Home and away - I went home for summer and then came back home.

The downside with self-employment is you don’t have holiday, but the upside is you have the freedom to take time off. For the last couple of years I taken a longer summer break and gone on a road trip “back home” to Sweden. It is a long drive and it feels far, but I love it, the journey gives you time to reflect and adjust. The transition from here to there is a gradual whilst traveling through different landscapes, crossing over bridges, going down through long tunnels and sometimes adding surprise diversions, both literally and metaphorically. The shifts and changes in the environment passing whilst meditating on where you are, where you going and where you’ve been. It takes effort and focus just like a meditation.

Many Londoners are like me, born in one place and moved from different counties or countries, stayed on and made a life here. Visiting your old home can throw you off kilter and bring up memories and questions. We might experience nostalgia and longing, or become reminded of why we left in the first place. The sense of being a different person or version of me in the different places, a bit confusing, conflicting or even frustrating. In my case there is a recurring questioning and pondering whether or not I want to or should return to live over there. At times an outsider everywhere and at times home is anywhere. These two polarities have become easier to encompass over the years thanks to my practice of yoga.
 
The word yoga has many definitions but ‘to yoke’ is universally used and can be take meaning to balance and that is a form of bridging. ‘Skill in action’ is another definition. Lately meditation has been the focus in my practice taking a seat every morning. This has built a greater confidence in belonging /feeling at home, bridging life here and life in Sweden. Meditation cultivates contentment and inner peace, but also builds resilience for opposing feelings and creates a capacity for space and inclusion.
The question of belonging is very current with the intense focus on identity. It is all prevailing in politics, media and popular culture. Earlier this year I heard and interview with Brene Brown talking about belonging and quoting Maya Angelou:

“You are only free when you realise you belong no place—you belong every place—no place at all. The price is high. The reward is great,”
She then explains:
“We confuse belonging with fitting in, but the truth is that belonging is just in our heart, and when we belong to ourselves and believe in ourselves above all else, we belong everywhere and nowhere.”

It may sound corny but home is where the heart is, when you are content you are at home. With inner peace we are at home wherever we are and with whomever we are. Instead of either or, us and them, this or that, there can be bridges, balance and acceptance. So when I long for home it might be the seat I am looking for.

It's great to be home.

When I chose to work in soft tissue therapy, I knew that I would be meeting a lot of people who were experiencing pain. I expected that clients would come to me with pain following an injury, surgery, or general imbalances in their body. From here, there would be several treatments and carefully curated exercises to ultimately ease the pain that sent clients searching for help.

For many people that I see in the clinic this is exactly what happens - we identify the physical imbalance or muscular weakness and work together to change it. With time and attention to detail the problem gets resolved. 

So, what happens when we’ve achieved balance and stability, but the pain persists? What do you do when a pain that arrived one day with no obvious cause or injury manifests into an unruly & unwelcome bodily house guest?

Persistent pain became a recurring experience for me as a practitioner, which inspired my investigation into what I could really do to help make positive and permanent change.

Firstly, I had to understand what pain is. In school we are taught that holding a hand to a flame prompts nerves in the hand to signal to our brain. Our brain responds by telling us to move our hand away. As this pattern repeats, we come to recognise that pain means damage. Through repetition we begin to accept a fundamental truth: the presence of long-term pain means that the body is slowly getting more broken.
I am here to tell you that this is simply not true! Nearly everybody that I treat describes their body as “broken” but I can assure you this is never the case. 

Pain recognition is a primal, instinctual response to protect ourselves against damage. What becomes challenging is altering the interpretation of pain’s origin. A flame hurts to touch, it is true, but the pain does not derive from our hand itself; the pain loop is triggered deep in our subconscious. This is because our nervous systems are a mechanism for survival. It is easy to forget that although we live in a complicated and fast paced world, we haven’t evolved any further than this need for safety.

The good news is that our brains are wonderfully malleable. We are constantly reorganising neural circuits and reinforcing these circuits through repetition. The way we talk to ourselves, handle our emotions, and perform our daily patterns all contribute equally. 
 
 Recent studies have shown that emotional trauma can trigger the very same pain loops as physical injury. Stressful life events can reactivate old neural circuits, also known as pain loops, and cause physical pain to appear in the body. 

 In a body functioning with high amounts of stress including unprocessed emotional trauma, the nervous system is more susceptible to becoming fearful and hyper-vigilant of pain. When the frequency of stress increases in our lives, we are slowly reinforcing those fearful neural circuits into well-trodden paths. 

Once pain is established, someone might then become avoidant of certain movements in order to avoid physical discomfort. Repeated aversion of specific actions most certainly activates those pain loops. Eventually the brain begins to predict and recreate the expected pain even when there is no physical damage. Unfortunately, the pain almost always feels identical to real physical injury (you know what they say: the body keeps the score!)

Hopefully now you’ll understand that when people come to me and proclaim that they are “broken” I can often assess quickly whether musculoskeletal issues are present or they are actually stuck in a cycle of control and limitation due to their relationship with pain.

A big identifier for pain loops being triggered in this way is intermittent symptoms that come and go on different days. It is only natural that when pain is not consistent, we are more likely to be on the look out for its return. This very quickly becomes a stressful and isolating experience.

With this understanding, how can we change our relationship to this pain? From my ongoing research into pain and neuroplasticity, I always return to the following guidance:

• Making changes to the way we interrogate ourselves and the pain we feel

When we alter our perspective of pain, there is an opportunity to become curious about exactly what we are experiencing. Take the time to assess where stress shows up in your life, pay attention to the associated patterns and triggers, and do so as honestly as you can. Next, you can work towards changing your habits but also the tone of your internal monologue. Instead of ruminating with fear or frustration, aim for indifference. This is a slow process and uncomfortable to start. Imagine you are blazing a trail through a wild and uncharted landscape; the more you walk the path the clearer it becomes. Be kind to yourself! Encouraging a new thought process is the first step in rewiring those neural loops.

• Our bodies need to feel safe

Our nervous systems are crying out to feel safe, but have you ever considered what safety looks like for you? It could be as simple as telling yourself you are safe and that you are not in danger (changing the tone of your internal voice, as we explored above.) Affirming statements like this work to reroute the signals that are habitually bracing your body and causing tension. Remember, safety looks different for everybody. I recommend taking time to think about this and noticing the small signs in your body of both stress and calm.

• A steady breath creates a steady mind

The loudest sign that a client is frequently existing in a dysregulated state is a fast and shallow breathing pattern. The ideal resting breath is slow and low with the rib cage gently expanding in 360 degrees.
The unescapable digital landscape of the 21st century has led to a growing pattern of poor respiratory habits where we are often holding our breath unintentionally throughout the day. The most effective way to remedy this dysregulation is to first try and notice those moments. Give yourself five minutes a day to focus completely on slowing down your breath and imagining the air moving deep into your belly on each inhale using only your nose.

This technique is called resonant breathing. Resonant breathing is scientifically proven to provide us with so many physical benefits including the production of nitric oxide, which lowers blood pressure, improved levels of CO2 in the body, increased lung function, and so much more!

• Visualise pain-free movement

It has been proven that taking the time to calmly visualise movement that is completely free of pain is incredibly effective in rerouting pain loops in the brain. Like everything I have mentioned This will take time and practice. Starting with the visualisation of pain free movement, you can slowly build to following this with real movement. Step by step.

• Caring for your fascia

Fascia is the name given to the connective tissue that wraps around and connects everything within the human body. This connective tissue responds to stress, trauma, movement (or lack thereof), postural patterns, hydration, and diet. Seek out professional help to release and re-inform fascial chains through massage and soft tissue therapy.
It would be remiss at this stage to neglect the importance of seeking appropriate medical advice to first rule out nerve damage or contributing medical conditions. The work I do focuses on musculoskeletal disorders and disfunction; it is vital to identify the cause of pain, when possible, to find the most effective route to relief. 
It is a long journey and perhaps to some a daunting one, but I truly believe that is entirely possible to free yourself from those unhelpful neural circuits that convince you that your body is broken. Small changes that focus on increasing movement, getting curious about your discomfort, calming your nervous system, slowing your breathing, and improving the condition of your fascia are vital. Consider these the neuroplasticity pillars to support you towards a reality with less muscle tightness, improved functionality, less pain, and a whole new way of caring for yourself. 

We are never alone truly.
We are born from two (biological mother and father), brought up by at least one if not half a village.
People do not choose solitude to thrive in life. It is their last choice for survival when they have been mistreated one too many times.

Or they choose it for the purpose of transformation. A form of challenge for spiritual cultivation.
 
Touch is medicine

Therapeutic touch is consensual structure in which the client and the therapist give each other space so the therapeutic qualities of change can emerge.
It is chosen and developed as a container, in which one can allow themselves to be exposed. To give up their thriving and fighting against discomfort.

True rest requires safety.

Just like yin and yang are complimentary, one needs a safe environment in which they can free up their defences (muscles and nervous system for an armour).
A good massage or Acupuncture treatment is based on non-verbal communication. Although the practitioner may seem to be in a place of power, it is their priority and responsibility to keep listening to their clients. Both via touch, sight and hearing.
A good session is like a non-stop dialogue in which the therapist gives just the right amount of stimuli, which allows the person lying down to fully relax. To dissolve into the new structure that is being co-created.
Of course this can look in many different ways. Yet, a firm and steady hand can provide so much relief.

Rest is so vital. Especially so today, when our society is geared towards productivity via burnout.
In a time when we feel challenged, burnt out or more sensitive than ever, therapeutic touch can make a world of difference. It can be a puddle of safety in the ocean of turbulence.

As we are approaching the energetic year of the Yang Fire Horse, it becomes even more important to tune into that quality of rest that our being craves so much.
We can find this in many different forms, in poetry, Tai chi, nature walks or massages.

A good thought to keep in mind, is that rest also requires effort. It is by far not the same as zoning out whilst watching digital content.
Rest is best described in the meditative world as “calm abiding”. A state where we are present yet simply abiding in peace. In the lake of consciousness undisturbed by thoughts and feelings.

I strongly advise you to put time aside for rest regularly. Whether it’s in meditation or during an acupuncture session, frequent ‘abiding’ makes a world of difference. It leads to deeper and longer baseline of a calm, safe, confident sense of self.

If you need some support with Rest in your life, do not hesitate to reach out to me or the rest of the fabulous WNT team.
 
PS: Perhaps Confidence is something you wish to work on this year? Please read my other article on Starting the year right: with positive emotion and community. 
 

In the previous 2 articles we have explored how our mind shapes our reality. We also looked at how our actions (training) can shape our mind and body.

Going a bit deeper into the psyche, I wanted to talk about the nature of Responsibility and how the patterns of our mind lead to goodwill (grace) or ill-will (shame).

Feeling overwhelmed?

I came from struggle. Not that I had any physical needs unmet. I definitely did not come from wealth, however I always had shelter and plenty of food. (At least until my uni days. :D )

However, mental struggle was my normality.

I felt overwhelmed on a daily basis. Life, or rather the people around me were too much to handle.

So I developed an avoidant relationship with responsibility.

Not to say that I was not a caring and kind child. I think those qualities have been with me and strengthened by my family and teachers over the years.

Yet, due to the overwhelm, I tried to avoid taking any additional responsibility. To the extent of having difficulty with making decisions even about what I want to eat. Indecision.

Now everyone's story is slightly different, however I see a lot of overwhelm and avoidance in my clinical practice.
We will come back to this shortly..

On Shame..

When someone feels overwhelmed, their reality becomes an unsafe environment for them. 
In such situations the brain is forced to 'think their way out' of this non-safety. It is looking for an escape route.

This seeking, or rather avoiding usually leads us down the path of shame and guilt. Being brought up in a very critical and unkind environment, naturally enhances our mental story of not being enough.

Those shameful internalised voices are further strengthened by the constant overwhelm, where we rationalize our inability of handling our 'unsafe' environment as shameful.

Often we also develop a deep desire to help those suffering around us. However as someone incapable of fulfilling their own needs, we often feel guilty for not being able to help others.

Thus we naturally start to associate our self-worth with how we feel in relation to other people.

This is crucial to understand. Our feelings have an effect on our worldview. Our nervous system is wired in a way to protect us, even if that results in us feeling shameful on a daily basis.

Children are very sensitive to suffering. And they do not have the logical understanding that it is not their responsibility to help adult figures. So the guilt deepens.

Naturally a child cannot control their environment. However as an adult, we definitely have the power to make (even if the tiniest) changes in our life.
Please keep reading on...

So how does shame and guilt affect us?

Think of yourself like your phone battery. When you go on about your day, feeling okay, your battery will slowly drain but it probably still be around a comfortable 30% when you retire to bed.

Now think of running apps on your phone. Editing videos, playing games, running an antivirus program whilst also watching a movie.

The more app you run on your phone concurrently, the quicker it will drain the battery.

Emotions and mental rumination do the same to us humans.

When we feel unsafe in our environment, the mind automatically keeps running an (antivirus) app to scan for danger around us.

Whenever a threat is found, our mind will start (Google) searching for all the possible reasons of how it might hurt us.

Then our brain has to come up with a coping mechanism. 
So the brain runs another app for distractions (Netflix or social media) or even a special app for dissociation (avoidance of sensations and emotions). 

All of these further and further drain our energy, and feed into our mental story of 'I cannot do anything about it'. A.k.a, Mental despair.

Naturally when one is overwhelmed and also exhausted, they will find ways to avoid further responsibility. Including looking after themselves.

Goodwill or ill-will?

I had a mini-breakthrough after listening to one of Ajahn Brahm's (Buddhist monk) talk on ill-will and compassion.

It is so obvious, yet easy to miss:
Entertaining shameful thoughts is an act of ill-will.

It is literally an activity which results in our own direct suffering, or the indirect hurt we cause to other people around us.

It is as simple as that. We must find omni-directional kindness within ourselves, in order to reduce the suffering (us and them).

Grace is defined as courteous good will.

Some Christian traditions define it as unmerited favour, kindness, and mercy. 

In Buddhism, a close equivalent may be compassion. The resolve to connect and accept one that may or may not be favourable to us.

In my opinion, regardless if you are a person of faith or not, Grace or compassion is the way for us to resolve those deeply engrained patterns of ill-will.

Thus, it is our primary responsibility to look after ourselves. As that is the only way we can truly care for others.

How can we get there?

Faith has been an options for thousands of years.
Today you also have a choice to seek help from others to strengthen your muscles of compassion.
Looking to feel better in your body?

Please reach out by email to enquire about your first Holistic Coaching session!

Available both in person and online.

How can Tai chi help to build resilience and confidence?
 
As a therapist of the Eastern arts, I have come across many modalities that help people grow, become more confident, resilient and overall content with their life.

I am generally fascinated by both psychology, medicine and eastern philosophy. Yet, what I would call the most powerful tool in my toolbox would -hands down- be Tai chi.
 
It is a martial art that goes way beyond the martial and directly creates a reflective experience where healthy resilience naturally grows.
 
Resilience is the fruit of effort. The work resulting in mental, physical and emotional strength and pliability, leading to self-confidence.
 
One of the fundamental aspects of Tai chi is the engagement of the mind within the body.
 
So how does it help us build resilience?
 
When you practice the art, you are asked to leave all other thoughts and feelings behind. Instead, allow the mind to saturate into the flesh. This develops mindfulness of the body.
 
When you go through the practice of body opening/loosening, it requires sustained mental effort to meet your discomfort. To look compassionately and intimately towards your own limits. Maintaining awareness and acceptance. This develops mental fortitude.
 
During the standing meditations, you first of all create a structure which you must hold for a period of time. Within this structure you relax and release the muscles, thus your habitual tensions. You experience sensations and connections that you have never felt before. This creates a change in your perception and gently pulls you out of your general one-sided thinking. Opening the mind and body.
 
In both seated and standing meditation, you work on maintaining your focus in one physical/energetic location. This develops attention and one pointed focus.
 
Whilst practicing the form/moves, your brain will keep shouting and shaming you for not doing it correctly. You are forced to face your critical self and develop a new, compassionate relation with it. This develops your character, balance and coordination.
 
The constant effort to maintain awareness in the body, whilst experiencing a multitude of sensations, both pleasant and unpleasant, builds a doorway to your nervous system, which you have control over once you have developed enough awareness
 
You can choose to fight it, flee from it or simply accept it for what it is. This builds direct resilience in the nervous system.
 
You see, it is very difficult to get through life without resilience.
 
But we are so lucky to have a tool (and I am sure there are others out there as well) which builds:
 
- the strength and resilience of mind,
- the fortitude and flexibility of the body,
- the stillness and openness of the heart
 
Whilst also balancing our energetic body and the nervous system.
 
Furthermore, throughout the partner drills we also have the opportunity to work on how we relate to one another. How we respond to the touch, emotions and thoughts of others. This is a big part of developing resilience.
 
Thus, we become strong and kind towards our internal and external environments. This is true resilience.
 
Maybe now you can understand why my passion lies so deep in this art.. :)
 
Looking to build resilience into your life?
I am currently running 2 beginner friendly courses in Crystal Palace:
 
Mondays: 18:30 – 19:30
Tuesdays 18:00-19:00
 
- Small groups of around 8-10 people
- Hands on corrections
- Always welcome to ask questions
 
Investment: £12.50 per class
Location: Kin Wellbeing studio and Crystal Palace Osteopaths

Excited to try something new to change and/or grow resilience in your life?
 
Please email me at
[email protected]
Or WhatsApp me on:
07308889603
 
Looking forward to meeting many of you at class,
Miha

From a February fug to a spring in her step, acupuncturist Philippa Summers reflects on what matters to her in her life and what resources she can draw on to live her optimum life

Feeling Like Spring
 
Light spills over the hills
Winter becomes a fable
Here are the flames of spring
The flickering March to April
 
                                        Lemn Sissay

I don’t mind the winter. Being out in all weathers often makes me feel more alive, but this year the cold, wet, dreary weather seemed to drag on. Not much in the way of cheer in the news either, to put it mildly.  It brought on an introspective February Fug. I know I wasn’t alone in feeling that way.
 
So where do we look for the support and resources when our inner world feels a bit wintry? What are the things that help to keep us grounded, inspired, uplifted and connected, and what helps to sustain us. We are all different and we will all need different things at different times. What are those things for you?
 
When I thought about this for myself I was drawn to noticing the things that make up the tapestry of my daily and weekly routines and how they create this fabric of support, connection and sustenance. It is easy to take these things for granted. Mine is filled with friends, family, meals together, cooking, gardening and the allotment, Brockwell Park in all its glory, nature, films and books. A particular focus of the last few months has been generally getting fitter and building strength so going to the gym and swimming are now also firmly on the list. I have gone from pushing myself to do them, to carving out time for them.
 
That routine is peppered with variation and excitement like bright beacons of light, a meal with friends, bookclub, Gin club(!), poker nights, a night out dancing and moments of spontaneity, exploration and curisosity. Together they create a balance of sociable and quiet times, some reflection but not too introspective.  It’s a gratitude list of sorts and a reminder to notice and acknowledge the things that nourish us, make time for them and to reach out and connect.  I deliberately chose not to focus on the bigger events like holidays.
 
Thinking back to that February Fug feeling. There were a couple of specific bits of advice and support that I found especially helpful. One was a reminder from my husband not to judge any feelings, not to label them as good or bad, not to fight them or try to make them go away, just notice and accept them and let them be there. Maybe to observe them with curiosity.
 
The other from a friend was an app recommendation, Insight Timer, which presents a varied selection of mindfulness, meditation, yoga Nidra, relaxation and breathwork resources . There are guided exercises and short sequence programs with some wonderful presenters. If you are looking for something you can use at home to build a meditation habit or help you to de-stress and relax then do check it out. Thanks for the recommendation, Angie!
 
And of course, the change in weather and season certainly helps. The sun is out, spring is springing up, the birds have that frisson of excitement in their chirrups, green shoots are appearing and the swans in Brockwell are on their nest.  The fug has lifted and life has a spring in its step. I hope you feel it, too.

Also known as Facial Reflex Therapy Sorensensistem™, this is a holistic reflexology carried out on the face. It applies the same principles of foot reflexology, but rather than working on micro maps of the body on a part of you that no-one sees, Facial Reflexology Sorensensistem™ works through your most visible feature.

The face is richly supplied with nerves and blood vessels. Did you know there are 564 nerve points on the face?

The face closeness to the brain means that stimulus perceived by your senses take the shortest possible route to the control centre of the body to potentially address your health imbalances. It is not a case that most of our senses, vision, smell, hearing, taste, are in our face so that the messages to the brain have a short route to travel.

A Facial Reflexology session calms your mind and is deeply relaxing and grounding. We don't realise how much tension can build up in the muscles of our face, we use our face hundreds of times a day and communicate through our facial expressions. Expressed and suppress emotion may result in an accumulation of facial muscle tension, which the specific and intentional deep strokes of face reflexology may steadily dissipate - achieving a corresponding improvement in your overall health, releasing “stagnation” of blocked energy in the meridians (energy channels). In fact, many meridians, from a Traditional Chinese Medicine perspective, start or end on the face, so by stimulating and activating them on the face, we address the corresponding body organs and systems including the associated emotions.
This therapeutic modality is based on Traditional Oriental Medicine and ancient facial maps of the body from Chinese, Vietnamese and Japanese traditions and indigenous tribes of South America, combined with the study of modern neurology of the face and central nervous system. Through these maps and 12 major Chinese energy meridians, we aim to stimulate the brain and nerve system and initiate the healing process. Cranial lines and points are also used where appropriate.

Facial Reflexology initiate a natural improvement in the blood circulation, lymphatic drainage, muscle tone and nerve supply to the face and head. Clients frequently report an enhanced feeling of well-being – and a glowing complexion - all levels, that is, physically, psychologically and energetically.
 
Facial reflexology helped thousands of people with all sort of complains and has also proven to be very effective in helping children and adults suffering from learning and behaviour difficulties and also in the rehabilitation of patients with brain injuries and neurological problems. The therapy is appropriate for clients of all ages including children (who may respond particularly quickly) and those with a dis-ability.

What’s a session like?

A detailed health history is always obtained on your first appointment. Your current health status is assessed and a specific Facial Reflexology plan is designed for you.

A pure, natural blend of botanical oils, including Rosehip oil, is applied on the face to perform the therapy.
A course of sessions is often advised.

You don’t have to be affected by a medical condition to enjoy the benefits of Facial Reflexology. Clients frequently report a restored energetic state and an enhanced feeling of well-being, feeling calm, grounded, centred, focused and with a clearer mind, essentially “back home to themselves”– with the addition of a glowing complexion and a happier outlook. It also helps to cope with stress and keep health in optimum condition.

A session normally lasts about one hour, but can be extended to 90 minutes if an additional Facial Muscle Reflex Stimulation is incorporated.
 
Facial Muscle Reflex StimulationA dynamic facial muscle stimulation technique for lifting and toning all the facial muscles in combination with facial reflex therapy. Facial muscle reflex was developed by Lone Sorensen for facial muscle stimulation to help with recovery from neurological and brain damaged medical issues. I.e. recovering the facial muscles after stokes or for lifting the face muscles from illnesses such as Bell’s Palsy. This unique facial muscle lifting technique gives amazing results to also help smooth out wrinkles as part of a course of treatments for Facial Reflexology.

Facial and Neuro-Foot-Reflexology Bipolar Method is a special protocol of Facial Reflex Therapy for trauma, severe stress and deep emotional issues. It consists on manually stimulating different areas and points of micro-systems on the face, scalp and feet to release trauma and emotions stored in the body’s cell memory, in the limbic system and the amygdala. ​The method Lone Sorensen use is based in various microsystems with scientific studies behind Dr Yamamoto (YNSA), Japan; Dr Castillo Morales, Argentina; Dr Wong, USA; Dr Chau, Vietnam; Maria Perez, Argentina; Dr J. Bossy, France.
 
With Trauma-Bipolar Therapy, the body and brain's hormonal levels will regulate the neurobiological process and balance neurotransmitters, such as serotonin, dopamine, and norepinephrine and release anti-stress hormones. When the balance of the internal chemistry is normal, you will feel in peace within yourself and with the external world. Thanks to that, you will regain energy to be able to control your world again, feel sharp, clear, and focused.

I have taken up running again, this time conducted as a little experiment to see how - or if - it affects my state of mind. Bluntly put, I’d like to see if it works to combat depression.
 
My state of mind has been a bit low and dull, feeling uninspired and finding it hard to make decisions as well as difficulty concentrating. Perhaps that’s normal sign of ageing or symptomatic of my lifestyle with increased screen time and social media indulgence.
 
According to psychiatrist Anders Hanson, running 30-45 minutes 3 times a week at 70% effort for at least 6 weeks would create changes in the brain that help with depression. My understanding is that there is a substance produced in the hippocampus and cerebral cortex in the brain called BDNF (Brain Derived Neurotrophic Factor) that protects, repairs and stimulates new brain cells. Having low levels of this substance is associated with depression. Medication increases these levels as does exercise.
 
I have taken antidepressants in the past and found them helpful to some extent but not really making much difference long term and at this point it doesn’t feel necessary to seek them out.
So, after finding a book on my bookshelf in the great unread section by Dr Anders Hansen writing about the benefits exercise in general, and running in particular, has on the brain as well as hearing him speak on Rangan Chatterjee’s podcast, Feel Better Live More, episode 38, I decided to give it a go. A simple explanation for these  benefits is that our biology is still more in line with being a hunter gatherer and not suited for the abundant, convenient world we now live in. Shorter sessions of 20-30 minutes would also make improvements in the functions of the brain such as memory and creativity.
 
The plan is to work up to the 45min sessions and keep it up for 6 weeks and see how I feel and then keep going with three times a week 30-45min sessions. It sounds a realistic and doable plan to have and curious to see how this will take me through the winter. No doubt shorter days and harsher weather will be a bit of challenge.
 
Luckily, I have always liked running when I’m fit enough and I enjoy the striding movement. It’s a nice way to explore an area be it park, wood or neighbourhood. It is also a very accessible and simple way to exercise. No need for fancy memberships, class schedules or expensive equipment. Just put shoes on and go. I like the freedom of that.
 
I am now 4 weeks in and it is a joy. Perhaps it’s the lovely, mild autumnal weather that brings a pep to my step. Starting out being in general good health and having a comfortable walking gait has been helpful (don’t run before you can walk as the saying goes) in having making it very pain free so far. Not focusing on speed or distance makes it very carefree.
 
The first two weeks I went for 20-30 min sessions and this last week increased it to 45 min a couple of times.

As to how my mind is: Feeling a lot more inspired than I did a couple of weeks ago, but if that is down to the actual running or to setting and following a plan it’s hard to say. Having an intention with what you do, whatever it is, is also one of these things in life that can shift the mood.

At a recent party on a chilly evening in the garden I asked a friend in a strappy dress if she was warm enough, she lightly replied “Oh, yes, I have my own personal weather system”. Made me chuckle but menopause is no laughing matter. Some women sail through but for others the symptoms can be unbearable and debilitating and can take a huge toll on just about every aspect of life.  It can be a time when women feel at a loss with the changes that are happening to them, bewildered by them.  Getting the balance between seeing them as a medical issue and a transformative time of adjustment can be helpful in easing women through this phase of life with greater serenity and joy, with a combined approach offering great benefits.
 
Among the most common symptoms are hot flushes, night sweats, mood changes, tiredness, vaginal discomfort, loss of libido and brain fog, but it affects women very differently and you may experience a range of other physical, mental and emotional symptoms. They can start as women enter the perimenopausal phase, often in their mid 40s, sometimes earlier, usually but not always accompanied by changes in their menstrual cycle.
 
From a medical perspective getting diagnosed is the first step to understanding the changes you are going through and finding solutions that suit you, including HRT.  The options can be simple with far reaching benefits. Finding the right choices for you will not only help you to feel better but importantly also help to protect your future health, particularly cardiovascular and bone health.
 
From a lifestyle perspective nutrition, exercise, sleep, relaxation and strong social and emotional connections provide the foundations for your wellbeing, regardless of whether or not you take HRT. Acupuncture can also play a supportive role in helping women ease through the transition, connecting mind with body, with proven benefits for some of the associated symptoms including hot flushes, low mood and anxiety, poor sleep, aches and pain.
 
I have included a link to a resource with a wealth of info at the end, including medical, lifestyle, social and political info. Now, for an overview of exercise and then a brief focus on swimming, our topic for this summer newsletter, in relation to menopause.
 
Exercise
From perimenopause onwards physical activity can help to prevent muscle loss which occurs naturally as we age, support a healthy weight reducing the risk of chronic disease and improve cardiovascular, respiratory and bone health. Exercise will build strength, support the joints and alleviate the aches and pain, and the mood enhancing benefits of exercise can help in the way we perceive pain. Additionally, it can help with sleep and generally help you to feel better. If you have specific health issues that limit your activity then seek appropriate advice and support.
 
As a guide try to get about 30 minutes of moderate exercise 5 times a week but if you are new to exercise then start light with 10 mins a day and build up gradually.
 
Aim for a combination of exercise each week:

• Aerobic exercises for cardio (dancing, brisk or up-hill walking, jogging, cycling, swimming, water aerobics, tennis, climbing stairs)
• Strengthening exercises for muscles, bones and joints (weight machines, rowing machine, hand-held weights, resistance bands or body weight exercises like yoga, pilates, squats, lunges and press ups).
• Stability and balance exercises (yoga, tai chi and pilates, sitting on an exercise ball, standing on one leg)
• Stretching exercises to maintain flexibility of joints and fascia, maintain range of motion, improve posture and reduce pain (yoga, tai chi and pilates).

Cold water swimming is anecdotally very helpful to relieve hot flushes and some of the other symptoms of menopause.  It has proven stress relieving and anxiety reducing benefits which can last for several days, and also helps immunity.  We are fortunate to have Tooting and Brockwell Park lidos on our doorstep. During the winter especially, they are places with a strong sense of community and camaraderie. If you intend to swim into the winter months then start swimming during the warmer summer and autumn months so that you can gradually acclimatise. As the temperatures cool check out the cold water swimming guides so that you adjust safely and do not overdo your exposure to the cold.

More Information
If you are seeking more information the Balance-Menopause website, set up by menopause specialist Dr Louise Newson, is a good place to start for understanding more about the perimenopause  and menopause and finding support, with an app to track symptoms if you wish.  Their mission is to make menopause support inclusive and accessible to everyone globally, with some extremely useful free resources. If you have symptoms then seek out a menopause trained specialist to confirm diagnosis and guide you through treatment choices - HRT, alternative options and lifestyle advice all have a role to play.

We have five main senses that we all are likely to be very familiar with and three or four lesser known senses. These are connected to sensory organs.

Our main senses:
                                     Vision  - eyes                                     
Touch - skin
             Hearing - ears             
Smell - nose
Taste- tongue
 

The lesser known senses are perhaps just ones that have not been incorporated into everyday thinking about senses. There are several and it varies depending on how much you break them down into finer systems and functions.
 
Balance – the vestibular system – tells us whether we’re in equilibrium or not, and whether we’re in motion or not. We have the inner ear to thank for that one.
The sense of pain – nociception – is nerve or tissue damage felt in the skin, joints, bones, and internal organs.
Proprioception or position
Temperature
There is also interoception related to how things feel on the inside for example  blood pressure, sense of stretch in the bladder
 
Through external sensory input our brains interpret nerve signals and conjure up a picture that gives us all a unique view of the world.

Colour adds a dimension to seeing and we all experience colour differently. The artist Cezanne described it as where the brain and the universe meet. Practicing a wider sensory awareness will create a richness in life and is useful to bring calm and presence.

A simple way to bring to ground yourself and reduce anxiety is tuning into the five main senses:
 
What can I see: looking around, pick large or small items to focus on, try to notice the colour, texture, and patterns.
What can I touch: notice skin whilst taking palm to palm, fabric of clothes, any object you can pick up and touch, putting hand (or body) into water.
What do I hear: near, far, from different directions and volume.
What can I smell: you can bring things to your nose but also notice if and what you can pick up from the air.
What do I taste: if you don’t have anything at hand think about distinct flavours as you remember them like lemon, coffee, something sweet,
 
Noticing and observing the sensations from the surroundings brings you into the space and present to the moment. It also orientates you into the now, geographically and in time. In addition it will also subtly enrich and broaden any experience.

With anxiety we are away worrying about what may or may not happen, sometimes completely fictional but the fear appears real. Becoming present in the moment this way aids the distinction between factual and fictional fears. For example; good to hear a car approaching whilst out walking rather than being away in the mind somewhere else, worrying about things that might or might not happen. 
 
Since we have a focus on water and swimming with our blogs from West Norwood Therapies this summer, a suggestion from me is to bring your senses into interactions with water. Apart from taste for obvious reasons.  When immersing into water notice the sensations on the skin, sense the texture, temperature and scent. The sea water is very different to a lake or pool in texture, scent and colour.
Listen for the sounds both being in, under and around water.
If you are by the coast, gaze out at the offing, where the sky meets the ocean. Pay attention to the sounds  sounds and smells and you can have an awe-inducing full body/mind experience.
Observe water move - be it waves of the sea, swirling brook, big water fall or rain is mesmerising and meditative, adding the sound and smell of it the experience swells.
Stepping out just after rain, scenting the petrichor brings calm and joy.
 
Bring your senses to your summer water adventures and see if it will increase experience of awe and joy.