How to Support Yourself Through Allergy Season with Chinese Medicine

Hayfever

Hay fever is an allergic reaction to pollen and therefore is common in spring and summer. Typical symptoms include itchy eyes, blocked or runny nose, sneezing fits and breathing problems. Some people react in a similar way to house dust and animals such as cats, dogs and horses. Most suffers rely on anti-histamines to get through the pollen season. Health complications from repeated hay fever attacks, year after year, may be an even more serious problem. Chronic sinusitis – inflammation of the sinus cavities is one of these problems. Another is nasal polps, or growths. In addition, significant percentages of people with hay fever have or develop asthma

• In Clinic Support

The Treatment

Chinese medicine works to balance the body, helping it stay strong and resilient. By inserting needles just below the surface of the skin, a reaction is triggered to promote homeostasis. In addition to promoting a calmer nervous system, acupuncture points are chosen to address symptoms as they present, so, in peak allergy season we work on un-stuffing noses and clearing out lungs. Acupuncture is wonderful to provide immediate relief from runny noses, itchy eyes, sinus congestion and headaches.

Better yet, prior to allergy season we try to create a stronger healthier respiratory function so when the pollen count gets high, the body can handle it better. For allergic rhinitis treatment, a course of acupuncture will be prescribed. Usually, a block of treatments of between 6-8 weekly sessions. This course of treatment is ideal in the lead up to pollen session. Outside of pollen season it is important to attend your acupuncturist to do build up work, which will depend on the individuals diagnosis. Herbal medicine can also be used in conjugation with acupuncture if the Chinese medicine diagnosis requires it.

Nasal congestion, discharge and itching can be relieved during the first acupuncture treatment but it may take up to six sessions to get acute symptoms under control, however a large amount of symptoms are eased within the first couple of sessions. As hay fever is fundamentally the result of aweakness in the immune system it is important that the patient continues to see an acupuncturist outside of acute pollen season to build up their system for the following pollen season. Regular exercise, immune boosting foods and herbs may also form important aspects of the patient’s treatment.

As you can see the treatment will have a two-tiered approach, one treatment in peak pollen season and one outside of pollen season to do build up work. As we are all-different and have different constitutions, the treatment will depend on the individuals diagnosis from a full Chinese medicine consultation. Predominantly within pollen season the treatment will be directed towards clearing heat and congestion, reducing inflammation and pain relief. The beauty of Chinese medicine is always that it aims to treat the root of the problem, it is not a system of medicine that just treats the symptoms which is what essentially anti-histamines do. Outside of pollen season your practitioner will do “build up” work, treat the underlying deficiency’s within predominantly the lung, kidney and spleen channels. A variety of acupuncture points will be used around the body once a prescription of points has been decided on post the consultation. Again, acupuncture treats the individual – not the disorder or disease.

Outside of pollen season the acupuncture point prescription will directed towards boosting the immune system. When an acupuncturist is treating to build the bodies immune system up, they will predominantly treat the lung, spleen and liver channels.

• At Home Support

Nasal Congestion:

Points used within an acupuncture session that can be massaged for relief or use your Gua Sha tool

1. Large Intestine 4. Located in the V formed between your thumb and pointer finger. This point is great for constipation, headache and sinus congestion. NOTE: this point should not be massaged in pregnancy

2. Large Intestine 20: Located right next to the end of nostril and is wonderful to relieve sinus pressure

3. Bladder 2: Found on the inside corner of the eyebrows. This point works to drain sinuses and reduce the pressure around the eyes

4. Gall bladder 14: Working with bladder 2, this point is great for reducing pressure around the eyes. GB14 is found directly above the center of the eye in the middle of the forehead

Itching:

1. Stomach 2: Located directly below the center of the eye just at the top edge of the cheekbone

2. Bladder 2: Found on the inside corner of the eyebrows. This point works to drain sinuses and reduce the pressure around the eyes

3. Large Intestine 11: On the top, outer end of the elbow crease. Bend your arm, press your thumb into the hollow located on the top, outer end of the elbow crease, directly above the elbow, between the elbow joint (below) and the muscle (above)

4. Bladder 1: In the depression just above the inner canthus of the eye

YOUR SPRING ESCAPADA HEALTH GUIDE

WHY IS IT IMPORTANT?

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

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

Therefore as seasons change:

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

SPRING TIME

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

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

DETOX EFFECTIVELY!!

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

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

OUR LIVER HEALTH GUIDE

~ NOURISHING NUTRITION:

Toxins to avoid:

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

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

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

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

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

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

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

~ MINDFUL MOVEMENT:

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

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

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

  ~ TREATMENT

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

  ~ LIFESTYLE/SELF CARE

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

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

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

• Walk barefoot to get grounded and reconnect with the season

• Do something spontaneous to rev up that sense of adventure

• Walk through nature and listen to the birds sing

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

• Laugh

• Spring clean your home

• Try something new

---

Escapada Kitchen - Autumnal Recipes

YUMMY APPLE SAUCE

INGREDIENTS (MAKES 3 SMALL SERVINGS)

• Apples x 2 (experiment with which types of apple suit your taste)

• Ghee 1 tsp - (recipe below)

• Cinnamon powder (a pinch or per taste)

• Cardamom powder (a pinch or per taste)

• Dried ginger powder (a pinch or per taste)

METHOD:

• Peel apples, core them and cut into small pieces.

• In a small amount of water, cook the apples.

• Add ghee and all the powders.

• Mix well and puree to a consistency that works for you.

• Serve warm. We love it in our porridge in the morning

---

• MAKE YOUR OWN GHEE FOR THE SEASON AHEAD!

Ghee is by far our favourite fat to cook with! It’s just like butter, except all the milk solids and water have been removed from it, so you’re left with nothing but pure, good for you fat that not only tastes fantastic but also has a really high smoke point, on top of being shelf stable. You can use it just like you would butter, too! It’s so delicious.

EQUIPMENT

A medium saucepan, preferably one with a heavy bottom
A large spoon to stir
A fine meshed sieve
Several layers of cheesecloth to line your sieve
A large bowl or measuring cup to receive the ghee (preferably one that has a pouring spout)
One or two glass jars to store your ghee in

INGREDIENTS & DIRECTIONS

The best quality UNSALTED* butter you can get your hands on.

Cut your butter into roughly one inch by one inch squares.

Set your butter to melt over medium heat, stirring it gently from time to time
Pretty soon, you’ll see a thick, white foam start to form at the surface.

Keep stirring until your butter starts to simmer, at which point you’ll want to turn the heat down to medium-low.

For the next 5 minutes or so, you won’t be doing much stirring.

Just let the butter simmer and watch the bubbles emerge from that thick foam, increasing in size and number

As the bubbling increases, you’ll notice that the foam will become thinner and the bubbles will become bigger and clearer.

Soon, the milk solids will start to curdle and attach the sides of the pan. That is completely normal. Just scrape the sides of the pan from time to time to help those milk solids sink to the bottom

As the milk solids sink to the bottom, you will notice that your butter is beginning to clear up. It will get more and more translucent, the bubbles will get larger and the foam will eventually completely disappear

Your butter will start to take a nice golden coloration as the milk solids, which are now at the bottom, begin to brown. Keep a close eye on your butter and keep stirring, scraping the sides and bottom so the milk solids don’t attach to the pan and burn

When the butter starts to foam for a second time? This is the indication that your ghee is now ready to be strained.

Now you want take it off the heat and let that foam settle for a few seconds.

Line your sieve with several layers of cheesecloth and set that over a large bowl, preferably one that is equipped with a pouring spout.

Pour your ghee right in!

There are then milk solids that get left behind. You will want to discard this

Now transfer your beautiful filtered ghee into a glass jar

Autumn Health Guide

WHY WE NEED TO CHANGE OUR HABITS THROUGH THE SEASONS!

Chinese Medicine & Ayurveda considers a seasonal routine an important cornerstone of health - all year round.

Seasons change….and our eating habits, lifestyle, physical activity and everything else needs to change accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. And we need to aid our body in doing so by adapting according to the needs of the season. When we fail to do so, that is when diseases come knocking.

According to Chinese Medicine, the season of Autumn is associated with the element of Metal, which governs organisation, order, communication, the mid, setting limits and protecting boundaries. It’s a good time to finish projects that you began in spring and summer. And of course, it’s also the perfect time to begin more introspective, indoor projects. During the summer, which is ruled by the fire element, we deal more with the external - travelling and playing outdoors. Autumn, on the other hand, is a time of organising your life for the winter season ahead and coming more inside your body and mind to reflect on your life. 

The lung and large intestine are the internal organs related to Autumn and the Metal element. Lung is associated with the emotion of “letting go”. This process is difficult for those who love the summer. They find it hard to give up the long days of sunlight, warm temperatures and open windows. Others feel differently and love autumn, from the crisper air to the vivid red, orange and yellow leaves on the trees.

“Health should not be just the absence of disease, but the feeling of wholeness, balance and resilience”

HOW CAN I STAY HEALTHY THROUGH THE AUTUMN SEASON?

• Acupuncture Treatment

Improving general health and well-being through acupuncture treatments can assist the body as we move through the seasonal changes. It can help restore imbalances caused through cyclical changes of the seasons by stimulating and strengthening the body’s immune system.

Acupuncture enhances the body’s natural healing abilities, whether preventative or curative. Seasonal acupuncture treatments can also assist by expelling pathogenic factors from the body during illness, while speeding up recovery. It can also help to retune the body’s defence system especially during extreme climatic changes that can directly affect the body. Acupuncture can increase energy levels, enhance overall mood and balance throughout the year.

• Autumn Season Exercise

The best time of day to exercise is the early morning and evening hours (6 - 10am and 6 -10pm). Consider slow, gentle, strengthening forms of exercise instead. Walking, hiking, swimming, biking, yoga and tai chi are good choices. Remember to balance your activity with adequate relaxation and sleep so that your tissues rejuvenate properly. 

• Autumn Season Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on vata and can work wonders during vata season. Your breath should be deep and fluid. If you practice pranayama (yogic breathing exercises),Nasi Shodhana (Alternate Nostril Breathing) is very balancing this time of year. In your asana practice, favor vata-pacifying yoga. Warm up slowly and include some joint rotations. Move with intention and fluidity—grounding the hands and the feet on the mat whenever possible—and avoid jumping between postures. Gentle flows like a relaxed Sun Salutation are perfect for this time of year. You can also favour standing and balancing poses such as Mountain, Warrior 1, Warrior 11 and Tree pose to increase stability and strength. Connect with the earth beneath you in poses such asThunderbolt, Cat-cow, Cobra and Child’s Pose, and quiet the mind with forward bends such asIntense Westward Stretch. Gentle inversions and restorative poses such as Legs Up the Wall are also very good for this time of year. Close your practice with a long Savasana, covering yourself with a blanket so that you don’t get chilled.

• Autumn Season Lifestyle Choices

One of the most effective ways to support your body is by establishing a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day. Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace that are intrinsic to the early morning hours. Then, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil.. Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb throughout the day. Some gentle yoga, and ten to fifteen minutes of meditation will further your sense of stability and wellness. If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very appropriate this time of year. When you step out into the elements, cover your head and ears to protect them from the biting wind and cold.

• Autumn Season Diet

Your diet is a powerful way to soothe the metal element this Autumn. In Traditional Chinese Medicine tradition, the flavour of Autumn is pungent and should be balanced with sour. This ensures the body's mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs. Substantive, oily, nourishing foods that are high in protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a long way toward maintaining your internal reserves of moisture and keeping you grounded through the season. You’ll also want to favour the sweet, sour, and salty tastes. In general, eat mushy, soft foods and garnish them generously with ghee or oil. Breakfasts of cooked grains—like oatmeal, tapioca, cream of rice, are perfect at this time of year. Lunches and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and moisturising. If you eat meat and eggs, this is one of the best times of year to enjoy them. Dairy products and most nuts and seeds are also beneficial. In general, you’ll want to reduce your consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent, and astringent tastes. It is best to minimise light, cooling, and drying foods like broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried fruit. If you do eat these foods, eat them in moderation and make sure that they are soaked, well cooked, or served with ghee.

You may find that, during the course of the Autumn, you’ll naturally want to increase your intake of food. This season requires adequate nourishment so it is best to avoid fasting.

HERE ARE 5 WAYS TO LET GO THIS AUTUMN:

1. Breathe—wind is a key element in Autumn. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.

2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.

3. Resolve old hurts—what pains or hurt feelings can you release this Autumn? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of Autumn's energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.

4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others.

5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain called The Glympathic System, sleep facilitates the cleansing and organisation of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Spring Cleaning without the chemicals

OILS FOR A MORE NATURAL HOME

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

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

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

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

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

*Interview is saved on our @escapadahealth IGTV grid

---

1. FRUIT + VEGGIE WASH

• 4 cups water

• 1 table spoon of cider vinegar

• 10 drops lemon oil

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

---

2. MULTI-PURPOSE SURFACE SPRAY

• 500 ml amber glass spray bottle

• 2 tbsp on guard cleaner concentrate or castille soap

• 10 drops Siberian fir essential oil

• 10 drops lemongrass essential oil

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

Spray and wipe!

---

3. WINDOW + MIRROR SPRAY CLEANER

• 500 ml amber glass spray bottle

• 3 tbsp distilled white vinegar

• 2 tbsp rubbing alcohol

• 5 drops lemon or grapefruit essential oil

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

---

4. BATHROOM DEEP CLEANER

Small jar

1 cup of Bicarbonate of soda

10 drops of melaleuca essential oil

10 drop of lemon essential oil

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

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

---

5. HAND SOAP

• Jar with a hand pump

• 3 cups water

• 3/4 cup Castile Soap/ Savon de Marseille

• Dash of witch hazel

• 1 tablespoon of Fractionated coconut oil

• 10- 20 drops of chosen essential oil

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

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

Starting the New Year Prioritising Self Care

Modern-day living has become a juggling act. When we have a lot of pressures, from workload to personal stresses, we mistake the feeling of being under stress for having energy. You run from early morning until late at night, turning yourself into an energiser bunny! In the microcosm of the world that is our body, it is not uncommon for us to exhaust our energetic and nutritional resources. Between holding down a job, maintaining relationships, and caring for a family, we can often negate the energy we earn from sleep, good food and good company. Our daily needs repeatedly outpace our daily intake of energy and the concept of a healthy lifestyle and self-care, or the meaning of, can go out the window. 

Traditional Chinese Medicine (TCM) has been a lifestyle medicine for thousands of years. This means that it is composed of 80% lifestyle/self-care and 20% treatment. In this sense, lifestyle means the way you live every day, how you get up in the morning, what you eat and drink, how you move, what you think and believe in and much more. If there is illness, the illness is treated; if there is no illness, the body is strengthened. Prevention is therefore the main focus rather than waiting for dis-ease to occur. Health is not just the absence of disease, but a feeling of wholeness, resilience and vitality.  In Chinese medicine, self-care is called Yang Sheng which directly translates as ‘nourish life’. Yang Sheng is the self-care part of Chinese medicine which means your self-care practices give you an amazing self-healing system/toolbox, it serves as your daily health maintenance. There is an ancient Chinese proverb: ‘

a drop of prevention is better than a bucketload of cure’.

Nurturing our bodies and our health a little every day is key to a year-round health and well-being system.

• WHAT DOES SELF-CARE REALLY MEAN?

There is a misconception that self-care just means warm baths and massages. Self-care encompasses anything that you do for yourself to support your physical, emotional, and spiritual health and well-being, it acts as daily health maintenance. A western approach can often be focused on treating disease when it arises, but in China, the mentality is that if you fall sick it is a failure of your Yang Sheng, your daily health maintenance. Basically, your self-care practices should aim to rebalance and resolve all the little niggles that later on can become a health problem/disease. 

We can, at times, follow others’ lead in terms of their self-care rituals but meaningful self-care routines mean taking a moment and tuning into yourself and figuring out what serves you and your health the best, taking into account where your life is at that point. To a busy working mom having a coffee in a cafe by herself might mean self-care but for another, it might be attending her Monday night yoga class to start the week in the best way. 

We all have different needs so take a moment and figure out yours. This approach offers you your own timeless and evolving daily preventative health toolbox, it can be very empowering. Yang Sheng is a concept from ancient China from 5,000 years ago and remains just as relevant today - they really do have it all figured out. 

• HOW CAN YOU BEST INCORPORATE SELF-CARE INTO YOUR LIFE?

Start small and work your way up. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. 

Therefore we always invite our clients to choose 4 things (or even less) that they would like to incorporate into their life. It is not limited to 4 but it is important to keep it manageable and small, and build your way up. One self-care practice might simply be to get up 10 minutes earlier and do a 5-minute meditation or practice gratitude. Once these 4 things become part of your habit, lifestyle or mindset (like brushing your teeth, you wouldn’t dream of not brushing your teeth) - repeat this exercise again. This might be in a month or 6 months’ time. The important aspect is, that you are able to maintain these changes and set yourself up for continued success. 

A common trap we can fall into with a modern mindset of doing too much, when it comes to self-care less is more but practicing it mindfully and continuing is the key. 

• WHAT ARE THE POSITIVE IMPACTS THAT THESE SELF-CARE STEPS CAN HAVE ON YOUR LIFE?

The positive impacts are endless, from your energy, sleep, digestion, hormonal health, emotional well-being and the list goes on. It can sometimes be hard to see the true benefit because you are preventing imbalances every day that would have happened if not for your self-care practices. For example, a simple 1-minute gua sha routine to release tension in the face and jaw can help to prevent headaches, migraines, dental issues and TMJ problems, etc. Like I said at the beginning it is so important for each individual to reflect and decide what self-care practices suit them best and their life, at that particular time. If someone is going through a really stressful time at work or in their personal life, a 5-minute meditation practice can help you manage your stress and in turn make better decisions, improve relationships. These knock-on effects are worth their weight in gold. Self-care can sometimes be viewed as ‘selfish’ but actually, the effect of you practicing good self-care practices ripples out to your family, children, colleagues - you can’t get more positive than that. 

our top tips to Surviving and enjoying the Festive Season

Christmas can be a wonderful time of year but it can also bring up a lot of emotion that can be difficult to navigate, family dynamics, financial stress , social anxiety and loneliness. Sound familiar?

Our advice is to plan ahead now for some of the triggers that might come up for you and your individual situation. Not every stress can be eliminated but paying attention to what has a tendancy to throw you out of balance or trigger you and putting some simple practices/ boundaries in place can make a huge difference to how you enjoy this holiday.

1. Set some non-negotiables

This can mean different things to different people but we recommend making them small and manageable so even on a chaotic day, they still get achieved. Setting these boundaries can be really empowering and make you feel you are taking care of your well-being on a ongoing basis rather than it all falling apart. Achieving this small act every day can have such a ripple effect on your mental health. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. Reflect on what small act every day will have the biggest impact for you, perhaps 5 minutes meditation, 10 minutes walk outside in nature by yourself etc.

2. Acknowledge the emotion

As always in Chinese medicine, prevention is better than cure - and knowledge is power. Recognising that you are, for example, an anxious person by nature means you’ve won half the battle. Once you know, you can focus in on what triggers you and what your typical emotion is in order to process it.

Own It - Recognise and name it

Shift it - Techniques to release it - breathwork, shaking, exercise, healing sounds, body tapping

Regularity - These techniques may seem simple but that’s why they work - they need to be simple so we do them consistently. If the emotion is one that you’re experiencing often, practise shifting it everyday wither its through breathe work, shaking, bamboo tapping, body tapping

3. Breathework

‘The perfected breathe all the way to their heels, unlike ordinary folk who only breathe as far as their throats’

                                                                          - ZHUANGZI,   3RD CENTUARY BCE

Practicing breath work is one of the cheapest and most effective stress management techniques that you have at your disposal. The beauty of breathwork is, it is not a complicated process and can have an immediate impact on how you feel. Box breathing is a valuable mindfulness technique that can aid in stress management. It's a handy breath exercise to use because it is very simple and therefor easy to remember.
This is a breathing technique that the Navy SEALs use, they are frequently placed in high-stress situations and use this to focus and calm. It is recommended to save it for moments when you need a quick hit of calm, so using this breath before difficult conversations or if I want to feel more focused when going into a meeting is a good idea.

Breathe in for four counts through your nose.

• Hold for four counts.

• Breathe out for four counts through your nose or mouth.

• Hold for four counts.

If you are new to breath exercises and you find counting to four is to long then start with the count of two and see if you can gradually make your way to the count of four with time and patience.

4. Priming Hour

During the holiday season, there is a wonderful let go of structure and routine, alarm clocks and lazy lie in’s - happy days. However, we do recommend keeping a good morning routine that suits you best, instead of falling into endless scrolling online. The positive effects of priming on psychology have been proven again and again. You can learn to change your state of mind by changing your physical state with an effective priming routine. Priming is most powerful when completed in the morning to set a powerful tone for your day. You can prime yourself positively or negatively depending on what you allow into your mind. So how you start your day is so important - set up your morning routine away from phones and unnecessary stimulus. Morning rituals like meditation, mindful movement, hot water and lemon to begin your digestion, get 10 minutes outside in daylight. These are all wonderful ways to begin your day physically and mentally. Practicing priming can change your whole day.

5. Have your own stress management toolbox ready to go!

Here are some of the tips we recommend.

CHECK OUT OUR PANTRY REMEDY ARTICLE FOR THE FESTIVE SEASON

Pantry Remedies for the Festive Season Indulgence

"Food as medicine and kitchen remedies are a huge part of Chinese culture. They are an effective way to health simple, and sometimes complex, issues using ingredients commonly found in the kitchen. In the spirit of the holiday season, many of us will party hard - some too hard - then suffer the consequences the next day! Here are a couple of our favourite rescue remedies to prevent or treat your hangover after a night of merry-making"

In TCM overconsumption of alcohol causes an excess of heat in the body and damage to certain organs, resulting in symptoms such as headaches or nausea. To prevent or relieve a hangover, TCM remedies generally act to reduce and clear the excess heat in the body. Here are our favourite TCM recipes to beat that hangover, some of them are pretty simple and will include items from your pantry (which we love!) - others are a little more peculiar but everything can be found in a health store or ordered online!

PANTRY RECIPES:

• Pear Juice: To help you avoid your hangover, try drinking a glass or two of concentrated pear juice before indulging in alcohol. This centuries-old remedy is said to have strong anti-inflammatory properties that stimulate the liver, making it a great way to detox your body.

• Sweet Black Tea: After the festivities and before you turn in for the night, drink an extra strong cup of black tea with one heaped spoonful of brown sugar. The acidity of black tea and the sweet, warming properties of brown sugar stimulate Liver and Stomach function to help release alcohol from your system. If caffeine keeps you awake, drink fresh ginger tea with lemon and brown sugar instead. This will have a similar detox effect.

• Ginger & Honey Tea: To help reduce general dehydration the morning after cut 10 slices of ginger and mix them with 3 cups of water in a pan. Bring the water to a soft boil and strain an orange, half a lemon, and add half a cup of honey to the mix to make the ultimate hot tonic for your upset stomach and keep you hydrated. Pour into a cup (Strained) and enjoy!

• Chinese Herbal Formula: The herbal formula "Bao He Wan“ is amazing if you have an upset stomach. These herbal miracle workers aren’t just for hangover induced nausea; you can take them anytime your stomach feels upset! Ask your acupuncturist for a prescription or find a Chinese pharmacy near you who will be able to help.

• Green Tea for Hangover Headaches: We all know that feeling the morning after a boozy night out. This headache tends to be throbbing in nature and located around your temples. In TCM, alcohol is heating in nature and therefore the liver - the organ that is responsible for detoxifying the body - needs some cooling down. Although it sounds simple, Green tea is great for that kind of headache! Have yourself a cup of VERY strong green tea (2-3 bags per cup) to detox and relieve that tension in your temples!

• Top Tip - Need to sober up fast? Try a radish in sugar and vinegar. Mix a piece of white radish finely sliced in dark rice vinegar and sugar (alternatively apple vinegar). It might taste horrid, but this drink can help neutralise the alcohol in the body and allow one to sober up faster.

ACUPRESSURE POINTS:

People say that "touch" is a great relief when you are hungover - which is why we love self massage in TCM as one of our favourite "morning after" hangover cures especially if you're feeling green. Just make sure your hands are nice and warm before you start!

• Zusanli (ST-36) for Nausea: If you're feeling a little green the morning after, acupressure point "Zusanli" also called stomach-36 is your best friend. Located four fingers (3inches) below the kneecap on the outside of your leg between the two bones of your lower leg (approve 1inch toward the outer edge). You can also find it by putting your hand on the outer side of your leg over your knee with your fingers facing down. The pressure on this point triggers a "sharp" pain. To make it work, apply pressure and massage the point in circular movements with the tip of the thumb. Massage for 2-3 minutes and repeat on the other leg.

• Large Intestine 4 (Li-4) for Hangover Headaches: Suffering from a temple thumping hangover headache? There is a pressure point on your hand, in the fleshy area between your finger and thumb, known as LI 4 which can help!. In TCM it’s the gate to the large intestine, and applying pressure to it can help with headaches, as well as with constipation, which sometimes accompanies a hangover. To locate it rest your left hand on a table, making an L-shape with your pointer finger and thumb. With your opposite thumb, apply pressure and massage between the web of your thumb and pointer finger, in small circular motions. The trigger point is up where you feel your index finger bone. Applying pressure for 10-20 seconds at a time, on each hand.

  **Never stimulate in pregnancy

• Bladder 2 - Headache point

Grab your gua sha tool for some headache relieving bliss - see photo. Even better pop in the fridge for some extra cooling relief

• Gallbladder 43 to Stop Those Negative Thoughts: Sometimes after a night of drinking you wake up with self-doubt, negative self-take and even paranoia - it's perfectly normal but to stop these feelings of "wrong-doing" and help ease that mind chatter you can use acupressure. Our Gallbladder 43 point found on both feet, is located between the fourth and fifth toes a few fingers up from the fifth toe at the tendon when you flex your pinky toe. When you've found the spot, apply pressure for 30 seconds on each side in circular movements. Be firm but don't press so hard that it hurts!

LOTS MORE HEALTH BOOSTING ARTICLES