Natural Awakenings Eastern PA / May 2024

Women’s Wellness

HEALTHY LIVING HEALTHY PLANET

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

2024 Editorial Calendar

January | Aging Gracefully

February | Heart-Healthy Lifestyle

March | Food & Nutrition

April | Eco-Travel

August | Finding Your Tribe

September | Emotional Healing

October | Whole Body Alignment

November | Grateful Aging

December | Reconnect & Rejuvenate

Cover image byAntonina Vlasova/ Shutterstock

Web Exclusives

The Heart of Community

Recently, I read that in the 1950s, doctors noticed that the residents of Roseto, Pennsylvania, were not suffering or dying from heart disease though heart disease was rampant in the U.S. This seemed rather odd, and it got their attention.

Roseto was a tightly-knit Italian immigrant community— hard-working and labor intensive. What was protecting its residents? How was this single group of people able to live relatively healthy lives, dying of old age and natural causes to a degree that challenged national, state and local health statistics? Not only that, but Roseto had no suicides, no alcoholism or drug addictions, no welfare or even peptic ulcers. How was this possible? Researchers went looking for answers.

First, they looked at diet thinking that olive oil might be the key but quickly learned that lard was the fat primarily used in their cooking. In fact, 41% of their diet came from fat! The residents also smoked heavily and were obese. Lead Investigator Dr. Stewart Wolf was baffled. He traced relatives’ medical histories back to Italy, and then to the U.S. Still nothing! They expanded their data collection to include nearby towns such as Bangor and Nazareth, Pennsylvania, both European settlements, in the same environment with matching populations, yet found nothing in comparison.

Wolf was at a loss until he started to look at Roseto itself. He found it wasn’t diet, exercise or the water—it was the community that was different. When Wolf and his associate Bruhn walked around the town, they noticed the intimacy of the residents. They visited each other, cooked in their backyards, attended the same church, Our Lady of Mount Carmel. They had established social structures with generations of families living together, respect for grandparents, care for children and more. The researchers observed that it was the foundation of the community itself that created a calming effect on the ethos of the people. The community shielded them from the modern world in some ways; the wealthy were discouraged from flaunting; and those who were unsuccessful were helped by all. Family meals were the norm, and extended family provided a security blanket.

In his efforts to share the research on the power of community and its benefits to health, Wolf was both ahead of his time and a confirmer of ancient wisdom. Community matters. When the spirit is lifted, joy and contentment are possible and overall health is more protected.

This reflects my feelings about the value of Natural Awakenings. Each month our community works together—from readers, advertisers, contributors and staff of the magazine itself—to help foster relationships, to share, educate and help spread awareness, and to promote involvement in our community.

Sometimes going back to basics highlights the wisdom of the simplicity of living. As we move forward, I hope we can all draw closer in community.

With peace, love and laughter,

Giving Back to Mother Earth

Footloose Fitness

Raising Puppies to Be Heroes

Joe Dunne, Publisher

A New Treatment for Chronic Low Back Pain

Stephen Roman, M.D.

Dr. Stephen Roman, M.D., founder of the RegeneSpine, Regenerative Spine and Joint Institute, is now offering a new minimally invasive, non-surgical treatment for low back pain—the Discseel Procedure.

Traditionally, one of the most difficult conditions for physicians to treat in the spine is pain caused by spinal discs. The Discseel Procedure treats most spine pathology because it identifies and treats disc annular tears and fissures, which are the true and underlying cause of most spine issues including disc herniations, bulges, degeneration and radiculopathy.

The Discseel Procedure is used to treat patients with chronic low back pain that desire to avoid surgery, as well as patients that have failed to experience relief from spinal surgery. The focus is to provide the patient with a better quality of life, without surgery.

The Discseel Procedure uses a substance called fibrin to seal tears in the spinal discs, becoming a part of the disc, and then promoting the growth of disc tissue. The physician begins the process by looking for torn discs using x-ray images. If a disc is shown to have a tear, fibrin is injected.

The procedure takes about 30 minutes, and improvement in pain usually begins in one to four months.

Location: Offices in Pennington and Parsippany, NJ, and NYC. For information, call 609-570-6980, email Info@RegeneSpine.com and visit RegeneSpine.com. See ad, back cover.

Next Level Health and Healing

Desiree Bohn is a Certified Integrative Nutrition Health Coach based out of Cherry Hill, New Jersey. She is passionate about helping folks that are frustrated or at rock bottom with their health and have been to several doctors that can no longer help, or that want to heal the all-natural way through food and vitamins, without medication. She will help you feel your best through personalized lifestyle changes that meet unique dietary, emotional and physical goals and needs. Desiree offers food education, what you need to know about food and vitamins, and debunking food myths.

Desiree’s healing programs are based on cleansing the body of toxins, metals and viruses that many people do not realize are the underlying cause of most chronic illness, skin conditions, constipation, fatigue, bi-polar, ADHD, cancer, anxiety, depression, Lyme disease, autoimmune and many more conditions. She offers help with sleep issues by addressing and teaching sleep hygiene and routines. Desiree’s approach to healing has been described as caring, calm, personal and empathetic.

If you want to take your health to the next level or you need healing, reach out to Desiree to get started, where you will complete a nine-page Health History Form, and then have a plan customized to your needs.

Meetings with clients will take place in a local public location (coffee shop, library, etc.) or via Facetime/Zoom call. In-person meetings are preferred.

For more information, Call Desiree at 609-541-1087 or email NextLevelHH@outlook.com. See listing, page 31.

Feeling overwhelmed with busy family life? Sympathetic and nonjudgmental assistance starts with understanding your situation/challenges to create systems and implement changes that will “stick”.

Desiree Bohn

A Rise in Adult Seasonal Allergies

Seasonal allergies are not just a concern for children and can develop or worsen as we age. According to Dr. Gailen Marshall, president of the American College of Allergy, Asthma and Immunology, the prevalence of seasonal allergies among adults has increased, with about a quarter of U.S. adults reporting allergies compared to 19 percent of children.

Allergies occur when the immune system mistakenly identifies harmless substances such as pollen or grass as threats, leading to symptoms like sneezing, runny nose and itchy eyes. Moving to a different region with different pollen seasons can also trigger adult-onset allergies. Societal and environmental shifts such as climate change, globalization and air pollution have contributed to the increased prevalence of allergies among individuals of all ages.

While it is possible for children to outgrow their allergies, it is more challenging for adults to do so. Lifestyle changes, such as spending more time indoors or moving to another region, may help some individuals see improvement in their symptoms. Immunotherapy, which involves gradually exposing the person to small amounts of their allergen, is known to be an effective treatment for allergies regardless of when symptoms start.

Low-Dose Calcium Supplementation in Pregnancy

Hypertensive disorders of pregnancy, which include preeclampsia, complicate 2 to 8 percent of pregnancies and are estimated to cause 45,000 maternal deaths annually worldwide. These disorders are also associated with an increased risk of preterm birth, the leading cause of death among children worldwide.

Calcium supplementation of 1500 to 2000 mg per day, divided into three doses, during pregnancy has been recommended by the World Health Organization (WHO) since 2011 to reduce the risk of preeclampsia in populations with low dietary calcium intake. Previous trials of high-dose calcium supplementation of at least 1000 mg per day reduced the risk of preeclampsia by more than half and the risk of preterm birth by 24 percent. However, only a few countries

Trends in Non-Alcoholic Drinking Habits

A 2023 Gallup Poll found that 62 percent of adults aged 18 to 35 say they drink alcoholic beverages, down from 72 percent two decades ago. The poll noted that young adults also drink less frequently and are less likely to drink to excess. As a result, bars like Happy Accidents, in Albuquerque, New Mexico, are increasing non-alcoholic options to cater to young consumers. The bar offers five mocktails that use ingredients such as matcha, garam masala and capsaicin oils to create complex and flavorful alcohol-free alternatives.

Mingle Mocktails was created by a recovering alcoholic looking for a way to feel included during social outings while choosing not to drink alcohol. Mingle offers flavors such as Key Lime Margarita and Cucumber Melon Mojito that are available in readyto-drink cans, as well as in bottles for more premium mixing. NielsenIQ reports consistent double-digit growth in the nonalcoholic beer, wine and spirits market. The movement toward non-boozy alternatives is praised by experts for its positive impact on health and well-being, including improved sleep, energy, mental clarity, immunity and mood.

have implemented routine high-dose calcium supplementation in pregnancy due to adherence concerns and high cost.

The findings of two independent, randomized trials conducted in India and Tanzania to compare the efficacy of low-dose calcium supplementation (500 mg per day) to high-dose calcium supplementation (1500 mg per day) in reducing the risk of preeclampsia and preterm birth was recently published in The New England Journal of Medicine. In each trial, 11,000 first-time pregnant women were enrolled. The results indicate that low-dose calcium supplementation was as effective as the high-dose in terms of the risk of preeclampsia. The trial in India, but not the one in Tanzania, showed that the low-dose calcium supplement was as effective as the high-dose with respect to preterm birth.

Olga

Kochina 5PH/CanvaPro

Svetlana Parnikova from Getty Images/CanvaPro

Nature Lowers Risk of Osteoporosis

In a study published in Annals of the Rheumatic Diseases, scientists investigated the effects of green spaces on osteoporosis and bone mineral density by analyzing data held in the UK Biobank of almost 400,000 people with an average age of 56, just over half of whom were women. In addition to the participants’ bone mineral density, the researchers calculated annual average exposures to air pollutants, such as nitrogen oxide and particulate matter, based on residential postal codes. Those living closer to green spaces, natural environments and domestic gardens had greater bone mineral density and a five percent lower risk of developing osteoporosis. In addition to air pollution, the scientists noted that psychological stress and physical activity levels appeared to influence the impact of green spaces on osteoporosis risk.

According to the Centers for Disease Control and Prevention, the prevalence of low bone mass, a precursor of osteoporosis in adults 50 and older, is 51.5 percent in women and 33.5 percent in men. Osteoporosis weakens bones; increases the risk of fractures, chronic pain, reduced mobility and disability; and reduces quality of life. It affects nearly 20 percent of women and 4.4 percent of men.

Treating Fibromyalgia with Cognitive Behavioral Therapy

Fibromyalgia is a chronic disorder that causes pain and tenderness throughout the body, fatigue and sleeping difficulties. Scientists do not fully understand what causes it. In a randomized, controlled study published in Arthritis & Rheumatology involving 114 women, researchers found that cognitive behavioral therapy (CBT) was superior to educational materials alone in reducing catastrophic negative thinking associated with fibromyalgia.

CBT is a form of psychological treatment that usually involves efforts to change thinking and behavioral patterns. Strategies include facing fears instead of avoiding them, using role play to prepare for potentially problematic interactions and learning to calm the mind and relax the body.

To measure the participants’ responses to CBT, researchers used various assessment tools alongside functional magnetic resonance imaging (fMRI), which measures the small changes in blood flow that occur with brain activity. The participants that received eight weeks of CBT experienced a reduction on the Pain Catastrophizing Scale, compared to a smaller drop in the group that received only educational materials. Furthermore, fMRI scans indicated changes in brain patterns following CBT, suggesting its effectiveness in addressing catastrophic thoughts. By providing evidence of tangible brain changes, this research can help validate the reality of chronic pain, which is often dismissed as being “all in your head.”

At Green Meadow, we believe that death is no mere end. In our natural, green cemetery, it’s a continuation, part of the great Cycle of Life – of death and rebirth, regeneration and decay – that turns to make all life possible.

To schedule a tour or for more information contact Ed Vogrins: 610-868-4840 | Info@GreenMeadowPA.org 1121 Graham Street • Fountain Hill, PA 18015

Climate Change May Expose Buried Nuclear Waste

During the Cold War, American activities caused radioactive contamination in three countries, and the U.S. Government Accountability Office (GAO) recently issued a report about the status of these sites.

In the Republic of the Marshall Islands (RMI), the U.S. conducted 67 nuclear tests at the Bikini Atoll and Enewetak Atoll between 1946 and 1958. Rising sea levels caused by climate change could mobilize the radioactive contamination, posing risks to fresh water and food sources. According to the GAO, RMI officials (and residents) believe the U.S. Department of Energy is downplaying the current risk to human health posed by climate change-induced disturbances. Improvements in communication and environmental remediation strategies are recommended.

In Greenland (part of the Kingdom of Denmark), the contamination stems from a closed nuclear reactor that powered a U.S. military research base. Radioactive liquid is frozen in ice sheets, which Denmark is monitoring, as there is concern that climate change could release the contamination. While some studies suggest that much of the waste has decayed and will be diluted by melting ice, others highlight the presence of chemical waste such as polychlorinated biphenyls that could pose health risks.

In Spain, two U.S. defense aircraft collided in 1966, spreading radioactive debris on the town of Palomares. The countries worked together to remediate the area after the accident, but some radioactive contamination remains. Both countries signed a 2015 statement of intent to further clean up the site, but they still have not reached a final agreement.

The Lost Continent of Zealandia

According to a recent study published in Tectonics, scientists have completed the mapping of Zealandia, a largely submerged continent located below the Pacific Ocean roughly between New Caledonia and New Zealand. Zealandia covers an area of approximately 1.9 million square miles, nearly half the size of Australia. Only 5 percent of the continent is above water. The continent was first discovered seven years ago, but this study has provided a comprehensive map of its boundaries.

By analyzing rock samples and magnetic maps, researchers were able to gain insights into how Zealandia formed and separated from nearby landmasses. The granite samples collected from the northern portion of Zealandia contained zircon crystals, which hold valuable information about the continent’s geology. Through radiometric dating, scientists determined that these crystals formed around 100 million years ago, coinciding with the breakup of the supercontinent that once contained Zealandia.

Magnetic mapping was also used to provide a broader understanding of Zealandia’s shape and structure. The researchers found that highly magnetic rocks were aligned with fracture zones in the oceanic crust, indicating the stretching of the supercontinent’s crust prior to the breakup. This analysis helped confirm Zealandia’s geological connection to Antarctica and Australia.

Hydrogen Reservoirs

A recent study published in the journal Science reveals the discovery of a large hydrogen gas deposit deep within the Bulqizë chromite mine, in Albania. The findings have sparked optimism among researchers that there may be substantial underground reservoirs of hydrogen capable of meeting global power demands for a low-carbon solution. Hydrogen can be burned without releasing greenhouse gases.

While hydrogen is the most abundant element in the universe, access to it on Earth has been limited, as it tends to escape into the atmosphere. The existence of natural hydrogen seepages has been known for thousands of years, but it was believed that only small amounts of hydrogen could be found underground. This perception has been challenged in recent years, when significant hydrogen gas reservoirs were discovered in Mali, Europe and South America.

The research team believes that the Bulqizë mine holds 5,000 to 50,000 tons of hydrogen—well short of the millions of tons sought by energy-focused prospectors. Nevertheless, this discovery is confirmation that hydrogen gas can be trapped effectively underground. The technological means to efficiently extract and utilize these reservoirs are still in development.

U.S. Corn a Threat to Mexico

Mexico is taking a stand to protect its ancient corn varieties from the potential contamination caused by genetically modified (GM) seeds by phasing out GM corn by 2024. The move has sparked tension with the United States. Nearly 30 percent of all U.S. corn exports went to Mexico between 2018 and 2020. U.S. officials are arguing that the ban violates the countries’ trade agreement and are demanding scientific evidence to support Mexico’s claim. There is concern among American policymakers that the ban on GM corn could lead to further restrictions in the future.

Mexicans assert that GM corn poses risks to human health and threatens their country's agricultural traditions and cultural identity.

Gray Whale Spotted in the Atlantic

The New England Aquarium reported an aerial sighting of a gray whale 30 miles off the coast of Nantucket Island. Gray whales, which lack dorsal fins, have not been seen in the Atlantic Ocean for more than 200 years, having been hunted out of existence. This is the fifth sighting in Atlantic and Mediterranean waters in the last 15 years. Scientists believe that the melting of Arctic ice caused by global warming may be at play.

According to the aquarium, “The Northwest Passage, which connects the Atlantic and Pacific through the Arctic Ocean in Canada, has regularly been ice-free in the summertime in recent years, partly due to rising global temperatures.” Without the sea ice that usually limits the range of gray whales, they can “potentially travel the Passage in the summer, something that wouldn’t have been possible in the previous century.”

Orla O’Brien, an associate research scientist in the aquarium’s Anderson Cabot Center for Ocean Life, said, “These sightings of gray whales in the Atlantic serve as a reminder of how quickly marine species respond to climate change, given the chance.”

Corn originated in Mexico nearly 10,000 years ago, and the country is home to more than 59 unique varieties. These native varietals have evolved to adapt to the local environment, with some being more drought tolerant and pest resistant. GM corn poses the risk of genetic contamination, as pollen from GM crops can cross-pollinate with native varieties, altering their genetic makeup and making them less suited to their specific conditions.

Some experts argue that banning GM corn alone will not be enough to protect native corn, pointing to the decline in small-scale farms as a greater threat. Conservation efforts, they assert, should focus on not only storing seeds in gene banks, but also supporting the vital contributions of traditional farmers.

Tom Fisk from Pexels/CanvaPro

Gerald Corsi from Getty Images Signature/ CanvaPro

The Road to Hormonal Harmony

Finding Balance and Thriving

by Marlaina Donato

Like a well-built home, the human body’s quality of life depends upon a sturdy foundation. A complex, hormonal matrix determines our vitality and impacts major areas of health, including growth and development, stamina, sleep cycles, bone health, blood sugar levels, fertility, weight and mood. Fifty hormones take turns keeping us alive, as well as impacting lesser concerns such as hair and skin quality.

Excessive stress, certain pharmaceutical medications, hormonal contraception, auto-

immune diseases and, in rare instances, tumors can throw the body into metabolic chaos. Supporting these fundamental allies through lifestyle changes that include a nutrient-packed diet, improved gut health, supplementation and medication, when needed, can help us get back on track. Most importantly, prevention is possible with the same approach.

“Hormones are the behind-the-scenes influencers, ensuring your body operates smoothly and adjusting to the ever-changing

demands of your environment and internal states. When this delicate balance is thrown off, the consequences can be widespread, affecting virtually every aspect of your health,” affirms North Carolina-based hormone specialist Deborah Matthew, M.D., author of This Is Not Normal: A Busy Woman's Guide to Symptoms of Hormone Imbalance

Even a slight imbalance of certain hormones—whether a deficiency or an excess—can compromise digestion, raise low-density lipoprotein (“bad” cholesterol),

downgrade sex drive, foster cognitive issues, amp up anxiety and even affect heart rhythm. Lifestyle factors like smoking, poor diet and lack of exercise also play a role in disturbing equilibrium. Matthew explains, “Hormones are chemical messengers that coordinate many functions well beyond the realm of reproductive health. They are produced by your endocrine glands and circulate through your bloodstream, delivering critical instructions to every tissue and organ.”

Oxytocin and Other Key Players

Like orchestra players, hormones work together, but the hormone oxytocin is the conductor. Hormones such as estrogen and testosterone, as well as the neurotransmitters dopamine and serotonin, cannot be produced or used properly without oxytocin. Good gut health also depends on it. “The most powerful hormone in our body, hands down, is oxytocin. It also happens to be an alkalinizing hormone and helps oppose the negative, chronic effects of cortisol, our stress hormone,” says Anna Cabeca, a triple-board-certified OB-GYN and author of The Hormone Fix, Keto-Green 16 and MenuPause. “Oxytocin is what we refer to as the love and bonding hormone. It’s also a longevity hormone—muscle-regenerating, mood-elevating, pain-relieving and immune-boosting. It is vital to have a high level of it if we want to boost and support the other hormones.”

Cabeca recommends boosting oxytocin naturally. “It can be as simple as thinking of something that puts a smile on your face, brings you joy and happiness, makes you laugh or gives you that warm fuzzy feeling inside,” she explains, adding that cultivating a sense of gratitude “will help boost your oxytocin level and reduce your stress hormone cortisol, which, when too high, leads to inflammation and acidity.” Her other goto oxytocin allies are funny movies, being in nature, hugs, intimacy, therapeutic massage and activities with others like yoga classes, hiking or team sports.

The symbiotic relationship between the thyroid and our stress-fighting adrenal glands is also fundamental in systemic harmony. A 2015 study published in European Thyroid Journal revealed that 5 percent of patients with autoimmune thyroid disease also had an underlying primary adrenal insufficiency. An older study published in The Journal of Clinical Endocrinology & Metabolism in 2009 showed that 41 percent of patients with compromised adrenal function also suffered from hypothyroidism.

“In today’s high-stress environment, our cortisol production can become dysregulated. This is often called ‘adrenal fatigue’, although that term is not recognized by the conventional medicine world,” says Matthew. “This cortisol dysregulation often results in profound tiredness, cravings for salt or sugar, reliance on caffeine for energy and difficulty handling stress.” She notes

that despite its widespread occurrence, adrenal compromise slips between the cracks of conventional diagnosis. Recognizing the interconnectedness of bodily systems is vital.

“A holistic approach to thyroid and adrenal health considers the entire spectrum of an individual’s health, lifestyle and emotional well-being,” Matthew says. “Holistic practitioners often employ comprehensive testing to uncover subtle imbalances, utilize natural supplements like adaptogenic herbs to support function and recommend dietary and lifestyle changes that address underlying causes of thyroid and adrenal symptoms.”

Fertility Factors

For many, planning a family is one of life’s high points, but according to the U.S. Centers for Disease Control and Prevention, 13 percent of married women under the age of 30 struggle to conceive; about 22 percent of

married women between ages 30 and 39 are hit the hardest. The frustration can be agonizing. “I often say that infertility is not a diagnosis; it’s a symptom,” attests Aumatma Simmons, a double-board-certified naturopathic doctor, endocrinologist and fertility specialist at the Holistic Fertility Institute, in Berkeley, California. “When we consider infertility as a symptom, we start understanding that it is the check-engine light that our body is giving off, trying to tell us something is out of whack. Maybe it’s the hormones or something somewhere else in the body. The root causes must be discovered and addressed.”

Common contributors to infertility include amenorrhea (absent periods) caused by physical or emotional stress, weight extremes (obesity or underweight) and age. Simmons underscores the role of diet and lifestyle in both women and men. “It is well-researched that lifestyle habits like smoking, alcohol and marijuana can contribute to fertility and pregnancy outcomes. Additionally, there is ongoing research about the role of sedentary lifestyles and body mass index as potential indicators of pregnancy outcomes. Even blood sugar and inflammation in the male partner can impact fertility, as well as a woman’s ability to carry a pregnancy to term.”

Simmons directly attributes food habits to egg and sperm quality, asserting, “Diet is vital in the role of implantation. There are studies that have shown that gut inflammation contributes to uterine inflammation, which directly affects implantation and pregnancy outcomes.” She also connects the dots between the mental and emotional health of both parents and baby success. Negative talk, poor self-esteem, responsibility overload and an inability to let go or ask for help can also foster infertility.

What We Can Do

Taking a few steps toward a more balanced body can go a long way. Cabeca emphasizes, “Deep, restorative sleep is essential to

regenerate and rebalance. Physical activity is absolutely necessary for hormone circulation throughout the blood and lymphatic system, so doing things that make you huff and puff and sweat daily is critical.” She also recommends alkalizing the diet by amping up hydration and fortifying meals with low-carbohydrate food sources, low-glycemic fruits like berries, leafy greens, cruciferous vegetables and sprouts. Adding intermittent fasting to the mix also packs a positive punch, especially as progesterone and estrogen levels decrease with age and we have a higher risk for developing insulin resistance.

Everyday foods for hormonal happiness include healthy, high-fat foods like avocados, raw butter, ghee, egg yolks (rich in choline and iodine for healthy thyroid function), soaked nuts and seeds, flaxseed, hemp and olive oil; clean proteins like quinoa, organic pasture-raised poultry and beef, wild-caught fish, lentils and beans; and spices like turmeric, cinnamon, cumin, garlic and fresh cilantro. Avoid trans fats, sugar and refined carbs, which trigger inflammation and disrupt hormonal balance.

Matthew recommends cortisol-lowering activities like meditation, yoga and breathwork, which help balance cortisol levels, improve our resilience to daily stressors and support overall hormonal health. She also stresses the importance of seven to nine hours of restful sleep by “establishing a consistent bedtime routine, minimizing exposure to blue light from screens before bedtime and creating a sleep-conducive environment in your bedroom. Many of your hormones are produced at night while you are in a deep sleep.” More shut-eye also regulates stress hormones and helps to repair the body’s cells and tissues.

Life is better when our bodies are happy, and change begins with small, inspired steps. Cabeca reminds us, “Create a life rhythm that works for you.”

Marlaina Donato is a visionary artist, composer, author of several books and long-time journalist for Natural Awakenings. Connect at BluefireStudio.art.

Andrey Cherkasov from Getty Images/CanvaPro

Sustainable Menstrual Options

The ecological impact of disposable feminine hygiene products is substantial. Nearly 20 billion sanitary napkins, tampons and applicators are thrown into U.S. landfills every year, generating more than 200,000 tons of waste. Most of these products are made of (and wrapped in) non-biodegradable plastic and contain dangerous pesticide residues, bleach and phthalates. From an economic standpoint, the average woman spends about $12,800 on menstrual care in her lifetime.

To reduce the plastic waste that languishes in landfills and waterways, environmentally conscious women are increasingly turning to more sustainable options, including reusable, biodegradable and organic products that are healthier for both people and the planet without compromising on functionality. Although reusable products are more expensive, they are worn over and over again for years, making them more cost-effective in the long run.

Eco-Friendly Menstrual Products

Menstrual Cup: Made with medical-grade silicone, this alternative to disposable tampons is worn inside the vagina to collect flow, rather than absorb it. It is safe and easy to use. A cup holds four to six times more than a single tampon or pad, and it can be worn for up to 12 hours before rinsing and reinserting. Most people have to empty it only in the morning and evening.

Menstrual cups can be worn while swimming, running or dancing. To sterilize between periods, a one-to-two-minute boil and thorough drying keeps the cup ready

for next time. With proper care, a cup can last years.

Period Underwear: Absorbent, machine-washable and hygienic, period underwear uses a layered approach to leak-proofing with a moisture-wicking top layer, absorbent core layer and waterproof liner. Simply rinse after use and drop it in the next load of laundry.

Reusable Pads: Thin and flexible, reusable pads can absorb more than a disposable counterpart and typically last three to five years. Some companies make their reusable pads from organic cotton and spandex, with edge-to-edge protection and snap closures to keep them in place. Simply rinse them in cold water and throw them in the washing machine. For lighter days, reusable pantyliners are also available.

Organic Tampons and Pads: Although disposable, tampons and pads made from organic cotton are healthier for both people and planet because they are free of

BPA-plastic, dyes, pesticides, dioxins, fragrance, chlorine or other synthetic materials. Look for companies that provide plastic-free applicators and compostable wrappers and packaging.

Eco-Friendly Companies

• Cora.life

• Natracare.com

• PublicGoods.com

• PeriodAisle.com

• TheJuneCup.com

• ShopDiva.com

• Saalt.com

• Period.co

• ShopProof.com

• ItsAugust.co

Anna Cabeca

on The Hormone Fix

by Sandra Yeyati

Known as “the girlfriend doctor”, Anna Cabeca is triple board-certified in obstetrics and gynecology, integrative medicine, and anti-aging and regenerative medicine. With 30 years of experience helping women optimize hormones and invigorate their sex lives, she is also certified in functional medicine and bioidentical hormone replacement therapy. Cabeca is the bestselling author of Keto-Green 16, The Hormone Fix and MenuPause. She has also developed a line of well-researched natural care products to relieve common issues such as vaginal dryness, incontinence, loss of libido and hormone imbalance, as well as nutritional supplements that complement her Keto-Green diet plans. She offers three online masterclasses, including Breeze Through Menopause, Sexual CPR and Magic Menopause.

What prompted you to develop the menus and recommendations in your books?

They stem from my own journey through early menopause at age 39 and being told there was nothing I could do but suffer or take an antidepressant. Following an early version of my diet and lifestyle program, I was able to delay menopause and have my daughter. When I hit age 48, I started to gain weight and experience mood swings, brain fog, crashing fatigue, and an inability to concentrate or sleep through the night, which led me to develop my keto-green, or keto-alkaline, approach.

Can women relieve hormone-imbalance symptoms without medications?

Yes. We can reduce 80 to 90 percent of symptoms in the first two weeks, and 90 percent over another couple of months, with natural interventions and no pharmaceuticals. My plans focus on the right nutrition and intermittent fasting to facilitate detox, support metabolism, increase insulin sensitivity and maintain an alkaline state.

We also work on developing a positive mindset, getting good sleep by resetting your circadian rhythm, reducing stress, eliminating toxins, and testing, which helps you manage and chart

your progress. Then I will consider adding hormones. For menopause and postmenopause, research says we do better with some hormone support.

What is the basic principle behind balancing hormones?

Getting your body to make and use your own natural hormones in a healthier, more efficient way. We do that with detox and by improving the sensitivity of the most powerful hormones in our body. It takes more than hormones to fix your hormones. More than 90 percent of the relief comes from food and lifestyle improvements.

What hormones do you target in The Hormone Fix, and why?

When it comes to regulating and navigating the menopausal transition, you have to focus on the major hormones, which are insulin, cortisol, adrenaline and oxytocin. There’s a hormone hierarchy. I compare it to a university where the students are all the hormones

Courtesy Anna Cabeca

in our body—close to 50 of them—and they each have their own purposes and responsibilities. Teachers are like insulin, cortisol and adrenaline because they regulate the classrooms. If you have an unhealthy professor that allows students to do whatever they want, there’ll be chaos in the classroom. The most powerful hormone— the president of the university—is oxytocin, the hormone of longevity and quality of life.

Can you describe your Keto-Green diet?

The Keto-Green medicinal menus support your body’s detoxification and the metabolism of your hormones. They include high-quality protein, high-quality fats and alkalinizing vegetables and fibers to support the gut and estrogen metabolism. To avoid the antibiotics and hormones in meat, we focus on nutritious, organic, wild-caught and grass-fed foods.

Can you explain the alkaline component of the plan?

A higher alkaline urine pH is associated with less metabolic disease (diabetes, hypertension and heart disease) and stronger bones. A more acidic diet takes you into a catabolic, breakdown state, instead of a build-up, nourishing state. We become more alkaline by eating alkalinizing vegetables and decreasing the acid load caused by things like sugar, stress, alcohol and dehydration. I have people measure and monitor their urine pH.

What recommendations do you have for loss of libido?

Sexual health is important for optimal health. We want to be fully functioning and capable in what we call the second spring of our lives. It’s hard to feel romantic on your dinner date with your husband or boyfriend when you’re hot-flashing or your clothes don’t fit comfortably. Getting your sexy back is about feeling good in your own skin, being healthy, reaching a happy weight, feeling strong and having good energy, all of which come from healthy eating and healthy hormones.

What advice do you have for staying motivated on our health journeys?

If you’re hitting a plateau, work with an integrative practitioner or join a group that is working on a common goal to motivate you through healthy community. One of my patients the other day said, “You told me to have more fun, so I started taking dance lessons. I haven’t taken them in 30 years, and it’s so much fun.” Be sure to bring more fun into your life. Fun is the ultimate motivator.

Sandra Yeyati is the national editor of Natural Awakenings magazine.

To read a longer version of this conversation, visit NaturalAwakenings.com/2024/04/29/485469/ anna-cabeca-on-the-hormone-fix or click the QR code.

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Balancing Gluten

Making Peace With an Oft-Maligned Ingredient

by Deborah Bevilacqua

The rise in prevalence of celiac disease and related conditions, and shifts toward paleo, keto and other gluten-free diets, have driven the gluten-free products market from $973 million in 2014 to $6.5 billion in 2022. The market for these products is expected to reach $15.1 billion by 2032 according to The Brainy Insights, a market research company. However, switching to gluten-free products is not a one-sizefits-all decision.

Celiac disease affects an estimated 1 percent or approximately 3 million Americans, although approximately 60 to 70 percent of those have not been diagnosed, according to the Celiac Disease Foundation. The illness is an autoimmune condition that results in tissue damage in the small intestine, which may be accompanied by abdominal pain, gas and bloating, cognitive impairment, constipation, diarrhea, anxiety, fatigue, anemia, skin rashes and joint pain. It is diagnosed with blood tests and confirmed by taking pictures inside of the small intestine.

The National Institutes of Health report an additional 6 percent of Americans may have a related condition known as nonceliac gluten sensitivity (NCGS). While some symptoms of intolerance or sensitivity to gluten are similar to those with celiac disease, NCGS does not come with intestinal damage. Symptoms of NCGS also may occur outside the intestines such as heartburn, feelings of fullness, vomiting, headaches, anxiety, depression, a foggy mind and fibromyalgia-like symptoms.

For those allergic to wheat or other grains containing gluten or that have gluten-related disorders, permanently eliminating gluten is a must. This includes inhaling it, eating it and encountering it through skin or hair.

Gluten and the Gut

Gluten is a protein found in grains such as wheat, spelt, semolina, farro, barley and rye. These grains are a source of fiber, B vitamins, trace minerals and other nutrients. Many studies have associated whole-grain

consumption with improved health outcomes. For instance, as part of a healthy diet, wheat has been found to reduce the risk of diabetes, heart disease and weight gain.

Gluten interplays with the bacteria in the gut. The journal Nutrients published a review in 2021 of various studies that evaluated the effects of a gluten-free diet on the microbiome of healthy, celiac disease and NCGS patients. The researchers found that a gluten-free diet reduced the bacterial richness and affected gut microbiota composition of patients in all three groups. In patients with celiac disease or NCGS, the gluten-free diet created a positive effect on gastrointestinal symptoms and helped restore microbiota population by reducing the population of pro-inflammatory species. However, in healthy patients, a gluten-free diet had a negative effect on the gut by decreasing the number of beneficial species and increasing the number of bad microorganisms.

According to the Harvard T.H. Chan School of Public Health, changes in the amount or activity of good bacteria have been associated with gastrointestinal diseases such as inflammatory bowel disease, colorectal cancer and irritable bowel syndrome.

“Changes in your diet can alter your microbiome within one to two days,” says Dr. Tom O’Bryan, an expert on wheat-related disorders, NCGS, celiac disease and their link to autoimmune diseases. “When you go on a gluten-free diet, you remove prebiotics that feed the good bacteria in your gut. This

Olga Larionova from Getty Images/CanvaPro

then causes the bad bacteria to flourish and reproduce, resulting in increased inflammation in your gut, a contributor to disease.” This makes sense as 70 to 80 percent of immune cells are present in the gut.

Effective Gluten-Free Dieting

Whether a gluten-free diet is required because of a gluten-related disorder or by choice, it is essential to add prebiotic foods to replace the beneficial impacts lost when eliminating wheat and other grains. Prebiotic and probiotic supplements are a start, but consumption of vegetables is the key.

“Probiotics are most effective when they are combined with a high-fiber diet featuring a variety of vegetables,” says O’Bryan. He recommends at least one daily serving of root vegetables, such as rutabaga, turnip, parsnip, radish, carrot and sweet potato, and two daily servings of prebiotic foods like bananas, garlic, onion, asparagus, leafy green vegetables, legumes, artichoke, apples and cocoa. “I also recommend a forkful or more

of fermented foods each day. Vary it up with some sauerkraut, kimchi, miso or fermented beets, or drink some kefir or kombucha.”

“If you're experiencing digestive discomfort, give a healthy, gluten-free diet a try for at least 30 days and assess how you feel,” recommends Michelle Ross, a board-certified nutrition specialist, licensed dietician and functional medicine practitioner. “My recommendation is to stay away from the gluten-free aisle. The truth is many people that switch to a gluten-free diet often turn to processed gluten-free foods. The focus should be on consuming whole, real, unprocessed foods.”

Finding Balance

Even for those without gluten-related conditions, too much gluten can create its own health complications. In a 2015 study published in Nutrients, gliadin, a component of gluten, was administered to biopsies taken from the small intestines of healthy, celiac disease and NCGS patients. The researchers

found each group experienced increases in inflammatory markers and in markers of leaky gut, with the healthy group having the greatest increase in interleukin 10, a rapidly activated pro-inflammatory cytokine that defends the body against microbial invasion.

For otherwise healthy people, finding a balance between enough gluten to feed gut probiotics but not so much that it results in gut permeability issues is important. “If you decide to continue consuming gluten, opt for whole or minimally processed einkorn wheat, rye, barley, spelt and Kamut wheat,” says Ross. “These grains have not undergone hybridization and are not typically sprayed with glyphosate before harvesting. Additionally, consider consuming sprouted or fermented forms of these grains, as they can be more digestible.”

Deborah Bevilacqua is a journalist and contributor to Natural Awakenings Publishing Corporation.

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Purple Cauliflower Salad

This salad is full of cruciferous vegetables, including cauliflower, broccoli and Brussels sprouts, which have a nutrient called diindolylmethane (DIM) that helps process estrogen in a healthier way. Pumpkin seeds are a great source of zinc, which supports progesterone production, and magnesium, which can help with period cramps. Avocado and olive oil are rich in hormone- supportive omega-3s.

YIELD: 4 SERVINGS

1 head purple cauliflower

¼ head white cauliflower

¼ head broccoli or 1 cup Brussels sprouts

2 Tbsp canned red kidney beans (optional)

½ avocado, sliced

1-2 Tbsp pumpkin seeds

1 Tbsp olive oil or avocado oil

Pinch of salt

Dash of black pepper

Preheat oven to 320°F. Cut cauliflower and broccoli into florets (or slice Brussels sprouts in half) and add them to a baking tray. Drizzle the veggies with olive oil, season with salt and pepper, and place into preheated oven to roast for about 15 minutes. Stir the vegetables and roast for another five to 10 minutes until fork-tender and golden brown. Remove from oven and set aside to cool. Combine with other ingredients.

Recipe courtesy of Deborah Matthew.

Easy Fertility Kitchari (Quinoa and Bean Stew)

YIELD: 6 SERVINGS

2 cups dried mung beans, soaked in water for 8-12 hours

1 Tbsp coconut oil, ghee or olive oil

1 onion, finely chopped

4 garlic cloves, finely chopped

1 tsp ground cumin

14 oz spinach, kale, collards or any other greens

2 tsp Celtic sea salt

1 13.5 oz can full-fat coconut milk

2 cups quinoa

7½ cups water

Optional: cilantro, avocado

Heat oil in a pressure cooker (such as an Instant Pot); add onion, garlic and cumin. Sauté until fragrant; stir occasionally. Add greens, soaked mung beans, quinoa and water. Put the lid on, and pressure cook for 12 minutes. Once pressure has fully released, open the lid and stir in coconut milk. Top it off with fresh avocado and cilantro before serving.

Recipe courtesy of Aumatma Simmons

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Female Environmentalists

Women Pursuing a Sustainable World

by Kelcie Ottoes

English author Virginia Woolf once said, “For most of history, Anonymous was a woman,” illustrating the predicament of accomplished females that never received the recognition they were due. One example was Eunice Newton Foote, who presented her findings on the greenhouse effect at the 10th annual meeting for the American Association for the Advancement of Science in 1856, only to be eclipsed by John Tyndall, who was credited for this discovery even though his work on the subject was carried out two years later.

In 2013, the United Nations General Assembly adopted a resolution pronouncing that “full and equal access to and participation in science, technology and innovation for women and girls of all ages is imperative for achieving gender equality and the empowerment of women and girls.” In recent years, impactful women like African American space scientist and mathematician Katherine Johnson and Hispanic astronaut Ellen Ochoa have begun to be acknowledged for their contributions to science, technology, engineering and mathematics (STEM). Still, many more women remain on the sidelines.

Only 30 percent of the world’s researchers and less than one-third of the STEM workforce are women. Paradoxically, women are more impacted by climate change than men, given that 70 percent of individuals living in poverty are women. Females have less access to resources and education and are often dependent on natural resources that are impacted by global warming for their livelihood.

“Climate change affects everyone. It does not discriminate, yet, sadly, women’s voices are not heard enough, and women are even invisible at times,” says Sangeeta Waldron, author of Corporate Social Responsibility Is Not Public Relations. “Women, particularly in

vulnerable regions, are the first to be impacted by climate change, as they are the ones who will need to collect the water from distant wells or rainfall when there is a drought; or who work on farms when the male members of their families have gone to the cities to earn a living, when their crops run dry due to lack of rain or in some places have too much rain; or who fight against the big fossil fuel companies that encroach on their land, organizing their community to fight back.”

Waldron also laments, “Neither do we see enough female representation at the negotiating table when discussing climate policies. The latest data and images from COP28 [28th Conference of the Parties to the United Nations Framework Convention on Climate Change] reinforce this; 140 world leaders were scheduled to speak, and only 15 were women. It highlights the gender gap despite improvements from previous COPs.”

Six Female Environmental Leaders

“Many women are playing a tremendous role in the green economy and are creating a sustainable, just and resilient economy,” says Quinn Antus, the program manager of emerging markets, carbon management and carbon dioxide removal for the state of Colorado. Here are some examples of female champions.

Yohana Tesfamariam Tekeste developed a new type of insurance to help farmers in

eastern and southern Africa reduce their vulnerability to climate change. Haein Shin supports international education development, curating content about the environment, digital and financial literacy, and employment readiness. Nzambi Matee, a Young Champion of the Earth recipient, created bricks made of discarded plastic waste, finding a solution for littering and the housing crisis in Kenya. Naomi Davis founded Blacks in Green, which strives to be a national network for environmental justice and economic development that closes America’s racial health/wealth gap.

Zoë Gamble Hanes is the president of CleanChoice Energy, which helps make renewable energy accessible for all through solar farms and other clean-energy solutions. She says, “Sustainable practices only benefit from bringing in diverse voices. We’ve found ourselves in the midst of a

new-age industrial revolution that requires a diverse talent pool to reach success. By empowering more women to join sustainable efforts—especially within the renewable energy sector that has traditionally been a male-dominated industry—we can usher in a new generation of passionate leaders with different, and important, perspectives, all working toward the goal of creating a greener, more sustainable future for years to come.”

Girl Power Is Sustainable Power

Including women in sustainability is not just about equality, it is about leveraging human talent, insights and creativity to address climate change, food insecurity, equity and other pressing issues of our time. The facts are that the global temperature is rising, the ocean is getting warmer, extreme-weather-related events are increasing in frequency and glaciers are melting.

Our best hope for addressing these issues is if everyone participates.

Kelcie Ottoes is a copywriter and content creator specializing in sustainability and environmental topics.

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Identifying and Treating Lyme Disease

An Integrative and Functional Medicine Approach

by Jill Valerius, M.D., ABoIM, IFMCP, ATC

Lyme disease, a complex and often misdiagnosed illness, affects approximately 476,000 people annually in the United States. Found in all 50 states and every continent but Antarctica, it is transmitted primarily by the Ixodes tick, more commonly known as the deer tick or black-legged tick. If not promptly addressed, the ailment can lead to long-term health complications. Thanks to advancements in medicine, the identification and treatment of Lyme disease continues to evolve and improve.

Historical Context

The story of Lyme disease began in the 1970s with a community outbreak of facial palsy and arthritis in Lyme, Connecticut. An explanation for this mysterious illness did not surface until the early 1980s, when Willy Burgdorfer, an investigator for the National Institutes of Health, discovered a bacterium in ticks from the area (Borrelia Burgdorferi), laying the foundation for modern testing and diagnostic methods.

Diagnosing a Complex Disease

There are several complicating factors that make a Lyme disease diagnosis difficult. The characteristic bullseye-shaped rash is present in less than half of cases and may disappear quickly. Early signs and symptoms such as fever, chills, muscle pain, headache, joint pain, fatigue and swollen lymph nodes are easily mistaken for other illnesses.

The utility of early lab testing is limited because the process takes several weeks and can lead to false negatives. This leaves physicians to rely on observable symptoms and rule out other possible causes. A doctor will also ask if a patient has been out in the woods or grassy areas where they might have been exposed to black-legged ticks.

Tom Moorcroft, DO, the founder of Origins of Health and an investigator of medical mysteries, refers to Lyme disease as “the new great imitator and instigator,” describing its ability to mimic various other

diseases, often at the same time. For people experiencing persistent symptoms, comprehensive lab testing may be needed to distinguish between Lyme and other tick-borne and non-tick-borne diseases.

Treatment Options

According to the U.S. Centers for Disease Control and Prevention (CDC), untreated Lyme disease can produce a wide range of symptoms, including fever, rash, facial paralysis and arthritis. While conventional antibiotics remain a cornerstone for early-stage treatment, emerging research increasingly recognizes and supports the role of natural and botanical medicine.

In a 2020 study published in Frontiers in Medicine, seven botanical agents were identified as promising treatments for Lyme disease, including black walnut, Japanese knotweed, sweet wormwood, cat’s claw and Chinese skullcap. Cryptolepis sanguinolenta extract caused a complete eradication of the B. Burgdorferi bacterium in their study. The scientists recommended additional research to determine dosages and extract combinations that might offer hope for those suffering long-term symptoms.

The integrative and functional medicine approach to treating Lyme disease is multifaceted and customized, taking into account an individual’s health history, environmental factors and unique physiological responses. The overarching goals are to target the infection, bolster the immune system, manage symptoms and promote overall well-being.

Erik Karits from pixabay/CanvaPro

According to Dr. Darin Ingels, a licensed doctor of naturopathic medicine and author of The Lyme Solution, “All other therapies, no matter what they are, probably aren’t going to be as effective until you’ve really taken care of your gut health and your mental and emotional being.”

Lifestyle interventions are critical in this holistic treatment. A diet rich in whole foods, clean proteins and minimal grains, dairy, sugar and processed foods can mitigate inflammation and aid recovery. Complementary practices such as regular exercise, sauna sessions, Epsom salt baths, sufficient sleep and stress management techniques play vital roles in healing and preventing long-term complications.

Prevention Tips

Prevention is integral in combating Lyme disease. Tick repellents and protective clothing can significantly reduce bites. After spending time in wooded or grassy areas, thoroughly check the skin for early tick

detection and removal. Upon discovering a tick, remove it promptly and monitor the bite area for signs of a rash or infection. If symptoms appear, quickly seek guidance from a healthcare professional with expertise in Lyme disease.

A healthy diet, regular exercise and sufficient sleep are essential for maintaining a robust immune system and can bolster the body’s defenses, potentially reducing the risk of developing chronic Lyme disease.

Staying Informed

• International Lyme and Associated Disease Society (ilads.org) is a global nonprofit that promotes research, education and policy associated with Lyme and associated diseases.

• LymeDisease.org offers support and information curated by patients.

• TickSpotters from the University of Rhode Island (Tinyurl.com/tickspot)

provides tick identification information and science-based risk assessments.

• Local health departments can provide updated information and recommendations for specific areas.

Meeting Future Challenges

Lyme disease presents a significant global health challenge, necessitating a multifaceted and individualized approach to its management. Integrative and functional medicine offer an effective strategy, combining conventional medical treatments with lifestyle and natural therapies. This holistic approach empowers individuals to take an active role in their health journey, ensuring not just the treatment of Lyme disease, but also the promotion of long-term wellness and quality of life.

Jill Valerius is a dual-board-certified physician in family and integrative medicine with an additional certification in functional medicine. Learn more at NowHealthPalmer.com.

CHRONIC HEALTH ISSUES?

Tick Talk

Tick Prevention Maintenance Calendar for the Homeowner

by Jennifer Meisenbacher Molzen

Spring officially sprung on March 21. We have turned our clocks ahead. We are looking forward to warmer weather, sunny skies and the smell of fresh cut grass. The daffodils and tulips have recently bloomed, and we have ramped up the yard work that goes along with the warmer weather. Sadly, another season has started ramping up. Tick season.

Have you ever considered putting together a tick control calendar for your property? Fortunately, many of the routine homeowner maintenance tasks already overlap with a tick control maintenance calendar.

Spring

Spring seems to be where most of the calendar items take place. In early spring, the first order of business should be a thorough yard cleanup. Leaf removal and landscape cleanup will remove the places where ticks have over-wintered and prefer to molt and lay eggs. Next on the list is the removal of winter bird feeders and storing any loose seed (this includes grass seed) in mouse-proof containers. Feeding birds in the summer draws rodents onto the property. Rodents are the number one carrier of ticks and tickborne disease. Repairing holes in retaining walls and backfilling are important measures. This will dissuade rodents, such as chipmunks, from living in them. Sealing up cracks will prevent ticks from hiding in them. Repair any broken lattice under decks. This will dissuade the leaves from building up underneath (ticks lay eggs in moist, compact leaf litter) and prevent small pets, kids and wildlife from accessing these tick-friendly areas.

Repairing leaky downspouts and gutters will ensure that water is directed away from the home. This prevents unnecessary water pooling. Keeping the grass cut and maintained will keep things a bit dryer, too. Ticks thrive in moister environments. When removing grass clippings, deposit them in a spot away from human activity. Grass clippings become compact, and this becomes inviting to a rodent for cover and the perfect environment for a tick to molt and lay eggs. Female ticks lay thousands of eggs in the spring. Remove compact grass thatch. This is the layer of dead grass and roots that can accumulate over time. This protected buildup is the perfect place for ticks to stay hydrated, due to the increased humidity.

As the temperatures continue to climb, so does the growth of the grass along fence lines. As the grass establishes itself in thicker clumping forms, it provides the perfect cover for mice to travel. Both

sides of the fence should be maintained. Keeping the bases of the fences trimmed low to the ground with a weedwhacker will eliminate this rodent- and tick-friendly threat.

Now is also the time to thin out and divide overcrowded perennials. When perennials are overgrown and crowded, they retain more moisture. Spring is the least stressful time to divide them. Prune back vines that have grown up fence posts and created dense overgrowth on arbors and trellises.

Summer

As we roll into summer, the vegetation starts to grow more rapidly. Keep up with thinning out any overzealous plants—this is also healthier for the plants, themselves. Keeping plantings and bushes trimmed away from the siding of a house also reduces moisture levels and increases air circulation, encouraging a drier environment.

While mowing the lawn, pay attention to areas that grow quicker than the rest of the grass. These are the areas that, you guessed it, have a higher moisture content.

Other areas to maintain should include playsets, outdoor fire pits, dog kennels and sheds. Prioritize areas where you spend most of your time.

Fall

As we roll into fall, it is important to keep up all previous tick maintenance tasks. Keeping the yard tidy should be an ongoing project. Although egg-laying takes place in the spring, accumulated grass, leaf and pine litter help ticks molt to their next stage.

The wildlife starts to behave differently as temperatures start to cool down. There is a sense of urgency about them. They are preparing for the winter months. Looking for additional food and nesting materials may bring them closer to the yard. Be sure to store pool toys, garden gloves and other fabrics in rodent-proof containers. These are favorites for nesting materials. The same applies for utility tarps, deck umbrellas and seat cushions.

Wood piles should be stored off the ground and covered. Elevating the wood pile allows for better air circulation, encouraging a drier environment. Covering the pile will keep the wood drier. The reduced moisture will be less inviting for ticks to over-winter inside any bark that has separated from the wood.

If planting spring bulbs, plants such as daffodils, hyacinth, allium and liatris are hardy, and the deer tend to stay away from them in the spring.

Secure basement window well covers. These prevent leaf build up.

A thorough leaf cleanup after all the leaves have fallen should be your final warm weather task.

Winter

There isn’t much to do in the winter as far as outdoor maintenance. This is the perfect time to repair broken mowers, weedwhackers and leaf blowers.

For the most part ticks in New Jersey are in an “over-wintering” state called diapause. They don’t truly hibernate or die in the winter. Ticks can be active in the winter if the ground is thawed and temperatures are above freezing. Thankfully, their activity does slow down a bit. It is still important to be vigilant on the days that there is a warm spell.

By following these tick maintenance strategies, you can remove many of the variables that make your yard inviting to ticks. We hope that every season is a “tick-tackular” and tick-free one.

Jennifer Meisenbacher Molzen, founder and owner of Tick Tackler, is author of The Tick Tackler Tutor: 3 Impactful Tick Reduction Strategies for the Homeowner. See ad, below.

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Natural Births

A Look at Modern Midwifery

by Maya Whitman

Life’s most wondrous gifts are the babies that come into the world every day, but the clinical birth environment is not always an ideal choice for everyone. Modern midwifery, a safe alternative, honors its ancient roots by aiming to provide a comfortable and beautiful passage for both mommas and little ones. In countries like France, Sweden and Japan, midwives are involved in almost 75 percent of deliveries at birth centers, homes and hospitals. The practice is less popular in the U.S., with only 12 percent involving midwives in 2020.

“The birth experience became very medicalized at the turn of the last century out of necessity. However, midwives have been delivering babies for centuries in all types of settings. Birth is a natural process that does not necessarily need to take place within the confines of the hospital setting,” says Paul Quinn, a certified nurse-midwife in Ridgewood, New Jersey, and author of several books, including Prenatal Possibilities: Recipes for a Healthy Pregnancy… and Beyond.

Prenatal and perinatal psychologist Susan Highsmith, in Tucson, Arizona, notes, “Care in birth centers and at home can be far more personal. For women who experience low-risk pregnancies, a natural, home birth or birth-center birth can be a satisfying and safe alternative to a hospital birth. There are a host of benefits for the baby that are not possible in hospital settings where protocols take precedence.”

One of the advantages of a natural birth is the mother-child bonding encouraged in a non-clinical setting. “Babies should not be placed in nurseries, but should be immediately placed on the mother’s body and allowed to seek and find the breast,” Highsmith explains. “Being taken away from the mother, as is frequently done in hospitals, is anathema.”

Midwives and Doulas

Aside from facilitating the birth process, midwives can provide medical care, prescribe medications and order blood tests and imaging. Many are nurses and wellversed in any situation that might arise before, during and after labor.

Doulas focus on nonclinical care by providing physical and emotional comfort, keeping expectant mothers informed and facilitating communication with the midwives and obstetricians on the team. For Brooke Stenzler, a relationship coach in Bradenton, Florida, bringing a doula onto her birth team was an unexpected blessing. “It freed up my husband to be present in a different way, and the doula provided the tender, maternal care that I needed,” she says. “Prior to the birth, I met with my midwife for regular prenatal checkups. She came to my house a month or so prior to the expected birth date to make sure everything was set up properly for a home birth. I also had a couple of meetings with my doula prior to the birth, so she could get clear on my goals and needs. She also provided a prenatal massage.”

Stenzler and her brothers were all homebirth babies, so when it came time to plan her own pregnancy, choosing to have a midwife and a doula was an effortless decision. Her own midwife was seasoned, thus earning her confidence. “She knew what signs to look for if there were a serious situation that might require transferring to a hospital,” she says. “I trusted that she would let me know if she felt that was necessary.”

Maridav/CanvaPro

Taking the Helm

Choosing to partner with a midwife and/or doula can be the first big step in a happy, healthy birth, but there are some things to consider. State laws differ as to what a midwife can and cannot do, and insurance coverage varies from company to company. Thorough research is recommended to avoid any last-minute surprises.

Quinn recommends beginning a search for the right person as early as possible. “Not all midwives or doulas practice the same. There needs to be a sense of trust, and a woman needs to choose someone who makes her feel safe, heard, respected and valued,” he advises. “It’s okay to ask focused

questions and inquire about a midwife or doula’s education. Ask for references. Check the internet for reviews, both good and bad, and verify if licensure is applicable. It’s also a good idea to check for any disciplinary action from the state.”

Bringing the next generation into the world is a hard job, one that demands support for body, mind and spirit. “Ask any questions that relieve fears, doubt or uncertainty beforehand. This is a mutually loving and, literally, life-enhancing relationship,” says Highsmith.

“Birth is a sacred event, which deserves reverence.”

Maya Whitman is a regular writer for Natural Awakenings.

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Mind Propulsion

by Dan McMeans

The importance of absorbing positive content for brain health cannot be overstated. The brain reorganizes itself constantly through synaptic connections that generate electrical signals that are sent to prefrontal neurons of the brain. This process communicates with the hippocampus area that controls memory and emotion. When we focus on new, positive thoughts, this helps steer the brain in a new direction that can continue for many years to come.

The vastness of our minds is...well...vast. When we allow ourselves to imagine that we can move mountains we are expanding the capabilities of our true potential to achieve levels of excellence to fulfill our life’s purpose. That’s what it’s all about! Our Life’s Purpose!

Our boundless imagination helps us create ideas that can only be a result of being free of fear. When faced with negativity, it’s important to have the right frame of mind to approach the situation. Imagine waking each day knowing one has the abundant powers of the sun. With this knowledge, placing one foot in front of the other to fulfill your day, to honor God and not live in the past, and to dedicate ourself toward one’s life’s ambitions becomes far easier.

We can overcome the negativity that comes our way through grace and honor from above. As Jesus said “The one who seeks should not cease seeking until he finds.”

Dan McMeans is a mind, body and spirit advisor that practices pranic healing and Reiki. For information, contact Dan at 267-570-9042 or dan_mcmeans@yahoo.com or visit Holistic PranicHealer.com. See ad, this page.

Calendar of Events

All calendar events for the June 2024 issue must be received by May 10 and adhere to our guidelines. To submit, visit NABuxMont.com/pages/calendar or email Kathy@NaturalAwakeningsNJ.com for a submission form.

Friday, May 3

Reggae & Dub Slow Flow Yoga – 7:308:45pm. Immerse yourself in 75 minutes of slow flow yoga set to the laid-back and soulful sounds of reggae and dub music. Welcoming all levels. $35. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215-661-0510. WholeBodyYogaStudio.com/ workshops.

Saturday, May 11

Family Yoga – 11:30am-12:30pm. Fun for the whole family! Open to all ages. Bring your yoga mats, an open mind and an open heart, and be ready to practice with your family. $30 per family. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215661-0510. WholeBodyYogaStudio.com/ workshops.

Singing Bowls With Ruth Ratliiff – 4:30pm. Join us in the Scalar Energy Field for an hour of singing bowls. $77. Advanced Frequency Energy Spa, 431 Rte 22 E (Bishop’s Plaza), Whitehouse Station. 888-460-4050, text 908864-8111. AdvancedFrequencyEnergySpa.com.

Saturday, June 1

Space Within: EFT Tapping for Stress Reduction and Self-Regulation – 10am2pm. Join us on this journey toward improved well-being, where you’ll uncover how EFT can aid mindfulness and selfregulation while navigating the complexities of modern life. Bring a bag lunch. $95. Mad Lavender Farm, 452 Co Rd 579, Milford NJ. 908-310-5973. MadLavenderFarm.com.

Ongoing

Sunday

Qi Gong With JoeyG – 10:30am. Join us in the Scalar Energy Field for an hour of qi gong with an energetic kick. $40. Advanced Frequency Energy Spa, 431 Rte 22 E (Bishop’s Plaza), Whitehouse Station. 888-460-4050, text 908-864-8111. AdvancedFrequencyEnergySpa.com.

Tuesday

Reflexology With Julia Ferris – Noon5pm. By stimulating reflexology points related to organs and glands, reflexology helps to correct physical imbalances, ease anxiety, reduce fatigue, regulate circulation, decrease sinus pressure, alleviate joint pain and many other conditions. $55. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. 908-403-6653. RiversideWellnessAndEnchantments.com/ private-sessions.

Sound Journey With Alex – 7pm. 2nd Tues. Take a deep breath and experience this sound journey with Alex. Vibrations affect the body at the molecular level and improve our well-being. Reduce stress and insomnia, increase immune system strength, reduce anxiety, promote nervous system regulation, increase circulation, accelerate healing, increase mental clarity, improve intuition and creativity. $25. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. For information, call 908-403-6653 and to book online visit RiversideWellnessAndEnchantments.com.

Wednesday

Intuitive Energy Healing With Karena – 11am-5pm. Relax on the biomat while receiving an energy healing, creating a sense of balance and serenity. Treatment can include infrared heat therapy, Reiki, crystal chakra balancing, aromatherapy, guided meditation, sound therapy and Shamanic energy healing. $100. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. For information, call 908-403-6653 and to book online visit RiversideWellnessAndEnchantments.com.

Reiki With April Morecraft – 5-6pm. By channeling universal life force energy, April assists to bring out the healer within. You will experience deep relaxation & unconditional divine love as the healing energy flows to where it is needed to help you heal physically, emotionally or spiritually. $55. Riverside Wellness & Enchantments, 23 Bridge St., Milford, NJ. 908-403-6653. RiversideWellnessAndEnchantments.com/ private-sessions.

Thursday

Beginner Yoga 101 Series – 7-8:15pm. A 6-class series over 3 weeks for beginner yogis. You’ll learn the basics from the ground up. Includes a pass for 2 weeks of unlimited yoga and barre classes. $130 for 6 classes. Whole Body Yoga Studio, 103 E. Walnut St., North Wales. 215-661-0510. WholeBodyYogaStudio.com/workshops.

Acupuncture – Noon-5pm. So what can acupuncture treat? Pain, gastrointestinal issues, reproductive care, cardiovascular problems, psychiatric issues, menopause symptoms and respiratory issues, as well as adverse reactions to radiotherapy and/or chemotherapy, leukopenia. $100. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. 908-403-6653. RiversideWellnessAndEnchantments.com.

Taking care of yourself doesn’t mean ‘me first’, it means ‘me too’.

—L.R. Knost

Yoga Flow & Restore With Andrea –6-7pm. This class blends physical postures, kriya and flowing sequences with relaxing restorative and yin postures to move energy and to balance mind and body. It is suitable and accommodating for all levels. $18. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. 908-403-6653. RiversideWellnessAndEnchantments.com.

Friday

Gentle Yoga With Julia – 7-8pm. Julia Ferris teaches Gentle Yoga that is “Iyengar inspired” with the intention of wholeness, harmony and healing. This slower-paced practice offers a well supported practice including movement and breath. This is a perfect beginning yoga class that is also appropriate for those working with injury, limited mobility or who prefer a softer, gentler approach to yoga. $18. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. For information, call 908-403-6653 and to book online visit RiversideWellnessAndEnchantments.com.

Saturday

Adaptive Chair/Mat Yoga With Laura – 8:30-9:30am. This class will be a combination of chair and mat yoga as it suits the individual student. That means that some students will do a pose in a chair while others are doing the same pose seated on the mat, or on their hands and knees on the mat, or using the wall. We will also use our full supply of bolsters, blocks, blankets and straps to make poses both more accessible and more challenging. $18 or discount packages available. Riverside Wellness & Enchantments, 23 Bridge St., Milford NJ. 908-403-6653. RiversideWellnessAndEnchantments.com/ book-online.

Astroherbalism With Sara Villani – Noon5pm. 3rd Sat. Astroherbalism allows us to understand the energetics of a person and their condition by unraveling the connections between the individual’s human experience and celestial bodies. Free consultation. Riverside Wellness & Enchantments, 23 Bridge St, Milford NJ. 908-403-6653. RiversideWellnessAndEnchantments.com/ private-sessions.

We Have a Choice

In times like today, when every aspect of society seems to be in chaos, one easy response is to escape—through

drugs, alcohol, comfort food, non-stop entertainment or any other convenient mind-numbing practice Many are defaulting to this “cure” for their discomfort. Others, feeling insecure, angry, and demanding change, agitate to take society back to what they remember as the “good old days ” They may not be clear about what exactly made the past better, but are more than willing to listen to people who place the blame for current troubles anywhere but where it actually belongs: on economic inequality and injustice.

A Major Transition

Most of us forget that another choice is possible. We can create a future completely di erent from the present or the past—one that expresses our most deeply felt desires to live together in peace, happiness, and prosperity In fact, this choice is being reinforced, or perhaps stimulated, by the planetary energies now at play We are currently in the midst of a major transition between two ages moving from the Age of Pisces into the Age of Aquarius, and such transitions tend to create chaos as the energies of the two constellations involved compete with each other The energies of Pisces support individuality and devotion to separate religions or causes, while Aquarian energies promote cooperation, group e orts, synthesis, and brotherhood. As our planet moves closer to Aquarius, the

polarization and divisions among people and ideas will diminish, and we will find more common ground

So, now is the time to take advantage of the energies and to put forth visions of a world that would benefit all people—not just a few. In mundane terms, we need to expand the “Overton window”—the range of ideas that voters find acceptable—to include ideas that are not currently in the public eye—ideas that might at first be considered idealistic or even impossible to attain. For politicians to support policies outside of the window would be political suicide, as they would not be seen as legitimate options by society Therefore, since it’s politicians who will be deciding the policies that will determine our future, we need to voice our desires for the kind of world we want, to make sure they are among the available options in the public discourse

The Key: A Unified Vision of Sharing and Justice

How do we bring our ideas forward? The key is to have a unified vision, to voice it in large numbers, and to do so powerfully Fortunately, we don’t have to do this alone We have help in the form of the great spiritual teacher—Maitreya by name who is here to accompany our transition into the Aquarian age, and we will see him soon He has said that peace can be established and our societal ills transformed by simply sharing planetary resources more equitably, creating justice in every societal institution, and restoring and

preserving our environment. We can count on him to galvanize people of goodwill to champion these priorities when he appears publicly, but we can start now

We can talk about the future we want to our friends and relatives, call and write the president and our Congressional representatives on a regular basis about it, and spread the ideas through our social media outlets There is power in numbers, and the 99% of us non-wealthy are by definition the majority We just need to project our vision of sharing and justice powerfully in as unified a way as possible everywhere, and together we can create a future that works for everyone

For free information: Share-international.us 888-242-8272 info@share-international.us

Free Download!

TO DOWNLOAD: bit.ly/world-teacher or scan QR code with your smart phone camera

In The World Teacher for All Humanity, Benjamin Creme discusses the extraordinary ramifications of Maitreya’s appearance and teachings. Awaken to a world of infinite possibility if we’re all willing to share!

Your local source for natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

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Energy Healing

DAN MCMEANS

Certified In the Arts of Pranic Healing and Reiki Consultation

267-570-9042 dan_mcmeans@yahoo.com HolisticPranicHealer.com

Pranic Healing influences your natural life force to bring about a healthier body. It is based on the fundamental priciples that the body is a self-repairing living entity that possesses the innate ability to heal itself. See ad, page 28

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Hair Restoration

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Integrative Healing Health Coach

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A New Treatment for Low Back Pain

Introducing DiscSeel® — a revolutionary, patented, minimally-invasive new treatment for chronic low back pain. Even patients who have had prior surgery, including fusion surgery, may be candidates for this procedure.

Stephen J. Roman, Jr. M.D., PLLC

Dr. Stephen Roman’s practice serves patients from around the world. We are happy to provide services for disorders of the spine and joints in the fields of pain management and physical medicine and rehabilitation.

The Discseel® Procedure uses a natural biologic substance called fibrin to seal tears in the spinal discs, becoming a part of the disc, and then promoting the growth of disc tissue.

During the Discseel® Procedure, part of the process is to look for torn discs using x-ray images. If the disc is shown to have a tear, fibrin is injected. The goal of the fibrin is to seal torn, leaky discs and promote regrowth of disc tissue. The procedure takes about 30 minutes and improvement in pain usually begins in 1-4 months.