Using the 5 main Acupressure Points in your Hands

Sometimes you can feel a bit stressed and under the weather, but it isn't always convenient to have a lie down.  While giving your feet a massage is very beneficial it isn't always practical to do this, so it is good to know about some alternatives you can try.  Our hands are amazing things and I have been getting some pain in my right hand, which apparently would indicate my intestinal area.  This is very interesting to a sufferer of IBS.  However it got me thinking about the benefits of giving our hands a massage and how this can help.

A pressure point, which can be a sensitive area of tendons, muscles, ligaments, or simply a nerve cluster, is often utilized in therapies by masseuses. Shiatsu and acupressure both focus on these pressure points in your body to treat certain ailments. Your hands play an important role in pointing therapy, as there are many acupressure points in the hand. These points have direct connections to different organs of your body, which means you can stimulate these pressure points to alleviate pain in different body organs. Keep reading to learn more about different acupressure points in hand.

How Many Acupressure Points in Hand?

According to Chinese studies, your body has 340 known pressure points, 28 of which are in your hand. You can identify those pressure points and massage them to enjoy amazing benefits that pressure therapy has to offer. In case you don't know much about different acupressure points in your hand, you can simply rub your palms together until hot. This will help stimulate different points in your hand, but the following contents will tell you more about some specific pressure points that help treat different ailments.

5 Main Acupressure Points in Hand for Self Treatment

As mentioned already, different acupressure points in your hand will offer different benefits. Here's a bit more about specific points that are connected to specific body organs.

1.  Hand Valley Point

It's among the most popular acupressure points used to heal different problems in your body. Situated between your pointer finger and thumb, this acupressure point helps you get rid of stress, migraines, headaches, shoulder tension, toothache, constipation and neck pain. Stimulating this point will also help remove excess heat from your body.

2.  Base of Thumb Point

It is also one of the popular acupressure points in hand for self-treatment. You can find this acupressure point right at the base of your thumb just about your wrist. Locate this point and apply firm pressure using the thumb of your other hand. Regular stimulation of this pressure point will help you find relief from coughing and breathing problems.

3.  Wrist Point 1

If you always find yourself under stress and want a simple yet effective remedy, you should consider stimulating wrist point 1. It works effectively to relieve stress. Many people use this point for self-treatment and often get amazing benefits. This wrist point is located on your wrist and is in line up with your little finger. Once you locate it, apply firm pressure on this point for some time regularly. Stimulating this point will alleviate stress and improve your emotional state as well.

4.  Inner Gate Point

If you wonder how you can treat your nausea, here's a great solution. Locate inner gate point, massage it, and relieve nausea. You can find this pressure point on your wrist. It is about 3 cm from the crease of your wrist. Once you locate this point, use your thumb to massage it and apply firm pressure for some time. Massaging it regularly will help treat indigestion problems, stomach pain, nausea and anxiety.

5.  Thumb Nail Point

You can find this acupressure point on the outside lower corner of your nail. Please note that it will be on the lower left side when you're locating it on the right thumbnail. Locate it and apply firm pressure or simply massage it for some time to stimulate the point. Applying pressure to this point will help relieve negative emotions.


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How can I stop my feet from Smelling?

Sometimes we get smelly feet.  It could be the shoes we are wearing (see my previous blog on how to deal with Smelly Shoes) or it could be that our feet are the problem.  Some of the tips that I gave on how to deal with smelly shoes will apply here, but it is always good to think about your Foot Health from all angles.  

Smelly feet - the medical name is bromodosis - can affect anyone. It can be embarrassing and uncomfortable. The main cause is sweaty feet and there are simple steps you can take to help prevent this.

What causes sweaty and smelly feet?

The main causes of sweaty and smelly feet are:

• Wearing the same shoes every day. Feet become smelly if sweat soaks into the shoes and you wear them again before they are dry.
• Poor personal hygiene.
• Hormonal changes can cause feet to sweat more, so teenagers and pregnant women are especially prone.
• If you are stressed.
• A condition called hyperhidrosis, which causes you to sweat more than usual.

Preventing smelly feet

• Use a spray deodorant or antiperspirant on your feet. A normal underarm one will work just as well as a specialist foot product.
• When you have dried your feet with a towel after a shower or bath, dab between your toes with cotton wool dipped in surgical spirit.
• Put detachable medicated insoles in your shoes. These have a deodorising effect.
• Try foot-fresh socks. These are impregnated with chemicals to discourage the bacteria that break down the sweat and cause a smell. Some sports socks have ventilating panels to help keep feet dry.
• Wear leather or canvas shoes. In the summer, wear open-toed sandals. Go barefoot at home if you can safely.

Sweaty feet can be treated with an antibacterial foot scrub, but avoid using these scrubs if you have broken skin or eczema.

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5 Hidden dangers of going barefoot in the summer

Some people love to go barefoot and with sunny days upon us it is tempting to kick off your shoes and run around with bare feet.  However, while it may feel lovely to have your feet all free and bare, there are some things you should also consider.

 
New research suggests that kicking off your shoes can help strengthen your feet, legs, and lower back, avoid foot problems like hammertoe and bunions, and even minimize the sweaty environment where bacteria and fungi thrive. But walking without shoes has many hidden dangers: stepping on sharp metal or glass; picking up a stray virus, or a bacteria; not to mention risking breaking or severing a toe.

1. Apply sunscreen to the top AND bottom of feet. Feet burn easily - especially sensitive soles that aren't used to the sun.
2. Keep your tetanus shot up to date. Tetanus is fairly easy to contract if you step on a sharp object.
3. Wear flip-flops when walking around pools, wet grass, and locker rooms. Moist environments encourage fungi, viruses, and bacteria to grow and can break down skin's natural water barrier. The anti-slip surfaces you find around pools can also scrape your feet, leaving them more susceptible to infection.
4. Keep your shoes on if you have diabetes. The risk of complications for diabetics outweighs the benefits of going barefoot. Diabetics may not be able to feel a minor injury and their impaired circulatory system may prevent normal healing.
5. Use common sense. Never go barefoot around a campfire or grill, where you're at high risk for burning yourself. And never, ever, operate a lawnmower without wearing shoes. It may sound obvious, but several people a year experience serious injuries from going barefoot in situations where common sense would say it's dangerous.
   

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How to Stop your Shoes Smelling

Sometimes we are faced with the fact that our shoes are a little more present than we would like them to be.  No one wants to draw attention to themselves for the wrong reasons and smelly shoes are one area that we can easily remedy with some simple changes. 

 

Choosing the Right Shoes. Wear shoes that fit you. When your shoes don't fit you, your feet could sweat more than usual (aside from being incredibly uncomfortable). Wear shoes that have breathable fabrics.   

Giving Shoes a Break. Alternate shoes. Avoid wearing the same pair of shoes two days in a row. 

Personal Hygiene. Wash your feet every day or every other day with antimicrobial soap. If fungus or bacteria is what's causing your feet and shoes to smell, it's a good idea to attack the smell at the source. Put deodorant on your feet. This might sound weird, but keep in mind that your feet sweat too. Buy a stick of deodorant that is meant only for your feet.

Use Powder.   Antibacterial powders for the foot are best. 

Baking Soda. Deodorize with baking soda. Sprinkle a bit into your shoes every night when you take them off. Before you put your shoes on in the morning, take the shoes outside and clap the soles together to get rid of excess powder. 

Freezing the Shoes. Put your shoes in freezer-size sealable plastic bags (one per shoe, if necessary) and put them in the freezer overnight. 

Try antibacterial socks. 

Insoles or Linings.  

• Cedar insoles as Cedar has anti-fungal properties and is often used to deodorize clothes.   
• Put in odor-control insoles.   
• Use silver shoe linings. Linings containing silver are anti-microbial and can inhibit the growth of odor-causing bacteria. 

Washing the Shoes. If your shoes are washable, give them a bath.  

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How to Choose Running Shoes

"Trying to find the right running shoe for your needs can leave you feeling bewildered and confused especially when you see so many different types. Buying the wrong running shoes can leave you injured and unprotected and by the time you have found the correct ones you may have wasted money too.
This is why I have decided to take the mystery out of choosing running shoes by explaining what the terminology means."

Maximum support running shoes

This category is the most supportive and controlling, and are designed to slow down excessive pronation. They include features like medial posts, which are higher density materials on the inner side of the midsole to stop it from collapsing as the heel everts onto it. They tend to have a carbon rubber outer sole for durability and are built on a straight last (mould), which offers maximum ground contact and stability.

Structured cushioned / stability shoes

These shoes offer a good blend of motion control and cushioning. They are not as heavy and controlling as maximum support running shoes, but still offer excellent support. This is the most popular category of training shoes and are generally built on straight or semi curved lasts to offer ground contact stability.

Cushioned / neutral trainers

Cushioned shoes generally have no motion control features and are lighter. They are built on a curved or semi curved last to encourage faster movement and feel softer under-foot. This shoe is great for neutral foot types who are less than 13 stone in weight and orthotic wearers. If you have a neutral foot type but are over 13 stone in weight, consider structured cushioning shoes, which offer a little more support.

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7 Ways to Find your Motivation

Do you ever have days when you are oh so unmotivated?  All you want to do and you don't really want to do that either is to sit in front of the TV drink sugary drinks, eat Doritos and Chocolate until you feel unwell.  It happens to us all, but when it happens you need to find ways to pick yourself up, dust off all those negative emotions and carry on. 

Today is the day. It’s time to make the most out of your life: and that means, it’s time to learn how to get motivated. There are no second chances. So if you’ve been feeling lazy, down, procrastinating – whatever. Enough – it’s time to break out of your motivational funk.

1. Find Your Mantra A mantra doesn’t have to be long – it just needs to get you excited. 
2. Remember Your Peak Moments  These are moments of triumph and they remind me who I am, what I am about – and why I am chasing my unique goals.
3. Get Active. There is SO MUCH research out there about the benefits of exercise – including boosting your mood.
4. Motivate Yourself Daily. Motivation builds upon itself.
5. Remember This Moment Is Precious.  Dont know how to get motivated, even when you know needs to be done? Remind yourself that if you waste this opportunity, this one chance, you’ll never get another. Your minutes, hours and days come around one time – and it’s up to you to live the life you want, right now. You were not born to fail. Each moment of your life is important – remind yourself of that, and feel the motivation build inside you.
6. Don’t Let The Slump Start.  It’s the little things that lead to a motivational slump. It’s skipping one workout to hang out with friends, then two.
7. Get Off The “Failure Treadmill" No Motivation = Fail.  Once people have started to fail, it gets harder to get motivated – often until they hit rock bottom and have nowhere to go but up. So if you find yourself in a toxic cycle of failure – you’ve got to break out of it. You need to start getting some small wins – so you can feel the benefits of taking action in your life.
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7 Stretches to do when you get up

It is easy in the morning to simply roll out of bed, throw on some clothes and then carry on with your day.  However, a good Stretching routine in the morning can be very beneficial and will help ease away any aches and pains.  It will also make you feel revitalized with more energy and more ready to face the day ahead.  Stretching can also help protect your body from injury as it will help loosen up any tight muscles.

1. Calf Stretch

Standing shoulder-length apart put your hands on a wall or chair. Keep your heels on the ground and knees straight while leaning into the chair or wall.
Complete: 3-5 sets x 30 seconds. 
The calf stretch relieves foot, shin, hip, and knee pain, and can safeguard the Achilles tendon.
2. Quadriceps Stretch
Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Keep your knees even as you bend your right knee back. Continue to keep your body straight as you hold this stretch, feeling it on the top of the quadriceps.
Complete: 3-5 sets x 30 seconds.
Stretching the quads can help improve knee and back pain in addition to improving circulation and even help reduce stress.
3. Shoulder Stretch
Stand shoulder-width apart, raise your right arm to shoulder height, and move it across the front of your body. With your left arm pull the right arm as close to the chest as possible and hold. Switch arms and repeat.
Complete: 3-5 sets x 30 seconds.
The shoulder is one of the most delicate joints in the body, this shoulder stretch helps improve flexibility and mobility.

4. Triceps Stretch
Keeping feet shoulder-width apart raise your right arm over your head. Bend your elbow so that your right hand is reaching for your left shoulder. Use your left hand to pull back on your right elbow. Hold and switch arms.
Complete: 3-5 sets x 30 seconds.
Although a small muscle group, the triceps help support the shoulder and biceps. Maintaining mobility and flexibility is critical for athletic longevity.
5. Runner’s Stretch
Sit down with one foot tucked in while the other is facing straight forward. Lean forward with your arm extended trying to grab your foot. If you cannot grab your foot, lean forward until you feel your hamstring stretching.
Complete: 3-5 sets x 30 seconds.
The runner’s stretch is a great combatant against hip and knee pain, which is prevalent among avid runners. 

6. Butterfly Stretch
Sitting down, take both feel and align your heels and feet so that they're touching, then gently press down on your thighs with your elbows until you feel your groin area being stretched out.
Complete: 3-5 sets x 30 seconds.
This stretch opens up the hips and thighs to improve flexibility.
7. Standing Side Stretch
Standing straight up grab one hand over your head with the other and gently lean to each side while pulling on your hand slightly to engage your muscles between the ribs.
Complete: 3-5 sets x 30 seconds.
The standing side stretch safeguards the core, lower back, and spine. The stretch even assists with stimulating the digestive tract if you’re experience gastrointestinal issues.
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Why walking in Flip Flops is Bad for your Feet

Here is a short clip of a woman walking in flip flops, which perfectly shows how flip flops do not support your feet when walking.  Keep your feet happy.

9 Ways to Resist Chocoalate

I have been having a few days where I am just craving chocolate and instead of having a little bit in moderation I have been having several pieces of chocolate!  In fact I am having enough to know I have had more than enough.  Truth is I know I am not hungry, so what should I be doing to help deal with this?  Remember we all drop off the chocolate bandwagon once in a while and it is nothing to be ashamed of.  Just pick yourself up, make a few simple adjustments and carry on.  

Be realistic and don't be pessimistic. If you make a decision to completely deprive yourself of chocolate, your habit may well escalate!   

Allow yourself to truly love the chocolate that you do eat.

Change the type of chocolate that you eat. Reducing chocolate intake can be achieved by improving the selection of chocolate you do eat. Out with the over-sugared, fat-saturated common chocolate bars ("candy chocolate") available everywhere, and in with the more expensive, refined, and darker, more pure chocolate brands.
Schedule occasions when you can indulge in eating a little quality chocolate. 

Stop tempting yourself with chocolate. A simple response to preventing your Pavlovian salivation is to remove chocolate from sight and to cease stashing it in large quantities in places where you can easily access it, such as at home, in your bag, or in the office. 
Eat other food before chocolate. If it's mealtime, eat your meal first. If it's snack time, eat healthy snacks such as carrot sticks, nuts and seeds, gum, fruit, small amounts of dried fruit or celery sticks before having a piece or two of chocolate. You may not even want the chocolate with the other flavors in your mouth.
Drink water. Sometimes it is easy to confuse being thirsty with a craving for sweets or chocolate.

Consider whether your daily chocolate cravings may be a form of food addiction. Chocolate contains chemicals that make us feel good, namely the neurotransmitters serotonin, dopamine and phenylethylamine. 

• It may be the fat and/or the sugar, it may be the caffeine or theobromine, or it may be other elements in chocolate that cause the addictive nature. To test this, cut out candy chocolate (high in sugar and fat), then proceed to switching from chocolate to cacao. In this way, you might discover which part of the chocolate eating has caused the addition and you find chocolate or cacao that you can consume without ending in a chocolate addiction. Try raw cacao nibs. With cacao, you get all the benefits of chocolate (high magnesium content, the neurotransmitters, and a chocolate high) without the unhealthy additions of sugar and fat.
• Keep a journal that records both when you eat chocolate and the feelings associated it.
• You might like to consider chocolate perfume, chocolate bubble baths, chocolate soap, chocolate scented candles or other sources of chocolate scents as a way of meeting your need for the uplifting side of chocolate without actually having to consume it as well.

Brush your teeth. Giving your teeth a clean may stop you from wanting to eat.

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The power of Goat Yoga

For those of you that have not heard, you can have goats join you for a good session of Yoga.  It appears these funny little creatures, with their love of climbing onto things and their own unique sense of humor are perfect to help people in their Yoga.   I don't know how I would find this and I did wonder if I could get my cats to help me out, but it seems there are people that are finding great benefit from sharing their Yoga sessions with goats.

This extraordinary form of Yoga started in the US and now people across the UK can now sample the delights of this form of Yoga practice.

Forget the downward dog and the cat stretch, this is the latest yoga craze – the trampling goat.

Holding a stretch while a pygmy goat balances on your back has proved so popular with yoga devotees in America that the method has been brought to the UK.

It was created by US farmer Lainey Morse, who said her goats got her through being diagnosed with an autoimmune disease and a divorce. 

Attempting to restore your spiritual balance with a small goat perched on your back might not sound that relaxing but instructors insist it is very therapeutic.

‘In our first class we had goats clambering on our backs, licking our toes, chewing our hair and nibbling at the yoga mats, which was quite hysterical really,’ she said.

‘And humour makes yoga more therapeutic for people who might be going through a difficult time.’ 

Anyone struggling to imagine how a goat might help them unwind will be surprised how light and gentle their hoofs feel, she says. 

‘They place one hoof on, then before you know it there’s an angora goat on your back. 

'The longer you’re still, the more likely they are to climb on you, which encourages people to be calm and relaxed.

Leading animal behaviourist Dr Roger Mugford said it was no surprise yoga pupils found the presence of goats therapeutic.

‘These animals can lower the heart rate because they release the “cuddle chemical” oxytocin, which produces the same type of feelings as when a mother looks at her baby or a lover looks at their partner,’ he said.

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Five Benefits of Outside Morning Yoga Sessions

I was VERY good this morning and got up early to go and do a Yoga class, which was great and a fantastic way to kick start the day.  Furthermore it was done outside so there was the added benefit of catching the morning sun before it became too hot.  However, it did mean I missed doing my morning blog, so today my blogs are rather close together.  That aside it did make me think on what the benefits of doing an early morning yoga session are.

 

Here are few benefits of practicing yoga in the morning.

It has been scientifically proven that the morning rays of the sun are very good for our body and if you have decided to take yoga classes, it is important to set an intention for the practice. This intention or Sankalpa will actually give your mind stillness and develop self-trust and confidence. But the intention has to be there first because that will shape the rest of your day, and will give you a focus throughout the hours that follow.

Salutation to our sun, Surya Namaskar

The practice of sun salutation leads to better blood circulation and stretching of our muscles. Also more oxygen is supplied to all parts of our body and especially to our brain which is then allowed function at higher level and you will carry forward this energy all through the day.

Pranayama is nothing but advanced breathing technique

We all breathe without thinking but the fact is we do not know the first thing about it. Pranayama is the amalgamation of two words from Sanskrit the ancient language of India. Prāṇa means breath or “life force” and Yama is to restrain or “control the prana”. When this breathing technique is done in the crisp morning air our body is supplied with high level of oxygen and when that happens we feel rejuvenated and reinvigorated. All the stress in the body just melts away like the snow in summer. This allows our mind to become still and the body relaxed.

Yoga in the morning helps us release endorphins 

Endorphins are a naturally occurring chemical in our body and is realized when we are happy. It has been agreed by doctors when we exercise our body releases endorphins and practicing yoga in the morning does exactly that.

Yoga in the morning will clear your head and fill your body with positive energy

When you are more focused and happy it becomes easy to prioritize work and you are able to tap into this throughout the  day without feeling any stress.

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How Essential Oils can Help you Sleep Better

Sometimes you can feel a bit wound up and stressed before going to bed so I was thinking how can Essential Oils help you to Sleep better. Interestingly you can apply some essential oils to your feet. The environment you are in may also affect your sleep so consider the room you sleep in and if there are any distractions there that are keeping you awake.

Understand how essential oils aid sleep. Using essential oils will not cure your insomnia or the root cause of it. However, essential oils can help you calm down and relax before bedtime and may help you fall and stay asleep.

Know the best essential oils to aid sleep. Each essential oil has a different effect on the body and mind.

• Chamomile essential oil is a powerful calming agent. It can also help lift mood and aid depression.
• Lavender essential oil is an excellent choice to relieve stress, but can also be used as an anti-depressant, and sedative.
• Marjoram essential oil can help ease anxiety and stress, fight fatigue.
• Valerian essential oil can help relax and calm you, and may aid occasional insomnia.
• Vetiver essential oil can help relax and calm you, and may help you fall and stay asleep.

Using Essential Oils Topically for Sleep

• Giving yourself a gentle massage with essential oils before bed will help relax you and relieve tension. Applying some essential oil to places such as your feet and temples can have a similarly calming effect. By applying these essential oils your body, you may help yourself fall asleep more quickly. 
• Spritz essential oil on bed linens. If you don’t want to put an essential oil on your skin because it is sensitive, spritz it on your bed linens. The scent will help you relax and may help induce sleep. 
• Use candles or scent diffusers. Candles made from essential oils and scent diffusers that heat essential oil can have the same calming effect as a bath or a massage.

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Be Safe When Walking in Hot Weather

With the hot weather upon us it is easy to go outside without really thinking about the affect it has on our body.  This is particularly true when we go for a walk even if it is just around your local area.  Just remember to be safe and enjoy the nice weather. 

12 Tips for Walking in Warm Weather

Help your body handle the heat with these stay-cool strategies for summer

1. Start Slowly

2. Be an Early Bird or a Night Owl: Plan for your fitness walk in the early morning or early evening to avoid the steamiest part of the day--usually between 10 a.m. and 2 p.m.

3. Protect Your Skin: Apply a sunscreen with an SPF 15 or higher about 30 minutes before heading outside.

4. Choose Appropriate Workout Clothes: Wear lightweight, light-colored clothing or moisture-wicking materials

5. Get Fitness Framed: Block UVA and UVB rays with a pair of sporty sunglasses.

6. Ice Your Thirst: Freeze a half-full water bottle and fill it before you head outside. Take sips regularly while you're walking.

7. Sip Sports Drinks

8. Switch Your Shoes: For warm-weather workouts, you need lightweight, ventilated walking shoes and socks that wick away sweat.

9. Reduce Friction: Be aware of areas where skin rubs against skin--between your toes, thighs, and under your arms.

10. Seek Out Shade

11. Check Your Heart Rate: Cardio exercise combined with scorching temps can put some serious stress on your body; heating body temperatures and jacking up your heart rate. 

12. Listen to Your Body

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Walking to help you sleep better

I have been talking a lot about walking lately as I think it is a simple and effective way to exercise that most people can do.  I then started to think does walking help you to sleep better?  I guess if a walk in the morning can invigorate you and start you off for the day then why can the opposite not be true when you walk at night to help prepare you for sleep? 

 

Walking to a good night's sleep

Struggling to sleep? Forget exercise and potions: a hot bath and a long walk is the best, says Professor Jim Horne.

Sleep scientists have, however, found various enjoyable waking activities which are effective in bringing a sounder sleep.

‘Brain exercise’ leading to deeper sleep comes not so much from crosswords or suduku but from spending a few hours walking in a changing, interesting environment, looking around and absorbing what is going on. Window shopping, sightseeing; anything new and different enough to hold your attention will do. Having conversations and meeting new people adds the important ingredient of novelty, putting further agreeable demands on one’s mind and brain. All this new stimulation makes the brain work harder than staying indoors surrounded by familiarity. Reading or watching TV only engages relatively small parts of the brain, unlike getting out and about. Similarly, seeing an exciting film is still too passive - one has to be moving purposely, interacting with your surroundings. A multitasking parent, juggling various activities at once, may be comforted to know that their efforts may help them sleep well later.

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Walk to Relieve Stress

In light of the sad events in the UK with innocents killed at Manchester Arena at the Ariana Grande concert, it got me thinking about how hearing about things like this on the news can affect us.  It is natural to be angry and saddened by occurrences such as this, but it can also make us feel anxious and a bit unsafe in our own country.

I then thought, does walking help relieve stress? Does doing this simple form of exercise help us to overcome those feelings of anxiety and stress that we sometimes feel?

How To Walk To Relieve Your Stress

What Makes You Want to Walk?
When we posed that question to a number of walkers a few years back, we expected to get answers like "to lose weight" and "to get in shape." But we were delighted by the number of people who commented on walking's emotional benefits—in particular, its ability to relieve stress.

Aerobic exercise of any kind has the power to calm jangled nerves and improve bad moods. And when it's done every day, it can enhance self-esteem and combat depression. Indeed, research has shown that a brisk 20- to 30-minute walk can have the same calming effect as a mild tranquilizer.

Why is walking—or any physical activity, for that matter—such a potent stress reducer? Many experts cite its ability to trigger the release of endorphins, potent brain chemicals that relieve pain and stimulate relaxation. Simply put, the higher your level of endorphins, the greater your sense of calm and well-being. No wonder walking can make you feel so good.
 

 

 Stroll Toward Relaxation

During the 16 weeks of the study, the people who meditated while they walked reported decreases in anxiety, along with more positive and fewer negative feelings about themselves. n fact, the benefits were equal to those associated with brisk walking. Even better, they were evident after just one session, and they lasted for the duration of the study.

By comparison, the people who walked at a low-intensity pace but didn't meditate showed no improvements until the 14th week, and even then, the effects weren't as significant. On the other hand, the people who engaged in mindful exercise experienced results that were very similar to those reported by the walking-plus-meditation group, suggesting that other mental techniques could yield stress-busting benefits.

According to Rippe, one of the most impressive findings from this research is the immediacy with which walking can relieve stress. The study also provided good news for those who aren't able to engage in high-intensity exercise: They can capitalize on walking's stress-busting effects just by practicing meditation or another mental technique during their strolls. And for those who find relaxation exercises tedious or boring, the study proved that a brisk walk can do just as good a job of short-circuiting stress.

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Manchester Arena - People in our prayers

Devastated to hear the news of this horrific attack.  My heart goes out to victims and families of this senseless crime.  Blessings to the emergency services who are dealing with this terrible situation.  You are all in my thoughts and prayers.

Suicide bomber strikes at Manchester Arena: Twenty-two people are killed and 59 injured in terrorist attack as 'nail bomb near the exit' explodes, ripping into teens leaving packed Ariana Grande gig

• At least 22 people killed after explosions rang out at the end of an Ariana Grande gig in Manchester Arena
• Video footage showed thousands fleeing in tears from the venue, many covered in blood, when gig ended
• Armed officers surrounded venue and bloodied concertgoers pictured being helped by emergency services
• Horrifying video footage showed petrified children leaping over chairs and barriers as they tried to escape
• Police confirmed the suicide bomber died at the venue after an improvised explosive device was detonated 
• 23-year-old Grande tweeted: 'Broken. From the bottom of my heart, I am so so sorry. I don't have words'

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The Benefits of a 10 minute walk after a main meal

Just been out for a really delicious curry and it got me thinking.  Is it good to take a walk after having a meal? It appears it is not only good, but for people with health conditions such as diabetes it could be really beneficial.  But thinking it about it, good practices while we are healthy are good too as they can be preventative measures to stop conditions like diabetes developing.  Diabetes is a devastating disease and I think 10 minutes to take a walk after a meal is a simple and effective way to help stay healthy.

A 10-minute walk after a meal 'good for diabetes'

"Short stroll after meals better for blood sugar than walks at other times," says The Daily Telegraph.
The story is based on a study which aimed to see whether taking a 10-minute walk after a main meal resulted in lower blood glucose levels than a single 30-minute walk each day for people with type 2 diabetes.
The study, which involved 41 adults, found that taking shorter, more frequent walks immediately after meals reduced blood glucose by around 12% compared with a single 30-minute walk.
The greatest benefit was seen after the evening meal when carbohydrate consumption was high and participants tended to be less active.
The researchers did not explain why a post-meal walk was more effective at lowering glucose in the blood. However, they believe a short stroll after every meal could reduce the need for insulin injections which can help people better manage their weight.
Researchers say current physical activity guidelines should be changed to specifically include post-meal activity, especially after meals with lots of carbohydrate, such as bread, rice, potatoes and pasta.
There are 4 million people living with diabetes in the UK and 90% of those have type 2 diabetes, according to Diabetes UK. Type 2 diabetes occurs when the body doesn't produce enough insulin to function properly, or the body's cells don't react to insulin.
Due to the short duration of this study we can't be sure that the effect seen in this research would last and lead to an overall improvement in blood glucose levels and diabetes control.
However, the findings are interesting and if confirmed by further research, could mean this simple lifestyle change would benefit people with diabetes. 

The researchers did not explain why a post-meal walk was more effective at lowering glucose in the blood. However, they believe a short stroll after every meal could reduce the need for insulin injections which can help people with diabetes to better manage their weight.
The findings of this research are certainly interesting and if they are confirmed to be accurate by further research, it would mean this simple lifestyle change would benefit people with diabetes.

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Benefits of walking

A glorious Monday morning and what better way to start the week than with a nice walk.

Think a daily walk can't do much for your health? Actually, walking has numerous benefits, whether you're trying to lose weight, boost your energy levels and mood, or clear your mind. Just 30 minutes of walking a day can put you on a path to reduce your risk for stroke, diabetes, high blood pressure and forms of arthritis.

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How to give yourself a foot massage

As I was Feeling a bit tense I thought some tips on how to give yourself a foot massage might be useful and beneficial.  Give it a try to help yourself relax and unwind.

 

Easy Foot Massage

A great way to start a foot massage is to soak your feet in a bowl of warm, scented water.
Fill a large bowl with warm water and add a couple of drops of your favourite essential oil (lavender and peppermint are excellent). Put your feet in and luxuriate for as long as you like before starting the foot massage.

Use the photos provided to help you learn how to perform self massage.

1: Rest the sole of your right foot on your left knee and sandwich your foot between your hands, with your fingers facing forwards. Rub your hands backwards and forwards along your foot to warm the whole area.

2: Support the heel of your right foot with your left hand and clasp the toes with your right hand. Energetically squeeze, extend, and flex your toes to increase their flexibility.

3: Still supporting your right foot with your left hand, massage your toes with your right hand by squeezing, twisting, and rolling each one in turn with your fingers.

4: Place one thumb on top of the other, using your fingers to support your foot, and make deep, circular thumb pressures over the sole of your foot. Stroke the area. Repeat the whole sequence (steps 1-4) on your left foot

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10 tips on foot care

Read our top 10 tips on how to look after your feet, with special advice for the over-60s.

Your feet take the weight of your whole body, so foot problems can quickly lead to discomfort and affect the way you walk. This can in turn cause knee, hip and back pain.

Research from The College of Podiatry shows that nine in 10 of us experience some sort of foot problem, with one in five admitting to suffering with foot pain often or constantly.

Foot pain advice for over-60s

If you're over 60, foot care becomes even more important. Age takes its toll: your skin thins, your joints begin to stiffen and your feet become more vulnerable to the cold.

Not only that, but as podiatrist Emma Supple says: "Physically, it gets more difficult for us to get to our feet, and failing eyesight doesn't help."

Emma says: "Go to see a professional for a foot MOT every six months and never put up with foot pain as if it is normal. Your feet shouldn't hurt."

1. Wash your feet often
2. Dry your feet well
3. Moisturise and file
4. Cut toenails carefully
5. Shoe shop in the afternoon
6. Wear comfortable shoes to work and smart shoes in the office
7. Limit time wearing high heels
8. Change your socks often to avoid foot odour
9. Wear flip flops in communal changing areas
10. Don't wear flip flops all the time

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