Emma Baker, Author at The Upminster Sanctuary

Are you suffering from constipation?

Emma Baker — Thu, 10 Apr 2025 09:31:08 +0000

With today’s Western lifestyle and diet constipation is a condition that troubles a lot of people. It can be really uncomfortable and cause bloating, bad breath and lethargy. Some factors such as medications can cause constipation but simple lifestyle changes can greatly improve the situation. If the body isn’t eliminating at least once a day there could be cause for concern.

what is constipation?

Constipation presents as hard stools, sometimes small pieces or lumpy stool and it can cause a lot of gas, bloating and be thoroughly uncomfortable.

A holistic approach to constipation involves addressing the issue through diet, lifestyle, and potentially gentle remedies, focusing on promoting regular bowel movements and overall gut health.

Here's a breakdown of a holistic approach to constipation:

Dietary Changes (Increase Fiber Intake) – Aim for at least 25-30 grams of fibre daily from sources like fruits, vegetables, whole grains, and legumes. Almonds are also a good source of fibre and can help with constipation. Examples: Apples, pears, prunes, figs, kiwis, berries, and whole wheat bread.

Stay Hydrated – Drink plenty of water throughout the day, as it helps soften stools and facilitates their passage.

Consider Probiotics – Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help support a healthy gut environment and regular bowel movements.

Limit Processed Foods – Reduce intake of processed foods, refined carbohydrates, and sugary drinks, which can contribute to constipation.

Explore Natural Laxatives – Some natural remedies, like psyllium husk (a source of soluble fibre), can help add bulk to stool and promote regularity.

Lifestyle Adjustments:

Regular Exercise – Engage in regular physical activity, even light exercise like walking, to stimulate bowel movements.

Stress Management – Practice stress-reducing techniques like yoga, meditation, or deep breathing, as stress can negatively impact digestion.

Establish a Regular Bowel Routine – Try to go to the bathroom at the same time each day, even if you don’t feel the urge, to train your body. t and regular bowel movements.

Warm Beverages – Drinking warm beverages, ideally herbal teas, especially in the morning, can stimulate bowel activity.

A Very Warm/Hot Bath – take some time to relax and unwind

Squatting – Bringing the knees higher up when sitting on the toilet to more of a squat position sends signals to the brain that it is time to eliminate and it is easier for the stool to work its way down. Practising squatting when exercising or before you want to go to the toilet will send the correct signals.

Gentle Remedies

Fennel – Fennel seeds can help to move stools through the colon by increasing gastric enzymes in the digestive system.

Papaya – Papaya has a particularly positive effect on constipation symptoms due to its digestion-regulating enzymes.

Acupuncture – Acupuncture, which involves inserting tiny needles into the skin, can improve digestion and relieve constipation.

Ayurvedic Approaches – Ayurveda, an ancient Indian system of medicine, offers a holistic approach to constipation with remedies like Triphala, senna, and Himalaya Herbolax. (consult and ayurvedic practitioner first).

Ayurvedic Abdomen Massage – Ayurvedic abdominal massage, or Nabhi Abhyanga, offers numerous benefits, including improved digestion, reduced bloating, and abdominal discomfort, while also promoting relaxation and detoxification.

Consult a Healthcare Professional – If constipation persists or is severe, seek advice from a doctor or registered dietitian to rule out any underlying medical conditions.

Listen to Your Body – Pay attention to your body’s signals and adjust your approach accordingly.

Gradual Changes – Make gradual changes to your diet and lifestyle to avoid overwhelming your digestive system.

Be Patient – It won’t change overnight as your body will take time to adjust. With consistent small changes you should see an improvement.

The post Are you suffering from constipation? appeared first on The Upminster Sanctuary.

Treating Migraines, Brain Fog and Dizziness

Emma Baker — Thu, 10 Apr 2025 09:17:29 +0000

In November 2024, I was contacted by Louise (not her real name); a long-term migraine sufferer, who was now also recently struggling with dizziness, brain fog and increasing anxiety, which she attributed to perimenopause.

Louise has a long history of debilitating migraines over the last 14 years. Following extensive investigations under a Private Neurologist, Louise was given the all-clear from anything other than migraine and the decision was made to transfer her care to Pain Management.

Following this, Louise had been prescribed multiple kinds of strong pain-killing medications and Triptans and herself paid for costly and painful nerve blocks to her neck, back and head, the effects of which did not last. Her migraines had now increased in frequency from twice to around six times monthly.

Meet Louise

Louise contacted me when she was in excruciating pain, taking various painkillers every day, but finding them ineffectual. She had got to the point of arranging her working hours around her migraines, and her family’s daily activities were carefully limited to avoid causing her fatigue and pain.

This was not sustainable, and she felt desperate and worried. She wanted an alternative to a future of medication and, having learned about my services and level of training, was open to trying Acupuncture.

Louise had previously had a bad experience with massage treatments triggering a migraine, so I reassured her we would take things gently and that part of the way I treat people is to regularly check in with them to ensure their comfort.

OUR APPROACH

We spent the first hour of her initial treatment talking at length about Louise’s current conditions, state of health and health history. I explained that my listening and asking questions helps me to form a diagnosis from a Traditional Chinese Medicine perspective, as well as understanding the involvement of any muscles and nerves from a modern viewpoint.

Once this was done, I used a combination of gentle slide cupping and light needling to treat not only local areas of discomfort in Louise’s body, but to work on the underlying cause of her pain, anxiety, and other symptoms, according to my Traditional Chinese Medicine training. She was surprised to find her treatments so relaxing that she slept during them.

Results & Follow-Up

Louise saw me for six weekly treatments to begin with and before the end of that time, felt able to stop taking her Triptans for the first time in 8 years and reported her dizziness and brain fog had disappeared.

We tapered to fortnightly and now monthly treatments. Louise’s occurrences of headaches and anxious spells are very rare (and she can normally pinpoint any external cause for them). She is no longer forced to limit her activities around her health and tells me that visiting me has completely changed her quality of life.

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Overcoming Anxiety & Breaking the Cycle of Overthinking

Emma Baker — Thu, 10 Apr 2025 08:49:40 +0000

(For confidentiality reasons, “Betty” is a pseudonym. All details have been shared with permission while maintaining client privacy.)

Meet Betty

Betty reached out to me through the Upminster Sanctuary, looking for relief from stress and anxiety.
She described herself as someone with OCD tendencies, caught in a cycle of worrying, catastrophising, and negative visualisation.
She wanted to feel calmer, be more present in her daily life, and break free from the relentless loops in her mind.

Understanding Betty’s Challenges

From our initial phone chat, I could tell that Betty was eager for change but unsure about hypnosis. She admitted she had little understanding of what it involved.

Before the session, she completed a client information questionnaire, which helped me assess her suitability for hypnotherapy.

I took into account any medications, past experiences, and psychological history to ensure that my approach would be both safe and effective for her.

When she arrived, she was visibly nervous, unsure of what to expect. We spent time

discussing the process, and I explained hypnosis in simple terms, how it’s a natural state of focused awareness, not sleep, and how she would remain fully in control at all times. This reassured her, and I could see her shoulders relax as we built a strong rapport.

First Steps: Engaging the Mind

To demonstrate the power of suggestion and ease her into the process, I guided her through a simple suggestibility test, the “magnetic fingers into stuck hands” exercise.

When she was unable to separate her hands, I saw a flicker of amusement and surprise. This was a breakthrough moment. It showed her how powerful her imagination could be and laid the foundation for a positive hypnotic experience.

We then talked about the stress response, how the body reacts to perceived threats, triggering the “fight or flight” mode. I explained that hypnotherapy helps shift this response, promoting deep relaxation and control over emotional triggers.

To better understand her stress levels, we used the SUDS scale (a simple 1-10 rating system). She rated her stress as high at the beginning of the session. This gave us a measurable starting point to track progress.

Hypnotherapy Session & Transformation

With Betty’s permission, we began the session using my chosen induction, a method designed to bring deep relaxation. As I guided her into trance, I could see her face softening, her body sinking into the chair, and her breathing becoming slow and steady.

Once she was in the optimal state for the ‘change work’ to take place, I introduced my version of ‘parts therapy’, helping her to explore the part of her mind that felt the need to stress. I explained that this part wasn’t working against her, it was actually trying to protect her, just in an unhelpful way. Through gentle negotiation, we encouraged this part to adopt a more beneficial role, allowing her to feel safer and calmer without unnecessary worry.

Next, I introduced future visualisation, where she experienced herself in a stress-free future, feeling calm, confident, and in control. By engaging the subconscious in this way, we strengthened her ability to step into this mindset in real life.

Throughout the session, I used a combination of direct and indirect suggestions, carefully placed at key moments for emotional impact. Many of these suggestions worked on an unconscious level, reinforcing positive change beyond her conscious awareness.

To conclude, I counted her back to full awareness, weaving in post hypnotic suggestions for continued calmness and presence. She emerged feeling deeply relaxed, slightly drowsy, and most importantly, free from the overwhelming stress she had walked in with.

Results & Follow-Up

By the end of the session, Betty’s stress level had dropped to zero. She was amazed at how relaxed she felt and wished she could have spent more time in that peaceful future version of herself, something I noted for our next session.

Later that day, I sent her a custom hypnosis recording designed to reinforce our work. She was encouraged to listen to it at least once a week (or daily if she wanted), in a safe and quiet environment.

Ten days later, we followed up. Betty was thriving, she reported that she felt significantly calmer, was no longer getting caught up in endless overthinking, and had been listening to the recording daily because she loved it so much.

Final Thoughts

This session was a fantastic example of how hypnotherapy can break negative thought patterns and create lasting change. Betty’s journey from feeling trapped in stress to finding a deep sense of calm is exactly why I love this work.

If you’re struggling with anxiety, overthinking, or stress, you don’t have to stay stuck. Book a session today and experience the power of hypnotherapy for yourself.

The post Overcoming Anxiety & Breaking the Cycle of Overthinking appeared first on The Upminster Sanctuary.

Poor Mobility and How to Overcome it

Emma Baker — Thu, 14 May 2020 11:17:33 +0000

Sport was and still is a highlight of the day for Richard. Living without running, watching and supporting everything from football to skydiving meant not living to the full. Therefore, he has been working hard to stay fit and healthy, but his hip joints had a mind of their own.

Meet Richard

I met Richard after he had been through a variety of treatments and put a lot of effort into overcoming his pains and poor mobility.

Initially, deep tissue massage brought a lot of relief and eased mobility, however, he could still feel where the muscles allowed free movements but the joints held him back.

Medically, Richard was too young to be considered for hip replacement, however, we have run out of options. Every day, Richard genuinely persistently tried ALL the recommendations he was given from the most knowledgeable specialists over 7 years. The surgeon confirmed later on that surgery turned out to be the only option, as the origins and extent of the problem never showed fully on the scans.

Richard’s intuition was right all along.

As a busy working person with a family, he couldn’t take months to recover, which is why he asked for my help.

I was to treat him with Manual Lymphatic Drainage or MLD straight after the surgery to speed up his recovery.

Where massage has been around for centuries, very little is known about Lymphatic Drainage. Frequently used in beauty, there are very few therapists who know how to perform it to the maximum benefit to a client. Becoming a proper Manual Lymphatic Therapist takes a lot of studying. Performed correctly, MLD can make a dramatic improvement for people living with Lymphoedema, Lypoedema, joint pain, post-surgery recoveries such as mastectomy or double mastectomy or various aesthetic surgeries, and even dental implants.

I have even used it as a part of detoxification – it gives powerful results.

Richard’s surgery was long and unexpectedly complicated. Since the medical team was excited to see such an interesting case, his recovery was anticipated to be long and painful. Richard was determined to get back on his feet as soon as possible.

I was fortunate to be able to start Manual Lymphatic Drainage on Day 2 of his surgery. He could hardly move and was in a lot of pain. However, after only two lymphatic drainage sessions on Day 3 he was already walking carefully.

From Day 5 he was walking, didn’t feel he needed painkillers and was longing to go out. The visiting nurse confirmed she has never seen such a speedy recovery and next to no swelling. She inquired whether he was doing anything special for it.

On Day 7, Richard met his surgeon who confirmed that even though the recommended recovery time is 6 weeks, he is happy to confirm in writing that Richard is allowed to drive. He was surprised to see such a speedy recovery in such a short period.

Same as the nurse, his surgeon inquired whether Richard used anything in particular for his recovery.

Unfortunately, neither the nurse nor doctor had ever heard of Manual Lymphatic Drainage used as a post-surgery therapy, but both confirmed it has dramatically exceeded their expectations of his recovery.

I have since seen an NHS Lymphatic nurse as a patient and she cheerfully confirmed the protocol I used for her was identical to what they do in the hospital for their patients.

Results & Follow-Up

Six months later, I saw Richard again after his second hip replacement, and last I heard he was going snowboarding for the second time.

I am very pleased to see Richard embracing his mobility after such a long journey into recovery and hope that more people can take advantage of Manual Lymphatic Drainage.

His speedy recovery was a combination of professional medical care, Richard’s determination and a regular schedule of 10 daily Manual Lymphatic Drainage treatments shortly after the surgery.

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