Natural Awakenings Boston October 2020

E E HEALTHY LIVING FR

HEALTHY

PLANET

CALM DOWN

NATURAL WAYS TO RELIEVE STRESS

WISHFUL RECYCLING

What Not to Put in the Bin RETHINKING

BREAKFAST

NATURAL SOLUTIONS

FOR HIP & KNEE PAIN

October 2020 | Boston | NaturalAwakeningsBoston.com

DEPARTMENTS 7 news briefs 10 action alert 11 global briefs 12 health briefs 13 eco tip 20 healing ways 22 conscious eating 24 green living 26 plant medicine 28 classifieds 29 resource guide

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Natural Awakenings | Boston | October 2020 issue

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14

STRONG AND SUPPLE JOINTS

14 RESPONDING TO STRESS

How to Keep Hips and Knees Happy

A Whole-Body Natural Approach for Support

17 CALM DOWN

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22 A BETTER BREAKFAST

Healthy Tips and Recipes to Start the Day

Taming the Flames of Stress-Related Illness

24 WISHFUL RECYCLING What Not to Put in the Bin

27 START LOW AND GO SLOW

Treating Anxiety with Cannabis

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publisher’s blog Although Natural Awakenings typically steers away from political activity aside from the occasional Action Alert, the 2020 Election has sparked a deep compulsion within me to speak up regarding this unprecedented event with regard to voting rights and our obligation as Americans to execute on those rights.

According to events chronicled on History.com, an evening known as The Night of Terror, November 14, 1917, was a night of torture for 33 women who had been arrested for picketing outside the White House in the quest for voting rights. Subjected to being shackled to the ceiling of the cell they were confined, forced to stand through the night, food infested with worms, filthy water, dirty bedding and force-feeding after hunger strikes; the women were steadfast and unwavering in their commitment to voting freedom for women.

During the time of the Women’s Suffrage Movement, women protesters, heckled politicians, broke windows and lit fires in the effort to bring awareness and initiate change across America. While 100 years have passed since the ratification of the 19th Amendment, women still do not have equal rights in the United States of America. There is much work still to be done, not only for women’s rights but for all Americans.

I believe that voting for officials that align with our individual conscience is the most precious right we have in this country. My hope is that, regardless of political party or affiliation, everyone of legal age exercises that right on or before November 3.

In the meantime, we’ve got lots of ways to help you find calm amid the seemingly endless unrest we are experiencing collectively. In “Responding to Stress: A Whole-Body Natural Approach for Support,” Integrative and Functional Dietitian, Tamara Luck, shares four natural ways to support an appropriate stress response.

Our feature story from author, Marlaina Donato, “Calm Down: Taming the Flames of Stress-Related Illness,” offers tips on working with—rather than against—the body’s nervous system by employing lifestyle changes, releasing trauma and considering options such as a nourishing diet, safe herbal options and gentle energy modalities to help break a vicious cycle.

For those interested in a natural medicinal approach to anxiety, author Matthew Herrold offers, “Start Low and Go Slow: Treating Anxiety with Cannabis.”

Encouraging readers to consult with medical professionals certified in endocannabinoid medicine, Herrold provides an easy-to-understand strategy for navigating the complicated world of cannabis medicine.

With wishes for peace through self-care for all.

Peace,

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news briefs

NOVEMBER

THE DIABETES CHALLENGE ISSUE

Coming Next Month

Skin Care Boston Veg Food Fest Goes Virtual

The 25th Boston Veg Food Fest will be livestreamed for free between 10 a.m. and 1 p.m., October 24, on the BVS website, at BostonVeg.org and BVS Facebook. The longest-running event of its kind in the country, the usual two-day event will be compacted into a mighty three hours that bring together a roster of the most celebrated experts in the world of plant-based nutrition and sustainable, animal-friendly living for concise, lively sharing of their wisdom.

The event will also present its Virtual Vegan Marketplace to conveniently showcase the latest foods, fashion and lifestyle products that are healthy and kind to ourselves, our planet and the animals. Nonprofit educators will share their work and good deeds that help protect animals and the environment, and curtail climate change.

On-demand viewing of the livestream will be available after the event at BostonVeg.org. The Virtual Vegan Marketplace will be open for the full weekend for customers to order online at festival discounts.

Plus: Personalized Diabetes Strategies

Cost: Free. For more information, visit BostonVeg.org.

Reiki with Kids Workshop and Coloring/Activity Manual

Rickie Meryl Freedman, a full-time reiki master and teacher who has taught ReikiKids for more than 10 years, has published a Reiki Rickie Shares ReikiKids coloring/activity manual that shares the reiki story in kid-friendly language, allowing them to have an interactive learning experience. The manual is a fun way for families to learn about the benefits of reiki and to help kids learn to live with more compassion, kindness and integrity.

This manual makes an effective template available for a fun and easy way to share reiki with children. Certified reiki master teachers can now easily establish classes to help kids learn to manage their energy and prepare them to be examples of positive change in the world. Virtual workshops are available to learn how to use the format and materials. Workshop participants receive their own manual and Baby Fluffy Reiki Puppy (part of the story) prior to the class. Discounted supplies are available for conducting future kids’ classes.

For information about workshops or to order the manual, call 717-599-2299, email Rickie@ReikiByRickie.com or visit ReikiByRickie.com.

Be kind whenever possible.

It is always possible. ~Dalai Lama Be sure to let our advertisers know you found them in

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news briefs Our pharmacy family has grown. Please visit:

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781.862.4480

Special thanks to Dole & Bailey for supporting us with home delivery in their customer orders.

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lef Farms Keeps Front-Line Workers Happy and Healthy

As the COVID-19 pandemic continues, New Hampshire-based lef Farms continues to do its part by providing hard-working front-line healthcare workers across New Hampshire, Massachusetts, New York and New Jersey with more than $250,000 in baby greens in the past six months—a total of 50,000 meals.

“We’ve always seen ourselves as community advocates first and foremost,” says lef Farms founder, Henry Huntington.

“The whole reason we started lef Farms was to reduce our community’s reliance on food sources outside our region by offering healthy local alternatives. Our ability to bring fresh greens to those logging countless hours to fight this pandemic is just another way to keep our community healthy and strong.”

What began in March as a casual conversation about the country’s incredible pandemic relief efforts led to lef taking a more aggressive approach in its own region. lef contacted one of New England’s top grocers, Stop & Shop, joining forces and providing fresh greens directly to dedicated front-line workers.

Through the Stop & Shop’s “Feeding the Frontline” program, lef provided 30,000 servings of fresh baby greens to medical first-responders at Mount Sinai and Long Island Community Hospital, in New York; Pascack Valley Medical Center, in New Jersey; and Boston Medical Center and Children’s Hospital.

Given the success of the Stop & Shop partnership, lef turned its focus closer to home by inviting local New Hampshire food suppliers to join in. Without hesitation, Pete & Gerry’s added their organic eggs to the mix. And, like a series of dominos, other suppliers fell in line, like Contoocook Creamery, that donated fresh milk. Before too long, a small team of farmers were assembled to lift the spirits of healthcare providers and motivate them to continue their good fight.

“While the pandemic continues, we’re proud that our farm and other businesses can work together to give back to those who are giving so much. For them, it’s an outward demonstration of community support. A strong message of hope. And that’s exactly what this country needs,” smiles lef’s Huntington.

lef Farms is a one-acre hydroponic greenhouse growing facility located in Loudon, NH, producing nearly 1.5 million pounds annually of its Crisp, Smooth, Spice and Fusion baby greens for New England. For more information, visit lef-Farms.com.

Wherever the art of medicine is loved, there is also a love of humanity. ~Hippocrates

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news briefs

MASH Vet Welcomes Dr. Dena Long to its Practice

Main Street Animal Services of Hopkinton, or MASH Vet, has welcomed Dr. Dena Long to its practice. Long has a gentle energy surrounding her, and patients seem to immediately Dr. Dena Long warm up to her.

Long grew up in Florida, attended Wesleyan College, in Macon, Georgia and the University of Florida College of Veterinary Medicine, in Gainesville, Florida. After graduating from UF in 1996, she worked as an associate in private practice, owned a practice in New York, mentored other veterinary teams for a national practice, attended the Chi Institute, in Florida, where she studied acupuncture, provided in-home euthanasia and hospice services and was the medical director at a humane society.

Over the years, Long has witnessed the damage done to pets by the overuse of vaccines and pharmaceutical treatments. Her passion is helping pets heal naturally. She is currently available on Tuesdays, 9:30 a.m. to 5 p.m., and Wednesdays, 9:30 a.m. to 7 p.m.

For more information and to schedule an appointment, call 508-435-4077 or visit MASHVet.com. See ad on this page and Resource Guide on page 30.

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news briefs

Acclaimed Documentary Marley on Screens Everywhere

action alert

Take Action for Local Restaurants Now

In honor of what would have been Bob Marley’s 75th birthday, the acclaimed documentary MARLEY can now be seen in virtual and traditional cinemas and features a combination of music concerts, documentary footage and interviews with Bob Marley, Ziggy Marley, Jimmy Cliff, Cedella Marley, Rita Marley, Chris Blackwell and others.

Born into poverty in rural Jamaica, Bob Marley became a prophet for the world’s oppressed, preaching peace, love and understanding with a universal language—song. Now in 2020, the Marley family has rolled out a yearlong MARLEY75 commemorative series of events across all forms of media in celebration of the legendary cultural icon, on what would have been Marley’s 75th birthday. As part of this series of special events, audiences can see in virtual and traditional theaters a special re-release of MARLEY, in which Oscar-winning filmmaker Kevin Macdonald combines previously unheard tracks, unseen footage and intimate interviews to paint a definitive portrait of the legendary artist.

With each ticket purchase, recipients will receive an exclusive Ziggy Marley song download pack. Additionally, all ticket purchases will be entered to win a grand prize package, including a yet-to-be-released Bob Marley photo book, Marley vinyl and select other Marley merchandise.

Protect Our Restaurants is requesting from the Federal Trade Commission (FTC) regulation to assess and manage the predatory practices of food delivery app companies.

Right now, food delivery apps like Grubhub, Uber Eats, Postmates and Doordash are causing huge problems for restaurants and communities. While restaurants grapple with the catastrophic consequences of COVID-19, these Wall Street-funded predatory actors are charging hidden fees, roughly 30 percent of every transaction, manipulating delivery workers and exploiting restaurants, workers and consumers, in some cases driving restaurants out of business.

Increasingly, food delivery apps are opening their own “ghost kitchens” so that they compete with the very restaurants dependent on their services. This is wrong. Food delivery apps are a simple technology that should simply help connect people that want to order from restaurants with restaurant owners and workers that make their food.

The goal of the Protect Our Restaurants movement is to bring together restaurant owners, workers, civil society groups and consumers to persuade policymakers to regulate food delivery apps so they can’t use their market power to exploit restaurants and take money out of our local economies.

There are two ways to get started: • Organize locally: One of the goals is getting local and state governments to cap commission fees charged by delivery apps. An organizing guide, which walks community members through how to organize restaurant owners in their community, is sent to anyone that signs up.

• Sign the letter to the FTC: Another goal is to get the Federal government entity tasked with preventing fraud in the marketplace to act against the false and deceptive actions by these apps.

Upcoming activities include encouraging cities to impose price caps on food delivery app fees, getting involved in corporate mergers among these apps as they happen, acting to protect workers, and pointing out new ways that these corporations act in ways against the interests of local communities.

To learn more and purchase tickets, visit MarleyMovie.com.

To take action, visit ProtectOurRestaurants.com.

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global briefs

Oarweed Odyssey

rafael/AdobeStock.com

Scottish Kelp Provides Clues to Climate Change

The BBC reports that experts from Heriot-Watt University, in Orkney, Scotland, have discovered kelp off the coasts of Scotland, Ireland and France that has survived for 16,000 years since the last ice age. Analyzing the genetic composition of oarweed from 14 areas across the northern Atlantic Ocean, they found three distinct genetic clusters and hope the discovery will show how marine plant life survives extreme changes in climate. Their findings were published in the European Journal of Phycology. Marine ecologist Dr. Andrew Want says that oarweed populations from Kirkwall Bay managed to hang on and survive amid dramatic changes: “As the ice sheets retreated from northern European shorelines at the end of the most recent ice age, oarweed distribution followed and recolonized [in] the higher latitudes of the Atlantic. Kelp plays a critical role in the Atlantic, so it is important to understand what affects its distribution and survival over time and how sensitive it is to change.”

Molecular ecologist Dr. Joao Neiva, from Portugal’s University of Algarve Centre of Marine Sciences, says, “Our study shows how marine organisms adjust to shifting climates by migrating polewards and even across the Atlantic, when conditions are favorable.”

Gas Blasters

Short Circuit

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Electronic Waste is Out of Control

A partnership formed in 2017 between the United Nations International Telecommunication Union, the International Solid Waste Association and other groups to track the accumulation of electronic debris has reported via the publication Global E-Waste Monitor 2020 that a record 53.6 million metric tons of electronics were discarded in 2019 and could likely increase to 74.7 million tons per year by 2030.

E-waste includes battery-powered and plug-in laptop computers, smartphones and televisions. Not only are people using more consumer electronics, they are not doing a good job of recycling them safely. The report found that of the e-waste generated in 2019, only 9.3 million tons, or 17.4 percent, were recycled.

Cadmium and mercury are conspicuous sources of pollution from these devices, as are refrigerant chemicals like chlorofluorocarbons and hydrochlorofluorocarbons that can leach into the environment.

Plastic waste is another concern.

The report states that e-waste contains so many valuable recoverable metals such as iron, copper and gold that it represents a prime opportunity to reclaim these raw materials instead of mining them anew.

Record Methane Emissions Driven

by Agriculture and Fossil Fuels

A worldwide inventory of methane sources reported by researchers online in Environmental Research Letters reveals that atmospheric levels of the heat-trapping greenhouse gas are at an alltime high.

Africa and Asia are seen as major contributors due to increasing agriculture activity.

Increasing fossil fuel use and landfill waste also heighten emissions in China and the United States.

Science News reports that methane “is one of the most important greenhouse gases—arguably the second-most important after CO2,” according to atmospheric scientist Alexander Turner. Methane can trap approximately 30 times as much heat as the same amount of CO2.

Possible solutions include strategies to moderate pollution such as consuming less meat to cut down on emissions from cattle ranches and using aircraft or satellites to find gas pipeline leaks. In 2017, human activities discharged about 364 million metric tons of methane into the atmosphere, compared with 324 million tons per year on average in the early 2000s. About half of the increase was the result of expanding agriculture and landfills, while the rest came from fossil fuels. Emissions from natural sources such as wetlands held steady.

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Improve Exercise and Recovery with Avocados and Beets Tasty and loaded with vitamins and minerals, avocados are a “healthy fat” that can speed recovery after exercise, reports a new Brazilian study. Researchers gave 12 women either 600 milliliters (mL) of avocado pulp or a placebo in capsules. After waiting an hour, the women ran on a treadmill for half an hour, then recovered for an hour. Metabolic tests of heart rate, heart rate variability and skin conductance indicated those taking the avocado pulp recovered faster than those given a placebo. In another new study, 12 Spanish men were able to do more back squats in weight-lift training an hour after drinking 12 mL of beet root juice compared with a placebo, suggesting the nitrate-rich drink improves muscular endurance.

With the gut-brain axis increasingly under scrutiny, two studies provide new evidence of how the microbiome, or gut bacteria, affects mental health. In a review in BMJ Nutrition Prevention & Health of seven high-quality probiotic and prebiotic studies, researchers found that 11 out of 12 probiotics studied produced “measurable reductions in depression.” The major strains studied were Lactobacillus acidophilus, L. casei and Bifidobacterium bifidum. In a second study in the journal Nutrients, 20 male soccer players ages 18 to 21 received either a placebo or a probiotics drink with L. casei for two months. By week four, those drinking the probiotic drink had significantly more relaxed (theta) and attentive (delta) brain waves, suggesting lowered anxiety and enhanced training ability. The probiotics drink also improved cognitive reaction time in the subjects.

Try Cinnamon to Reduce Migraines

Manage Bowel Disease to Reduce Dementia Risk The 3 million Americans dealing with inflammatory bowel disease (IBD), which includes ulcerative colitis and Crohn’s disease, may also suffer twice the risk of dementia, a new study in the journal Gut suggests. Taiwanese researchers tracked 1,740 IBD patients for 16 years and compared their cognitive health to that of 17,420 other adults without IBD. They found that IBD patients had more than three times the rate of all types of dementia—5.5 percent versus 1.5 percent—compared to those without IBD; after removing other factors like age and underlying conditions, they concluded that IBD doubled dementia risk. Of all the dementia types, the risk for Alzheimer’s disease was greatest: those with IBD were six times as likely to develop it than were those without the disease.

Also, people with IBD were diagnosed with dementia seven years earlier, at age 76 rather than 83. The study on the gut-brain axis aligns with others in indicating that chronic inflammation and imbalanced gut bacteria are potential contributors to cognitive decline. “The identification of increased dementia risk and earlier onset among patients with IBD suggest that [they] might benefit from education and increased clinical vigilance,” wrote the study’s authors.

Cinnamon, long known to help blood sugar levels, can diminish migraine attacks, according to a new study in Phytotherapy Research from Iran. Fifty patients with migraines took either three capsules a day of 600 milligrams (about a quarter teaspoon) of cinnamon or a placebo. After two months, those taking cinnamon had significantly reduced severity, frequency and duration of migraine episodes. Most of the world’s cinnamon is Cinnamomum verum, produced in Sri Lanka, also called Ceylon cinnamon. Cassia cinnamon (Cinnamomum iners) is not accepted as a true cinnamon by herbalists.

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Ease Depression and Anxiety with Probiotics

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health briefs

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eco tip

Paperless Shopping

BPA Exposure from Store Receipts

There’s an emerging trend in physical retail stores—the use of email or electronic receipts. One of the principal reasons for this change is that most credit card and U.S. store receipts use thermal paper, which contains bisphenol A (BPA) in a free, unpolymerized form that can be readily rubbed off and ingested orally or absorbed through the skin.

BPA Health Risks

According to the Environmental Working Group, more than 30 years of studies have linked BPA exposure to brain, behavioral, learning and memory impairment; cardiovascular abnormalities; diabetes; obesity; breast and prostate cancer; thyroid and sex hormone disruption; early puberty; changes to egg and sperm development and fertility; and genetic alterations that can be passed on to future generations. Of special concern are pregnant women and children, because BPA appears to disrupt hormone functions integral to growth and development.

Thermal Paper Linked to Higher BPA Levels

Despite health risks, BPA-laden thermal receipts continue to be used widely in the retail industry, exposing us to cumulative levels of the dangerous chemical. Studies have measured it in human blood, urine and breast milk.

Workers that handle hundreds of receipts every day have 30 percent more BPA in their bodies than the average U.S. adult, according to data collected by the Centers for Disease Control and Prevention.

Steps to Reduce BPA Receipt Exposure

Thermal paper contains a powdery layer of BPA and a special dye to create visible impressions when pressure and/or heat is applied. When thermal paper is scratched with a fingernail or coin, a dark line appears. To reduce exposure, follow these precautions:  Do not allow children to handle receipts.  When the option is available, choose email or electronic receipts.  Keep saved receipts in an envelope or zipped plastic bag.  Wash hands after handling receipts, especially before preparing or eating food.  Do not recycle receipts or other thermal papers. Throw them in the trash, as they will contaminate recyclables.  Avoid using alcohol-based hand sanitizers before or after handling thermal receipts, because they increase absorption of BPA through the skin.  Cashiers and other workers that handle receipts all day are advised to wear gloves and wash hands thoroughly and frequently.

Beware of BPA Replacements

Responding to consumer complaints, some manufacturers have replaced BPA with bisphenol S (BPS), expecting it to be more resistant to leaching and therefore less likely to be absorbed by people. However, BPS is detectable in human urine and has similar health risks as BPA.

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Responding to Stress A Whole-Body Natural Approach for Support

by Tamara Luck Stress is one of the most common negative influences on health.

Yet, it is often one of the least discussed factors. When talked about, patients may only receive vague recommendations, such as “reduce your stress.”

Each individual has a different reaction to perceived and physical stressors—work, family, constant notifications from smartphones, over-exercising, not exercising enough, poor sleep, pandemic worries, and so on. However, when these stressors build up or are sustained long term, the impact on one’s health can be long-lasting. For example, elevated cortisol can create an imbalance of thyroid and sex hormones, contribute to cardiovascular diseases and alter immune responses. Lastly, it deprioritizes digestion, possibly contributing to indigestion and suboptimal nutrient status. It is important to remember that these stress hormones play a vital role in the body; however, if in overdrive long term, they can contribute to chronic inflammation and diseases.

Beyond modalities such as mindfulness practices, therapy and meditation, here are four natural ways to support an appropriate stress response.

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PROTEIN Amino acids, the building blocks of protein, are not only necessary for building muscles, they act as the precursors to neurotransmitters, such as serotonin. Protein requirements vary among individuals, depending on activity levels, genetics and gender. As a general guideline, aim for about 0.8 gram of protein per kilogram of body weight. Focus on high-quality protein sources like grass-fed meat, pasture-raised eggs, fish and organic tofu. Digestion should also be examined to ensure absorption of protein. Adequate stomach acid is needed to begin the break down of protein. If struggling with minor indigestion or acid reflux, consider taking apple cider vinegar or supplemental digestive enzymes with meals.

FOOD SENSITIVITIES Food sensitivities are delayed immune responses to proteins in foods. The associated symptoms have a delayed onset and are less severe than food allergies, making them harder to identify. One common food sensitivity that could contribute to nervousness is gluten. To test if gluten is triggering increased

anxiety, consider a complete elimination of gluten for two months. There may be noticeable differences within the elimination phase, or one can reintroduce gluten after two months while monitoring for adverse symptoms.

HERBS Adaptogenic herbs, such as ashwagandha or holy basil (also known as tulsi), are increasing in popularity for their stress modulating effects. They help to support the body’s natural stress response and energy levels. Enjoy them in tea or supplement form.

NUTRIENT STATUS

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Several vitamins and minerals are involved in forming calming neurotransmitters, such as GABA, and excreting excitatory neurotransmitters, such as epinephrine (adrenaline). Important nutrients for these pathways include B vitamins and magnesium. B vitamins are found in animal products and dark leafy greens.

Magnesium is found in nuts and seed and dark leafy greens. It may also be valuable to test these nutrient levels with a doctor to identify if additional supplementation is needed. Due to modern farming practices, foods may not contain the expected levels of nutrients. Impaired digestion or gastrointestinal diseases may also contribute to the need for supplemental nutrients in addition to consuming these foods.

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While stress and anxiety are often only viewed as mental imbalances, there are many biological factors that can contribute to an imbalanced stress response. Luckily, food and herbs may naturally support the body’s stress management systems for immediate relief and the prevention of diseases due to long-term elevated stress.

Tamara Luck, RDN, LDN, is an integrative and functional dietitian in Waltham.

She works to uncover root causes of imbalances in the body and takes an individualized approach to wellness with her one-on-one clients. She is currently accepting new patients at Johnson Compounding and Wellness and virtual appointments can be made at Calendly.com/TamaraLuck. See ad on page 3 and Resource Guide on page 30.

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Calm Down Taming the Flames of Stress-Related Illness

by Marlaina Donato

We are beings of neurochemical and hormonal intricacy, and within this mixed bag of biology lies our magic.

Our human experience is visceral; we cry from sadness and joy, flush from embarrassment, laugh with amusement and exhibit quirky mannerisms when we lie. Whether we see it as a blessing or a curse, we’re hardwired to embody the sacred fire of our emotions.

It also means that stress and our bodies are in perpetual partnership.

“Systematically, the mind and body work together. Grabbing your belly when you hear bad news and saying, ‘I feel sick,’ or having ‘butterflies in your stomach’ are a testament to how everyday stress affects us physically,” says Stephanie Mansour, Chicago fitness expert and host of the national PBS show Step It Up With Steph.

“Stress serves a useful purpose by increasing alertness—the sometimes lifesaving ‘fight-or-flight’ response— but chronic stress leads to elevated stress hormones like cortisol and catecholamines,” says emergency room physician Thomas Krisanda, at Northwest Hospital, in Randallstown, Maryland. “Cortisol can elevate blood glucose and suppress the immune system. Elevated catecholamines raise blood pressure and stress the heart. Over time, this can lead to

hypertension, heart disease, kidney disease, diabetes or strokes.”

According to The American Institute of Stress, 77 percent of people experience the physical backlash of emotional stress in the form of headaches, chronic migraines, fatigue, digestive woes, muscle tension, dizziness and changes in libido. Research published this year in the Journal of the American Heart Association shows that children that experience severe adversity or live with alcoholics or drug addicts are at a 50 percent higher risk for developing cardiovascular disease later in life. Experts agree that this statistic goes beyond poor lifestyle choices, and might point to a biological inability to cope with everyday pressures.

Working with—rather than against—the body’s nervous system by employing lifestyle changes, releasing trauma and considering options like a nourishing diet, safe herbal options and gentle energy modalities can help to break a vicious cycle.

Gut Instincts Studies involving both mice and humans show that beneficial gut microorganisms are altered by emotional stress. The same bacteria responsible for bolstering the body’s fortress of

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immunity also generate neurotransmitters like serotonin, dopamine and norepinephrine. These neurochemicals in the gut’s enteric nervous system control major biological functions that include heart rate, sleep cycles, muscle movement and mood.

While commonly prescribed antibiotics eradicate infectious invaders, they also kill off beneficial bacteria and neurotransmitters, opening the door to depressive disorders. Because approximately 95 percent of the body’s serotonin is produced in the gut, it’s not surprising that overuse of antibiotics has been associated with mental health conditions. British research published in the Journal of Clinical Psychiatry in 2015 documents case-control studies over an 18-year period involving 202,974 patients with depression. The findings show a high risk for anxiety and depression following repeated antibiotic use.

Connecting the dots further, 2018 research published in the Journal of Neuroendocrinology correlates compromised intestinal permeability with a weakened blood-brain barrier and alcohol addiction. Research published in 2014 in the journal PLOS One involving patients with irritable bowel syndrome (IBS) reveals abnormalities in catecholamines, elevated plasma cortisol and hyperactivity of the October 2020

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Everyday Practical Tips From Stephanie Mansour: n Deep breathing and rolling the shoul-

ders forward and back a few times can relieve muscle tension. n Eating

something crunchy like an apple or carrots can lessen feelings of stress. n Meditating for even one minute can

help reduce excessive cortisol in the body. Doing small increments daily rather than over long intervals net better and bigger benefits. n If your mind is racing 24/7 and

breathing techniques don’t work, change your environment. Get up and go to another room in the house. Go outside. If tight on space and can't go outside, turn your body to look in a different direction. Stay in the same spot on the couch and just look at something else. n Don’t

put your body under more stress with demanding, cortisol-fuel-ing workouts; opt for yoga, meditation and Pilates. n When you get your heart rate up (in as

quickly as five minutes of doing cardio), you feel happier.

n Maintain a healthy sleep schedule and

amygdala—the part of the brain that can become stuck on overdrive from trauma and other life stresses.

In a nutshell, negative emotional states can suppress immunity and foster more frequent antibiotic prescriptions and in turn, promote neurological loops of chronic depression and anxiety, and even more compromised immune response.

Functional gastrointestinal disorders like IBS and inflammation-driven Crohn’s disease are often exacerbated by emotional upset and improved with stress management techniques like biofeedback, cognitive behavioral therapy, psychoanalysis, hypnotherapy, meditation and breath work.

One Body, Many Selves Resolving emotional trauma can offer unexpected hope for conditions that elude improvement or scientific understanding. A deeper look into how unrecognized or unreleased emotional pain can contribute to disease might help to solve the riddle of digestive problems, eczema, inflammatory bowel conditions and pain syndromes, including the multi-system agonies of fibromyalgia and chronic fatigue syndrome. It’s a widespread misunderstanding that psychosomatic (mind-body) health conditions are imaginary or the product of mental instability. In actuality, the term psychosomatic simply refers to physical

diseases with no organic origin that are presumed to have unconscious emotional taproots.

“We are made up of different types of energy,” explains LaStacia Ross, a reiki master and sound healer at Eclectic Soul Studio, in Pittsburg, Kansas. “Physical or sensory energy is the energy of the physical body. Our outer energy field is subtle energy which consists of layers and includes thoughts and emotions. I like to think of the subtle energy field as a library containing the records of everything we’ve ever experienced.”

Reiki, a form of non-touch therapy, is now deemed valuable by many respected hospitals, like the Memorial Sloan Kettering Cancer Center, in Manhattan. Springboarding from the philosophy that we are trinities of body, mind and spirit, reiki and other forms of energy medicine aim to encourage the flow of vital life force.

Ross, who also uses sound resonance via tuning forks in her work, has witnessed significant improvement in her clients. “Energy work can help release stored energetic patterns of trauma and stress that no longer serve us,” she says. “Relaxation is an immediate benefit of energy work. People often feel a huge mental weight lifted and report pain relief, sometimes after just one session.” Despite the many gains of energy work, Ross emphasizes individual timing. “On a subconscious

go to bed earlier.

Plant Power for Combatting Stress

From Sarah Kate Benjamin:

Sarah Kate Benjamin’s Personal Favorites:

n Reconnect to the earth in whatever

way you can; go for a walk, cook a meal, smell flowers or just sit outside.

From LaStacia Ross: n As an energy exercise, try what I

call The Fountain of Light: See and feel white light coming up from the earth and into your feet. Feel it move all the way up through your body, out of your head and back down to your feet to start again, like a fountain. Repeat this many times, feeling the vibrant, white light energy flowing through you.

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Passionflower (Passiflora incarnata) soothes restless minds from anxiety and insomnia, and eases menstrual cramps or muscle spasms.

Skullcap (Scutellaria lateriflora) helps to strengthen the brain and revitalize the central nervous system, and helps to calm the mind and relieve nervous stress and headaches.

It is even more beneficial when combined with lavender or chamomile.

Chamomile (Matricaria chamomilla) helps to soothe emotional and muscle tension; relieve stress-related gut symptoms like gas, cramping, irritable bowel syndrome and ulcers; calm heat-related emotional and physical issues such as eczema, anger and frustration; and generally promote a sense of calm. Wonderful in baths, teas and as an herbal garnish.

In addition to Benjamin’s recommendations, other stress-fighting herbs to consider are Ginkgo, panax and Siberian ginseng, fo-ti, rhodiola, reishi mushroom, goji berries, licorice root, lavender, rose, lemon balm, tulsi (holy basil), ashwagandha and mimosa bark.

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level, pain or illness can serve us in some way without us realizing it.

Sometimes we’re not ready to work through our issues or let them go, even if we think we are.”

Investing in Equilibrium Stress-induced psychosomatic illness does not discriminate, and even affects members of the medical field.

A 2009 study published in the Indian Journal of Occupational and Environmental Medicine found that professional burnout in nurses can manifest as back and neck pain, acidity, anger and impaired memory.

Krisanda underscores the importance of self-care in all walks of life.

“If you don’t take care of yourself, you are useless to care for others. Adopt a healthy diet and exercise and make it a routine. We live in a very materialistic society, and I believe this also leads to stress, unhappiness and a sense of being entitled and never being satisfied. Just let go.”

He also stresses the importance of support. “An emergency room is an incredibly hectic, frightening and sometimes violent place. I rely on my colleagues, and we support each other. For me, the most important thing is to realize that I’m not in it alone.”

Krisanda also finds balance by taking a few minutes in a quiet place to collect his thoughts and enjoy a peaceful moment.

Basic, whole foods can help to maintain homeostasis. “Make sure that food is fueling you,” says Mansour. “Cooked vegetables and broths are very soothing. Instead of a juice cleanse or an extreme diet, focus on nourishing, calming foods like soups, lean proteins to stabilize blood sugar levels and healthy fats to support brain function. Reducing alcohol can help improve liver function.”

Sarah Kate Benjamin, a holistic chef and herbalist in Sebastopol, California, finds her own healing rhythms by eating with the seasons and using medicinal plants in inspired, everyday dishes. Co-author of The Kosmic Kitchen Cookbook: Everyday Herbalism and Recipes for Radical Wellness, she sees herbs as life-giving examples of resilience. “Herbs have been here long

before us and have experienced their own form of stressors. Working with nervous system-supportive herbs in my food, beverages or even as tinctures really help me find balance when I’m overwhelmed.”

Some of her allies are oat tops, lemon balm, skullcap, chamomile and passionflower. For Benjamin, everyday choices play a huge role in healing. “Making small lifestyle shifts in your work or home life can really help you move into a more relaxed

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state. I like to think of it as a sort of mantra: ‘Help the herbs help you,’” she says. In a world that is fixated on external validation, little things matter.

“If I give myself permission to do the things that really nourish me, I’ll be the best version of myself. Perhaps most importantly, I will like me, and that matters tremendously.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

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healing ways

Strong and Supple Joints How to Keep Hips and Knees Happy

by Ronica O’Hara Occasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful and walking difficult. Causes can range from over-exercise to injuries, obesity and arthritis as we age. By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to Boston University researchers. Costly joint replacement surgery which carries a high risk of adverse effects is often recommended for advanced cases, but by taking simple, natural preventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.

Ways to Strengthen Hips and Knees

cliffbooth/Pexels.com

Consume foods that nourish bones and connective tissues. For strong bones, eat foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth.

Six prunes a day boosted bone density in women over 70 with osteoporosis, research shows. Foods that support flexible tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges.

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Practice tai chi, qigong or hatha yoga.

The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.

Walk every day. In a four-year Northwestern University study, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Posture helps: Walking straight and tall while extending each leg back as far as it’ll go will “really let your glut muscles work,” advises chiropractor Aaron Rossi, of Marietta, Georgia—an important compensation for the time we sit with knees and hips flexed.

ical practitioners, fitness centers and natural health stores or find online a certified practitioner with at least 500 hours of training.

Try acupuncture. A new meta-study of 39 studies with 20,827 patients concluded that acupuncture effectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupuncturist Daryl Thuroff, at the Yinova Center, in New York City. Find an acupuncturist at nccaom. org/find-a-practitioner-directory.

Consult a chiropractor. People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had substantially less pain, better mobility and fewer grinding and clicking sensations in the knees, reported a study in The Journal of the Canadian Chiropractic Association. In a small study in the Journal of Manip-

ulative and Physiological Therapeutics, four out of five patients with hip arthritis noticed improved symptoms after nine or fewer chiropractic treatments. Many chiropractors offer not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.

Explore injection therapies. Known as regenerative medicine, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue. In a British Medical Bulletin meta-study, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfied with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.

Ronica O’Hara is a Denverbased health writer. Connect at OHaraRonica@gmail.com.

Ways to Lower Pain Levels Consider the right supplements.

Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is essential for bone health, according to the National Institutes of Health; consider taking a supplement if the diet is not adequate. In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosyl-L-methionine (SAMe) and avocado soybean unsaponifiable.

The benefits of bodywork. A massage can loosen up tight muscles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-reducing serotonin. A study at Canada’s McMaster University found that massage works on the cellular level to reduce inflammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu.

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conscious eating

A Better Breakfast Healthy Tips and Recipes to Start the Day

by April Thompson Breakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table.

Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers. “People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.

While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast. Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast. “Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kickstart autophagy, the body’s method of cleaning out damaged cells, according to the neurologist.

A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies. Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and 22

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energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks.

A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds.

Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however.

“Fruits and vegetables are important healthy sources of carbs, essential to

get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for The Journal of Nutrition. “Optimal morning fuel will include a good dose of protein, vitamins and minerals, fiber, antioxidants and some heart-healthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit.

Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed.

Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says.

Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day.

These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

Healthy First Meals photo by lacey baier

To make the cinnamon apples, combine the apples, coconut sugar, cinnamon and nutmeg in a saucepan, and cook over medium heat for 6 to 8 minutes until the apples are softened, but not mushy.

For the oats, combine the oats, milk, chia seeds, vanilla and cinnamon in a mixing bowl.

Caramel Apple Cinnamon Crisp Overnight Oats These oats are a great dessert/breakfast mix that’s delicious, but good for you, too. It’s made clean by cooking the apples using coconut sugar instead of refined white sugar and adding cinnamon and nutmeg for spice. Prep the oats by mixing all the ingredients, then make a date caramel sauce that’s healthier than any caramel sauce you can purchase from the grocery store and so luscious that you’ll fall in love with it.

For the Cinnamon Apples: 2 large Honeycrisp or Pink Lady apples, cored, peeled and diced 2 Tbsp coconut sugar ⅛ tsp cinnamon ⅛ tsp nutmeg For the Oats: 1½ cups rolled oats 1½ cups unsweetened almond milk 2 Tbsp chia seeds 1 tsp vanilla extract ¼ tsp ground cinnamon For the Date Caramel Sauce: 10–12 pitted dried dates ⅛ tsp sea salt ½ cup hot water, divided

To make the date caramel sauce, process the dates and sea salt in a food processor until they are finely chopped. Add the water, 1 tablespoon at a time, to the dates until the mixture becomes smooth and resembles caramel. You may need to scrape down the sides of the food processor.

Spoon half of the oat mixture into the bottom of an 8-ounce jar with a lid or a sealable container, then top with the date sauce and apples. Repeat in a second jar with the remaining ingredients.

Refrigerate the oats overnight or for at least 4 hours. The oats can be enjoyed cold straight from the refrigerator or heated in the microwave for 1 to 2 minutes.

For the salmon cakes: 6 oz can boneless, skinless, wild-caught salmon, drained 1 egg 1 Tbsp quinoa flakes 1 Tbsp fresh chives, chopped 1 tsp capers 1 tsp lemon juice ½ Tbsp coconut oil, for frying 4 radishes with greens Heat oil in a skillet and sauté fennel and parsnips until tender, about 7 minutes.

Remove to serving plate.

Reprinted from Clean-Eating Breakfasts and Lunches Made Simple, by Lacey Baier.

In a mixing bowl, combine salmon, egg, quinoa flakes, chives, capers and lemon juice. Stir to mix until most of the large chunks of salmon are broken down.

Salmon Cakes with Fennel & Parsnips

Heat oil in a frying pan over medium heat, form salmon mixture into 2 patties and cook 4 minutes per side.

For the vegetables: ½ cup fennel, shaved thin (use a mandolin slicer for thinnest slices) ¼ cup parsnips, shaved ½ Tbsp coconut oil Be sure to let our advertisers know you found them in

Place salmon cakes over fennel and parsnips and garnish with radishes. Serve warm.

Provided by David Perlmutter, DrPerlmutter.com.

October 2020

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monticellllo/AdobeStock.com

green living

Wishful Recycling What Not to Put in the Bin

by Yvette C. Hammett For those that have been putting recyclables in a plastic bag and placing it in a curbside bin, it’s likely going straight into a landfill. That bowling ball, those yard clippings and dirty pizza boxes are contaminating the recycling stream and increasing the cost of recycling programs nationwide at a particularly challenging time amidst the COVID-19 pandemic.

The continuing rise in contaminated items is known in the biz as “wishful recycling”. The current crisis is only making it worse. In some places, recycling itself is becoming wishful.

As stores and restaurants struggle to survive, local tax revenues have dropped sharply, forcing municipalities to slash budgets. Many small towns and a few big cities have stopped recycling programs altogether. Others have cut back on what they will accept or substituted drop-off bins for curbside pickup. States are pulling back from encouraging bottle-deposit returns. The plastic masks, gloves and wipes mistakenly tossed into recycle bins are endangering waste workers that must remove them. With the coronavirus shown to cling to plastic for three days, many workers around the country have become ill from such exposure.

Meanwhile, waste is mounting. Consumers are now having groceries delivered, picking them up or ordering them online, adding hundreds of millions more plastic bags and cardboard boxes to the waste stream. The Solid Waste Association of North America estimates that U.S. cities saw a 20 percent average increase in municipal solid waste and recycling collection in March and part of April. And because China stopped accepting 99 percent of the world’s recyclables two years ago, recycling operations are struggling for disposal locations.

“There is the potential for households to generate more waste than they did before, but there is also an opportunity to focus on waste prevention, increase your reuse and recycling efforts, and use food more efficiently,” the U.S. Environmental Protection Agency advises on epa.gov. “Now is a great time to focus on waste prevention where possible, and when recycling, keep the materials as clean and dry as possible.”

To be more conscious about recycling habits, “Instead of, ‘When in doubt, throw it in,’ it should be, ‘When in doubt, throw it out,’” says David Keeling, president of the National Recycling Coalition.

The Washington State nonprofit Sustainable Connections estimates that 25 percent of what goes into recycling containers is not recyclable. “Contamination significantly increases the cost to process recyclables and makes it harder for processors to market their products, creating a huge economic challenge,” according to SustainableConnections.org. “We rely on the private sector to take away our waste, and they need to be able to turn a profit in order to run a viable business.”

Unfortunately, “Across the country and within Florida, we are seeing a growing trend on contamination in recycling,” says Travis Barnes, recycling coordinator of Florida’s Hillsborough County, which includes Tampa. The worst offenders, he says, are people that don’t sufficiently clean out mayonnaise or ketchup containers, as well as put plastic bags in the 24

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recycling bin that can become entangled in multimillion-dollar equipment, bringing the entire sorting process to a halt.

Beth Porter, climate campaigns director for the nonprofit Green America and author of Reduce, Reuse, Reimagine: Sorting Out the Recycling System, says there’s a lot of confusion on what to put in the bin. She points to Michigan, which aims for 30 percent recycling by 2025 and created videos featuring “Recycling Raccoons” that offer instructions on proper sorting. In Washington, D.C., says Porter, “Workers peek in recycling bins and can tag the bin with some specific info telling you not to throw in plastic bags and contaminated stuff,” lowering contamination rates by 30 percent.

“The public demands curbside recycling,” Barnes says. “It is highly ranked as something the public wants,” but people also need to be more aware to make the system more efficient.

Even with the current challenges, environmentalists see recycling as a key strategy for a planet sinking under plastic waste.

“As we navigate this new reality together, consumers whose circumstances allow for it should begin to reshape how they think about plastic pollution,” advises the World Economic Forum website weForum.org.

“It’s a real and present crisis we can stop in its tracks right now­—if we make choices that lead to a cleaner and more sustainable future.”

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammettHull49@gmail.com.

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October 2020

25

PLANT MEDICINE

“The key to consuming cannabis to help control anxiety is in proper serving sizes and also product choice.�

26

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Start Low and Go Slow Treating Anxiety with Cannabis

by Matthew Herrold Cannabis medicine shows promise to help individuals with one of society’s most common health challenges today: anxiety disorders. Anxiety disorders are the most common mental illness in the country. At 19 percent of the population, over 40 million Americans a year suffer from the debilitating disease. This can lead to complications at work, school and in relationships. At work and school, it can mean a loss of productivity and performance level, a health-related cost called presenteeism. Relationships can suffer for a variety of reasons including conflict and aversion.

Cannabis used correctly can offer a safe solution without the side effects observed in traditional psychiatric drug therapies.

Notably, there is a paradoxical relationship with cannabis and anxiety. One commonly reported side effect of cannabis use is anxiety while anxiety is also one of the most common reasons that people say they consume cannabis.

A closer look by experts does suggest the alarm is likely unwarranted. Researchers concluded that anxiety caused by cannabis is dose related. That is to say that too much consumed triggers anxiety while smaller amounts relieve anxiety. Patients and recreational consumers fall into a trap where the assumption is that more is better. When a person experiences some relief, they think that more cannabis will provide more relief. They consume more which can cause a panic attack. The key to consuming cannabis to help control anxiety is in proper serving sizes and also product choice.

Cannabis is recognized as a biphasic medicine. That means there are two phases of therapeutic benefits and potential side effects. Lower serving sizes can provide

benefits and pleasant experiences. Higher doses can trigger the second phase where unwanted side effects start to appear. A simple rule is employed across the spectrum of products: start low and go slow.

When trying to mitigate anxiety symptoms it is much better to feel no effect than to trigger even more intense symptoms.

Among patients and recreational consumers, an evening filled with panic after eating an edible or inhaling a concentrate is a common story. Edibles can take up to two and a half hours for peak effects to set in.

Often unpleasant episodes occur when a person thinks their first serving size is too small after an hour and decides to consume more. Two hours later, they begin a very anxious episode that can last for hours.

With concentrates, a seemingly small amount can provide a large dose of THC that peaks within 15 minutes. It is a fast ride, and it can cause a person to avoid similar products in the future.

Instead, practice discipline. Starting with a very conservative microdose will prevent unpleasant episodes like these. That way, people can take their time, refine the serving size and try new products in search of a best solution.

Even with a proven strategy like “start low and go slow”, the refinement of cannabis consumption may seem rather hard when a person first looks at the countless options available to them. There are few more tricks to help make this easier.

Talk to dispensary agents about anxiety goals. They typically use the products themselves and are listening to feedback on other people’s experiences all day long.

Take a moment to research dispensary reviews online and choose a dispensary that

Be Besure suretotolet letour ouradvertisers advertisersknow knowyou youfound foundthem theminin

has reviews that boast knowledgeable and helpful agents.

Keep a simple journal. This will improve and speed up the process to perfect cannabis consumption for anxiety. It allows a person to record basic product information, serving size and timing and the experience. A journal takes away the need to think hard and remember the details of medicine. Notes are always a good thing when it comes to health practices.

Talk to a medical professional that holds a certificate in endocannabinoid medicine. There are now accredited programs for endocannabinoid medicine, like the courses offered to medical professionals through AJEM University. This will guarantee that a person receives advice based on clinical science from a person that has had the commitment to take coursework on cannabis medicine.

Cannabis medicine brings a powerful promise to improve the most common mental ailment in the U.S. Anxiety disorders can greatly reduce quality of life for its victims and extend to the friends, family and colleagues around them. Cannabis can greatly improve symptoms when it is used appropriately with discipline. Talk to a doctor. Talk to dispensary agents.

Do some research. Start low and go slow.

Keep a journal. Be patient. And always work towards a healthy lifestyle that includes good sleep, hygiene, nutrition, relationships and exercise while using cannabis for managing anxiety.

Matthew Herrold is a certified wellness program coordinator and currently helps to develop the Massachusetts marijuana industry through branding and education. Connect at Matthew.Herrold@gmail.com.

October2020 2020 October

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JOHNSON COMPOUNDING AND WELLNESS

John Walczyk 577 Main St, Waltham, MA 02452 781-893-3870 • Fax: 781-899-1172 John@NaturalCompounder.com NaturalCompounder.com JCW is the only sterile and non-sterile PCABaccredited pharmacy in Massachusetts. In addition to our compounding service, we offer a full range of nutritional supplements, natural products, homeopathic remedies and home health care equipment. See ad on page 3.

Dentist BOSTON DENTAL WELLNESS

Dr. Iveta Iontcheva-Barehmi DMD, MS, D.SC. 1842 Beacon St, Ste 305, Brookline, MA 617-868-1516 BostonDentalWellness.com Dr. Iontcheva-Barehmi is an accomplished dentist and specialist in Periodontics and Implants with a holistic approach to medicine and dentistry. To schedule your comprehensive exam and share the excitement of a healthy smile, call: 617-868-1516. See ad, page 19.

DENTISTRY BY DR. DAVID Amparo M. David, DMD 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

We look beyond our patients’ teeth in order to improve both their smiles and their quality of life. Our practice offers full preventive services: biological, holistic, functional dentistry, ozone therapy, reconstructive dentistry, cosmetic dentistry, periodontics, endodontics, dental sleep medicine, implant dentistry, in addition to TMD (Temporomandibular Joint Disorders) therapy. See ad, page 21.

Frenectomy (Tongue/Lip Tie Release) DENTISTRY BY DR. DAVID Martin Kaplan, DDS 563 Main St, Bolton, MA 978-779-2888 BoltonDental.com

Specializing in pediatric dentistry, Dr. Kaplan uses the latest technology available to diagnose and treat infants as well as children and adults. In 2015, he was instrumental in developing the first-in-the-country “Infant Laser Frenectomy” training class through the continuing education department at Tufts Dental School and is an international leader in the field of dental laser surgery. See ad, page 21.

Functional Dietitian TAMARA LUCK, RDN, LDN

Johnson Compounding & Wellness 781-893-3870 x 104 Tamara@NaturalCompounder.com Tamara Luck, RDN, LDN, is excited to help you along your wellness journey. She uses a whole body and functional nutrition approach to help you reach your goals related to gut health, anti-inflammatory lifestyles, weight loss and optimizing your overall wellness. See ad on page 3.

Integrative Veterinary Medical Care MASH MAIN ST ANIMAL SERVICES OF HOPKINTON Margo Roman, DVM 72 W Main St, Hopkinton, MA 01748 508-435-4077 MASHVet.com

A full-service integrative veterinary clinic offering caring and healthful options and modalities like acupuncture, functional nutrition, homeopathy, chiropractic, herbs, ozone therapy, surgery and dentistry. See ad, page 9.

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Boston | NaturalAwakeningsBoston.com

Intuitive Life Coaching SCOTT DORY CERTIFIED LIFE COACH 954-770-0052 ScottHasHeart@gmail.com ScottDory.com

Intuitive life coaching for career, health and relationships. I use my intuitive skills to identify and remove subconscious blocks.

Attract your dream life with ease.

Mind-Body Medicine BODYMIND REPATTERNING

Alison Shaw APRN, LMT, CEH 109 Massachusetts Ave Lexington, MA 02420 781-646-0686 Alison@BodymindRepatterning.com BodymindRepatterning.com An innovative blend of bodycentered counseling, integrative bodywork and energy medicine to uncover and release bodymind patterns that limit your life and health. See ad, page 15.

Naturopathic Medicine GARY KRACOFF, RPH & NMD

Johnson Compounding and Wellness 781-893-3870 Gary@NaturalCompounder.com Dr. Gary Kracoff provides guidance and in-depth consultative services to find the “why” to what is happening physically and mentally, working with individuals to restore balance in the body.

Specializes in customizing medications to meet individualized needs of patients, and he suggests nutritional supplements, natural products and homeopathic remedies to aid in faster healing and recovery. See ad on page 3.

Reiki

Tantra/Sacred Sexuality

BOSTON REIKI MASTER

SACRED TEMPLE ARTS

34 Lincoln St, Newton Highlands 617-633-3654 BostonReikiMaster.com Are you stressed from the pressure of your job, home life, kids or an illness? Do you want to feel calm and relaxed?

Experience reiki. Certified Reiki Master/Teacher with over 20 years’ experience in energy medicine providing pure Usui Reiki healing/relaxation sessions.

Sacha L. Fossa, Masters Health Arts & Sciences, Certified Sex & Tantric Educator, Licensed Erotic Blueprint Coach, Healing Arts Practitioner 978-309-9399 SacredTempleArts.com Ready to have better sex and love your life more, partnered or not? Holistic, cutting-edge sex, intimacy and relationship coaching, energy and bodywork, for your sexual healing and empowerment. In-person and/or virtual sessions and programs.

See ad, page 15.

BRENNER REIKI HEALING

324 Central St, Newton 02466 617-244-8856 Elise@BrennerReikiHealing.org BrennerReikiHealing.org

Wellness Resources

Providing you with reiki healing sessions, reiki meditation and reiki training to support you in reaching your goals of mind-body-spirit wellness and wholeness.

Spiritual Energy Healing KRISTI BORST, PHD

Healing Resonance Wells, ME 207-216-0473 Phone/Skype worldwide ReleaseItAll.US Inner child healing/reconnection, getting unstuck from trauma/abuse, energy balancing, pain release. Healing Resonance LLC with Kristi Borst spiritual healer/medical-emotional intuitive. Support for healing: mentally, emotionally, spiritually, physically. All ages; private, couples, groups.

BETH GARDNER

Acton Pharmacy Keyes Drug West Concord Pharmacy BGardner@DinnoHealth.com 508-259-7851 Certified lifestyle educator and the director of health and wellness at Acton Pharmacy, Keyes Drug and West Concord Pharmacy. Beth Gardner works one-on-one with patients to help create ways to improve diet and overall health as a means for disease and illness prevention. See ad, page 8.

Yoga CECILE RAYNOR

Certified Alexander Technique Teacher; Certified Thai Yoga Therapist 33A Harvard St, Brookline, MA 02445 617-359-7841 CecileRaynor.com Your yoga can release or create tension depending on the quality of your daily movements. Learn to let your postural mechanism work for you and notice excess body tension ease away on-and-off the mat.

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October 2020

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