BALLINCOLLIG · 2018-08-03 · Everyone at Ballincollig Health and Wellbeing is qualified,...

Are you Pelvic Floor Aware?...

Quality SleepMenopause

FeatureAcupuncture & Teenagers

also inside...

Vol: 2 Issue: 4 August 2018ContaCt: 087 177 0804

Your FREE monthly community health and wellbeing magazine

Connecting you with your local health servicesworking together to improve mental, emotional and physical health in our community

Ballincolligimproving Mental, Emotional & Physical Health in our community!

FreeHealth & Wellbeing

@Bcollighealth /ballincollighealthandwellbeing

Your health & wellbeing

should be your number one

priority, nothing is more

important

welcome

Be well, be happy,

Catherine Hassett – [email protected]

087 177 0804

(Cover Photo: Alexandra W Supernak, Superphysiofit, demonstrating her pelvic floor work.)

Meet the Team…Dr Fiona Barry AcupuncturistTel: 085 121 6217Email: fionabarryuk@yahoo.

co.uk

Esther-Anna Bennett Music TherapistTel: 087 905 9846Email: ea_bennett@hotmail.

com

Quay Co-opTel: 021 431 7026

Ann-Marie Cosgrove Neuromuscular

Physical TherapistTel: 087 672 3803

Claire Dunniece Registered Yoga

TeacherTel: 085 771 4431

Elke Hasner Community MidwifeTel: 087 252 5771

A Healthy Hand Colm & Ann O’ ConnorTel: 087 220 8420/ 086 814 1858Email: colmahealthyhand@

gmail.com annahealthyhand@

gmail.com

Mona Bowen Parent Mentor (IARM)Tel: 087 657 7072Email: [email protected]

Dr. Jess Lynch Wellness & Success

CoachTel: 086 817 0285

Dr. Benjamin Martin ChiropractorTel: 021 487 8465

Deirdre Murray GM Home Instead

Senior CareTel: 021 500 2190Email: [email protected]

Jen O’CallaghanNutritional Therapist/ Health & Wellness Coach

Tel: 087 760 5242

Niall O’Callaghan Speaker/Coach/

Fitness InstructorTel: 087 221 1622

Ciara O’ Neill Dentist & Specialist

OrthodontistTel: 021 481 0535

Olive O’Riordan Accredited Counsellor

& SupervisorTel: 087 666 8163

Alexandra W SupernakCORU Registered Chartered Physiotherapist

Tel: 089 433 4090 (Mon & Fri)

Email: [email protected]

Catherine Hassett Accredited

Practitioner Coach (IIC&M)

Magazine Founder & Editor

Tel: 087 177 0804Email: ballincollighealth &wellbeing@gmail.

com

Everyone at Ballincollig Health and Wellbeing is qualified, professional,

insured, passionate and local. It is extremely important you feel

confident in and trust the practitioner you choose to help you. The team

here at the magazine are on your doorstep and will give you the best

possible care. Robert Cheeke

To the August issue of Ballincollig Health & Wellbeing. Once again, we have a jam-packed magazine for you; full of detailed, empowering information to help you to make positive choices about your mental, emotional and physical health and wellbeing.

One of the reasons I started this magazine was to help people make empowered choices about their health and wellbeing. I knew there were many practitioners, services and groups out there to help people in our community of Ballincollig, but I also knew that many people were slow to use them, due to lack of knowledge or trust. Trust comes with information and familiarity; every practitioner in this magazine is qualified, insured and passionate. We are very lucky to be surrounded by such professional, passionate people. Every month they work hard to create content that they believe will help you to understand their service better. If there is someone in the magazine you think may be able to help you or a loved one, but you are unsure, just pick up the phone and ask your questions and connect with the person. Our practitioners have a wonderful network around them and if they think they are not the person for you they can refer you to a more suitable service. Remember, there is always someone that can help.

Our feature this month is, “Living Naturally with Menopause”. Our practitioners offer many natural options to help you to live with this life stage, with ease. We will be hosting a workshop on this topic in October here in Ballincollig, in the wonderful new ESSENTIAL WELLNESS, The Centre of Complete Wellbeing, just opened in Old Town House. The date is to be confirmed but we will keep you informed of the details here in the magazine and on Facebook.

We hope you enjoy the August issue, until next time,

2 Ballincollig Health & Wellbeing

www.healthandwellbeingmagazine . ieBallincollig Health & Wellbeing 3

Are you Pelvic Floor Aware?Hi everyone,

I hope all is great with you all and you enjoyed the warm and sunny weather!

I am pleased to announce that in August I will be moving my Superphysiofit Women & Men's Health Physiotherapy Clinic to Ballincollig. I am delighted to be able to offer my Physiotherapy in Women’s and Men’s Health service at Essential Wellness, the Centre for Complete Wellbeing" An exceptional place that Catherine, Fiona and Claire have opened up recently!

HOW DO I KNOW IF I NEED TO SEE A PELVIC FLOOR PHYSIOTHERAPIST?

Look at the list below first:

THE MOST COMMON TyPES OF FEMALE PELvIC PROBLEMS:• Any pelvic or low back

associated pain including tailbone pain, pain with intercourse, and abdominal pain

• Prenatal and Postpartum discomfort and education including birth preparation and C-section recovery

• Stress/urge leakage (incontinence), urgency, and overactive bladder

• Constipation and urine retention related to pelvic floor muscle over-activity

• Irritable bowel• Painful bladder syndrome

and Interstitial Cystitis• Pelvic organ prolapse, post

hysterectomy rehabilitation,

and mesh/sling procedure recovery

• Pelvic Inflammatory Disease and Endometriosis associated pain

• Abdominal pain associate from surgery, scarring, or unknown reasons

• Weak abdominal muscles or muscle separation (diastasis recti)

• Hernia and hernia repairAND THE MOST COMMON TyPES OF MALE PELvIC PROBLEMS:• Stress and urge leakage

(incontinence), overactive bladder, urgency and incontinence related to BPH or post prostatectomy

• Prostatitis and Chronic Pelvic Pain Syndrome

• Erectile Dysfunction (ED) including ejaculation mistiming and pain

Refer to above list of what “Women’s Health Therapy” can treat for other appropriate diagnoses I treat.

Now, if you experience any of the above you know you need to see me.

Since moving to Cork in 2007 I have worked in Ballincollig and Togher community and Nursing homes. In private and public hospitals in both Cork and Dublin. I began my own practice in 2009 part time. I have attended a wide range of post graduate courses to develop my skills but always had particular interest in Obstetrics, Pelvic Girdle Pain in Pregnancy.

3 years ago I chose to focus my clinic on Women’s and Men’s

Health. I have made it my life's goal to help my patient to overcome pelvic problems and pain. The fact is that people suffer for years before they seek physiotherapy help! Incontinence (urinary leakage), increased urgency and/or frequency, pelvic pain and pre and postpartum (before/after delivery of a baby) discomfort do not have to be accepted as a part of your everyday life. Leaking during work outs, running, squats, and Cross Fit are not “normal” and can lead to further pelvic problems including prolapse of the bladder, uterus, or rectum.

WHAT TO ExPECT AT yOuR PELvIC FLOOR PHySIOTHERAPy vISITYou will have an in-depth, private, one-on-one evaluation. The evaluation will include your history, postural, muscle, and nerve assessments, and movement analysis.

For people with pelvic floor dysfunction, vulvar pain, pelvic pain, and/or incontinence, an internal examination may be completed to assess directly PF muscle strength, range of motion, and flexibility.

Based on the results of my assessment, I will recommend a treatment programme that has been specifically developed for you. We will discuss this in detail.

Treatment options for your

problem may include internal PF manual therapy techniques dry needling, manipulation and joint mobilizations, soft-tissue work, modalities, biofeedback, and breathing and muscle re-education as well as home programs.

The plan is to allow quicker return of normal function. My goal is to help people become partners in their health and rehabilitation, encouraging and giving them the tools to manage their health.

Get in touch to book an initial appointment:

Alexandra W SupernakChartered Physiotherapist

Tel: 089 433 4090Email: superphysiofitclinic@

gmail.com @Superphysiofit on FB

Web: www.superphysiofit.weebly.com

YOUR EXPERT:Alexandra W. Supernak


Interpersonal communication… ..."A life unexamined is a life not worth living" Socrates What comes to mind when you hear the word retreat, to withdraw? To pull back? Take flight?

Escape? Head for the hill? A place to go to be alone?

The Dictionary gives the examples above; however, the word RE-TREAT for me means to retreat inward.

Certainly not to withdraw or take flight as the dictionary suggests. When we withdraw from ourselves we start to relate from a place outside oneself. We may begin to personalise what others say. We hear it about us, rather than staying separate. However, re-treat in and come from a place of consciousness, with support to allow for reflection that everything we do, feel, and respond, IS ABOUT US, FOR US, AND BELONGS TO US.

If I were to support a different use of the word retreat what would that look like? A place to be alone which may sound like a nice place and at times we may need

to have this space (remembering we are always where we need to be at any given time). However, to retreat to a place to have this alone time certainly works for a while but it is when we come to re-treat inward in relating to oneself and in relationship with others we begin to treat ourselves from the inside out rather than outside in.

Mona BowenParent Mentor (IARM)

Tel: 087 657 7072Email: [email protected]

For one to one Mentoring,Support with parenting oneself while

Parenting Children

YOUR EXPERT:Mona Bowen

...Walk, Jog or run in the Park!Ballincollig parkrun is a free, weekly, timed 5km run or walk in the beautiful surroundings of the Regional Park, Ballincollig, Co. Cork. Whether you run, jog or walk the course, it doesn’t matter how fast you go, what matters is taking part and we welcome people of all abilities and all ages.

Since we began in June 2016, Ballincollig parkrun has brought over 3,600 participants to the park, with an average of 250 runners & walkers each Saturday.

If you are new to parkrun, then all you have to do is register first on our website to get a barcode. You then print your barcode and bring it along each time you attend.

You can find all the details about registering on our website; www.parkrun.ie/register. You can also check out all the information for Ballincollig

at www.parkrun.ie/ballincollig

parkrun is entirely organised by volunteers, our Hi-Vis Heroes; if you would like to get involved by volunteering some time, just email us at [email protected]. We need 20+ volunteers each week to make sure it goes as smoothly as possible.

Keep up to date with Ballincollig parkrun news by liking our Facebook page www.facebook.com/Ballincolligparkrun/ and you can also follow us on Twitter: @bcolligparkrun

Ballincollig

See our article, “Ask the Expert” on Page 15 for more information about Lee valley Walking

Joyce Meyer

Joe Anne Photos


I believe the greatest gift you

can give your family & the

world is a healthy you

www.healthandwellbeingmagazine . ie

Ballincollig Further Education & Training

Centre134 Castle Park

021 4878899/086 8808057

OPEN DAYTuesday 4th September

9am-12.30pm

All Welcome!

Ballincollig Further Education & Training Centre…...at 134 Castle Park. We work mainly with adults who left school early and are now looking to return to education.

We provide 1-1 tuition for adults who need support in reading, writing and maths. This means that you can learn at your own pace, at a time that suits you.

We also offer a whole range of courses from including Computers, Social Media, Art & Craft, Personal Development, Communication & English. Classes are delivered from beginner’s level to NFQ level

3 so there is something to suit almost everyone.

Our centre and class sizes are small and all tuition is provided in a relaxed friendly environment. Our courses are funded by Cork Education & Training and are free to all students. The service is confidential.

If you would like to find out more, drop into 134 Castle Park or call Sarah on 021-4878899 or 086-8808057 for details.

Ballincollig Health & Wellbeing 5

Ageing is universal...we

are all growing older and

each day brings another

day of experience gained

Growing Older Together with Strength, Confidence and Joy.In March 2017 Westgate Foundation launched its 3-year strategic plan which is anchored in the vision of growing older together with strength, confidence and joy. We live in a world where age is presented as something to be avoided, feared and resisted. Why is this? Where are these negative messages and stereotypes coming from? … Very often they are coming from the worlds of advertising and marketing that seek to idealise being young to sell a whole range of anti-ageing products. This is all founded on the myth that ageing is negative. The reality in fact is that for many people older age is experienced as a time of freedom, confidence, increased time for family and friends and the opening up of a whole range of opportunities for enjoyment and social connection.

At Westgate Foundation we actively work to foster this positive approach to growing old. Ageing is universal……we are all growing older and each day brings another day of experience gained. We should be able to live in a world that celebrates each day of life given to us and that values the wisdom, strength and perspective that comes with growing older.

Let’s not succumb to false advertising and negative stereotyping. We can use our voices and our vision to show that ageing can be a powerfully positive and joyful journey.

Westgate Foundation,West Village, Ballincollig

Tel: 021 487 3648Email: westgatefoundation@gmail.

comWeb: www.westgatefoundation.ie


A Teenager’s Response to Acupuncture…Acupuncture isn’t the first line of treatment that parents usually think about for their teenagers’ ailments. Yet when they do they are often surprised by the results. Teenagers respond particularly well to acupuncture because their bodies are energetic hot beds, undergoing dramatic changes in response to hormonal changes. These years then, from child to adult, are a fantastic time to rebalance the system if it goes awry in some way, so that the issue doesn’t become established and isn’t brought into adulthood. This was really brought home to me recently by a very interesting case that that was presented to me.

About 3 months ago I received a phone call from a very worried Dad. His 14-year-old son, Stephen*, was very sick and himself and his wife didn’t know where to turn. Having undergone a host of medical tests and investigations, including MRIs, nobody was any the wiser about what was going on with Stephen, and he was getting worse. Stephen’s initial complaint was stomach pain, which had commenced some 2 years earlier. He began getting debilitating cramps and felt very unwell much of the time. So, his Mum changed his diet and looked at

some alternative therapies, both of which provided some relief. However, Stephen’s energy levels began to plummet. An avid sports man, Stephen eventually had to give up all physical activity as he barely had enough energy to get through the school day. And then the headaches started, along with neck and back pain. Now Stephen was missing chunks of school and his quality of life was severely compromised. Despite countless tests nothing showed up as being medically wrong with Stephen. It was at this point that Stephen was brought to see me for acupuncture.

It was clear from the very first treatment that Stephen was going to respond well to the acupuncture. When someone so young is that unwell you always proceed with caution, so I only used 3 different acupuncture points that day. The effect during treatment was profound. Stephen’s body began to vibrate, and he broke out in a cold sweat. Despite this he slept for 45 minutes while the needles were in place. That night Stephen slept for over 16 hours and it was the first time in months that he woke up refreshed. The headaches were much less, and his back and neck felt a lot better. Each treatment brought more of the same, a

profound reaction to the needles, followed by a profound step in his recovery. And he slept through every treatment!

After just 4 treatments Stephen was free of headaches, musculoskeletal pain and his stomach cramps had all but disappeared. His energy levels normalised, and he started back training. I have seen him twice more for maintenance treatments and at his recent visit he was able to tell me that he had played in his first match. After nearly 3 years of ill health it is a joy to now see a vibrant and energetic teenager.

How our bodies respond to puberty is very much an individual thing. During this time our systems are literally in overdrive so if we are challenged with an illness or another stressor at this time then our bodies can overreact. Indeed, our bodies can overreact to the extreme changes that are happening even normally, as in the case of acne or painful and heavy periods for girls. But the positive side to this extreme is that, if treated, it can normalize very quickly, and the effect can be life changing.

The issues that teenagers present with are varied. I have successfully treated migraines,

headaches, neck and back pain, digestive issues, insomnia, acne, menstrual issues, anxiety and depression. Treatment is primarily based on acupuncture but in the case of musculoskeletal issues I sometimes use Gua Sha and cupping also. These techniques are fantastic when dealing with such problems as ‘text neck’, which I am seeing more and more frequently.

*Stephen is not the patient’s real name. Patient and parental consent was given to discuss Stephen’s case.

Dr. Fiona BarryPhD BSc Lic Ac MBAcC

Comhar Acupuncture & Wellbeing Clinic

Essential Wellness, Old Town House, Main Road,

BallincolligTel: 085 121 6217


YOUR EXPERT:Dr. Fiona Barry

Welcome to

We are a national parent-to-parent support charity run by volunteer parents. Our motto is education and support for parenthood. We provide information to parents enabling informed and empowered choices about pregnancy, childbirth and breastfeeding. We welcome all families not just breastfeeding ones.

In Ballincollig, we host a joint coffee morning with Ballincollig Sling Meet on the 4th Tuesday of every month in Ballincollig Rugby Club from

10.30-12.30.

We also have a weekly buggy walk in the Regional Park on Thursdays at 10.30am – meet by the red gates off main car park and coffee after.

For details of all our activities across the city/county please see www.cuidiucork.net or look us up on Facebook - Cuidiú Cork (group) / Cuidiú Cork Page.

We have lots of lovely non-profit group friends as well, check out their websites/Facebook details below for more info on meets. They have plenty of support to offer locally and lots of experience to share.

Baby wearing Ireland www.babywearingireland.ie – FB: BWI Cork Sling

Library and BWI Ballincollig Sling Library

Cloth Nappy Library- www.clothnappylibraryireland.ie – FB: Cloth Nappy Library Cork

Friends of Breastfeeding www.friendsofbreastfeeding.ie – FB: Friends of Breastfeeding – check out their Buddy system

La Leche www.lalecheleagueireland.com – FB: LaLecheLeagueCorkCityAndMidleton

Irish Multiple Births Association www.imba.ie – check out their FB group of same name and also Cork Multiples Club.

Finally, don’t forget to join the Facebook groups: Ballincollig Mums (and Dads), Ballincollig Parent & Baby/Toddler Group and Breastfeeding in Ballincollig to link up with local parents.

Alexie Uí Laoghaire, Cuidiú Cork Secretary



MEnOPAUSE, what you might not think of...The trick to hot flushes that works most of the time is the wonderful sage, however, some women experience hot flushes induced by histamine as opposed to hormones. If you are stressed ( as most of us are, and especially during this period), prone to drink a lot of caffeinated drinks and eat junk food (which you should reduce by the way), if you get very bad reactions to insect bites or are susceptible to prickly heat, it is likely that your histamine levels are high and cause hot flushes. In this instance, you should choose nettle, alongside vitamin C, to reduce them. If you are particularly stressed out, anxious, irritable or suffering from mild depression, avena sativa might be a help. Coming from the calming and soothing oats, it will gently help you to relax. Valerian may also help, especially if you find it difficult to sleep at night. Dong Quai is not very well known

but has been shown to help relieving menopausal symptoms in many ways. By regulating oestrogen levels, it can help reducing hot flushes, insomnia and fatigue and has a potential role in strengthening the bones, therefore preventing or slowing down osteoporosis.

Also, do think of your liver. Your liver, amongst other functions, regulates blood sugars, cleans the blood (getting rid of toxins), improves gut movement and nutrients absorption through the production of bile, store iron and vitamins A, D, K and B12, support hormonal balance... All those functions play a role, more or less direct, on the way you might be affected by your menopause. Make sure you take it easy on your liver and give it some support every so often. Milk thistle is usually a good help, or apple cider vinegar.

There are many more ways to help you through your menopause. Pop into us any time, on top of more advice we have lovely comprehensive booklets from A. vogel to give away. Also, Sarah from A. vogel (date to be confirmed, so check our Facebook page!) and Aisling from Wild Nutrition, will be in store on August 22nd, if you want to get more specialised advice. (Quay Co-op)

LIvIng nATURALLYwith


Menopause is a time of change…...and, while some people embrace the challenge posed by a change, others find change daunting. Remember, you can help yourself prepare for and adapt to the changes that happen around this time!

By definition, menopause is the date of the 1st day of the last menstrual period. It is therefore a specific event. Perimenopause is the time of change before and after this date when oestrogen levels drop. For some women, many physical and mental symptoms develop in response to this change. For others, the change is barely noticed!

Apart from the physical fact of changing hormone levels, some women struggle emotionally and socially with the concept of losing their fertility. They may see themselves as less feminine or as having “lost” their role as a mother. The timing of menopause also means that it often coincides with either the challenge of raising teens, or, with

“empty nest syndrome” as family move on. Women may also need to take on the responsibility of caring for elderly relatives thereby adding stress levels.

Just becoming aware of the potential pit-falls and acknowledging that it is not easy for everyone will help. You don’t have to be Superwoman!

As with any change, I can help you identify the strengths, resources, supports and self-care actions that you can use to help you get the most out of this stage of life. By focusing on the positive aspects, you too can become one of those people who embrace every change! (Dr. Jess Lynch, Wellness & Success Coach)


MEnOPAUSE... ...What is true for you? One could say it is a natural occurrence for all women between the ages of 47 and 55. Which brings into question; why is it that this is not the case for all women? I have spoken to many women about menopause that have never experienced any symptoms yet for many others, symptoms seem endless.

As a woman that went through menopause at the young age of 34 (due to surgery), I found myself post-menopause by the age of 40. Could I say this was a natural turn of events? This begged another line of questions for me,

how is it this has happened for me? What is it that I need to look at? Do I look at it from literal point of view? or do I look at it as being about me, in a symbolic way?

I chose to look at it from a symbolic place; which raised a lot of questions for me. I needed to pause and reflect. This pause from (or reflection on) my everyday life became a huge challenge for me because I was also consumed with many physical symptoms. Reflecting symbolically on all the symptoms and taking time out for pausing, for me, meant for the first

time I began taking care of and giving myself the space to look back at the years and my story to the age of 34. This changed my energy surrounding the sigma and the fear I had of the dreaded menopause. It opened opportunities for me it gave me a new-found freedom and joy to look deeper. It became a time in my life to see the truth in a different light. If I had lived the menopause literally, I would never have seen the light, as fear cannot live in the dark only truth can and truth heals. (Mona Bowen, Parent Mentor)


nutrition and MenopauseIn the years leading up to menopause, your egg supply diminishes and your ovaries produce less oestrogen. The hormone changes that happen around menopause affect every woman differently.

WHEN MENOPAuSE OCCuRS, THE PRIMARy SyMPTOMS yOu'RE LIkELy TO ExPERIENCE ARE:• Hot Flushes • Vaginal Dryness • Menstrual Irregularities • Depression, Mood Swings • Increased abdominal fat and

weight gain • Insomnia and changes in

sleep quality • Thinning hair and dryer skin • Going to the bathroom more

oftenAn unhealthy diet and lifestyle can aggravate some of these symptoms. Making a few changes to your diet, increasing exercise and managing stress can ease the way through the menopause as well as keeping you healthy in the long term. I have many clients who are going through the menopause and have successfully managed

a lot of their symptoms through foods, stress management and exercise.

In this programme we need to look at eating a healthy, hormone balancing diet. Also, we look at stabilising your blood sugars as if you are on a blood sugar roller coaster it can increase some of the symptoms of menopause.

HERE ARE JuST A FEW THINgS yOu CAN START WITH:Water - vital that you keep hydrated always, but especially through menopause. Water helps to regulate your body temperature, helping to relieve hot flushes and night sweats. It’s also important to deliver nutrients around the body and eliminate wastes.

Increase your daily fibre through increasing your whole grains, fruit and vegetables. Fibre is important for bowel function.

Herbal Teas are great and easy to take. Try some Sage tea, it helps to control hot flushes and night sweats. Dandelion helps with water retention and nettle tea improves absorption of minerals such as calcium and magnesium.

Increase your Food Sources of Phytoestrogens: Foods such as Chickpeas, lentils and flaxseeds.

Reduce your daily Caffeine load as it can stimulate hot flushes.

Make sure you are getting exercise 4-5 times a week and include some weight bearing to help prevent osteoporosis.

Stress is a major source of hormonal imbalance; therefore, it is important to reduce the stress levels in your everyday life with some daily rituals. Yoga, meditation, tai chi are all good practices for reducing stresses. (Jen O’Callaghan, Nutritional Therapist)


Menopause, Yoga & You.Did you know that there are many different types of yoga? Some are fast and energetic, others are slower and deeply restful. We can find a different style of yoga to suit not only every life stage but sometimes every different stage in the day!

Yoga is the perfect way to reduce and even eliminate the frustrating physical and emotional effects of menopause. It greatly helps to regulate hormones, reduces hot flushes and night sweats. The soothing nature of the practice and calming result on the nervous system helps to ease anxiety and irritability.

I consider yoga to be a practice for life, so you can start at absolutely any stage. It is important for us to

connect with our body and learn how to find health and balance at all ages. Having an existing regular yoga practice or embracing a new one will help you navigate through both perimenopause and menopause. Yoga strengthens us to be able to cope with change in our lives both mentally and physically.

Reclaim balance and peace in your life by trying a gentle and restful restorative class. Rather than focusing on stretching the body, in restorative yoga we find ease in our postures using blankets and cushions. The effect is a blissful class with vast effects on lowering blood pressure, clearing brain fog, balancing hormones and improving respiration and circulation.

Take each day as it comes and choose a practice that fits your life and suits your needs. If you would like to discuss the different

class options and find the best fit for you feel free to contact me on 085 7714431. (Claire Dunniece, Cork yoga with Claire)


Menopause and Acupuncture…...Simple treatments & Self Care!Albert Einstein put it best when he said, “Experience is knowledge. All the rest is information.” This certainly rings true for me when it comes to the menopause. At the ripe old age of 47 (closer to 48 now) I’ll be honest and say that the menopause certainly wasn’t on my radar. I was too busy with work, kids and life in general, to be giving it any thought and besides, I still feel like I’m in my 20s! But during the Spring of last year I found myself really tired…make that exhausted! I suddenly seemed to be struggling with things that I normally handled easily. I began to dread the days where I worked late, and it took longer to recover from them. I felt like I couldn’t think straight. My, normally, sharp and focused mind seemed blunted. I felt like I was wading through treacle in my head. Added to that, I wasn’t sleeping. I would fall into bed exhausted and totally crash out, only to find myself tossing and turning a couple of hours later and wide awake from about 4am. There were times when I could have cried as I faced into another day exhausted before the day had even begun.

I wasn’t faring too well on a mental/emotional level either. I felt anxious a lot of the time and sometimes a bit of paranoia crept in. I worried about things that normally wouldn’t bother me at all and my life suddenly seemed overwhelming and complicated. I found myself shouting at my kids and being very easily irritated by people. What was wrong with me? It took a blip in my menstrual cycle that summer for the penny to drop. I still remember

the shock as realisation dawned that the reason I had been feeling this way was because I had entered menopause! Surely, I was too young? I certainly wasn’t ready! I didn’t ‘feel’ old enough!

We tend to think of menopause as a finite thing, the time when our periods stop, and indeed that is how it is medically defined. We forget that it is a gradual process, a journey, whereby our reproductive system slows down and eventually grinds to a halt. I describe it to patients as puberty in reverse…and look how all over the place we all were during puberty! While the average age for women’s periods to stop is 51, the process has started long before that. And this is why it can catch us by surprise. Having had kids later in life many of us are finally concentrating on our career and when we are just getting into our stride, this hits. And we are ‘in it’, truly ‘in it’, before it even dawns on us as to what is happening.

Some women sail through menopause, but it was obvious that I wasn’t going to be one of them. So, I began practicing what I preach. I started treating myself with acupuncture, I prescribed Chinese Herbs for myself. I cleaned up my diet and began to actively take care of myself more. The difference was profound. I felt immediately better after the first one or two acupuncture sessions. I finally slept! It didn’t take long before I was back to my old self.

The journey is still going on (I missed

another period last month) but now I’m a happy and willing participant. As long as I do my maintenance session of acupuncture and take the herbs all is good. I have no symptoms other than a couple of nights of running hot just before my period. What I do have though is a new understanding of the women that come to see me to be treated for menopause. Or the women that come to me complaining of some of the other 30+ symptoms that can happen during menopause but are totally unaware that that is what is going on for them! I now treat these women with a totally different approach. I share my story with them and there is often profound relief when they realise that they aren’t ‘losing it’ or it isn’t all ‘just in their head’. Menopause is a natural process, a tough one for some, but it can be made a lot easier by some simple treatments and self care. (Fiona Barry, Acupuncturist)


Cranial Sacral Therapy & Menopause...Menopause can be a challenging time in a woman’s life.

Physical changes trigger common symptoms like ‘hot flushes’ but the mind can also be affected.

The realisation that your fertility is coming to an end can be difficult to accept.

Cranial sacral therapy can be very helpful for many menopausal symptoms.

Certain areas in the cranium respond extremely well to the gentle touch of the Cranial therapist and stresses and

"Living Naturally with Menopause"

WORkShOPA Day of Natural Strategies & Therapies to help you through the years before, during & after Menopause, brought to you by BALLINCOLLIg Health & Wellbeing

At ESSENTIAL WELLNESS, The Centre of Complete Wellbeing,

Main Road, BallincolligOctober 2018 - Date to be confirmed.

Further Details will be announced in next months issue & on our facebook page.

imbalanced are addressed and released.

CST can be beneficial for

symptoms like migraines and headaches, fatigue and sleep disorders also. (Elke Hasner, Homebirth

Midwife & Craniosacral Therapist)


A Word from The Physio…Physiotherapy and vaginal Health in Women with Menopause

Menopause (from Greek meno―month, pasis―stop) is defined as a definite stop of the menstruation. This physiological condition takes up to 40% of a woman’s life (considering life expectancy to be around 80 years in industrialised countries) and it is very important as it causes profound changes in women’s health. Menopause causes 57% - 67% of all the sexual dysfunctions that a woman may suffer during her life, this is reflected in the changes in satisfaction, excitation, lubrication,

desire, orgasm and dyspareunia.

The main objective of pelvic floor physiotherapy is the vaginal health recovery together with the increase of knowledge and proprioception, improvement in muscle relaxation, muscle tonification, the increase of the elasticity of the tissues and desensitisation of the painful areas. Physiotherapy treatment is used to achieve established objectives and could include manual therapy; functional

training (coordination, strength, muscle resistance, flexibility, relaxation), mechanical, physical or electrotherapy agents. The role of pelvic rehabilitation is to improve the tone and strength of the muscle fibres in order to achieve the increase of motor units, improve muscle excitation frequency and the increase of muscle mass. Physiotherapy can help women at this stage in their lives alleviating the symptoms and improving the quality of life. Apart of the treatment received

during your visit and exercise prescription, depending on your problem you might be prescribed with the following:

By consulting your PF Physiotherapist before using or purchasing any of these products, you can be sure to use the correct product at the safest manner.

See references at www.superphysiofit.weebly.com (Alexandra Supernak – Physiotherapist)

• A. Vaginal Dilators • B. Vaginal Cones • C. Vaginal Balls • D. Pelvic Toner


Taking care of your child’s smileHOW DO WE PREvENT DECAy IN OuR CHILDREN’S TEETH?Tooth decay is caused by sugar.

It is not the amount of sugar that your child eats or drinks that influences the amount of tooth decay, it is the number of times a day they have sugar. Brushing teeth after eating sugary foods does not prevent decay.

Each little bit of sugar causes an ‘acid attack’ on the teeth. Acid attacks cause tooth decay.

TIPS TO AvOID TOOTH DECAy;1. Keep sugar to mealtimes and avoid sugar in

snacks. Healthy snacks include fresh fruit, veggies, crackers, cheese, plain yoghurts.

2. Be careful with the drinks that you give your child. Most people know that fizzy drinks are bad for teeth, but diluted drinks and fruit juices also have sugar in them, even those labelled ‘no added sugar’ or ‘low sugar’. Even if you dilute the drink until it is very weak, the sugar that remains will cause an acid attack on the teeth. The best drinks for teeth are milk and water. A baby should not be put to bed with a bottle of

any drink other than plain water. Even though milk is very good for us, having milk sitting in your baby’s mouth all night will result in decay on their teeth.

3. Read food and drink labels and remember; the higher sugar is on the list of ingredients, the more sugar there is in the food. Sugar is often ‘hidden’ by manufacturers by giving it another name, e.g. glucose, sucrose, fructose, lactose, agave, corn syrup, dextrose and many more.

WHy DO WE WANT TO PREvENT DECAy?Because a hole in a tooth will eventually hurt, and nobody wants their child to have pain.

If not treated, decay in teeth can develop into an abscess.

An abscess in a baby tooth can damage the adult tooth that is developing beneath every baby tooth.

If a baby tooth must be taken out and especially if it is lost much earlier than it should be, it can result in problems in the positioning of the adult teeth.

So, look after your child’s teeth – baby teeth do matter, even if they will eventually fall out.

Ciara O’ Neill, BDS MSc MOrth RCS Ed.,

Dentist and Specialist Orthodontist, Classis Lake Retail Centre.

Tel: 021 481 0535

Men of Ballincollig, Yoga is for YOU! Have you ever thought about starting a yoga practice? Perhaps you have been recommended yoga but really don’t know where to start? Concerned that you are not flexible, or you’ll be the only man in the class?

I am here to tell you that MEN DO YOGA!!! While it is no secret that yoga classes tend to be frequented more readily by women, men of all ages have equally as much to gain from a practice. Take a look at 66-year-old singer Sting who practices yoga regularly and the health

benefits are obvious!

WHy SHOuLD yOu START yOgA? • Your whole body will get a

work out. You do not need to be flexible at all. During a typical yoga class each part of the body is targeted, and you will be surprised to find

that your upper body and core will get stronger and your back will thank you!

• Stress relief. One of the key benefits from yoga. Many men are suffering from stress, anxiety and burnout. The breath connection and relaxation aspect of yoga gives you a healthy way to let go of that stress and recharge yourself.

• Improve your concentration and performance at work, your home relationships, gain more energy and begin to feel great!

The benefits are infinite, and you only need to find the right class for you. Men are welcome in all my classes. See my website for my weekly schedule. A men’s only 6-week course commences in

September, contact me for more details.

Check out all my new summer courses and classes all now running from Ballincollig’s newest and most beautiful studio; Essential Wellness, Old Town House, Main Road. Booking is essential, see my website or contact me for more information.

Claire DunnieceRegistered Yoga Teacher

Tel: 085 771 4431Web: www.corkyogawithclaire.ie

YOUR EXPERT:Ciara O’neill


YOUR EXPERT:Claire Dunniece


Music Therapy… ... for Family CareI have written many times before about music therapy working for people who have themselves, suffered through trauma, injury or illness. Within families, members can be exposed to upsetting events that are completely out of their control. This makes their lived experience multi-layered which can and may include the impact of past traumas, current family difficulties and wider societal factors

for example poverty, inequality and racism.

To care for someone in this situation I would apply theories from Systemic Psychotherapy to my Music Therapy approach. Systemic Psychotherapy looks at the relational contexts that people live in and sees difficulties as being generated in those contexts rather than residing inside the person. Using this approach, the client and therapist would

look at the client’s family, neighbourhood, culture and society in an attempt to understand and change behaviours.

The goal to achieve out of this process is solution-focused ideas. In therapy certain narratives about the client will reveal themselves. It is the Music Therapist’s job to highlight the persons strengths from these narratives, focusing on those moments when

their problem was not so bad. Using whatever resources were involved in these moments and realistically building on them so the client will have support outside of the music therapy. Together we would use music as a resource in the client’s social life which fits with the systemic idea of helping to develop people resources. This approach can be used for sibling care, someone whose living with a family

member who has special needs or a person in their home who is abusive.

Esther-Anna Bennett (M.A M.T., B.Mus., reg.

IACAT)Tel: 087 905 9846


YOUR EXPERT:Esther-Anna Bennett

Start by Disliking your Body a Little Less….“I HAvE HORRIBLE THIgHS”“I HATE THIS FLAB ON My STOMACH”“I NEED TO WORk ON My ARMS, I HATE OF THEy LOOk IN STRINg TOPS”These are just some of the things I hear in the gym daily. Most women and me for that matter, will almost always find something that they want to change about their body.

My answer to these requests can sound a bit out there, I often say ‘how about disliking your body a little less. Sounds a bit mad I know. But it works.

To build a better-looking body, or one you simply feel great occupying, the magic happens when you change your perspective from what most people do to something that’s helpful.

‘When you transition from “for f***k sake, I have to work out

more and eat better because I hate how my body looks”

To thinking like this: “I’m going to work out and eat well to feel incredible, to get stronger and to invest in my health”.

Transitioning from the former mindset to the latter makes the process of building a healthier, better looking body enjoyable. Working out and eating well becomes something you get to do and is no longer something you must do. What you do to feel good instead of what you do because you dislike your body.

Many women try using body hatred as a fuel to transform their body. But this fuel isn’t useful. Trying to ‘hate your way “to a better body turns exercise into punishment and lead to an unhealthy relationship with food from trying to avoid ‘bad foods’ and vowing to eat only “diet

friendly” good foods.

If you feel like you’ve been fighting against your body, adjust your perspective so you can more effectively get positive results. Forget about trying to get rid of the fat on your stomach or legs or other parts you may dislike and focus on doing things that are enjoyable or at the very least, empowering. Go to the gym to get stronger, not to burn calories.

If you need help adjusting your perspective, why not book in with us for a free assessment. We like to focus on health and making exercise enjoyable. We look at adjusting your current diet, not eating chicken and broccoli until it’s coming out your ears. We like our clients to focus on how they are feeling instead of standing on the ‘sad step’ every single morning. We focus on changing lifestyles, not losing 20 pounds in 4 weeks only to rebound back

up 2 weeks later. Change your perspective, invest in your health and start loving your body today.

For more information or to book in for free assessment call or text 085 855 6635.

Fitz FitnessThe Exchange House,

BallincolligTel: 021 481 0830

Web: www.fitnesscork.ie



person who is semi-retired or retired. Just call to our Centre for full details. We are a registered charity. We are fully insured, and we have room for more members. Members have choice of over 40 Programmes. There is no upper or lower age barrier. You can reside in any area if you are retired or semi-retired.

Tel: 083 860 8324Email: [email protected] office is open Monday – Friday 10am – 12noon and 2pm -4pm

Floor 3, CastleWest Shopping Centre, Main Street, Ballincollig, Co Cork. Daily-Weekly-

Monthly Programmes available at our Centre

FACEBOOK – byrnenoelactiveretirementballincollig

Active Retirement Ballincollig…

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get some good quality sleep ….Achieving better sleep can lead to many health improvements. Now we hear more and more of the importance of getting a good night’s sleep. Here are some tips to help.

Watch what you eat and drink

Don't go to bed hungry as it may wake you in the middle of the night. Or don’t go on a full stomach as it will cause discomfort which might keep you up. Limit how much you drink before bed, to prevent trips to the toilet. Try a tryptophan rich snack to help aid sleep – foods such as milk, oats, bananas. Taking Chamomile or valerian tea before bed can also help aid sleep.

STICk TO A ROuTINEDo the same thing each night to tell your body it's time to wind down. Go to bed and get up at the same time every day. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night.

INCLuDE PHySICAL ACTIvITy DAILy Regular physical activity can promote better

sleep. Take care it’s not too late or too close to bedtime, as this might just energise you and prevent you from falling asleep.

gET COMFORTABLEMake sure you are comfortable. A good mattress and pillow can contribute to better sleep. Consider using black out blinds or earplugs if issues with light or sleep.

MANAgE STRESSBefore bed, jot down what's on your mind and then set it aside for tomorrow. Maybe take a warm bath or shower, read a book, or listening to relaxing music.

Minimise using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that use before bedtime interferes with sleep.

Jen O’CallaghanNutritional Therapist

Health & Wellness CoachTel: 087 760 5242

Niall O’CallaghanSpeaker & Coach

Fitness InstructorTel: 087 221 1622

Web: www.everydaynfw.com

YOUR EXPERT:Jen O Callaghan

YOUR EXPERT:niall O Callaghan

AuguST PROgRAMMEWednesday 1st - Family Barbecue at the Allotment at 7pmMonday 6th - Cinema Club at Reel Cinema at 6.30pmWednesday 8th - Breakfast Club at The Plaza at 11amMonday 13th - Day Trip Club to Kells Bay at 10amMonday 13th - Men’s Club at Oriel House at 8pmWednesday 15th - Coffee Morning Club in Tradehouse at 11amWednesday 15th - Committee Meeting at the Centre at 12noonMonday 20th - Day Trip Club - Cork Harbour Tour at 11amWednesday 22nd Members Meeting at the Chapel Gate Café at 12noonWednesday 22nd - Luncheon Club at the Chapel Gate at 1pmMonday 27th - Day Trip Club to Dirty Nellys at 11amFriday 31st - Afternoon Tea at Oriel House

Daily Activities Programmes include: Pitch & Putt, Tennis, Swimming, Walking, Table-Tennis, Relaxation, Meditation, Bingo & Board Games, Knitting & Natter Club, Friendship Club, Singing Club, Chess Club, Computer Club, Snooker, Outings, Hotel Breaks, Holidays, Horse-riding, Dance Club, Cycling Club. We are taking a break from Indoor Bowls until September.

For all information on the above contact the secretary at 083 8608324 or any Committee Member.

There are no daily or weekly attendance or service charges at Active Retirement Ballincollig. Transport available for our activities. Membership is open to any



Is coaching for me?Some people see coaching as the preserve of the elite. In reality, coaching is for everyone!

Coaching is about creating a change for the better. What change could you make to improve yourself or your circumstances? For the elite few, it may be to climb Everest or become a billionaire. For most of us “normal” people, more modest goals will make a massive difference to our lives and health.

What would it mean to you to find an exercise that you enjoy and which you could fit into your current schedule?

By how much would your emotional and spiritual well-being be enhanced if you allowed yourself more time for silence?

Who would you become if you worked on your self-confidence and shared your amazing ideas at work?

How much more time (or energy, or money) would you gain if you left that bad habit behind?

For every positive change you make in your life, there will be a “ripple-effect” around you. Think carefully about who else would benefit from the change you make. Think about a society where everyone is working to improve themselves and the world around them.

It’s time for change!

Dr. Jess LynchTel: 086 817 0285

Facebook: Wellness and Success Coaching with Dr Jess Lynch

Website: www.wellnessandsuccess.ie (E-mail through the website)

reader rewardCut me out and take me to a practitioner featured in the magazine and receive your reward for being our reader and for staying local.

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YOUR EXPERT:Jess Lynch

hOME BIRTh - A Safe OptionResearch shows that a midwifery led home birth is a safe option for normal risk mothers. Together with the HSE and 5 other midwives, I deliver a high-quality home birth service here in Cork since 1990.

The service includes:

-Ante natal visits (some in your own home). I cover dietary advice, checking your and your baby's vital signs, birth and breastfeeding preparation, parent classes, as well as preparing you and your partner for the birth in a holistic way.

-On call for labour calls 24/7. I carry emergency medication and oxygen, there is a second midwife present and the ambulance service is on standby.

Waterbirth is a popular option. I provide a pool for rent and a pool pack with accessories.

-Post natal visits are spread over 2 weeks with new-born heel test included as well as information on breast feeding, vaccinations, pelvic floor exercises, etc.

This service operates alongside GP and hospital visits, with a designated hospital consultant.I help you and your partner discover your own way of birthing your baby in the safety of your own home.

For further information please visit my website:

www.corkhomebirth.ie or www.hse.ie - Home Birth Services

Elke HasnerRM SECM IBCLC CIMI IPEN

Tel: 087 252 5771

YOUR EXPERT:Elke hasner

WomensAspergers

fit right in

C O R K

G R O U P

A support group based in Blackrock of

women who have aspergers or who feel

they might be on the autism spectrum

EMAIL [email protected] call 089 459 77 30 for more information about this

supportive group who meet to chat, laugh and learn.

/CorkWomensAspergersGroup

WomensAspergers-A3-061016.qxp 05/10/2016 23:50 Page 1


Healthy isn't a goal...

it's a way of living


DO YOU DRIvE FOR A LIvIng?If the answer is yes, you may find that you are stiff or sore in areas that may be seizing up from being in the one position for a long period of time, i.e. the neck, back, hamstrings, quads or glutes, these are all known for causing problems.

From dealing and listening to my clients, I have been able to help them with these issues, through regular massages or Neuromuscular Therapy Treatment depending on what is required. They have come back to me time and time again as they can see the benefit almost instantly and now know the benefit of maintaining regular sessions to keep them comfortable in their daily lives.

So, there’s no need to suffer in silence, the benefits totally outweigh any reason for delaying that you might be

concerned about and you are in a much better position to deal with life once the problem has been treated.

I can get into those knots and free them up for you, especially the ones you don’t even realise are causing you problems.

For Appointments contact:

Ann-Marie Cosgrove NMTTel: 087 672 3803

or find me on Facebook

YOUR EXPERT:Ann-Marie Cosgrove

Ask the Expert:Q: I’d love to join the Lee valley Walking group but I’m not sure that I would be able for it and would I hold others back? Maria

A: HI MARIA, yOu’RE NOT ALONE. THIS IS PROBABLy THE MOST FREQuENT QuESTION I gET FROM BEgINNERS ENQuIRINg ABOuT JOININg THE gROuP.Getting started can often be the most difficult step (pardon the pun). If you can get over that one you’re well on your way.

Lee Valley Walking is a professional and personal service which provides a variety of different levels for different abilities. Your ability is assessed on an initial easy walk, one-on-one if necessary and you’ll then be fitted to a group based on that experience.

Levels vary from easy walks from 3k to 5k for those who simply wish to stay mobile. Hikes of up to 10k including very moderate hills enable people develop their fitness levels and hiking skills. The longer hikes and bigger hills help people further develop those skills and provide challenges for those already on their way to a good level of fitness.

It’s all about encouraging and supporting people on their journey and fitting people to the right level to get them started.

It’s been a very busy year here with lots of new members and as we’re coming close to the end of our membership year (and feeling generous) a taster membership of €20 is offered for individuals starting off, enabling them to avail of members’ rates until September 30th.

Catherine Ketch Lee Valley Walking; Catherine has guided walks in Ireland and abroad since 1999. Through the Lee Valley Walking Group, she has introduces lots of people to hiking and offers opportunities for the more experienced to participate in small group hikes.

Contact Catherine on [email protected] or 087 223 1225 for more. Ts&Cs apply.


What makes Juice Plus Omega blend so special?Juice Plus+ Omega Blend is a plant-based combination of the omega 3, 5, 6, 7 and 9 fatty acids, derived from seeds, fruits and algae. The oils are minimally processed. In contrast to other omega food supplements available on the market, the omega 3 fatty acids in Juice Plus+ Omega are not derived from fish! In a highly modern process, the valuable oils are encapsulated in a vegan capsule derived from tapioca starch. Juice Plus+ Omega Blend is: 100 % GMO-free, gluten-free without artificial colouring,

aroma, and preservatives and kosher certified. For more information on Omegas and other Juice Plus products, please contact Colm.

Colm O’ ConnorTel: 087 220 8420

Email: colmahealthyhand@gmail.

com

YOUR EXPERT:Colm O’Connor

@Bcollighealth /ballincollighealthandwellbeing @Bcollighealth /ballincollighealthandwellbeing

give your pregnancy the best chances… It is often talked about pregnancy and baby's health, but little is spoken of conception and the factors involved in successful conception, yet 1 in 6 Irish couples experience difficulties in conceiving. 10% of the world women population are affected by infertility or subfertility (less than normal fertility). Ireland is the third European country with higher fertility rate behind France and Sweden, but those rates are not enough to sustain population growth without migrations taking place, fertility rates still being under 2.1. Fertility issues are not simply confined to women but also highly depend on men, both sexes must therefore make efforts to make changes in their lifestyle and diet. In her book "your pregnancy Nutrition guide", Henrietta Norton, nutritional therapist who specializes in fertility and pregnancy, and co-founder of Wild Nutrition supplement range, recommends couples start making changes in their diet at least 3 months before starting trying to conceive. This would:• ensure an optimal

fertilisation, optimum sperm count as well as eggs and sperm quality and efficiency

• help regulate hormone balance and cycle regularity,

• support a healthy pregnancy and minimise the risk of gestational diabetes,

• optimise milk production after birth and reduce post-natal depression.

A good diet 3 months prior to conceiving also provides the growing baby with the best possible building blocks

and environment for his/her development, thus helping to reduce the risk of chronic health conditions later in life.

In her book, Henrietta recommends eating a colourful, mindful and balanced diet, with proteins and healthy fats at every meal, rich in wholefoods, low in sugars and transfats. Try to eat local and in-season vegetables to maximise the nutrient value of your food.

Supplementation is not necessary but can support the diet, considering that the quality of

ingredients on most of our shops' shelves may not be optimal (sprayed, picked too early, travelling long distances...).

Aisling from Wild Nutrition, will be in store on Wednesday, the 22nd of August, for mini-consultations. You can also get

Henrietta's limited-edition book when purchasing the supplement Bespoke Food Grown Pregnancy and Pure Strength Omega 3 together on the day.

Quay Co-op Main St, Ballincollig

Tel: 021 431 7026

The experts in female nutritional health.

Buy Food-Grown® Pregnancy + Omega 3Receive Henrietta Norton’s** best-selling

Pregnancy book – FREE**Henrietta Norton BSc Dip NT is the founder of Wild Nutrition

FREE BOOK*

*While stock lasts

This offer can not be used in conjunction with any other offers, including our subscription service.

2017_11 Pregnancy May.indd 1 03/05/2018 16:25

Aurora Planells Bernat, Qualified herbalist Mini-consultation

Wednesday, August 8th

Renata Urbikiene, Nature’s pocket Presentation of products

Friday, August 10th

Sarah Nelan, back to school-Eskimo fish oils Eskimo hamper draw

Friday, August 17th

Aisling McDonnell, Wild Nutrition Mini-consultations -Fertility/Pregnancy/Menopause

Wednesday, August 22nd

Sarah Hyland, A.Vogel Mini-consultation - Menopause

Date to be confirmed – see facebook page

Upcoming Instores at the Quay Coop


BALLINCOLLIG · 2018-08-03 · Everyone at Ballincollig Health and Wellbeing is qualified,...

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Transcript of BALLINCOLLIG · 2018-08-03 · Everyone at Ballincollig Health and Wellbeing is qualified,...