why we all need some yoga & Breathework in our working day

In today’s fast-paced world, stress has become a common part of life. While short-term stress can be a motivating factor to get projects finished or get you through a busy day, slipping over time into chronic stress can negatively affect both mental and physical health.

When our body is in stress mode or working from our sympathetic nervous system it down regulates other functions impacting things likes clarity and focus. By providing circuit breakers such as yoga or breathe work in your day can be incredibly effective at impacting not only your body physically but also reaching your full potential at work and getting the best out of your day. .

Understanding Mindful Movement

Mindful movement refers to physical activities performed with heightened awareness and intention. Unlike high-intensity exercises that focus on speed and endurance, mindful movement encourages presence and connection between the mind and body. Examples include yoga, tai chi, qigong, and gentle stretching routines. These practices emphasise slow, deliberate movements synchronised with breathing, helping to release tension and promote relaxation.

Studies show that mindful movement reduces the production of stress hormones such as cortisol and enhances mood by increasing endorphin levels. Regular practice has also been linked to improved heart rate variability, a marker of resilience to stress.

The Power of Breathwork

The single most effective and cheapest tool at our disposal for stress management. Breathwork involves conscious control of the breath to influence physiological and psychological states. Techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing help activate the parasympathetic nervous system, which counters the body’s stress response.

Deep breathing techniques increase oxygen supply, slow the heart rate, and lower blood pressure. Additionally, breath awareness encourages mindfulness, helping individuals stay present and reducing rumination on stressful thoughts. It can be really useful in the moment to calm reactive response - I think we have all had those moments with colleagues we wish we could take back.

Integrating Mindful Movement and Breathwork for Stress Relief

The combination of mindful movement and breathwork creates a synergistic effect that enhances stress management. When practiced together, these techniques:

1. Reduce Physical Tension – Slow, intentional movements relieve muscle stiffness and promote relaxation.

2. Calm the Nervous System – Controlled breathing shifts the body from a state of fight-or-flight to rest-and-digest.

3. Enhance Emotional Regulation – Increased awareness of the body and breath fosters a sense of control and emotional balance.

4. Improve Focus and Clarity – Mindful practices enhance concentration, reducing the impact of stress-induced distractions.

Feeling flat?BOOSTING YOUR LIBIDO with Chinese medicine

Chinese Medicine & Low Libido

Defining sexual dysfunction is tricky, because we are all individual and have different feelings and expectations regarding what’s ‘normal’ for us, ranging from being highly sexual to rarely interested. However, issues may occur when your own level of sexual interest and function changes, or isn’t aligned with that of your partner. To a certain extent, it’s normal for sexual desire to wax and wane and a low sex drive is often the result of major life changes such as illness, having a baby, menopause or ironically from the pressure of trying to have a baby. When the solution is pills for men, an anti-depressant or injection for women, all with side effects, lets look at a more natural approach, that, yes, will take more time, but it will be so worth it with long lasting results.

In traditional Chinese medicine (TCM), low libido and poor sexual function are often seen as an imbalance of Yin (female energies) and Yang (male energies)

In particular, as they relate to the Kidney organ-meridian system (which in TCM includes not only the kidneys themselves, but also the sexual organs and hormones). When the functioning of the Kidney organ-meridian, Kidney Yin and Kidney Yang are healthy and in balance, sexual vitality and performance are also likely to be strong. However, deficiency of Kidney Yang may dampen sex drive, and low levels of Kidney Yin may decrease stamina and performance (even if the desire for sex remains). Kidney Yin and Kidney Yang perpetually influence each other. All imbalances have different diagnoses in Chinese medicine and are treated with different combinations of herbs and regular acupuncture treatments.

SO WHAT CAN WE DO:

1. Movement

Women can often hold tension and repressed emotions in the pelvic area which can lead to stagnant sexual desire. Repressed emotions don’t disappear, instead, they reveal themselves in unhealthy ways and disrupt harmony in the body. The liver, in Chinese medicine, is believed to play the primary role in regulating and ventilating the flow of qi, blood, and fluids in the body's circulatory systems. The liver meridians regulate the menstrual cycle and circulate blood and hormones to and from the the uterus, ovaries, and sex organs. The Chinese medicine mindful movement Qi Gong, is an amazing movement to bring into your daily routine as there are many styles of qigong that are specifically targeted for circulation in these channels and to get the energy moving. It can help you restore your libido if you practise regularly. This qigong style is unique in that the sexual qi is quickly charged as you do the exercises, which involve shaking and vibrating the sexual organs. If your low libido comes from a place of deficiency rather than stagnation, there are numerous routines and sequences to slowly start building back up your energy and therefore build back up your sexual energy and desire. Overtraining your body can result in depleting already depleted reserves.

2. nourishing nutrition

Healthy sexuality depends on the healthy energy that you put into it, so all the attention we pay to sexuality revolves around good management of Qi (energy). You can’t put pour from an empty cup. In Chinese medicine when we look at treating low libido, we look at nutrition that will strengthen our kidney energy. This is where the real long term solutions come into play. Foods that strengthen kidney yin are red dates, black sesame seeds, seaweed, grains like barley & millet, walnuts, black beans, kidney beans, and veggies like string bean, sweet potato, tomato, water chestnut, yam, zucchini.

Herbs:
Maca is a root plant native to South America that is said to nourish the endocrine glands which produce and release sex hormones, so improving vaginal sensitivity as well as stimulating the hypothalamus, pituitary and adrenal glands, which in turn support and balance hormones and so boost flagging desire. Add a teaspoonful of the powder to a smoothie or hot drink daily.
If depression and fatigue are responsible for low libido, tonic herbs like ginseng and ashwagandha help build stamina and energy, regulate metabolic rate and protect against mental and emotional stress.

There are also some foods that are known as natural aphrodisiacs. Figs, bananas and avocados are considered libido-boosting and also provide important vitamins and minerals that can increase blood flow to the genitals and promote a health sex life.

As a general rule eat ‘food of love’ - A vibrant, energising, balanced diet plays a major role in delivering the same benefits in the bedroom, while heavy, fatty foods will make you feel sluggish. We all know that food affects your mood, behaviours and most importantly your relationship and sex drive.

3. Treatments

Acupuncture |

Acupuncture is increasingly an applied treatment for numerous sexual health conditions, it has become a popular, natural treatment for improving libido without side effects. Taking a whole body approach to issues like low libido, acupuncturists understand that challenges with libido can be an indication of a deeper, underlying issue. Acupuncture works to restore optimal health rather than suppressing or masking a particular symptom and essentially encouraging your body to do its normal job and functioning - equilibrium.

Acupuncture increases your sex drive by:

• Improving circulation - Acupuncture promotes blood flow along the pathways that surround the reproductive and other organs that affect sex drive

• Balancing hormones—Acupuncture helps stimulate hormonal glands

• Relieving stress—Acupuncture can restore emotional balance and help you relax

• Your practitioner can also work with you on a range of individual dietary and lifestyle choices that may be preventing your body from being in its optimal sexual health status

Herbal Medicine |

Herbal medicine can be a wonderful way to support your body as your herbalist can combine herbs to make formulas and tonics specific to your individual needs. For example, formulas can be created to nourish your blood in combination with herbs to improve circulation which is vital for hormonal and sexual health. For women, herbs that help to regulate the menstrual cycle and support healthy female reproductive function include white Peony root and Dong Quai.

Tao Hong Si Wu Tang is a popular blood nourishing formula. They are often taken with female reproductive tonics traditionally used to tone and preserve the Yin (such as Rehmannia, Chinese Licorice and Ginger) and promote the flow of Qi (energy) and Blood to the ovaries, uterus and pelvis (such as tangkuei and Chinese Angelica root). Chinese medicine has a long tradition of using safe, gentle aphrodisiacs and may be all you need to get your sex life back on track.

At-Home Acupressure |

Acupressure can be a really lovely way to stimulate circulatory points but to also connect with your partner with touch. Touching is a powerful thing, especially in areas that relate to a holistic view of your partner and research shows that the act of physically touching your partner helps create intimacy and relieve stress. So get your favourite oils ready.

• Give a foot massage & incorporate these points

KIDNEY 1
On the sole, in the depression when the foot is in plantar flexion, approximately at the anterior third and the posterior two thirds of the line from the web between the 2nd and 3rd toes to the back of the heel.

SPLEEN 4
On the medial/inside aspect of the foot, in the depression distal and inferior to the base of the first metatarsal bone.

Gently massage Kidney 1 (KI1) and Spleen 4 (SP4), which are both located on the feet. These are considered very powerful points for balancing the subtle energies in the body while simultaneously promoting an increase in blood flow to the core of the body. Both of these points are directly and intimately connected to both the male and female reproductive organs. A foot massage will also give a quick boost of circulation and warmth to the feet, Chinese medicine maintains that cold feet means poor circulation and poor circulation makes it harder to orgasm. This may also give you a pass to continue wearing socks during sex!!

• Massage Stomach 30

Level with the superior edge of the pubic bone, 2 cun (roughly 2 finger- breaths) lateral to the mid-line. It can also be found halfway from the midline to the lateral border of the rectus abdominis muscle at that level. Stomach 30 (ST30) is right near a main artery, which again, helps to increase blood flow in the body. Slowly press on this pressure point for a few seconds, hold, and release.

4. Self Care

Join Forces |
In ancient Chinese medicine philosophy, yin and yang (night/day, hot/cold) is a concept of dualism, describing how seemingly opposite or contrary forces may actually be complementary, interconnected, and interdependent in the natural world, and how they may give rise to each other as they interrelate to one another. These interactions require a mutual interdependence and connection. Poor sexual health and low libido can often have roots in a lack of connection with your partner. This can happen for a variety of reasons, lack of time, stress, busy schedules with children etc. Make time for date night or allow space where intimacy and connection can happen.
From a Chinese medicine perspective, sex, in the context of a supportive relationship, is important. The Taoist sages would say that having sex connects us energetically to our partners. This is known as He Qi, which literally means “joining energy.” It refers to the way that in a good sexual relationship, both partners contribute energy to each other. By doing this, the Taoists believed that it was possible to use sex to increase lifespan and heal the body.

Sleep & Time |
Many of us have a hectic lifestyle that can lead to sleep deprivation. Being busy also makes it difficult to make time for sex and intimacy. People who balance work with caring for aging parents or young children are often left exhausted, which can lead to a reduced sex drive. It is like during from an empty cup. At times we all need to reflect where we can cut down on unnecessary stress or rushing around. Try and prioritise what needs to be done in the week, you may have more time than you think on your hands.

Stress Management |
No matter how healthy you are, being stressed out can affect your sex drive and decrease your kidney Qi (energy). Women are particularly susceptible to the effects that stress can have on one’s sex life, according to research. Try to manage the stress in your life with rituals and practices that resonate with you, such as mindful movement (yoga, Qi Gong), meditation, time for you. This also allows time for connection with yourself, as if this is lost than connection with others can be hard.

What is an Infrared Sauna, and What Are the Benefits?

In the world of health & wellness, the infrared sauna is creating a lot of buzz, offering a unique and potentially more comfortable alternative to traditional saunas. From supporting mental relaxation to physical recovery, infrared saunas are gaining popularity as a go-to for holistic health. But what exactly is an infrared sauna, and how can it benefit you?

What is an Infrared Sauna?

An infrared sauna uses infrared light to create heat, rather than heating the air around you, as in traditional saunas. This type of heat penetrates your skin more deeply, warming your body directly without the stifling temperature of conventional saunas. The bench, walls and fixtures are not hot to the touch. Infrared saunas typically operate at a much lower temperature—between 120°F and 150°F—compared to traditional saunas, which can reach up to 195°F. Infrared heat is a natural, safe energy that all objects, including our bodies, give and receive. It's so gentle that hospitals use it to warm newborns. When a mother rubs her baby’s stomach, it’s the infrared warmth from her hand that soothes.

Infrared Saunas Versus Traditional and Steam Saunas

The main difference between infrared saunas and traditional saunas is how they use heat. Traditional saunas use a single heater that is heating the air and this hot air heats the user. In contrast, infrared saunas use advanced therapy to promote heat generation in the body with only a small percentage of the heat heating the air. This results in a deeper sweat and at a lower ambient air temperature. In fact, infrared saunas usually operate between 115° – 135°F, while traditional saunas can get up to 195°F.

You will get all of the relaxation benefits of a traditional infrared sauna along with the increased health benefits that infrared offers all at a much more comfortable temperature. Infrared saunas are also dry saunas and many users find this makes for a more comfortable sauna session.

Key Benefits of Infrared Sauna Therapy

• Detoxification

Sweating is one of the body’s natural ways of eliminating toxins. Infrared saunas promote a deep, detoxifying sweat at a cellular level, assisting the body in expelling heavy metals, environmental pollutants, and other toxins.

• Pain Relief and Muscle Recovery

The penetrating heat of infrared rays can help reduce inflammation and stiffness in joints and muscles, promoting blood flow and encouraging faster healing. This makes it especially popular among athletes and those with chronic pain conditions, such as arthritis.

• Stress Relief and Improved Mood

Spending time in an infrared sauna can release endorphins, the body’s natural "feel-good" hormones. The calming heat also promotes relaxation, helping to lower cortisol levels, a primary stress hormone, leading to an improved sense of well-being.

• Skin Health

Infrared heat therapy increases circulation, which can improve the delivery of oxygen and nutrients to the skin. Regular sauna sessions may promote a clearer complexion, reduce acne, and improve the appearance of scars and other skin imperfections.

• Enhanced Circulation and Cardiovascular Health

Infrared sauna sessions increase heart rate, mimicking the effects of moderate exercise. Studies have shown that regular use can help lower blood pressure and improve circulation, benefiting cardiovascular health.

• Weight Loss Support

While it’s not a substitute for exercise, infrared saunas can aid in weight management. The elevated body temperature requires energy to cool down, slightly boosting calorie burn. Some research indicates that a half-hour session may help burn up to 600 calories, though results vary based on individual factors.

How to Use an Infrared Sauna Safely

For most people, using an infrared sauna 2–4 times per week for 20–30 minutes is ideal. Always stay hydrated before, during, and after each session. Starting with shorter sessions, especially if you’re new to sauna use, allows your body to adapt to the infrared heat. And if you’re pregnant, have cardiovascular concerns, or have a chronic health condition, be sure to consult with your healthcare provider before incorporating sauna use into your routine.

Nurturing Wellness with Essential Oils This Autumn

As an acupuncturist, I’m always looking for ways to support my clients, not just on the acupuncture table but beyond. One way I do this is by recommending doTERRA essential oils, which are powerful, natural tools that help bring the essence of nature into your home. These oils are more than just pleasant scents—they carry unique properties that can support your health and wellness throughout the year.

Why I Choose doTERRA Essential Oils

I love doTERRA oils because of their commitment to quality and purity. You can even look up the purity of each bottle you buy on SourceToYou.com, which provides full transparency. All their oils go through third-party testing, so I know I’m using only the purest, Certified Pure Therapeutic Grade® (CPTG) essential oils in my treatments.

Plus, doTERRA’s Co-Impact Sourcing ensures that their oils are sourced from the best places in the world, right from their natural habitats. And, through the Healing Hands Foundation, they give back to the communities where these oils come from.

Three Ways to Use Essential Oils

1. Aromatically – Inhale directly or add a few drops to your diffuser. Benefits include calming emotions, boosting energy, opening airways, purifying the air, and promoting restful sleep.

2. Topically – Apply to the area of concern or the soles of your feet. This can soothe muscles, ease joint discomfort, calm skin irritations, and support the immune system.

3. Internally – Add a drop to water or food, or take in a capsule. Internally, oils can ease digestive upset, support the immune system, and enhance cellular health.

Essential Oils for Autumn Wellness

As the seasons change, so do our bodies’ needs. Autumn is a time when our immune systems and lungs need extra support. That’s why I recommend using oils like Frankincense, Lemon, OnGuard, Oregano, Tea Tree (Melaleuca), and Thyme. These oils can be blended into a roller bottle and applied to the soles of your feet and along your spine in the morning to give your immune system a boost.

If you’d like to dry an immune blend, try this “Immunity” blend:  In a 10ml roller bottle add the below number of drops of each oil and top up with a carrier oil of your choice.  I usually use a fractionated coconut oil, I find that it absorbs into the skin quickly.  This blend is for an adult.  *The number of drops of essential oils will be less when making for small children or babies.

• 5 drops of Frankincence 

• 10 drops of Lemon

• 5 drops of Oregano

• 10 drops of OnGuard

• 10 drops of Tea Tree

Thyme, in particular, is excellent for both immune and lung support, making it a great addition during this seasonal transition. Rosemary is another favorite of mine for promoting mental clarity and focus. If you’re feeling mentally foggy or need help concentrating, here’s one of my go-to blends:

• 2 drops of Peppermint

• 5 drops of Lemon

• 3 drops of Rosemary

This combination is perfect for promoting clarity, focus, and concentration—whether you're working on a project or just trying to stay sharp throughout the day.

A blend of Frankincense, Lemon, and OnGuard is also great for tackling sore throats—safe for both adults and children.  * When using oils with kids or babies, remember to always dilute them with a carrier oil like coconut or almond oil. 

Here’s a simple diffuser blend to support your immune system this autumn:

• 3 drops of OnGuard

• 3 drops of Lemon

• 1 drop of Frankincense

• 1 drop of Tea Tree

Support Your Lungs and Relaxation During Autumn

Our lungs are especially important to care for as we transition from summer to autumn. My go-to oil for respiratory support is doTERRA’s Air blend. This minty, refreshing blend helps maintain feelings of clear airways, promotes restful sleep, and supports easy breathing. It includes powerful oils like eucalyptus, peppermint, and lemon.

Here are some ways to use the Air blend:

• Diffuse it to clear airways and purify the air.

• Rub it on your chest, back, or soles of your feet with a carrier oil.

• Place a few drops on the floor of your shower to help open your airways in the morning.

• Combine it with Epsom salts in a warm bath for a soothing, calming experience.

Pairing Air with Lavender is perfect for winding down in the evening, especially for a restful night’s sleep. This combination is great for anyone who snores, or you can use Lavender on its own. Adding a few drops of Lavender to a bath with Epsom salts before bed can provide deep relaxation, helping you transition into a peaceful night’s sleep.

If you’re feeling stuffed up, try this “Breathe Easy” blend:  In a 10ml roller bottle add the below number of drops of each oil and top up with a carrier oil of your choice.  I usually use a fractionated coconut oil, I find that it absorbs into the skin quickly.

• 2 drops of Peppermint

• 1 drop of Frankincense

• 3 drops of Air

• 2 drops of Thyme

Apply it to your spine, chest, and feet several times a day to help clear congestion and feel better.

Rest and Immunity Go Hand in Hand

This selection of essential oils is designed to support your body through the change in season while promoting deep relaxation and restful sleep. A good night’s sleep is fundamental in keeping your immune system robust, so incorporating these oils into your daily routine will help you feel strong and energised as we move into the cooler months.

TAKING CARE OF OUR HEALTH THROUGH THE AUTUMN

WHY WE NEED TO CHANGE OUR HABITS THROUGH THE SEASONS!

Chinese Medicine & Ayurveda considers a seasonal routine an important cornerstone of health - all year round.

Seasons change….and our eating habits, lifestyle, physical activity and everything else needs to change accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. And we need to aid our body in doing so by adapting according to the needs of the season. When we fail to do so, that is when diseases come knocking.

According to Chinese Medicine, the season of Autumn is associated with the element of Metal, which governs organisation, order, communication, the mid, setting limits and protecting boundaries. It’s a good time to finish projects that you began in spring and summer. And of course, it’s also the perfect time to begin more introspective, indoor projects. During the summer, which is ruled by the fire element, we deal more with the external - travelling and playing outdoors. Autumn, on the other hand, is a time of organising your life for the winter season ahead and coming more inside your body and mind to reflect on your life. 

The lung and large intestine are the internal organs related to Autumn and the Metal element. Lung is associated with the emotion of “letting go”. This process is difficult for those who love the summer. They find it hard to give up the long days of sunlight, warm temperatures and open windows. Others feel differently and love autumn, from the crisper air to the vivid red, orange and yellow leaves on the trees.

“Health should not be just the absence of disease, but the feeling of wholeness, balance and resilience”

HOW CAN I STAY HEALTHY THROUGH THE AUTUMN SEASON?

• Acupuncture Treatment

Improving general health and well-being through acupuncture treatments can assist the body as we move through the seasonal changes. It can help restore imbalances caused through cyclical changes of the seasons by stimulating and strengthening the body’s immune system.

Acupuncture enhances the body’s natural healing abilities, whether preventative or curative. Seasonal acupuncture treatments can also assist by expelling pathogenic factors from the body during illness, while speeding up recovery. It can also help to retune the body’s defence system especially during extreme climatic changes that can directly affect the body. Acupuncture can increase energy levels, enhance overall mood and balance throughout the year.

• Autumn Season Exercise

The best time of day to exercise is the early morning and evening hours (6 - 10am and 6 -10pm). Start to consider slow, gentle, strengthening forms of exercise instead as the season starts to slow and invite us to go inwards. Walking, hiking, swimming, biking, yoga and tai chi are good choices. Remember to balance your activity with adequate relaxation and sleep so that your tissues rejuvenate properly. 

• Autumn Season Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on your system. Your breath should be deep and fluid. If you practice pranayama (yogic breathing exercises),Nasi Shodhana (Alternate Nostril Breathing) is very balancing this time of year. In your movement this season, warm up slowly and include some joint rotations. Move with intention and fluidity—grounding the hands and the feet on the mat whenever possible—and avoid jumping between postures.
Gentle flows like a relaxed Sun Salutation are perfect for this time of year. You can also favour standing and balancing poses such as Mountain, Warrior 1, Warrior 11 and Tree pose to increase stability and strength.
Connect with the earth beneath you in poses such as Thunderbolt, Cat-cow, Cobra and Child’s Pose, and quiet the mind with forward bends such as Intense Westward Stretch. Gentle inversions and restorative poses such as legs up the wall are also very good for this time of year. Close your practice with a long Savasana, covering yourself with a blanket so that you don’t get chilled.

• Autumn Season Lifestyle Choices

One of the most effective ways to support your body is by establishing a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day. Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace that are intrinsic to the early morning hours. Try to stay clear of digitals for at least the first hour. Then, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil.. Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb throughout the day. Some gentle yoga, and ten to fifteen minutes of meditation will further your sense of stability and wellness.

If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very appropriate this time of year. When you step out into the elements, cover your head and ears to protect them from the biting wind and cold.

• Autumn Season Diet

Your diet is a powerful way to soothe the metal element this Autumn. In Traditional Chinese Medicine tradition, the flavour of Autumn is pungent and should be balanced with sour. This ensures the body's mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs. Substantive, oily, nourishing foods that are high in protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a long way toward maintaining your internal reserves of moisture and keeping you grounded through the season. You’ll also want to favour the sweet, sour, and salty tastes. In general, eat mushy, soft foods and garnish them generously with ghee or oil. Breakfasts of cooked grains—like oatmeal, tapioca, cream of rice, are perfect at this time of year. Lunches and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and moisturising.
If you eat meat and eggs, this is one of the best times of year to enjoy them. Dairy products and most nuts and seeds are also beneficial. In general, you’ll want to reduce your consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent, and astringent tastes. It is best to minimise light, cooling, and drying foods like broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried fruit. If you do eat these foods, eat them in moderation and make sure that they are soaked, well cooked, or served with ghee.

You may find that, during the course of the Autumn, you’ll naturally want to increase your intake of food. This season requires adequate nourishment so it is best to avoid fasting.

HERE ARE 5 WAYS TO LET GO THIS AUTUMN:

1. Breathe—wind is a key element in Autumn. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.

2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.

3. Resolve old hurts—what pains or hurt feelings can you release this Autumn? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of Autumn's energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.

4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others.

5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain called The Glympathic System, sleep facilitates the cleansing and organisation of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Sleep Hygiene Check-In (SUMMER)

WHAT CAN I DO TO GET A GOOD NIGHTS SLEEP?

As we are already feeling the heat of summer, one of the best things we can do for our health during the hot days, is make sure we have a good quality nights sleep. The summertime can feel like a vastly different time from our usual routine, so it is really important to readjust our schedules to make sure we are prioritising our sleep hygiene.

While the word “hygiene” conjures up images of hand-washing and teeth-brushing, sleep hygiene is different. It’s the habits that you can put in place each evening to optimise sleep. And it doesn’t take much effort. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.

ESCAPADA TOP TIPS FOR A BETTER NIGHTS SLEEP:

ENVIRONMENT

Your bedroom should be at the forefront on the journey for better sleep. A third of your life is spent sleeping in a bedroom. All too often, people overlook the importance of what a bedroom actually means in getting great sleep.

Many of us use our rooms to watch TV, browse the internet, talk with our spouses about life decisions, and a variety of other activities not associated with sleep.

If sleep is important to you, it's time to start looking at how your bedroom impacts your sleep, and methods to improve it.

CLEAN OUT ALL THE CLUTTER

Your room isn't your gym, office, or playroom. To begin associating it with sleep, you need to get all the stuff out that is potential distractions. Put the treadmill in another, get rid of the computer and work desk, and most importantly (and probably the hardest) ditch the television.

Having your bedroom as the place to go for other activities only leads to your brain associating the room with other things. If your bedroom is where your office is, it can help make your mind busy and even anxious about work, because you correlate the room with busy work.

Getting rid of the TV helps in many ways. For one, it's too easy to watch it before bedtime as it's in the room. Engaging programs can keep your mind awake longer as you get sucked into the story.

TVs also emit blue light, which can trick the body's production of melatonin into slowing down. Light is associated with wakefulness. When there's light, your body doesn't produce as much melatonin, a hormone that promotes sleep, making it more difficult to fall asleep.

And speaking of distractions...

DITCH ALL ELECTRONICS

For the same reasons you shouldn't have a TV or computer in your bedroom, you also shouldn't have a cellphone, tablet, laptop, portable game console, or e-reader in the room either. Most of these devices also emit the sleep stealing light and are used for consuming content that may rob you of sleep because it's so engaging.

KEEP YOUR ROOM COOL

As you go to sleep your body temperature begins to drop as it prepares itself for slumber. Keeping your room a cool temperature (between 60-67 degrees) can help aid the process of cooling your body.

USE AROMATHERAPY

Research has shown that using certain scents in a room can help promote sleep. What aromatherapy does is creates an atmosphere that is relaxing and calming, which can help you wind down to sleep. It is also good as part of a routine that, through continued use, your brain will pick up as a cue that it's almost time for bed. The best scents to use are lavender and vanilla.

MAKE YOUR BED COMFORTABLE

If you're waking up feeling stiff, numb, or tired, or maybe just had great sleep in a hotel bed, it may time to replace your mattress and/or pillows. Most mattresses are designed to last up to 10 years, but if your mattress has lumps, sags, rips, or holes you may want to think about replacing it. Similarly if you find yourself constantly fluffing your pillow throughout the night, it may be time for a new one.

You spend a third of your life sleeping on your bed, and while up front costs of a new bed may be scary, it may be worth your while to get the best that you can afford. Choosing a mattress really comes down to personal preference, whether you sleep better with a bed that is firm, bouncy, or has a little buoyancy, there is a mattress to fit your needs. 

There are mattresses available to suit all types of sleep needs including adjustable stiffness, preferred sleep positions, disturbances from a tossing/turning partner, or even have covers if you have allergies to certain fabrics or dust mites.

ADJUST YOUR LIFESTYLE:

1. Keep a consistent sleep schedule: Going to bed and waking up at the same time every day—even on the weekends—reinforces the natural sleep-wake cycle in your body.

2. Skip the nap: Sleeping throughout the day makes it harder to fall asleep at night. If you must, limit your snooze session to 30 minutes, and give yourself at least four hours between the nap and when you plan to go to bed for good.

3. Develop a bedtime routine: Creating a set of habits to run through at night will help your body recognize that it’s time to unwind. For instance, 30 to 60 minutes before bed, read in bed or take a warm shower or bath. (The warm water trick is particularly helpful – as you cool off, the drop in your body temperature will help you feel sleepy!)

MAKE HEALTHIER CHOICES:

The foods and beverages you consume, whether you smoke, and how often you exercise can all play a role in how well you hit the sack.

1. Stay away from stimulants at night: Nicotine and caffeine are chemicals that are designed to help keep you awake, so drinking tea or coffee or eating chocolate (all of which contain caffeine), or using anything containing tobacco or nicotine should be avoided for four to six hours before you plan to go to sleep. Even alcohol, which initially makes you feel sleepy, makes it harder to get high-quality slumber, so skip more than a single glass of liquor, wine, or beer in the evening—especially as bedtime gets closer.

2. Pay attention to food and drink intake before bed: Feeling hungry or overly full at bedtime means that you’re less likely to get comfortable sleep. Plus, drinking too many liquids late in the evening could cause you to make multiple trips to the bathroom throughout the night. So choose your food and beverages wisely and time your meals accordingly.

3. Get physical during the day—at the right time: Exercising during the day fosters sleep at night, but keep this in mind: Exercising too close to bedtime may keep you wired and make it hard to settle into sleep. Listen to your body; most people will want to work out at least a few hours before bed, if possible, or at least swap their Crossfit routine for something more relaxing, like yoga, if they are working out in the later evening hours.

INGRID’S NIGHT CAP

Warm some milk (almond/oat or whichever milk you like). Mix half milk with half water. Add a pinch of nutmeg and a dash of honey.

You can also add cinnamon to make it sweet, especially nice during the Winter.

Hormonal Health | Why we need to care!

Whenever people hear the word "hormones," their minds are quick to jump to our reproductive hormones: oestrogen, progesterone, and testosterone. But in reality, our bodies host a network of around 50 different hormones that keep us functioning properly, which is why keeping them balanced is so important. In todays society, there is an epidemic of fatigue, stress related symptoms, mood swings, insomnia and fertility issues. You go to the doctor, have every blood test available and it all come back normal - sound familiar? We tend to forget about our hormonal health as it’s not something we see or think about. Maybe women, around their menstrual cycle, might think about it and usually men do too when their heads get bitten off. Rightly so of course! But our hormonal system is humming away throughout our bodies, throughout the month and requires love and attention. Hormonal imbalance symptoms is one of the most common issues that we see and treat in clinic.

Why there is a hormonal epidemic |

Modern day living has become a juggling act. Many modern women mistake the feeling of being under stress for having energy, that buzz that keeps us going. We look to the women who make every gym class, career woman and never misses a soccer game as the one I want to be - Super Woman. Sometimes this woman is so ‘pumped’ she doesn’t have time for breakfast but grabs her skinny latte instead or gets a hit of sugar around 3pm or even a healthy juice (cos that’s my bit done) and keeps on going. She runs from dawn to dusk and then low and behold, she can’t sleep because her mind is racing through the list of jobs she needs to do the next day.

In the microcosm of the world that is a woman’s body, it becomes normal for her to consistently outspend her energetic and nutritional resources. Between holding down job, social life, maintaining a relationship, caring for a family, a woman often blows the energy that she gets from sleep, good food and good company.

Her daily needs repeatedly outpace her daily intake of energy. So imagine the effect, if you are not sleeping or your food intake isn’t great - where is your energy reserve coming from? It’s like spending money that you don’t have - the money runs out, debt and it becomes a system that is unsustainable.

Why is this important for our hormonal health |

When we are constantly on the go, our bodies go into a state of stress. We may not necessarily feel stressed but our bodies recognise it as a state of stress because there is no down time, relaxation and we forget to simply, breath. When our bodies are like this, we release stress hormones so after some time our bodies start to feel minor events as critical events and a vicious cycle commences. This hormonal state makes the body hyper vigilant and stokes up our nervous system until it is hypersensitive. It is normal that we go through times of stress, for a day, a week or even a few months and our bodies have time to recover. When we go through stressful times, we get through them by using our “overdraft” from the bank and once the stressful time passes, we pay our bodies back and build back up the reserve. What tends to happen, is our bodies can go into longer periods of stress and it becomes prolonged. Further going into overdraft, with no periods of time to pay back, nourish and rebuild. An overabundance of stress hormones outweighs the nourishing effects of our sex hormones and leads to breakdown of bones, skin, muscle and brain tissue.

➩ Signs of Hormonal Stress/Imbalance 

• Mood Swings
• Insomnia
• Panic attacks
• Constant state of worry
• Skin changes during menstrual cycle 
• Irregular bowel habits
• Hot flashes or night sweats
• Irregular menstrual cycle
• Heart palpitations
• Low immunity

What You can Do about it |

When clients come to our health retreats or into our clinics, we work through their health issues using our four pillars of health:

Movement ⎮ Nutrition ⎮ Natural Medicine ⎮ Self Care

It is important to not get overwhelmed by the vast amount of information out there. We may know what is good for us but often struggle with the daily application of a healthy lifestyle. Whether it’s due to an overwhelming amount of information out there or being purely and utterly confused as to what is right for me, that’s where we want to step in and strip all confusion away in order find out what the individual needs and what is going to work for the client. Working through each individual person is the key to the Escapada model and key to achieving a balanced mindset to achieve a healthy lifestyle.

Where to start - Our Simple Lifestyle Tips |

Balancing hormones isn't a one-and-done task but rather a journey that requires you to know your body and practice self-care to keep your unique system happy.

1. De-Stress
The best way to quickly cut stress? Say no. If it doesn't give you joy or doesn't keep you smiling, think about saying no. Life is too short to let stress rule your day. How you do that, is very individual as we al;; need to ask ourselves - what is driving my stressful life. It might be a job that is unsustainable, toxic relationship, unrealistic goals. Take a step back, go sit by the sea and start writing down what’s causing you stress and how realistic is it to start reducing your stress levels

2. Nutrition
Let food be thy medicine. In terms of Chinese Medicine, nutrition is advised on an individual basis guided by thew symptoms that present in the body. However there are some really good general rules when it comes to keeping those hormones happy. If you eat properly and hydrate your body, it will often thank you with improved moods and healthy hormone levels. Focusing on a whole-food, plant-based diet with clean, grass- fed protein (if you're eating meat) will help your body detox and rebalance itself to function the way it was intended. Eliminating excess sugar and processed foods laden with chemicals will help to get the body started.

3. Movement
Nothing helps combat chronic stress like regular exercise. Already exercising? You may be doing the wrong kind of exercise for your body if you are not seeing results or feeling better after you do it. Think of the Yin/ Yang theory, if you are doing Crossfit (yang) 5 times a week, you may need to balance it out with some yin movement such as yoga/stretching. Or perhaps you are not moving enough, this can lead to stagnation in the body. The best way to start moving your body ASAP? Park your car at the far end of the parking lot and take the stairs. Any exercise is better than none at all, so start incorporating easy practices that force you to move your body throughout the day.

4. Sleep
Sleep encourages yin qualities and, like any other aspect of yin, it needs to be consistent and the right amount. But your body craves that reset time. Not getting at least seven to eight hours of sleep leaves your body with increased cortisol levels and in a state of unrest because it simply didn't have enough time to reset for the next day. In that state, your endocrine system can't keep up, and your parasympathetic nervous system can't do its job. In turn too much can increase excessive yin and leaves us sluggish and lethargic. Sleep is one of the most nourishing, restorative thing we can do.

5. Relationships
Keeping good company is paramount to your health. Over the course of our lives, many people come into our lives and many leave for many reasons. When we are surrounded by healthy and loving relationships, it release the happy hormones but on the flip side when we are near toxic or stressful relationships on a continuous basis, it release continuous stressful hormones. Examining the relationships that we are exposed to on a continuous basis is vital to our health and finding ways to heal relationships needs to be a priority or it may mean completely walking away. This also relates to the relationship we have with ourselves

6. Natural Medicine
Acupuncture has long been a popular treatment for infertility, but now, women are gravitating toward Chinese medicine for overall hormonal help.Among these acupuncture newcomers are women looking for natural ways to handle perimenopause and menopause; younger women challenged by the effects of synthetic birth control; and, basically, women who simply feel like their hormones are off-kilter. Acupuncture has none of the side-effects or toxicity found with Western medicinal approaches to balancing hormones and in many cases, a lot more effective.

Always remember that, at the end of the day, you are in charge of your own health care, and only you can make the choice to adjust your lifestyle to be more hormone-friendly. Making yourself a priority and realising that stress does major damage to your hormones can be the impetus that you need for a new approach at life. In many cases, foundational lifestyle changes need to be made for your hormone health to return to balance, and taking that first step is easier than you think.