10 Tips for Better Exercise Success

Here are 10 tips to help you get your exercise plan off the ground, and keep it in the air well into the New Year.

1) Joining a gym is not always the answer

We often tell ourselves that joining the local gym will solve all our exercise problems; that buying that yearly membership is all we’re going to need to summon the motivation we need. We’ve all said it “Maybe I’m just a gym junkie and I just don’t know it yet?!” 

Britons spend an estimated £37m a year on wasted gym memberships. Signing up for the gym is not the answer for all of us. The truth is that a gym situation although ideal for some, doesn’t suit all. Find an exercise program that suits you.

2) Keep exercise fun!

Finding a few forms of exercise that are fun and exciting is a great way to keep your regime constantly interesting, making it more likely you’ll stick to it throughout the year. Why not try a few different things Eg: a weekly Zumba classes, swimming, yoga, group exercise with friends and daily walking. Mix it up and don’t just stick to the same old routine every week, as it may get boring. Use music or TV as a way of keeping yourself entertained during your exercise: take your ipod jogging, use the treadmill in front of your favourite soap! Keep it fun and interesting!

3) Don’t be so hard on yourself

If you miss an exercise opportunity, don’t stress yourself out unnecessarily. If you miss a regular class, go for a walk instead. You can always make up for it later. Stress can be a contributing factor in quitting an exercise regime. Try and remember that one or two slip ups do not equal the end of your program.

4) Use the buddy system

Find a close friend or a relative whom you trust and make an exercise pact. Encourage each other and exercise together. This can be a great recipe for success; it will give you both more confidence and support, as well as strengthening your relationship.

5) Set realistic goals

Setting goals is important as it helps us find motivation, as well as giving us something to work towards. However, we are so often quite unrealistic with our exercise goals. Speak to your doctor, consult a health professional such as a nutritionist or fitness instructor and remember that weight loss is not the only goal you should have. Think about fitness levels, energy levels, your mood, quality of sleep, muscle tone, posture, pain management and other factors.
 
6) Be patient

Another part of setting realistic goals is the ability to be patient and enjoy the ride. It’s so important to enjoy the exercise you’re doing, not just be keen for a result straight away. These things can take time.
Remember that slow and steady wins the race; don’t push yourself too hard and risk injury. Start with low to moderate levels of exercise and increase over a period of time.

7) Keep your exercise regime accessible

Singing up for classes on the other side of town or at times when we know it’s going to push the schedule, is never wise. We are much more likely to stick to forms of exercise that are easy to fit into our schedules: go for a jog at lunch time, do an hour of yoga at home, enjoy a walk after dinner or find an after work class within walking distance from your house.

8 ) Make it a lifestyle change

Diet fads and exercise kicks don’t always last. Take it slow, change your daily routine, change your attitude and make the “new you” a lifestyle change, not just a fad. Make your changes last.

9) Keep a record of your achievements

Keeping an exercise and diet journal is a great way to document your progress and keep yourself motivated.
Write down your goals and how you will reward yourself once you’ve achieved these goals; keep healthy recipes and document the post-exercise feelings of euphoria to remind yourself how good you can feel. Remember that it’s not all about weight loss, so keeping track of your weight via the scales might not be for everybody.

10) Healthy eating

Healthy eating and a good exercise regime go hand in hand. Consult your health professional and find a health diet fit for your body type and health history.

Here at Vitality Centre we understand that sometimes childcare isn’t always easy or possible – so please remember that you’re more than welcome to bring your baby or kids along with you when you come in for a treatment.

We have space for you to feed, change and play with your baby; as well as friendly and caring staff who will do all they can do make you all feel comfortable and welcomed.

Baby changing facilities are available on the lower ground floor and there is a lift so you don’t need to lug prams up the stairs.

BEAUTY – high street salons simply will not allow babies or kids in, but we are more than happy to have your precious little one stay with you while you have a manicure or that all important waxing done! Our therapists are experienced with kids and babies, so you have no need to worry!

*Massage *Waxing (hot and strip) *Facials *Manicures *Pedicures *Osteopathy *Reflexology and more!

**We also have treatments for babies and kids (crainal osteopahty) and classes in our studios (Latino Bambino and Post-natal baby Massage and more!)

So the first thing to point out is that reflexology is actually incredibly beneficial for both circulation and the nerves within the feet. And aside from all the other benefits that can be gained by regular reflexology for diabetics the benefits in reducing foot discomfort in my experience really are quite amazing.

So what is diabetes?

Diabetes is a metabolic disease that results in the individual having high blood sugar levels.
Your blood sugar levels are controlled in the body by 2 hormones, glucagon (causes cells to secret stored sugar into the blood to increases the blood sugar levels) & insulin (causes cells to absorb sugar to decreases the blood sugar levels). In diabetes the insulin does not work correctly resulting in blood sugar levels getting too high.

 The increase in blood sugar levels as a result of diabetes have 3 main symptoms, an increase in urination, thrust and hunger. If the blood sugar levels stay too high over a long period of time they can lead to vision changes due to a change in shape of the lens in the eye, however if the blood sugar level is returned to normal this will often reverse itself.

Diabetes can also cause nausea, vomiting, abdominal pain and hyperventilation.

There are 3 main types of diabetes:

Type 1: This is often referred to as “insulin depended diabetes” because this is when the pancreas does not produce enough insulin and requires injections to control the blood sugar levels.

Type 2: When the cells of the body develop a resistance to insulin and they do not absorb sugars out of the blood.

Gestational diabetes: During pregnancy the pancreas needs to produce extra insulin and if it doesn’t this can lead to a pregnancy related diabetes.

How can Reflexology Help?

Reflexology is great for the localised symptoms of poor circulation and neuropathy (a tingling, numbness, coldness, pain or loss of sensation due to never damage).

But reflexology can do more than that. By working on the feet to stimulate and balance the whole body, and by spending time on specific areas within the body though reflex points in the feet, reflexology can help to return the body back to a balanced state and encourage a general feeling of health and vitality.

 By working on the pancreas and generally the endocrine (hormonal) system reflexology can encourage the production of insulin by helping the cells that produce the insulin to work as efficiently as possible.

The liver would be another key area to work on through reflexology, due to its processing functions being effected by an increase in blood sugar levels.

Reflexology is also great for symptom management; the areas worked on would vary depending on the individuals needs but examples would be the digestive system to reduce nausea and pain or the urinary system to help with the excessive urination.

For treating diabetes initially it is recommended to have regular treatments, once of twice a week. As general vitality and health improve the sessions can be spread out further until they would be once every month to 6 weeks as maintenance. Or until they are no longer required (such as in the case of gestational diabetes)

Written by Jackie Potts (Massage and Reflexology Therapist)

 
1 ) Never wash with hot water, as this further strips skin’s barrier. Instead, use warm water.

2 ) Be mindful of scented, coloured, franked laundry detergents and softeners that can aggravate skin.

3 ) Never attempt any exfoliation routine without a professional’s recommendation.

4 ) Don’t smoke. Smoking drains skin from the inside. It dehydrates skin around the lip area, causing wrinkles.

5 ) Excessive intake of alcoholic beverages, caffeine and certain medications  can trigger dry, sensitive skin.

6 ) The loss of existing sebum is commonly caused by excessive bathing, showering scrubbing or the use harsh soaps. Shaving without a protective medium can also weaken skin’s barrier function.

7 ) If skin is so sensitised it cannot tolerate water, remove Ultra Calming Cleanser with damp cotton, The Sponge Cloth or a soft wipe.

8 ) Use gentle, upwards strokes when applying product- never use rough, quick movements.

Written By Gabrielle Henry – beautician at Vitality Centre. Why not come in for a free Dermalogica face mapping. Book now: 020 8871 4677

Pubic pain in pregnancy can be difficult to deal with but it is not impossible, and it is should not something which you just have to live with. 

The pelvis can be described as being a circular shaped bone that goes all around and almost meets in the middle in front.  The two sides do not quite touch; there is a small gap between them connected by fibrocartilaginous tissue reinforced by several ligaments.  This area is called the Pubic Symphysis.  The design of this joint is essential to encourage stabilization of the pelvis while allowing a good range of motion.  

The Pubic Symphysis and the Sacro-Iliac joints (in the back of the pelvis) are especially important during pregnancy, as their flexibility allows the bones to move freely and to expand to help a baby fit through more easily during birth. 

In pregnancy it is very easy to lock one of your sacro-iliac joints – even a simple run can cause this. With time the muscles associated with the hip can go into spasm, which can cause lower back pain, movement restricted and eventually the result can be pubic pain – as the whole pelvis is mal-aligned.

The hormones released towards the end of pregnancy further encourage a loosening of the pelvis. This is essential to give  maximum space and flexibility, and to help make things easy for birth.

However, in some women, either because of excessive levels of hormones, extra sensitivity to hormones, or a pelvis that is out of alignment and/ or unstable, there is an increase of pressure on the joint. 

To summarise:  significant pubic pain is caused by the pelvic girdle area not moving as it is designed to as a result of either hormonal changes, misalignment of the pelvis, or a combination of both.  

The symptoms of SPD vary from person to person but can include:

• pubic pain
• pubic tenderness to the touch
• lower back pain, especially in the sacro-iliac (dimple)area
• general weakness and instability
• difficulty/pain rolling over in bed
• difficulty/pain with stairs, getting in and out of cars, sitting down or getting up, walking, putting on clothes, bending, lifting, standing on one foot, lifting heavy objects, etc.
• sciatica – irritation of nerve with pain down the leg
• “clicking” in the pelvis when walking
• waddling gait
• feeling like hip is out of place or has to pop into place before walking
• bladder dysfunction (temporary incontinence at change in position)
• knee pain or pain in other areas can sometimes also be a side-effect of pelvis problems

Pubic pain often comes on early in pregnancy, even as early as 12 weeks. Although pubic pain often does go away after pregnancy, many women find that it can linger usually diminished but still present. 

Hence it is important to treat this as soon as possible. It is essential to treat any malalignment or instability issues to prevent this from re-occuring in future pregnancies.

From experience of working for many years with pregnant women the Vitality osteopaths feel that this condition is probably primarily a problem of mal-alignment, although hormone levels and sensitivity to hormones may also play a role.  Many women have been treated and after one session have felt significant relief. An addition of pilates to pre and post natal care will also really help this condition.

Written by Ratna Vohora registered Osteopath

Ratna is available at Vitality Centre on Mondays, Wednesdays, Thursday, Fridays and Saturdays. To book an appointment with her, please call reception on 020 8871 4677

With all this scary talk about e coli and H1N1 around, as well as summer colds and hay fever – why not work on boosting your immune system?

A fully functioning immune system can help your body fight infections, avoid sickness as well as heal and regenerate quickly when needed. You can also avoid taking prescription drugs!

1. Garlic

Ah yes, garlic! The old classic! Garlic is a natural antibiotic and antibacterial; it stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production. Garlic acts as an antioxidant that reduces the build-up of free radicals in the bloodstream. Garlic may also protect against cancer; although the studies are not yet conclusive.

Honestly, you can’t go wrong with garlic! Why not throw some into a summer salad or pop an extra clove into your next stir-fry? Garlic has so many uses – you can put it in almost anything!

2. Flaxseed Oil

Take a teaspoon of flax oil a day to cover your omega-3 fatty acids.

Omega 3 not only acts as an anti-inflammatory (which helps ward off allergies and eczema, as well as general colds and flu) but it also increases the activity of your white blood cells which break down bacteria and flight infection in your body.

Omega 3 is also contained in certain fish – such as salmon, trout and sardine. (Always check that your fish comes from a sustainable source!)

Flaxseed oil also contains: omega-6 and omega-9 essential fatty acids, B vitamins, potassium, lecithin, magnesium, fiber, protein, and zinc.

Clinical studies suggest that due to its high levels of omega-3, Flaxseed Oil may be helpful in treating a number of conditions such as: *High cholesterol
*Heat disease
*Type II diabetes
*Cancer
*Inflammatory bowel disease
*Arthritis
*Sjogren’ s syndrome

Don’t forget to store your flaxseed oil in a dark container and in the fridge and consume within a few weeks of opening otherwise it may go off. Do not exceed the recommended daily dose. Consult a doctor if you are taking any medication, or before giving it to a child. Try to avoid taking flaxseed oil at the same time as other medication.

Besides taking the oil, you can also benefit from the flax seed itself. The seeds provide an excellent source of fiber as well as containing compounds that balance out your hormones. Flax seeds can also help to balance your cholesterol levels and fights off excess estrogen that can cause cancer. Flax seeds (not flaxseed oil) contain a group of chemicals called lignans that may play a role in the prevention of cancer.

Buy the seeds from any health food shop and sprinkle them on your morning cereal or yoghurt. Remember to start with a small amount, as they are very high in fiber and taking too much can have a laxative effect. People with irritable bowel syndrome should be extra careful and seek professional advice about the supplements they take.

Store the seeds in a sealed container in your pantry (somewhere cool and dry) and they should last for over six months or more.

3. Fruits and veggies for Vitamin C

So what are the benefits of Vitamin C when it comes to boosting your immune system? Well, there has actually been more research into the benefits of Vitamin C than any other nutrient, so we known just how amazing it is for your body!

Vitamin C increases production of infection-fighting white blood cells and antibodies. It also increases levels of interferon, the antibody that coats cell surfaces, preventing the entry of viruses.

Vitamin C lowers blood pressure, raises levels of HDL (good) cholesterol which reduces the risk of cardiovascular disease. It has also been proven that people with higher levels of Vitamin C in their diet are less prone to prostate, colon and breast cancer.

The recommended daily intake of Vitamin C is 90 milligrams for men, 75 milligrams for women and 15 mg to 45 mg per day for children.

Smokers should get extra Vitamin C: 125 milligrams for men and 110 milligrams for women.

Your recommended daily intake should be contained within your 5-6 servings of fruit and veggies per day, but some people may also take a supplement if they need to.

Here are some fruits and veggies that are high in Vitamin C:
*Guava
*Kiwi Fruit
*Cantaloupe
*Papaya
*Oranges
*Lemons
*Watermelon
*Brussel Sprouts
*Spinach
*Sweet Potato
*Chili Peppers
*Broccoli
*Kale
*Mangoes
*Red, green and yellow peppers
*Cauliflower
*Grapefruit
*Strawberries
*Tomatoes

4. Exercise

Exercising for at least 30mins each day can help to boost your immune system.

Exercise has the capacity to protect and enhance your immune system. Studies have shown that regular moderate exercise can help rid the lungs of airborne bacteria that are linked to common upper respiratory infections. It can also help the body detoxify through the increased output of sweat and urine; cleansing the body of carcinogens and other harmful toxins.

The increased blood flow that comes with exercise helps to circulate antibodies and reproduce white blood cells.

Why not try a brisk 30min walk every afternoon? Or a bicycle ride? Perhaps even some yoga, Pilates or tae chi is what you need?

The best thing to remember is not to do too much! Too much exercise can be just as harmful to your immune system as not enough. Why not consult a personal trainer or a Pilates studio trainer to help you work out how much exercise (and which kind of exercise!) is helpful for your body.

5. De-stress

Work on your emotional health, as an unhappy person has an unhealthy immune system!

We work hard, we look after the kids, and we live stressful, busy, flat-out lives! It’s so important for our health to take some time out to relax and balance. Stress is the cause of so many health problems from heart disease to high blood pressure. 

Here are some quick de-stress tips you can use during your busy day:

*Meditate – take 5mins! Leave your desk. Close your eyes, breathe deeply, clear your mind and find your centre. Concentrate on your breathing, drop your shoulders, stretch and relax. This works wonders when you can feel yourself getting stressed.

*Music – one of the best ways to de-stress is through music!! Switch on your Ipod or CD player, listen to your favorite song and relax. Certain types of classical music can also help you to concentrate on work! (Don’t worry! Be happy!)

*Outside – talking regular walks outside has been proven to lower blood pressure and help us relax. Go to the park and walk bare-foot on the grass, sit under a cherry-blossom tree, feed the ducks! There is nothing more relaxing and centering that getting back to nature.

*Massage – get your partner, colleague or friend to give you a quick shoulder massage during your lunch break. Or why not make an appointment with a massage therapist for a professional massage! It might be the hour of ME time that you need to relax! Massage will also relax your body, which can help to clear and de-stress your mind.

*Talking – why not talk your stresses out with someone? Letting off steam is essential to keeping a sense of proportion and finding a solution to problems.

*Yoga – regular yoga practice can help to relax and detox both mind and body! It’s also some quality ME time as well as contributing to your daily exercise.

*Herbal Teas – a great way to relax during your busy day, is to take the time out to enjoy a lovely, healthy cup of herbal tea. Why not try a cup of Camomile tea? Camomile tea not only relaxes the body and mind but also acts as a an anti-inflammatory and can help lower cholesterol.

For serious emotional blockages seek the advice and council of a professional. Counseling can be long or short term, and can help you balance your thoughts and problems, leading to a healthier mind and therefore body!

6. Sleep

We all take sleep for granted until we have a problem with it and then it becomes the most important thing in the world. We all know that getting a good night sleep is good for us, but how many of us actually take this advice? Not enough is the answer.

Getting a good night sleep every night (from 7.5-9hrs per night for adults) is integral to a healthy immune system.

During deep sleep, your body releases potent immune-enhancing substances and hormones that strengthen your immune system function and help to repair and regenerate cells.

Poor sleep can contribute, not only to physical problems such as the regular colds and flu, but also to psychological problems such as depression and anxiety.

7. Green Tea

Green tea is rich in antioxidants – particularly epigallocatechin gallate (EGCG) – and it is said to be up 100 times more potent that Vitamin C.

These antioxidants can help lower your risk of cancer as well as repressing the growth of bacteria such as helicobacter pylori, E. coli and staphylococcus aureus. Studies have shown that green tea is also beneficial for protecting the body from oxidative damage due to free radicals.

It has been found that green tea can be helpful in preventing or treating:

*Cancer
*Rheumatoid Arthritis
*High Cholesterol Levels
*Infection
*Tooth decay
*Cardiovascular Disease
*Infection
*Impaired Immune Function
*Blood Clots

It is also recently been discovered that green tea can help with burning calories, which assists with weight loss. There has also been a rise in the amount of skin care products containing green tea on the market, due to its healing properties.

8. Balance your body with a vital osteopathic treatment

Osteopathy and massage helps increase the body’s blood supply, oxygen intake and toxin release, and through these regular osteopathic treatments and massages help your immune system and indeed your whole body.

Osteopathy is a holistic (whole body) non-invasive, manual medicine that focuses on total body health by treating and strengthening the musculoskeletal framework – joints, muscles, ligaments and spine.

Its aim is to positively affect the body’s nervous, circulatory, immune and lymphatic systems, as well as helping to treat specific problems.
Osteopathy can be useful in treating many conditions and can be beneficial to people of any age.

Simple massage is also a great way of boosting your immune system, as massage relaxes the muscles, stimulates the lymphatic system, aids the circulation of blood around the body, increases the production of white blood cells and helps you to de-stress.

9. Drink more water

This one is so obvious and it is one we hear all the time! But it’s very true that increasing your daily water intake helps to flush toxins out of the body and ensures your cells are getting all the oxygen they need to function properly.

Getting enough water each day also oxygenates your blood, aids digestion, helps to lubricate the joins, regulates the levels of serotonin in the brain and increases the production of lymph (Without lymph, your white blood cells and other immune cells would not be able to travel throughout the body to fight disease).

Your mouth and eyes also benefit from sufficient water intake, as water will ensure that your eyes and mouth will be as moist as they need to be, in order to repel dirt, dust and parasites that cause infection.

It’s best to ensure that your water is clean – as unclean water can be contaminated with heavy metals, parasites, chemicals and radioactive residues.

Some people believe drinking tap water is fine for you, but we would advise checking your local water with the council to make sure it is safe to drink. Otherwise it may be best to drink filtered, boiled or spring water.

10. Lemon Juice

The best way to take lemon juice is to squeeze 2-3 teaspoons of fresh juice into water and enjoy 1-3 glasses daily! It’s actually very refreshing in place of your morning coffee!

Lemon juice contains high levels of vitamin C – which can give you healthier skin, lowers blood pressure, decrease your chances of infection and even help wounds heal faster.

Lemon juice is also rich in calcium, which helps build bone density and sustain a healthy nervous system. Calcium also gives you energy, and because lemons contain no sugar or caffeine, it’s a lot better for you than coffee or energy drinks!
Lemon juice stimulates your livers production of bile which aids digestion, speeding up your metabolism and reducing your chances of digestion problems.

It can also aid the stomach instantly – If you have a tummy ache or indigestion try mixing 1 teaspoon of lemon juice with 1 cup of warm water. 

Lemon is acidic in its natural form, but when consumed it turns into an alkaline state and therefore can help to level your body’s PH balance. A highly acidic diet can lead to poor immune health, amongst other things, so drinking lemon water can help you on your way to a balanced 60% alkaline to 20% acidic diet.  

Because of its diuretic qualities, lemon juice can help flush toxins and bacteria from the body. People with water-retention problems or regular urinary-tract infections can really benefit from one of two classes of lemon juice per day. Lemon juice can even reduce your chances of gallbladder and kidney stones.

Note: never drink pure lemon juice as it contains acid, which is injurious to the enamel of teeth. Always dilute your lemon juice in water.

SO, WHAT IS A GALVANIC FACIAL?

A galvanic facial is performed with the help of a machine- Galvanic and High Frequency currents are used within the facial, these currents massages your skin and provides it with extremely beneficial ingredients that cleanse your skin and nourish it at the same time, pushing the ingredients deep into  the lower levels of the skin this kind of treatment has become apparent upon the realization than many beauty products, even good quality ones, are not able to deep cleanse your skin because they remain only on the surface.

Undergoing a galvanic facial can be much more benefit to help calm and strengthen your skin, many skin conditions can be eliminated. One of the causes of acne is certainly the excess oil and dirt, which with this kind of treatment can easily be removed. Galvanic Facials tone and tighten your skin and this is exactly what this particular type of facial will be able to do to your skin.

Revitalize the skin and help the active ingredients of the skin products to gain deep penetration in your skin.

Gives deep penetration of the products to boost skin texture as well as manual hands on applications.

Reduces the oil in your skin texture as well as with helping to clear acne and clean skin congestion.

Improve the normal function of your skin by improving the blood circulation of skin, for a bright complexion.

Increase the efficiency of a skin treatment- treating individual skin problems including oily, dryness and sensitiveness.

This facial is good skin treatment who suffered from acne by removing sebaceous blockage and by clearing congestion of the skin. A special skin treatment is used for them who have normal or dry skin.
Some people use facials while they are caring for their skin as a means to indulge themselves but this is an essential facial that can be alternated with any other of our Dermalogica Facials to get the best results for your skin.

For the same reason doctor and dentist check-ups are necessary — for better health!

Skin is a living part of your body (your largest organ, in fact) that defends against environmental assaults and extreme temperatures. It helps eliminate toxins from the body; it heals from cuts, abrasions and scratches like a champ. It’s continually renewing and protecting. Simply put, skin keeps the bad stuff out and the good stuff in.

So why do you dote more on your hair and nails — two items on your body that aren’t living?

Your skin needs the personal attention of a Dermalogica Trained Vitality Centre Skin Therapist which can deliver Dermalogica professional skin treatments and advice. They have the answers to your most pressing skin care concerns, know how to deliver real, visible results and have a real passion for taking care of your skin.

Your best-looking skin starts with healthy skin, and healthy skin starts with a Dermalogica trained Skin Therapist right here at Vitality Centre with Gabrielle, Karleen and Marlene.

 Reserve a treatment today at Vitality and get ready for the moment your skin changes….. forever!

 Writen by Vitality Centre’s Beauty Manager – Gabrielle.

To book an appointment with Gabrielle or our other beauticians, Karleen and Marlene, please call us on 020 8871 4677

Don’t forget FREE FACE MAPPING APPOINTMENTS ARE AVAILABLE AT VITALITY CENTRE MON-FRI!

Spike Lavender is a Mediterranean lavender plant yielding oil similar to normal lavender – it does however, have a gentler fragrance and slightly different qulities and applications.

Latin name: Lavendula spica

Also known as: Lavendula latifolia, aspic, broad-leaved lavender, lesser lavender.

Botanical family: Labiatae or Lamiaceae 

Method of extraction: Steam distillation of the flowering tops of the plant.

Fragrance: a fresh herbaceous, camphoracous odour with dry-woody undertones.

Properties: Analgesic, Antibacterial, Antidepressant, Antiseptic, Antiviral, Decongestant, Insecticide, Menstrual regulation, warming, wound healing.

Aromatherapy uses:

Analgesic: General pain relief particularly muscular pains, rheumatism, sciatica, headaches and menstrual pains.

Respiratory system: breaks down and dissolves mucus in the lungs as well as acting as an expectorant. Good for bronchitis, sinusitis & throat infections.

Skin care: Can be used as an insect replant. Aids the formation of scare tissue. Prevents tissue degeneration while aiding in wound healing.

Nervous system: General stress-related conditions, PMT, Depression, sleeplessness.

Immune system: Flu. Prevention of disease and infection.

Blending suggestions: Peppermint, Sage, Rosemary, Lavandin, eucalyptus, rosewood, lavender, petitgrain, pine.

Safety: non-toxic, non-irritating, non-sensitising. Never apply undiluted oil directly to the skin. As with many other essential oils, pregnant women should avoid using spike lavender essential oil. It may also cause allergic reactions to people with sensitive skin

Application:

*Dilute in base oil such as sweet almond oil or grapeseed oil. No more than 10 drops per 10ml (5%) for a blissful massage oil.

*Dilute in a fragrance free cream or lotion. No more than 15 drops per 50ml.

*Add a few drops to your hot bath for a heavenly soak

*Diffuse a few drops of spike lavender oil to fragrance the room

Written by Vitality Centre’s Aromatherapy Massage Therapist: Jackie Potts.

Jackie is available for appointments Mon, Tues, Wed – 11am-7pm Thurs mornings and Sat 9am-5pm

Breech
A baby will generally settle into a cephalic -head down – position by week 34/36 of pregnancy. When the baby is head up, this is referred to as a breech position.

In Chinese Medicine Acupuncture point, BL67  which is situated on the little toe is used. This helps to stimulate the baby to move whilst at the same time relaxing the uterine muscles, encouraging the baby to turn. The treatment is done once a day for 5 consecutive days.

 Your midwife or obstetrician may refer you for ECV (external cephalic version) which is done by a specialist consultant.  It can be very beneficial to use the moxabustion for 5 to 10 consecutive days prior to ECV. This is a safe and effective way to encourage breech babies to turn. The alternative can often be a C-section.
The ideal time to use moxibustion is week 34 to 37, however moxibustion on BL67 can be used up until full term.

Acupuncture for breech cannot be used there is: twin pregnancy, placenta previa, high blood pressure, any uterine bleeding.

Labour Inducement
 Acupuncture can be very effective to help promote the onset of labour. points are used which can help to descend the baby into the pelvic area, to aid cervical dilation and to stimulate uterine contractions.

 This treatment is very effective at promoting optimum foetal position, helping to promote the most fluent position between the baby’s head and the mother’s pelvis. Acupuncture also helps to prime the body, stimulating the endocrine processes and can help to calm any anxiety that a woman often feels just prior to birth.
In Chinese medicine it is not considered appropriate to encourage spontaneous labour until after 40 weeks. 

This treatment is very helpful prior to a scheduled medical induction. Acupuncture helps to prime the body’s systems and can help the body to respond more efficiently and fluently to the stimulus of a medical induction.
However I hope that by coming to Vitality Centre and trying the natural form of inducement, you wont have to  go through medical inducement!

I would reccommend 2-3 sessions of acupuncture to help promote spontaneous labour. I often beleive its a bit like pushing a stationary car,once we build a little momentum, we can get the whole thing moving with relative speed.

Acupuncture can really help to energise the mother and may bring you the added strength needed to have an effective labour and delivery.

Please feel free to call or email me with any other questions, i have over 5 years of experience and even train midwives how to do this,so your in safe hands and its really worth considering before you go down the medical route.

Ian Prytherch is available for appointments Tuesdays, Thursdays and Fridays at Vitality Centre. Please call or email reception for further details. info@vitality-centre.co.uk 020 8871 4677

http://www.actbrighton.org.uk/breech.html