GETTING TO KNOW Your Pelvic Health

Elaine Barry | WOMEN’S HEALTH PHySIO SPECIALIST

Often as women we may go through life dipping in and out of our connection with our pelvic health. It may start with menstruation, continue on through to our sexual health and possibly then into childbearing years. Many women may go through life never really deepening their connection to this part of their body and may only awaken to it as symptoms occur of declining pelvic health, potentially during the peri-menopausal/menopausal years.

Building your awareness and understanding of the basic functions of your pelvic floor, will help grow this connection to your pelvic health that ultimately, could be the missing link in improving the foundation of your basic womanly needs and overall health. 

The Pelvic Floor

A beautiful dome - shaped set of structures which spans out within the bowl of our pelvis, the pelvic floor separates the pelvic cavity above from the perineal region below. The levator ani muscles make up the main body of the pelvic floor,  combining with the coccygeus muscles and deeper hip muscles to contribute to the provide the multiple basic functions functions of the pelvic floor.

⇒ Organ Support

The pelvic floor provides support for our uterus, rectum and bladder as well as other abdominal organs. It is one of the Core Four; making up the floor of our abdominal canister with the abdominals at the front, the diaphragm at the top and the back muscles and gluteals at the back. It is integral with our respiratory system therefore, working in tandem with our diaphragm helping to resist rises in intra-abdominal pressure that occur naturally with functions such as coughing, sneezing, movement and lifting. 

⇒ Sphincteric Control

The support that our pelvic floor provides for our organs leads to a natural closing and opening control of the exit points of our bladder, the urethra, where urine comes out and the bowel, the rectum where faeces comes out. It allows us to expel waste products from the body and should be functioning well enough to prevent leakage but similarly allow us to release with ease. We should be able to go about our daily functions and activities without concern of losing control of our bladder or bowel.

⇒ Sexual & Reproductive Health

Pleasurable and pain-free sexual intercourse is inextricably linked with sensation and mobility of our pelvic floor. We can certainly hold onto trauma and even daily emotional stresses which can be reflected then in our ability to have and enjoy sex. Our sexual hormones particularly oestrogen influence how healthy our vaginal tissue is, the ability of the bladder to process information as it fills with urine and of course our bowel plays a vital role in ridding our body of excess oestrogen. Our pelvic floor plays a vital role in supporting a growing baby, delivering a baby through childbirth. It stretches amazingly during these processes and has the ability to recover and restore remarkably afterwards.

⇒ Lymphatic Drainage

With its natural pumping action is aids fluid and lymphatic drainage within the body and pelvis. 

stay in tune

Regular awareness through observing what is normal for us and then any changes to these normal functions can help us identify if our pelvic health may be beginning to change and possibly coming less than optimal. Even small, consistent changes to our daily habits may bring about symptom relief.

⇒ Vulvar and Vaginal Health
Increased sensitivity, skin changes or unexplained bleeding in the area of the vulva and vagina can be related to a number of general health changes in the body and a good gauge of not only hormonal health but overall health and may be a pointer towards more early detection of more serious complaints. 
Knowing the normal condition of your skin in the vulvar region and normal pattern to discharge and of course bleeding is essential so you can note subtle changes that your body may be going through. Skin irritation, itch and/or painful sensitivity which may be aggravated by relatively normal activities such as washing, wearing certain items of clothing, using a tampon or a menstrual cup and furthermore intimacy is always worth following up with your medical practitioner or pelvic health specialist physiotherapist.

⇒ Urination
Observing our urinary habits such as frequency. Six to eight times a day is ideal although this may vary with fluid intake. Irritants such as caffeinated drinks may interrupt the natural frequency of urine output and contribute to overactive bladder. The bladder should be able to hold up to one and a half  to two cups (300-400ml) during the day and at night up to 800ml. This should be reflected in the length of time we can hold our urine (3-4 hours) and how much comes out when we go. If we consistently see an increase in our need to urinate and how urgently we need to go we may need seek help to regulate this.
Leakage of urine bladder can happen in one third of women and this is not isolated to those who have had a baby. It may be associated with an overwhelming urge and not getting to the toilet quickly enough (urge incontinence) or with more dynamic activities like movement, exercise, coughing, sneezing or laughing (stress incontinence). 

⇒ Bowel Motions
Bowel motions certainly can vary between us, but aiming for a daily bowel motion without straining is the ultimate goal to protect our pelvic  floor integrity. Our bowel movements influence how our bladder behaves as these organs are so closely connected within the pelvic cavity. Chronic strain on the pelvic floor can occur while managing our bowels can lead to other issues of pain and discomfort in this area so getting this right is vital. 

Complaints of leakage of urine and possible wind/ faeces are more common than you think. It is always worth seeking help within the early stages as it is often indicative of underlying weakness or dysfunction of the pelvic floor. Pelvic floor physiotherapists are experts in this area and with a course of pelvic floor awareness training and exercise, research has shown great change possible and often full resolution of symptoms where this line of action is appropriate.

The pelvic floor is an adaptable, dynamic structure working in tandem with our breath and should be mobile like every other muscle. It adapts to the demands of daily living : shortening, tightening and weakening with sedentary living. It stays alive through sexual pleasure, exercise specific to its structures and also with the stretch and other movements we may choose with our exercise routine. Good bladder and bowel habits aswell as breath awareness and stress management all play a vital role in keeping your pelvic floor healthy.

Breathe deep and feel the love |

Your pelvic floor and diaphragm work in tandem with one another. As you breathe in your diaphragm descends and the pelvic floor should be able to lightly descend also. This helps to maintain a normal and functional mobility in the pelvic floor.

⟹ Try a breath awareness sequence such as this:

• Close your eyes, resting in a comfortable position and place one hand on chest, one hand on belly.

• Observe which is moving more

• Draw your awareness to the belly rising and falling

• Now draw attention to the your tailbone. As you breathe in imagine the tailbone floating downwards. As you breathe out, allow it rest back to starting position.

• Now send your attention to your sit bones. Imagine these two bones spreading away from one another, creating space across the pelvic bowl and pelvic floor.

• Finally come to rest awareness at the back passage opening, the anus. As you breathe in feel this area open, maybe visualising a flower in your minds eye. Don’t force or strain.

• Repeat each of these steps up to 10 times.

• Feel more relaxed in your pelvic region.

Respecting your pelvic health:

Growing your awareness, knowledge and attention to this area has the power to really change how we feel as women, drastically change our quality of life and really empower us. Start now by getting to know your body parts inside and out. Know how to name them, find them, where they are and how to use them to your benefit. Becoming atuned to any small shifts or changes and in particular catching them early will ultimately lead to better future health. Try not to ignore or put up with discomfort, pain, itch, dryness, leakage of any kind or a bladder or bowel that seems to rule your life. Like anything in our health repertoire its about being proactive and your pelvic health deserves this as much as any other part of your body.

- ELAINE BARRY | WOMEN’S HEALTH PHYSIO SPECIALIST

BOOSTING YOUR LIBIDO with Chinese medicine

Chinese Medicine & Low Libido

Defining sexual dysfunction is tricky, because we are all individual and have different feelings and expectations regarding what’s ‘normal’ for us, ranging from being highly sexual to rarely interested. However, issues may occur when your own level of sexual interest and function changes, or isn’t aligned with that of your partner. To a certain extent, it’s normal for sexual desire to wax and wane and a low sex drive is often the result of major life changes such as illness, having a baby, menopause or ironically from the pressure of trying to have a baby. When the solution is pills for men, an anti-depressant or injection for women, all with side effects, lets look at a more natural approach, that, yes, will take more time, but it will be so worth it with long lasting results.

In traditional Chinese medicine (TCM), low libido and poor sexual function are often seen as an imbalance of Yin (female energies) and Yang (male energies)

In particular, as they relate to the Kidney organ-meridian system (which in TCM includes not only the kidneys themselves, but also the sexual organs and hormones). When the functioning of the Kidney organ-meridian, Kidney Yin and Kidney Yang are healthy and in balance, sexual vitality and performance are also likely to be strong. However, deficiency of Kidney Yang may dampen sex drive, and low levels of Kidney Yin may decrease stamina and performance (even if the desire for sex remains). Kidney Yin and Kidney Yang perpetually influence each other. All imbalances have different diagnoses in Chinese medicine and are treated with different combinations of herbs and regular acupuncture treatments.

SO WHAT CAN WE DO:

1. Movement

Women can often hold tension and repressed emotions in the pelvic area which can lead to stagnant sexual desire. Repressed emotions don’t disappear, instead, they reveal themselves in unhealthy ways and disrupt harmony in the body. The liver, in Chinese medicine, is believed to play the primary role in regulating and ventilating the flow of qi, blood, and fluids in the body's circulatory systems. The liver meridians regulate the menstrual cycle and circulate blood and hormones to and from the the uterus, ovaries, and sex organs. The Chinese medicine mindful movement Qi Gong, is an amazing movement to bring into your daily routine as there are many styles of qigong that are specifically targeted for circulation in these channels and to get the energy moving. It can help you restore your libido if you practise regularly. This qigong style is unique in that the sexual qi is quickly charged as you do the exercises, which involve shaking and vibrating the sexual organs. If your low libido comes from a place of deficiency rather than stagnation, there are numerous routines and sequences to slowly start building back up your energy and therefore build back up your sexual energy and desire. Overtraining your body can result in depleting already depleted reserves.

2. nourishing nutrition

Healthy sexuality depends on the healthy energy that you put into it, so all the attention we pay to sexuality revolves around good management of Qi (energy). You can’t put pour from an empty cup. In Chinese medicine when we look at treating low libido, we look at nutrition that will strengthen our kidney energy. This is where the real long term solutions come into play. Foods that strengthen kidney yin are red dates, black sesame seeds, seaweed, grains like barley & millet, walnuts, black beans, kidney beans, and veggies like string bean, sweet potato, tomato, water chestnut, yam, zucchini.

Herbs:
Maca is a root plant native to South America that is said to nourish the endocrine glands which produce and release sex hormones, so improving vaginal sensitivity as well as stimulating the hypothalamus, pituitary and adrenal glands, which in turn support and balance hormones and so boost flagging desire. Add a teaspoonful of the powder to a smoothie or hot drink daily.
If depression and fatigue are responsible for low libido, tonic herbs like ginseng and ashwagandha help build stamina and energy, regulate metabolic rate and protect against mental and emotional stress.

There are also some foods that are known as natural aphrodisiacs. Figs, bananas and avocados are considered libido-boosting and also provide important vitamins and minerals that can increase blood flow to the genitals and promote a health sex life.

As a general rule eat ‘food of love’ - A vibrant, energising, balanced diet plays a major role in delivering the same benefits in the bedroom, while heavy, fatty foods will make you feel sluggish. We all know that food affects your mood, behaviours and most importantly your relationship and sex drive.

3. Treatments

Acupuncture |

Acupuncture is increasingly an applied treatment for numerous sexual health conditions, it has become a popular, natural treatment for improving libido without side effects. Taking a whole body approach to issues like low libido, acupuncturists understand that challenges with libido can be an indication of a deeper, underlying issue. Acupuncture works to restore optimal health rather than suppressing or masking a particular symptom and essentially encouraging your body to do its normal job and functioning - equilibrium.

Acupuncture increases your sex drive by:

• Improving circulation - Acupuncture promotes blood flow along the pathways that surround the reproductive and other organs that affect sex drive

• Balancing hormones—Acupuncture helps stimulate hormonal glands

• Relieving stress—Acupuncture can restore emotional balance and help you relax

• Your practitioner can also work with you on a range of individual dietary and lifestyle choices that may be preventing your body from being in its optimal sexual health status

Herbal Medicine |

Herbal medicine can be a wonderful way to support your body as your herbalist can combine herbs to make formulas and tonics specific to your individual needs. For example, formulas can be created to nourish your blood in combination with herbs to improve circulation which is vital for hormonal and sexual health. For women, herbs that help to regulate the menstrual cycle and support healthy female reproductive function include white Peony root and Dong Quai.

Tao Hong Si Wu Tang is a popular blood nourishing formula. They are often taken with female reproductive tonics traditionally used to tone and preserve the Yin (such as Rehmannia, Chinese Licorice and Ginger) and promote the flow of Qi (energy) and Blood to the ovaries, uterus and pelvis (such as tangkuei and Chinese Angelica root). Chinese medicine has a long tradition of using safe, gentle aphrodisiacs and may be all you need to get your sex life back on track.

At-Home Acupressure |

Acupressure can be a really lovely way to stimulate circulatory points but to also connect with your partner with touch. Touching is a powerful thing, especially in areas that relate to a holistic view of your partner and research shows that the act of physically touching your partner helps create intimacy and relieve stress. So get your favourite oils ready.

• Give a foot massage & incorporate these points

KIDNEY 1
On the sole, in the depression when the foot is in plantar flexion, approximately at the anterior third and the posterior two thirds of the line from the web between the 2nd and 3rd toes to the back of the heel.

SPLEEN 4
On the medial/inside aspect of the foot, in the depression distal and inferior to the base of the first metatarsal bone.

Gently massage Kidney 1 (KI1) and Spleen 4 (SP4), which are both located on the feet. These are considered very powerful points for balancing the subtle energies in the body while simultaneously promoting an increase in blood flow to the core of the body. Both of these points are directly and intimately connected to both the male and female reproductive organs. A foot massage will also give a quick boost of circulation and warmth to the feet, Chinese medicine maintains that cold feet means poor circulation and poor circulation makes it harder to orgasm. This may also give you a pass to continue wearing socks during sex!!

• Massage Stomach 30

Level with the superior edge of the pubic bone, 2 cun (roughly 2 finger- breaths) lateral to the mid-line. It can also be found halfway from the midline to the lateral border of the rectus abdominis muscle at that level. Stomach 30 (ST30) is right near a main artery, which again, helps to increase blood flow in the body. Slowly press on this pressure point for a few seconds, hold, and release.

4. Self Care

Join Forces |
In ancient Chinese medicine philosophy, yin and yang (night/day, hot/cold) is a concept of dualism, describing how seemingly opposite or contrary forces may actually be complementary, interconnected, and interdependent in the natural world, and how they may give rise to each other as they interrelate to one another. These interactions require a mutual interdependence and connection. Poor sexual health and low libido can often have roots in a lack of connection with your partner. This can happen for a variety of reasons, lack of time, stress, busy schedules with children etc. Make time for date night or allow space where intimacy and connection can happen.
From a Chinese medicine perspective, sex, in the context of a supportive relationship, is important. The Taoist sages would say that having sex connects us energetically to our partners. This is known as He Qi, which literally means “joining energy.” It refers to the way that in a good sexual relationship, both partners contribute energy to each other. By doing this, the Taoists believed that it was possible to use sex to increase lifespan and heal the body.

Sleep & Time |
Many of us have a hectic lifestyle that can lead to sleep deprivation. Being busy also makes it difficult to make time for sex and intimacy. People who balance work with caring for aging parents or young children are often left exhausted, which can lead to a reduced sex drive. It is like during from an empty cup. At times we all need to reflect where we can cut down on unnecessary stress or rushing around. Try and prioritise what needs to be done in the week, you may have more time than you think on your hands.

Stress Management |
No matter how healthy you are, being stressed out can affect your sex drive and decrease your kidney Qi (energy). Women are particularly susceptible to the effects that stress can have on one’s sex life, according to research. Try to manage the stress in your life with rituals and practices that resonate with you, such as mindful movement (yoga, Qi Gong), meditation, time for you. This also allows time for connection with yourself, as if this is lost than connection with others can be hard.

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.