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In clinic I find neck pain is really common and while I see results, its always interesting to see what the latest research has to say.

Half an hour of muscle strengthening activity could help reduce the risk of dying from any cause by as much as a fifth.

There are many options to control your blood pressure

In today’s work environment with its constant demand’s to do more with less, frequent reorganisations and regular rounds of redundancies it is easy to feel very unsettled, uninspired, [...]

While taking nutritional supplements suits some women, I know others don’t like taking tablets.  So here are a couple of other ideas to assist you with your period pain. There is scientific evidence that from a trail of women who suffer from period pain that certain yoga poses e.g. cobra, cat and fish reduce both the intensity and duration of period pain.  The cobra pose is where you lie on your front, with your hand underneath your shoulders and gently push yourself up bending your back as you come up.  The cat pose is when you are on all fours and then round your spine like a cat.  The fish pose is when you lie on your back, keep your pelvis and head on the floor and an arch your spine towards the ceiling. As an aromatherapist there are a variety of essential oils that you can use to help reduce the severity of period pain.  Aromatherapists split period pain into two categories:

• Congestive dysmenorrhoea – where the pain starts a few days before the period and can cover the whole abdominal area.
• Spasmodic dysmenorrhoea which comes in spams of pain in the pelvis and/or lower back.

We spend the vast majority of our time in static positions — either sitting or standing — when the temptation to slump and sag is just too great. Most of us know from experience that sitting hunched in front of a computer or driving wheel can lead to a stiff, painful back and shoulders.

The function of sleep is to renew us and its gives us our vitality or give us energy to live our lives.  But while it may be ideal to have 7, 8 or 9 hours a sleep it’s not always possible with our 21^st century life styles.  For many people there is simply too much to do to sleep.  So given you can’t create time, what can you do.  First remember that sleep is only one way to recharge our energy battery. Energy How much energy you have right now isn’t purely based on how well you slept last night or how well you have been sleeping recently.  By “energy” I mean your personal ability to live life to its fullest capacity.  So where would you put yourself on an energy scale of 1 to 100% where 1 is very low energy and 100 is full of energy?  Below 30% we are de-motivated, low in self-esteem and feel out of control.  Just like jump-starting a car when the car battery has gone flat, if your energy falls below 30% then you need an energy boost from something like acupuncture, shiatsu or reiki.  Once your energy level is about 30% then it’s possible to help yourself boost your energy. Physical Energy Boosters This is what we do to care for ourselves physical and the things that give us our vitality and make us feel physically well and energised.

• Rest is not just the essential precursor to brilliant sleep; it is also a substitute for sleep as it allows us to recharge our batteries.
• A healthy diet provides the nutritional support your body needs to provide physical energy.
• Exercise including yoga, swimming, walking and tai chi help re-charge our batteries.

In Part 1, I introduced the Bates Method. It was created as result of over three decades of clinic practice as an ophthalmologist. It is based on the theory that errors of focusing are temporary abnormalities which, due to the inability of the eyeball to change shape and when exposed to the healing powers of the body, can be reduced in severity or eliminated.   While conventional wisdom is based on the work of Hermann von Helmholtz states that errors of focusing are due to the inability of the lens to change shape. Dr W H Bates postulated that focusing problems where the result of strain, either emotional or due to “trying” to see. The logical anti-dote to strain is rest, hence he developed palming a technique for resting the eyes. As I know lots of my readers spend long ours in front of computer screens which can strain the eyes. I wanted to share with you this simple version of palming.

1. Cover your eyes with your cupped palms.
2. Add a pillow under your elbows if more height is need to keep your back relaxed and straight.
3. Breathe deeply while you palm for a few minutes.

While it's impossible to lead a completely stress-free life, finding ways to unwind and “chill out” are key to retaining your energy levels and ultimately your sanity when you have a demaning job. There are as many techniques to decompress as there are human beings; but when it comes to finding inner calm, practices such as mindfulness, meditation and meditation are usually top of mind.    Although these are great tools they don't appeal to everyone.  Personally I love both yoga and adult colouring books.   But what can you do it none of these apeal. My golden rule is any activity that is enjoyable and absorbs you to the extent that you aren't aware of the time and you stop thinking about work helps you unwind and chill out.  So you can choose any activity that helps you distracting your mind from everyday pressures and you love.  Once you have choose your activity do it often, and put it in your diary and don't feel guilty - we all need time out. One free, easy activity is just going for a stroll.  I don't mean walking fast to hit your 10,00 steps per day target.  Just go for a stroll for the sake of it.  

Most mindfulness techniques have at their heart a simple instruction. Focus on your breath... This is supposed to be simple, but what if it isn't simple for you?  What then? For people struggling with anxiety it may increase the feelings of panic. Mindfulness involves placing our attention on a chosen anchor, noticing when our mind is distracted or wandering and choosing to return it back, with a king and friendly curiosity towards the experience.  You should start simple by focusing 1 - 5 minutes or even do short 30 second bursts a couple of times during the day.  So, I want to introduce you to a few alternatives to using breathing as the anchor focused around our senses. 1. Look & Focus Choose an everyday object in the room to look at and become aware of the colour, shape or light reflections.  I personally like looking at a light candle as its often flickers so there is movement too.    

This week the press seem to be full of articles on sleep, ranging from recent research to the reasons why we lose sleep - the top reason being a heavy workload. I am sure that most people reading this blog post know that if they have a good night’s sleep they wake up feeling refreshed.  So the recent discovery by scientists from University of Wisconsin which shows sleep restores your brain will be of no surprise.  (For any geeks out there the research showed that sleep boosts myelin which is essential in the growth and repair of our brains.  The research also revealed that deep sleep doubles the rate of reproduction of some cells.)  While over in Stockholm researchers have discovered that people think sleep deprived individuals “look sad, unhealthy and unattractive”.   For anyone that is struggling to get a good night’s sleep knowing science has proved that they look as awful as they feel isn’t exactly helpful either!  So I wanted to share a few tips with you on getting a good night’s sleep.

• Try to go to bed and get up at the same time as bodies like routine and it will help you sleep better.
• Ensure your bedroom is quiet, dark, restful and the right temperature i.e. not to hot and not to cold. Remember it isn’t ideal to watch TV or work in your bedroom that includes trying to sleep while keeping one eye on your blackberry.
• Try to mentally and physically relax before going to bed by turning of the TV or computer and having a warm bath, listen to some relaxing music, read a book or simply sip a cup of Chamomile tea.
• Valerian is a dietary supplement that has been used since ancient times to help with a good nights sleep as it is known for combat insomnia and nervousness.
• While exercise is great to combat stress, exercising too close to bedtime can actually make it harder to sleep.
• It is best to avoid alcohol before your go to bed as for some people it will interrupt their sleep pattern later in the night.
• It is best to avoid coffee from later afternoon onwards as for some people it will keeps them awake.

I am very lucky that despite having many digestive issues, I haven't had heartburn.  However, I am aware as we go into the holiday sesaon, when people go on holiday their diets change so your chances of getting heartburn increases. Heartburn, which is a symptom of acid reflux or gastroesophageal reflux disease (GERD), occurs when stomach acid moves up into your esophagus. It can bring a lot of discomfort to those who experience it. It may also come with other symptoms, such as sore throat, long-term cough and voice hoarseness. 1. Use baking soda (sodium bicarbonate) While this is not recommended as a regular solution, it may come in handy whenever you're experiencing extreme pain due to heartburn. Simply dissolve half a teaspoon of baking soda in one-half cup of water and drink it. This will help neutralize stomach acid and ease the burning sensation heartburn brings. 2. Chamomile Tea Try drinking a cup of chamomile tea before bedtime, and see if it can help alleviate heartburn. Chamomile can help soothe inflammation and help you sleep better. References https://www.medicalnewstoday.com/articles/314932.php https://www.spandidos-publications.com/mmr/3/6/895

What we see in clinic all the time, is people coming in with running or training injuries that have blindsided them, they have no idea how it happened.  Its like the injury came out of nowhere. Injuries don't come out of nowhere.  Most running injuries produce signals

• aches
• soreness
• persistent pain

This week the daily mail reported that three in four office workers blame desk for sickness: badly set up desks and chairs cost companies 7bn each year. Rather than sitting in silence or popping pain killers to ease headaches or back pain,  here are my top 7 tips for staying healthy while working at your desk.

1. Sit up straight.  As you read this post, if you’re not running to an appointment or standing, how are you sitting? Really take notice of how you are sitting and poised. Are you legs crossed? Is your back hunched over as you read this? Or are you sitting up straight?  If you are sitting ensure that you are sitting up straight, not slouched, with your head directly over your torso and your feet on the ground, using a foot rest if necessary.
2. User a wrist support.  Repeatedly bending your wrists up and down (extension and flexion) compresses structures inside the carpal tunnel in the wrist. This can cause pain and lead to injuries like carpal tunnel syndrome.  Place the heel of your palm on a wrists pad to minimise wrist pain.
3. Use a headset.  If you spend a lot of time on the phone user a head set rather to avoid holding the phone to your ear by raising your shoulder which may cause neck & shoulder pain.
4. Don't bang the keyboard instead use a light touch.  Try to use the minimum amount of force necessary to depress the keys. The tendons from your fingers connect near your elbow, so striking the keys too hard can lead to problems you might not associate with your keyboard-for example, pain and inflammation in your elbows (Epicondylitis).
5. Look straight ahead.  Maintaining proper eye level with your computer monitor is essential. This helps you avoid straining your back, neck, shoulders, and arms. In addition, proper eye level reduces unnecessary eye strain. To accomplish this sit in your office chair and stare straight ahead. You should be looking directly at the center of your monitor. If you are not looking at the center of the screen adjust the monitor until you have the correct measurement and use a monitor riser where necessary.
6. Save your work, save your shoulders.  Working as a massage therapist who specialise in Acupressure Neck & Shoulder massage withing an office environment, I know muscular tension in shoulders causing neck and shoulder pain is a common problem.  To minimise the build up of muscular tension in your shoulders, every time your save your work or send an email simply circle your shoulder three times clockwise and then three times anti-clockwise.
7. Book a massage.  If you are feeling the stain and pain for working long hours at your desk then book a massage which are highly effective at relieving neck pain, shoulder pain, back pain and tension headaches.

In my introduction on natural sugars, I listed a variety of foods that can be added when cooking as a natural sweetner,  this would always be my preference.  I know there are times when we need a natural alternative to white sugar, previously I listed my thumbs down list of alternatives, so here is my thumbs up list. Maple Syrup Made from the sap of maple trees.  It contains 34 beneficial compounds including antioxidants, anti-inflamatories, zinc and magnesium.  It doesn't cause problems in the digestive tract so its ok for IBS sufferers.  Its a good natural sweetner when baking or as a substitute for honey. Palm Sugar A traditional Ayurvedic ingredient containing B vitamins that has a low gycaemic index (40) so is suitable for diabetics.  A good alternative to sugar in cooking, baking and in drinks. Barley Malt Extract/Syrup Its an unrefined natural sweetner derived from sprouted, dried, booked and reduced barley malt, which contains some minerals and vitamins. A good choice as a natural sweetner with almost no fructose or sucrose but can give a malty taste. Brown rice Malt/Syrup This contains maltotriose, maltose and glucose cheaper versions use enzymes to turn the starches into sugar while others use sprouted grains that realse enzymes which is better.  It doesn't contain fructose.  It can add a little crunch to baked and cooked products so is good in crumbles, flapjacks or granolas. Stevia Derived from the leaves of a plant from South America with the same name.  300 times sweeter than sugar (sucrose) but with a slightly bitter after taste.  Avoid products which aren't 100% stevia.  Use in moderation as it primes the body for a certain amount of calories for sweetness, so may increase appetite. Whole Cane Sugar A naturally unrefined form of whole sugar that is absorbed more slowly into the blood stream.  It can be difficult to find. Coconut (Palm) Sugar also known as Coconut Nectar or Blossom Syrup Rich in B vitamins, magnesium, calcium, potassium, zinc , 17 amino acids, short-chain fatty acis and antioxidants.  It contains inulin which is a prebotic which feeds the benefical bacteria in our gut.  However, there are mixed opinions on its sustainability.  It is said to taste like brown sugar. Yacon Syrup From the yacon or peruvian ground apple.  It tastes like a cross between an apple and pear.  It contains good amounts of vitamins and minerals plus a prebiotic.  It may not be suitable for people with IBS due to its high FOS (fructooligosaccharide) content.  It is suitable for diabetics.  Use instead of liquid sweeteners like honey and also in baking. References Alternatives to Sugar by Dr M Glenville (Lifestyles Press, 2016).  

I may be biased but I believe sports massage should be part of every runner's training program.  Sports massage offers runners three benefits

• Performance enhancement
• Injury Prevention
• Injury Rehabilitation

• Back and shoulder problems
• ITB syndrome
• Shin splints
• Achilles problems
• Plantar fasciitis

For those of your who don't know I have a background in IT.  This means I am very comfortable with technology and love my smartphone.  However I am for once a month to do a digital detox the reason is that I recognise that I live in an "always on" society.  I am inundated on a daily basis with social media updates, text messages and emails.  What's worse are "always on" society ecpects us to be contactable at all times and to respond immediatley.  Its no surprise that research has found a link between heavy smarphone usage and increased anxiety. Did you know that smartphones are actually designed to distract us?  They rob our brains of vitally important downtime preventing them from being creative.  A digital detox allows my brain to reachage and focus on the present.  No one needs to give you permission to go off grid for half a day and you don't need to feel guilty either. A digital detox can start simply as 45 minutes without using a smartphone, laptop, tablet or other device one evening a week and then build up slowly to a couple of hours.  I find regular digital detox is hugely beneficial to my state of mind and can be easily incorporated into your routine. Reference https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500888/

We call all feel tired after a long day at work.  For some people a good nights sleep doesn't refresh them and they end up feeling tired all the time.  They may then receive a diagnosis from their GP of Chronic Fatigue or ME.  So if you know anyone who has received this diagnosis here are some tips:

1. Accept - make peace with your current limitations; it may require you to adjust your lifestyle and to get others to help care for you.
2. Look externally - get support from others and see a doctor or a therapist.
3. Fix your diet - we all know the importance of a healthy diet, but it is paramount when you are tired and take you may require supplements.
4. Look within - meditate and look within to find the lessons from your current situation and illness.
5. Examine the past - look for unresolved issues, traumas or behavioural patterns that aren't serving you well.
6. Grieve - spend time grieving over any past hurts and broken dreams and then let them go.
7. Get back into the world - when you have the energy, get out and meet people or do some volunteer work.
8. Make changes - introduce new behaviours, think positively and keep a gratitude diary.
9. Look into the future - set goals for where you want to be in 10 years time, find your passion and take small steps to get there.
10. Keep learning - read about what may help your condition and make small changes to your daily routine.

Following on from last weeks blog article on the benefits of garlic in fighting colds and flu, I wanted to share more tips on how to reduce the severity of a cold.

1. Take a zinc supplement: Take zinc lozenges or syrup within 24 hours of the start of a cold, as this may reduce the duration of the cold.  The important thing is to take the zinc within 24 hours.
2. Rest.  You body needs rest to heal.
3. Soothe a sore throat.  I personally like to gargle with sea salt water - 1/2 tea spoon of sea salt dissolved in a large glass of room temperature water. Note: This is in appropriate for children as they may not be able to gargle properly.
4. Sip warm liquids.  This could be chicken soup, team or warm apple juice.  Personally I like a wedge of lemon in hot water with a little chunk of ginger sweetened with manuka honey.
5. Vitamin C.   The scientific jutry is still out on Vitamin C. Personally I dose up with 1000mg of vitamin C throughout my cold.  Taking vitamin C before the onset of cold symptoms may shorten the duration of the symptoms.  Vitamin C may provide benefit for people at high risk of colds due the the frequency of exposure.
6. Echineacea.  Study results on whether echinacea prevents or shortens colds are mixed. Some studies show no benefit. Others show some reduction in the severity and duration of cold symptoms when taken in the early stages of a cold. Different types of echinacea used in different studies may have contributed to the differing results.Echinacea seems to be most effective if you take it when you notice cold symptoms and continue it for seven to 10 days. It appears to be safe for healthy adults, but it can interact with many drugs. Check with your doctor before taking echinacea or any other supplement.

Previously I shared my produced for how to treat a stiff neck.  In this blog post I want to share my tips for on prevention of stiff necks for those that are prone to them. Firstly, make sure you practice proper posture regardless of what you’re doing, such as positioning computer monitor at eye level and moving your neck frequently when driving to ensure your muscles remain nimble. Secondly, if you notice your neck muscles start to tight as you do core exercises then place the tip of your tongue on the roof of your mouth to assit your neck muscles to relax. Produces for Stiff Neck Prevention

As someone who from time to time stuggles to digest wheat or more specifically gluten which in the past has created holes in my intestine walls (leaky gut syndrome), I was interested in a recent piece of research. Like a lot of people if I eat too much wheat or gluten then I start to bloat and get digestive issues.  Researches have discovered that the reaction that some people have could be caused by fructans (the sugars in wheat, barley and rye).  The researchers from Monash University (in Austrialia) suspected that the sugar cold be the real cuplrit because people with IBS (irritable bowel syndrome) still have some of the symptoms even after following a strict gluten free diet. In a 2013 research project, they noticed that the symptoms of people with gluten intolerance didn't change whether they ate food that was rich in gluten or not. They took 59 people with gluten intolerance and gaven them a different cereal bar to eat each week.  Although the bars all looked the same, one contained gluten, another fructans and the third had neither ingreditant.  The fructands bar increased bloating by 15% and gastrointestinal propblems by 13% and neither the gluten bar nor the one without either ingreditant had any effect. If frutans are the real problem then people with a gluten intollerance could use soy sauce as its low in sugars. While this research is interesting.  For me its a bit of a light bulb moment.  The reason is that I find that I can eat organic sourdough bread and I tollerate this much more.  Organic sourdough bread has gluten but due to the backing process it sis very low in fructans. Reference http://www.gastrojournal.org/article/S0016-5085(17)36302-3/abstract

I know when I worked in IT I would often leave the office mentally very tired and depending upon how trying the day had been somtimes I was just mentally exhausted but often I was not physically tired.  The simplest solution to this conundrum is to go down the gym and burn of the excess physical energy and going to the gym also helps to switch off from work.   However there are times when we are injured or feeling run down when this is not possible, so then what can you do? Recently I have seen a few people in clinic who are in this situation.  This means they are stuggling to switch off from work and relax.  So  I wanted to share a few tips on how to handle this if it happens to you. Depending upon the injury you can:

• Start taking the stairs at work - even if you can't walk up all the flights of stairs for example if you are based on the top floor, you can walk up some flights and take the lift for the rest.
• Go swimming instead of going to the gym.
• Get of the train or tube one stop earlier and walk the rest of the way (this obviously depends upon your commute).
• Go for a walk in park or any type of greenery.
• A lot of museams in London have a late night opening, so why not go walk around a museam.
• If you have a garden, do some gardening.

We can all feel anxious from time to time.  While individuals with anxiety disorders require therapy and/or medication, for individuals with milder cases of anxiety changed to your diet may help. 1. Omega-3 Increase your intake of omega-3 fatty acids found in oily fish.  Omega-3 acids protect you against inflammation and have been show to improve your overall mood and ability to cope with stress. Click here for more information.   This study shows a 20% reduction in anxiety levels amongst medical students taking omega-3.  While this study shows how omega-3 acts as an anti-depressant. 2. Drink chamomile tea.  See studies for evidence of how it helps with anxiety. 3. Eat dark chocolate. There's actually a chemical reason called anandamide, a neurotransmitter produced in your brain that temporarily blocks feelings of pain and depression.  It's a derivative of the Sanskrit word "bliss," and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the "feel-good" aspects of anandamide.  In addition there is a scientific study which shows that it helps you feel calm - so eat dark chocolate without feeling guilty!  See scientific study for evidence. 4. Protein snacks. If like me you are the king of person who needs snacks between meals, then choose a high protein snack like an organic egg, cheese or macadamia nuts as these will stabilise your blood sugar level which means your energy levels don't slump and your mood doesn't either. 5. Eat bananas. Bananas contain dopamine, a natural reward chemical that boosts your mood. They're also rich in B vitamins, including vitamin B6, which help soothe your nervous system, and magnesium, another nutrient associated with positive mood.  

We all want to reduce the amount of sugar we eat, and and there are loads of alternative "natural" sugars to pick from.  When I go to the supermarket and read labels I am bombarded with terms like

• fructose
• whole can sugar
• barley malt syrup
• agave

• carrots
• raisins
• beetroot
• dates
• figs
• roast parsnips
• bananas

We all know our bones need calcium and normally we get this from diary.  But more and more people are going dairy free for a variety of reasons including following specific diets. The UK's National Osteoporosis Society surveyed 2,000 adults found that one in five of those aged between 18 - 25 had cut diary from their diets.  As a result they could be putting their bone health at risk and could end up with osteoporosis in older age, the society has warned. But diary isn't necessary for achieving bone health, says Viva the animal rights group.  Instead,

• weight bearing exercise such as walking
• climbing stairs
• dancing

• dark green leafy vegatables
  • broccoli
  • kale
  • spring greens
  • cabbage
  • pak choi
• dried fruits
• nuts
• seeds
• pulses

So I am off on holiday to Japan and thinking about what to pack apart from the obvious clothes, toothbrush etc.  In part 1 I discussed my two go to solutions.  So now I wanted to share some other ideas: Skin MOA, TheGreenBalm can be used to soothe dry itchy skin, calm minor rashes and burns.  It contains both tea-tree oil which is a natural anti-bacterial agent and yarrow a herb well know for its skin-healing properties. Sunburn Fushi wild andiroba oil harvested from the tropical rainforests of south and central america has antibacterial and antiinflamatory properties in the oil.  Which makes it great for sunburn, repelling bugs and to moisturize dry or damaged hair.  A more readily available remedy is aloe vera. Travel Sickness Ginger has long been the go to natural remedy for any type of sickness including travel sickness.  Pukka three ginger tea also contains galangal another plant often recommend for motion sickness as well as anti-inflamatory turneric and soothing licqorice root so it may be useful for calming an upset stomach as well as alleviating travel sickness. Bug Bites Zap Ease from Incongnito (www.lessmosquito.com) is a natural mosquito-repellent maker.  I haven't tried the product but it is award winning.  A few "clicks" of  Zap-Ease around the area of a bit "has the effect of localising the posing and inhibiting the histimine release, which causes the itch and the urge to scratch".  The device is harmless but not recommended for kids under 2 years old and people with pacemakers.    

Following on from my last post on calm breathing, I want to introduce you to calming counting.  The advantage of this technique over calm breathing is that it helps you stop focusing on worried thoughts! Calming Counting

1. Sit comfortably.
2. Take a long, deep breath and exhale it slowly while saying the word "relax" silently.
3. Close your eyes.
4. Let yourself take ten natural, easy breaths. Count down with each exhale, starting with "ten."
5. This time, while you are breathing comfortably, notice any tensions, perhaps in your jaw or forehead or stomach. Imagine those tensions loosening.
6. When you reach "one," open your eyes again.

We all know that a little bit of stress helps motivate us but too much stress is bad for you, or is it?  Most people, including me, that write about chronic stress talk about the devastating impact on our mental or physical health. But a recent study has made me rethink how I look at stress. A study, Does the Perception that Stress Affects Health Matter? The Association with Health and Mortality (Keller et al, 2012) tracked 30000 adults in the USA for 8 years.  The researchers asked, “How much stress have you experienced in the past year?” They also asked, “Do you believe that stress is harmful for your health?” Then they waited to see who died by consulting public death records. No surprise, those who had experienced a lot of stress in the past year had a 43 percent increased risk of dying.  The big surprise to me, this finding was only true for the people who also believed that stress is harmful for your health. Not only that, people who experienced a lot of stress but did not think it was harmful had the lowest risk of dying, even lower than those who had very little stress.  So the belief that stress is harmful to your health seems to be more harmful than the stress itself! According to Dr Kelly McGonigal (a Stanford University Health Psychologist), this translates to more than 20,000 Americans a year dying not from stress, but from the belief that stress is bad for you, so she urges us to see stress as positive and introduces us to an unsung mechanism for stress reduction: reaching out to others. We all know the physical response to being under stress, heart pounding, breathing faster, breaking into a sweat. Normally we interpret these physical changes as anxiety or signs that we are not coping very well under pressure. “But what if you viewed them instead as your body was energized, preparing for you to meet this challenge?”  A Harvard study, Mind over Matter: Reappraising Arousal Improves Cardiovascular and Cognitive Responses to Stress,  (Jamieson et al, 2012) she cited validates this view. In the study, participants were taught to rethink their stress response as helpful (breathing faster, for instance, gets more oxygen to the brain) before they were exposed to a standard stress test (such as doing a math test in public). The participants sailed through the test. Get ready for the significant finding:  Ordinarily, when stressed, your heart rate goes up and your blood vessels constrict. Those in the study experienced pounding hearts, but their blood vessels stayed relaxed. According to Dr McGonigal, the response “actually looks a lot like what happens in moments of joy and courage". Dr McGonigal states that when oxytocin (you may know this as the cuddle hormone) is released as part of the stress response, our biology is nudging us to seek support instead of bottling everything up. The hormone also benefits the heart (which has oxytocin receptors). Accordingly, when you reach out to others (either to seek help or give support) your stress response becomes healthier and you recover faster. Thus, our stress response has its own secret weapon for resilience, which is human connection. One more study: Giving to Others and the Association Between Stress and Mortality (Poulin et al, 20013) tracked a thousand people over five years. Predictably, the ones who experienced recent major stressful events (such as financial difficulties) incurred a 30 percent increased risk of dying. But - surprise, surprise - those who spent time caring for others showed absolutely no increase in dying. Thus, says Dr McGonigal: The harmful effects of stress on your health are not inevitable. How you think and how you act can transform your experience of stress. When you choose to view your stress response as helpful, you create the biology of courage. And when you choose to connect with others under stress, you can create resilience. This made me think its time to rethink my beliefs around stress, may be its time for you to do the same? In addition, why not help yourself face life's challenges by trusting yourself and building a supportive network of friends, family and colleagues around you. See Kelly McGonigal: How to make stress your friend

So you have checked out my tips for having a good night’s sleep and you still aren’t sleeping well, so what can you do? First remember that we are very resilient and our bodies are built to cope with the odd poor night’s sleep.  We have an inbuilt ability to deviate from the “normal” pattern of sleeping which can be a big advantage in today’s demanding world. Napping If you imagine your cave man ancestors, with predators lurking around it wouldn’t always be possible to find a nice comfortable cave and sleep for 7 or 8 hours!  There is evidence that hunter-gatherers slept in short bursts of time throughout the day.    This sleep pattern is still around today in babies and young children.   In 2002, Ellen MacArthur competed in the Vendee Glob and set a new world record for fastest circumnavigation of the globe as a solo sailor.  During this 72 day race she had 385 naps the longest of which lasted 35 minutes.  So if you don’t have time for a long sleep or aren’t sleeping well, try napping! Keep your perspective Research has shown that people with SAD or depression often spend more time in bed, but not actually sleeping — leading to misconceptions about how much they sleep.  So while I would not recommend watching the clock – as it only makes people more concerned about not sleeping, it is useful to examine your thoughts about sleep.  For most people not being able to sleep properly is a temporary setback—uncomfortable and mildly debilitating, yes—but remember you WILL sleep again. Insomnia Insomnia is usually a symptom, typically secondary to something else. It is best characterized as the inability to fall asleep, stay asleep, or waking too early in the morning. These types of sleep disruptions are often indicators of other medical or psychological problems, such as sleep disorders or depression and anxiety.   Insomnia symptoms that last longer than 30 days are usually identified as “chronic” or severe. Treatments for Insomnia Cognitive behavioral therapy, or CBT, has become widely used to treat many symptoms of insomnia and is especially useful for relieving chronic or severe insomnia symptoms.  Alternative therapies such as melatonin, valerian, acupuncture and other holistic or compliment treatments including reflexology are also being used for insomnia.

First let me reassure you if you haven't been to us before that we don't do any unnecessary nakedness.  If you want you can wear gym shorts but it is no necessary. On your first visit you will be asked to fill out a consultation form and we will discuss why you booked.  At the start of subsequent treatments we may ask you about your response to our last treatment or if there has been a long gap, your reason for booking.  If there has been a significant gap we may ask you to fill out a consultation form again, especially if it has been archived. While we are all able to use oils, we tend to use a sports wax as it doesn't stain your clothes and it is odorless and one brand we use is nut free too. During the massage we will use fingertips, knuckles, hands, elbows, and forearms to treat you.  You may be asked to breathe deeply as we works on tense areas.  Most of our clients want deep pressure.  However there are times when we need to use a lighter sustained pressure on some restrictions to achieve a myofascial release. We may get you to move position on the massage bed to give us better access to certain muscles or to treat the opposing muscle.  For example, if we have worked on your upper back we may need to open up your chest, particularly your pec muscles. We may stretch your muscles ourselves or ask you to move your body in a certain way to stretch it or to see how it reacts to the movement.      

Following on from my previous tips, here are a few more:

• ICE - If your wrist feels inflammed (red, hot and swollen) then icing the area may assist you.
• Cupping - which is part of Traditional Chinese Medicine (TCM).  In a trail of cupping therapy, whereby heated glass cups are applied to the skin to create suction and encourage energy flow in the body, the cupping group experienced a significant reduction in pain and other symptoms compared to the control group.
• Myofasical Release -   Its a hands on therapy which uses manual pressure and stretching to release the faction to assist the carpal tunnel.  In a study of four patients with carpal tunnel syndrome, all saw an improvement in both their symptoms and MRI scans after myofasical release treatment. Amanda Oswald, a leading myofascial therapsits has written a book with self-help fascial stretches for Carpal Tunnel Syndrome, Living Pain Free (published by Lotus Publishing in 2017).

Previously, I discussed what carpal tunnel syndrome is and how desk based workers have an increased risk.  So what can you do to help youself:

• Vitamin B6 - Carpal tunnel syndrome has been linked to low levels of vitamin B6, so suplementing with the vitamin may help.  In fact, several trials have found B6 may alleviate the symptoms, even in people who are not deficient in the vitamin.
• Yoga - In one study a yoga based therapy was more effective at easing carpal tunnel syndrome than improving grip strenght than wrist splints or no treatment.
• Acupuncture - In one radomised control trail, acupuncture was just as effective as steriod treatment,and it was also better at reducing sleep disturbance and improving never conduction than the drugs and came with minimal side-effects.

In part 1, I explained the importance of listening to your body when running.  I know want to build on this and focus on specific actions you can take. Flexibility The natural stress-recovery cycle of running can cause the muscle fibers to knot up and stick together, limiting their function and leaving you more susceptible to injury.  Breaking down these adhesions increases the muscles mobility which allows it to properly contract and lengthen.  Sports or Deep Tissue massage can break down any adhesions or you can use a foam roller. Strength When a strong body runs, the brain tells the muscles to brace for impact before the foot hits the ground.  The glutes and core contract to steady the pelvis and leg, and the foot and ankle muscles are activated to provide a solid foundation to land upon.  If there was one muscle group I would encourage you to target it is to strengthen your glutes.  The one leg squat is ideal for this. Shoes Please don't choose running shoes based on the brand.  The best running shoes for you tend to be the ones that fit your feet the best and are most suitable for the terrain on which you run.   For example, people with flat feet are best with motion control shoes while people like me with rigid, high arches need extra cushioning.  Remember a pair of running shoes should be worn for no longer than approximately 400 miles.

So in the past I have talked about how any activity can help you chill out as long as you enjoy it and it absorbs you including video games.  But what about Origami? The ancient Japanese art of Origami has recently seen a surge in popularity due to the fact it can be done any-time, anywhere, with materials that are often to hand in stressful environments such as schools and offices. It may seem complicated, but thanks to YouTube, and online course platforms like Udemy, anyone can make learn to make simple creations from table decorations to paper aeroplanes without spending a fortune on expensive tools or equipment. According to paper folding guru Himanshsu Agrawal (who has five world records to his name- including the creation of a 44 foot human being and a 105 foot dinosaur!): “Origami is inherently geometric; as you fold from one end to the other, the movement becomes rhythmic. It soon feels like you are detached from the world.” The act of folding paper has been shown time and again to help decrease anxiety and increase feelings of inner calm. The beautiful film “Between the folds” takes a deeper look at the art of paper folding and it’s many benefits for health and its a good place to get more information.

Following on from part 1, I want to introduce you to more ways to do simple mindfulness. 1. Tuning into sounds The hum of a gan, tickeing of a cloack, the round of rain on the window, voices outside the room.  Realing tuning in ot hte volume, pitch and noticing if there's a rthythmic quality to the sound. 2. Experimenting with taste Using a small pleasant tasting boiled sweet, chocolate melting int he mouth or taking a few sips of water.  Noticing the flavour, physical sensations and returning the attention when it wanders. 3. Smell Simply light a scented candle where your like the smell or inhale the sent of your favourite essential oil by placing a drop on a tissue. 4. Hold an object in your hands A pebble, wooden bead pen, cup etc any everyday object.  Focus your attention in to notice the temperature, the texture (roughness/smoothness), the shape and how it feels.  Experiment with your eyes start with open and then notice the difference if you close your eyes. Remember mindfulness is about training the mind, so you don't need to use breath as your anchor be creative, be kind to yourself and start simple with 30 seconds and build up the time slowly and gradually - its a practice not a race!  

Sometimes in life we can get trapped, focusing on what we don't have rather that what we do have, which can lead to a state of anxiety and stress.  I know in the past, I have been guilty of believe my happiness will increase when I earn more, find my ideal man, get promoted at work (- obviously I am talking about before I was self-employed), have a bigger house.  The danger is when we get the promotion, pay rise, bigger house etc we immediately focus on the next goal and an increase in our happiness  is now dependent on our next goal. Growing up with mother who suffered from frequent bouts of depression which made her focus on the negativity, I have learned the importance of focusing on the positive.  Now their may be some people reading this, saying that is all well and good for you, but isn't that burying your head in the sand when your have problems.  The short answer to this is no.  It is important to acknowledge your problems & difficulties but rather than focus on life’s BS and pain, focus on what is going right.  At the same time remember that what ever isn't working in your life right now, will pass!  

It is reported that period pain affects two thirds of women ranging from mild discomfort to pain at some time or other.  Period pain happens because of contractions in the uterus, or womb, which is a muscle. If it contracts too strongly during your menstrual cycle, it can press against nearby blood vessels. This briefly cuts off the supply of oxygen to the uterus. It’s this lack of oxygen causes your pain and cramping. The cramping can be felt in the lower belly or lower back or both.  The intensity of the cramping can very from mild to severe. In addition to cramping women can get leg pain, nausea, vomiting, diarrhoea or extreme fatigue. When period pain has no obvious cause, it is classified by the medical profession as “primary” while pain caused by an actual condition e.g. endometriosis, fibroids, PID (pelvic inflammatory disease) is called “secondary”. In the next few blogs I want to share some tips on assisting those women like myself who suffer from primary period pain. I personally have found that placing a hot water bottle on your lower back/belly or taking a warm bath may provide some relief.  If you are at work, you can put a hot pad on the area.  One of the things that got me hooked on reflexology was that it helped it reduced my PMT and I felt that my periods were less painful too.

Neck cramps, also known as a stiff neck, generally occur when the neck muscles weaken over time due to overuse or poor posture. An example of over use of your neck muscles, is when we are doing abdominal exercises and start to feel it in you neck - if this happens remember you are exercising your neck not your abdominal muscles!   If you regularly get a stiff neck then consider your posture when you use a computer, drive or look at your smart phone.  When You have a Stiff Neck Self Help Procedure

I am sure everyone knows that everyone needs to reduce their salt intake.  This message from the government has been the cornerstone of their public health campaign for a number of years.  It has resulted in food manufacturers producing "reduced salt" ranges of goods and reducing the amount of salt in our favorite brands. We all know that too much salt in our diet raises our blood pressure which in turn can lead to heart disease, stokes and heart attacks.  New research has shown that when people reduce their salt intake, their is a 31% reduction in the number of them suffering headaches.  Interesting researches noted, that the differences between healthy and unhealthy diets had no significant effect on headaches. Importantly the reduction in headaches was the same in people with high blood pressure as normal blood pressure. (see full article http://bmjopen.bmj.com/content/4/12/e006671.full) It is estimated that just under half off all adults suffer from regular headaches, if you are one of them, maybe its time to consider the levels of salt in your diet. Anyone looking for more information on the impact of salt in their diet should visit http://www.actiononsalt.org.uk/index.html a government backed website.  

Ankle sprains are one of the most common injuries, which involves trauma to the ankle ligament.  A sprain occurs when one or more of your ligaments have been stretched, twisted or torn, usually as a result of excessive force being applied to a joint.  They often occur if you change direction or speed suddenly, fall and land awkwardly or collide with an object or person – such as when playing sports. If you have ever sprained your ankle, then you will probably remember the initial pain, the considerable swelling and bruising.  The swelling from a sprain will often occur soon after the injury, but the bruising may not show until later or it may not show at all. Bruising can sometimes occur some distance from the affected joint, as blood from the damaged tissue seeps along the muscles and around the joint before coming close to the skin. It should be noted that ankle sprains take at least 12 weeks to heal. When to visit your GP? Most ankle sprains are relatively minor and can be cared for by self-treatment.  However, you should visit  your GP if you think you have a sprain and:

• the pain is particularly severe
• you cannot move the injured joint or muscle
• you cannot put any weight on the injured limb, or it gives way when you try to use it
• the injured area looks crooked or has unusual lumps or bumps (other than swelling)
• you have numbness, discolouration or coldness in any part of the injured area
• the symptoms have not started to improve within a few days of self-treatment

• Rest your ankle.
• Ice (wrap ice cubes in a tea towel) and hold over the ankle for 5 - 20 minutes every 2 hours for 2-3 days, then daily for the next 3 days.
• You can then bandage the ankle in a figure 8 with the heel in the centre of the figure 8, with a compression or elastic bandage.
• Finally you should elevate your ankle to reduce the blood flow to the area, for the first 24 hours.

• Circle your ankle clockwise repeat 3 times
• Circle your ankle anti-clockwise repeat 3 times
• Lie down on your back, point your foot and your toes and then bend your foot up the ceiling and the same time straighten your toes - repeat 3 times.
• Now sit on a char and draw the alphabet in the air with your foot this will move your ankle full a range of movement.
• Once you have your full range of movement back, then you can start increasing your proprioception.  You can stand on a pillow on one leg (your affected ankle), and build up the time until you feel that you stability is the same in both your legs.

I recommend Cat-Cow a yoga posture where you move slowly between the two positions to increase your spine's flexibility. Yoga Cat-Cow Position Guidelines

1. Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears.
3. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
4. Release the crown of your head toward the floor, but don't force your chin to your chest.
5. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
6. Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

• Place your forearms on a bolster or stack of firm blankets to lift your torso more upright. This variation is especially useful for women who are pregnant.
• If your knee caps hurt, fold your mat or place a firm blanket under your knees.
• You can practice this pose throughout your day and while traveling. Sit in a chair (or airplane/bus seat) with your feet flat on the floor. Press your hands against a table, desk, or wall in front of you and perform the same spinal movements as in the regular pose.

• In Cat, let your head drop, releasing the back of your neck. Do not force your chin to your chest.
• Also in Cat, you can increase the abdominal massage and strengthening effects by drawing your belly button firmly in toward your spine
• In Cow, let the movement start from the tailbone. Allow your neck and head to be the very last part of the movement.
• Keep your shoulder blades broad and draw your shoulders away from your ears. This helps to protect your neck during the movements.
• Be aware of your breath and its coordination with your movements. Imagine your breath traveling up and down your spine as you inhale and exhale, like an ocean wave flowing onto the beach and retreating.