Gentle Weight Loss for Women Over 45 with Qi Gong, Acupressure & Intermittent Fasting

Gentle Weight Loss for Women Over 45 with Qi Gong, Acupressure & Intermittent Fasting

Ask Me Anything, Energy of Food Blog

Gentle Weight Loss for Women Over 45 with Qi Gong, Acupressure & Intermittent Fasting

“I Just Want to Feel Like Myself Again…”

One woman wrote to Ask Me Anything and said:

“How can I lose weight that’s been increasing for years?  I’ve never come back to centre post-birth, I have an underactive thyroid, went straight into menopause, and I feel I’ve given up on myself.”

Her story touches so many of us. After years of holding everything together—children, relationships, work—our bodies hold on too.
 In Traditional Chinese Medicine (TCM), this “holding” shows up as Liver stagnation and Spleen dampness, the perfect storm for midlife weight gain.

Why Weight Gain After 40 Isn’t Just About Calories

When stress, grief, or over-care stretches and overwhelms us, the Liver can’t move energy smoothly. 

Emotions get stuck; digestion slows. 

The Spleen, our digestive powerhouse, tires from worry and irregular meals, creating an internal climate known as “dampness” in Chinese Medicine, that heavy, foggy feeling, bloating, fatigue, and belly weight.

When we give the Liver time to rest by not eating in the evening, the body can finally process and drain excess dampness, the sticky, heavy internal moisture that leads to puffiness, bloating, joint pain, brain fog, and fatigue.

Instead of constantly digesting food, the Liver can detoxify and mobilise stored fat, while eating at the correct Spleen time can strengthen and transform fluids properly.

Within weeks of gentle intermittent fasting, people notice less swelling in the belly, clearer thinking, better sleep, reduced joint pain, and improved energy.

As dampness clears, inflammation subsides, the metabolism rekindles, and weight begins to drop naturally, without force or punishment.

This is the beauty of fasting with Chi Flow: we rest to restore, not restrict.

Acupressure Point – Liver 13 (Zhang Men)

Find the soft point under your right ribs—where the ribcage ends before the waist begins.

This is Liver 13, the “Camphorwood Gate.”

Massage or tap gently here using loose fists 

It connects the Liver and Spleen, clears stagnation, boosts metabolism, and soothes emotional tension. 

If it’s tender, that’s a sign the Liver is stagnant; go gently and breathe warmth into the area. 

Repeat daily and feel digestion and mood begin to flow again.

Intermittent Fasting the Chi Flow with Jo Way

Every January, hundreds join the Chi Flow with Jo Intermittent Fasting programme, a six-week reset rooted in TCM, not restriction.
 We follow nature’s rhythm:

♥ Eat during daylight, rest digestion at night.

♥ 7–9 am Stomach Time / 9–11 am Spleen Time: best window for breakfast and nourishment.

♥ 1–3 am Liver Time: when the body detoxes, so avoid eating after dinner especially the late-night snacks.

Start simply: no food after 8 pm, breakfast after 8 am.
Each week we lengthen the fasting window gently, giving the organs time to cleanse and reset.  It’s a lifestyle of rhythm, not willpower, perfect for sensitive thyroids and tired nervous systems.

👉 Find out more and Join the January 2026 Chi Flow with Jo: Intermittent Fasting Programme 

It’s easier when you do it together.

Food as Medicine: Drain Dampness, Fuel Your Fire

Choose foods that support the Liver and Spleen:

For the Liver (flow & fat metabolism):

Sour foods: lemon, lime, apple cider vinegar, sauerkraut, kimchi.
Green & bitter vegetables: kale, watercress, rocket, radish, turnip.

For the Spleen (digestion & sweet cravings):

Warm, cooked meals; porridge, soups, stews.

Avoid cold salads and sugary snacks, especially when stressed.

Traditional TCM Remedy; Adzuki Bean Tea:

Bring soaked Adzuki beans to the boil for 5 minutes and then simmer for 30 minutes, strain, and sip the liquid through the day.
 It gently drains dampness, balances blood sugar, and steadies emotions.

👉 Read more on food as medicine and how to make this tea https://joannefaulkner.ie/2022/04/18/clear-cold-damp-fat/

WATCH THE PODCAST

Emotional Healing & Community Support

The weight we carry isn’t just on our hips, it’s in our hearts.
 Feeling like you “want to be minded” is your body’s cry for nurture, not discipline.

When you join Chi Flow with Jo, you don’t walk alone.
We move, fast, cook and heal together. That shared energy keeps you accountable and loved through change.

You don’t need to fight your bodyjust listen to her again.
Start with small rhythms: stop eating after 8 pm, massage Liver 13, sip lemon water in the morning, and join our January program to be supported every step of the way.

💗 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.

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How Sound Healing Supports Hormonal Balance & Slows Ageing After Menopause

How Sound Healing Supports Hormonal Balance & Slows Ageing After Menopause

Energy Update, Qi Gong Energy Exercises

How Sound Healing Supports Hormonal Balance & Slows Ageing After Menopause

As we step into November in Chi Flow with Jo, our focus turns to hormonal balance and longevity. For many women, especially post-menopause, the question becomes: how can I stay strong, flexible, and emotionally balanced as I age?

One powerful answer lies in sound healing.

Recently, I spoke with Caroline Flavin of Alchemy of Sound, who has been working with sound and vibration for over 20 years. She shared how crystal bowls, tuning forks, and even simple humming can profoundly support women through hormonal transitions.

Sound Healing & Hormonal Shifts

Menopause and post-menopause often bring stress, anxiety, temperature fluctuations, and disrupted sleep. These challenges are closely linked with elevated cortisol and a nervous system under strain.

Caroline explained that sound baths, through the resonance of crystal bowls, guide the brain into slower wave states, alpha and theta, similar to deep relaxation or meditation.

This shift activates the parasympathetic nervous system, helping the body to lower stress hormones, reduce blood pressure, and find a state where true healing and restoration can occur.

For women navigating hormonal changes, this is more than relaxation, it’s a pathway to balance, calm, and longevity.

Vibration, Energy & Flow

Chi Flow with Jo uses breath and movement to circulate qi, the vital energy of life. Sound works in harmony with this: instead of moving energy with the body, the vibration moves through the waters of the body, blood, lymph, and cellular fluids, carrying resonance deep into our tissues.

Just as we feel music reverberate in our bones at a concert, sound healing allows us to literally vibrate into balance. For women post-menopause, this offers a gentle yet powerful way to stay connected, flexible, and resilient, physically and emotionally.

Tuning Forks & Hormonal Points

Caroline also works with planetary tuning forks, rooted in both ancient and modern traditions.

Applied to specific meridian points, these vibrations can support symptoms of peri- and post-menopause, helping restore balance to the body’s internal rhythms.

It’s a reminder that healing doesn’t always have to come from doing—sometimes, it comes from allowing the body to receive.

Everyday Sound Rituals for Longevity

Caroline suggests simple practices for daily life:

  • Hum or chant “Om” first thing in the morning or before bed to soothe your nervous system.

  • Pay attention to the soundscape around you, swap doom-scrolling and digital noise for birdsong, leaves rustling, or calming music.

  • Try sound baths online or in person, where vibration can ripple through your whole being.

These small rituals, especially when paired with Chi Flow, become longevity practices, keeping you emotionally balanced, physically strong, and connected to life’s natural rhythm.

Experience Sound Healing in November

I’m delighted that Caroline Flavin of Alchemy of Sound will join us for November’s Chi Flow mid-monthly health talk, offering an online sound bath and discussion on hormonal balance and longevity.

✨ This talk is free for all Chi Flow members.


 ✨Non-members can buy a ticket, and if you later decide to join Chi Flow, we’ll refund your ticket price. https://joannefaulkner.ie/online-talk/

WATCH THE PODCAST

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

Join Us This Month in Chi Flow with Jo to balance hormones & boost energy and longevity

Why not join Chi Flow today, so you can experience Caroline’s sound bath, our daily morning Qi Gong practice, and a supportive community of women navigating midlife and beyond?

💗 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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How to Reduce Uterine Fibroids Naturally: A Chinese Medicine Perspective

How to Reduce Uterine Fibroids Naturally: A Chinese Medicine Perspective

Ask Me Anything, Conscious Cooking - Use Food as Medicine, understanding your body with the 5element system of TCM

How to Reduce Uterine Fibroids Naturally: A Chinese Medicine Perspective

Uterine fibroids are a common concern for many women, often causing discomfort, heavy periods, and lower abdominal pain. 

From a Traditional Chinese Medicine (TCM) perspective, these benign growths are linked to stagnation, whether of Qi (energy), blood, or dampness accumulation. 

In this blog, you’ll discover how to reduce fibroid symptoms naturally using Qi Gong, food medicine, acupressure, and womb connection, from a TCM perspective that treats the whole woman, not just her symptoms.

Understanding Uterine Fibroids in Chinese Medicine

In TCM, health is about the smooth flow of Qi and blood. When this natural flow becomes obstructed, due to stress, trauma, or lifestyle factors, it can lead to stagnation. Over time, stagnation can contribute to conditions such as uterine fibroids, menstrual pain, lower back stiffness, and even recurrent urinary tract infections.

TCM identifies three primary causes of stagnation in the lower belly:

  1. Physical Trauma – Surgery, childbirth, or injury can disrupt the circulation of blood and Qi.
  2. Emotional Trauma – Stress, grief, or unresolved emotions can create blockages in the body.
  3. Lack of Movement – A sedentary lifestyle can slow circulation and contribute to dampness accumulation.

By addressing these root causes, we can begin to dissolve stagnation and restore harmony to the womb space.

Qi Gong for Uterine Fibroid Relief

Qi Gong, an ancient practice that combines breathwork, movement, and meditation, is a powerful tool for unblocking stagnant energy. One particularly beneficial exercise is Rabbit Springs Qi Gong, which involves deep belly breathing and gentle massage to stimulate circulation in the lower abdomen.

Try This Qi Gong Breathing Exercise:

  1. Place your hands on your lower belly, just below the navel.
  2. Inhale deeply through your nose, imagine you are smelling a rose,, expanding your belly like a balloon.
  3. Exhale fully, drawing your belly button back toward your spine.
  4. Repeat for three minutes, allowing warmth and energy to flow into the uterus.

Practicing this exercise during the day, while making tea, doing laundry, or in moments of stillness, can increase Qi energy to the area, and gives an internal massage reducing pain and improving blood flow.

Emotional Healing: Connecting with Your Womb

In Western culture, we often avoid focusing on the lower belly and the sexual organs, but in TCM, this area is the foundation of vitality and creativity. Taking time to connect with your womb can bring profound insights and healing.

Many people are comfortable engaging with their thoughts and emotions, residing predominantly in the realms of the mind and heart. However, the lower belly and sexual organs often become repositories of shame and discomfort, leading to disconnection from this vital area. 

In Traditional Chinese Medicine (TCM), this region is recognized as a powerful energy center, essential for creativity, vitality, and overall well-being. By acknowledging and releasing any shame associated with our sexual center, we can unlock profound healing and restore the harmonious flow of energy throughout the body. Embracing this aspect of ourselves not only enhances personal health but also deepens our connection to our inherent life force.

Practice Womb Meditation:

  • Find a quiet space and sit comfortably.
  • Close your eyes and take slow, deep breaths.
  • Bring your awareness to your uterus—what does it feel like? What messages does it hold?
  • Approach this connection with kindness and curiosity, releasing any stored emotions or fears.

When we acknowledge and nurture our womb space, we open the door to profound healing and transformation.

Foods to Reduce Fibroid Growth

In Traditional Chinese Medicine (TCM), the flavors of foods are deeply connected to specific organs, energy systems, and corresponding emotions. In my book, Good Food: Better Sex, I explore how these flavor profiles can influence our physical and emotional well-being.

By understanding and incorporating these flavor-organ-emotion relationships into our diet, we can create meals that not only satisfy our taste buds but also support our holistic health and emotional well-being.

Food is medicine. The following foods work with the Kidney and Liver energetic system and can help move stagnant blood and support liver health, which is key for hormone balance.

Top Fibroid-Fighting Foods:

  • Rhubarb & Aubergine – These ‘slippery’ foods promote blood circulation and ease stagnation.
  • Kidney Beans & Black Beans – Strengthen kidney Qi, supporting reproductive health.
  • Ginger – A warming spice that enhances digestion and circulation.
  • Dark Leafy Greens – Help cleanse the liver and regulate oestrogen levels.
  • Chia Seeds – moisten the intestines, ease dryness and support hormone flow

Incorporating these foods into your diet can help create an internal environment that discourages fibroid growth.

Want more food medicine? Find healing recipes in Good Food: Better Sex.

Acupressure for Uterine Health

Many gynecological issues, including uterine fibroids and endometriosis, stem from Qi stagnation and blood stasis in the lower abdomen. 

This stagnation can lead to the formation of masses, painful cramps, and irregular cycles. Spleen 6 helps to invigorate blood circulation, breaking up congestion in the uterus and promoting a smoother, pain-free menstrual flow.

Acupressure is a simple yet effective way to move stagnant Qi and blood in the uterus.

Spleen 6 (Three Yin Crossing) Acupressure Point:

Locate this point by placing four fingers above the inner ankle bone.
Apply gentle pressure with your thumb and massage in small circles.
This point supports uterine health, but avoid during pregnancy as it strongly moves blood.

By encouraging the free flow of Qi and blood, Spleen 6 soothes uterine spasms, helping to relieve dysmenorrhea (painful periods) and endometriosis-related discomfort. Women with PMS symptoms, bloating, or lower back pain often find significant relief through regular acupressure on this point.

Massaging this point daily can help ease fibroid symptoms and improve overall reproductive health.

WATCH THE PODCAST

In the full podcast, Joanne shares her tips in Qi Gong, Food Medicine and Acupressure to help relieve the symptoms of uterine fibroids, from a Chinese medicine viewpoint.

Final Thoughts: Embrace Your Womb Wisdom

Your womb is more than just a physical organ, it holds deep wisdom, creativity, and power. 

Try meditating and give your lower belly a voice, allowing your womb to speak.  Develop a loving relationship with this part of your body.  By practicing Qi Gong, nourishing your body with healing foods, and fostering a loving connection with your womb, you can create an environment that is relaxed and healthy.

May you be healthy, vibrant, and deeply connected to your body. 💖

💗 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.

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Ageing with Shame: 3 Practices to keep you Juicy, Strong & Joyful

Ageing with Shame: 3 Practices to keep you Juicy, Strong & Joyful

HEALTH & WELLNESS

Let’s talk about something that every single one of us will go through, aging.

And let’s talk about it without shame.

This month in Chi Flow with Jo, we’re embracing our core, our curves, our changing hormones, and even that taboo topic… Incontinence. 

Because the truth is: we’re not broken, we are not failing. We’re evolving.

And we don’t have to do it alone.

That’s why I invited the incredible Dr. Karen Ward, psychotherapist, Irish Celtic shaman, energy therapist, Holder of Moon Mna, sea swimmer, and author of many books including, Secrets of Ageless Aging, to join us for a heart-opening chat about vitality, menopause, sensuality, and core strength.

She’s also giving a free mid-month talk as part of Chi Flow with Jo, and believe me, you don’t want to miss it.

Before then, here are 3 daily practices you can start right now to reclaim strength, prevent leakage, and feel juicy, joyful, and fully alive, whatever your age.

1. Strengthen Your Core… and Your Confidence

Core strength isn’t just about abs,it’s about dignity, energy, and grounding. Karen swears by daily pelvic floor exercises (also known as Kegels or ana bandha in yoga) to keep her pelvic floor strong, her breath deep, and her body juicy.  These muscles are deeply connected to how we stand, how we breathe, and even how we express our sexuality.

💡 Practice:

Right now, take a deep breath and gently draw up your pelvic floor, imagine sipping a smoothie through a straw placed in your vagina and up to your womb.
 Hold for 3–5 seconds, then release. Repeat 5 times.
 Do it daily. Do it while brushing your teeth. Do it while waiting for the kettle to boil. Just do it.

And if you feel any shame around this topic, know this: your body is wise, not broken. 

2. Make Your Practice Your Superpower

When life falls apart,and it does, your daily practice will hold you together.

Karen says, “The real secret of ageless aging is what you do every day,what you eat, drink, think, and how you move.”

Whether it’s Qigong in Chi Flow with Jo, yoga, a sea swim, or a simple walk in nature,what matters most is consistency.

Practice: Connecting Heaven and Earth Qigong

This gentle yet powerful Qigong movement connects you with yin energy from the Earth and yang energy from the Heavens. It stretches the spine, clears emotional tension, and resets your whole system, body, breath, and mind.

How to Do It:

  1. Stand tall and soft.
     Find a peaceful space. Stand with your feet shoulder-width apart and your knees slightly bent. Let your arms hang naturally.

     

  2. Inhale – draw up yin energy from the Earth.
     Slowly raise your arms out to the sides, palms facing downward toward the ground. As your arms float up, inhale deeply and imagine drawing nourishing yin energy from the Earth through the palms of your hands.

     

  3. Turn palms upward – gather yang from the sky.
     When your hands reach shoulder height, gently rotate your palms to face up. Continue lifting your arms above your head. As you do, visualise inhaling the vibrant yang energy from Heaven into your body.

     

  4. Exhale – release through the central channel.
     Begin lowering your hands down in front of you, palms now facing the body. Exhale slowly. Imagine the breath flowing down your central channel, from the crown of your head (Bai Hui) through your torso, down to your perineum (Hui Yin), and out through the soles of your feet.

     

  5. Let go.
     With each exhale, allow any emotional tension, physical toxins, or stuck thoughts to release downward. Feel yourself becoming lighter and more grounded.

     

  6. Repeat for 6–8 rounds.
     Move slowly, with breath and focus. Let your intention guide the movement, this is not just exercise, it’s a moving meditation.

🌿 Why it works:

In Qigong, we don’t just move the body, we move Qi (life force). When breath, focus, and movement align, we plug into something much bigger than ourselves. We connect, we clear, and we come home to the body.

This is one of the gentle yet transformational practices we do together every morning in Chi Flow with Jo.

“Human is a bridge between Heaven and Earth” ; Chinese Proverb

Talk to Your Body Like a Beloved Friend

Instead of battling your body, start listening.

Karen swims in the sea every day and describes it as a conversation with her body, her community, and the earth. The cold water, the movement, the wind, all reminding her that she’s alive, vibrant, and connected.

Practice:

Go outside. Breathe in.


 Ask: Body, how are you today?


 Then listen. You might feel an ache, a whisper, a craving for rest or movement. That’s your body talking.


 Respond with kindness.

This kind of loving attention is not just healing, it’s revolutionary.

Honour Your Season: From Maiden to Crone

Aging isn’t a decline, it’s an unfolding.
 In Celtic shamanism, women journey through three sacred rites of passage: Maiden, Mother, and Crone. Each phase brings its own wisdom, power, and purpose.

Yet for many women, entering the Crone stage, the post-menopause years, can be met with silence, shame, or the false belief that we are “past our prime.”

But in truth, the Crone is the Queen of the Flames, a woman who’s no longer driven by external demands, but who burns with her own inner fire. Her sexuality doesn’t vanish; it transforms. It becomes sovereign, expressive, and self-sourced.

Instead of battling your body, start listening.

In Chinese Medicine, the Huang Di Nei Jing maps out a woman’s energetic changes every seven years:

  • Age 7: baby teeth fall, the first cycle of change.
  • Age 14: fertility awakens, the first period.
  • Age 21–28: peak of reproductive energy.
  • Age 35: the Jing (essence) begins to subtly shift.
  • Age 42: perimenopause begins for many.
  • Age 49: menopause. The Crone arrives, not as an ending, but as a spiritual homecoming.

Practice: Express Your Light Without Shame

So much of our sexual and creative energy gets trapped in the pelvis, especially when society tells us to shrink, to dim, or to “act our age.” But your body is not shameful. It is shining.

  1. Place your hands gently on your lower belly, just below the navel,this is your Dan Tian, the wellspring of your creative and sexual energy.
  2. Breathe into this space. Feel it warm, soften, expand.
  3. Let your hips sway, roll your pelvis in gentle circles, allow movement, breath, expression.

Say aloud or silently: “I honour this body. I express my light. I release all shame.”

Your sensuality is not about sex. It’s about life-force, how you speak, move, create, and connect.

Karen reminded us beautifully in our conversation: “You don’t have to be in a relationship to be sensual. Solo pleasure is powerful. And post-menopause, you might just find your desire for life and pleasure skyrocket.”

Let’s not hide our fire. Let’s stop shrinking.
Let’s stop whispering about menopause and instead stand up and sing.

This is your season to shine, not in spite of your years, but because of them.

Find out more in my books GOOD FOOD BETTER SEX.

 

WATCH THE FULL PODCAST EPISODE WITH KAREN BELOW

🌕 Join Us This Month in Chi Flow with Jo

Whether you’re navigating menopause, rebuilding strength after illness, or simply wanting to feel more at home in your body, Chi Flow with Jo is here for you.

This month, our theme is Core Strength & Incontinence, but really, it’s about reclaiming our power and joy as we age.

And the best part?

🌀 Dr. Karen Ward is joining us for a FREE mid-month talk to share her secrets of ageless aging, Celtic wisdom, and how to stay juicy, strong, and sassy at any age.

You’ll love her energy. You’ll love the practices. And you’ll love the way you feel after just one class.

💗 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).

Let’s age without shame.
Let’s stay strong together.
Let’s keep our Chi flowing.

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.

Bone building exercises

Bone building exercises

Qi Gong Energy Exercises

In my last post about improving bone health and slowing the effects of ageing, I shared what to eat following the 5 element diet in Chinese Medicine.
In this blog post I will share what we can do to strengthen the whole skeleton and prevent bone thinning,

Bone is living tissue that is constantly being broken down and replaced. Osteoporosis occurs when the creation of new bone doesn’t keep up with the loss of old bone. This affects men and women, but women who are just past menopause, are at highest risk.

Studies show that the right type of activity and movement is critical to maintain bone density and strength. What works best is load bearing exercises such as squats, leg presses and lifting weights. These are standard practices in gym’s, where people use equipment to build body mass, muscle and bone strength. However as a 53 year old menopausal woman, that wouldn’t be my kind of thing at all. I don’t want the fuss and bother of going to gym, working out how to use special equipment and perhaps even injuring myself in the process. So I use my own body weight and gravity as resistance training to improve muscle and bone strength. This can be as effective as training in a gym with weights or weight machine.

Why not try it?

Every morning in Chi Flow with Jo, over 400 of us practice simple, effective exercises, just like the one in the video, to build healthy bones, muscle mass and core strength. All that is required is concentration on coordinated movements and breathing. No special equipment, no special expertise and no previous experience. (sign up for free class at the end of this post)

YouTube player

Tiger what tiger?

The deeply focused and relaxed states we attain in Chi Flow with Jo also help regulate the nervous system. When the body is under stress or fearful situations such as running away from tigers, the body flushes out calcium and magnesium because these chemicals are not needed in the flight of fight response. 

Every so often, this is no problem, as how many tigers do we generally encounter! but if the body is responding to every day events such as project deadlines or dinner on the table as if it were being chased by a tiger, then this is a serious problem.

As I discussed in my last blog about food for strong bones, calcium and magnesium are the two minerals essential for bone strength.
5% of calcium and magnesium is transported around the body in the blood, the rest is stored in the bones. If the flight or fight response is constantly being triggered, and the calcium and magnesium being flushed from our system, eventually the body will have to go looking to the bones for the calcium and magnesium to restore the body to balance.  This is just one of the bone weakening effects stress can have on our body.

To prevent this mineral loss and bone thinning, we must maintain our emotional, mental and physical balance, learn how to self soothe and return to calm after stressful anxious times. Chi Flow with Jo with breath and movement coordination, activates the naturally occurring emotional and physical mechanisms of self-repair and health recovery.

In postmenopausal women, studies show moderate exercise helps preserve bone mass in the spine and prevents fractures, plus it shows increasing physical activity can improve your mood and stop the loss of minerals at times of stress.

Add to this that women who are not physically active are more likely to have heart disease, obesity, high blood pressure, diabetes, and osteoporosis. Sedentary women may also have chronic back pain, insomnia, poor circulation, weak muscles, and depression.

Happy hormones

Endorphins which are morphine-like substances found naturally within the body, account for moods of well-being or euphoria such as we experience after enjoyable workouts or even eating chocolate.  These happy hormones, are released in the brain and this improved mood can last for several hours which in turn helps the body fight stress.  Qi Gong and Chi Flow with Jo will boost these happy hormones to improve your mood and your mental strength. Research conducted by Harvard Medical School indicates that regular Qi/Chi gong practice is a safe and effective way to maintain bone density, relieve pain, improve balance and the ability to do daily activities.

Here’s what some members of Chi Flow had to say

“I can’t recommend this highly enough, a great way to support your body and just in half an hour – go on you deserve it. Best thing I’ve signed up for in years!” Solway Shiatsu

“Totally recommend Chi Flow with Jo. I started the practice last October and my body feels well and flexible.” Maighread

“I do them 3+ times a week and it makes a HUGE difference to my energy levels and general health & coping skills.
Give it a go for a month and see the difference.”  Helen

In Summary

The key to stopping sweet cravings lies in understanding and balancing the stomach and spleen energy through the 5 Element System of TCM. By incorporating the right foods, practising acupressure self-care, gentle Qi Gong exercise, and being mindful of your body’s signals, you can achieve the freedom and balance you’re looking for.

Remember that balance is key. Even healthy foods should be consumed in moderation.

Your journey to health and balance is unique, and embracing the wisdom of TCM can help you achieve lasting freedom from cravings. Be kind to yourself, listen to your body, and enjoy the process of nurturing your health.

Until next time, stay balanced and be well.

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.

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.

     

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    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.