Hormonal Health | Why we need to care!

Whenever people hear the word "hormones," their minds are quick to jump to our reproductive hormones: oestrogen, progesterone, and testosterone. But in reality, our bodies host a network of around 50 different hormones that keep us functioning properly, which is why keeping them balanced is so important. In todays society, there is an epidemic of fatigue, stress related symptoms, mood swings, insomnia and fertility issues. You go to the doctor, have every blood test available and it all come back normal - sound familiar? We tend to forget about our hormonal health as it’s not something we see or think about. Maybe women, around their menstrual cycle, might think about it and usually men do too when their heads get bitten off. Rightly so of course! But our hormonal system is humming away throughout our bodies, throughout the month and requires love and attention. Hormonal imbalance symptoms is one of the most common issues that we see and treat in clinic.

Why there is a hormonal epidemic |

Modern day living has become a juggling act. Many modern women mistake the feeling of being under stress for having energy, that buzz that keeps us going. We look to the women who make every gym class, career woman and never misses a soccer game as the one I want to be - Super Woman. Sometimes this woman is so ‘pumped’ she doesn’t have time for breakfast but grabs her skinny latte instead or gets a hit of sugar around 3pm or even a healthy juice (cos that’s my bit done) and keeps on going. She runs from dawn to dusk and then low and behold, she can’t sleep because her mind is racing through the list of jobs she needs to do the next day.

In the microcosm of the world that is a woman’s body, it becomes normal for her to consistently outspend her energetic and nutritional resources. Between holding down job, social life, maintaining a relationship, caring for a family, a woman often blows the energy that she gets from sleep, good food and good company.

Her daily needs repeatedly outpace her daily intake of energy. So imagine the effect, if you are not sleeping or your food intake isn’t great - where is your energy reserve coming from? It’s like spending money that you don’t have - the money runs out, debt and it becomes a system that is unsustainable.

Why is this important for our hormonal health |

When we are constantly on the go, our bodies go into a state of stress. We may not necessarily feel stressed but our bodies recognise it as a state of stress because there is no down time, relaxation and we forget to simply, breath. When our bodies are like this, we release stress hormones so after some time our bodies start to feel minor events as critical events and a vicious cycle commences. This hormonal state makes the body hyper vigilant and stokes up our nervous system until it is hypersensitive. It is normal that we go through times of stress, for a day, a week or even a few months and our bodies have time to recover. When we go through stressful times, we get through them by using our “overdraft” from the bank and once the stressful time passes, we pay our bodies back and build back up the reserve. What tends to happen, is our bodies can go into longer periods of stress and it becomes prolonged. Further going into overdraft, with no periods of time to pay back, nourish and rebuild. An overabundance of stress hormones outweighs the nourishing effects of our sex hormones and leads to breakdown of bones, skin, muscle and brain tissue.

➩ Signs of Hormonal Stress/Imbalance 

• Mood Swings
• Insomnia
• Panic attacks
• Constant state of worry
• Skin changes during menstrual cycle 
• Irregular bowel habits
• Hot flashes or night sweats
• Irregular menstrual cycle
• Heart palpitations
• Low immunity

What You can Do about it |

When clients come to our health retreats or into our clinics, we work through their health issues using our four pillars of health:

Movement ⎮ Nutrition ⎮ Natural Medicine ⎮ Self Care

It is important to not get overwhelmed by the vast amount of information out there. We may know what is good for us but often struggle with the daily application of a healthy lifestyle. Whether it’s due to an overwhelming amount of information out there or being purely and utterly confused as to what is right for me, that’s where we want to step in and strip all confusion away in order find out what the individual needs and what is going to work for the client. Working through each individual person is the key to the Escapada model and key to achieving a balanced mindset to achieve a healthy lifestyle.

Where to start - Our Simple Lifestyle Tips |

Balancing hormones isn't a one-and-done task but rather a journey that requires you to know your body and practice self-care to keep your unique system happy.

1. De-Stress
The best way to quickly cut stress? Say no. If it doesn't give you joy or doesn't keep you smiling, think about saying no. Life is too short to let stress rule your day. How you do that, is very individual as we al;; need to ask ourselves - what is driving my stressful life. It might be a job that is unsustainable, toxic relationship, unrealistic goals. Take a step back, go sit by the sea and start writing down what’s causing you stress and how realistic is it to start reducing your stress levels

2. Nutrition
Let food be thy medicine. In terms of Chinese Medicine, nutrition is advised on an individual basis guided by thew symptoms that present in the body. However there are some really good general rules when it comes to keeping those hormones happy. If you eat properly and hydrate your body, it will often thank you with improved moods and healthy hormone levels. Focusing on a whole-food, plant-based diet with clean, grass- fed protein (if you're eating meat) will help your body detox and rebalance itself to function the way it was intended. Eliminating excess sugar and processed foods laden with chemicals will help to get the body started.

3. Movement
Nothing helps combat chronic stress like regular exercise. Already exercising? You may be doing the wrong kind of exercise for your body if you are not seeing results or feeling better after you do it. Think of the Yin/ Yang theory, if you are doing Crossfit (yang) 5 times a week, you may need to balance it out with some yin movement such as yoga/stretching. Or perhaps you are not moving enough, this can lead to stagnation in the body. The best way to start moving your body ASAP? Park your car at the far end of the parking lot and take the stairs. Any exercise is better than none at all, so start incorporating easy practices that force you to move your body throughout the day.

4. Sleep
Sleep encourages yin qualities and, like any other aspect of yin, it needs to be consistent and the right amount. But your body craves that reset time. Not getting at least seven to eight hours of sleep leaves your body with increased cortisol levels and in a state of unrest because it simply didn't have enough time to reset for the next day. In that state, your endocrine system can't keep up, and your parasympathetic nervous system can't do its job. In turn too much can increase excessive yin and leaves us sluggish and lethargic. Sleep is one of the most nourishing, restorative thing we can do.

5. Relationships
Keeping good company is paramount to your health. Over the course of our lives, many people come into our lives and many leave for many reasons. When we are surrounded by healthy and loving relationships, it release the happy hormones but on the flip side when we are near toxic or stressful relationships on a continuous basis, it release continuous stressful hormones. Examining the relationships that we are exposed to on a continuous basis is vital to our health and finding ways to heal relationships needs to be a priority or it may mean completely walking away. This also relates to the relationship we have with ourselves

6. Natural Medicine
Acupuncture has long been a popular treatment for infertility, but now, women are gravitating toward Chinese medicine for overall hormonal help.Among these acupuncture newcomers are women looking for natural ways to handle perimenopause and menopause; younger women challenged by the effects of synthetic birth control; and, basically, women who simply feel like their hormones are off-kilter. Acupuncture has none of the side-effects or toxicity found with Western medicinal approaches to balancing hormones and in many cases, a lot more effective.

Always remember that, at the end of the day, you are in charge of your own health care, and only you can make the choice to adjust your lifestyle to be more hormone-friendly. Making yourself a priority and realising that stress does major damage to your hormones can be the impetus that you need for a new approach at life. In many cases, foundational lifestyle changes need to be made for your hormone health to return to balance, and taking that first step is easier than you think.

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.

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

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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.

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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. 

Supporting your immunity

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..

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