Acupuncturist and massage therapist Mihaly Rosta shares some interesting thoughts around the 'how' of our eating habits being as, if not more, important than the 'what'.
ow important is it to have the right food on your plate?
I usually see a divide amongst my friends and clients when it comes to diet and food.
Some people just eat for the joy of it, not caring much about if they eat a lot of carbs or meat. Whilst other people can be “almost” obsessive about what they eat. May that be superfoods, very specific vegetables and meat, etc.
So what is the correct attitude to diet?
Well, I of course could not give a simple answer to such an important question. Especially as I am not a dietician.
However when it comes to Chinese medicine, we always strife for balance. Walking the middle path.
Sure, it is important to have a varied diet -according to both food energetics, colours, food groups- but I find it much more important to look at how people eat and digest.
In my experience, our mental health and eating habits combined has a much stronger effect on our digestion and general health than the types of food we eat. Do not get me wrong, I am not saying that we should all eat white bread, milk and sugar 3 times a day. I am referring to the fact that if you have a varied intake of vegetables, fruits and meats/nuts, you should not worry too much about whether it is organic or not, or how many superfoods and brown rice you include in your diet.
What is important then?
1. Structure and rythmn
It is generally important to follow a rythmn in our daily life. Structuring our days around our meals and sleep can provide with a healthy l. So we priorities ourselves, our nourishment amongst other responsibilities.
Taking breaks between meals (3-4 hours) gives our digestive system a rest, as opposed to continuous snacking which will overwork our Spleen and Stomach.
3. Focus /mindfulness
Eating should be about the food and our nourishment. The taste, texture, colour, smell of our food should be in the focus of our mind when we eat. Not TV, Netflix, news, daily tasks or plans for the week.
Let’s do ourselves a favour and eat mindfully. Just when we decide on the food we eat, we should apply the same mindfulness during our time of nourishment.
There is a Chinese saying that you should only fill your belly 2/3 of the way, so there is space for Qi to do the digestion.
Overeating is overtaxing on our digestive system. Finding the correct amount of food that does not leave us hungry, but also doesn’t makes us sleepy is essential.
It is important to drink plenty of fluids during the day, however it is best to avoid drinking with our meal. If you have a weak digestion, you may find it beneficial to drink digestives 20 minutes prior to your meals. Or if your meal seems to settle in heavy (lots of fats/oils) you may find drinking a (half) shot of clear spirit (I recommend Bison vodka for flavour 😛) also very beneficial.
On a different note. There seem to be a misconception about the amount of fluid we all need to drink. Generally speaking of we want to hydrate ourselves we have to include fluid-ful vegetables in our diet. Soups, curries, tomatoes, courgettes, etc.
6. 100 steps
Digestion does not stop when we finish eating. On the contrary. It’s fairly important that we rest after a meal for about half an hour. The Chinese has been recommending 100 slow steps after eating. As (slow) walking aids the intestinal movements (peristalsis) and thus digestion.
7. Avoid going to bed on a full stomach
Simple as that, we should not be wasting our energy on digestion whilst we are sleeping. More over, it is most beneficial to have a bigger gap (intermittent fasting) in our day when our digestive system is to rest.
8. Anxiety = IBS
Last but not least, looking after our mental health is perhaps the most important of tasks that we need in order to have a healthy digestion. I’ll talk about this more in detail another time.
So these are only a few points that are in my opinion are just as (if not more) important than the quality of the food we eat.
Thus if you are suffering with any digestive issues, you may find it beneficial to go through this list before you start cutting out your favourite foods.
Of course Acupuncture is an amazing tool to help/reset the digestive system. So if you feel you need some additional support in that regard. Do not hesitate to get in touch.
Acupuncturist and wholesome food enthusiast Philippa Summers shares some of the benefits and uses of bone broth and advises how to get a good batch going with insider tips and ideas to make it tasty and nutritious.
I have always had an interest in cooking wholesome food for both enjoyment and health and am guided away from processed foods by choosing ingredients that ‘ran, swam, flew or grew’ in their most natural state. Like many people I have in recent years leant towards a more heavily plant-based diet with an emphasis on a wide variety of colourful fruit and veg, wholegrains and plant-based protein like lentils, pulses, beans and tofu. However, I do still eat fish and meat, buying far less but of higher quality, higher welfare - by trying to choose largely wild fish and meat that is free-range, grass fed, preferably organic - and using every last bit which brings me to the wonders of bone broth.
It has been revered for its potent nutritional and medicinal properties by various cultures across the globe for thousands of years from ancient Greece, throughout Africa and Asia, to the infamous recuperative ‘Jewish Penicillin’. A South American proverb states ‘Bone Broth will resurrect the dead’. It had a reputation within Chinese Medicine stretching back over 2,500 years for its ability to support digestion and reproductive health – pre-conceptually for both men and women to support egg and sperm health, during pregnancy for mum and baby, and post birth to help mum rebuild her strength.
Bone broth is packed with easy to digest gelantinous protein and amino acids from the collagen in cartilage, and minerals such as magnesium, calcium, phosphorus and potassium from the bones, extracted by long slow cooking. Wide ranging potential health benefits include helping to support skin, bone and joint health, soothing gut issues like ulcerative colitis and leaky gut, supporting immune function, helping recovery from upper respiratory infections and it may also help to promote good sleep. The combination of skin, joint and sleep effects likely make it beneficial for women post menopause, a time when increasing protein and reducing carbs can be helpful.
We can get a bit caught up about what’s in food and what it is good for. Sometimes it is good just to let go of that and enjoy the wholesomeness because you know in another more intuitive way that it is nourishing. For me bone broth is one of those things. A warm soothing elixir! It is delicious drunk on its own, makes a great base for soups and stews.
For convenience you can buy bone broth ready-made, conveniently packaged and delivered frozen direct from the farm to your door but it is far cheaper and satisfying to make your own. It cooks for so long that it is more economical on fuel to cook up a big batch so I collect any chicken bones both raw and cooked in the freezer until I have a good supply, supplementing them with some chicken carcass bones from the butchers to fill a stock pot.
Chicken Bone Stock Recipe
This recipe uses chicken bones and cooks for 4-6 hours. You could make a fish version substituting the chicken for fish heads and bones usually discarded by the fishmonger so very cheap – use about 1kg per litre of water - and simmer for one hour. Strain through muslin to remove all bones.
You’ll need a large stock pot with a tight fitting lid.
Optional: Before making the stock you can roast the bones for an hour in the oven until they are golden for a richer flavour.
The effort will more than pay off for the ease with which you can prepare a tasty meal or quick warming drink that nourishes you deep to the bone. Enjoy!
Acupuncturist and kitchen dynamo Philippa Summers shares some guidelines for a hearty winter breakfast of champions that will warm you from the inside out and stoke your fire for the day ahead. Yum!
What do you have for breakfast? Do you even have breakfast? It’s often a meal that people skip or habitually go for something quick like a cold bowl of cereal or a couple of slices of toast on the go but when the temperatures drop there is nothing like a comforting bowl of porridge to start the day and get the warmth going from the inside. It is quick to prepare, will sustain you all morning and is a gift to your whole digestive system.
Try a water-based whole oat porridge, flavoured with a small spoonful of blood-nourishing molasses, and maybe some cinnamon and ground flax seeds.
Top with a sprinkling of pumpkin, sunflower and sesame seeds for extra goodness and a couple of spoonfuls of berries. I use frozen summer berries out of season and just warm them gently. For speed, and if you don’t mind a strangely coloured porridge just add them to the porridge towards the end of cooking. I like a splash of milk to finish it off when it’s in the bowl for that that combo of thick porridge and liquid milk. Delicious and nutritious!
If you skip breakfast you may find yourself going for less nourishing alternatives as your blood sugar drops. It can precipitate a vicious cycle of sugar spikes, drops and unhealthy snacking. Starting the day with nourishing breakfast gets your eating habits off to a healthy start and one suggestion to prompt an appetite at breakfast time might be to replace supper with something very light late afternoon or early evening for a night or two, just to kick start a breakfast habit.
Finally, try to make time to sit and enjoy your meals, including breakfast. The digestive process begins when we look at the food, anticipate it and the digestive juices start to flow. And we are more likely to chew our food well, another important part of the digestive process,if we are relaxed and not in a rush. Good digestion is as much about how we eat as what we eat.
As 'Blue Monday' - apparently the most depressing day of the year - looms WNT founder Jennie Duck looks at some small actions that can help us navigate times of bleakness.
Welcome to mid-January, the time when the anticipation and excitement of Christmas is over, the days are short and grey, we are often beginning a long ‘term’ of work or education and spring can feel a long way off. This year we are also 2 years into a pandemic that has brough uncertainty, fear, mistrust and pain in abundance. Whatever our personal experience of covid has been to date, the atmosphere around our country – indeed around the world – cannot fail to permeate our own individual world and we may be feeling the residue of this for a time yet.
We have things that can help us, however, and there is hope and peace to be found in amongst any bleakness. These are some things that can help when we feel short on optimism, energy or hope.
Rest. Our bodies need down time, they need to switch off and we can take a leaf out of nature’s book and hunker down in these winter months.
Walks in fresh air. Sometimes going outside is the last thing we feel like doing…but if we can make the step it can really help us feel more alive and at peace.
Music. Music can lift us or it can connect us to the difficult feelings we need to feel. We can create playlists for whatever we want – to dance to, to cry to, to sing along, to remember people and experiences.
Hugging. IF we’re lucky enough to have someone we love nearby then there is little more wonderful than a long embrace. If we are alone we can still hug ourselves – google ‘butterfly hug’ or look for our post from a year ago about this.
Creativity. Finding ways to express ourselves whether this is to release some dark emotion or create beauty from nothing, connecting to our creativity is connecting to life’s energy.
Meditation. Staying present, being here, everything as it is. Let go of struggle, effort and getting to know your mind and body more intimately, it’s so valuable.
Yoga. If you practice yoga regularly you might be familiar with the space, acceptance and support that yoga can bring.
Talking and sharing. When we feel bleak the most tempting thing can often be to shut down and hide away. And yet there is likely someone near to you feeling the same thing and the connection that can be gained by sharing your experience can be an incredibly warming feeling.
Space and solitude. Just as important as connection with others is connection with ourselves, stepping out of the busyness of life and finding some space to be with ourselves.
Take time out for things you enjoy. It can be tempting to throw yourself into the ‘shoulds’ and zone out the rest of the time, but if we can really let ourselves have the opportunity to find joy and fulfilment in something, whether it is going for a run, dancing in the kitchen or stroking the cat this is important stuff that we would do well to make central rather than peripheral in our lives.
Give up! Some days nothing will help and perhaps what is needed is just to retreat into the murky waters and let yourself do absolutely nothing whatsoever.
Therapies. Last but by no means least, go for a massage! Or for acupuncture, reflexology, reiki, sound therapies or any other therapy that feels good to you, gives you a space where you are looked after and cared for and leaves you feeling rested and revived.
So as we approach ‘blue Monday’ we can keep in mind there are some ideas that can be helpful when life feels less vibrant. And sometimes they can help us remember that spring is just around the corner.
Acupuncturist Philippa Summers looks at the 'two week wait' in menstrual and ivf cycles and how she adapts treatment during this time when supporting clients in their journey to conceive and offers some helpful self care tips for this time.
Trying to have babies when it doesn’t just happen easily can be a heart wrenchingly difficult time. There can be months even years of trying, balancing hope with uncertainty, even at times despair. Another cycle starts. Is this going to be your lucky month?
When supporting women with fertility I tend to focus treatment on the follicular phase leading up to ovulation, or in the case of IVF through the stimulation phase until egg collection and at embryo transfer. These are the times that research has shown acupuncture can have a significant influence on live birth rates (Zheng, 2012). Treatments around embryo transfer, when they can be scheduled in without adding extra stress, are also shown to have a beneficial effect on outcomes (Smith, 2019).
Ideally, men and women would also have received some preconceptual lifestyle advice during the preceding months, not least of all to support egg and sperm quality as they develop and mature. Treatment can be aimed at regulating the menstrual cycle, supporting endometrial development and addressing other issues impacting on fertility. Treatment during the follicular phase will be aimed at supporting the processes that take place throughout the menstrual cycle including the luteal phase but what about treatment during the actual luteal phase or the two-week wait as it is commonly known, which follows ovulation or embryo transfer?
How can Acupuncture help?
As I have said, I tend to focus most treatment during the follicular phase but that does not exclude treatment during the luteal phase. It is a time to be cautious with any treatments that could disturb the delicate interplay between the embryo and uterine lining around the time of implantation, but treatments aimed at relaxation and good sleep can be positively beneficial. It is often an anxious time when every little twinge seems to take on some significance. An acupuncture treatment can offer a gentle wind down from the intensity of IVF or the pressures of trying naturally, at a time when sound sleep and a feeling of calm may be quite elusive.
How can you support yourself during the two week wait?
The preparations you have taken in the preceding months, weeks and days will help to lay the foundations but here are 10 tips to support implantation and help through these two weeks:
Good luck. Remember that even under perfect conditions there is only a 1 in 4 chance of conceiving each month, so it can take a while. Please contact me if you think I may be able to help you.
Reflexologist, reiki and sound healing practitioner Laura Devonshire looks at the various aspects that comprise holistic wellness
What is Holistic Wellness?
The word ‘Holistic’ derives from ‘Holism’, with Greek roots ‘Holos’, meaning whole, complete, entire.
Holistic Wellness is looking at a number of elements relating to a person and their way of life that contribute to them feeling at their most optimal. Each of these parts are intimately connected and if one part is out of balance it has an impact on all the other parts. Therefore, we cannot only focus on one part in isolation, we must consider all parts to have a full picture and understanding of how a person is.
Below are 5 aspects that contribute to our whole way of being:
Physical Wellbeing – this relates to our body and its associated systems functioning optimally. For this to happen we consider a number of influences: the foods we eat and a balanced diet, the amount of, and quality of sleep we have, keeping hydrated and daily exercise/movement. They all play a huge part in contributing to our physical energy levels and how our bodies cope and respond to daily demands, medical conditions and dis-ease.
Mental Wellbeing - an optimal state of mental wellbeing does not mean an absence of stress but more one’s ability to process and juggle the events of day to day life. Our mental wellbeing changes and we can experience highs and lows, it can change daily, weekly, monthly, even hourly depending on our life experiences. When we feel in balance and flow, we make healthy choices, maintain healthy boundaries and are able to be fully present in the moment.
Emotional Wellbeing - our sense of self, our self-esteem and how we think, feel and relate to ourselves and others. It is being able to recognise, feel and process our full range of emotions: joy, anger, stress, sadness etc... and our ability to communicate them with others. Our emotional wellbeing includes developing emotional resilience to be able to adapt and cope with changing situations. Our emotional wellbeing is intimately connected to our mental and physical wellbeing, it is estimated that 75% of illnesses are caused by stress.
Spiritual Wellbeing - an aspect that will look different for each person as it’s such a personal part of one’s overall wellness. Spiritual health relates to our sense of life-meaning and purpose and how we experience and integrate this into our lives. Taking time to do the things that ‘light your fire’, finding the things that inspire you and make you ‘feel alive’. It may mean taking time to sit quietly in contemplation, having a mindfulness practice. Or conversely could be more dynamic and involve activities like dancing or singing. Spending time in nature can be really soothing for the soul and cultivating a sense of being connected to something greater than ourselves.
Social Wellbeing - relates to the connections we have with other people. This can be with family, friends, community, common interest groups ie: social, work, sports, spiritual, religious etc... Overall as human beings we are wired for connection, however, one person may thrive in small intimate settings whilst another may thrive in larger groups. Having connections where you feel supported, heard and held can have a significant impact on our overall wellbeing.
We can see how each of the above parts has a significant impact on how we feel on a day to day basis and how they continually interact and overlap: How we think and feel affects us physically. What we eat affects us mentally and emotionally. How we move and how we socialise affects how we feel. So although we have broken the whole down into parts to explore different aspects of the whole, they each contribute to the whole and also each reflect the whole.
As we understand each aspect of ourselves and what does/does not work for us we can implement appropriate self-care practices to support each aspect of our lives. Sometimes we develop an image of how we are and what we are like and don’t allow ourselves to explore other possibilities. Acknowledging that on different days and at different times in our lives we may need different things and giving ourselves space to explore and room for change.
Taking an holistic approach to your wellbeing does not replace medical advice or treatment when it is needed, but regardless of any existing health issues it can be really beneficial in supporting your current and future health and wellbeing.
Blogs from the WNT team. For our blogs from before June 2020 please see individual profile pages - it's a good way to get to know practitioners too.