HEALTHY YOU

Wellness at Home

STORY MICHELLE JOHNS

MA, LPC-MHSP (TEMP), NCC, 200 HR E-RTY, 500 HR RYT

Many people are spending more time at home these days, working, relaxing, communing with family and friends. Recent research shows 25 to 35 percent of people work from home at least part of the time. Not only have homes become multi- use spaces, they are often shared with a spouse or partner and children. In ancient times a person’s home was considered a sanctuary, a place of protection and peace. With so many in-home distractions and disruptors these days, it may be difficult to consider home a haven of comfort. Following are a few ways to create harmony in a home and make it a place of safety and peace.

DECLUTTER

Clutter often creates sensory overload. Research shows clutter can increase cortisol levels and trigger a fight-or-flight response. To assess your home’s clutter level and its impact on physiology, walk into a room and notice how your body responds to the environment. Take inventory and consider the things in the space that bring you joy or cause you anxiety. Begin removing things that you do not use and those that do not make you happy. If you share your home with others, you may have to compromise or negotiate removing or keeping certain items. Decluttering respectfully and thoughtfully may take some time; work on one room at a time over a period of a week. Reducing and minimizing clutter can create an environment of calmness and bring clarity to your mind. A good rule of thumb is that if you have gone six months without using an object in your home, you might consider discarding it.

LET THE NATURAL LIGHT IN

The harmony of night and day helps regulate hormones including insulin, serotonin and dopamine, as well as circadian rhythm. Research indicates that exposure to natural full-spectrum light from the sun positively impacts both the mind and body. Seasonal depression occurs most often in winter months when the weather is gray and people spend more time indoors. For healthy light exposure, set a goal to take a walk outside every day. Additionally, take steps to bring more natural light into your home. Open the blinds and curtains every morning and let natural light flow inside. Take a moment to acknowledge the natural light and notice whether you experience a shift in your mood. In the evening dim indoor lights and lower the blinds or shades. Note how increasing natural light exposure positively affects your sleep/wake cycle.

MINIMIZE THE INDOOR TOXIC LOAD

A home’s indoor environment may be contaminated by a variety of toxins that cannot be seen or smelled. These toxins are often found in common products including cleaning solutions, cookware, building materials, pesticides, paints and skin-care products. Known as “endocrine disruptors,” these toxins interfere with the body’s ability to make natural hormones.

• Bisphenol A (BPA) — used to make plastics and epoxy resins and found in many plastic products including food storage containers • Dioxins — produced as a byproduct in herbicides • Perchlorate — a byproduct of pharmaceutical industries found in drinking water • Perfluoroalkyl and polyfluoroalkyl substances (PFAS) — used widely in non-stick pans, paper and fabric coatings. • Phthalates — used to make plastics more flexible, they are also found in some food packaging, cosmetics and children’s toys • Phytoestrogens — naturally occurring substances in plants that have hormone-like activity and are common in soy products like tofu or soy milk. • Polybrominated diphenyl ethers (PBDE) — used to make flame retardants for household products such as furniture foam, carpet and rugs. • Triclosan — may be found in some anti-microbial and personal-care products like liquid body wash. • Volatile Organic Compounds (VOCs) – found in acetone, formaldehyde, alcohol, methylene chloride, butanal, and many home cleaning agents

To minimize your exposure to toxins you can do the following:

• Buy glass food-storage containers and plastic containers that are BPA-free. • Limit the use of herbicides. • Filter drinking water. Filtration systems range from countertop to full-home types. • Buy stainless steel or copper cookware. • Buy natural/organic skin-care and cosmetic products. • Use a home air purifier that has a high clean air delivery rate and matches the size of the space in which it is being used.

• Change home air filters on a regular basis.

DECORATE WITH INDOOR PLANTS

Indoor plants can help clean a home’s air and brighten your mood. Thought to be natural air purifiers because they absorb, dilute and filtrate toxins, plants clean the air by taking in carbon dioxide and releasing oxygen. Allow plants to “breathe” by setting them outside on pretty days so they can take in natural outdoor air.

Making your home a sanctuary by decluttering it and adding natural light and plants may improve your physical and mental well-being. Research shows that children and adults in clean homes perform better in school and at work and have more positive experiences in their daily lives.

No content in this article should be used as a substitute for direct medical advice from your doctor or other qualified clinician.

HOME FEATURE

Special Thanks - GCD Interiors gcdinteriors.com Sélavie Photography selaviephoto.com

DESIGN

Special Thanks Amanda Goetze Art & Design goetzeartanddesign.com Ross Group Creative rossgroupcreative.com

EXPERIENCE THIS

Special Thanks Elvis Presley’s Graceland graceland.com

ENTERTAINING

Special Thanks Arden Sanders Events ardensanders.com Dear Wesleyann Photography dearwesleyann.com

WEDDING

Special Thanks - Mary Kate Steele marykatesteele.com

IN THE KITCHEN

Special Thanks - Jim Norton thenortonrecipe.com

HEALTHY YOU

Special Thanks - Michelle Johns mjohns@transformingwellness.com Wellness MD wellnessmd.clinic