Natural Awakenings Magazine, Palm Beach County, May 2023

SOLVING STRESS

Holistic Coping Strategies

ECO-FRIENDLY GIFTS FOR MOM

MENOPAUSE MASTERY Relief For Symptoms

Skin Fitness Tips to Feel & Look Great

Helping Our Aging Pets

FINDING CALM

In A Chaotic World

COURSES

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The May issue focuses on Women’s Wellness, showcasing how the science of medicine is evolving by highlighting those types of doctors people seek out. To achieve optimal health, many are choosing to work with functional and integrative physicians, discussing and co-creating lifestyle changes via a holistic approach to wellness.

The main article, Solving Stress, found on page 16, provides tips from lifestyle doctors on managing day-to-day stressors, including understanding the relationship between anxiety and stress. Included are tech apps and videos as resources that can help reduce anxiety.

In this month’s Wise Words department, Getting Back to Center, author Carol Penn shares practical ways to help the body and mind function at their best by approaching situations from a logical, well-thought-out space. Penn emphasizes the benefits of movement and how it can help to literally shake off stress. Find calm within the chaos; discover the benefits of practicing soft belly breathing to relax and release pain-relieving endorphins, starting on page 12.

Self-care is crucial for optimal health, and this month’s Fit Body article is focused on skincare. Skin Fitness, by David Sautter, provides details on lifestyle tips for healthy skin, including daily routines, getting enough sleep, and the use of beneficial therapies such as red-light devices and micro-current facial tools. The details can be found on page 18.

In the Healing Ways department, menopause symptoms and a natural recipe for vaginal dryness are featured. First Signs of Menopause discusses health tips from doctors who take personalized approaches to managing the journey through menopause, providing information on hormone replacement and nonsurgical treatments. Read more on page 26.

For pet lovers, this month’s Natural Pet department features holistic approaches to pet mobility resulting from accidents or aging. Bringing the Bounce Back emphasizes options for reducing pain, such as chiropractic care, acupuncture, massage, and other services that can be considered prior to or in lieu of invasive treatments, including surgery. Find it all on page 24.

As we navigate through today’s increasingly complex world, this issue, and all issues, aim to provide inspired solutions to achieve optimal health and wholeness. Additionally, we honor and appreciate one another as we nurture, shape, and evolve ongoingly, becoming individually, and collectively, the best versions of ourselves.

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Jamrock Chiropractic: Improving Animal Health & Happiness with Specialized Services

JamrockChiropractic provides specialized services for animals to prioritize and optimize their health and happiness.

Dr. Elizabeth Munroe, chiropractor and reiki master, offers a unique blend of healing and wellness for dogs, cats, and horses.

Regular chiropractic check-ups can prevent illnesses and lameness which can save pet owners from the emotional, financial, and time investment required during crisis mode. Trusting their intuition, pet owners can bring their animals in for a chiropractic examination to catch any issues early.

Dr. Munroe’s offerings include intuitive reiki sessions which help to balance energy centers and address physical, mental, and emotional issues, all leading to significant improvements in an animal’s overall well-being.

Halle, a client who keeps her senior horse Dakar in the best shape possible, says that Dakar is now noticeably more flexible with an increased range-of-motion. “I highly recommend regular chiropractic care for horses of all life stages and disciplines,” she shares. “Thanks to our regimen, my boy continues to feel decades younger than he is!”

Jamrock Chiropractic’s mobile service covers Palm Beach County and surrounding areas. To schedule an appointment for a furry friend, call 978-791-3339 or email JamrockChiropractic@gmail.com. See the ad on page 29.

Seniors Avoid the Hospital With Nature

New research has found that exposure to natural environments may reduce the risk of hospitalization for older adults with Alzheimer’s disease, related dementias and Parkinson’s disease. The cohort study included approximately 62 million Medicare beneficiaries aged 65 years or older that lived in the contiguous United States from 2000 to 2016. Researchers looked at ZIP-Code-level greenness, percentages of park cover and blue space (water) cover, as well as hospitalizations. They found that exposure to greenness, park cover and blue space cover reduced hospitalizations for patients with Parkinson’s. Greenness—but not park or blue space cover—was associated with a lower risk of hospitalization due to Alzheimer’s disease and related dementias.

Ashwagandha May Improve Women’s Sexual Experience

Poor sexual function affects about 40 percent of women and may worsen their quality of life. Ashwagandha (Withania somnifera) is a known adaptogenic herb that has been reported to improve sexual satisfaction, sleep and quality of life in women. Researchers in Mumbai set out to evaluate the efficacy and safety of standardized ashwagandha root extract in improving sexual function in healthy females.

A randomized, placebo-controlled study of 80 women between the ages of 18 and 50 with hypoactive sexual desire disorder and no other hormonal imbalances were given either 300 milligrams of ashwagandha root extract twice daily or a placebo for eight weeks. Sexual function, quality of life and safety were assessed. In comparison to the control group, the ashwagandha participants experienced statistically significant improvements in sexual desire, arousal, and satisfaction; improved lubrication and orgasm; and less pain.

Ruslan Huzau/ShutterStock.com

Indian Food Images/ShutterStock.com

Light Therapy for Autoimmune Symptoms

Fatigue is often reported as the most disabling symptom for people with autoimmune disorders, significantly impairing their physical, mental and social quality of life. Autoimmune researchers in Denmark, noting previous studies wherein bright light therapy significantly reduced fatigue related to traumatic brain injury and cancer, devised a study involving multiple sclerosis (MS) patients. The study was conducted as a randomized, shamcontrolled trial of 26 people with MS that reported a Fatigue Severity Scale (FSS) score greater than 36. Participants received either bright light therapy or a dim red light sham intervention for 30 minutes each morning for two weeks. The bright light therapy decreased FSS scores over the course of the study. However, this benefit occurred in the sham control group as well, highlighting the need for more research on the effects of light therapy on fatigue.

Reversing Type 2 Diabetes With Diet

A Type 2 diabetes (T2D) diagnosis is often regarded as a lifelong sentence and typically treated as such, requiring an increasing number of drugs. However, sustained remission of T2D is now well established.

In a recent primary care-based cohort study published in BMJ Nutrition, Prevention & Health, advice on a lower-carb diet and weight loss protocols was offered to 9,800 patients with T2D between 2013 and 2021. Overall, remission was achieved in 51% of the patients that adopted a low-carb lifestyle, with individuals diagnosed with T2D within the previous year more likely to achieve remission (77 percent) than those that had been diagnosed for longer (20 percent for patients with a T2D duration greater than 15 years). Additionally, about 97% of the patients experienced improvements in blood glycemic control. Average low-density lipoprotein cholesterol and systolic blood pressure decreased, and there were also significant financial savings on drugs.

A low-carb diet may give hope to those with T2D as a practical, manageable way to achieve remission, as well as substantial health and financial benefits. Even for those with poorly controlled T2D that may not achieve remission, improvements in diabetic control may be within reach.

Gift Ideas for Mother’s Day

Sleep Well

Spray Sleep Well to help you unwind and relax for a restful night’s sleep. Calms the mind and brings about mental clarity.

Fran.Vila/ShutterStock.com

Scientists Invent Battery Made of Paper

terminal, and the other side is printed with ink containing zinc powder to create the negative terminal. Another layer of ink containing graphite flakes and carbon black is applied over that, linking the battery’s positive and negative ends to two wires secured by wax.

When a few drops of water are added to the paper, the salts dissolve, releasing charged ions that spread across the paper to activate the battery. In tests, researchers were able to reach a stable 1.2 volts. (The voltage of a standard AA alkaline battery is 1.5 volts.) The battery’s performance decreased significantly after an hour when the paper dried. However, after two more drops of water were added, the battery maintained 0.5 volts for an additional hour.

Scientists have developed a water-activated, disposable, paper battery, according to a proof-of-concept study published in Scientific Reports. The developers believe that their invention could be used to power a variety of low-power, single-use electronics, such as smart packaging, environmental sensors and medical diagnostic devices, thereby reducing their environmental impact.

The single-cell battery consists of one square centimeter of paper treated with salts. One side is printed with ink containing graphite flakes, which serves as the positive

Using Algae for Industrial Carbon Capture, Food, Fuel and Plastic

In an effort to reduce its carbon footprint, Honda is experimenting with the Chlamydomonas reinhardtii class of algae they have nicknamed “Dreamo”, which can eat twice its weight in carbon dioxide in three to five days, depending on the time of year. Developers are growing Dreamo on the roof of a car factory in Tochigi, Japan, where it can absorb CO2 emissions from manufacturing. It has been genetically modified to grow hardier and five times faster than ordinary microalgae, allowing the growth solution to last months instead of weeks.

The development team is also exploring additional uses for Dreamo. After serving its pollution-fighting role, the algae can be harvested, dried and turned into food, fuel or plastic. Depending upon the amount of nitrogen applied to the algae, its cellular composition can be modified to be either predominantly carbohydrate- or protein-based. When the algae is mostly protein, an enzyme can be added to easily extract the starch to be used as food or as a raw material in animal food, cosmetics or pharmaceuticals. When the algae is mostly carbohydrate, it can be extracted as glucose and ethanol to be converted into plastic resin or jet fuel.

photo courtesy of newatlas

Earth-Friendly Delights for Mom

by Marlaina Donato

This year, consider putting an ecological spin on Mother’s Day by showering her with gifts that honor Mother Earth. Here are some sustainable gifting ideas.

Flower Power

Lavish her with an eco-friendly bouquet. Conventional blooms that are flown in from South America can be riddled with fungicides, carcinogen-laden floral foams, sheens and other hazardous chemicals, not to mention the huge carbon footprint required to bring them here. Locally grown, organic flowers at farmers markets, sustainable florists and small-business greenhouses are produced with fewer or no chemicals, support pollinators and require no jet fuel to get to mom’s doorstep.

Choice Chocolates

Satisfy mama’s sweet tooth with organic, fair-trade chocolate that helps cocoa farmers earn a living wage and does not promote deforestation. Opting to buy ethical chocolate prevents child and slave labor and provides women equal pay as well as opportunities to own a business. Look for certified, fair-trade labels as well as non-GMO and organic certifications.

Bling Blessings

Adorn her with ethically sourced and sustainable jewelry created from recycled precious metals, Fairmined Ecological gold and conflict-free gemstones. Beautiful, one-of-a-kind creations can be found at local artisan fairs or online from eco-conscious jewelers. Look for sellers with sustainable jewelry certifications and those that use recycled, upcycled or reclaimed materials.

Climate Café

Fill her cup with bird-friendly, shade-grown, fair-trade coffees and teas that offer a healthier caffeine fix while protecting bird populations and canopy cover. Choosing products labeled Rainforest Alliance Certified or Bird Friendly helps to ensure the habitat for 40 species of migratory songbirds that winter in plantations.

Local Luxuries

There are so many ways to support the local economy while treating mom to an unforgettable experience that makes her feel extra-special. Give her a gift certificate

for a massage, aromatherapy session or makeover at an organic salon. Treat her to a fabulous dinner at a vegan restaurant. Subscribe her to receive a monthly produce box from a community-supported agriculture outlet. Pack a healthy picnic and spend the afternoon together at the park. Create a gift basket of goods made by local artisans, including beeswax candles, pottery or body treats like handmade soaps and lotions.

Microplastic Overload

R EDUCING CHILDHOOD EXPOSURE

by Madiha Saeed, M.D.

Exposure to plastics, microplastics and nanoplastics is a lifelong inevitability. Researchers are investigating the human health impacts of these synthetic materials, and while we have a growing picture of potential risks, additional scientific exploration is needed to know how petroleum-based polymers affect kids. Though it is impossible to hide from plastics, much can be done to limit children’s exposure.

Global plastic production was estimated to be about 430 million tons in 2021, and humans are continually finding new ways to use it because of its light weight, extreme temperature resistance and low cost. Although plastic takes hundreds of years to fully biodegrade, it breaks down into smaller components that find their way into the ground, air, water, food, clothing, wildlife and our bodies. Microplastics are smaller than five millimeters, while nanoplastics measure from one to 1,000 nanometers. Regardless of size, plastics are packed with toxic compounds, including phthalates, bisphenol A (BPA), polycyclic aromatic hydrocarbons, pesticides, heavy metals and polychlorinated biphenyls.

Studies have shown that microplastics are found in human tissue, including the lungs, placenta and blood. According

to research published in Environmental Science & Technology, children consume and inhale an estimated 74,000 to 81,000 particles of microplastics annually. Those amounts could be higher for those that drink more water from plastic bottles than from the tap.

Nano and microplastics (NMPs) build up in the body. Another study published in Environmental Science & Technology reported that by age 18, children accumulate an average of 8,300 particles of microplastics in their tissues, and by age 70 that accumulation grows to 50,100 particles.

A small, but increasing, amount of research links plastic exposure to human health conditions. A review of data to date published in the International Journal of Molecular Sciences found evidence that exposure to NMPs affects both the digestive

and nervous systems. The review identified microbiota alterations, intestinal barrier permeability (leaky gut), oxidative stress, inflammation, neurotoxicity and behavioral disturbances. While toxicological research on NMPs has not specifically focused on child health, kids’ immature defense mechanisms make them particularly vulnerable.

“Microplastics are a big problem for fertility,” asserts Jaclyn Smeaton, a licensed naturopathic physician specializing in fertility. The chemicals found in NMPs pose a threat to children’s future reproductive abilities.

Phthalates are chemicals used to make plastics more durable and can be found in flooring, lubricating oils and personal-care products. According to Yvonne Karney, a gynecologist and CEO of Vitality Renewal, “Phthalates are hormone disruptors that mimic estrogen. They off-gas chemicals

Jürgen Fälchle/AdobeStock.com

that damage the cell membrane and mitochondria.” Studies have linked this chemical to reduced egg quality, less reproductive success and increased gynecological diseases in women; and lower sperm count, lower testosterone, reduced sperm quality and increased DNA damage in men.

Children have higher levels of exposure and are more vulnerable to phthalates. Research conducted by scientists from Columbia University, University of North Carolina and Harvard University found that phthalates increase children’s risks for learning, attention and behavioral disorders. Another study linked prenatal phthalate exposure to lower IQ and problems with attention, hyperactivity and poor social communication in children. “This is all so new that we are just starting to learn about the effects of microplastics,” Karney remarks.

Limiting Microplastic Exposure

“The first tip is avoidance,” Smeaton says. Eliminate harmful plastics, in particular those labeled with the recycling codes 3 (phthalates), 6 (styrene) and 7 (bisphenols). To protect children, soft vinyl toys, old plastic toys and teething rings should be shunned

“Wear cotton or wool,” recommends Karney. “Air dry synthetic clothes to limit microplastic release. Laundry balls can keep microfibers from breaking off.”

“I can’t overemphasize the importance of ensuring children are eating clean food and drinking clean water,” states Smeaton. In 2020, researchers found microplastics in fruit and vegetables, with highest levels of microplastics in carrots and apples.

“Eating organic can also help, though when contaminants are in soil or water, they can affect even organic produce,” warns Smeaton. “Limit the consumption of shellfish, rice, tea made using a tea bag, table salt and premade meals. Avoid cans and takeaway cups as these are lined with plastic to protect the food. Even if a container states BPA-free, it may still contain BPA’s cousin, bisphenol S.”

“Employing a water filter is great to remove contaminants, which exist both in city and well water. Reverse osmosis is best, but anything is better than nothing,” says Karney. Look for plastic-free alternatives for cooking and storing food like glass, steel, ceramic and bamboo. Karney also recommends never microwaving foods in plastic, limiting use of bottled water and dusting and vacuuming regularly to remove settled microplastics.

“Avoid exposing children to NMPs in personal-care products,” says Smeaton. She recommends choosing those that meet the standards of the Environmental Working Group (ewg.org/ skindeep).

“Pick your battles; focus on what you can control,” Karney advises. “Find things that will not disrupt our life that are doable. It’s not that hard to get a filter for tap water; it is not that hard to get glassware for storing your food.”

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Carol Penn ON FINDING

CALM IN A CHAOTIC WORLD

by Sandra Yeyati

Dr. Carol Penn, double board-certified in family and obesity medicine, is a movement, meditation and mindset coach who teaches people to prioritize self-care to achieve their best and highest selves. She is certified in mind-body medicine, fitness and personal training, yoga and qigong, and draws inspiration and wisdom from a previous career as a dancer and dance educator with the Alvin Ailey American Dance Theater. Penn is the author of Meditation in a Time of Madness: A Guidebook for Talented Tweens, Teens, Their Parents and Guardians Who Need to Thrive

Why did you write your book?

Because I was heartbroken after speaking to an 8-year-old in Parkland, Florida. I asked him, “Are you looking forward to going back to school?” not realizing his older sibling was one of the teenagers murdered in the Stoneman Douglas school shooting. He responded, “I feel like something bad could happen, and no one will be able to help me—not my parents, not my teachers, not even the president.”

An 8-year-old shouldn’t be afraid to go to school, and if that’s what our society is becoming, then children need resiliency skills, a way to self-soothe, and so do their parents. The book is a response to gun violence, but it also applies to the pandemic and other unprecedented events that cause that kind of internal chaos and disorientation that leads to mood disorders, depression, anxiety and suicidality. Whether it’s meditation, yoga, journaling or something else, mind-body skills can get you back to your center so you can function at a higher level from a place of calm and relaxed awareness, versus out of fear and nervousness.

Why do you define meditation as relaxed awareness?

Many people think that you have to sit in a certain posture and have no thoughts to meditate, but that isn’t true. We have 60,000 thoughts a day, and we don’t pay attention to most of them. Meditation allows you to slow your thoughts so they’re not as overwhelming and don’t interfere as much. When thoughts slow down and there’s space between them, your body also begins to slow down. Neurotransmitters like dopamine, oxytocin, serotonin and endorphins are released in the brain, and you feel their downstream effect, which we call relaxation.

What is soft belly breathing?

Many times, you get into this rigid kind of breath where you’re holding your belly in and your shoulders are thrown back. People think they look better if they have a flat, tight belly, and that’s how they’re moving in the world, but they’re not getting the full experience of the breath. Soft belly breathing relaxes

the torso, particularly that area just below your navel. This type of breathing allows the diaphragm to push down and massage everything beneath it, improving digestion and elimination processes and allowing the lungs to fill out from their bases where you pick up all the oxygen and nutrients that need to be carried throughout the body. As you inhale, say the word “soft” to remind yourself to soften and let go of any muscle tension. As you exhale, say “belly” to be reminded not to hold that part of the body in a rigid way.

Why do you say that movement is medicine?

Motion is synonymous with life. There’s always something moving, even when we’re asleep. Even gentle movement helps the body release endorphins, which elevate our mood, reduce pain and bring us pleasure. We want to bring that flow and fluidity into our lives so that we can tap into it on purpose. Have you ever noticed the less you move, the harder it is to move? Movement needs to be encouraged throughout the lifespan.

What movements do you recommend?

One starts in a standing position. Notice how the rib cage moves as you soft belly breathe. Soften the knees, drop the chin to the chest and as you inhale, lift the arms and feel yourself float away slightly from the body to create a gentle undulation of the spine. This stimulates the “mu” receptors that cause our brain to release

pain-reducing endorphins.

Another is to shake it off, like when a dog is walking along and all of a sudden their back twitches, they shake and then continue along their merry way. If we’re bothering them, dogs will literally shake it off. They don’t let it anchor in the body, in their muscles and in their nervous system the way that humans do. Some people wake up tired. Their jaw hurts because they were clenching their teeth all night. By shaking off that tension for one to three minutes, you loosen the tight ligaments where we habitually hold tension.

What is “taking your seat on your throne,” and how can it help us?

I came up with that when teaching women how to meditate from a seated position. Women wear so many hats that life can feel weary, so asking them to sit down as if they’re taking a seat upon the throne of their own well-being gives them a way of sitting that’s different than just plopping down and collapsing because they’re exhausted. It shifts the energy and mental picture. You are more than the exhausted mother, executive, wife or caretaker. There’s a regal elegance, calm and quiet strength inside, and we’re going to meet her in our time of meditation.

Sandra Yeyati is national editor of Natural Awakenings

Gardening Thera p y

HEALING MIND, BODY AND SPIRIT IN THE YARD

by Sheryl DeVore

Gardening outdoors adds color and texture to yards and neighborhoods and, with the right plants, attracts pollinators, whose numbers are declining. It also can improve human health. The exercise, sunshine and fresh air promote mental and physical health, and so does our contact with soil microbes and the harmonious patterns of nature.

“Being in the sunlight is a great way to get vitamin D, which is linked to mood and well-being. We spend so much time inside, where our perspective and thoughts can close around us. Getting outdoors can improve mindfulness and the sense of being in the moment, especially when we leave our phones inside,” says Pennsylvania-based psychologist Seth J. Gillihan, author of Mindful Cognitive Behavioral Therapy: A Simple Path to Healing, Hope and Peace.

In a study of the health and well-being benefits of allotment gardening published in the Journal of Public Health, researchers measured the mood, self-esteem and general health markers of people given plots for gardening versus those that didn’t garden at all. The scientists found that the gardeners displayed significantly better self-esteem and experienced less depression and

fatigue. The top three reasons participants gave for enjoying their time tinkering in the soil were: being outdoors and having contact with nature (70 percent); feeling a sense of achievement (50 percent); and having the opportunity for restoration and stress relief (35 percent).

Cultivating our outdoor space also gives us a healthy perspective, helping us to accept our limitations and better understand our place in nature. “It’s easy to see in the garden how many things are outside of our control, such as rain, temperature and pests. We can do our best, but at some point, we need to let go,” Gillihan notes, adding that learning to let go is a lesson we can apply to other aspects of our lives.

When he faced a long-term illness coupled with depression, Gillihan built raised garden beds and planted herbs and vegetables.

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Cultivating our outdoor space also gives us a healthy perspective, helping us

accept

“I knew I needed to get more involved in something that would bring me a sense of reward and engagement. All of that creative effort really helped to bring me back to life,” he recalls. “In a garden, you’re exercising, but it’s not a repetitive thing like running, so that can make it more fun and seem like less of a task.”

“Digging, walking, carrying and squatting circulate our blood and release dopamine and endorphins in our brains,” says Karen Hugg, author of Leaf Your Troubles Behind: How to Destress and Grow Happiness Through Plants. “We feel more energetic and happier. Similarly, puttering in the garden or designing an ornamental bed is really about playing, and playing is integral to mental health.”

By merely observing greenery we can find peace and clarity. “A tree’s subdividing branches or the whorled arrangement of leaves are patterns that can calm the nervous system. If you look at plants during even a five-minute break, either indoors or out, you’re practicing a kind of relaxation therapy,” Hugg affirms. A little bit of earth under our fingernails is good for us. “When you get your hands dirty, there are beneficial microbes in the soil that improve your health and wellbeing,” says Charlie Hall, professor of horticultural studies and department chair at Texas A&M University, who has researched the physiological, psychological and social benefits of plants.

According to Hall, horticultural therapy reduces stress and anxiety, enhances memory and attention span and can improve quality of life for those with physical, mental or cognitive challenges. Citing the example of disabled adults helping to run a garden center and greenhouse at the Brookwood Community in Brookshire, Texas, he notes, “Working together in a

garden builds a sense of belonging. Even those who are not physically able to participate in those activities benefit. Just being in the garden can dramatically reduce the levels of the stress hormone cortisol.”

Gardening Tips to Improve Human and Planetary Health

n Choose a modest space outdoors or purchase small containers.

n Keep it simple and start small with just a few plants.

n Read books to learn about plant needs by region.

n Talk to nurseries that sell native species.

n Think of the garden as a refuge, a place to smell flowers and watch plants thrive.

n View gardening as a fun exercise.

n Join a community garden to cultivate flowers and vegetables in a social setting.

n Grow houseplants, herbs and lettuces to bring in the outdoors.

n Volunteer at a nonprofit that propagates vegetables for food pantries.

Sheryl DeVore is a frequent contributor to national and regional publications and has authored six books on science, health and nature. Learn more at SherylDeVore. wordpress.com.

to

our limitations and better understand our place in nature. “It’s easy to see in the garden how many things are outside of our control, such as rain, temperature and pests. We can do our best, but at some point, we need to let go,” Gillihan notes, adding that learning to let go is a lesson we can apply to other aspects of our lives.

SOLVING STRESS

HOLISTIC TIPS FROM LIFESTYLE DOCTORS

by Linda Sechrist

Medicine is changing as a new class of doctors endeavors to treat the whole person rather than the symptoms of disease, helping their patients achieve optimal health with lifestyle changes, medicine, herbs, supplements and modalities tailored to the individual. No longer reaching for a prescription pad as often, these functional and integrative physicians are spending an average of 45 minutes per office visit. Using their sleuthing skills and innovative skillsets, they ask probing questions about a patient’s current lifestyle and history, pinpoint the root cause of a problem and craft customized solutions.

To help someone manage stress, a functional or integrative doctor may suggest a daily dose of herbal tea, nightly entries in a gratitude journal, a visualization practice, brisk walks, gardening, art therapy, mindful meditation, a nutrient-rich diet that reduces food allergies, yoga poses and regular sessions of qigong or tai chi. Armed with an extensive list of better-for-you choices than addictive, prescription sleeping pills or tranquilizers, individuals are empowered to improve their health and eliminate stress. Studies suggest that 75 to 90 percent of illnesses are stress related. Getting

to the root cause before it escalates into cardiovascular disease, depression or diabetes is what curious and compassionate doctors do.

“Because sleep is a great resolution to almost anything, it’s one of the first things I consider,” says Carrie Jones, a functional and naturopathic doctor in Portland, Oregon. “Stress can be physiological, caused by parasites, viruses, bacteria and toxins, as well as blood sugar imbalances. Not getting enough sleep, or poor sleep, is stressful to the body, which is on alert all the time.”

According to Jones, finding ways to coax the body into feeling safe can help people relieve stress and get a good night’s sleep. “People rarely realize that basic things such as joy, play, laughter and a community of supportive people have anything to do with feeling safe enough to sleep deeply. It’s why I inquire about those things,” she explains.

Tips for Sounder Slumber

n Turn the thermostat down in the bedroom. A cool temperature combats insomnia.

n Snuggle under a weighted blanket. The gentle pressure signals the autonomic nervous system to go into rest mode.

n Install blackout shades. Light decreases melatonin, the sleep hormone.

n Avoid alcohol before bed, as it can disrupt the sleep cycle.

n Stop using electronics, including social media, television and phones, two hours before getting under the covers. The blue light emitted by screens restrains the production of melatonin.

Connecting and spending quality social time with friends helps to alleviate stress.

Anna Cabeca, a triple board-certified obstetrician and gynecologist, advises, “Every day, stress causes the stress hormone cortisol to go up and oxytocin, the connecting hormone, to go down, lessening the desire to connect. It’s a double whammy for women in perimenopause and menopause, because hormones are declining, and stress overloads the already overtaxed endocrine system.”

Rebecca Hunton, personalized medicine doctor and founder of Radiantly Healthy MD, in Melbourne, Florida, coaches her patients to modify unhelpful habits. “I’m always looking for that one thing that patients can easily change. Sometimes it’s teaching them the difference between stress resilience and stress avoidance. A stress avoidance activity is spending two hours playing a game on your phone that leaves you beating yourself up and feeling like, ‘Why did I waste all that time?’ If, on the other hand, an activity leaves you feeling energized and wanting to tackle the other things on your to-do list, you just did a stress resilience activity,” says Hunton.

Stress Resilience Activities

n Meditation

n Prayer

n Chanting a mantra

n Expressing creativity, such as cooking or painting

Carol Penn is a dual board-certified physician and movement coach in New Jersey. While observing her 87-year-old father practicing qigong, a form of meditation in motion, she had an epiphany and saw a powerful life lesson occurring before her eyes. “Moving with strength and grace through his practice so close to the end of his life, it occurred to me that he was

role-modeling what it would be like for me to be kind to my future self. I teach my patients from this perspective, visualizing their future selves full of health, vitality, wonder and awe,” says the author of Meditation in a Time of Madness

Qigong has psychological and physical components, regulating the mind, body movement, breath and posture. “It balances and calms the autonomic, sympathetic and parasympathetic nervous systems so that you feel less stress upon completion of the practice. Movements are designed to build longevity on a cellular level,” Penn explains.

According to Lorraine Maita, a boardcertified functional and integrative doctor in New Jersey, “The body sends out hormonal fight-or-flight signals when it’s distressed. In the initial stages, there’s a release of adrenaline, followed by cortisol, keeping your body on high alert. To most people, stress is just worry, and they’re thinking they’re handling it, but stress can be like a viral program running in the background all the time. It’s still there whether you’re reacting to it or not, whether you’re stuffing it under the surface or not. It’s why you go to therapy with mental stress, or why you need someone to talk to for processing it.”

Maita is a proponent of alternative modalities that help people modulate the stress response. “I recommend HeartMath to my patients, which is selfregulation technology based on more than 32 years of scientific research on the psychophysiology of stress, resilience and the interactions between the heart and brain,” says the author of Vibrance for Life: How to Live Younger and Healthier.

Jaquel Patterson, a naturopathic physician and medical director of Fairfield Family Health, in Connecticut, might determine if her patient is suffering from chronic stress by testing their saliva for cortisol levels in the morning and evening. Noting that her favorite teas for sleep and relaxation are chamomile and passionflower, she explains that passionflower is for someone that can’t fall asleep because there’s a radio playing in their head.

“For dealing with stress, I like adaptogens, such as Siberian ginseng, rhodiola rosea,

ashwagandha, holy basil and L-theanine. The stress response requires a lot of B vitamins, along with magnesium and vitamin C,” she says.

Citing Hal Elrod’s book The Miracle Morning, Patterson recommends starting every day with a set of stress-relieving rituals Elrod calls “Life S.A.V.E.R.S.” She explains, “S is for silence, like meditation. A is for affirmations. V is for visualization, so you can visualize how your day is going to be. E is for exercise. R is for reading, and S is for scribing, writing things in a journal.”

Pointing out the differences between stress and anxiety, Patterson notes that anxiety is a continual rumination of thoughts, second-guessing and overthinking. Anxiety can cause stress, but stress can occur without anxiety. People with high anxiety sometimes have heart palpitations. Some stress is good for us. Without any stressors, Patterson cautions, we are unmotivated, lethargic and lacking in enthusiasm.

Technological Solutions to Quiet the Anxious Mind

n Reflect Orb: This handheld biofeedback device can help an individual self-monitor their body’s physiology and learn to control the involuntary body-mind connection.

n Meditation apps: Insight Timer, Calm and similar apps offer guided meditations, relaxing music videos and meditation instruction for newbies and experienced practitioners.

n YouTube videos: Look for musical compositions with energy frequencies and binaural beats that encourage relaxation, promote positivity and decrease anxiety.

Linda Sechrist has been a contributing writer to Natural Awakenings publications for almost 20 years.

it

No matter how chaotic

is, wildflowers will still spring up in the middle of nowhere.~Sheryl Crow

Skin Fitne ss

DAILY ROUTINES FOR A RADIANT APPEARANCE

by David J. Sautter

irritations and conditions. To serve its important functions and look healthy, our skin needs a fitness regimen. With a few daily routines, lifestyle modifications and coping strategies, a radiant appearance is within reach.

Skin Conditions Exacerbated by Stress

ACNE: When we are stressed, our body releases cortisol, a hormone that stimulates the production of pore-clogging oils, which can lead to the formation of acne. Stress also triggers inflammation, which can worsen existing acne.

PREMATURE AGING: Stress can accelerate the aging process by reducing the skin’s elasticity and causing wrinkles and fine lines. It triggers the production of free radicals, precipitating damage to collagen and elastin fibers, which are responsible for keeping the skin firm and supple. When they are damaged, the skin becomes saggy.

CHRONIC CONDITIONS: Stress can trigger or worsen skin conditions such as eczema, psoriasis and rosacea, which are characterized by inflammation, dryness and itching.

Lifestyle Tips to Improve Skin Health

GET ENOUGH SLEEP. A good night’s sleep is essential for skin health. It also helps reduce the impact of daily stress. Aim for no less than seven hours of shuteye each night.

While many of us work out to tone our muscles, we may be neglecting the largest organ in the body: our skin. Every day, it is exposed to a variety of irritants, including ultraviolet rays, air pollution, extreme weather and highly processed foods. Stress can also cause skin

EXERCISE REGULARLY. Getting our bodies moving is essential to reduce stress levels and improve skin health by increasing blood flow, nutrient delivery and oxygenation to the skin.

EAT A HEALTHY DIET. “An anti-inflammatory diet full of fruits, veggies and healthy fats like those from seeds and nuts will help to keep skin healthy,” says Jennifer Scheinman, a registered

dietitian and nutrition coach. “Foods rich in omega-3 fats like salmon and walnuts are great for skin health since they have natural anti-inflammatory properties, and the fats help to keep skin moisturized.”

PRACTICE STRESS-RELIEVING TECHNIQUES. Engage in activities that help manage stress, such as yoga, meditation or deep-breathing exercises.

APPLY SKIN-CARE PRODUCTS DESIGNED FOR THE PERSON’S SKIN TYPE. According to Dr. Trevor

fine lines, age spots and other signs of aging.

MICROCURRENT FACIAL TOOLS use low-level electrical currents to stimulate facial muscles, helping to tone, reduce puffiness and promote a youthful appearance.

LASERS DESIGNED FOR HOME USE offer a safe way to treat various skin issues such as wrinkles, acne scars, sun damage and pigmentation problems. They can also help even out skin tone by

Every day, it is exposed to a variety of irritants, including ultraviolet rays, air pollution, extreme weather and highly processed foods. Stress can also cause skin irritations and conditions. To serve its important functions and look healthy, our skin needs a fitness regimen. With a few daily routines, lifestyle modifications and coping strategies, a radiant appearance is within reach.

Cates, author of Clean Skin From Within and Natural Beauty Reset, “The most important care tip is to find skin care with mild acidity [4.5 to 5.4 pH] and natural actives [plant-based extracts] that support the skin microbiome. A healthy skin microbiome means less chance for breakouts, blemishes and premature aging.”

According to Dr. Anne Marie Fine, author of Cracking the Beauty Code, “Air pollution has been demonstrated to prematurely age the skin and cause age spots. This is why you want to make sure to consume antioxidants and use antioxidant-containing, clean skin-care products.”

Therapies to Enhance the Skin

RED-LIGHT THERAPY DEVICES use infrared light to stimulate collagen production, improve circulation and promote healing. This reduces wrinkles,

stimulating collagen production in the deeper layers of the skin.

GUA SHA is an ancient Chinese technique that involves gently scraping the surface of the skin with a special tool to increase blood flow, promote healing and reduce puffiness and inflammation.

OXYGEN TREATMENTS infused into pores using a special device can help nourish skin cells, decrease inflammation, reduce wrinkles and improve overall complexion.

FACIAL ACUPUNCTURE involves inserting tiny needles into specific points to stimulate energy flow, which may improve circulation, reduce tension and promote smoother skin.

FACIAL MASSAGE reduces wrinkles by stimulating collagen production in

the deeper layers of the skin. It promotes circulation, drainage and toning.

David J. Sautter is a certified personal trainer specializing in fitness nutrition and sports conditioning, as well as a professional fitness writer. Learn more at WriteFit.com.

Taking Control of Ou r Hormones

NUTRITIONAL TIPS TO SUPPORT THE DELICATE BALANCE

by Sheila Julson

Think of hormones as the body’s messengers, sending signals that affect a host of functions. Produced by the pancreas, thyroid and other endocrine glands and organs, hormones drive our metabolism, impact mood, regulate blood pressure, manage our sleep cycles, influence sexual function and more. Key players are insulin, cortisol, thyroid and growth hormones, adrenaline, estrogen, progesterone and testosterone.

Keeping these hormones in proper balance is critical for health, and imbalances can lead to a wide range of effects, including diabetes, thyroid disease, unintended weight fluctuations, skin problems, fatigue, mood swings and infertility. While inactivity, stress, age and genetics impact hormone production, our food choices can significantly tip the scales.

Dr. Ann Lee is a naturopathic doctor and licensed acupuncturist based in Lancaster, Pennsylvania. When treating hormonal, thyroid and adrenal imbalances, she says it is important to focus on foods that provide the minerals and vitamins that support those systems. For women of all ages, she recommends blueberries, asparagus, lettuce, celery and papaya. Teens and women in their 20s can also benefit from apples, bananas, mangoes, avocados, cauliflower, broccoli, cucumbers, sweet potatoes and most lettuce varieties. The nutrients in these vegetables and fruits become even more important as women reach 30 and for those dealing with menopause, so Lee recommends more frequent consumption of these fresh, whole foods to support the adrenal and thyroid glands.

According to Lee, it is equally important to avoid foods that interfere with hormonal nutrition. She advises women over 50 to lower their caffeine intake. Dairy products contain naturally occurring hormones that can impede human hormone balance and should be eaten in moderation. “The less external hormonal exposure you have, the easier it is for your own hormones to balance,” Lee explains.

Despite the popularity of intermittent fasting, Lee believes that the trendy eating pattern can deny the body the vitamins and minerals it needs, causing it to produce more adrenalin and cortisol to make up for the loss. “People do intermittent fasting because it might feel good to have more

KALE & TEMPEH TACOS

In this yummy, low-carb taco recipe, cabbage leaves substitute for the tortillas and are filled with a mixture of proteinpacked tempeh, veggies and lots of great spices. Compounds in tempeh called isoflavones serve as a natural remedy for menopausal relief.

YIELD: 2 SERVINGS

1 Tbsp extra-virgin olive oil

1 small onion, chopped

2 garlic cloves, chopped

4 oz tempeh, cubed

½ tsp sea salt or more, to taste

½ tsp black pepper or more, to taste

½ tsp ground cumin

½ tsp chili powder

¼ tsp paprika

¼ tsp cayenne

¼ cup vegetable broth

2 cups stemmed and chopped fresh kale

4 to 6 large, green cabbage leaves, dipped for 30 seconds into hot water to soften

½ avocado, sliced

1 radish, sliced

¼ cup chopped fresh cilantro

½ lime, cut into wedges

Heat the olive oil in a large skillet over medium-high heat. Add the onion, garlic and tempeh and cook for 2 to 3 minutes until the onion softens and becomes translucent. Add the salt, pepper, cumin, chili powder, paprika and

cayenne, stir, then add the broth and kale. Stir again to combine and cook until the broth thickens and reduces by at least one-half. Taste and adjust the salt and pepper as needed.

Spread the cabbage leaves open on a large plate. Spoon the kale mixture into the center of the leaves. Add some of the avocado, radish slices and cilantro, then fold in the sides like a taco.

Serve with lime wedges.

Adapted from MenuPause. Copyright © 2022 by Dr. Anna Cabeca. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

cabe/Courtesy of Random House

While inactivity, stress, age and genetics impact hormone production, our food choices can significantly tip the scales.

conscious eating

adrenalin, and thus more energy, but it does come at a price—your hormones,” she says.

Most of the foods Lee recommends are low in calories. “In order to curb hunger, you have to eat them regularly, and that goes against intermittent fasting. People that do intermittent fasting often focus on proteins and fats, so they don’t have to eat for a long time, but that can cause adrenal burnout because the body is not getting what it needs,” she explains, noting that avocados and potatoes tend to help people feel full longer.

Jaclyn Downs is a functional nutrigenomics practitioner in Lancaster, Pennsylvania, and author of Enhancing Fertility Through Functional Medicine: Using Nutrigenomics to Solve ‘Unexplained’ Infertility. She notes that for hormones to be produced by the body, nutritional cofactors or “helper nutrients” are required. “Magnesium, zinc and B vitamins are a few of the spark plugs that move these processes and keep the wheels spinning,” she emphasizes. “Grass-fed beef liver or capsules contain all of these.”

According to Downs, menstrual problems can be an indicator of eventual fertility issues. To support female reproductive hormones, she recommends cruciferous vegetables like broccoli, broccoli sprouts, cauliflower and Brussels sprouts. These foods also support liver detoxification pathways due to their high concentrations of vitamins and sulfur. “The liver helps clear used or ‘dirty’ hormones,” she notes. Downs also recommends pomegranates, which are rich in antioxidants and fight inflammation-producing free radicals. Healthy fats from cold-water, wild-caught fish support pregnant women and growing fetuses. “Folate is often emphasized as a nutrient for pregnant women, but choline is just as important for everybody, regardless of life stage or gender,” Downs notes. Choline is found in egg yolks, sunflower lecithin and shiitake mushrooms. For 50-plus women, Downs prescribes fish or high-quality fish oil, which can benefit brain, liver and hormonal health.

VANILLA AND FIG SCONES WITH PISTACHIOS

A great dessert or breakfast treat, a scone is a baked good usually made with wheat flour and butter. This recipe calls for almond flour instead to reduce the carbs and increase the nutrition. The pastry has been enjoyed in Scotland since 1513, and its name probably derives from the Dutch word for bread. Figs and pistachios sweeten the scones and give them a bit of crunch.

YIELD: 6 TO 8 SCONES

2½ cups almond flour

½ tsp sea salt

½ tsp baking soda

⅓ cup coconut oil, melted

¼ cup honey

2 large eggs

1 tsp vanilla extract

½ cup chopped dried figs, plus some for garnish

½ cup pistachios, roughly chopped

Preheat the oven to 350° F. Line a large baking sheet with parchment paper. In a large bowl, combine the almond

flour, salt and baking soda. In a medium bowl, whisk together the oil, honey, eggs and vanilla. Stir the wet ingredients into the dry until thoroughly combined. Fold in the ½ cup of figs and the pistachios.

Place the dough on the baking sheet and shape into a rectangle about 1 inch thick. Cut into squares and then cut the squares diagonally into triangular wedges. Separate the wedges so they are about 1 inch apart to allow for even cooking. Press a few pieces of fig into the top of each wedge.

Bake for 12 to 17 minutes until golden brown and a toothpick inserted in a scone comes out clean. Let cool for 30 minutes on the baking sheet, then serve.

Adapted from MenuPause. Copyright © 2022 by Dr. Anna Cabeca. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

Photo courtesy of Dr. Anna Cabeca

Sheila Julson is a freelance writer and contributor to Natural Awakenings.

The Divine Messiness of Motherhood

by Marlaina Donato

The pitter-patter of little feet is one of life’s most beautiful blessings, but motherhood has always been a challenging role. In today’s world, the calling is more complicated than ever, and the average Mama Bear has a lot on her many plates. Despite support systems, juggling it all is often an obstacle course moms navigate behind closed doors.

It’s okay to not be okay. Society tends to impose unnecessary guilt upon mothers for voicing what most parents feel at one time or another. Feelings are human, and so too is being overwhelmed. Self-care enables us to nurture others, and it begins by being gentle with ourselves as we weave a tapestry of work, soccer games, homework and bedtime baths. Even when the threads are haphazard and tangled, it is healing to surrender to the realization that sometimes we cannot do it all, and it is not a sign of failure. Showing only the good days on social media or going on autopilot can add pressure, instead of peace.

“There’s no way to be a perfect mother and a million ways to be a good one,” says author Jill Churchill. Being a good mother begins by being good to ourselves, and it doesn’t require a miracle to make it happen. A few minor routine adjustments can renew sanity and energy:

n Take one minute to run comfortably hot water over your hands and relax into the stream. Hot water helps the body release dopamine, a neurotransmitter responsible for inducing joyful feelings, lessening pain and lifting anxiety.

n Instead of scrolling through social media, take 10 or 15 minutes to do nothing. Lie down on the floor, close your eyes and just breathe. Surrender completely to letting go; begin by relaxing facial muscles and work your way down to your toes.

n Play a favorite song and dance with your kids.

n Avoid overscheduling and “shoulds”.

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

Beaunitta V W/peopleimages.com/AdobeStock.com

Bringing the Bounce Back

INTEGRATIVE TREATMENTS FOR PETS WITH MOBILITY ISSUES

by Ruth Roberts, DVM

All pet owners want to see their animals live long, healthy lives filled with activity, but sometimes our furry friends find it difficult to move comfortably due to aging, injuries and other ailments. While vets often suggest surgery for certain debilitating conditions, less invasive treatments might be just as effective with considerably less risk, particularly for animals that cannot tolerate anesthesia.

For example, a 2013 University of Minnesota study focused on large-breed, overweight dogs with torn knee ligaments. Half of the dogs were treated with medical management consisting of

weight loss, pain medication and physical therapy, and the other half received surgery to repair the torn ligament, followed by the same medical management. After a year, 75 percent of the dogs treated with surgery and medical management were considered treatment successes, based on leg function, quality of life and gait analysis. Surprisingly, 63.6 percent of the dogs that did not have surgery and received only medical management were also deemed successful cases.

Before considering surgery or other invasive treatments, integrative pet mobility and rehabilitation (IPMR) might

be a good way to help a pet regain its vitality without going under the knife. It is a holistic approach to helping pets recover from injuries, manage pain and improve mobility that combines various techniques to provide a comprehensive and personalized plan for each pet.

“It is all about educating pet parents and preserving the best quality of life for my patients,” says Dr. Joyce Gerardi, of Synergy Integrative Veterinary Clinic. “Over time, my special interests have grown to include platelet-rich plasma, bone marrow aspirate, adipose-derived and allogeneic amniotic stem cell therapies, acupuncture, food therapy, cold laser, herbal

medicine, tuina massage, ozone and physical rehabilitation services.”

Here is a look at a few such modalities.

LASER THERAPY uses light energy to stimulate tissue repair and reduce pain. The procedure involves the application of laser light to the damaged area using a handheld device. The severity of the ailment and the location being treated determines the length and frequency of treatments. The patient will feel a gentle, warm sensation as the laser technician or veterinarian moves the device over the affected area. Pets usually relax and take pleasure in the calming warmth of laser therapy, which is painless.

PHYSICAL THERAPY is an essential component of IPMR. It involves exercises and stretches that help pets regain strength and flexibility in their muscles and joints. A trained physical therapist can customize a plan that targets specific areas of concern such as the hips, knees or spine. This can help reduce pain and improve mobility, allowing pets to move around more easily and enjoy their favorite activities.

ACUPUNCTURE involves inserting tiny needles into specific points on the body to stimulate the nervous system and promote healing. Acupuncture can help relieve pain, reduce inflammation and improve circulation, all contributing to improved pet mobility.

CHIROPRACTIC CARE involves manipulating the spine to correct misalignments and improve overall function. This can help pets with hip dysplasia, arthritis

or spinal injuries.

MASSAGE involves gentle pressure and strokes to relax muscles, reduce pain and improve circulation. Massage can also help pets with anxiety or stress, which can contribute to muscle tension and pain.

NUTRITION: A well-balanced, nutrient-dense diet can help with healing, inflammation reduction and overall health. A qualified veterinarian can recommend a diet plan tailored to each pet’s needs.

Easing a Pet’s Pain While in Treatment

Reducing a pet’s discomfort with fullspectrum cannabinoids or, if needed, prescription pain medications offers better comfort and recovery time. Another option is to reduce a pet’s stress by balancing its adrenal stress hormones.

Ruth Roberts is a holistic veterinarian and certified pet health coach with more than 30 years’ experience.

You Deserve Life-Long Wellness

Dr. Deborah DeMarta MD, FACS specializes in treating complex issues and taking an evidence-based, science-driven, holistic approach using Functional Medicine. Her compassionate, empathetic and personalized approach aims to restore and maintain wellbeing so you can enjoy life!

“It is all about educating pet parents and preserving the best quality of life for my patients,” says Dr. Joyce Gerardi, of Synergy Integrative Veterinary Clinic. “Over time, my special interests have grown to include platelet-rich plasma, bone marrow aspirate, adipose-derived and allogeneic amniotic stem cell therapies, acupuncture, food therapy, cold laser, herbal medicine, tuina massage, ozone and physical rehabilitation services.”

First Signs of Menopause

HOW TO RESOLVE VAGINAL DRYNESS

by Linda Sechrist

When The New York Times and National Geographic cover the subject of menopause in the same calendar year, perhaps it’s a sign that the inevitable phase of a woman’s life that ushers in vaginal dryness, irregular periods, hot flashes, brain fog, mood swings, night sweats, sleep problems, decreased sex drive and weight gain is finally getting the attention it deserves.

Solutions for women experiencing perimenopause, menopause and post-menopause are not covered in medical school. Instead, they stem from the work of pioneers like Dr. Pamela Wartian Smith, author of What You Must Know About Women’s Hormones: Your Guide to Natural Hormone Treatments for PMS, Menopause, Osteoporosis, PCOS, and More, and Dr. Christiane Northrup, who wrote Women’s Bodies, Women’s Wisdom: Creating Physical and Emotional Health and Healing.

Today, integrative and functional doctors, researchers and continuing education instructors are leading the charge to provide innovative and customized answers for women experiencing vaginal dryness and other hormone-related symptoms.

The earliest sign of changes occurs between the ages of 40 to 44, during perimenopause, and according to Dr. Lindsey Berkson, author of Safe Hormones, Smart Women, vaginal dryness is the flashing red light. “A sign of insufficient hormone signaling, vaginal dryness is the body’s warning that bones are beginning to thin; the brain’s structure, activity and neuron connectivity are beginning to decline; and the aging process has begun,” she explains.

A continuing-education instructor for doctors and pharmacists, Berkson notes, “The vagina doesn’t exist alone. Treating only the vagina is minimized medicine. It’s so important to find a doctor who practices functional medicine, has completed continuing-education hours in hormone replacement therapy and nutrition, and has experience in these areas.”

Dr. Meena Malhotra, a double board-certified internist practicing functional and integrative medicine for 27 years, understands that vaginal tissue is hormone-dependent, and dryness left untreated can lead to urinary tract infections that can progress to kidney infections. “Atrophic vaginitis with dryness, itching and burning doesn’t happen overnight; it happens gradually. Many women who are not seeing a gynecologist regularly for checkups are unaware of the gradual decrease of their progesterone and estrogen,” advises the founder of the Heal n Cure Medical Wellness Center, in Glenview, Illinois.

“Women generally self-treat sexual discomfort from dryness first with selfprescribed, over-the-counter gels, suppositories and creams, which are temporary fixes,” Malhotra says. “Functional medicine, which allows for longer appointments, in-depth intake and more intimate conversations, can determine the root cause of vaginal dryness, which can be treated early with FormaV, a non-surgical, painless rejuvenation procedure which tightens loose labia, improves vaginal health and makes sexual intimacy desirable again.”

Known as “the girlfriend doctor”, triple board-certified obstetrician and gynecologist Anna Cabeca has been in practice for 23 years and is the author of The Hormone Fix: Burn Fat Naturally, Boost Energy, Sleep Better, and Stop Hot Flashes, the Keto-Green Way. Recognizing that many over-the-counter lubricants perpetuate dryness and create damage to the tissue, she formulated her own products. “Inflammation can happen because of a reaction to the ingredients in the lubricant. I tell my patients that they can make their own lubricant using organic coconut oil mixed with aloe vera gel and a few drops of an essential oil that turns their partner on. They can also strengthen the pelvic floor with Kegel exercises and eat a keto-green diet,” Cabeca suggests.

Dr. Rebecca Hunton, the founder of Radiantly Healthy MD, in Melbourne, Florida, believes that treating the changes in a woman’ s body is a form of personalized medicine. “Every woman’s journey is different, but generally before vaginal dryness comes progesterone deficiency. Symptoms include trouble falling asleep, anxiousness and moodiness,” she says, adding that not all vaginal dryness is hormone-related, as an autoimmune disorder could also be a cause.

Hunton recommends, “Starting early with a transdermal progesterone cream can mitigate some dryness, but at a certain point, progesterone won’t suffice. There are nonsurgical treatments such as MonaLisa Touch, a laser treatment that brings the tissue in the vagina to a more youthful state. It needs to be repeated every 18 months to two years.”

These doctors all agree that women no longer have to power through the changes. There are answers. As Cabeca asserts, “This is a time that heralds a second spring of our lives and should be a beautiful journey.”

Linda Sechrist is a senior writer for Natural Awakenings.

Next Month: TOP WOMEN IN WELLNESS

Don't miss interviews and lifestyle tips for reducing stress.

Scan the QR code to JOIN US LIVE ONL INE as these top women in wellness share their expert insights for reducing stress and achieving WELLthier Living!

Trevor Cates, ND Stress Impact on Skin

Jaclyn Chasse, ND Stress and Fertility

Carol Penn, DO Aging Gracefully

Carrie Jones, MD, FAAP Stress and your Thyroid

Jaquel Patterson, ND, IFMCP Sleep, Cortisol and its Relation to Stress

Anna Cabeca DO, OBGYN,FACOG Stress and Libido

Arti Chandra, MD, MPH Healing Your Gut

Anne Marie Fine, ND Cracking the Beauty Code

Kela Smith, PhD DNM Stress & Fertility

Jyl Steinbeck Women’s Health & Homeopathy

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COMING IN THE JUNE ISSUE MEN'S HEALTH

FRIDAY, MAY 12

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Virtual Coffee Talk with Telehealth Dr. G – 9-9:30am, Free. 3rd Thursday. Different health topics discussed followed by Q&A from the audience. Zoom Meeting ID: 838 039 7818 Passcode: M3WM0n. us04web.zoom. us/j/8380397818?pwd=RmVqYjVSNC 9OaE9ZaWcxMEgwMXExQT09.

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Elizabeth Munroe, DC

978-791-3339, West Palm Beach JamrockChiropractic@gmail.com

Trust your intuition and prevent problems for your pets with a nervous system check at Jamrock Chiropractic. Also offering Reiki sessions. Call for an appointment.

Holistic Medical Cannabis consultation, rapid certification, guidance, treatment for many conditions including: Sleep; Pain; Stress; Cancer therapy sideeffects; Medicine side-effects. $155.00. Call or Text 561-243-8783; or Email: Info@DeliaWeissMD.com.

CHIROPRACTIC PHYSICIAN

INNER HEALTH CHIROPRACTIC, LLC

Dr. Kristina Jensen, DC, Reiki Master 1000 Linton Blvd., Suite A7 Delray Beach, FL 33444 561-272-0388

InnerHealthChiropractic@hotmail.com

IHCChiro.com

Serving South Palm Beach County since 1992. We are committed to providing our patients with healthcare that is effective and affordable in a friendly and family oriented environment.

All-day wear, breathable compression socks made of durable fabric, mesh design, seamless woven construction. Leg protection and support. Promotes blood circulation and muscle recovery.

CONSCIOUS TREE TRIMMING

WOODY’S CREW TREE AND LANDSCAPE

561-325-8917

WoodysTreeCrew@gmail.com

WoodysTreeCrew.com

Experienced, Licensed and Insured. ISA Certified Arborist Techniques Used. Trees Big or Small We Do Them All! See ad page 8.

Connecting you to the leaders in natural healthcare and green living in our community. Order online: NApalmbeach.com/pages/directory

you go, no matter what the weather, always bring your own sunshine. ~Anthony J. D’Angelo

CRANIOSACRAL THERAPY

EILEEN YOCHEVED HANDE, BS, MA, LMT

Back in Balance

7035 Beracasa Way, Ste 104 Boca Raton, FL 33433

561-715-6185

BodyMassageAndBeyond.com

Upledger Certified CranioSacral Therapy for All Ages and Alternative Pain Management/ Advanced Manual Therapies. I have developed innovative approaches to Pain Relief through the integration of these Advanced Healing Therapies for the treatment of: Trauma/Anxiety, Stress, Migraines, TMJ, Car Accident Injuries, Sciatica, Neck/Back Pain, etc. Since 1993.

MA14975, MM10999

DATING

REVOLUTION DATING

Kelly Leary, M.S. Clinical Psychology

5090 PGA Blvd #208, Palm Beach Gardens

561-630-XOXO (9696)

772-932-HERE (4373)

RevolutionDating.com

Attention: Single, divorced, and widowed readers! This awardwinning matchmaking firm has 31 years of experience bringing quality singles together. Their clientele ranges from young professionals to seniors from South Florida through the Treasure Coast. If you would like to find love offline — call today to book your private consultation.

DENTAL HEALTH

GO NATURAL DENTISTRY

Yolanda Cintron, DMD

2021 E Commercial Blvd., Ste. 208

Fort Lauderdale FL 33308

855-381-6001

954-945-7355 (new patients)

GoNaturalDentistry.com

All phases of dentistry for optimum health, holistic, biocompatible dentistry.

ENERGY HEALING

LOVE AND HEALING ENERGY

2196 W Atlantic Ave, Delray Beach

561-270-1850

LoveAndHealingEnergy.com

Fibromyalgia, Back Pain, Arthritis, Depression quelled with our 24Unit Energy Enhancement System (EESystem), Scalar & BioPhotonic frequencies. Nonmedical. Non-invasive. First session $40, mention Natural Awakenings.

THE ENERGY ROOM

200 W Palmetto Park Rd, Suite 204 Boca Raton, FL 33432 561-210-0502

TheEnergyRoom.org

The Energy Enhancement System combines Body, Mind, Spirit, and Science to help you achieve peak performance and reach higher states of health, consciousness, and self-actualization.

FUNCTIONAL MEDICINE

MERNA MATILSKY, M.D.

Boca Center for Healthy Living 2900 N. Military Trail, Suite 245 Boca Raton, FL 33431

561-994-2007

BocaMed.com

Facebook.com/bocaimaginewellness

Services Provided by Dr. Matilsky include Integrative Medicine, Age Management Medicine, BioIdentical Hormone Therapy, Healthy Lifestyle Management, and Weight Loss Programs. Call for details on attending a free seminar on the Solution to Imbalanced Hormones.

TRUE SOURCE HEALING

Paula Centofanti, PA-C 954-779-4498

Paula@TrueSourceHealing.org

HERB MEDICINE

HERBS & OWLS

Gina Kearney, RH (AHG), Clinical Herbalist 725 N Hwy A1A, D-10, Jupiter, FL 33477 561-768-9005

HerbsAndOwls.com

Offering Private Herbal Consults, Flower Essence Therapy and Herbal & Shamanism classes. Visit our Herb Shop with 200+ herbs, barks, flowers & roots plus, tinctures, oils, crystals & more!

HOLISTIC HAIR SALON

GLISTEN ORGANIC SALON

14545 S. Military Trail

Phenix Salon Suites, Suite 102 Delray Beach, FL 33484 561-767-0371

GlistenOrganic@gmail.com

GlistenSalon.com

“Where nature and beauty meet.” A hidden jewel in the heart of Central Delray. Come and relax in the serene, private environment while receiving the finest in organic and conventional services and products. Let our experience and professionalism guide you to Delray’s First and Best Organic Salon. Celebrating 12 years! See ad page 19.

HAIR HOLISTIC ECO-FRIENDLY STUDIO

Ibana Villasenor

141 NW 20th St., Ste. B7

Boca Raton FL 33431

561-372-5354

HairHolistic@gmail.com

HairHolistic.com

Hair services & products with a truly holistic approach like scalphair detox, and jet rejuvenation. Hair coloring with Henna or ecofriendly dyes, and formaldehydefree keratine.

• Removing of toxic metals

• Sedation dentistry

• Replacing them with bio-compatible materials

• Laser dentistry for painless surgeries & extractions

TrueSourceHealing.org

• Natural bone

• Zirconia/ ceramic implants

• Oral DNA Testing

augmentation / Plasma Rich Growth Factor

• Add gums to receding gums.

Tried Everything? Still can’t lose weight, suffer from rapid aging, joint pain, digestives issues? Schedule your free discovery call and Finally Heal! Virtual/ telehealth visits.

Bees are the batteries of orchards,gardens, guard them.

~Carol Ann Duffy

HOLISTIC VETERINARIAN

HEALING HEART

Nancy A. Keller, DVM, CVH, CVA, CVC

222 W. Boynton Beach Blvd.

Boynton Beach, FL 33435

561-740-1313

561-740-0819, fax

INTUITIVE HEALER

JANE GRAY FORD

561-827-3319

JaneGrayFord.com

SOUND THERAPY

CENTER FOR CONSCIOUS THINKING & CONSCIOUS LIVING

Mi Sun Donahue

Integration of Ancient Wisdom and Modern Medicine. Holistic Veterinary Care for our animal friends. See ads on page 6 & 11.

By appointment only.

INTEGRATIVE MEDICINE

DEBORAH A. DEMARTA, MD, FACS, FAARFM

Institute of Health & Wellness

218 SW Atlanta Ave, Stuart, FL 34994

772-539-9556

InstituteHealthWellness.com

Anti-Aging, Functional and Regenerative Medicine. Colorectal Surgery and Functional GI, hormone replacement, food allergy and nutritional testing, IV vitamin therapy, heavy metals testing, medical aesthetics, THERMIva vaginal rejuvenation, ThermiSmooth skin tightening, HALO skin resurfacing, BBL BroadBand Light skin therapy, laser hair removal, botox and fillers, skin care, weight loss. See ad page 25.

INTUITIVE COUNSELING

DR. DEBORAH ARMENTI

561-285-1479, Fort Lauderdale

AMysticalAge@yahoo.com

AMysticalAge.com

Empower Yourself/ Holistic, Healer/ Health Coach Life/ Relationship Guide to help you with the when, what, and why of past experiences. Be empowered to a higher level of mind, body, and spirit. Expertise includes: Relationships, finance, family, health, past life influences, life purpose, path fulfillment, energy healing, and spiritual health.

It’s all about energy! Blockages occur in the physical body through karma, genetics, or experiences. Ford uses Hypnosis and an Intuitive understanding of energy frequencies to help heal her clients.

MIND BODY SPIRIT WELLNESS

HEALING MOMENTS HOLISTIC WELLNESS CENTER

“A Healing Playroom”

Tracy McDonough MSW LMT 3200 N Federal Highway #107 Boca Raton, FL 33431 561-931-2187

Spa@HealingMomentsFL.com

We offer Post-Surgery Lymphatic Drainage, Massage Therapy, Certified Health Coaching, Physical Therapy, Reiki / Quantum Touch Healing, Vibroacoustic Sound Therapy, Meditation, Chakra Balancing, BEMER Therapy, Full Spectrum Infrared Sauna, Kangen Water and many other healing products and services. Goals are: Stress Reduction, Pain Management, Detoxification, & more. MM36169, MA27196

PRIMARY CARE PHYSICIAN

DELIA WEISS MD & WELLNESS

500 Gulfstream Blvd., Suite 202 Delray Beach, FL 33483 561-243–8783

Info@DeliaWeissMD.com

DeliaWeissMD.com

Internal Medicine, Primary Care, and Holistic Health for adults. Acute/chronic illness treated. Blood vessel health. Nutrition, Weight, Anti-aging, Dementia prevention, Nutrient supplement consultation.

We take a proactive health and wellness approach. Telemedicine and private medical text messaging. Home visits for Medicare homebound. We accept insurances, Medicare, and direct pay.

781-367-5421, Lake Park

MiSunsYoga@gmail.com

MiSuns.com

Sound Therapy — removes blockages to heal. Special instruments create frequencies focused on healing, boosting the immune system, and more. Additional services: Yoga, Energy Healing.

SPIRITUAL BOOKSTORE

THE CRYSTAL GARDEN

2610 N Federal Hwy., Boynton Beach, FL 561-369-2836

TheCrystalGarden.com

A unique gift store, book store, and spiritual center with more than 50 events a month. Check the calendar and website for listings. See ad page 7.

TANTRA

LOURDES STARSHOWER

561-843-1261

LourdesTantra@gmail.com

TantraHealerFlorida.com

Lourdes Starshower is an Advanced Certified Tantra Educator and Founder of the Ecstatic Dakini Tantra Practitioner Certification Program. Sacred Sexuality Coach, Relationship Coach, Clairvoyant Energy Healer, Ordained Minister, Hypnotherapist and EMDR Therapist. Video program, “Tantra Practices for Divine Ecstasy.” Private PBG office or Zoom meetings. A free phone consultation available.

To care for those who once cared for us is one of the highest honors.~Tia Walker

Krista Burns, DC Tarin Forbes, DO, ABFM, ABAARM, FAARFM, ABOIM