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.

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.

Your Winter Health Guide

SEASONAL ROUTINES

I know you are probably sick of us telling you, but seasonal routines are a vital cornerstone of health, year around. Balancing the nature of your local climate with lifestyle choices that offset the potential for seasonally-induced imbalances is one of the simplest ways that you can protect your well-being.

Winter is Yin in nature; it is inactive, cold, and damp in contrast to the Summer which is yang in nature; active, hot and dry. So of course our habits and diet must change accordingly. In terms of five elements, Winter is ruled by the water element, which is associated with the kidneys, bladder, and adrenal glands. The kidneys are considered the source of all energy (Qi) within the body. Nature enters an inward period of rest and reflection and so should we! Therefore, it is an ideal time to be introspective, restful, and consolidate your energy (Qi) through the season and prepare for the outburst of new life and energy in the spring.

What happens during this period lays the seed for the following year.

• Get Outdoors Every Day

While most of us are taught to fear the sun, moderate sun exposure is a must. As the days grow shorter and cooler and we’re less likely to be outside, we are getting dramatically less day-to-day sun, which can affect our health and our mood. 

Not only is sun important for the production of vitamin D, an essential nutrient that helps to fight inflammation and protect us from cancer, research has found that exposure to the sun in appropriate amounts offers numerous other health benefits.

These include enhancing the mood and boosting energy levels through the release of endorphins, treating skin conditions like dermatitis and psoriasis, relieving the pain of fibromyalgia and inducing nitric oxide, which helps to protect the skin against UV damage as well as promoting wound healing and offering cardiovascular protection.

Even during the winter, it’s important to get outdoors. Just ten minutes a day will give your body the message to make more vitamin D, and it’s likely to boost your mood too. 

• WINTER EXERCISE

Good circulation is the foundation of our health. Efficient circulation keeps the cells of the immune system moving, so that they can work effectively. It also encourages lymphatic drainage, which clears toxic waste. Therefore, exercise is one of the best ways to support optimal physical and mental health through the winter months. Intense exercise consumes energy that we should be conserving during winter.

Practice slower, less intensive exercise routines that need less expenditure of energy. During exercise aim to only break a very mild sweat, if at all, to help conserve your energy. Activities such as gentle yoga, Tai Chi and walking are suitable for this time of year

• SLOW DOWN

Slow down.....In general, you’ll want to cultivate a light heart and a sharp sense of purpose this winter in order to counter the cold, grey weather and the seasonal tendency toward melancholy and loneliness. Invite warmth into your mind, body, and relationships, and create frequent opportunities for fun and laughter. Try to avoid rushing. Instead, make a concerted effort to embrace a slower, more relaxed pace through the winter months. This is a great time to engage in meaningful relationships and to socialise, but balance your social self with some quiet time, reflection, and stillness. After all, the slow, heavy qualities of the winter months offer a rare opportunity to retreat and check in with ourselves.

Our bodies benefit from maintaining a predictable routine but will also, benefit from keeping things fresh and a bit unpredictable, so do your best to strike an appropriate balance for yourself. Certain parts of your day—like the times that you rise, work, eat, and sleep—can easily be consistent from one day to the next, while other times of day can provide for some variation and spontaneity. Start your day with a short but invigorating morning routine. It is generally appropriate to sleep a little later in the winter, but you will feel fresher and more motivated if you are up by about 7 a.m

• Focus inwards

Important practices to nourish the Water element/energy for winter health include:

• listening to your body

• reflecting on who you are

• accepting yourself as you are

Drive and will, belong to the Water element. Winter is a great time to develop and plant the seed of your intentions. This prepares the soil as you enter the growth energy of spring, where you bring actions to your plans.

It is the time to nurture yourself and reflect on your inner ideas of what you desire for your life. Avoiding entertainment that is overly exciting/dramatic helps your mind to rest and internalise. Instead, seek entertainment that stimulates reflection and contemplation. Curl up beside the fire with a good book or podcast.

Meditation is a great way to slow your mental and emotional system. Focusing inwards reflects the seasonal inward movement of your Yang Qi. A fifteen minutes daily practice can have profound effects throughout your day. All it requires is finding a quiet space and concentrating on your breath.

• Keep warm

Keeping warm is important, cover up and avoid exposure to the cold. In particular, covering up the lower back and neck area when outside. Scarves, beanies, gloves, jumpers and no midriff-baring tops are the way for winter.

Keep your feet warm as the sole of your foot is where the Kidney meridian begins. It is important to not walk barefoot on cold floors, to avoid cold entering into the body.

A hot water footbath before bed, with Epsom salt added, is great to help keep warm and nourish your Water energy. This draws heat away from your head and body. This helps to internalize your thoughts, contributing to a good nights sleep. It cools your body core, inducing melatonin production, which makes us feel sleepy.

• GET YOUR SEASONAL TUNE UP

A seasonal tune up works in much the same way as getting your car serviced, motorists are advised to regularly  check the oil and water levels,  give the tyres a once over and top up the antifreeze in order to keep their cars running efficiently.   

At certain periods of the year, the body can have difficulty adapting to change and can tire or deplete easily, leaving it more vulnerable to disease. Traditional Chinese medicine recognises this and uses acupuncture to smooth the transition. Acupuncture is known to strengthen your immunity. It not only treats pain but it improves digestion and elimination, balances emotions, strengthens your lungs and strengthens your body’s defenses to get you winter ready.

Sleep Hygiene Check-In

WHAT CAN I DO TO GET A GOOD NIGHTS SLEEP?

As we move into the Winter, one of the best things we can do for our health, is make sure we have a good quality nights sleep. In order to do that, it can be really beneficial to check in and make our sleep hygiene is up to scratch.

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.

Coronavirus Anxiety: Coping with Stress, Fear, and Worry

Fears about COVID-19 can take an emotional toll, especially if you’re already living with an anxiety disorder. But you’re not powerless. As we move into the Winter months, it is imperative that we pause and take stock of how we can manage our mental health over the next few months in this ever-changing environment.

Know that it’s okay to have anxiety. You’re not alone.

It is understandable that these feelings are coming up, it’s a strange time. We’re in the midst of a worldwide pandemic, with many places at least partially shut down, others struggling to reopen safely. Some of us are in areas where the coronavirus infection rates are getting worse. Others are bracing for what may come next. And all of us are watching the headlines and wondering, “When is this going to end?”

In times of uncertainty, these feelings can be normal and it’s important to recognise that but it can be all too easy to catastrophize and spiral out into overwhelming dread and panic. But there are many things you can do—even in the face of this unique crisis—to manage your anxiety and fears.

get to know your anxiety

Everyones anxiety is different. What triggers our anxiety and how we feel it in our bodies is different. In the ancient Chinese military treatise The Art of War, Sun Tzu wrote, “If you know the enemy and know yourself, you need not fear the result of a hundred battles.” 

The first step to mastering your anxiety is to recognise what it is when it happens and how it feels. Instead of ignoring it and letting it build up and take over, simply note the anxiety as soon as you feel the buzzing in your heart, the butterflies in your stomach, the spinning in your brain: This is anxiety.

Focus on the things you can control

We’re in a time of massive upheaval. There are so many things outside of our control, including how long the pandemic lasts, how other people behave, and what’s going to happen in our communities. That’s a tough thing to accept, and so many of us respond by endlessly searching the Internet for answers and thinking over all the different scenarios that might happen. But as long as we’re focusing on questions with unknowable answers and circumstances outside of our personal control, this strategy will get us nowhere—aside from feeling drained, anxious, and overwhelmed.

When you feel yourself getting caught up in fear of what might happen, try to shift your focus to things you can control. For example, you can’t control how severe the coronavirus outbreak is in your city or town, but you can take steps to reduce your own personal risk (and the risk you’ll unknowingly spread it to others)

Vitamin D

Because you’re not going outdoors as often, you’re getting a substantially lowered daily intake of vitamin D. Even when you are outside, it’s likely you’re bundled up and have covered as much of your skin as possible, even further limiting vitamin D intake. Your body absorbs vitamin D when UVB rays come in contact with your skin, and those rays can’t penetrate the atmosphere as easily when the sun doesn’t rise as high in the sky during the winter months.

How does this relate to anxiety? Vitamin D triggers the release of neurotransmitters such as dopamine and serotonin. Vitamin D receptors are also located in regions of the brain linked to depression. Basically, lack of sunlight exposure during the winter months can disrupt your body’s release of neurotransmitters related to anxiety and depression. So spend as much time as you can outdoors or consider a Vitamin D supplement through the Winter months

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sleep

Studies show sleep deprivation to be one of the primary contributors to anxiety problems, depression. The amygdala is the part of the brain that prepares the body to protect itself when it perceives danger. When it senses danger, it sends a message to the prefrontal cortex, which then interprets and assesses the situation and decides whether to activate the fight or flight response. Under normal circumstances, the amygdala and prefrontal cortex work together to respond appropriately to danger while also keeping people from overreacting to emotional experiences. Under conditions of sleep deprivation, our amygdales and prefrontal cortexes stopped working together, resulting in slower reflexes, increased irritation, problems with focus and concentration, and higher feelings of anxiety.

breathe

We come back to this time and time again but this is the single most important thing you can do for your anxiety. When you start to feel that bubbling up of anxiety, take even five minutes out of your day and practice some of the following breathing techniques:

• Anuloma Viloma (Alternating Nostril Breathing)

Anuloma Viloma excellent for not only releasing physical tension, but also for supporting a clear mind, enhanced tranquility, and stress reduction. It's perfect for the hectic holiday season (it can be done daily during this time of year), or anytime you're feeling anxious, nervous, stressed, depleted, or exhausted.


How-to: Take a comfortable seat. Make sure you feel warm—consider using a meditation shawl or wrapping a blanket around your waist. Sit tall and close your eyes. Close the right nostril gently with the right thumb. Begin by inhaling gently up the left nostril. Close the left nostril with the ring finger. Lift the thumb and exhale down the right nostril. Inhale back up the right nostril. Exhale left, then continue at a comfortable rhythm. The breath should be smooth, soft, comforting, and relaxing. Do this for about 5–10 minutes, then feel the sweet rejuvenation of this simple breathing practice for vata.

• Bhastrika (Bellows Breath):

Bhastrika helps increase the graceful flow of prana through the body's energy channels (nadis). It also helps to remove excess congestion in the lungs and brighten the mind. Bhastrika is best when you feel sluggish, lethargic, mildly congested, or unmotivated. 
 


Note: This breathing technique is meant to be done on an empty stomach. Have a tissue handy in case excess mucus is loosened. Avoid Bhastrika during pregnancy, or if you have heart or respiratory conditions.


How-to: Establish a comfortable seat with a long spine and hands resting on your lap. Close your eyes. Soften and relax the jaw and facial muscles. Though the nose, inhale deeply, flaring the ribs open. Exhale fully, as the lungs deflate. Continue the fanning breath technique, giving equal emphasis to each flaring inhalation and deflating exhalation. Keep the spine tall as you squeeze out excess kapha. Continue for 15–20 seconds, then return to natural breathing. Notice the warmth, lightness, and stimulation of Bhastrika.

• Ujjayi (Victorious Breathing): 

When done properly, Ujjayi breathing should be both energizing and relaxing. How-to: To practice the inhalation, focus on creating a soothing and pleasing sound that is unhurried and unforced. We suggest working on your Ujjayi breathing in a seated, relaxed cross- legged position. Imagine sipping the breath in through a straw. If the suction is too strong the straw collapses and great force is required to suck anything through it. Once Ujjayi breathing is mastered in a seated position, the challenge is to maintain the same quality of breathing throughout your yoga practice.

Throughout your practice, try to maintain the length and smoothness of the breath as much as possible. Once you find a baseline Ujjayi breath in a pose that is not too strenuous (Downward- Facing Dog for example), endeavor to maintain that quality of breath throughout the practice. Some asanas require great effort, and you may begin to strain in your breath.

Be easy on yourself - Some days will be worse than others.

Ultimately, anxiety is an inevitable part of life. No matter how hard you try to “hack” anxiety, it is still likely to seep in around the edges. Anxiety isn’t something to be conquered but something to acknowledge and manage. 

This is why it’s important to be realistic about its role in your life, and cut yourself some slack on the days you’re feeling bad — days, even, when things do seem unmanageable. We’re living through a global health crisis, after all; times are tough, they’re stressful, and struggling with dark thoughts or overwhelming feelings is to be expected.

* It also should be noted that not all anxiety can be self-managed — that’s why mental health professionals exist. If the worrying and sleeplessness feel out of control, or you’re suffering from constant panic attacks — or if you are using alcohol or drugs to cope, or have other mental health concerns — call your doctor to put you in touch with a mental health care professional or book in with your local acupuncturist.

Seasonal Changes Can Be Hard, But They Don't Have To Be!!

Transitioning Through Autumn with the Four Pillars

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.

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

Autumn is about returning to our roots and starting to go inward energetically. It's a great time for taking stock of our life and our health, dialing back the sun-fueled activity of the summer, and nourishing the body in a deeper way.

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.

The Four Pillars & Autumn

• Treatment

Why you need a seasonal tune up?

The changes in seasons place additional demands on our bodies. In particular we are more vulnerable physically and mentally as each of the seasons change and therefore more likely to get sick or experience low mood. A seasonal tune up works in much the same way as getting your car serviced, motorists are advised to regularly  check the oil and water levels,  give the tyres a once over and top up the antifreeze in order to keep their cars running efficiently.   

At certain periods of the year, the body can have difficulty adapting to change and can tire or deplete easily, leaving it more vulnerable to disease. Traditional Chinese medicine recognises this and uses acupuncture to smooth the transition. Acupuncture is known to strengthen your immunity. It not only treats pain but it improves digestion and elimination, balances emotions, strengthens your lungs and strengthens your body’s defenses.

• Movement

Autumn Exercise

The best time of day to exercise is the early morning and evening hours (6 - 10am and 6 -10pm). Consider slow, gentle, strengthening forms of exercise instead. 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 Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on vata and can work wonders during vata season. 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 asana practice, favor vata-pacifying yoga. 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 asThunderbolt, Cat-cow, Cobra and Child’s Pose, and quiet the mind with forward bends such asIntense 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.

• Nourishing Nutrition

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.

• Lifestyle / Self Care

Autumn shows us how beautiful it is to slow down and let go. Here you might think “oh, again another detox”, but the autumnal process of release is not so literal. Letting go of the constant pursuit of productivity, perfectionism and a tendency to overachieve is not less important than letting go of toxins in the body or anger in the mind. 

Autumn is a lovely time to liberate ourselves from patterns which don’t serve us and to take time for contemplation.

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.

Why More than Ever, We Need to Pay Attention to our Health

ESCAPADA E-MAGAZINE

Turning a Crisis into an Opportunity

What’s happening around us is unprecedented. The future is uncertain and this creates a lot of anxiety and fear, which has spread across the globe because fear is more contagious than this virus. Covid-19 has pushed a certain ‘pause’ button that many of us have never experienced before, the ‘go go’ lifestyle has slowed and we have less plans with little to none social interactions. It has given us time to go within and at times this can bring a lot of issues to the surface, whereas previously we may not have had time to think about them or work on them. Perhaps this crisis has brought forward an opportunity to really focus on our health and what that means to us as individuals.

The Chinese word for "crisis" (simplified Chinese:危机) is, composed of two Chinese characters signifying "danger" and "opportunity"/change point”.

Where do I Start?

When we think of our health it is important that we take an integrative approach. Integrative Health is an individualised system of medicine that encompasses us as a whole with all of our story. It teaches us a way of life with preventative health at its core. This holistic approach has a remarkable capacity to help each of us get in touch with our truest inner nature, develop our strengths, focus in on our challenge areas and offer real support where it is needed. With this approach it gives you your individualised natural health toolbox.

1. Decide To Change

   The word decide comes from the Latin decidere, which means - to cut off from. It means to take all of your options, select the one you want, and throw the others out the door. When you truly decide to do something, it gets done regardless of the obstacles because you have cut away, any other option from happening.

2. Dream Big

   What do you want? Many of us have forgotten how to dream outside of our current world, think about possibilities rather than limitations and excuses. Re-ignite the child in you that dreamt of living in a castle one day and dream big when it comes to your health. Imagine what your optimum health might look like. For some that is losing that extra pounds and for some it might be doing activities that brings joy into that life. As you start to think towards your health goals - first understand what the destination looks like in your mind.
   

3. Know Your Obstacles

   Obstacles will come no matter what; It’s not a question of whether obstacles are going to come. They will, the question is what are you going to do about it? With this in mind, it is important to at least be clear on what’s currently stopping you. Write down what limitations you might have. Write down what limiting behaviours you might have experienced before when making changes to your health journey. Once you know what you want and what’s in the way, the next step is to figure out the plan to get you where you want to go.
   

4. Setting Your Health Goals

   It can be useful when setting your health goals to use the SMART method. This means that your goal needs to be specific, measurable, attainable, relevant and has a time frame. For a goal to be accomplished, it cannot be described in generalities - You do not want to lose weight; you want to lose 20 pounds of body fat over 16 weeks. Write your goals down and keep them in view - on the fridge or in your journal so that you see them and are constantly motivated to achieve them. Otherwise they can be forgotten about very quickly.

And then get moving. The current situation has never showed us how important our health is and prevention is key. So let’s not wait for the hurricane to hit - let’s be proactive.