Authored by Dr. Brittany Stamer

Let’s discuss how hormonal contraception works to prevent pregnancy. Normally, the two dominant sex hormones that are produced during a menstrual cycle are estrogen and progesterone. They are mostly produced by the ovaries, but also in smaller amounts by the adrenal glands and adipose tissue. These hormones ebb and flow throughout a cycle in order to mature a follicle and eventually ovulate.
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Hormonal contraception such as birth control pills, hormonal IUDs (Mirena, Skyla, Kyleena, Liletta), implants, or the shot contain synthetic forms of progesterone and/or estrogen. Some types or brands of birth control will contain only synthetic progesterone while some will contain both synthetic progesterone and estrogen. Due to the route of administration and variations of hormones these types of hormonal contraception can each work a little differently, but the basics are similar. These synthetic versions of sex hormones do not act in the body the same way natural hormones do and because the body is receiving a synthetic form of these hormones it does not receive the signal to create it’s own estrogen and progesterone. Meaning hormonal contraception completely shuts down these entire hormonal pathways.

One of the most crucial ways hormonal contraception works is that it impedes ovulation from occurring. In a normal physiological state in relation to ovulation, the brain secretes hormones which then communicate to tell the ovaries to make estrogen and progesterone allowing people of reproductive age to ovulate and become pregnant if desired. When on birth control this entire communication between the brain and ovaries is non-existent. The body “thinks” it has natural estrogen and progesterone based on the synthetic hormones that are being consumed. This communication disruption does not allow ovulation to occur because the ovaries are now not receiving the signal to produce the hormones needed to develop and release a follicle. 

This lack of ovulation means that the bleed that occurs on oral birth control is not technically a menses. For a monthly bleed to be considered a menses there needs to be a flux of natural hormones and ovulation must have occurred. The bleed on oral birth control instead happens due to the withdrawal of synthetic hormones while taking the placebo/sugar pills. 

This lack of natural estrogen and progesterone also prevents pregnancy in many other ways besides inhibiting ovulation. 

Birth control also prevents pregnancy by making cervical fluid inhospitable to sperm. Cervical fluid is necessary to become pregnant. Fertile cervical fluid which looks watery or similar to egg-white occurs immediately before ovulation. It creates a safe haven for sperm to wait until ovulation occurs, creates a sperm ‘highway’ to help the sperm travel quicker and farther into the uterus, has nutrients to feed the sperm, protects and harbors them against the more acidic vaginal pH, and filters abnormal sperm out. Normally, estrogen would signal to the cervix to make this cervical fluid, but because hormonal contraception does not allow the natural influence of estrogen to occur cervical fluid becomes thicker and less functional therefore preventing pregnancy. 

While on birth control the endometrial/uterine lining of the uterus also becomes thinner. This is due to the minimal influence of natural estrogen and progesterone. As an analogy, estrogen will normally act as the bricks and progesterone acts as the mortar of the uterine lining thickening the lining throughout the course of the menstrual cycle. Without these natural influences the uterine lining is much thinner and this makes it very difficult for an embryo to implant and develop there. 

IUDs can prevent pregnancy in the previous ways mentioned, but in addition can create local inflammation in the uterus as well. This prevents pregnancy by making the uterus an inhospitable place for sperm and for fertilized eggs to implant. 

Hormonal contraception can also prevent pregnancy by lowering libido for some users, although this is not true for all. 

All of these reasons are why hormonal contraception is so effective! It works in multiple ways to prevent pregnancy. Most forms of hormonal contraception are above 99% effective with perfect use! 

Yet, for some this high level of effectiveness does not come without side effects. 

Hormonal contraception has been shown to decrease libido by lowering testosterone as previously mentioned. It also can decrease the size of the clitoris. It has been studied to decrease vitamins and minerals possibly contributing to mood changes. One study even revealed that 51% of women experienced a negative mood altering effect from hormonal contraception. It has been shown to cause a slight increase in breast, cervical, and liver cancer as well. The International Agency for Research on Caner (IARC) classifies combined oral contraceptives as a group one (I) carcinogen. It can also negatively affect gut health and thyroid function. While taking oral birth control a protein called sex hormone-binding globulin (SHBG) increases in the body. It is normally responsible for binding to sex hormones in the blood and renders sex hormones inactive while attached. If this SHBG is too high it can keep too large of an amount of sex hormones inactive which can cause significant hormonal dysfunction. SHBG can stay elevated for years after discontinuation.  

Also, another important side effect or result not often discussed is how hormonal contraception can be used as a ‘fix’ for issues like painful periods, endometriosis, fibroids, PCOS, or similar. But, often these conditions are not properly addressed and root causes are not treated before hormonal contraception is initiated. The first time some of these issues are addressed are when patients discontinue birth control and desire to become pregnant. I often see that because these hormonal imbalances had been masked for so long it can take a lot of time and effort to resolve, and this can be difficult when patients want to become pregnant right away. So, while hormonal birth control is a wonderful effective and widely accessible tool to help people plan their futures by preventing pregnancy, which is by far the biggest and best benefit, it absolutely does not cure hormonal issues. Hormonal contraception can actually hide hormonal issues, and the process that may be leading to these imbalances will likely go unaddressed for years until hormonal birth control is discontinued.
To learn more about what contraception choices are best for you and your life I recommend going to www.bedside.org/birth-control.com to explore hormonal and non-hormonal options. 

References 

1. “The Fifth Vital Sign” by Lisa Hendrickson-Jack
2. Bedsider.org 

Authored by Dr. Brittany Stamer

Ovulation is vital to the health of menstruating women. Ovulation is the only way women make a significant amount of progesterone. Progesterone is the hormone responsible for creating the relaxed feeling in the second half of the menstrual cycle, can promote better quality sleep, it can protect against certain cancers, and can reduce PMS or PMDD symptoms. It is also absolutely necessary to become pregnant and to maintain a pregnancy. 

But, it is not a given that every woman between the ages of menarche and menopause are ovulating. There are many reasons ovulation isn’t occurring and these reasons are worth discussing considering it is so important for overall health.  

A very normal reason ovulation may not be occurring is the time around menarche which the first menses. The average age of menarche is 11.9 years. What a time! I remember my mom brought me flowers and gave me a big hug, which basically led me to feel unbelievably mortified. In my older years I grew to appreciate my menses and my mom’s sweetness, but many women can relate to the initial shock I am sure! I digress. Menarche is a very normal time to not ovulate. You might have heard about young women having irregular cycles for a few cycles before them regulating. This could mean the body is not ovulating and is very common. When cycles start for the first time it can take the body some time to get into the rhythm of how the brain communicates with the ovaries. This should normalize within a few months, but if it doesn’t or any significant symptoms such as acne, cramps, mood issues, or otherwise come up it is a great idea to seek support from a holistic practitioner.

Another very normal reason ovulation does not take place is in perimenopause which means the time before menopause. The average age of menopause is 51 years old. As fertility normally decreases ovulation occurs less often as well. 

There are many other reasons that lead to lack of ovulation that should be addressed and treated. Some of the most common reasons are polycystic ovarian syndrome (PCOS), hypothalamic amenorrhea, thyroid disorders, primary ovarian insufficiency (POI), or hypothalamic or pituitary signaling issues. 

PCOS is one of the most common reasons for lack of ovulation, otherwise known as anovulation. There are many causes of PCOS but no matter the cause the underlying mechanism that leads to anovulation is the same. There are too high of androgens or male type hormones in the blood that interfere with the delicate hormone signaling between the brain and ovaries and ovulation cannot occur. Instead, multiple cysts develop on the ovaries revealing an attempt of the ovary to ovulate, but the inability to. PCOS has 4 main causes which include blood sugar dysregulation and insulin resistance, stress or adrenal PCOS as it is sometimes called, inflammatory PCOS which can occur from a host of issues including disrupted gut health or hidden infections, or post-birth control PCOS. 

Hypothalamic amenorrhea occurs when the body simply does not have enough energy to expend to ovulate. The communication from the brain to the ovaries is simply not occurring. This is due to overexercising, under-eating, or excessive stress. 

Thyroid disorders including both hypothyroidism and hyperthyroidism, can both lead to anovulation and can cause either shortened cycles or lengthened cycles respectively. 

Primary ovarian insufficiency (POI) occurs when a woman is headed towards menopause before 40 years old. This can occur due to genetics, radiation, endocrine issues, lack of blood supply to the ovaries, autoimmune conditions, infections, or environmental toxin exposures (heavy metals or mold). This can be slowed or reversed in some cases depending on the cause, if the assaulting factors are removed. 

Pituitary or hypothalamic signaling issues are another issue that can cause anovulation. The most common occurrence in this cause is actually when a woman is breastfeeding! Which is a very normal reason to not ovulate. To breastfeed, the pituitary releases a hormone called prolactin to stimulate the making of breast milk. When prolactin is high it suppresses the body’s ability to ovulate. This can also happen pathologically with something like a tumor in the pituitary which is called a prolactinoma. Prolactin is a common lab test completed when a woman, who is not breastfeeding, is not having a period. This is completed to ensure this more serious cause of anovulation is not part of the picture. 

Having what seems to be a normal and regular cycle does not mean that ovulation is occurring. Most of the time ovulation is occurring in these instances, but not always. There are multiple ways to evaluate if you are ovulating. Cycle charting by tracking cervical mucous and basal body temperature is my favorite way as it connects women to their bodies and allows them to be in tune with themselves. But, completing a blood draw for progesterone post-ovulation in the second half of your cycle can also confirm ovulation. Any value of progesterone above 5 ng/mL means ovulation occurred. 

As I have mentioned in my previous blog post “What is Ovulation Anyway?" a follicle undergoes its most robust development 120 days before being released. This means it can take a significant amount of time for hormones to change enough for ovulation to occur. When trying to correct some of the imbalances that lead to anovulation like PCOS or hypothalamic amenorrhea, patience can be difficult! Especially when it comes to possibly imbalanced hormones and the symptoms people can be experiencing, but these symptoms can improve, these conditions can be treated, and ovulation can happen. 

Even if ovulation is happening, having good egg quality is essential for becoming pregnant and maintaining a pregnancy. Good egg quality is a hard thing to measure unless the eggs are retrieved, as they are in in-vitro fertilization (IVF), and genetically analyzed. But, the level of progesterone in the body post-ovulation can give us a hint about egg quality. Usually higher progesterone means better egg quality. This can mean chances are higher for people to become pregnant.  

You can support ovulation and egg quality/adequate progesterone in many ways. Some of these recommendations can be different based upon what cause of lack of ovulation someone is prone to. But, some basic ways to support healthy ovulation include:

• Eat a well-balanced omnivore diet. I recommend a diet with at least some animal products as they are very nutrient dense, have a lot of protein, and fat. 
• Keep your blood sugar balanced. Eat protein and fat with every meal. 
• Don’t restrict calories. 
• Exercise regularly, but not too much. Overexercise is perceived as a stress on the body. I was a college athlete and had some friends lose their period temporarily from our exercise regimes. 
• Reduce stress. You can do this with anything you like including having fun with friends, laughing, doing a creative project you like, going to therapy, watching TV, reading, yoga, exercise, quitting something that isn’t serving you or your health, and many more things! 
• Sleep! I recommend at least 8 hours of sleep per night. 
• Reduce inflammation. This can mean SO many things. I recommend eating a healthful organic diet, exercising, laughing with loved ones, and reducing stress as the basics. Sometimes this is when testing can help identify the causes of inflammation as they can be hidden like with environmental toxins, heavy metals, mold, hidden infections, or gut health issues. 
• Avoid environmental toxins. Many of these environmental toxins act as synthetic hormones in the body. Avoiding most plastics in the house, getting rid of any products with fragrance, and using a water filter are all good places to start when trying to avoid these toxins. 

References 

1. “The Fifth Vital Sign” by Lisa Hendrickson-Jack 
2. "Trends and Patterns in Menarche in the United States: 1995 through 2013–2017” by National Health Statistics Reports. 
3. "Menopause" by the Mayo Clinic. 

Authored by ​Olivia Biesler, NBC-HWC

I sometimes ask my clients “what makes you happy?” Some people have an answer straight away: “my grandkids, painting, and traveling." Others take longer to answer or the list is quite short. Others, especially clients who struggle with depression, anxiety, and/or stress, seem taken aback by the question and can’t think of anything that currently brings them happiness. The answer is then usually phrased as “well, I used to do *insert activity here* but I haven’t in a long time." 

So what does help make you happy? If you google that phrase, you find a lot of lists that boil down to the same things: get outside, spend time with friends, meditate, volunteer, practice gratitude, exercise. And those are helpful. I wanted to create a different list, however, one that explains both the what and why of things we can do to cultivate happiness in our lives. 

But first, it’s important to clarify a few things about happiness. First, no one can be happy all the time. In fact, experiencing negative emotions or moods is key in being able to appreciate positive or neutral moods and emotions. Secondly, happiness is an individual feeling for people: what makes one person happy might not make another person happy. Thirdly and finally, you can decide whether cultivating happiness is important to you. It might not be and that’s ok. A wonderful article in the Guardian talks about why happiness is important (“Why Does Happiness Matter?”, 2014). In short, it says that happiness makes us healthier, more productive, nicer, and more altruistic, all of which have positive impacts on our community. 

So how can we cultivate happiness in our lives? The list below is a collection of ideas and practices I have pulled from articles, my own coaching, and my personal experiences. I hope they help spark some creative thinking in your own life!

1. Practice mindfulness. So often we only express appreciation for positive things when things are going badly. When I have a cold, for example, it makes me truly appreciate being able to breathe through my nose after my sinuses have cleared. Only after a week (or many weeks) of cloudy days does a day of sunshine make me realize how much I have missed seeing blue sky and felt the warmth of the sun through my office window. Remembering to be mindful of these wonderful things more often helps keep the happiness alive and fresh in my mind, which can help me sustain the feeling of happiness longer. 
2. Remember that happiness levels off. If something happens that brings us a burst of happiness, say a pay raise or a new house, we adjust to it fairly quickly. Mindfulness can help with this: it helps us appreciate the present and how we’ve arrived there. Expressing gratitude can help as well. Another thing that can help is to write down or journal how you feel during bursts of happiness so you can have a record to look back on and relive. I have a video of myself talking about an exciting moment in life and when I go back and watch it, I feel that same feeling again and again. 
3. Practice doing things that used to make you happy or might make you happy even if they don’t right now. Happiness is an emotional state. You can practice being happy just like any other skill. Things like positive affirmations, finding one positive for every negative, engaging in a hobby, talking to a friend, all can help you “learn” how to feel happy. With practice it becomes easier. How can you practice happiness in small ways during your day?
4. Switch the idea of “feeling happy” to “feeling valued”. This idea is encapsulated in the article “What It Means to Matter” by Dr. Isaac Prilleltensky. His idea is that when we both feel valued and add value to our community, we become happier and healthier. What does feeling valued look like for you?
5. Remember that circumstances matter. The old saying used to be “money can’t buy you happiness” and some older studies showed that after a certain amount of income, happiness plateaued. Newer studies, however, seem to contradict this. Having our basic needs met and being able to indulge in wonderful experiences does impact happiness. Circumstances aren’t everything though. As usual, it’s a balance of things: circumstances, personality, mindset, and practices. 
6. Happiness can be a mixture of emotions. For some it’s excitement, joy, and thrill, for others it’s contentment, fulfillment, and love. You can also experience different types of happiness: a burst of joy at unexpected news versus the prolonged contentment that things are going well for you. What does happiness feel like for you? Can you identify different types of happiness in your life? Do you tend to value some types of happiness over others? 
7. Identify things that bring you short-term happiness versus long-term happiness. These things look different: enjoying a latte vs putting money in your savings account. Hanging out with a friend vs exercising for your future health. Take stock of what your list looks like and how balanced it is. Pay attention to what percentages of each type support your mental and physical health. Do you need to do more short-term or long-term? What would it feel like?
8. Find activities, hobbies, and/or practices that get you into a “flow” state, also known as “being in the zone”. This article from Headspace articulates the benefits of flow well: “What is a flow state and what are its benefits?” Headspace defines flow as a “very active, moving meditation” and “it can leave us feeling ecstatic, motivated, and fulfilled”, all of which are emotions that are linked to happiness. 

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We all are living with new stressors and rapid changes. Some clients of mine express guilt at seeking happiness while so many others are struggling. When we talk about finding happiness or work on adding more of it to our lives there needs to be an acknowledgement that we have the opportunity and privilege to do so. There is also the acknowledgement that small moments of happiness, flow etc keep us motivated, fulfilled, and able to move forward. Acknowledging these things and finding balance can be difficult, but is ultimately immensely satisfying. I hope this article allows you to spend some time thinking about what brings you happiness as well as the benefits it can add to your wellbeing. 

Authored by Dr. Brittany Stamer

Menstruating gets a lot of attention from people with uteruses, but ovulation is really the main event of the menstrual cycle. 

Ovulation is when an egg is released from one of the ovaries. It will then travel down the fallopian tube and into the uterus. It will either be fertilized by sperm, implanted into the lining of the uterus, and a pregnancy is underway or the egg is not fertilized and in approximately 12-16 days the uterine lining will be released and a menses will occur. 

This description of ovulation may lead us to believe that ovulation is only crucial for pregnancy, but that is absolutely not true! 

Let’s discuss the menstrual cycle a bit more to help understand why ovulation is so important and what it means for your overall health. 

A normal menstrual cycle is considered to be between 21-35 days, but I would consider an optimal menstrual cycle to be between 26-33 days. The reason why I think a shorter window is optimal is because this likely means you have a more ideal balance of estrogen and progesterone in the body, which paves the way for fewer negative hormonal symptoms. The menstrual cycle is divided into two sections, a follicular phase where estrogen is dominant and a luteal phase where progesterone is dominant. The first 3-7 days of a normal menstrual cycle is when the uterine lining sheds.

Now, for a little more about how these hormones connect to ovulation:

During the menses and for approximately the first half of the menstrual cycle (note: it is normal for this “half” to vary from month-to-month or person-to-person) estrogen is increasing more and more each day. This increase helps an egg (aka a "follicle") in the ovary to develop. While an egg speeds its development quickly during the menstrual cycle it is released in, it actually takes about 4 months (or 120 days) for an egg to become fully mature.

Estrogen produced in the first half of the cycle can make you glow, feel energized, motivated, and want more social interaction. When estrogen reaches its peak and that egg is developed enough this is when the ovary gets a signal from the brain to release the egg...ovulation! Ovulation often occurs from every other ovary, though this is not universally true. One month you will ovulate from your right ovary and the next month from your left. Even though ovaries are about the size of almonds and an egg is about the size of a period at the end of a sentence, some women can actually still feel the sensation of ovulation, called Mittelschmerz. 

Ovulation immediately makes progesterone, which for the first half of the cycle was extremely low in the body. Progesterone is made by the corpus luteum,  the portion of the follicle (aka egg) that gets left behind after ovulation. This phase of the menstrual cycle (the luteal phase), when progesterone dominates can make people feel relaxed and improve sleep. Progesterone can also protect against certain cancers. Without ovulation occurring a woman’s body makes almost no progesterone. Meaning ovulation is absolutely essential for progesterone production. 

Ovulation is important because having that proper balance of estrogen and progesterone in the body is crucial for overall health. 

Some women might think if they have a normal menstrual cycle within that 21-35 day window that they are ovulating, but in fact many women that have a normal menstrual cycle are actually not ovulating. You can imagine knowing this information is very important if you plan to become pregnant. But, ovulation is also so important for many other reasons that have nothing to do with pregnancy. Ovulation is a sign of good health. A sign that your hormones are in balance. This balance of hormones can help support a healthy mood, decrease or resolve acne, resolve a painful menses, stop heavy menstrual bleeding, protect from some hormonal cancers, build stronger bones, protect thyroid function, and even help with your digestive health! These are just some of the areas where your hormones play a role. So having balanced hormones - and specifically ovulating - can improve many facets of health. 

Even if you don’t plan to become pregnant now or even ever, ensuring you are ovulating is essential to protect your health. Most hormonal birth controls, with the exception of a hormonal IUD on occasion, halt any of this crucial hormonal fluctuation including ovulation. 

For my menstruating patients, I recommend tracking menstrual cycles with a symptothermal Fertility Awareness Method. It can take some practice to learn, but the connectedness and body awareness you gain from it is well worth the few months of practice.

The menstrual cycle, including the knowledge of if you are ovulating, is a key indicator of your overall health. Some would even consider the menstrual cycle as the fifth vital sign, with pulse, respiration, temperature, and blood pressure. Meaning the health of the menstrual cycle, including the main event of ovulation, is just as important as healthy blood pressure.
 

References 

1. “The Fifth Vital Sign” by Lisa Hendrickson-Jack 
2. Female Reproductive System via The Cleveland Clinic 

Remember when the concept of hygge caught on in the US? In 2016 an article on hygge was published in the New York Times (“Move Over Marie Kondo: Make Way for the Hygge Hordes”) and many more came after it. Hygge is the concept of comfort or coziness that helps bring contentment and peace to your life/environment. It has an element of mindfulness to it: recognizing moments that are special and letting yourself relax and enjoy them. Hygge caught my attention then because I realized that those moments of mindfulness came when I allowed myself to look at winter (a prime time for hygge related coziness) as a time to prioritize rest and rejuvenation. 

We often think of summer vacation as the time to rest and relax, however, I can’t be alone in thinking that my summers are more packed and busy than my winters are. As an avid gardener, spring, summer, and fall are my busiest times. My schedule is filled with outdoor activities, nights out enjoying the warm weather, socializing, lake or cabin time, family get-togethers. Looking at my friends and family who have children, their summers are full of playdates, camps, trips, and finding ways to entertain their kids while they aren’t in school. There is something about the start of winter that allows me to breathe a sigh of contentment, knowing that I can hunker down for a season and turn my focus a bit more inward, or to projects I have not gotten to for many months. 

If we think about nature, winter is a time for hibernation, sleep, managing resources, and prioritizing basic needs like food and warmth. Plants die back and retreat underground. What would happen if we took that concept and translated it into our lives? What valuable lessons can we take from nature and use to bring contentment, stress-reduction, rest, and relaxation into our daily life and/or environment? 

Scaling Back
Taking our cue from plants and certain animals, we can see that scaling back is something that has many benefits. Many plants get rid of their above-ground parts, reducing themselves down to roots. Animals like bears, groundhogs, and fish either hibernate or slow their systems down. Winter can be a time of reducing things down to necessities and honing in on what’s important. 

How does that translate to humans? It can mean being more mindful of our energy output and input. This could mean saying “no” more, holding up our boundaries, taking a moment to ask our mind and body what it needs/wants before saying “yes” to something. It could be prioritizing time alone, relaxing activities like reading, and sleeping more or taking weekend naps. What would scaling back look like in your life? Some benefits you might see are less stress, more enjoyment of the present moment, more time for yourself, and feeling more rested and relaxed.

Getting Outside
Not all animals hibernate in the winter and not all plants die back. My bird feeders are full of chickadees, cardinals, and junkos and the squirrels are busy underneath them (and sometimes on them). Evergreen trees break up the gray and white vistas and remind us that spring will eventually come. Getting outside in the winter, if possible, is important. If you are able, simple winter walks are a wonderful way to get fresh air, move your body, and enjoy the unique beauty of the winter scenery. Even standing or sitting outside for five to ten minutes a day can have benefits. It can be a time to practice mindful breathing or mindful movement. It can be a time to practice gratitude for the warmth of the indoors, the coziness of our beds, and the sweetness of hot chocolate or tea. 
Getting outside can give our minds and bodies an important break from work or other activities and increase circulation, which can boost our mood, energy, and creativity, as well as provide health benefits for both mind and body. 

Coziness and Warmth
Prioritizing warmth and coziness during winter reminds me of squirrels curled up in leaf-lined tree hollows and little birds puffing up their feathers until their bodies are round. Prioritizing warmth and coziness for myself means intentionally creating a space of calm and softness in my house. This can include doing some cleaning, finding a blanket, some candles, and settling down with a craft. 
It also, however, means finding the time to use that space. The biggest barrier I see for clients and myself is not that we don’t have time. Rather, it’s convincing ourselves that spending time in that space is valuable and worthwhile. We can so often be sucked into the productivity mode that is the norm for Americans and see time for coziness and rest as being lazy or selfish. How can you prioritize rest this winter and take time to appreciate the benefits it provides? 

Internal Work
Perhaps because I end up doing so much outdoor work with gardening in the spring/summer/fall, I tend to take more time in the winter to do more internal work and self-care during the winter. If we look towards nature for inspiration we can see this too: it’s a time of turning inward and contemplation, a time to build up energy so when spring comes we have seeds to sow and ideas to plant. Winter can be a time to make plans for spring/summer, put in place habits of rest/relaxation before we get busy again, and enjoy creature comforts like hot soup, electric blankets, wool mittens, crunchy snow, fires, baths/saunas, cuddling with loved ones or pets, or whatever comes to mind when you think of cozy comfort. 

It can also be an amazing time to practice mindfulness along with those creature comforts. Practicing mindfulness while doing an activity you enjoy is a great way to train your brain in the habit of mindfulness and makes it easier for you to use mindfulness in situations that are perhaps less enjoyable, say in stressful situations or more emotional ones. 


What would prioritizing rest and relaxation over the winter look like in your life? What would be the benefits? Can you see yourself adding any of the above practices into your life? I encourage you to take 30 minutes one day and either write down or think about what you currently do to take advantage of the winter season and what you might want to add (or take away!). Remember, prioritizing rest and self-care is how we are able to refill our tank of energy so we can show up both for ourselves and the people and community around us.  

Authored by Olivia Biesler, NBC-HWC

It’s now 2022 (Happy New Year!) and, like many people, I’ve been thinking about goals and intentions I want to set for the new year. Things that come to mind personally are: exercising more, reducing screen time, developing a more consistent mindfulness practice, building my coaching practice. Things I’ve heard my clients say are: reduce stress, work less, move more, read more, all of which are valid and beautiful intentions to set going into a fresh year.

People like to start goals at the beginning of things: a new year, a new month, Mondays, your birthday etc. It gives you the feeling of a fresh start or a clean slate. People also experience an increase in motivation at these landmarks, which can increase the urge to start or restart a goal or intention. 

I’ve found that when my coaching clients want to start a new goal they fall into two categories: the schedulers and the adaptables. The schedulers pick the times, the days, the exact place they want to accomplish their goals, e.g. “I’m going to go to the gym Mon, Wed, Fri next week at 3pm and I’m putting it on my calendar.” The adaptables give themselves more room: “I plan to exercise 2-3 times this week, I have time either in the morning or in the evening so whichever one works better with my schedule I will do.”

The schedulers are using the SMART goal method: setting a goal that is Specific (go to the gym), Measurable (3x per week), Achievable (fits in their schedule, doesn’t involve a lot of change), Relevant (aligns with client’s values/goals), and Time-bound (has a start date). This way of starting a goal can be successful, especially for people who tend towards being scheduled in the first place. 

The adaptables are using aspects of the SMART goal method, but adding a few layers of flexibility to it. Instead of the specific action of going to the gym, they plan on “exercising”, which could mean many different things. They are giving themselves different options on time because they know they might feel more motivated at different times on different days, or last minute conflicts might pop up. They’re basically broadening the options out to cover for barriers that might come up. This way of starting a goal can also be successful! 

In the podcast Hidden Brain, host Shankar Vedantam interviewed researcher and writer Katy Milkman about her findings on goal setting and follow-through, how knowing our common pitfalls is important but not the sole solution, and  how making our goals malleable can help with our success rate. 

So what can you take away from this? Here are a six steps that can help you build a sustainable practice:

1.  Spend some time thinking about your goal and how it relates to your values and purpose. Are you wanting to start this because it’s truly important to you and based on intrinsic value? Or are you doing it because someone said you “should” be doing this? Goals that are based on your values and are intrinsically motivated are more likely to be successful. Goals not based on intrinsic motivation can still be successful, but they will probably require more support, reminders, and maintenance. 
   
   
2. Decide what approach is better for you: a true SMART goal or a more malleable approach. What fits better into your work/life schedule? What have you had success with in the past? 
   
   
3. Find a support person or two. This can look like someone who is doing the same new practice as you or simply someone you have talked to about starting a new practice and can check in with your progress. Think about what you need from them and let them know: encouragement, accountability, a listening ear, someone to ask questions, etc. 
   
   
4. Start small, much smaller than you think you need to. Do you want to exercise more? Start with a walk around the block a few days a week. Work out the kinks, see what feels good. Once you feel comfortable with that small step, add a little more time to it. Give yourself options and ask yourself what you need. In the book Atomic Habits by James Clear, he states “A habit must be established before it can be improved. If you can’t learn the basic skill of showing up, then you have little hope of mastering the finer details. Instead of trying to engineer a perfect habit from the start, do the easy thing on a more consistent basis. You have to standardize before you can optimize”.
   
   
5. Keep a journal or memo in your phone and jot down your experiences. Notice how you feel before and after your practice and make a note of it. This can be a good way to remind yourself that after your walk you feel more clear-headed or after meditating your anxiety has lessened. It can also help you to remember why this goal is important to you when you don’t feel like doing it. Bring a moment of mindfulness to your practice before and after and check in with your progress as your goal develops. 
   
   
6. Use that “fresh start” mentality to your advantage. If you skip a day, a week, or something stressful happens and you need to re-prioritize, remember that tomorrow is a new day and you can start anew. It’s natural that your new goal will have ups and downs. Just because you have a down day or week doesn’t mean you aren’t able to accomplish your goal. Scale the goal back down, focus on a fresh start tomorrow, and remind yourself why you want to do it. If you continue to struggle, return to step one and ask yourself some questions: what’s getting in your way? What’s not aligning with your values? Why might you be struggling? What other resources or support might you need?

Starting a new habit and working towards a goal takes time, energy, and patience. Hopefully the above steps can help you make a sustainable goal plan and work through the barriers that come up. If you want more support, I am holding a workshop to talk about New Year's Resolutions in February. The workshop will focus on your goals/habits for 2022 and how they are progressing, working on more support/resources, and making a plan to move forward. You can register here. I hope to see you there! 

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. ​