What do reflexologists see when they work on your feet?

These images may help to explain what reflexologists visualise when they are giving a foot reflexology treament.  Many people don’t understand what we’re doing when we knead, press and touch various areas on your feet, and how we can tell ‘like magic’! what might be going on within your body.

We’re not magicians – we’re trained health professionals

A professionally qualified reflexologist is trained in anatomy and physiology so that they understand the underlying structures and systems of the body.  They use that information together with things like the colour, texture, temperature and tone of your skin to assess what they can see and feel going on, and may be able to identify issues from their observations.

How does this knowledge help reflexologists?

The images above show how reflexologists relate to the skeletal, systems and zones of the body as they appear on your feet.

1 – the skull and spine. These are key areas relating to the parasympathetic nervous system – responsible for what we like to call the ‘rest and digest’ activation that happens when the body is AT REST – which we aim to work on within a reflexology session.  Working the spinal reflexes is often key to beginning a reflexology treatment, as they really help your body to understand it’s time for a bit of a gentle shut-down.  Many of my clients noticeably slow their breath and become quieter as I work up and down the spine on their feet.

2 – the systems of the body. In reflexology we ‘map’ organs and systems of the feet. Each system can be worked as a whole, individually or together with a related one – the reproductive and digestive for example.

Many maps are available, reflexologists tend to take these as guides, and work with what they can feel.  I use a variety of maps to guide me when I am working with clients.  If you’d like to see how they work, this one from the Association of Reflexologists is fun to use.  It’s important to note that we DO NOT diagnose*, but work alongside allopathic/conventional modern medical techniques.

3 – Vertical zones of the feet, from 1 – 5 working from the instep outwards. Each zone reflects a vertical ‘slice’ of the body, with organs and systems located in that zone. Working in Zone 1 would stimulate or sedate the trachea, heart, pancreas, bladder and some of the reproductive organs.  Zone Theory orginated with Eunice Ingham, who researched, developed and wrote a book on how the reflexology zones could be used to support health and wellbeing.  You can read more about her work at the Institute of International Reflexology website.

So, what we see on your feet are pieces of a puzzle!

As you may now understand, there are many layers to consider during a reflexology treatment – this article is merely a brief representation of 3 aspects a reflexologist might consider when looking at your feet.  Of course, we haven’t even delved into other factors which as holistic therapists we would also think about – the emotions, your life, family and work, and larger still – issues like worldwide health crises!  They all have an impact on your overall wellbeing – so don’t be surprised if your reflexologist asks you some of those deeper questions within the treatment space – we like to puzzle out all the pieces.

Ready to try it?

Whether you want to have refexology for the very first time, or are coming back after a break, I will be delighted to see you!  Book a discovery call (it’s free) today here.

*A professionally qualified reflexologist (in the UK) will have anatomy and physiology qualifications as part of their nationally recognised certification, as well as at least 100 hours of practical experience before they can work.  They will usually be a member of a professional association such as the Association of Reflexologists (as I am), be registered with Complementary and Natural Healthcare Council, have Public Liability insurance as a minimum, take part in mandatory CPD (updating their knowledge) and will be happy to show you all their certificates!  Do make sure that your chosen therapist is a professional in their field – you’ll be looked after and have the reassurance of their knowledge supporting your wellbeing.

When are the best days to get pregnant? This question is one that comes up frequently during conversations with people who are trying for a baby. I suspect that any education you may have had around pregnancy was probably about prevention, and not about promoting it! The advice I received at school made me believe that any sexual activity had a high risk of pregnancy – without any discussion of how the monthly cycle is actually designed to prevent it most of the time.

However, what we’ve learned, or been taught in the past often misses out the important point that you can only get pregnant in your ‘fertile window’ – which is just about 6 days per monthly cycle.

In this blog I’m going to help you to understand what the fertile window is, and how you can find out when yours is. What happens next is up to you!

What is a ‘fertile window’?

This is the time in your cycle when pregnancy is possible, and is calculated by adding the maximum life span of sperm (about 5 days) + egg (1 day) together. Thus, technically your fertile window is about 6 days per month. That school ed – not much use, eh?  Not the whole month, two weeks, just six days. However….

Wait! The fertile window is only 6 days?

Yep. Sperm live for about 5 days in fertile cervical fluid, and eggs a mere 24 hours. You can see it’s critical to be able to get sperm in place at least a couple of days BEFORE the egg is mature enough to hatch (called ovulation), to give the best possible chances of them meeting up.

Here’s that however from the last point above… my warning is – that although technically your window could be around six days, the three days including ovulation and the two days previous are likely the best fertile window when you should be trying to conceive.

But how do I know when ovulation happens?

Great question – the answer is you won’t know unless you are tracking your menstrual cycle. In fertility reflexology we need information to see what is happening during your cycle (unless you have a magic window into your ovaries, we have no way of knowing).

We get information by using a combination of tracking basal body temperature (BBT) using a simple digital thermometer and a temperature recording chart (or app), together with noting changes and types of cervical fluids, and keeping track of any significant symptoms (a rise in libido, feeling more energetic, etc.).

Put it all together

Altogether this information really helps as a good guide to the natural ebb and flow of your cycle, as well as helping to pinpoint the most likely time when you ovulate.  This in turn helps you to time when to try for a baby. Remember, ovulation and the 2 days BEFORE are the magic spot in your cycle.

Understanding that you have a fertile window, and being able to see when it is coming so that you can time your baby making activities is likely to dramatically increase your chances of becoming pregnant.

Want more help?

If you want to know more about tracking your cycle to pinpoint ovulation, I’ve made an easy to follow Guide to your Fertile Window which you can download here, together with a bonus file – 4 Types of Fertile Fluid to help you spot ovulation.

If you want to know more about how fertility reflexology can help you prepare for conception and pregnancy, book a discovery call with me now to start your journey.  Support packages start at £90 and can be tailored to YOUR needs.

What is Gentle Release Therapy?

Gentle Release is based on the belief that vital energy (qi) flows around the body, allowing us health and balance. This new therapy combines and draws from various different techniques including Traditional Chinese Medicine (TCM) principles, abdominal massage, Qigong (energy work), cranio-sacral and neck releases, reflexology, and acupuncture.

The aim of Gentle Release therapy is to gently bring focus and attention to the body, and allow the energy to flow freely to and from areas that it may be holding in stagnation, such as muscle tension, or emotions for example, using energy work with hands usually on the abdomen and head.  Sometimes it’s helpful to use the techniques to balance hormones or the lymphatics by working on the feet, it all depends on the needs of the person on the day. This is a therapy where you do not need to remove clothes, and can also be done remotely, allowing you to remain comfortable at home.

What is Energy?

If you’ve ever experienced a person who makes you feel really drained after spending time with them, or had someone make you feel particularly uncomfortable (without actually doing anything), then you are sensing energy. Sometimes you can also get ‘vibes’ (another way of expressing energy) from buildings or places. Energy is made by us, surrounds us and we are sensitive to it in different ways.

Illnesses occur when these energy flows become blocked or stagnant. We cannot see these energies, but like the wind filling the sails of a boat, we can see the effects of energy manifesting as sound, light, emotions, feelings and so on.

Three Key Organs – The Liver, Heart and Kidneys

Why do we focus on these organs? They are key to many of the body’s most basic functions.

The liver is where our blood is made. In TCM when the body is active (daytime) blood flows to the ligaments and tendons, muscles and sinews, and at night, the blood is stored in the liver. If you find that your joints are stiff or achey in the morning it is a sign of liver energy struggling to move blood back round the body.

The liver allows the flow of energy (qi) through the body, in every direction, which can affect the emotional state, digestion and production of bile (important for digestion of fat). Stagnation of the liver qi can therefore have an impact on proper digestion producing burping, reflux, nausea and vomiting.

The liver is associated with anger – and we can store frustration, resentment and rage – which during the past year we may have an abundance of. Repressing anger can cause a stagnation of the qi or energy, blocking the flow.

The heart is the channel to all the energy within your body. The heart governs the blood by transforming food energy into blood and then circulating it. It also houses the mind – as mental activity and consciousness live in the heart. When the heart is strong, and there is plenty of blood, there is balance – emotionally, with clear consciousness, good memory, clear thinking and sleep.

As the energy of the heart governs the state of the blood vessels, the complexion can be affected – a red face may indicate a heart issue. Likewise the heart qi affects the appearance of the tongue (especially the tip, and the taste buds) and influences talking and speech, talking too much and speech difficulties.

If the heart energy is stagnating or blocked, then we often find that stress and anxiety like to collect here, signs include dull thinking, poor sleep and restlessness.

The kidneys govern our physical and mental strength. They are key to many of the processes that keep our bodies functioning, including those for making bone marrow – including the spinal cord and brain, as well as controlling the manufacture of sperm, and eggs.

They are responsible for birth, growth and development. They also impact on our physical and mental strength and our willpower. Blockages or stagnation in kidney energy can show up as poor memory or concentration, poor sight, dizziness and fertility issues. You might experience lower back pain, problems with the knees, or feeling week and tired.

Our kidneys are key to so much of our wellbeing, but they are also where we store up feelings of fear.

As you can see, just focusing on these three organs, there are a lot of processes and flows which help our bodies to function properly, and any blockages to the energy can have significant effects on our wellbeing, both physically and emotionally.

A Gentle Release Treatment

This is just a brief look at how energy affects three organs of the body. A full Gentle Release treatment would focus on more organs, including the lungs, reproductive systems, the nerves of the brain, and the hormone and lymphatic systems. We also work on emotional releases, which can act as blockages as much as those in the physical organs, and can sometimes helps to release deep-seated feelings or beliefs that you may want to shift.

A full Gentle Release treatment is ideal to use when supporting the emotional aspects of a fertility journey, allowing you to focus on unblocking energy all round the body – especially in the reproductive systems.  Working to correct imbalances from the traumatic emotional impact that people often experiences is as necessary as working on the physical aspects that may be affecting you at this time.  Indeed, we can purely focus on an emotional trauma clearing, if that is what your body needs at the time of your treatment.

I look at Gentle Release as a way of heading off any potential issues, before symptoms appear, allowing our bodies and minds to repair and re-balance in a very simple and gentle way.  It also supports your body back to balance if it’s already hanging up the ‘out of order’ sign!

If we think of the body as housing ‘motorways’ of energy, then Gentle Release is there to unblock the traffic jams and allow the the traffic to flow without disturbance. If the energy flows well, it brings vitality and balance, encouraging the body and mind to be as healthy as possible.

Using Gentle Release techniques on  just these three areas can really help to encourage a relaxed state, where you can step away from the stresses and strains of every day life. It can help to improve feelings of mental and emotional peace as well as physical wellbeing.

When I lead guided Gentle Release sessions online, these are the three organs that we initially work with.

Guided Release sessions online have been very welcome for small groups and individuals, especially for the periods of isolating lockdown that we have all experienced during the past year.

Want to know more about guided Gentle Release for groups? Get in touch with me using the contact form, or book an individual Gentle Release full session here.

Summer Slowdown Sessions

During August, I am running a Summer Slowdown online, using Guided Gentle Release for people who want to re-gather after the past year of pandemic stress, supporting you if you are struggling with stress, isolation, or the ordinary day-t0-day busyness of life.

If you want to be able to take time out for yourself, these sessions are ideal – it’s just an hour, every Sunday.  An hour to ensure your mental, emotional and spiritual wellbeing are prioritised. I will update a booking link here shortly!

Listen to this blog post

What are migraines?

Migraine is a complex condition with a wide variety of symptoms. The main feature is a painful, often throbbing, headache. Other symptoms may include disturbed vision, sensitivity to light, sound and smells, feeling sick and vomiting.¹

However, the symptoms will vary and people can experience different symptoms during different attacks. Attacks can last from 4 to 72 hours and most people are free from symptoms between attacks. Migraine can have an enormous impact on work, family and social lives.

What are the causes of Migraine?

There is no known cause for migraine, although most people with it are genetically predisposed to migraine. If you are susceptible to migraine there are certain triggers which commonly occur. These include stress, lack of food, alcohol, hormonal changes in women, lack of sleep and the environment.

A recent online article in The Guardian (Australia) newspaper stated ‘despite the Global Burden of Disease study finding migraine to be the sixth-highest cause worldwide of years lost due to disability, migraine is an under-recognised condition that is often treated with the wrong drugs.’³

• Migraines typically affect women more frequently than men – in the UK, 1 in 4 women, 1 in 12 men experience migraine
• Most migraine sufferers experience their first migraine in young adulthood, but it is possible for migraines to start later in life
• 5.85 million people aged 16-65 years experience 190 000 migraine attacks every day and lose 25 million days from work or school each year because of them²

The complex nature of migraine means that the treatments available are varied and differ from person to person. There is currently no cure for migraine.

Can Reflexology help Migraines?

In an effort to answer the question above, and to assess effective alternative treatments to medication (many of which have unwanted side effects, as well as being costly to prescribe), the Association of Reflexologists carried out a research project to detail the potential benefits that reflexology may offer to migraine sufferers.

Professionally qualified AoR reflexologists collected data and case study histories for people with migraine, and treated them with regular foot reflexology for 6 or more sessions. The requirements for clients were:

They had a migraine diagnosis by GP or hospital
They were still experiencing migraines
They hoped to benefit from reflexology
Their migraines were of sufficient frequency to see a difference over 6 treatments or more (e.g. one migraine a year would not be frequent enough)

What the Data revealed

Highlights of the published study⁴ showed that:

Self-funded, self-referred case series using MYMOP can indicate change in migraine patients

90% of the participants in this study resulted in a profile change of more than one point in the 7-point MYMOP scale

This change is recognised as being of clinical significance to the individual

60% exhibited a zero MYMOP score for symptom 1 after six treatments

These results indicate that reflexology has the potential to provide relief from symptoms of migraine. Imagine if reflexology were prescribed as part of the management for migraine symptoms? It is my belief that the burden of costs to the NHS over a migraine patient’s lifetime could potentially be significantly reduced if holistic therapies were considered as a front-line first intervention.

Reflexology Helped this Client’s Migraine

To show you how the study worked in real life, I want to share one of my client’s experiences (shared with permission).

My client Annie* is female. At the time of the study Annie was in the age group 41- 50 and came to me almost in despair, hoping for some help with her migraines. She’d recently had a very scary incident with a severe hemiplegic migraine, which had resulted in a hospital stay, and then a lasting left-side weakness afterwards.

She was experiencing at least 2 migraines EVERY week. On average they were lasting 3 days. She’d been experiencing migraines for at least 25 years. In order to get by, she needed to take fairly strong medication – which she didn’t like (because of the side effects) and wanted to stop taking.

For collection data, we used a MYMOP recording form. This was used to assess two physical or mental symptoms, and rate them on a scale, where 0 was the best it could be, and 6 was the worst it could be. We also had a score for an activity that the problem made difficult, and one for general wellbeing. These criteria were all scored ‘on the day’ when Annie came for her reflexology.

Treatment Notes

Annie found that almost all the points that I worked on her feet during her first treatment were very sensitive.  From my reflexology point of view, this indicated to me that many areas of the body were out of balance.

I worked very gently with each point, particularly those of the head, neck and spine, aiming to soothe the nervous system response.  Over time, at each session, Annie was able to tolerate more touch, with a little less sensitivity.

I worked the same specific reflexes for the head, neck and spine each time, incorporated into a full reflexology routine.  By the time we got to the 12th session, Annie’s feet were normal to touch, were not sensitive to any degree and felt more balanced overall.

The day after her first reflexology session, where Annie was almost unable to tolerate the lightest of touch, I receive this email:

“Wow! I just had to email to let you know I feel absolutely great! I had a slight headache on Monday afternoon (not bad enough to take any tablets) & felt quite sleepy but woke up on Tuesday with no headache, no pressure in my head & just very relaxed about everything. I haven’t felt like that for at least a year. Today I’ve woke up feeling exactly the same. Even my Mum said, it’s like having the old you back!!”

What a great message to receive.  We carried on with the reflexology over 2 sets of 6 sessions (a total of 12) for about a year. We continued assessing the symptoms with MYMOP forms, and although not every session had such noticeable results, we did see a massive change overall.

As you can see from the charts above, the symptoms of migraine scored 0 by the 12th session.  This client showed an amazing progression from non-tolerance of touch, with twice weekly migraines, to being able to experience reflexology in comfort and ease, with ZERO migraines. Annie was able to work without the fear of regularly needing sick leave for migraines. Her life at home was more enjoyable because her wellbeing was better overall. Her migraines disappeared.

I recently got in contact with Annie, to ask if migraines were still a part of her life or not – she replied that she had experienced only one or two, which she recognised were likely responding to extreme life stresses at the time (moving house, divorce etc.)

This pattern has been repeated for other clients with migraines (admittedly less severely affected than Annie) and the data collection overall showed that having reflexology treatments made a statistical improvement for clients treated in the study.

*Names have been changed

** References:

1. https://www.migrainetrust.org/ The Migraine Trust, online
2. https://pubmed.ncbi.nlm.nih.gov/12950377/ 2003 Sep;23(7):519-27. doi: 10.1046/j.1468-2982.2003.00568.x. The prevalence and disability burden of adult migraine in England and their relationships to age, gender and ethnicity, T J Steiner, A I Scher, W F Stewart, K Kolodner, J Liberman, R B Lipton
3. https://www.theguardian.com/australia-news/2021/jul/01/i-usually-end-up-calling-an-ambulance-why-migraine-pain-is-not-just-a-bad-headache
4. https://www.sciencedirect.com/science/article/abs/pii/S1744388120311051?dgcid=coauthor&fbclid=IwAR28mZABtyQb1zGWRaO7gWtqup59wImVnVS4kfWbMmw1lWJSuUDr5egrRyY, Complementary Therapies in Clinical Practice, Volume 41, November 2020, 101230, A pragmatic case series of clients living with medically diagnosed migraines self-referred to reflexology, Tracey A.Smith, Sarah L.Thurgood²

Energy and your monthly cycle

How do they relate to one another?

Today, I want to write a note about energy levels and their effect on the female monthly cycle.  Many women don’t realise that their cycle can dictate the amount of physical, mental or emotional energy that they have.  And that they can plan what they do around their own cycles.

Levels are lowest during the bleed

During a bleed, or period, which we would look at as the beginning of your monthly cycle, (or the  ‘winter’ season) energy levels are commonly very low.  This is purely because the hormones which regulate your cycle are also at lower levels and this affects the energy that you have available to use.

Remember if you’re bleeding you may have a slight iron deficiency, which can contribute to being in a more tired state. Your body’s natural response to hormone levels at this time means that it tells you that you need to slow down.

Commonly you might find that along with low energy, your mood may be lower too. This is completely normal, and if you know that it happens for you, then make sure you plan in activities and habits that make you feel good, without wearing you out – reading, a warm bath, gentle yoga, or a brisk walk are all good at this stage.

Energy Begins to Rise During the Second Week

During the 2nd week of your cycle (spring season) post-period, you can expect energy levels to start rising. Oestrogen and follicle stimulating hormones start to rise during this follicular phase of the cycle, helping an egg-bearing follicle to mature.

You will notice that you begin to feel more lively and your mood will lift.  You may find that you’re able to do more, for example if you go for a run you might be able to run a little bit further or for longer. You can plan for more physical activity in this stage of your cycle.

Peak Time for Creativity is around Ovulation

As you come up to the time of ovulation (which is the midpoint of your cycle), your hormones are preparing to release an egg from a mature follicle. Luteinising hormone peaks at ovulation, together with oestrogen.  The combination of these two hormones has the effect of increasing muscle strength, stimulating feelings of wellbeing and happiness, making you feel like you can do anything!

At this point you can expect that your creative energy is really strong as well as your physical energy.  Thinking about new things you want to make or do, designing new products, starting new projects – this is the best time in the month for you to do that, because your creative energies are really high, and your brain is being stimulated by your hormones producing serotonin and dopamine, both connected with motivation and pleasure.

Your mood is likely to be higher than during the rest of your cycle.  Make the most of this window – it only lasts about 24 hours!

The Magic of Progesterone After Ovulation

Post-ovulation (the summer season), your body switches to making progesterone. If you’re trying for a baby, this would support the implantation and growth of an embryo. A corpus luteum forms from the emptied follicle after the egg has been released, and this structure is what makes progesterone for you. In terms of your energy, progesterone is the hormone that will help you to feel more settled and comfortable.

Progesterone has the effect of calming the nervous system, and it makes it easier to cope with stress. If you’ve got stuff that you really need to crack on with then the 3rd week in your cycle is the time to do it.  You’ll find that you get better quality sleep during this part of the cycle too, because progesterone helps the production of the neurotransmitters which promote sleep, as well as relaxation!

Prepare for a Gradual Drop in Energy during Week 4

In the pre-period week (autumn season) you’ll find that your energy levels begin to go down again.  If you’re not pregnant, the progesterone made by the corpus luteum drops and the corpus luteum itself shrinks.  This combination of factors sends the message to your brain that your are not pregnant, and the process of shedding the lining of the uterus starts again, leading to your period.

Some people find that at this point of their cycle that they might be more clumsy, and dizziness or feeling faint can also be quite common before a period. This is a good time to review what you’re doing within that time. So if you’re doing something that needs a lot of dexterity for example, or fine motor control, that’s probably not the week to do it.  I often use the example that you wouldn’t want to do your driving test at this time in your cycle, as you may not be able to give it your best shot.

Putting the Hormone Puzzle Pieces Together

Understanding that your hormones have an effect on your energy levels, your creativity and your ability to take on certain tasks is quite important. As you can see from the examples above, the knowledge of how your body is affected can help you to plan which activities you want to do over a four week period of time (or however long your cycle is). It may just help you to be more productive in a way that suits you better.

If your cycle varies enormously from what I’ve described, you may need to take a few weeks to observe, track and note symptoms.  Most women’s cycles vary from 21 to 35 days – 28 days is just an average.  You may not be ovulating, which means you won’t be getting the benefits of progesterone.

You might not be having periods.  These are pointers that your hormones are not balanced for you, but this is something that you can work on.

So now you know:

• Learn your cycle
• Plan your life to work with the hormonal flow as much as you can
• Know that this awareness of how your body works will help you to manage your needs in a more responsive way

Want to work with me to learn how your hormones work for fertility and wellbeing?

My new Cycle Management program is a 12 week plan designed to educate and inform you about your personal cycle.  It includes weekly chats, cycle tracking and holistic therapies to support you and your wellbeing.  It’s delivered completely online, so if you’ve got internet, we can connect!  If you’d like full details and availability, then please use the contact form to get in touch, or use the ‘book’ button to schedule a free connection call.

Reproflexology and endometriosis – some numbers for you.

Reflexology and endometriosis:
Pregnancy – 65%
Live birth rate – 55%

Success rates from a data collection study of 180 cases, published in Reflexology for Fertility.

‘It is important to be aware that these results can ONLY be attributed to using these particular reproflexology protocols and no other form of reflexology’

Barbara Scott, ‘Reflexology for Fertility, a practitioners’ guide to natural and assisted conception’ (Watkins, 2016)

Endometriosis is a condition in which uterine tissues grow outside the uterus – it can develop around all your reproductive organs, around the bowel, bladder and vagina. Up to 25% of women in the UK who are ‘sub-fertile’ are thought to have endometriosis, and approximately 5-10% of all women of reproductive age.

Symptoms: pain during sex, heavy, painful or irregular periods, bleeding between periods, chronic pelvic pain, abdominal pain, bloating, fatigue.

Reproflexology techniques are designed to help you – by learning how your bodies work, using specific routines to support a regular monthly cycle, as well as any known conditions that may affect your wellbeing; by treating male partners as well to help optimum sperm health and using other tools and advice.

Book or call now for a consultation and assessment –https://weymouthbayreflexology.co.uk/appointments-fees/

Tuesday Tip – Drink your water! I advise all my clients to drink plenty of water, especially the first few hours after a treatment.

Why?

Drinking water helps your body to balance all the fluids you need to keep you alive, and nourishes your cells, tissues and organs for healthy fertility⁠ (this goes for men as well as women!).

Water helps your muscles to work properly⁠, and to recover well when you’ve been exercising.

Water helps your skin to look good – if you’re dehydrated you might notice drier, flakier, dull looking skin, especially the skin on your face⁠.

How can you get more water into your daily routine?⁠

➡️ Drink at least one glass every morning, before you start hitting the tea or coffee⁠

➡️ Have a glass of water with every meal or snack⁠

➡️ Take a bottle with you – in your bag, at your desk or in the car. A re-useable vacuum bottle is better than a plastic one, and many Refill locations mean you can top up if you’re out and about – check out Litter Free Coast and Sea for an app that helps you find the closest.⁠

I hope these tips help get you drinking more water – remember it can take at least 21 days for a new habit to stick. Challenge yourself to drink more water for the next 21 days and tell me how you get on (I’ll be your accountability buddy?). If you want to send me a message – just click on the ‘Say Hello’ button.

If you’re following my pages on Instagram or Facebook, you might have seen some of my week of self care tips. If not, don’t worry, I’m adding them all here for my lovely website viewers!

Day One – Take a shower  (or run a deliciously deep bath). ENJOY the hot water, feel how gorgeous it is to be luxuriating instead of rushing. GIVE yourself at least 10 minutes – TIP: use a timer if you need to. USE that special shower gel or bath bubbles you’ve been saving for a special occasion. Make YOURSELF the special occasion and LUXURIATE in this time for YOU. NOTICE how paying attention to something small makes you feel – note it down if you want to remember.  YOU are special and worthy of self-care.

Day Two – READ something REAL. An actual paper book, a magazine, your kids stories, even a gardening or clothes catalogue. REMEMBER how the texture, smell and even the typeface of words make the experience PLEASURABLE and so much MORE engaging of your senses than reading a screen. GIVE yourself at least 10 minutes – TIP: use a timer if you need to. NOTICE how paying attention to something small makes you feel – note it down if you want to remember. YOU are special and worthy of self-care.

Day Three – Try using a positive affirmation. Look at YOURSELF in a mirror and tell yourself : I am worthy of LOVE and JOY – say it with feeling. This is just for YOU so don’t worry if you feel silly – nobody is watching or judging. If you feel that a different affirmation would be more truthful for YOU then your magical search engine will help you find something GOOD and JUICY. FLOOD yourself with LOVE and positive energy. NOTICE how paying attention to something small makes you feel – note it down if you want to remember. YOU are special and worthy of self-care.

Day Four – LEAVE your phone alone. Really far away. Take a walk without it, try a meditation or a stretch. Bake a cake. GIVE yourself at least 60 minutes  phone free time. NOTICE how you feel WITHOUT it and what you did with that time instead (NOTE your feelings if you’d like a reminder). Pay ATTENTION to what’s around you right NOW. TIP: use a timer if you need to. NOTICE how paying attention makes you feel – note it down if you want to remember. YOU are special and worthy of self-care.

Day Five – TRY reflexology. Use the video posted on my IGTV and story showing you some quick and EASY HAND reflexology that you can use on yourself. Be MINDFUL of your self touch, you should be gentle and use smooth and flowing movements. USE these techniques for 2 minutes at least 3 times TODAY. NOTICE how paying attention to something small makes you feel – note it down if you want to remember. YOU are special and worthy of self-care.

Day Six – CALL (don’t text) a friend or someone special for a catch-up, short or long. TELL them how much they mean to you. REMIND yourself that CONNECTIONS with other human beings are part of the LOVING nature of life. NOTICE how you FEEL being part of someone else’s story for a few minutes and have GRATITUDE and LOVE for that person in your life
NOTE that feeling if you want to remember. YOU are special and worthy of self-care.

Day Seven – GIVE yourself a high five! If you’ve followed along all week and tried out everything I suggested, you’ve given yourself the GIFT of a week of SELF CARE. I hope you’ve enjoyed taking part. Let me know how you got on with the challenge – has it changed how you feel about giving YOU some time and attention? Will you repeat any of it? Drop your comments below or send me a DM- I’d love to hear from you.
YOU are SO special and worthy of self-care 

Love, Rowena x

Do you know what’s in your deodorant?

I found a great app, recommended by another instagrammer, called yuka_app. You can use it to scan product barcodes and find out *exactly* what is in them.

Have a look at the picture to see some of the nasties in my daughter’s deodorant. Needless to say, we’ll be having a conversation about this!

Endocrine disruptors, allergens and potential carcinogens are NOT good for you, and can have a significant negative impact on your fertility.

I challenge you to download the app and scan a few items at home. You can use it for food, as well as health and beauty products. Check sanitary items, skin products, shave foam and toothpaste. Let me know if you’ll be making some swaps when you’ve done it! Yuka helpfully suggests better (safer) alternatives for you. Download the app from your preferred app store.

If you want some tips on reducing your toxic load whilst preparing to conceive, and where to buy, I’ve made a quick file that you can access here: Reduce chemical exposure.