People often ask me. "How can I improve my physical and mental health? I am so stressed out. I don't sleep well. I have painful menstruation, digestive discomfort, urgent urination... I am emotionally reactive. What can I do at home that's easy, time-efficient and cost-effective? " Here are my top 3 recommendations that apply to most people who come through my clinic. These are not cures, of course. They are simple lifestyle habits that can overtime stimulate the body's natural physiology to reach homeostasis, a more balanced body and life. Let's get started!
Foot soak
I recommend doing foot soak every night before bed. All we need is a bucket and warm water. An ACE bucket will do. We can also find foot soaking buckets in Asian stores and online. Just a water soak is sufficient. We can also add Epsom salt and essential oils to make it fancy. I like to keep a thermos next to me so I can add more hot water when the water gets cold. I recommend soaking for 5-10 minutes, or until we break a thin layer of sweat.
There are six acupuncture channels on each foot. They are Spleen, Kidney, Liver, Gallbladder, Bladder, and Stomach channels. According to Traditional Chinese Medicine, cold, as a pathogenic factor, enters through the feet. Foot soak can warm these channels, and therefore, improve quality of sleep, digestive function, menstrual irregularity, and reduce stress.
Give your feet a treat at the end of each day!
Shaking Qigong
Shaking Qigong, also known as trembling horse Qigong, is an easy and effective practice to reduce stress and boost energy. It can be done in the morning and throughout the day whenever we need a break, for 1-15 minutes. Researches have shown that daily Qigong practice can improve musculoskeletal pain, arthritis, fibromyalgia, hypertension, diabetes, depression and anxiety. It is also shown to improve cardiovascular health and autonomic nervous system. Here are links to some videos to follow along.
Guided meditation
Many people read about the benefits of meditation and want to incorporate it into their daily life. However, they find it hard to sit in silence and clear their mind. Guided meditation can be helpful. There are many apps that include thousands of pre-recorded guided meditations, ranging from stress release to boost fertility. Insight Timer, Headspace and Calm are all great apps. Tony Robbins also has a guided meditation that he calls "priming." Many of my patients find it helpful to start the day with gratitude and hope.
Give it a try.