Healthy Lung Month - Breathing Your Way to Better Health

See if you can guess what it is that you do about 20 times a minute, and 20,000 to 30,000 times a day? 

If you’re still trying to figure it out, we’re talking about BREATHING! Unless you’re suffering from congestion, asthma, or a particular condition that inhibits normal breathing, most likely, you don’t think much about the act of breathing. 

Why is Breathing So Important? 

Whether you’re a student, working professional, or parent overwhelmed by the stresses of daily life, an active individual with a rigorous exercise regimen, a victim of bodily aches and pains, or simply want to improve your overall health, breathing properly can help alleviate a host of ailments, and drastically improve your well-being!

The benefits of breathing are well documented. However, our sedentary lifestyle has put much stress on the muscles and ligaments supporting our diaphragm, and contributed to tension and symptoms such as spasms, side stitches, numbness, and sharp pains. 

Besides the stress we accumulate in our body and mind over time, the quick pace of modern life has conditioned us to breathing with our chest - taking quick, shallow breaths that are the very opposite of productive, healthful breathing.

8 Benefits of Proper Breathing

By learning some simple breathing techniques and taking the time to breathe properly, you’ll soon be convincing your friends and family of the importance and benefits of deep breathing, which include:

  1. Lower levels of anxiety and stress

  2. Boost in energy and mood 

  3. Improved blood flow and circulation

  4. Reduced muscle tension and pains

  5. Better digestion and bowel movement

  6. Greater concentration and focus

  7. “Slowing” of aging

  8. Relaxation of the body and mind

How to Breathe Optimally?

If you want to reap any or all of the benefits from deep breathing, begin by following these simple steps:

The Inhale

First, find a comfortable place to lie on your back, or simply stand tall with your chest open. Place one hand on your chest and another on your stomach. Then, when you’re ready, take a deep breath in through your nostrils. There are several reasons why you’ll want to breathe through your nostrils. Not only do your nose hairs slow and filter the air entering your body, breathing through your nostrils warms the air and gives you more control over your breath.

Now, as you’re taking that deep breath, notice the movement of your stomach and chest. Ideally, your stomach should push outward, followed by a slight rise in your chest. 

The Exhale

Exhaling is just as important as inhaling that breath of oxygen. Again, you want your stomach to push out first. But, when you exhale, do so through your mouth. As you are exhaling, unwanted toxins are expelled from your body. So empty your breath fully to allow yourself to fill up with fresh oxygen when you take the next inhale. 

Repeat the process for 10 minutes or so. If you feel dizzy or lightheaded, give yourself a moment to recover. As easy as it sounds, you may need time and regular practice to get accustomed to taking deep breaths and reaping its many benefits. 

Deep Relaxation

What’s happening when you breathe deeply is activating your body’s natural relaxation response. Ever wonder why getting regular massages is so beneficial for your health and well-being? The answer lies in the very fact that massages can send your body and mind into the deep, relaxed state much like deep breathing does. Just imagine the combined effects of getting a massage and learning to breathe deeply!

The benefits of deep breathing are so numerous and applicable. So, take a few moments in your day to breathe yourself to better health! 

Need some help getting started? Join us at Futureproof Wellness for free meditation Monday mornings or check out our massage offerings that help stimulate better breathing and relaxation!


Welcome the Fall Season with 5 Rituals

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With the arrival of the Fall equinox, the autumn season has officially begun! 

Besides some leaf peeping, apple picking, and getting a cup of Starbuck’s Pumpkin Spice Latte, it’s also the perfect time to reflect on the past, make changes in your life, and most of all, reconnect with your inner self, others, and the natural world. 

Here are some rituals to help you get you started:

1. Sense

Tune into your senses and discover what each reveals. As you take in a breath of the fresh morning air or listen to the stillness of night, what do you smell or hear? Look around at the changing colors, what do you see and feel? Let your senses guide you to greater awareness of your surroundings and allow new seeds to be planted in your mind that can in time grow and flourish. 

2. Reflect

Reflect on your challenges and triumphs in the past year. Think about what you learned from each experience and how you can apply your newfound awareness to cultivating a better, more conscious and positive self. Recognize the futility of negative emotions or thoughts, and rid habits that hold you back from living the life you want. 

3. Appreciate

Think about those individuals who have been by your side in the good times and the bad. Act on your feelings of appreciation and show your gratitude for their love and support. Let them know that they are important in your life and how much you value their companionship. A genuine ‘thank you’ can go a long way.

4. Walk

Now that the heat has died down, take a stroll in your neighborhood or a nice hike along nature’s trail. As you walk, free your mind from daily distractions and take in the sounds and sights around you - the whistling of the trees and everything that coexists. Feel the earth beneath your soles. Allow your body to guide you naturally forward and toward finding inner peace. 

5. Give

Fall is a time for harvesting, but it is also a time for giving. Whether it’s helping a neighbor, friend, or a complete stranger, you will find that in giving to others, you will feel more fulfilled, purposeful, and mentally stimulated. Show generosity and inspire others to act in kindness. 

Sense, reflect, appreciate, walk, and give. By taking these simple steps and becoming aware of your connection to the outer world, you will become more attuned to your inner self, discover what you truly want, and improve your overall well-being. 

Got a moment? Stop by Futureproof Wellness for some FREE sample tea tasting as we welcome the Fall season, and maybe share some of your fall rituals with us!


Meditation for Your Body and Mind - Backed by Science

The idea of meditating usually elicits quite polar responses from people. You have either tried it, learned about its powerful effects, and have made the practice a regular part of your life, or you’re a skeptic. 

If you fall into the category of believers, let this be an affirmation that meditation is worth your every effort and time. If you fall into the latter group, doubt no more. Whatever visions meditation conjures up - crystal balls, hypnosis, hippies, the supernatural - cast them aside. Discover for yourself science-backed ways that meditation can help your body and mind!

The demands of modern life triggers our stress response. Over time, commuting to and fro work, caring for loved ones, and other responsibilities, take a toll on our psychological and physiological states. To help us deal with triggers and threats, our body naturally releases adrenaline and cortisol as a natural stress response, regulating our heart rate, blood sugar, and so forth. However, when stressors are always present, our body becomes overexposed to these stress hormones that send us into overdrive. 

But the good news is there are ways to help regain our equilibrium without relying on medication. In fact, a growing body of research points to the effectiveness of meditation in bringing us back to a state of restful alertness, during which the body can regulate its many processes and self-heal. Find out how! 

Less Anxiety, Stress, and Headaches

When you meditate regularly, you are inducing your body and mind to enter a state of deep rest. When in deep rest, your brain releases neurotransmitters like dopamine and GABA that regulate your mood and bring your over-activated neurons back to normal functioning. The result? Reduced stress and related symptoms.

Better Sleep  

Are you exhausted when bedtime rolls around but find that your mind is still racing? An alternative to sleeping pills is meditation, which can help with insomnia by triggering the release of serotonin. This happy chemical in turn calms and induces the production of alpha and theta brain waves associated with deep relaxation, and helps us get the quality sleep we need to reboot.

Increased Concentration & Memory

In the high-paced world, multi-tasking has become synonymous with efficiency. Truth be told, juggling multiple tasks simultaneously is counterproductive more often than not, making it impossible to concentrate on a task at hand. Studies reveal that meditation is associated with the expansion of regions of the brain related to attention. Not only are people who undergo meditation training are able to focus on tasks for longer periods of time, they also have better working memory.

Whether you’re hoping to reduce stress, get better sleep, find greater focus, or simply improve your overall well-being, why not give meditation a try if you haven’t already? All it takes is setting aside a tiny fraction of your time to tend to nothing else but yourself. After all, how can you take care of anything or anyone else if you aren’t in your best condition? 

By working on connecting to the present moment -- making meditation a part of your daily or weekly routine just like eating breakfast, exercising, or reading the news -- you will soon see the benefits yourself!

Have trouble meditating on your own? Join us at Futureproof Wellness for Meditation Mondays, where you’ll be guided through this rewarding practice.

Benefits of Kombucha - A Tea You’ve Got to Try

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The popularity of Kombucha is rising but what is it exactly and what are the potential benefits of this drink?

Kombucha has been around for thousands of years. It is basically made by introducing a SCOBY (symbiotic colony of bacteria and yeast) into tea and fermented, much like yogurt. The result? A fizzy tea with flavors that vary from sweet to tangy depending on the type of fruit, herbs, or spices added to the black or green tea.  

So what are the benefits of Kombucha?

Powerful Antioxidants

Tea, particularly green tea, hails as one of the healthiest beverages on our planet because it contains polyphenols packed with antioxidants that combat cell damage and reduce inflammation in our bodies. From boosting brain health, protecting against Type 2 diabetes, to reducing cholesterol levels linked to heart disease, green tea is so good for our health that it’s got people raving. And since many kombuchas are made with green tea, it boasts the same benefits! 

Rich in Probiotics

Like yogurt, kimchi, and other fermented foods, kombucha is fermented with beneficial bacteria, and are thus rich in probiotics that have been found to help improve our gut and digestive health. If eating yogurt or taking probiotic supplements leaves you feeling bloated or constipated, perhaps give kombucha a try! Aside from easing irritable bowel syndrome, reducing the risk of developing ulcers, bladder cancer, and other gastrointestinal problems, kombucha can also strengthen your immune system given that more and more research are finding connections between digestive health and stronger immunity.

Healthy Vitamins 

While kombucha’s vitamin levels pale in comparison with B12 supplements or Vitamin C pills you can down in seconds, drinking kombucha is a natural and enjoyable way to absorb these nutrients essential for your body. Unlike most dietary sources of Vitamin B12, which derive from foods such as meat, milk, eggs, and fish, kombucha offers a plant-derived source of the vitamin. Plus, there is evidence showing that kombucha contains more levels of Vitamin C than some orange juice you buy at the store. 

Ready to Give Kombucha a Try?

You can try making your own kombucha at home. But rather than waiting for the fermentation process to take place or dealing with the complications of DIY, look for fresh, organic Kombucha on Tap right here at Futureproof Wellness in Diamond Bar! 

With so many potential benefits, there’s good reason kombucha is no longer a drink for foodies and health enthusiasts only!

Bottle organic juices and freshly brewed tea also available.


3 Things Money Can't Buy This Labor Day

You’ve worked hard and have been waiting all year long for the best deals and discounts this Labor Day weekend - a pair of shoes you set eyes on months ago, a new coffee maker to add to your kitchen, furniture for your patio, or whatever it may be that suits your fancy. 

While it is indeed a good time to scour the internet for sale items and indulge yourself, the gratification that comes from fulfilling these worldly desires is nothing compared to that which is derived from things money can’t buy. 


TIME

As morbid as it sounds, our lives start counting down from the second we enter this world. Every minute that passes is time that can’t be rewound. Regardless of how great one’s fortunes, time is not something that can be bought back. The fact is, there are only so many hours in a day, so many days in a week, and so many years during each person’s lifetime. 

Not only is it important for us to recognize that the amount of time we have is finite, it is also important that we spend our time wisely on things that matter -- experiencing, learning, and living each moment to the fullest extent. By doing so, we can most definitely find greater satisfaction and fulfillment. So, think about what’s most valuable to you and use your precious time on something meaningful today! 


HEALTH

While advancements in science, medicine, and technology have certainly contributed to the average human lifespan and quality of life, it would be foolish to think that money can buy back our natural health. Once your natural health is gone, there is little than can be done to recover it fully from years of neglect. 

Rather than relying on medications or invasive procedures to cure yourself of diseases or pain down the road, why not take preventive measures to prolong your mental and physical health? There are plenty of ways to invest in your overall well-being -- from maintaining a healthy diet and regularly exercising to developing a work-life balance, getting enough sleep, and meditating. What better time to start taking care of your health than now? 


FRIENDS AND FAMILY

Having money attracts people, but it can’t buy true and lasting friendships or relationships. With so many things to juggle in life, friends and family tend to take a back seat. Before you know it, your social relationships have dwindled in quantity and quality. Research reveals that this loss is both social and physiological. Not only do strong social ties contribute to your mental and emotional well-being, they also correlate with increased longevity, better immune systems, and reduced risks of heart disease.

However busy life is, take time today -- or any day -- to reach out to those who matter to you. Pick up the phone, or better yet, spend some quality time together over tea and a good massage. Cultivate your relationships for the sake of your loved ones, and yours.

Make an Appointment→

Sitting Sabotages Your Well-being. Let's Fix That.

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It’s no secret that sitting down is a huge part of everyday life in the modern era. Most people will spend a majority of their day in a sedentary position, either lying down or seated, where they aren’t moving much. Over time, this causes the muscles that support healthy posture to experience atrophy and begin to degrade from lack of engagement. Furthermore, when we sit for long periods of time, the body will naturally dump weight into the low back and the shoulders will tend to round and cave inwards towards our chest. This is one of the biggest reasons why people in the present day experience so much tension in their neck, shoulders, and lower back.

So, let’s talk about how we can alleviate some of that. We’ll need a number of things to get ourselves strong and tall again:

  • Strengthening Exercises: Focus on the following muscle groups to help fix your posture and position the spine in a healthy alignment.

    • Abdominals: Strong abs will help to support the lower back and counteract the weight and tension that drops into the area. Abs that are powerful and properly engaged will help open the lower back and reduce over-arching in the lumbar spine.

    • Mid-Back, Shoulders, and Latissimus: These muscles will help pull your shoulders back and down. This opens the chest and draws the shoulders down away from the head, which allows the neck muscles to lengthen and relax. This will also pull the upper torso into a more upright position and stack it so that less tension falls into the lower back.

    • Glutes and Hamstrings: These posterior chain muscles are big and powerful muscles that will hold the torso up so that the smaller, weaker lower back muscles won’t have to strain as much to do that job. Make these muscles stronger so that they’ll be the ones engaging, not the lower back.

  • Stretching Exercises: Stretching areas that close off the body and pull you out of an upright posture is extremely important.

    • Chest: When tight, these muscles will round the shoulders and upper back, affecting the upper back and neck.

    • Trapezius: When tight, these muscles will pull the shoulders up towards the ears and affect the neck.

    • Hip-Flexors: When tight, these muscles pull your body into a closed-off posture and affects the glutes ability to hold up the torso in an upright position.

    • Lower Back: When tight, these muscles over-arch the lumbar spine and dump excessive amounts of weight into the area, causing pain and tension.

    • Neck: When tight, the shoulders and head are both affected, which can result in intense pain and headaches.

  • This one is simple: Sit Less, Stand More!

    • We know that sitting isn’t the most optimal resting position for the human body, so let’s do that less often. The more optimal position for humans to rest in is a deep squat. Since that isn’t always available to us, standing is the next best. If you study or work at a desk often, consider using a standing desk.

  • Massage and Recovery (This is what we do best)

    • Adding a recovery and tension-release factor to your stretching and strengthening regime will help develop and maintain your good posture. Using massage and heat treatment in your routine will help to bring blood to the area while also releasing tension in the muscle fibers. This will bolster the effects of stretching by allowing the muscles to get even longer and more malleable.

Okay! That’s all for now! Try these things and see how your body changes to look and feel better. Soon, you’ll even notice that your confidence and state of mind will see benefits from this. Remember, mind and body are connected; fixing one aspect will benefit the other.

Celebrate Mothers All Month!

Celebrate Mothers in May by giving mom a much needed break with the relaxing experience that Futureproof provides.

Mother's Day Promotion: Every service during Mother's Day Weekend (5/10-5/12) will include Organic Saffron Rose tea (16oz eco-cup)

Services of 2 of more throughout Mother’s Day weekend (5/10-5/12) will also receive a free Rose Sea Salt Set (includes Organic Rose Buds & Reusable Drawstring Bag). Can be combined with Gift Certificate purchases. Limit 1 per group.

Our Organic Saffron Rose tea has amazing qualities & benefits that include:
- Rejuvination of hair & skin
- Immune system booster
- Improvement of digestion
- Anti-depressent & Anti-cancer properties

Our studio will be open during our normal hours for the week of Mother's Day (9am-9pm). We hope you're able to join us so we can celebrate the special occasion together.

Tom Misch - It Runs Through Me (ft. De La Soul)

Wellness Tip of the Week / Hydration

Every cell, organ, and tissue in our body needs water to function properly. With our bodies being made up of 60% water, it is important that we meet our daily recommendations and avoid dehydration.

Studies show that on average, women should drink 91 ounces of water a day, and men should be drinking 125 ounces of water a day. While that may seem like a lot of water, it’s important to realize that multiple processes rely heavily on our water intake.

Water assists in:

  • Transporting nutrients to our muscles and cells

  • Getting rid of wastes through urination, perspiration and bowel movements

  • Regulating your temperature

  • Cushioning your joints

  • Managing weight

  • Improving skin quality

  • Preventing headaches and improving brain function

Staying hydrated is also important in maintaining your energy levels, as dehydration can lead to fatigue, mood swings, and a loss of motivation. It’s important to make it a habit to drink water throughout the day, since we lose water as we breath, sweat, and urinate. Often times, many of us may think we’re drinking enough water, but statistics show that the average amount of water that people drink is just barely above 30 ounces a day.

If you think you may not be drinking enough water, here are some tips to increase your water consumption:

  • Carry a water bottle with you at times, especially when running errands or at work. This is not only convenient, but it also helps set a constant reminder for you to drink water throughout the day. Labeled water bottles are a great way to keep track of your water intake.

  • Drink water before and after meals. Thirst is often times confused with hunger. Not only is this a great way to hydrate, but it also prevents overeating and reduces your calorie intake.

  • Infuse plain water with your favorite fruits. Aside from the added benefits, fruits such as lemon or strawberries can improve the flavor of your water. Not only will you be drinking more water, but it can also help reduce cravings.

With water being a vital component of many of our body’s processes, it is important to hydrate regularly and meet the daily recommendations. At Futureproof, we do our part by offering water/hot tea after every service. This is to ensure that your muscles are well nourished and your body is able to thoroughly flush out the toxins that are being released during your service.


Electric Light Orchestra - Mr. Blue Sky