Welcome to 'Well Being'

Relax and unwind

Help to reduce tension and anxiety by listening to this audio relaxation. Learning to relax can help reduce symptoms of muscular tension, anxiety, insomnia, depression, fatigue, irritable bowel, muscles spasms, neck and back pain, high blood pressure and help to keep stress levels in check.

Now sit back, or even better lie down and place a cushion under your head and under your knees and take some time for yourself to unwind from a stressful day and listen to the audio.

 

 

Restore Body and Mind

 

Becoming more aware of your breathing can be invaluable to improving your health and well being. All too often we sit for long hours at the computer and our breathing becomes shallow. This encourages tight muscles in the neck, a lack of flexibility in the muscles between the ribs and tightness in the upper back. Shallow breathing is often associated with stress and anxiety and learning to breath correctly can reduce these symptoms allowing the body to relax.

Here is a simple method to help you gain a correct breathing pattern.

Place your right hand on your abdomen at the waist line, left hand on your chest in the centre. Notice your breathing pattern. As you breathe in your tummy should rise and as you breathe out your tummy should fall. Notice if your shoulders are rising as you breathe, taking the air more so into your upper chest. This could be an indication you are shallow breathing.

Now breathe normally in through you nose and out through your nose, allow your tummy to make contact with your right hand on your abdomen. This will help you to engage the diaphragm and lower ribs drawing air deep into your lower lunges where oxygen absorption is most efficient. Take a few moments to experience this breathing pattern, relax your neck and shoulders.

Now to deepen the experience of relaxation remind yourself of an aroma, sound or colour that gives you pleasure. As you exhale turn your attention to the weight of your body and surrender your body weight to gravity. If you are holding anxiety and tension you may feel a rise in your emotions. Do not stifle them. Acknowledge them. When a thought comes into your mind, acknowledge the thought and then let it go. Again do not block the thoughts. Maintain the practice for as long as is comfortable. Short spells to begin with is fine.

Practicing little and often helps to calm your mind restoring equilibrium to mind and body.

A superb reference to help you learn and understand the importance of breathing for good health and vitality is ‘The Breathing Book’ by Donna Farhi.

Read, practice and enjoy! Bridgette.

 

The Benefits Of Pilates Matwork Upon The Posture of the Mother, for Optimum Foetal Positioning and Birth by Pilates Teacher Lesley Moran.

Introduction This essay aims to consider the benefits of Pilates matwork during pregnancy for the mother in preparation for birth.

The main focus of the essay will be upon the postural changes of the mother during pregnancy, how this effects optimum foetal positioning (OFP) and the benefits that Pilates can have upon this for birth.

The psychological impact on the mother will also be considered in relation to the holistic nature of the exercises, specific to the Pilates method.

It is important to acknowledge that the Pilates instructor should be fully aware of the exercise contraindications for each stage of pregnancy and should have conducted a thorough screening/ assessment of the client’s suitability for exercise. This should be continually re-evaluated throughout the pregnancy with the client and where appropriate the medical team.

The following stages of pregnancy will be referred to during this essay:

First trimester= conception to 12 weeks

Second trimester = 13 – 27 weeks

Third trimester = 28 weeks to birth

 

 

(Susanne Enzer 2004:44)

 

What affects posture during pregnancy/ birth?

 

Culture and lifestyle

 

 

Many activities of daily living, in western culture, have a general tendency to adopt and foster positions of static flexion: sitting/ slouching whilst watching TV, computer use, driving, predominantly office based occupations etc, all have an impact on muscle balance, postural alignment and the flexibility of the pelvis, spine and shoulder girdle.

 

If not addressed, these positions would have an effect on any person’s posture and alignment, but in pregnancy this will be in addition to the already changing demands put upon the mother as she progresses through the trimesters.

Such postures may also have an effect in late pregnancy as they decrease the amount of space the baby has to move around and position itself in preparation for birth. Space is compromised anteriorly (at the front), encouraging the baby to lie toward the back, posterior part of the mother’s pelvis (Sutton and Scott 1996). The birthing process has become increasingly medical in our culture. Previously adopted upright birthing positions have become less common, with recumberant birth positions, more the norm (Coppen 2005). This term refers to positions whereby the mother is lying supine, with or without a back rest, sometimes with one or both legs suspended (lithotomy), or delivering on her side, with one leg raised. This again encourages the baby to lie toward the back of the mother’s pelvis, which, as we shall examine, has an adverse effect on the position of the baby for birth and impacts on the mother’s spine.

Cultural and societies norms have a huge impact upon the delivery of care and the response to it. In the UK, the phrase, "expected date of confinement" was until recently commonly used and has the suggestion of the mother being passive and inactive. J Rankin (2002) conducted a comprehensive literature search around this issue in attempt to discover the scientific evidence, linking a woman’s activity levels upon her physical and psychological health and birth outcome. Her study concluded that regular exercise has a positive psychological effect on the mother and has no risk in terms of the health of the foetus and birth outcome.

 

 

Culture and lifestyle can also affect a woman’s perception of and emotional reaction to pregnancy and birth and will affect her physicality in terms of body image, self esteem and confidence.

Anatomy of Pregnancy

 

 

 

 

The hormones of pregnancy play a major role in the anatomical, physiological and emotional changes in the mother, most notably; Human chorionic gonadotophin (HCG), relaxin, oestrogen and progesterone.

 

 

HCG is a hormone produced by the embryo until the placenta has become established and is responsible for the nausea and tiredness usually experienced in the first 12 weeks. The mother can feel particularly anxious in the first trimester due to the hormones and the increased risk of miscarriage at this time. It is estimated that 20% of confirmed pregnancies end in miscarriage before 20 weeks (Henderson and Macdonald)

Relaxin is produced from the beginning of the pregnancy, and although peaks at the end of the first trimester, levels can take several months after the birth to normalise, particularly in breastfeeding mothers.

Relaxin alters the collagen composition of ligaments and fibrous tissues, making them more flexible and relaxed.

Muscles that are intersected with a fibrous band, such as the rectus abdominus, pelvic floor muscles and ligaments around the pelvis and sacro iliac joints will be affected.

This is vital during the pregnancy firstly, to accommodate the growing baby but also for delivery, by opening the pelvis inlet and outlet.

However, relaxin affects all joints making them potentially unstable (Dumas and Reid 1997).An increase in laxity can lead to an increase in joint range of movement, which affects the posture of the mother and the potential for injury, such as pelvic girdle pain. It can also cause an exacerbation of pre existing injury.

This must be considered when embarking upon an exercise programme, particularly for mothers with no previous experience of Pilates. The classical rep is contraindicated in favour of pre and evolved Pilates. Exercises must be performed within a safe range of movement with low load and in respect of the contraindications for each stage of pregnancy (see appendix 1).

Oestrogen impacts upon the development of body tissues during pregnancy, such as; placenta, breast tissue and uterus. Before pregnancy a woman’s uterus is approximately 3x2 x1 inches and the shape of a small pear. By the end of the pregnancy this has grown to approx 12x9x9 inches (Balaskas 1989).

This process begins to impact upon the mother’s pelvic and spinal alignment, as by 12 weeks the uterus moves from the pelvic cavity to become an abdominal organ (Rankin 2002).Pilates matwork can improve this alignment from the first trimester and throughout the pregnancy(see appendix 1).

After the fourth month, the growing baby can affect venus return by pressing on the inferior vena cava, one of the main veins supplying the heart with deoxygenated blood, causing supine hypertension. The mother may feel dizzy and nauseas and the uterine blood circulation can become compromised.

It is inadvisable to exercise in supine after the first trimester of pregnancy or around week 24 when the baby suddenly grows. The matwork programme should be adapted to include alternative positions in standing/ sitting and kneeling (see appendix 1).

Progesterone affects the smooth muscle tissues within the body and therefore helps the cardiovascular system cope with the rising demands placed upon it during pregnancy (Rankin 2002).

The influence of the hormones and the changing shape and weight of the mother’s body will have a substantial impact on her posture and alignment. Her centre of gravity will move forward and up, and she typically develops a more lordotic/kyphotic posture, with anterior rotation of the pelvis on the femur. Thoracic posture is affected, again due to the centre of gravity shifting forward and due to an increase in breast tissue. Typically, the shoulders become more flexed and roll forward causing strain to the upper back, shoulders and neck, (King and Green 2002).Exercises such as arm circles and dumb waiter can help to mobilise and strengthen this area and improve thoracic alignment.

This combination of increased lumbar curve, increased laxity of the pelvis and sacro iliac joints and weakening of the muscles, mean the abdominals are less efficient in supporting the lower back and posture. Studies suggest that this is a common cause of lower back pain during pregnancy which in some cases can persist post natally, (Parsons C, 1994).

The matwork programme can help to overcome this through exercises which explore the position and alignment of the pelvis and spine, such as the small pelvic tilt and cat. Or through exercises which assist in engaging the abdominal muscles and pelvic floor and developing thoracic stability, such as the arm series (see appendix 1).

 

 

The abdominal muscles stretch both in length and width up to 6 inches, to accommodate the growing baby and uterus. This expansion is facilitated by the linea alba and this separation is called diastasis recti. In second pregnancies or multiple births this is more apparent, (King and Green, 2002).

 

What is Optimum foetal Positioning (OFP)?

 

OFP is the best possible position for a baby to be lying in before labour starts. The occipito anterior (OA) position gives the best chance of an intervention free labour and birth (Sutton and Scott, 1996).

 

 

OA positioned babies have their back towards the front of the mothers abdomen and the front of their skull facing the mothers back. In this position the baby is able to flex its head, so that the smallest part is presented first, making it easier to pass through the mother’s pelvis(see appendix 2).

Sutton and Scott (1996), suggest that left lateral or anterior positions (LOL/A) are most common, as the mothers uterus generally lies forward and to the right. However, if the baby is positioned more laterally than anterior (to the side rather than the front), then it is more likely that the baby may rotate to the occipito posterior (Sutton and Scott 1996)(see appendix 2).

A baby in the occipito posterior position lies with his/her back to the mother’s spine, with their limbs towards the anterior of the abdomen. In this position the baby will find it more difficult to flex its head and thus will have a wider area to pass through the pelvis, requiring the cervix to dilate further for the head to descend smoothly into the birth canal.

Sutton and Scotts work, considers how this OFP can be achieved, before and during labour, through knowledge of the anatomy of the pelvis, labour, and how the baby moves through the pelvis for birth.

They promote postures in pregnancy and positions for birth which encourage this anterior position of the baby, creating the best possible angles and dimensions of the pelvis, to allow the baby’s head to move through the birth canal. If the mother brings her pelvis forward, combined with the weight of the baby and gravity this will aid rotation and help the baby enter the pelvic brim in the optimum position for birth.

In Pilates, this can be helped from the first trimester through exercises which encourage forward postures such as the cat and exercises that help the mother gain a better awareness of her pelvis and spinal alignment e.g. small and large pelvic tilts.

This stance has been reinforced by other specialists. Janet Balaskas (1991) describes this approach as part of active birthing, stating that when the sacrum is free to move, the pelvic outlet can widen, enabling the baby to gain an optimum position for birth. She also states that this encourages more effective contractions.

This was re enforced by Mendez-Bauer et al (1975), who suggests that upright labour positions enable stronger more efficient contractions.

Gupta and Nikodem (2001) in Henderson and McDonald (2004) also suggest that more upright positions optimise the effect of gravity and show larger pelvic outlet diameters.

 

 

More recently, Ragnar et al, (2006), studied 271 women showing that upright positions were associated with a more favourable maternal experience, more efficient contractions and less pain as compared to recumberent positions.

 

　

 

The role of Pilates method and philosophy

 

It has been established that the mother’s posture is hugely affected by an overall pattern of flexion, with the potential for joint instability and laxity. This has the potential, if combined with flexed positions and poor posture during pregnancy and recumberant birthing positions, to compromise OFP and a satisfactory birth outcome (see appendix 3).

 

 

Through their knowledge of the body, pregnancy and the Pilates method the instructor will be able to educate the mother about this process and adapt the exercises to meet her specific needs and wishes. They will be able to advise on postures to avoid and those to practice and adopt, adapting matwork exercise to help facilitate this, such as standing pelvic tilts, four point kneeling, using a pezzi ball etc (see appendix 1).

In doing so he/ she will develop a relationship with her client that promotes respect and positive re-enforcement. This is particularly important to the confidence and self esteem of the mother at a time when emotions and hormones can cause stress and anxiety.

The education/ awareness of the mother regarding options for labour and birthing positions and their confidence in discussing these with their midwife were highlighted by Coppen (2005), as being crucial to women choosing upright positions during labour.

Therefore Pilates instructors working with women during pregnancy could act as enablers, educating women about their bodies, pregnancy and OFP, developing their confidence physically and mentally, to discuss their wishes and execute choices for labour, if this is the path the mother wishes to pursue.

It must be acknowledged that as Sutton and Scott (1996) suggest that OFP may not be suitable for all pregnant women and is intended as a compliment to ante natal care.

Pilates works physically to improve strength and stamina activating the stabilising muscles of the abdomen and pelvis. The abdominal corset provides support for the internal organs, the pelvis and the spine and together with the diaphragm aid breathing. This corset comprises of specific muscles:

Transverses abdominus (TA)

Multifidus

Rectus abdominus

Pelvic floor

Obliques

The TA is the deepest abdominal muscle and particularly important in maintaining good alignment and stability in the lumbar spine. TA also helps to activate the pelvic floor muscles through which the baby will pass as they are born. Consequently, an increased awareness of these muscles provided in Pilates matwork will not only enable the mother to develop her strength and posture in this area, but will help her to be able to relax and release these muscles as required during the birth,(Sutton and Scott).

The greater body awareness gained through Pilates is vital to OFP as the mother will gain a sense of where her pelvis needs to be for birthing. When the mother bends forwards e.g. in four point kneeling, the sacrum and coccyx lift and open expanding the pelvic outlet. An inability to gain this position can have an effect of narrowing this opening by as much as thirty per cent (Balaskas1989).

Pilates is a holistic form of exercise which links the body and mind through the fundamentals of concentration, breathing, control, precision and flow.

Breath work is a key component of Pilate’s matwork and in addition to enabling effective use of the abdominal muscles can also aid relaxation and help in the management of labour pain.

Motha Gowri (2004) suggests that one of the greatest barriers to a natural birth is fear and anxiety as the fight or flight response, which releases adrenalin, has a constricting effect on the muscles.

 

 

Again, by increasing the mother’s awareness of her own body and ability to control this response through breath work, it is more likely that she will be able to release her muscles and adopt more beneficial postures during labour.

 

Conclusion

 

A wide range of factors affect a woman’s posture during pregnancy. This essay has established what some of the major factors are, how they influence OFP and why this is important for birth.

 

 

The benefits of Pilates as a holistic approach, able to influence this process has been discussed. Also, its role in enabling women in their birth choices has been highlighted.

This supports current legislation and guidelines from the Department of Health, which state that women should have a choice around the type of care that they receive. They aim to increase the rate of births without intervention by 2010.

To develop the links between Pilates and main stream services would be a positive step toward achieving this aim.

 

Pain management and Osteoarthritis

 

 

Osteoarthritis can be caused by aging, heredity, disease and injury from a trauma. Most commonly, Primary Osteoarthritis is related to the aging process and from the repetitive use of joints over many years. The articular cartilage becomes irritated and inflamed causing joint pain and swelling. Over time the cartilage degenerates reducing it’s cushioning effect between the bones of the joints, causing friction between the bones. This leads to pain, stiffness and restriction of joint mobility. The inflammation of the cartilage can stimulate new bone outgrowths called ‘spurs’ and these form around the joints.

Secondary arthritis is caused by disease or conditions such as congenital abnormalities, diabetes, obesity causing mechanical stress on the joint, or trauma such as a fall or severe blow to some part of the skeletal system.

It is important to stay mobile and exercise regularly as pain and stiffness of the joints is often felt after long periods of inactivity. Maintaining your correct weight and reducing your weight if necessary, and avoiding high impact activities that place stress on the joints, helps with pain management.

There are various treatments for osteoarthrits from mild pain relievers and non- steroidal ant-inflammatory drugs (NSAIDs) to help reduce inflammation in the joints.

Exercise is important to help manage pain and reduce stiffness. Keeping the joints mobile is important. However, some people will experience a ‘flare up’ in their symptoms from time to time. This can be associated with increased frequency and intensity of activity, so learning to exercise at a moderate level is important.

Pilates exercises can be modified for people with Osteoarthritis and have proven to be very beneficial. The gentle, slow, controlled movements within the Pilates practice helps to maintain good range of movement in the joints. Stretching and lengthening the muscles helps to reduce stiffness and allow more space at the joints. Pilates allows for a functional integrated exercise plan that helps to keep the body supple and reduce fatigue allowing for a better quality of life.

Swimming can also be beneficial, allowing the body to be supported in the water reduces the effects of gravity. It can be a good way to improve cardiovascular fitness without excessive impact on the joints.

For more information please contact ‘Arthritis Care’ www.arthritiscare.co.uk

They have a very useful and informative booklet for you to download called, ‘Exercise and Arthritis’. They also offer support and treatment guidance. Bridgette Bradley Derbyshire Pilates.

 I hope you are finding the information on this page informative, fun and helpful. None of the people who contribute to the Wellbeing page receive payment. They are all passionate about the work they do and are happy to share their skills and knowledge with you. If you would like to contact them, ask a question, learn more about what they do, and/or say 'thanks for the info', go to the contacts page and leave a message in the 'feedback box'. This will then be forwarded to them. In particular, if you have tried one of Wendy's recipes, let others know how easy and delicious the recipes are!

Be kind to your body and relax your mind, Wishing you good health,

Kindling Your Inner Fire

'Trust yourself. Create the kind of life you will be happy to live with all your life. Make the most of yourself by fanning the tiny, inner sparks of possibility into the flames of achievement'.      Foster C. McClellan

This mystical fable is from a book 'The monk who sold his Ferrari' by Robin S. Sharma.  If you are feeling that your life is not how you would like it to be, or you've 'hit the buffers' and feel you are directionless in life, or caught up in a net full of materialistic stuff that once made you happy, but now doesn't quite hit the spot, then this book is for you. It's delighful to read with some useful bits of wisdom for our Western minds!

Enjoy,   Bridgette

3 Part Breath - Breathing awareness

Hello, my name is Jo Gibbons and I would like to share with you the importance of learning to breathe correctly, to help release tension in your body.

I have practiced yoga for ten years, with many different teachers from a variety of traditions, i.e Hatha, Iyengar, Jivamukti. I have been teaching now for three years, and completed the British Wheel of Yoga Diploma Course last year. With my own personal practice and teaching regular classes, I enjoy the experience of improved mind/body harmony that yoga brings. I have a keen interest in many ancient traditions such as Ayurveda, Reiki, and Crystals and apply them to contemporary western situations.

Breathing is the most vital thing we have to do in life. However as obvious as it may seem people in these more hectic times have fallen into bad breathing habits. Because of the fast pace of life and stressful situations they very often tend to hold their breath or breathe rapidly and shallowly using only the upper chest; a fraction of their lung capacity which can lead to further physical and mental anxiety. Becoming familiar with the air entering and leaving the body is very beneficial. In yoga it is considered the simplest form of meditation.

The three part yogic breath is a simple pranayama (breath control) practice. It is best practiced in a lying position with the hands placed on the chest and abdomen. Firstly breathe into the lower abdomen feeling it rise slightly, the hand on the chest remaining still. Next breathe to feel the ribs swelling against the upper arms. Lastly breathe into the collarbone area. This completes the inhalation. The exhalation is from the collarbone area, chest, then abdomen. Continue with the practice for as long as you need. This practice uses the diaphragm, thoracic and clavicle parts of the chest and lungs.

Once you have mastered this technique you will find you can do it anywhere. It will help in a stressful situation, if you are stuck in traffic jams, or finding difficulty sleeping. So breathe easy and relax, it's your passport to a healthier you!

Joanna Gibbons B.W.Y. Dip. Cert

Pilates and Aromatherapy  - the use of essential oils.

I have been using essential oils in my work for many years and would like to share the following information with you. I have a book 'Aromatherapy for Healing the Spirit' by Gabriel Mojay. It is a wonderful resource and is a "guide to restoring emotional and mental balance through essentail oils". I use essential oils in my burner to create a calm and relaxing environment for my clients to practice their Pilates with me. I have a few blends that you may find useful for your Pilates practice or to enhance your relaxation time.

Red Mandarin or Sweet Orange 3 drops, Grapefruit 3 drops and Cardamon 2 drops. This is a lovely blend for those days in Winter when it's chilly outside and you are wanting a pick me up. It's an uplifting citrus blend to help restore balance and comfort at the same time.

Clary Sage 2 drops, Cypress 3 drops, Lavender 3 drops. If you are feeling tense and exhausted, then this is the blend for you. It will comfort and nurture your senses.

Frankincense 2 drops, Lavender or Cedarwood 3 drops, Bergamot 3 drops.  A comforting blend and especially nice on cold rainy days.

Lavender Try just 5 drops. It's a classic, calming and soothing. It's one for bedtime to help encourage restful sleep. Try also Lemon 3 drops, Cypress 3 drops, Lavender 3 drops, it's a calming blend and one my husband really likes.

Marjoram 3 drops, Rosemary 3 drops, Lime or Lemon 2 drops.  It's a good all rounder.

The Healing Art of Aromatherapy

Hello my name is Barbara Goodall (MIFPA), and I began my journey to becoming an aromatherapist in 1997 by completing my diploma in Anatomy, Physiology and Body Massage.

I think we all know the importance of taking 'TimeOut', and to give ourselves permission to relax to be able to find balance and harmony in our lives. Aromatherapy can be one of your tools to help you achieve equilibrium. Spending time working in your garden or simply being in your garden is another way.

How often do we give ourselves permission, and Indeed when was the last time you took 'Time Out'?

My philosophy of care is very simple, it is to help others help themselves.

Now what would you like to know about a Cumbrian Lass born in beautiful part of the country and brought to enjoy a rural way of life? Well, after spending over 20 years in a catering environment where I started in a very hands on way, creating food sourced and served with TLC, I realised I had ended up working and managing situations and people.

Ten years on I now find myself in the pleasurable position of sharing my skills and experience in massage, essential oils, gardening and garden design. My passion is to share my love of colour and plants, by working closely with people and learning to recognise their need. I try to help them find balance and harmony in their lives in a sensual way; encouraging them to release and enjoy their creative side too.

Barbara Goodall is a member of The International Federation of Professional Aromatherapists www.ifparoma.org and has a distinction in the National Award in Horticulture (Design).

How often do we allow our senses to respond to colour to help us feel good?

Get colourful and feel good

Imagine a colourful world titillating our senses, releasing feelings of pleasure and bringing harmony to our lives…

:How do you feel when you pick a big bunch of golden daffodils from the garden on a bright, crisp sunny morning?Take a deep breath in filling yourself with the glorious colour and aroma. Maybe a moist, dark brown chocolate cake can encourage a sense of comfort and security when you are down or it may release a feeling of rich heavenly decadence!

Green is the colour of fertility and renewal. It is peaceful and balancing and can encourage compassion and inspiration.

Be aware of the Yin and Yang principle of relativity:

Do you ‘See Red’ when you are late and the traffic lights change to red? OR

Does your heart melt when you are given a bouquet of elegant long stemmed deep red roses?

 Red is the colour of passion and vitality. It is stimulating and arousing and has the power to excite the senses

 Gently ease healing colours into your daily life with the food you eat.

Be aware of foods we eat, the way we cook and present our dishes. Fresh green vegetables have a natural ability to cleanse and balance our metabolism. Think of all the ‘goodies’ in broccoli!

The nervous system is maintained and strengthened with golden yellow foods such as bananas, eggs and whole grains, rich in proteins vitamins and minerals

Uplifting rosemary stimulates the digestive system. It complements the rich flavours of lamb beautifully. It has an affinity to the throat chakra and improves communication

Blue is the colour of sensitivity and loyalty. It is relaxing and healing and cools physically and emotionally

 Essential oils used in aromatherapy have a colour signature:

Lavender, whose healing colour is violet, has an affinity for the crown chakra and is transformational and spiritual

Lemon acts on the solar plexus. Its life qualities are out going, joyous, courageous and creative. It is extroverted and an immune boost

Patchouli is a deep amber colour and acts on the sacral chakra. It is grounding, sensual and an aphrodisiac

 To learn and find our more here are some useful references for you to try.

Sarah's Beauty Tips

I have been practising as a Beauty Therapist since 1998 and have a loyal and long standing customer base. I am often asked about basic beauty care and would like to share with you an easy routine to keep your skin looking healthy and fresh.

Why not take some time for yourself to try out a few of these beauty tips. Have fun, relax and enjoy!

Qualifications: City & Guilds NVQ level 2 & 3. August 1999

Cleansing

Cleansing the skin helps promote and maintain a healthy complexion, its main purposes are:

1. Remove surface dirt, make-up, sweat and pollutants to help stop any formation of spots and blemishes.

2. To gently exfoliate dead skin cells,  removing them helps the skin’s appearance, and by increasing blood circulation this helps to promote new cell growth in the skin.

Different cleansers available: Clay, Gel, and/or Cream.

The first cleanse removes surface dirt etc. Second cleanse is more deeper, concentrating on areas of congestion. A double cleanse will therefore cleanse the skin and give it a really good clean, a feeling you may not get with just one cleanse.

 After the skin has been cleansed, it then has to be toned.

Most toners have a tightening effect on the skin, this helps the skins pores to close after cleansing, and decreas the flow of sebum and sweat on the surface of the skin. Toning also helps to restore the Ph level (Balance) of the skin.

Toners can be applied in a numerous ways either by a facial spritz, or being applied onto clean, damp cotton wool pads.

 It is possible to make toilet or flower water at home by adding about 20-30 drops of essential oils to a 100ml bottle of spring or de-ionized water, leaving it for a few days in the dark and then filtering it through coffee filter paper.

Almost any oil can be used – Rose, Orange Blossom, Lavender & Petitgrain are the most common to be used. (Aromatherapy oils used for the body should be used, NOT the ones you would burn in an oil burner!)

You can also blend oils together to suit different skin completions:

• Mature Skin: Lavender, Neroli & Frankincense.

• Dry Skin: Sandalwood, Chamomile & Rose.

• Oily Skin: Tea Tree, Bergamot & Geranium, Lemon.

 Moisturisers protect the skin from dryness and dehydration by helping to seal in moisture that is lost throughout the day. Moisturisers help to restore and retain the skins natural moisture balance, this helps to soften and soothe the skin by relieving any tautness and decreasing any sensitive areas. It feeds the skin by plumping out the skins tissues and cells with moisture, which helps minimize the appearance of any fine lines on the skins surface. Mixing an SPF (Sun Protection Factor) with your moisturiser, will decrease the signs of ageing (fine lines, wrinkles etc) and protect the skin from the suns natural rays. It is best to use one all year round, even when it’s cloudy, windy or snowy, the suns rays can still penetrate.

 By drinking 6-8 glasses of water (2 pints) per day you will keep the skin and body hydrated, and this also aids with detoxification within the body.

Cleansing Routine

• Starting from the base of the neck in gliding movements up to the jaw-line, work cleanser over the skin, then up onto the face around lips, nose, around eyes and forehead.

• Remove with damp sponges/cloth in warm, tepid water, Or, rinse by splashing water onto the skin.

• Repeat cleanse (Double Cleanse), concentrating on areas with congestion, using small circular motions. Concentrate around the nasal area, as this is a common place for dirt and dead skin cells to hide.

• Remove with sponges etc (As Step II.)

• Tone! Either with damp cotton wool pads OR using a facial spirtzer.

• Moisturize! Apply a small amount in the hands and apply to the neck and face in an upwards/gliding movement, making sure you cover everywhere.

Cleansing Routine (For Men)

As per previous routine. However men may want to use a facial brush on days when they are shaving, to help lift the hairs up from the skin to ease irritation afterwards, and to prevent in-growing hairs.

Barbara has written the following information on 'Aromatherapy and Colour'.