December update

It's halfway to Christmas already! I am working up to and including Friday 22nd December at the 919 Clinic, finishing at 4pm. My last December dates at the Nether Edge Herbarium are Saturday 16th and Tuesday 19th. Gift certificates are still available!

I will be back at the Nether Edge Herbarium from the 2nd January, and the 919 Clinic from the 3rd January.

Daisy loving the frosty conditions!

It's been a slippy few weeks, either on the mud and wet leaves or on the ice. Do remember if you feel insecure walking in these conditions to take smaller steps, keeping your weight over your feet, and to relax so that your body is free to absorb any slips and make the micro adjustments to keep you balanced. I also notice that people sometimes begin to adopt a penguin walk, leaning side to side as they lift their legs from the back and pelvis rather than flexing at the ankle, knee and hip joints. This can lead to a stiff, aching back as it's hard work to keep up. If you find yourself doing this, instead visualise your torso remaining relaxed and your spine extending upwards as it's supported by your pelvis, then take a moment to notice if you are flexing your leg at the hip to lift your knee up in front of you as it also flexes, ready to then extend your lower leg and move you forward as your foot comes back down. Place your hand at the hip crease to feel what is happening. You can also check your gait by placing your hand over your sternum; is your hand being moved side to side as you walk penguin style, or is it rotating as your back responds to an easier walking movement. Do take a look at my exercises, Hunting in the Forest and Knee Lift, if you would like to practice this movement (scroll down the page on my website to find the video links):

 https://katesheridan.org/exercises

Not long now until the days begin to lengthen again. Meanwhile I am taking in as much pleasure as I can during my winter walks, from the low sun highlighting the texture of tree bark and the colours of the mosses and lichens, to the intricate patterns of frost on leaves and the sensation of space, light and increased views in the woods now that the leaves are mainly fallen.

  

November news

 

I love autumn - the colours, the crunch of leaves (when dry!) underfoot, finding sweet chestnuts to roast and of course, as an avid knitter, the return of the sweater, hat, gloves and shawl temperatures! However, the rain deluges are making those leaves slippery underfoot, likewise the muddy paths. If you find yourself thinking that you are about to slip the instinct for most of us is to tense up but as with icy conditions this actually makes it harder for your body to absorb the forces and make the micro adjustments that help us to adapt to what is happening underfoot. Instead, take a moment to breathe and allow yourself to soften and relax. Ok, it doesn't always work and sometimes that slip is inevitable but more often than not you find yourself more sure footed - which is a good feeling!

We are also past Halloween and bonfire night, so it's time to mention Christmas! Gift vouchers are a very popular present and I can arrange them for appointments with me at either the 919 Clinic or the Nether Edge Herbarium. Just drop me an email or text and I will get back to you.

November exercise exploration: stand by something - could be a wall or a tree - and reach up with your arm; how far does your hand reach? Now start again but this time feel the connection between your foot and the ground on the same side as the arm that is moving, and as you raise your arm imagine that the movement begins with the foot pressing into the ground so that as you reach up you are also pressing down. What do you notice? 

I find that this is a lovely way to explore how movement connects through the body. When the shoulder is supported by the involvement of more of the body for me it feels freer, and I can then reach further as that whole side of the body expands and extends upwards.

In other news, I have begun selling the dog leads and some of the other items that I make, with 10% of the price going back to the animal rescue charity that Daisy came from (La Cruz Protectora). Sam Mayfield is amazing, she dedicates herself to helping the dogs, cats and other animals that are so much in need of an opportunity to find a happier life. You can find images of some of the things that I make on my instagram page if you search for practicalcatcrafts; please contact me if you would like to make a purchase. I weave the bands on my inkle loom in natural materials (mainly linen and organic cotton) and I will do my best to  accommodate personal preferences around colours etc. The dog leads start at £25 each for a standard length. Feedback so far is that they feel lovely and take up very little room in your pocket. I have been using one for a year with Daisy and it is holding up well.

Inkle loom in action

Some of the dog leads

 Not long now until the shortest day and then the rapid return of the light. Something to look forward to on the dark evenings of November and December. Keep well!

October catch up - including some listening recommendations.

The leaves are turning colour and falling, the acorns are like ball bearings underfoot in the woods and I'm wearing my (handknit by me) Icelandic jumper; how did it get to be nearly November so fast! As usual, several months have gone by since my last blog....

First up: my Saturday hours at the Nether Edge Herbarium are changing to begin at 10.15am - so you can have your massage treatment and then continue with the rest of your weekend. I am also there every Tuesday afternoon. There is no change to my 919 Clinic hours (details are all on my website https://katesheridan.org/booking-and-prices).

When I first began working as a massage therapist, way back in the 1990s, I always took details of the typical food my patients would eat across a week. This continued when I trained as a medical herbalist but over the last few years of working as a soft tissue therapist, whilst I still talk to my clients about food and appropriate healthy eating, I have stopped making a note of what they are eating. Listening to an excellent podcast on the Sport Therapy Association website has made me reconsider. The interview in episode 166 with Dr Lucy Williamson on the gut microbiome and personalised nutrition for the future is a fascinating listen, and she is also fully in favour of a morning coffee and full fat dairy so definitely my kind of nutritionist! She very much wants people to feel they can have fun with bringing more variety of food into their cooking, and also to connect with the natural environment that food comes from - it is worth having a look at her website (you can find the link on the STA website, link below) where she lists events and courses. She talks a lot about not only the role food and our microbiome have in our health including managing inflammatory conditions and healing, but how our mental and emotional well-being can affect our gut health - as so many of us have grown up with an awareness of but haven't always found a way to act on. What we eat can have such an effect on our fitness and ability to recover, well worth a listen.

https://www.thesta.co.uk/site/index.php/podcast-options/podcast

I also listened to the Food Programme on R4, which has a two parter on - you guessed it - the gut microbiome. Definitely the hot topic of the last year or so!

 https://www.bbc.co.uk/programmes/m001rgvm

One of the points made in this episode that I really appreciated was that there is no right diet (where diet refers to what you eat on a regular basis) that will fit everyone; there is the right diet for you in your environment, leading your life. In this episode they monitored the health of someone from the UK kayaking up the Greenland coast whilst eating a traditional Greenland diet (spoiler: he thrived on it!) One of the researchers observed that if you want to know what you should be eating, look at the kind of foods found naturally where you are (or what they would be if there was still a natural environment!) and what the traditional diet would have included. Once again the message was to eat a variety of fresh and fermented foods, and to avoid ultra processed food.

Lastly, as the days become shorter and the weather colder, remember to take a moment to breathe, relax those tightly braced muscles and allow your spine to lengthen and expand so you can move with more ease and lightness through your day - even as wind howls and the cold numbs your nose. Look for where you are holding tension and ask if you can let it ease away; notice how that feels. Enjoy!  

I'm back to working in two locations!

 Very exciting news for me - I am now working on Tuesday and Saturday afternoons at the Nether Edge Herbarium on Abbeydale Road. 

Nether Edge Herbarium

I have known the Sheffield herbalists for many years, they welcomed me when I first arrived here, and I am delighted to be a part of this team. I will be practicing there the same as I do at the Clinic: soft tissue therapy with maybe more of an emphasis on the movement work (JEMS) but as ever the treatment will be guided by the history and requirements of the client. 

If you have struggled to make it to my 919 Clinic appointments due to the times then maybe this Saturday slot will work for you? 

Food!

 

Great book - must finish it!

I bought 'More fuel you' after reading an interview with the author; I really like her approach to diet and nutrition - she works with you and your needs, values and requirements rather than dictating what you should do, and is an advocate of eating as a pleasurable and social activity. Things she considers in this book after an introduction on nutrition include the effects of ageing and the menopause, and the pros and cons of various eating choices including low carb, plant based and intermittent fasting. Whilst this book is geared towards those wanting to improve sporting performance the information in it is relevant to everybody who wants to find out more about nutrition and eating healthily and optimally. It is very accessible and well written, with plenty of case studies.

There have been some interesting radio programmes on food recently too. When I was training to be a medical herbalist I was fortunate to have Christopher Hedley as one of my teachers, a wonderful herbalist and teacher with a knack of summarising key points in a memorable way; 'get them eating right, get them sleeping right and see what you're left with'. Now we are finding out more about the gut microbiome we understand that what we eat really does affect both our mood and our immune system - so much more than just fuel, as herbalists have known all along. Pretty much every nutritionist will tell you to eat lots of plants and to eat fresh food and this thirty minute, very engaging radio programme https://www.bbc.co.uk/programmes/m001ngjx agreed, advocating eating at least thirty different types of plant each week. This is easier than it sounds as it includes herbs and spices and doesn't have to be large quantities. I counted up how many plants I had in one day last week and it was twenty - my muesli alone included eight types plus the fresh fruit I add to it. One of the traditional ways of preparing foods in many cultures is to ferment them and again this is really beneficial for the gut microbiome. In contrast so much of the modern industrial way of eating although convenient is damaging to our health; it's scary how much of the food we buy is actually ultra-processed (over 60% of the average person's diet in the UK, apparently!) The programme is a Michael Mosely one and he has a 'Stay Young' series on BBC Sounds in which the first episode covers the benefits of fermented foods. Ultra processed foods are discussed amongst other food matters in this episode of 'The Infinite Monkey Cage', https://www.bbc.co.uk/programmes/m001n8b6, and if you find the subject interesting then you may like to follow up Dr Chris van Tulleken's podcast.

Another thing that came up in one of the programmes I was listening to was, don't write a food off because you didn't like it the first time. Our tastes change over time and we have to learn to like foods that aren't sweet (this is a survival mechanism as many poisonous foods are bitter. Of course, many beneficial foods also have a bitter taste so we have to be taught which are safe and then to develop a taste for them). When I was growing up my mum (a great cook with a wide repertoire) would always put a teaspoon of something we weren't sure of on our plate just to try, with no pressure or judgement. This taught me useful strategies on how to eat foods I didn't particularly like, but also over time I would often develop a taste for them (exceptions include kidney and liver - just no!) Another thing to consider is that as your gut health improves you may be able to tolerate more foods that you previously found upset your digestive system. Keep curious, keep trying different foods!

Most importantly of all, enjoy your food!

Summertime!

 ......and my top tips are to wear sunscreen, keep as covered up as possible in cool clothing and make sure you avoid dehydration. All very obvious but I seem to slip up on this every year! I now keep sunscreen right by the front door in full sight to remind me to use it every time I go out. 

When rehydrating it's worth considering how much you have been exercising and whether you would benefit from drinks such as coconut water, milk, sour cherry juice or green or black tea to help recovery. Some drinks are easier for the body to rehydrate from then plain water and you may find it interesting to read up around this. If you are sweating heavily it is also worth considering how that is affecting you; it may be an idea to choose an appropriate drink to replace electrolytes or to have a suitable snack with your water.

Daisy exercising in the park; she rehydrated in a stream.

It is also wise to remember the effect heat has on your body (and brain!) As well as the serious health risks of heat stroke, dehydration can affect our tendon and muscle function and recovery, possibly increasing the risk of injury. It causes us to become stiffer and makes it harder for nutrients to be delivered around the body and wastes removed. During hot spells, especially when acclimatising, maybe consider changing your exercise plans to be easier or to take advantage of cooler times of day and shadier routes. Remember that heat may also be affecting your sleep and that fatigue may reduce exercise performance and have an impact on recovery and injury. Make sure you also know the early symptoms of heat stroke, and what action to take if you spot them in yourself or the people you are with.

https://www.nhs.uk/conditions/heat-exhaustion-heatstroke/

Highland cattle keeping cool.

Thankfully my treatment room at the 919 Clinic is lovely and cool - the advantage of being in the basement although I do miss having natural light. I am open as usual over the summer, 10-5.15 weekdays with early closing on Wednesdays. 

Price changes....

I have been putting off changing my prices as I really do like to keep massage treatment as affordable as possible, but my last price increase was way back in February 2020 and since then I have absorbed quite a few increasing costs. So, the time has come... from 01/05/2023 the price of the 45 and 60 minute sessions will be increasing by £5 to £35 and £45 respectively. This is still very competitive, but to help a little where people are needing multiple treatments a month I am putting in place a discounted pre-payment scheme for the 45 and 60 minute appointments. The new prices are on my website, including for the pre-payment scheme: http://katesheridan.org/booking-and-prices

There are terms and conditions for this which can also be found on my website.

The days are getting so much lighter now and the flowers are multiplying in the woods; I have begun running again and am looking forward to enjoying the local woodland trails. I hope that you too are in good health and enjoying this wonderful time of year.

Updates and some interesting listening.

 

Well, I'd been meaning to write a blog post for a while but I've just realised that my last one was in 2022! Time really does fly by.

Since then, we've had a deluge of snow in Sheffield. Snow and ice affect how we walk and I often notice an increase in back and leg issues as my clients cope with the conditions (including shoveling snow off paths and roads). My tips are to relax whilst walking so your body is able to adjust better to the ground (or ice) underfoot and to absorb any small slips, and to take smaller steps keeping your weight over your feet. Notice how you are walking - are you moving your torso and hips from side to side rather than lifting your leg by flexing at the hip? If so that may be contributing to a sore back. In deep snow we have to lift our legs up more so you may find practicing my knee lift exercises useful.

Come April I will be making a small increase to the price of my 45 and 60 minute sessions. This is the first increase since the beginning of 2020 and it will be another few years before I put them up again, all being well. I like to keep treatments as affordable as I can manage.

Radio 4 is my go to for home listening and they have had some great, and very interesting, programmes on recently that I thought I would mention here.

• 'Sliced bread' is a programme looking at various products and how good they actually are. Of course, it's only as good as the experts they interview but I generally find it very informative. Topics covered have included massage guns and painkillers (both topical and ingested). https://www.bbc.co.uk/sounds/series/p07012sf
• 'Phantoms in the brain' is a fascinating series exploring the close links between physical and mental health https://www.bbc.co.uk/sounds/brand/m001fw69  
• 'Room 5' is another fascinating series featuring interviews with people who had life changing medical conditions https://www.bbc.co.uk/sounds/brand/m00139bx

I also came across this site via a recommendation from the JEMS group I am part of (see my website for more information about JEMS). It has some really interesting reading and podcasts on what influences how we move and how we perceive our bodies and pain. Some of it is free and some behind a paywall: https://toddhargrove.substack.com/archive

Lorimer Moseley is a scientist who writes and talks about pain, and he does so brilliantly. I highly recommend his website which includes resources: https://www.tamethebeast.org/#tame-the-beast