There is an epidemic of loneliness in this culture. Over the last decades, we have become accustomed to doing things on our own. Families don’t necessarily eat together anymore. At work, we don’t talk to our colleagues but check our messages instead. We seem too busy to meet our friends for lunch or coffee. The structures for looking out for each other – family or neighbourhood – have been disintegrating, and therefore a sense of connection and community has been getting lost. Today many people feel isolated and lonely.

Another reason for this wide-spread loneliness is the use of the social media that are supposed to bring us together, but in fact create more separation for many people. The online activity doesn’t meet our need for real sharing, connecting and relating to each other in a personal or intimate way. Many studies now have shown that high frequency use of social media has a detrimental effect on physical health and increases the risk of depression. In contrast, many studies confirm that a cut back on social media lead to a marked improvement in mood, a more positive outlook on life and decreased rates of depression and loneliness.

Loneliness and depression are associated with other negative emotions such as low self-esteem, self-judgement, and unworthiness. These feelings don’t only affect our emotional life, but influence our whole being including our physical health. If those negative emotions are long-lasting, they may cause chronic stress in the body and an over-activity of the sympathetic nervous system. Chronic stress may lead to physical impairment including the hormonal and immune system, and to low-grade inflammation in the body and chronic pain.

Love and intimacy on the other hand have healing influences on body, mind and spirit. There are many ways to connect to our friends, family and even to people we meet as we go on with our day: Smiling at someone, saying a friendly word, looking into someone’s eyes, holding a hand, giving a hug, being present and listening to someone … There is no doubt that connecting to another human being makes most people feel good, loved and appreciated. Moreover, those positive emotions lead to changes in the body including lower levels of the stress hormone cortisol, higher levels of serotonin, the ‘relaxing-hormone’ and improved immune function.

So in order to stay healthy, happy and balanced, we don’t only need healthy food, exercise and enough sleep. We also need connection to others. We need to feel loved. We want to belong. A sense of connection and belonging helps us to live a healthy life and to create healing in our lives.

How can we get there? How can we open our hearts to each other? How can we contribute to our own and someone else’s health and happiness?

A prerequisite to be present for another human being is to be in good contact with yourself. Whatever it takes for you to get there – meditation, Yoga, taking time in Nature, conscious breathing, drinking a cup of tea in silence… or all the above! When we are connected to ourselves, we are able to open our hearts to someone else.

So for this Christmas season … I encourage you to take time. Take a moment here and there. Breathe…! Listen to your own heart. – And then spread your love and Christmas Cheer! Merry Christmas to you and your families! Wishing you a healthy and happy 2020!

Today people have far more gut issues than when I first started my practice over a decade ago. It seems that many of my clients complain about (occasional) bloating, pain, irregular and/or irritable bowel. There are a number of reasons for this development: Increased toxicity in our environment and lower quality of foods compromise our gut health, and may increase food sensitivities.

Poor food choices such as eating refined carbohydrates, sugar and processed foods as well as taking antibiotics and other medications contribute to an unhealthy gut. Moreover, stress levels have risen in the last decade as many researches have proven. High stress affects gut bacteria, and is a contributing factor to the deterioration of our gut health and our well-being in general.

Every year there are new fad diets that come along with extensive media hype promoting certain foods or a new way of eating: Keto diet, Paleo diet, vegan diet … you name it! There is a lot of confusion about diets and how to eat, and lots of contradictory information out there. Whereas some of these diets may lead to weight loss and other health benefits, it is questionable if they present a balanced diet in the long run.

Growing up in Europe with strict but healthy eating habits, and being interested in an oriental approach to health, digestion and well-being, lead me to a certain understanding of a balanced diet and balanced eating. Healthy food should include complex carbohydrates (rice, millet, quinoa, whole grains), fresh vegetables and fruits, healthy fats and nuts, and exclude refined sugar and processed foods.

Besides, it is important to consider not only what we eat, but how we eat, and how we integrate eating in our lives. So I encourage you to cultivate good eating habits as a starting point – plus taking Reflexology (and Alexander Technique or Bach Remedies) for support and healing.

Here are some general simple tips to improve digestion:

• Eat at regular meal times. Don’t snack. Give the body time to digest.
• Don’t eat late in the evening. Allow at least 12 hours to fast before breakfast.
• Take time for your meals. Sit down, slow down and enjoy! Chew well!
• Cook and eat in a good atmosphere. Make your dinner table friendly and comfortable. Have light and positive conversations at meal time (if any).
• Avoid over-eating. Before you refill your plate… wait. Let your food settle first. You might reconsider. J
• Watch your cravings: We often crave food that is not good for us. Leave your food cravings for a few weeks. Experiment with other foods. Let your body find a balance.
• Eat with the seasons! Eat mostly locally grown food. Enjoy salads in the summer and hearty soups and stews in winter time.
• Eat a variety of foods! – Variety is key for a balanced diet.
• Reduce stress with meditation, moderate exercise, yoga and restful sleep!

In my practice, I use Reflexology to address gut issues, and I include Alexander Technique and Bach Flower Remedies as needed:

Reflexology has shown to be of tremendous help for many people who suffer from gut issues. Reflexology treatments support healing capabilities in the body and lead to symptom relief (less bloating, cramping, pain, irregular bowels). Reflexology works through the touch of the feet where the structures and organs of the body are reflected. By stimulation certain zones of the feet, corresponding areas in the body are affected which creates more balance. For digestive issues, the digestive tract as well as the lymphatic system are addressed. Balancing techniques are applied to calm the nervous system to assist in lowering stress levels.

The Alexander Technique may be helpful for digestive issues, especially when the body is slouched and bent over. Then organs including the intestines and colon are squashed and cannot do their job properly. By realigning the body and improving postural habits, organs get more space and work better. Working with mind and body in this method teaches skill to cope better with everyday stresses which often has a direct positive effect on gut health.

I include Bach Flower Remedies when emotional issues need to be addressed. Digestive problems may occur because of over-eating or emotional eating. It may be difficult to change habits and certain emotions may come up because of difficult changes. High stress may be a contributing factor, and Bach Remedies assist in reducing stress levels. Bach Remedies help to support all these underlying issues to gently restore emotional balance.

Let me know, if you have any questions! I am happy to talk to you! Please contact me via email heike@balanceartsstudio.com or text/call 778.245.1750

Note: Please be advised that the health tips are not meant to replace medical treatments. If you suffer from an illness or disease and your symptoms are severe, please seek medical assistance

Right at this moment… check in with yourself.

What do you notice?

Are you rushed? Do you feel tensed? Are you holding certain parts of your body?

Where in the body do you feel tension? What emotions are running through you?

What stops you from feeling easy in your body and mind?

We are often caught in fight/flight/freeze mode. The demands of daily life are challenging. We are stressed in our mind and tensed in our body. Minds and bodies are fixed.

Our bodies feels tight, not free. Contracted, not open.

We feel down, not up. Our energy is blocked, not flowing…

Many aches and pains in the body derive from this reactivity in ourselves. We often react to what is going on around us in habitual and limited ways. We might not be aware that. We might say we have back pain or a shoulder ache… But the root of this problem may be related to our reactivity.

Fortunately, we possess the ability to change. If we learn to check in with ourselves and develop more awareness, we enhance our capability to respond wisely to stimuli around us. This way we refine our experience and choose our responses.

The Alexander Technique is a practical way to learn just that. And we can practice right here and now. For a change to happen we need to stop or pause for a moment. Taking time and opening the senses to what is going on is essential. So check in with yourself again:

Notice your breathing… Are you holding your breath? Allow yourself to easily breathe in and out. Be with your breathing for a moment.

Now go with your attention to the place of support. Let your feet release into the floor. Notice your sitting bones and let your body weight release into the chair.

Go with your attention to your hands. Let your palms soften. Allow your shoulders to rest.

Be aware of the space all around you… The space above your head, behind you, on the left and right side and in front of you. Allow yourself to expand into the space.

Listen… Whatever you hear, just let the sound in.

See … Soften your eyes and just receive what you see.

Checking in with yourself regularly is rewarding. It allows you to stay in touch with yourself. It enables you to find more calm and balance. It helps you to develop a refined responsiveness to life and life’s demands, and it to grow more resilience for difficult times!

What is Reflexology?

Reflexology is a natural therapeutic method that promotes self-healing power in the body. It helps to alleviate pain, relieve tension and support the body’s function optimally.

How does it work?

Reflexology works with the structures and functions of the human body through touch of the feet. In the reflex zones of the feet all parts and organs of the human body are reflected. When certain reflex zones are stimulated by the therapist’s touch, it affects the corresponding regions in the body. This provides balance and regulates the functions of organs and tissues.

Why choosing Reflexology?

Reflexology is non-invasive. By working with the feet (or hands/ears), issues in the entire is body are addressed. Reflexology is very cost-effective and an effective form of preventive health care. Besides you only have to remove shoes and socks for a treatment which is appealing for many clients.

Is Reflexology covered by insurance?

Yes, Reflexology is covered by some insurances including Manulife, Sun Life, Cooperation or Blue Cross. Please check your individual insurance plan to make sure.

How long is a typical Reflexology session?

One session is usually 40 – 50 minutes long. For children 30 minute treatment is sufficient.

Is my Reflexology Practitioner registered?

Make sure your practitioner is a Registered Canadian Reflexology Therapist, RCRT. It is a federally trademark designation for approved therapists of RAC, the Reflexology Association of Canada.

What is RAC?

The Reflexology Association of Canada has been in existence since 1976. It is the largest Reflexology association in North America and has members all across Canada. RAC raises awareness of the benefits of reflexology in Canada and globally.

What does RAC provide?

The Reflexology Association of Canada meets a high level of competency through a professional level of training, sets high standards for professional members and offers continued professional development.

What is World Reflexology Week?

WRW takes place annually the last full week of September. It aims to promote Reflexology and its health benefits. Reflexology practitioner around the globe organize events and activities to raise greater public awareness.

Most of us spend many hours sitting each day. We may not be able to change the amount of time we are sitting, if we have a sedentary job, or if we cannot move as much as we get older… But what we can change is the way we are sitting!

Do you ever put attention to your body as you are sitting at your desk or dinner table? Are you aware of your habits? Do you cross your legs? Do you have your heels off the floor? Do you round your shoulders or jut your head forward? You may not know… and the truth is many people have a lot of those habits.

Habitual movement patterns in our body often interfere with ease and freedom of movement. When you observe young children you see that they move freely without much tension. Over a life time, many people have lost that quality of movement. The Alexander Technique is a method to recover this ease.

You can start to recover this ease right now as you are reading this blog:

Notice your sitting bones on your chair. You may need to scooch to the front of the seat to get a sense of these bones. They are large swellings on the bottom part of the ischium, a part of the pelvis. If you don’t know where they are you can palpate them with your fingers. Are you sitting more on the right one or the left? Shift your weight to the right one, then the left and then try to distribute your weight evenly between the two.

Then place your feet flat on the floor. Notice the heels, the balls and the toes of your feet easing into the floor. Allow the weight to travel down the lower legs through the feet into the floor.

Please note, that these are mental directions. We ask our body to respond to our thinking. No physical activity is needed for this change to happen – only the activity in the mind.

Where are your arms? Well, you may hold a device right now… Or you may hold your arms at your side which is very common. Now allow them to hang on each side of your body without holding them. Be aware of the length of your arms all the way from the shoulder down to your fingertips. Then let the hands be resting on your thighs. Let the weight of your arms travel down into your hands. Let the hands be fully supported by the thighs. Do you notice how your shoulders are dropping?

Notice your breathing for a moment. Just observe the movement of breath in your body as you are inhaling and exhaling. Observing the breath may deepen it. Stay with your breathing just for a little moment.

Now think up along your spine. How far up does the spine go? Your spine ends on the height of your ears. Yes, that’s right that far up! Just for a moment, place your index fingers in front of your ears. Just imagine a line between those two spots. Half way is where we find the head joint, the so-called sub-occipital joint. Just nod your head a little tiny bit, and you have a sense where the head is connected to the spine.

Allowing the head to easily balance on the spine is important for the balance in your whole body. For now, just think of the space above the head, and allow your head to float towards the ceiling line in the room. We call this direction “forward and up” in the Alexander Technique. It is a tricky one… and it is the key in this work.

Are you curious now? – Don’t hesitate to contact us to find out more about this method!

There is much confusion as to how the Bach Flower Remedies are taken. I often hear that people take the remedies without really knowing how. So the remedies may work, but they could work far better with the knowledge of how to take them according to Dr. Edward Bach, the founder of the Bach Remedies system. There are several ways to take them and Dr. Bach was very specific. The Bach Centre in the UK and trained Bach Remedies Practitioner, BFRP, are following these guidelines which have shown to be most effective.

The Water Glass Method

For short-term moods and problems, put 2 drops of each selected remedy in a glass of water. If you use Rescue Remedy, use 4 drops instead of 2. Sip as often as required until relief is obtained. You can use this method also for long-term issues. Then make sure, you sip at least 4 times a day – and keep the glass in the fridge or make up a fresh glass every day.

Mixing Bottle

For long-term issues, it is recommended to make up a treatment bottle. This is cheaper and will make your precious stock remedies go further. To prepare a personal blend you need to get a 30 ml dropper bottle. You fill it with spring water and add 2 drops of each chosen remedy – for Rescue Remedy 4 drops. You can add up to 6 – 7 remedies in one bottle. For preservation, you may add a teaspoon of brandy. If you don’t want to use brandy, the bottle has to be stored in the fridge.

Dosage: You take 4 drops 4 times a day minimum directly on the tongue. Ideally first thing in the morning, at lunch time and dinner time and before going to bed. That is easy to remember. If you are going through a crisis, you can take the remedy more often. The frequency is what makes it more effective (not larger quantities).

Direct on the tongue

You can also take the remedies ‘neat’ without diluting them. This is the most expensive way to take the remedies and tastes strongly of brandy (unless you are using stock bottles with glycerin). Again it is 2 drops directly on the tongue, and 4 drops if you use Rescue Remedy. It is not recommended to use them directly from the stock bottle, but it is just as effective. Take them at least four times a day, and more often when needed.

The Bach Flower Remedies is a self-help system. You cannot do harm to yourself, even if you don’t follow those guidelines or take remedies that may not be appropriate for you. If you have any questions, please contact Heike Walker, BFRP, or any other Bach Foundation Registered Practitioner that is listed in the international registrar.

Join us for the annual VITALITY Health and Wellness Expo in White Rock on Sunday, April 7, 2019, 1 – 4 pm. This is a free public event with 20+ booths provided by the community’s health practitioners – including Balance Arts Studio!

The expo features nine short, informative presentations by White Rock and South Surrey health and wellness professions. Balance Arts Studio offers a seminar with the topic “What is Good Posture? – an Alexander Technique approach”. Don’t miss on this event!

Our bodies are naturally capable to recycle and eliminate toxins on an ongoing basis. When our body’s elimination system is compromised and sluggish, waste and toxins can build up and create imbalances in the body. Gathered toxins clog our system, force our bodies to spend more energy to simply function and pave the way for diseases. Then natural functions of our lungs, colon, lymphatic system, kidneys, skin and liver don’t work as efficiently and our natural way of cleansing is interfered with. This may cause health problems such as fatigue, poor concentration, sleep problems, digestive troubles, headaches, chronic pain, hormonal dysfunction, allergies, low immunity or recurrent flu viruses.

The Skin is our largest organ for detoxification

There are many ways to help the body detoxify and cleanse, ranging from colon cleansing, heavy metal detoxification, dietary restrictions, intake of supplements and herbs – and dry skin brushing! Believe it or not, your skin is responsible for a quarter of the elimination of toxins. This is what makes dry skin brushing so effective! Besides dry skin brushing is simple, it feels good, and it is invigorating, too!

Dry Skin Brushing promotes the Lymphatic Flow

Dry skin brushing stimulates the lymphatic system (connected to your immune system). The lymphatic system plays an important role in cleansing the body and is our personal waste disposal system. It is probably one of the most overlooked system of the body. However, efficient lymphatic circulation is absolutely vital to both prevention of illness and general health and well-being. The lymphatic system is a network of vessels that transport metabolic waste and molecules to be eliminated by the lymphatic organs (spleen, thymus gland, lymph nodes and tonsils) and other organs (kidney, liver). Dry skin brushing assists this very function and helps to enhance detoxification via the skin.

How to do Dry Skin Brushing?

Dry skin brushing takes less than 5 minutes and is best done in the morning before you take a shower. Take a natural bristle brush. It is very important to take a brush with natural fibers (not synthetic ones) available in health food stores. Brush the skin of your entire body. Start at your feet and work in circular motion or in little strokes toward your heart. Then work from your hands towards your heart in the same manner. Take care as you brush over more sensitive areas. Repeat daily!

The Bach Flower Remedies is a self-help system that helps to gently and effectively restore emotional balance. The remedies are particular helpful in times of stress and high demands. They are suitable for all ages, even for pregnant women, babies and the elderly. It is safe to select the remedies on your own. However, it might be helpful to get professional advice by a registered Bach Foundation practitioner, BFRP, especially if you get started or if you are in a crisis and difficult situation.

I am often asked about how to choose the remedies. So here is some clarification:

You can choose the remedies on your own using a free online questionnaire. Even though the questionnaire doesn’t reflect all aspects of the remedies, it can give you a first idea what remedies might be helpful at the moment.

The other option is to choose the remedies on your own asking yourself questions. Think about how you feel at the moment. These questions might be helpful:

• What is bothering you right now and how does it make you feel?
• How do you feel in your relationship/marriage? At work? With your friends/family?
• What would you like to change?
• What stops you from changing it? How does it make you feel?

Consult the list of remedies and see which ones best match your current feelings. You might be in a process of change, and it is hard for you to adjust (Walnut). You might tend to be a daydreamer and feel ungrounded or lack concentration (Clematis). Or you might feel overwhelmed by your responsibilities at the moment (Elm).

If you have a physical complaint, how does it affect you emotionally? Do you feel frustrated (Impatiens), resentful (Willow) or discouraged (Gentian) about the condition?Again, look through the list of remedies and find those that match your feelings and emotions.It might be difficult to just go by the remedy list. You find more information about the remedies on the Bach Centre website.

You can select up to 6 or 7 different remedies. It is best to narrow it down to only those remedies you really need. Then the remedies are most effective. However, if there is a remedy in the bottle you don’t need, it won’t do harm and it certainly won’t make things worse.

If you are unsure and if you would like some support in selecting the remedies, it may be helpful to have a consultation with a Bach Foundation Remedies Practitioner, BFRP. Bach Practitioners are teachers and advisers, and guide you to the remedies that assist you with your issues. Talking to a BFRP and sharing your experience might increase your awareness of issues and difficulties going on in your life. In a consultation you learn about the remedies, so you will be able to use them with more confidence!

Whether you try to lose weight, change your diet, start a new exercise regime or alter a sleep schedule … changing your habits towards better health and well-being is challenging!

I asked some of my clients about their New Year’s goals over the last few days. Some responded that they never come up with a resolution, because they know they cannot keep it up anyway. Others are very clear and motivated with their health goals. For example, they peel themselves out of bed at 5 am in the morning to get their fitness exercise done before work… Sounds a little harsh to me!

Maybe these two extremes are two sides of the same coin!

Many people are out of touch with their body. Whether they are a couch potato – or follow a tough exercise regime, whether they keep eating their sugar-loaded desserts – or stick to a restricted diet plan, whether they give in and leave things as they are – or try to fight and control their body… All these strategies may have one thing in common: Listening to their body’s needs and bringing kind attention to themselves is not part of their experience.

Maybe this is why it is so hard to stick to a new (health) goal. There is one important piece missing which is the connection to yourself and your body. When it comes to changing habits like getting in shape or losing some pounds, many people start off the process by judging and being hard on themselves. Negative self-talk is very common. “I am too lazy” or “I have always been a bit chubby…” Often there are feelings of shame or guilt involved. – Who chooses to be in touch with that voluntarily? So either you avoid it altogether … or you fight your body having a determination and discipline, an “iron will”, to make that change happen. Often you cannot keep this up for too long.

I suggest that lasting change comes from another place – a place of calm, openness and kindliness.

It is hard to find this place in the hustle and bustle of life. You have to make time and space for it. Some people find this space on their walks in the forest, others in meditation or others while blowing glass. For some people it is helpful to find guidance in an Alexander session, a Reflexology treatment or with a meditation teacher. You need to be quiet to be able to listen to your body.

We can start right here and now to get quiet and connected:

Open your senses. Get still for a moment and listen to the sounds around you. Be aware of your breathing. Just witness the movement of your breaths for a moment.

Let your shoulders drop and the palms of your hands soften.

Let your feet rest on the floor. Notice your sitting bones on the chair (if you are sitting) and then notice your whole length form the sitting bones to the top of your head. (If you are standing, notice the length from the feet to the top of your head.)

Look away from the screen for a moment. Let your eyes soften. Allow time to pass. Rest in stillness for a moment. Be awake and present! Let your senses be awake!

Being in touch with your body is simple. It just needs a little shift in perception. You pay attention to your body. You open your senses. Staying in touch with the body and listening to its needs may be the way to create lasting changes towards better health and well-being. Here are some more strategies that may be helpful:

• Slow down and practice deep breathing.

• Eat mindfully: Take time for your meals. Sit down. Eat slowly. Let time pass before you take the next helping. (And you may not need it.) Listen to your needs.

• Find an exercise that you like. Because your friend is a runner, doesn’t mean it is good for you. You may enjoy going for walks and/or practicing yoga. Stick to your individual exercise program. What is realistic for you?

• Follow your exercise routine, but don’t be hard on yourself. Watch how you talk to yourself. Stay positive! Talk to you as you were talking to a good friend! Be kind to yourself!

• Observe yourself and be curious about your body’s signals. It is nice out and you feel like going for a walk? Follow up! You are tired? Have a little nap or Constructive Lie-down. Find ways to include your body’s needs in your daily life!

• Take time to care for yourself every day! Have a bath, go for a walk or meditate! Eat healthy nutritious food, move your body and take time to rest and recover!

• Be present! Pay attention to your body. Trust the innate wisdom of your body!

“Do you pay regular visits to yourself?”

Rumi

I like this quote, because it simply reminds us to take time for ourselves. When we pause our activities and get quiet, we are likely to remember what is important. This may change the course of the day or – if we do it often enough – the course of our lives!

Pausing puts things into perspective.

When we stop our continuous activities, we have a chance to connect to our physical body.

In daily life, it is easy to leave our body. Our mind is often focused on the activity we are performing. Or our mind is elsewhere and wandering: organizing in our head, worrying about our loved ones, creating our to-do or shopping lists … or worse, being caught in negative self-talk.

The more stress we have the faster we go, and this again may draw us away from our body. We have a strong conditioning in this society to be disembodied and disconnected from ourselves. This habit of leaving our body is even stronger when we are emotionally distressed or go through difficulties.

We live in a “comfort culture” which means that pain and discomfort is avoided. Unpleasant feelings, emotions or sensations are often not accepted as part of life. Instead people tend to suppress unpleasant experiences. We pay a high price for this: Resisting our experience leads to disconnecting from our body, mind and spirit.

Pushing away experience may be a contributing factor in many conditions such as chronic fatigue or chronic pain – and it simply doesn’t allow us to live our lives happily!

Being out of touch with our body has many expressions: We overwork. We push through a work-out at the gym. We rigorously work off our to-do lists. We force ourselves to get this last thing done… When we are out of touch with our body, we lose our connection to our emotions and spirit. Life gets flat. We lose motivation. We don’t have fun. Life loses its juice!

So getting in touch with our body and reading its signals is essential for a well-balanced life and it may be a portal to healing and well-being. There are many ways to make that shift. They all involve to take time for ourselves. I encourage you to find ways that work for you. It may be allowing time for an Alexander Active Rest, meditating, taking time for reading or writing, making music, spending time in nature or simply watching the clouds go by …

Alexander Technique, Reflexology and Bach Remedies may all be helpful on your journey of reconnecting to your mind, body and spirit!

Your immune system is intrinsically linked to your stress levels.

We may notice that stress levels result in physical symptoms such as tight necks or shoulders. However, we may not realize that stressful situations may trigger an increase in stress hormones in your body. Increased stress hormones affect our body’s immunity and increase its vulnerability to infections and disease.

Stress response is necessary

Stress hormones are helpful in acute situations. Our built-in response to stress, the so-called ‘fight or flight’ response, has been evolved to secure our survival. It was useful to fight or run away when threatened. It still is useful in acute situations, e.g. if a small child runs onto the street without looking, we want to immediately run after it. Or if we have an exam or job interview coming up, stress hormones provide us with extra energy that we need to perform best. In emergency situations our stress response serves us.

Chronic stress affects us physically and mentally

In modern life many people experience chronic stress: Instead of coming back to a relaxed state after an emergency situation, we remain in a prolonged fight-or-flight state. Stressors such as stress at work, frequent use of digital devices or constant exposure to (negative) news affect us physically and mentally. Stress hormones stay elevated and interfere with natural functions such as breathing, digestion and circulation. Chronic stress increase the risk of heart disease, lead the way to digestive issues, lower our immune function or leave us more vulnerable to anxiety and depression.

Stress lowers immunity function and hampers the ability to stay healthy

The chemical reactions caused by stressful situations or ongoing stress results in an increase of the stress hormone cortisol. This can result in reduced white blood cells needed to produce antibodies to fight off invading bacteria, viruses and other pathogens. The body is more susceptible to colds, flus and other infections or diseases. Furthermore, dysregulations in the immune system may create chronic inflammation that harms tissues and cells. Long-term inflammation can possibly lead to arthritis, asthma, allergies or inflammatory bowel disease.

Managing stress and finding a balance in life is essential for good health

We cannot avoid stress, but we can learn how to respond to stress differently. In order to do that we have to increase our awareness. Developing strategies and practices that help us to shift from our reactive patterns (fight or flight response) to a more relaxed response (rest and digest state) is vital. Creating times to regularly nourish ourselves and becoming aware of our reactions to stress is a helpful step in managing our stress.

Strategies to reduce stress and boost immune system

Find some practices that work for you to decrease stress hormones in your body such as practicing yoga, meditation, going for a daily walk or keeping a gratitude journal! Both Alexander Technique and Reflexology are also effective ways to reduce stress, find better balance and improve health. If you don’t know the Alexander Technique why don’t you start with trying out the “Constructive Rest” by following this link … Here are some other strategies to strengthen your immune system:

SPENDING TIME IN NATURE

Make it a habit to spend more time in nature. Go for walks, even in the rain – just get some good gear to stay dry. Exercise outside instead of going to the gym. Have meals outside in the sunshine. Exposure to nature not only makes you feel better emotionally, it also contributes to your physical well-being. Research has shown that spending time in nature helps to reduce blood pressure, heart rate and the production of stress hormones.

EATING HEALTHY DIET

While eating well is important all year round, it is especially important during the fall and winter. Eat a diet full of nutrient-rich whole foods, including fresh fruit, vegetables, whole grains and legumes. Include garlic in your diet: Garlic antimicrobial and antiviral properties that are useful in battling common colds. Avoid processed and fatty foods. Reduce pasta, white bread and sugar.

Do you know?

Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of about two cans of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours. In contrast, the ingestion of complex carbohydrates has no effect on the immune system.

GETTING ENOUGH SLEEP

Sleep is the best medicine! Most adults stay at their healthiest getting 7 – 8 hours of sleep a night. Research has shown that infection-fighting antibodies and cells are reduced with sleep deprivation. People who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus. Lack of sleep can also affect how fast you recover, if you do get sick.

EXERCISE

Exercise to boost your immune system! Make your workout a daily habit. You don’t have to run a marathon to benefit from exercising, moderation is the key. If you are healthy, it is recommended to exercise 30 minutes daily or 150 minutes per week. Moderate activity such as brisk walking, bicycling, running, swimming or a simple exercise routine is ideal.

Note: Please be advised that these tips are not meant to replace medical treatments. If you suffer from an illness or disease and your symptoms are severe, please seek medical assistance

Discover here what remedies support you in getting back into a routine:

AGRIMONY: This remedy might be helpful for those who spend the summer partying, drinking alcohol and having a lot of fun. Even though it seems pleasurable, some people hide their true emotions behind a joyful and humorous façade. The remedy can bring calm and more insight and helps to integrate our experiences (also painful ones). So this remedy supports to connect deeper to oneself and to set goals for the new routine or beginning.

CHICORY: Did you spend the summer organizing BBQs, having your friends or family over or taking care of your grandchildren? Did it feel a bit much at times? Then this remedy might be very helpful for you! Chicory is indicated when we lose our individuality; we are more aware of other people’s needs than our own. Taking this remedy helps us to identify our own needs better which helps us transition into a routine that serves ourselves!

CLEMATIS: Are you confused or disoriented after the summer? Are you dreamy, sometimes not fully awake in the present? Clematis helps to ‘come down to earth’ and take responsibility for ourselves (instead of escaping into the future or into fantasies). It assists in leading our thoughts into this reality which is helpful if we want to get into a routine.

GENTIAN: This remedy is for those who easily get discouraged. You may start a new exercise routine or sleeping schedule, but then you ‘fall off the wagon’ for a few days and you feel discouraged or disheartened. Gentian helps you to keep going and bring you understanding and encouragement.

HORNBEAM: Are you lacking motivation to get back into a routine? It feels kind of comfortable and easy at the moment and you miss the drive to change it? Then Hornbeam is the remedy for you as it helps to strengthens you, provides determination and gives you the energy to get going!

LARCH: Do you have a plan for a routine, but even before starting you think it won’t work out?  Larch is the remedy that helps those who temporarily have a lack of self-confidence and expect failure. This leads them to not even try or make the effort to succeed. Larch brings to your awareness that you are a great deal more capable than it appears!

ROCK WATER: Do you strive for perfection? Do you want to be a model for others when embarking on a new exercise routine? Are you hard on yourself? Rock Water is for those who are very strict in their way of living and deny themselves the joy and pleasures of life. This remedy helps them to be more flexible and open, so their drive doesn’t turn against themselves.

There might other remedies that would apply to your individual situation. Go here for a full list of remedies. If you are not sure what remedies you need, you may want to book a Bach Remedy consultation. In a session you share your personal situation and the practitioner makes suggestion what remedies might be helpful. You also learn about different aspects of the remedies, so over time it is easier to find the appropriate remedies for yourself.

So the first weeks in September seem to be a big shift for many (not only for parents getting their children back to school.) Similar to the beginning of the new year, I hear my clients talk about getting back to eating healthier, drinking less alcohol, going back to the gym, resuming yoga or pilates classes and getting into a more regular routine altogether. Here are a few tips to help you get into the swing of things:

1. Renew your exercise commitments: Whatever your commitments are, make sure you follow up. Put the classes or gym time in your day timer, planner or phone. Pay attention to how you talk to yourself: “I WILL go to the gym on Mondays and Thursdays.” (Don’t wait for your motivation to occur, you will just do it.) Get your running shoes or gym wear ready before you go to bed. Find an exercise partner to go with. Make it fun!

2. Improve your eating habits: Reduce coffee intake and limit your alcohol consumption. Reduce sugar and refined carbohydrates (white flour, processed food, white sugar products). Prepare your breakfast the night before. Make your packed lunches ahead of time and store them in the fridge ready to go. Try new delicious healthy recipes – and enjoy your healthy choices!

3. Find nourishing sleep: Ease the transition from wake time to sleep time with a period of relaxing activities at least one hour before bed. Take a bath, read a book, practice relaxation, meditation or Alexander Technique Constructive Rest. Avoid stressful, stimulating activities—doing work or discussing emotional issues. Avoid screen time before going to sleep. Aim for 7 – 9 hours a night and keep a consistent sleep schedule!

Right at this moment, turn your attention to your breathing.

What do you notice? Are you breathing freely? Does it feel restricted?

Do you hold your breath? Is your breath shallow and rapid?

Where do you notice the breathing in the body?

Do you notice it in the chest? The shoulders? Is the belly moving?

We interfere with our natural breathing

We are sometimes told “to take a deep breath”. But the act of “taking” interferes with our natural breathing rhythm. Instead we can restart our breathing cycle on an exhalation. Once you have exhaled fully, the new breath arrives on its own, without effort or force.

What body parts are involved?

The diaphragm the most essential breathing muscle. It is located between your chest and abdomen and moves downward on inhalation as our lungs fill with air. This pushes the organs down and you see the belly moving outwards. On exhalation it moves back up and gets to its dome-shape.

The body is three-dimensional as is the movement of the breath.

The ribs play an important role in breathing as well. They are wonderfully mobile bones, having joints at one end (attached to the spine) and cartilage on the other (attached to the breast bone). When we inhale the ribs move up and out, when we exhale they move back down and in. We are aiming for a full mobility of the rib movement! The muscles in between the ribs (intercostal muscles) are involved in the breathing process; we want them free – not tensed!

The torso changes shape with every breath.

If the body is free and open, breathing occurs naturally. You may have seen the expansion of the rib cage in breathing in babies (or in pets). We are born with that coordination, however, over a life time have developed habitual tensions that restrict natural breathing. We unconsciously interfere with our natural rhythm of breathing.

Our breathing is interconnected with how we use our body and how we move.

Breathing patterns reflect how we feel and what we think. If we are anxious, our breathing gets shorter. Especially under stress, breathing becomes shallow and more rapid and we have a tendency to hold our breath. Excessive tension in the body makes it difficult to breathe deeply and fully.

Poor breathing may lead to poor health.

When the breath is held or restricted, the ribcage is fixed and the back is tight. The chest and shoulders may lift to compensate for immobile ribs. Poor breathing often goes with a fixed jaw, clenched teeth and a rigid neck. It compromises the balance in our body and may be a contributing factor to stress and anxiety levels, high blood pressure, respiratory disorders, headaches, chronic pain, tiredness or heart disease.

Breathe!

Bring your attention to your body and sit upright on your chair. Place your feet flat on the floor and release the weight of your legs and feet into the floor. Notice your sit bones and let the weight of your body release through the sit bones into the chair.

Think up along the spine and let your head balance on your spine.

Notice the space behind you. Allow your back to be long and wide.

Notice your breathing as you inhale and exhale through your nose.

Be aware of your ribcage and the abdomen expanding as you inhale and returning to its shape as you exhale.

As you inhale, just simply be aware that you are inhaling. As you exhale, just simply be aware that you are exhaling.

Now allow a very full and easy exhale the next time. There might be a little pause after the exhale.

Then you may notice a full inhale. It occurs naturally. It is spontaneous and fresh!

Bring attention to your breathing cycle in this way for a moment. Notice how your breathing deepens.