Author: marshaandes77@yahoo.com

We all feel a little stressed from time to time, its a part of being human.  However, sometimes, particularly in today’s fast-paced world, stress has become something that we experience far too often.  Our body clan handle a little stress such as being stuck in traffic or missing our train for example. However, if we are finding it difficult to shake off a heavy feeling or find being in a constant state of stress, it can show up in our physical body.

🌿 Weakened Immune System – Long-term stress reduces the body’s ability to fight infections, making us more susceptible to colds, flu, and other illnesses.

💔 Heart Problems – Chronic stress increases blood pressure and inflammation, raising the risk of heart disease and strokes.

😴 Digestive Issues – Stress can disrupt digestion, leading to problems like bloating, IBS, or acid reflux.

🧠 Hormonal Imbalances – For women, stress can impact menstrual cycles and fertility by disrupting hormone production.

😓 Muscle Tension & Pain – Stress often manifests as tight shoulders, headaches, and body aches due to prolonged muscle tension.

Managing Stress for Better Health

Managing stress does not always need huge financial investment. There are lots of techniques that can help us de-stress: deep breathing exercises, maintaining a healthy social network, meditation, regular exercises / movement, walking and a good sleep routine can make a significant difference in how our body responds to stress.

It is also important to maintain a healthy diet with plenty of fresh fruits, vegetables, wholegrains, protein and drinking an adequate amount of water.  This gives our body a fighting chance to function during stressful situations.

Taking care of your mind means taking care of your body. Prioritising relaxation and self-care isn’t a luxury—it’s essential for long-term health and well-being.

Marsha Andes

M.A. Reflexology

Loving yourself isn’t selfish—it’s essential. When we take time to care for ourselves, we have more energy, patience, and love to give to those around us.

Self-care isn’t indulgence; it’s a necessity.

Here are some simple ways to nurture yourself this month:

Take time to rest – Prioritise sleep and relaxation to recharge your body and mind.
Nourish yourself – Enjoy wholesome, heart-loving foods that fuel your well-being.
Book a Reflexology session – Release stress, restore balance, and reset your energy.
Move mindfully – Gentle movement, such as yoga or walking, helps you reconnect with yourself.
Speak kindly to yourself – Daily affirmations and gratitude practices can shift your mindset towards self-compassion.

February is Heart health Awareness Month. Visit https://www.bhf.org.uk/how-you-can-help/support-our-campaigns/heart-month for more information on heart health.

A healthy heart is the foundation of overall wellness – small daily habits can make a big difference. Nourishing your body with healthy foods including a wide variety of fruits, vegetables, legumes, nuts, fibre Move Your Body – Regular movement, whether it’s walking, yoga, or a full workout, keeps your heart strong and helps manage stress. Prioritise Rest – Quality sleep is essential for heart health. Aim for 7-9 hours of restful sleep each night.Manage Stress – Chronic stress can take a toll on your heart. Reflexology, deep breathing, or mindfulness practices can help restore balance. Show Yourself Some Love – A happy heart is a healthy heart! Connect with loved ones, laugh often, and take time for self-care.

How Reflexology Supports Circulation & Cardiovascular Health

Encourages Better Blood Flow – By stimulating specific reflex points, Reflexology helps improve circulation, ensuring oxygen and nutrients reach your cells more efficiently.

Reduces Stress & Lowers Blood Pressure – Reflexology promotes deep relaxation, helping to lower stress hormones such as cortisol and helps to reduce blood pressure.

Supports Lymphatic Drainage – Gentle pressure on reflex points helps stimulate the lymphatic system, reducing fluid retention and improving detoxification.

Enhances Relaxation & Sleep – Poor sleep and chronic stress can impact heart health. Reflexology encourages better rest by calming the nervous system.

Balances the Nervous System – The heart and nervous system are deeply connected. Reflexology helps shift the body into a parasympathetic state (rest-and-digest mode), reducing tension and promoting overall cardiovascular health.

This month, prioritise your heart health with regular Reflexology sessions to support circulation, reduce stress, and restore balance.

Facial reflexology is a gentle and rejuvenating therapy that works on reflex points in the face to promote relaxation and enhance overall well-being. Here are some of its incredible benefits:

1. Improves Circulation
   Encourages better blood flow, giving your skin a natural, radiant glow and supporting cellular repair.
2. Releases Tension
   Eases tension in the face, neck, and shoulders, which can help reduce headaches and jaw discomfort.
3. Promotes Relaxation
   Calms the nervous system, helping to relieve stress and encourage a state of deep relaxation.
4. Boosts Lymphatic Drainage
   Helps reduce puffiness and improve skin tone by stimulating the lymphatic system to remove toxins.
5. Supports Natural Healing
   Activates reflex points connected to various organs and systems, promoting balance and wellness throughout the body.
6. Enhances Skin Health
   Stimulates collagen production and improves elasticity, reducing the appearance of fine lines and wrinkles.
7. Improves Sleep
   Encourages relaxation and balance, making it easier to achieve restful, restorative sleep.
8. Balances Hormones
   Supports hormonal balance, which can benefit skin conditions and overall mood.
9. Boosts Emotional Well-being
   Encourages the release of feel-good hormones, leaving you feeling calm, uplifted, and refreshed.

Facial reflexology not only supports inner health but also enhances outer beauty, making it a truly holistic wellness experience.

The start of a new year can be the perfect time to reflect on your well-being and set meaningful goals that prioritize your health and happiness. Instead of overwhelming yourself with unrealistic resolutions, focus on creating achievable, wellness-centered intentions that will enrich your life throughout the year. Here are seven ways to set and stick to those goals:

1. Reflect on Your Current Wellness

• Physical health: How are your energy levels, fitness, and nutrition?
• Mental health: Are you managing stress effectively and finding time to unwind?
• Emotional well-being: Do you feel connected to yourself and others?
• Spiritual balance: Are you aligning with your values and finding purpose?

2. Set Intentions, Not Resolutions

Intentions focus on the journey, not just the outcome. For example:

• Instead of “I will lose 10 pounds,” try “I will nurture my body with nourishing food and regular movement.”
• Instead of “I will be less stressed,” try “I will carve out daily moments for mindfulness and relaxation.”

3. Be Specific and Realistic

Vague goals are harder to achieve. Use the SMART criteria to make your goals:

• Specific: Define exactly what you want to achieve.
• Measurable: Determine how you will track progress.
• Achievable: Ensure the goal is realistic for your current circumstances.
• Relevant: Align the goal with your overall wellness priorities.
• Time-bound: Set a timeframe for achieving your goal.

4. Break It Down

• Goal: Practice self-care regularly.
• Steps: Schedule one hour per week for a massage, reflexology session, or long bath; spend 10 minutes daily journaling or meditating.

5. Celebrate Small Wins

Acknowledging progress keeps you motivated. Celebrate milestones along the way—whether it’s trying a new healthy recipe, completing a workout, or sticking to your mindfulness routine for a week.  Don’t forget to reward yourself.

6. Create a Nurturing environment

Make your environment work for you:

• Stock up on wholesome, healthy foods such as lentils, legumes, nuts, seasonable vegetables.
• Set up a calming space at home for meditation or yoga.
• Share your goals with a friend or join a supportive community.

7. Cultivate Gratitude

Gratitude enhances overall well-being by shifting your focus to what’s positive in your life. Here’s how to make gratitude a part of your year:

• Keep a gratitude journal and write down three things you’re thankful for each day.
• Express appreciation to those around you through words or gestures.
• Reflect on your progress and celebrate the journey.

Winter Wellness Tips: Staying Healthy During the Cold Months

1. Boost Your Immunity Naturally

• Nourish Your Body: Include plenty of seasonal fruits and vegetables like citrus, sweet potatoes, and dark leafy greens. These are packed with essential vitamins and antioxidants.
• Stay Hydrated: Even though it’s cold, your body still needs water to function optimally. Herbal teas and warm water with lemon can be comforting and hydrating.
• Supplement Smartly: Consider vitamin D supplements if you’re not getting enough sunlight. Zinc and vitamin C can also support immunity.
• Sleep Well: Quality sleep is essential for a strong immune system. Aim for 7-9 hours per night and establish a calming bedtime routine.

2. Stay Active in the Chill

• Move Indoors: If it’s too cold to exercise outside, explore indoor workouts like yoga, Pilates, or even dancing to your favorite tunes.  Youtube have many free workouts for you to try.
• Brave the Outdoors: If there are no icy conditions or rain, if at all possible try and enjoy a brisk walk or gentle hike. The fresh air and natural light can lift your mood and support your circadian rhythm.

3. Practice sustainable Self-Care

Winter self-care isn’t just about hot baths (though they’re great!); it’s about nurturing your whole self.

• Warmth and Comfort: Create a cosy space at home with soft blankets, warm lighting, and calming scents like lavender or eucalyptus.
• Mindful Moments: Take time for mindfulness practices like meditation or journaling. Reflect on your intentions for the season and the new year.
• Reflexology Sessions: Reflexology can help reduce stress, improve circulation, and boost overall wellness. It’s a perfect way to reset and recharge during the colder months.   Book your next session by messaging me on: 07958603644.

4. Stay Connected

Winter can sometimes feel isolating. Prioritise connections with loved ones to maintain emotional wellness.

• Host Gatherings: Invite friends or family over for cosy meals or game nights.
• Virtual Meetups: If in-person meetings aren’t possible, schedule video calls to stay in touch.
• Acts of Kindness: Spreading kindness can boost your mood and the mood of others. Write a thoughtful note, check on a neighbor, or volunteer.

5. Protect Your Mental Health

• Get Outside: Even 10 minutes of natural light can make a difference.
• Seek Joy: Do things that bring you happiness, whether that’s reading a good book, baking, or crafting.
• Talk It Out: Don’t hesitate to reach out to someone you trust or a professional if you’re feeling overwhelmed.
• The time between Christmas and New Year can be an isolating experience, particularly if you are feeling anxious or suffering with depression.   If you need to talk, please reach out to someone trusted. Also, the numbers below are always available:
   Please know that you are not alone.

  If you’re in the UK and need to talk to someone, you can call these helplines:
  • Samaritans: 24/7 emotional support at 116 123 
  • Shout: 24/7 confidential support by texting “SHOUT” to 85258 
  • Rethink Mental Illness: Advice and information on therapy, medication, benefits, and more at 0300 5000 927 
  • Mind infoline: Information on types of mental health problems, where to get help, and more at 0300 123 3393 
  • CALM Helpline and webchat: Open 5pm to midnight, 365 days a year at 0800 58 58 58 
  • Papyrus: HOPELINE247 for preventing young suicide at 0800 068 41 41 
  • Childline: For children and young people under 19 at 0800 1111 
  • SOS Silence of Suicide: For everyone at 0808 115 1505 
  • Breathing Space: Emotional support at 0800 83 85 87 
  You can also: 
  • Call NHS 111 for immediate help 24 hours a day
  • Contact your GP
  • Dial 999 for an emergency ambulance
  • Find information, advice, and local services on the NHS website

Going barefoot in nature is a powerful way to ground your energy and reconnect with the earth. When your bare feet touch natural surfaces like grass, soil, or sand, you absorb electrons from the ground, which can help neutralize free radicals in your body.

This connection, known as “earthing,” may reduce stress, calm your mind, and balance your body’s energy.

There are many benefits to this practise and it is free and accessible to everyone.  In the colder months, a Grounding mat can be purchased and used inside.

Grounding  Benefits

Reduces painful joints

• Balances the autonomic nervous system.
• Reducing inflammation
• Reducing chronic pain
• Improving sleep
• Increasing energy
• Lowering stress and promoting calmness by reducing cortisol levels in the body
• Normalizing biological rhythms including circadian rhythm
• Improving blood pressure and blood flow
• Relieving muscle tension and headache
• Reduces menstrual pain
• Can help balance hormones
• Can eliminate jet lag
• Can protect the body from EMF’s
• Shortens recovery time from injury or athletic activity
• Helping support adrenal health
• Maintaining a healthy and steady weight

Your solar plexus,

I often give my clients ‘homework’ to do in between sessions. Working on our hands is an affective way to maintain balance and keep working those reflexes to enhance your treatment plan.

The Solar plexus looks like a cluster of nerves, sits just behind your stomach and the diaphragm, the muscle below the lungs.

Behind the aorta,energetically it is often referred to as the centre of personal power, will, and self-confidence.

The solar plexus is a useful area to work on when feeling stressed or anxious – Take either hand and use your thumb to gently rotate this area a few times. At the same time, focus on your breath; breathing slowly in through your nose and out of your mouth several times until you feel calm.

You can do this anywhere at any time.

Let me know how you get on x

As the days turn chilly and daylight hours dwindle, it can be tempting to hibernate at home eating comfort food (trust me, I’ve been there!). However, with a few mindful habits, you can embrace the season and support your body and mind. Here are some of my top tips.

1. Nourish Your Body with Seasonal Foods

Winter is the perfect time to enjoy warming, nutrient-dense foods. Incorporate seasonal vegetables like squash, sweet potatoes, and dark leafy greens into your meals. Soups, stews, and herbal teas not only keep you warm but also support digestion and immunity.

For an immunity boost, include ingredients like ginger, garlic, and citrus fruits. These are rich in vitamins and compounds that can help ward off winter colds.

2. Stay Active, Even When It’s Cold

It’s tempting to stay indoors when the chilly air bites but regular movement is crucial during winter. Whether it’s yoga at home, a brisk walk in the crisp air, or a gym session, staying active helps maintain your energy levels and supports mental well-being.

Consider outdoor activities like brisk walking.  Why not ask a few friends to join you for a walk and natter. You won’t notice the time and will be getting some valuable steps and fresh air.  Layer up and off. you go!

3. Prioritise Hydration

In winter, the dry air and indoor heating can leave your skin and body dehydrated. Keep your water intake consistent, even if you don’t feel as thirsty as in summer. Herbal teas and warm water with lemon are great alternatives to plain water and can help you stay hydrated while adding extra benefits.

4. Support Your Immune System

This time of year is rife with colds, viruses and even the dreaded Covid (yes, it’s still doing the rounds!). Strengthen your immune system by:

• Getting enough sleep (aim for 7-9 hours per night).
• Managing stress through relaxation techniques like meditation or deep breathing
• Regular exercise (whatever takes your fancy, as long as you are moving your body daily).
• Taking supplements such as Vitamin D which the body does not absorb enough during the winter months, Vitamin C and a good probiotic.

5. Embrace Hygge for Mental Well-being

The Danish concept of hygge (pronounced “hoo-gah”) means to create a warm atmosphere and enjoy the good things in life with good people – so Light candles, enjoy a hot drink, wrap up in a soft blanket, or spend time with loved ones to nurture your emotional health during the darker months.

6. Listen to your body

Winter can bring a slower pace, which is natural. Listen to your body and allow yourself rest when needed. Honor this season of restoration by scheduling downtime and engaging in gentle, restorative practices like reflexology, which can also enhance circulation and support your overall health.

7. Stay connected

The winter season can be busy with the holidays coming up, but making time for meaningful connections is essential. Whether it’s a simple call to a friend or hosting a small gathering, maintaining social bonds is important for our emotional wellness.

Embrace the season as an opportunity to slow down, recharge, and care for yourself holistically.

Have a happy, healthy Season!

xx

Are you experiencing Menopausal symptoms?

Menopause – the natural change

Menopause is a natural change when the ovaries can no longer produce the hormone, oestrogen.

Over a period of years or decades (the perimenopause), the ovaries gradually become less active and efficient until, eventually cease to function naturally. When this happens, no more eggs are produced and periods cease.

This process normally happens after the age of 45 although can happen earlier (known as Ovarian Failure).

Peri-menopause & menopause Symptoms

Includes:

Mood Swings

Brain Fog

Lack of Motivation

Headaches / Migraine

Hot Flushes

Breast Tenderness

Weight Gain

Loss of Libido

Vaginal Dryness

Cessesation of periods

Depression

Joint stiffness

Joint pain

Decreased Confidence

Dry Skin

Vaginal Atrophy

Dry Eyes

Fatigue

Urinary issues

Heart Palpatations

Lack of Focus

Forgettfulness

Nutrition

Can make a difference to symptoms and overall wellbeing.

Soluble fibre 25g per day

Sweet potato

Blueberries

Oats

Black beans

Phytoestrogens

Soya

Lentils

Chickpeas

Omega 3 – Fatty Acids

Oily Fish

Flaxeeds

Protein

ieggs, meat, fish, legumes, and

dairy products.

Additionally, you can add protein powders to smoothies or baked goods.

Exercise & Movement

Exercise can help to ease some menopausal symptoms including: loss of muscle mass and bone density, lack of energy, depression,

anxiety and insomnia.

Regular exercise also releases endorphins, the happy hormone – this will help to ease stress and boost confidence and self-esteem.

Yoga / Pilates

can help to ease anxiety / low mood. Also great for keeping us mobile. Some studies show that yoga can have a positive benefit to symptoms such as hot flushes*.

Aerobic Activity

Aerobic activity / cardio can help you to maintain a healthy weight and shed excess pounds

Strength Training

helps keep bones strong as the stress that comes from tugging and pushing on bones nudges bone-forming cells (osteoblasts) into action.’

Walking

Walking has many benefits for our overall health, including: improving mood, reducing arthritis pain and stiffness, and lowering your blood pressure.

Herbal Remedies

Chamomile

Is a relaxant and can help with sleep issues, reduce anxiety and even help with vaginal dryness.

Sage

Is a relaxant and can help with sleep issues, reduce anxiety and even help with vaginal dryness.

Lemon Balm

This herb (which is a form of mint), can be helpful in treating sleep issues, anxiety, and GI symptoms.

St John’s Wort

Traditionally used to help with low mood and anxiety but also has been shown to reduce hot flushes and night sweats.

Valerian

Sometimes referred to as ‘nature’s valium’ Can improve insomnia and night sweats

Red Clover

These compounds function similarly to oestrogen and may help alleviate symptoms such as hot flushes, night sweats, and bone loss.

Self-care Practice Ideas

Get enough quality sleep

Reduce alcohol intake

Meditate daily

Be Kind to yourself

Exercise Daily

Spend time in nature

Book a Massage

Create a good bedtime routine

Breathwork

How Reflexology Can Help

Regular reflexology treatments can help with the severity and frequency of symptoms*

• A reflexologist applies pressure to specific areas (reflex points) in your hands or feet. Each of these points link to different body parts and organs. Applying pressure to a specific point will help treat the body part it links to.
• This gentle stimulation helps to improve the blood and energy circulation, give sense of relaxation, and maintain the body’s homoeostasis.
• Reflexology can help to improve nerve function and increase feelings of well-being.
• Reflexology has been shown to reduce stress and anxiety. It is thought that this may be due to the release of endorphins, which are our body’s feel good hormones.
• Reflexology may also help to improve circulation by stimulating blood flow to the areas that are being treated.
• Menopausal women can often suffer with headaches and migraines.Reflexology may help to relieve these by reducing the tension in the muscles.
• Reflexology may also help to improve digestion by stimulating the digestive system.
• Reflexology may be able to improve sleep duration and quality.
• Reflexology can also help to rid the body of toxins and improving the lymphatic system.
• In conclusion, Reflexology can help to mprove overall health and well-being which can have a positive impact in reducing some of the more bothersome symptoms of menopause.