Category Archives: stress

anxiety mold

Anxiety, Mold, And The Hidden Threats To Your Wellbeing

by stress
The modern environment, laden with synthetic molecules and chemicals, has drifted far from the natural rhythms that once underpinned human health.
 
Amid this sea of artificiality, your well-being can be unwittingly undermined, leading to an array of health issues including neuroinflammation and immune suppression triggered by mold toxins.
 
Recognizing these challenges and realigning with nature's inherent cycles is pivotal in nurturing your body back to health.

Food Choices, Stress, and Mold Connection 

The link between food choices, stress, and mold is significant. While convenient and processed foods were introduced to save time, they have had lasting negative effects on public health. These foods, rich in additives but low in nutrition, harm both the body and mind.

In the midst of a busy lifestyle, stress can dysregulate the nervous system, leading to various symptoms and illnesses, including heightened anxiety levels.

Anxiety acts as a natural alarm, signaling underlying issues that need attention. One such issue is the toxic aftermath of mold exposure, a hidden intruder that can be as harmful as it is widespread. G

Given the interconnectedness of the nervous and immune systems, taking a proactive approach is crucial to protect against unseen threats in your environment.

Mold Sickness Symptoms and Healing

Mold sickness presents a range of symptoms, from neurologic disruptions to immune suppression, posing a challenge in recognition due to potential misdiagnosis or undervaluation in healthcare.

Actions to Take:

  • Meditate Regularly: Begin with meditation to calm your nervous system, creating a foundation to implement lifestyle changes. 
  • Nourish Your Body: Prioritize a diet that supports your body’s healing from mold-induced inflammation.
  • Beware of Misdiagnosis: Understand that environmental factors such as mold toxicity may be overlooked in mainstream medicine, leading to ineffective treatments.
  • Seek Positive Support: Engage with communities that focus on healing and avoid hopeless discussions.
  • Embrace Nature: Reconnect with natural rhythms and adopt healthier living habits to counteract modern lifestyle-induced hypersensitivity. 

Learn more how to protect yourself from mold sickness by watching my interview with Dr. Traci Potterf below:

seasonal affective disorder

Seasonal Affective Disorder (SAD): Symptoms, Causes, Solutions

by seasonal, seasons, stress, ,

Seasonal Affective Disorder, or SAD for short, is a common mood disorder where people experience depressive symptoms in the fall or winter or anxiety in the summer every year but maintain a healthy mental state during other seasons. Approximately four to six percent of Americans can be severely affected; with women four times more likely to experience it than men. Even though it is not commonly found in people younger than age 20, it is still possible for children and young adults to suffer from SAD.

Symptoms of SAD include:

  • Fatigue 
  • Increased need for sleep 
  • Decreased levels of energy 
  • Weight gain or loss 
  • Increase or decrease in appetite 
  • Difficulty concentrating 
  • Trouble sleeping 
  • Sadness 
  • Anxiety 
  • Irritability 
  • Antisocial behavior
  • Craving carbohydrates 

What causes SAD?

The exact cause of SAD is unknown, but medical professionals attribute it to any of the following:

  • Lack of sunlight 
  • Increase in melatonin levels 
  • Hormone levels 
  • Irregular brain chemistry 
  • Lack of serotonin 
  • Disruption of our circadian rhythm
  • Lack of vitamin D 

Lack of sun is the most compelling cause since lacking sunlight affects the brain by increasing melatonin while decreasing serotonin and vitamin D levels in the body. When exposed to sunlight, your optic nerve sends a message to your brain to produce less melatonin. Melatonin calms the body and allows you to sleep. When the sun comes up your brain produces serotonin which induces feelings of wakefulness. When the sun's ultraviolet rays touch your skin, your body produces vitamin D which also helps the body maintain proper serotonin levels.

Three action steps to help with SAD

So how do we improve our overall health to mitigate the effects of SAD? Here are three areas that may be supportive.

Light

The best option for SAD is sunlight due to its long wavelength and the better concentration of red and orange light waves. According to many studies light exposure, particularly bright light, through the eyes boost serotonin activity. The more intense the sunlight is the more powerful the benefits are going to be. It's important to note that a short period of intense sunlight is actually much better than a longer period of sunlight with cloudy weather.

The bright light of the sun is beneficial yet in the winter we are spending more time indoors and looking at screens. This type of light is called blue light and can be detrimental to our health. Florescent lights, computers, cell phones, televisions, e-readers, and more all contain blue light. This light wave range is not helpful for those with SAD. One way to reduce some of this blue light exposure is to wear special glasses which block this light wave. Although many new devices have apps or programs that can block the blue light, it may not be enough to significantly cut your exposure. Therefore, glasses can be a useful option. Light therapy appears to be very helpful with health problems, energy, mood, and anxiety.

Exercise

Exercise and physical activity are great ways to fight depression. If at all possible, bundle up and get outside in the bright sunshine to walk, run, or just play! It is best to forgo sunglasses so your eyes can absorb the sunshine. If getting outside is not always feasible, find a fun physical activity to enjoy yourself and don’t forget to get the family involved too. The best exercises are the ones that you enjoy and will do.

Dietwinter wellness

Proper diet is important in the treatment of SAD. Eating a healthy, whole-food diet, low in processed food and artificial ingredients, can help to address nutrient deficiencies that may be exacerbating SAD symptoms.

Consuming foods rich in Vitamin D and DHA may be particularly helpful in treating SAD. Vitamin D is produced easily in the summer sun by our bodies but is limited in the winter. Fish and other types of seafood are high in both Vitamin D and the essential omega 3 fatty acid DHA. Vitamin D can also be found in dairy products (be sure to choose organic in order to avoid added hormones, antibiotics, and other chemicals), eggs, and mushrooms (especially portabellas which are raised under appropriate conditions). Fish, and nuts contain high amounts of omega-3 while B-complex vitamins come from oily fish, beans, nuts, and whole grains. Herring, mackerel, salmon and flaxseed are the richest sources of omega-3 fatty acids. Dietary supplements also help with SAD. In addition to vitamin D, supplements to add into your diet include omega-3, vitamin B3, vitamin B12, and folate.

Through light therapy, exercise, and diet we may be able to reduce the effects of SAD this winter and in future winters.

Essential oils for SAD

Our sense of smell is incredibly powerful. In addition to the other supports listed above, tapping into our olfactory sense through the addition of essential oils may help as your brain's capacity for thought and emotion is significantly impacted by essential oils.

In fact, studies have shown that inhaling essential oils can send messages to the brain's olfactory system and promote the release of neurotransmitters like serotonin and dopamine, which further regulate mood. Using an essential oil crafted from a blend of oils with beneficial effects may be a beneficial holistic health addition to your SAD self-care routine. One blend in particular, Uplift, is made with the following oils:

  • Frankincense – shown to help stimulate the limbic system in the brain which is helpful for elevating your mood
  • Lavender – long known as a sedative, calming, anxiety-relieving oil
  • Rose – a soothing oil which appears to have anti-depressant properties
  • Blue Tansy – reported to be helpful with relaxing both the mind and the body
  • Roman Chamomile – a natural antihistamine studies have show this oil to promote relaxation, calm the nerves, and reduce anxiety
  • Red Mandarin – another relaxing essential oil, red mandarin may reduce stress and support emotional balance
  • Lime – has been reported to help clear trapped emotions including listlessness and fatigue, lime can also support balance and grounding
  • Ylang ylang – believed to bring about balance for the central nervous system this is another essential oil that promotes relaxation

According to the manufacturer the best way to apply this blend is by using 2-3 drops behind the earlobes on the mastoid bone, to use over the heart, at the base of the back of the neck, to the wrists, the temple and the forehead.  For balancing support apply 3-5 drops to the bottom of the feet in the morning. 

Specifically for Seasonal Affective Disorder it’s recommended to apply Uplift 2-3 times per day or as needed.

Josiah Garber, Nancy Farber, and Kate Hunter contributed to this article.

[expand title="Sources"] 

  • "Aromatherapy And The Central Nerve System (CNS): Therapeutic Mech...: Ingenta Connect". Com, 2022, https://www.ingentaconnect.com/content/ben/cdt/2013/00000014/00000008/art00007. Accessed 25 Dec 2022.
  • Cohen, Jodi. "Essential Oils for Seasonal Sadness - Vibrant Blue Oils". Vibrant Blue Oils, 2022, https://vibrantblueoils.com/essential-oils-for-seasonal-sadness/. Accessed 25 Dec 2022.
  • Meesters Y, Gordijn MCM. Seasonal affective disorder, winter type: current insights and treatment options. Psychol Res Behav Manag. 2016; 9:317-327. https:/doi.org/10.2147/PRBMS114906
  • Melrose, S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depression Research and Treatment, 2015, Article ID 178564, 6 pages, 2015. https://doi.org/10.1155/2015/178564
  • Nusssbaumer-Streit, B., Formeris, CA, Morgan, L.C., Fan Noord, M.G., Gaynes, B.N., Greenblatt, A., Wipplinger, J., Lux, LJ, Winkler, D., and Gartlehner, G.. Light therapy for preventing seasonal affective disorder. Cochrane Databse of Systematic Reviews 2019, Issue 3. Art. No. CD011269. DOI: 10.1002/14651858.CD011269.pub3. Accessed 28 November 2022.
  • Peiser, B., Seasonal affective disorder and exercise treatment: a review. Biological Rhythm Research, Vol. 40, 2009 – Issue 1, pages 85-97. https://doi.org/10.1080/09291010802067171

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Healthy At Home Journaling Prompts

by gratitude, habits, meditation, personal care, questions, stress

Journaling for better health

If you're looking to improve your health and wellbeing there may be a strategy to help that you're overlooking. Journaling. It turns out that there are a lot of ways that using a journal can be good for you. It can be a supportive strategy for stress relief, help you work out problems, boost your memory, and has also been shown to be good for mental health.

Does journaling really help?

There are a lot of studies that have been done around the idea of journaling and its benefits. Here are just a few ways that it can be helpful for you:

  • Health benefits – a study of undergraduate college students found that journaling increased wellbeing, decreased illness, and, over time, even helped to decrease the ill effects of dealing with trauma
  • Improves cognitive function – writing, as opposed to typing, has been shown to improve your ability to acquire, process, and recall information. One article found that writing was useful when it came to learning both math and science. 
  • Better learning skills – according to research published in Psychological Science students who wrote longhand, as opposed to those who typed using laptops, were better able to learn material. Journaling can be a way of recording and deepening your understanding of yourself and/or what you're writing about.
  • Remember significant events – life can be very full and there are lots of distractions. Journaling about moments, events, or people that are noteworthy or important to you can be a way to create an accurate accounting of what you want to remember accurately.
  • Organizing your thoughts – sometimes there's so much going on that it can be difficult to keep all of your plans and goals clearly in mind. Writing it down can be a positive way to stay on track. Plus writing down your goals increases your chances of succeeding at them.
  • Better healing – studies have found that journaling can have a positive impact on how well the body heals. According to the research this includes healing from IBS, asthma, rheumatoid arthritis, and wound healing.
  • Improves mental health – studies have found a positive shift in mental state among those who journaled, this included those with cancer, Parkinson's, and other health conditions.

Give it a try

With all these benefits from journaling you're probably curious as to whether or not it could work for you. Why not give it a try?  History is filled with people who journaled – Beatrix Potter, Marie Curie, Benjamin Franklin, Thomas Edison, Lewis Carroll, Leonardo Da Vinci, Mark Twain and so many others. They wouldn't have journaled if they didn't get at some benefit out of it.

Take advantage of the fact that this is a low-cost, easy to do activity that can be good for your health. Spend the next 30 days engaged in a journaling practice and see how you feel at the end. Chances are you'll notice some benefits and want to keep going.  

I don't know what to write

If you're stuck for something to journal about I've got your covered.  Here are 50 topics, pick one at random and spend a few minutes each day journaling about it. 

1. What does it mean to you to be healthy?
2. What have been your biggest health struggles while being at home?
3. How has your mental health been?
4. What has been giving you anxiety?
5. What are your biggest fears during quarantine?
6. How has your physical health changed?
7. What weight trends have you noticed recently?
8. How has your diet changed since spending more time at home?
9. What is causing you the most worries?
10. How has your exercise routine changed?
11. Are there any home workouts you have tried?
12. Pick at least 3 new at-home workouts you can try in the next week.
13. Pick an exercise you can do with others you live with.
14. What do you think is the most important aspect of nutrition?
15. What are some healthier food items you can add while at home?
16. To improve your nutrition, try adding some structure to your day, then journal about your experience.
17. How have your cravings changed since you have been home?
18. Do you feel you are a boredom eater?
19. Have you noticed any emotional eating tendencies?
20. Go outside to walk and get fresh air, then journal how you feel afterwards.
21. What is a way you can embrace and take advantage of being at home?
22. What are the main sources of your stress lately?
23. What are some stress-relieving activities you have tried?
24. What hobbies have been keeping you busy?
25. How are you dealing with your kids’ health and wellness while being at home more often?
26. In what ways are your kids getting exercise?
27. How are you focusing on proper nutrition for your kids?
28. Try creating a new daily routine that encourages healthy habits.
29. What are 5 things you miss from before you were quarantined?
30. What are 5 things you look forward to when things get back to normal?
31. Name 5 people you can’t wait to spend more time with.
32. What are 5 things you can be grateful for right now?
33. Make a list of healthy snacks you can add to your diet.
34. How have you been socializing lately?
35. List some ways you can reach out to people more.
36. What is something you have always wanted to try?
37. If your productivity is suffering, what are some reasons you think that is?
38. Give yourself a break – what are some things you believe you have done right?
39. List self-care activities you have participated in it while being at home.
40. List some NEW self-care activities for your shelter-in-place time?
41. What is a creative activity you can try while being at home?
42. List the main things that have been on your mind lately.
43. When you think of how you spend your time when you are bored, what comes to mind first?
44. When the shelter in place orders are lifted, what is a way you can get out more?
45. How has quarantine changed your mindset?
46. What do you think you took for granted before quarantine?
47. Have you read any books while in isolation?
48. How do you think life will be different moving forward.
49. What are some changes you have made that have improved your health so far?
50. List 10 ways you can be physically and mentally healthier while at home.

Feel free to share this post, and list of ideas, with the people you love and enjoy journaling! 

[expand title=”Sources”] 

King, L. A. (2001). The Health Benefits of Writing about Life Goals. Personality and Social Psychology Bulletin, 27(7), 798–807.

Mueller, P. A., & Oppenheimer, D. M. (2014). The Pen Is Mightier Than the Keyboard: Advantages of Longhand Over Laptop Note Taking. Psychological Science, 25(6), 1159–1168.

Murphy, M. Neuroscience Explains Why You Need To Write Down Your Goals If  You Actually Want To Achieve Them. Forbes. April 15, 2018.

Willis, J. The Brain-Based Benefits of Writing for Math and Science Learning. Edutopia.org. July 11.2011. Accessed June 5, 2020.

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Fight Inflammation

Fight Inflammation – 12 Tips To Support Your Immune System

by change, habits, health, immune system, stress

What is inflammation?

Inflammation is a part of the body’s natural healing process. After a trauma of some kind, a cut, an injury, an infection (bacterial, parasitic, or viral), the body responds by sending nutrients and immune cells to clear damaged tissue or fight infection. It’s meant to be a short term response.

The challenge is that when inflammation goes on for an extended period of time it then becomes chronic.  If it continues the immune cells fighting the inflammation can be stimulated to then also attack healthy tissue.  Inflammation that continues for a long period of time is highly associated with a number of health issues. These are broad-ranging and include arthritis, cancer, depression, diabetes, fatigue, and heart disease.

Symptoms of chronic inflammation

Symptoms can be varied. Sometimes they also look like symptoms for other health issues. If you think you are possibly experiencing chronic inflammation it’s important to talk with a healthcare professional to get a proper diagnosis.

Symptoms include:

  • Aches and pains – these can appear anywhere in the body from joints to muscles to other soft tissue areas
  • Acne and other skin outbreaks
  • Anxiety and depression – inflammation can often interfere with neurotransmitter (brain chemical) health which in turn may cause mood disorders
  • Chronic infections – this can be in different areas of the body but seem to reoccur regularly
  • Cognitive decline – studies show that increased inflammation can impact brain health and reasoning skills
  • Congestion
  • Difficulty breathing or shortness of breath
  • Dry eyes
  • Fatigue
  • Gastrointestinal health challenges – this is wide-ranging from abdominal pain, bloating, constipation, and diarrhea, to acid reflux and chronic nausea
  • Obesity – weight gain can be due to what is sometimes referred to as “false fat” where the body holds onto water as part of the inflammatory process

How to reduce your risk

One way to lower your potential for chronic inflammation is to make changes to your diet and your lifestyle. These changes may not have an immediate effect but you need to remember that inflammation doesn’t occur overnight. Steady and regular focus on healthy choices and changes can have a positive impact and help to reduce chronic inflammation.

Foods That Reduce Inflammation

  • Choose healthy fats There are far too many saturated fats in our modern diet. The manufactured ones (margarine, trans-fats and vegetable oils) tend to increase inflammation. We need more omega-3 fatty acids and monounsaturated fats in our diet. These help to decrease inflammation. Good choices in this category include olive oil, nuts, and cold-water fatty fish such as salmon, sardines, and tuna.
  • Forget frying How you prepare your food matters. Frying can create compounds that increase inflammation and negatively impact gut health. Rather than deep-frying, consider sautéing lightly, steaming, or grilling foods.
  • Get more garlic This highly anti-inflammatory vegetable is widely known for its wonderful flavor. Garlic is also anti-viral, antibacterial, and anti-fungal making it a delicious, and beneficial, addition to your cooking repertoire.
  • Reduce refined carbohydrates Food-like items such as breads, cakes, pasta, and other refined products have been highly processed. The processing removes nutrients and makes them quick for the body to break down into sugars. These energy-dense/low nutrient products contribute to weight gain, diabetes, and chronic inflammation.
  • Reduce or avoid inflammatory foods There are a number of foods that contribute to inflammation. These should be reduced or completely avoided in the diet.  They include: coffee, black tea, soft drinks, alcohol (sometimes found in over-the-counter medications or herbal tinctures) nitrates/nitrites, sugar (especially white sugar), vegetable cooking oils, trans-fats (anything marked hydrogenated or partially hydrogenated), artificial sweeteners, and monosodium glutamate

Lifestyle Changes to Reduce Inflammation

  • Avoid Toxins While you may be reading labels on your food products are you also checking personal care and cleaning product labels?  These things can have a high toxin load which is best to avoid. Reading the label and checking the Environmental Working Group’s Skin Deep Database for personal care products or their Guide to Healthy Cleaning will help you avoid many toxins.
  • Brush and floss Brushing and flossing your teeth is an important part of everyday oral health. It’s also effective at maintaining overall body health. This is because oral bacteria can travel through the bloodstream to other parts of the body. Studies show this bacteria to be linked to a number of inflammatory health conditions including gut disease. Recommendations are to brush at least 2 minutes twice a day and floss at least once a day.
  • Move your body Exercise is an important part of overall health. There may be a temporary inflammatory response to intense exercise, however, the long-term impact is improved blood flow, oxygenation, reduced inflammation, and improved mobility and quality of life. There is no one perfect exercise, simply the one that works for you.
  • Stay hydrated Hydration is an essential part of wellness. Dehydration has been shown to reduce metabolic function, increase the risk for a variety of diseases, and potentially to shorten life. Don’t stay thirsty, hydrate.
  • Stress less There is no such thing as a stress-free life. Ongoing, chronic stress has been linked to inflammation. It can be physical, emotional, mental, any form of stress that can have a cumulative impact.  There’s also no one-size-fits-all solution to lower our response to stressful situations. The best solution is to find a mindfulness practice that works for you and focus on taking some time to stress less.

  • Vitamin Zzzzz Most adults need somewhere between 7.5-9.0 hours of sleep each night in order to be rested and to support good physical and mental health. Practicing good sleep habits will have a beneficial impact on overall health and wellness.

You can lower your risk for the impacts of chronic inflammation by paying attention to what you eat, think, drink, and do.  Remember to make positive lifestyle choices and be proactive about your wellbeing. Choose to support your healthy aging by getting chronic inflammation under control.

[expand title=”Sources”]

Allen, M.D., et al. Suboptimal hydration remodels metabolism, promotes degenerative diseases, and shortens life. JCI Insight. 2019 Sep 5; 4(17): e130949.

Atarashi, K, et al. Ectopic colonization of oral bacteria in the intestine drives TH1 cell induction and inflammation. Science  20 Oct 2017: Vol. 358, Issue 6361, pp. 359-365

Bendsen, N.T., et al. Effect of industrially produced trans fat on markers of systemic inflammation: evidence from a randomized trial in women. October 2011 The Journal of Lipid Research, 52, 1821-1828.

Hall, A, et al. Garlic Organosulfur Compounds Reduce Inflammation and Oxidative Stress during Dengue Virus Infection. Viruses 2017, 9, 159.

López-Alarcón, M, et al. Excessive Refined Carbohydrates and Scarce Micronutrients Intakes Increase Inflammatory Mediators and Insulin Resistance in Prepubertal and Pubertal Obese Children Independently of Obesity. Mediators of Inflammation. 2014.

Mikkelsen, K, et al. Exercise and mental health. Maturitas. Vol 106, Dec 2017. pg 48-56.

Ozawa, M, et al. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical Nutrition Volume 36, Issue 2, April 2017, Pages 506-512

Rohleder, N. Stress and inflammation – The need to address the gap in the transition between acute and chronic stress effects. Psychoneuroendocrinology. Vol 5, Jul 2019. Pg 164-171.

Zhang, J., et al. Thermally Processed Oil Exaggerates Colonic Inflammation and Colitis-Associated Colon Tumorigenesis in Mice. Cancer Prev Res November 1 2019 (12) (11) 741-750.

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Holistic Remedies for Headache

6 Holistic Remedies For Headache Relief

by health, stress

A headache can often be uncomfortable. In some cases, such as migraines, they can be painful and even debilitating. Whether it’s frequent and chronic headaches or an occasional bout of acute pain, it can interfere with your life, making it difficult to do the things you want to do. Although there are prescription medications and OTC options to help you deal with migraines, try some of these holistic remedies before you reach for the pharmaceuticals.

While there can be any number of reasons for a headache it’s important that you track them in order to be more aware of what your triggers are.  Keeping a headache or migraine journal, in combination with the holistic strategies below, may help reduce you reduce the frequency and/or severity of your headaches.

Food-based issues

Sometimes your headache may be due to specific foods or sensitivity to ingredients. It could even be due to a deficiency of certain vitamins, minerals, and amino acids.  If any of these appear to be contributing to your headaches you’ll want to work with a doctor or nutrition professional who can help you identify some of these triggers and support you through the necessary changes to your diet.  Beyond food-based changes, there are a number of other strategies that you can use to help you with your headaches:

Hydration

Many people who experience headaches may be chronically dehydrated.  According to the literature, water-deprivation headache was resolved in as little as 30 minutes by drinking an average of 2 cups of water.  In addition to headaches, dehydration can cause a number of other symptoms such as dizziness, rapid heartbeat, dry skin, and fatigue.  Proper hydration can help relieve these symptoms as well as boosting circulation in order to help with detoxification. In addition to drinking more water, choose hydrating foods for a healthy boost to your diet.

Stress Management

One very common cause of chronic headaches is stress. Whether your stress is caused by work, relationship issues, anxiety, or the habit of overanalyzing everything, stress can be a significant factor when it comes to headaches.  Managing your stress means looking at those factors that are, well, giving you a headache, and finding ways to either avoid them or reduce their impact on your life.  Some top tips for reducing your stress include:

    • Spending time with friends and family
    • Getting enough rest (sleep deprivation can be a significant  factor in stress)
    • Participate in some form of regular exercise
    • Find a fun activity that you enjoy such as art, gardening, or music
    • Meditate

Some studies found that meditation was helpful in reducing both pain and tension. The participants in the study were new to meditation and were only given one 20-minute guided session to learn from. 

Massage

Massage is helpful for relaxing the muscles and can improve the circulation of both blood and lymphatic fluid. According to one study in the Journal of Headache Pain, massage and physiotherapy (which includes massage plus heat and exercise treatment) were effective options for treatment. 

In combination with massage, it may be helpful to apply either hot or cold compresses to help further stimulate blood flow and reduce the headache.  Cold compresses are generally applied to the forehead and temples while hot compresses are often applied to the back of the neck or head.  People tend to respond differently to either hot or cold so you’ll need to experiment with both to see which works best for you.

Some people also find applying weight over the eyes or to the forehead can be helpful and like to use a rolled up towel or an eye-pillow similar to those used in yoga practice.

Acupuncture/Acupressure

This ancient Chinese therapy uses small needles to stimulate certain points or meridians on the body and in doing so balance your Qi or energy. The use of acupuncture has been found to trigger the body so that it produces endorphins, brain chemicals which help reduce pain. One study, in particular, found acupuncture to be similar in effectiveness to preventative pharmacological therapies. Acupuncture can be beneficial for other pain issues as well.

In addition to acupuncture, there’s always the use of self-administered acupressure. Acupressure doesn’t use needles but still applies pressure to certain areas to help relieve the pain of a headache. There are three acupressure points that are most supportive.  GB 20 is the pressure point at the base of the skull, LI 4 is the web in between the thumb and forefinger, and there are four points on the feet.

Herbs

Herbal therapy can be very powerful and there are a number of herbs that are specifically beneficial for headaches. Most people tend to use herbal teas for their headaches. These can be made by adding 1 teaspoon of dry herb to 8 ounces of boiling water and letting it steep for 4-5 minutes.  Strain and serve, if needed you can add a little honey or stevia as a sweetener.

    • Basil
    • Butterbur
    • Catnip
    • Chamomile
    • Fennel
    • Feverfew
    • Ginger
    • Lavender
    • Rosemary
    • Spearmint/Peppermint

Essential Oils

Essential oils have been used for various health issues for thousands of years. Two, in particular, seem to be very helpful for dealing with headaches.

Lavender

Lavender essential oil is often used for its calming effect. In one study participants used the lavender essential oil by inhaling it every 15 minutes for two hours. Results showed that a majority of the test subjects responded positively to inhaling the lavender. Another study looked at using lavender essential oil proactively as a preventative. In that study, both the number and the intensity of the migraines were reduced.

Peppermint

The other beneficial essential oil is peppermint. A cooling, soothing oil, it has been shown to help reduce the pain and sensitivity that often comes with headaches. Peppermint oil also appears to help improve blood flow to the forehead when applied there.

When using essential oils it’s important to note that they are so powerful that they should not be taken internally. Applying essential oils directly to the area, either neat or diluted, or inhaling them using a diffuser or inhaler is all you need. Because essential oils are so potent it may be necessary to dilute with a carrier oil such as coconut oil, sweet almond oil, or jojoba oil.

Dilution Chart (based on 1 tsp. of carrier oil)
1% – 1 drop (best for children and the elderly)
2% – 2 drops
3 % – 3 drops (for specific issues, as directed)
10 % – 10 drops

 

[expand title=”Resources“]

  • Blau, JN, et al. Water-deprivation headache: a new headache with two variants. Headache. 2004 Jan;44(1):79-83.
  • Chaibi, A and Russel, MB. Manual therapies for primary chronic headaches: a systematic review of randomized controlled trials. J Headache Pain. 2014 Oct 2;15:67.
  • DaSilva, AN. Acupuncture for migraine prevention. Headache.2015 Mar;55(3):470-3.
  • Göbel H, et al. Essential plant oils and headache mechanisms. Phytomedicine. 1995 Oct;2(2):93-102
  • Rafie, S, et al. Effect of lavender essential oil as prophylactic therapy for migraine: A randomized controlled clinical trial. Journal of Herbal Medicine. Volume 6, Issue 1. March 2016. Pages 18-23.
  • Sasannejad P, et al.Lavender essential oil in the treatment of migraine headache: a placebo-controlled clinical trial. Eur Neurol. 2012;67(5):288-91
  • Tonelli, ME and Wachholtz, AB. Meditation-based treatment yielding immediate relief for meditation-naïve migraineurs. Pain Manag Nurs. 2014 Mar;15(1):36-40.

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    Photo by Aiony Haust on Unsplash

    Six Reasons To Love Adult Coloring Books

    by habits, health, ingredients, meditation, personal care, stress, Uncategorized,

    When you first think of coloring, you might picture children with bunches of crayons excitedly coloring in books with their favorite cartoon characters. But there’s a growing trend of adults that enjoy coloring. This has brought about the release of more complex coloring sheets and books designed exclusively for adults.

    Many adults have discovered that not only is coloring fun, it also has health benefits, too. As a form of self-care (and self-care is one of my "ingredients for a healthy life") coloring books are right up there for a simple, easy way to take a break.  If you’ve been thinking about adding coloring books to your self-care strategy, here are some of the ways this hobby can help support better health:

    1. Stress reliever
    2. Elevates mood
    3. The Un-tech Effect
    4. Improves focus
    5. Anyone can color
    6. Highly portable

     

    1. Stress Reliever


    According to a study published in the Art Therapy: Journal of the American Art Therapy Association, coloring in mandala or geometric patterns appears to lower stress and anxiety levels.  

    When your body is stressed it produces cortisol.  In small doses this hormone can be beneficial, helping you get through a nerve-wracking speech or boosting your energy when you're in the middle of a crisis such as a car accident. Too much cortisol over an extended period of time can lead to health problems. Problems like type 2 diabetes, obesity, high blood pressure, and anxiety.

    While coloring doesn’t prevent you from producing cortisol, it’s believed to help lower your cortisol levels. This may be because coloring allows you to get into the creative zone and focus on something enjoyable, rather than worrying about your problems. This, in turn, can help you to relax and release the tension in your body.

    One of the conclusions of the Art Therapy study was that “It seems that the complexity and structure of the plaid and mandala designs drew the participants into a meditative-like state that helped reduce their anxiety.”

     

    2. Elevates Mood


    Besides easing stress, coloring can also improve your mood. This could be due in part to the fact that no one is judging your art. In many ways, coloring is a freeing experience for adults. It may also be because coloring can lead to something called flow. 

    Developed by positive psychology cofounder, Mihaly Csikszentmihalyi, flow is the concept of a highly focused mental state. When in a state of flow you are removing outside distractions.  Using coloring as something to create that flow, you let go of stress (as mentioned above) and are focusing the simple act of coloring. This can provide space which allows you to unwind.  Your flow state can then boost creativity, productivity, and positivity.

     

    3. The Un-Tech Effect


    Let's face it, our lives are immersed in technology. Your phone, your watch, your computer, tablet, and television are all highly technical and always pulling for your attention.  Even our homes are becoming smarter and more high tech. Doorbells, lights, heating systems, refrigerator, and more are requiring us to tap into technology. All of that technology interface can be overwhelming, overstimulating, and somewhat stressful. It feels like you are always surrounded. That's because you are.

    Yet with just your imagination, some paper, and a few coloring tools you can set aside some me-time and take a break from all that technology. Your brain will actually function better after a break and you'll feel calmer too.

     

    4. Improves Focus


    Another advantage of coloring is that it improves your focus. Many people find that coloring while listening to webinars or lectures makes it easier to absorb the information. Some of this may be due to an innate tendency to be a kinesthetic, or hands-on learner. But even those who aren't typically kinesthetic learners may benefit. Many people find that keeping their hands busy, means their mind is less likely to wander.

    Because coloring gives you better focus and more clarity, it can also be a good activity to do before you sit down to set goals or develop new strategies. Many highly creative people, such as Albert Einstein and Thomas Edison, found answers to problems they were working on when they took a break and didn't focus on the problem. The creativity required for coloring may help you think of new ways to tackle your goals and get the results you're looking for.

     

    5. Anyone Can Color 


    Many people suppress their artistic impulses telling themselves that they simply aren't creative. The truth is we are all creative. We all have that spark within us. The beauty of adult coloring books is that when you're coloring it's a no pressure situation. You're not expecting to have your coloring pages hung in a famous museum. You're simply coloring. And you don't even have to color inside the lines if you don't want to. You can make green clouds, pink skies, or anything your imagination can conjure up. It's a totally personal choice of what you color, what colors you choose, and how you put everything together.

     

    6. Highly Portable 


    Coloring is one of those activities that can be done anywhere. There are even small books or tiny coloring kits that can be tucked into a purse or a backpack to have at the ready. Perfect for long waits at the department of motor vehicles or alone at a coffee shop. Wherever you are and whatever time you have available, coloring can fill in the gaps and give you a healthy break.

    If you love to color and are looking for new sources of coloring material be sure to check out my ebook, Mira's Marvelous Mandalas with 55 ready to print beautiful mandala designs to bring you hours of creative fun and mindfulness.

    Get the ebook

    Could You Have Scurvy (Even Though You’re Not An 18th-Century Pirate)?

    by health, immune system, stress,

    Scurvy is a disease caused by a vitamin C (ascorbic acid) deficiency.

    Without vitamin C, the body is unable to synthesize collagen necessary for wound healing and healthy skin, bones, teeth, joints, and blood vessels.

    Vitamin C is also a powerful antioxidant that effectively fights free radicals and prevents oxidative stress throughout the body.

    In addition, it plays a critical role in adrenal and thyroid function.

    Scurvy Symptoms

    If you're not eating fresh fruits and vegetables regularly, then you're likely at risk of developing scurvy. This should be your first clue.

    Other early warning signs and symptoms include:

    • Loss of appetite
    • Fatigue
    • Irritability
    • Muscle spasms, cramping or pain
    • Brain fog
    • Diarrhea
    • Weakness
    • Fever
    • Bruising
    • Wounds that won't heal
    • Bleeding or swollen gums
    • Tooth decay or tooth loss
    • Weight loss
    • Coiled hair
    • Skin rashes or red spots
    • High blood pressure
    • Depression

    Resurgence of Scurvy

    In the 18th century, scurvy caused the teeth of sailors to fall out due to a lack of vitamin C in their diet aboard ship. However, it appears scurvy isn't just a disease of the past.

    Based on data collected between 2003 and 2004, the Center for Disease Control and Prevention (CDC) found 6 to 8% of the general population had a vitamin C deficiency severe enough to qualify as a scurvy diagnosis.

    Between 2009 and 2014, almost 25% of patients admitted to a hospital in Springfield, Massachusetts with unexplained symptoms were diagnosed with a vitamin C deficiency.

    In the United Kingdom, the rate of scurvy-related hospital admissions increased by 27% between 2009 and 2014.

    And a researcher at a Diabetes Center in Australia documented more than a dozen cases in recent years as well.

    Why is Scurvy Making a Comeback?

    This resurgence is surprising to doctors and health officials because the amount of vitamin C needed to prevent scurvy is relatively low. For example, one large orange or one bowl of strawberries a day provides enough vitamin C to do the trick.

    But the sad truth is that more and more people don't regularly eat fresh fruits and vegetables. Or, if they eat these foods at all, they are either from a package or overcooked, which almost entirely diminishes the vitamin C content.

    Other modern day factors may also deplete the body of vitamin C, which includes:

    • Chronic stress
    • Environmental toxins
    • Illness
    • Injury
    • Synthetic hormones and birth control pills
    • Steroid medications
    • Diuretics
    • Aspirin

    It's also worth noting that a well-functioning digestive system is necessary to properly digest and absorb vitamin C (and all other nutrients) from food. Thus, with the rise of gastrointestinal diseases and dysfunction, this could also be a contributing factor.

    Best Sources of Vitamin C

    Uncooked, fresh fruits and veggies are the best sources of vitamin C. Those you can enjoy raw with the highest vitamin C content include:

    And in the case of a vitamin C deficiency, it may be necessary to supplement with collagen until optimal levels are reached. 

    In Conclusion

    Scurvy, a condition caused by a severe vitamin C deficiency, is making a comeback around the world mostly in part to our modern way of life. This means your risk may be real even though you're not an 18th-century pirate.

    Therefore, it's important to consume fresh vitamin C rich fruits and vegetables every day to prevent a vitamin C deficiency and the development of scurvy.

    [expand title="References"] 

    National Institutes of Health - Vitamin C Fact Sheet for Professionals
    Pelton, R. (2001). Drug-induced nutrient depletion handbook. Hudson, OH: Lexi-Comp.
    Scurvy makes surprise return in Australia. (2016, November 29).
    Scurvy Is a Serious Public Health Problem. (2015, November 20).
    The World's Healthiest Foods - Vitamin C

    [/expand]

    Puppies Spells Stress Relief

    by health, stress

    It's that time of year for many students.  Exam time.  And because it's the end of the semester that means final exams.  This tends to bring high levels of stress, late nights fueled by far too much caffeine, and poor eating choices.  For those who have students in their life here are a few strategies that may help with stress reduction.

    1. Know your stressors – recognizing when we are stressed is a big piece of the puzzle.  We can then be proactive about it by engaging in stress-relieving activities
    2. Stay hydrated – when we are dehydrated that simply causes physical stressors as well.  Drink water to stay hydrated, not caffeinated beverages.  Caffeine has been known to increase anxiety and to raise blood pressure, not good combinations for a stressful situation
    3. Eat well – make sure to not let your blood sugars dip out of control.  When this happens we are more likely to binge eat, especially on sugars, which can further destabilize blood sugar.  Having small snacks that are high in protein such as raw nuts, or delicious crunchy veggies with hummus are a great way to help avoid the munchies later in the day.
    4. Sleep – the temptation when we are stressed about impending deadlines is for us to pull an all-nighter.  This can actually impair cognitive function.  When we are well-rested we are better able to handle stress.
    5. Breathe – when we are stressed we often start to breathe shallowly.  This is usually an unconscious shift.  By stopping to take deep, slow breaths we help to oxygenate and we also force ourselves to calm down, even if just for a little while.  Try it now, take three long slow deep breaths, you'll be amazed at how different you feel.
    6. Try whole body relaxation – this is a process where you tense and relax the muscles in your body.  The entire process takes just a few minutes but can help to let go of a lot of stress.  Typically the pattern is to start by tensing the muscles in your feet, counting to five, and then relaxing them.  Then repeat this for the calves, thighs, buttocks, and so on all the way up the body to the face.  
    7. Take a laugh break – laughter is good for us.  Watching a funny video on YouTube, telling jokes with a friend, or reading something humorous can all help to relieve stress. 
    Some colleges, in an effort to help with stress relief, have even started puppy rooms where students can come and hang out with puppies to get a little fur-ball therapy.  The animals run the gamut from certified therapy pets to animals borrowed from a shelter.  The movement seems to be growing as each year around this time there are more articles about more schools who are doing it.  Some schools, such as Yale, apparently even have a therapy dog program where students can borrow a dog from the library for 30 minute sessions.
    Figuring a picture is worth a thousand words, cute pictures make us smile, and that smiling is very stress-relieving I wanted to share the following.
    These puppies are currently living with my friend Larry who rescued their pregnant mother from the animal shelter so she would not have to give birth there.  He has taken on the commitment to raise them and find foster homes for them.

    Ulcerative Colitis On The Rise

    by health, stress, ulcerative colitis

    My brain is reeling.  The following headline made me shudder. “The Ulcerative Colitis Drug Market Will Increase from $1.7 Billion in 2010 to $3 Billion in 2020 as New Agents Will Offer Additional Lines of Therapy for Moderate to Severe Disease.”  This is only the latest of an increasing number of articles that have come through on my news feed recently.

    Sidestepping slightly I will share that I have a personal, vested interest in articles like this.  You see I was diagnosed with UC almost seven years ago.  This was after over 12 years of misdiagnosis with IBS.  Before I learned what was wrong with my digestive system I struggled with some of the less pleasant aspects of UC.  And frequently wondered what was wrong.  Fortunately for me I found answers, especially answers that worked for me, for my bio-individual body.  I also discovered that I'm one of the lucky ones.  I have a mild case.  Mild enough that aside from an occasional flare-up I am able to control my UC through diet.  I have friends who have had to undergo surgery to have large sections of their colon removed.

    Because I don't take medication on a daily basis it's easy to get cocky sometimes when things are going well.  And the holidays are especially tough with all of the temptations that surround you.  But when I stray from my nutritional plan and routine I know it; my body makes it very clear that I've not been paying attention.  Stress is also a huge trigger and I work hard at living a more mindful life, focusing on what's important to me and how I handle stress.  I like to think that over time I've gotten better at it but it is an ongoing process.

    So why does that headline above bother me so much (and why am I sharing all of this personal information)?  It bothers me because if you read the article that accompanies it you'll see that it almost crows about the growth in the market and the need for pharmaceuticals.  Don't get me wrong I am certainly not advocating that someone who needs pharmaceutical intervention for the UC shouldn't take it, quite the opposite.  However, phrases such as “promising novel agents” and ” sales of maintenance therapies in 2010 accounted for nearly three-quarters of major-market ulcerative colitis sales” and “will contribute to an increase in sales of maintenance therapies as well as an increase in sales of acute therapies” all point toward a burgeoning market that is being driven toward medication with no effort to look at the underlying causes.  More than a billion dollars in growth over ten years is a powerful market force.

    I'm frustrated because in my own journey toward health, and that of clients that I work with, our concerns and questions are often disregarded; we are simply advised to take medication.  My first GI doctor was skeptical when I told him I wanted to change my diet.  But he didn't stop me and I was able to avoid the need for daily meds.  While I'm certainly not cured, I'm definitely better.  And many people I know with UC lead much more manageable lives (some with and some without medication) by paying attention to their diet and whatever their personal triggers may be (stress being one of the biggest).

    If we are experiencing huge growth in the market for this type of a disorder isn't it worthwhile to look into the root cause?  Sadly I believe the answer is no because then the pharmaceutical industry wouldn't be able to sell anything, or as much of anything as they are obviously planning on doing now.  Again, I want to make it perfectly clear that I would never, under any circumstances, tell someone to stop taking their medication.  I do, however, question why our current system does not seek answers by looking at the whole picture.  Why the system simply accepts that this, sometimes debilitating, condition is growing by such large numbers.  Shouldn't we be helping people learn how to better meet the needs of their body rather than throwing medication at the “high unmet need?”  Shouldn't we be figuring out why so very many people are starting to come down with this disease?

    Psoriasis Can Be Cured

    by health, probiotics, stress
    Psoriasis | photo: James Heilman, MD

    Recently it was announced on the interwebs that a certain celebrity had been diagnosed with psoriasis.  The reason/cause for her condition was attributed to stress.  This is certainly a strong possibility as psoriasis can be an autoimmune response and as those of us with autoimmune disorders know, stress is a huge trigger.

    I was saddened to hear that this young person didn't feel that she could slow down her lifestyle.  Nor was there any mention of the possibility of the influence of diet.

    As long-time readers know, I am a huge fan of food as a basis for health.  While I certainly do not believe that food is the only cure, I do know from years of working with lots of different people that food can be a large part of the answer.  When we eat the way our bio-individual body needs us to we can help the ourselves to be healthier.  I'm a believer in Integrative Medicine — there is room for both in the equation, in fact it would be silly to discount either side in a food versus medicine tug-of-war.  Learning about diet and the influence of food and nutrition on the body can be an empowering experience for many people.

    This case especially caught my attention due to someone I have been working with who has experienced  a successful dietary transition.  I'd like to share her testimonial here:

    “In 1995 following a life threatening flare-up of ulcerative colitis, my large intestine was surgically removed. The last two feet of the small intestine was used to create a new internal abdominal “J-Pouch.” Many pouch recipients experience complete restoration of health following this procedure. Some do not, and I fell into this category. Instead of returning to a healthy, active lifestyle, I became plagued with chronic J-Pouch infections requiring heavy steroid and antibiotic use that lasted several years. With the help of a strong probiotic, the flare-ups became less chronic and in time my health improved.


    Unfortunately I developed a new health concern… scalp psoriasis that gradually spread to my elbows and trunk. I experienced some other nagging symptoms — itching, mild fatigue, and brain fog to name a few. The chronic scalp psoriasis required daily use of a strong topical prescription steroid that barely controlled the problem. I asked my dermatologist if there were recommended dietary changes that might improve the psoriasis, and the response was there was no known diet that proved effective in clearing psoriasis.


    This is where Mira comes in. Following a full scope assessment and using her health and nutrition expertise, Mira shared her results — I was suffering with a systemic Candida yeast overgrowth most likely caused by prolonged steroid and antibiotic use. Mira presented the course of treatment, including a diet that would discontinue feeding the candida. Following a strict two weeks of dietary changes, I was amazed at the results. I skeptically stopped using the topical steroids, sure the psoriasis would return with a vengeance. It did not, and the results were amazing! ”  D.R. 2011

    This wonderful woman has experienced so much improvement with her psoriasis and we continue to work together to refine her health and address her overall nutrition.

    I hope that the young celebrity challenged with psoriasis manages to find a connection to someone with a background in holistic nutrition to help her learn to better understand the needs of her body.  I also hope that she finds the time to slow down and be easier on herself.  We only have one body and our health is so important.  We need to remember to be kind to ourselves.