If you need extra support or encouragement consider seeking out a quit smoking program. Many programs are offered online or via telephone support, others have face to face meetings. See what is currently available to you by searching online for programs in your area. Many of these programs advise quitting with drugs or Nicotine-Replacement Therapies, but even if you are choosing a more natural route to quit smoking, they can be a good option if you feel you need a little extra encouragement.

Here are few associations that offer quit smoking programs and support free of charge:

USA:

-  Centers for Disease Control and Prevention – Quit Now

-  The American Lung Association – Freedom From Smoking

-  American Cancer Society – Quit for Life

-  National Cancer Institute – Smoke Free

Canada:

-  Canadian Cancer Society – Smokers Helpline

-  BC Lung Association – Quit Now

Worldwide:

-  Nicotine Anonymous

References and Resources:

Books:

• Allen Carr, Allen Carr’s Easyway to Stop Smoking
• Peter and Peggy Holmes, Out of the Ashes: Help for People Who Have Stopped Smoking
• Andrea Baer, Quit Smoking for Good: A Supportive Program for Permanent Smoking Cessation
• Krumholz and Phillips, No Ifs, Ands, or Butts
• Donna Howell, The Unofficial Guide to Quitting Smoking
• Michael Lesser, M.D., The Brain Chemistry Plan
• David Hoffmann, The New Holistic Herbal
• James A. Duke, The Green Pharmacy Herbal Handbook: Your Comprehensive Reference to the Best Herbs for Healing
• Jethro Kloss, Back To Eden
• Jack Ritchason, Little Herb Encyclopedia: The Handbook of Nature’s Remedies for a Healthier Life
• Robert J. Green Jr., Natural Therapies for Emphysema and COPD: Relief and Healing for Chronic Pulmonary Disorders
• James and Phyllis Balch, Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements
• John Freeman, Energetics of Western Herbs

Articles:

• University of Minnesota, Nicotine Addiction
• National Library of Medicine, Smoking Cessation
• Pahang Pharmacy, An E for Smokers
• Paul Bergner, Herbs to Aid in Nicotine Withdrawal
• NYU Langone Medical Center, Ginseng
• The University of Maryland Medical Center, Licorice
• drugs.com, Rhodiola rosea
• Howie Brounstein, Smoking Herbs to Quit Tobacco

Studies:

• Clarkes R, Niacin for nicotine? The Lancet, 1980; 1(8174): 936.
• Constance J. DiFiglia, M.D., An Open Label Evaluation of the Tobacco Aversion Caused by Plantago Major Tincture in Subjects Who Are Heavy Smokers. Essex Testing Clinic Inc., Verona, NJ pp. 1-22, 1992.
• Mattioli L, Perfumi M, Evaluation of Rhodiola rosea L. extract on affective and physical signs of nicotine withdrawal in mice. Journal of Psychopharmacology. 2009 November 25

In addition to diet, nutritional supplements and herbs, there are other natural aids that can be useful in supporting your quitting process. Here are a few that have reported success.

Acupuncture

Acupuncture is a well-know treatment in TCM (Traditional Chinese Medicine) which involves the placement of very fine needles in energy points that run along energy meridians of the body. A common form of acupuncture used on people who are quitting smoking is auricular ear acupuncture. This form involves the insertion of needles in points of the ear which are known to assist in the detoxification of addictions.

Acupuncture helps to relieve symptoms of withdrawal, reduce cravings, and relax, balance and detoxify the body.

Acupuncture is gaining credit and popularity in smoking cessation programs as more and more people are choosing to utilize complementary methods to increase their chances of success. Most extended health plans nowadays even include acupuncture treatment coverage. Treatments can be somewhat expensive if you do not have coverage, but the  financial savings of quitting smoking more than make up for it.

Flower Essences

Bach Rescue Remedy, a combination of flower essences, is well know for it’s effects of bringing a calm state in times of stress and anxiety. A few sprays or drops of Rescue Remedy when you are experiencing stress while quitting smoking can help you to relax and put you in a positive state of mind. Bach Rescue Remedy does not cause drowsiness, so it can be used at anytime of day.

Homeopathy

Homeopathic remedies are another option for those wanting to quit. There are pre-made formulas on the market such as Smokers Calm and Stop-it Smoking. Alternatively, you can try a full assessment with a Homeopath where the Homeopath will determine which single remedy best fits your individual constitution and peculiarities.

Homeopathic remedies seem to have mixed reviews. Some people swear by them, others do not feel any effects. Since homeopathic remedies are non-toxic and do not have any side effects or adverse reactions whatsoever, they are always worth a try. Do keep in mind however, that homeopathic remedies can loose their potency if they are exposed to radiation, or strong scents. While taking homeopathic remedies avoid ingesting or smelling substances such as coffee, mint, bergamot, menthol, camphor, tea tree, and eucalyptus, as these may cancel the delicate vibrational effects of the medicine. Also avoid storing your homeopathic remedies near your microwave, cell phone, or other devices which give off radiation or have an electromagnetic field.

Hypnotherapy

Hypnotherapy works on the deep subconscious levels of the mind. It is a very helpful method for removing the psychological reasons for smoking and the deep seated subconscious patterns.

Through hypnotherapy you can re-program your mind and set healthy patterns. A hypnotherapist will give suggestions to you while you are in a trance like state and re-program your subconscious so you are more likely to stick with the decision of quitting. Often people need only one session of hypnotherapy to quit smoking for good.

You can see a hypnotherapist for an individual session or even join a group hypnotherapy session focused on quitting smoking. Another option is to try self-hypnosis or to use one of the many hypnosis audios on the market which are geared towards quitting smoking.

Mindfulness Meditation

Meditation can decrease the likelihood of relapse and improve the chances of successfully quitting.

Mindfulness meditation teaches how to be aware of the present moment – which includes whatever is going on in the body, as well as any thoughts or feelings that may surface. This type of meditation will also teach you to observe and accept thoughts as they arise while not identifying with them. This is more helpful than denying or ignoring thoughts and will lessen feelings of guilt, inferiority, blame and other negative emotions which may arise during the quitting process.

Sit in a comfortable position, either in a chair, or in a cross-legged position on the floor. Keep your back straight. Make sure you are in a quiet place without distraction, close your eyes and become aware of any bodily sensations, thoughts, or feelings. Witness the experiences in the body and mind without judgment, identification, or other reactions.

Begin with 20 minutes a day and slowly work up to longer meditations.

Mindfulness meditation will teach you to accept any thoughts, feelings, and cravings which may arise. Once these are acknowledged, they can be released and energy can be focused on other things.

Nicotine Replacement Therapies

Although certainly not “natural”, another option many smokers choose to quit are nicotine-replacement therapies. I included NRT in this article because nicotine patches and gums have been around for a long time, and have shown to be effective for some people. Such tools can be beneficial for those who want to wean themselves off of nicotine rather than quit cold turkey.

A relatively new nicotine-replacement therapy is the electronic cigarette. While these are slightly less harmful than traditional cigarettes, they still pose health risks, and they may not be as effective for quitting as they allow you to keep the habitual routine of smoking. Many people start smoking electronic cigarettes with the intention to quit smoking, but end up just replacing regular cigarettes for the electronic version.

Nicotine-replacement therapies can be used alongside many of the other aids mentioned in this article. If you are already using NRT or are planning to, you will achieve better success by incorporating at least a few of the natural aids in addition to using NRT.

Continued in Part Five: Little Things that Make a Huge Difference in Quitting Smoking Successfully

Herbs that Make Quitting Easier

Herbs can be a great additions to a stop smoking program. Certain herbs will decrease withdrawal symptoms, ease stress and anxiety, reduce cravings, or help detoxify the lungs and body.

Unless otherwise stated, the herbs listed below can be taken as a tea or in tincture or capsule form. Some herbs, if noted, can even be smoked.

Some herbs can taste unpleasant. If taste is preventing you from taking a herb regularly, then try mixing it in with another herbal tea that you do enjoy drinking.

Certain herbs, such as lobelia, require a lower dose, whereas other herbs, oats for example, can be taken at a higher dose. In general most herbs are not taken more than 3x per day and each dose can be one cup of tea, or 10-30 drops of tincture. If you are taking capsules, follow the directions on the bottle as potency will vary according to manufacturer.

Most of these herbs are very common, but if you are having trouble finding them at your local shop, then check online suppliers such as Mountain Rose Herbs.

Calamus (Acorus calamus)

Calamus, otherwise know as Sweet Flag, helps to eliminate excess mucous and clear congestion in the bronchioles. It is traditionally used to treat asthma, bronchitis, and whooping cough, but is also of great use in clearing out the residual toxins in the lungs from cigarette smoking.

Calamus is a calming and centering herb. It also has stimulating properties, and while it can treat anxiety, it will also give you the extra energy and stamina that you need while in withdrawal.

Also a well know digestive aid, calamus can help relieve upset stomach that may occur during the acute phases of withdrawal. Because of it’s effects on digestion, calamus tends to increase appetite, so be aware of this if you are taking calamus and are concerned with putting on weight once you quit smoking.

Some say that chewing calamus root kills the taste for tobacco. I guess it’s worth a try, since the root has many other benefits in regards to quitting smoking, there is nothing to loose.

Catnip (Nepeta cataria)

While catnip excites cats, it calms down humans. Catnip reduces anxiety and can help those suffering from insomnia. Since catnip is calming to the mind it can help take the edge off the first few days after quitting.

Catnip is also helpful for calming digestive upset and alleviating headaches which can occur during the withdrawal period.

Catnip may also help to reduce cravings for cigarettes. Putting several drops of catnip tincture on the back of the tongue is said to decrease the desire for cigarettes.

Some people smoke catnip, but smoking it may actually cause headaches, so proceed with caution if you choose to do so.

Cautions:

Excessive intake of catnip make cause headaches, nausea, or vomiting.

Coltsfoot (Tussilago farfara)

Coltsfoot is an expectorant herb, which means that it promotes coughing and helps to expel mucous. Coltsfoot is a good herb for cleansing the lungs, but using too high of a dose can lead to coughing fits. Start using coltsfoot at a low dose because you want to cough once in a while to bring up the excess phlegm and clear the toxins, but you should not be coughing incessantly.

Cautions:

Do not use coltsfoot if you cannot stop coughing, if you are coughing up blood, or if you have pain when breathing.

Horsetail (Equisitum arvense)

Horsetail contains a small amount of nicotine and can help alleviate cravings and ease withdrawal symptoms in the first few days after quitting.

Cautions:

If using horsetail for more than 6 weeks continuously, it is important to take a break from the herb for 3 weeks, as excessive use can cause urinary irritation.

Hyssop (Hyssopus officinalis)

Hyssop’s expectorant properties clear mucous congestion and purify the lungs. Hyssop also soothes irritated mucous membranes in the respiratory system and it is often used for treating respiratory ailments.

Hyssop is also useful to help one cope with any extra stress that maybe associated with quitting smoking. Hyssop relieves anxiety, soothes the nervous system and enhances mental clarity.

It may also help lessen withdrawal symptoms as hyssop is known to help clear toxins in the intestines, bladder, and kidneys in addition to it cleansing action in the lungs. Hyssop is also a diophoretic herb, meaning that it promotes sweating which will help in cleansing the body of toxins through the skin.

Cautions:

Hyssop does have laxative properties, if you experience excessive diarrhea while taking this herb, stop taking it for a few days, then resume with a milder dose.

Korean Ginseng (Panax ginseng)

Korean ginseng has adaptogenic properties, meaning that it helps the body deal with physical and emotional stress and to restore balance in the body. It is a tonic for health and helps improve over all well-being. Korean ginseng is also a tonic for the adrenal glands and it reestablishes proper cortisol levels in the bloodstream. Because it energizes the body and helps deal with symptoms of stress and fatigue, Korean ginseng may increase energy, endurance and stamina during the withdrawal period.

Korean ginseng will help one deal with the mental and emotional stresses of quitting as it sharpens concentration, improves mood and helps to lessen anxiety.

Often used for breathing problems and asthma, Korean ginseng dilates constricted vessels in the lungs and may help rebuild general health of the lungs.

Korean ginseng has been studied for it’s effects on cancer prevention. It has been shown to decrease the likelihood of developing lung cancer, as well as other types of cancers, and may be beneficial if you are worried about the carcinogenic effects of a long-term smoking habit.

Cautions:

Do not take ginseng for prolonged periods without a break. For example, alternate periods of a few weeks of taking ginseng with a few weeks of not taking ginseng. In this way you will avoid side effects that may occur from taking ginseng for extended periods.

If you have insomnia, do not take ginseng later than midday as it may interfere with sleep.

Do not take ginseng if you have a heart condition, diabetes, auto-immune disease, bleeding disorder, schizophrenia or a hormone sensitive condition, because ginseng has various effects which can make these conditions worse. If you are on medication to prevent organ rejection after transplant, do not take ginseng as it can interfere with the medication.

Licorice (Glycyrrhiza glabra)

Licorice is an expectorant and demulcent herb. It has been traditionally used to soothe irritation in the lungs caused by asthma, bronchitis, and other respiratory ailments.

It is also an adrenal tonic, and can help to balance cortisol levels, reduce fatigue and restore energy.

Chewing on sticks of licorice root (not the candy) can also satisfy the oral fixation of smoking. You can find lcorice root at a health food store or herbal shop.

Cautions:

Do not use licorice for more than 4-6 weeks. High doses or long-term use may cause potassium depletion, edema, or high blood-pressure.

Avoid using licorice if you have diabetes, high blood pressure, adrenal disease or weaknesses in the kidneys or liver.

Also do not take licorice if you have hormonal conditions such as any estrogen-sensitive condition (uterine fibroids, endometriosis, or breast, uterine or ovarian cancer), low testosterone levels, or an imbalance of aldosteron.

Licorice may interfere with several medications including ACE inhibitors, diuretics, corticosteroids, Digoxin, MAO inhibitors, Warfarin or medications processed by the liver.

Lobelia (Lobelia inflata)

Lobelia, also know as Indian tobacco, is shown to reduce withdrawal symptoms and cravings associated with the cessation of smoking. The reason why Lobelia has this effect is because it contains an alkaloid called lobeline which binds to the same receptor sites in the brain as nicotine. Lobeline produces similar effects in the body as nicotine, without causing the damage that nicotine causes. It is also not addictive or habit-forming.

Another beneficial alkaloid in Lobelia is isolobelaine, which has relaxing effects on the central and autonomic nervous systems. It helps to ease tension and calm the nerves, aiding those who are going through withdrawal symptoms.

Lobelia is also an expectorant and an anti-spasmodic herb. It is commonly used to treat lung conditions such as asthma, whooping cough, and pneumonia. Lobelia will help clear the lungs and ease spastic coughing.

While you are in the withdrawal period, you can take Lobelia regularly, as you would other herbs, or you can try it on an “as needed” bases, and use it only when cravings are really bad. If a craving for cigarrettes comes about, take 5-10 drops of Lobelia tincture under the toungue, or sip a tea made of Lobelia, and the craving should subside within 5 minutes.

Lobelia has quite an unpleasant taste, but given it’s potential benefits, it’s worth enduring.

Cautions:

Lobelia is a strong herb, and when taken in high doses it may cause nausea and vomiting. It is best to start with a lower dose, and if you do not feel results, than increase the dosage gradually if no side effects are noted. If you start to feel nauseous, discontinue the use of the herb for the remainder of the day, and try a smaller dose on the following day.

Too high of a dose can also cause dizziness, light-headedness, dry mouth, vomiting, or excessive sweating.

Do not take Lobelia if you have heart disease, high blood pressure, tobacco sensitivity, paralysis, if you suffer from seizures, or if you are recovering from shock.

Mullein (Verbascum thapsus)

Mullein is demulcent in nature, it soothes inflammation and irritation in the lungs. It is often used in the treatment of respiratory ailments such as asthma, bronchitis and whooping cough. Since mullein has a great affinity for the lungs, it is an excellent herb to take when quitting smoking to aid in a quick recovery of the lungs.

Mullein tones the mucous membranes of the lungs and speeds healing of damaged tissue due to it’s ability to promote cell growth and repair.

Mullein is also an expectorant herb; it relieves congestion and brings up excess mucous, helping to purify the lungs.

In addition to it’s effects on the lungs, mullein is also a gentle sedative. It has a calming effect and may be helpful in reducing anxiety and treating insomnia experienced when quitting smoking.

Mullein is often used in smoking mixtures, but as more of a base because it lacks body and flavour. You can add mullein to other herbs which are suitable for smoking, or use it to dilute your tobacco if you are weaning yourself off of cigarettes.

Oats (Avena sativa)

Sometimes called “wild oats” or “oat grass”, the extract derived from oats can help to ease withdrawal symptoms and reduce cigarette cravings. Oats are an effective tonic for the nervous system, and are often recommended in cases of fatigue or nervous exhaustion. Taking an oat extract may help to reduce stress and anxiety, and encourage better sleep.

Oats also relieve depression and improve mood. They are rich in the amino acid L-Tryptophan, which is needed for the production of serotonin, a neurotransmitter which affects mood and well-being.

Using wild oat extract or tea can be a safe and useful addition to your quit-smoking program. Increasing your consumption of oat cereal may also be helpful.

The medicinal value of oats is highly variable. Depending on where the oats were grown or at which stage they were harvested, the dose needed can vary quite a lot. Since oats are extremely safe to take, if you find you are not getting results, then increase your dosage.

Best results come from taking the herb for a few months. You may want to start taking oats a couple of weeks before you plan to quit smoking. There is no problem taking oats long-term.

Passionflower (Passiflora incarnata)

Passionflower promotes relaxation and calmness. Its calming effect can help those experiencing insomnia and restlessness experienced during the withdrawal period. Passionflower eases symptoms of anxiety and irritability and may also help to reduce nicotine cravings.

Passionflower can also be smoked for those who wish to wean themselves off of tobacco. Mix the dried herb with regular tobacco and gradually lessen the amount of tobacco in proportion to the passionflower until no tobacco remains.

Plantain (Plantago major)

Plantain has been shown in clinical trials to create an aversion to smoking when ingested or sprayed into the nasal passage.

Plantain is also a gentle expectorant, helping to expel mucous from the lungs. Plantain is often used to treat conditions of the respiratory system. It is an anti-inflammatory and demulcent herb which soothes irritated mucous membranes, including tissues of the lungs.

Rhodiola (Rhodiala rosea)

The potential benefits of rhodiola for one who is quitting smoking are many.

First, rhodiola may reduce withdrawal symptoms. In a study done one mice who had formed a nicotine dependance, extract of rhodiola rosea was shown to decrease signs of withdrawal exhibited after cessation of nicotine administration. While this study was not done on humans, it does show promise that rhodiola will aid in the reduction of withdrawal symptoms after quitting smoking.

Rhodiola is useful for reducing withdrawal symptoms because it is an adaptogen, meaning that it helps the body cope with physical, environmental, and mental stress. It can help increase energy, stamina, and strength and has a history of positive results in treating stress and fatigue.

Rhodiola can also help counter the effects of weight gain associated with quitting smoking. Not only does it reduce levels of the stress hormone cortisol (high cortisol levels result in an increase in belly fat) it also helps to burn existing fat. Rhodiola does this by mobilizing fatty acids from adipose tissue and activating adipose lipase, an enzyme needed to burn stored fat.

Rhodiola enhances mental performance, and improves mood and overall well-being. It increases levels of betaendorphins, the brains feel-good chemicals. It also increases circulation in the brain and increases the permeability of the blood-brain barrier, allowing precursors of the neurotransmitters dopamine and serotonin to pass through. Rhodiola can help improve cases of mild depression, but in some cases may worsen anxiety, restlessness, and insomnia. This is because it seems that rhodiola has stimulatory effects when taken in low or medium doses, and a sedative effect when taken in high doses.

If you are feeling over or under stimulated than adjust your dose accordingly. Dosages of rhodiola typically range from 200-600mg.

Skullcap (Scutellaria lateriflora)

Skullcap has nervine properties, it calms, tones and renews the central nervous system. Used to treat nervousness, anxiety, and insomnia, skullcap can help one experiencing increased tension or stress while quitting smoking.

Skullcap is a calming herb which, in some individuals, increases awareness at the same time. In others, however, this same herb may cause drowsiness.

Cautions:

If skullcap makes you drowsy, do not use it in times when you need to be alert.

St. John’s Wort (Hypericum perforatum)

Commonly know to treat depression and anxiety, St. John’s wort will help one who is quitting smoking to calm and relax their mind, reduce agitation and maintain a positive mental attitude.

St. John’s wort helps to expel excess mucous from the lungs and bronchial tracts. It is often used in treating and healing the lungs in cases of bronchitis, and will help repair the lungs from the damages caused by years of smoking.

St. John’s wort is also a powerful blood purifier and cleanser. Taking St. John’s wort will speed up the elimination of toxins in the bloodstream left from cigarette smoking.

It may take 2-3 weeks to notice the effects of St. John’s wort, so begin taking if a few weeks before you plan to quit smoking.

Cautions:

Do not take St. John’s wort if you are on anti-depressant medications, oral contraceptives, medications for HIV, or medications taken after organ transplants to prevent organ rejection, because St. John’s wort will decrease the efficacy of these medications.

Do not use St. John’s wort if you have schizophrenia, bipolar disorder, Alzheimer’s or other mental conditions as it may worsen symptoms.

St. John’s wort increases photosensitivity, if you are taking it be sure to protect yourself from the sun to avoid sunburn.

Valarian (Valeriana officinalis)

Most known for it’s effects as a sedative and muscle relaxant, valarian will help you get to sleep if you are experiencing insomnia or nervous sleeplessness related to quitting smoking.

Valarian can also help ease the stress, anxiety, irritability and nervous tension that are experienced when quitting smoking.

Cautions:

Valarian may cause drowsiness, so use it only in the evenings and do not drive or operate machinery after taking it.

Valarian may interact with certain medications. Do not take it if you are taking barbiturates and benzodiazepines such as Xanax, Ativan, or Valium. Also avoid using valarian root if you have a weak liver or liver disease.

A Table Comparison of Herbs Used to Quit Smoking

Smoking Herbs

As already mentioned, smoking herbs can be a good way for some people to wean themselves off of nicotine. If one has never smoked, then it is not advised to take up herbal smoking. But if you are a smoker and your lungs are full of toxins, than a herbal cigarette will help your lungs to expel the toxic build up in your lungs.

Herbal cigarettes can help in times when you really need the comfort of reaching for a cigarette. Used short-term while you are quitting herbal cigarettes can help ease the transition and meet the psychological needs of smoking.

Herbs used for smoking are non-addictive and do not contain nicotine or the chemicals that are found in regular cigarettes. They are a healthy replacement for short-term use.

Ready made herbal cigarettes are available, but the herbs chosen for the mixtures may not be the best ones to help you quit. You can try some of the herbs indicated for smoking earlier in this article or use the blend below which has had a little more thought put into it. This recipe has been adapted only for clarity’s sake. The original is written by Herbalist Howie Brounstein.

Herbal Smoking Mixture to Help Quit Smoking

Ingredients:

• rubbed mullein leaf (Verbascum thapsus)
• kinnikinnik (bearberry ) leaf (Arctostaphylos uva-ursi)
• manzanita leaf (Arctostaphylos spp)
• skullcap leaf (Scutellaria laterifolia)
• lobelia leaf (Lobelia inflata)
• coltsfoot leaf (Tussilago farfara)
• peppermint leaf (Mentha piperita) or spearmint leaf (Mentha spicata)

As a light base, use rubbed mullein leaf, add in some astringent herbs (kinnikinnik and manzanita) to give some body to the smoking mixture. Make sure to break the kinnikinnik and manzanita into fine pieces, so the burning is even. For a calming effect, the skullcap is needed. Lobelia is an important ingredient because it contains substances which binds to the same receptors as nicotine. If you are used to smoking menthols, then a small amount of peppermint and/or spearmint can also be added to the mixture.

After a couple of weeks, stop adding lobelia to the mixture, increase the amount of mullein and add some coltsfoot for it’s expectorant action which will aid in the cleansing process. Do not add too much coltsfoot as it can lead to coughing fits.

Eventually you can decrease the astringent herbs, and just smoke mullein alone, but by this time you probably will not want to smoke at all.

Before you buy your herbs for your herbal smoking mixture, make sure you read about herb quality and how to prepare your smoking mixture. For more information read The Preparation of Herbs into a Palatable Smoking Mixture.

Continued in Part Four: Natural Remedies and Complementary Therapies that Help You Quit Smoking

Dietary Recommendations to Facilitate Quitting Smoking

Remember to eat sensibly once you have stopped smoking. Stay aware that your appetite may increase and you will most likely crave unhealthy foods. Be sure to include foods and beverages that will support your body while quitting smoking, and avoid those which will aggravate your withdrawal symptoms. Here are some dietary guidelines you may want to consider following:

Avoid Sweets

Sweets are often craved after quitting smoking. This is your body’s way of trying to compensate for the sudden cessation of nicotine intake. Nicotine stimulates an immediate release of stored glucose into the system. This quick “sugar rush” makes you feel good and gives a temporary boost in energy. Of course, when blood sugar levels rise quickly, your body responds by releasing more insulin from the pancreas in order to control the rapid rise in blood sugar. The sudden drop in blood sugar levels, then leaves you feeling tired, anxious, or hungry. This is when smokers usually reach for their next cigarette. It it a continuous cycle that explains why smokers can easily consume more than a pack a day.

When you quit smoking, your body no longer receives the quick sugar highs that it is used to. This may cause you to feel restless, get headaches or feel dizzy. To stop feeling these effects of sugar withdrawal, many people just replace their cigarettes with an increased intake of sweets. This is not a good idea. You may feel better in the short-term, but continuing this cycle involving rapid increases and decreases in blood sugar levels will only lead to other problems down the road.

Watch Your Portions

It is common for people to overeat after quitting smoking. Many, especially those who are fixated by the oral sensations of smoking, replace the habit of smoking with eating more food. Even if you are eating healthy, unprocessed foods, they will still add up and most likely lead to weight gain.

If you do not want to gain weight, you have to be careful with portion size at this time because in addition to feeling inclined to replace smoking with eating, your metabolism will slow down as soon as you quit smoking. Nicotine is a stimulant which increases the resting metabolic rate. In the average smoker this metabolism increase is equal to about 500 calories. To compensate for this drop in metabolism, you can decrease your caloric intake by about 500 calories a day for the first few weeks after you have quit. Alternatively, you can increase the rate at which you burn calories by exercising more.

If your schedule allows, it is ideal to have smaller, more frequent meals. This will help stabilize blood sugar levels and reduce cravings for unhealthy foods. Make sure you have breakfast. If you skip it you may experience a huge drop in blood sugar, which ultimately can affect your food choices for the remainder of the day.

Focus on Protein and Whole Grains

Protein and complex carbohydrates will help you to maintain stable blood sugar levels. Avoid refined grain products, and focus on whole grains which allow for a much more stable blood sugar release. Include protein rich foods such as eggs, tofu, string cheese, yogurt, beans, or fish into your snacks and meals. Getting adequate protein will also help ensure that you are getting the essential amino acids (the building blocks of protein) which you will tend to need more of at this time.

Make Sure You Get Your Basic Nutrients

Eating a well-balanced diet will help to provide your body with basic dietary nutrients such as vitamins, minerals, amino acids and essential fatty acids. These basic nutrients are important in the formation of neurotransmitters, the chemical messengers of the nervous system. When the body does not have the necessary materials to synthesize neurotransmitters, memory and mental clarity may decrease, moods can become unstable, sleep problems may occur and cravings for substances such as tobacco may arise.

A craving for tobacco can result because if there is a lack of neurotransmitters, people seek out a way to offset the associated symptoms. The nicotine in tobacco artificially overcomes these deficiencies and gives a false sense of well-being by temporarily improving mental functions and mood. Addiction occurs because nicotine also prevents the brain cells from producing enough neurotransmitters, so more nicotine is needed just to stay focused and happy.

If you ensure that you are getting all your necessary nutrients, you can achieve a balanced state without the use of nicotine, and thus eliminate one of the reasons that may have kept you smoking. Make sure you eat a variety of nutrient dense foods. Also consider taking key supplements for a a few weeks before and a few months after quitting. See the supplement section of this article for more information.

Include Citrus Fruits

Include citrus fruits or juice in your diet. Many say that drinking orange or grapefruit juice can help cut cigarette cravings because citrus gives kick that is similar to smoking a cigarette. Some also find that having a cigarette after eating or drinking citrus fruit is unpleasant. Citrus fruits are also a great source of Vitamin C, and can help replenish the Vitamin C which has been depleted from your body due to smoking.

Do be mindful however, of how much citrus and other fruits and juices you consume. All fruit is high in a natural sugar called fructose, and although it is natural, fructose will still cause a relatively quick rise in blood sugar levels. Allow yourself to have fruit, especially citrus, but maintain a healthy balance with other foods and choose the whole fruit when you can, instead of just juice.

Reduce Caffeine Consumption

If you drink a lot of caffeinated beverages such as coffee, black tea, green tea, or caffeinated soda, you should cut down your consumption, or switch to a decaffeinated version as you quit smoking. This will be important because nicotine reduces the effects of caffeine in the body, so if you stop or decrease your nicotine intake, the same amount of caffeine can have a 50-60% stronger effect on you. Over consumption of caffeine can also make withdrawal symptoms worse.

Nutritional Supplements to Help Quit Smoking

B Complex Vitamins

B vitamins help to regulate and calm the nervous system, while reducing stress and fatigue. B vitamins can help alleviate the anxiety and insomnia that often occur with smoking cessation. Your body uses more B vitamins when you are under stress and smoking depletes the body of B vitamins, so it is important to start taking B vitamins at least 2 weeks before you plan to quit.

Each B vitamin has different benefits for the body and the mind. Below, each B vitamin is addressed individually with it’s functions that are most relative for quitting smoking. You may feel that a few B vitamins are more useful than others, but it is advised to take the B vitamins together because they work in synergy with each other. A “B Stress Complex” may be best to take while you quit because it has slightly higher amounts of the B vitamins which are needed most when you are under stress, but adequate amounts of the other B Vitamins are included to prevent imbalance.

• Vitamin B1 (Thiamine): Helps regulate the nervous system and stabilize mood. A lack of B1 can result in irritability, depression, fatigue and difficulty concentrating.
• Vitamin B2 (Riboflavin): Important for the production of healthy red blood cells which transport oxygen throughout the body. More oxygen reaching the brain means a greater capacity to stay alert.
• Vitamin B3 (Niacin): Also called nicotinic acid, B3 is chemically similar to nicotine. It also helps to dilate blood vessels and improve circulation – the opposite of nicotine which causes blood vessels to constrict.
• Vitamin B5 (Pantothenic Acid): Helps to protect from the effects of stress and is important for proper adrenal function. B5 is also necessary for a healthy metabolism.
• Vitamin B6 (Pyridoxine): Helps synthesize the neurotransmitters dopamine and serotonin and regulate the nervous system. Important for the control of mood swings, irritability anxiety and depression. B6 also helps to metabolize fats and proteins and may help to control cravings and weight gain that often occur when quitting smoking.
• Vitamin B7 (Biotin): Essential for the breaking down of dietary fats, proteins and carbohydrates. Helps to stabilize blood sugar levels. Biotin also helps the body get rid of toxins.
• Vitamin B9 (Folic Acid): Folic Acid is important for proper functioning of the nervous system. It also reduces the effects of nicotine on the lungs and protects from cell damage which may lead to cancer.
• B12 (Cobalmin): Vital for maintaining energy levels in the body. B12 also helps to decrease cellular damage.
• Choline: Needed for the healthy conversion of fats in the body. Choline nourishes the brain and supports healthy cognitive function.
• Inositol: Aids in the metabolism of fats and cholesterol. Has a calming effect on the brain and has been shown to be beneficial for treating depression, insomnia, panic and other psychiatric disorders. Inositol has also been discovered to reverse cell damage in the lining of the airways of the lungs, turning precancerous cells back to normal.

Vitamin C

Smoking depletes Vitamin C in the body. Smoking one cigarette uses up approximately 25mg of vitamin C. Smoking many cigarettes a day will use up any vitamin C which you get from your meals, causing the body to function in short supply of Vitamin C. Even moderate smokers are short on their vitamin C levels in the body.

It is advised to supplement with Vitamin C as you prepare to quit, and continue taking it for a few months after you have quit, as Vitamin C will provide a lot of support to the body at this time. Vitamin C boosts the immune system and keeps the body strong and energized. Vitamin C also builds healthy tissues and helps restore function to blood vessels which have been damaged by years of smoking.

Research has even shown that using large amounts of vitamin C to saturate body tissues helped people to overcome the habit of smoking. This is due to the fact the Vitamin C helps to clear the system of the toxins created from smoking. By taking Vitamin C the body can eliminate nicotine and other toxins and help a person overcome the withdrawal phase more quickly.

Vitamin E

Vitamin E is a potent antioxidants that protects tissues and cell membranes. Vitamin E helps to neutralize cancer-promoting free radicals in the lungs as well as other tissues . It also repairs cell damage caused by cigarette smoking.

Be sure to take a form of Vitamin E which contains mixed tocopherols (alpha, beta, delta and gamma). The most commonly available form is alpha-tocopherol, but it is actually gamma tocopherol which shows the greatest antioxidant potential. Gamma tocopherol also gets depleted from smoking, and the lack of gamma tocopherol in a smokers system is thought to be a factor in the development of cancer.

Chromium

Chromium is a mineral which is necessary for a healthy blood sugar balance. It can help reduce cravings for unhealthy foods by regulating the drop in blood sugar levels which is common after quitting smoking. Chromium will also help your body deal with stress as it reduces elevated cortisol levels.

Magnesium

Magnesium is an important mineral for proper nerve function. It calms the nerves and helps ease stress related withdrawal symptoms. Magnesium is also important for regular lung function. It acts as a bronchodilator, and allows for easier breathing.

Selenium

The anti-oxidant mineral selenium protects against free radical damage, reducing the risk of cancer, and also enhances the antioxidant properties of Vitamin E.

L-Glutamine

L-Glutamine is an amino acid which is most often used for muscle recovery and for promoting a healthy immune system, but it has many other benefits and can be a helpful supplement to take when you are in the withdrawal process.

L- Glutamine is shown to help decrease addiction cravings and is often used in programs for drug and alcohol addiction.

It is also a good supplement to take to prevent weight gain after quitting smoking because not only does L-Glutamine help to build muscle, it also stabilizes blood sugar levels and blocks cravings for sugar.

Taking L-Glutamine may also help decrease anxiety, as it increases levels of gamma-aminobutyric acid (GABA) in the brain. GABA is an amino acid which has calming effects.

L-Glutamine can also improve brain function. If you are experiencing “brain fog” and having trouble focusing after you quit, L-Glutamine may be quite helpful. It crosses the blood-brain barrier quickly and is then converted into glutamic acid which is a fuel for the brain. The result is an increased alertness, better memory and ability to focus.

For the first 2 or 3 weeks after quitting, take 500mg of L-Glutamine every 6 hours. To alleviate withdrawal symptoms. The powder can also be taken under the tongue to stop strong cravings quickly.

Cautions:

Do not use L-Glutamine long-term unless you are also body building or doing other intense exercise which will burn the Glutamine because there is some controversy whether L-Glutamine is beneficial or harmful for long-term use.

Omega 3 Fish Oils

Fish oil is high in Omega 3 essential fatty acids. Omega 3′s are an essential nutrient for nervous system health. Taking Omega 3′s can help to stabilize mood swings which can be commonly experienced when quitting smoking.

Continued in Part Three: The Best Herbs to Help You Quit Smoking

By incorporating a few natural treatments or remedies at the same time you will greatly increase the odds that you will quit smoking for good, and decrease unpleasant symptoms while you are going through the withdrawal process. Natural aids include nutritional supplements, herbs, acupuncture, hypnotherapy, and meditation. These as well as other stop smoking aids are discussed in detail in the appropriate sections of this article.

Part One: Understanding Addiction and Withdrawal

• Why Tobacco is Addictive
• Determining Why YOU are Addicted
• Understanding Withdrawal
• Symptoms of Nicotine Withdrawal
• Accepting the Withdrawal Period

Part Two: Diet and Supplements that Help You Quit Smoking

• Dietary Recommendations to Facilitate Quitting Smoking
• Nutritional Supplements to Help Quit Smoking

Part Three: The Best Herbs to Help You Quit Smoking

• Herbs That Make Quitting Easier
• A Table Comparison of Herbs Used to Quit Smoking
• Smoking Herbs

Part Four: Remedies and Complementary Therapies that Help You Quit Smoking

• Acupuncture
• Flower Essences
• Homeopathy
• Hypnotherapy
• Mindfulness Meditation
• Nicotine Replacement Therapy

Part Five: Little Things that Make a Huge Difference in Quitting Smoking Successfully

• Things to do Before Quitting
• Attitude for Quitting Sucessfully
• Other Great Tips for Quitting

Part One: Understanding Addiction and Withdrawal

Why Tobacco is Addictive

Physiological Reasons for Tobacco Addiction:

Nicotine is a highly addictive substance because there are many physiological changes that take place when one smokes a cigarette.

Nicotine combines with neurotransmitters in the brain and produce various effects which include: pleasure, arousal, appetite suppression anxiety reduction, mood alteration, memory improvement and enhancement of cognitive abilities.

Nicotine also increases adrenaline production, raises blood pressure, speeds heart rate and breathing, and influences the hormonal system.

The body gets used to functioning with nicotine in it’s system and when it is not there, unpleasant withdrawal symptoms occur. It takes time for the body to adjust and return to it’s natural balance once smoking cessation has stopped and there is no longer a regular intake of nicotine. Many prefer not to go through the withdrawal period, and thus continue smoking in order to feel “normal”.

Psychological and Sociocultural Reasons for Tobacco Addiction:

Smoking addiction most often has psychological and social components as well. People smoke cigarettes to help cope in times of stress in order to relax or reduce tension. Because cigarettes can also be stimulating, they are smoked when one needs a boost or an increased sense of pleasure. It is common for people to smoke for social or cultural reasons. Others smoke simply out of habit, daily ritual, craving, or because they like handling the cigarettes.

Determining Why YOU are Addicted

Addictions are very complex, and people smoke for many different reasons – but knowing exactly why YOU smoke is the first step you can take to make the quitting process more successful. You must identify your smoking habits and the nature of your dependency. With this awareness it will be much easier to prevent yourself from falling back into the addiction. Remaining unaware and continuing to act out of habitual patterns is why many people fail in their attempts to quit smoking.

If the reasons for your addiction to cigarette smoking are not obvious to you, then take the “Why I Smoke” test.

It will also be helpful to keep a craving journal for a few weeks before and after you have quit smoking. Note down the moments in your day when you are craving a cigarette. These moments are your triggers for smoking. Be sure to note if there are certain people, situations, or environments which make you feel like smoking.

Understanding Withdrawal

It is important to know the withdrawal symptoms you can expect while quitting smoking. An increased understanding will help you with acceptance of the situation and you may be less likely to revert to your old habits.

An addiction to a substance such as nicotine occurs because your body has developed a chemical dependency. When you suddenly stop taking in nicotine or you decrease your intake, your body exhibits withdrawal symptoms. Withdrawal symptoms last for as long as it takes your body to adjust to having no nicotine intake.

Some symptoms of withdrawal will last for only the first few days, but others can take weeks to subside. The period of withdrawal is difficult, but symptoms do improve each day and within 2 weeks most symptoms subside as toxins are flushed from your body. Within 6 months all symptoms are completely gone.

Symptoms of Nicotine Withdrawal

Physical:

• headache
• dizziness
• increased coughing
• sore throat
• dry mouth
• tingling in the hands or feet
• sweating
• slower heart rate
• intense cravings for cigarettes
• increased appetite
• desire for sweet foods
• nausea
• digestive upset or stomach cramps
• constipation
• fatigue

Emotional and Mental:

• insomnia
• irritability
• anger
• hostility
• anxiety
• panic
• depression
• mental confusion
• difficulty concentrating
• restlessness

Accepting the Withdrawal Period

Expect that you will have withdrawal symptoms. Have patience and understanding for yourself. When things are feeling difficult remind yourself that it will get easier day by day.

During withdrawal, take time to rest, and let your body adjust. Do what you need to do to support yourself physically, you need a bit of extra care at this time. Read through the suggestions outlined later in this article and plan to incorporate at least a few. A little change here and there can make a big difference in the way that your body will cope.

Also, stay aware that you will undergo mood changes and have patience with yourself if you are not feeling super pleasant all the time.  You are taking on a big challenge by choosing to quit smoking. Of course, this does not mean you have an excuse to act in anyway you want. You must still be mindful of your attitude towards yourself and others. So, try your best to manage any mood changes, but at the same time, do not allow feelings of guilt to arise if you are not your perfect self.

Let friends and family know that you are in a withdrawal period and that you many not be your usual self. They should understand and be supportive.

Continued in Part Two: Diet and Supplements that Help You Quit Smoking

Image by graur codrin

This seasoning salt is not a low-sodium version, as it is still  contains about 40% salt. If you are on a sodium restricted diet use a salt substitute in place of salt in this recipe.

This recipe yields 2.5 cups of deliciously healthy seasoning salt.

Homemade Seasoning Salt Recipe:

• 1 cup fine ground natural sea salt or Himalayan crystal salt
• 8 Tbsp paprika
• 5 Tbsp chili powder
• 5 Tbsp black pepper
• 2 Tbsp cumin
• 2 Tbsp garlic flakes
• 2 Tbsp onion flakes
• 4-6 Tbsp dried parsley, or nettle, or lovage, or a combination of those 3

Place all ingredients in a blender and blend until mixture is uniform in color. Put seasoning salt in your favorite shaker.

Sprinkle on hashbrowns or homefries, eggs, poultry, meat, or anywhere else you would typically use seasoning salt.

Vedic astrology, also called Jyotish astrology, is an ancient science based on the Vedic scriptures of India.

Astrology charts are based on the date, time, and place of birth. A horoscope is like a snapshot of the cosmos at the moment of your birth. It shows the placement of the planets and the interactions between them.

The difference between western astrology and Vedic astrology is that the western astrological system is based on the tropical zodiac and the Vedic system is based on the sidereal zodiac. In western astrology more importance is given to the sun sign, and in Vedic, more focus is on the moon sign. Both systems are accurate, but western astrology will tell you more about a person’s characteristics or personality, where Vedic astrology can see the bigger picture including past, present, and future events.

A Vedic astrological reading can reveal your karmic tendencies. When we are unaware of our karmic patterns we act unconsciously and make decisions which may not be the most beneficial for us. Awareness of our inherent karmic patterns can help us practice our own free will; to make the decisions we need to in order to overcome difficulties in this life and to have discrimination when making new decisions.

Questions to Ask a Vedic Astrologer

At the beginning of your reading, an astrologer will tell you about what he perceives to be the most important features of your chart. You can ask questions as issues arise, as you may find that many of your concerns or questions come up during this period. If you have questions that were not addressed in the initial reading, then be sure to ask them as well as any follow-up questions that are needed.

Below are some sample questions which will give you an idea of what kinds of things are usually asked in a Vedic astrology reading.

Health:

• What is the general outlook of my health?
• Do I have any tendencies for disease?
• When will I recover from my current ailment?
• What can I do to help myself recover from my current ailment?
• When is a good time for surgery/operations?
• When is the best time to start a detoxification/cleansing program/diet?

Profession/Career:

• What type of job should I pursue? What career am I most suitable for?
• What course of training/education should I enroll in? What are good fields/subjects for me to study?
• When is a good time to change my job/career?
• Will I be successful at _____ profession?
• Should I start my own business?
• Is it beneficial to take on a business partner?
• How many more years will I be working?
• When is good time to retire?

Wealth and Finances:

• Will my finances improve? When?
• When will I be out of debt?
• What can I do to increase my finances?
• Which areas can I make money?
• When is a good time to invest my money?
• Will my current investments be profitable?
• Will I receive an inheritance? When?

Love Relationships:

• When will I meat a compatible partner?
• Is my current partner a good match for me?
• Will I stay with my current partner?
• Should I move in with my boyfriend/girlfriend?

Family and Children:

•  Is my family well?
• Will I have children/grandchildren?
• Do my children have any tendencies for disease?
• What is a good time to conceive a child?
• What will the gender of my child be?

 Relationships (general):

•  How can I improve my relationship with my partner/family/boss/colleagues, etc..?
• Are there any foreseeable disputes/problems coming up between me and my partner/family/friends, etc..?
• Will I reunite with a lost lover/friend/family member?

 Living/Moving:

• Where is a good place (city/country) for me to live or work?
• When is a good time to move city/country?
• When is a good time to buy or sell a house?
• When will I make the most profit from my home sale?
• Is it beneficial for me to purchase land?

 Traveling:

•  When is a good time to travel?
• Which countries are good for me to travel to?
• Will my trip to _____ be beneficial for me?
• Will I be safe in my travel to ______?
• Should I rent out my house while I am away?

 Spirituality/Religion:

•  Is there a particular spiritual path/religion that is beneficial for me?
• Should I take a spiritual initiation from _____ teacher/guru?
• When is a good time for me to do a meditation retreat?

Other:

• What hobbies/sports are best for me?
• Where is a particular object that I lost?
• What are good colors for me to wear?
• What color should I paint my house/room?

Tips for Formulating and Asking Questions

• Write down your questions and bring them to your reading.
• Be clear and straightforward in your questions.
• Ask only one question at a time, and give adequate time for the response.
• Ask for more details if the answer was unclear.
• Ask questions in the positive (e.g. “Should I start a business with _____?”, rather than, “Should I not start a business with ____ ?”)
• Avoid either/or questions (e.g. “Should I study ______ or should I go to school for _____?”). It is better to divide such questions into two separate questions.
• Also avoid if/then questions (e.g. “If I move to _____ city will I be more successful?”). Ask instead, “Should I move to _____ city?” and then depending on the response you can use a follow-up question if it is needed.

Astrological Gemstones for Correcting Weaknesses in Your Chart

A Vedic astrologer will often recommend a gemstone to balance out any planetary weaknesses in your chart. Usually the stone will be one of the 9 stones which correspond to the major planets and nodes, but other stones may also be prescribed.

The 9 main gemstones which are associated with the main celestial bodies are:

• Sun – Ruby
• Moon – Pearl
• Mercury – Emerald
• Venus – Diamond
• Mars – Red Coral
• Jupiter – Yellow Sapphire
• Saturn – Blue Sapphire
• North Node (Rahu) – Gomed (Hessonite)
• South Node (Ketu) – Cat’s Eye

Important Details about the Gemstone

If you are prescribed an astrological gemstone it is very important that you get all the details about:

Size: some stones require a minimum of 4 carats to be effective, while others can be as small as 1 carat.

Shape: sometimes certain stones are best when in a particular shape. Common shapes used in Vedic astrology are: oval, triangle, and square/rectangle.

Clarity: clarity is a very important factor with certain gemstones – in some circumstances choosing an unclear stone can actually cause a negative result.

Setting: the gemstone may be able to be set as either a ring or a pendant, but in some cases it must be a ring. In either case, it is important that the gemstone touches the skin, so be sure to get a setting with an open back.

Hand/Finger: if you are prescribed a ring, you must clarify on which hand and finger the stone is to be worn because each of the stones has a correspondence with a particular finger.

Metal: the most common metals for an astrological ring are: gold, silver, and copper. Each metal has a different energy, and the astrologer will prescribe the one which is best suited for you.

Day: In Vedic astrology each planet corresponds to a day of the week. It is usually advised to start wearing the stone on the day which corresponds to the planet which you are trying to balance.

Ritual: The night before you are to start wearing your astrological ring or pendant you will need to do a small ritual for energizing and purifying the stone. It is a very simple procedure and usually involves soaking the ring in a particular substance (honey, milk, etc..), then washing it with clean water in the morning before wearing it.

*** Do not try and search for the above details in books or on the internet. You can read about them, but remember that all of these things depend on your individual situation and only an experienced astrologer can make a correct prescription for you. All you can do on your end is to make sure that you get all the necessary information before setting and wearing your gemstone. Below is a table which you may want to bring to your reading so you can fill in all the details.

Ceremonies for Correcting Weaknesses in Your Chart

Another recommendation you may receive from a Vedic astrologer is to have a ritual or ceremony performed on your behalf. This involves the hire of a Brahmin priest. Some ceremonies may take only one day, but others can take 15 days, it really depends on your situation. Sometimes a person will have to be present for the ceremony, while in other circumstances, the priest recites a mantra for you without any participation on your part, except that it is usually advised that you fast on the day which your ceremony begins.

Vedic ceremonies have more power than gemstones, and sometimes a ceremony can be substituted in place of wearing a ring or pendant. You may have to ask your astrologer if this is an options for you.

Gemstones and ceremonies are not always interchangeable however, sometimes the prescription must be a gemstone, and in some cases it must be a ritual.

If you decide to have a ceremony done the astrologer can arrange it for you, or he will give you the details of the ceremony so you can find a priest to do it for you. It is obviously easier to find a Brahmin priest in India than it will be in western countries, but if the ritual does not require your physical presence, than you can arrange for it to be done in India while you are in another location.

Where to Get a Vedic Astrology Reading

If you are interested in a Vedic astrology reading, I highly recommend Preteek Misherpuri who is based in Rishikesh, India. He also travels and gives readings throughout Europe, North America, and Australasia and can also do distance readings via skype.

Another Vedic astrology which I can recommend is Jeffrey Armstrong, based in Vancouver, Canada. I have personally have not a reading, but I know several people who did and were very satisfied with his readings. Jeffrey also does distance readings.

*** Note: In order to receive the benefits from your astrological reading/gemstone/ceremony it is important that the money used to pay for these items and services comes out of your own pocket.

Recommended Reading

If you want to learn more about Vedic astrology and astrological gemstones the following books may be useful:

• Harish Johari, The Healing Power of Gemstones: In Tantra, Ayurveda, and Astrology
• Maharishi Parasara, Brihat Parasara Hora Sastra : Guide to Hindu Astrology

Once administered, hold the herbal enema for 15-45 minutes. The longer you can hold it the better. As this will allow for more absorption of the active substances.

If you have not done a recent colon cleanse or enema, it is recommended to do a cleansing enema before administering a herbal enema to achieve better effects. In this way, you will first clear out the majority of fecal matter before administering the herbal enema and more of the herbal solution will be absorbed. You can use plain water or salt water for your cleansing enema. To see more cleansing enema solutions, read the page  “7 Natural Enema Solutions You Can Use at Home”.

**Important** Before administering any enema please read about the proper procedure for administering an enema and the contraindications for receiving an enema in. The page “Everything You Ever Wanted to Know About Giving Yourself an Enema and Were Afraid to Ask” talks about this in detail.

Also, please note that many of the herbal enemas listed below are recommended for mild and chronic inflammations of the intestinal tract, but do avoid using  enemas during acute flare-ups of inflammatory bowel conditions. Most herbs are contraindicated during pregnancy and breastfeeding. If you are pregnant, consult a health-care practitioner before administering a herbal enema.

Remember to use only filtered, chlorine-free water in your solutions and heat the enema solution to a comfortable temperature (between 37-40 deg C or 98 and 104 degrees F).

Note that the herbal enema recipes below are in litres, if you measure by quarts then use 1 quart of water for each litre. A litre is 1000ml and a quart is 946ml, the difference is negligible.

Herbal Enema Solutions:

• Aloe (Aloe vera)
• Burdock (Arctium lappa)
• Catnip (Nepeta cataria)
• Cat’s Claw (Uncaria tomentosa)
• Chamomile(Matricaria recutita)
• Fenugreek (Trigonella foenum-graecum)
• Garlic (Allium sativum)
• Neem (Azadirachta indica)
• Pau d’Arco (Tabebuia impetiginosa)
• Slippery Elm (Ulmus fulva)
• Yarrow (Achillea millefolium

1. Aloe Enema

Aloe Vera is a very soothing and healing plant with strong anti-inflammatory properties. An aloe vera enema is good for those suffering with hemorrhoids, as it will help to stop any bleeding associated with the hemorrhoids and aid in healing. An aloe vera enema will also promote healing of the intestinal tract and will be beneficial for those with irritable bowel or diverticulitis.

Aloe Vera Enema Recipe:

• 1/3 to ½ cup aloe vera juice
• 2 litres warm filtered water

Combine the aloe vera juice and the water, mix well. Check  that the temperature is comfortable and administer. Retain for 15- 45 minutes.

2. Burdock Enema

Burdock root is one of the best herbs for purifying the blood and correcting skin problems. A burdock enema aids in the elimination of calcium deposits and is beneficial for improving the functions of the kidneys and bladder.

Burdock Enema Recipe:

• 2 Tbsp burdock root
• 2 litres filtered water

Add the burdock to the water in a pot and bring the mixture to a boil. Reduce the heat and simmer for 15 minutes. Remove from the heat and let cool to an appropriate temperature. Strain the solution and administer. Retain the solution 15- 45 minutes.

3. Catnip Enema

Catnip tea is very calming when taken internally. Taken as an enema it soothes and relaxes the intestinal tract, making it useful for those with stomach and digestive disorders. Catnip enemas ease pain and cramping in the colon, reduce intestinal gas and help relieve constipation. Catnip enemas also help to pull mucous from the colon.

Catnip enemas are good to take in times of cold or flu, they also reduce fever quickly and are safe for use in both adults and children.

Catnip Enema Recipe:

• 2 Tbsp dried catnip leaves  or  4 catnip tea bags
• 2 litres filtered water

Bring the water to a boil, remove from heat, add the catnip leaves and let steep for 15 minutes. Filter the tea, make sure it is a comfortable temperature and administer. Retain for 15- 45 minutes.

4. Cat’s Claw Enema

Cat’s claw is known for it’s immune-boosting properties and it’s efficiency in healing intestinal ailments. When taken as an enema cat’s claw will cleanse the colon and aid the healing of bowel disorders such as Chron’s, colitis, diverticulitis, leaky gut syndrome, and hemorrhoids.

Cat’s claw enemas can help in the reduction of intestinal parasites and, because of the immune boosting effects of the herb, they may also aid in restoring friendly bacteria in the colon.

Cat’s Claw Enema Recipe:

• 2 Tbsp cat’s claw powder
• 2 litres filtered water

Bring the water to a boil, remove from heat, add the cat’s claw powder and let steep for 15 minutes. Filter the tea, make sure it is a comfortable temperature and administer. Retain for 15- 45 minutes.

5. Chamomile Enema

Chamomile is a calming herb which promotes relaxation in the body when taken as a tea. A chamomile enema will calm the body as well as the digestive system. Chamomile enemas soothe an irritated intestinal tract and can reduce intestinal cramps or spasms caused by gas or inflammation. Chamomile enemas may also help relieve hemorrhoids, nausea, and sleeplessness.

Chamomile Enema Recipe:

• 2 Tbsp loose chamomile  or  4 bags of chamomile tea
• 2 litres filtered water

Bring the water to a boil, remove from heat and add the chamomile. Let steep for 15 minutes. Cool to an appropriate temperature, filter and administer. Retain for 15-45 minutes.

Cautions and Considerations:

• Those with an allergy to ragweed should avoid the use of chamomile.
• Chamomile is a gentle sedative and may cause drowsiness.

6. Fenugreek Enema

Fenugreek seeds are used internally for inflammatory conditions throughout the body. Fenugreek seeds become mucilaginous when added to water, this mucilage helps to lubricate and protect the mucous membranes of the body. Because of their mucilaginous character, fenugreek seeds, when used in enemas are very soothing in cases of inflammations located in the digestive tract. They also protect against the formation of ulcers in the intestinal tract and relieve pain from existing ulcers.

Fenugreek Enema Recipe:

• 2 Tbsp fenugreek seeds
• 2 litres filtered water

Soak the fenugreek seeds in the water overnight. In the morning, boil the water with the seeds for 5 minutes. Remove from heat and let cool to a comfortable temperature. Strain, administer and retain for  15-45 minutes.

7. Garlic Enema

Garlic is a strong anti-biotic, anti-fungal and anti-parasitic herb. Garlic enemas have been used traditionally to eliminate intestinal worms and other parasites. They are also becoming well known for reducing candida levels in the colon. A garlic enema can rid the colon of harmful bacteria which causes diarrhea and other symptoms of irritated bowel, giving relief of symptoms in just a few hours.

Garlic enemas aid in the elimination of toxins and mucous from the colon, and are also known for their effectiveness at reducing fever.

Allicin is the substance which gives garlic it’s beneficial properties. Crushing the garlic is necessary to release the allicin in garlic. After crushing let the garlic sit for 15-90 minutes before using to increase the amount of allicin being produced.

Taking garlic thorough enema is more effective than eating garlic, as it delivers the allicin directly into the colon. When garlic goes through the digestive system in undergoes various chemical changes and most of the allicin has been broken down into other components by the time it reaches the intestines.

Garlic Enema Recipe:

• 3 garlic cloves
• 2 litres filtered water

Crush the garlic cloves and let sit for 15 minutes. Add the garlic to the water and let the mixture sit for at least 2 hours or as long as overnight. This increases the amount of allicin in the solution. Strain the mixture and heat to an appropriate temperature. Administer and retain the enema for 15-45 minutes to achieve the most from it’s antibiotic effects.

It is also common to combine garlic with an epsom salt enema or a catnip enema.

Cautions and Considerations:

• If you have a high level of infection from candida or parasites, a garlic enema may provoke a strong die-off reaction. To lessen the severity of the die-off reaction start with one clove of garlic in your enema solution and gradually make the solution stronger by adding one clove per day. Do not use more than 4-5 cloves of garlic in a single solution.
• Garlic is a natural anti-biotic which may also kill some of the good bacteria in your colon if used in enemas regularly. To re-establish beneficial bacteria in your colon you can either alternate a garlic enema with an acidophilus enema, or supplement with oral probiotics and fermented foods.
• When using raw garlic in an enema you may experience a warming sensation around the anus, this normal. Stronger solutions may give a slight burning sensation and irritate the soft tissues in the anal canal. If you have a known sensitivity, then start with a more diluted solution.

8. Neem Enema

Neem is an excellent anti-bacterial, anti-fungal, anti-viral, and anti-septic herb. The herb also detoxifies the blood and stimulates the immune system to fight off infections. Neem enemas can reduce candida, parasites and other infections of the colon. Neem enemas are also useful in the treatment of ulcerative colitis and skin conditions.

Neem Enema Recipe:

• 1 Tbsp neem leaf powder
• 2 litres filtered water

Boil the water, remove from heat and add the neem powder. Steep for 15 minutes. Filter and make sure the temperature is comfortable. Administer and retain for 15-45 minutes.

9. Pau d’Arco Enema

Also referred to as taheebo or lapacho, pau d’arco is a strong anti-fungal anti-viral herb which is often used to treat various infections in the body. A pau d’arco enema can aid the treatment of internal yeast or fungal overgrowth (candida) in the colon and will also aid in the reduction of parasites.

Pau d’arco enhances the ability of the immune system to fight infection and is useful to those with a weakened immune system. It also purifies the blood, and can lessen the severity of conditions related with toxic blood, such are psoriasis and dermatitis. When taken as an enema, the active substances in pau d’arco reach the bloodstream faster than when taken orally.

Pau d’Arco Enema Recipe:

• 2 -3 Tbsp pau d’arco inner bark
• 2 litres filtered water

Place the water and the pau d’arco in a ceramic or glass pot. Bring to a boil, reduce the heat and simmer for 20 minutes. Let the mixture cool to a comfortable temperature. Strain, administer and retains for 15-45 minutes.

Cautions and Considerations:

• Due to it’s strong anti-fungal nature, the use of pau d’arco may cause some die-off reactions. If you have a serious infection of candida or parasites in the colon start with a weaker concentration of pau d’arco tea in your enema and increase the concentration gradually

10. Slippery Elm Enema

Slippery elm is one of the best herbs to take for any problem in the gastrointestinal tract. It aids in the correction of both constipation and diarrhea. It also helps to heal hemorrhoids, and inflammatory conditions of the bowel such as Chron’s and ulcerative colitis.

Slippery elm is demulcent in nature, which means that it soothes and protects the mucous membranes of the body by forming a mucilaginous film or coating over the mucous membranes. This coating property of slippery elm heals the intestinal walls, relieves mild pain, irritation, and inflammation. Slippery elm protects the intestinal walls from excess acidity and the formation of ulcers. Using slippery elm in an enema is a great way to obtain it’s benefits.

Slippery elm, is not only good for healing and soothing, it is also a very rich source of nutrients. It is very good to take as an enema when a person has trouble eating or keeping food down because the vitamins, minerals, and amino acids in slippery elm will be absorbed through the bowel walls and help nourish the body.

Slippery Elm Enema Recipe:

• 2 Tbsp Slippery Elm powder
• 2 cups filtered water
• 1.5 litres warm filtered water

Boil 2 cups of water, remove from heat, add slippery elm powder and let steep for 5 minutes. Blend the mixture and add it to the remaining 1.5 litres of water. Make sure the mixture is an appropriate temperature, administer and retain for 15-45 minutes.

Do not be tempted to use more of the slippery elm powder in your mixture, slippery elm absorbs a lot of water, and using too much will cause the enema solution to be too thick.

11. Yarrow Enema

Yarrow is a diaphorietc herb, administering it in an enema is good in times of colds, flu or fever.

Yarrow is very soothing and healing for the mucous membranes of the body, therefore, yarrow enemas will aid in the reduction of abdominal cramps and inflammation in the intestinal tract. Yarrow enemas are useful in the treatment of hemorrhoids, diarrhea, and intestinal gas. Yarrow also helps to loosens and flush excess mucous from the intestinal tract.

Yarrow Enema Recipe:

• 2 Tbsp dried yarrow
• 2 litres filtered water

Boil the water, remove from heat and add the yarrow. Let steep for 15 minutes, strain, cool to an appropriate temperature and administer. Retain for 15-45 minutes.

Cautions and Considerations:

Yarrow contains lactone and salicylic acid which, in some people, may cause allergic reactions such as nausea or headache. If you have a known allergy to asprin, which has a high concentration of salicylic acid, avoid the use of yarrow.

References and Resources:

• Phyllis A. Balch, Prescription for Nutritional Healing
• Jack Ritchason, Little Herb Encyclopedia: The Handbook of Nature’s Remedies for a Healthier Life
• Brent Davis, A New World Class Herb for A.K. Practice: Uncaria Tomentosa, International College of Applied Kinesiology. Phytotherapy Research Laboratories
• Bob Anderson, The Health Benefits of Garlic
• Dr. Denice Moffat, Enemas
• Jethro Kloss, Back To Eden
• Barbara Wren, Cellular Awakening: How Your Body Holds and Creates Light
• University of Maryland Medical Center, Slippery Elm