NATURAL BEAUTY

Collagen-Infused Beauty

Ponce de Leon’s search for the Fountain of Youth might have gone a lot smoother if he’d known about this important protein.

BY SHERRIE STRAUSFOGEL

Collagen is the most important structural protein in your skin, the “glue” that holds your skin together. In fact, the word collagen comes from the Greek word “kola,” which means “glue.”

Collagen is the most abundant protein throughout the body, and it’s critical to the structure of bones, tendons, and muscles, as well as skin. It’s also found in the cornea of the eyes, blood vessels, gut lining, teeth, and nails.

Unfortunately, our bodies’ natural collagen production starts to decline at about age 25, and decreases even more in women after menopause. Collagen also decreases with smoking, sugar consumption, and exposure to ultraviolet rays. This decrease leads to fi ne lines, wrinkles, and loss of skin elasticity. Which is precisely why you want to incorporate collagen peptides into your skincare regimen.

Peptides, also called polypeptides, are amino acids that make up proteins needed by the skin. They’re also included in many skin care products because the collagen molecule itself is too large to be absorbed by the skin, so applying it topically cannot improve the skin’s collagen production. Collagen peptides, however, can penetrate the outer layer of the skin, where they signal the cells to produce more collagen and help repair damaged skin.

Using a serum or moisturizer that contains collagen peptides can lead to fewer wrinkles, younger- looking skin, and reduced dryness, while collagen itself is known for having great moisturizing benefi ts when applied topically. It forms a protective seal over the skin to improve hydration, which makes it a valuable ingredient and a step closer to the fountain of youth.

Test Your Skin’s Elasticity Pinch the skin on the back of your hand for a few seconds. Does that skin remain tented until it slowly melts back fl at? Or does it snap back right away? This little test gives you a sense of your skin’s elasticity. The faster the snap back—in the medical fi eld they call it “turgor”—the more likely you are to have good skin elasticity.

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❶ Soften fi ne lines and wrinkles with

Cosmesis Skin Care by Life Extension

Collagen Boosting Peptide Serum. A few drops of this peptide-rich formula stimulate collagen production, fi rming and smoothing skin. The peptide palmitoyl tripeptide-5 in particular reduces the appearance of deep wrinkles. Snow algae also helps increase collagen and boosts skin hydration. And hyaluronic acid helps the skin hold moisture and retain its softness.

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❷ Replenish skin with Pacifi ca Vegan Collagen Hydrating Milk Tonic. Collagen protein polypeptide produced through a plant-based fermentation process moisturizes and supports elasticity. Hyaluronic acid retains hydration. Extracts of chamomile, orange, and jasmine fl owers in a gentle, alcohol-free fl oral water leave skin feeling dewy and smelling garden-fresh.

❸ Boost you skin’s hydration and elasticity while defending it against blue-light damage with Andalou Naturals Multi-Correcting Cream. Vegan collagen polypeptide, hyaluronic acid, and fruit stem cells help repair skin elasticity and keep skin moisturized. Ectoin, a natural amino acid derivative, prevents UVA-induced premature photoaging caused by constant exposure to cell phones, computers, and TVs. ❹ Plump deep wrinkles and laughter crinkles with Derma E Advanced

Peptides & Flora-Collagen Eye

Cream. Patented peptides Matrixyl synthe’6 and Argireline help support collagen to improve skin fi rmness and soften fi ne wrinkles. Antioxidants Pycnogenol, green tea, and vitamin E pamper and protect delicate skin.

❺ Boost your collagen from the inside out with Garden of Life Grass Fed Super Beauty in Blueberry Açai flavor. In addition to collagen, this easy-to-mix powder contains clinically studied Holimel French Melon extract, astaxanthin, and vitamin C—ingredients proven to boost your skin’s elasticity and resistance to UVA- and UVB-related skin aging.

THE THREE STAGES OF INFECTION

What you need before, during and after an illness, and why you need di erent fixes for each stage.

BY LISA TURNER

Focusing on infection protection? Your body has different needs during all three stages of sickness—before, during, and after. Here’s how to prevent, treat, and recover from illness: what to eat, how to live, and science-backed supplements for each stage.

BEFORE

Reduce your chances of getting sick with proven preventive measures that boost resilience, reinforce immunity, and protect against pathogens.

What to eat. Avoid sugar, processed foods, and fried foods—studies suggest they impact immune response, spur inflammation, and decrease resistance. Instead, focus on whole, unprocessed foods that are rich in nutrients that support immunity, dampen inflammation, inhibit viral replication, protect against respiratory illness, and reduce the risk of infection. Some of the best:

*CAROTENOIDS—winter squash, pumpkin, sweet potatoes, dark leafy greens * OMEGA-3 FATS—salmon, sardines, tuna, herring * SELENIUM—Brazil nuts, beef, eggs, turkey, cottage cheese * QUERCETIN—apples, onions, green tea, grapes, broccoli * VITAMIN C—red peppers, strawberries, tomatoes, kiwi fruit * BETA GLUCANS—shiitake mushrooms, oats, barley, nutritional yeast

What to do. Start by moving more. Research shows that regular exercise improves immune function, lowers inflammation, and enhances the body’s ability to ward off illness. Just don’t overdo it—excessive or prolonged exercise negatively impacts immunity. Shoot for 30 minutes of moderateintensity activity every day. Regular movement also stabilizes sleep, which is critical for immunity. Studies link sleep deprivation with greater susceptibility to viral infections. And chill out. Chronic stress increases inflammation, suppresses immune response, and makes you more susceptible to illness.

What to take. Add an extra layer of prevention with science-backed supplements that have been shown to support a healthy immune response, inhibit viral replication, and lessen the risk of infection. Seven of the best:

*VITAMIN D * CURCUMIN * ANDROGRAPHIS * N-ACETYLCYSTEINE (NAC) * PELARGONIUM (UMCKALOABO) * PROBIOTICS * ASTRAGALUS

DURING

Despite your best efforts, you find yourself sneezing, coughing, and aching all over. That’s when you need to support your body, soothe symptoms, and speed healing.

What to eat. Hydration is critical, especially if you have a fever. Emphasize water-rich foods with healing compounds to stay super-hydrated. Warm liquids such as tea and soup also break up mucus and open nasal passageways. But avoid coffee and caffeinated beverages—they’re dehydrating and sap your strength. Instead, try these:

*GINGER TEA is rich in antiviral compounds that reduce inflammation

and support respiratory health. Add a sprinkle of cayenne pepper for extra decongestion. * PEPPERMINT TEA contains menthol to calm coughs and break up mucus.

Stir in a spoonful of honey, proven to ease coughing. * CHICKEN SOUP contains ingredients (onions, garlic, carrots) that reduce infl ammation, support immunity, and speed healing. Studies show that it improves the function of cilia— tiny hairlike projections in the nose that block pathogens—and soothes upper respiratory symptoms.

*For vegans, LENTIL or CHICKPEA

SOUP is high in zinc to support immune response, inhibit viral replication, and reduce the length and severity of infection. Add shiitake mushrooms—rich in antiviral and antibacterial compounds that lower infl ammation and enhance recovery—and extra garlic, which has been shown to lessen length and severity of colds and fl u.

What to do. Focus on rest: studies link adequate sleep with better immunity and faster recovery. If you struggle with slumber, try melatonin. Its antioxidant and anti-infl ammatory properties promote healing and can protect against viral infections. And sleep with a humidifi er—warm, moist air soothes scratchy throats, eases congestion, and breaks up mucus. For immediate relief, add a few drops of tea tree, peppermint, or eucalyptus oil to a pot of warm water, drape a towel over your head, and inhale deeply. What to take. Look for safe, natural herbs that have been proven to soothe your symptoms:

*FOR SORE THROAT, look for cough drops or cough syrup made with slippery elm, licorice, and fenugreek. * FOR CONGESTION, an osha tincture or syrup can help break up mucus in the lungs and nasal passages.

Or try teas, syrups, or tinctures made with eucalyptus, hyssop, angelica, elecampane, coltsfoot, mullein, or thyme. * FOR A COUGH, raw, unfi ltered honey is rich in antiviral and antibacterial compounds, and some research suggests that it’s better (and safer) than over-the-counter cough syrups. * FOR A FEVER, don’t overdo it. A mild fever means that your immune system is working to fi ght infection.

Stay hydrated and rest, and instead of acetaminophen, use natural remedies to gently ease fever. Try catnip, white willow bark, lemon balm, yarrow, and echinacea.

AFTER

Don’t rush the healing process. Take it slow, ease back into daily life, nourish your body, and gently enhance your energy. What to eat. After a serious bout of the fl u, your body needs extra nourishment—especially if you’ve had a fever that sapped your appetite. Focus on clean protein to rebuild, plus lots of fruits and vegetables. Emphasize nutrient-dense soups and cooked vegetables, and smoothies made with yogurt for probiotic protection, and berries, chia, and hemp seeds for fi ber and antioxidants. Avoid heavy, fried, spicy, or acidic foods, especially if you’ve had a stomach bug.

What to do. After a serious infection, it can take days—even weeks—to completely recover, so don’t just jump back into your busy routine. Keep hydrating and prioritize sleep. Wait until your symptoms have resolved, then incorporate gentle physical movement, such as yoga, walks, and stretches, into your routine to help ramp your energy up. Work up slowly, and avoid the temptation to push your limits. And don’t forget illness (and isolation) impact mood. Practice deep breathing to regulate emotions and promote positive attitude, and re-engage with your social support system as soon as you’re completely symptom-free.

What to take. Being sick saps energy, so restore your vitality naturally with adaptogens that enhance strength, mitigate stress, reignite your spark, and support your whole body. Some of the best are ashwagandha, rhodiola, ginseng, cordyceps, and maca. And make sure to replenish nutrients you may have missed, especially if illness sapped your appetite. Take a foodbased multivitamin with added antioxidants to keep your system strong and prevent a repeat infection.

Immune-Boosting Butternut, Broccoli, & Turkey Sausage Bake

Serves 6

1 small (1 lb.) butternut squash, peeled, seeded, and cut into ½-inch chunks 1 Tbs. extra virgin olive oil or melted coconut oil, plus more for greasing baking dish Sea salt and black pepper, to taste ½ lb. natural turkey sausage 1 cup chopped broccoli florets ½ cup chopped yellow onion 10 large eggs 2 Tbs. unsweetened almond milk or coconut milk

1. Preheat oven to 375°F. Toss butternut squash with oil on baking sheet, and season with salt and pepper. Roast 25–30 minutes until tender and brown in spots. 2. While squash is baking, cook sausage 3–5 minutes in large skillet over medium-high heat, crumbling with wooden spoon. Add broccoli and onion, and cook, stirring occasionally, about 5 minutes more, until sausage is cooked through and vegetables are just tender. Remove from heat.

3. Grease 8x8-inch baking dish with oil. Arrange roasted squash in bottom of baking dish.

Spread sausage and vegetable mixture evenly over squash. 4. In large bowl, whisk together eggs, milk, and a generous pinch each of salt and pepper. Pour the egg mixture over sausage and vegetables.

Bake 35–40 minutes until pu ed and cooked through. Serve hot.

Per serving: 240 cal; 19g prot; 13g total fat (3.5g sat fat); 11g carb; 340mg chol; 350mg sod; 2g fiber; 3g sugar

7

BEST WELLNESS RESORTS OF 2022

From the East Coast to the West, we’ve rounded up our favorite health-focused hotel properties—and no matter your wellness goals, hobbies, or vacation style, at least one of these picks is bound to resonate with your soul.

BY JILL SCHILDHOUSE

Pre-pandemic, many vacations started with all-you-can-eat buff ets and ended with unlimited drinks and late-night partying—but that trend is changing. “Wellness Tourism” has been gaining popularity for years, with many workers now using vacation time to prioritize their mental, physical, and spiritual health.

Whether you’re looking to experiment with healthy new habits, get a jumpstart on your weight-loss journey, reconnect through a couple’s retreat, schedule some self-care with your girlfriends, or seek solitude on a solo adventure, there’s a wellness resort waiting to deliver on these experiences. Read on to discover our seven favorite U.S. wellness-focused resorts that are sure to reframe your idea of vacations forever.

At Headlands Coastal Lodge & Spa in Pacifi c City, Ore., guests are encouraged to explore the coast on one of the resorts’ complimentary fat tire bicycles.

Best for oceanside solitude:

HEADLANDS COASTAL LODGE & SPA, PACIFIC CITY, ORE.

There’s no place quite like the Oregon Coast, especially during the summer. Immerse yourself in all its glory at Pacific City’s Headlands Coastal Lodge & Spa, where you’ll have a front-row seat to miles of Pacific coastline (every room has a view of the ocean and the Instagrammable Haystack Rock) and countless outdoor activities. Climbing the towering Cape Kiwanda Great Dune, located right next to the property, is a great way to get your heart pumping just as the sun begins to rise.

Explore the coast on a complimentary fat tire bicycle; join the Adventure Team for a clamming, crabbing, or foraging expedition; and get up-close-and-personal with sea creatures in the tide pools—you can borrow pretty much any gear you need, including binoculars, trekking poles, bikes, beach chairs, and firewood for beach bonfires. When you’re ready to relax, head to Tidepools Spa for a massage or facial, a private yoga class, or a soak in the saltwater hot tub. The Meridian Restaurant and Bar offers seasonal menus featuring a catch of the day, and culinary classes such as oyster shucking and mixology. www.headlandslodge.com

Best for girlfriend getaways:

CIVANA WELLNESS RESORT & SPA, CAREFREE, ARIZ.

What better place could there be to rediscover your inner peace than in a town called Carefree? This is where you’ll find Civana Wellness Resort & Spa, which is set among 20 Saguaro- and succulent-studded acres of desert landscape Five-Diamond resort-hotel—feature the brand’s most innovative bathroom amenities, including the Kohler showering experience (with multiple jets), a lighted and jetted bathtub, and sleek fixtures. The Kohler Waters Spa taps into the restorative properties of water with a thundering waterfall in the relaxation area and an impressive menu of water-based services (don’t miss the Cascading Waterfall Massage, featuring warm rain from the brand’s custom Vichy shower). Head to the shores of Wood Lake and visit Destination Kohler’s private Sports Core Health & Racquet Club, Bold Cycle for an indoor cycling class, or Yoga on the Lake for an infrared hot yoga class. Finally, golfers will enjoy championship golf on four top-100 courses designed by Pete Dye, including the famed Whistling Straits and Blackwolf Run. In addition, The Baths of Blackwolf Run, which debuted in summer 2021, continues the water theme with a 10-hole par 3 course of water feature “baths.” www.destinationkohler.com

that instantly helps guests connect to Mother Nature. Choose from over 15 daily classes included with your stay— from journaling and chakra balancing meditation to gratitude circles and gong baths—plus additional-fee offerings such as aerial yoga, equine therapy, arts and crafts, kayaking, mountain biking, standup paddle boarding, and mixology.

There’s no need to pack your schedule, though, so be sure to leave plenty of down time for taking a meditative walk around the labyrinth, booking a Sonoran Sea Facial at The Spa, exploring the healing powers of water in the aqua therapy circuit, lounging at one of two pools, and participating in guided desert hikes. The Seed Café + Market will fuel your mornings and afternoons with delicious and thoughtfully presented plant-forward meals featuring anti-inflammatory and gut-friendly ingredients, while dinners at Terras celebrate farm-to-table produce, sustainable seafood, and grass-fed meat dishes (and, yes, yummy cocktails too). www.civanacarefree.com

Best for spa treatments and golf outings:

DESTINATION KOHLER, KOHLER, WIS.

Does water soothe your soul? Do you rate resorts based on the spa experience? Are you a golf enthusiast? If you answered yes to any of these questions, then Destination Kohler is calling your name. Yes, this is the very same Kohler that’s known for its plumbing products (think: faucets, toilets, bathtubs, and sinks), which is why water is a celebrated resource in all of its offerings.

Rooms at The American Club—the Midwest’s only Forbes Five Star and AAA

Best for serious weight-loss journeys:

HILTON HEAD HEALTH, HILTON HEAD ISLAND, S.C.

For some, a few-day reset is all that’s needed to get back on a path of prioritizing their health. Others, however, benefit from a more comprehensive and longer-term program that addresses and supports all facets of weight loss— and while Hilton Head Health has offerings to accommodate both needs, this property truly excels in the latter. For the past 45 years, H3, as it’s affectionately known, has helped guests achieve healthy and sustainable weight loss through its medically based approach.

The seven-day JumpStart Program addresses mental and emotional barriers to weight loss while immersing guests in fitness training, meal planning classes and cooking demonstrations, and coaching support. For a more comprehensive plan, the four-week LoseWell Program is an immersive experience providing a customized fitness and nutrition strategy, plus access to a personal fitness coach and wellness counselor to help create lasting behavioral changes. There’s an Extended Stay Program available as well. www.hhhealth.com

Best for luxurious, international feels:

GOLDEN DOOR SPA, SAN MARCOS, CALIF.

Upon reaching the actual golden doors of the Golden Door Spa, you’ll immediately be transported to a passport-free slice of Japan that magically resides just outside of San Diego. The property is steeped in Japanese architecture, décor, and traditions—for instance, the grounds feature Japanese-style gardens and a large koi pond, and guests are encouraged to wear a provided kimono, called a yukata, to dinner, after being summoned to their evening meal by the ringing of a 300-year-old bronze bell rehomed from a Buddhist temple.

Your all-inclusive stay comes complete with daily laundry service, twice-a-day housekeeping, a daily in-room massage, personal trainer sessions, more than 40 fitness and mindfulness classes, evening programs and lectures, skincare sessions, personalized meal plans (featuring truly delectable farm-to-table cuisine thanks to five acres of bio-intensive gardens), and an impressive staff-to-guest ratio of 4:1 for the ultimate pampering. Plus, there’s over 600 acres to explore, seven gyms, two swimming pools, two labyrinths, a lighted tennis court, a bathhouse, and 25 miles of private hiking trails. And the best part? One hundred percent of the net profits are pledged to charities that help abused children. www.goldendoor.com

Best for a couple’s retreat:

CASTLE HOT SPRINGS, MORRISTOWN, ARIZ.

Built into a canyon surrounded by the Bradshaw Mountains, Castle Hot Springs is a true desert oasis so far off the beaten path that you and your better half will quickly forget the rest of the world even exists. The property has come a long way since it opened in 1896 as Arizona’s first wellness resort, but its claim to fame remains its natural hot springs—you’ll find three pools of mineral-rich hot water (each progressively warmer) that are perfect for melting your stress away.

Fill your days by relaxing poolside, enjoying spa treatments, or joining a mix of classes including yoga, meditation, archery, paddle board yoga, guided hikes, mixology, and mindfulness crafts. And don’t miss the farm tour, as you’ll get to see first-hand where much of the produce served in your daily meals and cocktails comes from—the chefs and bartenders rely heavily on the acres of fields filled with herbs and veggies and orchards of fruit trees for their creations. Your romantic evening meal consists of a five-course tasting menu, but don’t be shy about asking for a s’mores kit for dessert. This property is a prime location for stargazing, which is why each cabin is outfitted with a telescope and furnished deck (though the best view may be from your private outdoor claw-foot tub). www.castlehotsprings.com

Best for a weekend escape with your pup:

LAKE AUSTIN SPA RESORT, AUSTIN, TEXAS

Only 20 miles from downtown Austin, yet worlds away from big-city life, lies the peaceful Lake Austin Spa Resort. While you could arrive via car, booking a private water taxi provides the most scenic experience and an instant understanding about what makes Lake Austin so special. There’s no need to board your four-legged friend, either, as the Pampered Pets program will keep their tails wagging with a comfy bed, turndown treats, and chef-inspired dog menu.

You’re in the heart of Texas Hill Country, so it’s no wonder there’s an impressively curated wine list to accompany your meals, which can be enjoyed al fresco lakeside, in the Aster Café, or in your room. Spend your days participating in a chef-led cooking class, reading a book in a hammock, wake surfing, hiking, taking a sunset wine cruise, doing yoga, working out, sound bathing with crystal bowls, or trying your hand at Bokken-do Japanese swords. The LakeHouse Spa is a tranquil spot for your choice of more than 100 treatments steeped in Eastern influences, complete with a heated lap pool in the Pool Barn and a second pool with hot tub. www.lakeaustin.com

STRIKE A HEALING CHORI

Soothe your mind, body, and spirit with three simple sound therapy techniques for self-care.

BY MELISSA DIANE SMITH

During most of the first three decades of her life, Danielle Hall was “on-again, off-again sick.” After suffering from hair and tooth enamel loss, migraines, waves of malaise, chronic constipation, and skin issues, she removed gluten from her diet at age 28, and her physical health was restored.

When she later tried a sound bath— a passive experience that involves lying down while feeling vibrations and hearing sounds from gongs, Tibetan bowls, and chimes—Hall experienced even more healing, finally able to release heavy emotions that surrounded her long-undiagnosed gluten sensitivity. The sound therapy literally struck a chord in her body/mind/spirit.

Because of this profound experience, Hall studied to become a sound healing practitioner. In her training, she learned that sound therapy can be the fastest way to relax the nervous system, relieve stress, reduce pain, and process heavy emotions.

Today, nearly 10 years later, Hall’s SoundEmbrace business helps educate the public about sound healing therapy as a noninvasive, complementary tool for empowerment, health, and wellness.

Sound Healing 101

Sound healing is a vast field with many modalities, but it basically comes down to using sound vibrations—from voice or instruments—to tap into something beyond the physical, relaxing the body and the mind, and often helping people release uncomfortable emotions.

Sound healing practitioners can help you determine your most therapeutic sounds, provide regular sound “tuneups,” and guide you on protocols to help various health conditions. But you can also practice sound healing simply and inexpensively on your own.

A key point made at the 2021 Sound Healing Summit hosted by The Shift Network is that we are all unique vibrational beings and all of us can be sound healers who have the ability to experiment with different types of sound therapy to discover which ones resonate with us—if one type of sound doesn’t feel good, we can simply stop it and try others.

The following are three easily doable types of sound healing you can try at no cost in the privacy of your own home.

Humming

Humming is one of the simplest, yet most profound, sounds a person can make. Just take a few deep breaths, then hum up from your mouth through your nose with your lips closed. You can hum for 10 seconds, or hum off and on for five minutes followed by a little silence to ground yourself afterwards. For a different effect, do a quiet hum and press your fingers against your ears to create internal vibration.

In The Humming Effect, Jonathan and Andi Goldman reveal that humming not only helps with stress levels, sleep, and blood pressure, but also increases lymphatic circulation and melatonin production, creates new neural pathways in the brain, and releases feel-good endorphins and nitric oxide, a neurotransmitter fundamental to health and well-being. Research has also shown that humming can improve ventilation in the sinuses, which might reduce your risk of developing sinusitis.

Humming requires no musical ability and is an accessible, portable, self-healing tool you can practice in most places. It also has spiritual roles in many world traditions, such as the Om, Aum, or Hum of Hindu and Tibetan traditions.

Music

For thousands of years, music has been utilized as a vehicle for healing, transformation, connection, and higher spiritual awareness. We also can use it as a “bio hack” to quickly feel better, improve our health, and even help extend our lives, says Grammy winner Barry Goldstein, author of The Secret Language of The Heart.

Music speaks to the heart—not just in an emotional sense, but also in a physical one, because the heart has the ability to adapt to the tempo of music, says Goldstein. That means, for example, that if you’re experiencing anxiety, relaxing music can help you calm down, which in turn induces many health benefits, including improved immunity and better sleep. In fact, Goldstein’s music is used for these purposes in hospitals, hospices, and medical practices.

did you know ...

The terms “sound healing” and “sound therapy” are often used interchangeably. Each term means using sound to relax the body and mind and promote emotional wellness. The term “sound medicine” also can mean the same thing, but it usually is more scientifically or medically oriented.

The terms “sound bath,” “sound meditation,” and “sound bath meditation” also are often used interchangeably. Each term means a type of sound therapy in which you immerse yourself in an environment of sound created by sacred instruments or voice for healing e ects.

To harness the power of music to shift your mood and energy and improve the quality of your life, Goldstein recommends becoming your own DJ and creating a personalized daily music program. Try following this formula to build a daily individualized playlist:

1. Start the day by listening to a song that fosters gratitude. For example, “What a Wonderful World” by Louis Armstrong.

2. At lunchtime, think about what kind of day you’re having and what kind of music would be helpful. Something calming? Something inspirational?

Something joyful that makes you get up from your desk and move to the beat? If it’s the latter, consider taking a 5-minute musical vacation in the middle of the day by listening to ethnic music you enjoy, such as

Greek dancing music or an Irish jig. mind and meditate when they listen to healing sounds.

The most popular instruments used for sound baths are gongs, Tibetan bowls, crystal singing bowls, and chimes. But harps, Native American flutes, drums, or other instruments can be used instead. Remember, it’s all about sounds that resonate with you. In a sound bath session, you typically lie in a reclining position on the floor or a massage table, or you can sit or do yoga poses or stretches while listening to—and feeling—the vibrations of the sounds. A sound bath, also called sound bath meditation, is a way to promote serenity. It’s an easy way to unplug from electronic devices, slow down, and listen to sounds that allow the body to de-stress, relax, and heal. It can last anywhere from 5 minutes to a few hours. Although a live sound bath allows you to better experience the full-body feeling of absorbing the frequencies, listening to a sound bath online can still be therapeutic. Some online sound bath videos use color therapy, nature scenes, meditations, or a rmations that may also be beneficial.

To sample a sound bath in the comfort of your own home, search for “sound bath” or “sound bath meditation” on YouTube, and play a video that appeals to you. Shut your eyes, focus on your breath, and listen. Experiment with other sound baths made with different kinds of instruments to see which ones help you feel your best. For the greatest effect, clear your schedule before and especially after “soaking” in a sound bath to extend the benefits of feeling relaxed, serene, and tranquil.

3. About an hour before bedtime, wind down your day by listening to calming music that helps you relax. Search the internet for music that has a 60–80 beats-per-minute (bpm) tempo. Several of Goldstein’s Ambiology 60-bpm soundtracks for relaxation and sleep are free to listen to on YouTube.

Sound Bath

If you find that you have di culty meditating in silence, you might consider trying a sound bath—an experience where people are “bathed” in sound waves. The sound keeps the mind occupied, so some people find it easier to quiet an overactive, worrying

Why Is a Nutritionist Writing About Sound Healing in a Food Magazine?

As the author of Going Against the Grain and Going Against GMOs, a Better Nutrition columnist since 2007, and a nutritionist who has focused on using food as medicine since 1994, I can easily say that the right nutrition plan is an essential ingredient for promoting vibrant health and wellness. It has served me extremely well in promoting my own health and that of my clients and readers. As one example, eating gluten-free is, without a doubt, the best medicine for people who learn they have gluten sensitivity.

But as powerful as nutrition is, I felt a calling in recent years to try another therapy for myself. As someone who has always loved good music, I found myself drawn to sound healing to help me more easily get through major emotional, mental, and spiritual life challenges. Those challenges included the deep grief I felt after my mother—who was also my best friend—passed away. And the extreme anxiety I experienced transitioning to a new home and a radically di erent chapter in my life during an unpredictable time for all of us because of widespread economic shutdowns and social restrictions.

In my case, I started with a few individualized sound therapy sessions and in-person sound baths from sound healing therapists. However, through trial and error the past two years, I found that the three DIY types of sound therapy mentioned above are so simple and easily accessible—and can be so darn beneficial—that I used them regularly myself and started sharing them with my friends and clients. Those people also experienced positive results and found, as I did, that sound therapy, which some consider food for the soul, can add a new dimension to healing and maintaining wellness.

For More Info about Sound Healing Danielle Hall’s SoundEmbrace

Soundembrace.com

Barry Goldstein Music

Barrygoldsteinmusic.com

Jonathan Goldman’s Healing Sounds

Healingsounds.com