Aromatherapy is incredibly effective in helping combat the Winter Blue’s. It can lower stress levels, balance hormones, improve sleep and bring clarity and focus. Plus, it can help fight viruses and instil a sense of calm or uplift.
I could write about hundreds of essential oils and their differing properties but here are some of my favourites...
Happy and uplifting
Grapefruit
A euphoric oil used for the nervous system for stress, headaches and nervous exhaustion.
Mandarin
A gentle yet uplifting aroma. Its ideal for infants and the elderly. Beneficial for reducing depression and anxiety. I call it my sunshine oil.
Lemon
A natural anti-depressant that brings focus and clarity. Juicy and fresh.
Immune boosting and bug fighting
Black pepper
Warming and spicy it boosts the immune system with its antioxidant properties. It eases aching muscles and is wonderful for improving circulation when your body feels cold and damp.
Eucalyptus
There are more than three hundred different varieties but Globulus and Radiata have a long history for fighting respiratory conditions. It’s antivital and antimicrobial with an aroma that resonates with many of us at this time of year.
Clove
To be used with extreme caution and under professional guidance as the dilution needs to be very low. It has a highly effective stimulating effect on the immune system to prevent coughs and colds with its antiseptic properties.
Warming and comforting
Ginger
A comforting and revitalising oil that's in anti-inflammatory properties. It helps with circulation and provides warmth and strength for someone who is being too hard on themselves. It frees up blockages helping us to flow freely again.
Frankincense
Breath deeply and instantly feel calm and at ease with this grounding oil. It helps with respiratory conditions and is an excellent oil for meditation.
Oils can be used via inhalation and massage. Aroma sticks are a effective way to inhale the oils, and an electric diffuser for short aromatic bursts throughout the day and night. Aroma patches can be applied to the chest or onto clothing near the nasal area. Steaming oils in hot water is also beneficial.
]]>Facial massage provides a highly effective workout for your face by stimulating blood flow, releasing tension and removing toxins. Plus, its wonderfully relaxing so is excellent for boosting mental health and calming the mind.
Muscles and connective tissue need to be supported throughout our body to maintain healthy looking skin, and facial massage helps to promote a youthful glow. Its rejuvenating effects can improve the overall appearance of the skin as well as helping ease congestion, sinus pressure and TMJ Syndrome (where people experience discomfort in the jaw and face) leading to earaches, lockjaw and headaches. I’ve experienced from it myself due to my jaw locking during dentistry and it can be very painful. I perform regular massage on my jawline, and use facial tools, as well as my hands to alleviate any pain.
There is nothing new about using a tool on your skin, they have been used for thousands’s of years to sculpt and tone but in the last few years the choice of tools from Gua shas and mushrooms, to rollers and facial spoons has grown hugely. Gua sha is based on an ancient Chinese healing technique whereby blood flow is stimulated using gemstones such as jade, rose quartz, amethyst and other stones like nephrite.
When using facial massage, it's important to always start the moves on the neck. This is where we hold stagnation and when we drain this area pathways are opened up allowing for lymphatic flow. All facial massage should start here before moving onto the face.
Lymphatic drainage is the talk of the town right now and this is one of the most important steps during a facial massage. The lymphatic system is the body’s waste disposal system and when our faces show signs of puffiness and dullness with puffy eyes and dark circles, it's a good indication that you need to get things moving. Lymph nodes need stimulating and this is all part of a good facial massage.
Have you heard of Buccal massage? Otherwise known as intra oral or inner mouth massage, the facial muscles are massaged from the inside of your mouth, reaching areas that can't be got to from the outside. It provides excellent relief if you grind your teeth and if you are stressed. It also encourages lymphatic drainage and can be an alternative to fillers and Botox; when muscles are tense they tend to sag and buccal has a lifting effect. Believe me, its fantastic.
Face Yoga is becoming increasingly popular. There are all sorts of exercises and stretches where you pull lots of funny faces that keep the face taut and toned. Strength training for your face and neck works on groups of muscles and when its done consistently you can notice areas starting to tighten. It also helps improve circulation and relieves tension.
So where do you start? You can do self massage at home - there are many tutorials online - or you can visit a therapist who specialises in facial massage. Once I’ve treated a client I advise them on certain exercises to do at home in between treatments and I highly recommend the use of a gua sha as, with regular use, the results can be incredible.
Facial massage is an non invasive way of supporting the skin for cell renewal, radiance, circulation, lifting and toning and increasing oxygen flow to wake it up. It releases tension, its feels good and once you start you’ll be addicted!
]]>Trees are living organisms that our planet needs. They are symbols of wisdom, resilience and of life itself. The news that this iconic tree's 300 year life was ended abruptly has left many people deeply saddened.
Trees can feel pain just like us. They bleed when they are hurt, have arms like us and a trunk which is why people feel a deep connection with them. As well as the beauty that they provide in the changing seasons, trees absorb tonnes of carbon dioxide and release oxygen. They cool the air, stabilise soils and provide food and habitats for wildlife. Forests are often referred to as the lungs of our planet. In urban areas trees help to filter pollutants and fine particulates making air cleaner for us to breathe. And if you walk through a forest or take in some shade under trees you notice how considerably cooler it is.
“Trees are our closest relatives. What trees exhale, they inhale. They are half a respiratory system” - Jaggi Vasudev
Being amongst trees, nature and green space can create feelings of calm and help reduce stress and anxiety. Research shows that spending time around trees can improve immunity and lower blood pressure, as well as accelerating recovery from a trauma or illness. How lucky are we to have Bushy Park so close by? There is a particular tree in the park that my husband loves. I had a local artist paint the tree with its beautiful autumnal colours back in 2007 and it hangs in our sitting room. Sadly we had to lose a tree in our garden last year as it had developed a disease -an upsetting experience especially when so many trees live much longer lives than we do.
Have you ever hugged a tree? I know that may sound peculiar but when you do hug a tree you release a hormone called oxytocin - the hormone of love and trust. Hugging a tree is obviously a completely different experience to hugging a human or an animal but it's a grounding, centring and pleasant experience offering strength, power and support. Many years ago when I was training to become a clinical aromatherapist part of my curriculum was a visit to Kew Gardens where we all hugged trees. I remember that day very fondly.
The tree of life is a popular and universal symbol that represents different things to various cultures and religions. It is seen as a sacred symbol and one of the main meanings is the connection it has to everything in the universe - a reminder that you are never alone or isolated but rather that you are connected to the world. The roots dig deep and spread into the earth, thereby accepting nourishment from Mother Earth and its branches reach up to the sky, accepting energy from the sun and the moon and as I alluded to earlier, the calm they evoke reflects the tree of life as a symbol for peacefulness and relaxation, as it stands tall and still while it's leaves flutter in the breeze. A unique calming feeling.
I will leave you for this month with a beautiful quote by Napoleon Hill “The strongest oak tree of the forest is not the one that is protected from the storm and hidden from the sun. It's the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scorching sun”
Unfortunately, this is a topic close to my heart as my sister was unaware that she had been bitten by a tick and ended up severely ill and spending a long time in hospital. At one point the doctors told us that it was touch and go as the Lyme disease had spread, resulting in sepsis of the bladder, underlying meningitis, limited use on one side of her body and a total breakdown of her immune system. It was an incredibly frightening time but its important to note that her case is rare. The majority of people are aware that they have been bitten and removal of a tick within 24 hours means that it greatly reduces the chance of contracting the disease.
What is Lyme Disease - The disease is a bacterial infection spread to humans by infected tick - spider like creatures found in moorland and woodland and they feed off the blood of humans, birds and other mammals. The earlier the diagnosis, the easier it is to treat, normally with antibiotics. It can cause a circular rash around the tick bite which may be flat or slightly raised. On white skin it can look pink or purple, and on darker skins it may appear like a bruise. A rash can develop 3 to 30 days after being bitten and it can cause flu like symptoms, brain fog, fatigue, heart issues, muscle and joint pains and swollen lymph nodes. In my sisters case because it went undiagnosed, she thought that she had a nasty case of flu which t led to an even more serious condition with a huge impact on her immunity. She had no sign of a rash.
How to avoid being bitten - Avoid long grass and stick to the paths. Wear trousers instead of shorts and tuck them into socks. Keep long hair tied back. Don't sit on the ground or on stone walls. Ticks can’t jump but they do crawl. Like many insects they dislike aromas like mint, rosemary, lavender and garlic - try applying essential oils as an insect repellant. If you don’t have any of these oils then try spraying a normal insect repellant. Lavender can be applied neat to the skin but any other oil must be diluted in a carrier oil. If you don't have any essential oils then try spraying a normal insect repellent.
How do you remove a tick - Use a special tick remover or fine tipped tweezers, taking care not to touch the tick with your bare hands. It is important to check that you have removed the whole tick (sometimes the legs can still be intact on the skin) Once removed wash the area with disinfectant or apply tea tree oil. If you are at all concerned, ask your doctor for antibiotics as a preventative measure. Do not put the tick down the toilet as it can survive and possibly spread further disease. Sources recommend dipping the tick in alcohol and wrapping it in strong tape before disposing of it in the waste.
I’m aware that my sisters case was extreme, but I hope this article encourages readers to be more mindful when enjoying our beautiful park.
]]>The summer holidays for many are nearly over and what a topsy turvy time its been weather wise. The wettest July on record in the UK and August not much better. I’m really hoping that September brings us a beautiful Indian Summer.
I spent a week on the island of Sardinia. It was gorgeous apart from the fact that we were in the middle of a European heatwave with temperatures in the low 40’s. I’d been a couple of times before and remember the heat being dry but this time the humidity was unbelievable. One day I showered four times! I suffered from a very unpleasant heat rash. My arms were burning hot and the itchy rash didn’t go away for days. The humidity brought the annoying mosquitoes out and I was bitten alive, down my neck and even on my lip. Apart from that it was a special relaxing time!
When we arrived home the weather was really wet and I was so disappointed that I couldn’t even put my holiday washing outside to dry and the temperature had dropped by over 20 degrees and it was so chilly. What a difference.
We all know the impact global warming is having on our planet and becoming a part of everyday life with heatwaves, fires, flooding and unexpected snowfall. The scientists are alarmed at how fast its all happening now. I think we all are and this summer has shown the challenges that we face. ( I am not here to have a debate about the weather and global warming but there are so many things that we need to take into consideration moving forward )
If you are at home and suffer from heat rash then an ice pack straight from the freezer wrapped in a tea towel brings instant relief and reduces the swelling. If you are away in a hotel then ask for some ice cubes and do the same. Cold showers and baths are also a good idea.
Always travel with Lavender essential oil. I’ve said it before in other articles but believe me it was a saviour. Every evening I added the oil into my after sun or body moisturiser which was really soothing.
Insect bites can keep you awake at night with the itching. The sun aggravates them and they can be so painful. Travel with citronella candles if you can and apply neat lavender oil in the evening directly to the bites. This is something that you shouldn’t do long term as although the lavender is healing it can be drying on the skin when its applied neat * As the bites start to improve then add some drops to a carrier oil to moisturise the skin.
As we naturally perspire more so in the heat, our sweat glands can become clogged and our pores can become obstructed both our face and body. Whilst I am against too much exfoliating as it can sensitise the skin, now is the time to do it - a gentle scrub can remove the dead layers and unclog the pores. However, please do not exfoliate if you have sunburn.
Keep your skin looking clear by cleansing and cleansing again. We produce more oil which can cause congestion. Vitamin C contributes to healthy skin and helps protect our skin from damage and stimulates natural collagen production.
Wearing SPF is important but did you know that dark coloured clothes offer the best protection from the sun whilst lighter clothes keep us cooler? A wide brimmed hat offers excellent protection too and always carry water with you. Its all about common sense really, more than ever now.
Happy September.
]]>I find gardening so therapeutic. The joy of watching something grow from a seedling into a large specimen is so rewarding. Even more rewarding is a plant that you can actually eat or drink or turn into an essential oil.
I’m fortunate to own a greenhouse where I grow different salad leaves, rocket like you’ve never tasted before! Tomatoes, cucumbers and we enjoy it throughout the summer. I also have a herb garden situated just outside my treatment room and it never fails to spark conversations with my clients as its such a pretty sight. You can, of course grow herbs inside too on a sunny window ledge. there’s something special about jazzing up your dishes with gorgeous, tasty herbs or brewing a delicious tea. I grow lemon balm, chamomile, basil, marjoram, rosemary, lavender, coriander, dill, thyme and a number of different mint varieties. Mint and basil tossed into salad leaves makes it a little more interesting. I love coriander and would use in everything, but my family really dislike it so I settle for using it as a garnish and always have it with homemade curry. Fresh marjoram in casseroles or pasta really brings them to life. Dill with fish…..delicious. There are endless ways to use them. It’s so much fun to experiment and even though some have a subtle flavour they really can make a difference to a recipe.
Infusing herbs to make fresh tea is inexpensive and so delicious.
One of my favourites is lemon balm (also known as Melissa) which is from the same family as lavender. It’s a gorgeous soothing tea to drink in the evening and is perfect for those troubled nights when sleep seems elusive. It’s also fantastic for digestive complaints; indigestion, cramping, flatulence and during pregnancy if you are suffering from morning sickness.
A delicious summer drink is lemon balm, honey and lemon peel. Simply infuse in hot water and enjoy. As an essential oil it has a high price tag as the yield is so low (3 tons of Melissa only produces a pound of essential oil) but it’s a truly special oil that helps with chronic fatigue, and stress related conditions.
Chamomile blended with lavender is another soothing evening tea. Lavender is calming and chamomile is a natural sedative. Chamomile as an essential oil is extremely gentle and safe to use with babies. It’s beneficial to use in skincare formulations as it has anti inflammatory properties and can help with eczema, nappy rash and cracked nipples during breast feeding. Mint tea is delicious. So refreshing after a meal and mint is another herb that helps with digestive issues and morning sickness. As an essential oil, a few drops added to a carrier oil or after sun lotion helps cool the skin after too much sun. This analgesic oil can also soothe aching limbs and help ease the pain of arthritis.
French Marjoram (also known as Sweet Marjoram) will always have a special place in my heart. When I was training to become a Clinical Aromatherapist it was my plant study. Not only do I adore its aroma but also its special qualities. Its warming for the musculoskeletal system and calming for the nervous system. A natural sedative that truly works with insomnia.
When I look at my herbs I realise just how special they are; it takes so much of the plant to produce an essential oil which offers so many properties. Isn’t nature incredible?
]]>
It also helps to improve sleep, lower stress, maintain strong bones and strengthen the immune system, plus it can ease depression and even give is a longer life. On the flip side, too much sun can cause long term skin damage and accelerate the ageing process.
UV light from the sun is a form of electromagnetic radiation; UVA is the weakest but it can still cause our skin to age faster, while UVB is much stronger and can cause skin cancer and sunburn. But there is another light, more damaging than UV, that many of us don't think (or know!) about.... blue light. Blue light waves bounce and scatter off nitrogen and oxygen particles into the atmosphere (making the sky blue!) Artificial blue light emits from our computer screens and phones and other electronic devices but we are actually exposed to blue light as soon as we step outside and its more damaging than our devices.
Blue light has the shortest wavelength of visible light and is therefore the highest energy. Some blue light is beneficial but it can also be harmful for prolonged periods or at the wrong time of the day.
Blue light wakes us up in the morning, tuning our circadian rhythms, and setting us up for a good nights sleep. It can also help relieve skin conditions and plays a big part in improving mental health.
Sunlight is made up of four or five times the amount of blue light compared to UV and as it has the shortest wavelength. This rapid moving light penetrates deeper into the skin down to the dermis (the layer beneath the epidermis) It can have a negative impact on collagen and elastin which is formed here.
Blue light can also cause increased melanin production which can result in hyperpigmentation causing darkened patches on the skin. Once established, pigmentation is extremely difficult to remove. But that’s not all…. blue light doesn’t just affect our skin it can impact our eyes too, passing straight through the cornea and lens directly to the retina resulting in damage to vision. People are wearing blue light glasses more and more to safeguard their eyes from artificial sources and sunlight. I'm not suggesting that you should wear these glasses to watch TV every evening, but it's worth considering if you are exposed to blue light on a regular basis. So many of us spend hours scrolling through our phones and laptops (exactly what I’m doing writing this article!) but too much time spent on these devices can cause eye strain, dry eyes and macular degeneration and not forgetting bad necks and stiff shoulders! It's advisable to work for short periods, step away, stretch and then come back to whatever you are working on.
So now for some common sense. We all know that you shouldn’t lie out for hours and hours in strong sunlight, especially the midday sun. Always use an SPF and remember to keep reapplying it - once in the morning isn’t enough, its recommended that you apply every 2 hours and make sure that you cover every inch of your body. Did you know that if you use an SPF30 you are blocking out 96.7% of the sun’s rays and with SPF50 this increases to 98%?
Whilst the sun can be damaging, we mustn’t forget about the positive impact that it has on our wellbeing. Like everything in life, its all about moderation.
]]>Firstly the bad news but don’t worry, there is plenty of positive advice to follow! Not getting enough sleep can result in an array of problems. Sleep deficiency can lead to:
Depression.
A greater risk of developing type 2 diabetes and insulin resistance
It may increase your risk of heart disease
A higher chance of injury.
A lack of libido
A weakening of the immune system’s defences against viruses. You’re are more likely to pick up a common cold if your system is compromised.
A greater risk of weight gain especially if you are getting less than 7 hours a night. The chemicals that signal to your brain are off balance and you are more likely to overindulge when tired.
A higher risk of increased blood pressure.
Our brain function being impaired, which causes issues with decision making. Concentration and creativity aren’t up to par without the right rest.
Our skin looking dull and it can add several extra years onto our faces.
And oh my goodness doesn’t it put you in a really bad mood!
The doom and gloom aside, there are many positive things that we can do to improve our night time routine and induce restorative sleep…
Make sure that your bedroom creates a calm environment. Put your phone in another room or make sure that it's not right next to your bed. Our phones give off blue light which makes our bodies think that it’s daytime. It can also reduce the hormone melatonin that our brains produce in response to darkness to promote sleep. Blue light is bad. So, ensure your room is dark, as well as cool and light.
A bath before bed is so comforting and warming but make sure that you bathe at least an hour before you go to sleep in order to allow your body to cool down. The heat of the water can cause our bodies to become overheated and stimulated, which keeps us awake.
Add magnesium flakes to your bath, as well as essential oils in a carrier oil. Both can have a positive impact allowing us to calm, relax and unwind.
And talking about magnesium, this mineral taken as a supplement can really help aid a good nights sleep. There are many different types of magnesium for muscular aches and pains, digestive issues etc… but I highly recommend glycinate which is so beneficial to help us sleep.
Essential oils can also be used in an electrical diffuser in the bedroom. Turn it on an hour before getting into bed and just for half an hour afterwards (if your diffuser has a timer) Lavender is fantastic for insomnia and chamomile is extremely calming. They work so well together.
Try and avoid alcohol and caffeine too late in the evening as both can have a negative impact on our quality of sleep. Eating late too can keep us awake. Has anyone eaten cheese after a meal and ended up having bad dreams?!
Make sleep deprivation a thing of the past. Hoping these tips will help. Sweet dreams.
]]>You wouldn’t mop a dirty floor without first hoovering or sweeping away the dirt. The same for your face. You shouldn’t apply a moisturiser without cleaning your skin first.
Cleansing is the first step in your skincare routine and the most important - it’s essential for maintaining healthy skin. Without proper cleansing, dirt and pollution accumulate on the surface of your skin which can contribute to ageing, congestion and dehydration. Insufficient hydration can leave the skin with redness, dryness and irritation (Dehydrated skin can look wrinkled and aged)Facial cleansing helps the skin maintain a proper level of moisture, it manages pH levels enabling sufficient water and product retention for proper skin hydration.
Our skin produces sebum. Sebum is in fact beneficial to our skin but if it stays around for too long without being washed off it can cause a blockage of the skin follicles, allowing bacteria to penetrate which leads to a dull complexion that can also cause inflammation and acne.
A day doesn’t go by without our skin ageing and environmental toxins accelerate the ageing process. Cleansing is such a simple process and without it your complexion is layered with grime and dirt, which means if you apply other skincare products the active ingredients won’t be able to penetrate into the skin, they would just sit on the surface.
Cleansing doesn’t mean a quick wash and go. If you are exposed to city living or if you wear make up then my advice is to double cleanse. The first cleanse removes make up and grime and the second cleanse will work deeper to remove anything left and to cleanse the pores. I love to use a cleansing balm which I massage into the skin and then remove with a warm cloth, followed by a cleansing facial bar packed with nourishing oils and butters which leaves my skin super clean. Don’t wash your face in hot water. It will strip your skin of essential oils and make it very unhappy. Use lukewarm water to wash and a good couple of splashes of cold water to wake up and firm and the skin.
It’s important to cleanse but don’t over do it - over cleansing can strip the skin of its natural oils and its protective barrier which then can lead to sensitivity and irritation which makes everything worse! A double cleanse isn’t always necessary. It depends on your lifestyle. Its worth it at night to remove the nasties but in the morning a light cleanse is all that’s needed unless you were naughty and didn’t cleanse the night before! and this leads me onto say never go to bed with your make up on (it’s one of the worst things that you can do to your skin) Take the time whatever the hour to remove your make up. 2 mins to clean your teeth, the same to cleanse. Make that a promise to yourself.
There are a variety of cleansers to choose from: cream cleansers, balms and oils are ideal for all skin types, especially drier and mature complexions whilst oily or young skin loves a foaming cleanser. It also depends on how much make up that you wear and the environment that you work or live in.
Try and use a gentle non abrasive cleanser that contains no alcohol and one that is free from synthetic fragrance. Wipes might seem a quick option but they contain many chemicals that can irritate the skin. Always check the ingredients list and if in doubt just get in touch with me.
Regular cleansing helps keep the skin youthful and provides radiance. Its an effective way to achieve a brighter, clearer and happy complexion.
]]>
As a complementary therapy the oils are typically administered via massage, inhalation or for use in the bath. Many have anti inflammatory benefits whilst others are antibacterial helping with skin concerns. Essential oils are used in skincare too as they also have rejuvenating properties.
Throughout their lives women tend to juggle a lot and spin many plates. The same is true for men of course too but I wanted to talk about some of the wonderful oils that can support women throughout the various stages of life: puberty, peri/menopause, pre/post natal, grief/loss and hormonal imbalances.
Neroli - Also known as orange blossom, this beautiful floral is the rescue remedy of essential oils. A natural anti-depressant, its soothing properties can help with anxiety. It’s wonderful for insomnia and, when blended into a carrier oil , is good for stretch marks following pregnancy.
Geranium - Calming and balancing for mood swings and uplifting for fatigue, geranium is a natural hormonal regulator and is soothing for both menstruation and menopause. Use sparingly though as its fresh green floral aroma can be over powering.
Frankincense - A powerful woody and spicy grounding oil that deepens the breath and stops those racing thoughts, bringing calm. During the monthly cycle it can ease cramps when massaged into the stomach and back and is a remarkably rejuvenating oil for mature skin.
Rose - Grief and loss can refer to many things including when your children leave home. You are left with an empty hole and may feel that your children don’t need you anymore. Rose is a stunning heart oil, highly nurturing and works deeply on the nervous system. It was my best friend when my first born left home.
Lavender - The panacea of essential oils, there is nothing this oil won’t do. It helps with hot flushes during menopause, beings immense calm and relaxation, helps with heart palpitations, period cramps, anxiety, depression, insomnia. A miracle oil!
Clary Sage - An oil that mimics oestrogen. It’s highly beneficial in menopause and is a natural antidepressant. It can be used as you approach the last two weeks of pregnancy to stimulate labour and induce contractions (I advise always seeking professional advice before using) It balances hormones and therefore mood and as it contains a chemical called Borneol - a natural pain reliever - is fantastic for cramps.
Bergamot - The sunshine oil. An oil that can adapt to your needs providing both uplifting and calming benefits. It’s useful for promoting a good nights sleep and relieving symptoms of stress-induced anxiety. It’s beautiful fresh fruity aroma instantly makes you feel happy.
There are many different ways that aromatherapy can be used at home in our daily lives.
Try a cup of warm water with a few drops of essential oil next to you on the desk while you work. As you inhale the aroma you reap the benefits. Or you can add essential oils to a carrier oil (try almond oil or similar ) and use them in the bath or massage into your body.
A word of caution - don’t overuse essential oils as your body can become sensitised and always seek advice from a professional aromatherapist with regards to dilution. Certain oils must not be used in pregnancy and never ingest an oil. Treat them with respect and they will look after you.
]]>When I returned to my treatment room last month after the Christmas break it was interesting to see the difference in my clients skin. Not all of them of course! Most come to me regularly so I know their skin very well. I was presented with congestion, puffiness, dehydration, dark circles and dull skin. Christmas is a time when we can overindulge but to see the after affects has been quite startling.
Rich foods, alcohol and sugar are the main culprits and many of my clients had said that their water intake had reduced too. I’m not hear to dictate to you that you must follow a healthy diet at all times with no alcohol, processed foods, sweets etc… but radiant healthy glowing skin makes us feel and look good. It can knock years off our faces. Lots of us invest in regular treatments and quality skincare but sometimes its easy to forget that food can be a powerful beauty tool.
Our diets should include minerals, vitamins and antioxidants which help combat free radicals that can cause damage to the skin by building up our cells causing premature ageing. Antioxidants are molecules that can fight these free radicals. Your body has its own defences but consuming plant based foods such as fruit (especially berries), vegetables, good quality dark chocolate, green tea and coffee (yes you read that correctly!) Meat and fish also provide antioxidants but not as much as fruit and veg.
The list of vitamins and minerals is a long one but I have included those I feel are the most important.
Zinc is particularly good for acne and congested skin. It is a natural skin healer and controls the production of oil in the skin. Good sources are chia seeds, walnuts, pumpkin seeds, tahini and quinoa.
Vitamin A strengthens the skin. It fights free radicals and helps with the growth of new skin cells. It’s found in spinach, kale, carrots, sweet potatoes, pumpkins and butternut squash.
Vitamin C is essential for collagen production. As we age we produce less of it. Collagen is a protein that helps keep our skin firm and strong. Citrus fruit, strawberries, red peppers, kiwis, cabbage and kale are all packed with Vitamin C.
Vitamin E fights free radicals preventing inflammation and protecting the surface of our skin.Try sunflower seeds, spinach, almonds, avocados, olives, olive oil and tomatoes.
Calcium crucial for our teeth and bones is also an important mineral for skin elasticity and firmness. Chickpeas, almonds, hazelnuts, kale, broccoli, tahini and tofu are all excellent sources.
Magnesium is such a superhero that I could write a whole article on it. A deficiency can cause ageing of the skin. It is vital not only for skin health but also our muscles, hair, teeth, bones and the nervous system. Oats, kale, cashews, black beans, pumpkin seeds and quinoa are all rich in this powerful mineral.
If reading this has made you think about incorporating these super foods into your diet, here’s a little tip.
In a jar combine seeds and nuts and eat a large handful daily. Thats your first step to providing your skin with a healthy glow. My favourite way to start the day is a smoothie. Add the following to a blender and blitz:
Two large handfuls of spinach, a large handful of oats, two teaspoons almond butter, drizzle of honey, frozen berries, half a frozen banana, a tablespoon of avocado, coconut water and plant based milk.
Nourish the skin from the inside out. Enjoy.
]]>Personally, I’ve always found them a struggle and whilst full of good intentions I have rarely achieved meaningful changes. If we don’t achieve our goals then we feel that we have let ourselves down or failed in some way.
Let’s be kinder to ourselves. Let’s take a softer approach to our wellbeing this New Year. Tiny changes most days can actually turn into big changes overall. Don’t set any goals, don’t put yourself under any pressure but take each day gently.
Looking after ourselves physically helps us feel better mentally. Do things that make you happy. For me a walk in our local Bushy Park does me the power of good. Taking in nature, chatting with a friend, getting your heart rate up and always saying when I come back home I never fail to say ‘Oh that felt good’…
A good laugh makes you feel amazing. Its energising and liberating. Stress releasing endorphin’s are released into our body and that’s got to have a positive impact.
Learning something new. I’m forever researching fun projects. It’s good to get your teeth into something a bit different and you may discover new strengths or talents.
Get stuck into a new book. Let your mind drift away and take you on an adventure. Its a wonderful way to truly relax with a warming cuppa.
Sometimes its lovely to spend a day on your own but equally connecting with dear friends can be liberating and comforting.
Watch a good film. When you have had a busy day what better way to unwind than to curl up on the sofa and take in some television.
Sleep. Yes! If your body tells you to lie down then take a nap. Set an alarm if you have to get back to something. There’s been much research into this and its wonderful for your wellbeing and paramount for good health. A power nap is good for mind and body. At night, try and get to bed that bit earlier. I started doing this recently… 15 minutes, then half an hour and before you know it you’re in your cosy bed an hour earlier. Such a good feeling.
If you can stretch each morning its a positive way to start the day. It’s good for us and regular stretching can help reduce our risk of injuries, enable our muscles to work more effectively and improve our performance in physical activities.
Bath time. For me, its the best time of the day. I love to close the bathroom door and immerse myself in warming salts or bubbles and of course essential oils. Nurturing, comforting, muscle easing and so soothing. Take extra time for yourself. Light a candle or diffuse some oils, apply a face mask and just relax.
If after reading this you really do want to set yourself a New Years resolution then aim for something that’s reasonable, meaning that its achievable and over a sensible time frame, that way when you succeed you can really feel the benefits, one of which will be the mental satisfaction that it brings (an ideal platform for future achievements).
Improving our wellbeing slowly with slight shifts in our behaviour can mean long term positive benefits and results. Having a positive outlook can make us happy, improve our wellness, bring improved resilience and a stronger immune system.
Small steps. Big changes.
Wishing you all a very happy and healthy 2023.
]]>There's the family conflict.. Which side of the family are we having this year? The current recession and hike in the cost of living- all want to save our precious pennies and be careful. Shopping. Then theres the shopping and the crowds and queues as the big day gets closer. Not to mention the Christmas cards that need to be written.
Well I can’t help with advice for the family! (sorry) Here are some thoughts on those other stress - inducing aspects of the festive season
If you are buying gifts, why not support our local high street and support small independent businesses. Many products are handcrafted and that means that you may pick up something different and unique. You are also supporting these little businesses who work so hard to keep everything ticking along. There are some wonderful Christmas markets to visit locally. They always make me feel so festive.
Times are changing and although its lovely to receive a card is it really necessary to send to your whole friendship group that you see regularly? Why not send to people that you haven’t seen all year and those overseas and for the others send them best wishes by text. Postage is so expensive these days and people will understand especially in the current climate. If cards are a must then share the job with other family members.
If pennies are tight then how about arranging a secret Santa (always fun) for a fixed price. Everyone receives a present and you don’t have to break the bank.
I feel less stressed and more organised when I make lists. I have a list for presents and food. Food is a huge part of Christmas and a big expense. It’s a really good feeling when you tick them off.
If you've got guests staying why not ask them to contribute some wine or ingredients to reduce your bill.
Everyone has their own traditions and routines but a month before the big day I prepare the potatoes. I peel them, par boil them then wait for them to cool. Roll them in flour and freeze them. On Christmas Day I take them out of the freezer and cook them from frozen. Works a treat and saves so much time on the day.
On Christmas Eve I get everyone to help prepare the vegetables so that they are ready for the following day.
For many years now I have cooked the turkey overnight. We often have a huge one as we have lots of guests. I cook it on lowest heat upside down. The family wakes to the smell of turkey and then I turn the heat up in the morning, turn it over and its ready by midday. I cover it and its ready to serve a couple of hours later.
When Christmas arrives and you have a full house do make sure that you take time for yourself. Go and sit in another room quietly. Have a read. Enjoy some peace. Get outside and take in nature. It clears the head and blows away the cobwebs.
If you have a diffuser then add some calming oils to keep you relaxed and those around you!
A favourite blend is Frankincense, mandarin and lavender. Have it on for an hour at a time with a maximum of three hours a day.
I feel less stressed already just writing this! Christmas really is such a special time and I do hope that you all enjoy it. Thank you too for reading my monthly articles.
Merry Christmas and a very Happy New Year.
]]>
This may all sound like doom and gloom but there are so many ways that we can help ourselves. HRT is an option if you have chosen to take that route as it increases your levels of oestrogen helping with all of the above but if you are unable to take HRT there are so many foods that can have a positive impact. These foods are called phytoestrogens and they have a similar chemical structure to oestrogen. Flaxseeds, berries, garlic, peaches, edamame, dried fruits such as apricots, prunes and dates, sesame seeds, tofu and cruciferous vegetables which is broccoli, Brussels sprouts and cauliflower. Vitamin C is also crucial. Bell peppers and citrus fruits contain a high amount.
When looking at skincare for the face make sure that you use milder cleansers. Nothing too harsh that can dry out the skin even more. Always look at the ingredient lists as some may contain chemicals that can cause sensitivities. I swear by facial oil for moisturising; A blend of nourishing natural ingredients that seal in moisture and act as an emollient that strengthen and protect the outer layer of skin. Always use them with a gentle aromatic mist as the water seals in the oil. If oil isn’t for you then switch to skincare which is formulated for mature skin.
For the body I formulate many body oils and body balms which I personally find hydrate the skin more than a cream. A really good tip is to apply oil to your skin before you bathe. As you step out of the bath or shower pat yourself dry and then reapply more oil. This can really help and your skin will thank you for it. I would also recommend taking a collagen supplement. There are many on the market in tablet or powder form with excellent reviews. Vitamin D is also important as it helps skin rejuvenate and contributes to skin cell repair. Hydration is also key. Drink water!
We are now entering the coldest months and the skin becomes even drier. Make sure that you protect this precious organ even more as temperatures drop.
I write this article from my own experience. I do not declare to be a professional menopausal specialist, although from a holistic approach I have completed further training in the complementary field.
Perimenopause happens before menopause for around 4-5 years, (although it can be shorter or much longer for others) You are officially at menopause when you have not had a period for 12 months.Hormone production starts to decline and at menopause we are no longer fertile. The average age for menopause is during your early fifties.
Many women do not understand what is happening to them.
Weight gain for no reason, brain fog, fatigue, aching joints, lack of libido, insomnia, anxiety, depression, hot flushes, thinning skin and hair, acne.
I have arrived at the supermarket without my list asking myself what I needed. I couldn't remember a single item. Getting out of bed in the morning and my joints are aching so much that I’ve hobbled like an old lady. Very little sleep and then trying to function the following day was a challenge. I had panic attacks for no reason and the night sweats which were really unpleasant.
After a while I decided to look at HRT (Hormone replacement therapy). I would normally follow a holistic approach and while my oils certainly helped, for some symptoms I needed professional help. I had spoken to lots of woman who told me that they will never come off HRT as it’s been transformational so I saw a specialist and I tried HRT for around a year. It did help with the night sweats but some of the other issues got worse. It was found that I had a sensitivity to progesterone and I had stop taking it. Within a week symptoms had returned. I wanted to crawl into a corner and just cry.
Determined to get through this I delved deeper into my lifestyle. Overall, it was very healthy. I made sure that everyday I went for a walk which helps both physically and mentally. I enjoy a glass of wine but learnt that I have to decrease my intake otherwise I’d experience heart palpitations.
I decided to tackle the worst issues first; night sweats and lack of sleep so I formulated a spray mist for the night. A blend of: geranium hydrolat (floral water) lemon essential oil, clary sage essential oil, cypress essential oil. When I woke, I’d spray the blend over my chest and keep a damp flannel by the side of the bed. I inhaled essential oils to calm me and balance my mood. Geranium is a hormonal regulator and basil can improve mood. Clary sage is a powerful oil to soothe both the mind and body. I blended a roller ball with those three oils and during the day I’d apply to pulse points and inhale.
Being hydrated is paramount to balancing the hot moments. Evening primrose oil taken orally is a huge help too in alleviating hot flashes. Eating a few Brazil nuts for me personally never fails and the reason I know is that I didn’t take them for a while and the hot moments returned.
Bone health is of vital importance. Calcium rich foods, vitamin D and a diet rich in fruit and vegetables can all help to keep bones healthy.
I knew what I was experiencing was a natural process and that it was time to embrace a different chapter in my life. It hasn’t been an easy journey but there is light at the end of the tunnel. If you are menopausal and are feeling low, please do talk to loved ones - you don’t have to feel alone.
]]>In my garden I grow various lavenders. Lavandula Angustifolia otherwise known as true lavender, Lavandula Stoechas which is the very pretty ‘bunny ears’ lavender, Lavandula Latifolia, known as spike lavender and Lavandula x Intermedia. They all look lovely and smell divine but are they safe? As a plant to look at in your garden….yes. As an essential oil….no.
So here come the words of caution with lavender essential oil. If you are buying the oil always check the botanical Latin name. If your want to be completely safe then True lavender Lavendula Angustifolia is safe for use with children and in pregnancy. There are so many places selling a ‘lavender blend’ What does that mean? Probably a blend of various lavenders with no botanical listed on the bottle. How do you know it’s safe? You don’t.
Lavandula Stoechas contains a high amount of camphor which means that it is unsafe in pregnancy, for use on children and for those who suffer from epilepsy. It’s an oil that I would use with the respiratory system and the musculoskeletal system for those suffering with joint pain and arthritis. A powerful oil, it must be used in lower dilutions. The same with Latifolia, high in camphor therefore not safe with epileptics, pregnancy and children.
Lavandula x Intermedia is a cross between true lavender and spike lavender but still has a higher camphor content so again caution is required.
Did you know that camphor in some of the lavender species can actually induce a fit if you are epileptic. It can cause damage in pregnancy and is too strong for children. Essential oils need to be used with caution and treated with respect. Please always contact a professional aromatherapist if you need advice or are in doubt. Be safe.
But going back to true lavender. What a joy it is. There is literally nothing that this lavender won’t treat.
Insomnia
Stress and anxiety
Burns
Acne
Muscular aches
Eczema
Insect bites
Headaches and so much more.
It’s incredible. That one plant in your garden (The safe variety of course) can treat all of the above.
Here is a guideline to botanical names and common names.
Lavandula Angustifolia - True lavender also may be called
Lavandula Officinalis and L Vera
Lavandula Stoechas - Bunny ears
Lavandula x Intermedia - Lavandin
Lavendula Latifolia - Spike lavender
Healing blends
The scent of lavender is familiar to us all. Fresh, floral, herby. It’s an oil that blends with almost every other essential oil.
True lavender is the ONLY oil that can be used (with caution) undiluted especially with a burn or an insect bite to bring instant relief. Add a drop to your temples if you have a headache and if you need some calm in your life a couple of drops into the palm of your hands to inhale.
For sunburn a couple of drops of lavender and peppermint oil added to a cream or your after sun offers a cooling sensation to bring some relief.
For painful periods add some lavender with roman chamomile if you have it, to a carrier oil or cream and massage it into your tummy to calm and ease the pain.
A word of warning - NEVER ever add essential oils to a bath without diluting beforehand. The oil can sit on the skin causing burns and discomfort in more sensitive areas.
]]>
GUA : To scrape or rub
SHA : Reddish rash (petechiae) blood stagnation, or flow to surface of skin.
The above represents the toxic energy that is released when the technique causes blood to flush to the surface of the skin. It’s the blood rising to the surface as energy is released. The petechiae is a sign that toxic “wind” energy is present below the surface of the skin. The red marks will only appear if you have stuck energy.
Gua Sha is an ancient healing technique that involves the unidirectional press stroking of a gemstone to bring about a fundamental change in the skin by clearing stagnation and accumulation in the channel system that directly correlates and has a profound effect on the health of the skin. By venting the channel system and opening up the pathways that feed the skin, we are able to ignite the skin’s natural healing power and affect long term change.
Gua Sha is performed using gentle press stroking massage movements to manipulate and stimulate specific energy lines and points about the face and body, which help break up blood stagnation, free toxic accumulation, promote lymphatic drainage and increase the life force energy that runs throughout our body.
Gua Sha is an effective facial massage modality that directly affects the connective tissue and muscles to help untangle and iron out fascia that is bound with tension and traps accumulated wastes from stressors of daily life. It helps unwind the tissue, restores mobility and create space for the optimal flow of blood, oxygen, lymph and nutrients.
Gua Sha helps re-pattern the way our skin ages by softening deep seeded facial expressions and emotions that impede the flow of nutrition and ultimately, the production of collagen and elastin. By relaxing tension, we encourage the tissue to settle into their natural space and geography, which allows the skin to function more efficiently.
Gua Sha creates movement that helps tone muscles and stimulates connective tissue and flow of nutrients that feed the skin.
Gua Sha aids in the effectiveness of the active ingredients in topically applied skincare products. Gua Sha brings attention and healing to areas of concern ; puffiness, dark circles, deep lines and wrinkles, blemishes, redness, sensitivity and tight muscles and tension caused by stress that are deeply held in the tissue and memory of the muscles.
How to use a Gua Sha
You start by applying facial oil to the face and neck. Include the back of the neck. You don’t need too much as it is important to have some grip on the skin. Generally use light pressure especially around the eye area but for areas that have tension such as the jaw or the back of the neck then it is fine to use a firmer pressure. Remember always to start light and then build up to a deeper pressure. It must feel comfortable, never painful.
Use a gliding motion against your skin. Hold the stone at a 30 degree angle using the flat side. Many make the mistake of using the stone at a 90 degree angle and then they are missing out on all the surface of the stone.
Start with the back of the neck and then the sides always using an upwards motion. Go up towards the ear as this is where the lymph nodes are which help to reduce puffiness. Then move to the chin and cheeks sweeping out from the middle of the face. Move up to the forehead and imagine a wind screen wiper, wiping to the right from the middle outwards.
There are many more specific moves on the face and around the eyes. If you are unsure or need guidance then please do get in touch. As well as Gua Sha’s there are facial rollers, facial mushrooms and spoons but all can be used in pretty much a similar way to the Gua Sha.
When you first start it is recommended to do a Gua Sha facial every day, even if it is for just 5 minutes then after a couple of weeks use it 2-3 times a week.
Your tool will last you a lifetime (as long as you don’t drop it) Wash in warm soapy water after use and dry with a clean tissue.
So to sum up here are some of the benefits:
Stimulate cell activity; production of collagen and elastin.
Reduce inflammation, puffiness and dark circles.
Minimise fine lines and soften deep wrinkles.
Relieve tension.
Brighten the complexion and create a healthy glow.
Renew facial contour; tone, firm and lift sagging skin.
Feeds the skin and increases the ability to absorb nutrients.
]]>
Would you wear a thick jumper in the hot summer months? Of course you wouldn’t. The same applies to skincare products- a heavy one is fine in winter but not in the summer. Just like your wardrobe, skincare needs to be lightweight. Summer means lightweight products and ‘less is more’
In the warmer months we can perspire excessively which means that we lose precious moisture and in some cases we can become dehydrated. This apples to dry skin as well as oily. Keeping our skin moisturised re establishes the stratum corneum, the outer most layer of the skin which protects from harmful pollutants and chemicals and prevents further dryness or irritation. Always keep the outer layer nourished and hydrated.
Excess sebum which is in fact a natural oil is secreted and gets stuck on the surface of the skin leading to blocked pores, grease and a feeling of stickiness. SPF - an essential product all year round but more so in the summer can clog the pores. This can lead to acne and congestion.
CLEANSING. This is something that I bang on about to my clients. If you don’t cleanse correctly there is a little point in applying any other product. Would you mop the floor without sweeping or hoovering first? The same applies to skin. If you apply products onto a dirty skin they will sit there and won’t have any effect at all.
All year round proper cleansing is key and in summer even more as we produce more sebum.
Exfoliation is important too. Do this at least once a week and if your skin is oiler then twice weekly. Don’t use abrasive scrubs but gentle exfoliants. You'll see such a difference. Your skin will look brighter with a lovely glow and products will be better absorbed. Go gently around the delicate eye area. If you have a hydrating mask then this is the time to do so. Your skin will thank you for the attention.
Antioxidant creams and oils work wonders to hydrate the skin. They protect from environmental damage and they help to boost collagen. Make sure that you are adding green leafy vegetables, berries, citrus fruits and green tea to your diet. Vitamin C is also important. It can help brighten the skin, assist collagen production and help hyperpigmentation. It's also worth thinking about a supplement as Vitamin C is something that most of us are depleted in ( you need huge amounts of fruit and vegetables to make an impact with your levels).
It’s obvious that water is right up the list. Keep yourself hydrated. In the hotter months aim to drink a minimum of 2 litres of water a day. Herbal tea is on the list but not too much tea and coffee isn’t as it contains caffeine which can dehydrate the skin. Other alternatives to hydrate the skin are coconut water, fresh juices and watermelon. Watermelon nourishes and protects the skin. Packed full of nutrients such as Vitamins A, B, C and E which help revitalise, boost collagen, brighten, reduce pigmentation and hydrate the skin. A super fruit for sure!
My summer skincare always includes rosewater, facial oil, SPF and a really good cleanser. I use a cleansing balm followed by a facial cleansing bar. This gives the skin a beautiful double cleanse and I always keep a facial mist with me. I adore rosewater. A natural anti inflammatory, it can cool down redness. Mist your face and chest and instantly feel refreshed. Aloe vera is another favourite (keep it in the fridge) . Its antibacterial, a natural antioxidant and so cooling. Use it on the face and body.
]]>
Having a natural first aid remedy kit to hand that can deal with an array of issues. Keep it at home and take it away with you on your holiday. Those horrible insect bites, cuts, grazes, sunburn. Essential oils can work their wonders all year round but in the summer they really come into their own.
Eucalyptus can cool you down. Add it to a carrier oil and massage into hot sweaty feet. You’ll experience a tingly cooling sensation, which is lovely. It's also a natural decongestant so can help clear the airways when you have a summer cold.
Lavender and Peppermint are a gorgeous balancing combination to heal and cool when you’ve had too much sun - add them to a base cream or oil, then apply to the sunburn.
Peppermint can help revive you when you are feeling fatigued or have a headache coming on. In a carrier oil add a drop and massage your temples or the nape of your neck.
Inhalation via a diffuser or a drop on a tissue can instantly lift you like a burst of fresh air. Inhaling peppermint can help with travel sickness.
Lavender is the panacea of essential oils. I'm never without it. Its a superhero for cuts, burns, grazes and insect bites. It is the only time that I would recommend using neat. Dab onto the area of concern several times a day.
Years ago I sliced into my finger. The cut was deep. Instantly, I reached out for my lavender and within a week the area was healed. The scar overtime became almost invisible.
Lavender is antiseptic, a natural antibiotic, anti-inflammatory and antibacterial. I apply it to my ankles where the insects like to bite you. Apparently unlike us humans they don’t like the smell of it.
Most people are surprised to learn that Geranium oil is a blood coagulant. It is antibacterial and has anti inflammatory properties. If you have a minor cut apply it to the bleeding area and watch the blood stop flowing. It's also another aroma that the insects dislike.
High up on the list like lavender is tea tree oil, which can be used to treat and disinfect cuts and grazes. Any open wound can be prone to infection. Clean the area first and then add the tea tree to a carrier oil and apply to the area. Cover with a plaster or bandage depending on the severity of the wound. Repeat this process a few times until a scab has formed. You may then wish to use Lavender to help the healing process.
Ants in the summer can be a nuisance in the house. Drop some tea tree oil in the area where you think they may be coming in. It’s a wonderful alternative to chemical based repellents.
Roman Chamomile is a lovely oil for children. Use it for a gentle massage if they have a tummy ache or run them a warm bath to soothe and calm them after a long day of running around. The summer holidays are lengthly for children and parents too so you might want to stock up on it!
Blending guidelines:
5ml teaspoon of carrier oil - 2 drops of essential oil. In a bath 10ml of carrier oil - 5 drops of essential oil.
Examples of carrier oils can be sweet almond oil, grapeseed, coconut, sunflower (not the cooking variety)
For children and pregnancy always halve the amount. Avoid Tea tree, Eucalyptus and Peppermint if pregnant. Only buy essential oils that display their botanical name. Always consult a professional Aromatherapist if in doubt. Treat oils with respect.
]]>
Hayfever is actually very common. It's caused by an immune system reaction which is triggered when someone comes into contact with airborne particles such as dust mites or pollen. The immune system thinks that the particles are a danger and harmful to the body, antibodies are then produced, which signal the release of histamine - a natural chemical produced by the body which attempts to banish the harmful substances. It's histamine that causes all the symptoms of hay fever.
It's not just pollen and grasses that trigger hay fever; an imbalance in the immune system, which may have been triggered by medication, can cause symptoms. Drugs can cause inflammation in the gut interfering with beneficial gut bacteria. It is therefore important to look at your diet and ensure that you:
Increase your intake of anti inflammatory foods: ginger, garlic and turmeric are high up the list and nuts, chickpeas and foods high like oily fish, high in Omega 3 are recommended.
Avoid foods that can cause damage to the gastrointestinal system like processed food and sugar.
Check your Vitamin D levels. A lack of it is associated with poor immune function and allergies.
Eat fermented foods.
Try Bee pollen. It is anti fungal, anti inflammatory, antiviral, rich in antioxidants and vitamins. You can buy it in health food stores as granules which you can add to your food.
Take a daily probiotic. They can help improve your gut bacteria and reduce an overactive immune system which is linked to allergies.
You could also see a homeopath as their remedies can be highly effective in treating hay fever.
And then there is aromatherapy (my world….) Essential oils can play a big part in reducing the symptoms of hay fever as well as seasonal asthma.
Inhalation of essential oils is one of the fastest and most effective ways of getting the oils into your system. While electrical diffusers are a wonderful way to inhale them, my favoured product is an Aroma inhaler (at this time of year I formulate a lot of them). Imagine a Vick's stick. If you remember those! If you want a natural holistic approach an aroma inhaler is highly effective. You simply place it at the base of your nostril and inhale. They are concentrated with a bespoke blend of essential oils.
So why is inhalation the quickest and most effective way of getting the oils into your system? The oil molecules reach thousands of receptors in the olfactory membrane in your nose and follow the chemosensory pathway to reach the limbic system of the brain often referred to as the ‘emotional brain’ The limbic system connects with the other parts of the brain that control breathing, memory, stress levels, heart rate and hormonal balance. Molecules are also carried to the lungs and respiratory system often having an immediate effect. Quite incredible and so powerful.
There are many essential oils which can help reduce congestion and inflammation and some that are cooling to help with breathing as well. My favourite oils to relieve the symptoms of hay fever are lavender, tea tree, eucalyptus, lemon, peppermint and chamomile.
As always please contact a professional Aromatherapist to seek further help and guidance when using essential oils. It cannot be claimed that essential oils are a cure. Please seek advice with pregnancy and the elderly. Never ingest essential oils.
]]>
When was the last time that you properly had a good nights sleep? I mean a solid 7-8 hours and woke up feeling refreshed and bouncing out of bed? The majority would say that they can’t remember. Many of my clients say that most nights they're unsettled and their minds simply won’t shut off, they're tossing and turning, too hot, and then only falling to sleep as its time to get up.
We can’t under estimate the effect the pandemic has had on so many of us. The increase in the cost of living and now sadly we're witnessing the terrible scenes of war in Ukraine. It all takes a toll on each and everyone of us. A good nights sleep, the first step to a healthy mind and body, helps us cope. Sleep is vital for our health.
Aromatherapy can be a tremendous help. Essential oils can naturally bring balance, relaxation and calm.
Going to sleep and getting up in the morning at a similar time is crucial for improving your sleep as it keeps your body clock on time. Aim to keep the regularity as much as possible to get the true benefits.
Limit screen usage late at night. The screen light can disrupt our body by reducing the sleep hormone melatonin. Try to remove screens and devices from the bedroom and avoid using at least two hours before bed.
Do you have street lights outside your bedroom which keep you awake. Have a think about an eye mask. (I have a satin one which really does helps).
Herbal teas can help calm the mind. My favourites are Chamomile (pictured) and Lemon balm. Both are natural sedatives.
Soak away the day with a warm magnesium bath before bed. Add a few large handfuls of magnesium flakes and soak for a minimum of 20 minutes. Essential oils diluted in a carrier oil can work their wonders too. Read a book whilst soaking, mediate, do whatever helps you to relax. I just close my eyes and focus on breathing.
Getting enough exposure to natural light during the day is vital. On waking go and stand outside and raise your face to the natural sunlight - it will set you up for a better nights sleep. It also helps lift your mood as sunlight helps to produce serotonin, the happy hormone. There is no doubt that with the longer brighter days that we will start to feel more energised.
A diffuser in the bedroom with a gorgeous blend of soothing calming essential oils can be beneficial. I recommend using one with a timer. Put it on for an hour before bed to fill the room with the subtle fragrance and then for an hour, (or two maximum) when you’re in bed. The aroma can help calm and bring deep relaxation. I recommend adding 10-15 drops of your chosen blend.
Here are my ‘sleep recipe’ diffuser blends:
Warm and comforting.
A rich warm blend to ground and soothe helping to ease a restless mind and create a sense of calm. Vetiver - Sandalwood - Roman Chamomile
Vetiver is the most grounding in my experience. It creates a deep state of calm. (It must not be used if you are clinically depressed) Sandalwood is also grounding and its properties ease the mind. Roman Chamomile is a natural sedative and a powerful oil to help insomnia.
Encourage deep breathing with a herbal aroma.
Lavender - Myrtle - Sweet Marjoram - they refresh a tired mind and bring balance. Lavender is the panacea of essential oils. There is nothing this oil won’t do.Myrtle supports deep breathing and clears the overload of too many thoughts. Sweet Marjoram is a natural sedative and highly relaxing.
Failing that a couple of drops of lavender on a tissue tucked under the pillow can work wonders. Sweet dreams.
]]>Gua Sha has become very popular in the wellness industry in recent years but it is in fact nothing new and has been used in traditional Chinese Medicine for years. It is a natural alternative therapy that involves scraping the skin with a massage tool. The strokes on the skin stimulate microcirculation of the soft tissue which increases blood flow.
]]>It is a natural alternative therapy that involves scraping the skin with a massage tool. The strokes on the skin stimulate microcirculation of the soft tissue which increases blood flow.
Gua Sha is used to address stagnant energy called chi in the body that many believe may be responsible for inflammation. Rubbing the skins surface is thought to help break up the energy reducing inflammation and to promote healing.
Gua Sha’s and other tools such as facial rollers are made out of all sorts of crystals that are used on the face and body. On the face they can sculpt, lift and firm helping to reduce puffiness, diminish dark circles, minimise lines, help with lymphatic drainage and release tension. On the body they can help tone fatty areas, decrease the appearance of cellulite, they can help with water retention and with many sitting at a desk for long periods they can bring relief to stiff necks and sore backs - they are such a powerful tool.
The tools need to be used correctly to achieve the desired results. It is really important to use an oil to make sure that you get the right glide both on the face and body. You don’t need lashings of oil but enough not to drag the skin. Many stones come with instructions on how to use them but I always advise contacting a professional who has trained in this area. The routine doesn’t need to take long. 3-5 minutes is all that it takes and in the long term and when used regularly you really will see and feel a difference. I promise! Start with daily use then after a week ensure that you carry out the routine 2-3 times a week. Regular use supports the lymphatic system keeping the skin healthy whilst also improving collagen production and elasticity. It makes a lovely relaxing routine which you can perform morning or evening. Add some facial massage too for an extra added glow.
There are many different crystals that are used. The most popular and known to many are Rose Quartz and Jade:
Rose Quartz is the stone of love. It carries a gentle and nurturing energy. It is believed to be mood lifting and protective. It is a stone that is connected to the heart chakra releasing deep seated emotions. It encourages self love, self forgiveness and acceptance. It is soothing and calming for sensitive skin. It increases circulation and with the right pressure can also reduce puffiness.
Jade can help with hyper pigmentation and increase blood circulation. It can help reduce fine lines and wrinkles. Jade is sometimes referred to as the lucky stone bringing happiness. It can boost the nervous system and immune system and help with hormonal balance. It is very effective for releasing toxins. A stone that eases the mind and brings harmony and peace.
I have two favourites right now. Green Moss Agate which can give you a boost of energy and stimulate new beginnings, a beautiful Gua Sha and Sodalite which brings calmness and order to the mind. It can help with insomnia. I use it in the form of a facial roller in the evening.
Crystals will last you a lifetime if they are taken care of properly. Clean them with a mild soap with warm water. You can also energetically clean your crystals by running them under cold water and then submerge them with a pinch of sea salt. Bathe crystals under a full moon each month for twenty four hours which helps to recharge their energy. The only time you’d need to replace your precious tool is if you sadly drop it!
]]>
Years ago I used to be one of the sceptical ones. Oil on my skin? Ooh how strange! Won’t it make my face really oily and greasy?
The overall purpose of a facial oil is to serve as an extra level of protection for your skin. It is designed to provide your skin with moisture and lock in hydration. Facial oils are generally anhydrous meaning they are formulated with no water. The oil need not be greasy or heavy on the skin contrary to belief. Blended correctly by a skincare formulator they can contain numerous beneficial components such as vitamins and phytosterols which are plant derived that can help replenish, nourish, restore, hydrate and the beauty is that they contain no nasties. They are free from preservatives, they contain no synthetics or artificial colours, just pure natural ingredients.
Ideally a facial oil should be applied onto a damp skin. If you apply onto a dry skin they won’t be as effective. Because facial oils contain no water using a facial mist is important because it provides hydration allowing the product to penetrate into the skin and it also means that you don’t drag a dry skin. The oil produces the moisturising and nourishing properties and the skin is hydrated using a facial mist, my favourite is rose water.
A facial oil is typically formulated with a mixture of plant oils. These oils create a blend of essential fatty acids, antioxidants and vitamins to create a wealth of properties to help balance, regenerate, restore, nurture, detoxify, soothe and protect the skin.
As we age our skin actually produces fewer natural oils. It can have a tendency to look dull and this is where an oil can not only help with its magical properties but can give the skin a beautiful glow promoting a radiant skin. Many people question me about oily skin. Surely you wouldn’t use a facial oil? Well…. yes you can. An oily skin can highly benefit. If the oil is blended correctly it can actually balance an oily complexion rather than amplifying your skins existing sebum levels. Oily skin can lose a lot of moisture and the beauty of a facial oil is that it can replenish those levels.
Some plant oils can be heavy on the skin with a high comedogenic rating. This means that they will have a tendency to clog the pores. Any professional blending correctly and safely will know not to use these particular oils. They can disrupt the sebum levels leading to an unhappy unbalanced skin.
So don’t you think its incredible that something so natural full of botanicals can have such a positive benefit on our skin? Here are some examples:
Pumpkin seed can have a plumping effect and actually tone the skin.
Jojoba oil mimics our own natural sebum levels.
Camellia oil can pull out the dirt and makes our pores appear smaller.
Pomegranate oil can detoxify and regenerate the skin.
Carrot seed oil can help with hyperpigmentation.
Evening primrose oil can strengthen and soothe.
Macadamia can assist with cell regeneration.
Prickly pear seed oil which contains a very high amount of Vitamin E stimulating collagen production.
And then you add the powerful properties of essential oils which can have anti-inflammatory, antibacterial, balancing, soothing, grounding, calming and healing benefits.
There are several ways to use a facial oil:
As a daily oil used alone onto a damp skin.
As an overnight treatment.
As a boost to an existing moisturiser.
Mixing a few drops with rose water to produce a lighter moisturiser
For use in facial massage and with Gua Sha tools.
]]>
The festive period is behind us. We have said goodbye to friends and family and the colder winter months are upon us. The days can be grey and dark as we wait for Spring to bloom and for many this can be an incredibly tough time of year.
]]>Our bodies need sunshine. Not only to make us feel happy but to provide us with a good dose of Vitamin E. Seasonal affective disorder (SAD) also referred to as the winter blues can affect so many bringing low mood, disinterest, tiredness, depression, anxiety, increased appetite and immense sadness.
The mental health charity MIND states that in Northern Europe an estimated one in ten suffers with SAD. In countries near the equator you rarely hear of this condition.
Sunlight affects our internal body clock and produces the hormones melatonin and serotonin. Serotonin is known as the happy hormone and if we have lower levels in our body it can affect how our nerve cells communicate leading to SAD symptoms.
During the winter months it is important to try and get outside as much as possible. There may not be the warm sunlight that we have in the summer months but walking in nature is a boost for our mental wellbeing. Any exercise releases endorphins into the body bringing increased energy and positivity.
A possible solution to help with the darker gloomy days is to look at wake up lights that gradually create a brightening light, like a sunrise to naturally wake you allowing you to feel energised and ready for the day. At bedtime they can create a fading sunset helping you to sleep and relax you. A light box or lamp which mimics natural sunlight may help as well. You sit in front of the lamp for a period of time each morning to help with symptoms.
Essential oils can be wonderful for improving your mood and can be naturally uplifting.
I refer to Bergamot oil as sunshine in a bottle. Inhaling the oil brings a smile to your face and transports you to a warm sunny climate. It calms, relaxes and restores. It can help a racing heart and is a natural antidepressant bringing balance to the body.
Neroli oil is described as the rescue remedy of essential oils. The aroma is divine. It provides emotional support. It is calming and balancing and a favourite of mine to treat anxiety.
Sweet orange oil brings positivity and courage. It brings happiness, brightness and light. It can increase serotonin levels.
Peppermint oil is energising and stimulating. It combats fatigue and aids focus.
The oils that I have mentioned so far are calming, uplifting and also energising but with SAD it is also important to feel protected and grounded.
Vetiver oil is one of the most grounding oils that I have used. It provides support to the nervous system and also provides gentle sedation bringing restoration and calmness.
Frankincense oil is deeply relaxing and deepens the breath in times of stress and anxiety. It improves focus and concentration too.
Patchouli oil is calming to mind, body and spirit. It is incredibly beneficial to those suffering with depression.
Cedarwood oil boosts emotional strength and stability. An oil to provide support and strength during difficult times.
You can use essential oils in so many ways. Inhalation via a personal aroma inhaler. Electrical diffusers. Oil burners. Relaxing in an aromatic bath. Spritzing your bed linen. Room sprays to create a subtle aroma. Massaging the body using oils and lotions. Essential oils have powerful physiological and physical benefits which can induce calm, balance, restore, uplift, focus, ease muscular aches and pains and a wealth of other properties.
It cannot be claimed that essential oils are a cure for serious illnesses. Please seek professional advice before using them and with pregnancy and the elderly. Never ingest essential oils.
]]>