The science of happiness

To finish off a month of articles focusing on mental health, it seemed like a good idea to end on a positive note and have a further look at the science of happiness (see previous article ‘Pupils to be taught how to be happy …’ September 17th 2008).

Until recently psychology has focused on unhappiness, depression and anxiety. However in the 1990’s Dr Martin Seligman pioneered the study of ‘happiness’ with the focus on how to live a happy and contented life. This rapidly growing area of research has become known as ‘positive psychology’.

Happiness however, is not the easiest subject to research. It is inherently subjective, which makes it difficult to define and measure. It is also not constant and the happiest of people can and do have low days. Attempts at defining happiness could suggest it is to do with optimism, pleasure, satisfaction with life, or purely the absence of sadness but the list could go on. As well as problems defining happiness there are many other factors that can affect a person’s happiness, such the role of our genes in determining how satisfied people are with life. It is recognised that some people are born with a sunnier disposition than others.

In 1996 David Lyken from the University of Minnesota, suggested that each of us has a ‘happiness set point’ and whatever good, bad, amazing, or traumatic experiences we have in life we tend to revert back to our set range of happiness. This could explain why for example people who win a substantial amount of money on the lottery don’t end up being significantly happier, or why people who lose limbs in accidents can sometimes be extremely positive. At the time he had suggested trying to change a person’s ‘happiness set point’ is futile, however he now agrees with the findings of a wide range of more recent research suggesting that you can raise your levels of happiness.

The popularity of positive psychology, and the resulting research proposes that happiness levels can be changed; up or down. Whatever a person’s genetic disposition, other factors such as social conditions, environment and behaviour can have a big impact on people’s happiness. Psychologist Edward Diener (nicknamed; Dr Happiness) from the University of Illinois, has done a lot of research on how people adapt to new circumstances and life events. He found certain life events such as the loss of a spouse, could knock people lower than their ‘happiness set points’. Many other studies have put forward that there are things you can do to make yourself happier. One example of such research was carried out by the University of California: they found that participants who were encouraged to keep a diary of things they were thankful for were not only happier and more optimistic, but also had more energy, than those in another group who didn’t keep such a diary.

Seligman recognizes that happiness is subjective; however after many years of researching his studies suggest there are three components of happiness universal to everyone. These are the amount of pleasure people pursue and gain from their activities, engagement; the depth of involvement with ones family friends, work etc, and the meaning people place on their lives. Researchers in the field of positive psychology have come up with a range of different factors they believe may help towards someone leading a more satisfying life, and these are:

Nurture relationships with friends and family As found in all the research into happiness, one of the biggest factors affecting a person’s satisfaction with life appears to be the strength of their personal relationships. Investing time and energy into relationships increases our potential to be happy.

Count Your blessings Keeping a gratitude journal as mentioned above could have a significant affect on your levels of happiness. It is suggested you write three to five things you are thankful for, and this could include relatively small things such as; the bluebells flowering, or bigger experiences such as; a child’s first words. This could be done once a week on a Sunday. It is also suggested that showing gratitude to others can have a positive effect on our happiness.

Take care of your body Getting plenty of sleep; exercising and eating well can all help improve your mood. Exercising can release feel good endorphins. There have been links made between diets low in carbohydrates and low levels of serotonin. Eating complex carbohydrates, such as potatoes, grains, and fruit which release energy very slowly can help stabilise your energy and mood.

Practice acts of kindness (both random and planned) Being kind to others can make you feel capable, generous, and can give you a greater sense of connection with others. Acts of kindness can also win you smiles, and smiling can be contagious.
Savour life’s pleasures By paying attention to what is going on around us, and savouring momentary pleasures such as the warmth of the sun as we walk outside, can have an effect on our happiness. Some psychologists suggest taking mental pictures of pleasurable moments which we can review when we need them.

Develop strategies for coping with stress People use a number of strategies to help them cope with stress, such as repeating affirmations or sayings to themselves such as; ‘What doesn’t kill you only makes you stronger’. In many of the studies a religious faith appears to help people cope. Practising meditation, and allowing the mind to rest from distracting and worrying thoughts, and the body to relax, also has been shown to have a very beneficial affect on a person’s happiness.

Learn to forgive However difficult you may find it to forgive someone who has wronged you, not forgiving them can lead to persistent rumination. Letting go of your anger and resentment can help you move on. One way you can do this is to write a letter of forgiveness. It is the process which can be healing; you do not necessarily have to send the letter.

If you do decide to try some of the strategies above, don’t be discouraged if you don’t see results quickly enough, especially if you’ve been living with sadness for a long time. Persistence is the key; it takes around 21 days for new activities to become a habit, and 6 months for them to become part of your lifestyle. Whether happiness is a skill that can be learnt is still an area of much debate. However on a personal level, I don’t think it can do any harm when trying to improve our mental health, to focus on what makes us happy, as opposed to what makes us sad, and it’s something we can all explore further if we want to.

Cornwall marks
World Mental Health day 2008

On Friday the 10th October a Mental Health fair took place at the Hall for Cornwall, to recognise and promote World Mental Health Day. With one in four people suffering from mental ill health at some point in their lives, World Mental Health day 2008 has two main aims:

• To highlight the need to provide more mental health services, so that everyone who needs support can access information and personalised treatment to help them in their recovery. In 2007 it was estimated that as many of 60% of people needing support, across the world, were not receiving any care. This was especially the case for disadvantaged people, such as people living in rural and isolated communities, and people who had relocated away from their native communities.
• To recognise how cultural difference can create extra barriers and to overcome and look at addressing these barriers. These barriers can include: coping with different languages, trying to maintain their own cultures, struggling with rejection in their new community, having difficulties in adapting to different cultural norms, and competing for the same resources. These barriers can be extremely stressful to deal with and contribute to mental ill health. It is suggested that mental health care providers need to be proactive in overcoming these barriers, addressing language differences, and incorporate sensitivity to differing cultural backgrounds and beliefs in their training, policies, and provision.

The Mental Health Fair was situated in the Boscawen Foyer of the Hall for Cornwall; which alongside a busy shopping street served as a perfect venue to attract shoppers and raise awareness of mental health issues. The day was promoted as a day of celebration and information, and entertainment from Samba band; Penzamba certainly grabbed people’s attention and lifted people’s spirits. For people with mental health problems, carers, support workers or any other interested parties there was a wealth of information available at the fair, with organisations from the public sector, the NHS, and the community and voluntary sector having stands at the fair providing information on their services. Upstairs in the Hall there were free complimentary therapy sessions being offered, as well as art and craft activities, and drama workshops people could get involved in. In line with the aims of the day the Mental Health Fair at Truro focused on improving access to psychological services, and delivering race equality in mental health services. Below are just a few of the organisations that attended the fair:

Pentreath ltd is a charity which provides training, work experience, and employment opportunities for people in Cornwall who are recovering from mental ill health. They support people to use and develop their skills, build their self esteem and confidence, and help them overcome barriers to work. Pentreath also employ the Community Development Workers for Black and Minority Ethnic Communities who had a stand at the entrance of the fair.

Research has suggested that many people from black and ethnic minority backgrounds believe that the Western/British mental health services are not geared up to meet their needs. Four Community Development workers have been employed to work with individuals, families, carers and communities to help them access services across Cornwall and the Isles of Scilly, have more say in the way services are provided, and overcome barriers such as language difficulties. They also work with service providers, encouraging services to work together and ensuring that there is more training in Black and ethnic minority issues for mental health staff.

Some of the projects the Community Development Workers have already set up are: the Black Minority Ethnic Panel, an exciting new opportunity for people to have their say and influence service provision, and a Women’s health group meeting weekly in Newquay which allows women from diverse backgrounds and cultures to come together share experiences, keep fit and healthy, and improve understanding of the English language. For more information email: pentreath@pentreath.co.uk or phone 01726 862727.

Sharing the entrance to the fair was Outlook Southwest who is the main provider of primary care psychological services to people in Cornwall. It is estimated that 25% of visits to the doctor are about mental health, and that the Primary Care Trust provides around 90% of the mental health care. Outlook Southwest deliver a range of services within GP practices across Cornwall. Depending on individual needs they can provide: counselling, for people who are going through emotional upheaval which may be connected with major life changes, Cognitive Behavioural therapy (CBT) for people with problems such as anxiety disorders, post traumatic stress, and depression, or they can direct people to self help resources such as books, websites and interactive computer programs backed up with regular contact.

They mostly provide appointments at GP surgeries; however there is also an option to attend evening sessions for people who cannot attend day time appointments. These are not available at all Surgeries so please ask your doctor for details. Outlook Southwest also have links to some useful information and resources on a range of mental health issues on their website: www.outlooksw.co.uk

The Cornwall Mental Health Forum is an independent organisation which works to support and protect the rights of people with people with mental health problems and their carers, as well as raising awareness of mental health issues. They act a source of information on local and countywide mental health resources, and publish a quarterly newsletter. They run a number of initiatives including supporting groups of people throughout Cornwall who wish to set up self help groups. They can offer practical as well as financial support to any group who wants to set up activities that may help reduce the effects of emotional distress. Other Forum initiatives include the Independent Visiting Scheme, where visitors (usually service users or carer’s) provide a confidential ear, helping people in hospital raise issues about their care, and signposting them onto other useful organisations. Information on the many self help groups across Cornwall, as well other services the Mental Health Forum support, can be found on their website and clicking on the mental health link: www.cornwallrcc.co.uk or by calling 01872 261037.

The Rural Community Link project (RCLP) offers services to help promote good mental health and reduce the isolation that people in the rural areas of Cornwall often feel. In the Restormel area of Cornwall, the RCLP run a number of Welcome groups, as well as being able to offer counselling to anyone not currently receiving counselling through the NHS. They also provide an Advocacy service, which aims to support and enable people with mental health problems to express their views and be listened to in situations where they may feel insecure.
Although the RCLP is based in Restormel, they are still able to offer a number of services covering the whole of Cornwall. These services include a Mental Health Carers Enablement Grant which can be awarded to carer’s of people with mental ill health. The grants can go towards any activities that allow the carer to have a break from their caring responsibilities including: funding hobbies, sporting activities, courses and paying for short breaks away. Their Community Enablement project assists people who are recovering from mental ill health to access opportunities such as training, fitness, and volunteering, in order to build their confidence and lead meaningful lives.

The Carers and Service Users Leaflet Line (CASULL) is another useful service run by RCLP. CASULL is a dedicated phone line, which you can ring to get information sent to you on a range of mental health and related issues. Their number is 01726 823515, and you can see what sort of information they have in their library by checking out the RCLproject website: www.rclproject.com

Books on prescription is a scheme run in partnership with the Cornwall Library Service. It provides a list of self help books available through your local library, which can be reserved for free if you obtain a signature from a healthcare professional. Leaflets on the service which list the books, and contain the reservation form to be signed are available at most GP surgeries. The service promotes books on a range of subjects including: depression, low self esteem, managing stress, panic attacks, and eating disorders.

The Community Mental Health Advocacy, part of the South of England Advocacy project, provides advocacy for people with mental health issues across Cornwall (apart from Restormel which is covered by the Rural Community Link Advocacy project). They provide experienced support workers who can help and support people with mental health problems to deal with issues connected with their care and treatment, and to ensure their voices are heard.

Get Moving for
World Mental Health day

To recognise and promote World Mental Health Day on October 10th, a series of articles looking at mental health will be posted on Jax Writers Spot throughout October. Extreme Bodies will return next month with an exploration of body building.

Everyone has days when they feel miserable; ups and downs are an inevitable part of life, however for some people these lows don’t go away, they can become overpowering and affect their ability to cope with everyday life. It is estimated 1 in 4 people in Britain will experience some form of mental distress at some point in their lives, yet there is still a lot of stigma attached to being mentally ill.

In a recent survey undertaken by the Department of Health (July 2007), when people were asked what they believed was meant by mental illness, 63% of the respondents defined mental illness as someone suffering from Schizophrenia. It is clear that there is a still a lot of misunderstanding surrounding what mental health is. When people think about mental ill health they often picture people who are not able to hide their distress, however many people with mental health problems do not come across as being ill; as they can put on a ‘well face’.

Mental ill health can take many forms. If you are feeling low, worthless, and unmotivated most days you may be experiencing depression, while constant and unrealistic worries about life could indicate you are suffering from anxiety. Depression and anxiety however often go hand in hand. Whether someone is feeling tearful everyday or finding they can’t cope with life, if the symptoms have lasted two weeks or more the first port of call should be the doctors. They should be able to look at a person’s individual circumstances, and assess the best way to help them.

Anxiety and depression can be a vicious circle, as it can slow you down mentally and physically, and as you do less it becomes even more difficult to do anything. Taking part in some sort of physical activity and becoming more active may be one way to break the circle.

Get moving
‘Get moving’ is a Country wide campaign to promote the benefits of physical exercise for mental wellbeing, which also aims to raise awareness and reduce stigma surrounding mental health. For a whole week there are activities organised all over the country, from gardening, to walking, to football tournaments. The week will launch on the 4th of October, and continue until World Mental health day itself (10th October 08) when there will be a mass walk in Battersea Park in London.

The mile long walk across Battersea Park is from 10.30am to 1.00pm and starts and ends at the athletics track. For more information; look at the website, email getmoving@mind.org.uk or phone 02082153223.

If you want to get involved with any of the activities, and show your support for the millions of people who experience mental health distress, you can see what is happening in your area and pledge to take part at: www.getmovingweek.co.uk

Get moving is part of an initiative called ‘Time to change’ (formerly known as Moving people) which is a collaboration between Mind, Mental Health Media, Rethink and the Institute of Psychiatry, and is aimed at ending the discrimination that people with mental health issues often face.

Support and information for people in mental distress

Here are just a few useful organisations where people suffering from mental distress may be able to find some extra information and support:

Mind is a very proactive charity, offering support and information to anyone suffering from mental distress, as well as challenging discrimination and promoting the inclusion of people in all areas of society with mental ill health. The services they provide includes the MindinfoLine which provides callers with confidential help on a range of mental health issues, on 0845 766 0163 from 9.00am to 5.00pm, Monday to Friday.

Mind produces over 100 publications, which are all available in full on their website. These include: ‘Understanding ……..’ booklets covering depression, anxiety and other mental health problems, as well as fact sheets with information ranging from how to cope, to seeking employment, and information on common medication.

There are also 200 local Mind associations, which work in accordance with Mind’s mission, but are run and funded independently. They offer a range of services from counselling to support groups. You can search for a group local to you from their website: www.mind.org.uk

The Depression Alliance provides information and support for people suffering from depression. They have a range of publications which can be downloaded for free from their website, although as they are a charity they do appreciate a donation. Alternatively you can get hard copies of their publications by post. They also have a pen friend and email service for people in mental distress.

On their website, they have a range of useful information including; tips for friends and family for helping someone suffering from depression, and ideas for people to help themselves. For more information go to www.depressionalliance.org

Anxiety UK (formerly the National Phobics Society) is a charity supporting people with anxiety disorders, which is run by people who have, or have had problems with anxiety themselves. It provides information and support through a range of services, such as on online forum, email support and helpline (08444 775 774 9.30am to 5.30pm Monday to Friday).

Anxiety UK’s website offers a range of information on subjects such as: different anxiety disorders, medication, and how to cope with phobias. As it is a charity, it also offers specialist services to people who become members for an annual fee. For more information go to www.anxietyuk.org.uk

The Samaritans are probably one of the most well known organisations offering 24 hour confidential emotional support for anyone experiencing feelings of despair, including those which may lead to thoughts of harming themselves in some way. As well as their 24 hour helpline 08457 90 90 90 they can also offer support via email, letter and face to face in one of their 201 branches around the UK. For more information go to www.samaritans.org

Pupils to be taught how to be happy but
Can happiness really be taught?

Should the bible’s account of how the world was created be taught in science lessons? Will teaching children how to cook tackle the obesity epidemic? The content of the school curriculum has always been the subject of much debate, especially when it comes to how involved teaching should be in the moral, social, ethical, and the emotional upbringing of children. Last week it was reported that talks were underway between government ministers and Dr Martin Seligman, a pioneer of positive psychology, to decide whether happiness lessons should be part of the school curriculum. Around 1,500 11 year olds have already embarked on happiness courses as part of a pilot scheme run in 22 schools and this now looks set to be introduced nationally.

The idea we can teach people to be happy was pioneered by Dr Seligman in the 1990’s. He questioned why the study of psychology focused more on misery, illness, and suffering than looking at how to live a happy and contented life. Advocates of teaching happiness in the UK include; Lord Richard Layard from the London school of Economics who believes the central purpose of schools should be to teach the secrets of happiness, and Anthony Sheldon, headmaster of Wellington College, who in 2006 decided to timetable in lessons on how to be happy, challenge pessimistic thoughts and cope with the challenges of life.

Anthony Sheldon suggested that in order for students to be successful in life after school they need to be taught essential life skills. Leaving school with good qualifications, but without emotional intelligence means they still may not get on in life that well. He felt it was important to teach happiness at an age when the characters of pupils were still developing. He also suggested part of preparing students for life at University, is not only to prepare them for the academic work, but also enable them to cope with other possible aspects of university life such as loneliness, and rejection in love.

One of the main arguments against teaching happiness in schools is that it is the role of parents to give their children a positive outlook on life, and not teachers. The core purpose of education is to teach academic subjects. At a time when teachers are finding it a challenge to get children to engage in the core subjects, it is argued that happiness lessons will only serve as a distraction from the job of gaining a real education. Teachers are also not qualified to teach happiness. With teaching being one of the most stressful occupations, undertaking training would not only add to a teacher’s workload, it may also increase their sense of responsibility for the upbringing of children not their own.

Anthony Sheldon argues that if schools don’t teach happiness then they may not learn it anywhere else, and that education is actually about preparing young people for life in the fullest sense. He suggests we are turning children out into the world who don’t have a strong sense of identity. With mental health problems on the increase in the young, happiness lessons may be able to help children explore how to avoid and minimize negative emotions, and teach them how to deal with them when they do occur. He puts forward these lessons will help them learn more about themselves.

However Frank Furedi, who is a professor of Sociology at the University of Kent, suggests instead of helping to reduce mental health problems amongst the young, happiness lessons could actually increase the incidents of mental ill health. He argues that children are highly suggestible, and participating in emotional education encourages insular and inward thinking which may make them less likely to engage with the outside world. He argues that the rise of ‘psychobabble’ in the classroom has seen a corresponding rise in mental health problems, and more young people seeking professional support.

Seligman disagrees and points out that there is evidence suggesting that happiness classes can make people happier. This is backed up by research carried out by the University of California where one group of participants were encouraged to write down five things for which they were grateful for regularly. The people in the group who did this were happier and more optimistic than those in another group who didn’t. Psychologists at the University also found that these gratitude exercises did more than just lift the participant’s mood; they also improved the participant’s energy levels and physical health.

Happiness is however inherently subjective, which makes it practically impossible to define or measure. Attempts at defining happiness could suggest happiness was to do with optimism, pleasure, satisfaction with life, or purely the absence of sadness, but the list could go on. Whatever happiness is, it is not always constant, even the cheeriest of people can and do have low days. Due to its subjective nature it does seem like it would also be difficult to teach. What makes one person happy will not necessarily make another person happy and a single set of tools is unlikely to work for everyone. While one person may feel fulfilled and happy by tackling something they feel is a challenge, another person’s happiness could be improved by having a relaxing day, and doing nothing much at all.

Seligman recognizes that happiness is subjective and different things make different people happy, however after many years of researching his studies suggest there are three components of happiness universal to everyone. These are the amount of pleasure people pursue and feel from their activities, engagement; the depth of involvement with ones family friends, work etc, and the meaning people place on their lives. He believes you can raise your level of happiness by becoming more engaged in what you do, finding ways of making your life more meaningful, and savouring your experiences so you get more pleasure out of them.

Whether someone can learn from Seligman’s theories could also be determined by other factors that affect a person’s mood such as genetic make up, and/or social conditions. Some people are born with a sunnier disposition than others, and are able to cope with knock backs in life more effectively. This can be illustrated by people who have lost the use of limbs due to an accident still having an optimistic view of life, or people winning the lottery and finding they are still unhappy. Whatever a person’s genetic disposition, social conditions can also have a big impact on their happiness. Children having to deal with real problems at home, such as caring for an ill parent or witnessing domestic violence, may not be able to take on board lessons about how to be happy.

Seligman suggests happiness lessons will be able to help children regardless of their genes and social circumstances. He recognises the childhood experience of some is fraught and stressful while for others their upbringing is happy and secure. Pupils arrive at school with varying psychological, emotional and social experiences, and not dealing with these issues may indeed cause problems for pupils in later life. Seligman suggests happiness classes will teach students the skills they need to start overcoming these problems, address the issues and be better equipped to get on with life. Also having children with a range of experiences in the classes, means they can learn from each other.

This brief article has not even begun to scratch the surface of the study of positive psychology, but it does throw up a lot of questions such as: Can happiness actually be taught at all? Does focusing on our moods and feelings encourage insular thinking? And should it be the role of schools to teach happiness, or should the responsibility of imparting a positive outlook on life be left with families? With some schools struggling to provide a core education and with many teachers already overworked, I am not sure whether school is the place to teach happiness. However on a personal level, I don’t think it can do any harm when trying to improve ones mental health, to focus on what makes us happy, as opposed to what makes us sad, and this is something we can all explore further if we want to.

Extreme Bodies

Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies. ‘Extreme Bodies’ is a series of articles (posted once a month) exploring the history of body modification. As the first two articles in the series discussed the traditional practice of female genital surgery and then foot binding in China, this month I thought it was probably time for a bit of light relief, with an exploration of the history of tattooing.

The history of Tattooing

The word tattoo comes from Tahitian word ‘tatu’ meaning to mark something. People have been marking their bodies with permanent designs for thousands of years, and it is quite remarkable how there doesn’t seem to be a corner of the earth that tattooing hasn’t reached. From marks of pride, to marks of shame, signs of religious belief, or membership of a group, declarations of love, or simply for adornment, the purposes and styles of tattoos have varied through history and from culture to culture. This article takes a brief look at some of the reasons put forward as to why people have taken to marking their bodies, followed by exploration of the distinctive tattoos of the Maori people.

Tattooing to illustrate social status
In the past, one of the reported similarities of tattoos from different cultures was that tattoos illustrated a person’s status, such as their position within a tribe. In Borneo, for example, it was traditional for women to be the tattooists, and they tattooed symbols of their skills and profession on their arms, which in turn would illustrate their status and marriageability. Similarly, they tattooed men with designs indicating their station in life and the tribe they belonged to. In some cultures tattooing was just reserved for the dominant figures in the community, and was supposed to signify their importance and power.

In other areas of the world tattoos seemed to have completely the opposite meaning, and demonstrated a lower social standing in society. Ancient Greeks and Romans commonly used tattooing as a punishment. Branding marks were tattooed on slaves, and convicts and gladiators would be tattooed on the face. It is also reported that in sixth century Japan, tattooing was used to identify criminals, and the symbols used would identify where they carried out their crimes. Tattooing was portrayed as one of the most severe forms of punishment.

Tattoos signifying membership of groups
Throughout history and across the diverse cultures that practised tattooing, designs identifying the bearer to a certain tribe are commonplace. Celtic tribes, Native Americans, Maori tribes, and tribes from Borneo, and the Polynesian Islands all had their own designs for tattoos. Tribal tattoos were of great importance to their members, who could read each others tattoos to reveal their origin, and the hierarchy of the person within the group.

Tattoos identifying people to a group has remained popular in modern culture. One example is gang tattoos, where members are tattooed with their gang’s symbol. The purpose of these tattoos would be to show their commitment to their gang, as well as the tattoos revealing the beliefs of the gang, such as if they are a racist group. They may also have tattoos done which could identify whether the bearer has been in jail or killed anyone.

Other examples of tattoos signifying membership of a group include biker tattoos, and religious tattoos which could be considered to identify people to a certain religious group.

Tattooing for health
In many cultures it was believed tattooing could help ward off illness. One common practice would be to tattoo a symbol of a god onto someone who was ill, to help them fight the illness. In ancient Egypt it is reported that women were tattooed on the leg to protect them from the dangers of childbirth. In 1991 a frozen body of Bronze Age man was discovered, which made the headlines all over the world. ‘Otzi the ice man’ (as he was named) had 57 tattooed marks on him including; a cross of his inside left knee, and straight lines positioned above his kidneys. Theorists have suggested these marks may have been tattooed for health reasons to possibly help treat arthritis.

Tattoos for protection and spiritual well-being
A recurring belief in many cultures was that certain tattoos could help with a safe passage to the after life. From the tribes in Borneo to the Sioux in North Dakota, tattoos have been seen as a passport to the world beyond, and in many cultures this was believed to have involved crossing a river to the land of the dead. Having the right tattoo was considered very important, as without it a person would not be recognised, and therefore be able to pass to the land of the spirits.

In other cultures, animals images and totems were tattooed to help people identify with the animal spirit, and to evoke their power to help with hunting and to ensure protection. In Polynesian culture it was believed having tattoos illustrated and increased the ‘mana’ (spiritual power) of the adorned, and enabled them to communicate more closely with the gods.

Even within Christianity, despite the marking of the body being prohibited in the Old Testament (Leviticus 19.28), crusaders going into battle would tattoo small crosses on their hands to ensure they got a Christian burial. Tattoos have long since been used as a symbol by people to express their identity and faith, and religious tattoos such as crosses, angels and doves are popular tattoos today.


Maori Tattoos
According to Maori legend, the art of tattooing started with a young man ‘Mataora’ who fell in love with a princess from the underworld called ‘Niwareka’. One day Mataora beat Niwareka and she fled to her father’s realm ‘Uetonga’. Wracked with guilt Mataora went to the underworld to find his love, and eventually managed to get to Uetonga with his face all muddy and dirty from his journey. Niwareka forgave him and before they returned to the human world, her father taught him the art of ‘Ta Moko’ (the process of tattooing).

Probably the most distinctive tattoos in the world are Maori tattoos. The tattoos are known as ‘moko’ and are an important part of Maori culture. Apart from slaves and commoners most Maori men were tattooed on the face, often with big spiral designs and curved shapes. Maori moko were unique as the process also involved making incisions into the skin, so that scars are formed. The tattoos were done using a bone chisel with a serrated or extremely sharp edge, which was then struck with a mallet. After grooves had been made in the skin, the chisel would be dipped in a sooty pigment such as a mixture of vegetables and dead caterpillars or burnt wood, and colouring would commence. Tattooing for men commenced at puberty and marked a young mans rite of passage. As a man went through life, any important milestones would be interpreted into a design and tattooed onto their bodies.

Ta Moko (the process of tattooing) was long and painful, and as battles occurred frequently there often wasn’t much time for healing. There were also strict rules to follow while the moko was healing, including absolutely no sexual intimacy, as well as not being able to eat any solid food. This meant that food needed to be liquidised and fed to them through a wooden funnel. Sometimes leaves from the native ‘Karuka’ tree were placed on the wounds to aid healing, and it was also believed that flute music and chanting poems would help alleviate the pain.

Facial moko were a great source of pride for men which they believed made them more attractive to women and fierce in battles. For women tattoos were not as elaborate, and having their lips outlined and coloured in with solid blue was considered very beautiful. For men their moko served as a sign of identity. Different areas of the face related to different aspects of their identity. For example; moko on the central forehead referred to their rank, moko on their cheek referred to what they did for work, and moko on each side of the face indicated their ancestry, one side from their mother’s side and the other from their father’s side.

It is suggested that the art of tattooing along with other Maori traditions, started to die out after the coming of European settlers

Since the 1990’s Maori traditions seem to be having a revival, and also spreading to the West, which has caused a lot of controversy. The bold patterns and symbols used in moko are very appealing to people wanting tattoos. However the messages contained within the moko are of great importance to the Maori, as they tell of the wearer’s value, genealogy and social standing. Copying these designs would be considered to be stealing a part of someone’s identity and therefore insulting to the Maori people. For anyone interested in having a Maori inspired tattoo it would be a good idea to search out a tattooist who is knowledgeable about these issues, and can design a tattoo without the symbolic ties.

More recent history
Whereas in the past tattoos were often associated with the higher classes within society, by the 1900’s they was losing their popularity and it could be said the popularity of tattooing crossed the classes, when tattooing became popular among sailors. It almost became a ritual for sailors to mark their visits to ports by getting drunk, laid and tattooed. This most probably contributed to the negative stigmatisation of people with tattoos that occurred from the 1940’s onwards. In the 1960’s rock stars such as Janis Joplin started getting tattoos, and these were seen as a political statement of their non conformity and rebellious streak. The perception of tattooing has certainly changed a lot over the years and is not now confined to people from certain classes or cultures, or to illustrate a person’s non conformity. Tattoos also generally don’t have the deep meanings, importance and symbolism they may have had in the past. Today an increasing number of people from all walks of life, from white collar professionals to middle aged mums, are choosing to get tattoos to express their individuality and ultimately decorate their bodies.

Herbs for Cooking
And Health.

As we are constantly being told we need to cut back on salt, adding herbs to food can be a way of enhancing flavour as well as providing many health benefits.

To get the full flavour and strength it is better to use fresh herbs whenever possible, and they are surprisingly easy to grow. You don’t even need a garden, as they can be grown in pots on window ledges. With so many herbs on offer, this article suggests a few staple herbs, either to grow or to keep in the kitchen cupboard.

Basil
Basil is originally from India, but now grows wild in the Mediterranean.

Great with:
Tomatos, Pasta, and many Italian dishes. Basil is the main ingredient in Pesto. Try adding some basil to olive oil, and drizzling over slices of mozzarella and tomato.

Growing your own:
Basil needs plenty of warmth and sunshine, and needs to be sheltered from harsh winds. As our climate is not really conducive to growing basil, it often does better indoors. It is unlikely to survive the winter; however it can be dried or frozen for use throughout the year.

Health benefits:
Basil is reported to be both a tonic and calming to the nervous system, and is especially useful for anyone suffering from frazzled nerves and insomnia. It is reported to be good for cardiovascular health, and also contains flavanoids which can limit free radical damage.

Chives
Chives have a mild onion flavour, and are best eaten fresh.

Great with:
Cheese, salads, potatoes, eggs, and fish.

Growing your own:
Chives are easy to grow and take up little space. They are ideal for the garden and for growing in pots. They can survive in sun or partial shade, and the only attention they are likely to need is watering during really dry conditions.

Health benefits:
Belonging to the same family as Onions and garlic, chives share many of their reported healing properties including: detoxifying the body, protecting against infection, lowering blood pressure and improving circulation.

Mint
The mint family contains many subtly different flavours.

Great with:
Lamb, new potatoes, freshly podded peas, and salads.

Growing your own:
Mint is a prolific plant and can easily take over your garden, so is probably best grown in pots. It is very easy to grow and doesn’t need much attention.

Health benefits:
Mint is well known for its ability to soothe the digestive tract. It can help ease stomach pain, and has also been useful in reducing discomfort caused by Irritable Bowel Syndrome. Try peppermint tea at the first sign of an unsettled stomach.

Oregano
Oregano and Marjoram originate from the Mediterranean. Oregano is wild marjoram and has a more intense flavour.

Great with:
Pizza, pasta dishes, pulses, and roasted vegetables.

Growing your own:
Oregano is well suited to being grown in pots. In the first few months try to ensure it is well watered so it doesn’t dry out, whilst also ensuring it doesn’t get waterlogged. Having said this it is still fairly easy to grow.

Health benefits:
Oregano is reported to be an effective antiseptic for the respiratory system, and may be useful to treat sore throats, colds and flu.

Parsley
Parsley is commonly used as a garnish on food served in restaurants.

Great with:
Salad dressings, sauces, soups, and fish.

Growing your own:
Parsley needs a rich soil in order to thrive, but once established is fairly low maintenance. It is probably best to buy plants, as opposed to trying to grow it from seeds, as it needs high temperatures to germinate.

Health benefits:
Parsley is a powerhouse of nutrients including: iron, vitamin B12, and vitamins A and C. Parsley is known to aid digestion, and help freshen breath. It has a healing effect on the bladder and kidneys, and alongside its diuretic qualities, this makes it a useful herb in treating urinary and kidney infections.

Rosemary
Rosemary can be used to enhance the flavour of any meat.

Great with:
All meats but especially lamb, breads, soups, and roast vegetables.

Growing your own:
Rosemary is a hardy plant which can live up to twenty years. It is more suited to be grown in the garden in a light sandy soil, where it can grow up to a metre high. However it can be grown in containers if they are large and deep enough.

Health benefits:
Rosemary is reported to stimulate the production of extra bile which is needed to digest fatty meats. Alfred Vogel, a famous advocate of the medicinal properties of herbs, suggested rosemary is very beneficial for the nerves and the heart, and can provide a general pick me up and a good heart tonic.

Sage
Sage and onion stuffing is an old favourite, which can aid the digestion of rich heavy foods.

Great with:
Stuffings, risottos, and pork.

Growing your own:
Sage does better in well drained soil, in a sunny part of the garden. Alternatively if you are growing sage in containers, use normal potting compost, and keep fairly dry in a warm sunny position.

Health benefits:
Sage stimulates the nervous system which makes it a good remedy for those suffering from stress. It can also aid the digestion of rich heavy foods. Sage is actually a very powerful herb, and can help with symptoms of oestrogen deficiency; such as sweating and hot flushes. However it is not advisable to consume while breastfeeding as it can dry up a mothers milk.

Thyme
The ancient Egyptians reportedly used thyme to help preserve mummies.

Great with:
Roast chicken, stuffing, trout and salmon.

Growing your own:
Thyme is another herb which does well in the garden. As it is a hardy perennial it survives the winter, and can last for many years. It prefers a well drained soil and should not be over watered. Thyme is also suitable for growing in pots, but would benefit from an organic liquid feed fortnightly during the summer.

Health benefits:
Thyme is a powerful antiseptic, and is useful for respiratory problems and reducing fever. Thyme is another herb that helps with the digestion of fats, so is a good herb to use with dishes that use a lot of butter.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of a doctor, who should be the first port of call with any serious health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney


For more information on growing herbs look at:
www.herbexpert.co.uk
www.gardenersworld.com

Jax writers spot is on a summer holiday

and will return in two weeks.

Get in the swim

Whether you take a dip in the sea or visit the local pool, swimming is a great way to boost your fitness levels. Regular swimming provides a good all round workout, building endurance, cardiovascular health, and muscle strength. With leisure centres and pools all over the country it’s easily accessible, and relatively cheap. You don’t need lots of equipment, just a swimming costume, and away you go.

If you’ve never learnt to swim then it’s never too late to learn, swimming pools all over the country run swimming classes for adults as well as children.

Reasons to choose swimming:

Swimming is an activity which families and friends can do together. Research suggests you are more likely to keep up an activity if you do it with others.

Swimming offers exercise in a low impact environment. Waters natural buoyancy ensures there is no jarring of the joints, and you’re unlikely to get post workout soreness. This makes swimming a good choice of exercise for people who have mobility problems, or are recovering from minor injuries.

Swimming is good for your lungs, as it regulates breathing, and swimming lengths encourages deep and rhythmic breathing.

Swimming benefits your mental health. Being in the water can take you away from it all; you can let your mind wander focusing on nothing but the rhythmic strokes. Research has shown that regular exercise releases ‘feel good’ endorphins, which boost your mood and contributes to an overall sense of well being.

Swimming can strengthen your heart and help circulation. When you swim you are using your whole body, so the heart has to work hard to pump blood to your arms and legs. However the heart is able to do all this work, with the heart rate remaining lower than with other more high impact exercises. Therefore swimming is a good exercise to help regulate blood pressure.

Swimming can build muscle tone. While the muscles used vary from stroke to stroke; strokes like breast stroke, backstroke, and freestyle work all the major muscle groups.

Swimming could help with losing or controlling body weight. Experts disagree about whether swimming is a good exercise for weight loss. The main reason for the disagreement seems to be the effort put in by swimmers. While some people like to have fun and mess about in the water, others constantly swim up and down for the entire time they’re in the pool. If you go for a swim for some fun, its still going to help you keep fit, but if you want to lose weight and increase stamina and muscle tone then try pushing yourself a bit. By trying to swim faster, further, and for longer periods of time, swimming can be an extremely effective exercise to burn calories and improve fitness.

Other considerations when swimming:

The chlorine used in swimming pools can play havoc with your hair and strip it of moisture. If you’re not worried about how you look then investing in a swimming cap may be a good idea. Otherwise there are a range of very good shampoos and conditioners designed especially for swimmers.

If you’ve recently had a body piercing, then it is advisable not to go swimming in a local pool, until it has healed properly as the chlorine can dry it out and possibly make it tear more easily.

Wearing ear plugs can reduce the possibility of ear infections.

A good pair of goggles can help prevent the eyes stinging due to the chlorine in pools.

Extreme Bodies

In my article; ‘An exploration of an obsession with body image’ (February 2008), one of the areas I explore is the rising popularity of plastic surgery. In 2006 the British Association of Aesthetic Plastic surgeons reported a 31% rise from the previous year, in plastic surgery procedures, and an almost 90% rise in liposuction procedures. However body modification is not just a modern practice. Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies.

‘Extreme Bodies’ is a series of articles (posted once a month) exploring the history of body modification. Last month ‘Extreme Bodies’ started off with a discussion of the traditional practice of female genital surgery, and this month looks at the practice of foot binding in China.

Bone Breaking Beauty

Perceptions of ‘beauty’ differ over time, and from culture to culture. Throughout history people have strived to achieve ‘beauty’, often with severe health consequences. Tales such as modern day breast implants rupturing, and ribs being broken as a result of wearing corsets in the 19th century are commonplace. However deliberately breaking bones in the pursuit of beauty is something we may have difficulty understanding in today’s society. The ancient Chinese tradition of foot binding involved just this, and at the time tiny ‘lotus flower’ or ‘golden lily’ feet were not only considered beautiful, but also determined women’s role and status in society.

Foot binding was a practice that was carried out on young girls for around a thousand years, until it was made illegal at the beginning of the twentieth century. It was thought to have started out as a practice only carried out by the elite, as a way of illustrating their higher status in society. However by the 11th and 12th century it became popular in families of people of all social classes. Only girls from the poorest families, who needed women as well as men to be able to work the fields, did not go through this process

Foot binding occurred between the ages of 4 and 7. It was thought this was the best time as young girl’s bones were still flexible. Also they were mature enough to understand they had to go through this period of intense pain in order to become women, meet the ideal of feminine beauty (at the time), and to gain status within a male dominated society.

It was during this time that daughters would often bond with their mothers, as their mothers imparted knowledge about female survival, and they grew to understand how their mothers had gone through the same pain. Going through and surviving the process of foot binding became a rite of passage for young girls, and demonstrated patience and selflessness, which were considered important qualities by prospective husbands.

The process involves wrapping young girl’s feet in tight bandages so they would not grow past 3 to 6 inches. In preparation the foot was soaked in hot water and massaged to soften it up. Then the toes of the feet were turned under and pushed against the sole of the foot, to form a concave shape and were bound with linen strips. The big toe would be left to ensure the girls still had some balance. Every couple of days the binding would be taken off and rebound even tighter. The girls were also encouraged to walk, so that their weight would crush the feet into the desired shape. In Lisa See’s illuminating novel ‘Snow Flower and the Secret Fan’ the central character, Lily, describes going through the process:

“The bindings were then removed, and Mama and Aunt checked our toenails, shaved calluses, scrubbed away dead skin, dabbed on more alum and perfume to disguise the odour of our putrefying flesh, and wrapped new clean bindings, even tighter this time.”
If they were bound right the four small toes of each foot would break within the first year, and in time the bones in the arch of the foot would also break:

“One day, as I made one of my trips across the room, I heard something crack. One of my toes had broken. I thought the sound was something internal to my own body, but it was so sharp that everyone in the women’s chamber heard it. My mother’s eyes zeroed in on me. “Move! Progress is finally being made!” Walking my whole body trembled. By nightfall the eight toes that needed to break had broken, but I was still made to walk. I felt my broken toes under the weight of every step I took, for they were loose in my shoes. The freshly created space where once there had been a joint was now a gelatinous infinity of torture.”
From ‘Snow Flower and the Secret Fan’ by Lisa See 2005

The result over time was ‘lotus feet’ which would fit into tiny lotus shoes.

Each rebinding of the feet would be accompanied by bleeding, and peeling of the skin and rotten flesh. The very nature of foot binding affected the circulation of blood to the feet, and that could result in toes completely dying and falling off. In some cases the foot would die altogether, which would leave a smell that stayed with them for life, as well as excruciating pain. The increased risk of infection and gangrene could, and often did, ultimately lead to death.

The health consequences of foot binding were likely to continue into adulthood. Women would often suffer from lower back problems resulting from their body weight being borne by their heels, which would jar their spine. There was almost more likelihood of falls, and studies have suggested women with bound feet had lower bone density, so were more likely to suffer from broken bones.

It was believed the smaller a woman’s feet the more desirable they were to prospective husbands. They were therefore able to marry into a good family and command a good bride price. This was important to ensure the families status in society, and provide security. A girl with a three inch sole would be considered more attractive than a girl who was a natural beauty, but had big feet. Indeed women without bound feet were the subject of ridicule, and were thought to be freaks. The practice became so prominent that families would demand a woman with tiny feet when looking for a wife for their sons.

There are many theories and explanations as to why the practice of foot binding was so popular and carried on for so long? One being that it was an erotic turn on for men. It was reported that seeing and holding small feet, would have the same effect on Chinese men than seeing a firm young bosom would have on European men. The disfigured female foot was often the centre of foreplay, and men would caress their wife’s slippered feet. Ancient love manuals illustrated many ways of playing with a woman’s bound feet, and the delights and beauty of bound feet was also the subject of much poetry of the time. Women with bound feet appeared fragile and delicate, and walked as if they were floating. Their feet were hidden under beautifully embroidered shoes which gave a sense of mystery. All these elements were considered erotic, and increased the allure of the female.

Another theory is that foot binding was a form of social control over women. Women who had their feet bound were more easily controlled by their husbands. Women with bound feet couldn’t walk long distances without aid, and were therefore confined to home, meaning they were less able to be independent and this ensured their subservience to their husbands. At the time women were considered to be second class citizens, with their only purpose in life being to be a wife and a mother of sons. It is argued that foot binding was a practice which reinforced the idea of women as a commodity, and suggested they had no use in productive work.

When foot binding was outlawed, women were ordered to remove bindings, and this was met with a mixed response. It had after all been part of Chinese culture and history for as long as people could remember, and ideas and beliefs were unlikely to change overnight. Many women, especially in rural areas, still believed they would be unable to find husbands with big feet, and continued the practise in secret. By doing this they risked becoming social outcasts, and being fined or punished.

It has taken a long time for foot binding to become a part of history, as opposed to an integral part of Chinese life, and there are still a few women around today with bound feet. Their feelings about the custom are divided. Some talk about it with a sense of pride, while others recall their experiences with anger and resentment, and feel although they had to do it to guarantee their futures, it ultimately lead to much suffering.



I would like to thank Lisa See for giving me permission to reproduce a couple of paragraphs from her book (for this blog posting). For anyone interested in Chinese women’s history I would recommend reading Lisa’s novel ‘Snow Flower and the Secret Fan’; which offers a great insight into the lives of women in 19th century China. It follows the friendship of Lily and her ‘old same’; Snow Flower, and how they communicated by passing messages, written in an exclusively female secret language called ‘nu shu’, on a silk fan. Coming from different social and economic backgrounds the story follows Lily and Snow Flower as they go through foot binding, arranged marriages, the birth of their children, disease, war, and family tragedies at a time when women were regarded as subordinate in a male world.

Snow Flower and the Secret Fan by Lisa See 2005 is published by Bloomsbury.

Feeling Peckish?
Ditch the sugar and fat and pick a smart snack

For many of us, our busy lives mean when the mid morning hunger strikes, we often grab whatever is easy to hand, which is all too often crisps, chocolates, biscuits and cakes. However reaching for these snacks everyday can mean we are consuming too much fat, sugar, and salt. So what are the possible health consequences of eating too many of these snacks and what can we eat instead?

Too much fat
In order to understand the effect of too much fat on our health, it’s necessary to understand the different types of fat. There are three main types: Saturated, Polyunsaturated and Monounsaturated, and on top of these; Trans-fatty acids are a by product of the process of hardening of liquid oils to make foods such as margarine. It is an excess of saturated fats (found in fatty meats and diary products), and trans-fatty acids (found in many baked products) which can lead to health problems. The liver uses these trans-fatty acids and saturated fats to produce cholesterol, particularly low-density lipoproteins (LDLs) or ‘bad’ cholesterol. Therefore an excessive dietary intake of these fats can raise cholesterol levels in the blood, and contribute to problems such as heart disease.

Too much sugar
Consuming lots of sugar is linked to tooth decay and weight gain. On top of this it has no nutritional value. Consuming sugary snacks can provide us with an instant energy boost; however this is due to blood sugar levels rising too rapidly which in turn can lead us to feeling hungry again very soon, craving more sugar, and feeling more lethargic than we did before. Regular consumption of high sugar snacks and foods has been linked to depression anxiety and mood swings, constant fatigue and lack of energy, and ultimately the onset of diabetes. Any diet containing lots of processed foods is likely to be high in sugar. As well as being in cakes, sweets and fizzy drinks, sugar is often high on the ingredient list of many ready meals, pizzas, canned products, cereals, and even bread.

Too much salt
The recommended daily level of salt is less than 6g a day. However we can be consuming more salt than we realise, as salt is added to many of the foods we buy. From soups, sauces and ready meals to breakfast cereals and even bread, it’s difficult to find food without added salt.

Eating too much salt can cause too much fluid to be retained in the tissues, which in turn can raise blood pressure, increasing the likelihood of developing heart disease or suffering from a stroke.

The Danger foods
Cakes and pastries are often high in saturated fats and sugar, and sometimes can have more calories than a main meal. Having a cake as an occasional treat is however preferable to opting for low fat varieties, as they are often full of extra additives which replace the natural flavours that the fat provides.

Crisps are also high in fat and salt. If you can’t live without crisps why not substitute them for crisps made from other root vegetables such as parsnip and beetroot.

Beware of Cereal bars
To satisfy a sweet tooth, many people pick cereal bars believing they are a healthier option. However cereal bars are often laden with sugar. Be come label aware, and pick cereal bars where sugar appears after most of the other ingredients on the list. Sugar can also be listed as glucose or dextrose.

Everything in moderation
Dark Chocolate is okay
Studies have shown dark chocolate can actually have health benefits including improving heart health. This is due to the presence of antioxidants called polyphenols found in cocoa; the main ingredient in dark chocolate. Polyphenols can help reduce the levels of ‘bad’ LDL cholesterol in our blood. Look for chocolate with at least 70% cocoa solids in the ingredients. As chocolate is still quite high calorie, two squares a day are sufficient to get these health benefits.

Smart snacks
Choose fruit and vegetables
A survey undertaken by the Food Standards agency in 2007, found many people still weren’t managing to eat the recommended five portions of fruit and vegetables a day.

Eating fruit or vegetables, as a snack is one way of achieving these recommended levels.

When choosing fruit, picking a rainbow of colours through the week helps ensure a range of vitamins minerals and antioxidants. There is an amazing variety of fruit available. Instead of just picking the ever popular bananas, apples and oranges, why not try snacking on; cherries, kiwi fruit, pineapple and berries.

Raw vegetable sticks dipped in hummus also make a great snack.

Nuts and seeds
Although nuts and seeds are quite a high calorie food, a small handful is normally sufficient to ward off hunger pangs till lunch, and they are a healthy addition to your diet. Nuts and seeds are full of protein and fibre, and a rich source of vitamins and minerals. Pick from almonds (rich in calcium), pistachios, and cashews which have the lowest fat content, or Brazil nuts; one of which a day provides the daily requirement of the mineral selenium. Sesame seeds are a rich source of zinc, and sunflower seeds contain pectin, which removes toxins and heavy metals from the body. Try to opt for non salted varieties of seeds and nuts.

Pick a low GI snack
The glycaemic Index (GI) is a way of classifying carbohydrate foods according to their effect on blood glucose levels.
A food with a low GI provides the body with a steady release of energy, and leaves you feeling fuller for longer.

Low GI foods contain:

Dried apricots (the GI of fresh apricots are higher)
Apples and pears
Low fat fruit yogurt
Peanuts (a small handful is enough, as nuts are high in calories)
Raw root vegetables
Whole grains such as rye, brown rice and buckwheat
Beans (why not have a small slice of rye bread with hummus)



For more information on eating a healthy nutritionally balanced diet look at:

www.foodstandards.gov.uk

www.eatwell.gov.uk

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
500 of the most important health tips you’ll ever need by Hazel Courteney

Extreme Bodies

In my article; ‘An exploration of an obsession with body image’ (February 2008), one of the areas I explore is the rising popularity of plastic surgery. In 2006 the British Association of Aesthetic Plastic surgeons reported a 31% rise from the previous year, in plastic surgery procedures, and an almost 90% rise in liposuction procedures. However body modification is not just a modern practice. Throughout history people have painted, pierced, tattooed, adorned and even reshaped their bodies.

This week sees the beginning of a series of articles (posted once a month) exploring the history of body modification. ‘Extreme Bodies’ starts off with a discussion of the traditional practice of female genital surgery. In coming weeks I will be exploring such areas as foot binding, and the history of adorning and illustrating our bodies.


Female Circumcision and Infibulation
For centuries in many parts of Africa and the Middle East, the practice of female circumcision and infibulation has been a rite of passage for young girls. Even though it is now currently illegal in many countries, it is still reported to be widely practised.

The procedures performed on young girls differ from community to community. Circumcision involves the removal of the clitoral hood (with or without excision of the clitoris). Often the procedure would include the removal of the labia minora (the inner lips of the vulva). Infibulation is the practice of sewing together the labia majora, (the outer lips of the vulva) to partially seal the vagina and leave only a small opening.

The day of these procedures were celebrated by the families, and considered to be more important than their wedding day. It was widely believed these procedures would make a woman clean, beautiful, presentable, and able to satisfy her husband. The only people who didn’t undergo these practices were prostitutes, and members of outcast or ‘slave’ groups.

At the time unmarried women were seen to have no rights or status in society, and without undergoing these procedures they were seen as unmarriageable. A girl’s virginity was considered essential when arranging a marriage, and often mothers would regularly check their daughter’s bodies to ensure they are still sewn up tightly. The tighter a girl was sewn up the more marriageable she was.

One belief is that the reasoning behind these practises was that women were assumed by nature to be sexually promiscuous, and could not be trusted to control their sexual needs. These practices are reported to dampen their sex drives, as well as their sexual sensitivity. It was also thought up until a few decades ago, that the clitoris was a dangerous part of the female anatomy, and could prove fatal to a man if it touched his penis.

Circumcision and infibulation was carried out before girls reached menstruation and quite commonly as early as age 3. Practitioners with little medical knowledge would perform the practise without anaesthetic, using sharp instruments such as razor blades and scissors. It is reported these instruments were used on several girls in a row without being cleaned, which would often lead to infections and increased the possibility of viruses such as HIV being passed on. Other possible health consequences of these practices include pelvic complications, and recurrent urinary tract infections. The onset of menstruation also created problems such as blockages, and a build up of clots, due to the vaginal opening being too small.

However a girl’s lot did not end here, as soon after menstruation marriage would be likely to bring further pain. In some communities she would be cut open to allow access by her husband, and then sewn up again afterwards to ensure fidelity. With high birth rates a woman would be cut open and re-sewn many times during her reproductive years. In other communities, this did not happen and the consummation of the marriage as well as childbirth would cause tearing and extreme pain.

Until the second half of the 20th century, female circumcision was relatively unheard of in the West. It wasn’t until the 1950’s and 1960’s that African activists first brought it to the attention of the Western world. It then took until the late 1970’s for organisations such as the World Health Organisation (WHO) to issue an official policy statement on female circumcision. Much discussion then ensued, and in 1984 African women’s organisations met in Dakar, Senegal, and formed the Inter African Committee against Harmful Traditional practices (IAC), with members from over 20 countries. IAC has been proactive in educating many communities in Africa of the harmful effects of female circumcision.

With the resulting debate and political movement surrounding female circumcision, some organisations have adopted the term ‘female mutilation’; this however has received much criticism. The main criticism is that African cultural practices are being assessed using a western perspective. Many African women have perceived the political outcry as condescending and disrespectful towards their culture. One anthropologist suggested these discussions have seemed to objectify African women as ignorant and powerless, while Western women are seen as in control. The question could be asked do African women perceive Western women as in control when they put themselves through medically unnecessary cosmetic surgery, such as breast enlargement to increase sexual desirability.

From our Western cultural viewpoint, female circumcision and infibulation is seen as a barbaric practise, which deprives women of sexual sensitivity and pleasure, and can have serious health consequences. However it has been an integral part of the cultural and ethnic identity of many African and Middle Eastern communities for centuries. For women in these communities circumcision is part of their life, it’s a coming of age ritual which is celebrated, and the belief circumcision is essential for a woman to be a pure and good wife, is not likely to be influenced or changed by political condemnation.

Similarly a legal approach does not seem to be proving effective. Traditional cultural beliefs are so strong, that where countries in Africa have tried to outlaw these practices, there has been little enforcement of these laws. Often this has lead to women crossing borders in order to still receive the procedure, or them carrying out circumcision and infibulation in secret, often with less hygienic conditions.

An approach using public information campaigns, and working with women to highlight the possible health consequences of female genital surgery may be more useful. One example of this is happening in Nigeria, where midwives and health visitors are being trained to work with women from religious groups and social clubs, to teach them about the possible harmful effects of circumcision and infibulation. This approach has also had some success in one area of Kenya, where an alternative ritual ceremony for young girls has been developed which does not include any genital surgery.

What is certain is that beliefs that have been built up over centuries are going to take time to change. One major barrier to the success of any education/information campaigns is the socioeconomic dependency of women on men in these communities. There is unlikely to be any substantial change without improvements in women’s status in society. However ideas and beliefs do change over time, and working with affected women and men, treating them with respect, and educating and informing them of the health consequences of genital surgery, it becomes more possible to bring about positive change, and for people to start saying no to harmful traditional practices.

For more information look at:

The Inter-African Committee on traditional practices: http://www.iac-ciaf.com/index.htm

The Female Genital Cutting Education and Networking Project: http://www.fgmnetwork.org/index.php (visit their bookstore for a wide range of books on the subject)

One book I would recommend is ‘Possessing the secret of Joy’ by Alice Walker: a novel about the life of a woman called Tashi and her experiences of female circumcision.

In memory of my Dad

Lawrie Hooper

who died peacefully in Treliske Hospital (Cornwall) on Wednesday 14th May 2008 aged 72 years. Soulmate of Jo, and much loved father of Jacqui and Simon, and loved Grandad to Tamsin, Alice, Megan, and Cleo.

This poem was read at my Dad's funeral:

Do not stand at my grave and weep,

I am not there I do not sleep.

I am a thousand winds that blow.

I am the diamond glints on Snow.

I am the sunlight on ripened grain.

I am the gentle autumn's rain.

When you awaken in the mornings hush,

I am the swift uplifting rush

of quiet birds in circled flight.

I am the stars that shine at night.

Do not stand at my grave and cry,

I am not there, I did not die.

Anon

This poem became widely known when it was found on a soldier who died in 1989 in Londonderry, Northern Ireland. He kept it on him to be passed on to his parents in the event of his death. It was at first thought that he himself may have written it, but since has been attributed to many authors including the Native American Hobi tribe, and Mary Frye. The author however remains a mystery.

Jax writers spot will return with another article in a fortnight

There will be no posting this week on

Jax writers spot

due to a death in the family.

Super-nutrients
Out of the sea

Seaweed has been a part of the staple diet of people in coastal areas for centuries. In Scotland, a 6th century poem refers to monks collecting dulse (a type of seaweed), for inclusion in their diet. In the Orient it has been used to wrap sushi and dried fish, as well as being added to soups and stews. Knowledge of the health benefits of seaweed has been passed down from generation to generation among coastal people, and now seaweed has also become the subject of much scientific research.

A study undertaken by Newcastle University in 2005 suggested that seaweed could be a valuable weapon against obesity, heart disease, and diseases such as bowel cancer. Following on from last fortnights article; ‘Super-nutrients, Out of the water’, which looked at blue-green algae from freshwater lakes, this article explores the reported health benefits of seaweed.

What is clear is that seaweeds are a powerhouse of nutrients including; essential fatty acids, amino acids, minerals such as calcium, sodium, magnesium, potassium, iodine, iron and zinc, and vitamins such as B1, B2, B6, folic acid, Vitamin A, (beta-carotene), pantothenic acid, and Vitamin C, K and E. Weight for weight seaweed contains more calcium than cheese, and more iron than beef steak.

The choice of seaweeds on offer can be confusing. There are three types: brown, green and red. Kelp is a generic term applied to brown seaweed which includes; kombu, arame, hijiki, and wakame. Red seaweeds include dulse, nori, and carragheen and green seaweeds include sea lettuce.

So what are the reported health benefits of seaweed?

Detoxification
Seaweeds contain alginates which have to ability to attract and absorb heavy metals onto their surface, and excrete them from the body, thus making it a useful addition to the diet to help with detoxification.

Stimulates metabolism
Kelp in particular is a rich source of Iodine, which is required to produce thyroid hormones which help to regulate the body’s metabolism. Therefore seaweed can be useful for people with an under-active thyroid. If you are trying to lose weight and not managing to lose the pounds, despite consuming fewer calories than you need, it could be a sign of an under-active thyroid.

Weight loss
As well as seaweed’s iodine content, which could help with weight loss in the case of a sluggish metabolism, studies have also found fucoxanthin, an ingredient in brown seaweed, can reduce the accumulation of fat particularly in the abdominal area. Fucoxanthin is a pigment which gives brown seaweed its characteristic colour, and therefore red and green seaweeds do not have the same properties.

Skin, hair and nails
Stresses of everyday life such as pollution and bad eating habits can result in vitamin and mineral deficiencies, which often manifest in the skin. Problems such as dryness, loss of firmness and broken capillaries could be helped by eating nutrient rich seaweed. The detoxifying qualities of seaweed can help cleanse the skin, and the essential fatty acids can help maintain the suppleness and elasticity of skin. Seaweed is also reported to help with tissue renewal, and alongside anti-inflammatory qualities this can have a positive effect on facial wrinkles.

It is also suggested that the nutrients in seaweed nourish the hair. It is said that the thick lustrous hair of the Japanese is most probably due to their seaweed rich diet. The benefits of seaweed have been recognised for a long time by the beauty industry, and there is a wide range of skin and hair care products containing seaweed.

The high mineral content of seaweed, especially calcium and magnesium, is essential for bone health. This could explain why the first noticeable effect of including seaweed in your diet, is often nails become stronger.

Digestive health
Seaweeds contain high levels of fibre which protects the membrane of the stomach and intestine against carcinogens, and helps clear the digestive tract of unwanted cholesterol and salt. With modern day diets being typically full of refined and processed foods, many people lack dietary fibre. The Newcastle University study put forward that adding alginate, extracted from seaweed, to cakes, burgers, and high fat foods, the fibre content of food could be increased.

Heart health
High cholesterol levels and consuming too much salt, is often linked to incidents of heart disease. However, as mentioned above, seaweed can help with the elimination of salt and cholesterol from our bodies. It is also suggested that including seaweed in the diet could help lower blood pressure. Research from Kyoto University found that the fibres from brown seaweed had the ability to lower blood pressure in animals. Although this study was done on animals a 25 year study of people living in Okinawa, whose population are known for living the longest compared to other areas of the world, supports their findings. Many of the Okinawans eat seaweed as part of their daily diets, and it was found they had low levels of cholesterol and low levels of homocysteine (a chemical which damages the heart).

Anticancer
As far back as 1981 Dr Jane Teas from the Harvard school of Public Health suggested the inclusion of seaweed in their diets may be why Japanese women have significantly fewer cases of breast cancer than women in other areas of the world. It is thought the reason for this may be that seaweed contains a polysaccharide called fucoidan which is believed to cause cancer cells to self destruct. One study in Japan administered fucoidan on to cancer cells in a laboratory dish and the cancer cells were virtually wiped out within 72 hours. A study in The United States found that kelp lowered levels of ‘oestradiol’ which is a form of oestrogen, which may also decrease the risk of developing oestrogen-dependant diseases such as breast cancer.


The best way to get the benefits of seaweed is to include it in your diet, and there are many ways you can do this such as:

• Using kelp flakes as a replacement for salt to season foods.
• Add small strips of seaweeds such as nori to salads.
• Use seaweed to wrap around vegetables and rice to make homemade sushi.
• Add seaweed to stews and soups. When cooking beans, seaweed will improve the beans digestibility by reducing the chemicals that cause flatulence.
  

However if you really don’t like their taste then seaweeds can be brought as a supplement. Similar to blue-green algae discussed in last fortnight’s article, seaweed is a complete food, so the nutrients are bio-available and more easily absorbed by the body. One reservation would be if you decide to take a supplement it’s important not to take more than the recommended dose. Taking excessive amounts could lead to health problems due to taking too high levels of certain vitamins and minerals.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: Information in this article is not intended to replace the advice of your doctor, who should be the first port of call with any of the mentioned health conditions. I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as;

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C
Food your miracle medicine by Jean Harper
The food pharmacy by Jean Harper
The A-Z of Nutritional Health by Adrienne Mayes PH.D

Super-nutrients
Out of the water

In recent years the subject of nutrition has made its way from books and health food stores, to being the subject of many news stories and television programmes. People are realizing the saying ‘you are what you eat’ means exactly that. Unfortunately in today’s society, with many of us living such busy lives we still reach for the ready meals, and fast foods.

The best way to make sure we get all the nutrients we need is to plan and ensure we eat a variety of foods, but in reality many people do not have the time to plan and prepare a nutritionally balanced diet every day. Once eating healthily becomes a habit, it does become less time consuming, and the benefits of a healthy nutritious diet are often quickly recognisable.

If however you feel you are not managing to get all the nutrients you need from your food, taking a multi-nutrient supplement could help prevent deficiencies brought about by imbalances in your diet. They may also be useful for people experiencing high stress levels, people on a restricted diet, smokers and drinkers, people who are very active, the elderly, people with poor appetites, and for anyone feeling generally run down.

There are many good multi-nutrient supplements available; however another alternative could be to take a supplement in the form of a food, as nutrients in food are more bio-available, which means they can be better absorbed by our bodies. So where can we find such a food?

The answer may come out of the water. Promoted by Gillian McKeith among others, blue-green algae have been described as one of the most nutrient rich complete foods, and it is claimed they can provide nearly all of the body’s nutritional needs.

So what are the health benefits of taking algae? With many varieties of blue-green algae, how can you decide which one to choose? This article will explore the most readily available algae; Spirulina, Klamath Lake algae, and Chlorella.


Spirulina

Reported uses
Boosting energy levels
Regulating blood sugar levels
Promoting healthy skin, hair and nails
Strengthens immune system

Description
Spirulina is a blue/green algae which grows in mineral rich lakes in warm climates. It is concentrated source of nutrients including; B vitamins, vitamin E, minerals such as magnesium calcium and zinc, antioxidants, amino acids including all eight of the essential amino acids, beta carotene, and essential fatty acids. It is also the highest source of protein of any other plant food. Its dark green colour is attributed to spirulina (along with the other algae), containing three times more chlorophyll than any other plant.

How it works
How spirulina works is really down to it being a powerhouse of nutrients which provides a digestible immediate complete food. It provides B vitamins which play a role in releasing the energy from our food, and therefore is useful for anyone with busy lifestyles to promote vitality. Spirulina’s ability to regulate blood sugar levels is likely to be down to the presence of vitamins important for this function such as B3 and E. It also provides nutrients essential for a healthy immune system such as, beta carotene which has been shown to boost white cell activity, and high levels of zinc which is considered to be one of the most important nutrients for immune support and function.

Spirulina is also high in Chlorophyll which absorbs energy from the sun to facilitate photosynthesis in plants. It is claimed in humans it has anti-inflammatory, antioxidant and wound healing properties. It is suggested chlorophyll is a powerful detoxifier and can help with the uptake and delivery of oxygen around our bodies.

The fact that spirulina is a nutritionally complete food, and has a high protein content, may be why so many dieters say it helps curb appetite, however there is a lack of scientific evidence to support this.

Reservations
The biggest reservation is that there is a small possibility of purchasing spirulina which has been sourced from a contaminated lake. Therefore it is important to check out the source and quality of spirulina you purchase. If a company does not provide information on the safe guards it takes to ensure quality, it is probably better to shop elsewhere.

There are no known contraindications, as spirulina is essentially a complete food providing nutrients which work in synergy with each other. If however people take extremely excessive amounts of spirulina, they could experience health problems due to taking too high levels of certain vitamins and minerals.

Klamath Lake Algae

Reported uses
Boosts mental clarity
Detoxifies the body
Strengthens immune system
Balances bodies PH levels
Cell protection

Description
Klamath Lake algae is found in the volcanic bed of Lake Klamath in Oregon America, which is in such an isolated area that pollution isn’t a problem, and there are strict controls to ensure it stays that way. Therefore it is a good choice for anyone worrying about contamination of algae, and wanting assurance of quality. Similar to spirulina, it is high in protein and contains all of the essential amino acids, plus non essential amino acids, antioxidants, vitamins including the B vitamins, minerals, trace elements, and chlorophyll. Klamath Lake algae are also very high in Omega 3 and Omega 6 essential fatty acids. It is another complete food that can be taken by anyone who feels they need top up their intake of nutrients.

How it works
The different algae seem to have similar quantities of the same nutrients, and therefore there is no need to repeat how they may help support the immune system, and boost energy levels.

One of the benefits of Klamath Lake algae is likely to be of great interest to anyone over the age of 40. Klamath Lake Algae contains peptide molecules, which encourage the growth of glycogen and neuropeptides needed to nourish nerve cells and enhance brain activity. It is also claimed that regular use of Klamath Lake algae helps balance the body, in particular the female hormones.

As with the other algae, Klamath Lake algae has a good level of beta carotene, known to be a potent free radical scavenger. It appears to block the process by which cells can turn malignant. Studies have found that beta carotene is more likely to protect cells if it is acquired through food rather than supplements, making algae a good choice to top up on beta carotene.

Reservations
There has been some worry expressed over the ecological damage that harvesting might cause to the lake. However as blue-green algae are so prolific they can produce every twenty minutes, and therefore any algae harvested is easily replaced by the next day.

Chlorella

Reported uses
Cleanser and detoxifier
Balances PH levels of body
Strengthens immune system
Reducing cholesterol
Aneamia

Description
Chlorella is another blue green algae, which is cultivated in man made filtered fresh water lakes. It is also rich in nutrients including; protein, vitamins, minerals such as zinc and iron, amino acids, antioxidants, essential fatty acids, carotenoids and chlorophyll.

How it works
Again chlorella is a rich source of chlorophyll which also helps with cleansing and detoxing, as it binds with heavy metals and other toxins and excretes them from the body. Chlorophyll also stimulates the production of red blood cells; combined with its iron content this makes it useful in protecting against anaemia.

It is suggested that the chlorophyll, magnesium, and omega 3 oils content of chlorella may also help guard against heart disease, and help lower blood cholesterol levels.

With the consumption of processed foods and fizzy drinks, our bodies are often too acidic which can cause health problems such as arthritis, fatigue, yeast overgrowth, and premature aging. As with the other algae, chlorella is very alkaline and it can help to reduce acidity and balance the body’s PH levels.

Reservations
As chlorella is so high in nutrients the main reservation is if anyone takes extremely excessive amounts of chlorella, they could experience health problems due to taking too high levels of certain vitamins and minerals.


Whichever algae you choose, they seem to only differ very slightly in the quantity and type of nutrients they contain, and therefore they will generally all have similar health benefits. What is clear is that they are a complete food providing us with nearly all of the bodies nutritional needs, and as these nutrients are provided in the form of food, they are more bio available than taking supplements.

“Let food be thy medicine and thy medicine be thy food”
Hippocrates

Note: I am not medically qualified, but have been interested in nutrition since my eldest daughter developed food intolerances almost 20 years ago. I have researched this piece from reputable internet sites and by reading through books such as:

The Food Doctor, Healing foods for mind and body by Vicki Edgson & Ian Marber
Superfoods by Michael Van Straten & Barbara Griggs
Prescription for Nutritional healing 2nd edition by James F Balch M.D & Phyllis A. Balch C.N.C