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Tag: self care

Botanical facial oil being gently applied to a hand, representing natural and organic skincare used at Lorraine's Treatment Room in Worth, Kent.

Beautiful in Your Skin: Why Organic Skincare and Simple Self-Care Matter More Than Ever

Written by Lorraine Smith on . Posted in Aromatherapy, Complementary & Holistic Therapies, Holistic, Massage, Self-Care.

June is Beautiful in Your Skin Month – a gentle reminder that looking after yourself doesn’t need to be complicated, expensive or extreme.

Do you have skin concerns?

For many people, skin concerns such as dryness, sensitivity, dullness or irritation build slowly over time. Busy routines, stress, weather changes and product overload can all play a part. It’s easy to forget that our skin is a living organ, constantly responding to our environment, lifestyle and overall wellbeing – not just the products we apply to it.

This is where a more natural, thoughtful approach can make a real difference.

In my treatment room in Worth, between Sandwich and Deal in Kent, I work predominantly with organic and naturally derived skincare, with botanical oils and gentle plant-based ingredients. My focus is always on supporting the skin barrier rather than overwhelming it.

Whether you’re booking a facial or a body treatment, you can be confident that only carefully selected, naturally derived products will be used.

What can I do to help my skin?

Treatments such as the Calming and Comfort Facial are designed with this philosophy in mind. The aim is simple: cleanse gently, nourish deeply and leave the skin feeling calm, hydrated and comfortable. There is no harsh stripping of your skin, nor over-treatment; just careful, considered skincare that works with your skin rather than against it.

Similarly, all massages use high-quality cold-pressed carrier oils, with the option of adding a bespoke blend of essential oils tailored to your individual needs.

Is there anything else I can do to help my skin?

Many clients visit not just because of a skin concern, but because they need some genuine “me-time” – an opportunity to pause, unwind and properly switch off. Treatments such as aromatherapy massage and other holistic therapies can be just as beneficial for relaxation and emotional wellbeing as they are for the body. When we feel calmer and less stressed, our skin often reflects that too.

What self-care do you recommend?

Organic skincare isn’t about perfection or following rigid routines. It’s about making kinder choices where possible, paying attention to how your skin responds, and allowing yourself the time and space for rest and recovery.

Beautiful in Your Skin Month is really about that wider message – feeling comfortable in yourself rather than chasing an unrealistic ideal. Healthy, comfortable skin and a sense of wellbeing will always be more important than perfection.

Whether you’re dealing with skin sensitivity, stress, fatigue, or simply feel in need of a reset, taking time for yourself is never wasted. It is an important part of maintaining your overall wellbeing.

I’m confused, can you help?

If you’re unsure what your skin or body needs, a simple consultation is often the best place to start. Every treatment is adapted individually because no two people are the same. Please do email me if you’d like to discuss any concerns.

Everyone is welcome at Lorraine’s Treatment Room – a calm, professional space in Worth, near Sandwich and Deal in Kent, where your wellbeing is always the priority.

Illustration of feet walking around the world to show that our feet carry us around 100,000 miles in a lifetime.

Why Looking After Your Feet Is an Important Part of Self-Care

Written by Lorraine Smith on . Posted in Foot Treatments, Mental Wellbeing.

May is National Walking Month, which makes it a lovely time to turn our attention to one of the hardest working parts of the body – our feet.

Most of us rely on our feet every single day, often without giving them much thought until they start to feel uncomfortable.

It is estimated that our feet will carry us around 100,000 miles during our lifetime – roughly the equivalent of walking around the world four times.

When you think about everything they do for us, it makes sense to give our feet care and attention.

Your Feet Affect More Than You Might Think

Each foot contains 26 bones, 33 joints and more than 100 muscles, tendons and ligaments. Together, they provide support, balance and mobility.

When the feet are uncomfortable, the effects can often be felt elsewhere in the body. Changes in the way we stand or walk may contribute to tension in the ankles, knees, hips and lower back.

Looking after your feet is about more than appearances. It is an important part of maintaining comfort and overall wellbeing.

The Power of Touch

There is something deeply reassuring about therapeutic touch.

Whether through massage, reflexology or a relaxing foot treatment, touch can help us slow down, release tension and reconnect with our bodies.

Many people notice they feel calmer and more settled after a foot treatment, not just physically but mentally as well.

A Gentle Introduction to Foot Reflexology

Lorraine performing reflexology by applying thumb pressure to a client’s toes during a relaxing foot treatment.

Reflexology is based on the principle that specific points on the feet correspond with different areas and systems of your body.

By applying gentle pressure to these reflex points, reflexology aims to encourage deep relaxation and support the body’s natural ability to restore balance.

Many people find it profoundly calming and report feeling more relaxed, grounded and better able to cope with the stresses of everyday life. For some, it can feel like a deeply restorative pause, a chance to switch off mentally while receiving soothing, therapeutic touch.

Sometimes simply taking time to rest, be cared for and reconnect with your body can be profoundly beneficial for both your physical and emotional wellbeing.

Self-Care Supports Mental Wellbeing Too

When life feels busy, self-care is often one of the first things to be pushed aside.

Mental Health Awareness Week is 11th-17th May 2026 and offers a useful reminder that looking after ourselves is not indulgent — it is part of staying well.

Taking time to address physical discomfort and enjoy a period of relaxation can help us feel more comfortable, calmer and better able to cope with the demands of everyday life.

Relax with heated stones and complementary therapies

Experience Warmth And Balance With November’s Limited Edition Cocooning Experience

Written by Lorraine Smith on . Posted in Chakra balancing, Complementary & Holistic Therapies, Deluxe Pampering Packages, Holistic, Mental Wellbeing, Reflexology, Reiki, Self-Care.

Indulge in a Unique Winter Wellness Journey That Soothes, Restores, and Realigns

Limited Edition Unique Experiences – LEUEs:
If you’re new to my monthly LEUEs, these limited-edition treatments offer a way to escape the hustle and bustle with a thoughtfully designed wellness package. Each LEUE is crafted to help you explore different therapies and discover rejuvenating treatments you may not have tried before.

November’s LEUEs:
As we embrace November’s cooler days, I’ve designed two warm, cozy experiences to bring you inner peace and harmony: the indulgent Nestle into November and a shorter Mini Cocoon for those pressed for time.

Nestle Into November

Nestle into November:
For November’s Limited Edition Unique Experience, treat yourself to a deeply indulgent 75-minute winter wellness treatment. This warming, soul-nourishing experience is crafted to leave you feeling balanced, refreshed, and radiant, perfect as we step into the colder season.

Chakra Stone Placement:
A curated selection of crystals and semi-precious stones will be intuitively placed along your chakras, each supporting specific energy centers—like grounding red stones for your base chakra, soothing blue for your throat, and nurturing green for your heart. Jade promotes grounding, rose quartz enhances self-love, and amethyst brings clarity and calm. This chakra alignment clears blockages, helping to realign your physical, emotional, and spiritual well-being.

LaStone Cocooning with Hand-Picked Stones:
Experience the warmth and relaxation of jade, basalt, rose quartz, and amethyst stones, chosen for their unique healing properties. Basalt provides grounding, while jade’s far-infrared (FIR) warmth eases muscle tension and boosts circulation. Rose quartz brings nurturing energy, and amethyst supports a calm, balanced mind.

Décolleté and Facial Massage:
Enjoy warm oils and gentle massage to relieve facial tension, boost circulation, and give you a soft, radiant glow—a perfect winter pick-me-up for skin health.

Head Massage:
Sink deeper into tranquility with a soothing head massage to ease stress, boost circulation, and invite mental relaxation for complete winter wellness.

Reflexology:
Complete your session with grounding foot reflexology, ideal for promoting holistic relaxation and revitalisation.

Optional Add-Ons:

Self-Heating Eye Mask – Infused with essential oils, this heated mask offers ultimate relaxation.

Reiki – Draw in restorative energy for deep inner calm and well-being.

Rose Eye Revive – A cooling rose quartz treatment to soothe, hydrate, and reduce puffiness.

This LEUE is designed to help you escape the winter chill, reconnect with your energy, and feel truly radiant.

Book now to secure your slot for this seasonal spa experience in Kent.

Mini Cocoon

Mini Cocoon:
For those with limited time, the 40-minute Mini Cocoon offers a quick winter retreat in Kent. Perfect for lunchtime pampering, this experience provides warmth, relaxation, and energy balance, ideal for a unique wellness boost.

Chakra Stone Placement:
Each stone placed along your chakra points supports your energy centers: grounding stones for stability, soothing blue stones for tranquility, and nurturing green stones for the heart. Jade, rose quartz, and amethyst work together to help you release stress and find balance.

Warm Stone Cocooning:
Nestle under a cozy, heated blanket as basalt, jade, rose quartz, and amethyst stones provide grounding warmth and gentle energy.

Scalp, Neck and Décolleté Massage:
A focused massage eases tension in the scalp, neck, and chest, promoting relaxation, improved circulation, and stress release.

Optional Reiki and Reflexology:
Complete your treatment with optional Reiki for inner balance or reflexology for grounding and peace.

The Mini Cocoon is ideal for anyone looking to warm up, realign, and enjoy a calming retreat—all in under an hour. Perfect for a quick, refreshing pick-me-up!

A festive advent calendar with 20 doors, decorated in traditional Christmas colors. Behind each door is a surprise wellness deal, perfect for stocking fillers and holiday treats.

Are you looking for the perfect festive gift?

Written by Lorraine Smith on . Posted in Aromatherapy, Complementary & Holistic Therapies, Deluxe Pampering Packages, Holistic, Massage, Reflexology, Self-Care.

Christmas Advent Calendar 2024 is here!

The countdown to Christmas is about to get even more exciting with my annual Christmas Advent Calendar. This year there are 20 days of fantastic, exclusive, limited-time offers! From the 1st to the 20th of December, each day will reveal a brand-new pampering package, all at a special festive price. Perfect for treating yourself or finding the ideal Christmas gift.

This year, it’s more exclusive than ever – the deals and discount codes won’t be shared anywhere else. To unlock these festive surprises, you’ll need to sign up to my VIP Advent Calendar client list by 30th November.

As a VIP, you’ll receive your very own advent calendar, with each door hiding a special offer that will be revealed only on the day.

Click here to ensure you don’t miss a single deal!

What to Expect:

  • 20 Exclusive Deals: Each day, from 1st to 20th December, a different offer will be available for 24 hours only. Think soothing massages, indulgent facials, pampering packages, reflexology, deep tissues massages, and more – perfect for a festive treat or a thoughtful Christmas gift!
  • VIP Access Only: These deals won’t be advertised anywhere else. So, make sure you sign up before 30th November to be part of this exclusive list.
  • Advent Calendar Fun: Once signed up, you’ll receive your own online advent calendar with 20 doors. Open a door each day to reveal the deal!
  • Limited Availability: Each offer is limited, only a set number of treatments and vouchers will be available each day so be quick to grab your voucher or schedule your appointment as soon as possible after the door opens.
  • 24-hour Window: Each deal is valid for 24 hours only, so act fast!
  • Valid dates: All treatments must be taken between 2nd January and 31st March 2025
  • Christmas Stocking Fillers: From vouchers for friends and family to special packages, these deals make the ideal Christmas stocking fillers, Secret Santa, or a thoughtful Christmas present. – personal, and designed to bring relaxation and joy.

Why Sign Up?

By signing up for my Advent Calendar, you’ll receive early access to these incredible deals and be one of the first to know when the offer goes live each day. From couples massage workshops (perfect for date nights!) to pampering facials and holistic treatments like reflexology and sports massage, there’s plenty to look forward to.

How to Sign Up:

It’s easy! Just click here to join the VIP Advent Calendar client list and get ready for 20 days of exclusive deals. The clock is ticking – you need to sign up before 30th November to receive your calendar and get access to these festive offers.

So, put on your Christmas sweater, put down those Christmas cards, and sign up NOW! Don’t miss out on the chance to pamper yourself or give the gift of wellness to someone special.

Keep an eye out for festive fun, creative package names, and lots of Christmas cheer. Don’t miss out – sign up now and get ready to unwrap a little bit of joy every day! This is your chance to indulge, unwind, and step into the new year feeling refreshed and renewed.

Can’t wait until Christmas? Head over the the Packages Page or book yourself a massage or facial. Schedule some well deserved relaxation away from the hustle and bustle of the festive season.

Walking for your mind and body

Written by Lorraine Smith on . Posted in Holistic, Mental Wellbeing, Self-Care.

Stepping Into Wellbeing: My Perfect Autumn Walk

Being a complementary and holistic therapist, I try to take as natural approach as possible to my health and wellbeing, both physical and mental. 

As we move into autumn, with the days getting shorter, it’s lovely when my ‘weekend’  coincides with a bright and welcoming sunny autumn day enabling me to embrace nature; to step outside and benefit my mind and body with a super sensory stroll.

Walking with The Ramblers in Hythe

Recently, I did a trial walk with The Ramblers.  It was billied as leisurely so didn’t install in me the fear of failing, nor was I worried about bringing up the rear!  It was a lovely, leisurely walk that started along the Royal Military Canal at Hythe, returning via the seafront. Although there were plenty of people around to chat with, after a busy week, I embraced the opportunity to spend some of the time walking alone with my thoughts. How often do we get the chance to truly reflect?  The walk allowed me to reflect on the past week and mentally prepare for the next while absorbing the beautiful surroundings.

A Feast for my Eyes, Ears and Olfactory System

From the bursts of colour from flowers still in bloom, the statues along the river bank, to the squawk of seagulls overhead, the scent of the sea in the breeze, the aromas from the coffee vans, and the distant chatter of people enjoying themselves—it was a true sensory experience. Walking back along the busy promenade, I saw dogs waiting patiently beside their owners, while they sipped coffee and caught up with friends, I saw people enjoying a dip in the sea, wind surfing, cyclists, children playing…….it was a feast for my eyes, ears and olfactory system. 

Enjoying the Moment

In today’s fast-paced world, it’s so easy to get caught up in constant connectivity; there always seems to be something to do that takes priority over just stopping and smelling the roses. That’s why I made the conscious decision to put my phone away. Instead of capturing the moment through the lens of a camera, I let myself soak in the view—fully enjoying the present. It was a much-needed break, and it felt like a moment of self-care.

One thing I reflected on afterwards was, whether I’m in the countryside or strolling along the seaside, walks like these are so very beneficial for my mind, body, and spirit.

So, you may be wondering, What are The Benefits of Walking in Nature?

It’s often easy to ignore or forget how impactful a simple walk can be. 

One of the simplest and most beneficial ways to care for your mental and physical health is by moving and, stepping outside and soaking in the autumn sunshine is accessible and free!

Walking outdoors is one of the easiest and most effective ways to boost your mental well-being – and get fitter at the same time!

Whether you’re strolling along the seafront of coastal towns such as Deal and Sandwich or exploring nearby beautiful country trails, stepping into nature can help lower your stress levels, clear the mind, and even combat feelings of anxiety or sadness.

Help Alleviate the Symptoms of Seasonal Affective Disorder (SAD)

As the nights draw in, many people start to feel the effects of Seasonal Affective Disorder (SAD). If you’re noticing a dip in your energy levels or mood, spending more time outdoors during daylight hours can significantly help. As the days shorten, exposure to daylight is important for maintaining our vitamin D levels.  Exposure to natural light is a simple yet effective way to improve your mood and mental wellbeing. A coastal walk by the sea or through countryside trails can offer a natural lift.

Should I wear sunscreen when walking?

Ideally, you should apply a moisturiser with SPF every day of the year!

When walking in the autumn, even though the autumn sun becomes less intense and you may not feel the sun’s warmth in the same way, don’t forget to apply SPF to protect your skin—especially if you’re spending extended periods outdoors.

SPF stands for sun protection factor and is similar to suncreams, helping you stay out longer without damaging your skin.  

Remember, autumn can be harsh, with cooler winds and central heating drying out your skin. Regular moisturising, gentle exfoliation, a weekly face mask and moisturisers with SPF protection will help keep your skin in balance.  If you’re unsure about which products to use or how to use them please reach out to seek professional advice for your skin’s specific needs.

Mindfully Taking Care of Yourself Outdoors

Autumn is a busy time for many as we transition into new routines, so it’s crucial to carve out time for self-care.  Taking a walk is a wonderful act of self-care. It gives you the chance to step away from your routine and truly focus on yourself. The beauty of living near Deal and Sandwich is the proximity to both stunning coastal walks and peaceful country trails.

Stretching before and after your walk

Make sure to warm up gently before taking huge strides, and, if you’ve not exercised for a while, ensure you stretch before and after your walk to avoid any stiffness.

Stay hydrated when walking

Additionally, remember to stay hydrated.  Even if the air is crisp and you don;t feel thirsty, we should all be aiming to drink around 1.2l of fluid a day. Whether it’s a flask with a cup of tea, or a bottle of water, your body will thank you later!

Ouch – I’ve got Blisters / Feet Issues!

I have a regular walking companion and, we went through a phase of literally EVERY SINGLE TIME we walked she would have foot issues!  No word of a lie!  It goes without saying, please wear comfortable and appropriate footwear on your walk.  If your feet are aching upon your return, a soak in a bowl of warm water, possible with the addition of some epson salts*, will work wonders.  If you are a regular walker then you may find massages or reflexology helpfully soothe away aches and pains and bring you back into balance. *Please ensure that you are not contra-indicated to anything you add to your footbath.

Look after yourself! If it’s Possible, Take Time to Slow Down and Smell the Roses!

Next time you head out, whether it’s a coastal stroll or a walk through the countryside, take time to stop, look, and listen; embrace the benefits for both your mind and body.

Go on! Get up, get your walking shoes on, get outside, get moving, put your phone away, and let nature do its magic!




World Reflexology Week 2022 – Reflexology & You

Written by Lorraine Smith on . 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 . 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.

Read more about reflexology here

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.

Discussing the Male Menopause

The Male Menopause – Does it Exist?

Written by Lorraine Smith on . 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.

World Menopause Day – Menopause and You

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

Today, 18th October, is World Menopause Day.

World Menopause Day aims to increase awareness of the menopause and the support available.

What is Menopause?

A woman is considered menopausal when she hasn’t had a period for 12 full months.Infact, The Menopause Charity defines it as the single day when you have not had a period for 12 months; after this one day, you are post menopausal.

What Age will I be Menopausal

The average age to become menopausal in the UK is 51.

However, some ladies will have an early menopause – under age 45. Early menopause might be triggered by some underlying health conditions or as a result of receiving treatment for cancer.

Surgical menopause is where you have your ovaries removed – you will immediately go into menopause.

Many people describe themselves as menopausal when they start experiencing symptoms such as hot flushes, erratic menstruation, alterations in their mood and a whole host of other signs.  This is infact perimenopausal, also known as your menopause transition period.

My last blog looked into perimenopause, the symptoms you may experiencing and self-help suggestions. You can read this here /its-world-perimenopause-day-are-you-experiencing-perimenopause/

Menopause and Bone Health

This year’s World Menopause Day theme is bone health.

Oestrogen is essential for the formation of healthy bones.  When oestrogen levels drop after the menopause, this can lead to a decrease in bone density and an increase in the risk of osteoporosis. 

Haitham Hamoda is Consultant Gynaecologist and Lead for the Menopause Team at King’s College Hospital as well as being Chairman of the British Menopause Society.  He discusses bone health and the advantages and risks of HRT in a short, informative video which you can see here.

Menopause – HRT or the Holistic Approach?

Haitham Hamoda advises that HRT is the first choice of treatment for osteoporosis in women under 60.  

HRT can help manage your menopausal symptoms and improve your quality of life.  HRT has also been shown to reduce cardiovascular disease.  

Whilst for most women, the benefits of HRT are believed to outweigh the risks, it is recommended that you discuss your individual case with your medical expert as well as doing your own research.

You may, however, prefer a more holistic approach with lifestyle changes such as healthier diet choices, ceasing smoking, reducing intake of sugar and other stimulants, increasing your exercise, implementing a sleep routine and making time for you.

A quick search will produce lots of information.  One site with lots of information is The Menopause Charity.  

Flo Health mentions a number of essential oils that can help you during your menopause transition period and there have been a number of studies carried out showing that reflexology can help reduce depression in menopausal women, reduce hot flushes and improve sleep quality,  and decrease anxiety and depression.

Sally Earlham is a renowned reflexology specialist and creator of Reflexology for Menopause – this unique course looks at the menopause, reflexology research, lifestyle factors for easing menopausal symptoms and focused reflexology techniques aimed at supporting your body through this time of transition. 

I am delighted to be a qualified Menopausal Reflexology Practitioner.  If you would like to know more about this treatment, please visit /complementary/#Reflexology or contact me.

Menopause and You

Your menopause experience will be as unique as you are. 

Whilst the symptoms may be unwanted, please remember that this too will pass.

Perimenopause and menopause are natural processes.  This is a great time to reflect  and reframe and think about what you would like moving forward to the next stage of your life.

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

Written by Lorraine Smith on . 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.