Holistic Therapist Magazine - Issue 49 Winter 2024/2025 by holistichealthmag

WINTER 2024 ISSUE 49 £6.00

HEALTH SPECIAL

Accountability Partners

Winter Immune System Wellness

To Calm the Christmas Stress Osteoporosis The UK’s ticking time bomb

MUSCULOSKELETAL HEALTH

Green Exercise

YOGA

Joshua Rosenthal Heal the Healer

Fo r p r o f e s s i o n a l c o m p l e m e n t a r y a n d a l t e r n a t i v e p r a c t i t i o n e r s

HCA Studen live tra ts at inin event g

Do you want to help more people and make a bigger impact? As we step into the New Year, it’s the perfect time to reﬂect on how we can grow professionally and expand our skill sets. If you feel like something is missing in your current holistic therapy career whether it’s more ideas, wellness knowledge, or behavioural change skills - training as a Health Coach can transform your practice and help you make a bigger difference.

How Health Coaching can enhance your career Health Coaching is a powerful tool to prevent and reverse lifestyle-related chronic diseases by helping individuals build healthier habits in areas like diet, sleep, exercise, stress management, time management, life satisfaction and overall wellbeing. Many holistic and complementary professionals choose to train as Health Coaches to expand their services, deepen their client relationships and complement the therapies they already offer. By adding health coaching to your skill set, you’re essentially adding more strings to your bow. This versatile qualiﬁcation opens up countless opportunities. You can improve your impact with one-to-one clients, run workshops or group sessions, collaborate with other healthcare professionals, host wellness retreats, deliver corporate wellness programmes, and much more. There are endless opportunities, allowing you to tailor your practice to what excites and inspires you.

Become a Certified Health & Wellness Coach in just 12 months Health Coaches Academy is the UK’s biggest training academy for Health Coaches. We offer a flexible, part-time Level 5 Diploma course that can fit around your current work, enabling you to become a certified Health & Wellness Coach in just 12 months. Study online with live training opportunities including in-person 3 day events, receive support into professional practice, and gain a globally accredited qualification.

Nici,

HCA Graduate Health Coach

“Health coaching has opened up a whole new world for me; I have become so much more mindful as a therapist and have learnt so much at such an in-depth level about health and wellbeing for the whole body. I have witnessed amazing transformations of people during the coaching process. My own health has improved too! I am graduating with paying clients and have launched health coaching at my existing Aromatherapy business to complement my clients health journeys!”

Visit www.healthcoachesacademy.com or email us at hello@healthcoachesacdaemy.com for more information on how you can grow as a holistic professional through health coaching.

Our ne x course t intake s 22nd J are: a 23rd A n & pri 2025 l

Paula’s Therapies I do Kinesiology, Reflexology, Bodywork, Reiki, The Emotion & Body Code

I work subconsciously & Psychically on Humans & Animals, connecting Nutritionally, Emotionally, Mentally and Structurally, to create a Balanced body and mind The Emotion & Body Code is an incredibly Simple but amazingly powerful energy healing system that helps identify & release various imbalances that are trapped in the body, which i do Subconsciously I have had some amazing stories from the past 4-5 yrs though Covid & now. I managed to help 3 different types of dogs that lost all there mobility in the Back limbs . - They were all going to be put down, however doing the Subconscious work on them, i was able to get there mobility back to normal . I have helped many people from , high anxiety to fibromyalgia to constant Migraines , you name it I have managed to help rebalance peoples bodies . My Moto is : Everything is connected to energy & vibration I’m based in Pilton Somerset for the physical Website: www.paulastherapies.co.uk If you would like to contact meMobile no : 07756920698

LEARN TO FORMULATE YOUR OWN SKINCARE RANGE Formula Botanica is the world’s leading online formulation school. With over 21,000 students in 190+ countries, we are teaching the world to formulate with natural, botanical ingredients. Join us and be part of this movement.

Reserve your spot now for our free online course in organic skincare formulation: formulabotanica.com/organic-training

Contents CONTENTS

BUSINESS Managing Director Julie Mallam julie@holistictherapistmagazine.com Editor-in-Chief Nicole McLaren nicole@holistictherapistmagazine.com Art Director Richard Hejsak

Editor’s Letter

Industry News and Events

Heal the Healer Joshua Rosenthal, Founder of Institute for Integrative Nutrition, talks about therapist self-care

Sales Director Alastair McClare

Building Professional Networks on Social Media Hazell Lavelle explains how we can help each other grow online

Social Media & Digital Marketing Manager Sarah Jones Sales Team +44 1244 94 1114 sales@holistictherapistmagazine.com

NOT YET A SUBSCRIBER? holistictherapistmagazine.com/ product/digital-subscription/ alternatively email us on: subscriptions@ holistictherapistmagazine.com

HolisticTherapistMagazine.com

The Benefits of Professional Association Membership Carole Preen from CHP on finding support and addressing professional isolation

Complementary and Natural Healthcare Council’s Verifying Organisations

Accountability Partners HTM’s Editor-at-large, Liva R.J., writes about the power of working together when navigating the late onset ADHD landscape

The Power of Peer Support Groups Inter-therapist networks can help address the challenges of clinical practice Journeys Helen Mallaburn’s twenty-year fight back to health

X.com/HolisticTMag

HEALTH Facebook.com/HolisticTMag

Health Special: Musculoskeletal Health HTM explains why musculoskeletal health is so important

instagram.com/holistictmag

Osteoporosis The United Kingdom’s ticking time bomb

Maintaining Optimal Muscle Strength A beginner’s guide to strength training

Holistic Therapist Magazine is published quarterly (four times per annum) by Media Edge London Ltd. No part of Holistic Therapist Magazine may be reproduced, stored in a retrieval system or transmitted in any form without permission. Views expressed in the magazine are not necessarily those of Media Edge London Ltd. During production, images may be subject to a 15% variation. © Copyright belongs to Media Edge London Ltd. All rights reserved.

Power Up! Amanda King’s nutrition tips for healthy muscles and bones

Get Moving A behavioural science look at how to bring more exercise into your life

The Muscle Code Amanda King explains the epigenetics of muscle creation and strength

Winter Wellbeing Dr Marina Buksov on herbal therapies and gut health for optimal winter wellness

Research Roundup The latest scientific research of interest to therapists

Turn to Yoga for Calm This Christmas Tzaddi Love takes us through a yoga practice to manage anxiety and stress

Green Exercise Robyn Shortland writes about the benefits of exercising in green spaces

Recipes: The Friendly Baker Allergy-free goodies for the Christmas season

Caring for Yourself Massage expert Beata Aleksandrowicz talks about how to avoid workplace injuries

Ooh That’s New

Flower Essences in Times of Adversity Saskia Marjoram, secretary of the British Association of Flower Essence Producers, talks about turning to the plant world for strength

Meet the Maker Lorraine Clark’s journey to healing with Hapi Patches

Top 25 Who’s Who in Natural Beauty

Winter Bookshelf HTM’s recommended reading for the winter months

Good News and Wellbeing We shine a light on all that is good, kind and positive in our world

HOLISTIC THERAPIST 2024

NEW IN 2025! A PUBLICATION DEDICATED TO NURTURING THE BODY, MIND AND SPIRIT IN A WAY THAT IS BOTH MEANINGFUL AND EMPOWERING. Each issue will explore a wide array of topics, from sustainable living and nourishing foods to mindfulness practices and spiritual growth. There will be features on inspirational change makers, practical health information for you and your loved ones as well as fresh perspectives and valuable resources that will help you navigate your unique wellness journey.

y l s u o i c s n o C e h Breat r mind, calm you breath to your spirit r of the tre the powe and cen Tap into ize your body energ

BO DY

I MIN D

T I SP IRI

ITIO I NU TR

N I AN

I EC O-S IMA L

US TAI NA

BIL ITY

EL I TR AV

TYL I LIF ES

LLB E I WE

EIN G

BODY I MIND I SPIRIT I NUTRITION I ANIMAL I ECO-SUSTAINABILITY I TRAVEL I LIFESTYLE I WELLBEING

Welcome

EDITOR’S LETTER

Winter ‘24/25 and power of community. Something so vital to wellbeing, yet something - especially for those that work alone - that our modern-day life consistently disconnects us from.

IKE many of you, I do not have office colleagues to chat with around the photocopier or to celebrate the end of the year in the form of Christmas work parties. However, in my immediate area there are quite a few solo-therapist/practitioners and people who work from home. So last night I decided to get a group of us ‘solo workers’ together and head to the local Marché de Noël. Surrounded by Christmas lights and wooden market booths, we shared hearty dishes made from melting French cheese, sweet beaver tails (Queues de Castor) – a speciality from Montreal - and spicy hot wine. As the evening progressed, the conversation slowly shifted from heavy darker topics of frustrations with work and family challenges to lighter, more inspirational and heartfelt exchanges on Christmas plans and joyful life events, then hopes, dreams and intentions for the future. Not only did the words of the discussion change, but peoples’ body language, posture and energy shifted too. Watching this transition, and seeing the sparkle come back into peoples’ eyes, I was reminded of the importance

Julie Mallam

Managing Director

holistictherapistmagazine.com

Alastair McClare Sales Director

This winter issue of Holistic Therapist Magazine focuses on the power of community. We are undoubtedly ‘stronger together’. We look at self-care and various ways in which we can build our own groups and communities, joining into the power of connectedness, and we talk about why this is so vitally important for therapists and CAM practitioners. The Health section of issue 49 continues this theme of stronger through a close look at the musculoskeletal system and the important role it plays in both physical and psychological health, with tips on how to bring more physical activity into your life. There is also a feature on Winter Wellness, deliciously sweet allergy free recipes for the festive season, and much more. As we head to the end of 2024, and look forward to a new year full of possibility, I encourage you to apply the lessons from this winter issue into your life and the lives of your clients. Connect yourself with community and link into all the benefits that ‘togetherness’ brings. Add more physical activity and movement into your life, keeping your body and mind strong and healthy for the long term. These simple steps will bring so much more joy and strength to your holistic therapy practice, and to your life. The whole team at Holistic Therapist Magazine wishes you all much joy and many blessings for the holiday season and for 2025. n

Best,

Nicole McLaren Editor-in-Chief

Richard Hejsak Art Director

Sarah Jones

Social Media & Digital Marketing Manager

HOLISTIC THERAPIST 2024

BUSINESS

Industry News Latest news and events in the world of health and holistic therapies. London’s Faculty of Homeopathy recognises contributions of Dr Issac Mathai Dr Issac Mathai has been awarded an honorary fellowship by the Faculty of Homeopathy in London. This is in recognition for his considerable and notable global contributions to homeopathy and integrative medicine. Dr Mathai established homeopathic clinics and provided free treatment to over 1.5 lakh people in 150 villages of Hoskote, a rural area in Bangaluru, Southern India. In 2000, he founded SOUKYA Holistic Health Centre at Samethanahall, patroned by the British Royal Family.

Irish citizens are waiting at least 6 months for counselling services Damning statistics were released by the Irish Times last month, on the lengthy wait times for medical card patients seeking counselling appointments with Counselling in Primary Care (CIPC). As of July 2024, there were over 4,000 people on the waiting list and almost 1 in five of them have been waiting at least 6 months for an appointment. Wait times vary across the country, and are influenced by affluence.

HOLISTIC THERAPIST 2024

place for all healthcare products.” Dr Alison Cave, chief safety officer of the Medicines and Healthcare products Regulatory Agency (MHRA), informed the BBC, and that “on the basis of the current evidence, the benefits of GLP-1 RAs [the class of medications that includes Mounjaro] outweigh the potential risks when used for the licensed indications”.

Side Effects of Mounjaro

People typically seek mental health services when they feel that they can no longer manage alone, so to reach out for help and be told to wait for 6 months or more is a devasting result. A spokesperson for CIPC stated, to the Irish Times, that CIPC offers services according to assessed client needs and that the level of demand impacts waiting times. A 2 million euro increase in funding, due in 2025, is hoped to improve service access.

Common Side Effects n Nausea n Diarrhoea n Decreased appetite n Vomiting n Constipation n Indigestion n Abdominal pain

UK nurse death linked to NHS approved weight loss drug tirzepatide

n Hypoglycaemia: signs and symptoms include dizziness or light-headedness, sweating, confusion or drowsiness, headache, blurred vision, slurred speech, shakiness, fast heartbeat, anxiety, irritability, or mood changes, hunger, weakness and feeling jittery.

Susan McGowan, a North Lanarkshire nurse with over 30 years experience, has died from multiple organ failure. “The use of prescribed tirzepatide” was reportedly listed as a factor contributing to her death. Tirzepatide was approved for use in the UK in 2023 and is sold under the brand names of Mounjaro and Zepbound. It is taken as a subcutaneous injection, once per week. McGowan reportedly took two doses of Monjaro over a 2 week period before she died. Following her second injection, she experienced symptoms of abdominal pain and ‘sickness’, she then presented at Monklands emergency department where she later passed away. Weight-loss drugs have been receiving a lot of attention lately as a supposedly effective means of weight control. “We have robust safety monitoring and surveillance systems in

Serious Side Effects n Pancreatitis: look for severe abdominal pain, particularly left upper quadrant pain.

n Serious allergic reaction; swelling of the face, lips, tongue or throat, problems breathing or swallowing, severe rash or itching, fainting or feeling dizzy, and very rapid heartbeat. n Kidney failure: weight loss, poor appetite, swollen ankles or hands, shortness of breath, change in urine output, itchy skin, blood in urine, diarrhea, nausea, and vomiting n Severe stomach pain n Visual changes

holistictherapistmagazine.com

BUSINESS

n Gallbladder disturbances: look for abdominal pain, particularly right upper quadrant, positive Murphy’s sign, fever, jaundice, and clay-colored stools.

The mounjaro website has published a safety warning that Mounjaro may cause tumors in the thyroid, including thyroid cancer. Watch for possible symptoms, such as a lump or swelling in the neck, hoarseness, trouble swallowing, or shortness of breath. mounjaro.lilly.com/how-to-usemounjaro

If you have any of the above symptoms, or other unexplained symptoms, while taking Mounjaro see your healthcare professional immediately.

Objective 1: Ensuring safe, effective, and people-centred traditional, complementary, and integrative medicine practices are accessible to communities globally. Objective 2: Engaging stakeholders, policy-makers, and researchers to explore synergies between traditional medicine and modern healthcare systems, contributing to a One Health approach. Objective 3: Enhancing the integration of evidence-based traditional medicine into national healthcare frameworks as affirmed by the UN Political Declaration on Universal Health Coverage. The event was co-sponsored by the National Health Commission of China, the National Administration of Traditional Chinese Medicine (NATCM), the Beijing Municipal Government and the World Health Organization (WHO).

World Conference on Traditional Medicine 2024

FHT Excellence Awards Complementary Therapist of the Year

The World Conference on Traditional Medicine 2024 was held on the 3 – 4 December in Beijing, China. It brings together traditional medical practitioners, international experts, health workers, policy makers and Nobel laureates to help progress the United Nations Sustainable Development Goals (SDGs) and the Global Strategy for Traditional Medicine (2025– 2034). Keynote speakers, panel discussions and sessions were held, covering a wide range of topics from the application of AI, standardization and safety, evidencebased medicine, integrative medicine, to regulation. The theme of the 2024 conference was Diversity, Inheritance and Innovation: Traditional Medicine for All and it had three key objectives.

Each year the Federation of Holistic Therapists (FHT) honours one of its members who has demonstrated outstanding dedication to their field and whose standards go above and beyond to enhance the health and wellbeing of their clients. This year the award of Complementary Therapist of the Year 2024 was granted to Kate Oldham, from My Simple Steps. Kate, a breast cancer survivor, is a multidisciplinary therapist who encourages her clients to look after themselves physically, mentally and spiritually, supporting them to gain confidence and providing tools that will help them into the future. Kate was recognised by FHT for her growth mindset. She is described as having a deep understanding and commitment to

holistictherapistmagazine.com

the therapies she practices and a strong dedication to best practice. Holistic Therapist Magazine extends a warm congratulations to Kate Oldham, and to all the winners and finalists of the FHT Excellence Awards 2024.

Weleda Opens New Zero Emissions Logistics Centre Honouring its commitment to environmental responsibility, Weleda has invested €90 million in a new state-ofthe-art logistics centre. ‘Cradle Campus’ in Schwäbisch Gmünd, Germany is a groundbreaking logistics hub built with sustainability at its core. This 100% emission-free facility designed by Ulmbased architects Michelgroup is powered by solar and geothermal energy, incorporating circular economy principles and enhancing biodiversity on-site with orchard meadows, wild fruit hedges and a juniper heath. The Cradle Campus facility consolidates six logistics locations into one, streamlining operations to serve 47 countries and can process up to 10,000 orders daily. “The Cradle Campus aligns perfectly with the Weleda strategy. It stands for responsible growth”, explained Tina Müller, CEO of Weleda AG. “Protecting our planet requires new ways of thinking and acting. It is not enough to simply do less harm to natural resources. We must operate regeneratively. Sustainability and growth are not opposing forces. Sustainability drives growth”. n

NOT YET A SUBSCRIBER? holistictherapistmagazine. com/subscriptions/

HOLISTIC THERAPIST 2024

BUSINESS

ANY of us who feel called to become therapists or counselors are drawn by a deep calling to help others. Sometimes, this desire comes from our own painful experiences, making us what Carl Jung called “wounded healers.” Our personal struggles give us a special kind of understanding and empathy, but they can also make our work challenging. It’s like walking a tightrope, trying to balance caring for others while taking care of ourselves. Being a wounded healer isn’t a new idea, but it’s more important than ever in today’s healing professions. We often step into our roles because, deep down, we’re trying to heal our own hurts. Our past experiences with pain shape our approach to our work and drive our dedication for helping others. However, this very sensitivity that makes us effective in our roles can also make us more susceptible to burnout and reopening old wounds.

“Our personal struggles give us a special kind of understanding and empathy, but they can also make our work challenging”

Heal the Healer Healing others while navigating your own wounds

HOLISTIC THERAPIST 2024

Understanding the wounded healer To really get what it means to be a wounded healer, we need to look at the experiences that shaped us. Many healers have gone through what’s called developmental trauma. This isn’t just one major, traumatic event, but a series of difficult experiences that happen over time during childhood. These experiences might range from clear-cut issues, like ongoing abuse or neglect, to more nuanced experiences, like growing up with parents who were emotionally unavailable. For example, many healers grew up having to take on adult responsibilities from a young age. They may have had to care for younger siblings, manage the household,

holistictherapistmagazine.com

BUSINESS

or even provide emotional support to their parents. While these experiences train us how to be great caretakers, they can also make it challenging for us to set boundaries and prioritise self-care - and that can affect how we show up in our professional roles.

The challenges healers face As healers, we deal with unique stressors that can make our own wounds feel raw. We often feel incredibly responsible for our clients’ well-being, which can be both motivating and overwhelming. We feel pressure to always seem calm and confident, even when we’re full of doubts. This can lead us to either feel like we’re faking it or overcompensating by acting overconfident. We also tend to soak up our clients’ emotions and traumas like sponges. While this shows how deeply we care, it can be exhausting and even reopen our own old wounds if we haven’t fully dealt with them. Sometimes, a client’s story hits too close to home, and suddenly we’re not just dealing with their pain, but our own too.

Another big challenge is that healing work isn’t always straightforward. We’re often dealing with complex problems that don’t have easy solutions. The pressure to “fix” our clients, along with the reality that we can’t always make everything better, can leave us feeling like we’re not good enough.

Setting boundaries: A healer’s best friend Given these challenges, setting and sticking to boundaries isn’t just important - it’s essential. Boundaries are like our shield, protecting us from burnout and helping us provide sustainable care to our clients over the long haul. But setting boundaries can be especially tough for healers. Our past experiences might have taught us to always put others first, making it difficult to recognise when we’re doing too much. We might worry that setting limits will make us seem uncaring or selfish, especially if we grew up feeling that our worth depended on how much we could do for others. It’s important to think about boundaries in a new way. In my book Heal the Healer, I write:

“Some people think of boundaries like barriers, but I prefer to think of them as bridges. The purpose of setting an interpersonal boundary is to protect your mental, emotional, and physical wellbeing. When you let another person know, ‘This is who I am, and this is what I need to feel respected and balanced,’ you are inviting them to see and honor the real you.” holistictherapistmagazine.com

When we clearly communicate our limits and needs, we show our clients what healthy relationships look like and create a safer, more predictable environment for therapy.

Some practical ways to set boundaries include:

1 2 3 4 5

Clearly defining what we will and won’t do in our professional role Setting and sticking to consistent schedules and policies Learning to say “no” to things that are outside what we’re comfortable with or trained to do Regularly checking in with ourselves about how we’re feeling and adjusting our workload if needed Getting support from supervisors or peers when we’re struggling with boundary issues

The journey of self-healing For healers, recognizing our wounds and setting boundaries is just the beginning. We must commit to ongoing self-healing and growth. This involves not only working through past traumas but also building authentic resilience and practicing selfcompassion. Notice I said “authentic resilience.” Often, healers think they are resilient because they’ve developed armor to tolerate not having their needs met. This is what I call “false resilience” - an old survival strategy that can lead to selfneglect. True resilience goes beyond merely enduring difficulties. It’s about nurturing our own needs, honoring our limits, and actively creating a support system that helps us recover from challenges. One powerful approach to self-healing is to reframe how we view past experiences. Instead of seeing our wounds as weaknesses, we can see them as sources of wisdom and empathy. Our struggles have given us unique insights into what it means to be human, allowing us to connect with our clients on a deeper level.

HOLISTIC THERAPIST 2024

BUSINESS

However, it’s crucial to make sure we’re not using our clients’ healing as a substitute for our own. We need to make dedicated time and space for our own healing work, whether that’s through personal therapy, supervision, or other forms of self-care and reflection. Ultimately, self-healing involves caring for ourselves as deeply as we care for others, recognizing that our well-being is essential to our effectiveness as healers.

The power of community One of the best antidotes to the loneliness and overwhelm that wounded healers often feel is community. Connecting with other healers who understand our unique challenges can provide invaluable support, validation, and opportunities for growth.

“One of the best antidotes to the loneliness and overwhelm that wounded healers often feel is community” Creating or joining support groups, attending workshops, or becoming a member of a professional association can all help us feel less alone in our struggles. These communities can offer safe spaces to process our experiences, share coping strategies, and remind us of the value of our work when we’re feeling discouraged.

As we walk this path, we might find that our wounds, when carefully tended and integrated, become wellsprings of compassion, insight, and healing power. Our journey of healing, with all its ups and downs, becomes a testament to the resilience of the human spirit and the transformative power of compassionate care.

“As we walk this path, we might find that our wounds, when carefully tended and integrated, become wellsprings of compassion, insight, and healing power” The path of the wounded healer isn’t an easy one. It takes courage, self-awareness, and a commitment to ongoing growth and self-care. This path also holds profound potential for healing and transformation, not just for our clients, but for ourselves and the broader field of healing work. As we continue to navigate our personal traumas in our professional practice, may we do so with patience, wisdom, and a deep belief in the healing power of human connection. n

Joshua Rosenthal is holistic health pioneer and founder of the Institute for Integrative Nutrition (IIN). He is the author of Heal the Healer: A Self-Care Guide for Wellness Workers and Caregivers. His work focuses on holistic wellness, global philanthropy, and continually innovating the wellness landscape.

Embracing vulnerability as strength Perhaps the most transformative step in our journey as healers is learning to see our vulnerability as a source of strength. By acknowledging that we’re still healing too, we create space for authenticity and growth, both for ourselves and our clients. This doesn’t mean dumping our personal problems on our clients. Instead, it means bringing our whole selves to our work, including our wounds and our wisdom. It means being willing to sit with uncertainty, to admit when we don’t have all the answers, and to show what it looks like to be kind to ourselves as we grow.

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

The Federation of Holistic Therapists is the UK’s largest professional body for complementary, beauty and sports therapists. We have helped and insured thousands of therapists, just like you, for over 60 years.

THERAPIST REGISTER

INTERNATIONAL THERAPIST

INDUSTRY NEWS

Create, customise and advertise your business by listing yourself on the FHT Therapist Register

Receive our members-only quarterly magazine, featuring topics such as wellbeing, expert interviews and diverse business advice

Receive fortnightly emails packed with therapy industry news, FHT updates and unique shop discounts

Join the FHT community today by visiting fht.org.uk/membership or call 023 8062 4350

MEMBERSHIP . INSURANCE . COMMUNITY

BUSINESS

Using Social Media to Build Professional Networks Help each other grow online because together we are stronger

N the modern professional landscape, building and nurturing networks has never been more critical. While traditional methods of networking like attending conferences or face-toface meetings still hold value, social media has transformed how professionals connect, communicate and collaborate. Platforms such as TikTok, Facebook, Instagram and LinkedIn offer dynamic ways to build professional networks, share expertise and establish meaningful relationships across industries. The idea that “Together we are stronger” is especially relevant when using these platforms. By strategically engaging with others online, professionals can leverage collective wisdom, enhance visibility and create opportunities that would have been impossible through isolated efforts. Social media is more than just a space for social interactions. It’s a critical tool for personal branding and professional growth. Whether you’re an entrepreneur, freelancer or corporate professional, these platforms allow you to:

Expand your reach: Social media eliminates geographical barriers, enabling you to connect with people across the globe. Showcase expertise: Through posts, videos and articles, you can demonstrate your skills and knowledge to a wide audience. Collaborate and learn: By participating in communities, you can exchange ideas, seek advice and collaborate on projects with like-minded professionals. Let’s dive into how the most popular social media platforms — TikTok, Facebook, Instagram, LinkedIn and YouTube — can be effectively used to build professional networks.

LinkedIn: The gold standard of professional networking LinkedIn is the go-to platform for professional networking, boasting over 900 million members worldwide. Whether you’re looking to connect with colleagues, find mentors or discover job opportunities, LinkedIn provides

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

BUSINESS

a professional atmosphere designed for career growth.

opportunities for professional growth especially through Facebook groups and pages.

How to build networks on LinkedIn:

Optimize your profile: Your LinkedIn profile is your digital resume. A professional headshot, well-crafted headline and detailed work experience are crucial. Don’t forget to add a summary that highlights your career goals and areas of expertise.

Engage with content: Like, comment and share posts from your connections and industry thought leaders. Meaningful engagement not only strengthens relationships but also increases your visibility on the platform.

Publish articles and posts: Sharing your thoughts on industry trends or posting case studies, boosts your credibility. Thought leadership on LinkedIn is a powerful way to establish yourself as an expert in your field.

Join groups: LinkedIn groups allow you to participate in discussions related to your industry or interests. Joining groups helps you stay updated with industry news, participate in conversations and connect with key players in your field.

Networking with a purpose: Send personalized connection requests rather than using the generic invite. Mention how you found them and why you’d like to connect. This ensures your request feels intentional and creates a positive first impression. By being active on LinkedIn, you can connect with professionals who share your interests and ambitions, ultimately creating a robust, mutually beneficial network.

Facebook: Connecting through groups and communities While Facebook may be more commonly associated with social networking, it also offers substantial

holistictherapistmagazine.com

How to build networks on Facebook:

Join professional groups: Facebook groups cater to every imaginable industry, from marketing to software development. By joining these groups, you can engage in discussions, ask for advice and even promote your work. Participate in industryspecific communities: Once you’ve joined relevant groups, regularly participate by sharing insights, posting helpful resources or answering questions. Being an active member of the community establishes your presence and helps build rapport with others.

Create a professional page: If you’re a business owner, freelancer or thought leader, consider creating a Facebook page to showcase your work, share updates and engage with your audience. A professional Facebook page also acts as a portfolio that potential clients or collaborators can easily access.

Use events for networking: Facebook’s events feature is a great way to connect with professionals by attending virtual or in-person seminars, workshops and industry-specific meetups. You can even host your own events to bring together like-minded professionals.

Messenger for direct connections: Facebook messenger offers a more informal way to network. After connecting in groups or on pages, you can continue the conversation in a more personal way via direct messages. Building rapport on a one-on-one basis can strengthen professional relationships.

With over 2.8 billion active users, Facebook remains a valuable platform for building and nurturing professional networks, especially through communities and group engagement.

Instagram: Networking with visual storytelling While Instagram is predominantly known for visual content, it is also an essential tool for building professional networks especially for creatives, entrepreneurs and influencers. How to build networks on Instagram:

Optimize your profile bio: A well-crafted Instagram bio is key to making a strong first impression. Be clear about who you are and what you do, and include relevant links to your portfolio, website or LinkedIn profile.

Engage through stories and posts: Instagram is all about visuals, so use this to your advantage by posting about your work, behind-the-scenes content or insights into your daily professional life. Stories can be a powerful way to engage your followers in real-time, while posts serve as a long-term showcase of your expertise.

Hashtags for discovery: Use industry-specific hashtags to increase the visibility of your posts. This makes it easier for people in your industry to find your content and engage with you.

Collaborations and shoutouts: Collaborate with others in your field for joint content. For example, you could host an Instagram Live session with another expert or do shoutouts to each other’s work. These collaborations expose you to a new audience and help build a stronger network.

Instagram direct messages (DMs): Instagram’s DM feature allows for casual yet professional outreach. If someone engages with your content, don’t hesitate to start a conversation via DMs. This can turn a follower into a meaningful professional connection.

HOLISTIC THERAPIST 2024

BUSINESS

Instagram’s visual-first nature allows you to showcase your creativity, build a personal brand and connect with others who share similar professional interests.

Despite its playful reputation, TikTok can be a serious networking tool for those willing to invest time in creating high-quality, informative content.

TikTok: Building networks with short-form video

YouTube

TikTok might seem unconventional for professional networking but it’s quickly becoming a platform where professionals share insights, skills and industry knowledge in engaging, short-form video formats. It’s especially valuable for creative industries, entrepreneurs and educators.

In the digital landscape, YouTube has emerged as a vital platform for businesses looking to enhance their visibility and engage with a broader audience. With over two billion monthly active users, it offers an unparalleled opportunity for brands to showcase their products and services creatively.

How to build networks on TikTok:

How to build networks on YouTube:

Create engaging educational content: TikTok’s short-form video format is perfect for bitesized tutorials, tips or industry insights. Use it to showcase your expertise and connect with others in your field.

Engage in challenges and trends: Participating in viral challenges and trends can help you increase your visibility. Just be sure to add a professional spin to them to stay relevant to your target audience.

Collaborate with other creators: Collaboration is key to building networks on TikTok. Engage with other professionals by participating in Duets or collaborative videos that showcase both of your skills or expertise.

Hashtags for networking: Just like on Instagram, using the right hashtags can help you connect with professionals in your field. Search for industry-specific hashtags to find content and creators relevant to your niche.

Comment and interact: Regularly comment on other creators’ content. Your comments, especially if insightful or humorous, can help you stand out and connect with industry leaders or likeminded professionals.

HOLISTIC THERAPIST 2024

Create engaging video content that resonates with your target audience: This could include product demonstrations, tutorials, customer testimonials or behind-the-scenes glimpses of your operations. By providing valuable content, you can build trust and establish a strong connection with viewers.

Optimizing your videos for search is crucial: Use relevant keywords in titles, descriptions and tags to increase discoverability. Creating eye-catching thumbnails can also entice viewers to click on your videos.

Collaborate with influencers and brands to amplify your reach: Influencers can introduce your business to their followers, leveraging their established credibility to enhance your brand’s visibility.

Engage with your audience through comments and community posts: Building a relationship with your viewers can foster loyalty and encourage them to share your content, helping your business grow organically. By effectively utilizing YouTube, businesses can enhance their marketing efforts, reach new customers and ultimately drive sales. n

Together we are stronger Social media platforms like LinkedIn, Facebook, Instagram, TikTok and YouTube have transformed the way professionals connect and collaborate. By strategically engaging on these platforms, professionals can expand their networks, showcase their expertise and collaborate with others across the globe. The key to success in building professional networks on social media is consistency, authenticity and providing value. By actively participating in conversations, sharing meaningful content and building genuine relationships, we create stronger networks that support mutual growth and success. As professionals, we are stronger together. By leveraging the power of social media, we can build networks that are resilient, collaborative and ultimately transformative for our careers

AskHazell is a dynamic social media management company founded by Hazell Lavelle, an IT project manager with over 20 years of industry experience. Specializing in a wide range of digital solutions, AskHazell offers expert services in social media design, graphics, animated videos and bespoke websites, helping businesses enhance their online presence. The company also provides social media promotions, SEO strategies and comprehensive IT support, ensuring clients receive end-toend digital services tailored to their unique needs. With a passion for creativity and technology, AskHazell is dedicated to delivering impactful, engaging content that drives growth.

holistictherapistmagazine.com

WHICH PATCH WOULD YOU CHOOSE?

20% OFF!

use code PATCHUPHG at checkout

Calm Vibes Only For stress & anxiety Suitable for all ages Energy Boost Natural energy boost for fatigue & tiredness.

After Party Hangover recovery

(as seen in Closer Magazine)

Glow Up For glowing skin, acne, elasticity & thinning hair

Hormone Balance HRT alternative, natural hormone relief

www.hapipatch.com

Boost & Burn Weight loss, metabolism, appetite suppressant. (as seen in Fabulous magazine)

BUSINESS

Therapist Isolation and Professional Support Do you feel isolated at work as a therapist? Your professional association can help.

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

BUSINESS

EING a self-employed therapist can often mean working in clinic alone. Leaving you to feel rather isolated, professionally. This is quite different to an office environment, where you have work colleagues around you, chatting around the photocopier, going to Christmas parties, and buying everyone cakes on their birthday! Some therapists may argue that they overcome this isolation by belonging to an online forum on Facebook or elsewhere, where they can seek support and ask questions of other therapists. Whilst that is great, and there are some good forums, ask yourself – how do you know if the information you are receiving is correct? Is the person answering your question an experienced therapist/educator who has their finger on the pulse of what is current in our profession? How do you know what qualification/s they have, or if they even have a qualification at all!

A lot of you may read this and think “not likely”! You tried joining an association before and got nothing out of it. For some therapists, you may have access to your tutor for a while after graduating. But this is often only short term, and tutors can leave colleges or retire whilst private colleges can close or go out of business. So, who do you turn to when you need real help? That is where becoming part of a professional association can assist you. A lot of you may read this and think “not likely”! You tried joining an association before and got nothing out of it. You may feel that paying association fees are a waste of money, or that the organisations are too bureaucratic. You didn’t get into “Holistics” to have to follow rules – that is why you left your old job – and the required continuing professional development (CPD) can seem like a chore. But an active and supportive

holistictherapistmagazine.com

association can be your lifeline when therapy work gets hard, which it inevitably will at times, and all healthcare professionals have to do CPD. It’s a great way to keep your knowledge and skills up to date, and it’s such fun learning new ways of doing things. A professional association helps you to keep working at your best, networks you with other therapists and supports you when things go wrong. So how do you choose a good professional association to join?

standards that practitioners must meet in order to gain registration, and its key role is to protect the public by ensuring that practitioners are appropriately and professionally trained and are fully insured to practise. It holds a Code of Conduct, Ethics and Performance, and investigates any alleged breaches of this code, performing an important duty in maintaining the safety and professionalism of our industry.

Complementary and Natural Healthcare Council Firstly, let me speak about the Complementary and Natural Healthcare Council (CNHC), which is our industry’s selfregulatory body in the UK. Whether you are a fan of regulation or not, this body does have gravitas. It was launched in 2008 through money supplied by the Department of Health and its register is overseen by the Professional Standards Authority for Health and Social Care (the same body that oversees the statutory regulation of doctors, nurses, osteopaths, and many other health professionals). The CNHC is answerable to the UK Parliament. The CNHC provides a voluntary register of complementary healthcare practitioners from 18 different professions. It sets the

”For some therapists, you may have access to your tutor for a while after graduating. But this is often only short term, and tutors can leave colleges or retire whilst private colleges can close or go out of business”. There are 41 independent professional associations connected with the CNHC. These are called the CNHC’s Verifying Organisations. It took many years of hard work for all these professional associations to come together and agree on a core curriculum for each therapy (the National Occupational Standards) and the CNHC now hold these curricula. The core curriculum for each of the 18 recognised professions is reviewed every 5 years. Any practitioner who meets the curriculum requirements of any one of these 41 professional associations also meets the standards of the CNHC.

HOLISTIC THERAPIST 2024

BUSINESS

Choosing a professional association So, how do you choose a professional association? There are many professional associations out there. Each catering to different member needs. Some are more active, and provide more services for the annual subscription fee, than others. Some are formally associated with the CNHC, as a Verifying Organisation. There are associations that require strict qualifications to be eligible to join, and thus being a member carries more prestige, whilst a few will accept all qualifications, even short course or onlineonly formats. Then there are those that make claims that they are the largest or the most respected. Additionally, there are both single therapy and multidisciplinary associations. With all this choice, it can be difficult to know which association to choose and who to put your trust in. To choose a quality professional association, I would recommend that you start by looking for one that meets the National Occupational Standards, i.e. choose a CNHC Verifying Organisation. Find this list of professional associations on the CNHC website. https://tinyurl.com/ysdn5uz7 Also, choose one that has a strong history of supporting and upskilling its members. Ask other therapists for their experience with different associations. If you practice one therapy, you may decide that it is best to join a single body association, such as the AoR for reflexology. Their focus is entirely on reflexology, so you know that you will be receiving the latest and best information for your reflexology practice. Sometimes, there is more than one association that represents the therapy you practice. You need to research what each association offers and select the best fit for you. If you are a multidisciplinary therapist, practicing several therapies, you might choose to join an association that represents multiple therapies, such as the CHP. It is also possible to belong to multiple associations, for example some practitioners choose to join both a multidisciplinary and a single therapy association, as they enjoy the therapy specific information and find that this

HOLISTIC THERAPIST 2024

combination gives them the best support for their practice. That is your choice.

What do professional associations do for you? Many associations offer the same core things, such as a discounted insurance package, discounts off goods and services, discounted CPD courses and perhaps a regular newsletter or magazine. They may offer varying degrees of member support. What you want to look for are those associations that also get involved on a national level to help push our profession forward. As a therapist, I always knew that I wanted to support an association that was working to make our profession better represented and more accepted. As such, I have been a member of a professional association ever since I graduated back in 1994. I have been with several different ones and even sat on various boards, but I settled on one in 2001 that I felt best represented me and my interests. I am now in a fortunate position of being the managing director of Complementary Health Professionals (CHP).

Complementary Health Professionals CHP was formed in 1994 in London by 4 therapists who wanted an association to represent the advancement of complementary therapies in the UK. I became its Vice Chair in 2007 and took over its management in 2016

with 2 colleagues, Julia Oyeleye and Julie Quinn. Julia has since left us to follow other interests, but we were joined in 2021 by Dan Stephens who approached us to verify reiki qualifications for the CNHC. He is now our reiki expert, although like Julie and I, he also practices lots of therapies. Together we manage the daily work of the CHP, and I am usually in the office as I work as the registrar. We wanted a professional association that we would choose ourselves and so we have created what we think is a great service for our members. By belonging to an association such as ours, your annual subscription helps us pay to belong to other national councils, where we can influence the future of our profession for all of us. We are a member of the General Council for Soft Tissue Therapies (GCMT), which covers all the bodywork therapies (including sports therapy) and in the past, have subscribed to the Aromatherapy Council, Reiki Council and Reflexology Forum when active. CHP offers its members a large list of benefits, including helping keep you up to date with industry and regulation changes, upskilling through CPD opportunities and, importantly, full support in the event of a complaint. Dealing with a complaint can be one of the most stressful situations for a practitioner to experience and is a time when you need your professional association’s full support. At CHP, we are on hand to support you all of the way, following our complaints and disciplinary procedures. n

Carole Preen FCHP FANM HonMIFA If you would like to become a CHP member, head over to our website complementaryhealth professionals.co.uk and complete the application form online, or to chat about it first, call us on 0333 577 3340. We love welcoming new members to our “Therapy Family”.

holistictherapistmagazine.com

BUSINESS

CNHC Verifying Organisations A

Acupuncture Society Association and Register of Colon Hydrotherapists (ARCH) Association for Professional Hypnosis & Psychotherapy (APHP) Association for Solution Focused Hypnotherapy (AfSFH) Association of Biodynamic Massage Therapists (ABMT) Association of Reflexologists (AoR)

Friends of Yoga Society (FRYOG)

B Bowen Association UK (BAuk) Bowen Therapy Professional Association (BTPA) British Alliance of Healing Associations (BAHA) British Association for Nutrition and Lifestyle Medicine (BANT) British Association of Therapeutic Hypnotists & NLP practitioners (BAThH) British Reflexology Association (BRA) British Society of Clinical Hypnosis (BSCH) British Wheel of Yoga (BWY)

C Complementary Health Professionals (CHP) Complementary Therapists’ Association (CThA) Craniosacral Therapy Association (CSTA)

G General Council and Register of Naturopaths (GCRN) General Hypnotherapy Register (GHR)

I Interactive Teaching Method Teachers Association (ITM) International Cranial Association (ICRA) International Federation of Aromatherapists (IFA) International Federation of Professional Aromatherapists (IFPA)

K Kinesiology Federation (KF)

L LCSP Register (LCSP)

M Massage Training Institute (MTI)

N National Association of Counsellors, Hypnotherapists & Psychotherapists (NACHP) National Association of Massage & Manipulative Therapists (NAMMT) National Council for Hypnotherapy (NCH)

National Council of Psychotherapists (NCP) National Hypnotherapy Society (HS) Naturopathic Nutrition Association (NNA) National Society of Talking Therapies (NSTT)

P Professional Association of Alexander Teachers (PAAT)

S Scottish Massage Therapists Organisation (SMTO) Shiatsu Society (SS) Sports Massage Association (SMA) Society of Teachers of the Alexander Technique (STAT) Sports Therapy Organisation (STO)

R The Reiki Association (TRA) The Reiki Connection (TRC) The Reiki Guild (TRG)

S The Society of Yoga Practitioners (TSYP)

U UK Healers UK Reiki Federation (UKRF)

CNHC Verifying Organisations holistictherapistmagazine.com

Acupuncture Society Association and Register of Colon Hydrotherapists (ARCH) Association for Professional Hypnosis & Psychotherapy (APHP)

HOLISTIC THERAPIST 2024 International Federation of Aromatherapists (IFA) International Federation of Professional Aromatherapists (IFPA) Kinesiology Federation (KF)

BUSINESS

Accountability Partners The Power of Working Together

Navigating the late-onset ADHD landscape: A high achiever’s perspective

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

BUSINESS

S a lifelong high achiever, I prided myself on my ability to juggle multiple responsibilities, meet deadlines and excel in my pursuits. I never lacked motivation and didn’t thrive on procrastination, although the adrenaline of last-minute sometimes really fired up my creative streak. Some twenty plus years ago, when I was a financial journalist, then editor, covering news in real-time – which by now has become the new normal but was rare at the time mainly due to technological limits that no longer exist – I would stare at four screens and monitor two printers, all six devices spewing lines upon lines of news from around the world every single second. I had to be extra sharp and clear headed to spot the one gem we’d need to cover and develop, starting by sharing it in a flash (literally so, it was the name of the format) before assigning it to a colleague who then would investigate, explain and write. When reporting, I had to be on top of corporate and institutional developments to know exactly what tiny detail shared by a company or organisation was out of the ordinary or singular, in order to dig deep into the topic and offer insights to our readers. As a diplomat, I had to not only present a flawless front but also master the intricacies of diplomatic language and customs so as to advance a point of view or move the needle in one specific area, or build a whole argument for winning approval at the highest levels of States to see an initiative launch for the benefit of millions of people. It was crucial that I, and all the other team members, were sharp and thorough and hyper informed on every tiniest detail around our topic. But long gone are those days. Recent hormonal changes as I embrace the perimenopausal phase of my life, have thrown me in for a loop, giving me ADHDlike symptoms that I did not see coming and definitely completely changed the way I function not just for work but in my daily life. I will speak here of ADHD-like symptoms because I did not get diagnosed

holistictherapistmagazine.com

can name African, Asian, South East Asian, Pacific Islander and Native American from my own DNA, for instance, but that’s for another story (see how I am actively refocusing on the topic at hand here?). per se and want to be clear on where I stand. While I have not sought a diagnosis, I do, in fact, display all the symptoms. There are scores of scientific and other articles online that explain the link between peri/ menopause and ADHD1,2,3. The once-familiar world of productivity and efficiency has become a minefield of distractions, forgetfulness and overwhelming tasks. What was once effortless now feels like climbing a steep mountain, with each step requiring immense willpower and focus. It’s no mystery that I chose the image of a mountain for my logo, in fact. It is often said that undiagnosed ADHD can be a ‘superpower’ for some people. It may well have been the case in the past, but I won’t delve too much into that because of another specificity: I come from a mix of polychronic cultures myself through not just my origins but also early influences. I

Understanding my new self and new needs, my ADHD experience So yes, while I have always been a driven individual, the challenges of ADHD-like symptoms have become increasingly apparent. I find myself struggling to prioritise tasks, easily overwhelmed by the constant stream of thoughts and prone to procrastination. For now, though, I manage impulsivity through what I call sustained mindfulness to avoid making poor decisions that would lead to catastrophic consequences. I love books, for instance, and used to be able to sit for hours reading peacefully. Now that’s over! I need to force myself to keep my focus but the more I do so, the better I get at it. Most definitely, the rise of social media and its cohort of unforeseen effects, such as short attention spans, did have an impact on my own.

HOLISTIC THERAPIST 2024

BUSINESS

Defining my new needs: A steady accountability partner

n Stay accountable:

In search of ways to deal with my new self, it became clear that I would greatly benefit from having support and even guidance from an accountability partner. But said partner would have to be steady, not involved in my business or daily life, i.e. a third party. I belong to a group of women of various ages, and we sometimes do remote co-working, which allows us to check in on each other’s progress and see if anyone needs help that one of us can provide.

n Build self-confidence:

Regular check-ins and progress tracking can help you to stay on track and address any obstacles that may arise. As goals are achieved, your sense of accomplishment develops and self-belief increases.

n Improve self-regulation: This is when I realised that I needed more than those once-in-a-while sessions. What I needed was someone who would follow through over a few months. I put myself to work, motivated by my finding (motivation is key for ADHD sufferers). This was a service I could and really wanted to offer for so many reasons. First, I am a Holistic Executive Coach. I’m used to working with humans who are juggling a lot at once and, more importantly, I was one of them for most of my life. But then with my new reality, I gained a different perspective, allowing me to understand the challenges of a short or even shorter-than-short attention span, an easily distracted mind. This would allow me to provide the structure, motivation and personalised strategies that are needed to navigate this mind-defying terrain.

The benefits of accountability coaching Analysing my interactions with clients that I now support in Accountability Coaching, it became clear that what I had needed, and what they needed, was a safe and supportive space to: n Develop effective

strategies: Together, we can identify personalised strategies to manage ADHD symptoms, and improve focus, organisation and time management.

n Set realistic goals: Breaking

down larger goals into smaller achievable steps can make them feel less daunting and increase motivation.

HOLISTIC THERAPIST 2024

By learning to manage emotions and impulses, you can enhance your overall well-being.

The question always lingers, however: 1-on-1 or group accountability coaching sessions? While 1-on-1 coaching sessions allow for deep exploration and customised strategies, group sessions offer a community to connect with, share experiences and learn from each other.

Group sessions typically: n Reduce feelings of

isolation: Knowing that you are not alone in your experiences can be incredibly comforting and empowering.

n Foster a sense of

belonging: Being part of a supportive community can help you feel more connected and motivated.

n Learn from others:

Observing how others manage challenges can provide valuable insights and new strategies. n Share best practices:

By sharing experiences and successes, you can contribute to the collective knowledge of the group.

holistictherapistmagazine.com

BUSINESS

The neuroscience behind accountability coaching Neuroscience offers valuable insights into the mechanisms underlying ADHD and the effectiveness of accountability coaching. By understanding how the brain works, we can develop targeted strategies to: n Strengthen executive

functions: These cognitive abilities, including planning, organising and decisionmaking, are often impaired in individuals with attention challenges, such as ADHD.

n Improve neuroplasticity:

The brain’s ability to change and adapt can be harnessed to develop new skills and overcome challenges. n Reduce stress and anxiety:

Chronic stress can exacerbate symptoms. Accountability coaching helps develop stress management techniques to improve overall well-being.

The role of soulful guidance and moon phases In addition to neuroscience, I believe in the power of soulful guidance and the influence of moon phases. It is important, and even key, for me to incorporate these elements into my sessions, in order to: n Connect to your inner

wisdom: Exploring intuition and values can help make decisions that align with your true self.

n Harness the energy of

the moon: Understanding the different moon phases and their associated energies can provide guidance and support throughout your journey, especially as a woman. I rely on Cultural Anthropology (studies on the cultural and historical significance of menstruation and its connection to lunar

holistictherapistmagazine.com

cycles), dipping into ancestral wisdoms to understand our perceptions of today. You can find a myriad of articles online on the topic, including scientific attempts at explaining it, and the most fascinating one to me is the Japanese study by Komada et al.,4. n And last but certainly not

least, create a holistic approach: Needless to say, by addressing both the mental and emotional aspects of wellbeing, we can foster a more balanced and fulfilling life.

Understanding the different moon phases and their associated energies can provide guidance and support throughout your journey, especially as a woman Embracing the journey Navigating the ADHD landscape can be challenging, even for a lifelong high achiever. However, with the right support, I came to understand that it is possible to overcome obstacles and achieve goals. Accountability coaching offers a personalised and supportive approach that can help people like me continue to thrive. By combining neuroscience, soulful guidance and the power of community, I embarked on a transformative journey of self-discovery and growth. I hope you do too. I’m Liva R.J., certified Leadership Coach and Editor-at-Large for Holistic Health Magazine and Holistic Therapist Magazine. I have invested over 20 years in coaching and personal development, consciously exploring traditional as well as holistic modalities. I’m trained in an array of practices, including Western, Far Eastern,

African and Oceanian ancestral wisdom; breath work; meditation and creative approaches, which I combine with more conventional HR tools. I’ve lived and worked in 13 countries around the world. I’m a former financial journalist, diplomat and entrepreneur and have worked, among others, for BNP Paribas, the French Senate, HEC EMBA Paris, Engie Global Markets, Formula-e, DHL, Eventbrite, Withings, Transfix, and many more. I’m known for my holistic approach; my work on the nervous system; for leveraging my sharp intuition during transformative coaching conversations; and for fostering a safe and authentic environment where clients can re-connect mind, body, heart and spirit. My aim is to serve conscious humans and organizations. Like them, I’m eager to support diversity in all forms in leadership positions. Well-balanced humans in mind-body-heartspirit thrive and excel in business and in life in general. They are, without a doubt, humanity’s first pillar of success and sustainability. n

Find out more If you would like to get in touch, I can be reached at bonjour @livarj.com. You can learn more about me at livarj.com. My signature program is called The Journey To Inner Peace

References 1. Wasserstein J, Stefanatos GA, Solanto MV. 2 Perimenopause, Menopause and ADHD. Journal of the International Neuropsychological Society. 2023;29(s1):881-881. DOI:10.1017/ S1355617723010846 2. Z. Villines. ADHD and menopause: Symptoms and support. Medical News Today, 2024. 3. R. Elkin. Women And ADHD: How Menopause Can Affect Women With ADHD. PsychiatryUK. 2022 4. Komada Y, Sato M, Ikeda Y, Kami A, Masuda C, Shibata S. The Relationship between the Lunar Phase, Menstrual Cycle Onset and Subjective Sleep Quality among Women of Reproductive Age. Int J Environ Res Public Health. 2021 Mar 21;18(6):3245. DOI: 10.3390/ijerph18063245

HOLISTIC THERAPIST 2024

BUSINESS

The Power of Peer Support Forming a peer-to-peer support group can help address the challenges of clinical practice

ORKING as a CAM therapist can be incredibly rewarding, it feels good to know that we are helping to improve the health and wellbeing of others. But it can also be incredibly stressful, especially if we work with challenging cases or in a solo-clinic environment. Being a therapist means

HOLISTIC THERAPIST 2024

that we need strategies to manage the disappointments, challenges, isolation, stressors and failures, and to maintain adherence to scope of practice. One way to address this is to form a peer-to-peer support group.

What are peer-to-peer support groups Peer-to-peer support groups are an organised approach to inter-therapist

support. Each person acts as a mentor and role model to the other members of the group, offering knowledge, experience, guidance and support. A peer-to-peer support group should meet consistently and regularly, either in person or online. They generally work best with a small group format, although a two-person mentormentee relationship or larger group formats also occur. The formality of the meeting environment can vary, based on the needs and wishes of the members. For example, your peer-to-peer support group could hire a meeting room, meet for coffee, have a walking meeting, a phone call or a video conference; just be sure that your group chooses an environment that allows you to speak openly, confidentially, and that you are able to give the group your full attention.

Supports therapist wellbeing Peer-to-peer support groups can act as a support system for therapist wellbeing. Peers talk to each other about what’s causing them stress, difficult clients and

holistictherapistmagazine.com

BUSINESS

challenging cases, about clients that were aggressive or inappropriate, about techniques that didn’t work or adverse events. Members provide emotional support, share coping mechanisms and offer advice. Just like with your own clients, peer-to-peer support groups recommend external professional aid when a person’s needs are outside of your scope of practice. When participating in the group, listen empathetically and share your own thoughts and experiences. By offering psychosocial benefits, connection and a sense of community, peer-to-peer support groups can help therapists build resilience, mitigate the effects of emotional stress, protect from anxiety, depression and burnout, and reduce therapist isolation1.

Encourages learning Sharing (unidentified) client cases and treatment plans allows your group to learn from the collective knowledge and experiences. Through discussion and reflection, you are able to build therapist skills, clinical knowledge and get practical feedback from your peers. It’s important to discuss mistakes and adverse effects also. Errors happen, it’s how you deal with them and learn from them that matters. A peer-topeer support group can identify ineffective or inaccurate behaviours1, prevent the recurrence of the same error by other group members1, limit negative consequences of adverse events1 and can help you make the right decision in difficult situations. Note that, peer-to-peer support groups do not only need to be about sharing clinical and client challenges. Your group can also discuss the challenges of running a small business. Share resources on topics such as website management, PR, marketing and advertising, continuing professional development, and finding and keeping clients.

Builds networks and referral pathways Developing peer-to-peer support relationships with other CAM therapists and health care professionals not only helps your learning and psychosocial wellbeing, it can also be a means for client referral. Perhaps you are a massage therapist who prefers to see acute sports injuries, while your peer is a massage therapist who prefers to help clients with chronic pain. Collaborating with your peers instead of competing benefits you, the client and your profession.

Risks of peer support groups It is important that all members of the peer-to-peer support group are there to encourage each other’s wellbeing and growth. The group must have a high level of trust, psychological safety and empathy in order to function effectively, and everyone involved should be invited to share. Disruption, negativity, lack of confidentiality, competition or conflicts amongst members, lack of boundaries, emotional entanglement or a culture of blaming or shaming are all risks that would result in an ineffective, and potentially even harmful, group. Peer-to-peer support groups are a great tool to mitigate the stressors of working as a CAM professional. To form your peer support group, try reaching out to other therapists who have a similar practice or role as yourself. Find peers either online or in the same geographical area as you. Many professional associations have formal peer-support networks where members are trained in helping other therapists, get involved in your association and take advantage of the support services they offer. n

References 1. Carbone R, Ferrari S, Callegarin S, Casotti F, Turina L, Artioli G, Bonacaro A. Peer support between healthcare workers in hospital and out-of-hospital settings: a scoping review. Acta Biomed. 2022 Oct 26;93(5):e2022308. DOI: 10.23750/abm.v93i5.13729. 2. Joo JH, Bone L, Forte J, Kirley E, Lynch T, Aboumatar H. The benefits and challenges of established peer support programmes for patients, informal caregivers, and healthcare providers. Fam Pract. 2022 Sep 24;39(5):903912. DOI: 10.1093/fampra/cmac004.

holistictherapistmagazine.com

HOLISTIC THERAPIST 2024

BUSINESS

Helen

Mallaburn My Twenty Year Fight Back to Health

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

BUSINESS

N the lead up to studying Biomedical Sciences at University I had been an extremely fit and active person, all that changed during my second year where I contracted glandular fever and started to struggle with fatigue and intermittent digestive issues. After several months, my energy returned and I carried on as before, burning the candle at both ends and never giving my health another thought. Over the next 6 years my digestive symptoms returned, gradually becoming progressively worse. I started to miss work and was planning life around bathroom visits. I experienced fatigue and fluctuating weight. I also developed migraines for the first time. The eczema that I’d experienced as a child returned. During this period, I was constantly at the doctors trying to get to the bottom of what was causing these issues. The tests that were performed always came back normal. I was told it was probably IBS. I specifically remember asking my doctor if anything that I was eating was causing my symptoms and was told that there was no relation between the two. At the end of those 6 years, I was finally diagnosed with coeliac disease. My doctor advised that I remove gluten from my diet and that everything else would return to normal. I was not given any advice on how to go about removing the gluten and what to replace it with to avoid any nutrient deficiencies, but I did as advised. The digestive symptoms improved, the migraines and the eczema disappeared. However, I certainly wasn’t back to normal as I’d been promised. Over the next 8 years my digestive symptoms increased again. The fatigue became severe, and I started to experience intense brain fog which affected my memory and my speech. I was constantly cold and experienced bouts

holistictherapistmagazine.com

of low mood and anxiety. I was diagnosed with Hashimoto’s Thyroiditis which resulted in an underactive thyroid. I’d been tested for thyroid issues at the time of my coeliac diagnosis and had abnormal results, which were normal again when retested. If I’d known then what I know now, I would have insisted on a full thyroid panel not just TSH. I was started on thyroid hormone replacement and told I’d feel like my old self again within a few months. Whilst things did improve it was short lived, and soon went downhill again. I started to experience neurological symptoms and chronic systemic pain. By this point I was struggling to function and simple tasks like showering and washing my hair would leave me absolutely drained. Two years after my Hashimoto’s diagnosis I was diagnosed with Pernicious anaemia, an autoimmune vitamin B12 deficiency. Two years after that I was diagnosed with Fibromyalgia. Life was something I endured, rather than enjoyed, at this point. For my fortieth birthday, I was gifted with nutritional therapy sessions. I had a vague idea of what nutritional therapy was, that it focused on dietary changes. However, I didn’t fully understand how it worked or the impact it would have on my life. Nutritional Therapy uses an evidence-based approach, relying on the latest scientific research to help formulate an individual dietary and lifestyle protocol that addresses the root cause of the illness, in order to achieve optimal health. The fact that it is individualised is key, there is no one size fits all model. Nutritional Therapy’s individualized evidence-based approach helped me regain my health. I initially started with an anti-inflammatory diet, my digestive symptoms and the

insomnia that I’d had for over twenty years disappeared within the first few weeks! Next, my chronic fatigue and brain fog improved, and I was really starting to notice an improvement in how well I felt. I was all in at this point. I started to add in stress management techniques, such as meditation and journaling, as well as removing toxins in my everyday products and I was gradually able to re-introduce exercise again. These health improvements inspired me to study Nutritional Therapy and Health Coaching, so that I could regain full health. The knowledge I learnt over these 4 years enabled me to order the functional tests that I needed. Targeted supplementation then helped me correct certain nutrient deficiencies. Within weeks I was back to feeling energised and healthy for the first time in a long time and my Hashimoto’s antibodies were in remission. I now have my own Nutritional Therapy practice focusing predominantly on helping women struggling with Hashimoto’s and Hypothyroidism. I’m passionate about providing the help to others that I struggled to find for myself when I needed it. n

Helen Mallaburn (Dip. NT) is a Nutritional Therapist, helping women with Hashimoto’s and Hypothyroidism regain their health using diet and lifestyle, functional testing and targeted supplementation. You can find Helen at helenmallaburn.com, on Instagram ‘helenmallaburn’ or on facebook as ‘hashimoto’snutritionandhealth’.

For a free copy of The Essential Thyroid Testing Checklist email helen@helenmallaburn.com

HOLISTIC THERAPIST 2024

HEALTH SPECIAL

Musculoskeletal Health Why is musculoskeletal health so important?

HE health and strength of your musculoskeletal system is crucial to wellbeing. It provides structure to the human body and is the means by which you move and express yourself in space. You use your musculoskeletal system in every single aspect of daily life, whether you are sitting watching tv, walking your dog, giving a loved one a hug, smiling with a friend, drinking a cup of coffee, interacting with a therapy client, or doing exercise. This system is even active during sleep. Having a musculoskeletal system that can move freely and perform tasks, without restriction or pain, is fundamental to a good quality of life. Musculoskeletal dysfunction can quickly cause a knock-on effect, negatively affecting multiple other body systems and may even lead to a loss of personal independence.

HOLISTIC THERAPIST 2024

Structure and support Skeletal bones form the structural framework of the body. Ligaments join bones together at articulations and tendons attach muscles to bones. Together bones, muscles, joints, tendons, and ligaments provide the body with structure, giving the body its height and shape. The musculoskeletal system also functions to transmit force, allowing us to stand upright and support the weight of the body. Without a musculoskeletal system, your body would be like a bag filled with jelly.

Posture and Balance The musculoskeletal system provides the positioning and alignment of your body (posture). Strong muscles and healthy joints, including those of the spine, hold your body in place whether you are standing, sitting or lying down. Good posture prevents slouching,

holistictherapistmagazine.com

HEALTH SPECIAL

reduces the tension on muscles, keeps healthy alignment of joints and contributes to improved breathing and organ function. Balance is your ability to hold a stable and controlled position. A multitude of sensory information is provided to the brain by the visual system, the vestibular (inner ear) system and the proprioceptive (sensory nerves) system - which is embedded in tissues of the musculoskeletal system. This sensory information is then used by the musculoskeletal system to make tiny regular adjustments, keeping the body upright, coordinated and working to prevent falls.

Movement and mobility The musculoskeletal system enables us to move. Muscles contract, pulling on their attachments to the bones and moving the bones at their joints. The combination of muscle contraction and relaxation, along with articular movement is what provides mobility. Without proper functioning, mobility can be severely limited, affecting independence and quality of life.

Protects vital organs Bones provide a physical barrier between our delicate organs and the external world, shielding soft organs against external force. Our skull encases the brain, the spinal column surrounds the spinal cord, ribs protect our heart and lungs and the pelvic basin houses parts of the urinary, digestive and reproductive systems while also allowing passage of important nerves and vessels into the lower extremities.

Storage of minerals and energy Bones function as a storage system for minerals and energy. Calcium, phosphorus, magnesium, potassium, sodium and trace minerals of zinc, copper, manganese and iron are all stored in bones and are released into the bloodstream when needed to maintain homeostasis, via the actions of hormones. Energy is stored as fat in yellow bone marrow of long bones.

Regulates body temperature The musculoskeletal system works in partnership with the cardiovascular system and nervous system to regulate

holistictherapistmagazine.com

body temperature. For example, physical activity and involuntary muscle contractions (shivering) are two ways in which the body generates heat and helps to keep us warm, while movement to circulate air around the body whilst sweating has an evaporating and cooling effect, aiding heat dissipation.

Blood cell production Red bone marrow, found within spongy bone, is the site of haematopoiesis (blood cell formation). Red blood cells (erythrocytes), white blood cells (leukocytes) and platelets (thrombocytes) are all made within the red marrow of bones.

Unhealthy Musculoskeletal System An unhealthy musculoskeletal system can lead to an array of medical conditions. Arthritis, tendonitis, carpal tunnel and back pain, amongst many others, can cause significant discomfort and dysfunction whilst weaker bones from osteoporosis puts you at risk of preventable fractures. Severe injury, disability or pain leading to a loss of mobility and function can mean a loss of productivity and also a loss of independence. With a severely disabled musculoskeletal system you may be unable to perform necessary activities of daily living (ADLs) for yourself, such as cooking, dressing and showering. Being physically mobile is not only associated with movement and personal independence but also with physical and psychological wellbeing. Physical activity is a crucial factor in reducing the risk of chronic diseases such as heart disease, diabetes and obesity, and is well-known for being a good counter to stress, anxiety and depression. When the musculoskeletal system is compromised, it can negatively affect your mental wellbeing, leading to frustration and feelings of helplessness. As we age, musculoskeletal health becomes even more important to prevent loss of mobility, frailty and falls. Maintaining bone mass, joint flexibility, coordination, balance and muscle strength through regular physical activity can help older adults stay active and independent for longer.

In short, musculoskeletal health plays a fundamental role in enabling people to live a full and active life, from physical mobility to mental well-being. It is a key factor in preventing disability, promoting physical performance and supporting overall longevity and quality of life.

Key Tips to Keeping your Musculoskeletal System Healthy Early intervention and healthy habits keep the musculoskeletal system healthier for longer and can also prevent or slow the progression of musculoskeletal disorders.

Regular physical activity Include strength training, flexibility, balance and coordination exercises alongside cardiovascular activity to keep your body strong, stable and mobile. Warm up, cool down and stretch to reduce the chance of injury.

Look after your joints Moving joints through their full range of motion helps circulate synovial fluid inside the joint providing the joint with nourishment, waste removal, lubrication and cushioning. Low-impact exercises, keeping good posture, using proper lifting techniques and maintaining a healthy weight all act to limit additional stress on joints.

Eat a healthy diet Make sure you consume enough protein and healthy fats and include foods containing vitamins and minerals such as calcium, vitamin D, potassium and magnesium. Stay hydrated while limiting alcohol and smoking.

Prioritise good sleep Allow your body to rest, recover and regenerate. n

HOLISTIC THERAPIST 2024

HEALTH

Osteoporosis A Ticking Time Bomb 1 in 2 women will have an osteoporotic fracture, and 1 in 5 men Women will spend more days in hospital due to osteoporosis than for any other disease Every month 1,150 people die after hip fracture in the UK The UK has some of the highest rates of osteoporosis in Europe Osteoporosis is becoming increasing common; 665,000 Osteoporotic fractures are predicted to occur 2034 (UK) Having a weak musculoskeletal system will cause you to age faster

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

STEOPOROSIS is a metabolic bone disease. Diminishing bone density and bone mass causes a decrease in bone strength, increasing the risk of bone fracture. It is considered a silent disease, as often you don’t know that you have osteoporosis until you break a bone. The hip, spine and wrist are the most common fracture locations. rsonal independence.

Osteoporosis Pathophysiology

Anatomically, bones consist of an outer layer of dense compact bone and an inner area of lighter cancellous (spongy) bone. The outside of bone is lined by a membrane of periosteum and the inside by endosteum. The shaft of long bones (diaphysis) houses a medullary cavity. This structure of compact and cancellous bone allows bones to provide structural support and absorb compressive stress while also remaining light in weight. At a cellular level, bone is a specialised connective tissue made up of three types of cells (osteoblasts, osteoclasts and osteocytes) and a mineralised organic matrix (minerals - calcium and phosphate [hydroxyapatite] and matrix; collagen and ground substance [proteoglycans and noncollagenous proteins]). The cells and matrix organise themselves into densely packed columns called osteons (compact bone) or sparsely distributed thin rods of bone called trabeculae (cancellous bone). Bones are not static structures; they are in fact constantly remodelling. Osteoclasts are working daily to dissolve bone (bone reabsorption) while osteoblasts work to lay down new bone mineralised matrix (bone formation). This reabsorption-formation process is a highly balanced process controlled by a complex signalling process which includes internal factors (genes and hormones; namely oestrogen, testosterone, parathyroid hormone, calcitriol, calcitonin and growth hormone/IGF-1 system) and external factors (diet and exercise). Bone remodelling occurs not only during childhood bone growth or to heal a fracture but also on a daily basis to allow bones to adapt to their environment and for blood calcium-phosphorus homeostasis. In osteoporosis there is an imbalance of this bone reabsorption-formation process, resulting in increased bone reabsorption and decreased bone formation. This results

holistictherapistmagazine.com

in changes to the micro-architecture of the bone. The trabeculae of cancellous bone become thin, weak and fragile, and compact bone becomes more porous. The ability of the bone to withstand stress is reduced. Genetic abnormalities, nutritional deficiencies, hormonal disorders, gut microbiome, immune system mediated bone loss1 and insufficient or reduced mechanical loading through sedentary lifestyle or immobility can all interfere with the formation of strong bone. Further, the bone formation process tends to decrease with increasing age, accelerating the bone reabsorption process as we get older. There are other contributing risk factors too, some of which are fixed (nonmodifiable) while others are modifiable. Fixed risks; increasing age, female gender, family history of osteoporosis, oestrogen deficiency (whether through amenorrhea, hysterectomy or menopause), ethnicity (Caucasian and Asian populations are at greater risk). Modifiable risks; poor diet and nutritional deficiencies, low body mass index, sedentary lifestyle and insufficient exercise, alcohol intake of above 2 units per day, smoking.

Osteoporosis Prevention Risk reduction for osteoporosis begins in our youth, as this is where we build up the density of our bones. However, there are 4 important things you can do at any age to help reduce your risk of developing frail bones. Address the modifiable risks

1 Weight-bearing physical activity 2 Eat a nutritious diet, supplement where necessary

3 Moderate to no alcohol intake 4 Quit smoking Mechanical forces, through weight bearing exercise, plays a vital role in the bone remodelling process. It works to both slow bone loss and encourage bone formation by stimulating osteoblasts and the deposition of strength-providing minerals. Alcohol, by contrast, decreases bone density and weakens bone. Tobacco smoking decreases osteoblast activity, increases osteoclast activity, reduces appetite resulting in poorer nutrition, reduced body weight and reduced mechanical loading of bones. Smoking also reduces calcium absorption and renal reabsorption, increases oxidative stress and is linked to reduced

oestrogen and testosterone, all resulting in a reduction in bone mass. The nutrition that feeds our bones comes from our diet. However, concerningly, nutritional intake of all vitamins and minerals needed for healthy bones are below required levels for many UK people.

n 11% of women do not have enough calcium or magnesium in their diet n 19% are below the threshold for Vitamin D n 12% are lacking iodine n 25% don’t meet recommended intake of iron n 37% have lower than needed potassium Once diagnosed with osteoporosis, the goal is to reduce the risk of osteoporotic fracture, reduce bone loss, prevent disability and manage pain. This is typically done through the following actions;

Fall reduction Muscle and balance training Improved nutritional intake Medication, and reducing fall risk inducing drugs (FRIDs) n Correct any impaired vision or hearing n n n n

References 1. Föger-Samwald U, etal. Osteoporosis: Pathophysiology and therapeutic options. EXCLI J. 2020 Jul 20;19:1017-1037. DOI: 10.17179/ excli2020-2591. 2. Office of the Surgeon General (US). Bone Health and Osteoporosis: A Report of the Surgeon General. Rockville (MD): Office of the Surgeon General (US); 2004. 2, The Basics of Bone in Health and Disease. Available from: https://www.ncbi.nlm.nih.gov/books/ NBK45504/. 3. International Osteoporosis Foundation. Osteoporosis Pathophysiology. 2024. https:// www.osteoporosis.foundation. 4. National Institute of Arthritis and Musculoskeletal and Skin Diseases [NIAMSD], 2020. Osteoporosis. U.S. Department of Health & Human Services, National Institutes of Health https://www.niams.nih.gov/healthtopics/osteoporosis. 5. Al-Bashaireh AM, Haddad LG, Weaver M, Chengguo X, Kelly DL, Yoon S. The Effect of Tobacco Smoking on Bone Mass: An Overview of Pathophysiologic Mechanisms. J Osteoporos. 2018 Dec 2;2018:1206235. DOI: 10.1155/2018/1206235.

HOLISTIC THERAPIST 2024

HEALTH

Maintaining Optimal Muscle Strength Strength training is a crucial element of health for people of all ages

USCLE strength is the ability to contract our muscles against a resisting force for a sustained period of time. However, muscle strength isn’t just about being able to lift weights in the gym, it’s a crucial aspect of physical and psychological health. People with more muscular strength have better metabolic health, and are shown to have lower rates of type 2 diabetes, lower blood pressure and better cardiovascular health markers1. They have a healthier musculoskeletal system, with improved joint stability, balance and coordination and thus are less at risk for developing osteoporosis or having falls. They experience improved mood, better body image and enhanced psychological wellbeing. They are less likely to get sick, feel less stressed and sleep better. Hand grip strength is even a predictor of longevity and used as a biomarker when assessing health in the elderly population2. We lose muscle strength as we age and once we hit 50 years of age we can expect a decline of around 1.5-5% per year3. If we don’t use our muscles, we definitely can expect to lose them! So how do we make sure that we maintain a healthy muscular system? This is where incorporating strength training in your week is important.

Benefits of exercise and muscular strength training The benefits of strength training are numerous. It has a positive impact on all systems and tissues of the human body.

n Improves physical strength, mobility and functional movement; maintain independence as you age n Improves joint health, joint stability, balance and coordination; reduced risk of injury and falls n Stronger skeletal system; reduced bone loss and reduced risk of osteoporotic fractures

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

n Alleviates pain symptoms n Supports immune system function; exercise helps circulate immune cells around the body and stimulates the production, activation and mobilisation of white blood cells (neutrophils and lymphocytes; B cells and T cells) n Reduces chronic inflammation; exercising muscles release myokines and reduces proinflammatory cytokine levels n Supports metabolic health; enhances insulin sensitivity n Boosts metabolism, reduces adipose tissue stores, aids in weight management n Enhances body image and selfconfidence n Enhances lymphatic system function; muscle contraction moves lymphatic fluid, clearing waste and transporting immune cells n Prevents sarcopenia (loss of muscle mass and strength due to immobility or aging) n Reduces risk of chronic diseases n Improves mood, reduces symptoms of anxiety and depression, improves psychological wellbeing n Promotes blood circulation to muscles, circulating oxygen and nutrients and removing waste n Enhances cognitive function by improving blood flow, enhancing neuroplasticity, boosting brainderived neurotrophic factor (BDNF) n Enhances the body’s stress responses; promotes relaxation and regulates stress hormones n Improves sleep; promotes restorative deep sleep cycles n Predictor of longevity

Types of strength training Strength training, or resistance exercise, is an essential component of maintaining a healthy body and mind. It involves exercises that use resistance, such as

holistictherapistmagazine.com

weights, resistance bands or body weight, to strengthen muscles, increase or maintain bone density, support joint stability, improve functional movement and enhance overall physical and psychological health.

weights, or a weighted jacket to your at home bodyweight exercises, increasing the resistance on your muscles.

Muscle strength training does not need to be complicated, nor does it require a membership to a gym. There are several ways that you can incorporate muscular strength training into your weekly physical activity.

If you are new to strength training then it is best to seek advice, and an exercise program, from an exercise professional. This person will make sure that you use proper form and start at an appropriate level, thereby reducing your risk of injury. Always start new exercise slowly, allowing your body time to adapt. Begin with light resistance and build up both the weight and the repetitions over time. Make sure that you include exercises for all the major muscle groups in the body, don’t just work the legs and forget about the arms or the back for example. For the best effect on your health, health organisations advise people to strength train two or three times per week, allowing time to rest and recover between workouts.

Body weight exercises

When doing body weight exercises no special equipment is needed. You use your own body weight as resistance. Examples of body weight strength training exercises include push-ups, squats, lunges, planks, calf raises, abdominal crunches and burpees. Simple bodyweight exercises can be very effective for improving muscular strength. Body weight exercises can also include functional strength training movements and isometric exercises. Functional exercises are movements that mimic everyday activities such as walking up stairs while isometric exercises are where you hold a static position to strengthen your muscles without continuous movement. An example of an isometric exercise is holding a plank or taking a chair sit position with your hips and knees flexed and your back pressed against a wall.

Strength training is a powerful tool to support all aspects of physical and psychological health and, with the right support, it can be done by people of all ages. By incorporating strength training into your regular routine with proper technique, consistency, and progression, you can enjoy improved mobility, reduced risk of injury, better joint support, prolonged independence and a higher quality of life. n

Resistance bands

To increase the load, you can add resistance bands to your exercises and functional movements. Bands are light, portable, versatile and come in varying levels of resistance. They can be used for both upper and lower body exercises.

How to incorporate strength training

Resistance training with weights

If you do have a gym membership, you have equipment at home or if your local park or community centre gives you access to equipment, then you can try resistance training with weights. These weights may be free weights, such as dumbbells, barbells, kettlebells, or they may be machines, like a leg press or squat machine. As you get more experienced you can also add weights, such as ankle or wrist

References 1. Lawman, H. G., Troiano, R. P., Perna, F. M., Wang, C.-Y., Fryar, C. D., & Ogden, C. L. (2016). Associations of Relative Handgrip Strength and Cardiovascular Disease Biomarkers in U.S. Adults, 2011-2012. American Journal of Preventive Medicine, 50(6), 677–683. DOI: org/10.1016/j. amepre.2015.10.022 2. Bohannon, R. W. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Clinical Interventions in Aging, 14(1), 1681–1691. DOI: org/10.2147/CIA. S194543 2. SKELTON, D. A., GREIG, C. A., DAVIES, J. M., & YOUNG, A. (1994). Strength, Power and Related Functional Ability of Healthy People Aged 65–89 Years. Age and Ageing, 23(5), 371–377. DOI: org/10.1093/ ageing/23.5.371

HOLISTIC THERAPIST 2024

HEALTH

Power Up! Five key nutrition tips for healthy muscles and bones.

Protein It should go without saying that you need protein to synthesise muscle. We need complete proteins in order to have the full range of amino acids available. Ideally, we eat animal protein at each meal, around 0.8-2g per kilo of bodyweight depending on how much strength training we do, 2g per kilo is reserved for bodybuilding only. Take advice from a health professional before you jump into eating lots of protein. More is not better because the body converts excess protein into glucose (gluconeogenesis) which can drive insulin resistance and metabolic dysfunction. If you are vegetarian or vegan then you need to pay close attention to the amino acid composition of the plant proteins you eat to ensure you get the complete range of amino acids over a 24 hour period.

Omega 3 Fats Important as an antiinflammatory and for healthy nervous system and signalling. Essential

for the brain, made of around 60% Omega 3 fats, and for muscle recovery. You can supplement Omega 3 fats but from foods you should eat oily fish, like sardines, mackerel or salmon.

Organic vegetables It’s important that your muscles have enough magnesium for muscle contraction. Magnesium is also important for bone strength and is found primarily in leafy greens. Calcium, phosphorus, iron, vitamin D and K are also vital for healthy bones and muscles. Found in dark leafy greens, fish, eggs and diary. Choose organic and seasonal vegetables if you can and eat at least two portions of leafy greens every day. Aim to eat no less than about 8 portions (cupped handful) of different vegetables every day. Eating the rainbow of colours ensures a good range of different minerals and plant compounds called polyphenols which boost overall health and support muscle growth and maintenance.

Hydration Investing in a good quality water filter is one of the most important things you can do for your health. It’s a one off investment that pays back daily. Drinking clean water is vital to allow you to operate at a high level, eliminate fatigue, clear out wastes that could build up and keep the system running smoothly. Avoid drinking tap water.

Avoid processed foods Processed, junk or sugary foods are not only to be avoided for weight gain, they contain empty calories that do not provide the body with the nutrients it needs, which has long term consequences on health. Avoid seed oils which are rancid and inflammatory, minimise or avoid sugar, and minimise empty carbohydrates like bread, pasta and corn. Avoid highly processed fast foods and ready meals which are ultra processed junk and create a toxic burden to the body, taking strength away. Fuelling our body with junk calories puts strain on mitochondria, the batteries of our cells. It forces them them to work in sub optimal conditions without the co factors available from high quality foods, like eggs, fish and vegetables, needed to operate properly. Once we start choosing metabolically healthy foods, eliminating sources of toxicity and pair that with a great exercise routine we will not only reap the maximum rewards from our efforts but create a great natural health insurance policy for many years to come. n

Amanda King, ND Amanda is a naturopath and nutritional therapist specialising in integrative oncology and metabolic health. She enjoys living the good life in rural France with her cats, kids and chickens. She practises CrossFit, Karate and is learning to surf. You can learn more at Amanda King, ND amandakingnd.com

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

Get Moving You know how important exercise is, but you struggle to get yourself out the door. Here are some tips to help you get yourself moving.

Prepare your gear Often the hardest part of exercise is just getting started. Make it easier on yourself by having your shoes, clothing and equipment prepared and ready to go. If you don’t feel like exercising, tell yourself ‘I’m just going to change my clothes and see what I feel like doing next’. Then say, ‘ok, what I’m going to do now is just put on my shoes and walk out the front door’. Once you’re outside it’s likely that you will say, ‘now that I’m out here I might as well walk/ run/skip a little’. And voila, step by small step you have moved yourself from sitting inside to outside and moving.

Start small Choose activities that you know you can do. If running is a challenge but you know you can walk, then go and walk for 10 mins. Over time try to turn some of that walk into a run. If walking is off putting but you know

you can dance for 10 minutes in your

holistictherapistmagazine.com

living room. Then dance! Don’t judge the lack of time or type of activity. A 10 minute dance in your living room is better than no exercise at all. If you dance for 10 minutes three times a week, then that’s 30 minutes more exercise than you were doing before.

Use rewards Positive reinforcement through self-reward can be great motivation. It could be putting a coin in a jar each time you exercise (which you then use to treat yourself to a spa day, for example), to only allowing that glass of wine with dinner if you have already completed the days physical activity. Or perhaps the only time you allow yourself to watch your favourite tv series is when you watch it from your elliptical trainer. Choose a reward that means something to you.

Use prompts Prompts, like sticky notes on your phone or bathroom mirror,

can help to remind you of the importance of fitting exercise into your day and give you that little extra motivation.

Plan your workouts Schedule your physical activity into your week and do your best to keep to this schedule. A simple checklist is a good way to help keep you on track, while noting your progress will help you see your physical and mental improvements.

6 7

Buddy Up Having an exercise partner can be a great way of keeping each other accountable. Just move! If you’re finding exercise a challenge, don’t focus on traditional forms of exercise. Find activities that you enjoy that either increase your heart rate or workout your muscles. It doesn’t matter if it’s dancing, running, walking, yoga, swimming, aerobics, skip rope jumping, hula hooping, roller-skating, gardening or any other activity that makes your body move. Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise and two or three strength

training sessions per week to meet the recommended guidelines on exercise to keep your mind and body healthy for the long-term. n

HOLISTIC THERAPIST 2024

HEALTH

The Muscle Code Epigenetics of muscle creation and strength

PIGENETICS is the science of how our environment switches our genes on or off. When our genes are on, they are expressing themselves and doing their job. When genes are off, they are silenced. The switching on and off of genes is important as we need genes to work appropriately, genes do not need to be ‘on’ all of the time. The environment which does this on/off switching is actually us. It’s our diet, our stress levels, our lifestyle choices, our movement and our microbiome. We can control our environment, which means that we can control our genes. We have the ability to influence our genetic expression and manipulate biological outcomes to our advantage. With DNA reports we can see our genetic mutations, called SNPs (singular nucleotide

HOLISTIC THERAPIST 2024

polymorphisms). With regards to our muscles, we can use DNA reports to learn how well our body creates muscle and how we use minerals for muscle formation and contraction. There are some genes which have a greater influence on muscle creation and strength.

SHMT - Serine Hydroxymethyltransferase SHMT is a really important gene for methylation (how the body makes signals called methyl groups to switch genes on or off). Individuals with SNPs on the SHMT gene may struggle to build muscle tissue, regardless of how much effort they put in. This gene is Vitamin B6 dependent. Individuals with SNPs on SHMT should eat B6 rich foods like mackerel, salmon and liver, and ensure they have adequate folate in their diet from leafy green vegetables.

holistictherapistmagazine.com

HEALTH

COL1A1 - Collagen, Type 1, Alpha-1 Collagen is a type of protein used to make skin, ligaments, tendons, muscles, bones and other connective tissues. Type 1 collagen comprises over 90% of all the collagen in the body. It is a vital component of ligament and tendon synthesis which are integral to our ability to resist force and utilise the muscle we have. It is, therefore, an important part of our overall strength. Collagen is low in the amino acid leucine, one of the major triggers for muscle synthesis, but is high in amino acids glycine and arginine which helps us make creatine. Creatine helps produce the energy needed for exercise. Arginine is needed to make Nitric Oxide, which is a vasodilator and important for cardiovascular health. SNPs on the COL1A1 gene indicates a need for vitamin C rich foods like oranges and berries since this vitamin is an essential co-factor in the 1 formation of collagen in the body .

Alpha 3 Actinin Actin and myosin are two proteins that make muscle cells. They are responsible for cell movement, such as muscle contraction of skeletal muscle. Actinin is like the glue that binds actin proteins together and deficiencies in actinin are linked to a loss of muscle strength2. SNPs on this gene can indicate to what extent you can effectively create muscle and whether your body has a tendency towards slow twitch (endurance) or fast twitch (explosive strength) muscle fibre production. Understanding your ACTN3 gene can help you play to your genetic

strengths and address weaknesses. If you have a tendency towards less fast twitch muscle fibres then you may want to pay more attention to explosive movements like box jumps, olympic weightlifting or sprints to ensure you build more of the fast twitch fibres that are needed for strength.

MSTN - Myostatin The MSTN gene has a limiting effect on muscle growth, it functions to stop muscles from getting too big. Interestingly it was named The Hercules Gene by Eddie Hall, the strongman. Myostatin SNPs mean that you are genetically able to make more muscle, as you have reduced function on the gene that limits muscle growth. Quercetin (from capers and red onions) and catechins (from green tea) are dietary inhibitors of MSTN. But before you rush out to buy quercetin be aware that it can significantly reduce the activity of other important genes. Speak with a nutrigenomics practitioner to get a personalised plan before you start making dietary changes to affect the expression of this gene.

ACSL1/2 - Adipose acyl-CoA synthetase There is a huge push at the moment in the world of nutrition towards the carnivore diet. However, any claims of a one-size-fitsall diet can cause problems, as genetically we are all individuals. SNPs on the ACSL1/2 gene throws a spanner in the works for proponents of the carnivore diet as they predispose someone to more readily converting protein into sugar through a

process called gluconeogenesis. This could drive up IGF (insulin growth factor) and create the perfect storm for a cancer process. Whilst SNPs on this gene do not mean that a person will get cancer, they do mean that the individual should pay close attention to the amount of protein that they eat. Be sure to remain in the Goldilocks zone (not too little and not too much) so that the body can adequately synthesise muscle without excessively driving (unwanted) growth in other areas of the body. We are all uniquely individual. Nowhere else is this shown more than when we combine our genetic mutations with our diet and lifestyle choices. We are lucky to live in a time where we have access to such detailed diagnostics, and the growing expertise to apply this knowledge to our diet and lifestyles. In the quest for optimal health, coming right back to the basics of clean air, filtered water, organic fruit, pastured meat and eggs, and wild caught fish with lots of healthy and unprocessed fats, when paired with strength training and regular movement, is what gives our bodies the optimal conditions for greatest health. n

References 1. Ringsdorf, W. M., & Cheraskin, E. Vitamin C and human wound healing. Oral Surgery, Oral Medicine, Oral Pathology. 1982;53(3):231–236. DOI. org/10.1016/0030-4220(82)90295-x 2. Ribeiro, J. E. A et al. The structure and regulation of human muscle α-actinin. Cell, 2014;159(6): 1447–1460. DOI.org/10.1016/j.cell.2014.10.056

holistictherapistmagazine.com

HOLISTIC THERAPIST 2024

HEALTH

Winter Wellness

Leveraging Herbal Therapies and Gut Health for Optimal Winter Wellness

EADING into the cold, flu and COVID season this winter, there is an abundance of modern over-thecounter medications and information about boosting immunity. However, ancient healing traditions focus on herbs and gut health to provide a holistic approach that has withstood the test of time. Let’s explore how to strengthen the immune system through these herbal methods, focusing on steps to take throughout winter for prevention and what to do when you fall sick.

Understanding the immune system The immune system is a complex network that distinguishes our body’s cells from harmful pathogens, defends against infections, and cleans up cellular debris. It also destroys malfunctioning or precancerous cells via apoptosis. The immune system constantly seeks homeostasis. When it overreacts, it can lead to autoimmune/inflammatory conditions such as lupus, diabetes and allergies. If it underreacts, we become more vulnerable to infections and cancer. Supporting immune function naturally involves addressing various factors such as sleep, gut health and the use of herbs with immunomodulatory, adaptogenic and detoxifying properties.

Prevention Strategies for Immune Support Let’s first focus on prevention before diving into remedies for when illness strikes.

HOLISTIC THERAPIST 2024

Prioritise circadian rhythms and sleep Sleep is essential for immune function, as it allows for recovery and regeneration. Disruptions to sleep, especially the circadian rhythm, can weaken immunity. The circadian rhythm is regulated by the release of melatonin, which increases as light diminishes.

To support your circadian rhythm; n Expose yourself to natural light at sunrise and sunset, which helps regulate melatonin production. n Limit blue light exposure (screens, artificial lighting) after sunset to prevent melatonin suppression. n Herbal support for sleep: Adaptogens such as eleuthero and rhodiola, as well as tart cherry juice (which naturally contains melatonin) can help regulate sleep patterns.

Support gut health Gut health plays a central role in immune defence, as it contains 70% of the body’s immune cells. The gut microbiome—the community of bacteria in the digestive tract— acts as a barrier against pathogens and supports immune function. A healthy, diverse microbiome strengthens overall immunity.

To enhance gut health: n Consume probiotics: Foods rich in beneficial bacteria that promote microbial diversity; like yoghourt, kefir, sauerkraut, kimchi, and kombucha.

n Feed the microbiome with prebiotics: Prebiotics are fibres that nourish gut bacteria. Herbal sources include inulin-rich starchy roots like dandelion, burdock, and marshmallow. n Maintain gut integrity: Healing herbs such as licorice root (deglycyrrhizinated for long-term use), slippery elm, and marshmallow can soothe the gut lining, preventing leaky gut which can compromise immunity.

Optimise detoxification Efficient detoxification, primarily handled by the liver, supports immune health by clearing toxins and metabolic waste. The liver transforms harmful substances into watersoluble forms that are excreted through the kidneys or colon.

To boost detox pathways: n Eat nutrient-dense foods: Brightly coloured fruits and vegetables, especially those from the brassica (broccoli, kale) and allium (garlic, onions) families, contain antioxidants and cofactors that support liver detoxification. n Include bitter herbs: Burdock root, dandelion root, artichoke, and milk thistle help stimulate bile flow, aiding digestion and toxin elimination. n Hydrate well: Adequate water intake supports kidney function and overall detox processes.

Herbal immunomodulators Immunomodulators help train the immune system to distinguish between self and non-self, enhancing its ability to achieve balance. These herbs

holistictherapistmagazine.com

HEALTH

support immune resilience, reducing the risk of autoimmune reactions or immune suppression. Key immunomodulators include: n Medicinal mushrooms: Reishi, shiitake, maitake and turkey tail are rich in beta-glucans, which stimulate immune cells and enhance pathogen recognition. n Licorice root: Glycyrrhiza glabra has antiviral properties and supports immune balance but should be used cautiously due to its potential to raise blood pressure.

Adaptogens for stress regulation Chronic stress weakens the immune system by elevating cortisol levels, which can suppress immune function over time. Adaptogens help the body maintain homeostasis by regulating the stress response.

Notable adaptogens include: n Ashwagandha: Reduces cortisol levels and supports overall stress resilience. n Rhodiola: Enhances physical and mental endurance while supporting immune function. n Eleuthero: Also known as Siberian ginseng, boosts energy and helps the body adapt to stress.

Herbal and Dietary Support for Acute Care If you do fall sick, there are specific herbs and strategies to accelerate recovery and bolster your immune response.

Immune-boosting herbs at the onset of illness At the first sign of illness, you can take herbs that stimulate the immune system to fight off infections more effectively.

holistictherapistmagazine.com

n Echinacea: Well-known for its ability to activate immune cells, echinacea is most effective when taken at the onset of a cold or flu. n Elderberry: This antiviral herb supports immune function by reducing the severity and duration of respiratory infections. n Garlic: Fresh garlic has potent antimicrobial and antiviral properties, making it an excellent addition to soups or teas during illness.

Support the lymphatic system The lymphatic system plays a crucial role in immune defence by transporting immune cells and filtering pathogens. Lymphagogues are herbs that stimulate lymph flow, aiding in detoxification and immune response during infection.

n Cleavers and red clover: Both are gentle lymphatic tonics that support detoxification during illness. n Poke root: A powerful lymphagogue, but it should only be used in very low doses under the guidance of a trained herbalist.

Hydration and nutrition During illness, staying hydrated is crucial for recovery. Herbal teas with immune-boosting and soothing properties can offer both hydration and medicinal support.

n Ginger and turmeric tea: Both herbs have anti-inflammatory and antioxidant effects, helping to reduce fever and boost immune response. n Bone broth: Rich in amino acids and minerals, bone broth helps nourish the body and support recovery.

Rest and recovery While this might seem obvious, rest is critical for allowing the body to recover from illness. Reducing physical and mental stress during sickness allows the immune system to focus on healing.

Conclusion Supporting the immune system involves a holistic approach that includes optimising sleep, gut health, detoxification and stress management. Using herbal immunomodulators, adaptogens and lymphagogues can help strengthen immunity throughout the winter. However, when illness strikes, incorporating immune-stimulating herbs, proper hydration and rest will aid in a speedy recovery. By following these strategies, you can maintain a resilient immune system and support your body through both wellness and illness.

Dr Marina Buksov Dr Marina Buksov is a Functional Pharmacist, Mental Fitness & Health Coach, Herbal Educator and the host of the Holistic Pharmacy Podcast. She created Build Your Holistic Herbal Practice course mentoring other healthcare professionals in clinical herbal as well as business skills. marinabuksov.com E: marina@rawfork.com IG: @marinabuksov Subscribe to The Holistic Pharmacy Podcast

References 1. Valdes, A. M., Walter, J., Segal, E., & Spector, T. D. Role of the gut microbiota in nutrition and health. BMJ (Clinical research ed.). 2018; 361, k2179. DOI: 10.1136/bmj. k2179 2. Kidd P. Th1/Th2 balance: the hypothesis, its limitations, and implications for health and disease. Alternative medicine review: a journal of clinical therapeutic. 2003; 8(3), 223–246. 3. “Medicinal Mushrooms (PDQ®): Integrative, alternative, and complementary therapies - Health Professional Information [NCI].” Health Information. UW Health. 9 Apr 2020. https://tinyurl.com/4jt8pes4

HOLISTIC THERAPIST 2024

HEALTH

New Frontiers Research round up A selection of the latest scientific research of interest to holistic health professionals Validating the medicinal properties of Fagonia cretica L Virgin’s Mantle or Fagonia cretica L is a plant found on rocky coastlines around the Mediterranean with pink-violet coloured flowers. It is used in herbal medicine preparations for its anticancer, antibacterial and anti-inflammatory properties, and is avaliable in supplement form. A recent study undertook an analysis of the Egyptian plant to investigate its medicinal effects. Biological, metabolic and chemical profiling found Egyptian F. cretica to be a source of many phtyochemicals. The plant was validated to have antioxidant activity, anti-inflammatory activity, and anticancer activity (cytotoxic and enzyme inhibition actions). Read the full open-access article; DOI: 10.1186/s12906-024-04684-y

out. The results found that ginger was more effective than placebo in reducing both the intensity and the duration of dysmenorrhea (Pain intensity: SMD:−1.13; 95% CI:−1.59 to −0.68, I2:81.05%; Pain duration: SMD:−0.29; 95% CI:−0.46 to −0.12) but that ginger was no better, nor worse, in reducing pain than nonsteroidal anti-inflammatory drugs (NSAIDs) or exercise. DOI: 10.1089/jicm.2023.0799

Herbal plant formulation protects against dental caries Dental caries (cavities) describes the hole/s that develops in a tooth as a result of dental decay. This decay is brought about by microbial activity that demineralise the

tooth enamel. It is the most common disease of the mouth affecting almost 3 billion people, over 500 million of which are children. A research team at the University of Pretoria assessed the effects of a multi-herb preparation on the microbial process known to be responsible for this decay. The poly-herbal extract assessed was a synergistic combination of herbs known for their antimicrobial and anti-adherence properties; Heteropyxis natalensis (lavender tree or laventelboom), Camellia sinensis (L.) Kuntze (tea plant, tea shrub or tee tree) and essential oils of Melaleuca alternifolia

Ginger may aid with period pain Ginger, a commonly used cooking spice, is also known in natural medicine for its anti-inflammatory properties. But can ginger effectively reduce dysmenorrhea? A systematic review was undertaken to find

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

(Maiden & Betche) Cheel (tee tree) and Mentha piperita L. (peppermint).

criteria for inclusion in the review, and only 6 for avaliable for meta-analysis. DOI: 10.1159/000539707

Researchers showed that this poly-herbal formulation reduced both the bacterial load and bacteria enamel attachment, suggesting that this herb combination may be effective in aiding the prevention of dental caries. DOI: 10.1186/s12906-024-04707-8

Alternative nostril breathing lowers blood pressure Hypertension, high blood pressure, is a known risk factor for cardiovascular disease, kidney disease and stroke. A systematic review was conducted to investigate the therapeutic effects of alternative nostril breathing on hypertension. Alternative nostril breathing was shown to lower systolic blood pressure (MD: −7.16, 95% CI: −7.86 to −6.45, I2: 93%) and lower diastolic blood pressure (MD: −5.16, 95% CI: −5.89 to −4.44, I2: 87%) more effectively than the control group, thereby having an overall positive effect on hypertension. Due to research quality, only 14 articles met the

Common signs and symptoms of dental caries Dental caries do not always cause pain, especially in the early stages of the disease process. Look for any of these signs and symptoms, and see your dentist regularly. n Toothache – pain when you

bite down, occasional sharp pain or continuous pain that keeps you awake at night

n Tooth sensitivity – tenderness

or pain when eating or drinking something hot, cold or sweet

n Grey, brown or black

spots on your teeth

n Bad breath

“High flavanol cocoa may be protective against reduced vascular function during times of stress and may help mitigate the impact of poor eating choices” Cocoa protective against fatty foods

Can percussive massage modify the properties of fascia in people experiencing non-specific low back pain?

When we are stressed, we tend to gravitate towards eating highly fatty foods. Yet highly fatty foods increase the stress on our body. Thus, creating a negative cycle of unhealthy eating and increasing stress. One such impact from eating fatty foods during times of stress is that it has a negative impact on our vascular function and reduces oxygen delivery to the brain.

Non-specific low back pain (NSLPB) remains one of the most common conditions seen in healthcare clinics. Yet we still have little understanding of NSLPB’s aetiology. Recent studies have suggested that changes in the

Foods high in flavanols, such as minimal processed cocoa and green tea, have known health benefits, particularly in regards to cardiovascular health.

n Unpleasant taste in your

mouth

n Visible holes or pits in

your teeth

n Facial swelling

holistictherapistmagazine.com

morphology of thoracolumbar fascia may play a role. This study investigated the effects of 6 weeks of percussive massage on thoracolumbar fascia morphology and the experience of NSLPB. Compared to core-stability exercises, 6 weeks of percussive massage was found to have a positive effect on fascial echo intensity (suggesting a reduction in thoracolumbar fascia fibrosis), reduced pain (VAS scale), and improved functional disability in the study’s firefighter participants. No alteration in thoracolumbar fascia thickness was found as a result of the intervention. Read the full open-access article; DOI: 10.1186/s12906-024-04687-9

HOLISTIC THERAPIST 2024

HEALTH

In this study, the researchers provided the study participants with a fatty meal and either high or low flavanol containing cocoa, then subjected them to mental stress, before measuring vascular function. Participants in the group with high value flavanol cocoa exhibited reduced impairment in brachial flow-meditation dilation, suggesting that the cocoa was effective in preventing vascular dysfunction decline. Cortical oxygenation was not impacted by the flavanols. High flavanol cocoa may be protective against reduced vascular function during times of stress and may help mitigate the impact of poor eating choices. Doi: 10.1039/D4FO03834G

The glaze on your ceramic

tea sets may degrade the health benefits of your tea

A recent study out of Japan, from the Nagoya Institute of Technology, has reported that the glazing of ceramic tea posts can affect the catechin content of green tea. They noted that Oribe glaze (containing copper oxides; green coloured), Namako glaze (cobalt oxides; blue coloured), Irabo glaze (iron oxides; brown-orange coloured), and Toumei glaze (titanium; transparent) powders lead to oxidation of the tea’s catechin molecules, turning them into orthoquinones, then further degradation into thearubigins and/or theaflavin and its oxides. Reducing the flavour and the health benefits of the green tea. DOI: 10.1038/s41598-023-37480-8

Virtual yoga effective for back pain A debate is underway in our industry regarding the effectiveness of online service delivery. Some are strongly supportive; others are vehemently against. The Cleveland Clinic recently investigated whether a virtually delivered 12-week yoga program could be a feasible, safe and effective option for treating chronic low back pain.

HOLISTIC THERAPIST 2024

The intervention was a 12 week course of Hatha Yoga, designed for yoga beginners. Each class was delivered weekly via a secure virtual platform; 60 minutes long with a sequence of 12-15 asanas. The control group did not receive any yoga and continued with their standard medical care for low back pain. Data on participants low back pain intensity, back-related function, pain-medication use and sleep quality was collected. After 12 weeks, study participants receiving the online yoga intervention were found to have: six times greater reduction in pain intensity scores; 2.7 times greater improvement in back-related function; 10 times greater improvement in sleep quality; and 34% less people reported using pain medication; when compared with control group participants. At 24 weeks post-study, the improvements in pain and back-related function were sustained. This shows that the online delivery of yoga practice can indeed be an effective intervention for the management of back pain. DOI: 10.1001/jamanetworkopen.2024.42339

Yoga and exercise to manage urinary incontinence Loss of bladder control leading to urinary incontinence (UI) can be a frustrating part of life for many older women. A recent study set out to see if a therapeutic pelvic floor yoga program could be effective in reducing episodes of incontinence. The intervention consisted of Hatha yoga pelvic floor–specific asanas, with practice occurring three times a week (2 group + 1 self-directed) for 12 weeks. Pre-intervention, study participants reported experiencing 3.4 occasions of urinary incontinence per day. Post-intervention, study participants in the yoga group reported

2.3 fewer episodes of incontinence per day. Showing that yoga can be an effective tool for managing urinary incontinence. Statistically, however, yoga practice was no more effective at reducing urinary incontinence than physical conditioning, which consisted of general skeletal muscle stretching and strengthening exercises. Comparing the two interventions, yoga and physical conditioning, urinary incontinence frequency reduced by 2.3 episodes per day in the yoga group and by 1.9 episodes per day in the physical conditioning group (between-group difference of −0.3 episodes per day [95% CI: −0.7 to 0.0]). Urgencytype UI frequency decreased by 1.2 episodes per day in the pelvic yoga group and by 1.0 episode per day in the physical conditioning group (between-group difference of −0.3 episodes per day [CI: −0.5 to 0.0]). Reductions in stress-type UI frequency did not differ between groups (−0.1 episodes per day [CI= −0.3 to 0.3]). The good news from this study is that regardless of which activity you chose, being active is an effective tool for improving bladder control and reducing the frequency of urinary incontinence, leading to a better quality of life for older aged women. DOI:10.7326/M23-3051 n

holistictherapistmagazine.com

Flowers make life easier.....

Effective. Natural. Safe. award winning flower essences made with love and integrity in the Somerset countryside

www.saskiasfloweressences.com a full range of 48 flower essences, blends ,mists and practitioner sets available.

HEALTH

Turn to Yoga for Calm this Christmas Using yoga to manage anxiety and stress over the Christmas period: Tips from Yoga Teacher Tzaddi Love

N a world filled with constant demands and distractions, many people turn to yoga as a natural way to manage anxiety and stress. Beyond the physical benefits of increased flexibility and strength, yoga provides profound mental and emotional support by helping to calm the mind, focus on the present and create a sense of inner peace. According

HOLISTIC THERAPIST 2024

to experienced yoga teacher Tzaddi, the practice of yoga is an essential tool for mental well-being that anyone can incorporate into their life, no matter their experience level.

Why yoga works for stress and anxiety “Yoga is more than just physical exercise; it’s a practice of mindful awareness,” says Tzaddi, who has been a yoga practitioner for over a decade. “When you’re anxious or stressed, your body and mind are in a constant state of ‘fight, flight or freeze.’ Yoga helps shift your nervous system into parasympathetic ‘rest and digest’ mode, where true relaxation can occur.”

Yoga incorporates breath control (pranayama), physical postures (asanas), and meditation techniques that promote a deep sense of calm. The physical movements work to release tension stored in the body, while mindful breathing helps slow down the racing thoughts and calm the mind. According to Tzaddi, the connection between body and mind achieved through yoga is a key tool for managing anxiety and reducing stress.

Tzaddi’s top tips for managing anxiety and stress through yoga Here are some of Tzaddi’s favourite ways to use yoga for managing stress and anxiety:

Befriend your breath “Breath is the anchor that keeps you grounded,” Tzaddi explains. “When you’re stressed, your breath tends to become shallow and rapid. By consciously slowing down your breath, you send signals to your brain that it’s okay to relax.” TIP: Practice diaphragmatic breathing, also known as belly breathing. Sit or lie down comfortably, place one hand on your chest and the other on your belly. Release your jaw ever so slightly, avoiding any allusion to a stiff upper lip. Breathe deeply through your nose, allowing your belly to rise as you inhale and fall as you exhale. Focus on making each breath deep, smooth and steady. Doing this for 4-8 rounds of breathing can be sufficient until you begin to use belly breathing naturally in any and everyday situations. Increase diaphragmatic breathing practice for to 5 10 minutes, when comfortable.

holistictherapistmagazine.com

HEALTH

Restorative yoga poses Restorative yoga is a gentle practice that uses props like bolsters, blankets and blocks to support the body in restful postures. These poses are held for extended periods, allowing deep relaxation to occur. TIP: Tzaddi recommends trying Supta Baddha Konasana (Reclining Bound Angle Pose). “This pose opens the heart and relaxes the nervous system,” she says. Lie on your back with a bolster beneath you. If you are able to use the support of bricks, an additional bolster, block or bean bag that can help bring you up to laying at a 45° angle will deepen the experience. Bring the soles of your feet together with your knees falling open to the sides. Use blocks or pillows under your knees for support. Close your eyes and breathe deeply. Stay in this position for several minutes if short on time, or for up to 20 minutes for a more optimal experience.

from focusing on what’s wrong or what could go wrong,” says Tzaddi. “In yoga, we learn to shift that focus to the present moment and cultivate gratitude for what is.”

Incorporate forward folds Forward bending postures are known to have a calming effect on the nervous system. “Forward folds are naturally grounding,” Tzaddi shares. “They encourage introspection and help you turn your focus inward, away from external stressors.” TIP: Try Uttanasana (Standing Forward Fold). Stand with your feet hip-width apart, exhale, and slowly bend forward at the hips, letting your head and arms dangle. Allow a micro bend in the knees for extra surrender. Stay in the pose for 5-10 breaths, allowing your neck and shoulders to release tension.

Create a relaxation ritual Making yoga a regular part of your routine can have lasting benefits for stress management. “Even 10 minutes a day can make a big difference in how you handle anxiety,” Tzaddi advises. “Consistency is key.” TIP: Set aside a specific time each day to practice gentle yoga or meditation. Light a candle, play soft music and create an environment that encourages relaxation. Savasana (Corpse Pose) at the end of your practice is perfect for total relaxation. Simply lie flat on your back, arms by your sides, palms facing up, and focus on releasing all tension from your body and mind.

5 holistictherapistmagazine.com

TIP: “During your yoga practice, take a moment to express gratitude for your body, breath and the ability to move. Tzaddi suggests repeating simple affirmations like, “I am calm, I am safe, I am “ to rewire anxious thought patterns.

Practice gratitude and positive affirmations ”Stress and anxiety often come

HOLISTIC THERAPIST 2024

HEALTH

Engage in mindful movement When you’re feeling anxious, movement can be incredibly beneficial. “Sometimes anxiety creates a restless energy that needs to be released,” Tzaddi explains. “Mindful movement allows you to discharge that energy in a way that feels safe and soothing.” TIP: Try a slow and gentle flow, incorporating poses like Cat-Cow (Marjaryasana-Bitilasana), Child’s Pose (Balasana) and Legs Up the Wall (Viparita Karani). “These poses release tension in the spine and promote a sense of ease,” Tzaddi adds. It can also be incredibly freeing to move your body in an intuitive way whether through shaking, intuitive movement or simply allowing yourself to freestyle into dance. These intuitive movements can be so therapeutic and liberating. If you are self-conscious, then find a quiet moment alone and see where your body takes you in private. Like the familiar saying “Dance as if nobody is watching you.”

anxiety. The beauty of yoga is that it meets you where you are—whether you’re dealing with chronic stress or simply need a moment of peace in your day. If you’re new to yoga, Tzaddi suggests starting slow and being kind to yourself. “Yoga is about progress, not perfection,” she reminds us. “Just showing up for yourself is the most important step.” Whether you’re on the mat for five minutes or an hour, each practice is an opportunity to restore balance, ease your mind and cultivate inner peace.

Incorporating yoga into your daily routine can provide immense relief from anxiety and stress. Following the guidance of experts like Tzaddi, you’ll find that yoga offers not just physical flexibility, but emotional resilience and mental clarity. By practicing regularly and embracing its principles, yoga can help you create a calm and peaceful foundation, even in the face of life’s challenges. n

Tzaddi Love is a multifaceted yoga teacher and artist whose journey blends music, creativity and healing. Raised in a vibrant musical family, her early career in the music industry shaped her resilience and authenticity. After navigating its challenges, she found solace in yoga, training in the Himalayan Tradition under Master Teacher Mitsukha Ramdhany. Tzaddi now offers trauma-informed yoga, focusing on perinatal care, burnout and holistic well-being. Her approach, Tzaddi Yoga: The Art of Letting Go, emphasizes resilience and mental health, offering a transformative practice for leaders, mothers and those seeking balance in high-pressure roles. tzaddilove.com

Always listen to your body and please consult a medical professional if you feel that there are restrictions with mobility, flexibility, or if you have other ailments. If you are pregnant contact a specialist teacher for the safest and most effective practices.

Yoga as a Lifelong Practice for Mental Health Tzaddi emphasizes that yoga is not a quick fix but a lifelong practice for managing stress and anxiety. “Yoga gives you the tools to find calm amidst chaos. It teaches you to pause, breathe, and come back to the present moment,” she explains. “The more you practice, the more resilient you become in the face of stress.” By incorporating breathwork, mindful movement and relaxation techniques, yoga can transform the way you handle

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

Green Exercise J

What is green exercise and why does it matter?

UST yesterday, I spent two hours in my garden weeding, chopping and digging whilst enjoying some Autumnal sunshine and beautiful colours, and it felt great. Afterwards, I felt suitably tired physically but mentally boosted. You may have heard that going for a walk outside in nature is a good idea. Clearing your mind, getting some fresh air and getting in some of those much talked about daily steps. You also know that whenever you’ve gone for a walk and have been able to hear the birds sing or walk through the grass that you always return feeling refreshed. It has long been known that having a regular dose of nature can really help us on a mental level. We feel better inside and out. But what difference does exercising in nature make to us physically and psychologically? ‘Green Exercise’ (GE) is the term used for any exercise or physical activity undertaken in a green space. Be it a field, a forest, a flower meadow or your own back garden (if you are lucky enough to have one). Similarly, ‘Blue Exercise’ (BE) is used for any exercise conducted in or next to a body of water - a lake, the seaside or a reservoir. Both have been studied over recent years and we are coming to understand why they

holistictherapistmagazine.com

are both so beneficial for our health, and what is going on inside of us when we take either blue or green exercise over a session in the gym. The concept of Green Exercise first came into fruition in 2003 by lecturer Dr Jo Barton from the University of Essex. She suggested that there was a link between participating in physical activity while being directly exposed to nature. Since then, there have been a multitude of studies looking at various cohorts and types of exercise, and the findings have been positive to say the least.

‘Green Exercise’ (GE) is the term used for any exercise or physical activity undertaken in a green space. Studies have shown that being outdoors, in nature, can help increase our concentration levels as well as our ability to think more clearly. It can protect us from future stress and promote current stress recovery. Exercise, on the other hand, has known cardiovascular benefits as well as psychological benefits. Thus, it is no wonder that when we pair nature and exercise together, we gain even more positives.

HOLISTIC THERAPIST 2024

HEALTH

There is a theory known as the Biophilia Hypothesis which states that within us, we each inherently seek a connection to nature. We are, after all, animals, and animals are part of nature. Edward O Wilson’s 1984 works known as Biophilia details how we are all innately attracted to all things in nature, whether that be the colours, the sounds, the life, the textures and shapes or how rich nature is in its diversity of these things. So, it’s little surprise that we like it so much. Unfortunately, nowadays we are often cut off from these things. We are more likely to be surrounded by buildings and have less time to go out and explore whilst we are glued to our desks, phones and schedules.

shines through the canopy, and tasting the damp air, full of oxygen. When Green Exercise has been studied, the following comparisons have been made: urban/built versus nature-based outdoor exercise, indoor versus outdoor exercise, and urban/built views versus nature views in the lab. Multiple studies point to the benefits of outdoor, nature-based and nature views exercise compared to their indoor, urban equivalents. Blood pressure has been found to return to baseline more quickly and shows significantly lower systolic and diastolic blood pressure after nature viewing and nature walking, compared to urban settings. Urinal adrenaline and noradrenaline levels are lower post nature activity as are levels of salivary and blood cortisol. The same goes for HRV increases, both for viewing nature and taking a walk in it1.

So, what happens when we expose ourselves to nature? One study showed that just being exposed to rural and urban pleasant scenes significantly improved the metrics of blood pressure, perceived mood and self-esteem when compared to unpleasant scenes. Whereas threats to nature caused the bigger negative effect on mood compared to already unpleasant urban scenes1. A randomised crossover study looked at this in regards to how we deal with stressors. Showing that scenes of nature compared to man-made scenes prior to a stressor occurring, didn’t change our sympathetic responses to stress, but interestingly, it significantly increased the parasympathetic activity in recovery. HRV increased, suggesting that just looking at pictures of nature can help with our response to, and recovery from, stress2.

You may be thinking, is there an optimum? What do I need to add to my weekly schedule to maximise my health benefits? The effect size shows that for self-esteem and mood, the first five minutes are the most effective4. Light intensity exercise was also deemed the most effective. The optimum, however, is a very difficult question to answer because time, intensity, number of sessions per week can all be a very personal thing and stressing to tick the correct boxes is not the point. There is still so much to explore in this area and the main takeaway is that any physical activity outdoors is a bonus and gives us benefits beyond exercise’s cardiovascular health rewards.

Restorative settings when you are mentally fatigued have been studied for some time now. ART (Attention restoration therapy) comes to life in many forms, of which Forest Bathing is one. It has been found to have a preventative effect on depression, alongside a whole host of other psychological benefits, including an increase of Natural Killer cells and the expression of anti-cancer proteins to name a few3. Forest bathing is a recognised form of stress management in Japan, used to prevent disease and promote health. Being present in a forest will utilise all 5 of your senses, smelling the trees, feeling the soft ground under your feet, hearing the birds, seeing all the different colours as the light

Generally Green Exercise studies have relatively small sample populations and are short term, therefore more research needs to be conducted into longer term (12 weeks to 1 year and beyond) and larger cohorts. But at this point in time, we know that it is beneficial for us to exercise in nature, for our physical and mental selves. Whether we want to reduce our stress, sleep better, feel better, increase our beneficial physiological markers of immune function or heart rate variability. Green Exercise should be integrated into more public health initiatives, as studies have shown the value for Green Exercise in so many groups in society - children, adult day services, dementia, offenders and the workplace

HOLISTIC THERAPIST 2024

- with the added value of group activities which is needed in an ever-more isolating world. With the increase in lifestyle related diseases so apparent today, Green Exercise could be one of the answers. Making our bodies, minds and societies stronger. n

So, what Green or Blue Exercise do you have planned this week? References 1. Pretty, J., Peacock, J., Sellens, M., & Griffin, M. The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research. 2020; 15(5), 319–337. DOI: 10.1080/09603120500155963 2. Daniel K. Brown, Jo L. Barton, and Valerie F. Gladwell. Viewing Nature Scenes Positively Affects Recovery of Autonomic Function Following Acute-Mental Stress. Environmental Science & Technology. 2013; 47(11), 55625569 DOI: 10.1021/es305019p 3. Li Q, Morimoto K, Nakadai A, et al. Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-Cancer Proteins. International Journal of Immunopathology and Pharmacology. 2007;20(2_suppl):3-8. DOI: 10.1177/03946320070200S20 4. Jo Barton and Jules Pretty. What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis. Environmental Science & Technology. 2010; 44(10), 3947-3955. DOI:10.1021/es903183r

Robyn Shortland is a Holistic Health Coach with a degree in Exercise, Nutrition & Health (Hons) and a passion for the great outdoors. Living in the French Alps for the last 6 years, she has pursued her love of wellbeing, nature and science through coaching, exploring and writing. healthcoachingwithrobyn.com linkedin.com/in/robynshortland

holistictherapistmagazine.com

ENJOY OUR SUBSCRIPTION OFFER Holistic Therapist Magazine is collectable, and will guide you in business, as well as provide you with stories and features especially for you and your health… so to guarantee your copy delivered directly to your inbox each quarter, simply subscribe using the easy payment method on:

Visit: https://bit.ly/46RJ2ug

Enjoy a yearly subscription to our magazine for a special price of just £20 (normal price £24)

HEALTH

The Friendly Baker Bring a little sweetness to your Christmas celebrations with these allergy-friendly recipes

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

PREP: 15MINS | CHILLING TIME: 1HR MINIMUM | SERVES: 8-12

INGREDIENTS 170g dairy-free chocolate 120g dairy-free butter or margarine 3 tbsp golden or maple syrup 12 biscuits, roughly crushed 20g crispy rice cereal 50g white chocolate Christmas decorations

Tiffin Wreath Cake

“The beauty of this recipe is that it’s incredibly easy to make but looks spectacular”

holistictherapistmagazine.com

ERE’S one for people who don’t want to make a fruitcake but still want an eyecatching Christmas centrepiece. The beauty of this recipe is that it’s incredibly easy to make but looks spectacular and worthy of the Christmas table, even more so in a ring-shaped cake tin or Bundt tin. You can just make a plain tiffin in a square cake tin, and everyone will still love it, but making a wreath shape and topping it with some white chocolate snow makes this a proper festive showpiece. Use allergen-free chocolate and gluten-free biscuits to make this a showstopper for more to enjoy.

METHOD

1 2

Line a Bundt tin or cake tin with 2 layers of cling film.

Melt the chocolate, margarine, and syrup together. Stir well to form a gorgeous truffle mixture, then fold in the crushed biscuits and rice cereal.

Pour the tiffin mixture into the lined tin and bring the cling film over the top so it is entirely covered. Press down firmly for a compacted centre and even top.

4 5

Place in the fridge for at least a couple of hours to firm up.

Melt the white chocolate and drizzle it over the top, then add your decorations and leave to set before serving.

HOLISTIC THERAPIST 2024

HEALTH

2 3 4

Place the bowl in the fridge for the ganache to fully set but still be pliable. This will take an hour or two.

With very cold hands (run them under the cold tap if necessary) scoop out teaspoons of the chilled ganache and roll into balls.

Chocolate Truffles Two Ways

HESE truffles will soon become your go to fancy chocolate treat. They are rich, creamy, soft and very moreish.

Dark Chocolate Truffles

PREP: 10MINS | CHILLING TIME: 1-2HRS | MAKES: 12

INGREDIENTS 100g dairy-free dark chocolate, chopped 30g (2 tbsp) dairy-free cream 20g golden syrup Pinch of salt Finishes to roll the truffles in: Sifted cocoa powder, sifted icing sugar, desiccated coconut, chocolate vermicelli, sprinkles, or chopped nuts if you can tolerate them

METHOD

Melt the chocolate, cream, syrup and salt together in a microwave or over a bain-marie. Stir until smooth.

HOLISTIC THERAPIST 2024

Roll each truffle in your chosen finish until nicely covered and store, covered, at room temperature or in the fridge

Creamy Biscoff Truffles PREP: 10MINS | CHILLING TIME: 1-2HRS | MAKES: 12

INGREDIENTS 110g dairy-free dark chocolate 2 tbsp dairy-free cream 1 tbsp golden or maple syrup 1 tbsp Lotus Biscoff spread 6 Lotus Biscoff biscuits, crushed

METHOD

Melt the chocolate, cream, syrup and Biscoff spread together in a microwave or over a bain-marie. Stir until silky and glossy with no lumps.

2 3

Leave in the fridge for at least half an hour to partially set. Meanwhile, pour the crushed biscuits into a shallow bowl.

Roll the chilled truffle mixture into grape-sized balls and then coat in the biscuit crumbs. Keep covered at room temperature or in the fridge

Remember:

To leave in the fridge for at least half an hour to partially set.

holistictherapistmagazine.com

HEALTH

Form the dough into 1 or 2 log shapes on the lined baking sheet. They do spread out quite a lot so make them smaller than you think, unless you want long biscotti! Brush the logs with a little dairy-free milk.

Mocha Biscotti PREP: 20MINS | BAKING TIME: 35-40MINS | MAKES: ABOUT 24 BISCOTTI

INGREDIENTS 250g plain flour 2 tsp baking powder Pinch of salt 200g caster sugar 50g dairy-free chocolate, chopped 1 tbsp instant coffee powder 1 tbsp hot water 100ml dairy-free milk (approximately) 120ml sunflower oil 30g dairy-free chocolate, melted

METHOD

1 2 3 4

Preheat the oven to 180°c and line two cookie sheets with baking parchment. Sift the flour, baking powder and salt into a large bowl. Stir in the sugar and chopped chocolate. Mix the instant coffee with the hot water in a jug, then top up to 120ml with the dairy-free milk.

Make a well in the centre of the flour mix and pour in the coffee-flavoured milk and the oil. Bring together to make a wet and sticky dough.

holistictherapistmagazine.com

6 7

Bake for 25-30 minutes until cooked through and starting to turn golden around the edges.

Cool briefly, then cut into even slices. Return the slices to the baking sheet and bake for a further 5 minutes, turn the slices over and cook for 5 more minutes. You want a uniform slightly golden tinge, but no particularly dark areas.

Cool the biscotti on a wire rack. Once completely cool, drizzle or dip into the melted chocolate. These keep well, in an airtight container for a week or so.

Extravagant Hot Chocolate PREP: 5MINS | SERVES: 1

INGREDIENTS 2535g dairy-free chocolate, chopped 150ml dairy-free milk 50ml dairy-free cream Dairy-free whipped cream (optional)

METHOD

1 2

Place the chopped chocolate into your favourite mug or cup.

Pour the milk and cream into a saucepan and heat to boiling point. Immediately pour over the chopped chocolate and leave to sit for 2 minutes.

Stir well and then top with dairy-free whipped cream if desired.

HOLISTIC THERAPIST 2024

HEALTH

METHOD

1 2 3 4 5 6 7

Cream the margarine, cream cheese, sugar, syrup, and milk together. Sift in the flour, ground ginger and bicarbonate of soda. Knead into a soft dough.

On a floured surface, roll out the dough to 0.5cm thickness. Cut into shapes with shaped cookie cutters and place on a greased baking sheet.

Gingerbread PREP: 15MINS | BAKING TIME: 1012MINS | MAKES: 12-15 COOKIES

E love this recipe so much that we end up having gingerbread all year round, not just at Christmas. The addition of cream cheese makes the resulting biscuits either meltingly soft like a freshly baked cookie or crunchy Variations: like the gingerbread biscuits you Why not make buy, depending on how long tiny bite-size star you bake them for. Whichever shaped cookies? way you prefer them, they Press some are delicious. Gingerbread is crunchy sugar into the top and lovely unadorned, but we like to then bake for 8 decorate them with fondant or minutes. water icing for a more festive feel.

INGREDIENTS 50g dairy-free margarine 20g dairy-free cream cheese 75g soft brown sugar 2 tbsp golden syrup 20ml dairy-free milk 170g plain flour 1 tsp ground ginger ½ tsp bicarbonate of soda 1 tbsp icing sugar 250g roll out fondant icing

HOLISTIC THERAPIST 2024

Bake the gingerbread for 10-12 minutes at 190°c (10 minutes for soft, 12 for crisp). Cool on the sheet a little before transferring to a wire rack. Make a little icing ‘glue’ by mixing the icing sugar with 1 teaspoon of water.

Roll out the fondant icing, dusting the surface with icing sugar, and cut out shapes with the same cookie cutter you used for the gingerbread.

Spread a little icing ‘glue’ on each cookie to attach the fondant icing shapes. Alternatively, pipe decorations onto the gingerbread with a thick water icing.

The Friendly Baker features delicious baking recipes for all seasons that are suitable for various allergies and intolerances including dairy, egg, peanut and sesame. Author, Lucy Parr, is a Cordon Bleu trained mum of two and long-term vegetarian with a passion for cooking and baking. Lucy’s approach to food was turned on its head when both her daughters were diagnosed with multiple food allergies at a very young age. She has now developed over 800 unique allergy-friendly recipes, some of which have been published in Free-From Food Heaven and My Family & Food Allergies. From savoury snacks and easy breads to celebration cakes and teatime treats, The Friendly Baker has something for every occasion. Avaliable at mezepublishing.co.uk/product/thefriendly-baker/ , Amazon and Waterstones.

holistictherapistmagazine.com

A multinutrient for everyone NEW and improved multinutrients from BioCare. At BioCare, we’re always leading the way with our research and development alongside nutritional experts. That’s why our new and improved multinutrient range has been redesigned to meet even more specific health needs and offer greater personalised support for men and women. More effective. And no additives. With more specific botanicals and effective nutrients that are easily absorbed and used by the body like methylfolate, methyl B12, vitamin K2 and D3.

So whoever the person, we have the multinutrient for them.

BioCare Limited Manufactured in the UK

We’re here to help. Call on 0121 433 3727 or visit biocare.co.uk

HEALTH

Caring for Yourself How to avoid work related injuries Beata Aleksandrowicz, international expert on massage, wellness and women’s wellbeing, discusses the importance of injury free techniques for massage and body work practitioners

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

HROUGH almost 30 years of my career in the wellness industry as a therapist, teacher and an advocate of advanced training for therapists, I have witnessed so many sad stories of therapists who after years of dedication to their profession decided to quit and change their career. The word decided is actually not accurate here…they really had no choice. They reached the point of mental, emotional and physical burn out that they felt no other option but to leave their truly beloved path. Age in our profession works in our favour in the way that the more life experience we gain, the better therapists we become. We are able to relate to clients on a deeper level, we have much more self-realisation and more understanding of the world and our role in it. Unfortunately, with age we also tend to be less careful about how we take care of our bodies, how to provide ourselves with mental, physical, emotional and spiritual wellbeing. Often that realisation comes too late and as a result the industry is losing so many great therapists irretrievably.

Effective massage techniques Massage, in order to be effective, requires powerful, organic techniques that are performed in absolute harmony with the therapist’s body. However, I can assure you that repetitive strain injury (RSI) doesn’t have to be a part of a massage therapist’s destiny. RSI is often the result of a lack of postural awareness and incorrect training in massage techniques. Massage when perform well requires the movement of the whole body not just arms or hands. Using the body weight is one of the first principles of performing effective treatments. Second is the quality and ergonomics of the couch on which treatment is performed. A couch that is too narrow or too short will not give the client enough comfort. On another hand, fancy and very wide beds with focus of the luxurious experience for the clients, doesn’t consider the safety of the therapists who have to reach and lean over in an unhealthy manner to reach the client’s body. Many massage tables still have a hole inside the bed rather than the face cradle adjusted to it. It significantly narrows,

holistictherapistmagazine.com

not only the effectiveness of the shoulders and neck work but also prevents therapists from working in the alignment of their body. There is of course the height of the table to consider, which, if it isn’t adjustable is one of the major reasons for the occurrence of RSI.

Moving with the body The most natural, healthy and injury free way of massaging is to use the body weight as I mentioned before. If the table is too high it blocks the natural movement of the body, especially its lower part - hips, legs and feet - and uses primarily the force that comes from the shoulders, arms and hands which as a result puts lots of strain on the lower back. Working on a table that is positioned too high is literally inviting injury. Then there is also the dilemma of shoes! Wearing no shoes is another part of this conversation. The arguments are aesthetic, the wearing of footwear is supposed to look better and more professional, or can relate to safety, as floors of massage tables are often too slippery or there are many cables from the electric beds sticking around. Yet, more than 30% of all our joints are located in our feet. It is very difficult to correctly distribute the weight of the body when wearing shoes, which is vital when considering injury free techniques, compared to being barefoot. Working barefoot allows the body to correct itself as the feet can adjust to every movement and pressure. Unless we use footwear that will support the alignment of the body.

More than massage techniques There are other elements that can contribute to managing injury in the workplace and one of them is time management. Rushing from one treatment to another doesn’t help in keeping postural awareness. Focus, concentration on breathing, clear intention of the treatment and the ability to stay present are other crucial components to stay healthy in our occupation. Therefore, mental and physical preparations and re-adjustment between treatments are equally important. It is really vital to acknowledge that our body is our tool with its mental, emotional and spiritual aspects. We need to take care of each and every one of them to be able to stay healthy

and to enjoy our work. Self-care requires discipline and repetition in the same way an athlete would prepare for sport, or a dancer prepares for a performance. Start the day with stretching your body and a short meditation. Visualise your day as you want it to be. See yourself as strong and content, see your clients leaving your practice experiencing the change. Make sure that after each treatment you have moment for a couple of deep breaths and short stretch that will allow you to physically and energetically closing the treatment and make an internal space for a new one. On your break try to go outside even for few moments. Recharge yourself. Closing the day and taking care of your body is equally important. Brush off the energy of the day through light dynamic exercises like yoga or pilates or simply shaking your body and allowing the tension to be released. When you take a shower in the evening think about it as another way of not only physically but also energetically cleansing. It is literally washing off the day, making a closure. All these regular rituals won’t take too much time but will make a huge difference long term. Self-appreciation and love towards ourselves is equally important. The reason why I see them as a part of injury free techniques is because we are not just using our body mechanics during the treatment. We are mentally, emotionally and spiritually engaged as well. We have to be in order to bring a positive change to client’s wellbeing. After all we are not just a body, we are a “holos” as ancient Greeks would say, which means the unseparated triangle between our mind, body and soul. n

Beata Aleksandrowicz Beata is an international expert on massage, healing and women’s wellbeing. An intuitive practitioner and global educator, she is an author and speaker who shares her expertise on the importance of touch, wellbeing and spiritual growth at conferences and via social media beata.website

HOLISTIC THERAPIST 2024

HEALTH

Westlab’s bath salts Westlab has added to its hand-crafted wellbeing collection with the new DEEP SLEEP bath salts. Made from 100% pure, natural magnesium-rich mineral salts, carefully blended with moodboosting neuroscents, essential oils and organic plant extracts, the collection now includes three signature blends, BALANCE, RELAX, and DEEP SLEEP. Dissolve your day away with these luxurious bath salts, designed to support your everyday health and wellbeing. 100% natural, vegan, and cruelty-free. westlabsalts.co.uk

Nourished The Nourished Slimming Support Stack provides essential nutrients for those on a weight management journey. It includes Ovoderm Collagen for skin and joint health, CoQ10 for energy and cardiovascular health, Vitamin D3 for bone health and immunity, Vitamin B12 for energy and normal psychological function, and Vitamin A for healthy vision, immune function, and hair, skin & nail support, addressing common deficiencies of calorie restricted diets. Find these delicious gummies at.

get-nourished.com

Oxford Healthspan This award-winning longevity supplement backed by scientists and leading longevity doctors now comes as a luxury starter kit. The perfect way to start adding spermidine powder to your daily smoothies or porridge. Scientifically proven to be linked with longer life, improved cognition, lowering blood pressure and hair growth.

oxfordhealthspan.com

Oo o h h h T h a t ’s n e w!

New products designed to make your life that bit better… HuxQ10 Peamutt balls dog treats Designed as a tasty snack or training treat for your four-legged friend, Peamutt Butter Balls are packed full of protein and contain healthy fats, vitamin B, niacin and vitamin E. Made from dog peanut butter, the balls contain additional peanuts, chia seeds and apple puree and are positively delicious. The balls are grain, gluten and palm oil free and are Holistic Therapist Magazine dog approved!

peamutt.co.uk

Huxley Europe is relaunching its HuxQ10 capsules. Formulated from plant-based ingredients, this product is certified halal, kosher and vegan. Coenzyme Q10 is essential for the production of ATP, supports the cardiovascular system, maintains the health of male sperm and their motility and acts as an antioxidant working with vitamin E to protect the delicate parts of our cells and bodies from degeneration.

huxley-europe. co.uk

Dr O’Connell Multi Meno Developed by doctors, Dr O’Connell Multi Meno contains everything a women needs to tackle the symptoms of menopause. Containing 27 carefully selected and evidencebased active natural ingredients, Multi Meno can even be used by women for whom hormone replacement therapy (HRT) is unsuitable.

droconnell.co.uk

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

INSTANT

Dandelion Coffee

Like all Aquasol products, our new Dandelion Coffee is pure, natural and conveniently instant. Just stir into hot water or milk for a deliciously balanced coffee substitute. Mix with any other AquaSol herb; Hibiscus, Guarana, Ginseng or Echinacea. www.aquasol.co.uk

HEALTH

Flower Essences Asking the plant world to keep us strong in times of adversity

S a flower essence producer and practitioner for the last 20 years, time and again I have seen people of all ages come back from rock bottom by asking the flowers and trees for help. These miraculous liquids containing the vibration of plants constantly astound me with their innate wisdom and knowledge of how to help us humans when we need pulling back onto our true path. In these times when so many of us are disconnected from nature, often through no fault of our own, to be able to access the energy of plants in the form of a liquid that we can carry around with us wherever we are, and whatever the time of year, is a

true blessing and one that more and more people are turning to. Edward Bach with his 38 flower remedies (and his world-famous Rescue Remedy) developed a process to harness the energy of plants into a bottle that could be ingested (or used externally) allowing those who used them to let go of old patterns that no longer served them, shift unhealthy behaviour patterns and bring self-awareness. These days there are many more flower essences being produced worldwide and, with an increased acceptance of vibrations and how they affect us, a wider range of people are using flower essences to help them in their complex lives. Completely safe for people of all ages to use alongside medication, food supplements, other healing

modalities and homeopathy, flower essences seem like the obvious support to keep us strong mentally, emotionally, spiritually and therefore physically. For me, when I’m not feeling strong or need help with grounding it is the tree essences I turn to for help. Essences made from the flowers of trees all have their lessons to teach us. Oak has a masculine and reassuring energy, helping us not to over do things, to take things slow, to pace ourselves. Pine reminds us that however hard our journey has been we are stronger for it, that we can withstand the winds of change. Walnut is protective, especially to the brain, helping us to ignore the thoughts of others as we shift and change with life’s seasons and the challenges of being in new situations. The plant world teaches us to be the truest version of ourselves. Wherever a seed lands, whether that is a crack in a pavement or in the best conditions available, a plant will always grow into the best version of itself it can possibly be. Whatever life throws at it, whatever challenges it has, it continues through thick and thin to be itself. Fortunately, in the form of flower essences, we can access the wisdom of plants to not only teach us their particular lessons, but also their wider teaching of being true to ourselves under any condition. So whatever you are going through in this crazy journey of life do bear in mind how useful flower essences can be. n

Saskia Marjoram is secretary of the British Association of Flower Essence Producers and has been working with plants her whole life. You can contact her, and find out more about her award winning flower essence range, at saskiasfloweressences.com

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

From Hormone Struggles to Health Solutions Lorraine Clark’s Journey to Healing with hapi patch

’M Lorraine Clark, founder of hapi patch. My path to wellness has been shaped by personal challenges and a desire to find real, effective solutions. For over 30 years, I worked in publishing, a far cry from the wellness industry. In 2017, I co-launched a CBD business with a friend after experiencing the benefits of CBD firsthand. Our business quickly gained national recognition but the onset of the COVID-19 pandemic and changing regulations in the CBD industry led us to close in 2023. Despite the setback, one product stuck with me — CBD patches. I found they worked much better for me due to my poor digestive system which couldn’t absorb nutrients effectively through oral supplements. This revelation planted the seed for hapi patch.

absorbing nutrients properly, explaining why traditional supplements didn’t work for me. That’s when I realised that transdermal delivery, which bypasses the digestive system and goes directly into the bloodstream, was the solution I needed. After seeing the benefits of transdermal B12 and iron injections, as well as CBD patches, I knew this was the direction I wanted to take. I researched transdermal technology extensively and was committed to creating

a range of patches that were of the highest quality. Finding the right manufacturer was key, one that was UK-based, GMPapproved and able to provide lab reports for full transparency. I was determined not to compromise. Creating hapi patch was not without its challenges. Having had some experience from the CBD business, I knew that not all patches are created equal. Quality was non-negotiable. I wanted to ensure our patches were not only effective but also aligned with my values of sustainability. That’s why all hapi patches use a 4-layered matrix design to ensure optimal nutrient delivery and absorption, and are made from fully organic, biodegradable materials, manufactured right here in the UK. Launching hapi patch at 54 was a bold move for me, and many people thought I was crazy. But my lifelong struggles with hormone imbalances pushed me to create something that could genuinely help others. I’ve learned it’s never too late to reinvent yourself and pursue what you’re passionate about. I’ve been amazed at how many people, particularly women, feel dismissed by traditional healthcare. A staggering 84% of women in the UK feel their symptoms aren’t taken seriously. Social media has become a lifeline for many, offering a platform for support and shared experiences, but we need systemic change. Women deserve to be heard and provided with real, effective solutions. For me, hapi patch is more than a business — it’s a mission to help others take control of their health. If my journey can inspire others to explore natural alternatives and trust in their own wellness path, then I know it’s all been worth it. n

My personal health struggles, particularly with hormone imbalances and digestion, were the driving force behind hapi patch. For years I underwent numerous tests and discovered that my body wasn’t

holistictherapistmagazine.com

Lorraine Clark Find out more about hapi patches at hapipatch.com

HOLISTIC THERAPIST 2024

HEALTH

2024 Who’s Who in Natural Beauty The Top 25 Who’s Who in Natural Beauty is the annual hot list that recognizes the natural beauty sector’s sustainable superstars and the individuals helping to shape the industry.

HIS year, Millie Kendall takes first place, as outstanding achiever. Notable for her 30-year career dedicated to the beauty industry, Millie has previously been awarded an OBE (2022) and MBE (2007) for her dedication and services to the beauty and cosmetics industries. Founder of the British Beauty Council, she also launched British Beauty Week, established the Sustainable Beauty Coalition and is a leading voice in beauty-industry sustainability. In 2nd place is Jayn Sterland, managing director of Weleda UK. Jayn’s recognition in the Top 25, for the 12th consecutive year, comes as no surprise given that Weleda embeds a deep respect for nature into its products and business ethos, advocating for responsible beauty. For over a decade now, Jayn Sterland has been the woman behind it all. A leading voice in the health, wellness, and beauty industry, Jayn champions sustainable practices, serves on several influential boards including the British Beauty Council and the global B Corp Beauty Coalition, and has received numerous awards for her contributions to the industry. Recognised by her outstanding leadership, she tirelessly supports initiatives for planetary and soil health, stands up for responsible business and campaigns for sustainable beauty – both throughout the Weleda community and into the larger industry domain.

HOLISTIC THERAPIST 2024

Another notable mention is NATRUE’s Mark Smith at #6. A determined campaigner for revealing the truth, Mark is actively involved in natural cosmetics advocacy, regulatory and scientific efforts with EU institutions, in addition to his role as Director General at NATRUE. He is an avid promoter of sustainable practices and fights for the recognition of natural cosmetics. In 2022 Mark was behind the launch of the International Day of Natural Cosmetics, a global initiative to raise awareness about the benefits of natural cosmetics, which has been so successful over the past two years that it has transitioned to a dedicated week – Natural Cosmetics Week – for 2024.

The Top 25 2024’

9 The Organic Expert Paige Tracey 10 The Skincare Star Nazma Bashir 11 The King’s Choice Amanda Winwood 12 The Ayurvedic Advocates - Rannesh Jansari & Ria Pattni 13 The Ethical Educator Joanne Hill 14 The Faithful Founder Rivka Rose 15 The People Person Charlotte VØhtz 16 The Organic Mentor Lorraine Dallmeier 17 The Green Beauty Believer - Rosie Greenaway 18 The Unapologetic Innovator - Jenni Retourné 19 The Greener Retailer - Vic Wood 20 The Style Maven - Lisa Oxenham 21 The Melanin Marvel Noelly Michoux 22 The Curl Queen - Jessica Parrish 23 The Heritage Talent Antonia Ogunsola 24 The Healing ChangeMaker - Lauren Murrell 25 The Natural Expert Gavin Jarman

1 The Outstanding Achiever - Millie Kendall 2 The Weleda Legend Jayn Sterland 3 The Family Unit - Alex & Kim Barani 4 The Circular Choice - Jo & Stuart Chidley 5 The Bee Whisperer Anabel Kindersley

Find out more The Top 25 is published by Natural Products Online https://tinyurl.com/3vfean9w each autumn.

6 The Transparency Trailblazer - Mark Smith 7 The Glow Up Guru - Kyle Frank 8 The Boundary Breaker Apinke Efiong

holistictherapistmagazine.com

HEALTH

BOOKSHELF:

Winter reading Our pick of the best titles for Winter health and wellbeing reading.. The Book of Gifts: Pictures, thoughts and inspiration to help you through everyday Sometimes we all need a gift to help us through our life, or even just through the day. A chance to stop. Take a breath. Listen to your heart. That is the promise in The Book of Gifts – Lucy Dunbar’s touching, beautiful, warm hearted and, above all, hopeful collection of pictures, thoughts and inspirations. If you need courage, hope or love, find it here. If you’re facing loss or sadness, find comfort in these pages. Give it to your friend, your partner, a parent or a child – or just give it to yourself. The Book of Gifts is a book we cannot do without. It is for anyone, and everyone. It is for all of us. A Penguin Books publication available from waterstones.com and amazon.co.uk.

The Healthy Bones PlantBased Nutrition Plan and Cookbook Are you looking to maintain optimal bone density and prevent osteoporosis? Dr Laura Kelly and co-author Helen

holistictherapistmagazine.com

Kelly offer readers on a plant-forward or vegetarian diet expert guidance on how to meet their nutritional needs for healthy bones. They explain why people on plant-forward, vegetarian, or vegan diets sometimes struggle with low bone density, identify the environmental factors that can influence bone health, and explain how to minimize the risks while setting out the steps anyone can take to restore, improve, and maintain bone density. This is combined with over 100 delicious plant-based recipes from chef Jummee Park, designed to feed your bones and meet nutritional needs. Purchase from chelseagreen.co.uk.

Homeopathy as Energy Medicine Information in the Nanodose Presenting an encompassing view of homeopathy, from its origins to modern times, Richard Grossinger Ph.D charts new territory in understanding the recovery of the human body. Suitable for everyone, from first-time patients to longtime devotees and healing professionals, this book explores the full spectrum of the healing art, explaining its essential principles and methodology and showing how it relates to the broader concepts of energy medicine and nanodose treatments. $24.99 from innertraditions.com

The Ayurvedic Approach to Cancer Whilst leading large-scale NHSfunded clinical investigations, Dr Sam Watts studied people living with

incurable cancers who defied the statistical odds, the ‘exceptional survivors’. Looking at the practices of these survivors, he found similarities, many of which fall under the framework of Ayurveda. Here, in The Ayurvedic Approach to Cancer, he presents his learnings, giving readers insight into a unique approach to supporting those living with cancer by integrating the holistic practices of Ayurveda, with the most advanced, cutting-edge science from the field of exceptional cancer survivorship. Avaliable from February 2025, chelseagreen.co.uk.

Herbs for Health Aging Brush up on your knowledge of the potential of herbs to support healthy ageing with this long-standing best seller from world renowned herbalist David Hoffmann. Whether it be supporting healthy musculoskeletal strength as we age, addressing obesity, or looking for natural support for chronic diseases, this book answers the commonly asked questions about when and how to use herbs medicinally. Avaliable from innertraditions.com and amazon.co.uk. n

All titles can be ordered from your local bookshop, publishers’ websites or online retailers.

HOLISTIC THERAPIST 2024

HEALTH

Good News and Wellbeing Embracing all that is good, kind and positive in our world We get happier as we age A recent study of the over ‘50’s asked people to rate their level of happiness. For those aged 50 to 59 years old, 79% rated themselves as happy or very happy. In the 60’s age bracket that percentage rose to 88%, and in the 70+ age group the percentage rose again to 89%. When asked about how optimistic they felt for the future, the same increasing trend was seen, with 87% of people in their 50’s saying they felt optimistic and 89% of those 60 and above. Researchers noted that many participants reported that their relationships had improved over the past five years and that they expected their relationships to become even more meaningful in the future. Whilst this may not have been the most rigorously performed research trial, it does bring joy to know that so many people are describing themselves as happy, and once again highlights the importance of social connections in our overall wellbeing.

Dissolvable plastic? Single use plastics are made from petrochemicals (fossil fuels). These short use items have created over 9 billion metric tons of waste for our planet to hold. Over time, these plastics break up into smaller pieces of microplastics, which have invaded almost

HOLISTIC THERAPIST 2024

every inch of our planet. Microplastics are present inside the bodies of humans and animals, and have contaminated our food supply. Not only do they pollute our planet but they also present a health risk. Chemicals in plastics are known to be endocrine disruptors and are likely carcinogens, altering human hormones and playing a role in the increasing rates of cancer. Burning plastics releases toxic fumes into the air, while accumulating microplastics can block or puncture animal organs. Now, scientists in Japan have developed a new type of plastic. ‘Dissolvable plastic’. Which is made from large organic molecules linked together by reversible salt bonds. This dissolvable plastic is said to be environmentally friendly. It dissolves in sea water within only 10 days, leaving behind ‘fertilizer’ of phosphorus and nitrogen.

September 30 2024: The day that the UK quite coal Coal is deeply embedded in the identity of the United Kingdom. At the start of the 20th century coal mining employed over a million people and produced almost all of the country’s electricity. But that was before we knew just how toxic burning coal is. It is a driver of climate change, a polluter of the planet and a risk to human health. Buring coal releases; sulfur dioxide which contributes to acid rain and respiratory illnesses, nitrogen oxides which contribute

to smog and respiratory illnesses, carbon dioxide (a greenhouse gas); mercury and other heavy metals which have been linked to both neurological and developmental damage in humans and animals; and particulates which are responsible for smog, haze, respiratory illnesses and lung disease. On the 30th September 2024 the last of the coal-fired electricity generating turbines operating in the UK were switched off and the UK parliament is said to be soon-toannounce a ban on all new licences for coal mining. Thus, finally making the UK coal free.

59 year old women sets new world push-up record DonnaJean Wilde, a 59-year-old grandmother from Alberta, Canada, shows us that age is no barrier to having a strong physical body. She now holds two Guinness World Records; one for the most number of push ups in an hour for a women after completing 1,575 push ups in 60 minutes, and a second record for the world’s longest plank for a woman for which she held an abdominal plank for 4 hours, 30 minutes and 11 seconds. How may push ups can you do..?

The world’s largest coral colony discovered We all know that the world’s coral reefs are under threat. Years of global environment changes have taken their toll; ocean warming and rising CO2 levels, overfishing and destructive fishing methods, pollution, coastal development and unsustainable tourism, coral diseases and invasive species, and more. And so, it was with great surprise and much jubilation that in October 2024 an expedition by the National Geographic Society’s Pristine Seas team to the Solomon Islands discovered the world’s largest coral colony. Measuring 34 meters x 32 meters, this ‘mega coral’ is reportedly ‘so enormous that it can be seen from space’. The National Geographic

holistictherapistmagazine.com

HEALTH

Society’s Pristine Seas team says that this coral colony is in excellent health, although they have concerns over the threats it may face and hope that this discovery will inspire protection for the marine environment surrounding the Solomon Islands.

Denmark to plant 1 billion trees In an attempt to reduce fertilizer usage and counter the negative impacts of agriculture on the environment, the government of Denmark has committed to spending £5 billion to purchase farmland and plant 1 billion trees. The goal is to turn 10% of farmland into forest and natural habitats.

WORDS OF WISDOM “The more you practice the art of thankfulness, the more you have to be thankful for.”

Here is a selection of upcoming days.

JANUARY n 15th – Blue Monday n 20th to 26th – Cervical Cancer Prevention Week. n 21st – National Hug Day

FEBRUARY n n n n n n n n n

2nd – Rheumatoid Arthritis Day 4th – World Cancer Day 5th – National HIV Testing Week 5th – Sexual Abuse and Sexual Violence Awareness Week 12th – International Epilepsy Day 24th – Emotional Health Week 28th to 6th Eating Disorder Awareness Week LGBTQ+ History Month National Cancer Prevention Month

MARCH n n n n n n n n

8th – International Women’s Day 13th – World Kidney Day 20th – World Oral Health Day 21st – International Day for the Elimination of Racial Discrimination 31st – International Transgender Day of Visibility Brain Tumour Awareness Month and Ovarian Cancer Awareness Month Multiple Sclerosis Awareness Month National Endometriosis Awareness Month

What did you learn? What are you grateful for? Were there any moments when you struggled or needed to be resilient? What has fallen away? How did you evolve and transform?

How are you in this moment?

Are you nurturing yourself? What can you do to provide youself with more care? Where are you finding joy in these winter months?

Unknown.

HEALTH AWARENESS DAYS Interacting with Health Awareness Days can bring positive change into your own life, or the lives of others. They help bring knowledge and awareness to certain health issues, promote earlier diagnosis, intervention and prevention. They allow for sufferers to be provided with more support and encourage fundraising to help support those with the condition.

holistictherapistmagazine.com

WINTER JOURNALLING PROMPTS When the world gets chilly and the daylight hours shorter, it is the perfect time to let life slow down. Embrace rest, get cosy, look inwards and surrender.

on 1 Reflect your year What were your highlights and best moments?

to the 3 Think future What from this past year do I want more of in my life? What from this past year do I want less of in my life? What thoughts about the future spark movement and excitement in me?

HOLISTIC THERAPIST 2024

HEALTH

Uplevel your practice 15% OFF* use the code HTMJ15 at checkout with our evidence-based complementary therapy books Whether you’re an acupuncturist, aromatherapist, yoga teacher, yoga therapist, movement teacher or traditional Chinese medicine practitioner we have a wide range of books created just for you. Authored by trusted professionals who are committed to bringing you the most interesting and recent updates across a range of fields.

Visit www.singingdragon.com to find out more * valid on our UK website only. This discount entitles you to 15% off your entire order. Valid until 31/01/25 and cannot be used in conjunction with any other offer.

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

Penny Price Academy

Aromatherapy and CPD Training Courses

Professional Diploma Courses (ABT, FHT and IFPA Accredited) ▪ Clinical Aromatherapy (Level 5) ▪ Aromatherapeutic Body Massage ▪ Reflexology

Plus a wide range of Post Graduate

(CPD) courses and a choice of study methods: In-house, Distance Learning or E-learning. Please contact us for a free prospectus or to find out more about any of our courses.

01455 251020 | courses@penny-price.com www.aromatherapy-courses.co.uk Penny Price Academy of Aromatherapy, Unit D3 Radius Court, Hinckley, LE10 3BE

Sore today, strong tomorrow ONRODWER Don’t let pain spoil your clients’ sport! Post-training recovery is vital to any athlete’s fitness programme, especially if a painful musculoskeletal injury is involved. For those who enjoy running or sport at any level, muscle strain, a sprained ankle joint or swollen knee can interrupt training and affect motivation. The importance of self-care should not be underestimated, as a valuable complement to advice and treatment from healthcare professionals. Treatment of choice for many is Bexters Crystals, a natural, safe and effective way to reduce swelling (using our purpose-designed applicator wrap) and relieve aches and

pains by adding them to a bath after exercise, training or performance. Sports physios and clients also report positive results when it comes to post-operative rehabilitation, reducing swelling to enable a faster return to fitness. Available exclusively in the UK and Europe from Bowen Supplies by Helen, our award-winning Bexters crystals are simple to use at home in between clinic visits to enhance treatment. Retail sales will boost business revenue and help strengthen client loyalty. Ensure a regular supply by opening a trade account to take advantage of lower prices.

Applicator wraps £12 - £14

200g

800g

Price: £3.50

Price: £9.00

(RRP £6.99)

(RRP £13.95)

| www.bowensuppliesbyhelen.com | +44 (0)1733 555476

holistictherapistmagazine.com

HOLISTIC THERAPIST 2024

HEALTH

Nutritional Therapist Naturopath Integrative Oncology Metabolic Mental Health Keto Specialist www.amandakingnd.com nutrition@amandakingnd.com

HOLISTIC THERAPIST 2024

holistictherapistmagazine.com

HEALTH

Find holistic therapists near you

HOLISTICTHERAPISTDIRECTORY.COM/

holistictherapistmagazine.com

HOLISTIC THERAPIST 2024

y l s u o i c s n o C e h Breat r mind, calm you breath to your spirit r of the tre the powe and cen Tap into ize your body energ

BO DY

I MIN D

T I SP IRI

ITIO I NU TR

N I AN

I EC O-S IMA L

US TAI NA

BIL ITY

EL I TR AV

TYL I LIF ES

LLB E I WE

EIN G

BODY I MIND I SPIRIT I NUTRITION I ANIMAL I ECO-SUSTAINABILITY I TRAVEL I LIFESTYLE I WELLBEING