What Does Self-Care Really Mean?

• Why self-care so important?

Modern-day living has become a juggling act. When we have a lot of pressures, from workload to personal stresses, we mistake the feeling of being under stress for having energy. You run from early morning until late at night, turning yourself into an energiser bunny! In the microcosm of the world that is our body, it is not uncommon for us to exhaust our energetic and nutritional resources. Between holding down a job, maintaining relationships, and caring for a family, we can often negate the energy we earn from sleep, good food and good company. Our daily needs repeatedly outpace our daily intake of energy and the concept of a healthy lifestyle and self-care, or the meaning of, can go out the window. 

Traditional Chinese Medicine (TCM) has been a lifestyle medicine for thousands of years. This means that it is composed of 80% lifestyle/self-care and 20% treatment. In this sense, lifestyle means the way you live every day, how you get up in the morning, what you eat and drink, how you move, what you think and believe in and much more. If there is illness, the illness is treated; if there is no illness, the body is strengthened. Prevention is therefore the main focus rather than waiting for dis-ease to occur. Health is not just the absence of disease, but a feeling of wholeness, resilience and vitality.  In Chinese medicine, self-care is called Yang Sheng which directly translates as ‘nourish life’. Yang Sheng is the self-care part of Chinese medicine which means your self-care practices give you an amazing self-healing system/toolbox, it serves as your daily health maintenance. There is an ancient Chinese proverb: ‘

a drop of prevention is better than a bucketload of cure’.

Nurturing our bodies and our health a little every day is key to a year-round health and well-being system.

• What does self-care really mean?

There is a misconception that self-care just means warm baths and massages. Self-care encompasses anything that you do for yourself to support your physical, emotional, and spiritual health and well-being, it acts as daily health maintenance. A western approach can often be focused on treating disease when it arises, but in China, the mentality is that if you fall sick it is a failure of your Yang Sheng, your daily health maintenance. Basically, your self-care practices should aim to rebalance and resolve all the little niggles that later on can become a health problem/disease. 

We can, at times, follow others’ lead in terms of their self-care rituals but meaningful self-care routines mean taking a moment and tuning into yourself and figuring out what serves you and your health the best, taking into account where your life is at that point. To a busy working mom having a coffee in a cafe by herself might mean self-care but for another, it might be attending her Monday night yoga class to start the week in the best way. 

We all have different needs so take a moment and figure out yours. This approach offers you your own timeless and evolving daily preventative health toolbox, it can be very empowering. Yang Sheng is a concept from ancient China from 5,000 years ago and remains just as relevant today - they really do have it all figured out. 

• How can you best incorporate self-care into your life?

Start small and work your way up. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. 

Therefore we always invite our clients to choose 4 things (or even less) that they would like to incorporate into their life. It is not limited to 4 but it is important to keep it manageable and small, and build your way up. One self-care practice might simply be to get up 10 minutes earlier and do a 5-minute meditation or practice gratitude. Once these 4 things become part of your habit, lifestyle or mindset (like brushing your teeth, you wouldn’t dream of not brushing your teeth) - repeat this exercise again. This might be in a month or 6 months’ time. The important aspect is, that you are able to maintain these changes and set yourself up for continued success. 

A common trap we can fall into with a modern mindset of doing too much, when it comes to self-care less is more but practicing it mindfully and continuing is the key. 

• What are the positive impacts that these self-care steps can have on your life?

The positive impacts are endless, from your energy, sleep, digestion, hormonal health, emotional well-being and the list goes on. It can sometimes be hard to see the true benefit because you are preventing imbalances every day that would have happened if not for your self-care practices. For example, a simple 1-minute gua sha routine to release tension in the face and jaw can help to prevent headaches, migraines, dental issues and TMJ problems, etc. Like I said at the beginning it is so important for each individual to reflect and decide what self-care practices suit them best and their life, at that particular time. If someone is going through a really stressful time at work or in their personal life, a 5-minute meditation practice can help you manage your stress and in turn make better decisions, improve relationships. These knock-on effects are worth their weight in gold. Self-care can sometimes be viewed as ‘selfish’ but actually, the effect of you practicing good self-care practices ripples out to your family, children, colleagues - you can’t get more positive than that. 

Pantry Remedies for the Festive Season Indulgence

"Food as medicine and kitchen remedies are a huge part of Chinese culture. They are an effective way to health simple, and sometimes complex, issues using ingredients commonly found in the kitchen. In the spirit of the holiday season, many of us will party hard - some too hard - then suffer the consequences the next day! Here are a couple of our favourite rescue remedies to prevent or treat your hangover after a night of merry-making"

In TCM overconsumption of alcohol causes an excess of heat in the body and damage to certain organs, resulting in symptoms such as headaches or nausea. To prevent or relieve a hangover, TCM remedies generally act to reduce and clear the excess heat in the body. Here are our favourite TCM recipes to beat that hangover, some of them are pretty simple and will include items from your pantry (which we love!) - others are a little more peculiar but everything can be found in a health store or ordered online!

PANTRY RECIPES:

• Pear Juice: To help you avoid your hangover, try drinking a glass or two of concentrated pear juice before indulging in alcohol. This centuries-old remedy is said to have strong anti-inflammatory properties that stimulate the liver, making it a great way to detox your body.

• Sweet Black Tea: After the festivities and before you turn in for the night, drink an extra strong cup of black tea with one heaped spoonful of brown sugar. The acidity of black tea and the sweet, warming properties of brown sugar stimulate Liver and Stomach function to help release alcohol from your system. If caffeine keeps you awake, drink fresh ginger tea with lemon and brown sugar instead. This will have a similar detox effect.

• Ginger & Honey Tea: To help reduce general dehydration the morning after cut 10 slices of ginger and mix them with 3 cups of water in a pan. Bring the water to a soft boil and strain an orange, half a lemon, and add half a cup of honey to the mix to make the ultimate hot tonic for your upset stomach and keep you hydrated. Pour into a cup (Strained) and enjoy!

• Chinese Herbal Formula: The herbal formula "Bao He Wan“ is amazing if you have an upset stomach. These herbal miracle workers aren’t just for hangover induced nausea; you can take them anytime your stomach feels upset! Ask your acupuncturist for a prescription or find a Chinese pharmacy near you who will be able to help.

• Green Tea for Hangover Headaches: We all know that feeling the morning after a boozy night out. This headache tends to be throbbing in nature and located around your temples. In TCM, alcohol is heating in nature and therefore the liver - the organ that is responsible for detoxifying the body - needs some cooling down. Although it sounds simple, Green tea is great for that kind of headache! Have yourself a cup of VERY strong green tea (2-3 bags per cup) to detox and relieve that tension in your temples!

• Top Tip - Need to sober up fast? Try a radish in sugar and vinegar. Mix a piece of white radish finely sliced in dark rice vinegar and sugar (alternatively apple vinegar). It might taste horrid, but this drink can help neutralise the alcohol in the body and allow one to sober up faster.

ACUPRESSURE POINTS:

People say that "touch" is a great relief when you are hungover - which is why we love self massage in TCM as one of our favourite "morning after" hangover cures especially if you're feeling green. Just make sure your hands are nice and warm before you start!

• Zusanli (ST-36) for Nausea: If you're feeling a little green the morning after, acupressure point "Zusanli" also called stomach-36 is your best friend. Located four fingers (3inches) below the kneecap on the outside of your leg between the two bones of your lower leg (approve 1inch toward the outer edge). You can also find it by putting your hand on the outer side of your leg over your knee with your fingers facing down. The pressure on this point triggers a "sharp" pain. To make it work, apply pressure and massage the point in circular movements with the tip of the thumb. Massage for 2-3 minutes and repeat on the other leg.

• Large Intestine 4 (Li-4) for Hangover Headaches: Suffering from a temple thumping hangover headache? There is a pressure point on your hand, in the fleshy area between your finger and thumb, known as LI 4 which can help!. In TCM it’s the gate to the large intestine, and applying pressure to it can help with headaches, as well as with constipation, which sometimes accompanies a hangover. To locate it rest your left hand on a table, making an L-shape with your pointer finger and thumb. With your opposite thumb, apply pressure and massage between the web of your thumb and pointer finger, in small circular motions. The trigger point is up where you feel your index finger bone. Applying pressure for 10-20 seconds at a time, on each hand.

  **Never stimulate in pregnancy

• Bladder 2 - Headache point

Grab your gua sha tool for some headache relieving bliss - see photo. Even better pop in the fridge for some extra cooling relief

• Gallbladder 43 to Stop Those Negative Thoughts: Sometimes after a night of drinking you wake up with self-doubt, negative self-take and even paranoia - it's perfectly normal but to stop these feelings of "wrong-doing" and help ease that mind chatter you can use acupressure. Our Gallbladder 43 point found on both feet, is located between the fourth and fifth toes a few fingers up from the fifth toe at the tendon when you flex your pinky toe. When you've found the spot, apply pressure for 30 seconds on each side in circular movements. Be firm but don't press so hard that it hurts!

LOTS MORE HEALTH BOOSTING ARTICLES

Cosmetic Acupuncture for post Summer skin repair

SKIN HEALTH

Our skin has never been under such pressure as it combats the daily stresses of a modern day life, especially at seasonal transitions. When we talk about skin health and ageing naturally, a 360° approach is vital.

Cosmetic Acupuncture or Facial Rejuvenation is an extension of traditional acupuncture. It naturally helps make the skin look younger, smoother, and all-around healthier. And unlike more invasive procedures, facial acupuncture addresses not only signs of aging, but also the skin’s overall health.

In Chinese Medicine we believe that external skin quality is driven by our internal health. That means you can apply the best and most expensive skincare on your face but if you are stressed, not sleeping, eating badly or have a hormonal imbalance - what you apply to your skin will simply not be effective. The focus is to create long-term changes in the health of the skin and body, not short-term quick fixes. By this, we mean better collagen stimulation, a brightened skin tone, reduced jaw tension, and a softer appearance overall on top of health benefits like reduced anxiety and tension.

HOW IT WORKS

Chinese Medicine focuses on the processes of the human body as an energy system, whereby skin health and well being relies on the smooth and dynamic flow of energy or Qi through the body. Once internal causes that affect skin ageing are assessed, a prescription of body acupuncture will complement your holistic cosmetic treatment, allowing you to experience a full flow of energy that will support the facial acupuncture.

Facial cosmetic acupuncture focuses on rejuvenating, re-energising and addressing all signs of skin concerns by stimulating, repairing and renewing skin mechanisms from within the dermis.

The treatment involves superficially inserting tiny and painless needles on the face. As the needles puncture the skin, they create wounds within its threshold, which are called positive microtraumas. This process accelerates a cascade of crucial healing triggers, which facilitates increased micro-circulation and oxygen supply to the skin as well as encouraging the skin’s own repair mode. The rejuvenating treatment promotes detoxification and encourages production of newer and stronger collagen and elastin fibres resulting in improved firmness, elasticity, reduced fine lines, regeneration, healthier complexion and texture.  

But unlike Botox or dermal fillers, facial acupuncture isn’t a quick fix of any kind. The majority of people see improvements after just a few sessions of facial acupuncture, but we recommend 6 to 12 treatments once or twice a week to see optimum and long lasting results. After that, you can go into what we call a “maintenance stage,” where you get the treatment every four to eight weeks. 

RESULTS

Our natural 360° approach to your skin health will deliver lasting anti-ageing results:

✓ Lifting, firming & toning

✓ Fine line & wrinkle smoothing

✓ Revitalising & contouring

✓ Lift scarring

✓ Get that glow back

THE ESCAPADA SKIN HEALTH PROGRAMME

This advanced signature cosmetic rejuvenation approach is an inspirational treatment that integrates Chinese medical wisdom with western scientific interventions. Our signature programme combines the latest specialised techniques of TCM beauty and western advancements.

Techniques include cosmetic acupuncture, medical micro-needling and facial rejuvenation techniques such as guasha, jade rolling and cupping.
The application of peptide infused masks and skincare botanicals, rich in natural active ingredients, further rebalance and nourish skin health. All of this combined with constitutional acupuncture and lifestyle guidance  for internal health, truly makes this a complete 360° body programme.

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What Does Self-Care Really Mean?

• Why self-care so important?

Modern-day living has become a juggling act. When we have a lot of pressures, from workload to personal stresses, we mistake the feeling of being under stress for having energy. You run from early morning until late at night, turning yourself into an energiser bunny! In the microcosm of the world that is our body, it is not uncommon for us to exhaust our energetic and nutritional resources. Between holding down a job, maintaining relationships, and caring for a family, we can often negate the energy we earn from sleep, good food and good company. Our daily needs repeatedly outpace our daily intake of energy and the concept of a healthy lifestyle and self-care, or the meaning of, can go out the window. 

Traditional Chinese Medicine (TCM) has been a lifestyle medicine for thousands of years. This means that it is composed of 80% lifestyle/self-care and 20% treatment. In this sense, lifestyle means the way you live every day, how you get up in the morning, what you eat and drink, how you move, what you think and believe in and much more. If there is illness, the illness is treated; if there is no illness, the body is strengthened. Prevention is therefore the main focus rather than waiting for dis-ease to occur. Health is not just the absence of disease, but a feeling of wholeness, resilience and vitality.  In Chinese medicine, self-care is called Yang Sheng which directly translates as ‘nourish life’. Yang Sheng is the self-care part of Chinese medicine which means your self-care practices give you an amazing self-healing system/toolbox, it serves as your daily health maintenance. There is an ancient Chinese proverb: ‘

a drop of prevention is better than a bucketload of cure’.

Nurturing our bodies and our health a little every day is key to a year-round health and well-being system.

• What does self-care really mean?

There is a misconception that self-care just means warm baths and massages. Self-care encompasses anything that you do for yourself to support your physical, emotional, and spiritual health and well-being, it acts as daily health maintenance. A western approach can often be focused on treating disease when it arises, but in China, the mentality is that if you fall sick it is a failure of your Yang Sheng, your daily health maintenance. Basically, your self-care practices should aim to rebalance and resolve all the little niggles that later on can become a health problem/disease. 

We can, at times, follow others’ lead in terms of their self-care rituals but meaningful self-care routines mean taking a moment and tuning into yourself and figuring out what serves you and your health the best, taking into account where your life is at that point. To a busy working mom having a coffee in a cafe by herself might mean self-care but for another, it might be attending her Monday night yoga class to start the week in the best way. 

We all have different needs so take a moment and figure out yours. This approach offers you your own timeless and evolving daily preventative health toolbox, it can be very empowering. Yang Sheng is a concept from ancient China from 5,000 years ago and remains just as relevant today - they really do have it all figured out. 

• How can you best incorporate self-care into your life?

Start small and work your way up. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. 

Therefore we always invite our clients to choose 4 things (or even less) that they would like to incorporate into their life. It is not limited to 4 but it is important to keep it manageable and small, and build your way up. One self-care practice might simply be to get up 10 minutes earlier and do a 5-minute meditation or practice gratitude. Once these 4 things become part of your habit, lifestyle or mindset (like brushing your teeth, you wouldn’t dream of not brushing your teeth) - repeat this exercise again. This might be in a month or 6 months’ time. The important aspect is, that you are able to maintain these changes and set yourself up for continued success. 

A common trap we can fall into with a modern mindset of doing too much, when it comes to self-care less is more but practicing it mindfully and continuing is the key. 

• What are the positive impacts that these self-care steps can have on your life?

The positive impacts are endless, from your energy, sleep, digestion, hormonal health, emotional well-being and the list goes on. It can sometimes be hard to see the true benefit because you are preventing imbalances every day that would have happened if not for your self-care practices. For example, a simple 1-minute gua sha routine to release tension in the face and jaw can help to prevent headaches, migraines, dental issues and TMJ problems, etc. Like I said at the beginning it is so important for each individual to reflect and decide what self-care practices suit them best and their life, at that particular time. If someone is going through a really stressful time at work or in their personal life, a 5-minute meditation practice can help you manage your stress and in turn make better decisions, improve relationships. These knock-on effects are worth their weight in gold. Self-care can sometimes be viewed as ‘selfish’ but actually, the effect of you practicing good self-care practices ripples out to your family, children, colleagues - you can’t get more positive than that. 

Managing Stress and Anxiety in the New normal

ESCAPADA E-MAGAZINE

The past few months have been unprecedented and for most it has been an emotional rollercoaster ranging from stress & fear to complete relaxation. Covid-19 has had a huge impact on the world and forced everything to slow down, but that does not mean our minds have stopped; or indeed the very aspects of our lives that can cause stress. When we think of the world beginning to re-open, what parts of the old way of living do you want to start again? Let’s face it - we all need a natural Stress & Anxiety Relieving Toolbox.

Yogandha

This month we have teamed up with the wonderful multi-award winning Irish brand Yogandha to bring you their top 5 essential oils to reduce stress and anxiety. Yogandha special blended oils were created through three years of meditation and blending on the wellbeing intentions of yogis. Use these oils with our suggested acupressure points. Enjoy…..

Yogandha’s Top 5 Essential Oils to Reduce Anxiety & Stress

LAVENDER: Lavender is an all-time favourite essential oil. It is extremely balancing and calming and used for both body, mind and emotions. Research suggests that lavender “reduced anxiety and improved mood in patients waiting for dental treatment” in one study. Another study showed that lavender essential oil inhalation decreases exam anxiety. It’s definitely the top essential oil to have around when feelings of overwhelm or insomnia arise. Inhale it or apply it on the skin. When using it on the skin blend it with a carrier oil or use an already blended massage oil such as Yogandha Relax Body Oil.

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe, according to the NHS (National Health Service). Some anxiety is normal. We get anxious when we step out of our comfort zone, maybe we have a job interview, go on a new date or have to make a big decision in our life. But when anxiety is unexplained or affects our daily life, we need support.

CHAMOMILE: Good old chamomile has always been used as a remedy to calm down. A tea infusion of chamomile flowers is used to calm down troubled digestion, reduce skin irritations and drunk to relax an overactive mind. The essential oil has the same properties when applied on the skin or inhaled. The herbal and grounded aroma of blue chamomile, found in Yogandha Relax Body Oil, encourages stillness and reflection and eases sleep.

VETIVER: This grass has a very heavy almost smoky aroma. When inhaled it instantly grounds you. That’s why it is such an important part of Yogandha Ground Rollerball. If you feel anxious, stress or overwhelmed vetiver is your friend.

FRANKINCENSE: This aroma helps us to breathe. When we feel anxious or panicky, we often find it difficult to breathe. Frankincense is a perfect essential oil in any anxiety blend as it slows and deepens the breath inducing a feeling of peace. We use it in several blends including Yogandha Relax Body Oil and Yogandha Ground Rollerball.

SANDALWOOD Along with frankincense, sandalwood has long been used for meditation and relaxation. It’s another woody, grounding essential oil that helps to relax an overactive mind. It calms any irritation whether it's mental or physical. Sandalwood makes Yogandha Ground Rollerball an excellent choice when we need to still our minds.

Body massage to relax the mind

We also love using the essential oils in a massage blend. Body massage is a very grounding practise to soothe and calm an anxious mind. In Ayurveda, oil massage is a therapeutic treatment to reduce Vata Dosha. Excess Vata can manifest as anxiety and insomnia. We use Yogandha Relax Body Oil to calm our minds and soothe away anxiety. Essential oils work so wonderfully for anxiety, stress or insomnia as it affects us both through our olfactory system, our sense of smell, as well as through our bloodstream when inhaled or applied. The act of applying, especially massaging, the essential oil blends also support our nervous system. So go ahead, try different aromas, different scents and different blends.

* Please note this is not medical advice and purely for education only. Always refer to a medical professional to discuss your mental and emotional health and potential treatment. If you have any medical condition or if you are pregnant please always consult your medical consultant before using essential oils and speak to a qualified aromatherapist.

Escapada’s acupressure points to Reduce Anxiety & Stress

We recommend practicing acupressure once or twice a day, but “generally, a shorter treatment more frequently is more effective than a longer treatment less frequently.” And although there is no limit to how often you can stimulate these points on the body, we suggest using a soft touch. “This isn’t a deep tissue massage,”. Use with the essential oils above for a heightened effect.

“Be Gentle with Yourself.”

Yin Tang, or the Midline of the Face

Stress headaches are no match for this acupressure point, located on the forehead at the midline of the face. Gently press the area in between your brows with your ring and middle fingers. Gently press and inhale for four counts. Then slowly release and exhale for five counts. Repeat until you feel calm.

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Pericardium 6, or the Inner Wrist

To find this point, supinate your palm and measure two-thumbs-width distance from the midpoint of your wrist crease towards your elbow. Next, gently press on the point for 30 seconds while breathing fully and evenly, then repeating on the other side. This point calms the heart and spirit, and treats an upset stomach due to stress. It also soothes irritability and promotes restful sleep.

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Kidney 1, or the Sole of the Foot

To access this point, sit in a chair and cross your leg so that the pinky toe side of your foot is resting on the top of your thigh. The spot to look for is just behind the ball of the foot, on the line between the second and third toes and the centre of the heel. Press down with your thumbs to activate the most grounding point on the body. This acupressure spot “calms the heart and mind, and soothes anger and frustration.”