5 Simple Tips to Boost the Immune System

With the flu, coughs and colds in the atmosphere and the temperature dropping as we draw closer to winter, I thought it would be a good time to put out a blog post of 5 simple tips to boost the immune system. Please note that by all means this should not be taken as medical advice but just some tips from my experience that work well for me.

  • The first point I would address would be to have a good diet, consisting of whole foods and plenty of fruit and vegetables, organic wherever possible. Try to reduce salt, sugar, saturated fat, processed, refined and fried foods as they provide minimal nutritional content, they can also rob the body of essential nutrients and weaken the immune system, sugar can suppress the immune system by up to 50%!  In colder months I like to incorporate garlic, lemon, ginger and turmeric in my cooking due to their immune boosting properties and one good way to include all of them is to make a vegetable or chicken soup.


  • My second point would be to make sure you are drinking a sufficient amount of fluids, especially water as it is essential for the body to function at optimum levels. Water also helps to flush out toxins and waste products from the body. As well as water I like to drink fresh vegetable and fruit juices, one I make when I feel like a boost includes oranges, carrots, lemon juice, turmeric and ginger.



  • My third point is sleep, good quality, sufficient sleep! Not only is sleep a replenisher of vital energy but deprivation of it can suppress the immune system and leave us vulnerable to picking up colds and the flu. I have found that by not using technology an hour before bed and drinking certain herbal teas such as lemon balm or chamomile help me to wind down. I have also been using the Lumie Bodyclock, that helps me to fall asleep with a fading sunset. The Lumie Bodyclock provides light cues which are supposed to set a healthy sleep cycle and personally I can say that since using it, I’ve been drifting off within 10 minutes. I can use essential oils with my Bodyclock and have been using lavender for it’s calming effect and tea tree as it is said to have immune stimulating properties. If you are interested in purchasing the Lumie Bodyclock, take advantage of my special offer of book a reflexology treatment  before 10th December and receive 15% off the Lumie Bodyclock Iris 500 visit my webpage http://www.yolandareflexology.com for more information on treatments.



  • My forth point is to reduce stress! Living a busy, fast-paced lifestyle, being always on the go or constantly stressed can take its toll on our health leaving us suspeptible to illness or disease. It is so important that we don’t allow ourselves to get to that point and give our body the care that it deserves. There are numerous techniques to try to help reduce stress, one being reflexology which can really help promote relaxation, reduce stress and relieve tension. Please also see my blog post ‘stress! Let go, relax, unwind’ for more helpful information on ways to reduce stress.
My reflexology treatment room



  • Exercise is my last point and is not something I particularly enjoy doing, however it will make you feel good and help to maintain good health. Exercise does not need to be intense workouts at the gym as even daily brisk walks can help!




Oh dear, she’s got Chicken Pox

A few weeks ago chicken pox was spreading through my daughter’s nursery like wildfire   and I knew it would only be a matter of time before she got it. That day came and I felt quite relieved as I have heard that it is easier to get it when young. However my daughter had a rather nasty case and although luckily they didn’t itch much, she was literally covered head to toe with them and even had them in her mouth! She experienced a lot of discomfort so I decided to do a bit of research on natural remedies to help soothe and heal the spots. The remedies seemed to be beneficial as the chicken pox scabbed over quickly and healed well. Please note that this is by no means medical advice, just my experience and my intuition as a mother, of what I thought was right to do for my child.


Oatmeal baths

Organza bag filled with oats for the bath


I gave my daughter oatmeal baths every day as I discovered that apparently oats can help a number of skin ailments and can be very soothing. I added porridge oats to an organza bag (you can use a sock or a pair of cut tights if you don’t have the bags) and also added a couple of drops of lavender and tea tree oil for their antibacterial, healing properties. I ran the bath and dropped in the bag of oats and essential oils and squeezed it a few times, then waited for the bath to turn a milky colour. I let my daughter soak in the bath for about 10 minutes then patted her skin softly with a towel afterwards.


Calendula Hypercal Cream


Some of the spots really aggravated my daughter so I
applied a bit of Nelson’s Hypercal cream to them. Although on the packaging it states that the cream is ‘natural first aid for cuts and grazes’ it really did help to soothe her pain.




I have a family member who is a homeopath and she recommended a remedy for my daughter. The following night after giving her the remedy she had a temperature and was in most discomfort, it could of been her body reacting to the remedy and beginning its healing process as the next day she no longer had a temperature and appeared a bit better.

If you are interested in finding a homeopath check this website for a registered practitioner in your area www.britishhomeopathic.org



To help boost my daughter’s immune system I kept products containing sugar away and gave her foods such as homemade soup containing garlic, onions, sweet potato and carrots. She couldn’t eat much as the chicken pox in her mouth were really sore and stung whenever she ate so I had to give her very bland foods such as porridge and yogurt. I also put a drop of lavender in a glass of water and asked her to swirl it around her mouth and then spit it out to help speed up healing the chicken pox in her mouth.



Being a reflexologist I gave my daughter some reflexology to help relax and calm her and one night it even helped her to drift off to sleep!

Reflexology is a natural, complementary health therapy safe to use on all ages. Check out my webpage for more information on reflexology treatments in London http://www.yolandareflexology.com


Coconut Oil FullSizeRender.jpg

As the spots began to crust over, after a bath I gently rubbed coconut oil over her spots as it is said to be healing for the skin and contains antibacterial properties.



All in all  and happy to say, she healed remarkably quickly without any scars!



Reflexology and Me!

Reflexology is a complementary health therapy that involves the technique of applying pressure to reflexes most commonly on the feet but also the hands or face. The reflexes are said to correspond with different parts of the body, for example the left foot corresponds with organs, glands and nerves on the left side of the body whereas the right foot corresponds with the right side of the body. Massage and pressure applied to the reflexes has a corresponding effect throughout the whole body, this works to stimulate the body’s healing process, encourages a sense of deep relaxation and in turn brings about a state of balance and wellbeing.footmap-plantar

Benefits of Reflexology

The main benefit of reflexology is that it encourages deep relaxation, relieves tension in the feet and body and in turn reduces stress. When we fail to manage our stress levels it can compromise our immune system and leave us more prone to illness and disease, our blood vessels also tighten and restrict blood flow, circulation can become sluggish which can all disrupt the body’s natural balance.

There are over 7,000 nerve endings in our feet which send messages throughout the whole body, reflexology stimulates the nerves in our feet which then helps us to feel relaxed, our nervous system calms, blood flow, circulation and oxygen levels improve, energy flows and the body begins to start it’s healing process to bring back a state of balance.

How has Reflexology helped me…

Going through a stressful time and feeling like my hormones were out of balance due to Polycystic ovary syndrome, I experienced my first reflexology session, which I loved, fell asleep during and felt so relaxed!

I only managed to fit in one reflexology treatment a month but even felt like that made a difference to my health. I used to be a very anxious person and got extremely stressed out very easily but felt that reflexology gave me that time to relax, let go, eradicate tension and focus on calming my breathing, which later developed into a regular habit. I also noticed that my cycle began to regulate which previous to having treatments was all over the place! I feel that having regular reflexology played a ripple effect on my life, I began to want to take care of myself and my health, I started eating healthily, exercised (well attempted to) and allowed myself time to relax, all of which improved my overall wellbeing.

Why did I decide to become a reflexologist?


Finishing my degree in sociology and going back to my job in customer services, following maternity leave I decided that after 10 years that I needed a career change! I always considered myself a ‘people person’, have a passion for complementary health therapies and after feeling the positive effects of reflexology I thought to myself, wouldn’t it be great to put my skill and passion into helping others.

After studying at the prestigious London School of Reflexology, where I was trained by the amazing Louise, Keet, author of The Reflexology Bible, I gained my diploma and have been working as a reflexologist ever since. I am very passionate about my job and I am often more than amazed at the wonders that reflexology does. If you would like to experience reflexology please visit my website for more information http://www.yolandareflexology.com or contact me via Email: yolanda.reflexology@gmail.com or Telephone: 07583572190. I provide reflexology in Muswell Hill and also mobile around London, in the comfort of your home or place of work.


Stress! Let go, relax, unwind

Stress and anxiety are very common and I’m sure you have experienced either or both at some point of your life. Anxiety is that feeling of dread, feeling that something bad will happen. Whereas stress is a physical response to danger and threat. For many of us stress and anxiety affect us on a daily basis and it is estimated that 50 to 75% of visits to the doctors are related to stress or emotional upset.

When we are stressed our bodies respond by releasing hormones such as cortisol as part of the fight or flight mechanism. The over production of these hormones when chronically stressed can take a physical and psychological toll on our health by manifesting in our bodies in various ways. Asthma, insomnia, high blood pressure, IBS, chronic pain and fibromyalgia are all examples of health conditions that may be related to long-term stress, which is why it is so important to take control and find solutions to manage our stress levels!


 I used to get stressed and anxious very easily so I’ve put together 15 points which many  have and still do help me let go, relax and unwind! 

Write things down It can become a repetitive and destructive habit allowing problems and things that we need to do roll over and over in our mind. It sounds so simple but making ‘to do lists’, writing a diary or just writing how we feel really helps to offload things and take them off the mind.

Meditation/Mindfulness Both can be really effective with bringing inner peace, by calming the mind and changing thought patterns. Don’t be surprised when you try for the first time, your mind wonders and you think about what you’re going to eat for dinner later. Meditation and mindfulness takes practice but when you get the hang of it, it should really help.

Be social Sometimes all we need is a good laugh with the people we love, make the effort and catch up with that friend you haven’t seen in ages. If you need to make friends there is a website called www.meetup.com with lots of groups you can join, which may bring opportunities to make new friends!

Dancing, Music and Singing are great tools to relieve stress, anxiety and tension and there are several studies that have been carried out to suggest so! Sing on your own in the shower, join a choir, listen to music, make music, go to a concert, play ‘just dance’ on the wii with friends, whatever you like, it helps!

Complementary Health Therapies Part of the reason I decided to train as a reflexologist is because it really helped me when I was going through a stressful time. The technique of reflexology is gentle pressure applied to reflexes on the feet, hands or face, with the aim of bringing about a state of deep relaxation and also stimulating the body’s healing process. Check out my webpage for more information www.yolandareflexology.com

Food It’s important to ditch certain foods as they can impact negatively on us by increasing feelings of anxiety and stress. Caffeine, alcohol and processed foods high in saturated fat, salt and refined sugar do us no good. I will write up another post on the subject of food, in the near future.

Bach Flower Remedies consist of a diluted solution of flower extracts that work to promote emotional healing. Altogether there are 38 different remedies that are said to rectify various negative emotional states. Rescue remedy (available in Boots and most health shops) is great when experiencing an onset of shock, anxiety or panic.

A good nights sleep is essential especially  when stressed or anxious, as it helps to deal with things a lot more easily. However many people when stressed can experience insomnia and find it difficult to shut off. Creating a sleep routine such as no technology an hour before bed, having a warm bath, using essential oils such as lavender or frankincense and drinking a cup of herbal tea containing ingredients such as lemon balm, camomile, passion flower, lavender or valerian can really help you wind down.

Exercise has so many benefits and is especially beneficial when stressed or anxious. During stressful times as well as cortisol, adrenaline rises and excess glucose pours from the liver. Exercising, going for a run or brisk walk helps to use up excess adrenaline and glucose levels, plus lowers stress levels. It is great for overall health and wellbeing and also stimulates the release of endorphins.

Yoga and Pilates are both great for releasing stress, calming the mind, relaxation, grounding and gaining a sense of balance. When going to classes I felt helped me to control my breathing, quiet my mind and actually relax, however I have found it hard to keep up the motivation and find time to go to classes but have been lucky enough to meet an excellent yoga teacher, who gives private classes in the comfort of your own home! Check her out www.merakifitness.co.uk

Eradicate the main cause of stress yes I know, easier said than done but ask yourself what is the main cause of stress in your life? Is it a bad relationship, being around the wrong crowd, stuck in a horrible job, your own disruptive behaviour….?  Whatever it is, if you can try to find steps to find an alternative route and let go.

Professional help If things are getting on top and seem to be never ending, seek support by going to your GP or other healthcare professional. Counselling, Cognitive behavioural therapy and Talking therapy can be very effective. Hypnotherapy can also help tackle the cause of stress or anxiety and work with different techniques to help you feel a lot calmer and relaxed.

Self Care is so important and something a lot of us do not give ourselves enough of. Feelings of guilt often arise of putting ourselves first but just remember that there has to be an equal balance of things going out and coming in. I was once told that you can not pour from an empty cup and how true is that! Do something that makes you feel good, it doesn’t have to cost money, can be a walk in the park (there are so many beautiful green spaces in London), a trip to the cinema, a pamper day, buying yourself something nice or if you have the time and money to do so a holiday or even a day away somewhere nice !!!

The media Our brains process so much information daily through sources such as the TV, radio, internet (social media) and newspapers. A lot of the information that we process is frightening, negative and problematic. I recently went abroad to Cuba where the only access to internet was to buy a wifi card in limited places. Therefore I barely touched my phone and did not access any social media, I had no idea what was going on around the world for the duration that I was there and it felt good!  Why not try one day of not going on social media or checking out the news. 

Reading is a great tool for relaxation! I used to love reading however in the last few years have not had the time to pick up a book and read for pleasure, this is something I’m currently working on! Self help and motivational books can really be inspiring and helpful, I will post a list of books that I have found effective soon!