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 Rice Cleanse

THE TCM RICE CLEANSE / DETOX

The origin of the rice cure goes back several thousand years and is based on the expertise & experience of Eastern medicine. This knowledge about body, mind and soul, their connections and natural rhythms influences and flows through Chinese medicine. The rice cure is one of the most frequently applied cleansing regimens as it leads to quick results and works on a physical and mental level.

A cleanse always works step by step, or in better terms layers. The more often and regularly we cleanse our system, the easier and faster improvements will be felt.

When we cleanse, it gives us a great opportunity to look within, reflect where we are standing and where we are moving to, what is stopping us and what we can let go of……

What Does the Rice Cleanse do?

It gives our body the chance to get rid of old waste products that have accumulated over the years due to poor nutrition caused by too much sugar, coffee, cigarettes, animal proteins, stress, environmental influences and excessive lifestyle.

What We should Fundamentally Consider:

We should always be aware that a cleanse can only be effective in the long term, if we gradually adapt and rethink our attitudes, behaviour patterns and nutritional habits. Our diet should be largely plant-based and contain very little, if any, ready-made products or foods containing preservatives. Sugar and coffee should not be a matter of daily eating habits for us. Especially directly after the rice cleanse, we should only eat easily digestible and delicately spiced food.

Effect of the Rice Cleanse on a Physical Level:

The rice cleanse has a very positive effect on our entire digestive system, our intestines are very gently cleansed without destroying the important bacteria and enzymes in our gut health. The rice cleanse provides our stomach with only a small amount of nutritional information. And our largest detoxification organ, the liver, also gets a chance to recover. Due to the little work we give our stomach during the rice cleanse, it can relax. If our stomach can rest, it also has a positive effect on the spleen. In Chinese medicine, the spleen does the actual work, it is responsible for sufficient blood production and for the quality of our blood.

The relief on our digestive system extends like a red thread through our body and triggers a chain reaction. All our organs are relieved and can therefore recover, cleanse and relax. Among other things, we also unburden our liver, which is responsible for cleansing our blood, during this time. As you can see from this, the rice cleanse mainly affects our middle, the centre of our body. It also centres our mind, which thereby attains more clarity and calmness. Our mind can feel more at home in our body again.

When is the Rice Cleanse Recommended?

As with all types of cleanses, there is a basic rule: "we need to feel basically healthy and fit" to withstand a cleanse. We want to improve some qualities of the primary functions, such as digestion, sleep, energy balance, temperature balance, concentration and perception.

When not to do a Rice Cleanse:

In case of extreme physical weakness or after a serious illness - during pregnancy and breastfeeding - for underweight. Please consult your medical professional if you are on medication or suffer from a medical condition. The Rice Cleanse in case of illness and complaints should be regarded as an accompanying help and does not replace going to the doctor especially if the origin of the symptoms is unclear.

How Often do We do the Cleanse?

We recommend to do the rice cleanse 1 to 4 times a year, preferably at the change in seasons. This means that we can cleanse in the period from winter to spring, spring to summer, summer to autumn and autumn to winter. It is advisable not to cleanse during the winter months from December to March, as these are the months of storage, rest and retreat.

What Changes Can You Expect?

Improvement in; headaches and migraines, digestive problems, heartburn and stomach irritation, skin issues, menstrual cramps, sleep issues, concentration - clarity of thought, reduction of mucus in the nose and sinuses - reduction or disappearance of cysts and myomas, weight loss, strengthening of the immune system, calmer mind

How To Prepare the Rice:

1 part natural rice | 2 - 3 parts water

Preferably cook in a pressure cooker or rice cooker (also good to keep warm) for 45 minutes and let it simmer for 10 minutes! If this is not possible, then put it into a conventional pot with lid. Boil until the water has evaporated and the rice grain has opened well and is soft. The rice should not be too soft i.e. sticky and not too hard. it should have a good sweetish aroma and be slightly sticky.

Type of Rice:

Natural unpeeled rice. We do not use white husked rice. The natural condition of the grain stimulates our digestive system to work harder,
It needs more energy and more time to split the full grain and produce energy from it. Our body has to get used to this process and in the beginning of the cleanse, it will have difficulties to use and transform everything, which has the knock on effect of weight loss and we have to eat more rice to be really full. Once our bodies get used to it, we will not need to eat so much and we will be able to get enough energy from smaller amounts. It should also be mentioned that we add very little, less than a pinch of sea salt to the water.

PS: Regarding rice and arsenic - always wash your rice well, soak it overnight if necessary, and choose organic over conventional. That way you can minimise contamination. Jasmine rice and basmati rice are good choices.

How to Do Cleanse:

• You eat only cooked rice/congee/miso soup (recipes below) for three to eight days, and always only when you are hungry. Whole grain rice has a stronger detoxifying effect than white rice, but is more difficult to digest. That is why we recommend white rice (of good quality) if you have a weak digestion. Cooking the rice for a longer time makes it even more digestible. Cooked with more water for at least two hours, it becomes rice soup (congee- see recipe below), which is a real healing food in TCM.

• Meal times should be regular - in the morning, at noon and in the evening. If you are hungry, you can also eat a portion in between.

• The rice is prepared without spices, salt and fat. Please eat slowly and chew well! During the cleanse, sufficient rest and sleep are important. If possible, take a few days off for this!

• Suitable drinks: warm to hot water, herbal teas, about 2 to 3 litres a day.

• Please pay attention to your digestion - it should be regular! If you get constipated, put some dried plums in water in the evening and drink it the next morning (you can also eat the plums).

Aftercare for Cleanse

You will see that your sense of taste has become much more refined than before the cure! Enjoy a boiled carrot with the rice, then a vegetable soup and a few potatoes with butter and salt - an explosion of taste! Moreover, your whole body is more sensitive than before and shows you clearly what it can and cannot tolerate. Slowly add one food after another to the rice and observe your digestion, skin and mouthfeel.

In this way you can find out individual intolerances. Try to avoid sweets, coffee, fast food and alcohol for a while. Now is a good time to get into new habits. Your body will thank you for it!

The Preparation of a Rice Soup (Congee):


As the name rice soup suggests, the ingredients consist of water and rice, and is cooked for a long time. By adding various ingredients, or medicinal plants, rice congee can be used for a variety of alternative, medically supportive purposes. In the rice cure only a pinch of sea salt is added to the cooking water. To spice up the taste, a shot of shoyu (soy sauce) can be added. You can also season the rice with some miso soup.

Whole grain rice like mochi rice (white rice or basmati rice is also possible) with cold water in a ratio of 1:10 (100 gr. of rice to 1 litre of water) in a large pot without salt and simmer on a low heat with lid for about 2 hours (Traditionally, 4 hours is cooked, but in my experience 2 hours is enough). A large pot (3 to 4 litres with 1 litre of water) is necessary because the rice foams when it is cooked. However, a rice cooker is ideal. Rice congee can be precooked for 3 to 4 days.

The preparation of miso soup:


Miso is a fermented paste made from soybeans, barley or brown rice, sea salt and an enzyme starter (koji). Through the living enzymes and bacteria, we additionally support our entire intestinal tract, so that the intestinal flora can regenerate. Miso soup has a warming, alkalising and strengthening effect!

Miso is fermented, ripe soybean puree and contains enzymes that help digestion. Miso provides a balanced composition of carbohydrates, oils, vitamins, minerals and proteins. ( Especially vitamin B12 and proteins for the vegetarian). 


• Protects against cold (from the outside, supports against cold in the abdomen)

• Promotes metabolism and digestion, helps build up intestinal flora (Gut Health)

• Re-vitalises skin and hair

• Linoleic acid and lecithin helps with heart disease, dissolves cholesterol in the blood, makes blood vessels more flexible. Helps to prevents high blood pressure and arteriosclerosis.

• Has an alkalizing effect on the blood (in case of acidification by meat products)

• Miso soup strengthens the spleen and is especially recommended during pregnancy

• Max. 1 teaspoon / day, and never cook, only let it boil up for a short time (otherwise miso becomes a pure salt substitute). Miso is used for soups, sauces, as spread or as a spice. Available are Shiro Miso (from the soybean) but also rice miso, grain miso, or powdered miso for instant soups.


  Ingredients of miso soup:


  - Root vegetables (carrots, onion, radish, yellow beets)
  - Cabbage vegetables (broccoli, savoy cabbage, chard, leek, Chinese cabbage, watercress) - Wakamé (algae species)
  - Miso ( in at the end and do not bring to the boil again)

Bring a pot of water to the boil. Allow the wakamé algae simmer for 10 minutes before adding the other ingredients. Vegetables, that take longer to soften, add next in the boiling water. Add the cabbage only for the last 10 minutes as it should not cook that long.
The miso is mixed in an extra bowl with some water and added to the soup last. Miso is a strong spice and colours the soup dark to light brown, depending on which miso we use. The more Miso the more intense, salty the taste!

TIP: As miso soup only lasts for a maximum of 2-3 days, we recommend either cooking small quantities or stirring the miso only into the portion we consume! Maximum 1 teaspoon of miso per soup bowl!

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.

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!