Supporting your immunity this winter

With the change of seasons and the weather getting colder, how many of you have started to feel like your immune system is under pressure & constantly in fighting mode? So instead of reaching for the bottles of endless supplements, let’s dig a little deeper and see how can you strengthen your immune system naturally.

In reality, strengthening our immune system is about training it to do its job correctly. That is, we want to be able to fend off the things that can hurt us—such as viruses, pathogenic bacteria, and parasites—while remaining nonreactive to benign things like pollen and foods.

Boosting the immune system refers to allowing the immune system cells to readily do their job.  If the body is perfectly healthy and functioning, this will be much easier.  If the body is taxed by stresses, illnesses, or malnutrition, it will be harder.  Thus, in Chinese medicine, the focus is not always on strengthening the immune system specifically, but rather the whole body to allow the immune system to function optimally.  Since the immune system resides in the blood and lymphatic system, proper circulation of these systems is essential to good health and must be promoted.

“Our immune system is like a protective blanket that keeps the cold, excessive heat, wind and illness away. Let’s support the blanket to allow it to function effectively. ”

— ESCAPADA HEALTH

The bottom line is that a healthy body is dependent on a strong immune system; the good news is that there are many ways to perform immune-system upkeep and not just by avoiding some destructive habits, stressors, and toxins but by embracing natural immune boosters and adopting behaviors that support immunity.

1. GUT HEALTH

The most important thing one can do to cultivate strong immunity is to start where the immune system really resides: the gut. Whether you have chronic allergies, frequent infections, or autoimmune problems, you likely have some damage to the health of your microbiome and digestive tract. This is where about 80% of your immune cells hang out, and it's where our bodies decide what is friend and what is foe. By strengthening our gut health, we are much less likely to get sick, have allergies, and develop autoimmune disease.

TOP TIPS FOR GUT HEALTH:

• Eat regularly

• Eat in a relaxed state of mind - no eating on the go

• Eat seasonal and local produce

• Lots of variety, taste and colour in your food. Our microbiome thrives with variety

• Reduce sugar, caffeine, and alcohol

• Eat probiotic and fermented foods

• Avoid unnecessary anti-biotics

2. 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 a good reason to drink homemade chicken soup when dealing with a cold or the flu.

3. USE NATURAL ANTIMICROBIALS TO WARD OFF INFECTION.

One of the best ways to build your immune strength daily is through a few key superfoods. These foods can be incorporated on a daily basis so that you are constantly improving and boosting your immunity while eating yummy foods.

Garlic: Garlic is a powerful antioxidant with antimicrobial, antiviral, and antibiotic properties. It's also a natural decongestant! The sky really is the limit with this flavourful ingredient, and you can work it into pretty much any meal. At the first sign of an infection, start taking one raw garlic clove daily, or use concentrated allicin extract.

Oregano oil: This oil has a long history of being used and an antimicrobial, antiviral, and antifungal. It can also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA) as well as taken internally to combat yeast infections.

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.

Ginger: This pungent root is a powerful anti histamine and decongestant that delivers a one-two punch against cold symptoms. Add it to stir-fried dishes or boil it to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink.

Tumeric is known to bolster the immune system, purify the blood, strengthen digestion, and eliminate natural toxins from the digestive tract. Tumeric tablets offer an incredibly easy way to ingest the beneficial properties of this well-known golden yellow spice.

4. GET YOUR EXERCISE ON

Proper exercise helps to release accumulated tension, move stagnant mental and emotional energy, and improve circulation. It also reduces the impact of the stress hormones that make the body more vulnerable to colds and flu.. It also improves digestion, bolsters the body’s detoxification mechanisms, encourages proper elimination, promotes relaxation in the body, and supports sound sleep—all of which serve to protect and support the immune system. But before we all rush to the gym, it only takes a few minutes of low-intensity exercise such as walking to trigger the release of feel-good endorphins. Anything that gently increases your circulation is going to help. Exercise does not need to be strenuous to be effective. Simple, mild exercise like yoga, qi gong or swimming relaxes your body and mind, which eases daily stress.

5. RESTORATION

Sleep is critically important to the immune system. Studies have shown that when animals are completely deprived of sleep, they suffer a total loss of immune function—resulting in death. In humans also, sleep deprivation severely compromises immunity. Chronic sleep deprivation and disruption of the sleep-wake cycle cause an activation of the inflammatory immune response. Lack of sleep decreases the activity of T-cells (a crucial type of immune cell). Aim for seven to eight hours of sleep on a regular basis and avoid all-nighters.

6. LUNG STRENGTHING EXERCISES (PRANAYAMA)

Breathing correctly is the master key to wellness. On one hand, breathing can make you feel alert and energetic and on the other calm and relaxed. Breathing is something we do on a daily basis. The body, in a living state, breathes involuntarily whether we are awake, sleeping, or actively exercising. Breathing is living. It is a vital function of life.

• TWO BREATHING TECHNIQUES TO STRENGTHEN LUNGS

1. Anuloma Viloma (Alternating Nostril Breathing):

   Anuloma Viloma is excellent for not only releasing physical tension, but also for supporting a clear mind, enhanced tranquility, and stress reduction.

   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

2. Ujjayi (Victorious Breathing):
   When done properly, Ujjayi breathing should be both energizing and relaxing. To practice the inhalation, focus on creating a soothing and pleasing sound that is unhurried and unforced. I 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 asana 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.

7. SEASONAL TREATMENTS

Need I say; get in for your seasonal acupuncture sessions. This is the optimum time of the year to strengthen the body, reduce the stresses that may be impairing your immune system and get you in the strongest possible place heading into the winter..

YOU MAY ALSO ENJOY

Why Infrared Saunas Shine in your Wellness routine for Autumn & Winter

As the leaves turn and the air grows crisper, many of us are looking for ways to stay warm, healthy, and uplifted. Infrared saunas are becoming a go-to wellness ritual during the colder months. Unlike traditional saunas, which rely largely on heating the air, infrared saunas use specific light wavelengths to warm your body directly. This allows for benefits at lower ambient temperatures, ideal when you don’t want to overheat indoors.

The Health Benefits, Especially Now

Here are the most relevant benefits of infrared sauna use during autumn/winter:

• Boosted Immune Function: Winter means cold & flu season. The gentle heat from infrared saunas can mimic a mild fever, helping stimulate white blood cell production and immune responses

• Alleviating Cold-Induced Aches & Joint Stiffness: Cold, damp air often aggravates joint pain (arthritis, etc.). Infrared heat penetrates deeper into muscles & joints, aiding circulation and easing stiffness and pain

• Improved Circulation & Warmth: In colder months the body’s extremities (hands, feet) often feel cold due to vasoconstriction. Infrared heat helps dilate blood vessels, improving circulation and helping maintain internal warmth

• Better Sleep & Mood: Shorter days and darker evenings can disrupt mood (seasonal affective disorder) and circadian rhythms. Regular infrared sessions can reduce cortisol (stress hormone) and increase endorphins (feel-good) and melatonin, promoting deeper sleep and lifting mood.

• Skin Benefits & Detoxification: The dry, cold air outside and indoor heating often dry out skin. Sweating in an IR sauna opens pores, increases blood flow, helps remove toxins, dead skin cells, and can improve skin tone/texture.

• Support for Weight & Metabolic Health: While not a substitute for exercise, spending time in an infrared sauna increases heart rate somewhat (similar to mild cardio), raises metabolic rate, and can help with calorie burn and insulin sensitivity

Practical Tips for Autumn/Winter Use

• Start slow. If new to saunas, begin with shorter sessions (10-15 minutes) at lower intensity and gradually increase.

• Hydrate. Even though the ambient temperature may feel less hot than in summer, you still sweat and lose fluids. Drink water before and after.

• Moisturise skin after. Heat and sweating followed by exposure to cold or dry indoor heating can dry skin; use gentle moisturisers.

• Timing matters. Use sauna sessions in the later afternoon or early evening to wind down and help sleep. Avoid immediately before bed if the heat wakes you up.

• Safety first. Those with cardiovascular issues, on certain medications, or pregnant should consult a doctor first. Also, avoid extreme or overly long sessions.

QUOTE DURING PIECE

“A regular infrared session can help ease winter-joint stiffness and lift mood during the darker days.”

ESCAPADA E-MAGAZINE

Why does my acupuncturist look at my tongue?

ESCAPADA E-MAGAZINE

WHY DOES MY ACUPUNCTURIST LOOK AT MY TONGUE?

In Chinese Medicine, it is believed that the appearance of your tongue is a reflection of your health and can be a powerful diagnostic tool. Tongue diagnosis is a very traditional and effective method, which has been used to diagnose diseases for over two thousand years. Knowledge of tongue diagnosis is one of the unique treasures of Traditional Chinese Medicine.

Different areas of the tongue reflect the health of five corresponding organ systems: liver, lung, spleen, heart, and kidney. 

*It is important to note that tongue diagnosis is performed as part of a thorough health consultation and tongue diagnosis should not be used as a substitute for standard medical care or to diagnose potential health problems.

WHAT DO THEY LOOK FOR?

• Body of the tongue: The normal tongue body should be flexible, shape of the tongue should

  be suitable to mouth size (not too puffy or narrow)

• Coating: The tongue coating is the layer over the tongue. A normal healthy coating should

  be white, thin and allow the tongue body to be seen through the coating.

• Colour. A fresh red (not too dark, too red or pale)

• Have suitable moisture (not too dry/wet)

• Cracks in the tongue body can be an indicator of disease progression

  A Chinese medicine practitioner will look at each of these areas and any imbalances seen can further confirm diagnosis. Tongue diagnosis will be done in conjugation with pulse taking and a full consultation.

Tips 

Here are some key points to keep in mind if you're thinking of undergoing a tongue diagnosis.

• Some disorders don't show up on the tongue. It should also be noted that TCM practitioners do not rely on tongue diagnosis alone in evaluating a patient's health.

• In most cases, the tongue is examined for no longer than 15 seconds at a time. Extending the tongue for longer may cause changes in tongue shape and color (two crucial elements of tongue diagnosis).

• Before receiving a tongue diagnosis, you should avoid food and beverages that might discolor your tongue (including coffee, beets, and foods made with artificial food coloring). Consumption of vitamin C may also affect your tongue coloring.

• If you use a tongue brush as part of your oral hygiene routine, discontinue use of the brush for at least a full day prior to your tongue diagnosis.

HOW DO I LOOK AT MY TONGUE?

Make sure you have good natural light. The tongue body needs to be relaxed so only stick your tongue out for short intervals at a time. Make sure you haven't eaten or drank anything recently that will effect the colour of coating on tongue.

A SIMPLE AT HOME GUIDE

We do recommend completing tongue diagnosis with your acupuncturist but here are some simple things that you can tell about your health at home:

• Qi Deficiency

Presentation: Slightly pale tongue with red spots. May be swollen with teethmarks on the side
Symptoms: Fatigue, poor appetite, over thinking and worrying

What it means - qi is the life force that drives every activity in organic life forms, according to TCM. It’s thought that a sufficient amount of qi is required to maintain the yin and yang of your body. When a person’s qi is balanced and in harmony, they’ll benefit from health, well-being, and contentment. When one’s qi is deficient, pain, suffering, and illness may occur. Dependant on where the qi deficiency is, individuals have different symptoms related to that organ, for example, Lung qi deficiency - shortness of breath

• Diet

The majority of a person’s qi comes from the foods they choose to eat and the air they breathe, so we would obviously look at an individuals diet and make nutritional recommendations. Typically, a Chinese medicine practitioner would reduce/eliminate raw and cold food. Utilising heat to cook foods by steaming, grilling or roasting can build qi. It will also be recommended that junk food, fried foods and dairy be dramatically decreased or removed. Warming and qi nourishing foods such as grains, pumpkin, chicken as well as spices like cumin, cayenne and ginger should be consumed frequently

• Slow down!

While Western culture tends to reward and admire people who are always on the go and constantly busy, TCM advocates for the opposite. Slowing down one’s lifestyle and not doing many things at once, or multitasking, is often recommended to get one’s qi in balance.

• Regulate sleep!

Sleep is as important as diet and exercise. Our bodies need sufficient sleep in order to maintain or build qi. Sleep deprivation is one of the leading causes of qi deficiency.

• Dampness

Presentation: Swollen with teethmarks on the side and a thick white coating on the tongue
Symptoms: Fatigue, poor appetite, bloating and poor concentration

What it means: Dampness represents a condition existing within the body that is a reflection of dampness as it occurs in nature. Dampness arises from the body being affected in several ways. It can be due to either a problem arising from the inability of the digestive system to transport and transport fluids, or from the body being overwhelmed by external damp from the environment, (damp weather, damp living conditions, damp- producing foods). It can also arise as a response to an illness, or from the overuse of medication that promotes dampness, such as certain antibiotics. Phlegm is seen as a condensed form of dampness.

• Diet:
  Foods to resolve dampness include;
  Grains: Corn, barley, basmati rice
  Vegetables: Alfalfa sprout, button mushroom, caper, corn, pumpkin, radish, turnip,
  Fruit: Papaya, lemon, umeboshi plum
  Beans: Aduki, lentils,
  Fish: Eel, tuna,
  Herbs, spices: Aniseed, garlic, horseradish, marjoram, nettle, parsley, white pepper
  Beverages: Green tea, raspberry leaf tea, jasmine tea

• Foods to avoid in cases of dampness
  It is essential that those prone to dampness avoid excessive amounts of food that will contribute to promoting dampness in the body these include:
  Dairy products: milk, cheese, ice cream and all foods that contain high amounts of dairy products such as dairy milk chocolate. It is important to read food labels as some food (such as muesli) may contain high levels of milk powder. Yoghurt is perhaps the exception to the dairy food rule. Sheep and goat products are regarded as less prone to causing dampness. In dampness and phlegm, it is important to nourish the Spleen, which means that the consumption of raw, cold and processed sugary or fatty foods need to be limited to aid the spleen’s essential digestive function. 

EXPLORE MORE

Your Escapada Spring 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

try the seasonal rice cleanse

What Does the Rice Cleanse do?

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

What We should Fundamentally Consider:

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

What Changes Can You Expect?

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

How To Prepare the Rice:

1 part natural rice | 2 - 3 parts water

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

Type of Rice:

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

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

How to Do Cleanse:

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

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

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

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

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

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why we all need some yoga & Breathework in our working day

In today’s fast-paced world, stress has become a common part of life. While short-term stress can be a motivating factor to get projects finished or get you through a busy day, slipping over time into chronic stress can negatively affect both mental and physical health.

When our body is in stress mode or working from our sympathetic nervous system it down regulates other functions impacting things likes clarity and focus. By providing circuit breakers such as yoga or breathe work in your day can be incredibly effective at impacting not only your body physically but also reaching your full potential at work and getting the best out of your day. .

Understanding Mindful Movement

Mindful movement refers to physical activities performed with heightened awareness and intention. Unlike high-intensity exercises that focus on speed and endurance, mindful movement encourages presence and connection between the mind and body. Examples include yoga, tai chi, qigong, and gentle stretching routines. These practices emphasise slow, deliberate movements synchronised with breathing, helping to release tension and promote relaxation.

Studies show that mindful movement reduces the production of stress hormones such as cortisol and enhances mood by increasing endorphin levels. Regular practice has also been linked to improved heart rate variability, a marker of resilience to stress.

The Power of Breathwork

The single most effective and cheapest tool at our disposal for stress management. Breathwork involves conscious control of the breath to influence physiological and psychological states. Techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing help activate the parasympathetic nervous system, which counters the body’s stress response.

Deep breathing techniques increase oxygen supply, slow the heart rate, and lower blood pressure. Additionally, breath awareness encourages mindfulness, helping individuals stay present and reducing rumination on stressful thoughts. It can be really useful in the moment to calm reactive response - I think we have all had those moments with colleagues we wish we could take back.

Integrating Mindful Movement and Breathwork for Stress Relief

The combination of mindful movement and breathwork creates a synergistic effect that enhances stress management. When practiced together, these techniques:

1. Reduce Physical Tension – Slow, intentional movements relieve muscle stiffness and promote relaxation.

2. Calm the Nervous System – Controlled breathing shifts the body from a state of fight-or-flight to rest-and-digest.

3. Enhance Emotional Regulation – Increased awareness of the body and breath fosters a sense of control and emotional balance.

4. Improve Focus and Clarity – Mindful practices enhance concentration, reducing the impact of stress-induced distractions.

Feeling flat?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.

What is an Infrared Sauna, and What Are the Benefits?

In the world of health & wellness, the infrared sauna is creating a lot of buzz, offering a unique and potentially more comfortable alternative to traditional saunas. From supporting mental relaxation to physical recovery, infrared saunas are gaining popularity as a go-to for holistic health. But what exactly is an infrared sauna, and how can it benefit you?

What is an Infrared Sauna?

An infrared sauna uses infrared light to create heat, rather than heating the air around you, as in traditional saunas. This type of heat penetrates your skin more deeply, warming your body directly without the stifling temperature of conventional saunas. The bench, walls and fixtures are not hot to the touch. Infrared saunas typically operate at a much lower temperature—between 120°F and 150°F—compared to traditional saunas, which can reach up to 195°F. Infrared heat is a natural, safe energy that all objects, including our bodies, give and receive. It's so gentle that hospitals use it to warm newborns. When a mother rubs her baby’s stomach, it’s the infrared warmth from her hand that soothes.

Infrared Saunas Versus Traditional and Steam Saunas

The main difference between infrared saunas and traditional saunas is how they use heat. Traditional saunas use a single heater that is heating the air and this hot air heats the user. In contrast, infrared saunas use advanced therapy to promote heat generation in the body with only a small percentage of the heat heating the air. This results in a deeper sweat and at a lower ambient air temperature. In fact, infrared saunas usually operate between 115° – 135°F, while traditional saunas can get up to 195°F.

You will get all of the relaxation benefits of a traditional infrared sauna along with the increased health benefits that infrared offers all at a much more comfortable temperature. Infrared saunas are also dry saunas and many users find this makes for a more comfortable sauna session.

Key Benefits of Infrared Sauna Therapy

• Detoxification

Sweating is one of the body’s natural ways of eliminating toxins. Infrared saunas promote a deep, detoxifying sweat at a cellular level, assisting the body in expelling heavy metals, environmental pollutants, and other toxins.

• Pain Relief and Muscle Recovery

The penetrating heat of infrared rays can help reduce inflammation and stiffness in joints and muscles, promoting blood flow and encouraging faster healing. This makes it especially popular among athletes and those with chronic pain conditions, such as arthritis.

• Stress Relief and Improved Mood

Spending time in an infrared sauna can release endorphins, the body’s natural "feel-good" hormones. The calming heat also promotes relaxation, helping to lower cortisol levels, a primary stress hormone, leading to an improved sense of well-being.

• Skin Health

Infrared heat therapy increases circulation, which can improve the delivery of oxygen and nutrients to the skin. Regular sauna sessions may promote a clearer complexion, reduce acne, and improve the appearance of scars and other skin imperfections.

• Enhanced Circulation and Cardiovascular Health

Infrared sauna sessions increase heart rate, mimicking the effects of moderate exercise. Studies have shown that regular use can help lower blood pressure and improve circulation, benefiting cardiovascular health.

• Weight Loss Support

While it’s not a substitute for exercise, infrared saunas can aid in weight management. The elevated body temperature requires energy to cool down, slightly boosting calorie burn. Some research indicates that a half-hour session may help burn up to 600 calories, though results vary based on individual factors.

How to Use an Infrared Sauna Safely

For most people, using an infrared sauna 2–4 times per week for 20–30 minutes is ideal. Always stay hydrated before, during, and after each session. Starting with shorter sessions, especially if you’re new to sauna use, allows your body to adapt to the infrared heat. And if you’re pregnant, have cardiovascular concerns, or have a chronic health condition, be sure to consult with your healthcare provider before incorporating sauna use into your routine.

Nurturing Wellness with Essential Oils This Autumn

As an acupuncturist, I’m always looking for ways to support my clients, not just on the acupuncture table but beyond. One way I do this is by recommending doTERRA essential oils, which are powerful, natural tools that help bring the essence of nature into your home. These oils are more than just pleasant scents—they carry unique properties that can support your health and wellness throughout the year.

Why I Choose doTERRA Essential Oils

I love doTERRA oils because of their commitment to quality and purity. You can even look up the purity of each bottle you buy on SourceToYou.com, which provides full transparency. All their oils go through third-party testing, so I know I’m using only the purest, Certified Pure Therapeutic Grade® (CPTG) essential oils in my treatments.

Plus, doTERRA’s Co-Impact Sourcing ensures that their oils are sourced from the best places in the world, right from their natural habitats. And, through the Healing Hands Foundation, they give back to the communities where these oils come from.

Three Ways to Use Essential Oils

1. Aromatically – Inhale directly or add a few drops to your diffuser. Benefits include calming emotions, boosting energy, opening airways, purifying the air, and promoting restful sleep.

2. Topically – Apply to the area of concern or the soles of your feet. This can soothe muscles, ease joint discomfort, calm skin irritations, and support the immune system.

3. Internally – Add a drop to water or food, or take in a capsule. Internally, oils can ease digestive upset, support the immune system, and enhance cellular health.

Essential Oils for Autumn Wellness

As the seasons change, so do our bodies’ needs. Autumn is a time when our immune systems and lungs need extra support. That’s why I recommend using oils like Frankincense, Lemon, OnGuard, Oregano, Tea Tree (Melaleuca), and Thyme. These oils can be blended into a roller bottle and applied to the soles of your feet and along your spine in the morning to give your immune system a boost.

If you’d like to dry an immune blend, try this “Immunity” blend:  In a 10ml roller bottle add the below number of drops of each oil and top up with a carrier oil of your choice.  I usually use a fractionated coconut oil, I find that it absorbs into the skin quickly.  This blend is for an adult.  *The number of drops of essential oils will be less when making for small children or babies.

• 5 drops of Frankincence 

• 10 drops of Lemon

• 5 drops of Oregano

• 10 drops of OnGuard

• 10 drops of Tea Tree

Thyme, in particular, is excellent for both immune and lung support, making it a great addition during this seasonal transition. Rosemary is another favorite of mine for promoting mental clarity and focus. If you’re feeling mentally foggy or need help concentrating, here’s one of my go-to blends:

• 2 drops of Peppermint

• 5 drops of Lemon

• 3 drops of Rosemary

This combination is perfect for promoting clarity, focus, and concentration—whether you're working on a project or just trying to stay sharp throughout the day.

A blend of Frankincense, Lemon, and OnGuard is also great for tackling sore throats—safe for both adults and children.  * When using oils with kids or babies, remember to always dilute them with a carrier oil like coconut or almond oil. 

Here’s a simple diffuser blend to support your immune system this autumn:

• 3 drops of OnGuard

• 3 drops of Lemon

• 1 drop of Frankincense

• 1 drop of Tea Tree

Support Your Lungs and Relaxation During Autumn

Our lungs are especially important to care for as we transition from summer to autumn. My go-to oil for respiratory support is doTERRA’s Air blend. This minty, refreshing blend helps maintain feelings of clear airways, promotes restful sleep, and supports easy breathing. It includes powerful oils like eucalyptus, peppermint, and lemon.

Here are some ways to use the Air blend:

• Diffuse it to clear airways and purify the air.

• Rub it on your chest, back, or soles of your feet with a carrier oil.

• Place a few drops on the floor of your shower to help open your airways in the morning.

• Combine it with Epsom salts in a warm bath for a soothing, calming experience.

Pairing Air with Lavender is perfect for winding down in the evening, especially for a restful night’s sleep. This combination is great for anyone who snores, or you can use Lavender on its own. Adding a few drops of Lavender to a bath with Epsom salts before bed can provide deep relaxation, helping you transition into a peaceful night’s sleep.

If you’re feeling stuffed up, try this “Breathe Easy” blend:  In a 10ml roller bottle add the below number of drops of each oil and top up with a carrier oil of your choice.  I usually use a fractionated coconut oil, I find that it absorbs into the skin quickly.

• 2 drops of Peppermint

• 1 drop of Frankincense

• 3 drops of Air

• 2 drops of Thyme

Apply it to your spine, chest, and feet several times a day to help clear congestion and feel better.

Rest and Immunity Go Hand in Hand

This selection of essential oils is designed to support your body through the change in season while promoting deep relaxation and restful sleep. A good night’s sleep is fundamental in keeping your immune system robust, so incorporating these oils into your daily routine will help you feel strong and energised as we move into the cooler months.