Authored by Dr. Stamer

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

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

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

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

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

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

Now, go and enjoy some beauty rest! 



​
References: 

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

There are no shortage of ‘diets’ out there claiming to treat or improve autoimmune disease. You may have come across AIP (Autoimmune Paleo), low-nightshade, gluten-free, sugar-free, vegan, and the carnivore diet, just to name a few. In this two-part blog, I aim to provide research around nutrition and the immune system and put to rest the notion that you must follow a strict ‘diet’ if you have an autoimmune disease. Instead, we need to consume a variety of whole foods, especially plants, and limit non-food additives/preservatives that are commonly found in packaged foods. 

I am going to start by highlighting the importance of a few key nutrients that you may be low in if you are currently eating the SAD, or Standard American Diet. According to the most recent US Dietary Guidelines, there are 7 nutrients that most American’s aren’t getting enough of: calcium, potassium, fiber, magnesium, vitamin A, vitamin C and Vitamin E.(1) Several of these are critical for our immune system. Below, I outline a few reasons why each is important for immune function and include some food options to get more of each. 

Vitamin A: Vitamin A is critical for immune tolerance. Researchers from Emory University found that “Dendritic cells, the microbe-sensing alarms of the immune system, can send out a "red alert" to stimulate immunity, or a "calm down" message that tones down excessive immunity that might damage the host.  The "calm down" message makes use of vitamin A, providing an explanation for the link between vitamin A deficiency and autoimmune diseases.” (2)
Food sources: (3) liver, meat, dairy and fish contain preformed vitamin A. Sweet potato, pumpkin, spinach, carrots, cantaloupe and sweet peppers contain a precursor to vitamin A


Vitamin C: This might be the most ‘famous’ immune supportive nutrient. Vitamin C is a potent antioxidant and required for many reactions in our body. Vitamin C supports both the innate and adaptive immune system (4). When we don’t have adequate vitamin C in our tissues we can develop impaired immunity and higher levels of inflammation. 
Food sources: (5) raw sweet peppers, oranges, grapefruit, kiwi, broccoli, strawberries, and Brussels sprouts


Vitamin E: Vitamin E is well known for its antioxidant activity but lesser known for its role in the immune system. Vitamin E is highly concentrated inside of white blood cells and plays a role in stimulating our defense mechanisms. A literature review published in Reviews in Clinical Medicine found “A decrease in the serum levels of vitamin E in almost all autoimmune diseases. Furthermore, there is evidence regarding the possible therapeutic value of vitamin E in the management of autoimmune diseases.” (6) A clinical trial from 1978 found that providing vitamin E to patients with varying autoimmune skin conditions provided benefit.(7)
Food sources: (8) wheat germ, sunflower seeds, almonds, sunflower oil, safflower oil, hazelnuts, peanut butter


Fiber: I don’t have any interesting research studies to share on fiber and the immune system. I bring up this important nutrient because fiber is a major way that we feed our beneficial flora otherwise known as the microbiome. I explained the importance of our microbiome in my article Holistic Autoimmunity Series: Gut Health (link to GI and autoimmune article) so I will be brief. Our microbiome helps to train our immune system and likely play an integral role in autoimmune disease. So eat fiber to feed your microbiome friends!
Food sources: (9) beans, chia seeds, flaxseeds, barley, green peas, raspberries, pear

Omega-3’s: A nutrient that I believe is missing from this list is omega-3 fatty acids. The most important fatty acids for immune health are EPA and DHA which are found in certain fish. Omega-3’s reduces tumor necrosis factor-α and interleukin-6 production which are two inflammatory signals in the body (10). Omega-3’s are also important because autoimmune disease increases the risk of cardiovascular disease via increased inflammation and omega-3’s can help reduce that risk. “Many of the placebo-controlled trials of fish oil in chronic inflammatory diseases reveal significant benefit, including decreased disease activity and a lowered use of anti-inflammatory drugs.” (11). 
Food sources: There is an acronym that helps me remember these fish; SMASH (Salmon, Mackerel, Anchovies, Sardines, and Herring). It’s ideal to consume a fish high in omega-3’s twice per week. Food is best, but if you can’t get these in twice per week I recommend using a fish oil supplement.


Vitamin D: I would be remiss if I didn’t at least touch on vitamin D. We don’t get much from food BUT it’s name is vitamin D so I will include a brief note about it here. Vitamin D truly acts as more of a hormone in the body. We make vitamin D from cholesterol when our skin is exposed to sunlight. It’s challenging to make enough in Minnesota since we are so far from the equator where the sun’s rays are the most direct. A literature review conducted in 2016 found “an inverse association between vitamin D and the development of several autoimmune diseases, such as SLE, thyrotoxicosis, type 1 DM, MS, iridocyclitis, Crohn's disease, ulcerative colitis, psoriasis vulgaris, seropositive RA, polymyalgia rheumatica.” (12). What this means is that when your vitamin D levels are in an optimal range you are less likely to develop an autoimmune disease. I advocate for testing vitamin D levels in patients and typically aiming for a blood level around 60 ng/mL.
Food sources: We can get some vitamin D from mushrooms, pasture-raised egg yolks and liver, but this is usually not enough to meet biological needs. 




Resources:

• Missing Nutrients in Your Food
• Vitamin A Signals Offer Clues To Treating Autoimmunity
• Vitamin A Fact Sheet for Health Professionals
• Vitamin C and Immune Function
• Vitamin C Fact Sheet for Health Professionals
• Vitamin E and Autoimmune Diseases: A Narrative Review
• Is vitamin E involved in the autoimmune mechanism? 
• Vitamin E Fact Sheet for Health Professionals
• Mayo Clinic Healthy Lifestyle: Chart of high-fiber foods
• Inhibition of tumour necrosis factor-α and interleukin 6 production by mononuclear cells following dietary fish-oil supplementation in healthy men and response to antioxidant co-supplementation
• Omega-3 fatty acids in inflammation and autoimmune diseases
• Emerging role of vitamin D in autoimmune diseases: An update on evidence and therapeutic implications

Additional reference not specifically cited above: Diet, Gut Microbiota, and Vitamins D + A in Multiple Sclerosis

Authored by Jesse Haas, CNS, LN

​I sat down to write this article numerous times and was distracted time and again by other, smaller tasks...like playing Candy Crush. 

Addressing the concept of willpower head-on feels daunting, especially during a pandemic when my surge capacity is depleted. Every day, I'm questing for the well of willpower that got me through starting two businesses and finishing grad school - at the same time. I know I am capable of managing A LOT, and yet lately that capacity is sorely lacking! 

I know I am not alone. 

The Webster dictionary describes willpower as "control exerted to do something or restrain impulses." This definition provides the perspective that with practice, your willpower can be strong enough to get you anything you desire. Here are some ways we can flex that willpower muscle and attain our dreams: 

1. Take breaks: You've got to give your willpower breaks so it can recover, just like your muscles need to recover after a hard workout. If your goal is to cut back on sugar-sweetened foods, you can't expect yourself to be successful for very long if you're surrounded by candy. Give your willpower breaks by getting the candy out of eyesight. 
   
   
2. Give yourself something else to focus on: This is especially important if you're trying to take something away from your diet. It's so easy to fixate on the thing we removed from ourselves, so replace that thing with something else - ideally something you look forward to. When I'm coaching a client through removing a food or food group from their diet, I'll focus first on what we're adding in. (No sugar? Let's talk about all the other delicious foods you're going to work into your meal plan!)
   
   
3. Deconstruct the habit into tiny, manageable pieces: No habit is complete on its own. Instead, habits are comprised of many, smaller habits. Take that habit of not eating sugar-sweetened foods. That habit can be broken down into:
   1. Knowing what foods contains sugar and what does not (spoiler alert: most packaged and processed foods contain sugar).
   2. Considering alternatives to sugar-sweetened staples in your cooking.
   3. Trying out different no-sugar added beverages to find options you enjoy.
   4. Deciding how you will handle birthdays, holidays and other celebrations where there will be sweets.
   5. Getting comfortable requesting ingredients lists for foods, like sauces, at a restaurant that may contain sugar.
   6. Mapping out sugar-free foods that can be packed easily or be available when you're traveling.
   7. ...
   8. ...
   9. ...

             142. Not eating sugar.


Ok, so willpower is a muscle that can be strengthened with intention and dedication. Got it. (Step 1. Consider what I get from playing Candy Crush.) 

Now, here's a piece of the willpower concept that keeps tripping me up: why is it that sometimes willpower is strong and sometimes it is so weak, fickle, laughable?

Psychology researchers acknowledge this in their broader definition of willpower. In their expanded definition, they acknowledge that willpower is a limited resource capable of being depleted. We learned that flexing our willpower too much will deplete it - we need to be able to chill out sometimes. What else could deplete willpower?

Would the stress of living through a pandemic be enough to deplete willpower?

Would existing alongside a social reckoning be enough to deplete willpower?

Would the threat of economic collapse do the trick?

How about food insecurity?

Housing insecurity?

A demand for physically distancing that keeps you out of the arms of your loved ones? Celebrating life's important moments with a screen and many miles between you and your people? Confining your life to the walls of your home where you have to really work at it to escape yourself? 

And what about living through and alongside all of those things at once? Would that be enough to deplete willpower? 

I think yes. 

Here's my point: do the things and then let go of the times you don't do the things. Your willpower is probably not at it's strongest right now. But that doesn't mean you should put off working on yourself. Now is a great time to work on your health and wellbeing. Now is also a very challenging time to work on your health and wellbeing. Your progress will probably be slower. That's ok!

Remember that your health is made up of tiny choices you make all day, every day. Focusing on those small choices one at a time makes a difference, and adds up to big changes. 

Now might be a good time to ask for some help and get support. Engaging with someone outside of yourself will give you perspective so you can celebrate those small victories and recognize when your willpower is even the slightest bit stronger. 

It all counts. 




References:
How to boost your willpower by Denise Cummins, PhD
What you need to know about willpower: The psychological science of self-control 

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

The National Institutes of Health estimate that 5-8% of Americans have an autoimmune disorder. There are approximately 80 human diseases caused by an autoimmune response and that list keeps getting longer. Autoimmune disease occurs when our immune system attacks our own tissues by mistake. This attack can escalate and lead to tissue destruction such as the joint tissue destruction seen in Rheumatoid Arthritis (RA). 

Naturopathic Medicine takes a holistic or whole-person approach to treating and managing autoimmune disease. An important part of the holistic approach is to explore root causes or triggers of disease. We go searching for areas where the body is out of balance. In a series of articles I will cover different aspects of this search for root causes for autoimmune disease including environmental exposures, hormones, mind/body medicine, nutrition, and chronic infections. We are starting with a major area - gastrointestinal health. 

Gastrointestinal (GI) or ‘gut’ health is a foundation of Naturopathic treatments. You have probably heard the saying ‘health starts in the gut’. There is a lot of truth in that statement for several reasons; the GI tract is responsible for digestion and assimilation of nutrition, it’s where the majority of our immune system and microbiome reside, and it’s a major training ground for our immune system.  

Microbiome: We have trillions of microorganisms (bacteria, viri, parasites) living in our GI tract. This is called the microbiome or gut microbiota. Your microbiome starts to develop the moment you are born and complete colonization occurs within the first three years of life. Starting at birth, our microbiome helps train the developing immune system. The commensal (good) microbes can directly attack the disease causing microbes signaling to the human immune system when to launch an attack. This training also includes teaching the immune system to ignore harmless stimuli (such as pollen or even self tissue). Without this critical training we are more at risk for conditions such as autoimmune disease and allergies. 

When our microbiome is unstable or out of balance it is called ‘dysbiotic’. We are finding that a dysbiotic flora or dysbiosis is a factor in many conditions including autoimmune disease. Dysbiosis increases the production of inflammatory cytokines. 

Molecular mimicry: This is a critical piece to autoimmune disease. The basic concept is that your body mounts an immune response to something (pollen, food, virus, bacteria, etc.) and then those immune cells become confused and start attacking your tissues. Klebsiella in the GI has been associated with ankylosing spondylitis and ulcerative colitis; Yersinia in the GI has been associated with autoimmune thyroid conditions; Citrobater in the GI has been associated with rheumatoid arthritis to name a few. Association isn’t causation but it warrants investigation especially into the microbiome of patients with autoimmune disease.

Intestinal permeability: Intestinal permeability is often called “leaky gut”.  Our GI tract is technically outside of our body, you could eat a penny and it would pass right through your GI and out into the stool. Your body determines what is brought in through the GI tract into your bloodstream. When there is a breakdown in this process and larger particles are allowed into the blood we call that intestinal permeability. When larger strings of amino acids (pieces of food that aren’t entirely broken down) make it through, the body attacks these as foreign invaders (as it should!). This attack can go awry and lead to attack on your own bodily tissues. Intestinal permeability is caused by stress, poor diet, food additives, overuse of NSAIDS, alcohol and more. 

Assessing digestive health is often a first step working with autoimmune patients. Each approach is tailored to the patient. 

If you are struggling with an autoimmune disease I recommend working with a naturopathic doctor to help identify the root cause and support your body. 




Resources:

1. Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease.
2. The Gut Microbiota: Emerging Evidence in Autoimmune Diseases.
   
3. Autoimmunity and the gut.
4. Linking the Human Gut Microbiome to Inflammatory Cytokine Production Capacity.

Authored by Dr. Hamilton

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

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

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

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

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

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

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

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

Why does all of this matter?  

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

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

So, how can we apply all of this? 

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

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

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

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

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

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

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

Authored by Dr. Stamer

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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



​
References:

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

Authored by Dr. Barrett

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

I am fascinated by the connection between loneliness, social isolation, community and our health. I am not alone, there is an entire field called sociogenomics that is dedicated to examining how social factors affect the activity of our genome. Most of us know that we should ‘eat right,’ sleep well and exercise. The jury is still out on how to eat right, how much to sleep and exactly what kind of exercise is best BUT we at least have awareness around how these areas impact our health. Unfortunately loneliness is on a dramatic rise and the effects on our health are pervasive. 

You can feel terribly alone in a crowd and perfectly content being alone. Loneliness is a subjective emotional state; it is the perception of loneliness that matters. Humans have an instinctive need to belong, this need is as basic to human functioning and survival as the need to obtain food, water and shelter.  When this need is not satisfied it impacts not just our psychological health but also our physical health. 

The health risks associated with loneliness are comparable with well-established risk factors for disease such as physical inactivity and substance abuse. Loneliness increases mortality to the point that it is similar to smoking 15 cigarettes per day!  If that isn’t startling enough, the World Health Organization predicts that loneliness will reach epidemic proportions by 2030.

In 2018, CIGNA surveyed 20,000 US adults using UCLA’s loneliness scale and here is what they found:

1 in 2 reported sometimes or always feeling alone
1 in 4 rarely or never feel as though there are people who really understand them
2 in 5 sometimes or always feel that their relationships are not meaningful
1 in 5 rarely or never feel close to people
Generation Z (18-22) is the loneliest generation

What does this have to do with autoimmune disease? Loneliness actually changes how our immune system is working. Our cellular immunity is impaired, natural killer cells decline, and antibody titers rise. Loneliness triggers our fight/flight/freeze stress response. Humans have spent most of our existence as a species being supported and protected by each other. Loneliness signals to our body that we are in danger, which kicks up our levels of inflammation and changes our immune response. 

Inflammation impacts regions of the brain that process fear and anxiety, thereby changing people’s experience of the world. Loneliness may act as a regulatory loop. Lonely individuals have increased sensitivity and surveillance to social threats. They preferentially attend to negative social information while remembering more of the negative aspects of social events. This leads lonely individuals to behave in ways that confirm their negative expectations. These changes in behavior perpetuate loneliness. 

The real kicker for me is that folks who have or develop a chronic illness, such as an autoimmune disease, have a higher risk for becoming socially isolated. So not only does loneliness increase the risk of developing an autoimmune disease, having an autoimmune disease increases your risk of becoming lonely. Let’s attend to our social health. 

No one has the answers to this problem but what is clear is that loneliness is skyrocketing in developed nations. Moving out and living on your own is a right of passage. We walk around with airpods in our ears and our faces in our phones. These days it is very easy to feel alone in a crowd. 

I propose a simple shift in mindset. Instead of the mentality that meeting a friend for coffee is a ‘treat’ let’s put it on par with your morning exercise or your kale salad. I also just want to remind all of us (myself included) in this era of ‘instagram selves’ to not forget who we truly are, and show up with authenticity to our friendships. Nurture your relationships, spend time with the people you care about. Your health depends on it. 



References:

1. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316
2. https://www.npr.org/sections/health-shots/2015/11/29/457255876/loneliness-may-warp-our-genes-and-our-immune-systems
3. https://www.pnas.org/content/early/2015/11/18/1514249112
4. https://researchers.dellmed.utexas.edu/en/publications/loneliness-in-women-with-multiple-sclerosis

Authored by Vanashree Belgamwar, BAMS

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

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

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

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

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

Foods to Favor:

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

Foods to Avoid

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

Lifestyle Habits to Adopt

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

Authored by Jesse Haas, CNS, LN

Recently, I wrote an article about emotional eating. At the time, it felt important to recognize the mental, emotional and social challenges we were faced with as we collectively navigated life in a pandemic...challenges and stresses that often drive us to the kitchen looking for comfort or stimulation.

More than a month later, this conversation may be even more relevant as an uprising has sprung around us in Minneapolis since that last article. More challenges. More stress and uncertainty.

Here's a brief recap of what we know about emotional eating:

It works.

Our brains respond to foods we find pleasurable with a dose of dopamine (our "feel good" neurotransmitter). This brings us satisfaction, calm, comfort...really, dopamine is the balm to any negative feeling! So really - truly - emotional eating works. 

People are motivated to come see me by health challenges or goals they have. Emotional hardship definitely makes the list of things they want to work on. I work with folks who experience depression and anxiety, emotional states that are often triggered by moments of acute stress or struggle. And many of my clients effectively use emotional eating to soothe these negative feelings. 

While we see a chemical benefit to eating comforting food in response to a negative experience or emotion, ultimately we know that ice cream is not the solution to loneliness. Corn chips cannot entertain us out of our boredom. And no amount of peanut butter and jelly sandwiches will bring us back to our childhood where a caring adult was telling us everything was going to be ok.

Emotional eating also poses the threat of numbing us to our emotions or aiding us in dissociating from what we're experiencing. Eating instead of dealing with our feelings head on isn't going to solve the problem of that loneliness. Or the boredom. Or the insecurity and disappointment of being an adult and finding out that everything is not ok. 

Instead of eating when we feel these things, I propose experiencing them. For you in the back, yes I am suggesting that you experience the yuck. Keep in mind that you may need some support with this. Before making a choice to actively heal, get yourself a counselor or other mental wellness support to aid you through the hardship of feeling your feelings. 

When you're ready to proceed, give this a try: 

1. Make a list of all the ways you can soothe yourself that don't include food. How do you stimulate yourself when you're bored? What options do you have to socialize when you're lonely? How can you soothe yourself when you're disappointed? Here's my list:
   Bored = go for a walk, color, read fiction, exercise
   Lonely = video chat with a friend, make a date with my wife, start a Macro Polo convo
   Disappointed = write all about it in my journal
   
   
2. Make a meal plan. This doesn't have to be a "eat this" at "this time" kind of meal plan. It could be as simple as "I'm going to eat breakfast, lunch, an afternoon snack, and dinner." Plan out when you are eating...and by doing so you will also plan when you are not eating. 
   
   
3. When you find yourself browsing the kitchen for a nibble outside of that plan, PAUSE. Check in with yourself by asking, "Do I have physical needs for food or am do I want to feed something else in me?" If you are physically hungry, eat! If you are looking for food for a loneliness/boredom/disappointment bandaid, proceed to #4. 
   
   
4. Reference the list you made in step #1. Look for something that jumps out at you and says, "Oo, yes please!" And then, do that. Turn around, walk out of your kitchen and do that thing that actually addresses your emotional need and will help you heal. 
   
   
5. Whether you're successful with #4 or not, let it go. This is a mindfulness practice. My favorite part about mindfulness is the practice of "non-judgment." Mindfulness is not about being perfect or nailing it on the first try. It's called a "practice" for good reason! 

When we practice mindfulness we become better at being ourselves. We can be more honest and reflective, which means we are better partners, better parents and just all around have more ease and peace. We bring that ease and peace into the world we live in. 

This is what self-care looks like. It's not always sexy. Sometimes, it's really hard work. But it's hard work that pays off. It's hard work that brings healing. And who knows what beautiful things you'll create with your hands and your heart if you let yourself grieve and be angry and transform hurt into health. 

Authored by Dr. Barrett

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

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

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

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

So you develop a fever, now what? 

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

Ways to safely reduce a fever: 

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

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

​
References

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

Additional Reading on Fever

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

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

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

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

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

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

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


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

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

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

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

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

​
Resources for Ritual

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

Authored by Vanashree Belgamwar, BAMS

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

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

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

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


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

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

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

Authored by Dr. Jillian Skluzacek

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

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

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

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

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

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

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

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

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

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

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

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


References

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

Authored by Dr. Jones

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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


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

Authored by Jesse Haas, CNS, LN

​Eating has proven time and again to be an effective way to bring ourselves comfort in times of stress and grief. I don't know about you but stress and grief are two emotions ranking high on my emotional radar these days! Navigating the foreign landscape of living during a pandemic has turned the volume up on these human emotions, as well as worry, frustration, and boredom. 

Now, more than ever, we need effective coping skills. 

If emotional eating has become a regular way for you to cope, I invite you first to give yourself a break. Things are really hard right now. The future is uncertain. Caring for yourself, however you can, is a very important thing to do. 

Here's another reminder:  eating is not the ONLY way to give yourself comfort . 

Let's put a pin in that thought and dive into the science of emotional eating. I think understanding how your brain and body work helps to get some perspective and empower a different approach to self-care. 


The Science of Emotional Eating:
Food - and even the anticipation of eating it - triggers a release of dopamine from our brains. Dopamine is a powerful chemical signal (neurotransmitter) your brain produces that makes you feel good. A number of things trigger its release: falling in love, accomplishing a goal, eating sugar, gambling, smoking cigarettes, and taking cocaine or other drugs, among others. In bad times, dopamine is suppressed, making the desire for it even stronger and the effects of it more impactful.

For the record, I would consider living in a pandemic as being a "bad time," so this bit particularly applies to us right now. 

The effect of this "feel good" release in our brains is not equal from one experience to the next. If you ate the same amount of sugar one day after another, the amount of dopamine released would be less and less. This is how addictive behaviors develop: in search for more dopamine you need more sugar (or cigarettes, cocaine, etc.) every day to get the same hit of dopamine.

If you find yourself craving food and seeking out food for comfort, stimulation, or emotional release of another kind, take a deep breath. You're not doing anything wrong. You're actually satisfying a biochemical need. And it's ok to keep doing that. 

If you feel ready and able to change up that coping mechanism for another that will be equally effective, here are some strategies to prepare yourself to make that change:
 

1. Eat at regular intervals to balance your blood sugar and help thwart cravings. Start by eating breakfast within an hour of waking, then plan a meal or snack every 3-4 hours until dinnertime. Stop eating after dinner. 
   
   
2. Incorporate sources of protein and fat into your meals and snacks to further support this goal. Protein foods include eggs, meat, fish, and poultry; cheese and Greek yogurt, lentils, tofu and tempeh. Some good options for fats include avocados and guacamole, olives, nuts and seeds, nut and seed butters, coconut, and oils (coconut, olive, avocado, flax).
   
   
3. Serve yourself a meal or snack on a plate or bowl, instead of eating out of a bag/box/container. This will help you choose more diligently how much you are going to eat. It will also force you to consider whether you are hungry for more before automatically eating more.
   
   
4. Be present with your food; savor the experience of eating it. To do this, eat without distraction - no TV, Instagram or work. Mindful eating increases the connection between your stomach and your brain so you are better able to perceive feelings of hunger and satiety (fullness). Additionally, you will enjoy the food you eat with intention more than food you eat mindlessly, increasing your satisfaction with each bite. 
   
   
5. Make a list of other ways you can soothe yourself. Reference this list when you're inclined to eat outside of your planned meals and snacks. Some ideas include taking a walk, calling a friend, coloring, doing yoga, taking deep breaths or meditating, taking a bath, journaling, laughing, and having a private dance party.

If and when you find yourself emotional eating, despite your best efforts to do otherwise, here's my closing thought: 

Let it go. 

We are living in a very trying time. Be kind to yourself. Recognize that you are expressing self-love the best way you know how. Find soft edges where you can stretch and learn and grow, where you can try some of the strategies above. Know that you will succeed and you will fail. That's learning! Learn with kindness, compassion, and forgiveness for the perfectly imperfect human that you are. 



For more on dopamine and emotional eating:
​What is Dopamine?
Dopamine is ______? 
Emotional Eating: Experts Reveal The Triggers And How To Control Them

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

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

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

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

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

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

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

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

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

Authored by Dr. Jillian Skluzacek

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

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

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

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

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

​Authored by Dr. Barrett
​
No, this is not an article about hand-washing (I hope we are all up to speed on that subject by now). It’s been a difficult few weeks to say the least. Do you have the urge to lay on the couch and eat chips all day? I hear you. I have been there too. But now more than ever it’s important to put your health first. 

The majority of Americans will be infected with SARS-COV-2 (the virus that causes COVID-19) by the end of the year. I think a lot of Americans are asking themselves "what can I do to help and how do I stay healthy?" Dr. Tom Frieden, former director of the CDC, said we should “increase personal health resilience.”

This is music to my ears. 

As a naturopathic doctor I work to help my patients increase their health resilience: how quickly and easily your body can adapt to health stressors. A majority of Americans have at least once chronic health condition, showing low health resilience.
​

​People with chronic illnesses are most at risk of having complications from COVID-19. Dr. Frieden said “There has never been a better time to quit smoking, get your blood pressure under control, make sure that if you have diabetes it’s well controlled.” I couldn't agree more. I also have a few more items to add to his list.  

Adequate sleep
Adults need at least 7 hours of sleep per night. I also encourage patients to have a consistent sleep wake cycle with limited use of blue light emitting devices an hour before bed to optimize melatonin production. 

Maintain physical activity
Regular physical activity may be the best thing we can all do to stay healthy and increase our health resilience. Physical activity is a pillar of healthy living. What kind of exercise and how much will depend on many factors. Daily walking is an excellent idea for almost everyone. 

Proper hydration
Hydration keeps our skin and mucous membranes in tip top shape to do their jobs keeping viruses and bacteria at bay. If you do become ill hydration becomes even more important because viral symptoms such as fever and cough are dehydrating. 

Increase fruit and vegetable intake 
Ideally consume 5-7 servings of vegetables per day along with 2-3 servings of fruit. This takes work! Frozen vegetables can be just as nutritious as fresh. Even canned vegetables are better than no vegetables! 

Spend time outside
​I really can’t say enough good things about spending time in nature. Spending just 15 minutes outside can help raise your vitamin D levels. Nature also has an uncanny way of soothing us when we are stressed. I often encourage patients to get outside even if it’s just walking around the block. Please maintain at least 6 feet of distance between yourself and others even when you are outside. 

Our bodies are resilient and you have the power to improve your health. 

You are not in this alone. I am so happy to help you create a personalized plan to increase your health resilience.

Learn more about the Wellness Minneapolis team and how they can support you as well. 

To read the full article from Dr. Tom Frieden, follow this link.

Authored by Lynn Salmon-Easter

In the Northern hemisphere, the start of spring is marked by the spring equinox. March 21st is approximately the date the equinox takes place and signifies when our days and nights are equal in length.

While winter is a time to conserve energy, reduce our activity and look within, spring fosters awakening and blossoming. Our sleepy bodies are roused from dormant states of introspection from the winter with new and expectant visions of growth and rebirth in the spring. 

With the promise of renewal, warmth and longer days on the horizon, spring offers an opportunity to dust ourselves off and freshen up. It is a perfect time to cleanse our body and environment, support our souls and revisit our intentions. If we come into these activities of rejuvenation with wisdom and mindful compassion, they can serve as a nourishing practice.

PUTTING RENEWAL INTO PRACTICE

We can refresh our bodies in the spring by engaging in gentle detoxifying practices like: exercise, sweating on a regular basis, drinking plenty of filtered water and eating lots and lots of veggies!!

Decluttering the spaces we inhabit can assist us in clearing out our homes as well as our hearts and minds. I am a huge fan of incremental steps of tidying, so I won’t get too overwhelmed. If you don’t know where to begin, please read ‘Decluttering Tips: 3 Teeny-Tiny Steps to Help You Get Started’ by Courtney Carver here.

We can also renew our passion and purpose in life by ‘coming home’ to our heart and our soul. I believe the greatest work in our life is to develop our soul and listen to our heart. I have found everything—work, relationships, and finance—fall into line, if I stay true to my authentic self. One of our greatest accomplishments can be to develop our hearts and use this ‘knowing’ to elevate our life as well as the world. 

SPRING ENERGY—FOR BETTER OR WORSE

As wonderful and beautiful as spring is, there is often an energy of agitation and angst that surfaces in the earliest portions of this season. Spring is full of joy and promise, but also holds potential and pressures of renewed energy. Like the buds and blossoms pushing out into the world, we hold feelings of vitality, fresh hope and new beginnings.

This possibility and anticipation may create a visceral sense of pent-up energy, anger and agitation that is waiting to be released. It is normal to feel irritated, impatient or even angry as we usher in the new and enlivened energy of spring. We can rest assured, the angst and irritability we may experience, can find its resolution as the world comes into full bloom and settles into summer. 

While we wait for the world to renew, we do not need to sit back and suffer. We can call in calm for our bodies, seek out solace for our spirits and settle into the present beauty and awe of the unfurling all around.

REIKI CAN HELP REBALANCE

The gentle approach of Reiki is a perfect support during this time of change and renewal. As a hands-on energy healing technique, Reiki nurtures and restores us physically, emotionally, mentally and spiritually. Working on a nonverbal, subconscious and energetic level, Reiki allows us to let go of unwanted energies and negative ways that keep us stuck and confused in our lives. 

Fostering deep relaxation, Reiki promotes a sense of calm and balance for our body, mind and spirit. When our bodies deeply relax—they naturally heal and come back into harmony. A Reiki session can effectively assist us in resolving tension and imbalance created during this unsettled time of year. 



REFERENCES
Spring Equinox—Vernal Equinox
Spring Equinox 
Spring Cleanse With Reiki
Why Reiki Is The Perfect Holistic Treatment To Kick Start Your Positive Changes This Spring
Spring: The Season of Renewal: The Elements of Wood
The Spirit of Renewal: Spring and Traditional Chinese Medicine
What’s The Deal With “Detox”?

Compiled by #TeamWellness

In a time of so much uncertainty, we're all needing anchors to keep us grounded and calm. Here is a list of resources to help you relieve stress and worry during the COVID-19 pandemic.

LIVE MEDITATION OPPORTUNITIES

• Team Wellness is hosting a daily Community Meditation Break Monday through Friday via Zoom. Learn more here.

MUSIC/SOUND:

• Luther from Lazerbeak
• Brain Waves app
• Relaxing music
• NPR's Isle of Calm playlist on Spotify
• Anything from Brian Eno
• For a burst of joy: Stevie Wonder! 

PODCASTS

• Tara Brach
• Thich Nhat Hanh Dharma Talks
• Bliss & Grit

YOGA

• Yoga with Adrienne
• Do Yoga with Me
• Glo
• Yoga Anytime Online

HOME WORKOUTS

• Dumbbells
• Barre
• Alchemy365 Anywhere

MOVEMENT

• Embodied Resilience with Jane Clapp
• Movement and Creativity: Feldenkrais
• Shaking Qigong

MEDITATION

• ​10-Minute Guided Imagery
• Calm Breathe Bubble
• Headspace app
• Progressive Muscle Release

BREATHING EXERCISES

• Triangular Breathing
• 4x4x4 Breathing

HOME SELF-CARE

• Eating on a regular schedule
• Walking outside
• Epsom Salt baths
• Using essential oils: 
  • Calming: lavender, clary sage, jasmine
  • Uplifting: orange, grapefruit, bergamot
  • Energizing: peppermint, lime, eucalyptus, basil
• Worry Coping Cards - good for the whole family!
• Herbal tea: chamomile, lavender and lemon balm are especially nourishing for the nervous system

Please share other resources that are serving you in the comments below. Sending you love from our respective social distances!