Some like it hot...

Even sun loving Daisy chose this shady spot under an oak tree 
to relax in on a walk once it got warm. 

....but I don't! Once the afternoon temperature soars above 23C I begin to stay put in the shade, often inside with curtains and windows closed but ideally under the canopy of a leafy tree where I can find a bit of a breeze. However, my treatment room at the 919 Clinic remains lovely and cool due to its underground location, so work continues as normal. Many a client exclaims with delight at they walk into the refreshing temperature, such a relief after the scorching pavement heat!

Do remember that if you have a training schedule you are following, it is standard practice and wise to adapt it to the conditions and to how you are feeling. Bad night's sleep? Not eating well? Struggling to stay hydrated? Outdoor temperature much higher than you normally experience? Your body will struggle so be kind to it - and do remember the risk of sun damage to the skin at this time of year too. If it's not possible to go out earlier or later in the day, then maybe look for something different to do such as a Pilates or yoga routine - or maybe just take a complete break for a few days. The Running Physio, Tom Goom, recommends taking a training break of up to a week every six weeks or so to give the body a complete rest, and a heatwave is just the time when your body will thank you. There are many tips to be found elsewhere on how to keep cool, but my other half is currently favouring soaking a cloth in cold water and then draping it around his neck; repeat as it dries.

My browsing has come across the following articles that may be of interest:

An interesting article on how to look after your joints as you age, through exercise: https://www.theguardian.com/lifeandstyle/2026/jun/24/exercise-miracle-cure-expert-tips-protect-your-joints

A rather lovely read on the community aspect of ultra distance trail running, and on training resilience: https://ultrarunning.com/featured/unofficial-rules-of-the-trail/

And continuing with ultra running, if you haven't already seen this YouTube documentary about Jasmin Paris's successful Barkley Marathon attempt, then do; you don't have to be a runner to appreciate the commitment and effort needed to complete this toughest of tough events!  https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.youtube.com/watch%3Fv%3DPgTEsybXw-4&ved=2ahUKEwitmfWknqeVAxUiRvEDHUMsAfQQwqsBegQIFBAB&usg=AOvVaw2qIc3O93EfSdLYU3zl2ART

On a sober note, do remember to go for any health checks even if you feel you need to reschedule them. About four years ago I went on a wonderful day walk in the lake district with three good friends; 'we must do more of this,' I thought. The three other people, all fit, active and healthy at the time, were all diagnosed with cancer over the following few years. Heart breakingly, two died - aged 50 and 49 from very aggressive cancers (sarcoma and ovarian) that were picked up only after symptoms became evident, by which time the cancer was unfortunately already quite far on as is often the case. The third person's cancer was picked up on a routine mammogram long before any other symptoms became evident, and thus has a much better prognosis (although still involves anxiety, surgery and lots of recovery time and further treatment). No one likes the screening process, but it can save your life. Likewise, don't feel embarrassed about seeing your GP about something you have noticed; it is much better to be checked out than to worry and wait.

Take good care of yourselves, and enjoy the more seasonal temperatures that are due to return next week!

Daisy surveying her realm from a shady spot.

Spring is in the air....

 The first leaf buds are appearing on the trees, the early spring flowers are beginning to show their petals, and every now and then there's a day that brings a warm breeze, sunshine, and a promise of things to come. Then it rains again and it's back to walking the dog in the mud....

Just a short post today. My hours and prices remain the same for the foreseeable future.

Things to share:

For those who have lost their life partners, it is such a hard time (with no time limit) to navigate and often there is the feeling that no one else quite understands. Someone I know who was widowed seven years ago is involved in a peer group offering support and has asked for everyone he knows to share the details:

https://www.thewidowedcollective.com

On a completely different subject, here is an interesting article on plantar faciitis:

https://www.theguardian.com/wellness/2026/jan/26/plantar-fasciitis-causes-treatments-prevention

Hello, 2026!

 Well, it's been a while since I last posted! I hope that Christmas and New Year were kind to you.

Personal events rather took over in the autumn, and I have taken time off to process them. It's been a powerful reminder of the effect grief can have on the physical body, as what we feel emotionally is always experienced and processed physically as well. 

As part of looking after myself I follow my natural urge to hibernate at this time of year, going to bed early. I do also rise early, often before 6am; I find I enjoy the quiet early mornings but struggle with the dark evenings and I decided a few years ago to work with my body rather than battle it. Part of my morning involves standing outside the back door for a few moments, usually at first light but sometimes whilst it is still dark on particularly beautiful nights; I like to connect with the sounds, aromas, the light and feel of the day this way, in a way that we can't from inside a house. I find it very grounding and soothing.

Housekeeping: I am keeping my prices the same for the time being, with no plans to increase them at present. Do remember to bring a large clean towel to your appointment, and please rearrange or cancel if you find you are poorly. So many illnesses are keen to spread themselves at this time of year, and close contact work is an excellent opportunity for them to do so! 

Listening recommendation: RED-S, or Relative Energy Deficiency in Sport, was a topic on Woman's Hour on BBC R4 last week that is well worth a listen. As they say on the programme, it's no longer just elite athletes that are affected and often the person who has RED-S will seem very healthy and a good weight so it can be difficult to detect. If not addressed, it can lead to serious health issues.

https://www.bbc.co.uk/sounds/play/m002nvc5 

I wish you good health and contentment in 2026. 

 

Early summer catch up

 Time has flown again! My mother moved in April from Kent to a care home in Sheffield and that has taken up a lot of my attention alongside work and dog walks; even crafting took a back seat for a couple of months!

I have a few interesting articles and programmes to share on here:

The Guardian has an article on the value of power exercises and how to go about them - including some that you can easily do at home. These are so important as we age to maintain our resilience and prevent the falls and injuries that can be so catastrophic in later life. Power exercises and explosive effort sounds intimidating, but it's just doing a movement that requires effort in that moment such as jumping, skipping or a press up. It can even be achieved by speeding up your ascent of stairs, and you stop before you tire.

https://www.theguardian.com/lifeandstyle/2025/may/28/the-power-secret-simple-everyday-moves-you-need-for-a-healthier-and-happier-life  

The Guardian has other interesting articles on the value of exercise such as weight lifting in facilitating remaining active and mobile in later years:

https://www.theguardian.com/society/article/2024/jun/18/weightlifting-at-retirement-age-keeps-legs-strong-years-later-study-finds

https://www.theguardian.com/lifeandstyle/2025/mar/09/push-up-power-the-exercise-you-need-for-a-healthy-happy-life-and-eight-ways-to-make-it-easier

The medical twins are back on R4 with new series. This is the link to the episode guide, which includes ones on how much protein you need in your diet; looking after your knees; sleep, and HRT and menopause:

https://www.bbc.co.uk/sounds/brand/m00298p7

2025 updates including a price rise

Hazel flower and catkins

 It's been a while since my last post - a bit too late now to wish you a happy new year, but I do hope that 2025 is being kind to you so far.

Price increase:

First update: it's been a couple of years since my last price increase and I had intended to leave it a bit longer until my next raise but costs have continued to rise in particular that of the training courses that I need to attend to keep my skills up to date. From April I will be adding £5 to the price of treatments, so 60 minutes will be £50; 45 minutes - £40; 30 minutes - £30. A quick check across Sheffield practitioners has reassured me that this is still very competitive; it is important to me to keep massage financially accessible to as many people as possible. In line with that, I will be extending the £5 discount to those who have been having two or more treatments a month for longer than six months to the half hour appointments. For those who immediately qualified for the discount on longer appointments when I last increased my prices, this will be the first increase since 2020.

What's been on the radio:

This is a fascinating listen about the relationship between exercise, diet and our weight.

https://www.bbc.co.uk/programmes/m002751k

 I can also recommend the earlier programme that is referred to. I have not been able to find the link as yet, but on looking through the archive I spotted many other interesting episodes on subjects such as food and sporting, theatre and dance performance as well as the gut biome and various foods and drinks that are rising in popularity.

Some other useful links:

Essential Somatics has a free mini-course on their website to bring you some movement exercise to help relax and rebalance:

https://essentialsomatics.com/

Yoga with Adrienne has a thirty day 'flow' series suitable for all levels:

https://www.youtube.com/playlist?list=PLui6Eyny-UzwwBB_riVPMdOF3cmheEPpy

Wishing you all the energy and joy that Daisy has in this photo from the other week!

 

Massage and Menopause!

Photo by Ryan Moreno on Unsplash

I'll share something with you: like many of my clients, I am in the late stages of peri-menopause. I often share this information when the symptoms occur whilst I'm interacting with people because it helps them to understand why I sometimes can't think clearly, or am being seemingly over-anxious about things, or am repeatedly stripping off my jumper then putting it back on when it's a cold day. Before I began giving this simple explanation people would look at me with impatience or bewilderment; a few words of context and instead I get a sympathetic nod, often an empathetic one, and we move on feeling more comfortable with each other.

Does massage have a place in helping women manage their menopausal symptoms? As ever, I'd say that massage therapy always has something positive to offer even though by itself it can't 'solve' the symptoms. Massage therapy can be part of a holistic approach involving, for instance: appropriate herbs, talking therapy, exercise, and changes to lifestyle and diet.

• Anxiety, insomnia, depression, heart palpitations and stress

Women may experience all or some of the above due to the hormonal fluctuations during peri-menopause and menopause. Mood can also be affected by the emotional and physical significance of this time of life; there may be emotions around the ending of a woman's fertile cycles and also around the changes in how the body looks and feels. Somatic and talking therapies can both be invaluable to help explore these issues and to re-frame them more positively. Massage therapy, so grounding in its physical touch, can soothe and relax the body, helping the woman to move away from an anxious and stressed state to one where she can feel her sense of well-being improve as the para-sympathetic nervous system takes over from the 'flight or fight' sympathetic nervous system. Lighter massage strokes help with the release of the 'feel good' hormones, dopamine and serotonin, as does the use of essential oils. Feedback from clients often mentions how well they sleep the night after a massage - in fact, sleep is what they would often like to do right then and there! Improved sleep can in itself help with other symptoms such as anxiety and fatigue. I feel that massage helps people to reconnect with their body in a positive way as touch brings the mind back into the body and they notice how they are feeling whilst in a safe space. 

Do note that it's important if you are experiencing symptoms such as heart palpitations, to see a medical professional so that other causes can be ruled out. 

• Muscle aches and stiffness

Other common symptoms around this time are muscular aches and general stiffness, again largely due to the hormonal changes as oestrogen levels fall. Massage is well known for its positive effect in this respect - after all, when something hurts we instinctively 'rub it better'! Firm, consistent pressure attracts the attention of the neuro-muscular system which in turn begins a process that reduces the perception of pain and helps disperse the associated tension. Soft tissue therapy also involves moving the limbs which helps to lubricate the joints with synovial fluid and to reduce the feelings of stiffness. The 'feel good' hormones that can be released during massage may also help to alleviate inflammation exacerbated by stress.

• Looking after the bones

It is well known that bone density begins to decrease from our 30s, and more so after menopause. All exercise, from walking to pushing weights, load bearing and aerobic, is beneficial. Massage can be an extremely helpful complement to this: addressing aches and pains from doing exercise, preparing the body before exercise, and noticing where areas of tension are building up before they manifest more painfully. The sense of well being from receiving massage can also translate to greater enthusiasm to do exercise!

So, lots of reasons to give massage a go! If you have any questions about whether massage therapy would be appropriate for you please do feel welcome to contact me - contact details are on my website https://katesheridan.org/

October catch up and useful links

What a mixed month so far! Torrential rain, beautiful sunshine, cold days that got me digging out my woollies followed by stripping back down to a t-shirt the next day! I do love autumn; as I walk through the woods every day I let my gaze take in the rich autumn colours and the natural plant and soil aromas of the changing season.

 My clients often share with me resources that they have found useful. This month they gave me these links:

Free webinars on supporting mental health and wellbeing:

https://ajudafoundation.org.uk/free-webinars/

Support for those who have been bereaved, and advice for those wishing to support people who are experiencing bereavement:

https://www.cruse.org.uk/about/

I also really enjoyed this R4 series about the history and motivations behind running:

On the Run

....and the ever informative Sliced Bread on R4 looked at foam rollers - with an interesting explanation into how pressure affects pain perception:

Sliced Bread

I continue to work at the 919 Clinic Monday to Friday, and the Nether Edge Herbarium Tuesday afternoons and alternate Saturdays. I handle my own bookings so do contact me by text, WhatsApp or email if you would like to book an appointment.

I hope you get a chance this month to get outside to enjoy sunshine and autumn colours, the same as Daisy and me!

September already!

Out and about with Daisy...

 I love September - especially now I don't have to rise early to go back to school, or feel guilty about not spending the last week of the holiday planning lessons for the new term! Over ten years now since I left teaching altogether but I still have a little smile as others head to school on that first day back.

I love the green gold colours emerging in the local wood as the leaves begin to change colour. The blackberries are still going strong, ready to be combined with the apples off our tree, and the days are a more comfortable temperature. I don't even mind the days drawing in as the later sunrises and earlier sunsets facilitate a good night's sleep. I am still up at 5.30am most days, but now it's in time to watch the sunrise.

I am still working Monday-Friday at the 919 Clinic and Tuesday afternoons and alternate Saturdays at the Nether Edge Herbarium. You can find details on my website, https://katesheridan.org/booking-and-prices. I am taking next week off but will be back from the 16th September. No appointments are currently available until then.

 I will be spending part of my holiday crafting: using garden plants to dye my handspun yarn; spinning, weaving and knitting. If you are interested you can see my efforts on instagram: https://www.instagram.com/practicalcatcrafts/. 

An interesting listen here on foam rollers, and how pressure affects our perception of pain: https://www.bbc.co.uk/programmes/m0022clv?fbclid=IwY2xjawFFUNxleHRuA2FlbQIxMQABHQGERG94VDhFSyxTNCmYxpSpkF7pyRSxueA-530D7kkUBjKpnh58X1suNg_aem_1QdCxzaRky6bf2h4yzvI_g

Some interesting reading on proprioception (our subconscious ability to sense where we are in space, including relative to other things) and its affect on our health here: https://www.theguardian.com/lifeandstyle/article/2024/jul/18/the-power-of-proprioception-how-to-improve-your-sixth-sense-and-become-healthier-and-happier  

How about a Pilates class?

Back in 2017 I began attending a Pilates class run by the physiotherapist Sally Smith; within a month the chronic hip pain that had been keeping me awake at night disappeared as Sally helped me resolve the movement compensation patterns that had slipped in since a knee injury years before without me being aware that they were there or that they were the underlying cause of my muscular and neural pains. Together with what I learned whilst studying JEMS (Joanne Elphinston's Movement Systems) I began to move better than I had for years, and with it to feel more positive and energised. 

Sally moved on to teach Pilates elsewhere and I started having one-to-one sesson with Ruth Harrington at Choice Pilates (I can highly recommend Ruth - she also does group classes; her details are on my website). Sally has now returned to teaching classes again in Woodseats and Greenhill. For more details email or telephone Sally on sal.smith100@gmail.com 07511 000738.

In radio news, I came across this programme yesterday on protein in the diet: https://www.bbc.co.uk/programmes/m001xzrx It was a very interesting listen; the overall message was that most of us will be getting plenty of protein from a good diet without needing to supplement with a protein powder or equivalent. Some people with specific needs may need to take care to have more protein (for instance athletes to recover and repair), and the elderly in particular need to ensure they are eating enough protein every day as we can't store it.

The days are long, it's racing season!

 

The way markers are up!

This weekend is the Round Sheffield Run, a delightful 24.5km route through the parks and ancient woodlands of southwest Sheffield. It has grown in popularity and now takes place over a full weekend in June as well as the winter event in January. It follows the Round Sheffield Walk route and is broken up into timed stages so you don't have to run continuously (unless you want to!) As usual quite a few of my clients have been preparing for this event; for some it's their main event of the summer whilst others are using it as part of their training for marathons and ultras. Some just take part for the sheer enjoyment of it! 

Graves Park - part of the Round Sheffield Run 

You may think that runners just need their legs massaging, but that is far from the whole picture. When running, the ability to counter-rotate the upper torso (waist to shoulders, the ribcage area) and swing the shoulders helps create energy to transmit to the legs; as well as addressing back and shoulder tension that can hinder this, I also check that the runner is able to perform this movement - we can go through appropriate exercises to help. We see how competent they are at taking their weight on one leg and then transferring to the other leg whilst keeping their weight over their feet, and that they are able to flex through their hip, knee and ankle to absorb and control forces especially as they run downhill. We also discuss their running posture and the importance of visualisation to help the body perform optimally.

Daisy by one of the new signs.

I always enjoy hearing how my clients have got on after the race, when they return for their recovery massage treatment!

No, it's the other way!!

If you are inspired to give it a go in 2025, this is the website where you can sign up for the newsletter: https://www.roundsheffieldrun.com/ If you would like to walk or run it at any time, this is a really useful guide that fits in your pocket and has OS map extracts as well as a description of the route Round Sheffield Walk

Roughly half way round!

Daisy and Kate enjoying the walk

Sometimes there's an easy solution!

Recently I was walking Daisy in the local woods when I encountered a friend out walking their own dogs. I noticed that they did not look comfortable, and it emerged that they had back pain. Their plan was to do some stretching, but I noticed how tense their posture was and we had a brief discussion about how the body naturally goes into a protective spasm when in pain, but sometimes it is too great a reaction or it carries on too long and so it helps to relax and explore how the body is actually feeling. I gave some relaxation tips to help with this, and we went on our ways.

A short while later I got a text - my tips had worked! Sometimes all that is needed is to let go of the tension and relax. Of course it isn't always this easy, but it's always worth considering.

'When should I book in again?'

Photo by Pablo Heimplatz on Unsplash

 'When should I book in again?' is a question I am often asked at the end of an appointment, especially by new clients who are unfamiliar with massage.

My usual response is that there is no set answer, it depends on you as an individual:

- on how you respond to massage. Some people need to allow more time for the body to process a massage treatment, especially if they haven't had a massage for a while.

- on your background health and the issue you have presented with. Sometimes having shorter appointments more frequently is appropriate to address an acute problem or to provide maintenance. In certain instances a shorter follow up quite soon after a long appointment is helpful to consolidate the treatment. Other times I may suggest you come back in two weeks (or longer) to assess progress and then plan from there. 

- on whether you have a training schedule or other goals/deadlines.

- it also depends on your finances. I completely understand that massage can be a big chunk of your budget and I will always be open to coming up with a treatment plan that you feel you can manage but will still offer enough benefit. 

People who are used to massage and how their body responds to challenges such as training or a stressful time at work often gain a feel for how often they need to come and I find that a short discussion comes up with a treatment plan that we both feel is most beneficial to them. 

Something else I am often asked is, 'should everyone have a regular massage?' Well, I think that would be wonderful and beneficial and I would certainly like one, but it really depends on you whether it is needed. If you are sleeping well, exercising well and relaxing well then you may find that you can maintain your physical and mental well being without needing a regular massage. Sometimes you may be doing all three of those well but also be facing extra challenges that mean you benefit from regular massage. Many people find that a regular massage - however spaced apart - means that they keep on top of their aches, pains and tension and they feel that they move better. Other people target their treatments for times when they need that extra support, for however long that is - sometimes a few months, other times just one or two treatments. There is also the question of how frequent should regular appointments be, and again the answer is that it is personal to you - maybe that is fortnightly, monthly, every three months or longer. One of my clients comes regularly for two appointments at exactly the same time of year, every year - that is when they need the extra support. 

Ultimately, it is up to you, how you feel and what you want. I will offer honest advice and guidance and where appropriate suggest a treatment plan, but the final decision is always yours and I will always respect that.

January catch up

Daisy copes fine with mud....

We've made it into 2024! I hope January is being kind to you. I seem to be spending a lot of time washing mud off Daisy....

Speaking of mud, I will just mention my usual tips to take smaller steps, keep your weight over your feet and stay relaxed to allow your body to make the quick micro adjustments that will help you balance. I have noticed quite a few clients coming in with lower back ache and tight hamstrings and adductors that are possibly linked to slippery mud! Tensing up will also compound neck and shoulder issues. Mud is hard work, as I was reminded whilst making my way over a muddy field where I had to pull my feet up out of the mud that wanted to hold on to my boots; this after balancing my way up a steep path that was an ankle deep, slippery challenge. It sounds like we may have ice arriving soon and these tips work well for those conditions too, as does wearing the most appropriate footwear you can find for mud or ice. 

Some radio recommendations:

Michael Mosley has been back with some special longer programmes that are both interesting and have excellent tips on how to stay fit and healthy including as we age. Topics include interviews with experts on inflammation, sleep, exercise, happiness and weight. His fifteen minute series has also returned, with a reminder that we should all be taking a vitamin D supplement at this time of year until April when we can make our own again from sunlight:

https://www.bbc.co.uk/programmes/p09by3yy/episodes/player

One of the Michael Mosley programmes is on cold therapy, and this also cropped up on 'Sliced Bread' with a look at ice baths and cold showers:

https://www.bbc.co.uk/programmes/m001s5hc

You can also find the episode where they looked at sports bras, which I highly recommend listening to if you wear one:

https://www.bbc.co.uk/programmes/m001sdv9

You will notice that my recommendations tend to be R4; this is purely because that is what I listen to most. However there are some excellent podcasts out there, including those from the Sports Therapy Association https://www.thesta.co.uk/site/index.php/podcast-options/podcast. Most of these are aimed at therapists but there are many episodes of interest to the general public.

Some of you may have noticed Daisy's lead, handwoven by me. I sell these in various colours of natural yarn (and will also be making other items such as belts, book marks, lanyards) with 10% of the price going to the animal rescue charity that Daisy came from. I sold seven leads in the run up to Christmas and made the donation to La Cruz Protectora - if that was one of you reading this, thank you for buying a lead and I hope you are pleased with it!

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.