IS YOUR LIVER STRESSED?

Good morning folks,
Well it's all over and done with for another year, Xmas and New Year seem to come and go quicker and quicker each year.  Are you regretting all the over indulgence?  Do you feel like you need a new liver?

The liver is the heaviest and the second largest organ in the human body. It is probably one of the most hardworking organs of the body and performs a number of functions. It is a key player in our body’s digestive system as whatever you eat or drink passes through it.

The liver flushes out harmful toxins and wastes from the body. Hence, it is very important to take care of the liver and ensure that it is in good condition. If not taken proper care of, the liver slows down, and toxins start accumulating in the body and tissues. Luckily, whenever there is something wrong with the liver, it displays certain symptoms or warning signs that indicate that it isn’t working properly. Some people experience a sudden weight gain, and even though they try their best, they are unable to lose weight. Some of the obvious warning signs are as follows:

1. There is hormonal imbalance in the body.
2. Improper digestion of food.
3. You experience anxiety and depression quite often.
4. Constant headache.
5. Joint pains.
6. You feel lethargic.
7. Chronic fatigue.
8. Facial acne.
9. Abdominal pain.
10. Diarrhea or constipation.

Now, the next question that arises is how can you take good care of your liver, and if your liver is not functioning well, what can you do to improve its functioning? The answer to these questions is very simple. Firstly, eat food that is beneficial for your health, and secondly, bring about some positive changes in your lifestyle. Here are some tips and tricks that can help you maintain a healthy liver:

1. Drink plenty of water.
2. Eat healthy fats.
3. Go for a balanced diet that includes everything from plant proteins and meat to seeds and nuts.
4. Avoid processed foods.
5. Try to eat more of organic foods that are low in sodium and other toxic substances.
6. Refined sugar is not good for our health so try to minimise its consumption.
7. Do not cook food in inflammatory vegetable oils such as sunflower oil, corn oil or safflower oil.
8. Reduce the consumption of fructose.
9. Spinach, cabbage, parsley, chicken, and eggs are rich in amino acids. Eat more of them.
10. You should also consume foods that are rich in sulphur, such as broccoli, eggs, sprouts, garlic, etc.
11. Reduce alcohol consumption.

Til next week, take care

DON'T LET A FLEA RUIN XMAS

Are you planning on some walks in the countryside this holiday period?  are you an avid dog walker?  Without wanting to put the dampeners on everything, be aware of ticks and any bite marks on your skin after your walk.  There is an increasing trend of reported Lyme disease in this country that is caused by infected ticks and fleas.  If detected early on, recovery is quite simple, if left, long term complications can arise.
Two thirds of people who receive a bite from an infected flea/tick develop a raised red rash much like the bullseye of a dart board.  Other symptoms include flu like feelings, tiredness, muscle/joint pain, fever, stiff neck.  More serious symptoms develop weeks, months or even years later including arthritis, paralysis and other nervous system complications, heart problems and meningitis.

Check yourself or your pet after a walk in the woods, fields or park for any ticks attached to skin or fur.  If you feel any of the mentioned symptoms it is wise to get your gp to check you out.  Detection via a blood test may take several attempts over several weeks as the disease is initially undetactable in blood in the initial few weeks.  If you're found with the disease, antibiotics ar usually prescribed.  If you've left getting diagnosed for some time, it may be necessary to see a specialist in microbiology or infectious diseases.
Here are the NHS top tips to reduce your risk of catching Lyme disease.

• keeping to footpaths and avoiding long grass when out walking
• wearing appropriate clothing in tick-infested areas (a long-sleeved shirt and trousers tucked into your socks)
• wearing light-coloured fabrics that may help you spot a tick on your clothes
• using insect repellent on exposed skin
• inspecting your skin for ticks, particularly at the end of the day, including your head, neck and skin folds (armpits, groin, and waistband) – remove any ticks you find promptly
• checking your children's head and neck areas, including their scalp
• making sure ticks are not brought home on your clothes
• checking that pets do not bring ticks into your home in their fur

Now you're feeling all itchy & scratchy at the thought of ticks and fleas, I'll wish you a cheerful yuletide.

FIDGET YOUR WAY TO BETTER HEALTH

Good morning folks,
Are you or do you know someone who cannot sit still?  Do they constantly fiddle with their hands or shuffle their feet much to your annoyance?  We all know that sitting for long periods of time at a desk or on a long haul flight reduces the flow of blood to the legs, which may contribute to cardiovascular disease over time. New research now shows that fidgeting can be beneficial to our health.

A study set out to prove that a small amount of leg fidgeting could prevent a decline in leg vascular function caused by sitting for an extended period.  A sample of 11 young men and women were used, having their leg vascular function tested before & after 3 hours of sitting.  Whilst they were sitting they were encouraged to fidget one leg for a minute, either shuffling, tapping etc.  They then repeated this after a 4 minute rest.  The second leg remained still throughout.  When the researchers tested the subjects afterwards, they found that the active leg had increased blood flow whilst the other had reduced blood flow.  With such a small sample, the result was hardly conclusive but it does give food for thought.  In the real world, the researchers recommend tapping both legs to maximise the health benefits but also caution that fidgeting is not a substitute for walking & exercise which provide better overall cardiovascular benefits but if you are unable to take regular breaks to get up and stretch your legs and move about, then fidgeting is an alternative to consider.

Until next week, get fidgeting :)

TRY THIS FOR HEALTHIER LOOKING SKIN

Good morning folks,
Of late it seems that everytime I switch on a daytme magazine programme, at some point Turmeric Face Masks are mentioned.  I was dubious that such a thing existed but further investigation shows that they are real, with commercial ones available as well as recipes for homemade ones.

Have you ever used turmeric powder?  The smallest amount seems to stain everything so imagine if you put it on your face and it stained it good & proper.  You'd really look Tango'd or maybe an over zealous spray tan.  I may give it a try if I think I can get it off.  For starters though, here is some further reading poached from turmeric for health.com

Turmeric has long been known in the west as a spice that adds flavour and colour to Indian dishes or as an Ayurveda or Chinese medicine.
The popularity of turmeric is now spreading in the West too as a good way to improve skin health and for many other health problems.
In many parts of India, turmeric is an essential part of any beauty treatment. When applied to the skin as a paste or a face mask, it can help in treating acne, eczema, rosacea and aids in skin rejuvenation.
The anti-inflammatory and antioxidant properties that turmeric possesses are both important in treating these skin conditions. In acne, using facial masks can soothe skin blemishes and heal acne scars.
For patients with eczema applying a facial mask can reduce inflammation and redness. When rosacea patients use turmeric masks, it can reduce the tiny pimples and redness that this skin condition causes.
Turmeric face masks are used to rejuvenate skin. Regular use of turmeric with various combination of ingredients can soften the appearance of wrinkles and fine lines.

Turmeric Masks you can try at home

Some simple tips to follow before using any facial mask
Before applying a facial mask, your skin must be clean and fresh and free of all cosmetics,
lotions etc. Hence, start with a nice hot shower or steam bath.
Use mild shower gel or non-medicated and non-abrasive soaps. This will open up pores nicely and make the mask more effective.
Once you prepare your turmeric mask and applied it, lie down and close your eyes.
This is a time to relax and rejuvenate your skin and mind. To add to the relaxing experience, you can place a couple of chamomile tea bags (after use and cooled down), 2 cucumber slices or 2 cotton balls soaked in lavender or rose water on your eyes.
Relax for at least 20 minutes, giving your face mask sufficient time to dry and stiffen. Now, you can rinse with warm water, making sure to gently remove all remnants of your mask. Finally, splash on some cold water on your face and pat dry.
The following are some face masks using turmeric that can be used for different types of skin.

Basic turmeric mask

To make this basic turmeric mask, combine some honey, yoghurt or milk with a few tablespoons of turmeric in a bowl. Mix this until it forms a smooth paste and apply on freshly washed skin. Leave this mask on for at least 20 minutes before washing off.

Turmeric face mask for beautiful skin

Brides in India use a turmeric mask before the ceremony. This is sometimes part of the religious festivities in many Indian homes.
For this beauty mask, combine 2 teaspoons sandalwood powder, 2 teaspoons turmeric powder, ½ cup chickpea flour with a little almond oil or ghee. To this add water and make a paste.
Apply this mask and leave it until it dries and then wash off with water.

Let me know with photographic evidence if you give this a try
Til next week, take care

ARE YOU A SLEEPWALKER?

Those of you who follow me on Facebook may have seen that over the weekend I had my first experience, for many of year, of sleepwalking and being semi-conscious of what I was doing.  I believe I'd had a bad dream and wanted to nip to the loo before going back to slip.  The bathroom is just next door but somehow I didn't get there and where I was I couldn't understand why the loo was missing, the urge to go got worse and worse until I peed where I was.  Don't remember anything then until getting up when the alarm went off, started going downstairs only to find I'd actually done it on the landing, over a load of dvds I'd knocked off a shelf(cracking the shelf too).  Imagine my shame, even the dog never does its business in the house!  I was also covered in scratches and bruises so god knows what else I'd done but can't recall.

So if you personally or you know someone who likes to go for a midnight wander, here's a bit more about it.

Sleepwalking, formally known as somnambulism, is a behaviour disorder that originates during deep sleep and results in walking or performing other complex behaviours while asleep. It is much more common in children than adults and is more likely to occur if a person is sleep deprived. Because a sleepwalker typically remains in deep sleep throughout the episode, he or she may be difficult to awaken and will probably not remember the sleepwalking incident.

The exact cause of sleepwalking is unknown, but it seems to run in families. You’re more likely to sleepwalk if other members of your close family have or had sleepwalking behaviours or night terrors.
The following things can trigger sleepwalking or make it worse:

• not getting enough sleep
• stress and anxiety
• infection with a fever (especially in children)
• drinking too much alcohol
• taking recreational drugs 
• certain types of medication, such as some sedatives
• being startled by a sudden noise or touch, causing abrupt waking from deep sleep
• waking up suddenly from deep sleep because you need to go to the toilet

(I can relate to 4 of the above that night, what a lethal cocktail waiting to happen)


Most sleepwalking episodes last less than 10 minutes, but can be longer. At the end of each episode, the person may wake up or they may return to bed and go to sleep. They won't normally have any memory of it in the morning or have patchy memory. If woken while sleepwalking, the person may feel confused and not remember what happened.
The best thing to do if you see someone sleepwalking is to make sure they are safe.
Gently guide them back to bed by reassuring them. If undisturbed, they will often go back to sleep again. Sometimes, gently waking the person after they have fully come out of the episode, before settling them back to sleep, will prevent another episode occurring from the same deep sleep cycle.
Don't shout or startle the person and don't try to physically restrain them unless they're in danger, as they may lash out.  Dave was blissfully unaware of any of this taking place as nothing has been said and I created the story of tripping up the stairs in my slippers whilst carrying mugs of tea to explain the damp patch on the landing.
There's no specific treatment for sleepwalking, but it generally helps to try to get enough sleep and have a regular and relaxing routine before bedtime.
The following advice may be helpful:

• try to go to bed at a similar time each night
• make sure your bedroom is dark and quiet when you go to sleep
• limit drinks before bedtime, particularly those containing caffeine, and go to the toilet before going to sleep
• find ways to relax before going to bed, such as having a warm bath, reading or deep breathing

Hopefully there won't be any repeat performances, I'll have to start wearing a nappy to bed!!

Til next week, take care

FITNESS PILATES;What's available?

With interest increasing, here are thee options currently available and where:

FP 1:2:1 sessions.  1 hour duration available at my home studio  or at The Riverside.  £30
FP+1  These are the same as 1:2:1 sessions but you can bring your +1.  Partner, best friend, it's up to you. The Riverside only.  £40
FP+Massage  A 40 minute FP session followed by a relaxing back massage.  75 minute treatment time in total.  The Riverside.  £45

REDUCE STRESS THROUGH EXERCISE

Like me, I'm sure you go through days where you literally feel like your head is going to explode as lots of little, niggly things start to build up in your head and wind you up the more you think about them.  Usually these things are hardly earth shattering or on a normal wouldn't warrant a second thought and would go over the top of your head but sometimes they are like a delicious poisonous cocktail to the that little chitter chattering little demon that sits on our shoulder doing his best to be heard, winding us up, causing self doubt, and stressing us out!



We've all heard about stress reducing techniques, using yoga & meditation, talking with friends to calm you down, but one of the best ways to release all the pent up frustration, stress & upset is to exercise!  Channelling all your negative emotions into an activity not only releases feel good endorphins into your brain, but your aggression will subside and you will sleep a heck of a lot better too.

So what kind of activity should you do to release your pent up emotions?  Firstly you should choose something that you can physically do for a prolonged period of time and suits your fitness level.  If you are a novice and decide to give advanced step a go, you may just make your stress even worse if you struggle to keep up with the rest of the class. A combat combat/boxing class may work for you, as you can envisage the source of your anger stress as you workout;  I would regularly envisage my partner in Body Combat if I had been seriously stressed out by some of his more irksome requests, and in my head, quite literally beat the stuffing out of him as I was exercising.  Very cathartic I must admit.  Above all though, whatever you decide to pursue, you have to choose something YOU ENJOY!

6 tips to exercise away tension;

1. Take the time to exercise, at least 3 times a week if not daily if you have a hectic schedule. Exercising straight after work allows you to release the stresses of the day, allowing you to have a more restful evening.
2. Choose something that matches your physical & mental needs.  Don't force yourself to do a team activity if you hate it or loathe competition in others as this will be counter productive.
3. Mentally prepare; think what has pissed you off since your last exercise session, keep them with you as you begin your session; the mind will cleanse itself of the negativity as your go through your work out.
4. Exercise duration; some people feel calmer after 10-20 minutes.  Personally, I need a good hour til I feel like I'm somewhere back to normal.  Do what feels right for you.
5. Post exercise, enjoy the feeling of release, have a hot shower, breathe in the fab feelings flowing through you, imagine negativity being washed away by the water and steam.  Have a post workout hot beverage with friends, chat, gossip, laugh, you'll feel much better!
6. After your session, get back on the life train with a better attitude and outlook.  Tension may start again at some point but the more you get into the exercise routine the more generally relaxed you will become.

So what are you waiting for?  Get out there and start ridding yourself of all that tension. Think of the secondary benefits of doing it; you will lose weight, look fitter, make friends, and feel wonderful!!

FITNESS PILATES;What's available?

With interest increasing, here are thee options currently available and where:

FP 1:2:1 sessions.  1 hour duration available at my home studio  or at The Riverside.  £35
FP+1  These are the same as 1:2:1 sessions but you can bring your +1.  Partner, best friend, it's up to you. The Riverside only.  £40
FP+Massage  A 40 minute FP session followed by a relaxing back massage.  75 minute treatment time in total.  The Riverside.  £45

All of the above can be purchased as gift ideas.  Get in touch to arrange a voucher

Details of small group 6 week courses in January coming soon!

SAVE ON FACIAL TREATMENTS

I don't know about you, but as soon as the weather turns colder and the central heating goes on, my skin's texture takes on that of very rough sand paper or even velcro!  Like alot of therapists I know, we never practice what we preach, never have a regular facial treatment or much of a skincare regimen.  I do try to moisturise twice a day where possible, if only to protect my skin a bit whilst dog walking and cycling.

I'm therefore going to give you the opportunity I never allow myself, facial treatment with a discount as an incentive to kick start your winter skincare routine. NB, the discounts apply to appointments taken at my home studio 

Relaxing Holistic Facial (up to 60 mins) £25, A SAVING OF £10
Incl; Cleanse, exfoliate, mask, relaxing face/neck massage


Skin Conditioning (up to 60 mins) £25, A SAVING OF £10
 Addresses problematic skin, (oily, dry, acne), to restore balance & vitality


Collagen Natural Lift Treatment
A gentle non-invasive anti-ageing treatment that tightens the skin, improves skin tone, softens the appearance of fine lines and wrinkles, producing a natural looking result. Includes mask and facial massage.
60 minutes £30 SAVING OF £10


Holistic Rejuvenating Facial Massage
Using a relaxing blend of essential oils to calm the mind and reduce stress.  The treatment includes the face, neck, decollete, and arms, to reduce the signs of age on the face, improve skin tone and softness, boost the skin's natural healing ability and to detoxify the facial tissues
30 minutes £25 SAVING £5

Collagen Lift Treatment and Rejuvenating Facial Massage are available at The Riverside too on Saturdays only.

Discounts apply until Friday December 23rd

Til next week