Physical therapy wins over steroid injection

‘Patients with osteoarthritis of the knee who underwent physical therapy had less pain and functional disability at 1 year than patients who received an intraarticular glucocorticoid injection.’

Your pain management treatment may have gone out the window if you visit a therapist or hospital but there are other ways to restore your homeostasis.

Chinese herbal medicine has got some positive press as being the highest studied medicine for the recent epidemic and it could be helping your condition. From Asthma, Diabetes, Cholesterol and pain management. The list for what Chinese herbal medicine can help is seemingly endless.

Inflammation and Covid-19

Inflammation and Covid-19.

In an attempt to make this an easy read and to hopefully inspire everyone and not just the medics and nerd alerts of the world, the use of medical and scientific terminology has been avoided.

After being diagnosed with Covid-19 patients showed a rapid downturn at day 10 at which point, studies highlight, an increase in their cytokine levels (an inflammation marker.)

There is some interesting research being held and the FDA are at stage III of clinical trials for medication to suppress inflammation pathways.

Keeping our inflammation down is going to have a positive effect on our health, for preventative measures of inflammatory diseases such as diabetes, coronary heart disease, Alzheimer’s and maybe giving us a better shot at survival of covid-19 if we do contract the virus.

A member of the inflammation cytokine family is IL6. This inflammation marker in particular is lit up when patients are ill with covid-19. Research shows to suppress pathways and to help reduce inflammation we need to activate nrf2 pathways.

Which foods and drinks activate Nrf2 to reduce inflammation:

Turmeric – capsules or add organic powder to food

Green tea, camomile tea and many other teas

Cauliflower, cabbage, kale, brussel sprouts

Garlic, onions, spices that come from roots, shallots

Tomatoes, apricots, watermelon, grapefruit.

Daily Diaphragmatic breathing will help keep us calm. Breathe in for 5 and out for 5. Repeat this 8 times and do it daily.

Intermittent fasting is a great way to balance and support our immune system. Have dinner early one evening and then fast until dinner the next day, drinking water throughout the day.

There has been lots of studies to support fasting once or twice a week. If you can’t get your head around this, carrying out a fast once or twice a year is going to be better than never fasting at all.

Having a daily intake of some of the food sources from the above is advised and daily diaphragmatic breathing will also have a great impact on your overall well-being if you add it into your lifestyle.


David Perlmutter M.D

NCBI: National Centre for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information

National Center for Biotechnology Information


Food for Thought

From a holistic stand point this moment can promote revolutionary greatness in our lives. Unless there is the knowledge and understanding as to why it is so important to snap yourself out of your routine and start doing something different it is not often that we are forced out of our everyday habits.

Stopping ourselves from doing what we already know and love creates space for us to find new opportunities. By discovering something new that we enjoy we are flooding ourselves with dopamine, promoting new connections in our brain and body and giving us more opportunity for the future.

To be using both sides of our brains is good practice for optimum health and when we live like clock work we are only using the logical side of our brain. Even if we are carrying out creative activities within our routine we have used logic as a driving agent to perform our task. Take this time of change to implement new patterns of behaviour, get creative and do something off the whim. You may create a eureka moment. Those are always fun to experience.

Whether the retreat is running this year is uncertain. A FULL REFUND will be issued where necessary.
To keep the colour in our lives and facilitate those creative juices, check out what’s lined up for the menu and if you need any recipes, you know what to do 🙂


Arrival: Chocolate cake (still up for debate but as it went down a storm last year and nothing compares, yet, it seems like a no brainer)
Dinner: Creamy mild Jamaican Butternut Squash curry with steamed rice

Breakfast: Strawberry Shortbread Pot filled with oats, coconut milk, dates, maple syrup, lemon juice, chia seeds, vanilla and almond essence

Lunch: Mediterranean Roasted Vegetable Cob served with fresh leaf salad drizzled with basil olive oil

Dinner: Fresh White Bean pesto, avocado stuffed sweet potato and walnut crunch

Breakfast: Homemade granola with rolled oats, crisped rice, roasted sunflower seeds, pumpkin seeds, coconut and maple syrup served with summer berries and diary free yoghurt or milk

Snacks: There will gluten free bread, nuts and fruit available throughout the retreat.

All the love,


How to keep yourself Cream of the Crop

Strains of viruses seem to getting stronger so we need to make our defences better to beat what we cannot see.
Don’t be alarmed, be armed with what to do to make yourself the cream of the crop.

If you have got any symptoms or conditions and would like an natural approach with what to do please hola. It’s an important time to speak up and stick together and when the knowledge is there, it is worth sharing.

This medicine, over the umpteen years of studying and practicing, has not only become a profession but a way of life. By making LOADS of lifestyle changes, using acupuncture, qi gong/yoga/dance, regular meditation (but not daily), herbal medicine and basically eating a 80% plant based, gluten and diary free diet I have gone from a lady who has chronic period pains, IBS and psoriasis to being symptom free, yipeeeee! There are obviously days when it feels like symptoms may start to flare up but as knowledge is power its a relief knowing what to do to bring the body back into harmony.

To be able to share this knowledge with you all so accessibly is one of the richest assets we have in the modern world. Please see what a daily ritual looks like, give or take, y’know, none of us are perfect!

A Life long ritual for eternal health:

Wake up after 8-9 hours sleep (if you’re a family with a newborn baby this obviously isn’t possible but hang on in there and nap whenever you can throughout the day)
Start the day with hot herbal tea and avoid caffeine (Use caffeine as a needs must and not as a driving agent to get your day going. You may surprise yourself and have more energy than you realise.)
Food – Don’t be fooled into thinking you need this that and the other for breakfast, lunch and dinner. Just think fresh and simple. If you need recipes ideas reply, lets chat!

Exercise: If you are struggling to sleep you are not doing enough, simple. It doesn’t matter what, where or even how long. Keep it varied, get your heart pumping and open those pores with perspiration.
Meditation and Breathing: Stop overthinking and just do it. Yes you will be rubbish to start with. No you won’t be able to silence your mind from day one but that’s the whole point. It’s a practice. Start practicing 🙂

Please don’t think you are a buddha, it’s tried and tested, it isn’t that fun!
Have chocolate (although 70% is antibacterial fighting and milk isn’t – the choice is yours)
Drink your glass of wine (there’s 17 tsps of sugar in prosecco and only 2 tsps in red wine, just saying),
Eat that bag of crisps (be warned not to eat if you want clear skin!)
Drink a pint of beer (yes it does make us bloat. Yes it is because of the gluten)
Melt over a pizza (Be warned cheese does build phlegm so it’s not good for your respiratory system. Vegan cheese is fine :-))

The body says thank you for detoxifying it.

Most of you know that the cabinet of glory inside clinic AKA the herbal medicine is a saving grace for pain and was highly necessary in the healing of the IBS and Psoriasis.

Evergreen herbs are the supplier of said miracle formulas and as they sent out numerous amounts of stock to Wuhan hospital they got a chat with one of the herbalists who said: 

More than 85% of all patients with coronavirus, approximately 60,000 people, received herbal treatment along with western medicine treatments, as of late February 2020.

The best herbal treatment for any viral or bacterial infection is Lonicera Complex. If you’ve taken them, you know how great they are! Share the love by letting others know. We can’t keep this a secret. The world needs this information. You know we are fair, look anywhere else, you won’t get them at the cost price of £20.

Lonicera Complex is so good at clearing the early stages (best to have them ready at home for when you need them) of Viral infections: common cold, influenza, measles, oral herpes, cold sores, fever blisters
Bacterial infections (early stages): bronchitis, pneumonia
Throat infections: soreness, swelling, and inflammation of the throat

How does this magic work?

Lonicera complex has antiviral properties to treat viral infections, antibacterial properties to treat bacterial infections, antipyretic effect to lower body temperature, expectorant effect to eliminate sputum and phlegm,antitussive effect to suppress cough.

Lets keep us healthy and connected:

Wellbeing Retreat – A Simple way to transform and inspire yourself

Brooklands Barn


Many moons ago at an even younger age, after searching for a friend, she was found crying in our bedroom we were sharing at our holiday in Greece. Sitting there for quite some time trying to comprehend what was the problem when she revealed it was her skin. She had a flair up and it was causing her excruciating pain. Having never had any experience with this condition it was tough sitting there by her side as she wept, feeling confused and upset for my friend, trying to think of what to do, it was decided that going to the chemist and seeking advice would be the best bet.

Speaking Greek isn’t exactly my strong point but wanting to help I hurried off to the chemist and fortunately managed to get the message across to the pharmacist who advised buying a cream.

Skipping back to the apartment and to my friend I remember feeling happy. A friend would be free from her pain, her problem would be resolved and we could go back to having a lovely holiday together.

Situations like this must have inspired a journey of devoting the past 9 years, studying the body and the mind and learning how to reduce our pain. And there is no stopping! The retreats we run pave another path to be able to share the insight and knowledge we have gained over the years and we believe we have found the best place yet.

Welcome the beautifully restored 19th century barn in
Arundel, West Sussex, BN18 0BG



We believe loyalty is one of the best human characteristics and to rewarded those who have been on a retreat in previous years you’ll receive a discount by investing £245 for a twin or £345 for a single king room.


We always want to improve and this year the luxury accommodation brings to you:

Indoor heated large swimming pool
Sauna                                                                                                                                  A variety of non compulsory workshops: Qi Gong, Movement, Art, Walking, Singing, Stretching, Meditation, Breath and much more
Ensuite bathrooms                                                                                                                                                                                  Bespoke Treatment room: Acupuncture, physical therapy, massage (extra but reduced fee)                                                                                                                                                                        Exposed beamed studio
Wonderful outdoor space
Southdowns countryside close to the sea
Bedrooms with garden view
                                                              Homecooked non toxic, allergy free delicious food

Thinking Oh, gimme a bit of this. Yeeeeees please. Then message and let’s start get your ball rolling.

Can I have a treatment if I don’t like acupuncture?

There is a safe but less effective treatment method we use called magnets. The magnets are made up of a group of metals called ferromagnetic metals.

Magnets have a similar effect to acupuncture but unfortunately the results are not as powerful because the current isn’t going through the skin and into blood.

What we feel and our pain threshold is individual to us. If we anticipate feeling a sensation our brain is tricking us into thinking it’s going to be heightened or lessened depending beyond our reaction to the sensation the previous time it was met. By creating an emotion before any action has been carried out gives us a preconceived perception of what is about to happen and therefore, we miss out on the present moment and the true sensation.

Magnets don’t produce as much of a sensation and allow time for the body and the mind to relax, sending us into a parasympathetic state, which is the bodies best place for healing.

If you want to try magnets as an alternate to acupuncture please just ask Sarah. While the therapeutic effects are much higher when using acupuncture there is so much more to the treatment than the acupuncture. Having the magnet therapy along with the rest of the treatment is going to do a much better job than not having the treatment at all. 

A treatment with Active Balance involves Acupuncture/Magnets, Physical Therapy, Reiki, Cranial Sacral Therapy, Massage, Spine and Joint realignment, Visceral massage and when necessary Nutrition and Herbal Medicine. 

Mind, Body and Soul Retreat

                                                      Join our adventure in                                                                                                                      Health, happiness & freedom                                                                                                                    23rd-25th August 2019                                                                                                            Inner Guidance Holistic Retreat Centre                                                                                                   Lavenham, Suffolk                                                             

Secure your space, just £60. Full weekend price £260!

                                                                                    Price after 30th April, £290

Beautiful 16th Century Grade II Listed Tudor Building

Sitting atop a hill in 3.5 acres of garden

Grade II Listed Tudor Building

Highlights of the weekend:

  • 9 hrs of workshops
  • Freshly picked food from the allotment in the garden
  • Hot tub Trainer swimming pool
  • Grass tennis courts
  • Labyrinth circle Fire pit
  • 500 acre estate
  • Views across unspoiled countryside
  • Full Active Balance Treatments (for an additional but reduced fee)

Come on a journey with us & meet like-minded, friendly people.

Fit Room (2)

Pay £60 to secure your space.

Full retreat cost only £260 until 30th April, then its £290!

Weekend arrangements:
Please arrrive at 4pm on Friday and leave by 4pm Sunday.

Friday:                                                                                                                                                4pm: Welcome drink & chocolate treat
5.15pm-6.30pm: Gi Gong Workshop
7pm: Dinner
8.30pm-9.30pm: Restorative practice/meditation
8-9.15am: Energising Workshop
10am: Breakfast
11.30am: Labyrinth Walk
1pm: Lunch
2pm: Use of facilities: Hot tub, hammock, Grass tennis courts, Trainer swimming pool, relaxation swing, tipi time out
3.30-4.45pm: Flexibility Workshop
6pm: Dinner
7pm: Firepit
9-10pm: Restorative workshop/meditation

Sunday:                                                                                                                                                     8-9.15am Invigorating Workshop                                                                                                      10am: Breakfast                                                                                                                                    11am: Free time / use of the facilities (see 2pm on Saturday)                                                      12.45pm-2pm: Reflective Workshop                                                                                                2.15pm: Lunch                                                                                                                                        4pm: Leave Retreat Centre

image3 (2)


              Above is one of the eight bedrooms within the house that sleeps 16 people.                                                                    There are 10 spaces left.
Pay your deposit and choose your bedroom. First come, first served.                                    The Gandhi Room: 2 singles en suite beamed room with fireplace and sofa.
The Churchill Room: 2 singles en suite with fireplace and armchair.
Jack & Jill Room: share 1 bathroom amazing views over expansive countryside.
Character Room: 2 singles beamed room with huge seating area. Shares bathroom with wobbly room.
The Wobbly Room: 2 singles beamed room with sofa. Shares bathroom with Character room.
The Rose room: 2 singles en suite and amazing views of rose bushes in the garden and expansive countryside.



The workshops energise, detoxify, strengthen and purify your mind, body and soul and will vary in style, difficulty and intention. They are not compulsory but are encouraged. If you would like to make yourself familiar with what to expect at the retreat please come along to Loudwater Farm, Rickmansworth, WD3 4HG on Tuesday @ 9.30am-10.30am for just £7.

A member said: “This class has truly touched my mind, body and soul. Sarah’s approach is soothing and inspirational so would recommend these classes to anyone” Helen Crooks

Home grown, picked and made salad served at Lunctime
Home grown, picked and made salad served at Lunchtime


All the salads served at the retreat centre will be hand picked and home grown from the allotment within the grounds and lovingly prepared by our creatively talented chef. As it is a detox retreat all the food will be home made and will be free from refined sugar, processed meat and gluten. There will be a variety of teas available but no coffee available.

It is advised to stay away from refined sugar, processed food or coffee 2 weeks before the retreat to make your visit an easy experience. If you have a headache or feel nausea during the retreat please be aware this is because of the toxicity being removed from the blood stream. Drinking lots of lemon water will make it pass as quickly as possible.



Natural Medical Clinic treatments specialise in curing your physical pain and balancing your internal dysfunction. An 1hr 15 minute treatment involves acupuncture, acupressure, cranial sacral therapy, massage, remedial exercises, visceral massage, MET stretches and nutrition advise.                                                                                                            20% reduction on treatments, saving you £11!                                                                                Retreat Treatment Price: £44                                                                                                             Standard Treatment Price £55                                                                                                  You save £11 for every treatment you have at the Retreat.    

There are limited spaces for treatments so please book early to avoid disappointment.      For more information on treatments or to view testimonials please click here  or call Sarah on 07889 224303

To secure your place pay your deposit of just £60

Account number: 25004344 Sort Code: 600550 or call Sarah on 07889 224303.

Join us for a weekend of feasting on home cooked, fresh food, fun by the fire pit, reflective walks and working on different movements to enhance your entire being.

Cancellation Policy:

Number of days in advance of holiday start date: Cancellation charge payable

70 days or more: Deposit Paid

69 – 43 days: 40% of total holiday cost

42 – 29 days: 60% of total holiday cost

28 – 8 days: 90% of total holiday cost

7 days or less: 100% of total holiday cost

Payments can be made in installments.

For more information please call Sarah on: 07889 224303

To book please send your deposit to Account number: 25004344 Sort Code: 600550        make payment via Paypal  or call Sarah on 07889 224303.


Health & happiness,

Sarah & the Team