By Lyne Desforges, R.H.N.

Allergy season is here and you are wondering why your symptoms are worse this year? It could have nothing to do with the amount of pollen in the air and a lot more to do with what you are eating. Yes, histamine in food may be adding to your histamine load and your body cannot handle it. You may have become histamine intolerant (8).

What Is Histamine?

Histamine is a brain chemical (or neurotransmitter) that is released in the body, as part of the inflammatory response. (5) When we come in contact with an allergen, histamine is like the first responder of the immune system, working at getting rid of the foreign invader, whether it is a virus, bacteria, or an allergen. (6) 
Histamine is also essential for the regulation of stomach acid (12), the permeability of blood vessels, muscle contractions (8), brain function and neuropathic pain relief. (9)

What is Histamine Intolerance?

If there is too much histamine circulating in the body and the body cannot break it down quickly enough, then typical allergy symptoms start to appear: red or itchy eyes, hives, rashes, swelling, low or high blood pressure, heart racing, chest pain, nasal congestion, headaches, fatigue, irritability, digestive issues, nausea, vomiting, dizziness, anxiety. (8)

The role of Diamine Oxydase (DAO)

Diamine oxydase (DAO) is one of the enzymes responsible for the breakdown of histamine in the body. If you have a deficiency in this enzyme, then you can have a buildup of histamine. (8) Certain medications, digestive disorders, and foods may block proper function of DAO as well.

The Histamine Bucket

To better understand the effect of histamine in food, let’s use Dr. Joneja’s analogy of a bucket of water (2). Let’s compare histamine in our body to water in a bucket.

• We start with a little bit of water in the bucket because that’s the essential amount of histamine we need for our body to function properly.
• If you consume foods that are inflammatory for you, then that adds water (or histamine) to your bucket.
• If you have seasonal allergies, environmental allergies, or food intolerances, and you are exposed to the allergen (pollen, dander, plants, food, etc.), then you are producing more histamine and adding more water to that bucket.
• If you have a DAO enzyme deficiency, then your bucket will fill up that much faster because your body is not able to breakdown the excess histamine.
• If you consume a meal made of food that are rich in histamines (i.e. cheese, wine, avocados, strawberries, kimchi, etc.), then you continue to fill your bucket. If your histamine level was already high because of your allergies, then the bucket overflows, and that’s when symptoms appear.

The top of the bucket is a person’s tolerance level. Everyone’s tolerance will be different depending on the factors mentioned above. Please note that histamine levels in your body vary all the time because of what you are exposed to and what you eat. Therefore, during pollen allergy season, you may find yourself reacting to foods (usually high-histamine foods) that you would not normally react too. That’s because your bucket is already too full.

Where does histamine come from?

You either make it (intrinsic) or ingest it (extrinsic). (3)

Intrinsic sources:
1. Our body makes histamine naturally to perform certain essential functions in the body.
2. Intestinal bacteria can make it from undigested protein in the bowels.

Extrinsic sources:
1. Some foods naturally contain high levels of histamine, especially aged or fermented foods.
2. Certain manufactured foods also contain high levels of histamine because of the additives it contains.
3. Certain foods are histamine releasers. They encourage the release of histamine from mast cells in the body.
4. Certain foods block the activity of the DAO enzyme, therefore histamine will not be broken down efficiently.

Histamine in Your Food

Histamine is produced when bacteria or yeast converts histidine (an amino acid) into histamine (a neurotransmitter). (7) Since proteins are made up of amino acids, foods that contain protein can all make histamine under certain conditions. In general, aged and fermented foods will contain the highest levels of histamine. (13)

It is important to note that histamine levels in food will vary depending on how fresh it is, how it was transported, how it was stored, and how it was processed. (8, 14) For example, fresh fish that is gutted and frozen immediately after being caught will be low in histamine. If that same freshly caught fish is left un-gutted for a while, its histamine levels will automatically increase as bacteria multiplies in the gut and converts histidine found in the flesh of the fish into histamine.

Research on histamine content in foods is sparse and very variable because of the factors mentioned above. However, many authors (2, 4, 14)  agree on some of the basic ones. You can use our Histamine Food Chart for a more complete list of foods to avoid and foods that are safe to eat.

1. Histamine-rich foods: these included all fermented foods, aged foods, smoked foods, some ripened fruits and vegetables.
2. Foods with histamine releasing capacities: this includes many food additives as well as certain fruits and vegetables.
3. Foods that block the activity of the DAO enzyme: mostly alcohol, tea (black and green), and sports drinks.

For a more complete list, please use our Histamine Food Chart.

Food preparation and storage

When choosing meat and fish, always buy as fresh as possible and use immediately or freeze it until ready to use. If buying frozen fish, look for the label FAS (frozen-at-sea) (13). Freezing slows down or prevents the increase of histamine (10) in food so whatever you are not going to eat right now, freeze it. That includes leftovers or any cooked food.
The way you cook your food can also increase the levels of histamine. Frying and grilling foods increases histamine levels in foods (1), but boiling has little influence or can even decrease it.

Adopting a Low-Histamine Diet

If you have intense seasonal allergies, you may want to follow a low-histamine diet for a few weeks. This would alleviate the histamine burden on your body. It may be difficult to do on your own, so reach out to us if we can help with meal planning. If you would like to have more support, feel free to contact our naturopath Dr. Sofie or our nutritionist Helen. They will be happy to support you with your health goals. 

References:

1. Chung BY;Park SY;Byun YS;Son JH;Choi YW;Cho YS;Kim HO;Park CW; “Effect of Different Cooking Methods on Histamine Levels in Selected Foods.” Annals of Dermatology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29200758/ 

2. “Dr Janice Joneja Histamine Intolerance Interview Transcript.” Healing Histamine, 4 Apr. 2018, healinghistamine.com/dr-janice-joneja-histamine-intolerance-interview-transcript/

3. “FAQs and Fact Sheets: Histamine Intolerance.” Vickerstaff Health Services, allergynutrition.com/faqs-fact-sheets/.   

4. Food Intolerance Network. “Histamine Intolerance – The Food List.” Food Intolerance Network, food-intolerance-network.com/food-intolerances/histamine-intolerance/food-list-with-histamine-levels.html 

5. “Histamine.” Wikipedia, Wikimedia Foundation, 15 Apr. 2020, en.wikipedia.org/wiki/Histamine

6. “Histamine: Definition, Effects & Role.” com, 13 October 2016, study.com/academy/lesson/histamine-definition-effects-role.html 

7. Landete, J.M., et al. “Biogenic Amine Production by Lactic Acid Bacteria, Acetic Bacteria and Yeast Isolated from Wine.” Food Control, Elsevier, 10 Jan. 2007, sciencedirect.com/science/article/abs/pii/S0956713507000059

8. Maintz, et al. “Histamine and Histamine Intolerance.” OUP Academic, Oxford University Press, 1 May 2007, academic.oup.com/ajcn/article/85/5/1185/4633007

9. Obara, Ilona L., et al. “Histamine, Histamine Receptors and Neuropathic Pain Relief .” British Pharmacological Society | Journals, John Wiley & Sons, Ltd, 7 June 2019, bpspubs.onlinelibrary.wiley.com/doi/full/10.1111/bph.14696

10. P;, Rossano R;Mastrangelo L;Ungaro N;Riccio. “Influence of Storage Temperature and Freezing Time on Histamine Level in the European Anchovy Engraulis Encrasicholus (L., 1758): A Study by Capillary Electrophoresis.” Journal of Chromatography. B, Analytical Technologies in the Biomedical and Life Sciences, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/16260192/

11. Pinzer, T C, et al. “Circadian Profiling Reveals Higher Histamine Plasma Levels and Lower Diamine Oxidase Serum Activities in 24% of Patients with Suspected Histamine Intolerance Compared to Food Allergy and Controls.” Allergy, John Wiley and Sons Inc., Apr. 2018, ncbi.nlm.nih.gov/pmc/articles/PMC5947167/

12. Prinz C;Zanner R;Gerhard M;Mahr S;Neumayer N;Höhne-Zell B;Gratzl M; “The Mechanism of Histamine Secretion From Gastric Enterochromaffin-Like Cells.” The American Journal of Physiology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10564076/

13. Richter, Amy. “Low Histamine Diet 101: What to Eat, What to Avoid, and Why.” Functional Nutrition Answers, 15 Dec. 2019, functionalnutritionanswers.com/low-histamine-diet-101-what-to-eat-what-to-avoid-and-why/

14. Vivienne, et al. “Histamine & Food: The Evidence.” Mast Cells & Collagen Behaving Badly, 31 Dec. 2018, mastcellblog.wordpress.com/food/evidence/

By Lyne Desforges, Registered Holistic Nutritionist & Culinary Expert

Time to Reduce Inflammation!

   For the past ten springs & summer seasons, I have had a bad case of rashes all over my body. According to dermatologists, this is “contact dermatitis“, a condition where the skin is in contact with an allergen and an irritation occurs. Even though this made sense somewhat, I was still dumbfounded when the rashes would appear in odd places on my body and at odd times of the year (in March?). So what the heck was going on? Not only that, but my whole body started to ache more. I just felt like I was in a constant state of inflammation. This is when our clinic’s naturopath, Dr. Sofie, suggested I do a food intolerance test, and that I reduce histamine-rich foods in my diet. With her support and guidance, I began to reduce inflammation through food elimination, a low-histamine diet, and helpful supplements. Here are the 5 key steps that helped me get back up the slope of health.

Step 1 – Reduce/Eliminate Inflammatory Foods

My basic food philosophy has always been: “Eat Real Food, Know Where It’s Coming From, Prepare It With Care”.

Avoiding the typical inflammatory foods has been an important part of my health journey. We all know what those are: processed foods, junk foods, trans fats, refined sugars and carbs, food additives and preservatives. I have also reduced or eliminated gluten and dairy. That was already a good start, but I still found that my body was inflamed and that’s when I discovered that not all healthy foods are healthy for me!

Step 2 – Do a Food Intolerance Test

Everyone is biologically different and one particular food could be very beneficial to one person but harmful to another. By doing a Food Intolerance Test, you get an overall picture of what foods to avoid and what foods are safe. With that list in mind, you eliminate the harmful foods for a minimum of three weeks. Then you start reintroducing them one a time every 3-4 days and notice any effects on your body. With the support of our clinic’s naturopath, Dr. Sofie, I took a blood test to determine my inflammatory foods. I was astounded to find out that healthy foods like mushrooms, flaxseeds, egg whites, and peas could be increasing inflammation in my body. Food intolerances are very different from food allergies because they don’t always cause immediate reactions or symptoms in the body. You can read more about it in Dr. Sofie’s blog on seasonal allergies.

Step 3 – Reduce Histamine-Rich Foods

Histamine is a brain chemical (a neurotransmitter) that is released in the body, as part of the inflammatory response. When we come in contact with an allergen, histamine is like the first responder of the immune system, working at getting rid of the foreign invader (virus, bacteria, allergen, etc.). 
The problem occurs when there is too much histamine circulating in the body and the body cannot break it down quickly enough. That’s when typical allergy symptoms start to appear: red or itchy eyes, hives, rashes, swelling, nasal congestion, headaches, fatigue, irritability, digestive issues, nausea, vomiting, etc.
What I didn’t realize was that many of the healthy foods I was eating were rich in histamine, thus adding to the overall histamine load in my body: i.e. fermented foods, avocados, spinach, strawberries, tomatoes, lemons, etc. For a complete list of foods to avoid, check out my latest blog “Histamine in Foods: How It Could Aggravate Your Allergy Symptoms”. Following a low-histamine diet has helped immensely in reducing and even eliminating my rashes.

Step 4 – Eliminate Toxins

Give your liver some love by reducing its toxic load. Avoiding all external and internal sources of toxins has been my goal for the past two years. I have replaced most of my plastic containers with glass or steel. Using a refillery like Park Market & Refillery has been a great help. I try to buy organic as much as possible and have a CSA (Community Supported Agriculture) share with Plan B Organics. And I have cleaned up my cleaning. My household cleaning products and personal care products are mostly natural and toxic free. I adopted a daily meditation and gratitude practice to reduce my mental and spiritual toxicity as well. All these have helped reduce inflammation in my body.

Step 5 – Supplement with Helpful Nutrients

With the help of our clinic’s naturopath Dr. Sofie, I started to integrate more healing nutrients to support my journey to reduce my overall inflammatory state. Adding quercetin, vitamin C, and nettle tea have helped during allergy season to reduce the intensity and frequency of my rashes. Taking collagen and curcumin have helped with my overall aches and pain. Lastly, working on my digestion and gut healing with digestives enzymes and glutamine, has ensured that my body absorbs all the healthy nutrients from the foods I am eating.
Remember to always consult with your healthcare practitioner before starting to take any supplements.

Health is a Journey

The path to health evolves and shifts constantly. You are either moving up or down the slope of health and the more you can do to help reduce inflammation in the body, the better. Reducing inflammation in the body takes commitment. Like everyone, I have good days and I have bad days. My diet is not perfect but at least I am more aware of the effects of certain foods on my body, my energy levels, my mood, and my overall vitality. I am happy to report that I have not had any rashes this year, and I feel a reduction in aches and pain in my body. It’s hard to do it all on your own. With the help of a naturopath or a nutritionist, you too can reduce inflammation in your body and start feeling more like your true vibrant self so you can enjoy life to the fullest.

Feel free to contact us at the C’est La Vie Wellness if you need help and guidance in achieving your health and wellness goals. If you would like to do a Food Intolerance Test or purchase any of the supplements suggested, please contact our naturopath, Dr. Sofie.

By Lyne Desforges, R.H.N.

Living with Dehydration

Every living being needs water for their survival. It is indeed, the essence of life. However, as humans, we often neglect this essential nutrient in favour of coffee or alcohol. According to doctors, 75% of Americans may be suffering from chronic dehydration? 

Did you know that exercising in hot, humid weather could make you dehydrated in as little as 30 minutes?

An average adult loses approximately 10 cups of water every day, just by breathing, sweating and urinating.  Some symptoms of dehydration are thirst, headache, low urine output, dizziness, lethargy, constipation and dark yellow urine.

Adopting healthy habits can start with something as simple as adding more water to your daily routine. You will be surprised at how much better you will feel.

We Are Basically Made of Water

Did you know that up to 60% of the human body is made up of water? According to the USGS Water Science School, the brain and heart are made up of 73% water, the lungs are 83% water, the skin is 64% water, muscles and kidneys are 79%, and even the bones are watery at 31%.  So drink up!  Your body will love you for it.

How Much Water Do You Need?

According to the Mayo clinic, men need 3 litres of fluid per day while women need 2.2 litres.  These amounts will vary according to the person’s size, age, health, activity level and the weather.  Fluid intake can be from water, juices, herbal teas, soups, smoothies, and food. Remember that coffee and alcohol don’t count as they are dehydrating and require even more fluid to compensate!

Here is a quick way to calculate your water needs:
Take your weight in pounds and divide it by 2.  The result is the # of fluid ounces you need per day.

5 Reasons Why You Need to Drink Water

1. Not just a pretty face:
   Defy aging by keeping your skin plump and moist… and keep them guessing!

2. A spring in your step:
   Water lubricates joints and moistens tissues making every step a joyous event.

3. Fit and trim:
   Water boosts your metabolism and may curb hunger. Bye bye cravings!

4. Clean lean machine:
   Get rid of toxins by promoting good elimination and keep your kidneys happy.

5. Whiz kid:
   Water increases your energy and your cognitive ability, so get out that Trivia game and dazzle everyone with your happy brain!

3 Tips to Increase Your Daily Intake

• Tip #1:
  Fill a big jug of water in the morning and aim to drink it all by the end of the day.

• Tip #2:
  Put elastics around your water bottle. If you aim to drink 2 litres and your water bottle contains 500 ml, then put 4 elastics around it.  Every time you refill the bottle, remove one elastic.

• Tip #3:
  Put an alarm on your phone/watch/FitBit for every 30 minutes. Drink every time it rings!

What About Sport Drinks?

That is a subject for a whole other article.  Basic advice: always look at the ingredients of anything you are putting in your body.  Do you really need to ingest “Red Dye 40”?  If you are sweating a lot and need to replenish your electrolytes, opt for coconut water or make your own sport drink.

Get Drinking Today

Start incorporating that water drinking habit today and feel better for all your tomorrows. If you need support in adopting any healthy habits, feel free to contact any of our healthcare practitioners.

Written by Lyne Desforges, B.Ed., R.H.N.

“Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.” – Denis Waitley

More Time

With the COVID-19 pandemic bringing the world to a halt, it has been an interesting and uncharted journey for all of us. Health care workers, and many others providing essential services, have been working overtime to keep our basic needs met. However, for a large percentage of the population, we find ourselves in a completely unexpected scenario: confined to our homes with our immediate family. Whether we are now working from home, or have been temporarily laid off from work, we suddenly have more time on our hands. No more commuting to work, no more running around to our kid’s activities or to our own workouts. No more juggling of mealtimes because of our busy schedules. All this extra time can be daunting for some, while others are embracing and seeing it for the precious gift it is. 

Let Go of Busyness

In our modern society, there is a perception that the busier you are, the better it is. You meet a friend, and they ask how you are doing, and the typical answer is: “I’m really busy”. Why has this become a badge of honour? Why couldn’t it be great to answer with, “I am not too busy and am enjoying my downtime.” There is almost a guilty feeling of not having our time filled up with errands, activities and work. And the sad part is, we are training our kids to embrace this ‘busyness’ lifestyle, afraid that too much downtime is not a good thing.

“Time you enjoy wasting, was not wasted.” – John Lennon

Life Balance

Well, the present situation has certainly turned things around, and we are now rediscovering how to lead a more balanced life with that extra time. Here are some of our favourites:

• More quality time with family. Having time to actively listen to one another and enjoy each other’s company.
• More time to drink our morning coffee or tea.
• More time to cook and eat nourishing meals, together at a table.
• More time outside in fresh air (and the air is fresher with less cars on the road).
• More time to play and be creative. Rediscovering the fun of board games and crafts.
• More time to sleep and to adopt a better sleep routine. Ditching that alarm clock and resetting our circadian rhythm.
• More time to meditate, reflect, or sit quietly.
• More time to read fiction or non-fiction books or listen to podcasts.
• More time to catch up with friends and extended family via technology.
• More time to exercise and move our body.
• More time to tackle that to-do list. Maybe it’s decluttering, spring cleaning, or a small project.
• More time to watch documentaries, webinars, or a great movie on Netflix.

Embrace The Gift of Time

We don’t deny that the present situation can bring its load of worry, anxiety and fear. But we hope that it can also bring some unexpected joy and fun, as you embrace the gift of time and make the best of it.

“Time is free, but it’s priceless. You can’t own it, but you can use it. You can’t keep it, but you can spend it. Once you’ve lost it, you can never get it back.” – Regoslife.com

Written by Lyne Desforges, B.Ed., R.H.N.

I love travelling and exploring the world at large. Part of the pleasure comes from trying out new foods and experiencing new cultures. Many of my past travels have involved an active component (hiking, cycling, snowshoeing, etc.) so there is no room for sickness. In order to stay strong, I make sure to stay hydrated, maintain a good sleep routine, limit my alcohol intake, and eat healthy as much as possible.

I also make sure to pack my travel health kit to ensure I have what I need whenever I need it. Here are my recommendations for your travel health kit:

Betaine HCl & Digestive Enzymes

BioDigest by BioClinic contains a combo of Betaine HCl and Digestive Enzymes. Betaine HCl will ensure you have enough stomach acid to destroy any unwanted pathogens that enter your digestive system. The digestive enzymes will help break down food and facilitate digestion. Since your diet may be slightly different that your usual fare, this will support your digestive system and ensure you still get all the nutrients you need for optimal health. Usually one tablet at every meal does the trick.
Note: our stomach acid and digestive enzymes both naturally decrease in our bodies as we age so it is a good thing to take all the time.

Melatonin

I love MeloMatrix by Cyto-Matrix because it is a liquid form of melatonin and it can be taken sublingually (under the tongue). Sleeping in a different bed or travelling through various time zones means that sleep may be disrupted. Taking melatonin 30 minutes before bedtime will help your body reset its circadian rhythm.
Note: You should take it for a couple of weeks after you arrive in your destination, and for a couple of weeks after you return home.

Probiotics 

I take two kinds while travelling. First a multi-strain probiotic (such as Multi-Strain 50 by Cyto-Matrix). Since 70% of your immune system is in your gut, ensuring a good gut bacterial balance means better health.
The second one is saccharomyces boulardii and is very specific to travelling. I use Saccharo-B by Cyto-Matrix. This latest one is not a bacteria but a non-pathogenic yeast. It has been proven to help prevent traveller’s diarrhea or help deal with it if it happens.
Note: Start taking both of these a week or two before leaving and throughout the trip to ensure optimal gut health.

Chewable Ginger Tablets

If you or any of your family members suffer from motion sickness or nausea, having a few ginger tablets on hand may be all you need to help settle your stomach. As a bonus, ginger is a great anti-microbial nutrient plus it can help with digestion. Take as needed.
Note: for anti-microbial power, you could also bring some Oregano oil.

Activated Charcoal

If everything else fails and you somehow ended up with an unwanted pathogen that is making you ill, then you may want to try activated charcoal. Activated charcoal can soak up many times its weight and has been used for poisoning. So whatever toxin made it in your digestive track, the charcoal will extract it and soak it up and it will help you eliminate it. This is a great natural defense against any food poisoning.
Note: Make sure to take a glass of pure filtered water every time you take a capsule.

Magnesium bis-glycinate

Magnesium is an essential supplement for any active holiday. It will help relax muscles and reduce cramping. It can help with sleep and with regularity. I usually take one to two capsules in the evening.
Note: If your bowels don’t enjoy travelling, bring along some flaxseeds and/or chia seeds and add those regularly to whatever you are eating. The extra fibre should help.

Essential Oils by DoTerra

Many essential oils have great anti-microbial properties. One of my favourites is an oil blend called OnGuard Touch by DoTerra. It contains a combo of Wild Orange, Clove, Cinnamon, Eucalyptus and Rosemary essential oils, in a fractionated coconut oil. Use this oil as an alternative to hand sanitizers.
Another favourite is an oil blend called Easy Air. It contains Eucalyptus, Peppermint, Tea tree, Lemon, Cardamon, Ravintsara, Ravensara, and Laurus Nobilis essential oils. I used this one a lot when we were cycling on busy roads in Southeast Asia. Take a few drops in your hands, then breathe in the oils deeply to clear and detoxify your lungs.

We carry many of these supplements and essential oils in our clinic. Feel free to come by to ask questions and find out more. If you mention this blog, you get a 10% discount on the supplements mentioned.

Wherever your travels take you, may you enjoy a healthy and stress-free holiday.

And How it Will Help Shape 2020!

Written by Danika Desforges-Bell, M.Sc. Ps. ed.

Same but Different!

Our yearly tradition of attending the Namaste November Yoga Retreat is in its third year. Same incredible yogi Lee guiding us, same incredible accommodations at the Drake Devonshire Inn, and same quaint town of Wellington in Prince-Edward County. Many similarities yet every year brings small shifts and differences: new group, different yoga styles, different hotel room, different weather, and different mood. It seems like a perfect reflection of ourselves, always a little bit the same but also a little bit different, always hoping to get closer to our full potential and becoming the person we know we can be. The end of the retreat is a good time to take a step back and reflect on my takeaways for this year and reflect on how I have evolved in hopes of getting closer to the person I am meant to be.

1. I love… ME!

Lee is guiding us through a powerful meditation at the retreat and tears are already flowing: “Visualize yourself in a room filled with mirrors. Approach the first mirror and look at your reflection. Tell yourself I love you. Let your reflection say it back, I love you.”  Although I like myself, I am not sure if I LOVE all parts of myself. It got me thinking to all the times I easily say I love you to everyone, yet when it comes to telling myself that I love myself, full-heartedly and with no conditions or restraints, it was very emotional and difficult. I do hope to come back next year with more love in my heart for myself.

2. Visualizing the life I want

Lee is guiding us through another powerful meditation, visualizing and imagining the future we desire and associating that visualization to an intention (a few words that resonate and represent that desired future life). She explains that it helps plant the seed to it becoming a reality. That got me thinking. A few studies (LUPIEN, 2010) have shown that taking the time to jot down possible solutions to a problem can diminish stress levels and develop key problem-solving skills. Could this be the same idea? If we take the time to truly visualize the life WE desire based on OUR core values without being influenced by other’s desires, needs or wants from us, we can guide ourselves to a future that gets us closer to our full potential. Deep thoughts yet somehow strangely reassuring.

3. The joy of sisterhood

Laughter and play. Can those be considered core values? There is nothing like an evening, a day, an hour or a weekend of fun and giggles with loved ones. It feels soooo good to take the time to incorporate them into our daily life. One of my favourite parts about the yoga retreat is spending some quality time with my CLV sisters (Sofie and Lyne) and this year, my best friend from Montreal. Taking the time to connect with them, laugh together, hold hands during a shavasana, or read next to one another in the beautiful fall sun, fills me with such joy and gratitude. It reminds me how important it is to simply feel connected to one another.

4. Learning to listen, really listen

Lee begins another yoga class by exhausting our senses (closing our eyes, lying in stillness, identifying the sounds outside the building, the ones outside the room, the ones in the room and focusing on the sound of our breath and beating heart). It can sometimes be difficult to focus on sounds that are further away or out of our reach and this practice sometimes triggered irritation and frustration for me. But this year, I saw it differently. It reminded me how difficult it can be to drown out noise to really focus on what’s important and actively listen to someone who might be communicating an important message through verbal or non-verbal cues. We spend our days drowning out our environment by playing loud music or by constantly staying productive. How about taking a step back and truly connecting with our surroundings? It is such a relief and a beautiful way to take in what’s happening on the inside instead of avoiding it. It reminded me of why I love yoga so much: getting comfortable with the discomfort to truly break through the noise!

5. Giving myself a break

Easier said then done, right? As someone who has 2 careers, a busy family and social life, as well as many other personal projects and goals, it is often difficult to find the time to stop or do a little self-care. That being said, I often come out of Namaste November realizing that although this is a great reset, it’s also a great opportunity to bring in some more playfulness, me-time, laughter and meditation-yoga practice into my day-to-day life. The reason I return year after year is because of the magical spirit this retreat has but I now realize that it’s important to incorporate that magic a little bit each and every day. I’m still trying to figure that part out but I am sure my CLV tribe will remind me of ways or simple practices to bring a little breath and play into my busy life!

What about those 10 words at the beginning of this blog post? These were words that each member of the retreat wrote about me on a heart-shaped piece of paper, including one I wrote for myself. These were added to a special envelope for me to open later. It’s amazing how all these kinds words rarely come up in my conversations with myself but every year, I look forward to reading through some of the qualities other see in me that I don’t always see in myself. They help me heal. They help me grow. They help me love. They help me find some self-compassion during some hard times. I keep these kind words nearby and use them as grounding reminders of who I am and what I am capable of.

I am already looking forward to next year when everything will be the same but a little different…and hopefully so will I!

LUPIEN, Sonia. Par amour du stress, Montréal:Éditions au Carré. 2010.