Welcome to the new decade!  It’s time to make the twenties an upgrade on the teenies (is that what we’re calling them??) and start putting ourselves first with a self-care routine that gives us the inner strength to deal with whatever the new decade brings.
It’s no secret that people who don’t give themselves the care that they give to others will usually end up stressed and burned out. To stop this happening to you, develop an attitude of nurturing - take care of your mind, body and soul every day, in small ways and occasionally (but regularly) bigger ways too. Self -are is non-negotiable these days, but you have to make an effort to make space for it. Here are a few ideas for things to do that rebalance, re-energize and replenish.
Do something physically energizingWhatever floats your boat, make time for it if it makes you feel good. This could be a series of stretches, Pilates or yoga, a run, a swim or a walk in the park. Just get that activity up.
Stretch it outHunched over a desk or in a car? Bodies aren’t meant to be cooped up so stretch it out. Find a set of effective stretches that stops your body feeing like it’s ten years older than it really is. Your muscles will thank you for it. If you want to do even more for yourself, get a professional involved; book a massage!
Take a bathIt’s a self-care cliché but for a good reason. If you have the time, shut the door, put some music on, and take a magazine or book in with you. Lie back and let the stresses of the day dissolve away into warm, sweet-smelling water. 
Try a mini - meditationBegin or end your day with just one minute of deep breathing, while focusing your awareness onto your body, inner thoughts, and feelings. This is an exercise that’s also useful to do during the day when you feel stressed and need to take time out.
Be stillFind a quiet place outside, find somewhere comfortable to sit and be still. Pretend there’s nobody else around and focus on the quiet and stillness. 
Unplug just for a dayWe always used to manage without social media and instant messaging, so just for a day, switch them all off and embrace a notification-free existence. It’s very freeing and you may end up wanting to do it for even longer.
Write a Gratitude ListFocusing on all of the things that you're thankful for will put a happy spring in your step. Try to think of three things every morning or evening. Or when you feel down, refocus with three things to be happy about.
Dance like nobody’s lookingThey aren’t! Dancing is incredibly freeing, so stick on a few dance anthems or whatever makes you want to move and shake your booty.
Take a walkHave you really taken the time to explore the area you live in /walk around, slowly, and really notice the details. Be curious about your neighborhood. 
Make an appointment with a counselorFind someone non-judgmental to talk to about your innermost thoughts; It doesn’t have to be a therapist or psychologist; it could also be a spiritual mentor.
SleepAre you getting enough? We suspect not. Why not take a quick nap if you feel tired, or try an earlier bedtime give your body a bit more downtime?
Do something newIs there something you’ve always wanted to try? Do it.
Journal your thoughtsIt only has to take you 10 minutes – get whatever is on your mind down in writing and out of your head. 
Spend quality time with people you loveHanging out with the people you love most in the world is good for your soul. If they're far away, give them a phone call.
Take a full day of rest every weekYou deserve it and your mind and body will thank you for it. 
Do an activity mindfully and slowlyPick an everyday activity, like laundry, and focus on it while you’re doing it. Savor the moment, it makes dull things much more absorbing if you’re prone to zoning out.
De-clutter your lifeYou don’t have to do it all at once, but decluttering is very therapeutic.  Start with an email inbox, work up to your desk or a closet, feel the benefits of less clutter.
Make a personal mission statementIf you don't have a personal mission statement, create one. Think about this year and what you want to do with it. Who do you want to be?
Enjoy a piece of chocolate or a glass of wineEven better, have both…while writing your mission statement. In the bath!
Book a massage or a spa treatment! We may have mentioned this before but taking the time to invest in yourself is a supreme act of self-care, and we think you should indulge in it as often as you can.
Have a great 2020.

There’s no escaping the truth; winter is coming around again. The days are going to start getting shorter and the sweaters are going to have to come out of the wardrobe. It’s not unusual for people to get the ‘winter blues’ – which is a condition many people in the northern hemisphere are afflicted with due to lack of sunlight during the colder and darker winter months.
The good news for everyone is that massage therapy can help increase health happiness for everyone during the cooler months of the year. Here a few reasons why…

Massage May Help to Banish Seasonal Affective Disorder
As we’ve mentioned, Seasonal Affective Disorder – sometimes known as the winter blues – is a problem for many people when there’s less natural sunlight. This is because sunlight causes the brain to release a feel-good chemical called serotonin that improves our mood. When there’s less sunlight, less serotonin is produced, which can lead to low mood, lethargy and difficulties in getting out of bed in the morning. In some people it can even cause serious depression enough to warrant visiting a doctor. It’s not a happy place to be, but the good news is that booking in a regular massage can help to lift a low mood. A regular massage session will help to relax stressed minds and bodies, as well as releasing the serotonin and endorphins, the same chemicals produced by the body when you’re happy. 

It Can Give Your Circulation A Boost
Massage therapy may also help boost circulation during a time of the year when nobody wants to get up and go outside for a run. Everybody knows that getting regular exercise helps keep circulation running smoothly, and also gets the oxygenated blood pumped around our bodies faster. This is all very well, but a lack of movement in the winter months can result in feeling sluggish, while poor circulation can lead to lethargy, aches and pains. Here’s where a massage has extra benefits; it can help blood to pass through any congested areas and boosts overall flow, which also helps the lymphatic system to remove waste that builds up. At the same time, massage is well known to help decrease blood pressure.

It May Help Your Body to Fight Off Minor Infections
​For anybody that’s prone to suffering from colds and infections during the winter season, massage might be the way forward. It’s been found that massage sessions can help to boost the effectiveness of the immune system, helping to fight off the bugs and viruses that circulate in offices, shops and schools at this time of year. A gentle massage of the area around the lymph nodes also encourages white blood cells to circulate, and as this increases blood flow it also stimulates the white blood cells to start fighting any infection in your body.
These are just a few of the many benefits that massage therapy can bring during winter. Of course, there’s also the feel-good aspect of a warming hot stone massage, delicious aromatic massage oils and even just the act of taking time out to look after yourself when you need it. 

     Although they are two separate disciplines, both needing a lot of training, there are many similarities between chiropractic and massage, and they work really well when you use them in combination.
If you’re feeling pain or discomfort, you could have an underlying problem with your spinal alignment, or tension in your muscles that’s impacting on your nerve function. Chiropractic is really helpful for dealing with functional issues like these, but if you’ve been experiencing the symptoms for a while, you can sometimes find that your body stubbornly resists the adjustments a chiropractor makes, which can result in frustration and even pain.
If you’re finding chiropractic hard going, you could benefit from massage to help relieve some of the tension and tightness your body is holding onto, allowing the chiropractor to do their work much more effectively. 

     If you’re experiencing problems with stiffness in your spine and there’s a build-up of tension in the muscles supporting and surrounding it, trying to adjust the spine without working on the muscle tightness can pull on the spinal joints. This can make them even stiffer and means that it’s quite likely your pain will return, even if the chiropractic relieves it initially.

More Than One Kind of Stress Relief

     If you feel like you’re under physical and/or mental stress on a regular basis, massage can be really helpful to you. It’s great for maintenance, getting rid of a build-up of tension in your body before it causes any damage that needs help from another professional. 
Physically, there are signs you can look out for that might mean you’re under spinal stress, and if you notice any of them you probably need to book in with the chiropractor too. Spinal stiffness will be painful, but can also lead to pain in your arm, tingling or numbness in your shoulders and even sciatica. If these symptoms are troubling you, see a chiropractor before they get any worse.
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     Chiropractic and massage therapy work really well together when you have soft tissue tightness and spinal dysfunction at the same time. They don’t just correct the functional problem that’s causing the pain or symptoms but also help to relax the muscles and soft tissues so that any work carried out by the chiropractor is more effective and the effects last for longer. 

Massage and Chiropractic for Injuries

     Using the two together is really helpful after an accident or sporting injury, even the aches and pains that you might get from DIY or gardening. Injuries treated with massage and chiropractic can often heal faster because the two treatments help to stimulate blood flow, boosting your body’s natural energy to heal.

     Chiropractic and massage therapy are also, importantly, natural, drug free, hands on therapies and they don’t have to be restricted just to after injury or when you’re in pain, it can be beneficial to have a session of chiropractic or a regular massage just to maintain your muscular and spinal health and stop problems from occurring in the first place.