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ciren wellbeing Healthy eating tips
Self-help reflexology
Get more energy with easy-tofollow dietary advice
Learn a hand reflexology routine to use at home
Also in this edition: Discover a homeopathic remedy for sore muscles Help your child adjust when the clocks change Find out what complementary therapies do Relieve shoulder and back pain, headaches and migraines Discover Craniosacral therapy and the Rosen Method Cover picture courtesy of gigbinder.com
Nutrition
c . e .n . t . r . e
Ask our expert staff for advice and explore a world of natural health and wellbeing 22 Castle Street, Cirencester, GL7 1QH
Spring 2015
Welcome! Welcome to the 2015 Spring edition of Ciren Wellbeing! We’re delighted about the wonderful variety of articles from our expert contributors in this edition, including a self-help hand reflexology routine, a Q&A about what complementary therapies do and who uses them, advice for helping your children adjust when the clocks change, a homeopathic remedy for muscle aches and strains, easy-to-follow dietary advice, new insights into Craniosacral therapy and the Rosen Method, and the stories of two people who found relief from shoulder and back pain, headaches and migraines.
What’s inside? 1
routine Use hand reflexology at home 2
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Ri Ferrier, Craniosacral Therapist
We want Ciren Wellbeing to be an enjoyable and useful read, so we would love to know what you want to see in our next quarterly edition due out in May 2015. We also welcome your comments on this edition. Please get in touch via email at sarah@coriniumacupuncture.co.uk or riferrier@waitrose.com.
Are you a local CAM practitioner? We’re already looking for contributors for our next edition. If you are a qualified CAM practitioner serving people in the Cirencester area and would like to submit an article for publication, email Sarah at sarah@coriniumacupuncture.co.uk.
Homeopathy in the New Year Discover a natural remedy for sore muscles
(Lic Ac, BSc (Hons) Acu, MBAcC)
Please get in touch
What complementary therpies do and who uses them How to find the right therapist for you
Sarah Attwell-Griffiths, A cupuncturist
(BA (Hons), RCST)
The encouragement of light Discover the Rosen Method
We hope that you enjoy reading our little publication and discovering natural ways to get well and stay well.
Sarah & Ri
Self-help reflexology
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Migraines and needles Read about David, his migraines and acupuncture
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Useful tips towards a healthier energetic body East-to-follow dietary advice to get more energy
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The healing offered by deep listening Discover the power of Craniosacral therapy
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KMI Structural Integration: a case study An effective solution for back and shoulder pain
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Changing baby’s body clock Help your child adjust when the clocks change
Self-help reflexology routine As we move forward towards the returning light of Spring we will start to feel more energised and positive. Now is therefore a useful time to give ourselves that extra boost that will ensure we enter the Spring months balanced and fully recovered from an often difficult Winter. Reflexology is a useful way of achieving this; an ancient therapy which balances the body through work on the feet. Pressure is applied to reflex points on the feet which are linked by energy pathways to all parts of the body. It restores balance and harmony to your entire body while also helping your symptoms and the cause. Reflexology can also be done on hands and whilst not as commonly used as feet, this is a useful way to work on yourself. Hand Reflexology can be used as a self-help tool or to complement foot Reflexology treatments. Below is a simple hand Reflexology home treatment to help you get ready to enjoy Spring: 1 Begin by pinching the tips and bottoms of each finger and thumb of your right hand. Repeat this process on your left hand. The pressure applied to your fingers should be firm, but not painful. A few seconds for each finger tip will do.
2 Squeeze each finger tip at each side. Again, apply pressure, a little discomfort is fine, but it is important not to inflict pain on yourself. 3 Rub the tops, bottoms and sides of each finger and thumb. Vigorously rub back and forth from the base to the tip. 4 Grasp each finger (and thumb) at its base and pull firmly. Allow your grip to loosen slightly, graduating it from the base to the finger tip until your finger slips out of your grasp completely. 5 Using your thumb and forefinger firmly grasp the webbed area between your thumb and forefinger of your other hand. Keeping a firm hold, tug at the skin gently until the fleshy web snaps away from your grasp. Repeat this process for the webbed areas on all your fingers.
Rest the palm of your hand inside the palm of your free hand. Use your thumb to massage the back of your hand. Leisurely manipulate the knuckles and in between knuckle area first. Continue thumb massaging each area on the back of the hand. 6
7 Gently cradle your wrist inside your free hand. Use your thumb to massage your inner wrist.
Karen Benbow Reflexology and Bowen Therapist Karen qualified in Reflexology in June 2007 with The School of Holistic Studies. Her certificates are recognised by the Complementary Medicine Association. Karen practices from the Cirencester Hypnotherapy & Health Centre at 84 Dyer Street. karenbenbow.co.uk karen.benbow@bowentechnique.co.uk 07786 971041 8 Massage the palm of your hand with your thumb. Alternately you can use your knuckle to massage the fleshier mound areas more deeply. 9 At the end of your session press your thumb deeply in the centre of your palm. Take a few cleansing breaths and centre your being. This is an opportune moment to relax, clear your mind and focus on your healing intentions. 1
The encouragement of light So much is held and contained within the depth of the winter months, a time when nature’s potential is as yet unrealized, just waiting for the light of spring to encourage that forward surge of new life. Just as the snow drop bulb lays dormant and unseen, so too do we, within our human bodies, hold the key to huge resources and untapped possibilities. We may have a sense that we are not showing the true fullness of ourselves, that somehow there is “more.” Over the years, we may have learnt that our spontaneous feelings and expression were not acceptable, so we learnt to hold certain parts of ourselves back, down or in, burying them deep inside through muscular tension. The light touch of Rosen encourages us to come back to our bodies reconnecting us to ourselves once more. Within a Rosen session
Practitioner’s hands are soft and open and have an enquiring quality, as if listening into the rooms of a house to see who’s there. They feel for where someone is tense and restricted in their body and go in to “meet” them at that place where they hold. 2
The quality of the touch is patient and respectful, there is no trying to do or “fix” anything, just simply reminding the muscles that they are holding. As they begin to relax and tension starts to melt, there can be a sense of “dropping in” and from this place, feelings and emotions can emerge. Practitioners may use words to reflect back how they are experiencing someone’s body and because the insight is gained through the hands, the words can come from a very deep place often reaching to the core of an issue so assisting unconscious memories to come through to someone’s conscious awareness. For many, it can feel immensely supportive to have someone there as a witness, someone who can hold and meet them in their dark, painful places. Practitioners offer a calm, grounded presence which provides a sense of security and reassurance so opening up the possibility for them to go deeper into their experience. Realizing the potential
Awareness and insight leads to a gradual unfolding from within as our muscles begin to soften, and increased flow of breath through the body brings new life and vitality. We begin to wake up!
Debbie Fildew Rosen Method Bodywork Practitioner Debbie is fully qualified and affiliated to The Rosen Institute. She offers sessions from Chalford Hill and Cheltenham. debbiefildew.co.uk dfildew@btinternet.com 01453 886847 Long term aches and pains may slowly dissolve as tension eases. We begin to move more freely with liberated energy, and as we become clearer about what we want in our lives, we start to rediscover our creativity and passion for life. Rosen reconnects us to the impetus that lies within us all, to express ourselves fully and without reservation. So, as we lift our faces to the first gentle rays of spring sunlight, let’s breathe it in to the full extent of our being and allow ourselves to move forwards into the flow of life with all its abundance.
What do complementary therapies do and who uses them? Nicola set up the Cirencester Hypnotherapy & Health Centre in March 2014 as she saw the demand for complementary therapies increase. Here she answers some basic questions about complementary therapy.
number of people using complementary therapies is up at almost 50%”. You don’t have to be ill to benefit from a therapy. Some may seek help for focus at work or confidence within a social environment.
What do complementary
The client age range we see is vast, from babies with sleep issues through to the elderly with confidence issues, and it’s evenly balanced in my view between males and females.
therapies do?
Complementary therapies usually boost relaxation and reduce stress, mentally or physically or both. This helps calm emotions, relieve anxiety and increase general health and wellbeing. Research links stress to illness. There is also evidence that feeling good and reducing stress boosts the immune system. Some complementary therapies also treat your muscles, bones and nervous system directly. Complementary therapy is based on the idea that the whole person should be treated, not just the disease or symptoms. There is rarely a quick fix and a number of sessions will be required. As a course of antibiotics takes time, so too does your body need time to change. Who uses complementary therapies?
People turn to complementary therapies to take control of their health and wellbeing. Cancer Research UK, when talking about breast cancer quotes “the
How do you choose a complementary therapy?
Do some research through the internet or talk to someone who has got help in the past or maybe someone who runs a clinic and has general knowledge. Research shows that the therapeutic alliance is more important than the therapy itself, so when choosing a therapy make sure you feel comfortable with the therapist in your first session but be aware that in the main you’ll need a number of sessions for the therapy to be effective. Also note that you don’t necessarily need to ‘believe’ the therapy will work but you will benefit from an open mind. I’ve worked with people who’ve been highly cynical and it’s still worked! Make sure the therapist you are
Nicola Griffiths Clinic Owner, Cirencester Hypnotherapy & Health Centre
Located at 84 Dyer Street, we provide a wide range of complementary therapies in a calm relaxing environment. All therapists are trained to a high standard. Ask Nicola for advice on which therapy will be right for you. cirencesterhypnotherapy centre.co.uk info@cirencesterhypnot herapycentre.co.uk using is properly qualified, so check out their professional association to ensure they are registered or ask your doctor for a referral. Modern medicine is becoming increasingly aware of complementary therapy techniques. Finally, never stop taking medication without consulting your GP and you should seek advice from your GP if you feel you have a medical condition. 3
Homeopathy in the New Year Many people like to start the New Year with good intentions to improve their health and lifestyle. The New Year resolution, the healthy eating plan or just staying in shape. Another approach to add to the list could be to find out more about Homeopathy and its benefits. It is a medicine that promotes wellbeing and healing of a vast variety of complaints and can be used in two ways: A visit to a Homeopath can provide a prescription tailored to the individual, which promotes healing of the whole person. Or, we can learn to treat ourselves and our families with over-the-counter Homeopathic medicines to put in our first aid kit. The medicine works in a like-for-like way, so your symptoms are matched to the medicine. Let’s start with a simple one, the most well-known Homeopathic medicine that has been used for hundreds of years. Homeopathy has been used for over two hundred years and is popular worldwide. In the UK 12% of the population use homeopathy1. 4
ARNICA MONTANA, Leopard's Bane
Natalie Williams Registered Homeopath (LBSH, RSHom)
Natalie is a registered homeopath and available for appointments and advice. nataliewilliamshomeopathy.co.uk 07952 735805
The medicine is made from the whole plant including the fragrant yellow flowers. It will benefit those of you who overdid it at the gym or have joint pain, muscle aches, strain or sprains2. The possibilities are endless. This powerful medicine promotes healing of the blood, the muscles, tendons, ligaments and all soft tissues. Therefore, bruising heals more quickly after surgery or a fall.
There is also an Arnica cream available from most chemists to apply directly onto the area. This is a fantastic natural product that is well worth a try before reaching for the other pain relieving (and maybe not so natural) topical applications, as it is just as effective and promotes the healing process.
The Complementary Suite The Surgery Clarke's Hay South Cerney Taking the medicine internally in tablet form, promotes healing from the inside outwards. Taking it in this way has the added benefit of relieving the emotional shock that comes with injury or surgery, when the fear remains from the fright (of the fall or injury). Homeopathy has the wonderful advantage of treating not just the physical complaint but the emotional symptoms that accompany it, which is why it is renowned for treating the whole person, the whole condition. 1
Global TGI Barometer; issue 33; Jan-08 2
The MHRA (Medicines and Healthcare products Regulatory Agency) approved Nelson's Arnicare range. www.mhra.gov.uk
Migraines and needles Local Acupuncturist, Sarah Attwell-Griffiths, talks about David, his migraines and acupuncture. David’s migraines
David (46) first came to see me in July last year. He had been suffering with tension headaches since his teens, which developed into debilitating migraines three years ago. At his initial consultation, David described his migraines: “It’s like my head’s going to explode. I just have to lie down somewhere dark for a couple of days. I’d say I get two or three a month”. David’s migraines were affecting his relationships and work “My partner gets the brunt of it … I’ve had to take time off work, so it’s affecting us financially too.” What David’s GP said
David was sceptical when he first came to see me, but his GP encouraged him to try acupuncture because the National Institute for Health and Care Excellence (NICE) recommends it for chronic tension-type headaches and migraines. David’s migraine medication gave him painful heartburn, so he was desperate to find an alternative. Getting the full picture
At David’s initial consultation, we spent 45 minutes talking about his migraines as well as
his general health. We also discussed how he could make some lifestyle and dietary changes that would help. I then took David’s pulse and looked at his tongue. This gave me a full, detailed picture of what was going on for him. David had his first treatment during the second half of the session. What acupuncture felt like
David’s first acupuncture experience wasn’t what he expected: “It’s really strange how the needles don’t feel like needles. It was actually really relaxing.” David’s progress
David returned for his second treatment a week later, reporting that he had one migraine during the week, which passed within a few hours. He had taken fewer painkillers and his heartburn had improved. David had also started making some changes, including cutting down on alcohol and getting back on his bicycle. David had another three acupuncture treatments, making it five sessions in total. He hadn’t had a full-blown migraine since the second treatment, and had his first headache-free week in almost 20 years after his fourth treatment. He was able to stop taking his migraine medication and his heartburn disappeared. David also found that other
Sarah Attwell-Griffiths Acupuncturist (Lic Ac, BSc (Hons) Acu, MBAcC)
Sarah holds a First Class BSc Hons degree in acupuncture and British Acupuncture Council membership. Sarah offers daytime, evening and weekend appointments, online bookings and card payment facilities. coriniumacupuncture.co.uk sarah@coriniumacupuncture.co.uk 07825 360621 aspects of his wellbeing improved: “I’m actually sleeping properly now. I’ve got more energy. I’m not such a grouch anymore. I’m a chilled out guy now, but more focussed at the same time.” What now?
After his initial course of treatment, David decided to continue having monthly acupuncture treatments, saying “I don’t need it for the migraines anymore. Acupuncture just makes me feel good and that’s a good thing.” 5
Useful tips towards a healthier energetic body As you read this there are signs Spring is finally on its way. The nights are getting longer and bulbs are starting to appear. This puts a smile on our faces but does it put a spring (excuse the pun) in our steps?
fruit and protein foods (such as chicken, eggs, fish) are not processed and therefore your body has less to deal with in terms of digestion and the toxic load – especially if organic.
Add to this nuts and seeds. Yes, they are in a packet, but only Of course at all times we want for the shops’ convenience. to feel vibrant and energetic but These are a great replacement our lifestyles and food choices for biscuits, cakes or crisps. A may hinder these feelings of fantastic source of essential wellbeing. Some people choose fatty acids – those that the body to undertake a detox but rather cannot make for itself. These than consider restrictive practicfats are important for our skin, es, here are a few tips to follow brain, cardiovascular system in the coming months. and joints. In fact every cell membrane I see many people Eat a variety of including nerve cells who don’t consume vegetables. are composed of these sufficient hydrating Different col- fats so we must have fluids. This is not just them in our diets! about water but herb- ours have difThese fats, together al teas or very diluted ferent antioxiwith protein foods, juices or cordials too. dants, minerals also help to keep us I always start my day and vitamins. fuller for longer so with slices of lemon we’ll be less likely to in warm water – so refreshing! reach for unhealthy foods. Cut back on teas and coffees that may add stress to the body Do eat as wide a variety of and replace these with more vegetables as possible. Differnatural alternatives. ent colours have different levels of antioxidants, minerals and Try to avoid packet foods as vitamins so don’t stick to the much as possible. The more same ones, be adventurous. packaged foods we buy, the Have at least a third of your more likely it is to be processed plate filled with a variety to in some way and therefore conmaximise your nutrient intake. tain hidden chemicals, sugars, Eat a couple of pieces of fruit a salts or “bad” fats. Vegetables,
Caroline Peyton Nutritional Therapist and Naturopath Caroline is an experienced Nutritional therapist and Naturopath registered with the NNA, GNC and CNHC. She sees clients it her home in Kempsford and also in Cheltenham, South Marston and Swindon. She is also Principal of the Natural Healthcare College. Please contact her to see how nutritional therapy may benefit you. peytonprinciples.com caroline@peytonprinciples.com 07730 513303 day but favour vegetables which are less sugary and so help maintain stable blood sugar and energy. Lighter days call for lighter foods. Use this time of year to lighten the load and see the benefits.
The healing offered by deep listening What is Craniosacral therapy?
Craniosacral therapy is a subtle and profound healing form that assists the body’s natural capacity for self repair. It suppor ts your body's innate ability to balance, restore and heal itself, as well as helping to reduce stress and build your underlying energy. A Craniosacral Therapist will listen to your 'Breath of Life', a rhythmic impulse that can be felt throughout the body. Your body responds to this sensitive touch by beginning to listen to itself. A feeling that you have been heard in the truest sense of the word is a common experience in Craniosacral sessions. How does Craniosacral therapy work?
With the deep listening of the cells rhythmic movement, which is fundamental to life, your body will sense the support available and use this to begin to release and let go of whatever it needs to. Craniosacral therapy essentially helps the body to release restrictions that inhibit the body’s normal, self-correcting tendencies. What should I expect in a session?
In your first session, a written case history will be taken. This is an important part of the
whole healing process – really listening to your story, your language and identifying the reasons for your visit. Then you will lie, fully clothed, on a treatment table. Evaluation of the Craniosacral system is done through light touch on various parts of the body. During the hands-on part of your session, you may become aware of heat, tingling, pulsations or energy releases and you are likely to feel a deep sense of relaxation. I can’t comfortably lie down, can I still have treatment?
To receive Craniosacral therapy all you need is to be able to relax into a comfortable position. For some lying on a treatment couch is difficult so sitting in a chair also works. It is fine for young children to be on the move – the therapist will keep in as much contact with them as possible, whilst engaging them with toys and books. How many sessions will I need?
Sometimes people only need one or two sessions to come back into balance. For longstanding problems, further sessions may be needed. Many people find that Craniosacral therapy is also good to have as a regular body, mind and spirit 'MOT'!
Ri Ferrier Craniosacral Therapist (BA (Hons), RCST)
Ri trained with Resonance Training and is accredited by the Craniosacral therapy Association. She has also trained in the Beauty Way Native American Medicine path with Arwyn DreamWalker for the last 12 years. Ri offers sessions from Cotswold Academy in Cirencester. riferrier.co.uk riferrier@waitrose.com 07970 555348 Try a Free 20 minute Taster Session
Choosing a new therapy can be a big step so take advantage of a free 20 minute Craniosacral taster session at Cotswold Academy. Simply email Ri, quoting ‘Ciren Wellbeing Offer’, and you can assess for yourself how Craniosacral therapy could bring balance and harmony into your life.
KMI Structural Integration: a case study The aim of a KMI Structural Integration 3 Series is to balance the upper body with the lower body, and integrate it. As the case study below illustrates, many positive changes can be derived from a 3 Series. A woman in her mid 50’s, whose main complaints were right-sided shoulder, upper back and sacroiliac joint pain came for a 3 Series. A postural analysis is always carried out at the start of a session and this showed that her pelvis was tilting forwards and she had an ‘A’ Frame stance, where the legs are wider than the hips, with no stable base of support. The first session started with the lower body, with the aim being to gain better support of the pelvis by bringing the feet and legs closer together creating stability. This was achieved by working the muscles all round the hip, to soften them and then create both length and balance with the inner thigh muscles or adductors, which will be short. The muscles of the lower leg were also worked, along with the plantar fascia underneath the foot, to create further support and stability. The first session then concluded with work to the back and neck as a way of help-
ing the body to integrate it. At the beginning of the second session, the client reported that her hips felt freer and she was able to perform forward bends in yoga better than before. This could be seen, with the legs and feet being closer together, providing greater support. The postural analysis for the second upper body session, showed that the shoulder girdle needed to be more balanced and the ribcage needed to be more balanced and open to aid breathing.
This was achieved with work to the back of the body using a slow and deep touch known as myofascial release. The client was also asked to perform a slow roll down at the same time and it is this combination that aids release of the tissues. Work was also carried out on the sides of the body, including the ribs and the shoulder girdle to help create balance here. The session again concluded with work on the neck to help the body integrate. Following the second session, there was a noticeable openness in the upper body, with more length in the sides of the body and the client reported that her breathing had improved.
Ros Ivison Certified Structural Integration Practitioner (BSc, MIASI, MISRM, EMBODY)
Ros is a Certified Structural Integration Practitioner, having trained in the KMI method with Tom Myers, through Kinesis, UK in Oxford. cotswoldbodywork.co.uk ros@cotswoldbodywork.co.uk The aim of the third and final session of a 3 Series is to integrate and also deal with any spinal bends and rotations that may be present. In the case of my client, she did not appear to have any bends, but did have one spinal rotation. Integration work was done on the neck, shoulders and lower back, with the spinal rotation being treated last. Further integration work was then done on the neck and back and the 3 Series was then concluded. My client was very pleased with the changes following her sessions.
Changing baby’s body clock The Cotswolds is soon to be reawakened by the advent of spring. The whole area seems to come back to life and becomes, if possible, an even more beautiful place to live. The days are becoming brighter and longer, bringing with it the onset of British Summer Time: But what about sleep? Everybody follows a circadian rhythm or biological clock. This rhythm follows a 24 hour sleep/ wake cycle and defines everyone’s sleeping pattern. Generally sleep fits into a routine. This rhythm is not set in stone and can be reset: most commonly, this is seen in travellers with jet lag. A milder version of jet lag can be seen at the changing of the clocks twice a year. The rhythm is maintained by both conscious cues, such as checking the time and unconscious cues such as the release of hormones like melatonin. Our circadian rhythm of sleep is also greatly influenced by exposure to light. Thus the changing of the clocks can have an effect on sleep/ wake patterns due to different sunrise and sunset times. Changes to sleep when the clocks change:
The clocks spring forward on Saturday 28th March. The long dark winter nights will be gone and we will look forward to longer, brighter days.
On the nights following the change some children will not be ready for sleep at their usual time as it will be lighter outside than the previous nights. As a result they may not experience the usual darkness and resulting melatonin surge that encourages sleepiness. The following morning they will be sleepy and probably not ready to get up until an hour later. How can we prepare for this?
I recommend you begin preparations on the 16th March. I will assume that your child goes to bed at 7pm and wakes up at 7am. You should change their sleep/wake times gradually by 15 minutes every four days to alter their circadian rhythm gently. Nap and meal times should also be altered in the same manner as below. By the time the clocks change their circadian rhythm will be at the correct sleep/wake times. Below is my example: 16th Mar: Wake up at 6.45am.
Bed time at 6.45pm 20th Mar: Wake up at 6.30am.
Bed time at 6.30pm 24th Mar: Wake up at 6.15am.
Bed time at 6.15pm 28th Mar: Wake up at 6am
Bed time at 6pm On Sunday 29th March wake your child at 7am and they should have had the correct
Claire Read Baby and Child Sleep Consultant Claire has over 30 years experience as a Nurse, Midwife and Health Visitor. She offers home visits and consultations at Cirencester Hypnotherapy & Health Centre. sleepandnurture.com 07971 929353 amount of sleep. It will be helpful to take your child out in daylight on Sunday, e.g. to the park, to help suppress melatonin and wake your little one up. Continue with the all important mealtime, naptime and bedtime routines. Keep the bedroom darkened to encourage melatonin production and only use a night light in preparation for sleep. A blackout blind may become very useful as the long evenings become lighter. Warm Summer days are almost here!
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Our contributors Acupuncture
Nutritional Therapy,
Sarah Attwell-Griffiths
Naturopathy
coriniumacupuncture.co.uk sarah@coriniumacupuncture.co.uk 07825 360621
Caroline Peyton
Baby & Child Sleep
peytonprinciples.com caroline@peytonprinciples.com 07730 513303
Consultant
Reflexology
Claire Read
Karen Benbow
sleepandnurture.com 07971 929 353
karenbenbow.co.uk karen.benbow@bowen-technique.co.uk 07786 971041
Cirencester Hypnotherapy & Health Centre Nicola Griffiths cirencesterhypnotherapycentre.co.uk info@cirencesterhypnotherapycentre. co.uk 01285 652449
Craniosacral therapy Ri Ferrier riferrier.co.uk riferrier@waitrose.com 07970 555348
Homeopathy Natalie Williams nataliewilliamshomeopathy.co.uk 07952 735805
Rosen Method Debbie Fildew debbiefildew.co.uk dfildew@btinternet.com 01453 886847
Structural Integration Ros Ivison cotswoldbodywork.co.uk ros@cotswoldbodywork.co.uk
Are you a local CAM practitioner? If you are a qualified CAM practitioner serving people in or near Cirencester and would like to submit an article for publication, email Sarah at sarah@coriniumacupuncture.co.uk.