I have always had an interest in cooking wholesome food for both enjoyment and health and am guided away from processed foods by choosing ingredients that ‘ran, swam, flew or grew’ in their most natural state. Like many people I have in recent years leant towards a more heavily plant-based diet with an emphasis on a wide variety of colourful fruit and veg, wholegrains and plant-based protein like lentils, pulses, beans and tofu. However, I do still eat fish and meat, buying far less but of higher quality, higher welfare - by trying to choose largely wild fish and meat that is free-range, grass fed, preferably organic - and using every last bit which brings me to the wonders of bone broth.
 
It has been revered for its potent nutritional and medicinal properties by various cultures across the globe for thousands of years from ancient Greece, throughout Africa and Asia, to the infamous recuperative ‘Jewish Penicillin’.  A South American proverb states ‘Bone Broth will resurrect the dead’. It had a reputation within Chinese Medicine stretching back over 2,500 years for its ability to support digestion and reproductive health – pre-conceptually for both men and women to support egg and sperm health, during pregnancy for mum and baby, and post birth to help mum rebuild her strength.
 
Bone broth is packed with easy to digest gelantinous protein and amino acids from the collagen in cartilage, and minerals such as magnesium, calcium, phosphorus and potassium from the bones, extracted by long slow cooking. Wide ranging potential health benefits include helping to support skin, bone and joint health, soothing gut issues like ulcerative colitis and leaky gut, supporting immune function, helping recovery from upper respiratory infections and it may also help to promote good sleep. The combination of skin, joint and sleep effects likely make it beneficial for women post menopause, a time when increasing protein and reducing carbs can be helpful.
 
We can get a bit caught up about what’s in food and what it is good for. Sometimes it is good just to let go of that and enjoy the wholesomeness because you know in another more intuitive way that it is nourishing. For me bone broth is one of those things. A warm soothing elixir!  It is delicious drunk on its own, makes a great base for soups and stews.
 
For convenience you can buy bone broth ready-made, conveniently packaged and delivered frozen direct from the farm to your door but it is far cheaper and satisfying to make your own.  It cooks for so long that it is more economical on fuel to cook up a big batch so I collect any chicken bones both raw and cooked in the freezer until I have a good supply, supplementing them with some chicken carcass bones from the butchers to fill a stock pot.
 
Chicken Bone Stock Recipe
 
This recipe uses chicken bones and cooks for 4-6 hours.  You could make a fish version substituting the chicken for fish heads and bones usually discarded by the fishmonger so very cheap – use about 1kg per litre of water - and simmer for one hour. Strain through muslin to remove all bones.

You’ll need a large stock pot with a tight fitting lid.
 
Ingredients:

• Good Quality Chicken bones (legs but especially wings and whole carcass are good, preferably organic). Equivalent of 4-5 carcasses.
• Spices for flavour: Your choice of whole peppercorns, fennel seeds, coriander seeds. About 1-2 tsp of each for a large stockpot.
• Vegetables and herbs for flavour: Your choice of celery, carrot, leeks, onion, garlic, parsley and coriander stalks, a few bay leaves and fresh ginger. Peelings and ends are fine.
• Cider vinegar. About 4 tablespoons for a large stock pot.

 
Method:
Optional: Before making the stock you can roast the bones for an hour in the oven until they are golden for a richer flavour.
 

• Place the bones in the stock pot.
• Add spices and vegetables. Veg can just be added for the final hour if you prefer.
• Cover with water (boiling from the kettle is quicker than heating on the hob).
• Add cider vinegar to help extract the minerals from the bones.
• Cover with a tight fitting lid and simmer gently for 4-10 hours (with the extractor fan on unless you like to live in a soup scented sauna!) checking and stirring every now and then to ensure it is still covered with water and not sticking.
• I cook it until the cartilage on the ends of the bones softens and dissolves which usually takes 4 – 5 hours but some people cook it for much longer which will extract more minerals from the bones.
• Strain off all the liquid, discard bones and veg and then reduce it to a manageable quantity.  For 5 carcasses I end up with about 1.5 litres of concentrated broth. You could concentrate is down even more and freeze in ice cube trays.
• Pour into portion sized pots (I use metal Indian thali bowls) and allow to cool. It should have a thick jelly consistency when cold. The fat will rise to the surface which you can then scrape off if you wish, I usually scrape off some but leave some for flavour. Freeze in a suitable container or bag and use as needed. As it is so concentrated you can dilute it as needed.

 
The effort will more than pay off for the ease with which you can prepare a tasty meal or quick warming drink that nourishes you deep to the bone.  Enjoy!

    The term ‘Sports Massage’ can sometimes be misleading if taken literally. It is of course a very useful, and often necessary, treatment for sports people, but it can also be beneficial for a whole host of different people. People working from home since the start of the pandemic might not have the best ergonomic set-up and as a result are experiencing neck or back pain. Take delivery drivers, who are sat in the same position all day, using the same restrictive movement patterns to drive. Think of the security guard, standing in a stationary position on their feet most of the day. All of these people and more are using their bodies in a way that will build muscle tension, increase areas of restriction within the soft tissues, and cause restrictions in ranges and ease of movement. Sports massage can help them!

Sports massage helps to resolve chronic pain, injuries, muscle aches and restricted range of movement. At some point in our life, we have or will experience one of the issues listed above. What is great about sports massage is that it uses a range of techniques to assess and treat a problem, rather than following a repeated routine of massage strokes. Each treatment is tailored to the individual and your therapist will spend some time talking to you and listening to your story before assessing you physically. I have treated countless individuals and even if the problem seems to be manifesting in the same way, every body is different and responds differently to treatment, so no two treatments are ever exactly the same.

Something that seems to put people off getting a sports massage is the reported pain that comes with it. Whilst some techniques can and will cause some degree of pain, it is never the goal of sports massage to cause pain. Your therapist should maintain good communication with you throughout the treatment in regards to pressure and pain, and make use of your breathing to help with relaxation in those more intense moments. I always give my clients a choice if I think that a certain technique is going to really help them but I know that it will be painful for them. I explain the technique beforehand and constantly check in during the application, giving them the choice to bow out at any point. Any deeper massage strokes are always applied very slowly, giving the tissues time to adapt and let me in without causing damage.

If somebody is new to sports massage or is feeling particularly sensitive, I use lighter techniques to work with more superficial soft tissue. Sometimes, a lighter more relaxing touch is exactly what the client needs and it is important to realise that massage is mostly affecting the neuromuscular system rather than effecting change physically. Stress is a major factor is some muscle tension, particularly if focused around the shoulders. The nervous system responds to stress by increasing muscle contraction in order to protect the body and prepare it for fight or flight. A relaxing and gentle approach can melt away the tension because the nervous system is responding to that touch and sending signals to ease off protective muscle tension.

A sports massage should leave you with a feeling of freedom within your body, feeling lighter and moving with more ease. You shouldn’t feel limited by discomfort in your daily activities. Those little everyday stresses on your body can develop into chronic problems if left to their own devices. Sports massage plays an important part in the recovery process, whether that’s from an intense training regime or from everyday stressors. Regular massage allows the body to function with less restriction and the hands on approach provides an important element of social touch, something that has been lacking since the start of the pandemic. If you haven’t before, give sports massage a go this year and see the difference it could make in your life.

Welcome to mid-January, the time when the anticipation and excitement of Christmas is over, the days are short and grey, we are often beginning a long ‘term’ of work or education and spring can feel a long way off. This year we are also 2 years into a pandemic that has brough uncertainty, fear, mistrust and pain in abundance. Whatever our personal experience of covid has been to date, the atmosphere around our country – indeed around the world – cannot fail to permeate our own individual world and we may be feeling the residue of this for a time yet.

We have things that can help us, however, and there is hope and peace to be found in amongst any bleakness. These are some things that can help when we feel short on optimism, energy or hope.

Rest. Our bodies need down time, they need to switch off and we can take a leaf out of nature’s book and hunker down in these winter months.

Walks in fresh air. Sometimes going outside is the last thing we feel like doing…but if we can make the step it can really help us feel more alive and at peace.

Music. Music can lift us or it can connect us to the difficult feelings we need to feel. We can create playlists for whatever we want – to dance to, to cry to, to sing along, to remember people and experiences.

Hugging. IF we’re lucky enough to have someone we love nearby then there is little more wonderful than a long embrace. If we are alone we can still hug ourselves – google ‘butterfly hug’ or look for our post from a year ago about this.

Creativity. Finding ways to express ourselves whether this is to release some dark emotion or create beauty from nothing, connecting to our creativity is connecting to life’s energy.

Meditation. Staying present, being here, everything as it is. Let go of struggle, effort and getting to know your mind and body more intimately, it’s so valuable.

Yoga. If you practice yoga regularly you might be familiar with the space, acceptance and support that yoga can bring.

Talking and sharing. When we feel bleak the most tempting thing can often be to shut down and hide away. And yet there is likely someone near to you feeling the same thing and the connection that can be gained by sharing your experience can be an incredibly warming feeling.

Space and solitude. Just as important as connection with others is connection with ourselves, stepping out of the busyness of life and finding some space to be with ourselves.

Take time out for things you enjoy. It can be tempting to throw yourself into the ‘shoulds’ and zone out the rest of the time, but if we can really let ourselves have the opportunity to find joy and fulfilment in something, whether it is going for a run, dancing in the kitchen or stroking the cat this is important stuff that we would do well to make central rather than peripheral in our lives.

Give up! Some days nothing will help and perhaps what is needed is just to retreat into the murky waters and let yourself do absolutely nothing whatsoever.

Therapies. Last but by no means least, go for a massage! Or for acupuncture, reflexology, reiki, sound therapies or any other therapy that feels good to you, gives you a space where you are looked after and cared for and leaves you feeling rested and revived.

So as we approach ‘blue Monday’ we can keep in mind there are some ideas that can be helpful when life feels less vibrant. And sometimes they can help us remember that spring is just around the corner.

The festive season is upon us as the year of 2021 is rapidly drawing to an end. Again a new covid variant threatens to upset and thwart carefully made plans of festivities. Remembering last years sudden disruption to celebrations and disappointments is perhaps not what we had in mind gearing up to Christmas. But being prompted to look back into the year we have just had is good in order to see where time has gone. Revisiting good moments reinforces the feelings of joy/wonder/love in life and fills our source of strength. Equally, acknowledging difficulties and hardship and persevering in this crazy unpredictable thing called life develops this source of strength. Reflection can also help in seeing what direction we are traveling and becomes an opportunity to adjust direction.
 
We need moments to rejoice, to experience abundance and generosity. Connect, congregate and break bread together. Nurturing our seeds of happiness. The true spirit of Christmas contains all that. The trouble is we easily slip into excess, stressing out and inadvertently creating the opposite. Too much of a good thing becomes a bad thing.
 
Reflecting on questions such as ‘where does it all come from?’ and ‘where does it all go?’ might bring connection to our impact on our planet and maybe bring more of a sense of being part of our environment. It might also be a bit uncomfortable.
 
This year we have become reminded what complex logistical network we live in and how fragile the chains of distributions are.
 
The mind boggles thinking of all the parts that comes together in order to create a simple plate of food. From pretty straight forward seeds that have been watered, nurtured into a plant and then harvested, to animals that have had their food grown and harvested to be feed them then their life taken and turned into cuts. The tools and cutlery we use was made somewhere by someone and ended up in our kitchen. Resources we use for cooking, cleverly arranged so we only switch on the hob. The person who shopped and cooked the food. You quickly create endless complex webs and chains of all that came together to create one meal. It is quite remarkable what we are capable of and how interconnected we are.

Before digging in to your plate of food, pause and give thought and thanks and gratitude towards all that had to come together for the meal to manifest. Some say grace before a meal and thank God. I was brought up in an atheist environment and particularly my father thought it ludicrous to thank God as it was his hard work that paid for the food. My mother who did the cooking and shopping probably wanted to be thanked for that. I think they missed the point. Saying grace is a way of thanking all that came together for the meal to be there, regardless of belief in God or not. Pausing and express gratitude before feasting heightens the sense of wonder and respect.
 
Where does it go? What do we leave behind?
 
Definitely less pleasant to think about but non the less necessary - the food becomes energy for our bodies and waste. The waste bit we generally don’t like to give that much thought to: go to the loo, flush, gone. But where does it go? (We have been reminded this year that more often then we like to think it gets dumped in our rivers). We have our rubbish collected as a part of our council tax payments so we pay to not have to worry about it and - when it works - it’s very efficient and convenient.
 
Currently there is an exhibition at the Design Museum in London titled Waste Age. It’s focus is on solutions. I have not yet seen it but read about it in this article. It sounds optimistic and interesting. Generally, I despair about the state of waste in the world and particularly attitude to littering in this country. (The writer and comedian David Sedaris explored this topic years ago and I will refrain from going into a rant, but it is very noticeable when returning here from abroad.)
 
I believe there is a natural desire in us to make a mark or leave a trace that we have existed. Cave paintings contain handprints likened to a signature. Carvings in stones and tree trunks leave a mark of our presence to posterity as graffiti paintings do. Monuments and graves are, to some extent, also markings that we have been here. Perhaps we fear being forgotten, that our life’s were insignificant and unremarkable and that feeling drives a need to mark our existence and create a memorial. But I doubt anybody likes the notion that we will be known in history as the era of waste so this flame of desire might not need more encouragement and instead some temperance.
 
I thought of wild camping. Not so much as a venture but the ethos of it. Leave no trace. You set up your camp discreetly, bring all you need with you and leave nothing behind. If you need a poo you carefully select a spot to not contaminate water, dig a hole and cover it. You don’t scare the ground with fires but take your stove and fuel with you. Visiting a place without engraving your presence on it.
 
“If you see the suffering in the world but you haven’t changed your way of living yet, it means the awakening isn’t strong enough” – Thich Nhat Hanh

When we live many together as we do, almost everywhere in the world we have found support for our existence by providing infrastructure for amenities. But we may have lost the connection to the impact this has on our Earth. By considering how interwoven we are and what impact we have we might be led to tread more lightly while still celebrating life and so begin to change the course from becoming the age of waste.

Some ideas for Christmas stocking fillers: litter-picker,  ticket to Design Museum, Thich Nhat Hahn book Zen and the Art of Saving the Planet.

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:

• Bringing your own bags to go shopping
• Choosing to buy fruit and vegetables from market sellers or loose in the supermarket
• Buying oils and sauces in glass bottles and then refilling them where you can!
• Using shampoo/conditioner/soap bars rather than liquids in bottles
• Choosing to buy takeout food from establishments that use biodegradable packaging
• Avoid ordering online where you can, reducing the need for delivery packaging
• Make a packed lunch!
• Bring your own reusable coffee cup to a cafe
• Consider switching from tampons/pads to reusable menstrual products such as period pants and menstrual cups

 
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!

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.

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

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.

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…

• Too much stress can have negative consequences on our health,
• Too little stress can lead to lethargy and lack of motivation,
• However the right amount of acute stress (ie short-term) can help to focus and reach an optimal level of alertness and cognitive performance. 

 
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. 
 
Recognising stress:

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?

• Talking – whether to a psychologist, friend or family member talking to someone you trust can be really helpful to process the stress.
• Breathing Exercises – highly effective for calming the body as well as stimulating the vegus nerve that is key for regulating the parasympathetic nervous system: rest, digest, repair.
• Mindful Movement – moving your body through dance, yoga, qigong etc.. can help the body move and release energy, connecting breath to movement to help soothe the nervous system.
• Meditation – there are a number of different meditation techniques and not all involve sitting still.  Being able to observe ones thoughts without responding to each one will in turn help to calm the mind and body.
• Nature – taking time out to be in nature helps us to feel connected, listening to the sound of birds singing, noticing everything starting to bloom in Spring has a very grounding and inspiring effect.

 
 References:
The Autonomic Nervous System
https://www.msdmanuals.com/en-gb/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system
Sympathetic Nervous System
https://biologydictionary.net/sympathetic-nervous-system/
Stress Symptoms
https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body
The Stress Response
https://www.visiblebody.com/blog/the-endocrine-system-the-adrenal-glands-and-the-stress-response

A great part of our lifetime is spend sleeping - almost 1/3 provided we get 7-8 hours of it per night. We all know how good sleep is essential for maintaining health and good mood. Sleep plays crucial role in maintaining the nervous system in general and the brain in particular.
 
This week leading up to the vernal equinox marks “World sleep day” highlighting the importance of good sleep. Plenty advice will be published and many top tips for our sweet dreams. Unfortunately, it’s not just what we know or how to do something that makes the difference but what we do with it. Implementing good routines and breaking habits might require a bit of effort but well worth it if the result is sweet sleep.
 
Recently I was chatting with one of my neighbours when mentioning I sleep really well, she made the comment “ability to sleep is like a super power”. That’s crazy, that it would be so unattainable, but my guess it’s like that for many and not being able to switch to sleep is torturous. Yet all that is required is to lay down close your eyes, relax and drift off into sweet slumber.
Falling asleep is remembering a sweet safe place and let go.
 
I have not always had this ease with sleep and have experienced periods of insomnia and disturbing dreaming.
 
Sleep is an elixir for our health and must be important otherwise we might have evolved out of it as it is a quite a vulnerable state. That could explain the division between night owls and early birds. Somebody need to be awake to keep watch.
 
In English we say fall asleep, implying a letting go. We also use the term dropping off, when going to sleep, indicating a motion of fall and that is often how it feels in the mind. Relinquishing control, we trust we will wake up again (on time), that we can safely drop into the unknown, where the subconscious can and will make itself heard and seen in the form of dreams. I find dreaming fascinating, it can help you understand yourself. Dreams can also be very intense, loud, vivid, frightening and disruptive. To ease and begin to understand deeper parts of myself I was encouraged to practice directing the dreams. When becoming aware of dreaming without actually waking up, called lucid dreaming, see if the scene could be changed. I was also encouraged to go back to dreams when waking up. Just dropping back into the dream and create a different outcome, softening and calming the mind and reducing nightmares.
 
Create bedtime routines of preparing for sleep a bit like a plane coming into landing. Slow down and take care of the physical space and body. Set an alarm or reminder an hour or so before bed time to prompt preparing for bed and what needs to be in place for the following day, so that you can actually go to bed when you had intended to be in bed. Allow for some time to settle into bed before lights out.
 
Regulate the intake of stimulants such as food (big meal near bedtime and type of food such spice and garlic), drinks (alcohol, coffee) and visual stimulus such as movie/television/or social media. Read in black and white or give the eyes a rest or listen to an audio book.

Treat your bed and bedroom with respect and as the place for rest. Simple things such as making your bed every day and caring for sheets and bedding. Crisp clean sheet is a simple luxury and  gesture to the importance of sleep. Invest in good quality and look after it, you spend a many hours in bed after all.
 
Keeping a set bedtime but also keeping a wake up time, some say this is more important than regular bedtime to cultivate good regular sleep.
Sleeping in, is not great for establishing healthy sleep or for making up lost hours of sleep. We humans like a rhythm and respond well to it.
 
Soften sensory input from sound and light. Some sounds are hard to regulate when living in a crowded city where people’s life goes on in close proximity. Softening can be achieved in form of textiles, insulation and white noise, like a fan.
When we think of light Black out curtains might be good, but if there is a small gap the light gets focused cutting though like laser beam through the room, so softening by a fabric or shutter that create shaded light. For the content baby or pet or human for that matter this does not matter they have the ability to just switch off and fall sleep. Not disturbed by noise or light.

To switch off we need to relax and that takes practice. Perhaps it shouldn’t be that way. Tiredness and lack of sleep is very common and instead of rest we often end up with a false relaxation, getting stuck watching television or searching the internet, still feeding sensory input through our eyes and stimulating the brain.

If the mind is playing tricks and it’s hard to relax try to soothe it. Breathing equally 6s in 6s out coming into an optimal rhythm for heart and brain. To this add colour going though the alphabet backwards. Colour almost rainbow but going red, orange, yellow, green, sky blue, dark blue, violet, purple, black night sky with stars and then clear light. Big letters tuning small. Big red A turning small, big orange B turning small and so on.
 
For best quality of sleep you need to breath through your nose. Snoring is not just disrupting to your bedroom companion is also disruptive to the snorer. The struggle to get oxygen into the system will wake you repeatedly. There is a simple solution to this. Just put a latch on your mouth encouraging the nasal solution when looking for air. The latch - small piece of tape. I thought it absolutely mad when I first heard of it, but a month later I am kind of hooked. I do waking up a lot clearer in mind than I used to, no brain fog and no trips to the loo in the night.

Happy sleeping zzzzzzzzzzzzzzz