Author: marshaandes77@yahoo.com

10 Gentle Ways to Support Your Hormones Naturally

Post author By marshaandes77@yahoo.com
Post date October 12, 2025

1. Prioritise Restful Sleep

Your body does so much repair work while you rest. A calm bedtime routine — dim lights, herbal tea, and no screens — helps your hormones regulate and your nervous system unwind.

2. Balance Blood Sugar

Keep your energy and mood steady by eating balanced meals with protein, healthy fats, and fibre. Avoid skipping meals and limit sugary snacks.

3. Manage Stress Gently

Stress raises cortisol, which can disrupt other hormones. Take regular moments of calm — try breathwork, journaling, time in nature, or a soothing reflexology session.

4. Move with Kindness

Exercise supports insulin and mood hormones, but go gently — walks, yoga, and stretching can be just as beneficial as intense workouts.

5. Support Your Liver

Your liver helps clear excess hormones. Nourish it with greens, cruciferous vegetables (like broccoli or kale), and fresh lemon water.

6. Stay Hydrated

Hormones need hydration to move smoothly through the body. Sip water or herbal teas like nettle or chamomile throughout the day.

7. Nourish with Healthy Fats

Good fats like avocado, olive oil, nuts, seeds, and oily fish are building blocks for hormone production — don’t skip them!

8. Honour Your Cycle

Notice how your energy changes throughout your menstrual cycle. Rest when your body asks, and lean into your natural rhythm.

9. Connect and Communicate

Talking about your experiences helps relieve emotional stress and reminds you that you’re not alone. Connection is medicine.

10. Book Regular Reflexology Sessions

Reflexology gently supports your endocrine system, eases stress, and encourages your body to restore balance from within.
It’s one of the most grounding, nurturing ways to care for yourself through hormonal changes.

Menopause

World Menopause Awareness Day – 18th October

Post author By marshaandes77@yahoo.com
Post date October 12, 2025

What is Menopause?

Menopause marks the point in time when a woman has gone 12 consecutive months without a menstrual period. The average age is around 51 in the UK, though it can happen earlier or later. The time leading up to menopause is called perimenopause, when hormone levels fluctuate and symptoms often begin.

Common Symptoms

Menopause is a biological transition, but the symptoms can be wide-ranging and affect daily life. They may include:

Hot flushes and night sweats
Sleep disturbances
Mood changes, anxiety, or low confidence
Brain fog and memory lapses
Irregular periods
Joint pain, headaches, or palpitations
Vaginal dryness and changes in libido

It’s estimated that around 80% of women experience symptoms, with about 25% finding them severe enough to impact their quality of life.

Why Awareness Matters

Despite being a natural stage of life, menopause has historically been under-discussed, leaving many women feeling unsupported. Raising awareness helps to:

Encourage open conversations at home and in the workplace
Highlight the importance of medical and holistic support
Ensure women know they are not alone in their experience
Promote research and education on long-term health impacts (such as bone and heart health, which can be affected post-menopause)

Support and Self-Care

Every woman’s experience is unique, but some steps can help manage the transition:
🌿 Lifestyle changes – balanced nutrition, regular exercise, and good sleep hygiene
🌿 Professional support – talking to a GP or specialist about treatment options, including HRT (Hormone Replacement Therapy)
🌿 Complementary therapies – reflexology, yoga, meditation, or acupuncture, which many women find soothing
🌿 Community – connecting with others going through the same stage can provide reassurance and solidarity

This World Menopause Awareness Day, let’s encourage education, conversation, and compassion—because menopause is not just a medical event, it’s a life stage that deserves understanding, support, and respect. 💛

Self Care

How Journaling Heals, Calms, and Clears Your Mind

Post author By marshaandes77@yahoo.com
Post date August 8, 2025

In a world that moves fast and demands so much of us, journaling offers a sacred pause — a moment to breathe, reflect, and reconnect with yourself.

Whether you’re navigating big emotions, healing from burnout, or simply craving clarity, regular journaling can become a powerful part of your self-care ritual. Here’s why:

1. Emotional Release

Putting your thoughts on paper can help you process emotions in a healthy, gentle way. It’s like giving your mind space to exhale.

2. Mental Clarity

Journaling helps clear mental clutter, making it easier to tune into your inner voice, set intentions, or make aligned decisions.

3. Stress Relief

Studies show journaling can lower stress levels and reduce symptoms of anxiety — it’s a simple way to regulate your nervous system and shift into calm.

4. Self-Connection

Regular journaling deepens your relationship with yourself. You become more aware of your needs, patterns, and dreams — and more compassionate with where you are right now.

5. A Space for Manifestation & Growth

From gratitude lists to future visioning, your journal becomes a space where healing, dreaming, and transformation meet.

Ready to begin?

All it takes is a few minutes a day. No rules, no pressure — just you, a pen, and the freedom to express what’s within.

Why not start tonight?

Nervous System health

Simple Ways to Activate your Vagus Nerve

Post author By marshaandes77@yahoo.com
Post date August 7, 2025

Nervous System health

The Vagus Nerve Explained: Your Body’s Secret Superpower for Calm & Healing

Post author By marshaandes77@yahoo.com
Post date August 7, 2025

What Is the Vagus Nerve?

The vagus nerve (pronounced VAY-gus) is the longest cranial nerve in your body. It connects your brain to major organs — including your heart, lungs, digestive system, and more. Think of it as a vital communication superhighway between your mind and your body.

Most importantly, the vagus nerve is a key part of your parasympathetic nervous system — also known as your rest and digest state. It helps calm the body after stress, slow the heart rate, aid digestion, and promote deep relaxation.

Why Is the Vagus Nerve So Important?

When your vagus nerve is toned and functioning well, you’re more likely to feel:

Calm and relaxed
Connected to your body and emotions
Able to manage stress
Energised and clear-headed

When it’s underactive or dysregulated, you may experience:

Anxiety or a constant sense of tension
Digestive issues like bloating or sluggishness
Poor sleep or chronic fatigue
Feeling emotionally “flat” or disconnected

It’s deeply tied to both physical and emotional wellbeing — which is why supporting it can be such a game-changer.

Signs Your Vagus Nerve May Need Support

Your body gives clues when your vagus nerve isn’t as regulated as it could be. Some signs include:

Shallow, chest-based breathing
Trouble winding down or sleeping
Digestive discomfort (like bloating or irregular bowel movements)
Feeling overwhelmed or emotionally numb
A general sense of being “on edge”

Sound familiar? You’re not alone — many people are living in a near-constant “fight or flight” mode.

Simple Ways to Stimulate and Support the Vagus Nerve

The good news? You can gently tone the vagus nerve through small, calming practices like:

Deep belly breathing – Slow, diaphragmatic breaths signal to the body that it’s safe to relax.
Humming, chanting, or singing – These stimulate the vagus nerve through vibration near the vocal cords.
Gargling water – An easy and surprisingly effective vagal nerve activator.
Cold water on the face – Splashing or using a cold cloth can help shift your nervous system into calm mode.
Gentle movement – Yoga, stretching, and mindful walking help regulate the body.
Meditation or mindfulness – These practices teach the body to settle and re-centre.

How Reflexology Supports the Vagus Nerve

Reflexology is a deeply grounding, holistic therapy that can gently activate the parasympathetic nervous system — making it an amazing support for vagus nerve health.

During a session, I use specific techniques to:

Calm the nervous system
Support digestive and hormonal balance
Reduce stress stored in the body (especially in the gut, chest, and jaw reflexes)
Encourage deep, healing rest

Clients often leave a session feeling lighter, more centred, and deeply relaxed — that’s the vagus nerve at work.

Final Thoughts

Your body is incredibly wise — and the vagus nerve is one of its most powerful regulators of calm, connection, and healing. By supporting this gentle pathway, you create space for more ease, balance, and restoration in your everyday life.

You don’t have to do it all at once. Start with one small practice — like breathwork or a cold splash of water — and notice how your body begins to respond.

Ready to deeply support your nervous system?
Book a reflexology session focused on nervous system regulation and give your vagus nerve the care it deserves. 💛

Vitamin D

Sunshine & Vitamin D

Post author By marshaandes77@yahoo.com
Post date July 9, 2025

Now that the sun is shining more often, it’s the perfect time to naturally top up your vitamin D—a nutrient essential for mood, energy, immune health, and even fertility.

Just 10–20 minutes of gentle sun exposure a day can make a difference, especially if you’ve been indoors a lot over the winter months.

Spending time outdoors doesn’t just support vitamin D production—it also gives your nervous system a chance to reset. But balance is key. Try to enjoy time outside in the early morning or late afternoon when the sun is softer, and always protect your skin if you’re out for longer periods. Think wide-brimmed hats, light layers, or mineral SPF for sensitive skin.

Vitamin D plays a vital role at a cellular level—it helps regulate the immune system, supports the absorption of calcium for strong bones, and contributes to healthy cell growth and repair. It’s also linked to mood regulation and hormone balance, making it especially important for overall wellbeing, energy, and resilience throughout the summer months.

Low levels of vitamin D have been linked to fatigue, mood changes, and even hormonal imbalances. Making sure you get enough—through safe sun exposure, diet, or supplements—can help keep your body energised, balanced, and resilient throughout the summer and beyond.

Need a little support in reconnecting with yourself? Book a calming reflexology or facial reflexology session to reset, restore and align with your summer energy. It’s the perfect time to give yourself space to breathe, soften, and begin again.

Foot Health

What is Plantar Fasciitis?

Post author By marshaandes77@yahoo.com
Post date July 9, 2025

Plantar fasciitis is one of the most common causes of heel pain, often felt as a sharp or aching discomfort under the foot—usually at its worst first thing in the morning or after long periods of rest. It happens when the plantar fascia, a thick band of tissue that runs along the bottom of your foot, becomes inflamed due to strain, tension, or overuse.

Gentle Tips for Relief

If you’re experiencing symptoms of plantar fasciitis, these simple steps can offer support and comfort:

Stretch daily: Gentle stretches for your calves and the soles of your feet can help ease tightness.
Roll it out: Use a frozen water bottle, tennis ball, or massage ball to roll under your foot—this can ease tension and reduce inflammation.
Supportive footwear: Choose well-cushioned shoes with arch support and avoid walking barefoot on hard surfaces.
Rest & ice: Give your feet regular breaks and apply ice to the area if it feels particularly sore.
Reflexology: Regular sessions may help ease tension in the feet, reduce pain, and support overall foot health.

If heel pain is slowing you down, don’t ignore it—contact your GP for a check up – early care makes a big difference.

If you’d like to talk about how reflexology can support your foot health, feel free to reach out or book a session.

Uncategorized