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6 Foods That Can Prevent Stress and Anxiety

6 Foods That Can Prevent Stress and Anxiety

You’re not alone. In fact, close to 30% of the population will experience an anxiety disorder in their lifetime.

But you don’t have to be diagnosed with by a doctor to experience anxiety. In all likelihood, we’ve probably all experienced unsettling anxiety at some point in our lives.

According to Big Think, humans are wired for anxiety. Thanks to evolution, it helped us respond appropriately to threats.

But too much anxiety can be quite debilitating, as many of us know.

So what are some strategies we can use to lower our anxiety so that we can experience some calm?

There are several techniques such as breathing exercises, meditation and even massages.

But today, we’re going to talk about your diet. Specifically foods that research has shown can reduce your anxiety and stress. Check them out below:

Fatty Fish

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Yes, fish is healthy for many reasons. But did you know that studies have shown that omegas can lower anxiety and anger levels? Yep, this study found that it can decrease anxiety by 20%.

However, according to the experts,  it’s better to get omegas from omega-rich foods rather than supplements.

Probiotics

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Probiotics can be excellent for your gut health and that’s great news considering that anxiety tends to live there! This study found that altering gut bacteria in mice also changed their moods.

Tryptophan

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Turkey contains the amino acid tryptophan. According to Life Extension, “the amino acid tryptophan is needed to produce serotonin in the body.” Serotonin is responsible for your ‘feel good’ emotions.

Chamomile and Green Tea

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Green tea can bring balance to your mental state. The polyphenols and amino acids naturally found in green tea can increase production of stress and anxiety reducing hormones – leading to a happier, healthier state of mind!

Turmeric

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Turmeric is a spice that comes from a beautiful tropical plant native to India. Many people have raved on about this reducing anxiety and appears science is now backing them up. Turmeric prevents fear being stored in the brain, scientists claim.

Dark Chocolate

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I bet you’re happy to see this one on the list! Dark chocolate has been shown to boost the production of “feel-good” chemicals called endorphins.

Source: https://www.sciencedaily.com/releases/2011/05/110517110315.htm

Source: Hack Spirit

April Newsletter

Welcome to the April edition of our Newsletter.

Hello,

We hope you all had a wonderful Easter and enjoyed the chocolate feast. If you need some detox and relaxation, you know where we are. We have so much on this April & May, I’m bursting to tell you.

It’s exam season coming up, which can be a pressurised time for both those taking exams and family members supporting them! We know, it’s like you are taking the exams too! We have lots of support to offer during much needed rest breaks, from message, reiki, reflexology to acupuncture. All available to nurture your body and soul and have you bouncing back to the study desk.

To our wonderful clients who made March a joy to be holistic therapists, we look forward to welcoming you back in April. To those who have yet to visit us, we look forward to welcoming you to your new holistic home.

For all you therapists out there who have taken a career break and want to re hone your skills, we have refresher workshops in reflexology and massage coming up in April and May.

So until the next time.
See you soon

Claire xx

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Supporting Skin Health

Supporting Skin Health

Dietary and lifestyle approaches can be very beneficial in managing skin conditions such as acne, eczema, psoriasis and dermatitis, according to Nutritional Therapist, Barbara O’Keeffe.

Our skin is one of the largest organs for detoxification, heavily influenced by the brain and the gut microbiome, and can be a reflection of what is going on in the body.

Eating in a relaxed manner and chewing properly can help support proper digestion as poor digestive health is frequently associated with inflammatory skin conditions.

Consuming lots of brightly coloured vegetables, fruits, fibre, essential fats, quality protein, nuts and seeds will contain top nutrients important for skin health.

A multifaceted approach is needed, and in Nutritional Therapy it’s all about personalised nutrition and lifestyle support to optimise health and reduce symptoms of chronic illness.

To find out more on how to support skin health, come along to Barbara’s Mission Wellness Workshop on Saturday 20th May  12 -1pm at River Holistic Centre 

For More information on the upcoming workshop follow link below:

SKIN HEALTH WORKSHOP

Pregnancy Reflexology

Pregnancy Reflexology 

Written By Katie Dowling www.holisticsoul.ie

www.holisticsoul.ie/pregnancy-reflexology/

What Is Reflexology?

A therapy based on the theory that areas on the feet and hands are linked to other areas and organs of the body. Reflexology is used to treat symptoms in many parts of your body by using fingertip pressure on specific areas on your feet primarily, and sometimes on your hands as well. The idea is that this pressure allows blocked energy to flow freely, which increases blood flow to the corresponding part of your body and an uptick in the removal of toxic wastes. (Oh, and it feels good, too!)

How Can Reflexology Help During Pregnancy?

Reflexology is often used to soothe the aches and pains in your back and joints that are taking a beating from your growing bump. But that’s not all. Reflexology can also give you relief from some of your most persistent and wide-ranging woes. These may include morning sickness, heartburn, swelling in your legs (if not due to Pre-eclampsia), constipation, high blood pressure (again, as long as it appears without the other symptoms of pre-eclampsia), insomnia, bladder problems, mild cramping, and even haemorrhoids. In addition, reflexology may reduce emotional stresses, such as depression and anxiety. Reflexology may even be helpful after you give birth — some studies show it stimulates milk production. 

Some contra-indications to Reflexology in pregnancy:

* Pre-eclampsia

* Placental separation

* Unstable diabetes

* Unexplained Bleeding

* Blood Clots

Pregnant mothers are reassured to hear that some of the maternity hospitals are promoting reflexology. National Maternity hospital, Holles Street, Our Lady of Lourdes, Drogheda and MLU in Cavan are promoting Reflexology.

Katie is available Monday,Tuesday, Wednesday and Saturday

Contact: 0851843002 Email: holisticsouldublin@gmail.com

Source: whattoexpect.com

10 Reasons to incorporate more massage in your life

10 reasons to incorporate massage in your life.

When you think of massage, odds are you think of an hour of relaxation – a little “me” time. Massage certainly offers a great way to escape from the stresses of our everyday lives, but more and more studies are showing that regular massage gives you so much more: a range of emotional and physical benefits. Here are the top 10 reasons to incorporate more massage in your life.

  1. Massage reduces stress – A single massage can lower your heart rate, cortisol and insulin levels, all of which are tied to how stressed you feel.
  2. Massage helps you relax – Long after your massage is over, you will still benefit from a host of brain chemistry responses that encourage feelings of relaxation, lowered stress and improved mood.
  3. Massage improves posture – Massage helps your body to reinforce healthy and natural movements, which will help correct any posture problems you may have.
  4. Massage improves circulation – The pressure from massage moves oxygen-rich blood through the body to damaged, tense muscles so they can heal, while removing lactic acid and other metabolic waste.
  5. Massage lowers blood pressure – Studies have shown that massage can lower both diastolic and systolic blood pressure.
  6. Massage relaxes muscles – Sitting causes a lot of chronic back pain and massage can help with persistent pain by relaxing those tense muscles.
  7. Massage improves flexibility – Sedimentary lifestyles and age can make joints less flexible. Massage helps improve fluidity and range of motion in your joints and connective tissues.
  8. Massage helps you breathe better – Massage can relax muscles in the upper body, which, if they become too tight, can constrict breathing.
  9. Massage relieves headaches – Regular massage reduces your chance of developing a headache in the first place by relaxing muscle spasms and trigger points. Already have a headache? It can decrease the pain.
  10. Massage strengthens the immune system – Studies have shown that regular massage can improve your body’s overall immune functioning.

 

With all of these benefits, it’s no wonder today’s client is beginning to see massage as an integral part of their well-being journey. As we all re-examine our wellness choices, massage therapy is shedding the stereotype of being an occasional indulgence. Instead, it’s become a highly integral body maintenance experience that offers any number of health benefits when consistently incorporated with other total body care actions.

Toe Story

For more than 5000 years, China and India practice foot reading. People in these countries believe the feet act as a mirror to the rest of the body.

If there are any lumps, calluses or pain in the feet, they indicate problems elsewhere. For instance, the arches are linked to the spine, meaning a fallen arch indicates a back problem. Also, it is believed the mind and body are linked and physical problems can be caused by personality.

But is it true?

Jane Sheehan, a reflexologist is certain that feet show everything about people, from their digestive system function and even the state of their relationships. By looking at your feet you can see if you are a wild and adventurous person, or desire stability, order and harmony in life.

In her guide, this reflexologist discovers what your feet say about you:

BIG TOE

People whose big toe is much longer that other toes are smart and creative. They always have a clever solution to the problems. These people see things from different perspectives, but also they may have troubles focusing and don’t see projects through.

On the other side, if your big toe is small, it means that you can do many things at the same moment.
You delegate effectively and are efficient. You use your charisma to influence others with your ideas.

SECOND TOE

People with long second toe are qualitative leaders. They are dynamic and creative, and can be bossy. However, people with smaller second toe are not a pushover, but it means they desire harmony. It is also believed that those, who have a bigger second toe have a tendency to have an upper hand in their relationship and marriage; dominance comes naturally to them.

THIRD TOE

If the third toe is relatively long, it means those people are energetic and ingenious, particularly at work. These people look for perfection and can achieve much with determination and energy. The negative thing is that their work can make them forget about love, family and fun. Moreover, people with short third toe enjoy life. They like to relax and not get worked up.

FOURTH TOE

People having long, straight fourth toe tells their family is important to them. If this toe is curled, it means you have an unhappy relationship with loved ones. These people are excellent listeners and nurturers, but will be unhappy within the family. Also, it is hard for them to cut themselves off from other people’s problems. You need to relax and don’t worry about other people’s problems. People with short fourth toe focus elsewhere and family and relationships are not that important to them.

LITTLE TOE

People with small little toes have childlike behavior. They don’t like responsibilities and can be easily bored. Thus, they look for fun distractions. Also, these people are fun, easy-going and witty. People who can wiggle their little toe separately from their fourth toe, they are impulsive, adventurous and charming. People who can’t wiggle their little toe, like routine, predictability and loyalty.

TOES THAT ARE NEATLY GRADUATE IN SIZE

If each of your toes is longer than the one before, creating a neat line, it means you are a methodical, precise and practical. You always complete what you start. Besides being a perfect employee, you are a good and loyal friend too.

WIDE FEET

People with wide feet have solid worker feet and are always on the go. They’re happiest when they are busy, but also they should try to make time for reflection, and a little peace and calm in their life.

LONG NARROW FEET

These people like to be spoiled. They don’t want to bother with all the hard work if someone else can finish the work for them. Moreover, they’ve got a strong aesthetic sense and need beauty around them. These people’s homes will be wonderful, no matter their income.

 

Source: Speekingtree.in

 

Say hello to my little friend

What is TENS?

I have my lucky TENS, it was my best friend throughout the early stages of Labor with my first. For 24 hours we were closer than myself and my partner.  I still think he is a bit resentful of it.  I didn’t have time for my second boy (20min Thank you very much)

The reason why it is my lucky TENS is that:

  1. It helped me to get to 6cm at home before I got to the hospital,
  2. It was a great distraction pressing the boost button, probably a bit too much 🙂
  3. I had terrible back labour with my first, this I believe helped immensely with the pain.
  4. I had a happy healthy baby boy (I know the TENS didn’t do that, but i still love it.)
  5. I shared it with 13 other mammies and they too experienced the best friend feeling and happy healthy babies.

Here comes the science.

As you know the human body generates electrical pulses, and we use these pulses that are sent from the brain through the nerve system to move muscles (walk, speak, workout, right now your body is sending pulses to move your finger up and down).

Luckily pain signals and pleasure signals travel the same way (through our nerves). The unit imitates the pleasure pulses and directs them through the nerve system to block pain signals to the brain.

It’s also likely that various factors interact to make TENS work. TENS may help you to feel that you have control over your contractions, it may help you to feel less anxious, and it also may provide a distraction from your contractions.

When and how should I use TENS?

TENS seems to work best and give you the most effective pain relief if you start using it at the very beginning of your labour, so hire a TENS machine and use it at home before you go into hospital, if you’re having a hospital birth.

It takes about an hour for your body to respond to the electrical impulses by releasing endorphins, so start using it when you’re getting regular contractions or backache. You may find your machine works better at relieving your backache than abdominal pain.

Start with the controls at their lowest settings and turn them up gradually as your contractions or the back pain gets stronger. Use the boost button at the peak of contractions.

What are the advantages of TENS?

It’s portable and non-invasive.

It’s under your control.

It’s easy to use.

You can keep moving while using it.

You can use it for as long as you want and then take it off. There are no lasting side-effects.

It’s safe for your baby.

It doesn’t need an anaesthetist, doctor or midwife to administer, so you can start using it as soon as you want to.

It can be used for a home birth.

What are the disadvantages?

You will need someone to help you put the pads on.

It may only help in the early stages of labour.

It costs between €60 and €120 plus postage to hire for a month to six weeks.

It may have to be removed if your baby’s heart has to be monitored electronically .

If you want to use a birthing pool or have a bath, you can use TENS before you get in the water, but not when you are in the water.

It can makes it more difficult for your birth partner to massage your back, which can be an effective form of pain relief.

Any useful tips?

Don’t give up straight away if you think your TENS isn’t doing anything. You need to keep using it for at least an hour to give your body time to build up endorphin’s in response to the stimulation.

Keep mobile. Moving around during labour helps women feel more in control and should therefore enhance the effect of TENS.

If you don’t think it’s helping you, take it off and don’t feel bad. You’ve lost nothing (except your hire fee). All other forms of pain relief, both medical and non-medical, are still open to you.

 

Claire

 

Source: babycentre.au

 

Just in time for the Big Day

Do you have a special day coming up soon?

Looking to look photo ready?

Then this one day workshop could just be what you are looking for.

One Day Workshop in Facial Fitness and Natural Facelift Self Massage

  • Do you want to learn how to look after your skin naturally?
  • Do you want to improve the look and feel of your face naturally?
  • Do you want to tighten your facial contours naturally?

With this workshop you learn to do the above and much more.

It is designed for anyone who wants to improve their face themselves, you don’t have to be a therapist; you will learn how to exercise your facial muscles just like you exercise your body’s muscles, combined with self facial massage to increase blood flow and circulation to the skin, delivering better nutrients and oxygen thus improving the look of the skin.

Using an all natural proven method of Natural Facelift self massage and Eva Frasers level 1  facial fitness exercises to help to tone sagging, improve texture, increase and lift muscle tone and improve the condition of your face and neck, reduce wrinkles, fine lines and puffiness.

You will leave this day feeling and looking relaxed and rested, with the tools  and confidence to look after your own skin, with a daily 10 minute routine to follow and watch your skin improve day by day.

What is covered on the day:

Relaxation

Food for the skin

Eva Fraser level 1 Facial Fitness

Natural Facelift massage techniques

Daily Routine

Sunday April 29th 10-5pm

A relaxation CD will be provided as well as an Ayurvedic facial oil.

Contact Dee 0851281474  or Elaine  0868431723

Making the lonely road, less lonely.

Being a mother to two healthy, beautiful, crazy boys, I am so lucky, but there was a hidden journey for me getting to have both of them.

Having suffered a few miscarriages along the way, I know how hard and lonely it can be to have the family that you dream about.

That is why I decided to specialize in Fertility Reflexology, trying to be the shoulder to cry on, the ears to listen and the hand to hold when things were not going to plan.

My mother was all of these things to me after my second miscarriage, as she was also a reflexologist, she helped me through the physical and emotional reactions to a miscarriage, the hormones, the slightly larger belly that constantly reminded me of what I lost and the dreaded wait for the first period, again another reminder of what was not to be.

I became pregnant with Flynn in August 2010, 6 months later.  If, for any of you who have gotten pregnant after a loss, you know this is the scariest part of becoming a mam.  Constantly going to the toilet to make sure there is no bleeding. Peeing on a stick on a regular basis, to make sure those two lines are still there.   The list is endless and somewhat exhausting.

Again with the help of my beautiful mother she helped me through all of the fear and anxiety, and made me realise it wouldn’t go away but with help I could do it.

So thank you mammy, for helping me become the mother I am today, and showing me how to help other women, hopefully become what they dream.

It is a lonely road, but I try and make it a less bumpy one.

 

Claire

 

xxxxx

Exam Stress and how to help.

Exam Stress and how to help.

 

With exam season around the corner, help-lines, psychologists and psychiatrists have seen a rise in students battling exam-related stress disorders. It is observed that many children go into a panic mode during examinations and suddenly find that they can’t recall the information that they have learned, or suffer from “brain block”. During exam time, it may be impossible to avoid stress altogether, however there are several things you can do to help alleviate as much stress as possible. For instance, boosting children’s confidence and self-belief, helping them let go of anxiety over things they have no control over, and helping them take some time to relax!

The examination season is marked with sky-high stress levels, anxiety, pressure and tension on part of both the students as well as the parents. Parents often feel like it is them who are appearing for examination instead of the child. Lives begin to revolve around a flurry of tuition’s and tuition teachers, strict time-tables and academics. We as parents believe examinations to be the most important aspect of a child’s life to the exclusion of everything else and pass this message along with the tension to our wards as well.

Some of the symptoms, such as depression, not interacting with others, decrease in sleep and appetite, fatigue and lack of concentration, are indications that a person may need some external help. It is a difficult task for a parent to convey to their children the importance of exams while making sure that they do not add to their children’s stress and at the same time handle their own personal anxiety as well.

Parents have a huge role to play in managing exam stress in children, especially in today’s world of cut-throat competition and pressure on children to perform. It is natural for a parent to expect his/her child to achieve good results and perform better. They also become anxious about their child’s performance in examinations for getting admission into that elusive college/university. However, one of the most important lessons we need our children to learn is that success is a process, not a destination and that it has many definitions, academic results is just one of many definitions of it.

A few options that are available for both you and your children are at the centre are:

 

  • We have a Mindfulness for Teens class starting on Thursday the 27th of April, which runs for 6 weeks.
  • Drop in Mindfulness and Meditation for adults, both morning and evening options available.
  • Reflexology sessions, for both Parent and Child
  • Hypnotherapy (Once Child is over 16)
  • Talk therapy