JMReflex

Cooking oils (with a focus on coconut)

July 14, 2014June 18, 2023 by JMReflex, posted in Health & Wellbeing, Healthy eating

A couple of years ago it was brought to my attention that cooking with olive oil is a big no no. I recently asked a nutritionist about this and she concurred. When olive oil is heated to a high temperature, its molecular structure changes and it turns into a trans fat. Instead, enjoy olive oil raw drizzled over your salad.

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The best oils to use for cooking are ground nut oil (peanut) or rapeseed oil: these can be heated to a high temperature without the molecular structure changing. In addition, coconut oil is also a great oil for cooking. Being a saturated fat (which basically means the hydrogen molecules are spaced differently to those of an unsaturated fat) it can be difficult to work with, because it is solid a room temperature. So if you want to drizzle it over your chicken for example, then it needs to be melted first.

Coconut oil is a medium chain triglyceride and is used immediately as energy for the body, just like carbohydrates would be. So if you’re trying to cut down on those white refined carbs, and need an energy boost, coconut oil can be a great ally! Personally I dip a spoon into the pot and eat it raw for a little pick-me-up, or spread it on oat cakes as a butter substitute. Its really good in a cup of coffee too! (Handy if you’re trying to cut out added sugar.) It’s also a great addition to smoothies to give them a really silky smooth texture. A personal favourite is 1 banana, half an avocado, a wedge of lemon, 1 dessert spoon of coconut oil, 1 dessert spoon of almond butter, 1 teaspoon of greens powder.

Jackie Marsden MAR is a qualified reflexologist and independent consultant (Team Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and facetime, and a closed facebook group. All views are my own.

Image courtesy of Idea go / FreeDigitalPhotos.net

Dry Eye Syndrome

July 7, 2014June 18, 2023 by JMReflex, posted in Menopause, Reflexology, TCM

Dry eye syndrome can occur when the eyes do not produce enough tears or the tears evaporate too quickly. This can leave incredibly dry eyes, or the other extreme, the eyes can water continually to try and remedy the imbalance. This condition can affect up to 60% of menopausal/perimenopausal women. There is some evidence that shows imbalances in progesterone, testosterone and oestrogen can affect the eye. There are progesterone, testosterone and oestrogen receptors on the cornea and the meibomion glands (sebaceous glands located on the rim of the eyelid).[1] This means that there is a connection between tears and the sex hormones. There is an understanding that dry eyes can result from a deficiency in any one of the sex hormones.

In treating a client with dry eye syndrome, I developed a treatment plan focusing on re-balance and detoxification. Attention to the endocrine system is key, along with the liver, gallbladder, and also the urinary system, particularly the kidney.

In Traditional Chinese Medicine (TCM) the organ of the liver rules the eye; the eye it its outlet. So dry eyes might be an indicator that the body is not efficient in detoxifying or there might be an imbalance which is preventing this from happening optimally.

The eye and the kidney, in reflexology terms, are within the same zone, zone 2. In addition, thinking about meridians (the TCM energy channels) the kidney’s paired meridian is the bladder, and this starts in the medial aspect of the eye. For this reason I decided to pay attention to the urinary system during the treatments.

Sure enough, some nodules presented around the bladder and ureter on the left foot. The following day my client contacted me to tell me that she discovered she was suffering with cystitis. It was fascinating to to find symptoms of an imbalance presenting in the feet before it had presented itself to the person. My client self-treated the cystitis with an over-the-counter remedy which cleared it up in two days. But one could argue, without the reflexology treatment, the bout might have lasted longer, or been more severe.

Another interesting consequence of the treatment was that the client’s eyes stopped watering during the treatment. An instant effect like this I find truly remarkable, even though they continued to water after the treatment.

Let’s return to the liver: TCM would suggest that the liver be worked as the eye is the outlet for this organ, but also it’s pairing: the gall bladder. Emotionally the liver is associated with anger, so as a therapist it is beneficial to remain open minded about what is going on “inside” your client, mentally and emotionally, and not just recently, but long-standing emotions that can manifest in different ways. Similarly, the kidney is associated with the emotion of fear, and this conjures up images of water (crying, tears, weeping, bed-wetting, urinating).

Similarly to my advice given for perimenopause, eating a balanced diet of whole foods, whole grains, organic vegetables and fruit, reduced sugar and processed foods, and a reduction in the use of stimulants such as caffeine and alcohol, can help in re-balancing. In addition, an uptake in omega-3 can also help reduce inflammation caused by dry eye syndrome, as well as balance tear stimulation and the secretion of sebum which assists eye lubrication.

Another client who suffers with chronic dry eye syndrome as an after effect of cancer treatment, has been successful in dramatically improving symptoms by taking re-hydration salts daily. (Please consult your GP if you are currently on medication such as water or blood pressure tablets before trying this.)

Dehydration can be a cause of a wide range of health problems, and by installing a filter to restructure the tap water you are drinking to make it more bioavailable to the body is a good idea.

In addition to these options, omega 7, found in Sea Buckthorn Oil, is widely recommended by many for help with dryness during perimenopause and menopause. Not just dry eyes, but also dry skin, and intimate dryness. I recommend those made by Cytoplan. Please reach out to me if you need help or advice.

THIS IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. PLEASE CONSULT YOUR MEDICAL PRACTITIONER OR GP.

[1] http://www.womentowomen.com

Jackie Marsden MAR is a qualified reflexologist and independent consultant (Team Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and Facetime, and a closed Facebook group. All views are my own.

Image courtesy of stockimages / FreeDigitalPhotos.net

Barefoot Benefits

June 30, 2014November 7, 2019 by JMReflex, posted in Health & Wellbeing, Reflexology

I have recently started to remain barefooted more often. Largely because we are now in summer and it is fantastic to take the opportunity to wear summer clothes and leave the sock draw alone. However, there are incredible health benefits to spending more time barefooted, not only from a physical point of view, but also on a more spiritual level.

Did you know that the feet are the most sensory-rich parts of the body? Huge concentrations of proprioceptors are in the feet, found within the joints, connective tissue and muscle. The feet alone have as many proprioceptors as the entire spinal column! [1] Here surely lies the science behind the art of reflexology? But wait a minute – what are proprioceptors?

Proprioceptors are nerve endings and sensory receptors located within our joints, connective tissue and muscles – not just in the feet but all over the body. Proprioception is the ability to perceive the motion and position of our body. When our proprioceptors identify pressure or movement, they send messages to the brain to understand orientation. What is important to remember that the feet are rich in proprioceptive nerve endings.

When walking barefoot, our tactile pathways feel the surface of the ground, proprioceptors respond to pressure, and the terrain creates slight imbalances that create neuro-muscular strength, spacial orientation, balance, and coordination. [1]

There is a constant flow of information regarding the status and function of the musculo-skeletal system from proprioceptors to the spinal cord and the brain. When there is a breakdown in communication, or when improper information is supplied, efficiency of movement decreases. This breakdown can cause minor to severe problems with postural coordination and/or joint alignment, ranging from an occasional “niggle” to the source of chronic, unresolved pain. [2]

Shoes create a barrier between the sensitive soles of our feet and the ground. By going barefoot, proprioceptors are optimally stimulated, and the sensory experience is opened up. Are we, as a modern society, shutting down an important sensory area by continually wearing shoes? Are we disconnecting ourselves from our surroundings? Could the continual wearing of shoes be a major player in inflammation and pain? There is growing evidence to support the idea that “free electrons from the earth neutralize the positively charged free radicals that are the hallmark of chronic inflammation.”[3] But this is for a separate blog post.

Spending time barefooted also encourages presence of mind and conscious awareness. While walking barefooted, the information sent via proprioceptors inhibit other peripheral sensory input. This creates focus and awareness; we become more tuned in to our surroundings.[1] I have found that it makes me more “present” or “in the moment”. Having the heightened sensory experiences from the soles of my feet connecting all the way up through my body allows a more intimate connection with my environment.

It is truly amazing and exhilarating to feel the cool wet grass under my feet, or the sharp stones of the beach making me wince and focus only on the moment, the now. It is surprising how warm our garden path feels under my feet when it still feels chilly enough to wear a sweater and body warmer. These small observations represent an enormous sensory dimension that we are all excluding from our lives through shoe-wearing.

As Dr. Kacie Flegal rightly states, “It is never too late to encourage the proprioceptive in our own bodies as we continue to grow new neural connections, even as we age. Often, it is this system that becomes inhibited as adults. We lose balance and focus in our bodies and our lives and, as a result, may lose profound connections to our environment, ourselves, and other people.” [1]

I believe all of the above have strong links to the science behind reflexology. I believe that reflexology treatments awaken the sensory proprioceptors that are largely dormant from our constant shoe-wearing. Rediscover yourself barefoot. Let’s celebrate our feet, touch them, use them, let’s set them free!

References

[1] Dr. Kacie Flegal http://www.naturalchildmagazine.com/1210/barefoot-babies.htm

[2] Dr. Dan Lommell http://www.lommell.com/new_page_123.htm

[3] J Altern Complement Med. 2007 Nov;13(9):955-67.

Image courtesy of vorakorn / FreeDigitalPhotos.net

Reflexology for Band of Sisters

June 23, 2014November 7, 2019 by JMReflex, posted in Event, Health & Wellbeing, Reflexology

I spent the summer solstice, 21 June 2014, giving reflexology to a wonderful group of women who have a loved one with a career limiting /ending injury or illness attributable to service in the forces since 2001.

Help for Heroes Band of Brothers and Band of Sisters offer a listening ear, emotional support, and fellowship to our heroes and their families. Band of Brothers offer support for the wounded, and Band of Sisters offer support for the families.

I was privileged to be invited to participate in a pamper weekend for Help for Heroes Band of Sisters members on a respite break at the new Phoenix House Recovery Centre in Catterick Garrison. Members enjoyed a well-deserved time out, with the opportunity to bond, form new friendships and have a break from pressures at home. Meeting other women in the same situation can make a huge difference: realising that they are not alone can be a huge relief.

Therapies on offer were full body massage, Indian head massage and reflexology. Reflexology proved hugely popular and my slots filled up the fastest! Every client of the day relaxed deeply into their treatments, closing their eyes and snuggling under the blanket, while I sensitively worked away at their feet. Before beginning the day, I checked that none of the ladies were allergic or hypersensitive to anything, and then I put a drop of balancing geranium and a drop of calming lavender into a small bowl of hot water and allowed it to diffuse through my therapy room. With the lights dimmed and my Relaxator chair at the ready, comfort and luxury awaited the Band of Sisters members! Afterwards I gave them each some Neal’s Yard sample sachets to take away so they could give themselves a mini-facial.

Alongside the complementary therapies on offer, the members could also participate in other interesting activities such as cup cake decorating, jewellery making, NIA[1] and pilates, or just choose to relax and unwind as they wished.

The summer solstice is a highly spiritual time for some, described in many ancient texts as the time of enlightenment: the return of the individual into the divine source. It feels apt that I was called to give my therapy to these women on this particular day; the act of healing is not just about one individual giving to another, but on a more spiritual level it is also the becoming of one: joining, energy and flow.

[1] NIA – Neuromuscular Integrative Action. A blend of yoga, martial arts, and dance, is one of the latest trends in mind-body fitness fusion.

What is Reflexology?

June 16, 2014November 7, 2019 by JMReflex, posted in Health & Wellbeing, Reflexology

I recently participated in a pamper evening, and it surprised me that many did not know what reflexology was! I don’t remember a time when I have ever not known what reflexology is, which upon reflection, says an awful lot! So here is a brief guide to what reflexology is, where it came from and what it aims to achieve.

Reflexology – What is it?

Reflexology is a “hand’s on” treatment which is applied to the feet (or hands) but its philosophy is to treat the whole body i.e. it takes a holistic approach to healing. It is based on the idea that the feet are mini-maps of the body, and by applying pressure techniques to particular reflex areas on the feet will have a stimulating effect elsewhere in the body.

It is a fact that there are over 7000 nerve endings in each foot, so by therapeutically stimulating these nerve endings will achieve a deep sense of relaxation. It is estimated that 75% of disease is stress-related, so regular relaxation is highly recommended.

Overall, through tension-relieving and energy releasing, a reflexology treatment aims to promote the body’s self-healing abilities.

Where did it originate?

Reflexology has been known to man for thousands of years, practised by the early Indians, Chinese and Egyptians. However, reflexology as we know it today has its origins in America with an Ear, Nose and Throat specialist Dr William Fitzgerald, who founded “Zone Therapy” in the early 1900s. He discovered that certain areas, when applied with pressure, relieved pain and created numbness, but also when the pressure was removed, the cause of the pain was largely reduced too. Once these areas had been mapped they were known as “zones”. Dr Fitzgerald’s physiotherapist, Eunice Ingham, took great interest and became a pioneer in Zone Therapy throughout the USA. Ingham then devised a map of the body within the feet and the hands, developing and evolving “Zone Therapy” into “Reflexology”. Dawn Bayly brought Reflexology to the UK in 1966 after studying with Ingham in the USA and set up the Bayly School of Reflexology. Hanne Marquardt and Joseph Corvo also discovered Ingham’s Zone Therapy and worked on and evolved variations of Zone Therapy around the same time, the latter also taking into account the pressure points in the face.

Reflexology is an holistic therapy, working on the whole body and the person, not just the symptoms of the illness or disease. It has become one of the most popular forms of complementary therapy practised today.

What can it do for me?

Reflexology may bring relief to a wide range of conditions such as stress, anxiety, asthma, irritable bowel syndrome, sciatica, depression, back pain and is safe and suitable for all ages.

Reflexology offers an individual some dedicated “me time” to relax and unwind, offering deep relaxation and combating stress.

Image copyright Jackie Marsden 2016

Manage your stress

June 10, 2014June 27, 2023 by JMReflex, posted in Health & Wellbeing, Reflexology, Stress

A few months ago I stumbled across these three paragraphs on Facebook. They describe such a great analogy that I wanted to share it with the readers of my blog.*

A psychologist walked around a room while teaching stress management to an audience. As she raised a glass of water, everyone expected they’d be asked the “half empty or half full” question. Instead, with a smile on her face, she inquired: “How heavy is this glass of water?”

Answers called out ranged from 8 oz. to 20 oz.

She replied, “The absolute weight doesn’t matter. It depends on how long I hold it. If I hold it for a minute, it’s not a problem. If I hold it for an hour, I’ll have an ache in my arm. If I hold it for a day, my arm will feel numb and paralyzed. In each case, the weight of the glass doesn’t change, but the longer I hold it, the heavier it becomes.” She continued, “The stresses and worries in life are like that glass of water. Think about them for a while and nothing happens. Think about them a bit longer and they begin to hurt. And if you think about them all day long, you will feel paralyzed – incapable of doing anything.”

It is so important to take stress seriously. We all suffer from stress in some form or another, whether it be physical, emotional, continual worries, relationship difficulties, financial problems, stressful job (to name but a few). However small, if they are not addressed, then the “glass” will become heavier, and over time could contribute to ill health.

It is estimated that 75% of disease and illness is caused by stress. We need stress in the short term, for example, to give us that adrenalin rush to cross the road before the approaching car. However, if our bodies remain in this heightened state of alert for long periods then physical strain will be put onto the body. One common problem in particular relates to digestive issues: if the body is on constant high alert then the digestive system will be on shut down, and thus problems such as IBS present themselves. And then I could write a whole new post about that!

Reflexology takes an holistic approach: a therapist will take into consideration a client’s integral biology: looking at the complete environment in which the client exists, in an attempt to reduce stress and restore balance. Sometimes just being able to talk about a particular worry or problem can be hugely beneficial, and combined with a relaxing hour of treatment, can create substantial relief.

*Apologies for not knowing who wrote this piece, as I would be grateful to credit the original author.

Jackie Marsden MAR is a qualified Reflexologist and Clinical Acupuncturist. She is also an independent consultant (Group Leader) for Neal’s Yard Remedies Organic. Jackie leads and mentors a growing team of consultants (many of whom are therapists integrating organic products into their existing businesses) via the NYRO social selling channel, holding regular team meetings, one-to-one coaching via phone and WhatsApp, and a closed Facebook group. All views are my own.

Image courtesy of photostock / FreeDigitalPhotos.net

Perimenopause : an overview

June 5, 2014November 26, 2025 by JMReflex, posted in Fitness, Health & Wellbeing, Healthy eating, Menopause, Menstrual Cycle, Nutrition, Organic, Reflexology, Stress

What is Perimenopause?

Perimenopause is when the body begins preparation for the stage in life where child bearing will not be the biological focus. This usually happens in a woman’s 40s and is a gradual build-up to menopause, when the menstrual cycle ceases completely. Perimenopause starts with a gradual decline in progesterone and can cause some of the following symptoms:

Weight gain
Cracked, dry or loose skin (caused by less collagen)
Low sex drive and/or more difficulty reaching orgasm
Anxiety
Tearfulness (especially week before period)
Restless sleep
Increased menstrual cramps
Night sweats [1]

These uncomfortable symptoms are because the body is trying to adjust to the relative oestrogen excess.

Not only do the sex hormones (oestrogen and progesterone) have to make the transition, so do other hormones. For example, cortisol levels (a stress hormone) will increase, and insulin resistance can be more common. Because of this, it is vitally important to eat a healthy, balanced diet and to find ways of managing and/or coping with stress.

Before menopause, the ovaries are the major oestrogen secretors. However, as they become less active during perimenopause and menopause, the balance shifts until finally around half of the body’s oestrogen and progesterone is made in the adrenal glands. If stress levels are high, the adrenal glands will always prioritise the secretion of the stress hormones over the creation of sex hormones. Thus, finding ways of lowering stress will ensure the adequate amount of sex hormones is produced in a woman’s body in her 40s and beyond, maintaining balance.[1]

In addition, the body might look elsewhere for oestrogen once the ovaries start to slow down. This could easily lead to weight gain because fat cells are a key source of oestrogen storage. Furthermore, if a woman is already obese before menopause then the fat cells may create too much oestrogen in comparison to progesterone, leading to increased oestrogen dominance. [1]

Oestrogen dominance is also likely during prolonged periods of stress. This is because the stress hormone cortisol competes with progesterone. Thus progesterone levels decrease, inducing an imbalance of oestrogen and progesterone. [2] Signs of decreased progesterone, and oestrogen dominance, are:

Decreased sex drive
Irregular or otherwise absent periods
Bloating
Breast swelling and tenderness
Mood swings (irritability and/or depression)
Weight gain (particularly abdomen and hips)
Cold hands and feet
Headaches, especially pre-menstrual [3]

How to cope

Find ways of managing/coping with stress that work for you. Ideas: regular reflexology or massage treatments, daily meditation, regular exercise, better time management, spending more time outdoors, spending time with animals/nature, keeping a diary or journal.

Eat a healthy balanced diet. Try to avoid white, refined carbohydrates such as pasta, bread, cake and biscuits. Make a switch to fresh vegetables, white meat and fish, pulses and whole grains.

Switch to organic. Eating organically can be expensive; if you cannot afford to go completely organic, try to avoid the Environmental Working Group’s (EWG) “Dirty Dozen”. This means if nothing else, always buy the following as organic produce (or avoid altogether): apples, celery, cherry tomatoes, cucumber, grapes, hot peppers, nectarines, peaches, potatoes, spinach, strawberries, peppers, kale and courgettes. The EWG’s “Clean 15” is a list which can be classed as “safe non-organic”: asparagus, avocados, cabbage, melon, sweetcorn, aubergine, grapefruit, kiwi, mango, mushrooms, onions, papaya, pineapple, frozen peas, sweet potatoes. [4]

Reduce use of stimulants such as caffeine and alcohol. Stimulants send the body’s hormones on a roller-coaster ride of high peaks followed by low drops creating a multitude of problems including cravings and fatigue.

Don’t be too hard on yourself. Don’t eliminate everything from your diet and make yourself miserable. Allow yourself that morning coffee; enjoy a piece of cake once a week; switch to a darker variety of chocolate with less sugar; enjoy a weekend glass of wine.

If you are looking for fertility support in Lancashire please get in touch.

References

[1] Is it me or my hormones? by Marcelle Pick 2013

[2] The Optimum Nutrition Bible by Patrick Holford 2004

[3] The Wisdom of Menopause by Dr. Christiane Northrup 2009

[4] Environmental Working Group http://www.ewg.org/foodnews/

Image courtesy of stockimages / FreeDigitalPhotos.net

Why Reflexology?

June 3, 2014November 7, 2019 by JMReflex, posted in Health & Wellbeing, Learning, Pregnancy, Reflexology, Self development

Many of my clients ask me, “what made you want to become a reflexologist?” and this is certainly an interesting question.

The short answer is that it just “came” to me. I woke one morning and knew that this is what I wanted to do.

Building up to this answer, I enjoyed regular reflexology during my first pregnancy. I always found it hugely relaxing, and liked the thought that by having reflexology my baby was receiving benefits from the treatment too. However, even back then, I still believe reflexology came to me; it found me.

I was introduced to Dr. Gowri Motha’s Gentle Birth Method by my yoga teacher, and was enlightened to improving my lifestyle and well-being in order to optimize my pregnancy and to give birth to a healthy baby. Throughout the book, each week of pregnancy gave information and advice and included here were various recommended complementary therapies. I wasn’t able to afford every treatment it suggested (however tempting it seemed!) but the one that leapt out at me was, yes you’ve guessed it, reflexology.

My reflexology training is hugely rewarding and satisfying. I have a greater understanding of the human body, not just anatomically, but also those deeper aspects such as stress, emotions and thought processes – they each impact on our physical well-being and should not be underestimated. Taking an holistic approach to healing is something of which I am particularly passionate. I doubt I will ever stop learning and developing my knowledge and experience on this incredible journey.

Snowdon Climb for HOOP UK

June 2, 2014November 7, 2019 by JMReflex, posted in Event, Fitness

This weekend my husband and I took part in the Snowdon Climb which was organised to raise awareness for the charity Helping Overcome Obesity Problems (HOOP) UK.

26 participants took part, all of different ages and abilities. It was a fantastic group of people from all over the country, and I made some wonderful new friends. Some people took part simply to raise sponsorship and raise awareness for the charity, others entered the challenge as part of their own goals to overcome weight and fitness issues.

We made it to the summit, which in hindsight was the easiest bit – coming down was harder! My body is now as stiff as a board in my lower back and quads, and this is 2 days post-climb!

Snowdon is the highest mountain in Wales, the second highest in the Nations 3 peaks challenge, with an elevation of 1,085 metres. Snowdon is one of the UK’s most accessible mountains and many peoples first mountain (including my own!)

HOOP UK brings an holistic approach to health and wellbeing through diet, nutrition, lifestyle, supply of relevant information and advice on physical fitness. It offers a safe place for those seeking help to feel included and supported in a non-judgmental approach to overcoming obesity and weight problems. If you’d like to find out more see www.hoopuk.org.uk.