WNT founder and veg grower Jennie Duck considers her relationship with slugs and how learning to live with them could be a fertile ground (pun intended) for letting the 'bad' feelings coexist with the good.
It’s wet in Scotland today. Very wet. The river outside our house is flowing with force after a relentless 36 hours of rain. Not the best day to be working in the veg patch but first chance in a while and there is plenty of old vegetation to remove, relentless weeds to pull and gazillions of slugs abounding. They seem to thrive in the wet and this morning I found tens of them, ranging in size from a couple of millimetres up to a couple of inches.
Then I began to explore yoga principles, to reflect and shift toward living more aligned with considered values. The yogic concept of ‘ahimsa’ - the idea of living in a non-harming way - presented a challenge and I began to wonder how that could work in a veg patch. We are an almost-vegetarian household and conscious about where and how we source any meat or dairy products we use and yet I was crushing slugs willy-nilly in the name of nicer looking kale.
This year my attitude has been somewhat more laissez faire. I have transported slugs to the compost heap rather than drowning them with the weeds or squishing them. I have been less diligent with weeding, giving them more places to hide and more leverage to get up to the nice juicy leaves. They have gone rampant, the compost heap is obviously a brilliant place for them to breed and a brilliant place for them to work their way back to the veg patch or over to the greenhouse…
Acupuncturist Philippa Summers looks at the 'two week wait' in menstrual and ivf cycles and how she adapts treatment during this time when supporting clients in their journey to conceive and offers some helpful self care tips for this time.
Trying to have babies when it doesn’t just happen easily can be a heart wrenchingly difficult time. There can be months even years of trying, balancing hope with uncertainty, even at times despair. Another cycle starts. Is this going to be your lucky month?
When supporting women with fertility I tend to focus treatment on the follicular phase leading up to ovulation, or in the case of IVF through the stimulation phase until egg collection and at embryo transfer. These are the times that research has shown acupuncture can have a significant influence on live birth rates (Zheng, 2012). Treatments around embryo transfer, when they can be scheduled in without adding extra stress, are also shown to have a beneficial effect on outcomes (Smith, 2019).
Ideally, men and women would also have received some preconceptual lifestyle advice during the preceding months, not least of all to support egg and sperm quality as they develop and mature. Treatment can be aimed at regulating the menstrual cycle, supporting endometrial development and addressing other issues impacting on fertility. Treatment during the follicular phase will be aimed at supporting the processes that take place throughout the menstrual cycle including the luteal phase but what about treatment during the actual luteal phase or the two-week wait as it is commonly known, which follows ovulation or embryo transfer?
How can Acupuncture help?
As I have said, I tend to focus most treatment during the follicular phase but that does not exclude treatment during the luteal phase. It is a time to be cautious with any treatments that could disturb the delicate interplay between the embryo and uterine lining around the time of implantation, but treatments aimed at relaxation and good sleep can be positively beneficial. It is often an anxious time when every little twinge seems to take on some significance. An acupuncture treatment can offer a gentle wind down from the intensity of IVF or the pressures of trying naturally, at a time when sound sleep and a feeling of calm may be quite elusive.
How can you support yourself during the two week wait?
The preparations you have taken in the preceding months, weeks and days will help to lay the foundations but here are 10 tips to support implantation and help through these two weeks:
Good luck. Remember that even under perfect conditions there is only a 1 in 4 chance of conceiving each month, so it can take a while. Please contact me if you think I may be able to help you.
WNT founder Jennie Duck considers the pull towards happiness at work that led her to establish West Norwood Therapies and celebrates the ways in which we can find happiness at work. (it's International 'happiness at work' week by the way!)
This week is international ‘Happiness at Work’ week and it got me thinking about why I started West Norwood Therapies in the first place. To be happier at work!
I always loved my work as a massage therapist and now that I’ve not been practicing for a while I really miss the interaction with clients, working one-to-one with people in that way is a special thing. I loved the practical side of massage, of finding areas that needed attention and working on them to help bring relief and often insights for the client as to what was contributing to discomfort or what could help them in day to day life. There is an element of problem solving and the happy place where science meets art - this is really a blissful state for me when I find that balance. I loved the conversations that arose during that time together and the trust that built up over months and years of working with people. I loved the variety of personalities, of bodies, of challenges and of energy.
I’m using the past tense ‘loved’ as if my massage days are over! When really, as my volcano mad son says, I am just in a dormant phase and am keen to become active again soon.
Despite all of this interaction and variety working with clients, being a massage therapist can be a lonely job. You are always in the therapist role with clients, however friendly the interaction becomes. And unless you seek them out you can lack peer support. I worked in several clinics where I rented the room to see clients and I met other therapists there, but I felt like there was an opportunity for a more cohesive, shared working environment.
And so West Norwood Therapies was born. The idea was that this would be a collaborative collective and we would all contribute to the environment and running of the place and we would have regular meetups to offer one another peer support and become a network and team.
It’s our 7th birthday in October, a fact that makes me very happy indeed! And I feel even happier that the concept of a collaborative collective feels so collaborative and like such a collective now. Our team has evolved over the years and the shrinking of it with the closure of the studio room last year was a trauma that our smaller team has come through and I feel that we are now stronger than ever.
I am happy in my work and I am grateful for the team that makes this possible. Over that long gruelling winter lockdown we had weekly check-ins which were a bit like group therapy, we all opened up and supported one another. This has made us closer and sharing our vulnerabilities has given us a resilience that we couldn’t have achieved without.
Next weekend I’ll be in London for the first time since coming down to clear out the studio last summer. I am excited to see my lovely colleagues and have a meeting together to reflect on the past year and look forward to the next, to share and to plan, to celebrate and to look at what we have learned. I know it will be interesting, helpful, collaborative and fun. I am a lucky ducky to be in this position and I highly recommend opening yourself up to the possibility of strong work relationships and the happiness at work these can bring.
WNT founder Jennie Duck looks at how this time of year can represent clearing and new horizons for us individually and shares what this means for her and her family this 'back to school' season
It could have been our son’s first day of school in mid-August when the Scottish schools went back. We celebrated our choice not to enrol him with some ginger ice lollies (new discovery – amazing!) and splurging our monthly home ed budget within a few days on a trip to the Glasgow Science Centre, a day at a local activity park and a horse riding lesson.
For us this feeling is liberating and fuels a zest for a rich and creative life in our family home. It means the summer can go on a bit longer as we chop wood and turn veg into chutney and it means we can graudally build and change routines as fits us and the seasonal shape of our rural life.
Last week a friend was sharing with me his feelings about the new term down in England beginning and to him the return to school felt like a relief. For the shape of their family life school is a welcome and important part of the structure. It is liberating in how it allows parents to work and focus in work after the intensity of working and schooling from home over lockdown.
For me this step out of Summer into Autumn is a time of clearing, reflecting and planning. In the veg patch I am clearing beds of onions and celery, cleaning out pots, planning next years beds and planting winter veg. In my role with WNT I am looking forward to a London visit later this month to get together with the team for a reflection and planning session (as well as a knees up ;-) ) And in my personal life I am looking at my balance of work, home, friends, hobbies and commitments and seeing where I can even things out.
At WNT we have been working through the summer and yet there is s till a strong ‘back to school / work’ feeling that changes our dynamic and patterns come September. We shift gear and move into a more active phase, there’s a bit of freshness in the air and a drive to find momentum after the paradoxically busy and relaxing summer.
It seems that this move into autumn can carry this feeling of a new chapter, fresh horizons more than other seasonal shifts. I wonder how much this is engrained in us from our early childhood and school terms after the long summer and how much is the nature of the season that sees leaves shedding from the trees to leave the fullness of summer behind. We are moving on away from something, we are not yet in the midst of winter, we are not even in the midst of autumn. But we are leaving the summer behind and we are stepping into the next phase of our lives, jobs, schools, families and seasons.
Whatever this season holds for you I wish you well!
Sports massage therapist Lauren O'Sullivan shares her challenging experience in attempting a plastic free month and some helpful suggestions as to how to reduce your plastic consumption when it is ubiquitous. Prepare to be challenged!
July is ‘Plastic free month’. Its purpose is to raise awareness and encourage people to reduce their plastic waste. Sounds like a great idea and it might just be the reminder and call to action that some of us need to make a change in our plastic consumption and subsequent waste. But how easy is it?
Not so easy. I challenged myself to not buy any new plastic in the month of June. Using plastic products that I already had was okay, I just couldn’t buy any new plastic for a month...I lasted a week. Which in hindsight is quite impressive. I hadn’t realised before I set myself the challenge just how much plastic is EVERYWHERE. Not to mention that in the month of June I was having work done on my kitchen so my only food options were ready made meals or takeout: cue the plastic.
Kitchen work aside, I still thought that if I made the conscious decision to avoid buying plastic, I could. For that first week I deliberately bought take out food from places that I knew used cardboard boxes or, even better, compostable packaging. Another relatively easy choice, which I’ve already been making for several years, is taking my own cloth bags to go shopping. I also buy dry goods and toiletries such as hand soap and shampoo from a zero waste refill shop - more on that later.
All of the above aside, it is quite literally impossible to buy milk (dairy or alternative) without plastic and oat milk is something I consume daily. The only alternative there would be to make my own, and quite frankly I just don’t have the time! The other thing that is impossible to avoid is tags on clothing. I am an avid charity shop goer and I feel that reusing clothes that otherwise would be thrown out is a great waste saver, but you can’t avoid the plastic price tag! It’s in the little details that I got caught out (and those are just a couple of examples) and if I wasn’t doing the challenge I probably wouldn’t even notice them. It has really opened my eyes to just how much plastic is used. We don’t even realise our consumption of it on a daily basis.
If we can’t cut it out completely, thankfully, there are ways that we can REDUCE our plastic consumption and waste. Starting with zero waste refill shops. You bring your own container and fill it with ingredients or products that the shop buys in bulk, therefore reducing plastic packaging needs. Granted, there are some in London that only stock very expensive organic products and ingredients and charge extortionate amounts for them. However there are a few gems in and around West Norwood:
Sustenance - West Norwood (pop up at Portico Kitchen)
Healthier without - Streatham → apparently they now have their own oat milk dispenser!
BYO - Tooting market
Some other great ways to reduce are:
Where you do need to purchase plastic containers see if you can reuse them before recycling them. If you have kids, plastic containers can become all sorts of arty creations! If you are a keen gardener, plastic bottles or lids can become germination pots and plastic bags or sheets can become cloches. Paying a little bit of attention and being more conscious of your decisions in regard to plastic consumption and waste can make a big difference.
Start small and build habits. Good luck!
WNT founder Jennie Duck expands on the question Why Do We Do What We Do in her blog reflecting on what she loves and misses about being a massage therapist and how finding a therapist you connect with is so important.
Our team at WNT has been considering the question Why Do We Do What We Do? in honour of International Wellness Week and it’s made me miss working with clients more than ever!
For various reasons I haven’t worked as a massage therapist for 4 years now and I crave the return. I was setting up a treatment space at the start of 2020 but then covid hit and all of us had to hold back with the work we know can help so much, it has been tantalising for all!
Helping people is a huge part of why I want to get back to it. During my time not working I have continued to be a client to various practitioners as well as interactions with medical professionals and I am all the more acutely aware of why what we do is so valuable. The hour that we spend with our clients is precious time, it is an intimate, intricate and opportunistic time where the bond that we develop allows our work to do its magic. Bodywork therapists have knowledge and intuition and skill and if we can hold the space for what needs attention and a good connection happens with the client then these all fuse together to give a powerful result.
One thing I love is how my work as a massage therapist is to combine the science of my training in anatomy, physiology and massage therapy with intuition that comes from an innate sensitivity as well as hours of listening and working with clients. This combination of science and intuition leads to massage being a form of art – I sort of let my hands (and forearms and elbows!) go and find what they need to find. This makes massage a creative outlet for me and one that is in a relationship with someone that I am working with, so it is strongly connecting and rewarding in that way.
Each of us in the team at WNT has our own approach to work – even when our treatments are ostensibly similar we are each unique as practitioners and how we approach our work. It is really a personal thing and, I believe, that that personal aspect is what makes our work so valuable. Connection really does have a powerful impact and I always encourage people to find the practitioner you connect with as this can determine the potency of your treatment and make it all the more enjoyable too.
This week we have a guest post from our dear friend Yinka who used to work with us as an osteopath and yoga teacher and with whom we maintain a strong and respectful relationship. Here Yinka muses on the benefits of her allotment to her wellbeing in honour of 'National Growing for Wellbeing' week 7-13th June 2021.
4 years ago, my name finally came to the top of the allotment waiting list. It was a mess of cooch grass, weeds and dumped bits and pieces. I feel in love with it straight away, and it quickly be-came my happy place. It has been hard work, frustrating at times and mud under the fingernails and osteopathy are not an ideal combination. As we went into the first lockdown of 2020 it really kept me going and became a place that was essential for my wellbeing. I had more time on my hands than I have had in many years but no seedlings or plants and no option to by any. I decided that it was time to put the small propagator that I had bought 2 years ago into operation. I bought a selection of seeds online and set to work. Choosing the seeds was a combination of things I like to grow, what was available and wishful thinking.
Seeds were sown and I waited, I have a very small but much appreciated garden and really en-joyed using the space for sowing seeds potting on, and “designing” what was going where. It was a place of calm and when the world felt chaotic and uncertain. Having the time to think about the layout of beds helped to keep me focused and grounded, digging and weeding took on a new zeal as it was time out of the house when there was very little opportunity to do much else apart from work. In years gone when time was short; I have bought what I can get my hands from garden centres and shops to plant out so quite haphazard about things. Last year I thought more about colour, variety and protecting my seedlings and plants from foe like foxes, slugs, snails, and pigeons (more on that later). Checking my plants became a daily relaxing ritual. Go-ing to the allotment most days became my regular exercise, quietly whiling away the hour(s) out-doors and feeling relaxed whilst forgetting albeit temporarily about the pandemic was blissful. Our allotment is not pretty, it’s my higgledy piggledy happy place and its design is ever changing and forces me to accept what I cannot change (the elements, pests, dud seeds) and keep trying new things.
Yinka runs her osteopathic clinic from her home in Brixton and online yoga classes. Visit her website at https://www.holmewoodosteopathicpractice.co.uk/ and find her on instagram @theosteopathyogi
On Maternal Mental Health Day WNT founder Jennie Duck considers how she finds being a mother and fantasises about things that she thinks would improve mental health in mothers and society
I love being a mother. I love having that relationship with my son. I love being around him, I love watching him grow, I love sharing his important moments and hearing him find himself and his passions. I love snuggling him to sleep and being woken by him in the morning (less so at 4am). I love the richness he brings to my life and the ways that relationship pushes me to grow and be a better person.
It is also challenging, in particular the expectations I realise I have of myself around what it means to be a mum and who else I am ‘allowed’ to be at the same time. I find the juggling is difficult and varied and I have had to work to create self care time as I wrote about in a Shame and Self Care blog. I am still working hard to hold onto myself as a broad, multifaceted creature and realise how easy it is to slip back into the assumption that being a ‘good’ mother is synonymous with total self sacrifice. These are my expectations on myself and that I see in mothers around me, which must come from the world and society in which we were raised.
Maternal mental health is important for our children’s mental health and for our society at large. And I believe it is a challenge to all mothers to maintain mental health. We have a constant need to juggle and our brains and bodies are expected to jump in all directions often simultaneously. We are often tired and overstretched and I think our society has a long way to go to accommodate flourishing mental health for us.
I love Caitlin Moran’s insight into how we are forever changed on a chemical level by motherhood:
“No one really talks about the chemical elements of parenting but when you think about it, this is what underpins everything. Humans are essentially bags of chemicals We choose our mate on their smell, their hormones subliminally whispering to us in a neanderthal grunt ‘this man make good baby with you’ then when a woman gets pregnant, what is created in her uterus is essentially a living hormonal implant emitting random amounts of fuck knows what into her system and rewiring her entire body and brain in a massive hormonal pyroclustic blast that she never fully recovers from” (Caitlin Moran in More Than a Woman)
Here are my fantasies of how a shift in our expectations could come about that might better support maternal mental health:
...It was widely understood and accepted by society that pregnant women are going through an immense change that involves so much loss as well as gain. That there is much to be grieved in becoming a mother - a sense of self, alone time, sleep, some friendships, an ability to wholly commit to something else, our bodies as they were, our attitudes as they were - everything as it was!
...we recognised openly that ‘tired and hormonal’ can really mean ‘can barely lift myself off the chair and feel like my brain is exploding’ and realised that those things shouldn’t be ignored just because they are common, that in fact this is womanhood in all its glorious colours, a rainbow to be celebrated and supported.
...our society recognised the value in rest and supporting mothers to get rest that they need from the early weeks of pregnancy through to their children leaving home, that work breaks for naps were a given and it was built into our expectations that we are all healthier and happier when well rested.
…our government understood ’supporting childcare needs’ less as simply making the age for group child care lower and more the benefits to our future society of child care with a much lower adult to child ratio
...we gave more space to the fact that bringing a child into a relationship utterly changes the relationship and can often leave the person who didn’t give birth feeling left out so that couples finding themselves in this difficult place don’t feel bad or wrong and instead know this is their rites of passage to get through.
...we allowed women to work and be a primary carer by helping support the caring part better, that the person paid to look after the child can feasibly be the one who loves them best and that we didn’t feel it was a constant sacrifice between our work passions and our family as to who gets more of our time and energy.
...we celebrated the changes in women’s bodies that come with pregnancy, birth, breastfeeding, getting older and the menopause and let go of any expectation or idealisation of ‘back to a pre-pregnancy body’ - what if we could celebrate every stage of women’s bodies....
...it was widely understood that Feminism doesn't mean ignoring biology but restructuring society so that we can accommodate everyone fairly rather than simply ‘letting’ women do more and more things.
...things that strengthen our bodies, minds and spirits like yoga, mediation, therapies and walking were valued to such a degree that we assumed it was part of our every day like eating and washing.
...we understood that you cannot separate the physical from the mental or emotional and that our mental health is always going to be affected by things that affect our bodies, like pregnancy and motherhood.
The optimist in me sees some steps in some of these directions and is hopeful that society is changing, however incrementally. At the heart of any of this change is kindness and compassion - things that we so value in the act of mothering that surely should be so highly valued in how we treat our mothers in society.
Sports massage therapist and WNT's resident professional dancer, Lauren, shares the myriad benefits of dancing and encourages you to have a go to boost your wellbeing in honour of today's International Dance Day
In 1982, the International Dance Day was first celebrated marking the birthday of Jean-Georges Noverre (1727-1810), the creator of modern ballet. International Dance Day was started to spread the message of the benefits of dance, celebrate dance and bring people together.
The benefits of dance, to me, are endless. It is physically invigorating, allows creativity to blossom and encourages a social atmosphere. For me, dance is therapy. There is a sense of letting go, of releasing and feeling lighter in yourself. It is a full
body experience, including the mind and spirit. If you’re feeling a bit stressed or a bit stuck in a routine, I highly encourage you to put on some music and let your body follow it. Most likely you will feel a little self-conscious in yourself at first, and it will
feel hard to find the first ‘move’. Don’t worry about moves or steps, just start off by swaying a little to the music and let your body follow naturally in the flow of movement. It doesn’t have to be a spectacular ‘dance’, we are just dancing.
As a professional dancer, a lot of my life is consumed by dance. Maintaining technique and broadening my versatility of styles is something that I work on every day. When you’re a dancer by trade, you’re a dancer in life. This day is a celebration for those who see the value and importance of the art form ‘dance’, and acts as a wake up call for governments, politicians and institutions which have not yet recognised its value to the people and to the individual.
The pandemic has hit all of us hard, but especially the dance and theatre industry. We have not been allowed to perform for over a year now. For some, it has been too much and artists and friends have already started pursuing other careers. But for those that have remained through it all, I have seen the sheer guts and resilience of dancers and artists, fighting for their artistry and freedom to dance. Dancing in living rooms, bedrooms, kitchens, gardens, and zooming in to classes from all over the
world because we simply can’t stop.
We can’t stop because dancing feels good! I believe there’s a dance style out there for everyone and encourage you to find yours. Here’s a ‘short’ list: ballet, jazz, modern, tap, contemporary, swing, lindy hop, hip hop, jive, ballroom, salsa, samba, street jazz, krumping. Look and see what there is in your local area, classes will be back in the studio from 17th May!
And when you’ve started your new dance hobby, look after your body by coming to see me at West Norwood Therapies for a sports massage! I absolutely love how being a dancer informs my work as a massage therapist. I'm particularly interested in improving clients’ range of movement and flexibility to give them freedom in their bodies.
April is Stress Awareness Month and our pro de-stresser Laura shares some information about different aspects of stress and how it can impact us with some suggestions as to how you can support yourself in times of undue stress and strain
Stress is the body's reaction to feeling threatened or under pressure. It affects everyone, of all ages, in different ways and is an unavoidable part of life. According to the Mental health Foundation 74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope.
When we think of the word stress it usually comes with a negative bias, however, stress isn’t always a bad thing. It makes me think of the Goldilocks Principle: too hot, too cold and just right…
Eustress is defined as a positive form of stress. It has a beneficial effect on health, motivation, performance, and emotional well-being. It is perceived as being within our coping abilities, feels exciting and is short-term.
Distress is defined as a negative form of stress having a detrimental impact on health and wellbeing. It triggers feelings of anxiety and overwhelm, decreases focus and motivation, contributes to mental and physical problems and can be both short and long-term.
It is interesting that both expressions, eustress and distress, stem from the body’s primal reaction to stress: the Fight or Flight Response. Let’s explore this a little further…
The Autonomic Nervous System (ANS) is the involuntary part of the Nervous System that regulates processes in the body that we cannot consciously influence, including: respiration, heart rate, blood pressure, digestion, metabolism, sexual response, body temperature, electrolyte balance, urination and defecation. The ANS is constantly receiving information about the body and its external environment. It sends signals from the brain and passes them on to the body and also send signals from the body to the brain via neurotransmitters.
The ANS has two main divisions:
Sympathetic Nervous System (SNS) aka Fight or Flight.
The SNS enhances voluntary muscle activity while shutting down all non-essential functions (ie: digestion, urination). It releases a combination of hormones and chemicals including epinephrine, cortisol and norepinephrine to increase the heart rate, blood pressure and respiration, blood is diverted to the muscles, the body releases stored energy, muscular strength is increased, pupils dilate, and palms sweat.
Parasympathetic Nervous System (PNS) aka Rest, Digest, Repair
The PNS role is to conserve and restore. It is responsible for the bodily functions when we are at rest, slowing the heart rate and respiration, decreasing blood pressure, increasing digestion, stimulates normal peristaltic smooth muscle movement of the intestines, and increases urination.
The two divisions work together to ensure that the body responds appropriately to different situations.
Acute vs Chronic Stress
The body is able to cope with acute, short-term stress, it is what has kept humankind alive for millions and millions of years. If we think back to our pre-historic ancestors, a classic case of a Fight-or-Flight response for a caveman would be to the imminent physical danger of sabre-toothed tiger! The stress response was triggered as a means of survival. Once the threat has gone it takes between 20 to 30 minutes for the body to return to its pre-arousal levels.
In our modern world a physical fight-or-flight response can happen if jumping out the way of an oncoming vehicle or encountering a growling dog when out for a walk. We also experience the same chemical response to situational stresses: managing work commitments, juggling personal, family and friend’s needs, financial concerns, big life events, health etc…. Sometimes, the fight-or-flight response is overactive and the body stays in a prolonged and consistent state of stress.
Chronic stress happens when the body is constantly reacting to stress and is not fully able to recover. Prolonged exposure to fight or flight responses (high cortisol, epinephrine and norepinephrine) take their toll on the body and can lead to a number of serious problems, including: burn-out, exhaustion, lowering immunity and experiencing an increase in colds and infections, gastrointestinal problems, cardiovascular disease, menstruation problems, sexual dysfunction and mental health problems with anxiety, depression and panic attacks and a number of other conditions.
What can we do about it?
Stress looks different to each person so it’s really helpful to be aware of your own stress triggers and how you respond to them. Knowing and recognising your own triggers and behaviours is really powerful so you are able to identify them as they happen, by doing so you can then choose how you want to respond in that moment.
How can I help myself?
The Autonomic Nervous System
Sympathetic Nervous System
The Stress Response
Blogs from the WNT team. For our blogs from before June 2020 please see individual profile pages - it's a good way to get to know practitioners too.