A chronic neck and shoulder problem has forced me to slow down and fundamentally re-think my lifestyle.  And my first thought was, "Why had it taken a physical condition to force me to slow down and start paying attention to myself?".  And then I remembered, I haven't been doing my Reflexology swops as regularly as I used to.

It's often the case that the body sends little signals of discomfort and distress and we're so busy that we just ignore it, maybe put it to one side thinking we'll deal with it later.  But life happens!  I don't know about you, but my experience of life is that it rarely gets calmer or quieter for long - maybe a pause for the odd holiday and then it's back to the rush that is life.  It's so easy to find new things to be busy with - whether it's work pressures or home or family, there always seems to be something that squeezes out the time that we have available for ourselves.

And when we get into that cycle of always having something to do, our bodies might start to speak a little louder with stronger signals of discomfort and distress.  Until it brings us to crisis point - just because we've ignored the softer signals.

Since my "crisis" (thankfully uncomfortable but fixable) I've had to recognise how little time I spend just being ME.  Time when I do nothing and allow my mind to listen and more importantly hear what my body is saying.  I used to be quite good at that, but it has slipped over the past few years.  Just because I don't get very stressed about things, I've assumed that I'm relaxed and tuned into myself, but patently that isn't true.

It's time to relax.  And as I've spend more time dedicated to relaxation I've begun to notice the more nuanced signals from my body about hungry, thirsty for water (rather than the copious amounts of tea that I normally consume), getting tired and the feelings that normally get pushed down and ignored (nervous, fearful, disappointed, etc).  And I've also noticed that I opt for self-care more than I used to - a cancellation now becomes an opportunity for a foot treatment or a walk.  

Relaxation allows us to tune into ourselves: it allows our mind and body to communicate effectively and develop an equal relationship, instead of the mind being do dominant and ignoring what the body's saying.  It allows us to notice when and what self-care is required and also to build resiliance so that we can set and maintain our boundaries - the ability to say "no" or "not now" can really help to save energy, reduce stress and help us to feel good about ourselves.

So now, as well as taking time out to relax - and by that I mean taking time out to sit and be still - I'm getting more Reflexology swaps booked in, because Reflexology helps me to relax and tune into my body and the improved sleep and energy boost are always welcome too!

If you'd like help to relax and want someone else to do the work, try a Reflexology and Indian Head Massage treatment,  You can book online here: BOOK A TREATMENT .

 I've decided to take my own advice this month and banish winter tiredness by doing less - such as writing an original blog.  After all, why reinvent the wheel!  So, here's some great advice from the NHS on how to stay healthy this winter .....

"It may be cold outside, but winter needn't be the unhealthiest time of year for you and your family.

Here are five ways to make sure that, even when your body is telling you to hibernate, you can keep healthy and fit, no matter what the weather's like.

Banish winter tiredness
Many people feel tired and sluggish during winter. This is due to the lack of sunlight, which disrupts our sleep and waking cycles.
Try these tips:

• get outdoors in natural daylight as much as possible
• get a good night's sleep – go to bed and wake up at the same time every day
• destress with exercise or meditation – stress has been shown to make you feel tired

Read more ways to wipe out winter tiredness.

Eat more fruit and veg
When it's cold and dark outside, it can be tempting to fill up on unhealthy comfort food. However, it's important to ensure you still have a healthy diet and include five portions of fruit and veg a day.

If you find yourself craving a sugary treat, try a juicy clementine or satsuma instead.

Winter vegetables such as carrots, parsnips, swede and turnips can be roasted, mashed or made into soup for a comforting winter meal for the whole family. Explore varieties of fruit and veg that you may not normally eat.

Read more about how to get your 5 A Day.

Find recipes for 10 warming hot meals.

Drink more milk
You are more likely to get a cold in winter, so make sure your immune system is in tip-top condition.

Milk and dairy products such as cheese, yoghurt and fromage frais are great sources of:

• protein
• vitamins A and B12
• calcium, which helps keep our bones strong
  
  

Choose semi-skimmed, 1% or skimmed milk – rather than full-fat – and low-fat plain yoghurts.

Read more about milk and dairy foods.

Read more about healthy eating.

Try new activities for the whole family
Don't use the cold winter months as an excuse to stay in and lounge around. Instead, get out with the whole family to try out a new activity –maybe ice skating, or taking a bracing winter walk on the beach or through the park.

Regular exercise helps control your weight, boost your immune system, and is a good way to break the tension that can build if the family is constantly cooped up inside the house.

Read more about different types of exercise for you and your family.

Have a hearty breakfast
Winter is the perfect season for porridge. Eating a warm bowlful on a cold morning isn't just a delicious way to start your day, it also helps boost your intake of starchy foods and fibre.

These foods give you energy and help you feel fuller for longer, stopping the temptation to snack mid-morning. Oats also contain lots of vital vitamins and minerals.

Make your porridge with semi-skimmed, 1% or skimmed milk, or water, and don't add sugar or salt. Add a sliced banana, berries or other fruit for extra flavour and to help you hit your 5 A Day target.
Get more ideas for healthy breakfasts."

And here's the link to the page with the original article:
https://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

And of course, some Reflexology won't hurt either.  To book a treatment go to http://www.lothianreflexology.co.uk/book-a-treatment.html

As a Reflexologist, I always ask clients about their sleep patterns, because a good night's sleep is so important to general well-being.  And better sleep is often one of the additional benefits of a Reflexology treatment as the majority of my clients report having had a great night's sleep after a treatment.

The Harvard Women’s Health Watch suggests six reasons to get enough sleep: 
* a good night's sleep can help learning and memory; 
* chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite;
* insufficient sleep can lead to poor performance and accidents; 
* sleep loss may result in irritability, impatience, inability to concentrate, and moodiness; 
* serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat; 
* sleep deprivation alters immune function, including the activity of the body’s killer cells. 

Here are  ways to get a better night's sleep:

1. Have a sleep routine
Going to bed and waking at the same time (even at weekends) helps to improve your ability to sleep and the quality of that sleep.  Avoid evening naps by keeping active until bedtime.

2. Get out into natural light
Long days in the office under artificial light can make your brain sleepy, while hours in front of a TV or computer screen can suppress the body's production of melatonin, making it harder to sleep.  Get out during the day - walk to or from work or go for a walk at lunchtime - even in winter when light levels are poor, this will help your sleep patterns.  The exercise you get from your walk will also help you sleep better at night.

3. Make sure your bedroom is sleep friendly
Keep your bedroom cool and well ventilated.  Keep your bedroom dark - use blackout blinds or a mask to keep light out.  Have your bedroom as quiet as possible, and if you can't avoid noises from neighbours or barking dogs, use soothing sounds or earplugs to mask external noise. And, of course, make sure your bed is comfy.  If you wake with a sore back or aching neck it may be a sign that you need a new mattress or a different pillow.

4. Prepare for bed
Have a bedtime routine: as well as brushing your teeth and getting ready for bed, incorporate relaxing activities into your bedtime routine: try doing a 15 minute relaxation, or some gentle yoga exercises.  To allow you to be totally relaxed, empty your head: write down all the things that you want to do tomorrow, or anything that is worrying you, or anything that you need to think about, or anything that you need to remember to do. Get it all down on paper, so there's nothing for your mind to chew on as you try to get to sleep.

5. Eat yourself sleepy
For a better night's sleep avoid big meals and fatty food late at night, alcohol, caffeine, and smoking all of which will disrupt sleep patterns.  If you find yourself waking at night for a snack, try having a light snack before bed - a handful of almonds or a couple of oatcakes with half a banana, honey, a slice of turkey or cheese may help keep your blood sugar stable throughout the night.  You might also want to have a cup of chamomile tea or a glass of warm milk.

6. Get rid of anxiety
If worry keeps you awake at night, this is may be a stress problem, not a sleep problem and you need to address the source of your worry.  You may benefit from meditation, or you may need to learn how to manage your thoughts, or perhaps enrol on a stress management course.  If it's a problem and you're not sure what to do for the best, go to your GP for advice.

7. Try a Reflexology treatment
Sometimes it's nice not to have to do everything yourself, so consider getting support from a Reflexology treatment.  Many clients talk about getting a great night's sleep after a treatment - it's almost as it a Reflexology session has the effect of pressing a reset button in the body. That's not to say that you won't need to take action yourself, but you know what they say about a problem shared is a problem halved!

If you're experiencing poor sleep and would like to try Reflexology to discover if it will help, click this link to email me and ask about my special discount for new clients.

Wishing you sweet dreams.

Have you been trying to conceive for 12 months or more, without success?

Are you confused by all the conflicting information on the internet? 

Would you like to feel more supported with your efforts to get pregnant?

Fertility Support Workshops

• Get clear about the lifestyle Do’s and Don’ts to improve fertility
• Discover how to transform your environment into a fertility friendly zone
• Learn how to develop a Baby Making Mindset
• Uncover any unconscious barriers you may have to getting pregnant
• Learn techniques to cope with the highs and lows of trying to conceive
• Discover powerful relaxation techniques to relieve stress
• Explore mind/body techniques that can enhance fertility 
• The nutritional maze made easy
  
• Unlock the secrets of a positive mental attitude
  

Sign up for a series of 6 Fertility Support Workshops:

Only 10 places available

When:                  Mondays 7.30-9pm on:
                             22 Sept,  6 Oct,  20 Oct,  3 Nov,  17 Nov,  1 Dec 2014

Where:                The Sir Arthur Conan Doyle Centre
                             25 Palmerston Place, Edinburgh

How Much:         £15 per session

Book:                  Contact Doris Wylie on 07724 197627 or
                            email doriswylie@btinternet.com

Doris Wylie
Lothian Reflexology                        www.lothianreflexology.co.uk
07724 197627                                www.facebook.com/lothianreflexology