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New Pregnancy Yoga Class

Prenatal Dru yoga

Prenatal Dru yoga is a graceful and gentle form of flowing yogic movements, directed breathing, visualisation and meditation.

With its foundations set firmly in ancient yogic tradition, DRU works on body, mind and spirit- improving strength and flexibility, creating core stability, building a heightened feeling of positivity whilst deeply relaxing and rejuvenating your whole being.

Within these classes we will explore energy block release sequences, postures, breath work, visualisation and meditation to support you through your day to day journey of pregnancy and to empower you for labour.

These classes are suitable from 16+ weeks and are taught by a qualified prenatal yoga teacher.

Why Practice Dru Yoga During Pregnancy?

– Gently strengthen muscles to support both you and your baby
– Learn relaxation techniques to manage pain during labour
– Create greater body awareness
– Connect with a supportive community
– Identify and release fears associated with labour
– Learn breathing techniques to empower you on your day to day journey and through labour.

Classes are limited to 8 people and must be pre-booked through: https://www.innercalmyoga.ie/weekly-prenatal-classes/

or contact Laura on 085 8225450.

Antacids and Reflux an Osteopaths Approach

Antacids and Reflux

By: Neil Rooney Osteopath

There is a gaping big hole in the theory that taking antacid tablets will combat acid reflux or oesophageal reflux. When you look at the mechanism behind the compounds involves you will see that there is a contradictory affect. This means that the problem you are trying to solve is actually made worse by your actions.

So when you take an anti acid tablet the result is a neutralisation of the acid in your stomach which means the pH is raised or your stomach is becoming more alkaline. The stomach is a dark acidic hostile environment. The majority of nutrients which are broken down in the stomach are proteins. This is achieved by an enzyme called pepsinogen being activated by hydrochloric acid to become pepsin which breaks the protein into amino acids. If you don’t have adequate amounts of hydrochloric acid the pepsinogen is not converted into pepsin and you will struggle to digest any amount of protein. So taking antacids will decrease protein metabolism or slow it down. Slowing protein metabolism down or prolonging it means it will be in the stomach for longer.

On reaching the stomach carbohydrates have all ready begun the breakdown process, an enzyme (amylase) in your saliva has started this process. The stomachs low pH environment is like finishing school for carbohydrates. If the carbohydrates exiting the stomach have not completed the breakdown process they cannot be absorbed or assimilated through the gut wall. These carbohydrates will go on to ferment in the gut. Fermenting carbohydrates in the gut will cause an explosion in bacteria, both the good and bad types. The bad arrive in the gut after successfully making it through an in hostile stomach. All bacteria release methane gas as they feed on the fermenting carbohydrates. This will cause flatulence at the far end and a back pressure towards the stomach, which is probably still full of protein. The back pressure will push the stomach contents up towards the oesophageal sphincter and its acid juices that are trying to breakdown protein will burn the oesophagus which is heart burn.

 

The pH of the stomach is around 4, if this level increases due to a reduction in hydrochloric acid (a result of antacids) nutrient absorption will quickly decrease. The nutrients that will be affected first are amino acids and vitamin B12.

Amino acid deficiency will cause a plethora of pathological and mechanical problems. Some of these conditions include high blood pressure, poor immune function or sickness, neurological disorders, hormone deficiency, mood swings and pain to name just a few.

Vitamin B12 deficiency can cause numerous neurological symptoms but most notably it will cause macrocytic normochromic (pernicious) anaemia. Presenting as; pale skin, slow but bounding pulse, breathlessness, dizzy spells and lethargy or tiredness.

 

Prolonged use of these antacids will almost always cause increased sickness by bacterial infection. The most common one seem to be gastric (stomach) ulcers as a result of the helicobactor pylori bacteria taking a strong hold in the stomach.

 

Alternative or more healthy measures that you can choose instead of antacid tablets include; taking digestive enzymes before meals to aid metabolism, taking hydrochloric acid supplements to restore ability to digest protein and empty stomach quicker, taking a course of probiotics to replace or increase good bacteria in the gut.

 

Osteopathic treatment aimed at increasing digestion may help too. Manual techniques to restore diaphragmatic function will be very useful at preventing the stomach contents raising into the oesophagus, the oesophageal sphincter is after all a piercing in the diaphragm muscle. Visceral techniques will aid mobility and motility in the gut which will aid nutrient absorption and passage of waste. Cranio-Sacral techniques can be used to aid the parasympathetic side of the autonomic (involuntary) nervous system. The parasympathetic system is also known as the “rest and digest” system and therefore these techniques will aid all aspects of digestion and will combat stress.

Neil Rooney is available for appointments at the centre on Tuesday’s and Thursday’s and at his Malahide clinic on Wednesday’s

Mothers Day

You know that it is Mothers Day soon right?

Well why not give her the gift of an hour for herself while you clean the house, occupy the kids, make the dinner, do a load of washing, do the little odd jobs that have been on that list of yours for some time.
Or just make her a cuppa when she gets in from her lovely treatment.
Just follow the link below and we will make her forget about all the jobs that need doing for a little bit. It’s a win win right 😉

Gift Vouchers

Evening Meditation Class

Meditation Evening Classes.

Relax, Breath and Unwind in a very special way.
These Classes are designed to restore balance to the mind and body.
You will learn how to tap into, your vast internal resources. Through Hypno-mediations, self hypnosis, progressive relaxation, mindfulness, transcendental meditation and so much more.
Together they become a natural powerful tool, beneficial to one’s health, enabling benevolent and sustainable changes.
A profound state of rest: much deeper than ordinary relaxation, even deeper than sleep.
Inner happiness: clearly measurable through increase of happiness hormones.
Holistic brain development: measurable through EEG brain wave coherence measurements.
Thursday 16th of March from 8pm-9pm and run for 4 weeks.
Price: €100.00 for 6 classes
Maximum Number: 8
Please bring a blanket pillow and yoga mat along with you.

Ruth Allen Hypnotherapist, Psychotherapist and Fertility Coach
0861634460

The Two Week Wait and Stress

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.

The Essence of Home-Feng Shui Workshop

Aromatherapy for Insomnia

Aromatherapy for Insomnia and Difficulty Sleeping

Insomnia can impact our well being and the quality of our lives. The frustration of not being able to get a good night’s sleep can make the situation worse. Hectic lifestyles, stress, depression, physical illness and working unusual schedules can all be root causes for insomnia.
Aromatherapy cannot cure insomnia or its root cause, but using calming and relaxing essential oils before your intended bedtime can potentially help you fall asleep faster and stay asleep until your intended wake-up time. Of course, if you have an ongoing, serious sleep disorder, you should see your health professional to discuss your situation and gain treatment for the root cause of your insomnia.
If you suffer from occasional insomnia or sleep disturbances and want to try ideas that may help you fall asleep faster, consider the following tips:
Aromatic Cotton Ball by Bedside: Add a drop of Roman Chamomile Oil or Lavender Oil to a tissue or cotton ball and place that near your pillow at bedtime. Roman Chamomile Oil is considered a natural sedative. Another essential oil that possesses sedating properties is Clary Sage.
Bed Linen Spray: Create a calming bed linen spray and lightly spray your sheets before bedtime.
Bath time: Bathing is a wonderful way to relax, but avoid taking a bath immediately before bedtime. Hot water can increase your circulation and make it hard to fall asleep. Instead, plan to finish your bathing ritual about an hour before bed. While bathing, add a drop or two of Roman Chamomile or Lavender to your bathwater
The minerals in natural salts, especially Dead Sea salts, help to relax muscles which in turn can help you to relax overall.
Massage: Like bathing, massage is stimulating to your circulation and should generally be avoided immediately before bedtime. Prior to bedtime, however, try gently massaging your feet and legs with a calming massage oil or lotion.
Teatime: Borrowed from the field of herbalism, herbal teas using botanicals that have a natural sedative effect can be both soothing and relaxing before bedtime. Try natural chamomile tea. Teas made from passion flower and valerian are also considered to be very relaxing and help to encourage sleep, but do not have the familiar and pleasant flavour that chamomile tea offers.
Avoid Stimulating Essential Oils Before Bedtime: Some essential oils can be particularly energizing and stimulating (i.e. cypress, rosemary, grapefruit, lemon, peppermint). Avoid using these oils and products containing them before bed or they may make your insomnia worse.
The safest and most recommended course of action that you can take is to seek out the in-person guidance of a qualified Aromatherapist in your area. Your particular health situation and the root cause of your insomnia can make a difference in the most suitable recommendations for you. A qualified practitioner should conduct a case history on you and guide you based on your personal background and recommend blends suitable for you and discuss suitable dosages and methods of administration.

Other naturally based or simple ideas for helping ease sleeplessness include the following:
Exercise Regularly: Exercising right before bed isn’t a good idea, but establishing a regular exercise routine can help ease stress, eliminate toxins from your system, improve your overall health and help you to sleep better at bedtime. Of course, the disclaimer has to be mentioned that you should talk to your doctor before starting a new health or exercise program.
Avoid Eating Before Bedtime: Unless you have diabetes or a health issue that may require you to eat right before bedtime, avoid doing so. Carbohydrates, spicy foods and foodstuffs with caffeine are especially prone to making it hard to fall asleep easily.
Avoid Stressful Activities and Situations Before Bedtime: Whenever possible, spend the last hour before bedtime unwinding and doing something that you find relaxing. If scary movies or TV shows gets your adrenaline racing, consider watching comedies instead. Right before bed also isn’t the ideal time to finally work on your finances or call that relative who always upsets you.
Tuning Out Noise: If a root cause of your insomnia is due to noise or distractions, try masking the noise by playing soothing music, using a natural noise machine (the kind that plays soothing natural sounds such as ocean waves or rain) or using ear plugs. These ideas should only be tried if you are in a sleeping situation in which you don’t have to worry about masking out all noises.
Tuning Out Light: If lights make it hard for you to fall asleep or stay asleep, make sure that your window treatments mask out all light, especially if your schedule requires you to sleep at times when it is light out. Eye masks are also available that filter out light. Some work better than others, so try them on first to ensure a good fit.

 

Source: AromaWeb.

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.