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Massage for health

Aches and pains during pregnancy is part and parcel of joy of pregnancy


Aches and pains during pregnancy is part and parcel of joy of pregnancy. Our body is changing and adapting to accommodate the growing foetus by relaxing our muscles and ligaments. The stretching of ligaments creates more space between pelvic bones and spine, and loosely held bones are difficult to move over/with each other, which makes movements clumsy and painful.

Starting from 1st trimester till last trimester, pregnant women experience diff ..
Headaches are one of the most common pregnancy complaints. Try to get plenty of rest, and practice relaxation techniques like deep breathing.

Cramping typically occurs when the uterus expands, causing the ligaments and muscles that support it to stretch. One should not be worried about the minor cramps that happen every now and then. Stretching can be due to round ligament pull caused by growing uterus, and gives sharp piercing or dull pulling feeling. Some women experience sharp, pierc ..

Headaches are one of the most common pregnancy complaints. Try to get plenty of rest, and practice relaxation techniques like deep breathing.

Cramping typically occurs when the uterus expands, causing the ligaments and muscles that support it to stretch. One should not be worried about the minor cramps that happen every now and then. Stretching can be due to round ligament pull caused by growing uterus, and gives sharp piercing or dull pulling feeling. Some women experience sharp, piercing pain in the vagina. Try relaxation exercises. Place a hot water bottle wrapped in a towel on the ache. Make sure you get plenty of fluids. Take warm water bath. All the above measures will reduce these pains. However, consult doctor if you still don’t get the desired relief or pains occur in moderate intensity along with other symptoms.

Leg cramping and restless-leg syndrome is common in the third trimester. Cramping can occur as a result of too much phosphorus and too little calcium in the body. Restless-leg syndrome, also known as the overwhelming need to constantly move your leg, can be a symptom of an iron or folic acid deficiency. An uncomfortable sensation in the legs, a strong urge to move one or both legs or night-time leg twitching are frequent symptoms of restless-leg syndrome
If you feel tingling or numbness in your hands during pregnancy, it could be carpal-tunnel syndrome. This condition is normally associated with repetitive hand movements, but extra fluid and swelling during pregnancy can also cause these symptoms.

Pregnancy rib pain can be the result of your baby physically kicking you in the ribs, stretching out under the ribs, or just moving by your ribs. The pain can also be caused by the muscles stretching out. In rare cases, it might be caused by a ..

Women frequently experience hip pain as the connective tissue loosens and stretches. Lower back pain can also occur along with hip pain, as posture changes may cause you to lean more toward one side or another. Sleeping on your side with a pillow between your legs may help to relieve this pain because it opens the hips slightly.

The coccyx is a joint that’s at the very bottom of your spine. It sits right behind your uterus. Your growing baby pushing against it, hormones, and other issues like constipation can lead to more pain. Often, what feels like lower back pain and hip pain during pregnancy is actually tailbone pain.

While there’s no cure for it, there are some stretches you can do to help ease the pain. If your pain is severe or lasts more than a few days with little change or worsens, see your doctor. Doing gentle exercise, such as yoga with lots of stretching positions, will help keep your muscles loose. It will also help keep both you and the as healthy as possible.

We have some very beneficial therapies and classes available here at River.

If you are looking for advise on which approach is best for you.

Claire

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Meditation is good for your heart health

In the immensely stressful lives that we are living in the present times, it becomes imperative to include practices such as meditation and yoga in our lifestyle. Apart from reducing stress and generating immense positivity, meditation helps in keeping our heart healthy as well. People who meditate regularly are lesser prone to risks of heart attack and stroke. Meditation can produce changes in the brain activity and can also control heart rate, blood pressure, breathing rate and release of cortisol hormone in response to stress.

What is meditation?
Meditation means awareness. Anything which is done with awareness is meditation. It is not a technique but a way of life. Meditation is referred to a stage of consciousness when the mind is free of scattered thoughts and ideas. It is considered as a practice which transforms the mind. It helps in improving concentration, helps in getting more clarity, provides emotional positivity and helps a person have a calm way of looking at the nature of things.

Engaging in meditation enables a person to learn about his/her patterns and habits of mind. It helps a person cultivate new and more positive ways of living. A nourished and positive thinking mind can further transform into extremely peaceful and energised state of mind. Inculcating the habit of meditation in your lifestyle can make you a more enlightened person personally and publically.

meditation
Regular meditation can make you a more enlightened person

There are various kinds of meditation which provides several physiological benefits. Mindful meditation helps you focus efficiently in the present and accept it without any judgement. Guided meditation, for instance, a kind of meditation which uses mental images, helps you relax and calm down. Transcendental medication is a kind of meditation which uses repeated sounds and phrases in order to clear your mind.

These meditations need to be done for at least 10 minutes in a day in order to get physiological benefits from them.

How meditation helps your heart?
The National Institute of Mental Health states that around 19% adults experience anxiety within the past year. Around 31% adults were reported to suffer from anxiety disorder at some point in their lifetime. We all experience stress in one way or the other. Excessive stress can contribute to high blood pressure, high cholesterol levels, overeating and physical inactivity. All these factors contribute to increased risks of stroke and heart disease.

Mindful meditation helps in reducing both stress and anxiety. Meditating regularly gives a boost to the immunity, eases inflammation in chronic conditions and reduces pain. Those who meditate regularly experience increase in gray matter in the brain, have improved levels of focus and concentration, reduced levels of stress and more will power.

Mindful meditation, when combined with cognitive behavioral therapy can thus be considered as an effective treatment for anxiety.

We have a number of one to one therapies here at the centre from Psychotherapy , HypnotherapyAcupuncture  to name but a few.

We also a number of classes that are a perfect introduction to meditation and mindfulness along with weekly Yoga,

For a full list of our weekly classes just follow HERE… 

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Simple ways to de-stress at work

Simple ways to de-stress at work

Even if you love your job, it can still leave you feeling stressed. Many causes of work related stress can be anticipated however, enabling you to enjoy a more relaxed day.

Stress in the office builds up when you have a heavy workload, long hours and tight deadlines, conflict with colleagues or your boss, or a lack of support or advice. Unpleasant working conditions such as crowding, constant interruptions, noise pollution or not enough natural sunlight, may also contribute to work-related stress.

Recognising the problem:

It’s often hard to accept that your own attitudes contribute to stress at work. If you are an over-achiever, you may have a calendar crammed far too full of activities. If you find it hard to say “no”, you may be over-extended and overwhelmed. If you are perfectionist you may find it hard to delegate work to other people. These sources of stress can be overcome by managing your time better, being more assertive and improving your communication skills.

Planning your stress-free work day

1. Have a stress free start:

Make sure you start the day in the right frame of mind. Get up early to give yourself plenty of time to get ready. Running for a bus at the last minute, trying to do your hair, find your right shoe that’s always never beside the left one and arriving 30 seconds before that vital meeting starts, are all sure-fire ways to begin the day feeling flustered.

2. Keep your tasks in perspective:

Break your day into a series of manageable tasks. Instead of thinking of the day as a whole, look at it as 10 separate tasks, and place them in the order of importance. If you complete nine of them, not having time to complete the last one, probably won’t matter.

3. Be honest of your capabilities:

Learn to say “no”. Be assertive about your needs, and don’t be afraid to ask for help when you need it. Your colleagues may not realise how much work you have – if you don’t have time to take on another task, they will understand. Don’t be afraid to delegate if you don’t have time to deal with it yourself.

4. Make sure you take your breaks:

Have a proper lunch break – away from the desk. Eating healthy food rather than just snacks will help to keep your stress levels down. Also, taking a break allows you to step back from your problems and will perhaps enable you see a new way of dealing with them.

5. Admit your mistakes:

Take responsibility for your errors and admit to them as soon as they happen. There is nothing more stressful than worrying about when your boss is going to find out about your slip up. Mistakes happen; being honest about it will go a long way to making amends.

6. Tidy your desk:

At the end of each day, take 5 minutes to tidy your desk. That way, you will know exactly where everything is in the morning and won’t waste time trying to remember where you left that memo or file.

7. Take credit when it’s due:

You have the right to feel happy and proud of yourself. Stressed people often don’t take the time to feel pride and pleasure in their own achievements. Tell your colleagues when you’re proud of yourself, and invite them to celebrate.

Healing with Fennel

Cleansing with Fennel

Fennel has a strong and distinctive smell that can help to suppress your appetite and ease digestive disorders.
Warming and stimulating fennel has a long tradition as a digestive tonic. The seeds of the herb are crushed to give a strongly scented, sweet, peppery oil. Fennel has potent properties. Used sparily, it has an enlivening, energising and revitalising effect on the mind and body.
Fennel’s main action is on the digestion, where it has a regulating and ‘unblocking’ action. It is effective in relieving nausea, indigestion, constipation and flatulence.

Fennel for your Detox regime:
Use fennel to detoxify your body as it acts as a tonic for the kidneys, liver and spleen. It is also a diuretic, promoting the flow of urine and helping to reduce fluid retention in tissues – as such it is especially useful before menstruation. Fennel also regulates periods and stimulates the flow of breast milk in nursing mothers.

Circulation Stimulant:
Stimulate sluggish circulation with fennel to gain relief from the building up of toxins and fluids.
Ease swollen feet:
Cypress acts as a tonic to the circulatory system, complimenting fennel’s ‘movin’ action. Ease puffy, swollen feet and ankles with a massage blend of:
• 5 drops fennel
• 5 drops cypress
• 20ml of grapeseed oil
Relieve painful gout:
Treat gout by gently massaging the affected are with:
• 3 drops fennel
• 6 drops juniper
• 6 drops lemon
• 25mls of grapeseed
this blend stimulate circulation and helps to clear away accumulated toxins.

Detoxifying Fennel:
Make use of fennel’s diurectic action to clean your urinary system.
Water Rentention:
Relieve symptoms of bloatedness due to water retention by massaging the abdomen and lower back with a blend of:
• 3 drops fennel
• 5 drops juniper
• 10 drops lemon
• 2 drops peppermint
• 25mls of sweet almond.
A massage blend of the following oils aids lymphatic drainage of the tissues.
• 3 drops of clary sage
• 6 drops of fennel
• 2 drops of geranium
• 2 drops of rosemary
• 25mls of grapeseed.
Diurectic Bath:
Aid your body’s ability to detox by adding to your bath water:
• 2 drops of fennel
• 3 drops of lemon
• 3 drops of juniper
Digestive Aid:
Tone, soothe and regulate the body’s digestive processes with fennel.
Ease Gut Cramps:
For relief from digestive cramps, make a warm compress by soaking a flannel in a bowl of water containing:
• 3 drops fennel
• 1 drop peppermint
• 6 drops rosemary
Apply across abdomen and use a hot water bottle to retain heat.

Soothe Indigestion:
Relieve indigestion with a chest and back massage blend containing:
• 3 drops fennel
• 5 drops orange
• 3 drops sage
• 25ml grapeseed
All three of these essential oils work to calm and balance the digestion- but don’t massage immediately after eating as the massage itself can disrupt digestion.

Oestrogen substitute:
Fennel is a natural source of a plant hormone that mimics the female hormone oestrogen.
Regulate Periods:
To treat irregular periods, apply a compress containing the following oils added to a bowl of water to the abdomen.
• 2 drops basil
• 2 drops fennel
• 2 drops Melissa
As a general tonic for the female reproductive system, massage the stomach and back with
• 4 drops cypress
• 4 drops of clary sage
• 2 drops fennel
• 30ml of sweet almond
Nursing Mothers:
Promote the flow of breast milk by massaging the breasts with:
• 5 drops of fennel
• 30ml of sweet almond.
• BE SURE TO REMOVE OIL BEFORE FEEDING.

The magic of Marjoram

Healing with Marjoram.


Marjoram is a garden herb that has remained a culinary favourite for thousands of years; it has wide-ranging therapeutic properties, too.
The warm and penetrating aroma of marjoram is both relaxing and restorative.
It’s peppery and spicy fragrance has camphorous undertones that evaporate to leave a soft, sweet scent. This garden herb can also be used for a wide range of healing therapies.
Marjoram alleviates aches and pains, making it an excellent massage oil for stiff tired muscles. It can be used as a sedative to promote a restful night’s sleep, and it’s relaxing action provides a remedy for headaches.

Soothing for the stomach:

The herb aids digestion by stimulating and strengthening the muscles of the digestive tract. It relieves intestinal spasms, heartburn and flatulence. Its application in an abdominal massage eases cramps and it is valuable for treating the symptoms of PMT.

Marjoram for Menstrual issues.

Marjoram is a valuable aid to women who suffer from menstrual problems. Use the warming action of this oil to calm period pains and relieve the symptoms of PMT.
• Relax your body by stepping into a deep warm bath containing 4 drops of marjoram oil and 3 drops of chamomile oil. The synergistic blend of oils will calm uterine spasms.
• Another method of easing painful periods cramps with marjoram is to apply a hot compress made by adding 3 drops of marjoram oil and 2 drops of clary sage oil to a bowl of hot water. Soak a flannel in the dilution for a few minutes and then rest it on your stomach. Place a hot water bottle on top of the compress to retain the warmth.
• Balance mood swings and feelings of agitation associated with PMT with a full body massage. Add 4 drops each of marjoram, lavender and rose oil to 25ml of sweet almond oil.

Marjoram Oil for stiff muscles:

Massage away muscular stiffness, aches and pains and bring back movement back for stiff or rheumatic joints.
• Relax cold muscles before exercise with a brisk rub, adding 4 drops of marjoram oil and 3 drops each of basil and pine oil to 20ml of grapeseed oil.
• Alleviate muscular aches my massaging the affected area with 5 drops marjoram, 4 drops ginger and 3 drops of vetivert to 25ml of sweet almond oil. This remedy is particularly effective for treating lower back pain.
• In winter, boost circulation by relaxing in a hot bath containing a blend of warming oils: 2 drops each of marjoram, benzoin and clary sage.

Soothe the mind:

Ease anxiety and tension with marjoram’s sedative action. Its calming effect will aid relaxation and dispel tension headaches and insomnia.
• Soothe nervous tension headaches by massaging the forehead, neck and shoulders with 4 drops marjoram and 2 drops each of lavender and peppermint oil with 10ml of sweet almond oil. Both Marjoram and lavender are relaxing and the peppermint offers potent pain relief.
• Dispel insomnia by massaging the soles of the feet each night with 2 drops of marjoram and lavender to 10ml of grapeseed oil. These sedative oils are rapidly absorbed into the bloodstream.

April Newsletter

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.

So until the next time.
See you soon

Claire xx

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Holistic Therapies Course

Have you ever thought of a new extremely rewarding career as a Holistic Therapist or would you like to add on some wonderful, fully approved and recognised, holistic therapy courses to your list of treatments… The following courses can be done as a package (at a reduced rate) or studied individually. Please feel free to get in touch for more information or check out: www.holistictherapiesireland.com You’ll never regret it 

(Benefit from an amazing €125 discount off the total cost if all three courses are booked. All three together reduced to €550)

DIPLOMA IN INDIAN HEAD MASSAGE
Three Day Intensive Training Course in Indian Head Massage (Champissage) with Barbara McAteer(Accredited Tutor from The London Centre of Indian Champissage Intl.)
Indian Head Massage (Champissage) includes massage of the upper back, neck, shoulders, scalp and face. The body relaxes, tension is released, aches and pains melt away – and you don’t even have to leave your chair! It improves scalp circulation, which promotes hair strength & growth. It also promotes clearer thinking and higher levels of concentration and can provide relief from headaches, migraine, sinus problems eyestrain and insomnia.
The aim of the course is to provide a comprehensive grounding in the theoretical basis and practical application of Indian Champissage (Head Massage). Students will be able to use the technique as a principal or subsidiary part of their professional practice. (Course fee: €350 plus exam fee)
NATURAL FACIAL
One day Certified course
Hands on Training is a recognised organisation that offers courses registered with the CMA (Complementary Medical Association)
On this popular course you will learn a truly natural facial treatment, including cleanse, tone, warm compress, face pack and specialised face lifting massage sequence using plant based oils, creams, gels and aromatic waters. You will also learn how to formulate some wonderful all natural skincare. The products used contain no potentially harmful substances such as artificial preservatives or chemicals such as parabens or SLS and are readily available from several suppliers, or even your own kitchen (eg honey, avocado). The course fee includes a starter pack of products (some you will make on the course) so you can immediately start using your new skills. (Course fee: €175 incls. product kit)

EAR CANDLING
One day Certified course
Hands on Training is a recognised organisation that offers courses registered with the CMA (Complementary Medical Association)
This fascinating therapy has gained popularity in recent years as we seek natural forms of healthcare. Ear Candling is a gentle, non-invasive therapy that is easy to perform and beneficial to receive. It is soothing and helpful for conditions experienced by many of us – such as headaches, compacted ear wax, sinus problems, tinnitus, pressure problems and much more. It is also a very relaxing therapy in its own right and helpful with the treatment of stress. On this wonderful course you’ll learn how to do a full ear candling session properly and also be taught a lovely sinus release face massage routine which feels wonderful after an ear candling session. (Course fee: €150)

For further Information or Booking just contact Barbara on 087 220 5656

Manual Lymphatic Drainage and how it may help you.

Manual Lymph Drainage (MLD) is an advanced therapy in which a specifically trained therapist applies gentle, light, but precise hand movements to the skin, exerting different intensities of pressure to increase the activity of normal lymphatic vessels.

This encourages lymphatic fluid away from congested areas by bypassing ineffective or injured lymph vessels.

The treatment is very gentle and a typical session involves drainage of the neck, trunk, and the affected extremity (in that order), lasting approximately 40 to 60 minutes. The technique was pioneered by Doctor Emil Vodder in the 1930s for the treatment of chronic sinusitis and other immune disorders.

MLD benefits conditions such as:
Lymphoedema (Primary and Secondary)
Lipoedema
Injuries, including Sport Injuries
Toxins in the body and associated inflammatory conditions e.g sinusitis, eczema, digestive issues.
Pregnancy-related Swelling
Pre- and post-surgery
Hormonal Imbalance
Infertility
Lymphoedema
Lymphoedema (also Lymphedema) is a long-term (chronic) condition that causes swelling (oedema) in the body’s tissues. It can affect any part of the body but usually develops in the arms or legs. It develops when the lymphatic system cannot function normally. This may be as a result of damage to or removal of lymph nodes during treatment for cancer (Secondary Lymphoedema), or it may be
hereditary (Primary Lymphoedema).

If you are affected by this condition or are at risk of developing it due to recent cancer treatment, it is vital to keep yourself informed of potential triggers. It is recommended that you see an appropriately trained therapist as soon as possible.

Lipoedema
Lipoedema is a long-term (chronic) condition typically involving an abnormal build-up of enlarged fat cells in the legs, thighs and buttocks. It can be recognised by the extreme sensitivity of the skin and the presence of small lumps and bumps under the skin. The condition is more common in women but can affect men.

Treatment of Injuries
MLD works directly on the lymphatic system and is an effective, fast-working and pain-free technique, which assists the body in removing oedema (swelling) from an injury site.

Applying ice to an injury can prevent oedema. However, when the oedema is already present the waiting game begins and this can slow down the healing process and delay any necessary physiotherapy or physical therapy.

MLD speeds up the healing of fractures, torn ligaments and sprains and other sports injuries reducing the associated pain and getting you back to the sports field more quickly.

Detox
The lymphatic system is essentially the engine of the immune system and when that engine becomes blocked or sluggish it can have a negative impact on the entire body, from digestive issues, to congested sinuses, skin problems and poor energy levels.

MLD enhances the flow of fluid throughout the lymphatic system and improves the body’s ability to cleanse from the inside out, which is why it is a popular treatment for those interested in maintaining good health.

Pregnancy-related swelling
Self-care is important at this special time.

Mum’s-to-be can benefit greatly from regular sessions of MLD as it is a very relaxing therapy, helping to keep stress-levels in check and it relieves fluid congestion: e.g. swollen ankles, tired puffy eyes and swollen legs.

Post-Surgery
Recommended by many surgeons, MLD effectively and painlessly reduces bruising and oedema, accelerating the healing process and reducing the risk of infection and other complications.

Fertility
The lymphatic system is essentially the engine of the immune system and works hand in hand with the endocrine system (the body’s system of glands and hormones). Thus MLD, alongside other natural therapies and attention to diet and lifestyle, may assist the body to achieve balanced hormone levels, including luteinising hormone, which is responsible for ovulation.

Achieving and maintaining balance in the body can be a catalyst for conception as a lowered or impaired immune system causes the body to become prone to inflammation and disease.

The emotional impact of infertility also plays an important role. MLD gently stimulates the parasympathetic nervous system, which in turn calms the sympathetic nervous system, helping to reduce stress levels.

For more information you can contact Aideen directly on 0851528969.

Written by Aideen Schweppe

March Newsletter

Spring has sprung ish!


As I sit here writing this, there is a red weather warning going on outside. Definitely not the start of spring that I was expecting.
Sometimes it takes a national emergency warning to make us stop the every day hustle and bustle and go back to just being. I have had three snowball fights, copious amounts of tea, endless giggles with my kids and still managed to get the newsletter done, website updated, clients scheduled for next weeks appointments and once this is complete it will be time to light the fire and sit on the couch with my kids and my very patient husband and chill.
To me, this is not a bad start to Sping.

I hope you all have an amazing month ahead and below you will find out how we can help make that happen.

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Lymphoedema and MLD

A cancer diagnosis is a difficult journey, and it’s only natural that you want to put it behind you as soon as your treatment is successfully completed, and you want to put it out of your mind until your follow-up appointment with your oncology team.

However, there is another important part of the journey and it is essential (if somewhat difficult, emotionally) to be informed about this so that you can take control of the situation.

Surgery, Radiation and Chemotherapy all take their toll on the body and it’s more important than ever to invest in self-care activities to help your mind and your body to recover.

In many cases lymph nodes may be removed or damaged during life-saving cancer treatment and the result is a change in the lymphatic system, which can become a big problem if it’s not dealt with.

Lymphatic fluid that normally flows through, and is filtered by, these missing lymph nodes suddenly runs out of road and, not having a clear path to follow, gathers in the spaces between the tissues, causing a swelling or oedema over time.

The result is a condition called Lymphoedema (also Lymphedema), which essentially means ‘lymph-swelling’.

Like any other condition, early diagnosis and management is key and this is why it is essential that patients at risk of developing the condition are informed of the condition, how to recognise it as early as possible and the do’s and don’ts to help prevent the onset of Lymphoedema for as long as possible.

Registering with an MLD (Manual Lymph Drainage) Therapist as soon as possible is the first step, but is often overlooked due to the emotional impact that cancer treatment has on the individual. It’s a difficult time, and it’s one more ‘bad-news’ story that you might prefer to avoid. However, the prognosis for those who receive Lymphoedema education and therapy as early as possible is far better than for those with severe oedema that has been untreated for a prolonged period of time.

Aideen offers consultations in a relaxed, welcoming environment and is here to help you educate yourself about Lymphoedema and MLD. Knowledge is power. When you are ready, we are here for you.

If you would like to discuss your treatment options and talk to Aideen just give her a call on 0851528969

Words written by Aideen