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! 

Authored by Dr. Barrett

Magic Socks acts to reflexively increase circulation and decrease congestion in the upper respiratory passages, head, and throat. It has a sedating action and many patients report that they sleep better during the treatment. This treatment is also effective for pain relief and increases the healing response during acute infections. The wet sock treatment is best if repeated for three nights in a row, or as instructed by your provider.
 
Indications:

• Sore throat or any inflammation or infection of the throat
• Nasal congestion or sinus infections
• Upper respiratory infections, coughs or bronchitis
• Ear infections
• Neck pain
• Headaches or migraines

 
Supplies:

• 1 pair white cotton socks
• 1 pair thick wool socks
• Towel
• Warm bath or warm foot bath

 
Directions: This therapy should be timed for when you are about to go to bed or take a nap.

1. Warm your feet first. This is very important as the treatment will not be as effective and could be harmful if your feet are not warmed first. Warming can be accomplished by soaking your feet in warm water for at least 5-10 minutes or taking a warm bath.
2. Dry off feet (and body) with a dry towel.
3. Take a pair of cotton socks and soak them completely with cold water. Be sure to wring the socks out thoroughly so they do not drip.
4. Place cold wet socks on feet. Cover with thick wool socks. Go directly to bed and cover yourself warmly with blankets - avoid getting chilled.
5. Keep the socks on while you rest, for a minimum of 30 minutes. If you use the socks overnight you will find that the wet cotton socks will be dry in the morning.

Repeat this process for 3 treatments on consecutive days upon first signs of illness. Magic socks can also be worked into a regular self-care routine. 

This process may sound bizarre and uncomfortable upon reading these instructions. Don't knock (your socks off) before you try it! Share you experience in the comments below. 

Authored by Amy Daws, CMT, CSt

Springtime brings with it the energy for a fresh start, which means there is often a desire to clean out the clutter in our external and internal environments. This may include a deep clean of the basement, a desire to revamp your exercise routine, or refresh your eating habits with a diet cleanse. In the spirit of “spring cleaning” I would like to discuss how abdominal massage is a gentle and effective way to “clear the clutter” in and around your organs. This allows them to function more smoothly. Abdominal massage is like a tune-up for your organs and it feels good too!
 
How does it work? Abdominal massage can:
 
Increase circulation and move lymph
Bodywork in general increases circulation and lymph in the body, but abdominal massage focuses all that goodness in the abdomen. Lymph is the fluid responsible for moving metabolic waste. It can accumulate in the body for various reasons. Moving it specifically in the abdomen can be a great way to start the detoxification process in the body. Increasing circulation in the abdomen helps to  pump fresh, oxygen-rich blood to the area and can help with organ function and tissue health/repair.
 
Break up physical tension and restrictions
Abdominal massage addresses the connective tissue that surrounds and holds the organs in place. It works to break up adhesions and/or scar tissue that can result from surgeries in the abdomen, organ dysfunction, postural patterns, and much more. These restrictions over time can pull on the organ and restrict function as well as cause compensation patterns that reverberate out into the body creating pain and tension. In this way, loosening the tissue around the organs can affect tension and pain patterns in other areas of the body, as well as give the organs more freedom of movement to function efficiently.
 
Help get things moving (or not moving)
This is one of my favs. Abdominal massage is great for chronic constipation, as well as diarrhea and/or alternating diarrhea and constipation lovingly called constorea. This kind of treatment would focus on the small and large intestine to regulate peristalsis, the involuntary muscle contractions that moves food through the digestive process. Chronic constipation or diarrhea is often a result of peristalsis that is happening too quickly or not quickly enough. Abdominal massage stimulates this function and can help to retrain the body to do it on it’s own at a balanced rhythm.
Chronic constipation or diarrhea is also often linked to stress. Stress puts the body in “fight or flight” mode, which slows down normal body functions, allowing you  to react quickly to the stress. It’s possible to get stuck in a continuous state of “fight or flight” response when there is chronic stress, which in turn creates a continuous state of slowed digestion (along with other body functions). Abdominal massage (and bodywork in general) helps to shift us out of the “fight or flight” response and into “rest and digest” mode which allows us to digest our food more effectively.
 
Move stuck emotions
The abdomen can be a place where we hold deep emotional tension. All of the abdominal massage modalities that I practice understand that specific emotions are linked to each individual organ. An organ can be affected by an emotion and an emotion can be a symptom of an organ’s dysfunction. Working on the abdomen can be a great way to release any stress and emotional tension that is being held there. Breath also comes into play here. When under stress many people breathe more shallowly. I like to include breathwork into my sessions as a way to help client’s release and grow awareness for that area of the body.
 
Tonify sluggish organs
This is a little more woo, but basically what I’m trying to say is that spending time on a specific organ and holding the intention of healing for that space can do a lot to help promote healing, balance, and optimum function. The abdomen is an area of the body that for most of us is mysterious, overlooked and/or gets a bad wrap because it rarely is the shape that we want it to be. Sending some extra special attention to this area can be huge and have profound healing.
 
In addition to focusing on the organs and the connective tissue around them, there is also musculature in the abdomen that can affect organ function and is connected to hip and low back pain. So many reasons to include abdominal massage in your next bodywork session! 

Abdominal massage can be booked as a session on its own, or included in a full-body massage or shiatsu session. Just let me know what your goals are and we'll tailor our time together to your needs!

Authored by Dr. Brittany Stamer

Healing occurs on a physical, mental, emotional, and spiritual level. This healing is achieved through many modalities including nutrition, lifestyle, herbal medicine, counseling, and many more. One of my favorite ways to aid in healing is through energy medicine. This energy medicine can include reiki, qi gong, flower essences, and one of my all-time favorites: homeopathy.
 
Homeopathy is a practice that has been used for hundreds of years, and practiced across the world. There are even hospitals that solely focus on homeopathy, including some in Britain and India.
 
Many different types of practitioners prescribe homeopathy, but it can also be used by patients in their daily lives. This is one of my favorite things about homeopathy. That it is accessible to everyone. There are thousands of remedies though, so often it is advantageous to have a healthcare provider skilled in prescribing homeopathic remedies on your team.
 
Homeopathic remedies are made in a very specific and methodical way, eventually diluting a substance so much that it is beyond what can be physically measured. Most often they are made from plants, minerals, or animal substances. These substances are made into a tincture and one drop of that tincture is mixed with 99 drops of water creating 100 total drops. This new mixture is then succussed, meaning that it is tapped on the hand of the person preparing the remedy. This creates an energetic imprint of the substance onto the water, and some would even say an energetic imprint of the preparer onto the new mixture! Then 1 drop of that new mixture is mixed with 99 drops of water, and so on and so on. This preparation gives us different dilutions and therefore different strengths of the remedies. The more dilute a substance, the stronger the remedy. Usually lower dose remedies, such as 6C, 12C, or 30c you may see in the grocery store, are used more for physical issues. Stronger remedies such as 200C, 1M, or greater are used more often for mental, emotional, or spiritual healing.
 
The way homeopathy works is not quite known. There is only theory - as is the case with a lot in medicine! What we do know is that every substance in our world is made of atoms. These atoms are always moving, vibrating, creating a frequency. Each substance has a different frequency that can be measured. Our bodies also emit different frequencies depending on our state of being and health. Homeopathy’s goal is to cause an energetic shift in the body by gently altering the frequency, and with the hope of bringing you back to a state of health.
 
Personally, I have had a relationship with homeopathy ever since I learned about it. I use it for acute issues that come up in my life, including the common cold or stage fright, and also have used it for chronic conditions. I self-prescribed a remedy to aid in diminishing my monthly menstrual migraines and have never had one come up again! Of course, this was in conjunction with many other nutrition and lifestyle changes, but the remedy is what seemed to finally change that energetic pattern for me.
 
It does sound like magic, and maybe it is, but it is also a wonderful way to promote healing as part of a comprehensive treatment plan. It is holistic medicine at its finest, focusing on the entirety of a person in order to heal, and harnessing the body’s energy in order to set itself back onto a course of healing.

Q: ​How long have you been a naturopathic doctor?
A: I graduated from naturopathic medical school in 2016, and completed a year long residency in primary care and community health in Portland, Oregon. Following the completion of my residency, I moved to Southern California and worked as an IV doctor for 6 months. I then opened a private practice in Costa Mesa, CA in 2018 with a colleague. My husband and I moved back to the midwest (I am originally from Wisconsin) in November of 2019 :)

Q: What made you choose to pursue naturopathic medicine?
A: The main influence on my career decision was my undergraduate independent study with the University of Wisconsin Industrial Engineering department. At the time I was a pre-med biology major, and was ready to go to “conventional” medical school. The Industrial Engineering department recruited people who were pre-med, and we were given the task of watching hours of primary care visits and coding doctor-patient-computer interactions. While the research was tedious at times, it ended up being a valuable experience because I essentially had the opportunity to virtually shadow numerous area physicians for hours every week. One patient that stood out to me was a woman in her 50’s who was using a walker. I was already surprised by how restricted her mobility was for someone of her age, but what was even more shocking to me was that the number of prescription medications she was on was in the double digits. These were all powerful medications with serious side effects. Many of these medications were prescribed to combat the side effects of her other medications. She, like many other people in this country, was on a chain of one medication being used to mask the symptoms of another. After seeing this visit I quickly became disillusioned with conventional medicine. I realized that although it is really good at preventing people from dying, it is not good at making people well.

Some months after my independent study, my mother showed me an article in one of her nursing magazines that gave basic information on naturopathic medicine and NDs. With my previous experiences prominent in my thoughts, the article sparked my interest. After several months of reflection and research, I decided that pursuing this kind of work would be extremely valuable. I believe in a more holistic approach to medicine: treating patients instead of treating just diseases, and treating the root cause of an illness instead of only giving people Band-Aids.

Q: What kind of patients do you like working with most?
A: I love helping people who struggle with mental health conditions such as stress, anxiety and depression. While I was in medical school and during my residency, I completed rotations in naturopathic mental health in conjunction with Pacific University of Oregon’s Psychology and Comprehensive Health Clinic. I love that naturopathic medicine gives people options beyond pharmaceutical intervention for achieving their health goals. Even if patients are already on mental health medications (which are often necessary), naturopathic medicine gives me the tools to help people’s symptoms improve. Whether it is making sure that someone has the proper nutrients to form their neurotransmitters and make the most of their medications, or giving people herbal supplements to augment or even replace their existing medications, I have seen naturopathic medicine help get people’s mental health conditions into remission.

Q: How do you spend your free time?
A: I love spending time with my husband, friends and cat. I like hiking, backpacking, doing yoga, swimming, playing board games, working out at the gym, listening to podcasts and cooking/baking.

Q: What do you look for in a health care practitioner?
A: I like someone who is thorough and straightforward. I really like it when practitioners explain what they are doing as they perform tests and procedures, the reasoning behind why they are doing those tests, and the results and their interpretation of those results. A great health care practitioner, in my opinion, values and demonstrates transparency, expertise, and empathy.

Authored by Lynn Salmon-Easter, Reiki Master

Taking an Epsom salt bath is an ancient practice that can be carried into contemporary times. Epsom salt is a naturally occurring mineral that was discovered in the 17th century bubbling up from an underground spring. The mineral received its name from the town of Epsom in Surrey, England where it was first discovered. Although this mineral is called Epsom salt, it is not actually salt at all, but rather a pure mineral compound of magnesium, sulfate and oxygen. Studies have shown magnesium and sulfate are both easily absorbed through our skin—making the associated health benefits of Epsom salt accessible to all.

Epsom salt has numerous health benefits:

• Eases stress and relaxes the body
• Calms the nervous system
• Relieves pain and muscle tension
• Helps muscles and nerves function properly
• Eliminates toxins from the body

Magnesium plays a number of positive roles in the body such as reducing inflammation, helping to produce serotonin (a mood-elevating chemical) which creates a sense of relaxation and calm, reduces irritability by lowering the effects of adrenaline, improves sleep and concentration and helps muscles and nerves to function properly. 

Sulfates help to improve the absorption of nutrients, flush toxins and heavy metals from the cells, ease muscle pain and eliminate harmful substances from the body. 

When you add Epsom salt to your bathwater, your skin being a highly porous membrane, absorbs the minerals and starts a process in your body called reverse osmosis. This process in turn pulls salt from your body along with harmful toxins. 

Why take an Epsom salt bath?

As a highly sensitive person (HSP) I often absorb other people’s energy. This means I absorb the good and bad energy alike. I used to be a total dabbler when it came to Epsom salt baths. I had heard all about the benefits these baths hold, but I was not able to make them a regular part of my routine. It was not until I stepped into my role as a Reiki master practitioner that I committed whole-heartedly to an Epsom salt bath ritual with regularity.

I have found the combination of Epsom salt + baking soda (added to my bath) proves to be a powerful concoction which clears my life of unwanted and negative energies. Baking soda is the ‘secret ingredient’ that cleans out lingering and negative energies from our aura and softens and smoothes our skin to boot. 

My weekly Epsom salt bath ritual is simple and continues to demonstrate I am able to bring balance, harmony and clarity back into my life on a regular basis. I am now a firm believer in Epsom salt baths and I continue to recommend weekly baths to each and every client that comes through my Reiki room.

Recommendations for an Epsom salt bath:

1. First things first. Clean your tub! Nothing ruins a relaxing bath like floating lint or hair (yuck!!).
2. Fill the tub with water. The temperature of the water can range from warm to hot depending on what you desire
3. Add 2-3 cups of Epsom salt + 1 cup baking soda to the bathwater 
4. Give the water a swirl to mix in the Epsom salt and baking soda
5. Soak for a minimum of 20 minutes. Stay longer if desired.    

It is best to refrain from using soaps or shampoos while soaking in an Epsom salt bath. These products may inhibit the effectiveness of the Epsom salt and baking soda. I usually soak for 20-30 minutes and then wash my hair and body right before I drain the tub.

Uh-oh, I don’t have a bathtub!

If you don’t have a bathtub in your home, no worries. You can always create an Epsom salt foot bath and experience similar results. It would be ideal to soak your entire body in a bath, but a foot bath can be a great solution when a bathtub is not available.

Recommendations for an Epsom salt foot bath:

1. Obtain a small basin
2. Fill basin half full with warm or hot water depending on your desires
3. Add 1/2-1 cup Epsom salt + 1/4 cup baking soda to the water
4. Soak for a minimum of 15 minutes or longer if desired

Wellness for ALL

Epsom salt and baking soda are affordable and easily obtained at your local drugstore, grocery store or local health food store. When purchasing Epsom salt, be careful to read the package. Many brands have added fragrance which can irritate the skin or contaminate your bathwater with harmful chemicals.


References:
How to Take Epic Epsom Salt Baths
Epsom Salt Baths: An Old-School Way to Feel Better Fast?
Epsom Salt Uses & Benefits

Authored by Dr. Jillian

Authored by ​Lynn Salmon-Easter, Reiki Master

Is your energy and motivation lacking lately? With the winter solstice right around the corner some of us may be feeling a bit lackluster. The winter solstice marks the shortest day of the year bringing us the least amount of daylight and the longest night in the calendar year. December 21st or 22nd usually marks the winter solstice in the northern hemisphere.
 
With shortened days and the decrease in sunlight in fall and winter, we can begin to feel a downward spiral in our moods. You may find yourself feeling apathetic, lethargic or you may feel more down and less social overall. Although feeling more gloomy during the colder and darker days of winter is quite common—and is often referred to as the ‘winter blues’—usually these feelings do not inhibit us from enjoying our everyday life.
 
Winter Blues or Seasonal Affective Disorder?
 
If your winter blues begin affecting the day-to-day aspects of your life such as work, relationships or your overall enjoyment—you may be facing a more serious form of depression known as seasonal affective disorder (SAD). According to Mayo Clinic, SAD is a type of depression that relates to the change in seasons and is reoccurring each year for those affected. 
 
Typical signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty
• Having frequent thoughts of death or suicide
  
  

According to the World Health Organization, depression is the leading cause of ill health and disability worldwide. Depression is a mental disorder that affects more than 300 million people globally. Statistics show more women than men are generally affected by depression.
 
Whether you are contending with a mild case of the winter blues or the more intense seasonal affective disorder, symptoms often start out subtle at the beginning of the fall and become progressively more severe through the winter months with relief arriving along with the sunnier days of spring or summer.
 
Please know it is completely normal to have some days when you feel down or unmotivated, but if you begin to have loss of appetite, you are not able to get motivated to do activities that usually bring you joy and you are experiencing trouble with sleeping or oversleeping—it is advised you seek professional help. It is especially important to see a professional when your sleep and appetite patterns have shifted, you turn to alcohol for comfort and relaxation or you feel hopeless.
 
How can Reiki help bring relief to those suffering from the winter blues or depression?
 
For those of us feeling more gloomy than normal at this time of year, self-care and self-focus may help to bring our mental, physical and emotional selves back into alignment. A Reiki session can put us back in touch with ourselves and lead us back to relaxation and joy.
 
Here are several benefits of receiving a Reiki treatment:

• Helps to clear blocked energy in our body so our energy can flow freely again
• Replenishes and restores our vital life energy
• Rebalances and resets our nervous system
• Reduces anxiety and tension
• Assists in releasing old energy patterns and/or beliefs
• Helps us to feel lighter, more grounded and calmer
• Reconnects us with our heart and our true self or life purpose
• Promotes deep relaxation and healing

 
Although it is common that the winter blues and SAD usually melt away with the arrival of spring or summer, there is no need to suffer through the darkest days while waiting for the sunlight to reappear. Reiki is always right here, ever-present and willing to assist with relief, renewal and rejuvenation.
 
Learn more about what to expect from a Reiki session here. 
​
References:
How Reiki Can Help Reduce Stress & Anxiety
How Reiki Help You Beat The Winter Blues
Reiki For Depression
How Reiki Helps Depression
More Than Just the Winter Blues

Authored by Dr. Brittany Stamer

Hydrotherapy is the use of water as a healing modality. Water has been used for centuries and across many different cultures and continents - from Europe to China to Turkey - to enhance health and vitality.  In one way or another, it is still used today in almost every culture.
 
The ways water is and has been used is numerous. This is because water can provide a wide variety of health benefits. This can depend on if the water is being used internally or externally. The health benefits can also differ depending on the quality of the water, the pressure, the length of the treatment, the temperature, and the patterns in which it is applied.
 
Hydrotherapy can be a specific treatment performed by a healthcare practitioner or it can be used in our daily lives. It can be as simple as home remedies like hot and cold showers, ice packs for a sprained ankle, herbal compresses, Epsom salt baths, nasal irrigation, enemas, or Magic Socks while ill (see @wellnessmpls on Instagram for a demo of how to use this form of hydro at home). It can also be a treat like mineral baths or hot springs where the water contains certain minerals. It can be meditative like float tanks. Hydrotherapy can even range to include saunas, mud baths, and spa treatments. A more specific version of water therapy is one of my personal favorite treatments called Constitutional Hydrotherapy.
 
Constitutional hydrotherapy was developed by Dr. Otis G. Carroll in the Pacific Northwest in the early 1900s. This treatment combines water therapy with mild electrical stimulation to promote the overall health of patients. Even more specifically it is the practice of alternating hot and cold towels with the use of a sine wave.
 
Specifically, the hot and cold contrast works by dilating and constricting blood vessels, increasing blood flow and lymph flow throughout the body, especially to organs of elimination such as our skin, liver, kidneys, intestines and lungs. While the sine wave gently stimulates nerve input to these organs, as well as to nerves throughout the entire body, which helps to tonify and support appropriate input to and from the nervous system.
 
Although this treatment is gentle, it is can have profound effects. Constitutional hydrotherapy can be performed in-office by a health practitioner or can be done at home with simple modifications. The treatment in-office is often a more powerful treatment due to the addition of the sine wave and the ability to be treated by someone else other than yourself.  
 
Hydrotherapy can be used in acute health conditions for a few days in a row until the illness resolves. It can also be used to support people through their chronic health conditions. It can aid in digestive support, supporting healthy mood, improving immune function, relaxing muscles, and can aid in detoxification. The treatment works by stimulating the body’s own innate ability to heal.
 
The treatment is ideally performed in a relaxing environment allowing the patient to be in a parasympathetic state. This is our rest and relax state. In our busy culture, finding time to be in this restful state is very important for our health. This state of relaxation is promoted by the treatment itself, but can also be enhanced with diffused essential oils, calming music, and dim lights. The entire treatment takes around one hour. Vitals, including blood pressure, respiration rate, pulse rate, temperature, and blood oxygenation are taken before and after treatment to measure the body’s response to treatment.
 
Constitutional hydrotherapy is best used as a part of a comprehensive, individualized treatment plan.
 
Hydrotherapy, as a whole, is a great way to promote self-care while also incorporating one of the most important parts of nature into our daily lives!
 
 
References:
Boyle, Wade, and Andŕe Saine. Lectures in Naturopathic Hydrotherapy. Buckeye Naturopathic Press, 1988.
Thrash, Agatha M., and Calvin L. Thrash. Home Remedies: Hydrotherapy, Massage, Charcoal, and Other Simple Treatments. NewLifestyle Books.

Authored by Dr. Montgomery

Flu-season stressing you out? Make sure to include this key tool in your immune boosting arsenal!
 
The flu is here. If you haven’t already succumbed to it, you likely know someone who has. If you’re like me, you’re doing any and everything to prevent it.
 
Even when the flu vaccine is at optimal effectiveness, most healthcare providers agree that it’s the simple things that can keep your immune system strong - adequate sleep, eating a good diet that’s low in sugar, and washing hands.
 
In addition to these practices, I also recommend my patients get regular acupuncture during the flu season. Why? It’s simple.

• Acupuncture helps us adapt to stress. Why is this important? Studies show that chronic stress can lower immune function. While we can’t always avoid all stress, we can support our body’s ability to adapt to it. Acupuncture helps this by forcing us to take a time-out and get out of our heads, and into our bodies. Studies show acupuncture helps decreased cortisol levels in stressed humans. Most people find sessions relaxing and rejuvenating, which helps with point #2:
  
  
• Acupuncture boosts immune function. A growing amount of research is demonstrating how acupuncture can benefit the immune system, including raising Secretory IgA levels. This, in turn, offers us more protection against microbes that have an affinity for respiratory and digestive mucosa.
  
  
• Acupuncture helps us sleep. This is vital to healthy immune function and stress management. Better sleep means more robust immune function to prevent the flu, and quicker recovery if and when the flu strikes.

 
If you’ve already suffered through the flu this season, keep in mind the best way to support our health is to support it during the off-season. With this in mind, consider acupuncture as an ongoing tool for your health all year long!

Authored by Amy Daws, CMT, ShT

There have been so many new and expecting parents in my life lately! Many of my friends are becoming parents and I have seen an influx of bodywork clients who are pregnant or new parents in the last couple months. All this parentness has inspired me to write a post about how awesome bodywork can be during pregnancy and as a person enters the realm of parenthood. Medical professionals are increasingly recommending bodywork during pregnancy for pain, stress and anxiety relief. Although one massage during pregnancy is great, regular bodywork during pregnancy and throughout the time of parenthood can be a wonderful addition to any expecting or new parent's self-care routine.

For clients that are pregnant, massage can be a great way to relieve discomfort from the musculoskeletal changes that are inevitable during pregnancy. It is also a wonderful way to soothe anxiety or stress that comes with the current and expected changes to life. Bodywork is generally safe for pregnant individuals through the 1st, 2nd and 3rd trimester. High risk pregnancies can still benefit from bodywork, but be sure to let your practitioner know so that they can additionally modify the session. If you are not sure if bodywork is right for you it's always a good idea to check with your doctor first. 

Specific Symptoms that bodywork can address during pregnancy:

• Sciatic nerve pain
• Muscle and joint pain
• Stress and anxiety
• Swelling or edema in extremities
• Improve circulation

How is bodywork during pregnancy different than regular bodywork?

1) Focus of the session:
​In general, bodywork for pregnant clients is focused on relaxation and increasing comfort. A session can focus on addressing any of the common symptoms that arise during pregnancy: sciatica, muscle/joint pain, stress and anxiety, edema, and decreased circulation. Specific work can be done to relief muscle and joint pain, but there are certain areas of the body where deep digging is avoided because of the vulnerability of these areas. During pregnancy, the body releases relaxin, a hormone that allows for the bones and joints to shift to make room for the baby. Work in the hips and low back is more gentle. Greater care is taken when stretching to take into consideration that the joints and bones are more loose and easily manipulated. In Shiatsu, certain acupressure points are avoided as to not move the energy too forcefully downward. 

2) Positioning:
Special cushions are used to support the body during pregnancy. The cushions can be used to a certain point in the pregnancy (usually through the 1st trimester) to allow you to lay face down without pressure on the abdomen. The cushions can also be used to support you in laying on your side or in a semi-reclined position on the back. Getting a massage while laying on your side feels different than a regular massage, but still covers all the bases and allows for areas like the back, neck and shoulders to be worked on.

3) How often to come:
While one bodywork session during pregnancy is awesome, regular bodywork can have additional benefits and increase comfort for the parent and child.  According to an article in Parent's magazine:

"Studies from the Touch Research Institute at the University of Miami suggest that moms-to-be who get a weekly massage have lower levels of the stress hormone cortisol and higher levels of the feel-good hormones serotonin and dopamine. Researchers have linked these hormonal changes to fewer childbirth complications, including a 75 percent reduction in premature births among depressed women. Though you don't need to be depressed to reap the benefits of massage, another Touch Research Institute study found that pregnant women suffering from depression had significant improvement in mood, as well as decreased anxiety, after receiving a 20-minute massage twice a week."

Bodywork for all new parents
​
Continuing to get regular bodywork after pregnancy is a great way to establish much needed self-care into the new routine of raising a child. Postnatal massage can help the body adjust back to it's pre-pregnancy shape more comfortably. It can also be helpful to all parents as they get used to new movements that come with raising children: feeding, carrying the baby and juggling carriers and bags. I have found that many of these sessions are focused on neck, shoulders, back and hips as you get used to these new movements. Stress and anxiety relief are also incorporated to sooth the mind and enhance the mood as parents move through this transitional time.


References:
1. The Benefits of Prenatal Massage by Belle: University Chancelor.

Authored by Lynn Salmon-Easter, Reiki Master

Recently, I have taken a deep dive into learning about being a highly sensitive person (HSP). I am realizing more and more how rituals and routines stabilize and bring a sense of calm and peace to my life. Are you wondering if you might be a highly sensitive person? You can learn more here about being an HSP and see if this temperament resonates with you. The more familiar I become with the HSP temperament, the better I am able to identify my triggers and challenges during each season and time of the year. I believe it is important for us to be in touch with our triggers so we can appropriately plan self-care to counterbalance the challenges presented to our system.
 
We are quickly moving into autumn. For me, autumn is a time to regroup, find my routine and begin to commit more regularly to an internal and spiritual practice. Summer is a chaotic season for me, I relish in the regularity and routine autumn brings. I realized for the first time in my life how loud of a season summer is: construction, motorcycles, radios and air conditioners. I am relieved to be moving into the cooler and more contemplative feeling of autumn. The loud noise of summer in conjunction with the high heat temperatures overstimulate my system and make me realize why summer has not been a favorite season for me. I hope summer fills you up! If not, this is great information for you so you can begin to add in those increments of self-care to offset the challenges the season may present for you.

Lets take a minute to reflect on what may be working for you or what may be challenging:

• Which season revitalizes you and gives you the most energy?
• What time of year is the most challenging for you and why?
• When during your day or week do you feel the most challenged and stressed out?

As we begin to layer our rituals and routines into our life they create a healthy tapestry of habits and patterns. As we begin to live out of these daily patterns and routines we are stabilized by what is coming next rather than living out of our fear or the stress of not knowing. About five years ago my daughter started asking if we could get a family dog. At the time we owned an aged cat. Initially, I was not keen on the thought of getting a dog. We had been devoted cat owners up until that point. Each and every year, my daughter continued to inquire about getting a dog and I got more curious and willing to consider the request. I am an individual that craves routine, but I am not very good at implementing structure and routine in my life. I have always thrived and been most happy when external circumstances have created ritual and routine for me. Ultimately, my daughter’s wishes were granted and in April of 2017 we adopted a 6-year-old female greyhound and named her Harriet. This pup has been an equalizer for me and has helped me to rebalance my mental wellness. Each and every day since we have adopted Harriet, I more happily get out of bed, get dressed and walk her first thing in the morning. The ritual and routine of dog walks has been an amazing help for my mental state and attitude. I have struggled with anxiety and depression most of my life. Exercise and being out in nature help me to regulate my challenged mental states. The regularity of walking my dog 3-4 times a day has its challenges in a busy modern life, but I have found the routine and the payoff to far outweigh the challenges.
 
So, what if you don’t own a dog or you do not want to become a dog owner. Don’t worry. You do not need to adopt a dog to turn your life around. Begin building in your 3-5 minute rituals one at at time and then begin stacking and layering these rituals into a routine that feels restful and restorative for you. If something is not resonating or working, change it. Stay curious to help combat overwhelm and come back to basics.
 
As you traverse the upcoming months, please keep the basics in mind and draw upon balance by settling into some nourishing and supportive routines. This will help you to incrementally stabilize and reset your nervous system and moods.

Here are some suggestions of balance and equilibrium I have found to work well for myself and my family:

• Take time to decompress
• Allow time to adjust to change
• Focus on meaningful relationships
• Find healthy ways to resolve conflict
• Leave enough time to accomplish your tasks (or take tasks off your list)
• Arrive to your destinations early
• Get plenty of sleep
• Stay hydrated
• Eat healthy meals made with real food
• Go caffeine free
• Create a nurturing space for yourself in your home
• Use low lighting to soothe
• Venture out into nature and surround yourself with beauty of all kinds 

​
References
The Psychology of Daily Routine by Brianna West

Authored by Dr. Pharis

Just like that – summer is over, kids are back in school, and fall & winter is in the not too distant future. Before we know it the constant coughs and sniffles will begin, illnesses will spread through classrooms, and sick days will commence. It can be a dreaded time of the year for many parents.
 
Keep in mind that illness is inevitable. We’ve all gotten sick at some point in our lives, and there’s a really good chance we will all get sick again. Children are no different – in fact their young immune systems rely on exposure to germs to help stimulate and strengthen immune health for a lifetime to come. That said, chronic illness and delayed recovery time are not necessarily normal, and may in fact be a sign of a weakened immune system. As the school year begins now is the time to support your child’s health to keep their immune system strong and robust. Incorporate these daily guidelines into your routine to reduce chances of infection and illness, and to promote speedier recovery times.

• Hygiene: Good hand hygiene is the most effective way to prevent infections from spreading. Even when our hands look clean they still can be carrying germs. This is because germs are so small we aren’t able to see them with the naked eye. Washing hands often and well is the best way to beat these tiny warriors. Remind your child to wash hands often while at school – before snacks and meals, after using the restroom, and at the end of the day when they leave the classroom. Additionally, teach your little ones to cough and sneeze into the arm or elbow of their sleeve. This will further decrease the likeliness of contaminating hands and spreading germs.
  
  
• Sleep: Ensure your child maintains their normal sleep regimen.  Studies show inadequate levels of sleep can suppress immune function, increase chances of contracting illnesses, and decrease recovery time. Recommended amount of sleep: ages 3-5 need 10-13 hours, ages 6-13 need 9-11 hours, ages 14-17 need 8-10 hours
  
  
• Diet: Follow these general guidelines to keep your immune system strong and defensive.
  • Increase vegetable & fruit intake: 2 servings of veggies per meal, and 1 serving of fruit per meal (berries are best)
  • Consume fermented foods daily (kombucha, sauerkraut, kimchi, cortido)
  • Eliminate most sugar, including sugary drinks and fruit juices
  • Eliminate/reduce most dairy including cow’s milk, cheese, yogurt, ice cream
    
    
• Hydration: On average, a child’s body is composed of 65% water! This large percentage of water is required for many functions including flushing waste and toxins from the body. Additionally, inadequate water intake can make mucus membranes parched and dehydrated, leading them to be more susceptible to inflammation, irritation, and infection.
  • Water should be the main (or only) form of hydration for children. Avoid fruit juices and sweetened beverages as sugar can further depress immune function. Help keep your child hydrated by letting them select a personal water bottle they can keep with them at school, after school events, and next to their bedside.
    
    

• Outdoor time: Spending time outdoors has many benefits on health and the immune system. For starters, playing outdoors encourages movement - an important component for circulation, lymphatic drainage, and restful sleep. A moderate amount of exposure to sunlight is also important for synthesis of Vitamin D, a necessary nutrient to fight infection and prevent chronic conditions such as asthma. Encourage your child spend a minimum of 30-60 minutes outdoors after school each day!
  
  
• Nutritional supplements​: While hygiene, sleep, diet, hydration, and outdoor time should be the focus of supporting your child’s health, nutritional supplements can be a great adjunct to prevent and fight infection. As we make the transition into fall and winter months consider supplementing your child with a multivitamin, probiotic, omega-3 fatty acid, vitamin C, and elderberry syrup. Elderberry has both immune boosting and antiviral properties, making it a great option for both prevention and treatment of illness. Consult with your healthcare provider to determine what supplements and doses are appropriate for your child.

References
​Paruthi S, Brooks LJ, D'Ambrosio C, et al. Consensus Statement of the American Academy of Sleep Medicine on the Recommended Amount of Sleep for Healthy Children: Methodology and Discussion. J Clin Sleep Med. 2016;12(11):1549–1561. Published 2016 Nov 15. doi:10.5664/jcsm.6288 
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010;68(8):439–458. doi:10.1111/j.1753-4887.2010.00304.

Authored by Lynn Salmon-Easter, Reiki Master

Reiki is a form of energy healing that has origins in Japan. The word Reiki comes from a Japanese word (Rei) which means “Universal Life” and (Ki) which means “Energy.” As a treatment, Reiki addresses healing on a physical, emotional, and spiritual level. Individuals that have not yet resolved their health concerns with other forms of treatments often benefit greatly from an energy healing session. Reiki can access healing on a subconscious, nonverbal and energetic level. Working at this level, individuals are able to let go of unwanted energies and negative ways that have kept them stuck and confused in their lives. Deep relaxation is one of the greatest benefits of a Reiki session. When our bodies deeply relax—they naturally heal and come back into balance and harmony.
 
What will you experience during a session?
The session will begin with a heart-centered conversation about your hopes and wishes and how you envision Reiki fitting into your life and wellness plan. Working from our conversation, together we will set an intention which will guide the direction of our session together. An awareness of what you would like to ‘let go of’ or ‘bring in’ during your session aids and assists the movement of old stuck energy as well as helping to draw in the positive energies desired.
 
During the treatment, you will remain fully-clothed and light hands-on touch is used throughout the session. Usually, I start at your feet and work up one side of your body to your head and then back down to your feet again. During the entire session, I listen intently to the unique energetic needs of your body. As a result, each session is unique and individualized. Clients often fall into to a relaxed state between wake and sleep  fostering the body to recalibrate energetically, emotionally and physically. You may experience a warm or tingly sensation in your body during the session, this is the Reiki at work.
 
At the end of the session we will spend 10-15 minutes talking about your experience, answering questions and speaking about the energies that were cleared away or new energies that were brought in while working together. This intuitive conversation is an important an integral part of the session and will help you to glean insights from our time together. I enjoy helping my clients continue their work outside of our session by teaching simple tools to support their wellness when appropriate.
 
What happens after your session?
Post treatment effects can vary according to the individual based on their sensitivity. Each person and situation is different in regards to the way they respond to a treatment. Most individuals leave feeling more emotionally and physically balanced, calm and grounded. Please know, Reiki and energy work can bring emotions to the surface. It can be helpful for an individual to continue working through their emotions at home by journaling, creating artwork, doing meditation or yoga. I often recommend easing slowly back into your regular routine on the day of your treatment. It is also best to drink extra water, possibly take an Epsom salt bath or take time to be in nature to ensure unwanted energies continue to release and clear.
 
Follow-up sessions are highly recommended as Reiki sessions often work by clearing old energies and traumas layer by layer. Most of us do best with a bit of time and space between our sessions. I usually recommend clients come every 3-4 weeks for treatment unless there is an acute situation taking place. Then I would recommend treatments every 1-2 weeks until the situation is resolved. Packages are available for individuals interested in continuity of care.
 
Is Reiki right for you?
Although I believe anyone can benefit from a Reiki session, from my personal experience, it is those individuals that are highly sensitive and/or empathic that greatly benefit from energy healing sessions. A highly sensitive person feels things more deeply, is easily overwhelmed by hectic environments or crowded spaces and feels the need to retreat or to be alone to recuperate and reset their nervous system. Are you wondering if you are a highly sensitive person? Please check out this article or this one to see if this temperament resonates with you.
 
Empaths are highly sensitive individuals that have a keen ability to sense what people around them are thinking and feeling. It is common for empaths to feel mixed-up inside, confused, out of balance and often emotionally exhausted. As an empath you may have a hard time knowing what feelings belong to you and what feelings belong to someone else. Staying grounded in our bodies is one of the first and foremost steps for resolving this confusion. Reiki assists those of us that are highly sensitive and helps us begin to sort through our emotional and energetic confusion, which has likely been with us most of our lives. If you are interested in learning more about being an empath, you can begin  your journey here.
 
Being a highly sensitive and empathic person myself, I have taken a keen interest in working with these individuals in my practice. It has been my own personal experience that my health and well being did not stabilize until I learned more about my highly sensitive temperament and how to properly support myself as an empath with energy healing and other tools. Please know being sensitive does not need to be a burden or exhaust you, you simply need to find ways to support your sensitive system.
 
Here are three simple and important facts everyone needs to know about highly sensitive people:

• being highly sensitive is a normal trait as well as a temperament
• high sensitivity is a real and research-based characteristic 
• being highly sensitive comes with both strengths and challenges

Authored by Jesse Haas, CNS, LN

I was finishing my nutrition dietetics degree at the University of Minnesota when the headlines ruined summer: “Scientists Discover Grilling Causes Cancer.” What unfolded was actually even worse. Not only did this research ruin grilling, but frying, searing and roasting too.
 
Two compounds that damage DNA and may contribute to cancer are produced in the grilling process: heterocyclic amines (HCAs) and polyaromatic hydrocarbons (PAHs). That brown, crispy, deliciousness that develops when meat is charred contain HCAs. In animal studies, exposure to high amounts of HCAs caused cancer (1) (It should be noted that it took high exposure to cause cancer, however we are exposed to numerous compounds that are carcinogenic every day so our risk is not isolated to grilled foods alone. In my mind that warrants caution when faced with known carcinogens regardless of dose.). Frequent consumption of grilled meats will also increase risk (2).
 
PAHs are produced when fat drips off meat and onto the charcoal where it burns and recirculates as smoke, finally being deposited on the cooking food. Grilled meat consumption in general has been associated with increased risk of some cancers, including colon, breast, prostate and pancreas (1).
 
The good news is that when it comes to summer BBQs, you can have your grass-fed burger and eat it too, because there are some easy habits you can introduce that will reduce the production of both these compounds.

1. Grill plants. I never tire of saying, “eat more vegetables!” This nutrition recommendation is true for everyone and good for everyone…and it makes a big difference in wellness. Worldwide, mortality from inadequate vegetable and fruit intake alone causes 2.6 million deaths (3). Simply eating 3 cups or more of vegetables every day reduces risk of hypertension and heart disease, stroke and some cancers. Fill two-thirds of your grill with veggies and you’re off to a good start!
   
   Brassicas (my all-time favorite veggie family) might be the best companion to your grilled meats. Brassicas, include broccoli, cauliflower, cabbage, bok choy, radishes and much more. These veggies contain a sulfur-containing compound called sulforaphane, which has an antimutagenic effect that can neutralize the impact of HCAs on your DNA (2). Turns out that coleslaw has therapeutic effect!
   
   
2. Use GrillGrates: GrillGrates* are interlocking panels that sit on top of the grates that come with your grill. They heat up and sear/cook your food, while limiting the exposure it has to the flame underneath. You get the great grill flavoring and browning, while keeping PAH production to a minimum. Cooking in a cast iron skillet may also do the trick.
   
   
3. Marinade. The acidic nature of vinegar helps break protein bonds that will produce HCAs on the grill. According to the University of Texas’ MD Anderson Cancer Center, marinating your meat in vinegar-based sauces for 30 minutes or longer before cooking can reduce HCA formation by as much as 96% (4).
   
   
4. Add flavor…and antioxidants! Using herbs, like rosemary, thyme and sage can also have an impact on HCAs. Cancer and spice researcher, Bharat Aggarwal, PhD recommends bringing rosemary to your next backyard BBQ (5). Rosemary is an antioxidant powerhouse, which is probably how it combats HCA production (which is an oxidative process). Not only can you season your food with this potent herb, but throwing a sprig on the coals may even have benefit.
   
   Fruits can also lower HCA production. Sour cherries are the most effective, but plums and apples have also been found to be beneficial…and delicious (2)! Try mixing chopped cherries into free-range turkey burgers or pureeing them with apple cider vinegar and thyme for a marinade.
   
   
5. Lower the heat. Higher temperatures and longer cooking times increase HCA production (2). To mitigate this, while maintaining that grilled deliciousness, par-cook your meats in the crockpot or oven, then transfer to the grill to finish. Flipping your burgers or wings frequently also keeps the temperature on the meat lower and reduces HCA production (2).

​
Summer in Minnesota is fleeting and magical, so don’t miss your chance to soak up the season and enjoy your favorite picnic fare because you fear the consequence. Instead grab one or two of these tips to power up your cancer-fighting defenses and chew with confidence.

 
*I am not affiliated with GrillGrates and do not financially benefit from the sale of their products.

 
References

1. Chemicals in meat cooked at high temperatures and cancer risk. National Cancer Institute.
2. Schor, J. (2010). Marinades reduce heterocyclic amines from primitive food preparation techniques. Natural Medicine Journal; 2(7).
3. Lock, K., Pomerleau, J., Causer, L., Altmann, D., McKee, M. (2005). The global burden of disease attributable to low consumption of fruit and vegetables: implications for the global strategy on diet. Bulletin of the World Health Organization; 83(2).
4. Keep cancer off the BBQ grill (2011). MD Anderson Cancer Center.
5. Aggarwal, B., Yost, D. (2011). Healing Spices: How to use 50 everyday and exotic spices to boost health and beat disease. New York, New York. Sterling

Q: What made you choose to pursue your profession?
A: I always wanted to choose a profession in which I could help and inspire the most people. Choosing between being a doctor, nurse, social worker, or even politician was a difficult choice. Nothing seemed to fit me quite right, until I was introduced to naturopathic medicine in my pre-med club while completing my undergraduate degree. Once I learned about the tenants of naturopathic medicine including prevention, treating the whole person, identifying and treating the cause, the healing power of nature, doctor as teacher, and do no harm, I was convinced that this profession was the best fit for me. Engaging with my community, educating others, and health all came together perfectly within naturopathic medicine.
 
Q: What keeps you engaged in your profession? 
A: My passion to share this medicine with as many people as possible is what keeps me engaged in this profession. I strive to educate and empower others about their bodies and health.
 
Q: What kind of patients do you like working with most?
A: I enjoy working with a wide variety of patients. I enjoy working with patients that are familiar with naturopathic medicine, but also with patients where this type of medicine is new to them. It is a gift to be able to share this medicine with as many as people as possible, and I always look forward to listening and understanding every patient that comes into my office. Some of my favorite topics to discuss with patients is nutrition and environmental medicine in relation to prevention of disease.
 
Q: How do you spend your free time? 
A: I spend my free time with my family, friends, and cat! I enjoy traveling, gardening, cooking and eating everything under the sun, running, spending time on the lake, and chatting with friends about how to keep making the world a better place.
 
Q: How do you celebrate living in your body? 
A: I have always spent a lot of time moving my body. I played sports throughout childhood, played intercollegiate volleyball at MSU-Mankato during my undergraduate years, and am currently training for my second marathon! I love celebrating my body for all of the wonderful and powerful things it can do. Traveling is also a way I celebrate living in my body. It is one of my favorite activities to engage in. It’s always inspiring and a learning experience to see the world through a new set of eyes.
 
Q: What do you look for in a health care practitioner?
A: My ideal health care practitioner is compassionate and empathetic. I appreciate when my practitioner knows that every person starts on their health journey at a different place, and gives space for that journey to be cultivated. I also look for a practitioner that views each patient as a holistic individual with unique needs, and empowers them to get to the root cause of their health issues.

I don’t like to pick bodywork favorites, but shiatsu is pretty magical. To quote one of my teachers,”If massage and acupuncture had a baby, it would be shiatsu.”
 
Well, that sounds good, right?!
 
The form of shiatsu that I work with the most is based in Traditional Chinese Medicine and called Shiatsu Anma. This form takes into account the whole body (physical, emotional, and energetic) when developing a treatment. A person might book a shiatsu treatment for a myriad of concerns including chronic physical pain and tension, pain from an injury or accident, headaches, sleep or digestive issues. Chinese Medicine considers any pain or dysfunction in the body as a symptom of imbalance.
 
Shiatsu means “finger pressure,” and most techniques are applied with the thumb, fingers, or palms of hand pressing into the body. Kneading techniques may also be used and joint mobilization and stretching is an integral part of most treatments. Shiatsu treatments focus on restoring balance by working on the meridians (energy pathways) and specific points along the meridian.
 
What will you experience during a treatment?
A thorough intake is done on the first visit. This includes discussing your main concern and any related areas that may help me get a clear picture of your current and past health history. I will look at your tongue and take your pulses. Tongue and pulse diagnosis  is a common way for a Traditional Chinese Medicine practitioner to get a clear understanding of where you may be struggling with balance.
 
During the treatment, you will remain fully clothed. No lotion or oil is used, except for occasionally on the neck or abdomen.  Staying fully clothed can make this an exceptionally accessible form of bodywork for those that have mobility issues, past trauma, are shy about practitioners working directly on their skin, or just don’t enjoy the oily massage feeling.  It’s best to wear something that is loose and comfortable. In the same way, that therapeutic massage techniques can be performed more gently or more deeply, shiatsu also works at varied levels in the tissue. I always encourage clients to give me feedback about pressure.
 
The whole body will be addressed during a treatment. The reason for this is that shiatsu focuses on the meridian system of the body and also that bodies function as a whole, not in parts. The meridians run in different lengths and pathways throughout the body. During a treatment, I work on the area that you are experiencing pain as well as the whole length of the meridian and/or any meridians that may be involved to create a smooth flow of Qi (energy) and other vital substances in the body.
 
What happens afterwards?
Post treatment effects vary from person to person and are based on your sensitivity as well as the treatment itself. Most often people feel more balanced and grounded after a shiatsu session. Muscular pain and tension should be decreased and you may notice your sleep or digestion improved. Like any other forms of bodywork you will most likely have marked changes right away and may continue feeling the work unravel for 24-48 hours after the session. It’s always a good idea to drink extra water and take it easy after any bodywork. If you enjoy baths, taking an Epsom salt bath or a relaxing walk after your treatment can be beneficial. Each person and situation is different in regards to the way that they respond to a treatment. Follow up work may be needed and I always encourage regular treatments (usually every 4-6 weeks) for folks interested in continuing to explore the magic of shiatsu.