cthb a4 magazine · (cover photo: elaine meagher (assistant manager) and nicola barry (manager),...

Warm Yin Yoga Self-Care for Winter Pelvic Organ Prolapse

also inside... ...see page 3

Vol: 1 Issue: 2 November 2018 CONTACT: 087 177 0804

Your FREE monthly community health and wellbeing magazineConnecting you with your local health servicesworking together to improve mental, emotional and physical health in our community

monthly community health and wellbeing magazine

CASTLETROYimproving Mental, Emotional & Physical Health in our community!

CASTLETROYFREEHealth & Wellbeing

...Exceptional Products & Services

@Castletroyhealth /castletroyhealthandwellbeing

Meet the Team…Kate Ahern Mindfulness

MeditationEmail: [email protected]: 087 1323624

Nicola Barry Manager Dargan

HealthfoodsTel: 061 339506

Liam Cashin Yoga TeacherEmail: privateyogalimerick@

gmail.comTel: 087 176 7081

Caroline Danaher The Ultimate Health

ClinicTel: 061 315 785

Embody FitnessTel: 086 858 9228

Petra Florence OsteopathEmail: [email protected]: 061 446 454 / 087

153 1002

Vivienne Glynn Physical TherapistEmail: [email protected]: 086 212 4237

Madelaine Gohrs MidwifeEmail: madelaine@

privatemidwives.comTel: 1800 937 119

Nicola Hogg Psychotherapist &

Essential OilsTel: 087 683 6922

Michelle Maher Women’s

PhysiotherapistTel: 087 775 6095

Michelle Mayefske Birth DoulaTel: 083 810 8212

Anna McElhinney NutritionistEmail: [email protected]: 087 228 7543

Gillian O’Gorman Wellness CoachEmail: gillian@

innovativewellness.ieTel: 087 2376703

Amy O’Mara Female Health &

Fertility SupportEmail: [email protected]: 086 447 4555

Louise Ryan AcupuncturistTel: 087 635 7041

Judy Burke Affi nity Credit UnionTel: 087 963 3922Email: judy@affi nitycu.ie

Catherine Hassett Accredited

Practitioner Coach (IIC&M)

Magazine Founder & Editor

Tel: 087 177 0804Email: castletroyhealth &wellbeing@gmail.

com

Happiness is not the absence of problems,

it is the ability to deal with them

welcome

Be well, be happy,

Catherine Hassett – [email protected]

087 177 [email protected]

(Cover Photo: Elaine Meagher (assistant manager) and Nicola Barry (manager), Dargan Healthfoods, Castletroy Ctr.)

Everyone at Castletroy Health and Wellbeing is qualifi ed, professional, insured, passionate and local. It is extremely important you feel confi dent in and trust the practitioner you choose to help you. The team here at the magazine are on your doorstep and will give you the best possible care. Steve Maraboli

2 CASTLETROY Health & Wellbeing

To the second issue of Castletroy Health & Wellbeing. We hope you are enjoying and benefi ting from your new, free, monthly, health and wellbeing magazine. As you will see every month we have a fantastic team of local, qualifi ed, passionate and insured professionals that can help you to improve your mental, emotional and physical health and wellbeing. Each month they will provide you with information across a broad range of topics, so that you can be empowered to make positive choices about your health and understand fully how each type of therapy works and can help.

Each month going forward we will have a centre page feature; we will look at a different topic/issue and the therapists and services will offer specifi c advice, help and strategies. This month we are featuring “Self-Care for the Winter”. If last year was anything to go by, with extreme bugs and viruses, we need to equip ourselves with a great immune system to fi ght off what comes our way. To feel and be strong we need to take some time on ourselves; we cannot be at our best if we are worn out and stressed. No matter how little time you think you have it is vital that you take some of it for you. Have you heard the quote; “You cannot pour from an empty cup”? It is not selfi sh to take some time for you. Sometimes we think others need us too much to be able to spend time on ourselves; we feel we are being selfi sh. You are of no use to anyone if you are not in a good place; so, take on board what our team has to say this month and build your resilience for the winter ahead.

Congratulations to Sue Smith, the lucky winner of our Facebook competition. Our followers submitted photos of where they were reading our fi rst issue. Sue’s photo was selected, and she made a very deserving winner of the jam-packed hamper of health prizes the team put together.

We sincerely hope you enjoy and benefi t from the November issue of the magazine. Please feel free to send us feedback at any stage; we will only be too delighted to hear from you.

Until next time,

www.healthandwellbeingmagazine. ie

Dargan Healthfoods…...for Exceptional Products & Service.Since Dargan Healthfoods opened in 2001, a key focus for us has always been providing our customers with exceptional products and service. We stock a large range of high quality products from food and supplements to luxury skincare and make-up. We have a fully stocked fridge and freezer, packed with vegan and vegetarian options, and fermented food such as kefi rs, kombuchas and sauerkrauts.

It’s not all about food and supplements though. There is a therapy room situated in the shop which has always been used for an array of treatments and therapies. Currently we have several therapists using it; chiropodist, holistic massage therapist, nutritional therapist and herbalist. We also have trained nutritional therapists working for us in the shop and more recently have taken on a Naturopathic Herbalist. As members of Health Stores Ireland, the association that represents independent health shops, staff do protocol training and we would regularly attend training sessions for various brands and new products to keep as up to date as possible with what customers want. While we always like to keep up with what’s new we’re always happy to take suggestions for products to stock, or if it’s a specialist item we can look into ordering it in individually for a customer.

While we don’t stock organic fruit and vegetables in the shop, we get custom deliveries of organic produce weekly on Saturdays. We work with an organic farmer based in Meelick who grows, and sources organically grown fruits and vegetables. He has a stall at the Milk Market on Saturday morning and then in the afternoon he delivers the ordered boxes to the shop to be collected by customers. It’s an email service where he’ll email weekly with what he has available, prices etc. and you reply with your order. It’s a convenient way for people to get organic produce and pick up their other shopping all in one place. As well as the delivery of organic fruit and vegetable boxes on Saturday, we also have fresh sourdough bread delivered twice

weekly, on Saturday and Tuesday.

A growing trend, not just in health food shops but in the media and beyond, is sustainability. While we have always stocked eco-friendly household products and skincare, there is a drive now to become more environmentally friendly in everything that we do. While it will take time for everyone to become aware of this we have tried to make small changes. We do refi lls of Ecover household products; washing up liquid, laundry liquid, fabric softener and all-purpose cleaner. This is an opportunity not only to save a few cents but also reuse the plastic bottles. A favourite of ours here has always been stainless steel water bottles, it cuts down on drinking from plastic, and reuses the bottles. For those that enjoy a take away coffee every day we now stock bamboo coffee cups, one of the biggest contributors to landfi ll is take away cups with over 100 Billion being thrown out every year, bamboo is reusable and dishwasher safe. Making small changes in our everyday lives can have a massive impact on the environment, every little helps!

One of our latest additions to the shop is the full Dr. Hauschka make-up range. We have stocked the skincare for over a year and last month introduced the make-up. As a brand they have always been passionate about

sourcing the most natural ingredients. Their philosophy is based on viewing the skin as a protective covering for the body, and as such it is exposed to infl uencing factors that contribute to dryness, redness, ageing etc. Their skincare aims to encourage the skins own self regeneration. Their makeup has also been produced to the highest standards, never tested on animals and sourced from all natural and organic ingredients.

So, while we are a health “food” shop, you can see in a nutshell it isn’t all food; Food, supplements, skincare, gift items. The wants and needs of customers is always changing. With the population becoming more health aware and health conscious, it means a move towards prevention rather than cure. Whether its colds and fl u, problems sleeping, aching muscles or joints, we can help you chose the right products for you. We are open seven days a week and are on hand to give you help and advice.

Dagan HealthfoodsUnit 6 Castletroy Shopping Centre,

Co. LimerickTel: 061 339 506

YOUR EXPERT:Nicola Barry

Nicola Barry (manager) with Jim Leahy (owner)

CASTLETROY Health & Wellbeing 3


Do you suff er bad period pain? You shouldn’t have to.If you are a female reading this then you know period pain is common, right? We tend to think it just goes with the territory of having periods and that we should just suck it up and get on with it! But this is not the case: it is not normal to have a monthly cycle that forces you to take prescription pain meds, have heavy bleeds, sore breasts, back pain and so on!

Put it this way: If it doesn’t disappear, then it’s not normal period pain. If it’s strong period pain, then it might be a sign of an underlying medical condition like endometriosis so it’s always a good idea to speak to Gynaecologist to do some investigating.

The good news is that most normal period pain can disappear with the right diet and supplements and self-care strategies.

WHAT IS NORMAL PERIOD PAIN?Normal period pain is a bit of cramping in your lower pelvis or back. It occurs during the fi rst day or two of your period and improves with ibuprofen. It doesn’t interfere with your daily activities. This discomfort is caused by the release of prostaglandins in your uterus and usually improves as you get older.

Severe period pain is throbbing, burning, searing, or stabbing pain that lasts for many days and can even occur between periods. It doesn’t improve with mild pain relief, and it’s so bad you vomit and sometimes miss school or work.

Severe period pain is often caused by an underlying medical condition such as a hormone imbalance, PCOS, endometriosis or adenomyosis, and it can get worse as you get older.

HOW TO TREAT MILD/NORMAL PERIOD PAIN.HERE ARE A FEW SIMPLE STRATEGIES FOR NORMAL PERIOD PAIN:Rid your diet of foods that raise levels of infl ammatory prostaglandins in the body, including processed vegetable oils (soybean, corn, saffl ower, sunfl ower, cottonseed, and grapeseed oils); fried foods; products that contain partially hydrogenated oils (e.g.; margarine/shortening, many baked goods, and non-dairy coffee creamers); processed meats; dairy products; alcohol; high-glycaemic foods, such as refi ned fl our; and sugar.

Add Omega 3 Fish Oil daily helps to reduce infl ammation in the body and support healthy hormonal balance. Look for 1500mg of EPA/DHA oils!

B Complex: Vitamin B-12 has been shown to lower homocysteine levels and homocysteine can cause infl ammation. Our hormones need B vitamins!

Include good fats in your diet. The right fats will keep your hormones balanced and control prostaglandins. Eat avocados, coconut oil, nets, seeds, salmon etc.

Choose Organic Foods to help lighten the toxic load on your liver.

Get adequate fi bre. Fibber helps to maintain

hormone balance by binding to estrogenic and carrying it out of the body. Good sources include apples, coconut, citrus fruits, berries, beans, artichokes, asparagus, and broccoli.

Consider a multi vitamin with Zinc and Magnesium.

Eat your veggies. Research shows that women who don't suffer from menstrual pain have a higher intake of zinc, beta-carotene, and vitamin E than those who do. Good sources of zinc include red meats and pumpkin seeds. For beta-carotene, try carrots, sweet potatoes, and dark leafy greens. Good food sources of vitamin E include nuts, seeds, and avocados.

If your periods are heavy, then consider getting your Iron and thyroid checked as these may be underlying issues.

I would always suggest you ask your GP to refer you to a female health specialist / Gyny, so an expert can assess your symptoms! Your GP cannot do the same tests/scans as a Gyny, so you want to be referred for a more accurate assessment.

There are so many ways to help improve your Hormones/Periods so don’t give up and defi nitely don’t just take the contraceptive pill to “hide” the symptoms. Instead: let’s fi nd a way that can help your symptoms in a more natural way.

To fi nd out how I can help support your hormones and your period naturally, feel free to get in touch to arrange a consult.

Amy O MaraHolistic Health Coach Tel: 086 447 4555.

Web: www.amyomara.com, Inner Balance Holistic Centre

YOUR EXPERT:Amy O Mara



It’s time for Soup!November – the perfect time of year to take up the soup-making habit! Homemade soup will warm you, fi ll you, help to use up all those bits of veg in the fridge and generally make you feel good on those dreary winter days!

More and more research has been showing us the importance of our gut ‘biome’, that mass of trillions of bacteria we have in our intestines which is essential for our immune system and has been linked with helping to prevent diseases from diabetes to dementia. We might know that live yoghurt and other fermented foods are good for promoting our ‘good bacteria’ but we also need to keep those bacteria well fed and for this they need fi bre, which we get from vegetables, fruits,

wholegrains, beans and pulses.

So where to start… well, all you need to make a homemade soup is some vegetables, a good fl avoursome stock either homemade or from good stock cubes (I like the Kallo ones) or powder (Marigold Bouillon is good) and maybe some herbs or spices to introduce warm or Mediterranean fl avours.

On my website www.eatwise.ie you’ll fi nd some recipes for

delicious winter soups; some are low carb recipes designed to help with weight loss and others are wholesome, hearty, meal-in-a-bowl delights. There’s also a recipe for homemade broth which can be used as stock or as a simple light soup, perfect for when you’re not feeling great as it contains the goodness from bones which soothes and helps the lining

of the stomach intestine to heal.

Happy cooking!

Anna McElhinney, BSc MSc Human NutritionEatwise, Roselawn House,

CastletroyLimerick.

087 2287543/061 633311www.eatwise.ie

Nurture......offering supports & counselling for pregnancy childbirthARE YOU UP FOR A CHALLENGE?Nurture is asking all our gorgeous friends to hold a Coffee Morning in aid of Nurture on any day during the year. You could hold a coffee morning either at home, work, sports or social club or group.

If you normally meet friends for coffee in a cafe, why not invite them to your house and ask them to donate what they would have spent. Ask your friends and family to bake too and join you on the day.

If you would like to join our challenge and host a coffee morning please register to get your free unique registration number at www.nurturecharity.org

The more money raised, the more services and support we can provide to people affected by

pregnancy & childbirth related mental health illnesses. So, get together with your friends and family to join the Nurture Coffee Morning Challenge and ensure that no one has to suffer alone! Your time, effort, and contributions will enable Nurture to provide crucial support services to mothers, fathers, partners and families affected by pregnancy and childbirth related mental health illnesses.

Each year in Ireland, approximately 22,000 women are diagnosed with antenatal and postnatal depression. Postpartum psychosis affects approximately one in every 1,000 women in Ireland. Thousands more women suffer from depression brought on by the death of a baby or fertility problems. More than one in fi ve pregnancies ends in miscarriage and around 500 babies die around the time of birth each year.

Every year Nurture’s helps hundreds of women, men and their families get back to living a healthy & happy life and we want to be able to offer our services and supports nationwide to anyone who is suffering from a pregnancy & childbirth related mental health illness. We need your help to make our mission a reality.

Nurture is a registered Irish charity and

receives some funding towards specifi c services from the National Offi ce for Suicide Prevention which we are delighted about but we are still heavily reliant on donations from the public to cover all our services. This is why we so desperately need your help as we cannot continue without fi nancial help from the public.

Tel: 041 982 2022Email: [email protected]

Web: nurturecharity.org

Supported by

Every year Nurture

helps hundreds of

women, men & their

families get back to

living a healthy & happy life...."



The Credit Union…...We Look at Things Differently...Money is a medium of exchange, used to replace barter for goods. It has been around, in one form or another, for some 7,000 years and is ever evolving, from bone to metal to bit-coin.Money is merely a medium. Money management plays a big part in everybody’s life, when we have it and when we don’t. Money should be about serving your needs and dreams.

Money management is an acquired skill. Just like learning to ride a bicycle, it takes time, practice and persistence. Eventually you achieve the balance that is right for you.

HERE ARE SOME OF THE FUNDAMENTALS OF GOOD MONEY MANAGEMENT:

• Regard money as an aid to assist you along the way in fulfi lling a need or realising a dream.

• Money is largely divided into two parts – what you have, and what you can access

(borrow).• You need a plan.• You need a trusted money-

management partner.• This is where credit union

comes in – your trusted money-management partner.

• We look at things differently.

For a start, we are a NOT-FOR-PROFIT organisation. We don’t have CUSTOMERS – we have MEMBERS. We exist to SERVE our members, to help with their DREAMS and NEEDS, NOT to profi t at their expense. And we do practice what we preach. This year alone, as well as delivering some of the LOWEST loan interest rates available anywhere, Affi nity Credit Union is GIVING BACK 10% of all money collected in interest!

We do ethical fi nancial services well because we do it to serve our members, not to profi t at their expense. Which is why we pay for insurance on their life savings and why we pay for loan protection insurance for peace-of-mind borrowing. It is also why we charge low interest rates, and refund loan interest from surpluses.

As we said, we look at things differently; from the people perspective.

We are your ideal money-management partner and have been for many decades. We have helped people meet immediate needs, meet longer term needs, undertake projects, realise dreams, build careers, start businesses, mark happy times and

sad times. We are people focused and know how important things are to our members.

We are here to help, and to make the realisation of your dreams easier, fairer and with greater peace-of-mind. Come talk to us. You’ll see, we do look at things differently!

Affi nity Credit UnionOld Schoolhouse Road

Monaleen, LimerickTel: 087 963 3922

Email: judy@affi nitycu.ie

YOUR EXPERT:Judy Burke

Our uniqueness is our gift to the world……yet for many this has become hidden behind outdated belief systems and values making it easier to blend in and become one of the crowd!Holding on to old beliefs however can keep us stuck and cause us stress when life doesn't fi t into our model of it making it feel as if our whole world is falling apart causing us to wonder where we fi t in it all.

Through a unique system called The Sangoma Way I gently help you to redirect your focus,

look at where these beliefs came from, shed some, and help you to reignite your passion/ spirit for life!!

The Sangoma Way Meditation classes for self-awareness will be returning the beginning of November

The duration of the class is 1 hour, and classes run for 5 consecutive weeks in The Sangoma Way home practice, Cappamore, Co. Limerick.

Total investment for a series of 5 classes is €60

Kate Ahern Tel 087 132 3624

Email [email protected]

YOUR EXPERT:Kate Ahern

CLASSES ARE AS FOLLOWS:SERIES 1: Wednesday November 7th @7pm (Beginners)

SERIES 2: Thursday November 8th @10amSERIES 3: Thursday November 8th @7pmSERIES 4: Friday November 9th @10am



Surviving the Winter Chinese Medicine StyleIn the philosophy of Chinese medicine, winter is considered the most yin (cool, dark, still) time of year. During winter, it’s natural for yang (warm, light, active) to retreat inward, both to protect and to conserve.The days are colder, but we also run cooler when yin predominates and yang retreats. Cold contracts, slows the system and can get stuck. As a result, we may feel tired, stiff and sickly more than usual in winter. Those of us who are prone to fatigue may fi nd the colder months

especially challenging.

Here are some tips and strategies to warm and nourish so that we may enjoy a vibrant and healthy winter

EAT AND DRINK FOR WARMTH AND NOURISHMENT

• Sip hot water with fresh ginger to keep the digestive fi re strong.

• Get out the slow cooker - Try to have lots of soups, stews, broths and slow-cooked meals in winter.

STAY WARMUsing Tibetan Medicinal Foot Soaks that have been shown to improve circulation, and enhance the immune system, and are perfect for those that are always cold and fi nd it diffi cult to warm up, If you want to stay warm this winter drop in to Cherryblossom get some super Chinese Medicine foot soaks.

CHINESE HERBAL IMMUNE BOOSTI’m a big fan of our Immune Defence Chinese Herbal Medicine, perfect for fi ghting off those colds and Flu at this time of year. (Louise Ryan, Acpupuncturist)

Self-Care for Winter



The 'Vitamin D Winter' and why we need to supplementWe know Vitamin D as ‘the sunshine vitamin’ and so it is… the best source is exposure to sunshine on the skin – but not with your Factor 50 on! The ‘Vitamin D winter’ in Ireland lasts from October to March – during this time, even on sunny days we don’t get vitamin D from the sunshine.

In food we can get Vitamin D from oily fi sh such as salmon, trout, sardines, mackerel, herring and tuna. However, to meet your requirements you would have to be eating oily fi sh pretty much every day. Egg yolk also contains a little Vitamin D as do fortifi ed cereals and other fortifi ed foods like some margarines, ‘Supermilk’, some juices etc, but the quantities are small.

Vitamin D is important for our bones - although osteoporosis can have many causes, vitamin D defi ciency is believed to be a major contributor. And that’s not all… Vitamin D is strongly linked to a good immune system

and the lack of it has been associated with various diseases including colon, breast and prostate cancer, hypertension, cardiovascular disease, diabetes, MS and rheumatoid arthritis. Other research has found that vitamin D status may also infl uence depression, anxiety and insomnia.

In 2011, the FSAI (Food Safety Authority of Ireland) proposed that all Irish citizens should be taking a daily vitamin D supplement in winter, so get winter ready - get down to Dargan’s Health Foods and start taking your little dose of sunshine! (Anna McElhinney, Nutritionist)

Simple Steps to Feeling Good this Winter...As the cold weather and darker days approach, our beautiful summer can seem like a distant memory. It is natural to feel the urge to hibernate and it can be hard not to feel a bit gloomy. The feel-good chemical serotonin naturally diminishes with

the reduction of daylight hours that is why going for a walk during daylight hours could help keep the blues away. Go a step further (if you pardon the pun) by adding the practice of mindfulness to your walk. Mindfulness is all about bringing your

attention to the present moment rather than focusing on the past or future. It is about opening yourself up to the beauty that surrounds you from the colours to the sounds …which naturally helps us to feel good. (Kate Ahern, The Sangoma Way)

Feel calm this winter…In my psychotherapy practice, November is always the busiest month...the darkness can bring up all sorts of feelings. Clients coming to me for therapy are tired of struggling with their anxiety and want to feel calm & back in control of their lives again. Covering the basics including 8 hours sleep a night, a nutritious diet, daily exercise outdoors & reducing your caff eine intake can really help you feel calmer.

As a therapist, there are many tools I like to teach my clients including emotional freedom technique (EFT), CBT & relaxation techniques. I also recommend the use of therapeutic grade essential oils such as Serenity, Balance & lavender oil. These are shown in research to reduce stress hormone levels & help bring the body back to balance. Try these oils for yourself at a class in Castletroy

where you get access to 25% off the RRP (details under Events on my Facebook page: Nicola Hogg-Empowering Wellness). These blends are a wonderful natural support that can be used throughout the day as needed- whether it is to help you feel calmer or boost your mood during the winter months. (Nicola Hogg, Psychotherapist & Essential Oils)



A Shift in Mindset…It seems every week there is a new buzz word as the latest, greatest, must do thing to support us, “self-care” being one. I don’t know about you, but I can’t recall anyone talking about self-care 10 years ago, or if they did, it meant new pjs, clean sheets on the bed & applying a face mask. Now, maybe that is what self-care still means for you & this is my point, self-care can mean diff erent things to diff erent people, so ask yourself what it means for you.

For me it is all about a healthy mindset, how I think directly impacts my daily experiences. In 2015 after losing my mother suddenly & struggling to cope, a friend gave me one of the best pieces of advice I ever received, to write down 3 things I am grateful for every morning. What I found was when I expressed gratitude it created a positive energy within me at a time when I was

overwhelmed with grief. I learned to acknowledge the small bonuses in my life which I had never done before as I always had a very lack mindset. By practicing gratitude daily, it shifted my mindset to feel more positive & abundant, thus helping me to cope. Try it & see what happens for you.

(Gillian O’Gorman, Innovative Wellness)

Osteopathy Boosts Immunity…We all know we need a boost coming into winter, it's so important to keep up good nutrition and exercise over the winter months to boost your immunity and energy levels. I would recommend a good multivitamin complex and elderberry syrup as an immune boost. Even going for a walk a few times, a week can help you feel better, I know it's harder in the winter months but getting moving and your blood pumping and muscles warmed up improves your overall health massively.

What people don't know is that osteopathy can boost immunity and help fi ght off colds and fl us along with a whole host of other nasties! If your body is functioning at its best you're much less likely to catch anything in the fi rst place. Osteopathic treatment helps to release and relax tight and tense muscles and joints

and improve fl uid fl ow including the all-important lymphatics which is your immune fl uid. I'd love to see people once a month to help them get through the winter as well as possible. (Petra Florence, Osteopath)

Self-Care After a New Baby!? It DOES Exist! Becoming a new parent is incredible- it’s also exhausting. It doesn't matter if it is your fi rst or subsequent pregnancy/baby.This delicate time of adjustment is also when many new parents completely neglect their own needs. They often fi nd any reason to put everyone and everything before themselves. Parents who make self-care a priority and create some time for themselves are able to recharge quicker and are more patient and available to meet their childrens’ needs.

SELF-CARE ULTIMATELY FORCES YOU TO ANSWER:“How can I take care of myself while caring for my family + all the other responsibilities in my life?”

Reading that may feel overwhelming! So often new mums (and dads!) struggle with the guilt of wanting to do all.the.things all the time while also knowing that choosing to do so means they are neglecting their own

needs.

SELF- CARE IS NOT SELFISH OR BEING SELF ABSORBED!It also doesn't necessarily mean spending loads of money on spa trips or other forms of pampering. This is how self-care is typically portrayed but misses the mark for most people. It doesn't have to be something that requires you to carve out a lot of time from your already

busy schedule. In fact, self-care is often more effective if it is something that is practiced in some way every day. Have you ever heard "you can't pour from an empty cup"? Your "cup" is much more likely to never be empty if you're topping it up each day!

SOME EASY WAYS TO PRACTICE SELF-CARE:

• Taking a nap by yourself

• Practicing

mindfulness while feeding your baby

• Taking a few deep, long breaths

• Taking an undisturbed shower

• Going for a walk• Sitting down to eat a

hot meal• Painting your nails• Doing something

you enjoy in nature(Michelle Mayefske, Doula)



Elderberry for the Win(ter)With the cold and fl u season upon us we fi nd ourselves bombarded by constant suggestions of what to take for winter immunity, it’s hard to know where to start! One fantastic starting point would have to be elderberry. There are plenty of other fantastic supplements that can complement it, but elderberry is King. Research has shown its strength as a powerful anti-viral, anti-infl ammatory and all-round immune system booster. So, what makes it different from other antioxidant rich berries then? Apart from being much richer in fl avonoids than blueberries, cranberries and goji berries, the most signifi cant difference is the specifi c anti-viral agent “Antivirin”. This component has shown the ability to, not only stop the fl u virus from multiplying, but also stops it entering the cells in the body. When taken within the fi rst 48 hours of symptoms starting it has been shown to shorten the duration of fl u symptoms by up to 4 days. For those who fi nd themselves constantly fi ghting a losing battle with colds, fl us, sinus infections etc. this would be my go-to supplement. Take it all winter for a boosted immune system or ramp it up to a therapeutic dose if you feel yourself coming down with something. It can be taken as a liquid, in tincture, or also as a tea! Call in and see what the best option for you might be. (Dargan Healthfoods)

Does winter bring you down every year? Seasonal Aff ective Disorder (SAD) is a type depression/mindset that comes and goes with the four seasons, typically manifesting during the cold autumn and winter months, when the days are shorter, darker, and chillier.

People with SAD can experience a range of symptoms, but some of the most commonly reported ones include a sense of tiredness paired with oversleeping, chronically low moods, and strong cravings for carbs, which can lead to excessive weight gain.

SAD can seriously impact productivity and day-to-day lifestyle, as the symptoms if severe can prevent individuals from going out, seeing other people, and engaging in some of the normal activities that they would otherwise pursue. Below are some simple tips to help.

• Consider Light Therapy for SAD• Get outside early in the morning

to catch some natural light and be around nature

• Add a good Multi Vitamin and Vitamin D supplement

• Get physical exercise to promote the body’s natural rhythm

• Add a weekly routine for your Self-Care Habits

• Attend monthly Refl exology sessions to help balance your overall physical, mental and emotional wellbeing.

Don’t feel Low on your own! Ask someone to get a coffee and get out for a little while. You might just be helping them to feel better too. (Amy O Mara, Holistic Health Coach)

New Mom Self-Care…...any time of the year!There is nothing like it…that addictive new-born smell, the feeling of total and utter pure love.

Those fi rst weeks and months are a whirlwind of emotion, of fi nding yourself as a mother, having a little baby totally dependent on you. It is both exhilarating and overwhelming.

It can be so easy to forget about what your body has been through in the 9 months previous, the transformation it has gone through, the stresses and strains...

Our bodies are so powerful

and amazing...it needs to recover and heal to allow you to do the things that you need to do while caring for your baby....bending, twisting, lifting, carrying, feeding, not forgetting what your pelvic fl oor has been through,

regardless of what type of delivery you had, it too needs to be strengthened and rehabilitated to prevent any long term problems.

So, in this wonderful, busy time please try not

to forget about yourself, you're your most powerful possession and your longest relationship in life is with yourself so learn to love and be kind to yourself. (Michelle Maher, Women’s Physiotherapist)

Elderberry for the



Warm Yin Yoga is a great addition to your self-care regime. Yin is a healing and rejuvenating practice that works at improving the connection between your mind and body.

We practice in a warm safe space to allows you to relax completely. This gives you the opportunity to explore yoga poses that allow you to go deep into your body.

Stillness and quiet allow your mind to be in the moment.

Yin complements other styles of yoga and exercise as has benefi ts for your mobility and range of motion of the joints.

It is delicious on those cold winter nights!

Explore your Yin-side Monday and Tuesday @

20.15 at Delta Sports Dome Limerick.

I will also hold a class concentrating on the spine on Sunday 11 Nov @ 12.00.

NamasteLiam Cashin

Tel: 087 176 7081Email:

[email protected]

#limerickyinsters

Become a Better You, Today…According to the HSE, half of people over 50 have at least 1 chronic disease, 1 in 10 people over 50 has diabetes, there are 36,000 new cases of cancer diagnosed each year & the number of autoimmune diseases are on the rise. So, why is it that we are experiencing such alarming increases in disease? According to the Centre of Disease Control, 53% of diseases are linked to lifestyle, our behaviours and the choices we make. (Centre for Disease Control 2004)

If, like me, you received a diagnosis and have been told to take a tablet every day for the rest of your life, reduce stress, remove certain food groups, exercise more & start taking supplements, well I can empathise with you, as this can be overwhelming to do all at once. There are many factors to consider before we are ready to change. This is why I created my 12 Week Program, A Better You, Today, designed to facilitate healthy, sustainable behaviour change & transform your goals into action. I don’t diagnose, prescribe or advise; however, I can support you in making changes and hold you accountable for your actions to achieve your wellness

goals.

For more information, book in for a free consultation, today!

Gillian O’Gorman Innovative Wellness

Tel: 087 2376703Email: [email protected]

Or fi nd me on FB “Innovative Wellness”

The Positive Birth Movement Limerick….. hosts free monthly meet ups for expectant parents in a supportive setting. Peer lead discussions focus on diff erent topics each month and help you prepare for a positive birth experience, no matter what that looks like for you! It's time to ditch fear and anxiety and become excited about birth! Every fourth Sunday of the month at 11 am in Chez le Fab, Limerick City. Check our Facebook page for up to date topics.

facebook.com/positivebirthmovementlimerick

YOUR EXPERT:Gillian O’Gorman

YOUR EXPERT:Liam Cashin

Health is not valued till sickness comes

Thomas Fuller

Supported by



Regular Exercise…...Not Just Good for the Body.We all know that regular exercise is good for the body, it helps us maintain weight, shed those unwanted pounds and increase strength and fi tness levels but exercise is one of the most eff ective ways to improve mental health, it helps relieve stress, improves memory, it can help you sleep better and it boosts our overall mood.

Have you ever left the gym and said to yourself "I'm so glad I went now, I feel so much better”? Sometimes the hardest part of going to the gym is psyching yourself up and physically getting there.

HAVE YOU EVER NOTICED HOW YOUR BODY FEELS WHEN YOU’RE UNDER STRESS????You feel more tense, especially in your face neck and shoulders sometimes this tension can cause frequent headaches. You can experience other issues like insomnia, heartburn, stomach aches and increasing fatigue. The worry and discomfort of these physical symptoms can lead to even more stress, which can create a vicious cycle between your mind and body. - Exercise is an effective way of breaking this cycle.

During exercise we produce these amazing feel good chemicals called endorphins which help us to relax and feel happier and less stressed.

STUDIES HAVE SHOWN THAT EXERCISE CAN TREAT MILD TO MODERATE DEPRESSION AS EFFECTIVELY AS ANTIDEPRESSANT MEDICATION BUT WITHOUT THE SIDE EFFECTS. EXERCISE IS AN INCREDIBLE DEPRESSION FIGHTER FOR MANY REASONS INCLUDING:

• positive chemical and hormonal changes in the brain

• reduced infl ammation

• acts as a distractionOTHER MENTAL AND EMOTIONAL BENEFITS OF EXERCISE INCLUDE:

• Sharper Memory & Thinking: The amazing feel good endorphins which make you feel better also help you to concentrate and feel mentally sharp for completing tasks. Exercise stimulates the growth of new brain cells and helps prevent age related decline.

• Higher Self Esteem: Regular, consistent exercise is an investment in your mind, body and soul. When exercise is a part of your lifestyle it can foster your sense of self-worth and make you feel more confi dent and stronger. By reaching small exercise goals you have set, you'll feel better about your appearance and have a great sense of self achievement.

• Better Sleep: Even short bursts of exercise in the mornings or evenings can promote and improved sleep pattern and improved the quality of sleep.

• More Energy: Increasing your heart rate a few times a week will give you more get up and go!

• Greater Resilience: When faced with mental or emotional challenges in life, exercise can help you cope in a healthy way, instead of resorting to comfort eating, alcohol or drugs.

At Embody we strive to deliver fun, sociable, on trend classes. Our variety and standard of classes are excellent, and we strongly believe there is something on the timetable for everyone. You'll always be greeted by a friendly face, chats, great music and a happy, positive atmosphere.

Let exercise be your tipple of choice.

Embody FitnessUnit 11C,

Castletroy Shopping CentreTel: 086 858 9228/0868620069Find us on Facebook/Instagram @

embodyfi tnesslimerick or @emmanancymaycross

YOUR EXPERT:Kasia Tasarz



She left the treatment with her nose clear, and with my Chinese Herbal Sinus Pills, which she took daily. When she returned the following week, she reported that she had not

used her steroid spray for a week, and her symptoms were much better. This was her fi rst time not using a steroid spray daily for nearly eight years. She had not had any headaches either. When she returned for her third treatment, she was so excited to tell me that when she switched on her window washers in her car, she could smell the washing

fl uid. The fi rst time in years she had been able to smell ANYTHING! Even I was a little fl abbergasted, as I had told her on the

fi rst appointment, we can certainly do our best to help your sinusitis but I’m not going to tell you we can return your sense of smell. Sometimes this stuff is more powerful than I imagine! Also, she reported, her husband is very happy as she has stopped snoring completely since starting treatment. Mrs Never do Smell is delighted,

and when she missed an appointment, and the snoring came back, her husband asked when are you going for Acupuncture again??

ACUPUNCTURE. HELPING REAL LIFE PEOPLE WITH REAL LIFE STUFF. *Names have been changed and the client has consented to anonymously sharing her story

Louise Ryan M.Sc. Nutrition, Lic. Ac., Prof. Dip. CHM is a licensed practitioner of Traditional Chinese Medicine, and a member of the Acupuncture Council of Ireland (ACI). Louise has completed post graduate training in Acupuncture in Gynaecology and Fertility and Obstetric Acupuncture, and Chinese Herbal Medicine and Distal Needling.

Louise Ryan,Cherryblossom

AcupunctureFirst Floor, Castletroy

Town Centrewww.cherryblossomacu-

puncture.ie087-6357041

What I like most about my job is seeing the amazing effect that Acupuncture and Chinese Medicine has on regular people, just like you and me, and their everyday struggles

in their everyday lives. In these articles I want to explain to you a little how acupuncture works for my clients. Most people care about what’s in it for them, and rightly so! So I want to bring you a few stories from my clinic, because that’s how you see how this really helps, and maybe, you’ll recognise yourself or your issue in one of my stories, and then if I can help you too, great.

This month’s story is one of chronic sinusitis. Names have been changed to protect the innocent. Mrs Never do Smell came to me with what she described as “ A terrible problem with Sinus”. She had had continuous sinus problems and infections for the previous eight to nine years, since having a particularly bad infection, and she described that she

mostly has no sense of smell.

She was using a steroid nasal spray daily to control her symptoms and without those she found

the symptoms unbearable, with severe headaches, blocked nose and snoring at night and a post nasal drip. She described her worst symptom as the constant blocked nose. No physical reason had been found medically for the sinusitis, and it was managed by the steroid.

I use a type of Acupuncture called Distal Acupuncture. This is where you needle into areas of the body that are away from where the problem is. So, we used areas of the body like the lower arms and legs that are highly innervated and by stimulating them with Acupuncture needles, you trigger the brain to release natural painkillers and increase blood supply to the affected area. As Mrs Never so Smell was on the therapy bed, she could feel her nose start to clear.

Acupuncture. Helping Real Life People with Real Life Stuff .

YOUR EXPERT:Louise Ryan

Reader RewardCut me out and take me to a practitioner featured in the magazine and receive your reward for being our reader and for staying local.

T&Cs: Rewards are at the discretion of the practitioner. One per practitioner.

Nov

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Do you want a positive birth experience...? ...Then a homebirth might be the right choice for you.Imagine getting to know your midwife throughout your pregnancy in the comfort of your own home. That same skilled, experienced midwife is there for the birth of your baby – and cares for you both afterwards, too. Yes, this IS possible – and it’s becoming an increasingly popular choice for expectant mothers.

BIRTHING WITH PRIVATE MIDWIVES IRELAND ALLOWED YOU:

• to be in control with support and guidance from your personal midwife from pregnancy to postnatal care

• to achieve a gentler birth experience.

• to limit medical interventions.

• to benefi t from continuous one-to-one care from an experienced

midwife.Many pregnant women believe they cannot have a home birth if they do not meet strict HSE criteria. However, Private Midwives Ireland does not have to work within these restrictions. If you have a medical issue, had previous birth problems or had a caesarean birth, talk to us. In most cases, we can still offer you personalised homebirth care or hospital support.

Even better, most health insurance providers offer a high level of coverage for our professional service. Our team can provide care in most parts of the country!

As a skilled midwife who has supported families for 16 years, I know just how important a positive birth experience can be for mother, baby - and the entire family. If you are interested in hearing how I can help you, get in

touch for a no-obligation consultation. I can't wait to hear from you!

Madelaine GohrsPrivate Midwives Ireland

Suite 11, 1st Floor,Omega House,

Collinstown Cross,Santry, Dublin

Tel: 1800 937 119Email: madelaine@

privatemidwives.comWeb: www.

privatemidwives.com

Reader RewardCut me out and take me to a practitioner featured in the magazine and receive your reward for being our reader and for staying local.

T&Cs: Rewards are at the discretion of the practitioner. One per practitioner.

Nov

embe

r 20

18

Limerick

YOUR EXPERT:Madelaine Gohrs

…. began on January 23rd 2016. It is a free, weekly, timed 5K which you can walk, jog, run, or volunteer at as you please. parkrun fosters social engagement with exercise suited to each participant in an outdoor environment. Every Saturday morning at 9:30 (bar during extreme weather conditions), people of all ages and abilities eagerly anticipate the morning’s parkrun, which is organised by a different group of volunteers each week. We ask that people volunteer a few times a year to make sure that everybody gets a chance to run/jog/walk. parkrun fi rst started in Bushy Park in London in October 2004,

and there are now over 1,300 parkruns worldwide including 80 in Ireland (along with another 17 junior parkruns). The Limerick event takes place on the University of Limerick campus, starting and fi nishing near the Boathouse. The route consists of 4 loops which bring you along beside the River Shannon. To participate, all you need to do is register (once), print out your barcode, bring it with you, and complete the course! You will then get an email with your result a few hours later. To register, simply visit www.parkrun.ie/register. We look forward to seeing you soon!



What is Pelvic Organ Prolapse?The organs of the pelvis are the bladder, the bowel and the womb. When the muscles and tissue become weak or loose, this is when a prolapse happens.

It can obviously cause a lot of distress and discomfort for someone and often they are too embarrassed to speak about it. This does not have to be the case, there are many ways of treating prolapse, physiotherapy being one of the main ones that are recommended.

SYMPTOMS MIGHT INCLUDE:

• Seeing or feeling a bulge or "something coming out"

• A feeling of pressure, discomfort, aching, or fullness in the pelvis

• Pelvic pressure that gets worse with standing or

coughing or towards the end of the day

• Leaking urine (incontinence) or problems having a bowel movement

If any of this resonates with you, or you know someone that is suffering with this, it can be helped.

Michelle MaherCherryblossom

Acupuncture,First Floor

Castletroy Town Ctr.Tel: 087 775 6095

Web: womenfi [email protected]

YOUR EXPERT:Michelle Maher

What is Pelvic Organ

Placenta Encapsulation- A Boost to Postnatal Recovery...Placenta encapsulation is an excellent way to boost recovery and really take care of YOU following the birth of your baby. It is a no-hassle way of replenishing the body after nine months of supporting foetal growth. Turning

a new mum’s placenta into easy to consume capsules offers a whole host of postnatal benefi ts, including reduced bleeding time, more energy, reduction in postnatal depression symptoms, increased breast milk

production, less hair loss, clearer skin and increased hormone balance. This is a professional service that many mums in Ireland are opting for and with good reason! Some parents choose placenta encapsulation because they are hoping to avoid the "baby blues,” while others want to ensure they maintain energy levels when caring for a new baby plus older siblings! No matter your motivation, you are worth it and wanting to feel your best following the birth of your baby is an invaluable investment in you and your postnatal recovery!

While this service may not be everyone’s preference,

it can be a real positive for new families. All doctors and midwives attending home and hospital births are familiar with this service because of its growing popularity. Most parents would book in with me for this service during their second trimester and feel the benefi ts of consuming their placenta very quickly. The number of pills your placenta makes depends on the size of your placenta, which interestingly weighs approximately 1/6 of your baby’s weight at birth!

For more information on this service or to book in, feel free to reach out!

Michelle MayefskeTel: 083 810 8212

www.limerickdoulaservices.ie

www.facebook.com/LimerickDoulaServices/

Instagram: @limerickdoulaservices

YOUR EXPERT:Michelle Mayefske

Tired of the constant colds & coughs?During the winter, mothers attend my essential oils classes looking for effective, safe, natural supports for immunity. I teach mothers how to use essential oils at home because I have seen how they reduce the intensity & duration of viruses/infections with my two daughters. Many of the oil blends I offer have

research showing how they work on bugs so it's not just that essential oils smell nice around your home (although that is an added bonus!). If you want the easiest, healthiest winter yet, come along for a coffee & try the oils out

for yourself at my weekly meetups in Castletroy-check out events on my Facebook page: Nicola Hogg-Empowering Wellness to book your place. (Xmas gift ideas including diffusers, Christmas oil blends & more available at classes during November).

Nicola HoggEmpowering Wellness

Psychotherapist & Essential Oils

Text: 087 683 6922

YOUR EXPERT:Nicola Hogg

Supported by



OSTEOPATHY FOR EVERYONEOsteopathy is for everyone! We treat all ages from new-borns to elderly, those with headaches, indigestion, sleep problems, restricted joints, tight muscles, trapped nerves; the list could go on and on. Osteopathy is a wonderful and highly eff ective treatment that can help so many people with so much.

One of the great things about osteopathy is that it can be very gentle. For anyone who doesn't want or can't have a strong treatment we use cranial osteopathy. Using gentle pressure, you can release key areas of the body to improve overall function.

Often people will ask what you're doing during this kind of treatment; with this very gentle treatment we help your body to make the changes which are needed. Not many people think about how much our bodies do without us even knowing, your heart pumps, you breathe, you digest, and you heal, our bodies have what we call self-healing and self-regulating capacity, this is what we work with in cranial osteopathy. Patients often come

away saying, 'I don't know what you did but it works!' and this is why I love cranial osteopathy, it's a gentle non-invasive treatment that really works

Petra Florence, M. Ost BSc DO

Registered OsteopathRiverview Clinic,

3 Broad St, LimerickTel: 061 446 454 / 087 153 1002

Email: [email protected]: www.riverviewclinic.ie

YOUR EXPERT:Petra Florence

Effects of Food Intolerance on Your Immune System...Now that November has come around, the nights are getting shorter and the weather is colder. It has been worldly recognised that food intolerances can have a negative eff ect on the immune system, so not only is it time to get the vitamins out but it’s time to become aware of how you feel after eating certain foods. The eff ects a food intolerance has on the body can present itself in various ways, Reduced immune status against viral infections, allergies, autoimmune disease, Respiratory issues, skin conditions, gastric and bowel conditions to name just a few.

The consequences of food induced activation of the immune system can initially be subtle, but this may become serious over time. The continuous intake of reactive substances causes local micro-infl ammation in the intestinal tissue and will manifest in any of the forms previously outlined.

With a simple fi nger prick test, we at the clinic can have clients results back to them within days. As nutritionists we worked with our clients to alter their diet and help them get back to living without the negative effect their previous diet had them. As our IgG test is based on the client’s blood our

testing is 100% accurate.

Caroline DanaherThe Ultimate Health Clinic

Georges QuayLimerick

Tel: 061 315 785

testing is 100% accurate.

YOUR EXPERT:Caroline Danaher

“If exercise was a pill......everyone would be taking it." I heard this quote recently and it stuck with me. I couldn’t agree more. The eff ects of exercise on physical and mental health are monumental. The University of Limerick recently carried out a large-scale study which found that strength training can be as eff ective as taking anti-depressants for treating depression and mental health problems. Some of the well-known physical benefi ts of strength training improved bone density, increased strength, improved body composition and reduced risk of injury. These benefi ts in turn reduce the risk of many chronic diseases related to lifestyle.The darker days and colder temperatures of winter can have an adverse effect on our mood, mindset & overall mental health. This is normal. Exercise can help to offset some of these negative inputs by allowing our bodies to produce hormones which have a positive effect on our mood, and act as natural painkillers. My advice would be to incorporate scheduled training of your preferred exercise or sport into your routine 3-5 times a week. If you are unsure

where to start or have an injury that you feel may be impeding your ability to train, contact me and I would love to guide you in the right direction.

Vivienne GlynnRoselawn House,

CastletroyTel: 086 212 4237

Email: [email protected]

YOUR EXPERT:Vivienne Glynn

The University of Limerick

recently carried out a large scale

study which found that strength

training can be as effective as

taking anti-depressants fir

treating depression & mental

health problems.


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