Category: Uncategorized

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.

The weather is getting colder and we are all heading indoors which is when we are more susceptible to the usual winter colds and viruses.

Generally, our body does a good job of protecting us from viruses and infection, but we can help to keep our immune system balanced by: eating a healthy diet, drinking adequate fluids, exercise, avoiding stress and getting good quality sleep.

Did you know that Reflexology is also a great way to improve immune function?

Reflexology stimulates the lymphatic system which can reduce the risk of infection. It cleanses the body of toxins and impurities and also stimulates the production of endorphins, leading to an improved immune system and sense of well-being.

What a great way to spend an hour on a cold, winter’s day!

To book a treatment call me on 07958603644 or email: info@mareflexology.co.uk

Encouraging results from The Association of Reproductive Reflexologists on the effectiveness of Reflexology on fertility.

Throughout a women’s life, she will experience a range of physical and psychological changes as we navigate through life. Although these are natural stages, women can also face challenging and unwanted symptoms.

Reflexology can help to bring your body back into balance and ease a range of symptoms through every stage in your life:

Menstrual issues – Amenorrhea (absence of periods), Menorrhagia (heavy and prolonged bleeding) and PMT symptoms such as headaches, pains, digestive issues. Also improving the immune system.

Fertility Support – including balancing hormones, Improving ovarian function, regulating cycles, easing symptoms of conditions such as PCOS and endometriosis.

Pregnancy – preparation for labour, Helping to relieve common pregnancy issues such as sciatica.

Peri-menopause and menopause symptoms such as hot flushes, fatigue and brain fog.

Maintaining hormonal balance is vital for overall health. Hormones can affect your:

· Metabolism

· Heart rate

· Sleep patterns

· Fertility

· Mood

An imbalance can also have an impact on our stress levels. .

I will go through your health history before your first treatment so that I can tailor the treatment specifically for you.

*A course of 4-8 treatments is recommended.

Interested? DM or email me to book/enquire info@mareflexology.co.uk

www.mareflexology.co.uk

Hayfever is an allergic condition where the body overreacts to pollen and releases a chemical called histamine, which is responsible for inflammation. The medical name for hay fever is Seasonal Allergic Rhinitis Generally, symptoms are worse during the months of April to September, but due to high pollution, some people (including me!) are complaining of symptoms much earlier in the year. I experience symptoms as early as January! Hayfever causes an inflammatory response in our body. Symptoms include: – Runny nose – Itchy eyes – Sneezing – Headache / sinus pain – Drowsiness / Fatigue – Wheezing – Coughing Many over the counter remedies (antihistamines) often come with side effects such as drowsiness and can also interfere with other medications you may be taking. Reflexology is a natural alternative to medication and is safe for children and adults, including pregnant women. With 15,000 nerve endings in our feet, treatments help to improve the circulation of oxygen and nutrients around the body. As each reflex point in our feet relates to a particular organ, gland or body system, reflexologists, as a general rule of thumb, work on reflexes, which feel out of balance. The reflex points which are often affected are the:

Sinuses – to open up clogged areas in the sinuses

Eyes – to ease itching and watery eyes.

Liver / Kidney – aids in eliminating toxic waste.

Lymphatics – helps to clear toxins in the body encourages detoxification and boosts the immune system

Adrenals – to reduce inflammation and increase energy levels

Chest/lungs/bronchials – to clear the chest of mucus and aid breathing

Thymus gland – strengthens the immune system

The solar plexus – reduces stress and relaxes breathing

Ileocecal valve – to help regulate mucus production.

Splenic flexure – for easing allergic symptoms

Thymus – to stimulate immune activity

Spleen – to balance immune function

Head – to clear the ‘brain fog’ often associated with a build up of toxins.

The pituitary (“master gland”) – stimulates and balances hormone secretions of all the other glands. Having regular treatments will reduce inflammation, headaches and help you to breathe more easily.

During a reflexology session, you will also benefit from relaxation, stress-relief (symptoms are often exacerbated by stress) and an energy boost. Afterwards, I will show you hand reflexology techniques to use at home to manage symptoms over the coming weeks.

Love & Light xx

April marks National Stress Awareness Month and it is estimated that in the past year, 74% of people have felt so stressed that they have been overwhelmed or unable to cope* Of course, a little stress is what keeps us motivated, but when day-to-day pressure boils over into something more, it can have a huge impact on our physical and mental wellbeing. When we’re stressed or scared our body produces adrenaline, noradrenaline and cortisol. These make our hearts beat faster and cause our blood pressure to rise, so we can escape from “danger”. Over time, this uncontrolled stress can cause pressure on our body, which can lead to illness. As we ease out of lockdown, it is important to make sure that we are moving at a pace that is comfortable to us and focus on our self-care, which includes our mental health. There are many things we can do to decrease our stress levels and find ways to cope: Find the source of your stress in order to make positive changes. Are there any practical solutions that would help? How much control do you have over these issues? Focusing on all those things in our control can help to reframe our minds to make positive steps.

Relaxation Techniques such as meditation, mindfulness, yoga and deep breathing exercises. Research has shown that regularly practicing these techniques can help lower heart rate, blood pressure and reduce feelings of stress and anxiety related problems such as insomnia, poor concentration and low mood.

Regular exercise and movement raises our body’s production of feel-good endorphins, helps regulate sleep, lowers the symptoms associated with mild depression and boosts energy.

Sleep – finding a good sleep routine is crucial. Low mood and poor concentration are associated with lack of quality sleep. Ditch the screens at night and introduce a relaxing routine that works for you.

Reducing unhealthy habits such as drinking too much alcohol and smoking will have a positive impact on our overall health and wellbeing.

Eating a balanced diet has been shown to have a positive impact on our mood. Regularly eating fresh fruit, vegetables and drinking plenty of water will not only help to prevent illness, but also reduce your stress levels.

Reflexology works by inhibiting the sympathetic nervous system and activating the parasympathetic nervous system to combat the fight or flight response. Having regular reflexology treatments is a natural way to improve sleep quality, reduce symptoms of insomnia, reduce blood pressure and aid relaxation.

Managing our workload Re-assess how much you are taking on. Could you delegate or outsource more?

Taking control – Goal setting and breaking down our goals into bite-size chunks will help to manage stress, stay calm and feel more focused.

Sharing our burdens – Talking things through with a trusted person can often take a lot of the pressure off our shoulders. Call or meet a friend and have a good chat. Remembering that laughter also raises those endorphins!

Gratitude Journal – Regularly focusing on what is going right in our life and what we are grateful for can help to keep us happy and on the right track.

Reaching out when things get a bit too much or you feel that you need professional help. Organisations such as Mind and the Samaritans are always at hand. Remember that we all have bad days. Be kind to yourself.

Love & Light

x

*Mental Health Foundation

I am often asked what foot Reflexology is and how it works.

Reflexology in some form or another, dates back to Ancient Egypt, India and China. In Reflexology, each part of the foot corresponds to a different part of our body. By applying gentle pressure to these areas, it can help unblock stagnant energy, improve blood and lymph flow and bring the body back into balance.

As a therapist, I can feel the sensitivities in your feet which may indicate an area of imbalance.

Although Reflexology can benefit a great number of ailments and conditions, we take a holistic approach and treat the body as a whole. By doing so, this results in a positive effect on overall health and wellbeing.

Reflexology really is fascinating! Our body’s are fascinating!

To feel the benefits of the treatment for yourself, book today!

Change the way you think about yourself, your body  and your fertility.

Words have power.

“Why is my body always letting me down?”

“I am never going to be a mother!”

“I feel like a failure!”

We would never dream of encouraging a child or a friend to think or say negative statements such as ‘I am no good’ or ‘I don’t deserve good things in life’, but we are often guilty of repeating the same negative talk to ourselves on a daily basis, often over a period of many, many years.

Over time, these words can have a negative impact on our body, our minds and our actions. Studies have shown a direct correlation between what we think of ourselves and our body’s subsequent reaction – The mind/body connection can be essential to our mental health and as our sub-conscious mind cannot tell the difference between a truth and non-truth, the repeating of a negative statement can alter our mindset in a detrimental way This is why it is imperative that we give our minds something positive to hold on to.

Our mental state during conception is often overlooked. After all, our body is meant to do whatever it was built for right?

Well yes, to an extent, but planning for a family and facing all its trials and tribulations is not always straight-forward and can present with its own challenges with maintaining a sense of perspective and confidence.

Affirmations could be just one tool to help challenge those thoughts and create a more peaceful and enjoyable experience along the fertility journey. They remind us who we are, our values and our worth.

What are Affirmations and how do they Work?

Affirming and reinforcing positive thoughts and beliefs can in turn, have a positive effect on our mind, body, hormones and reproductive system as a whole.

Affirmations are short, positive statements, which, if said on a regular basis, will help to raise our inner vibration. Anything we say to ourselves or out loud, becomes an affirmation. We are affirming a statement about ourselves.

Repeating a positive affirmation helps to challenge self-sabotaging, negative thoughts that we may have about becoming a parent. The idea is to put ourselves into the position with which we already desire, so that so our sub-conscious mind starts to believe the statements. From this point, our perspective will change and the outlook becomes one, which is far more reachable.

Positive affirmations can also help to boost our self-esteem and promote inner confidence. In the case of fertility; to believe in what our body and mind are capable of achieving.

You may not believe the statement at first – it may be difficult to say in moments of stress and anxiety, but the more you say them, the more your brain will believe it to be true – this will help manifest into real life.

The positive affirmations are best said several times a day for them to be really powerful Additionally, when you are having a negative, unhelpful thought, it is a good idea to challenge the statement and replace it with a positive one. It is a matter of habit – the more you do this, the easier it will become.

They can also combat those feelings we may all feel when dealing with conception; frustration, anger, upset, blame. The emotions are endless,

Affirmations are a great way to boost our self-esteem, motivate ourselves into action and just feel good about the fertility journey ahead of us. They help us to remember the reason for wanting to start a family and enjoy all aspects of the experience. It is all meant to be pretty exciting!

I am not saying that it is going to be easy. At first, the words may come out of your mouth, but you may not feel it. A bit like a sulky teen who is forced to say sorry after a misdemeanour. I started off feeling a little silly, especially saying it out loud, but it soon becomes easier and habitual, like brushing your teeth! In fact, why not say them as you brush, or shower! Words are transportable, you can say them wherever it takes your fancy.

As I mentioned, using affirmations a few times a day is ideal. There will also be times when we may need an extra boost of confidence, such as at the start of an IVF procedure, or taking fertility medications, when you feel a little apprehensive. The addition of visualisation techniques will come in handy at this point. Visualising a smooth-running IVF cycle or a successful round of Clomid can work wonders for your peace of mind and confidence. Similarly, alongside meditation, you will feel the benefits in mind, body and spirit.

See some meditation techniques here.

*‘There is MRI evidence suggesting that certain neural pathways are increased when people practice self-affirmation tasks (Cascio et al., 2016). If you want to be super specific, the ventromedial prefrontal cortex—involved in positive valuation and self-related information processing—becomes more active when we consider our personal values (Falk et al., 2015; Cascio et al., 2016).

*Courtesy of positivepsychology.com

How long do Affirmations take to work?

It takes a bit of practice. Keep at it – It will get easier. As a general rule of thumb, it takes around 30 days to create a habit and start to see any benefits, but everyone is different and so perseverance is key.

Of course, affirmations are not for everyone. You may get to 30 days of doing it and think ‘ nah, it’s not for me’, which it’s fine. There are many other ways of finding that peace of mind and focus. Meditation and Yoga come to mind. There are lots of examples of these on YouTube.

It is worth giving it a go however for a lift. At the very least, try and stop the negative self-talk in its tracks. These are unhelpful and can make us feel anxious and heavy.

‘Talk to yourself as you would a friend – kind, helpful and accepting’.

Affirmations are a good way of coming back to the present.

As we know, predicting the future is not possible. We can only enjoy the present moment. The Covid pandemic has taught us all that we don’t really know what is around the corner and accepting ourselves, warts an all and remembering to show gratitude for what we have is essential. We can however, place ourselves in the best, possible position in order to prepare for a future with children in it.

‘I accept myself as I am today’

Six Steps to getting Started

Step One

Always personalise your affirmation. You cannot say affirmations for other people. Instead, encourage them to write or source their own. Beginning with the words ‘I am’ gives your affirmation more gravitas. Your subconscious mind sees it as a command that must be followed.

Step Two

Make it meaningful to you. Think carefully about what it is in your life that you desire and create an affirmation that resonates with you. The more you believe in it, the more chance of the affirmation manifesting.

Step Three

Always use present tense. For true empowerement, we want our subconcous to believe we are already in the position which we desire.

Step Four

Keep it positive. Always affirm what you want in your life, not what you don’t want. Ensuring your subconscious mind can be clear about what it is you are manifesting.

Step Five

Be succinct, and keep it brief. Short and snappy will ensure that you can remember it, say it frequently and connect with the words on a deeper level.

Step Six

Take Action! Now that you are affirming positively, it is time to take action towards your goal. Depending on the stage of fertility you are at,this could be, better nutrition, arranging to see a fertility specialist, starting some complimentary therapies or just relaxing into the experience and ‘going with the flow’. Whatever it is, try and set yourself some action points to move forward. Believe and live what you are affirming to yourself.

TIPS FOR USING AFFIRMATIONS

• Say them upon waking and last thing at night.

• Saying the affirmation out loud is best but also quietly to yourself can be effective.

• Write them down on a mirror or Calendar to remind you to say them.

• Say them several times throughout the day

• Pick one to say quietly during a yoga or meditation practice.

• Consider making your own – always use an active term, i.e. I am.

• Affirmations can be very effective when pregnant to alleviate any fears of miscarriage or loss. They can help the body to relax and promote a connection / bond with your unborn baby.

• Also great for when going through IVF or other procedure.

• Live it and feel it!

Conclusion

Using affirmations can be a positive way of welcoming a baby into your life.

Affirmations are a great motivator and can help to calm our nerves, spur us into positive action and increase our chances of success.

Stating a positive statement is just the beginning, we will have to take direct action alongside this. Whether it is having the confidence to embark on another round of IVF or switching up our lifestyle or diet, it can be the catalyst for change and movement in the right direction.

All the very best to you and let me know below how affirmations have helped you or if you have made up some of your own.

Much Love,

Marsha

x