Acorn Health Blog

By Anne Marie Allen Reflexologist and Massage Therapist.

If you’re not sure what Raynaud’s Disease is, or if you’re suffering with the symptoms this blog will assist your understanding of it and give you 10 top self-help tips to manage the condition.

So what is Raynaud’s Disease?

Raynaud’s disease is a condition in which the arteries that supply certain parts of the body go into sudden, temporary spasm causing an intermittent narrowing of the arteries. This results in blood flow being restricted to the affected part of the body. Often this is the fingers or toes but the nose, ears and nipples can also be affected.

What does it feel like? Will I see a physical change?

The narrowing of the arteries can cause the fingers or the affected body part to change colour from white to blue and then red when the blood is able to return this can cause:

– numbness

– pain, this can either be mild pain or excruciating throbbing

– pins and needles

– burning sensation

– tingling

An attack can last anywhere from a few minutes to several hours, although it’s not a life threatening condition it can be very painful and make using the affected body part difficult.

So what causes it?

In most cases of Raynaud’s, there is no known cause and this is known as primary Raynaud’s. It can however be caused by:

– another condition such as an auto immune disease like rheumatoid arthritis or lupus

– an infection

– side effect of a medicine that’s being taken

– cancer

– illegal drugs

– injury

– overuse

– smoking

– vibration white finger

– emotional stress

So what can I do?

If your Raynaud’s is caused by something, it’s known as secondary Raynaud’s and treating the underlying condition or changing your medication may help, your GP will be able to advise you on this.

The good news is there are several things you can do to help yourself!

1. Keep warm, layer up and wear gloves and warm foot wear.

2. Stop smoking – Sally Race Acorns hypnotherapist can help you with this contact Sally for a free consultation!

3. Add Turmeric into your diet, turmeric helps to keep your arteries from being blocked.

4. Regular exercise helps to improve circulation.

5. Reflexology, massage and aromatherapy can all help with Raynauds contact me, Anne Marie to book an appointment!

6. Diet – our nutritional therapist Helen can advise you on dietary changes you can make which could help you manage your Raynaud’s contact Helen for a free consultation.

7. Reduce caffeine intake.

8. Green tea is rich in anti oxidants and help to relax the arteries and improves circulation.

9. Avoid direct contact with cold objects.

10. Try to avoid stressful situations as stress can trigger attacks. Taking up meditation or yoga can help you to manage and lower your stress levels – there are regular Yoga classes as well as Mark Clutton’s Mindfulness courses taking place in Acorn’s studio to find out more contact the Acorn Natural Health Centre.

You can contact the Anne Marie, Sally or Helen at Acorn Natural Health Centre on 01773 687 349 and you can find us at 17a Market Place, Heanor, Derby DE75 7AA.

By Sally-Anne Marler, Creative Arts Therapist, Coach & Facilitator

Creative Expressive Therapy changed my life and helped me to challenge my own fears and the voice of my inner critic telling me “I can’t do it” and “I’m not good enough”. I spent a long time researching into my own therapeutic and healing experiences and how I can share my knowledge with others – with you – so you can have the tools in which to do the same. But first I have a question for you.

Have you ever woke up one morning and wondered if this is it or is there more to life?

Are you repeating your days with the same routines, people and experiences and feel stuck in a rut? Do you crave for more meaning, purpose, spontaneity, drive and love for life? If you’re anything like me you will have answered yes to at least one of the above. Please know that you’re not being ungrateful or selfish to feel dissatisfied with your life or to want more. It’s not because you’re on the wrong path or evidence of making bad choices in life. It’s not because you may feel anxious or stressed or even depressed, although these feelings can certainly lead you to ask the above questions. It’s simple really. It’s about waking up. It’s about coming alive and actually wanting to live and not just function or ‘exist’. Essentially it’s a good thing, but it does mean you’ve got some work ahead of you. The way I look at it is, it’s better to work towards something positive than to stay fighting something negative – fear.

Each and every one of us has unlimited potential. Some of us tap into our potential, some don’t. But the majority of us haven’t even begun to use it, or if we have, only a small percentage of it. We witness other people living extraordinary lives that seem full of abundance, success, happiness and joy and we may feel envious or jealous or use their lives as a way to put ourselves down…”I could never do that, I’m not talented, I don’t have a gift to share with the world, no-one will want to listen to what I have to say”. But there is only ONE difference between them and you and it’s not talent or a gift that they have and you don’t. They have tapped into their potential and you haven’t. That’s it.

So what has stopped you from tapping into your potential?

You could literally be sitting on the world’s most amazing discovery or invention of the century or have life-changing ideas and experiences to share with the rest of the world, but if you believe you’re not good enough or deserving enough or worthy of anything good that might come your way then you’re blocking your own potential. You’re shutting it down and ignoring its very existence. We’ve all experienced these negative voices in our head from time to time. Usually fuelled by fear or ego; this is your inner critic and make no mistake it wants to keep you ‘stuck’ and ‘living in a rut’. Why? Because it is ruled by the very thing it’s trying to rule you with – fear of the unknown, under the guise of ‘safety’.

Here are my top 3 tips to harnessing creativity and expression to live without limits:

1. Stay open to experience where both positive and negative emotions are accepted. Negative feelings are not denied, but worked through. Creative expression is a great way to do this and something I use with my clients on the Spirit of Happiness Course I run and Holistic Well-being Coaching sessions. The important thing is not to block your feelings however uncomfortable they may be. Write about them, draw or paint in a way that expresses them, say them out loud – it’s the acknowledgement they want, then you can release them or turn them into something positive.

2. Living in the moment where you are in touch with different experiences as they occur in life, avoiding prejudgment and preconceptions. Sounds hard doesn’t it, well you’re right it is. We all have our own opinions, beliefs and experiences that shape how we see the present. In our always-on, always-connected world we live in it’s almost impossible to actually be in the moment without our thoughts trying to control how we experience it and our defenses getting in the way. Creativity and being present go hand in hand. When you’re creating something you have to be present, you can’t create something whilst thinking about your past or worrying about the future. Your creation – whatever it is, asks you to give it all of your focus in the here and now. For more advice, tips & shared experiences go to: www.facebook.com/thecreativeyou.co.uk and like my page or find me on twitter www.twitter.com/thecreativeyou_ and follow me.

3. Trust feelings where feelings, instincts and gut-reactions are paid attention to and trusted! You will always be the best person to make decisions for yourself, but doubt can sneak it and play havoc! We should trust ourselves to make the right choices. Decisions based on reason and rationale are for the most part a good thing, but our feelings should not be dismissed. Gut feelings are highly regarded as a source of intuitive knowing and insight in many cultures around the globe. As it turns out, ‘gut thoughts’ and feelings are not a fanciful notion but a physiological fact. Rather than the one brain found in our head, scientists have revealed that we have two brains – the other one is located in the digestive tract. So stop ignoring your feelings, hunches, senses and vibes – they too come from a place of intelligence. If you’d like to develop your intuition and start to trust your feelings more, subscribe to Acorn’s Newsletter where you’ll be the first to hear about upcoming events to develop your intuitive side!

I believe we are all creative and I see it as an effective repellent from staying stuck and living in fear. You will make mistakes, try things you might not enjoy, learn as you go, experience activities where there is no expected or controlled outcome and feel out of your comfort zone. That’s great. That’s living. Life is the art of drawing without an eraser. Go get messy 🙂

For a free 20 minute consultation for Holistic Wellbeing Coaching or for more information about the next Spirit of Happiness Workshop email:thecreativeyou1@gmail.com, or call/text: 07446378649. Or you could go straight to our booking system to book yourself in!

You can email us at hello@acornnaturalhealth.co.uk.

www.acornnaturalhealth.co.uk

By Helen Duffy Naturopathic Nutritional Therapist

We all know that we should drink more water, but just why is it so important?
The last few weeks have seen us experiencing the hottest September temperatures for nearly 90 years, and we all know how important it is to drink when it’s hot outside. But keeping hydrated is something that we need to be conscious of each and EVERY day to keep our bodies and our brains working at their best.

How much do I need to drink?

Well it all depends on how big you are and what you’re drinking! A rule of thumb for the average adult is 1.5-2 litres per day, but this also depends on your activity levels. More activity = more fluid loss.

I often recommend to people to drink 8 medium sized glasses/cups a day, or 1.5 litres. A good idea is to measure the volume of your favourite glass and mug and then work out how many of these you need to drink during the day to make your 1.5 litres. It might surprise you how few it is.

How do I know if I’m drinking enough?

Once your body has lost only 1-2% of its water content it will signal to you that it needs some fluids and you feel thirsty. So drinking when you are thirsty would seem to be an obvious thing to do, but unfortunately many of us ignore this signal and studies show that 2/3 of us are dehydrated and need to drink more.

Importantly there are other signs to look out for:

*fatigue or mood swings

*infrequent urination; dark urine; constipation

*hunger even though you’ve only just eaten

*dull, dry skin, often with pronounced wrinkles (no expensive wrinkle creams, just drink more water!)

*achy joints

A good rule of thumb is to look at the colour of your urine. It should be a light yellow colour. If your urine is dark it indicates that your kidneys are holding on to fluids and as your urine contains toxins that your body is trying to get rid of, this isn’t such a good thing. Not having gone to the loo for several hours is also an indicator that you need to drink more. Many people, especially the elderly, put off drinking exactly for this reason as maybe going to the loo is inconvenient or difficult. A healthy person should be urinating 7-8 times a day. If you are going more frequently than this, feeling the urge and not producing much when you go or experiencing any kind of pain when urinating these are also important signs that need to be followed up with your GP.

Symptoms of dehydration are thirst, dark coloured urine, dry skin and fatigue. But research has also shown that common symptoms such as heartburn, constipation, urinary tract infections and high cholesterol are also signs of chronic dehydration. By simply increasing your water intake you could be making such a huge impact on your health!

If you are carrying a few extra pounds, you might find that increasing your fluid intake actually helps you to lose weight. Many people mistake the sign of dehydration for hunger as your body is desperately trying to get fluid from any source, and some foods can supply this However, if you’ve only just eaten your body doesn’t need the extra calories it will get along with the fluids so these unfortunately will be stored just where we don’t need them. Next time you’re hungry and it’s not long since you last ate a meal, try having a herbal tea instead (peppermint and licorice is great if you need a boost mid afternoon) and wait 20 mins – it should take you that long to make it and drink it! If you’re still hungry then it probably is genuine, if not, it was your body telling you it was thirsty.

But I don’t like drinking water?

This is something many people say to me, so what kinds of drinks should we be drinking in order to be hydrated? Well, unfortunately normal tea, coffee and fizzy drinks don’t count as hydrating as they contain caffeine, fructose or sweeteners which either have the opposite effect on our bodies, that is dehydrates them, or has other negative health effects. So if you do want your daily cup of tea or coffee, have it with a large glass of water along side it.

Herbal and fruit teas are hydrating, so tea like chamomile, peppermint, fennel, etc are a great alternative and often have many therapeutic benefits. Pukka have an excellent range of organic blended teas. Experiment with these as iced teas – they can be really refreshing and are great for children’s drinks!

What about squash? Well, the reasons not to drink squashes with ‘No-added sugar’ needs to be another whole blog article on its own! Personally I don’t choose these and if I need to have the occasional squash I go for the organic brands like Rocks which is made of fruit and sugar, then make sure it is diluted really well and only have it with meals.

An even healthier alternative to squash is to use an infuser bottle. These are water bottles with a small container inside them that you fill with frozen fruit, mint, ginger, lemon, anything that takes your fancy! These flavours then infuse into your water, so not only do you have refreshing delicious tasting water, but you get some added vitamins as well. You can find infuser bottles in supermarkets and online. Try to choose one that is BPA free to avoid adding unnecessary chemicals.

There’s no doubt that drinking enough will have a positive impact on your health, the amount however, is something that is personal to you so look out for the signs and symptoms, not only on the scorching hot days of late, but EVERY day.

We are currently offering a FREE 15 minute chat to find out how Nutritional Therapy could help you, contact Acorn or email helen.duffy@northstarnutrition.co.uk. Or you could go straight to our booking system to book yourself in!

You can email us at hello@acornnaturalhealth.co.uk.

www.acornnaturalhealth.co.uk

By Anne Marie Allen Reflexologist and massage therapist

Do you have heel pain? Its possibly plantar fasciitis (the most common cause of heel pain).

Plantar Fasciitis is a condition in which the plantar fascia has becomes damaged, inflamed and thickened at the point where it attaches to the calcaneus bone.

So what exactly does this mean?

The calcaneus bone is more commonly known as the heel. Along the sole of the foot is a sheet of connective tissue known as a ligament this is called the plantar fascia it runs from the heel, connecting the heel to the toes helping to support the arch of the foot as well as acting as a shock absorber for the foot, when this band becomes damaged at the point where it attaches to the heel bone it can become inflamed and thickened causing pain.

One in ten people will experience plantar fasciitis at some point in their life.

So what causes it?

Plantar fasciitis can be caused by:

• • Sudden damage from an activity such as jogging, dancing etc
• • Gradual wear and tear

Certain situations can increase your likelihood of developing Plantar Fasciitis these are things such as:

• • Being on your feet a lot especially if you’re not used to it
• • Recently starting a new exercise routine or changing exercise venue e.g. jogging on the road instead of a tread mill
• • Shoes with poor cushioning or ache support
• • Being overweight
• • Overuse or sudden stretching of the sole of the foot
• • Having a tight Achilles tendon, this is the tendon at the bottom of the calf, can effect a person’s ability to flex the foot increasing the likelihood of damaging the plantar fasciitis
• • Wearing flat shoes e.g. sandals
• • Having a job that means spending a lot of time on your feet

What are the symptoms of Plantar Fasciitis?

• • Pain on the foot this can be anywhere but is typically just in front of the heel (4cm ish)
• • Pain is worse in the morning when just getting up or after sitting down for long periods
• • Pain can be worse after going for a long walk or after being on your feet for a long period
• • Sudden stretching can make the pain worse
• • Going on tip toes or walking up stairs can make pain worse
• • Plantar fasciitis can be in both feet at the same time
• • Area of pain can appear visibly swollen

What if I just ignore it?

Continuing as you always have and ignoring the plantar fasciitis can result in:

• • Chronic heel pain that stops you living your normal life
• • Extra foot problems
• • Knee, hip or back problems can develop as a result of compensating for the plantar fasciitis

So how can it be treated?

As well as visiting the doctor for an official diagnosis and medication there are several natural ways that can help to speed the recovery of your Plantar Fasciitis as it can sometimes take up to a year for Plantar Fasciitis to get better.

These include:

• • Rest as much as possible, avoiding long periods on your feet and long walks
• • Supportive shoes that cushion the heel
• • Avoid flat shoes
• • Orthoses – insoles these are available from shops such as sports shops, pharmacies
• • Strapping and splinting: strapping the heel with sports tape can help with the pressure on the heel, your GP or podiatrist can show you how to strap and splint your foot so that you can do it at home
• • Stretching, stretches that stretch both the calf and the plantar fasciitis can help to improve flexibility and relieve pain, even if just one foot is effected try to do the stretches described below with both feet to ensure balance

Towel Stretches
A good stretch to do before getting out of bed in the morning so before going to bed put a long towel somewhere handy that you’ll be able to reach it.\Loop the towel around your foot and gently use it to pull your toes towards your body. Keep the knee straight repeat three times for each foot.

Wall stretch
This can be done anywhere, any time even whilst you’re waiting for the kettle to boil! Put both hands on the wall, shoulder height. Put one foot in front of the other the front foot should be about 30cm (12”) away from the wall. Keeping the back leg straight, bend the front knee and lean into the wall, you should feel a stretch in the calf muscle hold for a few seconds, now relax.
Repeat ten times before switching legs; if possible try to do this stretch twice a day.

Stair Stretches
Stand on the bottom step of your stairs facing the stairs, feet slightly apart, heels hanging off the step. Holding on to the rail for support, lower your heels, you should be able to feel the calves tighten. Hold for a count of 40.
Return to the starting position and repeat six times

Chair Stretches
Sitting on a chair with your knees at right angles move your feet so that your heels are touching but the toes are pointing away from each other. The heels should be kept flat on the floor. Lift the toes upwards, ensuring that the heel remains on the floor, you should be able to feel the Achilles tendon and calf muscle tighten, hold for several seconds before relaxing. Repeat ten times.
Try to do this stretch whenever you sit down aiming to repeat it about five or six times a day, when your having a cup of tea or whilst your watching TV are good times to give it a try.

Dynamic Stretch
Sitting down roll the arch of the foot over an object such as tennis ball, can of beans or a drinks can, if you use a drinks can you can put it in the fridge so that’s it’s lovely and cold, some people find that the coldness of the can helps relieve the pain. Roll the arch of the foot over the object for several minutes & repeat this exercise twice a day.

Can complimentary therapies help?

Yes!

Reflexology is a wonderful treatment as its so relaxing but it can also be beneficial to Plantar Fasciitis because it stretches and relieves heel pain as well as helping to release muscle and foot tension. During this wonderful treatment ligaments and muscles in the calf and foot are relaxed and loosened, circulation is boosted, flexibility is improved and the bodies systems are healed and balanced and returned to normal, this can be helpful on many levels especially if an overactive immune system is causing problems.

Combined with a leg massage to help release tension in the Achilles tendon and leg muscles, massage can also help break scar tissue, loosen muscles as well as helping to remove toxins from the muscles and ensuring that circulation of blood and oxygen is boosted and improved.

So which one do I choose Reflexology or Massage?

The good news is you don’t have to choose one; I do a wonderful treatment which combines a full Reflexology treatment with a full Leg Massage especially to help give relief.
You can book here: Reflexology with massage

you can email us at hello@acornnaturalhealth.co.uk
www.acornnaturalhealth.co.uk