tag:www.naturalawakenings.com,2005:/categories/healing-ways?page=4Healing Ways Healing Ways | Natural Awakenings Magazine Page 4Healthy Living Healthy Planet2023-01-01T12:40:05-05:00urn:uuid:f5570d91-b61e-4348-afed-e82c011cb64a2022-06-19T14:17:11-04:002023-01-01T12:40:05-05:00That Natural Glow: Radiant Skin with Fewer Health Risks2022-06-30 09:30:00 -0400Marlaina Donato<p>For basic hygiene and improved appearance, we wash, slather, hydrate, scrub and cover up, often forgetting that our skin is our largest organ and much of what we expose it to can be absorbed and accumulated in the body over time. If we are using products with potentially toxic additives, we are putting ourselves at a higher risk for hormone disruption, reproductive <a href="/article_tags/cancer" target="_blank">cancers</a> and <a href="/article_tags/allergies" target="_blank">allergic</a> reactions.</p><p>Many chemicals that have been banned or controlled in Japan and some European countries are still being used on an <a href="https://www.ewg.org/the-toxic-twelve-chemicals-and-contaminants-in-cosmetics" target="_blank">unregulated basis</a> in the U.S. Even products labeled “organic” and “natural” can have harmful elements alongside the good stuff. Recent <a href="https://academic.oup.com/jnci/article-abstract/114/6/885/6531974" target="_blank">research</a> from the University of Vermont Cancer Center has linked phthalates, the “forever chemicals” used as bonding agents in many personal care products, to a higher risk of cancers in children. The encouraging news is that with a little savvy preparation, these hazardous ingredients can be avoided, and we can have glowing skin with fewer health risks.</p><h3>Knowledge is Power</h3><p>Being an informed consumer is important when it comes to what goes into the body, and reading labels is just as vital for what’s applied on the outside. “The beauty industry can become fascinated with chemical-based ‘quick-fixes,’ but so often what you find is that these interventions can have long-lasting effects that may actually damage the skin,” says Tammy Fender, founder of <a href="https://www.tammyfender.com/" target="_blank">Tammy Fender Holistic Skincare</a>, in West Palm Beach, Florida.</p><p>Liver-compromising and potentially cancer-causing formaldehyde, phthalates and parabens are plentiful in shampoos (including baby shampoo), soaps, deodorants, antiperspirants, body lotions and moisturizers, and have been <a href="https://www.bcpp.org/resource/parabens/?msclkid=fe47a11fd0c911ec8a0a2c43a730dd7e" target="_blank">linked to breast cancer</a> and other malignancies, kidney damage and depression. While some sources claim these substances to be low-risk due to minimal amounts in skin care products, looking at the <a href="https://clinific.com/12-dangerous-cosmetic-ingredients-to-avoid-in-your-beauty-care-products/" target="_blank">broader picture</a> can be disturbing when we consider long-term use and the number of products used daily.</p><p>On a superficial level, the skin just responds better when it is exposed to fewer toxins. “Our skin is our biggest organ and absorbs up to 60 percent of whatever you put on it. When you eat healthy, your body feels great. The same goes for your skin,” says Shannon Reagan, owner of <a href="https://glimmergoddess.com/" target="_blank">Glimmer Goddess Organic Skin Care</a>, in Frisco, Texas. “Throughout my life, I’ve tried just about every product in the stores looking for something that wouldn’t irritate my skin. I found that the cleaner the products, the better my skin looked and felt.”</p><h3>What Our Skin Loves</h3><p>An outstanding resource for information about a particular product’s safety is the <a href="https://www.ewg.org/skindeep/" target="_blank">Environmental Working Group’s Skin Deep database</a>, which evaluates and grades more than 88,000 personal care products for toxicity. When shopping online or in a store, nixing any that have long, difficult-to-pronounce ingredients is key. Any label that simply lists “fragrance” is also a red flag for hundreds of possible chemicals. Instead, opt for skin care products with Latin botanical names for herbal and essential oil-based scents.</p><p>“Natural products may cost a bit more than store brands, but the benefits far outweigh the incremental cost. They contain vitamins, phytonutrients, antioxidants and flavonoids that help heal, rejuvenate and protect skin,” says Reagan.</p><p>Fender, a holistic aesthetician and pioneer of clean skin care, concurs, “There is so much care that comes through the plants. Nature is generous.” Her favorite go-to ingredients in her <a href="/article_tags/organic" target="_blank">organic</a> skin care line range from white lily to citrus. “I love rose for its powerful rejuvenating benefits. I also love chamomile, an ancient calming and soothing remedy, which is so beneficial for sensitive skin.”</p><h3>Fun in the Sun</h3><p>Chemicals found in conventional sunscreens such as avobenzone, homosalate, octinoxate, oxybenzone and PABA activate free radicals in the body, but natural sunscreens offer total protection without the elevated cancer risk. Reagan, whose products offer broad-spectrum sun protection, explains, “Chemical sunscreens are absorbed into the skin while natural sunscreens (mineral-based) sit on top of your skin, blocking the sun’s rays at the surface. Natural sunscreens such as zinc oxide and non-nano titanium dioxide are usually thick like a body lotion texture. They work by reflecting UVA/UVB rays away from the skin and start to work right away.”</p><p>Essential oils like red raspberry seed and carrot seed are also reliable ingredients to look for in any natural sunscreen, and may even be helpful for certain types of precancerous skin lesions caused by UVA/UVB rays.</p><p>Overall, healthy skin comes from a well-balanced lifestyle. For Fender, it is truly a holistic approach. “I love how inspired and educated my clients are these days. They come to the treatment room with insightful questions, and they understand that caring for the skin is not separate from caring for the soul.”</p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author, composer and painter.</i></p><p><i><br></i></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/06/30/403385/healthier-summer-skin" target="_blank">Healthier Summer Skin</a></h4>
<p>Healthy summer skin care tips from Shannon Reagan, owner of Glimmer Goddess Organic Skin Care. <span class="pull-right"><a href="/2022/06/30/403385/healthier-summer-skin">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:0bb7c189-8831-4242-a784-ddd77528c12c2022-05-09T13:00:41-04:002022-07-05T22:13:51-04:00The Healing of the Modern Man: Men Redefine Their Emotional Power2022-05-31 09:30:00 -0400Marlaina Donato<p>For generations immemorial, men have been builders of culture, solid providers and inspired adventurers, but gender roles and sometimes-conflicting cultural expectations have taken a heavy toll on both the individual and community. The pervasive “tough guy” paradigm has denied half the human race its full emotional expression, resulting in amplified stress levels, compromised physical health, toxic aggression, broken families and a higher risk for addiction. According to <a href="https://journals.sagepub.com/doi/10.1177/1557988320949322" target="_blank">research published in the <i>American Journal of Men’s Health</i></a> in 2020, death by suicide among men is almost four times higher than that of women and is partly attributed to the stigma of seeking treatment for depression. African American men carry the additional burden of racial and economic inequality, and their <a href="https://pubmed.ncbi.nlm.nih.gov/30863081/" target="_blank">depressive symptoms</a> are often more persistent and incapacitating. </p><p>Contrary to common myth, men are deeply emotional and responsive beings by nature. Centuries overdue, restrictive cultural definitions are slowly shifting to a broader psychosocial view of authentic manhood. Thanks to guy-friendly mental health resources, virtual and in-person support communities and diverse options in the alternative health field, more men are taking responsibility for their well-being and learning how to embody emotional freedom. They are stepping up to the plate as strong, sensitive leaders, something our world needs now more than ever.</p><h3>Breaking the Chains and Choosing Authenticity</h3><p>The masculine expectation and requirement have been for most boys to “buck up and tough it out” during childhood and adolescence, and this overt or sometimes very subtle conditioning can promote disproportionate power plays, homophobia and resistance to emotional intimacy well into adulthood. “Every society has ‘feeling rules’ that govern how emotions can be expressed publicly,” says psychologist <a href="https://www.michaelcreichert.com/" target="_blank">Michael Reichert</a>, executive director of the Center for the Study of Boys’ and Girls’ Lives at the University of Pennsylvania and author of <i>How to Raise a Boy: The Power of Connection to Build Good Men</i>. “Research tells us that boys are born as emotionally expressive as girls, but in a short time receive constant messages from their loved ones, schoolmates and TV shows that only certain emotions are okay for boys.” Such emotional restrictiveness has a profoundly negative impact on male development, he says.</p><p>For Todd Adams in Elmhurst, Illinois, cofounder of <a href="https://menliving.org/" target="_blank">MenLiving</a> and a Tony Robbins-certified life coach, recognizing societal trappings is key. “The first step is to have the awareness that we have been lied to for as long as we can remember about what it means to be a man. We have been conditioned to stay in the ‘man box’, which means if we show any type of vulnerability, our value from the outside, as well as from the inside, plummets.” </p><p>Reichert concurs. “My belief is that tragic outcomes—addictions, violence, suicide and premature mortality—are a reflection of how men’s human natures are thwarted by cultural norms. Being confined to a man box is hazardous. We humans, including men, are built to express our hearts in close connections to others we love and who love us.”</p><p>The notion of going the distance solo is discouraged by Adams, whose organization helps men from all walks of life find support and connection through online meetings and adventure outings. “Once the awareness is there, I would invite family, partners, et cetera, to invite us to show up in a more authentic and human way,” he says.</p><h3>Stress and the Physiology of Feelings</h3><p>For many men, emotions—other than “socially acceptable” anger and irritation—rarely see the light of day and instead morph into physical maladies such as digestive trouble, headaches, chest pain and high blood pressure. Unmanaged stress can also zap any zing in the bedroom. “I’m certainly not a doctor, but I’m sure there is a correlation for some about their emotional/mental/financial well-being being related to erectile dysfunction. The men that I work with often have a habit of not taking good care of themselves, and that lack of self-care ripples into other parts of their life, including their sexual life,” observes Adams. In spite of the fact that many others are struggling with the same condition, out of shame, it is often kept in the shadows. “My advice is that men find safe spaces to discuss these challenges with others. My hope is that men can discuss sexuality and intimacy as openly as women do.”</p><p>Josh Beharry, project coordinator of <a href="https://headsupguys.org/" target="_blank">HeadsUpGuys</a>, in Vancouver, Canada, an online resource hub for men battling depression, has spearheaded online stress assessment tests for more than 26,000 men over the age of 18 and found surprising consistency. “The results suggest that the two most common stressors faced by the men are a lack of meaning and feelings of loneliness, followed by financial strain, relationship difficulties and problems at work,” he says.</p><p>According to <a href="https://publichealth.tulane.edu/blog/effects-of-social-isolation-on-mental-health/" target="_blank">data gathered by Tulane University</a>, human connection boosts <a href="/article_tags/immune_system" target="_blank">immunity</a> and wards off <a href="/article_tags/heart_health" target="_blank">cardiovascular disease</a>, anxiety, depression and <a href="/article_tags/brain-health" target="_blank">cognitive impairment</a>. For men especially, social bonds are critical in coping with life stresses. Forging new alliances and maintaining old ones can be challenging with or without a pandemic, but online communities offer additional support, camaraderie and nonjudgmental sharing, which can be especially helpful for those suffering from post-traumatic stress disorder (PTSD), addiction and depression.</p><h3>Beyond Talk Therapy</h3><p>Male depression can be hidden in plain sight, disguised as hitting the bottle to “relax”, or by working compulsively, engaging in high-risk behaviors or easily flying off the handle at loved ones. Beharry knows firsthand how insidious the disease can be and why seeking help sooner than later is vital. After miraculously surviving a horrific suicide attempt, he unexpectedly found hope and the will to live through walking, <a href="/article_tags/breathwork" target="_blank">breathwork</a> and human connection.</p><div class="image-with-caption image-main"><img alt="Men embracing each other in a hug" src="//cdn0.locable.com/uploads/resource/file/920616/fill/700x0/mens-healing-embracing.jpg?timestamp=1652117130"><div class="small"><p>Eodor LazarevAdobeStock.com</p></div></div><p> </p><p>Being honest with others, as well as himself, was a turning point in his recovery. “For a lot of men, talking about dealing with depression feels like an admission of weakness or something to feel guilty about,” he says. “Try to think of emotional pain like physical pain. If you get cut, you bleed; that’s part of being human. Then you do something to treat the wound. Or if it’s deeper, you go to a doctor or a hospital. Denying painful emotions is like trying not to bleed when you get cut or trying to pretend you’re not bleeding.”</p><p>For family members or friends concerned about a man’s mental health, he advises, “Vague assertions like, ‘You seem depressed,’ can make a guy feel attacked or put on the spot. Instead, it’s helpful to start by pointing out specific observations you’ve had about changes to his mood or behavior, such as, ‘You seem stressed out,’ or, ‘You haven’t been eating much,’ or, ‘You’ve been isolating yourself from friends or turning down plans more than usual.’”</p><p>It is estimated that 4 percent of men suffer from the physical and psychological consequences of trauma, and PTSD is certainly not reserved for combat veterans. While traditional therapies like cognitive behavioral therapy and exposure therapy are excellent for treating depression, other modalities offer light at the end of the tunnel for men plagued by traumatic overwhelm.</p><p><a href="https://www.somaticexperiencing.com/" target="_blank">Somatic Experiencing</a>, developed by PTSD psychologist Peter Levine during the last 50 years, targets trauma stored in the nervous system and gently helps a person to increase their tolerance for difficult physical sensations and buried emotions. It is also highly useful in addiction recovery. Therapeutic <a href="/article_tags/bodywork" target="_blank">massage</a>, <a href="/article_tags/yoga" target="_blank">yoga</a> and regular <a href="/categories/fit-body" target="_blank">exercise</a> are all allies for men to combat stress, anchor into their bodies and access unconscious feelings. </p><p>In the end, little things add up to a whole lot of change for a man. “You are not alone. Take your responsibility in how you experience life. Empower yourself with resources—podcasts, books, therapy, coaching—whatever support might look like for you,” advises Adams.</p><p>There is no better time than now for the masculine to rise to a new level of greatness. “There is ample evidence that we are in a paradigm-shifting moment in the history of manhood,” says Reichert. “When I speak with parents, I say that there has never been a better time in all of human history to raise a son.”</p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and multimedia artist.</i></p><p><i><br></i></p><h3><b>Helpful Resources</b></h3><p><a href="https://menliving.org/" target="_blank"><b>MenLiving</b></a><span>:<b> </b></span>A national program of virtual and in-person opportunities for men to forge healthy and nourishing connections.</p><p><a href="https://evryman.com/" target="_blank"><b>EVRYMAN</b></a>: An online men’s community group.</p><p><a href="https://goodmenproject.com/" target="_blank"><b>Good Men Project</b></a>: Includes articles on many topics including relationships, dads and families, advice and confessions, and ethics.</p><p><a href="https://headsupguys.org/" target="_blank"><b>HeadsUpGuys</b></a>: A program at The University of British Columbia that provides support for men to prevent and manage depression.</p><p><br></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:9a08cdc9-0fd8-4a04-a23c-512ff8b404942022-05-10T13:30:34-04:002022-08-26T22:45:14-04:00Healing Trauma: Emerging Therapies Offer Fresh Hope2022-05-31 09:30:00 -0400Ronica O’Hara<p>Refugee children with tear-stained faces, the frail elderly being wheeled away from floods or fires, the sobbing families of gunshot victims—the faces of trauma are seen in every heartbreaking newscast. And the faces are even closer to us than that, walking down the street: a woman that recoils from touch, a child that has withdrawn into himself, a man with incoherent bursts of anger. </p><p>The trauma of death, cruelty and destruction has always been part of the human experience. In the U.S., surveys show that as many as 60 to 70 percent of people report being traumatized by sexual assault, accidents, violence, war combat or other causes, and as many as one in 11 may be diagnosed in their lifetime with the more severe post-traumatic stress disorder (PTSD). </p><p>The encouraging news is that in the last few decades, a revolution has occurred in the recognition of how widespread trauma is and how deeply embedded it can be, not only in our behaviors but in our bodies. That, in turn, has led to effective and ever-evolving approaches to heal what’s been broken. </p><p>“Although trauma and PTSD are visible in the culture everywhere now, from films to popular literature and from legal to mental health fields, until 1980 the topic was virtually non-existent,” says San Francisco psychologist, PTSD researcher and author <a href="https://www.polarisinsight.com/" target="_blank">Harvey Schwartz, Ph.D.</a>, who has treated trauma clients in clinical practice for 35 years. “After it became a legitimate diagnosis in 1980, long-overdue research and development of clinical protocols occurred, and today, almost every tradition and subculture within the mental health field has its own model of how to treat trauma.”</p><p>Shaping the ongoing dialogue has been the research of Boston psychiatrist <a href="https://www.besselvanderkolk.com/" target="_blank">Bessel van der Kolk</a><span>, whose 2014 book, <i>The Body Keeps the Score,</i> has occupied the top rung of <i>The New York Times</i> bestseller list for three years. In magnetic imaging studies, he found that when a person is thrust into a terrorizing incident, the cognitive functions in the brain’s temporal lobe shut down and activity shifts to the self-defense mode of the amygdala. When the person responds by fighting, fleeing or freezing, physiological reactions kick in, which armor the body and trap emotions and thinking in that fraught moment, distorting future perceptions and experiences. He argues that any true healing of trauma must include “bottom-up” modalities focusing on the body rather than only mental “top-down” insights. He also insists that no single treatment alone is likely enough and no combination of treatments will be the same for every person.</span></p><p><a href="https://thirdbliss.com/" target="_blank">Christine Songco</a>, a Los Angeles dental hygienist and wellness coach, used cognitive therapy, journaling and <a href="/article_tags/meditation" target="_blank">meditation</a> to relieve the trauma of a grueling bout with <a href="/article_tags/cancer" target="_blank">cancer</a>, but hearing loud and angry voices still made her panic. What ultimately proved healing was an hour-long session of Eye Movement Desensitization and Reprocessing (EMDR), in which she followed a therapist’s prompt to move her eyes back and forth while memories surfaced. “It got to the root of my fear and anxiety and the source of my trauma without hours of therapy talking sessions, but I do think the other work I did set the stage for EMDR to be effective for me,” she says.</p><p>Schwartz says that two major approaches to treating PTSD have emerged: cognitive and experiential. Cognitive, or “talk therapies”, supported by academic research and insurance companies, emphasize mentally processing painful memories to manage such symptoms as nightmares, flashbacks and explosive anger, often using anti-anxiety and antidepressant medications. They can include such strategies as narrative recall, slowly increasing exposure to the traumatic material, <a href="/article_tags/mindfulness" target="_blank">mindfulness</a> training and deep <a href="/article_tags/breathwork" target="_blank">breathing</a> exercises. </p><div class="image-with-caption image-main"><img alt="Person sitting on couch across from mental health therapist" src="//cdn1.locable.com/uploads/resource/file/920894/fill/700x0/healing-trauma-therapy.jpg?timestamp=1652203957"><div class="small"><p></p><p>prostock-studio/AdobeStock.com<br></p><p></p></div></div><p> </p><p>“Cognitive approaches help survivors learn how to become an expert of themselves so that they can respond to their trauma in a healthier way,” says psychologist <a href="https://mauropsychology.com/" target="_blank">Sabina Mauro</a>, of Yardley, Pennsylvania, author of <i>The Mindfulness Workbook for PTSD</i>. This type of therapy can take months to years and effectively treats about half of PTSD sufferers.</p><p>Experiential approaches, which have been researched less, but have engendered substantial therapist enthusiasm, do a “deep dive” to work through traumatic patterning embedded in a person’s mind, body and psyche. “They help people restore not only their nervous systems, but their capacity for self-trust and self-forgiveness and their capacity for connection to their bodies and others,” says Schwartz. </p><p>These modalities mostly focus, at least at first, on physical sensations rather than intellectual comprehension. For example, Somatic Experiencing defuses deeply held, fear-based contractions in the body by integrating those sensations with peaceful alternatives. EMDR, once an outlier but now practiced globally and endorsed by the World Health Organization, uses eye movements to lower the emotional charge of a traumatic memory. Internal Family Systems repairs a wounded psyche by relating a person’s deeply felt, damaged “child parts” to their essential goodness.</p><p>To re-inhabit parts of the body frozen in the past by trauma, patients may be encouraged to use somatic meditations, trauma-informed yoga, acupuncture, massage and martial arts, as well as <a href="/article_tags/art" target="_blank">art</a>, <a href="/article_tags/music" target="_blank">music</a>, <a href="/article_tags/dance" target="_blank">dance</a> and other forms of expression. <a href="/2021/02/26/348038/the-healing-potential-of-psychedelic-medicines-promising-studies-on-stress-disorder-depression-and-addiction" target="_blank">Psychedelics</a>, which if used carefully can open a trauma sufferer to a larger sense of purpose, may become a legal option in a few years. In a recent U.S. Food and Drug Administration-approved Phase 3 clinical trial on MDMA (previously called ecstasy), 67 percent of participants no longer met the criteria for PTSD after three therapist-guided sessions. </p><p>Says Schwartz, “It can feel like a supermarket of options out there, so people need to read, become informed consumers and combine treatments at times. We have to think of the mind, the body and the spiritual as all needing attention and integration.”</p><p><b></b><br></p><p><i>Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.</i></p><p><i><br></i></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/05/31/399963/trauma-treatment-options" target="_blank">Trauma Treatment Options</a></h4>
<p>Dozens of approaches are available for treating trauma, and experienced therapists often mix and match cognitive and experiential modalities to meet a patient’s needs. <span class="pull-right"><a href="/2022/05/31/399963/trauma-treatment-options">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:9d35ddfb-a0a0-4771-a3fe-f281f504283b2022-04-12T15:33:51-04:002022-06-04T14:54:08-04:00Resilient Mothering: How Moms Are Forging Ahead in a Changing World 2022-04-29 09:30:00 -0400Carrie Jackson<p>Two years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.</p><p>While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care.</p><p>Shae Marcus, publisher of <a href="https://www.nasouthjersey.com/" target="_blank"><i>Natural Awakenings</i> South Jersey</a>, says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says.</p><p>Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.</p><p>Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.</p><h3>Reordering Priorities</h3><p>Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of <a href="https://www.familiesandwork.org/" target="_blank">Families and Work Institute</a>, a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.</p><p>An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains.</p><p>In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”</p><h3>Stress Survival Skills</h3><p>The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.</p><p>Elizabeth Cohen, a clinical psychologist and director of the <a href="https://centerforcbtinnyc.com/" target="_blank">Center for CBT (cognitive behavioral therapy) in New York City</a>, says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.”</p><p>Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a <a href="/article_tags/gratitude" target="_blank">gratitude</a> journal handy to reflect and record your observations and interactions.”</p><p>She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”</p><h3>Joint Healing</h3><p>Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, <a href="https://evilwitches.substack.com/" target="_blank"><i>Evil Witches</i></a>, which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.</p><p>She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.</p><p>She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.</p><p>For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.</p><p><br></p><p><a href="http://www.carriejacksonwrites.com/" target="_blank"><i>Carrie Jackson</i></a><i> is an Evanston, IL-based freelance writer and frequent contributor to </i>Natural Awakenings<i> magazine.</i></p><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2022/04/29/397233/self-care-for-stressed-out-moms" target="_blank"><img alt="Kampus ProductionPexelscom" src="//cdn3.locable.com/uploads/resource/file/914055/fit/80x80/mom-motherhood-self-care.jpg?timestamp=1649859582" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2022/04/29/397233/self-care-for-stressed-out-moms" target="_blank">Self-Care for Stressed-Out Moms</a></h4>
<p>Here are some practical ways busy moms can incorporate their overall wellness into a daily routine. <span class="pull-right"><a href="/2022/04/29/397233/self-care-for-stressed-out-moms">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:0130e6b4-cce2-4359-bd64-e51a96fdd5e62022-04-13T15:03:44-04:002022-06-01T12:16:13-04:00Fending Off Fibroids: Natural Approaches Offer Relief2022-04-29 09:30:00 -0400Marlaina Donato<p>Optimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases. </p><p>Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.</p><h3>Happier Hormones Through Diet</h3><p>While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7908561/" target="_blank">reported in the International <i>Journal of Environmental Research and Public Health</i></a> last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids. </p><p>“I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and Chinese herbs at her clinic <a href="https://www.holisticwomenandfamilies.com/" target="_blank">Holistic Women and Families Natural Health Center</a>, in Port Orange, Florida.</p><p>Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises <a href="https://www.floliving.com/" target="_blank">Alisa Vitti</a><span>, a New York City-based women’s hormone expert and author of<i> In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life.</i> “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.”</span></p><p>Vitti recommends opting for fiber-rich whole grains that aid in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says. </p><p>Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable. </p><h3>Ancient Healing Modalities<br></h3><p>Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, <a href="/article_tags/supplements" target="_blank">supplements</a> and dietary therapies.</p><p><a href="https://www.susannahnealhealth.com/" target="_blank">Susannah Neal</a>, a licensed <a href="/article_tags/acupuncture" target="_blank">acupuncturist</a> in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifically on the reproductive and pelvic organs,” she says. </p><p>According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor.</p><p>No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.”</p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and multimedia artist.</i></p><p><i><br></i></p><h3><b>Foods to Consume for Achieving Hormone Balance</b></h3><ul><li>Almonds and hazelnuts</li><li>Arugula</li><li>Cold-water, deep-sea fish:<b> </b>salmon, tuna, herring, halibut, mackerel, sardines</li><li>Garlic </li><li>Green tea</li><li>Organic wheat germ</li><li>Radish</li><li>Reishi<b> </b>mushrooms</li><li>Turnips</li><li>Vitamin E, vitamin B complex, magnesium, omega-3 fatty acids</li><li>Watercress</li></ul><p><i><br></i></p><div class="media clearfix">
<span class="pull-left"><a href="/2022/04/29/397258/strategies-to-stave-off-fibroids" target="_blank"><img alt="Gwen MamanoleasUnsplashcom" src="//cdn2.locable.com/uploads/resource/file/914246/fit/80x80/female-reproductive-organs.jpg?timestamp=1649882980" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2022/04/29/397258/strategies-to-stave-off-fibroids" target="_blank">Strategies to Stave Off Fibroids</a></h4>
<p>Experts weigh in on holistic methods for preventing fibroids. <span class="pull-right"><a href="/2022/04/29/397258/strategies-to-stave-off-fibroids">Read More »</a></span> </p>
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</p><p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:0a9b2299-2b72-461c-9446-3c8e75833ca82022-03-12T10:40:06-05:002022-12-30T11:12:51-05:00Buzz-Free Drinking: The Healthy Rise of Non-Alcoholic Beverages2022-03-31 09:30:00 -0400Ronica O’Hara<p>As a former bartender, Katie Cheney enjoys mixing drinks for friends, and one night recently, in her San Francisco apartment, she tried out something new: an alcohol-free “Noquila Sunrise” made with a distilled, plant-based spirit. “I was actually pleasantly surprised. Even though we were drinking non-alcoholic drinks, we still had just as much fun as usual!” recalls Cheney, who blogs at <a href="https://drinkssaloon.com/" target="_blank">Drinks Saloon</a>.</p><p>In New York City, Marcos Martinez has begun drinking virgin piña coladas when out on the town with friends. “The feeling is surprisingly great since I don’t wake up with hangovers. More importantly, I’ve realized that I don’t have to use alcohol as a crutch for my social anxiety,” says Martinez, who owns the black gay lifestyle blog <a href="https://themenwhobrunch.com/" target="_blank">The Men Who Brunch</a><i>.</i></p><p>At Chicago’s <a href="https://barkumiko.com/" target="_blank">Kumiko</a> Japanese cocktail bar, owner Julia Momosé <span>offers a menu of what she calls “Spiritfrees,” crafted without alcohol and with ingredients like yarrow, <i>ume</i>—a Japanese fruit—and cardamom. “Folks comment on how they appreciate that it is ‘more than just juice,’ or how surprised they are at their depth, texture and complexity,” she says.</span></p><p>The “sober-curious”—people experimenting with alcohol-free beverages as a way of prioritizing their health and fitness over a short-lived buzz—are changing America’s drinking culture. For the first time in 20 years, fewer Americans are regularly drinking, reports Gallup, and tipplers are drinking measurably less than they did 10 years ago.</p><p>No longer stuck with a seltzer while dodging questions from inquisitive imbibers, today the sober-inclined can sip from a vast array of sophisticated choices—from faux vodka in exotic, crafted drinks to prize-winning sparkling wines to low- and no-alcohol craft beer. No-booze options can be easily ordered at restaurants, picked up at supermarkets or delivered at home with a few online clicks.</p><p>“The best part about having a fun, non-alcoholic beverage in hand is that you get the taste and experience of a cocktail or beer, just without the alcohol and potential negative side effects,” says dietitian <a href="https://thesoberdietitians.com/" target="_blank">Kerry Benson</a><span>, co-author of <i>Mocktail Party: 75 Plant-Based, Non-Alcoholic Mocktail Recipes for Every Occasion.</i> “You have your wits about you, you can drive if necessary, you are less likely to say or do something you might regret and you won’t have a hangover the next morning. And alcohol-free drinks are usually less expensive than their alcoholic counterparts.”</span></p><p>Sober-curious strategies range widely. Some people start tentatively, but increasingly turn to non-alcoholic drinks because they prefer the taste, price and lower calorie count, as well as the diminished risk of <a href="/article_tags/heart_health" target="_blank">heart</a> and liver disease. Others may go cold turkey for a month or two to break a pandemic-induced habit, alternate alcoholic and non-alcoholic drinks at a game or bar to avoid getting tipsy, or drink a Bloody Mary for a weekend brunch and virgin versions during the week to enhance work productivity.</p><p>The sales of non-alcoholic beverages shot up 33 percent to $331 million in 2021, reports Nielsen, and online sales of non- and low-alcoholic beverages skyrocketed 315 percent. To compete for the Millennials-heavy market, distillers like Seedlip, Suntory and Lyre’s have created beverages evoking tequila, Campari and vodka; breweries like Guinness, Budweiser and Carlsberg and small crafters are offering robust-tasting near- and no-alcohol beers; and wineries are using distillation and reverse osmosis to produce fine, low-alcohol Cabernets, Chardonnays and other varieties. Niche products are growing: for example, Los Angeles-based Optimist Botanicals bills its gin-, vodka- and tequila-like botanical blends as being vegan, gluten-free and paleo- and keto-friendly.</p><p>On the home front, people are making their own concoctions, often with natural and herbal ingredients, such as pears, tomatoes, cilantro and spices. “Garden-grown produce, windowsill herbs and farmers market finds are the ideal foundation for recipes, from tea sangrias to shaken mocktails,” says New Jersey cooking instructor and recipe developer Vanessa Young, creator of <a href="https://www.thirstyradish.com/" target="_blank">Thirsty Radish</a>. As an example, she says, “A slice of brûléed fruit gives a non-alcoholic drink a touch of smoky sweetness, plus it is so appealing in the glass.” </p><p>Substance abuse counselors caution that beverages that mimic alcohol may not be a good route for recovery from serious alcohol abuse because they can reawaken destructive patterns. And consumers are advised to look carefully at labels. “Alcohol-free” beer contains 0.0 percent alcohol. “Non-alcoholic” beer can contain up to 0.5 percent alcohol, but some have been found to contain up to 2 percent—not desirable if pregnant or in recovery.</p><p>Still, says <a href="https://euphoricaf.com/" target="_blank">Karolina Rzadkowolska</a>, author of <span><i>Euphoric: Ditch Alcohol and Gain a Happier, More Confident You,</i> “The popularity of alcohol-free drinks is changing a culture. We are going from a culture that glamorizes drinking at every social situation, with little valid excuse to decline, to a culture that gives people healthier options.”</span></p><p><br></p><p><i>Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.</i></p><p><i><br></i></p><h3><b>Mocktail Recipes</b></h3><div class="media clearfix">
<span class="pull-left"><a href="/2022/03/31/392838/sour-mock-a-rita" target="_blank"><img alt="photo courtesy of Kerry Benson and Diana Licalzi" src="//cdn2.locable.com/uploads/resource/file/906817/fit/80x80/mock-a-rita.jpg?timestamp=1647100662" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2022/03/31/392838/sour-mock-a-rita" target="_blank">Sour Mock-a-Rita</a></h4>
<p>A healthy, non-alcoholic, sugar-free recipe for margaritas. <span class="pull-right"><a href="/2022/03/31/392838/sour-mock-a-rita">Read More »</a></span> </p>
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<span class="pull-left"><a href="/2022/03/31/392839/maple-pear-sparkler" target="_blank"><img alt="photo courtesy of Vanessa YoungThirstyRadishcom" src="//cdn1.locable.com/uploads/resource/file/906819/fit/80x80/Maple-Pear-Sparkler.jpg?timestamp=1647100669" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2022/03/31/392839/maple-pear-sparkler" target="_blank">Maple Pear Sparkler</a></h4>
<p>This tasty, fizzy drink combines the flavors of maple syrup and fresh pear for an alcohol-free indulgence. <span class="pull-right"><a href="/2022/03/31/392839/maple-pear-sparkler">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:325366ec-5a3f-4f32-9f82-2fac425938ad2022-02-02T14:54:26-05:002022-04-02T10:58:19-04:00Burnout Recovery: Ways to Reset and Find Balance2022-02-28 09:30:00 -0500Ronica O’Hara<p>“I’ll sleep when I die,” <a href="https://blueskyslife.com/pages/about-us" target="_blank">Kristina Shea</a> used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.” </p><p>Determined to reset, she switched jobs, prioritized sleep, practiced <a href="/article_tags/yoga" target="_blank">yoga</a>, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.” </p><p>Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported feeling burned out in a March 2021 <a href="https://www.indeed.com/lead/preventing-employee-burnout-report" target="_blank">study</a>, with two-thirds saying it had worsened during the pandemic. <a href="https://link.springer.com/article/10.1007/s42761-020-00028-4" target="_blank">Belgian researchers</a> found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, <a href="/article_tags/heart_health" target="_blank">cardiovascular disease</a> and <a href="/article_tags/immune_system" target="_blank">immune disorders</a>. </p><p>Turning around burnout requires a simple first step. We must admit what’s going on, says <a href="https://www.eileenmcdargh.com/" target="_blank">Eileen McDargh</a><span>, author of <i>Burnout to Breakthrough</i> and an executive coach in Dana Point, California. “Until we stop and literally look at what we are doing, we remain on the hamster wheel,” she says. “And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart—our intuition—is telling us. The heart knows the truth.” </span></p><p>From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?” A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose. Other helpful strategies include:</p><p><b>Access points of joy.</b> By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one <a href="https://www.sciencedaily.com/releases/2009/05/090525173536.htm" target="_blank">study</a>, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits. </p><p><span><b>Find points of control.</b> </span>Feeling helpless is a trademark of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before <a href="/article_tags/sleep" target="_blank">sleeping</a> or <a href="/article_tags/dance" target="_blank">dancing</a> to a short tune.</p><p><span><b>Take micro-breaks.</b> </span>“You don’t have to wait for the next vacation to recharge,” says <a href="https://www.choosingtherapy.com/michelle-risser/" target="_blank">Michelle Risser</a>, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. <a href="/article_tags/breathwork" target="_blank">Breathe</a> in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.</p><p><span><b>Enhance gratitude.</b> </span>Studies among firefighters and professional athletes have found <a href="/article_tags/gratitude" target="_blank">gratitude</a> to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh. </p><p>Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”</p><p><i></i><br></p><p><i>Health writer Ronica O’Hara can be contacted 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:9b177a45-1584-4c3f-bf40-e277215564932022-01-06T17:45:16-05:002022-03-05T16:44:16-05:00The Heart-Mind Connection: How Thoughts and Emotions Affect Our Heart Health2022-01-31 09:30:00 -0500Ronica O’Hara<p>“Does your wife show you her love?” In a study of 10,000 married men, this question turned out to be revelatory. Among men with high levels of anxiety, a whopping 93 percent that answered “No” developed angina-related chest pains within five years—nearly twice the rate of those answering “Yes.” </p><p>This 1976 Israeli study was one of the first to clearly document how emotions affect the physical heart. Today, the research is so vast and compelling that last year, the <a href="https://www.heart.org/" target="_blank">American Heart Association</a> issued a statement urging that psychological factors be taken into account in cardiovascular care—which may result in doctors asking patients about depression and anxiety as well as testing for blood pressure and cholesterol levels. </p><p>“What’s on your mind really does affect your heart,” says leading researcher and cardiologist Michael Miller, M.D., author of <a href="https://www.penguinrandomhouse.com/books/598034/heal-your-heart-by-michael-miller/" target="_blank"><i>Heal Your Heart</i></a> and director of the <a href="https://www.umms.org/ummc/health-services/heart-vascular/services/preventive-cardiology" target="_blank">Center for Preventive Cardiology at the University of Maryland Medical System</a>. “Our hearts require emotional health in order to maintain cardiovascular health.”</p><p>Two emerging fields are probing the mind-heart connection: neurocardiology, which studies their neurological interplay; and behavioral cardiology, which examines how psychological and social factors lead to heart disease. Increasingly, researchers are documenting that the brain and the heart form an intricate feedback loop that works neurologically, biochemically and electromagnetically to optimize well-being. What hurts one—be it artery-clogging foods or angry outbursts—can hurt the other. What heals one—be it exercising or a good belly laugh—can heal the other. There’s good news in that, says Miller: “You can heal your heart by actively engaging in positive emotions each and every day.” </p><h3>Unveiling the Heart’s Role</h3><p>In Western medicine, the heart has been downplayed historically as a pump mechanistically taking orders from a bossy brain, but recently, the heart’s role is being reexamined: With 40,000 neurons, it sends more signals to the brain than it receives. As integrative cardiologist <a href="https://mimiguarnerimd.com/" target="_blank">Mimi Guarneri</a><span>, author of <i>The Heart Speaks, </i>puts it, “The heart is a multilayered, complex organ, possessing intelligence, memory and decision-making abilities independent from the mind.” </span></p><p>The electromagnetic field it generates is about 100 times stronger than the brain’s magnetic range and can be detected up to three feet away from the body, report researchers at the pioneering <a href="https://www.heartmath.org/" target="_blank">HeartMath Institute</a>, in Boulder Creek, California. They found that one person’s brain waves can synchronize to another person’s heart and two hearts can synchronize to each other, which may help explain why people are drawn to or repelled by each other. When the heart’s rhythm pattern becomes erratic and disordered during stress and negative emotions, they report, the neural signals traveling to the brain’s emotional centers also get disrupted, hindering clear thinking and reasoning—which may help explain why we make dubious decisions under stress.</p><h3>The High Toll of Tough Emotions</h3><p>Although scientists debate whether emotions start in the brain, heart or from physical sensations elsewhere in the body, it’s clear through magnetic imaging technology that it’s the brain’s task to process and regulate emotions via the flow of neurotransmitters through the amygdala, hypothalamus, hippocampus, prefrontal cortex and other brain regions. Emotions like anger, fear, grief and anxiety set off a cascade of reactions involving the hormone cortisol and proteins called cytokines, creating an inflammatory response that, if it becomes chronic, can promote the accumulation of plaque in the arteries that can become unstable and rupture, triggering blood clots that lead to strokes and heart attacks.</p><p>Surveying 25,000 participants in 52 countries, the landmark <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(04)17018-9/fulltext" target="_blank">INTERHEART Study</a> in 2004 concluded that about 30 percent of heart attacks and strokes are due to psychological factors, and ongoing research supports this finding.</p><p><span><b>Depression.</b> Adults that are depressed are twice as likely to develop heart disease. In one study, moderate to severe depression quadrupled the death rate in heart failure patients.</span></p><p><span><b>Anxiety.</b> Researchers have linked chronic anxiety with a 48 percent increased risk of cardiac-related death over 11 years. It has also been shown to be a risk factor for angina, heart attacks and ventricular arrhythmia.</span></p><p><span><b>Shock.</b> A sudden emotional or physical shock, like a death in the family or an earthquake, can trigger stress cardiomyopathy, known as broken heart syndrome, which resembles a heart attack.</span></p><p><span><b>Anger.</b> An episode of intense fury—described as “body tense, clenching fists or teeth, ready to burst”—increases by 8.5 times the risk of a heart attack within the next two hours. </span></p><p><span><b>Loneliness. </b>Being socially isolated and lonely is linked to a higher risk for cardiovascular death than hypertension and obesity—alarming information since more than 60 percent of Americans report feeling lonely, left out, poorly understood and lacking companionship, according to a 2020 survey.</span></p><h3>Boosting Both Brain and Heart</h3><p>“There’s no damage caused by negative emotions that positive emotions can’t heal,” says Miller. A large body of research has shown that cardiovascular disease risk can be reduced by up to half with optimism, a sense of humor, forgiveness, social support, religious faith, vitality, <a href="/article_tags/gratitude" target="_blank">gratitude</a>, altruistic behavior, emotional flexibility and coping flexibility. People that are optimistic are less likely to be rehospitalized or die from heart disease, Finnish researchers report.</p><div class="image-with-caption image-main"><img alt="Person holding hands over heart" src="//cdn3.locable.com/uploads/resource/file/891075/fill/700x0/heart-centered-living.jpg?timestamp=1641509285"><div class="small"><p>prostockstudio/AdobeStock.com</p></div></div><p> </p><p>“For optimal health, maximize the health of both brain and heart. For example, if you eat well and exercise, but are still stressed out, your heart will suffer. Conversely, if you are not stressed out, but overeat and do not exercise, your brain will suffer,” says Miller. Some heart-and-mind-healthy strategies include:</p><p><span><b>Doing the Basics.</b> </span><a href="/article_tags/workouts" target="_blank">Exercising</a> a half-hour daily and eating a largely <a href="/article_tags/plant-based" target="_blank">plant-based</a>, Mediterranean-type diet that’s low in saturated fats has been found in numerous studies to lower the risk of both cardiovascular disease and cognitive decline. Working with health practitioners to get blood pressure, blood sugar and inflammation levels under control, perhaps using supplements or medications, is also a key preventive step.</p><p><span><b>Giving and Getting Hugs. </b>Oxytocin, the “love hormone” released from the pituitary gland during touching and </span><a href="/2021/10/29/372018/the-healing-power-of-a-hug" target="_blank">hugging</a>, lowers blood pressure and heart rate, and regenerates new heart tissue in animal studies. Proactively reaching out to family, friends, neighbors and co-workers can nurture affectionate ties, but if a human isn’t nearby, even hugging a teddy bear has been shown to release oxytocin—which may explain why 40 percent of U.S. adults sleep with stuffed animals. Owning a dog, but not necessarily a cat, makes us more likely to survive a heart attack, report researchers.</p><p><span><b>Mindfully Letting Go. </b>As studies with police officers, healthcare workers and firefighters have demonstrated, </span><a href="/article_tags/mindfulness" target="_blank">mindfulness</a> training effectively lowers anxiety and depression, even for those in life-threatening situations. “To be present, ever acutely aware of our thoughts, emotions, feelings and how we are choosing to react is critical,” says cardiologist <a href="https://drcynthia.com/" target="_blank">Cynthia Thaik</a><span>, author of <i>Your Vibrant Heart </i>and the founder of the Holistic Heart Healing Center, in Los Angeles. “Once we are aware of our reaction, the ability to let go—of judgment, doubt, anger, resentment, fear, all our negative thoughts, emotions and feelings—is crucial to our healing process.”</span></p><p><span><b>Laughing a Lot. </b>Many of us have a chuckle deficit in our lives: The average 5-year-old laughs up to 300 times a day, the average adult only four. To lower the risk of heart attack and stroke, find ways to laugh long and hard—such as watching hilarious films or videos on YouTube or TikTok. Physiologically, the endorphins released by a hearty belly laugh bind to receptors that release nitric oxide, relaxing blood vessels.</span></p><p><b>Breathwork.</b><b> </b>To bring the mind and heart into a healthy, coherent rhythmic pattern, the HeartMath Institute suggests heart-focused <a href="/article_tags/breathwork" target="_blank">breathing</a>, which involves imagining that we are breathing in through the heart as we inhale in a smooth, comfortable manner to the count of five or six, then breathing out for five or six counts while visualizing that the breath is flowing out of the heart. </p><p><b>Meditation. </b>People that practice <a href="/article_tags/meditation" target="_blank">meditation</a> are significantly less likely to have a heart attack or stroke, perhaps because it has been shown to lower heart rate, blood pressure, breathing rate, oxygen consumption and cortisol levels. Alzheimer’s expert <a href="https://www.drdharma.com/" target="_blank">Dharma Singh Khalsa</a>, author of <i>Meditation as Medicine, </i>advocates kirtan kriya, a 12-minute, daily meditation that includes chanting, finger movements and visualization. Research has demonstrated that it slows cognitive decline, eases depression and increases anti-aging telomerase activity at a cellular level by 43 percent in eight weeks.</p><p><b>Yoga or Tai Chi. </b>In studies, <a href="/article_tags/yoga" target="_blank">yoga</a> has been shown to lower inflammation and metabolic syndrome markers linked to heart disease and reduce atrial fibrillation episodes. The slow, graceful movements of tai chi reportedly lower blood pressure and strengthen the hearts of people with heart failure.</p><p><b>Music. </b>Whether it involves listening, playing an instrument or singing, <a href="/article_tags/music" target="_blank">music</a> has been shown to lower heart rate, reduce inflammation, enable longer exercise periods, ease anxiety after heart surgery and heart attacks, and help stroke victims regain the ability to speak. Choose music of whatever genre inspires joy and sing along for extra benefit, advises Miller. “If your partner is flummoxed by your enthusiasm for yodeling or your neighbor doesn’t exactly approve of your attempts at arias, kindly inform him or her it’s doctor’s orders,” he jokes in <i>Heal Your Heart.</i></p><p><br></p><p><i>Health writer Ronica O’Hara can be contacted 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:fff05289-6715-4418-a852-a601bbdab5832022-01-07T15:29:06-05:002024-03-03T09:08:58-05:00Truly Making Love: Sex and Intimacy as a Healing Force2022-01-31 09:30:00 -0500Marlaina Donato<p>Intimately connecting with a loved one is one of life’s most precious gifts, but it’s easy to lose sight of our innate sensual energy in the maze of the mundane. Through lovemaking, we can harness our life force, and according to abundant research, reduce the risk of <a href="https://www.naturalawakenings.com/article_tags/heart_health" target="_blank">heart disease</a>, lower blood pressure, manage <a href="/article_tags/pain_relief" target="_blank">pain</a> and improve <a href="/article_tags/brain_health" target="_blank">brain health</a>. A significant correlation also exists between higher ejaculation frequency and a reduced risk for prostate cancer later in life, Boston University <a href="https://www.sciencedirect.com/science/article/abs/pii/S0302283816003778?via%3Dihub" target="_blank">researchers report in <i>European Urology</i></a>.</p><p>Making love is also good for boosting our natural <a href="/article_tags/immune_system" target="_blank">immunity</a>. College students that engaged in amorous activity once or twice a week—especially with long-term partners—had 30 percent higher levels of the antibody immunoglobulin A in their saliva, <a href="https://journals.sagepub.com/doi/10.2466/pr0.94.3.839-844" target="_blank">concluded research</a> by Wilkes University, in Pennsylvania. </p><h3>Stripping Down to Basics</h3><p>A few lifestyle adjustments can do wonders for worn-out romance. Quality <a href="/article_tags/sleep" target="_blank">sleep</a> itself can be a potent aphrodisiac. Women are more likely to be “in the mood” after a good night’s sleep, even with just an extra hour of shut-eye, according to a 2015 pilot <a href="https://www.jsm.jsexmed.org/article/S1743-6095(15)31025-0/fulltext" target="_blank">study in <i>The Journal of Sexual Medicine</i></a>.</p><p>Therapist Kurt Smith, clinical director of <a href="https://www.guystuffcounseling.com/" target="_blank">Guy Stuff Counseling and Coaching</a>, in Roseville, California, advocates limiting phone use and engaging in non-technological activities. “Phones have moved from being used as a communication device to becoming many people’s connection to the rest of the world. Unfortunately, when used as such, they pose a threat to the emotional connection with our partners,” he says. “With all distractions removed, sit on the sofa, face each other and talk. This suggestion can make many people very uncomfortable, because they have no idea what they’d say to their partner. Actually, talking to your partner without a purpose other than to just listen and connect with each other has become rare.”</p><p>An element of fun can go a long way in the quest to stay connected. “Approach your sex life like a science experiment or an art project instead of a math problem,” says <a href="https://jamieelizabeththompson.com/" target="_blank">Jamie Elizabeth Thompson</a><span>,<i> </i>a holistic intimacy expert in Austin. “It’s an exploration with no one right answer. Attitude is important when it comes to sex because people can take it so seriously and place crippling pressure on having this fantasy Hollywood sex life.”</span></p><h3>Aphrodite’s Plate</h3><p><span>Feel-good neurotransmitters like dopamine, serotonin and oxytocin all contribute to the pleasure response, and sharing luscious food with a lover<b> </b>can be sensuous, as well as endorphin-friendly. Nutritious foods such as almonds, walnuts, asparagus and avocados support reproductive health, and a dessert of dark chocolate and honey-drizzled fruits like berries, figs and cherries can support libido in both women and men. Nixing excessive alcohol and sugar is also a good romantic investment.</span></p><h3>Partnership as Sacred</h3><p>Deep relationship is only possible when we are willing to be vulnerable. “Porn is a drug that people unknowingly use to self-medicate and manage uncomfortable thoughts and emotions,” explains Smith. “Many men have no idea what they’re missing because they’ve never had an emotionally intimate relationship without the negative influence of porn. Porn makes sex self-focused, rather than what it’s supposed to be, which is the intimate connection of two people. Porn is selfish, rather than loving, giving and sharing with a partner.”</p><p>Thompson attests that lovemaking can help us align with the divine, especially “when people have reverence for the power of their erotic life force. When people open their view of what sex is, it can become an act of worship.”</p><p>Love prompts us to become more ourselves. “When erotic life force is flowing freely, the body is vital and the system is turned on. When channeled properly, this energy is highly creative,” muses Thompson. “It’s the fuel of your vehicle, the charge of your battery, and when you are full on life force, it organically overflows into service.”</p><p><br></p><p><a href="http://wildflowerlady.com/" target="_blank"><i>Marlaina Donato</i></a><i> is an author and composer.</i></p><p><i><br></i></p><h3><b>Fun Homework for Couples</b></h3><div class="image-with-caption image-main"><img alt="Pair of journals stacked up with two pencils on top" src="//cdn0.locable.com/uploads/resource/file/891209/fill/700x0/journals-for-couples.jpg?timestamp=1641593499"><div class="small"><p>JessBaileyDesigns/Pexels.com</p></div></div><p> </p><p><span><b>From Kurt Smith: </b>Remain connected by having “no-tech nights”. Try turning all devices off for an evening and find something to do together that doesn’t require them. This could be watching a movie, playing board games (yes, they still exist), going out for dessert, etc. It can be fun to brainstorm creative, low-cost ideas.</span></p><p><b>From Jamie Elizabeth Thompson: </b>Journal about why sex and intimacy are important to you, how it serves the rest of your life and what you see available through having a consistent, potent, deep, hot erotic life. Share this vision with your partner and keep it somewhere you see it often. Knowing why something is a priority makes you far more likely to follow through.</p><p>Flirt with each other. Couples who flirt their way through their communication fight much less. Flirting creates a playful, fun flow of energy between you. It’s a way of keeping the fire stoked so you’re not completely restarting from cold coals every time you want to heat up the house.</p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>urn:uuid:eab9f590-fef6-4bcf-9675-c9b060f4638e2021-12-06T17:03:46-05:002022-02-03T09:58:50-05:00Health in the New Year: 10 Top Wellness Trends for 20222021-12-30 09:30:00 -0500Sandra Yeyati<p>Every new year marks the convergence of endings and beginnings—an opportunity to assess where we’ve been and anticipate where we’re going. As this dynamic relates to our health, this year promises an intensification in the development and adoption of several trends that have been years in the making.</p><h3>Plant-Based Foods Take Center Stage</h3><p>The consensus among researchers is that filling our plates with colorful vegetables and fruits improves health and reduces our risk of developing a number of chronic degenerative diseases. “This approach, along with eating less meat and avoiding sugar, is wonderful to control blood sugar, lower uric acid and nurture your microbiome, which is fundamentally important to reduce inflammation, increase your body’s production of antioxidants and vitamins and help maintain the integrity of the gut lining so that you don’t get leaky gut and, therefore, inflammation,” says board-certified neurologist <a href="https://www.drperlmutter.com/" target="_blank">David Perlmutter</a><span>, author of <i>Grain Brain</i> and four other <i>New York Times</i> bestsellers.</span></p><p>Awareness of the devastating effects of industrialized meat production is also accelerating. “Avoiding animal products is probably the first and most important ethical choice one can make,” says Princeton University bioethics professor <a href="/2021/06/30/359761/peter-singer-on-ethical-eating" target="_blank">Peter Singer</a><span>, author of the seminal <i>Animal Liberation.</i> “That’s going to dramatically lower your carbon footprint. You will no longer be complicit in the suffering of tens of billions of factory-farmed animals, and you won’t be contributing to the increasing risks of viruses being bred in factory farms.”</span></p><p>According to market analysis firm CB Insights, “As COVID-19 spread across the globe, shifting consumer behavior and virus outbreaks in factories has dealt major blows to the meat supply chain, with the beef industry alone facing an estimated $13.6 billion in losses.” Several U.S. meat processing plants were forced to close their doors.</p><p>In response, a growing inventory of <a href="/article_tags/plant-based" target="_blank">plant-based</a> alternative proteins is emerging, offering new products that seek to mimic the experience of eating a juicy hamburger (Beyond Meat and Impossible Foods) or crispy chicken nugget (Simulate). Banza makes high-protein pasta from chickpeas. Retail sales of plant-based meals in the U.S. have grown by 25.5 percent over the past two years, and other manufacturers joining the field are Plantible Foods, Rebellyous Foods, Livekindly and InnovoPro. A recent survey found that 36 percent of consumers intend to increase their consumption of alternative protein sources in the near future.</p><p>Perlmutter cautions, “Just because they’re plant-based doesn’t give them full sanction. They may contain unfermented soy, which may not be non-GMO or <a href="/article_tags/organic" target="_blank">organic</a>, and per an <a href="https://www.nytimes.com/2021/10/15/business/beyond-meat-impossible-emissions.html" target="_blank">article in the <i>New York Times</i></a>, their carbon footprint may be a lot higher in production of these products than we have been led to believe. Do a little research on these manufactured foods and go for plant-based options that aren’t processed. Shop the periphery of the grocery store.”</p><h3>Telemedicine Will Continue After the Pandemic</h3><p>According to management consultants <a href="https://www.mckinsey.com/industries/healthcare-systems-and-services/our-insights/telehealth-a-quarter-trillion-dollar-post-covid-19-reality" target="_blank">McKinsey and Company</a>, when COVID-19 began, the level of telemedicine increased in America 78-fold, peaking in April 2020. Although it has been declining since then, the use of telemedicine is still at a 38-fold increase compared to pre-pandemic times. “While it has leveled off, we are going to see persisting use of telemedicine in situations that involve basic communication with a patient,” says Perlmutter, citing compelling attributes such as cost savings, convenience and a lower carbon footprint because people don’t have to commute to a doctor’s office.</p><h3>Wearable Devices and Home Testing Empower Patients</h3><p>Perlmutter also anticipates an amplification of the use of wearable devices and home testing to provide biometric data that informs people about their health status and inspires them to modify lifestyle choices. <a href="https://ouraring.com/" target="_blank">The Oura Ring</a> records the time it takes to get to <a href="/article_tags/sleep" target="_blank">sleep</a>, how many times the wearer awakens during the night and how much time they spend in REM and deep sleep. This information enables people to modify day-to-day activities to improve the quality and quantity of sleep.</p><p>Apple Watch aficionados are increasingly relying on the device’s biofeedback features, including its newest metric, blood oxygenation, while diabetics and non-diabetics alike employ continuous glucose monitoring systems to pinpoint how lifestyle choices like food, exercise and sleep affect blood sugar levels. “That is not only trending now, but will increase quite dramatically as consumers push to learn more about themselves,” Perlmutter predicts. “No longer is this information going to be siloed in the doctor’s office. People are becoming more and more empowered to learn this data about themselves and act on it.”</p><h3>Learning to Improve Genetic Expression</h3><p>“Our evolving understanding of epigenetics—how we can change our gene expression—is bringing more people on board to the idea that our lifestyle choices matter,” Perlmutter says. “When I went to medical school, we thought our DNA was locked in a glass case and that it would determine everything about us. Nowadays, we know that the expression of more than 70 percent of our DNA that codes for health and longevity is under our control and influenced by our lifestyle choices. The food we eat, whether or not we slept well last night, the stress in our lives, whether or not we spent time in nature—all of these things, moment-to-moment, change our gene expression. Holy Toledo! We now know that certain lifestyle choices are good for you because they favorably change gene expression. They teach it in med school now. It’s a breathtaking reality.”</p><h3>Harnessing the Power of Low-Level Stress </h3><p>Life hackers and high-performance junkies are looking to leverage something called hormesis, which involves introducing low-level stress to the body for a positive outcome, so that when the body repairs itself from that condition, it doesn’t just repair back to the previous level, but to a new one with an advantage. This includes exposing the body to a hot sauna or cold exposure through cryotherapy, as well as intermittent fasting or time-restricted eating. “People are starting to see how good things happen when we engage in things that push us in places that are perhaps a little bit uncomfortable, activating mechanisms that help with metabolic health <a href="/article_tags/immune-system" target="_blank">immunity</a>, cognitive function and even the growth of new brain cells,” Perlmutter explains.</p><h3>Mental Health Destigmatized</h3><p>When U.S. gymnast Simone Biles dropped out of the 2021 Summer Olympic Games citing <a href="/article_tags/mental-health" target="_blank">mental health</a> challenges, she created an opening for other people to speak up. If a world champion could reveal her vulnerability on the global stage when the stakes were so high, certainly so could they. Her compelling story is emblematic of an emerging trend: Mental health is gradually becoming destigmatized.</p><p>“It’s becoming acceptable to talk about our feelings and ask for help, and this trend is shattering unhealthy cultural myths, like the erroneous assumption that if we talk about our emotions we’re going to fall into a pit of despair and sadness,” says Licensed Integrative Psychotherapist <a href="https://lesliedavenport.com/" target="_blank">Leslie Davenport</a><span>, the author of <i>Emotional Resiliency in the Era of Climate Change</i>. “There’s a boldness among younger generations that are challenging the status quo and demanding to be accepted as they are. Tucking away anything that might not be socially acceptable is a part of the past. Kids want their families and adults to accept and love them exactly as they are.” On Twitter, Instagram and Facebook, #itsoknottobeok is a popular hashtag.</span></p><p>Mental health surveys show that <a href="/2020/12/30/339329/climate-anxiety-navigating-our-emotions-as-the-planet-changes" target="_blank">eco-anxiety</a> in particular is prevalent among the young. Late last year, scientists at the University of Bath, in England, interviewed 10,000 youth between the ages of 16 and 25 across 10 continents. In the U.S., 68 percent said that the future was frightening. Almost half admitted that they had distressing feelings related to climate change on a daily basis, 42 percent believed that the things they valued most would be destroyed and 35 percent feared that their family security would be threatened.</p><div class="image-main"><div class="image-with-caption image-main"><img alt="Two people planking on yoga mats while watching virtual workout on laptop" src="//cdn1.locable.com/uploads/resource/file/873922/fill/700x0/virtual-workouts.jpg?timestamp=1638893845"><div class="small"><p>prostockstudioo/AdobeStock.com</p></div></div><p> </p></div><h3>A Surge in Coaching</h3><p>According to Davenport, “In addition to therapy becoming more acceptable, I’ve seen <a href="/2021/07/30/363047/unleash-your-true-potential-working-with-a-life-coach-can-help" target="_blank">coaching</a> become more common as another option in which people don’t have to examine their past and can instead look forward. A coach can help them make sense of their life, set goals and hold them accountable.”</p><h3>Mindfulness Becomes Ubiquitous</h3><p>In a few decades, mindfulness practices have catapulted from Buddhist monasteries to corporate boardrooms and have become a billion-dollar industry in the U.S. with an 11 percent annual growth rate. “<a href="/article_tags/mindfulness" target="_blank">Mindfulness</a> has been emerging for a while, but at this point, it’s a household word,” Davenport says. “People are talking about mindful eating or mindful conversations. Core concepts like being present in the moment or taking in the other person in an empathetic way are rippling out into so many aspects of life.”</p><h3>Therapy and Meditation Apps Abound<br></h3><p><span>Redefining the conventional, in-person therapy session that is 50 minutes in a quiet room, therapy apps allow people to have short phone calls, video chats or text exchanges with a therapist for a low monthly fee. Notable therapy apps include <a href="https://www.betterhelp.com/" target="_blank">BetterHelp</a>, <a href="https://www.onlinetherapy.com/" target="_blank">Online Therapy</a>, <a href="https://www.brightside.com/" target="_blank">Brightside</a> and <a href="https://calmerry.com/" target="_blank">Calmerry</a>. For <a href="/article_tags/meditation" target="_blank">meditation</a>, <a href="https://www.calm.com/" target="_blank">Calm</a>, <a href="https://insighttimer.com/" target="_blank">Insight Timer</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a> are dominating the field.</span></p><h3>Virtual Experiences Are Here to Stay</h3><p>Many people that were devastated by isolation and loneliness during the pandemic sought social engagement via streaming and app-enabled webinars, exercise routines or art classes. Suddenly, virtual conferences attracted participants from all over the world. Davenport relishes the fact that she was able to take tap dancing classes from a renowned New York City teacher, even though she lives in Washington State. “In a surprising silver lining, we’ve come to appreciate the convenience of these virtual experiences, which we likely wouldn’t have attended in person before the pandemic.”</p><p><br></p><p><i>Sandra Yeyati is a professional writer and editor. Reach her at SandraYeyati@gmail.com. </i></p><hr /><p><small>Original article published at <a href="www.naturalawakenings.com">Natural Awakenings National</a></small></p>