HOW TO MAKE 2021 A YEAR OF WELL-BEINGWe believe that wellness means living the life you were meant to live. Change the course of your life, and the lives of those you care about, with complete medical care that sees you as an individual. Our in-depth health assessments, conducted by physicians and other specialists, screen for the early detection of diseases like diabetes, cancer, and heart disease. You have one life. Let us help you make the most of it. Doctors Hospital. Wellness starts here. Contact the DH Care Centre to book your screening today at 325-9000. 2 FRIDAY, 29 JANUARY 2021 WellnessCompass Centre, 319 Shedden Road, George Town, PO Box 1365, Grand Cayman KY1-1108, Cayman Islands Publisher Kathleen Capetta kcapetta@compassmedia.ky Cayman Compass Editor-in-Chief Kevin Morales kmorales@compassmedia.ky Wellness Editor Laura Munyard Durston ldurston@compassmedia.ky Contributing writers Jenny Gabruch Catherine MacGillivray Vicki Wheaton Graphic Design (editorial) Beth Ormerod Graphic Design (advertisements) Alex Angel Janelle Rivers Head of Sales Cheryl Birch-Gillies cbirch@compassmedia.ky Sales and Development Consultant Peter Medwid pmedwid@compassmedia.ky Account Executive Chris Creighton ccreighton@compassmedia.ky Printed by Compass Print CONTENTS HOW TO MAKE 2021 A YEAR OF WELL-BEING Janine Martins practises meditation on Seven Mile Beach. See page 4. Photo: Stephen Clarke Photography P4 MELLOW OUT WITH MEDITATION P6 FIND AN ANIMAL COMPANION P7 GET INSPIRED ON INSTAGRAM P8 ESSENTIAL OILS P10 TAKE FITNESS OUTDOORS P11 HYDRATE P12 START THE DAY RIGHT P12 BAN THE BOOZE P13 KNOW YOU’RE NOT ALONE P14 KEEP HEALTHY THROUGH TECHNOLOGY P15 INTRODUCE IMMUNE SUPPORTING FOODS P16 ENJOY A MEATLESS MEAL Powered by CaribbeanMGT.ky “Puradigm has transformed my life, I can now breathe easily in my home knowing the machine is clearing all the bad things away.” - Sam Twiss Jamil@caribbeanmgt.ky324 0066 Get in touch with Jamil using the details below. We are at Builder’s Expo on 20th February 3Wellness 4 FRIDAY, 29 JANUARY 2021 What exactly is meditation? Meditation is a practice of single-pointed awareness. Physiologically speaking, meditating alters the frequency of your brainwaves from alpha waves (the most common) and beta waves (mostly when focusing on goal-oriented work) towards theta waves. Theta waves tap into our ‘third eye’, encourage creativity and a positive mental state. They also improve memory and focus. Who might benefit from the practice? Everyone. Particularly, though, meditation will create more resiliency in kids as they deal with the stress of growing up physically and emotionally, anyone with stress-related health concerns and anyone who feels that they lack clarity in their life. A stable mind is the foundation of anything we do. Do you need a special place, or special clothing, to meditate? Although you don’t have to have a specific place or special clothing, if the ritual of those things helps you enjoy it more, then absolutely do it. Generally speaking, I suggest being seated close to the ground, or on a chair with an up-right spine, maybe using a wall for support, if needed. Wear clothes that you feel comfortable in so you can be as relaxed as possible. Where are your favourite places to meditate and at what time of day? My favourite meditation spots are my bed, next to the ocean, and anywhere in nature. I love to meditate after a long run/cycle, which would be in the early morning or before bed in the evening. How often is it good to meditate? There’s no quota for meditation. It’s not how much you do it, but rather how consistently you return to the practice. Over time, a steady practice makes the greatest impact, no matter how much. MY FAVOURITE MEDITATION SPOTS ARE MY BED, NEXT TO THE OCEAN AND ANYWHERE IN NATURE. - Janine Martins BENEFITS OF MEDITATION • A more stable, focused mind • Decreased feelings of anxiety • Better sleep • Increased self-awareness • Greater connection to intuition • Increased patience and tolerance JANINE’S CLASSES Janine holds Sound Healing meditation classes at Palm Heights twice a month. They are aligned with the new and full moons, so the dates change monthly and no two experiences are the same. They involve an hour of soothing sounds such as crystal bowls, Koshi chimes and Tingsha bells, that encourage brainwaves to move into a meditative state, before ending with a seated meditation. Classes are suitable for any level of meditation. For at home practice, scan the QR code to visit Janine’s YouTube page for breath awareness, sound healing, and meditation sessions. Mellow out with meditation Janine Martins mediates on Seven Mile Beach. Caymanian Janine Martins is a meditation teacher who has practised the technique for almost a decade. Here, she explains the benefits.COMMERCIALHEALTHHOMEMOTORMARINESTRATA (345) 949-7028 Your health comes for us Manage your policy online And, everything is made even easier with My Health Online. Check up-to-date information, submit forms, or view billing all through one convenient online portal. A robust health insurance package with broad coverage is the safety net for you and your family. When you choose an Individual or Group Health Insurance policy from Cayman First, you have guaranteed access to: 100% coverage for overseas care 24/7 customer service Extensive local and international provider network Let’s get you or your family covered for 2021! Contact us for a quick quote or general inquiry. Wellness 5 FRIDAY, 29 JANUARY 2021P ets are good for our health. That’s the conclusion of researchers that study human- animal interaction, who say our furry friends boost emotional and physical well-being. Countless studies have shown the many benefits of having pets, from social bonding and relaxation to improving cardiovascular health. Therapy animals, particularly dogs, are trained to help people deal with such issues as stress, anxiety, trauma, loneliness and depression. Indeed, dogs are now found in hospitals, nursing homes – including the Pines Retirement Home – hospice-care settings, classrooms, airports and elsewhere. In short, pets can help make us feel better. “Stroking your pet has a calming effect,” says Cayman health and wellness coach Alicia Proud, who offers therapy with her rescue dog Fox, among other services. “When you’re feeling stressed out or a little anxious, the best thing you can do is gently stroke and give cuddles to your pet.” It’s been especially helpful during the ongoing COVID-19 pandemic, with pets providing company and comfort in times of isolation and anxiety. “Many people adopted and fostered pets as the majority of us were working from home, having more time and energy to invest in a pet,” says Proud. “Dogs and cats can reduce stress, anxiety and depression, ease loneliness, encourage exercise and playfulness, which is all that we need a little of during the pandemic.” Scientists believe the major source of people’s positive reactions to dogs comes from oxytocin, also known as the ‘love hormone’. Research has shown that when humans interact with dogs, oxytocin levels increase in both species. EMOTIONAL WELL BEING Interaction with pets and the companionship they provide promotes emotional well-being. “Pets are far more in tune with our emotions, more often before we even realise what is happening,” says Proud. “Many people with learning difficulties and physical impairments have animals in their homes, as they are often one step ahead of their owners,” she says. “They can sense a seizure, a disease, or just a down day. I love this amazing power animals have – they can make us smile, laugh, cry, and even save our lives.” Pets also provide increased opportunities for exercise and outdoor activities. “Physically, having a dog keeps you active and gives you purpose every day to wake up and get moving,” says Proud, who goes for daily walks with Fox, and her latest rescue, Simba. “There are so many benefits to walking in nature and having a companion makes it more enjoyable,” she says. “I explore so much with my dogs – name an off-road track in West Bay and I’ve been there.” And there’s nothing quite like the affection, meaning and joy pets can bring to our lives. “Pets provide us with the unconditional love that many of us need and enjoy,” says Proud. “They just love us, whoever we are.” Find an animal companion By Jenny Gabruch Pets can help make us feel better. PETS PROVIDE US WITH THE UNCONDITIONAL LOVE THAT MANY OF US NEED AND ENJOY. - Alicia Proud Health and wellness coach Alicia Proud with her certified therapy dog Fox. Walk a dog from the Cayman Islands Humane Society and you’ll both benefit emotionally. 6 FRIDAY, 29 JANUARY 2021 WellnessS ocial media doesn’t have to be mindless scrolling. Wellness tips, tricks, and inspiration for the body and mind are at your fingertips and local Instagram accounts are the perfect places to look. Here are a few to start your scrolling journey. GET INSPIRED ON @life.with.lis @freetobejanine Who: Wellness and fitness advocate, Alicia Proud. Expect: Workout snippets, recipes and gorgeous food image reposts, inspirational posts, and occasional cameos by her adorable pups. Who: Yogi, sound healer and reiki practitioner Janine Martins. Expect: Inspirational posts, links to her classes and beautiful yoga shots from our Wellness cover girl Janine Martins. 7,287 3,810 @nadinedumas @itskiristen @alexpantonfoundation Who: Food relationship expert Nadine Dumas. Expect: Inspirational posts, mentions of her international magazine covers and features, retreat information, nutrition, recipes and food finds, and lots of pics of her lovely son. Who: Yoga teacher and pro paddler Kiristen Cousins. Expect: Gorgeous shots of Kiristen’s stand up paddleboarding skills, yoga sequences, SUP yoga challenges and positivity in every post. Who: Youth mental health awareness not-for-profit. Expect: Easy to digest information on mental illnesses for both those suffering and those in their close circles, event information, support group information. 16,300 5,442 1,525 B/U’S MONTH OF LOVE At Botanika Union, we are sharing the love for the people who matter to us and for ourselves. We are believers in the saying that you can’t pour from an empty cup – which is why we advocate for making sure that you take care of your mind, body and soul. We are delighted to offer these pampering sessions to share with your significant other and friends. COUPLES THERAPY Learn how to make your loved one feel good with this pampering session tailored for couples! - 15 minute massage class - 10 minute guided meditation - 60 minute massage in our cozy couple’s room. - A glass of bubbles and some delicious treats. GALENTINE GATHERING (Maximum three people) Get your closest girlfriends together for a fun time of pampering! - 60 minute facial - 90 minute nail treatment (signature or express manicure or pedicure) over a glass of bubbles For bookings contact us at info@botanikaunion.com Follow us on Facebook and Instagram @botanikaunion 7MAKE IT NATURAL: INCORPORATE ESSENTIAL OILS Essential oils - concentrated plant-based oils - have been around for centuries with uses ranging from medicinal to perfumery. Jaslyne Bridges, an essential oil educator and owner of Quintessential Life, shares her top 10 essential oils, which she uses aromatically, topically and internally. LEMON: ALL THINGS CLEANSING AND FRESH. Diffuse for an uplifting, clean aroma, or make your own DIY household cleaners using vinegar, baking soda, and lemon essential oil. A couple of drops also work wonders to remove anything sticky such as price tag residue or chewing gum in hair. LAVENDER: ALL THINGS CALMING. Soothing for skin so use to take the sting or itch out of bites and scrapes or use in a massage for a peaceful, relaxing effect. For a calm, restful sleep, diffuse before bed. PEPPERMINT: INVIGORATING AND COOLING. Roll on your neck before and after a workout to keep cool and awake or add a few drops to homemade brownies or smoothies for a minty zip. Add to a spray bottle with water and spray to deter pests (ants hate peppermint). OREGANO: IMMUNE SUPPORT. Supports the body’s natural immunity and is great for supporting the gastrointestinal tract. Add a drop to tomato sauce, soup or stew. 8 FRIDAY, 29 JANUARY 2021 WellnessFRANKINCENSE: KING OF OILS POWERFUL AND VERSATILE. Cleanses cuts, bites and sores. Use for calming and focus in meditation practice or to generally lift mood and increase awareness. TEA TREE MELALEUCA: FIRST AID FOR THE SKIN. Spot treat blemishes or add to moisturiser for all-over cleansing benefits. Apply to rashes and other skin irritations or add to shampoo for hair and scalp benefits. It’s great as a treatment to get rid of head lice. DOTERRA DEEP BLUE: MUSCLE AND JOINT SUPPORT. A blend of wintergreen, camphor, peppermint, ylang ylang, helichrysum, blue tansy, blue chamomile, and osmanthus. Use to soothe after a workout, support aching muscles and joints or rub a small amount on neck and shoulders before bed. DOTERRA BREATHE: RESPIRATORY BLEND. A blend of laurel leaf, peppermint, eucalyptus, melaleuca, lemon, cardamom and ravintsara. Add a few drops to a bowl of hot water and inhale to open stuffy airways or use in a diffuser nightly to support open airways. Use topically on neck and chest. DOTERRA DIGESTZEN: DIGESTIVE SUPPORT. A blend of anise aeed, peppermint plant, ginger rhizome/root, caraway seed, coriander seed, tarragon plant, and fennel seed essential oils. Eases digestive comfort, motion, morning sickness, nausea. Roll on tummy or take a drop in warm water. DOTERRA ON GUARD: IMMUNE SUPPORT BLEND. A blend of wild orange peel, clove bud, cinnamon leaf, cinnamon bark, eucalyptus leaf, and rosemary leaf/flower essential oils. Take internally as needed to support during seasonal threats. Diffuse to cleanse the air or add a few drops to water for an oral rinse. Always consult a professional before using essential oils, whether aromatically, topically or especially internally as they can have varying and harmful effects due to age, medical conditions, medication interaction and can also be harmful to pets. Always check the source, method of distillery and quality testing methods of your chosen essential oil. Wellness 9 FRIDAY, 29 JANUARY 2021Next >