Month: March 2023

Happy Spring Equinox!

The spring equinox marks the first day of spring in the northern hemisphere and is celebrated as a time of rebirth, renewal, and new beginnings. It’s the time of year when the hours of daylight and darkness are almost equal.

Spring is my favourite season. As a keen (but often fair-weather) gardener, I’m delighted when I start to feel the air getting warmer, see leaves and flowers emerging, and hear the birds chirping away.

The spring equinox also marks the start of the astrological new year, and personally I find this the best time to set my intentions for the rest of year. I have more energy and motivation as we head into spring, rather than in the depths of winter when I’m still in hibernation mode!

I have a little ritual I like to follow around the time of the spring equinox (I do this at the autumn equinox too). I make myself a cuppa, grab a notebook, settle down in a comfy chair and reflect on the previous 6 months. What were the highlights? What would I like to change for the future? What am I grateful for? This is a huge one for me. So often I can get caught up in worrying that I should be doing and achieving more but concentrating on what I’m grateful for in my life can help shift my focus from what I don’t have to what I do have.

Then I like to set some intentions for the next 6 months and I don’t mean the ‘get the perfect beach body’ or ‘I’ll never eat junk food again’ type of unrealistic and punishing New Year’s Resolution type goals we often see bandied around at the start of the year. I have long-since learned that this restrictive approach to goal setting doesn’t work for me. I do much better when I focus on how I want to feel in 6 months time and what steps I can take to help me achieve this.

This spring my intention is to feel more joy in my life. It is often the small things that bring the most joy so these are a few of the things I will be focusing on:

? Spending more time in my garden – it’s my happy place! As the poet Alfred Austin is quoted as saying, “The glory of gardening: hands in the dirt, head in the sun, heart with nature.”

? Listening to music – I’ve got into the habit of listening to podcasts and audiobooks and out of the habit of listening to music but I realise that I miss the way music makes me feel so it’s time to make room for my favourite tunes again.

? Dusting off my sewing machine – another hobby that has faded into the background as life has become busy but I love losing myself in a creative sewing project and I’m planning to start by making some eye masks for the treatment room.

? Laughing – laughter really is the best medicine but over the last few years it doesn’t feel like there’s been much to laugh about. Life will always be serious but remembering to see the funny side of things helps to make the tough times more bearable and has been shown to reduce stress and improve mood. I’ll be making time to watch my favourite comedians and funny films and spending time with the people who make me laugh.

What excites you about the change of season?  What seeds will you plant in your life?

Sleep is essential for overall health and well-being because it plays a vital role in a wide range of bodily functions. Here are five benefits of getting adequate and quality sleep:

1. Boosts immune system. Sleep plays a vital role in maintaining a healthy immune system. When we sleep, our bodies produce proteins called cytokines that help fight off infections, inflammation, and stress. Lack of sleep can weaken our immune system, making us more susceptible to illness and diseases.
2. Enhances cognitive function. Adequate sleep is essential for optimal brain function. During sleep, our brains process and consolidate information, which can help to improve memory, attention, and decision-making skills. Getting enough sleep can also enhance creativity, productivity, and problem-solving abilities.
3. Improves mood. Lack of sleep can negatively affect our mood, leading to irritability, anxiety, and depression. Getting enough sleep can help regulate our emotions and reduce stress, leading to a better mood and overall mental health.
4. Supports weight management. Poor sleep can disrupt the hormones that regulate our appetite and metabolism, leading to weight gain and obesity. Getting enough sleep can help regulate these hormones, promoting healthy eating habits and weight management.
5. Reduces the risk of chronic diseases. Sleep plays a critical role in preventing chronic conditions such as heart disease, diabetes, and hypertension. Adequate sleep can help regulate blood pressure, blood sugar, and other vital bodily functions, reducing the risk of developing these conditions.

Therefore, we should never underestimate the importance of a good night’s sleep on our physical and mental well-being. However, a recent study carried out by Direct Line Life Insurance (Sleeping dangerously: 7.5 million Brits have under five hours’ a night – Direct Line Group) revealed that “over 7.5 million people (14%) sleep for less than five hours a night on average” and “more than 37 million (71%) people across the country do not get the recommended seven to nine hours per night”.

Do you struggle to get to sleep or maybe to stay asleep? As someone who has battled with insomnia for several years I can sympathise. My personal sleep gremlin is waking up around 2-3am and not being able to get back to sleep again. Thankfully, I’ve turned a corner with it recently after making lots of changes, including a lot of the tips outlined below.

So, what can we do to improve the quantity and quality of our sleep?

1. Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time everyday, even at the weekend. This helps to regulate your body’s internal clock and improve the quality of your sleep.
2. Create a relaxing bedtime routine to help you wind down and prepare for sleep. You could try taking a warm bath (add your favourite Neal’s Yard Remedies bath foam or salts!), reading a book, listening to calming music or a guided meditation (I’m currently using the app InsightTimer which has a large selection of sleep meditations).
3. Unplug from technology. Avoid digital technology for at least an hour before bed as studies suggest that using devices tends to delay the time you actually go to sleep and stimulates the brain making it harder to fall asleep. The blue light emitted by many screens disrupts the natural production of melatonin, a hormone that is essential for sleep.
4. Limit caffeine and alcohol. Avoid caffeine and alcohol, especially in the evening, as they can interfere with your sleep. Instead try drinking herbal tea or water.
5. Don’t go to bed on a full stomach. Aim to leave a few hours between eating your main meal and going to bed. This allows enough time to avoid discomfort and indigestion. Some types of food may help improve sleep. Foods containing, complex carbohydrates, protein and tryptophan (an amino acid that the body uses to make sleep-inducing hormones serotonin and melatonin) may help you sleep better.
6. Make your bedroom conducive to sleep. Create a sleep sanctuary by keeping your bedroom dark, quiet and cool. Use blackout curtains, earplugs or an eye mask if necessary.
7. Get regular exercise. Regular exercise can help improve the quality of your sleep but try to avoid exercising too close to bedtime. Aim for at least 30 minutes of exercise per day, such as walking, running or yoga.
8. Book your reflexology treatment! Last, but by no means least, if you are struggling with sleep, why not try reflexology? A lot of my clients say they have the best nights’ sleep following their reflexology treatment. It provides a natural way to relax and balance the mind and body. The only way to find out if it will work for you is to give it a try!

By incorporating these tips into your daily routine, you can improve the quality and quantity of your sleep and wake up feeling more refreshed and energised.

NB: Reflexologists do not diagnose, cure or treat specific conditions. Reflexology is not a substitute for medical treatment and if you have any concerns about your health, including any persistent sleep issues,  you should consult your GP.

Staying hydrated and eating a diet rich in fruits and vegetables are key elements of a healthy lifestyle. Water makes up about 60% of our body weight, and it’s essential for many bodily functions, including regulating temperature, digestion, and circulation. When we don’t drink enough water, we can become dehydrated, leading to symptoms such as headaches, fatigue, and dry skin.

Fruits and vegetables are excellent sources of vitamins, minerals, fibre, and antioxidants, which are vital for maintaining good health. Eating a variety of colourful fruits and vegetables can help protect against chronic diseases such as heart disease, stroke, and some cancers. A diet high in fruits and vegetables has also been linked to improved digestion, better skin health, and a reduced risk of obesity and type 2 diabetes.

I always advise my reflexology clients on the importance of keeping hydrated and getting plenty of fruit and veggies into their diet but it’s often easier said than done when life is busy. Here are some simple tips we can all try to help build healthier habits:

Staying more hydrated:

1. Carry a water bottle. Keep a refillable water bottle with you and make sure to sip on it throughout the day.
2. Eat water-rich foods. Incorporate water-rich foods into your diet, such as fruits and vegetables, which can help keep you hydrated.
3. Flavour your water. If you don’t like the taste of plain water, try adding a slice of lemon, lime, cucumber, ginger or some mint leaves to give it some flavour. Tea and coffee also count! It used to be thought that tea and coffee were dehydrating due to their diuretic effect on the body, but it is now believed that this does not offset their hydrating effect.
4. Don’t wait until you’re thirsty. If you’re feeling thirsty you could already be dehydrated. Try to drink regularly throughout the day, even if you don’t feel thirsty.
5. Set reminders. If you find it tricky to remember to drink regularly, try using an app or setting reminders on your phone to prompt you.

Eating more fruit & veg:

1. Start small. Begin by adding just one extra serving of vegetables or fruit to one meal per day, and gradually increase from there.
2. Make a smoothie. Blend your favourite fruits and vegetables into a smoothie for a quick, easy and delicious way to get your daily servings.
3. Eat a rainbow! Include a wide variety of colourful fruits and vegetables in your diet, as different colours indicate different nutrients (e.g. red fruits & veggies, such as tomatoes, strawberries and red beans are packed with vitamins C & A, potassium and antioxidants).
4. Swap out snacks. Try replacing your mid-morning chocolate biscuit with some fresh or tinned fruit or chopped veg with hummus.
5. Sneak them into recipes. Up your daily portions by adding extra veggies to pasta sauces, stir-fries, soups and even cakes!

Over the last few weeks, many of my clients have told me that they’ve been fighting off bugs or been floored by viruses and are feeling generally run down and lethargic. It’s not surprising as we come to the end of a long winter season. Our immune systems and vitamin D levels are depleted and we are all craving more daylight, warmer weather and some spring sunshine to throw open the windows and enjoy time outside.

Spring is a time for renewal, growth and rejuvenation. As the days get longer and warmer, many of us feel a renewed sense of energy and vitality. However, sometimes it can feel difficult to shake off the winter blues and get into the springtime spirit. Try these tips to spring-clean your energy for the coming season:

1. Get Moving: One of the best ways to boost your energy in the spring is to get moving! Take a brisk walk or go for a bike ride. The fresh air and sunshine will help lift your mood and increase your energy levels.
2. Get Plenty of Sleep: Make sure you’re getting enough sleep each night to help your body recharge and feel refreshed. Try to establish a consistent sleep schedule and create a relaxing bedtime routine to help you wind down.
3. De-Stress: Spring can be a busy time, but it’s essential to take time for yourself to de-stress and recharge. Book your reflexology treatment to help to reduce stress and boost your energy.
4. Eat Seasonally: Spring is the perfect time to start eating lighter, fresher foods. Incorporate more fruit and vegetables into your diet, and avoid heavy, fatty foods that can weigh you down. Some seasonal veggies you can add to your plate this month are cauliflower, purple sprouting broccoli and spring greens. Drink plenty of water to stay hydrated and energised throughout the day.
5. Connect with Nature: Spending time outdoors in nature can help boost your energy and improve your overall well-being. Take a long leisurely walk, visit a park, or simply spend time in your garden to reconnect with nature and feel more energised.