tag:www.naturalawakenings.com,2005:/categories/healing-ways?page=3Healing Ways Healing Ways | Natural Awakenings Magazine Page 3Healthy Living Healthy Planet2023-03-04T19:46:24-05:00urn:uuid:c7f88f09-3f16-42d1-b89a-457e1713d0552023-01-18T16:45:01-05:002023-03-04T19:46:24-05:00Mindful Tips for Deeper Sexual Intimacy 2023-01-31 09:30:00 -0500Debbie Lambert<h3>Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:<br></h3><p><br></p><ol><li>Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.</li><li>They say the eyes are the windows to the soul. Eye-gazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.</li><li>Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.</li></ol><p><b></b><br></p><p><b>From Maci Daye</b></p><p><b></b><br></p><p>While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don't necessarily involve the genitals.</p><p> </p><blockquote><div class="media clearfix">
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<h4 class="media-heading"><a href="/2023/01/31/424127/love-in-the-present-moment-mindfulness-for-couples" target="_blank">Love in the Present Moment: Mindfulness for Couples</a></h4>
<p>Consider the gift of mindfulness this Valentine’s Day and every day to expand and strengthen your intimate relationships. <span class="pull-right"><a href="/2023/01/31/424127/love-in-the-present-moment-mindfulness-for-couples">Read More »</a></span> </p>
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<p> </p></blockquote><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:341151e3-04e7-4a9b-a53c-d8bf3a7559312022-12-11T15:14:17-05:002023-07-03T17:18:00-04:00Brain Power Boosters: Tips to Preserve Memory at Any Age2022-12-30 09:30:00 -0500Sheryl Kraft<p>Although it is completely normal to feel like our memories are failing us as we get older, this is not the time to panic. Regardless of age, it is always possible to learn, store and recall information, and there are numerous practices we can adopt to nourish and optimize our brains. Whether we’re looking for the car keys in all the wrong places or experiencing way too many tip-of-the-tongue moments, it may be high time to adopt the brain-boosting recommendations by these four experts.</p><h3>Eating for Cognitive Power</h3><p>“Having a better memory now and in the future means taking care of your brain and making the right lifestyle choices to slow down the aging process,” says Annie Fenn, M.D., founder of <a href="https://www.brainhealthkitchen.com/" target="_blank">Brain Health Kitchen</a><i>, </i>who believes that what we choose to eat is one of the most significant decisions we make each day. </p><p>Foods high in antioxidants like vitamins C and E, beta carotene and selenium have been shown to slow age-related memory loss. Think berries, grapes (which contain resveratrol, a memory-enhancing compound), beets, broccoli, almonds, avocados, carrots, eggs, salmon, onions and dark, leafy greens. </p><p>Avoid foods high in saturated and trans fats, which can increase “bad” cholesterol and lower “good” cholesterol. Studies find that high cholesterol diets can increase the risk of memory loss, among other cognitive functions.</p><p>Whole grains and legumes like cracked wheat, whole-grain couscous and lentils are complex carbohydrates that boost the brain by providing a steady, sustained supply of glucose, and are high in folate, the memory-boosting B vitamin.</p><p>Finally, don’t forget to include culinary herbs like curcumin, rosemary, saffron, oregano and mint. They all help support brain health, especially saffron, which contains a potent constituent called crocin that is associated with slowing cognitive decline in human and animal studies. </p><h3>Brain-Nourishing Supplements and Stress Reduction</h3><p>Wendy Warner, M.D., the founder of <a href="https://medicineinbalance.com/" target="_blank">Medicine in Balance</a>, an integrative healthcare practice in Langhorne, Pennsylvania, recommends Ginkgo biloba (one of the oldest living tree species in the world) and ginseng, which have both been found to help enhance memory with their neuroprotective and antioxidant effects. Noting that the brain works best with adequate nourishment, she asserts that these <a href="/article_tags/supplements" target="_blank">supplements</a> can play a role in increasing blood circulation to the brain, thus improving its function. </p><p>Also on her list are Bacopa monnieri for its antioxidant capacity, Rhodiola rosea for its neuroprotective and antioxidant effects and licorice (Glycirrhiza glabra) for its ability to increase circulation in the central nervous system.</p><p>Warner recommends regular stress management techniques like <a href="/article_tags/yoga" target="_blank">yoga</a>, qigong and tai chi as well, noting, “These all help lower inflammation and cortisol (an inflammatory stress hormone) and have been shown to improve memory.”</p><h3>Medicinal Herbs for Mental Clarity</h3><p><a href="https://thebotanicalhiker.com/" target="_blank">Heather Houskeeper</a> is a certified herbalist, long-distance hiker and author. When venturing out into the wild, she is able to spot and identify hundreds of medicinal herbs, including her favorite, top five memory boosters, starting with Ginkgo biloba, as well as:</p><div class="image-main"><img alt="Rosemary" src="//cdn1.locable.com/uploads/resource/file/969453/fill/700x0/rosemary-brain-health.jpg?timestamp=1670789969"></div><p> </p><p><span><b>Rosemary</b> (</span><i>Rosmarinus officinalis</i>) supports healthy blood flow to the brain. It can be enjoyed through food, tea or diffused as aromatherapy.</p><div class="image-main"><img alt="Ashwagandha" src="//cdn0.locable.com/uploads/resource/file/969454/fill/700x0/Ashwagandha.jpg?timestamp=1670790032"></div><p> </p><p><span><b>Ashwagandha </b>(</span><i>Withania somnifera</i>), traditionally ingested as food or tea, can support mental alertness, focus and clarity of mind. Mix ashwagandha powder with warm milk, hot water or broth.</p><div class="image-main"><img alt="Holy basil" src="//cdn1.locable.com/uploads/resource/file/969455/fill/700x0/holy-basil-brain.jpg?timestamp=1670790069"></div><p> </p><p><span><b>Holy Basil </b>(</span><i>Ocimum tenuiflorum</i>) is rich in antioxidants and supports cerebral circulation. Enjoy this delicious and fragrant herb as tea up to three times per day, use in cooking or take as a tincture.</p><div class="image-main"><img alt="Gotu kola" src="//cdn0.locable.com/uploads/resource/file/969456/fill/700x0/gotu-kola.jpg?timestamp=1670790114"></div><p> </p><p><span><b>Gotu kola </b>(</span><i>Centella asiatica</i>) is a restorative herb that can support alertness and mental clarity. It is also popularly used as a tea, tincture or extract for up to 14 days at a time.</p><h3>Slumber Savvy</h3><p>Insufficient <a href="/article_tags/sleep" target="_blank">sleep</a> can result in a variety of cognitive problems, including memory loss. Those suffering from obstructive sleep apnea (OSA), a common sleep disorder condition that affects breathing, should not ignore it.</p><p>High-quality sleep is key to reactivating memories, especially recalling the names of people we’ve recently met, according to Northwestern University researchers. Other experts have reported a strong association between sleep and the formation of memories. Strive for uninterrupted and deep sleep, as follows:</p><ul><li>The ideal amount for most adults is between seven and nine hours a night. </li><li>Wind down before bed with a consistent routine like reading, stretching or <a href="/article_tags/meditation" target="_blank">meditation</a>.</li><li>Keep the bedroom cool—somewhere around 65° F—and dark. </li><li>Shut off all electronics. </li><li>Avoid late-day caffeine, alcohol and spicy, heavy meals too close to bedtime. </li></ul><p>Treating OSA is important to improve both sleep and brain health, says Thomas M. Holland, M.D., of the <a href="https://www.riha.rush.edu/" target="_blank">Rush Institute for Healthy Aging</a>, explaining, “Impaired sleep can lead to biochemical processes that can impact memory and cognition.”</p><p><br></p><p><a href="https://sherylkraft.com/" target="_blank"><i>Sheryl Kraft</i></a><i> writes about health and wellness for </i><a href="https://sagebygaia.com/" target="_blank"><i>Sage by Gaia</i></a><i> and a variety of print and online media sources.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:f3e626e6-7884-441c-869b-6917cb7b09132022-12-11T16:02:46-05:002023-07-03T17:18:00-04:00More than Skin Deep: Healing the Heartbreak of Psoriasis2022-12-30 09:30:00 -0500Lorraine Maita, MD<p>Psoriasis affects approximately 3 percent of the U.S. population. According to Dr. Mark Hyman, founder of the <a href="https://www.ifm.org/" target="_blank">Institute of Functional Medicine</a>, the condition involves terrible suffering from scaly, itchy, inflamed and peeling skin; aching joints; burning genitals; broken nails; and the resulting <a href="/article_tags/depression" target="_blank">depression</a> that inevitably comes from such conditions—all of which explains why it is often referred to as “the heartbreak of psoriasis.”</p><p>The <a href="https://my.clevelandclinic.org/" target="_blank">Cleveland Clinic</a> describes psoriasis as an autoimmune condition of the skin. The <a href="/article_tags/immune_system" target="_blank">immune system</a> of people with psoriasis overreacts, causing inflammation and an overly rapid growth of new skin cells, which in turn causes a buildup on the surface that creates the appearance of scaling, but the effects are much more significant than cosmetic.</p><p>Psoriasis is associated with psoriatic arthritis, ulcerative colitis, Crohn’s disease, autoimmune thyroiditis, lymphoma and <a href="/article_tags/heart_health" target="_blank">cardiovascular</a> disease. The National Psoriasis Foundation (NPF) describes a link between psoriasis and cardiovascular disease and metabolic syndrome known as the “march of psoriasis”. Widespread inflammation may cause insulin resistance that triggers cells lining the blood vessels to malfunction, potentially leading to atherosclerosis and heart attack or stroke. The ailment also increases the risk of <a href="/article_tags/diabetes" target="_blank">diabetes</a>, obesity and high cholesterol.</p><p>Traditionally, psoriasis is treated with steroids and immunosuppressive drugs that can be harsh on the body and quite expensive while failing to address its root cause. Alternatively, the functional medicine approach is to treat the disease’s underlying causes: inflammation and triggers.</p><p>“I have psoriasis,” says Dr. Brad Shook, a chiropractic physician and member of The Institute of Functional Medicine. “I worked hard, and I’ve had my psoriasis and my autoimmunity under control and in remission. Through functional medicine, we can identify these drivers and help you to unwind this process, heal your body and then through that process of healing, you learn what the triggers were.”</p><h3>Psoriasis Triggers</h3><p>Functional medicine practitioners use the acronym STAIN to categorize five triggers that activate inflammation and psoriasis: stress, trauma or toxins, antigens or adverse food reactions, inflammation or infections and nutrition. Removing these triggers allows for healing.</p><h3>Stress</h3><p>Psoriatic patients report worsening of symptoms with stress. Modulating the reaction to stress and adding relaxation techniques can calm the inflammatory response. Practicing relaxing activities such as deep belly <a href="/article_tags/breathwork" target="_blank">breathing</a>, <a href="/article_tags/yoga" target="_blank">yoga</a>, tai chi, prayer, <a href="/article_tags/meditation" target="_blank">meditation</a>, visualization, Heartmath, <a href="/article_tags/bodywork" target="_blank">massage</a>, <a href="/article_tags/acupuncture" target="_blank">acupuncture</a> or biofeedback can relieve stress. <a href="/categories/fit-body" target="_blank">Exercise</a> can also release endorphins that reduce <a href="/article_tags/pain-relief" target="_blank">pain</a> perception.</p><h3>Trauma or Toxins</h3><p>The NPF states that physical trauma can induce the development of psoriatic plaques. Toxins such as smoking and alcohol have been shown to increase the risk and severity of the disease. Obesity may also play a role in worsening symptoms because toxins are stored in fat, which emits inflammatory cytokines. It’s recommended to maintain ideal weight, abstain from smoking and alcohol consumption, and avoid trauma. Detoxifying and removing heavy metals can decrease the inflammatory response, as well.</p><h3><b>Antigens or Adverse Food Reactions</b></h3><p>Studies show that a Western diet rich in sugar and fat leads to an imbalance in <a href="/article_tags/gut_health" target="_blank">gut</a> bacteria known as dysbiosis. These harmful bacteria may contribute to psoriasis. <a href="/article_tags/allergies" target="_blank">Allergens</a> or reactions to food can cause increased intestinal permeability, or leaky gut. The most common triggers tend to be wheat and dairy.</p><p>The Chopra Center recommends the <a href="https://chopra.com/articles/heal-your-gut-with-the-4r-program" target="_blank">4 R Gut Healing</a> program. Removing foods patients are sensitive to is key to calming down the immune system, as well as avoiding sugar, wheat, dairy and processed foods. To improve the gut, replace digestive enzymes, replenish healthy bacteria with a probiotic and repair the gut lining with butyrate or L glutamine.</p><h3>Inflammation or Infections</h3><p>To diminish inflammation, modify the diet to include more anti-inflammatory omega-3 fats found in fish, avocado, nuts, seeds and olives, and fewer inflammatory omega-6 fats found in wheat and dairy. Look for and eradicate hidden infections. Decrease inflammation with a high-quality fish oil, curcumin, probiotics and a whole foods diet free of food sensitivities.</p><h3>Nutrition</h3><p>Studies show that having adequate amounts of vitamins A and D, fish oil, probiotics and zinc are important for maintaining both a healthy gut and a healthy immune response. <a href="/article_tags/supplements" target="_blank">Supplementation</a> can be helpful in maintaining appropriate levels of these vital nutrients. Some patients using topical vitamin D products found they had effects similar to topical corticosteroids.</p><p>“When I started working at the Ultrawellness Center, I learned about how to address the root causes of a problem, not just the symptoms, and have found a new way of approaching psoriasis,” says Adonica Nichols, a psoriasis patient and a licensed practical nurse at the center, in Lenox, Massachusetts. “Living with psoriasis is still an everyday struggle for me, but I have implemented many of these changes in my diet and lifestyle over the past several months, and I am feeling better than I ever have.”</p><p>Psoriasis is a multifaceted, complex illness that may require a deeper look at the triggers. A functional medicine physician can offer a systematic approach to uncover and remove these triggers, helping patients heal from the heartbreak of psoriasis.</p><p><br></p><p><i>Board-certified in integrative, anti-aging and internal medicine, </i><a href="https://howtoliveyounger.com/" target="_blank"><i>Lorraine Maita, MD</i></a><i> is an award-winning functional medicine specialist and author in Short Hills, NJ.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:b6e19420-b127-4f36-8d77-f7803043a9b52022-11-15T13:30:58-05:002023-01-05T01:02:43-05:00Good Vibrations: The Healing Power of Sound2022-11-30 09:30:00 -0500Gayatri Bhaumik<p>For centuries, humans have employed sound in an attempt to heal and cure. The ancient Greeks believed in the power of music, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2766288/" target="_blank">using flutes, lyres and zithers to treat illness and vibrations to alleviate mental disorders</a>. Even today, military battalions play music to boost morale.</p><p>“Research shows that vibrations are the language of the body,” says Kyle Godfrey-Ryan, the founder of <a href="https://www.tune.studio/" target="_blank">TUNE</a>, a New York-based tech system designed to recalibrate the nervous system with sounds. “When we work with sound, we<b>’</b>re working with vibrations that can rebalance the nervous system and flood the body with endorphins.”</p><p>According to Susy Markoe Schieffelin, a healing practitioner at <a href="https://thecoppervessel.com/" target="_blank">The Copper Vessel</a>, in Los Angeles, “Sound vibrations work on a cellular level to recalibrate the body. Sound shifts vibrations in the body, both through entrainment—a process by which the vibrations of one object transform to match the higher vibration of another object—and by stimulating electric signals in the brain that support healing frequencies.”</p><p>Studies suggest that sound vibrations can unlock energy blockages, release tension and create calm and focus. For this reason, sound healing is frequently prescribed to manage conditions like anxiety, depression and post-traumatic stress disorder. Some practitioners also report anecdotal metabolic improvements, from lower blood pressure and decreased cholesterol levels to improved <a href="/article_tags/sleep" target="_blank">sleep</a>.</p><p>TUNE has worked with the National Institutes of Health and the Mayo Clinic to gain scientific backing for the brand<b>’</b>s devices. “Our technology reduces stress by 54 percent in 15 minutes,” Godfrey-Ryan claims. “It also has a massive impact on the circadian rhythm, so we<b>’</b>re able to prove better sleep quality, improved metabolism and reduced stress and anxiety.”</p><p>Sound healing can take many forms, and each type has specific applications. For example, Schieffelin explains, “Gongs and Tibetan bowls are very clearing and grounding, while crystal singing bowls feel more uplifting and elevating.” It is up to the individual to find a style that works for them and their intended results.</p><h3>Singing Bowls</h3><p>Originating in 12th-century Tibet, these metal bowls come in different sizes, each producing a specific sound vibration that is said to work on a particular part of the brain or body. Several-sized bowls often are used together to create a holistic healing approach. They can be placed directly on parts of the body to stimulate circulation and relax muscles. Singing bowls made of pure crystal quartz are popular for their pure sounds, and are believed to offer stress reduction, chakra balancing and <a href="/article_tags/mental_health" target="_blank">mental</a> clarity.</p><h3>Gongs</h3><div class="image-with-caption image-main"><img alt="Person lying on table listening to practitioner using mallets to play sound healing gong" src="//cdn3.locable.com/uploads/resource/file/963760/fill/700x0/sound-healing-gong.jpg?timestamp=1668543754"><div class="small"><p></p><p>stevica mrdja/EyeEm/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Used in healing since about 4,000 B.C., gong baths, which combine different tones and melodies to fashion multifaceted vibrations, may positively influence the mind and body by stimulating the <a href="/2019/06/28/225105/toning-the-vagus-nerve-relief-for-pain-anxiety-and-inflammation" target="_blank">vagus nerve</a>. Godfrey-Ryan advises, “Gongs are amazing for trauma release, but gong work is very heavy, so if you<b>’</b>ve never played with sound before, this will be really intense.”</p><h3>Vocal Toning</h3><div class="image-with-caption image-main"><img alt="Chart of Chakra sounds" src="//cdn3.locable.com/uploads/resource/file/963764/fill/700x0/chakra-sound-healing.jpg?timestamp=1668543971"><div class="small"><p></p><p>V. Kudryashov/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Numerous cultures—from ancient Egyptians to Tibetan throat singers—have their distinct forms of vocal toning. Hindu mantras can be especially powerful for some people because they harness the energy of specific words and intonations. Among practitioners, seven distinct tones have been linked to specific parts of the body. It is believed that these vibrations can balance the body’s cells and open energetic healing, leading to targeted benefits.</p><h3>Tuning Forks</h3><div class="image-with-caption image-main"><img alt="Person lying down with eyes closed while practitioner holds tuning forks alongside head for sound healing" src="//cdn2.locable.com/uploads/resource/file/963767/fill/700x0/tuning-forks-sound-healing.jpg?timestamp=1668544124"><div class="small"><p></p><p>Microgen/AdobeStock.com<br></p><p></p></div></div><p> </p><p>While musicians use these devices to ensure that their instruments are set to the correct pitch, they also can be held next to specific parts of the body by individuals seeking healing vibrations, emotional balance and <a href="/article_tags/pain-relief" target="_blank">pain relief</a>. “Tuning forks are fun because you can have a very strong somatic reaction within a few seconds—they<b>’</b>re very powerful,” notes Godfrey-Ryan.</p><h3>Solfeggio Frequencies </h3><div class="image-with-caption image-main"><img alt="Graphic of person sitting down cross legged in meditative pose with headphones on surrounded by sound waves" src="//cdn2.locable.com/uploads/resource/file/963768/fill/700x0/solfreggio-frequencies.jpg?timestamp=1668544393"><div class="small"><p></p><p>kentoh/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Solfeggio frequencies are musical tunes or sound patterns designed to stimulate the <a href="/article_tags/brain_health" target="_blank">brain</a> by syncing brain waves to specific healing frequencies. Each of the seven most popular solfeggio frequencies sets out to target a certain purpose, from improving <a href="/article_tags/relationships" target="_blank">relationships</a> and awakening intuition to navigating change and letting go of fear.</p><h3>Binaural Beats</h3><p>Binaural beats are soundscapes that create a gap between different frequencies. For example, the tune might have a tone of 210 Hertz (Hz) in the left ear and 200 Hz in the right ear, producing an illusory tone of 10 Hz, also known as a binaural beat. Brainwaves are thought to automatically align themselves with this auditory tone, which may be useful for improving focus and reducing stress.</p><p>Sound healing is finding a permanent place in modern wellness culture as more people experience its rewards. While there are myriad ways to use sound vibrations for healing purposes, it is up to each individual to find the style that resonates with them and achieves the improvements they seek. With regular practice, they may even find relief that is cumulative and long-lasting.</p><p><br></p><p><a href="https://www.gayatribhaumik.com/" target="_blank"><i>Gayatri Bhaumik</i></a><i> is a professional writer and editor.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:87b7c52d-e9da-4974-85e2-c7c1079a95af2022-10-12T15:35:22-04:002023-02-01T07:32:20-05:00Staying Serene in Turbulent Times: How to Turn Anxiety into Positive Action2022-10-31 09:30:00 -0400Ronica O’Hara<p>In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces <a href="/article_tags/climate-change" target="_blank">climate</a> catastrophes, acrid politics, stubborn inflation, unpredictable <a href="/article_tags/coronavirus" target="_blank">virus</a> variants and hot-button issues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent <a href="https://climatecommunication.yale.edu/publications/dramatic-increase-in-public-beliefs-and-worries-about-climate-change/" target="_blank">Yale survey</a> found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely worried” or “very worried” about where the country is headed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.</p><p>“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide <a href="https://www.climatepsychiatry.org/" target="_blank">Climate Psychiatry Alliance</a> and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.” </p><p>Still, she adds, “We are also by definition part of the system, and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”</p><p>To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”</p><h3>Taking a Wider Perspective</h3><p>News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the <a href="https://www.cognitivetherapynyc.com/" target="_blank">American Institute for Cognitive Therapy</a> and author of the bestselling <i>The Worry Cure</i> and the upcoming <i>If Only</i>. </p><div class="image-with-caption image-main"><img alt="Two people in hiking gear in forest hugging tree" src="//cdn3.locable.com/uploads/resource/file/956062/fill/700x0/hugging-tree.jpg?timestamp=1665679062"><div class="small"><p></p><p>Mediteraneo/AdobeStock.com<br></p><p></p></div></div><p> </p><p>“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are made by the ‘talking heads’ in media never come true.”</p><p>Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”</p><p>In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can absolutely be turned into something positive,” says neuropsychologist <a href="https://www.barbaraeasterlin.com/" target="_blank">Barbara Easterlin</a>, of Jackson, Wyoming, an expert on <a href="/2020/12/30/339329/climate-anxiety-navigating-our-emotions-as-the-planet-changes" target="_blank">eco-anxiety</a> who is on the steering committee of the <a href="https://www.climatepsychology.us/" target="_blank">Climate Psychology Alliance of North America</a>. “Doing just one thing to help the planet consistently helps defeat anxiety.”</p><p>Taking action moves us into our power—as 15-year-old <a href="/2020/03/31/304973/climate-warriors-unite-a-call-to-action" target="_blank">Greta Thunberg demonstrated</a> by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift before significant social change follows, <a href="https://penntoday.upenn.edu/news/damon-centola-tipping-point-large-scale-social-change" target="_blank">conclude researchers at the University of Pennsylvania School of Engineering and Applied Science</a> that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author <a href="https://www.damoncentola.com/" target="_blank">Damon Centola, Ph.D.</a>, author of <i>Change: How to Make Big Things Happen.</i> </p><h3>Building Resilience with Self-Care</h3><p>Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can induce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to expand it and cultivate the capacity to be with more,” says Easterlin.</p><div class="image-with-caption image-main"><img alt="Child standing in front of crowd holding sign over head reading Save the planet go green" src="//cdn1.locable.com/uploads/resource/file/956066/fill/700x0/save-planet-go-green.jpg?timestamp=1665679267"><div class="small"><p></p><p>andrea/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says <a href="https://lesliedavenport.com/" target="_blank">Leslie Davenport</a>, a climate psychology consultant and author of <i>Emotional Resiliency in the Era of Climate Change</i>. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the <a href="https://www.ciis.edu/public-programs/certificates-and-continuing-education/ciis-public-programs-certificates/climate-psychology-certificate" target="_blank">California Institute of Integral Studies</a> to train therapists in treating eco-anxiety. For low-cost online support, the <a href="https://www.goodgriefnetwork.org/" target="_blank">Good Grief Network</a> offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online.</p><p>Getting enough <a href="/article_tags/sleep" target="_blank">sleep</a>, <a href="/categories/conscious-eating" target="_blank">eating healthy</a> and <a href="/categories/fit-body" target="_blank">exercising</a> are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approaches as <a href="/article_tags/mindfulness" target="_blank">mindful</a> <a href="/article_tags/breathwork" target="_blank">breathing</a>, <a href="/article_tags/dance" target="_blank">dancing</a> and grounding. <a href="/article_tags/meditation" target="_blank">Meditation</a>, easily accessed these days through apps like <a href="https://www.calm.com/" target="_blank">Calm</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a>, helps us to enter into what religious and <a href="/article_tags/spirituality" target="_blank">spiritual</a> teachings call “the still point within.”</p><p><br></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/10/31/414879/12-quick-fixes-for-anxiety-simple-strategies-for-mental-well-being" target="_blank">12 Quick Fixes for Anxiety: Simple Strategies for Mental Well-Being</a></h4>
<p>Useful anti-anxiety strategies from mental health professionals to help ease us through anxious moments. <span class="pull-right"><a href="/2022/10/31/414879/12-quick-fixes-for-anxiety-simple-strategies-for-mental-well-being">Read More »</a></span> </p>
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</p><p> </p><p>Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury. </p><p>On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a <a href="https://www.sciencedaily.com/releases/2019/10/191015115354.htm" target="_blank">study in <i>Behavior Therapy</i></a>. Googling “good news on climate change” will bring up articles about <a href="/article_tags/renewable-energy" target="_blank">alternative energy</a> growth, new super-enzymes that eat plastic rubbish and black rhinos coming back from the brink of extinction. Although dystopic books abound, others offer hope, such as <a href="https://drawdown.org/" target="_blank"><i>Drawdown</i></a>, with its sensible, scaled-down strategies to stop global warming by 2050.</p><h3>Moving into Action</h3><p>Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” advises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.” </p><p>By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”</p><div class="image-main"><img alt="Silhouette of the backs of six people standing in line holding hands raised overhead in front of sunrise" src="//cdn0.locable.com/uploads/resource/file/956057/fill/700x0/community-action.jpg?timestamp=1665677651"></div><p> </p><p>In one recent <a href="https://www.nature.com/articles/s41562-018-0434-0?utm_source=Nature_community&utm_medium=Social_media_advertisingCommunity_sites&utm_content=BenJoh-Nature-MultiJournal-Social_Sciences-Global&utm_campaign=MultipleJournals_USG_SOCIAL" target="_blank">study</a>, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underlying rancorous national crises, says <i>New York Times</i> columnist David Brooks. He advocates “<a href="https://www.aspeninstitute.org/blog-posts/the-relationalist-manifesto/" target="_blank">radical mutuality</a>”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold. </p><p>“Independent of political beliefs, many people can find common values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin. </p><p>That, in turn, helps lower our distress. A recent <a href="https://link.springer.com/article/10.1007/s12144-022-02735-6" target="_blank">Yale study</a> found that eco-anxiety was linked to depression only among students not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says. </p><p>As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”</p><p><br></p><p><i>Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:d9aa2389-77ef-48c3-baa0-35319d0594382022-10-13T13:55:18-04:002022-12-06T19:21:31-05:0012 Quick Fixes for Anxiety: Simple Strategies for Mental Well-Being2022-10-31 09:30:00 -0400Ronica O’Hara<p>It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crippling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.</p><h3>Breathe Deeply</h3><p>“Controlling your breathing is a fantastic hack to help you move out of a stress/anxiety response state. It’s important to try different breathing techniques to figure out which ones work for you,” says <a href="https://www.choosingtherapy.com/krista-jordan/" target="_blank">Krista Jordan, Ph.D.</a>, a clinical psychologist in Austin, Texas. Many options exist such as <a href="/article_tags/breathwork" target="_blank">breathing</a> slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.</p><h3>Tap with the Fingers</h3><p>Emotional Freedom Technique (EFT) is a five-minute approach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/" target="_blank">study</a>, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy. “EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound thinking and solutions,” says Colorado Springs therapist <a href="https://www.fulfillmentcounselingandlifecoaching.com/" target="_blank">Dana C. Avey</a>. Simple instructions can be found online and in YouTube videos.</p><h3>Write It Off with Journaling</h3><p>Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound <a href="/2022/02/28/389324/journaling-to-access-inner-wisdom" target="_blank">journal</a>, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon <a href="https://backincontrol.com/" target="_blank">David Hanscom</a>, a chronic pain expert and author of <i>Back in Control</i>, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then promptly tearing it up to let the thoughts go.</p><h3>Meditate Mindfully</h3><p>Many soothing types of meditation can be tried out on apps like <a href="https://www.calm.com/" target="_blank">Calm</a>, <a href="https://insighttimer.com/" target="_blank">InsightTimer</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a>, but the best-studied approach for anxiety is <a href="/article_tags/mindfulness" target="_blank">mindfulness</a>, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A <a href="https://www.sciencedaily.com/releases/2017/05/170501094325.htm" target="_blank">2017 Australian study</a> found that just 10 minutes of daily mindful <a href="/article_tags/meditation" target="_blank">meditation</a> can help prevent the mind from wandering and is particularly effective for repetitive, anxious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.</p><h3>Move the Body in Nature</h3><p>According to the <a href="https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096" target="_blank"><i>Harvard Health Letter</i></a><i>,</i> “Just a single bout of exercise can ease anxiety when it strikes<i>.</i>” Studies have proven the value of everything from aerobics to swimming and <a href="/article_tags/yoga" target="_blank">yoga</a>, and it’s even better if <a href="/categories/fit-body" target="_blank">exercising</a> can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full" target="_blank">study</a>, walking without using a smartphone or another electronic device in urban settings just two hours a week reduced cortisol levels 21 percent in 20 minutes, “which helps to reduce the medical effects of stress, including chronic inflammation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of <a href="https://www.drjohnlapuma.com/my-nature-dose/" target="_blank">My Nature Dose</a>, a free, anti-anxiety walking program.</p><h3>Say a Favorite Prayer</h3><p>Making a deep <a href="/article_tags/spirituality" target="_blank">spiritual</a> connection—an age-old anxiety solution—can involve praying or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. <a href="https://www.ericeft.com/" target="_blank">Eric Almeida</a>, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is useful nonetheless.”</p><h3>Chill Out</h3><p>“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-based marriage and family therapist <a href="https://estestherapy.com/" target="_blank">Sarah O’Leary</a>. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.</p><h3>Get Rooted</h3><p>Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anxiety,” says mindfulness trainer and author <a href="https://joyrains.com/" target="_blank">Joy Rains</a> of Bethesda, Maryland.</p><h3>Soothe with Supplements</h3><p>Boston integrative medicine physician Sarika Arora, M.D., of the <a href="https://www.womenshealthnetwork.com/" target="_blank">Women’s Health Network</a>, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equilibrium to the nervous system; magnesium to support balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels; eleuthero (Siberian ginseng) to limit excess cortisol; and vitamin E to support hormone production and stress recovery.</p><h3>Be with the Anxiety</h3><p>Tyler Read, the San Francisco-based owner of <a href="https://www.ptpioneer.com/" target="_blank">Personal Trainer Pioneer</a>, decided to bite the bullet by using the tools of <a href="https://www.psychologytoday.com/us/therapy-types/dialectical-behavior-therapy" target="_blank">dialectical behavior therapy</a> to put himself into anxiety-producing public places. “Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.</p><h3>Move to Music</h3><p>Relaxing <a href="/article_tags/music" target="_blank">music</a> can be as effective as medication in altering brain function, <a href="https://www.researchgate.net/publication/265177535_Neural_Entrainment_to_the_Rhythmic_Structure_of_Music" target="_blank">research</a> suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychotherapist <a href="https://drkelliek.com/base/" target="_blank">Kellie Kirksey, Ph.D.</a>, of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”</p><h3>Bond with an Animal</h3><p>Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interactions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says <a href="https://www.healthwithshannon.com/" target="_blank">Shannon Dolan</a>, an Austin, Texas, nutritional therapist and horse owner. “If you don’t have your own <a href="/categories/natural-pet" target="_blank">pet</a>, look up <a href="/2021/08/31/365737/horses-as-healers-equine-therapy-has-physical-and-emotional-benefits" target="_blank">equine therapy</a> in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”</p><p><br></p><p><i>Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:6d29054e-7018-4d64-b40c-b9136f3855d22022-09-21T11:12:46-04:002022-11-07T11:54:45-05:00Conservative Dentistry: Why Less Is More in Tooth Repair2022-09-30 09:30:00 -0400Linda Sechrist<p>Whether dentistry is described as being conservative, biological or biomimetic, the description that precedes such health care is extremely important. That 10- or 12-letter term signifies a specific type of dentistry that’s the best option for both our teeth and the rest of our bodies, as Ann Lee found out when the pieces to her dental puzzle fell together in just the right order.</p><p>Lee, a naturopathic doctor and licensed acupuncturist who owns the <a href="https://doctornaturalmedicine.com/" target="_blank">Health for Life Clinic</a>, in Lancaster, Pennsylvania, had been experiencing problems with her sinuses for years. She had been alerted to a potential problem with one of her teeth via a preventive tool known as medical infrared thermograph screening. But it wasn’t until after she read an interview with dentist <a href="https://hgdcoffice.com/" target="_blank">Blanche Grube</a> in a naturopathic magazine about conservative dentistry that she made the connection.<i> </i>She bought Grube’s book, <a href="https://chewbook.com/" target="_blank"><i>Chew on This But Don’t Swallow: A Must-Read Before Your Next Dental Visit</i></a><i>, </i>and read it from cover to cover. Grube drew upon 46 years of clinical observation, continuing education conferences and thousands of hours of study to analyze how the whole body functions and what part teeth play in overall health.</p><p>Says Lee, “I had a capped tooth with metal underneath. Once I got it removed, all the things connected to it resolved. My sinus issues, post-nasal drippage, coughing, and even my trigeminal neuralgia that I had for 10 years resolved.” Trigeminal neuralgia affects the nerves running from the face to the brain, causing electrical shock sensations to the jaw and face that can be triggered by stress or certain movements.</p><p>Today, when Lee suspects a correlation between the physical problems a patient has with the amount of metal in their mouth such as fillings, crowns and permanent retainers, she relates their physical problems to metal oxidation and inflammation that can manifest in numerous ways, and suggests that the patient read Grube’s book and consider any of the non-metal options now available.</p><div class="image-with-caption image-main"><img alt="Person grinning and pointing to healthy teeth with index finger" src="//cdn1.locable.com/uploads/resource/file/950634/fill/700x0/conservative-dentistry-patient-smile.jpg?timestamp=1663773521"><div class="small"><p></p><p>fizkes/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Bernice Teplitsky, DDS, owner of <a href="https://www.wrigleyvilledental.com/" target="_blank">Wrigleyville Dental</a>, in Chicago, interprets biological dentistry as dealing with the whole person. “Both biological and conservative dentistry deal with biocompatible materials, making sure that each is right for the individual. Determining the compatibility of dental materials is important for those who have existing allergies, because their immune systems have already been compromised, and having to deal with new allergies to dental materials may only worsen their condition,” she says.</p><p>Conservative dentistry involves removing a minimum of healthy tooth structure during the restorative process. By conserving natural enamel and dentin, many of the complications caused by excessive tooth shaving and drilling are avoided. “Students who went to dental school 15 years ago weren’t taught biological, biomimetic or conservative dentistry, and they didn’t have the superior materials that we have today,” says Teplitsky. “Unless they took continuing education units that taught these things, they didn’t learn that traditional approaches require unnecessary removal of tooth structure and fail to replicate the properties of natural teeth, leading to major complications including root canals, fractures and extractions. They also didn’t learn that what is going in the mouth with the teeth and gums relates to the overall condition of a person’s health.”</p><p>According to studies reported in <i>Science Direct</i>, which offers the latest peer-reviewed research papers, teeth naturally have the optimal properties and structure to withstand the many challenges of the oral environment. Conservative dentistry, with its innovative materials, efficiently preserves this natural tooth structure, particularly when combined with early detection.</p><p><i></i><br></p><p><i>Linda Sechrist </i><i>is </i>Natural Awakenings’<i> senior staff writer.</i></p><p><i><br></i></p><div class="image-with-caption image-main"><img alt="Graphic of three teeth illustrating different types of dentistry practices" src="//cdn2.locable.com/uploads/resource/file/950632/fill/700x0/tooth-dentistry.jpg?timestamp=1663773372"><div class="small"><p></p><p>Kateina/AdobeStock.com<br></p><p></p></div></div><p> </p><h3>Conservative Dentistry</h3><p>A dentistry branch whose goal is to conserve the teeth in the mouth, using operative practices, as well as endodontics. It also involves various types of direct and indirect restorations of the individual teeth.</p><h3>Biological Dentistry </h3><p>Dental practices that utilize mercury-free and mercury-safe dentistry, the impact of dental conditions, devices and treatments on oral and systemic health, including the biocompatibility of dental materials and techniques.</p><h3>Biomimetic Dentistry</h3><p>A type of tooth-conserving dentistry, treats weak, fractured and decayed teeth in a way that keeps them strong and seals them from bacterial invasion; eliminates cutting teeth down for crowns and destructive root canal treatment.</p><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:347dfb63-6733-45a0-8a00-846a8cb841372022-08-16T13:06:09-04:002022-10-06T10:09:54-04:00Growing Younger: Longevity Strategies that Help Reverse the Aging Process2022-08-31 09:30:00 -0400Marlaina Donato<p>Longevity, a human quest through the ages, is now a hot topic among scientific researchers that assert there has never been a better time to maximize our potential for metabolic renewal. Biological age—the state of our health at the cellular level—is in the spotlight, as are the anti-aging benefits of science-supported phytonutrients, cell-rejuvenating foods and safe, non-surgical, stem cell procedures. Functional medicine, with its focus on the biology-based root causes of disease, is also a rising star in the arena of age reversal. </p><p>No matter which path we follow to aging vibrantly, the most inspiring takeaway is that lifestyle, not genes, determines destiny. “On average in the United States, the last 16 years of life are spent with multiple diagnoses and on multiple medications. We are giving our hard-earned money to pharmacies, hospitals and nursing facilities,” says Kara Fitzgerald, a naturopathic doctor in Newtown, Connecticut, and the author of <a href="https://youngeryouprogram.com/" target="_blank"><i>Younger You: Reduce Your Bio Age and Live Longer, Better</i></a>. She and other researchers contrast “lifespan”, the years from birth to death, to “healthspan”, the years spent in good health free of age-related disease and disability. “Lifespan is not necessarily healthspan, and we can change that,” she says.</p><h3>Age Is Not Just a Number</h3><p>Until recently, age was determined by the year on our birth certificate, but “bio age” is the new number to pay attention to. It might not only predict health outcomes down the road, but also add years to our lives. In groundbreaking work in 2017, anti-aging researcher <a href="https://ph.ucla.edu/faculty/horvath" target="_blank">Steven Horvath</a> at the University of California, Los Angeles, used algorithms to calculate biological age on the basis of how extensively our genome is modified by a process called DNA methylation. Researchers are now understanding what factors can turn on positive gene expressions and turn off those that may activate life-threatening diseases. </p><p>“Bio age is how fast our bodies are aging, and aging is the main risk factor for all diseases, including Type 2 diabetes, cardiovascular disease, dementia and neurodegenerative disorders,” says Fitzgerald, noting that only 10 to 20 percent of longevity outcomes are genetic.</p><p>Fitzgerald and her team drove this point home with the first randomized, controlled <a href="https://pubmed.ncbi.nlm.nih.gov/33844651/" target="_blank">study</a> on the power of lifestyle and diet to turn back the biological age clock. Based upon functional medicine, the program enrolled 18 healthy men between ages 50 and 72 in a target group and 20 in a control group. Those in the target group ate a nutrient-rich diet, slept seven hours a night, practiced relaxation techniques and took supplemental probiotics and phytonutrients. They ate only between 7 a.m. and 7 p.m., exercised for at least 30 minutes five days a week, avoided sweets and consumed two cups of dark, leafy, greens and three cups each of cruciferous vegetables and colorful vegetables daily, as well as six ounces of animal protein. </p><p>The results, published last year in the journal <i>Aging</i>, showed that three years of bio age were reduced in the target group in just eight weeks compared to the control group. “What we eat, our stress load and our response to it, the quality of the air we breathe and if we exercise are all drivers or reducers of our bio age. Knowing this, we absolutely need to take responsibility for our lives,” says Fitzgerald. </p><p>This bio age reversal is good news when we look at the grim statistics. According to the <a href="https://www.cdc.gov/heartdisease/facts.htm" target="_blank">U.S. Centers for Disease Control and Prevention</a> and the <a href="https://www.cancer.org/content/dam/cancer-org/research/cancer-facts-and-statistics/annual-cancer-facts-and-figures/2018/cancer-facts-and-figures-2018.pdf" target="_blank">American Cancer Society</a>, approximately 610,000 people die of <a href="/article_tags/heart_health" target="_blank">heart disease</a> in this country each year and more than 600,000 Americans are predicted to succumb to <a href="/article_tags/cancer" target="_blank">cancer</a> this year alone.</p><h3>Molecular Magic</h3><p>Harvard genetics professor <a href="https://sinclair.hms.harvard.edu/" target="_blank">David Sinclair</a>, author of the seminal <i>Lifespan: Why We Age—And Why We Don’t Have To, </i>discovered antioxidant-rich resveratrol in grapes in 2003. Since then, he and other researchers have found additional compounds with the ability to activate longevity pathways. Nicotinamide adenine dinucleotide (NAD, or B3), a coenzyme involved in many metabolic processes essential to life, has been <a href="http://longevityfacts.com/nmn-nad-nicotinamide-mononucleotide-david-sinclair-interview-anti-aging-drug-trials-nicotinamide-adenine-dinucleotide-sirtuins/" target="_blank">shown</a> to rejuvenate aging mice, increasing energy-producing mitochondria in the cells and fortifying muscle mass. The body makes less NAD as we age, but <a href="https://siimland.com/how-to-increase-nad-levels-for-more-energy-and-anti-aging/" target="_blank">research</a> suggests that <a href="http:///2022/04/29/397391/intermittent-fasting-basics-how-to-improve-health-by-eating-less-often" target="_blank">intermittent fasting</a>, exercise and heat saunas can stimulate this youth-preserving molecule. NAD-boosting supplements are also on the market, but consuming foods like naturally fermented sauerkraut, raw milk, nutritional yeast and pumpkin seeds is also a good strategy. </p><p>SIRT6, an enzyme in close relationship with NAD and responsible for many molecular anti-aging processes, including DNA repair, is abundant in seaweeds, especially the strain <i>Fucus vesiculosus, </i>commonly known as bladder wrack<i>. </i><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5484140/" target="_blank">Research</a> published in the journal <i>Marine Drugs</i> in 2017 indicates bladder wrack’s<i> </i>anti-inflammatory and anti-tumoral properties, as well as its potential to protect the liver and normalize high blood sugar and blood pressure. </p><p>Fisetin, a powerful flavonoid found in certain foods like strawberries, peaches, apples, persimmons, tomatoes, onions and cucumbers, rivals ever-beneficial quercetin. <a href="https://pubmed.ncbi.nlm.nih.gov/34516952/" target="_blank">Research</a> published last year in the <i>European Journal of Pharmacology </i>cites fisetin’s numerous potential benefits for <a href="/article_tags/brain_health" target="_blank">neurodegenerative</a> conditions such as Parkinson’s disease, amyotrophic lateral sclerosis, Alzheimer’s disease, stroke and vascular dementia. </p><h3>The Trifecta of Acid, Inflammation and Stress</h3><p>Chronic systemic inflammation is now understood to be the physiological springboard for most diseases ranging from cancer to depression, but its connection to uric acid is critical in producing free radicals that accelerate aging. “Unfortunately, most doctors look upon uric acid solely as a risk marker for gout. We now recognize that uric acid serves as a powerful signal in the body to prepare for food and water scarcity,” says neurologist <a href="https://www.drperlmutter.com/" target="_blank">David Perlmutter</a>, author of <i>The New York Times</i> bestseller <i>Grain Brain</i> and the recent <i>Drop Acid</i>, a guide to <a href="/2022/01/31/387298/david-perlmutter-on-the-role-of-uric-acid-in-metabolic-health" target="_blank">lowering uric acid in the body</a>. “Uric acid levels above 5.5 milligrams per decilitre trigger the body to raise the blood pressure, increase the blood sugar, become insulin-resistant and increase the formation and storage of body fat,” he says. “Central to regaining metabolic health and reducing risk for metabolic conditions like Alzheimer’s disease, coronary artery disease and Type 2 <a href="/article_tags/diabetes" target="_blank">diabetes</a> is reining in uric acid.” </p><div class="image-with-caption image-main"><img alt="Back of person jumping in the air outside with arms spread open wearing all white" src="//cdn3.locable.com/uploads/resource/file/942786/fill/700x0/longevity-youth-health.jpg?timestamp=1660672486"><div class="small"><p></p><p>michaeljung/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Chronic, unmanaged stress is a major factor in physical and mental decline due to elevated levels of cortisol. “Stress threatens the health and diversity of our gut bacteria, leading to increased gut permeability, a central mechanism underlying widespread inflammation, which is the cornerstone of all chronic degenerative conditions,” says Perlmutter. “Those conditions as a category are ranked by the World Health Organization as the number one cause of death on our planet today.”</p><p>Fitzgerald concurs, “Excessive inflammation—an imbalanced immune response—accelerates the aging process, and it increases with stress. Stress is the gasoline on the fire of aging.”</p><p>Eating to reduce inflammation is key, and there is power on our plates when we add some of Fitzgerald’s longevity boosters like turmeric, green tea, shitake mushrooms, wild-caught salmon, eggs, liver and sunflower seeds. A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0531556519306643" target="_blank">study</a> last year in <i>Experimental Gerontology</i> reported that the amino acid L-theanine, found particularly in green tea, reduced oxidative stress, liver degeneration and inflammatory responses in aging rats. </p><h3>Radical Renewal Without Surgery</h3><p>In the daily survival game, the body’s stem cells generate specialized cells to replace those throughout the body that are damaged and dying. This ongoing repair process slows down as we advance in years, but cutting-edge procedures offer new hope for conditions ranging from arthritis to age-related brain fog. </p><p>“Stem cells improve DNA methylation and telomere length, and result in a reduced physiologic age compared to your chronologic age,” says <a href="https://www.ismoc.net/" target="_blank">Chadwick Prodromos</a>, a Chicago-based, board-certified orthopedic surgeon and the founder of the Prodromos Stem Cell Institute, in Antigua. “Joint replacements are offered quite liberally nowadays, but most of our patients with severe arthritis who were offered joint replacements do well in our care without them for virtually any joint in the body.” Prodromos and his team combine umbilical cord-derived stem cell treatment (non-embryonic/fetal) with specially selected nutritional supplements and in some patients, platelet-rich plasma and hyaluronic acid injections. </p><p>Even with exciting advances in the promotion of long life, experts are unanimous in stressing that going into our golden years disease-free begins and ends with individual lifestyle choices, starting with what we put in our mouths. “Diet is the most critical variable in terms of our metabolic destiny. It’s been said that a person can’t exercise away a poor diet, and there’s great wisdom in this statement,” says Perlmutter. </p><p>“While stem cell treatment has been quite effective, it is important to remember that avoiding chemicals in the environment, exercising vigorously and maintaining a low BMI [body mass index] are clearly the most important factors in good health,” advises Prodromos.</p><p><i></i><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author, composer and painter.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:78c81ef9-0777-4d3b-853f-6f9a2c85f8782022-08-17T16:47:24-04:002022-10-06T10:09:52-04:00Heading Off Headaches: Natural Strategies Help Halt the Pain2022-08-31 09:30:00 -0400Carrie Jackson<p>Headaches are one of the most common pain conditions in the world. According to the <a href="https://my.clevelandclinic.org/health/diseases/9639-headaches" target="_blank">Cleveland Clinic</a>, up to 75 percent of adults have had a headache in the past year. While symptoms vary in scope and intensity, understanding the underlying cause of a headache can lead to better treatment outcomes. Most headaches can be treated holistically, and lifestyle modifications can be key to lasting relief.</p><p>There are more than 150 types of headaches, with the most common being tension, migraine and cluster. Migraine attacks, which according to the <a href="https://americanmigrainefoundation.org/resource-library/ampp/" target="_blank">Migraine Research Foundation</a> affect 12 percent of people in the U.S., are about three times more common in women than in men. Classic symptoms, which can be mild to severe, include throbbing or pounding pain located in the sinuses, forehead, back of the head or one of the temples.</p><h3>Triggers</h3><p>Migraine can be triggered by changes in the weather, fatigue, stress, anxiety, insufficient <a href="/article_tags/sleep" target="_blank">sleep</a>, <a href="https://www.everydayhealth.com/dehydration/" target="_blank">dehydration</a> and hormonal changes, according to the <a href="https://americanmigrainefoundation.org/resource-library/top-10-migraine-triggers/" target="_blank">American Migraine Foundation</a>. Headaches can also be provoked by certain <a href="/article_tags/allergies" target="_blank">allergens</a>, such as cigarette smoke, exposure to harsh chemicals in cleaning or beauty products, mold, dust, caffeine, alcohol and fermented foods.</p><p>According to Alexander Feoktistov, M.D., Ph.D., founder of the <a href="https://www.synergyheadache.com/" target="_blank">Synergy Integrative Headache Center</a>, in Chicago, many headaches are caused by some form of stress. “Both physical and emotional stress can manifest with headaches. These are often triggered by changes in a routine or schedule, which throws the body’s regulatory rhythm off. Skipping meals, varying your sleep patterns and exercising inconsistently can all confuse the body and lead to a headache, varying in intensity from dull and distracting to severe and debilitating,” he explains.</p><h3>The Mind-Body Connection</h3><p>While not completely understood, <a href="/article_tags/mental_health" target="_blank">mental stress</a> and anxiety can also be a trigger. “The mind-body connection is fierce,” says Christina P. Kantzavelos, a licensed clinical social worker who specializes in chronic illness and pain at <a href="https://www.beginwithintoday.com/" target="_blank">Begin Within Today</a>, in San Diego. “It’s important to keep in mind that pain literally originates in the brain. I use a Constructed Awareness approach with clients and bring curiosity to the pain they are experiencing, including headaches. What thoughts and emotions are coming up when they focus on the pain?” she says. “Physical symptoms are often the manifestation or tangible evidence of what is going on in your unconscious mind. Our bodies become stronger or weaker, depending on our emotional state. Fear, self-criticism and invalidating the self can be the root of a headache.”</p><h3>Try Acupuncture or Acupressure</h3><p>Evidence suggests that <a href="/article_tags/acupuncture" target="_blank">acupuncture</a> is effective in relieving the pain of headaches by changing the flow of energy, increasing blood circulation, releasing endorphins and relaxing muscles. Acupressure and other techniques can be done anywhere, says chiropractor and acupuncturist <a href="https://www.nwhealth.edu/faculty/michele-renee/" target="_blank">Michele Renee</a>, director of integrative care at Northwestern Health Sciences University, in Bloomington, Minnesota. “The best acupressure point for headaches is the soft skin in-between the thumb and pointer finger. Massage it for 20 to 30 seconds at a time to relieve pain or hold it for 10 seconds,” she says. “Migraines are caused by vascular dilation in the head, so I recommend putting your hands and feet in hot water or taking a bath to stimulate blood flow away from the head to the rest of the body.”</p><h3>Don’t Forget Exercise</h3><p>Renee also suggests maintaining a regular exercise routine to ward off headaches. “The less active someone is, the tighter their muscles are and the more likely they will experience headaches. Make sure to get out for a walk every day, or try running to keep the body and mind moving. <a href="/article_tags/yoga" target="_blank">Yoga</a> is another great activity as a <a href="/article_tags/mindfulness" target="_blank">mindfulness</a> practice that decreases stress and also keeps the body moving to eliminate tension.”</p><h3>Supplements Help</h3><p>Nutritional <a href="/article_tags/supplements" target="_blank">supplements</a><span> can also be helpful, Renee says. “Increasing nutrients such as magnesium, coenzyme Q-10 and riboflavin can help minimize pain. Before stocking up on supplements, be sure to consult with a holistic practitioner to make sure you are making the wisest and safest selections for you.<b> </b>Many nutrients can be found in common foods like dark chocolate, leafy greens, seeds and nuts, meat, fatty fish and legumes.”</span></p><h3>Good Practices</h3><p>Feoktistov recommends that patients experiencing headaches start with lifestyle modifications and over-the-counter meds such as ibuprofen. “Practice good sleep hygiene, stay hydrated by drinking water and minimizing caffeine, and introduce <a href="/article_tags/meditation" target="_blank">meditation</a> as a way of focusing on what’s physically and emotionally going on in your body,” he says. “If headaches disrupt your daily routine, are severe or frequent and/or poorly controlled with over-the-counter medications, it’s time to seek help from a headache specialist or other medical professional who can work with you on a path to healing.”</p><p><br></p><p><a href="http://www.carriejacksonwrites.com/" target="_blank"><i>Carrie Jackson</i></a><i> is a Chicago-based writer and frequent contributor to </i>Natural Awakenings<i> magazine.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:8a223011-85d6-4ccf-8077-23d9298003732022-07-19T12:46:53-04:002023-05-26T19:49:34-04:00Soothing Scents: Top Eight Essential Oils for Anxiety Relief2022-07-29 09:30:00 -0400Karolyn Gazella and Natacha Montpellier<p>Essential oils are highly concentrated compounds extracted from aromatic plants that are used in aromatherapy for a variety of conditions. These fragrant oils have been incorporated into wellness practices for thousands of years, and decades of research confirm their benefits, especially their effects on mental health and well-being.</p><p>Breathing in essential oils, whether applied topically or inhaled when diffused in the air, has been shown to improve mood and mental wellness by triggering the release of calming neurochemicals such as gamma-aminobutyric acid (GABA) in the nerve centers of the brain. In particular, eight unique essential oils for anxiety have been explored in scientific literature.</p><p><b>1. Bergamot</b></p><p>The citrus essential oil bergamot (<i>Citrus bergamia</i>), taken either alone or with other oils, has been shown to help ease symptoms of anxiety and stress. A 2017 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5434918/" target="_blank">pilot study</a> found that bergamot oil diffused into the air helped reduce anxiety and improve mental health and overall well-being in patients in the waiting room of a mental health treatment facility.</p><p> </p><div class="image-with-caption image-main"><img alt="Clary sage" src="//cdn3.locable.com/uploads/resource/file/936823/fill/700x0/clary-sage.jpg?timestamp=1658249286"><div class="small"><p></p><p>spline_x/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>2. Clary Sage</b></p><p>The earthy, floral scent of clary sage (<i>Salvia sclarea</i>) may also help with anxiety. A 2013 <a href="https://pubmed.ncbi.nlm.nih.gov/23360656/" target="_blank">study</a> featuring women undergoing a stressful medical exam found that inhaling clary sage essential oil not only led to a subjective relaxation response, but also lowered blood pressure. Researchers noted a decreasing trend in salivary cortisol concentrations, a measure of stress; however, it was not significantly different compared to a placebo. Nevertheless, the reduced pressure suggests that clary sage may have stress-lowering capabilities.</p><p><br></p><div class="image-with-caption image-main"><img alt="Frankincense" src="//cdn2.locable.com/uploads/resource/file/936824/fill/700x0/frankincense.jpg?timestamp=1658249394"><div class="small"><p></p><p>Андрій Пограничний/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>3. Frankincense</b></p><p>Frankincense (<i>Boswellia sacra</i>) comes from the resin of the Boswellia tree and has a woody aroma. A 2011 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6428160/" target="_blank">study</a> found that anxiety levels of women were decreased in the first stage of labor when a combination of frankincense and other calming oils were used topically.</p><p><br></p><div class="image-with-caption image-main"><img alt="Lavender" src="//cdn3.locable.com/uploads/resource/file/936826/fill/700x0/lavender.jpg?timestamp=1658249469"><div class="small"><p></p><p>Dionisvera/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>4. Lavender</b></p><p>Lavender (<i>Lavandula</i>) oil has long been used topically and aromatically as a calming agent. Research has shown the benefit of inhaling lavender oil in a variety of anxiety-provoking medical scenarios, including cosmetic surgery, preoperative anxiety and postpartum anxiety. While most essential oils should not be taken orally, standardized lavender essential oil found in dietary supplement form has been shown to be safe and effective in easing anxiety when inhaled and taken orally.</p><p><br></p><div class="image-with-caption image-main"><img alt="Lemon balm" src="//cdn1.locable.com/uploads/resource/file/936827/fill/700x0/lemon-balm.jpg?timestamp=1658249562"><div class="small"><p></p><p>maxsol7/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>5. Lemon Balm</b></p><p>Lemon balm (<i>Melissa officinalis</i> <i>L.</i>) has been proven to have anxiolytic, mood-enhancing and cognitive-improving effects in a variety of human clinical trials. As a dietary supplement and inhaled as an essential oil, lemon balm may help reduce symptoms of stress and anxiety.</p><p><br></p><div class="image-with-caption image-main"><img alt="Ner" src="//cdn3.locable.com/uploads/resource/file/936828/fill/700x0/neroli.jpg?timestamp=1658249650"><div class="small"><p></p><p>ChaoticDesignStudio/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>6. Neroli</b></p><p>Neroli oil comes from the <i>Citrus aurantium</i> plant and has been found to help with symptoms of stress and anxiety. In a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4082953/" target="_blank">2014 randomized controlled</a> trial involving menopausal women, inhalation of neroli essential oil both helped with menopausal symptoms and stress, but also lowered blood pressure, improved sexual desire and helped to balance cortisol and estrogen levels.</p><p><br></p><div class="image-with-caption image-main"><img alt="Rose" src="//cdn0.locable.com/uploads/resource/file/936833/fill/700x0/rose.jpg?timestamp=1658250271"><div class="small"><p></p><p>Lijuan Guo/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>7. Rose</b></p><p>As with most other essential oils, rose (<i>Rosa</i>) water has been used since ancient times to enhance health and healing, including mental health. A 2016 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5111093/" target="_blank">study</a> involving hemodialysis patients found that inhaling rose water helped noticeably improve symptoms of anxiety. A 2019 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6820386/" target="_blank">randomized, controlled trial</a> found that inhalation of both rose and neroli essential oils helped improve the psychological, physical and social symptoms associated with premenstrual syndrome.</p><p><br></p><div class="image-with-caption image-main"><img alt="Ylang Ylang" src="//cdn2.locable.com/uploads/resource/file/936835/fill/700x0/ylang-ylang.jpg?timestamp=1658250360"><div class="small"><p></p><p> aomnet7/AdobeStock.com<br></p><p></p></div></div><p> </p><p><b>8. Ylang Ylang</b></p><p>Often used in the fragrance industry, ylang ylang (<i>Cananga odorata</i>) has a slightly sweet and floral aroma. Research shows that inhaling the essential oil of ylang ylang may help reduce blood pressure and symptoms of depression and anxiety.</p><p><br></p><p><b>Some of the methods for using essential oils include:</b></p><ul><li>Added to bath water (six to 12 drops)</li><li>Spread through the air via a room diffuser (three to four drops)</li><li>Inhaled directly from a cotton pad or tissue (one to two drops) or from a bottle itself</li><li>As a massage fragrance by adding one to two drops per two tablespoons of massage oil or lotion</li><li>As a spray by adding 10 to 15 drops to a two-ounce spray bottle of distilled water</li><li>As a steam fragrance when adding one to two drops to a bowl of boiling water and inhaling with a towel placed over the head and bowl</li></ul><p><br></p><p><i>To learn more about using essential oils for anxiety, consider consulting with an integrative practitioner for further guidance, or visit </i><a href="https://fullscript.com/" target="_blank"><i>Fullscript</i></a><i>.</i></p><p><i>Karolyn A. Gazella is the founder of the </i>Natural Medicine Journal<i> and the host of the </i>Natural Medicine Journal<span><i> podcast. Natacha Montpellier, ND</i><b><i>, </i></b><i>is a registered naturopathic doctor with the College of Naturopaths of Ontario whose clinical practice focuses on women’s hormonal and reproductive health. They are both associated with Fullscript, an online platform helping integrative practitioners provide personalized patient care and supplement information.</i></span></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>