Natural Awakenings Metro Phoenix & Northern Arizona, January 2024 Edition

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JANUARY 2024

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NATURAL AWAKENINGS’ EDITORIAL CALENDAR

NATURAL AWAKENINGS DEPARTMENTS: HEALTH BRIEFS | GLOBAL BRIEFS | ECO TIP | GREEN LIVING | HEALING WAYS | FIT BODY CONSCIOUS EATING | HEALTHY KIDS | WISE WORDS | INSPIRATION | NATURAL PET

JANUARY HEALTH & WELLNESS FEATURE: AGING GRACEFULLY PLUS: ALZHEIMER’S DISEASE

MAY WOMEN’S WELLNESS FEATURE: HORMONAL HEALTH JOURNEY PLUS: LYME DISEASE

SEPTEMBER EMOTIONAL HEALING FEATURE: TRAUMA & ADDICTION RECOVERY PLUS: YOGA FOR RECOVERY

FEBRUARY HEART-HEALTHY LIFESTYLE FEATURE: ORAL HEALTH FOR HEALTHY HEART PLUS: BREATHWORK FOR STRESS REDUCTION

JUNE MEN’S HEALTH FEATURE: MENTAL HEALTH FOR MEN PLUS: VEGAN FITNESS

OCTOBER WHOLE BODY ALIGNMENT FEATURE: CHIROPRACTIC & BODYWORK PLUS: BREAST HEALTH

MARCH FOOD & NUTRITION FEATURE: PLANT-BASED HEALING PLUS: COLON HEALTH

JULY KEEPING IT COOL FEATURE: EATING SEASONALLY PLUS: SKIN-SAFE SUMMER

NOVEMBER GRATEFUL AGING FEATURE: BECOMING A WISE ELDER PLUS: FOOD CELEBRATIONS

APRIL ECO-TRAVEL FEATURE: NORTH AMERICAN ECO-ADVENTURES PLUS: PARKINSON’S DISEASE

AUGUST FINDING YOUR TRIBE FEATURE: THE POWER OF COMMUNITY PLUS: KIDS’ SPORTS SAFETY

DECEMBER RECONNECT & REJUVENATE FEATURE: THE GIFT OF SELF CARE PLUS: THE PLACEBO EFFECT

ON THE COVER: “BAY HEAD CHESS MATCH, NEW JERSEY” BY ERIC KAHN Originally from Philadelphia, Eric Kahn has operated a painting studio for the last 10 years in downtown Peapack-Gladstone, New Jersey, next to the post office. Passersby regularly stroll in to watch the master colorist create mesmerizing works of art. The lucky ones are able to secure a seat on the charming Victorian bench just outside his window.

Kahn often integrates people into serene landscapes, applying vibrantly hued oil paint in a thick, impasto style. He primarily works from memory, recreating scenes observed a day, week or years ago. Before becoming a celebrated contemporary impressionist with collectors around the globe, Kahn studied photo illustration at Rochester Institute of Technology and worked as a freelance photographer in New York City and the tristate area.

Kahn’s studio is located at 151 Main St., in Peapack, NJ. Connect with him on Instagram @erickahnpaintings or by emailing PineCoastline@gmail.com.

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Graceful Aging

SHARON BRUCKMAN

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On Celebrating a Labor of Love

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BLOOD MARKERS OF LONG COVID IDENTIFIED BLOOD TEST TO DETECT PARKINSON’S DISEASE FLUORIDE EXPOSURE AND COGNITIVE DEFICITS IN CHILDREN SLEEP REGULARITY FOR LONGER LIFE

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Contents 13 Finding the Right Eco-Friendly Roof

14 Finding Health in an Unexpected Place

16 Graceful Aging

20 Thyroid-Friendly Eating

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26 Growing Young in Nature

28 Preventing Falls in Advanced Age

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16

Individualized Alzheimer’s Treatments

32 Kidfluencers

34 Rewards of Animal Ownership

35 Letting the Seasons Enrich Us

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Departments 10 News Briefs 11 Health Briefs 12 Global Briefs

20 Conscious Eating 26 Green Living 28 Fit Body

34 Natural Pet 35 Inspiration 36 Business Directory

13 Eco Tip 16 Feature Story

30 Healing Ways 32 Healthy Kids

39 Farmers Markets

Advertising & Submissions Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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January 2024

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Publisher’s Letter HEALTHY LIVING HEALTHY PLANET

Goats on the Roof

PHOENIX & NORTHERN ARIZONA EDITION

The Eco Tip in this month’s edition on page 13 made me

Publisher Tracy Patterson, BSc, MES

think of Vancouver Island, located in British Columbia,

Design & Production Vegetorium, LLC

tivities and a plethora of towns and rural communities to

Canada—a great place to visit, with lots of outdoor acexplore, including Coombs, which is home to a unique

Copy Editor Sara Gurgen

store called Old Country Market.

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CONTACT US Natural Awakenings – Phoenix 17470 N Pacesetter Way Scottsdale, AZ 85255 Tracy@NaturalAZ.com NaturalAZ.com

The market was developed in the early 1970s by a family who had immigrated from Norway, and they fashioned the store after a Norwegian architectural design featuring a sod roof. But there was the challenge of mowing the roof, and the solution? Goats! They borrowed some obliging ruminants to “mow” the grass, and this started an instant tourist attraction—“goats on the roof ”—that has spanned decades. It’s hard to believe that something so simple could create one of the top tourist destinations in British Columbia.

Along with the draw of the goats on the roof, the market has wonderful local and old-world

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foods available for purchase, and I have to say it’s an incredible place to shop. And there’s

CEO Kimberly B. Whittle

more than just one store—there’s a garden center, fresh produce stand, ice cream shop, Italian

National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofing Melanie Rankin

restaurant, among others.

I plan to return to Vancouver Island for a visit, perhaps a goal in 2024—hiking, paddle boarding, sightseeing and, of course, shopping at the market where I hope to see the iconic goats who reside atop their summer “home” from spring to fall each year. What fun!

Layout Flip180 Media Cover image by Eric Kahn “Bay Head Chess Match, New Jersey” © 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.

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DEADLINE REMINDER! Please note that all deadlines (advertising and editorial) are the 10th of the month prior to the edition being published.

For example, January 10 is the deadline for all February edition submissions.

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Natural Awakenings 30th Anniversary

It was 30 years ago this month that Natural Awakenings was first launched in Naples, Florida. We offer a heartfelt thank you to the loyal readers that have come to know and love this media brand and allowed it to flourish.

We are deeply grateful to the advertisers and community partners that promote green living, healthy people, healthy pets and a healthy planet with their products, services and information. Without them and the readers that support them, this magazine could not offer outstanding journalism and inspirational content each month without cost to the community.

As has been the practice for the last 30 years, Natural Awakenings continues to adapt its concepts, content and communication to reflect the needs of our community without losing sight of our mission. This month’s new look is the first of several exciting enhancements that are coming in 2024. See the article and list of what’s new in 2024 on pages 24 and 25.

Graceful Aging Webcast Series gladysmcgarey.com

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News Briefs

Join Natural Awakenings and KnoWEwell for an inspirational Graceful Aging webcast series, the first of which begins with Gladys McGarey, M.D., the Mother of Holistic Medicine, 103 years young and author of The WellLived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age.

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REWIND YOGA FOR HEALTHY AGING

BIORESONANCE THERAPY—THE NEW FRONTIER

The 37 trillion cells in your body have voltage that powers the biomachinery inside. When those voltages drop, your cells have difficulty functioning in their normal manner and together may become a disease of any kind.

In each cell, there are power plants called mitochondria that process and store hydrogen, used in powering the many functions of the cell. This electrical power is used to instantly communicate with other cells throughout the body; finger burn—instant pull back.

Put simply, "We are hydrogen-powered electrical machines capable of complete recovery and maintenance when given the energy to do so." When batteries run down, you simply charge them back up using electricity. The exact same thing can be done to your body's cells using sound.

By delivering specific biological resonance energy to your cells, cellular restoration is stimulated by the same harmonic frequency the cell operates at. This results in the rapid full potentiality of the cell—resolving health issues.

Bioresonance therapy is the new frontier of human health that has become a fundamental part in millions of lives around the world, providing for healthy, productive and happy lives.

For more information, contact Arthur Cronkhite, of BioElectra, at 217-504-6468 or BWell@BioElectra.org. Also visit BioElectra.org.

See ad, page 18.

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CANNABIS SYNDROME

Cannabinoid hyperemesis syndrome (CHS) is a rare, but growing, condition of repeated and severe bouts of vomiting experienced by some marijuana users. The syndrome is difficult to predict or diagnose at this time, although its prevalence may be associated with the increased use and potency of the drug.

Some long-term, daily marijuana users develop CHS late in life, while some young people also suffer from it after a few years of heavy smoking. THC, the psychoactive component of marijuana, is thought to be responsible for CHS symptoms, because it binds to receptors in the body’s endocannabinoid system that regulate sleep and other bodily functions.

by Kim Carter As more people become interested in the benefits of yoga, it has become important to develop classes that are safe and accessible for the general population.

Rewind Yoga does just that.

Designed for adults 50 and older, it offers a practice that is inclusive, regardless of age, fitness level or body type. Rather than being a practice of trying to get the body into poses, accessible yoga shifts the focus to curiosity: What does my body want/need in this pose? The yoga is not in the pose, it is in meeting your body with kindness and attention as you explore what serves you and what does not.

Rewind Yoga is an evidence-based sequence developed by YMedica and studied in partnership with Arizona State University. Study results showed an improvement for six different metrics, as measured by the functional fitness test. The class focuses on three areas: developing balance, increasing flexibility and building functional strength. Students in the study also reported additional benefits, including reduced stress, alleviation of symptoms associated with chronic conditions, and promotion of healthy body awareness. In addition, moving through the same sequence provides a sense of safety and is soothing for the nervous system.

If you’ve ever wanted to try yoga, but felt you wouldn’t be able to do it, Rewind Yoga offers a safe, accessible practice that meets you where you are, in the body you have.

Kim Carter is a yoga instructor and Healing Touch certified practitioner. Learn more at IntuitiveKim.com. See ad, page 15.

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Although the exact mechanisms that trigger this illness remain unclear, mounting evidence suggests that prolonged cannabis use can lead to the rewiring of receptors and nerves in the gut and esophageal sphincter, leading to CHS symptoms. Some patients have found relief by rubbing creams with capsaicin—a chili pepper extract—on their arms or belly. Experts believe that the warming sensation created by these balms activates a receptor in the stomach that can calm nausea and vomiting.

Aleksandr Kravtsov/ Getty

Health Briefs

January 2024

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Global Briefs UPCYCLING PLASTICS INTO SOAP

Plastic waste has become a global environmental crisis, leading scientists to explore innovative methods for reusing and transforming it. A research study published in the journal Science provides evidence of the successful upcycling of polyethylene and polypropylene into a surfactant, the primary component of soap. The methods employed by the scientists led to a high conversion rate of 80 percent.

Natalia Klenova/Canva Pro

Upcycling plastics into soap offers several benefits. Using plastic waste not only reduces the burden on landfills, but also minimizes the demand for virgin materials in soap manufacturing. Plus, economic analyses conducted by the researchers suggest that the high conversion rate makes the process economically viable. oap: Natalia Klenova

Bottles for recycling(opens in a new tab or window) View more by Image Source from Photo Images

AVOIDING THE SINGULARITY

Singularity is a hypothetical future point where technological growth becomes uncontrollable and irreversible. It was thought to be decades away, giving humans time to plan. But Ben Goertzel, Ph.D., CEO of SingularityNET and a leading artificial-intelligence scientist, predicts that singularity is fewer than 10 years away.

VANISHING BANANAS

Every year, more than 100 billion bananas are consumed worldwide, 47 percent of which is the classic yellow Cavendish cultivar. According to a recent report in ScienceAlert, a strain of the Fusarium fungus known as Tropical Race 4 (TR4) is causing an outbreak of a wilting disease commonly referred to as Panama disease, which threatens to eradicate this popular varietal. First discovered in Australia in 1997, TR4 has spread worldwide. The infection begins in the tree’s roots and ultimately disables its ability to absorb water or conduct photosynthesis. Because of its slow progression, experts believe the disease will take about a decade to completely wipe out Cavendish bananas.

Although there is no simple solution to TR4, scientists are exploring several options, such as genetically modifying the fruit to be more resistant to TR4, grafting Cavendish onto other trees to make them more resistant, and evolving Cavendish seedlings by exposing them to TR4 and selecting those that fare best. These may turn out to be shortterm approaches, however, as the fungi could mutate.

The best solution may be for farmers to stop growing only one variety of banana. By increasing the genetic diversity of the world’s favorite fruit, bananas may become less susceptible to diseases. On the other hand, introducing a wider variety of bananas could drive up costs and would require an overhaul of ripening and transportation practices.

Despite the numerous benefits that AGI could bring, some people are concerned about the potential risks associated with the technology. Detractors worry that AGI could become more intelligent than humans, leading to drastic unforeseeable changes in civilization. While it is difficult to predict the exact timeline in which AGI will become a reality, it is important to consider the ethical implications of this technology, ensuring that its development aligns with human values and does not lead to unintended negative consequences.

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Somnuk/ Getty Images

Goertzel believes that the advent of artificial general intelligence (AGI) is just around the corner, citing the progress made by large language models like Meta’s Llama2 and OpenAI’s GPT-4. These systems have increased global enthusiasm for AGI, leading to more resources, money and human energy invested in its development.

AGI could create or modify its own algorithms, essentially teaching itself—something that currently available artificial intelligence does not do.

Eco Tip

Finding the Right Eco-Friendly Roof W hile a house is usually a family’s biggest investment, improvements can be made to make it an environmental asset, too.

SOLAR PANELS

According to the U.S. Department of Energy, just one hour of sunlight can provide the Earth with enough energy to power the globe for an entire year. Solar panels are a remarkable technology to harness that abundant energy and convert it into clean electricity. By installing solar panels on roofs, homeowners can significantly reduce their reliance on conventional energy sources and contribute to a greener future.

metadata analysis of 200 green-roof research studies. The analysis reported multiple benefits from living roofs. They act as insulators, reducing the need for heating and cooling and thereby lowering energy consumption.

Green roofs add beauty and value to the building and are expected to last twice as long as conventional roofs. They also improve air quality by absorbing carbon dioxide and releasing oxygen; reduce the urban heat-island effect; and retain rainwater,

thereby mitigating stormwater runoff and preventing the flow of pollutants into rivers and lakes.

Green roofs provide new habitats for plants, birds, insects and other wildlife that struggle to find shelter in concrete jungles. By bringing nature back into cities, we can foster biodiversity and create a more harmonious coexistence between humans and the natural world. Visit SFTool.gov for more information on green roofs.

Aside from their environmental benefits, solar panels can also save money on electricity bills. Research by Solar Reviews concludes that solar panel systems can pay for themselves within nine to 12 years through energy savings and various incentives.

Plus, according to The Appraisal Journal, a home’s value can increase by $20 for every $1 reduction in yearly energy bills, making solar an excellent long-term investment. To get an estimate on how much can be saved by installing solar panels on a home, visit UnderstandSolar.org.

GREEN ROOFS

Ferrantraite/ Getty Images

Imagine transforming a roof into a vibrant oasis teeming with lush vegetation and blooming flowers. Green roofs consist of layers of soil, plants and a waterproofing system, which work together to create a natural haven atop buildings.

The Office of Federal High-Performance Green Buildings commissioned an in-depth

January 2024

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Finding Health in an Unexpected Place

by Ingo Mahn, DDS It seems like the search for “wellness” is a never-ending journey. For many, it is simply a desire for more energy and a better sense of well-being. For some, it’s a battle to overcome a debilitating health condition.

In many cases that journey starts when a patient has been failed by a “sick care” system that only treats symptoms. However, even in the world of holistic medicine, finding the root cause of a health condition can be challenging.

It turns out that root cause often lies in an area seldom examined by any practitioner— the oral cavity and structures of the head and neck. As a holistic dentist, I have always been acutely aware of the health impact of toxic metals (such as mercury and nickel,

commonly found in dental restorations), infected root canals and gum disease.

Even conventional dentistry now understands the negative impact problems in the mouth can have on overall health. Go to the leading integrative medical centers in Europe and one of the first doctors you will see is a dentist. Dr. Thomas Rau, medical director of the Paracelsus Clinic, in Switzerland, notes: “Patients from the United States show up with a suitcase full of lab tests, yet no one has ever looked in their mouth.”

Addressing these oral problems will often yield positive results, yet it turns out there is another, even more problematic condition that also goes undiagnosed. Sleep-disordered breathing, a milder form of sleep apnea, af-

fects a large percentage of the population. In fact, according to a study published in The Lancet, a highly respected British medical journal, more than 25 percent of women and 50 percent of men suffer from a moderate to severe form of this disease.

Poor breathing affects literally every cellular function, including energy production, in our body. It would seem obvious that this would be an area of high interest to anyone in the medical field. Yet, it is mostly ignored until the problem reaches critical levels.

Even in its mild form, improper breathing has a major impact on sleep quality. Adequate, restful sleep is absolutely critical for optimal physical and mental health. During sleep, the body undergoes essential processes such as

A Sleep-disordered breathing 50

<60 years old >60 years old

Prevalence (%)

40

30

20

10

00 Mild

Moderate

Severe

Men

Mild

Moderate

Severe

Women Lancet Respir Med. 2015 Apr: 3(4): 310-318 Published online 2015 Feb 12. dol: 10.1016/S2213-2600(15)00043-0

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fight-or-flight state (sympathetic). Instead of healing and regenerating, cortisol levels rise at night and create a highly inflammatory environment—not a recipe for good health!

If you’ve struggled with chronic health issues or simply just want to feel better, good oral health and good sleep are a great place to start.

tissue repair, muscle growth, and the release of growth hormones. Good sleep is linked to improved mood, enhanced cognitive function, and a bolstered immune system.

Chronic sleep deprivation, on the other hand, has been associated with an increased risk of various health issues, including obesity, diabetes and cardiovascular diseases.

So how do you know if you are getting proper restorative sleep? Nobody wants to spend a night in a sleep lab! Fortunately, technology is now available that allows us

to do a highly accurate home sleep test using a simple ring.

You can even assess your own sleep quality.

Waking up feeling unrested, getting up to use the bathroom, tooth grinding and mouth breathing are all indicators of poor sleep.

Of course, if you snore (even mildly), you are definitely not getting the type of sleep you need!

Maybe the worst part of sleeping poorly is that it puts your autonomic nervous system into a

Dr. Ingo Mahn is a 1985 graduate of Marquette University School of Dentistry. He is an accredited member of the International Academy of Oral Medicine and Toxicology (IAOMT) and earned a doctorate in integrative medicine from Capital University, in Georgetown. He is the founder of Natural Dental Partners, a health-centered dental practice in North Scottsdale. For more information, call 602-775-5120 or visit MyNaturalDentist.com. See ad, pages 5 and 27.

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Feature Story

Graceful Aging Living Longer, Healthier and More Fulfilled

by Carrie Jackson

P

eople are living longer, and as we age, we increasingly become aware of a desire to remain healthy, vibrant and active for as long as possible.

It’s about extending our health span as much as our lifespan. While genetics play a role in how we experience the aging process, advancements in science are helping us understand that how we manage our mindset, physical activity, stress levels and diet can have just as much of an impact. By redefining what it means to get older and finding deeper meaning, we can embrace aging with grace and gratitude, rather than resist it. Many factors are within our control, and it is possible to live a fulfilling and vibrant life well into our twilight years.

At nearly 103 years young, Dr. Gladys McGarey wrote the book on graceful ag-

ing. As the author of The Well-Lived Life: A 102-Year-Old Doctor’s Six Secrets to Health and Happiness at Every Age, she suggests that we reframe aging as an opportunity rather than a loss, thereby pioneering a new way of thinking about disease and health. “At 102, I’m losing my eyesight, but my insight has improved,” says the cofounder of the American Holistic Medical Association. “I have trouble reading but can listen to audiobooks and have deep conversations with people. If we look for illness and pain at the end of life, that’s what our bodies will show us. But if we reach for health, joy, laughter and other realities of true humanity, that’s what we will find.”

McGarey asserts that our medical community is trained to eliminate pain and illness rather than learn from their mes-

theDR.com

gladysmcgarey.com

sages. “If we can lean into what understanding a disease shows us, we can discover true wisdom,” she explains.

“You can hold onto the pain, or you can hold onto what you learn from the pain.

When my son was training to be an orthopedic surgeon, he confided that he was afraid to have people’s lives in his hands. I responded that if he thinks he’s the one who does the healing, he has a right to be scared. Doctors provide the technology to turn the healing over to the patient, and we have the core knowledge of what to do inside of us.”

McGarey is a firm believer that forgiveness is essential to freeing up stuck energy. Life has to move, she says, and letting go of feelings that may be lingering in our subconscious allows us to move forward with grace. “If we hang on to the dark places in our lives, we will get stuck. Pay attention to your dreams, both during the day and night, because they hold the truth. We all came here for a reason and have our life’s purpose. If you find that, you will always be fulfilled and can embrace the aging process instead of fighting it,” she says.

deepakchopra.com

From left, Tom O'Bryan, Gladys McGarey and Deepak Chopra

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Renowned alternative-medicine advocate Deepak Chopra, M.D., is an author, speaker and founder of the Chopra Foundation, a nonprofit dedicated to research on wellbeing and humanitarianism. His latest book, Quantum Body: The New Science for Living a Longer, Healthier, More Vital Life, outlines how we can harness the power of the quantum body to significantly improve our physical and mental wellness, leading to a more fulfilling aging process.

According to Chopra, our well-being depends entirely on the quantum field, which exists on a subatomic level and is the infinite source of everyday reality that affects our thoughts, feelings, sensations and biological responses. “Your quantum body is the central hub for every process that requires intelligence, just as a power plant is the central hub for everything that requires electricity. The prospect of having your quantum body fail you is far more

serious than any single symptom of disease and aging. Well-being is weakened whenever there is a failure of intelligence and is strengthened when intelligence flows naturally,” he explains.

Disease and aging are further downstream in the intelligence flow, Chopra notes, and when someone succumbs to a heart attack or cancer, intelligence has failed in either the cardiovascular system or a single malignant cell. “Instead of being anxious about cells, tissues, organs and systems, which aren’t under your control, you can live from the source where all controls are overseen by your quantum body. Here, all information is perfect, the flow of intelligence is never wrong or distorted, and the creative possibilities for the future are boundless,” Chopra contends.

One vital aspect of healthy aging that we can control is our approach to stress

management, which Chopra says most people don’t take seriously enough. Stress can come from myriad sources, including family and social relationships; workplace stresses; a poor-quality diet; deficient sleeping habits; lack of exercise and downtime; and constant distractions from texting, video games and around-the-clock news reports. That is why it is more important than ever to develop tools for self-care.

“The frenetic pace of modern life has overwhelmed the autonomic nervous system, which is responsible for all the processes, from heartbeat to respiration and digestion, that run independently of your conscious actions,” Chopra advises. “Medical research validates how essential stress management is, but what needs to change are socially ingrained attitudes that persuade us to tolerate stress beyond what our bodies and psyches are designed for.”

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theDR.com

Educate.

Connect.

Thrive.

Tom O’Bryan, DC, age 70, and his 2-year-old son

Chopra encourages prioritizing deep sleep, tuning into breath and awareness, and mindful exercises to return to our zero point—a state of rest from which activity springs. “Your awareness experiences the zero point as silent, calm, alert and pregnant with boundless possibilities, where you have access to your next thought,” he explains.

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Embracing instead of resisting our quantum body further helps the energy flow.

“The most natural way to live is in your dharma, or your truth,” Chopra says.

“The greatest gift of self-awareness is that you can prove this to yourself every day by living with love, truth, beauty and bliss as your goal. Ultimate well-being

requires no less, and living from your source reveals that the infinite is personal and within reach. Physical well-being exists if you are able to live a long life in good health; mental wellbeing exists if you retain clear, sharp thinking; psychological well-being exists if you are free of anxiety and depression; and spiritual well-being exists if your life has higher purpose and meaning.”

With more than 40 years of experience as a functional medicine doctor, Tom O’Bryan, DC, DACBN, CIFM, is an internationally recognized speaker and writer on chronic disease and metabolic disorders. He defines graceful aging as a state of full body function, without limitations and with rational expectations for what the body can do. O’Bryan points to the so-called Blue Zones, with an extraordinarily high percentage of people living into their 90s and above, as examples of those gracefully aging.

“The lifestyle of people living in these areas includes daily rituals that reduce stress and reverse the inflammation associated with stress. As a result, they are able to live long, fruitful, happy lives as contributing and engaged members of society,” he notes.

O’Bryan believes that the greatest contribution to living a vital life is identifying and reducing the triggers of inflammation in our bodies, which can largely be accomplished with lifestyle modifications. “According to the U.S. Centers for Disease Control and Prevention, 14 of the top 15 causes of death are related to chronic inflammatory diseases. Many people address inflammation with medication, but they don’t realize that food is the best medicine,” he explains. “With diet being the largest source of inflammation activation in the body, it’s important to question what’s on the end of our fork and nourish the body with an anti-inflammatory diet, including berries, leafy greens, garlic, curcumin and plenty of pure water. Your body always wants to be healthier, and if we identify and reduce our exposure to the triggers of inflammation, the inflammation calms down.”

Reducing inflammation also allows the central nervous system to settle into rest-and-digest mode, which can help the body age more gracefully. “Inflammation is the immune system’s response to harmful stimuli,” O’Bryan says. “An activated immune system is a life-saving, non-negotiable state that sets our sympathetic nervous system into fight-or-flight mode. When we are stressed or fighting for our lives, our heart rate is fast; our breathing is short, sharp and shallow; and our muscles are tight and ready for action. When inflammation decreases, our bodies are able to calm down and activate the parasympathetic nervous system. In that very relaxed state, your heart rate is slow; your breath is deep; your muscles are relaxed; and your brain is open, expansive and daydreaming of new possibilities in life. That’s when healing and regeneration occurs.”

Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com.

January 2024

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Conscious Eating

Thyroid-Friendly Eating How to Treat Hypothyroidism With Food

by Veronica Hinke

S

haped like a butterfly, the thyroid gland in the neck plays a critical role in overall health, as it produces a series of hormones that regulate metabolism, brain development, bone maintenance, and heart, muscle and digestive functions. Thyroid health can be achieved by eating clean, unprocessed foods and maintaining appropriate levels of iodine.

According to the National Institutes of Health, nearly five in 100 Americans suffer from hypothyroidism, which occurs when the body does not produce adequate amounts of thyroid hormones. Common symptoms like weight gain, fatigue, inability to tolerate cold temperatures and hair loss should not be ignored. Diagnosis is aided by a blood test that measures levels of thyroid-stimulating hormones.

While most cases of an underactive thyroid are mild or cause few obvious symptoms, the disease can become severe if it is left untreated.

“For women, an especially critical time to check thyroid health is during perimenopause years, when thyroid function can often waver, becoming underactive. Even if lab tests are normal, it is important to speak with a physician that understands the symptoms of hypothyroidism,” says Anna Cabeca, an obstetrician-gynecologist and women’s health expert in Brunswick, Georgia. “Most people can improve or reverse it radically. Diet is very powerful. Start with your shopping list and at the top write: Food is medicine.”

Offering hope, Michigan-based obstetrician-gynecologist Tabatha Barber says, “It’s often about doing less, not more, to

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SKIP THE GLUTEN

“Gluten is the main trigger that really seems to irritate the immune system,” says Barber. “A lot of people don’t realize that gluten is in some sauces, salad dressings, seasonings, medication fillers and more. It can be enough to keep the inflammation associated with hypothyroidism going.”

Minadezhda/ Getty Images

“Only 10 percent of the population is aware of their thyroid problem and trying to manage it. Thyroid disease is a big thing. If people don’t know if they have it, they should be screened for it. If they have it, they should have hope,” says Alan Christianson, a naturopathic endocrinologist and author of The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto's Symptoms With a Proven IodineBalancing Plan.

help improve thyroid function. Don’t be afraid that this is something you have to live with forever.” As a teenager, Barber was diagnosed with Hashimoto’s disease, an autoimmune condition that affects the thyroid gland and often causes hypothyroidism. She has learned how to modify her diet for relief.

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Estefaniavizcaino/Canva Pro

BALANCE IODINE

“Iodine is the Goldilocks mineral,” says Christianson. “It’s important to not consume too much or too little. Those with thyroid disease usually get too much.

When they do, it inflames and slows the thyroid.” In such cases, he recommends eating a wide range of unprocessed food and avoiding ingredients with the highest iodine content, such as fish and other seafood, iodized salt, seaweeds, grains and most dairy.

MONITOR INGREDIENTS

Barber prioritizes the elimination of artificial ingredients and additives, saying, “It’s about really getting back to basics, eating unprocessed meats, vegetables and some fruits.” She recommends consuming foods rich in zinc and selenium, such as shellfish,

legumes, seeds, nuts and diary, as they send signals to the thyroid to produce the right hormone levels.

Cabeca shaves selenium-rich Brazil nuts on soups or salads. “Keep them as a staple in the kitchen,” she advises, adding that balance is important when selecting zincand selenium-rich foods because some of them, like dairy, may also contain high levels of iodine.

EAT ANTI-INFLAMMATORY FOODS

Cabeca finds clever ways to sneak antiinflammatory ingredients into her recipes. For her kafta kabobs, for example, she combines ground meat with finely chopped parsley, garlic, tomatoes or dried shiso leaves and tops them with cashew

butter or tahini sauce. Similarly, she uses plenty of parsley in her tabouleh—a traditional Middle Eastern salad—and replaces the customary bulgur wheat with chopped Brussels sprouts or cauliflower.

According to Northwestern Medicine, cauliflower can be part of a healthy thyroid diet, along with other cruciferous vegetables. “These are foods that I grew up on,” Cabeca says, noting that parsley is a natural diuretic that is also good for the thyroid.

Veronica Hinke is a food historian and author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style; Titanic: The Official Cookbook and Harry Potter: Afternoon Tea Magic. Learn more at FoodStringer.com.

January 2024

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ROASTED BEET AND PISTACHIO SALAD

YIELD: 4 TO 6 SERVINGS

8 medium or 4 large beets, peeled and cut into 1-inch wedges 3 garlic cloves, minced ⅓ cup unsalted pistachios 2 cups baby leaf spinach leaves ¼ cup rice wine vinegar 1 Tbsp extra-virgin olive oil Kosher salt and freshly ground black pepper, to taste Misting oil Preheat the oven to 350º F. In a medium bowl, toss the beets with the garlic and a mist of oil. Pour into a baking dish and lightly cover with foil. Bake for 30 minutes or until the beets are tender. Let sit for 15 minutes until cool.

3 Tbsp chia seeds 1 cup unsweetened flax milk 1 Tbsp maple syrup 1 tsp vanilla 0.65 inextract 1 cup kiwi, peeled and diced (about 3 fruits) 2 Tbsp pistachios, chopped

In a salad bowl, combine the beets with the pistachios, spinach leaves, vinegar and olive oil. Salt and pepper to taste.

Add the ingredients, except pistachios, to a blender and blend for one to two minutes until smooth. Pour into a bowl, cover and refrigerate for at least 1 hour. Garnish with chopped pistachios.

Recipe courtesy of Dr. Alan Christianson, NMD, from The Hormone Healing Cookbook.

Recipe and photo courtesy of Dr. Alan Christianson, NMD, from The Hormone Healing Cookbook.

Dr. Alan Christianson

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KIWI CHIA PUDDING

YIELD: 4 TO 6 SERVINGS

Metro Phoenix & Northern Arizona Edition

Sweet marshmallow/shutterstock.com

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SALMON AND ROASTED VEGGIE SALAD

YIELD: 2 SERVINGS

1 carrot, peeled, sliced and quartered 2 cups cauliflower, cut into florets ½ cup broccoli, cut into florets 1 cup mushrooms, chopped 1 Tbsp coconut oil 1 tsp garlic powder 6 oz wild-caught salmon fillet 2 Tbsp extra-virgin olive oil 1 Tbsp lemon juice 1 tsp Dijon mustard 3 cups baby spinach 2 Tbsp pumpkin seeds Sea salt and black pepper, to taste Preheat the oven to 425º F. Line a baking sheet with parchment paper. Add the carrot, cauliflower, broccoli and mushrooms to the baking sheet. Drizzle with coconut oil and season with garlic powder, parsley and salt to taste.

Bake for 15 minutes.

Remove from the oven and add the salmon to the baking sheet. Season with salt and pepper to taste. Return to the oven and continue to bake for an additional 15 to 20 minutes or until the salmon is cooked through and the vegetables are tender.

Meanwhile, make the dressing by combining the olive oil, lemon juice and Dijon mustard into a small bowl. Whisk ingredients and season with salt and pepper to taste.

Assemble the salad by dividing the spinach between bowls and topping with vegetable mix and salmon. Top with the pumpkin seeds and dressing.

Recipe courtesy of Dr. Tabatha Barber. Photo by Morgan Chorak.

Morgan Chorak

January 2024

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30th Anniversary

by Kimberly Whittle Humans are social creatures by nature, and leaning into community is key to a long and healthy life. Look no further than the five so-called Blue Zones in places around the planet where people regularly live to be 100 years old. While eating nutritious food and exercising regularly are important aspects to a healthy lifestyle, Dan Buettner, a Blue Zones expert, believes part of the secret to a long and healthy life is finding purpose and doing it with help from a meaningful community.

Buettner’s observations are supported by research. An article published in the American Journal of Lifestyle Medicine summarized the significant evidence that connection to a community helps people physically and mentally with improvements in weight control, blood sugar levels, cancer survival, cardiovascular health and overall mental health, as well as a notable mitigation of depression and posttraumatic stress disorder symptoms. In a Brigham Young University meta-analysis of 148 studies to determine the effect of social relationships on the risk of mortality, researchers reported that social connections with friends, family, neighbors or colleagues improved the odds of living longer by 50 percent.

A Nexus for Consciousness, Healing and Hope Natural Awakenings, a pioneering magazine founded to educate and connect communities for healthy living on a healthy planet, is celebrating its 30th anniversary. In this digital era, Natural Awakenings continues to stand at the vanguard along with its parent company, KnoWEwell, and its Regenerative Whole Health Hub (Hub). The one-of-its-kind Hub uniquely builds communities, enables trusted connections to people and businesses, provides evidence-based resources, as well as local provider and thought-leader education and healing programs.

As global stressors continue to arise, now more than ever, it’s important to us at Natural Awakenings Publishing Corporation and KnoWEwell to expand our community’s impact to inspire, empower and connect our ecosystem locally, nationally and globally. We will be bringing our readers immersive engagement and learning opportunities, and amplifying our local businesses through multimedia publishing and business services in our local Natural Awakenings online communities, as well as within KnoWEwell’s Regenerative Whole Health Hub. As we enter our fourth decade, our print magazine will continue to grow while we embrace the everexpanding new era of digital enlightenment. We intend to continue to be a beacon of hope and a connector for safe, trusted connections to real people, authentic experts, education, and our natural, integrative and whole-health communities. We are creating new opportunities for our readers to learn from and engage with local business owners, as well as national and global experts through the Hub by:

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30th Anniversary Bringing articles to life and expanding services to local business owners to help them share their unique qualities, expertise and stories in online inspirational and educational webcasts and videos Engaging online community book discussions with luminaries such as Deepak Chopra (see ChopraQuantumBodyDiscussion.KnoWEwell.com) Providing access to immersive learning directories and 200-plus topic-specific communities Helping people find their best-matched providers, community members, businesses and locally grown foods based on their needs, values and preferences Saving members money with discounts on organic foods, courses, healing programs, products and services We promise to remain steadfast in our commitment to high-quality, evidence-based journalism to help our readers stay current and make informed decisions for sustainable, regenerative healthy living. Beginning this month and throughout our 30th year, we invite our readers and business owners to check out what’s new in our print magazines and online. We hope everyone loves our fresh new magazine design this month.

We invite all to engage and connect with like-minded communities, submit feedback for a chance to be included in the new, “Members Comments” department of our magazine, and share your favorite businesses to help us continue to build trusted resources locally and globally. Together, we will be the change we seek in the world to build regenerative communities one at a time to achieve WELLthier Living: Happy. Healthy. Abundant. Purpose-Filled, People and Planet.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C., and the CEO of Natural Awakenings Publishing Corporation. Learn more about her personal journey and purpose at KnoWEwell.com/written-content/steppingstones-WELLthier-living.

What’s New and Coming in 2024 at Natural Awakenings Sign up today to be the first to know what’s coming and what’s new: • Expansion online to all 50 U.S. states with interactive digital magazines • New fresh look for our print magazine, websites and online communities • Share your feedback and new Member Comments department • Artist cover submissions • Reader and business-owner surveys • National book discussion communities with luminaries such as Deepak Chopra • New rotating departments and exclusive online articles • Inspirational local and global provider and business-owner spotlight webcasts • 100-plus (and growing) whole-health educational webcasts both live and on-demand • Giveaways and exclusive members-only discounts on programs and organic foods • Late night show with Dr. Reef Karim • Join our online community to receive Natural Awakenings’ 30th anniversary cookbook.

• Love us! Own Your Own franchise! Learn more at Corp.NaturalAwakenings.com.

January 2024

25

Green Living

Growing Young in Nature How Seniors Heal in the Great Outdoors

by Kelcie Ottoes

S

pending time outdoors is a valuable pastime for individuals in their golden years. Besides being exceedingly pleasurable, communing with nature, breathing fresh air, feeling the warmth of the sun or hearing birdsong can markedly improve a person’s physical, mental and emotional well-being. For seniors, exposure to green and blue spaces inspires a more active lifestyle that is both spiritually and socially engaged, thereby offsetting the challenges of chronic illness, disability and isolation. Whether playing Scrabble under the shade of a tree, strolling along the banks of a lake with friends or planting flowers and herbs in a raised garden bed, adding that outdoor element to any activity is a win-win.

of clinical psychiatry at Columbia University. “Participating in outdoor activities such as walking, gardening or simply enjoying nature contributes to improved physical fitness.”

Gardening improves physical strength, flexibility, and overall health and quality of life.

Older adults that regularly take walks report less pain and sleep problems compared to adults that don’t get outside every day. Nature also promotes healthier blood pressure,

higher energy levels, lower heart rate, reduced stress, less chronic pain and a reduction of illnesses such as diabetes, cardiovascular disease, cancer and respiratory issues.

MENTAL AND COGNITIVE IMPROVEMENTS

Nature offers mental and cognitive benefits to seniors. While simply viewing pictures of natural settings can reduce mental fatigue, a walk outside offers a greater positive impact. A University of Michigan study found that spending time outdoors can enhance memory and attention span by up to 20 percent.

Forest bathing—a wilderness walk while engaging the senses—originated in Japan and has become increasingly popular with older populations. A study in Singapore found that seniors engaged in a horticulture program experienced improvements in sleep, cognitive function and psychological wellbeing, as well as a reduction in anxiety.

Older populations that engage in more strenuous activities like walking, biking or running in natural settings have a lower

PHYSICAL REWARDS

Nathan Bilow/ Getty Images

A vigorous workout outside is not necessary to derive benefits. Fresh air boosts the immune system by increasing white blood cell production. Merely living near trees can extend a person’s lifespan by up to 12 years, according to a Harvard University study of more than 100,000 women over an eight-year period. Another study of 350,000 people in Holland found that green spaces can improve overall health, reduce health complaints, lower the propensity for psychiatric illness and engender a general feeling of improved health.

“Exposure to natural light fosters the synthesis of vitamin D, which is crucial for bone health and mood regulation,” says Dr. Ryan Sultán, an assistant professor 26

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risk of mental health issues. Green and blue spaces foster feelings of renewal, restoration and spiritual connection, while physical activity in such settings enhances mood, reduces depression risks, lowers stress and improves cognitive function.

EMOTIONAL AND SOCIAL BENEFITS

State University. “To do this, we pay attention to the environment and notice things through our senses. We focus on what we are grateful for, including our surroundings or other aspects of our life.”

OVERCOMING BARRIERS TO OUTDOOR ENGAGEMENT

Loneliness and isolation greatly impact seniors, and social interactions outside can help alleviate some of this loneliness.

Nature provides space for multi-generational social interaction and engagement, including planned activities with friends and family or impromptu gatherings with neighbors. Those with access to green space have a stronger sense of unity and belonging with their community.

The main barriers stopping seniors from getting outside are mobility limitations, accessibility issues and safety concerns.

One study found reduced mobility was the primary factor limiting nature experiences for older populations. “If we have a fear of falling, then we reduce our movement. If we reduce our movement, then we are more likely to fall, and that spirals,” says Dattilo.

“Mindful walking is a simple way to get started building a relationship with the outdoors and is conducive to experiencing nature in a positive way while being present,” says John Dattilo, Ph.D., a professor in leisure studies at Pennsylvania

Caretakers can help by encouraging seniors to pick the activities they want to do, without stifling their interests. “If people pursue activities they have interest in, they are much more likely to experience leisure,” says Dattilo. “And leisure gives

us meaning and purpose in life. It also helps us feel authentic. It’s not as much about recreational activity, and more about engagement.”

If seniors want to venture beyond their homes, choose accessible locations where there are paved paths, shelter and bathrooms. Come prepared for the activity.

Dress comfortably, use mobility aids, apply sun protection and bring water and snacks. For those that are uncomfortable spending time in nature alone, invite others or join a senior-friendly program, class or event. If leaving the home or bed is no longer an option, give virtual reality a try, which has been shown to provide seniors with some of the benefits of the outdoors. There are many commercially available virtual reality applications such as Google Earth VR and Wander on Meta Quest.

Kelcie Ottoes is a writer for sustainable businesses and frequent contributor to Natural Awakenings.

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Fit Body

Preventing Falls in Advanced Age Essential Tips for a Life in Balance

by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)

A

ccording to the U.S. Centers for Disease Control and Prevention, one out of every four adults aged 65 and older report trips and falls each year, and 9 million of those falls result in an injury. These sobering statistics highlight the importance of learning how to prevent such mishaps. Here are five easy-to-follow tips.

• Create a Safe Living Environment: Decluttering walkways, securing loose rugs and keeping spaces clear can reduce the chances of tripping and falling.

• Light Spaces: Low-light conditions can be a major culprit in falls. Install bright lights and nightlights in essential ar28

eas like staircases and corridors to prevent missteps.

tailored balance exercises, staying active is key.

• Equip the Home With Assistive Tools: For added safety, especially in potentially slippery places like bathrooms, install handrails, grab bars and non-slip mats.

IMPORTANCE OF EXERCISE IN PREVENTING FALLS

• Make Smart Footwear Choices: Opt for shoes that fit snugly, offer good grip and are comfortable. It is best to avoid high heels or any footwear with slippery soles.

Commit to Regular Exercise: Focusing on exercises that enhance strength, balance and flexibility can significantly lower the risk of falls. Whether it's yoga, walking or

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Physical activity isn't just about staying fit or losing weight. “Exercise plays a big role in fall prevention,” says Debra Atkinson, certified strength and conditioning specialist and host of the Flipping 50 podcast. “Exercise goes far beyond strength, though. In fact, studies have shown just getting stronger doesn’t always lend itself to better balance.”

For older adults, a combination of regular exercise and balance training can play a pivotal role in preventing falls. Here's why:

• Strengthening Muscle Tone: Regular exercise helps to build and maintain muscle tone, which is crucial for everyday movements. Stronger muscles support the joints, making it easier to get up from a chair, climb stairs or recover quickly when starting to fall.

• Enhancing Flexibility: Flexibility exercises can improve the range of motion in joints, resulting in smoother, more fluid movements, which can help prevent missteps and sudden falls.

• Building Bone Density: Weight-bearing exercises like walking or resistance training can strengthen bones, reducing the risk of fractures in the event of a fall.

• Boosting Confidence: Regular exercise can instill a sense of physical confidence.

When individuals feel physically strong and agile, they're less likely to be overly cautious or afraid of falling. This can lead to a more active lifestyle, further reinforcing physical strength and balance.

EXERCISING TIPS

Exercise for fall prevention focuses on consistency and the right activities, not just intensity. Here’s a concise guide:

Jacob Lund/Canva Pro

• Improving Balance: Balance exercises, such as tai chi and certain yoga poses, train the body to control and distribute weight in a centered manner. With better balance, the chances of stumbling or tipping are substantially reduced.

• Balance Exercises: Enhance balance with activities like standing on one foot, walking heel-to-toe or standing up without hand support. Atkinson recommends disruption practice during balance exercises. “Have someone gently come up and push a bit on your shoulder, hip or leg. You will have to react and respond just as you would if you were righting a fall. Do it on both sides.”

• Safety First: Exercise in a hazard-free space. If unfamiliar with equipment or exercises, seek guidance.

• Flexibility Workouts: Opt for yoga or tai chi, both of which boost flexibility and coordination.

• Set Goals: Stay motivated with achievable targets, whether walking longer distances or mastering new exercises.

• Join Group Classes: Consider activities that offer physical and social benefits, such as Pilates. Elliot encourages older

David J. Sautter is a certified trainer, fitness-nutrition specialist, and health and fitness writer.

adults to try dancing or boxing. “The art of coordinating left foot, right foot not only moves your joints but also exercises the brain. Mind-to-muscle is a necessary component to building strength, awareness and balance.”

• Start Gradually: Begin with gentle activities like walking and stretching. As stamina is gained, increase the intensity.

• Strength Training: Use resistance bands or body weight. Emphasize leg and core exercises, such as squats and leg lifts, to enhance stability. “Increase intensity by closing your eyes, then moving your head left to right during single-leg lift variations,” recommends personal trainer Scott Elliott, of Del Mar, California.

January 2024

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Healing Ways

Individualized A Alzheimer’s Treatments

ccording to the Alzheimer’s Association, more than 6 million Americans suffer from Alzheimer’s disease, and the numbers are expected to rise to nearly 13 million by 2050. In addition to the loss of cherished memories, more than 11 million unpaid caregivers provide an estimated 18 billion hours of care for Alzheimer’s and dementia patients annually. Given the costs and burdens of the disease, many people wonder whether Alzheimer’s is reversible. Recent discoveries indicate that may be possible.

A New Frontier in Disease Reversal

Photoboy/Canva Pro

by Dana Thacker, BSN, RN

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MECHANISMS OF ALZHEIMER’S

The U.S. Centers for Disease Control and Prevention describe Alzheimer’s disease as a neurodegenerative condition that results in cognitive decline, memory loss and deficits in language and behavior. It is the seventh leading cause of death in the United States and the most common reason for dementia in older adults. During the early stages of the disease, neurons within the brain become damaged without apparent symptoms. This destruction can occur for a decade without recognition, resulting in delayed diagnosis and treatment. Protein buildup forces healthy neurons to stop functioning and sever connections, which likely provokes brain cell death and shrinkage.

BREAKTHROUGH IN TREATMENT

Research published in the Journal of Alzheimer’s Disease offers new hope for patients. Twenty-five participants with preAlzheimer’s or early-stage dementia were evaluated to identify potential contributors to cognitive decline using brain magnetic resonance imaging (MRI), genetic testing and other biomarkers. The scientists then designed an individualized, precision medical protocol for each patient.

Cognitive testing after the nine-month treatments showed that 84 percent of the participants not only maintained neurological function, but also improved cognition.

A follow-up MRI also showed an increase in gray matter volume. The researchers noted in their report that a larger, controlled trial is warranted.

‘TIS THE SEASON! TRY

“Dementia is not a death sentence,” states Kat Toups, a functional medicine psychiatrist and co-contributor to the precision treatment research. In her own practice, she embraces a patient-centric, multimodal approach to treating Alzheimer’s that focuses on three components—infection, inflammation and immunity. By reducing inflammation and treating infections, she asserts, the body is ready to receive immune-building therapies.

ANSWERING THE SKEPTICS

“Mainstream medicine has been going about [Alzheimer’s treatment] the wrong way. I was taught to make a diagnosis, then write a prescription for something that doesn’t work,” says Dr. Dale Bredesen, a cocontributor to the aforementioned study.

Recent trials have suggested that current pharmaceutical treatments for Alzheimer’s, such as Donanemab, merely slow the rate of disease progression, rather than reverse its effects.

With his personalized, precision-medicine approach, Bredesen aims to do better. He equates Alzheimer’s to COVID-19, noting, “When the pandemic hit, nations entered protection mode. Economies suffered and went into a recession. In the same way, receptors within our brain can also go into a recession or protection mode. However, when these same receptors receive adequate resources, they continue to grow and make connections.

Neurons shift from protection mode to connection mode, reversing the effects of Alzheimer’s.”

THE BREDESEN PROTOCOL

Based on his research, Bredesen asserts that Alzheimer’s is the result of an imbalance in the brain’s neuroplasticity signaling. He has identified 36 factors that can trigger downsizing in the brain, including metabolic derangement, poor nutrient status, lack of trophic support [chemical signaling] and exposure to viruses. The Bredesen Protocol is designed to change a patient’s biochemistry to correct those imbalances by addressing patient-specific triggers.

Apollo Health, where Bredesen is chief science officer, has developed a software algorithm that uses patient data from medical questionnaires, laboratory testing and cognitive assessments to offer an analysis of the patient’s cognitive risk factors and a personalized treatment plan designed to prevent and reverse cognitive decline. The patient works with practitioners and coaches trained in the protocol to implement the treatment plan, which covers seven areas: nutrition, exercise, sleep, stress, brain stimulation, detoxification and supplements. The individualized nature of Bredesen's Protocol is foundational to the program's success.

To learn more or to find a practitioner or coach trained in the Bredesen Protocol visit ApolloHealthCo.com/bredesen-protocol.

Dana Thacker is a registered nurse with a passion for cures over treatments and naturopathy over pharmaceuticals.

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Healthy Kids

Kidfluencers

identical twins decided to take action. They launched Positive Change Charities, a nonprofit that awards book grants to promote diverse authors to kids in need and underfunded K-12 libraries across Illinois.

Using Social Media for Positive Change

by Megy Karydes

S

ocial media has made it easier than ever to share ideas, and today’s generation of digital natives are adept at using it. With one video post, they can reach thousands in minutes. Welcome to the world of “kidfluencers”: young people with throngs of online followers that use their platforms to sway their peers (and adults, too). Aged 16 or younger, these engaged leaders know the ins-and-outs of the latest technology and understand that there is power in becoming more than

just a passive viewer. While some use social media outlets to earn sponsorships or market products, others leverage their online brands to inspire agents of change and make a positive difference in the world.

REACHING THE READING MASSES

When eighth-graders Kyra and Phallon Pierce noticed a racially insensitive book and zero multi-cultural authors on an assigned reading list, the Chicagoland-based

“We’ve given out about 4,000 books, and I’m really excited about that because we go to the schools and personally get to give those books out,” Kyra says. The twins are competitive dancers and use social media to promote their performances, and they employ those same venues to get the word out about their book-focused work.

On Instagram, for example, the Pierce girls encourage Illinois kids to check out their curated reading list, apply for a grant or push for state legislation that compels the inclusion of diverse authors in K-12 curriculums. “I feel like [social media] is a really good tool to use, because it allows you to get to a wide variety of people,” Phallon notes. “It hits adults; it hits teenagers; it hits anybody. It allows you to really push your message out there.”

MOBILIZING COMMUNITY CLEANUPS

Erin Daniels

Known as The Conservation Kid, Cash Daniels is a 14-year-old influencer from Chattanooga who uses Instagram to promote Tennessee River preservation efforts.

Since he began this work at age 7, he has helped recycle 2,000 miles of fishing line and remove more than 30,000 pounds of trash and two tons of aluminum cans from area waterways. He leads community cleanups and often speaks directly to children at school functions.

Cash Daniels speaks to his peers about waterway preservation.

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“Kids may be a small part of the population, but we're 100 percent of the future,” Daniels asserts. “And if somebody says you can't do it, get out there and prove them wrong.” Instagram is his preferred outlet because that’s where he feels he can reach the most people in the limited time he can commit to online endeavors. In addition to leveraging social media to inspire others,

Erin Daniels

A successful cleanup inspired by Cash Daniels.

he has met some of his best friends online, as well as people wanting to collaborate with him to amplify his message.

and other types of engagement, she says, trigger the reward center in human brains, and that can lead to addictive-like behavior.

PROTECTING YOUNG INFLUENCERS

Recognizing the dangers, the parents of both the Pierce twins and Daniels limit their kids’ social media use and monitor posts so that they can address any worrisome events or behaviors before they get out of control.

While influencers like the Pierce twins and Daniels work hard to promote positive messages online, they are not immune to the more negative realities of being in the spotlight. If their interests or values don’t align with abusive keyboard warriors, these well-meaning kids may be subjected to trolling, online bullying and hate speech.

Dr. Meg Arroll, a psychologist and author of Tiny Traumas: When You Don't Know What's Wrong, but Nothing Feels Quite Right, believes that online influencing is a form of work and families should try to strike the right work-life balance. “How many hours a day would we allow our kids to work, even if it's something that they wanted to do?” she asks.

Arroll highlights the complexities that parents must navigate when a child starts to earn money or products in exchange for social media influence. Those likes, shares

INSPIRING NEW KIDFLUENCERS

When the Pierce twins visit schools, their audiences are comprised of kids just like them. “There’s no difference between us; we're all the same,” says Phallon, and Kyra chimes in that this commonality can be inspiring. Daniels believes that when kids see him in action on social media, they are motivated to act, as well. He is a role model—opening new possibilities for future kidfluencers.

Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress: Scientifically Proven Ways to Relieve Anxiety and Boost Your Mental Health Using Your Five Senses.

January 2024

33

Natural Pet

Rewards of Animal Ownership How Pets Enhance Human Well-Being

by Karen Shaw Becker, DVM

W

hen stress and cognitive decline are prevalent concerns, the role of companion animals in promoting human cognitive health has gained significant attention. Pet parents know that having a furry family member at home can enhance life in countless ways emotionally, mentally, spiritually and physically. Numerous studies reinforce the idea that having a dog, cat or other animal companion can have a positive impact in enhancing mental faculties and mitigating cognitive decline. That is great news for the 86.9 million U.S. households that own a pet.

COGNITIVE IMPROVEMENTS

animal can contribute to cognitive stimulation and improved mental faculties.

A population-based study published in the Journal of Aging and Health examined the association between pet ownership and cognitive health in older adults. It evaluated the cognitive skills of 1,369 Medicare recipients over a six-year period, of which 53 percent were pet owners and 32 percent were pet owners for five or more years. The results showed that cognitive scores decreased at a slower rate in pet owners, and especially among long-term pet owners. The study suggests that the presence of a companion

FINDING PURPOSE

Conventional wisdom would have us believe that human well-being is the result of happiness and the absence of physical and mental illness. However, an article published in the journal Health and Quality of Life Outcomes analyzed data from 21 countries and suggests that well-being is the result of several factors, including having a sense of purpose in life. A different study on pet ownership and brain health noted that pets give their owners reason to live. Pets have the potential to increase feelings of social support, give owners a sense of meaning and improve their lifestyles by adding structure to daily routines.

YuriArcurs/Peopleimages.com

MENTAL AND PHYSICAL HEALTH BENEFITS

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Pet ownership is associated with reduced levels of depression, anxiety and stress. In a study published in BMC Psychiatry, domesticated animals were found to help individuals with mental health conditions. One participant in the study described the emotional and coping support from their pet, “She’s always there for me in a regular way of managing my stress. I tell her about my days; she snuggles, cuddles and sleeps with me.”

Pet parents benefit by maintaining physical function and leisure time physical activity as they age, according to a study in Innovation in Aging that measured the physical function of 637 generally healthy people over 10 to 13 years and found physical de-

Before getting a pet to improve mental health through exercise, ensure those exercise goals are in alignment with the needs of a prospective animal companion. This is especially true with dogs that require regular walks. There are significant differences in how much and what kind of exercise each dog breed needs.

MAKING THE MOST OF PET COMPANIONSHIP

To harness the benefits of companion animals for cognitive and physical health, certain lifestyle and other considerations should be taken into account, such as travel frequency, homeowner association restrictions and the cost of pet ownership. Owning a pet is a long-term responsibility that should not be taken lightly.

It is essential to ensure a safe and suitable environment for both the individual and the pet. Adequate space, a balanced diet, regular veterinary care and ample opportunities for exercise and mental stimulation are crucial for maintaining the well-being of the pet and owner.

Regular interactions and activities with a pet are key. Engaging in mentally stimulating exercises, such as puzzle toys or training sessions, can provide cognitive enrichment for both the pet and the owner, creating opportunities for bonding and mutual cognitive stimulation.

It is also important to note that while pet ownership can have positive psychological benefits, it should not be viewed as an alternative to necessary clinical treatments that address specific mental health conditions. A more integrative approach to treatment that includes pet ownership may be the most effective and rewarding of all.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

Inspiration

Letting the Seasons Enrich Us

by Marlaina Donato

F

or most of us, the first half of our lives is spent tilling the soil of our careers, nourishing family and investing in our dreams. Before we know it, time engraves its signature onto our skin and weaves strands of silver into our hair, and we are presented with the unexpected but inevitable question of what comes next.

The soil of Mother Earth is made fertile only by the debris of seasons. There would be no life without nature’s perpetual act of letting go and the sacred and inevitable growth that comes from decay. As we age, like trees in winter, our energy travels deep down into our roots—our bones.

Only then can we stand sovereign, a stable foundation for others. Only when we are full of seasons can we offer the sweetest fruit in the form of shared knowledge, skills and hard-earned wisdom. Most of all, we become living examples of the Chinese proverb: “To know the road ahead, ask those coming back.”

Here are a few ways to enjoy the riches of the journey: • Instead of giving a loved one a storebought gift to mark an important milestone, write a letter filled with practical and loving advice for the road ahead.

• Mentor a younger person or peer. Teach them how to make bread, paint a canvas, start a garden, fix a sink or make a quilt.

Pay your passions forward.

• Visit a relative or a stranger at a retirement home and ask them to share their stories.

Marlaina Donato is an author, wisewoman mentor and painter. Connect at JaguarFlower.art.

Accepting the aging process can be challenging and sometimes frightening, but if we lean closer and listen to what the wisdom years have to offer, our journey can become more joyful. The stories of our seasons can be a wellspring bubbling to the surface in conversations, filling empty cups with empathy, hope and humor. We sit at a table called humanity. Let us create a feast of shared experience.

RoonzNL/pixabay.com

cline was slower among pet owners. In turn, this improved physical activity benefits psychological health, so walking the dog has multiple benefits.

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Business Directory

Alternative Medicine LEADING EDGE WELLNESS

MacKenzie Kalt, Owner/Director 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 MyLeadingEdgeWellness.com

Art Classes WATERCOLOR ART CLASSES

Allura Westly 3611 E Sunnyside Dr, Phoenix AlluraWatercolor@cox.net 602-469-0524 • AlluraWaterColor.com Allura Westly, master teacher, opens her sanctuary studio to all levels, beginner to advanced.

Learn fluid color technique, drawing and composition.

Small class of eight students.

No talent required, just a desire to create.

Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, i n s o m n i a , Ly m e d i s ea s e , autoimmune disorders, skin conditions, and much more.

Visit our website to learn more. See ad, inside front cover.

NATURAL MEDICINE & DETOX

2701 N 7th St, Phoenix 602-307-0888 NaturalMedicineDetox.com

We offer a wide range of services that can help just about everyone at affordable prices. We also accept insurance for acupuncture, including Medicare. Please take a look at our website to learn about our services, gifted practitioners, and insurance information and form to see if your plan covers acupuncture. See ad, page 19.

PIHMA COLLEGE & CLINIC

Acupuncture, Herbal Medicine and Homeopathic Clinic 301 E Bethany Home Rd, Ste A-100 Phoenix 602-274-1885 • pihma.edu PIHMA offers Acupuncture Treatments, Herbal Consultations, Acute and Constitutional Homeopathic Consultations, as well as Auricular Acupuncture, Cupping, Moxibustion, Gua Sha and Tui Na. Our medicines have been used for thousands of years to treat numerous conditions, including pain, stress and more. PIHMA is a teaching clinic and offers affordable pricing.

Calendar

Biofeedback MODERN WELLNESS

Denise Cahill, CNC 16810 Avenue of the Fountains Ste 114 Fountain Hills 480-477-8886 ModernWellnessScottsdale.com M o d e r n We l l n e s s o f f e r s comprehensive biofeedback scans to test for imbalances within the body. The scan immediately identifies the root cause of any symptom or health condition along with specific remedies and customized action plans. A holistic approach to health is discovering and eliminating the root cause of any issue to truly heal.

MILLENNIUM DENTAL ASSOCIATES

5705 N Scottsdale Rd, Ste D-110 Scottsdale 480-948-0560 MillDental.com

Millennium Dental offers more than 44 years’ experience in holistic dentistry, including advanced general dentistry Certified by the IABDM. See ad, page 9.

MY DENTIST

Dr. Michael Margolis and Dr. Stephen Kovar 2045 S Vineyard Rd, Ste 153, Mesa 480-833-2232 • MyDentistAZ.com A holistic and biological approach to your dental needs and overall health. Biocompatible dentistry, esthetic dentistry lumineers/ veneers, family dentistry and much more. See ad, page 3.

NATURAL DENTAL PARTNERS

6930 E Chauncey Ln, Ste 100, Phoenix 602-775-5120 • MyNaturalDentist.com

Cleaning Services BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com Eco-friendly carpet and upholstery cleaning. Featuring organic cleaners and odor removal products derived from renewable seed and vegetable sources. No perfumes, solvents or other hazardous products. No phosphates.

Products also available for in-home use. Licensed and owner operated since 1974. See ad, page 17.

Find and post events at NaturalAZ.com

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Dentists

Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

The doctors at Natural Dental Partners take the time to listen to your concerns and use their extensive experience to help you achieve better health. Using the latest technology (such as low-dose 3D imaging, CEREC, lasers, PRF, ozone and treatment of sleep disorders), they believe in a team approach to help you achieve your healthcare goals. Check out MyNaturalDentist.com or ABreathOfHealth. com to see how they can help you. See ad, pages 5 and 27.

Doctors BUTTERFLY HOLISTIC CENTER

Melanie Icard, NMD 1430 E Missouri Ave, Ste B127, Phoenix 602-353-7712 • ButterflyHolistic.com Dr. Icard specializes in biological medicine, peptides, PRP, aesthetics and ozone therapy.

Her offerings include holistic anti-aging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, holistic ketamine therapy, and sexual health regeneration. See ad, pages 15 and 17.

Energy Healing KIM CARTER, MA, HTCP

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com IntuitiveKim.com Kim is an Intuitive and Healing Touch Certified Practitioner offering guidance when you feel out of alignment with your authentic self. Stress, fear, anxiety and grief/loss throw us off balance, making it challenging to access inner wisdom. Sessions include reading and clearing your energy field; and simple, practical selfhealing tools to keep you balanced and grounded. See ad, page 15.

MYSTICAL TRUTH

Taerie Gillan 928-707-2335 MysticalTruth.com

Psychic, medium, coaching and intuitive business advisory services. For 40 years, Taerie has helped people from all walks of life and around the world. As an Angel communicator, she works with the higher realms, offering empowerment, healing and peace from her sessions without compromising religious or spiritual beliefs. See ad, page 17.

REALIGN YOUR LIFE WELLNESS CENTER

931 E Southern Ave, Ste 106, Mesa 480-306-7321 RealignYourLifeAZ.com

Hypnotherapy IMAGINE HYPNOTHERAPY

Carmen Moretti, CMS-CHt, FIBH 8900 E Pinnacle Peak, Ste 200 Scottsdale 602-380-3631 Over the past 13 years, Carmen Moretti has helped people access that power within themselves to break free and heal from patterns of sadness, stress and overwhelm and live a life that they are proud of and that they love. See ad, page 15.

Nutrition Coaches NUTRITION REVIVED

Ute Haahr, Integrative Nutrition Coach 480-206-0752 Ute@NutritionRevived.com NutritionRevived.com I help women with metabolic health issues balance their hormones, lose weight and reclaim their inner power. I specialize in helping women with involuntary childlessness through my integrative nutrition and mindset program. See ad, page 33.

Products KAYA HOLISTIC

6102 N 16th St, Phoenix 480-737-0867 KayaHolistic.com Kaya Holistic is a lifestyle boutique that carries a c u ra te d s e l e c t i o n o f handcrafted, sustainable goods and botanical wellness products. From cultivators and formulators to makers and artisans, we are committed to supporting companies and industries that make a significant impact in our world through sustainable practices and conscious choices.

See ad, page 15.

Real Estate FENG SHUI REAL ESTATE

Jennie Richau Associate Broker and Certified Feng Shui Consultant, Brokers Hub Realty 602.292.0622 • WooWooAgent.com A unique and holistic way to buy or sell! Utilizing Feng Shui and various "woo woo" methods to find you a home where you will thrive or sell your home quickly, for the highest value. See ad, page 10.

Pet Care

Schools

ASAM, Sh. Reiki, HTAP Communicator, Healer, Counselor 602-317-1543 1critterdoc@gmail.com SpiritAnimalWisdom.com

13291 W McDowell Rd, Ste E-1 Goodyear 623-935-0501 Tonya@HolisticEnergyAcademy.com LavendarMoonStore.com

ANDREA BRIGGS, AKA “CRITTER DOC”

With a gentle healing touch, Andrea provides wellness counseling, energy healing, animal communication, and intuitive counsel for pets and their people.

HOLISTIC ENERGY ACADEMY

Make a Difference Doing What You Love! Become a Professional Holistic Health Energy Practitioner. Learn the most effective and comprehensive energy modality and techniques with proven results.

Become trained in the body’s many energy systems; learn how to energy test, clear, restore, detect and correct energy imbalances. Levels I, II and III.

Realign Your Life Wellness Center features the Harmonic Egg—sound and light therapy for physical, emotional and spiritual energy healing.

Other services include The Body Code, Quantum Touch, sound baths and Higher Guidance Life Coaching. See ad, page 19.

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SOUTHWEST INSTITUTE OF HEALING ARTS

1538 E Southern Ave, Tempe 480-994-9244 Info@swiha.edu • swiha.edu

Nationally accredited college offers holistic health and wellness degrees, diplomas, certificates of excellence, continuing education and personal development, oncampus and online. Financial aid available. See ad, outside back cover.

Spiritual Centers

ECKANKAR

The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona E c k a n k a r i s a n a c t i ve , individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of Self-Discovery and GodDiscover y, and beyond.

Come along and discover the most secret part of yourself. The key to spiritual freedom lies within you. Explore life as a Soul Adventure. See ad, page 10.

THE SUMMIT LIGHTHOUSE OF PHOENIX

4105 N 20th St, Ste 115, Phoenix 480-442-5020 SummitLighthousePhoenix@gmail.com SummitLighthousePhoenix.org Dedicated to sharing Saint Germain’s Violet Flame. All faiths welcome. Learn how you can become a modern day mystic. We are dedicated to sharing the Teachings of the Ascended Masters® to help you bring in joy and peace to the world. Learn what the requirements are to make your ascension. See ad, page 33.

DIMENSIONS OF HEAVEN AND EARTH

11108 N Frank Lloyd Wright Blvd, Ste E16, Scottsdale 732-832-1036 DimensionsOfHeavenAndEarth.com

toltemara/123rf.com

Dimensions of Heaven and Earth is Scottsdale’s exciting, new one-stop Spiritual Experience: a center of healing and insight combined with a store full of unique gifts from local artisans. With training and tools for your personal development, we are excited to help you take your spiritual journey to new levels! See ad, page 29.

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Color your way to relaxation!

Sun City Farmers Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

Local Farmers Markets

123rf.com/lola1960

The Capitol Farmers Market 1700 Adams St, Phoenix Thursdays 10:30am-1:30pm ArizonaCommunityFarmersMarkets.com

NOTE: Please check market websites and ArizonaCommunityFarmersMarkets.com for more information on days and hours, and any restrictions.

Ahwatukee Farmers Market 4700 E Warner Rd, Phoenix Sundays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/AhwatukeeFarmersMarket Care 1st Farmers Market 328 W Western Ave, Avondale Tuesdays Jul-Oct 8am-noon ArizonaCommunityFarmersMarkets.com Carefree Farmers Market 1 Sundial Circle Fridays Oct-May 9am-1pm Jun-Sep 8am-11am Facebook.com/CarefreeFarmersMarket Downtown Chandler Farmers Market 3 S Arizona Ave Saturdays Oct-May 9am-1pm Jun-Sep 7am-10:30am Facebook.com/ChandlerFarmersMarket Downtown Mesa Farmers Market 1 E Main St Saturdays 8am-noon dtMesaFarmersMarket.com Downtown Phoenix Farmers Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 7am-11am DowntownPhoenixFarmersMarket.org Gilbert Farmers Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7-11am GilbertMarket.com

High Street Farmers Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425 Mommas Organic Market Arrowhead Farmers Market 7780 W Arrowhead Towne Center, Glendale Saturdays Oct-May 9am-1pm | Jun-Sep 8-11am Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Mommas Organic Market Glendale Farmers Market at Cabela’s 9380 W Glendale Ave, Glendale, AZ 85305 Sundays Sep-May 10am-2pm | closed for summer Facebook.com/Getlocalazfarmersmarkets GetLocalArizonaEvents.com Old Town Scottsdale Farmers Market 3806 N Brown Ave Saturdays 8am-1pm ArizonaCommunityFarmersMarkets.com Power Road Farmers Market 4011 S Power Rd, Mesa Monday-Saturday 9am-5pm | Sunday 9am-4pm PowerrdFarmersMarket.com Roadrunner Park Farmers Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 8am-1pm | Jun-Sep 7-11am Facebook.com/RoadrunnerParkFarmersMarket Singh Meadows Farmers Market 1490 E Weber Dr Fridays, Saturdays & Sundays 8am-2pm Facebook.com/SinghFarms

Uptown Farmers Market 5757 N Central Ave, Phoenix Wednesdays Oct-Apr 9am-1pm & May-Jun 8am-noon Saturdays Nov-Apr 9am-1pm & May-Oct 8am-noon UptownMarketAZ.com Verrado Community Farmers Market N Market Pl & W Main St, Buckeye Sundays Oct-Jun 9am-1pm Facebook.com/VerradoCommunityFarmersMarket

NORTHERN ARIZONA

Farmers Market in Old Town Square 1042 N Main St, Cottonwood Wednesdays 4-8pm (check months/times throughout year) Facebook.com/FarmersMarketatOldTownSquare Flagstaff Community Farmers Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon FlagstaffMarket.com Prescott Farmers Market Dignity Health, YRMC 900 Iron Springs Rd, Miller Valley Lot Saturdays 7:30am-noon PrescottFarmersMarket.org Sedona Community Farmers Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays May 14-Oct 15 8am-noon | Sundays Nov 5-Apr 28 11am-3pm Sedona-Farmers-Market.com Verde Valley Farmers Market Hollamon St and Main St, Camp Verde Saturdays May-Oct 8-11am Facebook.com/VerdeValleyFarmersMarket Windmill Park Farmers Market 9950 E Cornville Rd, Cornville Thursdays 2-6pm (check months/times throughout year) Facebook.com/WindmillParkFarmersMarket

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