Just one of the multitude of amazing things your body does every day to protect you is operate an internal defence mechanism against infection and disease – aka your immune system.

Protecting you from bacteria, viruses, and other harmful invaders, your immune system is constantly on the lookout for threats to your health, fighting them off and eliminating them so you recover from any illness quickly.  But who looks after your immune system?

That, dear reader, will be you.

A weakened immune system

As amazing as your immune system is it can easily be weakened by stresses like poor diet, lack of sleep, and other lifestyle factors.  And when it’s weakened it can’t function properly.

Day to day this can leave you feeling lethargic, lacking in energy, with random aches and pains – a general sense of just not feeling right.  It also means if something’s going round, you’re more like to get sick and take longer to recover.

So, what can you do to keep your immune system healthy?  Quite simply, look after it.

Looking after your immune system

Experts all agree there are some simple things you can do to look after your immune system every day of the year:

Food:  Cut back on processed and sugary foods, ditch the caffeine and the alcohol, and don’t rely on supplements to do the work for you.  Just eat a healthy and varied diet [1].  And when it comes to buying any processed food a good rule of thumb, says Virginia Gray, a local food intolerance expert, “is if you granny wouldn’t recognise the ingredients, then don’t buy it!”

Sleep: “There is” says Matt Walker, author of Why We Sleep “an intimate association between our sleep health and our immune health [2].” Your immune system needs sleep to function properly.  So, if you’re not a great sleeper, take a look at this series of short TED talks by Walker.

Manage your stress: Long term stress really weakens your immune system, and while it’s not always easy or practical to remove those stresses, it is worth exploring how you can manage them.  It could be as simple as sharing your worries and concerns with people you trust or making (not finding) the time to relax and unwind by doing activities you enjoy.

If you know you’re not great at setting aside this time, why not create the space you need by committing to a regular class or therapeutic treatment with your local holistic and complementary therapist (not mentioning any names here!!)?

And never be afraid to ask for help if you’re struggling.  Reach out to friends, reach out to professionals – which is exactly what I’ve been doing in my regular counselling sessions.

Exercise: There are ways to build exercise into your week, releasing those feel-good endorphins which help support a healthy immune system, without having to break out the Lycra.  A brisk walk to the shops rather than taking the car, parking the car at the rear rather than the front of the car park, taking the stairs, and housework at speed are all things you can count towards your recommended 150 minutes per week of moderately intense exercise! [3]

The important thing to remember here is there’s no magic pill and certainly no magic treatment that will stop you from getting ill – so don’t believe anyone who tells you there is.  Instead, it’s a simple case of looking after your immune system through a combination of factors including diet, sleep, exercise and good mental health.

Additional information / links

The Self Centre in Bury St Edmunds has a whole host of therapists, health and wellbeing professionals, and relaxing classes to help you proactively manage some of the stresses that could be negatively impacting your immune system function.

Yours truly!  If you think a regular holistic and complementary treatment could be useful in supporting your approach to positive health and wellbeing, take a look at my website or drop me a line at sarah@sarahwoodhousetherapy.co.uk or on 07715213392 for a confidential chat.

References

[1] https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/boosting-immunity

[2]https://www.ted.com/talks/matt_walker_how_sleep_can_improve_your_immunity?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

[3] https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/#:~:text=do%20at%20least%20150%20minutes,not%20moving%20with%20some%20activity

I found this quote on top of a box of teabags years ago when the kids were little. 

I just remember seeing it and smiling as it was just what I needed to hear at the time (not least because my hair has never responded to any form of control).

It’s now become a bit of a touchstone for me in those moments where life almost seems too much; too much to think about, too much to do, to much to sort out.  Because the truth is you can’t control everything, so why not just let some of those things go…or at least put them to the bottom of the pile?

You might find this is enough to help you see the wood for the trees, to focus a little more clearly on what you can control, to see where you can make a difference.

Much love, Sarah x

PS: If it resonates with you, you can download this as a free screensaver for your phone.

I was reminded today was Earth Day so I thought I’d do a bit of a throw back to March last year when I posted the video below on Earthing. 

Earthing, also called grounding, it’s a really simple technique some claim can help with reducing stress, improving your sense of health and wellbeing, and feeling more positive.  There’s also ongoing research into how it can help with reducing inflammation and pain.

It kind of makes sense really.  Our feet have so many nerve endings in them, and all of them are working to tell our brain where ‘we’ are (also called proprioception) and how we are interacting with our environment.  

By wrapping them up in shoes and socks and only walking barefoot inside, we’re depriving our brain from some really important information, and a really important connection with the earth.

So why not give it a try?  It’s so easy to do – just kick off your shoes and socks, get barefoot and get walking, and reconnect with the earth!

Have a great weekend!

Much love, Sarah x

This is Vera…or at least an approximation of her. Vera is my inner critic.  “Who” she often says with her fag hanging out of her mouth. “Who, would want a treatment with you? Who wants to be friends with you?  Everyone thinks you’re stupid.”

Believe it or not I love Vera, after all I know she’s only there because she thinks she needs to protect teenage me; she just hasn’t realised I’m not a teenager anymore.  But, did you know you that as well as your inner critic you also have an inner mentor?  No?  Neither did I until I read Playing it Big by Tara Mohr.

Full of lots of thought provoking advice and guidance, Mohr helps you explore who your inner critic is and why she can be so nasty sometimes and gives you the chance to find and explore your inner mentor with her free Meet Your Inner Mentor guided visualisation.

Vera, fag in hand, still wags her finger at me on a fairly regular basis, lecturing me on the error of my ways.  But with every passing month she yields less and less power while Emma, my inner mentor, grows in strength.  Her presence and voice is there more often than not, and she’s helping me to focus on where I want to be, rather than where I once was.  Emma also has much better dress sense.

So this month why not find your inner mentor?  Grab a pen and paper, and perhaps a box of tissues because it can be a bit emotional, and give it a go.  Who know’s what you’ll find?

For more tips sign up for my monthly newsletter here.

When you’re trying to grow your business, build your career, the life you want, things can get really tough.  And for me it had got really tough, to the point where about 18 months ago I had what I can only describe as a breakdown.

You’d never have guessed it by looking at me because on the surface it looked like I was always happy, always positive, always doing, and always achieving. But the truth was I’d let work and my need to prove myself dominate my life; it was the only thing I focussed on, it was the source of my high highs and my low lows – there was never anything in between.  I never relaxed and I rarely spent time with my family or friends, to the point I’d almost disengaged from family life.  I was on my knees, so I reached out and got some help from a health and well-being coach to pull me out of the spiral I’d got myself into.

At times it was a painful process, not least realising how I was able to support the health and well-being of my clients yet completely unable to extend the same kindness, the same level of care, to myself.  But still I couldn’t let go – I had so many commitments, so much to do, how was I going to be able to make space, to get myself out of this spiral?  In the end I realised all I could do was to just let go, totally.

I withdrew myself from commitments I made.  I stopped working on the countless projects I had started. I said no to people.  I stopped promoting what I did.  I spent time a couple of days in bed just crying.   And then something weird happened.  I realised my world hadn’t fallen to pieces and rather a calmer space began to emerge, one I knew had the potential to be refilled with all the things I’d pushed away, my family, my home, my love of life, with me – Sarah Woodhouse.  Even more than that, my family, my friends, my clients were still there.

Today I’m still working on filling that space with the things that serve me.  I don’t always get it right and sometimes I still get overwhelmed, but unlike before where I’d just plough on regardless, I recognise the signs, I stop, and I let go.  And yes, sometimes it does mean difficult calls or emails, but most of the time people are really understanding, people get it.

Rather than rushing to fill the space that’s been left with more ‘stuff’, I’m spending the time learning to love Sarah Woodhouse again.  To talk to myself more positively, to realise how thoughtful, supportive, and caring I am, to appreciate my strengths and my qualities, and to come to terms with the fact that I’m amazing at what I do.  (And I am amazing at what I do!)

I’m beginning to see more clearly what it is I want from my life and my business, and in turn I have a better understanding of what I need to do and what I want to do.  Most importantly of all I’m beginning to understand I need to extend the same level of care and kindness to myself as I do to my clients, whether that’s making time for myself, taking time out, or getting regular treatments to ease my muscular aches and pains, to give myself the space I need, the time I deserve, to relax and let go.

I don’t want to be in the place I was 18 months ago, and I’m determined that’s never going to happen to me again – or to anyone else I know if I can help it.  And while in many ways I’m the only person who can stop that from happening, I know I don’t have to do it on my own.  Asking for help can often be the hardest part of any journey, but all I can say from my own experience is it’s also the most rewarding; personally, professionally, emotionally, and physically.

So look after yourself today, tomorrow and in the weeks ahead.  I know it’s cliched, but I speak from experience when I say you can’t draw from an empty well – and if I can help, just ask.

More of us than ever are exploring using holistic and complementary therapies to support our health and wellness.  Getting the right treatment at the right time in the right place with the right therapist for you is key to getting a positive response – but where on earth do you start when there’s so much choice out there?

In this post I’m going to explore what you can do to make sure that you choose the right treatment and the right therapist for you, which in turn means you’ll be getting what you need at the right time in the right place.

1. Ask for Recommendations

Ask your friends and family!  You may be surprised to find that they’ve used complementary therapies to support similar health and well-being issues to you and may even be able to recommend a local therapist.

2. Do Your Research

There’s plenty of information available on the internet about complementary and holistic therapies.  Most therapists will also have their own websites and social media accounts on Facebook and Instagram.  These can provide a wealth of information to support you in your decision making from practical advice about what therapies they practice and where they are located, to getting a feel for whether they are right for you.

3. Ask Questions

If you can’t find the information you need then email or call the therapist you’re considering – they’ll be more than happy to answer your questions.  Questions I’d always advise asking include:

• Have you had any experience working with people who have asked for support with health and well-being issues like mine?
• Are there any reasons / situations where this wouldn’t be suitable for me?
• How many treatments do you think I will need, and how far apart should they be?
• What’s the cost?

4. Ask a Trusted Source

Speak to staff at your local complementary health centre or, if you have one, go to a trusted high street name in your local town like Neal’s Yard Remedies who often have therapy rooms they rent out to highly qualified and professional therapists.  Staff at both these locations will be extremely knowledgeable and will be able to answer your questions and recommend the right therapy and therapist for you if you are still unsure.

5. Check for Membership of a Professional Organisation

To be a member of a professional organisation a therapist needs to have the right qualifications at the right level and proof of professional insurance – which they can’t get without the qualifications.  Most therapists will have these listed somewhere on their website.

Alternatively, go direct to a professional organisation like the Federation of Holistic Therapists (FHT), and the Association of Reflexologists (AoR) and find a registered therapist near you through their ‘Find a Practitioner’ search function.

6. Ask the Advice of Your GP

If you are currently under the care of, or receiving treatment or support from a primary healthcare provider like a GP, midwife, or hospital consultant, you must ask their advice first.  You might be surprised by how many will be open to the benefits of complementary therapies and they may even be able to refer you to therapists they’ve worked with.

Find out more about how the NHS views the positive support that complementary therapies can offer. https://www.nhs.uk/conditions/complementary-and-alternative-medicine/

7. Trust Your Gut

Ultimately, choosing the right therapy is often a gut feeling: if it feels right, it probably is.

Remember, when you’re exploring using complementary and holistic therapies to support your health and wellness:

1. Ask for recommendations
2. Do your research
3. Ask questions
4. Check for membership of a professional organisation
5. Speak to your GP
6. Trust your gut!

If you’re interested in seeing how holistic and complementary therapies could help support your health and wellness, or if you want to see if I’m the right therapist for you, then head on over to my main website pages where you’ll find:

• More information about Reflexology, Reiki and Bowen therapy
• Details of my qualifications and membership of the Federation of Holistic Therapists or the Association of Reflexologists
• Information about my treatment rooms in Neal’s Yard Remedies in Bury St Edmunds, Puressence complementary and holistic health centre in Sudbury, and Picken House Elmswell.

You can also find me on Facebook and Instagram at @sarahwoodhousetherapy, and finally I’m always happy to talk health and wellness so feel free to email me at sarah@sarahwoodhousetherapy.co.uk, or call me or message me on 07715213392.

• My business will grow
• I will invest in my health and wellbeing
• I will let got and find out who I am at 50
• I will laugh more and worry less

Which symptoms have you experiencing this week?

• Hot flushes
• Chills
• Mood swings
• Brain-fog
• Insomnia
• Headaches
• Fatigue
• Vaginal dryness
• Anxiety
• Palpitations
• A change in body odour
• Changes in taste
• Weight gain
• Bloating
• Thinning hair

Or are they not even listed here?  Peri-menopausal and menopausal symptoms seem to be bit like a bingo card – you might get a full house, you might not get any, or you might get different symptoms at different times.   It’s no wonder women struggle to find their way through the Menopause!

So what do you do when:

• There’s such a sheer variety of symptoms?
• Those symptoms can vary from person to person in their ferocity?
• You consider the huge impact stress has on the symptoms a woman experiences during the menopause?

I’ve decided that for me, forewarned is forearmed, and while there are early indications that I am peri-menopausal (bloating, aching joints, changes in taste, a couple of very hot nights) I feel now is the perfect time to look into what they menopause may hold for me, and how I can take a more natural and holistic approach to whatever Mother Nature decides to throw at me.

The role of complementary and holistic therapies in supporting the menopause

In order to support my clients (and to help myself!) I’ve also decided to take a specialist qualification in Reflexology for the menopause.  I’m more convinced than ever that complementary and holistic therapies like Reflexology can help support women and ease their symptoms by:

• Aiding relaxation
• Improving mood
• Releasing tension
• Aiding sleep
• Improving your sense of wellbeing

But Reflexology is only part of taking a holistic approach to the menopause.

A natural and holistic approach

The Reflexologist Sally Earlam suggests there are five areas to explore when it comes to taking a more natural. and holistic approach to the menopause:

1. Diet – Okay, this might have to wait until after Christmas (!) but think about a more plant based diet, lots of fresh fruit and veg, low on the processed foods.
2. Relaxation – This is where complementary therapies like Reflexology can help, but it’s also about finding the time to build in relaxation every day.
3. Finding a sense of purpose – The menopause is a time of change, of transition.  But who do you want to be and how are you going to get there?
4. Sleep – Making sure you’re getting enough good quality sleep.
5. Exercise – The right kind and the right amount for YOU

Reflexology for menopause – special offer*

If you’re interested in a more natural and holistic approach to your peri-menopause / menopausal symptoms then why not take advantage of one of the support packages I’m offering during December and January?

• 1 treatment = £37 = £13 saving
• 3 treatments = £102 = £48 saving
• 4 treatments = £120 = £70 saving

As well as finding out how the deep relaxation from Reflexology can help you feel,  I’ll also signpost you to the resources and techniques you need to empower you to take a more holistic approach to your menopause journey  using the five pillars identified above – diet, relaxation, finding a sense of purpose, sleep and exercise.

Treatments are available at Neal’s Yard Remedies in Bury St Edmunds, Puressence in Sudbury and from Picken House in Elmswell.  For more information, or to book yours:

Email me at sarah@sarahwoodhousetherapy.co.uk

Follow me on Instagram and Facebook at @sarahwoodhousetherapy

Take a look at my website at sarahwoodhousetherapy.co.uk

*T&Cs apply, please follow the link for details: https://sarahwoodhousetherapy.co.uk/reflexology

Sleep is a vital to our ability to function – and not because it’s a chance for your mind and body to recharge so you’re refreshed and ready for the day ahead – it plays an essential role in literally every part of our lives.  Sleep helps to keep us fit and healthy by bolstering our immune system, it can improve our problem-solving skills, help us to retain knowledge, has an impact on our cognitive development, and is crucial to keeping ourselves and others safe.[1]

So with the average adult needing around 7 hours sleep a night, what do you do if you’re not getting a good night’s sleep?  Here are my top 7 tips I’ve suggested to client’s who’ve come to my treatment room in Bury St Edmunds over the years.

How to Get a Good Night’s Sleep

1. Develop a good routine where you get ready for bed at the same time and aim to wake up at the same time.
2. Avoid caffeinated, sugary drinks and alcohol instead try herbal tea or milky drinks, and stick to snacks like nuts, berries – and kiwi’s!
3. Keep your bedroom dark and cool – and for sleeping and lovin’ only!
4. Dim the light on the screens of your phones and other electronic devices, and try to avoid answering messages and scrolling before bedtime
5. If you’re struggling to fall asleep after 25 minutes then get up, leave the bedroom and reset with a drink, perhaps read a book, do a jigsaw, only returning back to bed when you’re tired.
6. Try a distraction technique like writing or listening to a podcast / guided mediation.
7. Get some health and wellbeing support from a professional.

1. Develop a good routine where you go to bed at the same time and wake up at the same time

Your body loves routine, especially when it comes to sleep, and this includes going to bed at the same time and waking up at the same time.

A bedtime routine could also include a little bit of self-care, for example practicing some mindfulness or meditation, or even incorporating some hand reflexology.  Head on over to my YouTube channel for a video on a hand reflexology routine for sleep, and to SoundCloud for some guided meditations suitable for you and your children.

2. Avoid caffeinated, sugary drinks and alcohol instead try herbal tea or milky drinks, and stick to late snacks like nuts, berries – and kiwi’s!

It’s universally agreed you should avoid caffeinated and sugary drinks in the afternoon, so you might want to consider changing over to herbal teas like ginger or chamomile, or to naturally caffeine free drinks like Rooibos (also called Red Bush) which can be drunk black or with milk.  And although alcohol can make you feel sleepy the side effects of dehydration the need to urinate more frequently and night sweats can ultimately disrupt your sleep so avoid it if you can.

The food you eat may also help, and those in the know suggest nuts, cherries, bananas, oranges, berries, prunes, raisins and plums as great evening snacks.  There’s also been a tiny study conducted in Taiwan with 20 women and 2 men, all of whom had a self-diagnosed sleep disturbance, who were asked to eat 2 kiwis each, one hour before bedtime, each night for 4 weeks [2].  Those taking part reported falling asleep quicker, for longer, and sleeping more soundly, so who knows?  Maybe kiwi’s hold the answer!

3. Keep your bedroom dark and cool – and for sleeping and lovin’ only!

Keep your bedroom as your bedroom!  Keep the TV out and only use it for sleeping and lovin’!  It should also be cool and dark, and somewhere you want to be, so remove anything you don’t want in there.

When it gets dark our body releases a hormone called Melatonin which signals to the body it’s time to sleep, as a result we become more tired. A reduction in temperature is another sign it’s time to sleep, so consider diming lights and reducing the temperature in your bedroom to around 18ºC [3].

4. Dim the light on the screens of your phones and other electronic devices, and try to avoid answering messages and scrolling before bedtime

The research conducted into blue light ISN’T as conclusive as it’s often portrayed [4], with some studies suggesting those who have their devices on before bedtime only take 10 minutes longer to fall asleep than those who have them switched off.  What is more likely to be disrupting sleep is the constant checking of emails and messages, and aimless scrolling through social media or the internet, leaving your minds awake and buzzing with information.

So, if you can’t live without your device an hour before bedtime keep them on but apply a blue light filter, dim the brightness of your screen, AND try to set a time that you will stop looking at it!

5. If you’re still struggling to sleep after 25 minutes then get up and out of bed and re-start your bedtime routine

If you’re struggling to sleep or you wake in the night and can’t get back to sleep, experts suggest you should get up and out of bed and go to a different room after 25 minutes [5].  This makes sure you don’t start associating your bedroom with not being able to sleep, it removes anxiety by taking yourself away from the situation, and restarting your bedtime routine, perhaps by having a warm drink or reading a book, helps you reinforce it – only returning to bed once you’re feeling sleepy.

6. Try a distraction technique like writing or listening to a podcast / guided mediation

Sometimes a distraction is all you need to get yourself on track for sleep.  You could try listening to an audiobook, a guided meditation or even a podcast.

7. Get some health and wellbeing support from a professional

We all experience disturbances in our sleep from time to time and generally ‘time’ will sort it out.  But if your sleep disturbances continue and are having a detrimental impact on your health and wellbeing it’s important you to speak to your GP to determine if you a sleep disorder that requires additional specialist support.

Complementary and holistic therapists may be able to help to mitigate some of the causes of sleep disturbances, for example helping to reduce the impact of stress and anxiety and may be able to offer additional support alongside your GP’s advice for diagnosed sleep disorders like Insomnia and Restless Leg Syndrome.

The key thing with sleep disturbances is not to get too anxious about them.  Take a step back if you can and work on establishing a positive sleep routine using the tips above, seeking additional support, advice and guidance if you need to.

Contact me for more information if you’re interested in finding out how Reflexology, Bowen Therapy or Reiki may help with your sleep.

sarah@sarahwoodhousetherapy.co.uk | 07715213392 | follow me on Instagram and Facebook @sarahwoodhousetherapy

References

[1] For example, “drowsy driving kills or seriously injures twice as many people each year on Britain’s roads as drug use, and about one-third of the. Number of people killed by drunk-driving.” Lockley and Foster, 2012: SLEEP: A Very Short Introduction, Oxford University Press p103

[2] https://www.ncbi.nlm.nih.gov/pubmed/21669584

[3] https://www.ted.com/talks/matt_walker_6_tips_for_better_sleep?referrer=playlist-sleeping_with_science

[4] https://www.sciencedaily.com/releases/2019/12/191216173654.htm

[5] https://www.ted.com/talks/matt_walker_6_tips_for_better_sleep?referrer=playlist-sleeping_with_science

What to do

Why it works

It works on three levels:

As a distraction

By focussing on the receptive action of the breathing technique this takes your mind away from the anxiety, tension, worry, endless thoughts, and focusses it on the task in hand – which is to touch each finger in turn to your thumb.

As a way to slow your breathing down to a more regular pattern

As an anchor

How often to use it