Crafting Your Step by Step Skin Care Routine

It’s important to look after your skin; after all, it faces a lot throughout the day. Giving your skin the attention it deserves will help it to look its best, prevent skin problems, and leave you feeling filled with confidence. By far the best way to look after your skin is to build up a step-by-step skin care routine. A skin care routine can be broken down into three main parts: cleansing, toning and moisturising. But everyone’s skin is different. So, when building your own step by step skin care routine, there are a few things to take into account.

Crafting Your Step-By-Step Skin Care Routine

Before delving into your skin care routine, you should first consider your skin type. The four most common skin types are dry, oily, combination and normal.

• Dry skin can feel tight, and be more prone to flaking and wrinkles.
• Oily skin can be prone to comedones (blackheads), papules/pustules (spots) and is often shiny.
• Combination skin can have a smooth, healthy texture, but dryness can still affect certain areas, and oiliness can affect the t-zone (forehead, chin and nose).
• Normal skin is generally well-balanced skin. The t-zone (forehead, chin and nose) may be a bit oily, but overall sebum and moisture is balanced and the skin is neither too oily or too dry.

Skin care products are not one-size-fits-all. So knowing your skin type will help you pick the right products. Your full skin care routine should involve a morning and evening routine.

Morning Skin Care Routine

Your morning skin care routine should always start with cleansing, clearing away any sweat, oils and dirt from the evening. You would then use an acid toner at this point, suited to your skin type. Toners have come a long way from just simply removing traces of dirt. The more ‘traditional’ products containing alcohol, known for stripping the skin of its natural oils and drying out the skin seem to be a thing of the past. Now there is so much choice out there with so many beautiful ingredients your skin will love.

Next, you apply your serums and/or oils. If you use a few, layer them thinnest to thickest. However, if you’re new to a skin care routine, ease yourself in. If you start applying lots of new active ingredients to your face at once, your skin won’t thank you for it. Ease yourself in, add one new product at a time and take it from there. Next, eye cream. Always apply this before your moisturiser, otherwise the product won’t be absorbed as well. You can then apply your moisturiser to lock everything in. Finally, but most importantly, your SPF needs to be applied every day (whether you are inside all day or outside) as this protects you from UVA and UVB rays.

Evening Skin Care Routine

Your evening skin care routine should always start with a double cleanse, the first cleanse clearing away any remaining makeup, sweat, oils and dirt from the day. The second cleanse is to cleanse deeper into the pores, removing any remaining dirt as well as SPF, as this takes a bit more time to wash off properly. You can then proceed as in the morning routine (without SPF). Your serums/oils would differ for day and night, but these vary so much depending on your skin concerns.

Skincare has become quite overwhelming for many over the last few years with just too many options, leading people to feel completely lost. It doesn’t need to be complicated. This is why I have created a basic skincare routine for you to follow. If you are unsure what your skin type is or what brands/products to use, please contact us. We are happy to help!

Treat Yourself and Your Skin at The Wellness Sanctuary

Building up a step-by-step skin routine is a great way to keep your skin healthy at home. But to really pamper your skin, you could try a facial treatment from a professional.

The tranquillity of The Wellness Sanctuary makes it the perfect place for an invigorating skin treatment. A qualified therapist will be able to draw on the very best natural products, tailored to your skin type. You’ll also be able to bring this knowledge into your own step by step skin care routine. Not only will your skin feel healthier, but you’ll be relaxed and invigorated. So, to kickstart and complement your skin routine, treat yourself to a facial at The Wellness Sanctuary.

Can Massage Help Relieve Sciatica Pain?

Sciatica pain can be intrusive and disruptive for those who are dealing with it. Irritation or compression of the sciatic nerve, found in the lower back, is what causes this pain. Firstly, this pain is felt as it radiates downward from the back. From here, it can pass through the buttocks and finally, down the front or back of the thighs and lower leg. Generally, this pain affects only one leg, but it can affect both; sometimes numbness will follow.

Posture is often a factor in sciatic pain, as it can flare up whilst you are sitting, standing or bending the spine. This can make work uncomfortable; but there are ways to relieve the pain. A massage for sciatica pain is one way to reduce the symptoms of this uncomfortable condition.

Therapeutic Massages for Sciatica Pain

The sciatic nerve is often triggered by pressure from another part of the body that is pinching or irritating it. This is where a massage for sciatica pain can help. The nerves that emanate this pain lie deep inside the muscle tissue. It is these deep muscles that often apply pressure to the sciatic nerve. As well as this, they can form tight nodules that create painful trigger points.

This is what makes a deep tissue massage such an effective treatment for sciatica pain. It targets tight areas that are deep into the muscle.

The therapeutic techniques of massage can help loosen, stretch and lengthen these deep muscles. The application of massage to lower back and thigh muscles will make them less likely to trigger pain or irritate nerves. At the same time, it can improve the general function in the legs.

A massage for sciatica pain will also greatly improve circulation in the back and legs. The hands-on techniques of massage will stimulate your blood vessels deep into the tissue. This improved circulation will get oxygen and nutrients to areas of soreness, aiding the healing process.

As well as this, a deep tissue massage can also relieve stress, and is a completely natural treatment. All in all, a massage will relieve pain whilst giving you time to relax and enjoy some “me time”.

Relaxation and Relief at The Wellness Sanctuary

It’s clear that there are many benefits to deep tissue massage. The combination of pain relief and relaxation can help get you feeling like yourself again. With effective relief from sciatica pain, you’ll be able to get back to working and relaxing in peace. But, to get the best results from a massage for sciatica pain, you will want to work with a professional, fully-qualified massage therapist.

This is where The Wellness Sanctuary can help, thanks to our qualified massage experts and wide array of holistic massage treatments available. The Wellness Sanctuary provide a range of targeted massages with techniques tailored to your particular needs. Contact us today to find out more.

5 Reasons Why You Need an Anti-Stress Massage Treatment

More and more people are using stress relief massage to improve the way they feel, both physically and mentally. Now more than ever, many of us are struggling with our mental health; but this kind of stress can affect our bodies, too. Our muscles tighten, our posture suffers and we don’t breath as we should. An anti-stress massage is one of the most effective ways to relieve these symptoms.

Here at the Wellness Sanctuary in mid-Suffolk, we provide an oasis of calm where people can relax and unwind. Our dedicated team are trained in a range of massage therapies, to relieve both physical pain and mental stress. Read on to discover some of the amazing ways you can benefit from stress relief massage.

Eliminate toxins

Swedish massage is a gentle massage technique applied to soft tissue and muscle to aid physical and mental wellbeing. One of the effects of this type of massage is the elimination of toxins. These are chemicals that accumulate in us over time, and they can impair our body’s ability to function properly. Normally they are released via the kidneys or sweat glands. But when a build-up occurs, the process becomes less efficient and the toxins increase. Therefore, massage therapy improves circulation and helps the body to release toxins more quickly.

Improve your posture

In the course of our jobs, many of us are forced to sit for long periods of time. This causes our spine to become more compressed. In an effort to compensate, the muscles in our back will contort out of position. The result is bad posture, as well as pain caused by nerve fibres and blood vessels becoming trapped. Massage relaxes the muscles and relieves pressure on the nerves and blood vessels. This in turn reduces physical discomfort, along with the mental stress it can cause.

Breathe better

When our spine is compressed we tend to lean forward more. This can cause our chest cavity to become compressed as well. In addition, this can affect our lungs, and result in shorter, more inefficient breaths. If we’re not breathing properly, we’re not sending as much oxygen around our bodies. This is yet another cause of stress – one that a stress relief massage can eliminate.

Relax

The stresses of work and everyday life cause our muscles to become tense. The knock on effect of that is further stress. The act of massaging the affected muscles generates natural heat. This causes the tense muscle fibres to loosen up and become more relaxed. When we are physically more relaxed, our mental stress levels are automatically reduced.

Feel good

Serotonins are natural chemicals present in our bodies that affect the way we feel. Anxiety and depression have been shown to be linked to lower levels of serotonins. Massage therapy is known to increase the levels of these chemicals, therefore reducing those feelings of anxiety and depression. Regular massage therapy reduces physical and emotional stress and improves mental wellbeing.

Here at the Wellness Sanctuary we’re ready to help. Please don’t hesitate to give us a call for more information or advice.

Massage Therapy: The Key to a Better Night’s Sleep

A good night’s sleep, and a healthy sleep routine are essential parts of a healthy lifestyle. But with the hectic pace of modern life, we can often be tempted to skimp on a good slumber. Not only can lack of sleep have bad consequences for physical health, but it can also affect mental well-being. A bad night’s sleep can greatly impact work performance, leading to increased stress that can feed into insomnia. This can create a harmful cycle that needs breaking. Whilst taking steps to improve your physical health can positively impact your sleep, holistic massage therapy is another effective path to better sleep.

The Nocturnal Benefits of Massage Therapy

Whilst it might seem unexpected to some people, massage has long been a route to better sleep. In fact, a baby massage is a common technique used to help children sleep. With massage therapy proven to help people relax, it’s logical that this relaxation can lead to better night’s rest. The therapeutic release of serotonin triggered by a massage will increase calmness. As well as this, a massage can help distance people from their day to day worries. When receiving a massage, you are taking some time out to concentrate on your own wellness. This increased relaxation can mean fewer intrusive bedtime worries.

There are a wide variety of massage techniques that can help achieve improved sleep. Swedish massage and a deep tissue massage are two gentle, slower massages that are sure to encourage relaxation. With their focus on relieving the stiffness and pain found in the deeper layers of the muscles, tension is sure to be released. But improved sleep is even one of the benefits of a sports massage. Engaging in lots of physical activity can lead to injury. As well as this, regular use of muscles can create areas of tight muscle tissue, commonly called trigger points. A sports massage can target these trigger points, to relieve soreness and tension. Thanks to a massage, pain will be less likely to disturb your slumber, giving you a much happier, healthier, and better sleep.

A Proven Route to Better Sleep

Studies have shown massage therapy to be a remarkably powerful technique in combatting insomnia. Trying out a series of massages could be a good drug-free way to combat insomnia before escalating treatment. Even more recent studies have found other targeted forms of massage effective in relieving the symptoms of other sleep disorders. Ultimately, holistic massage therapy’s combined emphasis on physical and mental well-being makes it well suited to improving the calmness required for a solid night’s sleep.

A trip to The Wellness Sanctuary could help you achieve a better sleep. For a range of massage services simply contact us today. Our expert massage therapists are always happy to discuss your requirements.

What is Holistic Therapy? 10 Benefits of Holistic Massage

What is holistic therapy? The answer to that question begins with the word holistic, which means whole. In other words, holistic therapy addresses physical, mental, and spiritual wellbeing, to encourage a healthy and balanced human whole. For example, a wide range of therapeutic, hands-on massage techniques are used to encourage this physical and mental harmony. Nowadays, the importance of combined physical and mental well-being is well recognised. This gives even more reason to try out the classic techniques of holistic therapy, which have developed harmony across the mind, body and soul for centuries.

The Techniques and Physical Benefits of Holistic Therapy

Holistic massage draws on a wide range of established massage techniques, and Swedish massage is often incorporated into holistic therapy. An Indian head massage is another popular massage used as part of holistic therapy. This pressure-based massage focuses on the upper body, shoulders, neck, and head. In addition, a natural face treatment is also a much-loved holistic therapy technique, as it encourages healthier skin and alleviates tension. Therefore, as holistic therapy is aimed at the whole, the benefits of holistic treatment reinforce one another. Many of the following physical benefits go hand in hand with mental well-being:

• For many people, holistic therapy improves sleep patterns. This is because a relaxing massage will loosen your muscles, encouraging a more tranquil slumber.
• An Indian head massage can ease regular headaches, giving you the physical tranquillity you need to think clearly.
• With your muscles loosened by a hands-on massage, your blood flow will increase. This improved circulation has a range of benefits that extend well beyond physical health.
• A massage can help the body reduce the toxins in its muscle tissue, providing relief from muscular pain.
• With positive physical and mental effects, a massage will reduce tension, leaving you feeling more relaxed. So, you will shed tension you didn’t know you were holding on to.

The Mental and Spiritual Benefits of Holistic Therapy

By nurturing physical well-being, holistic therapy makes clear the way to mental and spiritual harmony. Holistic massage mirrors the physical benefits of massage in its mental benefits:

• The therapeutic sensations of a massage will cause the release of endorphins, a feel-good hormone.
• With improved sleep and increased metabolism, you’ll feel increased energy throughout your daily activities.
• Holistic therapy has the potential to relieve the symptoms of depression with its relaxed relationship between therapist and patient.
• Massage therapy has been shown to combat anxiety, taming the fight or flight response and alleviating symptoms.
• Holistic therapy also provides a space to distance yourself from the hectic rush of daily life. This rest can boost your mental clarity, to help you make better decisions in your personal and professional life.

Considering this wide range of physical and mental benefits, it’s clear that holistic massage therapy lives up to its name. In other words, with physical benefits reinforcing good mental health, and mental benefits like reduced stress reinforcing physical health, holistic therapy promotes an integrated approach to well-being. The experts at The Wellness Sanctuary can help you find a holistic approach right for you. Get in touch today to find out more.

The Beauty Benefits of Facials: Prescriptive Facial Treatments for All Skin Types

Have you been looking to enhance the appearance of your skin? If so, a professional facial treatment could be an excellent idea. Not only is this a very relaxing experience, but you will be able to enjoy a healthy and radiant appearance in no time at all. Let’s take a look at some of the benefits of facials, and how prescriptive facials can provide amazing results.

What are Some of the Advantages of a Facial?

There are several reasons why you might wish to obtain a facial. Here are some of the most common:

• Rejuvenating facials can help to smooth your skin by removing dead surface cells.
• Dry skin can be moisturised; offering a more youthful appearance.
• Specific conditions such as blemishes, scarring or discolouration can be reduced.

Facials are also very relaxing; a nice bonus to keep in mind.

What is a Prescriptive Facial?

How would you define your skin? Is it prone to dryness or do you suffer from oily or combination skin? Just as there are many different skin types, you also have a variety of facials to choose from. Opting for a customised facial is the best way to address any unique problems that you may be experiencing. This also offers a more personalised touch, so you can be sure to enjoy results tailored to your complexion. Let’s look at some of the prescriptive facial treatments provided at The Wellness Sanctuary.

Facial Benefits for a Variety of Different Skin Types

Here are some of the most common types of facials based around your type of skin:

• Deep cleansing facials for oily skin or blemishes.
• Hydrating facials if you have extremely dry skin.
• Brightening (exfoliating) facials if your skin appears “dull”.
• Anti-ageing facials to deal with small lines and wrinkles.
• Facials designed for extremely sensitive skin.

One of our professionals will help you determine which of these treatments is the most appropriate. Keep in mind that there may also be times when a therapist will use a combination of the methods outlined above in order to provide truly unique solutions.

Choosing Customised Treatment Options

The best way to enjoy the facial benefits mentioned above is to speak with one of our team members and to schedule an appointment. If you are unsure which facial treatment would be most suitable for your skin type, the experts at The Wellness Sanctuary are always here to help. Contact us today for more information or to book your appointment.

Is a Deep Tissue Massage the Best Massage For Back Pain?

Pain and discomfort in the back are certainly no laughing matter. For some of us, this condition can become so severe that it limits our mobility on an everyday basis. One of the main issues is that the back is comprised of numerous muscle groups. So, obtaining an effective form of pain relief can be challenging. However, there are numerous options to consider if you are sick and tired of feeling sick and tired. One useful method involves massage therapy; specific techniques which focus upon the deeper tissues. What benefits does a targeted massage for back pain have to offer in terms of pain relief?

A Targeted Massage for Back Pain

Deep tissue massage involves a professional placing a controlled amount of pressure upon areas that are causing you discomfort. Through the use of strokes and finger movements, it is possible to reach muscles located deeper within the body. If you are suffering from chronic pain and other superficial techniques have not produced results in the past, a deep tissue massage for back pain could be the ideal solution.

What is the Difference Between this Approach and Other Types of Massages?

As the name suggests, a deep tissue massage will require the professional to apply a greater amount of force in comparison to other methods, such as a Swedish massage. Although this might feel slightly strange during the first session, massaging deep tissues is an excellent way to loosen up muscles that have become cramped or strained. Also, the sessions themselves may last longer than other massages (normally between 60 and 90 minutes). Only professionals should perform this type of deep tissue massage therapy. It is important that your massage therapist has a significant amount of training, as well as an in-depth knowledge of the human anatomy.

What Areas Can Benefit from a Deep Massage?

These massages are used to provide pain relief to particularly stubborn areas of the back; especially those muscles found deep within the body. Some examples include the lower lumbar region (such as the quadratus lumborum and the posterior muscles found around the hip). It is also possible to experience improvements if you have been suffering with pain in your upper back, shoulders, elbows, or neck. The main takeaway point is that deep massages will help to loosen up the surrounding muscles in order to provide a significant amount of pain relief. Some conditions which can be alleviated with this type of massage include (but are not be limited to):

• Repetitive strain injuries
• A sudden (acute) injury
• Chronic conditions that have existed for years
• Previously injured muscles

The good news is that back pain relief is closer than you think when you visit The Wellness Sanctuary. If you wish to free yourself from back pain and discomfort, please take a moment to contact us. One of our massage therapists would be happy to discuss your individual requirements.

Beat Anxiety and Boost Your Mood with Massage Therapy

The majority of us will experience stress and anxiety from time to time. Some will experience mild symptoms, while others could truly suffer. From extremely tense muscles to insomnia, there are a number of physical impacts of these feelings. An alternative therapy for stress and anxiety is massage! Still, can a massage make a difference for anxiety sufferers? What effects might you notice if you have a massage for anxiety and stress-related issues? Let’s take a look at some of the reasons why massage often produces amazing results.

What Advantages Does a Massage for Anxiety Have to Offer?

A massage for anxiety is intended to enable your body to relax on both a physical and a mental level. Whether you are looking for stress relief, or if you have been hoping to reduce muscular tension, there is no doubt that you will experience beneficial results from a massage.

While feelings of stress and anxiety are actually part of the human condition, we need to keep in mind that they can quickly overtake our daily lives if left unchecked. This may lead to tense muscles, headaches, shortness of breath, or even more serious conditions such as high blood pressure or obesity. A professional massage for anxiety has been specifically developed to help alleviate such negative symptoms and to restore your body back to its normal balance (known as homeostasis).

Are There Different Types of Massages for Anxiety?

A massage for anxiety can be provided in several forms. This will depend upon the physical state of your muscles, your perceived level of pain, and what you are ultimately hoping to achieve. Some common variations of a massage for anxiety include:

– Deep tissue massages
– Sports massages
– Shiatsu (a form of acupressure based on traditional Asian medicine)

Of course, it is always wise to speak with a professional massage therapist. We will be able to offer advice and guidance on the best type of massage for your individual needs.

Massage Therapy in Ipswich: Achieving a Mental and Physical Equilibrium

A massage for anxiety can provide calming feelings, promote sound sleep and help to reduce the production of stress-related hormones such as cortisol. In the same respect, a massage will help to relax tense muscles, increase circulation throughout the body, reduce inflammation, and enhance your flexibility. There are a huge number of benefits for both your physical and mental wellbeing.

However, it is still up to you to take the first step down the road to recovery. Our team at The Wellness Sanctuary specialises in massages for anxiety; particularly Swedish massages. Have you grown tired of dealing with stress? Are you desperately searching for some form of anxiety relief? If so, we are only a phone call away. Please contact us to schedule an appointment so that you can begin to enjoy life once again!