Holistic Cures for Insomnia

This week I had the pleasure of meeting Karina Stewart, the co-founder of Kamalaya, a holistic destination spa in Thailand. Karina lives with her husband in Koh Samui, Thailand, but was in London to give a talk at the Grace Belgravia.  Karina’s own experience with insomnia lead to the creation of a sleep enhancement programme at Kamalaya, which has proven to be a very popular retreat due to its long term beneficial effects for those who suffer from sleeplessness.

Karina is a fountain of knowledge on holistic healing and has an uncanny ability to take complicated, medical subject matter and make it relatable.  I got a lot out of her talk and Q&A session, so I thought I’d summarize the highlights so that I can share her advice with others.

Overview

Over 10% of the US is using sleeping medication on a regular basis.  Much of these prescriptions are highly addictive and extremely dangerous due to adverse reactions when combined with other drugs.  Most people think of sleeping pills when they think of cures for insomnia, but there are many effective solutions to get a better night’s sleep that don’t require any type of medication.

Causes of Sleeplessness

Modern, urban life values quantity of activity and efficiency over happiness, harmony, and nature.  Stress from this lifestyle causes muscle tension, hormonal imbalances, and chronic disease.  Diseases cause a physical imbalance that can prevent you from getting a proper night’s sleep. When your body is constantly under stress, the sympathetic nervous system doesn’t ever shut down (chronic “fight or flight response”), which affects the adrenal glands and the endocrine system through hormonal imbalance and obesity. Your immune system deteriorates along with your mental health.

From the perspective of holistic, Chinese medicine, sleeplessness is caused by an imbalance of the Yin and Yang in life.  The Yang is the active, fast-moving, goal oriented force within us.  The Yin is the restful, allowing, accepting force in us which lets us sleep.  Too much Yang and not enough Yin is the cause of insomnia.

Solutions for Better Sleep

All of the cures for insomnia deal with restoring the Yin-Yang balance to the body, normally by making an effort to increase the Yin force. 

Exercise:  All exercise isn’t created equal.  If you think that just killing it at the gym will tucker you out and make you fall asleep faster, it may not be the case.  You may be stimulating your body or working out too close to bedtime. 

• Give yourself at least two hours between your workout and when you plan to sleep.
• Avoid invigorating or energising practices in your workout.
• Focus on Yin Yoga, such as Iyengar.  The deep, slow breathing is soothing and the mindfulness of this practice engages your parasympathetic response which causes your body to produce serotonin.
• Cardio exercise should be done in the morning and the relaxing exercises, such as stretching should be done in the late afternoon or evening.

Diet:  A proper diet will contribute to good sleep. The type of food, the amount of food, and the timing of the meals has a major impact on how your body rests and recovers.

• Avoid stimulants (e.g., sugar, caffeine, cigarettes) before bed.  Everyone processes these chemicals differently so there is no rule of thumb.  It takes some people 7 hours for caffeine to leave their system.
• Eat a light meal in the evening.  “Eat breakfast like a king, lunch like a queen, and dinner like a pauper” if you want to sleep better. Your meals should get smaller as the day progresses.
• Avoid heavy, starchy, carb-laden foods that leave you feeling too full and bloated.
• Eat enough protein for dinner so that you will stay full until the morning.  A rumbling tummy can interrupt deep sleep.
• Drink herbal tea that promotes sleep before bed.

Sleep Hygiene:  Creating a quiet, peaceful place to sleep is key to getting kip.  Your bedroom must be a place to sleep, not a multi-purpose room.

• Keep a cool and steady temperature in the room.  Temperature fluctuations or extreme heat can adversely affect sleep.
• Avoid any stimulation that activates your neo-cortex.  This can be done with ear plugs, an eye mask, or blackout curtain.
• Block out any external noise that can interrupt your sleep.
• Don’t do any work in bed.  You need to associate your bed with a place for sleep, not a place to stimulate your brain.

Breathe:  It sounds easy, but are you doing it correctly?  Breath is the easiest way to volitionally engage your nervous system.

• Sit up straight, close your eyes, and place your hands on your stomach.  Clear your mind and slowly concentrate on the sound of your breathing as you very slowly inhale and exhale through your nose.  Be aware of the sensations in your body as your stomach rises and falls.  Be present and feel the tension leave your body and feel your body relax.  Notice how much slower and deeper you are breathing, then take this peace with you as you lie down and fall asleep.

Supplements:  Habit forming, prescription drugs should be avoided.  Herbal supplements should be used to complement your diet, exercise, sleep hygiene, and breathing.  Used by themselves, supplements will be much less effective and they will not provide a long-term solution to insomnia.  But there are some great supplements that help your body produce naturally occurring chemicals that aid sleep.

• Melatonin – Produced in the pineal gland, your body uses it as an endocrine hormone to regulate the sleep-wake cycle. This popular supplement is sold over the counter in America and Asia.
•  L Tryptophan – This amino acid commonly found in many foods and is used by your body to synthesise serotonin.  Tryptophan dietary supplements  are sold as a sleep aid.
•  5 HTP –This chemical is used by the body as an intermediary in the metabolism of tryptophan to serotonin.  In the UK, 5 HTP is used as a sleep aid, antidepressant, and appetite suppressant.
•  Magnesium – The most powerful mineral for relaxation, magnesium can be found in food or taken as a supplement. Deficiencies of this  mineral can prevent the brain from shutting down at  night.
• Zinc – Zinc supplements can help your muscles relax so that you get deeper REM sleep, which is key to rejuvenating your mind.
• Herbs – The following herbs all aid sleep and can be taken in various forms: Valerian, Chamomile, Passion Flower, Lavender, St. John’s Wort.
• Teas – Herbal teas such as rooibos, chamomile, peppermint, and mulberry are effective sleep aids.  Mulberry tea is made of the leaf that is eaten by silk worms and produces gaba in the body.

The sleep enhancement retreat offered by Kamalaya is not a quick fix. It is an educational process to change bad habits and learn new tools which will change the flight or flight response within the body to a healing response for long-term benefits.

Stay tuned for more on better sleep with Karina Stewart.

By Spa Samurai

Why Yoga Poses Are Names After Animals

Ever wondered why so many yoga poses are named after animals?  Did you think cat pose, downward dog, monkey pose, and eagle pose were just cute translations from Sanskrit used to popularise yoga in Western society?  The ancient yogis found imitating an animal’s skills an uplifting and enlightening experience.

Have you ever seen two ducks get in a little tiff on the pond?  It usually ends with one quickly flapping off in a huff. Animals are able to release their emotions and the tension in their muscles that comes from hormonal changes in their bodies, which we refer to as the “fight or flight response”. They diffuse the situation by circulating their blood and balancing the energy in their bodies.  Five minutes later, they have restored balance and go blissfully floating away.

Animals throughout nature innately know how to blow of steam to keep themselves in check, but humans struggle with this.  We are so busy multi-tasking, keeping ourselves busy, and living in constant stress that we are unaware of the sensations in our body.  Yoga and meditation give us the perfect opportunity to observe ourselves from a physical, emotional, and spiritual perspective. The stillness of meditation gives us a break from our daily routine, lets us clear our minds and observe our bodies.  Yoga allows us to become more aware of the tension in our bodies and release it through slow, deliberate movements.  Yoga also changes the hormonal balance of our bodies to shut off the “fight or flight response” of the sympathetic nervous system and instead, stimulate the parasympathetic nervous system to allow our bodies to breath slowly, relax, and produce the chemicals that boost our immunity, keep us happy, and let us sleep better. Once the tension from the body is released, the mind can become still. 

So let’s take a lesson from the animals – be aware of sensations in your body, release the tension through yoga, and prevent chronic  physical and mental health problems.

By Spa Samurai

Spa Report: QMS MediCosmetics Skincare Spa's Oxygen Facial

If you are looking for a wonderful facial in the London area, have I got a spa for you!  !QMSMediCosmetics Skincare Spa in Sloane Square  has a powerful range of skincare products developed by cosmetic surgeon, Dr. Erich Schulte using high quality ingredients and ground breaking technology.

Their product range has something for everyone – whether you are in search of products for medical issues, anti-ageing, rejuvenation, or just plain pampering. Their skincare products are popular with men as well as women because they are effective and smell great without being too fragrant.  I use their Liquide Porteins facial moisturiser and it is by far the nicest facial moisturiser because it is light, non-greasy, very effective, and you only need a tiny amount (which goes to show the quality of the ingredients and formula).  I am a hand cream snob and I’ve tried everything, but I find that the balms and extra strength creams are too greasy or smelly.  But I’m absolutely obsessed with the Hand Care.  It leaves your hands feeling silky, but not greasy, it hardly has any odour and it seriously transforms your hands.

So, I’ve used some QMS products before, but I’d never had a treatment at their spa.  Their flagship spa in Sloane Square isn’t your typical spa – with its crisp white walls, minimalist product displays, and beautifully attentive staff armed with technical knowledge of all of the products and treatments, it feels more like a medi-spa.  This isn’t he place to go for manis and pedis, this is the place to go for cutting edge rejuvenation treatments that will leave you feeling younger and more beautiful when you leave.

My 90 minute oxygen facial was a nine step process of cleansing, exfoliation, steaming, extraction, soothing, and moisturising.  The process was utterly painless and extremely relaxing.  One of the most unusual treatments was the use of a cooling algae mask of a rubbery texture that covered my eyes and felt heavy and cold, but wonderfully refreshing.  After a few minutes, it was peeled away to remove a thin, dead layer of skin and reveal the healthy skin underneath.

The signature treatment is the use of a machine that delivers 98% oxygen to the skin.  Since the skin, is a porous, living, breathing organ, products, such as collagen from the serum or toner that are brushed across the skin can be channelled deep into the skin for better absorption.  Oxygen is a key element to anti-ageing, it does wonders for your skin and it feels incredible.

I left feeling like a new man, with bright, clear skin and new hydration products to keep up the effects in the weeks to come.  The QMS oxygen facial is a must for spa enthusiasts who want to try something new and effective for their skin using the latest technology.  It would make a great gift as well.

QMS products are featured in top hotels and spas around the world and they will be opening several treatment rooms in the spa at the Mandarin Oriental in Bangkok where they will be delivering their famous oxygen facials.

By Spa Samurai

5 Facts You Didn't Know to Aid Digestion

Here are some interesting rules to follow to be kind to your body and to aid your digestion:

1.  Fruit should always be eaten with a small amount of protein or carbohydrates to stabilize your blood sugar.

2.  Eat as many colors of food as possible in each meal to get the maximum nutrients and protection for your immune system.

3.  Water should be consumed at room temperature to be more easily absorbed, therefore more hydrating.

4.  Cold food should be eaten before hot food for ease of digestion.

5.  Tea should be consumed without milk.  The casein in the milk blocks the antioxidant properties of the tea.


Please let me know if you have any other interesting facts about food.

By Spa Samurai

5 Tips to Help You Sleep Naturally

I don't normally have problems falling asleep at the end of a work day.  I'm up at 6:00am, at the gym by 7:00am, and returning home from work at 7:00pm.  I'm pretty knackered after dinner from exercise (my body at the gym and my mind at work) as well as my commute. If anything, I have trouble staying up past 10:00pm!

I have a lot of friends who do have problem shutting down at the end of the day and rely regularly on sleeping pills.  I have an issue with sleeping pills because many people get physically and psychologically addicted to them and you often hear of overdoses through fatal combinations with other prescription medications or alcohol.


Here are some tips that I've compiled from my favourite fitness magazines that I thought I'd share:

1.  Cherries - Eat cherries 30 minutes before bedtime.  Cherries help boost the body's natural levels of melatonin to make you sleepy. Tart cherries in particular are the most effective. If you don't want to eat cherries, drink a glass of (sugar free) cherry juice.

2.  Pumpkin seeds -  Low levels of magnesium are linked to insomnia, so eat some pumpkin seeds in the evening or use a magnesium spray.

3.  Bananas - Like turkey, bananas contain tryptophan, which converts to serotonin and melatonin, the hormones which calm your brain.  Bananas also contain magnesium and potassium, which help to relax muscles and help your body recover after a workout. Blend the bananas with milk (which also contains tryptophan) 30 minutes before you want to fall asleep.

4.  Hot Shower - Warm water helps to dilate the blood vessels and relax muscles. It also gives you the opportunity to start shutting down your brain from a stimulating day and transition into sleep mode, a time essential for your muscles to recover and your brain to recharge itself.

5.  Meditation - Taking some quiet time for yourself before you climb into bed is a good habit to get into to enjoy deeper sleep. Sit next to your bed in a cross-legged position with the lights dim. Spend some time focusing on your breathing and practicing mindlessness (not allowing any thoughts to stick in your mind) for 5 minutes. Slowly climb into bed, lay in the corpse position and feel your body melt away.


I hope these tips help you get a better night's sleep and leave you feeling refreshed and revitalized in the morning.

By Spa Samurai

5 Drinks to Burn Fat

Summer is here and it is time to keep your tummy trim to feel confident to dress in your summer skimpies on the beach, in the park, or anywhere you can catch some sun for that much needed Vitamin D!

I thought I'd share my favourite drinks that keep you slim by boosting your metabolism, triggering your body to shed fat, and keep you full of vitamins, minerals, enzymes, and hydrated for good skin.

If you get the necessary ingredients at a health food store (or online), you can keep them in a drawer in your desk and whip up a healthy beverage in less than 5 minutes.

PRE-WORKOUT

Lemon Water
Full of vitamin C, citric acid, flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber. Drinking lemon water first thing in the morning helps to balance the body's pH, stabilize your metabolism, cleanse your bowels, fight infection, and detox your liver.  (I drink lemon water three times a day.)

1.  Add a few slices of fresh lemon (or bottled lemon/lime juice) to a bottle of water.

2.  Drink 750 ml when you first wake up before the gym.  Room temperature water is better than iced water.

3.  Drink another two 750 ml throughout the day.

Caffeine Kick

Full of caffeine to give you energy for early morning workouts and chemicals that tell your body to burn fat, plus creatine to give your muscles motivating bulk.  Drink a small cup after you have had half of your Lemon Water to stay hydrated.

1.  Pour yourself a small cup of strong filter coffee.

2.  Add a teaspoon of cinnamon.

3.  Add a teaspoon of agave nectar.

4.  Add a teaspoon of creatine.

5.  Stir and consume 20 minutes prior to the gym.  

6.  Drink the rest of your Lemon Water on your way to the gym.

 

POST WORKOUT

Simple Summer Smoothie
Full of protein, fiber, vitamins (B, C, D), minerals, enzymes, and antioxidants.  It helps you build muscle, stay full longer, and shed fat.

1.  Pour 200 ml of skimmed milk in a shaker (or blender if you have one at work).
2.  Add a teaspoon of bee pollen (I like the freeze dried variety in a jar from Whole Foods).
3.  Add two tablespoons of fat free yogurt (I like strawberry).
4.  Add a teaspoon of milled flax seed.
5.  Add a teaspoon of honey.
6.  Add some frozen mixed berries (if you have a blender).
7.  Add a scoop of your favourite protein powder.
8.  Add 50 ml of orange juice.
9.  Shake until smooth.

AFTER LUNCH

Iced Green Tea with Honey
Full of antioxidants, enzymes, and chemicals that tell your body to ditch the fat. It also improves circulation, memory, and your immune system.

1. Choose your favourite green tea.  I'm really into Lipton's Apple & Pear infused Green Tea at the moment.
2.  Brew the teabag in a large mug of hot water until it is richly brewed.
3.  Take the teabag out and put the mug in the fridge to cool down.
4.  Once it's cool, add some honey to your taste. (The enzymes break down if the water is too hot!)
5.  Pour over ice or enjoy cold from the mug.


Cinnamon Bomb
Full of enzymes and chemicals that triggers your body to lose fat. This drink helps to stabilize the sugar levels in your body and is a great alternative to dessert when you are craving something sweet after lunch. It is also very hydrating.  It is so simple, but absolutely delicious!

1.  Add one teaspoon of ground cinnamon to a mug of hot water.
2.  Once it has cooled, add a tablespoon of honey. (The enzymes break down if the water is too hot!)


I hope you enjoy my recipes.  Please let me know your fat-busting drink tips!

By Spa Samurai

World’s Best Pampering Spas

 

WHAT? Pampering spa treatments are non-invasive, relaxing, and focus on the aesthetic beauty of the face, hands, and feet. 

WHY? Pampering retreats are a great way to get over jet lag, feel refreshed, rejuvenate your skin, and to treat yourself. 

WHO? Anyone who cares about grooming, looking younger, and feeling relaxed should try a pampering retreat. Pampering programmes are not just for women anymore.  Treatments specializing in men’s needs are very common and it is very common to see men at dedicated spas. Pampering treatments can be social, so it is quite common for couples, friends or relatives to go on pampering retreats together to spend quality time with each other. Pampering programmes are available at many resort spas with childcare facilities or activities for partners, which allows you time to focus on indulging yourself.

WHERE?  Pampering treatments are available at day spas, resort spas, and destination spas, but most pampering retreats can only be found at resort spas with dedicated programmes which include spa cuisine, fitness activities, and classes.

WHEN?  Most pampering retreats last between 3 – 7 nights, but some programmes can last up to one month and incorporate fitness, detox, weight loss, or other specialities.

Unlike other spa retreats that restrict alcohol and enforce strict diets, pampering retreats normally allow you to drink alcohol and choose your meals from a la carte menus to give you the option.  Depending on the location, spa retreats may offer outdoor fitness, sporting, or leisure activities in addition to your pampering programme.  All pampering retreats allow you to use the spa’s saunas, steam rooms, pools, and Jacuzzis.

MY RECOMMENDATIONS –

Pampering retreats are for anyone, but some spas are better than others.

Best Spa for COUPLES:  Kamalaya, Thailand

Perfect for couples, yet not inundated with cooing lovers, this resort is great for couples who share the same approach to holistic healing and want to enjoy the beautiful Thai scenery together by blissing out and getting beautiful together.

Best Spa for PARTNERS:  Six Senses Zighy Bay, Oman

This hideaway resort is just two hours from Dubai, but makes you feel like you have found your own private paradise.  You can get the royal treatment at the spa without worrying that your partner will be bored.  They can choose from paragliding, canyoning, diving, rockclimbing, fishing, microlighting, mountain biking, or kayaking. If they aren’t adventurous, but not into spas, they can enjoy cooking classes,  peaceful cruises, lazy walks along the beach, or reading in your private plunge pool.

Best spa for MEN:  Canyon Ranch Tucson, USA

This is one of the world’s best spas, so they know how to make their guests feel special.  In addition to relaxing massages and grooming, located in the Arizona desert, this spa offers a whole host of outdoor activities for you to get back to nature, get some sun, and get in shape.

Best spa for MODELS:  Parkhotel Igls, Austria

This leading medical spa is a favourite amongst models for its state of the art facilities and exclusive service.  The focus of this retreat is on rejuvenation, so nutrition and trendy treatments will leave you feeling relaxed and looking younger.

Best spa for EXECUTIVES: Chiva Som, Thailand

Located in Hua Hin, just a two hour drive from Bangkok, this pampering spa is very popular amongst executives on business in Bangkok.  Chiva Som has a programme to fit almost any budget, but their high-end services are excellent value for money.  They have developed their own unique line of spa products, which are also on sale at Harrods.

Best spa for VIPs:  Parrot Cay, Turks & Caicos

The COMO spa at this exclusive resort offers ultimate escapism and is popular with UK celebrities such as Miranda Hart and Hollywood A-listers like Demi Moore. But you don’t have to be a celeb to spa like one!

Can’t decide why spa or which retreat is best for you?  Speak to Jo at Healing Holidays – she’ll give you excellent advice.

By Spa Samurai

Stop Smoking Treatments That Work

The majority of smokers want to quit, but find it too difficult.  At some point they have tried going cold turkey, hypnotherapy, reading a self-help book, or swapping cigarettes for nicotine-replacement patches, gum, or e-cigarettes.  A few lucky people never start again, but most smokers spend years caught in the stop-start cycle, feeling out of control and unhappy.  Some people find that they replace fags with food, and start smoking again when they find that they have put on weight.

Over the counter products alone don’t always work.  If you are serious about quitting, I suggest a week-long smoking cessation retreat at a specialist spa to get help to stop smoking and to learn how to never start again.

Rather than just replacing the nicotine, “Stop Smoking” spa retreats will:

• Uncover the reasons you smoke
• Break the triggers that cause you to smoke
• Get rid of the cravings you have for cigarettes
• Give you techniques to deal with stress
• Educate you on how to be a healthy non-smoker

Spa retreats offer state of the art facilities and the top doctors, lecturers, and spa practitioners in their field.  Modern techniques and therapies are administered to get fast, long-lasting results.  Some of the most popular treatments include:

• Hypnotherapy
• Acupuncture
• Massage
• Detoxification
• Laser Therapy
• Magnetic Therapy
• Oxygen Therapy
• Serotherapy
• Ozone Therapy

In addition to lectures, counselling, and therapies, papering spa treatments are used to help you relax and relieve stress during this detox process which can be stressful on your body and taxing on your nerves.  You will learn relaxation techniques that you can practice once you return home as well.

Activities to distract yourself from your yearnings for cigarettes and fitness (particularly outdoor fitness) will make you feel healthy and curb your cravings.

Spa retreats help you to relieve the stress of quitting cigarettes, teach you coping strategies, and will help you focus on your priorities without any distractions or temptations.  It is a time to focus on yourself and to devote to improving the quality of your life to be healthy, live longer, and have more quality time to spend with your family. 

MY RECOMMENDATION –

SHA Wellness Clinic has an excellent 7 day programme to stop smoking using cutting edge technology, supervised by doctors.

Speak to Jo at Healing Holidays to find out more about the retreat.

What is your favourite spa to stop smoking? Let me know and I’ll blog about it.

By Spa Samurai

Pain Relief Treatments That Work

Chronic pain affects not only your physical well being, but your emotional and social contentment as well.  The ageing Baby Boomers are not all growing old gracefully, and their demands for pain treatment are changing the face of the pain management industry.  Traditionally people visited their GPs when faced with both acute and chronic muscular or skeletal pain, but these days they are seeking specialist treatments at spas.  Once considered “alternative medicine”, destination spas are replacing doctors’ clinics because they provide cutting edge facilities and a relaxing environment to recover from accidents, illnesses, and injuries.

Day spas are a popular choice for temporary pain relief, but specialist destination spas offer unique programmes with the industry’s top practitioners that make pain management retreats a better choice for long term wellness.  The most effective pain management retreats last a minimum of 7 nights which is the least amount of time that your body needs for treatment, re-alignment and for the pain to be alleviated through a reduction in swelling.

The key benefits of a week-long physical renewal retreat are:

• Get physical relief from your illness, accident, or injury.
• Improve your posture
• Get off pain medications
• Create a long-term strategy to cope with or alleviate pain

The key therapies used during a week-long pain treatment programme are:

Hydrotherapy:  Techniques using thermal baths and a variety of showers are used to soothe the body, reduce swelling, improve circulation, and diminish stress.  Hydrotherapy has been particularly effective in treating rheumatism and digestive problems.

Balneotherapy:  The use of sea water in treatments is particularly popular in Europe, but this technique is used all over the world.  The medicinal properties of sea water date back to Roman times.  The minerals  absorbed through balneotherapy are especially used to treat arthritis pain and fibromyalgia.

Mud Treatment:  The use of mineral rich muds and algae administered through baths and wraps were once only thought of as important for beauty treatments, but are now seen as an effective mean to reduce pain associated with bone injuries and muscular problems. Heat packs made of mud, algae and herbs are used to treat back and joint discomfort.

Acupuncture:  This ancient Chinese practice has moved into mainstream Western medicine as it is painless and extremely beneficial in acute pain relief.  Performed frequently and correctly, acupuncture relieves not only muscular pain, but can treat digestive disorders and skin diseases as well.

Massage:  Various massage techniques (e.g., sports massage, shiatsu, hot stone massage, Thai herbal massage) are administered as appropriate to treat specific injuries.  Massage relieves discomfort caused from tension, stretches muscles, and re-aligns the body.  Relaxation allows the body to recover and triggers hormones that reduce pain and promote healing.

Physiotherapy:  Specialist therapists will evaluate you to create a customized rehabilitation programme to realign the body, strengthen muscles, and increase flexibility. State of the art tools will expedite the recovery process.

Education:  Classes, lectures, and reading materials will be provided to teach your more about your specific ailment and give you the knowledge necessary to treat yourself after you return home, prevent further injury, and lead a life free of pain.

MY RECOMMENDATIONS –

1. Parkhotel Igls, Austria – This medical spa’s  week-long Musculoskeletal System retreat is perfect if you suffer from back pain or joint discomfort.
2. Chiva Som, Thailand – This holistic destination spa offers 3 – 14 night Phsyical Renewal retreats that focuses on pain management, posture alignment, and performance enhancement.

Do you have any tips for pain relief or a spa retreat that you can recommend?  Please let me know.

By Spa Samurai

The Uncelebrated Benefits of Stress Relief

Everyone knows what stress is, but very few people know how to undo its effects.  Stress can quietly creep into our lives through work, family, finances, and even friends.  It’s often easy to try to ignore it, to create unhealthy coping strategies, or to let it get the better of us.  We all know that stress is harmful because it leads to heart disease, but we overlook the other benefits to our overall health and well being that come from releasing stress.

Stress can also be responsible for the following -

Fat:  The body releases stress hormones such as cortisol and norepinephrine in situations that it finds potentially dangerous.  These hormones impede weight loss and may be the reason that you can’t seem to shed those last few pounds.  Stressing about what you eat or weight loss is counterproductive.

Anxiety:  The same stress hormones that are preventing you from shedding fat are causing a fight or flight response in your body that is altering your mood, your productivity, your relationship and your quality of life.  The stress response is your body’s way of protecting you from danger, but too much of this will shift your mood to agitation, loneliness, and depression.

Headaches:  Hypertension is a by-product of stress and it may be responsible for your chronic headaches. Stress headaches are caused by lack of sleep, eye strain, or muscular tension caused by anxiety. Working too much, staring at a computer for too long, or allowing things to build up may actually be manifested in stress-related headaches.

Bad Skin:  Stress changes the balance of hormones in your body, wears down your immune system, and can be responsible for outbreaks of acne.  This stress-induced hormone imbalance causes your skin to produce excess oil and is contributing to increasing rates of adult acne.

Early Death:  Heart disease is the most common killer from stress , but stress plays a damaging role for those with other diseases.  Stress weakens your immune system and leaves your system open to infections, which is particularly dangerous for those with already compromised immune systems due to HIV or treatments for diseases such as cancer or Hepatitis C.

The good news is that stress is manageable and most of the detrimental effects related to stress can be reversed. For those who need a break from their work and family lives, stress management programmes at health spas offer a relaxing retreat where you can get advice from professionals which will give you the necessary coping skills which will improve the quality of your life and your longterm health and wellbeing.

Stress relief retreats  at destination spas typically last from 3 – 14 nights and include relaxation, exercise, and education.  

Although programmes differ according to the specialty of each spa, most stress management retreats include elements of the following:

• Diet:  Detoxifying diets prescribed per body type help to cleanse the body of toxins.  There are even specialized foods (including dark chocolate) that will relieve stress from the inside out.
• Fitness:  Private training sessions, group exercise, and outdoor activities are a quick way to change your hormonal balance and blow off some steam.
• Yoga:  Yoga is a way to focus your mind away from stress, concentrate on your cleansing breathing, and stretch your muscles which relieves tension as well as repressed emotions.  The union of body, mind, and spirit  is a practice that you can take home with you as well.
• Meditation:  Many spas in India or Ayurvedic-based spas also offer lessons on breathing and meditation.  Meditation helps the mind from wandering and is an effective way to stop the downward spiral of negative thoughts in stressful situations.
• Cooking Classes:  Fun and social, cooking classes give you an opportunity to be light hearted and learn some delicious recipes for a healthy lifestyle.  Top chefs regularly share their most popular recipes and teach you about nutrition.
• Massage:  Relaxing massages physically remove tension from the body, cleanse the muscles of toxins, and trigger happy hormones to combat the cortisol.
• Pampering Spa Treatments:  Body wraps, salt scrubs, aromatherapy, saunas, steam rooms, and whirlpools all help you to feel relaxed, cleansed, and to dilate your blood vessels to fight hypertension. Relaxation causes the body to produce dopamine which makes you feel happy and helps to remove stress hormones from your system.
• Self Discovery:  Doctors, specialists, and other spa goers will be a part of your classes, lectures, and group discussions to provide a support net to help you change your life.

MY RECOMMENDATIONS –

My favourite spas for stress management retreats at the moment -

1. SHA Wellness Clinic, Spain
2. Chiva Som, Thailand
3. Longevity, Portugal

Speak to Jo at HealingHolidays.  She answered all of my questions about the different programmes and helped me pick a great spa.

What’s your favourite spa for stress relief?  Please let me know – I’m always looking for good recommendations.

By Spa Samurai

Why Choose a Medical Spa?

There are many misconceptions about medical spas – the name conjures frightening imagery of invasive surgical procedures performed at a posh, hospital for the privileged.  But today’s “medi-spas” offer so much more than plastic surgery and are becoming a popular option to treat a variety of conditions using specialized treatments performed by the best doctor’s in their field.

Medical spas, or medi-spas, are hybrid of beauty spa and doctor’s clinic.  Clients are offered medical procedures performed with the expertise only found in a doctor’s office, plus the relaxing, pampering treatments offered in a health spa. Doctors oversee the medical spa and aestheticians handle the routine spa treatments.

The most popular treatments at a medical spa usually deal with acne, ageing skin, or hair removal.  Medical spas offer state of the art skin care treatments that were previously only available in a dermatologist’s clinic.

ACNE: The approach to treating acne is much more scientific than in day spas in beauty salons and the range of treatments is far greater.  Doctors at medical spas can treat breakouts, lighten hyperpigmentation post breakout, reduce scarring and improve the overall appearance of the skin.

ANTI-AGEING: Body reshaping and non-invasive cosmetic surgery are performed by skilled specialists under close medical supervision at medi-spas.  Photo facials, microderm abrasion, chemical peels, skin tightening, and injectables (e.g., botox, fillers) are some of the most common treatments to reduce the signs of ageing and leave you looking younger.

HAIR REMOVAL:  Medical spas are a popular choice for hair removal because they offer the most modern facilities and advanced laser technology.

The growing trend at medical spas this year is dental reconstruction and fertility treatments.  Some of the most ground breaking developments in medical health spas even includes DNA testing.

Medical spas aren’t only about the quality and availability of medical procedures.  Medical spas offer a high degree of personal privacy, personalized service, and luxury that is unrivalled, even in the best private hospitals.  These benefits, combined with relaxing massages and pampering spa treatments make medical spas the perfect place you to improve yourself and to treat yourself while you recuperate in comfort and serenity.

MY RECOMMENDATION –

It is difficult to choose the right medical spa, and due to the technology and specialist practitioners available, the cost can be high, so it isn’t a decision to be taken lightly.  Make sure that you know all of the procedures available, the doctors that will be in attendance, and the general atmosphere of the medi spa before you choose.

Speak to Frances at 020 7843 3597 at Healing Holidays for the best advice and most current information.


By Spa Samurai

What is Spa Cuisine?

Spa holidays differ from other types of holidays because if you go to a destination spa on a dedicated retreat,  you will most likely be put on a specific diet of spa cuisine that is personalized to fit your body type and to help you reach your goals.  Spa cuisine is lovingly prepared by experienced chefs who work closely with nutritionists to provide healthy, balanced meals that are beautifully presented. If you visit high-end spas, the food served is a culinary delight that will satiate even the most discerning epicureans.

Generally speaking, spa cuisine is:

• Portion controlled
• Low calorie
• Locally grown
• Organic
• Nutrient-rich
• Balanced
• Detoxifying

Some spas focus on specific dietary philosophies developed by doctors:

• Dukan Diet: This high-protein, French diet focuses on a four phases approach to losing weight quickly and keeping it off.
• Mayr Cuisine: This  detoxifying diet is based on cutting-edge science and is used to get to the root of serious health issues that stem from the digestive organs. 
• Raw Food Diet: This Swiss diet to promote detoxification  and longevityconsists of eating unprocessed, uncooked foods or foods heated to less than 40 C.  Raw foodists are primarily vegan or vegetarian, but the consumption of raw fish or meat is also practiced.
• Macrobiotic Diet: This simple, healthy diet is touted as the key to longevity through eating grains, local vegetables, and avoiding processed/refined foods as well as most animal products.
• Ayurvedic Diet:  This ancient Indian philosophy focuses on fresh, organic, locally sourced foods to create a unique eating program designed to balance the body, based on each person’s individual dosas (three energies that circulate in the body).
• Detox Diet: This is a general term for diets that promote the body’s natural process of eliminating toxins.
• Fasting Diet: This is a general term for diets that restrict calories and solid foods in order to promote weight loss and longevity.  Depending on the diet, herbal teas and broths are allowed.

MY RECOMMENDATION –

Speak to Karen at Healing Holidays on 020 7843 3597 for advice on choosing the right diet for your next spa retreat.  She has first-hand experience and some funny stories that she’s happy to share!

Do you know of any popular diet philosophies (that aren’t Hollywood fad diets) that I’ve left off?  Please let me know and I’ll update the blog.

By Spa Samurai

How to Prepare for a Spa Holiday

A spa holiday is a wonderful way to focus on your wellbeing.  Spa retreats are very effective in treating specific health issues, but more importantly, they offer an opportunity to break your daily habits and to develop fresh, healthful behaviours that will have a beneficial impact on your life in the longterm.

Spa holidays differ from other holidays because most retreats held at destination spas have an element of detox and stress relief that may take some preparation.  By preparing your mind and body for your retreat, you will get better results from your retreat and you will enjoy it much more.

For some, separation from work, the internet, and their smart phone is unthinkable.  Not all spas require you to submit your links to the outside world upon arrival, but certain programmes (e.g., Stress Relief) will wean you off your habitual reliance on filling your life with distractions. Many spas have an imposed silent hour during the day, so reading (books,  Kindles, and iPads for reading are allowed) and meditation are good ways to take advantage of this serenity of the silence. 

Many people struggle with detoxing on a spa holiday.  Even if you consider yourself healthy, you may be unaware of how many toxins (e.g., air pollution, processed foods, alcohol, caffeine, sugar) you absorb in your daily life and the reaction that your body has when they are removed.  Some people have acute psychological reactions where repressed emotions are brought to the surface and they may be brought to tears suddenly. Most people experience headaches and extreme sluggishness when they take caffeine and sugar out of their diets.  If you haven’t prepared your body for the shock of withdrawal, then your first three days of holiday can be spent in a foul mood, most likely in bed. 

If you want to get the most out of your spa experience, here are some tips to help you prepare in order to get your money’s worth and enjoy your time away improving yourself:

Before you go:

• Three to five days prior to departure, stop drinking coffee, black tea, soft drinks and alcohol.
• Two days prior to departure, reduce the amount you smoke and phase out the excessive use of internet and mobile phones.
• You should drink herbal infusions, fruit juice or water.
• Avoid consuming sugar or sweeteners, meat or dairy products and reduce the amount of salt consumed.
• Try to eat your last meal of the day before 7:00 pm and choose a low carb option.
• Get a good night’s sleep so that you do not arrive exhausted.

On the flight:

• Drink water to stay hydrated which will help you combat  jet lag.
• Wear comfortable clothing to travel in so that you arrive relaxed and comfortable.
• Prepare yourself to be without your mobile phone constantly at your side.

Have you been on a spa retreat?  I’d love to hear your tips.  I’ll update my blog  with your advice and give you a shout out & backlink!

By Spa Samurai

The Best Treatments for Insomniacs

We constantly seek stimulation in this digital age.  Nowadays everyone has a smartphone and uses it to fill the gaps in their day – work emails, social media updates, games, texting, and oh yeah – talking on the phone (how old skool)! We can’t seem to be separated from our phones for a minute and we all know someone that can’t help themselves from constantly checking their screen.  This over stimulation and fear of missing out on something is contributing to increased anxiety and sleeplessness. With the blessing of mobile convenience comes the curse of insomnia!

Sleep disorders are on the rise in the UK and there is an alarming number of couples who sleep in separate beds. Sleeping in the spare bed or on the couch is accepting the discomfort of sleepless nights, but now there are some effective holistic spa retreats that offer insomniacs a good night’s sleep.

Playfully called “Sleep School” or “Sleep Camp”, sleep retreats offer diagnosis and sleep enhancement therapies to get to the root of the problem and find solutions to treat sleep disorders.  There are numerous causes in addition to overstimulation that can contribute to sleepless ness – an unhealthy diet, stimulants (e.g., caffeine, sugar, supplements), stress, fear, and bad habits can all impair your circadian rhythm. Sleeping is a natural process and should be viewed as a monster that feeds on fear.

Sleep retreats are offered at specialized spas and usually last from 3 – 10 nights.  You will begin with a sleep enhancement consultation to determine the cause of your sleep imbalance.  The focus of the retreat is to address sleep issues through treatments and therapies that draw on naturopathy, traditional Chinese medicinal philosophies (e.g., acupuncture, Qigong), Indian medicinal philosophies (e.g., yoga, pranayama), and massage to treat your disorder in resort and to give you the tools to continue to once you have returned home.

State of the art technology such as polysomnography and auto-CPAP therapy is used in conjunction with specialized macrobiotic diets and relaxing spa treatments in most sleep retreats. Nutritionists, doctors, and lifestyle coaches teach you tactics  to break the cycle of insomnia.  At the heart of the strategies is mindfulness to stop the downward spiral when your thoughts begin to spin out of control.  You will also learn important facts like most people don’t need the golden 8 hours of sleep that most people think is necessary to be functional the next day.

So next time you are laying in bed stressed out about work or on the verge of murdering your partner who is blissfully snoring away next to you, you will know how  to shut out the mental noise (and noise from snoring) to finally be able to sleep like a baby.

MY RECOMMENDATIONS –

SHA Wellness, Spain – The 7 day “Sleep Well” program treats insomnia and apnea through Western diagnosis techniques and natural therapies.  They understand, from a medical perspective, the influence of sleeplessness on the circulatory, respiratory, and nervous system. SHA Wellness has earned its reputation as an expert in the field of sleep therapy through years of experience and a fully comprehensive program.

Kamalaya, Thailand – The “Sleep Enhancement Program” was started last May and is offered in 5, 7, or 9 day increments or you can add a 5 night “Add On Sleep Enhancement Program” on to any of the other spa retreats that they offer.  A unique combination of Eastern medicinal techniques (e.g., Chinese, Indian, Japanese) are used to create a balance between mind and body to provide long term solutions to insomnia.

Speak to Tracy at Healing Holidays.  She can answer any questions you have about these two spas and she can recommend her own choices for the best sleep retreats.

By Spa Samurai

Recommendations for Outdoor Fitness Retreats

The main benefit of a dedicated fitness retreat for me is to train outdoors in a group setting, act like a kid again, enjoy nature, and make working a social event. 

Here are my favourite destinations for outdoor fitness retreats at the moment:

Six Senses Zighy Bay,Oman:  This is a stunning resort with a luxury eco-concept that I stand behind.  They offer locally grown, organic cuisine that is healthy and deeee-licious! They have an incredibly indulgent spa for relaxation treatments, a dive centre on site with two boats for scuba diving, and personal trainers that give you the attention and encouragement that you need to push yourself without getting bullied by a drill sergeant. As if that’s not enough, you can choose from hikes, kayaking, mountain biking, and even paragliding!

Mii Amo, USA: This beautiful spa is nestled in the red rock canyon of Sedona, Arizona, not too far from the Grand Canyon.  Sedona is touted as a vortex of energy by local new agers and the spa embraces Native American elements in their treatments.  Guided hikes through the rock formations not only makes you fit, it leaves you spiritually revitalized!  The weather is almost always sunny and warm, but because it is much higher in elevation than Phoenix, you don’t get that scorching desert heat.

COMO Shambala, Indonesia:  In addition to the fitness facilities and spa located at the resort, Bali offers unique opportunities for outdoor adventure including volcano hikes, river rafting, rock climbing, canyoning, paddle surfing, and guided group challenges.  They even offer a fantastic biathlon where you trek through the rice paddies, then bike through the jungle gorges. Indonesian food is fresh, healthy, and can have a tasty kick!  Their juices are outstanding too!

Chiva Som, Thailand:  I love Chiva Som because it is a world-class spa with both Eastern and Western treatments, located on the beautiful,sunny beaches of Thailand.  It is a great retreat for relaxation and rejuvenation, but it offers excellent training facilities and fitness programmes too.  The instructors offer free form training and actually create an entirely custom workout regiment for you, like you deserve.  They take into account your goals and your injuries, but most importantly, they listen and they make working out fun.  For those of you that need some tough love, their boot camp retreat is excellent for a challenging workout and for camaraderie.  There is nothing like an intense session on the beach, then jumping right in the ocean to cool off!

Ananda, India:  Ensconced in the foothills of the Himalayas, Ananda Active, is a fitness retreat that is totally unique. They offer outdoor activities like trekking, white water rafting, and yoga.  They also have a decadent spa where they have designed relaxing and rejuvenating treatments to help you recover from your daily adventures.  As the spa is in India, the healing philosophy is based around Ayurveda, which is fascinating.  The pranayama (breathing) sessions improve your stamina while exercising and help to cleanse your body.

Let me know what you think about these suggestions.  Please tell me what your favourite spa is for an outdoor fitness retreat – I’m always in search of new resorts to add to my wishlist!

By Spa Samurai

Why Choose a Fitness Retreat?

Fitness retreats aren’t just weight loss boot camps anymore.  Today’s fitness retreats are the place to go to focus on your general wellbeing and to get results that you just can’t seem to find in the gym.  All fitness programs begin with a doctor’s visit to get your medical history and to assess your ability to participate in certain activities.  But the reason most people make fitness the focus of their holiday is to take advantage of the unique experience that can only find at dedicated fitness retreats.

The benefits of a fitness retreat:

Trainers:  You will have personal interaction with some of the world’s top personal trainers and fitness instructors. The individual attention you receive from these celebrity trainers and trainers to the celebrities can only be found in resort. You can expect personal training sessions as well as group sessions.

Facilities:  You will have access to state of the art training and spa facilities using the latest equipment and technology to offer you unique workouts and fast results.

Nutrition:  You will meet with a nutritionist to put together a meal plan that is tailored to your body.  You’ll attend workshops to learn how to eat a healthy, balanced diet when you return home and they’ll even give you some exclusive recipes.  You don’t have to worry about what to eat – your nutritionist and chef will take care of you and cater for any allergies.

Motivation:  You will find motivation from your personal trainer through a variety of encouragement methods.  You will also find camaraderie in group fitness sessions .  This Cross Fit-like mentality helps to pull you through days and makes exercise social and fun.

Recovery:  You will treat yourself to daily massages and spa treatments which will help your body recover quickly to reach your maximum potential, reduce injuries, and increase flexibility.  Dry saunas and steam rooms  will relax you, while hydrotherapy pools and specialty showers will invigorate you.

Outdoor Workouts:  You will be a kid again training outdoors and participating in adventure sports.  Sessions will be held on the beach, in the mountains, or in the countryside to make training more interesting and to take in the beauty of nature.  Most spas also offer adventure activities such as kayaking, river rafting, canyoning, or trekking as a part of their a la carte menu.

MY RECOMMENDATION –

Some of the world’s best and most unique fitness retreats are offered by Healing Holidays.  Ask for Tracy, she's fab!

By Spa Samurai

Destination Spa Vs. Resort Spa

Now that you’ve decided to go away for a spa break, you must choose between a destination spa and a resort spa.

Destination spas are fully equipped spas with state of the art facilities and the top practitioners in their fields offering dedicated spa retreat programmes.  The emphasis is on overall wellness with each spa specializing in a different area of expertise, a particular philosophy, or a unique location.  Most people go to destination spas for week-long programmes to kick start their health or to focus on a particular issue that can only be overcome through diet, exercise and spa treatments which are carefully constructed and calculatingly executed.  Spa purists love destination spas, but there are programmes at every spa that are also appropriate for first timers, so anyone can benefit from a spa retreat.

Resort spas are spas located at hotels or resorts for day use by guests of the resort, although some resort spas allow non-guests to book spa services. Resort spas are more common than destination spas.  The quality of the spa facilities, treatments, and practitioners can be extremely high, particularly at luxury resorts, but most resort spas focus more on pampering, relaxation, and beauty treatments than intensive wellbeing programmes meant to foster personal growth. Resort spas are popular with casual spa-goers on a holiday where the spa isn’t the main focus of their experience.

Go to a DESTINATION SPA if you want:

• A purposeful retreat to focus on the solution to a particular issue/problem.
• An adult environment.
• Personal privacy and a high degree of discretion by staff.
• To be surrounded by like minded people who provide camaraderie, inspiration, and energy.
• A supportive environment to recover from a major life event.
• An experience where it is easy to meet others and to socialize.
• To practice under experts in their fields with personal interaction.
• A pre-determined diet of spa cuisine tailored to your needs.
• To follow a particular nutritional philosophy.
• To abstain from alcohol and other toxins, sometimes including caffeine.
• Consultations with doctors, nutritionists, and instructors.
• To make a major, long-term change to your health and habits.
• Programming which includes exercise, classes, outdoor activities, lectures, and meditation.
• An all inclusive pricing plan which includes accommodation, meals, classes, and some spa treatments.

Go to a RESORT SPA if you want:

• To go to the spa while your children or travel partners do something else.
• Spa treatments as a part of your overall holiday, but not to be the main focus.
• To spend time with friends or family that you are travelling with.
• To participate in activities such as golf, tennis, and water sports that are not provided by the spa.
• To drink alcohol or caffeine.
• To eat meals outside of the spa or to not be restricted by particular diets.
• To stay in a particular hotel or location that does not offer destination spas.
• To gamble.
• To relax and rest instead of taking classes.

Many resort spas are now offering more of the services and facilities of destination spas, but they typically charge extra for these classes or activities and offer them a la carte, as they do their spa treatments.

MY RECOMMENDATIONS -

Some of my favourite world-class destination spas:

1. Canyon Ranch Tucson
2. Chiva Som
3. Kamalaya
4. SHA Wellness
5. Mii Amo at Enchantment

Some of my favourite destination spas at the moment:

1. Spa Village Tembok Bali
2. Six Senses Zighy Bay
3. Shanti Maurice
4. Fusion Maia
5. Verdura

I always book my spa getaways with Healing Holidays because I think they offer the best spa holidays to the world’s top luxury spas and their new website  is very interactive with blogs, videos, and other useful resources.

By Spa Samurai