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

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

The International Stress Management Association launched their 2008 National Stress Awareness Day with their top ten stress busters:

1. SMILE – it’s quick, easy and free!  When you smile your body releases feel-good hormones.
   
2. EXERCISE – you get a treble whammy through exercise: better health, improved blood flow to the brain, helping you think more clearly and reduced stress levels.
   
3. GET ENOUGH REST & SLEEP – hobbies and holidays counterbalance work and everyday stress and sleep helps restore energy, concentration and general health.
   
4. POSITIVE THINKING – remember external events don’t determine how you feel, rather it’s your response to external events that determines how you feel.  Try adopting a positive response and thinking positive thoughts.  It may take a bit of practice, but it’s worth it.
   
5. REACH OUT TO OTHERS – Make sure you have a support network of friends, family and co-workers you can call on to help take the strain.  And remember to be a good support to them too.
   
6. ACHIEVE A GOOD WORK-LIFE BALANCE – All work and no play makes Jack and Jill a dull boy and girl.  How you spend your time away from work can improve your performance and effect in work.
   
7. RELAXATION – Make relaxation a regular part of your daily routine because relaxation is an easy and effective anti-stress weapon.  Check out the many books, CDs & DVD that can help.
   
8. EAT A HEALTHY DIET – Cutting down on coffee, sugar, alcohol and nicotine will help you avoid mood swings and a balanced diet will have your body functioning at its optimum level and more able to deal with stressful situations as they arise.
   
9. HUGGING – Hugging feels good and has been proven to reduce the stress hormone, cortisone, so make sure you give and get your fair share of hugs.
   
10. SEEK PROFESSIONAL HELP IF YOU NEED IT – If you’re coping with more than one big event in your life – moving house, divorce, the death of someone close, big issues at work, ill-health – you may be so busy coping with the situations that you don’t notice their effect on you.  Don’t be shy about seeking professional help – your GP, a counsellor, a stress management professional, etc may help you cope better maintain your physical and mental health.

Pick one items from the list and put it into practice and see how well it works for you.

Or you could come for a relaxing Reflexology or Indian Head Massage and let someone else take the strain for a change. Just call Doris on 07724 197627 to book your appointment.  And remember there's a special JULY OFFER: £10 off your first treatment - but only if you book in July (appointments can be scheduled for August).

If you've never tried Reflexology and don't know what it is, here's a brief rundown:

What is Reflexology?

• Reflexology is a complementary treatment - that means it can be used in conjunction with existing medications and conventional treatment plans (mostly).  So, if you're already receiving treatment, Reflexology can support your efforts to get back to health or manage your condition.
  
  
• Reflexology supports good health - as well as supporting your efforts to get back into health, the relaxing and re-balancing effects of Reflexology can help you maintain your healthy state.
  
  
• It's non-intrusive.  You only need take off socks and shoes and other than finger pressure, the Reflexologist will only use a little lotion or talc on your feet.  It really couldn't be more simple.
  
  
• Reflexology is holistic - it works with the whole of you: mind, body and emotions.  So even if you were suffering from a specific physical condition, the treatment aims to rebalance the whole person.
  
  
• Reflexology is the ancient art of foot massage which originated in China and which was also known to the Ancient Egyptians.  It is believed that energy runs through the body in channels known as meridians and that massage of the feet stimulates these energy channels, promoting healing and relaxation.

How does Reflexology work?
Reflexology uses finger pressure on the feet to relax and re-balance the whole person in mind, body and emotion.  It works on the principle that various parts of the feet relate to corresponding parts of the body and that by working on the feet the Reflexologist can create a balancing effect.  The finger pressure on the feet is firm, so it should not feel tickly.

Who can benefit from Reflexology?
Anyone can benefit from Reflexology: from newborn babies to those receiving end of life care, and anyone in between, but it is particularly beneficial for anyone who is experiencing ill-health and in particular those suffering from stress or stress related illnesses.  There may however be times when it is not appropriate to provide a treatment, so if you're not sure, do ask.

Reflexologists often specialise in particular areas, such as: fertility, pregnancy, babies, children, ageing well, pain relief, sleep, stress, cancer care, and end of life care.

What happens in a Reflexology treatment?
The Reflexologist will take a few moments to gather information about the client's condition (it tends to take a bit longer for the first treatment), and then the client is made comfortable, lying on a special chair or massage table.  It's possible to chat during the treatment, but it's more relaxing to just close your eyes and enjoy the experience.  It's not uncommon for clients to drift off into a light doze.

How will I feel after a treatment?
Well, everyone is different, but generally clients will feel deeply relaxed after a treatment.  Clients often report having had a good night's sleep and a boost in their energy levels after a treatment.  Really the only way to know is to give the treatment a try.

There have been some positive research projects carried out with reflexology; however, as yet, there is not a large enough body of evidence to make clinical claims of effectiveness. 

With ever increasing levels of stress in everyday life, it is important for people to take more responsibility for their own healthcare needs. Reflexology may be one of the ways to mitigate the stresses of modern life.

Reflexology should not be used as an alternative to seeking medical advice. 

The only way to know if Reflexology will be beneficial for you is to give it a try.  If you're ever feeling stressed or a bit out of sorts, think about having a Reflexology treatment to get you onto more of an even keel.  To make the decision easier, I offer £5 off your first treatment.  This applies to everyone, so you don't need a special voucher or ticket, it is just automatically applied when you pay for your treatment.

For July, I'm offering an extra £5 off to all new clients.  That means you get £10 off your first treatment if you book in July.  But this offer only applies to July 2014, so don't delay, book your treatment today by calling Doris on 07724 197627, or email doriswylie@btinternet.com.

We cannot solve our problems with the same thinking we used when we created them. - Albert Einstein

Do you have problems that you just can't seem to solve?  Are there issues in your life that seem constant, regardless of how hard you try to overcome them?  Do you feel you stuck in a rut, getting nowhere fast?

The definition of insanity is doing the same thing over and over again, but expecting a different outcome.  I mean really, wouldn’t you need to be mad to think that somehow, magically, one time, if you keep doing the same thing, you’re going to get a different outcome?

So if you want to get a different outcome, you need to do something different.  If you want to feel differently you need to think or act differently.  But what do you need to do?  Well perhaps you already know... have you've been saying to yourself – “If I just did A, B or C it would help me to X, Y or Z”, so for example –

• If I was less anxious, it would help me to sleep better
  
• If I looked after myself better, I'd be healthier
  
• If I did something new, I'd feel in less of a rut
  

But how to you stop getting anxious, look after yourself better and do something new?  It’s not always easy.  

I'm a great believer in the path of least resistance.  Why put huge amounts of effort into overcoming resistance when you can just go round it with no effort at all.  It's not about being lazy (well not much!), it's about being sensible and efficient - why make things hard for yourself if you don't need to.

And that's one of the reasons I love Reflexology!  Reflexology is a physical approach that can impact on mental and emotional states.  Our mind, body and emotions are not separate entities, they're all part of us and if one part is out of balance, all of us is out of balance.  So, Reflexology is not just for those wishing physical benefits (although it's great at providing that), it's for anyone who feels an imbalance in mind, body or emotion.

For example, if you are going through a challenging time emotionally, and all the talking about it has taken you nowhere, perhaps a relaxing Reflexology treatment will allow you to feel more in tune with yourself and less anxious, angry, fearful, or whatever other emotions are implicit in your situation.  And if you feel less anxious, angry, fearful, etc you will respond in a different way and your problem will appear in a different light to you.

So, if thinking about something causes you to feel a certain way, then changing the way you feel can cause you to change the way you think.  No effort, no resistance, no problem (or at least less of a problem).  And with Reflexology, you just sit back and let someone else take the strain.

So, if you're making things hard for yourself, give yourself a break and if you haven't tried it before,  give Reflexology a chance.  To book an appointment, contact me (Doris) on 07724 197627.

It can sometimes feel that staying healthy and ageing well can be an uphill struggle.  There seem to be so many conflicting ideas about what we should and shouldn't eat, which is the best diet to follow,  how much or little exercise we should get and what type of exercise is best.  There's plenty of advice on what supplements and special healthy products we should be including in our diet and which health and fitness guru to follow - because different ones seem to pop up all the time, with new ideas and products.

Of course, much of this is designed to relieve us of our hard earned cash, so what is the best way to stay healthy or even improve your health?  I've developed a list of easy actions to take which cumulatively with benefit your health and well-being.  Most cost nothing and there's a fairly heavy emphasis on reducing stress ...

Belly breathing - Take a long slow breath in through your nose.  Push the air down into your tummy, almost down to your waist.  Let it out again slowly.  This deep breathing oxygenates your blood, feeding the body cells; it reduces muscle tension and blood pressure; it clears out stale air from the lungs and opens the airways.  If you are under severe pressure, you can't do anything more effective to calm yourself down than taking a series of long slow breaths.

Exercise - Stress produces chemicals which, if they are not naturally neutralized are stored in the body to create a toxic effect.  Exercise is a great way to release these chemicals.  The key thing is not to overdo it.  Work at 70% of your capacity in order that you don't tire yourself out.  Give yourself a day off to rest your body.  Do something you enjoy, it doesn't have to be difficult: a brisk walk in the country surrounded by the sights and sounds of nature will both tone the body and calm the mind.

Take more water - Often our fluid intake can affect our energy levels.  Water helps rehydrate the body and it feeds the brain (water helps to conduct all those electrical connections).  If you are dehydrated your system functions less efficiently.  Water helps the kidneys to function more efficiently and that helps with the removal of waste within the body.

Touch therapies - You don't have to do it all yourself: give yourself a break and let someone else take the strain.  Try Reflexology, Indian Head Massage, or any other touch therapy that takes your fancy.  It's amazing how relaxing and re-balancing it can be.

Eat well- Our bodies are very intelligent and if you listen, your body will tell you what it needs.  Basically if you aim to reduce: sugar, salt, fat, additives, caffeine and alcohol; eat a wide variety of foods, eat lots of fruit and veg and some fibre, you'll probably be eating well.  You can help digestion and absorption of food if you eat slowly, savouring your food as you eat and eating regular meals will help keep blood sugar levels balanced.  A few small moves towards less processed food and you will find that your food gives you energy rather than robbing you of energy.

Relax - Relaxation is nature's antidote to stress.  Fifteen minutes every day should be enough to keep you in balance. Relaxation is about being rather than doing and we all need time just to be - ourselves.  Relaxation allows the mind and body a bit of quiet time to connect with each other.


Posture - Good posture supports good breathing and reduces muscle tension.  For a good seated posture: have your feet flat on the floot (legs and ankles uncrossed), thighs parallel to the floor, kneed away from the edge of the seat. Your back should be well supported, shoulders relaxed and down, head resting comfortably on the neck.  Don't sit in any position for too long at one time or the muscles will tense up.

Let go - At the end of each day, take time out to let go all the tensions, feelings and emotions collected during the day. Today is challenge enough without carrying some of yesterday's baggage too!  Often it's the negative things which we carry with us - how often do you wake up with a warm glow because of what happened yesterday?  Probably not as often as you waken feeling fed-up and low because of what happened yesterday.  And letting go is much easier than you'd expect, all you have to do is stop thinking about what it was that was making you feel bad.

U-time - Make time for yourself.  It's not selfish, rather it's a matter of self-preservation and it will help those around you: if you are happy in yourself, and with yourself and your life, you will have much more to offer friends, family  and colleagues.

Sleep well - This is a matter of quality as much as quantity.  Everyone needs a different amount of sleep, what's important is that you wake up feeling refreshed and with enough energy to get you though the day.  If you have difficulty sleeping, avoid alcohol, coffee and food last thing at night and make a point of letting go any worries, problems or niggles before you go to bed.  If you have sleep problems, it helps to establish a bedtime routine.

If you'd like help with relaxing or sleep problems, why not try some Reflexology or Indian Head Massage.  To find out more contact Doris on 07724 197627.