Body & Mind

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A WINTER’S TALE

Sarah Hitch, The Sanctuary Beauty Rooms and The Margaret Balfour Beauty Centre

zamrznutitonovi/iStock

Winter brings a host of specific skin challenges. The major issue at this time of year is skin dryness which affects not only the facial area but body, hands and lips too. Loss of moisture due to such factors as blasting out the central heating (although this year hypothermia may be more of a concern!), taking regular hot showers or baths and low humidity are named as the chief drying culprits.

Skin is an integral part of the immune system, acting as a physical barrier against unwanted aggressors. The skin’s natural barrier becomes reduced through the natural process of osmosis resulting in barrier impairment and exacerbating conditions such as eczema, psoriasis, atopic dermatitis and rosacea. The skin’s ceramide levels also deplete during the winter months. They are the natural lipids (fats) found in the upper layers of the skin which have a waterproofing effect preventing trans-epidermal water loss to keep the skin supple and hydrated.

An impaired skin barrier contributes to tight, flaky and sensitised winter skin.

Water maintains the structure of the cells in our skin and the tissues around them which is essential for optimal function. The dermis is made of about 90% water largely held in place by hyaluronic acid. When our skin becomes dehydrated the cells and tissue around them shrink and the delivery of nutrients and oxygen decreases resulting in lacklustre skin, fine lines and darker circles under the eyes as lymphatic flow diminishes.

Review your current skincare routine before we get into the really biting weather because skin can quickly become tight and uncomfortable. The best way is prevention rather than cure so increase the use of moisture-boosting products early and invest in intensive professional facials a couple of times during winter months. Gentle, creamy cleansers, serums, thirstquenching masks, overnight creams and rich body or hand balms are just some of the products that you can adopt into your wintertime skincare routine. Light day moisturisers should be swapped for richer formulations to encourage moisture retention for maximum protection against cold winds and dry indoor humidity, particularly if you spend time in and out of doors. Layer your toner, serum, moisturiser and primer to ensure skin is protected from the elements and critical moisture is locked in. If you’re more prone to dryness and flakiness during the winter season exfoliate to remove the dulling build-up of dead skin cells two evenings a week. This process helps further with the deeper absorption of any products applied afterwards.

Alongside a reshaped skin health routine, lifestyle actions play a vital role in ensuring the winter season passes in comfort and health – ensuring we drink enough water, exercise to increase blood flow, get enough sleep and have a varied balanced diet. Adding in targeted oral supplements tops up depleted nutrients when needed, helping support skin conditions under more strain in the winter months. Nurturing our bodies and skin with clever combinations of topical and oral nourishment supports them from the inside and outside.

thesanctuarysherborne.co.uk margaretbalfour.co.uk

ANGER

Lucy Lewis, Dorset Mind Ambassador and Assistant Psychologist

EamesBot/Shutterstock

Anger is an emotion that we all experience from time to time. However, the frequency and degree to which we get angry can vary between individuals, and importantly, so does the manner in which we manage and express it. Anger is sometimes referred to as a ‘secondary emotion’, meaning that it is produced as a response to a different underlying emotion, such as sadness, embarrassment, hurt, pain, jealousy or fear. This can happen for a few reasons. In some families, expressing emotions other than anger can be discouraged, i.e. little boys being told not to cry. For some people, the underlying emotion can be too difficult to process and make them feel too vulnerable.

Anger gets a bad rap, but the emotion itself is not the problem. It is always OK to feel whatever you are feeling, even if the feelings are big and uncomfortable. What is never OK, however, is using big emotions to justify unfair behaviours, such as shouting at or hitting someone. The fault lies not with the emotion itself, but the way in which it is expressed. Additionally, anger becomes a problem that requires professional help when it gets in the way of the individual’s functioning and wellbeing, for example if it interferes with a person’s relationships, career, or causes them a great deal of distress. With professional help, someone who is more prone to anger can explore the reasons behind this disposition, the associated underlying emotions, and learn techniques to reduce the frequency, intensity, and expression of anger.

One technique to managing anger is Notice – Pause – Reduce – Process – Deal. This can be beneficial for people who find they are prone to acting without thinking once they lose their temper. However, it can take practice and patience to master the technique, until it becomes second nature.

Notice For some people, their anger appears to go from 0 to 100 in seconds, where it is then harder to think clearly and make rational choices. However, often it is a case of not being aware of the warning signs of their anger. The first step is to pay attention to any changes early on, such as quickened heart-rate, clenched fists, and angry thoughts. It is also important to build awareness of their triggers, so they can be prepared to experience anger before they enter into a situation and manage it more effectively.

Pause Once the anger is noticed, it is important to take a pause and become mindful. This can involve labelling the emotion in your head, i.e. ‘I am experiencing anger. I should think carefully before proceeding.’ The pause stage can be difficult due to the associated action urges; the anger emotion can cause a strong urge to act in a certain way, such as by insulting or shouting at the person triggering it. It can take practice to be able to resist these urges.

Reduce The key now is to take some heat out of the feelings of anger. This can involve momentarily stepping away from the situation, counting backwards from 10 in your head, thinking about something amusing, or taking deep breaths. This will make it easier to proceed mindfully and avoid behaving in ways you will regret.

Process Once the anger has reduced, it will be easier to think clearly about the cause of the emotion. You can consider whether there is another emotion underlying the anger, i.e. do you feel hurt, betrayed, embarrassed, or disappointed? What are the emotions telling you? What are the objective facts of the situation? Do you have any control over the situation?

Deal Now that you have processed the emotion and are feeling calmer, you will be better able to deal with the situation effectively. Ask yourself, what is the most effective way to act to get what you want out of the situation? How can you respond assertively but respectfully? How can you calmly and clearly explain what you are feeling and why? Is there a problem to be solved and can anyone help you with the issue? Do you need to respond immediately?

If you would like to learn more about anger and services that can help, visit dorsetmind.uk. If you are struggling to cope with your mental health in general, please talk to your GP.

If you’re in a crisis, treat it as an emergency – call 999 immediately or The Samaritans, FREE on 116 123. NHS Dorset’s Helpline ‘Connection’ can be reached on 0800 652 0190. It’s also available 24/7.

Award-winning Organic and Sustainably Produced Skin Care Products

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3 Tilton Court, Digby Road, Sherborne Monday - Friday, 10am-5pm

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Worried about your child’s emotional wellbeing?

Private online coaching for children, parents, carers and families

Dr Sarah Temple MA MBBChir MRCGP DRCOG

Text 07961 116819 mindfulemotioncoaching.co.uk

You're invited! Join us for a night of live music, drinks & nibbles, treatment demonstrations, Christmas gifts and much more!

6-9PM, Thursday 1st December 2022 RSVP-relax@thelazybarn.co.uk

1 Trent Court, Trent, Sherborne, DT9 4AY 01935 851824

THE GRAVITAS OF GRAVITY

Emma Rhys Thomas, Director and Instructor, Art of Confidence

The evolution of the chair is the deevolution of mankind! Species can revert to supposedly more primitive forms over time (picture the reverse of the well-known depiction of ape to man). When looking at how we use our bodies in everyday life, then the suggestion is not so ridiculous. Just like the disappearing polar icecaps, there may come a point when our actions are irreversible. However, agency provides opportunity to save us from our own fate.

Paradise Studio/Shutterstock

The sad story of a sedentary life… When I am young I am on my haunches to explore curiosities around me; insects and muddy puddles, toys and books on the playroom floor. And then a grown-up sits me in a chair!

I learn to slouch! The natural curves of my spine change shape – my muscles adapt to the new use and effort of my non-movement.

From chair to where?

When I am an adolescent I lounge. I am a comfortseeker, a sloth! I slouch on the couch.

From sofa to motor: as a young adult I drive to work on my Vespa. I take the lift to sit in ‘complete comfort’ in my ergonomic office chair, all day at my desk.

From Vespa to nester: I drive, the school run, the a-2-b of my busy life. My head is heavy, I slump. My spine is c-curved, as it once was when I was an infant, only now I am less inclined to pull myself upwards. The comfort of my home allows me to relax and put my feet up. ‘Alexa’ does all the channel swapping, and closes the curtains for me.

From rocking recliner to assisted riser: I can see the sea from my day room window!

Sedentary behaviour has long been permeating busy lifestyles. The pandemic has heightened our awareness of the potential harm – the advice is to take action now. There are a plethora of excellent activities and suggestions to move, and feel better. Of course, I would promote my own methods – I am a proponent for improving the nation’s posture and understanding its impact on physical and mental health (‘Posture Matters’ Sherborne Times, September 2022). But a good place to start, whichever movement improvement model you choose, is to use gravity as a training aid and grow your awareness of posture in daily activities.

It is limiting to think of posture as a static pose of sitting or standing – it should be considered also in dynamic movement. Attitudes are embedded in posture – it’s the unspoken body language between us all. We all know when we are tired, as does everyone else, for our bodies signal our feelings and state of mind through posture. Slouching may suggest negativity, unfriendliness, anxiousness, boredom, apathy or plain tiredness. Such poor posture may indicate a lack of confidence and self-esteem. Attending to posture not only improves our physical selves but also our mental state and communication with others.

When we slouch, for whatever reason, we feel heavy. Our weight is felt through the experience of gravity. Slouching causes the back of the head to be pulled down with the spine, a feeling of collapse. Don’t give in to gravity! And there it is: feel a few pounds lighter and lift the spirits.

As alluded to earlier, gravity can be used as a training aid, as good as adding weights in the gym, but unlike in the gym we can do it all day long (if we are mindful of it) and that is when the magic happens: bodies change shape, they get stronger, we feel better, energy and productivity go up significantly when attending to posture and resisting gravity.

Take, for example sitting, an unavoidable daily activity. It can be made very effective when thinking about resisting gravity…

Lead with the head, just the head, not forcing the chest out, arching the back, or pulling yourself up with interfering shoulders that think they can do the job (all common mechanical faults when told to sit up straight). Elongate through an imaginary ceiling imposed by the force of gravity, using the crown of the head. Continue to lengthen the spine away from the sit bones, allowing gravity to continue its journey through the vertebral column, the natural curves of your spine, in a downward direction. The larger the bones in the body the more force or weight they can bear. Gravity follows a plum line and passes through the larger lumbar vertebrae of the spine. Feel the weight of this force through the pelvis. Be aware of the downward force of gravity and the upward lift you have created through the crown of your head.

It is this two-way energy flow that gives space in between for all of your body’s functioning, for example; breathing and turning on deep stabilising postural muscles. It is this two-way ‘pull’ that lengthens, strengthens and tightens the middle, getting longer and leaner. Often the abdominals can be felt waking up to assist in this new way of unsupported sitting. If that is the case, try to increase their engagement, a little like turning up a dimmer switch. However, in all your practice, it is important to avoid undue stress and tension. Avoid ‘gripping’, ‘squeezing’, ‘pushing’…these should be replaced with feelings of ‘expanding’, ‘extending’, and lengthening.

Now practise; when sitting, when standing and dynamically. It becomes easier – it becomes second nature. Resisting the urge to give into gravity is your way of throwing away the crutch of the chair, armchair or sofa and finding a way to signal to the muscles that support posture that they have a job to do.

Keronn Art-Shutterstock

EXPLORING BREATHWORK

Dawn Hart, YogaSherborne, in conversation with Sandra Miller, Functional Medicine Practitioner

Iuse breathing exercises to form the foundation of every yoga class I teach. It has been literally life-changing for me and many people I know, especially in helping manage anxiety and long-term stress. However, I know that’s not the only benefit and I know there is so much more to learn. I wanted to speak to someone in a different field that uses breathwork – I met Sandra through the Sherborne Netwalk group. She is a Functional Health Practitioner and breathwork forms part of her support and education for her clients. I asked her some of the questions I’ve been pondering and that I’m sometimes asked after a class.

How do you describe Functional Medicine? While there is huge variation within this field, I personally equate a lot of what I do with the term lifestyle medicine. At its core, all Functional Practitioners like to address underlying causes of illness and disease as much as possible.

I love bringing optimal health to myself and others through simple strategies which can form part of everyday life. Targeted changes have the potential to unlock a vast array of elegant mechanisms of healing in the body. The result is typically a release into a level of energy, focus and joy in life that simply cannot be achieved any other way.

How does this relate to breathwork? Breathwork is a great example of one of the lifestyle habits I recommend and coach people in using to better their health. We all know it’ll only take a few minutes of not breathing to finish any one of us off! But there’s so much more to breathing than this rather ‘all or nothing’ view. However, might this reminder of how vital good oxygenation is for the body naturally lead us to consider what happens to the body if we chronically breathe in a way that is less than ideal? What then for our health? Might chronic poor breathing result in chronic disease? The evidence points to a resounding ‘yes’. Fortunately, addressing chronic disease is my speciality!

Why would I need to learn to breathe?! We are so used to thinking of breathing in terms of bringing oxygen into the body but if we are to oxygenate tissue and not just the blood we need the right amount of carbon dioxide too. This is because of the Bohr effect, which is a cunning bit of biochemistry that makes sure that haemoglobin gives up the oxygen it carries in the bloodstream most efficiently when near the hardest working muscles. The increased carbon dioxide produced by exercised muscle causes a shift to a more acidic pH, resulting in a physical change in the haemoglobin that makes it better at releasing its oxygen. However, most of us are in the habit of over-breathing without being aware of it. That’s because it is, well, a habit! Overbreathing causes us to breathe out too much carbon dioxide. The most common cause of over-breathing is mouth breathing as opposed to breathing through the nose. Long-term over-breathing lowers our carbon dioxide tolerance which perpetuates the problem unless we consciously do something different. Far from simply being a waste gas (although it is certainly toxic in excess) at appropriate levels, carbon dioxide has many benefits in addition to releasing oxygen from the bloodstream into muscle tissues for better athletic performance. Better oxygenation of cells means better cell function. Properly oxygenated brain cells support good cognitive function while sweeping away brain fog. A properly oxygenated liver cell will be able to get on with its job of detoxification. Of course, good cell oxygenation is a prime way to combat fatigue. Not only this but the right amount of carbon dioxide actually calms the nervous system. This is why optimal breathing is cited as being so beneficial for anxiety and depression.

What are your favourite breathing practices? If I wake in the night and can’t seem to doze off again too readily then I like to count my breaths in my mind. I’ll count ‘one’ to breathe in and ‘two’ to breathe out and carry on until I reach ten. Then I start again from one. For me, this recruits just the right amount of brain engagement to deter the temptation to start thinking about tomorrow’s to-do list. Conversely, I’m not thinking so hard as to keep me awake! It also offers a light breathing consciousness that promotes a calming longer out-breath. Longer out-breaths bring a shift to parasympathetic dominance, also known as the ‘rest and digest’ state, ideal for sleep.

A more advanced technique I benefit from is the Wim Hof Method. This challenging breathing practice causes a short-term, controlled stress (a bit like exercise) which shifts the body into a more energised state whilst also increasing carbon dioxide tolerance to promote healing.

I adore breathwork for being a free tool that is always available, for young and old, to bring nervous system regulation within moments. If you’d like to know more, please get in touch with either one of us.

yogasherborne.co.uk wholistichealth.co.uk

WARM AND FUZZY

Naomi Laver, The Lazy Barn

goffkein.pro/Shutterstock

What do you do to relax? is a question I ask all my guests coming for treatments. They usually reply with I don’t know how to or I don’t get time to. Relaxation comes easy to me, it’s my job. I spend my days helping people to feel relaxed and at ease in a tranquil environment. I am calm in myself, which allows me to fully engage and be present in my work. I often think of my guests and what they can do to relax - they are all at different stages of their life, facing different stresses.

We live in a fast-paced world, hurrying to have everything ‘now’ and striving to be our ‘best possible selves’. With the bar set so very high, we heap pressure on ourselves and often those around us. Sometimes even the pursuit of relaxation can feel like another item on our to-do lists.

Your mind is the most powerful system – it is your control panel. Often, we let our minds wander and before we know it, a million thoughts are ricocheting around our heads, leading to the inevitable ‘brain fog’. Think of it like a malfunction – too much information.

Does this sound like you? If so, there are very simple ways to help ease these stress points, freeing your mind to clear and be present in the moment. Here are a few suggestions:

Write a list It can help to plan for the day, week, or month ahead. Get it on paper and tick off as you go. Giving yourself a solution to a problem and a plan for how to get there is a very powerful exercise.

Exercise It is very important to release your natural endorphins. Even if you walk, walk faster – you’ll never regret it!

Eat well Where you can, try to cook from fresh ingredients. Not only will you get the satisfaction of a delicious meal you’ve created but it also skips the processed food which makes you feel unmotivated and lethargic.

Reduce alcohol intake (sorry!) Alchohol can heighten anxiety and stress, causing ‘brain fog’ to become more apparent, making simple tasks and rational thinking much harder.

Engage with people Whether it is a simple conversation in your local supermarket, a massage treatment, or a catch-up with old friends. It’s important to engage and be present in what you are faced with. Share your problems with people you trust and enjoy good uplifting conversations – sometimes strangers can make your day seem a little brighter!

Take time for yourself Scrap the ‘I don’t have time’ excuse and actually make time for yourself. This is the hardest one of them all because guilt plays a big part but why do we work so hard if we can’t then relax and make healthy use of the downtime?

Surround yourself with nature Go for a walk in the gorgeous countryside around us, listen to the birds and the wind, smell the trees and truly think about the nature that surrounds you. Try walking barefoot in the grass, focussing your mind only on what you see, feel and smell. It’s a very grounding exercise!

Being able to relax can be challenging as it boils down to a balance of social, occupational, leisure, environmental and emotional needs. If you have more or less of any of these, the balance can tilt, causing stress and presenting barriers to relaxation. You can regain control, but first you must actively address your wandering, striving mind and allow time to steady yourself.

Breathe slowly, reconnect, refuel and rebalance.

Movement Practices and Wellness Be your body and mind’s best by attending to posture

Pilates on the Reformer Move, and feel better

Beautiful studio location at Unit 3, West Down Farm, Corton Denham, Sherborne DT9 4LG Contact Emma Rhys Thomas 07928 291192 or email quantockpilates@gmail.com

YogaSherborne

Sherborne, Milborne Port and Trent

• Hath Yoga outside when possible • Relaxation and guided meditation Contact Dawn for more details 07817 624081 @yogasherborne hello@yogasherborne.co.uk Yoga Alliance qualified teacher

REPAIR ENHANCE PROTECT RENEW

HYPERBARIC OXYGEN THERAPY CLINIC

Unit 2, West Down Farm, Corton Denham, Sherborne DT9 4LG hello@oxygenwellbeing.com www.oxygenwellbeing.com

By Appointment – 07894 904439

• Exercise classes • Running groups • Personal training • Events All age groups and abilities Call 07791 308773 Email info@communifit.co.uk

PUMPKIN WORKOUT

Craig Hardaker BSc (Hons), Communifit

Image: Stuart Brill

Pumpkins take on many forms during Halloween but come November, with the celebrations passed, before heading to the compost heap why not put them to use as weights?

These exercises may not be suitable for everyone, so please feel free to contact us if you need advice. Keep the repetition count to 12-15 for up to three sets, and only lift a pumpkin of suitable size and weight. This could be two small pumpkins, one in each hand, or one bigger pumpkin suitable to your strength. We have included exercises to cover all areas: upper, core, lower and cardio. Good luck!

Pumpkin shoulder press We all need strong and mobile shoulder joints and this is the perfect exercise to achieve this. Either sitting down or standing, lift the pumpkin from your chest to above your head. How high can you lift your pumpkin? Make sure to keep your back straight with your core engaged, looking forward and maintaining a controlled speed.

Pumpkin body twist Either sitting on a chair or on the floor, hold your pumkpin in outstretched arms and twist the body slowly to both your left and right-hand sides. Make sure you look at the pumpkin throughout to encourage the body twist. Are you able to rotate 180 degrees from one side to the other? The straighter you can keep your arms, the harder this will be.

Pumpkin squat Stand tall with your feet shoulder-width apart. Keep your elbows narrow to the torso, with the pumpkin tightly placed on your chest. Whilst looking forwards, slowly bend your knees to a maximum of 90 degrees angle. Once you have reached your maximum, slowly straighten your legs back to the standing position. When bending your knees make sure to keep a neutral alignment of the legs – this is where the toes, knees and hips are all in one straight line.

Pumpkin shuttles Walk or run an appropriate distance with your pumpkin to match your level of fitness. Then slowly squat to place the pumpkin on the floor. Head back to your starting position and back to your pumpkin to repeat this process for up to one minute. Make sure to focus on your breathing, in through your nose and out through your mouth. Slow down if fatigued.

So there you have it, a pumpkin workout to spice up your routine! A fun workout for the whole family and a great way to encourage children to exercise using their repurposed carved creations.