Part 3: Ayurvedic Self Care for Cold and Flu Season

Welcome to Part 3 of Ayurvedic Self Care for Cold and Flu Season. In Part I I discussed some self-care practices to build into your morning routine and in Part 2 I shared some evening self-care practices for better sleep. In Part 3, I wanted to share a practice I will be participating in and I invite you to join me.

In October I will be participating in a Digestive Reset program by one of my teachers, Mona Warner who is an Ayurvedic counsellor and yoga therapist. When the season and weather changes, it is an ideal time to do a digestive reset. Fall is becoming cooler, we are likely to feel less grounded and this can impact our nervous system and gut which can lead to decreased immunity and onset of cold and flu.

The benefits of doing a digestive reset  include, better digestion, more energy, more clarity, better sleep and feeling better overall.

If you would like to join me this October I will create a Facebook group so we can hold each other accountable and be there to support each other. The program  is a 9 day, self-guided, online program. The program includes educational videos explaining why a digestive reset is important, an e-book with recipes, shopping list and how do the reset. In October there will be live Q&A dates with Mona as well as access to the video of the calls. The cost is $75. You can purchase the program and find more on her website.

I will begin the Digestive Reset program on October 10, 2018. I hope you’ll join me!

Stay tuned for my next post on Toilet Meditation!

 

 

 

Part 1: Ayurvedic Self-Care for Cold and Flu Season

This blog is the first of a 3 part series on Ayurvedic self-care practices you can build into your routine for better health. In part 1 you will find morning self-care practices you can start building in your daily routine. Part 2 will discuss evening routines for a better sleep. Part 3 will have details for digestive reset program that I am participating in this Fall and I will invite you to join me.

This year it felt like Mother Nature flipped a switch and the weather changed from the hot humid summer to a cool brisk Fall. When the seasons change we are at risk for lowered immune function. I see people all around me getting colds already.

As a student and later as I began my first career as a classroom teacher I would get sinus infections like clockwork as the seasons changed. It wasn’t until I began a regular yoga practice that my nervous system started to become better regulated and my immune system became stronger and the infections stopped.

That is not to say I haven’t periodically come down with the flu or felt under the weather. As I delve deeper into my yoga therapy studies for the C-IAYT certification, I have started some new routines based on Ayurvedic science. Ayurveda is the sister science to yoga that developed thousands years ago. It is based on the belief that health and wellness depends on the balance between mind, body and spirit. Its main goal is to promote good health, not fight disease. This is a proactive approach that we can assimilate into our routines which becomes an ongoing self-care practice or lifestyle, rather than an antidote you receive in order to fix a problem. As a part of my daily routine I have started to implement some new practices. As I begin to find ease in my routine I will continue to add more and more.

Why is a daily routine so important? Without going too deeply into it, our doshas, or qualities that are inherently in us, influence our body-minds and environments in a particular way throughout the day. When we can align with the natural rhythms of the day and the natural rhythms of our body, we promote optimal health. Starting with our morning routine is a great way to begin because it sets the stage for how our day unfolds.

Our bodies naturally work to clear out excess toxins while we sleep. This is why having a full nights sleep is so important. These toxins find their way into our colon and skin which is why personal hygiene needs to be taken care in the morning. First thing when you wake up drink warm water with a squeeze of lemon, followed by elimination. My friend Shelly Prosko, a physio/yoga therapist designed a toilet mediation which I will share in a separate post.

Here are a few things you can build into your morning routine (choose 1 or 2 things then add more later). The key is to be able to create more ease and not feel overwhelmed by a to do list of things.

  1. For your Mouth:
    • Gargle: use sea salt and warm water for a sore throat or to clear the throat of potential infections. To reduce soreness or dryness use sesame oil. To reduce inflammation of the oral tissue use milk.
    • Scrape your tongue with tongue scraper or spoon: it removes accumulations from the tongue and stimulates the fire quality (that we need for energy and digestion). Rinse the mouth after to clear any residue.
    • Brush teeth: astringent, bitter or pungent tooth powder or paste are used to keep the gum tissue firm.
    • Oil pulling: the state of the mouth is thought to reflect the state of the entire gastrointestinal tract. Lubrication is of the utmost importance for a well-functioning digestive system, especially for elimination. Take tablespoon of oil (sesame for fall/winter, coconut for summer) and swish it in the mouth for 2 to 10 minutes. When I started 30 seconds was the most I could handle. It helps to strengthen gums, teeth and tongue. Reduces dryness of the lips and tongue and helps to promote elimination.
  2. For your Eyes:
    • To freshen the eyes, rinse with cool clean water or organic rose water (hydrosol).
  3. For your Nose:
    • Neti: this is my favourite part of my morning routine. This is a technique used to clean the nasal passages using sea salt, water and a neti pot. It is great to clear excess mucus from the nasal passages and sinuses. It reduces the build-up of allergens, dust and other debris in the nasal passages and promotes clear and easy nasal breathing.
    • Nasal Oleation: oiling the nasal passages helps keep them lubricated and nourished and prevents dryness. It is especially important with environmental sensitivities like animal dander and pollen. Use 2-4 drops of plain oil like sesame or coconut in your palm. Rub your pinky finger in the oil and gently swirl in your nostrils.
  4. For your Skin:
    • Dry brush: using a raw silk glove or a brush specifically designed for the body, gently brush the skin to remove any dry skin and promote lymphatic circulation. Depending on your need, it may be done daily, weekly or monthly. Brush gently over your face and genitals. Long strokes over the long bones, and circle strokes over the joints.
    • Self oil massage: a technique used to nourish and protect the skin, harmonizes the flow of energy and promotes circulation and soothes the nervous system. Depending on your need, oil massage may be done daily, weekly or monthly. Use sesame, sweet almond or jojoba for Fall/Winter. Use similar strokes to the dry brushing. Sit and breathe for a few minutes while the oil is absorbed by the skin. The skin is a very important organ of digestion therefore using organic cold pressed oil is recommended. From an Ayurvedic view, you would only put on your skin what you would put in your mouth.
    • Shower or Bath: after self oiling, a bath or shower is taken to remove excess oil before getting dressed. They are also invigorating, refreshing and release negative energy. Soap can be used for the arm pits and groin area. The remainder of the body is simply rinsed – unless there is dirt of course. Too much soap removes the natural oils that maintain the health and strength of the skin.
    • Sweat: the skin benefits from sweating daily. A little perspiration beneath the arms and at the low back – about 50% of one’s capacity. This can be done by going for a brisk walk or visiting a sauna. The intention is to liquefy any toxins and allow it to release through the open pores.
  5. For your Ears:
    • To keep the auditory passages from drying, we put a few drops of oil (sesame or coconut) into the ears by either putting oil on the pinky fingers and rotating them around the aperture or using a dropper to put 2-3 drops of oil into the ear canals. You can also oil the outer architecture of the ears if you like.

I invite you to pick one or two things to incorporate into your daily routine this week and let me know how it goes. Stay tuned for my next post on evening routines and bed time hygiene.

Happy exploring!

Source: Mona Warner, Ayurvedic counsellor, Janati Yoga

Pain and Healing – Part IV

 

Today I am reviewing the session with Dr. Tracy Jackson to discusses opioid addiction and pain. She says that anyone who experiences addiction feels a sense of isolation, feelings of failure or a need to be put their dependency in a positive light. They feel stigmatized.

When we are in pain, we are under psychological and physical duress. Our sympathetic nervous system, also known as our fight or flight system is stressed.

A big piece of the puzzle about pain is unpacking assumptions. The first and foremost is that the experience of pain can be different for everyone. Second, often times, patients are not in the doctors office long enough communicate and to be heard. You have your 10 or 15 minutes and are given medication of your symptoms. Having to go back to the doctors multiple times is inefficient and unhelpful. Third, there is little in the way of pain education in medical school. Doctors are not well versed in understanding pain.

So a part of this conference that I attended and what I am hoping to impart to you, the reader, is to empower you to understand what is going on in your body. What we do is not complicated, we just do it often, over and over again. This means we can re-train our bodies and our minds! We are incredibly resilient and the results are durable. yay! Experiencing a reduction in pain mean it can be long term (hope!) (yay!) (double yay!)

Medicine ads tell us to take this drug or that drug to keep going and enjoy life but this doesn’t address the issue or the innate intelligence of our body. While medicine can be life saving short term – it should be temporary while you learn how to retrain your body. Research findings tell us that no pill or surgery that is going to “fix” a body part that is just responding to a brain that is on high alert. We have to calm the underlying stress to be a better ______(fill in the blank).

When we feel unsafe we are pricked with the highest capacity for pain. We experience symptoms like insomnia, adrenal fatigue, depression – we are on high alert. When we feel safe we have a lower capacity for pain. We feel more energized, happy, alert, and creative – we are calm and relaxed. For someone who is diagnosed with fibromyalgia, there is a certain stigma (DIM) but at the same time, the person can feel better just from the diagnosis (SIM). Anyone can endure an illness – we want to be able to channel the “enduring” to make changes.

The challenge is that it is hard to see while in the thick of it. It takes a long time to develop pain or addiction but recovery can be quick.

If you, or someone you know has concerns for addiction, Dr. Tracy Jackson offers these steps to take:

  1. There is hope. It won’t be as bad as you think. Have compassion for yourself because relapse is high.
  2. If you are given a prescription for opioids ask for a referral for treatment.
  3. Keep trying. People are desperate to help you if you want to be helped.
  4. Mindfulness and movement are the most effective ways to cope with pain and addiction.
  5. Self-care. Put your airplane mask on first. This is the same for family members who see another family member in pain.

Opioids can actually make the experience of pain worse. Once you come off dependency, the capacity for pain will be improved and the body will function better (better immune, more energy, etc). If you are taking opioids, come up with a coping plan for withdrawal – make sure your support system is in place.

A part of the coping plan is looking at your diet. Diet is critical because there are lots of inflammatory foods that impact all of our body systems. It is also important to unplug from technology and go out in nature. The Japanese have a term called “forest bathing” for the therapeutic effects of walking and appreciating nature. Dr. Jackson also recommends at least a 150 minutes of yoga a week that is calming.

Next week, I will explore the topic of diet and gut health from the perspective of Ayurvedic medicine and how it relates to pain.

In health,

Lindsay

 

Pain and Healing – Part I

Mid November I attended an online Pain and Healing Conference hosted by my teacher and yoga therapist Susi Hately of Functional Synergy. There has been a lot of research in recent years on Pain Science and the implications that has for people who suffer from pain.

Over the course of the next few weeks I am going to work at unpacking some of this vital information in a series of blog posts so you can be more informed and empowered to take back your control from pain and move with hope towards a brighter, pain free future.

Of the 10 speakers from the conference there were underlying themes and concepts that kept arising. My intention is to summarize some of the findings so that you can have a better understanding of the paradigm shift that is occurring with modern pain science research findings so that you will feel more informed and empowered to take back control from the pain that you or a loved one is experiencing.

The biggest and most important findings are four-fold. One, pain is not where the problem is. Two, pain is a protector. Three, pain is complicated and we are complex beings with complex systems so don’t give up. Four, hope is essential and possible.

There is an incredible trifecta of pain researchers in Austraila that are focusing on pain education. Pain research findings teach us that pain is a warning signal or a protector. This means, rather than perceiving pain as something being broken in our bodies, our brain is perceiving danger that something is not functioning quite as it should. This provides hope. Danger means we can get out of danger by doing something. By perceiving that something is broken. We are more likely to give up and see it as something that is long lasting and can’t change. Luckily this simple isn’t true.

Movement is critical in reducing pain at both the level of tissues and the spinal cord.  It is at the tissue and spinal cord level that our body communicates with the brain. Like Skinners salivating dogs, we too can condition movements to be either painful or not painful. Simply by imagining desired movements in our minds, we can reduce our pain and promote recovery.

Movement and visualization starts by reducing our stress. Many of us don’t even realize we under stress. It has become so normalized we don’t recognize it. When we are in pain and/or our body is in a state of stress – there are protective agencies at play.  We need to return our systems to a non-protective state by tapping into our parasympathetic nervous system through breath and movement. Therapeutic yoga is an excellent way to train our nervous system.

The research teaches us that we bioplastic human beings. This means our systems are adaptive. Pain can go. When we change the context, pain can come back. Like I said before, pain doesn’t indicate something is broken. This is really good news!

Here are 5 things to know if you or someone you know experiences persistent pain.

1) Pain is real to the person experiencing it.

2) Pain is a protector. Pain acts as a warning from the brain of what it thinks you might do if you keep going.

3) There are many contributors to pain. There is lot of research that shows pain can come from all over your life – people, places, things external to you can be a trigger, as well as thoughts and beliefs.

4) The good news is we are fundamentally adaptable and recovery is possible. We can train our systems to be less protective.

5) The less good news, it’s not easy BUT everyone has the resources. It’s doable but it’s a journey.

In health,

 

Lindsay

 

My next post will be about neuroscience researcher Tasha Stanton who discusses the complexity of pain…

Intentions, Feelings and Fresh Beginnings for 2018


Happy Holidays! This has been a year of tremendous personal and professional growth for me. As I dug into setting goals for 2018 I found myself basing these goals or intentions off how I want to feel. After doing some soul searching and looking at the different aspects of life from working and lifestyle, to health and wellness, creativity and learning, relationships and society and spirituality, I narrowed down my core desired feelings for 2018. My intention is to use these feelings to direct my thoughts and actions for the upcoming year. As a part of this process  I am excited to announce that in the New Year I am shifting my focus to teaching primarily therapeutic yoga. I will still be available for corporate classes and group classes but I am ready to shift my focus to long lasting, sustainable results for my clients.

I am looking to connect with individuals ages 40-65 years old, who perhaps have older children, are experiencing shifts in their careers or approaching retirement. They are beginning to feel a disconnect in their life in regards to their exercise and lifestyle habits that aren’t making them feel as good as in the past. Perhaps fitness classes at the gym are no longer having the desired effect on the body as they used to. Experiences with illness or injury have created challenges in how they relate to themselves and others. This person is looking for something more meaningful in their life and is ready and willing to invest some time and effort into making a sustainable shift in their well-being.

If this is you, let’s work together. It’s time to take your power back. I can help you close the gap between where you are currently, and where you want to be. Therapeutic yoga is a movement based therapy that empowers you to take control of your wellbeing with support all along the way. I provide the knowledge, tools and skills to help you elevate your current state so you can get back to enjoying life the way you were meant to.

The majority of health care and wellness professionals treat one part of the body or where they perceive the pain to be. The truth is, that we are more than a collection of individual parts that needs to be treated or manipulated by someone or something outside of us. We are a dynamic web of interrelated elements including our physical body, our thoughts, emotions, beliefs, past experiences and our environment. This is why I work in partnership with my clients to develop a customized program that meets them where they are for what they want to achieve.

Sign up now for 12 weekly sessions and we will build a framework for getting stronger, more relaxed and settled in our body and mind. With stability and ease comes strength, calmness, clarity, creativity and joy. Your practice will be progressive so you build on the skills as you master them. Think of yourself as the co-creator of your development as we work together to explore the possibilities.

With love and hope,

Lindsay Keefe

Private Yoga Downtown Toronto

From February 13-16, 2018 I will be teaching private sessions at The Coach House at 7 Admiral Road in the Annex. 

Schedule:

Tuesday (Feb 13): 11am – 3pm

Wednesday (Feb 14): 2pm – 7pm

Thursday (Feb 15): 11am – 3pm

Friday (Feb 16): 1pm – 6pm

Sign up now for a one hour introductory session and find out how rehabilitative yoga can change how you move, how you relate to your body, and unlock your healing potential for long-term sustainable results.

Aging Gracefully

Several years ago, overwhelmed by beauty industry standards of what beauty is and feeling dissatisfied with my own expectations for myself, I learned to let go.

A big part of the process for me was doing a detox that included switching to natural skin, hair and cleaning products. I found a teacher that I admired, who helped educate and encourage me.

I threw out all my chemical laden creams, toners, washes, scrubs and serums. I believe it is vital to educate yourself on the ingredients that go into the products you use for your own sake, your family’s and the environment’s.

There are so many natural, organic  products out there, that the shift is easier than ever. Think about it.  Skin is a major detoxification organ.  Why would we cover it up, inject it with poisons and soak it in chemicals that might seep into our bloodstream?

Eating healthy food gives our skin the nutrients it needs for a healthy glow and may even eliminate skin disorders like eczema and recurring rashes (If you’re reading this, you may want to speak with a naturopath about an elimination diet). If you eat clean and use natural skin and hair care products, you may find that your complexion clears up and your natural beauty shines through.

In recent years, companies have had ad campaigns for natural beauty and allowing your inner beauty to shine through. I am excited that more and more people are starting to get on board and recognize true beauty for what it is – it is our health, our energy, our confidence, our intelligence, not just what we look like on the outside.

While it can be challenging to shift your perspective from one ideal to another, it is a practice like anything else. For me, yoga was my support system. I gradually began to wear less and less make up. Now only on special occasions–save for daily mascara–do I wear makeup. When I do, I feel unnatural and made up.

I am now comfortable in my own skin. I’m still coming to terms with the gray hairs that peak through and still cover up the odd blemish, but I feel lighter, naturally pretty and less concerned about what others might think.

Does this sound like a radical change? It is!

Aside from changing what you put on your skin and in your body, another holistic approach to beauty is cosmetic acupuncture. It is a natural, safe and effective way to improve complexion, reduce signs of aging, to look and feel younger. The process is free from chemicals and pain.

Cosmetic Facial Acupuncture works with your body’s innate wisdom to tighten pores, brighten eyes and improve complexion. Collagen production and muscle tone improve, fine lines are eliminated and deep wrinkles are diminished. Acupuncture also helps reduce bags and double chin, lifts drooping eyelids and helps to slow hair loss and graying.

Fine sterile needles are used in conjunction with facial massage and specialty cream to increase local blood circulation and improves metabolism.  You may find that the process helps reduce acne and scarring.

To complement cosmetic acupuncture, you may also want to try face yoga. Face yoga helps to exercise and tone neck and facial muscles. When you work the muscles of the face, suppleness and elasticity improve. It may stimulate collagen production and allow more oxygen to get to muscles. Face yoga also helps to reduce stress and tension so you feel and look rejuvenated and refreshed. It’s easy to practice for long lasting, sustainable results.

Traditional Chinese Medicine acupuncture practitioner Daniel Kanner and I are offering Aging Gracefully Cosmetic Acupuncture and Face Yoga packages at 25% off for the holidays. For package details visit my promotions page or www.acuhealth.ca and connect with Daniel for more details.

Yoga Rehab: Workshop for Back Pain

yoga rehab photoPain and discomfort doesn’t have to be a normal part of everyday life. Yoga Rehab is designed for yogis, those new to yoga and anyone who is curious. The aim is to help you live a more functional, effective and strain-free way that is unique to your goals. My principles of movement will help you get stronger and build more stamina, flexibility and balance without pain, strain or tension.

What can I expect in these workshops? You will learn simple (but not necessarily easy) movements that will help improve mobility and decrease pain. For yogis, you will discover a whole new perspective on movement and take your practice to the next level! There will be a focus on breath work, mindfulness and developing body awareness woven throughout the workshop. This is not a typical yoga class so yoga experience is not required.

When we move better, we feel better and we can enjoy life more.

My next 2 workshops are called Yoga Rehab and it will be held Saturday, September 30th and October 14th at McMaster Fitness 2-4pm. Cost is $45 + hst. Participants will receive a handout and free practice video.

Contact me to register or ask a question.

Corporate Yoga the Best Investment You Can Make

If you were guaranteed a 300% return on your investment would you sign on the dotted line? Absolutely. What about when it comes to your health? Despite the research and statistics that are out there, we continue to play Russian Roulette with our health. We work hard to make money so we can live the life we desire. But what is all that money worth if we are not healthy enough to enjoy our lives the way we want to?

When our health declines, it doesn’t happen overnight. It is a slow and steady descent that is often difficult to recover from and usually results in one or more losses in our lives. We are proactive with our finances: we save; we invest for the future. Now is the time to also start being proactive in our health and the path to better health can begin at work.

Companies want employees with unique specialized skills: people who go above and beyond expectations. They anticipate challenges and respond to opportunities that create growth and value for the company. Whether it is sales, marketing, finance, law, or something in between, companies want their employees to be at the top of their game and to be productive all day, every day. Unfortunately, the reality is that our bodies are not physiologically designed to withstand the demands and stresses we impose upon ourselves during long busy days at the office.

You don’t wake up one day and decide to be sick or unwell. Unless you are in an accident, there is likely something happening over time that causes the body to break down and become ill. Stress has become normalized in the workplace; many people don’t even realize that they are stressed. General busy-ness, hurriedness and day-to-day chaos place our bodies in a constant state of fight or flight for extended periods of time. Our natural state should be one of rest and repose, which is now becoming the exception rather than the rule.

Burnout rates are higher than ever. Sick leave, stress leave, and mental health leave are becoming regular occurrences. These conditions aren’t only a cost to the health of the person afflicted but they also cost that person’s company time, money and manpower.

So what are smart modern proactive companies doing about this? Leading companies are working with health and wellness service providers who offer solutions to these problems, health and wellness providers like me. Companies expect a lot from their employees. Workers likewise give a lot of their time and effort to be successful and productive. So why not invest in yourself and your people? When companies invest in their employees’ wellness they can expect three dollars in cost savings and benefits for every dollar spent.

Corporate Yoga is a wonderful proactive approach that companies are bringing on board to help keep executives and their employees healthy, happy and productive. Often times when someone hears the word yoga, they immediately think of hyper-flexibility and fitness. Yoga is so much more than that and it doesn’t require any flexibility whatsoever. Yoga is an adaptable system that affects the body, the mind and the spirit in profound ways that literally change how we think, act, and feel.

Companies can help workers improve their mental clarity, boost creativity and sharpen their problem solving skills. The beauty of yoga is that it extends itself off the yoga mat and out of the yoga class into your day-to-day work and activities. You learn mental and physical skills that you first apply with some effort, but that will become second nature.

Looking for a long-term solution to improving the bottom line, cultivating healthy workers and maintaining happy bosses?

A good corporate yoga teacher is your trusted advisor who will work to understand your company’s needs and provide solutions that are customized and unique to your workplace and its people.

To learn how you can energize your workplace from individuals to teams to departments email me at lindsay@innergycorporateyoga.com for a complimentary onsite consultation. Customized. Informed. Educated. Wellness for life.

Summer Yoga Sale

It’s been a while since I’ve written anything for my blog. I’ve had a surprisingly busy summer between spending time at cottages with friends, family events and travelling to Yellowknife for a wedding. Aside from travel I’m taking two online courses for my yoga business and professional development, I’m the vice president for a Business Networking International chapter in Toronto and planning fun and creative ways to bring yoga to individuals and corporations in city. Despite it all I still manage to make time for my own daily yoga practice. Making self-care a priority means I’m physically, emotionally and mentally in a space where I can manage all the other things in my life with relative ease and minimal stress.

Many of us take longer holidays in the summer, spend more time outdoors and are more active in general. With the extra time and energy you have this summer, consider starting a yoga practice to prepare your body and mind for the changes that come in the Fall and Winter. To help you get started, this summer I am offering $60 private sessions to all new clients in Toronto until the end of August. You can add a friend for only $15 more. Whether you are looking to deeply relax, start a meditation/mindfulness practice or are looking to get out of pain or improve mobility I can customize a practice that is unique to you and give you the skills necessary to start your own home practice. Contact me today and mention this article to get the sale!