Authored by Dr. Jones

As we head into winter and the days get shorter, for many people that can mean a change in mood. It is not uncommon to feel a little sluggish or that you want to hibernate and eat more comfort foods this time of year. However, for some, low winter moods can be more serious.

Seasonal affective disorder (SAD) is characterized by recurrent episodes of depression, usually in the late fall and winter, alternating with periods of normal or high mood the rest of the year. There is still debate in the scientific community over whether SAD is a distinct mental illness or a specific type of major depressive disorder. According to the National Institutes of Mental Health (NIMH), common symptoms of SAD include fatigue, hopelessness, and social withdrawal; depressions are most often mild to moderate, but they can be severe.

Thankfully, there are many natural approaches that can be helpful for maintaining a healthy mood in the winter months!

Light Therapy 
Light therapy consists of regular, daily exposure to a “happy light,” which artificially simulates high-intensity sunlight. You spend about 30 minutes sitting in front of the light after waking up in the morning. The light box should provide an exposure to 10,000 lux of light and emit as little UV light as possible.

Psychotherapy
Psychotherapy (or talk therapy) can help you identify and change negative thoughts and behaviors that may be making you feel worse, learn how to manage stress, and learn healthy coping methods.

Mind-Body Connection 
Fostering the mind-body connection through techniques like reiki, yoga, tai-chi, meditation, music therapy, or art therapy can help alleviate stress and help you feel more grounded.

Exercise
Regular exercise can boost the immune system, elevate mood, and manage stress by modulating our stress hormone cortisol. If you are able to exercise outside, even better.

Nutrition 
Stick with a consistent, whole-foods diet, and avoid processed foods as much as possible. Vegetable intake is especially important for making sure that you are getting enough micro- and macronutrients in your diet to support the production of your neurotransmitters which regulate your mood.

Sleep
Getting regular, uninterrupted, quality sleep (7-10 hours per night for most of us) is hugely important for maintaining not just our mood, but also our overall health! 


Besides basic lifestyle modifications, you may also want to consider the following supplements (talk with your naturopathic doctor or healthcare provider to determine a safe and appropriate dose):

Vitamin D 
Vitamin D is essential to many of our body’s processes and plays important roles in regulating our serotonin (one of our main happiness hormones). Normally our bodies can create vitamin D when our skin is exposed to sunlight. Unfortunately if you are in a northern latitude such as Minnesota, the spectrum of sunlight you need to make vitamin D is not accessible in the winter!

B Vitamins
The B vitamins are water soluble vitamins that are precursors to hundreds of biochemical processes in our bodies. They are most abundant in foods such as meat, fish, and dairy, so if you are vegetarian or vegan supplementing with B vitamins may be extra important - especially if you are combatting low mood.

Probiotics
These “friendly bugs” help more than just the gut and influence many body systems such as the nervous system, respiratory system, kidneys, and skin. They are also known to modulate inflammation and our immune responses.

Fish Oil
The omega-3 fatty acids found in fish oil can be helpful in improving mood and inflammation. Our central nervous system has the second highest concentration of lipids in the human body, which make omega-3 fatty acids particularly essential for normal nervous system development and function.

And many more…:
There are many herbs, vitamins, amino acids, and energetic forms of medicine that can be helpful in treating SAD, elevating mood and maintaining wellness. Naturopathic doctors are extensively trained in botanical medicine and nutrition and can help you find a supplement regimen that is safe, effective, and tailored to you. It is helpful to always keep your doctor fully informed of all medications, supplements and herbs that you are taking so that they can help you avoid drug-herb and drug-nutrient interactions and potential adverse side effects.

If you have concerns about low winter mood please reach out to the Wellness Minneapolis team. We are here to support you!


Resources:

1. What is seasonal affective disorder?
2. Seasonal affective disorder (SAD)
3. What is seasonal affective disorder (SAD)? 
4. Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety

​

This blog has moved! Check out Dr. Barrett's blog: 
​https://www.wellnessminneapolis.com/drbarrettblog/autoimmune-disease-series-episode-4-hormones 

​

Authored by Lynn Salmon-Easter, Reiki Master

I have to be honest, these days I deeply desire to see people in-person. I crave seeing my friend’s face and I long to laugh, cry and (maybe) even curse with a real live person next to me.

According to the U.S. Census Bureau (May 26, 2020), one-third of Americans are showing signs of clinical depression and anxiety due to the recent COVID-19 pandemic. 

The CDC (July 1, 2020) has found that stress during an infectious disease outbreak may lead to any of the following:

• Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on.
• Changes in sleep or eating patterns
• Difficulty sleeping or concentrating.
• Worsening of chronic health problems.
• Worsening of mental health conditions.
• Increased use of tobacco, and/or alcohol and other substances.

Although “social distancing” strategies are crucial in helping limit the spread of the Coronavirus, the isolation and loneliness that remains in the wake of this global conundrum is unprecedented. In my own quiet desperation for survival and sanity, last month I decided to start meeting one friend a week for a walk in nature. 

According to the Harvard Medical School (July, 2018), taking a walk in the woods is an effective way to help reduce stress, anxiety and depression. It's not completely clear why outdoor excursions have such a positive mental effect, but it appears that interacting with nature offers therapeutic benefit such as lowered blood pressure as well as lower levels of the stress hormone cortisol. Nature sounds and even outdoor silence can naturally calm the body's fight-or-flight response. 

I have definitely felt the positive effects in my life of walking with a friend once a week in nature. The outdoor adventure is always an indulgence for my senses. I love to look at the patterns of leaves and foliage, hear the wind in the tress and smell the earth beneath my feet. I am finding my weekly walk is something I look forward to and it continues to bring me a greater sense of calm and helps to balance my moods. 

In a 2014 study, Harvard Medical School noted that people who had recently experienced stressful life events like a serious illness, death of a loved one, or unemployment had the greatest mental boost from a nature outing in a group.

Any type of natural setting seems to help and brings benefit. Wood Lake Nature Center is one of my favorite local spots, but you can walk right out your front door, find a trail or lake nearby, or choose to drive to a local nature center near your home. Just get outdoors and get into nature - preferably with a friend or loved one. 

If you are not comfortable connecting with a friend outdoors for a walk, you can go it alone and receive many of the same benefits. According to a report published online March 27, 2017 by Scientific Reports, research suggested that listening to natural sounds even while indoors had a similar calming effect on the brain. So even if you are not able to make it outdoors, you can increase the calm of your nervous system by listening to nature sounds right from the comfort of your own home or office. 

My weekly walks have had such a profound and positive influence on my moods and life, I have decided to keep up my weekly walks through the winter season as well. I hope you can find some solace in your own life soon from being outdoors and in nature.

Authored by Dr. Barrett and Jesse Haas, CNS, LN

​Maintaining wellness all winter long is more important now than ever. Most of us face at least two major health challenges this time of year...but we're throwing in a suggestion for a third just in case!

First we think about our immune systems. Flu and cold season is always a challenge - this year that challenge is compounded by the COVID-19 pandemic and the incredible importance of staying well so our health care system can manage the influx of patients combating that disease.

In addition to maintaining robust immunity, our digestive tracts also tend to take a hit this time of year. The holiday feasts often introduce new foods to our meal plans and encourage overindulgence of both food and drink. Bloating, gas, diarrhea and constipation are common companions from Thanksgiving through Valentine's Day. Since our digestive tract and immune systems work together so closely, we can't address one without considering the other.

Getting a personalized health prevention and maintenance plan is always the gold standard, but here are a number of nutrients and supplements we often recommend to patients this time of year.


IMMUNE SUPPORTIVE NUTRIENTS AND BOTANICALS:

Vitamin D is always on the top of our list for immune-related health goals. Vitamin D deficiency is associated with increased risk of infection(1). Because we live so far north of the equator, Minnesotans are especially at risk of vitamin D deficiency. The UV-B rays we need to make vitamin D in our skin does not penetrate our atmosphere from approximately Labor Day to Memorial Day. This makes supplementing with vitamin D an imperative act of self-care through cold and flu season.  

Vitamin C is probably the nutrient most well-known for it's role in the immune system. This nutrient is a power antioxidant, helping to stabilize cells in our body that will attack and destroy viruses (2). Vitamin C is easy to get enough of in a plant-focused diet, but also a worthy contribution to the medicine cabinet. 

A word of caution regarding supplementing with vitamin C: high doses of ascorbic acid (the most common and least expensive form of the nutrient) will cause loose stool. Look for a product that contains bioflavonoids to reduce the risk of this side effect while still optimizing your antioxidant protection. 

Zinc lozenges are another worthy investment. Probably the second-most well-known immune system warrior, zinc actually kills viruses in the mouth and throat. Lozenges containing 3-5mg of zinc are great to have for when you feel that scratchiness in your throat at the onset of illness or as a preventative measure to suck on after forays out into public spaces.

Elderberry syrup is a traditional herbal remedy often used during flu season. Elderberries contain vitamins A and C as well as the flavonoids quercetin and rutin which may improve immune function. Elderberry is anti-viral particularly against the influenza (flu) virus and may even reduce the duration of the flu (3).  Traditionally elderberry syrup is used daily throughout flu season. For more information about elderberry syrup check out this blog post authored by Jesse. ​

Authored by Dr. Barrett

This blog has moved! Check out Dr. Barrett's blog post here. 

Authored by Lynn Salmon-Easter, Reiki Master

Reiki is an ancient energy healing modality which has origins in Japan dating back to the early 20th century. As a treatment, Reiki addresses healing on a physical, emotional, and spiritual level.

What is distance Reiki?
Distance Reiki offers an opportunity to receive energy healing from anywhere in the world and does not require you to be in the same physical space as a practitioner. An energy healing session can help you relax and feel more balanced if you are feeling stressed, anxious or physically drained. The session is performed via phone or video conferencing depending on the practitioner’s preferences. 

Engaging in a distance Reiki session can be just as effective as in-person. Some of my clients who have tried both say they prefer the distance sessions. They enjoy being cozy in their own home and there is no drive time required.

How does distance Reiki work?
The word Reiki means ‘universal life force.’ We all have access to life force energy. This energy is sometimes also referred to as chi, qi or prana. Life force energy naturally flows through each and every living being. Distance Reiki is one of the many ways to connect with and channel life force energy for the healing benefit of others.

Energy is not confined to time or place. Since Reiki energy transcends time and physical space, it ‘works’ regardless of where you or the practitioner are located.

Universal energy is present and available at all times and so it is with a distant healing session, the practitioner taps into and channels this Universal energy during the session to use for healing purposes and the benefit of the client.
 

Who is distance Reiki right for?
Distance Reiki sessions offer clients flexibility as well as an alternative option to support their wellness from the comfort of their own home. It is a perfect option for those that are not able to visit an office where energy healing treatments are usually received.

Having a session take place from your home often proves to be even more relaxing. It has been my personal experience as a Reiki practitioner that many clients are able to move some deeply held energy patterns while participating in a distance Reiki session. I believe this is possible as a result of the client feeling fully supported and safe in the comfort of their own space and home. I have witnessed that a familiar setting for the client aids and fosters a deeper experience within the session.

Get the most from your distance Reiki session
If you are considering distance Reiki, below are a few steps you can take to get the most out of your session. Wherever you are in the world, you can follow these steps to help prepare you to receive the healing energy.

• Choose a room that is comfortable, quiet and has a place to lay down. It is important you choose a space for your session where you feel comfortable, relaxed, safe, and you will be free from distraction. I generally recommend a room with a couch or a bed. 
• Have items nearby that help you relax into comfort and safety. I recommend finding a snuggly and soft blanket to help you feel cozy. You may also choose to use an eye pillow or simply use a folded hand towel placed over your eyes. The purpose of the eye pillow or towel is to help reduce any stimulation from light in the room. The weight on your eyes can also foster a deeper state of relaxation. This is not a requirement, simply a suggestion. Please do what feels most comfortable for you.
• Have your phone or computer with earbuds or headphones accessible.  Gather any technology and equipment you will need prior to the start of your session. Be sure to familiarize yourself with any technology that is new to you. You don’t want to be overly stressed when it comes time for your scheduled session. Consider using headphones or earbuds for a more intimate experience during your session.
• Begin by finding your breath. With so many distractions in our modern world, we often forget about our body and breath. Breath awareness is a perfect place to start relaxation and to begin to bring us back into our body.

If you feel a bit skeptical of distance Reiki, please know you are not alone. You don't need to completely grasp the concept of energy healing to gain benefit from the practice. I recommend going into a session with an open mind for maximum benefit.

It is important to note that energy healing is a complementary modality. This simply means, energy healing will aid in the effectiveness of any Western medicine practices or prescriptions already being used.


References

• Long-Distance Reiki: What It Is & What To Expect During A Session
• What Everyone Should Know About Energy Healing
• Everything is Energy, Everything is One, Everything is Possible
• Get The Most From Your Distance Reiki Session

Authored by Dr. Stamer

Sleep is medicine - and really good medicine at that. Yet for some people it can be very elusive. Let’s discuss what insomnia is and some simple lifestyle changes that could improve your sleep. 

Insomnia is defined by the CDC as “an inability to initiate or maintain sleep” while the DSM-V estimates that 1/3rd of the population reports symptoms of insomnia! 

Addressing insomnia - no matter what part of the night or early morning it happens - is very important. This is because different phases of sleep restore our body in different ways. Non-REM and REM sleep are the two significant portions of our sleep. Non-REM (non-rapid eye movement) sleep is most prevalent in the beginning of our sleep cycle and is more physically restful, whereas REM (rapid eye movement) sleep lengthens as the night goes on and is considered more mentally restful. 

Being that restful sleep is so important for our health, creating a bedtime routine can be very helpful in creating quality sleep. This is often referred to as ‘sleep hygiene.’ Below are some simple steps to ready our bodies for sleep. 

1. Turn off technology 1 hour before bedtime. This means no TV, computer, or phone use before bed. The blue light on these devices keeps our melatonin low. We want the hormone melatonin to be high at night to promote sleep. 
2. Use blue-light blockers. If you have to or enjoy using technology before bed blue blockers are a great option. They block blue light, and therefore allow our melatonin to naturally increase, promoting sleep. There are some fashionable ones available now as well! 
3. Limit alcohol. This may seem counterintuitive, because alcohol is a depressant and culturally encouraged to promote sleep. However, alcohol can actually cause you to feel awake a few hours after drinking. 
4. Get your ideas out of your head. A running mind can be hard to quiet before bed. Keeping a journal to write down your thoughts, worries, or concerns can be helpful before bed. You can do this in a creative fashion as well, such as writing some poetry or a letter to yourself. Also, writing tomorrow’s to-do list near the end of your work day can help you keep those tasks off your mind for the rest of the night. 
5. Use the bed for sleep (and sex) only. Our brains are very good at association. We want our bodies to associate the bedroom with sleep. This means no TV, phones, eating, or doing work in bed. We want our bodies to be prepared for sleep when we lay down in the bedroom. 
6. Limit large amounts of liquid 1 hour before bed. Hydrating is a very important part of health, but to minimize waking in the night to urinate try to limit large quantities of liquid right before bed. 
7. Drink tea. Ritual medicine is a beautiful way to tune into your body and prepare yourself for relaxation. Drinking tea before bed is a sweet way to create ritual and also incorporate herbs into your day allowing you to connect more with nature. You can explore herbal tea that is helpful for sleep. Some of my personal favorites are chamomile and lemon balm. Just make sure to drink a smaller amount or drink the tea 1 hour before bed. 
8. Take a bath. Taking a bath with Epsom salts is even better. Epsom salts naturally contain magnesium and is absorbed through the skin in a bath. Magnesium is known to be helpful for relaxation of the mind and muscles, amongst many other health benefits. Magnesium is needed for the production of melatonin in the body as well, so it helps with sleep on multiple levels. 
9. Eat protein throughout the day. Fluctuations in our blood sugar can keep us awake at night, especially low blood sugar, as it can cause the release of adrenaline. Making sure to eat protein throughout the day can keep blood sugar steady and can minimize highs and lows in the night, possibly improving sleep. 
10. Keep the bedroom cold. Sleeping in a comfortably chill room can optimize sleep. Our bodies naturally cool down before sleeping and often prefer a cooler room to sleep in. I often set my thermostat to 67-70 degrees. 
11. Keep your bedroom dark. Just as we don’t want blue light from our screens affecting our melatonin, we don’t want other ambient light affecting it either. If possible, eliminate night lights, alarm clock glow, and lights outside of your bedroom. 
12. Allow for 8 hours of sleep. Allow for this amount of time every day of the week as this number of hours is optimal for overall health. 
13. Avoid caffeine after 2-3PM. Caffeine increases cortisol which is commonly known as our “stress hormone”. It can make us feel more awake or in a fight, flight, or freeze state of mind. Caffeine also can inhibit melatonin, our sleep hormone. Morning coffee or other types of caffeine, such as green or black tea, is usually fine, but stopping consumption before the afternoon hours can help with keeping us relaxed before bed.  It is good to be aware that even chocolate has a small amount of caffeine and can affect sensitive individual’s sleep! 

These are some simple ideas to help improve the quality of your sleep. If these don’t improve the quality of your sleep, there may be a deeper pathology occurring that a health practitioner should help you evaluate and treat. 

Now, go and enjoy some beauty rest! 



​
References: 

• Sleep And Sleep Disorders. CDC. December 10, 2014.
• Melatonin. Textbook of Natural Medicine. 
• Insomnia Disorder. Diagnostic and Statistical Manual of Mental Disorders – 5. 

Authored by Dr. Barrett
​
This is the second article in a series exploring autoimmune disease with a holistic lens. Don’t miss upcoming articles diving into chronic infections, nutrition, hormones, environmental medicine and mind body medicine.

This blog has moved! Check out Dr. Barrett's blog here. 

Authored by Dr. Hamilton

One way of measuring our health is our capacity to be resilient. In other words, health is not about feeling strong and centered in every moment but finding the tools to return to center and regain strength in the face of stress and change.

What does it mean to be resilient and why is it important?

Dan Siegel, a renowned psychiatrist specializing in interpersonal relationships, mindfulness and emotions, coined a term related to our best zone of resiliency referred to as the window of tolerance. Our window of tolerance describes the physiologic and emotional bandwidth we have available to respond to various stressors in our day.  

The ways that you respond to each stressor can be seen as either a movement towards up-regulation or down-regulation: you either rise to meet a perceived challenge or relax to deescalate tension, receive connection and discharge stress. 

When your nervous system is inside the window of tolerance, these adjustments help you to stay inside a comfortable range of sensation. You feel resilient and able to handle change flexibly. Within this range, you are able to center yourself, your breathing and heart rate are normalized, you have access to full cognitive abilities like concentrating, making rational decisions and observing your own performance in situations. You can communicate well and connect with the people around you. You can learn new information and experience joy and pleasure.

What about when you find yourself outside your window of tolerance?  

When your nervous system perceives that you aren’t safe, you might find your heartbeat racing, your breathing shallow or your thoughts racing. This is the physiological territory of fight-or-flight. You may feel as if you have less control over your response to stress (increased impulsivity). You may be more likely to snap, be argumentative, or act out of fear, anxiety or control. Or you may feel the need to leave the situation.

Other times, especially if a perceived stressor is even further overwhelming, it may put you into a freeze state. Despite the need to respond, movement and motivation feel next to impossible. Your heart rate, breathing and emotional tone may be low. You might experience temporary or longer states of depression. To some people this state feels like a place of powerlessness, shutdown, collapse or immobilizing paralysis.  

Why does all of this matter?  

It’s important to recognize that all of these states come from a place of evolutionary wisdom and survival. Our physiology is working appropriately when it activates us to either defend ourselves or leave unsafe situations. Similarly, freeze states allow us to rest, numb or survive overwhelming situations - or people - until it’s safe or productive to respond again (The primitive intelligence of immobilization is what allowed a prey species to play dead, tricking its predator into losing interest in the hunt while conserving energy for escape.).

Can nervous system states inter-relate with our health?
 
Absolutely. For example, constant nervous system activation can influence a host of symptoms like high blood pressure, anxiety, shallow breathing, digestive distress, racing thoughts, difficulty learning new information or insomnia, to name a few. Freeze states can overlap with symptoms of depression, loss of appetite or suppressed digestion, fatigue, dissociation, heavy or excessive sleep.

So, how can we apply all of this? 

"The human nervous system is eminently suitable for change." – Moshe Feldenkrais

When you’re more aware of your own nervous system’s thresholds, you gain greater agency over it. You can learn when it’s best for you to practice up-regulating to respond to a stress, or practice down-regulating to discharge tension or deescalate. It’s helpful to have a healthcare provider who is conversant in nervous system states and whether or not these patterns might be particularly important in your symptom picture. 

All of this has broad and far-reaching implications in both our interpersonal lives and social world as safety, stress, resiliency, stability, healing and power are all deeply inter-dependent.

In the meantime, here are some good reminders to help you nourish resiliency in your nervous system:

• MAINTAIN RHYTHM & REGULARITY: Our bodies (and hormones) love routine. Regular schedules of sleeping, waking, eating, working, exercising, resting and connecting builds your body’s capacity to handle stressors as they arise. 
• ADOPT SKILLFUL PRACTICES TO RECENTER YOURSELF: Breathwork practices, music, mindfulness practices and movement/exercise that engage both the left and right sides of the body are helpful tools to modulate and re-center. You may need different styles of each to suit your specific centering needs. 
• KNOW YOUR TRIGGERS AND SET BOUNDARIES: Set limits on interactions that trigger unnecessary nervous system activation or collapse.  
• LEARN HOW TO WORK WITH TRAUMA + OVERWHELMING SENSATION: If you do go into fight, flight or freeze mode, get curious about it. You may want to work with a somatic (body-based) therapist to help make sense of these processes. Visit here for examples of embodied resiliency-building skills.
• NURTURE SAFE, CO-EMPOWERING RELATIONSHIPS: “A measure of liberation will be found in our capacity for intimacy.” – Prentis Hemphill. Human connection and community builds our sense of resiliency, especially when there is space for mutual support.
• OBSERVE AND REFLECT: Take time to review your daily habits and patterns. Notice when you tend to leave your window of tolerance and consider whether it feels necessary or not to repeatedly engage the same way with particular stressors. 

We’ve been so conditioned to conceive of our bodies and minds as separate. Nervous system patterns are one of the many lenses showing us how inseparable from one another they really are.  Destabilized physical health can influence mental and social health and vice-versa. Take care of all of you, take care of each other and reach out for help when you need.

​
Resources:
1. The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are by Dan Siegel
2. The Pocket Guide to Polyvagal Theory and the Transformative Power of Feeling Safe, Stephen Porges
3. Healing, Resilience, and Power, Prentis Hemphill & Resilient Strategies Team via La Cura podcast
4. Resiliency Building Skills to Practice for Trauma Recovery, infographic by Heidi Hanson
5. Your Resonant Self, Sarah Peyton

Authored by Dr. Stamer

Fertility Awareness Method (FAM) is a body-centered method that utilizes signs and symptoms to better understand our bodies and cycles. 

This method is most widely used for conception and contraception, with a study showing it to be 99.4% effective for contraception. That is nearly as effective as the birth control pill! Yet, it is also a fantastic tool used to track menstrual cycles, to identify endocrine disturbances, to track overall hormonal health and is an amazing tool to learn about our bodies and encourage connection to ourselves. 

Fertility Awareness Method or FAM is often misunderstood as “The Rhythm Method” or “Natural Family Planning.” FAM is actually a practice that is rooted in the wisdom of the body as well as science.

So, how does it work? First, we need to discuss our menstrual cycles to understand FAM. 

Healthy menstrual cycles range from 26-35 days. This cycle is broken down into 2 dominant hormonal stages. The follicular phase is the first half of the cycle and and characterized by higher estrogen levels. The luteal phase is the second half of the cycle and characterized by higher progesterone levels. These different hormones create different signs and symptoms that clue us in to our inner hormonal health.  

Knowing our menstrual cycles can tell us when we are fertile or not, but also can track our greater hormonal health and let us know where imbalances may be. Lab tests are able to test progesterone, estrogen, thyroid markers and much more, but these labs are completed at one singular snapshot of time. Fertility Awareness Method and cycle tracking allows us to see the bigger picture and pattern of hormonal health. 

This tracking focuses on 2 primary signs, which are cervical mucous (CF) and basal body temperature (BBT). 

Cervical mucous (CF) is made from the cells of the cervix. This is different than vaginal fluid or arousal fluid. The amount, color and consistency of cervical fluid changes throughout the cycle based on the hormonal influence from your body. Cervical mucous should increase from menses until ovulation eventually looking similar to egg white. After ovulation, it becomes more creamy and opaque. Being attuned to cervical fluid can also allow us to identify any early signs of a microbiome imbalance in the vagina such as a yeast infection or bacterial vaginosis by noticing changes in color, texture and other characteristics.  

Basal body temperature (BBT) is the other primary sign utilized in Fertility Awareness Method. Basal body temperature is our body’s temperature immediately upon waking. In the first half of the menstrual cycle, when estrogen is dominant, BBT is lower. Then, after ovulation, in the second half of the menstrual cycle when progesterone is dominant BBT is consistently higher. 

There are also many secondary signs including the height, openness, and firmness of the cervix, breast sensations, emotional changes and/or Mittelschmerz (ovulation sensation/pain). 

All of these signs and symptoms ebb and flow throughout the cycle depending on estrogen or progesterone being more dominant. Alterations in these patterns could mean sex hormone imbalance or thyroid or adrenal dysfunction.

Tracking of these signs and symptoms are often used by people who have a consistent menstrual cycle for conception or contraception, but it is equally an incredible tool to help people identify imbalances to achieve better health, to empower yourself with knowledge and be in a greater connection with your body. 

If you are using FAM to connect with your body and are curious about what your hormones may be doing, charting your cycle would be the next step. You can find paper charts online or download an app to your phone for ease. One of my favorite apps is Kindara because it does NOT predict your ovulation, like many phone apps do. Your cycle can vary greatly from month to month depending on stress, diet changes, intimacy, sleep, travel and alcohol consumption. This is why it is so important to not use apps that use algorithms, but instead learn to follow your body’s own rhythm of that particular cycle. 

Practicing FAM requires a lot of diligent practice, especially if using it for conception and contraception. Working with a healthcare practitioner who is familiar with FAM is crucial when using it for these purposes specifically. But, you can still start the journey at any time, by tuning in to your body’s own unique language. 

To learn more about Fertility Awareness Method some amazing resources include “Taking Charge of Your Fertility” by Toni Weschler and “The Fifth Vital Sign” by Lisa Hendrickson-Jack. 



​
References:

1. The Fifth Vital Sign by Lisa Hendrickson-Jack 
2. Taking Charge of Your Fertility by Toni Weschler
3. Natural Family Planning Method As Effective As Contraceptive Pill, New Research Finds 

Authored by Dr. Barrett

This is the first article in a series exploring autoimmune disease with a holistic lens. Don’t miss upcoming articles diving into chronic infections, nutrition, hormones, environmental medicine and mind body medicine.

This blog has moved! Check out Dr. Barrett's blog post here. 

Authored by Vanashree Belgamwar, BAMS

​Ayurveda mentions six seasons that are divided into two groups. The seasons are divided by solstices. There are two solstice or ‘Kaal’.

1. Northern solstice - Aadan Kaal - includes summer, spring and late winter. During Aadan kaal, the sun and wind become increasingly powerful. The Sun takes away the strength of the people and the cooling qualities of the earth. Increasing heat reduces the strength of individuals. During this period, plants show predominance of bitter, astringent and pungent tastes.
2. Southern solstice - Visarga Kaal - includes rainy seasons, autumn and early winter. During visage kaal the moon is more powerful, the earth is cooled due to clouds, rain and cold wind. The digestive power of agni is good during this period. Food is more nourishing and strengthening in nature. During this period, plants show predominance of sweet, sour and salty tastes.

Summer is one of the major seasons from the northern solstice. Summer is also a high Pitta season with hot, sharp, bright, intense qualities are associated with this season. Pitta constitutions have more challenges during the summer as they naturally have more of those same qualities in them. Red inflamed rash, acid reflux, headaches, heartburn, loose stools, nausea, acute inflammation, frustration, (Fire+Water) elements are imbalanced.

Ayurveda works on the principle "Like increases like and opposites balance."

Hence, Ayurveda recommends following a diet and lifestyle opposite of the hot, sharp, light, oily qualities of Pitta to include more cooling, mild foods. Here are some other diet and lifestyle recommendations for finding balance in the Summer season:

Foods to Favor:

• Foods that are naturally sweet, bitter and astringent.
• Cooling foods (both energetically and in temperature) - this is the best time of year to enjoy fresh fruits and salads. Other cooling foods include cucumber, apples, avocado, dates, grapes, asparagus, coconut, melons, pomegranate, prunes, amaranth, coconut, dairy and lentils. 
• Eat whole, freshly cooked foods and fresh, raw foods in moderation.
• Cooling herbs and spices like coriander, cilantro, fennel and cardamom.
• Dairy, - if you digest it well - but avoid drinking milk with your meals. It is best to have milk at least an hour before or after other food.
• A moderate amount of high-quality olive, sunflower and coconut oils or ghee in your daily diet.

Foods to Avoid

• Foods that are pungent, sour and salty.
• Unripe fruits, aged cheeses and warm carrots, beets, radishes, onions, garlic, ginger and mustard seeds.
• Warming foods (both energetically and in temperature) such as chili and cayenne peppers.
• Highly processed foods
• Caffeine, nicotine, and other stimulants.
• Red meat.
• Deep fried foods.
• Alcohol, except for an occasional beer or white wine.

Lifestyle Habits to Adopt

• Establish a routine for meal times.
• Avoid exercising between 10.00am-2.00pm. Exercising instead early in the morning, when the atmosphere is crisp and cool. It’s also important to be moderate in your exertion and not to push too much.

Authored by Dr. Barrett

There is a common misconception that a fever is something that needs to be treated and controlled. Fever is a brilliantly designed mechanism for our body to fight infections. The fever induces a whole host of beneficial changes to our immune system. 

There is a trend of using fever reducers (antipyretics) in the case of viral infections and unfortunately the evidence shows this is not a beneficial practice. 

“There is mounting evidence that the increase of 1 to 4°C (1.8 to 7.2 °F) in core body temperature that occurs during fever is associated with improved survival and resolution of many infections. For example, the use of antipyretic drugs to diminish fever correlates with a 5% increase in mortality in human populations infected with influenza virus and negatively affects patient outcomes in the intensive care unit” (1). 

Artificially reducing a fever blunts the benefits listed above. Fever reduction with antipyretics can suppress antibody response and tends toward longer duration of viral shedding (2). In simpler terms, you can be contagious longer. 

So you develop a fever, now what? 

• Stay hydrated with water and unsweetened electrolyte beverages. Homemade ice pops can be very soothing. Consider making ice pops with herbal teas and coconut water. 
• Eat very lightly. Broth-based soups are ideal.
• Rest
• Use the Magic Sock treatment before bed each night. 
• If the fever is making you so uncomfortable that you aren’t staying hydrated properly and/or are not sleeping, it’s time to reduce the fever.

Ways to safely reduce a fever: 

• Soak washcloths in vinegar (white or apple cider) and place one over the forehead and one over the abdomen. 
• Take a lukewarm bath with about a cup of vinegar added.
• Homeopathic remedies work very well for fever but you will need a remedy matched to your symptoms. Reach out to your homeopath or naturopathic doctor for help in choosing a remedy. 
• Fever is not safe in every condition. If a patient has sepsis or neurological injuries fever can be damaging. Neither of these conditions should be managed at home. 

For more information about fevers in children, I recommend this blog written by a pediatrician. 

​
References

1. Fever and the thermal regulation of immunity: the immune system feels the heat (2015)
2. Adverse effects of aspirin, acetaminophen, and ibuprofen on immune function, viral shedding, and clinical status in rhinovirus-infected volunteers (1990).

Additional Reading on Fever

1. Fever: suppress or let it ride? (2015)
2. Fever and Antipyretic Use in Children (2011)
3. Fever management: evidence vs current practice (2012)​

Authored by Julie Schmit, MA, Energy Healer and Relationship Guide

I just attended my first funeral during the current pandemic; not as a result of COVID-19, but the timing of the death made it truly challenging, nonetheless. It was my father’s funeral and it was conducted virtually, on Zoom. He was an elderly man and had lived a full life, but that, of course, does not necessarily reduce the grief of his loved ones. Although we tried as best we could to preserve and enact the customary funeral rituals of my tradition on-line, the experience, in several ways fell short, and caused me to reflect on the meaning of these rituals.  

Some of the most profound elements of a funeral for me, such as the procession to the graveside and the act of family members taking turns shoveling dirt onto the grave, we had to do without. I also sorely missed the hugs and tactile reassurances one craves from extended family members during a time such as this.  

There were tears, prayers, songs and stories, of course. There were also elderly people struggling with connecting online who were assisted by younger, tech-savvy relatives. That brought laughter and some comic relief. People who wouldn’t have been able to attend the funeral due to work obligations, or who lived too far away to travel, were able to take part through their Zoomed-in phones and laptops.  That was an unexpected blessing.  

But the omission of key features of this all-important ritual at the end of a loved one’s life caused me to contemplate the importance of rituals, especially during this time of social distancing and inability to physically be together. 

According to scholars, a ritual is a ceremony that is a time-honored act whose purpose it is to transform those who take part in them. They occur in every culture on earth suggesting their purpose is tied into our humanity. Rituals move participants from one position in life to another, from pre-birth to birth, from being single to marriage, from being among the living to being among the dead. As such, rituals have a beginning, a middle and an end, much like a journey. The end result is having traveled and landed in a place that could not have been achieved without the ritual.  


Ingredients for a Ritual 
In order to perform a ritual, people need to slow down. This is a time for reflection and re-centering oneself. The essential ritual connection with oneself and other people can only be achieved when one has slowed down the mind and body. Oftentimes this is aided by a collective silence.

Entering into a sacred space, a place that feels safe and supported is also a feature. There may be special music, incense burning and ritualized gestures of support from friends and family.

Ritual themes and intentions include formalized greetings and farewells, the giving of blessings, the invocation of healing, the answering of questions, or the honoring of a cycle, such as welcoming a new moon or acknowledging another year of sacrifice for collective goals. Enacting the ritual might include a slow procession, lighting a candle, sharing a poem or an inspirational reading, sprinkling water, or offering flowers. The closing of a ritual often involves a celebratory honoring, often done by sharing food, fond memories, toasts and gratitude to those who assisted in enacting the ritual.

The final step is a re-orientation to ordinary reality, as those who took part in the ritual,  transition back into their normal lives, all the while reflecting on their experience.   

I believe that paying attention to the essential features of rituals will help us carry forward into our brave new, pandemically-inflicted world, the power of ritual to transform our lives. If you’re looking for more help and information in creating your own ritual, I have listed a couple of my favorite books on this subject, below. Best wishes creating something meaningful and purposeful during these unprecedented times we’re in.

​
Resources for Ritual

• Ritual: Power, Healing and Community by Malidoma Patrice Somé
• The Joy of Ritual by Barbara Biziou
• Sacred Circles: A Guide to Creating Your Own Women’s Spirituality Group by Robin Deen Carnes and Sally Craig
• Creative Grieving: A Hip Chick’s Path From Loss to Hope by Elizabeth Berrien

Authored by Vanashree Belgamwar, BAMS

According to Ayurveda, learning how to live in harmony with the nature is very crucial in maintaining a great level of health and preventing diseases. Ayurveda has great tools to cope with the seasonal changes. Here is some helpful information about spring.

How Spring Manifests in the Doshas
Ayurveda says every dosha or functional principle in our body goes through a series of changes during every season. The doshas go through a cycle of accumulation, aggravation and coming back to balance, naturally as the seasons change. For example, Kapha dosha is accumulated in late winter, aggravated in the spring and comes back to its natural balance during summer. Hence, Spring is a high Kapha season where - no matter what unique constitution or Prakruti you have - Kapha dosha will naturally be aggravated in every constitution. This natural aggravation can be more bothersome to a Kapha prakuti person as they already have higher levels of Kapha dosha (i.e water and earth elements).

If you are in tune with your body and mind, you will observe that your system naturally asks for cleansing during spring. That is the reason why people feel like cleaning everything around them as soon as spring hits. This season is quite challenging as our doshas are utterly confused on where to settle down in our body due to the erratic temperatures. Spring is a transitional period from cold to hot weather which leads to a certain level of chaos in our body that can affect most of our systems. Kapha dosha’s place of work is the upper body - chest, lungs, head, sinuses...hence everyone is more susceptible to respiratory disorders during this period. Also, Kapha being a slow, dull and a heavy dosha can affect our digestion and metabolism in turn affecting our immunity and vitality. Our bodies naturally start holding onto water and fat a lot more during spring. Fluctuation in body weight is quite common in this season.

It behooves everyone to keep the Kapha in check using certain Ayurvedic principles. Ayurveda, works on the principle "like increases like and opposites balance." To balance the Kapha dosha we need to follow the diet and lifestyle that is opposite to the qualities of Kapha.


Balancing Kapha
Here are some helpful Ayurvedic tips to balance Kapha prakuti in the spring. Following these recommendations will also strengthen your respiratory system and support your digestive fire during this transition season:

1. Eat a warm, cooked diet. Raw and cold meals can put extra pressure on the digestive fire creating a lot of digestive toxins in the gut that can decrease immunity.
2. Resist the urge to eat heavy, oily, deep fried food, sweets, bakery goods and heavier carbs.
3. Avoid watery and heavy fruits like watermelon, grapes and cucumber.
4. Exercise at least 30 minutes a day to counteract the dull, lethargic quality of Kapha. Avoid exercising outside in the cold, which can aggravate Kapha and make your respiratory system more prone to infections and allergies.
5. Use warming (thermogenic) spices in your cooking. Cinnamon, cardamom, ginger, cumin, coriander and turmeric support your digestive fire and help your immune system. Spices also keep your metabolism active that helps to maintain a healthy weight during spring.
6. Drink only warm water or teas. Cold drinks can aggravate the Water and Earth elements in your body, clogging the subtle channels that can then lead to sinus infections, runny nose, congestion and other respiratory issues.
7. Keep your nasal passages well oiled and moist to avoid allergies. Use Nasya oil (available at Wellness Minneapolis), 2-3 drops of ghee or plain sesame oil to do Nasya. Administering oil drops in each nostril help coat the nasal passages to avoid allergens sticking to the nasal cavity. 
8. Spring is the most ideal season to do an Ayurvedic mono-diet kitchari cleanse to reset and rejuvenate. Always do a cleanse under the guidance of an Ayurvedic practitioner.
   

If you can keep your Kapha dosha in check during spring then it is the most enjoyable and a pleasant season that brings a lot of growth, nourishment, stability and utmost relaxation. Transition is inevitable but supporting your body through this change is completely doable, this is where Ayurveda can be very beneficial. 

Authored by Dr. Jillian Skluzacek

During May, we celebrate Mother’s Day! Motherhood is a beautiful gift. Moms also endure a plethora of stresses beginning right at the start of pregnancy. Today, I would like to discuss a healthcare option that is available for these amazing women we call mothers...chiropractic care. 

Chiropractic is a healthcare profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. One of the most common and well-known therapeutic procedures performed by doctors of chiropractic is spinal manipulation or chiropractic adjustment. Manipulation, or adjustment of restricted joints and tissues, restores mobility, thereby alleviating pain and muscle tightness, allowing tissues to heal. 

Why would this treatment option be beneficial for mamas during pregnancy, postpartum and beyond? 

Prenatal Care
Let’s start with prenatal care. Pregnancy is a time of many physical, mental and hormonal changes. The mother’s body is constantly adapting and providing for the fetus. Baby inhabits the uterus, which is physically attached to the pelvis and sacrum via the utero-sacral ligaments, round ligaments and broad ligaments. As baby grows, so does the space they live in! This continual growth leads to increased physical loads on the skeleton and the connecting ligaments. Postural changes and an altered walking pattern occur which the spine must accommodate balance for(1). The mother’s body also begins to produce a hormone named relaxin that promotes ligament laxity (i.e. loosening) to prepare for childbirth. The combination of increased strain on the body and relaxin production can make the sacrum and pelvic bones become easily misaligned, which can stress the surrounding ligaments and muscles. 

These stresses lead to more than 75% of women experiencing pregnancy-related low back pain, pelvic pain or a combination of these(1). Unfortunately, pregnancy and postpartum women have fewer options regarding pain-relief. Many are searching for relief options that don’t or can’t include medications; chiropractic care is one of those options.
 
Chiropractic adjustments are an effective and safe treatment option to restore alignment and provide pregnant women pain relief and support. The Webster Technique is a chiropractic technique that is used for specific analysis and adjustment to optimize pelvic and sacral positioning throughout pregnancy(2). The goal of treatment is to place the body in its optimal position to promote healing and restore normal function. This then has been found to reduce tension and discomfort, improve mobility, decrease stress, and more. 

Many women seek prenatal chiropractic care not only for pain relief, but also for wellness care to prepare for birth. Sacral restriction may contribute to difficult labor for the mother (i.e. dystocia), caused by inadequate uterine function, pelvic contraction and baby mal-presentation. Correction of the sacral restriction with regular chiropractic care throughout pregnancy may have a positive effect of all of these causes of dystocia(3,4). 

Your chiropractor will determine how often visits are necessary based on a variety of factors such as severity of your current condition, the duration the adjustment is lasting, and what stage you are at in the pregnancy. Chiropractic care is generally safe throughout the 1st, 2nd and 3rd trimesters. I have personally treated women who have begun labor and are on the way to their birthing location! 

Common conditions associated with pregnancy that can benefit from chiropractic care includes, but is not limited to:

• Muscle and joint pain: low back, hip, neck, or upper back
• Sciatica
• Pubic symphysis and round ligament pain
• Restless Legs
• Insomnia
• Digestive Issues: nausea, heartburn or constipation
• Carpal Tunnel Syndrome

After Baby
After baby is born, the mother enters the postpartum stage. At this time, the mother’s body experiences a drastic shift in their body biomechanics. Her body that spent 9 months growing and changing, is now quickly adjusting to return to her pre-pregnancy state. She continues to be adapting with hormonal changes as well; the hormone relaxin we discussed earlier remains in mother’s system for 5-6 months following birth. She now has additional stresses and movements such as carrying baby and baby items, increased weight and breast size, feeding positioning, diaper changes and more. Remember, all of this is happening after she has just endured the fatiguing marathon of labor and birth. Moms are amazing!

Chiropractors commonly treat new moms with neck, pubic symphysis, upper, lower and mid-back pain. Adjustments to improve alignment will help her body recover more comfortably and combat these stresses. Addition of at-home exercises will help long-term stabilization of muscles. 

To keep it going - the stresses of motherhood then persist and continue to change throughout their child’s development. Chiropractors wish to support moms through all stages to function at their best so they can provide their best care to those they love. 


References

1. 5 Conditions Chiropractic Care Can Improve During Pregnancy by American Chiropractic Association
2. The Webster Technique: Definition, Application and Implications by Jeanne Ohm, D.C. & Joel Alcantara, D.C.
3. About the Webster Technique by ICPA
4. Optimal Positioning: Balancing the Pelvis for a Safer, Easier Birth by Jeanne Ohm, D.C.

Authored by Dr. Jones

​Many people are often curious about what it is like to work with a naturopathic doctor for mental health conditions such as stress, insomnia, anxiety, depression, bipolar, ADHD or PTSD. Since May is Mental Health Awareness Month, I thought that now is the perfect time to address some of the most common questions I have been getting asked when it comes to addressing mental health concerns from a naturopathic standpoint.

I have depression and anxiety that I have been struggling with for a long time. What is your approach like?

First, I gather a lot of information about you and your health concerns. This is done by you filling out my intake form (it’s long...but very helpful in us getting the most out of our first appointment together!), and by me taking an in-depth history during our first appointment. Holistic and preventative healthcare is enhanced dramatically when the practitioner has a complete picture of the patient physically, mentally, emotionally and spiritually, so I try my best to be thorough.

Next, my initial treatment plans often focus on “laying the foundations” of good health. This involves making sure that your “pillars of health” (nutrition, exercise, stress reduction and sleep) are all optimized so that your body has everything it needs to heal and function properly.

Finally, I will add in more “potent” treatments that are tailored to your needs - these are often things like herbal medicines, pharmaceutical-grade supplements, therapeutic diets or lifestyle interventions that address your most problematic symptoms specifically. For those with mental health concerns, treatments often focus around making sure that your body has the biochemicals (building blocks) that it needs to make the neurotransmitters (brain chemicals) that regulate your mood. I also always recommend that if you are not already seeing a therapist, that you start seeing one.

I work with patients collaboratively so that their treatment plans are as effective as possible, while still being “do-able” for their lifestyles and budgets. We are always looking for the root cause of your concerns so that treatments can address your specific healthcare needs.


I’m on a mental health medication. What do you think about that? Can I still work with you?

I frequently see people having a lot of shame around being on mental health medications (antidepressants, anxiolytics, mood stabilizers, etc.). I think especially because I work in natural healthcare, people are nervous that I’m going to scold them for not doing things “naturally” or for needing to take “chemicals,” however this is not the case!

First of all, somewhere around 1 in 6 Americans take psych meds, so if you are on one, you’re definitely not alone. Second, much like fingerprints, everyone’s brain chemistry is a little different. Some people need the support of medication to live happy and fruitful lives. Third, for some, mental health meds can literally save lives.

​My personal goal for working with people with mental health concerns is to get them into remission. Sometimes that involves taking a medication, and sometimes it does not. I’m satisfied so long as we are able to come up with a treatment plan that lets you enjoy your life to the fullest and also be healthy and safe.

It is also important to know that naturopathic doctors are trained extensively in drug-herb and drug-nutrient interactions to avoid any potential negative side effects. It is helpful to always keep your doctor fully informed of all medications, supplements and herbs that you are taking, and to not start a new medication or supplement without contacting your doctor.

This COVID-19 pandemic has been really difficult on my mental health. Any tips?
I love the CDC’s recommendations for Being Kind to Your Mind. There is a ton of info on their website, but here are the top 5 tips in a nutshell:

1. PAUSE. Breathe. Notice how you feel
2. TAKE BREAKS from COVID-19 content
3. MAKE TIME to sleep and exercise
4. REACH OUT and stay connected
5. SEEK HELP if overwhelmed or unsafe

I especially want to highlight #2 - it’s important to stay up to date on news so that you can continue to act safely and do the right thing from a public health perspective, BUT is spending an hour everyday on the Department of Health’s website, scrolling through Facebook posts about COVID-19, listening to daily podcasts about COVID-19  and the like really going to change your day-to-day behaviors? I’d hope that you are already doing good things like washing your hands frequently and properly, abiding by stay-at-home orders and respecting social distancing. Do yourself a favor and limit your news intake to 5 minutes per day or to what you need to read for your work and then LOG OFF.

I have a newly diagnosed mental health condition. Do you have any good resources for where I can learn more? WebMD isn’t cutting it...

​NAMI (National Alliance on Mental Illness) is an awesome organization that has chapters in every state. Their website has a ton of free education and resources for people with mental illness, and they do a lot to fight stigma, provide support, educate the public and advocate for policies that support people with mental illness and their families.


If you are struggling with a mental health concern big or small, please reach out. I am here to support you as are all the other practitioners at Wellness Minneapolis!

Q: Why did you pursue a career in natural medicine? 
A: I chose to pursue naturopathic and Chinese medicine because I felt something was missing in the conventional healthcare model. I wanted to practice a form of medicine capable of nourishing the vitality of each individual being, not just managing disease. I wanted the experience of seeking and receiving healthcare to feel as human and significant as it is. The combination of naturopathic and Chinese medicine provides me with a broad and deep array of tools to help people with their wellbeing in a very personal way; I love that.

Q: What keeps you engaged in your work? 
A: I think that learning about ourselves and our health is one of the most beautiful ways we can enrich our experience of living life here together. Whether it’s learning about how our bodies are structured, a pain process, the reason for a symptom, or the way a health process interrelates with other parts of life, I love helping people discover more about themselves and along the way, grasp a more accurate picture of their own wellbeing and brilliance.

Q: What kinds of patients do you like working with most?
A: I like to work with people who are curious to find out more about themselves or their symptoms.  I look forward to listening to patients and hearing their stories from their own points of view. I enjoy seeing the light bulbs go off as I explain my combined Eastern-Western approach to their health. It’s wonderful to empower people and see the connections being made as insights resonate with their lived experience.  

Q: What conditions/health patterns do you like to work with most?
A:  My approach allows me to address a wide variety of conditions. In particular, I love being able to bring a fresh, effective approach to a pattern or a symptom that has been recurrent or has felt intractable. I’m skilled in working with physical pain patterns, digestive symptoms, insomnia, osteoporosis, nervous system and mental/emotional patterns like anxiety or depression, and respiratory conditions and allergies.  

I also enjoy explaining labs and imaging results or the long-term effects of certain medications to patients in ways they’ve maybe never had the chance to hear about before. Under normal circumstances, I incorporate hands-on medicine (bodywork and acupuncture) into my practice. Due to social distancing, I’ve transitioned my entire practice online for now, but have found creative ways to support the body through virtual consults.

Q: How do you spend your free time? 
A: When I’m not working, I love yoga, reading and poetry. I appreciate music and have been learning the ukulele. I enjoy being near water and love laughing, cooking, and eating with friends and family. I love languages and speak Spanish and Portuguese.

Q: How do you celebrate living in your body? 
A: I love this question! I find that dominant mainstream culture conditions us to relate to our bodies from a more cerebral or top-down orientation, so it’s a radically different thing to live into this question. I’m always curious about how we might be in a more reciprocal relationship with our bodies as sources of wisdom and perception.

Personally, I am constantly in awe of my body and how much awareness, strength and intelligence it has. I have a longstanding yoga practice that has evolved with me through various chapters in life. Recently, I have been exploring a couple of different styles of embodied meditation.  

I love surfing as way of celebrating living in my body: the experience of being in the water looking back at the shore or out to the horizon and feeling the vastness and smallness within that. Surfing is an amazing way for me to get out of my head, appreciate what my body is capable of and to work with healthy fear. In general, I love being with friends and immersing myself in nature.  

Authored by Dr. Jillian Skluzacek

These last few weeks have abruptly changed our work dynamic, and many of us are now forced to work at home in a totally new environment. Even though this change is temporary, the benefits of a comfortable workspace are long-lasting.
 
While it may seem convenient to stay in bed or on the couch with a laptop to work, this is not an ideal space for your body positioning and can contribute to poor posture habits. Poor posture places excessive strain on postural muscles which, over time, become more prone to injury and pain.
 
Conditions linked to poor posture include, but are not limited to:

• headaches
• joint pain
• rounded shoulders
• degenerative arthritis
• fatigue
• muscular imbalance and tension
• carpal tunnel 
• and digestive issues such as slowed digestion and heartburn (1).

To reduce the risk of these conditions, effort must be placed into our workspace ergonomics to promote a healthy posture. And while you’re at it, why not create a well-rounded comfortable environment to work in to promote motivation, relaxation, and improved mental energy!
 
First, find a room that you feel comfortable working in, with a desk and chair for your workspace. Choose a space that will allow complete focus, with minimal distractions. Below are a few key aspects to keep in mind while assembling an at-home workstation.
 
Choose a desk space that is a level, sturdy surface providing adequate room for all work materials. Your computer should be placed at eye level to keep your head in neutral position and avoid forward head leaning. If phone use is a large requirement of your job, use a headset to avoid neck strain that can occur while holding a physical phone. 
 
Ideally, a desk to transition between sitting and standing is the best of both worlds to encourage movement but also allow times of rest. When standing, remember to add props to support your computer positioned to eye level. You can purchase a computer stand made for this purpose, or DIY with items such as sturdy books - no judgment here! For proper body alignment while standing, visualize a straight downward line connecting your ears to shoulders to hips to knees and ankles.
 
Next, determine which chair is best suited for your desk. We recommend your chair to have adequate low back support, soft armrests that allow shoulders to relax, and adjustable height to allow feet to rest flat on the floor or on a footrest.
 
If sitting, place both feet flat on the floor. Arms and thighs should be near parallel to the floor. Keep forearms straight in line with wrists and hands; prolonged bending of wrists is a stressful position that can aggravate wrist discomfort. If using a laptop, the keyboard can’t be altered so addition of a Bluetooth connected separate keyboard gives flexibility with positioning and support. Your visual alignment guide for sitting creates a straight downward line connecting your ear to your shoulder to your hips. This positioning should allow you to relax your shoulders while working to reduce muscle tension.
 
An extra bonus of proper posture allows improved ability to practice breathing into your abdomen. Breathing through your abdomen fully expands your diaphragm resulting in increased oxygen exchange. Breathing through your chest - or shallow breathing - results in less oxygen exchange and requires utilization of front neck muscles and intercostal muscles (between your ribs), which can lead to muscle fatigue and discomfort.
 
For a further detailed look at proper ergonomics in the workplace and visualization, check out OSHA’s guidelines found here (2).
 
Even in the best posture, it is not recommended to sit in a stationary position for prolonged periods. Did you know the discs in-between each of the spinal vertebrae do not have blood vessels? They rely on hydration and health through..MOVEMENT! Change positions every 30-60 minutes, this includes transition between sitting and standing at the desk, stretches and yoga, or walking.
 
Lastly, put extra effort into making your workspace unique and tranquil so that your time there is more enjoyable. A few ideas to spruce up your workspace include:

• Addition of plants for a connection to nature
• Access to natural light (Note: Try not to position bright light source directly behind computer screen as the contrast can make screen visualization difficult and lead to eye fatigue.)
• Candles (used in a safe, monitored manner) for a relaxing, warm ambiance
• Family/vacation photos for positive visualizations and an extra motivation for your work
• Light therapy box (also known as SAD lamp) to increase mental energy and positive mood
• Write motivational post-its or hang your favorite quote to remind yourself of how great you are doing and for daily motivation
• Adequate water intake and snacks to maintain mental and physical energy
  • Additional bonus: staying hydrated gives us a natural reminder to take breaks
  • Note: Working from home can easily increase caffeine intake due to convenience. Limit caffeine to morning use and try an herbal, caffeine-free tea in the afternoon

 
Remember that mental health is just as important as physical health. If you are feeling stressed, take an extra moment to refocus your mindset. Check out this previous blog for a list of resources that was compiled by the Wellness Minneapolis Team to keep grounded and calm.
 
​
Please contact us if you are experiencing persistent postural-related pains so that we can provide further recommendations for at-home relief.  
 
 
 
References
1. 3 Surprising Risks of Poor Posture by Harvard Health Publishing.
2. Computer Workstations eTool by Occupational Safety and Health Administration.