Natural Awakenings Metro Phoenix & Northern Arizona, May 2021 Edition

EE R HEALTHY LIVING F

HEALTHY

PLANET

SPECIAL EDITION

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CELEBRATING 27 years in THE business of

Men’s Wellness Issue

The Food Connection

The Happiness Issue

JUNE

JULY

AUGUST

Integrative Approaches to Men’s Health Plus:

Food as Medicine Plus:

Treating Depression Naturally Travel for the Planet Tips for Eating Vegan on Vacation

Better Sleep The Ethics of What We Eat Benefits of Urban Gardening

Boost Happiness & Well-Being Plus: Back-to-School Wellness Tips Benefits of Having a Life Coach Shamanism Today

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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14 INTEGRATIVE

24 24

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do

18 HOMEOPATHY TO THE RESCUE

Create a Family First-Aid Kit

20 DEVAKI LINDSEY BERKSON

on Bioidentical Hormones for Long-Term Health

28

22 STAY FIT WITH

BODYWORK THERAPY

Enhance Workout Performance and Recovery with Massage

24 RISE UP WOMEN 26 SUSTAINABLY STYLISH

Eco-Fashion that’s Kind to the Planet

28 CURBING CANCER

30

IN CATS

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Ways to Keep a Feline Healthy

30 BABY BITES

Healthy Homemade Food for Tiny Tummies

32 THREE STEPS FOR FACING DIFFICULT EMOTIONS DEPARTMENTS 10 health briefs 12 global briefs 13 eco tip 18 healing ways 20 wise words 22 fit body 26 green living

28 30 32 34 35 36 38

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HEALTHY LIVING HEALTHY PLANET

letter from publisher

What to Wear

PHOENIX & NORTHERN ARIZONA EDITION PUBLISHER Tracy Patterson, BSc, MES DESIGN & PRODUCTION Vegetorium, LLC COPY EDITOR Sara Gurgen DIGITAL PLATFORMS Hass Solutions Locable

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© 2021 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.

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he article on page 26 in this month’s edition got me thinking about how I’ve shopped over the years for my clothes, and what I could do to be more eco-friendly. I’ve always loved natural fabrics—cotton, merino wool, linen, silk—mostly because they breathe and I don’t feel like I’m wearing a plastic bag.

To me, it really does feel more “natural” to wear natural fabrics!

Up until recent years, I hadn’t thought too much about the quality or sustainability in the production of those fabrics, until I bought a pair of jeans from one of the bargain stores. They were cotton with some spandex for stretch, and I brought them home thinking I’d gotten a really good deal, which I had money-wise. I washed them and wore them and could smell a strong chemical odor. I couldn’t pinpoint at first where it was coming from, and then realized the smell was coming from the pants! I washed them again, and again, and again, and they still reeked of chemicals. Of course, whatever was on them (or in them) was also going down the drain…

I didn’t know what to do with the jeans, and ultimately decided that I didn’t need that on my skin and neither did anyone else, so it wasn’t a good idea to rehome them. The only alternative was to throw them out, which, unfortunately, I ended up doing to get the smell out of my closet (and room), but it made me wonder if they’d ever biodegrade. So much for those “cotton” jeans! This experience made me realize that all cotton and/or the processing of cotton is not created equal. I’ve since had some organic cotton that was fabulous and very long-wearing. That was a lesson learned!

Over the years, I’ve shopped at consignment and thrift stores and often found unique items that I couldn’t find in the regular shops. Sometimes, I was lucky enough to find a shop that someone my size and with my taste would keep bringing clothing to—it was fabulous! I remember buying a fancy white cotton dress that cost me next to nothing, and yet I got so many compliments. One woman even asked me if I’d gotten the dress at an overseas boutique!

The bottom line is that moving forward, I plan to look for sustainable, organic cotton and other natural fabrics when buying new, and will continue my secondhand shopping. It makes sense to do so, as reusing is one of the best environmental choices.

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health briefs

People in the “poorest of the poor” communities in which money is not a high value can feel as happy as people in high-income Scandinavian countries, concludes new research from Canada’s McGill University. For the study published in PLOS One, interviewers studied 678 people living in Bangladesh and the Solomon Islands, both extremely low-income countries. People in remote fishing villages with subsistence-level incomes reported very high levels of “subjective well-being”, which they attributed to spending lots of time with family and being in nature. Villagers that had migrated to urban areas for work were more likely to gauge their well-being by economic and social factors, and reported lower feelings of well-being, leading researchers to speculate that monetization, especially in its early stages, may be detrimental to happiness. “When people are comfortable, safe and free to enjoy life within a strong community, they are happy—regardless of whether or not they are making any money,” says Chris Barrington-Leigh, a professor at McGill’s Bieler School of the Environment.

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Don’t Rely on Money for Happiness

As convenient as store-bought baby food is, it can pose hidden dangers for infant brains, say U.S. congressional investigators. A report issued by the House of Representatives on February 4 found “dangerous levels of toxic heavy metals,” including arsenic, lead, cadmium and mercury, in baby foods made by major companies Hain Foods, Gerber, Beech-Nut and Happy Family Organics.

Walmart, Campbell Soup Company and Sprout Organic Foods refused to cooperate with the investigation. On March 5, the U.S. Food and Drug Administration pledged to enact new standards, increase inspections and testing, and support research to lower baby food contaminants.

Low levels of exposure to heavy metals can cause serious, irreversible damage to children’s brain development, studies show. Naturally present in the environment, they enter baby foods through soil, water and air; companies attempt to minimize this impact through processing. In one example, Hain Celestial, which makes Earth’s Best Organic, says it no longer uses brown rice, which can harbor arsenic.

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Nix Baby Foods that Harbor Toxic Metals

A natural, non-pharmaceutical remedy for anxiety disorders that affect 40 million Americans is as close as our beds, say University of California at Berkeley researchers. In Nature Human Behaviour, they reported that a sleepless night can trigger up to a 30 percent rise in anxiety levels, but a full night of slumber stabilizes emotions. The type most apt to calm and reset the anxious brain is deep sleep, also known as non-rapid eye movement, slowwave sleep during which neural oscillations become highly synchronized and heart rate and blood pressure drop.

The researchers used brain scans to identify anxiety levels in 48 volunteers after nights of deep or restless sleep. “Without sleep, it’s almost as if the brain is too heavy on the emotional accelerator pedal without enough brake,” says the study’s senior author Matthew Walker, professor of neuroscience and psychology. A second survey of 280 people online found that the amount and quality of sleep people experienced from one night to the next predicted how anxious they would feel the next day. Even subtle nightly changes in sleep affected anxiety levels.

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Sleep Deeply to Reduce Anxiety

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A mother’s coffee drinking during pregnancy can change important pathways in an infant’s developing brain, raising the risk of behavioral issues, attention difficulty and hyperactivity years later, say researchers at the University of Rochester, in New York. Analyzing thousands of brain scans of 9- and 10-year-olds, researchers found clear changes in how white matter tracks, which form connections between brain regions, were organized in children whose mothers reported consuming caffeine while pregnant. “These are sort of small effects and it’s not causing horrendous psychiatric conditions, but it is causing minimal, but noticeable behavioral issues that should make us consider long-term effects of caffeine intake during pregnancy,” says John Foxe, Ph.D., principal investigator of the university’s Adolescent Brain Cognitive Development study. Previous studies have found that a fetus does not have enough of the enzyme necessary to break down caffeine when it crosses the placenta.

Sip Non-Alcoholic Beer to Improve Liver Disease

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Avoid Coffee When Pregnant to Safeguard Brain Development

Non-alcoholic beer is booming, with U.S. sales up by 39 percent last year, and it now poses a health benefit as a study-proven dietary supplement for people with cirrhosis of the liver. Many nutritional supplements don’t work for such patients because of limited availability, cost, poor taste and side effects such as bloating, nausea and abdominal pain. Theorizing that nonalcoholic beer has the advantage of being inexpensive and easy to consume while having many anti-inflammatory and antioxidant compounds, Mexican researchers provided 43 liver cirrhosis patients with dietary improvements and simple exercise routines. Half the patients drank non-alcoholic beer with their meals; the control group drank water. After eight weeks, the non-alcoholic beer group showed improvements in blood vessel health, exercise performance levels and muscle mass, along with a better perceived quality of life compared to the control group.

“A clear trend towards an improvement in social function and mental health was observed in the group receiving non-alcoholic beer,” conclude the authors in World Journal of Hepatology. “Moreover, hops have been shown to improve symptoms of depression, anxiety and stress over a four-week period, partially explaining the results found.”

May 2021

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Climbing Time

Ark Park

World’s Largest Wildlife Highway Crossing Opens in San Antonio

photo courtesy of phil hardberger park conservancy

The new Robert L.B. Tobin Land Bridge connects people with nature in the heart of San Antonio across a sixlane highway at Phil Hardberger Park. Private donations and a five-year bond program approved by voters helped fund the $23 million bridge, the largest wildlife crossing of its kind in the U.S. Wildlife and vehicle collisions are a big problem across the country, increasing by 50 percent in 15 years, with an estimated 1 to 2 million large animals killed by motorists every year, according to National Geographic sources. In the U.S., 21 threatened and endangered species face extinction partly because of traffic accidents. Wildlife crossings are seen as an effective solution to the problem, with fatality reductions of up to 95 percent, depending on the location. The San Antonio bridge is notable for its size—150 feet wide and 150 feet long—and that it accommodates people, too. Animals in the 330-acre park that benefit from the bridge include ringtails, squirrels, coyotes, lizards, raccoons and deer. They are using it as intended, and it also serves as a habitat for native plants.

Critters React to Warming Temperatures in the Rockies

A 13-year study at the University of Colorado at Boulder published in the journal Ecology reveals that the popular goldenmantled ground squirrel and 46 other species of rodents and shrews in Colorado are climbing uphill to escape warming temperatures in the state.

The report states that, on average, the ranges of the animals have shifted more than 400 feet in elevation since the 1980s. Montane mammals, or those already living at higher elevations like the ground squirrel, have moved up 1,100 feet on average. It‘s a significant change that could rob them of their environmental niche. The same species may be harbingers of larger and more urgent changes in the Rocky Mountains.

Colorado has warmed by nearly 3.5 degrees Fahrenheit since the 1980s because of human-caused climate change.

As the state continues to heat up, scientists say that ponderosa pine forests and other mountain ecosystems will have to move higher to find cooler weather. Beginning in 2008, the team visited multiple sites in Colorado’s Front Range and San Juan mountains to collect records of the current ranges of 47 species of rodents and shrews. They compared their findings with approximately 4,500 historic records from museum collections dating back to the 1880s and included animal specimens stored at the university museum, which houses nearly 12,000 mammals from Colorado.

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global briefs

Ah-Choo!

A new study by the University of Utah published in the journal PNAS found that pollen seasons have been getting longer and more intense in North America over the last 30 years, aggravating asthma and weakening defenses against respiratory viruses, resulting in more emergency room visits that disrupt lives. Researchers comparing pollen metrics between 1990 and 2018 from 60 monitoring stations indicate that seasons are starting up to 20 days earlier and lasting up to eight days longer, affecting millions of allergy sufferers. The study looked at variable factors such as temperature, rainfall, frost days and carbon dioxide concentrations, and found that an increase in mean annual temperatures was the strongest driver.

According to the U.S. Centers for Disease Control and Prevention, about 19 million adults have been diagnosed with hay fever, an allergic reaction to pollen, a fine powder from plants that can come into contact with the eyes, nose, mouth and throat.

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Climate Change Makes Pollen Season Worse for Allergy Sufferers

based materials. Easier, eco-friendly swaps abound, such as cucumber slices for puffy eyes.

eco tip

Eco-Cosmetics

■ Go with glass packaging instead of plastic. Glass is recycled more easily and doesn’t release harmful toxic chemicals.

Choosing Sustainable Beauty Products

■ Choose brands that use the least amount of packaging materials as possible, eschewing plastic in favor of biodegradable, paper-wrapped, cartoned or package-less products.

■ Look for brands that use less packing material and planet-forward shippers. gizele/AdobeStock.com

■ Support, applaud and purchase refillable products.

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■ In certain areas of the country, #1 and #2 plastic containers commonly used in the beauty industry are not accepted at local recycling centers.

TerraCycle.com offers a mail-in solution with free shipping labels for packages weighing more than 15 pounds. Among the recyclable items accepted through this program are lip balm tubes, soap dispensers, shampoo and conditioner caps, hair spray triggers, lipstick cases, mascara tubes, eye shadow cases, foundation packaging and lip liner pencils.

Eco-friendly beauty brands:

■ By Humankind (ByHumankind.com) is

Beauty is a $49 billion industry in the U.S. That’s a lot of plastic lipstick cases and shampoo tubes buried in landfills and breaking down into microplastics that leach poisonous chemicals into the world’s oceans and our drinking water. As consumers, we can vote with our wallets, sending a clear message to makeup and skincare brands: We want the planet to be beautiful, too.

Sustainability to-do list:

■ Instead of using disposable cleans-

reducing use of single-use plastics.

■ LOLI (LoliBeauty.com) is a zerowaste brand that uses food-grade glass yogurt jars that can be repurposed in the kitchen.

ing wipes, make a reusable, washable alternative using a cut-up T-shirt or ultra-soft baby washcloths. Online DIY recipes for the liquid solution include water, witch hazel, essential oils and mild soaps.

■ Cadence (KeepYourCadence.com)

■ Opt for products that eliminate

■ Lush (LushUSA.com) champions

water as the main ingredient, such as shampoo and conditioners that come in paper-wrapped bars, lowering shipping costs, eliminating the need for plastic bottles and conserving water.

■ Say no to single-use sheet masks wrapped in plastic or made of petroleum-

offers refillable containers as an alternative to wasteful, travel-size products. package-less products.

■ Beautycounter (Beautycounter.com) has pledged to eliminate unit cartons; decrease its use of virgin plastic; use recycled, recyclable, reused or compostable packaging; and create refillable products.

May 2021

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INTEGRATIVE

WOMEN’S WELLNESS

Five Top Health Concerns and What to Do

by Ronica O’Hara

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nyone walking into a U.S. hospital today will notice something that was inconceivable 50 years ago—one in three practicing physicians is a woman, and among physicians under age 35, it’s three in five. That compares to one in 14 in 1970.

For women needing health care, that fact can change everything.

“Research says that female physicians provide better care to female patients than male physicians do,” says Harvard Medical School Associate Professor Alice Domar, Ph.D., a pioneer in women’s mind-body medicine. “They are more likely to listen carefully and take complaints seriously.”

That’s just one factor in how health care is improving for women.

Only three decades ago, women were simply considered “small men” in medical research and rarely included as subjects in clinical studies. Today, after a 1993 federal mandate ensured their inclusion, it’s been well established that women metabolize drugs differently than men, respond to health threats with a more robust immune system and are more likely to experience side effects. These findings have helped spur major changes for women in standards, dosages, medications and procedures—resulting in fewer cancer deaths, better treatment of autoimmune disorders and more nuanced cardiac care strategies. Although much has improved about women’s health, much more remains to be done.

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Cancer

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About one in three women is diagnosed with cancer in the course of a lifetime, and they have better survival rates than men, of which one in two receives that diagnosis. Between 2001 and 2017, the overall cancer death rate for women declined by 1.4 percent each year as diagnoses and treatments became more refined and targeted. The number one cancer killer for women is lung cancer,

although 19 percent diagnosed have never smoked. The next most deadly are cancers of the breast, colon/rectum, pancreas and ovaries.

Breast cancer deaths have dropped by 40 percent since 1989, thanks to greater awareness, early detection and better treatments. “Women learned from the AIDS crisis that making noise gets results,” says Domar. “Look at how far breast cancer research and treatment has come in the past 10 to 20 years, how powerful Breast Cancer Awareness Month is, and that everyone recognizes that pink ribbon.”

Common symptoms: Bowel changes, lingering sores, fatigue, lumps, unusual discharge, difficulty digesting or swallowing, nagging cough or hoarseness, belly or back pain.

New research: An international research team has identified a direct molecular link between meat and dairy diets and the development of antibodies in the blood that increases the chances of developing cancer.

Medical advances: Painful, invasive biopsies may become a thing of the past. Mayo Clinic researchers have developed a simple blood test that detects more than 50 types of cancer, as well as their location within the body, with a high degree of accuracy, and the City of Hope Cancer Center, in Los Angeles, has developed a urine test that analyzes cell-free fragments of DNA to detect cancer.

Preventive strategies: Vitamin D supplementation lowers the risk of mortality across all cancers, German researchers found, estimating that if all Germans older than 50 took such supplements, up to 30,000 cancer deaths per year might be avoided. A 10-year study found that people between 55 and 74 that took a low-dose aspirin at least three times each week lowered their risk of all types of cancer by 15 percent and overall mortality by 19 percent.

Heart Disease

Common symptoms: Heart pressure, fatigue, breathlessness and pain between the shoulder blades.

New research: Eating more than seven servings per day of refined grains like croissants and white bread increased the risk of heart disease by 33 percent and stroke by 47 percent, concluded a study in The British Medical Journal. In a Stanford study, participants that ate plant-based meat for eight weeks had improved markers of heart

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One in three American women die from heart disease, more than all cancers combined. “Unfortunately, awareness that heart disease can and does happen to women remains low, and this results in delay of care,” says cardiologist Nicole Harkin of Whole Heart Cardiology, in San Francisco. “Women tend to seek medical care later in the course of their heart attack and with more risk factors, resulting in poorer outcomes, and they are more likely than men to die of their first heart attack.”

Women have different symptoms of heart disease than men, are often misdiagnosed and have a 20 percent greater risk of dying within five years of a heart attack. Pregnant women that develop hypertension are two to five times more likely to later develop cardiovascular disease.

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lupus, celiac disease, Type 1 diabetes, psoriasis and rheumatoid arthritis, are linked to genetics, environmental triggers, some medications, obesity, injuries and stress.

Common symptoms: These vary widely, but may include achy muscles, fatigue, recurring low-grade fever, joint pain and swelling, skin problems, abdominal pain and swelling, hair loss, swollen glands and tingling in hands and feet.

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New research: Eating significantly fewer foods containing the amino acid methionine, found at high levels in meat, fish, dairy and eggs, could slow the onset and progression of autoimmune disorders such as multiple sclerosis in high-risk individuals, reports a study in Cell Metabolism.

health, lower LDL levels and lost two pounds compared to those eating meat.

Medical advance: To successfully fix a floppy mitral valve that’s hampering blood flow in the heart, doctors can guide a catheter up a patient’s leg vein and staple the troubled parts of the valve with a tiny clip, a safer and less invasive procedure than open-heart surgery.

Preventive strategies: Eating nuts several times a week lowers by 30 to 50 percent the risk of heart attacks, sudden cardiac death and cardiovascular disease, four large cohort studies have shown. Older women with high fitness levels have one quarter the risk of dying from heart disease as women that are out of shape, report Spanish researchers.

Autoimmune Diseases The prevalence of autoimmune diseases has grown by one half in two decades, even as medications and targeted therapies have kept more patients active and out of wheelchairs. “Where it used to be the norm for many physicians to consider women with some autoimmune illnesses to be neurotic, that approach is now being recognized as being abusive and unacceptable. This is a critical step towards recovery,” says chronic fatigue expert Jacob Teitelbaum, M.D., author of From Fatigued to Fantastic!

About 80 percent of the 23 million Americans that suffer from debilitating autoimmune diseases are women, and those conditions tend to develop during childbearing years. The eighth-leading cause of death among women, these illnesses shorten lifespan by an average of eight years. The 80-plus diseases, including fibromyalgia, 16

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Medical advance: Evidence is mounting that low doses of naltrexone, a substance-abuse treatment drug, can treat conditions like lupus, Crohn’s disease and rheumatoid arthritis by normalizing the immune system and relieving pain with few side effects. “It costs only about 70 cents a day, is made by compounding pharmacists and is remarkably beneficial for a host of autoimmune conditions,” says Teitelbaum.

Preventive strategy: To fight inflammation, take a daily turmeric or curcumin supplement that includes piperine (black pepper) for better absorption. A University of Houston meta-study in Nutrients found that curcumin supplements improved symptoms in 14 osteoarthritis, two ulcerative colitis and eight Type 2 diabetes studies.

Hormonal Imbalances The past 20 years has seen significant improvements in the studies and treatments of female hormonal issues. “There are now treatment options that allow women to transition into menopause, options for prevention of osteoporosis and momentous changes in fertility,” says Stephanie Seitz, a naturopathic family physician in Scottsdale, Arizona. At the same time, she adds, “I have seen environmental toxins rising in my female population. I see young girls coming in with polycystic ovary syndrome, early menarche and painful menstrual cramping; women having trouble getting pregnant for unknown reasons; the rise of fibroids, premature ovarian insufficiency and endometriosis.”

Hormones are the body’s chemical messengers, regulating processes ranging from hunger to blood pressure to mood and playing a key role in reproduction. They have come under assault from endocrine disrupters, thousands of largely unregulated per- and polyfluoroalkyl substances, abbreviated PFAS. These “forever chemicals” are found in everything from plastics to cushions to canned foods, and are in the blood of 98 percent of Americans.

Studies have linked them to girls experiencing puberty one year earlier than 40 years ago; to rising cases of infertility, miscarriages and low birth weight; to menopause occurring two to four years earlier; and to obesity, polycystic ovarian syndrome, endometriosis and breast cancer.

Common symptoms: Because hormones regulate all of the body’s processes, symptoms of imbalance run the gamut and may include fatigue, weakness, erratic menstrual cycles and weight gain or loss.

New research: Early menstruation increases the likelihood of hot flashes and night sweats decades later at menopause, according to a University of Queensland study. Eating five teaspoons of extravirgin olive oil daily reduced women’s moderate to severe menstrual cramps by 83 percent in two months, Iranian researchers found.

Medical advance: A major study of 9,000 postmenopausal women with hormone-sensitive breast cancer showed 94 percent that received hormonal therapy, but not chemotherapy, did not have recurrences.

Preventive strategies: To avoid toxic chemicals, buy organics; replace plastic kitchen containers with glass; replace Teflon pans with ceramic or cast-iron; use chemical-free cosmetics and shampoos; nix air fresheners and chemical cleaners; and check out food and care products at the Environmental Working Group (ewg.org). To help detox the body, consider working with a naturopathic doctor to develop a program that may include cleansing foods, herbs, saunas, elimination diets and chelators such as activated charcoal and algae.

Depression

Common symptoms: Sadness, anxiety, flat feeling, loss of motivation or feelings of pleasure, change of eating or sleeping patterns, low energy, difficulty concentrating or headaches.

New research: Sleeping irregular hours, doing night shifts and working for more than nine hours a day have been shown to put women at higher risk of depression, while eating more dietary fiber in produce, grains and legumes significantly lowers this risk.

Medical advances: For the estimated one in four people with depression that doesn’t respond to medication or therapy, emerging approaches offer fresh hope. Low doses of the anesthetic drug ketamine lifted the depression of 70 percent of hard-to-treat subjects by targeting specific serotonin receptors, Swedish researchers report. Transcranial magnetic stimulation, which uses magnetic pulses to stimulate parts of the prefrontal cortex, lifts symptoms for 50 to 60 percent of subjects, studies show.

Preventive strategies: Eating at least two servings a week of wildcaught, oily fish or a daily 1,000-to-2,000-milligram fish oil supplement with a 60-to-40 EPA to DHA ratio has been shown to be effective for symptoms of depression, bipolar disorder, attention deficit hyperactivity disorder and postpartum depression. Taking a brisk daily walk in nature with a friend or dog lowers four factors linked to depression: a “nature deficit”, physical inactivity, low vitamin-D levels and isolation.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

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Women are twice as likely as men to develop depression, with one in four having a major episode at some point in life, yet fewer than half seek treatment. “Many women are too busy caring for others and feel guilty about their depression, fearing it could get in the way of their caregiving goals,” says New York psychoanalyst Claudia Luiz. “Many have the fantasy that if they open that door and allow themselves to focus on their feelings, they won’t be able to keep going.”

Depression occurs most frequently in women ages 25 to 44, and one in five teenage girls reports having had a major depressive episode, a number that has exploded due to social media use.

Psychotherapy is effective for 62 percent of adults with depression, antidepressants work for 54 percent and combining the two is helpful for 72 percent.

May 2021

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Homeopathy to the Rescue

Arnica montana

Create a Family First-Aid Kit

by Marlaina Donato

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Soft Tissue Trauma, Burns and Bites

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Gentle Go-To Medicine Whether treating a child’s skinned knee or an athlete with a mild to moderate injury, regular potencies offer benefits without a high risk of unpleasant or dangerous Ledum palustre contraindications. “In general, homeopathic remedies are safe for people of all ages because if taken as directed, there are no side effects or drug interactions. This is due to the fact that remedies have been made through a process that renders the substances harmless,” says certified classical homeopath Myra Nissen, in Davis and Walnut Creek, California.

Classical homeopathic treatment is based on a person’s unique physical, emotional and

mental nature, and requires deeper study to find the most appropriate remedies, but first-aid applications are most often universally straightforward. “A homeopathic first-aid kit at home is useful for cuts, burns, bumps and bruises, insect bites, poison oak/ivy and minor illnesses,” says Nissen.

Gentle, but beneficial Arnica montana is perhaps the best-known application, used for acute injury and post-surgery. In a 2016 review of studies in the American Journal of Therapeutics, a team of international researchers found Arnica to be more effective than a placebo for swelling, bruising and post-surgery pain, and suggested it could be an alternative to non-steroidal anti-inflammatory drugs.

Calendula is a heavy hitter for wound care, skin ailments, minor burns including sunburn, diaper rash and post-tooth extraction. It offers antiseptic and antiinflammatory properties and is available for topical and internal use.

Nissen highlights Ruta graveolens and Rhus toxicodendron for soft tissue injury Rhus toxicodendron and tendonitis and suggests Symphytum for serious damage to cartilage and ligaments. For puncture wounds or injuries involving nerves, Hypericum perforatum is helpful.

She emphasizes the importance of using remedies immediately and properly to maximize the potential for rapid healing and pain reduction.

Birch says that bee stings and allergic

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homeo—meaning similar, and pathos—meaning suffering. Basically, it means that a substance has the power to cure the same symptoms it can create,” says Kate Birch, a certified classical homeopath at the HippHealth Center for Holistic Healing, in Minneapolis. “Moreover, the more a substance is diluted through homeopathic preparation, the more potent it can be for healing when given upon homeopathic indications.”

For most health conditions, including chronic complaints, homeopaths recommend tailoring remedies to an individual’s constitution, but first-aid applications are relatively universal and simple. Homeopathic first-aid can be administered for muscle strains, splinters, minor burns and even the common cold. Available in health food stores and pharmacies, homeopathic remedies come in various potencies in the form of pellets, tinctures and topical agents.

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Aconitum napellus

he 200-year-old health system of homeopathy is based on natural sources and is unique in its “like cures like” philosophy that uses extremely diluted substances to trigger the body’s natural defenses.

“The word homeopathy is derived from two words:

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healing ways

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Hypericum perforatum

Suggestions from Myra Nissen Aconitum napellus: Known as Aconite, it is useful immediately after an injury when there is a shock or fright, such as a fall or a car accident. Also helpful to fight off a cold after being exposed to a chill.

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Fighting the Flu

Homeopathic First-Aid Kit

When taken at the first sign of a cold or flu, specially combined homeopathic formulas or single remedies can help to lessen severity and duration of certain viruses.

Bryonia alba is useful for moderate fever, Gelsemium for general flu-like symptoms, Nux vomica for severe chills and nausea, and Arsenicum album for respiratory and stomach flus.

Homeopathic remedies, like all medications, should be properly stored and kept away from children and pets. Also, not all products labeled as homeopathic may be pure. Some products add homeopathic remedies to other ingredients that are not safe; for example, Arnica gel may have alcohol, preservatives and stabilizers, and be harmful if swallowed.

While homeopathy offers many benefits, Birch clarifies that it is not designed to be a quick fix and is best approached from a broader view or “a philosophy that shapes your day-to-day life. When you understand these things, once you have the right remedy, it produces instantaneous results.”

Arnica montana: Helpful for cuts and bruises.

Ledum palustre: Helpful for puncture wounds and most insect bites.

Rhus toxicodendron: Helpful for itchy rashes, such as poison oak or ivy where there are blisters. A curious symptom that indicates Rhus tox is the right choice is when the itch is relieved by bathing or washing with very hot water.

Ruta graveolens: Helpful for sprains, strains, tendonitis and joint injuries.

Symphytum officinalis: Made from comfrey, also known as “bone knit”, it helps recovery from a broken bone or damaged cartilage and connective tissue.

JUNE

Coming Next Month

Treating Depression Naturally

Plus: Integrative Approaches to Men’s Health Travel for the Planet Tips for Eating Vegan on Vacation

Nux vomica: Go-to remedy for indigestion or overindulgence, including hangovers. It's also useful in the event of food poisoning.

Marlaina Donato is a body-mindspirit author and composer. Connect at AutumnEmbersMusic.com.

Bryonia alba

Apis mellifica: Helpful for insect bites which are red, hot and swollen, like a bee sting.

Hypericum perforatum: Helpful for puncture wounds and injuries involving nerves such as catching a finger in the car door or hitting it with a hammer.

Phosphorus: Useful for nosebleeds, especially after blowing the nose. basicmoments/AdobeStock.com

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responses respond well to Apis mellifica and fevers and headaches to Belladonna.

Using Cantharis or Urtica urens for firstand second-degree burns can help to prevent blisters and minimize pain, while Silicea is a good choice for splinters.

In general, for all acute cases and injuries, remedies are often taken every hour and tapered down to every four hours upon signs of improvement or lessening of intensity. If results are not seen within two days, it is best to discontinue the remedy.

What sunshine is to flowers, smiles are to humanity. These are but trifles, to be sure; but scattered along life’s pathway, the good they do is inconceivable. ~Joseph Addison

May 2021

19

wise words

Devaki Lindsey Berkson on Bioidentical Hormones for Long-Term Health

by Linda Sechrist

H

ormone scholar Dr. Devaki Lindsey Berkson, a nutrition and gut expert as well as a continuing education professor for medical doctors and pharmacists, frequently lectures at conferences to clarify misinformation about hormones, such as the difference between synthetic hormone replacement therapy (HRT) and plant-based bio-identical hormone therapy (BHT).

This peer-reviewed, published researcher is the bestselling author of Safe Hormones Smart Women and Sexy Brain: How Sizzling Intimacy & Balanced Hormones Prevent Alzheimer’s, Cancer, Depression & Divorce and a breast cancer survivor of 26 years.

Why do you refer to hormones as nature’s physiologic internet system?

Hormones send invaluable “email” signals to cells throughout the entire body and brain.

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Mother Nature. I advise tracking hormone levels every decade throughout life to determine which levels help an individual feel their best. Unfortunately, doctors are still being taught that hormones are mainly important for reproductive or sexy things, addressing issues like peri- or post-menopause, andropause, erectile dysfunction or disease.

How did the Women’s Health Initiative (WHI) affect the use of hormones?

What is the difference between HRT and BHT? Synthetic hormones are altered by pharmaceutical companies to make them profitable. Bioidentical hormones are like those made by the body and designed by

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Up until 2002, when WHI prematurely stopped one of its hormone study groups which was prescribed a combination of Premarin plus synthetic progesterone, estrogen therapies were the recommended standard of care for menopausal women and the biggest-selling pharmaceuticals in history. Medical journals, research institutions and expert cancer doctors accepted that estrogen was safe and did not increase the risk of breast cancer.

Carried out by the U.S. National Institutes of Health from 2002 to 2008, WHI conducted a series of 40 group studies following the health of 161,809 postmenopausal women. Studies covered various aspects of aging women’s health from diet, bone health and nutrients to heart health and the risk of hormonedriven cancers, as well as two randomized trials on hormone therapies. The resulting claims that the HRT combo of Premarin plus synthetic progestin significantly increased the risks of breast cancer, cardiac events, Alzheimer’s disease and stroke alarmed the public and huge numbers of U.S. doctors stopped prescribing hormones.

What has changed?

By 2004, re-analysis of the combo study demonstrated opposite findings, and a 19-year follow-up WHI analysis revealed that estrogen protects against breast cancer while on it and even 10 years after, while progestins do the opposite. Dr. Leon Speroff, professor at the University of Oregon and the physician who authored Clinical Gynecologic Endocrinology and Infertility, twice concluded after reviewing every statistical nuance of the WHI, “There continues to be good reason to believe that there are benefits associated with treatment, including improvement of quality of life beyond the relief of hot flushes, maximal protection against osteoporotic fractures, a reduction in colorectal cancers, maintenance of skin elasticity and the possibility of primary prevention of coronary heart disease and Alzheimer’s.”

Although new science clearly showed that hormones rule body and brain health and are critical for staying healthy, fighting illness long-term rather than short-term and lowering mortality timing by preventing heart attacks and strokes, CEOs of Big Pharma companies that provided the synthetic hormones used in the WHI trials continued to fight hard against BHT formulated by compounding pharmacists. Now these very same CEOs have released a BHT combination of estradiol and progesterone and are writing in peer review studies about how much better and safer it is. Big Pharma intends be the sole source of supply. They plan to do that by

eliminating their competition: compounding pharmacies.

What is your experience with compounding pharmacists?

The FDA purports that compounding pharmacies are dangerous, unregulated and use items that are too complicated to compound. Not true. Compounding pharmacists are skilled professionals at mixing bioidentical hormones to a doctor’s prescription. I’ve successfully been using compounding pharmacies for more than 30 years. A compounding pharmacist should be part of the health team when natural, bioidentical hormones are prescribed. Their knowledge can provide a wealth of experience for doctor and the patient. Furthermore, they provide an

invaluable service at manufacturing a safe product that is unique for a particular patient.

Hormones are so critical that even if you’re prescribed HRT, it’s better than losing out for decades on the hormone signals that keep your body younger and less inflamed. To be without healthy hormone signals is an aging and pro-inflammatory process to the body. In other words, get hormones any way you can. While synthetic is better than nothing, bioidentical trumps synthetic.

DrLindseyBerkson.com offers a podcast archive, blog, newsletter and membership opportunities that include live, monthly, Zoom conversations.

Linda Sechrist is a senior staff writer for Natural Awakenings.

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May 2021

21

fit body

Stay Fit with Bodywork Therapy Enhance Workout Performance and Recovery with Massage

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herapeutic massage and other bodywork modalities are well-known stress-busters, but they can also hasten recovery after a workout or injury. A little restorative TLC with a bodywork practitioner before or after exercise can combat post-workout soreness and stiffness, maximizing our fitness investments in and out of the gym.

Approaches such as Swedish, deep tissue and sports massages, and myofascial trigger point release therapy can boost both blood and lymphatic circulation, giving soft tissues a vital shot of cellular nutrition. Massage modalities affect biochemical processes and on the deepest level, mitochondria—the cell’s energy-producing engines. Research from 2015 published in the journal Medicine & Science in Sports & Exercise shows that massage immediately following injury due to resistance training encourages tissue regeneration.

Bodywork like myofascial release that targets trigger points—knots of tension—can help to ramp up postoperative and overall injury recovery. “Myofascial release is a technique Tailored Tools used to reduce the tension in the fascial “In the context of exercise, someone who trains three to five times per week at a high membrane. Slowly stretching the fascia intensity will likely have a higher level of fitness. However, the demand placed on the soft will unwind and reduce the pressure on tissue structures will equally be high, and may require more treatment to offset this. This the muscles and nerves, reducing pain and may vary from once a week to once a month,” says Andy Stanbury, head of soft tissue creating range of motion and flexibility,” therapy at Pure Sports Medicine, a London clinic for sports injuries. explains Anthony Hansen, a myofascial After working with high performance athletes for 15 years, he always asks, “What do release therapist at Therapy on the Gulf, in I need to add to improve a patient’s fitness or performance?” For a patient that wants Naples, Florida. to improve fitness by running, “I would want to optimize their range of movement and Hansen, who specializes in a “fast restimulate the nervous system in readiness to exercise. I may look to use some myofascial lease” technique, emphasizes the imporrelease techniques, active release therapy, instrument-assisted soft tissue mobilization or tance of a gentle approach. “Trigger points muscle energy techniques. This would of course take place before the run.” For post-run are caused by cellular debris encapsulated recovery, Stanbury suggests more relaxing modalities, such as gentle massage, combined by the fascia, so it’s much better to stretch with breathwork. it loose than it is to force it. Normally, it takes about three to five sessions, dependThe Fascia Factor ing on the condition of the patient, for the Fascia, a network of connective tissue, wraps the body in protective layers from the fascial system to unwind before the patient most superficial muscle to the deepest organs and plays a central role in flexibility. This will feel relief.” complex netting can become stuck due to inactivity, injury or surgery. Keeping it supple is Active trigger points refer, or radiate, vital for everyone. pain elsewhere in the body while latent

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by Marlaina Donato

points tend to be more localized and are sore when compressed.

“From a whole-body perspective and when we put this in the context of fascial planes, restoration of efficient movement is key, particularly post-surgery and when progressing training load,” says Stanbury. “However, this is not just movement of the body (muscles), but movement of blood, lymph and energy.”

A supple, tension-free body helps deter and bounce back from injuries. Regular bodywork, especially Swedish and deep tissue massage, fosters muscle recovery and helps prevent future issues.

Self-massage using foam rollers and massage balls or canes can also be very helpful.

Bodywork offers full-spectrum perks, points out Stanbury, including “improved tissue mobility and elasticity, more efficient blood circulation and reduced anxiety and stress. This will, in turn, help promote better sleep, which is, of course, where we recover best.”

SW Herb Shop Happenings

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Only a few seats left, RSVP today!

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Marlaina Donato is a body-mind-spirit author and composer/recording artist. Connect at AutumnEmbersMusic.com.

MODALITIES TO HELP EASE PAIN AND STRAIN Swedish Massage: Gentle, gliding strokes to stimulate circulation, lower blood pressure and reduce muscle tension.

Deep Tissue Massage: Specific, focused massage to break up muscle congestion and reduce restrictions.

Sports Massage: Offered at many gyms, physical therapy facilities and recreational sports events for recovery and prevention.

Muscle Energy Techniques: Stretching and hands-on techniques that enable gentle muscle contraction to improve joint function and lengthen muscles.

Myofascial Release: Modalities that specifically target trigger points in the muscles and fascia to release adhesions, increase oxygen and reduce pain and tightness include the following: Active Release Therapy: May be beneficial for chronic pain due to repetitive movements, especially where muscle weakness, numbness or tingling/burning is experienced in the soft tissues.

Instrument Assisted Soft Tissue Mobilization: Also known as the Graston technique, practitioners use an array of handheld instruments for deep trigger points in the fascia and muscles—beneficial after injuries and conditions such as piriformis, muscle-induced sciatica and back pain.

Myofascial Cupping: A technique that employs cups to create suction on the muscle tissue to move lymph and blood through the area of deep trigger points.

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May 2021

23

Rise Up Women

by Kathleen Gould and Madalyn Johnson

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lthough each woman walks her own unique journey, the one thing we all seem to have in common is the need to care for others. Women have traditionally been the healers, nurturers and caregivers, and as such, spend much of their time flowing their energy outward in service to others and to the Earth.

This outward flow of energy can be very draining. This is one of the many places that herbs enter our lives with their grace and beauty.

Herbs fuel women’s bodies, minds and spirits so they can continue in that service to others.

These beautiful plant teachers have been healing and refueling us from the beginning of time. Plants openly and lovingly share their gifts of healing and love with and for humanity and all creatures of the Earth. Sharing this herbal wisdom with those we love and our communities not only helps us to be better caretakers but also nourishes us personally so we can continue on our unique journey with strength and courage.

We will look at some herbs traditionally used to support women’s bodies, minds and spirits—herbs that increase vitality, stabilize energy and moods, balance hormones, increase libido, and so much more.

Some herbs that immediately come to mind are nettle, red raspberry leaf, chaste tree berry (vitex), ashwagandha, motherwort and maca root. Let’s explore a few of these in more detail.

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Nettle leaf – Many herbalists say, “If you are not sure what to do, give nettle.” Let’s start by looking at the plethora of nutrients in nettle: It contains the minerals iron, phosphorus, potassium, calcium, magnesium, manganese, copper, boron and strontium; the vitamins A, C, K and B; and the phytonutrients chlorophyll, beta-carotene, lutein, zeaxanthin and quercetin. This alkalizing, mineral-rich, chlorophyll-rich blood purifier is used in myriad ways for women, such as in formulas for bladder and urinary infections, fatigue (thyroid balancer), reducing bleeding (so it’s useful for heavy periods) and diarrhea. Nettle is also used as an energy restorer, allergy reliever, and mucus cleanser for asthma and lung congestion. It is also rich in absorbable iron, so it’s great for anemia—and the list goes on and on.

One of the simplest ways to experience nettle is to make a strong infusion. This is a “ramped-up” formula to kick-start your health. In a 1-quart jar, put 1 ounce of dried nettle leaf. Then cover with boiling water and put your lid on. Give it a good shake. Let this sit on your kitchen counter overnight. In the morning, strain out the herb and start drinking small doses several times a day. This quart should last about two days.

The flavor is strong and green, so small shots throughout

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the day make it easy to enjoy. You will quickly notice increased energy and a sense of well-being. Do this for two or three times (six to seven days), or as long as you feel the need. Your body will let you know when you are replenished with the key nutrients nettle provides.

Motherwort – Leonurus cardiaca is sometimes called common motherwort. But there is nothing common about its health benefits.

From heart health to an overactive thyroid, and all forms of anxiety or panic, motherwort is the perfect helper. A simple cup of tea or a single dose of an extract can calm a racing heart caused by anxiety and can help with menstrual cramping, due to its anti-spasmodic properties. It is beautifully paired with hawthorn (another herb for women) to strengthen the heart and for its relaxing nature.

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Maca (also known as Peruvian ginseng) – Commonly found in powder form or capsules and tinctures, this is a tonic herb that can be used daily. The powder can be added to your morning smoothie, oatmeal or just about anything that you ingest. It has a history of increasing libido; reduces menopausal symptoms, such as hot flashes and sleeplessness; and contains flavonoids, which can improve mood, increase blood flow, and may increase athletic performance and reduce recovery time. Give it a try for a week or two and see the results. You won’t want to be another day without it. Try these easyto-make Energy Balls for an afternoon pick-me-up and sweet treat.

Energy Balls 1 cup almond butter (or any nut butter you like) 6-7 pitted dates 1 tsp chia seeds 1 Tbsp honey 2 Tbsp powdered maca 1 Tbsp coconut Blend all the ingredients in a food processor. Add more honey if necessary to make into a firm ball. Roll into small balls, and roll in additional coconut or maca powder (or maybe cocoa powder).

Place in fridge for one week, but there likely won’t be any left in a week.

With plants so readily available, women can be assured there is one (or 10) just right for them. Start experimenting and experience their loving and healing nature. They are here to raise you up!

Madalyn Johnson (left) and Kathleen Gould (right)

Kathleen Gould, registered herbalist, and Madalyn Johnson are proprietors of SW Herb Shop and Gathering Place. Gould has been an herbalist for 30-plus years and has extensive experience in herbal medicine. For more information, call 480-694-9931, or visit SWHerb.com or Store.

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25

green living

Sustainably Stylish Eco-Fashion that’s Kind to the Planet

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image courtesy of FairIndigo.com

he trendy “fast fashion” industry standard that originated in the early 1990s has had far-reaching effects that continue today.

With a production turnaround time as short as four months, designer knockoffs made with inexpensive materials line the shelves of shopping centers throughout the world. But cheap textiles come with a hidden price tag.

According to the documentary The True Cost, consumers worldwide buy around 80 billion new items of clothing per year, a 400 percent increase from 20 years ago.

A report by the UK-based Ellen MacArthur Foundation, which advocates a regenerative, circular economy, found that more than $500 billion in value is lost globally every

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Clothing from companies like Fair Indigo use more sustainable fabrics and ensure better lives for garment workers.

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year from rarely worn manufactured clothing and the lack of recycling. The greenhouse gas emissions from the production of these textiles total more than 1 billion metric tons per year, more than produced by international flights and maritime shipping combined.

Sustainable clothing is important for both the planet and those wearing the clothing, says Jeff Garner, a fashion designer in Franklin, Tennessee, who founded the eco-label Prophetik. “The worst effect is the washing of clothes. The synthetic fabrics and dyes come off in the laundry process and go into our groundwater and oceans, including the microplastics from polyester clothing.”

Jay Charlton, founder of the UK’s Viva la Vegan fashion brand, believes eco-friendly fashion does not have to be poorly produced or poorly designed. Nor does it mean choosing between a million different options, says Charlton, who found her passion for veganstatement apparel after adopting a vegan diet. “One easy choice here is organic cotton over conventional cotton. While not perfect, it is better for the environment. Most organic cotton is produced under better working conditions for the farmers, too,” she says.

She also stresses the importance of reading labels to determine where clothes originate. “The next time you go shopping, seek out sustainable vegan fabrics and fair wear policies to do what’s right for the planet, people and our animal friends.”

Sustainable Yet Stylish Just because something is safe for people and the planet doesn’t mean it can’t also be fashionable. Fair Indigo, located in Madison, Wisconsin, is a sustainable clothing company that specializes in garments made from organic Peruvian pima cotton. According to president and co-founder Robert Behnke, Peruvian pima cotton is prized for its longevity and durability. “We want to show the world that organic and sustainable does not have to be either too ‘crunchy’ or too trendy. The clothes that people wear every day— the clothes that make them feel comfortable—these are the brands that will have the greatest impact in truly changing the world.”

Fashion doesn’t have to be brand-new in order to be in style.

Although secondhand clothing has been regarded negatively in the past by some, it has become more popular in recent years, especially during the COVID-19 crisis. Market researchers predict that resale clothing sales will increase 185 percent in the next decade compared to 20 percent for fast fashion. Creative

image courtesy ofVivaLaVegan.com

by Kajsa Nickels

ways we can help reduce clothing waste while staying in style include the following: Clothing exchange parties.

Friends and family members can swap clothes and nonsized items such as purses, hats and scarves in fun, socially distanced events.

image courtesy ofVivaLaVegan.com

Creative mending. People that have extra time on their hands may like to learn a new skill. Also known as visible mending, creative mending includes freestyle stitching around holes and tears, and both beaded and Japanese shashiko embroidery.

Repurpose into something new. If an item of clothing is beyond repair, it doesn’t have to be thrown away. Old T-shirts can be turned into blankets, pillowcases and even coin purses. Men’s dress shirts can be transformed into dresses for young girls or onesies for babies.

Embrace plantbased workout clothes from companies like Viva la Vegan.

Kajsa Nickels is a freelance writer in Salisbury, Massachusetts. Contact her at Kajsa.

BlueMountain@gmail.com.

May 2021

27

natural pet

CURBING CANCER in Cats Ways to Keep a Feline Healthy

by Julie Peterson

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image courtesy of The Basket Cat

he absence of one back leg isn’t slowing down 13-yearold Cougar the cat. In fact, she is doing better than before, as that limb once had a painful tumor. Alyssa Baker Herbst, co-founder of the Autumn Farm Sanctuary, in Cedarburg, Wisconsin, was told that, even with chemotherapy, Cougar might only live three more months. Herbst sought out a veterinary oncologist at University of Wisconsin Veterinary Care for another opinion. Amputation was recommended and done in December 2020.

Cancer isn’t uncommon in cats; the Animal Cancer Foundation, in Port Washington, New York, states that one in five cats will be diagnosed at some point. This equates to approximately 6 million cats being newly diagnosed with cancer each year, according to the Comparative Oncology Program of the U.S. National Cancer Institute.

Diagnosis and Staging Cats instinctively hide pain, so it’s up to pet parents to detect unusual behaviors or symptoms. Karen Shaw Becker, a holistic veterinarian in Chicago who writes Mercola Healthy Pets, recommends that unusual bumps, sores that won’t heal, weight loss, offensive smell, low energy and difficulty eating indicate the need for evaluation by a veterinarian to rule out cancer. If cancer is diagnosed, a referral to a veterinary oncologist is likely. Pet owners can also search for one at the American Holistic Veterinary Medical Association (ahvma.org).

Blood work, biopsies or aspirates, imaging and a thorough exam may be needed to determine the extent of the cancer and any possible complications. These tests help ensure treatment is appropriate, tolerable and humane.

Treatment Options Treatments vary based on the type, site and stage of cancer, the age and wellness of the cat and what is available and accessible to the owner. Traditional remedies may include surgery, chemotherapy and radiation. While not without side effects, cats tolerate these methods relatively well.

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Holistic therapies such as acupuncture, homeopathy, supplements and traditional Chinese veterinary medicine may also be used. “Herbal therapies can be used with traditional cancer treatment to relieve side effects and to improve outcomes,” says veterinary oncologist Amanda Beck, at the University Veterinary Hospital, in Shreveport, Louisiana.

Clinical trials are another option. The Veterinary Cancer Society, in Columbia, Missouri, provides information on current research trials that “may involve novel diagnostic methods or therapies including chemotherapy, radiation therapy, surgical procedures, hypo- or hyperthermia, immunotherapy and photodynamic therapy, among others.” While these trials may offer hope, each has very specific qualifications for participation and they may not be free.

Herbst did her own research after seeing the 2019 documentary Fantastic Fungi and learning about cancer patients using turkey tail mushrooms. “We found that dogs taking those mushrooms were living four times as long as dogs that got chemo,” she says. “We wondered if we could use that for Cougar.” Their veterinarian ensured they wouldn’t be harmful and determined an appropriate dosage.

image courtesy of The Basket Cat

iz phil/Unsplash.com

Unfortunately, some feline cancers are extremely aggressive. It started in Doris Gassen’s cat, Meadow, with a few small bumps under the skin that quickly grew and multiplied. “About six days after they first appeared, they were open and draining,” says Gassen, in Madison, Wisconsin. The diagnosis of cutaneous lymphoma was made and palliative care was implemented. Meadow crossed the rainbow bridge within a few weeks.

Preventive Measures Keeping cats at a healthy weight, giving them plenty of exercise opportunities and keeping them indoors more or entirely can all help reduce the risk of cancer. The feline leukemia virus and feline immunodeficiency virus, which can lead to cancer, are usually contracted from feral cats outdoors.

Genetically modified organism (GMO) ingredients such as corn, soy, alfalfa and cottonseed in pet foods are also culprits, because they can contain high concentrations of glyphosates. The World Health Organization International Agency for Research on

Cancer declared glyphosate, the active ingredient in Monsanto’s Roundup herbicide, to be a probable human carcinogen, and research indicates that it does cause cancer in animals.

“Many experts who have studied animal dietary patterns in the wild agree that a whole-food diet composed of mostly meats, organs and bones, supplemented to a much lesser extent with vegetables, is the way to go for both cats and dogs,” says Ty Bollinger, the San Antonio-based author of The Truth About Cancer.

Keeping cats healthy throughout life with routine wellness care helps strengthen them against any illness or injury. And while quality of life for pets may be paramount, Cougar seems to be going for quantity, as well. “Clinically, Cougar is doing fantastic.

She just can’t jump as high as she used to,” says Herbst. “She’s back to bullying the other three cats and hanging out with the dog. She’s feisty.”

Julie Peterson writes about health, wellness and environmental issues. Find her at JuliePeterson2222@gmail.com.

May 2021

29

conscious eating

Baby Bites Healthy Homemade Food for Tiny Tummies

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or the first year of a baby’s life, breast milk and formula are the main sources of nutrition, but as early as 4 to 6 months, a little one may be suited to try solid foods. According to the American Academy of Pediatrics, when a baby consistently holds their head up, has started to sit upright, has doubled their birth weight to a minimum of 13 pounds and exhibits an interest in food, they are ready.

Anjali Shah, a board-certified health coach and author of The Super Easy Baby Food Cookbook, is a proponent of homemade purées and soft finger foods. “A store-bought sweet potato pouch can cost $2.50, whereas one sweet potato is under a dollar, and you can get multiple meals out of it,” says Shah. “So, budget-wise, it’s a lot cheaper. It’s also healthier because you can control what’s in your baby food.”

The process is easy. “If you have a spoon and a fork, that’s a pretty good start, and if you have a blender, that’s really all you need,” says Amy Palanjian, author of Busy Little Hands: Food Play! and blogger at YummyToddlerFood.com. A very basic technique, which both she and Shah employ, involves boiling or steaming vegetables and fruits, puréeing them with a fork or blender to the desired smoothness and freezing one-ounce portions in ice cube trays. Once frozen, the cubes can be popped out, kept in labeled freezer bags and thawed to serve.

They recommend a progression from thin, smooth purées to chunkier blends, and from very mild, single foods to progressively more adventuresome and complex flavors and textures.

“Start with a really mild fruit like avocado or a really mild vegetable like carrots, green beans or sweet potato,” Shah advises. “Introduce one food every two or three days to make sure your baby is not allergic and that it suits their digestive system.”

In addition to purées, parents can offer their babies small-cut, softened versions of foods that they can hold in their hands and gnaw, a technique called baby-led weaning. “Your baby will pick it up with their fists, stick it in their mouth and drool all over it and gum it up. It teaches them to chew very early on,” Shah explains.

“Kids need healthy fats for proper brain development,” Palanjian says, suggesting a splash of olive oil in a broccoli purée or a dab of peanut butter in oatmeal. She also favors healthy proteins like a purée made with hard-boiled egg yolk slathered on a piece of toast or a wellblended bit of salmon.

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“At 7 or 8 months, you can add lentils, beans and grains, and around 9 or 10 months you can start introducing mild spices—cinnamon, cardamom, nutmeg, turmeric, cumin, coriander. For example, if you’re going to make a lentil soup for yourself, you could add a few fresh, aromatic herbs like rosemary, oregano or thyme, and then for your baby, you can mash up that same lentil soup and serve it to them. The key is to avoid the hot spices like black pepper, cayenne or chili powder,” Shah says, noting that salt should be avoided in the first year because a baby’s kidneys cannot handle it. Added sugar is also a big no-no in her book.

“The best way to feel like you’re feeding your baby safe food is to serve a variety of foods over the course of a week,” Palanjian says. “But most of all, learn to enjoy this phase of your baby’s life. It can be a fun milestone. Let them explore. Trust them if they turn their face, close their mouth or push the spoon away. There’s no reason you need to force another bite. Let them show you and be in charge of what goes into their mouth. That can be a great way to set the foundation for intuitive eating. We want them as adults to be able to say when they’re hungry and when they’re full, and we often have the tendency to try to override that in our kids. So, if you let that develop as it very clearly does and is present from birth, that can be a great thing to do with little ones.”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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by Sandra Yeyati

Baby Blueberry Smoothie

Baby Superfood Purée 16 oz fresh or frozen broccoli 16 oz fresh or frozen cauliflower 4 cups baby spinach ¼ to ½ cup water

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Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

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Put all of the ingredients in a large pot. Bring to a boil, reduce to simmer until soft. Once soft, purée in a blender, adding additional water if needed for a thinner purée. Transfer to ice cube trays and freeze for up to four months.

This ad contains affiliate codes to products.

Natural Awakenings may receive a commission for purchases made through these codes.

Recipes courtesy of Anjali Shah. For more information, visit PickyEaterBlog.com.

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1 cup frozen wild blueberries 1 pear, cored ½ banana, peeled 1 cup baby spinach ¼ to ½ cup water

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Easy DIY Baby Food Recipes

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

May 2021

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inspiration

Three Steps for Facing Difficult Emotions

by Shauna Shapiro

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Welcoming our emotions. The second step is to learn to welcome difficult emotions.

Emotions have a limited time span, typically lasting for only 30 to 90 seconds. They arise, do their dance and pass away, like waves in the ocean. When we remember that this painful feeling will not last forever, it becomes more manageable.

Through practice, we can learn to welcome all our emotions with an attitude of kindness and curiosity. This involves becoming interested in the emotion and the felt experience in the body. For example, we may feel sadness as a tightening in the throat or fear as a contraction in the belly. All emotions have their signature in the body.

A

ll of us can feel the impact of these uncertain and challenging times on our hearts and in our nervous systems.

While there are parts of the situation that we cannot control, that does not mean we are powerless. When we’re up against change, uncertainty and stress, resilience is the key to navigate life and emerge with more happiness and satisfaction. We can cultivate resilience through the practices of mindfulness and compassion.

Here are three key steps to finding greater clarity, calm and wellbeing.

Naming our emotions. The first step is to bring mindfulness to whatever we are feeling and simply name it. Research shows that acknowledging and naming our emotions allows the body to physiologically calm down. It is helpful to remember that our emotions are here for a reason, metaphorically serving as a smoke alarm to let us know about an impending fire. Ignoring or repressing our emotions can lead to bigger problems, but mindfulness teaches us a different way to manage difficult emotions—acknowledge them and name what we feel—“name it to tame it”. When we name an emotion, it puts the brakes on our reactivity, down-regulates the nervous system and allows us to see clearly.

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Compassion for ourselves and others. The final step to managing difficult emotions is to cultivate compassion. Self-compassion involves treating ourselves as we would a dear friend that is suffering. The willingness to face the pain in ourselves and in life takes great courage. As we practice self-compassion, we learn not only to grow from our own struggles and sorrows, but to connect with the sufferings and sorrows of others. We realize that we are not alone in our fear and overwhelm, and become aware of the many others right now that are also afraid. As we recognize our common humanity, our isolation begins to lessen and we understand that we are all in this together.

Shauna Shapiro, Ph.D., is an internationally recognized expert in mindfulness and compassion whose most recent book is Good Morning, I Love You: Mindfulness & Self-Compassion Practices to Rewire the Brain for Calm Clarity and Joy. For more information, visit DrShaunaShapiro.com.

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Full petition at ScottsdaleBelieve.com/petition.

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business directory

COACHING

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Business Directory, email PhoenixAds@NaturalAZ.com or visit NaturalAZ.com and download our media kit.

ALTERNATIVE MEDICINE MYSTICAL MEDICINALS

Mackenzie Dickson 14045 N 7th St, Ste 4, Phoenix 602-918-3791 • MysticalMedicinalsAZ.com MysticalMedicinalsAZ@gmail.com

Mackenzie is a certified herbalist and certified crystal healing practitioner. She practices the ancient art of Laying On of Stones in which crystals are placed on and around your body during a guided meditation. This practice results in profound energetic shifts that initiate and support your body’s natural healing process. See ad, page 25.

NATURAL MEDICINE & DETOX

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

We offer professional medical assistance with one of our Doctors of Acupuncture & Oriental Medicine, MD(H), or Classical Homeopaths. We also have several self-elect options for our many detox services. Please call to schedule a free 15-minute consult to learn what service might be the best option. See ad, page 20.

NATURAL PAIN TREATMENT AND DETOX

MacKenzie Kalt, Owner 4050 E Greenway Rd, Ste 5, Phoenix 480-594-5052 • NatPainTreat.com

Providing some of the most advanced natural technologies for those struggling with chronic pain, injuries, stress, migraine headaches, PTSD, insomnia, Lyme disease, autoimmune disorders, skin conditions, and much more. Visit our website to learn more. See ad, inside front cover and page 33.

SALT CHALET ARIZONA

Pavel Gershkovich, CHP, CRP 5011 N Granite Reef Rd, Scottsdale 480-621-6041 SaltChaletArizona.com ArizonaLeechTherapy.com

SW HERB SHOP & GATHERING PLACE

148 N Center St, Mesa 480-694-9931 • SWHerb.com Store.SWHerb.com

Kathy Gould and Madalyn Johnson, herbalists and proprietors, offer medicinal bulk herbs and specialty tea blends, herbal extracts, certification classes, community and therapist rental space, medicine-making supplies, and more. See ad, page 23.

ALTERNATIVE THERAPY MINDFUL INNERCHANGE

Mecca Wagner-Brown, CHt, CYT Alternative Therapy Practitioner 3100 W Ray Rd, Ste 261, Chandler 480-482-8925 • MindfulInnerChange.com

Mecca can help you change thoughts and behaviors so you may live your best life. Services include hypnotherapy and cognitive/behavioral modification as well as a possible combination of meditation, yoga and qigong. Complete program packages for smoking cessation and weight management offered. In-person and zoom options available. See ad, page 29.

CLEANING SERVICES BENNETT’S CARPET & UPHOLSTERY CLEANING

Valleywide Service • 480-994-4988 BennettsCarpetCleaningAZ.com

Eco-friendlycarpet 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 11.

Our rooms are coated from floor to ceiling with multiple layers of pure, untreated salt from the Dead Sea. Providing relief for many health conditions. See ad, page 27.

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WHITE STAR

Internationally Acclaimed Psychic Healer, Life Coach 617-697-8924 (Scottsdale) DivineLightMinistries.com

White Star is a Spiritual Elder, Mystic, Medium and Master Psychic and Healer with 40 years' experience. She offers profound clairvoyant readings covering any subject. She can heal many conditions and restore emotional and spiritual wellness. Classes and trainings on psychic development and many healing modalities are available in person and online.

DENTISTS MILLENNIUM DENTAL ASSOCIATES

Nicholas J. Meyer, DDS, DNM Dr. Jay Valiyaparambil, DMD 5705 N Scottsdale Rd, Ste D-110, Scottsdale 480-948-0560 MillDental.com

Millennium Dental offers more than 40 years’ experience in holistic dentistry, including advanced general dentistry and an extraordinary knowledge of services found in complementary medicine. 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. Bio-compatible dentistry, esthetic dentistry lumineers/veneers, family dentistry and much more. See ad, page 3.

NATURAL DENTAL PARTNERS

Dr. Ingo Mahn 3134 W Carefree Hwy, Ste 9, Phoenix 602-775-5120 • MyNaturalDentist.com

Dr. Mahn takes the time to listen to your concerns and uses his extensive experience to help you achieve better health. Author of A Healthy Mouth—The Missing Link to Optimal Health, he utilizes the latest advances in dentistry (low-dose digital X-rays and single-visit biocompatible restorations) to deliver the highest level of holistic dental care.

Check the calendar of events page on his website for upcoming seminars. See ad, page 5.

PHOENIX BIOLOGICAL DENTISTRY

Dr. Maryam Hamdan, DMD 301 E Bethany Home Rd, Ste A-132 602-900-1857 • Info@PhxBiologic.com PhxBiologic.com

Providing personalized, holistic dental services in a relaxing and comfortable environment. We provide all aspects of general and cosmetic dentistry along with biological procedures like safe mercury amalgam removal, ozone therapy, use of platelet-rich fibrin, and many more. Call today to schedule your new patient appointment. Dr. Hamdan is a member of IAOMT, HDA, IABDM and is SMART certified.

See ad, page 6.

DOCTORS BUTTERFLY HOLISTIC CENTER

Melanie Icard, NMD 1430 E Missouri Ave, Ste B127, Phoenix 480-599-8370 • PhoenixAntiAging.com

Dr. Icard specializes in holistic anti-aging medicine, pain reversal, natural and traditional aesthetics, ozone therapy, and sexual health regeneration. She has extensive training in biological medicine, peptides, PRP, aesthetics and ozone therapy. See ad, page 29.

ENERGY HEALING ALORALOTUS AWAKENINGS SOUL HEALING STUDIO

4310 N 75th St, Ste 115, Scottsdale 917-202-3289 • AloraOrganic.com

Lorina Quigley is a psychic clairvoyant healer, teacher and empath who has honed her skills over many years.

Sessions usually consist of energy reading, clearing and healing with past-life information about wounds and gifts and life purpose. She also helps to create a greater connection to higher self, guides and soul reconnection. See ad, page 33.

GLUTEN FREE GLUTEN FREE CREATIONS BAKERY

KIM CARTER, MA, HTCP

Kim Carter is a Psychic and Healing Touch Certified Practitioner providing grounded, down-toearth guidance to those in transition or needing some clarity. Her intuitive readings offer insight into innate strengths, as well as challenges in moving forward.

Her compassionate, practical approach helps clients step into their authentic power to create balance and harmony in body, mind and spirit.

SOUTHWEST INSTITUTE OF HEALING ARTS

Vern Lang, Owner 10880 N 32nd St, Ste 39, Phoenix 602-626-7458 • GFCBakery.com

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

Delicious 100% gluten-free products. Many other food allergens and choices available, i.e., vegan, dairy free and grain free. Over 18 years of serving people with medical conditions or enjoying various food lifestyles. See ad, page 11.

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.

PEST CONTROL

SPIRITUAL CENTERS

ARIZONA ORGANIC PEST & TERMITE CONTROL

Organic Pest Control 602-923-1457 • ArizonaOrganic.com

Avoid being exposed to dangerous chemicals when all-natural and safer alternatives work just as well and last longer. See ad, page 20.

PET CARE ANDREA SOBOTKA, AKA “CRITTER DOC”

ASAM, Sh. Reiki, HTAP Animal Communicator and Counselor 602-317-1543 • CritterDoc1@cox.net SpiritAnimalWisdom.com

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

REAL ESTATE FENG SHUI REAL ESTATE

15215 S 48th St, Ste 154, Phoenix Kim@IntuitiveKim.com IntuitiveKim.com

SCHOOLS

Jennie Richau, Associate Broker, CFSP Brokers Hub Realty, Phoenix 720-975-7070 • JennieRichau.com

As a Certified Feng Shui Practitioner, Jennie utilizes principles of Classical Feng Shui to find you a home where you will thrive, or sell your home quickly for the highest value. A truly unique way to buy or sell real estate! See ad, page 23.

ECKANKAR

The Path of Spiritual Freedom 1-877-300-4949 • EckankarArizona.org Eckankar.org • HearHU.org Facebook.com/EckankarArizona

Eckankar is an active, individual, creative spiritual practice. A companion and roadmap for your journey home—to the heights of SelfDiscovery and God-Discovery, 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 25.

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 19.

UNITY OF MESA

2700 E Southern Ave, Mesa 480-892-2700 • UnityOfMesa.org

We are a progressive, New Thought, spiritual community, exploring universal principles and practices. We offer practical spiritual teachings for meaningful and prosperous living. Sunday services, youth programs and a wide variety of classes are available each week. ALL are welcome here. See ad, page 21.

May 2021

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Tempe Meadows Farmers’ Market 1490 E Weber Dr Saturdays & Sundays 8am-2pm TempeMeadows.com

Local Farmers’ Markets

The Barn at Power Ranch 3685 E Autumn Dr, Gilbert Wednesdays 4-8pm RaysMarket.com

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The Capitol Farmers’ Market 1700 Adams St, Phoenix Thursdays late Nov-Apr 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 Anthem Farmers’ Market 41703 N Gavilan Peak Pkwy Sundays Oct-May 9am-1pm Facebook.com/AnthemFarmersMarket 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 Gilbert Farmers’ Market 222 N Ash St Saturdays Oct-Mar/Apr 8am-noon Apr/May-Sep 7am-11am GilbertMarket.com Goodyear Farmers’ Market 3151 N Litchfield Rd Saturdays Oct-May 8am-noon ArizonaCommunityFarmersMarkets.com

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High Street Farmers’ Market 5415 E High St, Phoenix Sundays Oct-May 10am-1pm Facebook.com/Farmers-Market-on-HighStreet-2244771575799425

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 10am-1pm Facebook.com/VerradoCommunityFarmersMarket

Mesa Farmers’ Market and Flea 526 E Main St Saturdays 8am-1pm (winter hrs) 7am-noon (summer hrs) MesaFarmersMarketAndFlea.com

Vincent’s Saturday Market 3930 E Camelback Rd, Phoenix Saturdays late Oct-early May 9am-1pm VincentsOnCamelback.com

Momma’s Organic Market Park West, 9744 W Northern Ave, Peoria Saturdays 9am-2pm MommasOrganicMarket.com

NORTHERN ARIZONA

Old Town Scottsdale Farmers’ Market 3806 N Brown Ave Saturdays 7am-11am ArizonaCommunityFarmersMarkets.com Phoenix Public Market 721 N Central Ave Saturdays Oct-Apr 8am-1pm May-Sep 8am-noon PhxPublicMarket.com Power Road Farmers’ Market 4011 S Power Rd, Mesa Monday-Saturday 9am-6pm | Sunday 9am-4pm PowerrdFarmersMarket.com Roadrunner Park Farmers’ Market 3502 E Cactus Rd, Phoenix Saturdays Oct-May 9am-1pm | Jun-Sep 7am-11am Facebook.com/RoadrunnerParkFarmersMarket Sun City Farmers’ Market 16820 N 99th Ave Thursdays Oct-May 9am-1pm Facebook.com/Sun-City-Farmers-Market631299790224049

Metro Phoenix & Northern Arizona Edition

NaturalAZ.com

Flagstaff Community Farmers’ Market 211 W Aspen Ave, City Hall Parking Lot Sundays May-Oct 8am-noon FlagstaffMarket.com Prescott Summer Farmers’ Market Yavapai College, Parking Lot D 1100 E Sheldon St Saturdays May-Oct 7:30am-noon PrescottFarmersMarket.org Prescott Winter Farmers’ Market Prescott High School, 1050 Ruth St Saturdays Nov-May 10am-1pm PrescottFarmersMarket.org Sedona Summer Community Farmers’ Market Tlaquepaque/Creekside, 336 Hwy 179 Fridays May-Oct 8-11:30am Sedona-Farmers-Market.com Sedona Winter Community Farmers’ Market Wells Fargo Bank Parking Lot 2201 W State Rte 89A, West Sedona Sundays Oct-May noon-4pm Sedona-Farmers-Market.com

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