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Have a herbal Detox this spring

Have a herbal detox this spring. 

Feel like a deep spring clean of your body?

Cleavers (Galium aparine) could really help you. You might know this innocent looking plant as sticky-back, goosegrass or catchweed. All of these names are fitting, as it sticks to your clothes when you walk through long grass. Remember it now?

Cleavers helps the body to eliminate uric acid and it cleanses the lymph glands, reducing inflammation and detoxing as it goes, and in this way it has many knock-on benefits for the body. This amazing little plant may even be growing in your back garden.

Why not try a bit of DIY cleansing this spring? This is one of the few plants that does not need to be infused in hot water or extracted in alcohol. Clean (filtered or distilled), cold water is all you need.

  1. Source this plant growing in a clean environment away from roads and free from any sprays (April-May is the best time, before it has begun to flower)
  2. Pick a generous amount of leaves and stem
  3. Macerate it so that the outer layer has been broken
  4. Put it in a pot and cover with water, and put the lid on
  5. Leave in the fridge or cool place overnight
  6. Strain it the next day
  7. Drink a glass of this liquid three times a day for five days every few weeks in  spring to give your body a boost

 

10 Reasons to Incorporate massage into your life

10 Reasons to Incorporate massage into 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. It 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. Improves posture – Massage helps your body to reinforce healthy and natural movements, which will help correct any posture problems you may have.
  4. 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. Lowers blood pressure – Studies have shown that massage can lower both diastolic and systolic blood pressure.
  6. It relaxes muscles – Sitting causes a lot of chronic back pain and massage can help with persistent pain by relaxing those tense muscles.
  7. Improves flexibility – Sedimentary lifestyles and age can make joints less flexible.
  8. Massage helps improve fluidity and range of motion in your joints and connective tissues.
  9. Massage helps you breathe better – Massage can relax muscles in the upper body, which, if they become too tight, can constrict breathing.
  10. 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.

 

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.

Open Evening

open-evening

We at River Holistic will be opening our doors to everyone on the 9th of December at 7pm.
Come on in and meet the team, have a chat with the instructors about our new classes starting in the new year, talk to some of our therapists to help you find the right treatment for you.
Have a peak at our treatment rooms.
Maybe buy a voucher or two to get the x-mas shopping out of the way.
There will be plenty to see and do and we will be holding a very special raffle with some amazing prizes on the night.
If you would like to come along just let us know and we will make sure that we will have something nice for you on arrival.

4 Ways Massage Therapy Benefits Runners

4 Ways Massage Therapy Benefits Runners

 

massage-and-marathon-runners

Whether you run for fun, competition or stress relief, here are four ways massage therapy can significantly improve your running potential:

1. Reduced Muscle Pain and Fatigue

When you have started a new training program, increased the intensity of your training or are simply just running more mileage, massage therapy can be extremely helpful. Often times, the increased workload results in muscle pain and fatigue. This pain is caused by the release of body-producing toxins such as lactic acid into the tissue. When left untreated, the tissue can become damaged over time. Where there is muscle damage, there is less circulation. Reduced circulation can lead to congestion, tightness and shortening of the tissue.

2. Increased Circulation and Blood Flow

Massage increases circulation and blood flow. With this increased circulation, overall healing is expedited by triggering the immune system to promote a healing response in the tissue.

Following a run, the body needs to recover from the stresses places upon it. When muscles are challenged during a run, the body releases toxins into the tissue. Massage is one of the quickest ways to promote recovery because it helps release these toxins from the tissue. In conjunction with proper hydration, toxins are flushed from the system, thus helping lessen soreness and fatigue while helping freshen your legs for your next workout.

3. Increased Flexibility

Increasing an athlete’s range of motion can help improve performance. When we can move properly, we can run more efficiently.

A good massage helps rebalance the musculoskeletal system. Runners frequently experience pain and tightness in the IT Band, Achilles tendon, knees and hamstrings. Many runners can pinpoint where they are experiencing pain. A good therapist will evaluate pre-existing conditions and postural errors that could be contributing to pain, as the source of pain is usually not where the pain is manifesting itself. For example, pain in the hamstring may be attributed to limited lumbar mobility. The hamstring could be over-stretched and compensating for shortening of the hip flexors. The body is like a weight and pulley system. When a muscle experiences fatigue from overuse, another muscle will kick in to try and bring balance back to the body. Often times, this secondary muscle is not meant to sustain that kind of responsibility. When left untreated, it undergoes strain and, much like a domino effect, other muscles become involved and affected. A good therapist will analyze all these factors and develop an appropriate treatment plan to help break a cycle of recurring injury.

4. Relaxation

Lastly, massage promotes relaxation, which has myriad benefits. Relaxing the muscles also helps relax the mind and reduces stress, which can help re-energize you following a big race or tough workout, or even when the craziness of life combined with the demands of training start to wear on you.

When regular massage therapy isn’t an option…

If regular massage therapy isn’t possible, self-treatment can be an effective supplement. Foam rollers, lacrosse balls, tennis balls and massage sticks can be used to provide regular, routine maintenance when you’re not able to be treated by a professional.

The very talented Hilda is now taking bookings for Monday the 31st for all of you amazing people running/walking in the Marathon on Sunday the 30th. She will be available from 10m to 6pm on the Monday. I would advise pre booking your post race massage as she books up very quickly.

Mission Wellness Workshop

 mission-wellness
Would you like to:

 Improve energy levels and ‘getup & go’?

  • Reduce sugar cravings?
  • Improve sleep quality?
  • Balance hormones?
  • Boost mood?
  •  Feel Well?

 

Come along to a Mission Wellness Workshop where Nutrition and Lifestyle Coach-Barbara O’Keeffe-will host a Balance BlooSugarBoost Energy’ one hour talk in a relaxing and friendly environment.

Barbara’s mission is to support you to make gradual, positive changes in your life to feel WELL.

Workshop content will include:

☺ How and what to eat to sustain energy levels throughout the day

☺  Tips to optimise digestion and elimination for maximum absorption of nutrients

☺  Practical and simple ideas for healthy cooking, food storage and shopping lists

☺   Factsheets,mealideasandrecipestotakeaway

☺ Enjoy some tasty food samples!

 

Where:     River Holistic Centre, 10 Main Street, Raheny, Dublin 5.

When:       Friday 14th October 2016-10.30am to 11.30am.

Investment:     €15

This workshop is limited to only 8 spaces so reserve your place by contacting Barbara on 0868239894 or email:barbara@missionwellness.ie

 

 

BarbaraO’Keeffe is a qualified  Nutrition and Lifestyle Coach and will graduate as a Nutritional Therapist in April 2017 from the Institute of Health Sciences. She is a member of the Nutritional Therapists Association of Ireland (NTOI).For more information visit https://www.facebook.com/Missionwellnessireland/

Stressed about being stressed – The two week wait

the-two-week-wait

The Two Week Wait and Stress

As a fertility and pregnancy reflexologist,  the most common question I get asked from client’s trying to conceive is, “Does stress cause infertility?” Everyone wants to know the answer to this question, but as a therapist, there’s no easy way to respond:

I can’t say yes or no,  but I  can answer, “MAYBE, there is some biologic plausibility to considering a link between stress and reproduction. When we are stressed, we release cortisol and other “fight or flight” hormones that shift our bodies’ goals away from reproduction and toward survival mode. Everyday stressors are not usually sending people into full “fight or flight mode,” but we cannot ignore a possible causal link.

Trying to conceive in general is going to be one of the most stressful things both you as an individual and as a couple will face. It is one of the most isolating times in your life, with people asking; so any news, oh you’re not drinking wink wink, sure you’re married for over a year now, and you’re not getting any younger and so on.  Infertility can be devastating, can lead to self-doubt, can strain relationships, and often has no clear explanation. Infertility is just plain stressful. It does not really matter if stress is the chicken or the egg of infertility – what matters is that client’s have access to and awareness of the care they need.

But regardless, we can all work on better ways to deal with stress.” Whether or not stress causes infertility, what matters is that anyone struggling to conceive can benefit from stress management tools. We cannot control what happens to us, but we can work on ways to help ourselves deal with what happens to us. Self-care is essential in all aspects of health, but especially when it comes to infertility.

Every person is different and has different needs. In River Holistic Centre we review a variety of support and wellness options for clients with fertility and subfertility issues, including individual counselling, reflexology, massage, hypnosis, acupuncture, yoga and meditation classes to name a few.

We may not have a definitive answer to the question, “Does stress cause infertility?,” but it’s nothing to get stressed about. Instead, shift your focus toward looking for ways to get the support you need on your journey to adding to your family. Stress is unavoidable and there are many other factors that cause infertility. In the meantime: take time for yourself, try reflexology, remember to talk to one another, know that what you are feeling is completely normal for what you are going through, and always have someone to talk to, this is vital, just know that you are not alone on this journey.

Claire Kenny ABC Dip, ITEC Dip, Dip Ed. Fertility and Pregnancy Reflexologist. Sept 24th 2016

 

 

 

A Journey Through The Chakras Course

 

A Journey Through The Chakras is a unique 3 part workshop in which to explore your understanding and knowledge of the chakras.  During these workshops we will explore the seven main chakras or energy centres based along the spine through yoga, meditation & coaching.

Chakras relate to the energetic parts of our being, yet they can be identified in the many ways in which we unconsciously choose live our daily lives.

Throughout this 3 part workshop we will explore each chakra, how it shows up in your life, whilst learning to strengthen your energetic being through yoga, meditation & coaching tools.

These technique can then act like a toolbox to support your journey through life.

24th of September from 2-6pm: Mooladhara (1st)  & Swadhisthana (2nd) chakras

25th of October from 2-6pm: Manipura (3rd) & Anahata (4th)

19th of November from 2-6pm: Vishuddhi (5th), Ajna (6th) & Sahasrara (7th)

In River Holistic Centre, Raheny, Dublin 5

Places are limited to 8 people.

 

What You Will Learn:

  • Develop an understanding of the chakras and how they work with the layers of our being (koshas)
  • Identify chakra imbalances and how play out in your in your life
  • Yoga sequences & postures to ‘unblock’ the chakras
  • Meditations to strengthen your inner resilience
  • Coaching techniques to explore beliefs and values

 

What’s Included?

3 x 4 Hour Workshops

Chakra Handouts- containing resources to work with each chakra

Downloadable Audio Recordings of yoga sequences & meditations from the workshops

Private Facebook Group- to support your journey and to ask any burning questions between the workshops

Investment:

€180 early bird (available until the 9th of September) or €225 after the 9th of September.

 

Weekend Wind-Down

wind down weekend

Ever feel like you spend your weekend recovering from a busy week, only to go back to work on Monday and repeat the cycle?

This Weekend Wind-Down Workshop aims to restore you on Friday evening, so you can start your weekend fresh and filled up with vitality.

In this two hour yoga workshop we will flow through an energy block release sequence to help you to release any stress on a physical, emotional, energetic and thought process level.

Working with grounding postures, sequences and pranayama (breath work) we will activate the parasympathetic nervous system to enable your body to begin to relax and restore itself at a deep level, before finishing with a deep relaxation.

 

This workshop will combine the flowing movements of DRU yoga with the restorative elements of yin yoga to replenish and balance your energy in preparation for your weekend.

Places will be limited to 8 people and must be booked in advance.

When: Friday the 9th of September from 7-9pm.

Cost: €30.

For further information and booking follow link below

http://www.innercalmyoga.ie/workshops/

Mindfulness for Children

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The ‘Building Blocks’ to a peaceful life – why
teach mindfulness to children.

Learning mindfulness and meditation techniques can be of great benefit in helping children to cope with any challenges. It can encoura
ge a positive view of experiences and teaches children (and adults) how to let go of negativity. Self esteem is built through children’s experiences so by enhancing positivity in their experiences, children’s sense of self is also enhanced and as a result, confidence is built. By learning mindfulness, children can learn to be more focused and concentrate better, again leading to more positive experiences, a building block to self esteem.

When practiced regularly, relaxation techniques
are steps towards meditation. In learning to relax, we can learn to let go and our body can physically relax. As relaxation is precursor to sleep, mindfulness can help promote more peaceful sleep.

It’s all building blocks to the same thing. When
we begin to build these blocks up, we can promote and achieve a peaceful mind which in turn leads to a more peaceful body and overall a peaceful life.

Mindfulness for Children starting 15th September @ 4.15pm in River Holistic Centre. Contact 087 712 9504 for booking or info.

May Newsletter

 

Massage, reflexology, Holistic, Raheny

Welcome to your Holistic Home

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