YOUR SPRING ESCAPADA HEALTH GUIDE

WHY IS IT IMPORTANT?

Physicians have been seeing increasing symptoms of toxicity in their patients over the last few decades. Hormone imbalances, obesity, mental fog, memory loss, fatigue, lack of vitality, metabolic syndrome, sleep disturbances are all manifestations of toxins building up in our body.  Spring is upon us, a perfect time of year to support detoxification. As the seasons change, many of us are motivated to do ‘spring cleaning’ in our homes and gardens. The same need applies to our bodies. When the body is supported to detox, it can function more efficiently and gain resilience.

As we move from Winter into the Spring season, you may have noticed feelings of invigoration within you, with an urge to exercise and reconnect with nature, spending time outside in the sunshine, working in the garden. With the changing seasons, it is important to understand the natural changes which occur inside our body in response to the outside seasonal change. In Eastern Medicine, health is considered to be good when a balance between mind, body and the environment is maintained. To do this it is very important to adapt ourselves to the seasonal routine/regimen suitable for each season (diet and lifestyle changes). Spring is a season of energy, vitality, and celebration, but the changing environment creates changes in one's constitutional balance that should be addressed via diet and lifestyle changes. Also, the season change can affect some of us differently than others, e.g., the blooming flowers may make some individuals happy, the resulting pollen may exacerbate allergies in other constitutions.

Therefore as seasons change:

So should our eating habits, lifestyle and physical activity accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. When we fail to do so, that is when imbalance/diseases come knocking.

SPRING TIME

It is the long-awaited change of winter to spring. Seeds sprout, flowers bloom, and the sun warms the earth. There is a sense of renewal and new life all around. While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings, and a renewal of spirit. Spring is the ideal time for cleansing and rejuvenation for overall health and well-being.

Spring corresponds to the "Wood" element, which in turn is conceptually related to the liver and gallbladder organs, these two organs are usually the primary targets for springtime cleansing and health regimens. . According to the philosophy of Chinese medicine, the liver is responsible for the smooth flowing of Qi (energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. 

DETOX EFFECTIVELY!!

Put the juicing book down! Our bodies have some pretty amazing systems in place to make sure we don't become toxic but we need to support it in the right way to reduce/eliminate toxins. There is a misconception that our liver is just a dirty filter that needs to be rinsed out. (It's not. The liver doesn't store toxins, it transforms unsafe molecules into safe molecules that can be more easily removed from the body.)

So with that lets shift our attention to supporting the powerhouse that is our Liver!

OUR LIVER HEALTH GUIDE

~ NOURISHING NUTRITION:

Toxins to avoid:

• Alcohol
• Coffee
• Refined cane sugar
• Artificial Sweeteners
• Artificial additives & preservatives (check for numbers on food labels)
• Hydrogenated oils, often added to snack foods.
• Avoiding processed food altogether can be an easy way to avoid the above 4 items.
• Non-organic meats & diary which may contain hormones, pesticides & antibiotics in their feed.
• Any foods you know that you have a sensitivity to

• Relieve your liver by consuming less, especially highly processed foods and alcohol, while you increase your intake of lightly steamed vegetables and whole grains. In general, it is best to eat foods that are local and clean/organic to ensure that nutrients are dense and you can avoid any added chemicals

• To prevent or alleviate liver Qi stagnation (build up) add these foods to your spring diet: onions, garlic, mustard greens, watercress, asparagus, taro root, cabbage, turnip, cauliflower, broccoli, brussel sprouts, beets, artichokes, carrots, celery, turmeric, basil, mint, horseradish, pepper, cardamon, cumin, fennel, dill, ginger, sprouted grains, sourdough breads, extra virgin olive oil, molasses, kumquats, tangerines, grapefruit, and water chestnuts.

• Taste Sour - Foods and drinks with sour tastes are thought to stimulate the liver's qi. Put lemon slices in your drinking water, use vinegar and olive oil for your salad dressing. Garnish your sandwich with a slice of dill pickle. 

• Pungent-flavored foods stimulate circulation of Qi and blood, enhance digestion, disperse mucus, remove obstructions and improve sluggish liver function.

  Pungent foods you can add in include: mint, spring onions, ginger, horseradish, chamomile and black pepper

• Eating green foods will also help decongest your liver, promote Qi movement upwards and outward, and bring your body into harmony with the season. Nourish and support the liver by focusing on the intake of green, chlorophyll-rich foods: kale, parsley, collard greens.
  

~ MINDFUL MOVEMENT:

• Stretch - The liver controls the tendons. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, maintaining tendon health and flexibility. Incorporate a morning stretch into your routine. Try yoga or tai qi.
  
  Eye Exercises - The liver opens into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for extended periods of time and do eye exercises

• Do more outdoor activities - Outside air helps liver qi flow. If you have been feeling irritable, find an outdoor activity to smooth out that liver qi stagnation. Try hiking or take up golf

• Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, swimming
  
  

  ~ TREATMENT

• Get Acupuncture: acupuncture is an amazing and gentle way to even out any ‘stuck bits’ in the body – be it physical, emotional or energetic. If you’re feeling sick, stuck, sad or just plain confused, see your local acupuncturist for a seasonal tune-up. You might find that while you’re doing all the above things in the right way a good acupuncture session or two can really help to turn things around.
  
  

  ~ LIFESTYLE/SELF CARE

• Let go: spring is the time of new beginnings. Let go of anything that was weighing you down during the previous heavy winter months. Take some time to sit down and clarify your goals and values. What brings you joy and happiness? Are you able to replace any of the things that have been negative in your life with these new positive aspects? The liver is a very emotional organ that loves to hold on to old anger and worries. Let these go! Take this season as an opportunity to emotionally relinquish things that are no longer serving you – situations, relationships and emotions – and welcome in the space for new exciting times.

• Enjoy a sauna, steam, or soak to help with detoxification

• Get a facial and/or body treatment to slough off that dull, winter skin

• Walk barefoot to get grounded and reconnect with the season

• Do something spontaneous to rev up that sense of adventure

• Walk through nature and listen to the birds sing

• Call up an old friend you haven’t spoken to in a while and have a good chat

• Laugh

• Spring clean your home

• Try something new

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Autumn Health Guide

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). 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 Season 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.

• 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. 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.

Spring Cleaning without the chemicals

OILS FOR A MORE NATURAL HOME

Spring is the perfect time to start detoxing the amount of chemicals you use on a daily basis in your home. You don’t need to do it overnight, as you finish cleaners at home replace with natural alternatives - see recipes below. Previously on our Instagram lives, we were joined by archaeologist, climate ambassador and wellness advocate with @doTERRA oils Ana Sofia Fonseca for an inspiring chat on how to make your own cleaning products using essential oils.

Removing chemicals from your home not only has a big impact on the toxins that you and your family are exposed to on a daily basis, but also our environment. Recent scientific research has show that these common chemicals can disrupt our endocrine or immune systems.

When you think of your cleaning product cupboard, how many bottles do you see?

Quality marketing has lead us to believe that we need a different plastic bottle of cleaning product for each little area of our homes. But Ana Sofia guided us through how we can reduce this down to 3-4 bottles of homemade cleaning products that smell wonderful and are not toxic to your health.

And it couldn’t be easier & they really work!

*Interview is saved on our @escapadahealth IGTV grid

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1. FRUIT + VEGGIE WASH

• 4 cups water

• 1 table spoon of cider vinegar

• 10 drops lemon oil

In a large bowl, mix water, vinegar, and lemon oil. Submerge produce in the bowl. Stir produce by hand and make sure that all produce comes into contact with the lemon essential oil. Let it sit in the water for 6 minutes. Rinse with a strainer.

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2. MULTI-PURPOSE SURFACE SPRAY

• 500 ml amber glass spray bottle

• 2 tbsp on guard cleaner concentrate or castille soap

• 10 drops Siberian fir essential oil

• 10 drops lemongrass essential oil

Add the On Guard cleaner concentrate or castle soap and essential oils. Fill to top with water.

Spray and wipe!

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3. WINDOW + MIRROR SPRAY CLEANER

• 500 ml amber glass spray bottle

• 3 tbsp distilled white vinegar

• 2 tbsp rubbing alcohol

• 5 drops lemon or grapefruit essential oil

Add all ingredients into a spray bottle and shake well. Spray windows, mirrors and wipe down with microfiber cloth, or paper towel. Store unused solution up to 3 months.

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4. BATHROOM DEEP CLEANER

Small jar

1 cup of Bicarbonate of soda

10 drops of melaleuca essential oil

10 drop of lemon essential oil

Add the ingredients to a glass jar and mix well. Wet the surface to be cleaned with water or vinegar or multipurpose surface spray and sprinkle with the cleaner.

Leave for 10-15 minutes and scrub with a sponge. Rinse with water.

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5. HAND SOAP

• Jar with a hand pump

• 3 cups water

• 3/4 cup Castile Soap/ Savon de Marseille

• Dash of witch hazel

• 1 tablespoon of Fractionated coconut oil

• 10- 20 drops of chosen essential oil

Put the water, castile soap, witch hazel and coconut oil into the jar. Add 10 to 20 drops of your favourite essential oil.

We suggest: Onguard for anti bacterial, Wild orange & lime, lavender.

Starting the New Year Prioritising Self Care

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. 

Supporting your immunity

With the change of seasons and the weather getting colder, how many of you have started to feel like your immune system is under pressure & constantly in fighting mode? So instead of reaching for the bottles of endless supplements, let’s dig a little deeper and see how can you strengthen your immune system naturally.

In reality, strengthening our immune system is about training it to do its job correctly. That is, we want to be able to fend off the things that can hurt us—such as viruses, pathogenic bacteria, and parasites—while remaining nonreactive to benign things like pollen and foods.

Boosting the immune system refers to allowing the immune system cells to readily do their job.  If the body is perfectly healthy and functioning, this will be much easier.  If the body is taxed by stresses, illnesses, or malnutrition, it will be harder.  Thus, in Chinese medicine, the focus is not always on strengthening the immune system specifically, but rather the whole body to allow the immune system to function optimally.  Since the immune system resides in the blood and lymphatic system, proper circulation of these systems is essential to good health and must be promoted.

“Our immune system is like a protective blanket that keeps the cold, excessive heat, wind and illness away. Let’s support the blanket to allow it to function effectively. ”

— ESCAPADA HEALTH

The bottom line is that a healthy body is dependent on a strong immune system; the good news is that there are many ways to perform immune-system upkeep and not just by avoiding some destructive habits, stressors, and toxins but by embracing natural immune boosters and adopting behaviors that support immunity.

1. GUT HEALTH

The most important thing one can do to cultivate strong immunity is to start where the immune system really resides: the gut. Whether you have chronic allergies, frequent infections, or autoimmune problems, you likely have some damage to the health of your microbiome and digestive tract. This is where about 80% of your immune cells hang out, and it's where our bodies decide what is friend and what is foe. By strengthening our gut health, we are much less likely to get sick, have allergies, and develop autoimmune disease.

TOP TIPS FOR GUT HEALTH:

• Eat regularly

• Eat in a relaxed state of mind - no eating on the go

• Eat seasonal and local produce

• Lots of variety, taste and colour in your food. Our microbiome thrives with variety

• Reduce sugar, caffeine, and alcohol

• Eat probiotic and fermented foods

• Avoid unnecessary anti-biotics

2. INCORPORATE BONE BROTH

Our grandmothers knew what they were talking about, seeing as how the bone broth industry has exploded. The benefits of drinking and cooking with organic bone broth have far-reaching effects on the immune system. The natural gelatin, collagen, and amino acids tend to the gut, improve wound healing, and help support the health of individual immune cells such as lymphocytes. So, there is definitely a good reason to drink homemade chicken soup when dealing with a cold or the flu.

3. USE NATURAL ANTIMICROBIALS TO WARD OFF INFECTION.

One of the best ways to build your immune strength daily is through a few key superfoods. These foods can be incorporated on a daily basis so that you are constantly improving and boosting your immunity while eating yummy foods.

Garlic: Garlic is a powerful antioxidant with antimicrobial, antiviral, and antibiotic properties. It's also a natural decongestant! The sky really is the limit with this flavourful ingredient, and you can work it into pretty much any meal. At the first sign of an infection, start taking one raw garlic clove daily, or use concentrated allicin extract.

Oregano oil: This oil has a long history of being used and an antimicrobial, antiviral, and antifungal. It can also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA) as well as taken internally to combat yeast infections.

Manuka honey: Quite a bit of research exists on the benefits of honey as a natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Manuka honey in particular—native to New Zealand and Australia—is even registered as a wound-care product in those countries. Manuka honey has substances that can kill bacteria topically, and when ingested, it can even work synergistically with antibiotics to improve their efficacy.

Ginger: This pungent root is a powerful anti histamine and decongestant that delivers a one-two punch against cold symptoms. Add it to stir-fried dishes or boil it to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink.

Tumeric is known to bolster the immune system, purify the blood, strengthen digestion, and eliminate natural toxins from the digestive tract. Tumeric tablets offer an incredibly easy way to ingest the beneficial properties of this well-known golden yellow spice.

4. GET YOUR EXERCISE ON

Proper exercise helps to release accumulated tension, move stagnant mental and emotional energy, and improve circulation. It also reduces the impact of the stress hormones that make the body more vulnerable to colds and flu.. It also improves digestion, bolsters the body’s detoxification mechanisms, encourages proper elimination, promotes relaxation in the body, and supports sound sleep—all of which serve to protect and support the immune system. But before we all rush to the gym, it only takes a few minutes of low-intensity exercise such as walking to trigger the release of feel-good endorphins. Anything that gently increases your circulation is going to help. Exercise does not need to be strenuous to be effective. Simple, mild exercise like yoga, qi gong or swimming relaxes your body and mind, which eases daily stress.

5. RESTORATION

Sleep is critically important to the immune system. Studies have shown that when animals are completely deprived of sleep, they suffer a total loss of immune function—resulting in death. In humans also, sleep deprivation severely compromises immunity. Chronic sleep deprivation and disruption of the sleep-wake cycle cause an activation of the inflammatory immune response. Lack of sleep decreases the activity of T-cells (a crucial type of immune cell). Aim for seven to eight hours of sleep on a regular basis and avoid all-nighters.

6. LUNG STRENGTHING EXERCISES (PRANAYAMA)

Breathing correctly is the master key to wellness. On one hand, breathing can make you feel alert and energetic and on the other calm and relaxed. Breathing is something we do on a daily basis. The body, in a living state, breathes involuntarily whether we are awake, sleeping, or actively exercising. Breathing is living. It is a vital function of life.

• TWO BREATHING TECHNIQUES TO STRENGTHEN LUNGS

1. Anuloma Viloma (Alternating Nostril Breathing):

   Anuloma Viloma is excellent for not only releasing physical tension, but also for supporting a clear mind, enhanced tranquility, and stress reduction.

   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

2. Ujjayi (Victorious Breathing):
   When done properly, Ujjayi breathing should be both energizing and relaxing. To practice the inhalation, focus on creating a soothing and pleasing sound that is unhurried and unforced. I 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 asana 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.

7. SEASONAL TREATMENTS

Need I say; get in for your seasonal acupuncture sessions. This is the optimum time of the year to strengthen the body, reduce the stresses that may be impairing your immune system and get you in the strongest possible place heading into the winter..

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What does gut health mean & why is it so important?

The phrase ‘gut health’ has finally begun to have its time in the spotlight. But what does it really mean and why is it so important for our health?

There are some very exciting studies coming out on the importance of gut health and how paramount it is to our overall well-being but also our health. As someone with a background in Western medicine, I love this evolution of research to showcase what Eastern medicine has been saying for thousands of years. Throughout history, in TCM (Traditional Chinese Medicine), digestive health is at the core of our overall well-being. When our digestive health becomes impaired, this can lead to the development of many other diseases that may seem unrelated, but are rooted in disharmonies of the digestive system. A well known Chinese proverb states:

““He that takes medicine and neglects diet wastes the skills of the physician” ”

— Chinese proverb

Chinese Medicine is a medicine that was developed and continues to evolve through observation of human dis-ease and behaviours, linking patterns of imbalance and treating the body as a whole. This interplay between each system in the body is core to the medicine. This is why for thousands of years, TCM has taught us how a weakened digestive system (Gut Health) can lead not only to digestive complaints but also an impaired immune system, mood changes, low energy, skin breakouts and the develop of disease further down the line.

So What’s The Research Saying?

Exactly that!

Immune System:

70% of our immune tissue lies within our gut. The gut is the reason we’re not all bedridden and defeated by infection every time we eat or step outside. It acts as a physical barrier (the wall of our intestine) and our second-line of defence - our sophisticated immune system. It has a full time job deciding what is friend and foe. It works through millions of foreign cells each day from everything we eat and drink, but also manages the constant dynamic bodily processes in the body, that can produce toxins and pathogenic microbes that can lead to disease.

Our Mood

This is a relatively new area of research but is proving to be an exciting and promising area. The gut-brain axis is a term for the communication network that connects your gut and brain. Ever had that feeling where your gut tells you something is wrong even if it doesn’t make practical sense or when you get stressed it leaves you running to the toilet? This is because your brain and gut are linked through that wonderful vagus nerve, neurotransmitters (the guys that control feelings and emotions), linked through our immune system and lastly the trillions of microbes that live in your gut also make other chemicals that affect how your brain works. So why won’t a healthy and functioning gut effect our mood and mental health? Clearly our ancestors who spoke about gut feeling were onto something. And won’t it be a wonderful world if we reduced the amount of medications used in mental health and focused on lifestyle choices to strengthen our bodies.

Circulation and Movement

Central to Chinese medicine is the concept of free flow in the body. When things clog up and stop working effectively - stagnation occurs. Movement and our ability to move food and toxins through our digestion is paramount to our health. Ever been constipated? Not only does it effect you physically giving rise to pain and bloating but it also effects mood and energy levels. Our nine metre gut is pretty impressive in that it can function independent of our brain so it works away without us having to think about it but it needs the right conditions and care in order to do that effectively. This one really does make practical sense, if food isn’t moved through our system effectively and we can’t absorb the nutrients it could potentially give us, then we feel unwell, and equally if we can’t move through the toxin build up in our bodies every day, we will feel ill. Simple!

So What DOES Gut Health mean?

You have probably heard the term gut microbiomes. This is an incredibly hard working community of trillions of microbes (cells) that help to carry out the processes I just spoke about. So we either feed this community what it needs or we fed it with lifestyle choices and poor quality food to deplete it. This community is not only capable of thousands of functions, it has been linked to successful weight management, improved fitness levels, healthier skin, strong immunity and our state of happiness. This community of microbes is only one part of our gut health, as I have previously discussed, other major components are, our immune system, how well we can absorb nutrients, movement and when you think about it, when we are in better form, we make better choices to support our gut health.

The most exciting part of all of this, is the control that we have over it. When we think of our genetic make up, unfortunately we don’t have control over this but we do over our gut health. You have the ability, the power to shape your gut microbe community - how empowering is that? Every day in clinic, we try to pull our clients towards making simple but better lifestyle choices in regards to, not only what we eat but how we eat. Pulling away from the worrying trend of over simplified, one size fits all, restrictive or elimination diets - that simply don’t work. Your relationship with food should be a source of joy and nourishment. Check out our ‘Strengthening Gut Health’ E-Magazine, where I will cover some great starting tips to strengthen your gut health - let this be a fun, tasty, creative journey of self-discovery. Be an artist in your own kitchen….

LOTS MORE HEALTH ARTICLES

Supporting Gut Health Tips

We may be eating all the “right” foods but as well as considering the foods we put into our bodies, a holistic approach to gut health must also consider the body’s ability to digest and assimilate all the goodness that passes through our mouths. It is simply not just what we eat but also how we eat and when we eat. While some principles may seem simple, very often we neglect the basics that are imperative to get right. There is no big complicated formula for supporting your gut health - the gold lies in getting the basics right and that golden middle way of no extremes and restrictions.

The simplest of changes that become consistent habits will have the greatest ripple effect

HOW WE EAT

Joy - Enjoying our food is a huge part of being fully nourished by what we eat.
If we are happy when we eat and happy in our relationship with food, then our bodies will accept the food more effectively into our system. Often, it is more important for us to heal our relationship with food than it is to change what we eat. It is important to ask from time to time, am I eating to soothe an upset mind.

Relaxation- Eat in a calm environment. Digestion is facilitated by the parasympathetic nervous system (rest and repair). The parasympathetic nervous system is activated by relaxation, the sympathetic by action (fight or flight). When we eat food ‘on the run’ or come to the table stressed the sympathetic nervous system is dominant, energy and blood are shunted away from the digestive system toward the brain and muscles. There is a strong physiological reason behind this simple call to relax, to slow down before eating. Eating in a relaxed state benefits digestion. Simple. Eating while stressed, nervous or uptight will lead to food stagnating in your digestive system. You also should refrain from watching TV, listening to the radio, browsing the Internet, texting, and talking on the phone. You can’t remain aware when you are distracted. Take a few deep breaths as you sit down for a meal - lunchtimes tend to be the culprit of on the go eating so counteract that with relaxing the body through breathe

The Stomach has no teeth - Digestion starts in the mouth. Make sure that you chew your food well. Eat slowly so that your system has time to digest. Otherwise in the short term food will stagnate and lead to indigestion and in the long term your digestive system can weaken. Healthy digestion requires an abundance of digestive fluids.

Drink small sips  - Drinking large amounts of anything dilutes the gastric juices and makes digestion difficult for your body. Have some tea or water at room temperature; take only small sips throughout the meal. Any other beverage should be consumed outside of meals.

Don’t chill your stomach - The digestive system favors warmth. In practice this means avoiding excessive and continuous consumption of cold energy foods, chilled drinks and refrigerated foods and giving preference to warm energy cooked foods. Avoid over-eating raw foods, especially if you know your digestive system is weak. Instead lightly steam or stir-fry vegetables to make them more digestible without losing valuable nutrients. Cooking soups and stews is a good way to retain more of the goodness from vegetables and they are very easy to digest.

Stop eating when you’re satisfied but not full - Most of us don’t know what “satisfied” feels like because we always eat until we’re full or clear the plate. With practice you will regain the ability to detect your body’s signals of satisfaction. When you eat slowly and listen to your body, you will be able to feel it. Also, reduce portion sizes so you can still clear the plate but don’t over-eat

Listen to your body - We know what food is good for us, and the foods that keep us healthy. The multitude of advice in the form of diets, science, news and info like this, can undermine our ability to know what is good for us. How does your body feel before, after and during eating different foods? Listen carefully and trust your body. An individualised approach to your nutrition is fundamental.

Understand cravings - Cravings for sweet foods is a sign that your digestive system is weak (or sometimes that hormones are out of balance). Make sure you are getting plenty of foods that maintain a steady blood-sugar level e.g. like oats or brown rice and always keep some healthy snacks ready. Craving for salty food may mean that you are low in certain minerals. Eat plenty of lightly cooked vegetables and if you use salt in your cooking make sure it is unbleached sea-salt. Many processed foods contain additives that confuse our bodies and make us crave the food (like MSG). Often we crave for the very foods that are doing us harm, and we may need to eliminate this food entirely for a while.

WHEN WE EAT

Eat the main meal early - Our digestive systems are at their strongest in the mid-morning and at their weakest in the evenings. Ayurveda teaches that: Eat your largest meal at lunchtime—Our bodies are most able to digest food at midday, when we are active and the sun is high in the sky. As studies have found, our digestive system secretes the highest concentration of “digestive juices” around noon, making this the best time to eat our largest meal. Contrary to popular belief, breakfast should be nutritious but light rather than the most important or largest meal of the day. When we eat late at night our system is naturally slowing down and the food sits around for longer in the digestive system so try and eat light and as early as possible.

Avoid eating late at night - Your digestive system can’t cope with a large meal when your metabolism has already slowed down. In the short term this will overburden your digestive system, possibly disturbing your sleep. This food will sit, undigested in your stomach and can make you sluggish, groggy and slightly nauseous in the morning. In the long term it will deplete the digestive fluids and cause digestive problems.

The Stomach loves regularity - Try to make your meal times as regular as possible, as your body will prepare for digestion. Skipping meals and constant snacking can weaken the digestive system.

Take time to digest - Your body needs time to digest once you have eaten your food. Try not to rush on to the next thing, but instead take a little time to digest you food and relax.

WHAT WE EAT

Choose ‘Happy Foods’ with strong life-force - Always choose fresh over processed food. Choose organic over non-organic where possible. Choose locally-grown in-season food whenever possible. Avoid processed and pre-packaged foods. The extra money and time that it takes is well worth it.

Avoid the nasty stuff - It is important to avoid as much as possible, additives that denatured foods such as artificial colourings, sweeteners, preservatives and flavourings. Choose good quality fats, e.g. a good quality extra virgin olive oil, ghee or coconut oil and avoid poor quality and hydrogenated vegetable fats (fast food, chips, crisps, frozen and baked goods etc.)

Eat a balanced diet and avoid extremes  - Foods that are relatively bland and neutral should make up the bulk of your diet, while foods that are more extreme in nature (strongly flavoured, rich, greasy, spicy, salty, sweet, etc.) should make up only a part of what we eat. This means that very concentrated and refined foods (like sugar and fruit juice) should only be consumed occasionally. Over-consuming any specific food can stress the body. It is not unusual for somebody to eat wheat-based cereal for breakfast, a sandwich for lunch and pasta for evening meal - resulting in a diet mostly consisting of wheat. This is the not balanced - our gut loves and thrives on variety.

Raw is cooling - Eating raw foods can put a strain on your digestive system. It generally detracts more energy than what the metabolism generates. The eastern school of nutrition speaks of a loss of warmth and energy. In summer, a cooling salad can be wonderfully refreshing when salad leaves are in season but move towards warmer, cooked foods the rest of the year.

Eat local and seasonal produce - Citrus fruits are meant to cool because typically where are they grown - hot countries. Especially in winter tropical fruits such as citrus fruits, mango and bananas are considered as extremely cold. These fruits are thermally cold and can easily lead to an accumulation of cold and mucus in the body. This may then manifest itself in various disease syndromes, which we know as cold diseases including a cold with stuffy nose, sinus or bronchial tube issues.

Variety is the spice of life - Eat a wide range of different foods and try to eat a range of different coloured vegetables with every meal: red, orange, green, purple, yellow. The look is appealing and you will be getting a good range of nutrients and it nourishes all the tastes. Research is showing that the general sweet spot of good variety to support gut health is eating 30 different types of plant based food a week. This includes fruit, veggies, nuts, seeds, lentils etc so it may seem a lot at the start but with a little effort it is very manageable.

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