Author: 1jayneamanda@gmail.com

A few tips to help to get you through the winter months.

Look at your need for vit D – lack of sunlight – deficiency could cause fatigue, muscle weakness/aches/cramps mood changes.

Hydration – I don’t like drinking water in the winter for some reason – so hot water with Ribena or marmite are an alternative for me or herbal tea.

Vitamin C – boost your intake and your immune system to fend off colds. Eat regularly – plenty of green leafy vegetables, blueberries, oily fish and eggs to help concentration. Nourish yourself with warm soups. Beat carb cravings stock up on healthy snacks, seeds, nuts, bananas and avocados.

Get wrapped up and outside for some sunlight and exercise. Take a lunchtime walk if you are working.

Moisturise your skin – heating/cold wind can dry your skin out. Don’t forget your SPF – you need to protect your skin all year round.

Prioritize sleep, lack of sleep can make you irrational, low in mood and eat poorly. Have a regular night time routine – avoid caffeine after 5pm, don’t eat too late, avoid your electronic devices an hour before you go to bed and leave them downstairs away from you when you go upstairs.

Do things you enjoy. Plans some events for the winter months. Pamper yourself. Go on to You Tube for 15 0r 20 mins of Yoga or Pilates before your breakfast. Stretch and have some time to focus on how you feel.

Keep some colour in your wardrobe. Just because its winter you can still wear bright colours to lift your mood.

Are you looking for a happier version of yourself? We are always searching for happiness.

Let’s start with your brain well a chemical within the brain SEROTONIN

It is a chemical that carries messages between nerve cells in the brain and throughout the body. It plays a key role in body functions i.e. mood, sleep, digestion, wound healing, bone & eye health, blood clotting and sexual desire.

Natural ways of boosting your Serotonin levels:

This is known as the happy hormone – we all have down days but there are some natural ways to boost your serotonin levels
• Meditation can help relieve stress and promote a positive outlook on life.
• Get outside – fresh air and feeling the sun on your skins makes you feel so good.
• Use aromatherapy spritz – With energising lemon Tea tree, Bergamot and Nutmeg essential oils
• Dance – put your favorite music on and dance in the kitchen or as you are cleaning – this releases the feel- good hormone as does singing! Any exercise is so good for you.
• Massage – show yourself some self-love have a pampering experience
• Give a gift – this can boost your serotonin too!
• Chocolate! Dark chocolate is a mood booster. It contains amino acid called Tryptophan
Treat yourself to a couple of squares and lift your spirits.

Foods known to be high in tryptophan include:
• eggs.
• cheese.
• fish.
• peanuts.
• pumpkin and sesame seeds.
• milk.
• turkey.
• tofu and soy.

Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials
Huang Hui-Chuan; Chen Kee-Hsin; Kuo Shu-Fen; Chen I.-Hui

J Adv Nurs 2021 4 77 1683-1697

AIMS: To systematically summarize and quantify the effects of foot reflexology on improvements in sleep disturbances.
DESIGN: Systematic review and meta-analysis. DATA SOURCES: Datasets including PubMed, Web of Science, Scopus, EMBASE, Cochrane Library, Google Scholar, CINAHL and two Chinese electronic databases (i.e., AiritiLibrary and China National Knowledge Infrastructure) were used to search from their inception to 31 January 2019.

REVIEW METHODS: Studies which were randomized controlled trials that reported changes in sleep disturbances after the intervention among s over 18 years old and written in the English or Chinese language were included. Two reviewers’ independently assessed the eligibility, extracted data, and conducted a quality assessment. Based on the extracted data, two separate meta-analyses were performed.

RESULTS: Forty-two articles with a total sample of 3,928 participants were included in the systematic review and were eligible for the meta-analysis. The most commonly employed outcome measurement tool was the Pittsburgh Sleep Quality Index, followed by the therapeutic effect between the intervention and control groups (as evaluated by participants with sleep problems compared with those without sleep problems in each group after the intervention). Results revealed that foot reflexology resulted in a greater reduction in the sleep quality score compared with the controls (Hedges’ g = -1.37; 95% confidence interval (CI) = -1.81~-0.94). As for the therapeutic effect, participants in the intervention group were less likely to have sleep problems than those in the control group (pooled odds ratio = 0.25; 95% CI = 0.19 ~ 0.31).
CONCLUSION: The findings suggested that foot reflexology produced significant improvements in sleep disturbances.

IMPACT: Foot reflexology is a non-invasive and convenient intervention and regularly receiving foot reflexology can be considered complementary therapy to improve the sleep quality of s with sleep disturbances. Furthermore, healthcare providers can actively press the solar plexus and heart zones to alleviate sleep disturbances when performing foot reflexology.

Treat Your Feet or Face This

Spring!

Can you believe that March has begun? With the start of Spring just around the corner on the 20th and the longer days not too far away, I am focusing on getting outdoors into the fresh air. It’s good for our breathing ,digestion and can even make us feel like we have more energy. March is a busy month at my Ettington practice with treatments with new and regular clients. Mother’s Day is also on the horizon and many purchase treats for the ladies in their life – vouchers for treatments or workshops or essential oil gift sets are the perfect present for your loved ones. They can be sent digitally, posted or collected from my practice in Ettington – (Although I believe that you don’t have to wait for a special occasion to give treat yourself and book an appointment!)

Invest in Your Well being.

Treatments allow you time to escape to your own haven of calm which is something that we all need.

Happy New Year!

For new or existing clients. If you book a consultation prior to a treatment the £5 cost will be waived.

Consultations ensure that the best course of treatment is given to achieve the best possible outcome.

Christmas gift vouchers have arrived and are available now.

There is a 12 month expiry date from Christmas day 2023.

Give the gift of relaxation and gain health benefits too

Email me for details

Coach thorough change

Start a journey of transformation using heart centred therapies.

If life is starting to become unclear and all consuming. It may be beneficial to stop and focus on you.

Heart based coaching is a confidential supportive therapy that will help you to make decisions about your life.

Using a series of techniques personal to your situation I can guide you and support you with change.

Initially a free 20 minute consultation will allow us to determine if this is the best therapy for you.

If it is then we agree a 3 session contract at a time to suit. As I am newly qualified I am charging £40 per session for the
first 6 months.

To book an appointment go to my booking system via the link on my website or email me 1jayneamanda@gmail.com

Sometimes in life we need a hand to hold.

What is moxibustion good for?
Moxibustion is used for: Pain due to injury or arthritis, especially in “cold” patterns where the pain naturally feels better with the application of heat. Digestive problems and irregular elimination. Gynecological and obstetrical conditions

It’s also commonly used for breech pregnancy, when a baby is positioned feet- or bottom-first in the uterus rather than head-first. Moxibustion has been shown to be an effective way to get a baby to turn around on its own, without medical intervention.

Reflexology for maternity available in Warwickshire – Stratford upon Avon

Wishing you and yours a very special Christmas and a happy and healthy 2023.

Looking forward to treating you again at Lifeways in Stratford upon Avon or Ettington Warwickshire

When feeling overwhelmed with everything which is particularly common this time of year.  Take a breath and be kind to yourself.

Treatments available in Stratford upon Avon Warwickshire until the 22nd December 2022