Tag: Insomnia

I’ve Got Your Back! How to Prevent Pain

Written by Lorraine Smith on October 7, 2024. Posted in Complementary & Holistic Therapies, Holistic, Massage, Medical Massage, Mental Wellbeing, Reflexology, Reiki, Self-Care.

Back Care Awareness Week: 7th-12th October 2024

Are you struggling with back pain from hours spent hunched over a desk?

Is your posture less than perfect?

This Back Care Awareness Week, I’ve got your back—literally!

Whether you’re dealing with persistent discomfort or aiming to prevent issues before they start, this week is the perfect time to focus on your back health.

Wherever you are in the UK, Back Care Awareness Week might kick off on different dates, but I’m following the official timeline from backcare.org, and it begins today!

Your back supports you every day; why not take this opportunity to assess your posture, reflect on you lifestyle, and incorporate daily habits to help resolve ongoing issues and protect your back in the long term.

So, without further ado, let’s dive into some practical tips that can help you protect your back and improve your overall health and wellbeing.

Look After Your Back and Your Wellbeing

Back pain is one of the most common health issues in the UK, affecting people of all ages, walks of life and professions.

Whether you’re working from home, hitting the gym, or simply going about your daily routine, taking care of your back is essential for long-term health.

Is Your Home Office Hurting Your Back?

With many of us now working from home, whether full time or hybrid, it’s essential to ensure that your workspace is set up ergonomically. Poor posture or spending hours on the couch or in bed while working can lead to significant discomfort, pain, and, possibly, long-term back issues.

Here are a few key adjustments to help protect your back while working from home:

Chair Support: Ensure your chair supports your lower back properly. If you’re working from a couch or bed, you’re likely slouching, which can strain your spine.
Desk vs. Couch: Sitting at a properly set-up desk is much better for your back than lounging on the couch or working in bed. Desks allow for proper posture, while soft furniture encourages slouching.
Screen Height: Your monitor or laptop screen should be at eye level to prevent hunching your shoulders and neck.
Frequent Breaks: Get up and move around every 20 minutes to reduce stiffness and improve circulation.

For more ergonomic tips, check out this Mayo Clinic guide on office ergonomics.

The Tissue is Not Always the Issue

Sometimes, despite all your efforts to care for your back, pain persists. Research shows that back pain isn’t always linked to structural damage. The phrase “the tissue is not the issue” reminds us that pain can be influenced by a variety of factors—stress, mood, fitness, or previous pain experiences.

The nervous system plays a crucial role in how much pain you feel. When pain is persistent, your nervous system can become hypersensitive, making you feel more discomfort even after the initial injury has healed. Understanding this can help you manage your pain better and distinguish between “hurt” and “harm.”

A personalised, holistic approach to self-care or treatment, considering both physical and emotional factors, can often offer better results.

Strengthening Your Core: A Key to Back Health

One of the best ways to prevent back pain is by building a strong core. Your core muscles support your spine, helping to prevent strain and injury. Incorporating exercises like planks, gentle yoga, or Pilates can make a significant difference in keeping your back healthy and resilient.

Everyday Habits for a Healthier Back

Small lifestyle changes can have a big impact on your back health. Here are some simple tips to follow:

Stay Active: Regular exercise like walking or swimming keeps your back flexible.
Move Regularly: Avoid sitting for more than 20 minutes without taking a quick walk or stretch.
Eat a Balanced Diet: A diet rich in nutrients can nourish your muscles, bones, and spine.
Take Vitamin D and Calcium: Support bone health by ensuring you get enough calcium and Vitamin D.

Mental Health and Back Pain: A Two-Way Street

Chronic back pain can impact your mental health, causing stress, poor sleep, and even depression. Likewise, stress and anxiety can amplify the perception of pain.

An holistic approach, which addresses both physical and emotional factors, is crucial for effective pain management.

Massage and Complementary Therapies for Back Pain Relief

Sometimes, self-care isn’t enough, and that’s where professional treatments come in. At Lorraine’s Treatment Room, I offer a range of therapies designed to alleviate back pain and improve your overall wellbeing:

Deep Tissue / Sports Massage: Relieves muscle tightness and improves circulation.
Swedish Massage: Eases stiffness and promotes relaxation.
Cupping Massage: Reduces muscle tension and enhances range of motion.
Aromatherapy Massage: Essential oils help relieve back pain and support emotional balance.
Reflexology: Stimulates pressure points that can help with lower back pain.
Reiki: Aids relaxation and helps manage pain perception by calming the nervous system.

Celebrate Back Care Awareness Week!

This Back Care Awareness Week, why not take a small step towards better back health? Whether it’s improving your posture, strengthening your core, or booking a relaxing treatment, every little change can have a big impact.

If you’re ready to take the next step in your back care journey, I’m here to support you with treatments tailored to your needs. Get in touch and let’s work together to ensure your back stays healthy and pain-free!

Reflexology ~ Everything you Wanted to Know!

Written by Lorraine Smith on September 23, 2024. Posted in Complementary & Holistic Therapies, Reflexology.

Have you ever wanted to find out all about reflexology?

This week, 23rd-29th September 2024, is World Reflexology Week so I thought, what better time is there to write a blog about reflexology?!

However, this is just a mere introduction. If, after reading, you have any questions, please do reach out to me via email or drop me a text and I will be happy to help.

What is Reflexology?

Reflexology is an holistic, complementary therapy that promotes relaxation and can help improve both your physical and emotional wellbeing.

A reflexology treatment involves applying pressure to specific points on the feet, hands, or face, which are believed to correspond with different organs and systems in the body. The goal is to help reduce stress, promote relaxation, and support your body’s natural healing abilities.

In today’s fast-paced world, carving out time for self-care is more important than ever, and reflexology offers a wonderful opportunity to do just that.

A Brief History of Reflexology

Reflexology has ancient roots, originating from practices in Egypt, India, and China. However, its introduction to the Western world is largely thanks to Dr. William Fitzgerald in the early 1900s, who developed “Zone Therapy.”

This was later refined by Eunice Ingham in the 1930s, whose detailed maps of the feet have since formed the basis of modern reflexology. Ingham believed that congestion or tension in certain areas of the foot reflected imbalances elsewhere in the body, a principle still used today.

How Does Reflexology Work?

Reflexology works by stimulating specific “reflex” points that are thought to correspond with areas throughout the body.

Reflexologists use fingers, thumbs, and knuckles to apply pressure. The reflexologist aims to clear energy blockages, improve circulation, and bring balance to your body’s systems. Gentle, rhythmic movements are used and, as well as being extremely relaxing and therapeutic, these unique movements help facilitate your body’s own healing processes.

What Happens at a Foot Reflexology Session?

When you arrive at Lorraine’s Treatment Room, you’ll be warmly welcomed and asked to remove your shoes and socks. You’ll then be invited to relax in a comfortable position on the treatment couch. Your feet will be gently cleaned, preparing them for the treatment.

I will begin by introducing my hands to your feet with soothing massage strokes, helping you ease into the session. Using gentle, rhythmic movements, I will then apply pressure to specific reflex points on your feet. This treatment method is designed to address any imbalances and encourage homeostasis, or balance, within your body.

A standard reflexology session lasts around 45 minutes, though you can book anywhere from 30 to 60 minutes, depending on your preference.

Reflexology is known for its deeply calming effect, and many clients leave feeling relaxed, rebalanced, and centered.

Every session is uniquely tailored to your needs, making it a truly personalised and restorative experience.

If desired, you can enhance your reflexology treatment with bespokely blended essential oils, crystals, or gently heated basalt and cooler marble and jade stones.

What Happens at a Face Reflexology Session?

In a facial reflexology session, the treatment focuses on applying gentle pressure to specific reflex points on your face that correspond to different parts, and organs, of your body.

After some soothing and welcoming effleurage strokes, I use smooth, rhythmic strokes and little pressure circles to stimulate the reflexology points. This can help with promoting relaxation, improving circulation, and bringing balance throughout the body.

Facial reflexology sessions typically lasts 30 or 60 minutes.

Clients often report a deep sense of calm, reduced facial tension, and an overall glowing complexion, as well as feeling more centred and refreshed.

Ideally, please arrive with skin free of make-up, however, I am able to cleanse your skin if this is not possible.

If desired, you can enhance your facial reflexology treatment with bespokely blended essential oils and/or crystals.

What are the Benefits of Reflexology?

Reflexology offers a range of benefits, including:

Deep relaxation: Many clients experience a profound sense of calm and stress relief during and after their sessions.

Improved sleep: Reflexology may help those struggling with insomnia or irregular sleep patterns.

Better mood and emotional balance: The calming effect can improve mental clarity and reduce symptoms of anxiety.

Increased circulation and energy: By stimulating blood flow, reflexology can enhance energy levels and support overall health.

Relief from pain or discomfort: While not a cure, some people find that reflexology can help alleviate tension headaches, digestive issues, and other minor discomforts.

How Often Should I Have Reflexology?

The frequency of reflexology sessions depends on your personal needs.

If you’re addressing specific issues, weekly or bi-weekly sessions can be extremely helpful. For general wellbeing and relaxation, many people opt for monthly treatments.

It is typically recommend that you have an initial course of 4-6 sessions to see the full benefits, then monthly treatments thereafter.

What Conditions Can Reflexology Help With?

Reflexology does not claim to cure medical conditions, however many people find it beneficial for managing symptoms associated with stress, anxiety, digestive issues, headaches, and fatigue.

Reflexology is often chosen as a complementary therapy to support overall health, enhance relaxation, and boost resilience. Its ability to promote deep relaxation and restore a sense of balance makes it a popular choice for many seeking holistic wellness.

There have been many studies carried out on reflexology’s effectiveness and a quick internet search will provide you with plenty of reading material!

While reflexology is not a cure for any medical condition, many people find it beneficial for alleviating symptoms of:

Stress and anxiety relief: Helping your body relax can reduce the effects of stress and anxiety. It can also help calm the body’s “fight or flight” stress response.

Fatigue: Reflexology can help restore your body’s natural balance, leaving you feeling more energised and refreshed.

Improved sleep: Reflexology can help improve sleep quality.

Headaches and migraines: Reflexology can help release any muscle tension in the head, neck, shoulders and spine.

Hormonal imbalances: Helping balance hormone levels by stimulating the endocrine system, which may alleviate symptoms related to hormonal imbalances

Reduced pain: Reflexology can help reduce pain and discomfort.

Improved mood: Reflexology can help calm mood.

Improved well-being: Reflexology can help boost feelings of well-being.

Improved nerve function: Reflexology can help improve nerve function.

Improved circulation: Reflexology can help improve blood and lymph circulation.

It’s important to note that reflexology works best as a complementary therapy, and should not replace traditional medical care.

Are There Contra-indications to Reflexology?

There are a few conditions that may prevent you having a reflexology treatment, however, these will usually be picked up during your consultation. If you have any questions as to your suitability to receiving reflexology, please reach out to me, or your own reflexologist, prior to booking.

There are a few situations where reflexology may not be suitable. These include:

Foot fractures, sprains, or open wounds

Active gout in the foot

Osteoarthritis affecting the foot or ankle

Vascular disease in the legs or feet

If you have any serious health conditions or concerns, it’s always a good idea to consult with your GP or medical professional before trying reflexology

Can I Have Reflexology If I’m Taking Prescribed Medication?

Yes, reflexology can usually be received safely alongside prescribed medications. However, please do ensure you list your medications on your consultation form or let me know when you come in for your treatment what medications you’re taking so I can tailor the treatment to your needs.

Is There Anything I Should Do Before My Reflexology Session?

Before your reflexology session, it’s preferable to wear comfortable clothing and ensure you’re well-hydrated. Try to avoid heavy meals or caffeine just before your treatment, as this can interfere with the relaxation process. If you are having foot reflexology, it’s always appreciated if you clean your feet before coming in. If you are having facial reflexology, please come with a make-up free face if possible ~ you are welcome to reapply your make-up before leaving the treatment room.

What Should I Do After My Session?

After your session, it’s recommended to drink plenty of water to help flush metabolic waste (toxins) from your system. You might feel deeply relaxed, so it’s a good idea, if you are able, to take things easy for the rest of the day. Giving yourself time to process the benefits of the session will help you make the most of your treatment.

How Will I Feel After a Reflexology Treatment?

Most clients feel a sense of wellbeing, calmness, and relaxation after reflexology. Some also notice improved sleep and a better mood.

Rarely, some clients report mild side effects such as tiredness, slight nausea, or emotional release. These feelings are generally short-lived and seen as part of the body’s natural healing response, occasionally referred to as a healing crisis. Some beleive a strong reaction implies the treatment is working optimally and that their body is going through a process of cleansing itself from metabolic waste and imbalances. A reaction can appear anywhere between immediately after your session to a week or so later. Please rest assured, this is temporary.

Is Reflexology Suitable for Me?

Reflexology is a therapy that can be enjoyed by people of all ages, from newborns to those receiving end-of-life care.

Reflexology is non-invasive, making it suitable for most people,. However, if you have any concerns or specific health issues, always check with a healthcare professional first.

Reflexology is not a replacement for medical care, but it can be a valuable complement to your overall health routine.

World Reflexology Week 2022 – Reflexology & You

Written by Lorraine Smith on September 19, 2022. Posted in Complementary & Holistic Therapies, Reflexology, Self-Care.

What is world reflexology week?

World Reflexology Week takes place annually during the last full week in September. This year world reflexology week runs from 19th – 25th September.

World reflexology week aims to promotes reflexology and raise awareness of reflexology on a global level.

What is reflexology?

Reflexology is a complementary therapy based on the long established principle that different areas of your feet, hands and ears relate to corresponding parts of your body, including your organs and systems.

Your reflexologist will usually begin your session with some relaxing massage before using precise techniques to work the points and areas that relate to your body’s organs and systems noting any areas of imbalance.

Reflexology is an established complementary therapy that dates back to ancient Egypt and China. In fact, there is Egyptian tomb art, dating from around 2000 BC, that depicts people giving and receiving foot massage

Reflexology is very calming and relaxing, bringing about balance to your body and encouraging your body’s own healing by improving circulation, inducing relaxation, easing tension, reducing stress and restoring homeostasis.
Why not watch this informative video What is reflexology by the Association of Reflexologists.

What are the benefits of reflexology?

Reflexology has been shown to have many benefits including:

Improvement of nerve function
- Your feet have over 7000 nerve endings. Reflexology stimulates your neural pathways facilitating nerve function in your body.
Improvement of brain power
- Stimulating your nerves and neural pathways can help information flow faster and more effectively to your brain, possibly boosting your memory.
Increased blood circulation
- Possibly the best known benefit of reflexology is increased blood circulation which can help optimise the function of your body’s organs and systems.
Elimination of toxins
- As well as improving blood circulation, reflexology works the urinary and digestive systems, promoting balance and thereby optimising the function of these thereby improving elimination of toxins.
Boosting metabolism and energy levels
- Reflexology can help improve the functionality of the systems and organs in your body which can result in an improved metabolism that in turn can create more energy.

Speed up healing process
- Boosting your circulation and metabolism and helping bring balance to your central nervous system allows oxygen and nutrients to be delivered more quickly which can assist in faster healing and regrowth of damaged cells.
Relaxation
- Time on the treatment couch is relaxing. Reflexology works on your parasympathetic nervous system helping reduce stress and encourage homeostasis.

How can reflexology help me?

Reflexology is great for relaxation and valuable me-time.

Reflexologists can not claim to cure any ailments, nor should they diagnose any conditions, however,

reflexology is believed to bring relief from a wide range of chronic and acute conditions; in fact, many health care professionals acknowledge reflexology as a respected and effective complementary therapy.

Reflexology is an holistic treatment that can help you physically, mentally, and emotionally, facilitating your body’s own healing system ~ helping, your mind, body and spirit.

Some of the conditions reflexology can be used to treat include:

Anxiety
Asthma
Back pain
Bladder problems
Cancer – helping ease symptoms including stress, nausea, fatigue
Chemotherapy – easing of side effects
Circulatory issues
Depression
Digestive issues
headache
IBS
Insomnia
Menopausal issues and symptoms*
Menstrual conditions
Migraine
Period pain
Respiratory issues
Stress

Reflexology Lymphatic Drainage

At Lorraine’s Treatment Room you can also experience Reflexology for Lymphatic Drainage (RLD). This unique treatment was developed by Sally Kay when working in cancer care.

Developed initially to treat those who had breast cancer and help sufferers of lymphoedema, RLD was found to also have a positive effect on the following conditions.

Aches and pains
Arthritis
Asthma
Chronic fatigue
Eczema
Fibromyalgia
Headaches
Long covid – early indications indicate reflexology can help relieve symptoms
ME
Migraines
Muscular tension
Premenstrual syndrome
Sinus problems.

Reflexology for Menopause

I have also been fortunate to complete advanced training with Sally Earlam. This informative course taught additional reflexology techniques as well as lifestyle ideas to help support my female clients through the transition of peri/menopause.

What happens at my treatment

After booking your treatment, new clients will be sent a client consultation form.

This form takes your health history and ensures that there are no contra-indications to treatment.

A copy of this form is sent to the email address you provide, and another to my secure, cloud based storage facility.

When you arrive for your reflexology session, you will be requested to remove footwear and settled comfortably on the massage table. The room will be tranquil and soft music will be playing.

You will remain fully clothed with only your lower legs and feet exposed. After cleansing and assessing your feet, I will carry out some gentle relaxation movements on your feet and lower legs before commencing your reflexology treatment.

Reflexology works holistically and, rather than just a massage working on your feet, every aspect of you ~physical, emotional, and spiritual ~ is worked through your feet.

Your feet are ‘walked’ and reflex areas, which correspond to areas of your body, stimulated with specialised reflexology movements and pressure circles. Pressing on specific points of your feet induces reflex responses in the area of the body to which they relate thereby aiding promoting your body to heal itself.

During your treatment you might experience some tenderness on your foot as pressure is applied. Tenderness is extremely rare, however, if you do experience any discomfort, please do let me know as this indicates there is a corresponding imbalance in your body and allows me to focus on this. Similarly, your feet may feel hard or tight to the touch, or I might feel ‘crystals’; these too help me pinpoint imbalances and tailor your treatment to ensure you get the very best from your reflexology session.

My aim, during your treatment, is to stimulate your body’s own healing process to ensure that you maintain, or return to a state of homeostasis; this relaxing, rebalancing, enjoyable treatment manipulates your feet to bring balance to your body.

Your treatment concludes with relaxation techniques and/or energy linking to further enhance your treatment.

Sounds great! What reflexology treatments do you offer and where can I book?

At Lorraine’s Treatment Room there are a number of reflexology treatments available, everything from signature reflexology, through to LaStone reflexology and a reflexology taster!

To find our more and book, please visit https://lorrainestreatmentroom.co.uk/complementary/#Reflexology

Is your mind whirring? Are you feeling stressed?

Stress – how the 21st century epidemic can affect you.

Written by Lorraine Smith on January 11, 2022. Posted in Self-Care.

What is stress?

According to Mental Health UK “Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure.”

Stress has been called the health epidemic of the 21st Century by the WHO.

Why do we get stressed?

Historically, our bodies would have been put on high-alert and become ‘stressed’ when faced with a physiological threat such as coming face to face with a grizzly bear in the Rocky Mountains. Our hypothalamus would send out the signal that we were likely in danger and our fight or flight hormones would be automatically released. Once the threat had passed the hypothalamus would instruct your central nervous system to return to normal.

Nowadays, our stress is much more likely to be psychological and can be brought about by any number of factors such as family, relationships, life events, being stuck in traffic, overwhelm, lack of time, confrontation with a colleague etc.

What happens when we are stressed?

When we are threatened, our nervous system reacts and prepares us for action by releasing hormones such as adrenaline, noradrenaline and cortisol. These hormones stimulate the body by sharpening your senses, making your heart beat faster, your breathing quicker and preparing you historically for the fight or flight.

Contemporary life induces stress in many people and, unfortunately if this drip-feed of constant stress is not stopped and our bodies are never in a relaxed state. The cumulative effect of stress can lead to many issues such as:

Depression
Erectile dysfunction
Fatigue
Fertility issues
Headaches
Heartburn
High blood pressure
High heart rate
Immune system dysfunction
Insomnia
Lethargy
Low libido
Mensuration issues
Shortness of breath

Who suffers from stress?

A quick internet search will show you that no-one is exempt from stress – children, pensioners, teenagers, workers, parents, sportspeople..the list goes on.

The HSE tells us that 822,000 people suffered from work-based stress, anxiety or depression in 2020/21. This is a figure that was increasing before the pandemic and has continued to increase with more women suffering than men and over 12million days being lost every year due to stress.

However, stress is not just a condition of the working – Today’s Parent cite a study that states stay-at-home parents are more stressed than those who work outside the home. This article from the Stress Organisation discusses the link between stress and the four major causes of death in the UK.

You can therefore appreciate how important it is to look after your mental well-being and do everything you can to reduce or alleviate stress in your life.

I’m Feeling Stressed – what should I do?

Thankfully, there are a number of things you can do to help reduce and relieve your symptoms of stress. Here are a few ideas to reduce your stress and anxiety levels.

Aromatherapy

Aromatherapy uses essential oils that are extracted from plants. Many essential oils are calming. Lavender regularly makes it to the top of the list as being one of the best essential oils for relieving stress and promoting relaxation. When using essential oils, always read the safety instructions. Essential oils can be added to baths, inhaled, diffused or used as part of a massage. Please ensure, if you are applying them topically, you dilute all essential oils with a carrier oil such as grapeseed. If you would like advice on using essential oils at home then a qualified aromatherapist, such as myself, will be able to assist. Read more about aromatherapy here.

Deep breathing

The aim of deep breathing is to make you aware of your breath and ultimately make that breath deeper and slower. Breathing deeply and slowly helps your heart rate slow and induces relaxation. There are many videos online that demonstrate deep breathing or see this article from the NHS.

Exercise

Exercise is one of the simplest and most effective ways of reducing stress with people who exercise regularly suffering less from the symptoms of stress.

Journaling

Many people find writing the events of the day in a journal very therapeutic, it allows them to let-go of what has happened and thereby reduces stress.

Another idea is a gratitude journal. Starting and ending the day by listing three things you are grateful for.

Massage

Massage is the manipulation of your body’s soft tissue. Many studies have been carried out and show massage is effective on working on tight muscles, can help to relieve associated symptoms such as tension headaches, stressed shoulders, tight jaw, etc. and has been shown to be beneficial in reducing pain in fibromyalgia clients. Massage is great for reducing stress as it releases feel-good endorphins into your body and helps promote relaxation. Read more about massage here.

Reflexology

Reflexology is based on the theory that your organs and different areas of your body are mirrored in your feet and lower legs. This extremely restful and calming experience allows your mind and body to rest, encouraging homeostasis (balance) in your body and promotinging your body’s own healing processes.

Saying No

Sometimes, in an attempt to please, we say yes when we really don’t want to. We may already have enough on our plates, we may be experiencing overwhelm or our gut may be screaming ‘don’t do it!’. Whilst many stress factors are out of our control, we can reduce our stress levels by only taking on tasks we are happy to do.

Self-care

Ensuring you stay physically and emotionally healthy is paramount. Make time for you doing something you enjoy be that reading, gardening, seeing friends and family.

Supplements

Some vitamins may help with the symptoms of stress. Please research this or seek the advice of a herbalist.

Yoga

Yoga is a very popular way of reducing stress – in fact one article claims yoga can be as effective as antidepressant drugs at reducing depression and anxiety. There are many classes either online or in your local area that will be able to help.

The Male Menopause – Does it Exist?

Written by Lorraine Smith on October 31, 2021. Posted in Self-Care.

As we approach the end of Menopause Awareness Month 2021, I thought it was time to investigate the male menopause. Is it fact or fiction? Do men go through the menopause like women? What symptoms might men experience?

What is the Male Menopause?

The Male Menopause is a term favoured by the media. It’s most commonly known as Andropause.

Andropause, coming from the Greek:

Andras – meaning human male

Pause – meaning cessation

Andropause is defined as a syndrome associated with a decrease in sexual satisfaction or a decline in a feeling of general well-being with low levels of testosterone in older man.

So, is the Male Menopause actually Andropause?

As mentioned above, andropause is the most commonly used name for the changes that occur to a man as his hormone levels decrease with age. Other names given to a man’s slowly reducing testosterone levels include:

Male menopause
Male climeratic
Testosterone deficiency
Androgen deficiency
Androgen decline in ageing male (ADAM)
Ageing male syndrome
Late onset hypogonadism (LOH)

It should be noted that true andropause is only present in men who have lost testicular function.

For this blog I will use the term male menopause.

Is There Such a Thing as the Male Menopause?

This is a question that is frequently asked and…

The answer is yes! And….

The answer is no!

Male menopause implies that a man’s dropping testosterone levels will give him similar symptoms to a female going through the menopause. This leads people to think men have a menopause.

However, whilst a small proportion of men may experience some of the symptoms discussed further in this article when they reach late 40s or early 50s, the changes to their bodies are at a much slower rate so they do not experience a menopause like women.According to Medical News Today, only 2.1% of men will be affected by male-menopausal symptoms.

Why are the Female and Male Menopause Different?

As we age, there are changes to the hormone levels our bodies produce.

In women, oestrogen and progesterone levels begin to reduce significantly during perimenopause, ovulation often becomes irregular before ceasing altogether at menopause, and, very quickly women experience issues such as hot flushes and brain-fog.

(You can read more about the perimenopause and menopause /its-world-perimenopause-day-are-you-experiencing-perimenopause/ and /world-menopause-day-menopause-and-you/ )

In men, testosterone levels drop gently – around 1 or 2% annually from around your mid 30s / early 40s. It is not unusual for older men to have testosterone levels within the ‘normal’ range. This slow reduction in testosterone rarely causes issues.

What Happens as a Man’s Testosterone Levels Drop?

As we’ve seen, the male menopause is the accepted term for the drop in testosterone levels in men of a certain age.

Testosterone is probably best known for fuelling a man’s sex-drive. It also:

Supports changes to a man’s body at puberty – growth in muscle mass, deepening of voice, growing of body hair.
Helps with maintaining muscle density
Regulates fight or flight responses

Reducing testosterone levels might cause physical, sexual and psychological problems. As testosterone levels continue to reduce at between 1-2% annually, these problems may worsen with a man’s age.

Symptoms of the Male Menopause

Most men will not experience symptoms as a result of lowering hormone levels, however, some commonly reported symptoms include:

Reduced energy levels
Feelings of depression
Lack of motivation
Brain fog and difficulty concentrating
Mood swings
Insomnia
Increase in body fat
Reduced muscle mass
Thinning and drying skin
Decreased bone density leading to osteoporosis
Gynecomastia – the development of breasts or ‘moobs’
Tender breasts
Hot flushes
Excessive seating
Decreased testicle size
Reduction of body hair
Reduced sexual desire and activity
Erection dysfunction and decrease in spontaneous erections
Infertility

I Have ALL Those Symptoms – am I going through Male Menopause?

Not necessarily – feeling discombobulated can be associated with a number of things:

Mid-life Crisis
- This can happen when men suddenly realise half their life is spent. They can get anxious about where they are and what they have achieved when compared with the hopes and aspirations of youth.
Life Challenges
- Ageing parents, fledgeling children, relationship issues and worries about work could also cause symptoms that may be confused with the male menopause.
Lifestyle
- Lack of sleep, poor nutrition, alcohol consumption, smoking and being sedentary can also cause symptoms similar to those of the male menopause.
Late onset Hypogonadism (see below).
- Male menopause is often confused with hypogonadism as both conditions present with lowered testosterone levels and very similar symptoms.

What is Hypogonadism?

This condition is where your sex glands (gonads) produce little or no hormones. The major sex glands in a man are his testicles.

Hypogonadism can be present from birth – in this case it can cause symptoms such as small testicles and delayed puberty.

Hypogonadism can also occur later in life when it is known as Late Onset Hypogonadism (LOH). LOH is more prevalent in overweight men or those with type 2 diabetes. A simple blood test can diagnose LOH.

I’m Male-Menopausal, What can I do?

If you are experiencing severe symptoms or have any physical or psychological concerns then please contact a medical practitioner who will be able to help you.

Most of the male menopause symptoms listed above can be eased by making healthier lifestyle choices such as:

Healthier eating
Reducing alcohol intake
Stopping smoking
Exercising more
Ensuring you have enough sleep
Looking at ways to reduce stress such as meditation or yoga
Taking time for you

What Next?

Remember, ageing is a natural process. It’s a privilege to grow older. If you are struggling with symptoms of male menopause then there is help out there for you. Your GP or medical professional is a good place to start. Sharing feelings with friends and loved ones can also help, as can ensuring you are looking after yourself – mind, body, and soul – optimally.

It’s World Perimenopause Day ~ are you Experiencing Perimenopause?

Written by Lorraine Smith on October 11, 2021. Posted in Complementary & Holistic Therapies, Massage, Medical Massage, Self-Care.

October is menopause awareness month.

October 12th is World Perimenopausal Day, a day that aims to raise awareness of people’s knowledge of perimenopause.

What is Perimenopause?

The Collins Dictionary tells us perimenopause is

the period leading up to the menopause during which some of the symptoms associated with menopause may be experienced

It is the transition phase a woman goes through on her journey towards menopause (cessation of menstruation).

What Age does Perimenopause Start?

Perimenopause most usually begins when a woman is in her 40s however it can start when a woman is in her 30s, or, occasionally, but quite rarely, even earlier.

How Long Does Perimenopause Last?

Every woman is unique and her experience of Perimenopause is personal to them.

Perimenopause can last anything from a few months to around a decade. Most women experience perimenopause for approximately four years. However, according to the NHS site, 10% of women will experience symptoms lasting in excess of 12 years.

When does Perimenopause End?

Perimenopause ends when you are menopausal. Menopause is defined as the cessation of your menstrual cycle.

It is stated that you are menopausal once you have had twelve months without a period.

Why do I feel out of sorts?

As you approach menopause, oestrogen, progesterone and testosterone fluctuate within your body.

Oestrogen is one of the primary female sex hormones, produced by the endocrine system. Oestrogen affects the central nervous system, the cardiovascular system, your bladder, teeth, skin, nails, and hair. Oestrogen helps develop and maintain a woman’s reproductive system – puberty, periods and pregnancy. It aids in the development of female characteristics such as breasts. Oestrogen also helps with bone strength and maintaining cholesterol levels. Oestrogen assists with temperature regulation, sleep and your mood.

Progesterone helps to regulate your menstrual cycle and prepare your uterus for pregnancy.

Testosterone fluctuations can affect your libido. Testosterone also helps maintain muscle and bone strength and can contribute to your mood and cognitive performance.

How Will I Know if I am Perimenopausal?

Whilst some women will be unaffected during their menopause transition period, many will experience symptoms they would rather not have!

Also, a proportion of women may not consider perimenopause as being responsible for how they are feeling as they are still menstruating.

Dr Louise Newson, the menopause doctor, tells us that, infact, perimenopause and menopause symptoms are the same, explaining that cessation of periods is often the last part of your menopause journey.

The most common way of diagnosing perimenopause in the over 45s is by the symptoms they may be experiencing.

Symptoms of perimenopause can include:

Hot flushes
Night sweats
Increase in PMS symptoms
Breast tenderness
Decrease in libido
Low energy levels
Menstruation changes
Urine leakage
Increase in mictuation
Vaginal dryness
Mood swings
Sleep issues
Anxiety and stress
Weight gain
Aching joints
Headaches
Brain fog
Hair loss
Facial hair
Dizziness
Gum disease
Bad breath
Weak nails

If you are struggling with any perimenopausal symptoms please make an appointment to see your nurse practitioner or GP.

For hot flushes, you may find it helpful to keep a diary and note any triggers.

What can I do to Help Myself through my Menopause Transition Period?

Whilst the symptoms listed above may not be welcome, it is helpful to remember that perimenopause is a natural process that ageing women will go through. This transition period is an ideal time for personal reflection and growth; a time to think about any changes you would like to make and how you will achieve them.

One of the best things you could do is adopt The Five Pillars of Perimenopause Health. These are:

Diet
Exercise
Relaxation
Sleep
Purpose

Are you mindful of these?

It is recognised that elevated cortisol, the stress hormone, can magnify perimenopausal symptoms. It is therefore recommended that you take time to regularly relax and destress. Whether it is exercise, time with friends, or a therapeutic treatment – do something for you that you enjoy.

Many studies have, in fact, been carried out showing how massage, acupuncture, reflexology and aromatherapy can all help with perimenopausal symptoms. An internet search will highlight these if you are interested to read more.

Why not schedule a treatment to help you as you move towards menopause? You can read more about relaxing treatments that might help on the /massage/ page and /complementary / page.

Today is National Massage Day 2021- Here are 25 reasons you should get a massage

Written by Lorraine Smith on October 1, 2021. Posted in Massage.

National Massage Day occurs on the 1st October each year.

When was the last time you got a massage?

Imagine booking a massage right now and picture the experience that awaits you… tranquil treatment room, relaxing music playing gently in the background, the soothing aromas that calm your senses, imagine yourself sinking into the heated couch and feeling your stresses and strains melt away…

There are many massage modalities and numerous ways massage can benefit you.

Whether you are:

An aromatherapy lover
A traditionalist who enjoys a Swedish massage
Enjoy the geothermal aspect of a LaStone or Bamboo Massage treatment
Are suffering with a sluggish lymphatic system so would like lymphatic drainage
Want to give your stubborn areas a good jigging with G5 massage
Like a deep tissue or power massage
Are a keen sports person who would like some sports / remedial massage
Someone who prefers a head massage
A lover of a foot massage
A facial massage aficionado
Would like two or three hours on the couch being massaged from top to toe

I HAVE A MASSAGE FOR YOU!

Additionally, I am able to combine your favourite aspects from any of the massages to create a truly bespoke treatment just for you.

You can find all the massages available at Lorraine’s Treatment Room by clicking here.

The American Massage Therapy Association lists 25 reasons why you should get a massage, they reference the studies carried out, highlighting the positive results for each condition and the study size. Top benefits include:

Relieve stress
Relieve postoperative pain
Reduce anxiety
Manage low-back pain
Help fibromyalgia pain
Reduce muscle tension
Enhance exercise performance
Relieve tension headaches
Sleep better
Ease symptoms of depression
Improve cardiovascular health
Reduce pain of osteoarthritis
Decrease stress in cancer patients
Improve balance in older adults
Decrease rheumatoid arthritis pain
Temper effects of dementia
Promote relaxation
Lower blood pressure
Decrease symptoms of Carpal Tunnel Syndrome
Help chronic neck pain
Lower joint replacement pain
Increase range of motion
Decrease migraine frequency
Improve quality of life in hospice care
Reduce chemotherapy-related nausea

Looking at the number one & three benefits of relieving stress and anxiety, Psychology Today tell us that

The anxiety-reducing and mood-enhancing benefits of massage are probably related to changes in EEG activity, decreased levels of cortisol, and increased activity of the parasympathetic nervous system, which acts automatically to calm the body and brain during stress.

Additionally, numerous studies have been carried out on massage pressure and show that moderate massage is the most effective for reducing pain associated with medical issues and carries the additional benefits of improving attention and enhancing your body’s immune response.

Brain imaging studies support this evidence by showing the changes that take place in areas of the brain that are involved in regulating stress responses and emotions such as the amygdala and hypothalamus.

I have some phenomenal treats and offers for National Massage Day that will be sent out to all members on my mailing list….I’ve even devised a couple of new treatments just for the occasion!If you are not a member of the mailing list and would like to be, you can join by clicking here.

1st October also marks the start of Pro-Touch Awareness month – a month that promotes the importance of consensual and positive human touch and connection to everyone. Just think about how comforting a hand can be when you are in need. Now, imagine someone who is deprived of human contact, what joy could a simple touch, or hug, bring to them?

Pro-Touch Awareness realises that, following the pandemic, we are presently in a touch-starved world so as well as raising awareness of the benefits of touch, they are encouraging touching the lives of others with acts of kindness.

What kindness could you bring to someone’s life today?

The Ultimate Relaxation Package

Written by Lorraine Smith on June 7, 2021. Posted in Deluxe Pampering Packages.

What is the Ultimate Relaxation Package?

This truly indulgent package is perfect for when you need some pampering or me-time. A wonderful treat for your mind, your body and your spirit, you will leave feeling relaxed, restored, and rebalanced with a sense of inner peace and harmony.

You will be pampered from top to toe with this calming package that combines holistic full-body massage with Indian head massage and reflexology.

Using organic, vegan-friendly, nourishing oils your skin will also feel amazing after your treatment!

What happens at my treatment?

As you walk in the treatment room you will inhale the delicate aroma of Eve Taylor Hug-in-a-Bottle… This rich, exotic aromatic diffuser blend contains Sandalwood and Rosewood to comfort your feelings and hush your mind, whilst luxurious Damask Rose gently soothes your senses allowing any burdens or emotional frustrations to gently ebb away.

Soft spa music will be playing and you will truly begin to feel relaxed from the moment you step into the oasis of calm and tranquility that is the treatment room.

After a quick chat about how you are feeling and if you have any specific requests for the treatment, I will leave you whilst you get ready and comfortable on the treatment couch.

As you sink into the heated couch you will feel your stresses and strains starting to slip away.

I will come back into the treatment room and make you more comfortable with extra blankets and bolsters, and will then start your treatment.

The treatment commences with you lying prone (face-down) on the couch and starts with massage of your legs, followed by your back, then your scalp… You are then asked to turn over where your Indian head massage continues on your decollete, incorporating gentle neck stretches, facial marma points, and your scalp before continuing with a hand & arm massage, legs and culminating with your reflexology.

When your treatment has finished, I will leave the room to allow you the time and privacy to get up slowly, enjoy a glass of water and get dressed ready to return to the ‘real’ world.

Can I have silence / alternative music?

Of course! This is YOUR time. If you have a music preference or would prefer your treatment to be silent, please just ask.

Can I upgrade this treatment?

Yes. This treatment can be upgraded with collagen gloves, collagen booties, relaxing spacemask and bespokely blended aromatic essential oils.

What are the benefits of this treatment package?

Holistic massage, Indian Head Massage and Reflexology are all powerfully therapeutic treatments on their own; combining them synergistically enhances your ability to relax and you will feel your stresses and strains float away. Benefits of this package include:

A deep sense of relaxation and a feeling of total well-being
A sense that your whole body is better balanced and in harmony

Enhanced feeling of contentment
Relief from anxiety and insomnia
Relief from pain, e.g. headaches and back pain and from stress and tension
The release of endorphins, your body’s feel good hormones
Improved blood and lymph circulation
More efficient removal of impurities and toxins
A stronger immune system
Increased energy levels and feels of vitality
A general sense of health and well-being
Healthier, nourished skin

Sounds like just what I need! How do I book?

You can check availability and book online by clicking here. You can check out my other packages on the website. I look forward to welcoming you to the treatment room soon.

I’d love to send this as a gift, is that possible?

Yes, of course. This relaxing package would make the perfect gift for someone special. Please click here to purchase your gift certificate. Gift vouchers can be sent directly to your email address or that of the recipient. The recipient can then book their relaxing treat at their leisure and at a time that is most convenient for them.