Welcome 2018 & January’s Special Offer!!!

Wishing all my clients a Happy, Healthy and Prosperous 2018.

2017 was a big year, setting up my own business in Complementary Health Therapies was a huge leap of faith. Thank you to all for your continuous support and help over the past few months.

2018 looks set to be a busy year, with the addition of some exciting new treatments and the start of GentleBirth Workshops. I’m very excited to be finishing up on my final few assignments and workshops starting as soon as possible.

To Mark the start of a New Year, I have a special offer running for the month of January.  See details below.

january2018offer

Treatments are by appointments only, Contact Anita on 087-1917907 or anita.therapies@gmail.com

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Balancing Hormones #3- Daily changes continued

Last week we looked at the topics of; The foods we eat, stress and water. Continuing on with the daily changes we can make we will look at; Removal of toxins, water and physical activity.

4. Removal of toxins in your home

Toxins are all around us and are a relatively new aspect to our human way of living. Going back 50 years ago we didn’t have the same exposure to the chemicals and toxins that we have in our households now.

These chemicals and toxins can disrupt or hormonal system and lead to imbalances nad burden the body.

9 ways you can reduce toxins in your home:

  1. Eat organic food where possible and what your budget allows for. Organic food is more available now and plenty of farmers markets around the country. Non organic food is sprayed with pesticides and herbicides. If you can’t buy organic make sure you wash your fruit and veg.
  2. Avoid plastic which contain hormone disrupting chemicals – if you are using plastic make sure it states that it is BPA free
  3. Use a reusuable glass or metal water bottle
  4. Use non toxin cleaning products in the home (A follow up blog post will be done on homemade natural cleaning products.)
  5. Remove air fresheners and toxic scented candles, essential oils and water in an oil burner is a great way to create a scent or candles from Blumain Organic Skincare  are really nice and have a long burning time.
  6. Use some house plants to help cleanse the air such as, aloe vera, peace lily, money tree, spider plant.
  7. Use filtered tap water by using a jug filter or installing a filter into your water system
  8. Remove Teflon cooking wear to cast iron or non toxic ceramic. Teflon while it is great as a non stick surface, the chemicals used can make it hard for our bodies to remove.
  9. Use natural skincare products, you can make your own or choose natural alternatives or if you feel like treating yourself check out Blumain Organic Skincare

5. Water

Did you know that the human body is made up of approximately 70% of water? AND that we remove roughly 4 liters of water a day! Water is essential to life.

If the water that leaves our body everyday isn’t replace we can become dehydrated, feeling weak, tired, dizzy, headaches and lack of concentration.

I recommend that we aim to drink 2 litres of water a day. You can get water from filtered tap water, herbal teas and some fruit and veg contain water too. Limit tea and coffee to 1 cup a day as they are diuretics and cause you to urinate more.

6. Physical Activity and Exercise

There are many benefits to being active and scheduling in some physical activity. It helps to maintain a healthy weight, it can be used as part of a programme to loose weight or it can be used to help de stress and boost your mood.

If you want to balance your hormones I would suggest moderate physical activity is probably best as the body is already under stress.

regular exercise helps to balance your blood sugars, your hormones, boost your immune system, helps with your digestive functioning and boost your metabolism.

They are different forms of physical activity you can do

  • walking/jogging
  • weight training
  • swimming
  • yoga
  • pilates
  • hillwalking
  • cycling
  • fitness classes

Ideally you want to be physically active most days of the week for 30 minutes, while it can be easier to focus on cardio exercise such as walking or cycling, it is really important, especially for women that we do weight training / resistance training or strength training too.

Next week we will look at some of the more common hormonal imbalance conditions and how we can help rectify them.

Anita

DISCLAIMER: Please note that the information shared here is for informational purposes only and should not be taking as medical advise, I am not a doctor. If you have an ongoing complain, on medication, over weight, under weight or just unsure about making any changes to your current lifestyle, I would strongly advise you to speak to your GP and let them know of the changes that you intend on making. I always recommend to do your own research, follow up on anything you found interesting and make up your own mind on the changes you wish to implement. 

Balancing Hormone #2 – Daily changes

Following on from last weeks blog post on Balancing Hormones this week we are going to look at the steps we can take in our day to day life to help us reach optimum wellness.

Some people like to change one thing at a time and once they are consistent with that change they introduce a new element. Other people like to do a full overhaul and change everything all at once. There is no right or wrong way, it is whatever suits you and what you can realistically do consistently overtime is where you will reap the rewards.

The areas that need to be looked at for hormonal balance are;

  1. The foods you eat
  2. Stress
  3. Water
  4. Sleep
  5. Removal of toxins in your home
  6. Physical activity and exercise

This week we will focus on; the foods you eat, stress and water.

1. The Foods we eat

The old saying “we are what we eat” and especially “Let food be thy medicine” rings true when it comes to looking after our bodies. When you are trying to balance hormones it’s important not to go on a weight loss diet or skip meals, it is important to eat high quality foods with lots of nutrients.

What we eat plays a massively important role in our overall health and wellbeing and is vital for hormone balance as your body needs the building blocks to make hormones properly. Fuel your body with good nutrient dense foods, eating enough of the right foods and limiting the not so good food.

GO FOR Nutrient dense foods are high in nutrients but low in calories. These foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods are foods that are close to their natural state and include fruits and vegetables, whole grains, seafood, lean meats, eggs, peas, beans, and nuts. Where possible and what your budget allows for I would recommend that you buy organic products which are thankfully becoming more widely available.

Avoid foods like sugar, sweeteners, caffeine, vegetable oils and processed foods as they can disrupt your body’s hormones.

Don’t focus on what you are not eating anymore, but rather on all the high quality foods that your body needs and will thank you for.

2. Stress

Stress affects us all, stress isn’t always a bad thing, however when your body is in a constant state of being stressed or long term stress this can damage your health.  When you are stressed your adrenal glands release the hormone cortisol into the body, too much of this can lead to certain health issues and have a knock on effect on your immune system, making you prone to reoccurring infections, colds and flus.

The symptoms of stress are;

  • Sleep issues – lack of sleep, too much sleep, too little sleep
  • Digestive issues such as Irritable Bowel Syndrome (IBS)
  • High blood pressure and or palapatations
  • Muscle tension such as back, neck, shoulders, jaw (TMJ)
  • Depression and moodiness
  • Anxiety and panic attacks
  • Infertility
  • Menstrual problems such as lack of period or irregular cycle

10 steps you can take to reduce stress and help rebalance hormones: Remember consistently doing a positive action over time will give you benefits.

  1. Take some time out for just yourself, a walk, a relaxing bath, guided mediation, journal writing, focusing on a hobby, listen to your favourite music
  2. Follow the healthy eating advise above
  3. Improve your sleep quality (see below)
  4. Get active for 30 minutes a day
  5. Be positive – fake it til you make it if you have to! A gratitude journal helps with this.
  6. Having a sense of purpose in whatever you are doing can make the effects of stress more manageable
  7. Declutter your home and work environment
  8. Spend some time in nature
  9. Reconnect with your family and friends.
  10. Identify the areas that are causing you stress and work out how to reduce the stress.

Regular treatments such as Reflexology and Holistic Massage can help with destressing.

3. Sleep

Getting enough sleep for your body is paramount to a healthy lifestyle and balanced hormones. How much sleep you have a night has an effect on your immune system. How much sleep does YOUR body need? and are you getting that amount?

Most people need at least 8 hours of sleep, however, if your hormones are out of balance, you might need as much as 10 hours per night for a while but once they settle back you might be able to reduce this. Go with what your body is telling you.

Figure out what time you have to get up in the morning and how many hours of sleep you need and work backwards. Take note of how you feel in the morning when you get up? Do you need more sleep?

Do you find that those weekend lies in leave you feeling out of sorts and maybe with a headache or increase in appetite? Sleep experts recommend that we go to sleep around the same time each night and wake around the same time each morning.

To be continued next week….. stay tuned

Next week we will look at; Sleep, Removal of toxins in your home and Physical activity and exercise.

 Anita

DISCLAIMER: Please note that the information shared here is for informational purposes only and should not be taking as medical advise, I am not a doctor. If you have an ongoing complain, on medication, over weight, under weight or just unsure about making any changes to your current lifestyle, I would strongly advise you to speak to your GP and let them know of the changes that you intend on making. I always recommend to do your own research, follow up on anything you found interesting and make up your own mind on the changes you wish to implement. 

 

Balancing Hormones #1

Balancing Hormones is an important topic to all of us, it’s a vast topic and will be the focus for the next few weeks. I am especially interested in the field of women’s health, and hormones is a big component in this area. The female body is amazing, not only do we sustain life, we create new life.

Hormones have an enormous influence on us, from birth, puberty, pregnancy and the menopause. Sometimes these hormones can become off balanced and result in symptoms such as;

  • PMS/PMT
  • Irregular cycle
  • Polycystic ovarys
  • Lack of periods
  • Fibroids
  • Endometriosis
  • Adrenal problems
  • Thyroid issues (under or over active thyroid)
  • Menopause issues such as hot flushes, mood swings, hair loss, and so on.

They are a few steps that we can take in our day to day life to help our bodies re-balance. In the coming weeks I will write about the main hormonal issues we face, diet and exercise, and how complementary health therapies can play an important role.

For now, it is important to understand the Endocrine system and that it is all interconnected, an imbalance in one area will have an effect in another area, that is why it is important to locate the source of the problem and not just mask the symptoms, for example a 20 year old with irregular cycles may go on the pill to help regulate her cycle, but when she decides to come off it the problem could still be there leaving her back at square 1.

endocrine system

 

Understanding the different glands in the Endocrine system and the hormones they produce:

Pituitary Gland: Also known as the master gland as it controls alot of the other glands including the thyroid and adrenals, the ovaries and testicles. It is located in the brain and is controlled by the Hypothalamus sending messages to the Pituitary gland.

The hormones secreted are; human growth hormone, adrenocorticotropin, thyroid stimulating hormone, gonadotropic hormone, luteinizing hormone, follicle stimulating hormone, prolactin, Oxytocin and Antidiuretic Hormone.

Pineal Gland: located in the centre of the brain and produces melatonin which is responsible for our bodys response to sunlight e.g. sleeping patterns

Thyroid Gland: Is a butterfly shaped gland at the front of the neck, it secrets thyroxin, triiodothyronine and calcitonin. Issues affecting the thyroid gland is under or over active thyroid, hashimotos, graves disease. The thyroid plays a major function in the metabolic rate in all cells.

Parathyroid gland: Located behind the thyroid gland. secrets parathormone which is involved in activating Vitamin D, stimulates calcium reabsorption in the kidneys.

Thymus: Is found in the throat or thorax. It is part of the immune system and helps to produce T Lymphocytes in the Thymus gland.

Pancreas: This is found behind and slightly below the stomach. It’s involved in the production of insulin and glucagon which help to regulate blood sugar levels .

Adrenal Glands: They sit ontop of each of the kidneys, The adrenals are involved in the fight or flight response system built into our bodies. the hormones associated with the adrenals are; adrenaline and noradrenaline, Mineralocorticoids – aldosterone, Glucocorticoids – Cortisol and cortisone, Adrenal androgens or sex hormones.

Ovaries: Found on both sides of the uterus and produce the hormones Oestrogen and Progestrone.  The equivalent in males is the testes and they produce testosterone.

Reflexology is a great treatment to use in helping to balance the body’s endocrine system, all of my Reflexology treatments finish with an Endocrine system balance touch as it  helps reset the body’s hormones, bringing us to a state of balance or homeostasis.

Anita