A drop of sunshine in your day

Hello and welcome to our September Newsletter!

Just like that summer is over and the leaves are turning but I was delighted to find these delicious plums in my garden which reminded me there is something wonderful to be had from every season.  I love all the colours at this time of year.  In my vegetable box this week were some beautiful borlotti beans which are the inspiration for this month’s recipe.

This month is World Alzheimer’s Month and with 1 in 3 people born in the UK today predicted to develop dementia in their lifetime it is something which affects us all.  

Sadly the massive rise in this condition means the NHS is struggling to cope and according to the Alzheimer’s Society people are currently waiting about one year for diagnosis – and four if they are younger.   Discovering Alzheimer’s disease in its early stages means not only is there more time for people to prepare, organising care and support but also to start treatments like lecanemab and donanemab which have both been shown to slow down the progression of the disease.

If you are concerned about yourself or a relative, here at Westbourne we have helped many people at various stages of the progression of Dementia and seen the difference early intervention with the latest medications can make.  We also offer yoga, sound immersion, nutritional therapy breathwork and Cognitive Stimulation Therapy (CST) all of which have been shown to help mood and cognitive function.

Why wait until you have dementia?  You are always guaranteed a warm welcome if you come along to my Singing Health group which I hold on a Monday evening at the Dunblane Centre where the emphasis is on fun, joy and harmony.  Or it’s never too late to try yoga.  Whatever age you are, why not come along on a Tuesday morning or Thursday evening for a class with Siobhan or Jen.  

I love being surrounded by a team of experienced and kind therapists who using various techniques are able to bring out the best in all our clients.  This month our featured therapist is Siobhan and Nurse Diane is talking about what she can do to help keep our brains in good health.

All good health starts in the stomach and one of the best foods you can eat, high in protein, fibre and B-vitamins is the humble Borlotti bean.   Check out this month’s recipe Borlotti Bean Bake below.

If you have a recipe you’d like to share with me or anything you would like to say about the clinic please send me an email.

Notes from Nurse Diane

If the brain has the right nutrients it is able to function more effectively.  Sounds obvious except when it’s not functioning effectively it is difficult to remember to look after it.

I see so many people who complain of forgetfulness or brain fog which can be easily rectified by improving the balance of nutrients in the body.

This is why a lot of people like to book in for regular appointments to top up the nutrients that help them to stay on top of things.  Anti-oxidants like Vitamin C help to prevent oxidative stress in the brain cells which causes cognitive decline and some of the most essential nutrients for the brain are the B vitamins, particularly B6, B12 and Folate.

I can give you Vitamin B as an injection which is a brief and effortless procedure. Many people report feeling better within an hour or so of their treatment.

One of the symptoms people with dementia often experience is low mood or depression.  An injection of Vitamin B12 can have a remarkable effect on this, with people reporting feeling much brighter and happier after their visit.

Other nutrients you could increase in your diet which have been shown in some studies to help are Omega 3s which help reduce inflammation and are a vital component of the nerve fibres which carry the brain’s messages and curcumin found in cumin and turmeric are thought to help cognitive function.

If you come for a vitamin C infusion I will set you up in a quiet and comfortable area of the clinic with a magazine or book and a cup of your favourite tea and for 20 minutes or so the vitamin gently enters your system.  I’ll check how you are afterwards and then you’re able to leave right away – often with a little spring in your step!  I look forward to seeing you soon and leave you with this lovely  testimonial from one of our clients:

“First class care from the second you enter the door. Beautiful welcoming atmosphere. Great to know everything you need from healthcare is right here”

Meet Siobhan Fitzgerald our Yoga therapist and Ayurvedic Consultant with 35 years’ of experience working in integrative care.  We feel incredibly lucky to have such a wise and talented woman working with us.  Every Tuesday morning at 6.45am Siobhan will take you through a Pranayama breathing session followed by Yoga at 7.45am.  

Yoga is a gentle form of exercise designed to get all parts of the body moving in harmony.  Each position has many variations which suit exactly where your body is that day.  Yoga has been shown in studies to improve memory, enhance the quality of life.  It is a disciple which trains the mind which can be very important during cognitive changes.

This month her accredited Yoga Therapy Teacher Training class starts – please click on the link below if you are interested in joining this programme.

She also works with individual clients to develop a lifestyle and nutrition plan using Ayurvedic principles, breath work and yoga to help people manage stress, anxiety, low mood, back pain, high blood pressure and other physical and emotional imbalances.

On Thursday 25th September, 7-8.15pm why not join us for our monthly sound medicine workshop?

Dr V will take you through a guided meditation using singing bowls, gongs and chimes.  As you feel increasingly calmer you start to explore your body’s response to sound.  The vibrations and sounds at these sessions can help induce a state of deep relaxation and well-being.

No need to bring anything except yourself – we have mats, cushions, chairs and blankets so you are comfortable.

Dates for your Diary

Every Tuesday 6.45 – 7.30am then 7.45 – 8.45 – Start your day with breathwork followed by yoga

Every Wednesday 12.30 – 1pm – Lunchtime Meditation

Thursday 25th September 7-8.15pm – Sound Medicine Workshop

Recipes from the Nourishing Studio

Borlotti Bean Bake

This is beautiful on its own with a hunk of bread or as a side dish with roasted fish or meat.  The beans soak up the flavours of everything around them and are the ultimate comfort food as the days draw in.  This month’s recipe uses up the last of the tomatoes, aubergines and courgettes which have been so fabulously abundant this season.  You can also make a soupier version of this by cooking it on the hob in a pan and using the water from the beans.  Enjoy!  

This serves 4 and is delicious cold the next day with poached salmon or quiche.  As a busy GP I love a recipe you can use two-ways!

Ingredients:

• Fresh (or canned) borlotti beans – or dried but you’ll have to soak them overnight first.
• 4 tbsp olive oil
• 1 clove garlic sliced
• 6 fresh sage leaves
• chili flakes to taste
• 10 cherry tomatoes cut in half, 4 thickly sliced courgettes and 1 diced aubergine

Method:

• Boil the borlotti beans in a large pot of water until the beans are very soft and tender then set them aside and keep the water (unless  canned in which case you’re good to go.
• In a large roasting tray, put 4 tablespoons of olive oil and chuck everything in.
• Pop it in the oven to roast for 40 mins.  
• Take it out, give it a stir, a good splash of olive oil, some ricotta/feta/cream cheese, parsley (I used celery tops) and chilli flakes and serve!