By Rania Watts

As someone who took singing classes for a very long time, I am a little too aware of breathing techniques, as they were something that were instilled inside me from a young age. 

These are some techniques now that I learned through singing, but also through grounding exercises whilst volunteering at DRCC [Durham Rape Crisis centre]. 

One of the first things that I learned in singing class was breathing. The purpose of box breathing is to regulate your breathing and keep control within a certain amount of seconds – where you are required to inhale, hold, exhale. 

Box breathing requires you to inhale for five seconds, hold for five seconds and exhale for five seconds. The easiest way to count is: inhale 2345, hold 2345, exhale 2345. 

I would recommend if you’re feeling very anxious, to do this in cycles of five – until you’re feeling a little bit more calm.  Below is an article on Healthline which breaks down various types of breathing. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

https://www.uofmhealth.org/health-library/uz2255#:~:text=Breathing%20exercises%20can%20help%20you,to%20calm%20down%20and%20relax

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.healthline.com/health/breathing-exercise#pursed-lip-breathing

https://www.medicalnewstoday.com/articles/324417

By Rania Watts

When I first immigrated to Montreal, I was 2.5 years old. I remember one night, before falling asleep, one of my parent’s friend’s came over with a small brown paper bag for me. The contents of this paper bag was sugar. Of course not granulated sugar but candy. 

That night started my sugar addiction. I even wrote a poem about it in my first book ‘cement covered cement, covered in pools and rarities’, and called it Enslavement. 

It was a comparative peace between various drugs with alcohol and sugar. It encapsulated the various levels of addiction that humans have for sugar. 

Over the last few weeks I have been giving more thought to my sugar addiction. Having loads and loads of sugar is probably one of the biggest injustices that I have done to my body, aside from smoking – which I have since quit. 

Over the weekend, I took all the candy out of my office and put it in the family community bowl as a treat for everyone to have once in a while. The only thing that I have left in my office are cinnamon hearts that I found have soothed me when I’m feeling stressed. 

There are so many impacts to health caused by sugar. I have listed a few articles below regarding the benefits of not using sugar. 

The best advice that I can offer – as someone who has been addicted to sugar for such a long time, is to try and cut out as much as you possibly can – because it really is detrimental to one’s health. Although I wouldn’t deter anyone from having pure cocoa based chocolate.

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

https://www.purerecoveryca.com/4-benefits-of-quitting-sugar-7-ways-its-similar-to-drugs/

By Rania Watts

I LOVE Mediterranean cuisine – especially when Thyme and Oregano come into play.  I had no idea that Thyme is from the mint family, I never had that much of a green thumb and  

The benefits of Thyme Essential Oil assist with not only the inside of the body but also the exterior as well.  Thyme houses strong antibacterial properties that, at times, may be more beneficial in combating acne than non-organic, over-the-counter products. 

Thyme has the capacity to lower blood pressure, stop coughing, immune boost, disinfectant, eliminat pests, act as an aroma in various beauty products (a common ingredient in mouthwash), enhance mood and is also a perfect addition to any potato or chicken meal.  

“Thyme oil shouldn’t be swallowed or used undiluted on your skin. Talk to your doctor before using thyme oil, especially if you’re pregnant or breastfeeding. Children shouldn’t be given Thyme oil. When diffusing essential oils, consider children and pets who may react to the oil.” (Whelan. C, 2021) 

 Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Corey Whelan on August 21, 2019 https://www.healthline.com/health/thyme-oil

 Medically reviewed by Natalie Butler, R.D., L.D. — Written by Summer Fanous — Updated on September 17, 2018 https://www.healthline.com/health/health-benefits-of-thyme

By Rania Watts

Mainly known for seasoning food, apparently Rosemary oil was used in folk medicine and is not being tested by scientists for potential benefits (McCulloch. M, 2018).

The article that I found listed 14 various uses for Rosemary essential oil, clearly showing it to be more than just a seasoning for poultry.

For one, it may improve brain function. It was postulated that in ancient Greece & Rome that Rosemary was utilised to solidify one’s memory.

The next one I remember vividly, as I had a friend with oceans of long hair – where she constantly utilised Rosemary Essential Oil on her hair to promote hair growth.

In folk medicine it was used as a mild pain killer. Additionally Rosemary within itself is an oil-based pesticide – “Rosemary oil is used in natural pesticides to kill certain insects. Additionally, the oil helps repel some blood-sucking insects, such as particular mosquitoes and ticks.” (McCulloch. M, 2018)

It could potentially alleviate stress, increase circulation and uplift one’s mood as (in traditional folk medicine), it was used to aid against fatigue.

It could possibly also reduce inflammation of the joints. Moreover, “you can inhale rosemary oil or apply it to your skin. A diffuser can help distribute the essential oil in a room. If using rosemary oil topically, dilute it with a carrier oil, such as jojoba oil, to avoid skin irritation.”

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

by Marsha McCulloch, MS, RD on November 15, 2018 https://www.healthline.com/nutrition/rosemary-oil-benefits

https://pubmed.ncbi.nlm.nih.gov/29682318/

By Rania Watts

Without even researching Sage Essential Oil, I can say to you with certainty that Sage in its natural state, when boiled, holds tremendous benefits in combating menopause cramps. It can also reduce stress, heal wounds, relieve period symptoms and promote mental function.  

This is another oil that should not be used on the skin undiluted. Please ensure to use a patch test, dilute your Sage Essential Oil with a carrier oil and always test it out on a small patch of skin before applying it in large volumes on your skin. 

some other facts about this simple plant are that it is “possibly antifungal, potentially antimicrobial, possibly antibacterial, can act as an antioxidant, possibly antiseptic, possibly anti-inflammatory, possibly antispasmodic, potentially cholagogue & choleretic, can act as a cicatrisant, can act as a depurative, possibly a digestive medicine, possibly a disinfectant, can act as an emmenagogue, possibly an expectorant, febrifuge, can act as a laxative, possibly a stimulant.  Word of caution: being a nervous stimulant, those with epilepsy, hysteria, or a history of either, should avoid using it. Furthermore, since it contains camphor and camphene, which are toxic in nature, it should be avoided during pregnancy.” (Nagdeve. M, June 2021) 

I would suggest checking out this article by Meenakshi Nagdeve entitled 17 Surprising Benefits of Sage Essential Oil for more information.

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

https://curiebod.com/blogs/news/how-to-use-sage-oil-and-its-health-benefits

17 Surprising Benefits of Sage Essential Oil

By Rania Watts

Water is one of the most essential life liquids. 75% of our bodies (55% in elderly) are made up of water (Popkin et al, 2010). 

Most individuals, when they hear the word ‘water’, think that it may come from drinking distilled or sparkling water. However, it also comes from a variety of fruits and vegetables present in our diet (Popkin et al, 2010).  

The amount of water that we as humans consume is important as it balances out the sweat loss and core body temperature control, if that is ignored it can lead to severe dehydration (Popkin et al, 2010). 

It is Incredible to know that it may influence cognition when performing tasks that include memory, psychomotor skills, and visual perception simply to name a few (Popkin et al, 2010).  

Water is an amazing element that allows our bodies to function. Its absence is not pleasant.  As the world has phenomenal reservoirs, please be mindful that there are places on our globe where a freshwater source is nonexistent with water boiling advisories. Something that is so simple which should never be taken for granted. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

By Rania Watts

I am not sure about you, but the only time that I have ever heard of Ylang Ylang is during shampoo commercials as ingredients which are being listed.  It turns out there are so many uses for Ylang Ylang. For one, the symbiotic interaction between Ylang Ylang and Geranium and Lavender oils are used to “create a positive, tranquil space while calming hyperactive feelings such as anger, anxiety, stress, or frustration. Ylang Ylang, Geranium, and Lavender oils together release an exquisite, peaceful floral scent which instantly soothes the spirit.” (New Directions Aromatics) 

Another blend for a peaceful sleep includes Ylang Ylang and Bergamot (also used with a diffuser as the first mix discussed in previous sentences). 

Ylang Ylang  is best for the purpose of massage, arousal inducer and alleviation of pain. In this instance, massage oil is your best bet.  

There are various combinations that can be used for that romantic evening of massage and love.  Mix 4 drops of Ylang Ylang essential oil, 4 drops of Sandalwood Essential Oil, and 3 drops of Jasmine Grandiflorum Absolute (and please DO NOT FORGET THE CARRIER OIL 60 ml).

For pain relief, 3 drops of Ylang Ylang essential oil, 9 drops of Peppermint essential oil. Mix with the same amount of carrier oil as listed above (60 ml). 

This applies to two blends I’ve shared above: “In a glass container, pour in the Carrier Oil before adding the Essential Oils. Mix the ingredients together by swirling the container. Warm a portion of this blend in between the palms of your hand before applying onto and massaging desired areas.”      ( New Directions Aromatics)

Facial mask:  2 tsp. Multani Mitti (Fullers Earth) Clay (adjust as required), and 2 drops of Ylang Ylang Essential Oil “Measure and add the Multani Mitti Clay into a small bowl, followed by the Ylang Ylang Oil. Incorporate Rose Water as needed and mix to create a paste (the thickness can be adjusted to your liking). Using a face brush, gently apply the mixture and leave on for 10 minutes. Rinse well.” (New Directions Aromatics) 

Many more uses can be found with the link enclosed at the bottom of the piece. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

The content above is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.  

https://www.newdirectionsaromatics.com/blog/products/uplifting-uses-of-ylang-ylang-essential-oil.html?gclid=Cj0KCQjwl_SHBhCQARIsAFIFRVWlmWzJK3_hV0gI5nCTaH4GQOk-JdVP9uS03JxnScLj9mNWw8BQcGMaAj-tEALw_wcB

By Rania Watts

It turns out that the ingredient used to decorate citrus during the holiday season also holds some beneficial properties for humans, besides being used to decorate and cook with. 

Below is a fun link that describes the history of Pomanders; that is the official term for basically poking cloves in a beautiful pattern all over an orange.  (Cho. A, 2019) If you end up creating one please take a picture and DM it to the Allow Miracles Facebook page. It would be fun to see what you come up with. 

Now that being said, the various uses for Clove Essential oil includes: ‘promotes healthy skin, assists against symptoms of candida; (Axe. J, 2019), houses a massive antioxidant, assists with digestion and ulcers, immense antibacterial properties, used as an immune booster. It may also assist with decreasing blood pressure, to name a few. I would recommend that you read this article by Dr. Axe to acquire all the details. The benefits never end. The links are listed below. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

The content above is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.  

https://draxe.com/essential-oils/clove-oil-uses-benefits/

https://draxe.com/health/candida-symptoms/

By Rania Watts

Yes, that is correct, the scent that completely bowls us over during the holidays does indeed have beneficial purposes during the off season as well. Apparently, diffusing Pine essential oil is one of the most popular ways for its application, also as aromatherapy also via air fresheners.  “Inhaling oils like pine may also have clearing effects in the case of illnesses like the common cold.” (Cherney. K, 2019) 

This is one of those essential oils that you would need to discuss with your doctor prior to putting anything directly on your skin. It can be very effective as used for aromatherapy – however, there are numerous side effects such as “redness, hives, itchiness, dry skin, swelling, and peeling skin.” (Cherney. K, 2019) 

PINE ESSENTIAL OIL MUST BE USED WITH A CARRIER OIL BEFORE SKIN APPLICATION ie: the perfect carrier oil includes almond, jojoba, or coconut oil with a few drops of Pine Essential oil.  As mentioned in my previous articles regarding essential oils – please use a patch test before applying to a larger area of skin. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

The content above is not intended to be a substitute for professional medical advice, diagnosis, or treatment, and does not constitute medical or other professional advice.  

Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Kristeen Cherney on August 23, 2019 https://www.healthline.com/health/pine-oil

By Rania Watts

Depression has got to be one of the most crippling things to deal with. It completely changes the manner in which we think. Moreover, depression does not only impact the mind but also the body.

There are various physical ailments that can manifest as symbiotic with the brain, body, and spirit. The realities of depression are not pleasant at all. However it is possible to live a healthy lifestyle with various disorders on the spectrum. Mental health is a massive current talking point especially during COVID. 

The frightening aspect of depression are the core compartments that engage in self harm. I can appreciate anyone going through depression to occupy a serious and severe ache in the floor of their hearts. Anxiety is not much better as it can very easily amplify depression, if it is not tended to when self-destruction of ugly thoughts kick into a depressed mind.  

Depression, anxiety, and self-harm are all things which, if you are experiencing them, need to be seriously tended – to for the purpose of maintaining positive mental health. 

If you are feeling suicidal or depressed, please take it one day at a time and seek help from humans in your community that you can trust.  Both depression and anxiety can be maintained with a little help and support.  

I know there is still a stigma attached to mental health and individuals feel so frightened when reaching out – as they do not want to be labelled. However, making that first call is your first stepping stone to a better quality of life. Take it from someone who has been there. One day you will wake up happy and wonder how you got there.  All the work you put into your mental health will come back to you tenfold – with a stronger sense of self. 

Any personal opinions expressed in this blog solely belong to the author Rania Watts and not the Practitioner advertised in this website or social media.

https://www.psychiatry.org/patients-families/depression/what-is-depression

https://www.apa.org/topics/anxiety#:~:text=Anxiety%20is%20an%20emotion%20characterized,certain%20situations%20out%20of%20worry