Sandra Dumas wellness

Sandra Dumas wellness Qualified Health Coach
Making positive changes to your health so you can lead an optimal life. I’m also bilingual in English and French.

Sleep - Stress - Hormonal Balance - Gut Health - Pain Management - Menopause
Qualified Therapist: Holistic Massage, Reflexology, Aromatherapy & Nutrition I’m Sandra a health coach specialising in chronic pain, stress resilience, burnout prevention, and better sleep. I help people with chronic pain and stress-related conditions feel more in control of their health, rebuild energy, and get back some confidence in everyday life — whether online or in person across Cornwall & Devon. Before coaching, I spent over 17 years as a holistic therapist, trained in massage, reflexology, Reiki, and pregnancy massage, so I bring a really hands-on, personalised approach to supporting wellbeing. For the last 12 months I have been working freelance with Counterweight, a company partnered with the NHS Type 2 Diabetes Path to Remission Programme, helping people make sustainable lifestyle changes to improve their health. Outside of my private practice, I co-run The Pain Café in Bude with the Coast & Country PCN — a community space helping people live well alongside pain. My approach blends evidence-informed lifestyle medicine with compassion and practical tools you can actually use every day. I treat all ages men and women, am fully insured, and also DBS checked. The wellbeing of my clients comes first and I take pride in insuring that each treatment is unique and tailored to your needs.

✨ Our next Pain Café will be on Thursday 9th October, 10am–12pm at Neetside Community Centre, Bude – and it’s a special ...
03/10/2025

✨ Our next Pain Café will be on Thursday 9th October, 10am–12pm at Neetside Community Centre, Bude – and it’s a special one, because we’re celebrating our FIRST BIRTHDAY! 🎉 Where has the time gone?

Over the past year, our group has grown and changed – sometimes 4 of us, sometimes 15 – but always full of great conversation and support. Together we’ve explored topics like movement, nutrition, medication, pacing, and setting goals. We’ve also been lucky enough to welcome Jo from Exercising for Mobility, Bude and Liza, a PCN pharmacist, who shared their knowledge with us.

This month, we’re excited to have Tillie and Kate from Neetside Community Centre and Berries Community Cafe joining us to share all the services and events happening locally. When living with chronic pain, it’s easy to feel isolated – but being part of a community really does make a difference for both our mental and physical health.

I can’t wait to see you there – and remember, no need to pre-book, just come along.
Coast & Country Primary Care Network Cornwall & Devon Pain Cafes

❤️ World Heart Day – Don't miss a Beat (29th September) ❤️Cardiovascular disease is often linked to modifiable risk fact...
29/09/2025

❤️ World Heart Day – Don't miss a Beat (29th September) ❤️

Cardiovascular disease is often linked to modifiable risk factors like poor diet, stress, lack of movement, and smoking. That means there’s a lot we can do to protect our hearts.

✅ Swap white table salt for sea or Himalayan salt
✅ Eat more veggies, nuts, seeds, garlic & oily fish
✅ Choose a Mediterranean-style diet rich in fibre & healthy fats
✅ Get moving – even a daily walk makes a difference
✅ Reduce stress with deep breathing, laughter & time in nature
❌ Avoid alcohol, caffeine, processed food

But heart health isn’t only physical. Our emotional wellbeing plays a big role too:
✅ Talk to someone you trust
✅ Spend time outside
✅ Try something new
✅ Make space for fun and joy

👉 What’s one thing you’ll start today to look after your heart?

September is Pain Awareness Month  I see so many women in my clinic experiencing perimenopausal and menopausal symptoms,...
27/09/2025

September is Pain Awareness Month
I see so many women in my clinic experiencing perimenopausal and menopausal symptoms, and pain is one of the most common struggles.

Many women notice new or worsening aches at this stage — and some are even diagnosed with fibromyalgia. Falling oestrogen can affect collagen, cartilage, and muscle tissue, leaving joints stiffer and muscles achier. Add in poor sleep and stress, and pain can feel overwhelming.
The good news? There are lots of natural ways to support your body:
✨ Gentle movement – walking, yoga, pilates, swimming, or light strength training keep joints mobile and muscles strong.
✨ Mind–body tools– mindfulness, breathwork, journaling, and relaxation all help calm the nervous system and reduce pain sensitivity.
✨ Complementary therapies – massage, reflexology, aromatherapy, reiki, and acupuncture can soothe achy muscles and ease tension.
✨ Nutrition – focus on anti-inflammatory foods (berries, greens, oily fish, nuts, olive oil), protein for muscle repair, and calcium + vitamin D for bone health. Stay hydrated, and keep processed foods, alcohol and caffeine to a minimum.
✨ Rest & balance – quality sleep and pacing your energy can make a huge difference.

And while lifestyle changes are powerful, for some women HRT can also be a very effective tool in managing joint and muscle pain.

And remember: You don’t have to “just live with it.” Small daily steps can make a big difference.
🌿 If you’d like support in finding the right natural strategies for you, I offer health coaching and holistic therapies to help manage pain with more ease. Send me a message to learn more.

I’m back from a wonderful week in Italy with the family 🌞🇮🇹. The sun was shining, the food was fresh, and we loved disco...
24/09/2025

I’m back from a wonderful week in Italy with the family 🌞🇮🇹. The sun was shining, the food was fresh, and we loved discovering new places and enjoying a slower pace of life. Highlights for me were exploring Herculaneum and soaking in just how rich in culture Italy is. We also stayed in a quieter spot near Circeo National Park and the sea – the perfect balance to the busier towns we visited.

Today I’m easing myself back in… answering emails this morning and starting my Counterweight clinic this afternoon. I always like to give myself at least half a day to move gently back into work mode, so I don’t undo the benefits of a good rest. 💛

Looking forward to seeing you all soon!

23/09/2025

Check this out! 👇

The BUDE SEND Marketplace is happening on Friday 26th September, 2–5:30 PM at the Parkhouse Centre, Bude (EX23 8LD) – and it’s a fantastic initiative.

If you’re a parent, carer, or young person with an interest in SEND (Special Educational Needs & Disabilities)—diagnosed, undiagnosed, or just curious—this is well worth a visit.

A wide mix of local services, professionals, and community groups will be there, including SENDIASS, NHS Speech & Language Therapy, Disability Cornwall, SEN Navigators, neurodivergent mentors, youth projects, and more.

Expect friendly faces, great info, practical advice, and a warm, welcoming vibe.
No need to book – just drop in. Free refreshments too!

I’ll be on holiday  until the 24th of September to spend some quality time with my family, explore new places, and get i...
15/09/2025

I’ll be on holiday until the 24th of September to spend some quality time with my family, explore new places, and get inspiration from the local cuisine. This time we’re off to Italy (not France!), so I’m looking forward to soaking up fresh ideas and flavours to bring back with me.

The autumn has arrived a bit quicker than I hoped and shorter days and cooler weather can affect not just our comfort, b...
14/09/2025

The autumn has arrived a bit quicker than I hoped and shorter days and cooler weather can affect not just our comfort, but also our energy, mood, and pain levels. Being proactive helps us feel more balanced and resilient.

🍲 Nutrition & Hydration
Add anti-inflammatory, antioxidant-rich foods: leafy greens, berries, nuts, seeds, omega-3s, turmeric & ginger.
Keep up with fluids — warm herbal teas, broths, and soups count too.
Consider Vitamin D support: sunlight is limited in autumn/winter, and supplements may be recommended.

🧣 Warmth & Movement
Layer clothing to keep muscles relaxed and joints comfortable.
Gentle daily movement (walking, stretching, yoga, tai chi) supports circulation, reduces stiffness, and helps mood.

💡 Mood & Seasonal Affective Disorder (SAD)
SAD is a type of depression linked to reduced daylight in autumn and winter. Common symptoms include low mood, tiredness, and changes in sleep or appetite.

You can help support yourself by:
Getting outside daily in natural light (even short walks).
Using light therapy lamps if needed.
Prioritising sleep and regular routines.
Staying connected socially and practicing calming techniques like mindfulness or relaxation.

✨ A little extra self-care now can make the seasonal shift gentler on both body and mind.

If you’ve been feeling stressed, fatigued, or stuck in a rut, now is the perfect time to reset. Start with one small step — a nourishing meal, a 10-minute walk, or even just pausing for a mindful breath. Small shifts create big changes over time.

And if you feel you need some extra support why not book a free discovery call with me ( link in bio) and see how we can explore simple, natural ways to support your energy, mood, and wellbeing this season.

Despite the rainy weather, we had a lovely Pain Café this week with a smaller but very engaged group. We even welcomed s...
12/09/2025

Despite the rainy weather, we had a lovely Pain Café this week with a smaller but very engaged group. We even welcomed someone new who recently moved to Bude from Newquay and found us through the Newquay Pain Café — such a wonderful connection!

This month we explored ways to prepare our bodies for the change of season and ended with progressive muscle relaxation, which everyone really enjoyed.

Here are just a few things people shared about the café:
💬 “I get tremendous support from this group each month.”
💬 “The information I’ve gained has helped my condition and my mental health massively. I don’t feel alone — I’ve made new friends too.”
💬 “It’s a very supportive group and really helps with socialisation.”

A big thank you to our amazing volunteer Vee, whose warm and caring support made the session ran smoothly. And thank you to community Cafe for treating us to the most delicious lemon polenta cake — it went down a treat! 🍋✨

🎉 Our next Pain Café will be on Wednesday 9th October, when we’ll be celebrating our first birthday!
Kate and Tilly from community centre and Berries Community Café will also be joining us to introduce some of the fantastic groups running from their venues.
See you then.
Cornwall & Devon Pain Cafes Berries Community Cafe Coast & Country Primary Care Network Neetside Community Centre

With the autumn term starting, classrooms (and playgrounds!) become a hotspot for colds and sniffles. While it’s impossi...
11/09/2025

With the autumn term starting, classrooms (and playgrounds!) become a hotspot for colds and sniffles. While it’s impossible to avoid every bug, you can help strengthen your child’s immune system through simple daily habits.

🍁Food is crucial for good health:
▪️Eat the rainbow: Green leafy veg, berries, nuts, seeds.
▪️Healthy fats: Omega-3 foods like salmon, mackerel, sardines, walnuts, flaxseeds.
▪️Spices : Turmeric and ginger add natural anti-inflammatory support.
▪️Vitamin E foods: Almonds, sunflower seeds, avocado, spinach — these help the skin and immune cells stay strong.
▪️Vitamin D is crucial for bone strength and immune regulation.
The best source: is sunlight (but harder in autumn/winter).
But you can also get it in oily fish, organic egg yolks, mushrooms.
Government advice: everyone should consider a daily Vitamin D supplement through October to March .( always ask your GP or pharmacist if in doubt)
▪️Avoid refined sugar and processed food

But nutrition alone is not enough you also need to look at:
▪️7–9 hours of quality sleep for kids (and you!).
▪️Stress reduction — fresh air, play, and family downtime matter.
▪️Balanced, whole-food meals keep oxidative stress low.

🍁A strong immune system isn’t built overnight — but with the right foods, sunlight, sleep, and daily routines, your kids can step into autumn healthier, happier, and ready to thrive.... and this is also valid for the parents 😉

Reminder the pain Café is tomorrow Thursday at 10am at Neetside Community Centre. Free to attend. No booking necessary. ...
10/09/2025

Reminder the pain Café is tomorrow Thursday at 10am at Neetside Community Centre. Free to attend. No booking necessary. Looking forward to seeing you there. Coast & Country Primary Care Network .

✨ 27 Years in England ✨With some new followers here, I thought I’d take this special day to reintroduce myself. Tomorrow...
08/09/2025

✨ 27 Years in England ✨
With some new followers here, I thought I’d take this special day to reintroduce myself. Tomorrow marks 27 years since I moved to England – longer than I lived in France! What started as a leap of faith for a shy 25-year-old has turned into a life filled with challenges, growth, and so many proud moments.

The biggest ones? Becoming a mum to Morgane and Léa 💕, building my holistic therapy business, and more recently qualifying as a Health Coach with . This year especially has been one of huge personal and professional growth. A highlight has been working alongside Coast & Country to run the Pain Café in Bude – something I feel truly passionate about.

A little about me beyond work… I love being in nature (wood walks are my reset button), I have an unhealthy number of scarves ( I have a winter and summer collection!) , and yes – I now think in English, but I still need to revert to French to do maths!😅 What I miss the most from France? My family, the cafés, and the markets.

As a Holistic therapist and Health Coach, I support people with pain management, stress, sleep – always looking at the whole person, body and mind. But more than anything, I care about people feeling supported and empowered to choose themselves.

I know this would not have been possible without the support of my husband Daniel. I am grateful for everyone I’ve met along the way – many of you have become dear friends.

Since this is a bit of a milestone post, I’d love for you to ask me anything! About my move, my work, or even my scarf collection. Post any questions in the comments below or just DM me.

Here’s to growth, connection, and choosing YOU. Thank you for being here.

Photos credit: Kim .Images

Address

Holmleigh, Hobbacott Lane
Marhamchurch
EX230HD

Opening Hours

Monday 9am - 7pm
Tuesday 9am - 7pm
Wednesday 9am - 1pm
Thursday 9am - 7pm
Friday 9am - 1pm

Telephone

+447930154033

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