Who feels bloated like a puffer fish?

Did you have a good Christmas?  Despite all your protests did you in fact stuff yourself silly and are now sat there feeling like a bloated lump?  You're not alone.  After 2 days of eating curries, sandwiches, chips and kebab meat (yes all festive wasn't it!!), I got to the gym yesterday morning and felt like a helium balloon, fit to burst.  Who remembers Weebles?  Well I felt like one of those too

So after all that over indulgence, I'm back on the sensible train again (until New Years?) and just cheating at the weekends as I've always done.

Over the Xmas period I did something productive other than feed my cake hole, and put together the bare bones of a new project to help clients come to terms and manage their stress levels through massage, meditation and a stress reducing blend of essential oils.  It's not finalised yet, more to come early in the new year.

Which leads me to wish you all a Happy New Year, many thanks for your continued support & patronage, see you in January.



Til next week, good health to you.

Tips for a stress free Xmas

So, as the 25th speeds towards us, are you prepared, spent all your cash on gifts and food, or are you in panic mode wondering how you are going to get everything done?  Then read on to my HANDY HINTS TO AVOID XMAS STRESS and learn how to get the most enjoyment out of the holiday season.

1. Plan ahead;  as far in advance as possible.  Make detailed lists so as not to forget things, delegate tasks to other family members, learn not to micro manage everything.
2. Shop online;  yes I know we have to protect our independent retailers and our high st generally, but this once, when the streets are packed to bursting, it's chucking it down outside, just this once, buy as much as you are comfortable with ONLINE.  If doing your Xmas food shop online reread point 1 and do this as far ahead as possible.
3. Christmas cards;  Do you really need to send all those cards out to folk you've not seen in years and never reply to you?  Do you need the added stress of stupidly expensive postage?  Do what I do; send only to family members and friends you have contact with who do not live locally.  Most of the people we see on a daily basis are on social media.  Tag them all into a single Christmas message on facebook, instagram or twitter.  Saves money, time and expense.
4. Learn to keep calm;  burn some incense or essential oil, play some relaxing tunes whilst you are preparing things, make it more fun.
5. Seating; If you are having someone over to dinner or tea whom you or other family member doesn't get on with, arrange seating so that they are as far apart as possible.  If no-one likes this person, is there a way you can avoid inviting them?  Remember, we are doing stress reduction eg YOURS!
6. Avoid prepping whilst drinking caffeine laden drinks, it will only make any stress worse.
7. Practice your breathing; learn to take slow, deep breaths, again this will aid in controlling your stress levels
8. Have an escape plan;  if all else fails and you are second away from ramming a chicken drum stick down great aunt petunia's throat, make an excuse to leave the room, say you are just going to call someone to wish them a happy holidays, popping out to check on a neighbour who is alone, be imaginative.  Even if it's just for 10 minutes of escape.
9. Make time for exercise; Again this will help reduce stress levels.  Go for a walk outside, walk the dog, go for a bike ride, jog, get outside and breathe in the fresh air, you'll feel much better afterwards.
10. Try not to hit the bottle too much;  it's tempting to neck it back in the hope of making out a situation, but not only may you say something you may regret later, you will feel like crap the next morning.
11. Finally, try and have fun and enjoy it all.  It's only once a year after all and thankfully not everyday if Roy Wood would have his way.
12. Before I forget, finally, finally.....get an invite to someone else's house and let them have all the worry :)

Til next week, good health to you.

For any enquiries, email Michael at synergy_therapies@icloud.com

Make Massage a gift this Christmas

Treat someone special in your life to this wonderful Massage package.  Choose how much time you would like to treat them to, 1, 2, or 3 hours worth of relaxation.  Your loved one can then use their gift in 30, 45 or 60 minute treatment times.

Email me with any questions or to arrange payment of this extra special Christmas gift.  On payment I can supply a gift voucher that can be given to the lucky recipient on Christmas day.  Perfect for the man or lady in your life.

Email; synergy_therapies@icloud.com

5 tips to prevent hair loss

Okay, those amongst you who come to see me on a regular basis cannot failed to have noticed that all this year I have been regrowing my hair, more out of curiosity than anything else since it has been a a long while since I graced waist length black locks back combed to within and inch of its life and then long flowing blonde mane, so, after years of keeping it cropped when I noticed it thinning, I was intrigued to learn what would emerge.  



The result has been better than expected (though no where as thick as it once was.  And I'm going to be keeping it for the forseeable future.  Spookily too, there was a discussion at the gym about hair loss especially menopausal hair loss and I started thinking about male pattern hair loss that my paternal grandfather had so decided to find some basic info with which to jot down here.

We take for granted the hair on our heads and as for all the hair over our bodies, if we don't want it there we can wax or shave it off but how must it feel if our hair starts to vanish and we are not in control of it.

 Alopecia is the general medical term for any type of hair loss which can be broken down into groups of people suffering from hair loss with different causes.  The most common, Male pattern baldness affects 50% of men by age 50.  We've all seen it, receding hair line, leaving the horseshoe shape of hair around the sides and back.  Causes?  Usually hereditary, caused by over sensitive hair follicles to certain male hormones.  A female variant normally affects the hair on the top of the head, a thinning takes place of the hair whereas the male version can leave the scalp totally bald.  Female pattern baldness is still pretty much a mystery, it's not sure if it is hereditary, but is more noticeable among women who have gone through the menopause.  Which brings us to the menopause proper, why does it affect the hair on alot of women's heads?

It's a cliche but the answer lies with "the hormones".Oestrogen levels drop which affect, among a multitude of other things (moods, hot flushes etc) the ability of the hair to grow, while at the same time testosterone levels rise out of control, so that hair becomes thinner, sometimes weaker, skin becomes drier and itchy.  The latter may benefit from increasing the intake of foods rich in Omega 3 eg oily fish, flax.  An unwanted effect of falling oestrogen levels can be the development of facial hair.  

Another form of alopecia causes hair to vanish in patches anywhere on the body and can affect anyone regardless of age or gender.  Usually this lasts a few months before regrowth occurs but can develop into total hairloss on the head or all over the body.  Sufferers of an overactive thyroid, diabetes or down's syndrome can be predisposed to this condition.  In addition stress, trauma, diet and other lifestyle factors can also trigger a loss of hair either to the head or across the whole body.

In most cases a loss of hair is a temporary situation (except the hair pattern variety) and over time it will regrow.  If it doesn't, the psychological effects of losing it can be devastating to people and looking into a cure or some solution becomes a priority.  Doctors can subscribe medication to try and get the hair to regrow, surgery can be used to extract hair from where it is plentiful and replant it into the bald/thinner areas or the easiest solution is to invest in a natural looking wig, like a number of clients I see.  Over the years, as they have gotten over any feelings of trepidation, fear, or embarrassment, now all whip their wigs off before settling down for their treatment.  It can be devastating to see your pride and joy start vanishing, but help is out there if you choose to seek it. 


Til next week, good health to you.

For any enquiries, email Michael at synergy_therapies@icloud.com

Why the direction you sleep can affect your health

So it's a Monday morning, and I've set myself a major project at home.  After 16 years, I'm finally getting round to moving the furniture around in my bedroom and changing the look of the place before decorating next year.  This got me thinking, will lying in a different position affect my sleep?  The more I read, the interesting facts I kept discovering, so I've highlighted some of the more interesting ones below;

Sleep is obviously a key component in achieving good physical and emotional health.  Choosing the correct direction we face can either hamper or boost our sleep pattern, improving or disrupting our health accordingly.  Every article I read seemed to believe that the best direction to sleep in for a restful and undisturbed night's rest is for the head to face east and the feet towards the west (or vice versa).  This is said to supply the body with an abundance of positive energy.

You should never sleep with your head pointing North as this places you in the direction of earth's magnetic field which has a negative effect on our bodies.  Some individuals who sleep this way can experience restless sleep and nightmares.  According to the Hindi religion, sleeping with your head pointing south west also allows the body to be filled with an abundance of positive energy.  They also state that if your head points due South (where I currently sleep) you are looking straight into the eyes of the God of Death, Lord Yama!!! So that's where I've been going wrong!!

Mythology aside, modern physics  informs us much the same information.  The Law of magnetism says the North Pole is a source of negative energy whilst the South is positive.  If your head faces North is receives negative energy from the magnetic field which can lead to tiredness, sluggishness and reduced brain function first thing in the morning.  Feng Shui also highlights the benefits of sleeping with your head facing East too.  So if you do suffer with a bad night's sleep on a regular basis, maybe look at which direction you are facing.  Providing I can shift my bed and the furniture (hello bad back!!) I'm going to go east and see if it makes a difference.



Til next week, good health to you.

For any enquiries, email Michael at synergy_therapies@icloud.com

3 essential oils you can't do without this winter

So hands up, who has already fallen foul of some winter bug or lurgy?  I did have a few days of feeling totally wiped out a few weeks ago with a sore throat to boot so I'm hoping that this is me now out of the winter bug equation.  If you are suffering or wish to be armed with some natural remedies, continue reading to learn how some simple essential oils could save you and your family some unnecessary unpleasantness:(NB for kids under 2 use only half the amount of drops of each oil)

Eucalyptus;

• For a raised temperature add 2 drops to some bubble bath and add to the water.  This also works for aches and pains caused by cold/flu symptoms.
• For chesty coughs, add 4 drops to an egg cupful of olive oil and rub into the chest several times a day
• For congested sinuses, add 2 drops to an egg cupful of lotion or cream nd gently apply (sparingly) to the cheekbones and temples several times a day.

Chamomile Roman:

• To aid sleep, put 2 drops of oil onto a tissue and place inside the a pillowslip or under your bottom sheet near the place the head will be resting.  The oil will evaporate to give a relaxing aroma to the room.
• Add 2 drops of the oil to your bath water to aid relaxation.
• For red angry skin or a high temperature, add 4 drops of the oil to an egg cupful of lotion or cream and apply sparingly throughout the day.

Sweet Orange:

• To help stop the spread of infection and lift the spirits add for drops to an oil burner or fan vaporiser
• To help with sickness and other digestive disorders, add 4 drops to an egg cupful of olive oil and massage the abdomen gently several times a day.
• To lift the spirits, add 2 drops to your bath water

Til next week, good health to you.

For any enquiries, email Michael at synergy_therapies@icloud.com

Could the shirt on your back be harming you?

You've heard the phrase, "You are what you eat", I'm sure, but have you ever considered this: "You are what you wear"?  Apart from vegetarians who avoid leather on ethical reasons, what else should we be conscious of.

You may be aware that more and more synthetic chemicals are creating an allergy epidemic, we are less savvy when it comes to our clothing.  Since the 70's chemical finishes have been applied to our clothing.  This is happening more and more, and some of the substances being used include carcinogenic toxins and have been found in clothing as well as bedding.  The toxins rub against our skin and can be absorbed by our bodies, negatively effecting our health and wellbeing.  One of the most commonly used chemicals is formaldehyde, a well known human carcinogen.  Formaldehyde is presented on shelves as "easy care", "non-iron"or "stain resistant".  It is also used to flame proof children's nightwear.  It doesn't come out through washing. 
Other toxic additions to our clothes include PPD, trichloroethyne, brominated flame retardants and perfluorinated chemicals.  Triclosan, if overused, can lead to resistance to antibiotics.  In addition, sufferers of eczema or similar skin conditions, may find their condition is worsened by wearing certain items of clothing without them realising their clothes have these toxic finishes to them.

Some school uniforms contain teflon and other chemical finishes as standard along with solvents within the collars.  Other clothing descriptions to be aware of include "water repellent", "anti-static", "antibacterial" or "antimicrobial".  We all have to wear clothes in our lives (well I know I do unless you are a closet naturist on the side) and it can be difficult to research what is hidden in what we are wanting to buy.  If you are seriously concerned by what is coating what you place on your skin, try swapping to 100% organic cotton, especially if you do have a chronic skin complaint.  A friend shops at eczema clothing for both herself and children and swears by them.  Click the logo below to be taken to their site



Til next week, good health to you!

Take the tram

Could a curry help cure cancer?

With it being cancer awareness month, now seemed to be a good time to bring this up, namely the promising evidence that a simple ingredient many of us have in our cupboards, especially if you love curries, is proving to be an effective tool in treating certain cancers.  The ingredient?  Turmeric

Turmeric is a part of the ginger family and is grown widely in Southern Asia.  It is turmeric's active ingredient, Curcumin, that is causing such excitement.  Used over 1000's of years in Ayurvedic medicine, the modern medical community are cottoning on to the benefits of this golden powder.

Studies have shown that curcumin;
1/ inhibits the growth of harmful bacteria in the stomach that can lead to stomach cancers and ulcers

2/ is an anti-inflammatory.  Inflammation can be a precursor for some cancers

3/ it boosts cellular antioxidants, allowing our cells to operate at optimum levels and reduce stress

4/ it protects the liver by helping it switch off damaging proteins, leading experts to think it would be useful in patients receiving chemo treatments that can be damaging to livers

5/ it may suppress the start of some tumours or stop them as it acts on the signalling system of certain genes that activate cancer formation.

Research continues.  Spiced green tea with added curcumin has been shown to be a double whammy in treating cancerous cells. Studies have shown that the spice can kill entirely some cancer cells.  Research has shown that a constant presence of curcumin in the body is vital in maintaining it's effectiveness.  But it isn't a simple matter of having a curry everyday, as there is insufficient curcumin in an average curry.  Between 3-8 grams of curcumin a day has been shown to be an effective amount to reap the benefits.  Supplements are available on the market, Solgar, I know do a good one.  Research has also shown that using turmeric with black pepper seems to increase it's absorption.

There is a huge excitement over the use and potential advances in cancer treatment that curcumin could bring.  We will have to wait and see what the medical community decides.  

My early morning, under the duvet workout

Good Morning, did you enjoy the weekend weather?  Did you go to Goose Fair?  Although I enjoyed the sun, I was, for the most part, working most of it but it was nice not to have to dodge showers as I did so.

I don't know about you, but the last few weeks, with the darker mornings, getting up and out of bed has really taken an effort and the motivation to do anything takes some finding.  To try and perk myself up, I've begun to perform some under the covers exercise and stretching (no making up your own jokes here, thank you)to rid myself of any post sleepy stiffness.

Firstly, I lie back on the bed and stretch my legs and feet as far as I can to the foot of the bed as well as stretching my arms and hands far into the air, and just hold it and sink into it, feels really good.

Then I sit up, and with my hands on my shoulders, perform shoulder rolls forward and back.  Then try stretching your arm across your chest, repeating both sides, to really loosen up those shoulders.  Warm up your ankles by wiggling your feet about, scrunching and unscrunching your toes, that sort of thing.

Sitting up in bed, straight back, slowly bring yourself forwards, bone by bone towards your legs until you feel a stretch in the back of your legs, hold a few seconds, then slowly return to sitting.  Tilt your head from side to side,slowly, rotate the head, don't be alarmed if you hear lots of creaks and cracks, as your bones and muscles start to come to life again.  These are just an example of things you can do, whilst still in the womb that is your duvet, to prepare your body for what lies ahead, and they need only take a few minutes to complete.

For any enquiries;
Email synergy_therapies@icloud.com

The healthier pink salt

Have you noticed how over the last few years the popularity of Himalayan Rock Salt has increased? I for one was totally oblivious to it's existence up until then.  So let's learn a bit more about it;

Hundreds of millions of years ago, crystallised sea salt beds from an ancient sea were covered in lava and protected from any form of pollution or degradation.  Over millions of years, this sea bed was raised high into the sky through plate tectonics forming the mountain range of the Himalaya we know today.  This pink salt was discovered buried deep in the mountains and is considered to be the purest form of salt on the planet.  The unique colouring of the salt is due to it's rich mineral and energy rich iron content.


What are the benefits of the salt?  Since it was formed from a natural process, like the nutrients in fruit and veg, the nutrients in pink salt work  in tandem with, and, complement each other.

Natural salts are rich in iodine (essential for thyroid health) meaning artificial additives are not required.

The salt grains are larger than refined salt grains, meaning the components are less compressed which results in there being less sodium per serving compared with the refined variety.

Pink salt is packed with 80+ minerals & elements, and include sulphate, magnesium, calcium, potassium, bicarbonate, bromide, borate, strontium & fluoride

Because of these minerals, Himalayan pink salt can create a balance of the electrolytes in the body, increase hydration, regulate water content both within and outside the cells of the body.  In addition it rebalances the ph of the body between acid and alkaline and can help with acid reflux.  The salt prevents muscle cramping, aids the metabolism, strengthens bones, lowers blood pressure, helps the intestines absorb nutrients, improves circulation and helps the body remove toxins.

So what is wrong with traditional table salt in comparison?  First off it is stripped of all its minerals, is chemically cleaned, bleached and heated to an unnecessary  high temperature.  Also it is treated with an anti-caking agent which prevents it from dissolving in our bodies, instead leading to a build up within our organs and tissues causing potential health issues.  Finally the iodine that is added to table salt is usually synthetic which can be difficult for the body to process.

As well as using Himalayan Salt in food and drinks, it can be used in the bath to soothe tired muscles, pink salt rocks are retailed as decorative ornaments for candles and lamps, the latter being a great air purification method.

For any questions, enquiries;
Email synergy_therapies@icloud.com

Is your breathing giving you a stiff neck?

Morning,
How are you now that we are "officially" into Autumn? Ok, who, after last weeks edition, went to The Range to see if the Xmas decs were out?  I can confirm that someone did and guess what?  Our fears were confirmed and Christmas had already begun on Bank Holiday Monday!!  So depending how you feel about the whole festive thing, The Range may be a place to avoid until after Halloween at the earliest.

On Saturday I attended The Big One Fitness day at The English Institute of Sport in Sheffield.  A wonderful day spent doing various exercise sessions & lectures.  One session was dedicated to Wellbeing and looking at treating the body "wholistically".  Wellbeing was defined as "A state in which a human being functions at an optimal level of integration between the elements of body, mind & spirit.  The well individual is one who is happy,healthy, and whole and who perceives his/her life as one with meaning and purpose".

We then went through how the body becomes imbalanced and the effects on the body each phase produces.  One thing that came up was the importance of breathing correctly and here is what was like an "Eureka" moment.

Hands up if you suffer with a stiff neck?  Even after a (hopefully one of mine) massages, do you sometimes still think there is tension in the neck area?  Maybe we have to start looking at your breathing, learning to use your diaphragm because, believe it or not, we use the muscles of our neck to breathe.  If we breathe incorrectly,take shallow breaths, not enough oxygen enters the body.  To enable our bodies to perform everyday tasks, our neck muscles become overworked and stressed attempting to get sufficient oxygen into the body.

In a cruel twist of fate, our neck muscles are linked to the sympathetic nervous system (that which operates without any human interference) so when they are overworked, this system releases stress hormones (the fight or flight response), so we begin feeling stressed, agitated, panicky etc which aggravates the condition and so things start to spiral out of control.  By learning to breath correctly can result in an array of health benefits.

The next image will give you an idea on how and where we should breathe,in through the nose, out from the mouth.

The next time you come for treatment and your neck is stiff, let's look at your breathing

Til next week, take care

MB

Can you hear me Mother?

CAN YOU HEAR ME, MOTHER?

I had this phrase repeated to me many times yesterday afternoon during a mass hopi ear candleathon.  One of my in-laws is pretty deaf; part old age, part build up of wax and he finds that a hopi treatment periodically helps him hear a bit better as a large amount of wax is removed.  Of course, being of a certain age he fondly remembers the entertainer Sandy Powell and his catch phrase, "Can you hear me, Mother?"

Of course then, the rest of the family decide to join in having a Hopi treatment themselves, ending it with the catchphrase.  So whilst the rest of Nottingham enjoyed the glorious weather (and maybe the Riverside festival as I did on Saturday) I was wrist deep in good old ear wax!

So what types of conditions would benefit from a Hopi treatment?

  
A build up of or excessive earwax can benefit from the treatment and feels less invasive than syringing.  Hopi can help with conditions such as tinnitis and sinusitis, soothing the passages inside the ear, rebalancing ear pressure.  Some people suffering with poor sleep have said that they sleep better afterwards as the treatment itself is very calming & relaxing.  In the past I have also treated clients who have an imbalance of pressure within the ear following a plane trip and they have found that Hopi helps.  In a similar way too, I've had clients who, after swimming, cannot rid themselves of that "sloshing around" feeling in their ears from trapped water, have found Hopi beneficial.

So that's a brief lowdown on what Hopi is.  Many people have heard of it but are not quite sure what it entails.  Try it yourself the next time your ears are blocked or are not feeling 100%

Does exercise leave you walking like John Wayne?

Hope you are good and fighting fit.

Talking of fit, who has been following the Tour de France?  How the hell do they get up those mountains for a start?  And they do this for 21 days!! Last week my legs were wobbly & sore after returning to a conditioning class I'd avoided for 5 weeks due to foot/ankle pain.  Admittedly, it was a tough class, but I like to think I'm pretty fit but I was left walking like John Wayne for 2 days.

How do the riders on the tour avoid the lip biting, painfully sore leg syndrome known as the DOMS (delayed onset muscle soreness)?  Doms is a symptom of exercise induced muscle damage or as my mother calls it "doing too much again"!

This dull aching pain in the muscle is accompanied by tenderness and stiffness of the affected muscles.  The intensity of soreness intensifies during the first 24 hours after exercise, reaching it's peak up to 72 hours then gradually declines over the next 7 days.  So for these riders to go at it for almost 3 weeks, they must be super fit and have some talented physios and therapists around them to keep them going.

A common myth is that a build up of lactic acid in the muscles causes the soreness and pain.  Research has shown that tiny lesions in muscle fibres are the basis of DOMS, which in turn prohibits the movement of CALCIUM through muscle. This build up of calcium results in the body releasing substances that break down muscle protein. This causes inflammation and pain due to an accumulation of histamines and potassium.

In an ideal world, we'd gradually build ourselves up to do exercise, doing a bit more each time, but what if you're on holiday and go for a long walk or hike?  It's a nice Sunday afternoon and you go for a long bike ride?  Even spending alot of time in the garden in one go can result in a total body failure the next morning as you seize up.  What can you do?  Give me a call is the right answer, as massage will free you up, introduce blood to the affected area and release the build up of toxins in the muscle fibres.  It might not always be the most relaxing of experiences but it will make you feel loads better afterwards.  So if you or someone you know is going for it but is complaining of sore legs or arms, please get in touch, I can help.  5K or 10K run on the horizon? No problem, book a post race session to aid your recovery.

DOMS, don't suffer in silence (you can't stay silent though, every movement is agony, punctuated with ooh's and aargh's and stronger expletives)
 


 

For any questions, enquiries;
Email synergy_therapies@icloud.com

Is your phone a pain in the neck?

I was struggling this week with what to write about until an incident on the way to the gym earlier prompted me to highlight something which I'm sure we've all encountered, namely the ipod/iphone/smartphone obsessed individual who cannot go more than a single step without having to have their head glued to the screen to the detriment of all those around them.  

Today I had to pull up sharply as a guy, looking at his screen, despite me ringing my bell and shouting at him to look where he was going completely walked across my (cycle) path, oblivious to my prescence.  As I nearly flew over the handle bars, was he aware I was there?  Nope, still engrossed in a game of Angry Birds or what ever he was looking at.

But we see this all of the time, people walking into each other as they are "Screen glued", walking out into oncoming traffic, I've witnessed too people walking out in front of trams, and don't get me started when they are plugged into headphones too.  As ignorant as this behaviour is and how arrogant these individuals are in assuming the rest of the world is going to look out for them, as a therapist I dismay at the damage this continual activity is doing to peoples necks and general posture.  Screen glue or as the media describe it as "text neck" is a growing epidemic with a potential of damaging our bodies permanently.

The posture we adopt when we look at our screens increases the stress on our necks and can cause excessive wear and tear.  Our heads weigh between 10-12 pounds, as we angle our heads to look at the screen, the weight placed on the head to maintain an angle of viewing can, at most, place an additional weight of 60lbs onto the neck! We are also increasing our risk of headaches, difficulty in breathing and general back pain.  Take a look at the graphics 


People don't realise how often they are looking at their phones or for how long, and are oblivious to the damage they are doing.  This isn't the first time our mobile devices have been the cause of physical distress to our bodies;  some years ago, gp's were seeing a rise in finger/thumb injuries due to patients constantly typing on their blackberry phones resulting in repetitive strain.  Reports have also highlighted "iphone/pad" hand from repetitive swiping of the screen.  The US (and after today, I'm sure the UK) has seen an increase in pedestrian deaths from people being too engrossed in their technology to look what they are doing.

Performing neck and chest stretches on a daily basis can help release some of the stress placed upon the neck and shoulders.  I could suggest spending less time looking at your screen (yeah right!) or adjust the angle at which you view it.


In response to this problem, my upper body/back/full body massages now include more neck and shoulder stretches with an effective stretch to the cranium too to reduce strain and incidences of headaches brought on by stress, physical and mental.  Try it for yourself the next time you book in.

 
 synergy_therapies@icloud.com

Price list and treatments Summer 2015

Many thanks to a caring client for pointing out that not everyone is aware of all the treatments that I can offer so to address this I have produced a handy A5 leaflet, the cut and pasted version is below.  Alternatively, if you'd prefer me to send you a hard copy of it, then do get in touch.  Please note, these are my prices, prices charged by The Riverside may vary.

Massage Treatments
Choose for relaxation, de-stress or deep tissue, massages are priced by treatment time required
Upper Body (neck, arms, shoulder, back)
Lower Body (glutes, legs, feet)
30 mins £23 – 45 mins £30 – 60 mins £40
Combine the above, 75 mins £45

Indian Head Massage
Relaxing seated massage to back, neck, shoulders & scalp
30 mins £25
Skincare Treatments
Restore lost vitality & achieve noticeable improvements to your skin
Relaxing Facial (up to 60 mins) £35
Incl; Cleanse, exfoliate, mask, relaxing face/neck massage
Skin Conditioning (up to 60 mins) £40
Specialised gels are used to address oily, dry or blemished skins, skin tissues are tightened so reducing the appearance of fine lines & wrinkles
Hopi Ear Candles 
Relaxation, headaches, ear/sinus problems 45 mins £25
Heel Peel
Diminish & soften cracked heels 30 mins £23
Deluxe; includes foot spa and massage 60 mins £35
Eyes
Lash tint £8 – Brow tint £6 – Lash + Brow £12
Try to give at least 24 hrs notice for a cancellation.  Failure to do so may result in a 50% or £20 charge, whichever is greater, for appointments that cannot be filled.
Appointments available over 7 days, with evenings on request
I look forward to welcoming you soon

Email: synergy_therapies@icloud.com

Is your suncream up to scratch?

SUN SMART


The smile the sun puts on our face, the spring it puts in our step and the flowers it brings for our pleasure, it's hard to believe that the warm and wonderful sun we enjoy can be damaging & dangerous.  Facts are, however, that over exposure to the sun has caused a dramatic increase in skin cancer.

Scientists believe the sun causes 90% of the ageing of the skin and that the most effective tool in the war against this and skin cancer is the use of SPF(Sun Protection factor).  This is a number assigned to a product to measure the length of time it can, in theory, protect skin from reddening from UVB rays compared to not having any protection.  Eg, if someone's skin takes 20 minutes to redden without sun protection, a product with an SPF 15 will protect the skin 20 X 15 or 300 minutes, in theory, i must stress.  SPF only measures protection against UVB rays, UVA rays are not covered by the SPF rating.

A good SPF product should provide a broad spectrum of protection until a basis for UVA protection is established.  Broad spectrum indicates the capability to provide some protection from both UVA/UVB.  If a product contains Zinc Oxide and or titanium oxide, then it should be effective against UVA rays.  Broad spectrum sunscreen provides protection against melanoma, whilst a sunscreen that does not carry broad spectrum protection will not.  

Have you also heard mention of UVC rays?  Don't worry, these rays are almost completely absorbed by the ozone layer and do not affect the skin.

UVB rays stimulate Vitamin D production in our bodies but are also the cause of sunburn and harmful skin cancers if exposure is regular and prolonged.  UVA rays are not fully blocked by the ozone layer and they are instrumental in photosynthesis in plants.  90% of the suns rays that hit the earth are UVA and unfortunately penetrate deeper into the skin than UVB, where they damage collagen and elastin fibres in the dermis causing premature ageing and risk of skin cancers.  It is worth noting that UVB rays cannot penetrate  through glass and water, but UVA rays can.  They are also present in fluorescent lighting, so even if you work in an office, wearing a broad spectrum sunscreen is highly recommended.

UVA and UVB rays are at their highest between 10am-4pm, making sun protection essential between these times.  Over exposure can irreparably damage skin cells, mutating the DNA that keep cancer cells in check.  UBB rays don't penetrate the skin as deep as UVA, as previously mentioned, but still cause damage to DNA.  

A physical sunscreen is not absorbed by the skin, it reflects the rays away from the skin. Products that include zinc are shown to have no adverse reactions to the skin.  Zinc's only downside is that it makes the product leave a white/ashen film to the skin.  Things have improved in recent years, with less white filminess and a UVA sun protection of SPF 15.  Moreover, products that have used nanotechnology leave no white residue and have an SPF 30 without the use of additional chemicals.  

Chemical sunscreens provide broad spectrum protection against UVA/UVB.  They can irritate certain sensitive skins, so a patch test is advised and leaving for 48 hours before applying broadly onto the skin to avoid a major skin reaction.

In closing, even products with broad spectrum SPF's cannot completely block the sun.  Some UV radiation reaches & penetrates the skin, generating free radicals and attacking the living cells of the dermis.  Common sense and care should always be taken when heading out into the sun.

Health Advice......from 1967

Here's to good health!

While I was at my mum's last weekend, sorting through old comic and books that I had as a child, I came across one of several Ladybird books called "Your Body".  Inside it gave explanations to various stages of our development, how various parts of our body work etc, the final 2 pages were given over to good health and after reading it I started thinking that despite all our technological and medical advances since this book was published (1967) despite all the fad diets, a revolution in exercise and fitness and the contradictory nature of so much research to do with health, our diet etc, what this book says, in a nutshell, is so simple and relevant still today, so I'm going to copy it for you and let me know what you think.

Your body is a highly efficient machine, wonderfully packed inside your skin, and in good health is natural and normal.  But you can help by being sensible.

People differ in the amount of sleep they need but a general rule is that at 6 years old you need 12 hours, at 10, ten hours; at 14, 9 1/2 hours and at 17 and older, 8 hours.  Go to bed before you are "tired out", and if you find it difficult to wake up you need more sleep.

Proper food is vital, a correct fuel is to an engine.  Remember that fresh fruit, fresh vegetables and milk are good for you.  If you must eat between meals have fruit or nuts, sweets can ruin your teeth.

Regular exercise is necessary, especially when you are growing.  Muscles need it; it makes your blood flow faster and the deep breathing is good for your lungs. The rules of health are simple; clear the bowels every day at the same time; wash well, clean teeth, nails and hair.  Work hard, play hard and be sensible about the rules of health, don't be silly enough to smoke and your body will give you the greatest blessing of all - good health!

Did you enjoy that?  It still makes alot of sense, don't you think? (I must admit I read it envisaging it being read by one of those Pathe newsreel reporters, all very frightfully frightfully wot wot!)
Here's to good health, old bean

I'm ditching the dairy

Time to ditch the cow's milk? If you are struggling with your weight, have IBS, suffer with angry breakouts on your skin or debillitating headaches?  If so, then this may be a question you should be asking yourself.  If you're feeling especially brave, try ditching the dairy altogether. So what can be used as a milk substitute?   I'm going to try this myself, and give almond milk a go, made from water and finely ground almonds that are strained to remove skins and sediment, producing a milk high in essential vitamins and minerals, including vitamin E which is effective in preventing cancer.  It is also lactose free and an ideal drink for veggies as it contains no animal products. As a kid, I was encouraged to drink my milk for strong bones and teeth and can you remember being given a free bottle a school at break time?  I hated this if only for the fact I didn't like the cream on  .the top and would try to tip it somewhere or give it to a friend.  Nowadays, women at risk of osteoporosis are encouraged to drink the white stuff to prevent brittle bones.  Strangely though, western society, which sees countries containing some of the biggest milk consuming nations in the world, have the highest number of fractured his in women over 50!  The cause?  Poor bone density!  So how can this be, if collectively we are drinking so much of calcium rich dairy milk. Basically, animal protein, unlike that derived from plants, increases the acidity of the blood and tissues of the body, which itself prefers a more alkaline environment.  In order to reduce its acidity, the body uses calcium.  Where does this calcium come from? Yep, bones. What does this do?  Reduces the strength of them resulting in an increased risk of.....fractures.  Other conditions thought to be related to the consumption of cow's milk, include Multiple Sclerosis, and arthritis.  Dairy products also produce more mucus in the body, in the lungs, sinuses and throat, so eating dairy when you have a cold will exacerbate the situation. Dairy is also frequently flagged as a cause of many food allergies.  Switching to a skimmed or semi skimmed variant is of no help as these contain concentrated levels of allergens. So I am going to give a non dairy milk a try and see how I get on.  There is of course soya milk as another alternative to dairy.  Let me know if you have made the change from dairy milk, as I'd love to exchange views.

The Mechanisms of Sleep

The Mechanisms of sleep

As someone who, just recently, seems to fall asleep whenever I sit down and witnessed several clients drift off to the land of nod whilst receiving a massage this week, I thought it would be interesting to learn more about the activity we all have in common throughout our lives.

The time we spend sleeping is very important as many essential functions take place.  Long term loss of sleep can lead to serious character disorders, memory problems and abnormalities in hormonal secretions.

The process of going from awake to sleep is controlled by an internal body clock which is itself influenced by the passage of day into night.  Sleep is caused by a build up of chemical substances deep in the brain, including serotonin & melatonin which are produced during our awake time and the influence of daylight.  Without daylight, the cycle of our passage from awake to sleeping would be around 25 hours as has been demonstrated by experiments of people living in caves, space travel and the blind.  In addition, meals, travel, leisure help to regulate our biological clock to 24 hours.

Sleep Cycles

Sleeping at night is not a single continuous event, but a succession of 4-6 cycles of 90-100 minutes each.  Each cycle consists of slow wave sleep and REM sleep(rapid eye movement).  As we fall asleep, our breathing slows down, eyelids close (obviously :)) and muscle tone decreases.  We then move into a light, slow wave sleep where the breathing is deep and regular, muscle tone is low and at this point it is still easy to wake up.  This is the stage most clients get to during a relaxing body massage.  At the start of the night, this period lasts only a few minutes whilst at the end of the night, anything up to 45 minutes.  Deep slow wave sleep follows, breathing and heart rate are low and all muscle movements have ceased and the sleeper no longer reacts to sounds.  Waking up is difficult, and if occurs, can mean the sleeper experiences tiredness during the next day.  This stage lasts 30-60 minutes at the start of sleep, then only a few minutes later during the night.  REM sleep is a stage of agitated sleep with rapid eye movements, changing facial expressions, variations in breathing, intense brain activity.  This is the period where dreams occur and all the info gathered during the day is memorized.  Initially this stage lasts 2-3 minutes, increasing later in the night to 20 minutes.  Each cycle is ended by a phase where the sleeper wakes for a few minutes.  This waking can be real or virtual, it is a feeling of pleasantness and of being rested.

So while we are sleeping, what is actually happening to our body's?  The muscles at rest during slow wave sleep receive a large amount of oxygen and nutrients including high energy molecules that will fuel them the next day, whist also eliminating waste such as lactic acid.  Our hormones also go to work during sleep with higher levels of renin (controls arterial blood pressure), prolactin (hormone of desire and lactation) and growth hormone.  Cortisone(relating to stress in the body) and melatonin (that which helps us to sleep) are at their lowest around 3am.  Our memories are made as we sleep;during deep sleep data from our previous day is sorted and stored whilst connections to old memories is made during REM sleep.

We all know someone who has had insomnia even if we haven't had it ourselves.  Sufferers can experience both physical and mental health consequences.  There are several types of insomnia; 

1. Occasional insomnia (1-2 nights from time to time for a person who normally sleeps well) is the most common and is usually caused by worry
2. transient insomnia may last a few days to a week.  It, too, is caused by a particular stress or worry in the person's life
3. Primary chronic insomnia does not have any defined physical or mental causes.  It is the result of being conditioned into thinking sleep is a bad thing and is awake for long periods throughout the night if sleep is attained at all.

Although not a cure by any means, a relaxing gentle massage is a proven fix to giving someone with the first two types of insomnia, some welcome release and acts as an aid to a restful nights sleep.  Clients who fall asleep on the couch, come back to me and said that they slept wonderfully following their treatment.  Massage works on both the nervous and hormonal systems to release tension and stress, flooding the body with anti stress hormones and encouraging the body to want to curl up under a blanket and have a good sleep.

Vitamin K

VITAMIN K

Tell me something about Vitamin K.  We've all heard of it I'm sure but do you actually know anything about it, what it does, what foods it can be found in?  Ask anyone about about Vitamin A,B,C, D etc and you're likely to get some feedback about them but Vitamin K, I for one am at a loss.  So on your behalf (and mine) I've done a bit of googling and this is what I've come up with.

Vit K is a fat soluble vitamin that plays an important role in blood clotting and along with Vit D, in building strong bones, maintaining a healthy heart and is essential for all other body processes.  Many of us are deficient in the vitamin, much like Vit D too.  We may have sufficient to allow clotting of the blood if we cut ourselves, but evidence suggests that above that, we all fall short when it comes to maintaining a healthy state of being.  A deficiency of VIt K can lead to varicose veins (damn, is that why I've got one on my left calf?), osteoporosis, some forms of cancer, certain kinds of dementia, and tooth decay.

There are 3 types of Vit K

1. K1 is found natually in plants, especially green veg.  K1 goes straight to the liver and is important for the blood clotting process.
2. K2 is made from bacteria that live in the intestinal tract.  It goes straight to our blood vessels and bones.
3. K3 is a synthetic form that many scientists frown upon as it has been linked to toxicity when injected.

It appears K2 is the most important type and the best one to go for if looking for a Vit K supplement.  It prevents hardening of the arteries.  It also helps prevent osteoporosis as it acts as a "glue", enabling calcium and other minerals to bond themselves onto bone tissue.  In order for the vitamin to be absorbed by the body, you must have some fat to accompany the K2 rich food your are eating or supplement you are taking.

So the vitamin is found in green leafy veg, fermented foods contain high amounts, raw butter, meat from grass fed animals.
People who should look at introducing Vit K into their diet by some means include;

• Eating a poor or restricted diet
• Suffering from Crohn's disease and other digestive/intestinal complaints
• Taking antibiotics longterm, cholesterol drugs or aspirin

So there you have it.  I hope you found something interesting to take from this, I know I have got a few cogs creaking in my brain over a few health issues of my own.  Let me know your thoughts :)

Travel healthily this summer

TRAVEL HEALTHILY THIS SUMMER

We all know that when we travel overseas, the sanitation in some countries is far below what we expect in the UK, and that we SHOULD take precautions but sometimes forget to do so.

Before you go check with your GP if you require any jabs for the country you are visiting.  Allow several weeks before you travel to enable the vaccination to get into your system.

Prepare yourself a first aid kit to pack in your case; Include anti-diarrhoea and rehydrating products, antihistamines to combat allergies and insect bites, a laxative, antiseptic cream for burns, grazes, antiseptic eye lotion, aspirin/paracetamol for pains, fever, HANGOVER, bandages and plasters, anti-mosquito product, sun block, condoms, scissors.

When you arrive at your destination, be aware that in some countries the drinking water is not safe so avoid drinking from the tap or using it for brushing teeth.  You can boil the water and add water purification tablets.
In hot countries it can be best to avoid eating salads.  Choose fruits that require peeling to avoid ingesting any germs.  Avoid having ice placed into your drinks in the event it has been made from local tap water.

If you are travelling within the EU, ensure you have a European Health Insurance Card, as this will entitle you to state provided medical treatment in the country you are in for FREE.  The card is also free to obtain.  Get yourself good travel insurance too and finally........have a great and safe too. 

Love your Vitamin A

VITAMIN A

Vitamin A is also known by the name Retinol and plays an important part in the every day functioning of the body.  It helps with the working of the immune system, helping our bodies to fight infections and diseases. It enables us to see better in dim light and is vital in keeping our skin and the linings of some internal organs healthy eg the nose.

Good sources of Vitamin A include cheese, eggs, oily fish, butter, milk & yoghurt.  Liver is also a good source of the vitamin provided you do not eat it more than once a week, due to the richness of the vitamin within liver.  I'm sure we've heard the tale of the hunter who killed and ate a Polar bear's liver which killed him as the bear's liver was very rich in Vitamin A.

You can also ensure you have sufficient levels of the vitamin by including foods with beta-carotene within them;  think red, green, yellow leafy vegetables, (peppers, carrots, spinach), yellow fruit such as mango and apricots.

Unlike some vitamins & minerals, you do not need to consume it every day, as any surplus the body has, it stores until it is required.

Vitamin C

VITAMIN C

Also known as ascorbic acid, this vitamin is an essential ingredient for a healthy body and is found in fresh fruit & vegetables.
Most of us grab something filled with vitamin c when we have a cold, but what other conditions benefit from taking this vitamin?  Quite a few to be honest; acne, bronchitis, HIV, dysentery, boils, TB, and infections of the bladder and prostate.  It can also be taken to alleviate depression, physical & mental stress, fatigue and ADHD.  Eating Vitamin C also increases the amount of iron absorbed from our foods.  There is also evidence that Vit C can also protect the heart and blood vessels, aiding in a reduction in the risk of stroke and heart attacks.  Physical endurance is improved by having vitamin c in our diet as well as an aid to reducing the signs of aging as it helps to support the cells of the body including collagen which when they begin to deplete, cause fine lines and wrinkles to form.

Smoking reduces the levels of Vitamin C in the body
To ensure my levels of this vitamin are topped up, I take a Vit C supplement every day, my favourite one is by Quest, available from most independent health food shops.