1. Tuning into your cycle helps you to learn about its length and frequency, noticing your unique patterns, including changes in mood. You can start tracking at any stage, however, a great time to start is at Day 1 of your period so that you can begin to understand your cycle length!

2. You’ll know around when you ovulate. Ovulation is the main event within each cycle. It is when an egg is released from the ovary. The exact day of ovulation is very difficult to pin point, however you’ll have a “fertile window” of a 5-6 days leading up to ovulation, including the day of ovulation.

3. You’ll have increased awareness of your overall health. By tracking, you may begin to see patterns. You might notice that you feel fatigued or get migraines, feel irritable or even calm during the same part of your cycle each month. If something isn’t right with your body – illness or stress for example, your cycle will be disrupted. Your menstrual cycle is your monthly report card.

4. You’ll gain insight into your sex drive. We usually feel our highest levels of sexual desire right at the end of our Follicular Phase, in the five days leading up to ovulation. This makes evolutionary sense because it’s also the time you’re most fertile, so most likely to conceive.

5. Understand and manage mood. Tracking your cycle gives you a better understanding of when you might feel happy, productive and energetic, or when you may feel tired, irritable or low. The more you know about what to expect from your moods, the better equipped you will be, to cope with them as they come! The Follicular Phase is a great time to get things done. Testosterone & Estrogen play a big role in higher energy levels and a better mood. In contrast, allow yourself a lot of self-care and downtime leading into the final week before your period. Progesterone has a relaxing effect on the body & mind and is dominant during the Luteal Phase, however, just before your period begins, it decreases drastically, often leading to feelings of anxiety and irritability.

To begin tracking your cycle, either use a paper calendar to mark your symptoms throughout the month, or download a period tracking app. ie. Clue, Glow or Flo.

It’s time to empower yourself when it comes to your cycle & wellbeing!

The post How tracking your menstrual cycle can empower you! appeared first on Enhance Wellness.

It is controlled by 4 main hormones,
Estrogen & Progesterone which are produced by the Ovaries, and Follicle Stimulating Hormone (FSH) & Luteinizing Hormone (LH) which are produced by the Pituitary gland.

Follicular Phase:
The first stage of the cycle, which includes the period bleed in the first week. This phase lasts from day 1 of your period until you ovulate (release an egg from ovary)!
The hormones Estrogen & FSH are released during this phase which causes the uterus lining to thicken, and prepares the ovaries for releasing an egg. This follicular phase is ultimately preparing the body for pregnancy.

Ovulation:
This is when the ovary releases an egg. It is typically 14 days after your period begins if you have a 28 day cycle, but can vary depending on the length of your own cycle!
It is around this time that you can become pregnant. Your body will release a surge of LH, FSH & Estrogen just prior to this!

Luteal Phase:
The time between ovulation and the beginning of your next period – approx 14 days, no matter what the length of your cycle!
A little mass of cells called the Corpus Luteum is formed in the ovary just after ovulation and it starts to produce Progesterone predominantly.
One of two things can happen here:

1. Fertilisation occurs (pregnancy).
2. Fertilisation does not occur and the Corpus Luteum breaks down, levels of Progesterone & Estrogen will decrease which will lead to the onset of your next period bleed.

I hope this helps you to understand your cycle a little better!

The post Your Menstrual Cycle appeared first on Enhance Wellness.

Just like its abbreviation, Seasonal Affective Disorder is not a pleasant state to be in.

You may experience one or more of the following symptoms:

• Moderate to severe depression
• Food cravings
• Lack of focus
• Lethargy and chronic fatigue
• Low immunity levels
• Loss of libido
• Weight gain
• Excessive sleepiness
• Mood swings

SAD is usually triggered by a lack of sunlight and physical activity. The fact that the days are colder and shorter does not help either. No wonder then, many of us would rather spend the day tucked in bed or head for a sunshine break.

There is no reason however to let the winter gloom get to you and dampen your spirits. Scientific research has shown that people suffering from seasonal depression are relatively more sensitive to smells and respond well to the aromas of essential oils.

Here are some oils that are highly effective in restoring the mind-body balance and uplifting the mood:

• Bergamot – The fresh, tangy scent has a balancing effect on the mind and calms undesirable emotions like stress, anxiety, sadness, and anger. It also restores confidence, wellness, and energy.
• Orange and Lemon – Citrusy scents are known to energize, rejuvenate and uplift – perfect for reviving your zest during cold winter months.
• Grapefruit – One of the most versatile and feel-good scents, it is well-known for its natural anti-depressive properties.
• Clary Sage – This sweet and earthy scent nourishes the soul and induces a feeling of euphoria, self-confidence, wellness, and inner peace. It also helps to balance the hormones.
• Ylang Ylang – A sensual scent that is relaxing and mildly sedative – especially useful if you have been battling stress and mental fatigue.
• Jasmine – The exotic floral aroma of Jasmine spreads cheer and freshness. Great for depression and disorders of a psychosomatic nature.

Take a whiff to rev up your energy levels. Essential oils for Seasonal Affective Disorder may be used in one of the following ways:

Massage – The recommended essential oil can be blended with a carrier oil or cream and used for massage after showering or at any time. How about massaging your hands and feet?
The fragrance alleviates feelings of depression.

Diffusion– The physical environment is impregnated with the aroma of essential oils for a long-lasting and sustained effect. Use an aromatherapy diffuser: Fill the diffuser with water, add 6-10 drops of essential oil and enjoy.

Baths –Fill your bath with warm water and mix 2 tbs of vegetable oil with 10 drops of essential oil and add it to ½ cup of unscented salt (Epsom salts are a great choice). This can also be adapted to a foot soak.

DōTERRA Certified Pure Tested Grade essentials oils are available to purchase at Enhance Wellness.

Email info@enhancewellness.ie or call 0851148586 for more information.

Neasa

The post Essential oils for Seasonal Affective Disorder appeared first on Enhance Wellness.

Reflexology is a complementary therapy based on the principle that all the systems of the body are mapped out in reflex points on various areas of the body.

In my practice I work on the feet. Stimulation of the nerve endings on these areas helps to open up the natural pathways your body uses to nourish and heal itself.

Textures, like puffy, gritty, or tender, in the reflex points indicate congestion in the corresponding area of the body.

During the treatment a state of deep relaxation is created in the body, interrupting the pattern of stress and bringing balance to the body and its systems where there is imbalance.

Reflexology is a well established holistic therapy which treats the mind and body as a whole to achieve a state of general well-being. This gentle, non invasive therapy aims to encourage the body to tap in to its innate self healing abilities.

Reflexology may have these benefits;

• Reduce stress
• Encourage relaxation
• Improve circulation
• Restore sleep patterns
• Improve immune system
• Boost energy levels
• Calm digestive problems
• Ease muscular tension
• Back/shoulder/neck pain
• Restless leg syndrome
• Stimulate nerve function
• Reduce migraines & headaches
• Enhance medical care
• Conditions such as, allergies, hormonal imbalance, arthritis, adrenal fatigue, anxiety, diabetes, etc.

Email info@enhancewellness.ie or call 0851148586 for more information, or to book an appointment.

Neasa

The post What exactly is Reflexology? appeared first on Enhance Wellness.

Ingredients:

100g caster sugar

65g peanut butter

60g butter (room temp)

1 tsp vanilla extract

1 egg

75g porridge oats

150g self raising flour

100g chocolate chips

Method:

• Preheat oven to 190°C (fan assisted).

• Lightly grease a baking tray.

• Put the butter, peanut butter and sugar into a bowl and beat until mixture is smooth.

• Add the egg and the vanilla essence and beat again.

• Finally stir in the flour, oats and chocolate. Mixture will be very stiff.

• Place spoonfuls of mixture on the baking trays, leaving a space between each to allow for spreading.

• Bake for 12 minutes until beginning to turn golden brown. Cool for 2-3 minutes on the baking tray, then transfer to a wire tray to cool completely.

• As soon as cold, transfer to an airtight container to store.

• ENJOY!

• This cookie dough is perfect for freezing. It will hold in the freezer for a few weeks. Just roll it into a sausage, wrap in clingfilm and pop into the freezer. Cut a few slices off and pop into the oven for 12-15 mins at 190°C.

info@enhancewellness.ie

Neasa

The post Peanut butter Chocolate Chip Cookies appeared first on Enhance Wellness.

It’s very easy to think that children don’t suffer from aches or pains, and that adults are the only ones that need to be physically pampered from time to time. 

However, any parent who’s had to cope with the worry of watching their children teething, fighting off infections (very common in the under-developed immune systems of children), suffering ear/eye problems, insomnia, digestive issues or confidence problems are very aware of the fact that children do need to be pampered too!

Every parent wants to see their children and babies happy and healthy, and reflexology is undoubtedly one of the best natural alternative medicine to achieve this. It involves gentle pressure applied on the feet to help stimulate the proper functioning of organs and body systems, as well as strengthening the immune system against all types of diseases. For parents, it’s a very rewarding way to help children in their early years and it may be applied without any problems. It is simple, nurturing and safe.

10 Benefits

• It’s a very effective way for parents to help their children to be healthy. It promotes an emotional bond between parents and children and is easy to learn if the parent is interested in being the one who performs the massage.

• Helps balance the organs, body systems and emotional energy.

• Stimulates blood circulation, helping to deliver fresh oxygen and nutrients to all body cells.

• Stimulates the functioning of the endocrine glands, which produce hormones, etc.

• Balances the body’s vital energy to help combat muscle and back pain, and can help reduce headaches, migraine, eye problems, and issues such as glue ear.

• Supports the body’s defences against respiratory problems such as colds, coughs, sore throats and tonsillitis.

• It helps to relax children when they are upset or crying. It helps them sleep, combats insomnia, which in turn improves concentration on school days.

• Reflexology helps to regulate the digestive system. One of the problems that can occur in the first few months of life is colic, which is due to the development of the immature digestive system. Reflexology can help regulate and reduce the symptoms of colic and can also combat diarrhoea or constipation – it helps to tone the intestines and encourage their smooth operation.

• It helps to strengthen and balance the immune system. This is very important as it can help the child to fight the germs and foreign bodies that fill their environment. A strong immune system can prevent infection and allergies for the rest of our lives. 

• It encourages the self-healing capacity of the body. Unlike conventional medicines, which often focus on treating symptoms rather than addressing the causes of ailments, Reflexology balances and encourages self-healing, making children strong and resistant to infections and diseases of all kinds.

Children grow up healthier and less dependent on doctors and medicines, and will have a growing confidence that their body has an amazing ability to heal and repair itself, with only a little help from us, such as Reflexology, preparing them for lives less dependent on drugs.

Is it safe?

Reflexology is absolutely safe! It even provides beneficial effects, such as relaxation, wellbeing and emotional regulation. The healing power of touch is something that children need to balance their energy system, providing them with confidence and security.

I regularly run baby & child reflexology classes online. This gives parents & primary care givers an excellent opportunity to learn & apply reflexology techniques to their babies & children – and reap the benefits listed above!

Neasa

The post Reflexology for babies & children. appeared first on Enhance Wellness.

Along with batch cooking & constant cleaning, here’s what I had been doing in preparation for labour & birth:

?Pelvic floor exercises.. Something all of us women can do throughout our lives to keep our pelvic floor strong and hold our organs in place!

?Reflexology.. I was at a slight advantage, I know! Because of lock down, I had to work on myself throughout my pregnancy, something you can do for yourself too. Reflexology gives countless benefits to you & your baby’s wellbeing! Book yourself in for some treatments if you can, you won’t regret it, or contact me & I’ll happily send you on some reflex points to help alleviate your symptoms!

?Birthing ball.. I was constantly bouncing and moving around on this, from about week 32 onward. It’s to help the baby get into position for birth.

?Raspberry leaf tea.. This apparently helps to tone the uterus – worth a go drinking 2 cups a day from week 34, and it tastes lovely too if you ask me!

?Resting & Napping.. absolutely guilt free!!

(One of the advantages of being off work is napping when ever you feel like!)

?Walking.. I tried to get out for a walk everyday, my energy levels dipped a bit towards the end, so a short walk was plenty for me some days. It’s important to stay fit for labour! When I’d get home from my walk, I’d usually have a nap/rest!

?Hypnobirthing.. I’d been listening to the GentleBirth app a lot, where there are meditations, affirmations & hypnosis to listen to in preparation for labour. I have been listening to it postpartum too! It’s just great for getting you into the best headspace & we all know how important mindset is!

?Stretching.. & a little Yoga and Pilates. I wasn’t very consistent with the latter two, but I listened to my body and took to the mat when I felt like it.

?Bathing.. I love having baths. They help me to relax, wind down & soothe aching muscles. Add Epsom Salts and bubbles… blissful.

?Essential oils.. all depending on how I feel, they’re excellent for emotional support. I always diffuse oils to uplift my mood or to help me to relax & feel grounded. Check out previous posts on what dōTERRA essential oils can help relieve symptoms of pregnancy.

?Perineal massage.. recommended from week 34ish to help reduce your chances of tearing during childbirth.

?Massaging my bump.. I’d been using mainly oils or oil based products on my tummy after my shower each day to help keep the skin supple and ultimately keep stretch marks to a minimum. The baby loves this little massage too, it’s a fab way to connect!

Let me know of any other suggestions/recommendations that you have tried & tested – I’d love to hear about them!!

Don’t forget to share with your pregnant friends!!

info@enhancewellness.ie

Neasa x

The post Pregnancy: Preparation for labour & birth appeared first on Enhance Wellness.

95g plain flour

60g cocoa powder

115g chocolate (plain/dark)

170g butter

250g caster sugar

2 eggs

1 teaspoon vanilla extract

Chopped nuts or extra chocolate (add in at end)

Method:

Grease & line a baking tray

Preheat oven at 180 degree (fan assisted)

•Melt chocolate & set aside to cool.

•Melt butter & set aside to cool a little.

•Add sugar to melted butter & beat well (2mins).

•Once butter & sugar mixture is creamy, add 2 eggs and vanilla extract. Beat well until light & creamy.

•Add melted chocolate & beat well.

•Gently fold flour & cocoa powder into mixture.

•Fold in nuts or extra chocolate if using.

•Transfer mixture to baking tray.

•Bake for 25 minutes, no longer (they’ll be gooey).

•Allow to cool in the baking tray, cut into squares & place on a wire rack.

ENJOY!

info@enhancewellness.ie

Neasa

The post Gooey Chocolate Brownies appeared first on Enhance Wellness.

Covid-19 is what’s on everybody’s mind as we face into the winter, but as the weather turns colder and more damp, the usual cold and flu viruses are also doing the rounds – thriving on the fact that colder conditions dampen our immune response.

To help keep ourselves healthy & strong, and to keep beds available in our hospitals for those who really need them, we should be looking at ways to help ourselves keep our immune systems in efficient working order! As well as eating a healthy and varied diet with plenty of fruit and vegetables, drinking lots of fluids and getting sufficient sleep and exercise outside – we can also help ourselves by doing reflexology on ourselves now that we can’t go out to enjoy a treatment!

Reflexology has been found to be very effective when dealing with seasonal illnesses, and colds and flu are no exception. The main symptoms – headaches, congested or tight chest, blocked sinuses, runny noses, sore throat, low energy levels, muscle aches, feeling hot and cold and having swollen glands in the neck – can all be helped.

The lymphatic system is a network of channels and glands that helps defend against infections and fight these by carrying immune cells throughout your body and remove excess fluid. It works directly with your cardiovascular system to keep blood and lymphatic fluid levels in balance and flush toxins out of the body. When your lymphatic circulation slows it can cause fluids that normally carry waste away from the cells to become trapped and stagnant. The toxins start accumulating and immune cells are not being delivered to the areas of the body where they’re needed therefore compromising your body’s ability to fight infections and diseases. Your immune system is weakened. That’s why it’s important to stimulate the organs involved in your immune system in order to keep your lymphatic circulation going.

Reflexology could:

• stimulate our immune system and boost our immune response so we can fight off these seasonal germs.  This will, in turn, help the swollen glands to reduce, as the infection is fought off.

• balance and stimulate our respiratory systems (throat, tonsils, lungs, chest area) to get rid of excess mucus. In my experience, it encourages clients to cough a lot, which has been just as effective as taking an expensive expectorant and my lungs feel more open.

• boost our feel-good hormones (such as endorphins, melatonin and serotonin) which act as natural pain-blockers, so those sore throats, muscle aches and headaches will feel much better. In addition, melatonin encourages sleep and it is a strong antioxidant and ant-inflammatory, so this will also help those swollen glands, sore sinuses and headaches.

• stimulate the facial sinuses to clear themselves of mucus, so your breathing will become easier.

• encourage relaxation which will help you to get a good night’s sleep. This is essential for healing. Reflexology also increases energy, so you won’t feel quite so lethargic and run down.

So Reflexology can tackle all the main symptoms of a cold or flu virus, meaning that you’ll feel better faster and have the energy to carry on with life. Better than that, it tackles the reasons behind the symptoms so that you’ll actually heal faster from the inside out.

It is a very gentle and nurturing treatment so if you’re feeling grim, just being pampered could help – you’ll leave feeling relaxed and supported, hopefully breathing more easily, in less pain and with maybe with higher energy levels. Why not give Reflexology a try the next time you have a cold and find out if it could help you recover quicker without the need for painkillers and expectorants. (Once all of these restrictions are lifted)!

Here are a few points for you to work on yourself: (work these points for a few minutes, numerous times throughout the day, consistency is key!)

Have your partner or a family member work on your feet when you’ve a chance to relax and put the feet up, maybe while watching tv or reading. Have them focus on these specific points and using firm pressure. Working on your hands is a fantastic alternative, if you can’t reach your feet and it’s a lot more accessible during the day or whenever you think of it!

I hope you feel some benefit from using these tips, if you’ve any questions or would like reflex points for other issues, please feel free to get in contact! Take care & stay safe.

Neasa x

E: info@enhancewellness.ie

The post It’s officially Winter! appeared first on Enhance Wellness.