Allow me to introduce myself. My name is Ashlí Miréla and I have been teaching yoga for some years now, and I hear stories of people giving yoga a very wide berth because they think that all yoga is the same. They also think its only for young gorgeous chicks with lithe sexy skinny bendy Lycra clad bodies.

Not true.


Click on the various articles below to read these words of wisdom


Shed the Weight of 2023

Shed the weight of 2023!

5 tips on how to stick to your New Years resolutions.

 

Are you one of those rare people that actually achieve your New Years resolutions? WELL DONE! You're in a tiny percentile of people who stay the course.


So where's the problem? Obviously there's nothing wrong with us, rather the tradition itself. We tend to set unrealistic goals, thinking we can make immediate wholesale changes, then fail spectacularly! Then most of us put the resolutions aside and our behaviour the remains the same as pre-resolution. 


Contrary to popular belief, there are ways to achieve your News Years Resolutions.


Let’s look at the word RESOLUTION. It’s a demanding word, screaming “I MUST!” with no room for failure, yet it’s probable that we will fail. We don’t really respond well to imperatives.


We are simply being unrealistic about our resolutions.


Think about some of your possible past resolutions e.g. “I’m going to lose 25 kilos in 6 weeks” or “I’m going to stop smoking and drinking alcohol”.  Are you seeing a pattern here? These are quite frankly unrealistic, which is why we fail.


Successful behavioural change comes only in stages. Understanding your own behavioural change is critical to the success of your mission. If you are someone who is an ‘all or nothing’ person, determination will see you through, but if you're like most of us, then we need to do this one step at a time.


Here are 5 tips to keep you on track.


  • Be realistic – set achievable goals, e.g. don’t deny or deprive yourself by saying “I’m never going to eat chocolate again”, rather say “I’m only going to eat chocolate once a week”. That's doable.

  • Forward planning – I always say to my clients, if a weight loss programme is required, the key to success lies in the planning of menus, and planning the shopping. Also mentally preparing for the changes ahead and making sure you are ready for this.

  • Reward yourself – e.g. if you're stopping smoking then set milestones such as first day, first week, first month etc. A good idea would be to save every cent you would otherwise have spent on cigarettes. Do this for a minimum of a year and you'll be amazed at how much you will have saved. 

  • Monitor your progress. Little short term goals are waaaaaaay easier to achieve than HUGE unattainable goals. e.g. weight loss; instead of focusing on losing 25 kilos in total, rather focus on losing 1 kilo at a time, using a journal to keep on track.

  • Perseverance – you're implementing a HUGE behavioural change and persistence pays off. Experts say about 21 days are required to make a new behaviour to become a habit and about 6 months to make it stick and become a normal part of the NEW you.

You’ve made it through 2023, so let raise a toast to New Intentions 2024. You've got this! And when you're ready, we at VaVa Yoga, Health & Wellness are ready and waiting for you, supporting you on your new journey to a healthier happier you.


Namaste

Ashlí Miréla


Yoga is Yoga is Yoga

Yoga is Yoga is Yoga … isn't it?  Actually, no…

 

So if yoga isn't yoga isn't yoga, then what is it? Well, that's like saying a car is a car is a car, but we all know that's not true either, I mean we can hardly compare a Formula 1 racing car to a decrepit old rusty bucket of bolts with wheels, can we? They both get us from A to B and do the same function, don’t they?

Well yes and no….


You may be amazed to hear that there are at least 28 styles of yoga and that contrary to popular belief, yoga is for everybody, although not every style is for every BODY. You may have heard some of these names bandied about, for example, Hatha, Vinyasa, Yin, Hot & Ashtanga, to name but a few.


These are all very different from one another, e.g, Hatha is a gentle, slow breath led style, Vinyasa is a faster advanced style but continuous flow, Yin is passive with a focus on releasing fascia and a meditative style of yoga, whereas Hot yoga is practised in very hot studio of 40·C, resulting in extreme sweating (all good for detoxing) and Ashtanga is considered the premier elite style of yoga with a fixed sequence of 66 postures. All have benefits exclusive to themselves and all play a very important role within the body and mind.


The actual word YOGA means ‘Unity’ of the body, the mind and the spirit and depending on what you're seeking from your practice, you can choose to focus on the physical aspect, the mental or connecting with your spiritual self, or a combination of all three. However, no matter what style of yoga you choose to practice, you are healing the body because yoga is medicine and the ultimate healer for a myriad of health issues.


Regular practice of yoga can improve many areas of health including,


  • reducing stress,
  • boosting the immune system,
  • improving anxiety and depression,
  • easing or completely eliminates back pain,
  • helping you sleep better,
  • increasing energy & vitality levels,
  • improving respiration,
  • improving your mood with the release of endorphins (feel good hormones),
  • improving your posture,
  • helping dampen down chronic pain, especially good for fibromyalgia,
  • detoxifying your organs,
  • improving and aids the digestive system,
  • improving muscle tone,
  • strengthening muscles (especially important for osteoporosis),
  • protecting or reduces injuries,
  • improving athletic performance,
  • improving circulation and cardiac health,
  • helping maintain a balanced metabolism and…
  • assisting in weight reduction.

One of the great things about yoga, is that it is gentle on the body and I think it’s the most sustainable exercise there is. If an exercise practice goes into the ‘too hard basket’ then we are likely to ditch it. Which leads to the other great thing about yoga, which is that you don’t need any special clothes or equipment, you can simply do it anywhere, any time and there are a variety of styles to choose from that you and your body may need at that time. You don’t need to to able to touch your toes to do yoga, you don’t need to wear purple Lycra and you certainly don’t need a fancy space or swish mat. All you need is the desire and willingness to just DO IT, that's it! No excuses, just yoga.


So in your enthusiasm to try this ‘yoga thing’, and before you go rushing out to buy your yoga mat and sign up with a studio, its recommended you shop around. Try a few different studios, styles and yoga instructors, (it is super important that you have a really good connection with your yoga teacher, otherwise you wont go back), as we are all different and are schooled from all around the world, but most of us have our speciality (mine is assisting people in beginning their yoga journey). 


Finally, with these extraordinarily stressful times, this is the BEST time to start your yoga practice, now and remember, you're never too old, too big, too tall or too stiff to start. Here at the VaVa Yoga Studio, we are ready  to guide you through your yoga journey; for all ages, all genders & all levels. 


Yoga is for everybody. Namaste,  Ashlí


Don't be a fall statistic

Don't be a fall statistic - Yoga for mature adults & mobility impaired.

 

Just because your body is getting old, doesn’t mean you have to too!


Age is a state of mind and we can buy into the stereotyping of ageing and let an older person move into our body OR we can reclaim our power, stay young while growing older, be physically active and become stronger.


As we age we need to move more – not less. We need to improve our balance, flexibility and strengthen muscles in order to avoid falls; as alarmingly 1 in 5 falls are responsible for serious injury, with falls leading the way as the main cause of death from injury in older adults (Kelley et al., 2014). Scary as that sounds, the good news is that research shows that yoga and strength building programs can significantly reduce the incidence of falls by up to 40% (Judge, 2003)⁠ and it’s never too late to start.


Declines in mobility, flexibility, balance, coordination and strength are associated with the ageing body. These are vital functions of the body that safeguard independence and an optimistic quality of life (QoL). There is mounting evidence and firm belief recognising that yoga is favourable to an ageing body, seeing cognitive improvements, a reduction in the incidences of falls, physical and mental health and well-being, in addition to reducing the periods spent within the healthcare system.


Our contemporary society is giving rise to younger retirees, as young as 60 and is often accompanied by a sedentary lifestyle; so promoting active lifestyles and minimising physical inactivity are crucial to slowing down the aforementioned health deterioration. Improving physical fitness and function are key elements to ensuring independence and positively impacting QoL (Chen et al., 2008)⁠. Daily activities that promote and enhance a good QoL include everyday physical actions such as driving, cooking, housework, travel, shopping, socialising, dancing, exercise and gardening are all dependent on movements that require strength, flexibility, mobility, agility and balance.


Poor balance is one of the main causes of falls, is acknowledged as a key risk factor with the majority of falls occurring in the home and contributing to hip fractures; further to this, 1 in 2 of these falls actually occurs while walking forward. The simplest most basic everyday movements i.e., changing position, getting off the toilet or out of the bath, reaching up, bending down, picking up bags/children/animals, moving on stairs, turning and backing up have been related to contributing to falls. Whereas low intensity strength training, exercising and balance training including yoga have been linked to reducing the rates of falls.


An uptake in Complementary and Alternative therapies (CAM) is on the rise in the United States by as many as 1 in 4 adults adopting CAM. Yoga currently ranks in the top ten commonly used and most popular therapy with 88% of American ageing adults claiming yoga as being beneficial in treating conditions related to heart diseases, allergies, back pain, disturbed sleep, arthritis and joint pain and diabetes.


VaVa Yoga has developed a new yoga programme specifically designed for seniors and people who have impaired mobility, in this we take into consideration hip and knee replacements, weight gain, sedentary lifestyle and stiffness & reduced strength related to ageing. Clients will see improvements in their balance, mobility, strength, flexibility, *ROM (see footnote), cognitive capacity, pain management, sleep, vitality and self-efficacy. The litmus test is to help clients avoiding the health care system, maintaining independence and ultimately improving their QoL.


The saying “better early than late, better late than never” applies succinctly to this yoga program as doing ‘something’ is better than doing ‘nothing’. So don’t be a fall statistic and come to this special yoga class, GENTLEMEN you're welcome too! Call me for enquiries (number below), learn new skills, (while getting stronger), meet new faces and lets get you mobile again.


Yoga is for everybody. Namaste,  Ashlí


*[ROM - Range of movement or motion. Joints must have good flexibility so that they can achieve ROM. Flexibility is the ROM surrounding a joint and represents the muscles, ligaments, bones, tendons and the joint itself. The various joints do various jobs in the body and have their own unique level of flexibility which is expressed in degrees of movement].


References


  • Chen, K. M. et al. (2008) ‘Physical fitness of older adults in senior activity centres after 24-week silver yoga exercises.’, Journal of Clinical Nursing, 17(19), pp. 2634–2646. doi: 10.1111/j.1365-2702.2008.02338.x.

  • Judge, J. O. (2003) ‘Balance training to maintain mobility and prevent disability’, American Journal of Preventive Medicine, 25(3 SUPPL. 2), pp. 150–156. doi: 10.1016/S0749-3797(03)00178-8.

  • Kelley, K. et al. (2014) ‘The Effects of a Therapeutic Yoga Program on Postural Control, Mobility, and Gait Speed in Community-Dwelling Older Adults.’, Journal of Alternative & Complementary Medicine, 20(12), pp. 949–945. Available at: www.ncbi.nlm.nih.gov /pmc/articles/PMC4270164

Is there more of you ...?

Is there more of you than there used to be?

Here’s a Red Hot tip to help you shrink!

 

Who wants to lose weight without effort? YES PLEASE, SIGN ME UP!!!


You'll notice I didn’t say without sweat, because this is a strategy that helps you not only lose weight, but also detoxify your body, manage pain and boost the immune system, all while lying “doing nothing” in a Far Infra Red (FIR) Heat therapy bed. You WILL sweat and that’s the whole idea.


Let me share a client’s story with you…

  • Male, 47 years, 5’11”, 101 kg.
  • Target weight loss goal 30kg in 3 months.
  • 6 weeks in and 15kg’s down.
  • 40 minutes in the FIR bed, 400 grams down. WOW!

In fairness client has a quite a bit to lose and the more weight you carry the more you’ll burn off. For example, I am quite little at ’5’2” and about 48kgs, and when I have a FIR session, I lose about 100 grams, and this is cumulative (assuming calorie intake is kept in check)  A typical session of 30-40 minutes burns around 1000-3000 calories, depending on how much you have to lose. Now that doesn’t mean you can have your 3000 calorie cake and eat it!

I don’t need to lose weight, so why do I do FIR? Well my work as a yoga teacher and massage therapist can sometimes be taxing on my joints, and I use FIR for pain management, and for me all it takes is 40 minutes of FIR therapy and my pain is gone for quite a few days.


Its ironic that we are using fire to put out the fire. So what is FIR and how does that work? Well here are the basic principles.


FIR is a painless, non invasive light therapy that is experienced by us as heat, the kind of heat we enjoy while sitting in the sun (the invisible part of the sun’s rays but without the suns skin damaging UV radiation). This infra red light penetrates the inner layers of the skin by up to 7cm, deep into muscle, nerves and bones, boosting blood circulation, accelerating a detoxifying sweat while bringing healing nutrients and pain relieving components to the area.

The body responds to this deep penetrating infrared heat by relaxing and allowing the muscles and tendons to unwind, releasing tension and promoting the release of the ‘feel good’ hormones Dopamine, Oxytocin, Serotonin and Endorphins (DOSE). The release of DOSE hormones has a domino effect in the body and are hugely beneficial in such areas as reducing stress, aiding in sleep, aiding in weight loss, reducing anxiety, reducing pain and having a profound effect on the psychological and physiological well being of the body.


This deep heat is also responsible for increasing the core body temperature, thus creating a ‘false fever’ and the bodies natural immune response is to reduce pain by ‘putting out the inflammation fire’. An additional benefit is the activation of the sweat glands, which removes toxins (by detoxifying fat cells and tissues), cleansing the skin, boosting collagen (excellent for anti-ageing), creating a healthy glow and leaving skin tone much improved.


The downside of weight gain, is it invariably results in joint pain due to the added stress of extra weight burden on those joints. However, with FIR you're receiving a double whammy of weight loss and pain reduction, all at the same time. With the cooler weather contributing to possible weight gain and inflamed joints, what better way than to relax in a super warm, cosy FIR bed.


An effortless way to achieve awesome results. Who doesn’t want that?

Let us help you kickstart your weight loss and pain management programme by popping into VaVa Health or give us call on the number below.


Namaste,  Ashlí


For every kilo you lose Part 1

For every kilo you lose….

These are the amazing things that happen in your body (all for the better). Part I of II


Losing weight can be pretty darn hard and if you keep trying and not losing as much as you’d like, just know that losing even a small amount will reap benefits. Even a 5% loss of your total body weight can improve all kinds of health issues and you'll feel better as well. "The magic number is 5% of your total body weight; that's when we see clinically significant physiological changes," says Dr. Fatima Cody Stanford, an obesity medicine physician with Harvard-affiliated Massachusetts General Hospital.


How much is 5%? Easiest way to work out a 5% body weight loss, is to take 10% of your body weight and divide by two, for example if you weigh 68 kg, 10% = 6,8 kg, half that 3,4 kg, you can see it wouldn't take all that long to lose 5%.

In this months article were getting to the “heart” of the matter, with the benefits of weight loss. Lets take a look at some…


  • Reduce inflammation – Big belly fat cells are the most dangerous, and create inflammation (this is where chemicals in your body, over time, damage your own tissue) this can often result in arthritis, strokes, heart disease and heart attack. A 5% weight loss can reduce your chances of having a serious disease - imagine what a 10% reduction could do.

  • Reduce joint pressure – it only takes for example 5 extra kilos, to add 18 kilos of pressure onto our joints, (knees in particular), this creates heavier wear and tear and impacts the lower body joints. Further to that, the extra fatty weight causes inflammation and wreaks havoc in the joints, so if you keep the weight off, you could ward off the possibility of arthritis later on in life.

  • Lower your blood pressure – the more weight the body is carrying the harder the heart has to work, pushing blood harder against the artery walls. By losing 5% of body weight your blood pressure will drop by about 5 points, do the maths, as you can see a bigger weight loss will have a profound positive impact on your blood pressure.

  • Cholesterol - Reduce LDL and improve HDL – Its easy to lower LDL (bad cholesterol) by good food choices, but not so easy to improve levels of HDL (good cholesterol) and we need HDL’s to be higher as they are the LDL cleaners and remove them from the blood, so the more HDL we have, the better. Weight loss and exercise can nudge you up into the safe range, ideally HDL needs to be above 60 mg/dl, which significantly reduces your odds of having heart disease.

  • Reduce triglycerides – These are particles that transport fat for energy and storage; too many of them (high levels more than 200 mg/dl) means you're potentially heading towards a stroke or a heart attack. Primary objective here is to get closer to the 150 mg/dl mark, which can be done for every kilo lost.

  • Lose the Weight - Swapping “this for that” and learning to identify the foods that are medicine and the foods that are making us fat, sick and nearly dead. Whatever we do, it needs to be sustainable.

I’m also not fan of FADS, they DON'T work. Nutritional medicine is not easy, because if it was, we’d all be lithe, lean and super fit. Getting the weight off is one thing, keeping it off is another.


There isn't a perfect food solution for everyone as we are all different, however we can start by simply reducing portion sizes and using a smaller plate, but be sure to load it up with over half fresh stuff (veggies & fruit) and drink water; lots of it, not so much that your kidneys float out of you, but keep hydrated.


This is part one of a two part story, we’ll cover the remaining benefits in the following article.

If you want to lose weight or just feel better, we can help. Pop into VaVa Health, lets chat over a cuppa or give us call on the number below.


Namaste,  Ashlí


For every kilo you lose Part 2

For every kilo you lose….

These are the amazing things that happen in your body (all for the better). Part II of II


In the last article “For every kilo you lose” we talked about the challenge to shift excess weight and why we want to keep it off. Apart from the obvious reason of feeling and looking better, part II of this article continues to highlight the reasons we need to keep it off.


Lets examine these reasons.


  • Prevent Type 2 diabetes – Weight loss has been proven to be one of the most effective ways to prevent or delay the onset of diabetes Type 2. Throw some exercise into the mix and you're pretty well on your way to avoiding it all together. If however you already have diabetes, losing weight will help control your blood sugar, take less medicine and increase in the odds in your favour that you wont fall prey to related health problems. 

  • Reverse insulin resistance – Insulin is the hormone responsible for keeping your blood sugar levels normal. Fat cells (especially around the belly area) release chemicals that hamper your bodies ability to stop reacting to the effects of insulin, thus the pancreas works even harder to make more insulin & your blood sugar skyrockets. This is not healthy, yet even a teeny bit of weight loss can help reverse this effect.

  • Lower your chances of cancer - According to scientists a Fred Hutchinson Cancer Research centre in Seattle, post-menopausal women who lost 5-10% of their body weight while taking 2,000 IU of Vitamin D daily, had significantly reduced levels of a pro-inflammatory cytokine that’s linked with a higher risk of ovarian and endometrial cancer.

  • Better sleep quality - Some studies have shown that the less sleep you get the more likely you are to carry excess weight or to be obese, with other studies showing that losing at least 5% of excess weight can lead to better quality and longer sleep.

  • Stop sleep apnoea - Extra tissue in the back of the throat is quite common with people who are overweight, so when the body relaxes while you're sleeping, that tissue can drop down, creating a blockage in the airway. This wreaks havoc with the body because you stop breathing over & over all through the night. This can cause a devastating ripple effect in the body leading to a myriad of health problems, especially for the heart. Slimming down a little will go a long way to alleviating this problem.

  • Natural mood boost – A study conducted with people who were depressed & very overweight felt a lot better after they lost an average of 8% of their body weight, which is why losing weight can help chase the blues away.  By keeping the weight off,  the body releases DOSE (Dopamine, Oxytocin, Serotonin and Endorphins) our natural anti-depressant, and continues to help us feel, look and sleep better, as long as the weight stays off.

  • Have more sex (did she just say “have more sex?”) - Yep, I did. When we are feeling fat we typically have less sex, have virtually no libido, and feel totally not sexy. When we lose weight, we feel better,  we gain confidence, feel sexier and may be in the mood more often than when you’re overweight. SO! One of the best ways to burn calories, lose weight AND limber up is to have sex, so double bonus!

Here are a few easy tips (and you already know this) but let me remind you. There isn't a perfect food solution for everyone as we are all different, however the basics are the following (and these do apply to everyone who wants to achieve optimum health).


  • Portion sizes; use a smaller plate and load it up with over half in the fresh stuff (veggies & fruit).
  • Protein;  keep it LEAN and unprocessed. If you are a carnivore, avoid saturated fatty meats such as beef, lamb and pork & stock up on omega 3, in the form of deep water fish *remember SMASH (S-salmon, M-mackerel, A-anchovy, S-sardine, H-herring).
  • For vegetarians; eat plenty of healthy fats, nuts & seeds, eggs, avocados, beans & pulses, healthy oils – olive, primrose, macadamia, avocado & sesame.
  • Carbohydrates; avoid refined grains (anything white, flour, bread, pastries, wheat, pasta, white rice) and replace with whole grains such as brown rice/pasta, quinoa, buckwheat, rye, root vegetables.
  • Water; drink lots of it, not so much that your kidneys float out of you, but keep hydrated.

If you want to lose weight or just feel better, we can help. Pop into VaVa Health, lets chat over a cuppa or give us call on the number below.


Namaste,  Ashlí


Ashlí Miréla

BCompMed. mFENACO/Naturopath. S.E.N (SANC). DipNut. DipAdv DTM. DipAdv MFR. DipAdv WBM. DipAdv THAI. Dip Art. YTTC.

 

Disclaimer
The information from this site is provided for informational purposes only. It is not intended to be substituted for the advice provided by your doctor or other health care professional. If you rely upon any programs or techniques, or use any of the products and services made available by or through the use of our shop or website for decision making, without obtaining the advice of a physician or other health care professional, you do so at your own risk. The information in our shop and on our website is not intended to cure, diagnose or treat medical conditions, nor is it a substitute for medical advice. We strongly advise you to consult with your medical doctor or a knowledgeable health practitioner before using any essential oils internally to ensure a safe and optimal program for your individual body and do not attempt to self-diagnose or prescribe any natural substances for health conditions that require professional attention.

Recharge your batteries

Recharge your batteries with the power of crystals.


Crystals are minerals formed underground from three-dimensional repeating patterns of atoms.  The natural structure of the repeating patterns whilst they are growing allows them to store memory and energy.  The perfect order of the lattice is due to the individual atoms and molecules being packed together as tightly as possible during formation.  This stability ensures they react in characteristic, precise and predictable ways to a broad spectrum of energies, including sound, light, heat and pressure.


For example, when a quartz crystal receives a physical blow, or is rubbed or twisted, it builds up a tiny electric charge across some of the planes within the crystal.  This is the Piezoelectric effect and one of its uses is powering watches. Billions of people use quartz every day, but few realize it because the tiny crystals they use are hidden in their watches and clocks.


But this is not their only use, because crystals also respond to bioelectricity and consciousness, i.e. thought and emotion.


The origins of crystal healing can in reality be traced back to around the year 5000 BCE, when the early Sumerians made beads of Obsidian and Carnelian, also using Lapis Lazuli and Carnelian combined with gold.  Both men and woman wore these adornments in equal measure, believing that the crystals had special properties.  They also wore crystals carved into amulets about their necks, believing the crystal would ward off evil spirits and give protection.


In the 1980s, with the advent of the New Age culture, the use of crystals and gemstones began to re-emerge as a healing method. Much of the practise was drawn from old traditions, with more information gained by experimentation and channelling. Books by Katrina Rafaell in the 80s, and Melody and Michael Gienger in the 90s, helped to popularise the use of crystals.


So much for the history.  So what actually IS crystal healing? Simply put it is a non-intrusive therapy using a holistic approach to wellness.  Crystals are usually charged or programmed  and placed on or around the body, typically pointing towards the areas that need help. Rather than focusing on one ailment or issue at a time, crystal healing addresses the person as a whole, paying as much attention to spiritual and emotional well-being as to physical health.


It is the energy field that emanates from the energised crystals that can heal your body, spirit and soul.  Crystals can heal independently, just through their own presence, or can be used with other modalities, such as Reiki.


Crystal healing is based on the premise that crystals can ‘communicate’ with the energies flowing around the human body.  Every crystal has its own unique electromagnetic charge.  These charges or ‘healing vibrations’ interact with the body’s energy centres to remove blockages and restore a healthy flow through the meridians of the body and through the mind.


Crystal healing can take many forms, in that a variety of crystals and placements can be used.  In this day and age though, a repeating complaint is stress and anxiety.  This can arise from a blockage in the energy flow of the body, and a Chakra Balance can be used to restore balance and allow the proper flow of energy through the body, easing stress, tension, frustration and anxiety.


This takes the form of 7 crystals, their colours corresponding to the 7 chakra points, being placed upon the chakra points and so bringing the energy flow of the body back into balance.


So if you are feeling stressed, anxious, tense, frustrated or depressed, why not give the healing power of crystals a go?  Pop in to, or call, VaVa yoga and let us recharge your batteries.


Namaste,  Ashlí


Lose weight with a DTM

Lose weight with a deep tissue massage (DTM).…

...and much much more!


General massages can promote the feeling of well being, they can help us sleep better, improve digestion, helpus manage stress, manage pain, reduce the appearance of cellulite, ease constipation & nausea, improve gastrointestinal issues and even lower blood pressure.


Deep tissue massage (DTM)  however, is a therapeutic massage that targets and realigns the deeper layers of muscles, tendons and fascia (dense tight connective tissue). The techniques used are deep compression of the muscle, long firm slow strokes and heat (by means of hot stones, heat packs & hot water bottles etc) and this therapy is very helpful for relieving chronic aches and pains, muscle tension, fibrotic build up in the muscles (knots), stiff neck, shoulders & upper back, lower back pain, tight & stiff legs and is particularly effective for sciatica.


The specialised technique of DTM is the manipulation of skin, fascia*, muscle and joints administered so as to relax the body and reduce pain & anxiety. The use of touch and transference of energy can have a positive effect on the body and the mind, relieving anxiety and assisting the body with its own innate healing response. Further, endorphins (the feel good hormones) are stimulated, mobility, range of movement (ROM) for the affected area, and circulation all may be improved. DTM can also help eliminate toxins from the body, reduce spasms, reduce muscle tension, help with chronic muscular pain & injury rehabilitation and reduce inflammation related pain caused by arthritis and tendinitis.


DTM techniques are administered to affect the sub-layer of the musculature and fascia and require advanced training and a thorough understanding of the anatomy and physiology of the body. The muscles have to be relaxed in order to effectively perform DTM otherwise tight surface muscles prevent the practitioner from reaching deeper musculature. One of the main aims is to break down fibrotic build up within the fascial framework.


So how does DTM help us lose weight?

A good massage can help the body to de-stress, unwind and energize. It can also have an amazing stimulating effect on the digestive system resulting in potentially easing constipation thus allowing your body to absorb and make the most of the nutrients it gets. Connective tissue manipulation (soft tissue manipulation) stimulates blood circulation which in turn boosts the metabolism, together these help the body burn more calories and when combined with far infrared heat treatment (FIR), you are able to achieve a complete body detoxification. 


DTM’s also aid in reducing muscles tension, reduce swelling, decrease stiff muscles, help improve and increase ROM and can even help prevent injury, and by helping muscles relax (especially after a workout), this is a very effective pain management tool.


10 reasons you should get a deep tissue massage

  • Lowers high blood pressure
  • Treats back pain & sciatica
  • Aids with sleep
  • Breaks down scar tissue
  • Relieves stress
  • Increases joint mobility
  • Muscle rehabilitation
  • Reduces chronic pain
  • Aids in digestion
  • Helps arthritis pain/symptoms

The ultimate goal of deep tissue massage is to release tight fascia, to allow muscles to move with ease thus providing pain relief and is also an excellent pain management tool.


So if you want to lose weight, are in pain, have sore muscles and/or joints or are feeling stiff and tight, or just want to experience the soothing tactile nature of a therapeutic massage, pop in to, or call, VaVa Complementary Health & Wellbeing, and let us take care of you.


Namaste,  Ashlí


*Fascia is the stuff that holds us together, it is a sheet or band of connective tissues in the body that forms beneath the skin to connect, stabilize, enclose and separate muscles, organs, bones, tendons, ligaments etc. (a body stocking if you like). When fascia is tight, it’s like a straight jacket for the muscles and they cannot move freely thus the potentiality exists for muscle injury and tears to occur.


Feet aren't just for walking

Feet aren't just for walking .…

… they can heal too!


Lets talk FEET. Foot Reflexology. This is a natural and drugless way of healing the body by using its own natural healing resources. Since the time of Hippocrates, health has been defined as a balanced state, and disease an imbalanced state.


Despite its effectiveness at treating a vast range of illnesses and injuries, Reflexology does not set out to heal specific ailments. Rather, Its aim is to produce in the body a state of relaxation and balance.


Reflexology is a non-invasive treatment, as you do not need to remove your clothes, only your shoes. There are over seven thousand nerve endings in each foot, but contrary to some people's fears Reflexology is not ticklish.


History of Reflexology


The fact that this amazing Holistic Therapy dates back, literally thousands of years, speaks volumes.


The oldest documentation of Reflexology was discovered in Egypt dated 2330 BC. It was found at Saqqara, in the tomb of an Egyptian Royal physician-Ankmahor. Apparently the Hieroglyphic above the scene reads: Patient -"Do not hurt me". Practitioner - "I shall act so you praise me”.


The profession now recognised as Reflexology was given foundation by Dr. William Fitzgerald, the founder of Zone Therapy. Born in the USA in 1872, he graduated in medicine and was head Physician of an Ear, Nose and Throat Hospital. He went on to discover the Chinese method of Zone Therapy, and systematized the body into ten equal longitudinal zones. Each zone ran the length of the body, from the top of the head to the tips of each toe. The number ten corresponds, of course, to the ten fingers and toes.


Eunice Ingham (1879-1974), a nurse and physiotherapist should probably be recognised as the Mother of Reflexology. Eunice was the first to chart a map of the body, and she published two books on the subject:

“Stories the feet can tell" (1938) and "Stories the feet have told" (1951).


We have Doreen Badly to thank (a student of Eunice Ingham) for introducing Reflexology into the UK, in the 1960's, where it is now widely recognised, throughout Britain, and the rest of the world, as a Holistic Therapy.


What's involved?


Your first appointment will involve a consultation of your medical history. You will then be asked to relax on a couch. The therapist will then examine and prepare the feet for the treatment. For best results a course of 4-6 weekly treatments is recommended. Reflexology leaves you totally relaxed and with a feeling of well-being.


Benefits of Reflexology


  • Reflexology can help many medical conditions and stress related illnesses.
  • Boost the immune system.
  • Increase blood circulation.
  • Eliminates your body toxins and stimulates the lymphatic system.
  • Improvement of your nerve function.
  • Improvement to digestive system.
  • Can boost energy levels and alleviate anxiety and stress.

So if you are in pain, suffer anxiety, stress, tension, want to boost your energy, or soothe the nervous system, then take the weight off your feet while being healed. Pop in to, or call, VaVa Yoga, Health & Well being, and let us take care of you.


Namaste,  Ashlí


Aromatherapy Massage?

What is Aromatherapy massage .…

… and why do you need one?


What is aromatherapy?

*Aromatherapy, also known as essential oil therapy, uses a variety of essential and aromatic oils with the goal of improving the health or mood of individuals; these oils can also be used topically and/or via inhalation. The National Association for Holistic Aromatherapy, says that aromatherapy is, “incorporating the use of essential oils, hydrosols, and carrier oils for holistic healing. Aromatic oils and water are used for their therapeutic properties to heal the mind, body and spirit, returning the body to a state of equilibrium”.


Aromatherapy is a natural non-invasive therapy that sits under the umbrella of holistic medicine. Aromatherapy utilizes natural extracts of plants with healing properties to promote well-being and good health. When combining essential oils with massage techniques, you are able to experience a tactile therapy with the deep healing properties of the oils, which improves overall physical and emotional health. 


Why should you get an aromatherapy massage?

By combining massage therapy with aromatherapy, we as massage therapists are able to enhance your experience and we do this by helping you choose a specific essential oil that fits your objectives, be it stress management, or dealing with insomnia, immune support, improving circulation or just to simply relax. Whatever the reasons, aromatherapy enhances your massage experience by helping to align and balance your mind and body. By placing the essential oils on specific spots of your body, while you deeply inhale the aromas, you will feel the immediate results and will also experience long-term results from aromatherapy massage as well.


What are the benefits of aromatherapy massage?

There are multiple benefits to having an aromatherapy massage, and these do depend on the essential oil you choose. No matter what oil you choose, Aromatherapy can help relieve stress and anxiety, reduce pain and discomfort and at the same time energize the body and it’s the perfect way to experience the healing properties found within essential oils.


But how does Aromatherapy work?

Smell, smell, smell and smell, one of the most powerful senses, the essential oils used in Aromatherapy stimulate receptors in the nose (these are responsible for smell) and they send messages by olfactory cells to the part of the brain called the limbic system (the controller, the drive for survival, emotions, and instinct).

These olfactory cells recognize odours as specific aromatic molecules that fit perfectly into receptors on these cells. Scientists think that these nerve signals’ action cause obvious and instant mood changes in response to particular smells, however this isn't fully understood. 


10 reasons to have an aromatherapy massage.

  • Helps alleviate pains and aches of the muscles and joints, headache and fibromyalgia.
  • Helps with emotional problems, panic attacks, insomnia and anxiety.
  • Aids in detoxing by eliminating waste by assisting the lymphatic drainage.
  • Aids the digestive system with constipation, nausea and heartburn.
  • Reduce nervous tension and stress related conditions.
  • Helps reduce inflammation around the joints.
  • Helps alleviates PMS and associated menstrual symptoms.
  • Boosts the immune system and helps prevents flu's, colds and infection.
  • Improves blood circulation.
  • Or you just need to recharge after a long week and need to relax the mind and the body (it’s the glass of wine version of a massage).

The ultimate goal of an aromatherapy massage is to relax the body and mind by experiencing touch and the healing properties of essential oils.


So if you want to relax, de-stress or need to sleep or you are in pain, have headaches and migraines, or just want to experience the properties of the oils and a soothing aromatherapy massage, pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you.


Namaste,  Ashlí


*Aromatherapy massage is a massage therapy incorporating essential oils into the massage. The oils used are specifically chosen for their beneficial properties and individually suited to each clients ailment. Clients benefit from touch therapy, the healing properties of the oils being absorbed into the skin and the aroma of the oils being inhaled. During an aromatherapy massage the skin is warmed, increasing circulation and toxins are released from the body. This creates a cascade in the body that boosts the immune system thus speeding up recovery of illness or injury.


Hot Stone Massages

Hot stone massages aren't just for winter .…

… they're fabulous for detoxing & pain management.

 

History of hot stone massage.


The history of massage therapy goes as far back as 3000 BCE (or earlier) in India, where it was used by Hindus in Ayurveda “life health” medicine, and massage therapy was practiced and passed down through generations to relieve pain, heal injuries even prevent and cure illnesses. It was considered as a “sacred system” of natural healing. Much research has been done about massage as a tactile therapy and we all respond to touch. For years, virtually every culture around the globe has used combinations of touch, aromatherapy oils, heat and stones as therapeutic tools. From calming babies to pain management, massage is a very powerful therapy and the use of hot stones in particular has some sort of a healing effect on the body and calms the mind.


Traditionally, hot stones are warmed on a fire and have been used by native Americans to relieve pain and ease aching muscles. Today we have Mary Nelson of Tucson, Arizona to thank for developing the modern style of hot stone massage therapy.


So what is a hot stone massage?


This is a speciality massage where smooth basalt stones are heated and used by the therapist by rubbing them or placing them on the body, with the idea that heat from the stones leads to deep relaxation and warming of muscles which might be tight or tender. Heat therapy is an excellent tool for managing pain, releasing tension in the muscles and is incredibly calming. We often use hot stones incorporated into our deep tissue massages, because the heat is so beneficial it helps us massage deeper, getting a better result.   


The preference is for basalt stones due to their smoothness, non-porosity and ability to retain heat for longer and they are heated to 45-50°C. The stones come in different sizes and shapes and are used all over the body depending on the objective, for example, using large flat round stones is ideal for the larger muscles in the body, such as the big thigh muscles and the back, whereas the little stones are perfect for the feet or face.


Sometimes long strokes are used (especially with the bigger stone) and other times gentle smaller strokes are used with the smaller stones, and often we are guided by the meridians or energy lines of the body for hot stone placement with the aim of stimulating the movement of energy, also known as Qi or Chi and it’s this that helps the body with self healing.


Why should you get a hot stone massage and what are the benefits?


It has been scientifically proven that massage, including hot stone (and reiki in fact) (Kurebayashi et al., 2016)⁠,  reduce stress and anxiety because a lot of processes are stimulated by massage, endorphins and other feel good hormones are released and these hormones are responsible for reducing stress and anxiety. Coinciding with this, the ‘stress’ hormones, for example cortisol and norepinephrine are lowered.  


Hot stone massages are an excellent pain management tool for chronic painful conditions, such as fibromyalgia, and have tangible positive effects, according to a recent article published in the Complementary Therapies in Clinical Practice, it has been demonstrated that this is due to the lower levels of substance P, which is how the body partly communicates pain signals and people with chronic Rheumatoid Arthritis have also been shown to experience less pain (Field et al., 2013).


Many of the actual techniques using Swedish massage are also applied in hot stone massage, and research has shown that a Swedish massage can positively impact your immune system, even after one session. According to a preliminary study of the effects of a single session of Swedish Massage (Rapaport, Schettler and Bresee, 2010)⁠.

So don’t see it as just being pampered, massage really is a healing experience.


10 benefits of a hot stone massage.

  • Helps in improve joint flexibility.
  • Relieves pain, tension, muscle spasm & helps relax muscles.
  • Aids in a better nights sleep.
  • Detoxifies the body, helps releases toxins.
  • Aids in stress & anxiety reduction.
  • Improves circulation and flow of energy.
  • Promotes self healing of the body.
  • Improves skin tone & appearance.
  • Aids in relieving the symptoms of cancers and autoimmune diseases.
  • Its warming, comforting and very relaxing, evoking a calm sense of peace & well being

So if you want to unwind with hot stones, experience deep warming relaxation, are in pain, or need to sleep or simply want to be warmed with a hot stones massage, pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you.


Namaste,  Ashlí


References


  • Field, T. et al. (2013) ‘Rheumatoid arthritis in upper limbs benefits from moderate pressure massage therapy’, Complementary Therapies in Clinical Practice, 19(2), pp. 101–103. doi: 10.1016/j.ctcp.2012.12.001.

  • Kurebayashi, L. F. S. et al. (2016) ‘Massage and reiki used to reduce stress and anxiety: Randomized clinical trial’, Revista Latino-Americana de Enfermagem, 24. doi: 10.1590/1518-8345.1614.2834.

  • Rapaport, M. H., Schettler, P. and Bresee, C. (2010) ‘A preliminary study of the effects of a single session of Swedish Massage on hypothalamic-pituitary-adrenal and immune function in normal individuals’, Journal of Alternative and Complementary Medicine, 16(10), pp. 1079–1088. doi: 10.1089/acm.2009.0634.

The Winter Blahs Part 1

The winter blahs …

… & how to avoid them (part 1).

 

The winter blahs can lead to many of us feeling low on energy, but fortunately there are plenty of natural approaches to improving energy. The key to improving energy will differ from person to person and this has a lot to do with the underlying causes of energy loss and can often not be remedied with a magic pill.


1) Lack of exercise


According to the American Heart foundation sitting is the new smoking!  A 2011 study documented 800,000 people and their sitting habits. The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death with causal factors including:

  • 112% increased risk of diabetes.
  • 147% increased risk of cardiovascular events like heart attack and stroke and subsequently a 90% increased risk of death from these cardiovascular events.

We as humans were not built to sit all day, we were meant to hunt & move. We have muscles and joints that are designed to be used regularly, and the more we move, the better we feel, even if we start off a bit creaky and stiff! Movement is medicine and when we exercise, this improves oxygen and blood flow to our cells, helps alleviate stress, supports hormone balance and helps balance our blood sugar. Ironically the less we exercise the worse we feel, our energy drops and we want to exercise even less! Thus creating a downward spiral which can be hard to climb out of. So nip it in the bud and move everyday. It is better to move everyday than just once a week, even its only 30 minutes a day, that’s better than no minutes a day.


2) Poor nutrition


As we age we need fewer calories and more nutrients. Our metabolisms slow down, we move less, some of us are retired and moving less than when we worked, we sometimes gain weight and we sometimes eat poorly and without stating the obvious, yes we are what we eat. Therefore if we have diet that is low in nutrients, we will feel depleted and lacking in energy as the body doesn't have enough ingredients to make or repair cells. Our bodies need magnesium and B-complex vitamins for producing energy, but levels of these can be quite low in refined foods, overcooked or over-processed foods. Foods that are highly processed such as refined carbohydrates can send our bodies on the ups and downs of a sugar roller coaster (commonly known as a sugar high and sugar crash) leaving us feeling utterly depleted, irritable, tired & unfocused.


Restrictive diets also contribute to poor nutrition. If too many food groups are excluded or the variety eaten is slim this can lead to all sorts of nutrient deficiencies and ultimately to malnutrition, thus putting more pressure on a body system that is already struggling due the lack of variety of of the nutrients needed. Sometimes avoiding food groups or certain foods is necessary due to ethical/ religious beliefs, allergies or intolerance, it is really important to open up your food world to include as much colour, variety & textures as possible. Remember we have 3 food groups, proteins, carbohydrates & fat, they key is to include and recognise the good guys in this list (eg, good fats – avocados, olive oil, nuts seeds etc). And if there are certain foods you simply cannot eat or tolerate, taking supplements is a good alternative.


Quite often the most common nutrient deficiency is iron and low iron levels can contribute to us feeling unmotivated, fatigued, weak and tired, yet correcting this  is simple and can have a profound effect on energy levels. Women are prone to low iron levels and if you're experiencing fatigue you might want to consider checking your iron levels as well as testing for thyroid function, this is another cause of fatigue in women.


In part 2 of this article, we will talk about how other factors affects our energy levels and how we can improve functionality of both the body and the mind.


We can provide nutritional & exercise advice to finding the best balance for your body. So if you want more energy, want to feel better or just want to talk to someone, simply pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you.


Namaste,  Ashlí


The Winter Blahs Part 2

The winter blahs …

… & how to avoid them (part 2).

 

Continuing with our last article of the winter blahs, here we examine more ways we can beat the blues, combat stress and improve our energy levels.


1) Too much stress

Today’s hectic lifestyle is a recipe for living in a chronic state of stress, bouncing between flight and fight and  eventually the wear and tear on our bodies finds us collapsing and literally burning out. If we don’t pay attention to alleviating stress by taking breaks and recharging our batteries and minds, we have the potential to suffer permanent stress damage e.g increased body mass, raised blood pressure and increased cholesterol. By incorporating daily activities, such as deep breathing, exercise & meditation, we can break the stress cycle and regain our equilibrium. However, if we don’t have these breaks, we will gradually drain and flatten our energy reserves, leaving us feeling exhausted, unmotivated, and unhappy. During stressful times, the body demands additional nutritional requirements such as vitamin C, magnesium and the B vitamins found in fresh foods, however during these stressful times we have a tendency to reach for convenience & fast foods, which are usually high in calories, sugar and fat but which are deficit in vitamins and minerals.


The adrenal glands (they look like little hats sitting on top of the kidneys) are the ones pumping out the hormones epinephrine and cortisol in response to stress, which although helpful in the short term to fuel the reptilian fight or flight survival response, are harmful and corrosive in the long term, causing oxidative stress amongst other baneful effects. According to the Journal of Hypertension, the result of cortisol constantly dripping into the bodies system is potentially damaging and creates a myriad of health problems (Fraser et al., 1999)⁠.


We can help the body to cope with and treat stress burnout with the use of adaptogens, which are commonly used to support and replenish overworked adrenals by nourishing them with the likes of the adaptogen family of herbs, for example, Ashwagandha (Withania somnifera), also known as “Indian Ginseng”, Siberian gingseng (Eleutherococcus senticosus) and Rhodiola rosea also known as Golden Root or Rose Root.


2) Dehydration

An often overlooked cause of energy depletion and fatigue, is dehydration caused by too little fluid intake or too much fluid loss, which can not only create stress in the body but can also cause fatigue. Other symptoms can include light-headedness, muscle and joint aches, and other serious symptoms such as irregular heartbeat.

Dehydration risks are exacerbated by hot climates, prolonged exercise, and of course vomiting and diarrhoea. All of these can contribute to an excessive loss of fluids and essential salts, with both needing to be replenished to prevent dehydration fatigue.


Even mild dehydration can be the cause of headaches, listlessness, digestive issues and can further have a noticeable effect on how much energy we have and how we feel. A mere 1% loss in body mass from dehydration can significantly diminish energy levels in both men and women, negatively impacting moods, and hindering concentration levels.


Quite often thirst is mistaken for hunger and the body is telling you to replenish fluids. Listen to the body carefully and keep the fluids up, during the day continue to drink water, non-caffeinated or herbal teas (Black teas generally are a diuretic and counter-productive if fluid intake is aimed at staving off dehydration), broths and fruit. If mild dehydration is suspected, essential water and salt intake can be achieved by opting for natural electrolyte replacement drinks and will quite often do the trick. So keep drinking is the message.


We can provide nutritional & exercise advice to help find the best balance for your body. So if you want more energy, want to feel better or just want to talk to someone, simply pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you.  The herbal supplements mentioned in this article are available from us on request.


Namaste, Ashlí


References


  • Fraser, R. et al. (1999) ‘Cortisol Effects on Body Mass, Blood Pressure, and Cholesterol in the General Population’, Hypertension, 33(6), pp. 1364–1369. Available at: https://www.ahajournals.org/doi/full/ 10.1161/01.HYP.33.6.1364.

The Winter Blahs Part 3

The winter blahs …

… & how to avoid them (part 3).

 

This is the final instalment of The Winter Blahs, and how to avoid them. Here are a few more ways we can beat the winter blahs, by getting enough sun and sleep.


1) Lack of sunlight

Now you might think that living in Spain, we get lots of sun. We do, but a lot of people just don’t take advantage of the sun. Why do we need sun? Well, we are light sensitive and pretty much solar powered, and short gloomy winter days can make us feel miserable after a while. Sometimes the effects can be so severe, that they warrant a diagnosis of seasonal affective disorder (SAD), this is way more common in the more northern countries where winter daylight hours are in short supply. But SAD is very real and can result in depression with symptoms such as sadness, irritability, tiredness, body pain, insomnia and cravings for carbohydrates.


Vitamin D is called “the sunshine vitamin” – with good reason.


  • Maintains strong bones – when skin is exposed to sunlight, (about 15-20 minutes a day is more than enough if you have fair skin), it manufactures vitamin D from a form of cholesterol. Vitamin D is crucial to the body and has many roles including for example, instructing cells in the gut to absorb phosphorus & calcium,  two minerals that are essential for maintaining strong and healthy bones. Being outside in the sun is therefore an excellent way to combat osteoporosis.

  • Strengthens the immune system – vitamin D is a key element for boosting the immune system, so consistent exposure to the sun can aid in strengthening it. Reducing the risk of infections, some cancers and mortality after surgery are all the job of the immune system, so get your daily dose of sun.

  • Stress reduction – The hormone, melatonin reduces stress reactivity and being in the sunny outdoors helps the body to naturally regulate melatonin thus reducing stress levels. The bonus here is if you're outdoors you're probably doing some form of exercise (walking, gardening, playing etc.), which also helps reduce stress.

  • Combats depression – We feel better when its sunny and we are in it and the science says that sunshine boosts the bodies other happy hormone, serotonin, which helps the body stay calm and focused as well as improving the mood and keeping us cheerful.

  • Improves sleep  – The hormone melatonin is responsible for helping us sleep and it goes into production when its dark, which is why we feel sleepy a few hours after sunset. With the longer summer days we naturally stay up later and research indicates that you will have better sleep with an hour of natural light in the morning.  Sunshine also regulates the bodies circadian rhythm by instructing the body when to decrease or increase melatonin levels. Bottom line, more daylight exposure = better production of melatonin when its bedtime.

2) Poor sleep.

The quality of our sleep plays a fundamental role in our quality of life, as inadequate or poor sleep is a leading cause of fatigue. Serious potential health issues related to poor sleep quality and chronic sleep deprivation are; diabetes, high blood pressure, heart failure or stroke, with other potential problems including depression, obesity, compromised immunity and lowered sex drive.


Sleep is also important to a myriad of brain functions, including how neurons (nerve cells) communicate with each other; the brain and body don’t sleep when you do, your sleeping time is when they go to work, doing housekeeping and cleaning that removes toxins in the brain that build up while you are awake. Lack of regular good quality sleep even affects how we look (and can age us), as poor quality sleep creates fine lines, reduced elasticity and uneven pigmentation. Simply put, poor sleep diminishes the skins ability to rejuvenate and repair itself and makes us look older. So be sure to get the best nights sleep, every night.


You can boost your energy naturally with some iron, Korean or Siberian ginseng & B-complex vitamins.


We can provide nutritional & exercise advice to help find the best balance for your body. So if you want good quality sleep, want to feel better or just want to talk to someone, simply pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you. 


Namaste,  Ashlí


Happiness Hormones Part 1

Happiness hormones DOSE…

… & how to get them (part 1 of 2).

 

It looks like we are coming out of the other end of the pandemic and some of us have lost our fizz & sparkle.

So how do we boost our ‘happy hormones’ naturally? Well chocolate is one way to boost our mood along with doing things that make us feel happy. But what are these happy hormones?


Well, every day our brains and bodies produce a cascade of hormones, that keep our systems in check and four of these hormones are dopamine, oxytocin, serotonin, and endorphins, DOSE or simply put “happy hormones”. 


These happy hormones are released when we love, laugh, hug, watch a feel good or funny movie or experience feelings of joy, and while they are making us feel happy, they are also reducing stress, releasing tension, easing mental anguish and even dampening down pain as they are natural pain killers.  But a sure sign that we’re running low on happy hormones is feeling flat, worn out, fatigued and maybe even a bit blue.


So here's how you can boost your happy hormones and get them singing along with your mind and body starting with Serotonin.


Serotonin - The all-rounder hormone


Serotonin is a hormone and a neurotransmitter that is responsible for regulating many body functions: appetite control, digestion, sleep cycle and is also a mood regulator. Signs that you're running low on Serotonin include fatigue, weight gain but poor appetite, feeling anxious, maybe even a bit depressed and lacking in self esteem.


  • Exercising: and moving the body with any physical exercise (the best are aerobic) such as swimming, walking, running through to yoga and dancing (at the VaVa Yoga and VaVa Danza studio) are some of the best ways you can boost your Serotonin levels.

  • Digestive health: did you know that 95% of Serotonin is actually produced and stored in the gut! Needless to say your diet here is super important to aid in Serotonin production. You can take this as a reminder to eat 5 serves of veggies & 2 serves of fruit daily plus healthy fibre rich foods such as seeds, nuts, legumes, potatoes, whole grains & oats.

  • Sunny Spain: soak it up! Get your daily dose of vitamin D to produce even more Serotonin, and did you know that the best place for vitamin D absorption is actually on your wrists, so roll up those sleeves, but don’t over do it. Include vitamin D rich foods, such as mushrooms, eggs, fish & milk or soy.

Dopamine - The reward hormone


The opiate of hormones, Dopamine is another neurotransmitter responsible for rewarding us and making us feel good. When we want to reward ourselves immediately we think of that chocolate we've been hanging out for, or the glass of wine at the end of a hard working day. Or working towards and achieving a goal, or passing exams or getting that promotion you've worked so hard for, or the joy of having lost weight and getting into that beautiful outfit, whatever it is that makes you go all fizzy and tingly inside, that's Dopamine at work, a very powerful hormone, one that is like a drug and we crave more because it makes us feel sooooooooooo good.


Life low on Dopamine…. feeling tired, unmotivated, uninterested in things that used to bring you joy and this can culminate in difficulties concentrating and sleeping poorly. So how do you up your Dopamine production?


  • Exercise (again): movement is medicine, and as we age, we need to move MORE not less.   Do something everyday, (or at least try not to go 3 consecutive days without doing some form of movement /exercise) be it dancing, running, weightlifting, cycling, swimming, walking, yoga, whatever tickles your fancy, just keep moving and have fun while doing it.

  • Food (again): be mindful of what you’re putting in your body, and be conscious of what you’re eating. Fast & junk foods, high in fat, salt and sugar are detrimental to Dopamine and Serotonin production. These happy little helpers thrive on a diet of fresh whole foods, and Dopamine especially likes the amino acid ‘Tyrosine’ which you'll get from almonds, bananas, avocados, chicken, eggs, beans and fish, all of which have high levels of Tyrosine, which naturally aids in Dopamine production, your body will love you for this.

  • Reduce stress: where possible. Sometimes there’s no way to avoid stress, but there are a few things you can do to help minimise stress, such as listening to calming music, or doing yoga & meditation, having a massage or a spa experience. These are not luxurious nice to do’s, but rather, are must do’s that will assist in alleviating and minimising stress and will help keep Dopamine levels nice and high, and you feeling GREAT!

We can provide nutritional & exercise advice to help find the best balance for your body. So if you want good quality sleep, want to feel better or just want to talk to someone, simply pop in to, or call, VaVa Complementary Health and Wellbeing, and let us take care of you. 


Namaste,  Ashlí


Happiness Hormones Part 2

Happiness hormones DOSE…

… & how to get them (part 2 of 2).


This is the second part of ‘Happiness Hormones’. Masks off! Getting back to normal! Summer is here! YAAAAAYYYYY! So how do we reclaim our fizz & sparkle? By boosting our ‘happy hormones’ of course.

Last month we examined the role of happy hormones in the body - Dopamine, Oxytocin, Serotonin, Endorphins (DOSE) and took a close look at Serotonin and Dopamine. Now we’ll examine the other two ‘happy hormones’, Oxytocin & Endorphins and their role in the body.


Just to recap, our bodies and brains produce a cascade of hormones, that keep our systems in check. We are focussing specifically on the ‘happy hormones’ - dopamine, oxytocin, serotonin and endorphins.  We release these hormones when we laugh, love, hug, watch a feel good or funny movie or experience feelings of sheer happiness & joy, and by doing so they are also releasing tension, alleviating stress,  soothing mental anguish and even putting out some pain flares in the body. So if you're feeling a bit blue, fatigued, worn out, or the batteries are flat, that's your bodies way of saying “I need a boost of my DOSE hormones please”.


So here's how you can recharge your ‘happy hormones’ and get them humming along with your body & mind? Starting with the LURVE hormone, Oxytocin.


Oxytocin - The love hormone

The love (also known as bonding) hormone, Oxytocin is produced when you're physically affectionate with someone (hugging, cuddling, kissing etc) and is produced in bucket-loads during childbirth and breastfeeding. This wonder hormone is a natural tranquilliser, helping us feel relaxed and content and thus contributing to overall psychological stability and well-being. You know when you're running low in oxytocin when you have low self esteem or feel a bit disconnected from others, and low levels of oxytocin will contribute to rising cortisol levels (stress hormone) leading to feelings of anxiety and being unsettled. This is one of the easiest hormones to boost as it only takes a simple hug or even a random act of kindness.


Here some other ways to help your body produce oxytocin.

  • Share time with loved ones! Spending time with people you love (friends and family) and telling them how much you care about them or love them are two ways you can increase oxytocin production and fortify the bonds between you. Having meaningful conversations, hugging them, being close and simply being in each others company go a long way to increasing oxytocin levels. Think about a time when you hadn't seen a loved family member or a best friend in ages then you see each other again, the hugging, excitement and happiness are all little oxytocin producing factories. Hugging for 30 seconds has been proven to alleviate stress and beat burnout, and a lingering cuddle releases this bonding hormone which is beneficial in slowing the heart rate, lowering blood pressure and improving your mood.

  • Go to your happy place with music: listening to music you enjoy is another way to make us feel happy and boost oxytocin levels, so crank up the volume and melt into the music for a natural rush.

  • Break bread with someone you care about! Food is the glue that binds the social fabric together and when we share food with loved ones and break bread together, oxytocin levels rise, especially meals prepared with love for loved ones, this rush of pleasure at seeing the delight and enjoyment is oxytocin at work. It’s a double whammy, producing the food and then eating the food you love can produce a cascade of oxytocin flooding the body & brain. When we care and share we feel better for it. Which leads me to the last point.

  • Random acts of kindness: Selfless behaviour produces a flood of oxytocin. Offering to help a little old lady cross the street, donate money/goods to charity, send a handwritten card, help with animal charities, or volunteer your time & skills; when we do something nice or a good deed or help others with no expectations, this is the best way to make you and someone else happy.  What about when we witness a good deed being done? Does this make us feel better and inspire us to do good too? You bet! And according to research by psychological scientists Simone Schnall, Jean Roper and Daniel M.T.Fessler, (Schnal, Roper and Fessler, 2010)⁠ we all experience that gushing warm and fuzzy feeling of positive emotions. However this latest research published in the journal ‘Psychological Science’ has uncovered that not only is our mood elevated (and we feel soft and gooey) but when we witness kindness, we too act with altruism. So pay it forward by doing good and feeling good too.  

Endorphins - The natural pain relievers

Endorphins are the mighty pain relievers and are produced in response to discomfort, pain, a workout, childbirth and stress. You know you're running low on endorphins when you experience aches and pains, mood swings, depression or anxiety. Endorphins are easy to produce. Enjoying yourself by simply experiencing the little pleasures in life and doing the things you love; eating dark chocolate, drinking a glass of wine, laughing, cooking, cuddling a pet, whatever brings you joy will boost endorphin production.


So go out there, do good, be happy, spread the love and feel awesome while doing it.


We can provide better health & wellbeing support to help find the best balance for your body. So if you want good quality sleep, want to feel better or just want to talk to someone, simply pop in to, or call, VaVa Complementary Health and Wellness, and let us take care of you. 


Namaste,  Ashlí


References

 

  • Schnal, S. l, Roper, J. and Fessler, D. M. T. (2010) ‘Elevation Leads to Altruistic Behavior’, Psychological Science, Vol 21(Issue 3). Available at: https://doi.org/10.1177/ 0956797609359882.

Lose the Weight of 2020

Leaving 2020 behind with New Years resolutions and 10 tips on how to stick to them.


Are you one of those rare people that actually achieve your New Years resolutions? WELL DONE YOU! You're in a tiny percentile of people who stay the course. In a landmark study conducted by the University of Scranton, US in 1988, the study revealed that 77% of people who pledged to a New Year's resolution only stuck to it for a week and a mere 19% actually fulfilled their resolutions within 2 years.  According to another survey in 2018, by Statista, its only getting worse with only 4% of people saying they stuck to their New Year's resolutions (Buchholz, 2019)⁠.


Not surprisingly, the most common New Year's resolutions made for 2020, were mostly centred around health, starting an exercise program/exercising more (50%) eating more healthily (43%), losing weight (37%), reducing stress (34%), getting more sleep (30%), or simply living life to its fullest.


But that was before Covid-19 stuck a spoke in the wheel.


According to a research paper issued in November 2020 in the medical journal Nutrients, “We reported that 38.8% of respondents increased their body weight by an average of 2.6 kg and our findings showed that 45.9% did not practice physical exercise during lockdown and, in this group, 28.7% did practice physical activity before confinement” (López-Moreno, M; Lopez, M; Miguel, M; Garcés-Rimón, M. 2020).  As for mental health, according to a study conducted in 2020, “We observed that the COVID–19 crisis is indeed impacting negatively on the mental well–being of individuals and found that 37.1% of the participants reported suffering from nervousness and stress to a greater extent.” (Casagrande, M; Favieri, F; Tambelli, R; Forte, G. 2020)


So where's the problem? Obviously there's nothing wrong with us, rather its the tradition itself. We tend to set lofty goals for ourselves and have unrealistic expectations thinking we can tackle our challenges HARD and FAST, then fail spectacularly! Then we pick ourselves up again and most of us put the resolutions in the ‘too hard basket’ and our behaviour remains at the same pre-resolution setting. Worse still, we seem to slide even further back, throwing our hands up in despair before giving up all together and feeling even more miserable.


Looking a bit doom & gloom…?! Well, contrary to popular belief, there IS a way to make your News Years Resolutions STICK without throwing in the towel.


Lets look at the word RESOLUTION. Its a very strong word, its demanding and screams “I MUST!” with no room for failure, yet its pretty much inevitable that we will fail. We don’t really respond very well to this word, and when we don’t, we are ashamed, see ourselves as abject failures and berating ourselves.


We are simply being unreasonable and unrealistic about resolutions.


Think about some of the resolutions you may have set in the past, for example, you may have gained 12 kilos in 12 months, yet say to yourself, “I’m going to lose 12 kilos in 6 weeks” or “I’m going to start yoga” (but you've never even tried yoga before), or how about this, “I’m going to stop smoking or drinking alcohol” (possibly habits of a lifetime)? Are you seeing a pattern here? These are all BIG asks, or you've never done them before and quite frankly unsustainable, which is why we fail, and slide backwards.

Recalling Lao Tzu, the ancient Chinese philosopher and writer (6th century – 4th century BC) famous line “Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step”.


Successful behavioural change comes only in stages and how long it takes is all up to you. Understanding behavioural change (especially your own), is critical to the success of your mission. If you are in the minority of being an “all or nothing” person, determination and grit will see you through, but if you're like most of us, then we need to follow Lao Tzu’s advice, “one step at a time”. Or as my mentor once said to me, “How do you eat an elephant? One bite at a time”.


So lets approach these ‘resolutions’ one step at a time. Here are 10 tips to keep you “eating your elephant”.


  • Be realistic – set sustainable mini goals, for example, don’t deny or deprive yourself by saying “I’m never going to eat chocolate again” (because you know you will), rather say “I’m only going to eat chocolate once a week and treat myself with a little bar and not a big block”. That's doable.

  • Write it down – I recommend to my clients they invest in a pretty journal, something meaningful and personal. Expressing your emotions, goals, food diary, progress etc. through a journaling exercise is an excellent way of ‘keeping it real’ and having something to refer back to. Ive been doing this since January 2012 and I still keep writing, reading and reflecting. This is lifesaver and will help keep you motivated.

  • Forward planning – I always say to my clients, if a weight loss programme is required, the key to success lies in the planning, emptying out the cupboards, planning the menus, and so planning the shopping. Also mentally preparing for changes ahead and making sure you are ready for this.

  • Outline the plan – decide how you'll tackle the temptation to skip your yoga or exercise class, or have that pastry. Recruit a friend who can be ‘on call’ for when you're experiencing the wobblies, or maybe need a ‘pep talk’ or find an exercise buddy.

  • Talk about it – to EVERYONE. No secrets here thank you! Your friends and family want you to succeed but they cant help unless you let them in, this also helps you keep accountable to them and yourself.

  • Reward yourself – set milestones, for example, if you're stopping smoking then set celebration milestones such as first day, first week, first month etc. My reward when I stopped smoking 60 cigarettes a day (30 years ago, which it took four attempts) was to have a celebration and save every single penny into my ‘I Love Me account’, do this for a minimum of a year and you'll be amazed at how much you will have saved. One of my clients has been doing this for 10 years now and has enough money to buy a house! That's staggering to think all that money had been literally ‘going up in smoke’. 

  • Monitor your progress. This is where your journal and milestones comes into effect, because little short term goals are waaaaaaay easier to achieve than HUGE unattainable goals. Lets take weight loss for example, instead of focusing on losing 12 kilos in total, rather focus on losing 1 kilo at a time, using your journal to keep on track and rewarding yourself.

  • No more self-flagellation – be kind to yourself and don’t obsess with the occasional slip. Remember, one mouthful at a time and do the very best you can, every day. Be okay with slips and don’t let guilt rule you.

  • Perseverance – you're implementing a HUGE behavioural change and persistence pays off. Experts say about 21 days are required to make a new behaviour to become a habit and about 6 months to make it stick and become a normal part of you, the NEW you.

  • Keep going! Remember the words of Yoda “Try not. Do or do not”.  If we ‘try’ we are already giving ourselves permission to fail. So keep doing it, and do it again & again & again. Come mid February and you're thinking about chucking it all in in, DON'T! Look back, read your diary, look at your weight loss, look how far you improved in your (for example) yoga practice etc. Don't panic if you've run out of steam, simply recommit yourself to another 24 hours (one bite at a time), you KNOW what you're capable of (you've come this far) and doing anything for 24 hour increments is mentally achievable, physically sustainable and will just build upon the last 24 and so on, and you'll be tickedyboo & dandy in no time at all.

You’ve made it through 2020, so let raise a toast to New Intentions 2021. You've got this! And when you're ready,  to shed the weight of 2020, and if you want; we, at VaVa Yoga are ready and waiting for you, supporting you on your new journey to a healthier happier you.


Namaste, Ashlí


References

 

  • Buchholz, K. (2019) America’s top New Years Resolutions 2020, Statista. Available at: www.statista.com/chart/20309/ us-new-years-resolutions-2020/ (Accessed: 15 December 2020).

  • Casagrande, M; Favieri, F; Tambelli, R; Forte, G. (2020) ‘The enemy who sealed the world: effects quarantine due to the COVID-19 on sleep quality, anxiety, and psychological distress in the Italian population’, Sleep Medicine, 75, pp. 12–20. doi: 10.1016/j.sleep.2020.05.011.

  • López-Moreno, M; Lopez, M; Miguel, M; Garcés-Rimón, M.  (2020) ‘Physical and psychological effects related to food habits and lifestyle changes derived from Covid-19 home confinement in the Spanish population’, Nutrients, 12(11), 
    pp. 1–17. doi: 10.3390/nu12113445.

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