Nourish Holistic Health

In its most basic form, holistic therapy addresses the mind, body, and spirit to support health and healing. Holistic therapy may be a buzzword in the mental health space today, but it has existed for centuries.

Older 2007 research credits ancient Greek philosopher Hippocrates as one historical figure who laid the foundations for holistic therapy. Different forms of holistic therapy also existed in traditional medicine systems, such as Ayurveda and traditional Chinese medicine (TCM).

Peer-reviewed research suggests that holistic therapy can help improve overall mental well-being and may offer benefits for:
- depression
- anxiety
- stress
- cognitive function
- family communication
- addiction
- trauma
- chronic pain

A 2019 randomized control trial of 230 adolescent females in India suggests that individuals who underwent a 1-month holistic-based stress management program were less stressed, anxious, and depressed than the control group.

A 2017 study of 40 healthy adults indicates that diaphragmatic breathing, a common tool in holistic therapy, could improve cognitive function and lower stress responses.

Common types of complementary therapies included in holistic therapy are:
- breathwork 💕
- meditation 🧘‍♀️
- stress management
- general therapy
- hypnosis
- cognitive behavioral therapy
- yoga
- acupuncture
- massage 💆🏼‍♀️
- tai chi
- grounding
- cranial sacral therapy
- reiki 💫
- sound baths

20 years ago today... I qualified as a Beauty Therapist 🤓 Thank you to each and every one of you who have supported me, and Nourish, over the years - couldn't do it without you 🥰

Let's celebrate 🥳 as there's sunshine too 😎 *Edit: Was sunshine...

20% off treatments booked and paid for today 💜

Self-talk is the way you talk to yourself, or your inner voice. You might not be aware that you're doing it, but you almost certainly are. This inner voice combines conscious thoughts with inbuilt beliefs and biases to create an internal monologue throughout the day.

Self-talk is important because it has a big impact on how you feel and what you do. It can be supportive and beneficial, motivating you, or it can be negative, undermining your confidence. Your self-talk can affect your mental health and your relationships with others.

If you mainly think negatively about yourself, you will feel bad most of the time. This can drag you down or if you’re down, it can be hard to get back up. Negative self-talk is often experienced by people who have depression or anxiety. The constant negative chatter can be overwhelming and difficult to break out of. Negative self-talk can make it more difficult to deal with chronic pain. It can also affect a person’s sexual confidence and body image. Negative self-talk can lead to stress and a tendency towards perfectionism.

💜 Tips to stop negative self-talk 💜

- Be aware of what you’re saying to yourself. Just the act of stopping and recognising negative thoughts for what they are, is the first step to working through the problem. Ask yourself, would you talk like this to someone else?

- Challenge your thoughts. Ask yourself — is it true? (often it’s not). Ask yourself if there’s another explanation or way of looking at a situation. Remember that many things you worry about don’t happen. Much negative self-talk is exaggerated.

- Put your thoughts into perspective (so what?). Try and look at things from a different perspective. Perhaps from a different person’s perspective. Try writing your thoughts down or saying them out loud. Ask yourself will this matter in a few year’s time?

- Stop the thought. You can do this ‘thought stopping’ technique visually — by imagining the thought being stopped or squashed etc — or by having a little ritual.

- Replace the thought with a neutral or positive thought. Ask yourself — what is a more helpful thought?

One Mineral, Many Responsibilities!

helps to regulate and facilitate many essential bodily functions. “Perhaps its most important job is to enable healthy enzyme function,” says internal medicine specialist, Dana Habash-Bseiso, MD. “Magnesium is involved in more than 300 different enzyme activities that help to regulate biochemical reactions in our body,” she adds.

Magnesium also plays a crucial role in supporting the following aspects of our health:

💜 Heart health. Regulates nerve and muscle function throughout the body, including the heart muscle. Magnesium helps the heart maintain a healthy rhythm and is involved in the regulation of blood pressure and cholesterol production.

💪🏻 Bone health. Crucial for normal bone structure, magnesium plays a critical role in both bone formation and the maintenance of bone density as we age.

🤓 Metabolic health. Facilitates the digestion of fatty acids and proteins and helps to regulate blood glucose levels.

😴 Sleep. Plays a key role in supporting deep, restorative sleep by regulating certain neurotransmitters that calm the nervous system and allow the brain to transition to a restful state.

😵‍💫 Stress management. Helps to reduce the levels of the stress hormone cortisol in the body.

Saturday morning swim 🏊‍♀️ Baltic 🥶 But beautiful xx

The Benefits of Swimming in the Sea
A whopping 7.5 million people (and growing) enjoy outdoor swimming thanks to its positive impact on the body and mind. Cold water swimming, or wild swimming, offers unique health benefits that you only get from swimming in nature’s cool waters.

https://www.padstowsealifesafaris.co.uk/blog/benefits-of-the-sea/

Reflexology 👣 45m, £30

The benefits of include its ability to stimulate nerve function, increase energy, boost circulation, induce a deep state of , eliminate toxins, stimulate the central nervous system, prevent migraines, clean up urinary tract conditions, speed-up recovery after injury or surgery, help relieve sleep disorders, reduce and relieve pain.

Reflexology is an alternative treatment for a wide variety of conditions, as mentioned above, and has been in use for thousands of years. The ancient Chinese and Egyptians have documented practices similar to reflexology as a treatment for certain afflictions. It involves the reflexologist applying pressure to specific areas in the hands, feet and ears that affect certain reflex areas of the body.

As our bodies age, our nerve endings become less sensitive in parts of our body, particularly in our extremities. That being said, reflexology has been connected with stimulating more than 7,000 different nerve endings in a single session, thereby increasing their function and reactivity. Openinh neural pathways can help improve functionality and flexibility in many areas around the body. Neural pathways are like muscles, so it is good to work them once in a while to keep them sharp!

As mentioned above, reflexology has been known to open neural pathways, and this sort of free-flowing neural activity results in a more relaxed state in the body. For this reason, reflexology can flood your system with relaxation, inducing a state of calm throughout your body and mind. In this same vein, reflexology is commonly used to cure sleep disorders. Insomnia can be a very troubling condition but reflexology helps your body relax and get back to its normal, healthy Circadian rhythms.

🥰

I asked, you answered, I delivered 😘

Now a permanent addition to the Treatment Menu 🥳

Massage is perhaps one of the oldest healing traditions. Many ancient peoples – including the Ancient Greeks, Egyptians, Chinese and Indians – were convinced of the therapeutic properties of and used it to treat a variety of ailments.

Research indicates that massage is effective in managing:

- subacute/chronic low back pain
- delayed onset muscle soreness (DOMS)
- anxiety
- stress
- soft tissue injuries
- high blood pressure
- insomnia
- osteoarthritis
- headaches

One of the immediate benefits of massage is a feeling of deep and calm. This occurs because massage prompts the release of – the brain chemicals (neurotransmitters) that produce feelings of wellbeing.

Levels of stress hormones, such as adrenalin, cortisol and norepinephrine, are also reduced. Studies indicate that high levels of stress hormones impair the immune system.

Some of the physical benefits of massage include:

- reduced muscle tension
- improved circulation
- stimulation of the lymphatic system
- reduction of stress hormones
- relaxation
- increased joint range of motion
- improved skin tone
- improved recovery of soft tissue injuries
- heightened mental alertness
- reduced anxiety and depression

Think of cortisol as nature’s built-in alarm system ⏰️ It’s your body’s main hormone. It works with certain parts of your brain to control your mood, motivation, and fear.

Your adrenal glands -- triangle-shaped organs at the top of your kidneys -- make cortisol.

🤓 Cortisol plays an important role in a number of things your body does;

Manages how your body uses carbohydrates, fats, and proteins
Keeps inflammation down
Regulates your blood pressure
Increases your blood sugar (glucose)
Controls your sleep/wake cycle
Boosts energy so you can handle stress and restores balance afterwards

After the pressure or danger has passed, your cortisol level should calm down. Your heart, blood pressure, and other body systems will get back to normal.

🤔 But what if you’re under constant stress and the alarm button stays on?

It can derail your body’s most important functions. It can also lead to a number of health problems;

Anxiety and depression
Headaches
Heart disease
Memory and concentration problems

Massage therapy is one of many ways to cope with stress 👇🏼

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/massage-for-depression-anxiety-and-stress

Spring doing its thing 😋

Happy 💖

Happy International Women's Day 💖

Gift Vouchers available for all treatments/any value ✨️

March availability;

45m, 7th, 1pm
45m, 9th, 10am
60m, 11th, 10.30am - booked!
60m, 12th, 12 o'clock
60m, 13th, 6pm - booked!
45m, 14th, 10am
60m, 15th, 10.30am
60m, 16th, 10.30
60m, 17th, 10am
60m, 18th, 10am
60m, 19th, 12 o'clock
45m, 20th, 12 o'clock
45m, 26th, 10am - booked!
45m, 28th, 10am

Appointments available Easter Weekend 💜

Feedback from my wonderful client who had the Indulgence Package 🥰

🌟Recently experienced the magic of Hannah's Indulgence Package and oh my, it was everything I didn't know I needed! 🛁✨ 2 hours and 15 minutes of pure bliss that whisked me away from the hustle and bustle of everyday life. From the moment I stepped in until the very end, it was a journey through tranquility and self-care that left me feeling rejuvenated, relaxed, and ready to take on the world again.

Hannah’s attention to detail is unmatched - every aspect designed to cater not just to your body, but your soul too. 🌿💆‍♀️ Whether it was the soothing music that seemed to wash away worries or the aromatic essences that filled each space we moved through; every element worked in harmony to create an atmosphere where stress is forbidden entry.

If you’re on the lookout for a sign to treat yourself or someone dear with an experience they won’t forget – this is it! 💖 Highly recommend diving into this pamper session at least once (though if you're like me... one visit turns into planning your next!). Don't put off giving yourself this much-needed TLC. Trust me; your future self will thank you!

The correlation between anxiety, depression, and touch is large and inversely related. It has been found that touch calms our nervous center and slows down our heartbeat. Human touch also lowers blood pressure as well as , our stress hormone. It also triggers the release of , a hormone known for promoting emotional bonding to others.

Studies using PET scans have found that the brain quiets in response to stress when a person’s hand is held. The effect is greatest when the hand being held is that of a loved one, but it still works even if it’s just a stranger.

Even our immune response seems to be somewhat governed by touch, with the finding that those who are deprived of human touch are more likely to suffer from immune system diseases.

Research shows that one of the most effective ways to benefit from the therapeutic benefits of touch is through . Massage therapy has been shown to ease depression, increase attentiveness and enhance immune function (Lindgren, Jacobsson & Lamas, 2014).

The sweet, floral, citrusy nuances of Rose Geranium Essential Oil’s earthy and herbaceous aroma are known to have a soothing sedative effect that promotes greater feelings of , emotional stability, and optimism.

These balancing qualities make this oil’s crisp scent beneficial for those who may be suffering from , , restlessness, tension, and grief.

Some users may find that this oil has an energizing effect instead. Whether sedative or energizing, it uplifts the mood and this property, along with the oil’s antiviral and antifungal activity, helps to not only strengthen immune function and maintain general well-being but to also soothe ailments of the respiratory system by eliminating bacterial infections.

It is believed that by regulating hormones, Rose Geranium Oil helps to improve symptoms of and .

✨️ February Specials ✨️

Facial Reflexology with Reiki
Only £60! (Usually £69)

Back Massage with Reflexology
Only £50! (Usually £60)

Imbolc is a fire festival celebrating the home, hearth, and the halfway point between Winter Solstice and the Spring Equinox. It is quite literally mid-winter, and while everything seems dark and frozen, the days continue to grow lighter every day.

During Imbolc, we celebrate the return of the sun and the growing light. Its meaning honors this magical moment between the coldest days and the arrival of spring.

The spiritual meaning of Imbolc is transformations, purification, fresh beginnings, and celebrating the return of the light.

https://www.thepeculiarbrunette.com/imbolc-history-traditions-correspondences-rituals/

🐺 What to do during the Full Wolf Moon?

The Full Wolf Moon is an invitation to awaken the wolf spirit within us. It is a time to honor our instincts, trust our intuition, and let our true nature shine without restraint. Just as the wolf trusts its pack, we’re reminded to lean on our support systems — be it family, friends, or spiritual guides.

🌚 Inner Reflection: Begin by setting aside a quiet moment for introspection. Delve into your feelings, passions, dreams, and fears. What drives you? What holds you back? What primal energies have you suppressed or overlooked?

🌚 Connect with Nature: Take a walk in the woods or any natural setting. As you tread, try to tap into the primal senses — listen to the rustling leaves, feel the chill of the wind, and let the environment speak to your soul. If possible, do this at night under the luminous glow of the Full Wolf Moon.

🌚 Moonlit Howling Meditation: As whimsical as it might sound, find a secluded space outdoors and allow yourself to howl at the moon. This act, symbolic in nature, can be an incredibly liberating experience. It’s a release of pent-up emotions, an assertion of freedom, and a deep connection with your primal self. If you’re not comfortable with an actual howl, a deep, resonant chant can have a similar effect.

🌚 Gather Your Pack: Invite close friends or family members for a night of sharing and bonding. The wolf emphasizes the importance of community, and there’s power in gathering your ‘pack’ together. Share stories, dreams, or even fears. Feel the collective energy rise and relish in the supportive atmosphere that your close circle provides.

🌚 Dream Journaling: Wolves are often seen as creatures of mystery, closely linked to the moon and nocturnal energies. Harness this connection by keeping a dream journal during the Full Wolf Moon phase. Note down any vivid dreams, recurring themes, or symbols. You’d be surprised at the insights and intuitive messages that can emerge from your subconscious during this time.

https://www.spiritdelalune.com/lunar/full-wolf-moon/

Amazing start to the day 🏊‍♀️🩵

Still do not love the cold 🥶 but feel epic afterwards 🙏🏻

Benefits of cold therapy 👇🏼

Frequent exposure to cold is linked to a number of different health benefits. For example, scientists have found evidence that exposure to cold speeds up metabolism. Another benefit of exposing your body to cold is that it reduces inflammation, swelling, and sore muscles. Therefore, many athletes use ice baths and other types of exposure to cold as a means to speed up recovery after physical exercise. Furthermore, cold body therapy is also linked to improved quality of sleep, more focus, and even an improved immune response.

Cold is an important component of the Wim Hof Method, which is applied in the form of cold showers and ice baths. Participants of the WHM report health benefits that range from higher energy levels to relief of symptoms caused by autoimmune diseases.

https://www.wimhofmethod.com/cold-therapy

Wonderful feedback from our Tranquility Session on Friday 🥰

💜 An amazing guided meditation/breath work & reiki evening.

💜 Possibly the best nights sleep ever.....

💜 Thanks so much for last night. I loved it and felt so relaxed after 😊

Upcoming dates;
Fri 26th Jan - fully booked!
Fri 16th Feb
Fri 23rd Feb

7pm, £10 ~ Breathwork, Guided Meditation & Reiki ✨️

An intention is a commitment to yourself that is aligned with action.

Do you ever feel like you just go with the flow of the everyday? Meaning, life feels so busy that you’re simply surviving the day and getting done what needs to be checked off? That’s completely understandable (and all too relatable), but you may also feel like you’re not moving forward. That’s where setting intentions can come in.

Intention setting is a really great way to reset your mind. It’s a reset of where you want to be and claiming it as if it’s already done—and not questioning it.

Ultimately, because intentions align you with your purpose and values, they can bring you closer to what you’re looking to get out of life. When we are living our best life through intention setting and we are purposeful with how we live, we can enjoy the life we have in the present moment.

1. Reflect
It’s important to first know what you want your intention to be. Realize where it is you want to go.

2. Infuse Them with Self-Belief
Be very clear about what you want your intention to be. Realize that your intentions are personal to you and no one else gets a say in them.

3. Know It’s OK If You Don’t Have a Plan
Remember, these are intentions, not goals with thoroughly researched, 10-step plans. You don’t have to know when it’s going to happen or how all the pieces are going to fall into place. Claim that intention out loud and then just move forward.

4. Write Them Down and Hang Them Up
Reinforce your intentions by writing them down and putting them up in areas of your home where you’re most likely to see them.

5. Practice, Practice, Practice
The final step is to put your intention into action by practicing it. Be prepared that it might not always come easily. (Remember how life can get in the way?) But as you remind yourself of your intentions, you’ll be able to adjust your actions and decisions throughout the day to live through them.

https://www.onepeloton.com/blog/how-to-set-intentions/

What are your goals for this week? 🤓

Fresh 🥶 But! Feeling epic 🥳

I understand that sometimes schedules change - life happens! 😂 but politely request at least 24 hours notice when cancelling or rescheduling your appointment 💜