Simple Health Habits you can adopt right now

Many health goals and resolutions require us to overhaul our regular routine completely, but this might be exactly why they fail. Changing too many things in your life at once is a great way to get overwhelmed and abandon the healthy habits you’ve set your mind on. Instead, start by making small tweaks to various areas of your life and building on these. The following health strategies are a great place to start, since they can be easily incorporated into your life.

Keep Your Air Clean

Your health efforts may go unnoticed if indoor air pollution is causing you fatigue, headaches, memory problems, and difficulty concentrating. Consider getting an air purifier to keep the air in your home free from harmful chemicals, smoke, mold spores, bacteria, and dust mite allergens. Air purifiers are especially important if you have pets, since these beloved animals introduce dander and outdoor allergens into our homes, triggering allergic reactions.

Read through online guides, like those on HowToHome, to find the top air purifiers for your specific needs. Though air purifiers cannot remove 100 percent of all pollutants in your air, they can have an extremely positive impact on your health. Plus, cleaning up your air can relieve respiratory problems and make it easier for you to exercise!

Walk Everywhere You Can

Walking is one of the easiest exercises to adopt into everyday life, and it has several head-to-toe health benefits. Walking just 30 minutes every day can improve your mood, cut down on body fat, lower blood sugar, and boost your digestive system. Aim to walk—instead of drive or take public transportation—when you just have a short distance to go, or schedule a half-an-hour walk into your day whenever it makes the most sense to you. If you have trouble sleeping, consider walking just a couple of hours before bed, since exercise in the early evenings can help combat insomnia. Take a walk along the shoreline after visiting Creative Chakra Spa

Go to Bed Earlier

Let’s face it: most of us can use a little extra sleep. According to research reported by Entrepreneur, going to bed just 30 minutes earlier every night can make a huge difference in your levels of daytime sleepiness, fatigue, and tension. If you need some help finding the motivation to jump into bed a little earlier, then avoid snacking, watching TV, and scrolling on your phone—these activities are much more stimulating to the body and mind than you may realize. Shirodhara can help put the constitution in balance by calming the vata elements of restlessness, anxiety and insomnia. There are also gentle herbs to help you sleep better such as a 5mg dose of melatonin, along with magnesium, valerian root, hops extract, and 5-HTP (Griffonia Simplicifolia) and you can buy patches t app

Put Down Your Phone

Smartphones give us instant access to our social media accounts all day, every day. Though social media connects us with others, it can actually contribute to mental health issues and make us feel lonely. Social media also takes a hit on our self-esteem as we’re bombarded by the achievements and good fortune of those around us. A recent study revealed that people who reduced their social media usage reported improved well-being as well as lower levels of depression and loneliness. If you must be a techie then download a meditation app or buy a fibit that schedules relaxation time better still schedule a yoga or meditation session at Creative Chakra Spa and turn your phone off!

Eat for Your Brain

The Harvard Medical School stresses that certain diets, especially those high in refined sugars, can disrupt our normal brain functions and contribute to mood disorders like depression. People who consume diets high in vegetables, fish, and unprocessed grains have a reduced risk of depression than those who consume a Western diet that’s high in processed foods. Since it’s a lot of work to change your eating habits completely, just try to be aware of the food you’re eating and how it makes you feel. Try slowly replacing certain staples in your diet, such as swapping white pasta for quinoa or vegetable oil for coconut oil. Remember, building healthy habits into your routine is not an all-or-nothing process. It doesn’t matter if you indulge your sweet tooth or stay up super late every once in a while—in fact, this does not affect the process of habit-formation. Allow yourself to make mistakes and get back on track as quickly as possible. In the end, being forgiving is much more motivating than falling into a cycle of discouraging self-criticism. Creative Chakra can help you identify diets for your Ayurvedic constitution when you are ready to go the next step further in balancing hormones and detoxing.

Creative Chakra Healing Retreat
The Venice Fishing Pier is 3 tiny blocks from Creative Chakra Spa and is located at the end of the Venice Boardwalk.

3 Steps to Winter Wellness

3 Steps to Winter Wellness

Paige A. Mitchell

Winter is a wonderful season in many parts of the world—snowflakes, hot chocolate, getting cozy in front of a roaring fire, taking lots of naps. Here in Southern California though, we have it easy. The temperature rarely drops to uncomfortable levels and all you usually need is a light jacket to enjoy the crisp air.

But winter can also take a toll on everyone’s mental wellness, no matter your locale. In terms of wellness, there are family dynamics are tested during the holidays, it can be easy to lose energy as we have a tendency to lounge more in winter, and we all set New Year goals that aren’t attainable or sustainable. If this sounds like you, here are some ways to stay healthy and be well this winter.

1. Keep moving

It’s tempting to stay in pajamas all weekend, to plan brunch with friends instead of attending your morning yoga session, and to feel tired with the lack of daylight in winter. However, keeping up with a workout routine if you have one, or establishing one if you don’t, is a great way to reduce stress, increase energy, and ensure a healthy winter season. By all means, go to brunch, we’re not about to keep you away from your eggs benedict, but perhaps consider going for a hike first, or playing some frisbee at the park with your dog.

2. Balance social events with “me” time

If you’re an introvert, you may be completely fine with spending day after day by yourself after work. But after a while, we all need to get out of the house and socialize with other people. Plan to spend at least one night a week in a social setting. If you don’t feel like going out, you could even have some people over to watch a favorite TV show or play games. It can be as low key as you want and could even prove to be a relaxing part of your week.

On the other hand, if you’re an extrovert and usually thrive on being around lots of other people, schedule at least one night a week alone to recharge. Draw a hot bath (use a luxurious bath bomb or face mask if you’d like), play some soothing music, journal, or watch a movie. It may seem boring at first, but after a few weeks you may come to enjoy the ritual. Booking a chakra session or a reiki facial at Creative Chakra Spa will rejuvenate your soul as a special retreat and walk on the quiet beach or lagoon after.

3. Take special care of your body

Germs abound in the winter when it seems like everyone around you is coughing and sneezing or sniffling to some degree. Go back to the basics of washing your hands frequently, covering your mouth when you cough or sneeze, and avoiding work and public places when you yourself are sick. Book a lymphatic massage and private infra-red sauna at Creative Chakra Spa which helps cleanse the whole body and pull the toxins out of the fat cells. The infra-red sauna is comfortable and heart healthy, as well as purifying the lungs. You only a sweat 20 mins into the session and it is quite a sweat! You may also want to take a multivitamin, supplemented with a big dose of vitamin C and D, and perhaps try some elderberry to buffer your immune system. If you feel the flu coming on, be gentle with yourself and work in some extra self-care to your routine. Take a good look around your house for culprits of sickness too. Dirty HVAC filters could be affecting the air quality at home while hard water could lead to dry skin and breakouts. Try the vitamin C showers after your session at Creative Chakra Spa, the skin is the largest organ on your body and vitamin C promotes collagen growth and healthy hair.

With these tips, you’ll be well on your way to staying well during the winter and blossoming in the spring.

Valentines’ Couples Massage

5 Benefits to Couple’s Massage

Couples massage is an increasingly popular way to help couples relax, bond, and enjoy time with each other. As Valentine’s Day is right around the corner, consider couples massage as a nontraditional gift to your partner that has both momentary and lasting benefits to your romantic relationship. Just a massage of 30 minutes or more can have several benefits to you and your partner that both of you will cherish.

Increase Affection

The love and care invoked by seeing your partner’s relaxed face during a couple’s massage provides an enhanced feeling of affection. Through the power of touch, massage stimulates social hormone production, including the release of oxytocin, serotonin, and dopamine in the body, which helps a couple feel more connected, affectionate, and intimate both during the massage and after. Just like when kissing or cuddling, massage stimulates the same type of great chemistry, particularly through the release of the oxytocin chemical. In turn, massage increases the bond between a couple, more so than couples who do not get massages together.

Reconnect

As couples can feel distant due to the demands of work and daily life, it pays to take time out of your busy schedule and reconnect. Invest in massage as a means to rekindle the feeling of living in the moment and appreciating the moment. Getting a massage together for the first time can spark memories of your first date and even your first kiss. A couple’s massage can be your next adventure together, where you draw together to be stronger together to calm any nerves you have about trying something new. The same chemicals that spurn affection also help you feel connected and happy for time beyond the massage.

Enjoy the Present

It’s so easy to be caught up in the past or worried about the future, and it is easy to get stuck in the past as relates to a long-term relationship. However, it is the ‘now’ that is paramount. Massages help you appreciate the moment and want to live in the now. Being fully present helps you engage in the moment with your partner, where that mindful awareness can extend beyond that massage into the daily relationship. So don’t get swept away from outside demands, where treating yourself and your partner to a couple’s massage helps you simply live in the now with your partner, where you and your partner can simply appreciate each other for being together.

Spend Time Together

Rejuvenate your relationship by doing more than eating a meal together or just watching the same television show. Quality time together means no distractions like texting or other mobile alerts, where good old fashioned face-to-face time is everything. Time is the most valuable and precious gift you can share, and a couples massage is devoting your full self to your partner and building your relationship. Take the time to reconnect outside of you and your partner’s busy schedules,

Relieve Stress and Anxiety

Massage releases hormones to the body that relieve stress and tension both temporarily and long term. Naturally, relieving a build up of stress in each partner promotes the quality of the relationship. Massage leads to calmness and hence sets the tone for romance. This ‘escape from reality’ helps you remember what is most important, namely your relationship with your partner, which in turn reduces stress and anxiety. A reduction in stress and anxiety can also promote better sleep for both partners, where massage and a good mattress can do wonders for a relationship. Once your massage is over, you’ll be racing to get home and get back under the sheets (wink, wink).

Sign up for a couple’s massage today and reap the relationship benefits! Creative Chakra Spa offers a variety of excellent couples massage packages. Pick the one that sounds especially right for you and your special Valentine! Book Online or call or text 31-721-2389. We are the bucket list for couples massage.

Soul Doctor this Sunday

“Creative Chakra Spa is honored to host an all day healing event this Sunday”

Come meet and have a healing from Shivananda, a living saint flown in from Italy along with Los Angeles-based Soul Doctor Juleann. 

This is Shivananda’s first trip to the USA. Through the grace of the Masters, his Divine channels have opened in this lifetime.  You are invited to experience pure Divine Love in his presence. Shivananda’s universal mission in this time of great transformation is to lead the souls that come to him to understand truth, which is awakening the heart.

Juleann has more than 20 years of training and experience healing souls. Juleann is a certified Soul Doctor by enlightened Masters Shirdi Sai Baba + Kaleshwar who directly trained her starting by healing her mom of breast cancer. After receiving her spiritual awakening in India more than 12 years ago, Juleann continues to see angels and Divine souls with her eyes open and heal with the same techniques Jesus + Mary, Shiva + Parvati, and many Divine souls know that has resulted in medical miracles and more. She has spoken at the UN and on the radio, and is a published author. Juleann’s mission is to heal, awaken and grow Masters by empowering souls with the ancient knowledge, meditations and healing techniques of the enlightened Masters that have returned after 2,000 years in alignment with Divine truth, right action, peace and love.

Healings will be offered in 30 minute sessions with all day spa access on the beach in Marina Del Rey.  $140 for 30 minutes. Register by texting (310) 869-4617 your name and email address or email SSBGSseva@gmail.com
If possible, please be available from 1-9pm. If you need or prefer a specific time slot, please specify so we can do our best to accommodate your needs.  

Please plan to arrive at least one hour prior to your session.

Sleep Better Tonight to Unlock the Secret to Looking and Feeling Youthful

We do so much during the day to keep ourselves looking and feeling young, but anti-aging doesn’t stop when we go to bed. Sleep is regenerative for your body and mind, which is why it’s crucial to fighting off those pesky signs of aging. If you aren’t getting the sleep you need, try these tips for improving your sleep habits and getting the full benefits of staying well rested.

The Connection Between Sleep and Aging

We have all heard the saying “get your beauty sleep,” but this is more than just a cliche. These are just a few of the ways that sleep is linked to looking and feeling better.

  • Skin: A lack of sleep can lead to all kinds of skin problems, including dryness, wrinkles, puffy eyes, and poor complexion. Your skin produces collagen while you’re asleep, which helps keep skin texture soft and wards off wrinkles. Your body also produces melatonin at night, which is an antioxidant that keeps dark spots and fine lines away.
  • Body: Not getting enough sleep interferes with muscle repair after exercise, which means you’re undoing all your hard work in the gym when you don’t get enough rest. Sleep can also interfere with metabolism, immunity, and even your mood. According to NBC News, if you aren’t getting enough sleep, not only will your appearance suffer, but your energy level and overall health can also suffer.

Creating Better Sleep Habits

Even when we understand the importance of sleep, the realities of everyday life sometimes get in the way. To break that cycle, create a relaxing sleep environment and a good bedtime routine.

Your Sleep Environment:

The space where you sleep has a major impact on how well you sleep. Your bedroom needs to be relaxing and soothing to the senses. Even the slightest amount of light can interrupt sleep, but an easy solution is to use blackout shades. The blue light emitted from your TV is also a major culprit in interfering with sleep patterns, so keep the TV out of your bedroom entirely.

Staying comfortable and creating a feeling of relaxation are key too. Do you have a good quality mattress and comfy bedding that you just want to snuggle into? If not, it may be time for an upgrade. Also, be sure to wash bed linens frequently. Not only will you sleep better in a fresh, cozy bed, but it will also help keep your skin clear. Changing pillowcases is especially important because dirt and product buildup can cause clogged pores.

Bedtime Routine:

Along with a comfy, cozy bedroom, a good bedtime routine can help you sleep better and make the most of the natural process of rejuvenation that happens overnight.

  • Hold the nightcap: Having a glass of wine in the evening can be relaxing, but drinking too much alcohol — especially close to bedtime — interferes with sleep and wreaks havoc on your skin. Instead of alcohol, opt for a cup of tea (non-caffeinated) or a glass of water to stay hydrated overnight.
  • Relax and unwind: Stress and lack of sleep are two of the worst culprits for skin problems, and it’s even worse when they work in tandem. Find ways to calm your mind at night to get the sleep you need. Exercising, soaking in a warm bath, and doing gentle yoga before bed are all great ways to keep stress away.
  • Give skin some TLC: This should start with a daily skincare routine. Always wash your face at night! Even if you’re not wearing makeup, going to bed with dirty skin can lead to clogged pores, and it prevents the natural process of skin renewal. Along with basic skincare, add in these tricks from Style Salute to really keep skin glowing, including tying hair back at night and using a humidifier for maximum moisturization.

Of course, caring for your skin is only part of the solution, as taking care of yourself with good nutrition and exercise is also necessary for youthfulness. But above all, getting a good night’s rest is the secret to pulling it all together to look and feel your best.

Photo credit: Pixabay

How To Achieve A Great Physical And Mental Balance

Spa Lifestyle

How To Achieve A Great Physical And Mental Balance

Achieving physical and mental wellness is something most of us work on throughout the year, but with the pressures of daily life and the stress they can bring, it’s not always possible to feel good everyday. It’s important to try, however, as it can boost your mood, your positivity, and your overall wellbeing.

One of the best ways to achieve wellness is to exercise everyday, but it can be hard for many people to find the time. Working long hours, making sure the kids are taken care of, and keeping up with household demands all require energy and time, making it difficult to find either when it comes to working out. However, there are some simple ways you can work in some time for yourself, which can boost both your physical and your mental health.

Here are a few of the best ways to find balance and feel better.

Practice yoga

Yoga is one of the best ways to find personal balance between physical and mental health because it combines physical activity with mindfulness, which allows you to focus on the present moment. Yoga is about breathing, stretching, and paying attention to your body’s cues, all of which can help you in daily life. Also, it’s something you can either do alone or with a friend, depending on your mood. Consider taking it a step further and adding meditation to your yoga ritual. Meditation and yoga go hand in hand as a way to practice mindfulness and stress reduction. Try setting up a specific space in your home free from distractions. A spare bedroom can be the perfect spot for a home gym where you can practice yoga.

Get some good sleep

The amount of sleep you get every night can really affect your mood, energy level, and overall well-being, so it’s important to make sure you’re getting adequate rest. Get into a bedtime routine that relaxes you, such as taking a hot shower, using lavender lotion, or turning off all screens an hour before you’re ready to go to sleep. Try to go to bed at the same time every night, and silence your phone so the notifications won’t wake you.

However, while exercising and following a proper sleep schedule can help you get plenty of quality rest, they can only do so much. Sometimes, despite your best efforts, sleep will elude you, and it’s probably the result of a poor mattress. If it’s been at least five years since you purchased one, it might be time to consider investing in a new mattress. When you decide it’s finally time to take the plunge, ensure you’re getting a mattress that supports proper spine alignment, which can help feel rested and energized when it’s time to rise in the morning.

Reduce your stress

Stress can leave you feeling tired, overwhelmed, and anxious and can take away from your job performance or enjoyment of the things you once loved. Making an effort to reduce your stress can help you stay positive and feel better. Some ways you can do this include practicing a hobby you enjoy, spending time with your loved ones, getting organized to make daily life easier, and eliminating clutter in your home (which can take a toll on your mental health).

Eat right

Eating well-balanced meals and mixing fresh fruits and veggies into your routine can help you feel better in just about every way. Not only will you get the benefit of the vitamins from all those great foods, you’ll also stay fit and have more energy to tackle anything that will come your way. If you find yourself running to the vending machine on your break at work, start bringing resealable baggies full of whole-grain pretzels, carrot sticks, nuts, and dried fruit to keep in your desk.

Get social

Getting social can help boost your self-esteem and keep you active, so consider joining a club or group where you can spend time with others while doing something you enjoy. Or, start your own group in your community, such as a running club that meets once a week.

Achieving physical and mental balance may not be overly easy, but it doesn’t need to be stressful, either. Take your time finding things you enjoy and learning new routines. Don’t be hard on yourself if you backslide a bit, especially in the beginning; try to be patient and lean on your friends and family for support.

 

 

Better Sleep Habits Can Mean Better Health for Your Mind

Better Sleep Habits Can Mean Better Health for Your Mind

Did you know your mental health hinges on how well you slumber? Believe it or not, your mind’s wellness and your sleep habits go hand in hand. If you’re not getting a good night’s sleep, try these important tips to improve your mental health and quality of life.

 

How much is enough? A number of factors weigh into how much sleep you need in order to stay healthy. Your lifestyle, genetics and age can impact your requirements, but according to VeryWellFit, if you are an average, healthy adult, it’s safe to say you need between 7 and 9 hours of sleep every night. If you’re staying up late to catch the news and getting up early to catch a ride to work, chances are you’re not getting enough sleep. Some experts suggest most of us don’t recognize our sleep deprivation, but your body is probably sending you signals you could use more shuteye, such as grogginess during the day or an inability to perform well without caffeine.

 

Damage from too little sleep. Getting insufficient sleep is bad for your mental health. Newsweek cites studies showing we become moody without enough sleep, losing the ability to properly regulate our emotions and tending toward negative thought patterns. Living on too little sleep increases the risk for anxiety and depression, and can trigger more dramatic negative mood swings in those with mental health conditions such as bipolar disorder. Some experts feel lack of sleep negatively impacts our ability to think clearly, to drive safely, and to remember new information.

 

Smart strategies. In our busy, on-the-go world, sleep may sound like a luxury, but it’s clear your mind is healthier with better sleep. You can improve your slumber with a handful of smart strategies. Start by scheduling regular times for going to bed at night and getting up in the morning. Stick with your schedule, even on weekends, to ensure higher sleep quality. Also perform a routine each evening in preparation for falling asleep. It tells your mind and body sleep is coming and can help you fall asleep more quickly. One suggestion is to plan some soothing rituals, such as sipping an herbal tea and meditating.

 

Set your environment. A proper sleeping environment is a key to getting more shuteye. Keep your bedroom free of distractions, especially lights and electronic devices. Also consider your bed and whether you awaken sore or groggy in the mornings. Do you have a comfortable mattress suited for your body and sleep type? If you don’t, it’s time to invest in your mental health by buying a new mattress. Do your research and read reviews of the best mattresses on the market today. Whether you have back pain, sleep on your stomach or side, are a hot sleeper, or have another bedtime quirk, there’s a mattress that’s best suited for you.

 

Change up your day. What you do during the daytime can impact your ability to sleep at night. Healthline explains if we aren’t getting sufficient sunlight or exposure to a similar bright environment, the end result can be insomnia. Along those same lines, blue lighting from electronics, such as phones, televisions and computer screens late in the day can trigger an unhealthy pattern. Avoid using gadgets at night, and spend time in the sun during the day for the best results. Getting more exercise can help you sleep better, too, although you should avoid physical activity late in the day when your body needs to unwind. And even if you’re tired, taking a nap during the day can actually make it harder for you to sleep well at night.

 

Better sleep, better mind. Your mind’s health is linked with your sleep habits. Set a routine, create a sleep-friendly environment, and avoid activities that inhibit good sleep. Getting a good night’s sleep can help you be your best.

 

We recommend Shirodhara  or Massage   or Indian Head Massage combined with our Infrared Sauna at Creative Chakra Spa

Cold-Weather Workout Tips

Workout

Cold-Weather Workout Tips: How To Stay Fit Indoors

 

Photo via Pixabay by Rob9040

Cold-weather workouts can be a pain, and if you live in certain areas of the country, they can be dangerous or nearly impossible. When winter rolls in and brings wind chill factors and snow, there are few among us who feel like going for a run. If you don’t have the extra money to sign up for a costly gym membership, what do you do?

There are several options and they can all be done from the warmth and safety of your home. The key is to think outside the box a little and turn various activities into a chance to get your heart rate up. Change things up so that you won’t get bored and involve your dog or your children in order to stay motivated. It’s important to include some fun into the workout.

Daily exercise is important for everyone, and when you can’t get outside, getting creative at home will help you build a routine you can do at any time.

 

Get active with your dog

Dogs love activity, and since winter weather affects them, too, it’s a good idea to get them involved in your workout. Think of some ways you can get up and get moving with your pup. For instance, you might create an “obstacle course” throughout your home and run it with your pet, or you can play a spirited game of tug-of-war. Turning a workout into playtime benefits both you and your pet, and it’s something you can do everyday that won’t leave you bored to death.

 

Create your own exercise class

 Find an area of your home that will give you some space to move around and create your own workout class. Set a goal to see how many reps you can do each of jumping jacks, push-ups, pull-ups, squat thrusts and sit-ups and push yourself a little further each time to up the number. You might be surprised at how many you can do.

 

Make a garage gym

You can develop your own garage gym with a few simple tools, such as a stability ball, a yoga mat, resistance bands and some free weights or kettlebells. Think about the items that would be ideal for your workout routines. Having your own gym will allow you to stay on track with your workouts and help keep you motivated.

 

Use chores to your advantage

Cleaning and performing other household chores can be a huge advantage when you need a quick workout. Vacuuming, running up and down the stairs, and mopping are great ways to get your heart rate up and take care of things around the house at the same time.

 

Shake it

Love to dance? Push back the coffee table, put on some music you love and get to shakin’! This is a great way to get your heart rate up in a way that doesn’t feel like exercise at all. Dancing can involve your entire body and all the major muscle groups, so don’t be shy.

 

Don’t be afraid to get creative with your home workouts. It doesn’t matter what you do as long as it gets your heart rate up for at least 20-30 minutes per day. Combined with a well-balanced diet and adequate rest, these workouts will help you feel better and maybe even lose a bit of weight.