Tai Chi: Understanding the health benefits of this ancient martial arts

As the dawn breaks over the vertical city, before the roar of the traffic and the chaos of the commute become all-encompassing, playgrounds sprinkled all over Hong Kong come alive to the pulse of rhythmic, graceful movement. Groups of (mainly) pensioners sway in unison to the centuries-old practice of tai chi chuan, breathing in with open palms and stretching postures to absorb vital energy and let it flow through the body.

This mesmerising motion is replicated across Hong Kong and China, where hundreds of elderly people exercise together, taking advantage of colourful local park equipment like ellipticals and pull-up bars to engage in what is being hailed as the ‘new yoga’. The term seems ironic here, since tai chi, though younger than yoga’s many thousands of years of history, has a distinctly senior demographic and a long prominence in East Asia.

The benefits of tai chi are also well established. Recent medical studies validate its contribution in boosting balance, flexibility and mobility, reducing stress and easing symptoms of arthritis, among others. Many call it a martial art; some term it as a sport; and others see it as meditation or mindful movement set around a series of slow and effective moves.

Energy for Life
Linda Fung, a Hong Kong-based former ballet dancer who studied at the famed Royal Ballet School in London and The Juilliard School in New York, has dedicated her life to relentlessly practising and teaching tai chi. “There are so many ways to define tai chi, yet not a single precise way to describe it,” she says. The world will pull you in different directions but tai chi, according to Fung, “instils calmness and allows you to get back to the centre. Breathing in with open palms is symbolic of drawing energy from heaven and absorbing it from Earth.”

Fung’s own holistic journey with tai chi started as a means to self-heal after enduring multiple injuries in her years as a ballerina. She saw its health benefits in healing her body and mind. “When I started doing it, I thought ‘this is phenomenal.’” From her perspective, martial arts do not always have to signify aggression – the idea is to connect the heart, mind and body with the universal source of energy, or chi.

Also Read: Cupping Therapy: The different types, which to go for and where?

Tai chi involves drills with weapons (sword and spear) as well as bare hands, along with breathing and awareness exercises. It falls under the Wudang classification of Chinese martial arts that focus on one’s internal power – focusing the mind to control the body – rather than the hard or external styles popularised by the Shaolin monks of wuxia fame.

“The world will pull you in different directions but tai chi, according to Fung, “instils calmness and allows you to get back to the centre. Breathing in with open palms is symbolic of drawing energy from heaven and absorbing it from Earth.”

Yin and Yang
Tai chi chuan is believed to have originated more than 400 years ago during the Ming Dynasty as a discipline for Taoist monks to find inner peace. However, its conception has also been attributed to the famed ascetic Zhang Sanfeng, who was born in about 1270 and is said to have lived for more than 200 years. Legend has it that Zhang once witnessed an intense fight between a snake and a sparrow and was so impressed by each creature’s motions that he harmonised them to invent his own wing of martial arts.

Incorporating techniques from various fighting styles with the yin-yang dichotomy – the idea that everything in our lives is made up of opposing forces that synchronise to create a perfect whole – and drawing on the philosophy of Traditional Chinese Medicine, he devised mian chuan (cotton fist) that would evolve into modern-day tai chi. According to folklore, the monk, all of seven feet tall with the bones of a crane and the posture of a pine tree, remained undefeated throughout his exceptionally long life – with credit for the latter going to his mythical stature and/or his prowess in tai chi.

Moving beyond the Taoist fables and hermits who fled the cities to remote, rugged mountains to find peace, tai chi has travelled a long way. Practised in more than 150 countries and regions – from supermodel Gisele Bündchen and her NFL-star husband Tom Brady to Jackie Chan, Bruce Lee, Jet Li and the neighbourhood tai tais – the popularity and philosophy of tai chi resonates with some 100 million followers worldwide. UNESCO has officially recognised its international popularity after more than 10 years of applications and red tape, including it in its cultural heritage list.

Urban Longevity
The morning ritual of tai chi, yum cha and lots of laughter over mahjong could well be the reason why Hongkongers are the longest-living people on Earth. Beating other ‘blue zones’ (regions of great longevity) like Japan and Italy, local men in the city live up to an average of 81.3 years and women surpass them at 87.8 years.

To a passer-by, tai chi appears effortless. Gliding from one movement to the other emanates a zen-like calmness, but behind the gentle fluidity is a soft yet explosive, delicate yet robust presence that has proven scientific benefits in improving mental and cardiovascular health and relieving chronic pain, fibromyalgia, osteoporosis and fatigue. Advocates also cite that it reduces falls among the elderly and can even help to ease symptoms of Parkinson’s disease.

“Gliding from one movement to the other emanates a zen-like calmness, but behind the gentle fluidity is a soft yet explosive, delicate yet robust presence that has proven scientific benefits in improving mental and cardiovascular health and relieving chronic pain, fibromyalgia, osteoporosis and fatigue.”

Perhaps tai chi’s crowning achievement is, in Fung’s words, the ability to “change a person’s character, their disposition and bring out the kindness, gentleness in their persona”. Her advice is to practise it daily even if just for 10 minutes, since if performed intermittently the concentration required to reap tai chi’s many benefits fails to become second nature.

To someone observing from the side lines, the gentle circular movements might look vague and undefinable. As the balancing motion is akin to floating, it reveals little of the combative aspect of the art, but mastering the practice requires an intimate knowledge of martial skills, healing and the human body – its strengths and its weaknesses. Tai chi could well attract a new, younger audience and join the growing list of therapies like yoga and sound baths that allow you to be present in the moment, slow down and counter the stress of urban living.

Also Read: Health and wellness trends that will define 2022

(Text: Nikita Mishra)

Cough, aches and more: The TCM approach

Hong Kong is notorious for its high humidity, the blazing hot summers and high humidity can affect the body and cause dampness in the body to accumulate. To curb the this effect, using traditional Chinese medicinal herbs in brewing a home-made remedy to help drain dampness from the body will not only work wonders, but is very easy to do!

What is dampness?

Dampness is a term common to locals, referring to water retention in the body. In Traditional Chinese Medicine, dampness is an underlying factor that can lead to several other health conditions such as cough, phlegm, joint pains, digestive problems, loss of appetite, acne, and low energy, to name just a few. It is believed that dampness is cause by both external environment, such as the weather, food and drinks, as well as internal conditions – how our organs function.

How to prevent dampness accumulating in the body?

The best way to avoid dampness from accumulating in the body is to maintain a healthy lifestyle with a balanced diet and exercise.

It may be refreshing to quench your thirst with a cold beverage during the warmer weather, but it may also be the culprit to your respiratory, digestive and joint issues. TCM doctors believe that consuming too much raw and cold food, such as sushi and iced drinks affects the way the spleen functions.

Physical activities, on the other hand, keeps the spleen, kidney and lungs active, keeping the qi in your body to circulate better, improve fluid metabolism and encourages the dampness in the body to be released. If you aren’t keen on breaking a sweat, sunbathing, saunas and hot baths are also fun, viable options.

Also Read: Cupping Therapy: The different types, which to go for and where?

Ingredients that drain dampness in the body

However, if the dampness in the body is excessive enough to cause discomfort, illness and aches in the body, you might want to consider TCM herbs to drain dampness from the body. There are about 21 medicinal herbs that help relieve dampness in the body, here we’ve listed the most common found ingredients that you can easily prepare at home.

Dried Tangerine Peel

Dried Orange Peel helps regulate the qi and fortifies the spleen. It helps drain dampness, improves digestion, and reduces phlegm.

How to prepare it: Soak and rinse the dried orange peel in cold water. Then, add peels to boiling water until soft, and drink. The steam itself should be provide relief from headaches and make the room smell refreshing, while the beverage will help relieve cough and phlegm.

Licorice Root

Licorice Root is an ingredient used in Traditional Chinese Medicine, but can also be found in diet supplements too. It is praised for its anti-inflammatory properties that help relieve digestive and menopausal symptoms, as well as eliminating bacterial and viral infections from the body. It has been claimed that this medicinal root has been beneficial in preventing SARS and H1N1 influenza in some people.

How to prepare it: To a pot, add licorice root with a cup of water to brew. To relieve sore throat and cough, add a cinnamon stick and a slice of ginger. Licorice roots are naturally sweet, so there is no need to add sugar.

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Fu Ling (Poria)

Poria, known as Fu Ling is a type of fungus that serves great health benefits. It is used to promote fluid metabolism, dis-inhibit urination and relieve edema and digestive problems. It is can also improve qi in the spleen, improve appetite, and calms the spirit, which may benefit those suffering from insomnia or anxiety.

How to prepare it: Soak the Fu Ling in water overnight. Then, boil it in four cups of water on high heat for at least 30 minutes before cooling it down. Once cooled, blend it into a paste and add to the fu ling water it was boiled in. It can be combined with tangerine or orange peel for a sweeter taste and to complement the benefits of both ingredients. It can also be used in boiling soup.

Coix Seed (Coix Barley)

Coix seed, sometimes referred to coix barley, is known to have anti-allergic, anti-pyretic and detoxification properties, perfect for pollen allergy season, and to relieve digestion problems – including diarrhea, joint pains, even improving the skin’s complexion.

How to prepare it: Rinse and soak the coix seed in water for about an hour. Then boil in the same water for an hour. Add chrysanthemum flowers or honey for a sweeter taste. Alternatively, you can simply place the coix seed in a tea bag or tea sieve and sit them in boiling water.

Also Read: Tea Time – A comprehensive guide to China’s myriad brews

Genetic Testing: How your DNA impacts health and wellness

DNA testing is big business. When it comes to wellbeing, information is everything and this couldn’t be truer for the cells in your body. Those microscopic units of living matter shedding off inside your cheeks and in your saliva carry huge secrets to your entire genetic code – everything from which skincare will best suit you to details about your ancestry and your predisposition to life-threatening diseases. And if a harmful change in someone’s genetic makeup is discovered, then a targeted treatment plan for each individual can also be gleaned.

Given the power that lies within the genes – literally life and death in some cases – millions of people worldwide are opting to spit in a test tube to unravel every detail about their A, C, T and G strings. Getting the lowdown on your deoxyribonucleic acid is a fast-growing health trend.

Also Read: Stay Home, Stay Safe: Wellness tips to survive the isolation

What is Genetic Testing?

Easy, rapid and relatively affordable, genetic tests look for mutations in DNA and give a predictive score of disease risk by aggregating the contributions of the tiny chemical strands in thousands of genes. They can gauge susceptibility to a wide range of conditions such as asthma, type 2 diabetes, coronary artery disease and cancers of the breast, ovary and prostate.

Tests for specific sicknesses like breast and ovarian cancer linked to mutations in the BRCA-1 and BRCA-2 genes have been available in clinical settings for decades and are valuable tools in disease prevention. Yet, the recent avalanche of unregulated home DNA kits and a new generation of state-of-the-art private labs offering ‘direct-to-consumer’ predictive genetic testing are more problematic. They have been criticised for giving incomplete, uncontextualised information so people may end up with more anxiety than clarity.

DNA sequencing does not provide a clear-cut finding like a pregnancy test; it’s more akin to a weather report. For example, it might predict your lifetime risk of prostate cancer at 15-percent, which is marginally higher than the average risk of 12-percent. Is this score sufficiently concerning to prompt drastic action, or should the result be viewed with scepticism? Many people who sign up for a direct-to-consumer genome evaluation expect a precise ‘yes’ or ‘no’ on serious diseases and are ill-prepared for the ambiguity it may reveal.

Also Read: Health and wellness trends that will define 2022

Problem of Probability

The results of gene analysis may seem definitive – if there’s a gene mutation it increases the risk of disease; if there isn’t the risk is negated – but it is rarely that simple. It’s a matter of degrees, and the outcome of taking a predictive test can be profound. For example, since a mutation in the two BRCA genes signifies a 60-percent to 90-percent risk of breast cancer, a woman in receipt of this finding might opt for a preventive double mastectomy – remember the ‘Angelina Jolie effect’ – yet they may not have the full picture.
When you go to a doctor for a heart attack, stroke or cancer examination, the physician reviews your complete family history, takes your ethnicity into regard, scans for many unusual alterations of the gene, and then interprets your overall disease risk. Direct-to-consumer tests, on the other hand, only screen for a few of the common mutations of the gene and flash up your risk probability ratio. It’s an incomplete answer, and it might be a false negative.

Another issue is that while DNA stays the same, the research linking mutations to genes is in a constant state of flux, so much so that scientists find new information on a regular basis. There are still a lot of unknowns in the association of certain genetic variations with specific diseases. What’s seen as benign or harmless today might be considered dangerous tomorrow. And vice versa.
Case in point – a study by US molecular diagnostic company Myriad Genetics of 1.45 million patients who took hereditary cancer genetic tests from 2006 to 2016 found that the disease risk result of 60,000 people was reclassified over time. Many were downgraded to benign or likely benign, while some were upgraded to pathogenic or likely pathogenic – a rude shock for those who had assumed from an earlier test that they were going to live a fairly healthy life.

Also Read: Sound healing, explained

Dawn of Genome Medicine

Advocates of predictive genetic tests say that any information about your DNA is better than none at all. The argument is that since there is no potential health risk to spitting your saliva in order to uncover a plethora of usually accurate (though incomplete) information, then go ahead. The outcome may be weak now, but it proffers a greater good: the possibility of personalised medicine.

Precision medicine – looking at a person’s genes, environment and lifestyle in order to determine a personalised program of treatment that gives them the best chance of recovery – has been a hot topic for more than two decades. Gene scientists insist that with a genome map cancer can be treated with one’s own immune cells in the not-too-distant future. While curing cancer is certainly the icing on the cake, widespread DNA testing should be beneficial in all aspects of care. For starters, the vague markers used today – like a patient’s height and weight – could be replaced with much more detailed and targeted information. The end result would be more specific diagnoses and better medication choices with fewer side effects.

As vast datasets are accumulated by private genetic analysis labs and (regulated) DNA biobanks created for genetic research, the pace of medical innovation is mind boggling. Understanding how genes and environmental factors variously impact disease is a huge step towards making personalised medication a reality in the future.

(Text: Nikita Mishra)

Sound healing, explained

Every wellness aficionado has surely listened to the many tones of the singing crystal bowl during a sound bath. The modish wellness practice envelops you in other-worldly sounds to ignite bodily and spiritual healing through sonic vibration. Shutting out the voices in your head, the sounds of your surroundings and indeed throughout the cosmos, the therapist rubs a small mallet around the edge of instruments like bowls and gongs to produce meditative sounds as you lie on your back.

At some point, the bowls are placed on your body so it can absorb the gentle chimes and calming vibrations. Unlike a massage, this hour-long session of stillness doesn’t do anything for sore muscles, but it’s a moment of pure zen, lifting spirits, calming the mind and leaving you as invigorated as after – if you’ll excuse the pun – a sound night’s sleep. From trendy meditation studios to intimate spas and Kendall Jenner’s home, the ritual is all the rage, and while its reputation is more woo-woo than science, purists believe the healing goes much deeper than just those feel-good mental-health moments.

Vibrational Healing

Mona Choi, a sound healer at Balance Health in Central, says that sound work has been around “since the beginning of time”. Thanks to celebrity endorsements from the likes of Robert Downey Jr., the Kardashians and Charlize Theron, singing bowls are having a wellness moment, but indigenous tribes around Asia have used them for healing and shifting the body’s energies for centuries – though they probably didn’t take selfies during the session.

Holistic healing is said to ‘wash over you’ – hence the name ‘sound bath’ – with chimes, vibrations and different frequencies cocooning people in a deep state of meditation. Group classes focus on relaxation, while bespoke one-on-ones can be self-reflective, therapeutic journeys that work on chronic stress and anxiety.
“I weave sound frequencies from all distances and directions to create crescendos,” says Choi, a certified therapist with over 15 years of experience. “As the vibration enters your brainwaves, the effect is multi-layered, active and very positive. The experience allows you to detach, relax and essentially find space for a new level of harmony.”

Garden of Zen

Energy flows where attention goes, and for many, a sound-healing session acts as a way to flow awareness towards one single point in order to meditate – something similar to breathwork in yoga or chanting.

Hasanal Lythgoe-Zafrullah, founder of mental health and wellness clinic Mindish, says that the idea is not to be whisked away to another dimension but to get reconnected to oneself as a vibrating being in motion. “Many people think that meditation is about calming the mind or being in a particular space. No, it’s about being in the body, and the mind follows,” he opines.

“Some people are not able to meditate or reap any benefits because they’re too aware, too conscious in the moment. When you do that, you’re not really meditating anymore. From a therapeutic point of view, sound healing comes down to listening to vibrations; the voice work of a teacher slows everything around you and creates an empty space.”

Music & Voice

Whether Mozart or Motown, Bach or Bieber, music elicits a variety of reactions in our mind and body, impacting us in different ways, but on a basic level, all music is just organised sound. Sound healing aims for the same – deconstructing music into pure tuneful sound and allowing it to channel our emotions, anxieties and energies.

Dipping into her two decades of therapeutic experience, Mindish’s Head of Wellness Surj Bahra uses her voice – talking and singing – to induce relaxation in her sessions. She notes that the sound of the crystal bowls can sometimes be unfathomable or peculiar, but “the soothing voice of the therapist is a really powerful instrument in guiding clients to a calm state”.

Some attendees are so immersed in the soundscape that they feel as light as a floating cloud; others report feeling heavy, almost merging with the ground on which they lie – but almost everyone experiences a noticeable shift in spatial awareness.

Sound Science?

Sound healing carries a somewhat woo-woo reputation (it’s right up there with crystal healing), and the lack of regulations and proliferation of unqualified practitioners with lofty claims don’t help, but there is some science to back this ancient healing therapy.

A 2016 observational study on Tibetan singing bowls found that the practice helps to lower blood pressure, improve breathing and blood circulation, and relieve chronic aches and pains. Matching the frequencies of the singing bowls with your body is said to slow down the heart rate and helps the brain move from a beta-dominant or focused state to more relaxed, alpha-dominant frame of mind.

Don’t expect an instant cure-all, though. As Balance Health’s Choi says, “Clarity, pure consciousness and an end to your emotional problems are not a one-hour job, but even a single session can be a journey to enlightenment where your problems are clearly defined or understood differently.”
Everyone has a different experience in a sound bath, but for this novice, an hour-long session felt like my body was cleansed and bereft of all thought. It was an unusually profound, noise-less state of being – somewhere between hypnotherapy and a calm afternoon at the beach. If it weren’t for my characteristic scepticism, I might add that it felt like my chakras were aligned. Well, almost.

(Text: Nikita Mishra Photos: Mindish, Hong Kong)

Stay Home, Stay Safe: Wellness tips to survive the isolation

Let’s face it: it’s a grim start to the year.

From Omicron raging its ugly head, the tough social restrictions leaving little scope for things to do, to working from home, getting ‘positive’ or staying negative – more than two years into the pandemic, absolutely no one was ready to live in isolation or rethink their routines. But, here we are. Resettling into the new normal is frustrating, especially when the rest of the world seemed to have moved on, but for your own sanity, stay calm, find silver linings and start treating your wellness with a little TLC. Useful tips to make your isolation more bearable below:

1. Limit pandemic updates

It’s important to be informed and stay tuned to Covid-related news but watching the cases go up and down like the stock market, clicking on every distressing announcement can cause your anxiety to spike. Just leave the daily Covid number count on scientists and the government, you can’t do much about it anyway! Limit your screen time, or use it in different ways – live stream a fitness class, watch a movie (or 5!), FaceTime friends and family – take a break from the constant news and social media news loop.

Also Read: Eight books every entrepreneur must read

2. Take time to meditate – we know it’s hard, do it anyway!

For most people, the idea of sitting still in silence, concentrating in the moment, shutting down all thoughts – is a daunting idea. Luckily, there are all these amazing meditation and mindfulness apps with guided practice and ambient sounds to help you achieve that level of discipline, focus on breath work, reduce anxiety, stress and bring mental clarity during a crisis. Start with a very basic 3 minutes routine, take it up to 5 or ten in a week’s time – the body needs to get habituated first, and you can always build up from there.

3. Prioritise fitness

Gyms are shut and running outdoor mandates a mask – still, stick to your physical routine, at home or in the hills – the endorphins will only add positivity. Luckily Hong Kong being an archipelago means you’re never hop, skip or jump away from an island paradise (or four!). The weather is glorious to explore the hidden hiking trails in the city or go on one to catch the sunrise…

4. Cold showers and an eco-cuppa!

Hot showers are relaxing and all, but don’t skip on the natural benefits of a cold, cold rinse. A cold shower, even a short one, has proven benefits in enhancing circulation, releasing endorphins or the “happy” hormones and improving mood. In fact, naturopathic doctors often advise hydrotherapy, or cold showers to people suffering from clinical depression and anxiety – a rinse lasting even a couple of minutes at the end of your shower can alleviate your energy for the rest of the day.

Simple practices like knowing your morning dose of energy-guzzling cuppa Joe has been produced with utmost care, while improving the lives of 110,000 farmers and most importantly, protecting the environment is the affirmation you need to begin your day right. If the thought of stepping into crowded cafes gives you Covid-anxiety, indulge in a Nespresso – the Swiss giant which made disposable coffee capsules and accompanying machines all rage, not only makes premium coffee but also one of those true eco-warriors walking the talk, and fully committed to making its carbon footprint to zero. Their limited-edition ‘Master Origins Aged Sumatra’ achieved after 5 years of ageing, and the new ‘Master Origins Papua New Guinea’ are rare exotic flavours which will perk up even the gloomiest days. Give it a shot!

Also Read: Hong Kong’s best vegan and vegetarian restaurants

5. Indulge in aromatherapy

Scents like lavender, frankincense, or vetiver are immensely calming. We know the relaxing effects of lighting a candle – the flick of the match, the swaying of the wick and the mesmerising smell that fills the room… That perfect spa-like experience can be replicated at home, you just need the right (seasonally-appropriate) pick-me-up products that will spoil you with professional-level results. Turn off the lights, light the right scents and lay in bed watching Instagram Reels till 2 a.m.

Also Read: Do essential oils really work? Here’s the science

6. Cleansing Facial

Beauty is escapism at its finest. A facial is one of the best ways to relax and unwind, and just because spas are shut does not mean your skin can’t get the taste of some beloved pampering. While it’s perfectly possible to DIY a facial at home and feel like a queen, but sometimes your hands don’t do the trick – that’s when beauty gadgets which give professional spa-like cleansing come into the picture.

Nu Skin, a New York-based listed company which operates in over 50 countries has introduced the LOC Nu Skin Lumispa, a rechargeable, waterproof, cordless electric cleansing device that comes with different silicone heads and effectively cleanses and exfoliates all types of skin. On days when you do a full makeup, this two minutes routine is godsend – it leaves your skin squeaky clean, but not stripped of its natural moistures, buffed and silky smooth, and helps reduce the appearance of pores, fine lines with regular use. Whilst spas are shut and professional treatments cost thousands of dollars, your wallet will thank you for this gadget – affordable (in the long run), effective and convenient. And when you sit at night, watching Inventing Anna and take this device for a spin on your face, you’ll feel super fancy! 100%.

7. Plan a healthy escape

Long periods of isolation can test your relationships and state of mind. You can’t pour from an empty vessel and everyone needs a break, sometimes it’s okay to not be okay… So if you need a hike, a day by the beach, some down time at a neighbourhood cafe, gardening, baking, or simply taking a nap – you do you, normalise healthy breaks to refuel and recharge.

Also Read: Spring Skincare: Ultimate tips for the best glow this season

Cupping Therapy: The different types, which to go for and where?

When 23-times Olympic gold medallist Michael Phelps finished first at the 2016 Rio Olympics, global attention was drawn on the pepperoni-like rings on his back. While in the West, cupping is a wellness buzzword, flaunted by Hollywood biggies like Jennifer Anniston and Gwyneth Paltrow, in Asia we know that cupping is a centuries old Chinese therapy practiced under the Traditional Chinese Medicine (TCM) which uses localized pressure to promote healing and reduce pain in the body. Attributed for removing toxins, chronic pain, muscle tension, used in ancient days to treat lung conditions like bronchitis and pneumonia – cupping is a therapy worth the purple splotches!

Here’s what you need to know:

What is cupping?

traditional chinese medicine tcm cupping therapy what is it and where to go gafencu hong kong (4) — (Photo: Oriental Health)

Cupping is a form of traditional Chinese medicine that uses special glass cups that are warmed with flames to create a vacuum that applies suction to the targeted areas of the body. It is non-invasive and does not hurt.

What are the benefits of cupping?

Cupping is commonly used to treat muscle pain and promote blood circulation. Believed as a way to “create an exit for all toxins within the body to be released”, explains Dr. Michelle Zhang, Balance Health’s in-house TCM doctor. “The combination of suction can activate the self-healing power of the body”, she says.

In fact, recent research suggests that cupping affects the body’s own natural healing ability. According to Dr. Clara Chan of Oriental Health, “When the skin surface is stimulated by the suction of the cups, the body sends to activate its neuroendocrine-immune system — [the body’s regulatory network that consists of the nervous, endocrine and immune system], producing therapeutic effect from within.

Other benefits include:

Relieving muscle, back, shoulder and neck pain, including conditions such as fibromyalgia
Help treat chronic muscle pain and muscle injuries
Promote muscle relaxation and reduce anxiety
Detoxing organs, improve blood circulation and alleviate digestive problems, such as bloating, gastric reflux and constipation conditions.
Boost immunity and help relieve cold & flu
Help treat Bell’s palsy (a facial muscle weakness or paralysis)
Help reduce Acne

How does it work and feel?

For first time cupping patients, it may be difficult at first to feel comfortable lying faced down and shirtless while someone lights up a set of glass cups with flames then places them on your back. But the sensation is oddly comfortable. The heat is warm, and the suction is at first tight but you begin to feel the release of stagnant energy within.

Before the actual treatment, an initial survey of the patient’s lifestyle and observation of the his/her pulse, tongue and skin colour by the TCM doctor will provide a clearer understanding the patient’s condition. The therapy begins with “flash cupping”, a method that involves rapidly placing and removing the suction cups on different areas of the body. This helps reveal which areas of the body have the most blood stasis or dampness (water retention) which helps determine which areas to target. The cups are then left on for up to 10 minutes.

The different types of Cupping:

Besides flash cupping and dry cupping (described above), there is also wet cupping. The difference between wet cupping and dry cupping is that a tiny incision is made on the skin let out some blood — said to promote better blood circulation. The type of cupping and number of cups used, as well as positions varies from person to person, depending on their condition.

Various cupping tools can also be used though glass is most effective, while silicone can be used to target trickier areas such as the joints. Plastic cups, on the other hand are used manually which can be convenient for those who prefer to practice cupping on themselves.

What do the red marks mean?

After the treatment, patients will bare a series of bruised circles on their bodies. Although the marks can take a few days to disappear, they are painless. Of course, many will be curious to understand just what these markings mean.

The marks can appear in different shades from light to dark, indicating the level of dampness or stagnation within the body. The darker the mark, the higher the level of toxins and stagnant energy, while a paler shade indicates dampness or high levels of water retention, though pale purple marks can mean qi blood deficiency. Don’t hesitate to ask your TCM doctor if there is anything that you don’t undeerstand.

Who should avoid cupping?

traditional chinese medicine tcm cupping therapy what is it and where to go gafencu hong kong (2) — (Photo: Balance Health)

Pregnant women
People with underlying conditions such as cancer and severe chronic diseases, such as haemorrhage, tumours, or tuberculosis
People who have suffered a cardiac arrest in the last six months or have a history of strokes
People with bleeding disorders, blood clotting problems or who are anemic
People with skin conditions including including eczema and psoriasis and anyone with open wounds

How often can I go cupping?

For general pain management, Dr. Michelle Law of Vitality Center generally recommends 3-8 sessions on a weekly basis, though frequency and number of session depend on the severity of the problem. It is also not recommended to space sessions too close together, especially if the body is still bruised from a previous session. Allow the body to heal.

Where to go

Dr. Michelle Zhang at Balance Health
Price: HK800 Up /session
Where: Universal Trade Centre. (852) 2530 3315
For more information: balancehealth.com.hk

Dr. Clara Chan at Oriental Health
Price: HK1, 000 Up /session
Where: Universal Trade Centre. (852) 2537 1118
For more information: orientalhealth.com.hk

Dr. Michelle, Law Pui Man at Vitality Center
Price: HK1, 200 – HK$1, 300/session
Where: Li Dong Building, Central. (852) 3904 3369
For more information: vitalitycenter.com.hk

Hiking, Trail Running, Rock Climbing: The best shoes for all kinds of terrain

After a week of gloomy, rather Scandinavian weather, the sun is finally peeking bright and we’re hoping for a balmy weekend ahead. Setting off on the trails, or pounding the pavements – a strenuous outdoor activity keeping Covid restrictions and the right footwear mind, sounds like just the kind of endorphins we need.

Hiking, trail running or climbing gafencu definitive guide to choosing the right outdoor footwear (5) — (Photo: Hoka One One)

1. Getting the right size

Making sure you have the right size shoe to run or hike in is essential to keeping the feet healthy and comfortable. A common mistake people make is getting a size that matches the length of their feet. Professionals recommend getting shoes a half or full size up to give the toes a comfortable wiggle room, especially since the feet expands as we run. An easy way to tell if you’ve got the right size on is making sure you have a thumb size or two finger size gap from the shoes to your toes and your heel.

2. Choose your shoes according to your trail

Choosing a pair of hiking boots or trail running shoes depends on your objective and trail. A few things to consider: the distance, the terrain and how heavy the load on your back will be. This will determine the right type of footwear for your trail. For example, hiking boots typically have durable outers, rigid soles and high cuts to provide support to the ankles, while also protecting the toes and soles of the feet on rough and rocky terrain in case you trip or slip. On the other hand, casual day hikes or paved paths don’t need high durability and would be a more comfortable experience in lighter shoes made with breathable and flexible material for optimum comfort.

Hiking, trail running or climbing gafencu definitive guide to choosing the right outdoor footwear (6) — (Photo: Salomon)

3. Consider how much support or protection you will need

If you are ambitious about tackling challenging slopes, trekking upstream or climbing over rocky terrain, it is crucial to consider how much support, protection and flexibility you will need on your adventure. For easy to moderate flat surfaced hikes, a pair of lightweight, low-cut trail running shoes will offer more flexibility in movement because of its light and springy build. Meanwhile high-cut hiking boots are best fit to serve those trekking unstable trails with loose rocks; they provide good grip and support on the soles and around the ankles, especially for those who are prone to ankle injuries and need the extra support.

4. How heavy is your backpack?

Another thing to consider before picking out a pair of shoes for your adventure is to consider the weight of your load or backpack. With camping becoming a popular hobby for many Hongkongers, particularly for photography enthusiasts, hiking uphill with a full gear can be cumbersome and take a toll on your soles for supporting a lot of the heavy lifting. In this case, hiking shoes (not boots), which are a cross between hiking boots and trail running shoes, provide the lightness and flexibility of trail running shoes while adding stiffer and thicker soles for more comfort and protection.

Hiking, trail running or climbing gafencu definitive guide to choosing the right outdoor footwear (4) — (Photo: Hoka One One)

5. Waterproof is not always best

Contrary to what most people believe, waterproof shoes aren’t necessarily always best for hiking – depending on where you’re going. We say this if you are going on long hikes, your feet are likely to expand and sweat. Breathable materials – preferably mesh – will allow air to flow out through the material, keeping the feet cool and comfortable. However, if you are hiking in water or canyoning, waterproof shoes that have shallow lugs (keeping close contact to the ground) with good grip and flexible material will ensure your feet and you safe and protected.

Also Read: Essential camping gadgets to level-up your next outdoor experience

What to Get

For day hikes and mostly flat surfaces:

Salomon X Ultra 3 Mid GTX: Pros: Built like trail running shoes but with added ankle support and toe protection, stable chassis and lug design as well as a comfortable X Ultra lightweight construction.

La Sportiva’s Nucleo High II GTX: Light, flexible, but impressiely durable and protective with mid-height design and good traction for rocky and muddy trails. It is suitable for day hiking and easy back packing trips. Not only is it waterproof, it lets the air inside exit through the top and bottom thanks to its web-like mesh design along the sides.

For trail running or climbing:

Hoka One One Speedgoat 4: Plush cushioning with grippy and comfortable soles and is extremely lightweight but soles wear down easily.

La Sportiva TX4: Categorised as Approach Shoes, this pair allows its wearers to move fast while trekking lightly and flexibly yet still offer a comfortable and supportive construction for challenging trails or for rock climbing.

For backpacking and uneven terrain:

Salomon Quest 4 GTX: Provides great ankle support and protection, and has durable upper, cushioning and protective underfoot that keeps the feet comfortably supported and safe from rough terrain.

La Sportiva Spire GTX: Sturdy and with good stiffness and thick midsoles that protects the feet from rocky trails. Has good grip built for long hikes and for climbing objectives.

Scarpa Zodiac Plus GTX: Durable for backpacking over rough terrain, but is still reasonably light (2lbs) and pretty flexible. Can provide enough comfort to cover ground for days while keeping the feet and protected in rocky, snowy or wet conditions.

Also Read: Catch the most beautiful sunrise on these Hong Kong hikes

Adaptogens are everywhere! All you need to know about these secret herbs

What do matcha drinks, ’shroom shakes, coconut butter, ashwagandha powder and ginseng root juice have in common? Besides dominating your social feed, they are all adaptogens – and given the whirlwind start to 2022 and the never-abating pandemic disruptions we could use some of their calming magic.

What are adaptogens?

Broadly speaking, adaptogens are non-toxic herbs, mushrooms or plant extracts that help calm you down or perk up, depending on the ones you use. Whilst they are now surging in Western wellness concepts, Ayurvedic and traditional Chinese medicine have used them in potion, powder and topical form for centuries and their healing powers are well established in these cultures. Hong Kong-based Functional Health Medicine Coach Shuchita Singh, who practices with the Integrated Medicine Institute, advocates their use “for anyone who is overwhelmed, over-tired and over-worked. The easiest way to understand them, is that they help your body adapt to the daily stressors of life.”

Whether boosting the body internally or externally, they act non-specifically – meaning they don’t target a particular issue or an organ but tweak the overall hormonal production and physiological responses to ensure an optimal functioning, both physically and mentally.

Sounds like magic. But is it really? The adaptogen market is booming, but these invisible shields are largely an evidence-free industry, and there is debate among proponents about which substances can even be considered adaptogens. Is there a veneer of science to this stress-fixing fad?

Also Read: Do essential oils really work? Here’s what science says…

How do Adaptogens Work?

Naturally, these must be safe and non-toxic. Adaptogens work to support the adrenal glands, allowing the cells to eliminate toxins and use oxygen more efficiently, while targeting the body’s immune and stress responses to create a fine balance. Balance is the key here.

What makes these super herbs and substances intriguing is the way they function: unlike medicines such as Panadol, where dosage spurs action, adaptogens are more like thermostats, sensing whether the room needs cooling or warming, and adapting to work accordingly. Most of them are bi-directional and can move energies both ways. Ashwagandha, for example, can slow you down to help unwind at the end of the day or give a boost of energy in the morning. They fit the needs of your body, bringing balance and targeting hormonal, stress and immunity-related complications.

Adaptogen A-Z: The most common ones in the market

Each adaptogen functions in a different way. Here are the ones buzzing in wellness circles:

Ashwagandha – The hallmark “royal herb”, the most potent of the lot, is known for its restorative benefits. In 2016, this hugely popular Ayurvedic supplement raked in a massive US$10 million globally at natural health stores. Exact sales (which could be much higher) are hard to gauge given that the herb is sold in combination with other supplements, too.

Chaga – Packed with antioxidants, traditional Chinese medicine has propagated its use to slow the growth of cancerous tumours and control diabetes for centuries. Brewed in tea, the “king of medicinal mushrooms” is low in calories, loaded with essential minerals, and boasts a vast amount of antioxidants.

Lion’s mane – Proponents of Chinese medicine cite the beneficial effects of this white, shaggy mushroom in reducing inflammation, ulcers, anxiety and depression. It has also been linked to enhancing brain function and guarding against memory loss and dementia.

Cordyceps – Found in the Himalayan plateau, this powerful immune-boosting fungus balances hormones, prevents fatigue and activates energy production at the cellular level, making it an ideal supplement for athletes in endurance training.

Reishi – This multitasking mushroom is praised for its ability to regulate cortisol levels, lessen fatigue, improve sleep and provide liver support, all of which promote healthy skin. Excellent for heart health, it also counteracts high cholesterol and high blood pressure.

Maca – A cruciferous vegetable related to broccoli, cauliflower and cabbage, this Peruvian root has been popped both as food and medicine for thousands of years. A natural remedy for low libido and infertility, it is loaded with fiber, amino acids and vitamins.

Shatavari – A species of asparagus that aids against many ailments, its powder has been used in India for more than 3,000 years to treat female reproductive issues, including symptoms of menopause and polycystic ovary syndrome (PCOS).

Shilajit – Hailed in Ayurveda as the “conqueror of mountains and destroyer of weakness”, this resin from rocks in the Himalayas contains fulvic acid and 84 other minerals. Among other benefits, it perks up the sex drive.

Also Read: Still coping with holiday weight gain? Here’s how to enjoy the food minus the guilt

But are they Backed by Science?

Adaptogens are a rapidly growing sector of the US$4 trillion global wellness industry, it’s easy to see why they are so appealing to the modern world’s drained, stressed-out populations, but the science on most of these is inconclusive.
The American Board of Obesity Medicine has studied the effects of ashwagandha and ginseng in animals and found them to “reduce anxiety, cortisol levels and overall inflammation”. Liquorice root, another popular adaptogen, effectively cut down body fat in a small group of test patients. However, most of these clinical studies have been done on animals, not humans. And while medicinal benefits have been documented over centuries of practice in Asia, and recent research is compelling, it is still not definitive, compliant with global clinical trial standards or even peer reviewed.

Used in Supplements to Skincare

Adaptogen skincare What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu — (Photo courtesy of Pretti5)

Like with most trendy foods, adaptogens have found their way into beauty. Hong Kong-based natural skincare brand Botanic Pretti5’s founder Dorothy Chau attests to their benefits. “They are powerful tools against bacterial and fungal infections. Ginger root extract and liquorice have shown tremendous repair at the cellular level. All our products are based on these potent, efficacious herbs and the results, especially for sensitive skin, are brilliant.”

While interest is ballooning, they are all rage at the moment but herbal remedies and supplements should be treated with caution. Unregulated by the US Food and Drug Administration or any other credible government health body, adaptogens can be a breeding ground for misuse and abuse. “They are wonderful additions to any stress-reduction tool kit, but don’t see them as a panacea or a cure-all. They certainly won’t make up for a lifestyle high in inflammatory factors like poor sleep, insufficient nutrition and lack of exercise”, says Shuchita Singh. Surely, they’ve gone mainstream but at the end of the day, adaptogens are still… well, supplements.

(Text: Nikita Mishra)

Also Read: What’s Veganuary? Here’s what going plants-based for a month will do for your body

Health and wellness trends that will define 2022

Health is wealth – one thing that was made abundantly clear in the last two years of the pandemic. Even though Hong Kong is once again plagued by social restrictions, and the looming threat of the fifth wave is hovering, we’re cautiously optimistic that 2022 will be a good one. Like most people if you’ve decided to make health and wellness a priority, you’ll find that the trends for the year ahead are way more substantial than faddy (teatoxes and golden latte, we’re talking to you!), in fact they’re rather sensible, and sustainable. Try one, two…or all of them. New you, indeed.

Adaptogens

Herbs, plant extracts or mushrooms, adaptogens are natural, non-toxic substances which are having a moment right now. Broadly speaking, these herbal derivatives (eg: reishi, ginseng, tulsi, schisandra or ashwagandha for example) help calm you down or perk up, depending on the ones you use. Whilst they are now surging in Western wellness concepts, Ayurvedic and traditional Chinese medicine have used them in potion, powder and topical form for centuries and their healing powers are well established in these cultures. Whether boosting the body internally or externally, they act non-specifically – meaning they don’t target a particular issue or an organ but tweak hormonal production and physiological responses to stress to ensure you are functioning at your optimal best physically and mentally.

Zero Damage Beauty

Our approach to beauty has drastically changed. The pandemic mostly relegated the need for make-up and forced us to invest more in our skincare regime. No wonder, skinimalism or the welcome concept of minimal beauty looks where the real skin — texture, pores, blemishes, discoloration, and all — shone through was a raging trend in 2021 and still continues to dominate our lives. Investing in clean, green, sustainable skincare which adjusts the texture and function and the environmental impact on the skin, is the calling of 2022. Skin Need, Christal Leung’s independent skincare brand with its range of vegan potions for all skin types ticks all the right boxes for zero damage beauty.

Also Read: Less is More – Skin Need Founder Christal Leung on the Chemistry of Beauty

In the era of selling eternal youth, there is something refreshing about owing up your natural, healthy skin and standing up to the US$52 billion anti-ageing industry. Committed to enhancing your inherent beauty, is Australian skincare veteran, Aesop. Their Healthy Skin campaign is all about taking the time and space to allow the lasting gratification delivered by high-quality products to set in, and show tangible results. It’s Triple C Facial Balancing Gel is an ideal vitamins B and C formula for Hong Kong’s hot and humid weather – used regularly, the green tea extract, chamomile and witch hazel are intensely nourishing, smoothening and mattifying for the skin.

Exercise Drives Happiness

Most of us don’t care for a bikini body any more, because let’s face it – who is going on a vacation anymore? But, Covid-19 has forced us to take a more holistic approach to health. And, waiting for the world to fix itself starts with wanting to fix our own health and fitness routines. Two years into the pandemic, constant closures of gyms and fitness centers is no longer an acceptable excuse to skip your exercise regimen. Most personal trainers and gyms are now charging for hybrid membership – almost all have become veterans in running virtual classes with minimal or no equipment. If outdoor exercises, trail runs or hikes is more your thing, then go for it – remember, those Christmas calories won’t burn themselves, exercise is where the mat is!

At-home Beauty Tools and Facial Devices

Another big trend this year is the infusion of technology in skincare, from virtual try-ons (eg: the Sephora app which lets you try makeup and check how it looks before actually buying) to smart beauty devices which analyse your skin in real time and update with solutions, to at-home lasers – The LYMA Laser, for example – the pocket-size beauty launch of our generation – beauty is no longer dependent on treatments and facials which follow the Covid-clock. Big shout-out to this medical-grade laser which gives incredibly smooth, even complexion without any of the downtime, pain, or side effects of a professional laser treatment (severe redness and irritation) and also for being the first safe laser for dark skin. Whilst most micro-needling treatments risk scarring for darker complexions, LYMA on the other hand is completely safe and effective in dealing with fine lines, acne marks and a ton of other blemishes for all skin types.

Also Read: Make mental health a priority with these highly rated podcasts

DNA Testing To Find Health Risks

Big things come in small packages – couldn’t be truer for the cells in your body. Those tiny things shedding off inside your cheeks and saliva carry big secrets to your entire genetic code. The strings of As, Cs, Ts and Gs can reveal a gamut of information – your predisposition to life-threatening diseases, gene mutations, the location of your ancestors, which targeted treatment will help incase of cancer and things among other details.

It might sound like a lot of medical information to process, but in the genomic age getting an in-depth analysis of your DNA to prevent health risks is the 2022 way of living. And we’re all for it! CircleDNA , the Hong Kong-based company started in 2014, is a great starting point to gather all risk assessments, detect disease history, and get a personalized prevention plan.

Also Read: Pledged to eat healthy in the new year? Here’s what a month of eating clean will do for your body

What’s Veganuary? Here’s how going plant-based for a month will improve your health

Pledged to eat healthy in the new year?

Well, vegan burgers are no longer a dull sermon enticing only the 5% vegetarians on the planet… Over the last few years, the rise and the reputation of veganism has sky-rocketed. It’s no longer a case of a few evangelical legume-lovers ordering a chickpea salad at Pret A Manger, the diet concept of Veganuary – an annual online resolution for meat-lovers to avoid animal flesh for one month, is soaring in popularity. Keep scrolling for all the details on how to kickstart a month of healthy eating…

Move over Dry January and the Whole30 refined-food elimination diet. Veganuary is here to encourage us to eat cleaner and help the planet one plant-based meat substitute at a time. More than half a million people around the world pledged themselves to a month-long plant-based diet last January – double the number who dipped their toes in Veganuary 2019, and excluding countless others who didn’t declare their intentions on the internet.

How did the campaign start?
The campaign was born in the United Kingdom over a bottle of wine shared by Jane Land and Matthew Glover, a couple who had found each other on a vegan dating site, and in just seven years it has attracted celebrity advocates like Billie Eilish, Elliot Page and Alicia Silverstone. Last year Natalie Portman asked her 5.9 million Instagram followers to join the movement and “fight climate chaos with your fork”.

Meat, milk and egg production accounts for almost 15-percent of global greenhouse gas emissions, but those choosing to reduce the amount of animal products in their diet for planetary, ethical or personal health reasons can take heart in the changing landscape. In 2020, vegan meat substitutes claimed a whopping US$1.4 billion market share in the United States. As we digest the prospect of a new, cleaner lifestyle, let’s consider what good a month of plant-based eating could do for our bodies.

Also Read: Hong Kong’s best vegan and vegetarian restaurants

Plant Eating Benefits

Within 3-4 days: Digestion and gut health will begin to improve. With increased amounts of fibre and water in your system from all those fruits and green vegetables, bowel movements will become more regular.

Within 7 days: Blood sugars dip almost from the get-go, and as you banish processed foods, energy levels enjoy a noticeable boost. A well-balanced plant-based diet is high in vitamins, minerals and fibre, has zero cholesterol, and is generally much lower in saturated fats (avoid palm and coconut oils if heart health is your priority). Several studies have shown that levels of LDL ¬– low-density lipoproteins, a.k.a. bad cholesterol ¬– improve over one or two weeks of total immersion in clean, plant-based eating.

Over 2-3 weeks: You begin to drop pressure and pounds. According to medical research, a single week of sticking to whole foods – fruit and veg – and a diet low in salt and processed foods can reduce high blood pressure by 10mmHg. Another impressive feat of going vegan is that your taste buds become more receptive to the natural flavours of food.

Over 3-4 weeks: The cleaner you eat, the clearer and brighter your complexion becomes. Research has proven that adult acne miraculously disappears in less than a month of cutting out the hormones and steroids found in dairy products from your diet. Dropping dairy also calms skin inflammation and shrinks cystic pimples.

Also Read: Hong Kong’s best vegan and vegetarian restaurants

Moving Over Meat

The benefits of a meat-free existence are compelling, and the realisation, spurred by an increasingly eco-enlightened mainstream media, is accounting for a rapid change in eating habits. In the US in 2020, plant-based food retail sales grew at 27-percent compared with a total retail food market increase of 15-percent. Every month, we witness the mega launch of a meatless meat product or a buzzy new line of dairy alternatives. Shopping, social life and dining out for vegans, even in a city of carnivores like Hong Kong, is now far less challenging.

Eschewing meat and dairy seems sensible after December’s indulgences, but is a January of clean living going to deliver lasting benefits? “While we are definitely seeing a shift in dietary habits over the years, switching to a plant-based diet has to be long-term and sustainable for you to see any health benefits,” says Shirley Kwok, founder of online concept store KIRR (Keeping it Real and Raw). “[Veganism] is more than just a diet du jour; it’s a lifestyle and a mindset change.”

Also Read: Salad Daze: Do’s and Dont’s of veganism

While there is no doubt that the meat (beef in particular) industry negatively impacts greenhouse gas emissions and thus the planet, questions have been raised about the greenness of the vegan diet, and whether our quest for better health has gone too extreme?

“Not everyone benefits from dropping meat and dairy,” says Hong Kong-based holistic health coach Mayuri Punjabi. “Long-term veganism can leave the body severely deficient in proteins and amino acids. I did a three-month plant-based diet challenge with my brother and we both had drastically different results. While I had hair loss, patchy skin and bloating, my brother saw dramatic health benefits. Before blindly following a fad, you should know if the trend suits your bio-individual needs.”

For Health’s Sake

While high rates of obesity, diabetes and heart disease – largely driven by the quantity and quality of food we consume – are of grave concern, doctors have warned that cherry-picking nutritional research to make a case for veganism can result in the depletion of essential vitamins like D and B12 (found in animal products), amino acids responsible for brain and heart health, and vital minerals such as calcium, iron, zinc and iodine.

Your body can store minerals and vitamins for almost a year, so transitioning to a vegan diet might not initially result in deficiencies. If you plan on ditching diary, meat and fish for good, though, you may need to turn to supplements. Count your macros, and arm yourself with the knowledge to plug any nutritional gaps. Bacon doesn’t have to be the only measure of happiness, of course, but remember that turning around your health and the planet’s ills takes a lot more than cutting out cheese and salami.

Also Read: Premium healthy meal plans that deliver right to your door step

(Text: Nikita Mishra)