Where to Start - The Wheel of Life

Sometimes what stands in our way of moving forward is not knowing where to start. That's when it's time to take a "helicopter view" of your life, so that you can bring things back into balance.

This is where the Wheel of Life (or Life Wheel) can help. Commonly used by professional life coaches, it helps you consider each area of your life in turn and assess what's off balance. As such, it helps you to identify areas that need more attention.

How to Fill Out The Life Balance Wheel

When we score our satisfaction levels against each of the wheel categories, it gives us a great helicopter view of what is - and isn't - working for us in life. We rate our satisfaction with each category on the wheel by simply drawing a line. Then by rating the different segments for satisfaction, we will clearly see which areas of our life need attention.

Once completed the wheel will likely look 'bumpy'. We may then choose to set goals or create an action plan around the areas of life where satisfaction is low. You can use this tool regularly to check in and you will clearly see how you are progressing. You can then see your live becoming more balanced.

1. Brainstorm Life Areas

Start by brainstorming the six to eight dimensions of your life that are important for you. Different approaches to this are:

• The roles you play in life, for example: husband/wife, father/mother, manager, colleague, team member, sports player, community leader, or friend.

• Areas of life that are important to you, for example: artistic expression, positive attitude, career, education, family, friends, financial freedom, physical challenge, pleasure, or public service.

• Your own combination of these (or different) things, reflecting the things that are your priorities in life.

Or you can use the ones provided on this Wheel of Life example.

2. Write These Down on the Wheel

Write down these dimensions on the diagram, one on each spoke of the life wheel.

3. Assess Each Area

This approach assumes that you will be happy and fulfilled if you can find the right balance of attention for each of these dimensions. And different areas of your life will need different levels of attention at different times. So the next step is to assess the amount of attention you're currently devoting to each area.

Consider each dimension in turn, and on a scale of 0 (low) – to 10 (high), write down the amount of attention you're devoting to that area of your life. Mark each score on the appropriate spoke of your Life Wheel.

4. Join up the Marks

Now join up the marks around the circle. Does your life wheel look and feel balanced?

5. Think About Your Ideal Level

Next it's time to consider your ideal level in each area of your life. A balanced life does not mean getting 5 in each life area: some areas need more attention and focus than others at any time. And inevitably you will need to make choices and compromises, as your time and energy are not in unlimited supply!

So the question is, what would the ideal level of attention be for you in each life area?

Plot the "ideal" scores around your life wheel too, perhaps in a different colour.

6. Take Action

Now you have a visual representation of your current life balance and your ideal life balance. Where are the gaps? These are the areas of your life that need attention.

And remember that gaps can go both ways. There are almost certainly areas that are not getting as much attention as you'd like. However, there may also be areas where you're putting in more effort than you'd ideally like. These areas are sapping energy and enthusiasm that may better be directed elsewhere.

Once you have identified the areas that need attention, it's time to plan the actions needed to work on regaining balance. Starting with the neglected areas, what things do you need to start doing to regain balance? In the areas that currently sap your energy and time, what can you stop doing or reprioritize or delegate to someone else? 

The Golden healthcare system for 2021

COVID-19 has cast a pitiless spotlight on the importance of preventative lifestyle approaches, and how our future health will depend on a new alignment between wellness and healthcare. In the past, these health models have been seen as two separate areas of health and well-being. Western healthcare standing as the clinical, cold face of sick based medicine and wellness as the warmer, very often trend led daily healthcare. So does this mean, finally, an exciting movement towards the convergence of healthcare and wellness.

At the Global Wellness Summit, 2020, experts discussed how the pandemic has provided painful, incontrovertible evidence that “we need to shift our healthcare system away from profiting from sickness and gear it towards preventing it” – forecasting that we will see a combination of functional and conventional medicine across community and economic lines, with telemedicine (and tele-wellness) playing a much bigger role. So, perhaps 2021 will be the year we start to shift the language and the focus of medicines towards an empowered preventative approach to healthcare.

Moving towards an Empowered Lifestyle Medicine:

Aaron Antonovsky, a professor of medical sociology, theories reject the "traditional medical-model division of separating health and illness". He described the relationship as a continuous variable, what he called the "health-ease versus dis-ease continuum. He coined the term Salutogenesis, which is a medical approach focusing on factors that support human health and well-being, rather than on factors that cause disease (pathogenesis). The word "salutogenesis" comes from the Latin salus = health and the Greek genesis = origin. Antonovsky developed the term from his studies of "how people manage stress and stay well". More specifically, the "salutogenic model" is concerned with the relationship between health, stress, and coping. In his 1979 book, Health, Stress and Coping, Antonovsky described a variety of influences that led him to the question of how people survive, adapt, and overcome in the face of even the most punishing life-stress experiences. Therefore, a shift in attention to the attributes or behaviours that support us through inevitable stresses rather than the treatment of the end result of stress - disease. Considering scientists have started to track that 95% of most illness are derived from stress, this appears a sensible empowering move.

An Empowered Structure for Lifestyle Medicine

When myself and Emilia set up Escapada, we had one absolute focus and passion, it is within your ability to create your own empowered natural toolbox that will support you throughout your life. We both come from a strong background of Western medicine and have the utmost respect for its diagnostics and acute medicine. But at the risk of becoming painfully repetitive, the gold lies in the integration of Western medicine and natural medicine, and the greatest gold lies in the concept that your daily lifestyle is your medicine.

Bruce Lipton, developmental biologist, whose pioneering research on cloned human stem cells presaged today’s revolutionary new field of epigenetics. Epigenetics is a new type of science that is growing in popularity and promise in the scientific world. It is the study of cellular and physiological traits, or the external and environmental factors, that turn our genes on and off, and in turn, define how our cells actually read those genes. So effectively the interplay of our bodies and imbalances, and the influence of external environment and more importantly lifestyle factors. So slowly but surely, science has started to track and provide a scientific language for the long standing health sciences and philosophies of Chinese Medicine and Ayurveda. The further we move forward with our careers, the more we gain respect for the long standing and solid nature of Chinese Medicine and Ayurveda. They don’t chop and change information, they live on solid principles and when adopted give individuals a life long individualised health and self care system with a preventative approach at its core.

moving Forward:

Let us make 2021 the year we start to reframe how we talk about health, how we think about health and start having meaningful conversations moving away from a sick based healthcare model to an empowered preventative healthcare model. Examine as individuals how we view our health, what it means to you and how empowered do you feel and trust that you can make informed decisions in times of imbalance. We urge you to feel empowered in starting to build your own empowered individualised healthcare system. We invite you to start using lifestyle and natural medicine as a first port of call, and only when needed, Western medicine. Start inviting other methods of treating imbalance into your life, for example, use acupuncture instead of antibiotics for your sinusitis, get your seasonal tune ups, adjust your eating habits as we move through the year.

Girr, at the Global Wellness Summit, predicted that while healthcare has been quite sterile, and “wellness has become the cool kid on the block,” that the future is an unprecedented convergence, where innovative, new models that bring health and wellness together symbiotically “becoming the global cultural north star.” She argued that new integrations will give healthcare the pleasurable, aspirational qualities of wellness while wellness will increasingly get the science-backed credibility of the medical industry–and the players and brands that execute on this (and it’s already happening) will “win big.” Having many years of experience of both medicines, Chinese medicine and Ayurveda have been winning big for many, many years, we are just waking up to it.

We hope you enjoy and feel empowered, as we continue to bring you the wisdom but simplicity of Chinese Medicine and Ayurveda, it is the sum of all of these small adjustments that bring you the biggest strength and resilience.

Pantry Staples & Home Remedies for the Winter

Winter Nutrition

Did you ever consider that eating what would be considered good for your constitution in summer might actually be thought of as the opposite in winter? When the weather is cold, like during a European winter, we need to be eating thermogenic foods to keep our systems running properly.

All bodily processes are warm, so most of us need warming foods in winter to maintain healthy organ function and overall wellbeing

Cooked food in winter is always better than raw, according to Chinese medicine. Cooking warms the energetics of food so focusing on soups, stews, and casseroles is great. These nourish the yin aspect of the body, build immunity and boost energy during the cold season. Fruit should be poached or stewed and spiced with anise, cinnamon, and clove so its nature becomes warming and moistening.

“All vegetables should also be steamed, cooked or roasted to aid digestion and increase the natural sweetness from the vegetable. Combing small amounts of warm food with the cold can balance the yin yang too, so if you really crave sushi for lunch, have it, but add the warmth of wasabi and a hot miso broth to start and ignite your digestive fire.

Foods that nourish your Water element for the Winter include kidney or black beans, dark green leafy vegetables, nuts such as walnuts and chestnuts, kidneys, seafood, miso, soy sauce, seaweeds, millet and barley

• GINGER

In TCM ginger is the number one food used to help with stomach discomfort and food allergies. This is because fresh ginger warms your stomach energy, while rebalancing lung and immune function. Its yellow colour corresponds to the earth element (stomach and spleen) in TCM, and its sharp taste to the metal element (lung and large intestine). Ginger’s warm and activating essence can also help lessen arthritis pains, reduce inflammation, and get stagnated energy flowing again. Recipe for Immune Supporting Tea - See below

• ELDERBERRY SYRUP

Elderberries naturally contain vitamins A, B, and C and stimulate the immune system. Israeli researchers found that the complex sugars in elderberries support the immune system in fighting cold and flu. They developed several formulas based on these complex sugars that have been clinically shown to help ameliorate all kinds of cold/flu. In Traditional Chinese Medicine, elderberry – called Jie Gu Mu – enters both the lung and kidney meridians, making it an excellent tonic for boosting our lung qi (immunity) and kidney qi (the powerhouse energy container for the body). You can buy some ready made syrup or make your own:

• TURMERIC

Turmeric is related to ginger and has been prescribed as a food and herbal medicine for thousands of years. This orange root is packed with pungent flavours of earth, pepper and bitterness, and supports the function of your stomach and spleen. In TCM, turmeric enters the heart, lung, liver and gallbladder meridians and is used to invigorate blood, remove stagnation from the body and reduce inflammation.

“It is used for menstrual pain (often from qi and blood stagnation) and traumatic injuries and can be used topically for a variety of skin disorders including skin inflammation, bruising, insect bites and ringworm. Turmeric is also a great source of fibre, vitamin B6, magnesium, vitamin C and potassium.”

• 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 good reason to drink homemade chicken soup when dealing with a cold or the flu. And it has never been so easy with the explosion of organic bone broths on the market so pop one into your soups, stews or rice dishes. Bon appetite.

• 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.

• ONions

Similar to ginger, onions are warming in nature and are used in TCM as a qi tonic to counterbalance illnesses brought on by cold weather. “The white color of the onion corresponds to the metal element, and it boosts the lung and large intestine. Studies show that the sharp tasting onions, garlic, shallots and leeks are rich in sulphur, giving them their classic smell but also helping to absorb viruses, bacteria and detox the body. Onions also have the natural ability to induce urination and perspiration to help remove toxins.”

*Top tip

Always mix turmeric with fat. This spice is fat soluble, which means that it can only be absorbed properly by the body when in combination with fats. This is why you will often find turmeric mixed with ghee (clarified butter), a delicious and healthy substitution for butter. Use a pestle and mortar to mash fresh turmeric root into a paste, mix with ghee and you can use it in a multitude of savoury dishes.

IMMUNE SUPPORTING TEA

Make yourself a balancing blend by adding three or four slices of fresh ginger, a squeeze of lemon, two or three leaves of fresh mint or a peppermint tea bag (optional) and some raw honey, to taste, to hot water and allow to steep for five minutes. The sour lemon and refreshing mint boosts your liver function, while raw honey soothes and benefits the lung and large intestine.

Please note, if you suffer with heat, anxiety or insomnia, the warming properties of ginger can potentially overstimulate body and mind, therefore we recommend you avoid consuming it in the evening

Your Winter Health Guide

SEASONAL ROUTINES

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

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

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

• Get Outdoors Every Day

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

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

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

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

• WINTER EXERCISE

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

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

• SLOW DOWN

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

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

• Focus inwards

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

• listening to your body

• reflecting on who you are

• accepting yourself as you are

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

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

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

• Keep warm

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

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

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

• GET YOUR SEASONAL TUNE UP

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

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

Sleep Hygiene Check-In

WHAT CAN I DO TO GET A GOOD NIGHTS SLEEP?

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

While the word “hygiene” conjures up images of hand-washing and teeth-brushing, sleep hygiene is different. It’s the habits that you can put in place each evening to optimise sleep. And it doesn’t take much effort. Just a few simple changes can make the difference between a good night’s sleep and night spent tossing and turning.

ESCAPADA TOP TIPS FOR A BETTER NIGHTS SLEEP:

ENVIRONMENT

Your bedroom should be at the forefront on the journey for better sleep. A third of your life is spent sleeping in a bedroom. All too often, people overlook the importance of what a bedroom actually means in getting great sleep.

Many of us use our rooms to watch TV, browse the internet, talk with our spouses about life decisions, and a variety of other activities not associated with sleep.

If sleep is important to you, it's time to start looking at how your bedroom impacts your sleep, and methods to improve it.

CLEAN OUT ALL THE CLUTTER

Your room isn't your gym, office, or playroom. To begin associating it with sleep, you need to get all the stuff out that is potential distractions. Put the treadmill in another, get rid of the computer and work desk, and most importantly (and probably the hardest) ditch the television.

Having your bedroom as the place to go for other activities only leads to your brain associating the room with other things. If your bedroom is where your office is, it can help make your mind busy and even anxious about work, because you correlate the room with busy work.

Getting rid of the TV helps in many ways. For one, it's too easy to watch it before bedtime as it's in the room. Engaging programs can keep your mind awake longer as you get sucked into the story.

TVs also emit blue light, which can trick the body's production of melatonin into slowing down. Light is associated with wakefulness. When there's light, your body doesn't produce as much melatonin, a hormone that promotes sleep, making it more difficult to fall asleep.

And speaking of distractions...

DITCH ALL ELECTRONICS

For the same reasons you shouldn't have a TV or computer in your bedroom, you also shouldn't have a cellphone, tablet, laptop, portable game console, or e-reader in the room either. Most of these devices also emit the sleep stealing light and are used for consuming content that may rob you of sleep because it's so engaging.

KEEP YOUR ROOM COOL

As you go to sleep your body temperature begins to drop as it prepares itself for slumber. Keeping your room a cool temperature (between 60-67 degrees) can help aid the process of cooling your body.

USE AROMATHERAPY

Research has shown that using certain scents in a room can help promote sleep. What aromatherapy does is creates an atmosphere that is relaxing and calming, which can help you wind down to sleep. It is also good as part of a routine that, through continued use, your brain will pick up as a cue that it's almost time for bed. The best scents to use are lavender and vanilla.

MAKE YOUR BED COMFORTABLE

If you're waking up feeling stiff, numb, or tired, or maybe just had great sleep in a hotel bed, it may time to replace your mattress and/or pillows. Most mattresses are designed to last up to 10 years, but if your mattress has lumps, sags, rips, or holes you may want to think about replacing it. Similarly if you find yourself constantly fluffing your pillow throughout the night, it may be time for a new one.

You spend a third of your life sleeping on your bed, and while up front costs of a new bed may be scary, it may be worth your while to get the best that you can afford. Choosing a mattress really comes down to personal preference, whether you sleep better with a bed that is firm, bouncy, or has a little buoyancy, there is a mattress to fit your needs. 

There are mattresses available to suit all types of sleep needs including adjustable stiffness, preferred sleep positions, disturbances from a tossing/turning partner, or even have covers if you have allergies to certain fabrics or dust mites.

ADJUST YOUR LIFESTYLE:

1. Keep a consistent sleep schedule: Going to bed and waking up at the same time every day—even on the weekends—reinforces the natural sleep-wake cycle in your body.

2. Skip the nap: Sleeping throughout the day makes it harder to fall asleep at night. If you must, limit your snooze session to 30 minutes, and give yourself at least four hours between the nap and when you plan to go to bed for good.

3. Develop a bedtime routine: Creating a set of habits to run through at night will help your body recognize that it’s time to unwind. For instance, 30 to 60 minutes before bed, read in bed or take a warm shower or bath. (The warm water trick is particularly helpful – as you cool off, the drop in your body temperature will help you feel sleepy!)

MAKE HEALTHIER CHOICES:

The foods and beverages you consume, whether you smoke, and how often you exercise can all play a role in how well you hit the sack.

1. Stay away from stimulants at night: Nicotine and caffeine are chemicals that are designed to help keep you awake, so drinking tea or coffee or eating chocolate (all of which contain caffeine), or using anything containing tobacco or nicotine should be avoided for four to six hours before you plan to go to sleep. Even alcohol, which initially makes you feel sleepy, makes it harder to get high-quality slumber, so skip more than a single glass of liquor, wine, or beer in the evening—especially as bedtime gets closer.

2. Pay attention to food and drink intake before bed: Feeling hungry or overly full at bedtime means that you’re less likely to get comfortable sleep. Plus, drinking too many liquids late in the evening could cause you to make multiple trips to the bathroom throughout the night. So choose your food and beverages wisely and time your meals accordingly.

3. Get physical during the day—at the right time: Exercising during the day fosters sleep at night, but keep this in mind: Exercising too close to bedtime may keep you wired and make it hard to settle into sleep. Listen to your body; most people will want to work out at least a few hours before bed, if possible, or at least swap their Crossfit routine for something more relaxing, like yoga, if they are working out in the later evening hours.

INGRID’S NIGHT CAP

Warm some milk (almond/oat or whichever milk you like). Mix half milk with half water. Add a pinch of nutmeg and a dash of honey.

You can also add cinnamon to make it sweet, especially nice during the Winter.

Coronavirus Anxiety: Coping with Stress, Fear, and Worry

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

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

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

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

get to know your anxiety

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

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

Focus on the things you can control

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

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

Vitamin D

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

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

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sleep

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

breathe

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

• Anuloma Viloma (Alternating Nostril Breathing)

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


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

• Bhastrika (Bellows Breath):

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


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


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

• Ujjayi (Victorious Breathing): 

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

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

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

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

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

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

Seasonal 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.