Running with Reflexology
Running is great exercise. It is not only an intensive cardiovascular workout, but also involves other systems in the body, such as circulatory, respiratory, endocrine, muscular and lymphatic. Whether you’re a dedicated marathon runner or someone who only has time for a short jog at the weekend (like me), we’d all like to improve our performance, maybe increase our speed, distance or stamina and we’d certainly all like to be able to recover from a run quicker, decrease the muscle stiffness and avoid injuries.
How can this be achieved in a natural way? One answer could be Reflexology.
Reflexology uses specific techniques to pinpoint areas of stress before they manifest physically as pain or weakness and so it reduces the likelihood of injury. It takes the holistic approach – by working the entire foot and its reflexes, it stimulates the body’s own natural healing abilities and addresses imbalances throughout the whole body. Current research shows that Reflexology can help runners improve and stay injury-free and there are 10 important reasons why:
1. Lymphatic drainage – research provided by Monash University in Australia shows that Reflexology removes lactic acid from the legs four times faster than a regular massage. Lactic acid builds up during a run and it’s what causes muscle cramps, especially in longer runs such as marathons.
2. Circulation boosting – blood carries oxygen, nutrients, minerals and enzymes to all parts of the body. Stress and tension tighten the cardiovascular system and restrict blood flow, causing it to become sluggish. This results in the tissues becoming oxygen-deprived – the energy in the body becomes depleted, making all body systems suffer. Reflexology can keep the body’s circulation flowing smoothly, which rejuvenates tired tissues. It improves circulation to accelerate the healing process and reduce recovery time. This encourages all systems to return to a state of balance and harmony. Increased blood flow to muscle cells also increases their flexibility and so further reduces the risk of injury.
3. Reduces inflammation – Reflexology can be used to stimulate the adrenal reflexes on each foot, which in turn, encourages the body to release the hormone cortisol (a completely natural form of hydrocortisone), which has potent anti-inflammatory and antioxidant effects, reducing swelling and inflammation from injuries.
4. Pain reduction – unfortunately all runners will be faced with an injury at some point and we all understand how important recovery is. As more of us are beginning to take a holistic approach to our health, avoiding drugs for pain relief, Reflexology can be a valuable tool because it can help to manage pain and accelerate recovery. It stimulates over 7,000 nerves in the feet and encourages the opening and clearing of neural pathways. It interrupts these pain pathways and reduces pain from sore muscles and joints. Reflexology also helps to stimulate endorphins, which promote our sense of wellbeing and decrease our perception of pain.
5. Deep relaxation – exercise is a stress, a positive stress, but still a stress. During a run, the body will trigger the production of adrenaline, which is the “fight or flight” hormone, allowing us to push ourselves. Reflexology balances that stress with a rest, which triggers the “rest and digest” response, allowing the body to reduce the level of stress hormones and recover physically, emotionally, and mentally. It relieves the body of tension, which promotes healing. The emotional and psychological impact of injury should never be underestimated. It is just as important to balance the mind as it is to balance the physical body.
6. Greater focus and concentration – Reflexology supports the central nervous system and targets specific stress reflexes on the feet to bring about a deep state of relaxation and inner calm. Many people report that they feel more focused with greater mental clarity after a treatment.
7. Improved sleep – healing is important after a run, no matter what the distance. Although going to sleep feels as if we’re switching off, it is a very busy time for the body because as we sleep, our bodies actually repair and restore themselves. While we sleep, our brains trigger the release of hormones that encourage tissue growth. This can help us recover from sports injuries such as sore muscles and sore joints. Reflexology can help because it increases the production of serotonin and melatonin – two important hormones that regulate sleep.
8. Boosts immune system – as a runner, I want to stay healthy and free from illness, so that I can be at my best. Reflexology stimulates the lymphatic system, which helps us fight infections. It helps remove toxins and increases our immune system’s effectiveness.
9. Lowers pulse rate – Reflexology has been shown to increase the carbon dioxide exhaled from the nose by 9%, which helps to lower pulse rate, which means the cardiovascular system is working more efficiently. Happy days for those hill runs or for those of us trying to improve our stamina!
10. Nurtures the feet – the force exerted on the feet during running are the equivalent of up to 10 times our body weight. So our feet, which are a relatively small in relation to the rest of our body, are exposed to hundreds of pounds of pressure during a run. Although the rest of the body, especially the knees, absorbs some of the impact, our feet deserve at least some attention and help. Reflexology can help to soothe away the tension in the feet and make them feel refreshed and ready for that next challenge!
Source: https://www.barefoot-reflexology.co.uk/blog/
some simple ways to help your lymph system
Your lymph system is a very important system in your body that is composed of tissues and fluids that run throughout your entire body (much like your circulation system). However, your lymph system does not have the help of your heart to keep things pumping and moving throughout your body. Therefore, it is vital to make sure that you are helping your lymph system release and empty fluids to avoid any toxic build up (which can leave you feeling weak and unwell).
When your lymph system gets congested, it leads to your lymph nodes swelling, which causes pains and aches throughout your body. It will also result in your liver and kidneys becoming toxic, because the toxins and chemicals from your lymphatic system aren’t draining properly. As a result, this can lead to weight gain, poor circulation, hormonal imbalances, digestive issues, and being sick more often… among many other things!
Luckily, there are quite a few easy ways that you can stimulate your lymph system every day to release toxins and cleanse your body.
Here are some simple ways to help your lymph system that can be incorporated into your daily routine.
- Drink a cup of warm water with a slice of raw fruit: Eating raw (uncooked) fruits on an empty stomach will allow the enzymes and acids in the fruit to have a detoxifying effect on your system. Grapefruit, lemon and lime work incredibly well to stimulate the lymph system to drain.
- Skin Brushing: This can be easily done before a shower by taking a dry brush and gently massaging your entire body using small circular movements always working up towards the heart. This not only will exfoliate your skin, but will also invigorate your lymph system.
- Hot And Cold Showers: While showering, switch from using hot water to cold water. The frequent change in temperature will stimulate your lymph system to move as well as your circulation by expanding and contracting your body’s blood vessels.
- Exercise: By walking briskly or engaging in intense exercise every day, you will encourage the lymph system and lymph fluids to circulate to your kidney and liver so that they can be filtered and released from your body. This is were hydration is key, to help the body eliminate everything with ease.
- Drink Water: To help remove toxins and chemicals, your body needs plenty of water to filter the lymphatic system! Drinking water throughout the day will ensure your body is not only hydrated, but also detoxifying the elements that can make you feel lousy.
- Massage: Not like you need another excuse to get a massage, but a massage (especially deep tissue or MLD) works to move the lymphatic tissue to drain. It basically “squeezes” the lymph system to release impurities and make room for healthy nutrients to come in and keep your system healthy and functioning properly.
- Laughter: Getting the giggles causes you to take deeper breathes. As a result, this stimulates your lungs and circulation to work together with the lymph system!
Don’t panic just colour
When life feels like it is hitting the proverbial fan then don’t loose your proverbial reach for your colouring pencils.
Sometimes I may be sitting in front of 15 tabs open on my computer and my phone binging away with emails that need to be answered all the while preparing dinner, planning my kids weekly schedule, play dates, homework projects and run my beautiful business.
Now don’t get me wrong I love everything that I do, but sometimes it all comes in on top of me.
My go to is something that I used to do as a child, colour.
I was always doodling on anything and everything growing up, maybe it was out of boredom or even defiance against my teachers (sorry by the way Mr. Quish), but now as a semi grownup I need to do it to calm my mind.
Some of the benefits of colouring are:
Your brain experiences relief by entering a meditative state
Stress and anxiety levels have the potential to be lowered
Negative thoughts are expelled as you take in positivity
Focusing on the present helps you achieve mindfulness
Colouring can be done by anyone, not just artists or creative types
It’s a hobby that can be taken with you wherever you go
It helps you unplug. The great thing about colouring books? No technology is necessary, giving you a break from the smartphone and computer.
It’s de-stressing. Colouring can be beneficial for adults because it has a de-stressing effect. The act of colouring requires repetition and attention to detail, so you are able to focus on the activity, rather than your worries
Colouring brings out our imaginations and helps us recall childhood. For a lot of people, we had less stress as children than we do now
Anyone can do it. You don’t have to be artistic to reap colouring’s benefits. Personally, I get stressed that I’m not creative enough. Colouring takes the pressure off. The lines are already there, so you really can’t mess up. Relax, lean into it and don’t worry about it being pretty or creative enough. With colouring, there is no right or wrong
It’s inexpensive. Colouring books range from €5 to €15, and a pack of gel pens or coloured pencils will only set you back about €5. (I get mine in Deals or TXMax)
So, my advice to you in take time to sit on the floor with a hundred colouring pens around you, pick a page in a colouring book, stick your tongue out the side of your mouth in concentration and just let it all go, one picture at a time.
I would love to get a colouring class up and running once a month at the centre, just come sit on the floor and relax. Would you be interested?
I’m off to colour now but talk soon.
Claire
New Moon Magic Sound Healing
New Moon Magic Sound Healing Sessions.
Harnessing the power of the New Moon and Sacred Sound Healing combined these individual sessions are designed to support you in sowing the seeds of your dreams.
New Moon is a potent time for beginning the process of manifesting, and as the moon grows into fullness it offers our dreams the opportunity to grow too.
Sound healing can:
– Supports the body, emotions and thoughts to move back into a balanced state
– Acts like an internal massage for the muscles, tissues and organs, as the resonance absorbs inwards
– Activates the para-sympathetic nervous system thus ‘turning on’ the relaxation response
– Promotes homeostasis, through which the body can begin to self heal
– Cleanses the aura or energy field
– Raises your energetic vibration, which can support you in attracting more high vibrational situations & people into your life, as you return to your natural state of grace and flow
These New Moon Magic Sound Healing Sessions will use a combination of the singing bowls, gong, tuning forks, zaphir chimes, solfeggio pipes both on and around your body as you rest on a plinth fully clothed and covered in a blanket. The sound is absorbed where it is needed most and having an intention for your session can support your 1-1 sound healing session, as you draw on the energy of the New Moon.
Recommendations are often given at the end of the session to support you in maintaining the balance from your sound healing session.
Sound Healing is subtle yet powerful and is therefore contra indicated for people with a pacemaker, inflammation, advanced stages of cancer, cancer tumors, metal implants, having had surgery within 3 months and in the first trimester of pregnancy.
New Moon Magic Sound Healing Sessions are available on Monday the 8th & Tuesday the 9th of October at River Holistic Centre in Raheny.
Sound healing sessions last for 60 minutes and are tailored uniquely to the clients needs, costing €65.
Appointments can be made by contacting Laura on 085 8225450 or emailing laura@loveyourlife.ie
#I’M TIRED
I’m Tired.
Said every mother FOR YEARS.
What do these simple two words really mean.
I’m tired is code for I am getting by, I haven’t slept for a year, I haven’t had a shower or yes sometimes even a bowel movement without an audience and no longer than 5 minutes in a very long time.
I’m tired means I need help, I need a coffee, I need a break, but most of the time it means I am just about holding my head above water, while trying to keep our little angels alive, going to work and trying to be an adult, trying to keep a house in some order so a hazmat team is not needed or social services are not called because you didn’t have the energy to bath your children every night and resorting to a few quick wipes with a wash cloth every now and then, you don’t get time to shower so sometimes they don’t either.
I’m tired can sometimes be a call for help or just looking for a simple nod from another mother, letting them know that they are not alone.
I’m tired is not looking for a condescending tone of I told you two children was enough, these years are so precious you should enjoy every minute of it.
I’m tired will not last for your whole life span of being a mother but it is going to be your hashtag for a very long time.
When you are tired just try to find that right balance between keeping little humans alive, keeping yourself from looking like a human and knowing that your children think you are the moon, the stars and the sun all rolled into one.
These beautiful little humans don’t care about the “good housekeeping guide of 1952”, they don’t care about how clean they are, they don’t care about how clean the floor is (because they are only going to dump all their toys on it 5 minutes after you have cleaned it), they don’t care about how you don’t have a 7 course dinner on the table, sometimes a bowl of cornflakes sitting on the floor together can become one of their most precious memories.
So, my advice to you is that:
I’m tired has so many meanings, your children do not look for the finer things in life for happiness they will look to you to be there, in some shape or form, not all the outings that you just couldn’t face, but for the cuddles on the couch and the listening ear that no matter how tired you are, you will always give.
Please stop being hard on yourself if your children are happy, healthy and still get excited about seeing you, their moon, stars and sun, you are doing an amazing job.
I will not say it’s easy, I will not say it will end soon, however I will say I am tired too and I get you.
Claire
Let Me Try
It’s not about how long we live but how well we live.
There are so many things that we are told not to do in life: Don’t smoke, don’t drink coffee, stay away from fatty foods and keep as active as possible.
But where is the balance? To live a truly Holistic life you need to find that balance. Yes, I drink coffee, my exercise consists of running around after my two wild boys and constantly going from A to B doing jobs for the centre, I eat red meat and I am not Phoebe from friends, although I do sing like her. But I am for the most part happy, healthy-ish but mostly I am content with my life which I believe makes me complete.
If I were to believe everything I have seen online, on peoples beautiful posed Instagram feed, on the front cover of nearly all the magazines, on numerous online articles about a tablet to cure this and that, stay away from all medications, macro, micro diets, to supplement or not supplement and so and so on, I should be 6 feet under by now.
I believe that good health and happiness go way beyond the physical, you must embrace the beautiful mess that life is, warts and all, and learn to be the best version of yourself on any given day.
Life is trial and error. You fail and you fall, then you get up and try again. Life is a journey and we learn a lot from the bumpy roads. I am still on that road.
My perspective on what a healthy person is:
A happy healthy person doesn’t wish their life away, or dwell on past events. They are able to love and to be loved, they have strong relationships but love their own company and independence, so if that love were to leave, they are strong enough to make the most of their new lives.
They know how important it is to forgive. Holding onto grudges and hurt feelings only affects the person who holds onto them. You don’t have to be loved by everyone or try to please everyone, this is an impossible task and the quickest way to pile on layers of self-doubt and misery.
They have a realistic self-awareness. In other words, they can see their own weaknesses and their own shortcomings, without trying to change the people around them. Working on self-improvement is a lifelong challenge that they accept with open arms.
They can laugh at themselves. If you can see the funny and incongruous side of life, even during stressful moments, it can be to your advantage. Expecting yourself to be perfect is the quickest way to discontent. Do the best you can—which may or may not be good enough—but that’s all you can do. Accept it, smile, move on and give yourself a break. Stop worrying!
They are not judgmental. They walk their own path and learn from their own mistakes, never reminding other people of theirs.
They don’t complain. There’s much to complain about today. And there are times when we need to get things off of our chests to keep from exploding, and that’ okay. However, constantly complaining and never trying to fix the issues is not a habit of healthy people.
This is my take on how life should be, as this is life it is not always possible. I embrace this fact and every single day my mantra is “Let me try”.
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.
Setting goals for your future
Setting Goals
By Claire Kenny 17/07/2018
You probably have a good idea of how you would like your life to run and imagine it could only be a dream – but by setting a few goals it doesn’t have to be.
Setting goals is harder than it sounds. There are so many areas of your life where you could start: your job, family, relationships, health and fitness, and further education. Everyone has dreams and attempting to realise them can be incredibly stressful. Sometimes the pressure to succeed can build a brick wall that prevents you from getting where you want to go.
Changing the way you think about goals can affect the end result. It is much better to say to yourself “I will execute this task well” than “I must not make that mistake again”. Positive thinking can make setting a goal easier than berating yourself with negative thoughts.
Personal planning:
Write down your goals as short, concise sentences. This will focus your mind and help you gain knowledge about them. You decide what it is you want to achieve and construct a step-by-step plan on how to get there.
Don’t be discouraged if you can’t turn everything around at once. Start by setting small targets and you’ll be surprised how much of a difference they will make.
Looking ahead
What kind of goals do you want to set? You may find that you have some lifetime ambitions like taking early retirement or starting a family; or more short-term goals like taking a course that will enhance your personal development. Breaking your ideas down in this way will help clarify your needs and enable you to structure the plans you have.
Define your ambition
If you are finding it difficult to make a decision about where to start, begin with writing a goal down on paper and then list the benefits and advantages of achieving that goal. Once you have about 25 or more items on your list, you are half way towards defining the meaning and value of your dreams. Everyone thinks of things they would like to do, but they rarely take the time to list the advantages in this way. Doing so will make the goal seem worthier to you.
Stay Grounded
When you come to set your goals be sure that they are realistic. There is nothing wrong with being ambitious but take care not to overstretch yourself, because, equally, there is nothing more disheartening than failing to reach a goal. Be specific and make sure that your goals are your own. You need to ask yourself honestly whether they are your dreams or have you been influenced by your family, friends, the media or society, no matter how well-meaning such advice might be. Do what is right for you and believe in the choices you have made.
Take the challenge
On the other hand, it is important not to set your goals too low. A bit of a challenge in your life is a good thing. It can be easy to take the simpler route as the fear and failure can loom heavy in your mind. Setting goals that you are guaranteed to reach will dispel your fears, but where is the achievement in that?
See your goals
Visualise a clear mental image of the end result of your goal and keep it in the forefront of your mind. Play it over and over again until it is sharply focused. If you want to get that promotion, start your own business, loose a bit of weight, just imagine yourself sitting at that desk, being successful in your new career, create a mood board, fitting into those favourite jeans you haven’t worn in years. Many people find visual stimulus more motivating than writing lists, so this technique will help keep you motivated.
Positive thinking
Stay positive, keep on track and keep moving forward, no matter what setbacks you might come across. Having a positive attitude in the face of whatever life throws at you is the key to your success.
The Lightness of Being
The Lightness of Being
An Introductory Workshop
The most essential aspect of our nature is the part of us rarely accessed due to the busyness of our mind and our thoughts; our very Being.
In this workshop you’ll be introduced to an exercise of connection leading to the direct experience of Being and the depths of peace and relaxation residing there. Each person will be invited to name how and what they experience as a result of making this connection and to know that it is ever present, no matter what is happening in the outer aspects of life.
The second part of the workshop will introduce exercises and practices promoting and assisting living more and more in the quality of Being and less in the busy mind which always experiences life as problematic.
Aine has practiced as a Psychotherapist and Craniosacral Therapist since 1992 and 1994 respectively. As a result of her experiences she saw how the deepest most essential part of the person has always resided peacefully and has never been affected by difficulties or traumas experienced along the way. To restore a sense of wellbeing she sees that this relationship, at our very core and always stable, is the key to living fully alive, and reducing any sense of contraction, fear or anxiety held in the body/mind system.
Venue: River Holistic Centre, Raheny
Date: Sunday 01 July 10am – 2pm
Cost: €50
Contact: Phone Aine on 0868165871 or Reception on 018310888
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
