If you're thinking about New Year resolutions, but you've not been very successful in sticking to them in the past, here are a few things to ponder: 1. Avoid "Should" All to often our New Year resolutions consist of things we think we "should" do, rather than things that we really WANT to do and that can be a recipe for failure. "Should" often doesn't have a huge degree of committment attached to it, so there's not a lot of energy there to push you through the hard times. It reflects more of a wish than a decision. 2. Make a Decision And when it comes to sticking to your New Year resolutions, it's the decision that counts. You have to decide that your goal WILL be achieved, regardless of the level of difficulty and sacrifice. And if you can convince yourself that not sticking to your resolution will have a painful or very undesirable consequence then that's always a good motivator. Moving away from something you don't want can be more motivating than moving towards something you do want - and if you can get both towards and away from motivations into the mix, you'll likely be even more successful. 3. Keep it in Perspective All to often we choose one or two resolutions to improve our lives, forgetting about all the other aspects. It's not much good dedicating all your time to being fit and healthy if those around you are feeling neglected and ignored. Look at your life as a whole and ensure there's a good balance. 4. Be Realistic Changing habits is better viewed as a long term prospect, because if you don't stick at it, the effort has been wasted. Keep your goals realistic and settle for a lower target that you can achieve and sustain - a small change for the better that lasts a lifetime is better than a big change that lasts a couple of months. 5. Learn From the Past Look at the year just ending: do a quick review of what you want to bring into the new year and what you want to leave behind. Learn from past mistakes and let them go - after all, to paraphrase Einstein: the definition of madness is to keep doing something in the same way, but to expect the result to be different. 6. Be SMART in your Goal Setting Smart goals are now part of the business lexicon, so most people are aware that goals are more likely to succeed if they are Specific, Measurable, Achieveable, Realistic and Timebound. 7. Remember WHY Ask yourself why you want your goal because 'the why' of it really locks you into the passion and gives you the energy to push through when the going gets tough. If you're not clear why you're doing something, you'll really struggle to give it time and attention. And if you want a more structured, planned approach to choosing your New Year resolutions as well as more times on how to stay on track you can download my FREE Supercharge Your Results in 2018 Workbook. Written by Doris Wylie of Lothian Reflexology: therapy for mind, body and beauty. Lothian Reflexology offers holistic bodywork therapies such as Reflexology and Indian Head Massage, mind and emotional support through Stress Management and Neuro-Linguistic Programming and beauty treatments such as Pedicure and Rejuvenating Facial Massage, (because looking good helps you feel good).
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With the onset of winter chills - and I'd say they've come rather quickly this year - joint pain becomes more of a problem. I've had a few clients recently with joint pain and for the first time, after 20 years of practicing reflexology, I find that my fingers are sometimes a bit sore. So I decided to do a bit of research about osteoarthritis and here it is:
What is osteoarthritis? Osteoarthritis (OA) causes joints to feel stiff and painful. It's the most common form of arthritis and is more common in older people. Symptoms of OA can vary: joints, especially finger joints can become swollen and change shape; sometimes the joints make creaking or cracking noises; sometimes there is pain, but not always; sometimes moving the joint can be difficult; the joints can lose surrounding muscle and this can make them feel weaker. Almost all joints can develop osteoarthritis but the most common places are the fingers, thumbs, knees and hips as well as the low back and neck. What causes osteoarthritis? No-one knows exactly what causes osteoarthritis. It used to be called wear and teat and was thought to be part of the ageing process, but now it's thought that it may be due to: repeated small injuries that happen as part of daily life and which don’t heal completely; an after effect of sporting injuries; genetics (it can run in families); being overweight which puts extra strain on the weight-bearing joints, especially the knees and hips. Inside the affected joints there is quite a lot of healing and repair going on: cartilage - which acts as a shock absorber - is lost and new bone is formed which can cause joints to change shape. This formation of new bone can contribute to some of the pain and stiffness. Can we do anything about osteoarthritis? I would highly recommend having a look at the Arthritis Research UK website, from which most of this information has been gleaned. I spent a lot of time looking at research papers, particularly for natural remedies for osteoarthritis and I have to say the Arthritis Research UK website provided the most complete and useful information for a non-scientific readership. The website provides information for Osteoarthritis, Rheumatoid Arthritis and Fibromyalgia. I'm disappointed to note that Reflexology is not one of their listed complementary therapies - it's my belief that the relaxation provided by Reflexology can help dampen down inflammation, relieve pain to some degree and stimulate the body's own healing resources. From my research the following supplements may help: Omega-3 Fish oil provides an anti-inflammatory effect which is well documented and provides benefits for osteoarthritis as well as supporting heart health. As part of my Reflexology continuous professional development I sat in on a nutrition webinar by Marilyn Glenville. Her professional view of supplements was to be very careful and do lots of research - fish oil quality can depend on the process of extraction, the type and part of fish used (fish liver is likely to be the most toxic part of the fish) and the quality control of the company. Also look out for the GLA (y-Linolenic acid) There is some evidence to suggest that Borage Seed Oil also helps fight inflammation and improve pain and swelling (https://academic.oup.com/rheumatology/article/42/5/652/1784589). This paper compiled the results of a number of studies to determine the benefits (or not) of a range of herbal remedies in treating Osteoarthritis and Rheumatoid Arthritis. Capsaicin Capsaicin is extracted from chilli peppers and can be effective in reducing pain and tenderness in affected joints. There seem to be no major side effects although when applied topically it can cause skin blisters and must be kept well away from eyes, mouth and open wounds to avoid irritation.. It's available on prescription in the form of gels, creams and plasters. Most trials have used either 0.025% or 0.075% of capsaicin gel applied to the skin four times a day. SAMe S-adenosylmethionine (SAMe) is a chemical compound found naturally in your body and laboratory studies suggest that it has some painkilling activity and stimulates cartilage production. As yet there's insufficient research to be clear how SAMe works. It's available as a nutritional supplement, but mostly from US suppliers. Side-effects, which are usually mild and infrequent, include: nausea; restlessness; headaches; a dry mouth; stomach upsets. SAMe can also increase the activity of antidepressants and severe side-effects of anxiety and mania have also been reported in people taking anti- depressants. People on anticoagulants, you should take SAMe under a doctor’s supervision because it might increase the risk of bleeding. It's unclear what's the best dose of SAMe is, but most studies have used daily doses of 400–1,600 mg. Frankincense Indian frankincense is an Ayurvedic remedy that can be purchased over the counter in capsule form. It can prevent the production of inflammatory substances in the joints. Current evidence, based on four RCTs, suggests that it might have some beneficial effects in treating participants with osteoarthritis of the knee which might last for a period of time after treatment is stopped. It prevents the production of hormone-like substances in your body that act as triggers for joint inflammation. Trials have used a daily dose of 1g which seems to be safe, but studies are not extensive and interactions with outer medications haven't been well studies. High doses have been shown to have a serious effect on the liver. Frankincense can also be used topically by mixing the "pure essential oil" (ideally organic) with a carrier oil (jojoba) or unscented body lotion and rubbing it on the affected part to reduce pain and inflammation. But beware, essential oils can be extremely powerful and a little goes a long way. Frankincense oil can also be used in a bath. Frankincense oil should not be used by people taking anticoagulant medications and may cause minor skin rashes, nausea, stomach pains (and in my case too much gives me a headache). If you're going to try any of these remedies, I'd strongly suggest you try them one at a time and do your research. Supplements vary in quality and efficacy - and of course price - and if you try more than one at a time and get a benefit (or no benefit) you'll not know which one worked or if they cancelled each other out. Most of these remedies have an anti-inflammatory effect and I don't know if too much anti-inflammatory is a bad thing. This link provides more information about Capsaicin, SAMe and Frankincence:https://www.arthritisresearchuk.org/arthritis-information/complementary-and-alternative-medicines/cam-report/complementary-medicines-for-osteoarthritis.aspx And of course, I'd definitely recommend that you give Reflexology a try because you never know, although it's not listed in the research, it might just work for you! You can book a treatment here: http://www.lothianreflexology.co.uk/book-a-treatment.html 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:
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:
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 Life happens, and as a result we experience emotional highs and lows. After all, how many of us have managed to get through life without experiencing some pretty emotional stuff: getting that dream job; the loss of a loved one; buying the perfect house; being made rendundant; becoming ill or dealing with the illness of someone close; relationship breakups; etc. And that’s not to mention all the stuff we dealt with as children! The emotional highs are great and something we want to hold on to: positive emotions help the body to thrive and heal because feeling happy, excited, positive, etc kicks out lots of positive hormones and chemicals that support a healthy body. According to Meet Your Happy Chemicals by Loretta Craziano Breuning, “Dopamine is the good feeling you get when you approach a reward. Serotonin is the good feeling of getting respect. Oxytocin is the feeling of trust, and endorphin is the euphoria that masks physical pain.” But emotional lows can harm us if we keep them around. Most of the time, we cope with the lows and move on with life experiencing no lasting effects. But sometimes those emotional lows stick with us and that can affect everything that happens afterwards. Emotions are stored in the body (because you can’t feel with your mind) and that’s OK when it’s positive, but negative emotions which are stored can impact on our health and wellbeing – mentally and physically. Emotional Detox The main negative emotions which are likely to cause long term harm are: anger, fear, sadness, guilt and hurt. And there are lots of other negative emotions that fall within those broad categories. If you feel you are being held back today, by emotional responses to things that have happened in the past, then you may need an emotional detox. Signs that you may benefit from an emotional detox are:
And the weird thing is that it’s not always the big stuff that we hold on to. Small slights and fairly insignificant events can have a big impact, but because that event (and the emotion attached to the event) is stored at an unconscious level we can’t know what is or isn’t important. The great benefit of an emotional detox is that it clears all negative events, all the way back into the past, for all the negative emotions. Holding onto negative emotions takes a lot of energy, so an emotional detox can release that energy. They don’t call it emotional baggage for nothing – it really does weigh you down. Letting go of negative emotions can help you feel lighter and brighter: it allows you to rebalance and get centred, helping you to act from a place of peace and joy. You can experience the world without those negative filters and the drag of the past. An emotional detox consists of releasing the 5 main negative emotions which can harm the body if stored: anger, fear, sadness, guilt, hurt. And the letting go bit only involves a visualisation exercise, so anyone can do it. An emotional detox takes 1½-2hrs, it’s easy to do and very often at the end of it you can’t remember what it was you let go of (after all it’s gone). One way to check if you might benefit from an emotional detox is to think about an event in the past which still makes you feel an emotion as you think about it. If you still get that old feeling – even if it’s not as strong – then you would benefit from an emotional detox. The great thing with an emotional detox is that it’s simple and it’s all done in your head, so you don’t need to say to anyone what you’ve been letting go of – you don’t even need to know yourself. With an emotional detox, there’s no angst bringing up all the stuff you’ve spent years trying to forget. If you think you could do with an Emotional Detox (and who couldn’t) or if you want to know more, contact Doris Wylie on 07724 197627 or email doriswylie@btinternet.com I'm very excited to say that I've passed my face lift massage course. It's a wonderful treatment that uses an Ayruvedic approach to healing: employing ancient techniques that I think create the most relaxing and effective face massage. It's pampering with a purpose: not only do you receive a luxurious and relaxing face massage designed to: * Lessen wrinkles and habitual expression lines * Reduce puffiness and under-eye bags * Tone and firm facial muscles * Increase elasticity and improve skin tone * Promote a relaxed, mobile and youthful face But you also get the benefit of the power of the Ayruvedic marma points to balance mind and body. This face lift massage uses Ayruvedic oil to draw out excess heat and toxins and balance the body; organic Rosewater to cool; and a Kansa wand to relax and smooth out expression lines. The first part of the face lift massage is completed on dry skin and provides a gentle exfoliant effect, promoting a fresher looking complexion. The precise stimulating and lifting techniques of the massge restore the skin's suppleness and help to stimulate blood and lymph circulation, feeding the skin from the inside out. One treatment before a big occasion can provide a cosmetic advantage, leaving the face looking fresher and gently "lifted". And for a longer lasting effect, a few regular treatments plus some specific face exercises are required. It's a lovely treatment for me to do and I have to say so far, I'm completely bowled over by the results: a more relaxed expression and a fresher looking complexion really do have the effect of creating a more youthful appearance. Oh, and did I mention that it's really, really relaxing? And because it's a new treatment, I'm offering it at HALF PRICE to the first 10 people who book. That's only £20 for an hour of luxury and pampering. To book call Doris on 07724 197627 or email doriswylie@btinternet.com. If you've got a good memory, then I'm very jealous because my memory is terrible. In fact, my memory is so bad, that I almost never forget anything: I write everything down in order to remember it and if, like me, you live by your "To Do" list, you'll know how essential it is. I really envy people who remember everything, it must be lovely to have such a gift (or maybe it's a skill that I just haven't acquired, I'm not sure). I got into the habit of writing things down years ago and it works very well for me. It has additional benefits of letting me prioritise, keeping me on track, providing motivation and, as a discovered a few years ago, keeping my stress levels in check. So how can a "To Do" list reduce stress? Many people might feel more stressed by having a list to remind them of all the tasks they still have to work their way through. Well it's simple really, if the job/task/inspiration/reminder is written down on a piece of paper, it means your brain has space for thinking (rather than remembering). If you're keeping all the things you've got to do in your head, it's the equivalent of having lots of cookie files clogging up your hard drive. It slows down your thinking - there's always a part of your mind that's not on the task at hand, but rather checking your memory banks for all the stuff you've got to do. It stifles creativity - I remember hearing Deepak Chopra say that creativity happens in the space between thoughts (Einstein developed the theory of relativity while lying back, watching clouds pass in the sky). A quiet, still brain is likely to be more creative than a busy brain that never stops. It is distracting - it becomes very easy to lose sight of your priorities because you're juggling so many different elements and priorities in your head. You may find that you spend an inordinate amount of time and energy of things that really get you nowhere fast. And most important of all ... It's stress inducing - and the more things you've given yourself to remember, the more stressed you're likely to be. Because your brain gives every task the same level of importance. So buying butter next time you go to the supermarket, gets the same level of importance in your head as preparing for your appraisal review. Try it out: 1) Take a moment to work out how you feel in terms of stress/anxiety about all the things you know you have stored in your head. Rate that feeling from 1 (low) - 10 (high). 2) Now do a brain-dump: get a pen and paper and write down everything that you've been thinking about or know you need to remember or do. Don't stop until you know you've got everything out of your head. 3) Take a moment to notice how it feels not to have to think about those things that you've just taken time to write down. 4) Now take your list and refine it. There are lots of sophisticated time management and productivity techniques for managing your list, but I'd suggest that you at least ask yourself what will happen if you don't do that task now, or in the future? If there's no significant consequence score it off the list of have a really good reason why it's there. A good memory is a wonderful thing, but it can be a curse as well, if it leads you to keep things in your head if the accumulated memory feat results in increasing your stress levels. Remember a creative mind is an empty mind! Lothian Reflexology, for mind, body and beauty This year, World Reflexology Awareness Week takes place from 18 - 24 September and the theme is Corporate Reflexology. I've been working on-site within organisations since 1990 and I can say with some confidence that both company and employees reap the rewards from such initiatives. Reflexology in a Corporate Environment Stress is not just one of the biggest killers (it's estimated that 75% of all illness is stress related), it also represents a huge cost to business. Approximately 18 million working days are lost annually as a result of stress, at a cost to business of £4billion. Having a stress management policy and employee stress management programmes are useful initiatives for organisations to undertake, but nothing beats 1-1, touch based therapy to connect with an individual who feels stressed. I quite understand that therapies can be a "touchy" subject in workplace, but Reflexology is perfect: the only clothing to be taken off are socks and shoes, so it feels safe for both client and organisation. And working on the feet seems remote and less invasive than any other type of massage. Reflexology is also really relaxing, so it's a wonderful destressor! And having a therapist who has some stress management training (that would be me!) makes the benefits even more substantial when they can impart some practical tips about how to manage pressure and avoid stress outwith the treatment session. Reflexology as a Stressbuster Stress can be defined as more pressure than the body can withstand or dissipate. Managing stress is to be avoided in my view - after all, who wants to "manage" something that they don't want! Avoiding stress is all about managing pressure and not letting excessive pressure take a hold for too long, otherwise it's likely to tip into stress. In my view, one of the reasons that stress has become so prevalent is that we are spending more time in our heads and less time in our body. Our awareness of the stress signals that our body offers has become diminished and we don't notice we're stressed until it has become a significant problem. Regular relaxation (as provided by Reflexology, meditation, yoga and many other complementary approaches) allows us to tune into our bodies. That feeling of being totally relaxed: where our body feels really heavy or light; where all the tension has been allowed to slide out of our muscles; where our mind is at rest and more in tune with the physical sensations in the body, is a powerful place to be. That feeling of being totally relaxed gives us a benchmark - our place of zero tension against which to measure the level of pressure we are experiencing. And the more often we allow ourselves to experience that place of zero tension the better we become at recognising pressure. And the better we are at recognising pressure and tension, the more we can micro manage pressure and avoid stress. We get into a virtuous cycle of relax, recognise pressure, neutralise pressure, feel more relaxed. Managing pressure and avoiding stress can itself be stressful - it's about taking personal responsibility; about taking time out for ourselves in an increasingly busy life; about setting boundaries and saying "no" or "not yet" - not always an easy thing to do; and applying many other skills and actions that we may not feel capable of, or sufficiently empowered to carry through. Reflexology takes away personal responsibility and allows the individual to just "be", to sit back and let someone giving ourselves time to "be" in a calm and nurtured space. Evidence Based Benefits of Reflexology in the Workplace In Denmark there is a longstanding culture of applying Reflexology in a corporate environment with significant benefits: Odense Post Office has employed a full-time reflexologist since 1990 and reports savings of around £100,000 per year as a consequence of a 13.3% reduction in sickness and absenteeism. Ishoj Municipal Health Department recorded 2,499 fewer sick hours over a 6 month period in which employees received reflexology, generating a saving of £21,490. SAS Cargo estimated a financial saving of £2,000 per month when employees were receiving reflexology. Fonss and Hove, Solicitors in Kolding, found that employees receiving treatment showed greater motivation and enhanced working ability. And after a four year period, the need for treatments declined because of minimal sickness and absenteeism. In the UK companies such as multi-nationals, city councils, oil companies, football teams, supermarket chains, department stores, computer firms, a dance company, a fire station, schools and hospitals and many small businesses all host on-site reflexology. How To Incorporate Reflexology into a Corporate Environment There are a number of ways and degrees of input that organisations can make if they want to introduce Reflexology into the workplace: 1. Have leaflets available for staff - no cost, no time input, but no way of knowing if staff have responded 2. Host a talk by a Reflexologist - set a date and time, provide a room, publicise the talk. The company would be able to gauge interest by the numbers attending and any further take up would be up to staff members personally. In my experience, interest is likely to be low because there's not much incentive for staff to attend. 3. Host a morning/afternoon/day of taster sessions to allow members of staff to experience the treatment. Normally the company would cover the cost of the Reflexologist and this taster session can be linked to a health/stress/wellbeing initiative. 4. On-site Reflexologist turns up one am/pm/day a week/fortnight/month. This would involve a room from which the practitioner can work and treatments can either be subsidised (time/money) or not. This is usually preceeded by free taster sessions for staff to let them try the treatment before they commit to paying for their own treatments (often at a reduced price from an off-site clinic). Organisations can monitor the take up of the service (although all information between employees and therapist would be completely confidential). 4. Company can subsidise treatments, either by offering them in work time and/or covering the cost of treatments. 5. There are other variations that can be put in place according to the needs of the organisation and flexibility of the practitioner. Any organisation that would be interested in participating in World Reflexology Awareness Week can find out more by emailing me (Doris Wylie of Lothian Reflexology) at doriswylie@btinternet.com. I've just come across a summery of a research paper* which documents the response of cancer patients who were having Reflexology. When I read how they felt the sessions impacted on their quality of life, it occurred to me that their response may not be that different from anyone receiving Reflexology. The study was qualitative and anecdotal rather than a randomised controlled trial but the authors hope it may serve as a guide for further research based evaluation. Descriptive statistics were utilised to categorise clients’ perceptions of the benefits of Reflexology with regards to Quality of Life. " Clients commented…. that there were good and bad days following chemotherapy and that Reflexology appeared to change the outcome of the bad days." Results 34% increased relaxation 6.4% decreased tension 29.8% increased sense of self 29.8% Improvement in sleep patterns 27.6% increased energy 23% pain relief 27.7% improved body function *Clients' perceptions of the benefits of reflexology on their quality of life: COMPLEMENTARY THERAPIES IN NURSING AND MIDWIFERY, 2002 VOL 8; PART 2 , pgs 69-76: S Wright, U Courtney, C Donnelly, T Kenny, C Lavin It's my experience that most clients who have a Reflexology session would experience some or perhaps all of the above. And if you've never had Reflexology, the only way to find out is to give it a try. To book call Doris on 07724 197627 or BOOK ONLINE And if you've had Reflexology, what was your experience? Complete the short questionnaire below... |
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