Uses and Benefits of Rose Essential Oil

Uses and Benefits of Rose Essential Oil

Aromatherapy

What is Rose essential oil and how do you use it?

Rose essential oil is a delicate floral essential oil made from rose petals. As it takes a comparatively huge amount of rose petals, carefully collected and processed at the perfect time of day, rose essential oil is one of the more expensive essential oils, usually being sold 2.5 mls at a time.

Fortunately a little goes a long way with it so adding just one or two drops to a blend is often enough.

 

How to choose Rose Essential Oil

When choosing rose essential oil double check whether it has been mixed with a carrier oil. Often to make it cheaper they mix it with a carrier oil like sweet almond or jojoba.

Ideally you want one that is just pure rose essential oil with nothing else added.

It should give the botanical name of ‘rosa damascena’ on the bottle.

Avoid fragrance oils  – they are generally synthetic and do not have the same therapeutic properties.

Buy Rose Essential Oil 

https://uk.nyrorganic.com/shop/sjcooper/product/2184L/rose-otto-essential-oil-2-5ml-with-leaflet/

https://uk.nyrorganic.com/shop/sjcooper/product/2175/rose-absolute-essential-oil-2-5ml/

Uses and benefits of rose essential oil skin care. Image of woman with her hands on her face with a grey background

Benefits of Rose Essential Oil

 

Skin Care

Rose essential oil is a popular choice for skin care products. It is particularly good for mature skin, for helping eczema and for reducing the appearance of fine lines and broken capillaries.

It has anti-inflammatory properties so can help calm down any areas of redness. It also helps skin to maintain its natural elasticity. 

When mixed with a little rosehip carrier oil it can be helpful for improving the appearance of stretch marks. 

As it has antibacterial properties it may help clear up spots.

It is also helpful for healing sunburn and speeding up wound healing with its cicatriscant properties

Uses and benefits of rose essential oil. Helps womens problems. Image of young woman wearing a light coloured pair of trousers, clutching her stomach region

Rebalancing the Reproductive System

Rose essential oil may be helpful for rebalancing the reproductive system. Due to its antispasmodic properties it is great for relieving period pain.

It is also thought to be good for encouraging  sperm production, reducing symptoms of PMT, rebalancing menstrual cycles and reducing heavy, clotty periods whilst also encouraging missing periods to return. 

As many of you know, it is also thought to have aphrodisiac properties. It may also be helpful for improving impotence and frigidity with its relaxing properties.

rose essential oil helpful for balancing emotions. A pink background with lots of marshmallows with different expressions portraying different emotions

Rebalances Emotions

If your feathers feel a little ruffled, you’ve got low mood or you’re suffering from nervous tension, rose essential oil can help.

It helps improve feelings of positivity and is relaxing, so it can be good for calming feelings of jealousy, grief, anger and other emotional problems. It is a very supportive and nurturing essential oil.

rose essential oil good for digestive problems especially associated with nervous complaints

Good for calming the digestive system

Thought to have a calming effect on stomach cramps as well as potentially having a laxative effect. It is helpful to the digestive system, especially for easing digestive problems caused by nervous tension. 

rose essential oil blends well with other oils. Image of roses and some rose essential oil in a bottle

What to blend Rose Essential Oil with

Rose blends really well with Bergamot, Chamomile, Clary Sage, Jasmine, Geranium, Lavender, Neroli, Orange, Patchouli or Sandalwood. 

uses and benefits of rose essential oil safety information

Safety Information

Rose should not be used directly on the skin unless blended with a suitable carrier oil. 

Generally speaking rose should be no more than 1% dilution which is 1 drop of essential oil per 5 mls of carrier oil.

It may be advisable to avoid rose essential oil in pregnancy due to having emmenagogue properties. 

 

How to have a happy and healthy new year

How to have a happy and healthy new year

Thoughts

Do you start every new year thinking ‘this is going to be my best year yet?! Or is that only me? I know that I wake up on 1st January with good intentions, wanting to change just about everything about my life and for a week or so it works, then I get tired. Or I forget I’m supposed to be drinking more water and eating more fruit and vegetables and catch myself drinking yet another coffee and stuffing my face with cream cakes and end up feeling like I’ve somehow failed. 

I’ve come to realise that the reason this happens is because I’m not clear with my intentions and I try to change too many things all at one time.

So here are some slightly more sustainable ways how to have a healthy and happy new year.

One thing I have learned over the years is that it’s possible just to restart where you’ve stopped – rather than feel that you have failed or that you need to start over from the beginning. It’s a bit like falling off a horse, you can just get back on it where you fell of, you don’t need to go back to the starting line. (That’s assuming the horse hasn’t run off!) 

how to have a healthy and happy new year boost your immune system, Image of ginger orange and lemon slices

Give your immune system a boost

 

Eat a good diet

This time of year everyone seems to have the winter sniffles (or worse) so boosting your immune system is a good idea. 

The best way to boost your immune system is to truly look after yourself by eating a good, nutritious diet based around fruit and vegetables, seeds, nuts wholegrains, pulses and legumes.

Eating a diet which is as unprocessed as possible can be useful as often you find hidden sugars and additives lurking in processed food. So where possible avoid ready meals, meal deals and pre-prepared foods. Eat home cooked meals instead. 

Include in your diet more fermented foods like sauerkraut or kimchi or live yoghurt or kefir. This helps support your microbiome and gut bacteria.

Quick Tip:

 

If you struggle to cook fresh food every day try bulk cooking so you have to hand some homemade food that doesn’t take any extra preparation when it’s needed.

 

If you’re not used to eating a lot of fruit and vegetables try adding in one extra piece of fruit to your breakfast or slicing up some tomato and cucumber to go in your lunchtime sandwich or having a banana as a mid afternoon slump buster.

Stay hydrated by drinking plenty of water.

If you find drinking water on its own a challenge experiment with adding slices of citrus fruit into your glass, or a slice of cucumber.

A slice of orange is nice in water. Also experiment with temperature of the water, some people find it better to have it room temperature, others prefer it iced or hot.

Supplement with vitamin D from October to April

The NHS recommends that most people would benefit from taking a vitamin D supplement during the darker winter months if living in the UK

For more information on the recommendations for taking vitamin D supplements see link below

https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d

how to have a healthy and happy new year get enough sleep. Image of bloke with a beard in a white bed

Get enough sleep

Having a good nights sleep can make a big difference to your overall health and happiness. Going to bed and getting up at the same time (ish) every day can help your body into a good sleep pattern. 

If you find that you’re waking in the night try having a little supper before bed as often it can be a dip in blood sugar that wakes you up especially if you need to wee when you wake up.

Use your bedroom only for sleeping, reading and ‘bedroom things’ – try not to have it as a multipurpose office unless you can close away all signs of work at the end of your working day. It can also be helpful to ban children’s toys, laundry that needs processing or anything else that may get in the way of your bedroom being a relaxing sanctuary! 

 Check out my other blog posts on sleep

 

https://www.sarahcooper.co.uk/how-to-get-a-good-nights-sleep/

https://www.sarahcooper.co.uk/7-quick-ways-to-get-to-sleep/

 

https://www.sarahcooper.co.uk/effective-bedtime-rituals-to-help-you-sleep/

https://www.sarahcooper.co.uk/essential-oils-for-sleep/

 

How to have a healthy and happy new year be active. Image of woman in pink vest having a jog against a cloudy background

Be active

Where possible get 150 mins of exercise per week. This works out at 30 mins a day over 5 days. Or increase your activity levels by going for a walk every day or having a wander around your garden.

Or try taking the stairs not the lift if your mobility allows or if you have a close-to-home errand to run like posting a letter or buying milk from the corner shop leave the car at home and walk or cycle instead.

Being more active gets your blood pumping and your feel good hormones flowing so is good for body, mind and spirit.

Read my blog posts about exercise

https://www.sarahcooper.co.uk/why-exercise/

https://www.sarahcooper.co.uk/active-lifestyle-ideas/

How to have a happy and healthy new year. Manage stress levels. Image of woman blowing bubbles by a beach

Manage Stress levels

Being stressed plays havoc with our immune system so keeping stress down to manageable levels is very important.

The new year is a good time to go over your list of commitments and to see what you can drop.

Create a calm down box or cupboard.

It can be useful to have to hand a bag, box or cupboard full of things you can go to more or less without thinking if you’re stressed to help distract you.

This could be an adult colouring book and pens or a notebook or a good book, a sketch book, or a face mask, some chocolate or some knitting or crocheting, or whatever you do to feel calm.

This way you can just go to it and distract yourself easily when stressed. Listening to relaxing music can be helpful.

If you feel angry whilst stressed try making bread from scratch, the kneading of the dough is a great way of expressing tension.

Have regular massages, reiki treatments or reflexology

Taking some time out for you where you put down the needs of everyone else in your life and simply relax is key for managing your stress levels. If you would like to check my availability and book and appointment please go to https://www.sarahcooper.co.uk/book 

how to have a happy and healthy new year you matter too Image of woman in bed with her hands in the air

Remember your wants and needs matter too!

It is so easy to always put everyone else’s wants and needs first but in order to be truly happy and healthy we need to remember that we too have needs, wants and desires and that these needs, wants and desires matter as much as anyone else’s!

Don’t be afraid to take breaks, to have time out, to go for an afternoon nap, to spend time doing your hobbies, meeting your friends etc.

The more rested and rebalanced you are, the happier you’re going to be. The ripple effect of this is other people are going to be happier too.

You know how much of a buzz it gives you when you put other people’s needs first, allow your friends and family to receive that same buzz for putting your needs first once in a while!

how to have a healthy and happy new year have fun first Image of woman painting a picture with watercolours

Have fun/ do the things you love first

Do  you find that your day is set up so that you do your work/chores/ other boring stuff first and then run out of time, money and energy for doing the things you love doing?

If so try setting your alarm for half an hour or an hour or so earlier each day and do the things you love doing first. This should give you a boost for the rest of the day. 

how to have a happy and healthy new year. Image of clouds with a pair of hands making a loveheart

Know that you’re loveable and good enough just as you already are

Often we think that we have to be perfect in order to be loveable or good enough. But this is simply not true. You don’t need to wait until you’ve perfected yourself to be good enough, accepted or loved. Sometimes we end up worrying so much about our flaws that we hide away from opportunities for love. People, the right people will love you exactly as you are right now.

So be more you. The more you’re truly in alignment with who you are, what you stand for, and are your true authentic self the more the right people will be drawn to you. it is safe to be you!

Trying to constantly improve yourself in order to be ‘enough’ is exhausting. So this year, just relax in the knowledge that you are enough, you are loveable and enjoy being you.

Let the world see the real you … I dare you! 

 

How to have a calmer Christmas

How to have a calmer Christmas

Thoughts

Here’s my quick guide on How to have a calmer Christmas.

I don’t know about you, but when I think of Christmas it brings up a mixed bag of feelings. Happiness that I get to spend time with my loved ones, but also memories of arguments from Christmases past which were caused by things that could so easily have been avoided.

Some of the things that caused pain, hassle and arguments at Christmas were just so unnecessary and based on what we thought we should be doing at Christmas. On what everyone else was doing at Christmas! It never occurred to us that we had the power and the permission to do Christmas in a way that makes sense to us! 

In order to have a calmer Christmas our family needs: 

image of a family having a perfect christmas ho ho ho

Permission to be less than perfect.

It may seem that everyone else is having this perfect Christmas – where everyone is happy, in a good mood, feeling sociable, with food that is practically perfect in every way.  But life is rarely like what we see in films. People fight and argue, people don’t want to spend all day in a room cooped up together.

People may want to watch different things to each other and that’s fine! It’s absolutely ok to spend time in different rooms for part of the day, to watch different things or take turns in picking what to watch.

Teenagers may want to slope off back to their rooms after present opening – honestly I’d just let them. They’ll reappear again when they get hungry! 

How to have a calmer Christmas. Ditch sprouts image of bowl of sprouts on blue background

Permission to ditch things you don’t like!

It’s ok if you don’t fancy eating sprouts or would prefer to have an Indian takeaway rather than turkey. It’s ok to not invite that annoying relative (that probably doesn’t want to be there anyway!)

It’s ok to create an elaborate menu with lots of choice and homemade goodies if that’s what you fancy but equally it’s ok for you to buy everything pre-chopped, frozen or pre-made if that’s what would make sense for you.

Or delegate so that one person peels the carrots and someone else stuffs the turkey etc. Or ditch the cooking completely and go out for lunch.

This is your day, do what makes sense for you! If that means letting Aunt Bessie and the air fryer help you with Christmas dinner, so be it.

Image of a string of Christmas toys

Permission to do things your way in your own time

It’s even ok to move your main Christmas dinner to another time entirely. We used to have ours on Christmas Eve evening which meant that the whole of Christmas Day could be spent playing with the children’s toys (Yes, we did let them have a go too, before you start!) 

How to have a calmer Christmas. Take time for yourself. Image of woman in pink reading

Permission to take time for yourself 

Going back to my earlier comment about not needing to be cooped up in the same room as your relatives for 5 days straight, it is ok for you to take some time to yourself if you like.

You may want to take yourself out for a walk on your own, or to have some quiet time with a good book and a hot chocolate, or spending time doing hobbies, writing in your journal or notebook or simply taking a much needed nap!

Repeat after me… you do NOT need to be with your (perfectly healthy) adult relatives 24 hours a day all over Christmas. And your relatives probably don’t want to be cooped up with you 24 hours a day either! haha

How to have a calmer christmas. Curate inviations. Image of people partying in the dark

Permission to curate invitations

There was a saying I heard a while ago which was essentially ‘if it’s not a h*ll yeah it’s a no’ and that’s a very useful motto to have at this time of year. You will be invited to numerous events and it can be exhausting if you attend them all. So think about each invitation and decline any that don’t immediately make you think ‘h*ll yeah!’ This means you have energy and emotional capacity for those invitations you do accept. 

how to have a calmer christmas. Image of pink gifts and pink baubles

Permission to not reciprocate gifts

Do you nee to give a gift back of equal size, value or proportion? Or give a gift back at all? Absolutely not! Unless you specifically want to. Most people have enough stuff and there is plenty of pleasure for the giver giving the gift. It does NOT need to be a reciprocal arrangement.  

Top Tip for Christmas:

Get a box or basket and put in it essentials like a bin bag or two, a small cross-pointed screwdriver, a range of batteries if you have children, a piece of A4 paper and a pen. This way you’re not searching for the above when people are wanting to open their presents!

You can use the piece of paper and a pen to jot down who bought who what to make thank you card writing so much easier. Or get sticky tape and tape the tag to the present.

Further Reading.

Here are some of my other Christmas based Blog Posts

https://www.sarahcooper.co.uk/how-to-have-a-perfectly-imperfect-christmas-this-year/ 

https://www.sarahcooper.co.uk/an-invitation-to-slow-down/

https://www.sarahcooper.co.uk/how-to-avoid-burnout-this-december/ 

https://www.sarahcooper.co.uk/10-great-ways-to-instantly-boost-your-mood/ 

 

Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Autumn self care tips. 12 Easy ways to keep yourself well this Autumn

Health & Wellbeing

Autumn self care tips

As Autumn draws in it can be a good time to slow down a little and to enjoy a slightly calmer pace of life.

Looking after ourselves is also important as it helps keep us fit and healthy and helps us fight off common colds and flu. If we’re in tip top condition we can then help others to our maximum potential.

Here are my top 12 Easy Autumn self care tips

autumn self care tips. Image of woman in front of a beach with her arms raised

Release what is no longer working for you

Traditionally autumn is a time of shedding, pruning and paring back to good wood and we too may find it useful to think about what is still serving us, and what needs to be pared away or dropped altogether.

With the slightly slower pace of life we might find we have time to think about small changes we can make so we’re kinder to ourselves and starting to acknowledge our own needs. Where we take the pressure off ourselves physically, mentally and emotionally and cut ourselves some slack.

autumn self care tips manage stress. image of woman holding her head in her hands on a pink background

Manage your stress levels

Stress can cause problems if not carefully managed. Try taking a little time each day to unwind properly.

Try keeping a journal or an art journal or simply a sketchbook and some watercolour paints so you can play and experiment whilst watching the tv! Or take up an absorbing hobby and find time in your week for it.

If possible give yourself a little ‘white space’ in your diary where you have nothing planned, so you can potter around and rest if you need to or do those little jobs that you’ve been putting off, but at a slower pace so they’re done properly. We all need space to ‘breathe’

Write down a list of what is worrying you and then write a solution to what you could do to resolve the situation – often that is enough to calm your stress levels back down to a sensible level!

Having a good book or a magazine on the go can also be helpful, as can listening to music, podcasts, audio books etc. What you need is something to capture your attention completely, so it takes your mind off whatever you’re stressing about!

Invest in a course of Reflexology, Reiki or Massage treatments – to keep your stress levels at bay.

Book your appointment by going to https://www.sarahcooper.co.uk/book

 

Read more about managing your stress levels https://www.sarahcooper.co.uk/7-great-ways-to-reduce-your-stress-levels/

autumn self care tips get outside in daylight. Image of a pair of trainers on an autumn day

Get outside during daylight hours – preferably each morning

If you find that your body clock is a bit out of kilter or you find that you’re struggling to sleep, try getting out for a walk, do some gardening or even just sit in the garden first thing.

Daylight helps you produce the right hormones to help you sleep. Exercise is also good for unwinding tired minds and that in turn can help you to sleep.

autumn self care tips sleep

Have a good night time routine to help you sleep

Have a good night time routine which helps you to unwind after a busy day.

Write a list of everything you need to remember tomorrow so you’re not trying to keep it in the forefront of your mind.

Aim to go to bed and get up at the same times each day

Start your wind-down routine from the minute dinner is over.

Having low level lighting and avoiding caffeine after 2pm can help.

Read my article on Bedtime Rituals to help you sleep

https://www.sarahcooper.co.uk/effective-bedtime-rituals-to-help-you-sleep/

autumn self care tips image of blanket, cosy candles and pumpkins giving a cosy autumn vibe

Snuggle up and get cosy!

The darker nights are perfect for curling up with a good book or for spending time on hobbies that we don’t have time for during the lighter summer months.

Or for lighting some scented candles, creating a cosy environment and for snuggling up under a blanket.

Invite your friends around for a cosy night in and do some crafting or make cookies or make some soup together.

For some of my fabulous soup recipes go to https://www.mamacoopskitchen.co.uk/soups

autumn self care tips have fun. Image of a gathering of women with sparklers having fun

Have some fun

It may be possible for us to find a way of incorporating more fun into our lives, to be a bit playful, to experiment and grow but also to deeply rest.

Alternatively watch a funny film, or watch some comedy programmes on the tv. Or just experiment with a new recipe, go a different way to work or pick something new off the menu at your favourite restaurant.

Or try doing something completely new for an afternoon.!

Autumn Self Care tips skin care

 Take care of your skin

Remember to do your skin care routine, using a good quality moisturiser with an added spf factor of 30 and have a weekly exfoliate and face mask. 

Use a lip balm to keep your lips supple. Stay hydrated as this will help your skin too.

You can incorporate some facial reflexology moves into your skin care routine. Ask me if you’d like me to show you some moves you can include

autumn self care tips<br />

 Eat a healthy balanced diet and stay hydrated

By eating a healthy, balanced diet full of wholegrains, fruit and vegetables, nuts, seeds and healthy fats we can keep our gut healthy which in turn helps with your immunity.

Eating a diet rich in protein, fibre and whole grains can also help stabilise blood sugar and keep anxiety at bay.

Keeping hydrated is important for allowing our cells to function as effectively as possible and can help us flush out any potential viruses and infections. It can also help with focus and concentration.

autumn self care tips

Notice what is around you

Try to notice the little things in life. The way the sun shines on the trees, the colours, the sunrises and sunsets, the crunch of leaves under foot, the feeling of the wind blowing your hair. It’s easy to go about daily life without noticing the things that make a difference!

Challenge: On a nice day go sit in the garden for 5 mins and do NOTHING apart from notice what you can see, hear, smell, feel and touch.

 

You don’t need to set a timer for this – if you do chances are after 2 mins and 24 seconds you’ll be looking to see if your time is up.

autumn self care tips

Keep a gratitude journal

Each day think of 3 things you’re grateful for in your life. Keep adding to it and every so often read through your list. It is good for boosting your mood and keeping you focused on the good stuff in life.

Often we get tangled up in how bad things are or how things are tough going without remembering how many things we have to be thankful for.

autumn self care tips digital detox, image of woman sitting in chair reading whilst her mobile phone is in a basket out of the way

Have a digital detox

We can spend way too much time faffing aimlessly on our phones with endless notifications telling us someone has liked our comment or added a photo. Often if you switch  your phone off for a day you come back to find that nothing really important has happened.

Try leaving your phone downstairs overnight so you’re not tempted to scroll aimlessly at 3am and if you are able to, try keeping your phone on silent for most of the day unless you’re actively expecting a phone call.

You could delete or offload your social media apps on your phone so you have to actively log into the main website if you want to scroll.

autumn self care tips vitamin d. Image of vitamin d capsule being held up to the sunlight. With clouds in the background and a blue sky

Take some vitamin D (if you need to!)

The NHS recommends that we take vitamin D during the winter months as it is fairly unlikely that we’re going to get enough from daylight or food sources on its own.

To read more about why we should take vitamin D and the recommended doses go to https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

Why exercise?

Why exercise?

Health & Wellbeing

Why exercise? 

There are lots of reasons why we should incorporate exercise into our daily routine, not least because it feels good, and anything that makes us feel good has to be a good thing, right? 

Benefits of exercise: Exercise can help you: 

 

  • Boost your energy levels
  • Stay flexible/supple
  • Sleep better
  • Feel good
  • Keep in tip top condition
  • Gain strength /muscle mass
  • Lose weight / tone up
  • Maintain health/recovery from injury
  • Manage your mental health
  • Relieve your menopause symptoms
  • Manage stress levels, 
  • Reduce anxiety
  • Lift low mood
  • Improve brain health/ improve cognitive function
excercise running fast

Barriers to exercise

If exercise is so good for us, why do some of us feel so resistant to doing it? 

For many people the word exercise conjures up negative memories of shouty PE teachers, being picked last for PE at school or being made to do endless cross-country runs on cold, muddy playing fields.

Or it feels like yet another chore to add into our already too-busy lives. Or maybe it feels like you’d have to invest loads of time and/or money (that you probably don’t actually have!)

For some of us exercise is hard because of having children to care for or family caring responsibilities and it’s hard to get time to sit down for a minute, let alone then do some formal sort of exercise.

Does it have to be this way? No! Absolutely not! (Apart from the last one 🙂 

why exercise. Image of women taking a zumba class

Shift your mindset (if you need to!)

If you’ve always had negative thoughts and feelings towards exercise, now may be a good time to shift your mindset.

Given that there’s lots of evidence that exercising can make you feel better maybe it’s time to start focusing on the positives of exercise.

Think about how it can give you more energy, lift your mood and hopefully help you lead a longer, more active life.

Something to consider: 
What if by adding exercise into your life you felt better and it ended up being a joy and not a chore, and thus making it more likely that you’ll cope with whatever life throws at you? With plus points of it helping you release tension, unwind your tired mind, decrease your stress levels, relieve anxiety, and helped you feel good about yourself?

excercise gym

What exercise should I choose?

There are a wide variety of types of exercise available these days, from online Pilates classes, to team sports like hockey or football. 

The key is to pick something you’d actually enjoy enough to keep doing! This may be one key thing like swimming or yoga, or a range of things to keep your interest piqued. 

Your choices may be influenced by your 

  • Budget
  • Lifestyle
  • Schedule
  • Physical capabilities
  • Family commitments

Top Tip:

If you’re lacking in budget there are some good free online yoga classes available. Yoga with Adrienne is popular on YouTube https://www.youtube.com/user/yogawithadriene

 

Choices may include:

  • Formal types of individual exercise like joining a gym or a fitness class which take place at a set place/ time
  • Ad hoc / Regular exercise like swimming or jogging /running
  • Online classes (free/paid for/by subscription) like yoga, Pilates etc
  • Team sports like rugby, netball, football, basketball etc
  • Fun, spontaneous types of exercise like dancing whilst the kettle boils or skipping
  • Running day to day errands and dog walking (or just take yourself if you don’t have a dog) 
diary

Ways to make exercise happen

If can help to put your exercise slots into your diary like you would any other appointment.

You could have set days or times to exercise or it could be simply part of your morning or evening routine so it becomes an ingrained habit like doing your skincare or brushing your teeth.

Some ideas to try!

  • Try going out for some fresh air every lunchtime – even if it is just a walk around the block.
  • Take up gardening
  • Try taking the stairs, not the lift if your mobility allows
  • Try walking for 15 mins then turn around and walk 15 mins back
  • Ride your bike or walk to the shops when buying just a few bits
  • Do the school run on foot or walk to work if possible.
  • Instead of meeting friends for a coffee in a coffee shop try meeting somewhere like a park and have a takeaway coffee whilst you walk and talk, or go for a swim and have a coffee afterwards.
  • Treat yourself to a National Trust membership or an English Heritage membership and spend time at weekends visiting different properties for a walk. 

More Reading

 Other ways to enjoy an active lifestyle https://www.sarahcooper.co.uk/active-lifestyle-ideas/

 

How to be kind to yourself

How to be kind to yourself

Health & Wellbeing

Are you kind to yourself or do you put everyone else first all the time? Whilst I’m not saying we should put ourselves first the whole time, it is a good idea to be kind to ourselves. To be self-kind, if you like.

 

What do we mean by being self-kind?

What is meant by being self-kind? I think of it as the point of balance between being selfish and being selfless. Being selfish is where you put your own needs and wants first the whole time without thinking of the other person, and being selfless is the opposite.

Being selfless is always putting everyone else first, which can lead you to feeling exhausted and burnt out, and unable to help anyone. If you’re feeling frazzled you’re not going to function at your best, you could end up exploding, crumpling into a heap or worse, becoming ill.

How to be kind to yourself-get the balance right

Being self-kind allows you to give and take in equal measure, where you’re being thoughtful and kind to your friends, family and colleagues but you’re also remembering that you too have wants and needs! It’s all about saying actually tonight I need a bath or an early night or this week I need a massage or reflexology treatment, or for someone else to make dinner please. Where you remember to pencil yourself in time to dedicate to your own hobbies, have some fun, go for a long walk, catch up with friends or simply have a nap! Where you allow others to help you for a while, rather than you always running around after others.

Preserve your energy for the things that matter 

Being self-kind involves preserving your energy for things that are a priority for you and for saying no to anything that zaps your energy. If you preserve your energy for those things that matter to you you will have more chance of being able to stay well and to be able to help others when they need it. Rather than collapsing in a heap, exhausted after running around looking after everyone else in your life. This is very much about your life mattering too. You’re as important as anyone else and that you deserve to have times of rest and replenishment as much as the next person.

Relaxation What is it and why is it so important 1

Speak kindly to yourself

Self-kindness  involves speaking to yourself in a kind way and showing yourself self-compassion. Instead of beating yourself up every time things don’t quite go according to plan, speak to yourself in a kind way. Use encouraging words like you would to a small child. Allow yourself to try new things and experiment without needing  everything to be an amazing success right from the get go! Give yourself permission to play, to tweak and change how you do things until you do get the results you want. 

Look after your physical needs

  • Eat a healthy, balanced diet with lots of fruit and vegetables, plenty of good quality protein and the occasional treat!
  • Keep well hydrated
  • Get plenty of sleep
  • Manage your stress levels
  • Take some exercise
  • Take some time out when you need to
  • Allow yourself time to deeply rest

Accept yourself for how you are!

Another key part of being self-kind needs us to accept ourselves for how we truly are. Often we feel like we’re not enough (or conversely, too much!) because only we know our innermost thoughts, feelings and so on. We all know what we can’t do but we ARE all enough. The things we struggle with, our little imperfections are what makes us unique and loveable, 3D and wonderful! Our quirks and foibles aren’t something to be pushed to one side but something to be celebrated! 

https://www.sarahcooper.co.uk/what-is-self-love/ 

Uses and benefits of Geranium Essential Oil

Uses and benefits of Geranium Essential Oil

Aromatherapy

Benefits of Geranium Essential oil

Geranium Essential Oil has a gentle but powerful floral aroma.

It has many uses and benefits but is best known for being great for the skin, especially the skin on the face, and for balancing hormones.

It is very good for  menopausal women as well as being good for lifting low mood.

geranium essential oil mature skin

Balances the skin

Geranium essential oil balances the skin and is good for all skin types. It helps improve circulation, aids recovery time from bruises, calms eczema and prevents chill blains.

It is great for treating dermatitis as it has anti-inflammatory properties. It is also good for tightening loose skin and preventing skin from sagging. It is often found in beauty products for mature skin for this reason.

Helps the lymphatic/ circulatory system

Geranium essential oil has an enlivening effect on the circulatory system and reduces odema and cellulite by assisting the lymphatic system to work more effectively.

It also helps eliminate toxins from the kidneys and liver and may also help people with addictions.

Helps the nervous system

It helps the nervous system by lifting the spirits, reducing anxiety, calming stress and rebalancing the mind. If you are feeling frazzled and in need of a bit of a boost, geranium essential oil can be exactly what you need. 

Assists the endocrine and reproductive system.

It helps to regulate PMT , can have a cooling and calming effect during menopause and is thought to reduce heavy periods. It also assists the adrenal glands to work effectively.

Image of a diffuser

Best Ways to use Geranium Essential Oil

 

In a diffuser

Add 4-6 drops of geranium essential oil into a diffuser with the recommended amount of water and diffuse intermittently throughout the day.

As a bath oil for adults

Add up to 10 drops of essential oil in 30 ml of carrier oil or full fat milk and swish into the bath. Just watch out as the bath may become a bit slippery.

As a massage oil blend for adults

Add 5 drops of geranium essential oil and 5 drops of sweet orange essential oil into 30 ml of carrier oil like sweet almond or of sunflower oil and mix well. Use for massage.

Geranium Essential oil things to consider: Image of woman looking at a computer

Geranium Essential oil – things to consider

Do NOT use with homeopathic remedies as this may cause them to stop working

Geranium Essential oil may NOT be safe to be used during pregnancy due to its balancing effect on hormones

May interact with anti-diabetic medications

Can cause sensitivity with some skins. If hypersensitive do a patch test first to check

Geranium essential oil can lower blood sugar levels so always have a biscuit or snack and carton of orange juice to hand to boost blood sugars if necessary.

geranium blends well with lavender. Image of essential oil bottles and lavender scattered on a white background

Essential oils that blend well with Geranium Essential oil include:

  • Cypress
  • Cedarwood
  • Lavender
  • Rosemary
  • Ylang Ylang
  • Chamomile
  • Rosewood
  • Citronella
  • Clary Sage
  • Grapefruit
  • Jasmine
  • Lime
  • Neroli
  • Orange
  • Petitgrain
  • Rose
  • Rosemary
  • Sandalwood
  • Cardamom

Where to buy Geranium Essential Oil

https://www.naturallythinking.com

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/essential-oils/product/2258/geranium-organic-essential-oil-10ml/ (I will get a small amount of commission if you purchase via this link)

 

Massage, Reflexology or Reiki: What treatment should I pick?

Massage, Reflexology or Reiki: What treatment should I pick?

Reflexology

Massage, Reflexology or Reiki: Which treatment should I pick?

This is a question that I get asked a lot and is quite a tricky one to answer, as really there is no one thing that suits everyone!

Massage, Reflexology and Reiki all help you to feel deeply relaxed and are good at reducing stress, anxiety and tension. They usually help you restore good sleeping patterns, lift low mood and they’re all great for helping you improve your overall feelings of wellbeing. So as you can see they all lead you to a very similar outcome.

Personally I love reflexology – so if anyone asks me which to pick I’d probably say reflexology as it offers that all over body effect without having to take any clothes off other than your shoes and socks!

But that may not be the best option for everyone, and some people hate having their feet touched, or feel self-conscious of their feet not being very pretty to look at. Or people worry that their feet are normally very ticklish and don’t want to feel uncomfortable!

Those who know me well know that I don’t ‘care’ whether you’ve got pretty feet with neatly trimmed toenails and/or neat, unchipped nail polish or not! As an experienced and professional reflexologist chances are I’ve seen it all before, and things like a bit of leg hair or hard skin doesn’t bother me. I adjust the pressure I use to suit you so reflexology should NOT tickle.

Honestly. So please don’t let anything like that put you off!

indian head massage image of woman having her scalp massaged. The woman has brown hair and is lying on a massage couch

Which treatment is best?

It can come down in the end to what you’re most comfortable with and what else is going on for you. 

Best treatment for muscle aches and pains

If you’ve got lots of muscle aches, pains and muscle tension, you may want to have that tension worked out directly using massage. Massage is also good for getting your blood flowing, improving circulation, improving lymphatic drainage, helping nutrients be carried around your body effectively and for nourishing and moisturising your skin. During the cooler Autumn and Winter months I also offer hot stones massage which is wonderfully warming.

Massage is something that most people have some idea of what to expect where as Reiki and Reflexology may be a little harder to visualise unless you’ve had them before.

Massage – What to expect

My massage style is more gentle, flowing and soothing at a slightly lighter pressure and slower pace than other types of massage you may have experienced. Some of my clients need a lighter pressure due to having a chronic condition like Fibromyalgia and I can adjust the pressure to suit what you need on the day. That said, if you like a very deep pressure at a fast pace my massage will likely not be what you’re after!

The bulk of my massage involves aromatherapy (unless you specifically ask for me not to!) you also get the added power of the essential oils that I use. These can help to calm you down, wake you up, ease aches and pains, lift low mood, or help you sleep as a few examples. I hand blend them to suit what you need on the day.

One of my most popular treatments is my take on an Indian Head Massage – what I offer is a combination of an upper back, neck and shoulder massage using essential oils if you wish, followed by a scalp massage, hot towels and facial massage. Indian head massage is great for clearing the head, easing tired neck, shoulder and back muscles and for relaxing your face, releasing any tension you may have been holding in your jaw or cheeks.

Often therapists do this with the client seated on a dining chair but I use my massage couch as it is so much nicer for the client. This way you can sink into the couch and drift off to sleep if you wish!

massage, reflexology or reiki which treatment should I pick? image of a pair of hands giving reflexology.

Best for feeling rebalanced, refreshed and revitalised 

If you feel a bit out of balance and are in need of being ‘clicked back together’ try Reflexology. The whole aim of reflexology is for you to be brought back into a state of homeostasis or balance. Reflexology helps to reset everything back to factory settings, so if something is running a little sluggishly or too quickly, hopefully reflexology will bring it back into balance.

Facial reflexology in particular can leave you feeling refreshed and more focused and your skin feeling radiant and supple.

Reflexology – what to expect

I use hot towels to refresh the feet to start, followed by massage and specific pressure points on the lower legs and feet. It normally feels deeply relaxing. The pressure can be adjusted to suit your taste (within reason!) Like I said earlier, if you’ve got ticklish feet don’t worry, reflexology doesn’t tickle! 

massage reflexology reiki what treatment should I pick? Image of a woman receiving reiki from a woman in a white top

Best for clearing energetic blockages

If you’re feeling ‘stuck’ or have low energy, reiki can be just what you need. It is great for soothing ruffled feathers, calming tired and frazzled minds, easing anxiety and just getting the energy flowing again. Reiki is very gentle and is suitable for more or less everyone.

Reiki – What to expect

Reiki is great as it is done fully clothed. You don’t even have to take your shoes off if you don’t want! (Although I recommend that you do!) Hands are held either over a particular area like on the photo above or hands are placed onto the recipients body where appropriate. Reiki usually feels warm and comforting, like the feeling you get when you fall over as a child and place your hand on your own knee.

Reiki is one of those treatments which is hard to describe, really the best way to find out whether you like it or if it is helpful for you is to book a session or course of sessions

To Book:

https://www.sarahcooper.co.uk/book

To conclude:

Massage is great if your entire body aches or is tense, it’s also good for improving circulation and getting nutrients around the body.

Reflexology is great if you need clicking back together so you feel refreshed, revitalised and ‘almost normal’ again

Reiki is great for unblocking any stuck energy and for getting flow back in your life, so great for the spirit.

If you STILL can’t decide, it’s ok I do bespoke and combination treatments so you can build your own ideal treatment to suit own needs on the day. As long as I know whether to bring the massage couch or my reclinable chairand how many hot towels I need you can pick and mix elements of treatments.

What treatment will you pick?

 

 

7 healthy ways to overcome a stressful situation

7 healthy ways to overcome a stressful situation

Thoughts

How to overcome a stressful situation.

We all encounter stressful situations from time to time.

Here are my 7 top tips to overcome a stressful situation in a healthy way, even when you’re feeling totally overwhelmed and haven’t a clue where to start!

overcome a stressful situation image of rainy background with the hands of a woman holding a coffee cup

1. Be gentle on yourself.

Trying to overcome a stressful situation can take its toll, especially if you keep trying to solve the problem at full pelt.

Take regular breaks throughout the day. If you have difficult tasks to do, reward yourself afterwards.

Make that telephone call you’ve been putting off then have half an hour watching your favourite tv programme, reading a book, going for a short stroll or having a hot drink.

overcome stress - image of woman wrapped in a blanket drinking a hot drink from a blue mug

2. Take a moment to reflect

If you need to wrap yourself in a blanket and cocoon for a while, do so! Sometimes we just need to stop for a short while and regroup and regather our strength and thoughts and there is no harm in this (for short periods at least!) 

Know that you have strength and that you too can do hard things. Often we forget to acknowledge that we are tougher than we think we are. Once you feel a bit stronger, you can get back to it! 

eat a healthy diet love heart shaped plate with healthy choices on it including salmon, oats, fruit and nuts

3. Set yourself up for success

Avoid obvious stimulants like coffee, sugar, alcohol and snacks that are full of sugar and salt etc. 

Eat regularly and include some protein and fruit and vegetables.

Keep well hydrated as this will help you be able to think more clearly and if you eat well you’ll avoid ending up feeling lightheaded and hangry.

image of a man in bed surrounded by white bedsheets

4. Get enough sleep 

If possible, get plenty of sleep. Sleep allows us to process things that are happening and helps us be ready to deal with whatever the next day brings.

If you’re struggling to sleep try to rest, nap, put some soft music on (Spotify has some amazingly healing deep sleep playlists) and relax. 

Top Tip: Check out my articles about sleep 

image of pastel towels tumbling out of a washing machine

5. Think about what you need to do to get through the day

Often we feel that we need to do all the things when actually what we do need to do is to work out what we need to do to get through the day and do only  that! 

The main things we need to consider is to have a basic level of hygiene, something for dinner, a shower and clean pants for tomorrow! Most of the other stuff can wait. 

If your stressful situation is likely to be on-going (like you or a family member is chronically ill or you’ve got a very busy lifestyle) organise a support network of friends to help you or hire a cleaner, dog walker or gardener to take some of the tasks you need doing off your list! 

overcome stress image of woman knitting a pink scarf

6. Spend time doing something different to help you relax

Often the last thing you fancy doing when you’re really stressed is to spend time on your favourite hobbies. But often having that time away can be hugely helpful.

Even spending 15 mins doing the crossword or a puzzle, doing some knitting or crochet or art can be enough to help you feel a little bit calmer again.

If you’re struggling to come up with a solution to a problem taking a step away can often allow you enough head space for a working solution to come to you.

I have often found a solution to a problem when I’m 16 laps into a swim and nowhere near a notebook!

overcome stress image of woman in yellow coat with a rainbow umbrella seeing if it's still raining

 7. Keep thinking positive thoughts!

As Maya Angelou said ‘Every storm runs out of rain’

There will be a time when the wedding has happened, the divorce is finalised, when people’s need for constant care has passed over. When you’ve moved house and the keys to your new house are in your hand or you’ve got that new job! 

Keep the idea of a happier, brighter time on the horizon. When whatever is ‘threatening on eating you’ has moved on to tastier morsels.  Before long the threat will have passed over, the situation resolved one way or another and you can go back to normal, heaving a sigh of relief that you no longer have to deal with this stressful situation.

Something to buy:

A rollerball of carrier oil infused with a blend of relaxing essential oils to help you relax. It’s exactly the right size to pop in your bag or pocket to give you a moment of calm when needed.

https://uk.nyrorganic.com/shop/sjcooper/product/2805/relaxation-remedies-to-roll-9ml/ afflilate link 

Over to you!

How do you overcome a stressful situation?

Please leave me your answer in the comments 

 

My top 5 favourite essential oils

My top 5 favourite essential oils

Aromatherapy

Which are my top 5 favourite essential oils?

This question always gets me thinking, as it can change from day to day and season to season!

Some essential oils are cooling and great for those hot, summer days when you need to cool off. Others are great for lifting low mood, or for helping you relax enough to drift off to sleep.

Whereas essential oils like bergamot give you a boost when you most need it, to take you from a busy day at work to an evening social event, without keeping you awake all night! 

There are essential oils that are reasonably priced and great value for money and others that cost £50 for half a teaspoonful! (I’m not even joking!) 

In my list I’ve included some of the more reasonably priced essential oils as well as a couple of premium ones. 

favourite essential oils lavender spike- image of a field of lavender spike with a woman brushing her arm across the lavender. the woman is wearing a white dress

Lavender Spike (lavendula latifolia)

My all time favourite essential oil has to be Lavender Spike.

Now this is a relation to traditional lavender that you’re probably all-too familiar with, but it packs a way more meatier punch.

I always call it the daddy of all essential oils as it has quite a strong, almost masculine feel to it. It feels like it should belong in a really nice aftershave.

Its main properties include being

  • good for relieving pain,
  • good for lifting low mood. 
  • Antiseptic,
  • Antiviral 
  • Decongestant. If you have a migraine or a stuffy nose, Lavender Spike is what you need! 

Top Tip: Read my article about the best essential oils for headaches and migraines https://www.sarahcooper.co.uk/top-10-essential-oils-to-relieve-headaches/

My favourite essential oil sweet orange essential oil, image of cut and whole oranges on a white background with a bottle of orange essential oil in the middle

Sweet orange (citrus sinensis)

Whenever I think of oranges I get instantly transported somewhere warm and sunny, with blue skies and perpetual sunshine. A sunny, warm, positive environment. This is definitely reflected in sweet orange essential oil.

If you’re looking for an uplifting, mood enhancing essential oil that’s also very versatile and inexpensive – sweet orange is what you need.

The main properties of sweet orange essential oil are:

  • uplifting
  • good for calming the digestive system so good for irritable bowel syndrome, stomach ache and constipation/diarrhoea.
  • Reduces stress and anxiety
  • Clears complexion* 
  • Good for immunity
  • Lowers BP and helps reduce oedema 

Top Tip: Read my article on the benefits of sweet orange essential oil https://www.sarahcooper.co.uk/uses-and-benefits-of-sweet-orange-essential-oil/ 

favourite essential oils neroli. image of a neroli clipping on a white background with green leaves and white flowers

Neroli – (Citrus Aurantium)

Neroli essential oil is such a calming oil. If you’re nervous and need a hug or feeling anxious or stressed and need to calm down, this is the oil you need. Neroli is made from the blossom of the orange tree and shares many similar properties to orange,  and has a delicate, floral aroma.

Main Properties of Neroli include

  • Great for easing palpitations
  • Good for mature skin and for reducing stretch marks
  • Great for lifting low mood
  • A good antispasmodic so good for tension and IBS
  • Relaxing
  • Reducing insomnia
  • Reducing stress and anxiety
  • Soothing the nerves

 Top Tip: Read my article Top 3 blends for stress and anxiety https://www.sarahcooper.co.uk/essential-oil-blends-for-stress-and-anxiety/

 

Favourite essential oil. geranium image of geranium petals sprinkled next to a bottle of essential oil

Geranium  (Pelargonium graveolens)

Geranium is wonderful for balancing the emotions and soothing ruffled feathers. It has a delicate floral smell. 

Geraniums main properties include:

  • Helping to balance hormonal imbalances including those associated with menopause and PMT
  • Improves circulation
  • Helps reduce heavy periods
  • Helps lift low mood
  • Reduces inflammation
  • Good astringent
favourite essential oils citrus bergamia bergamot essential oil. Image of bergamot fruits surrounding a bottle of essential oil

Bergamot  (Citrus Bergamia)

Bergamot has that ‘Earl Grey tea’ aroma . A fresh, fruity smell which is enlivening and great for giving you a mid-afternoon boost to get you through your evening. Great for lifting low mood and for giving you strength to carry on! 

Bergamots main properties include being

  • Antiviral
  • Antiseptic
  • Analgesic
  • Laxative
  • Uplifting
  • Relaxing
  • Cooling 
  • Good for anxiety and stress
  • Good for easing colds and coughs
  • Eases inflammation

 

 Where to buy essential oils

Knowing where to buy good quality oils is really useful. I normally use the following two shops

https://uk.nyrorganic.com/shop/sjcooper/area/shop-online/category/aromatherapy-and-diffusers/ *

https://naturallythinking.com/essential-oils/

 * I will receive a small amount of commission from sales via this link

Would you like to know more?

If you are interested in experiencing an aromatherapy massage yourself please get in touch or book yourself in for an appointment via my online booking system

Book Now

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