To answer these questions, we need to start by looking at the nervous system itself. The nervous system consists of the central nervous system comprising the brain and spinal cord and the peripheral nervous system, which is a network of nerves that connects the brain and spinal cord to the limbs and organs. This vast system of nerves, approximately 45 miles long if we were to lay it out, is responsible for 100 per cent of our body functions. It is the body’s communication and control network. The nervous system detects the information in our environment, processes it and then sends signals throughout the system that co-ordinate movement, sensation, and bodily functions. It is always listening to the inner environment of the body and detecting the external environment, and it is the nervous system that determines our movement patterns. How we move through the world and indeed how we perceive it, is down to our nervous system.

Our sciatic nerve, which emerges from the spine, is the longest and thickest nerve in the body. It runs from the lower spine through the buttocks and down the back of both legs, terminating at the foot. It enervates the leg and carries the motor signals to the muscles, resulting in our being able to move our legs.

Just like our joints and our fascia, our nerves require movement to stay healthy. Nerve cells, interestingly, are known to be the most excitable cells in the body. They both love and require novelty to be healthy. From a movement perspective this means multi-directional movement is essential. Not only does multi-directional movement excite the nerve cells in the peripheral system, it also lights up the brain, as synaptic activity or signal transmission keeps the brain alert and firing in response to the inner and outer environment. Quite literally, without movement our brains become dull. And we need regular movement in many directions in order to support blood flow and drainage for the nerves. This is an especially important factor in sciatica prevention.

So how can we distinguish the pseudo from the real sciatica?

Real sciatica results from nerve compression in the spine. This can be as a result of injury to the back, herniation of the disc, known colloquially as a ‘slipped disc’ or stenosis. Such impingement upon the discs causes shooting, burning electric pain down the leg with the pain manifesting below the knee as the sciatic nerve doesn’t supply so much sensory function in the thigh. Sciatica usually resolves in four to six weeks, and pain relief may be needed. Pain is often, though not always, worsened by actions such as coughing, sitting, or placing load on the spine. Major red flags for sciatica are if pain runs down both legs, weakness or numbness develops down both legs or there is a loss of continence in either bladder or bowel. These are the symptoms of cauda equina, a rare but serious medical condition whereby the nerves at the base of the spine are severely compressed. It requires immediate surgical intervention to prevent loss of motor function or paralysis.

Pseudo sciatica is a milder creature and manifests more as neural tension and restriction. One sure sign of this type of sciatica is that symptoms will change depending on the limb positioning. For instance, if you pull your foot up towards you, which automatically shortens and tightens the sciatic nerve, you’ll feel an uncomfortable pulling sensation. This condition typically occurs with muscle stiffness or limited movement, but motor function remains intact. Poor hip mobility can also create symptoms of fake sciatica as tight or weak buttock muscles can impinge upon the nerve causing a literal pain in the butt. This condition may cause persistent discomfort, but it does not radiate pain to the lower extremities. Nerves enjoy movement but dislike strain. The brain responds defensively to stretching of major nerves, such as the sciatic nerve, due to their heightened sensitivity. This can result in ‘stuckness’ which can look like stiff ankles, tight hamstrings, hips and lower back. 

Managing both the real and fake

With real sciatica, once the episode has passed it is crucial to begin to strengthen the core to support the lower vertebrae and take pressure off discs and nerves especially where there has been a herniation. In the case of stenosis, learning how to move the spine with awareness is crucial. While there is no guarantee that you will not be revisited by sciatica, recovering confidence to move safely is vital. Remember nerve cells thrive on novelty and movement. Because the brain will ‘guard’ tight nerves we can end up limiting our movements to avoid pain and lose so much more in our capacity to experience the world. We must proceed gently but with confidence. 

For both, stretching the nerve should be replaced by gliding the nerve. Gentle flexion and extension of the foot (pulling the foot up towards you and then pointing it away, exhaling as you pull towards and inhaling as you point away) is a simple way to start. Avoid doing too much at first, as it can be exhausting and may worsen symptoms. If you experience a flare up, wait for it to subside before continuing.

I would like to recommend a lovely modality called nerve brushing. Stand and place both hands on the abdomen and begin to brush down as though you are brushing crumbs off your clothing. Proceed your legs to your feet then brush down the chest and arms and head. Keep your touch light. Once you have brushed down the body return to the abdomen and proceed to brush in an upward direction through the whole body as before. This has the effect of lightly stimulating and relaxing the nerves and disarming the alarm system in the brain and makes stretching and gliding gentler so you can restore your sciatic nerve to health.

With 20 years of experience in the fitness industry, Lorraine Dufficey is trained in the classical True Pilates method, is a qualified Neuromuscular therapist and a Fascial trainer, and has a lifelong interest in health and wellbeing. As ‘West Cork Pilates’, she has been teaching mat classes in Clonakilty since 2005 and has a private studio in Rossmore where she teaches Reformer, Cadillac and Wunda chair for both fitness and for rehabilitation.

Do you feel overwhelmed by the range and diversity of advice on how to eat these days? I know I do. Veganism, carnivore diet, low-fat, low-carb diet and every permutation within that spectrum is hotly debated on our social media channels and indeed if you were to spend time as I do perusing the latest developments in nutrition, you could be forgiven for throwing your hands up in the air.

Advice is often loud and conflicting, and food choices have become political bludgeons with which opposing groups batter each other. I often ask myself, when did food choices become a matter of belief? For millennia, nutrition was a matter of survival, now there is such a limitless abundance of food available to us in the developed nations it is more a matter of recreation. And when manufactured foods are engineered to stimulate appetite and craving we can be led by our tastebuds into bad choices and subsequent ill-health. In the developed world, we now witness food poverty and obesity co-existing as strange bedfellows, driven largely by diets high in Ultra Processed Foods (UPFs). It is the rise in obesity and health related challenges combined with the increasing ubiquity of UPFs that get health experts so hot under the collar over what constitutes “a proper human diet” and the ongoing debates are often moralised and noisy, leaving us confused and uncertain as to our food choices, rather than empowered.

Against this backdrop, confusion is understandable. So today I want to break it down a little and delve a little deeper into carbohydrates. They are a fundamental part of our diets, providing energy for daily activities and supporting overall health, however, not all carbs are created equal and it is important to know the difference and know the impact they may be having on your blood sugar.

Generally, carbohydrates are classified into two main types: simple and complex. Simple carbohydrates, found in foods like sweets, white bread, and sugary drinks, are quickly broken down by the body and can cause spikes in blood sugar levels, as I mentioned in my last article. These rapid increases in energy are usually short-lived and can leave you feeling tired shortly afterwards. Complex carbohydrates, on the other hand – such as those found in whole grains, fruits, vegetables, and legumes – are digested more slowly. They provide a steady source of energy and are often accompanied by valuable fibre, vitamins, and minerals. This slower digestion helps maintain stable blood sugar levels, keeps you fuller for longer and supports long-term health.

While carbohydrates are essential, the type you choose matters. Favouring complex carbs over simple ones can improve your energy levels, support your health, and help you maintain a balanced diet. The choice of carbohydrate is crucial in regulating blood sugar and appetite. Complex carbohydrates are fibre rich and nutrient dense and you can further slow down their release of glucose by adding a fat or protein as an accompaniment. But what if you struggle with metabolic syndrome or type 2 diabetes, both of which are becoming more prevalent in todays’ society?

I particularly like the work of Dr David Unwin in relation to this matter. Dr. Unwin is a UK General Practitioner, who has years of clinical experience in reversing Type 2 diabetes in his patients by prescribing a low carbohydrate diet. It is his breakdown of the effects of simple carbohydrates – which contain hidden sugar – on blood glucose levels that I quoted in my last article. To clarify, it is not of course that there is added sugar in the simple carbohydrates such as white rice, flour and pasta but that the impact of these carbohydrates on our blood sugar needs to be taken into consideration. If we are over-consuming simple carbohydrates, we are over-consuming hidden sugars, a fact that is vital to acknowledge if we have issues maintaining our blood sugar levels. Simple starchy carbohydrates are broken down very efficiently and are rapidly converted to sugar in the body, which is why they are a fantastic pre-performance food for athletes. Instant sugar provides instant energy. However, if we are not burning the energy, it can end up being stored as fat, particularly if we are constantly over-consuming calories. The modern habit of snacking on UPFs, which are engineered to override normal appetite and metabolic signals means to ensure we eat more of them than we need. The dis-regulation of our natural appetite makes it so much easier to over-consume simple carbohydrates because we have been conditioned through our poor food choices to want a quick ‘sugar-fix’. How can we be hungry all the time when we are constantly snacking? We are not in charge of our appetite, rather, it is in charge of us. 

Dr. Unwin’s work places an emphasis on simplicity and carbohydrate awareness and as such offers a practical counterbalance to a food system that has grown increasingly disconnected from human nutrition and satiety. Also worth investigating, should this article resonate with you, is the Freshwell low carb project (www.lowcarbfreshwell.com), an initiative set up by medical professionals in the UK to combat the dramatic rise in type 2 diabetes. This project provides online educational material and exploration of why a low carb diet might work for you. You can even download a handy little app, which is free and comes with easy and accessible lifestyle information and low carb recipes. (Freshwell, available in all app stores.) It is of course recommended you speak with your GP if you have any pre-existing health conditions before embarking on a low carb programme.

We are all different in our biology, some of us are more insulin-resistant than others, meaning we struggle to manage the blood glucose impact of certain carbohydrates, particularly refined and starchy foods. The same meal that leaves one person satisfied may trigger persistent hunger, energy swings and cravings in another. Appetite, in this sense, is not simply a matter of willpower, something I often hear from people, but a biological response shaped by blood sugar dynamics, hormonal signals, stress, sleep, and poor dietary choices. Dr Unwin’s work over the years shows how reducing carbohydrate load can, for some people, quieten appetite, rather than intensify it, allowing for our hunger and satiety signals to re-set.  

While current guidelines recommend getting about 45-65 per cent of daily energy from carbohydrates, low-carb eating advocates just 26-45 per cent of daily calories from carbohydrates focusing on non-starchy fibrous veg, lean protein and healthy fats. You may be someone who thrives on the higher carbohydrate intake, but if this article resonates it might be worth exploring if a lower carb approach might work for you, even for a short while. This low-carb approach can be very successful in treating diabetes and insulin resistance and has clear mental health benefits. It has to be said though, it’s not for everyone. It does make social engagements more challenging for instance, and it can be time-consuming, as cooking real food from scratch is a non-negotiable given that there is simply so much added sugar in processed foods. We are so lucky though here in West Cork as we have access to good food which is fresh, locally produced, nutritious and abundant. 

Taking steps towards simpler choices, real food and appetite regulation is a positive we can all embrace. Begin simply by paying attention to what truly nourishes, steadies and supports your health, as you navigate your busy life. Autonomy and true appetite regulation returns when we learn to listen to our bodies with care and kindness rather than control.

I’d like to start by wishing you all a healthy and happy 2026. As you reflect on the start of this year, what small change could make the biggest difference to your wellbeing? I hope that wherever you are in your life stage, you can tap into your reserves of inner light to guide you through January. 

In my last article, I wrote about how important daylight is for our mental health. The thing I love about January is that, even if we feel a little flat –or even just flat broke after the Christmas period – the days are beginning to lengthen and our bodies can start to build up their vitamin D stores. As January progresses, we naturally begin to feel energised by the lengthening days, more energetic and up for challenges but early January often calls for more of a gentle reset.

As I’m writing this on Nollaig na mBan, I want to take a moment to acknowledge all the women in our lives who have worked so hard to make Christmas a time of joy and coming together for their families. Who are the women in your life you’d like to acknowledge for their care and support? And it’s not just for Christmas, as they say; our mothers, our sisters, our friends and daughters take on so much care and responsibility that at times life may feel very pressured. We often get swept up in the collective current of Christmas with all the ideas and expectations of the season, so what a joy it is to have January in order to go within, to tune into oneself once more and sense the potential of the new year ahead. What does rest and recalibration look like for you this month? January is the perfect month for it.

You might have gathered that I’m not one for radical New Year’s resolutions, though the health and fitness industry is famous for its ‘New Year, New You’ message. Are your health goals truly your own, or are they shaped by outside expectations? Inherent in this message is a sense of rejection of the old you as being somehow wrong or inadequate. Ironic how we are encouraged to lie about munching on things over Christmas only to be shamed into dieting and exercise in the aftermath! It’s the boom-bust scenario wheeled out every year. From this perspective, January is traditionally the month where we troop off to the gym or embark on extreme diets or exercise regimens with a new broom energy only to fail within a few weeks. What about this year taking the January time to tune into yourself instead and see what it is that really makes you happy and healthy? What about coming off auto-pilot and tailoring your own health and happiness for the new year at your own pace?

Meanwhile, we can be following some very simple health guidelines to help us rebalance after Christmas and gently shed any few pounds we many have acquired. Truly, what we all need is moderation. 

January is a time for gentle self-compassion, allowing yourself to embrace new beginnings without pressure or judgement. Rather than focusing solely on physical health, consider your emotional and mental wellbeing as equally important aspects of renewal. By nurturing kindness towards yourself, you can create space for positive change to flourish naturally throughout the year. Make new habits a commitment of care and love for your wellbeing rather than a punishment.

Here are some simple parameters to consider as you begin your health journey in 2026.

Time

Look at your time allowances… do you have the kind of lifestyle that allows you to be scheduled in your approach and allot regular time for exercise, or is life more unpredictable for you? Exercise should not be yet another demand on our time – this approach will lead to either our own resentment or the resentment of those around us. Good for you if you can head off for a five-hour cycle, but not so good if you’re leaving behind a resentful family! Health should be for all the family. How can you best make time for movement that fits your life and supports those around you?

Choice of Activity

Well, what do you like to do? Are you the sociable type who likes to have a laugh and join in with groups, or do you prefer a more mindful, inner-guided approach? Or is it being outdoors that does it for you, walking or swimming? Do you enjoy the camaraderie of your local gym or fitness class? What activities bring you genuine joy and help you feel healthy? Happiness and gratitude create health.  Whatever it is you love, do as much of it as time and weather (and family) allow.

Sleep and Rest

The holy grail of eight hours remains the same. And the old saying “an hour before midnight is worth two after” remains true. Sleep is essential and remember the hours spent sleeping count towards your fasting time where the body can ‘go offline’ so to speak and carry out its essential maintenance. I want to include quality rest time here too. How often do we just sit in silence and rest in our own presence? This space, unique to each individual, is where our inspiration arises and making this a practice is deeply nourishing for our souls.

Food

Keep it simple… Reduce your sugar intake; Drink more water; Eat more veg and fruit; Chew!; Try to fast for 12 hours using your natural sleep window.Which simple change – less sugar, more water, or more vegetables – feels most achievable for you right now?

Fascia and Fun

Consider gentle stretching, dancing, yoga or Pilates to support your fascia and overall mobility. And don’t forget to make time for fun – what’s one thing you can do this week just for the joy of it? Doing something new or different has been proven to help us feel like we can slow time down, especially important in these busy times.

This January, take a moment to tune into yourself. Choose one small, positive change and commit to it for the next week. Notice how it makes you feel and celebrate your progress – no matter how small. Remember, your journey to health and happiness is unique to you. Why not start today?

As the season turns from Autumn to Winter, decreasing daylight hours and the drawing in of the days can have a darkening effect on our spirits, making us feel a little flatter than normal. The effect of this adjustment to a reduction in daylight hours is well known to many of us as SAD or Seasonal Adjustment Disorder. It is estimated that one in fifteen Irish people will suffer from this. Our latitude is often cited as the main reason we are so susceptible but also our location on the Atlantic fringes means we are one of the cloudiest countries in Europe with an annual average of 225 days of full or partial cloud cover. 

SAD arrives in the Autumn as daylight hours decrease and generally lasts till the Spring whereupon we begin to feel brighter and more energetic. And we can experience summer SAD also where our moods are adversely affected by the increase in daylight hours, though there is far less understanding of this phenomenon.

SAD usually, though not always, begins in young adulthood and is four times more common in women than in men. It arises in individuals with a tendency towards depression or a history of depression and in those affected by a host of other disorders such as ADHD, anxiety disorders or panic disorders. It can sometimes run in families especially if there are individuals within the family with mental health issues.

SAD sufferers are shown to have reduced levels of the hormone serotonin, our happy hormone, which helps regulate our mood. Sunlight has been shown to help maintain normal serotonin levels, so shortening daylight hours and increased cloud cover are factors in its declining levels. Indeed, certain forms of depression have been treated effectively by the family of pharmaceuticals known as SSRIs (serotonin reuptake Inhibitors) as they inhibit the depletion of serotonin in vulnerable individuals. It is thought that it is the Vitamin D from sunlight that promotes our summer serotonin levels, keeping our mood bright and energy high. It is wise to keep a check on your winter Vitamin D levels should you find yourself suffering from a persistence of SAD symptoms, particularly if you are prone to depression or anxiety.

As our serotonin declines there is an inverse rise in the production of our sleep hormone melatonin. Ideally, we want these two hormones to dance together gracefully in order to regulate our circadian rhythm, our body’s night-day cycle. Naturally enough there might be some inelegant adjustment at the time of the season change but generally within a week or so they fall into step with each other. You might expect to experience a week or two of low mood and summer longing but then settle into a type of winter cosiness which embraces the comfort of home and hearth. 

If however you are coping with SAD symptoms, the fluctuations in serotonin and melatonin levels do not settle into a rhythm but become out of step with each other, causing dysregulation, which causes mild to intense sleep disruption and adverse mood and behavioural changes.

So what are the main symptoms of SAD and what can be done to support yourself if you suffer from this condition? Unsurprisingly there is much overlap with the most common symptoms of depression, and such is the complex and multi-layered nature of depression that often the decreasing daylight can exacerbate existing depression. 

Some of the main symptoms are: Persistent low mood; Loss of interest or pleasure in life; Irritability; Feelings of despair, guilt or worthlessness; Low self-esteem; Feeling tearful, stressed or anxious; Reduced libido; Avoidance of social activity; Oversleeping; Overeating, particularly carbohydrate rich or sweet and sugary foods; Lethargy and difficulty concentrating.

How to handle your SAD symptoms: Go outside: Firstly, probably the simplest and most essential thing anyone suffering from SAD must do is spend time outdoors. Even if it is raining or the cloud cover is dense, daily exposure to the outdoors for at least an hour in daylight appears to be a non-negotiable. If you work under lights, try to get out into natural daylight at your break-time or in the morning before you leave for work. The rise in our exposure to blue light through excessive screen usage is an added factor here, as blue light at night affects our melatonin production and disrupts our circadian rhythm further. To ensure best balance, sleep in totally darkened rooms with no blue light, in other words all devices out of our bedrooms. This is particularly important for our teens, as SAD and depression can be initiated in these hormonally volatile years. In winter the days are so short we must grab every opportunity to get outdoors. If at all possible, try to get out for a daily walk or jog, even if it’s short, it’s the daily dose that makes a difference. If all else fails and you can only exercise indoors, then do so – endorphins produced from exercise will have seriously mood-boosting capacity.

Light therapy: This has been a healing modality for SAD symptoms since the 1980s and is a fundamental support for treating winter SAD. Light boxes, as they are called, are about 20 times brighter than ordinary indoor lighting and it is recommended that you sit in front of them for about 30 minutes first thing in the morning. 10,000lux is the recommended brightness for SAD lamps. Sit no more than 50cm away from the light source but don’t look directly into the light. You could journal or eat your breakfast for the time spent. As an aside here, journalling is a wonderful tool to help break negative thought loops and clear out the stink. Most new generation SAD lamps have adjustable settings for brightness which is important. Do consult with your doctor if you have pre-existing eye conditions and certainly consult with them if you have bi-polar type II, as you’ll need to proceed with caution. These lamps are a life saver for many in darker months though for best efficacy start using them in October, before the days darken too much and make sure you use them consistently.

Talk therapy: This covers the spectrum from a therapy session with a counsellor to a chat with an empathetic friend but do talk, it takes away the sense of isolation that SAD can create.

Medication: Where symptoms are debilitating, it may be worth talking to your doctor about the SSRI family of anti-depressants. In fact this family of medications can often be combined successfully with light therapy as mentioned above.

Diet: Diet and exercise are of course your foundation for everything. Omega 3s are recommended, as is Vitamin D, though mega-dosing with Vitamin D is not advisable, as it can cause toxicity. So it is good to get your levels checked if you are not sure. Feed your gut! Did you know that 90 per cent of our serotonin is made in our gut, so we need to be mindful of our food choices. Foods that are rich in tryptophan are recommended, as tryptophan is an amino acid needed to produce serotonin. Consume, eggs, cheese, nuts, soy products, milk, turkey, fish and chicken.

Take the time to look after yourself this winter season and prioritise keeping your spirits up. To paraphrase Dylan Thomas, we may not need to rage against the dying of the light but do take a stand and turn your face to the light whenever and however it appears. 

We tend to associate pelvic floor issues with post-partum and post-menopausal women for obvious reasons but a recent study carried out by Dublin City University (published in Science and Medicine in Football) on young women involved in camogie and Gaelic football revealed that 37 per cent experienced urinary leakage during training and play. Urinary leakage comes about due to stress incontinence while 47.8pc experience urge incontinence or the urge to pass urine, during training or matches. And genital pain, another consequence of pelvic floor dysfunction was reported by 43.4pc of respondents. What was so surprising about this data was just how prevalent this issue is, with just under half of young female athletes suffering with pelvic floor issues while training and participating in sports. These statistics raise a number of questions. Was the issue always there, but no-one ever thought to ask before? Is it down to the increasing intensity of impact in our sports and our sports training for both young women and young men? Or is it down to increasing stress levels for young athletes, as anxiety and stress can lead to tight and weak pelvic floors. Most likely all of the above are true to some extent. 

What matters however, is not so much why this issue is arising, though it makes for interesting contemplation, but how can we take remedial action so young women do not have to suffer in silence with this issue. Early intervention is essential, as ignoring the issue does not make it go away and it can lead to chronic pelvic floor dysfunction down the line, which has real implications for female health over a woman’s lifespan. Intervention and education can be a literal game-changer for young women who experience pelvic floor dysfunction, empowering them to continue to play and thrive at their sport.

In this short article I want to write about a remedial strategy that can be undertaken immediately if this issue applies to you.

Pelvic Floor Muscle training (PFMT)

This technique has proven to be extremely effective in correcting pelvic floor dysfunction in young women. I appreciate that the following instructions may be a little technical, but for coaches and trainers or even those affected directly by this issue these following techniques work and are worth learning and disseminating.

We always need to start by tuning into our breath.

Building co-ordination with breath

You can sit or lie down and place one hand on your abdomen and one hand on your rib cage (if you are sitting make sure you have your ribs stacked over your hips and you are not slumped).As you inhale, breathe into your hands and think about filling your belly and pelvic floor with air.

Notice your hands descending as you exhale, noticing your rib cage and abdomen deflating, and imagine the pelvic floor deflating and passively lifting upward. Once you become aware of this coordination of the breath and the pelvic floor movement you can start to add in a gentle pelvic floor contraction.

Next begin to add a gentle pelvic floor contraction…as you inhale, feel your rib cage and belly expand and allow that expansion to fill your pelvic bowl and expand your pelvic floor, filling out gently. Now as you exhale feel your belly deflate and your rib cage drop and sense your pelvic floor lifting up internally. Focus on lifting up the muscles of the vagina and anus, this is the sensed experience of engaging the pelvic floor. The practice of consciously co-ordinating the pelvic floor with the breath is vital, as many of us have a breathing pattern that is out of sync with our pelvic floor (and diaphragm) movement and this helps to reset and relax us into a natural, healthy rhythm. Remember tension and stress can have an adverse effect on the adequate functioning of the pelvic floor so learning to breathe consciously here is of healing benefit.

Building endurance 

Once you have a handle on the first practice you want to build in some endurance and strength exercises. These can help build the pelvic floor’s ability to maintain continence and support the pelvic organs, while also enhancing the mind-muscle connection.

These contractions take about two to three minutes to do. And for the coaches of teams or for the individual themselves you can add them to a warm-up, or do them on your own whenever you have a few minutes to practice.

To do an endurance contraction, sit or lie down and draw the pelvic floor in and up, you should feel a contraction or tightening in the pelvic floor and a bit of tightening in the lower abdomen which is the co-contraction of the transversus abdominus.

Stay as relaxed as possible, not holding the breath, tensing the shoulders or squeezing the buttock muscles and hold the pelvic floor contraction for six to eight seconds. Then relax. If this is too hard to maintain then try contracting the pelvic floor muscles a little more lightly. The important thing is to build up endurance and hold the felt sensation of the contraction for the length of time required. You should aim for eight to 12 repetitions and do two to three sets. Practice this two to three times a week.

Building strength 

Once you get the hang of the endurance contractions you should have a real awareness of how to engage your pelvic floor with correct breathing pattern and can start to add it to your existing exercise routine. I would pick one exercise. For example, say you have a conditioning programme in the gym and you want to add pelvic floor training as a component to your weights session. Choose one exercise where you can practice pelvic floor contractions. Make sure the exercise is not too forceful or complex, a simple movement is best, such as an overhead press. What you would do here is consciously exhale and contract the pelvic floor simultaneously for the duration of the exertion, as you press the weight up (the hardest part of the exercise). Consciously inhale and lower the pelvic floor as you inhale to return the weight to the start. Repeat for one set of 10 or 12 repetitions.

Pick just one exercise in your programme to work your pelvic floor; you don’t want to overly fatigue the muscle, as this will be counterproductive. You can of course vary which exercise you pick from session to session, which will be good for overall training results. Varying the exercises and the load placed on the pelvic floor will help carry the strength over into functional movements on the field or in competition as well as in daily life.

As I write this it is the most beautiful crisp September day, perfect for taking to the hills, and were it not for my various work duties, I would have headed for Sheep’s head for a lovely long hike. Hiking got me thinking about a friend of mine who, while loving her walks, is battling with the dreaded IT band syndrome, or Illiotibial band syndrome, that often plagues cyclists, runners and hikers, amongst others. IT band syndrome can start out as a rubbing or a clicking sensation on the outside of the knee and can become an aching or burning sensation impacting the entire outer thigh and even include the hip. Pain is aggravated with increases in activity. Not very pleasant if you’re halfway up or down a mountain or just halfway through your marathon or long-distance cycle. It is most often caused by repetitive friction of the band against the outer knee during movement compounded with long distance activities.

A quick stretch on your mountainside will sadly not help alleviate the symptoms, as the IT band is not in fact a muscle but a thick band of connective tissue that runs along the outside of the thigh, connecting the hip to the knee. 

So what causes IT band syndrome and how can we alleviate it?

Women are more prone to developing IT band syndrome due to their wider hip to knee ratio, furthermore, there are times in a woman’s life when they may be more prone to developing this issue. Pregnancy is a classic time for this syndrome, as the combination of the hormone relaxin, which increases ligament laxity and the extra weight carried during pregnancy, create the perfect conditions. Menopause is another time where this syndrome may strike, as once more hormonal changes affect the ligaments and connective tissue.

Both men and women however are subject to this painful condition. Poor biomechanics and in particular foot biomechanics, improper training techniques, and muscle imbalances, all contribute to the onset of this condition. 

Steps to healing 

Rest: Firstly, when the pain of IT band syndrome strikes, you do have to rest it; this is the frustrating bit for those of us who love our long runs/walks/cycles and it is particularly frustrating if we are in training for an event. But rest is important where there is inflammation.  Acute pain is a signal from the body that it is dangerous to persist with the intensity of activity that has caused the pain. But let the pain point you to what is needed for corrective action. 

Decompress: As I mentioned above you can’t technically stretch the IT band, but you can help to decompress it. Using a rolled-up towel on the IT band can be helpful but only if you can tolerate it, foam rollers can be a little too aggressive when recovering from IT band inflammation. Lie on your side propped on your elbow or lying flat and place the towel just above the knee on the outside of the leg. Be warned, it can be a very painful spot to work on even if you have no acute issues with your IT band, so do make sure your inflammation has died down sufficiently to handle this decompression technique. You need to stay aware of your breath as you practice this technique. If you find yourself holding your breath or wincing at any point you will not achieve the relaxed state necessary for the fascia to relax. You can search forward and back a little on your towel, looking for your sore spots and remembering to breathe. About three minutes is sufficient for this practice. You can move the towel to the front of the thighs then to decompress the big quad muscles, a foam roller may work better here, as you can move more easily up and down the leg. It is important that the movement is very slow however, as you really want to feel into the sensation and not glance over it. I recommend stretching out the gluteal muscles after decompressing the IT band and thigh muscles. Simply cross the knee over towards the opposite shoulder while keeping your pelvis on the ground and you should experience a good stretch across the buttocks and down the back and side of the leg a little.

Strengthen: Bridges and squats are most commonly prescribed to help strengthen the gluteal muscles, however squats can be kryptonite to an individual with poor biomechanics. If your knees or feet roll in as you squat, you will aggravate the IT band further and not build up the necessary muscles. I prefer bridges and standing glute strengtheners where this is the case, where you bring one leg behind you while maintaining a good upright posture and you squeeze that leg back for ten repetitions ensuring you engage your glutes. An added bonus here is that you will be strengthening the glutes on your standing leg also. Repeat on both sides. Glute muscles are the key! Abdominal core strength is also hugely helpful as it takes load off the limbs, find a good core class to help you develop awareness and strength.

Build better biomechanics: What’s happening in your knees and feet as you walk, run or cycle? Pronation of the feet is commonly associated with IT band syndrome; this is where your feet turn or roll inward. It’s not only the feet that roll inward but the knees and the thigh bones and this strains the IT band. Orthotics can be a recommendation here but the issue with orthotics is that we become dependent on them and miss the opportunity to strengthen. That being said, it can be a solution for some. There are many foot strengthening exercises that will help, among them heel raises where we roll up and down on the balls on the feet using your Pilates breath (lifting up on the exhale with an emphasis on drawing the navel to the spine, rolling back down onto the foot on the inhale). Progress to doing it standing on one leg.

I’m also a fan of the towel scrunch, which I prescribe regularly. Lay out a thin towel and while sitting start pulling the towel towards you little by little, with your toes, until it is scrunched up under your feet. This helps strengthen the arches, which helps correct the inward roll of the knee and thereby takes pressure of the IT band.

Practice patience: The one no-one wants to hear. For those who love your hiking, running or cycling, it is so tempting to get back too soon or to overdo it, especially when you are in the zone or out in nature. But a gradual recovery is best.  Build on the four principles above and stay consistent in your practice and your recovery will be consistent and maintainable in most cases. 

For this issue, I’m writing in my capacity as a classically-trained Pilates teacher with over 20 years’ experience teaching in West Cork. I believe everyone can benefit from a good Pilates practice. For me one of the most important aspects of Pilates is that it is a mind/body modality, meaning it is a way to connect our thinking to our movement and inhabit our bodies with awareness and ultimately live a healthier, happier life. Consider this a call to take up this life-affirming practice.

A good Pilates class, whether it’s on the mat or the equipment, should prioritise body awareness. We need to feel and sense where our body is in space and how the component parts of our body interconnect. Indeed, when we are in the flow of the practice we should feel like we are ‘one piece’ or unified in our movement and breath and not have the thought of ‘now I move my arms and now I move my legs’. Pilates should not be a checklist of instructions. Much like learning to drive, in the beginning we may need to think hard about all the steps and work at getting the sequencing right but, once we become proficient, it becomes automatic. This is the flow state in Pilates where the mind can disappear into the movement.

For a lot of us, learning how to sense our body and orchestrate it, means we need to slow down. If we move too quickly, we are once again in the realm of the mind and its ensuing overthinking or distractibility. One of the five key principles of Pilates is concentration. We can’t be miles away in the past or the future, all our attention is focused right here and now. 

Pilates is a democratic practice, because at its heart it is a breathing and movement practice. We can get a false impression of Pilates when we look online where we see that it is ‘body beautiful’ and only for the fit and the young, or another myth that it is ‘only for women’. There has been a clap back movement in recent years led by many wonderful and authentic teachers that is helping dispel this social media illusion. Everyone and every body type can and should benefit from Pilates and you can start wherever you are in your fitness journey. Online platforms tend to feature the more challenging or acrobatic exercises but to be of benefit Pilates doesn’t have to be showy or impressive. Putting one foot in front of the other can be a deep Pilates practice, sitting on your chair can be a deep Pilates practice, once you know how. So don’t be put off by what you think a class might involve. It should always start simply and clearly.

We begin with the breath. We know now that proper diaphragmatic breathing is important, as it supports the healthy functioning of the fascial and lymphatic systems, amongst its many other roles. The breath is really the foundation in our beautifully synchronised system.

I have found that class participants benefit from breathing awareness practices, particularly at beginner level. Many of us may have disordered or inefficient breathing patterns that can go unnoticed for years. Even those of us who are aware of our breath will find ourselves holding our breath or forgetting to pay attention to our breath at times of stress. For me, proper breath is a vital component of any mind/body class and learning good breathing habits can be a sure and relatively rapid route to improved energy levels. Also, at beginner level we need to learn how to feel and understand the fascial connections in our bodies (interoception), which might be something you’ve never experienced. We learn how to move from the core without tensing and/or going into our often-overworked body parts, such as shoulders and hips. In Pilates we do not want the effort to exceed the load, less is always more, as we learn how to refine our practice. And we meet ourselves each time we hit the mat or take to the equipment, bringing a fresh perspective, a beginner’s mind so to speak. 

The role of Fascia

Fascia is our ‘web of life’ – a system of connective tissue, which supports and holds every structure in the body from bones to organs, nerves to blood vessels. Fascia becomes patterned by our daily activities and routines, as a result our body can ‘distort’ subtly, and pain or inhibition can arise in locations throughout the system. Fascia also holds our emotions and our past traumas. To be healthy, fascia needs to be trained in a specific way and we need movement in all planes of motion. The key is to move beyond the rigid patterning of body and mind so both can be freer and find relief. The less we move our bodies the more tension arises in both mind and body and the more resistant we become to life moving us. But movement should neither be rigid nor forced, so to truly work with our fascia we need to introduce a spirit of lightness. We need to lighten up. Fascia training is a very important factor to address in both individual sessions and group mat work.

The classic core in Pilates

Pilates is most often associated with training the core and core strength. The core muscles include the gluteal muscles (buttocks) the pelvic floor and the abdominal muscles. 

The most important of the abdominal muscle group is the transversus abdominus. It is the deepest layer of muscle and stabilises the trunk and supports the spine. This is really where we work with the specific Pilates breath to tone and strengthen this muscle, which is often referred to as the ‘prime mover’ because it is the first muscle to contract upon movement. All the core muscles are important, but this is where we start if we have back problems, as it can be worked very simply and easily without strain. 

All Pilates exercises are designed to strengthen the whole body but working from core awareness is imperative, otherwise we are just loading the limbs which can strain the joints and cause impingement. Pilates was in fact designed as a system, which translates functional exercises across various apparatus designed by Joseph Pilates – from Reformer to Cadillac to Wunda Chair to mat, to name just some. It’s wonderful to try out these different apparatus, as they each have their own flavour and feel. Indeed, the most frequent feedback I hear is the joy and surprise at discovering muscles you never knew you had. Pilates awakens us to our body.

Stretching in Pilates 

In recent years, I have felt called to introduce a significant stretching sequence to classes, to help switch the body from ‘fight/flight’ to ‘rest and digest’ mode. While this is not part of the classic mat class structure, I have found there is a real need for this nowadays. Not only does it calm our over-stimulated nervous systems, it is particularly beneficial for ‘tight’ body types or those of us who suffer from chronic stiffness and resulting pain. Introducing this as a discrete component has been life-changing for many, me included, as, from our forties on, we may begin to feel like we are seizing up. We cannot stretch with a tense nervous system, so regulating the nervous system through breath can take us into the relaxed aware state where we can find our own limits and our own safe range of motion and not over-stretch and damage ligaments which can be an issue for those of us who are hypermobile.

I am pleased to announce that I will return to my full Autumn schedule on September 9 (see timetable alongside). I will be offering individual sessions on Mat, Reformer, Cadillac and Wunda Chair or a combination of all from my home studio at The Pilates Room in Rossmore, where I design individually tailored home practice for each client according to requirement. Group mat classes return to Clonakilty on Tuesday, September 10 and, this September, I have an Absolute beginner class. Spaces are limited to ensure quality so booking is essential. 

I was recently asked if I could cover the topic of pelvic floor health; I am always delighted to have suggestions come my way for articles and though this one is relevant for both men and women, it is particularly pertinent for women. 

The pelvic floor consists of a group of muscles that act rather like a trampoline floor holding up our internal organs. This group of muscles attaches to the inner bowl of the pelvis, attaching to, and connecting, the hips, the pubic bone and the sacrum. It mainly supports the organs that sit on top of it, such as the bladder, the uterus and the rectum in women and the bladder, the prostate and the rectum in men. 

It is imperative to have good pelvic floor health, as it is responsible for many important functions. It controls our sphincters, which regulate the elimination of our urine and stool. It acts as a hammock for our organs and it provides stability to our pelvis as we move. Our pelvic floor also impacts our sexual health and function. Plus, it plays an important role in pumping our lymphatic fluids back up the body for return to the heart and this is important for our immune system, as remember, the lymphatic system is responsible for transporting waste in the body and protecting against unwanted bacteria, viruses, parasites and fungi that may cause disease or ill-health.

Pelvic floor issues most commonly and obviously show up as issues with leaking, and this week I’ll be dealing with this topic, though there are many other areas to be explored.

Here are some of the signs you might be dealing with regarding pelvic floor issues:

• Urinary urgency: when you really need to go and feel an urgency; it’s not a calm relaxed affair.

•  Urinary frequency: going more than eight times a day (unless you drink gallons of water). This also relates to waking up at night to pee. There is a general rule that before the age of 55 we should not wake up at all at night to urinate, that changes once you are between the ages of 55-65 and older as, from this age on, your body starts producing a third of its urine at night. 

•  Stress incontinence: this is when you may leak urine upon lifting heavy objects, coughing or sneezing. Often chronic cough can lead to leaking urine as the pelvic floor has weakened from the exertion. 

• Urge incontinence: this is a step up from number one where the urge is so great you cannot hold the sphincter closed and leakage occurs.

•  Difficulty emptying the bladder: so that feeling of still having more urine to release; or pain on urinating. Pain on urinating is commonly a sign of a urinary tract infection (UTI) however so your first port of call should be to see your doctor and run tests to check for such. While we often assume our issues are down to a weak pelvic floor, an overly tense pelvic floor can lead to recurrent UTIs amongst other conditions. One thing to note here is that men rarely if ever get UTIs, as their ureter is longer, therefore it is advisable to seek medical attention quickly if experiencing pain on urination.

•  Pelvic floor pain, this is mainly experienced in the hips and back. You might need to explore whether it is arising from spinal nerve damage or impingement or whether it is due to your pelvic floor muscles.

vii) Constipation, if the pelvic floor is too tight and can’t relax you will have difficulty emptying your bowel. This can lead to higher risk of UTIs, as well as causing abdominal pain and discomfort. Conversely, if the pelvic floor is weakened, fecal incontinence can arise whereby we experience all of the above forms of incontinence but with our stool rather than urine.

So how can you tell if your pelvic floor issues are as a result of weakness or tightness? To accurately determine such it would be wise to attend a good pelvic health therapist but you can do a quick DIY check at home for weak pelvic floor muscles. This involves inserting a finger into the vagina and squeezing, it should not be lax or loose and you should be able to discern the contraction. Men can check by inserting a finger into the rectum with the same principles applying. If there is any doubt as to whether your pelvic floor is too weak or too tight you need to get it checked as doing pelvic floor strengthening can be detrimental if your pelvic floor is tight or if you have a prolapse.

If you are a woman who has ever had a traumatic delivery, or have carried large babies through pregnancy or had pubic symphysis dysfunction, it is also advisable to attend a pelvic health therapist. Statistics from the US indicate that up to 40 per cent of women have some prolapse (where the pelvic floor or one of the organs supported by the pelvic floor sinks and bulges into the vagina). It is quite a shocking statistic. This high figure is largely due to issues that arise in the child-bearing years for those of us who have borne children but thanks to the menopause all women will face declining oestrogen levels from our mid-forties on, which according to statistics, leads to both stress incontinence and urge incontinence in about 50 per cent of women. What is most shocking however is the way in which it can be ignored or neglected.

This is largely because it is mainly women who are most often in the role of care-giver, whether looking after children, or parents, or both, and it is women who tend to be employed more in care-giver roles. Combine that with the hectic pace of life these days and we can find ourselves putting our needs to the bottom of the list. And because pelvic floor issues are rarely life-threatening, we are inclined to just get on with it and ignore them. But if you are dealing with any of the above issues, they deserve to be addressed because quality of life really matters. Life is too short to be putting up with a problem that can and should be fixed, especially if it is causing you to withdraw from activities you used to enjoy because it is impacting your confidence .

How to strengthen your pelvic floor at home. DIY exercises 

The pelvic floor is part of your core, so a well-trained Pilates teacher will be able to work with you to help you find and sense the correct muscles to engage. Pilates and Yoga are both excellent to help strengthen the pelvic floor, but I must stress here that it is essential the pelvic floor is brought through its full range of motion in tandem with good breathing practice and body awareness. Pelvic floor exercises should never be about squeezing and clenching, this can cause greater problems than it will ever solve. For this reason, it is worthwhile attending a specific pelvic floor health class or booking an individual session with a teacher to get effective guidance. This works well for the general population who might need strengthening of lax muscles, they can be trained same as your core, but if your situation is more complex or serious or if you have a prolapse for instance, you are best to book in with a pelvic floor therapist who can advise you as to whether necessary medical intervention might be required. 

Gentle kegels

This exercise should never cause pain or irritation 

Learn how to do this exercise lying down and, as the sensations become more distinct, you can progress to sitting and standing positions. Above all ensure you are relaxed as you practice.

Exhaling, start to draw your pelvic floor in and up (this naturally happens as we exhale, we are just deepening the experience of it here), gently squeezing and holding for a count of five. 

Inhaling, begin relaxing your pelvic floor muscles down for a count of five. The pelvic floor muscles must be able to relax as well as contract. Be careful here that you don’t bear down or push down on these muscles, it should a gentle relaxation and not effortful, so ensure your breath has the same quality of ease. Being too forceful can cause irritation to the ureter. On a side note here, make sure when you urinate that you never force urine flow, as this can further weaken the pelvic floor.

Repeat this three times and maybe start with once a day progressing to a few times daily. Once you become familiar with the technique you can practise it sitting and standing. 

In absorbing the sun’s free vitamin D, we may have noticed the benefits of a boosted immune system, reduced aches and pains and an increase in our energy levels. Vitamin D plays a role in reducing inflammation in the body, a topic dear to my heart, so continuing here in this vein of reducing the inflammatory response in the body, I’d like to introduce a checklist of healthy and easily actionable habits that can build on this free injection of vitamin D we have received.

In the summer months we want to feel and look lighter and there’s often an emphasis in the media on shifting the extra lbs acquired during our winter hibernation. But if you are struggling to shed these pounds, it can actually be down to inflammation caused by eating too much of the wrong foods and not enough of the right foods. Furthermore, a recently published US study looking at outcomes of diet on health professionals over 30 years has shown that the levels of inflammation in the blood were twice as important as cholesterol levels in determining the outcome of cardiac disease. It is the inflammation that damages the blood vessels while the cholesterol comes along and fills in the fissures and clogs our arteries. So it’s important to eat the right foods and apply the best practices to help heal our inflammation and thereby reduce our risk of developing chronic diseases.

For the summer, let’s keep it simple and implement these habits.

Eat more plants 

Thirty is the magic number when it comes to how many different varieties of fruits and vegetables we should consume weekly to ensure optimum gut health. This includes nuts and seeds as well as legumes and pulses. There are however seven super foods that should be incorporated into our daily diet, and the good news is that they are freely available and not costly.

• Broccoli and the other brassicas including cabbage and cauliflower. These plants along with onions and leeks contain sulphorafane, which is a powerful natural anti-inflammatory. To obtain the greatest benefit from these foods however you need to chop your veg and let it rest for 10 minutes before cooking or eating to activate the sulphorafane properly. 

• Extra virgin olive oil. Buy the highest quality oil you can afford. Recent studies have shown daily consumption of this oil can have the same pain-killing effect as taking an ibuprofen. Olive oil contains oleocanthal,  one of four main anti-inflammatory compounds. The sharper or more peppery the taste of the olive oil, the higher the volume of this compound.  Drizzle it on your food, don’t cook with it, or only cook at moderate temperatures.

• Dark chocolate 70 per cent cocoa. It’s important that you buy chocolate that has minimal ingredients to get the health benefits. Much of the dark chocolate in the budget supermarkets is packed with emulsifiers and bad fats so read your labels. Eat two to three squares a day. 

• Chia seeds. Two teaspoons a day is recommended; they’re full of omega 3 fatty acids which the gut adores. It’s better to mill or grind them to make them more available for the body.

• Turmeric. Curcumin, which is the active compound in turmeric, is the real star here when it comes to bringing down inflammation. This compound is activated when we add oil and pepper, so a teaspoon of turmeric with some olive oil and black pepper added to your dish or salad dressing is a wonderful thing. All spices in fact are good for our gut so be liberal in their use. One thing to note however is that turmeric is contraindicated with some medicines, so consult your GP.

Raspberries. Wonderful fodder for your gut; higher in fibre and polyphenols than their much-lauded brethren, blueberries, they are the perfect summer fruit. Eat them fresh or better still frozen, as this better preserves their bioactive compounds. The same is true with blueberries. All summer fruits are hugely beneficial but make sure you eat the whole fruit rather than juicing, as the fibre is the real king.

• Fermented foods. Sauerkraut, kefir, miso, kimchi, kombucha. Fermented foods are good for our guts and help reduce inflammation. In a recent study carried out by Stanford University in the United States, it was shown that eating five small portions of these fermented foods daily resulted in dramatic reductions in tiredness and improved mood and energy levels in as little as two weeks. 

Increase your exposure to red light

Red light is freely available at dawn and dusk and it is beneficial to be outdoors at these times to avail of it, much as our ancestors did. It has the longest wavelength of all visible colours and much research is being carried out on its healing properties particularly with regard to inflammation. Red light saunas for instance are proving beneficial in reducing pain among rheumatoid arthritis sufferers and research is being carried out on its capacity to improve efficiency of cancer drugs in treating certain cancers. 

Walk and move

We are designed to walk, it’s as simple as that. It is the best exercise, free and accessible to almost everyone. Thirty minutes a day outdoors at dawn and dusk if possible to take in the red light wavelength. If you have time, walk more, but 30 minutes is your minimum target. Remember, you can break it into smaller chunks if needs be. Start where you are… but start! Also, you can shake and bounce on the spot. Do it gently enough so you don’t impact your joints but vigorously enough so you can get some flow and movement into your fascia and lymph. We were not designed to sit frozen into position for hours. Get up once an hour and wiggle or dance!

Time-restricted eating

So much has been written on this practice, where we eat within a certain period of hours and abstain for a certain period and the ratios are all different and promise different effects, but I like to make it simple and achievable; these things can get overly complicated. Try instead, to have a twelve-hour period of fasting daily. You can of course do longer, but breaking your day into a twelve-hour window for eating and a twelve-hour window for fasting is easier to stick to in the long term. Let your body rest and digest, so it can avail of the opportunity to repair. So, stop eating at 9pm and break your fast at 9am.

Consistency is key, so my wish for you is that you take a few positive steps towards some or all of these actions, to build healthy new habits and feel great this summer. 

I want to start this month’s article with a question for you…how many plants are you consuming on a daily basis, a weekly basis? By plants here we can include nuts, seeds, legumes, whole grains and of course fruits and vegetables. The current recommended daily fibre requirement for women is 25g and for men 38g. And our fibre needs can increase with age due to slower rates of digestion. Foods considered to be high in fibre are: oats, carrots, apricots, broccoli, lentils, avocados, almonds, cauliflower, walnuts and wholewheat bread, just as a small sample. Maybe you can tick a few items on this sample list, or maybe you can include them all as part of your daily/weekly fibre intake, but it turns out that it is not just about getting enough fibre in your diet but that variety in our fibre sources is incredibly important.

Most of us are familiar with the concept that adding fibre to the diet helps ‘keep you regular’ and aids in preventing constipation. While this is true, it is however both a rather basic and outdated view of the role fibre plays. It is not simply a brush to sweep you clean internally. It plays a vital role in feeding our gut microbes.

Microbes are tiny organisms, invisible to the eye and they are found everywhere on earth – in the soil, the water, the air and on and in animal bodies; microbes include bacteria, fungi and viruses, some beneficial, some harmful. It is estimated we have 39 trillion microbial cells in our human bodies, compared to a total 30 trillion human cells, by that measure we are only about 43 per cent human! Together these 39 trillion microbes form what is known as our microbiome. Research into gut microbiome in the last few decades is changing how we think about biology and what it means to be human. 

Our microbiome functions as an ecosystem comprised of diverse communities of microbes all with different needs and functions that are intricately interwoven and interdependent. We are in a symbiotic relationship with our microbiome where we can enjoy a mutually beneficial relationship with our gut bacteria though we may never meet them.

Different plants have different types of fibre and these different types of food will in turn feed different populations of microbes. In all healthy ecosystems, the greater the diversity, the healthier the ecosystem. The greater our microbiome diversity, the greater the potential we have to offset the chronic diseases of the body, as we have so many different communities of microbes that feed on fibre. For instance, there are particular microbe populations resident in the colon that feed on fibre producing Short Chain Fatty Acids (SCFA) as a by-product in their digestion process. These SCFAs have an important role, acting as a source of energy for colon cells, helping maintain the gut barrier function which regulates inflammation in the gut. They also influence metabolic processes and impact the immune system and because they cross the blood-brain barrier they can influence brain function affecting mood, behaviour and cognition.  

In recent years, some of the most groundbreaking research on the role of fibre in our gut is in relation to how it impacts cancers, both its onset and outcomes.  A recent study carried out on behalf of the World Cancer Research Fund on the impact of dietary fibre on melanoma patients undergoing immunotherapy treatment, found that those patients consuming over 20g of fibre daily had a significantly higher survival rate when undergoing this treatment. When they broke down the research, they discovered that for every 5g the individuals upped their fibre intake by their survival rate increased by 30 per cent. As a caveat here, particularly in relation to melanaoma cancer, physical exercise also proved to be a particularly important factor also in both preventing onset and progression of melanoma.  

The good news for your gut health is that just four weeks of increasing your fibre intake will positively impact your microbiome. We should consume soluble and insoluble fibre as well as resistant starch, which though classified as a carbohydrate is treated like fibre by important microbes in the colon. Among sources of soluble fibre are coffee (good news for the coffee drinkers ), oats, apples, bananas, peas, carrots and citrus fruits; insoluble fibre is found in unprocessed grains, green beans, cauliflower, broccoli, sunflower and flax seeds to name but a few and resistant starch is found in cooled potatoes, rice or pasta – the cooled part is important, as it is the cooling that returns the food to a ‘starchier’ state and thereby feeds the specific microbes in the colon that produce the all-important short chain fatty acids.  Fermented vegetables are a particularly important source of fibre for the gut microbes, so they should also be included in your fibre intake. 

Treat your gut like a garden and tend it well. We don’t want to feed the weeds as it were, which is what happens when we consume overly processed foods and sugars. Fibre is your friend. Like any friendship however, we want to ensure mutual respect and benefit, building it gradually. Friendships are made over time. Don’t throw yourself into consuming buckets of fruit and vegetables overnight, especially if your current fibre consumption is low. Bloating and gas is a real issue with sudden fibre uptake. And remember there are certain conditions which preclude the consumption of fibres so make sure you know if increasing your fibre is right for you. Get to know what your body can handle on the fibre front so you can enjoy the benefits of a healthy and diverse microbiome. 

May you be fibre-fit for life.

I remember the first time I heard the expression in the headline of this column, it instilled in me both a sense of alarm and a sudden acknowledgement of a body part I do not spend much time thinking about.

Our feet are our foundation. They are responsible for balance, support and mobility. With their 28 bones, thirty joints and 100 muscles, they are a biomechanical miracle. But really, if like myself, you do not often contemplate the wonder of your feet until something goes wrong, you most likely remain unconscious of them. Today I’d like to put these shy damsels in the spotlight.

And let’s face it, given the long, wet Irish winters, it can be reasonably concluded that for many of us our feet are kept under wraps for nigh on ten months of the year, if not more. Out of sight, out of mind.

Having strong and healthy feet is essential for our longevity and well-being. For older adults (65+) falls and the consequences of such are a leading cause of death in developed countries. We need to encourage the foot to return to its natural functional state. This is not just a concern of the elderly however. Poor foot mechanics in the younger populations are setting them up for a lifetime of postural issues and structural difficulties.

Your foot needs to be able to move up and down and side to side, if there is inhibition in any of these movements it leads to imbalances which can have consequences for the legs, hips and back and so on up the chain to the shoulders neck and head.

This is down to the role fascia plays in connecting the body. You may remember that fascia is a thin membranous tissue, that surrounds and holds every organ, blood vessel, bone, nerve fibre and muscles, creating a network for movement…holding us together as it were.

There are seven main chains or bands of fascia that facilitate co-ordination of movement, linking our feet to our head or our arms to our head and so on, each band running in different patterns that facilitate the great diversity and range of movement possible in a human body. Fascia plays a huge role in force transmission throughout our body; it functions as a ‘super-suit’ that absorbs impact and holds us together. Fascia can migrate and collect in various parts of the body as required and indeed can thicken and stagnate in parts, for instance when we are injured or if we have a limited and repetitive functioning pattern of movement…in these cases it stiffens and can ‘freeze’ or get stuck. Wherever fascia gets stuck, we develop pain.

Essential to the health of fascia are healthy breath patterns and movement…movement is life and fascia enables movement.

Tension and elasticity in one area of the fascial network affects another, so if the foot is unstable or poorly loaded, its impact can be felt all the way up the fascial chain, most commonly in the hips and lower back but also in other joints and in other areas, there being several lines of fascia connecting the feet to other body parts. Injury or trauma to the foot, ankle or leg with the concomitant migratory fascial response will create adhesions and distortions in the tissue, creating spiral lines of tension up the body structure.

Placing your feet in thick-soled, cushioned shoes or stiff, tight or high heeled shoes, reduces the flexible capabilities of the feet. This naturally inhibits the proprioception of the feet, your body’s ability to sense movement, action and location; in other words your balance and mobility. If we further consider that fascia adheres to bone with the force of 2,000lbs per square inch (roughly 140kg sq cm) we can begin to fathom the crucial importance of healthy and strong feet.

How to bring life back to our feet?

Going barefoot is recommended if you can do so at all, though we do have climactic factors to consider at our latitude. There is a rise in the popularity of so-called minimal shoes, shoes with extremely thin soles to allow for better foot awareness and biomechanics, but what if your feet aren’t strong enough for this?

Start with some simple exercises:

Toe gripping: This practice is recommended for three minutes daily on each foot. Sit and insert your fingers between each toe, curling them around the foot and applying enough pressure to affect a little pain. Breathe deeply, allowing yourself to relax into the discomfort on the out breath, easing on down into the sensation with each breath. If this feels too much you can start with pencils between the toes and press down on them gently to apply pressure. You are really working with the foundations of the fascia here and it will have an impact all the way up the body. When finished, stand up and press the toes to the floor on exhale and on the inhale relax them. Repeat this standing exercise ten times. Then walk around and see how the practice has impacted your body.

Heel raises Place a small ball such as a tennis ball or something smaller between the heels, pressing them together gently, this will activate the big toe joint which is a major load-bearer and often under-recruited in the foot. Using conscious breath, roll up and down onto and off the ball of the foot ten times, taking care to keep a steady awareness of your movement and breath.

Toe lifts: While standing, lift the big toe up while pressing the little toes into contact with the ground. Then do the reverse, pressing the big toe into contact with the ground while lifting the little toes. Usually we are better at one than the other. I often encourage people to use their hands to assist on the less available movement of toes.

Foot massage: Always nicer if you can get someone to do this for you, and there are many wonderful reflexologists in West Cork, but failing that, if you can, massage your feet regularly paying attention to the tight or stiff areas of the foot, the arch, the balls of the feet and in between the toes.

If you find it hard to reach your feet you can roll a soft ball on the soles of your feet to help bring life back into them. Roll for about a minute to start. You will feel a remarkable difference in the felt sense of your feet, more life and lightness and with practice increased blood flow. This can be enhanced by massaging the calf muscles; again the ball is a useful tool in this regard.

These daily practices benefit all ages and will restore tired, numbed feet, supporting them to take more of a leading role in our physical health.

How are your anxiety levels these days? It’s clear that we are living in anxious times both nationally and globally; you need only glance at your phone or switch on your TV to hear the latest travails. Add to that the personal pressures and stresses of life in these busy times and you may find once you look within, that you are operating with high levels of anxiety. Rather like the adage of the frog being boiled slowly in water, we have become tolerant of and adapted to increasing stress and anxiety, and are losing the capacity to recognise the danger and hop away.

I have spoken in previous columns about how we can manage stress and anxiety with diet and exercise. Most certainly, the more we can move our body and disconnect from technology and social media, the better our mental health and wellbeing. But what if we are more constrained either by lifestyle or health and find it hard to get out into nature, take a class or find time to exercise? I really do believe in the five-minute principle for busy people, where we have bursts of activity spread throughout the day. Today, I’d like to suggest an easy five minute tool for your fitness toolbox.

Before stress and anxiety became a thing, the closest you would get to a stress management practice was breathing into a brown paper bag. I can remember many a childhood novel filled with female protagonists breathing into paper bags to calm their nerves and ease what was often referred to as hysteria. I do remember my 10-year-old self experimenting with this practice, though I never found it particularly effective. The good news however is that in parallel with the rise in anxiety levels, there are many more techniques available to help us manage it; the simplest of which are particular breathing techniques, no paper bags required!

Breathing itself is controlled by our autonomic nervous system, which means it happens automatically. However, as I have mentioned in previous columns, when we spend too long in our sympathetic nervous system, (fight/flight), our breathing patterns become impaired. The shallow rapid breath we need for running away from danger can become the norm, resulting in our breathing only in the upper part of our chest, leaving us living life on the inhale so to speak. A pattern becomes established where we can’t fully exhale, which inhibits us from switching into our parasympathetic system, our rest and digest mode.

The good news is that we can consciously control our breath and with practice we can take control of the shifting modes of our nervous system, which gives us another simple tool to manage our stress and anxiety.

I want to look at two different breath practices that can be practised safely and daily.

Calm mode for daytime stresses: Breathe in through the nose gently, for a count of four and out through the nose for a count of four. Breathe slowly for four to six breaths per minute. This is a breath you can practise throughout the day whenever you think of it. It has the effect of bringing us into a state of present awareness, creating calm and non-reactivity.

Breathing through the nose is essential here, as it brings the breath into the deeper parts of the lungs, which will activate your parasympathetic nervous system, promoting relaxation. Conversely, shallow mouth breathing stimulates the sympathetic nerve endings in the upper and mid-lobes of the lungs only, which keeps us trapped in our stress. This breath is really a practice, so you should try to find ways of incorporating it into your day at frequent intervals.

Many of us have poor breath fitness, but getting started with this practice, if even for just a few rounds each day, can make a big difference as to how we manage our stress, anxiety and mood.

Relax mode for night-time:

This breath practice is best done late at night around bedtime, in the bed is best; though this is also useful during stressful moments as they arise. The purpose of this breath is to switch us more deeply into the parasympathetic nervous system.

Breathe in for a count of four and out for a count of eight, again keep your counting slow and steady, aiming for about ten rounds. If using this as a sleep aid, you will most likely find

you’ll nod off before you reach the last round. This breath pattern will drop your heart rate and your blood pressure. This breathing is linked to improved sleep, gut and mental health. If you struggle with the duration of the exhale, you can reduce the count but remember to keep the exhale longer than the inhale. Try to really feel your ribcage and back expand on the inhale.

Breathing is a powerful and immediate tool that can help manage your stress and anxiety, but if you are coming from a place of chronic stress, then you should know that it is not an overnight fix. It requires practise.

Can you set a daily reminder to practise? Just a simple time-out for ten breaths will not only help reset your nervous system but can provide a gateway to meditation for those of you who find the notion of sitting still and emptying the mind too much of an ask.

Start today, just ten rounds of breathing can build breath fitness and reduce your stress and set you on your path to live a more regulated life.