Authored by Amber Hanson, LN

Have you ever had that experience of pulling into your garage after work and realizing you have no idea how you got there?  It is kind of like your brain is on autopilot. This is an example of habit in action. When you do the same thing day after day your brain doesn’t need to think as much about doing, it just does. In the case of driving it is a little scary to check-out like that but for something like going on a run when you get up in the morning or taking a few deep breathes when you start to feel stressed out, habit is great.

Contrast that with motivation. Motivation can be powerful as well – it is the desire to do something. I like to think of it as the spark. The thing with motivation is that for most people it is fleeting. Take, for example, reading an article about someone completing their first half marathon. The article is inspiring, it makes you want to run a half marathon.  You decide tomorrow morning you will get up early and go for a run. Fast forward to the next morning when your alarm is going off an hour earlier than usual – are you still feeling motivated?  For some the answer is yes, they hop out of bed and go for a run. For many of us the answer is no, hitting the snooze button is much more appealing in the moment.

Back to the driving example, you didn’t always work at the same place or live in the same house, so your brain needed to learn the driving route before it could be habit. It is the consistent repeating of a behavior - over and over and over again - that turns it into habit. The good news? You can teach yourself new habits!  The not so good news, it is going to take some practice. But the reward is that new behaviors switch from fleeting motivation to autopilot habits.

The formation of a habit always starts with a cue (like leaving work), followed by a response (driving home), and a reward (seeing your family). Responding to a cue in the same way over and over creates a habit.  Do you remember when you first started at your new job location?  You had to think about which streets to take and when to turn, pay attention to the locations of traffic signals and signs, and think about not driving to your old job location. Maybe you even turned the radio off the first time you drove the route so your brain could concentrate with less distractions because it was working hard to figure out this new thing. That experience of first driving to a new job is an example of building or changing a habit.

To form a new healthy habit, you need to practice your response to a cue repeatedly until it becomes automatic. To break an unhealthy habit, you need to become aware of your cues so you can stop the automatic behavior that follows. To develop a habit like running in the morning the cue of the alarm clock needs to elicit the response of getting out of bed and changing into running clothes. You need to break the response of hitting the snooze button. The reward for running might be more energy and a sense of accomplishment. Hitting the snooze button on the other hand might feel good in the moment but the reward is short lived.

Thankfully a number of people have studied habit and habit changes and pulled together some tips to help the rest of us. A few of my favorite come from Gretchen Rubin’s book Better Than Before, a book full of tips on breaking and establishing habits. Here are a few strategies to try when changing a habit with examples.  

1. Monitoring. This might look like writing what you eat in a food diary or tracking the miles you run during your workout. Monitoring helps you pay attention to things you want to change, keeping it top of mind. A monitoring tool like a food diary can also help you discover cues to certain behaviors.
   
   
2. Accountability. This could be making a workout date with a friend or scheduling an appointment with a licensed nutritionist to improve your diet. Having an appointment makes it harder to make excuses not to do something.  And when working with a professional, if you are struggling with change, they can help you break the change down into more manageable pieces and help you work through what is blocking your progress.
   
   
3. Build a Foundation. This is the idea that if you have some basics in place it is easier to cultivate new healthy behaviors. To build a strong foundation, I often encourage clients to start a morning routine.  It can be as easy as making the bed every morning, drinking a glass of water before having coffee, or stretching for 5 minutes after getting out of bed. Consistently doing these smaller behaviors proves to yourself you can establish a habit. And doing them first thing in the morning gives that sense of accomplishment for the whole day which can lead to additional healthy choices throughout the day.
   
   

These are just a couple of many strategies that can be used to change the spark of motivation into a sustainable habit. Not every strategy works for every person so try out a few different options and see what works for you and, of course, if you need additional accountability and support schedule an appointment!

Q: How long have you been in your profession?
A: I have been practicing acupuncture and Traditional Chinese Medicine (TCM) since 2009. I studied at the American College of Traditional Chinese Medicine in San Francisco, and after many years working in very high volume community acupuncture settings, am excited to delve into deeper relationship with my clients in a one-on-one setting.

Q: What made you choose to pursue your profession?
A: I became an acupuncturist because I had some amazing experiences with TCM in my early 20s, which led me to have a deeper understanding of my physical and emotional self. I am drawn to helping people and once I experienced what herbs and acupuncture can do to maintain and promote wellness I really wanted to learn more to be able to share those tools with others.  

Q: What keeps you engaged in your profession?
A: I love the flexibility and adaptability of this medicine, that it really works by tapping into the innate intelligence of our bodies. I enjoy helping unravel and peel back some of the mysterious layers of symptoms to get back to a proper vantage point where we can see a path forward. I am able to witness time and again what this medicine can do to assist the body in healing, to ease the pain and stress of illness, to find balance and well being, and to bring hope and tools for improvement toward health and wellness.

Q: What kind of clients do you like working with most?
A: I love meeting and working with all kinds of people, especially if they are open to improving their health.  One of the great joys of my practice is getting to meet a wide variety of people.  I have had the privilege of working with and spending time in community with people of all ages from youth to elders, people of color, gender conforming and non conforming, cis- and transgender people, LGBTQIA community, first timers to acupuncture and seasoned long timers.

Q: What health patterns do you like to work with most?
A: I really love helping people maintain and enhance their health especially in the things that come up in our day to day lives - managing stress, anxiety, depression, insomnia, colds, flus, allergies, migraines, acute and chronic pain.  I am also happy to help mitigate side effects of medications that may be necessary, but are causing discomfort like chemo and HRT for example.  I really enjoy working with clients to boost their fertility including giving acupuncture support pre- and post-IVF.  I’m always up for a challenge of treating quirky medically inconclusive things that often bring people to finally try acupuncture after having tried other routes.  

Q: What are you currently working on in your professional life?
A: Professionally and personally I have been working on re-establishing a daily Qi gong practice as well as other forms of daily meditation. I have also been interested in and taking classes on Master Tung’s acupuncture, which is a classical acupuncture system that predates TCM, using it’s own distal and unique points for pain as well as internal medicine.  It was originally passed down exclusively within that family’s lineage until the 1960’s when Master Tung began accepting students.  It’s a different system of acupuncture than is taught in schools.

Q: How do you celebrate living in your body?
A: I love hiking in the woods, swimming in beautiful places, and chasing my toddler around.  He doubles as my personal trainer.  I am learning new favorite spots in MN to add to the strong collection of California and East Coast hikes and swimming holes. I’m always trying to improve on my love of the colder months by finding reasons to stay outside.

Authored by Dr.Sidney Pharis

What are tonsils, anyway?
Let’s begin with a short anatomy and physiology review of the tonsils, and for the sake of being inclusive, let’s discuss the adenoids as well. Tonsils and adenoids are a part of the immune system and the body’s first line of defense. Our tonsils are the two round lumps found in the back of the throat, and our adenoids are located higher up in the throat behind the nose and roof of the mouth. The role of these glands is to sample bacteria and viruses that enter through our mouth and nose and to provide a first line of defense against the external world.
 
Swollen and enlarged tonsils is a very normal symptom for children to experience from time to time, and typically indicates the immune system is on heightened awareness to protect and clear an infection in the upper respiratory tract. In normal functioning tonsils this enlargement and swelling is transient, with their size decreasing after the body clears the insult it has encountered. Unlike adults a child’s immune system is immature and constantly learning, making it normal for children to have more upper respiratory infections relative to adults. That said, chronically enlarged and habitually infected tonsils can be a sign of underlying dysfunction and can pose secondary health concerns for parents.
 
When are tonsils problematic?
Chronically enlarged and swollen tonsils can pose secondary health concerns and symptoms such as snoring, frequent waking at night, or difficulty swallowing. In extreme cases tonsils may be large enough to cause obstructive sleep apnea (OSA) when a child is lying down. If your child suffers from any of these symptoms it’s important to have a health care practitioner assess them in the case of more serious pathology.
 
Uncertain if your child might be suffering from enlarged tonsils? Here are some common symptoms to look for:

• Mouth breathing
• Noisy breathing
• Snoring or snorting at night
• Restlessness during sleep and/or pausing in breathing for a few seconds at night (possible sleep apnea)
• Difficulty eating or swallowing, and reduced appetite
• Chronic runny nose
• Recurrent ear infections
• Changes in the ability to talk, loss of voice

 
Conventional management of enlarged tonsils is limited, with typical recommendations residing at opposite end of the spectrum: watch-and-wait or surgical removal. Tonsillectomies (and tonsilloadenoidectomies, or T&A for short) are one of the most common surgeries performed on children1, however, the number performed has dropped significantly over the past few decades due to the possibility of acute complications from surgery. Approximately one in five children who undergo a tonsillectomy experience a complication such as difficulty breathing or prolonged bleeding1.
 
Additionally, studies have shown long-term health complications as an outcome from childhood removal of tonsils and adenoids. A study published in 2018 by the Journal of the American Medical Association looked at long-term implications of removing tonsils in childhood. More than one million individuals in Denmark who had tonsils and/or adenoids removed between 1979 and 1999 were followed up to age 30. Results revealed a 2- to 3-fold increase in diseases of the upper respiratory tract, a 17% increase in the risk of general infectious disease, and an overall increase in allergies2.
 
Taking this study into account, it seems reasonable to follow a watch-and-wait approach. But if you are a parent of a child who suffers from any of the previously mentioned secondary concerns you know firsthand how hard it is to sit back and watch your child experience any level of discomfort. To all of you parents, you’ll be happy to know there is a lot you can do to help improve your child’s sympomts.
 
Naturopathic management of chronically enlarged tonsils
Every child has a unique set of circumstances contributing to their state of health including birth history, previous illnesses, diet, environmental exposures, sleep, hydration, genetics, and so much more. Each of these elements needs to be taken into consideration when searching for underlying causes of why a child has chronically enlarged and/or infected tonsils. However, one item we can safely assume these individuals have in common is inflammation. Put simply, inflammation is an immune response and the body’s attempt to protect itself. In the case of chronic inflammation, one or multiple persistent immune challenges may exist. Identifying and removing these insults often can provide significant resolution in symptoms.
 
Investigation of immune challenges includes looking at both dietary and environmental exposures. Common dietary culprits include dairy and refined sugars, but in some individuals the removal of only these two food sources may not be enough. Looking at an IgG/IgA food sensitivity panel is helpful in these cases as it can target specific foods contributing to an individual’s chronic immune response. Similarly, investigating and removing specific environmental insults such as mold, dust mites, and animal dander can provide significant improvement. Using a HEPA filter in the child’s bedroom and home can be useful to help remove these environmental irritants.
 
General immune and upper respiratory support through diet and supplements is also necessary. In addition to limiting inflammatory foods it’s important to consume a whole-foods diet rich in vitamins, minerals, antioxidants, protein, and healthy fats. Supplementation with items such as larch arabinogalactans, elderberry, vitamin C, zinc, probiotics, and various homeopathic remedies help support normal immune function and decrease inflammation.
 
** The above information is for informational and educational purposes only, and is not intended as a substitute for medical professional help, advice, diagnosis, or treatment. If you have concerns about your child’s health, please consult with your doctor for proper assessment and treatment.
 
RESOURCES:

1. C McCarthy. Harvard Health Publishing, Harvard Medical School. March 20, 2018.  Does your child need a tonsillectomy?
2. S. Byars, S Stearns, J Boomsma. Association of Long-Term Rick of Respiratory, Allergic, and Infectious Disease With Removal of Adenoids and Tonsils in Childhood. JAMA Otolaryngol Head Neck Surg. July 2018; 144(7):594-603.
3. American Academy of Otolaryngology; 2018. Tonsils and Adenoids, Patient Health Information; https://www.entnet.org/content/tonsils-and-adenoids.

Q: Q:What made you choose to pursue your profession?
A: My interest in nutrition first start out of pure self-interest, perhaps not the altruistic response you expect from a wellness provider. Since childhood I have struggled with weight, anxiety and digestive issues. I thought, I will learn all about nutrition to fix myself and then I can help others. My thinking as evolved since those early days - it is less about fixing and more about tuning in. Each so-called problem is your body communicating the state of the union. With nutrition, I have found peace with my body and food, improved digestion and reduced anxiety.
 
Q:What gets you out of bed in the morning?
A: Food. My early career was spent as a chef and food product and recipe developer.  Food has always been an outlet for creativity for me. I love the act of planning meals, grocery shopping, cooking, and sharing the results.
 
Q: What kind of clients do you like working with most?
 A: Each client is an individual – something I truly value.  I believe eating whole, real foods is key but what that looks like - on the plate and when/how it is consumed – is unique to what each client needs to live their best life. I like to work with clients who are open minded, willing to consider new ideas and experiment (with research-based guidance!) to find that balance of food and lifestyle that makes them feel their best.
 
Q: What conditions/health patterns do you like to work with most?
A: A major reduction in anxiety was the first benefit I noticed when I changed my eating and, as a result, I enjoy working with clients struggling with things like anxiety and depression. It is amazing to see the transformation, like a light shining from within.We also suffer with some major body shaming and diet culture in our society. I help clients work through that noise and refocus on health to find peace in their body – no matter the size.
 
Q:What are you currently working on in your professional life?
A: Currently my focus is preparing for the Certified Nutrition Specialist exam. Though not required by the state of Minnesota it is an important national credential showing I am dedicated to the nutrition profession and that my practice is based on scientific research. 
 
Q: What is your favorite food?
 A:I love a good charcuterie board – meats, cheeses, pickled vegetables, mustards – all the things.
 
Q: How do you spend your free time?
A: A lot of my free time is spent in the kitchen, usually listening to podcasts. I like to knit, read - ideally with a kitty cat nearby, walk, and garden - with mixed success. And let’s be honest, I am as likely as the next person to get sucked into a great TV series – which can make a fine partner for knitting if you ask me.
 
Q: How do you celebrate living in your body?
A: A spin instructor of mine frequently states, usually during a particularly grueling hill series, the only thing worse than working out is not being able to. Because I can, I try to move my body in healthy ways each day. I also love to travel - experiencing new places, people, and, of course, food. Earlier this year I spent a few weeks traveling through the Nordic countries of Iceland, Sweden, and Denmark. SE Asia is topping the list for the next big trip.  

Authored by Erica Wallace Moore

When was the last time you went to the ocean? I mean really visited it and immersed yourself in the salt water? How about on a perfect summer day? You first walk from the beach and the water flows over your feet, and it feels like a warm bath?

On the day before I turned 40, I experienced a perfect day at the Atlantic ocean. It was sunny, the heat index was 90 degrees. The ocean was perfectly soothing. I giggled all day as wave after wave gained momentum and washed over me.

At one point in the afternoon I settled down to savor what was happening. I was in a state of least resistance. My husband asked me why when every wave came rolling in did I turn around. I told him it hurt my chest when the waves crashed. It felt so much better to let the wave cascade over my back and shoulders. I tried different tricks. I ran forward toward the beach with the waves carrying me. I hopped forward. I swam with the waves.

And I understood this vibrationally... I have no idea when or where any of those waves began. They could have started in the middle of the Atlantic or all the way on the coast of Africa. But I do know each wave began in the past and I was only feeling its momentum in the present. And I had a choice:

Face each wave head on and feel the pain as it slammed into my chest, or get ahead of the wave and let it roll through and over me. Once I knew which way I wanted to face waves, I understood I can experience that what ever comes my way in a state of meditative peace.

Waves will come into your life even on perfect days. And we can even sense them coming if we tune in and listen to the sound as it gains momentum.

All you have to remember is that waves begin in the past and you are experiencing the momentum in the present.

You can face the wave if you want to. Or you can find the place to be ahead of it when does come and just let it flow, let it roll, and let it wash over you.

When the wave comes and you allow it, it'll only guide you to a safe shore. Remain in the present moment while looking ahead to the shore.

Authored by Amy Daws, CMT

What is Chi Nei Tsang?
Chi Nei Tsang is a form of abdominal massage that is rooted in Taoism. It focuses on clearing energetic and physical blockages in the abdomen so that the Chi (energy) can flow smoothly. 

​Chi Nei Tsang treatments:

• Address the digestive, nervous, muscular, respiratory, and immune system
• Promote detoxification and stimulation of the internal organs
• Increase personal connection to body and breath
• Support emotional balancing

Who is a good candidate for Chi Nei Tsang?
Most people can benefit from Chi Nei Tsang, BUT it can be especially helpful for:

• Someone who is having digestive issues: constipation, bloating, diarrhea, acid reflux, diagnosed with SIBO
• Someone who is wanting to address scar tissue and tension from a surgical procedure in their abdomen
• Someone who reports a lot of stress and/or sleep difficulty
• Someone who is feeling emotionally stuck and/or working with a mental health professional to address depression, anxiety, excessive worrying, grief
• Someone who is experiencing chronic muscular pain/tension
• Someone who could use support in connecting with their body in a positive way

What is a Chi Nei Tsang session like?
Sessions start with a thorough intake focused on the client's goals for the session, their health history, energy levels, sleep/digestion patterns, physical activity, and where any pain in the body is felt.
The client will lay on the massage table face up and bring shirt up and shimmy pants down to pubic bone to expose abdomen. We will start with connecting to the breath and having the client sense areas of tension in the abdomen and whole body. I will use manual technique with oil and essential oils to increase circulation, break up areas of tension, stimulate organs, clear pathways of elimination, etc. We may also do specific breathwork or mediations based on the client's needs.

Between sessions:
I like to give homework! Homework depends on the client's goals for the sessions. I may have them do daily abdominal breathing, self massage, or meditation. I often also recommend an observational exercise related to their goals. 

Feel free to contact me with any questions you have about Chi Nei Tsang and how it could benefit you. 

Authored by Dr. Wilder

There is a lot of talk about high cholesterol being the ultimate risk factor for cardiovascular disease. While I think that having high amounts of cholesterol is not beneficial to your heart, I also want to talk about a different perspective.

What if it’s not the amount but the status of your cholesterol that is the most harmful?
 
An underutilized blood biomarker can potentially predict just how risky your cholesterol is and it’s called oxidized LDL. You may recognize LDL as the ‘bad cholesterol’ as its sent out by the liver to do all sorts of anti-inflammatory, hormone building tasks, while its counterpart HDL ‘good cholesterol’ is the scavenger that brings all those LDL’s home, removing them from the blood stream. Researchers are finding that LDL may not be inherently bad, meaning that if well taken care of, they can actually do their job correctly without contributing to heart disease. So how do you know if yours aren’t being well taken care of?
 
That's where OX-LDL comes in. When your LDL become oxidized (sort of like salmon becoming rancid and foul if you left it sitting on the counter all night) it makes your LDL become stickier and prone to plugging up your arteries. What types of things increase free radicals and cause your LDL to become oxidized?

1. Cigarette smoking
2. Consumption of sugars or having blood sugar dysfunction, like type 2 diabetes
3. Immune system activation (autoimmunity, chronic infections)
4. Inflammation (i.e. from chronic pain, gut dysbiosis, ‘leaky gut’ and autoimmunity, amongst others)
5. Stress (from cortisol excess)

 
You’re probably wondering how you would know if you have high levels of oxidized LDL. Well, some assumptions can be made based on how many diet and lifestyle risk factors you have that contribute to oxidation. However, the best way to know is to do blood testing. Once we have a numerical value on your OX-LDL, we can make a personalized plan just for you that takes into account all of your health history, family history, genetics, and lifestyle needs.
 
There are many ways that you can naturally deal with oxidative stress and you would guess, antioxidants are generally the treatment of choice. A few treatments that have been studied to decrease the number of OxLDL include vitamin C1, vitamin E2, and the Mediterranean Diet3! As a Naturopathic Doctor with a passion for heart health, I’ve found that it’s not always about just treating the oxidation status – a well designed treatment plan takes into account the whole person and helps you eliminate the cause of your free radicals. Whether that be help with smoking cessation, nutrition counseling, or correcting autoimmunity, you have to treat the whole person to achieve optimal heart health.
 
 
References

1. Pancorbo D, Vazquez C, Fletcher M. Vitamin C-lipid metabolites: uptake and retention and effect on plasma C-reactive protein and oxidized LDL levels in healthy volunteers. Medical Science Monitor: International Medical Journal Of Experimental And Clinical Research [serial online]. November 2008;14(11):CR547-CR551. Available from: MEDLINE Complete, Ipswich, MA.
2. Huang Z, Liang C, Han S, Wu Z. Vitamin E ameliorates ox-LDL-induced foam cells formation through modulating the activities of oxidative stress-induced NF-κB pathway. Molecular And Cellular Biochemistry [serial online]. April 2012;363(1-2):11-19. Available from: MEDLINE Complete, Ipswich, MA.
3. Fito M, Guxens M, Corella D, et al. Effect of a traditional Mediterranean diet on lipoprotein oxidation. Arch Intern Med. 2007;167:1195-1203.

Authored by Dr.Hulsing

Historically female fertility has received the spotlight (and blame) around baby-making and male fertility has been largely ignored by doctors and scientists alike. Only recently have researchers investigated how the health of the sperm influences conception, pregnancy outcomes, and the health of the baby. The omission of sperm health in studies and medicine has been a huge blunder considering that 50% of the genetic information is coming from the sperm. Focusing on this would likely prevent many couples from experiencing miscarriage and infertility—especially “unexplained infertility”— because many of these cases are likely caused by DNA damage or other sperm issues that are not measurable on a traditional semen analysis. Spending at least three months prior to conception focused on nutrition, healthy lifestyle choices, and a sperm-safe environment is an absolute must for every father-to-be and sperm donor.
 
Here are some steps for improving the health of sperm based on the latest research. This is not an exhaustive list but I included bullet points from a few of the most relevant fertility categories.
 
Diet & Nutrition

• A healthy anti-inflammatory diet is critical for sperm production. Deficiencies in vitamins, minerals and fatty acids have a detrimental impact on sperm health and deficiencies are very common in the United States. Aim for eating 3+ cups of vegetables and 2 servings of fruit per day. If you aren’t hitting this goal you may need additional nutrient supplementation. If you are on a more restricted diet including vegan, vegetarian, dairy-free, keto, paleo or autoimmune paleo you may need additional nutrient supplementation as well.
• Avoid sugary beverages like soda and sports drinks which decrease sperm motility.
• Avoid trans fats aka partially hydrogenated oil and polyunsaturated fats like soybean, corn, and sunflower oil. They have a negative impact on sperm and embryonic development.

 
Lifestyle

• If you smoke, quit. Smoking decreases male fertility, decreases IVF/ICSI success, and increases risk of complications if a pregnancy does occur. Some people may think smoking marijuana doesn’t count. Or maybe it doesn’t count if you eat it. No matter the delivery method, marijuana is not good for sperm either. Evidence shows it can lower motility and function of sperm. Quitting is hard so invest in a lot of support here. The effects of smoking do seem to be cumulative as well so if quitting isn’t an option cut back as much as possible.
• Exercise, but not too much. Studies show frequent intense exercise has a negative impact on sperm health as well as not moving enough.
• Heat can damage sperm and decrease sperm count so it’s important to avoid hot tubs, lots of biking, cell phones in the pocket, and computers in the lap.

 
Environment

• A focus on environmental factors is critical for improving sperm health and fertility. Eliminate all hormone-disrupting chemicals from your environment. These chemicals are found in plastics, cans lined with BPA, furniture covered in fire retardants, non-stick pans, lead paint and high VOC paint.
• Invest in a quality water filter to filter medications, heavy metals, and microbes from your water source.
• Invest in a quality HEPA air filter for your bedroom to improve the indoor air quality and reduce exposure to pollution.

 
Making lifestyle and dietary changes, taking targeted nutrients, and practicing self-care to boost fertility is not always easy. It can be so helpful to get support. If you are interested in learning more about how to boost fertility with an integrative approach, join me in the fall at my Fertility Class series designed for men and women wanting to conceive. We will cover these topics in a lot more detail with additional fertility optimizing discussions on diet and nutrition, hormone balancing, epigenetics, detoxification, environment factors, and treatment. It is never too soon to start planning!
 
P.S. If you were able to read this article without getting the Footloose soundtrack in your head for a week—nice work! I cannot say the same. “Let’s Hear it for the Boy[s] . . . “
 
Resources
Hum Fertil (Camb). 2018 Jan 31:1-10. doi: 10.1080/14647273.2018.1432078. [Epub ahead of print]
The association between trans fatty acids, infertility and fetal life: a review. Çekici H1, Akdevelioğlu Y2.
Hum Reprod Update. 2017 Jul 1;23(4):371-389. doi: 10.1093/humupd/dmx006.
Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies. Salas-Huetos A1,2, Bulló M1,2, Salas-Salvadó J1,2.
Hum Reprod. 2014 Jul;29(7):1575-84. Epub 2014 May 8. Sugar-sweetened beverage intake in relation to semen quality and reproductive hormone levels in young men. Chiu YH, Afeiche MC, Gaskins AJ, Williams PL, Mendiola J, Jørgensen N, Swan SH, Chavarro JE.
Arch Gynecol Obstet. 2014 Oct;290(4):777-82. doi: 10.1007/s00404-014-3281-x. Epub 2014 May 20.
The impact of cigarette smoking and alcohol consumption on sperm parameters and sperm DNA fragmentation (SDF) measured by Halosperm(®). Anifandis G1, Bounartzi T, Messini CI, Dafopoulos K, Sotiriou S, Messinis IE.
Eur Urol. 2016 Oct;70(4):635-645. doi: 10.1016/j.eururo.2016.04.010. Epub 2016 Apr 21.Cigarette Smoking and Semen Quality: A New Meta-analysis Examining the Effect of the 2010 World Health Organization Laboratory Methods for the Examination of Human Semen. Sharma R1, Harlev A2, Agarwal A3, Esteves SC4.
Fertil Steril. 1994 Jan;61(1):35-43. Cigarette smoking and sperm density: a meta-analysis. Vine MF1, Margolin BH, Morrison HI, Hulka BS.
J Assist Reprod Genet. 2015 Nov;32(11):1575-88. doi: 10.1007/s10815-015-0553-8. Epub 2015 Aug 16.
Marijuana, phytocannabinoids, the endocannabinoid system, and male fertility. du Plessis SS1,2, Agarwal A3, Syriac A4.
Am J Epidemiol. 2015 Sep 15;182(6):473-81. doi: 10.1093/aje/kwv135. Epub 2015 Aug 16.
Association Between Use of Marijuana and Male Reproductive Hormones and Semen Quality: A Study Among 1,215 Healthy Young Men. Gundersen TD, Jørgensen N, Andersson AM, Bang AK, Nordkap L, Skakkebæk NE, Priskorn L, Juul A, Jensen TK.
Andrologia 50:1 2018 Feb Sperm DNA fragmentation as a result of ultra-endurance exercise training in male athletes.Vaamonde D Follow, Algar-Santacruz C Follow, Abbasi A Follow, García-Manso JM Follow
Arab J Urol. 2018 Feb 13;16(1):10-20. doi: 10.1016/j.aju.2017.12.004. eCollection 2018 Mar.
Lifestyle causes of male infertility. Durairajanayagam D1.
Toxicol Appl Pharmacol. 2015 May 1;284(3):339-44. doi: 10.1016/j.taap.2015.03.001. Epub 2015 Mar 12.
Environmental exposure to lead induces oxidative stress and modulates the function of the antioxidant defense system and the immune system in the semen of males with normal semen profile.
Kasperczyk A1, Dobrakowski M1, Czuba ZP2, Horak S3, Kasperczyk S4.
Nat Rev Urol. 2016 Oct;13(10):584-95. doi: 10.1038/nrurol.2016.157. Epub 2016 Aug 31.Epigenetics in male reproduction: effect of paternal diet on sperm quality and offspring health. Schagdarsurengin U, et al.
Toxicol Sci. 2018 Mar 1;162(1):241-250. doi: 10.1093/toxsci/kfx246. Paternal Exposure to Environmental Chemical Stress Affects Male Offspring's Hepatic Mitochondria. Godschalk R, et al. Toxicol Sci. 2018.
Hum Reprod. 2017 Nov 1;32(11):2159-2169. doi: 10.1093/humrep/dex283. Preconception urinary phthalate concentrations and sperm DNA methylation profiles among men undergoing IVF treatment: a cross-sectional study.
Wu H, et al.
Hum Reprod Update. 2018 May 1;24(3):320-389. doi: 10.1093/humupd/dmy005. The effect of paternal factors on perinatal and paediatric outcomes: a systematic review and meta-analysis. Oldereid NB1, Wennerholm UB2, Pinborg A3, Loft A4, Laivuori H5,6,7,8, Petzold M9, Romundstad LB10,11, Söderström-Anttila V12, Bergh C13.
Environ Pollut. 2018 Apr;235:806-813. doi: 10.1016/j.envpol.2018.01.021. Epub 2018 Feb 21.
Seasonal variation of semen parameters correlates with environmental temperature and air pollution: A big data analysis over 6 years. Santi D1, Magnani E2, Michelangeli M3, Grassi R3, Vecchi B3, Pedroni G4, Roli L5, De Santis MC5, Baraldi E5, Setti M6, Trenti T5, Simoni M2.
Postgrad Med. 2015 Apr; 127(3): 338–341. Published online 2015 Feb 19. doi:  10.1080/00325481.2015.1015928. The Effects of Cigarette Smoking on Male Fertility. Jason R. Kovac, MD, PhD, FRCSC,1 Abhinav Khanna, MD,2 and Larry I. Lipshultz, MD2

Authored by Erica Wallace Moore, Reiki Master

Authored by Dr. Wilder

Magnesium has been a favorite mineral in the Naturopathic community for quite some time now. It has been studied for numerous different reasons ranging from regulating bowel movements, treating insomnia, to lowering your blood pressure – all with powerful, positive results.
 
If you are looking for additional support to your high blood pressure medications, you can look to the research studies on magnesium to find some pretty neat outcomes.
 
Magnesium has been shown to act similar to a calcium channel blocker (aka Verapamil or Amlodipine if you’re checking your medicine cabinet now), as well as a potent smooth muscle relaxant that can allow your arteries to open up wider and allow more blood to flow through. With your arteries open wide, your heart doesn't have to pump as hard to get the blood out to your body! 
 
Some studies have shown magnesium can lower blood pressure as much as 5 points (mmHg) on the top number and 3 points (mmHg) on the bottom number1. Considering that a reduction in blood pressure by 5mmHg can reduce stroke deaths by 14% and heart disease deaths by 9%2, I would say magnesium could be a very safe and effective additive therapy to existing blood pressure lowering medication.
 
When taking a Naturopathic approach to lowering blood pressure, it’s not just substituting a pharmaceutical for a ‘natural’ version of the same pill. You have to treat the whole person, which means tackling the blood pressure from many different angles and ultimately reducing your need for the pharmaceutical.
 
When you’re my patient, here are some questions I’ll ask that give us a great place to start:

1. What dietary changes that can be made to lower your blood pressure?
   Eating a diet that is full of colorful vegetables, quality protein sources, and healthy fats help to decrease inflammation. By decreasing inflammation, you decrease the amount of plaque building up and ultimately reduce the pressure necessary to push past those plaques.
   
   
2. What lifestyle changes can be made to lower blood pressure?
   Did you know that high amounts of stress can cause you to pee out your extra storage of magnesium? By adding in stress reduction methods, and encouraging proper stress response through adrenal support, you can improve blood pressures and magnesium storage. Doing your best to incorporate daily movement is also highly beneficial in blood pressure reduction. This doesn't mean just high intensity exercise; taking a 30-minute walk per day can also provide valuable reduction in pressures!
   
   
3. What other personal health history is contributing to your high blood pressure?
   Conditions such as iron deficiency anemia and testosterone deficiency also contribute to high blood pressure. We will take a thorough look at everything from your gut function to your mental-emotional health to start targeting the individualized reasons your blood pressure is elevated.

 
If you’re on the market for a quality magnesium supplement that will help to increase your magnesium stores, and provide valuable heart benefit try magnesium taurate, malate, glycinate or a chelated form (bisglycinate chelate). These forms are well absorbed by the gut, and are highly absorbable by the tissues to increase your magnesium stores.r  
 
References:
1. Houston M. The Role of Magnesium in Hypertension and Cardiovascular Disease. Journal of Clinical Hypertension 2011; 13(11): 843-847.
2. Whelton PK, He J, Appel LJ, Cutler JA, Havas S, Kotchen TA, Roccella EJ, Stout R, Vallbona C, Winston MC, Karimbakas J. Primary pre- vention of hypertension: clinical and public health advisory from the National High Blood Pressure Education Program. JAMA 2002; 288:1882–1888.

Authored by Bri Dunbar, LAMFT

 
I often hear from my clients that they are struggling with an uncomfortable feeling, something like deep grief or immense anger. They describe experiences of suffering and often express a desire to “make it go away”. Their hope is that therapy will end their experience of the difficult feeling, that there will be easy shifts or magic pills that will allow them to opt out of feeling the feeling.
 
They have tried hiding from the feeling through ignoring it or avoiding it. They have tried running from the feeling through means of escapism or staying overly busy. They have tried fighting the feeling by pushing it out and forcing it away. But it comes back, or stubbornly, never really leaves. This feeling is here to stay and it needs to be felt.
 
In these circumstances, I encourage my clients to move INTO the feeling. To get curious about its nature, to be willing to consider its information and to give it time to do its necessary work.
 
There is a Rumi poem that I love to share with these clients in order to introduce an alternative perspective on uncomfortable and difficult feelings.
 
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.
Be grateful for whatever comes.
because each has been sent
as a guide from beyond.
 
So, what does it mean to sit with an uncomfortable feeling? To welcome it in?
 
If you have an established meditation practice or feel drawn to this method, try that. Sit still. Be quiet. Soften the mind. Notice what you carry.
 
But it also doesn’t need to be quite so formal. It would be worth trying a silent walk, a warm bath, or sitting alone in front of a view.
 
Wherever you settle, you could try the instructions below for sitting with the uncomfortable feelings that you carry. Not with an intention to “fix” them, or rid yourself of them, but instead, to learn from them and to allow yourself an opportunity to REALLY feel them.

• Find a space that feels safe and comforting.
• Notice the feeling (grief, frustration, jealousy...) that has proven uncomfortable to carry.
• See if you can find a location in the body where this feeling resides. Take your time. An internal scan from head to toe might help this process.
• Once you have identified a location where you hold this feeling, rest your palms there to draw awareness to this space and your attention to this feeling.
• Now, get curious. Does this feeling have a name? How about a color? Can you feel its texture? Is there any other sensory input you can take in? Is is hot? Is it sharp? Is it damp?
• Set aside judgment of how you want it to be or not be. Just notice it as it is.
• Now lean into it. Can you immerse yourself in it? Can you really free yourself to feel?
• When you’re ready, offer yourself comfort and compassion. Express a gratitude for this feeling and the work it is doing in you.
• Slowly and gently draw your awareness back to your surroundings. Take a few deep breaths. Transition back into your day.
• Circle back to this practice whenever you notice yourself avoiding feeling the feeling.

 
This is what it is to welcome a feeling and to treat it like an honored guest. And in doing so, you honor yourself, your whole self, and your experience of this situation.

Authored by Dr. Wilder

When it comes to searching for the root cause of or factors that contribute to heart disease, it’s imperative that you look outside of the heart.

If you’re one of the 14 million individuals living with Hashimoto’s thyroiditis1, the time is now to start thinking about how to prevent heart disease.

Hashimoto’s thyroiditis is an autoimmune condition where your own body's immune system cells attack your thyroid gland. Over time, the thyroid becomes damaged and its ability to release hormones decreases, giving you symptoms of under-active thyroid (hypothyroid). You receive a diagnosis of Hashimoto’s by measuring specific antibodies (anti-thyroid peroxidase antibody and anti-thyroglobulin antibody) in the blood, and if they come back elevated it's a good indication that you have autoimmunity to your thyroid gland.

Many research studies have shown that hypothyroidism leads to an increase in risk of heart disease5,7, but it’s now being researched how autoimmune thyroid conditions may also be a risk factor for atherosclerosis (build up of plaque on artery walls) and ischemic heart disease (heart not getting enough oxygen).
 
A clinical finding of Hashimoto’s thyroiditis that is not always talked about is the chronic low-grade inflammation that it causes3. The persistent antibodies that are being produced by your immune system orchestrate the recruitment of white blood cells to deal with the antibodies. These white blood cells release chemical messengers that trigger this chronic inflammation4,5.
 
The activation of these inflammatory messengers causes an increase in the amount of oxidative stress that is put on your body, which not only reduces your own body's antioxidant storage, but can lead to damage of your blood vessel lining2. When your blood vessel lining gets damaged, its cholesterol’s job to come in and patch that up causing what is widely known as plaque.
 
You can assess your levels of inflammation and risk of heart disease by having your doctor run a high-sensitivity CRP (hs-CRP) or serum homocysteine lab. An imaging test that can be helpful is a carotid intima media thickness test6. This non-invasive ultrasound could be helpful in determining your heart disease risk in subclinical hypothyroid or Hashimoto’s by seeing how much plaque is built up in your arteries.
 
So what are some things you can you do to reduce your risk of heart disease?

1. Incorporate an anti-inflammatory diet this is high in colorful vegetables, quality protein sources, and good fats. This can help to combat the inflammation that is being caused by the antibodies. It will not only help protect the blood vessel lining, but can protect the thyroid gland from further damage.
2. Balance your immune system.
3. Increase your antioxidant stores by eating dark berries, or supplementing with Hawthorne to quench the free radicals being caused by the antibodies.

 
 
References:

1. Hashimoto's Thyroiditis: Information for Patients page. The American Association of Clinical Endocrinologists (AACE) Web site. Available at: http://www.aace.com/pub/thyroidbrochures/pdfs/Hashimoto.pdf. 2005. Accessed April 27, 2010.
2. Taddei S, et al. Low-Grade Systemic Inflammation Causes Endothelial Dysfunction in Patients with Hashimoto’s Thyroiditis. J of Clin Endocrinology & Metabolism. 2006; 91(12):5076-5082.
3. Libby, Peter. Inflammatory Mechanisms: The Molecular Basis of Inflammation and Disease. Nutrition Reviews. 2007; 65(12):S140-146.
4. Nanda N, Bobby Z, Hamide A. Inflammation and oxidative stress in hypothyroids: additive effects on cardiovascular risk. Indian Journal Of Physiology And Pharmacology [serial online]. October 2011;55(4):351-356.
5. Isgüven P, et al. Effects of Thyroid autoimmunity on Early Atherosclerosis in Euthyroid girls with Hashimoto’s Thryroiditis. J Clin Res Pediatr Endocrinol 2016;8(2):150-156.
6. Lorenz MW, Markus HS, Bots ML, Rosvall M, Sitzer M. Prediction of clinical cardiovascular events with carotid intima-media thickness: a systematic review and meta- analysis. Circulation 2007;115:459-467.
7. http://www.ncbi.nlm.nih.gov/pubmed/15249698

 

Recently I received a bright and lovely bouquet of flowers which included 3 roses. Over the next week, two of the roses fully bloomed gifting their colors, floral scents, and beauty. Then slowly, they wilted and died after brightening my home and life. The third rose significantly outlived the two blooming roses, but it remained tightly closed hiding its inner beauty and gifts. Writing this now I question whether it was ever fully alive.

I took this as a sign. A grateful reminder...

Remaining closed, allowing limiting beliefs and fears to keep one small or hidden serves no one. In what ways am I being closed? In what ways am I playing small? In what ways am I allowing fear to stop me?

A reminder to choose to bloom fully, wide open, sharing my gifts like the two roses that brightened my life. Where am I being called to bloom more fully?

I choose to BLOOM. I choose to live, to love, to create, to shine.

It is fascinating to witness the act of blooming in whatever form it takes. Through my work as a Postural Alignment Specialist and Advanced Exercise Therapist, I often have the honor of witnessing people’s lives transform in different ways. I coach people to eliminate chronic pain through postural alignment, breath, and movement. As postures open up, muscles become more balanced, joints become more aligned and pain begins to dissipate. But it doesn’t stop with the musculoskeletal system or even the physical body. All of the human systems begin to function more efficiently and often people notice a shift mentally, emotionally, energetically / spiritually. Examples include, breathing easier, improved digestion and circulation; feeling more confident and happier, thinking more clearly, greater connection and increased awareness.

If you seek FREEDOM from pain and the fears and limitations that chronic pain creates and the way it effects your day-to-day life, then Postural Alignment is one effective way to promote healing and wellbeing so that you can THRIVE and BLOOM.

Wishing you love and the courage to live your life to the fullest! Go for it. You’ve got this. BLOOM!! 

Q: What made you decide to become a naturopathic doctor?
A: I’ve always wanted to be a doctor (besides the few months I wanted to be an Olympic gold medalist or the few years I wanted to be Elle Woods in Legally Blonde). I realized that my love for puzzles, science, and getting to know and interact with other humans would make me a really great doctor. I did hospital rotations while in undergrad and was not inspired to continue on that career path. Instead of entering that system and attempting to change it, I found a branch of medicine that combined all my love for modern technology and science with the expanded holistic tool box that can target specific biochemistry and make people better. I knew in that moment I was destined to be a Naturopathic Doctor.
 
I chose to go into Cardiology because of my curiosity and fascination with the heart’s physiology (I’m a details person, I couldn't resist!). I chose to stay in the specialty because I found there was a lot of fear-based decision making on the patient’s end to make quick decisions, especially when they are being told there are life-altering consequences on the line. During my internship, I found that if the doctor and the patient were all on the same page about risks, benefits, possibilities of adverse events, set specific guidelines and goals we could all work together to positively benefit their heart health. That's my practice philosophy – to have open lines of communication, collaborate with my patients, and have clear expectations and goals we are working towards. When we all do our part, your heart reaps the rewards.
 
Q: Tell us about a time you really connected with a patient and went above and beyond to meet their needs.
A: I’ll never forget a patient I followed in my internship, Q. He had been seeing my attending physician for quite some time with several heart issues (valve disease, arrhythmias, hypertension and eventually an enlarged heart) and we were working through all the holistic therapies in our tool box to get to the root cause, mitigate risks of adverse events, and ultimately heal his heart. He was getting better, so much better. His blood pressure came down, his arrhythmias were under better control, and his heart was healing.
 
There came a point in his treatment where we had to discuss risks and benefits of getting his valve replaced, and analyze the benefits his valve was getting with our current therapies. We ultimately decided that it would be the best decision to get the valve replaced and we (yes, we!) started interviewing surgeons. We advised him on his surgical options, and picked one we thought would be best for him and sought out to find a surgeon who could do it, and do it well. I followed that patient into the surgical room to observe and then post-surgery put him on a great healing protocol! He recovered quickly and was back to being the best version of Q possible!
 
Q: What is your favorite meal?
A: My favorite meal is chicken jambalaya, extra spicy. My grandma used to make that meal for me all the time as a child and when I came home from college, and it holds a lot of nostalgic memories for me. She spent her last Christmas eve teaching me how to make it the ‘right’ way, the way grandma always made it.
 
Q: How do you spend your free time?
A: I spend as much of my free time outdoors as I can! One of the biggest draws for me to move to Minnesota was the availability of year round outdoor activities! My husband, Sam, and I love to go skiing in the winter, and spend our summers hiking, camping, and hanging out at the lake. There’s just something about being in nature that reenergizes my spirit.

Authored by Vanashree Belgamwar, Ayurveda practitioner

Three main causes:

1) Misuse of intellect (prajnaparadha)

• Prajna means "wisdom" or "intelligence", and apradha means "offence." So the literal meaning of prajnaparadha is "an offence against wisdom."
• That is, doing things without discriminating as to whether it is favorable or harmful for the body or mind. These actions may be verbal, mental or physical.
• The actions generated by prajnaparadha aggravate the tridosa and stimulate the rajas and tamas gunas, allowing diseases to become established.
• Excessive/atiyoga forms of this include talking too much, or excessive thinking, reading, mental work or physical activity.
• A deficiency (hina- yoga) of these actions is not undertaking these activities sufficiently, like not speaking at all or very little, and not working or engaging in any intellectual or physical activity.
• Incorrect (mithya yoga) forms include gossip, lying, inciting violence and irrelevant, illogical or harsh speech. Actions that are motivated by greed, anger, material attachment, envy, ego, fear, grief or delusion also are mithya-yoga.
• The physical form of this includes the suppression of natural urges or performing unnatural activity such as smoking cigarettes, driving recklessly or participating in dangerous sports.

2) Misuse of senses (Asatmendriyartha samyoga)

• Astmaya means "improper," indriya means "sense organs," artha is "the objects of the senses" and samyoga means "to combine" or "to link."
• Asatmendriyartha samyoga refers to improper contact of the senses with their objects, and results in an over stimulation or deficiency of sensory activity.
• This harms the body- mind, which requires moderation and harmony internally and externally for healthy functioning.
  
  

3) Seasonal variations (parinama or kala)

• The external environment can trigger disease by unbalancing the body through unnatural or extreme variations in temperature, rainfall or wind.
• Excessive or atiyoga of parinama is extraordinary or unexpected climatic conditions, such as excessive heat in summer or cold in winter.
• Deficient/hina-yoga: seasonal conditions include very mild temperature variations are not experienced.
• Incorrect/mithya-yoga parinama occurs when conditions are opposite to the normal season, such as being cold in summer or warm in winter.
• Parinama or kala also refers more generally to the effects of time, and natural physical transformation that occur over time. For example, seasonal influences on the dosas, and the disorders associated with specific phases of life and aging are all in this category.

Authored by Dr. Q

Authored by Dr. Anna

Question: How many times have you played out some version of the cycle below?

This is so real. Right down to the Cheetos.

Many of us play out some version of this cycle most of our adult lives. And let’s face it: this approach has a short shelf life. We get the temporary and hopeful high of “I’m doing something about this!!” followed by the swift slap of disappointment when it turns out maybe it wasn’t realistic to think we could wake up to work out everyday at 5:45 AM when we haven’t A) worked out or B) gotten up before 8am in literally months.

Insert self-berating comments and disparagement here that inches us towards the “F it’s” where we abandon the initiative all together and submit to our Cheeto eating ways before cycling back to “the decision” to get it together...lather, rinse, repeat.

My job is to help people be realistic and successful in their change attempts and yet I find myself over and over again getting caught in the enticing quick fix fantasy of a self finally improved. And through trial, error, and repetition I’ve been able to recognize this delusion more quickly and steer myself towards an approach that actually helps me to make changes that stick. This is where I turn my head manually away from self-improvement that plays itself out in a ideal perfectionism land, toward self-acceptance and self-compassion in the face of the realities, messiness, and resistance encountered by all of us in the process of changing anything.

So what does this mean? It means taking your goal list and cutting it in half. It means being realistic in your expectations of what you can do. It means baby steps that, when made, you applaud with fervor. It means offering self-compassion and validation when you slip. It means holding ourselves in high regard even when we only make it to day 2 of Whole 30 (wow the examples just flow, not mine of course). It means surrendering - not to our bad habits but to our humanness and the fundamental truth that basically I’m good enough. Could I get a little better? Yes. Am I going to be a person who (insert complete opposite personality and traits here)? Likely not.

I use the “good coach” metaphor a lot with my clients. When I think of some of my best coaches I recall that they pushed me hard but within reason of what I was capable of based upon my current skill level at the time. I knew they believed in me and kept an eye on and belief in my full potential. Perhaps most importantly, their support and encouragement wouldn’t waiver when I messed up. We need this inside of us when we try to grow and change and yet many of us have a brutal internal critic that pounces on us the minute we even try, the minute we mess up, the minute we don’t sustain for as long as planned. It makes it super duper hard to take the risk to change when under such intense critical scrutiny.

But I don’t want to get complacent. I want to keep improving myself you say. You can. The fact of the matter is that a foundational bed of self-acceptance creates the conditions in which these changes, hopes and dreams are most likely to come to fruition and take. Furthermore, knowing that we have our own self support no matter what creates a safe emotional environment to risk in the first place.

6 Things You Can Do To Approach Change Differently:

1) Set Yourself Up To Win - Just like asking a 2nd grader to read high school material would be a set up for failure- asking ourselves to perform, complete, achieve, sustain something that is several steps ahead of where we are currently just sets us up for failure. For most of us, change happens one teeny tiny inconsequential step at a time directly in front of where we currently are.

2) Enter Radical Self Acceptance - The thing is. Sometimes it’s really hard to accept where we currently are. We don’t want to look at our budget or our weight or our job or our social life because it’s loaded with regret, or shame, or loss. Radical Acceptance is a concept that I come back to again and again as it does not mean we like something it just asked that we accept it radically (it has to be radical because it’s so challenging to do) so that we can move forward. Try something. Think about something you are really struggling with right now. Bring this to mind and place your open palms on your lap facing the sky. This gesture symbolizes that you are open to the reality of your present situation (you may still hate it so hard) but you can nonetheless be open..and see if your chest doesn’t open a little. If a bit of lightness enters. Now repeat this a million times as you stay with yourself each baby-step of the way.

3) Turn Your Actual Head - Okay maybe not actually. But imagine a forked road ahead of you. One is the typical path of self-improvement the other is self-acceptance. Actively choose to accept yourself while still holding your best interest and goals in mind. Keep re-directing yourself back to that path over and over and over again.

4) Be Realistic About the Change Process - On average people have a messy and repetitive route through the stages of change. It takes time and circling through. It’s not a light switch were we just decide and it happens. It’s a process- and not a linear one. That’s how it is for all of us. Oh, and the amount of time you think you should be able to accomplish or achieve x,y,z--double it--at minimum.

5) Expect Resistance - Resistance to change is natural, expect it, embrace it, work with it. Remember that cornstarchy gak we made in 3rd grade science? How when you applied force it was hard and unmoveable yet when you’d relax your hand it would melt through your fingers? Treat resistance like gak in your own change process. Loosen your grip and let it come and go. The harder you fight and force the more likely it will stay stubbornly unmoved.

6) Connection Helps - Whether you are trying to change a habit or heal a long-standing wound. Don’t go it alone. Gather your supports and accountability buddies to help you through whatever you are facing. This could be a best friend, a therapist, a journal, an on-line forum.

​Vanashree is an Ayurvedic practitioner and recent addition to our team.