Q: What are your interests in holistic medicine?
A: I'm currently completing my master's in holistic health studies from St. Catherine University (Graduating December 2021). My focus throughout the program was on mindfulness and nature, and in May 2021 my research team and I published our 200-page thesis on how people have used time in nature to heal their grief caused by COVID. We collected hundreds of photos and amazing stories about the healing power of nature from people all over the world.

I came to be interested in holistic health after discovering how important a regular meditation practice is for every aspect of my wellbeing - when I have a consistent mindfulness practice I feel better in my body, my inner dialog is more meaningful, and my relationships are healthier. A curiosity for other ways to holistically heal brought me to my graduate program, and to Wellness Minneapolis.

Q: What gets you out of bed in the morning?
A: Coffee, my animals (one dog and two cats), hugs, and my morning reading ritual.

Q: What are you currently working on in your life?
A: It took many years to realize that I will never be able to do just one thing. I live for hobbies, side hustles, part-time jobs, volunteering, random projects - anything to feed my constant curiosity. Currently:

• I have a mindfulness and sidewalk chalk project called CeMental Break (@cementalbreak)
• I teach group exercise classes at the YMCA and JCC (Zumba and water exercise are my favorites)
• I do triathlons with my husband, Peter.
• I work with entrepreneurs and small organizations on their logos, branding, and illustrations, and create fun illustrations for myself too (www.taylortinkham.com)
• I volunteer at People & Pets Together - a local pet food shelf with the mission of keeping animals and their humans together - because pets are family!
• I'm a Tree Care Advisor through University of Minnesota Extension.
• I garden, preserve and can food for winter, cook a lot, and I'm baking my way through the Dessert Person cookbook by Claire Saffitz.
  
  

***If you have a fun hobby, a unique skill, or a hidden talent you bet I want to hear all about it!***

Q: What is your favorite breakfast item/food/beverage/dish etc?
A: I love fried rice for breakfast - leftover rice, whatever fresh veggies I have around, an egg, and some hot sauce!

Authored by Lynn Salmon-Easter, Reiki Master

With the holiday season upon us, I want to reach out to those of you that identify with being highly sensitive and reassure you that you can create holidays that are calmer, brighter and more meaningful for you.

Many individuals find this time of year to be exhausting, but when you are highly sensitive, you are particularly vulnerable to overwhelm and becoming overstimulated. Busyness and the hustle of the holidays can leave sensitive people prone to burnout and depletion.  

When you are a highly sensitive person, your nervous system processes the world at a much deeper level than others. Being highly sensitive is completely normal and in fact, is a genetic trait that runs in families. Highly sensitive people (HSPs) make up 15-20 percent of the population. If you are wondering if you may be highly sensitive, you can take this free sensitivity quiz developed by leading expert and sensitivity psychotherapist, Julie Bjelland. 

One of the greatest challenges highly sensitive people face, is the amount of information taken in daily due to our highly attuned nervous system. This easily leads HSPs to feel frazzled and overwhelmed as well as stressed and anxious.

It can be downright hard attending numerous social engagements, being bombarded with noise from multiple stores and having your daily routine disrupted during the holidays. Your natural instinct may be to withdraw from holiday and family activities in order to preserve your own energy.

Working with highly sensitive people and being one myself, i have found one of the greatest ways to offset stress of the holidays (or any stressful event) is to give yourself permission to be true to who you are. This means learning to honor your own unique needs and then learning to communicate these needs to yourself, family and loved ones. 

Come back to what brings you joy and peace this holiday season, so you can create more calm and ease in your life. Below you can find ways I have found to make the holiday season calmer, brighter and more meaningful for myself. I hope these may bring you back to calm as well.

Find Meaning and Magic in the Season
What matters most to you this holiday season and what will bring meaning and joy to you at this time of year? I love twinkle lights, holiday decorations, handmade gifts, and candles. I enjoy the opportunity this time of year lends to attend intimate gatherings with close family and friends. Take time to ponder what events and activities bring your heart warmth and help ease holiday tension for you. 

If you are able to identify the most meaningful (and even magical parts) of the season for you, it can foster a greater sense of purpose and deeper connection with the activities and gatherings you attend. 

Finding both purpose and connection in life as highly sensitive people is incredibly important to us and helps us to feel a deeper meaning in our life. Identifying areas of purpose, meaning and connection in our lives will also allow us to feel more stable and settled as highly sensitive souls.

Awareness of Holiday Season Needs 
As highly sensitive people, we simply need more time, space and rest than the other 80% percent of the population. Time and space are what allow us to sort through all the information and emotions we take in day-to-day. When we learn to honor our deep need for alone time, reflection and rest our life begins to feel better. 

Consider how much quietude and time alone you really need to offset the level of activity you take in during this busy time of year. The more stimulation you have in your life, the more rest, space and quietude you will need to offset and bring your nervous system back into a calm and normal state once again.

Choose to engage in activities that soothe and calm your nervous system on a regular basis. Cooking, baking, taking baths, knitting, making art, journaling, sitting quietly or reading by a fire are just a few ideas. 

Make a list of activities that are settling to your body and nervous system and keep it nearby as you navigate these upcoming weeks. I recommend calming your body and nervous system at least once a day. You will find even more calm and benefit if you commit to activities that settle your body several times a day. 

Keep as close to your daily rituals and routines as possible. This will help to ease the strain of travel as well as offset the unsettling nature of interrupted schedules this time of year often brings. 

Limit Family and Social Gatherings
Highly sensitive people think deeply about things in life and we crave meaningful time together with the people we love. Take time to reflect on which events and social gatherings will be most meaningful for you to attend this holiday season. I encourage you to politely give a “no” for any events that will drain or overstimulate you. 

Spend time contemplating how many events you can sustainably attend in the weeks and months ahead. You can turn to the saying ‘quality over quantity’ to help you decide which events or gatherings to choose. Your body and nervous system will thank you for your discernment. 

Sometimes you don’t even need to skip a family or social event entirely to avoid overwhelm. Give yourself permission to leave gatherings or events early. This way you won’t miss out and you will also have time left for you.

Get Creative to Find Calm
Most highly sensitive people have a creative side as well aa a deep appreciation for nature, beauty, art and music. By carving space for creativity this holiday season, you can naturally nourish and support your body, mind and spirit.

One of the ways I offset the hustle of the holidays is to make handcrafted gifts for family and friends. I find knitting settles and soothes my body and slows me down. By choosing to create handmade gifts, I calm my body and nervous system on a regular basis while making meaningful gifts to boot. 

No worries if you don’t know how to knit. Get creative in ways that matter most to you. Take time to listen to music or appreciate art that soothes and settles your soul. 


During this holiday season, give yourself the gift of quietude, contemplation and rest as a way to keep your energy renewed. If you need guidance on how to come back to your heart this holiday season, I highly recommend Courtney Carver’s hands-on-heart practice. This activity takes only 5 minutes a day. Time with family and friends can be more enjoyable and fulfilling when you make space for your thoughts and heart along the way.

​
Resources:

• How to Thrive During the Holidays as an Empath, According to a Psychiatrist by Dr. Judith Orloff, MD
• 8 Things All Highly Sensitive People Need to Survive the Holidays by Andre Solo 
• 25 Simple Ways to Care of Yourself Over the Holidays by Courtney Carver 
• Holiday Survival Plan for the Highly Sensitive Person by April Snow, LMFT

Q: What made you choose to pursue your profession?
A: On one hand, I worked for five years in the field of mental health and learned so much from the nurses and doctors that cared for the patients. I also learned about the gaps in care that patients experience. On the other hand, I’ve always personally used an integrative approach for my own health. When I found the integrative health coaching program, I realized it aligned perfectly with my own experiences professionally and personally. Integrative health coaching allows me to do what I love: work one-to-one with clients, provide a holistic lens to health, partner with my clients, and build my own business!

Q: What kind of clients do you like working with most?
A: I love working with clients who are in a stage of change or transition, whether that change is related to health, profession, or life happenings. Clients who show up ready to engage and explore are ideal, as are clients who are open to using different approaches to reach their intention. For example, I had a client who came to coaching because she had lost her husband and wanted some support while she learned to navigate a new period of her life. She used therapy and coaching in tandem, which provided a wonderful support network as she processed and moved into a new stage of life. 

Q: What health patterns do you like to work with most?
A: Health coaching is wonderful because it has broad applications. I’ve enjoyed partnering with clients who are intentionally focusing on mental, emotional, and/or physical aspects of their health, clients who need a space to process their options around changes and transitions, and clients who want to engage in more creativity, flexibility, and fun! Currently in my own life I am working on building my personal business, engaging in joyful and intentional movement, working on my own personal development/biases in regards to racial justice and health equity, and, in the longer term, getting a certificate in herbalism. 

Q: What is your favorite beverage?
A: It’s a tie between Earl Gray tea with milk and a seasonal maple latte my neighborhood coffee shop makes!

Q: How do you spend your free time?
A: In the spring, summer, and fall, I spend a lot of time gardening, beekeeping, hiking, and spending time with friends outside. In the winter I tend towards more introspective activities including reading, visiting local museums, cooking, doing crafts, and drinking hot chocolate after a snowy walk with my dog. 

Q: How do you celebrate living in your body? 
A: I adopted a dog this summer and she’s definitely helped me realize that finding movement I enjoy is a wonderful way to celebrate living in my body. Other ways I do this are having coffee dates with friends, cooking meals with my partner, prioritizing self-care (always a work in progress), and spending time in nature.

Q: How long have you been in your profession?
A: I graduated with highest honors from the Canadian College of Naturopathic Medicine in 2019. During my doctoral training, I completed rotations in primary care, integrative & complementary cancer support at CCNM’s Integrative Cancer Center, and care for those living with HIV in downtown Toronto at the Sherbourne Community Clinic. After joining a thriving private practice in Milwaukee, WI upon graduation, I completed a one-year apprenticeship program to further cultivate my clinical knowledge. I then moved to Minneapolis with my husband in July 2021. I look forward to serving those in my new community and am excited to join the team of providers at Wellness Minneapolis!

Q: What made you choose to pursue your profession?
A: During my childhood, I visited a lot of nursing homes with my mom for work and had very close relationships with my grandparents. Those experiences allowed me to see how polypharmacy and chronic disease can impact individuals and their families. Witnessing these health struggles at a young age sparked my interest in medicine and becoming a doctor. It wasn’t until I was in undergraduate school that I became aware of naturopathic medicine and found that the fundamental principles of this practice resonated with what I aimed to achieve as a doctor. 

Q: What kind of patients do you like working with most?
A: I enjoy working with those of all ages and backgrounds, especially those who are driven and motivated to take their health into their own hands! Growing up close with my grandparents, I have always had a passion for the health of our seniors as they are often shuffled through the system without being looked at as a whole person. That said, I also enjoy educating pediatric patients of mine to spark excitement about health from a young age! 

Q: How do you spend your free time and celebrate living in your body?
A: Nature is my playground - I love spending time outdoors traveling, gardening, camping, hiking, biking, swimming, or kayaking with my husband, friends and family. This year for my birthday, my husband gifted me with sailing lessons, which has always been a dream of mine! I enjoy exploring new places and will often take long walks through the city with my husband & challenge my palate with new foods along the way. I also have a crafty side that I tap into through crocheting and cooking! 

Q: What do you look for in a health care practitioner?
A: Clear communication, honesty and empathy. Health care providers are in the unique position of providing care to people. People who have lives outside of their ailments. I look for someone who is not only trained to effectively manage one’s ailments, but is also willing to take time to listen, empower, educate and appreciate the life of the individual sitting in front of them. I also value engagement with family members or care givers who may be impacted by seeing their loved one struggle with chronic conditions.

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

Feeling overwhelmed with all the supplement options out there? This article describes the nutrients we are recommending most often to patients. In functional and holistic medicine we focus on building a healthy foundation which includes dietary and lifestyle changes. No supplements can replace a good nights sleep, regular physical activity and proper nutrition. That said, supplements can be very helpful in combination with a healthy foundation. 

There are many reasons you may not be getting everything you need from your food. Below we briefly describe how environmental stressors, depleted soils, and psychological stress can increase your need for certain nutrients. 

Multi-Vitamin/Multi-Mineral - Supplements are called "supplements" for a good reason - they can't replace a balanced diet. However, they have become increasingly important as our food production practices deplete nutrients from the soil. Additionally, psychological stress and environmental stressors like air, water and food pollution all require high amounts of nutrients to process, detoxify and eliminate. 

All this encourages us to recommend a multi-vitamin/multi-mineral to most of our patients. A multi supplement helps to balance out nutrient needs where either intake or access is insufficient, and also helps to shore up insufficiencies. Multis are especially important additions to wellness foundation plans around times when the body needs extra nutrition, including recovery from illness or surgery, postpartum and while nursing, and during times of high emotional stress.

Vitamin D3 with A and K2: Multivitamins rarely provide adequate levels of our fat-soluble vitamins which include vitamin A, D, E and K. Vitamin D is made when our skin is exposed to sunlight. When you live in northern latitudes or have darker skin pigment it’s challenging to make enough. We recommend testing your vitamin D levels to establish your baseline levels and guide proper dosing. It’s important to balance your vitamin D intake with the other fat-soluble vitamins, especially vitamin K. Vitamin D raises our blood level of calcium and vitamin K puts that calcium into our bones. Click here for a more detailed article on the importance of vitamin D.

B Complex with Methylated Bs: B vitamins are quickly depleted by stress. For some individuals a multi-vitamin/multi-mineral doesn’t cut it and adding a B complex is the extra support they need. We recommend using methylated vitamins which means they are in the most active and available forms for your body to utilize.  

Vitamin C with Bioflavonoids: Vitamin C is probably best known as being supportive for our immune systems which is true but the reason we consider this a foundational supplement is actually it’s support for our stress response system. Just 1 gram of vitamin C daily can significantly reduce cortisol secretion and blood pressure elevation during an acute stressor. We prefer to use vitamin C that contains bioflavonoids. Bioflavonoids are phytochemical found in most of the foods that are high in vitamin C and can actually enhance the action of the vitamin. 

Electrolytes: We talk about sweating a lot! Regular sweating is a major way that we detoxify our bodies. If regular sauna use is part of a therapeutic plan, we add electrolytes to replace what is lost with chronic sweating. This is particularly important for folks who find they commonly experience muscle twitching. Dr. Barrett utilizes electrolytes a few times per week and finds it improves her energy and hydration. 
​
Magnesium is a mineral that should be easy to find in foods. Whole grains, legumes, nuts and seeds are all good sources of magnesium. That said, the herbicides and pesticides regularly used in food production actually encapsulate magnesium and other minerals, preventing it from being taken up by the food crop. This means that even if you are eating plenty of these foods, you may still not be getting adequate magnesium.

Magnesium is used by the body to do a number of things: build strong bones, contract and relax muscles (including smooth muscles in the cardiovascular and digestive systems), balance blood sugar, hormones and mood-stabilizing neurotransmitters. There are many different forms in which you can find magnesium in supplements. Our favorite is magnesium glycinate, because it is easily absorbed, has a calming effect on the nervous system via the addition of the amino acid, glycine, and it's affordable. 

Omega-3 Fats: Omega-3 fats come in 3 different forms alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in plant sources, including flax and walnuts. EPA and DHA are found in animal sources, especially cold-water fatty fish, like salmon, sardines and herring. ALA is converted in the body to EPA and DHA, the bioactive forms of the fatty acids. This is not an efficient 1-for-1 conversion, so getting ample EPA and DHA in the diet or supplement plan is important. These fatty acids play key roles in skin, joint, cardiovascular, immune and mental health.

Probiotics: The impact of the microbiome on health is still being uncovered, but it is clear that the commensal bacteria and yeast that live in and on the human body interact intimately with multiple body systems. The largest colony of these microorganisms is in the large intestine and is constantly changing in response to the ecosystem of the organ. Probiotics play a supportive role in introducing and maintaining specific strains of lactobacillus, bifidobacteria and other microorganisms to that ecosystem. Which probiotic product is recommended may be specific to species and strains, and depend on the health effects your practitioner wants to obtain. 


To get your wellness foundation laid with some of Dr. Barrett and Jesse's favorite supplement recommendations, go here.


References: 
Vitamin C: Stress buster

This is a question I am finding more people asking at this unique and tender time in history. Individuals are instinctively feeling the need to know what intuition is so they can use it to help them make decisions in their life.

Can you remember a time when you just knew something to be true? Or you made a decision from a gut feeling? These experiences could be referred to as using your intuition. Sometimes intuition is referred to as our sixth sense or following our instinct or hunch.

Every human being has intuition. It is a natural and organic part of life and something all humans have. Our intuition can be thought of as our deeper knowing. Insight and information from our intuition comes to us through our physical body. The language of intuition is our feelings.  

Intuition can be defined as the ability to understand something immediately, without the need for conscious reasoning. It helps us to know something in life from an instinctive feeling rather than conscious reasoning. When we are in tune with our intuitive knowing, we can live from a more authentic place and step into our truth with more ease.

The key to working with and developing our intuition or deeper knowing is to become more aware. To live more in connection with our intuition, we have to sharpen our awareness so we can tune into subtle energies and vibrations that are giving information to us at each and every moment.

We don’t naturally and easily live from an intuitive place due to the influences of the Age of Reason. We have been taught to disregard and discount our intuitive and direct experiences. Every human being is intuitive, but not all people pay attention or listen to their intuition. Many people discount the subtle information they receive or experience in their life.

Quite literally, our intuition serves as our inner teacher and guide and is a moment-by-moment tracking of energy as our life unfolds. Listening to our intuition allows us to know what is most true for ourselves in each moment. Here are some guidelines that can help us live more in alignment with our deeper knowing and intuition:

• Be open to intuition
• Expect that our intuition knows more than we think
• Act on our inner voice and intuition
• Breathe and pay attention

Stillness, quietude and calm all foster a deeper relationship with our intuitive knowing. We need to put down our phones and computers and begin to tune into our body and heart if we hope to live in harmony with our intuitive guidance. Below are three key ingredients we need if we hope to develop a deeper relationship with our intuition: 

• Trust
• Quietude
• Move out of our head/mind and into our body

Connection is essential for the mental health and wellbeing of all humans. Intuition is one of the greatest connectors in our life and our world. Let us create things that connect us and no longer isolate us from others and the world that surrounds us. We can be more connected to others and the world around us simply by being open to our own intuition. 


References:
What Is Intuition? by Sonia Choquette
What Happens When You Unleash Your Intuition by Sonia Choquette
Definition of intuition 

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

We welcome Spring officially during the Equinox on March 21st, but you may have already started to notice subtle shifts in your body, mind and/or energy in the past weeks. As the weather warms and the snow melts around us, unique wellness challenges emerge. Here are some classic springtime symptoms that come with the longer days and green buds on the trees:

• Lower energy and a need for more rest and sleep
• Trouble focusing on a task
• More creativity
• Disruptions in digestion (bloating, change in bowel habits, etc.)
• More headaches and body aches
• Breakouts of eczema or acne 

LIVER and DETOX SUPPORT
Traditionally, springtime is a time to focus on "lightening up" from the heaviness of winter. A time to amp up detoxification efforts and support the body's natural process of transforming and letting go. We've written a few blogs about detoxification, including "Daily Habits that Promote Detoxification" by Jesse. 

Here are some nutrient and botanical powerhouses that we often include in a detox plan for our patients. One of our favorite "done for you" detox products, Core Restore, is also available for sale in our store. 

NAC
N-acetyl cystine is an amino acid that helps our bodies make glutathione. Glutathione is an antioxidant that helps our bodies combat damage from free radicals. Glutathione also supports our inherent detoxification system. Glutathione is difficult to absorb and our bodies easily make glutathione when provided with precursors such as NAC. 

Botanicals
Herbs that support a healthy detoxification system include artichoke, turmeric, and milk thistle. Artichoke may protect our liver cells, provide antioxidant benefit and improve bile production. There is no shortage of studies on turmeric and liver health. Turmeric may reduce liver injury, reduce liver fat content, and increase detoxification systems. Milk thistle acts as an antioxidant and may inhibit the binding of toxins to our liver cells. 

Broccoli sprouts
Brassicas, like cauliflower, cabbage and broccoli contain a compounds called sulfuraphane, a compound that encourages detoxification pathways for estrogen and estrogen-like compounds like BPA. Sulfuraphane also stimulates production of glutathione, the body's strongest antioxidant. Of all brassicas, this compound is found in highest concentration in broccoli sprouts. Work this spicy sprouts into salads, stir-fries and wraps for some liver-protecting benefits. 

Chlorella
Sea vegetables, like chlorella, contain polysaccharides that enhance excretion (elimination) of toxins. These - and other bright green plants - also contain a significant amount of chlorophyll, which have been traditionally used to cleanse and purify the blood. Chlorella can be found in powder form to be added to smoothies, or pills for more convenient dosing.

Eat the Rainbow
Polyphenols are potent and abundant antioxidants. They come in all colors of the rainbow, so a fun and beautiful way to get these powerful nutrients into your diet is to eat the rainbow in fruits, vegetables, whole grains, legumes, nuts and seeds every day. Antioxidants are used in the detoxification process in the liver, small intestine, kidneys, lungs and even your skin. 


ALLERGY RELIEF
Everyone knows springtime as the time we welcome back dust, pollen and other allergens. Foods and supplements can be really helpful in reducing symptoms of seasonal allergies without the yucky side effects of decongestants and antihistamines. 

Natural Antihistamines
Traditional antihistamine medications block the histamine receptor to improve symptoms. Botanical agents can improve allergy symptoms through a variety of mechanisms. Quercetin and nettle leaf help stabilize the membrane of mast cells, the cells that release histamine. This stabilization helps these cells keep the histamine inside which may reduce allergy symptoms. Vitamin C supports the activity of the DAO enzyme which breaks down histamine. 

Mucus Buster
As you read above NAC is a building block for glutathione. NAC also has the ability to reduce mucous secretions. NAC has been used for over 30 years by pulmonologists in treating disorders with increased mucous production such as cystic fibrosis.

Omega-3 Fats
Omega 3’s particularly EPA and DHA are anti-inflammatory and may reduce allergy symptoms by reducing airway inflammation.


For specific product recommendations from Dr. Barrett and Jesse, follow this link to our Spring Wellness Toolkit and/or schedule an appointment for a personalized wellness plan.



​References: 
Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits
Treatment of Non-alcoholic Fatty Liver Disease with Curcumin: A Randomized Placebo-controlled Trial. 
Milk thistle in liver diseases: past, present, future. 
Quercetin is more effective than cromolyn in blocking human mast cell cytokine release and inhibits contact dermatitis and photosensitivity in humans  
Nettle extract (Urtica dioica) affects key receptors and enzymes associated with allergic rhinitis 
N-Acetylcysteine mucolysis in the management of chronic obstructive pulmonary disease 
Role of omega-3 fatty acids and their metabolites in asthma and allergic diseases 

Authored by Lynn Salmon-Easter, Reiki Master

As a highly sensitive person (HSP), I experience the world deeply. I am attuned to subtle changes in my environment, other people’s moods and I sense and feel things intensely in the world. The constant barrage of input and information of the modern world can be overstimulating and exhausting for me.

The trait of high sensitivity is found only in 15-20% of the population. Highly sensitive people often feel misunderstood and as if they don’t quite ‘fit in.’ Although being highly sensitive is completely normal—meaning it is not a disorder or a disease—it can leave individuals feeling isolated and different from others. 

Are you wondering if you are a highly sensitive person? Take this free quiz developed by Julie Bjelland, Sensitivity Psychotherapist to find out if you have traits of being a highly sensitive person. This quiz confirmed for me that I am highly sensitive and I have never looked back. The more knowledge and information I have gained about what it means to be a highly sensitive person, the more balanced and enjoyable my life has become. 

Being highly sensitivity can be our superpower rather than our burden, but we have to discover how to get things turned around. Over the years (through trial and error), I have learned to include small increments of self-care into my daily routine to bring about more balance, calm and harmony to my nervous system, brain and life. When I stray too far from my commitment to self-care, I begin to spiral into a deep and dark place. 

Over the years (and with lots of missteps) I have learned that maintenance is far easier than catastrophe clean-up and recovery. Once I have already sunk into a deep and dark place mentally and emotionally, it takes me that much more time, effort, money and commitment to get back to balance once again. Insight has taught me to prioritize a few simple self-care practices, so I can avoid the collision with the dark hole of despair all together. 

Here are some self-care practices I have discovered to move me from daily stress, overwhelm and exhaustion into a life of appreciation, mental balance and emotional equilibrium:

Eat right
‘Hangry’ is a real thing! When my blood sugar is low I become anxious, bad-tempered and irritable as a result of being hungry.

Highly sensitive people are usually more sensitive to changes in their blood sugar levels. Eating small frequent meals throughout the day keeps blood sugar balanced so you can experience even moods. The equation is quite simple: balanced blood sugar equals balanced moods. Eat whole nutrient-dense foods 5-6 times a day to keep your blood sugar and moods balanced and on track. 

The formula of foods below meet the biochemical needs of my body each and every time I eat them in combination. It is a formula that works like magic for me to balance my blood sugar and regulate my moods:

• Animal protein 
• Vegetable or fruit (healthy carbohydrate)
• Healthy fat

If you are interested in learning more about how to keep your own blood sugar and moods balanced, you can enroll in this online class Good Foods Good Moods created by Nutritional Weight & Wellness.

Exercise
Moderate daily exercise has been one of the most profound commitments I have made to my self-care routine. Studies have shown people who exercise regularly have fewer symptoms of anxiety and depression. This is a result of an increase of serotonin levels—which helps your brain regulate mood, sleep and appetite. Exercise also increases levels of endorphins, which function as natural mood lifters.

I like to keep my exercise routine simple and low cost by choosing to walk or bike outdoors. Research has found exercising in nature has added benefits for our mental health. Even 20-30 minutes of exercise outdoors three times a week can elevate your mood.

Sleep 
Sleep is one of the most profound self-care practices I use to keep myself healthy and well as a highly sensitive person. If I do not prioritize my sleep, I pay a price physically, mentally and emotionally.  It is not just the amount of sleep that matters (7-9 hours is best for me), but getting into bed each night at a regular time. 

If you are looking for more information on how to get more sleep or you would like guidance on starting your own bedtime routine, please read Why Highly Sensitive People May Need More Sleep Than Others.

Meditation
Meditation is a bit of a buzzword these days, but for me it continues to be a nourishing tool to manage my moods and metabolize my emotions. Each day, I look forward to sinking into silence and listening deeply. 

According to leading expert, Elaine Aron, Ph.D. and author of the book The Highly Sensitive Person, highly sensitive people need meditation to reduce and recover from overstimulation. In her article Meditation For Highly Sensitive People, Aron addresses different types and styles of mediation if you are interested in exploring a practice for yourself.

Clean Up Clutter
By nature, I am not a person that puts things away where they belong. I am a ‘pile person’ but I have learned I need my home to be a sanctuary. As a result of this mismatch, I have often lived in my home with feelings of anxiety and overwhelm. The environment in my home serves as a reflection of my internal and emotional state. I feel the most calm and at peace when my living space is clutter free and spacious.

In order to conquer my clutter, I have learned to set a timer each evening for 10-15 minutes and then pick-up and put away as many items as possible during the allotted time. This practice has created a lasting change in the tidiness of my environment. I can finally return home from a day out in the world with a sigh of relief and a sense of relaxation. 


Committing to Self-Care Practices Supports Balance + Wellbeing
The self-care practices I have mentioned above help me to foster a balanced life and support my wellbeing. When I follow these practices with regularity, I thrive! I encourage you to make a list of your own self-care practices and begin using them today. 

If you don’t know where to begin, start by finding one activity that will bring more calm, balance and joy to your life. Keep your activities simple and use short increments of time for best results. I usually walk for 15-20 minutes a day, engage in 15 minutes of meditation and at the end of the day, I set a timer for 10-15 minutes and pick up as much clutter as I can.

Any self-care routine is easiest to put into practice when it is in alignment with your current needs. Check in with yourself seasonally or quarterly, so you are sure your self-care practices are truly supporting your health and wellbeing. 



References 
1. What Is a Highly Sensitive Person? (A Relatable Guide)
2. These 3 Sets of Genes Make You a Highly Sensitive Person
3. Good Foods Good Moods online class by Nutritional Weight and Wellness
4. Exercise and mood
5. Sour mood getting you down? Get back to nature
6. Why Highly Sensitive People May Need More Sleep Than Others
7. Meditation for Highly Sensitive People
8. How to Create Your Own HSP Sanctuary
9. How Minimalism Changed My Life as a Highly Sensitive Person

Q: What made you choose to pursue your profession?
A: I chose to pursue physical therapy because I have always wanted to have an understanding of the human body - how it works, how it moves, and how we can make it be the best for us! I still remember my first anatomy and physiology class in high school and it piqued a curiosity in me that I don’t think will ever run out! I was drawn to physical therapy because of the amount of time you get to spend with each client; to really get to know them so that you can form a partnership to work toward reaching their goals. I love how physical therapy combines science and art to facilitate healing.

Q: What keeps you engaged as a physical therapist? 
A: I love teaching people how to improve their connection with their mind and body and it is exciting for me to see how much research is coming out backing the benefits of a mind-body approach. I think that physical therapists have a unique training in this realm and I am excited to see what is to come!  

Working with the human body draws out a creativity in me that I don’t find elsewhere. I love being able to combine the client’s story with what I see and feel to help solve the puzzle to unlocking movement patterns and helping the client feel better. 

Q: What kind of clients do you like working with most? 
A: I enjoy working with client’s who have complex conditions or have had difficulty finding solutions. I approach each client as a puzzle and love to think outside the box to provide customized care that meets the client where they are at. This has been my motivation for opening my own practice - so that I can truly provide an integrative approach to physical therapy that factors in all aspects of a person. I also enjoy working with client’s who have gone through a recent change with their body’s, whether it be postpartum or after a significant injury or illness because I love to help people shift their perspective and develop a new relationship with their body. 

Q: What conditions do you like to work with most?
A: I enjoy working with client’s who have been living with persistent pain or chronic illness, as well as more complex orthopedic injuries. I also have a great passion for treating pelvic health conditions as these can impact quality of life so much, but I see such great progress when people are able to get the care they need!

Q: What is your favorite breakfast?
A: Currently my favorite breakfast is a three ingredient pancake (well, four, if you include the extra chocolate chips I throw in ;) ). It’s made with banana, oatmeal, and egg/flax egg- simple and delicious!

Q: How do you spend your free time?
A: I love to spend my free time outside as much as possible, whether that’s going for a morning ski with friends, going on a camping trip, or hanging out at the lake. I love being outside in all of the seasons that Minnesota brings us! A long ski in the woods, followed by a hot sauna and then a warm bowl of soup and a nap by the fire is one of my favorite ways to spend a winter day. 

Q: How do you celebrate living in your body? 
A: I celebrate living in my body by being grateful for all it can do for me and truly enjoying everyday that I am able to do the things I love- like work as a PT and be outside! I grew up cross-country skiing, running, and playing soccer and love the feeling of pushing my body and mind through sports, but after years of dealing with my own chronic illness and injury, I have a new appreciation for our body’s innate ability to heal and never take for granted even the little things it does for me everyday!

Q: What do you look for in a health care practitioner?
A: I look for a health care practitioner that is willing to meet me where I am at in my current health journey and is open to providing individualized care, even if that requires being a bit more creative! I look for a health care practitioner that can use their expertise and experience to help guide me to a better understanding of myself and empower me to make those change

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