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Massage therapy has become increasingly popular as a way to promote relaxation and relieve stress. From our fast-paced everyday lives to tackling everyday aches and pains, regular massage therapy can bring significant benefits to our physical and emotional well-being. In this blog post, we will explore the numerous advantages of enjoying regular massages, how they impact our health, and what you need to know before scheduling your next appointment. What is Massage Therapy? Massage therapy is a hands-on treatment that involves manipulating the soft tissues of the body to enhance a person's health and well-being. Different techniques can be used, such as Swedish massage, deep tissue massage, and sports massage. By applying varying amounts of pressure and using specific movements, massage therapy works to alleviate pain, reduce muscle tension, and increase relaxation. Benefits of Regular Massage Therapy One of the most significant benefits of regular massage therapy is its ability to reduce stress and anxiety. Research indicates that massages can lower cortisol levels, the hormone associated with stress, helping individuals feel more relaxed. Reduces muscle tension : Whether you are an athlete or someone who sits at a desk all day, muscle tension can build up over time. Massage therapy helps to alleviate this tension, restoring balance to the muscles and promoting better movement. Boosts circulation : Regular massage often leads to improved blood circulation. Enhanced circulation helps deliver oxygen and nutrients to the muscles and organs while also aiding in the removal of waste products from the body. Enhances flexibility : Another benefit of massage therapy is increased flexibility. By breaking down knotted muscles and allowing better movement, regular sessions can help maintain or increase your range of motion. Supports immune function : Studies have shown that regular massages can improve the body’s immune response. With boosted immunity, your body will be better equipped to fight infections and illnesses. Improves sleep quality : People who undergo regular massage therapy often report better sleep. This benefit is likely due to the relaxation and lower stress levels that affect sleep patterns positively. A peaceful environment for relaxation during massage therapy How many clothes do you take off for a massage? A common concern for many individuals considering massage therapy is how much clothing should be removed during a session. Generally, the amount of clothing you remove depends on the type of massage you are receiving and your comfort level. During a Swedish massage, clients typically undress to their level of comfort. Most people choose to leave on their underwear, while others may opt for a form-fitting swimsuit. Massage therapists use sheets or towels to appropriately drape clients, ensuring privacy and comfort throughout the session. It’s essential to communicate with your therapist regarding any discomfort or preferences about clothing as they can assist in making you feel as relaxed as possible during the treatment. A calming atmosphere prepared for massage therapy treatments Common Types of Massage Therapy As you look into regular massage therapy, you may come across various types of techniques. Understanding these can help you find the right massage for your needs. Swedish Massage : This is one of the most popular types of massage that employs long, flowing strokes to promote relaxation. It is ideal for reducing stress and tension. Deep Tissue Massage : If you suffer from chronic aches and pains, deep tissue massage is an excellent option as it applies firm pressure on deeper layers of muscle and connective tissue. Sports Massage : This type of massage is tailored for athletes, focusing on specific areas typically affected by sports-related injuries. It can help improve performance and recovery time. Hot Stone Massage : Heated stones are placed on key points of the body to relieve tension and pain while providing a unique experience that promotes relaxation. Choosing the right type of massage can significantly enhance your experience and ensure that you reap maximum benefits from your sessions. A selection of essential oils for enhancing massage therapy treatments The Importance of Finding the Right Massage Therapist Finding the right massage therapist is crucial to ensure that you receive tailored treatment that meets your specific needs. Here are some tips to consider when looking for a massage therapist: Qualifications and Experience : Always check the qualifications and experience of the therapist. Look for licensed professionals who have completed a accredited training program. Specializations : Some therapists specialize in particular types of massage. If you have specific ailments or preferences, finding a therapist with expertise in that area can be beneficial. Client Testimonials : Reading reviews and seeking recommendations from friends or family can be a great way to find a reputable therapist. Comfort Level : Trust your instincts. You should feel comfortable with your therapist, as a good rapport can enhance the overall massage experience. If you're unsure where to start, searching for massage near me can lead you to qualified professionals in your area. Regularity is Key To truly experience the extensive benefits of massage therapy, consistency is essential. Scheduling regular sessions can help maintain muscle relaxation, reduce stress, and improve overall well-being. Here are a few tips on how to incorporate massage therapy into your routine: Set a Schedule : Consider whether weekly, monthly, or bi-monthly sessions work best for your lifestyle and budget. Many people find that regular weekly or bi-weekly help maintain the therapeutic benefits. Combine with Other Self-Care Practices : Enhance the effects of your massage therapy by combining it with other self-care practices such as yoga, meditation, or adequate hydration. Listen to Your Body : Pay attention to your body. If you start to feel tension or stress building up, scheduling a massage sooner rather than later can be beneficial. Prioritizing your self-care, including regular massage therapy, can significantly enhance your overall quality of life. Embrace the Experience Massage therapy offers numerous benefits, from relaxation to improved physical health. If you haven’t yet experienced the advantages it can bring, consider booking a session soon. Whether you choose a deep tissue massage, restorative Swedish massage, or a hot stone experience, the wonders of touch therapy await. Consider your comfort level, do your research, and find a therapist that suits your needs. Once you embrace the experience, you might just discover it’s the self-care practice you never knew you needed. Positive changes in your life can be as simple as allowing yourself to relax and recharge through regular massage therapy. Enjoying the Benefits of Regular Massage Therapy Now that you know the benefits of regular massage therapy, it’s time to discover it for yourself. With the right therapist and a commitment to self-care, you can enjoy a life filled with less stress, improved health, and a better sense of well-being. Don't hesitate to check out local options and dive into a comforting and rejuvenating experience through massage therapy.

If you’re one of the millions of women managing osteoarthritis, you know how frustrating joint pain and stiffness can be. While conventional treatments often focus on medication, many women are looking for natural, holistic ways to ease their symptoms and improve their quality of life. The good news? Massage and acupuncture are two powerful therapies that can help manage osteoarthritis pain, reduce stress, and promote overall well-being—without heavy reliance on medication. These time-tested approaches work by enhancing circulation, reducing inflammation, and promoting relaxation, giving your joints the support they need. In this blog, we’ll explore: - How massage therapy can relieve stiffness, improve mobility, and reduce pain. - The science behind acupuncture and why it’s gaining popularity as a natural pain-relief option. - Simple lifestyle habits that can enhance the benefits of these therapies. By the end, you’ll have practical, evidence-based tools to take control of your joint health in a way that feels natural, empowering, and sustainable. How Massage Therapy Helps with Osteoarthritis Massage therapy is more than just a way to relax—it’s a powerful tool for reducing osteoarthritis pain, improving mobility, and easing stress. By gently manipulating muscles and soft tissues, massage enhances circulation, reduces stiffness, and helps the body naturally manage pain. Key Benefits of Massage for OA ✅ Pain Reduction: Massage stimulates nerve receptors that send signals to the brain to reduce pain sensations. It can also help lower levels of cortisol, the stress hormone linked to inflammation. ✅ Improved Circulation & Joint Mobility: The increased blood flow delivers oxygen and nutrients to affected joints, helping reduce stiffness and muscle tension. ✅ Reduced Stress & Anxiety: Massage increases the production of serotonin, the “feel-good” hormone, which can improve your mood and lower stress levels. ✅ Better Sleep Quality: Many women with arthritis struggle with sleep due to pain and discomfort. Massage promotes relaxation and deeper sleep, helping the body recover overnight. What to Expect from a Massage for OA -Types of Massage:Soft tissue release and lymphatic drainage massage are particularly beneficial for osteoarthritis. -Soft tissue release helps reduce tension in muscles surrounding affected joints, improving flexibility and movement. - Lymphatic drainage massage supports the body's natural detoxification process, helping to reduce swelling and inflammation. - Communicate with Your Therapist: Always inform your massage therapist about your condition, areas of pain, and any concerns. - Regularity Matters: Research suggests that weekly massages provide the most consistent relief for arthritis symptoms. How Acupuncture Helps with Osteoarthritis Acupuncture is an ancient practice that has been used for thousands of years to relieve pain and promote healing. It involves inserting thin, sterile needles into specific points on the body to stimulate the nervous system and trigger the body's natural pain-relief mechanisms. Key Benefits of Acupuncture for OA ✅ Pain Reduction: Acupuncture stimulates the release of endorphins—your body's natural painkillers—helping to ease joint pain. ✅ Reduced Inflammation: Studies suggest acupuncture can lower inflammatory markers in the body, reducing joint swelling and stiffness. ✅ Improved Mobility & Joint Function: By reducing pain and tension in surrounding muscles, acupuncture can improve joint flexibility and make movement easier. ✅ Stress & Anxiety Relief:Similar to massage, acupuncture helps regulate cortisol levels, promoting a sense of calm and relaxation. What to Expect from an Acupuncture Session - Initial Consultation: Your acupuncturist will assess your symptoms and determine the best treatment plan for you. - During Treatment: Thin needles are inserted into specific acupuncture points, which may create a mild tingling or warm sensation. Sessions typically last 20–40 minutes. - Treatment Frequency: For chronic conditions like osteoarthritis, regular sessions (weekly or biweekly) may offer the best results over time. --- Lifestyle Habits to Enhance the Benefits of Massage and Acupuncture While massage and acupuncture are powerful tools for managing osteoarthritis, their benefits can be maximized when combined with healthy lifestyle habits. By supporting your body with the right movement, nutrition, and self-care, you can prolong pain relief, improve mobility, and maintain overall well-being. 1. Stay Active with Gentle Movement ✅ Try low-impact activities like walking, swimming, yoga, or tai chi. ✅ If you sit for long periods, stand up and stretch every 30–60 minutes to prevent stiffness. 2. Eat an Anti-Inflammatory Diet ✅ Focus on omega-3-rich foods (like salmon, walnuts, and flaxseeds) and leafy greens. ✅ Limit processed foods, sugar, and refined carbs, as they can increase inflammation. 3. Manage Stress & Prioritize Sleep ✅ Try deep breathing exercises, meditation, or journaling to unwind. ✅ Create a relaxing bedtime routine —avoid screens before bed and keep your room cool and dark. 4. Stay Hydrated ✅ Aim to drink at least 6–8 glasses of water daily. ✅ Herbal teas and water-rich foods (like cucumbers and watermelon) can also help with hydration. 5. Listen to Your Body & Pace Yourself ✅ Use the “20-20-20 rule”—for every 20 minutes of activity, rest for 20 seconds and stretch for 20 seconds. ✅ Keep a pain diary to track activities that may trigger or relieve symptoms. Conclusion Living with osteoarthritis doesn’t have to mean relying solely on medication for relief. Natural therapies like massage and acupuncture offer powerful ways to reduce pain, improve mobility, and enhance overall well-being—all while promoting relaxation and stress relief. By combining these therapies with healthy lifestyle habits, you can maximize their benefits and take control of your joint health. 📌 Benefits of Massage for Arthritis Leafle t – Learn how different types of massage can help manage OA pain and improve flexibility. 📌 Acupuncture for Arthritis Leaflet – Discover how acupuncture works, its benefits, and what to expect from treatment. ✨ Take the first step toward a more holistic approach to managing osteoarthritis! Sarah Hogan The female Health Practitioner

Fibromyalgia is a complex condition that can have a profound impact on every aspect of a person's life. From managing chronic pain and fatigue to managing social relationships and maintaining emotional wellbeing, individuals with fibromyalgia face a unique set of challenges. In this blog post, we will explore these challenges and offer insights into coping strategies, the importance of community support, and the role of holistic well-being in managing fibromyalgia. For a more in-depth look at the physical impact of fibromyalgia, we recommend reading our leaflet on "The Physical Impact of Fibromyalgia" Click here The Daily Struggles Living with fibromyalgia often means confronting a wide range of physical, emotional, and social challenges on a daily basis. Chronic pain, one of the most prominent symptoms of fibromyalgia, can make even simple tasks, such as getting dressed or preparing meals, feel overwhelming. Fatigue, another common symptom, can make it difficult to maintain a regular schedule or participate in activities that were once enjoyable. Additionally, individuals with fibromyalgia may face social challenges, such as feeling misunderstood by friends and family members who may not fully grasp the impact of the condition. To help manage these daily struggles, it is essential to develop practical coping strategies, such as pacing activities, prioritising self-care, and communicating openly with loved ones. For more practical advice and tips on living with fibromyalgia, please refer to our leaflet on "Living with Fibromyalgia" click here. Emotional Wellbeing and Fibromyalgia The emotional toll of living with fibromyalgia cannot be overstated. Many individuals with fibromyalgia experience feelings of isolation, anxiety, and depression, which can further compound the challenges of managing the physical symptoms of the condition. It is crucial for those with fibromyalgia to prioritise their emotional well-being and seek support when needed. This may involve working with a therapist who specialises in chronic pain management, practising stress-reduction techniques such as mindfulness or deep breathing, or joining a support group to connect with others who understand the unique challenges of living with fibromyalgia. The Power of Community One of the most valuable resources for individuals living with fibromyalgia is the power of community. Connecting with others who have similar experiences can provide a sense of validation, understanding, and empowerment. Support groups, whether in-person or online, offer a platform for individuals to share their stories, exchange coping strategies, and find comfort in knowing they are not alone. In addition to support groups, there are many online resources and forums dedicated to fibromyalgia, where individuals can access information, ask questions, and engage with a wider community of people who understand the challenges of living with this condition. Holistic Approaches to Management Managing fibromyalgia effectively often requires a holistic approach that encompasses both pharmaceutical and non-pharmaceutical treatments. While medication can play a role in managing pain and other symptoms, lifestyle changes and alternative therapies can be equally important in promoting overall well-being. This may include adopting a balanced diet, engaging in regular low-impact exercise, practising stress-reduction techniques, and exploring complementary therapies such as acupuncture, massage, or gentle yoga. By taking a holistic approach to fibromyalgia management, individuals can develop a personalised treatment plan that addresses their unique needs and goals. For more information on natural treatments for fibromyalgia, please see our leaflet on "Natural Treatments for Fibromyalgia" click here Conclusion Living with fibromyalgia can be a challenging and often overwhelming experience, but it is important to remember that you are not alone. By staying informed, seeking support, and exploring the various resources available, individuals with fibromyalgia can develop effective coping strategies and improve their overall quality of life. We encourage you to download our full set of resources for a more comprehensive understanding of fibromyalgia and its management. If you would like to connect with others who understand the challenges of living with fibromyalgia or if you would like advice, please feel free to contact me at any time. Disclaimer:  This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general medical knowledge and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition. Love Sarah Hogan The Female Health Practitioner

Your Guide to C-Section Recovery Welcoming a new baby into the world is a momentous occasion, one that comes with its own set of challenges and triumphs, especially for mothers who undergo a caesarean section. Healing from a C-section involves not just the body, but the heart and mind as well. It's a journey that's as personal as it is universal, with each scar telling a story of love, resilience, and new beginnings. Caring for your C-section scar is an essential part of this journey. Proper care can help prevent complications, reduce the appearance of the scar, and support your body's natural healing process. To guide you through this process, we've compiled detailed advice and insights into a series of patient leaflets, each designed to address specific aspects of your healing journey. Understanding C-Section Scars A C-section scar is more than just a physical reminder of your baby's birth; it's a testament to the strength and resilience of your body. But what happens under the skin following a C-section? After surgery, your body kicks into high gear, working to close the wound and repair the tissue. This process involves three key stages: inflammation, proliferation, and maturation. Initially, the body's inflammatory response helps to clean the wound and fight infection. Next, the proliferation stage rebuilds the damaged tissue with new collagen fibres. Finally, the maturation phase strengthens the scar, gradually fading and softening it over time. To learn more about how scars form, mature, and how you can support your body through each stage, our leaflet The Journey of Scar Formation and Maturation After a C-Section [insert your unique share link here or a link to the campaign Success Page] offers comprehensive insights. It's designed to empower you with knowledge, helping you to embrace your healing journey with confidence and care. Immediate Post-Surgery Care After your C-section, the first steps towards healing begin. This initial phase is crucial for setting the foundation for a smooth recovery and minimising the risk of infection. Here are some key care steps to follow: - Keep the wound clean and dry : Gently cleaning your scar as advised by your healthcare provider and keeping it dry helps prevent infection. - Monitor for signs of infection : Be on the lookout for increased redness, swelling, warmth, or unusual discharge from the wound site, and report any concerns to your healthcare provider immediately. - Rest and recover : Remember, your body has been through a significant event. Giving yourself time to rest and recover is vital. For more detailed guidance on navigating the initial stages of your recovery, our leaflet Your C-Section Journey: Understanding, Preparing, and Recovering [insert link] offers practical advice and supportive tips. Wound Healing and Early Scar Care The way you care for your wound in the weeks following surgery can have a lasting impact on your scar's appearance and your overall comfort during the healing process. Here are some aspects to consider: - Effective wound care : Changing dressings as recommended and following your healthcare provider's instructions for wound care are essential steps. - Nutrition and hydration : Eating a balanced diet rich in vitamins and minerals and staying well-hydrated support your body’s healing mechanisms, promoting faster recovery and healthier skin regeneration. - Gentle movement : While heavy lifting and strenuous activity should be avoided, gentle movements and walking, as advised by your healthcare professional, can help prevent blood clots and aid in your overall recovery. For a closer look at the role of nutrition, hydration, and gentle exercise in your recovery, our leaflet Scar Healing Guide: Massage, Nutrition and Hydration provides insights and recommendations tailored to support your healing journey. Advanced Scar Care Techniques As your scar begins to heal and the initial recovery phase progresses, it's time to consider more advanced care techniques that can further enhance the appearance of your scar and promote flexibility and comfort. - Scar massage : Gently massaging your scar can improve its texture and flexibility. This technique helps to break down the scar tissue, encouraging elasticity and reducing the likelihood of adhesions. Always wait until your healthcare provider gives you the go-ahead before starting scar massage. - Types of treatments : There's a variety of treatments available to aid in scar care, ranging from silicone sheets and gels that can help flatten and soften scars, to professional treatments like laser therapy for scar appearance improvement. It’s important to discuss these options with a specialist to determine what’s best for your specific situation. Our leaflet, Scar Healing: Types, Treatments and Holistic Care, offers an in-depth exploration of these techniques, providing you with a wealth of information to make informed decisions about your scar care routine. Managing Scar Adhesions Scar adhesions can be a concerning aspect of post-C-section recovery for many women. These are bands of scar tissue that form beneath the skin, connecting tissue or organs that are normally separate. Adhesions can sometimes lead to discomfort and restricted movement. - Identifying adhesions : Symptoms of adhesions include tightness, pain around the scar, and unusual sensations when moving. If you suspect you have adhesions, it’s crucial to consult with your healthcare provider for an assessment. - Prevention and care : Gentle scar massage, as previously mentioned, can be effective in preventing adhesions by keeping the scar tissue flexible. Additionally, specific exercises and therapies recommended by your physiotherapist or specialist can aid in maintaining good tissue mobility and reducing discomfort. If you’d like more detailed guidance on identifying, preventing, and managing scar adhesions, our leaflet titled Understanding Scar Adhesions After C-Section Surgery provides specialised advice and support. Conclusion The journey to recovery after a C-section is unique for every mother, marked by its own set of challenges and milestones. Remember, each scar is a symbol of the strength it took to bring new life into the world, and caring for it properly is a crucial part of your recovery. By following the guidance outlined in this post and exploring our detailed leaflets, you can ensure a healthier, more comfortable healing process. Embrace this journey with patience and kindness towards yourself. Healing is not just about the physical scar but about nurturing your overall wellbeing. You're not alone in this journey; support is always available, from healthcare professionals to a community of mothers who understand exactly what you're going through. ## Additional Resources Patient Leaflets: For more comprehensive details on each topic discussed, please explore our series of patient leaflets which you can find at the following link. https://co-ki.info/7RvMSvt These guides are here to accompany you through every step of your C-section recovery journey:   - Your C-Section Journey: Understanding, Preparing, and Recovering   - Wound Healing and C-Section Scars   - The Journey of Scar Formation and Maturation After a C-Section   - Scar Healing Guide: Massage, Nutrition and Hydration   - Scar Healing: Types, Treatments and Holistic Care   - Understanding Scar Adhesions After C-Section Surgery - Social Media and Community Support:  For ongoing tips and updates follow me on social media @thefemalehealthpractitioner - Here for You:  Need a bit of extra support or have questions about your recovery? I’m just a message away. I’m all about offering friendly, expert advice to help you through your C-section recovery. No question is too small, and there's absolutely no pressure — just the support you need, when you need it. Disclaimer:  This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general medical knowledge and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition. Sarah Hogan C - Section Recovery Specialist

Managing the Menopause – How to Survive and Thrive Through Changing Times It’s a time of life no woman looks forward to. Not only does the menopause signal the loss of fertility – an emotional challenge for many women in itself - but the drop in hormones such as oestrogen and progesterone can cause a number of other physical changes as well. Most people will be aware that women can experience hot flushes and mood swings at this time, but the symptoms of the menopause are far more varied – and sometimes far more unpleasant – than just this. Weight gain, loss of strength, a leaky or weakened bladder and even osteoporosis are all possible results of the changing hormone levels. But while the menopause might be inevitable (for 50% of the population at least), that doesn’t mean the negative symptoms have to be. With a little understanding of the changes occurring, and a few small lifestyle changes, women can minimise the negative symptoms of the menopause – and even thrive through this difficult time. This blog will explore the changes that occur and give some practical advice for steps to alleviate the menopause’s unwelcome side-effects. For a more detailed resource pack on this topic, download my free Managing the Menopause resource pack here . What Did Oestrogen Ever Do For Me? Although a number of other hormone levels start to drop during the menopause (notably progesterone and testosterone), the biggest dip occurs with a woman’s oestrogen levels. Most people are aware of oestrogen as the female sex hormone that is responsible for the menstrual cycle and plays an important role in pregnancy. However, it may come as a surprise to learn that oestrogen performs a number of other key roles in the body as well. So what are these other roles that oestrogen plays, and how does the body start to change when it is gone? Weight Management Oestrogen helps your body to process and regulate glucose levels. As production of oestrogen slows, so the body’s ability to deal with sugars in the same way declines, and many women find that they start to put on weight during the menopause. This might also be due to another of oestrogen’s key roles, which is to help maintain lean muscle mass. Essentially, the higher ratio of muscle to fat a body has, the more effectively it burns calories (muscle burns 3x more calories than fat). Therefore if muscle levels decline the body loses its ability to burn calories as quickly, and weight gain can result. Bone Health Oestrogen isn’t just important for the muscles, it has a role to play in bone strength as well. In young women’s bodies, oestrogen helps create new bone mass, but as levels drop this ‘osteogenesis’ stops happening. The result can be weakened bones, with some women going on to develop osteoporosis following the menopause. Pelvic Heath As mentioned above, oestrogen has a role to play in maintaining muscle mass. For many women, the lack of oestrogen is felt most acutely during the menopause in the pelvic floor area, which can become weaker. In some cases, this can result a prolapse caused by one of the pelvic organs pressing against the pelvic floor. What’s more, the changes in this area can also result in a weakened or even leaky bladder (it doesn’t help that oestrogen also plays a role in urinary tract function). Skin One of the more unwelcome symptoms of the menopause is dryness and itchiness around the genital area. The drop in oestrogen causes the skin to become dryer and thinner, which can also make sex difficult and cause irritation. Following the menopause, this area can also become more acidic, which makes it more prone to infections. Combating the Symptoms of the Menopause The above might all sound a little depressing, but there’s good news too. We think a little knowledge is a good thing, and by understanding the reasons behind the changes that are taking place, you can be empowered to do something about them. Here are some of the steps that we’d recommend taking to alleviate the negative effects of the menopause. Kegel Exercises So easy you can do them in a supermarket queue, these are a must for women going through the menopause, as they specifically target the pelvic floor area. Regular pelvic exercises can help improve bladder control and prevent uncomfortable prolapses occurring, as well as strengthening your core to help avoid lower back pain. We’ve covered the basic principles of Kegel exercises, as well as giving recommendations for other pelvic floor strengthening activities in my menopause resource pack, here. Other Exercises It goes without saying that the multiple benefits of exercise – better strength and stamina, improved mood and better sleep to name just a few– are particularly welcome for women going through the menopause. Try to make exercise a regular part of your routine during the menopause and the chances are you’ll experience milder symptoms than would otherwise have been the case. Download my free resource pack for some ideas on the best ways to exercise during the menopause. Diet As your body experiences the changes of the menopause, it can be worthwhile becoming more conscious of what you eat to help combat the symptoms outlined above. Avoiding the treat drawer is a good idea, as your body becomes less able to process sugars effectively. Eating foods high in Omega 3 and Vitamin D such as fatty fish can help improve bone strength, while high protein foods can help maintain lean muscle mass. Self Care Now, more than ever, it’s important to take some time to focus on you. This might mean anything from running a warm bath, to revisiting a yoga or meditation practice, to booking a regular, relaxing massage. If sleep is an issue, take some time to develop a sleep routine that involves reducing screen time and starting to wind down an hour before bed. For some women, counselling is an important part of dealing with the menopause, as talking about the many emotions that can come up during this time can help put things into perspective. In short, whatever you feel you need, don’t be afraid to do it – this is a time to put yourself first! In Summary The menopause is perhaps second only to pregnancy in terms of the changes that take place within a woman’s body. It is only natural to find this an emotional and challenging time, though it is important to remember that like so much else, this is just a phase, and it will pass. By taking time to understand the changes, and make small tweaks to accommodate them, many women can have a positive experience of the menopause. Indeed, some women even find this a time of empowerment and self-discovery (see Suzanne Sommers’ book ‘The Sexy Years’ for inspiration on a positive menopause experience). If you would like advice on any aspect of preparing yourself for this time, or caring for yourself during it, please feel free to contact me, or download my free menopause resource pack here.  Love Sarah Hogan The Female Health Practitioner

As a therapist, most of the time the patients I meet are people wanting to sort out a specific physical issue, whether it's an ache, pain, or an injury. But what might surprise many is how closely our physical health ties into our mental well-being. Let's explore not just the physical recovery you can expect from therapy but also the positive shifts in your state of mind. 1. The Science Behind the Connection How Your Body Reacts:  We've all been there. When you're in pain or nursing an injury, it's not just the physical discomfort; your emotions feel the brunt of it too. Feelings of frustration, sadness or worry are natural responses to such physical setbacks. It's a clear sign of how our physical state has a direct impact on our mental frame of mind. Endorphins – Your Body's Natural Mood Lifters:  In our therapy sessions, many of the exercises we'll go through encourage your brain to release something that can feel quite magical: endorphins. These are not just about easing pain. They're nature's way of lifting your mood, helping to fend off feelings of anxiety or gloom. I see so many women day in and day out holding onto stress which presents itself in the body, thisis where my work as a therapeutic life coach blends with my hands on work. The body keeps the score and by "destressing" the mind our body will follow. 2. Beyond Just Physical Healing As therapists, our primary objective, of course, is to help you regain your physical prowess. However, it's an added bonus for us to see the marked improvement in a patient's outlook on life and their general mental disposition as they progress through therapy. Regaining Control:  One of the first psychological benefits you'll notice is the sensation of regaining control over your body and life. As you work through each session and begin to see progress, there's an undeniable sense of empowerment. You're not just improving physically; you're also reclaiming your life, bit by bit. Social Interaction:  Our sessions aren't just about the exercises. They're also a moment for human connection, especially for those who may feel isolated due to their physical conditions. Talking, laughing, sharing – these simple acts during therapy sessions can significantly boost one's mental health. 3. Exercises to Harness Both Mental and Physical Benefits While I would always advise you to consult personally before trying out any exercise, there are some general exercises that not only benefit the body but also help alleviate stress and anxiety: Deep Breathing Techniques:  While simple, deep breathing exercises can do wonders in calming the mind and relaxing the body. It enhances oxygen distribution, which can aid in physical recovery and mental relaxation. Guided Imagery:  This technique involves focusing on pleasant images to replace negative or stressful feelings. It can be a significant complement to physical exercises, especially if you're feeling particularly anxious or down. Stretching Routines:  Regular, gentle stretching doesn't just aid in flexibility; it can also be a form of relaxation for the mind. Think of it as a moment of zen, a time to connect with yourself. Many of you have used the "sip breath" technique with me and report back how calm it makes you feel. 4. The Influence of a Positive Mindset on Recovery Every therapist knows that recovery isn't just about the exercises or treatments we prescribe. It's also significantly influenced by the mindset you, as the patient, bring to the table. Placebo Effect in Physical Therapy:  You might have heard of the placebo effect in medicine, where patients experience genuine relief from symptoms even when they've only taken a sugar pill. In physical therapy, a positive mindset can similarly lead to enhanced outcomes. Simply believing in the efficacy of the treatment can sometimes accelerate recovery. Role of Stress in Recovery:  Chronic stress has tangible physical repercussions – from tension headaches to muscle aches. By actively working on stress reduction techniques in tandem with physical therapy, you can enhance the speed and effectiveness of your recovery. Emotional Resilience:  Therapy can be tough. There will be days of frustration and maybe even pain. But adopting a positive, can-do attitude, coupled with the understanding that healing is a journey, can pave the way for smoother rehabilitation. 5. The Bigger Picture: Holistic Health Your physical condition doesn't exist in a vacuum; it's intrinsically linked to your mental and emotional state. As physical therapists, we always aim to approach your treatment holistically. Nutrition and Mental Health:  What you eat can directly impact your mental well-being. Consuming a balanced diet rich in essential nutrients not only aids in physical recovery but can also stave off feelings of lethargy or depression. Sleep's Role:  Rest isn't just about letting muscles heal; it's also about mental rejuvenation. Ensuring you're getting adequate sleep is crucial for both physical recovery and maintaining a positive, clear-headed mindset. Stay Connected:  Isolation, especially when recovering from significant injuries, can be detrimental. By staying connected with loved ones, friends, or support groups, you can foster a sense of belonging and positivity that can aid in your recovery journey. In Conclusion Massage therapy isn't just a science; it's an art that combines the physical with the psychological. When you align your mind and body in the journey towards recovery, you're not only expediting the process but also enriching the quality of your life. I also understand that each individual's journey is unique. Localised support, tailored to the needs and contexts of our community in Lincoln, makes all the difference. Remember, my door is always open. If you're ever feeling uncertain, overwhelmed, or simply need advice on your rehabilitation journey, don't hesitate to get in touch. I'm here to guide, support, and cheer you on every step of the way. Sarah Hogan The Female Health Practitioner Level 4 Sports & Remedial Therapist Level 5 Nutritional Therapist Level 3 Personal Trainer Advanced Lymphatic Practitioner Advanced Abdominal Surgery Recovery Expert ( including Cosmetic Surgery) Advanced Pre & Post Natal Expert Advanced Menopause Coach Women's Therapeutic Life Coach Member Of The Teaching Board For Burrell Education

Sports Massage & Remedial Therapy plays a crucial role in many people's recovery process. But like many health-related fields, it's surrounded by myths that can lead to misconceptions. Misunderstandings about rehabilitation can sometimes delay or hinder proper treatment. In this article, we'll set the record straight on some common myths to help ensure you get the most out of your physical therapy experience. Myth 1: "Sports Massage & Remedial Therapy is only for injuries." Many think you should only turn to remedial therapy if you've suffered an injury. However, limiting it to just this context misses a broader picture of its benefits. Remedial therapy isn't solely about mending what's broken. A key aspect is prevention. By attending regular sessions, potential issues can be flagged and tackled early on, reducing the risk of serious problems down the line. For athletes, this approach translates to fewer injuries and enhanced performance. But it's not exclusive to them; everyday individuals also benefit, experiencing better movement, posture, and less day-to-day discomfort. Moreover, Remedial therapy is a vital tool for those with ongoing health issues, like arthritis or chronic back pain. Through tailored exercises and techniques, it aids in alleviating pain and making daily tasks more manageable. An often-overlooked role of the therapist is education. By understanding their body and its nuances, patients are better equipped to handle issues themselves, leading to longer-term well-being. In a nutshell, while injury recovery is a component of Remedial therapy, its scope is much wider, promoting better health, prevention, and overall well-being. Myth 2: “Therapy is painful and makes conditions worse.” One of the reservations some people have about sports & remedial therapy is the fear of pain. The old saying, "no pain, no gain," might still sound familiar, but when it comes to remedial therapy, this a very outdated belief. While there might be moments of discomfort during certain exercises or treatments, the goal is never to induce pain. In fact, the whole purpose of physical therapy is to reduce pain and facilitate healing. If something does hurt, it's a sign that the approach needs adjusting. Remedial therapists are trained to recognise these signals and modify treatments accordingly. It's also worth noting that any initial discomfort usually stems from the body's adjustment to new movements or exercises. This doesn't mean the condition is worsening. On the contrary, these are often signs of progress and the body's path to recovery. In short, proper remedial therapy is a healing process. It's about working with the body, not against it. If there's pain, it's a prompt for the therapist and patient to communicate and make necessary changes, ensuring the most effective and comfortable recovery journey. Myth 3: "I can use Dr Google and do my own rehab exercises at home without guidance." The internet is full of DIY tutorials for just about everything, including rehab exercises. While it's good to take charge of your own health, there's a crucial factor often missed: the expertise of a professional. Sure, you can find exercises online tailored to specific injuries or ailments but without a trained eye to guide and correct, it's easy to make small mistakes. These mistakes, though they might seem minor, can lead to further complications, incorrect healing, or even new injuries. Sports & Remedial therapists don't just instruct on which exercises to do; they provide guidance on how to do them correctly. They monitor progress, adjust techniques when needed, and offer advice tailored to individual needs. Remember, what works for one person might not work for another. Having a physical therapist ensures the therapy is catered to your unique situation. In essence, while self-management is a positive trait, rehab is one area where professional guidance is invaluable. It's not just about doing the exercises; it's about doing them right. Myth 4: "Remedial therapy is just about exercises." Some people, when thinking of remedial therapy, immediately picture repetitive exercises or gym-like sessions. But there's much more to it. Physical & Remedial therapy does incorporate movement and exercises, but it's not limited to that. It's a comprehensive approach to healthcare that addresses the root causes of your issues. For instance, manual techniques, where hands-on manipulation helps in relieving pain or improving function, are a staple in many treatment plans. Additionally, patient education is a massive component. As therapists we spend time explaining conditions, answering questions, and guiding patients on lifestyle choices that might impact their recovery or general health. This knowledge transfer ensures our patients are informed and can make choices benefiting their long-term health. Furthermore, depending on the condition or injury, we might employ treatments like heat or cold therapies, ultrasound, or even electrical stimulation. To sum it up, sports &remedial therapy is a diverse field with a range of techniques to aid in recovery and health. Reducing it to just exercises overlooks the breadth and depth of care it offers. Myth 5: “Surgery is a quicker and more effective solution.” We understand the allure of seeking a quick fix. Surgery might seem like a direct approach to addressing an issue, but it's essential to consider the bigger picture. Firstly, surgery is not without its risks. While medical advances have made surgeries safer, every surgical procedure carries potential complications. Secondly, surgeries, especially the invasive ones, often come with a lengthy recovery time. And guess what? That recovery frequently involves physical therapy sessions to regain strength, mobility, and function. Now, don't get me wrong. There are cases where surgery is the best or even the only option. But there are also numerous instances where physical therapy can either prevent the need for surgery altogether or significantly improve post-surgical outcomes. It's also worth noting that surgery often addresses the symptom – the immediate problem – but not always the cause. Remedial therapy looks at the body holistically. We aim to understand the root of the issue and address it, reducing the chances of recurring problems. So, before deciding that surgery is the quickest or most effective route, let's discuss your options. It's vital to make an informed choice that considers both immediate and long-term effects. Conclusion: Making Informed Choices in Your Rehab Journey Misconceptions can easily steer anyone off course, especially when it comes to our health. Hopefully by debunking some of these common myths about remedial therapy, I ’ve provided you with a clearer understanding of the rehabilitation process and its value. If you're ever in doubt or need clarification on any aspect of your treatment or recovery, please feel free to reach out to me at any time. Either drop into the clinic Ln1 3LB or give me a call. Your health and wellbeing deserve nothing but the best, most informed care. Sarah Hogan The Female Health Practitioner Level 4 Sports & Remedial Therapist

Introduction To self-help for back pain Back pain can be a disconcerting experience, often leaving you wondering about the severity and cause of your discomfort. While it is a common issue, the experience of back pain is highly personal, and understanding your own symptoms is key to managing it effectively. This guide is designed to help you assess your symptoms, recognise when to try self-care, and understand when professional help might be needed. By adopting the right approach, you can alleviate mild back pain from the comfort of your home and know when to seek further medical advice for more persistent or severe conditions. Now, let's start by assessing your symptoms to gain insight into your specific back pain situation. Assess Your Symptoms When back pain arises, taking stock of the symptoms you're experiencing is an essential first step. Begin by asking yourself a few key questions: - Is this a new occurrence, or has this pain happened before? - Is the discomfort constant, or does it come and go? - Can you pinpoint exactly where in your back the pain is located? - Are there specific activities or positions that make the pain better or worse? Understanding the onset, location, and nature of your pain can help in identifying potential causes and determining the best course of action. For example, new, severe back pain that appears suddenly might be treated differently than a mild, nagging ache that's been present for weeks. For a detailed look at potential triggers and causes of back pain, consider reading my leaflet on Back Pain Triggers and Causes . Check for Red Flags Certain symptoms associated with back pain should prompt immediate medical evaluation due to their potential to signify more serious underlying conditions. These red flag symptoms include: Fever:  If your back pain is accompanied by a high temperature, it could indicate an infection. Unexplained Weight Loss:  Significant weight loss without trying could be a sign of a more serious medical issue. Trauma:  If your back pain is the result of a fall, blow to your back, or other forms of trauma, a thorough medical check is essential. Neurological Impairments:  This includes loss of bladder or bowel control, or numbness in the groin area, which could indicate cauda equina syndrome, a serious condition that requires urgent care. Persistent Pain at Night:  Discomfort that consistently wakes you up can be a sign of something more serious than mechanical back pain. If you experience any of these symptoms, it’s important to seek medical help immediately. These signs can indicate conditions that are more serious than typical back strains or sprains, and timely intervention is crucial. For more detailed information on potential serious back conditions, please refer to our [leaflet titled 'Could My Back Pain Be Serious?'](link-to-leaflet). Try Self-Care First for Mild, Short-Term Pain For many, mild back pain can often be managed effectively at home, especially when it's of short duration. Here are some self-care strategies you can consider: Apply Heat/Ice:  Using heat or ice packs can reduce pain and inflammation. Ice is best used immediately after injury, while heat can be soothing for muscle stiffness. Get Adequate Rest:  Allow your back the proper time to heal, but avoid prolonged bed rest which can actually hinder recovery. Gentle Movement:  Engage in light stretches and gentle activities as tolerated. Movement can help reduce pain and stiffness. Over-the-Counter Pain Relief:  Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can alleviate pain and reduce inflammation. Remember, these tips are for mild back pain that is new or short-term. If your pain is severe, persistent, or accompanied by red-flag symptoms, professional medical advice should be sought. Massage Can Help Some Types of Chronic Pain Massage therapy is a widely recognised method for relieving chronic back pain. It works by easing tension in muscles, improving blood flow, and promoting relaxation, which together can help reduce pain sensations. Here are a few points to consider when exploring massage as a treatment option: Effective Techniques:  Certain massage techniques such as deep tissue or Swedish massage are particularly beneficial for lower back pain. Relaxation:  Beyond the physical relief, massage can also offer psychological benefits, reducing stress and anxiety that can accompany chronic pain. Regular Sessions:  Consistency is key. Regular massage sessions can maintain the benefits over time and prevent the recurrence of pain. Before starting massage therapy, it is advisable to consult with a healthcare professional, especially if your back pain is related to a specific medical condition. Learn more about how massage can be part of your pain management plan in our guide, [‘Massage for Low Back Pain’](link-to-leaflet). When Should You Seek Professional Help? While self-care is valuable for minor or short-term back pain, there are times when professional intervention is necessary: Duration of Pain:  If your back pain lasts longer than two weeks despite self-care measures, it's prudent to consult a healthcare professional. Severity of Pain: Severe back pain that impedes your daily activities or significantly affects your quality of life requires a professional evaluation. Recurring Episodes:  Frequent bouts of back pain might indicate an underlying condition that could benefit from professional treatment. A physical therapist such as an osteopath, chiropractor or physiotherapist can provide a thorough evaluation and create an individualised treatment plan. This may include hands-on care, targeted exercises, and education on posture and body mechanics to address your specific needs and prevent future issues. Know Your Limits with Self-Help Self-management of back pain is important, but it's equally crucial to acknowledge when an issue might be beyond your ability to resolve on your own. Here are some considerations: Complex Conditions:  Certain back issues, such as herniated discs, may not improve with self-care alone and could require more targeted interventions like manual therapy. Risk of Worsening:  Attempting to self-treat without proper knowledge can sometimes exacerbate the problem. Expert Guidance:  Professionals can offer a level of care that is informed by experience and supported by specialised training. If you find that your symptoms persist despite your best efforts at home, or if your condition is complex, it's not just advisable but often necessary to seek out professional help. There is no substitute for a tailored treatment plan developed by a physical therapist who can guide you through recovery with hands-on care and targeted exercises. In Summary Proactively managing back pain is about striking the right balance between self-care and seeking professional advice when necessary. Implementing preventive measures, recognising the limits of home treatment, and understanding when to consult a healthcare provider can significantly improve your outcomes. Remember, maintaining a healthy lifestyle, incorporating regular stretching, and ensuring ergonomic practices at work and home are key strategies in preventing back strain and avoiding the escalation of pain. If you're unsure about the best course of action for your back pain, or if you've reached the limits of what self-care can provide, our team is here to support you. We encourage you to reach out for an expert assessment and a comprehensive approach to your back pain management. Disclaimer: The content provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult a healthcare professional for a diagnosis and tailored treatment plan, especially if your symptoms are severe or persistent. Sarah Hogan The Female Health Practitioner

Dealing with back pain can be an overwhelming experience, with its impact felt in every aspect of daily life. It's important to understand that back pain is not uniform; it varies in duration and intensity, and is classified as either acute or chronic. There’s also a particular type known as sciatica, which has its own unique symptoms and causes. This blog post aims to provide you with a clear understanding of the different types of back pain, helping you identify what you may be experiencing. Armed with this knowledge, you can make informed decisions about managing your pain effectively. We will guide you through the specifics of acute and chronic back pain, and explain sciatica in detail, with links to comprehensive leaflets for further information on each condition. Understanding your back pain is the first step towards managing it and improving your quality of life. Acute Back Pain Acute back pain is characterised by a sudden onset of discomfort in the back, typically stemming from a specific incident or injury. This type of pain is sharp and can be quite intense, serving as a signal from your body that something is amiss. What Causes Acute Back Pain? The causes of acute back pain are varied, but it often arises from muscle strains, ligament sprains, or other soft tissue injuries. These can result from a range of activities or events, such as lifting heavy objects incorrectly, abrupt movements, falls, or accidents. Symptoms and Sensations The sensations associated with acute back pain can include a stabbing or shooting pain, a deep muscle ache, or a limited range of motion in the back. You may also experience muscle spasms, pain that radiates to the buttocks or thigh, but usually not below the knee, and increased pain with movements or activities. Duration Acute back pain is typically short-term, lasting anywhere from a few days to a few weeks. It usually resolves on its own with self-care and there is no residual loss of function. The body’s natural healing process tends to take over, but being mindful of activities and posture can aid in a quicker recovery. When to See a Medical Professional It's important to seek medical attention if your back pain is severe and not improving with rest, if you have numbness or tingling, or if you experience weakness in your limbs. Additionally, if the pain is a result of a serious injury, or if it's accompanied by other symptoms like fever, you should consult a professional. For a more detailed exploration of acute back pain, its causes, symptoms, and management strategies, please refer to our comprehensive [leaflet on acute back pain](#). Chronic Back Pain Chronic back pain persists for a prolonged period, typically defined as lasting for more than three months. Unlike acute back pain, which is often related to a specific incident, chronic back pain can develop over time and is sometimes less directly associated with a single event. What Causes Chronic Back Pain? Chronic back pain can stem from a variety of factors. It may begin as acute pain but persist due to a failure to heal properly. In other instances, it could be linked to degenerative conditions such as arthritis, disc disease, or ongoing stress to the back muscles due to posture or occupational activities. Symptoms and Sensations The symptoms of chronic back pain can range from a continuous, dull ache to persistent, sharp pain. The discomfort may be intermittent or constant and could potentially disrupt sleep and daily activities. Chronic back pain may also lead to a reduction in flexibility and strength, affecting one's ability to perform routine tasks. Differences from Acute Back Pain The distinction between chronic and acute back pain lies not only in the duration but also in the nature of the pain. Chronic back pain may not always have a clear cause and can be more challenging to treat. It is often accompanied by psychological factors such as depression or anxiety, which can exacerbate the pain experience. Risk Factors Several risk factors increase the likelihood of developing chronic back pain, including aging, lack of regular exercise, prior injury, poor posture, and underlying medical conditions. Stress and smoking are also contributing factors that can affect back health. For a deeper insight into chronic back pain, including potential treatment options and coping strategies, check out our detailed [leaflet on chronic back pain](#). Sciatica Sciatica is a term that describes pain radiating along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body and can arise when the sciatic nerve is irritated or compressed. Underlying Causes of Sciatica The most common cause of sciatica is a herniated disk, bone spur on the spine, or narrowing of the spine (spinal stenosis) that compresses part of the nerve. This compression causes inflammation, pain, and often some numbness in the affected leg. Symptoms of Sciatica Pain that originates in the spine and radiates down the back of the leg is the hallmark of sciatica. You might feel discomfort almost anywhere along the nerve pathway, but it's especially likely to follow a path from your low back to your buttock and the back of your thigh and calf. The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating discomfort. Sometimes it can feel like a jolt or electric shock and can be worsened by prolonged sitting or sudden movements. Distinguishing Sciatica from Other Back Pain Sciatica is distinct from other types of back pain in that the pain originates in the spine but then extends down the back of the leg. Another characteristic feature of sciatica is that the pain is usually unilateral, affecting one leg. Risk Factors Risk factors for sciatica include age-related changes in the spine, such as herniated disks and bone spurs, obesity, occupation that requires you to twist your back, carry heavy loads, or drive a motor vehicle for long periods, prolonged sitting, and diabetes. To understand more about the causes of sciatica, its symptoms, and how it is diagnosed and treated, you can check out our two leaflets Low Back Pain and Sciatica and Sciatica: Causes and Treatments to learn more here. Seeking Treatment When back pain disrupts your daily life, seeking professional advice is essential. The type of specialist you choose – whether a physiotherapist, osteopath, chiropractor, or another medical professional – will depend on the nature and severity of your pain, as well as your personal preference and the treatment philosophies that align with your own beliefs about health and wellbeing. When to See a Specialist You should consider scheduling an appointment if your back pain is severe and not improving with self-care, if it persists for more than a few weeks, or if it prevents you from engaging in normal activities. Additionally, if your back pain is accompanied by other symptoms like fever, weight loss, or significant leg weakness, it’s crucial to seek professional help immediately. Importance of an Accurate Diagnosis An accurate diagnosis is the foundation of effective treatment. It can help in identifying the underlying cause of the pain and ruling out more serious conditions. A healthcare professional will perform a physical exam and may request imaging tests, like an MRI or CT scan, to get a detailed view of the internal structures of your back. Self-Care Strategies While waiting for your appointment, there are self-care strategies you can employ to help manage your pain. These may include applying heat or cold to the affected area, engaging in light activities that don't strain your back, and over-the-counter pain relief if necessary. Avoid activities that worsen your pain, and focus on gentle movements that keep you mobile without increasing discomfort. Conclusion In this post we’ve examined the distinct characteristics of acute, chronic, and sciatica-related back pain. Understanding these differences is important, as it informs the approach to managing and treating your condition. Acute back pain is typically a transient condition, whereas chronic back pain often requires a more comprehensive management plan. Sciatica is unique due to its specific pain pathway and may necessitate targeted treatments. By being informed about the symptoms and risk factors for each type of back pain, you can make educated choices about your care. Seeking a proper diagnosis and professional medical advice should be your priorities if you experience persistent or severe symptoms. If you're struggling with back pain and looking for personalised care and expert advice, don't hesitate to reach out to me. I am dedicated to providing you with tailored treatment plans that cater to your unique needs. Contact me today to schedule a consultation and take the first step towards a pain-free life. Book Your Consultation Now Disclaimer:  This article is intended for educational purposes only and should not be taken as professional medical advice. The information provided herein is based on general medical knowledge and does not account for individual circumstances. It is crucial to consult with a qualified healthcare provider for diagnosis and treatment options tailored to your specific health condition. Sarah Hogan The Female Health Practitioner

Sarah is amazing and I couldn’t recommend her enough! I first came to see Sarah back in June time (I was nearly 4yrs postpartum), having been recommended by my gym Coach to support with the final journey of my post-partum weight loss. I was unsure what to expect with my appointment or the treatment course. In my first appointment I was made to feel so welcome, safe, and comfortable in the clinic. Sarah listened to my concerns and was incredibly gentle in her responses which made me feel heard and that my thoughts were valid. In that first appointment, I couldn’t believe the difference, not necessarily with the visuals of my scar, but how it felt internally and how I felt about my scar. Before I visited Sarah, I would hate to look in the mirror at my scar, I would not touch it, I would avoid anything to do with my scar. It didn’t make sense to me that something as magical and positive as birthing my little girl, left me feeling so negative about my body. Fast forward 6 months and my scar looks visually different now. It has almost disappeared; the redness has gone, and it has lifted. The “shelf” is now a tiny (and very physically normal) version of what it once was. However, for me, the biggest changes are those I never went into this thinking I would have. I can now touch my scar. I talk positively about my scar. When my period arrives the localised bloating, I once had around my scar area, has now reduced to a minimum. My breathing has changed. My outlook on how I dress my body has changed, as I finally love the one area of my body I used to hate and despise so much. My advice to anyone on the fence of this treatment is to jump in and embrace it all, lean into what Sarah asks you to do, both in clinic and at home. You won’t regret the investment in you!

"Small steps are achievable and are easier to fit into your daily routine," Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighbourhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. "Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change." Here are 10 to try: 1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly. Avoid those foods, drinks and stressors that pack on the pounds. 2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days. 3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Muesli with fresh fruit slices and plant based milk. 4. Switch three grain servings each day to whole grain. If you're like the average person, you may well eat less than one whole grain serving a day. 5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits. 6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a non-stick pan with only a dab of oil or butter. 7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight 8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides. 10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less. If you're vegan swap out the dairy and cheese for plant-based milks and be mindful to eat as much wholefoods as possible and avoid lots of processed foods which can be high in sugars and salts. Eat good fats such as peanut butter and avocado Love Sarah x Here’s how to do it: Head to your Members Page Search for the member you want to make a writer Click on the member’s profile Click the 3 dot icon ( ⠇) next to the Follow button Select Set as Writer.