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Sunflower

I’m posting this picture of my little sunflower for #worldsuicidepreventiondayDo you see the flawed leaves, the dark spots, the small size?Or.Do you see the bright yellow petals beginning to open, how tall it stands despite its attacked leaves from outside pests, how despite not looking like a Van Gogh painting it still knows that is a proud sunflower and will always look to the sun.Don’t let anyone make you feel like your not the best that you can be and always face towards the sun, stand tall and bloom.It’s ok and you’re not alone.Claire🌻☀️#itsok #youok #support #sunflowers #dublin #talk #youarenotalone #standtall

Smells like home

Smells like home…

written by: Claire Kenny 08/09/2018


For as long as I can remember, my mother always had a bottle of essential oils ready for nearly all of our minor ailments when growing up.
When it came to exam times, interviews even the debs, mam would just pop into her wooden box of magic and make up blends that we could apply to our pulse points or even to our clothes. Our house always smelled safe.
Some of these blends even today remind of feeling safe and secure rather than the stress I was going through at the time of applying them.
Aromatherapy is the practice of inhaling the scent of essential oils to improve your mental and physical well-being.
One theory of how they work is that by stimulating the smell receptors in your nose, they can send messages to your nervous system. They are also thought to have a subtle effect on the body’s chemical and energy systems. Because of this, aromatherapy is often used as a natural remedy to relieve anxiety and stress.
Essential oils must be diluted with a carrier oil before they’re applied to the skin. This reduces your risk of irritation. For adults, every 15 drops of essential oil should be diluted with 1 ounce of carrier oil. For children, the ratio is 3 to 6 drops of essential oil to 1 ounce of carrier oil. Some popular carrier oils are almond, coconut, and jojoba.
Essential oils should never be ingested, despite claims on the internet that suggest otherwise. There’s not enough research on any one essential oil to prove it’s safe to swallow. Each essential oil is very different, and some are toxic.

Below is a list of some of my favourite essentials oil for anxiety and stress.

Valerian

Valerian is an herb that has been used since ancient times. It’s thought to contain compounds that promote sleep and calm nerves. It can have a mild sedative effect on the body.
How to use: Add a few drops of valerian oil to an aromatherapy diffuser and inhale. Ideally use Valerian at home in the evening as it may make you sleepy or relaxed.

Lavender

Lavender is one of the most popular aromatherapy oils. Lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.
How to use: Enjoy a relaxing lavender bath by combining several drops of lavender oil with a teaspoon of carrier oil or an unscented bath gel. Stir the mixture into warm bathwater just before entering.

Jasmine

Jasmine oil has a gorgeous floral scent. Inhaling jasmine oil can promote a sense of well-being and romance. Unlike some other essential oils used for anxiety, jasmine oil is thought to calm the nervous system without causing sleepiness.
How to use: Inhale jasmine oil directly from the bottle or allow the scent to fill the room through a diffuser.

Sweet basil

Sweet basil essential oil comes from the same herb that you use in cooking. In aromatherapy, it’s thought to help calm the mind and relieve stress.
The phenol compounds in sweet basil oil helped relieve anxiety. These compounds were found to be less sedating than the anxiety medication diazepam.
How to use: Add several drops of sweet basil oil to a room diffuser or inhale through an inhaler tube.

Bergamot

Bergamot oil comes from bergamot oranges and has an invigorating citrus scent. Bergamot helps relieve anxiety and improve mood.
When used topically, bergamot may increase sun sensitivity.
How to use: Place a few drops of bergamot oil onto a cotton ball or handkerchief. Inhale the aroma two to three times to help relieve anxiety.

Chamomile

Chamomile is well-known for its relaxing and sedating properties and intoxicating scent. There isn’t much research on chamomile essential oil for anxiety.
How to use: Massage diluted chamomile oil into your skin or add it to a warm bath.

Rose

Rose essential oil is extracted from rose petals. Roses have an enchanting floral scent known to relax the senses.
Using a rose aromatherapy footbath can reduce anxiety in pregnant women during labour. Not be used unless in labour.
How to use: Soak your feet in a basin filled with warm water and diluted Rose essential oil. You can also add rose oil to your favourite non-scented moisturizer or shea butter and massage into skin.

Vetiver

Vetiver may be less known than other essential oils, but it’s not less effective. Vetiver oil comes from the grassy vetiver plant native to India. It has a sweet, earthy scent and is used as an aphrodisiac.
How to use: Enjoy a relaxing massage with diluted vetiver oil, or add it to a diffuser.

Ylang Ylang

Floral-scented Ylang Ylang is used in aromatherapy to promote relaxation. Inhaling a blend of Ylang Ylang, lavender, and bergamot lowered stress and anxiety levels, blood pressure, heart rate, and serum cortisol.
How to use: Apply diluted Ylang Ylang to your skin, add to a room diffuser, or inhale directly.

Frankincense

Frankincense oil is made from the resin of the Boswellia tree. It has a musky, sweet aroma that’s thought to ease anxiety. A beautiful massage blend of frankincense, lavender, and bergamot can improve anxiety, depression, and sometimes even pain in people with terminal cancer.
How to use: Massage diluted frankincense oil onto your hands or feet. You can also add frankincense to a diffuser.

Clary sage

Clary sage is different from the common herb used to make stuffing at Thanksgiving. It has a woody, herbal odour. Due to its calming abilities, it’s often used as an aphrodisiac.
Clary sage can ease tension and help control cortisol levels in women. Cortisol is known as the stress hormone. High cortisol levels may increase your risk of anxiety and depression.
How to use: Inhale clary sage oil directly when you feel anxious, or massage the diluted oil into your skin. Do not use clary sage while pregnant as it can cause contractions.

Patchouli

Musky patchouli is used in Ayurvedic medicine to relieve anxiety, stress, and depression. It’s often combined with other essential oils such as lavender. Patchouli is thought to promote calmness and relaxation, though most evidence is anecdotal.
How to use: To relieve anxiety, inhale patchouli oil directly or add it diluted to a warm bath or room diffuser.

Geranium

Geranium oil is distilled from the geranium plant.
For women in the first stage of labour, inhaling geranium oil effectively reduced their anxiety during labour. It may also help decrease diastolic blood pressure.
How to use: Apply a few drops geranium oil to a cotton ball and waft under your nose a few times.

Lemon balm

Lemon balm has a fresh, uplifting aroma. In aromatherapy, it has a soothing, restorative effect. Most success stories on inhaling lemon balm for anxiety are anecdotal. It may also improve sleep.
How to use: Lemon balm is a great oil to add to a diffuser to add scent to an entire room. You can also inhale it directly.

Marjoram

Also known as oregano, sweet marjoram is thought to calm nervousness and anxiety. It’s also used to ease headaches, a common symptom of anxiety.
How to use: Dilute marjoram with a carrier oil and rub into your temples. You may also apply to your wrists or add to a diffuser.

Fennel

Fennel is best known as a cooking spice. It has an anise aroma and is used to treat many anxiety side effects such as digestive problems. It may also help relieve anxiety that’s related to menopause and other conditions.
Using fennel essential oil has been known to help menopause side effects such as anxiety, hot flashes, sleep problems, and depression.
How to use: Add diluted fennel oil to a warm bath to help relax your body and your mind.

What to do before use:

Essential oils may cause an allergic reaction when used topically. To avoid this, it’s important to do a patch test on a small area of skin before use.
Place a few drops of diluted essential oil on your wrist or elbow, and cover the spot with a bandage. Check the area in 24 hours. If you experience any redness, rash, or itching, the oil isn’t safe for you to use on your skin.
Essential oils aren’t safe for everyone. Talk to your doctor before using essential oils if you’re pregnant, breastfeeding, or have an underlying medical condition. You should also consult your doctor before using essential oils on children.
Remember: Not all essential oils are created equal, so you should only buy them from a reputable source.

The tell tale signs that you are not getting enough water

Are you drinking enough water?

Written be Claire Kenny 05/09/2018

Did you know that on average, the adult human body is made up of around 65% water. To put that in perspective, the average amount of blood in the adult human body is only about 7% of their body weight. Everyday activities, not to mention strenuous exertion, can quickly deplete the body’s water storage through sweat and urination and lead to signs and symptoms of dehydration if enough water isn’t consumed and replaced.

How Much Water Should You Drink Per Day?

Water requirements vary by age, activity, weight, and lifestyle, but a good rule of thumb to follow is eight full eight-ounce glasses per day. To stave off dehydration, some less active, smaller people may require a little less. Meanwhile, more active people may require more.

Dehydration affects the body on a widespread level, and, unattended, it can even lead to death. One of the best ways to know how much water you should drink each day is by simply following the signals  your body gives off as it enters dehydration.

 

Signs That Your Body Isn’t Getting Enough Water:

Headache

Our brains are around 80% water. So, dehydration affects the brain hard and fast. The lack of water supply  causes a restricted flow of oxygenated blood to the brain, which can cause swelling and opening of the blood vessels. It also causes the brain to shrink and draw away from the skull, which triggers pain receptors, which can either bring on a headache or increase the severity of an existing headache.

loss of concentration and low moods

As your body is primarily made up of water,  and our brains are almost 80% water, your body relies on water to help oxygenated blood to flow to your brain, without this water consumption your brain can start to look like a dried out sponge which can result in symptoms of confusion, disorientation, dizziness, moodiness, irritability, and general lack of mental acuity. As you increase your water intake, you’ll see your focus, mood, and concentration begin to improve.  So in short to help with your concentration at work or study, to stop you from shouting at everyone around you and to help aid your memory recall, you guessed it, DRINK MORE WATER.

Dry skin, mouth and eyes

If you have ever wondered why your skin is looking a little lifeless, your constantly reaching for your lip balm or your eyes are always itchy, your lips, nose, mouth, airway, and eyes are lined with mucus membranes that secrete mucus to protect and moisturize. Without enough water, mucus membranes dry out and can cause dried mouth, lips, eyes, skin, and airway.   Did you know that another sign of dehydration can be bad breath.  So if you want your skin to glow like a 14 year old again just increase your water consumption.

Persistently Feeling Hungry And Thirsty

If I forget to have my daily water consumption my stomach will start to growl, which actually is the hypothalamus sending a signal to your stomach to ask for substance, this is so commonly mistaken for feeling hungry, so if you have just eaten your main meal and this is happening, please don’t reach for the packet of biscuits, why not reach for a glass of water and you will be amazed at how much better you will feel.  Your metabolisim actually slows down when you don’t drink enough water which can become part of the reason behind weight gain. Your metabolism needs water to burn off fat.  So before you reach for the fad diet teas and pills, why not just increase your water consumption and you could shed those extra pounds.

Dark and smelly urine

Normal urine is a pale straw yellow color and pretty odorless. When you are showing signs of dehydration your urine can be dark amber and has a very strong musky odor.  The reason behind this is that there are more toxins and waste than liquid(water) to dilute it.  You can actually go to the toilet less when dehydrated as your body will strive to keep as much water in it’s system for survival.  So the next time you go to the loo, just have a little peek before you flush and remember straw in good and dark amber is bad.

Frequent UTI’s

Urinary Tract Infections (UTI’s) are most often caused by bacteria in the urinary tract. Proper hydration helps move that bacteria on out of the body. Dehydration, however, allows the bacteria to stick around and create urinary tract and bladder infections.

Tiredness

Yes the kids have just gone back to school and you now possibly have a little more time on your hands, so why are still feeling so tired?  Without the proper water consumption our body goes into what is know as survival mode.  This is were the body will try and reserve as much energy as possible for the vital functions of life, heart, lungs and kidneys; everything else becomes second fiddle, so your larger muscle groups and brain are not getting enough of the much needed oxygenated blood, which can make even the smallest of tasks feel like a marathon.  With proper water intake your energy levels will increase and you feel less like a zombie and more like you again.

Muscle Spasms And Cramping

As stated above as your large muscle groups are not getting the beautiful rich oxygenated blood to keep them all supple and relaxed, the weakened muscles can cramp and spasm as a result,this can include bad period cramps and spasms.  When you increase your water intake this should help those cramps ease if dehydration is the cause.

As you can see, dehydration takes a huge toll on everything from your skin to your muscles. Listen to the cues your body is sending you so that you can drink enough water and avoid dehydration.

 

Please note that if you have persistent symptoms that are concerning you, please don’t hesitate to contact your GP to rule everything else out.

 

It’s good to talk

written by: Claire Kenny 06/09/2018

Since opening the centre, now over 5 years ago, I have been asked countless times “why don’t I incorporate an online booking system to make life faster and easier for the clients and students that we have the pleasure of looking after.”

There is no doubt that these new systems have increased efficiency by leaps and bounds, but what has been sacrificed is human interaction and a direct connection to the exchange of value.

Have you ever booked online for a yoga class and arrived with your new mat and baggy tracksuit bottoms, as you are a complete beginner, and been met with a packed studio of twenty somethings in very tight Lycra doing handstands against the wall jammed in like sardines?  I have and boy did I hot foot it out of there and vowed that I would never try Yoga again. Don’t worry I have since.

Have you ever booked online for a massage as a treat after a really hard long week to be met by a deep tissue therapist, who yes is amazing at what they do but you feel like you have been beaten up with a baseball bat and all you wanted was sounds of whales in the background, candles lighting and a little hug of a massage?  I have, and was left disappointed, not by the therapist, but by the system and not being able to ask for a relaxing light massage and sip of herbal tea afterwards.

Now I do understand that life is so fast paced and there is an app for everything to make life simpler, but at what cost?

If time is so precious; then what if you do make that mistake of booking in for the wrong class or with the wrong therapist?  If you take the time to make a 2 minute call to us here at the centre, we will know exactly what you need and what would suit you best.  So rather than make that mistake that will cost you an hour or more from your already busy life, give us a call as we like to talk here at the centre.

For the full list of classes that are all starting new terms this week and next just click the following links:

www.riverholsitic.ie/classes

For a full list of therapies that you would like to try but may not know what exactly is involved use the link below:

www.riverholistic.ie/therapies

Then you guessed it, just give us a call and let us help you make the right choice the first time.

 

Claire

 

 

 

 

Natural ways to treat head lice

Tis the season to see these oh so common bugs in our little darlings hair.
With the schools now open for business this is the busiest time for there pesky pests.
It can be so hard to get rid of them once they have made your little ones head its home.
Below you are going to find different options that can work with curbing the itch and constant battle to rid them from your home.
I would always recommend as a prevention to work with the other parents of the children in your child’s class.
What I do for both my sons classes is to ask all the parents to use a fine tooth comb every Sunday without fail, it only takes about 10-20 min depending on hair length. If everyone were to do this you can honestly stop the constant letters coming home in your child’s schoolbag.
I also add about 15 drops tea tree oil to all of our shampoo’s to help with prevention.

Luckily, these natural remedy treatment can help eliminate even the most stubborn lice:

1. Almond Oil or Olive Oil

Both almond oil and olive oil are effective home remedies for lice, as they work to smother or suffocate lice, slowing them down to make them easier to remove with a comb. Coat the hair with oil after separating the hair into several small sections, keeping them separate with clips. Work under good lighting so you can see clearly, and be sure to frequently rinse the comb with hot running water. After combing through the hair, shampoo and rinse twice, then thoroughly clean the towel and comb. Use this remedy every day for one week.

2. Essential Oils

Several essential oils have been proven to help eliminate lice with the help of combing, including nutmeg, peppermint, red thyme, cinnamon, eucalyptus, clove, neem and lavender. Always check for allergies before using a new essential oil. Add between 3 and 10 drops of essential oil to 2 oz of olive oil, then let it sit on the scalp overnight, for a minimum of 12 hours. Comb everything out then shampoo twice.

3. Neem Oil

Neem oil is a natural insecticide. It can help get rid of lice safely and effectively. Buy a shampoo that contains neem oil, or add several teaspoons of neem oil to your own shampoo, and use it regularly.

4. Garlic and Lime Juice (very smelly, but very effective)

Garlic’s strong fragrance can suffocate lice. Make a paste by grinding 8-10 garlic cloves and mixing them with 2-3 teaspoons of lime juice. Apply the mixture to the scalp and let it sit for 30 minutes before thoroughly rinsing it with warm water.

5. Mayonnaise or Coconut Oil

Use mayonnaise or coconut oil to saturate the scalp and hair, then cover the head with a shower cap for 12-24 hours. Heat the shower cap, then shampoo the hair without getting it wet. Cover scalp again for 30 minutes to allow the oil to break down, then thoroughly rinse the hair and comb through it. Go through the hair section by section with the comb, and be sure to rinse it regularly with hot water. Shampoo hair with no water once more, and wear a shower cap overnight to prevent lice from returning.

6. Nit Comb

For children under two years old, comb wet hair using a fine-toothed nit comb. For best results, comb while the hair is wet and contains conditioner. Comb out the hair two times each session for 3-4 days.

8. Treat the Home

To help prevent a re-infestation, try these steps:
Wash their coats as the hoods and collars will always have eggs left.
Wash brushes and combs daily in hot water to dislodge lice.
Seal items that are non-washable and touched the head, in a plastic bag for 2 weeks.
Change towels, pajamas, sheets and pillowcases daily.
Vacuum the part of a child’s car seat cover that touches the child’s head daily.

A journey of self-awareness

A Mindful Journey of Self Awareness

The journey comprises of Hypno-Meditations to increase awareness and facilitate the process of unfolding the ‘Self’. The purpose of which is to enable a you to step forward along a path towards wholeness. As we learn to Witness and be Mindful our awareness increases, this frees us from being stuck in a reactive mode and allows us to cut through the veils of illusion that keeps us from achieving wholeness. The path of Hypno-Meditation utilising Mindfulness, enables a you to raise your awareness and individuate along the path of wholeness.

Along any path of understanding “Who am I” and of integration towards authenticity and individuation, the first step is to increase AWARENESS at both levels; conscious and subconscious.

Vispassana (Mindfulness) mediation is one of India’s most ancient techniques of meditation, a process of Self-transformation through mindful self observation (builds awareness). It focuses on the deep interconnection between mind and body. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind full of love and compassion.  Life becomes characterised by increased awareness, non-delusion, self-control and peace.

Hypno-meditation is a unique combination of hypnosis and meditation which enables self awareness and a vehicle to heal the mindbody as well as to achieve goals through reflection and choice. A natural powerful tool, which enables benevolent and sustainable changes. The more you practice hypno-meditation, the more you speak directly and align with Mind as a whole, building new neural pathways via the conscious and subconscious. Thus enabling you to make empowered choices, growing as an individual in mind, body and soul, creating a state of healthy mind and body.

Develop awareness through the breath.

Body Scan / Progressive Relaxation (relaxation response)

Mindfulness of the senses

Witnessing Thoughts

Removing Obstacles…. Planting Seeds

Connecting with your Inner Adviser

When : Thursday the 16th of August 2018 8 – 10 pm

Where : River Holistic Centre, 10 Main street Raheny Dublin 5

Cost : €45

Includes a collection of Hypno-Meditations to help you on your journey.

https://www.ruthallen.ie/mindful-journey-self-awareness

Scalp relaxation techniques

Relaxation is something most of us don’t really know of, specifically because of the fast-paced lives we lead. Try out these relaxation techniques for yourself and see how it leaves you feeling great in almost no time at all.

SIDE SCALP MANEUVER

Relax your scalp by doing a side scalp laxity exercise, this is a great way to rid yourself of all that stress. Sit upright in a chair and place your hands on the sides of your head such that each palm is above each ear. Straighten your fingers, but make sure you do not clasp them together. Slowly begin moving your scalp up and down, keeping in mind not to move your fingers. Move your scalp for about two minutes before removing your hands. Relax for about 10 seconds before repeat this exercise for about 10 times.

HEAD KNOCK MASSAGE

Massaging your scalp helps to increase the blood circulation to your hair follicles. This helps in the prevention of hair loss while improving your overall hair health. Try the head knock massage, which is an ancient Indonesian technique. Stand straight with your feet about shoulder-width apart and be sure to continue breathing normally throughout this exercise. Begin lowering your upper body by bending ever so slightly at the waist, allowing your spine to or curve. Bend up till the point where you find your head slightly below your waist level. Remember to position your legs straight and curve your fingers to the knuckle. Use the knuckle of your index finger to gently tap your scalp with your knuckle. Use your other knuckles as well. Now, cover as much of your scalp as you can – the front, back, sides and lobe area of your scalp, while gently tapping the hair area. Perform this knuckle massage for about 30 seconds. Stop and return your body to the standing position. Relax for about 10 seconds before repeating this scalp massage exercise while standing up.

CIRCULAR MASSAGE

Say goodbye to hair loss with this circular massage exercise. Start in an upright position seated comfortably and pour in a few drops of rosemary essential oil onto your scalp. You may also use vitamin E oil. Now, use the tips of your fingers to massage your scalp. Start on the right side of your scalp. Be sure to work small sections of your scalp and use circular motions for the first three to five minutes. Reverse this direction and work in counter-clockwise circular motions for the next two minutes. Be sure to massage your entire scalp area up to the hairline. Try not to use your fingernails as this is likely to damage your scalp. Massage your scalp for five minutes daily.

INDIAN HEAD MASSAGE

This treatment focuses on the blood circulation in the head, neck, and shoulders. A great deal of pressure is used in this technique, but it isn’t painful at all. This massage is best carried out by a professional. So give us a call at 018310888 or email info@riverholistic.ie and we can help ease all of the daily tension away.

It’s okay you got this

Going through fertility treatment can be a challenging experience both physically and emotionally. All matter of scenarios might be running through your head, with so many questions, what ifs and more. You might be researching the topic or constantly wanting to think about it.

Some days you may feel completely overwhelmed with the process, so it is important to put some strategies in place early, to help you cope during these times.

 

#1 Be kind to yourself

Fertility treatment can be an emotional rollercoaster; it is normal to find you cope well some days and others your emotions are a little overwhelming. On those tougher days, consider taking time out for yourself to engage in whatever self-care works best for you – it may be having a good cry, time alone, time with friends or family, doing something you enjoy.

 

#2 Develop and maintain good self-care practices

Make these part of your daily or weekly routine and use them regularly; prioritise these to assist with your well-being. Self-care is very personal but could include things such as reading, music, exercise, time with family or friends, soak in a bath, fresh flowers, meditation, engaging with spirituality etc.

#3 Focus on the things that you can control

By doing this you can be proactive and channel your energy into things you have the ability to influence which many people find empowering. Things you can control include diet, exercise, sleep, self-care etc. but be balanced in this and don’t be too restrictive.

#4 Consider limiting the amount of time spent focussing on infertility

You could set a daily time limit (e.g. 30 minutes) or a specific number of times per week. During this time give yourself permission to think about, talk about, research infertility and treatment as much as you like, but once the time is over try to set it aside until the same time the next day/occasion. Although difficult, it is important not to let fertility treatment consume you.

 #5 Try to live in the moment

It is easy for your mind to wander too far ahead worrying about all the what ifs. Try to deal with each moment or difficulty as it arises. Mindfulness can be very helpful in allowing us to stay more in the present moment.

#6 Keep the lines of communication open

It is important to talk with others, particularly your partner about your thoughts and feelings.

 #7 Prioritise reconnecting with your partner and rejuvenating your relationship

Fertility treatment can take a toll on your relationship. Try to do things that help to put the fun and spontaneity back into your relationship. Reconnect with all the things about each other that drew you together in the first place.

#8 Consider keeping a gratitude journal

Noting down three things a day that you are grateful/thankful for. These could be related to fertility or could be completely separate. Even in tough times, if we look hard enough there are often other little things in our life that give us hope and lead us to feel thankful.

 #9 Ask for help if needed

If your feelings seem to be increasing in intensity or lasting more than a few days please seek professional support through your specialist.

We are always here to help with your journey through IVF, ART, pregnancy and all that comes with it.

We have a full list of therapies that would include body treatments, talk therapies and classes.

Just call us on 018310888 or email info@riverholistic.ie

xxxx

 

CLAIRE

FACT Mindfulness Skills Course

FACT Mindfulness Skills Course 

Mindfulness is an awareness process that involves the ability to pay attention with flexibility, openness and curiosity to life as it arises at any given moment. It is a practice when cultivated, that enables people to interact with themselves and others through awareness and compassion, handling life’s stresses and challenges with more ease and resilience. Ultimately, it teaches us to accept and respond, instead of react to life.

Aim
The aim of this six week course is to introduce clients to the practice of mindfulness in their everyday lives while simultaneously being held within a psychotherapeutic space. This one-to-one experience fosters a tailored and unique mindful environment.

Week 1: – Introduction to course and exploration of relevant life issues and expectations
Week 2: – Stopping, calming, resting and healing
Week 3: – Nourishing happiness and sustaining mindfulness
Week 4: – Understanding and transforming ingrained habits
Week 5: – Developing conscious awareness and maintaining happiness
Week 6: – Establishing mindfulness practice in daily life.

Psychotherapeutic Approach
Focused Acceptance and Commitment Therapy (FACT) is a progressive evidence based psychotherapeutic behavioural intervention designed specifically for brief therapy. FACT encourages psychological flexibility in clients and integrates mindfulness in its approach.

Outcome
At the end of this course clients will be able to understand how to recognise and handle difficult thoughts and strong emotions within themselves related to stress, pain (including physical), anxiety, fear, sadness and anger etc. They will have developed awareness on the factors that influence and perpetuate much of the patterns of suffering within their lives and have gained the knowledge and skills necessary to make alternate and more life affirming choices within their respective environments.

For further information:

To make an appointment with Niamh, please contact her directly on the information below.

Niamh is available for appointments here at the centre on Monday’s from 11am to 3pm 

MINDFUL MEASURES

087-9828707

 

 

Natural treatments for psoriatic arthritis

Psoriatic arthritis is a chronic disease marked by inflammation in the joints and skin. This disease is progressive, worsening over time. If left untreated, psoriatic arthritis can lead to joint damage.
Psoriatic arthritis (PsA) is a form of arthritis that mainly affects people who have psoriasis or those with a family history of psoriasis. Often, those with PsA have joint pain and inflammation combined with the inflamed, itchy, red patches of skin covered with silvery scales that are typical of psoriasis itself.
The progression of PsA may be slowed with traditional therapies and the symptoms may ease. Alternative remedies may complement these therapies and may help people with PsA feel more in control of the disease.

Natural remedies.
Apple cider vinegar, when applied to psoriasis on the scalp, may help to treat PsA.
There are many natural remedies to try for PsA. Most of these do not have much scientific research supporting their use. The use of these remedies is backed mainly by anecdotal evidence.

Natural remedies for psoriatic arthritis include the following:

Apple cider vinegar. Apple cider vinegar has a lot of buzz for, supposedly, being a miracle cure-all. For treating PsA, people may find it useful if applied to patches of psoriasis on the scalp. However, this should be avoided if the areas are cracked and bleeding.
• Tea tree oil. This essential oil may ease skin inflammation caused by PsA. However, science is cautious to recommend this as a treatment because it may aggravate more sensitive skin.
• Oats. Adding oats to a bath or using oats in a paste can help relieve itchy patches of psoriasis. While there’s little scientific evidence supporting oats as a treatment for psoriasis, oats are highly regarded in folk medicine as one of nature’s best skin soothers.
• Turmeric. Turmeric is highly regarded for its anti-inflammatory properties. Studies have shownturmeric may be able to alter gene expression, easing PsA symptoms. People with PsA can either add the spice liberally to their food or take turmeric capsules.
• Capsaicin. Capsaicin is what makes chili peppers hot and may be useful by blocking pain receptors. Some research has also found that when used in over-the-counter creams, capsaicin may reduce psoriasis symptoms as well.
Aloe vera. This soothing balm from an aloe plant may provide cooling comfort for irritated patches of psoriatic skin. However, aloe vera should only be used topically and never ingested. Taking it orally may be dangerous.
• Epsom salts. A warm bath with Epsom salts may help reduce joint pain and inflammation. Epsom salts contain magnesium, a mineral that boosts bone health and may soothe itchy skin. Warm water also helps loosen joints and relieve pain. People with diabetes should be wary when using soaks of Epsom salts as they can stimulate the release of insulin.
• Oregon grape. Some studies suggest that applying creams with Oregon grape (Mahonia aquifolium) can ease psoriasis skin irritation. Like aloe vera, Oregon grape should only be used topically.
• Fish oil. Joint pain may be reduced by fish oil. Omega-3 fatty acids found in fish oil help block inflammation and ease painful swelling.
• Ginger. A root of ginger is well-known in folk medicine for having many anti-inflammatory properties. Some studies have shown that taking ginger three times a day can reduce knee pain caused by osteoarthritis.
When trying these natural remedies, people with PsA should remember that these remedies are not a substitute for prescribed treatments.

Alternative therapies

Massage therapy may help to alleviate joint pain and provide relief from arthritis-related discomfort.
There are a number of alternative therapies available to complement PsA treatment. These therapies should not replace the traditional treatments for PsA but can provide some additional relief and quality of life benefits.

Alternative therapies include the following:
Massage therapy. A massage therapist trained in dealing with PsA can help relieve joint discomfort and release tight muscles and joints. A massage can provide significant relief from arthritis-related discomfort.
Acupuncture. This technique involves sticking needles into various pressure points to relieve chronic pain. No studies show its usefulness for PsA but some patients with chronic pain do find acupuncture helpful.
• Acupressure. Acupressure involves putting pressure onto different points of the body to reduce pain and pressure, stimulate the immune system, and release tension.

 

Diet
Eating more healthily will not cure PsA but eating well does promote good health and well-being. People with PsA should strive to maintain a healthy weight and stay mindful of their diet.

 

Following these healthy eating tips may help:
• eating plenty of fruits and vegetables
• getting protein through lean meat, beans, and legumes
• choosing low-fat and fat-free dairy products
• avoiding refined sugar and bad carbohydrates such as processed white breads and pasta
• choosing whole grains when possible
• drinking plenty of water
Anyone with PsA may benefit from keeping a food journal and planning healthful meals.
Lifestyle tips
The symptoms of PsA often flare up during periods of stress or fatigue. It may help people with PsA to change their lifestyle to reduce stress since stress is associated with increased inflammation. Doing so also helps people to get adequate sleep so that the body can heal itself.
The following tips and suggestions may help:
Relaxing. Using aromatherapy, breathing techniques, and keeping a journal may help manage stress and promote relaxation.

Getting gentle exercise. Exercise is recommended for people with PsA. They may find yoga and tai chi particularly useful for helping to loosen stiff joints and release stress.
Meditating. Meditation may result in a deeper level of relaxation that may help alleviate stress, so helping prevent or manage symptoms of PsA.
Getting enough sleep. Sleep is crucial to allowing inflammation to heal and to promoting good health.
Taking a warm bath. Spa therapy, including hydrotherapy like a warm bath, can loosen joints and ease pain and inflammation associated with PsA. These therapies can also promote relaxation and decrease stress.
Practicing mindfulness. Being mindful involves checking in with the body and taking stock of how its feeling. It also involves being aware of any situations that may cause unnecessary stress.
An increased sense of physical awareness can help people to catch a flare of symptoms early so that they deal with it before it worsens. Doing so may prevent a worse flare from occurring.
When combining lifestyle remedies with other forms of treatment for PsA, people may find an increased quality of life and more relief. However, lifestyle remedies and natural therapies are not a substitute for a doctor’s care and traditional treatments.

 

When to see a doctor
Anyone who thinks they are experiencing symptoms of PsA should see a doctor for diagnosis and to begin treatment. As the disease is progressive, beginning treatment early is crucial.
Anyone with psoriasis or a family history of psoriasis should be screened regularly for PsA by a doctor.
People with PsA should also see a doctor regularly and should speak to one before starting or changing treatments. This includes any natural or alternative remedies.
Some natural remedies may interact with prescribed medication or may not be recommended for pregnant or breast-feeding women.

 

 

 

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