IBS has a way of taking over-plans, meals, energy levels, even confidence. One moment things feel manageable, and the next there’s bloating, cramping, discomfort or an urgency you weren’t prepared for. It’s exhausting, and it can leave anyone feeling confused about what their gut is actually trying to tell them.

In clinic, this is something seen again and again: people handed an IBS diagnosis but very little support or clarity on how to live with it. It’s unsettling and often leads to confusion about what to eat for fear of triggering a flare up. Understanding digestion, stress levels, sleep, hormonal patterns, food intolerances and the overall picture of someone’s health often reveals far more than the diagnosis alone. When these pieces are connected, symptoms start to make much more sense — and the path forward becomes clearer.

And the encouraging part? Gentle, realistic changes can genuinely shift how the gut behaves and create long-term improvement.

Here are some foods and herbs commonly used to support digestion and ease IBS symptoms:

Foods that can help with constipation:

• Oats – soothing and supportive for regularity
• Kiwi – naturally encourages healthy bowel movements
• Peppermint tea – can help calm spasms and relieve bloating
• Ginger – supportive for digestion and nausea
• Chia or flaxseeds – helpful for regularity (start small)
• Probiotic foods – kefir, yoghurt, sauerkraut (when well tolerated)

Foods that can help settle the gut:

• Oats – soothing and supportive for regularity
• Stewed apples – healing and nourishing for the gut lining
• Bone broth – nourishing and comforting for the gut lining
• Cooked vegetables – easier to tolerate during flare-ups

Herbs often used for digestive support

• Peppermint oil – known to ease cramping and spasms
• Chamomile – calming for digestion and the nervous system
• Fennel – helpful for bloating and trapped wind
• Slippery elm or marshmallow root – soothing for the gut lining
• Turmeric – supports inflammatory pathways and gut health

(Herbal support works best when tailored to individual needs — especially alongside medication.)

A message for anyone living with IBS

IBS may be common, but it’s never “just IBS.” Symptoms affect real lives, real routines and real wellbeing. Once the root causes and contributing factors become clearer and get addressed, people often feel morein control and more comfortable.

Support is available, and improving gut health doesn’t have to be overwhelming. An in-depth consultation can reveal a lot about what is driving someone’s gut symptoms and further testing is available if necessary. With the right guidance, it’s absolutely possible to heal the gut, improve digestion and with it overall wellbeing.

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This Children’s Mental Health Week, our experienced Clinical Psychologist, Dr Ali Rendu, who specialises in children, young people, and families, reflects on why early emotional support matters, the challenges young people face today, and how parents can help build resilience. Drawing on over 20 years of NHS and private practice experience, she offers compassionate insight and practical guidance for families navigating difficult moments.

Why Children’s Mental Health Week Matters

Children’s Mental Health Week is a chance to pause and really think about how our children are feeling. In my work, I often see just how many pressures children and young people face—school expectations, friendships, social media, and family stress. These pressures can feel overwhelming, and many children don’t yet have the words or confidence to say how they’re feeling.

This week is a reminder that small, simple steps can make a big difference. Taking the time to notice, listen, and support our children’s emotional wellbeing helps them feel safe, understood, and resilient. Even little changes at home or at school can have a lasting impact.

The Challenges Children Face Today

Children and young people experience mental health challenges differently depending on their age and stage of development. During Children’s Mental Health Week, it’s worth thinking about what difficulties might be affecting your child—and how you might support them.

Infants & Young Children

• Feeding or sleep issues
• Toilet training struggles
• Behavioural challenges
• Anxiety, fears, or panic
• Obsessive-compulsive behaviours
• Low mood or irritability

Adolescents (13–25)

• Anxiety, panic, OCD, or health worries
• Low self-esteem
• Depression or low mood
• Trauma or post-traumatic stress
• School-related stress or pressure
• Anger or conduct difficulties

Adolescence is a time of rapid change—emotionally, socially, and cognitively. Some young people prefer to be seen alone, while others benefit from having a parent involved. My approach is always flexible, depending on what will best support the young person and their family.

Parenting and Children’s Mental Health Week

Parenting can be really challenging, and it’s normal to wonder if you’re doing the right thing. Children’s Mental Health Week is a great reminder to pause and focus on the parent-child relationship. Even small, consistent strategies can make a huge difference to a child’s wellbeing.

Through my work in CAMHS and private practice, I’ve seen how helping parents feel confident and connected can transform family life. Parenting support can include:

• Practical behaviour strategies suited to your child’s age
• Family or systemic sessions
• Observations at home or video feedback
• Coaching around boundaries, consistency, and emotional support

It doesn’t have to be complicated. Sometimes just doing a few things well, consistently, can have the biggest impact.

Starting with a Collaborative Assessment

Children’s Mental Health Week is also a good time to consider seeking professional help if your child is struggling. Every journey starts with a collaborative assessment. I usually meet with both the child and their parent or carer for around an hour to understand the challenges, developmental stage, family context, and strengths we can build on.

After this, we work together to plan the best approach. This might include:

• Individual therapy
• Parent support
• Family sessions
• Or a combination of these

By working together, we can support children to develop coping skills and emotional resilience, helping them navigate challenges more confidently.

Making the Most of Children’s Mental Health Week

This week is a perfect opportunity to slow down and reconnect. A few simple ways to support your child’s mental health include:

• Observe behaviour with curiosity rather than criticism
• Create gentle opportunities to talk about feelings
• Model healthy self-care and emotional awareness
• Stay connected with school or other key adults
• Reach out for help early if worries grow

The main message I share with families is this: you don’t have to navigate these challenges alone. Taking small, thoughtful steps now can create lasting positive change.

If You’re Concerned About Your Child

If you feel your child or teenager might benefit from additional support, I’m happy to discuss whether an initial assessment could help. You can find more information about my background, qualifications, and approach on my website, and you’re welcome to contact me by phone or email to explore the next steps together.

New Year, New You, right? Whether you’re aiming to crush it at the gym, finally hit that personal best, or just move through life without pain, we’ve got a secret weapon for your 2026 goals: Smart Movement.

We know what you’re thinking- “I’ll just hit the gym harder.” But before you dive in and ramp up your training, here’s a thought: How well does your body actually move?

If your body’s been carrying old injuries, poor posture, or even tiny imbalances, it might be holding you back from your full potential- or worse, causing pain. Ignoring these issues won’t make them go away; it just makes them harder to fix later.

Move Smarter, Not Harder: The Power of Gait Analysis

What if we told you that the key to hitting your fitness goals this year could be found in your gait– how you walk, run, and stand? Sounds strange, right? But trust us: how you move affects everything– your performance, your recovery, and how pain shows up in your body.

At The Vale Practice, our Gait Analysis Clinic helps you see exactly how your body moves. We combine:

• 3D digital pressure plates to measure every step with precision (over 4000 sensors tracking your movement!)
• Motion capture video to slow down and study even the smallest movement patterns

Our expert osteopaths then take that data and craft a custom treatment plan to fix issues before they become bigger problems. Whether it’s posture issues, muscle imbalances, or an old injury that keeps nagging you, gait analysis uncovers the cause- and helps get you back to pain-free movement.

Why Gait Analysis Matters

• Prevent injury: Catch misalignments early before they develop into bigger problems.
• Boost performance: Train smarter, not harder, with personalized strategies.
• Feel better every day: Fix the little things that hold you back from moving freely.

Think of it as investing in your body’s foundation before you build the house- your New Year fitness goals.

Red Light Therapy: Your Secret Recovery Hack

Getting fitter isn’t just about working harder- it’s about recovering smarter. If you’ve been pushing your body to the max or dealing with muscle fatigue, Red Light Therapy (RLT) is here to help.

Using red (660nm) and near-infrared (850nm) light, RLT penetrates deep into muscles, joints, and tissues to:

• Speed up recovery: Helps muscles repair faster after workouts
• Reduce pain & inflammation: Calms sore or achy areas
• Boost circulation & mobility: Improves blood flow, making you feel looser and less stiff
• Support joints: Eases joint pain and promotes long-term health
• Enhance performance: Faster recovery means you’re ready to push harder, sooner

When you’re moving better, you perform better. With RLT supporting your recovery, you’ll be able to train smarter, without pain slowing you down.

Make 2026 the Year You Move Smarter

This year, don’t just aim to move more- aim to move smarter. Whether your goals are fitness, injury recovery, or simply feeling better in your body, Gait Analysis and Red Light Therapy are true game-changers.

Ready to feel your best? Contact us today to book your Gait Analysis or start your Red Light Therapy journey. Let’s kick off 2026 stronger, smarter, and pain-free!

As we step into a new year, and as winter draws, many of us naturally reflect on what we’ve been carrying emotionally, especially the old hurts or past traumas that still seem to shape how we feel and respond today. If you’ve found yourself wondering how to finally let go of what’s been weighing on your heart, EMDR may offer the relief you’ve been seeking.

EMDR (Eye Movement Desensitisation and Reprocessing) is a well-established, evidence-based approach that helps the brain reprocess traumatic memories so their emotional intensity fades. If certain memories continue to replay in your mind or influence how you feel day-to-day, it’s important to know that there is an effective way forward.

In my practice, I combine EMDR with hypnotherapy to create an even gentler, more effective healing experience. EMDR works efficiently to desensitise and process the emotional charge of difficult memories, while hypnotherapy helps to reprogram the mind to a more positive resolve and thereby helping your mind feel deeply safe and supported. Together, they offer a powerful path to releasing what seems to hinder feeling completely at peace, allowing those memories to soften so they no longer carry influence over your present.

You don’t have to carry the weight of the past on your own or bring it with you into a fresh new year. This integrated approach provides a compassionate way to let go, so you can move forward with greater peace, clarity, and confidence.

If this feels like the right direction for you, I’m available to discuss how we can work together.

By Lyndall Cowie 

To book with Lyndall, please contact us

As the days get shorter and colder, our immune system can feel the strain. Red light therapy is a gentle, science-backed way to support immunity, energy, and overall wellbeing during the darker months. Here’s how it works:

1. Stimulates Cellular Energy (Mitochondrial Support)
Red and near-infrared light penetrate the skin and are absorbed by the mitochondria – the “energy powerhouses” of our cells. This exposure boosts ATP (adenosine triphosphate) production, fueling every cellular process, including immune cell activity. With more energy, your immune system can respond faster and more effectively to infections and stress.

2. Reduces Chronic Inflammation
Low-level inflammation can suppress immunity over time. Red light therapy helps regulate the body’s inflammatory response by influencing cytokine production and reducing oxidative stress. This creates a calmer internal environment where your immune system can function optimally without being overactive or depleted.

3. Enhances Circulation and Lymphatic Flow
Improved blood and lymph flow helps immune cells move efficiently throughout the body. Better circulation delivers oxygen and nutrients to tissues while removing toxins and waste, supporting your body’s natural detox and repair processes.

4. Supports Recovery and Tissue Repair
After illness, injury, or physical strain, your body’s resources can become stretched. Red light therapy promotes cell regeneration and collagen production, helping tissues heal faster. This speeds recovery and reduces the energy burden on your immune system.

5. Balances Stress and Sleep — Key Immunity Factors
Stress and poor sleep weaken immune defenses. Red light exposure, particularly in the evening, can help regulate circadian rhythms and increase melatonin production for better-quality sleep. It can also lower cortisol, keeping the body in a balanced, restorative state.

6. Supports Seasonal Wellbeing
During autumn and winter, reduced daylight can affect mood and immune function. Regular red light therapy mimics the beneficial aspects of sunlight without UV exposure, helping maintain vitamin D metabolism, mood balance, and resilience through the colder months.

By Isabelle Tomkins

As autumn settles in, I know how tempting it can be to slow down and spend more time indoors. But I truly believe that keeping active is one of the best things we can do for our health – both physically and mentally – especially as the days get shorter and colder. 

• Set small movement goals – even 10–20 minutes a day makes a difference.
• Mix it up – combine stretches, strength work, walking, or hobbies you love. Variety keeps the body engaged.
• Listen to your body – movement should leave you energised, not fatigued.
• Get outside – autumn air and daylight work wonders for both body and mind.

As the seasons shift, many of us notice changes- not just in the weather, but in how we feel. Mood dips, lower energy, restless sleep, and even aching joints can all come with colder months, shorter days, or sudden weather swings. These shifts affect both body and mind.

One promising therapy that’s gaining attention to combat these seasonal changes is red light and near infrared therapy (RLT) . It’s a safe, non-invasive treatment that uses specific wavelengths of red and near-infrared light to stimulate the body’s cellular function, support healing and improve general health and wellbeing . 

Here’s how RLT can help you weather the seasons with more ease.

1. Lift Your Mood and Combat Seasonal Blues

Shorter days and low light can bring feelings of fatigue or low mood, and for some, symptoms of Seasonal Affective Disorder (SAD). While bright light therapy remains a key treatment, RLT offers a powerful alternative or complimentary addition too this by energising mitochondria, the cell’s energy centres, helping neurological function. The result? Better mood, reduced stress, and more resilience through winter’s gloom.

2. Ease Weather-Related Pain and Stiffness

Cold, damp, or changing weather can make joint pain and muscle stiffness worse. If your body “predicts the weather,” RLT could be your ally. Red light penetrates deep into your tissues energising the cells and helping to :

• Reduce inflammation
• Boost circulation
• Ease stiffness and discomfort

Regular sessions may bring lasting relief and improve mobility.

3. Support Your Immune System

Seasonal transitions often challenge immunity. Colder weather, less daylight, and sudden changes can leave us more vulnerable to colds and flu. RLT helps strengthen the body’s defences by supporting cellular repair, modulating immune cell activity, and reducing oxidative stress. Think of it as giving your immune system a helping hand through seasonal shifts.

4. Improve Sleep as the Seasons Change

Shorter days and changing light can disrupt your sleep patterns. Evening RLT sessions help reset your body’s internal clock, encouraging deeper, more restorative sleep so you wake up feeling refreshed—even in the heart of winter.

5. Boost Energy Naturally

Weather changes can leave you feeling sluggish. RLT works at the cellular level to increase ATP production– your cells’ energy currency- helping you feel more awake and energised without caffeine or stimulants.

Final Thoughts

Red light therapy isn’t a miracle cure, but it’s a science-backed way to help your body adapt to seasonal changes. Whether it’s easing joint pain in cold weather, lifting your mood during darker months, or boosting your energy when days shorten, RLT can give you a supportive edge.

For best results, combine it with healthy seasonal habits- daily movement, adequate vitamin D, a balanced diet, and good sleep routines. And as always, check with a healthcare professional before starting any new wellness practice.

Colder months can bring new challenges – lower energy, more frequent colds, changes in mood, and digestive discomfort. Nutrition and herbal medicine provide gentle but effective ways to strengthen the body’s natural resilience and support overall wellbeing as the seasons shift.

With her background in Medical Herbalism and Nutritional Therapy, Marion Colledge takes an evidence-based, whole-person approach. She looks beyond symptoms to find the root of an issue, tailoring realistic strategies that fit into everyday life.

Ways Nutrition & Herbal Medicine Can Help in Colder Months:

• Strengthen immunity with targeted herbs and nutrients to protect against colds and flu.
• Support energy levels through personalised nutrition and lifestyle adjustments.
• Balance mood and hormones to ease stress, PMS, or perimenopausal changes.
• Soothe digestion with supportive foods and herbal remedies suited to the season.

Marion’s treatment plans may include nutritional recommendations, supplements, and medicinal herbs, always designed to work alongside any existing health conditions or medications.

October Tip: Autumn is an ideal time to prepare for winter. A consultation with Marion can help restore balance, resilience, and wellbeing as the colder months set in.

The Red Light Therapy (RLT) equipment at The Vale Practice uses frequencies of 630nm, 660nm, 810nm, 830nm and 850nm with the main frequencies being 660nm and 850nm

Frequency Benefits of Red Light Exposure (RLT) 620-750nm:

• Skin Health: RLT is known to stimulate collagen production, which can improve the appearance of fine lines, wrinkles, and overall skin texture.
• Pain Management: Similar to infrared light, RLT can help reduce pain and inflammation, making it beneficial for conditions like arthritis and muscle soreness.
• Wound Healing: RLT may promote faster healing of wounds, burns, and surgical incisions by enhancing cell regeneration and reducing inflammation.
• Hair Growth: Some studies suggest that RLT can stimulate hair follicles, leading to increased hair growth in individuals with certain types of hair loss.
• Joint Health: People with joint disorders like osteoarthritis may experience reduced pain and improved joint mobility after undergoing RLT.
• Mood Enhancement: Exposure to red light has been linked to improved mood and decreased symptoms of depression, possibly due to its positive effects on energy production in cells.
• Cognitive Function: Preliminary research indicates that RLT might have a positive impact on brain health, potentially improving cognitive function and memory.
• Hormone Regulation: RLT might play a role in hormonal balance by influencing the production of melatonin and thyroid hormones.
• Immune System Support: Similar to infrared light, RLT can enhance the immune system’s response to infections and other health challenges

Frequency Benefits of Near-infrared Light Exposure (NIR) 750nm-1000nm:

• Pain Relief: NIR has been used to alleviate pain from conditions like arthritis, muscle strains, and joint pain. It may help by increasing blood flow and reducing inflammation.
• Improved Circulation: NIR can stimulate blood circulation, which may aid in delivering oxygen and nutrients to tissues and promoting overall cardiovascular health.
• Wound Healing: NIR has been shown to enhance wound healing by increasing blood flow to the affected area and promoting tissue regeneration.
• Relaxation and Stress Reduction: NIR cab have a relaxing effect on the body and mind, potentially reducing stress and anxiety levels.
• Enhanced Skin Health: NIR may improve skin tone, texture, and elasticity by promoting collagen production and increasing blood flow to the skin.
• Reduced Inflammation: NIR’s ability to increase blood flow and modulate immune responses may contribute to a reduction in chronic inflammation.
• Muscle Recovery: Athletes and fitness enthusiast use infrared therapy to speed up recovery after intense workouts by reducing muscle fatigue and inflammation.
• Improved Sleep: Regular use of NIR, especially in the evening, might promote better sleep by helping to regulate the body’s circadian rhythms.
• Enhance Immune Function: Some research suggests that exposure to NIR might stimulate immune responses, potentially boosting the body’s defence mechanisms against infections.

Our osteopathic team will deliver laser therapy and osteopathy with laser sessions

Feel revitalised. Support your well being, skin, joint, and overall health -naturally.

What if just 15–20 minutes under a warm red glow could help you feel refreshed, support your skin health, ease everyday aches, and encourage post-workout recovery? That’s the idea behind Red Light Therapy- now available at The Vale.
Used in wellness clinics, sports facilities and skincare practices around the world, red light therapy is a non-invasive, relaxing treatment designed to support the body’s natural function and promote overall wellbeing.

What Is Red Light Therapy?
Also known as Low-Level Light Therapy (LLLT), red light therapy uses specific wavelengths of red and near-infrared light to gently penetrate the skin. This is thought to stimulate cellular activity, via a process called photobiomodulation. This process particularly seems to affect the mitochondria, an organelle within the cell which generates cellular energy. Various research studies over the past 20 years have shown light therapy to have a positive effect on health and wellbeing, particularly in the form of improved recovery after exercise, tissue healing and skin health. There are also many other specific benefits, related to the resultant improved cellular energy that RLT gives, that are currently being or have been researched and that show very positive outcomes.

At The Vale, we’ve chosen a professional-grade system to offer this gentle, wellness-enhancing experience in a safe and calming environment.
Potential Benefits researched and anecdotally reported Include:

Skin Health Support – May encourage collagen production and help improve overall skin tone and texture
Recovery & Relaxation – Commonly used by athletes to help with post-exercise recovery and relaxation
Joint Comfort – Some people report reduced stiffness or improved range of motion following sessions
Sleep & Mood Support – Exposure to red light may positively influence circadian rhythms and energy levels
Wound Healing & Scarring – Ongoing studies suggest potential in supporting the body’s natural repair process

Please note: results may vary. Red light therapy is not a substitute for medical treatment or diagnosis.

Why We’ve Introduced It at The Vale

We’re always looking for innovative, evidence-informed ways to support your wellbeing. After reviewing the research and seeing increasing interest from our clients, we’ve added red light therapy to complement our holistic health approach. Whether you’re looking to support skin health, feel more energised, or aid in recovery, it’s a relaxing and modern option worth exploring.

June’s that time when everything ramps up—kids are cramming for exams, summer plans are piling up, and your body’s starting to feel it. If you’re already feeling worn out, you’re not alone.

At The Vale Practice, we’ve got your back (literally). From osteopathy to ease the tension, to natural remedies and relaxing treatments to help you reset—we’ve got plenty to get you through the month in one piece.

Here’s what we’re recommending this June:

Osteopathy: Align & Unwind

If your shoulders are living somewhere near your ears or your back’s staging a protest, osteopathy could help. Gentle, hands-on techniques can ease tension, improve mobility, and support your body through stress—whether you’re a student glued to revision or a grown-up juggling 101 things.

Medical Herbalism & Nutrition: Natural Support

Feeling wired, foggy, or running on caffeine and crisps? Our medical herbalist offers tailored advice and herbal blends (think ashwagandha and lemon balm) to support focus and relaxation. Combined with practical nutrition tips, we’ll help you fuel your brain and calm your system, naturally.

Massage & Reflexology: Relaxation Redefined

Stress doesn’t just live in your head—it settles in your muscles too. Massage and reflexology sessions can help you switch off, sleep better, and feel more like yourself again. A great post-exam treat or pre-holiday wind-down.

Acupuncture: Calm from Within

Acupuncture offers a gentle, holistic approach to managing stress and anxiety. By helping balance your body’s systems, it may leave you feeling calmer, clearer, and more grounded—ideal for navigating this busy time of year.

Becoming a mother is a profound journey—often joyful, sometimes overwhelming, and always life-changing. Between sleepless nights, changing routines, and emotional ups and downs, it’s natural for new mums to feel stretched thin. At The Vale Practice, we recognise the importance of supporting mothers during this unique time, with thoughtful care that takes both body and mind into account.

Putting Mothers First

Motherhood touches every aspect of a person’s wellbeing. It can bring physical strain, emotional shifts, and a sense of identity that’s constantly evolving. To support women through this, The Vale Practice offers services designed to provide space, understanding, and guidance through the early months and beyond.

Our counselling services offer a safe and non-judgemental environment to talk through the emotional side of motherhood—whether that’s managing feelings of anxiety, low mood, or simply making sense of the many changes taking place. Speaking to someone impartial can help bring clarity and relief during a time when life can feel particularly full.

We also offer general wellbeing advice, including support around rest, recovery, and sustainable self-care strategies that can help mothers regain a sense of stability and confidence at their own pace.

Postnatal Recovery and the Mummy MOT

After giving birth, it’s common for women to experience physical changes that aren’t always easy to talk about—such as pelvic floor weakness, abdominal separation (diastasis recti), or back and joint discomfort. These issues can affect daily comfort, movement, and confidence over time.

The Mummy MOT® is a postnatal check designed to explore how your body is recovering after birth. Delivered by a qualified practitioner such as Nagma Chaudhry, it includes a full assessment of posture, abdominal muscles, pelvic floor function, and core stability. The goal is to understand how your body has changed, and whether there may be areas that could benefit from additional support.

If needed, this check may lead to suggestions for exercises, movement advice, or onward referral—always tailored to your specific situation. For many, this can help make sense of lingering symptoms and support gradual recovery.

Understanding Osteopathy in Postnatal Care

Osteopathy can be a useful part of recovery after pregnancy and childbirth. Our osteopaths work with the body’s structure—particularly muscles, joints, and the spine—to explore patterns of tension, imbalance, or discomfort that may have developed during pregnancy or while caring for a newborn.

Treatment is always based on individual assessment and may involve gentle manual techniques aimed at easing discomfort and supporting better movement. For some mothers, osteopathy may be helpful for common postnatal concerns such as pelvic or lower back discomfort, shoulder tension from feeding or carrying, or postural fatigue.

It’s not a one-size-fits-all solution, and we always recommend speaking with a practitioner to see if osteopathy may be appropriate for your needs.

When You’re Ready, We’re Here

Early motherhood can be both beautiful and demanding—and no two journeys are the same. Whatever you may be experiencing, it’s okay to seek support. You don’t have to do it all on your own.

May marks National Walking Month—a time to embrace the simple, powerful act of walking and its many benefits. At The Vale Practice in East Dulwich, we’re passionate about helping you move better and feel better, and it all starts from the ground up.

Walk Smarter, Not Just Farther

Walking is one of the easiest ways to improve our health and stay connected to our community. It can lift our mood, help us feel less isolated, and support both physical and mental wellbeing. In fact, just 11 minutes a day of moderate physical activity, such as brisk walking, has been shown by University of Cambridge researchers to reduce the risk of early death.

Why Walk?

Walking is a low-impact form of exercise that’s accessible to almost everyone, regardless of age or fitness level. It improves heart health, strengthens bones and joints, boosts mental clarity, and supports emotional resilience. Regular walking also helps lower the risk of chronic illnesses like type 2 diabetes and certain cancers—making it one of the simplest, most effective lifestyle choices we can make.

Make the Most of Your Stride

To get the most from walking, it’s important that your gait is efficient and pain-free. At The Vale Practice, our Gait Analysis service provides a detailed assessment of how you move, helping to uncover subtle imbalances or irregularities that could lead to discomfort or injury over time.

Our dedicated Orthotics and Gait Analysis Clinic in East Dulwich uses a combination of treadmill testing, slow-motion video capture, and a highly sensitive 3D digital pressure plate to assess how you bear weight and move through your stride. This thorough analysis gives us precise insight into how your feet, legs, pelvis, and posture are interacting as you walk or run.

While our osteopaths are skilled at observing posture and movement patterns, we understand that the time your foot is in contact with the ground—just 0.8 seconds when walking and 0.25 seconds when running—is incredibly brief. Even experienced clinicians can’t always detect the full picture through observation alone. That’s why we’ve invested in state-of-the-art technology to support our clinical judgement.

This approach allows us to design truly bespoke treatment plans, which may include osteopathy, acupuncture, massage, taping, corrective exercises, and custom orthotics. The aim? To relieve discomfort, improve biomechanics, and help you walk—or run—more freely and confidently.

Join Us This May

Celebrate National Walking Month by taking steps—literally—towards better health. Whether you’re enjoying a peaceful stroll through Dulwich Park or upping your step count on your daily commute, every step matters.

And if something doesn’t feel quite right as you walk, we’re here to help identify the cause and guide you toward solutions.

This Mother’s Day (March 31st), we’re celebrating the incredible journey of motherhood—and the strength it takes to navigate it! At The Vale Practice, we understand how pregnancy, childbirth, and caring for a newborn can leave mums feeling physically and emotionally drained, while babies adjust to life outside the womb. That’s why we’re proud to offer osteopathic treatments, especially paediatric cranial osteopathy, to support both mums and babies during this transformative time.

For Mums:

• Ease postpartum aches: Osteopathy helps relieve back pain, pelvic tension, and neck stiffness, restoring balance and comfort after childbirth.
• Support emotional wellness: Osteopathy can help to reduce stress, and anxiety.
• Rebalance and restore good pelvic function: Help your post partum recovery by addressing postural change and the residual effects of hormonal change during pregnancy and birth.
• Improve mobility and help your body respond to the new functional movement patterns of parenthood: From feeding to lifting, our osteopath’s treatment and advice can help you deal with these new physical demands .

For Babies:

• Soothe birth stress: paediatric osteopathy gently releases tension as your baby adapts to early life .
• Help reduce some of the more common feeding difficulties like poor latching and the effects of tongue tie by working gently to improve the biomechanical dynamics of feeding.
• Calm tummy troubles: Help your baby adapt to the new and often tiring process of digestion.
• Promote better sleep by releasing body tension as your baby adapts to their new environment and daily routine. 

Thoughts from Our Osteopath:

“Motherhood is a beautiful yet demanding journey, and both mums and babies deserve gentle, holistic care during this special time. Osteopathy offers a safe and effective way to support recovery for mums and ease the transition for newborns. By addressing the body as a whole, we can help restore balance, reduce discomfort, and promote overall well-being for the entire family.”

Why Choose Osteopathy at The Vale Practice?

Our holistic approach is perfect for mums and babies navigating this new chapter together. Osteopathy is safe, non-invasive, and focuses on the whole body, ensuring that each part functions in harmony. Whether you’re recovering from childbirth or helping your little one adjust to the world, our treatments promote balance, relaxation, and vitality for both of you.

This Mother’s Day, give yourself and your baby the gift of healing. At The Vale Practice, we’re here to support you every step of the way. Consider booking a consultation with our qualified osteopaths—it’s a small step that can make a big difference for you and your little one. 💕

Here’s to celebrating you, Mum—and all the love and strength you bring

This March, as we celebrate National Complementary Therapy Week, it’s the perfect time to explore how osteopathy can play a vital role in your health and well-being. Osteopathy is a cornerstone of complementary therapy, offering a gentle, holistic approach to managing pain, chronic pain and general wellbeing. Whether it’s lower back pain, migraines, or fibromyalgia. Chronic pain isn’t just an ache; it can seep into every part of your life, making work harder, relationships tougher, and stealing joy from the things you love. But there’s hope. Using osteopathic assessment , treatment and advice, we focus on finding the root causes of your pain and helping your body heal itself naturally. If you’ve been living with pain, this week is a reminder that gentle, effective options like osteopathy can help you feel your best again.

 How osteopathy can help you

• Lower Back Pain: Whether it’s from sitting at a desk all day or an old injury that never quite healed, osteopathy helps ease tension, improve mobility, and help you move more freely.
• Migraines: If you’ve ever felt like migraines control your life, osteopathy can help address some of the physical triggers associated with migraines and headaches in general.
• Fibromyalgia: Living with fibromyalgia can feel like an uphill battle. Osteopathy can help to soothe stiff muscles, improve circulation, and support your nervous system, offering relief from the widespread pain and fatigue that often come with this condition.

Osteopathy Works Well with Other Approaches

The beauty of osteopathy is that it doesn’t have to stand alone. It pairs beautifully with other strategies to help you feel your best:

• Physical Therapy: Combining osteopathic treatment with targeted exercises can help strengthen and stabilise your body, giving you a solid foundation for recovery.
• Mind-Body Practices: Techniques like yoga, meditation, or mindfulness can help address the emotional and mental toll of chronic pain, giving you tools to manage stress and find calm.
• Medical Treatments: Osteopathy can work to complement  the more traditional pharmacological approach to health..

Why Choose Osteopathy?

Osteopathy is all about you. It’s not just about treating symptoms—it’s about understanding your body as a whole and helping it find balance. It’s a non-invasive approach that empowers your body to heal and thrive. Whether you’ve been dealing with pain for years or it’s a newer challenge, osteopathy can be a game-changer.

This National Complementary Therapy Week, take a step toward a pain-free life. Osteopathy might just be the missing piece in your pain management or wellbeing puzzle. We’re here to help you feel your best, so reach out today to learn more or schedule a consultation. Let’s celebrate this week by exploring how complementary therapies like osteopathy can transform your health

By James Booth 

Christmas and new year festivities may not be the time to worry about diet and your digestion but as the new year progresses you could look at Japanese acupuncture to work on those niggling digestive problems that have been bothering you.

Modern Japanese acupuncture as available The Vale is based of course on the tenets of Chinese medicine established in seminal texts written in the last few centuries BC.

The Chinese have always had focus on digestion and ‘gut health’. When you are greeted in China as often as not you will be asked “Have you eaten?” Today this is not an invitation to say “Well no, actually, what’s for supper?” but is another way of saying “How are you?”. In other words it is central to your state of being.

In Chinese elemental energetics the Earth is the central element without which the rest of the energetic cycle doesn’t turn. And the Earth element in the body is the stomach and spleen (pancreas) – and their correct functioning is not just concerned with dealing with too much Chop Suey or Indian takeaways, it extends to the structural and mental / emotional spheres.

For example a weak Earth element may be behind poor posture as well as your ability to stand up for yourself or low self-esteem. Someone who dislikes the changes in the seasons (especially autumn to winter and winter to spring) will be helped by certain acupuncture protocols, as will people who suffer badly from jetlag.

While acupuncture cannot help with starvation, the many periods of famines during  turbulent periods of Chinese history gave the Chinese a preoccupation with food (as mentioned in the greeting above) and it is no coincidence that the most famous acu-point on the body is on the stomach meridian (a meridian or channel is a pathway of points associated with a certain organ.)  This point is called zu san li (JP ashi no san ri) and literally means ‘leg 3 leagues’. So needling this point metaphorically gives you the energy walk another 3 leagues (about a mile). Back in the day this could be the difference between life and death.

So with the Earth at the centre of acupuncture energetics and with its wide range of points and treatment protocols, why not try Japanese acupuncture to set you up for the New Year.

The festive season is filled with joy, but it often brings stress, fatigue, and physical tension. Pre-Christmas acupuncture offers a natural, holistic way to keep you balanced and energised, so you can fully embrace the holiday spirit.

At our clinic, we combine the strengths of Chinese and Japanese acupuncture to provide personalised treatments. These complementary approaches offer a comprehensive path to well-being.

How Acupuncture Can Help You This Holiday Season

• Reduce Stress and Anxiety: Calm your nervous system and stay grounded amid the holiday rush.
• Boost Immunity: Strengthen your body’s defenses to ward off winter colds and flu.
• Relieve Aches and Pains: Ease holiday-related discomforts like headaches, neck tension, and back pain.
• Enhance Sleep and Energy: Improve sleep quality and increase energy levels to meet the season’s demands.

The Techniques Behind the Benefits

Chinese acupuncture, practiced by Bea Erler, focuses on restoring balance and vitality by addressing the body’s energy pathways. Through precise needle placement, Bea helps to harmonise your body’s natural flow, relieving physical and emotional tension. This gentle, holistic approach supports overall health, promoting relaxation and recovery.

Japanese acupuncture, led by James Booth, emphasises precision and subtlety. Inspired by the methods of Kiiko Matsumoto Sensei, James uses abdominal and neck palpation to identify imbalances and guide treatment. His approach, featuring ultra-fine needles and techniques like moxibustion and the ‘Tiger Warmer,’ provides immediate relief and long-term benefits.

A Holistic Approach for the Holiday Season

Together, these approaches ensure each treatment addresses your unique needs while promoting long-term balance. Acupuncture’s ability to treat both the root causes and symptoms of discomfort makes it the perfect pre-holiday boost.

Invest in your well-being this season. A pre-Christmas acupuncture session can leave you feeling revitalized, balanced, and ready to enjoy the festivities with ease and joy.

Book your appointment today!

Looking for the perfect Christmas gift for someone who deserves a little relaxation and rejuvenation? This holiday season, why not treat your loved ones to the gift of wellness with a gift voucher from The Vale Practice! Whether you’re buying for a family member, friend, or colleague, a gift voucher for one of our holistic treatments is a thoughtful way to show you care.

How to Purchase Your Gift Voucher:

• Pop into the Practice: Visit us in person at The Vale Practice and purchase a physical gift voucher—ideal for those who love something tangible under the tree.
• Pay Over the Phone or Online: Prefer to shop from home? No problem! Simply call us at 0208 299 9798 or email info@thevalepractice.co.uk to arrange payment via bank transfer. You’ll receive your gift voucher as an e-voucher, delivered straight to your inbox.

Treatments Available:

Our gift vouchers can be redeemed for a variety of treatments, each designed to promote health, relaxation, and overall well-being. Here’s a little about the benefits of each:

• Osteopathy: Ideal for those with chronic pain or joint issues, osteopathy helps improve mobility, reduce pain, and encourage healing by targeting muscle and skeletal health.
• Japanese Acupuncture: This calming therapy focuses on balancing energy flow to treat a range of issues, from stress and anxiety to digestive problems, offering a holistic approach to healing.
• Chinese Acupuncture: An ancient technique that helps restore balance within the body’s energy system. It’s great for boosting immunity, alleviating pain, and reducing stress.
• Aromatherapy: Using essential oils to promote physical and emotional well-being, aromatherapy can help improve mood, reduce stress, and even support better sleep.
• Hot Stone Massage: A deeply soothing treatment using heated stones to relieve muscle tension, improve circulation, and promote deep relaxation.
• Deep Tissue Massage: Perfect for those with muscle tightness or chronic pain, this massage targets deeper layers of muscle tissue to release tension and improve flexibility.
• Sports Massage: Ideal for active individuals, sports massage helps to prevent injuries, increase flexibility, and speed up recovery from physical exertion.
• Reflexology: This foot-based therapy is designed to stimulate points on the feet that correspond to different areas of the body, helping to balance energy and promote overall health.
• Swedish Massage: A classic relaxation massage using gentle strokes to reduce stress, improve circulation, and ease muscle tension.
• Nutrition: Support healthy eating habits and improve overall well-being with a personalised nutrition consultation, helping to create a balanced diet tailored to your needs.

Give the gift of relaxation, rejuvenation, and overall health this Christmas with a gift voucher from The Vale Practice. Whether your loved one is looking to relieve stress, improve their mobility, or simply unwind, we have a treatment for everyone!

Call us today at 0208 299 9798 or email info@thevalepractice.co.uk to purchase your gift voucher and give the gift of well-being this festive season. 🎄✨

As the vibrant leaves fall and the air turns crisp, autumn invites us to slow down and reflect. At The Vale Practice, we understand that this season can bring its own challenges, from adjusting to new routines to the physical toll of colder weather. That’s where the power of massage comes in, offering a range of benefits to help you feel your best.

1. Osteopathic Techniques for Total Wellness
Incorporating osteopathic techniques into your massage session can offer even greater benefits. At The Vale Practice, we provide a unique combination treatment that blends massage therapy with osteopathic techniques. Our practitioners use gentle manipulative methods to address musculoskeletal issues, ensuring your body is aligned and functioning optimally. This comprehensive approach not only targets physical discomfort but also promotes overall wellness, helping you feel balanced and invigorated as the season changes.

2. Deep Tissue Breakdown
As you settle into autumn, your muscles may feel tighter from outdoor activities or the return to a busy schedule. Deep tissue massage works wonders in breaking down knots and relieving tension. Our skilled therapists focus on deeper layers of muscle tissue, helping to release accumulated stress and providing much-needed relief. You’ll leave feeling relaxed and rejuvenated, ready to enjoy all the season has to offer.

3. Aromatherapy Bliss
Autumn is the perfect time to indulge in the soothing scents of the season. Aromatherapy massage combines the power of essential oils with gentle techniques, creating a sensory experience that promotes relaxation and emotional balance. Whether it’s the comforting scent of cinnamon or the refreshing aroma of eucalyptus, these oils can uplift your mood and enhance your overall well-being.

Conclusion
This autumn, take a moment to prioritize your well-being. At The Vale Practice, we are committed to providing personalised massage therapies that cater to your unique needs. Whether you seek relaxation, relief from tension, or a holistic approach to wellness, we’re here to support you every step of the way. Embrace the beauty of autumn with a rejuvenating massage—your body and mind will thank you!

At Vale Practice, we’re dedicated to holistic healing that nurtures your body, mind, and spirit. If you’re looking for a gentle yet effective path to better health, Japanese acupuncture might be just what you need. Under the expert guidance of our acupuncturist, James Booth, this technique blends ancient traditions with a modern touch to create a truly nurturing experience. Explore how Japanese acupuncture can enhance your wellness journey:

• Gentle and Relaxing: James uses fine needles and fewer points, ensuring a soft and soothing experience that’s ideal for those who may feel anxious about needles.
• Pain Relief: Whether you’re facing chronic pain, migraines, or muscle tension, Japanese acupuncture goes straight to the root causes, enhancing circulation and reducing inflammation.
• Boosts Energy and Wellbeing: By harmonizing your body’s energy flow (qi), this practice alleviates stress, anxiety, and fatigue, with many patients reporting improved sleep, digestion, and overall vitality.
• Personalised Treatments: Each session is uniquely tailored to your needs, effectively addressing chronic conditions like digestive issues and hormonal imbalances.
• Holistic Health: More than just symptom relief, Japanese acupuncture fosters balance and overall wellbeing.

We’re thrilled to offer the transformative benefits of Japanese acupuncture at Vale Practice. Let James Booth’s compassionate care guide you on your journey to wellness!

September marks the return to school—a time filled with new beginnings, excitement, and sometimes a bit of anxiety for both children and parents. As children adjust to early mornings, new teachers, and busy routines, they may experience physical or emotional challenges like disrupted sleep, headaches, or difficulty focusing. At The Vale Practice, we believe in a gentle, supportive approach to help children navigate these changes, and cranial osteopathy can play a valuable role in this transition.

How Cranial Osteopathy Can Help Your Child

Cranial osteopathy is a gentle, hands-on therapy that helps restore balance and ease tension in the body. Unlike more invasive treatments, cranial osteopathy uses soft touch to identify and release areas of restriction, particularly in the head, spine, and sacrum. For children, this can be incredibly soothing, helping them feel more centered and resilient.

Addressing Back-to-School Stress

Children often feel the pressures of returning to school in ways that aren’t always obvious. They might express their stress through physical symptoms like stomach aches, headaches, or disrupted sleep. Cranial osteopathy works by calming the nervous system, helping children release built-up tension and feel more at ease. This can be especially helpful for kids who are sensitive to changes in routine or struggle with separation anxiety.

Enhancing Focus and Emotional Balance

The gentle techniques used in cranial osteopathy help support the body’s natural rhythms, which can improve concentration, mood, and overall emotional balance. By addressing imbalances in the cranial system, children may find it easier to focus in class, manage their emotions, and stay calm amidst the hustle and bustle of a new school year.

A Natural, Non-Invasive Approach

One of the most beautiful aspects of cranial osteopathy is its gentle, non-invasive nature, making it suitable for children of all ages. Sessions are calming and supportive, creating a safe space for your child to relax and unwind. Parents often notice positive changes after just a few sessions, including better sleep patterns, improved behaviour, and a more settled disposition.

Supporting Your Child’s Journey

Every child deserves to feel supported as they step into a new school year. Cranial osteopathy offers a nurturing way to help your child adjust, providing relief from physical symptoms and helping them build resilience to handle the emotional ups and downs of school life.

At The Vale Practice, we are here to support your child’s journey with compassionate care. If you’re curious about how cranial osteopathy can benefit your child, feel free to reach out to us. Together, we can make the back-to-school transition a little smoother and a lot more joyful.

Gardening in the summer is rewarding but can be challenging due to heat and sun exposure. Here are some concise tips to stay safe while integrating natural healthcare practices.

Hydration and Nutrition

• Herbal Teas: Drink cooling herbal teas like peppermint or chamomile to stay hydrated.
• Infused Water: Enhance your water with cucumber, mint, or lemon slices for natural electrolytes.

Sun Protection

• Natural Sunscreen: Opt for sunscreens with natural ingredients such as zinc oxide.
• Aloe Vera: Use aloe vera gel to soothe and protect your skin from sunburn.

Timing and Activity

• Early/Late Gardening: Avoid midday heat by working in the early morning or late afternoon.
• Take Breaks: Rest in shaded areas to cool down and avoid overheating.

Natural Remedies

• Essential Oils: Repel insects with natural oils like lavender, eucalyptus, or citronella. Dilute with a carrier oil and apply to skin.
• Herbal Salves: Treat minor cuts and scrapes with salves made from calendula or comfrey.

Insect Protection

• Natural Repellents: Create your own insect repellent using essential oils mixed with witch hazel or a carrier oil.
• Companion Planting: Plant insect-repelling herbs like basil, marigold, and rosemary around your garden.

Soil and Plant Care

• Composting: Use natural compost to enrich your soil and promote a healthy garden ecosystem.
• Organic Mulching: Mulch with materials like straw, leaves, or grass clippings to retain moisture and protect plant roots.

Mental Well-Being

• Mindful Gardening: Focus on the present moment, enjoying the sights, sounds, and smells of your garden.
• Gratitude Practice: Take a moment to appreciate the beauty and growth in your garden, fostering a positive mindset.

By incorporating these natural healthcare practices, you can enjoy a safe and healthy gardening experience this summer.

Hey there picnic lovers!

We at The Vale Practice are thrilled to share some fantastic tips and suggestions to make your National Picnic Month not only enjoyable but also nutritious. Picnics are a wonderful way to enjoy the great outdoors, spend quality time with loved ones, and indulge in some tasty treats. We believe that picnics can be both fun and healthy. So, let’s dive in!

1. Pack a Rainbow of Veggies When it comes to picnic baskets, veggies are a must! They add color, crunch, and a burst of nutrients to your meal. Think vibrant bell peppers, cherry tomatoes, crunchy cucumber slices, and carrot sticks. Don’t forget to pack a delicious hummus or yogurt-based dip for a tasty, nutritious pairing.
2. Opt for Whole Grains Swap out white bread and refined crackers for whole grain alternatives. Whole grain wraps, pita bread, and crackers not only taste great but also provide essential fiber that keeps you feeling full and satisfied longer. Pair them with lean proteins like grilled chicken or turkey slices for a balanced meal

3. Pick Foods Carefully If you plan to prepare food that will be enjoyed outdoors for several hours, choose foods that will not wilt, melt, or spoil easily in the heat. Good choices include fresh vegetables (raw or cooked), chopped fruit, whole grains, pasta salad, beans, and nut mixes!

   Vegetable kebabs are a great choice and can feature raw or lightly grilled courgettes, summer squash, bell peppers, cherry tomatoes, and mushrooms. These can be tasty served with heat-friendly dips such as salsa, pesto, hoummos or baba ganoush.

4. Protein, protein, protein: Plant proteins including beans, nuts, seeds, tofu, or tempeh hold up well in the heat. These can also be mixed into salads, grain dishes, and casseroles.

5. Keep an eye on the grill: If you plan to barbecue, remember to avoid charring whilst cooking or wrap meat or fish in baking foil which can speed cooking time and protect the food from the smoke.

6. Something Sweet: Sliced  peaches, mango, melon, strawberries, and pineapple, or any other combination of fruit create a brightly-coloured and delicious fruit salad.

   Do not forget to hydrate by drinking enough water!

The 13-17th May is National Weaning Week and the motto this year is ‘Wean wise – Gut thrive’. Whilst there are many resources available online and in book form on how to wean and which foods to give to your baby, I wanted to highlight the importance of a healthy gut microbiome from birth. The gut microbiome is the collection of bacteria and other microorganisms in the digestive tract and forms a significant part of the immune system.

An infant’s gut is sterile at birth but very quickly becomes colonised by many different kinds of microorganisms. This is influenced by the mother’s microbiome, whether the birth is vaginal or via C-section, whether the baby is born at full term or premature and whether the baby is breast or formula fed. Antibiotics after birth and even stress can also affect the formation of a healthy and diverse gut microbiome. The most efficient and quickest way to colonise the baby’s gut is through vaginal birth followed by breast feeding but of course this is not always possible so fortunately bacterial colonisation can be supported with the intake of a probiotic supplement. Babies can be given specially formulated probiotic drops which can be added to the infant formula, for example Optibac baby drops.

Weaning is recommended from approximately 6 months of age and at this stage parents can start to include probiotic and prebiotic foods in the baby’s diet. Plant foods are great prebiotics and introducing a good range of different vegetables, fruit and legumes will help to support the baby’s gut and to strengthen their immune system. In order to slowly get baby used to different foods and not to overload the still sensitive digestive system, it is recommended to introduce new foods one by one. Natural live yoghurt is a probiotic food which can be given to babies if there is no allergy or intolerance to dairy. Choose full fat, unsweetened plain yoghurt with live cultures and mix with some stewed and pureed fruit.

The bottom line: As the gut microbiome forms a significant part of our immune system, nurturing it from a young age can help to reduce the risk of allergies, asthma an other immune-mediated diseases.

By Marion Colledge

Nourish your gut with a delicious and IBS-friendly recipe recommended by our nutritionist, Alexandra Rock, inspired by Dr. Mark Hyman. Start your day right with a flavorful Kimchi Wild Rice Breakfast Bowl. Packed with gut-friendly ingredients, this savory dish is designed to support digestive health while satisfying your taste buds. Don’t miss out on this nutritious and delicious way to kickstart your morning!

If you’ve been battling the discomfort of Irritable Bowel Syndrome (IBS), relief might be closer than you think – in the form of Japanese acupuncture. This ancient practice offers a fresh perspective on managing IBS symptoms, focusing on holistic healing that goes beyond just soothing physical discomfort.

Pinpoint Precision: Forget the stereotype of acupuncture as a one-size-fits-all solution. The particular Japanese approach adopted at the Vale hones in on specific reflexes related to digestion. These reflexes indicate that certain constitutional energies within the body are out of balance, and then treatment aims at restoring balance, thus tackling IBS symptoms like bloating and abdominal pain head-on.

Gentle Touch: Worried about painful invasive treatment? These Japanese techniques might just change your mind. Using gentle but focussed palpation and really fine needles, it’s a far cry from the intimidating images you might have in mind. This gentler approach makes acupuncture accessible to even the most needle-shy individuals. The palpation also gives you, the patient, a real sense of what needs to be treated, and reassurance when painful reflexes improve or disappear during treatment.

Tailored Treatments: No two IBS sufferers are alike, and Japanese acupuncture understands that. The way the illness presents itself is always different, as is every patient’s medical history, so treatment is customized to your unique needs. Whether your symptoms are mild or severe, the treatment will be tailor-made, maximizing the chances of success.

Stress-Busting Benefits: Stress and IBS often go hand in hand – but Japanese acupuncture is here to break that cycle. Treatment will help your body relax, dialling down stress hormones and making it easier to cope with life’s pressures. In time you will be able to say goodbye to stress-induced flare-ups!

Beyond the Needle: Acupuncture and oriental medicine are not just about needles – it’s a whole lifestyle approach. Your practitioner might offer dietary advice, lifestyle tweaks, and stress-reduction techniques to complement your acupuncture sessions. It’s all about giving you the tools to allow you to take control of your health.

By James Booth– Japanese Acupuncturist 

This March is National Nutrition Month and International Women’s Week! What better time to look at how good nutrition can support women’s hormonal health.

 What we eat every day has a direct impact on many aspects of our health, including our hormones. We need healthy fats for the production of hormones, protein for the detoxification of hormones and fibre rich foods to help elimination and excretion through the digestive tract. We also need a wide range of vitamins, minerals and amino acids for these and many other processes in the body. Nourishing our bodies with a wide range of nutritious foods is a good starting point for a healthy menstrual cycle, perimenopause and menopause. Are you experiencing fatigue, sugar cravings, energy dips, poor sleep or PMS? Start with the basics:

• Ensure you are getting proper nourishment with 3 regular meals per day plus a snack if you get hungry between meals. A nutritious meal consists of protein, fats, carbs and plenty of vegetables.

• Fibre from vegetables, fruit, legumes and whole grains is essential for gut health. Fibre feeds the gut microbiome and helps to avoid constipation, both of which are essential for effective elimination of hormones, especially oestrogen. Ensure plenty of fibrous food with each meal and aim for 30g of fibre per day.

• Protein is made up of amino acids which we need to get from our diet and which are required for the production of hormones and neurotransmitters as well as lots of other processes in the body. Protein with every meal also helps to balance blood sugar levels which can stop sugar cravings and support mood and concentration. As a rule of thumb aim for 1g of protein per kilogram of bodyweight per day. So if you weigh 70kg aim for 70g of protein per day.

• Hydration: Drinking at least 1.5 litres of water or herbal teas is essential for hormonal balance. Water helps to flush out waste products from the body, helps with regular bowel movements and it also helps blood flow and nutrient supply around the body. Lastly, dehydration places stress on the body which can negatively affect hormonal balance.

By Marion Colledge

Staying safe in the sun is extremely important, as too much sun/heat exposure can lead to serious problems, such as heat stroke, and with the summer holidays just around the corner, let’s talk Sun Safety!

As humans, we are made up of 60% water, so keeping hydrated at all times is key to staying healthy. We are at greater risk of dehydration in the summer when we sweat more, so we need to drink at least the recommended 2.5L for men and 2L for women of water a day, with 80% hydration coming from liquid and the rest coming from the food we eat. Some great hydrating foods are: cucumber; watermelon; strawberries and spinach. These fruits and veggies also contain salts that help to replace essential electrolytes that can be lost through sweating. Alcohol, although being a liquid itself, dehydrates the body as it speeds up the time that we process water and increases urination, so it’s best to avoid or drink less alcohol during hotter weather. If you do become dehydrated in hot weather, it can lead to Heat Exhaustion. This is the body’s response to loss of water and salts and a warning that the body is getting too hot. You may feel dizzy, nauseous and thirsty. Heat Exhaustion should be treated as soon as possible by cooling down with shade, drinking water and possibly a cool/tepid shower/sponge bath and lying down with the feet raised if you are feeling faint. If left untreated, this can progress to Heat Stroke. Heat Stroke is a serious condition in which a person is unable to cool themselves down. It is considered an emergency if someone is hot, dry and not sweating, confused, has a temperature of over 40 degrees Celsius or loses consciousness. To prevent Heat Exhaustion/Heat Stroke, stay hydrated, stay out of the sun during the hottest part for the day (11am-3pm), wear loose fitting and light clothing and avoid alcohol. 

No one likes a sun burn, making it crucial to wear sunscreen daily in the summer time. Sun damage can speed up the ageing process of the skin as well as cause skin cancer. It’s recommended that you stay out of direct sunlight between the hours of 11am-3pm in the summer months, and use a sun cream of at least SPF 30. The best sun creams to look for are those that contain zinc oxide or titanium dioxide as their UV filters, rather than a chemical called Oxybenzone. This is a chemical used in many sunscreens as a UV filter and it has recently been linked to endocrine (hormonal) disruption and contributing to the bleaching of coral reefs when washed off the skin in the sea. However, don’t let these facts deter you from wearing any sunscreen at all! If you do, unfortunately, get sunburned, get to shade immediately, hydrate and use Aloe Vera products to help cool and soothe the skin until the redness has gone down and even after that to help with any peeling or blistering that may occur.

A lot of people take the opportunity during the summer to do some travelling, however, flying to far away exotic places can cause jet lag. This is when you move between time zones, and your sleep pattern does not adjust to the new time zone immediately. When moving between time zones, preparation is key to being able to adjust quickly and get more out of your holiday. A good place to start is a week before you go away, start going to bed and getting up an hour or two earlier or later that your normally would, depending on if you are flying east and west or forward or backwards through time zones. Symptoms of jet lag generally only last for 2-4 days, so if you are staying in a different time zone for only a few days, it may be easier to keep yourself on home time, rather than the new time, so that you aren’t losing too much sleep at either end of your trip. 

Many people struggle to get sleep on long haul flights, which can make adjusting to a new time zone even more difficult. Some easy ways to help with relaxation on a long flight are: drink plenty of water; keep active and move about the cabin when possible; try to sleep if it is normal sleeping time in your destination- using an eye mask and ear plugs may help with this. If you do struggle with sleeping on long flights, try using some essential oils on pulse points, such as: bergamot; lavender;  chamomile; ylang ylang and sandalwood to help you to relax. Switching off electronic devices is also a good place to start if you’re trying to get some sleep, as the blue light given off by devices stimulate the brain into thinking it is day time and keeps us awake. Instead, try reading a book, playing mini board games or even giving meditation or mindfulness a go. Drinking alcohol may help you to fall asleep faster as it relaxes the body, however, it disrupts sleep quality, making you feel groggy and unrested when you wake up. Plus, as mentioned previously, alcohol dehydrates the body, which will make you feel even groggier on the plane. Finally, don’t stress! Stressing about not sleeping will only increase your chances of not sleeping at all, plus, no one wants to be stressing at the start of their holiday! Just use the long flight as an opportunity to relax, catch up on reading and try some meditation.

Written by the Osteopathic Team at the Vale Practice 

Stress, in the right amounts, is necessary for growth and well-being. For example, exercise is a form of stress, and it’s beneficial effects are indisputable. Deadlines, too, exert their own unique pressures, but would we be as committed to handing in work (or homework) without them? However, over-exercising can lead to injury and rhabdomyolysis (break down of muscle fibres) and too many deadlines pave the way to exhaustion and burn-out. Stress can soon becomes distress.

The human brain continues to mature throughout adolescence, and is particularly sensitive to stressors. Studies show that the negative effects of stress last longer in the adolescent brain, and elicit a stronger response. In animal studies, these effects were also linked to compromised emotional and functional skills. The brain of a 15-17 year old, when compared to that of an early adolescent, and adult, is much more vulnerable to stress. Children and adolescents can experience many chronic sources of pressure, such as: social media, parental expectations, peer pressure and exams. In a recent survey of 1,000 schoolchildren, 61% of the respondents said teachers managed stress well, 29% said children and 10% said parents.

It is clear that children and parents could use some help in learning to manage stress, as the stressors themselves are unlikely to go away. Children often look to their parents as role models, yet one survey found that most feel that their parents are “not there” as they spend time on their phones instead. As a parent, addressing the anxieties of offspring can be difficult, particularly as they face novel forms of tension. This in turn causes the parent to become distressed, with knock-on effects on workplace performance, as well as increasing the potential for emotionally fraught confrontations with their child(ren).

Osteopathy and massage may be beneficial for not only parents, but also children in addressing the physical manifestations of stress. Some find yoga, alongside pranayama (breath exercises) to be helpful. Parent coaching can empower parents to develop skills to help and guide their children. Lorraine Thomas is the Chief Executive of The Parent Coaching Academy,  has over 20 years’ experience of working with executives within the corporate, public and voluntary sectors, and holds a first-class honours degree in education from Cambridge University. Lorraine works from The Vale Practice and can be contacted on: lthomas@theparentcoachingacademy.com. 

For more information on parent coaching, click: http://www.theparentcoachingacademy.com

Written by Jackie Tan, Osteopath at the Vale Practice 

Click image for source

For many of us, the new year seems like the perfect time to turn over a new leaf and get into new habits to help ourselves grow. Researchers have named this the ‘Fresh start effect’, which means a particular landmark can motivate a person to aspirational behaviours. It’s no surprise that one study found that people who set a New Years resolution are 10 times more likely to change their behaviour than those who don’t make yearly goals. However, it’s been found that 80% of New Years resolutions fail by the second week of February and only 9% of people who make New Years resolutions felt that they were successful in achieving their goals! So how do we stick to our New Years resolutions, so we can look back on our year and feel like we achieved our goals and expectations? 

1. PLAN how and when you want to achieve your goals. This will mean that you’ll also consider tactics to overcome obstacles along the the way, making it easier to stay on track.
2. Making your goal specific will mean that it’s also measurable. This will make it easier to track your progress and  where you can improve. eg. ‘i want to exercise more’ changes to ‘I want to be going to the gym 3 times a week’. 
3. Start slowly and acknowledge every victory- at some point, we have all bitten off more than we can chew when it comes to challenges and goals, however starting slowly and making small changes often will increase the likelihood of achieving your long term goals.
4. Acknowledge failure and move forward- everyone will all have ups and downs, and it’s good to reflect on a bad day so you are able to identify the problem and act on it. Any goal should allow space for mistakes, and we all know how easy it is to beat yourself up about it. However, instead of being harsh on yourself, focus on how far your have come and start afresh the next day.  
5. Tracking your progress will help you to identify reasons for slip ups and also see how far you’ve come since starting. This can also be something you refer to on days when you’re feeling unmotivated.

This Monday morning I have a super fast breakfast (or even snack) for you to try out, which could really brighten the beginning of your week. A chocolate and peanut butter “milkshake” (it’s actually a smoothie, I know, but that super creamy and indulgent taste is just too “milkshake” to ignore). That is actually good for you. Which is great, because much as I love berry smoothies, I feel that they’re more summer appropriate- I’m still in winter mode, where chocolate and nuts are required. But I still want those chocolate and nuts to be good for me.
This drink contains frozen banana (you wont really taste it; it just adds sweetness and ice cream-like texture when blended) for one of your ‘5 a Day’, potassium, fibre, and they’re also a source of tryptophan, which is a mood boosting hormone. Cacao is rich in antioxidants, having undergone less of a refining process than cocoa. However, if you cant get hold of this, then no worries! Just use a really good unsweetened dark cocoa. Cinnamon: it helps to boost the metabolism and also balance blood sugar. And finally, peanut butter…healthy fats, fibre, protein, and just the most amazing nutty flavour. What more does your Monday need?

Ingredients

• 1 cup plant based milk (as always, I used my coconut-rice milk; feel free to use any milk you have. Yes, that includes cows milk, although I find that when I’m using milk in large quantities, say, in a drink, plant milk lies less heavily on my stomach)
• 1 frozen banana (chop it into chunks and whack it in the freezer overnight)
• Dash of cinnamon
• 1tbsp cacao
• 1 tbsp. smooth peanut butter (I used the Meridian peanut butter)
• 2-3tbsp ice cold water

Method

1. Chuck everything into the blender, and blend. Pulse the blender at first to break everything up, and then for longer periods to smooth it all out.
2. Pour it into a glass, add a straw, and sip away. Alternatively, if you have my level of finesse, then gulp it down in less than five minutes.

Tip! To make your smoothie with minimum Monday morning struggles: put the liquid ingredients in FIRST, closer to the blades, and then add in the solids and blend. The liquids lubricate everything, making the blending process easier.

“The human foot is a masterpiece of engineering and a work of art.” ~ Leonardo da Vinci

GAIT ANALYSIS – This involves a biomechanical assessment of the way you run and/or walk giving us valuable insight into how your movement may be affecting your feet, legs, pelvis and spine, and predisposing you to or causing injury.  Armed with this information Gait analysis helps us tailor an individual treatment and exercise plan which may include orthotic (foot insole) prescription. It is also commonly used in sports biomechanics to help improve performance.
Gait Analysis is usually £90.00, reduced to £81.00 throughout April. (The session will take roughly 1 hour)

CHIROPODY – is the diagnosis, treatment and prevention of common foot disorders. Treatments include – corns & callosity, verruca’s, athlete’s foot, long, thick or ingrown nails, bunions and cracked sore skin.
All treatments are aimed at creating Happy, Healthy, and Pain Free Feet- like walking on air!
Chiropody is usually £40.00 for 30 mins, but reduced to £36.00 throughout April.

Call us too book in for your treatment now!

Taking place every month at the DLC, this is one in a series of video and gait analysis work that we offer to educate gym goers on training safely.  Our sports therapists will be on site to aid you in adjusting technique, offering advice and tips on getting started, maintaining your fitness and improving your performance.  Whatever your aim, there are always areas to improve. http://www.thevalepractice.co.uk/sports-specialist/

Come Along for FREE video analysis, biomechanical assessment of your running technique & FREE injury consultations Next Clinic Tuesday 15th March 7:00pm – 9:00pm

On Thursdays Rebecca will be running dynamic osteopathy sessions with osteopathy and yoga techniques, call us for more details or to book.

Do you want a fresh start this New Year? The Vale Practice share practical tips and suggestions to help those resolutions stick this time!

Begin at the beginning

‘Change is about breaking the habit of your old self and reinventing a new self’ – Dr Joe Dispenza [1].

According to Lyndall Cowie, hypnotherapist at The Vale Practice, it’s our beliefs and thinking which usually keep us stuck in old patterns and habits, and so that is where she starts with her clients. By discussing their core beliefs around an issue and helping them change the focus of their thoughts she helps clients understand how deeply unconscious behaviour patterns have become. She states that ‘if one is conscious about their behaviour, they usually would not choose it.’ By changing behaviour from an unconscious action to a conscious one, people can make better choices and choose a different outcome.
It’s not easy to unlearn old habits of a lifetime, and they’re not going to change overnight. So recognise that what you’re undertaking may at times be difficult, and that you may experience setbacks or come across obstacles along your way. But with increased awareness you can choose how best to deal with these, in order to overcome them and continue to make positives changes to your life.

Preparation is key

Devote plenty of time and energy to creating a good plan that will set you up for success. Acknowledge barriers that may hinder you in the future, such as time, expense, bother and fear, and create strategies which you can implement, should these begin to impact on your aims. Talking to a therapist or counsellor may help you recognise past stumbling blocks, and find solutions to avoid them this time around. If underlying aches and pains are holding you back from tackling a physical challenge, an osteopath may be able to offer advice and help with these, and a nutritionist can advise and tailor a diet to integrate healthy food into your lifestyle, not only to lose weight (if that is your goal), but in order to give you more energy and mental clarity for the tasks ahead.
Value yourself and acknowledge why you want to make the change, prepare properly, and you’re more likely to find success and make lasting changes.

Tell someone

Involving friends and family in your resolution, either to join in your activities or to provide encouragement and support, is a great source of motivation, which is essential for lasting success. Making a commitment to improve your lifestyle along with someone else will make you more likely to stick with it.If you’d prefer to not involve those close to you, you may find counsellors or GPs are not only a source of encouragement, but can offer advice and help along the way.

Be positive

Many of our resolutions state the negative, such as “I will give up junk food.” Instead, try to be more positive and focus on the benefits you’ll gain, by stating “I’ll eat more healthily so that I have more energy and feel healthier.” Don’t think about what you’re about to lose, but rather all that you’ll be gaining. And if you can include someone else into your goal, so that it benefits them as well, you’ll be more likely to keep to your resolutions. So, state “I’ll eat more healthily so that I’ll have more energy and feel healthier so I can play football with my son” and you’ll be even more likely to succeed.

Adapt and change

Always be willing to revisit your goals and adjust them if needed. This is very different from giving up on them. If your original enthusiasm to change your life lead to biting off more than you can chew, for example by resolving to run the London marathon when you haven’t run since you were a teenager, you may be setting yourself up for defeat. But by breaking your goal down to the smallest possible pieces, choosing to tackle more manageable tasks, you’ll create a habit that sticks.
Amberin Fur, osteopath and founder of The Vale Practice, suggests a staggered approach to building up a new exercise routine, which allows your body time to start conditioning without straining your muscles. As you begin to feel fitter and healthier you’ll look forward to achieving your next level of fitness.

Reward yourself

Motivation is a key factor in successful behaviour change and sometimes staying motivated requires a bit of a helping hand. Signing up to daily blogs and newsletters can keep you focused and encourage you to continue making positive changes to your life. But if you find your energy levels waning or you’re feeling a bit worn out, acupuncture and reflexology have been shown to combat feelings of exhaustion, and an Indian head massage helps to release tension and restore energy levels.
When you achieve one of your goals, reward yourself! A well-deserved relaxing or rejuvenating massage, a new fitness accessory or an evening out with the family is chance not only to celebrate your progress, but will also motivate you to keep working towards your resolution.

Find help

The Vale Practice therapy team includes counsellors, osteopaths, acupuncturists, homeopaths, NLP practitioners, hypnotherapists, maternity specialists, chiropodists, and more.
Open 9am-10pm Mondays to Fridays and 9am-6pm Saturdays at 64 Grove Vale, East Dulwich SE22 8DT. For a health MOT or to book an appointment, call 020 8299 9798 or go to www.thevalepractice.co.uk