15 free habits I picked up at a $15,000 wellness retreat
The week my stomach was set on fire in the name of digestive health
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Back in January, I went to RaKxa in Bangkok on a wellness retreat. It changed me and everything I know about health – gut, sleep, mindset, movement, food, hormones… everything. RaKxa is paradise in the city’s ‘green lung’ – it’s not hippy herbal or hyper-clinical but something in between; equal parts holistic and medicalised. They encourage meditation and minimal screen time, but also have an integrated hospital that offers a range of services, from blood work to dermal filler. You book a specific programme, but it’s very tailored to your needs whether that’s burnout, detox, weight loss, hormone health, phone addiction, heart break, physical injury, chronic illness or aesthetics. The clients are top tier and from all over the world. It’s chic but very discreet.
My five-day programme was $15,000-ish (I went for work) and while I would go back in a heartbeat, it also reaffirmed my belief that wellness and feeling good come as a byproduct of small daily habits. Consistency > dramatic stints.
But it left me with a lot of surprising but life-altering rituals and habits that have stuck and made a big difference to my daily life. Also, most of them free… because I get this type of retreat is not a normal thing for most people (me included). With that being said, I HIGHLY recommend wellness tourism for your next $ holiday $.
And if you’re into wellness tourism, I wrote about it for RUSSH here.
RaKxa is: Luxurious but not pretentious, tropical, tranquil, a little bit spiritual. Slightly cult-y (in a good way). Purposefully quiet (they organise treatments in a way so that you rarely run into other guests). The staff know your name, your ailments, your digestive health… everything.
I ate: Mostly everything including red meat, but all of my food was slow cooked. No dairy. No alcohol. Tea all day, every day. One coffee with breakfast (you can skip it, but I don’t hate myself). Your menu is personalised.
A non-exhaustive list of treatments I tried: Thai medical consult, Ayurvedic consult, breath work, deep tissue massage, reiki, acupuncture, salt pot massage (digestive massage where my stomach was lit on fire), hyperbaric oxygen therapy, physio, reformer Pilates, suspension therapy, Thai massage, daily saunas, cold plunging, TCM consult, Tai Chi, fascia release, a functional fitness assessment and chakra alignment.
18 incredible, weird, FREE health habits I picked up that changed my sense of wellbeing:
Oil pulling will change your breath and your life.
My Ayurvedic doctor, Smita, politely but firmly recommended I take up daily oil pulling. Overnight, toxins and bacteria accumulate in our mouth. Most people get up and drink water/eat, putting all the bad shit back into the body… but oil pulling first thing gets rid of it. I literally cannot imagine my life without it now. If I don’t oil pull, I at least use a tongue scraper.
Knowing your Ayurvedic dosha will change your approach to wellness.
Smita also told me I’m Vata, the Ayurvedic dosha aligned to air and space. This means I run cold and am prone to digestive issues and anxiety when unbalanced (true). Even my Thai Dr called me out as very cold (cold feet, cold hands, could womb). This means warm, moist foods and room temperature beverages. No iced coffees. No cold salads. Knowing your dosha is really insightful.
Social media first thing is toxic and a time-waster.
Another pearl from Smita, but she said that screen time first thing was feeding my already nervous energy. Since the retreat, I don’t check social media for at least 90 minutes after waking. It’s been the single greatest change I’ve made all year.
Massaging peppermint oil into your stomach is great for digestion.
Go in clockwise motions after a warm shower.
Cook your food. Raw = bloat.
Back on my dosha BS, but warm, cooked foods are just easier to digest. I didn’t eat a single salad at RaKxa and I was better for it.
Protein + fat are essential (and will give you a flatter stomach).
I am a carb-o-holic, but ate a lot of meat during my stay. And fat (avocado, chia, flax, coconut). I was surprised at the start but felt great. No bloat or gas. Not to be one of those protein people, but it really is important and my week made me realise I was not eating enough. I also found out earlier this year I am pre-diabetic, so have really zeroed in on what I’m eating and when.
Eating quickly while scrolling is sabotaging your wellness.
Scoffing food while scrolling Instagram is bad. Eat slowly, CHEW YOUR FOOD, and engage in dinner conversation. Phones away from the table.
Liquids should be warm, or at least room temperature.
Tea, room temp water. Broth. Cold fizzy beverages will just mess with your stomach (plus, I am cold enough already).
The way I live the week before my period makes a world of difference when it comes to cramps.
Maybe TMI but the week of my period, the first day specifically, usually involves vomiting, fainting and debilitating cramps. If I’m not medicated I can’t function. But the way I look after myself the week before makes a HUGE difference - no cold food/drinks, a steak or two, lots of sleep and minimal alcohol. I try…
You don’t need to meditate, but you do need a mindfulness practice.
Meditation is gold standard, but if you can’t get into the habit (I can’t), find something that works for you. I like journalling, hot yoga and walking with hertz music. Does the job.
Steps and kneeling after food will help with digestion.
More digestion tea, but 100 steps and two minutes of sitting in Vajrasana pose after eating will help to encourage smooth digestion.
You need to soften your fascia. A roller and massage ball will be your best friend.
I did a lot of body work at RaKxa – a desk job + a severe scoliosis mean I have a lot of muscular tension and stiffness. One of the greatest takeaways from RaKxa was to work into my fascia - something I’d never done before. Our fascia and connective tissue is like a web holding our muscles and skeleton together. When it’s soft and supple, your entire body feels and moves differently. Get a ball and get into it.
Dry brushing will energise you in the same way a coffee will.
Start from the feet and work upwards, always towards the heart. Smooth body skin and tingles all over. The best.
Caffeine is okay for some people.
I drink two double espressos a day and I love them. I considered no coffee during my week of wellness, but decided against it because caffeine just doesn’t impact me in an overly negative way. People demonise coffee, but I learnt that some people tolerate it just fine. In fact, it’s beneficial. Just be honest with yourself.
Warm showers, warm baths and hot water bottles are it.
Again on my cold BS, but I feel so much better when I’m working actively to keep myself warm. One of my doctors recommended warm water/compress/hot water bottles for my feet every night. I love a cold plunge, but it needs to be part of contrast therapy (combined with a sauna).
Some more from RaKxa, for fun
Have you done a wellness retreat? Was it good? Was it insane? I want to do something similar next year. Recs welcome in the comments.
NEWS, HEADLINES, SAVES
Cassandra Grey joined Substack and she’s going to write about face lifts.
Love this Aesop synesthesia campaign (Barnabe Fillion, the former Aesop perfumer, now Arpa, also did the Venroy frag, also has synesthesia where the senses overlap)
Do we think this vintage face bra inspired kim kardashian’s face shaper?
Rumours are swirling that Hourglass is leaving Mecca
As expected, Hailey’s RHODE is taking down Sephora. I feel like we might see it launch into Australia via Mecca in the next 12-18 months?
Product of the week
CHANEL Boutons Eyeshadow Palettes. Gorgeous, limited edition, perfectly pigmented.
Need me or want to chat?
Find me at @emilyalgar OR hello@emilyalgar.com.au
“$15K wellness retreat” tells me everything I need to know about the article, and it's author.
Do you have any wellness retreat recommendations for the plebes who have good taste and good hearts but non-profit salary jobs? :)