Stress Relief, A New Supplement

At Healing Arts we have helped thousands of people with anxiety and depression by detoxing and supporting the body with the right nutrition.  A lot of times their personalized nutrition programs include repairing the microbiome in the gut because the neurotransmitters for the brain are made in the gut.  For more info on the gut/brain axis, read here.

It is with the pandemic hitting that of course anxiety rose but after 2 years that anxiety has stayed and depression has followed.  After 15 years in practice I am seeing worse and worse cases of anxiety and depression in ways I never have before.  That’s why I designed a new supplement called Stress Relief that can address both anxiety and depression because often a patient has both.   

You would think because we’re almost through the pandemic and things are opening back up and people are starting to go back to the office that collectively our anxiety and depression would go away but it has seemed to stay with us.  The stress started two years ago with the fear of getting COVID-19 and now I think it’s a different type of stress of managing our lives and finding a new normal.

In order to fully understand stress management and to discover a place of balance with out daily stress, it is important to understand a hormone in the body called cortisol. Cortisol is known as “the stress hormone,” but it is also responsible for three major mechanisms that help to keep the body in a state of balance, or homeostasis: raising blood sugar, increasing blood pressure and regulating inflammation. Through these mechanisms, cortisol essentially influences nearly all that we do, and is directly responsible for modulating:

digestion

circulation

sleep/wake patterns

physical activity

sexual response

behavior and mood

So, with this prestigious list of roles and responsibilities, why is it that experts suggest that cortisol imbalance is the most common form of hormone imbalance in the modern world even before the pandemic?

Cortisol is released by the cortex (or outer layer) of your adrenal glands. It is naturally secreted in an ebb and flow rhythm that repeats daily. Ideally, cortisol is highest in the morning to help us wake up in a productive, alert, and energetic manner. It then tapers throughout the day and evening, lowest at night when we are meant to be sleeping soundly, and at which point the soothing, anti-inflammatory hormone melatonin takes over.

In addition to this daily cycle that helps us wake up in the morning and go to sleep at night, cortisol is released as part of the natural human stress response. In threatening situations, a surge of cortisol primes the body to react swiftly and appropriately. This very primal system is called the hypothalamic-pituitary-adrenal axis (HPA axis). Whenever a stressor is perceived, the hypothalamus (a gland in the brain) signals to the pituitary (a hormone gland in the brain) that something is up. The pituitary then sends a chemical alarm via a hormone called ACTH, signaling to the adrenals to release a burst of cortisol and other hormones like adrenaline, preparing the body for “flight or fight” mode. This is where cortisol’s three primary mechanisms really come in handy: the surge increases glucose to the muscles so that one can fight or run, and blood pressure is raised to ensure a plentiful supply of fresh oxygen to the brain so that one is able to think clearly. Simultaneously, non-immediate functions such as digestion, sexual arousal and immune system reactions are temporarily suppressed, enabling energy to flow more steadily towards the vital functions that keep us alive. When the threat subsides, the alarm in the hypothalamus is shut off and the body is restored to a state of harmony, recovering and awaiting the next alert.

This method works great when there is an accident or medical emergency. Yet unfortunately the HPA Axis responds not only to those acute stressors, but also to those that are anticipated and perceived- our looming worries and fears. The HPA system is helpless in differentiating between psychosocial stressors like getting stuck in traffic or planning a dinner party, and physical threats such as being in a burning building. Therefore if we aren't careful, our daily life can have stressors everywhere and worry is rampant, so the HPA alarm is almost constantly stuck in the glowing red ON position. I think that’s what has happened to us the last 2 years.  The HPA alarm isn’t made to be stuck ON for 2 weeks let alone 2 years! If cortisol levels soar in an unruly and destructive manner at bizarre times of the day and night, then suddenly small tasks such as packing a lunch or responding to an email, morph into treacherous evil threats that we feel like we just can’t handle.

Over time, the body simply can’t compensate for this hormonal instability and we start to burn out. The adrenals simply cannot keep up with the burden of constantly being told to secrete cortisol, and our systems slowly falter and shut down under such demands. This phenomenon is often called adrenal fatigue, and is coupled with the experience of depression.  This is when someone suffers from both anxiety and depression and should be helped by the right nutritional support for the adrenal glands.  For some people this burn out stage may not include depression but instead other troublesome conditions as heart disease, sleep problems, digestive issues, memory impairment, excessive weight gain and worsening skin conditions.

As much as we might close our eyes tightly and try to resist and control it, stress is an inherent part of life. However, through adequate nourishment and care, we are able to put the body's biochemical systems back on track, shifting the way that we relate to stress so that it does not shatter our everyday experience and stifle our creative expression. Building a nutrient dense diet is essential to healing the adrenals, as is participating in healthy fitness that involves adequate amounts of rest and recovery. That's why practitioners at Healing Arts muscle test, working with the biofeedback from your body to devise a detailed diet and lifestyle plan that works for you. We can now muscle test you for Stress Relief to see if that can be part of your healing plan to get the adrenal gland back on board.  

To help the stress reaction in the body Stress Relief contains herbs and vitamins to support the nervous system and the HPA axis response to stress so anxiety doesn’t get out of hand causing depression, insomnia, weight gain and other symptoms.  Stress Relief contains red sandalwood, SAM-e, vitamin B12, ashwagandha, kava kava, glutamate, lemon balm, passionflower, and vitamin D.

Red Sandalwood is known for it’s anti-aging properties and healing the skin by purifying the blood.  Red sandalwood has nutrients in it that can cross the blood brain barrier allowing the blood in the brain to be purified as well, helping with anxiety and depression. However it is contraindicated for people with amenorrhea.  

SAM-e is very well known to help with both depression and anxiety.  SAM-e stands for S-Adenosyl-L-Methionine and is a naturally occurring molecule present in all living human cells that plays an important role in cellular metabolism. SAM-e is an important methyl donor, an essential step in the synthesis of several neurotransmitters for the brain. The antidepressant effects of SAM-e are probably related to multiple mechanisms of action including increased brain levels of serotonin, dopamine, and norepinephrine. The synthesis of these neurotransmitters by SAM-e requires vitamin B12.  Many depressed individuals are deficient in B vitamins, thus individuals taking Stress Relief for depressed mood will benefit from the added vitamin B12 in the supplement.  Do not take SAM-e and therefore do not take Stress Relief if on a narcotic or cough syrup.

Ashwagandha is perhaps best known for its ability to reduce stress. It’s classified as an adaptogen, a substance that helps the body cope with stress and helps with both anxiety and depression. Ashwagandha appears to help control cortisol which is exactly what we need to do in order for the body not to have a stress reaction. If the body has a stress reaction and the anxiety cannot get back in control then it leads to depression which we are trying to prevent. That’s why when patients come in with both anxiety and depression I know their HPA axis has been not working properly for months.  Besides helping to control cortisol Ashwagandha also controls and reduces the activity of the HPA axis to start working correctly again. This calms the nervous system down.

Kava Kava is another herb that can calm the nervous system down.  Studies have been done to show that kava kava could be used as an alternative to certain anxiety drugs and other antidepressants. Kava Kava is also known to help people sleep better if taken right before bed.

                 

Glutamate is a type of neurotransmitter that acts in the brain.  Almost all brain cells need glutamate to communicate with one another. Glutamate is an excitatory neurotransmitter helping people when they are feeling depressed. Glutamate can also do the opposite and calm the nervous system down because the body can use glutamate to make GABA, a different neurotransmitter that has a very calming affect and is helpful when feeling anxious.  GABA calms and glutamate stimulates, the two are counterparts and an imbalance in one impacts the other. So if the body has glutamate it will do what it needs with it, either use it directly to excite the nervous system or convert to GABA to calm the nervous system.  

Lemon Balm contains chemicals that seem to have a sedative and calming effect to help people with anxiety but research shows it is also good for depression. Being part of the mint family lemon balm is really good for the stomach and for people who put their stress in their gut.  I’ve seen many different versions of IBS, Irritable Bowel Syndrome, where constipation and diarrhea alternate and get worse when stress occurs.  The way the body works it is very easy to put stress in our stomach.  that’s why we have so many sayings, ‘I’m so nervous I could throw up,’ ‘I have butterflies in my stomach,’ ‘I have a knot in my stomach,’ etc. Lemon balm’s essential oils, polyphenols, and tannins work together to stimulate digestion and strengthen your gut when taken consistently over time.  It might also reduce the growth of some viruses and bacteria.  Having less bad gut flora is important for the body to make the right amount of neurotransmitters; for the neurotransmitters for the brain are made in the gut.  I have used lemon balm successfully for cold sores, anxiety, stress, insomnia, indigestion, poor memory and depression.

Passionflower has certain phytochemicals and alkaloids that  promote feeling energized and positive.  Passionflower contains quercetin and kaempferol which are widely accepted as mood enhancers and recognized for their ability to actually reduce the level of stress hormones in the body. Studies show it is as good as oxazepam to reduce anxiety without the side effect of drowsiness.

           

The last ingredient, Vitamin D, is added because when stress goes high, immune system goes low and vitamin D is an immune booster.  Plus people who are feeling depressed usually run low on vitamin D.     

With 15 years experience in holistic healthcare I saw how something new was needed for these trying times and am so grateful for the results I see patients getting with Stress Relief.  

Benefits of a CBD Massage

 Massage has been used as a wellness and healing practice for years, and with the infusion of pure  CBD oil, it makes for a potent remedy that enhances the benefits of massage so you can relax deeper getting more out of your massage.  

When applied topically, CBD oil is absorbed into the skin and targets certain receptors found in the skin’s mast cells and nerve fibers called cannabinoid receptors. This gives a calming, anti-inflammatory effect with localized benefits all over the skin and muscles. CBD does not get into your bloodstream, but permeates the skin when liberally applied and left to absorb.

A CBD massage has deeper health benefits than a regular massage because CBD is a cannabinoid that acts on our endocannabinoid system.  The endocannabinoid system is a system in the body responsible for regulating and balancing many processes including immune response, communication between cells, appetite and metabolism, memory, and more. It is through this system of receptors and metabolic enzymes that cannabinoids interact with the human body and trigger beneficial effects. Despite the huge role the endocannabinoid system has in human body function, it was discovered relatively recently and much of its importance is only just becoming understood.

The main function of the endocannabinoid system is to maintain homeostasis within our various body systems. In other words, it exists to return us to biological harmony when we have gotten out of balance. Research shows that endocannabinoid receptors are present all over the body: in the brain and nerves, skin, immune system, bone, fat tissue, liver, pancreas, muscles, heart, blood vessels, kidneys, reproductive organs and intestinal tract. In each of these areas, the endocannabinoid system works to return the body to homeostasis and optimum functioning.

CBD, by stimulating our own endocannabinoid system, has been found to have an effect on a wide variety of biological functions, such as pain, memory, mood, appetite, stress, sleep, metabolism, immune function, and reproductive function. A CBD massage is a great way to do this and is something you should consider making a regular occurrence.

Below are some of the benefits of incorporating CBD oil in your massage.

1. Reduce Tension

One of the main reasons to get a massage is to relieve tension from your body. Both in body and mind, the cannabinoids in CBD massage oil helps to do this. CBD helps to ease and relax your muscles as the cannabinoids enter our endocannabinoid system via the skin. Since it doesn’t contain THC, the active ingredient of marijuana, you won’t get high from it. That means you can go about the rest of your day without feeling high and still enjoy the relaxing afterglow of the massage.

2. Helps Relieve Chronic Pain

CBD massages are perfect for those who suffer from chronic pain. This is because CBD is proven to be an excellent way to deal with pain management. The cannabinoids in CBD massage oil help to reduce inflammation and soothes muscles. This makes it very effective at providing relief from painful joints and muscles.  People who suffer from chronic pain, arthritis, back pain, and so much more can reap the many benefits of a CBD oil massage. You might start to feel the effects within minutes and it can last for days afterward.

3. Alleviates Anxiety and Stress

If you suffer from anxiety or feel stressed often, you could also enjoy the benefits of a CBD massage. CBD oil is hailed for its ability to reduce the symptoms of anxiety, and a massage could be the most effective use of it because CBD oil induces a soothing and calming effect but doesn’t get you high. A massage without CBD oil will help you to de-stress, and paired with CBD oil it’s a match made in heaven!  The effects of a CBD massage is the perfect way to calm down and ease your mental state.

4. Improves Skin Conditions

You might not know that CBD is, in fact, a fantastic moisturizer. CBD massage oil contains hemp which conditions the skin making it supple and soft. Not only does this help you feel better and more relaxed after the massage, but it can also help with skin conditions. People who suffer from skin conditions such as eczema, acne, psoriasis or even just dry skin, can benefit from it.

This is also because of the anti-inflammatory properties of CBD that will soothe the skin and reduce the pain of some skin conditions as well. There are minimal side effects and if you’ve tried other remedies that haven’t worked, it’s definitely something you should consider.

5. Boosts Your Mood

If you’ve ever had a massage before, you’ll know that during and after, you feel great because of it. It relaxes the body and mind and helps you to forget about your worries and live in the moment.

Combined with CBD oil, this elevates the experience and makes it much more enjoyable. You’ll leave the massage with smoother skin, relaxed muscles, and feel less anxious or stressed in general.

All of these factors combined provide a massive boost to your mood.

6. Stimulates the Senses

Getting a CBD oil massage is a great way to connect to your body and it stimulates the senses in a unique way. Since your skin, muscles, and mind are all being stimulated during the massage, it provides a great feeling. You’ll feel more connected with your body and can help you feel refreshed and alert. Living in such a fast-paced world means that we don’t often spend enough time connecting with ourselves and living in the moment.

Getting a CBD massage is an amazing experience and could help ease anxiety, pain, skin issues, and even just relax you. It is becoming an increasingly popular form of massage in recent years. The only way to understand how good it can be is by getting one for yourself.

Healing Arts NYC uses only the finest CBD products available for massage therapy sessions.  

60 minutes for $165.

Visualization for Stress Reduction

We help our patients by detoxing the body from heavy metals, chemicals and pathogens while supporting the body with the right nutrition.   Everyone’s program looks different and depends on the muscle testing but I will tell you one common denominator for the rate at which someone heals  depends on their stress level or to be more specific the level of which they put their stress in their body.  Stress changes the hormones causing havoc on the body so healing is slower no matter what you are trying to heal from so stress management is a big part of healing in our office as well.  If I could put stress reduction in a pill I know it could help so many people.  Until I figure out how to do that visualization and imagery (sometimes referred to as guided imagery) techniques offer an avenue for stress reduction. These techniques involve the systematic practice of creating a detailed mental image of an attractive and peaceful setting or environment. Guided imagery can be practiced in isolation, but it is frequently paired with physical relaxation techniques such as muscle relaxation and breathing. When guided imagery is paired with physical relaxation techniques, the aim is to associate the sensations of relaxation with the peaceful visual image, so that future practice sessions involving imagery alone will quickly bring back to mind the physical sensations of relaxation.

I also suggest visualizations as an alternative to meditation when I know meditation can help but the patient has trouble calming the mind.  Instead of sitting in silence and trying to empty the mind that is racing with all the stressful thoughts this is a great time to listen to a visualization.  There are wonderful ones for free on Youtube.  It’s hard to suggest one because everyone is always looking for something different so listen to a few and find one that works for you.  

Guided imagery techniques work to help people relax for several reasons. As is the case with many techniques, they involve an element of distraction which serves to redirect people's attention away from what is stressing them and towards an alternative focus. The techniques are in essence a non-verbal instruction or direct suggestion to the body and unconscious mind to act "as though" the peaceful, safe and beautiful (and thus relaxing) environment were real. Finally, guided imagery can work through the associative process described above, where scenes become a learned cue or trigger that helps recall memories and sensations resulting from past relaxation practice.

Imagery techniques can be thought of as a form of guided meditation. As is the case with other forms of meditation, one of the goals and desirable outcomes is to help people learn how to detach themselves from their moment to moment fixation on the contents of their minds, and instead cultivate a relaxed detachment from which it is easy to watch (but not become embedded in) the various sensations and thoughts streaming through the mind. The repetitive practice of imagery techniques can help this meditative learning to occur so that eventually meditation and emptying the mind can come.

The practice of guided imagery is extremely portable, as it relies on nothing more than one's imagination and concentration abilities which people always have at their disposal. However, like most techniques requiring mental concentration, it is usually most successfully practiced without interruption in a setting that is free from distracting stimulation. The bathroom can be used in a pinch, if no other suitably private and peaceful location is available.  I have used it numerous times since I have kids I’m hiding from.  There is no single correct way to use visual imagery for stress relief. However, something similar to the following steps is often recommended:

• Find a private calm space and make yourself comfortable.

• Take a few slow and deep breaths to center your attention and calm yourself.

• Close your eyes.

• Listen to the visualization or imagine yourself in a beautiful location, where everything is as you would ideally have it. Some people visualize a beach, a mountain, a forest, or a being in a favorite room sitting on a favorite chair.

• Imagine yourself becoming calm and relaxed. Alternatively, imagine yourself smiling, feeling happy and having a good time.

• Focus on the different sensory attributes present in your scene so as to make it more vivid in your mind. For instance, if you are imagining the beach, spend some time vividly imagining the warmth of the sun on your skin, the smell of the ocean, seaweed and salt spray, and the sound of the waves, wind and seagulls. The more you can invoke your senses, the more vivid the entire image will become.

• Remain within your scene, touring its various sensory aspects for five to ten minutes or until you feel relaxed.

• While relaxed, assure yourself that you can return to this place whenever you want or need to relax.

• Open your eyes again and then rejoin your world.

Instead of imagining a favorite place for stress reduction you could also imagine your future self talking to your current self through a certain situation.  Imagine you are already through the stressful situation and have the outcome you want and your future self came to talk you through it as a best friend would.  Know that you have a relationship with yourself.  That relationship should not be all the negative self talk we tend to automatically do.  Make a conscious choice to do more self-love talk.  Be your own best friend.  

You can also do the same for a past situation you are trying to process and heal by using visualization to have your current self talk to your past self through a situation.  A lot of the times when we feel stuck and rerun a situation that has already happened to us over and over again in our heads it is because there is a piece of us that is looking for healing.  We can use visualization and talk ourselves through it, just like a best friend would and hear healing words from our own selves.  

It is these three ways that visualization can really help reduce stress.  The imagination is a great tool so try to use it.  There is no limit on what the mind and mind-body connection can do! 

How Stress is Effecting Your Health

Your body is hard-wired to react to stress in ways meant to protect you against threats from predators and other aggressors in life or death situations. Such situations are rare today, but that doesn't mean that life is free of stress. 
On the contrary, you undoubtedly face multiple demands each day, such as a huge workload, making ends meet and taking care of your family. Your body treats these so-called minor hassles as threats. As a result you may feel as if you're constantly under stress but the key is to not have the stress control your life or your health.
When you encounter a perceived threat — a large dog barks at you during your morning walk, for instance — your hypothalamus, a tiny region at the base of your brain, sets off an alarm system in your body. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands, located on top of your kidneys, to release a surge of hormones, including adrenaline and cortisol.
Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. 
Cortisol also curbs functions that would be a problem in a threatening situation. It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. This complex natural alarm system also communicates with regions of your brain that control mood, motivation and fear. 
The body's stress-response system is usually self-limiting. Once a perceived threat has passed, hormone levels return to normal. As adrenaline and cortisol levels drop, your heart rate and blood pressure return to baseline levels, and other systems resume their regular activities. But when stressors are always present and you constantly feel under attack, that fight-or-flight reaction stays turned on. 
The long-term activation of the stress-response system — and the subsequent overexposure to cortisol and other stress hormones — can disrupt almost all your body's processes. This puts you at increased risk of numerous health problems, including:

• Anxiety
• Depression
• Digestive problems
• Headaches
• Heart disease
• Sleep problems
• Weight gain
• Memory and concentration impairment

When we help patients with their stress our goal is to give them the right nutrition to calm the nervous system down, get them out of fight-or-flight response, and to rebuild the adrenal glands that have been producing adrenaline and cortisol for too long of a period.  Here are a few of my favorite supplements to use:

• Drenamin supports adrenal function and helps maintain emotional balance and energy production
• Vitamins C, E and all the B vitamins help regulate stress hormones.
  
• Magnesium provides energy to the adrenal glands.

• Calcium and trace minerals including zinc, manganese, selenium, and iodine provide calming effects in the body.

Besides the right supplements it's important to learn healthy ways to cope with the stressors in your life. Your reaction to a potentially stressful event is different from anyone else's. How you react to stressors in your life is affected by such factors as: 

• Genetics. The genes that control the stress response keep most people on a fairly even keel, only occasionally priming the body for fight or flight. Overactive or underactive stress responses may stem from slight differences in these genes. 
• Life experiences. Strong stress reactions sometimes can be traced to traumatic events. 

You may have some friends who seem laid-back about almost everything and others who react strongly at the slightest stress. Most reactions to life stressors fall somewhere between those extremes. 
Stressful events are a fact of life. And you may not be able to change your current situation. But you can take steps to manage the impact these events have on you and your health. 
You can learn to identify what stresses you and how to take care of yourself physically and emotionally in the face of stressful situations. 
Stress management strategies include:

• Eating a healthy diet and getting regular exercise and plenty of sleep 
• Practicing relaxation techniques such as trying yoga, practicing deep breathing, getting a massage or learning to meditate 
• Taking time for hobbies, such as reading a book or listening to music 
• Fostering healthy friendships 
• Having a sense of humor 
• Volunteering in your community
• Seeking professional counseling when needed

The payoff for learning to manage stress is peace of mind and — perhaps — a longer, healthier life.



                        
                               
       

Headspace: Meditation and Mindfulness Made Simple

Here at Healing Arts we treat the whole person, mind, body and soul. So as we adjust your back, give you vitamins or dietary advice it is also very common for us to give stress reduction advice to help you on your healing journey. Practicing meditation and mindfulness is often suggested in helping patients with stress. Not only does it help with reducing stress but also in making people happier. When I suggest adding meditation and mindfulness into a patient's daily life one of three things happen, 1) they have no interest and so I give other stress reducing tips, 2) they have interest but have never done it before or 3) they have interest and have been doing it but need to do it more. If you fall into the second group of having interest but little to no experience then Headspace is an app for you!

You can sign up for free and just 10 minutes a day (more if you want to) it can help you with a number of things including your sleep, anxiety and concentration. The meditation is done by a British man whose voice I find soothing but I have had others comment that they tend not to like the voice so you'll have to find out for yourself. They also have SOS exercises to do if you are in a real panic and need extra help.

If you are in group 3 you could also find this app of use to get you back on your routine or if you want someone to take you through a visualization. If you are in group 1 this post is not for you and instead hit the gym!

Happiness is Medicine

Yes, happiness is something that can be learned. You may have heard that happiness is a choice but the question is how do you learn to make that choice?  When everything is going the way you expected or maybe even better than you expected, it is easy to be happy. Feeling happy is our default when our expectations are met.  What needs to be learned, and it can be learned, is to be happy when our expectations are not being met.

Some people say not to have expectations is the easiest thing to do but I don’t think so.  For the definition of expectation is to have a strong belief that something will happen.  To not have an expectation is to stop believing, to not have hope and what kind of life would that be?  The goal would be to have hope, to have expectations AND trust that if your expectation is not being met that it is for your greater good.  The goal is to have expectations and be flexible for expectations are assumptions and you know what happens when one assumes sometimes.  When an expectation is not met, when you assumed wrong, when you were blindsided, there is something to be learned from the situation and it is usually not about the situation itself or the other people in it, but to learn something about yourself.  If you do learn the lesson you will grow from it.  In that growth your comfort zone increases, meaning you have more situations that no longer make you uncomfortable and you can handle more of life with ease.  Fewer things will stress you out.  In being able to handle more you can live a fuller life.  A fuller life means a happier life for it will be easier to choose happiness with a wider comfort zone.    

When your expectations are not being met you may not be able to see the greater good in that moment or even a year later but somewhere down the line of living your life you will look back on that moment and know that what happened made you stronger.  That’s why the saying, ‘If it doesn’t kill you, it will only make you stronger”, is so well known.

But what happens when your expectations are not being met and you’re in the middle of that growth process?  It can be really uncomfortable.  It can feel awful and look ugly.  You have two choices.  You can either resist the growth and make it feel even more uncomfortable or you can surrender to the process knowing that what you are going through and the way you are feeling is only temporary.

Signs of resistance include addiction, anxiety, insomnia, negative distractions like too much TV, eating too much chocolate and illness.  You can feel resistance in your body in the form of a tension headache, upset stomach or constipation.  When your body is upset stop and check in with your thoughts and find the pattern of thinking that is causing the dis-ease and choose a better way of thinking.  Reframe your thinking whether it is a more healthy thought, reasonable thought, truly happy thought or even humorous thought that puts a smile on your face. Keep a sincere smile on your face and I promise you will feel better!

What does surrendering look like?  The process of surrendering means you choose thoughts that bring you peace and happiness.  You have to have the discipline to 1) watch your thoughts and 2) when you have a thought that makes you unhappy stop yourself and start thinking about something that makes you happy even if it’s a different topic all together. I have personally found the quickest way to put a smile on my face is to think of my daughter.

Only think about the topic that is causing upset in order to problem solve.  Do not dwell on it.  Do not go back and forth in decision-making and if you catch yourself doing so have the discipline to stop.  When we first start watching and choosing our thoughts the easiest thing to do is to distract ourselves as a way of choosing another thought.  When your upset about the topic and you can’t problem solve it then take your mind off the topic all together but make sure you if you are going to distract yourself do it with a healthy outlet like exercise, productive work or an enjoyable book.

If you don’t choose happiness, by default you are choosing sadness or somewhere on the spectrum of sadness, including fear, anger, frustration, irritation, desperation, and on the extreme end, depression.  Yes, depression is a choice that if chosen enough times creates a biochemical reaction in the brain that gets hardwired and starts becoming second nature.  The good news is if you can choose depression you can also choose to get out of depression.

If the depression is due to circumstance, for example a breakup, loss of a job or death of a loved one, watch your thoughts carefully as you process and integrate the new circumstance.  Feel your feelings, think your thoughts but do not get stuck on thoughts that drag you down.

If the depression was a slow process and somehow you find that you went from child-like happiness to adult depression it can be a slow process to get out of depression once you choose to do such.  For once the goal is set, every choice after that either takes you towards your goal or away from your goal. So maybe 10,000 good choices have to be made to get you out of your depression and that will be a lot of work, a lot of self-love, but it can be done.  The progress may be slow at times but you have to have the expectation, the belief in yourself, that you can do it. That mindset will make all the difference.  Know that it is a journey with ups and downs but if you check in with yourself once every 3-4 weeks and you see progress in how you are feeling then stay on the path, keep doing the work, making good choices on what you think, eat, work and how spend your free time. Let go of the bad choices and keep the good choices firm. If you check in with yourself and you do not see progress then figure out what things need to change and start making changes.  One change at a time, to not feel overwhelmed, and start with the change that will be easiest for you to make.

Another key to learning happiness is to have the discipline not to give in to instant gratification, those things that make you happy in the moment but that you later regret.  Happiness is something to be created for the long haul so you have to have enough discipline to see the big picture and choose not to give in to your every whim.

One has to have the wisdom to choose for the greater good, to choose what is best for the long haul.  You have to have a goal in sight and know what choice is going to get you there.  If you think losing 30 pounds will make you happier because you will be able to walk up a flight of stairs without getting out of breath, take less blood pressure medication and fit back into your favorite jeans then you have to have the knowledge that eating that donut that your coworker brought into work is not actually going to make you happy.  You are living an illusion if your goal is to lose weight and you choose to eat that donut.  Yet how many of us sabotage ourselves? How often do we set a goal and end up making choices that don’t get us anywhere other than 5 steps forward just to later make choices to take 5 steps back and end up in the same place. During these times of self-sabotage take time to be introspective and look at your thoughts and debug your brain to find which thoughts are not serving your goal.  It could be a thought of, “I’m working really hard and deserve that donut, “ or “I ate poorly this morning so today is ruined so I might as well enjoy eating the donut”.  No matter how we justify it, it will not make us truly happy. In fact we will feel guilt, remorse, maybe even an upset stomach or a headache from too much unhealthy fat and sugar.

There are subconscious reasons for self-sabotage and they are due to a lack of self-love in forms of lack of self-worth and feeling disloyal to our friends and family if we are happier. In order to reach any goal one has to feel worthy of it.  So watch your thoughts for negative self-talk and ask yourself where that thought came from.  Is the thought something you truly believe or is it the voice of a parent, teacher, or friend?  We are programed with thoughts all the time so take the time to deprogram your thinking when the thought does not serve you by choosing a thought to replace it.  Maybe the thought used to serve a purpose but if it is now holding you back from happiness then it is of no use. For example, you have a goal of making more money but you have a thought that creeps up every now and then that rich people are selfish.  But is it really true?  No. Could you replace the thought with another thought? Absolutely.

Another way we self-sabotage is by thinking if we reach our goal we are being disloyal to our friends and family.  Let’s say you do start making more money and your fear is that your friends or family will be jealous and so that type of thinking actually keeps you from making the money.  If they really do become jealous that is not your fault and shows that there is growth from them to do which is something you are not responsible for. You need to first and foremost be loyal to yourself.

Loyalty to self, self-worth, self-love are all attributes that need to be cultivated for they will bring happiness.  In other words you do have a relationship with yourself and that relationship, just like any other, needs to be worked on with love and compassion.  A daily spiritual practice of meditation, journaling or reading can help you spend time with yourself.  During this time be introspective to figure out what thoughts are holding you back.  It is best to spend this time alone in the morning so you have more inner strength to make good choices throughout the day, bringing you closer to what you really want, bringing you closer to happiness.

Babies are naturally happy and we should be too but something happens down the line of life where happiness feels more like a luxury than a natural state of being. I challenge you now to work towards moving back towards your natural state.  I challenge you to choose happiness. Choosing happiness leads us to feelings of joy, love, bliss, peace, patience, and satisfaction. If you feel that any one of these feelings is lacking in your life take the advice in this article to heart and learn to choose happiness.

How to Heal Using Breath


After talking for years to patients about the importance of breathing using the diaphragm and showing them how to do it in order to get more oxygen into the body and decrease stress and tension in shoulder muscles that is as far as I went. It wasn't until recently that I looked into different breathing techniques to use as a tool during times of stress. My assistant was the one who suggested Coherent Breathing. After reading "The Healing Power of the Breath" by Richard Brown and Patricia Gerbarg and using their instructional CD of ten breathing practices I now know what a difference concentrating on your breathing can do to help one feel better.

Coherent Breathing is about training the body to do 5 breaths per minute. That would be 12 seconds for every breath, 6 seconds inhale, 6 seconds exhale. Depending on who we are, we breath too much when stressed or we actually hold our breath, taking deep sighs at times. So Coherent Breathing is a good technique to use to help us regulate it. The beginning steps of Coherent Breathing are:

1)Breathe through your nose with your eyes closed.
2) Taking your time count slowly and silently in your mind as you breathe in...two...as you breathe out...two...repeat this for 2 breaths.
3) Taking your time count slowly as you breathe in...two...three...as you breathe out...two...three...repeat this for 3 breaths.
4) Taking your time count slowly as you breathe in...two...three..four...as you breathe out...two...three..four...repeat this for 4 breaths.
5) Taking your time count slowly as you breathe in...two...three..four...five...as you breathe out...two...three..four...five...repeat this for 5 breaths.
6) Taking your time count slowly as you breathe in...two...three..four...five...six...as you breathe out...two...three..four...five...six...repeat this for 5 minutes.

When you start with Coherent Breathing it is best to find a quiet space and a comfortable place to sit. Start with 5-10 minutes and work your way up to 30 minutes once or twice a day. Most people feel benefits right away. People notice that their mind feels calmer, less filled with chatter and their bodies feel more relaxed. It can be done right before bed while lying down, just make sure you don't fall asleep! Once you feel comfortable with 5 breaths a minute you no longer have to do the beginning steps.

Besides adding it to your daily routine Coherent Breathing can be used during times of anxiety, right in the moment, if you have practiced it long enough or when having trouble sleeping. You can also do it with your eyes open when taking a walk. There is wonderful Coherent Breathing music you can download that chimes every time you should inhale or exhale.

Sometimes there can be problems when first starting to learn Coherent Breathing such as running out of breath, practicing with your nose stuffed up or if five breaths feels too fast. Information on how to overcome those problems and much more can be found in the book "The Healing Power of the Breath" which I do have a copy at my office for borrowing so just let me know! 

America's #1 Addiction

The concept of a sweet tooth takes on a different meaning when we realize it's not just a matter of liking something sweet after dinner, but sugar in our coffee and an afternoon treat as well. Without the constant sugar boost we feel deprived. Sugar can be a drug of choice, and constantly grazing on even so-called healthy hidden-sugar foods can train a body to demand it constantly. Here's the hopeful news: sugar addiction is not your fault.

“Being addicted to sugar and flour is not an emotional eating disorder,” says Dr. Mark Hyman, author of The Blood Sugar Solution 10-Day Detox Diet. “It’s a biological disorder, driven by hormones and neurotransmitters that fuel sugar and carb cravings — leading to uncontrolled overeating. It’s the reason nearly 70 percent of Americans and 40 percent of kids are overweight.”

Studies confirm a food addict’s brain operates similarly to a drug addict when they think about eating sugary, fatty foods. As these and other studies emerge and prominent experts speak out, sugar addiction has become a legitimate, concerning focus as sugar consumption, particularly as high-fructose corn syrup (HFCS), escalates.

“Animal studies have shown that refined sugar is more addictive than cocaine, heroin or morphine,” says Dr. Pamela Peeke, author of The Hunger Fix. “An animal will choose an Oreo over morphine. Why? This cookie has the perfect combination of sugar and fat to hijack the brain's reward center.”

It’s not just the immediate gratification that creates damage. Sugar addiction also sets the stage for future hunger, cravings, and food intolerances. Unfortunately once you are hooked on sugar hormonal havoc ensues. High blood sugar elevates insulin, which blocks your satiety hormone leptin. High levels of cortisol, your stress hormone, increase your urge for comfort foods. High cortisol during sleep increases ghrelin, your hunger hormone, so you’re more likely to ask for a stale donut the next morning with your caffeine fix.

The good news is with the right strategies, you can crush your sugar addiction in just weeks. In my office I help patients identify the so-called healthy foods that could also feed that addiction. Bottled drinks, vinaigrette dressings, and glazed meats are among the many “sneaky sugars” that add up. Going cold turkey isn’t the answer in my office. Instead, I want you to gradually taper off sugar so you never feel deprived or struggle with withdrawal. It helps if things from your diet are replaced with healthy alternatives so you don't feel so deprived.

You’ll really shift from sugar burner to fat burner when the weight falls off and you reset your body and taste buds. You can break permanently your sugar addiction in just weeks, without feeling deprived, hungry, or struggling with miserable withdrawal. Simply transition to low-sugar impact foods and before you know it, you’ll be a 24/7 fat-burning machine!



142 Reasons Not to Eat SUGAR!

Click here to read more

Emotional Freedom Technique

I have blogged about balancing the body's energy centers, also known as chakras, to help with both emotional and physical ailments. This week I want to write about another technique used to balance patients' physical and emotional energy. Emotional Freedom Technique (EFT), also known as tapping, uses acupuncture points, that when tapped can help people release emotional and physical stress in the body. By applying pressure to the acupuncture points, EFT works on the meridians of the body to release emotional energy and because emotional stress can impede the natural healing of the body, once blocked energy is released, physical issues, chronic pain, or diagnosed conditions can get better.

EFT started in the 1990s by Gary Craig. To watch a video of him explaining it.

EFT can be explained in these simple steps
1. Identify the Issue:
Make a mental note of what is bothering you. This becomes the target at which you "aim" the EFT Tapping Basic Recipe. Examples might be: Sore shoulder, my father embarrassing me at my age 8 birthday party or doing well on a test. Be sure you are only targeting one issue at a time. As you will learn later, trying to combine issues in the process will compromise your results.
2. Test the Initial Intensity:

Here you establish a before level of the issue's intensity by assigning a number to it on a 0-10 scale where 10 is the worst the issue has ever been and 0 is no problem whatsoever. This serves as a benchmark so we can compare our progress after each round of The EFT Tapping Basic Recipe. If, for example, we start at an 8 and eventually reach a 4, then we know we have achieved a 50% improvement.

For emotional issues, you can recreate the memories in your mind and assess their discomforts.
For physical ailments you can simply assess the existing pain or discomfort.
For performance issues you can attempt the desired performance level and measure how close you come to it.

3. The Setup:

The Setup is a process we use to start each round of Tapping. By designing a simple phrase and saying it while continuously Tapping a point that is located at the center of the fleshy part of the outside of your hand (either hand) between the top of the wrist and the base of the baby finger. In this way you let your system know what you’re trying to address.

When designing this phrase there are two goals to achieve:

1) acknowledge the problem
2) accept yourself in spite of it

We do this by saying:

“Even though I have this _______________, I deeply and completely love and accept myself”.

The blank above represents the problem you want to address, so you can just insert things like:

This headache:
“Even though I have this headache, I deeply and completely love and accept myself.”

This fear of heights
“Even though I have this fear of heights, I deeply and completely love and accept myself.”

             

4. The Sequence:

This is the workhorse part of The EFT Tapping Basic Recipe that stimulates/balances the body's energy pathways. To perform it, you tap each of the points below while saying a Reminder Phrase that keeps your system tuned into the issue. I list the points below followed by a description of the Reminder Phrase:

Top of the Head (TOH)
Beginning of the Eyebrow (EB)
Side of the Eye (SE)
Under the Eye (UE)
Under the Nose (UN)
Chin Point (CH)
Beginning of the Collarbone (CB)
Under the Arm (UA)

The Reminder Phrase is quite simple as you need only identify the issue with some brief wording. Depending on your issue, you might say the following at each tapping point....

"This headache",
"My father embarrassed me",
"This difficulty in singing that high note."

5. Test the Intensity Again:

Finally, you establish an "after" level of the issue's intensity by assigning a number to it on a 0-10 scale. You compare this with the before level to see how much progress you have made. If you are not down to zero then repeat the process until you either achieve zero or plateau at some level.

Sometimes we are highly aware of what is bothering us and so figuring out what phrase to tap is easy but at other times it can be difficult. Since I believe this is a strong tool to help heal I have seen where a patient picks the wrong phrase of words to tap and so EFT actually has a negative impact on the patient. So to help prevent this I muscle test the chakras first and then depending on the chakra that is weak find a positive affirmation that makes the weak chakra change to strong. Then while tapping the patient is to say that affirmation at every point to help reset the chakra energy. Patient repeated report feeling lighter, breathing easier and physical relief after tapping this way.


Stop a Cold Before it Starts

You've been there. Adults average 2-4 colds a year that last about 7 days. So don't let your sniffle or slight cough turn into something big that lasts a week. My favorite things to take when starting to feel under the weather are Immuplex and Antronex by Standard Process. Every medicine cabinet should have one. If your medicine cabinet doesn't have them start with these steps until your next appointment:

1. Pop zinc. Research shows taking zinc within a day of your first symptoms can reduce both their severity and duration. Taking a zinc supplement regularly can help, too.




2. Then destress. When you’re under stress, your immune system ends up under-reacting to viral and bacterial infections. Stress goes up, immune system goes down. Use lavender essential oil. Rub on wrists or tension headache, bottom of feet when going to bed or even a few drops in your bubble bath.

3. Increase your water intake. Water helps flush out whatever little thing you are fighting so it doesn't become a big thing.

4. Swish. Evidence shows oil pulling helps clean the lymphatic system which helps boost the immune system.

5. Pop a probiotic. In a recent study, probiotic supplements shortened the duration of a cold from 6 days to 4, made symptoms a third less severe, and halved the number of days subjects stayed home.



6. Try an herbal remedy. It wasn't until recently I started using echinacea in the office. I had written it off as most of us had as being ineffective but when I understood that there were different types of echinacea and which one to use I couldn't believe the results patients were getting.

7. Hop on the D train. It seems like no coincidence that colds hit hardest when the sun is lowest. Add vitamin D during cold season to reduce risk and speed recovery.

8. Pause your workout. Regular moderate exercise is best for warding off bugs, research shows. But once you’ve caught a cold, take a rest. You just need to listen to your body. Don’t try to push through it.

9. Get garlic breath. Used as a home remedy for its supposed antimicrobial and antiviral superpowers, garlic hasn’t been formally studied much. However, some evidence shows it may ward off colds. Eat it raw if you can otherwise rush a clove with dinner.


10. Head to bed. Since sleep boosts immune function, that “pre-cold” may be a good indicator that you haven’t been getting enough lately. A study in the Archives of Internal Medicine found that people who slept less than 7 hours a night were three times more susceptible to colds than those who slept 8 or more hours per night.

Best Healing Oil for Each Chakra!

After lots of testing and smelling and testing and smelling some more I have finally come up with the best oils for each chakra! It's been months on end of working with the oils and chakras and trying out all sorts of oils to narrow it down and then just choose one oil for each chakra.

Starting with the Root Chakra (red)
BALANCE
Balance is a blend of oils made from spruce, rosewood, blue tansy, frankincense and coconut oil. It helps promote relaxation, soothe sore muscles and joints and evoke a sense of balance and tranquility. It's good to rub on the bottom of our feet before we even get out of bed in the morning to start the day out feeling balanced.When feeling anxious, it's good to apply to neck or wrists.

Sacral Chakra (orange)
DEEP BLUE
Wintergreen, Camphor, Peppermint, Blue Tansy, German Chamomile, Helichrysum, and Osmanthus found in Deep Blue oil are a powerful ally when suffering from the occasional achy muscles. Also good for headaches, joint pain, pre or post workout and anywhere where there is inflammation in the body. And that's what the sacral chakra is concerned with, taking care of the body. And when the sacral chakra is blocked muscle spasms do occur, So wherever there is an ache put deep blue on it. You can dilute it in coconut oil or it comes in a muscle rub too!

Solar Plexus Chakra (yellow)
LEMON
Solar plexus chakra is about digestion and the lemon oil helps cleans the body and aid in digestion. It's perfect to have on you and add to your water! It helps purify the air so add it in your diffuser. It also helps the lungs and promote a positive mood and increase brain function. These aren't just any lemons but they are sourced from Italy, where lemons grow the best!

Heart Chakra (green)
ELEVATION

Also known as the 'Joyful Blend', contains Lavandin Flower, Lavender Flower, Hawaiian Sandalwood, Tangerine Peel, Melissa Flower, Ylang Ylang Flower, Elemi Resin, Osmanthus Flower, and Lemon Myrtle Leaf essential oils. It is excellent when you feel you need emotional support. But it is also great for post-partum depression. Add a few drops in your bath after a stressful day to elevate your mood and of course, rub it on your heart when in times of grief or sorrow. This is my favorite oil to wear as a perfume, just dab on the wrists and you are good to go!

Throat Chakra (Blue)
BERGAMOT

Besides adding a drop into regular tea to make into Earl Grey tea this citrus oil has a great way of uplifting while calming. So it is great for those of us who are anxious and depressed at the same time. I know it sounds like an oxymoron but it's true! Anxiety and depression can go hand in hand. I love using it for headaches. Put it right on the head ache spot and massage in. It is also known to help cleanse the skin so it's great for acne, rosacea or the like. I was surprised it started testing well for the throat chakra but I think it helps so well with our anxiety and depression which can be due to an ineffective throat chakra that's why it works so well!

Third Eye Chakra (Indigo)
LAVENDER
If it's one oil that does it all it's lavender and that's why you see it in so many of the essential oil blends. It's good for

Physical uses:
Stress & Anxiety
Agitation
Exhaustion
Mood Swings
Jet Lag
Hyperactivity
Grief
Depression (including Postpartum)
Concentration

Spiritual Uses:

Inner Peace
Purification
Meditation
Protection
Dispel Negative Energies
Lift the Spirits
Mental Clarity
Intuition

Crown Chakra (Violet or White)
SERENITY
Of course this blend has lavender in it for all the spiritual uses but it also has Marjoram, Roman Chamomile, and Ylang Ylang with the warming aromas of Hawaiian Sandalwood and Vanilla Bean to really help one have a restful night sleep. Great to rub on bottom of feet right before bed. Calms one down and is more intense than lavender by itself that's why it's good right before bed or meditation!

For more about the oils, click here!