The Renal System

The renal system is one of the smaller systems. It is made up of the kidneys, ureters, bladder and urethra. When the renal system isn’t working optimally, we tend to know about it e.g. by having a urinary tract infection and the like.

Kidneys are the kidney bean shaped organs that are located to the back of the body underneath the rib cage (much higher than most people expect). Kidneys are interesting. They are made up of the capsule, cortex, medulla, nephrons, tubules and the renal pelvis.

Inside the Kidney: The capsule protects the kidney. The cortex is a layer of tissue. The medulla is the processing plant of the kidney. The nephrons produce urine. The tubules reabsorb water. The renal pelvis collects the urine and takes it to the ureters.

Ureters (of which there are 2, one for each kidney) are about 30cm long and take the urine from the kidneys to the bladder.

The bladder is a muscular sac which holds the urine. It will stretch just like any other muscle. At the bottom of the bladder is a ring of muscle that keeps the urine in the bladder. This ring of muscle isn’t under conscious control. When people don’t fully empty the bladder, this can be a problem leading to increased risk of UTI’s.

The urethra is the tube from the bladder to the toilet. Here there is another ring of muscle but this time, it is under voluntary control. We open this when we decide to go to the toilet. When increased or unfamiliar bacteria gets into this tube we are again at an increased risk of having a UTI. 

Two top tips of today…
1.       Wipe front to back not back to front after using the toilet.
2.       Empty your bladder following intimate times.

While the renal system is small – it does a lot:  
1. Formation and secretion of urine. Part of this process is filtering waste and the reabsorption of things like water. The reabsorption happens through a process called osmosis. When anti-diuretic hormone (ADH) is produced by the pituitary the kidneys conserve water by concentrating the urine.
2. Production and secretion of hormones which controls the making of red blood cells.
3. Regulation of blood pressure through the control of blood volume.
4. Controls balance of water, salt and potassium in the body. This has a lot to do with electrolyte balance.
5. Controls the acidity of the blood and other bodily fluids – the aim is for the blood to be just over neural pH.

Contents of Urine

95% Water
Salts
Uric Acid
Urea
Minerals
Toxins such as alcohol, drugs etc.

Healthy urine is a clear yellow colour and doesn’t smell too much. Sometimes the colour changes if, for example, you take certain medications, eat certain foods or are ill. The contents of urine can tell us a lot, as often things are in the urine that shouldn’t be. If you have any concerns about your health, please contact your GP or 111.

Complementary Therapies

Reflexology can work the reflexes of the renal system. The kidneys, ureters and bladder can all be worked in a session.

Essential oils are sometimes said to have a diuretic effect.

Crystals are also said to be able to support the renal system.

Reiki remains a non-invasive method of balancing energy through all systems of the body, including the renal system.

Send me a message if you want to know more!

The Aura

The aura is simply an umbrella term for someone’s subtle energy. Each of us are energy bodies and as physics dictates, each cell in and around us is vibrating. Everyone has an aura. Some healers and psychics see this energy/vibration in colours and so believe that they can see the aura/colours surrounding someone. Some therapists/healers believe that the colours seen mean something about the person. Below are simply suggestions of what the colours mean and the chakras they are linked to. This is not an exact science.

The Colours

Red: well-grounded, energetic, strong-willed (ROOT)

Orange: adventurous, thoughtful, considerate (SACRAL)

Yellow: creative, relaxed, friendly (SOLAR PLEXUS)

Green: social, communicator, nurturing (HEART)

Blue: intuitive, spiritual, freethinker (THROAT)

Indigo: curious, spiritually connected, gentle (THIRD EYE)

Violet: wise, intellectual, independent (CROWN)

Please see the chakra post for more information on that.

How to have a go at seeing someone’s aura:

Step 1: Ask the lovely person you have chosen to stand against a blank wall
Step 2: Move backwards to allow for a good amount of distance between you
Step 3: Squint your eyes slightly and you can try slightly relaxing your eyes (so things also most look a bit blurry). You are more likely to see the aura in your peripheral vision.
Step 4: With time and attention, wait without expectation…  

Don’t worry if you can’t see it, you might be less of a visual person and pick up energy through touch for example. Also, don’t go to an extreme and then end up hurting your eyes!

If this is too far-fetched… It might be more helpful to see auras as someone’s ‘vibes’ or vibrational energy. You might be able to work out the size of your aura by noticing when someone comes a little bit close to you, they would be entering your energy zone/aura. We all have our comfort zone. If it’s still too much for you to get on board with aura’s then maybe focus on the physical body first before trying to look beyond it.

As far as the science goes, there isn’t any, except experiential evidence. It’s said that special equipment can see someone’s aura, but not everyone has access to that. Different practices/belief systems believe different things about the aura and use it in different ways. How seriously someone takes the aura colours is up to the individual.

Sadly, I cannot see people’s auras in colours, but I certainly pick up on vibes. Children and dogs are also said to be very in tune with other people’s vibes. As a reiki practitioner I work with the same energy that is present with auras, but instead I sense it through my hands. Essential oils and crystals are also said to have different aura properties.

I love talking about all things different, unique and experiential. So, let me know if you want to talk energy…

Where the focus goes, energy flows.

References:
Reiki Diploma – Centre of Excellence
https://www.healthline.com/health/what-is-an-aura#how-to-see-it

The Reproductive System

Its an extra special challenge to narrow down this system. Quite simply put, its almost impossible. Here is a short summary of the structure of both the male and female reproductive systems. After reading this, you might be interested to read up more and read future blog posts on menstruation, conception, infertility and pregnancy. Every day is a learning day!

The Female System

Internal Female System

Ovaries: Almond sized glands that store eggs. At birth, they contain about 1 million immature eggs. No more can be formed through a woman’s life. The eggs live in sacs or follicles. After puberty, one or sometimes more follicles will develop each month. Ovulation is the rupture of the dominant sacs, and an egg is released. Ovaries also secrete progesterone and oestrogen.

Fallopian Tubes: These actively seek out and collect the eggs from the ovaries. If sperm are present, they will swim up to the fallopian tubes. Fertilised or not, the egg typically continues to travel down this tube to the uterus.

Uterus: This is the hollow chamber known as the womb. It responds to hormone secretions and the layers of tissue thicken each month in preparation for an egg. These layers would nourish the egg if fertilised. If no fertilised egg attaches then the layers of the uterus are shed - known as having a period.

Cervix: The cervix sits between the uterus and the vagina. It allows sperm to enter and secretes a mucous to help the sperm on their journey. In childbirth the cervix dilates to allow the baby to pass through.

Vagina: This is the muscular passageway that forms a channel for menstrual fluid and the site of penetration during sexual intercourse.

External Female System

Mons Pubis: This is the protective pad of fat that is covered by hair during puberty.

Labia Majora and Minora: Majora are two large folds of tissue that protect the entrance to the vagina. Minora are two smaller folds within the majora that also create a hood for the clitoris.

Clitoris: A small sensitive organ that contains erectile tissue and reacts in the same way as the penis. It fills with blood and swells.

Also around this area is the urethra which is the passageway for urine and the anus which is the passageway for faeces.

Breasts

The female breast consists of 15-20 lobes that radiate from the nipple. Each lobe contains milk producing glands. Each cluster of glands drain into a duct, and it makes it way to the nipple. The function of the breasts if to produce milk after birth but sometimes this can happen in late pregnancy.  There are three types of tissue that make up the breast are glandular, fibrous and fatty. Hormones wise, prolactin stimulates milk production and oxytocin causes the breast to expel the milk. The pituitary in the brain controls both the prolactin and oxytocin levels in the body.

The Male System

Prostate: This is a gland below the bladder that also surrounds the urethra. It produces two secretions, one for the urethra and one is part of the seminal fluid. It tends to enlarge in men over 60 and this means that the bladder doesn’t completely empty.

Testes: These are also glands that produce and store sperm and also produces testosterone. Fun fact, male testes develop in the abdomen when a foetus and then they descend just before birth.

Scrotum: This is skin that encompasses the testes. The scrotum allows for temperate control of the testes, as when it’s hot the scrotum allows the testes to move away from the heat of the body and the reverse happens too, with the scrotum contracting to move the testes closer to the body when they are chilly.

Epididymis: This is a tube that connects the testes to the vas deferens. Immature sperm develop and are stored in this tube.

Vas Deferens: This tube connects the epididymis and the urethra. This is the passageway for sperm.

Penis: This is the main external sex organ, and it is made up of erectile tissue. Blood fills the penis in order to transfer sperm to the vagina.

Urethra: Connects the bladder to the outside world and is the exit route for urine.

Seminal Vesicle: This structure produces secretions for semen.

Puberty - A Brief Summary

For girls this happens around 10-14 years old and for boys around 13-16 years old. In girls, hormones start to stimulate the ovaries into developing follicles and ovulation begins. Whilst, for boy’s testosterone increases and sperm production begins. Both girls and boys develop pubic hair. For girls their breasts develop. For boys, their voices break, and larynx enlarges. Both girls and boys develop in height however boys increase in muscle whilst girls have an increased in fat. For girls, their hips get wider in preparation for carrying a baby. Both girls and boys experience a new type of perspiration which can cause body odour. Acne can also occur.

Complementary Therapies

Reflexology: During reflexology, the reflexes for ovaries/testes, uterus/prostate, fallopian tubes/vas deferens can be worked to aid with imbalance. 

Aromatherapy: Oils can assist with the reproductive system. For example, some oils contain similar properties to oestrogen and clary sage is well known to work with the reproductive system in females.

Contact me about treatments or if you have any questions.

More on menstruation, conception, infertility and pregnancy in future posts.

Reflexology

If you’ve ever wondered about the what, who, when, where and how of reflexology, this could be for you!

Modern Reflexology
Modern reflexology came into being following the work carried out by Dr. William Fitzgerald on Zone Therapy. He showed that the body is split into 10 zones. The organs within each zone are energetically related, and so can influence each other on an energetic level. As an example, kidneys and eyes are in the same zones (2 & 3). Many reflexologists have found that eye problems go hand in hand with kidney weakness in some clients.

Where are the Zones?
The 10 zones start in each of the toes and fingers and work their way up to the head.

How does a reflexologist use Zones?
When treating a client a reflexologist may notice an imbalance in an organ. As well as working the imbalanced organ, the reflexologist may pay particular attention to the other organs in that zone. By treating any imbalance in these secondary organs, they are providing a more complete treatment which should lead to a better resolution of the problem.

At the very least, these are the benefits:

• Helps relaxation
• Improves mood
• Aids sleep
• Helps relieve tension
• Improves a sense of wellbeing

‘Most people note a sense of well-being and relaxation; however, sometimes people report feeling lethargic, nauseous or tearful, but this is usually transitory, and reflexologists believe that it is part of the healing process’ (Association of Reflexologists).

What happens during a treatment?
On your first visit to a reflexologist, they should take a medical history. The client will be asked to sign a consent to treatment form (online or in person) which will be kept confidentially. In most cases, the only items of clothing a client would have to remove is the shoes and socks. From here the therapist will use their hands to apply pressure to the feet (or sometimes lower leg, hands, ears or face). Generally, the experience should be relaxing but some minor discomfort may be felt. At the end of the treatment, the client can give feedback to the therapist and the therapist will recommend a course of treatments (sometimes just one or two treatments!).

Foot and Hand Charts
Currently there are several charts in use: empirical charts (gathered from personal experience), traditional Chinese charts, artistic charts (these are not usually accurate), ancient charts (elements have been lost from these charts throughout time) and reiterative charts (charts based on the body’s image – often built on the zone system).

How does it work?

The theory is that reflexology helps the body to restore its balance naturally.
There are four ways in that reflexology works:

1. By applying pressure in reflexology works with the nervous system, as it sends a calming message throughout the body
2. It reduces pain by reducing stress and improving mood
3. Reflexology helps decongest areas of stuck energy to help keep energy flowing smoothly around the body
4. Reflexology began with ‘zone theory’ which is described above. This theory is closely linked with the nervous system (point 1 above).

Who can have reflexology?
The Association of Reflexologists say that reflexology is a therapy is suitable for anyone at any age (from new-born babies to those receiving end of life care). However, there may occasionally be times when it is not suitable to provide a treatment, for example if the client suffers with varicose veins, ingrown toenails, bruises, cuts, foot fractures, athlete’s foot or a foot sore.

I hope your questions about reflexology have been covered but please do contact me if you want to find out more or try it out for yourself!

References
https://www.aor.org.uk/home/what-is-reflexology
https://www.healthshield.co.uk/the-benefits-of-reflexology/
https://www.thetherapy-works.com/phdi/p1.nsf/supppages/5547?opendocument&part=3
https://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/how-does-reflexology-work
https://www.laurenslade.com/why-are-reflexology-charts-different/

The Digestive System

The major thing to take away from this is that the digestive tract is the ‘second brain’. It has 100 million neurons. Your digestive system THINKS! On top of this, the balance of microbes in the gut is so important to wellbeing. If all you take away today is not to underestimate the digestive system’s role in health, that’s enough!

Remember that we eat and digest in order to live and function. Purposes of eating range from making energy, growing, insulation and keep body processes going. It’s also interesting that much of our digestive system is not in our control, it happens automatically. However, that doesn’t mean we can’t help ourselves and others make healthy choices. Stress has a huge impact on the digestive system (which I have learnt the hard way). Notice if this is you too.

The Journey of Food

Step 1: The Mouth
Before you even realise it, the sensing of food can start your digestive system off. Saliva starts being produced. You take a bite, and the mouth starts to break mash up the food. Help the stomach out by chewing for longer than normal. The enzymes in the saliva start the process of chemically breaking down the food as well.

Step 2: The Pharynx and Oesophagus
You swallow what’s in your mouth and the contents makes its way down into the throat. The food is pushed through the oesophagus and into the stomach by small contractions (otherwise known as peristalsis). A ring of muscle (like a squid ring) lets the food pass into the stomach and closes to keep it there. Heart burn is sometimes due to this squid ring not effectively keeping the stomach acid in the stomach.

Step 3: The Stomach and Small Intestine
The stomach is like a sac and it continues to mix up the food. Strong acids and enzymes live in the stomach which work on making the food become a liquid like paste. When the food is like this, it is ready for the small intestine. The small intestine contains the duodenum, jejunum, and ileum. The duodenum is largely responsible for the continuing breakdown process, with the jejunum and ileum being mainly responsible for absorption of nutrients into the bloodstream. The small intestine is where most of the nutrients is absorbed and is 7 metres long! The food also moves through the small intestine with peristalsis. Nutrients are absorbed through the walls and into the bloodstream.

Step 4: The Colon, Rectum, and Anus
What’s left goes to the colon which is 1.5 metres long. The colons job is waste processing, so that the excretion of waste is easy and convenient. Any remaining water is absorbed into the body here. The rectum is a 12cm long passageway between the colon and the anus. Along with another couple of rings of muscle, the anus and pelvic floor stops stool from coming out when its not wanted. You hopefully have a well-timed, well-formed stool to show following all of this hard work.

Organs That Help

Pancreas - Factory for digestive enzymes.
Liver - Secretes bile and processes the blood coming from the small intestine containing the nutrients just absorbed.
Gallbladder – Storage room for bile until its needed.

Complementary Therapies

Specific stomach and intestinal massages can be helpful to aid digestion. If you are struggling with digestion and want to know what you can do – let me know!

Certain aromatherapy oils can really help soothe or stimulate the digestive system. The well-known remedy is peppermint. However, be mindful that this oil is very powerful and has lots of contraindications. Maybe start with peppermint tea to see how you feel about it.

Reiki and crystals have helped me with digestion. Improve your awareness of your body by placing your hands on your stomach last thing at night or first thing in the morning and feel for energy.

Yoga has been well known for a long time to aid digestion and soothe digestion. Typically twists along with flexion and extension of the spine are the poses to help.

Diet is the most obvious influencer on gut health. I am not qualified to offer much more advice than make sure you are getting in your fruit and vegetables. For me, a reduction in my sugar intake has really helped settle my symptoms.

While, like everything in life, the digestive system could be more complicated. There is certainly more to learn. For now, just take your time to follow this process in your mind next time you take a bite.

Know that you can reach out to discuss the complementary therapies available that may help and if you want to take your learning further, I suggest the book ‘Gut’ by Giulia Enders.

References:
https://www.webmd.com/digestive-disorders/digestive-system

The Reiki Story

This is the story of how Jikiden Reiki came to be…

Dr Usui (1865-1926) was a principle of a University in Kyoto, Japan. At the time he was a Christian. He was not rich but instead a well-travelled and well experienced man. One day, a student asked him to show a method of healing as it would have happened at the time Jesus was alive. Following this, he began a lifelong quest to find out why healing in this form had disappeared from the world. He travelled to try and find the answers. He went to America and worked in the University of Chicago. Here he obtained his doctorate degree in Theology. However, he didn’t find the answers he was looking for!

On his way back to Japan, he realised that Buddha had performed similar miracles to what Jesus had done. He spoke to lots of Buddhists and felt the answers were still unclear. He ended up at a Zen monastery where he spoke to a monk. The monk explained that they heal the spirit as priority over healing the body. He stayed at the Buddhist monastery where he studied. Still no answers!

He learnt Sanskrit so he could read traditional writings that were not translated into any other language. Doing this he found that the answers to healing were symbols, formulas and the description of how Buddha had healed. At this time, he thought he knew how to heal but didn’t have the power to. After speaking to a friend, he went to Mount Kumara to meditate and fast. He hoped to find spiritual clarity. Other versions of this story suggest he was preparing for life beyond this earth.

Dr Usui climbed the mountain and found a place to sit that faced East. Each day he threw a stone off the side of the mountain to keep a track of his fast and meditation. On day 21, he woke up, but it was all dark. Dr Usui prayed for enlightenment and threw the 21st stone off the side of the mountain. A light appeared and was getting brighter while coming closer towards him. Initially he was scared but then accepted the enlightenment. The light became so big and then hit him directly in his 3rd eye. He thought he had died! Following regaining consciousness, he was euphoric. He saw Sanskrit letters which communicated the secret formula to life force and how to connect with it. He memorised each one. He was full of energy even following his long fast.

He was so excited to tell his friend and started to run down the hill. On his way, he stubbed his toe and it started bleeding. When he went to touch his toe he realised his hands felt different and the bleeding along with the pain stopped rapidly. His hands became very hot. He continued to make his way down the hill. He had his first meal following his fast and also healed a young girl from swelling and pain.

He spent years giving out reiki treatments for free. He also worked out that the symbols he saw helped reiki students become attuned to the energy. He passed on reiki to others and trained 16 teachers in Japan. One of his students, Dr Hayashi continued Dr Usui’s teachings. Dr Hayashi set up a reiki clinic in Tokyo and also trained 2 women who continued the legacy. One of these women was called Takata. She carried on the teachings and trained 22 reiki masters. From here, reiki spread throughout the world. Dr Usui hopes that we can find the ultimate purpose of life which is to find complete peace of mind.

References:
Jikiden Reiki Training Shoden and Okuden
Reiki Training Level 1 and 2

The Respiratory System

Welcome to your mini anatomy and physiology hit this month! It’s important to have some foundational knowledge about your body for awareness, empowerment and to then to later understand some more complex topics such as pranayama in yoga!

So first, lets get to the crux of it. The respiratory system works with the circulatory system to provide the body with oxygen and remove waste. Breathing generally happens without conscious awareness (you don’t need to think about it) however you can change your breath consciously (for example when you practice yoga or meditation). It’s pretty cool that you can breathe both ways.

When you breathe in (inspiration) the air travels through your body in this order:
1. Nose (nasal cavity) OR Mouth (oral cavity)
2. Throat (pharynx)
3. Epiglottis (like a movable flap just above the larynx that prevents food and drink from entering your windpipe)
4. Larynx (voice box at top of airway)
5. Trachea (windpipe)
6. Bronchi (two large tubes that carry air from your windpipe to your lungs)
7. Bronchioles (smaller air passages like branches from the two bronchi)
8. Alveoli (like lots of microscopic bunches of grapes where gaseous exchange takes place and oxygen gets diffused into the blood)

Expiration (or breathing out) starts when the diaphragm relaxes, the volume of the lungs get smaller, the pressure in the lungs increases and then the air escapes for the lungs pressure to become equalised again.

Lungs: Hopefully it’s not a surprise that most people have two lungs. However, interestingly, the right lung has three compartments whereas the left has two lobes. The left lung is smaller due to the heart being a bit bigger on the left side! Serous membranes inside the lungs allow the lunge to move in breathing without causing friction.

Diaphragm: This is a sheet of muscle which is in a dome shape that separates the chest from the abdomen. The diaphragm and intercostal muscles allow breathing.

Alveoli Fun Facts:
- There are 300 million alveoli in two adult lungs
- They have a super large surface area to provide room for lots of gaseous exchange
- They have thin walls and are covered in capillaries
- They are one cell thick
- They have a wet lining to dissolve gasses

There are two types of respiration…
External Respiration = breathing! Oxygen starts at around 21% and then on the breath out reduces to about 17%.
Internal Respiration = cells producing energy.
Respiration can change depending on levels of fitness, your emotional state and/or illness.

Another Fun Fact! Carbon Dioxide is considered a waste product. However, it is essential to life. Carbon Dioxide is like a divorce lawyer – it allows the oxygen to be absorbed by the haemoglobin in the blood.

THE THERAPIES -

Massage can help with respiratory function due to loosening and lengthening muscles that have been contracted and therefore would be impacting effective breathing. Relaxation during massage can slow the breath down and help initiate the rest and digest phase.

Aromatherapy offers many oils and blends that can open and assist airways so many ways. For example, eucalyptus oil has been known to help with many respiratory conditions.

Reiki and Crystals have anecdotally been said to affect the respiratory system. While studies are limited in this area, clients have spoken about their breathing changing during sessions. At the very least, if the client feels relaxed, the rest and digest phase can be of benefit to the client here also!

Yoga is based on being able to breathe. As you have probably read in the previous blog, the very foundation of yoga is to link movement with the breath. Yoga can help with moving from unconscious breathing that may be limited in some way to breathing consciously. A true yogi’s life is not measured by days, but by the number of breaths they take.

I highly recommend reading “Breath: The New Science of a Lost Art” by James Nestor. Life changing information! In another post, I will be talking more about breathing but on a less scientific level. For now, please remember LONG, DEEP, SLOW breaths are best.

Panic attack breathing gets us nowhere.

If you have any questions or want to know more, email me or message me!

Reference: Nestor, J. (2020) Breath: The New Science of a Lost Art by James Nestor. Penguin Books.

Yoga

What is yoga all about anyway?

The first thing people say to me when they find out I’m a yoga teacher is
“I can’t do yoga, I’m not flexible”. I will continue to reply with “That’s not what yoga is about”.

Yoga is a long term practice and healing method through movement which is connected with the breath. It is the art and science of living. With yoga, ‘practice makes permanent’. It aids self-discovery and self-awareness. The tools you learn on the mat, you can take into your life. Yoga is about bringing harmony between the body and mind. It’s learning to meet yourself where you are, riding the fluctuation and changes in your body and growing through what you go through. Yoga helps you find your way.

Sure, you can build on your strength and your flexibility in a yoga class. You can optimise your body. However, yoga is not limited to the physical. You may also get some temporary relief and relaxation. However, yoga is not only about brief intervention. Yoga isn’t a random 60 minute class or a quick fix.

Oh, if only yoga was a tablet…

Where did it come from?

At no point was there an ‘original yoga’. The entire life span of yoga was an evolution. The reason yoga has lived on is because it has changed to meet the needs of the people. Lineage is a contentious point, it often involves ownership. No-one owns yoga. Its not religious, however, Tantrism, Hinduism, Buddhism and Jainism had major influences in the philosophy of yoga.
We know that that the first indications of yoga came about around 2,000-3,000 years before Jesus lived. Yoga developed and changed so much since then that I would have to write a small dissertation to explain all of it. A major point in its history is Patanjali who is said to be one of the most influential writers of Sanskrit works including the yoga sutras (which is a text about theory and practice). Since then yoga continued to develop and change until in 1893 when someone from India led a conference about yoga in the USA. They took out the bits that wouldn’t be so accepted and added some new bits in. From there yoga continued to take over the world and meet the needs of the people.

Why is yoga so wonderful?

1. Yoga is a chance to explore the mind-body relationship

2. Yoga is a method to help connect to feelings

3. Yoga is an aid to diffuse stress

4. Yoga can ease pain across a range of conditions

5. Yoga can help improve your breathing (e.g. by generally making each breath slower and deeper)

6. Yoga can improve flexibility and strength

7. Yoga encourages development of a positive self-image, as more attention is paid to nutrition and the body as a whole

8. Yoga can help improve circulation and cardiovascular conditioning (e.g. lowering heart rate)

9. Yoga connects us to the now - the only thing that really exists

10. Yoga cultivates inner peace and calm

So how does this apply to me?

Know that everyone can practice yoga. Its a journey, not a destination. There is so much more to yoga than being able to touch your toes! Don’t let the Instagram yogi’s put you off. I personally love it when a student comes to class having never been before, struggle to follow verbal ques, doesn’t know their right from their left and then over time they identify things about their body that only they could observe on a subtle level. An experienced yogi isn’t able to do every contortionist pose, an experienced yogi knows themselves (physical to spiritual) inside out and back to front.

In a world where we have become so disconnected from ourselves and others,
why not take some time to check in?

https://www.yogaalliance.org/learnaboutyoga/aboutyoga/benefitsofyoga

The Cardiovascular System

It seems reasonable to start with the heart. Its about the size of your clenched fist and while it does sit almost in the centre of your chest, the left side is slightly larger. It has four chambers, along with a host of valves, layers of tissue and linings, ventricles, atriums, arteries and veins. Its purpose is to pump the oxygenated blood around the body and pump the de-oxygenated blood to the lungs where it will pick up oxygen.

The tissue inside the heart is self-beating. For this to happen an electrical signal comes from within the right atrium (from the sinoatrial node). However, the nervous and endocrine system also impact on the rate that the heart beats (slowing it down or speeding it up).

Veins, arteries and capillaries help the rest of the body live. Veins go towards the heart and are elastic tubes with valves which prevent the back flow of de-oxygenated blood. Arteries contain oxygenated blood and are large hollow tubes that go away from the heart. They have thick muscular walls so that it can cope with the higher pressure. Capillaries are fine blood vessels which are only one cell thick which allows goodness such as nutrients to pass through them. Capillaries are the connections between the veins and arteries.

Blood, another vital part of the circulatory system. Blood transports nutrients, oxygen, waste materials, hormones and white blood cells to infected sites. Blood also protects the body by being involved in temperature control, healing of wounds, fights against invading organisms and clots to stop bleeding. Blood is made up of red blood cells (carry the oxygen), white blood cells (infection fighters), platelets (for clotting) and plasma (contains all sorts e.g. hormones and enzymes).

Massage can help increase blood flow, reduce heart rate and lower blood pressure (which can explain why you might feel dizzy when you get up from the massage table after a treatment). We know that stress can impact on the circulatory system, such as increasing blood pressure, and so massage can help reduce the impact of stress on the body and then in turn on the different body systems.
Aromatherapy can involve oils that are hypotensive or hypertensive and so caution should be taken when choosing your oils if you have high or low blood pressure. The nervous and hormonal system impact on the cardiovascular system. So, if you become relaxed in a treatment, your cardiovascular system may indeed feel some benefits.
A number of crystals have been identified for the physical heart, blood pressure and circulation. Contact me if you are interested in using crystals along side conventional treatment for your condition.

Now that it’s coming up to Christmas, go gentle on your cardio system by eating right, exercising and being generally kind to your body.

If you have any questions or want to know more, email me or message me!

Aromatherapy

“Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it's called essential oil therapy. Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health” (Healthline).

An essential oil is a natural oil collected, typically, through distillation. The oils have the characteristics of the plant or the source it was extracted from. It’s the highly concentrated goodness of leaves, flowers, twigs etc.

Oils are absorbed into the body through the respiratory system or through the skin (in the main).

Skin: According to studies, molecules under 500 dalton can get through the skin’s barriers. Once it is at the fat layer (please see skin post), it can be absorbed into the blood capillaries and lymph. The circulatory system transports the molecules around the body.

Respiratory: the oil is sensed by the 40 million sensory neurons in the nose, the oil then travels to the olfactory cortex where the conscious perception of the smell happens. From here it ends up in the limbic system (which controls things like blood pressure and heart rate). From here it goes to the cerebellum where the interpretation of the smell happens. The molecules are introduced into the circulatory system and then oils leave the body through the urine, lungs, skin or faeces.

While there are a multitude of benefits to aromatherapy, here are a few healthline have found. Aromatherapy could help manage pain, improve sleep quality, reduce stress, agitation, and anxiety, soothe sore joints, treat headaches and migraines, alleviate side effects of chemotherapy, ease discomforts of labour, fight bacteria, virus, or fungus, improve digestion, improve hospice and palliative care and boost immunity.

Blending Methods:
Enhancing – looking at pairing up oils that have similar qualities e.g. anti-viral oils used together
Classical – this is looking at the balance of top, middle and base notes to create harmony in the blend
Balancing – some oils are deemed to be stronger smelling than others e.g. eucalyptus is a stronger smell than clary sage. This method ensures no one oil dominates the blend.

Top, Middle and Base Notes:
Top notes are sharp and clean, they tend to be the more citrusy smells. They don’t last very long but they tend to be the first smell people notice in a blend as they evaporate first. Lemon is a typical top note.
Middle notes are used to give body to a blend. They tend to be warm and soft in smell. Lavender is a typical middle note.
Base notes are used to deepen and centre the blend. Base oils can slow down the evaporation of the top notes. A typical based note could be something like patchouli.

Oil Safety:
There are a number of contraindications (reasons to adapt or not have a treatment) so it is really important you talk to an aromatherapist to see which oils are safe for you. Oils can cause irritation, phototoxicity, sensitisation and general toxicity – this is another really important reason to reach out and get advice about how much of the oils to use and which ones. Please always dilute your oils. If you are blending at home for family and friends, it’s still necessary for you to label your blends with the latin names of the oils (so that people know exactly what toy have given them). This can be really useful if someone has a reaction to the oils you give them. Aromatherapy should not be used in replacement of medical treatment. If you are worried about using oils with conventional medical treatment, have a quick chat with your specialist or your GP.

You can have aromatherapy in isolation e.g. in a bath oil or you can have it as part of a massage. An aromatherapist can look at your conditions or needs and blend with the oils that could help that and suggest the best way for the oils to enter the body. The therapist may use a combination of blending techniques to really aid your treatment. I personally love aromatherapy and have felt the benefits myself. I also really enjoy blending for clients. Get in contact if you have any questions, as aromatherapy is a bit of an information minefield.

Top Tip – use an essential oil diffuser that is electric, not diffusing by burning a candle. Burning by candle is not only environmentally less safe (fire hazard) but also the heat can burn the oils (if not monitored) meaning you don’t get the benefits.

https://www.healthline.com/health/what-is-aromatherapy
https://www.healthline.com/health/what-is-aromatherapy#benefits

The Endocrine System

The endocrine system is comprised of many glands that secrete hormones (which are chemical messengers) into the blood stream. Hormones are made up of protein. The hypothalamus in the brain links the endocrine and nervous system and is in control of your emotions, mood, stress, sleep, appetite, thirst, temperature control and heart rate (amongst other things). Your hypothalamus is also responsible for homeostasis, the gentle balance required in the body to keep it functioning. The hypothalamus sends messages to the pituitary which then goes and secretes the required hormones. The pituitary is considered ‘the master gland’ but is only the size of a pea. It is responsible for secreting hormones that then have a direct on other glands in the body. For example, a hormone called ACTH is released by the pituitary which then triggers the adrenal glands which sit on top of the kidneys to produce cortisol and adrenaline. If we manage to relax , our parasympathetic nervous system will come into play, which will cause our bodies to stop releasing these hormones.

We have spoken in part about the pituitary gland but there are so many more glands. Here is a brief list of the glands and what they affect.

The pineal: controls body rhythms in response to daylight with melatonin  
The pancreas: regulates blood sugar levels with insulin and glucagon
The parathyroid: regulates calcium levels with parahormone
The thyroid: firstly, using thyroxin it stimulates metabolism, growth and development. Secondly, calcitonin prevents the removal of calcium from the bones
The thymus: produces thymosin which is involved in the production of immune white blood cells
The testes: produce testosterone which is responsible for male characteristics e.g. sperm production
The ovaries: produces oestrogen and progesterone which is responsible for female characteristics e.g. widening of hips
The adrenals: produces a lot of hormones that regulate sodium/potassium levels, helps with the inflammatory response, helps with reducing feelings of pain, metabolises fats, proteins and carbohydrates, assist with sexual development and the well-known stress response – fight or flight.

People who have practiced meditation regularly are able to condition their body into relaxing on demand, and so taking over from the nervous systems ‘auto drive function’.  A reduction in the secretion of the stress hormones will mean that our heart rate will slow down, decrease the blood going to our muscles and reduces the conversion of glycogen to glucose (needed for energy in a crisis). If you keep training our parasympathetic nervous system, your hypothalamus should then end up having an easier time managing your emotions, mood, stress, sleep, appetite, thirst and temperature control amongst many other things.

Massage (including Indian head massage) can potentially help balance mood and stress levels, inspire relaxation and help rebalance the hormonal system. Have you ever noticed that when you get onto the massage table, you already start to relax? Your brain is expecting relaxation and triggers the relaxation response.

Essential oils also have an effect on the endocrine system, for example with some oils having balancing properties, some oils having oestrogen like qualities and also some oils can aid the relaxation response in the brain; whether the oil is absorbed through the skin or inhaled.

A number of crystals have been identified for the balancing of hormones. Contact me if you are interested in using crystals along side conventional treatment for your condition.

I hope you have enjoyed learning about the endocrine system with the links to some therapies. Remember, we are all hormonal beings.

Indian Head Massage

Alma Entera provides Indian head massage. Due to the training (Level 3 Diploma), there are a number of options for you. Indian head massage can be offered clothed or with oil on your upper back and throughout the massage, including in your hair. Whether your upper body is clothed or not is your choice. There is a 25-minute shorter treatment covering upper back, shoulders, upper arms, neck, face and head.  You can add lower arms and hands for a longer treatment of 45 minutes. By adding body parts, that aren’t the head, it becomes a westernised treatment. Typically, you will have the treatment seated, and with pillows and towels to assist your comfort. If you fancy, you can also have chakra balancing following the massage treatment.

Indian head massage is thought to be based on the ayurvedic system of healing. It’s a great treatment if you are feeling stressed and tired. Indian head massage works on the skeletal, muscular, circulatory, lymphatic, nervous system and of course, the skin.

Indian head massage has many benefits. It may help to relieve tension and aches/pains, encourage relaxation, improve/uplift mood, aid sleep, improve skin condition, hair condition and help energy levels. There are so many more potential benefits. While Indian head massage is fabulous, working on both physical health and mental health, it shouldn’t be used as a substitute for medical treatment.

Here are some of the possible benefits from Indian head massage, separated by system.

Skeletal: possibly improves blood supply to the bone and loosens the joints
Muscular: possibly improves blood supply to the muscles, removes waste so there is an improvement in condition of the muscle, muscles warm so helps ease tension, aids relaxation, reduces pain and stiffness; due to massage techniques, muscles may stretch and improve in elasticity
Circulatory: possibly increase blood flow through the areas treated and speeds up venous return, aids recovery and repair  
Lymphatic: possibly speeds up the flow of lymph and increases the transfer of fluid across vessel walls
Nervous: slow, rhythmical movements can possibly produce a sedative action of sensory nerves, vigorous massage may have a stimulating effect on the nervous system
Skin: possibly helps improve the condition of the skin because of increased circulation, the medium used can help with skin condition and massage aids the clearing out of the skin

There are different oils that can help with different things. As a therapist, as standard I tend to use sweet almond oil (a good all round oil) but sometimes add or change oils to one more suited to the client’s needs or depending on where I’m placing it e.g. may choose a different oil for the face. After a treatment, you may choose to keep the oil in your hair to help improve your hair condition, or feel free to wash it out!

If you have any questions (maybe you are wondering how Indian head massage could benefit you) please go to the contact tab and let me know how I can help.  

The Skin

Skin, the largest organ of the body, is a strange and wonderful thing. It’s waterproof but can adsorb. It’s a body warmer or cooler. It’s elastic. It’s a waste releaser. It’s a producer of vitamin D (which has been linked to mood). It’s a protector against the big and the little. It’s a sensor. Multi-functional wonderfulness.

There are pretty dead cells at the top of the epidermis; these dead cells flake off all the time. At the base of the epidermis new cells are formed, so don’t stress too much. The dermis, underneath the epidermis, is where all the good stuff is. Hair roots and follicles, various sweat glands, sensory nerves, muscles and more. Here there is a blood supply. The subcutaneous layer is essentially a layer of fat or adipose tissue.

The skin varies in thickness all over the body. The thickest places tend to be the palms of the hands and the soles of the feet. The thinnest part seems to be the eyelids, as an example. Melanin is the pigment that determines skin, hair and eye colour. Melanin is produced by skin cells when exposed to the sun.

For your skin to celebrate your diet, it needs vitamins A, B2, B3, C and iron. When you skin gets unhappy, it can be a deficiency of these vitamins and/or:
- lack of water
- smoking
- drinking excessive alcohol
- spending a long time in air-conditioned spaces
- moving between hot and cold frequently
- excess sunlight

When the skin is damaged e.g. gets grazed, the area become inflamed, blood might come along and clot. Epithelial cells multiply which can bring an open wound together. Granulation ensures there is a blood supply to the wounded area. The granulation tissue is replaced with scar tissue. Scar tissue does not contain the sweat glands and hair follicles that a typical dermis contains.

Massage, aromatherapy and Indian head massage have a lot to do with the skin. Massage directly stimulates the skin; it can improve its condition e.g. nourish it if its dry. Indian head massage does this but also can help improve hair condition. Massage can help the skin release anything that’s clogged up. It removes dead skin and also moisturises it. Essential oils also impact on the skin, whether its them being absorbed by the skin, impacting on its blood vessels or helping improve the condition.

If you want to show love to your skin, please wear sun cream! If you are concerned about your skin, please see your GP or a dermatologist who will guide you in the right direction. Here is the NHS Website where you can find information about skin problems >>> https://www.nhs.uk/conditions/#S

Physical Activity

Following very aptly from the musculoskeletal learning page, lets talk about physical activity.

Physical activity is basically anything involving moving – not being sedentary (like sitting and watching tv or lying in bed).

The NHS advises the following for the average adult :
- to aim to be physically active every day
- to do strengthening activities that work all the major muscles at least 2 days a week
- to do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week (75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity).
- to reduce time spent sitting or lying down and break up long periods of not moving with some activity

To achieve this, they say:
- do several short sessions of very vigorous intensity activity (running up and down the stairs)
- do a mix of moderate, vigorous and very vigorous intensity activity

It's medically proven that people who do regular physical activity have:
up to a 35% lower risk of coronary heart disease and stroke
up to a 50% lower risk of type 2 diabetes
up to a 50% lower risk of colon cancer
up to a 20% lower risk of breast cancer
a 30% lower risk of early death
up to an 83% lower risk of osteoarthritis
up to a 68% lower risk of hip fracture
a 30% lower risk of falls (among older adults)
up to a 30% lower risk of depression
up to a 30% lower risk of dementia

Being a mental health nurse, I am interested in the mental health benefits. Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease.

Regarding sleep, please see a previous post. What’s more, is that Nick Littlehales, an elite sports sleep coach, talks about exercise and sleep in his book. An Oregon state university found that the improvement of sleep quality from 150mins of moderate to vigorous activity per week was 65%! He says if you can’t get along with the gym, go outside and engage in other activities like yoga or cycling. He says recovering from exercise is vital, hydrate and fuel up. Try not to exercise too soon before bed or else you may be too alert to drop off.  

Take a second to count how many minutes of exercise you are engaging with each week.

For me this week on:  
Monday – 60 mins of yoga
Tuesday – nothing
Wednesday – 60 mins of yoga
Thursday – 60 mins of walking
Friday – 60 mins of yoga
Saturday – 30 mins run
Sunday – nothing

So even for someone that considers themselves ‘healthy’, I haven’t met the ideal of exercising every day, I could reduce the amount of time I am spent sat down/lying down and not much of my exercise is considered ‘vigorous’. If you are struggling to be the ‘ideal’, let go of the ideal it is likely to cause you more unhappiness. Instead, change one small thing you can change today.

Take this free easy quiz to see how things are going. If you are struggling with physical activity, this quiz will let you know how to reach your targets. Select here >>> https://www.nhs.uk/oneyou/how-are-you-quiz/

"If exercise were a pill, it would be one of the most cost-effective drugs ever invented," says Dr Nick Cavill, a health promotion consultant.

So, we know what physical activity is, we know the benefits physically and mentally, including the improvement in sleep and finally after thinking about how much activity you do each week, you can take the test and get some tips!

https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
Littlehales, N. (2016) Sleep. Penguin: Milton Keynes

The Musculoskeletal System

Moving. Running. Jumping. Yoga. Climbing the stairs. Rolling. Stretching. Contracting. Breathing. Typing. Balancing. Digesting.
Thank your musculoskeletal system.

Here we are going to discuss the muscular and the skeletal system as a pair. Why? Because they work as a pair all the time. Not only does the musculoskeletal system provide the body with movement, it provides support, form and stability.

Your skeletal system: gives structure and allows movement, provides attachments for the muscles, develops blood cells, provides protection for organs and is a mineral reservoir.

Your muscular system: gives movement to the skeleton, maintains posture and generates heat.

We could do into a whole anatomy and physiology class but that’s a bit much. Here are the basics.

The skeleton is separated into the axial skeleton (central bits such as the spine) and appendicular skeleton (limby bits such as the arm and leg bones). There are long bones (leg bones), short bones (carpels in the wrist), flat bones (skull bones), sesamoid bones (kneecap) and irregular bones (vertebrae).

There is compact bone (hard bone) and cancellous bone (spongey bone). Within the hollow centre of the bone there is bone marrow which is soft and jelly-like; red blood cells are produced here.

Joints are classified as immovable (like the skull bones), slightly moveable due to cartilage (like the vertebrae) and freely moveable (like the ball and socket joint of the shoulder, the hinge joint of the knee and the pivot joint of the upper neck).

The bridge between the skeletal and muscular systems are ligaments and tendons. Ligaments link the bones together, while allowing movement. They withstand tensions and give the joint stability. Remember the connection of ligaments is bone to bone. Tendons, however, connect muscle to bone. As a muscle contracts it will pull on the tendon which then pulls on the bone, this is what we call functional movement.

Muscles respond to stimulus, they change their shape, they can be stretched but also return to their normal length. Muscles are utilised for strength, speed, endurance and tone. For the muscles to move, it must be told to by the central nervous system. Each individual muscle fibre is supplied by a nerve!

There are different types of muscle. Cardiac muscle, you got it, is found only in the heart. Its controlled by the autonomic nervous system (see the nervous system post). Smooth muscle is particularly good at connecting with nerves at the bar. Dad joke over, this muscle is also controlled by the autonomic nervous system and is found in the uterus, stomach, bladder, intestines etc. Skeletal muscle is controlled by the somatic nervous system. These are the muscles that are used in the movement we know about.

Movement Is Most Extraordinary…

Giulia Enders who wrote the book ‘Gut’ says ‘Movement is the most extraordinary thing ever developed by living creatures. There is no other reason for having muscles, no other reason for having nerves in those muscles, and probably no other reason for having a brain. Everything that has ever been done in the history of humankind has only been possible because we can move’ (page 115).  An example of where this is true, the sea squirt (a little sea creature) starts off as a tadpole like thing. Once it finds a place to anchor itself to, it dissolves or digests its own brain. No longer does it need to move!

When you go for any treatment involving manual manipulation of the body e.g. osteopathy and massage, the therapist will look at your posture (the result of a combination your muscles and bones). A common issue is the rolling inwards of the shoulders. Thanks a lot rubbish work desk and chair.

When you go for a massage, the therapist typically moves their hands in the direction that the muscle fibres run to create more length. Working the muscle is important to increase heat and encourage blood to circulate where it may have retreated from (e.g. inside knots). Massage may help enhance range of motion (client reviews found this to be true), enhance posture, facilitate movement, help manage muscular pain, help warm up or cool down the body and release muscular tensions. While some sources say that massage can help with muscular and skeletal injuries or issues, an assessment would be needed to see if the client is contra-indicated.

Some essential oils are also great for reducing pain, cramps, stiffness, spasms, weakness, dystrophy or tension in muscles. There are several crystals that can be used for muscle cramps, toning, spasms, strengthening and soreness.

So, there you go, a very quick tour of both systems, how they work together and how movement is the most extraordinary thing ever.

Enders, G. (2016) Gut. Scribe: London

Chakras

Let’s get stuck into the basics.
Chakras are spinning wheels of energy.

Chakras are points in the body that transmit and receive energies between the body and the aura. There are many chakras all over the body, but western spirituality concentrates on seven main ones. Chakras are a vital in Hindu, Tibetan Buddhist and yogic traditions. Chakras do not exist on a physical level and so cannot be measured. If a chakra becomes blocked this can lead to dis-ease (lack of harmony in the body and/or the mind).

Starting at the bottom (literally)…

Root Chakra - RED: Grounding, basic survival instincts, senses, physical functioning and reproduction

Sacral Chakra - ORANGE: Connection and ability to accept others, wellbeing, spontaneity, acting on urges, also linked to fertility, comfort, satisfaction and sensual pleasure  

Solar Plexus Chakra - YELLOW: Confidence, control, self-worth and self-esteem, conscious mind, logic, mental power, independence, integrity and uniqueness

Heart Chakra – GREEN: Ability to love, relationships, emotional stability harmony with self and others, altruism, compassion, connection with people and the natural world

Throat Chakra - BLUE: Ability to communicate and express ourselves, idealism, ideas, listening, speaking and giving creative form to thought 

Third Eye Chakra - PURPLE: Focus, decision making, ability to think and use intuition, unconscious wisdom, psychic powers, inspiration and awareness of the beyond and communication with your higher self

Crown Chakra - WHITE: Spiritual connection and completeness

Alma Entera uses a range of techniques to create harmony between the chakras once again. Once prepared for a healing session, I will use reiki and crystals to identify any blocked or unbalanced chakras. When using a crystal pendant, if it spins in a clockwise motion, it indicates that the chakra is healthy and open. Other movements from the crystal pendant mean various different things. I will then spend time balancing the subtle body with the gentle energies of crystals and reiki. Meditation may be a tool to work on particularly blocked chakras. Essential oils may be suggested to help keep balance in the body. The client may experience various sensations and experiences but the most common is a deep sense of relaxation.

There is a whole lot of information about chakras but I hope you have enjoyed reading about the basics.

The Lymphatic System

The lymphatic system is almost parallel to the blood circulation system. The lymphatic system, unsurprisingly, carries lymph. The main functions of this system are transportation, protection and purification.

Transportation – nutrients to cells, excess fluid from between cells and dietary fats
Protection – from unknown invaders, it does this by producing antibodies to fight and lymphocytes to destroy
Purification – filters lymph, removes toxins and other waste products

When plasma and other things need to be reabsorbed back into the circulatory system, the bits that are too big to get reabsorbed (such as micro-organisms) end up in the lymph system. This fluid (which is full of fighter cells) is filtered by the lymph nodes (to remove the nasties), collected in the lymph ducts and then it is passed back into the blood stream.

Interestingly, lymph fluid does not get pushed around like the blood does but instead is moved by muscular action (movement of the body muscles), a slight pressure from tissue fluids, upward movement of the chest when breathing and suction when the lymphatic ducts empty.

You have some lymph nodes behind your knees, in your groin, a few in your abdomen, in your armpits, top of the arm, by your jaw and in your neck.

The spleen is the largest lymph organ. It sends out fighter cells into the lymph fluid. Tonsils also have a part to play in producing anti-bodies. There is more but I won’t go on.

Instead, lets talk about immunity. There are two responses. A primary response is when the immune system meets an antigen for the first time, the system can’t create the antibodies quick enough to stop the invasion! The disease will take over and you become sick. The secondary response is when your immune system already knows an invader as it has met them before, so its ready to fight!

You can meet invaders in advance, so your body is prepared, in a few ways:

- From your mother e.g. breast feeding or transferred across the placenta
- From being injected with ready-made antibodies (this is not like getting the flu jab)
- From being immunised by a dead or weakened virus
- From being injected with ‘toxins’ that have been made harmless

ALL of these ways ensures your body is ready to jump into action!

Given the recent pandemic, if you want to read up on vaccines and get your facts straight, BEFORE BELIEVING ANYTHING ON SOCIAL MEDIA, please visit https://vk.ovg.ox.ac.uk/vk/

Fun Facts:

Positive mood has been linked to better immune function

If you have a cold its most likely to be ‘rhinovirus’ (rhino means nose in this case)!

Therapies:

Massage may reduce swelling, reduce inflammation and stimulate circulation. Have you ever noticed that when you are receiving a back massage, you can get a blocked nose?  That’s proof that your lymph fluid has been encouraged in the right direction.
You’d probably noticed that mostly therapists put more pressure moving up the body than down; this is because massage therapists are trained to move the lymph fluid to the nearest nodes.
Had you noticed that you feel a little dehydrated, lightheaded, need a wee or are being asked to drink water after a treatment? One of the reasons for this is that your lymph is drawing in moisture from the rest of the body to rid yourself of toxins.

Essential oils can work on the immune system, firstly, by improving mood. The second way is that essential oils have a direct impact on pathogens (invaders) including virus’, bacteria and fungus. Contact me if you want to know which oils may be safe and beneficial to your immune system.

Crystals are also a gentle way to make change. Crystals are said to adjust the subtle vibrations of the body. You can use crystals to improve your mood, just as with essential oils but also specific crystals can help with immune function. Sodalite is said to boost the immune system, promoting lymphatic cleansing and elimination of toxins. Contact me if you are thinking of using crystals for healing; advice on how best to use them may help. Just was with crystals, reiki is a gentle healing method that can benefit the immune system.

Mindfulness

You may have heard me say mindfulness a few times. You may have been in one of my meditation groups. You may have heard about mindfulness from people just talking about it, “Yea man, I’m totally mindful and stuff”. If you want a quick summary, this is the short compilation of letters for you. Let’s begin.

‘Sati’ is the Buddhist term where ‘mindfulness’ comes from. It can also be translated as ‘bare awareness’. In mindfulness we mentally bring ourselves to the present moment and become an ‘observer’. There are a few types of mindfulness.
1. Mindfulness of the body: observing the physical sensations including that of the skin, what is going on internally and the breath. You can be mindful of your body doing anything including when exercising or walking.  
2.  Mindfulness of feelings: observing our feelings, positive, negative and neutral. The aim is not to react to the feelings.
3. Mindfulness of consciousness: observing where our attention is taken to, noticing a different state, noticing being absorbed in thought etc.
4. Mindfulness of objects: becoming aware of our judgements or understanding of the physical world. The aim is to see the object how it is rather than the perceptions we attach to it.

Hopefully, if you are practicing mindfulness, a few of the types should be familiar.

The key concepts that the founder of mindfulness, Jon Kabat-Zinn, communicates are:
1. Awareness
2. Non-judgement
3. Living in the present

The concepts can be hard to live by due to the fast and pressure-filled lives that we lead in the western world. We often have ‘butterfly mind’ which is when we are going to the past or jumping to the future in our heads. Mindfulness stops the flitting around that is oh so unhelpful to re-establishing a peaceful state of mind. If your butterfly gets stopped in its tracks for even a second by mindfulness, that’s pretty great.

Some of the benefits of mindfulness are better attention, improved problem solving, more acceptance and a better mind body connection, AND MORE!

The ego… we all have one. This is our sense of self; we must watch it in mindfulness. Getting stuck in arguments to be ‘right’ is an example of where the ego takes over. Ask yourself if this is compassion led or ego led. You do not become a pushover if you are compassion led, you can still have mindful boundaries! Another thing that the ego loves is fear of change. The ego relies on the familiar and not the unknown, which is essentially life itself (all completely unknown and a constant stream of change!).

Judgement. Such negative connotations. From a psychological perspective we are constantly judging to ensure our safety (cave-man brain style). For example, that person over there is acting suspiciously. However, mindfulness asks us to notice our thoughts in the present. By stopping and noticing, we are much less likely to have that butterfly flitting around uncontrollably. Is that person still suspicious? Your mind is now in a better, less judgemental place to reassess.

You can use mindfulness to say no to fear, no to irrational thoughts, no to overthinking and no to controlling thoughts. Remember happiness is down to the mind, not your circumstances. While money is helpful to reduce some stressors in life (let’s not deny that), some of the richest people are the most unhappy and some of the poorest people are the happiest. Could you guess what I think the difference is?

Research has gotten hold of mindfulness and as a result, mindfulness has been incorporated into many a therapy as an evidence-based intervention. Positive eh?

If you need some ideas for being mindful – hit me up. Email me at: almaentera@outlook.com
Let me know what you struggle with understanding or doing in terms of mindfulness.

The Nervous System

I want to start by saying that the nervous system is MASSIVE and complex. So, what you will read in this short mind splat is truly an overview and not in the least bit detailed. However, every day is a learning day, so I hope there is a nugget of new for you.  

In the beginning there was the central nervous system and the peripheral nervous system. The central nervous system involved the decision-making part of things (which include the spinal cord and brain). The peripheral nervous system involves the information transport part of things (which involves all the other nerves not included in the central nervous system). Our nervous system detects, transports, interprets and responds.
Then there was the somatic nervous system which controls voluntary movement (do a squat) and the autonomic nervous system which controls involuntary movement (digest that avo). So much of what we do is unconscious!

Under the umbrella of the autonomic system are the sympathetic and parasympathetic nerve supply. The sympathetic nervous system is the ‘stress response’; it supplies all internal organs. So, for example, blood pressure will increase, and the skin will secrete sweat. The parasympathetic is responsible for slowing and balancing the body systems. The parasympathetic consist of mainly vagus nerves. The parasympathetic nervous system is what we bring in to play when we breathe slowly, meditate and be mindful. We need more of this and less of the stress response.

The central nervous system (brain and spinal cord) contains many a control centre. The left side (logic, language and numbers) controls the right side of the body. The right side (creativity), you guessed it, controls the left side of the body. Some people dispute this. The cerebellum controls movement. The hypothalamus controls hormone release and the autonomic nervous system. The hypothalamus is the part that can speak via nerves or hormones and so is the main link between the endocrine and nervous system. A truly magical part of the brain, for sure. The thalamus is part of the limbic system which is involved in sensory perception and regulation of motor functions. The brain stem joins the brain to the spinal cord. Grey matter is where processing takes place. White matter is involved in communication and regulation of many things, including emotion and temperature. There is so much more going on under your hood!

The peripheral nervous system comprises of cranial nerves, vagus nerves and spinal nerves. The cranial nerves supply the muscles and sensory organs of the head and neck. The vagus nerves are part of the parasympathetic nervous system and controls the stomach, intestines, lungs, heart, kidneys and much more. The spinal nerves are named after the vertebrae that they are connected to e.g. lumbar nerves.

I’ve been going on about nerves, so, here’s the basics. A nerve (which can be up to 1metre long) is made up of lots of neurons (or nerve cells). A signal will be passed electrically within the neuron but then it is passed chemically when the signal moves across to another neuron (through a synapse). Nerves can be damaged by a lack of oxygen and, mostly, they cannot be replaced when they die. Recovery from nerve damage is variable. Receptor cells detect energy changes in the environment and turn them into electrical impulses, could this be the explanation for sensing reiki? Afferent neurons take information from an organ, whereas efferent neurons send information to the organ.

Now, for some fun facts:

- The stimulation of the nerve receptors in massage can result in the endocrine system releasing its good guys (happy hormones).
- Nerve impulses can travel at a speed of 100 meters per second – THAT’S FAST.
- Essential oils properties contain properties that are said to influence the nervous system e.g. nervine relaxant oils.
- The sciatic nerve (goes from lower back, through the hips and down each leg) is the thickest nerve at approx. 2cm!
- Reflex actions that need to happen quick, such as taking your finger out of that boiling melted camembert, are decided in the spinal cord!
- The vagus nerve consists mainly of afferent (from organ to brain) neurons. Imagine how much information is being passed to the brain if only 20% of the nerve is efferent (from the brain to the body).
- The vagus nerve is said to influence breathing, digestion, microbiome, inflammation and immune activation, heart rate, stress, sleep and sociality (apparently more than this from other sources).
- Pain modulation and then pain perception are factors in the transmission of pain signals through the nervous system to the brain. This can help explain why we have different responses to pain or have different pain thresholds. Pain sensitisation is also something that can occur when nerve cells are over stimulated.
- Up to one third of people seen in an average neurology clinic have neurological symptoms that cannot be explained. The two most common psychosomatic illnesses are fatigue and pain. Interesting!
- Our brain signals can cause physical responses to emotions. For example, you cry when you are happy or sad (salty water, random right?), the child gets a stomach cramp when he is being bullied at school and the blushing that occurs when you see your crush. It’s not as simple as a ‘to and fro’ of information, emotions get involved.
- Mindfulness is being researched in its ability to help with the experience of pain, the smaller studies are there, however more and larger randomised control trials are needed. Cognitive behaviour therapy is a talking therapy which is frequently used at present. Reconsider your sources of healing.

Next time you meditate, observe if there is a parasympathetic response.

If you need help, reach out, I have lots of resources.

I hope I have tickled the cells in your grey matter. I hope there has been a nugget of new.

For a further nuggets, please see my book suggestions below.

For a book about neurosurgery, my suggestion is ‘Do No Harm’ by Henry Marsh – fascinating and not a dry read.

For a book about psychosomatic illness, my suggestion is ‘It’s All In Your Head’ by Suzanne O’Sullivan – highlight the complex nature of our brain and also fascinating.

For a book about all of the body, my suggestion is ‘Adventures In Human Being’ by Gavin Francis – an easy to read overview.

References:
Anatomy and Physiology Revision  
Habib, N. (2019) Active Your Vagus Nerve: Unleash your body’s natural ability to heal.  Ulysses Press: Berkeley
Marsh, H. (2014) Do No Harm. Phoenix: London.
Melzack, R. (1973) The Puzzle of Pain
Francis, G. (2015) Adventures in Human Being. Profile Books: London.
O’Sullivan, S. (2015) It’s All In Your Head. Vintage: London

Manifestation

What is it?
How does it work?
Why now?
How do I do it?

What is manifestation?

Manifestation often gets dismissed as hippy-dippy magic; when what it rather simply means is ‘make something happen’. It relates to action rather than intention. You should consider manifestation a direct connection between intention and outcome.  

Jim Carey wrote himself a fake 10-million-dollar cheque in 1994, he then earned exactly that amount in Dumb and Dumber.
Oprah Winfrey is a legendary vision board user.

How does manifestation work?

First you must set your intention or desire. Choose something that you REALLY desire. Do you want to be self-employed? Do you want to meet your life partner? Do you want to become a scientist? Do you want to be an artist? Do you want financial security? There are many ways of setting your truest intention. This is something that is great to do on a new moon or at the start of a new year. Write it. Paint it. Sing it. Touch it. Smell it. Hear it.

If our desires and intentions are truly aligned, we can ‘manifest’ the life we want. We can use all our senses to imagine it/visualise it to make it happen. By imagining it, our dreams then become possible, or rather tangible, to the brain. By focussing on it in our mind two things take place, ‘selective attention’ (better known as filtering) and ‘value tagging’.

Selective attention is when the brain filters out what is deemed unnecessary e.g. distractions. The thalamus is the part of the brain responsible for this. Click on the link as an example of selective attention https://www.youtube.com/watch?v=vJG698U2Mvo. We block a huge amount of information in our daily lives. Think about that car journey where you can’t even remember taking the turns and stopping for the pedestrians. You brain has made the decision and filtered it out of the conscious brain due to its apparent irrelevance. We can’t always trust our brain to decide what is relevant and what is not. So, if you don’t deliberately pay attention to what you want, how are you supposed to manifest it? Could your brain filter it out as a distraction?

Value tagging is the importance your brain assigns to the information it selects. There are both logical and emotional elements to value tagging. An example is you are shopping, you see a coat that reminds you of your late grandmother. The value of that coat dramatically shoots through the roof because of emotional attachment. As we can see strongly emotional experiences can shape our pathways in the brain, which can derail our value tagging system. If we have a derailed value tagging system, it makes us choose things that are safe even if it’s not the best for us to thrive.

With selective attention and a reattuned value tagging system, this sort of raised awareness will work in your favour and automatically bring opportunities along.

To go further, if we are a mountain bike rider, we could pay attention to the safety of the track in front of us rather than a negative approach of seeking the potholes to avoid (which is the stance most commonly taken by our brains to ensure safety). In a study, optimists were found to make life changes following a heart attack, resulting in a significant drop in their likelihood of a second heart attack. Pessimists were twice as likely to experience a second severe heart attack within 4 years of experiencing their first (referenced in The Source). Positive desire can make good things happen.  Positivity is an essential key.

Why is manifestation relevant to me now?

This is the time that you might have set your intentions (new year, new you). Manifestation is one of the ways to make it happen. Understanding manifestation and using some of the tips may help you towards achieving your desires and intentions.

How do I manifest?

Think about a time you truly worked towards something you were highly motivated to do in your heart. That drive and ambition is what is needed for manifestation to work.

1.       Be flexible - it may not work the way you expect it to

2.       Be open to new opportunities - shutting things down won’t get you anywhere

3.       See it, smell it, touch it, taste it and feel it – involve all your sense and write that cheque!

4.       Have patience- we may get anxious or desperate for it to work, we may give up

5.       Action board it – a great way to see it and manifest every day

6.       Meditate on it – another great way to see it

7.       Align your brain and body – get into that yoga class, your gut reactions may become more attuned; you may also find new balance and strength

8.       Use your support networks – just because you’ve manifested it doesn’t mean it will be plain sailing

9.       If you don’t ask, you don’t get – want that promotion? You must apply for it, it will then become possible

10.   Manifest every day!

When do I do it?

Let’s take our brains off a negative autopilot in order to manifest what we desire.
Using tools and methods of manifestation daily (for example, singing it or drawing it), it will help your brain go from working hard, to rewire to an abundant mindset, to having these thoughts and mindset occur naturally and with ease (putting ourselves on positive autopilot). It’s the difference between a routine and habit (routine being more conscious, habit being more unconscious) Everything new needs effort and repetition. Stick at it and don’t let the fear (that it won’t work) stop you.

Reference - Dr Tara Swart (2019) The Source: Open Your Mind, Change Your Life. Penguin Random House Group: London.