Natural Awakenings, Washington, D.C. January 2020 by Natural Awakenings DC

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Anti-Aging Strategies How to Live Long and Well

Mushrooms

Boost Immunity, Improve Health and Increase Longevity

Stress-Free Workouts Why Less Is Sometimes More

When Older Pets Get Quirky Dealing With Cognitive Dysfunction Syndrome

January 2020 | Washington, D.C. Edition | NaturalAwakeningsDC.com January 2020

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January 2020

letter from the publisher

Dear Friends, With the birth of a new year and a metaphorical new start, Natural Awakenings is here to encourage empowerment and a hopeful vision for a healthy lifestyle. For the past 26 years, Natural Awakenings magazines across the country have been publishing the most viable (and vital) information—keeping you apprised of leading-edge, preventive, health-promoting and graceful-aging techniques, technologies, products and services for immediate use. It is our mission in life and our pleasure to have been able to do this for so many years—and still going strong. We begin this year with Wise Words from legendary journalist Bill Moyers, who is leading the charge for a new generation to make a critical difference in our world where it counts: climate change. Natural Awakenings has accepted his challenge to join a global media project called Covering Climate Now to spread awareness of the urgency of this issue. Throughout this year, we’ll be sharing with our readers the many aspects of how we eat and how we live impact the planet—and how each of us can shrink our own climate change footprint. Schools across the country and around the world are growing the next generation of environmentalists with innovative, hands-on courses that teach students about climate change, the importance of renewable energy, sustainable food production, water quality/quantity and other conservation issues. Writer Yvette Hammett explores this trend in “Raising Environmentalists: Teachers Prep Kids for the Future.” Our focus on planetary health will complement our ongoing commitment to leave no stone unturned in all facets of personal health. This month, the eternal quest for the fountain of youth leads us to examine the factors that contribute not only to living long—but living well. Writer Melinda Hemmelgarn’s January feature looks at the role of genes, environment and lifestyle factors; she offers age-defying strategies—from diet, exercise and sleep, to protecting our telomeres and adjusting our attitudes. The mind-body connection takes center stage in writer Ronica A. O’Hara’s take on “Green Therapy: Ecopsychology and the Nature Cure”. The physical benefits of spending time in nature are well documented; now a number of new studies suggest that nature-based interventions may serve as an effective alternative or additional form of treatment for a range of emotional and mental health issues. Physical fitness is especially top of mind in the new year and readers that have previously struggled to shed post-holiday pounds may be surprised (and pleased) to discover that moderation may be the key to burning fat. In “When Workouts Don’t Work: Why Less Is Sometimes More,” writer Marlaina Donato explains how stress-free exercise can deliver better results by optimizing the response of cortisol, a steroid hormone that plays a critical role in regulating metabolism. Welcome to a new year and a new decade that offer both opportunities and challenges in our pursuit of healthy living. Best,

HEALTHY LIVING HEALTHY PLANET

WASHINGTON, D.C. EDITION PUBLISHER Stephen Ellis

EDITOR-IN-CHIEF Robin Fillmore

ONTRIBUTING EDITORS Jessica Bradshaw C Randy Kambic DESIGN & PRODUCTION Irene Sankey

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 14 LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth

17 MUSHROOMS

Boost Immunity, Improve Health and Increase Longevity

18 GREEN THERAPY

Ecopsychology and the Nature Cure

20 BILL MOYERS

On Covering Climate Now

21 THE TWO ARMS of the Immune System

22 NATURAL HEALING FOR HANDS

Getting a Grip on Pain

24 AWAKEN YOUR GODLY BRAIN

Discussion and Book Signing with the Author

25 WHEN OLDER PETS GET QUIRKY

Dealing With Cognitive Dysfunction Syndrome

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 202-505-4835 or email Stephen@NaturalAwakeningsDC.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Stephen@NaturalAwakeningsDC.com. Deadline for editorial, news briefs and health briefs are due by the 10th. CALENDAR SUBMISSIONS Submit Calendar Events to: CalendarNADC@gmail.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets, call 239-434-9392. For franchising opportunities, call 239-530-1377 or visit NaturalAwakenings.com.

26 RAISING

ENVIRONMENTALISTS

Teachers Prep Kids for the Future

28 WHEN WORKOUTS DONâ&#x20AC;&#x2122;T WORK

Why Less Is Sometimes More

DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 13 eco tip 16 conscious

eating 18 green living 20 wise words

21 leading edge 22 healing ways 24 eventspotlight 25 natural pet 26 healthy kids 28 fit body 31 calendar 33 resource guide January 2020

news briefs

Natural Ways to Improve Your Adrenal Health: A Free Webinar

drenal fatigue, also called burnout, is a stress syndrome of the 21st century. It is an epidemic prevalent in modern society. The adrenal glands sit on top of the kidneys and help in responding to stress by producing hormones such as cortisol. Join Dr. Sushma Hirani for a free, live webinar at 7 p.m. on January 22, to learn more about adrenal fatigue and how you can deal with this modern condition. Adrenal fatigue occurs when the adrenal glands are unable to compensate for the daily stressors in life and the hormone reserves are depleted. Some common symptoms of adrenal fatigue include: feeling overwhelmed and burned out, brain fog and memory loss, feeling tired all the time (and compensating by drinking two to three cups of coffee a day), waking up feeling exhausted after a full night’s sleep of eight to nine hours, difficulty losing weight, hormonal imbalance and/or depletion and low libido, just to name a few. Research links stress to many health issues. These come from a variety of sources such as emotional or physical trauma; lack of sleep; poor diet with too much sugar and processed food; too much alcohol, nicotine or caffeine; chemical toxins; chronic infections or vitamin deficiencies. It is helpful to understand how the stress response works biochemically in the body. The stresses of a modern lifestyle don’t have to determine your energy levels or your ability to lose weight. Everyone can overcome adrenal fatigue and feel energetic once again by listening to your body, cutting back on stress levels and eating a healthy, well-balanced, whole-food diet. Hirani practices functional and integrative medicine to treat chronic diseases, such as hypothyroidism, fibromyalgia and chronic fatigue, at Rose Wellness Center, in Oakton, Virginia. She specializes in women’s health care, natural hormone balancing and digestive disorders. To register, visit AdrenalHealth.eventbrite.com. See ad, page 16.

Illuminate Yourself in Columbia or Fairfax

ry something new or indulge yourself with an old favorite. Illuminate Columbia and Fairfax Mind-Body-Spirit-Arts Festivals will showcase the finest of local holistic wellness practitioners, products and amazing artisans of all kinds. In Columbia, the festival will be held on January 18, and in Fairfax, the festival will be held on January 19. Both will run from 10 a.m. to 5 p.m. on their respective dates. Practitioners offer mini-sessions of body- and energy-work such as reiki, massage or sound therapy. Try an intuitive reading, consult an astrologer or see what the tarot deck reveals with an expert interpreter. Many exhibitors will offer exclusive show specials. Explore energy-enhancing crystals, essential oils and natural spa products. Find jewelry, gifts or select from beautiful art choices from a variety of disciplines—you may find painting, photography, pottery, glasswork and more. Admission also includes free workshops hourly on a wide range of topics. To see the full listings, visit IlluminateFestivals.com/Columbia or IlluminateFestivals.com/Fairfax. Join in a wonder-filled day of wellness and spiritual rebalancing where you can shop, sample and delight your senses. Illuminate Festivals create a welcoming, inclusive place to learn, connect and enhance well-being. Festival founder Judy Bazis encourages attendees to “look around, see what you are naturally drawn to, and give it a try.” There is always plenty to discover, for everyone from the newly curious to the avid practitioner. Cost: $6 (at the door)/$5 (online purchase). Free admission for active and veteran military, emergency response personnel and children under 18. All minors must be accompanied by an adult. Locations: Illuminate Columbia, Ten Oaks Ballroom, 5000 Signal Bell Ln., Clarksville, Maryland. Illuminate Fairfax, 11878 Lee Jackson Memorial Hwy., Fairfax, Virginia. For more information, visit IlluminateFestivals.com.

We don’t beat the reaper by living longer, we beat the reaper by living well and living fully. ~Randy Pausch 6

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Start the Year Off Right: The Proper Way to Detox

he World Health Organization (WHO) reported that almost a quarter of all global diseases are caused by environmental exposures. Nowadays we ingest new chemicals, use more drugs of all kinds, eat more sugar and refined foods. Some of the symptoms of toxicity include headaches, fatigue, mucus problems, aches and pains, digestive problems, “allergy” symptoms, skin rashes, hormone imbalances and sensitivity to environmental agents such as chemicals, perfumes, and synthetics. A good way to begin the year is with a proper detox. Join Elizabeth McMillan of Rose Wellness Center in Oakton, Virginia, for a free, informative webinar to learn about detoxification, how to do it properly and if it can help you. The webinar will be offered at 7 p.m. on January 8. Detoxification is the process of clearing toxins from the body or neutralizing the toxins. Internal detoxification is one of our body’s most basic automatic functions. Our bodies try to protect us from dangerous materials by setting it aside, surrounding it with mucous or fat, so it won’t cause imbalance or trigger an immune reaction. Most people can benefit from some degree of detoxification. When we eat a congesting diet higher in fats, meats, dairy products, refined foods and chemicals, detoxification becomes more necessary. Some of the benefits of detoxification include improved health, weight loss, cleaner skin, increased energy, reduced allergies, potentially fewer aches and pains, stronger immune system, healthier skin and hair, improved concentration and memory, and improved hormonal system. For more information and to register, visit StartTheYearDetox.eventbrite.com. See ad, page 26.

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January 2020

Drink Pomegranate Juice to Protect Fetal Brain Growth About one in 10 babies in utero struggles with a dangerous condition known as intrauterine growth restriction (IUGR), in which the flow of oxygen and nutrients through the placenta is restricted, hampering development of the growing fetus. Now, a simple solution—of mom drinking an eight-ounce glass of pomegranate juice a day—offers hope of a way to reduce infant deaths and lower the need for infant surgery. Researchers at Brigham and Women’s Hospital, in Boston, studied 77 mothers with IUGR at St. Louis’ Barnes-Jewish Hospital that received either one cup a day of pomegranate juice or a placebo. Evaluating 55 of the babies’ development with MRIs after birth, researchers found that the babies with pomegranate-drinking moms had evidence of both better brain connectivity and development of white matter—tissue through which messages pass in the central nervous system. Pomegranate juice is a rich source of polyphenols, a class of foods also found in nuts, berries, vegetables and teas that’s known to cross the blood-brain barrier and have neuroprotective effects.

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Eating and drinking fermented probiotic dairy products such as yogurt, kefir, cheese and sour cream reduces the risk of heart disease for women, report researchers from the Netherlands that analyzed data from nearly 8,000 Australian women over a 15-year period. The effect was particularly strong for those that were obese and had Type 2 diabetes, according to the research. “In the process of dairy fermentation, beneficial compounds are released that have shown promise for improving glycemic control, blood lipids, cholesterol concentrations and blood pressure,” write the study authors.

Chomping on more nuts daily keeps the pounds at bay, according to research published in the journal BMJ Nutrition, Prevention & Health. Using records from three long-term longitudinal studies spanning 20 years and including nearly 300,000 health professionals, the report from Harvard University’s T.H. Chan School of Public Health found that increasing nut intake by a half serving a day—about 12 almonds or seven walnut halves—was linked to lower instances of weight gain and obesity. Swapping out a serving of meats, refined grains or desserts for half a serving of nuts was associated with staving off weight gain of between 0.9 and 1.5 pounds in any four-year period. A consistently higher nut intake of at least half a serving a day was associated with a 23 percent lower risk of putting on 11 or more pounds and becoming obese in the same timeframe. No such links were found for eating more peanut butter. The researchers suggest the high fiber content of nuts can make a person feel full longer, and that that the fiber also binds well to fats in the gut, affecting a greater discharge of calories.

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Eat Fermented Dairy to Lower Heart Risk

Munch More Nuts to Stave Off Weight Gain

Live Near Green Spaces to Stave Off Metabolic Syndrome Middle-aged and older adults that live in greener neighborhoods have a lower risk of metabolic syndrome, reports research from the Barcelona Institute for Global Health in the journal Environmental Pollution. The study followed more than 6,000 British adults in a cohort initially between ages 45 and 69 for 14 years, and correlated health records and interviews with satellite images of greenery. They found that exposure to green spaces seemed to help prevent metabolic syndrome and its individual components such as large waist circumference, high levels of blood fats and hypertension. The results “could be related to better opportunities provided by green spaces to perform physical activity, as well as a decrease in exposure to air pollution,” notes Carmen de Keijzer, first author of the study. Women fared even better than men, perhaps because women may spend more time in green spaces.

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health briefs

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Eat Garlic and Onion for Breast Health

Avoid Pesticides to Lower Kids’ Risk of Depression

Women eating more onions and garlic reduced their risk of breast cancer by 59 percent compared to those that ate less of these, according to a study in the journal Nutrition and Cancer. Researchers from the State University of New York at Buffalo and the University of Puerto Rico surveyed 660 women in Puerto Rico to measure their intake of onions and garlic, as well as sofrito, a local dish also cooked with bell peppers, tomatoes, cilantro and black pepper. Women that ate the onion- and garlic-rich sofrito sauce more than once a day slashed their risk of breast cancer by 67 percent compared to those that didn’t eat it. Both garlic and onions contain compounds with anticarcinogenic properties, and earlier studies have found a link between higher onion and garlic intake and fewer cancers of the lung, prostate and stomach. Puerto Rican women eat more onions and garlic than women in Europe and the U.S., mainly due to the popularity of those two ingredients in sofrito, and also have markedly lower breast cancer rates.

Another reason to consider organics: A study of 529 teens and preteens linked high exposure to pesticides to a higher risk of depression. University of California San Diego School of Medicine researchers studied children between 11 and 17 years old in the Ecuadorian Andes, the third-largest exporter of roses. The flowers are routinely sprayed with organophosphate insecticides known to affect the human cholinergic system, a key component in the function of the brain and nervous system. Drawing blood samples, the researchers found that teens that had lower levels of acetylcholinesterase enzyme activity resulting from pesticide toxicity showed more symptoms of depression, especially in girls and those younger than 14. The findings back up anecdotal reports from Andeans of a rise in teen depression and suicide.

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Money Talks

According to researchers, each airline passenger produces about three pounds of trash per flight, from disposable headphones and plastic cutlery to food scraps and toilet waste. To increase mindfulness about the trash, British design firm PriestmanGoode has refashioned the economy meal tray, replacing plastic with renewable materials such as coffee grounds, banana leaves and coconut wood. Associate Strategy Director Jo Rowan says, “Onboard waste is a big issue. Knowing that you have 4 billion passengers per year, it all adds up very quickly.” The redesigned items are featured in an exhibit, “Get Onboard: Reduce. Reuse.Rethink.” at the Design Museum, in London. The biggest environmental issue with air travel is carbon emissions, which are growing at a faster rate than previously projected. But as air travel becomes increasingly accessible and more people fly, airlines have been making public pledges to curb their environmental footprint, including the plastic forks and leftovers their passengers leave behind.

A collection of 18 papers published by the Federal Reserve Bank of San Francisco indicates that climate risks may cause home values to fall significantly; banks to stop lending to flood-prone communities; and towns to lose tax money needed to build seawalls and other protections. One recommendation is for regulators to penalize banks that lend money in areas that have been hit by disasters, yet have not taken steps to protect themselves against similar future disasters. Banks could also be rewarded by regulators for financing projects that leave communities less vulnerable to flooding or other hazards. Federal Reserve Chair Jerome H. Powell wrote that the Fed takes “severe weather events” into account in its role as a financial supervisor. The San Francisco branch of the Federal Reserve, responsible for banking oversight across a major swath of the American West, wrote in March that volatility related to climate change has become “increasingly relevant” as a consideration for the central bank.

Uncowed by a Hurricane Cattle Survive Churning Sea

Three cows turned up at Cape Lookout National Seashore on the Outer Banks of North Carolina months after being swept out to sea by Hurricane Dorian. Local resident Paula D. O’Mally wrote on social media, “The cows are wild and have survived for decades without human intervention. They’re pretty tough that way.” A massive wave swept away nearly all 20 of the cows and 28 wild horses that were on private land on Cedar Island. The cows’ caretaker has identified them, and a group is formulating a plan to get the cattle back home. The rest, and all of the horses, are believed to have perished in the storm. 10

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Air Meals May Get an Eco-Makeover

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Trays Up

Climate Change Increases Banks’ Financial Risks

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global briefs

Gender Gap

farm

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Sea Turtles Skew Female

Scientists warn that as the Earth gets hotter, sea turtle hatchlings worldwide are expected to trend dangerously female. The West African island of Cape Verde is home to a sixth of the planet’s total nesting loggerheads, and 84 percent of youngsters are now female, researchers from Britain’s University of Exeter stated in a July report. “Males here could vanish in two or three decades,” says Adolfo Marco, a Spanish researcher. “There will be no reproduction.” Sea turtle eggs that incubate in sand below 81.86 degrees Fahrenheit produce males, according to the National Oceanic and Atmospheric Administration, while nests in the mid-80s create a gender mix. Temperatures higher than 87.8 degrees effect 100 percent females. In Cape Verde, the sand temperature has risen about 2.3 degrees Fahrenheit since 1964. Populations in Florida and Australia are also showing dramatic sex imbalances, casting the shadow of extinction over the ancient species. Sea turtles can live for 100 years and lay more than 1,000 eggs. They are polyamorous, and one male can fertilize dozens of females.

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Farmers Respond to Climate Change

Growing up in Gambia, Nfamara Badjie’s parents taught him it’s much healthier to eat food they grew rather than food bought in a store. Badjie, a well-known drummer who moved to the U.S. in 2005, bought a plot of marshy land in Ulster Park, New York, two hours north of New York City, and is learning how to adapt the rice-growing practices of his West African ethnic group, the Jola, to East Coast climates. Agronomists hope the innovative operation, Ever-Growing Family Farm, can provide a blueprint for other area farmers to introduce new crops due to the threat of climate change. Erika Styger, an agronomist from nearby Cornell University, says, “We can reinvent agriculture even today, and if we have that mindset, there is a lot that can be done. We shouldn’t get stuck in how we have done things, and we need to adapt to climate change.” January 2020

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Renewable Energy Should Speed Progress

The International Energy Agency predicts that renewable energy will surpass coal as the world’s leading source of electricity by 2030. Its 810-page annual World Energy Outlook also notes that even though offshore wind farms, solar installations and battery-powered cars keep getting cheaper, they aren’t progressing fast enough to slash global greenhouse gas emissions and bring global warming under control because the world’s appetite for energy keeps surging. Bright spots include large, offshore European turbines that can harvest the stronger and steadier winds over the ocean; electric car factories in China; and new building codes and fuel economy standards. Africa currently poses about 40 percent of the world’s potential for solar energy, but has less than 1 percent of the world’s solar panels.

A Hawaiian beach that was formed by lava from the erupting Kilauea volcano in 2018 is already littered with invisible pieces of tiny plastic. The black sand beach named Pohoiki, which stretches for 1,000 feet on Hawaii’s Big Island, was created from shards of hot lava coming in contact with seawater, and looks pristine. Nic Vanderzyl, a University of Hawaii at Hilo student, saw the new beach as an opportunity to study sediment that was perhaps untouched by human influence, and discovered 21 bits of microplastics per 50 grams of sand on average. The microplastics were smaller than five millimeters and rarely larger than a grain of sand. Most of them, he says, were microfibers, the hair-thin threads shed from common synthetic textiles like polyester and nylon. This invisible plastic has washed ashore on some of the world’s most remote beaches, uninhabited by humans. It’s still unclear how it will affect marine ecosystems, but scientists think it may have dangerous consequences for wildlife and human health.

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Microplastics Found in Brand-New Sand

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eco tip

Cloth Versus Disposable Diapers The Bottom Line on Eco-Friendly Baby Care

spins and drains” (and to do a longer wash cycle if they aren’t getting clean), using the longest available hot wash cycle and an appropriate amount of water for the load size because “too much water, they are just ‘going for a swim’; too little water and they won’t be able to move, and therefore won’t get clean.” The Beginner’s Guide section of ClothDiaperTales.com provides advice on choosing from different types of new cloth diapers and covers, which are better for overnight use, what to do about leaks and how many diapers new parents might need to get started. It includes a chart comparing the pros and cons, average cost and some of the most popular, current brands, covering pre-fold, fitted cloth, snap-in/allin-two/pop-in, pocket and all-inone cloth diapers. The nonprofit Real Diapers Association (RealDiapers.org) organizes local advocates and activists for cloth diapers via a membersupported resource center that plans campaigns, trains organizers, distributes educational information and supports local groups. Local Real Diaper Circles involve users with knowledge and tips to make cloth diapering more accessible and acceptable to parents.

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Taking care of newborn babies in an eco-friendly way can have a significant impact on both our environment and the little ones’ health. Treehugger. com reports that disposable diapers, made from a blend of plastic and wood pulp and often encased in additional plastic, remain for an estimated 200 to 500 years. A baby uses between 5,000 and 8,000 diapers before being potty-trained, generating 18 billion diapers annually in the U.S. alone. Further, a recent study by the French agency in charge of food, environmental and occupational health and safety says disposable diapers have been linked to allergic skin reactions and difficulties with pottytraining because kids can’t detect as easily when they’re wet. It’s also cheaper to go cloth instead of the disposable route. Consumer Reports estimates parents spend $1,500 to $2,000 for disposable diapers before their child no longer needs them. GreenBabyGuide. com attests that the most affordable cloth option—prefolds plus covers— can cost as little as $243 over 2.5 years, which includes washing and drying expenses. Tips for washing cloth diapers at AllAboutClothDiapers.com include using a prerinse/wash that “agitates,

January 2020

We know caloric restriction extends life. But no one wants to do it, because it’s no fun. ~Lori Taylor

In their search for secrets to longevity, investigators often look for lifestyle clues provided by long-lived populations. Those residing in what National Geographic Fellow and bestselling author Dan Buettner calls “Blue Zones”, for example, are more likely to celebrate their 100th birthday and escape chronic maladies such as heart disease and cancer—the two biggest killers in the U.S. Buettner has identified the “Power 9” lifestyle habits commonly practiced by centenarians living in the five designated Blue Zones—Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and the Seventh Day Adventist community in Loma Linda, California.

LIVING LONG & Age-Defying Habits and the Fountain of Youth A

by Melinda Hemmelgarn

t age 29, Betty Holston Smith, of Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food. Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well. Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance—are beyond our control. However, the most critical ingredient seems to be our daily habits. Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck. 14

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For example, some individuals may be born with genes that confer longevity, but be unlucky due to where they live. The National Center for Health Statistics reports that life expectancy varies by zip code. That’s because where we live influences how we live, predicting access to healthful food, clean air and water, safe neighborhoods and stress-relieving green spaces such as parks and gardens. Genes are important, but our social and physical environments play a greater role in predicting our “healthspan” —the essence of a long and healthy life. According to researchers at the Columbia Center for Children’s Environmental Health, in New York City, even our first environment—the womb—can spawn diseases later in life if pregnant women are exposed to air pollutants, pesticides and the toxic stress of poverty.

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Regardless of genetics, the following behaviors can help anyone slow the aging process and improve quality of life: n Eat a plant-based diet. n Stop eating when 80 percent full. n Practice stress reduction techniques. n Find a sense of purpose. n Engage in physical activity throughout the day. n Consume moderate amounts of alcohol with food and friends. n Join a faith community, regardless of denomination. n Belong to a social network that engages in healthy behaviors. n Share love and time with children, parents and partners.

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Learning From the “Blue Zones”

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Survival of the Fittest

Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Missouri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). After menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporosis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.” LaFontaine recommends weightbearing exercises such as walking, jogging and high-intensity weight training to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an average age in the low 60s train with heavy weights. Some even participate in weightlifting competitions.” “We have observed women in this group move from osteopenia to normal BMD and from osteoporosis to osteope-

Finding Inspiration

Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms. ~Eve Van Cauter nia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.

LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview Tips to cope with loneliness: Tinyurl.com/TheEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com

Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100 miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.

Eating Well, but Not Too Much

Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western culture’s practice of eating until belt-bust January 2020

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Most people have something in their lives they can point to for strength. ~Betty Holston Smith the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-associated telomere shortening.

The Sleep Connection

Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unpro-

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ductive time, but it’s a “biological requirement for life.” In fact, it is one of the three pillars of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms.” No matter how long we live, we want to make the most of our time on Earth. Beyond diet and exercise, finding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives. Despite our virtual social networks, real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as dangerous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young. Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

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ing full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full. “We know caloric restriction extends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by 36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres—

mushroom can help combat staph, strep and even yeast infections. In addition to stimulating the immune system to reduce infections, Shiitake mushrooms help prevent inflammation caused by an overactive immune system. Shiitake mushrooms help the body fight a number of fungi, viruses and bacteria. Additionally, eating them may help prevent or reduce the number of flare-ups of rheumatoid arthritis. Shiitake mushrooms help prevent and neutralize oxidative stress in the body.

green living

Mushrooms

Boost Immunity, Improve Health and Increase Longevity

by Elizabeth McMillan, CNS, LDN

ature is full of natural healers that have been used for thousands of years. Specifically, mushrooms are fungi that boost immunity, improve health and increase longevity. Asian medicine has relied on mushrooms for centuries in holistic medicine. In recent years, researchers are discovering that the ancients had it right. Mushrooms are powerful disease fighters and support healthy cellular formation throughout the body. There are many different mushroom varieties; however, some are the most noteworthy for facilitating immunity. Maitake mushrooms, also known as “hens of the woods”, resemble the tail feathers of nesting hens. Although this mushroom is not commonly eaten in the West, it is very popular in the East. Maitake mushrooms help super-charge the immune system and reduce the risk of diabetes, stroke and high blood pressure naturally. They may help reduce intestinal inflammation, which can help improve immunity. Studies have shown that including Maitake mushrooms in your diet may

help combat various viruses and bacteria. During the flu season, a diet rich in mushrooms may help prevent the flu and the common cold. These mushrooms also help the body resist stress and activate immune cells throughout the body. In fact, Maitake mushrooms have been used to fight cancer, relieve the side effects of chemotherapy and for HIV/AIDS patients. Finally, those suffering from chronic fatigue syndrome may experience relief of stress and fatigue by eating Maitake mushrooms. Shiitake mushrooms are meaty mushrooms used in a variety of cuisines around the world. This mushroom offers antiviral and anticancer effects, making them the perfect choice for people who want to decrease their risk of illness and disease. In addition to helping prevent illness, Shiitake mushrooms can help lower cholesterol in the bloodstream by encouraging tissues throughout the body to absorb cholesterol and use it for energy. Shiitake are filled with vitamins, minerals and chemical compounds needed for immunity. This powerful

Reishi mushrooms vary in color and have a rounded or antler-fan shape. This mushroom is known as the “mushroom of immortality” because of its many health benefits. Reishi mushrooms offer antibacterial, antifungal and antiviral properties. These properties help kill herpes, candida and the Epstein-Barr virus. Regulation of the immune system helps prevent these and other illnesses with the use of medicinal mushrooms. In addition to these properties, Reishi mushrooms normalize cholesterol levels, improve blood sugar and reduce urinary problems caused by an enlarged prostate. Finally, because of its antiinflammatory properties, people suffering from rheumatoid arthritis can experience reduced symptoms and flare-ups. Maitake, Shiitake and Reishi mushrooms are often called medicinal mushrooms because of the numerous benefits each type offers. From improving cardiovascular functions to helping to fight cancer cells, these mushrooms improve your health and longevity because they contain antioxidant, antiviral and antibacterial properties. Mushrooms are also rich in protein and can be easily substituted for meat in many dishes. Include them in your diet to help improve your immune system naturally. In this cold and flu season, try adding these mushrooms to soups and stews for a powerful immune-boosting meal. Elizabeth McMillan, CNS, LDN, is a clinical nutritionist at the Rose Wellness Clinic, specializing in gut and thyroid health. For more information, visit RoseWellness.com. See ad, page 9. January 2020

After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started. ~Laura Durenberger

GREEN THERAPY Ecopsychology and the Nature Cure

F You can either see yourself as a wave in the ocean or you can see yourself as the ocean. ~Oprah Winfrey

Washington, D.C.

by Ronica A. O’Hara

or clients of family therapist Christian Dymond, the path to wellness begins on his 10 acres of woods and meadows in Milton, Vermont, walking alongside him, sitting by a babbling brook, watching squirrels gather nuts or the sun slowly set, breathing in the piney air. “There is a sense of safety that comes from being in the forest,” Dymond says. “Safety is necessary in order for the client to open up and share themselves with another human being.” Children, too, readily respond: “Getting a child outside into nature can bring life back into their eyes. Every day I see this happen.” The sweeping Santa Barbara beach is the office of clinical psychologist Maria Nazarian, Ph.D., as she accompanies clients on hour-long barefoot walks that might include a mindfulness exercise, goal-setting and meditation—all while watching waves foam, pelicans glide and sun-sparkles on the water. “When we feel connected to the world around us, we experience more joy and belonging, less depression and less anxiety, all of which increase our thinking, creativity, wellbeing and generosity,” she says.

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Their practices, known as ecotherapy, green therapy or nature-based therapy, are an outgrowth of a ballooning branch of psychology known as ecopsychology, which investigates the critical links between nature experiences and human well-being. In examining such matters as our neurological responses to nature, how climate change and weather disasters lead to anxiety and depression, how nature deprivation affects children, and why nature can produce transcendent awe, the field is reshaping the way that therapists and doctors help both adults and children heal. Ecopsychology is a relatively new discipline. Little more than two decades ago, historian Theodore Roszak pointed out in Psychology Today that in the Diagnostic and Statistical Manual of the American Psychiatric Association, one of the most-diagnosed categories involved sex: “In mapping sexual dysfunction, therapists have been absolutely inspired… [but] the volume contains only one listing remotely connected to nature: seasonal affective disorder.” Now, as the planet’s dire plight becomes a source of mounting concern, that

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green living

professional neglect is rapidly changing. Institute at the Golden Gate National There is a sense of safety The field of ecopsychology has produced Parks Conservancy. that comes from being in more than 100 authoritative studies Ecopsychology research programs the forest. Safety is necessary are opening at medical centers and linking nature to not only physical, but in order for the client to open universities, and ecotherapy classes are mental health. Researchers have found that spending time in nature settings up and share themselves with being added to academic degree programs helps lower stress, anxiety and depression, for therapists. Major health insurers are another human being. boosts positive mood, improves resilience financing pilot programs to measure time~Christian Dymond and immune response, increases life exin-nature outcomes, and electronic health pectancy, decreases anger, reduces blood records are starting to include nature pressure, eases computer fatigue and enhances energy, concenprescriptions, as well as pharmaceuticals. tration and cognitive functioning. Happily, it’s a therapy that can be self-prescribed. After Laura Recently, Danish researchers found that children raised in Durenberger, who blogs at ReduceReuseRenewBlog.com, gave the least-green neighborhoods were 55 percent more likely to birth to her son, she found symptoms of her generalized anxiety develop a serious mental illness than children that grew up in disorder at an all-time high, and ultimately linked it to rarely the greenest neighborhoods, regardless of social standing, affluleaving her house. When she goes too long without being outside, ence or parental mental illness. A British study of nearly 20,000 she says, “My anxiety spikes. I am irritable. My energy is low. people published in Scientific Reports concluded that spending at I don’t feel motivated or creative.” least two hours a week in nature, whether in brief breaks or long Now, even during the fierce Minneapolis winters, she is stretches, is an optimal amount of time to feel a sense of better dedicated to spending half an hour a day in nature: “After my time health and well-being. outdoors, I feel grounded, renewed, energized and much more Putting these findings in motion, doctors, therapists, clearheaded than before I started.” naturopaths, nurse practitioners and other health providers As ecotherapist Dymond puts it: “Nature is always there for are increasingly suggesting and prescribing time in nature, espepeople to heal themselves in.” cially for children. As of July 2018, there were 71 provider-based nature-prescription programs in 32 states, potentially involving Ronica A. O’Hara is a Denver-based health writer. Contact her at hundreds of thousands of patients, according to a survey by the OHaraRonica@gmail.com.

How to Practice Personal Ecopsychology n Spend two hours or more each week outdoors in natural settings, in either short or long blocks of time. n Take a free online course to gain an in-depth understanding of ecopsychology at Tinyurl.com/IntroEcopsychology. n Read books like Vitamin N: The Essential Guide to a Nature-Rich Life, by Richard Louv, or The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams. n Bring plants, flowers, seashells, pebbles and other reminders of nature into work and home settings.

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n Garden outdoors or keep a kitchen herb garden indoors. n Join a local birdwatching group. n Use nature scenes as wall art and screensavers. n Visit WalkWithADoc.org to join in a one-hour group walk with a local doctor. n Find more ideas at RunWildMyChild.com/incorporatingnature-into-daily-life.

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wise words

Bill Moyers on Covering Climate Now photo by Dale Robbins

by Julie Marshall

ill Moyers, an American icon of broadcast journalism, continues to inspire generations through his political commentary, documentaries and award-winning books, including the landmark 1988 PBS series Joseph Campbell and The Power of Myth. Beginning his career at 16 as a cub reporter in Marshall, Texas, he went on to earn more than 30 television Emmys, as well as prestigious career awards in film and television. Moyers announced his retirement in 2017 at the age of 83. However, this past spring, the journalist spoke at a Columbia Journalism Review conference, calling upon the nation’s reporters and news outlets to join the Covering Climate Now project in order to push a cohesive message of science and truth—that it’s not too late for our planet and all of its inhabitants, but first we all need to grasp what’s at stake.

When did you first hear of global warming?

Early in 1965. I was a special assistant to President Lyndon Johnson, and famous oceanographer Roger Revelle was a member of the White House science advisory committee. The scientific community had largely believed that we didn’t have to worry about carbon dioxide because the oceans would quickly absorb any excess. Revelle blew that consensus apart with his discovery that it was instead rising into the atmosphere— which meant slowly, then more swiftly turning up the temperature of the planet, as 20

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if the Earth was now a vast furnace; warming oceans, melting Antarctica, rising seas.

What was your response?

A twinge of disbelief, a little shock. But this was no wild alarmist sitting at that table. Well, LBJ took science seriously. As president, he gave the green light for the first official report on the potential threat to humanity from rising CO2 levels. Go online to “Restoring the Quality of Our Environment—1965,” and read Appendix Y4—Atmospheric Carbon Dioxide. He told us to distribute the report widely. One year later, his energy and attention and our resources were diverted to the war in Vietnam.

What prompted your sense of urgency now in taking the media specifically to task for its general lack of coverage of the climate crisis?

Reality. The hottest temperatures on record, fueled by greenhouse gas emissions. Hurricanes of extraordinary force and frequency. Floods, tornados, wildfires. Mass migration as a result of crop failures. A president who calls climate disruption a hoax. A cabinet and Congress protecting the profits of the fossil fuel industry. David Attenborough told the UN Climate Summit, in Poland, that we’re talking about “the collapse of our civilizations and the extinction of much of the natural world.” But our corporate media was more obsessed with the new “royal” baby born in Britain.

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What is the nature of the Covering Climate Now project?

Covering Climate Now is a big cooperative effort to tell the true story of what is happening and what we can do to change it—the story of fighting back against extinction, of coming to our senses. Our aim is to help beleaguered journalists and news organizations to abandon old habits, adopt best practices and overcome the usual obstacles—such as how to convince their own management to invest in better climate coverage and how to pay for it.

How crucial will the role of media be in influencing meaningful action on the most critical issue of our time?

Who else will sound the trumpet and be heard? We can take our readers, viewers and listeners to the ends of Earth, where oil palm growers and commodities companies are stripping away forests vital to carbon storage—and connect the dots. We can take them to the American Midwest, where this past spring’s crops brought despair and bankruptcy as farmers and their families were overwhelmed by floods—and connect the dots. And we can take them to Washington, D.C., and a government that scorns reality as fake news, denies the truths of nature and embraces a theocratic theology that welcomes catastrophe as a sign of the returning Messiah—and connect the dots.

What accounts for your own sense of urgency?

Photographs of my five grandchildren above my desk. Facts taped to the wall, like this one: The UN Intergovernmental Panel on Climate Change—an essentially conservative body—gives us 12 years to make the massive changes to drastically reduce global greenhouse gas emissions 45 percent below 2010 levels. And something Roger Revelle said many years ago that is lodged in my head: “Earth’s our home. Let’s not burn it up.” Julie Marshall is a Colorado-based journalist and author. Connect at FlyingBurros@gmail.com.

healing ways

The Two Arms of the Immune System

by Allan Tomson

he immune system is a complicated, mind-blowing, invader-killing, self-protecting machine within the human body. There are many types of white blood cells. Each has its specific job to do, and there must be precise coordination of these cell types to create the desired goal. There are two “arms” to our immune system, and they are the size of the Incredible Hulk’s. One side is the “innate”: it is nonspecific and includes barriers like skin and mucous membranes (intestinal lining, etc.) that keep dangerous things out. It is also made up of several indiscriminate defense lines: macrophages and neutrophils which are white blood cells that gobble up bad guys by the thousands. Second, there are natural killer cells that go after anything that is not recognized as “self”. They’re like starving pit bulls—and pathogens are on the menu. Next, we have “fever”. Bacteria do not like too much heat and send them straight to the mortuary. Heat also can help our body as it speeds up metabolism and repair. Many practitioners are now using far-infared biomats to raise body temperature and upregulate one’s immune system. Last, in this arm, we have “inflammation”.

This closes blood vessels and keeps pathogens from spreading. But we can’t forget the proteins—interferon is for viruses. Complement proteins punch a hole in the membrane of the pathogens to kill it. The second arm is “adaptive”. This is specific and targets specific microorganisms. It includes the B cells and T cells. B cells do their work outside of the cell (humoral immunity) and they make antibodies specific to each pathogen. It’s worth noting that our own antibodies don’t kill anything. They only place a tag on the pathogenic bacteria so the complement or macrophages can find them. Once you’re infected, it takes several days for your antibodies to ramp up and start tagging the bad guys. B cells also make “memory cells” that actually remember pathogens, so that if you are infected again with the same bad guy, your immune system remembers them, and the subsequent response is much faster and stronger. The other cells of our adaptive immune system are T cells, of which there are two types: cytotoxic and helper. Cytotoxic T cells ply their trade against anything that infects the cell. Pathogens, such as viruses, get into your cells, take over the machinery that repli-

cates and then start reproducing more viruses. I know what you’re thinking. If the immune system doesn’t want to attack its own bodies’ cells, then how does it find viruses? This is how: a set of cells called “antigen presenting cells” find the pathogens inside our cells and present a fragment on the cell’s surface to alert the cytotoxic T cell. They also connect with neighboring cells and have a mechanism that will stop the virus from getting into those cells and replicating itself. Finally, and most importantly, are helper T cells. They are vital to make the whole system function and are arguably the most important cell of our entire immune system. Helper T cells function to activate every other cell of our immune system. Without them, nothing works. Some diseases can fool or hide from the helper T cells, which makes for a real problem. Cancer is one of these diseases. They will also use something called a biofilm that covers bad cells so the helper T’s can’t find them. To stimulate and support this complex system, practitioners can use several tools. The far-infared biomat uses heat to stimulate immune function by as much as 40 percent. Nutrients like lauric acid from coconuts is effective against viruses; vitamin C, zinc, selenium, echinacea and elderberry are great immune stimulators. Olive leaf extract is another good supplement. Stress reduction is vital; that’s what gets you into problems in the first place. Essential oils as inhalants are quite good, especially if you’re prone to sinus problems. Finally, don’t forget energy medicine. Qigong and tai chi build energy in the body that helps keep you strong in the cold and flu season. It only takes 15 minutes per day for good results. Allan Tomson, DC, is the executive director of Neck Back & Beyond Healing Arts, an integrative wellness center in Fairfax, with a satellite office in Manassas. Tomson is a chiropractor and has skills and experience in functional medicine, visceral manipulation, CranioSacral Therapy and Cayce protocols. To learn more on this topic, contact Dr. Tomson at 703-865-5690 or visit NeckBackAnd Beyond.com. See ad, page 9. January 2020

healing ways

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NATURAL HEALING FOR HANDS Getting a Grip on Pain

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ost of us take our hands for granted until buttoning a shirt or opening a jar becomes a daunting task. Getting a grip on that pain and loss of function with holistic solutions can be a game-changer. Inflammatory conditions like rheumatoid arthritis and osteoarthritis, as well as repetitive motion syndromes like carpal tunnel, are commonly linked to hand and wrist pain, and effective treatment relies on identifying the underlying cause. “Systemic inflammation will be an issue in any case, but the root condition needs to be addressed,” says Kiva Rose Hardin, a New Mexico-based herbalist and co-editor of Plant Healer Magazine. Carpal tunnel, for instance, is not always a repetitive injury syndrome; it can sometimes be triggered by endocrine imbalances such as hypothyroidism, she says. Susan Blum, M.D., author of Healing Arthritis: Your 3-Step Guide to Conquering Arthritis Naturally, agrees on both the role of inflammation and the importance of looking beyond the diagnosis itself. “Inflammation is a process in the body, an end result, and we have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections.” By finding the trigger, relief is within reach with non-surgical solutions and

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We have to go upstream, so to speak, to find triggers including stress, gut health, toxins and infections. ~Susan Blum natural approaches such as physical therapy, specialized yoga, acupuncture, essential oils and inflammation-taming foods and herbs.

Gut Check

Factors like leaky gut syndrome, stress and inadequate nutrition can all kick inflammation into overdrive. The right dietary adjustments can go a long way toward putting on the brakes. “Inflammation from compromised gut health can contribute to both rheumatoid and osteoarthritis,” Blum notes. “Abdominal fat releases inflammatory molecules into the joints, so metabolic syndrome should [also] be looked at as a factor in osteoarthritis.” The simplest place to begin is to pay attention to food quality, she says. “Choose whole foods high in nutrients and fiber; eliminate all processed food; read labels to spot hidden sugars and food dyes.”

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Systemic inflammation will be an issue in any case, but the root condition needs to be addressed. ~Kiva Rose Hardin Blum, the founder of the Blum Center for Health, in Rye Brook, New York, initially guides her patients on an elimination diet to find dietary triggers like soy, corn, gluten, dairy, sugar and eggs. She also recommends a diet that is 70 percent plant-based and includes cold-pressed, solvent-free oils such as high-quality olive oil. Blum cautions against nightshade vegetables like eggplant, tomatoes, peppers and white potatoes that can trigger osteoarthritis pain.

Exercise and Prevention

Improper posture can set off a domino effect from neck to fingertips, resulting in carpal tunnel syndrome and other troublesome conditions. Prevention can go a long way. “Stretching and strengthening are the best ways to prevent injury or pain,” says physiotherapist Kelly Picciurro, of Spring Forward Physical Therapy, in New York City. Picciurro emphasizes exercise for rheumatoid arthritis sufferers. “It’s vital that these patients maintain a certain level of mobility, and [physical therapy] can improve that.” Those with repetitive strain injuries also respond well to gentle yoga postures like tree pose, upward hands and upward fingers. In general, yoga helps upper body muscles support and align the hands, wrists and elbows.

Snuffing Out Pain

Acupuncture, especially with a focus on postural muscles of the neck and back, can be effective in reducing pain and inflammation. Hot and cold treatments can bring relief for arthritis flare-ups. Circulation and resulting improved cell nutrition can be achieved by employing heat via showers, baths and heating pads. For acute pain, cold from an ice bag or frozen vegetables wrapped in a towel for 20-minute intervals reduces swelling by reducing circulation and dulling pain signals. Pain-reducing herbs such as cat’s claw, aloe vera, green tea, ginger, borage oil and chili pepper can all help fight systemic inflammation. Curcumin, the active ingredient in turmeric, is also a heavy hitter. Blum recommends at least 1,000 milligrams daily of curcumin that is formulated with pepper or a phospholipid for optimal absorption. A 2018 study published in The Journal of Nutritional Biochemistry found that the combination of curcumin and black pepper can repress inflammation signals in the intestines. Essential oils such as peppermint, eucalyptus, ginger, Roman and German chamomile, lavender and balsam fir are also effective in reducing pain, and have anti-inflammatory properties. A few drops can be added to Epsom salts for a bath or diluted and rubbed onto the area three times daily. Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

STRATEGIES FROM THE EXPERTS

Food tips from Susan Blum, M.D.

Replace refined sugar with maple sugar, coconut sugar or honey, all of which offer nutrients and minerals. Avoid overly processed agave nectar. If meats are consumed, choose organic and grass-fed. Choose whole grains.

Herbal suggestions from Kiva Rose Hardin

For topical pain-relieving applications, look for a fat/oil-based preparation with mint or cayenne for faster action. Powdered herbs in mass-produced capsules can lose medicinal efficacy quickly. Alcohol or glycerine-based tinctures are good choices that can be convenient when traveling. Ginger is an effective anti-inflammatory that can be added to food. Solomon’s Seal (Polygonatum), sustainably sourced, is especially useful in the treatment of rheumatoid arthritis; the rhizome of this plant seems to work on the synovial fluid of the joints. Reishi (Ganoderma lucidim) is an important part of any autoimmune formula. A decoction or extract is beneficial for arthritis, fibromyalgia and lupus. Ashwagandha (Withania somniferum) reduces stress and anxiety while moderating inflammation; it is especially effective in the treatment of autoimmune disorders and endocrine disruption. Hawthorn (Crataegus) reduces systemic inflammation and has a moderating effect on most forms of arthritis and joint pain; it also strengthens the collagen matrix of the body and supports overall joint health.

Computer posture reminders from Kelly Picciurro

Elbows should rest at about a 90-degree angle and comfortably at the side. Wrists should lie in a neutral position; not be too extended or flexed. The keyboard and mouse should be close to the body to avoid excessive reaching of the hands. January 2020

event spotlight

Awaken Your

Godly Brain Discussion and Book Signing with the Author

Dr. Charles Gant, M.D.

by Robin Fillmore

t is undeniable that we believe we live in fear-filled times. Dr. Charles Gant, M.D., Ph.D.’s newest book helps us to understand the reasons that so many of us, as well as our family and friends, feel this way. Awaken Your Godly Brain: The Undeniable Link Between Brain Chemistry and Function, Sustainable Happiness and Spirituality is a scientific, easy-to-read, treatise on interpersonal happiness, spirituality and political liberty. Gant will be offering a discussion and book signing at two different locations in our area—first from 6:30 to 9:30 p.m. on January 7, at River Road Unitarian Universalist Congregation, in Bethesda, and then at 7:30 p.m. on January 16 at Barnes and Noble, in Rockville. All that we fear in the world, such as violence, addiction, corruption and the disintegration of the family, is caused by a deterioration of our greatest asset— our prefrontal Godly Brain. We are created with the same basic brain hardware used by Jesus, Buddha, Muhammad, Moses, Lao Tzu and the saints and sages throughout the ages as they taught us about our transcendent potential. Like them, we have the “right stuff ” built into our brain that’s simply waiting for a spark to ignite the awakening. Awak-

Washington, D.C.

en Your Godly Brain provides a roadmap to long-term happiness, transformative personal power and world survival. In a recent interview with Gant, a functional medicine physician at National Integrated Health Associates, he shared his motivation for writing this book. He notes that he had always been interested in the brain. In fact, his doctoral research in the early 1980s predicted that the prefrontal cortex, which is roughly a sixth of the brain, confers spirituality. “My books and studies published as an M.D. went on to show that the brain can heal naturally without dangerous psychotropic medication. The science showed up for the last 15 years, proving that we all have a brain that is designed to become aware, compassionate, creative, wise and to care for one another.” In his research, Gant has learned that humans are anatomically and physiologically designed to be self-actualized and transcendent beings. He notes, “The other five-sixths of our brain—our animal brain—which drives perfectly normal survival compulsions like thirst and hunger, unfortunately, carries reptilian behavioral compulsions, compelling us to dominate or submit to each other, which could never work in humans

NaturalAwakeningsDC.com

because of how our brains work. You might understand why tyranny cannot work in humans by following the rebellions happening now in Hong Kong, Iran and France. Human beings can never be happy until we are free, which proceeds all the way to exercising our transcendent true natures.” When asked the purpose of this book at this time, he suggests that this book is a “how-to” for sustainable happiness and hope, letting people know that we have all the right stuff in our brain to overcome our problems, provided that we access our inherent brain intelligence. Gant notes, “This book is not about the latest psycho-babble fad technique, political ideology or identity or philosophy. It’s about what we actually are, based on the latest scientific studies.” Locations for the book events: River Road Unitarian Universalist Congregation, 6301 River Rd., Bethesda; and Barnes and Noble, Montrose Crossing Shopping Center, 12089 Rockville Pk., Rockville. Gant’s book is also available from Amazon. Gant’s medical practice location: National Integrated Health Associates, 5225 Wisconsin Ave. NW, Ste. 402, Washington, D.C. For more information, visit NIHADC.com. See ad, page 11.

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natural pet

WHEN OLDER PETS GET QUIRKY

Dealing With Cognitive Dysfunction Syndrome by Julie Peterson

s dogs and cats get older, they may slow down or have other physical issues. Some experience cognitive decline which resembles Alzheimer’s disease in humans. It presents differently in every pet and can include numerous symptoms that begin gradually, sometimes just seeming like quirky behavior instead of a disease. Cognitive dysfunction syndrome (CDS) can affect dogs or cats, and there is currently no known cause or prevention. Progress has been made on Alzheimer’s research in humans, with neurologists discovering that plaque buildup in the brain does not cause the disease: That is the immune system’s response to the disease. Necropsies on dogs with CDS have shown similar plaque buildup in the brain. “Unfortunately, little research has been done regarding this condition, so we can only hope to use human studies to gather information that will help our affected pets,” says Dennis W. Thomas, DVM, a holistic veterinarian in Spokane, Washington, and author of Whole-Pet Healing: A Heart-to-Heart Guide to Connecting with and Caring for Your Animal Companion. With no test available for CDS, pets are diagnosed by excluding medical and behavioral problems that can resemble having the ailment.

Signs to Watch For

Issues that could point to CDS include: n Confusion or disorientation: standing in a corner, difficulty walking through

doorways, walking in circles or trouble following familiar routes n Decreased activity: sleeping excessively, seeming withdrawn, lack of grooming, loss of interest in toys, people or food n Restlessness, anxiety or compulsiveness: waking often at night, whining or yowling, new fears, pacing or constantly licking n Attention seeking: wanting to be near humans and showing high distress when left alone n Incontinence: soiling the house after previously being house-trained n Irritability or aggression: growling/ hissing or biting without cause These troubles could also be indicative of a treatable condition, such as a urinary tract infection or an injury, so it’s essential to have the pet examined.

Caring for the Patient

While CDS will continue to alter brain and nerve function, there is some hope for pet lovers faced with the diagnosis in the early stages. Thomas recommends a natural approach that includes diet modification, filtered water, vitamin and herbal supplements, and eliminating stress. Diffusing calming essential oils can be helpful for dogs (and humans), but is not recommended for cats. Kathryn Sarpong, DVM, a veterinarian at Metro Paws Animal Hospital, in Dallas, also recommends dietary changes to her patients. “Recent studies have shown that medium-chain triglycerides may be help-

ful, and they are in some senior pet foods. Supplementation of melatonin may help with sleep-wake cycles.” Anxiety often becomes part of the animal’s new normal, but pet parents can help cats and dogs with this by keeping them as active as possible, introducing new toys and interacting. “Keep your dog’s mind active by providing games and opportunities for play. Daily walks provide not only exercise, but also mental stimulation,” says Lisa Lunghofer, Ph.D., executive director of The Grey Muzzle Organization, in Washington, D.C. Pets with anxiety or pain may benefit from cannabidiol (CBD) products. Clarissa Valdes, a homemaker in Homestead, Florida, has a 15-year-old cat with CDS. Minini would wander around in the house, looking lost. Then, the all-night howling sessions began. “We started to worry that she was in pain,” says Valdes. However, a veterinarian diagnosed CDS. “The vet suggested medication, but I wanted to go in a natural direction,” says Valdes, who started Minini on CBD oil. The cat finally slept through the night. A month in, Minini is doing better overall. With time, CDS patients may lose hearing or sight in addition to experiencing a progression of symptoms. “Make sure your home is predictable and safe,” says Lunghofer. Use gates to close off stairs or move furniture or other items that could be hazardous.

Prevention on the Horizon

Because inflammation caused by an inappropriate diet is the underlying problem of most chronic diseases in pets, Thomas believes that prevention for CDS is possible. “Feeding a non-inflammatory, speciesspecific, balanced diet that is fresh and not heat-processed is critical,” he says. In addition, he advises his patients get probiotics, digestive enzymes, omega3s and antioxidant nutrients. Vaccinations, when necessary, should not contain heavy metal preservatives. “The goal is to keep the gut and immune systems healthy, avoid toxins that affect the nervous system and minimize environmental stress.” Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com. January 2020

photos by Aaron Baker

healthy kids

RAISING ENVIRONMENTALISTS Teachers Prep Kids for the Future

by Yvette C. Hammett

ducators have switched from preaching to kids about environmental degradation to using hands-on lessons to get K-12 students not only interested in the world’s environmental priorities, but also actively participating in solutions, maybe even seeking out related careers. “You hope students can translate passion into intellectual curiosity on these subjects and develop the expertise so they can go beyond being an activist to being an advocate,” says Kenneth Walz, Ph.D., who works on the Wisconsin K-12 Energy Education Program at the University of Wisconsin-Stevens Point. Walz, who teaches chemistry, engineering and renewable energy at Madison Area Technical College, also serves as its director of the Center for Renewable Energy Advanced Technological Education. While K-12 environmental education still has no specific niche in curriculum, according to a case study of The National Academies of Sciences, Engineering and Medicine, numerous groups and educators are working to ensure the next generation is prepared for the environmental challenges it will certainly face.

Washington, D.C.

NaturalAwakeningsDC.com

Today’s educators believe hands-on learning will prepare Generation Z and those that follow to look for solutions and even seek active roles to implement them. Aaron Baker, a Sussex, New Jersey, advanced placement environmental science instructor and a two-time winner of the U.S. Environmental Protection Agency Region 2 Presidential Innovation Award, says the key to getting through to the next generation is showing them a problem that’s close to home that they can touch and feel, and then relating it to a global issue. “A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community,” Baker says. “We collaborate with the Wallkill River Watershed Management Group to restore riparian areas and increase biological diversity.” The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school. “This type of hands-on work not only has a direct relationship to their lives here in Sussex County, but is also relevant to similar issues on a global scale.”

The 30-year-old National Environmental Education Foundation (NEEF) no longer sends speakers to schools. Instead, it encourages teachers to get the students outside working with partners like the National Park Service or the U.S. Forest Service to learn about real world problems near their homes, says Robert Sendrey, program director of environmental education. Motivation and inspiration are key, he says. “We were created to help make the environment more accessible, relatable, relevant and more connected to the average American’s life.” Rather than focusing on the negative aspects of climate change and the challenges ahead, NEEF promotes a healthy lifestyle and emphasizes the need for clean air and water. “We emphasize the well-being of people, which is directly related to the health of the environment,” Sendrey says. Success starts with a change in attitude and awareness, and ultimately needs to culminate with action, he says. For example, NEEF teamed up with zoos and aquariums for the Skip the Straw

A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community. ~Aaron Baker

We emphasize the well-being of people, which is directly related to the health of the environment. ~Robert Sendrey

campaign, educating the public about the environmental harm caused by single-use plastics. The University of Wisconsin K-12 education program focuses on environmental impacts of the energy sector—especially on air and water quality. “If you are burning coal to produce electricity, it creates all kinds of atmospheric pollution—acid rain and soot that causes respiratory illness,” says Walz. “If we weren’t burning fossil fuels, urban smog wouldn’t even be a thing.” The energy curriculum for students includes content on biofuels and electric transportation. “For them, it is more thinking about the types of transportation they use, whether they are driving, riding a bike or taking a bus.” They don’t get to choose what kind of fuel the bus runs on, but they can be educated to be good future consumers, he notes. “I think they appreciate the issue,” Walz says of the students. “Middle schoolers bring the passion. That sort of raw, emotional angst is something we left behind in our teenage years. Adults have been way too complacent for way too long.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.

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January 2020

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Washington, D.C.

When Workouts Don’t Work

Why Less Is Sometimes More

by Marlaina Donato

xercise is a proven deprived, overworked The key is to not component in and doing intense overtrain and to losing weight and workouts but not seeing do just enough to preventing cardiovascular weight-loss results, that’s adequately stimulate a signal that cortisol is disease and diabetes, but not all exercise regimens potentially too high and the system. yield the same results for needs to be addressed.” ~Beth Shaw everyone, especially when Fat-burning, highdaily stress is a factor. intensity interval training While workouts are often intended to (HIIT)—bursts of exercise with minimal reduce the body’s physiological response periods of rest in between—raises levels to mental and emotional stress, exercise of cortisol. These tend to decrease after a itself can serve as a physical stressor that workout, but can remain on overdrive if exacerbates the problem. This delicate HIIT is not balanced with low-intensity balance revolves around the stress hormovement. Add jam-packed schedules to mone cortisol. the mix, and the side effects of chronical While cortisol is needed to kickly elevated cortisol result not only in lonstart metabolism and burn fat, too much ger recovery time, but insomnia, fatigue, of it can increase the body’s fat stores. low immunity and failure to lose weight, Stephanie Mansour, host of Step It Up especially around the midsection—a With Steph, a weekly TV fitness program phenomenon that has earned cortisol the in Chicago, sees this correlation in her nickname “the belly fat hormone”. private practice for women. “Aggressive Balancing HIIT with yoga, Pilates, workouts definitely perpetuate stress, and elliptical training, swimming or walking aren’t always necessary for weight loss. If can help to reset the nervous system and one of my clients is stressed-out, sleepbring the rest of the body back up to speed.

NaturalAwakeningsDC.com

Cortisol-Conscious Workouts

Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shifting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.” Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health. The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.” When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”

Mixing It Up

Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS)

Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss. ~Stephanie Mansour cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the Journal of Obesity, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.” Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

More Low-Stress Workout Tips

Calendar A wonderful resource for filling your workshops, seminars and other events.

Two styles available: n Calendar of Dated Events:

Designed for events on a specific date of the month.

n Calendar of Ongoing Events:

Designed for recurring events that fall on the same day each week.

Beth Shaw: I recommend high-intensity training first thing in the morning on an

empty stomach three times a week, and adopting a yoga practice a few days a week that includes restorative yoga in the evenings to reduce cortisol.

Stephanie Mansour: Try high-intensity workouts for a few weeks. Take inventory of how you feel each day. Look at your progress over a few weeks to find a healthy balance. If it’s not working, change it up.

Tori Brown: If Pilates is your go-to exercise for strength training, opt for private train-

ing three times a week (minimum). If you are combining Pilates with other modes of exercise and really just need the cortisol downplay and core work, choose mat classes two times a week. Pilates private instruction will completely change the way you do all other forms of exercise. It is very different than all other exercise and very complementary.

202-505-4835 NaturalAwakeningsDC.com January 2020

Copper in new device stops cold and flu

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, by Doug Cornell no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and they touched the surface,” he said. copper stops colds cause misery. People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA16. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids Washington, D.C. NaturalAwakeningsDC.com ADVERTORIAL 30

calendar of events

WEDNESDAY, JANUARY 15

NOTE: All Calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email CalendarNADC@gmail.com for guidelines and to submit entries. No phone calls or faxes, please.

Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info: ArlingtonLaughterYoga@yahoo.com.

with name and email. RSVP: 703-454-9326 x0 or Info@TreatYourselfToHealth.com.

FRIDAY, JANUARY 10

special event

Sound Healing Certification

THURSDAY, JANUARY 2 What 3 Things To Do Today (Or Next), To Decrease Belly Fat – 7am. Learn how stress shows up in the body as symptoms and body fat and that you thought were something else. Learn now hormone imbalances, especially thyroid and cortisol, man or woman, can distort your midsection into a large Belly and prevent weight loss, even with dieting and exercise. Learn what really works for permanent loss of belly fat and bulges, a safer, non-life-threatening approach to wellness practice. Free. Regenasyst Wellness and Health, webinar online, zoom link provided with name and email. RSVP: 703-454-9326 x0 or Info@TreatYourselfToHealth.com.

MONDAY, JANUARY 6 Reiki 1 Certification – 1-4pm. Also on Jan 26. With Sylvia Sturm, MRT and Connie Custer, MRT. A twopart class in this gentle energy balancing modality with a special emphasis on self-treatment. Students will learn the history of reiki, identify hand positions for treating self and others, receive attunements to the reiki energy and practice hands-on sessions. Those attending both classes will receive Reiki 1 certification. $150. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.

TUESDAY, JANUARY 7 What 3 Things To Do Today (Or Next), To Decrease Belly Fat – 7pm. Learn how stress shows up in the body as symptoms and body fat and that you thought were something else.Learn now hormone imbalances, especially thryoid and cortisol, man or woman, can distort your midsection into a large belly and prevent weight loss, even with dieting and exercise. Learn what really works for permanent loss of belly fat and bulges, a safer, non-life-threatening approach to wellness practice. Free. Regenasyst Wellness and Health, webinar online, zoom link provided with name and email. RSVP: 703-454-9326 x0 or Info@TreatYourselfToHealth.com.

THURSDAY, JANUARY 9 What 3 Things To Do Today (Or Next), To Decrease Belly Fat – 11am. Learn how stress shows up in the body as symptoms and body fat and that you thought were something else.Learn now hormone imbalances, especially thyroid and cortisol, man or woman, can distort your midsection into a large Belly and prevent weight loss, even with dieting and exercise. Learn what really works for permanent loss of belly fat and bulges, a safer, non-life-threatening approach to wellness practice. Free. Regenasyst Wellness and Health, webinar online, zoom link provided

Through Jan 12. Learn the principles, practice and protocols of Sound Healing to use these effectively in your own practice and groups. $425

Friday, January 10 • 9am-5pm Stafford House of Yoga, Stafford, VA. Register: Mark Torgeson 540-373-7011 HealingSoundImmersion.com/Training.

Nourish Your Year, Nourish Your Life: Intuitive Eating and Yoga Retreat – 4pm. Through Jan 12. With Lil Omm founder, Pleasance Silicki and Allison Tepper, Nutrition Consulting. Take time out of your busy life to unwind, connect with your body and learn how to incorporate self-care into your daily routine. Set your yearly intentions, make space for growth and learn how to love your life and your body. Pricing depends on room options and includes both lodging and meals. Retreat to take place at a beautiful estate in Harper’s Ferry, WV. Register: AllisonMTepper@gmail.com.

SUNDAY, JANUARY 12

special event

Illuminate Punta Gorda Florida

The finest local holistic wellness practitioners, products and amazing artisans. Try sample sessions; find crystals, jewelry, essential oils, spa products, gifts and art. Free workshops. $5 online or $6 at the door.

Saturday, January 12 • 10am-4pm

Charlotte Harbor Event and Conference Center 75 Taylor St, Punta Gorda, FL. Info: 575-519-5883 Connect@IlluminateFestivals.com. Healthy Menu Planning and Meal Prep – 11am1:30pm. With Chef Kara Garrett. Start out the new year on a healthy note. Learn tips to make weekly meal planning easier and together we will prepare simple make-ahead and easy-to-reheat meals for the week. $25 (suggested donation). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org. Rediscovering Your HeArt: Finding Joy and Creativity Through Expressive Writing – 2-4pm. Start the new year off with writing prompts and exercises to help you jumpstart creative projects that have languished or simply to find ways to live a more expressive, joyful life. $250. Dragonfly Communications, LLC, I/O Spaces Silver Spring, 8222 Georgia Ave, Silver Spring, MD. Register: Eventbrite.com/e/Rediscovering-you-Heart-Finding-Joy-Creativity-Through-Expressive-WritingTickets-78006576771.

THURSDAY, JANUARY 16 Essential Oils 101 Class – 7pm. This is a great lowkey event to be introduced to essential oils. Neck, Back and Beyond, 10195 Main St, Ste D, Fairfax, VA. Info: 703-865-5690 or NeckBackAnd Beyond.com.

SATURDAY, JANUARY 18

special event

Illuminate Columbia Maryland

Saturday, January 18 • 10am-5pm Fairfax Marriott at Fair Oaks 11878 Lee Jackson Memorial Hwy Fairfax, VA. Info: 575-519-5883 or Connect@IlluminateFestivals.com or IlluminateFestivals.com/Columbia

SUNDAY, JANUARY 19

special event

Illuminate Fairfax Virginia

Sunday, January 19 • 10am-5pm Fairfax Marriott at Fair Oaks 11878 Lee Jackson Memorial Hwy Fairfax, VA. Info: 575-519-5883 or Connect@IlluminateFestivals.com or IlluminateFestivals.com/Fairfax

SATURDAY, JANUARY 25 Survivorship One Day Retreat: What’s Important Now? – 9:30am–-4pm. With Erin Price, LGSW, and Samantha Evans. A day-long retreat for cancer survivors on the theme of understanding what is important to each individual participant. There will be multiple programs including art, mindfulness and nutrition. Lunch will be provided. $45. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.

SUNDAY, JANUARY 26 Ayurveda Circle 2020 – Through Dec 2020. A yearlong stress management and self-care live circle, based in Ayurvedic Wisdom, Holistic Health and the Science of Well-Being. $1,500 for the year or $147/month for 12 months. Register: Pleasance@LilOmm.com.

TUESDAY, JANUARY 28 Laughter Yoga – 7:30-8:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation.

January 2020

Free. Washington National Cathedral, 3101 Wisconsin, Ave, NW. Info: ArlingtonLaughter Yoga@yahoo.com.

WEDNESDAY, JANUARY 29 A Conversation and Discussion of End-of-Life Experiences – 6:30-8pm. With artist Leigh Davis. The talk invites the audience to participate and speculate about the boundaries between the physical world, the emotional world and what may exist beyond. Free. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.

THURSDAY, JANUARY 30 Movement and Exercise After a Cancer Diagnosis – 6:30-8pm. With Michelle Stravitz and Ilana Gamerman. The founders of 2Unstoppable will present the research and share practical guidance, tips and resources to help you keep moving and stay strong. $15 (suggested donation). Smith Center for Healing and the Arts, 1632 U St. NW. Info: 202483-8600 or SmithCenter.org. Movie Night – 7pm. The Biggest Little Farm. $5 donation. Space is limited, RSVP appreciated. Neck, Back and Beyond, 10195 Main St, Ste D, Fairfax, VA. Info: 703-865-5690 or NeckBackAndBeyond.com.

plan ahead MONDAY, FEBURARY 3 Laughter Yoga – 6:30-7:30pm. Please join us for a playful and fun practice that has been proven to reduce stress and strengthen the immune system. The session ends with a silent meditation. Free. Arlington Central Library auditorium, 1015 N Quincy St, Arlington, VA. Info: Arlington LaughterYoga@yahoo.com.

SUNDAY, FEBRUARY 23 Rediscovering Your HeArt: Finding Joy and Creativity Through Expressive Writing – 2-4pm. Start the new year off with writing prompts and exercises to help you jumpstart creative projects that have languished, or simply to find ways to live a more expressive, joyful life. $250. Dragonfly Communications, LLC, I/O Spaces Silver Spring, 8222 Georgia Ave, Silver Spring, MD. Register: Eventbrite.com/e/Rediscovering-you-Heart-Finding -Joy-Creativity-Through-Expressive-WritingTickets-78006576771.

Conservation is a state of harmony between men and land. ~Aldo Leopold

Washington, D.C.

ongoing calendar NOTE: All Calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email CalendarNADC@gmail.com for guidelines and to submit entries. No phone calls or faxes, please.

sunday

tuesday

Sunday Morning Meditation Class – 10:30am12:30pm. With Hugh Byrne. An oasis in a busy week, including 30-minute guided meditations, a 10-minute walking meditation and 30-minute discussion. A mini-retreat. Drop-ins welcome. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

Mindfulness in Recovery – 6:30-8pm. This group is open to new meditators and seasoned practitioners alike with a common interest in the intersection of Buddhist teachings and 12 Step recovery. All 12 Steppers are welcome and we ask that participants have at least 90 days of continuous recovery and a working relationship with a home 12 Step recovery group be established before attending your first meeting. This group is not a replacement for our individual 12 Step programs. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

monday Early Morning Meditation – 7:30-8:15am. A beautiful way to start your day, with a 30-minute meditation and optional 15-minute discussion following. Drop-ins welcome. A project of the Insight Meditation Community of Washington (IMCW). The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. Healing Circle for Moms with Cancer – 11am12:30pm. With Manju Nair. This ongoing healing circle will focus on the unique needs of mothers, with children of any age, who are living with cancer. No matter where you find yourself on your journey, you will have a chance to be with others who share in your experience. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org. Mindfulness and Meditation – 12-12:45pm. With Erin Price, LGSW. Mindfulness skills can help combat stress, anxiety and uncertainty in everyday life. This series will explore various mindfulness skills and is open to all experience levels. Free. GW Cancer Center, 2150 Pennsylvania Ave, NW (1st floor in the Katzen Board Room). Info: 202483-8600 or SmithCenter.org. Healing Circle for People Living with Lymphedema – 2:30-4pm. With Danielle Ferris, MS, OTR/L, CLT, Maude Fish and Bonnie Vermillion. This ongoing healing circle will focus on the unique needs that people who are living with Lymphedema face. No matter where you find yourself on your journey you will have a chance to be with others who share in your experience. Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.

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wednesday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

thursday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org. Naturopathic Consultations – 5-7pm. With Deirdre Orceyre, ND, MSOM, L.Ac. A 30 minute healthy living consultations for members of the Smith Center community who may be unable to access medical integrative services in a clinical setting due to cost limitations. By appointment only. $10-40 (suggested donation, sliding scale). Smith Center for Healing and the Arts, 1632 U St, NW. Info: 202-483-8600 or SmithCenter.org.

friday Early Morning Meditation – 7:30-8:15am. See Mon for details. The Center for Mindful Living, 4708 Wisconsin Ave, Ste 200, NW, Tenleytown. Info: Living-Mindfully.org.

community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Stephen@NaturalAwakeningsDC.com to request our media kit.

ACUPUNCTURE HOMA HASHIME, ND, M.AC., L.AC., DIPL. AC Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • Info@RoseWellness.com RoseWellness.com

Homa Hashime is a licensed acupuncturist and naturopathic doctor. She obtained a master’s degree in acupuncture from Tai Sophia Institute and her doctorate in Naturopathic Medicine from Bastyr University. She is also an Advanced Detoxification Specialist in auricular acupuncture for addiction and strion. She has experience treating various acute and chronic conditions including stress, depression, anxiety, infertility, eating disorders, PTSK, menstrual problems, migraine headaches, and painful joints and muscular conditions using acupuncture, herbs, nutritional supplements, craniosacral therapy and cupping treatment. See ad, page 9.

BEDROOM FURNITURE SAVVY REST NATURAL BEDROOM

258 Maple Ave East, Vienna, VA and 12242 Rockville Pike, Rockville, MD 703-255-7040 (VA) or 301-770-7040 (MD) Maddie@SavvyRest.com • SRNB.com Savvy Rest Natural Bedroom is the premier retailer of Savvy Rest organic mattresses and bedding, a Virginia manufacturer and retailer of fine bedroom furniture. See ad, page 3.

CANCER SUPPORT NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

If you are diagnosed with cancer, there are supportive treatments which may enhance the body’s ability to fight cancer and help the traditional cancer treatments work more effectively. Integrative, holistic medicine combines traditional and adjunctive complementary treatments to restore the patient to a better state of health and improve the quality of life. Whereas traditional medicine will focus on treating the tumor, the holistic approach is to focus on the patient and outcome.

CHIROPRACTOR NECK BACK & BEYOND WELLNESS CENTER DR. ALLAN TOMSON, DC

10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com NeckBackAndBeyond@gmail.com Dr. Allan Tomson, DC, director of Neck Back & Beyond Healing Arts in Fairfax, VA, with a satellite office in Manassas, VA. He is not your ordinary chiropractor with skills and experience in functional medicine, visceral manipulation, craniosacral therapy and Cayce protocols. See ad, page 9.

CLEANING MAID BRIGADE CAPITAL REGION

4813-A Eisenhower Ave, Alexandria, VA 800-515-6243 • MaidBrigade.com Marketing@Maid-Brigade.com We are Green Clean Certified, so you can have peace of mind that you r home w i l l b e healthier for you, your pets and the environment. See ad, page 7.

CONSULTING JESSICA CLAIRE HANEY CONSULTING 571-358-8645 • JessicaClaireHaney.com Jessica@MindfulHealthyLife.com

Writing, editing, marketing/ digital media support and strategy consulting for holistic-minded businesses and organizations from experienced local writer, blogger and event organizer Jessica Claire Haney.

CORPORATE WELLNESS MARIANNE SCIPPA

Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA 703-865-5690 • NeckBackAndBeyond.com ScippaAssociates.com We design interactive sessions for you and your staff to better understand the physical, mental and emotional costs of many common work management habits. Individual or team coaching for ongoing leadership, management and health development support to create the peak performance habits you need. See ad, page 9.

DENTAL – HOLISTIC DENTAL EXCELLENCE INTEGRATIVE CENTER

Dr. Sheri Salartash, DDS, FAGD, FICOI, FAAP Certified Holistic Mouth Doctor 3116 Mt. Vernon Ave., Alexandria, VA 703-745-5496 • DentalExcellenceVA.com Dr. Salartash offers comprehensive integrative care for the mouth, including general and preventative family dentistry, cosmetic smile design and implants, orthodontics and clear aligners, Chao Pinhole Gum Rejuvenation Therapy, mercury-safe removal, TMJ, sleep apnea and snoring treatment. From her green office, using sustainable practices and materials, Dr. Salartash treats both adults and children. See ad, page 3.

ESSENTIAL OILS PAM SNYDER

Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com 703-865-5690 • NeckBackAndBeyond.com Let us help you integrate the healing power of essential oils into your home and personal care routines. We offer free ongoing classes each month. Individual and group consultations are available by appointment. See ad, page 9.

HEALTH COACHING NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 NICADC.com/Health-Programs/ Rejuvenation-Detoxification.html

Rejuvenation & Detoxification program provides guidance to restore balance and health with lifestyle tips on diet, hydration, digestion and internal cleansing and detoxification with integrative at-home and spa strategies.

HOLISTIC NUTRITION ELIZABETH MCMILLAN, MS, CNS Rose Wellness Center 571-529-6699 • RoseWellness.com

Elizabeth McMillan is a boardcertified clinical nutritionist specializing in functional nutrition. She believes in finding the root cause of a liments and cre at ing a personalized dietary plan to restore optimal wellness. Elizabeth specializes in diabetes, food sensitivities, gastrointestinal health, autoimmunity and metabolic syndrome issues. Call today to see how she can help. See ad, page 9.

January 2020

HOMEOPATHY

HYPNOTHERAPIST

MICHAEL LISS

Rose Wellness Center 571-529-6699 • RoseWellness.com Michael Liss is a Doctor of Classical Homeopathy and an integrative health practitioner. He specializes in using homeopathy to help you find relief from various emotional and physical health problems including addictions, substance abuse, anxiety, depression, allergies, asthma, childhood ailments, migraines, hair and skin disorders, immune deficiencies and sinus disorders. See ad, page 9.

HYPNOSIS FREE YOURSELF HYPNOSIS Michelle DeStefano 301-744-0200 • FreeYourselfHypnosis.com FreeYourselfHypnosis@gmail.com

INTEGRATIVE MEDICINE

DIANNE RHODES HYPNOTHERAPY AND DREAM INTERPRETER Neck Back & Beyond Wellness Center 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com 703-865-5690 • NeckBackAndBeyond.com

Dianne Rhodes is a NGH-Certified Hypnotherapy Practitioner and a Certified Projective Dreamworker. For five years, she has been using a client-centered approach to help people make positive behavior changes utilizing the powerful tool of hypnotherapy. She guides people to overcome issues such as: overweight, fears/anxiety, stress, chronic pain, difficulty sleeping, sadness/depression and lack of confidence, fear of public speaking, nail biting, poor academic/sports performance and clutter/hoarding. See ad, page 9.

Life strategies and techniques to rewrite the software of your mind and change the printout of your life—become stress-free, stop smoking, manage pain or lose weight. We work with PSTD, birthing, peak performance, PSYCH-K, Graphology, meditation and qigong. See ad, page 7.

SUSHMA HIRANI, MD

Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA Info@RoseWellness.com RoseWellness.com • 571-529-6699 Dr. Sushma Hirani uses an integrative approach to wellness, utilizing conventional medicine and evidence-based complementary therapies. She strives to treat the whole person and emphasize s nut r it i on , preventive care and lifestyle changes. Dr. Hirani specializes in the treatment of chronic issues such as hypothyroidism, fibromyalgia, chronic fatigue, hormonal imbalances, digestive disorders, menopause and women’s health issues. Patients love her compassionate care and personalized attention. See ad, page 9.

INDIGO INTEGRATIVE HEALTH CLINIC The Waterfront Center 1010 Wisconsin Ave, Ste 660, NW 202-298-9131 • IndigoHealthClinic.com Facebook.com/IndigoHealthClinic Twitter.com/IzzyIndigo

Are you living with a health problem which you aren’t sure how to handle? Give yourself the opportunity to describe your symptoms in detail, how those symptoms make you feel and how having them affects your life. With proper diagnosis and treatment you can be restored to vibrant health.

North America’s Leader in End-of-Life Doula and Conscious Dying Coach Certiﬁcation WWW .C ONSCIOUS D YING I NSTITUTE . COM

Be Held | Be Whole Be Healing Become a Sacred Passage End-of-Life Doula

Tampa, FL

Phase 1: Feb 25-27 2020 Phase 2: May 14-18, 2020 303.440.8018 info@consciousdyinginstitute.com

Washington, D.C.

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ALEX LEON, MD

Integrative Family Physician Rose Wellness Center 2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Dr. Alex Leon is a board-certified family physician specializing in integrative functional medicine to help restore and maintain your wellbeing. He has a special interest in men’s health care, chronic pain syndromes including musculoskeletal problems, fibromyalgia, bioidentical hormone replacement for men and women, chronic conditions including hypothyroidism, gastrointestinal disorders and allergic disorders. He treats kids too. See ad, page 9.

NATIONAL INTEGRATED HEALTH ASSOCIATES 5225 Wisconsin Ave, Ste 402, NW 202-237-7000 • NIHADC.com

The professional health team at NIHA is comprised of holistic medical physicians, biological dentists, naturopaths, a chiropractor and health professionals highly skilled in acupuncture, nutrition and other healing therapies.

ROSE WELLNESS CENTER

2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Info@RoseWellness.com

Suffering from chronic pain, fatigue, allergies, stress? Whatever your health challenges, Rose Wellness Center can help you get on the path to real wellness. We help identify hormone, metabolic, digestive, nutritional and food sensitivity issues to get to the root cause of your health problems, where true healing begins. Our services include digestive and women’s health programs, hormone balancing, acupuncture, Lyme treatment, homeopathy and thyroid management. See ad, page 9.

NATUROPATHIC MEDICINE HOLISTIC HEALING NATUROPATHIC 1331 H St. NW, Ste 200, D.C. 717-728-4546 • DrSalotto.com

D r. T i m S a l o t t o o f f e r s naturopathic treatment for all your medical conditions, treating the cause and not just the symptoms. See ad, page 7.

ORGANIC PRODUCE - CSA SPIRAL PATH FARM

717-789-4433 • Csa@SpiralPathFarm.com SpiralPathFarm.com 100% USDA-certified organic all grown at our farm in southcentral Pennsylvania. Join for our weekly produce deliveries t h rou g h a C om mu n it y Supported Agriculture (CSA) membership. See ad, page 11.

POLARITY THERAPY NECK BACK & BEYOND WELLNESS CENTER

Janice M Johnson 10195 Main St, Ste D, Fairfax, VA NeckBackAndBeyond@gmail.com NeckBackAndBeyond.com • 703-865-5690 Allow me to join you in creating your own individualized treatment program, which provides a safe and supportive experience for your healing process, with Polarity Therapy and Swiss Bionic Solutions MRS 2000 (Magnetic Resonance Stimulation) pulsed electromagnetic fields (PEMF). See ad, page 9.

STRUCTURAL INTEGRATION ROSE WELLNESS CENTER

2944 Hunter Mill Rd, Ste 101, Oakton, VA 571-529-6699 • RoseWellness.com Rose Wellness Center for Integrative Medicine offers Thermography or Digital Infrared Thermal Imaging (DITI). This non-invasive diagnostic technique creates thermal images that are analyzed for abnormalities and early signs of disease. Thermal imaging is painless, non-invasive, does not involve any compression and emits no radiation. Call today to setup your scan. See ad, page 9.

Aim for the moon. If you miss, you may hit a star. ~W. Clement Stone

January 2020

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