Bone Health and Balance with Thérèse Cosgrove

Bone Health and Balance with Thérèse Cosgrove

Energy Update, Qi Gong Energy Exercises

Bone Health and Balance with
Thérèse Cosgrove

As the year folds into its quietest season, the energy of Bone Health rises to the surface.

In Traditional Chinese Medicine, winter and the kidneys are linked to our bones, balance, and nervous system.

This is the perfect time to nourish our structure and inner stillness — and that’s exactly what this month’s Energy Update explores with Thérèse Cosgrove, homeopath, nutritional therapist, and Feldenkrais practitioner.

Listening to the Body through Movement

Thérèse describes Feldenkrais as a way of using small, subtle movements to awaken the nervous system’s awareness. Through this awareness, we uncover patterns of tension and rediscover new, more efficient ways of moving.

“Rather than me telling you how to move,” she says, “your nervous system is intelligent enough to find the best way itself.”

These gentle explorations improve skeletal alignment, balance, and joint integrity, helping us move with ease and confidence — vital for bone health, especially in menopause, post-menopause, and chronic conditions such as Parkinson’s.

Even the pauses between movements matter:

“That’s when the nervous system learns and integrates — the same way we rest between breaths.”

When the brain stops bracing and begins organising the skeleton more efficiently, three bone-loving things happen:

Better load through bone: Bones remodel when they’re loaded. Efficient alignment means forces travel through the skeleton (not just muscles), stimulating bone.

Joint integrity & balance: Micro-adjustments reduce “overwork” in hips, knees, spine and shoulder girdle, improving confidence and decreasing fear of falling.

Down-regulated pain: When the nervous system feels safe, pain signals calm and movement becomes possible again — the virtuous cycle for recovery.

Feldenkrais is exploration, not achievement. Curiosity and playfulness are the fastest way to teach your bones and brain new options.

Yin, Stillness, and the Bone Season

As Joanne points out, the yin energy of winter invites quietness and grounding.

Just as the earth rests before spring, we too can pause, aligning our bones, slowing our breath, and reconnecting to what truly supports us.

Yet, in the rush toward Christmas, that stillness is often lost. Feldenkrais offers a way back into the body, a return to inner listening and calm.

Use the space between Christmas and New Year to be still of mind and quiet movements of body.

The Inner Chemistry of Strength

In her homeopathic and nutritional work, Thérèse looks at bone density not just as a matter of calcium, but of hormonal balance, mineral status, and heavy-metal detoxification.

Using gentle testing and homeopathic supports, she tailors treatment to each person:

“We might look at supporting estrogen, the parathyroid, or trace minerals like boron, all essential for strong, flexible bones.”

Joanne draws the parallel in Chinese Medicine: seaweeds in small amounts can help clear heavy metals and nourish the kidneys — though, as she reminds us, not everyone should take them.

What matters most is listening to your own body and finding what nourishes your unique system.

In Traditional Chinese Medicine, winter belongs to the Kidney system, which governs bones, marrow, ears (balance/vestibular), and the nervous system. Practical Kidney-nourishing ideas:

Flavours & foods: the salty flavour in moderation supports Kidney, think miso, mineral broths, black sesame, adzuki/black beans, and small amounts of seaweeds if appropriate.
Caveat: Seaweeds are iodine-rich; avoid or use cautiously if you have thyroid issues or are on certain meds.

Gentle, consistent practice: slow standing, breath-led spirals, and ankle-calf work “pump” fluids and stabilise balance, perfect winter medicine.

Stillness as medicine: quiet, warm, early nights rebuild Yin (think lubrication and reserves), the foundation for hormone balance post-menopause.

A Morning of Yin and Gratitude

When asked how she begins her day, Thérèse shares a simple ritual that reflects the essence of Chi Flow:

Hydrate with structured, living water to awaken the body. “Structured water”: what we mean (and what to do about it) Thérèse will expand on this in her Mid-Monthly Health Talk, but here’s the practical, controversy-free middle ground: Structured Water inside the body doesn’t behave like plain tap water. Near proteins, fascia, and cell membranes it forms ordered layers that help signaling and flow.

Step outside into morning light, facing east to reset circadian rhythm and hormones. Move gently, perhaps Chi Flow with Jo, Feldenkrais, or a mindful walk. Gentle vibration & movement (walking, bouncing, fascia spirals) appear to improve fluid distribution in connective tissue, exactly what we do in Chi Flow.

“These practices really helped me through difficult times,” she says. “My morning Chi Flow with Jo was one of the things that carried me.”

For Parkinson’s & chronic conditions

Hydration and gentle nervous-system work are especially helpful when autonomic regulation or muscle stiffness makes dehydration and bracing more likely. Short, frequent “micro-moves,” mineral-aware hydration, and morning light can noticeably improve steadiness and energy without fatigue.

WATCH THE PODCAST

In the full podcast, learn more about sound healing and how it affects our hormonal balance below: 

Join us inside Chi Flow (and get Thérèse’s talk free)

Thérèse’s Mid-Monthly Health Talk will go hands-on with Feldenkrais explorations, hydration you can feel, and a deeper look at “structured water” in everyday practice. It’s free for Chi Flow members.

👉 Join Chi Flow with Jo to access:

  • Daily live morning classes (with replays)

  • Seasonal recipes & self-acupressure

  • This month’s Mid-Monthly Health Talk with Thérèse Cosgrove — free for members

Start here: Join Chi Flow with Jo — Build strength, balance, and deep yin this winter.

💗 Ready to Join?

Click here to become a member of Chi Flow with Jo → CLICK HERE

Or drop in for a class and feel it for yourself (sign up below).


Join the Chi Flow with Jo community for live sessions, practice, and support on your journey to an emotionally healthy heart and attend Caroline’s live talk and sound bath for FREE.
To work with Caroline click HERE

Self-administered acupressure or Chinese Medicine is not a substitute for visits to qualified healthcare practitioners.

Knowing how to treat yourself and your loved ones with complimentary therapies like acupressure can be greatly beneficial and convenient. However, for serious and chronic conditions, you’ll want to visit an Shiatsu therapist / Acupuncturist or other qualified healthcare practitioner who can develop a treatment plan based on your unique medical history and combination of symptoms.  The information provided should not be considered medical advice.

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TIPS FOR HEALTHY SEA SWIMMING

TIPS FOR HEALTHY SEA SWIMMING

Recipes

TIPS FOR HEALTHY SEA SWIMMING

There’s no doubt how popular Sea swimming, including the open water of lakes and rivers, has become.  A 2020 survey in Outdoor Swimmer magazine revealed

– 87% swimmers are aged over 40 and

– 65% of swimmers are women [1].

Why is this?

Gyms and swimming pools can be intimidating places for us peri, mid and post menopausal women. They’re often filled with much younger people, complicated equipment and lots of mirrors. But swimming outdoors brings us back to nature, with a gratitude for our bodies, and a camaraderie with other swimmers.

In the water, all bodies become equal

Here I will show you how can you optimise the health benefits of Outdoor swimming using:

  • – Food medicine
  • – Qi Gong breathing and exercise
  • – Acupressure point

We can all agree, because sea swimming is never recommended to do alone, that we benefit from the social aspect of sea swimming, but physically how is it good for you?

In many schools of thought in Chinese medicine, cold and the ‘blood stagnation’ that it can cause, can be considered a very detrimental factor in our health.

A simple way of understanding this is to compare the blood circulation of a newly born baby with that of a 90-year-old. It is very rare to see a bruise on a baby.  Even though they are always falling over and knocking themselves, their blood circulation is so good that they heal incredibly quickly.

But if you look at the hands and feet of a 90-year-old they can look blue and bruised, often due to poor circulation.

What happens as we age?

As we age the body can stiffen up, not only in the joints but also in the elasticity of your blood vessels.

Especially during peri, mid or post menopause, low estrogen levels can cause your heart and blood vessels to become stiffer and less elastic.

In response to the cold water your blood vessels constrict but instead of this having a detrimental effect this actually improves the oxygenation of the body, reducing pain and swelling plus improving lymphatic drainage.

In terms of Chinese Medicine this is a great example of the interconnectedness of Yin and Yang.

When something is extremely Yang it becomes Yin and vice versa.

For example, cold is Yin, but when our body experiences extreme cold it begins to shiver and our metabolic rate increases forcing the body to burn more calories and the blood to flow through arteries, keeping things warm. This is Yang.

When, either Yin or Yang, reaches its maximum strength, it transforms into the other.

An extreme example would be war which is Yang, active, noisy, hot, and full of movement, but at its extreme completion, you are left with death, silence and Yin.  The cycle of life will keep turning, Yin and Yang will keep intertwining, supporting and transforming into each other, it is the nature of the Dao.

So be aware of the changes in your body as you enter the water. There is a tipping point where coldness transforms to heat. Feel the exhilarating bounce back as the cold Yin water triggers the bodies Yang response and flushes warmth throughout the whole body.

But don’t get too cold.  Leave the water when you can still move your fingers and toes.  You want to come out of the water looking pink, with a healthy flushed glow of Yang not deathly white, waxy Yin.

What to eat and what not to eat to keep warm

In Chinese Medicine food and drink have various thermal natures and dynamic actions on the body so making sure you have a warming, energizing drink when leaving the water to help stoke the internal fires.

Some helpful ingredients would be cinnamon, ginger, cacao and, of course, Chai with spices such as cardamon, clove, coriander and black pepper.

Things to avoid would be mint, cucumber, lettuce and sub tropical foods such as bananas.

Make sure not to stand around shivering after leaving the water

The Qi Gong exercises and we will practice in November specifically strengthen body balance, which can be difficult if you are standing on one leg, on pebbly, uneven ground, shivering, and trying to get your clothes on.

The first thing to do is dry your feet and put warm socks and shoes and boots on.  Don’t wait until the rest of you is dry before thinking of your feet.

Your feet and ankles are the place to start because in Chinese Medicine there are some major points on the feet that influence the whole body energy, starting with Kidney 1 and Kidney 3.

The Kidney energetic system governs the core energy of the body – both Yin and Yang.  It governs our reproductive energy.  This energy isn’t just about making babies, it’s about regenerating our bodies at a cellular level; hair cells, skin cells, bone cells, blood cells.  in Western Medicine we could liken it to our DNA

Every part of our body is constantly regenerating, the rate at which it regenerates slows as we age so it is essential to conserve this Kidney energy.

The Kidney energy governs our skeleton, our hormones, our brain, our very bone marrow.

Use the following points to improve both Kidney Yin and Yang

KIDNEY 1 – BUBBLING SPRING

Descends the Chi, brings the energy down.

Found on the sole of the foot between the 2nd and 3rd metatarsal bones. Flex the toes upward and find the depression for the thumb to press.

The bubbling spring point is our grounding point.  We draw energy up from the earth through this point so if it becomes solid cold and blocked so too does our energy.  Kidney 1’s downward energy invites calm, grounded being which is what we need if we want to get the most from our outdoor swimming.

    KIDNEY 3 – GREAT RAVINE

    Invigorates Kidney Yin and Yang, regulating hormones, menstruation and mood swings. 

    Relieves fatigue.

    Find the point on the inside of the foot between the ankle bone and Achille’s Tendon.

    These points are so important that I would recommend wearing booties to swim in especially in the winter.

    Think of what happens to water when it gets too cold.  It becomes ice, which doesn’t flow and doesn’t move. It creaks and cracks.  This can happen to our energy.

    The movement meditation of the Qi Gong practice will help you remain more focused in the water.  You can get in the “zone” mastering your mind and body so that the two become one and you return to your true nature and feel at one with the water, the air and the people around you.

    Use the Qi Gong Food Medicine and Acupressure to support your sea swimming, maintaining those feelings of post swim high right through the day and into the night.

    Remember Chi Flow with Jo is a great community filled with women just like you

    There’s discussion and camaraderie because we are live every morning, so just like a sea swim you can begin your day right, pointing your mind and body in the direction of health, wealth, community and happiness.

    Cold water swimming does not suit everybody. If someone has been diagnosed with arteriosclerosis, high blood pressure or other cardiovascular diseases, it will not be suitable for him or her to start cold water swimming. This is because sudden cold stimulation will raise blood pressure, and can increase the chance of heart attack and brain stroke. Sometimes it can even cause sudden death. For patients suffering from rheumatoid arthritis, joint pain might get worse after cold water stimulation. For ladies who have period pain, winter swimming is also not advisable. For epilepsy patients, any kind of swimming is contraindicated.

     

    💗 Ready to Join?

    Click here to become a member of Chi Flow with Jo → CLICK HERE

    Or drop in for a class and feel it for yourself (sign up below). Join the Chi Flow with Jo community for live sessions, practice, and support.

    Self-administered acupressure or Chinese Medicine is not a substitute for visits to qualified healthcare practitioners.

    Knowing how to treat yourself and your loved ones with complimentary therapies like acupressure can be greatly beneficial and convenient. However, for serious and chronic conditions, you’ll want to visit an Shiatsu therapist / Acupuncturist or other qualified healthcare practitioner who can develop a treatment plan based on your unique medical history and combination of symptoms.  The information provided should not be considered medical advice.