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.

Managing Stress and Anxiety in the New normal

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

Yogandha

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

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

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

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

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

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

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

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

Body massage to relax the mind

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

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

Escapada’s acupressure points to Reduce Anxiety & Stress

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

“Be Gentle with Yourself.”

Yin Tang, or the Midline of the Face

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

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Pericardium 6, or the Inner Wrist

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

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Kidney 1, or the Sole of the Foot

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

Our Favourite Pantry Essentials to Balance Your Body in Lockdown

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With the new lockdown measures in place and many people self-isolating, the outbreak is affecting the way many of us live our lives - triggering stress, depression and anxiety and imbalance in the body.

Because of all the uncertainty it can be easy to feel out of control, but step by step regain control over what you can control.

So often in our culture, imbalances (hormonal, digestive, emotional, sleep...) are due to very simple lifestyle habits and routines that are throwing us off-kilter. Because we practice these routines daily, our system gets out of whack and hormones off balance. When we have an understanding about what’s going on, we’re better equipped to make subtle lifestyle or dietary changes that will naturally correct and balance things over time. The beauty of this approach is, it’s all within your control and in your kitchen!

For Your Immune-System: 

• Garlic: In Chinese Medicine the lungs are responsible for the Wei Qi (immune system) as we breathe in sickness (i.e. colds and flus). Garlic is a powerful anti oxidant with antimicrobial, antiviral, and antibiotic properties and also works a natural decongestant to strengthen our lungs (and digestive system). At the first sign of an infection or illness, start taking one raw garlic clove daily, or use concentrated allicin extract. 

• Oregano Oil: In Chinese Medicine this oil has a long history of being used as an antimicrobial, antiviral, and anti-fungal medicine and is one of the most commonly used herbal remedies to strengthen the immune system. It can be taken internally as an all-natural antimicrobial powerhouse to keep your immune system going strong all winter, or to combat yeast infections and also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA). If you don't have shop-brought oregano oil in your pantry you can make it at home using fresh oregano leaves but dried will work too!  

  • Put 1 cup of freshly muddled oregano leaves into a jar and pour 1/2 cup of oil of your choice (we like olive oil for taste) over the leaves. Place the closed jar into hot water and allow it to sit for 10 minutes. This process heats up the oil and allows the oregano to release its natural oils. Remove the jar from the hot water and store in a cool place away from direct sunlight. The oil will need to infuse for at least 1 week, but ideally 2 with a shake/swirl every few days. When it is ready, it will be a rich dark brown colour, and you will need to strain the oil using a cheesecloth. Store the oil in a fresh glass jar with a tight fitting lid in the refrigerator and use as needed. 

• Turmeric: Turmeric has been prescribed in Chinese Medicine as a food and herbal remedy for thousands of years. The orange root is packed with pungent flavours of earth, pepper and bitterness and supports the function of your stomach and spleen. In TCM, turmeric acts as an anti-inflammatory to bolster the immune system by entering the heart, lung, liver and gallbladder meridians and is used to invigorate blood, remove stagnation from the body and reduce inflammation.  We recommend always mixing turmeric with fat. It is a spice that is fat soluble, meaning that it can only be absorbed properly by the body when in combination with thats. This is why you will often find turmeric mixed with ghee (clarified butter) which is a delicious and healthy Ayurvedic and TCM substitution for butter. Using a pestle and mortar mash fresh turmeric root into a paste (or use powdered form) mix with ghee and use it in a multitude of savoury dishes. 

For Digestion Issues: 

The most important organs we look at for a strong and well functioning digestive system are the liver, spleen and stomach. So you need essentials that can help to regulate your whole digestive system: 

• Ginger: This pungent root is a powerful anti-histamine and decongestant that delivers a one-two punch against cold symptoms. In Chinese Medicine ginger also works to helps tonify your Qi (vital Energy) and Blood. Add in it's natural form to stir-fry dishes or boil it in water to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink. 

• Warm Water: According to ancient Chinese Medicine, drinking a glass of warm water in the morning helps kick-start the digestive system. Hot and warm water, because of its temperature, aids blood flow. As your blood circulation increases, it helps detoxify the body, reduce painful contractions of muscles and refresh the mind. If you are feeling sluggish, have cold limbs, a sore throat, suffer with menstrual cramps or abdominal bloating then opt for a glass of warm water as you wake up daily. It’s also a great alternative to coffee, especially in the second half of the day when you hit a low. 

For Hormones, Cycles & Mood-Boosting: 

• Fresh Parsley Tea: Parsley is known to regulate the menstrual cycle and move Qi (vital energy) when we feel stuck. It also aids digestion and works to brighten the skin due to its detoxing and anti-inflammatory properties which in return boosts energy and clarity. In addition to these benefits, it helps to regulate water and eliminate toxins so prevents oedema due to water retention; Parsley does a cleaning job by effectively detoxing the liver, kidneys and bladder.

◦ Simply infuse a handful of fresh curly-leaf parsley in 3 cups of boiling water, add a slice of lemon, and leave it brew for 5 minutes. Remove the parsley and lemon and add 1tbsp of a natural sweetener of your choice and drink 1-3 cups per day. You can also add the parsley into your smoothies, soups or blended drinks to receive the benefits of the herb. 

• Goji Berries: High in antioxidants, Goji Berries boost the bodies blood and Yin to help with dry eyes, blurred vision, brittle nails, scanty blood flow and headaches after your cycle. Soak overnight and add to cooked oatmeal, make as tea or use as a substitute in anything you might normally use raisins or cranberries.

• Chinese Angelica Root: In Chinese Medicine this phytoestrogen-rich root works to regulate and nourish the bodies blood, regulate your cycle and help with hormonal balance and menopausal type symptoms. Add to soups or stocks, or boil it in tea form with Goji Berries. 

For General Well-Being: 

• Black Sesame Seeds: Great for dryness in the body such including your hair & scalp and body as they nourish the Yin (nourishing aspect) of the Liver and Kidneys in the body.  Add a teaspoon to cereals, sautéed vegetables (roast it), baking (banana breads or power cookies to boost up the nutrient content), or add into your smoothies or blended drinks daily. 

• Manuka Honey: Manuka Honey is natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Used topically it has substances that can kill bacteria, and when ingested it can even work synergistically with antibiotics to improve their efficiency.  We recommend adding 1tsp to warm water, teas or porridge in the morning for its ongoing immune-boosting properties. 

• Ghee: Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most healing foods for your body. Also known as clarified butter, it is a pure butter fat that has no protein, lactose, solids or sugars, meaning anyone with sensitive guts or lactose intolerance can eat it! Ghee contains a type of short-chain fatty acid called butyric acid which has a number of useful health functions. These include reducing inflammation in the digestive tract as well as supporting the health of the cells that line it. In addition, the fact content in Ghee is packed with fat-soluble vitamins, and itself is a direct source of fat-soluble vitamins (A, D, E and K). We love to use Ghee as a healthy alternative in all our cooking and as a condiment gut health, and even in our beauty regimes. If you don't have any in your pantry you can make it at home with our recipe here.

• For Fatigue: 

In Chinese Medicine moderate fatigue is generally caused by a deficiency of spleen Qi, the vital energy that circulates through your body. The spleen is responsible for the transformation from foods into Qi and blood, two vital substances that we need enough of in order to feel strong and resilient. 

• Insomnia Night Cap: If you are suffering from insomnia, this warming milk remedy will help strengthen the middle which works to calm the nervous system and body. Mix 1/2 cup of milk (almond/oat) with 1/2 cup of water in a saucepan and start to heat. Add a pinch of nutmeg and a dash of honey, nutmeg has a calming effect when consumed in smaller doses thanks to its sleep inducing and de-stressing effects. Once the mixture is combined and warm sip and enjoy. 

• Turmeric: Turmeric is revered in Ayurveda as an immunity booster, which also induces good sleep and relax the muscles. Turmeric tea, brewed using grated turmeric root or pure powder, is considered one of the most effective ways to consume the spice. Owing to its high anti-oxidant properties turmeric milk is very skin-friendly and regular intake can give you a healthy glow of radiance from within.

  ◦ How do you make Turmeric Milk? Add cold-pressed or powered turmeric to milk or coconut milk, and serve with a liberal sprinkle of cinnamon. Turmeric Milk, also known as golden milk can be drunk cold or hot and is our favourite Ayurveda health-elixir which also works as caffeine alternative for our morning pick me up!