tag:www.naturalawakeningsnj.com,2005:/categories/healing-ways?page=2Healing Ways Healing Ways | Natural Awakenings North Central New Jersey Page 2Healthy Living Healthy Planet2023-09-01T10:07:16-07:00urn:uuid:682bf2d0-81ba-44d4-bf98-22eb8e5564f02023-08-16T15:34:13-07:002023-09-01T10:07:16-07:00Making the Most of a Spiritual Vacation2023-08-31 06:30:00 -0700Linda Sechrist<p>Phil Cousineau, author of <i>The Art of Pilgrimage: The Seeker</i>’<i>s Guide to Making Travel Sacred</i>, specializes in creating meaningful travel experiences and leading tours to sacred sites. “All pilgrimages are a search for meaning and purpose, which is why I prepare groups on how to travel deliberately, ways to experience it and how to integrate the experiences into daily life so they are not forgotten,” he says.<br></p><p><br></p><p>Cousineau recommends getting off the bus, putting away the video recorder and simply walking into the landscape. “Remind yourself why you traveled to there,” he says. “Take the deepest, most probing question in your life with you. Chronicle your answer for two to five minutes daily. At the site, look for one detail that represents your entire visit that day and take a photo. Use active imagination to open your heart, rather than waiting for something to happen. Don’t compare your travels. When you are comparing where you are with where you’ve been, there's no meaning—it becomes just one more purposeless tour.”</p><p><br></p><p>To share the experience with traveling companions, Cousineau says, “I begin mornings over breakfast with a long conversation that includes any stories about where we’re visiting. We’re reminding ourselves that we're forming a small community by traveling together and studying the same stories so that we can continue our long conversation over dinner. This is where the meaning starts to form and deepen.”</p><p><br></p><div class="media clearfix">
<span class="pull-left"><a href="/2023/08/31/446506/traveling-with-purpose-nine-destinations-for-spiritual-enlightenment" target="_blank"><img alt="pAmy WilinskiSpiritOfTheOwlcombrp" src="//cdn3.locable.com/uploads/resource/file/1026798/fit/80x80/Nine-Destnations-for-Spritial-Travel.png?timestamp=1692225214" class="media-object"></a></span>
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<h4 class="media-heading"><a href="/2023/08/31/446506/traveling-with-purpose-nine-destinations-for-spiritual-enlightenment" target="_blank">Traveling With Purpose: Nine Destinations for Spiritual Enlightenment</a></h4>
<p>For a trip that fosters mind-body-spirit self-care with a generous portion of adventure, check out these sacred sites. <span class="pull-right"><a href="/2023/08/31/446506/traveling-with-purpose-nine-destinations-for-spiritual-enlightenment">Read More »</a></span> </p>
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<h4 class="media-heading"><a href="/2023/08/31/446498/eco-travel-101" target="_blank">Eco Travel 101</a></h4>
<p>While checking places off the travel bucket list, keep in mind these traveling tips for leaving small footprints across the Earth. <span class="pull-right"><a href="/2023/08/31/446498/eco-travel-101">Read More »</a></span> </p>
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<p> </p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:33a61a1d-710e-4a9a-9345-7139f6c42bc92023-07-15T14:01:45-07:002023-08-31T07:49:44-07:00Acne Antidote: Topical and Dietary Roadmap for Healthy Skin2023-07-31 06:30:00 -0700Sheila Julson<p>Whether it’s a wedding day or job interview, nothing puts a damper on the moment like an outbreak of acne. It can be embarrassing and compromise self-confidence, but natural treatments and lifestyle modifications can keep those breakouts at bay.<br></p><p><br></p><p>According to the <a href="https://www.aad.org/" target="_blank">American Academy of Dermatology Association</a>, acne is the most common skin condition in the U.S., affecting up to 50 million Americans annually and roughly 85 percent of 12- to 24-year-olds. Dr. Julie Greenberg, a naturopathic doctor and founder of the Center for Integrative & Naturopathic Dermatology, in Los Angeles, notes that the prevalence of acne in this country leads people to wrongly conclude that it is a normal part of being human. “In fact, studies of indigenous cultures throughout the world do not find any acne in their populations. Acne is a disease of the Western lifestyle,” she asserts.</p><p><br></p><p>In essence, acne is an inflammatory skin condition that causes pimples, blackheads, whiteheads and redness. It is prompted by the overproduction of sebum, an oil produced by the sebaceous glands to lubricate hair follicles. Symptoms can be aggravated by an overgrowth of bacteria or yeast, excess hormonal activity or stress.</p><p><br></p><p><b>Dietary Solutions</b></p><p><br></p><p>“The pathways that trigger acne are the same pathways that trigger inflammation. If you’re having acne on the skin, that generally means there are moderate to high levels of inflammation in the body, so that should be addressed,” says Saya Obayan, a board-certified integrative dermatologist at <a href="https://skinjoydermatology.com/" target="_blank">Skin Joy Dermatology</a>, in Austin, Texas. She recommends keeping a food journal for six weeks to identify inflammatory foods that noticeably trigger an acne response and eliminating them from the diet. Many of the culprits are part of the Standard American Diet, including animal protein, wheat and sugar—foods that can increase sebum production, and thus generate acne.</p><p><br></p><p>Dr. Steven Daveluy, associate professor and program director for the <a href="https://dermatology.med.wayne.edu/" target="_blank">Wayne State University School of Dermatology</a>, in Dearborn, Michigan, notes that dairy spurs acne, as well. “Dairy contains an amino acid called leucine, which stimulates oil production and affects the skin cells to cause clogged pores. It also influences the insulin pathway, which can affect hormones,” he explains.</p><p><br></p><p>According to the <a target="_blank">Cleveland Clinic</a>, hormonal acne develops when hormonal changes increase the amount of oil the skin produces. This scenario is particularly noticeable in teens going through puberty and both perimenopausal and menopausal women.</p><p><br></p><p>Greenberg approaches acne like she would any other inflammatory disease—by focusing on the gut microbiome. She recommends consuming at least 35 grams of fiber per day, eating a diverse array of fruits and vegetables, limiting meat consumption to four-ounce servings and eliminating or reducing alcohol, sugar and wheat to support microbiome health.</p><p><br></p><p><b>Stress Relief</b></p><p><br></p><p>Obayan notes that stress aggravates any inflammatory disease, including acne. Meditation, exercise or regular walks can help calm the mind and lower stress. She also recommends herbs like ashwagandha to lower cortisol, a stress hormone that can trigger acne.</p><p><br></p><p><b>Topical Treatments</b></p><p><br></p><p>“The things we put on our skin can lead to clogged pores and trigger acne, including makeup and hair products. If you're getting acne in places where your hair typically touches your face, it could be from a hair product transferring onto the skin,” Daveluy notes. He stresses that makeup should be washed off before bedtime. On the other hand, over-scrubbing or washing the face too often can dry out the skin, which also leads to clogged pores and acne.</p><p><br></p><p>"While acne should be addressed from the inside-out, topical antibiotics can offer short-term relief and keep severe acne under control,” Obayan says. “Glycolic acid can help keep skin smooth and clear by exfoliating dead skin cells and unclogging pores. Tea tree oil has antibacterial and antimicrobial properties, but it shouldn’t be used undiluted on the skin; it can be overly irritating.”</p><p><br></p><p>In addition, Obayan recommends topicals like retinol, a nontoxic vitamin A derivative that can help reduce acne, hyperpigmentation, dark spots, scarring, fine lines and wrinkles. Bakuchiol, an extract from the babchi plant, along with topical green tea polyphenols, licorice extract and neem oil, can all be helpful to reduce acne.</p><p><br></p><p><b>Resist the Urge to Pop Pimples</b></p><p><br></p><p>Mom was right when she warned to leave pimples alone. “People often think that it's helpful to manipulate your acne, but it can lead to more acne flaring, discoloration and even permanent scarring,” Daveluy advises. “Don’t believe anything on social media that isn't posted by a board-certified dermatologist. The rest of the skin info on social media is junk and could lead to damage to your skin.”</p><p><br></p><p><i>Sheila Julson is a freelance writer and frequent contributor to </i>Natural Awakenings.</p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:9c5ccf5a-397e-4bc7-b060-eb7a1c42d49a2023-06-16T14:54:27-07:002023-07-31T09:05:38-07:00Too Much Histamine: Natural Solutions to an Excessive Allergic Response2023-06-30 06:30:00 -0700Carrie Jackson<p>Histamine is an organic chemical produced by the body as a protection from allergens. It is also found in some of the foods we consume. While certain levels of this compound are considered normal and healthy, an overabundance can cause troublesome symptoms—from runny noses and hives to intestinal discomfort and brain fog. Histamine intolerance, as this condition is called, is often caused by food triggers or the body’s inability to break down the excess histamine. Over-the-counter antihistamines promise short-term symptom relief but may have unappealing side effects. Long-term, drug-free resolution is possible with a little sleuthing and holistic lifestyle adaptations.<br></p><p><br></p><p><b>A Wide Array of Symptoms</b></p><p><br></p><p>“Histamine intolerance can affect every area of the body, including the brain. The inflammation created by excess histamine often leads to brain fog and other neurological symptoms,” says <a href="https://drruscio.com/" target="_blank">Michael Ruscio</a>, a naturopathic practitioner, doctor of chiropractic, clinical researcher and author of <i>Healthy Gut, Healthy You</i>.</p><p><br></p><p>Symptoms of histamine intolerance often start in the intestinal tract with diarrhea and bloating and contribute to leaky gut. “If the sensitive gut lining is damaged, histamine can permeate to other areas of the body and lead to redness, swelling and itchiness, as well as respiratory issues, joint pain and anxiety. These seemingly unrelated symptoms can all have the same underlying cause, and patients, as well as many doctors, are not aware of these connections,” says <a href="https://artichandramd.com/" target="_blank">Arti Chandra</a>, a Seattle-based family practice physician who is certified in functional medicine and serves as faculty at the Institute for Functional Medicine.</p><p><br></p><p><b>Knowing the Triggers</b></p><p><br></p><p>“Mast cells, a type of white blood cell, are responsible for releasing histamine and other chemicals that cause inflammation. A histamine intolerance or exposure to high-histamine foods can lead to mast cell activation syndrome (MCAS), where they release excess amounts into the body. Typically, enzymes will break down the histamine so that it doesn’t build up, but if the body doesn’t have the proper level of enzymes to break it down or if too much histamine is being released, then persistent symptoms can occur,” Chandra asserts.</p><p><br></p><p>Symptom management begins by healing the digestive system. “A healthy gut biome supports the body in producing one of the enzymes needed to break down histamine and can help lower inflammation,” she explains. “Dysbiosis, which is when the gut flora is out of balance, is often caused by the Standard American Diet, also known as SAD. Processed foods, fillers, chemicals, additives and other unnatural substances can all compromise the gut flora and gut function. Dysbiosis often leads to low levels of DAO [diamine oxidase], an enzyme in the gut that helps break down histamine. Some people can have a genetic basis for this—a mutation—that can also lead to excess histamine from impaired breakdown.”</p><p><br></p><p><b>Solutions for Histamine Overload</b></p><p><br></p><p>Per Ruscio, “A simple, balanced, whole foods diet like the Paleo diet is a great starting point to calm inflammation and heal your gut. This means aiming for a variety of vegetables, fresh fish, eggs, meat, nuts and seeds, and fruits in moderation. If symptoms continue, try a low-histamine diet.”</p><p><br></p><p>Chandra suggests avoiding processed and fast foods, gluten, dairy, sugar and artificial sweeteners. Foods that are naturally high in histamine, including aged cheese, fermented foods, cured meat, alcohol, caffeine and tomatoes, can exacerbate symptoms. She recommends eliminating triggers for three weeks and slowly reintroducing them one at a time to see which are still problematic. “As the gut biome becomes stronger, the body may naturally be able to tolerate high histamine foods better; eating a diet rich in prebiotic foods and sometimes taking an appropriate probiotic supplement can help with this,” she says.</p><p><br></p><p>Environmental factors can also trigger histamine reactions. “The body produces histamine to ward off substances like pollen, infections, chemicals and mold. Many people get what they think are normal allergies in the spring, with symptoms like runny noses, watery eyes and a scratchy throat. However, if these symptoms occur year-round, it could be a sign of a histamine intolerance or MCAS. Mold contains mycotoxins that are known to activate mast cells and lead to a histamine release. If someone is living in a building with mold and the exposure is continuous, it can lead to chronic inflammation and histamine issues. Proper air filters can help, but they ultimately may need to eliminate the mold or move out of the environment,” says Chandra.</p><p><br></p><p>While over-the-counter antihistamine medications may help, they can have a sedating effect and other side effects, including cognitive issues. Natural and holistic treatments work just as well and are often better tolerated by the body, Chandra says. “Quercetin, found in apple skin and onions, can stabilize mast cells and make them less leaky, as can luteolin, both of which are available in supplement form and in Himalayan Tartary buckwheat. Vitamin C is a natural antihistamine, and omega-3 fatty acids found in fish oil or supplements have anti-inflammatory properties. Stinging nettles, another stabilizer, can be used as a tea or in supplement form. Spices such as curcumin are natural anti-inflammatories and a nourishing addition to any diet,” she advises.</p><p><br></p><p>Stress management can help reduce histamine reactions, too. “Stress can trigger mast cells, causing a release of histamine and other inflammatory chemicals, as well as causing dysbiosis and leaky gut,” Chandra says. “Breathwork and meditation, as well as restful sleep, can help reduce histamine intolerance symptoms, support the gut and contribute to an overall level of internal balance.”</p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer and frequent contributor to </i>Natural Awakenings<i> magazine. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:ab6b09ce-82b7-4ead-a553-6993c69da7862023-05-15T17:15:02-07:002023-08-09T20:39:18-07:00Keeping Eyes Sharp: A Holistic Approach to Vision Health2023-05-31 06:30:00 -0700Carrie Jackson<p>As the windows to the world, our eyes are sensory organs that work overtime. They allow us to take in light, see what is before us and send information for the brain to process. While regular eye exams are important, preventative and proactive maintenance is key to achieving healthy vision. <br></p><p><br></p><p>Dr. Marc Grossman co-founded <a href="http://www.NaturalEyeCare.com" target="_blank">NaturalEyeCare.com</a> to educate professionals and the public about complementary eye care, which can supplement traditional methods. As both a licensed optometrist and acupuncturist, he believes that the health of the eye depends on the well-being of a person’s entire body. “I treat the person behind the eye, not just the condition. When a patient comes in with glaucoma or a cataract, I look at their history and lifestyle choices to see what could be contributing to it,” he says. </p><p><br></p><p>Proper nutrition is crucial for proper eye function. Grossman recommends what he calls a “vision diet” based on the Mediterranean diet, which cuts down on sugar and prioritizes organic, low-alkaline foods, leafy greens and fresh juices. “Carotenoids, found in red or yellow fruits and vegetables, are vital antioxidants for eye health. They include lutein, the yellow pigment in the macula that protects against certain eye diseases, and zeaxanthin, which helps avoid macular degeneration. These nutrients also absorb harmful blue light and are anti-inflammatory. The presence of free radicals and lack of antioxidants in the eyes is directly related to the incidence of many types of eye disease, including macular degeneration. Consuming antioxidants from food is ideal and can be enhanced with supplements such as CoQ10, omega-3 fatty acids, selenium and curcumin,” Grossman explains. </p><p><br></p><p>“Regular aerobic activity combined with meditation or another mindfulness practice is ideal to maintain and even improve vision,” he says. “Thirty minutes of brisk walking or another activity you enjoy four days a week can reduce the risk of cataracts, macular degeneration and other common eye conditions. Qigong, mindful breathing and yoga help the whole body reset and are low-impact ways to improve circulation.”</p><p><br></p><p>Proactively retraining the brain can substantially reduce vision dysfunction. <a href="https://www.appelbaumvision.com" target="_blank">Dr. Bryce Appelbaum</a>, a pioneer in neuro-optometry, helps adults and children unlock their highest potential by remediating visual developmental delays that impact reading and learning, honing visual skills to elevate sports performance and reorganizing the “visual brain” after head injuries. </p><p><br></p><p>“We need to look at eyesight and vision as separate entities. While eyesight is the ability to simply see things like letters on a chart, vision is how your brain derives meaning from the world around us and directs the appropriate action,” explains the Maryland-based optometrist.</p><p><br></p><p>Through individualized vision therapy, Appelbaum’s patients learn how to train their eyes, brain and body to work together more efficiently. “Most functional vision problems are actually brain problems, and vision therapy teaches you how to use your eyes to retrain your brain. Through a series of exercises, we enhance skills like focus, depth perception, 3D awareness, eye movement control and visualization,” he explains. The first step is a thorough evaluation, and then, if indicated, personalized treatment is prescribed with doctor-supervised sessions in the office that are reinforced with exercises at home. </p><p><br></p><p>Appelbaum also helps professional and amateur athletes more accurately connect to their sport through vision. “From an early age we’re told to ‘keep your eye on the ball,’ but not taught how to do that,” Appelbaum asserts. “Sports vision therapy trains athletes to optimize critical components in their visual processing and reaction. We work with baseball and basketball players, gymnasts, skiers, even fencers who learn to coordinate and visualize the optimal movement in relation to their environment, equipment and teammates. With repeated exercises and self-correction, athletes learn to enhance visual reaction time, depth perception, visuospatial knowledge and hand-eye coordination.</p><p><br></p><p>Monitoring screen time is vital to resting overworked eyes. “As a direct result of excessive screen time, we’re seeing a dramatic increase of nearsightedness in young children, as well as headaches, fatigue, eyestrain and motion sensitivity,” Appelbaum says. “I encourage patients to follow the 20/20/20 rule and take a minimum of a 20-second break every 20 minutes to look at something at least 20 feet away. This allows both the brain and eyes to disengage from the near visual stress and relax. In general, looking at larger screens that are further away will also lessen the strain.”<br><br></p><p><br></p><p>Taking a holistic approach to overall health and wellness will not only preserve but can also enhance our ability to see. “People should discuss visual issues and symptoms with their doctor and seek out functional vision testing, as vision could be the limiting factor in a number of conditions,” Appelbaum advises. “With mindful visual training and healthy lifestyle choices, we can maximize our vision and our life’s potential.”</p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer and frequent contributor to </i>Natural Awakenings<i> magazine. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:5d7aadfe-18ce-4ea5-8dda-f19572dc0f512023-05-15T17:37:09-07:002023-08-31T07:13:00-07:00What Every Man Wants: Sexual Vitality at Every Age 2023-05-31 06:30:00 -0700Carrie Jackson<p>For men, sexual health is a key, but often overlooked, component of overall wellness. A man in optimal physical shape is able to fully enjoy and participate in sexual activity with an active libido and the ability to sustain an erection. Poor sexual health can lead to depression, prostate cancer, erectile dysfunction and other troublesome symptoms and conditions.<br></p><p><br></p><p>Fortunately, male sexual function is better understood medically than ever before, and it is more common for men to talk with their doctors and other professionals about topics that seemed taboo not that long ago. New technology is making it easier to diagnose and treat common problems, and it is widely understood that physical, neurological, hormonal, interpersonal and mental factors all play into sexual wellness. By taking a proactive and holistic approach to their overall wellness, men can enjoy a robust sex drive and performance long into their later years. </p><p><br></p><h3><b>Maintaining Libido and Energy</b></h3><p><br></p><p>Eric Plasker, a licensed chiropractor and author of <i>The 100 Year Lifestyle, </i>attests that sexual health does not have to decline with age, and men can proactively counter that myth with mindful lifestyle choices. “If you’re aging in a healthy manner, your libido does not have to decline. By taking part in activities you find fulfilling and nurturing your mind, body and spirit, your sexual energy can stay naturally high,” Plasker explains. </p><p> </p><p>He recommends that people take an energy inventory to assess which activities and lifestyle choices are serving them. “Make a list of all the things you do that help you gain energy and those that drain your energy. This includes the food you eat, hobbies, habits, even people you spend time with. Then see how you can turn the drainers into gainers. For example, if driving in traffic makes you angry, put on relaxing music and do deep breathing exercises to shift yourself into a more positive state. These shifts will make you more energetic, stronger, more passionate and present with your partners, and you’ll have more energy to be sexual and loving,” he says. </p><p><br>Sexual health depends on a healthy nervous system, and maintaining a balanced flow of hormones and neurotransmitters is essential for proper neurological function. According to Plasker, disease, inactivity and inflammation—especially in the lumbar spine and sacroiliac joints—can cause a communication breakdown. </p><p><br></p><p>“Blockages in the nervous system flow can cause disruption to the sexual organs and lead to a compromised libido,” he explains. “Chiropractic adjustments, combined with regular exercise, will help raise cortisol, reduce stress and open up these pathways in the body. I recommend that patients find an activity they enjoy, such as swimming or tennis, so it becomes an enjoyable part of their routine,” Plasker says.</p><p><br></p><h3><b>Optimizing Hormones</b></h3><p> </p><p>According to Tracy Gapin, a board-certified urologist in Sarasota, Florida, strong sexual health and desire is a window to overall health. He helps patients reach their sexual potential with a combination of science-based medicine and holistic practices. “The body is one connected system, and great sexual function is an indication that your body is optimized,” he advises. </p><p> </p><p>While testosterone is widely known to affect sex drive, Gapin looks at the interplay of a variety of other hormones, too. Hormone optimization, testosterone therapy and peptide therapy, which utilizes the body’s own amino acids to increase hormone levels, are non-invasive outpatient tools that men can use to analyze and optimize their sex drive.</p><p> </p><p>“The body produces over 50 hormones, which all contribute to regulating biological processes,” he explains. “Low testosterone can lead to weight gain, anxiety, erectile dysfunction and other serious health issues, including diabetes, obesity, metabolic syndrome, osteoporosis and cardiovascular disease. Men want to optimize their thyroid and DHT [dihydrotestosterone] levels, both of which can lower the sex drive when compromised. Vitamin D helps regulate the gut, which controls the health of the entire body. Neurotransmitters, which help release feel-good endorphins such as serotonin and dopamine, are made in the gut and can affect depression, anxiety and other issues that lower libido.” </p><p><br></p><p>Gapin stresses that it is more important to think about “optimal” levels of hormones instead of “normal” ranges and encourages patients to move beyond the basic blood tests to assess their health. “Besides sex drive, testosterone also affects cardiovascular health, muscle and bone strength, fat mass, cognitive health and even longevity, so it’s important to be aware of your own levels,” he says. “Every man is different, and the range in which you feel and perform your best is what’s right for you. With medical advice constantly changing, it can be a challenge to keep track of all the recommended tests. DNA testing, epigenetic age assessments, advanced lipid panels, inflammation markers and thyroid testing can all give insight to how the body is functioning as a whole.”</p><p><br></p><h3><b>Treating Prostate Cancer</b></h3><p> </p><p>According to the <a href="https://donate.cancer.org/?campaign=search&utm_source=google&utm_medium=cpc&utm_campaign=%5BB%5D+-+American+Cancer+Society&utm_term=american%20cancer%20society&gad=1&gclid=CjwKCAjwp6CkBhB_EiwAlQVyxVLWp7R8yQOioRoyk79qHgQyp9fo9fDodVShfEuqgFpMJDuHh6OgIxoCCOkQAvD_BwE" target="_blank">American Cancer Society</a>, one in eight men in the United States will be diagnosed with prostate cancer during their lifetime. It is, in fact, the most common cancer among American men. Prostate cancer is more likely to develop in older men and in non-Hispanic Black men. About six cases in 10 are diagnosed in men that are 65 or older, and it is rare in men under 40.</p><p><br></p><p>Gapin asserts that preventative and proactive lifestyle choices can drastically reduce the risk. “New, non-invasive MRI treatments are making it easier to detect and diagnose cancer earlier by highlighting suspicious areas in the prostate and targeting them for biopsy,” he explains, adding that men diagnosed with prostate cancer have a number of treatment options. </p><p> </p><p>“Traditionally, patients would have the prostate removed and undergo radiation. However, these procedures come with a list of disturbing side effects. A newer, FDA-approved treatment called high-intensity focused ultrasound (HIFU) is a non-invasive procedure that eradicates prostate cancer,” Gapin notes. “HIFU is an outpatient procedure with excellent oncologic outcomes, minimal side effects and quick recovery times.”</p><p><br></p><h3><b>Incorporating Lifestyle Solutions</b></h3><p><br></p><p>As an osteopathic doctor and integrative medicine practitioner at the <a href="https://forbeslongevitycenter.com/" target="_blank">Masley Optimal Health Center</a>, in St. Petersburg, Florida, Tarin Forbes looks at the root causes of disease and dysfunction. She, too, considers sexual health an integral component of overall wellness and gives patients the tools to achieve their desired sexual potential. “While every person is different, optimal sexual health usually means that men wake up with a morning erection, desire intercourse on a daily basis and can reach an erection without stimulation or genital contact,” she remarks.</p><p> </p><p>Making mindful choices that prioritize nutrition will naturally improve sexual health. “Nourish yourself with a whole food, plant-based diet rich in nutrients, including nitrate-rich foods and foods rich in vitamin C and folate, which boost nitric oxide, the main compound that increases blood flow,” Forbes says. “Beans, citrus fruits, beets, celery, cruciferous vegetables and leafy greens boost nitric oxide or its bioavailability to improve blood flow. While getting nutrition from food is ideal, supplements such as zinc, magnesium, vitamin D and boron can help regulate sex hormones. Avoid certain medications, including over-the-counter medicine such as NSAIDs [non-steroidal anti-inflammatory drugs] like Advil, acid blockers and even mouthwash, which blocks nitric oxide.”</p><p> </p><p>Forbes also recommends engaging in high-intensity exercises and weight resistance that help increase testosterone and blood flow to the penis. Reducing environmental toxins is another important step, she notes, as plastics, pesticides and other chemicals can rob men of their testosterone, which not only affects blood flow but also libido. </p><p> </p><p>Forbes cautions that while erectile dysfunction drugs work in the short-term, they can produce unwanted consequences. “Viagra does work to help men achieve an erection by stimulating blood flow to the penis. However, it can cause troublesome side effects including headaches, vision problems and nasal congestion. Non-pharmaceutical alternatives can provide good results without undesirable repercussions. Low-intensity shock wave therapy, a non-invasive outpatient procedure, uses targeted sound waves to improve blood flow to the penis and can be done once or in a series of treatments. Platelet-rich plasma injections use the patient’s own plasma to stimulate new tissue growth in the penis, which can lead to larger and more frequent erections,” she explains. </p><p> </p><p>Forbes says that by having an open dialogue with their medical professionals and exploring holistic treatments, men at any age can feel sexier and more energetic than ever. “Talk about your concerns with your doctor, who may offer referrals to other specialists until the issue is solved. A physical therapist can teach men to strengthen their pelvic floor with Kegels and other exercises. Sexual therapists help men work through mental and psychological issues, which can be as debilitating as physical ones. A psychologist can offer tools for managing depression and anxiety, both of which can contribute to sexual dysfunction, including low libido and performance anxiety,” she says, noting that if a man does not feel comfortable talking with their doctor, it may be time to find a new one. </p><p> </p><p>Many factors contribute to sexual health, and every man’s needs and desires are different. By addressing physical, hormonal, neurological and mental wellness with a combination of conventional and holistic treatments, men can experience sexual performance and enjoyment at any age. “There’s more awareness than ever before about sexual health, and men don’t have to compromise this integral part of their overall wellness,” says Forbes. </p><p><br></p><p><i>Carrie Jackson is a Chicago-based freelance writer and frequent contributor to </i>Natural Awakenings<i> magazine. Connect at </i><a href="http://www.CarrieJacksonWrites.com" target="_blank">CarrieJacksonWrites.com</a><i>.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:96f5b581-5a03-4a32-ba05-158b9e0508142023-04-20T09:40:57-07:002023-05-31T19:20:50-07:00First Signs of Menopause: How to Resolve Vaginal Dryness2023-04-28 06:30:00 -0700Linda Sechrist<p>When <i>The New York Times</i> and <i>National Geographic</i> cover the subject of menopause in the same calendar year, perhaps it’s a sign that the inevitable phase of a woman’s life that ushers in vaginal dryness, irregular periods, hot flashes, brain fog, mood swings, night sweats, sleep problems, decreased sex drive and weight gain is finally getting the attention it deserves.<br></p><p><br></p><p>Solutions for women experiencing perimenopause, menopause and post-menopause are not covered in medical school. Instead, they stem from the work of pioneers like Dr. Pamela Wartian Smith, author of <i>What You Must Know About Women's Hormones: Your Guide to Natural Hormone Treatments for PMS, Menopause, Osteoporosis, PCOS, and More,</i> and Dr. Christiane Northrup, who wrote <i>Women's Bodies, Women's Wisdom: Creating Physical and Emotional Health and Healing.</i></p><p><i></i><br></p><p>Today, integrative and functional doctors, researchers and continuing education instructors are leading the charge to provide innovative and customized answers for women experiencing vaginal dryness and other hormone-related symptoms. </p><p><br></p><p>The earliest sign of changes occurs between the ages of 40 to 44, during perimenopause, and according to Dr. Lindsey Berkson, author of <i>Safe Hormones, Smart Women</i>, vaginal dryness is the flashing red light. “A sign of insufficient hormone signaling, vaginal dryness is the body’s warning that bones are beginning to thin; the brain’s structure, activity and neuron connectivity are beginning to decline; and the aging process has begun,” she explains. </p><p><br></p><p>A continuing education instructor for doctors and pharmacists, Berkson notes, “The vagina doesn’t exist alone. Treating only the vagina is minimized medicine. It’s so important to find a doctor who practices functional medicine, has completed continuing education hours in hormone replacement therapy and nutrition, and has experience in these areas.”</p><p><br></p><p>Dr. Meena Malhotra, a double board-certified internist practicing functional and integrative medicine for 27 years, understands that vaginal tissue is hormone-dependent, and dryness left untreated can lead to urinary tract infections that can progress to kidney infections. “Atrophic vaginitis with dryness, itching and burning doesn’t happen overnight; it happens gradually. Many women who are not seeing a gynecologist regularly for checkups are unaware of the gradual decrease of their progesterone and estrogen,” advises the founder of the Heal n Cure Medical Wellness Center, in Glenview, Illinois. </p><p><br></p><p>“Women generally self-treat sexual discomfort from dryness first with self-prescribed, over-the-counter gels, suppositories and creams, which are temporary fixes,” Malhotra says. “Functional medicine, which allows for longer appointments, in-depth intake and more intimate conversations, can determine the root cause of vaginal dryness, which can be treated early with FormaV, a non-surgical, painless rejuvenation procedure which tightens loose labia, improves vaginal health and makes sexual intimacy desirable again.”</p><p><br></p><p>Known as “the girlfriend doctor”, triple board-certified obstetrician and gynecologist Anna Cabeca has been in practice for 23 years and is the author of <i>The</i> <i>Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way. </i>Recognizing that many over-the-counter lubricants perpetuate dryness and create damage to the tissue, she formulated her own products. “Inflammation can happen because of a reaction to the ingredients in the lubricant. I tell my patients that they can make their own lubricant using organic coconut oil mixed with aloe vera gel and a few drops of an essential oil that turns their partner on. They can also strengthen the pelvic floor with Kegel exercises and eat a keto-green diet,” Cabeca suggests.</p><p><br></p><p>Dr. Rebecca Hunton, the founder of Radiantly Healthy MD, in Melbourne, Florida, believes that treating the changes in a woman’s body is a form of personalized medicine. “Every woman’s journey is different, but generally before vaginal dryness comes progesterone deficiency. Symptoms include trouble falling asleep, anxiousness and moodiness,” she says, adding that not all vaginal dryness is hormone-related, as an autoimmune disorder could also be a cause. </p><p><br></p><p>Hunton recommends, “Starting early with a transdermal progesterone cream can mitigate some dryness, but at a certain point, progesterone won't suffice. There are nonsurgical treatments such as MonaLisa Touch, a laser treatment that brings the tissue in the vagina to a more youthful state. It needs to be repeated every 18 months to two years.”</p><p><br></p><p>These doctors all agree that women no longer have to power through the changes. There are answers. As Cabeca asserts, “This is a time that heralds a second spring of our lives and should be a beautiful journey.”</p><p><br></p><p><i>Linda Sechrist is a senior writer for </i>Natural Awakenings<i>. </i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:4c5fc75e-8bbc-4fd3-9954-d38784f655892023-03-16T18:08:27-07:002023-08-31T07:13:11-07:00Toxic Overload: How to Clean Our Water, Food and Indoor Air2023-03-31 06:30:00 -0700Madiha M. Saeed, M.D.<p>Toxins are in the water we drink, the food we eat and the air we breathe. <a href="https://www.epa.gov/" target="_blank">The U.S. Environmental Protection Agency </a>(EPA) Chemical Substances Control Inventory shows the magnitude of our potential exposure, listing more than 86,000 industrial chemicals that are manufactured or processed in this country. Despite regulations and safety protocols, a number of these dangerous compounds run off into waterways or are released into the atmosphere. Food manufacturers use some of them to preserve or beautify their products. <br></p><p><br></p><p>“We live in an increasingly toxic world, and the best defense against becoming overwhelmed by toxins is limiting what we take in as much as possible,” emphasizes Paul Anderson, an integrative and naturopathic clinician and co-author of <i>Outside the Box Cancer Therapies</i>. While our bodies are not designed to handle the accumulation of industrial chemicals, pesticides, pharmaceutics and radiation that seep into our personal space, we can take measures to reduce the assault and protect our health.</p><p><br></p><p><b>Filter Drinking Water</b><br></p><p>“For the health-conscious individual, toxins in the water is the top threat often overlooked or inadequately addressed,” says Rajka Milanovic Galbraith, an Illinois-based functional medicine practitioner, noting that drinking water is packed with chemicals like per- and polyfluorinated alkyl substances (also known as forever chemicals), solvents, pesticides, metals, bleach and radiological contaminants such as uranium and cesium. These substances can cause cancer, reproductive health concerns, and kidney and liver problems.</p><p><br></p><p>“I have treated hundreds of patients who have restored their health and are already eating and living clean by properly filtering their water, but sometimes, even when using a very expensive water filtration system, people will still find high levels of contaminants like MTBE [methyl tertiary-butyl ether], an additive in unleaded gasoline that is banned in several states,” Galbraith says. “Reverse osmosis typically filters most hazardous chemicals from your water, but they can be pricier. An inexpensive alternative are the filters from <a href="https://www.clearlyfiltered.com/collections/clearly-filtered-water-filter-pitchers-bottles-shower-heads-and-filters?utm_campaign=branded-terms&utm_source=google&utm_medium=cpc&gclid=CjwKCAjw_MqgBhAGEiwAnYOAes49qZeqaSeTTbASx9xrf-TK7bANjvClM4G23Nr7p2emfzANkHGCgxoCO3UQAvD_BwE" target="_blank">Clearly Filtered</a>, which reportedly remove 99 percent of MTBE, among many other chemicals.” </p><p><br></p><p>“Everyone should try to filter their water with any means available, from a carbon block pitcher to the most aggressive method using a reverse osmosis water filter under their sink. Given the state of municipal—and well—water and the amount we need to clean our bodies and brains every day over a lifetime, we need to get this right,<span>” advises Aly Cohen, M.D., an integrative rheumatologist, founder of The Smart Human and co-author of <i>Non-Toxic: Guide to Living Healthy in a Chemical World</i>. </span></p><p><br></p><p><b>Read</b> <b>Food Labels</b></p><p><br></p><p>“For the individual newer on their health journey, I would say food additives are the ‘hidden’ environmental exposure that is a serious cause for concern, contributing to autoimmune diseases and from a metabolic standpoint, think weight gain, obesity, pre-diabetes and diabetes,” Galbraith says. “These additives are used to increase palatability, shelf life and texture and can include some you may have heard of, like sucralose, citrate and carrageenan, and others you may not have, like carboxymethylcellulose and polysorbate-80. Carrageenan is common in many nondairy milk alternatives that have made their way into coffee shops.”</p><p><br></p><p>According to Galbraith, the most effective way to steer clear of food additives is to avoid or greatly minimize the consumption of highly processed foods. She recommends eating whole foods, especially for those dealing with chronic health issues or experiencing signs or symptoms of an ailment. She also encourages people to read food labels and avoid products with artificial colors, carrageenan, butylated hydroxytoluene (BHT), monosodium glutamate (MSG), nitrates and nitrites, polysorbate 80, propyl gallate, propylparaben, methylparaben, sodium benzoate, potassium benzoate, tert-Butylhydroquinone (TBHQ) and titanium dioxide. </p><p><br></p><p>“You are what you eat!” Cohen exclaims. “Eating clean food, without synthetic chemicals that break down the protective microbiome of the gut, is critical to the health of our immune system and our mental health, so we should try to eat whole, unprocessed foods that are USDA [U.S. Department of Agriculture] Certified Organic whenever possible.” </p><p><br></p><p><b>Improve Indoor Air</b> </p><p><br></p><p>According to the EPA, “Americans, on average, spend approximately 90 percent of their time indoors, where the concentrations of some pollutants are often two to five times higher than typical outdoor concentrations.” The Environmental Working Group offers a comprehensive blueprint at <a href="https://www.ewg.org/healthyhomeguide/" target="_blank">ewg.org/healthyhomeguide</a><i> </i>that identifies dangerous chemicals found indoors (from lead, asbestos and flame retardants to volatile organic compounds, antimicrobial agents and radon) and recommends actions to clean up our sanctuaries. </p><p><br></p><p>“We can lower our toxic burden by decreasing the chemicals in the air that we breathe, and that begins by reducing the junk we bring into our homes,” Cohen remarks. “Start by removing air fresheners, perfumes, bug sprays, scented cleaning and laundry products, and by opening the windows daily, adding lots of plants and possibly adding an air filter for those who live in cities and areas with poor air quality.” </p><p><br></p><p><i>Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:f8701414-ced9-47c5-a597-a954a4b6c6f12023-02-16T12:46:29-08:002023-04-04T13:19:08-07:00Thriving With Multiple Sclerosis: How to Reduce Inflammation and Promote Neuroregeneration 2023-02-27 06:30:00 -0800Noelle Citarella, RDN, CDN, IFNCP <p>For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study. </p><p><br></p><p>Tony Ferro, the founder of <a href="https://www.changems.org/" target="_blank">Change MS</a>, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential. </p><p><br></p><p>According to a 2018 review article published in <a href="https://www.springer.com/journal/13668" target="_blank">Current Nutrition Reports</a><i>,</i> a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous system repair. </p><p><br></p><p>A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.</p><p><br></p><p><b>Eating to Reduce Inflammation</b></p><p><br></p><p>Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfur-rich foods like broccoli, cabbage, asparagus and leafy greens daily. </p><p><br></p><p>Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited. Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance. </p><p><br></p><p>An elimination diet may identify food triggers that exacerbate MS symptoms. </p><p><br></p><p><b>Maintaining a Healthy Microbiome.</b></p><p><b></b><br></p><p>Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health. </p><p><b></b><br></p><p><b>Fasting Regularly</b></p><p><b></b><br></p><p>Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window. </p><p><br></p><p><b>Improving Sleep</b></p><p><br></p><p>The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed. </p><p><br></p><p><b>Remaining Active</b></p><p> </p><p>For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide positive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”</p><p><b></b><br></p><p><b>Staying</b> <b>Hydrated </b></p><p><b></b><br></p><p>Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation. </p><p><br></p><p>Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.</p><p><br></p><p><b>A Life Worth Living</b></p><p><b></b><br></p><p>By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.</p><p><br></p><p>“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.” </p><p><br></p><p><i>Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:9facc599-8b9a-4aec-ae58-66b81d6d39c32023-01-18T13:29:14-08:002023-08-10T10:57:58-07:00Love in the Present Moment: Mindfulness for Couples2023-01-31 06:30:00 -0800Marlaina Donato<p>Jam-packed schedules and answering the demands of everyday life can trip us up and break the spell of even the most solid intimate partnership. With dulled senses, it is easy and all too common to go on autopilot. Like abandoned gardens, heart-unions can become casualties of neglect and the absence of joy.<br></p><p><br></p><p>Mindfulness—awareness and cultivation of the present moment—has been shown to lower blood pressure, reduce anxiety and depression and deepen our appreciation of what we have. Relationships can expand and strengthen when couples practice the art of being in the “now”. A 2021 study involving 1,360 heterosexual couples published in the <i>Journal of Sex & Marital Therapy</i> indicates that gratitude and forgiveness also contribute to satisfaction, both relational and sexual.</p><p><b></b><br></p><p><b>Conscious Hearts</b></p><p><br></p><p>“Mindfulness practice comes in many forms: journaling, meditation, mindfulness-based cognitive therapy, tai chi or breathwork, to name just a few. By routinely practicing mindfulness, we are able to deepen our own awareness of what we are feeling and how we want to respond to someone we care about,” explains Moraya Seeger DeGeare, in-house relationship expert for Paired, an app for couples.</p><p><br></p><p>Maci Daye, the author of <span><i>Passion and Presence: A Couple’s Guide to Awakened Intimacy and Mindful Sex</i> </span>says, “Even a few minutes a day of mindfulness practice can rewire the brain, build new habits and help us dis-identify from our limiting beliefs, stories and intense emotions.” This is a critical factor in transcending personal triggers and promoting conflict resolution. She emphasizes that couples often go into fight-or-flight mode because they feel threatened by their partner's non-verbal behavior or are triggered by old, painful wounds. </p><p><br></p><p>Daye, a licensed professional counselor and certified sex therapist, notes, “Mindful couples are less attached to being ‘right’ and explore their own sensitivities instead of blaming their partners.” Once “awakened intimacy” is put into practice, couples become interested in each other's perspectives and team up to heal and grow. In addition to formal training, she suggests bringing presence to all aspects of life. “Couples can engage their senses when they hug, touch or hold hands,” Daye explains. “They can pause to look at each other when they say hello and goodbye. They can slow down and taste their food, savoring every bite. These behaviors also make sexual experiences more sensual, intimate and connecting.”</p><p><br></p><p>Taking a few moments for eye contact, the brush of a hand or compassionate interaction can strengthen bonds. DeGeare, who is also a couple’s therapist at BFF Therapy, in Beacon, New York, recommends slowing down together to get in sync. “This could be going for a walk, cooking or listening to the same podcast and talking about it later. It helps the body tune into your partner a bit and connect. The time you spend doing this outside of the bedroom will deepen your connection in the bedroom.” She suggests bringing movement like a shared dance or yoga class into the mix to foster connection, as well as setting “dedicated times to check in through the week or month, uninterrupted.”</p><p><br></p><p><b>A Deeper Dive</b></p><p><br></p><p>Daily verbal exchanges beyond the mundane can amplify resonance between two people. “Asking questions is vitally important, as it cultivates curiosity—but not the day-to-day questions, such as, ‘What are you doing today’ or ‘What do you want for dinner?’” says Debbie Lambert, co-author of <i>The Mindful Couple</i>. The Del Mar, California, couples counselor and life coach encourages people to ask, “What scares you today? What is the most important thing that you would like to create today? What was one thing that made you grateful today, and what is one thing that disappointed or frustrated you today? What is one thing I can do for you today? These types of questions scrape the surface of knowing and create intimacy and connection.”</p><p><br></p><p>Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving and creative—that can change future generations. “The energy from such a dance extends far beyond the couple,” she says. “It can be felt intimately by anyone in its presence. When parents dance this dance, their children are bathed in a high-vibrating energy. They feel safe and loved. Most importantly, they learn a model for how to be in a loving relationship.”</p><p><br></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2023/01/31/424128/mindful-tips-for-deeper-sexual-intimacy" target="_blank">Mindful Tips for Deeper Sexual Intimacy </a></h4>
<p>Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can use these tools. <span class="pull-right"><a href="/2023/01/31/424128/mindful-tips-for-deeper-sexual-intimacy">Read More »</a></span> </p>
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</p><p> </p><p><br></p><p><i>Marlaina Donato is an author, visionary painter and recording artist. Connect at </i><a href="http://www.WildflowerLady.com" target="_blank">WildflowerLady.com</a><i>. </i></p><p><i></i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:c7f88f09-3f16-42d1-b89a-457e1713d0552023-01-18T13:45:01-08:002023-03-04T16:46:24-08:00Mindful Tips for Deeper Sexual Intimacy 2023-01-31 06:30:00 -0800Debbie Lambert<h3>Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:<br></h3><p><br></p><ol><li>Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.</li><li>They say the eyes are the windows to the soul. Eye-gazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.</li><li>Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.</li></ol><p><b></b><br></p><p><b>From Maci Daye</b></p><p><b></b><br></p><p>While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don't necessarily involve the genitals.</p><p> </p><blockquote><div class="media clearfix">
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<h4 class="media-heading"><a href="/2023/01/31/424127/love-in-the-present-moment-mindfulness-for-couples" target="_blank">Love in the Present Moment: Mindfulness for Couples</a></h4>
<p>Consider the gift of mindfulness this Valentine’s Day and every day to expand and strengthen your intimate relationships. <span class="pull-right"><a href="/2023/01/31/424127/love-in-the-present-moment-mindfulness-for-couples">Read More »</a></span> </p>
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<p> </p></blockquote><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:341151e3-04e7-4a9b-a53c-d8bf3a7559312022-12-11T12:14:17-08:002023-07-03T14:18:00-07:00Brain Power Boosters: Tips to Preserve Memory at Any Age2022-12-30 06:30:00 -0800Sheryl Kraft<p>Although it is completely normal to feel like our memories are failing us as we get older, this is not the time to panic. Regardless of age, it is always possible to learn, store and recall information, and there are numerous practices we can adopt to nourish and optimize our brains. Whether we’re looking for the car keys in all the wrong places or experiencing way too many tip-of-the-tongue moments, it may be high time to adopt the brain-boosting recommendations by these four experts.</p><h3>Eating for Cognitive Power</h3><p>“Having a better memory now and in the future means taking care of your brain and making the right lifestyle choices to slow down the aging process,” says Annie Fenn, M.D., founder of <a href="https://www.brainhealthkitchen.com/" target="_blank">Brain Health Kitchen</a><i>, </i>who believes that what we choose to eat is one of the most significant decisions we make each day. </p><p>Foods high in antioxidants like vitamins C and E, beta carotene and selenium have been shown to slow age-related memory loss. Think berries, grapes (which contain resveratrol, a memory-enhancing compound), beets, broccoli, almonds, avocados, carrots, eggs, salmon, onions and dark, leafy greens. </p><p>Avoid foods high in saturated and trans fats, which can increase “bad” cholesterol and lower “good” cholesterol. Studies find that high cholesterol diets can increase the risk of memory loss, among other cognitive functions.</p><p>Whole grains and legumes like cracked wheat, whole-grain couscous and lentils are complex carbohydrates that boost the brain by providing a steady, sustained supply of glucose, and are high in folate, the memory-boosting B vitamin.</p><p>Finally, don’t forget to include culinary herbs like curcumin, rosemary, saffron, oregano and mint. They all help support brain health, especially saffron, which contains a potent constituent called crocin that is associated with slowing cognitive decline in human and animal studies. </p><h3>Brain-Nourishing Supplements and Stress Reduction</h3><p>Wendy Warner, M.D., the founder of <a href="https://medicineinbalance.com/" target="_blank">Medicine in Balance</a>, an integrative healthcare practice in Langhorne, Pennsylvania, recommends Ginkgo biloba (one of the oldest living tree species in the world) and ginseng, which have both been found to help enhance memory with their neuroprotective and antioxidant effects. Noting that the brain works best with adequate nourishment, she asserts that these <a href="/article_tags/supplements" target="_blank">supplements</a> can play a role in increasing blood circulation to the brain, thus improving its function. </p><p>Also on her list are Bacopa monnieri for its antioxidant capacity, Rhodiola rosea for its neuroprotective and antioxidant effects and licorice (Glycirrhiza glabra) for its ability to increase circulation in the central nervous system.</p><p>Warner recommends regular stress management techniques like <a href="/article_tags/yoga" target="_blank">yoga</a>, qigong and tai chi as well, noting, “These all help lower inflammation and cortisol (an inflammatory stress hormone) and have been shown to improve memory.”</p><h3>Medicinal Herbs for Mental Clarity</h3><p><a href="https://thebotanicalhiker.com/" target="_blank">Heather Houskeeper</a> is a certified herbalist, long-distance hiker and author. When venturing out into the wild, she is able to spot and identify hundreds of medicinal herbs, including her favorite, top five memory boosters, starting with Ginkgo biloba, as well as:</p><div class="image-main"><img alt="Rosemary" src="//cdn1.locable.com/uploads/resource/file/969453/fill/700x0/rosemary-brain-health.jpg?timestamp=1670789969"></div><p> </p><p><span><b>Rosemary</b> (</span><i>Rosmarinus officinalis</i>) supports healthy blood flow to the brain. It can be enjoyed through food, tea or diffused as aromatherapy.</p><div class="image-main"><img alt="Ashwagandha" src="//cdn0.locable.com/uploads/resource/file/969454/fill/700x0/Ashwagandha.jpg?timestamp=1670790032"></div><p> </p><p><span><b>Ashwagandha </b>(</span><i>Withania somnifera</i>), traditionally ingested as food or tea, can support mental alertness, focus and clarity of mind. Mix ashwagandha powder with warm milk, hot water or broth.</p><div class="image-main"><img alt="Holy basil" src="//cdn1.locable.com/uploads/resource/file/969455/fill/700x0/holy-basil-brain.jpg?timestamp=1670790069"></div><p> </p><p><span><b>Holy Basil </b>(</span><i>Ocimum tenuiflorum</i>) is rich in antioxidants and supports cerebral circulation. Enjoy this delicious and fragrant herb as tea up to three times per day, use in cooking or take as a tincture.</p><div class="image-main"><img alt="Gotu kola" src="//cdn0.locable.com/uploads/resource/file/969456/fill/700x0/gotu-kola.jpg?timestamp=1670790114"></div><p> </p><p><span><b>Gotu kola </b>(</span><i>Centella asiatica</i>) is a restorative herb that can support alertness and mental clarity. It is also popularly used as a tea, tincture or extract for up to 14 days at a time.</p><h3>Slumber Savvy</h3><p>Insufficient <a href="/article_tags/sleep" target="_blank">sleep</a> can result in a variety of cognitive problems, including memory loss. Those suffering from obstructive sleep apnea (OSA), a common sleep disorder condition that affects breathing, should not ignore it.</p><p>High-quality sleep is key to reactivating memories, especially recalling the names of people we’ve recently met, according to Northwestern University researchers. Other experts have reported a strong association between sleep and the formation of memories. Strive for uninterrupted and deep sleep, as follows:</p><ul><li>The ideal amount for most adults is between seven and nine hours a night. </li><li>Wind down before bed with a consistent routine like reading, stretching or <a href="/article_tags/meditation" target="_blank">meditation</a>.</li><li>Keep the bedroom cool—somewhere around 65° F—and dark. </li><li>Shut off all electronics. </li><li>Avoid late-day caffeine, alcohol and spicy, heavy meals too close to bedtime. </li></ul><p>Treating OSA is important to improve both sleep and brain health, says Thomas M. Holland, M.D., of the <a href="https://www.riha.rush.edu/" target="_blank">Rush Institute for Healthy Aging</a>, explaining, “Impaired sleep can lead to biochemical processes that can impact memory and cognition.”</p><p><br></p><p><a href="https://sherylkraft.com/" target="_blank"><i>Sheryl Kraft</i></a><i> writes about health and wellness for </i><a href="https://sagebygaia.com/" target="_blank"><i>Sage by Gaia</i></a><i> and a variety of print and online media sources.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:f3e626e6-7884-441c-869b-6917cb7b09132022-12-11T13:02:46-08:002023-07-03T14:18:00-07:00More than Skin Deep: Healing the Heartbreak of Psoriasis2022-12-30 06:30:00 -0800Lorraine Maita, MD<p>Psoriasis affects approximately 3 percent of the U.S. population. According to Dr. Mark Hyman, founder of the <a href="https://www.ifm.org/" target="_blank">Institute of Functional Medicine</a>, the condition involves terrible suffering from scaly, itchy, inflamed and peeling skin; aching joints; burning genitals; broken nails; and the resulting <a href="/article_tags/depression" target="_blank">depression</a> that inevitably comes from such conditions—all of which explains why it is often referred to as “the heartbreak of psoriasis.”</p><p>The <a href="https://my.clevelandclinic.org/" target="_blank">Cleveland Clinic</a> describes psoriasis as an autoimmune condition of the skin. The <a href="/article_tags/immune_system" target="_blank">immune system</a> of people with psoriasis overreacts, causing inflammation and an overly rapid growth of new skin cells, which in turn causes a buildup on the surface that creates the appearance of scaling, but the effects are much more significant than cosmetic.</p><p>Psoriasis is associated with psoriatic arthritis, ulcerative colitis, Crohn’s disease, autoimmune thyroiditis, lymphoma and <a href="/article_tags/heart_health" target="_blank">cardiovascular</a> disease. The National Psoriasis Foundation (NPF) describes a link between psoriasis and cardiovascular disease and metabolic syndrome known as the “march of psoriasis”. Widespread inflammation may cause insulin resistance that triggers cells lining the blood vessels to malfunction, potentially leading to atherosclerosis and heart attack or stroke. The ailment also increases the risk of <a href="/article_tags/diabetes" target="_blank">diabetes</a>, obesity and high cholesterol.</p><p>Traditionally, psoriasis is treated with steroids and immunosuppressive drugs that can be harsh on the body and quite expensive while failing to address its root cause. Alternatively, the functional medicine approach is to treat the disease’s underlying causes: inflammation and triggers.</p><p>“I have psoriasis,” says Dr. Brad Shook, a chiropractic physician and member of The Institute of Functional Medicine. “I worked hard, and I’ve had my psoriasis and my autoimmunity under control and in remission. Through functional medicine, we can identify these drivers and help you to unwind this process, heal your body and then through that process of healing, you learn what the triggers were.”</p><h3>Psoriasis Triggers</h3><p>Functional medicine practitioners use the acronym STAIN to categorize five triggers that activate inflammation and psoriasis: stress, trauma or toxins, antigens or adverse food reactions, inflammation or infections and nutrition. Removing these triggers allows for healing.</p><h3>Stress</h3><p>Psoriatic patients report worsening of symptoms with stress. Modulating the reaction to stress and adding relaxation techniques can calm the inflammatory response. Practicing relaxing activities such as deep belly <a href="/article_tags/breathwork" target="_blank">breathing</a>, <a href="/article_tags/yoga" target="_blank">yoga</a>, tai chi, prayer, <a href="/article_tags/meditation" target="_blank">meditation</a>, visualization, Heartmath, <a href="/article_tags/bodywork" target="_blank">massage</a>, <a href="/article_tags/acupuncture" target="_blank">acupuncture</a> or biofeedback can relieve stress. <a href="/categories/fit-body" target="_blank">Exercise</a> can also release endorphins that reduce <a href="/article_tags/pain-relief" target="_blank">pain</a> perception.</p><h3>Trauma or Toxins</h3><p>The NPF states that physical trauma can induce the development of psoriatic plaques. Toxins such as smoking and alcohol have been shown to increase the risk and severity of the disease. Obesity may also play a role in worsening symptoms because toxins are stored in fat, which emits inflammatory cytokines. It’s recommended to maintain ideal weight, abstain from smoking and alcohol consumption, and avoid trauma. Detoxifying and removing heavy metals can decrease the inflammatory response, as well.</p><h3><b>Antigens or Adverse Food Reactions</b></h3><p>Studies show that a Western diet rich in sugar and fat leads to an imbalance in <a href="/article_tags/gut_health" target="_blank">gut</a> bacteria known as dysbiosis. These harmful bacteria may contribute to psoriasis. <a href="/article_tags/allergies" target="_blank">Allergens</a> or reactions to food can cause increased intestinal permeability, or leaky gut. The most common triggers tend to be wheat and dairy.</p><p>The Chopra Center recommends the <a href="https://chopra.com/articles/heal-your-gut-with-the-4r-program" target="_blank">4 R Gut Healing</a> program. Removing foods patients are sensitive to is key to calming down the immune system, as well as avoiding sugar, wheat, dairy and processed foods. To improve the gut, replace digestive enzymes, replenish healthy bacteria with a probiotic and repair the gut lining with butyrate or L glutamine.</p><h3>Inflammation or Infections</h3><p>To diminish inflammation, modify the diet to include more anti-inflammatory omega-3 fats found in fish, avocado, nuts, seeds and olives, and fewer inflammatory omega-6 fats found in wheat and dairy. Look for and eradicate hidden infections. Decrease inflammation with a high-quality fish oil, curcumin, probiotics and a whole foods diet free of food sensitivities.</p><h3>Nutrition</h3><p>Studies show that having adequate amounts of vitamins A and D, fish oil, probiotics and zinc are important for maintaining both a healthy gut and a healthy immune response. <a href="/article_tags/supplements" target="_blank">Supplementation</a> can be helpful in maintaining appropriate levels of these vital nutrients. Some patients using topical vitamin D products found they had effects similar to topical corticosteroids.</p><p>“When I started working at the Ultrawellness Center, I learned about how to address the root causes of a problem, not just the symptoms, and have found a new way of approaching psoriasis,” says Adonica Nichols, a psoriasis patient and a licensed practical nurse at the center, in Lenox, Massachusetts. “Living with psoriasis is still an everyday struggle for me, but I have implemented many of these changes in my diet and lifestyle over the past several months, and I am feeling better than I ever have.”</p><p>Psoriasis is a multifaceted, complex illness that may require a deeper look at the triggers. A functional medicine physician can offer a systematic approach to uncover and remove these triggers, helping patients heal from the heartbreak of psoriasis.</p><p><br></p><p><i>Board-certified in integrative, anti-aging and internal medicine, </i><a href="https://howtoliveyounger.com/" target="_blank"><i>Lorraine Maita, MD</i></a><i> is an award-winning functional medicine specialist and author in Short Hills, NJ.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:b6e19420-b127-4f36-8d77-f7803043a9b52022-11-15T10:30:58-08:002023-01-04T22:02:43-08:00Good Vibrations: The Healing Power of Sound2022-11-30 06:30:00 -0800Gayatri Bhaumik<p>For centuries, humans have employed sound in an attempt to heal and cure. The ancient Greeks believed in the power of music, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2766288/" target="_blank">using flutes, lyres and zithers to treat illness and vibrations to alleviate mental disorders</a>. Even today, military battalions play music to boost morale.</p><p>“Research shows that vibrations are the language of the body,” says Kyle Godfrey-Ryan, the founder of <a href="https://www.tune.studio/" target="_blank">TUNE</a>, a New York-based tech system designed to recalibrate the nervous system with sounds. “When we work with sound, we<b>’</b>re working with vibrations that can rebalance the nervous system and flood the body with endorphins.”</p><p>According to Susy Markoe Schieffelin, a healing practitioner at <a href="https://thecoppervessel.com/" target="_blank">The Copper Vessel</a>, in Los Angeles, “Sound vibrations work on a cellular level to recalibrate the body. Sound shifts vibrations in the body, both through entrainment—a process by which the vibrations of one object transform to match the higher vibration of another object—and by stimulating electric signals in the brain that support healing frequencies.”</p><p>Studies suggest that sound vibrations can unlock energy blockages, release tension and create calm and focus. For this reason, sound healing is frequently prescribed to manage conditions like anxiety, depression and post-traumatic stress disorder. Some practitioners also report anecdotal metabolic improvements, from lower blood pressure and decreased cholesterol levels to improved <a href="/article_tags/sleep" target="_blank">sleep</a>.</p><p>TUNE has worked with the National Institutes of Health and the Mayo Clinic to gain scientific backing for the brand<b>’</b>s devices. “Our technology reduces stress by 54 percent in 15 minutes,” Godfrey-Ryan claims. “It also has a massive impact on the circadian rhythm, so we<b>’</b>re able to prove better sleep quality, improved metabolism and reduced stress and anxiety.”</p><p>Sound healing can take many forms, and each type has specific applications. For example, Schieffelin explains, “Gongs and Tibetan bowls are very clearing and grounding, while crystal singing bowls feel more uplifting and elevating.” It is up to the individual to find a style that works for them and their intended results.</p><h3>Singing Bowls</h3><p>Originating in 12th-century Tibet, these metal bowls come in different sizes, each producing a specific sound vibration that is said to work on a particular part of the brain or body. Several-sized bowls often are used together to create a holistic healing approach. They can be placed directly on parts of the body to stimulate circulation and relax muscles. Singing bowls made of pure crystal quartz are popular for their pure sounds, and are believed to offer stress reduction, chakra balancing and <a href="/article_tags/mental_health" target="_blank">mental</a> clarity.</p><h3>Gongs</h3><div class="image-with-caption image-main"><img alt="Person lying on table listening to practitioner using mallets to play sound healing gong" src="//cdn3.locable.com/uploads/resource/file/963760/fill/700x0/sound-healing-gong.jpg?timestamp=1668543754"><div class="small"><p></p><p>stevica mrdja/EyeEm/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Used in healing since about 4,000 B.C., gong baths, which combine different tones and melodies to fashion multifaceted vibrations, may positively influence the mind and body by stimulating the <a href="/2019/06/28/225105/toning-the-vagus-nerve-relief-for-pain-anxiety-and-inflammation" target="_blank">vagus nerve</a>. Godfrey-Ryan advises, “Gongs are amazing for trauma release, but gong work is very heavy, so if you<b>’</b>ve never played with sound before, this will be really intense.”</p><h3>Vocal Toning</h3><div class="image-with-caption image-main"><img alt="Chart of Chakra sounds" src="//cdn3.locable.com/uploads/resource/file/963764/fill/700x0/chakra-sound-healing.jpg?timestamp=1668543971"><div class="small"><p></p><p>V. Kudryashov/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Numerous cultures—from ancient Egyptians to Tibetan throat singers—have their distinct forms of vocal toning. Hindu mantras can be especially powerful for some people because they harness the energy of specific words and intonations. Among practitioners, seven distinct tones have been linked to specific parts of the body. It is believed that these vibrations can balance the body’s cells and open energetic healing, leading to targeted benefits.</p><h3>Tuning Forks</h3><div class="image-with-caption image-main"><img alt="Person lying down with eyes closed while practitioner holds tuning forks alongside head for sound healing" src="//cdn2.locable.com/uploads/resource/file/963767/fill/700x0/tuning-forks-sound-healing.jpg?timestamp=1668544124"><div class="small"><p></p><p>Microgen/AdobeStock.com<br></p><p></p></div></div><p> </p><p>While musicians use these devices to ensure that their instruments are set to the correct pitch, they also can be held next to specific parts of the body by individuals seeking healing vibrations, emotional balance and <a href="/article_tags/pain-relief" target="_blank">pain relief</a>. “Tuning forks are fun because you can have a very strong somatic reaction within a few seconds—they<b>’</b>re very powerful,” notes Godfrey-Ryan.</p><h3>Solfeggio Frequencies </h3><div class="image-with-caption image-main"><img alt="Graphic of person sitting down cross legged in meditative pose with headphones on surrounded by sound waves" src="//cdn2.locable.com/uploads/resource/file/963768/fill/700x0/solfreggio-frequencies.jpg?timestamp=1668544393"><div class="small"><p></p><p>kentoh/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Solfeggio frequencies are musical tunes or sound patterns designed to stimulate the <a href="/article_tags/brain_health" target="_blank">brain</a> by syncing brain waves to specific healing frequencies. Each of the seven most popular solfeggio frequencies sets out to target a certain purpose, from improving <a href="/article_tags/relationships" target="_blank">relationships</a> and awakening intuition to navigating change and letting go of fear.</p><h3>Binaural Beats</h3><p>Binaural beats are soundscapes that create a gap between different frequencies. For example, the tune might have a tone of 210 Hertz (Hz) in the left ear and 200 Hz in the right ear, producing an illusory tone of 10 Hz, also known as a binaural beat. Brainwaves are thought to automatically align themselves with this auditory tone, which may be useful for improving focus and reducing stress.</p><p>Sound healing is finding a permanent place in modern wellness culture as more people experience its rewards. While there are myriad ways to use sound vibrations for healing purposes, it is up to each individual to find the style that resonates with them and achieves the improvements they seek. With regular practice, they may even find relief that is cumulative and long-lasting.</p><p><br></p><p><a href="https://www.gayatribhaumik.com/" target="_blank"><i>Gayatri Bhaumik</i></a><i> is a professional writer and editor.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:87b7c52d-e9da-4974-85e2-c7c1079a95af2022-10-12T12:35:22-07:002023-02-01T04:32:20-08:00Staying Serene in Turbulent Times: How to Turn Anxiety into Positive Action2022-10-31 06:30:00 -0700Ronica O’Hara<p>In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces <a href="/article_tags/climate-change" target="_blank">climate</a> catastrophes, acrid politics, stubborn inflation, unpredictable <a href="/article_tags/coronavirus" target="_blank">virus</a> variants and hot-button issues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent <a href="https://climatecommunication.yale.edu/publications/dramatic-increase-in-public-beliefs-and-worries-about-climate-change/" target="_blank">Yale survey</a> found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely worried” or “very worried” about where the country is headed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.</p><p>“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide <a href="https://www.climatepsychiatry.org/" target="_blank">Climate Psychiatry Alliance</a> and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.” </p><p>Still, she adds, “We are also by definition part of the system, and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”</p><p>To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”</p><h3>Taking a Wider Perspective</h3><p>News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the <a href="https://www.cognitivetherapynyc.com/" target="_blank">American Institute for Cognitive Therapy</a> and author of the bestselling <i>The Worry Cure</i> and the upcoming <i>If Only</i>. </p><div class="image-with-caption image-main"><img alt="Two people in hiking gear in forest hugging tree" src="//cdn3.locable.com/uploads/resource/file/956062/fill/700x0/hugging-tree.jpg?timestamp=1665679062"><div class="small"><p></p><p>Mediteraneo/AdobeStock.com<br></p><p></p></div></div><p> </p><p>“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are made by the ‘talking heads’ in media never come true.”</p><p>Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”</p><p>In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can absolutely be turned into something positive,” says neuropsychologist <a href="https://www.barbaraeasterlin.com/" target="_blank">Barbara Easterlin</a>, of Jackson, Wyoming, an expert on <a href="/2020/12/30/339329/climate-anxiety-navigating-our-emotions-as-the-planet-changes" target="_blank">eco-anxiety</a> who is on the steering committee of the <a href="https://www.climatepsychology.us/" target="_blank">Climate Psychology Alliance of North America</a>. “Doing just one thing to help the planet consistently helps defeat anxiety.”</p><p>Taking action moves us into our power—as 15-year-old <a href="/2020/03/31/304973/climate-warriors-unite-a-call-to-action" target="_blank">Greta Thunberg demonstrated</a> by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift before significant social change follows, <a href="https://penntoday.upenn.edu/news/damon-centola-tipping-point-large-scale-social-change" target="_blank">conclude researchers at the University of Pennsylvania School of Engineering and Applied Science</a> that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author <a href="https://www.damoncentola.com/" target="_blank">Damon Centola, Ph.D.</a>, author of <i>Change: How to Make Big Things Happen.</i> </p><h3>Building Resilience with Self-Care</h3><p>Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can induce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to expand it and cultivate the capacity to be with more,” says Easterlin.</p><div class="image-with-caption image-main"><img alt="Child standing in front of crowd holding sign over head reading Save the planet go green" src="//cdn1.locable.com/uploads/resource/file/956066/fill/700x0/save-planet-go-green.jpg?timestamp=1665679267"><div class="small"><p></p><p>andrea/AdobeStock.com<br></p><p></p></div></div><p> </p><p>Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says <a href="https://lesliedavenport.com/" target="_blank">Leslie Davenport</a>, a climate psychology consultant and author of <i>Emotional Resiliency in the Era of Climate Change</i>. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the <a href="https://www.ciis.edu/public-programs/certificates-and-continuing-education/ciis-public-programs-certificates/climate-psychology-certificate" target="_blank">California Institute of Integral Studies</a> to train therapists in treating eco-anxiety. For low-cost online support, the <a href="https://www.goodgriefnetwork.org/" target="_blank">Good Grief Network</a> offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online.</p><p>Getting enough <a href="/article_tags/sleep" target="_blank">sleep</a>, <a href="/categories/conscious-eating" target="_blank">eating healthy</a> and <a href="/categories/fit-body" target="_blank">exercising</a> are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approaches as <a href="/article_tags/mindfulness" target="_blank">mindful</a> <a href="/article_tags/breathwork" target="_blank">breathing</a>, <a href="/article_tags/dance" target="_blank">dancing</a> and grounding. <a href="/article_tags/meditation" target="_blank">Meditation</a>, easily accessed these days through apps like <a href="https://www.calm.com/" target="_blank">Calm</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a>, helps us to enter into what religious and <a href="/article_tags/spirituality" target="_blank">spiritual</a> teachings call “the still point within.”</p><p><br></p><div class="media clearfix">
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<h4 class="media-heading"><a href="/2022/10/31/414879/12-quick-fixes-for-anxiety-simple-strategies-for-mental-well-being" target="_blank">12 Quick Fixes for Anxiety: Simple Strategies for Mental Well-Being</a></h4>
<p>Useful anti-anxiety strategies from mental health professionals to help ease us through anxious moments. <span class="pull-right"><a href="/2022/10/31/414879/12-quick-fixes-for-anxiety-simple-strategies-for-mental-well-being">Read More »</a></span> </p>
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</p><p> </p><p>Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury. </p><p>On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a <a href="https://www.sciencedaily.com/releases/2019/10/191015115354.htm" target="_blank">study in <i>Behavior Therapy</i></a>. Googling “good news on climate change” will bring up articles about <a href="/article_tags/renewable-energy" target="_blank">alternative energy</a> growth, new super-enzymes that eat plastic rubbish and black rhinos coming back from the brink of extinction. Although dystopic books abound, others offer hope, such as <a href="https://drawdown.org/" target="_blank"><i>Drawdown</i></a>, with its sensible, scaled-down strategies to stop global warming by 2050.</p><h3>Moving into Action</h3><p>Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” advises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.” </p><p>By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”</p><div class="image-main"><img alt="Silhouette of the backs of six people standing in line holding hands raised overhead in front of sunrise" src="//cdn0.locable.com/uploads/resource/file/956057/fill/700x0/community-action.jpg?timestamp=1665677651"></div><p> </p><p>In one recent <a href="https://www.nature.com/articles/s41562-018-0434-0?utm_source=Nature_community&utm_medium=Social_media_advertisingCommunity_sites&utm_content=BenJoh-Nature-MultiJournal-Social_Sciences-Global&utm_campaign=MultipleJournals_USG_SOCIAL" target="_blank">study</a>, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underlying rancorous national crises, says <i>New York Times</i> columnist David Brooks. He advocates “<a href="https://www.aspeninstitute.org/blog-posts/the-relationalist-manifesto/" target="_blank">radical mutuality</a>”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold. </p><p>“Independent of political beliefs, many people can find common values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin. </p><p>That, in turn, helps lower our distress. A recent <a href="https://link.springer.com/article/10.1007/s12144-022-02735-6" target="_blank">Yale study</a> found that eco-anxiety was linked to depression only among students not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says. </p><p>As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”</p><p><br></p><p><i>Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>urn:uuid:d9aa2389-77ef-48c3-baa0-35319d0594382022-10-13T10:55:18-07:002022-12-06T16:21:31-08:0012 Quick Fixes for Anxiety: Simple Strategies for Mental Well-Being2022-10-31 06:30:00 -0700Ronica O’Hara<p>It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crippling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.</p><h3>Breathe Deeply</h3><p>“Controlling your breathing is a fantastic hack to help you move out of a stress/anxiety response state. It’s important to try different breathing techniques to figure out which ones work for you,” says <a href="https://www.choosingtherapy.com/krista-jordan/" target="_blank">Krista Jordan, Ph.D.</a>, a clinical psychologist in Austin, Texas. Many options exist such as <a href="/article_tags/breathwork" target="_blank">breathing</a> slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breathing until 10 breaths are completed.</p><h3>Tap with the Fingers</h3><p>Emotional Freedom Technique (EFT) is a five-minute approach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6381429/" target="_blank">study</a>, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy. “EFT sends a calming signal to the brain that reduces your anxiety, which allows for newfound thinking and solutions,” says Colorado Springs therapist <a href="https://www.fulfillmentcounselingandlifecoaching.com/" target="_blank">Dana C. Avey</a>. Simple instructions can be found online and in YouTube videos.</p><h3>Write It Off with Journaling</h3><p>Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound <a href="/2022/02/28/389324/journaling-to-access-inner-wisdom" target="_blank">journal</a>, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon <a href="https://backincontrol.com/" target="_blank">David Hanscom</a>, a chronic pain expert and author of <i>Back in Control</i>, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then promptly tearing it up to let the thoughts go.</p><h3>Meditate Mindfully</h3><p>Many soothing types of meditation can be tried out on apps like <a href="https://www.calm.com/" target="_blank">Calm</a>, <a href="https://insighttimer.com/" target="_blank">InsightTimer</a> and <a href="https://www.headspace.com/" target="_blank">Headspace</a>, but the best-studied approach for anxiety is <a href="/article_tags/mindfulness" target="_blank">mindfulness</a>, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A <a href="https://www.sciencedaily.com/releases/2017/05/170501094325.htm" target="_blank">2017 Australian study</a> found that just 10 minutes of daily mindful <a href="/article_tags/meditation" target="_blank">meditation</a> can help prevent the mind from wandering and is particularly effective for repetitive, anxious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.</p><h3>Move the Body in Nature</h3><p>According to the <a href="https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096" target="_blank"><i>Harvard Health Letter</i></a><i>,</i> “Just a single bout of exercise can ease anxiety when it strikes<i>.</i>” Studies have proven the value of everything from aerobics to swimming and <a href="/article_tags/yoga" target="_blank">yoga</a>, and it’s even better if <a href="/categories/fit-body" target="_blank">exercising</a> can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxiety markers. In a recent <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full" target="_blank">study</a>, walking without using a smartphone or another electronic device in urban settings just two hours a week reduced cortisol levels 21 percent in 20 minutes, “which helps to reduce the medical effects of stress, including chronic inflammation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of <a href="https://www.drjohnlapuma.com/my-nature-dose/" target="_blank">My Nature Dose</a>, a free, anti-anxiety walking program.</p><h3>Say a Favorite Prayer</h3><p>Making a deep <a href="/article_tags/spirituality" target="_blank">spiritual</a> connection—an age-old anxiety solution—can involve praying or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. <a href="https://www.ericeft.com/" target="_blank">Eric Almeida</a>, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is useful nonetheless.”</p><h3>Chill Out</h3><p>“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-based marriage and family therapist <a href="https://estestherapy.com/" target="_blank">Sarah O’Leary</a>. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.</p><h3>Get Rooted</h3><p>Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anxiety,” says mindfulness trainer and author <a href="https://joyrains.com/" target="_blank">Joy Rains</a> of Bethesda, Maryland.</p><h3>Soothe with Supplements</h3><p>Boston integrative medicine physician Sarika Arora, M.D., of the <a href="https://www.womenshealthnetwork.com/" target="_blank">Women’s Health Network</a>, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equilibrium to the nervous system; magnesium to support balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels; eleuthero (Siberian ginseng) to limit excess cortisol; and vitamin E to support hormone production and stress recovery.</p><h3>Be with the Anxiety</h3><p>Tyler Read, the San Francisco-based owner of <a href="https://www.ptpioneer.com/" target="_blank">Personal Trainer Pioneer</a>, decided to bite the bullet by using the tools of <a href="https://www.psychologytoday.com/us/therapy-types/dialectical-behavior-therapy" target="_blank">dialectical behavior therapy</a> to put himself into anxiety-producing public places. “Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.</p><h3>Move to Music</h3><p>Relaxing <a href="/article_tags/music" target="_blank">music</a> can be as effective as medication in altering brain function, <a href="https://www.researchgate.net/publication/265177535_Neural_Entrainment_to_the_Rhythmic_Structure_of_Music" target="_blank">research</a> suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychotherapist <a href="https://drkelliek.com/base/" target="_blank">Kellie Kirksey, Ph.D.</a>, of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”</p><h3>Bond with an Animal</h3><p>Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interactions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says <a href="https://www.healthwithshannon.com/" target="_blank">Shannon Dolan</a>, an Austin, Texas, nutritional therapist and horse owner. “If you don’t have your own <a href="/categories/natural-pet" target="_blank">pet</a>, look up <a href="/2021/08/31/365737/horses-as-healers-equine-therapy-has-physical-and-emotional-benefits" target="_blank">equine therapy</a> in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”</p><p><br></p><p><i>Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.</i></p><hr /><p><small>Original article published at <a href="www.naturalawakeningsnj.com">Natural Awakenings North Central New Jersey</a></small></p>