We are an integrative health clinic, with 5 Domains, or pillars, of care. All of our therapies are evidence-based, which means that they are proven to be effective. We are also a collaborative practice, which means that our therapists work together for your care. We communicate with each other, and with your doctors as needed, […]
Restorative practices are key to maintaining and creating health. Our bodies are designed to regularly have deep rest in order to reset the nervous system, flush the effects of stress, and rebalance internal processes, which all supports health and healing on a deep, fundamental level. Without enough restoration, our bodies become locked into chronic stress patterns that create dysfunction in our physical, mental, and emotional lives.
Mindfulness principles support restorative practices, which in turn creates a cascade of health benefits in the body. As the body moves into rest and restore mode, the heart rate will slow, the breath will deepen, and blood pressure will decrease. Common areas of muscular tension like the diaphragm, pelvis, and neck and shoulders, will begin to relax and release. As the musculoskeletal tension along the spine releases, the vertebrae will be able to make subtle adjustments toward alignment. The nervous system will also re-regulate itself, which helps to turn down the volume of pain signals, and other systems of the body like digestion, circulation, and circadian rhythms, will also reset and rebalance.
Mind Body Therapy uses this effectiveness of mindfulness and restoration to address specific health conditions. At Ha.Lé, we always begin with a conversation, and the initial conversation for Mind Body Therapy will assess your health condition and personal goals. We will also seek to understand your current physical, mental, and spiritual capacity. This allows us to create a personalized mind body practice for you that applies mindfulness principles to optimize your health.
Your personalized mind body therapy practice can provide specialized techniques for a variety of specific health conditions. It can help with chronic pain from musculoskeletal conditions, and cardiovascular disease including heart failure and coronary heart disease. Mind Body Therapy can also address conditions like diabetes mellitus, obesity, anxiety, depression, post traumatic disorder, migraines, irritable bowel syndrome, and fibromyalgia.
Mind Body Therapy is the application of principles of mindfulness for wellness and specific health conditions. Mindfulness techniques are able to turn the complex systems of the body toward restorative states, which creates space for deep healing and rebalancing.
Dr. Gurjeet Birdee is a researcher, scientist, physician, and mind body therapist. He is now available for Mind Body Therapy sessions at Ha.Lé.
Triphala is an Ayurvedic blend that is used to support digestive health and overall vitality. It is tridoshic, which means that it works for most people regardless of their constitution. Literally meaning “three fruits,” Triphala uses the fruits from three Indian medicinal plants to support internal cleansing, regulate digestion, and improve the absorption of of nutrients:
Amalaki is also known as Indian gooseberry and helps lower cholesterol. It supports the liver and immune system, and is a high source of vitamin C,
Haritaki is the Tibetan “king of medicine,” supporting the brain and the heart. It help clear toxins from the body.
Bibhitaki is a fruit that supports the respiratory system and promotes good bone production. It is a powerful ancient rejuvenator.
Triphala consists of five different tastes: sour, bitter, pungent, astringent, and sweet. Ideally it should be taken in a form where you can taste it, either as a tea or tablet, and not in a gelatin capsule. The act of tasting primes your body to digest and assimilate the blend more effectively. The taste will probably change each time you take it, because Triphala supplies the taste that your body needs. Over time, it can begin to taste sweet, but you may find it astringent or bitter for a while at the beginning.
Triphala nourishes and rejuvenates the digestive system, which is key to supporting health. It gently cleanses and detoxifies the system, while kindling the digestive fire and supporting the body’s absorption of more nutrients. It is a natural antioxidant, and is said to support graceful aging and overall well being.
Ashwagandha is an Ayurvedic herb that has been used to support health for thousands of years. It is tridoshic, which means that it works for the constitution of most people, and is used to support, tone, and revitalize bodily functions. As an adaptogen, it is especially effective for countering the effects of stress.
In Sanskrit, ashwagandha means “the smell of a horse,” to say that the herb has the potential to impart a stallion’s vigor and strength. It counteracts the effects of stress that cause fatigue and agitation by nourishing the nervous system. This gives it a dual capacity to energize and calm at the same time.
Ashwagandha supports higher energy levels, strength, and vitality. It helps strengthen the immune system, calm mental distress, and foster healthy sleep. It can support the health of the thyroid and adrenals, reduce inflammation, and quiet the distress signals of the body to promote health and healing.
Overall, Ashwagandha is an herb that can reduce the effects of stress in order to increase vitality. It is well tolerated by most people, and can be a great support for general health and wellness. As one of the most widely helpful Ayurvedic herbs, Ha.Lé offers it in tablet form from a trusted, sustainable source.
Ayurvedic cleanses are centered around a monodiet that includes whole grains, legumes, vegetables, ghee, many spices, and a wide variety of flavors. It is a simplified diet, but it is not a fast. Meals are tasty and satisfying, with complete proteins and balanced nutrients. The goal is to balance vata, pitta, and kapha, digest and eliminate toxins (ama), balance and strengthen metabolic fire (agni), and restore the body’s natural intelligence. This helps to reset our baseline health at very deep levels.
Your body would probably benefit from an Ayurvedic cleanse if you have any digestive difficulties, you have intense food cravings, or it is hard for you to know when you are hungry or tired. You could also benefit if you have low energy or exhaustion, or have trouble sleeping or waking up. Anxiety, stress, scattered thoughts, lack of concentration, having a foggy head, and feeling lethargic also indicate that a cleanse could be helpful.
The benefits of cleansing affect the whole system. It calms the mind and nervous system, and brings clarity and a sense of groundedness. It helps restore energy and vitality, and regulates sleep and digestion. It also helps prepare the tissues to receive deep nutrition and rejuvenation and promotes optimal health.
A cleanse can be a one day digestive reset, a simple 3 day cleanse, or a traditional ayurvedic cleanse, which lasts 3 to 21 days, depending on what is appropriate for your body. A key consideration is how much time and energy you can devote to the cleanse, ideally taking time off work and allowing your body to turn as much of its energy as possible to the cleansing process.
Auyrveda is a comprehensive system of health that seeks to correct imbalances, ideally while they are still small and easy to shift. Cleansing around the change of seasons is an effective way to strengthen metabolic fire (agni) and support health and renewal on many levels.
The keys to taking care of your body while traveling are hydration, warding off insomnia, and body comfort. Biochemical processes don’t move as fast as cars and airplanes, so the body needs support in catching up. Here are some ways to practice self-care as you go:
1. Help reset your sleep cycle with exposure to natural sun for at least 20 min. Using a natural sleep aid such as melatonin or CBD oil can also help.
2. Balance the hips and release the neck and shoulders because those can get compacted during travel.
3. Stay more hydrated than usual. Coconut water and bottled spring water are especially good.
4. Diet-wise, eat bananas and maybe some nuts. Avoid fatty foods, spicy foods, dairy, and caffeine.
5. Take an epsom salt bath with a little lavender or something in it that rejuvenates to help with travel weariness.
6. Practice gentle forward fold pose: put your sitting bones against a wall, with your feet 12-18 inches from the wall and fold forward along your thighs. Relax into the pose and breathe into your back.
7. Take a twist: Doing gentle twists can release back tension and help relieve nausea and constipation.
8. Allow yourself a couple of days after your travel to recalibrate and settle back in.
9. Tell your stories to someone who can really listen. Trips can rearrange us a little, and we often return a little different from who we are when we left. Connecting with our people when we return can relieve emotional tension that otherwise could be held in the body.
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 change of seasons can shake things up in a body and affect the balance of health. The roots of our systems, rhythms, and routines loosen. New order is about to be established, but hopefully not before a good cleansing. Here are several simple ways to support your body through the seasonal shift:
Massage & Bodywork: The changes in atmospheric pressure and temperature affect the lymphatic system and its ability to clear out the body. This especially true for people with damaged lymphatic systems, but a lot of people will begin to feel bloated and icky, and generally not great. The lymphatic support of massage helps the body complete its cleansing process and move body fluids. Any kind of massage will help with this, though if deep, vigorous massage doesn’t sound good to you, consider trying a gentler technique like lymphatic massage or relaxation massage.
Cupping Therapy: These cups use negative pressure (suction) to literally create space in the body. This allows the old stagnated blood to be broken up and moved out. The body’s response is to heal and restore the area that received the cupping, which brings a sense of lighter, cleaner space in the body, a free flow of energy, and room for new possibilities.
Yoga: The onset of Fall is a powerful time to use our yoga practice as a means to re-balance the body. Big exhales, deep twists, and gentle forward folds help to prepare us for the onset of brisk weather. Winter is soon approaching. We want to shake out our bodies and flush away the unnecessary holding so that we can comfortably turn inward and nestle into ourselves during the darker months of Winter.
Ayurveda: Support other cleansing practices with tongue scraping. Do it every morning, back to front. Cleanses build up ama, or toxins, which are described as a sticky waste. Scraping these from the tongue keeps the toxins from being redirected back into the body, and reduces bad breath. Also make sure to take extra time to rest, and try to plan your cleanse during a time when you can take it easy.
Mental Cleansing Meditation: Visualize the mind space as rooms in your house. With eyes closed and body upright, awake, and alert, travel from room to room repeating these cleansing phrases:
- Entry hall / front door: “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”
- Great room / main living area: “Being here, Being now.”
- Kitchen: “Letting go of worry, Letting be this moment.”
- Bedroom: “Calming the mind, Releasing the tension.”
- Bathroom: “I can have peace any moment,I have peace in this moment.”
- Attic / crawl space / basement: “Nowhere to go, No one to be, Just being.”
The keys to taking care of your body while traveling are hydration, combating insomnia, and body comfort. We’ve asked some of our expert team how to best support the body through travel. Here is what they said:
Stomach 36: Stretch legs out in front of you and place a pillow under your knees. Place the fingers of your right hand directly under the left kneecap. Just under the little finger, about a thumb’s distance from the shin bone you will find a little hollow place. That is S 36. Apply gentle even pressure for about a couple minutes and repeat on the other side.
Xin Bao 6: Find the wrist crease on the palm side of the left hand. Measure 2 thumb widths from the crease. The point is located between the tendons. Apply gentle pressure with the tip of the thumb for a minute or so. Repeat on the other side.
Ren 6: Lie comfortably on your back. Place the first 3 fingers of your left hand directly below your navel. With your right hand, place your index finger directly below your navel right next to your 3rd finger. Massage this point for a couple of minutes.
Yoga and Therapeutic Movement: When you come back from a trip, remember that there are 2 parts to a really good yoga practice: the physical, and what I call telling the truth. Physically, prioritize getting sleep, listen to your body, and allow a couple of days on either side of the trip to settle back in and recalibrate before you go back to your usual schedule.
A yoga posture that is especially helpful is a gentle forward fold, where you stand with your sitting bones on the wall, walk your feet forward 12-18 inches from the wall, and then bend forward. This has elements of child’s pose as you lay along your thighs, allowing you to breathe into your back a bit. Also helpful are gentle twists, inversions, downward dog, and cat-cow for spinal releasing.
For the second part, Telling the Truth, find a person that can hear you and is present for you where you are. Have a conversation about your trip and anything that shifted, or realizations, or experiences. Trips can often rearrange us a little and it is very grounding to connect with your people when you come back.
Take Ashwaganda, which is a rejuvenate and helps with the way travel throws off the body’s biochemistry. Take it the night before and then while traveling, especially to help sleep. (available at HaLe’)
Take Triphala, which helps fix constipation, assists with detoxification, and regulates the bowels. (available at HaLe’)
Drink lots of water, and in summer, put things in the water like cucumber or mint to help cool your body.
Do dry massage: take a dry washcloth before you get in the bath and start at your ankles, brushing up toward the heart to get circulation going. This is especially good for when you’ve been sitting a long time.
Help reset your sleep cycle with exposure to natural sun for at least 20 min. Using a natural sleep aid such as melatonin can also help.
Balance the hips and release the neck and shoulders because those can get compacted during travel.
We need to stay more hydrated than usual. Coconut water and bottled spring water are especially good.
Diet-wise, eat bananas and maybe some nuts. Avoid fatty foods, spicy foods, dairy, and caffeine.
Take an epsom salt bath with a little lavender or something in it that rejuvenates to help with travel weariness.
Ayurveda is the oldest form of medicine. It teaches us that everyone has a different constitution, and what works for one person doesn’t work for another. A lot of times people compare themselves to others and try to do what they did in order to get the same results. We might eat a lot of carbs, or eat a lot of protein, or eat according to various fads and diets, and then we wonder why other people got the results we wanted, but we did not.
We are each born with a specific constitution, and it doesn’t change. Even twins will have different constitutions. Once you know your constitution, you can figure out what’s better for your body. Ayurveda simplifies the guessing game because it tells you more about what will work and takes the pressure out of how to stay healthy.
We can feel so confused by health and it gets overwhelming. Ayurveda works, and is not a fad diet but a different way of understanding your own unique body, which is what separates it from all these other options. Find your constitution, find what works best for you, and fix your imbalances based on what is right for your body. Ayurveda teaches how to be healthy for you.