All posts by Suzana Vukcevic

Natural Health Advocate. My wish is to make more people aware of unconventional, natural and less known ways to deal with the health challenges or simply live healthier.
Essential Oils, Gifts Of Nature, Natural Little Helpers

Top 5 Essential Oils

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Top 5 Essential Oils.  A “starter kit” for those who are new to essential oils

  • Essential oils have numerous health benefits and they are increasingly being explored in the treatment of various diseases. I like to call them “Essential Little Helpers”.
  • There are more than 150 essential oils, and each has its own medicinal benefits.
  • I enclose below the list of 5 essential oils that I use frequently and suggest as a “starter kit” for those who are new to the subject.
  • You need to carefully examine and watch for high quality, unadulterated, organic, pure essential oil. Pay attention to the Latin name as there are sometimes many varieties, all of them having different properties. I use mostly Essenciagua and Pranarom, Ladrome & NHR oils. Eden Botanicals,  Floracopeia and Aromatics International are well regarded on the US market.
  • Most of the essential oils mentioned below you can find here: UK  Link or US Link. Quality does matter; the links point to the high quality, organic essential oils.
  • Caution: Most of oils are quite potent and can cause some side effects, irritation or allergies, so use them with caution and seek advice if you use them for the first time. You also need to verify if the oil can be ingested, or it is only intended for topical use. A good practice is to always dilute them and do a skin test (mix it with a carrier oil and apply it topically). If there is no reaction after few hours you should be able to use it.

My Top 5 Essential Little Helpers

1. Lavander (Lavandula angustifolia), Lavandin

Lavender has a long list of health benefits. It is well known for its ability to fight fungi, bacteria and viruses. It is commonly used to speed up the healing process of wounds, cuts, burns, and sunburns because it reduces the pain, helps healing and reduces the scars. My five-year old asks for “magical oil” (Lavander) whenever he hurts himself.

Lavender can also reduce nervous tension, anxiety, relieve pain, disinfect the scalp and skin, enhance circulation, treat respiratory problems, acne and hair loss.

Thanks to its fragrance and relaxing property, Lavender essential oil induces sleep and can help with insomnia. Lavander also helps restoring hormonal balance and reducing cystitis or inflammation of the bladder.

A variation Lavandin (angustifolia and latifolia hybrid) is similarly effective.

Caution: Lavender oil should never be ingested, only applied topically or inhaled.

2. Tea tree (Malaleuca alternifolia)

Tea tree essential oil has been used traditionally as a topical antiseptic and antifungal treatment.

Put a drop in your facial cream if your skin is prone to acne and use it in your toothpaste as antibacterial.

I apply it directly on acne or cold sore that is about to pop up. I use it undiluted, but be cautious and start with mixing it with some carrier oil (coconut oil for example) as Tea tree oil can eventually cause allergic reactions.

A variation (not so easy to find) – Manuka tea tree (from New Zeeland) is known as “antibiotic” for acne.

3. Peppermint (Mentha piperita)

Peppermint essential oil is cooling and energizing and it has antiseptic and antibacterial properties.

Peppermint oil is used in many ways: inhale or massage in few drops to your wrists for increasing alertness and instant stress relief or use it as a chest rub or for inhalation to clear nasal congestion and relieve cold.

Peppermint is safe alternative to alternative to drugs like Buscopan, and effective for all kind of gastrointestinal disorders (irritable bowel syndrome, colonic spasm and gas and others).

For headache relief, simply massage a drop or two onto your temples.

4. Eucalyptus (Eucalyptus radiata; Eucalyptus globulus)

Eucalyptus essential oil has a number of important qualities, including anti-inflammatory, antiseptic, antibacterial, and stimulating.

It is very useful in the treatment of respiratory problems, wounds, in dental care, skin care etc.

It is best known to relieve the symptoms of influenza and colds. Use it as decongestant and for quick relief for bronchitis by rubbing couple of drops of oil on the chest or inhaling eucalyptus oil vapor.

There are two main varieties similar in properties: radiata and globulus; most therapists find Eucalyptus radiata essential oil more effective in treatments than Eucalyptus globulus.

5. Lemon (Citrus limon)

Lemon essential oil is antiseptic, antiviral, antibacterial. It has a number of important qualities and well known for stimulating and calming, sleep inducing, and antifungal properties.

The benefits of Lemon essential oil include its ability to help with stress, fever, infections, obesity, insomnia. It is also used to help with skin disorders, hair conditions, stomach problems and tiredness.

Lemon essential oil is used for beauty products because of its ability to lift and firm the skin.

I use it in DIY facial creams, toothpaste, laundry washing, dishwasher and in aromatherapy oil diffuser.

Caution:  Citrus (all sorts including Lemon) oils are photosensitive, meaning they react to sunlight and can cause dark pigmentation or rash.  After application, you should wait 8-24 hours before exposing yourself to direct sunlight.

Credits, Sources and More Info

Level 3 (Connoisseur): Embracement

Level 3: Embracement

Level 3 (Connoisseur): Embracement

The Embracement phase is about adopting the healthy lifestyle in all integrity and from all angels: body, nutrition and spirit.

Obviously it is most demanding as it requires full determination and perseverance, and most rewarding as you grow to understand the “secret” to happiness and joyful living.

This “phase” has been and still is a very special journey for me and my family and we appreciate and cherish every step of the way.

The changes and techniques implemented here become part of how you live.

I will outline here the checklist of things to do, for the reference. Each of those needs time and commitment and some further research  to find techniques that work best for each individual.

I summarize it by dividing it in five main groups

Butterfly 1 800

        •  Well-Being Essentials
        • Advanced Nutrition For Level 3
        • Say No to Toxins
        • Detox & Cleansing
        • Additional Supplements

1. Well-Being Essentials

      • Sunshine. We are the children of the Sun. Light and sun exposure are essentials in our wellbeing.  Vitamin D, produced by our skin during the sun exposure, has been shown to shrink tumors. The best way to obtain the healing benefits of sunlight is somewhat complicated, please read here for some guideline on how to it.
      • Exercise. Regular exercise builds up immunity, speeds up the elimination of toxins and keeps the body oxygenated. Moderate exercise, brisk walking, jumping on trampoline or any other form that you enjoy is important to be done every day or at least four times per week.  Besides exercise, a highly alkaline, raw diet, deep breathing, pure water intake etc. are good for oxygenizing. Read more about some techniques here.
      • Sleep. Good-quality, restful sleep is indispensable. During sleep our bodies rebuild and detoxify. During the deep sleep we connect to our inner being.  It is necessary to stop eating at least two-three hours before sleep.  Sleeping in complete darkness stimulates melatonin, a hormone that promotes restful sleep. You can find around the internet many tips to improve the sleep. Here is dr. Mercola’s take on it: Secrets To A Good Night Sleep.
      • Stress handling. Psychological factor, negative emotions and stress tend to be far more prevalent as disease triggers than all of the other physical ones. 80% percent of all diseases appears to be caused by negative thoughts and emotions.

Consequently, whatever you do you may not skip “Stress Handling”, otherwise the whole program makes no sense. Even if we eat the healthiest food, exercise and avoid all toxins of the world, we can still become sick when we let the stress and clogged mind take control.
This has been my biggest challenge in the past and I am still learning. I have not met many who have been super successful. My suggestion would be to try different things and see what works best.
I found that yoga and meditation work well, but for sure may not work for all. You need to keep trying to find your own working formula and never give up until you find it. Read more about some of the techniques here.

2. Advanced Nutrition in Level 3

Your grocery shopping list should, from now on, become limited to organic vegetables and fruit, free-range, organic, high quality meat, wild caught deep water fish, organic eggs, organic raw diary, whole grain /no wheat/gluten, coconut oil and ghee, olive oil, herbs and spices, apple cider vinegar and some raw chocolate. Ok, a glass of good organic wine is fine.

Special attention should be paid to carefully choose natural, nontoxic cosmetic and skin-care products as well as products for household cleaning, washing etc.

Adding “PowerFoods”

The following “powerfoods” provide multiple health benefits and are very powerful and important in modern disease prevention. This will make a difference when we introduce them as regular eating habit which is what I suggest at this stage of the program.

It is important to know that a number of people is allergic even to some “powerfoods”. It might be considered one of the healthiest foods in the world, but if your body gives you a signal to avoid it, then it is typically best to listen to your body.

Some of these “powerfoods” are

          • Lactic fermented food.
          • Herbs & spices.
          • Soaked seeds and nuts.
          • Sprouted seeds.
          • Avocado.
          • Cruciferous vegetables (and in particular broccoli).
          • Chia seeds.
          • Wild Alaskan salmon.
          • Bone broth.

You can read more info on the why these PowerFoods, what are the health properties, which herb and spices and how best to use them by following the link to the PowerFoods.

3. Say No to Toxins

      • No-No List of Toxins. We live in a toxic world and are surrounded by hormone-disrupting and cancer causing chemicals. The truth is that we can’t fully avoid them, however we need to educate ourselves on the biggest offenders and try our best to avoid them.  Read more about 20 of the most common offenders: 10 Environmental Toxins and 10 Food Additives.
      • No-No Food & Stuff List. In different sections I mention certain foods or things to avoid. Please find a recap of all of the foods to avoid here.
      • Dental Care. Toxic mercury, stainless steel and other metals are still used in dentistry. Learn about natural dental care basics (which toothpaste, mouthwash, which toothbrush, for how long etc.) here.
      • Natural Skin Care. Learn how to use Coconut Oil as Replacement For Beauty and Skin Care Products here.
      • Non-Toxic Cleaning. Ditch your toxic housecleaning products and start using vinegar, baking soda and hydrogen peroxide instead. Learn also about some safer commercial alternatives. More here.

4. Detox & Cleansing.

      • Detoxification is flushing out waste from our bodies. However, as we live in a toxic world, toxins are abnormally accumulated as a consequence of consuming processed foods, inhaling air filled with car exhaust, etc. and our ability to detox is severely impaired.  This is why we need to learn how to induce detox.

Learn about some natural ways and techniques to detox here.

5. Additional Supplements.

      • As part of the Level 2 we have ensured good vitamin intake through the food or introduced the following key supplements in case you can’t supply it sufficiently through the food:  Vitamin D, Vitamin C, Probiotic, Omega 3 and Multivitamin.

Now it is time to extend and have a closer look at Iodine, Chlorella, Vitamin E, Evening Primrose Oil (if you are female), Vitamin B, Magnesium, Calcium and Fiber.

Make your own judgment whether you need supplements or your food is a sufficient source. Please read more about each of them here.

The checklist ends here. To implement the changes and techniques suggested as part of the “Embracement” can last from one month for most dedicated to few months for those who have some additional research to do.

Once you managed to implement a vast majority of the things required and they become interwoven in the way you live, I wish you a –

Warm Welcome to Your New, Longer and Healthier Life.

Breathe In, Love Out

Non-Toxic Cleaning, Say No To Toxins

Non-Toxic Cleaning

Toxins in Household Products Can Cause Severe Health Issues

Like in most of the typical homes, we used to have dozens of liters of toxic, hazardous household products; everything from  bathroom, glass and toilet cleaners to dishwashing and laundry washing detergents and similar.Lemons 800

Back then I didn’t know that a huge amount of toxins in household products (often omitted from product declarations) is proven to cause severe hormonal disruptions, respiratory issues, irritations and cancer.

Additionally, the labels “green” and “natural” are nothing more than pure marketing and often these products do contain dangerous chemicals.

That’s why you have to do your research and make sure the products you buy and use are safe.

Natural Alternatives and Safer Commercial Products

The white vinegar and baking soda are among the best natural alternatives and can do almost anything in terms of cleaning.

I use them for de-clogging drains, stain removal, vinegar for disinfecting. Add some tea tree oil and you can have a good and safe anti-mold cleaner. Lemon juice and salt combined, can nicely clean stainless-steel sinks, bras, and rust stains.

When it comes to laundry washing I use Indian Wash Nuts for children clothes and Ecover Zero (see below) for the rest.

I never use fabric conditioners/softeners, instead I use Dryer Balls and add couple of drops of lavender essential oil to the rinsing cycle.

Key Things to Consider

  • Get rid of your toxic housecleaning products and start using white vinegar, baking soda, hydrogen peroxide, lemon juice and salt instead.
  • You can find a bunch of the DIY recipes on the internet, but if you are not into DIY, a good commercial alternative is Ecover Zero that can be found on US and  European markets.  I use Zero Washing Powder and Zero Laundry Liquid  for laundry washing and Ecover Zero Dishwasher and Zero Washing Up Liquid  for dish washing.
  • You can see here that Ecover Zero depending on type of product is either in Category A (safest) or B, based on the research conducted by Environmental Working Group.
  • Before you buy your cleaning product even if it is advertised as “green” or “natural” make sure you check if it considered safe by  Environmental Working Group www.ewg.org

Sources and Credits