More and more kids are facing chronic illnesses and mental health issues than ever before!
Understand and address the growing concerns and challenges of #ADHD, #Autism, #PANDAS, #Allergies, #Asthma & more! #ChildhoodWellness #HolisticHealthcare #CultivatingHappiness
Raising Healthier Kids: Integrative Approaches to Children’s Health & Wellness will help you understand and address the growing concerns and challenges in children’s health, especially in light of the rising rates of chronic diseases and mental health issues among our youth.
Whether you are a parent, grandparent, caregiver, teacher, pediatrician, mental health practitioner, or someone who cares deeply about kids and their future, this event will empower you with invaluable, practical, science-backed strategies that will help you raise them to thrive.
Find a few minutes to learn from the “FAN FAVORITE” talks:
Securing the Bond: How Attachment Shapes Early Childhood Development and Brain Circuitry, Dr. Aimie Apigian
Doctor Mom’s Guide: Natural Remedies for Your Child’s Back-to-School Health, Dr. Elana Roumell
Adrenal Health in Kids: Uncovering the Hidden Link to Well-Being, Dr. Bradley Campbell
Straighten Up: Transforming Your Child’s Health through Posture and Fascia Care, Deanna Hansen
From Panic to Freedom: Empowering Your Child to Overcome Anxiety, Dr. Jihan Abdul-Haqq
And more!
Reminder: encore weekend ends on Monday morning (as does the sale to keep these talks on hand), so be sure to check out the featured talks above to see if this is a topic that could help you along the path to improved health and happiness!
It is certainly harder to exercise when we have not eaten in many hours. Yet, there are reasons why fasted exercise (at the right intensity) may be a good idea for many adults.
Christians have a few days of fasting during Lent (which we are currently in) for healthy non-pregnant adults. Because the days are not adjacent, the exercise consideration is much less of an issue, as Christians can just exercise the rest of the week or just walk on fasting days.
On the other hand, from what I gather from talking to people I know, Ramadan is about a continuous month of (physical and spiritual) fasting during daylight hours. Does this mean that exercise should be skipped for a whole month?
There are many reasons why Muslims may want to maintain their regular moderate exercise routine during Ramadan for both physiological and Islamic reasons.
Physiological Benefits:
Regular exercise, even during fasting, can help maintain overall health and well-being. Here are some key physiological benefits:
Weight Management: Moderate exercise can help prevent weight gain during Ramadan when meal patterns may change.
Improved Mood: Physical activity releases endorphins, which can help combat feelings of fatigue or low mood that may arise during fasting.
Muscle Maintenance: Continuing to exercise can help preserve muscle mass and strength.
Regulated Blood Sugar: Exercise can aid in regulating blood sugar levels, which is crucial during fasting periods.
Islamic Principles:
In Islam, maintaining good health is considered a duty. Here are some Islamic principles that support the continuation of moderate exercise during Ramadan:
Balanced Lifestyle: Islam encourages a balanced approach to life, including physical well-being. The Prophet Muhammad emphasized the importance of maintaining good health.
Self-Discipline: Fasting in Ramadan teaches self-discipline and control over desires. By continuing to exercise, Muslims demonstrate discipline in balancing their spiritual obligations with physical activities.
Intentions and Rewards: Intention plays a significant role in Islam. By intending to maintain their health through exercise during Ramadan, Muslims can turn their physical activities into acts of worship, earning spiritual rewards.
In conclusion, by continuing their moderate exercise routine during Ramadan, Muslims and people of all religions and walks of life can benefit both physically and spiritually. In particular, exercising during Ramadan aligns with Islamic principles of maintaining good health and discipline while reaping the physiological advantages of regular physical activity.
NOTE: Do you agree? Have I forgotten anything? Have you found it easy to keep exercising during fasting/Ramadan? What healthy eating strategies can be used during Ramadan to keep energy high and avoid bloating? If you want to share them here, they might help others too. Thank you.
In a world where convenience often trumps health, the act of preparing meals at home has become a lost art. However, the recent experience of a client suffering from food poisoning serves as a stark reminder of the importance of taking control of what we eat. Let’s explore why making food at home is not just a good idea but a crucial step towards better health and well-being.
Food Safety First: One of the most significant advantages of cooking at home is the ability to ensure food safety. By controlling the ingredients, cooking methods, and hygiene practices in your own kitchen, you significantly reduce the risk of foodborne illnesses like the one your friend experienced. This level of control is simply not possible when relying on takeout or restaurant meals. If you got food poisoning, this product could help you recover quicker.
Nutritional Value: When you cook at home, you have complete control over what goes into your meals. This means you can choose fresh, high-quality ingredients, avoid excessive salt, sugar, and unhealthy fats, and tailor your dishes to meet your nutritional needs. By cooking at home, you can create balanced and nutritious meals that support your health and well-being.
Cost-Effective: Contrary to popular belief, cooking at home can be more cost-effective than constantly ordering takeout or dining out. By buying ingredients in bulk, planning meals ahead, and utilizing leftovers creatively, you can save money while still enjoying delicious and satisfying meals.
Culinary Creativity: Cooking at home allows you to unleash your culinary creativity and experiment with different flavors, cuisines, and cooking techniques. It’s an opportunity to bond with loved ones over shared meals, explore new recipes, and develop your skills in the kitchen. The satisfaction of creating a delicious meal from scratch is truly rewarding.
Mindful Eating: When you cook at home, you are more likely to be mindful of what you are eating. This mindfulness can lead to healthier eating habits, better portion control, and a deeper appreciation for the food on your plate. By being present during meal preparation and savoring each bite, you can cultivate a healthier relationship with food.
Faster at home: Fast food is not always quick to arrive. Cooking at home can be faster, especially when we are well organized.
In conclusion, making food at home is not just about nourishing your body; it’s about nourishing your soul. By taking the time to cook for yourself and your loved ones, you are investing in your health, happiness, and overall well-being. So next time you reach for that takeout menu, consider stepping into the kitchen instead – your body will thank you for it!
QUICK ACTION TIPS
Got food poisoning or a dodgy tummy? This product could help you recover quicker: https://amzn.to/3ST7Agb
Need help organise your weekly meal plan or update your eating plan, reach out at let me know! I am looking into running a short course on this.
The goal of this book is to inspire you and provide education and a new perspective that will have you feeling confident in areas of parenting that you otherwise felt insecure about
Do you obsess over your body, your diet, or your weight? Do you
feel stressed as you get dressed or like you’re in a never-ending cycle
of wishing your body was different? You are not alone. Whether you feel
too fat, too thin, or that there is no hope for you in finally finding
peace in your body, this book will speak to you. Inside these pages,
author and embodiment coach Emily Wishall shares her powerful and
practical seven-step process to learn to love your body right now.
Anyone feeling unhappy in their body can begin using the practices in
this book to accelerate their own journey to freedom.
Read on to discover how to:
Bust through core limiting beliefs that are keeping you stuck in the vicious cycle of body dissatisfaction
Release shame and anxiety around how you look
Feel powerful and confident in your body
Make peace with your body so you can relax and enjoy just being you
Empower yourself with next steps to end the battle with your body for good
Exercise, while very safe, presents slight risks, particularly in new exercisers. Circulation reminds us:
Cardiovascular
During exercise, there is a transient increase in the risk of having a cardiac-related complication (for example, a heart attack or serious heart rhythm disorder).
However, this risk is extremely small. For adults without heart disease, the risk of a cardiac event or complication ranges between 1 in 400 000–800 000 hours of exercise. For patients with existing heart disease, an event can occur an average of once in 62 000 hours.
The risk of a cardiac event is significantly lower among regular exercisers. Evidence suggests sedentary people’s risk is nearly 50 times higher than the risk for a person who exercises about 5 times per week.
Individuals who exercise regularly are much less likely to experience a problem during exercise.
The majority of heart attacks (approximately 90%) occur in the resting state, not during physical exercise
Another report states that vigorous physical activity acutely increases the risk of cardiovascular events among young individuals and adults with both occult and diagnosed heart disease
Tripping, Falling
Tripping and falling can happen at any time.
Some sports are inherently riskier than others
New exercisers may be at somewhat higher risk of tripping and falling or other injuries, particularly if tired and not familiar with the movement patterns
Musculoskeletal Injuries
Doing too much too soon can cause an injuries
Delayed-Onset Muscle Soreness (DOMS) is not really considered to be an injury and is expected in new exercisers and whenever exercise intensity in a muscle group is stepped up.
Appropriate regular stretching, notably after workouts, will also help keeping the body balanced and injury-free
Overtraining
Too much, too frequent exercise and not enough recovery for the individual can lead to the dreaded overtraining
Most people realise they are over-trained well after everyone else has noticed: be smart, train smart and avoid damaging your body (particularly hormones) in the first place!
The type of training should also match the individual and their current health and fitness levels, as well as preferences
Intense Cardiovascular exercise – better in the afternoon?
TIMING – Morning Versus Afternoon Exercise
Adults
Acute Myocardial Infarction (AMI) and Sudden Cardiac Death (SCD) in adults are more frequent in the early morning hours (ahajournals).
Adult males with obesity or diabetes who exercised in the morning had the highest risk of developing CHD. See: Diabetes and Exercise Timing
This has prompted speculation as to whether vigorous exercise should be best restricted to afternoon hours in individuals at increased risk.
Young Athletes
Among young athletes, sudden death and cardiac arrest among young athletes occur primarily in the afternoon and early evening and are associated with training and competition.
Among young nonathlete patients with hypertrophic cardiomyopathy, sudden death is more frequent in the early waking hours, much like CHD
Adults with Cardiovascular Disease
The limited data suggests the time of day had little or no influence on the rate of cardiovascular complications during exercise-based cardiac rehabilitation.
The intensity of this exercise is likely well controlled and appropriate long warmups and cool downs are carried out to avoid risk of adverse cardiovascular events.
Given the likely benefits of exercise in reducing cardiovascular events and the low overall rate of exercise-related events, it is probably more important that individuals exercise regularly at a convenient time of day than at a specific time of day.
While more research is needed, it is good information especially if you dislike morning exercise! It means you have good reasons to exercise at some other time of the day you prefer.
The message about exercise and type 2 diabetes is: exercise any time you can. However, it appears that timing of exercise may also be important
Researchers from Brigham and Women’s Hospital and Joslin Diabetes Care investigators examined the link between the time of day in which Type 2 diabetics exercised (at moderate-to-high intensity) and their cardiovascular fitness and health risks. Their findings were published in February in Diabetes Care.
One of the authors of the study commented ““The general message for our patient population remains that you should exercise whenever you can as regular exercise provides significant benefits for health“.
But when is the best time to exercise? Does the time matter at all?
Researchers looked at 2,035 people who had taken part in the Look AHEAD (Action for Health in Diabetes) study, which began in 2001 and included more than 5,000 people with diabetes and who were overweight or obese.
The results were:
men who exercised in the morning had the highest risk of developing CHD – regardless of how much or how hard they exercised.
Men most active at midday, meanwhile, had lower cardiorespiratory fitness levels.
Women – among the women studied, there was no strong link between the time of activity and their risk of cardiovascular disease (CHD) or their fitness levels.
The study had limitations such as:
men tend to develop CHD earlier in life
circadian rhythms were not taken into consideration
study design: type of study and limited number of participants
it applied only to people with diabetes or obesity
So what if you are not a type 2 diabetic and are not obese?
The UN theme for the International Womens Day in 2021 is “Women in leadership: Achieving an equal future in a Covid-19 world”.
UN Women Executive Director said: “We need women’s representation that reflects all women and girls in all their diversity and abilities, and across all cultural, social, economic and political situations. This is the only way we will get real societal change that incorporates women in decision-making as equals and benefits us all.”
The International Women’s Day website – which claims to be designed to “provide a platform to help forge positive change for women” – has chosen the theme #ChooseToChallenge and it is asking people to “raise your hand high to show you’re in and that you commit to choose to challenge and call out inequality”.
“Gender parity will not be attained for almost a century“: according to the World Economic Forum “none of us will see gender parity in our lifetimes, and nor likely will many of our children”.
Recent events have also worsened the situation: according to UN Women: the coronavirus pandemic could wipe out 25 years of increasing gender equality. Women have been doing much work at home in the form of domestic chores and family care (plus schooling) because of the pandemic lockdowns, which in turn, can impact upon job and education opportunities and financial remuneration.
This year, there is all the more need to remind ourselves of the importance of gender equality in both theory and practice! Gender equality means a better society for all.
Can Tai Chi be used to fight COVID-19? For instance, can it help us avoid a severe case, or speed up our recovery, while avoiding any complications?
Some might think that tai chi is not a medication so it cannot possibly help. And yet, tai chi has been and is being used to help patients recover from COVID. Yes, I literally mean tai chi being practiced within hospitals, often taught by the doctors or nurses themselves! Here below a doctor in hazmat suit teaches tai chi to a patient who is recovering from coronavirus, seemingly in Wuhan, China
And again in Wuhan, a hospital tai chi class run by the nurses of the COVID ward:
Nurse Zhang Yatao says tai chi reduces stress, improves immunity and relationship between patients and staff
OK so the Chinese are using tai chi. Big deal: it originates from there. But it is being used elsewhere too
One such example is that of the Krylatskoye Ice Palace in Moscow (which has been converted into a temporary hospital). Here, Alexander Aliev works as a doctor and Tai Chi instructor. He says [3]:
“The movements improve the ventilation and drainage of patients’ lungs.”
Tai Chi at Ice Palace Temporary COVID hospital in Moscow [3]
“We are using methods developed in fighting tuberculosis and other lung diseases here at the ice palace. We are using Tai Chi breathing exercises, which, along with health aids allows us to speed up the rehabilitation of the patients, to minimize the number of complications during the healing process and complications which might remain after.”
Can Tai Chi Help PREVENT COVID?
How would this work? From a TCM perspective, Tai chi increases the amount of chi and boosts its “flow” around the body to promote optimal health (OK this is a great simplification for the benefit of newbies).
From a Western perspective, we notice that tai chi is soothing, reduces stress, improves sleep and helps boost the immune system – all of which should help our bodies prevent (and fight) disease.
And TCM practitioners certainly seem to think so… youtube lists several videos where TCM medical staff practice tai chi to prevent respiratory diseases during coronavirus outbreak [4]. They seem to be practicing either before work or during breaks at work.
Medical staff practice tai chi to strengthen their resilience against COVID et al
Does Tai Chi Help the Lungs Specifically?
A 2016 Cochrane Review Tai Chi for chronic obstructive pulmonary disease (COPD) [5], comparing Tai Chi with usual care, reported that Tai Chi demonstrated better functional capacity (i.e. people able to walk farther) and improved pulmonary function compared with patients undergoing usual care.
While COVID is NOT COPD, both are conditions that manifest with breathing difficulty. We have also already seen [4] that Chinese medical staff practice tai chi to strengthen themselves against respiratory diseases including COVID.
Where is the science?
A search on google highlighted the existence of several protocols to determine the effect of tai chi practice with regards to various conditions, starting with the most relevant: COVID:
The coronavirus disease 2019 (COVID-19) outbreak has caused a great impact in many countries. Older people are more susceptible to the virus than other people. As a good health exercise suitable for the elderly, Tai Chi has a positive impact on heart function, blood pressure, lung function, immunity, etc. It can enhance cardiopulmonary function, increase the elasticity of blood vessels, and improve the body’s self-regulation function. For the elder patients with COVID-19, Tai Chi has outstanding merits.
This proposed study will evaluate the effectiveness and safety of Tai Chi
for the improvement of psychological pressure, cardiopulmonary
function, and immunity in elderly COVID-19 patients during the recovery
period.
Tai chi for type 2 diabetes mellitus: a protocol for systematic review. Diabetes is a chronic condition that is correlated with worse COVID outcomes.
While we welcome these and further studies, the proof is in the pudding: tai chi has and is being used for respiratory conditions and COVID: it will not hurt to follow the example of doctors and nurses in Wuhan and elsewhere and practice tai chi to optimise your health in general, lung health and to help recover from COVID.
RESOURCES
[1] Tai chi to recover from COVID in Wuhan hospital – https://youtu.be/lRvvBQefXm8
[2] Tai chi class run by nurses at Wuhan hospital – https://youtu.be/JnbjACXp-SE
[3] Tai Chi to Recover From COVID – Ice Palace, Moscow – https://youtu.be/T6rE8EGFuL4
[4] Tai Chi practiced by medical staff to prevent respiratory diseases during coronavirus outbreak – https://youtu.be/WmRtws6xQZ4
[5] 2016 Cochrane Review (Tai Chi and COPD) – https://www.cochrane.org/CD009953/AIRWAYS_tai-chi-chronic-obstructive-pulmonary-disease-copd
2020: what a year! Who could have imagined it? Probably no one, unless they had a really outstanding crystal ball. Or they were called Nostradamus…
It is generally a good idea to do an end-of-the-year gratitude practice / meditation. Perhaps this year it is EVEN MORE ESSENTIAL to take a moment to count our blessings…
How can you do this?
sit quietly and think of 3 things you are grateful today (this can be done daily but at least today)
follow along an end-of-year guided meditation, alone or with friends. I did this today with my friend Gabrielle and we both thought it was pretty good!
take a journal and make it a game to come up with as many things as you can under the category “grateful for in 2020”
think or say to yourself “I am grateful for… ” (and add all the events, people, small and big things that have made your year better)
remember to feel grateful for being alive and able to experience 2021!
Personally, I am grateful for:
a ton of learning and inspiring online events
our zoom sessions, particularly our daily tai chi has helped me stay sane during full lockdown
my lovely customers who have embraced new technologies and managed to keep up (and even increase) their frequency of exercise, thus improving their physical and mental health
being able to spend time with family
morning walks with Ollie (lovely Maltese dog)
cycling more and driving… much less (where is my car?)
my loved ones
health, mine and that of my family
my job and the chance it gives me to help others and make a positive impact in the world, even during a pandemic
We have been hearing this a lot in the last few years. Is it true? The Heart Foundation has listed a few downsides to sitting…
A 2011 study documented 800,000 people and their sitting habits. They found that people who sit the most (compared to people who sit the least) have a greater risk of disease and death:
112% increased risk of diabetes.
147% increased risk of cardiovascular events like heart attack and stroke.
90% increased risk of death from cardiovascular events.
49% increased risk of death from any cause.
THE SCIENCE
They also explain the mechanisms through which sitting increases morbidity (disease) and mortality (deaths).
When we spend too much time sitting:
Blood flow slows down. This can allow fatty acids to build up in the blood vessels, leading to heart disease.
Sitting for extended periods of time regularly may lead to insulin resistance which can cause obesity and type 2 diabetes, 2 major risk factors for heart disease.
Blood clots form. A 2018 study found that 82% of people who suffer from blood clots, sat for a significantly greater amount of time than the remaining 18%.
Fat and obesity.
Your body’s ability to process fats is slowed when we are inactive. When you sit, your body’s production of lipoprotein lipase (an enzyme essential for breaking down fat) drops by about 90%. When your body cannot break down fat, it is stored instead.
So IS sitting the new smoking?
Well not quite, as smoking has been mostly outlawed, while sitting is on the increase. But they both may lead to similar negative health outcomes – this is their conclusion.
Quite a bit of recent research suggests that sitting and not moving around is the worst thing you can do for your health.
What to do then?
1. Take regular breaks. Set a timer and get up every 20-60 minutes and have a stretch, walk to the water fountain or up and down the stairs. I have a watch that beeps if I ever sit down at my computer for one hour (easily down when in the middle of an article or a task). Very useful but a bit annoying if you ever happen to go to the cinema!
2. Exercise regularly. Let’s get off that couch and let’s keep moving! Pilates, tai chi, walking, running, cycling, dancing to your favourite music, play with your kids or grandkids… whatever suits.
3. Work around the house. Gardening, DIY (carefully!), walking the dog, tidying up, vacuum cleaning, it all helps in this sense.
Research, published in the journal JAMA Psychiatry, explores the link between cardiorespiratory fitness and depression, finding that for many who suffer from depression, exercise is the best treatment that keeps both the mind and the body healthy.
They also conclude that “being fit at midlife is associated with a lower risk of later-life depression and subsequent CVD [e.g. cardiovascular – including heart disease] mortality, even in the presence of depression”
Exercise helps prevent disease but also reduces mortality and complications (such as diabetes) in people with chronic conditions.
Low leisure-based sitting time and being physically active were associated with reduced odds of death and diabetes in people with COPD (see references)
![Radical Embodiment: A Practical Guide to Celebrating the Skin You’re In by [Emily Wishall]](https://m.media-amazon.com/images/I/41iwgJrjY1L.jpg)
