A Vibrant Holiday - 5 Quick Self-Care Tips

The Holiday Season is a time to connect with loved ones and celebrate the simple joys of life.  But, by the time the end of December rolls around, most of us are feeling so depleted and exhausted that we end up limping through the Holidays feeling resentful and totally burnt out.

We've put together 5 Simple, Quick and Effective Self-Care Tips to help you feel strong, vibrant and present as you gather with family & friends over the next week. When you carve out a little time for your own self-care, you'll prevent a total burnout.

1. Suck in the Fresh Air - Nature is absolutely fuel for the soul. Numerous psychology studies have linked exposure to nature with increased energy and a heightened sense of well-being. With the colder temperature and shorter days, people are more apt to retreat to their couch than to bundle up and head outdoors, but even 10 minutes of exposure a day will significantly boost vitality levels. So, bundle up and suck in some fresh air.

2. Mindful Breathing - Reaping the benefits of deep breathing does not have to be fancy. Try taking 10 deep breaths when you're taking your morning shower. Or, practice your belly breathing when you hit a red light. Even a few mindful, deep breaths can completely revitalize you.

3. Minimize the Sugar Intake - We all know sugar wreaks havoc on our bodies. It does a job on our liver, our adrenals and taxes our nervous system, leaving us completely depleted. Try to make conscious choices through the Holiday Season and limit your sugar and alcohol intake. If need be, eat a protein rich snack before the party so you're less tempted to fuel up on junk.

4. Don't have time for a Bath? Soak your Feet - Grab a plastic tub or bucket, fill with warm water, a cup of Epsom salts and even a few drops of your favorite essential oil if you have on hand. Soaking your feet for 10 minutes in Epsom salts will give you the same stress reducing effects as taking a bath!

5. Sip Warm Water and Tea - Even mild dehydration will have an effect on your cognitive function. In addition, a lack of water will over work your kidneys, causing your blood pressure to rise. Your hydration is directly connected to how vibrant you feel. Grab a portable container, fill it up with warm water or tea and sip, sip, sip away all day long!

Wishing you and yours the most VIBRANT Holiday Season!

Hunkering Down for the Winter - Part II

On December 21st we celebrate the Winter Solstice and with it comes the darkest days of the year when light is scarce and fire can only be found in the hearth. And as above, so below; as outside, so inside; we too are marking a low point in our yang energies when our fires are at their weakest and must be safeguarded.

We must simmer down so that come Spring, we may burst forth with renewed energy and vigor. What’s the best way to do this? Slow down and rest of course! Often and unfortunately with today’s societal pressures, for many, this step requires some external help.

How do we slow down with nature?

1. First and often most importantly among the American culture, is to nourish our adrenals. We do too much. We stress too much. We worry too much. We do too much. And who takes the brunt of this overdrive? Our adrenals- the organs of fight flight or freeze, the organs of stress, the organs of calm, and for women, the organs involved in healthy hormones (part of the hypothalamus-pituitary-adrenal axis)… .

When our adrenals are taxed, we are taxed and as a result, we constantly feel fatigued, exhausted and burnt out. We simply cannot get ahead and eventually our bodies go into overdrive where it becomes even more difficult to slow down and deeply relax. Sound familiar? Fortunately, with new gadgets like the Fitbit, which measures our sleep patterns, we are all beginning to gain insight into just how poorly we sleep.

This is where adaptogenic herbs like Ashwaganda (“Indian Ginseng”), Reishi (“The Mushroom of Immortality”), Tulsi (“Holy Basil”), Ginseng (only a good quality) and Rhodiola (“Plateau Ginseng”) come into play. Adaptogenic herbs feed the adrenals to help you find a better balance between going and resting. We must remember that if we are burning the candle on one end, we are taking from our reserve batteries and creating a deficit. This is why these herbs are all historically known for promoting longevity.

So this season, take care of yourself and add one of these herbs into your daily routine. In general, they are extremely safe and non-toxic. Please note that often times these herbs slow you down before your energy returns. This is called regeneration through balancing! If it makes you uncomfortable, then adjust your dosage. Once balance approaches, you will feel more energy during the day and deeper rest at night. Minerals, especially magnesium, are also a good nutritional adjunct to adrenal support.

2. Secondly, proper rest requires rhythm: go to bed before 10, and arise before 6. Try it, it works. Also, winter is not an excuse to be sluggish and lazy. If you are of a larger build or carry excess weight then make sure to keep yourself invigorated.

3. And thirdly, think warmly. The holidays are such a wonderful time of year. Our hearts are warm and homes aglow. But often times, January comes around and we crash into the cold. In winter, it is wise to preserve your own fire by bringing it into your life via nutrition; drinking warm teas, adding warming spices, choosing root vegetables, eating winter colors, dressing warmly (wool socks to bed anyone?), etc. Get into soups, gingerbread cookies, Indian food (excellent for the digestion), congees, kitchari and winter roasts. Think light, warm and nourishing. 

Dr. Deb Salazar is a Doctor of Oriental Medicine and Licensed Acupuncturist who specializes in women's health, fertility and difficult/stubborn/chronic/recalcitrant disease. If you are interested in how acupuncture, herbs and Chinese Medicine can help you this winter, please schedule an appointment today. (508) 428-1288

Reflexology for your Migraines

Does the stress of the Holidays trigger a Migraine for you? Have you tried everything under the sun and still suffering from chronic migraines?

Reflexologist, Michelle Becz, explains the science behind what makes Reflexology an incredibly effective technique for your migraines.

Hunkering Down for Winter - Part I

My husband is not a native to the New England area so he is constantly observing our various nuances from an outsider's perspective. Lately, he has noticed again and again, a most common autumn phrase: "it's time to hunker down"; and alas, it is! In all honesty, we all know that fall is coming to an end and the cold winds of winter are creeping at our feet...

As the holidays and the official winter solstice approach, we enter into the last rush of the year before January brings its deep dark depths. According to the Chinese perspective, December 21st is actually the middle of winter, not the beginning. Just like the art of Chinese Medicine, the Chinese calendar is aligned with nature. What exactly does this mean? It means that winter has already begun! We can feel it in our bones, in the sharpness of the wind, in the pace of our energy, in the cold of our fingertips- take heed, winter is here!

And just like nature, we too should be slowing down, resting, going deep and simmering our bright lights. Winter is not the time to go go go. It is a time to nourish our adrenals, charge our batteries, warm our bellies, and yes, sleep more! So slow down, rest and go deep within yourselves. Do not be afraid to say "no" and stay home. In a world that is constantly on the move, pressuring itself to do more and more and more, winter becomes a necessity for your longevity and youthfulness. So this winter, hibernate like the bear, fly south like the birds (yes this includes Florida for you snowbirds) and preserve yourself like nature. If you want to avoid burn out and preserve your vitality of life then make winter a time for YOU!

**Check out next week's blog post where I share my top tips on nourishing yourself this winter to stay aligned with the season.

Dr. Deb Salazar is a Licensed Acupuncturist who specializes in Women's Health, Fertility and Difficult/Stubborn/Chronic/Recalcitrant disease. If you are interested in how Acupuncture, Herbs and Chinese Medicine can help you this winter call (508) 428-1288.

 

Got Neck Tension?

Forward posture, the position we are in while we're driving, cooking, texting or at the computer, could be taking it's toll on your health and well being. Aside from limited range of motion and chronic neck tension, forward posture could be contributing to headaches, lack of energy, jaw pain, vertigo and dizziness, and more.

Massage Therapist, Theresa Fallon, who has co-authored a book on Neck Techniques for massage, shares with us two quick and easy self-care techniques to help negate the effects of forward posture.

Stay tuned until the end for a surprise giveaway!