quick escape magazine - the stress & sleep issue - wellbeing escapes - autumn 2015

QUICK ESCAPETHE STRESS & SLEEP ISSUE

AUTUMN 2015

EXPERT ADVICE ON MANAGING STRESS AND IMPROVING

SLEEP

P20

WARMING FOODS TO BEAT THE AUTUMN CHILL

EDITOR’S LETTER

CONTENTS

Stella Photi Founder/Managing Director

We are delighted to bring you our second e-magazine which is packed with ideas on how to manage your stress levels

and sleep better as well as our favourite treatments and supplements for coping with stress and how to keep your body warm with nutritious food.

Wellbeing is very dear to my heart and the reason that I was motivated set up the company 9 years ago. The company has grown and flourished and it’s so heartening to see so many clients actively taking control of their health and making positive steps to improve it.

We hope that you will feel inspired and motivated too and if you’d like to head off to one of our escapes, give us a call as we’d love to help you choose your perfect place!

4Sleep Better via Therapy

by the Beach and Sea Aava Resort & Spa, Thailand

6 Ayurveda and Yoga

Ananda in the Himalayas, India

8 Naturopathic Nutrition

Chiva-Som, India

10Organic Pharmacy’s Stress Remedies

12A Personal Journey

Kamalaya Wellness Clinic, Thailand

16Raw Foods and Fitness Phuket Cleanse, Thailand

18Stress Management, The Balinese Way

Spa Village Resort Tembok, Bali

20Warming Foods to Boost Metabolism

and Beat the Autumn Chill

22Sleep Better via Meditation

SwaSwara Resort, India

24Stress Busting through Fitness

The BodyHoliday, Caribbean

26Tibetan Healing

Vana, India

28Our Recommended Stress-Busters

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TIME TO

HIBERNATE IN THE WESTERN HEMISPHERE

It’s interesting how the seasons affect us our energy levels and mindset and who doesn’t get that ‘back to school time’ feeling every

September even if it’s been many moons since the classroom bell called?

We were designed to hunker down as the nights draw in and move closer to the heat in order to rest our body and mind (and sharpen our hunting tools!). As daylight fades, we produce more of the melatonin hormone which makes us sleepy. The reason we find it harder to get up in the dark mornings is because the gland which stops producing melatonin so we can wake up is delayed because it thinks it’s still night!

The reduced exposure to sunlight during the shorter days can lead to a dip in mood and a feeling of lethargy so it’s important to exercise and get out into the fresh air as well as get your optimum amount of sleep. Wrap up warm and go for a long walk or take an exercise class and be sure to head to bed at reasonable hour most nights!

Hopefully, you’ll then feel well rested by the time spring pops its head up and ready to embrace the milder, longer days and sunlight!

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What’s the wellbeing philosophy behind Aava?For us, wellbeing is based around nature, natural products and exercise. We don’t have traditional gym equipment such as machines or weights and instead we encourage our clients to learn to use their own body, listen to it as well as their mind and find beauty and fun in exercising outside amongst nature!

We have a beautiful, 9 km beach for a slow, energizing beach walk at sunrise and there are also hiking paths up the mountains for those looking for a more challenging work-out. We have a weekly wellness schedule with Pilates, Tai Chi, Vinyasa and Flow yoga classes as well as stretching, Muay Thai and personal training sessions. We can also arrange Yin yoga, core training or high tempo beach walks.

Why does Aava provide a haven for those with sleep issues?Because we are surrounded by nature and the seashore, the rhythm of the day is automatically more in tune with the natural world, sun and daylight. When we are far removed from noisy environments, neon lights and hectic schedules, our mind very soon starts to follow the sun and consequently to relax.

At Aava, days often start naturally at sunrise and when we wake up naturally to the sun without an alarm, we feel energised and well rested. In addition, pampering massages in the spa help greatly with relaxation too and guests usually nod off during the treatments or soon after!

What treatments would you specifically recommend for sleep problems?We have a ‘Discover & Unwind’ programme which includes therapeutic Thai massage, body wraps and scrubs which are designed to give your mind, body and soul maximum relaxation and rest. We use natural almond oil as a base in our treatments and mix in natural essences such as lavender or camomile for therapeutic massages as these are very good at increasing relaxation.

What activities would you specifically recommend for sleep problems?Stretching, Tai Chi and easy flow yoga classes in the evening are the perfect way to ensure that you wind down towards a good night’s sleep. Then start your day with a long walk along the golden sands to awaken your senses and energise you for the day ahead.

by Kati Häkkinen, Owner, Aava Resort & Spa

SLEEP BETTER VIA THERAPY BY THE

BEACH AND SEA

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How do you encourage guests to make positive changes and continue them at home?We encourage them to take long walks which you can do everywhere and incorporate into your daily life as they are meditative too. Imaging that you are on our beautiful beach with all the wonderful memories that evokes is a way of remembering a special and memorable time in your life and being determined to continue the improved habits and positivity that you returned with!

We all advise our guests to make just ONE change and stick to it until it becomes part of their every-day life. Then choose another and so on until making changes becomes easier and easier. Remember that change takes time though so if you decide “I will eat a piece of fruit every day”, don’t stop or get upset if you fail once; just continue. Or if you don’t happen to have fruit with you, choose the next healthiest thing that you can find – the important part is to stick to your decision and just adjust in order to do it!

How does nutrition play a role in helping with sleep?We believe that food plays an even bigger role than exercise. Our metabolic system works while we sleep so it stands to reason that in order to stay healthy, we need to sleep! We advise our guests to have their biggest meal of the day at lunchtime and then a lighter meal in the evening. Our meals are a fusion of Asian and European flavours with plenty of good carbs and vegetables. We use seasonal, locally-grown produce like papaya (grown on-site!), pomegranate, mango, mangosteen, guava and pomelo.

What do you feel is unique or extra special about Aava?It would have to be our stunning location and the unique Scandinavian-influenced design – the retreat was created by Finland’s top designers. On top of that, our guests truly feel and see Thailand at its most authentic and beautiful as the surroundings are so unspoilt. And we should mention the service which we pride ourselves on – the smiles from our staff come from the heart and it shows.


A yurveda considers stress as a positive factor which helps us to improve and evolve by mindfully straining our adaptive capacities.

But when our body and mind is not balanced enough; stress is left unmanaged and this residue create tensions in our body and cloudiness in our intellect. Unclear thoughts lead to defective decisions and improper actions which again obliterate the state of natural equilibrium within our body, mind and soul leading to “the cycle of stress” situation. There has been a definite increase in the number of people approaching us with stress and its associated health conditions in recent years. Enormous and mostly unrealistic expectations together with a decline in genuine and meaningful social interactions, have also increased the occurrence of un-managed stress.

More than understanding stress as such, what it leads to has become relevant in modern psychology. This thought process has driven people into analyzing their sufferings and placing responsibility on outside circumstances or people for it. The conflict between one’s basic instincts and intellect gets misunderstood as misery. The true cure according to Ayurveda and yoga is balancing the mind body and soul to teach one how to catalyze suffering and evolve higher.

STRESS AND ITS MANAGEMENT VIA

AYURVEDA AND YOGA by Dr Mathew, Senior Ayurvedic Physician, Ananda in the Himalayas

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Maintaining your Dosha Prakriti or mind-body nature is the basic step to managing stress. One of the most powerful conceptual tools in Ayurveda is the Tri-doshas theory which explains how the elements of nature which make up physical creation, dynamically combine to control all processes within the human physiology. These three functional capacities are called Vata, Pitta and Kapha. Each human being is born with unique combinations of Doshas and this natural balance is what is responsible for physical, mental and emotional difference among the people. By identifying and maintaining an individual’s Prakriti or Nature, Ayurveda can help each person their own state of ideal health.

The second step is maintaining a routine. Ayurveda has an elaborate description of a daily routine called Dinacharya and a seasonal routine called Ritucharya. This well-planned routine helps maintain our Dosha balance even after the body is exposed to varied diet and climatic variations. A physical activity is also an important element in a well-planned routine such as yoga, Pilates or swimming which will equally equip body and mind in managing stress effectively.

In a normal day, millions of thoughts are bombarded into the mental platform. We know that some of them are creative and useful but many are not. 90% of those thoughts are definitely repetitive. Even after we realize that they are counter productive and recurrent, eliminating becomes an unattainable task. Yoga through its various tools like asana (postures), Pranayama (breathing exercises) and Dhyana (meditations) helps us disconnect or detach and retrieve our senses from the external plane to inner self thereby

cutting the root of these unwanted thoughts. Our mind is a terrible master and a wonderful servant. Controlling the mind though meditative practices is difficult just like learning gymnastics. One should practise constantly and the most powerful servant will be at your disposal.

Siro-Abhyanaga or herbal scalp massage was a popular traditional practice which used to be in our Dinacharya. Medicated oils like Chandanaadi Thailam (sesame oil infused with various grounding herbs like sandal, vetiver etc) if applied gently over scalp will not just reduce stress but even improve focus and quality of sleep. 5–7 minutes of massage that ends with squeeze and roll motion over the back of neck and shoulder followed by 2–3 minutes of neck exercises works like magic. This is the simpler form of Sirodhara which involves pouring of medicated oil over the forehead in continuous oscillating manner.

Medhya Rasayanas are unique category of herbs which are effective in promoting intellect and nourishing the neurological system. Herbs like Ashwagandha (withania somnifera, Brahmi (bacopa monieri) and Sankha Pushpi (convolvulus pluricaulis) are medhya rasayanas that are time tested in providing tranquility of mind.

Stress management in Ayurveda and yoga is in short not just relaxation treatments, massages and meditations but an overall understanding of individual and sustaining its balance to fortify ourselves in the course of the stressful external situations. Stress is an essential part of life, without which it’s like an engine without fuel. Controlling your speed and acceleration is the trick to avoiding burn out.


HEALING STRESS WITH NATUROPATHIC NUTRITION By Dr. Jason Culp, Naturopathic Physician, Chiva-Som

Stress is an unavoidable part of life and commonly depicted as a “multi-headed hydra”, ubiquitous in modern society and presenting itself in many

forms. Stress has received undeniable recognition for its role in disrupting well-being and is implicated in the development of chronic health conditions and even autoimmune disease.

Naturopathic nutrition recognizes that stress impacts many systems of the body simultaneously and requires a multifactorial and individualized treatment approach. However, the digestive system takes “centre stage” in this approach, due to its intimate connection with the brain and nervous system. Through a growing body of research that has taken an in-depth look at the complexity of the nervous system surrounding our digestive tract, earning itself the appropriate nickname

“the Second Brain”, it is clear that optimal health and function of the gut is imperative to any stress management programme.

At Chiva-Som, we provide optimal nutrition to those seeking to recover from their chronic stressors through a nutrient-dense, whole foods cuisine, which contains essential nutrients needed for the body to repair, rebuild and maintain optimal health. However, we must understand nutrition to be not just stagnant concepts of “input versus output” or “deficiency states” but truly view it as a holistic and interdependent aspect of health and wellness.

There are several key factors that we consider in addressing the nutritional needs of an individual recovering from the negative effects of chronic stress:

Digestive HealthThe gut houses a diverse population of bacteria that live in a symbiotic relationship with our body, helping to break down toxins, synthesize specific vitamins and create “fuel” for maintaining the health of the intestinal lining. Chronic stress has been shown to decrease immune system activity, especially in the

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digestive tract, lowering our defense to infection and illness. The loss of optimal immune function can lead to the overgrowth of “bad” bacteria, resulting in digestive discomfort, symptoms of poor digestion and a condition known as “Leaky gut”. Eventually, this can lead to the development of food allergies and sensitivities.

The first step to improving digestive health is the complete elimination of food allergies and sensitivities from the diet. In addition, the use of digestive enzymes can be beneficial in optimizing the breakdown and absorption of nutrients, which will in turn prevent nutrient deficiencies. Probiotics are a great tool to replenish healthy bacteria in the gut, improve digestion and detoxification and support optimal immune function.

Replete Deficient Nutrients Chronic stress acts like an accelerator in a vehicle, burning up “fuel” more rapidly when pressure is applied harder or for a prolonged period of time. The result is that the body depletes specific nutrients, vitamins, and minerals in its attempt to meet the demands of chronic stress. The most common nutrient deficiencies that occur from chronic stress include: Essential fats (omega 3’s), Vitamin D, Magnesium, Iron, B vitamins, and Antioxidants (vitamins A, C, E, Selenium, Zinc).

Therefore, it is imperative to consume a nutrient-dense diet with limited to zero added sugars, chemicals, toxins or excessive processing, which tends to destroy the nutrients in food. Vegetable juices work well to provide concentrated amounts of nutrients that are easy to absorb with minimal digestive burden. A high-quality multi-vitamin can be used to supplement nutrients if you are unable to achieve adequate amounts through dietary sources to prevent deficiencies.

Mindful eating Mindful practices are essential for the effective management of stress. Mindful eating brings awareness to the process of eating, chewing, taste of food, sensations of satiety and hunger and allows us to gain insight from the dining experience.

Begin a mindful practice during mealtimes and bring awareness to chewing your food thoroughly, which improves digestion and allows your taste buds to “experience flavours”, triggering the release of digestive enzymes. Pay attention to how you feel during and after meals – if you feel well after eating, you can be assured that your foods are addressing your nutritional needs.

“optimal health and function of the gut is imperative to any stress management programme”

OUR T IPS FOR A BASIC NUTRIT ION PLAN TO PROMOTE HEALTH AND RECOVERY FROM CHRONIC STRESS :

• Complete removal of reactive foods from the diet. A great place to start would be to eliminate gluten (especially wheat) and dairy as these tend to be the most common allergies and sensitivities, along with soy, corn, egg whites and nuts

• Eliminate excess sugars including refined sugars, highly-processed foods, trans fats, MSG, artificial colors and sweeteners

• Include nutrient-dense foods and supplement with juices and smoothies as needed

• Consider probiotic and digestive enzyme support for maintaining intestinal health as well as optimal digestion and absorption of nutrients

• Develop a mindful eating practice to cultivate awareness around dietary habits and promote healthy eating rituals


NATURALSTRESS REMEDY TIPS

Naturally, there are a number of elements to be considered when coping with stress but below I’ve outlined the wonders of

the mineral Magnesium and the herb Holy Basil to highlight their help in counteracting stress.

MagnesiumMagnesium is a critical mineral in the body and is particularly important when it comes to coping with stress. It’s found in foods such as buckwheat, dates, nuts, beans and bananas and helps to calm the body by counteracting the effects of adrenaline released when we’re mentally or physically stressed. Not surprisingly,

“Type A” personalities have a higher tendency to magnesium deficiency!

However, when we are chronically stressed (including when we exercise) our bodies can become deficient in magnesium, as the greater the stress, the greater the depletion of magnesium from our cells. This can occur even if we eat plenty of the aforementioned foods. This can lead to a host of symptoms including irritability, loss of concentration and becoming easily tired. As it’s easier to become stressed when we are deficient in magnesium, a vicious cycle ensues whereby magnesium deficiency gets progressively worse. Supplementing the diet with magnesium can help break this cycle. To ensure you’re getting the magnesium you need, I would recommend taking 500mg of The Organic Pharmacy Calcium Magnesium Complex daily.

Holy Basil Telomers are protective DNA molecules that are found at the end of DNA (chromosomes) which protect DNA from deteriorating. Recent studies have shown that high levels of stress can speed up the shortening of telomers, which is an indicator of accelerated ageing.

As well as this, we also know that chronic stress triggers a number of changes in the body that negatively affect the hormonal, nervous and immune systems. Some diseases associated with stress include obesity, diabetes, heart disease, high blood pressure, gastric problems, cancer, depression, sexual dysfunction and immune problems.

Fortunately, nature has a host of herbs called adaptogens which help protect the body from these problems by improving the health of the adrenal system. One such herb is Holy Basil which has been used of centuries in Ayurvedic medicine. Not only has it been shown to reduce inflammation but also to decrease stress hormone levels, in particular corticosterone. This, coupled with the fact that it is naturally rich in the B vitamins, means that it can actually improve energy levels and calm the body at the same time.

I would recommend taking 2 capsules of The Organic Pharmacy Holy Basil B Complex daily to protect an over-stretched nervous system.

Margo Maronne from The Organic Pharmacy shares a couple of her stress remedies with us:

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A PERSONAL JOURNEY AT

By Natalie, Wellbeing Escapes Marketing Manager

We all have times when it’s hard to keep a balanced view and continue marching forward and this year seems to have

been a particularly bumpy one for me with a move back from abroad, new job and change in career direction, poorly father, good pal going through a messy break-up and a cross-Channel relationship. At times I’ve felt like I’m spinning out of control which is especially hard for me as I consider myself the ‘sorted’ type so I feel vaguely affronted by it too!

When I got the opportunity to visit Kamalaya on the tropical island of Koh Samui in Thailand, I jumped at the opportunity especially as it was to try the ‘Asian Balance’ programme which looked like it had my name all over it. I know that I need to figure out how to not feel constantly pulled every which way and how to maintain some calm in my life as stress is so detrimental and I was very open to learning from the experts there.

I was pretty wowed by the retreat on arrival – it’s been very cleverly designed on many different levels with lush, tropical planting, treatment rooms with incredible views across the sea and lots of relaxing areas so that you can always find a peaceful place to read or rest. The facilities are top notch and I was soon loving laps in the 25 metre outdoor pool, exercising in the shiny new gym, swinging in a hammock on the private beach or stand up paddle boarding in the warm sea. I’ve always wanted to try the latter and was so encouraged by the beach team that I was soon zipping across the waves thinking I looked well cool... That said, all activity was almost abandoned once I discovered the herbal steam room with its rainbow-coloured ceiling lights – I adored it and could quite happily have slept in there!

My programme started with a wellness consultation covering bio-impedance analysis which screens your cellular health and body fat via via electrodes

KAMALAYA

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“...all activity was almost abandoned once I discovered the herbal steam room with its rainbow-coloured

ceiling lights – I adored it and could quite happily have slept in there!”


and then a run through of the results and explanation of the plan for the week ahead. My results were fine in fact – good genes & pretty healthy diet seemingly but it was very useful to get some additional nutrition and lifestyle advice and understand how the programme has been specifically designed so that all the treatments complement each other other, bringing together different holistic healing traditions from Asia and the West that work in synergy to support guests in reaching a particular wellness goal.

The spacious spa is set up high with a wonderful vista across the beach and the staff are full of genuine smiles. I found it an incredibly nurturing environment and you can really tell that everyone has been trained to an extremely high standard as they are knowledgeable and discreet. A highlight for me was trying treatments that I would normally have avoided such as acupuncture and I had a very enlightening chat with the acupuncturist, Hania, about how it can ease anxiety by restoring the balance of the energy force (called Qi) around the body which can easily be disrupted when we become overwhelmed. Another surprise was the

traditional Thai massage with compress – who knew that I wouldn’t be pulled around to the nth degree but instead would feel stretched and invigorated? Seemingly it’s perfect for releasing mental and emotional stress and I can avow that’s true now!

I also really enjoyed trying out Qi Gong which hails from China and integrates movement, breathing and focus. The movements are rather subtle but you can see how they would be effective at keeping your body moving and mind focussed and our teacher told us that some people do 1,000 arm swings a day – now that’s one way to keep calm! I was interested to learn that the gut is considered the second brain in Taoist theory and that Chi Nei Tsang abdominal massage releases emotional and physical tension. In all

“Chi Nei Tsang abdominal massage releases emotional

and physical tension”

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honesty, it did feel a bit weird having my stomach massaged but it definitely felt ‘soothed’ the next day so I was very happy to have given it a try.

Of course, really thinking about what you feed your body is important in combating stress and reducing its toxic effect plus balancing your emotional and physical health. I was very impressed by the great attention that Kamalaya pays to providing incredibly nutritious food which is also beautifully presented in that oh-so-Thai way. It’s very simple to follow a detox diet even you aren’t on an actual detox programme as all those options are marked with a yellow sign or clearly marked on the menu. I dipped in and out and got a taste for the raw dishes as well as the dairy-free chocolate mousse! I like the ‘take’ that you follow the diet that suits you best but you can ask for advice any time so when my tummy was a bit gripey, I was advised to stick to warm, cooked food instead of cold, raw food as that was easier for me to digest. It was fun to join the community table in the evening too as I liked hearing what treatments everyone was having and I find socialising a good stress-release.

I used to love yoga but again life has got in the way so I fell into the habit of rising early to take in a group class and I found that really set my focus for the day. I particularly love the ‘breath’ part so was reminded how useful I find it for calming myself down and have committed to doing it back in London come what may. I found my personal session rather educational too as I got the chance to correct some basic mistakes in the sun salutations and now feel like I’ve got it.

To be honest, throughout my stay I was rather pinching myself that I was there and I came back feeling not only rested and energised but determined to keep some ‘Asian Balance’ in my life. I’ve learnt some valuable ways to help me when I feel like I’m spinning out of control and know that I can get through the hard bits and, more importantly, totally embrace the good parts of life. And watch out, I will be telling everyone who crosses my path to invest in their wellbeing, take expert advice and understand that when the going gets tough, the tough go to Kamalaya!


At Phuket Cleanse, we address internal stressors through a combination of fitness and a quality, raw food detox which is

broken down into 4 phases:

Phase OneImproving the gut is the first way for you to reduce stress and become more electrified. Our gut bacteria provides us with about 30% of the electricity we run on so if you have wiped out your good gut bacteria from antibiotics, you may be operating at 70% of your capacity, affecting your metabolism. We have classes to teach guests how to get onto a long-term gut healing protocol that allows them to break down the biofilm which bacteria hides in. They follow the removal of biofilm with carefully timed herbs that kill off pathogenic microbes. Healing the gut is a big part of the programme in that we provide herbs and aloe juice to be used on an empty stomach to heal the gut. The whole programme vitalizes your immune system.

STRESS MANAGEMENT THROUGH

RAW FOOD AND FITNESS by Melan ie Proctor , Co-Founder , Phuket Cleanse

Phase TwoTo detox heavy metals, we suggest guests go on a pre-cleanse diet that meets these criteria:

• high fat, low carb, organic • high levels of hydration from clean water such

as reverse osmosis and spring water • vitamin C at each meal to create new collagen and

improve digestion by increasing stomach acid • supplementary alpha lipoic acid to detox metals

and improve metabolism • primarily fatty seafood, high in omega 3s • high intensity interval training 4 times per week • saunas a few times a week • B vitamins through food sources such as

mushrooms • iodine-rich foods daily such as seaweed • chelated magnesium supplementation

We also suggest guests pre-cleanse through an intermittent fasting diet such as the 5-2 diet. Guests can also do intermittent fasting during their programme so they get the benefits of this powerful protocol and still be active in the abundant fitness programme provided.

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Phase Three To realize the benefits, we train guests in how to prepare for deep sleep through proper sleep hygiene along with herbs and supplements that improve sleep. The basics of a deep sleep protocol are the following:

• removing Wi-Fi • turning off all media devices before bed

including mobiles • downloading flux software to prevent high

cortisol pre sleep • magnesium supplementation • ice bathing • B vitamin supplementation • sleep masks • cycling herbs/supplements to improve sleep

such as l-theanine, valerian root, hops, California poppy and learning how to use 5 htp/tryptophan

• learning how to use melatonin safely

Repair and fat burning occurs in the deepest stages of sleep. We send guests a sleep booklet and jet lag prevention booklet before they arrive so that they are prepared to optimise their sleep nightly.

Phase FourNow that we’ve put the basics together, you’re ready for a serious turbo charge and ice bathing is our secret weapon to turn you into a high powered detoxification machine. Ice baths and a magnesium meltdown steam sauna are made available nightly for guests.

Fitness We include high intensity interval training in the detox treatment. Your redox potential indicates how well your body can detox. Redox potential refers to your voltage – think of it as the lightning in your body which is your electrical current. It is also called the “body electric” which your entire system runs off. Do you have a strong bolt of lighting or a weak bolt of lightning? The stronger your electrical current, the greater your redox potential is.

High intensity interval training is the most powerful way to increase one’s personal bolt of lightning. When you go hard for short periods (i.e. 30 seconds to a minute), your body can only assume you are running away from a wild animal or some horrendous danger. The body then serves you up a – stronger bolt of lightning – ten minutes is all you need. That is really all it takes to get served up more electrical current and you get it right away, not two weeks later. If a lion is lurking around the neighborhood, evolution made sure you don’t have to wait two weeks or a month to get strong enough to run away!

High intensity interval training (HIIT) is thus a powerful biohack to upgrade your redox potential and metabolism instantly. Our goal is to find your favourite way to do such intense exercise. We thus offer the craziest, wildest array of fitness classes so you find the most exciting way for you to HIIT it hard.


STRESS MANAGEMENT, THE TRADITIONAL

BALINESE WAY

What’s the resort’s wellbeing philosophy?Stress is caused by the after-effects of failing to respond properly to a life event, sapping us of our vitality, destroying the quality of our lives and may result in a host of psychosomatic diseases. Modern, high paced and high stress lifestyle with competing deadlines has become the norm in today’s society. Positive stressful conditions usually related to lifestyle changes—such as getting married, moving or parenthood—are healthy survival responses and will strengthen our physical and mental states. Negative stress may compromise our physical, mental, emotional and spiritual health and may lead to depression, hyper-tension, endocrine disorders, and immune suppression.

A stressed-out Balinese who has difficulty sleeping is quite possibly non-existent! Balinese seem to be happy despite their sometimes hard living conditions and their philosophy for life “Tri Hita Karana” (three causes of wellbeing) is observed by all as a fundamental way of being and of living in harmony with everything. Spa Village Resort Tembok, Bali adheres to these as part of its philosophy:

• Harmony among people (“Pawongan”) through co-operation

• Harmony with nature or environment (“Palemahan”) through conserving nature and promoting sustainability

• Harmony with the Creator (“Parahyangan”) through rituals

In addition to our five mottos: • Tranquility • Natural and fresh Ingredients • Service that comes from the heart • Simplicity • Wellness

What treatments would you specifically recommend for stress management?Herbal rejuvenation (a relaxing body massage that ends with a detoxifying herbal bath) and Balinese face massage.

What activities would you recommend for stress?Creative activities such as journal writing, Mandala making and colouring. Physical activities such as dancing, walking, running, hiking, trekking, cycling, gardening or swimming. Conscious movement activities such as Hatha restorative yoga, meditation, Kundalini yoga Kriya (for kidneys and adrenals) and Kundalini yoga Shabd Kriya (for sleep and radiance)

How does food play a role in helping with stress?During a stressful period of time or when working to competing deadlines, most people don’t have time to prepare food or pay attention to self-care and tend to reach for high sodium pre-packaged food instead of eating healthier. Instead, we advise eating these to alleviate stress:

• Complex carbohydrates like oatmeal help the brain to produce serotonin which can affect mood, appetite, memory, digestion and sleep

• Green leafy vegetables like spinach contain folate which produces dopamine commonly associated with the ‘pleasure system’ of the brain, providing feelings of enjoyment and reinforcement to motivate us to do or continue doing, certain activities

• Fruits and vegetables are easy to digest and have the tendency to make one calmer, happier, and more energetic

By Savitri Talahatu, Wellness Director, Spa Village Resort Tembok, Bali

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How do you encourage guests to make positive changes and continue them at home?We send guests home with a ‘Self-Care’ handbook to help them to continue to eat well and practise at home what has been learnt at the resort. We also ask guests to keep in touch with us and reach out to us whenever they have any questions.

What do you feel is unique or extra special about Spa Village Resort Tembok, Bali?Our retreat is small, intimate and tranquil with lush, green grounds and the ocean on one side and the mountains climbing up into the clouds on the other. Our staff are genuinely happy to be with you so don’t let the distance deter you as the location is an advantage in terms of the calm you will get!

“Modern, high paced and high stress lifestyle with competing deadlines has become the

norm in today’s society.”


Foods to Boost Metabolism and Beat the Autumn Chill by Nutritionist, Vicky Turrell

Autumn is coming and with it the inevitable shortening of the days and chill in the air. We naturally start to switch to warmer

clothes at this time of year but nature also tells us that we should change our diets too. As our body temperature drops, so does our metabolism and we naturally burn less calories. Keeping the body warm with exercise and warm clothes is important but choosing the right foods is also key.

The thermal effect of food has long been recognised and in traditional Chinese medicine as well as in Indian Ayurvedic medicine, foods have been classified according to their warming or cooling properties for thousands of years. We’ve probably all heard a bit about Yin and Yang, with Yin foods cooling us down and Yang foods warming us up but these ancient principles have now found a new and very cutting edge place in the world of nutrition.

Tennis star and reigning Wimbledon champion, Novak Djokovic, has made no secret of the fact that he radically changed his diet in order to reach peak fitness. In his book ‘Serve to Win’ he describes how using ‘warm’ foods has boosted his energy and performance. He famously drinks warm water all day and avoids cold water when he is training as it ‘diverts blood away from where I want it – in my muscles’.

You don’t have to be a top athlete, however, to benefit from choosing the right foods to suit the temperature. It works for everyone and the beginning of Autumn is the ideal time to start giving your diet a makeover, as well as your wardrobe.

The key time of day to warm up your system and raise your temperature is at breakfast. This will set the pattern for your metabolism for the day and will also prepare your body for stepping out into

WARMING FOODS

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“...participants who drank 4 cups of green tea a day lost more than 6 pounds in 8 weeks.”

the early morning Autumn chill. Wholegrains are a great start to any day. The body burns twice as many calories breaking down whole foods that are rich in fibre than it does processed foods. Wholegrain porridge is a fantastic thermal booster and is particularly good if made with some warm almond milk and some nuts or seeds.

The addition of a cup of green tea at breakfast, or at any time of day, will give a supercharged thermal boost. A compound found in the tea called EGCG temporarily speeds up metabolism and a clinical study in the US showed participants who drank 4 cups of green tea a day lost more than 6 pounds in 8 weeks.

Good protein sources – organic poultry, fish, grass fed meats – are also top of the warming foods list. Protein has a high thermogenic effect within the body as it requires more energy to digest than other foods. You’ll burn about 30% of the calories the food contains during digestion, so for example a 300 calorie chicken breast will burn 90 calories during the digestion process.

Herbs and spices have always been the first things cooks reach for when warming up a dish – chilli, garlic, ginger, black pepper and cayenne are widely used but we shouldn’t forget cinnamon and horseradish, two spices used widely in old English cooking. Cinnamon was traditionally used to ‘dry dampness’ in the body and as well as being an excellent natural sweetener, it also aids circulation. Horseradish, aside from giving a distinctive kick, helps in the digestion and breaking down of fats within the body. A further look to India and Auyervedic medicine highlights cardamom as a winter warmer; a natural expectorant this spice will help warm us up and keep respiratory passages clear.

Combining as many of these ingredients in a warming stew or soup is an excellent way of gaining the best from the ingredients whilst also getting an immediate thermal boost from the heat of the liquid. Slow cookers and blenders are an excellent way of keeping a good supply of these to hand at home but sometimes it’s harder to get warm food on the go and a cold sandwich just won’t do the job. Portable lunches such as cooked noodles, vegetables, cooked chicken and herbs in a jar only require some boiling water at lunch-time to make an easy ‘thermal’ lunch. I also carry a couple of sachets of Japanese Miso soup in my bag. Better than a cup of coffee but just as easy to make, these little gems warm you up and pack a nutritional punch to boot.

So as thoughts turn to cranking up the thermostat at home, don’t forget to turn up your inner burner too – it’ll help you keep your energy levels up as well as staving off those additional seasonal pounds!


SLEEP BETTER VIA MEDITATIONWhat’s the resort’s wellbeing philosophy?SwaSwara is an introduction to the ‘inner song’ within each of us and the start of a journey of self-discovery to rediscover and recognize the individual you really are. We believe that nothing can be more transformational to our lives than this self-discovery. As Ralph Waldo Emerson said

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”

How do you think meditation can play a role in addressing sleep problems?In Ayurveda, the term Nidra (sleep) means the physiological state of human body, mind, sensory and motor functions are in rest. When the mind and body are exhausted, the sense organs (which perceive and convey information) will not support us efficiently and make the person sleepy. Sleep issues are result of several causes; if it is due to stress then it’s always better to find the cause and work towards that to resolve.

Meditation and other yogic exercises help to focus on “moment-by-moment experiences, thoughts and emotions.” This in turn calms down the mind and aids sound sleep. In Naturopathy, yoga therapy is an important element and we have step-by-step practices in order to gain complete detachment from the external world and focus through candlelight meditation and mindfulness meditation which calm the mind. Constant practice of meditation can eventually help to rid insomnia.

Can anyone do it and what are the benefits?Yes, anyone can do it. Sleep is one of the three pillars (a balanced diet, sleep and sex will support the body

just like the pillars supporting a building), so proper sleep is responsible for various aspects of happiness, nourishment, strength, virility, knowledge and quality of life. At SwaSwara, the focus is on teaching meditations which you can easily integrate into your daily routine and life plan when back home in order to be able to cope with and overcome the stresses of modern life.

What’s special about the meditation facilities at SwaSwara?We have a dedicated space, The Blue Dome, which has been built specifically for chanting and meditation. During the day, we also have a wonderful and unique space, The Meditation Hill, which is open air and offers a 180 degree view of OM beach from where you can do sunrise and nature-focused meditations.

What additional treatments would you specifically recommend for sleep issues?Many Ayurvedic treatments can improve circulation and lubrication to soothe body and mind and reduce excess body heat which helps the mind to relax and be aware. Treatments are selected according to individual need after consultation with the Doctor but as prolonged stress leads to bodily problems which can lead to psychological problems, Pancha karam is particularly recommended.

In fact, we advise having at least one intense detox and cleansing curative programme annually as one of the main causes of insomnia is high toxic content in the body. We have a 14 day

“Detox & Cleansing” programme which is a unique combination of naturopathic therapeutic treatments

by Dr. Dayananda .R.D, Senior Ayurveda doctor & Dr. Vinod, Senior Naturopathy doctor, SwaSwara Resort

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and a dosha-based diet, supplemented by Ayurvedic body treatments and daily yoga with guided meditation sessions.

What activities would you recommend for sleep?

• Rising early helps in maintaining good energy levels and moods

• Regular yoga and pranayama

• Tuning the body to the earth’s circadian rhythms will offer more restorative sleep (i.e. sleeping before 10.00pm)

• Embracing your loved one(s) as bliss and contentment please the mind and provide sound sleep

• Getting into the habit of doing things which help you to relax before going to bed

• Washing your feet with warm water before going to bed relaxes the mind

• Avoiding naps except in the summer months

• Drinking Naturopathic health drinks (prescribed by a doctor) to induce sound sleep

How does food play a role in promoting better sleep?Food is our source of energy so Ayurveda recommends that an individual should choose suitable food according to their Praktuthi (body type) and their digestive capacity with synchronization to the season and time of day to help properly nourishment body and mind. You should leave a least 2 hours after dinner and get into the habit of drinking a cup of warm

milk before bed. Also avoid spicy, salty and sour food at dinner as those only activate your mind.

Bringing the simple principle of meditation to your meal times will transform it into a mindfulness meditation. Ensure there are sufficient macronutrients in your food to provide enough antioxidants to your body which in turn helps it to reduce inner physical, physiological and emotional stress and will result and in sound sleep.

What do you feel is extra special about SwaSwara?We draw solely from the Indian consciousness and offer a transformational holiday which is an immersive combination of yoga therapy, Ayurveda, Naturopathy, art, nature and holistic cuisine to recalibrate in order to reconstruct your life plan.


The thought of exercise may seem dreadful when you already have a full schedule with work, family and all of the other stressful

situations that life throws at you. What you may not realize is that improving your fitness will carry over and improve other areas of your life. It can improve confidence, help you maintain focus at work, create self-discipline and reduce your stress levels. The good news is you don’t have to go at it alone!

Starting with exercise in a group or social environment is a great way to relieve stress. Not only are you going to be expending calories and improving your fitness but also interacting with other people that have similar goals, stresses, and difficulties as you. Through social interaction and with the endorphins flowing, you’re sure to leave feeling invigorated and with a much lower stress

level than when you arrived. Exercise gives you an opportunity to take out your frustrations and daily stress on a focused activity. So what are some of your options?

As the old saying goes, ‘different strokes for different folks’, there are so many fun and effective exercise options for you to engage in. Like dancing? Take a Zumba class. Prefer weight training? Find an introductory Cross-Fit session. Want to get outside? Look for an outdoor boot camp or local walking/jogging group. Feeling so stressed you just want to punch something? Jump into a boxing or kickboxing class. The possibilities are endless!

Many of us as adults have lost that basic primal instinct that we have which is to play. We are much too serious and feel that engaging in activities such

by Michael Snader, BodyAware Specialist and Nutritionist, The BodyHoliday

STRESS BUSTING THROUGH F I TNESS IN A FUN AND SOCIABLE ENVIRONMENT

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as running, jumping, skipping, hopping and throwing things are classified as childish. Try and do these things without a smile on your face. You can’t. That’s why children do them. So by engaging in these types of activities, we automatically improve our mood and therefore lower our stress levels. Add in a group of adults engaging in these types of movements and we move from a smile to sheer laughter and enjoyment. This can actually become quite addictive (which isn’t a bad thing) and you may find yourself actually looking forward to your exercise sessions and your companions you see each week.

Having healthy stress reduction techniques is vital for our health and happiness. Exercise is one of the most effective ways for us to deal with the different types of stress that we all face. It may seem daunting to add another thing to your plate when you already have so much going on. However, engaging in exercise will help you cope and give you the tools to manage the other areas that are causing the stress in the first place. It reminds me of what Abraham Lincoln said, “Give me six hours to chop down a tree and I will spend the first four sharpening the axe.” Many of you are chopping with a dull axe and don’t realize that if you take the time to sharpen it you will make your life easier.

So the ‘take home’ message is this. Find something you enjoy and that you can preferably do with a group of people similar to yourself. Not everyone enjoys the same type of activities. If you don’t find some pleasure in participating in your exercise programme you will never stick to it. If you haven’t been working on your fitness then make sure to start slow. Seek a beginner’s class or session to get

your feet wet. If you’re not sure what you like, make sure to try as many options as you can. You never know if you might find something that really engages you and peaks your interest!

Our mantra is “Give us your body for a week and we’ll give you back your mind” and we offer fun and sociable exercise classes to help you bring your stress levels back to a healthy range from archery to yoga, spinning, Zumba, Tai Chi and anything in between. You don’t need to be an experts and tuition is included. Why not try our two newest features – the treetop spin studio and the outdoor activity trail or how about a Quadrathlon if you are up for a challenge? Then join us for dinner at one our nightly ‘hosted’ tables and continue the fun with lively conversation and laughter with your fellow guests.


In today’s competitive world, we are all leading incredibly stressful lives. Stress can cause a variety of health problems and also

aggravate existing health concerns.

According to Tibetan healing or ‘Sowa Rigpa’, stress is usually caused due to (loong) wind bio-energy disturbance but could also be triggered by (tripa) fire bio-energy or (baekan) water and earth bio-energy.

Tibetan medicine believes that all life is composed of five elements – space, air, fire, water and earth. These elements are the foundation for all phenomena including our bodies. Any imbalance in the interplay of these elements in our bodies manifests itself in the form of ailments. Hence, balance between the elements is foundational to a healthy body and mind.

Experiencing stress and its accompanying insomnia, anxiety, low energy and sugar addiction are all signs of excessive wind energy. Wind bio-energy has the characteristics of coarseness, lightness, coolness, subtleness, penetration and mobility which, when imbalanced, can disturb our physical functioning as well as our thought process.

Excessive intake of bitter, hot and astringent tastes can aggravate wind energy and thereby aggravate stress. Sweet, sour and salty tastes, on the other hand, help pacify wind energy disturbances and lower stress responses. Sowa Rigpa prescribes food, herbs and medicines with oily, soothing, grounding and warming potencies to calm the restless wind energy and soothe the nervous system.

Also, indulging in a lifestyle where there is too much socialising, talking and travelling causes physical and mental fatigue. Sowa Rigpa recommends regular and mild to moderate exercise, limited stimulation and (or) socialising, focussed breathing and mindfulness practices to ground oneself and better cope with every day stresses. Moderation in everything is essential.

Additionally, external treatments like massage using therapeutic oils, medicinal fomentations, moxibustion and cupping can ease stress, fatigue and promote a sense of calm and wellbeing.

Tibetan healing, thus addresses stress holistically through diet, lifestyle, internal medication, external therapies as well as practices of mindfulness and compassion.

STRESS MANAGEMENT THROUGH

TIBETAN HEALINGby Dr Sonam Dolkar, Vana

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At Vana, we offer sowa rigpa in its entirety through consultations, treatments, supplements and meditation and can address almost any aspect of wellbeing, from physical to spiritual. Treatments such as ku nye, dhugs, chu lum and gom meditation effectively help guests de-stress and relax. Our therapists are fully trained and formally certified from Men-Tsee-Khang, the Tibetan Medical and Astrology Institute in Dharamsala and practise this traditional science with complete sincerity and authenticity.


OUR RECOMMENDED AUTUMN/WINTER STRESS-BUSTERS

Ayurveda (meaning ‘knowledge of life’) is a 5,000 year old system of natural healing originating in India.

A Shirodhara treatment involves liquids gently being poured over your forehead (or ‘third eye’ as it’s known). The oil is warmed to a specific temperature and poured from a height.

The constant flow of the oil clears the mind, stops racing thoughts and leads to a feeling of incredible peace and relaxation. It’s particularly good for stress as it soothes the nervous system and stimulates the pituitary gland which in turn monitors and controls the other hormone-secreting glands in your body.

Meditation or mindfulness is a way of letting go of the constant chatter from the busy world around you and finding inner calm.

It can also be an effective tool for depression and stress-related problems and is considered a serious form of treatment by the NHS. In fact, the pattern of your brain waves change whilst doing it to the theta waves which dominate the brain when relaxing. Your heart rate and breathing slow, you use oxygen more efficiently and it enhances your capacity for rational thinking, creativity, compassion and focus. So give it a go – we can’t recommend it highly enough!

Shirodhara Meditation

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This is considered a healing art and draws on the disciplines of traditional oriental medicine with a therapist pressing, rocking and

stretching your body whilst you are fully-clothed on a mat on the floor. The massage stretches you out and clears your energy lines to restore balance and energy flow.

The combination of yoga stretching, acupuncture, movement and reflexology boosts the immune system, improves breathing and lowers blood pressure (amongst a host of other benefits) so it’s excellent for emotional tension and headaches.

“The combination of yoga stretching, acupuncture, movement and reflexology

boosts the immune system”

The combination of stretching, controlled breathing and relaxation makes yoga ideal for reducing stress and blood pressure.

The emphasis on the breath and the connection between mind, body and soul yields strong emotional benefits and there are many forms to try from Hatha to Bikram so anyone can do it.

You’ll improve flexibility, re-inforce your core and give your body a lean look as holding the poses results in lengthened muscles. Give it a go – even if you only practice once a week, it will pay huge dividends!

Thai massage Yoga


For further information, or to speak to one of our wellbeing travel specialists, please call 020 3735 7555 or email [email protected]

www.wellbeingescapes.com

quick escape magazine - the stress & sleep issue - wellbeing escapes - autumn 2015

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