8 Ways to be More Mindful at Work

There are many ways to incorporate mindfulness throughout your work day, and you only need a few minutes at a time. Here are 8 ideas to get you started:

1. Take a moment when you wake up: Take 2 minutes to just notice your breath when you first wake up. We release the most stress hormones right after waking up, as our thoughts about our day provoke fight-or-flight responses.

2. Take 10 min in the car or at your desk: Spend the first 5-10 min of your work day just paying attention to your breath. When you find your mind distracted, release the distraction and return attention to your breath. Many things will compete for your attention throughout the work day; for these few minutes, your attention is entirely your own.

3. Pause between meetings: Take a minute or two to practice mindfulness at the beginning of each meeting to boost your focus and effectiveness.

4. Single-task: When we multi-task, our brain switches rapidly from one task to another, often losing information each time. Try to group similar tasks together and do one task at a time as much as possible.

5. Connect with your senses: Up to 47% of our day is spent on autopilot, thinking about something other than what we are doing. Come back to your senses, sight, sound, smell, etc. in order to stay more present and aware.

6. Use reminders: Every time your phone rings or dings, take a mindful breath. Or set an alarm to go off every hour to cue a minute of mindfulness. Place a small sign or note in your workspace to remind you.

7. Practice gratitude: Humans have a negativity bias, where we naturally focus on problems. Deliberately find things that are going well in order to boost creativity, health, work relationships, and the quality of your work.

8. Accept what you can’t change: Being mindful means accepting the present moment as it is, and yourself as you are now. Once you accept what is happening, you can move forward with next steps and learning from any mistakes.

What is Ayurvedic & Nutritional Counseling?

Ayurveda is an ancient system of health that begins with an in depth study of your own constitution. To begin, an Ayurvedic practitioner will spend a couple of hours asking a lot of questions, including what vitamins you take, what you eat, childhood illnesses and accidents, your sleep, and your digestion. They really take the time to get clear on how your body works and responds to the world.

This kind of session both identifies your constitution, and gives you the tools to feel secure about what you need to be doing. Ayurveda focuses on one issue at a time, and so the consult will include a plan to address your chief complaint. Because everyone digests things differently, two people with the same complaint but different constitutions will have very different treatments. There is no one pill that fits all.

There are so many factors to consider that it seems very complex, and yet once you know your constitution, it makes things so much easier. It creates a sense of awareness, like falling awake. The different constitutions (doshas) have different innate responses to life and food, and how they respond to imbalance is also very different. Knowing what is normal and what is a sign of imbalance in your constitution helps you know when your body needs support.

The Health Benefits of Relaxation

Relaxation is one of the easiest ways to increase health and vitality. Without regular relaxation, stress levels can creep to dangerously high levels that negatively affect health. Relaxation practices ideally set aside time each day, as well as longer breaks on a weekly, monthly, and yearly rotation.  Here are 9 ways relaxation can create health:

1. Protects Your Heart: The research is unanimously in favor of relaxation for heart health. Stress is as bad for your heart as other risk factors like high blood pressure and lack of exercise, and sudden shocks can cause a burst of adrenaline that can keep the heart from functioning correctly.

2. Reduce Inflammation/Boost Immune System: Chronic stress can double your risk of catching a cold, likely because it interferes with your body’s ability to “turn off” its inflammation response.

3. Improve Memory: Stress can impair the functioning of the prefrontal cortex, and even small stressors can reduce the brain’s ability to learn and remember.

4. Lower Risk of Stroke: People who cope best with stressful situations reduce their risk of stroke by 24%.

5. Fight Depression: The stress hormone cortisol can reduce levels of dopamine and seratonin, which is linked to depression.

6. Regulate Appetite: A lack of rest and regular sleep increases our appetite, especially for less healthy foods. Reducing stress and getting enough sleep is very helpful for bringing the body’s hunger cues back into healthy balance.

7. Better Problem Solving: Stress can kill brain cells in the hippocampus, which is linked to complex thinking and problem solving, whereas a good nap increases problem solving abilities by allowing the brain to work on making new connections between bits of information.

8. More Inspiration: When you turn down the volume of the outside world and relax into yourself, your intuitive and inspired self can be heard more easily.

9. Get to Know your Whole Self: A practice of restful self care opens you up to understanding who you are as a whole person, instead of focusing only on what you DO.

Boosting the Immune System

Manual Medicine supports deep health in the body, including boosting the immune system. Self care practices like yoga, as well as bodywork, massage, and mindfulness, are all proven to increase immune function.

Bodywork, massage, and self-care practices based on movement specifically promote increased lymph circulation. This supports the removal of pathogens and other waste from the body and helps spread white blood cells throughout the system, where they can respond quickly to immune challenges. This increases a person’s ability to fight infections.

Additionally, all of the manual medicine offerings at HaLe’ are effective for reducing cortisol, which is the hormone produced by high levels of pressure and stress. High levels of cortisol can boost blood pressure and reduce levels of natural killer cells in the immune system. Bringing those levels back down allows the immune system to function without that interference, restoring its effectiveness.

This is the time of year when immune systems can feel especially challenged by the perfect storm of lingering winter viruses and budding pollen allergies. Manual Medicine (literally, medicine you do by hand) provides powerful therapies to help boost and regulate the immune system, keeping it effective against the right kind of challenges.

What Really Works for Back Pain

Back pain is one of the most common reasons people go to the doctor, and there are new guidelines on how to treat it. Researchers analyzed more than 150 studies to understand what really works and what doesn’t. The conclusion: instead of medication, try yoga, massage, or mindfulness.

These guidelines, published by the American College of Physicians on Feb 13, 2017, say to use techniques that speed up the healing process to relax muscles, joints and tendons. This can be done through massage, acupuncture, and spinal manipulation, as well as mind-body therapies like yoga, tai chi, and mindfulness-based stress reduction.

This new recommendation is in alignment with the new CDC & FDA guidelines for the usage of opiods, which are now known to be inappropriate for chronic pain management. It instead recommends trying massage, yoga, and mindfulness first, then NSAIDS like ibuprofen and naproxen to reduce inflammation. Acetaminophen is not recommended, since it does not reduce pain or inflammation.

Low back pain is common, and the way it is currently treated in medical settings is a good example of low value health care: expensive tests and therapies that don’t fix the problem. Moving to more effective treatments for both acute and chronic conditions by recommending yoga, massage, and mindfulness will help reduce suffering in patients and frustration in those who treat them.

At HaLe’, our manual medicine therapists and our self-care class instructors are experienced in treating low back pain. For regular aches and injuries, we recommend you come to class or make an appointment. For more severe conditions, please talk with us so we can guide you to the right treatment plan for your body.

 

What is Integrative Medicine?

HaLe’ offers integrative health care based on a personal relationship. We want to talk with you, hear more about what is going on with your whole person, and address whatever you think needs help or optimization. We build on your strengths to help increase function, reduce stress, manage pain, and improve athletic performance.

Integrative medicine is a form of health care that focuses on the whole person. It uses evidence-based practices, which means your treatments have been proven to help. Taking a “yes, and” approach, all appropriate therapies and disciplines are utilized in order to achieve optimal health and healing.

At HaLe’, our template treatment plan is to begin a self-care practice with our classes, and to support that practice through individualized care to address deeper or acute issues. Our instructors are experts in customizing and modifying classes in order to meet the needs of both new beginner students and experienced students looking to deepen their practice. Our therapists offer manual medicine in the form of  bodywork, massage, mindfulness, and coaching sessions to really address the specific needs of each client.

52% of manual medicine is utilized for medical treatment

19% of manual medicine is for pain relief & pain management

72% of self-care classes are utilized for stress relief

86% of students in self-care classes report high mental clarity

Integrative Medicine is non-invasive with few side effects and little evidence of harm. It is supported by the majority of PCPs and most clients notice their health conditions change for the better, along with improvements in overall health, better habits, improved mood, and body awareness.

Cranium to Sacrum Connections

The connection of our head to our tail dramatically affects our sense of ourselves in our own bodies. When healthy, it supports the function of our nervous system and our ability to move easily through space with coordination and balance.

The head and the tail are the cranium and the sacrum. The sacrum, located at the end of the spine in the pelvis, is important to the proper function of our spine and our ability to know where our body is in space, called proprioception. If our pelvic proprioceptors are not sending information up the spine to the brain, our cranial proprioceptors will compensate, especially in the jaw. Grinding teeth becomes the body’s strategy for regaining some lost balance and coordination, and for moving fluid through the central nervous system.

Going the other way, jaw issues get reflected in the pelvis and jaw tension can cause pelvic tension. Dental surgery, head and jaw injuries, and orthodontia can all have echoing effects on pelvic health, as dysfunction or instability on the one end will cause similar issues on the other end.

There are several techniques to help the head and the tail stay coordinated and healthy. Tension and dysfunction often cause twisting and shortening. This can be released through work that stretches, lengthens, and supports the tissues to help restore them to their healthy functions.

A good place to begin balancing your head with your tail is to come to yoga or other self-care classes. They will help with the stretching and elongating that can be so effective.  Complement your classes with massage and bodywork sessions that will be tailored to exactly where your body is holding tension and directly address your specific dysfunctions. Bringing your cranium and your sacrum into harmony can have a profound effect on your overall health and sense of wellbeing.

Alertness vs. Awareness

There is a difference between alertness and awareness.

Alertness is a state of being ready to react immediately to a stimulus. It activates the sympathetic nervous system, which prepares for a quick response. The body becomes ready to run or fight, but also to think quickly, make decisions, adjust plans, and catch falling objects.

Awareness, on the other hand, cultivates the parasympathetic nervous system, which calms, nurtures, and nourishes the body. It is a process of noticing and bringing attention to things without jumping into action. As a state of being instead of doing, it often brings a sense of expansiveness and ease to the body.

The stress of daily life often calls for alertness as we activate our sympathetic nervous systems and jump in to deal with crisis, solve problems, and move quickly from one thing to another. This is not a sustainable lifestyle, though. We need to also practice awareness to stimulate the parasympathetic nervous system and to nourish and rebalance the body.

Practicing awareness brings resiliency and vitality to the body, so that there are deep reserves of energy to call upon when switching into action mode. The nervous system thrives when it has opportunities to replenish and restore, and our health is depleted when we are unable to switch off our alert action mode in order to rest.

Cultivating awareness in order to balance our times of alertness helps to raise our life energy and to better handle the stress of daily life. If you can only do one thing, try coming to class at HaLe’. Any and all of our classes will support your body in shifting into rest and repair mode. For deeper or more acute issues, explore the personalized care of our therapy offerings.

What is Fascia?

Fascia is connective tissue made primarily of collagen that connects every part of the body, and often serves as a storage medium for fat and water, and as a passageway for lymph, nerve, and blood vessels. It also surrounds organs, glands, and individual muscles, and suspends the organs within their cavities. It is a complex system that literally connects every part of the body with every other part and can have a profound effect on health.

The full roll of fascia in the body and its relation to health is just now being explored because imaging technology has only recently been able to show us how the living fascia looks and acts. Problems with the fascia happen when it loses its stiffness, becomes too stiff, or isn’t otherwise able to move the way it needs to move. When it is too loose it can lead to organ prolapse, and when it is too tight, it can cause organ dysfunction and muscle pain. Fascia is also probably a crucial part of our ability to sense where our bodies are in space, to sense pain, and to feel internal sensations.

Lengthening and hydrating are the key ways to support the health of our fascia systems. Fascia does not stretch, and so lengthening happens through certain kinds of slow, steady applied pressure. Hydrating is not a matter of drinking liquids, but instead of activating and moving the water and other fluids already stored in the fascia.

At HaLe’, we offer both therapies and classes to support the health of the fascia. Our classes are great generalized treatments, especially our MELT Method and Girls with Balls classes, and so make a wonderful foundation for a strong self-care practice. For more acute or chronic conditions, we offer bodywork and massage to address the fascia in ways only a trained therapist can provide. Our myofascial release and Rolf Therapy offerings work specifically with the fascia to reduce pain and muscular dysfunction, and our Ashiatsu massage therapists use slow, applied foot pressure to very precisely and effectively lengthen and hydrate fascia.

Hygge is another word for WellBeing

Hygge (hoo-gah) is a Danish word that is hard to translate but easy to feel. It is a lifestyle dedicated to coziness in its broadest sense, where you are relaxed and feeling as at-home as possible. It is about being kind to yourself with small, delightful things like warm drinks, candlelight, good company, and comforting food.

At its core, hygge is about self-care. It is about indulging a little so that you are not punishing or denying yourself anything, but being kinder to yourself. Winter is especially the season of hygge, when the dark and the cold send us searching for warmth and light. The word itself is probably related to the English word “hug”, and they both speak of feeling comforted and secure.

HaLe’ is a form of hygge. Attend our classes and come for massage and other therapies in order to cherish yourself through a sometimes difficult season. Self-care of the body mind addresses aches and pains, relieves tension and stress, helps prevent injury, and improves digestion and sleep. In other words, it helps you feel more comfortable in your own skin, bringing that sense of comfort and ease that is hygge.

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