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Restoring Balance from the Inside Out
This spring, I wasn’t sure I had the heart for my raised bed garden. After losing my son Gordon, the grief felt heavy and unmovable, and I thought perhaps this would be the year I let the soil rest.
Then something beautiful happened—both of my other children decided to plant their own gardens for the very first time. They sent me pictures of their progress: neat rows of seedlings, bright green sprouts pushing through the soil and the pride shining on their faces as they watched new life emerge. Their joy stirred something in me. Even though I was getting a late start, I decided to plant my garden after all.
What a blessing it has been. This season has brought cherry tomatoes, green beans, herbs and—new this year—butternut squash. Already, I’m dreaming of John’s favorite butternut ginger soup, a recipe that never fails to bring comfort.
Working in the garden has been more than just nurturing plants—it has nurtured me, too. Feeling the sun warm my bones, soaking in
its healing energy and moving my body in simple, steady ways has helped release some of the stuck weight of grief. The rhythm of tending to living things has been both grounding and restorative, offering a gentle reminder that growth and renewal are always possible.
Fresh, seasonal produce is also rich in fiber, enzymes and beneficial bacteria that support a thriving gut. And a healthy gut—our second brain—does far more than aid digestion. It strengthens immunity, boosts energy and even helps lift our mood.
This issue is dedicated to helping you care for your inner garden. Inside, you’ll find seasonal recipes, fermentation tips and everyday practices that make a lasting difference. Whether your ingredients come from your backyard, a farmers market or your local grocery store, the food you choose can help restore balance from the inside out.
To health, hope, and healing,
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Register Today for Wise Traditions Annual Conference
In its 25th year, the Wise Traditions Annual Conference attracts attendees from across the U.S. and even from other countries. Some return each year to participate in its high-energy, intellectually satisfying family-reunion type spirit. The common denominator for attendees is a thirst for learning from carefully chosen speakers and a hunger to spend time discussing interesting topics and enjoying specially prepared meals with like-minded people.
Based on the research of nutrition pioneer Dr. Weston Price, The Weston A. Price Foundation is a member-supported organization dedicated to restoring nutrient-dense foods to the table through education. With 15,000 members it connects local farms with health-conscious consumers.
Its annual conference will be in Salt Lake City, Utah, October 17 to 19, with 1,000 attendees, 40 speakers and 70 exhibits plus delicious farm-to-table meals. Reasonable rates, which include conference meals and special one-, two- or three-day passes, plus reduced rates for 20 and younger are available.
This is a conference that nourishes in every way: enjoy nutritious food, learn healing wisdom, meet new friends, be inspired.
For more info or to register, visit WiseTraditions.org. See ad on page 3.
Patients Benefit From Direct Nutrient Infusion Care
Biofuse, in Traverse City, offers person alized IV therapy designed to optimize health, improve re covery and support long-term wellness. By delivering nu trients directly into the bloodstream, IV therapy provides immediate benefits that oral supplements cannot match.
The clinic specializes in treatments tailored to each individual’s health goals, whether enhancing energy, supporting immunity or accelerating recovery after illness or physical strain. Patients work with providers to select therapies that address specific needs, creating care plans that reflect their lifestyle and priorities.
IV therapy at Biofuse may be used to help correct nutrient deficiencies, promote hydration and restore balance in the body. Patients seeking faster recovery from fatigue, immune challenges or athletic exertion often find these treatments effective and efficient. By bypassing digestion, nutrients are absorbed more completely, giving the body direct access to what it needs.
The Biofuse model emphasizes accessibility, personalization and results. Patients receive care in a supportive environment where wellness is the focus. By offering safe, customized therapies, the clinic helps individuals take proactive steps to improve health and resilience.
As IV therapy continues to grow in popularity, Biofuse stands out in Northern Michigan as a trusted destination for those seeking innovative options to support their well-being.
Location: 540 S. Garfield Ave., Traverse City. For more information or to make an appointment, call 231-252-3588 or visit Biofuse.net.
Farm Builds Community Through Regeneration and Connection
Horton Bay Heritage Farm continues a journey of regeneration, community connection and land stewardship in Petoskey. Founded by Kathleen and Jack Nestell, the farm marks a return to Northern Michigan after two decades of experience in sustainable living, including previous work at Origins Hobby Farm, in Southwest Michigan.
Co-owner Kathleen Nestell
Nestled along Horton Bay Road, the farm focuses on regenerative agriculture practices that enrich the soil and nourish the surrounding community. Drawing from years spent farming, parenting and living in diverse climates—from coastal Southern California to the Dallas-Fort Worth region—the Nestells bring a layered perspective to their renewed farming efforts.
Horton Bay Heritage Farm offers a model for thoughtful land care rooted in local identity. The farm’s name reflects both its historic connection to the region and its forward-looking commitment to cultivating abundance through responsible practices. Rather than replicating past models, the Nestells are shaping a space where learning and care are ongoing, responsive to place and season.
Through daily work with the land, they embody values of stewardship and gratitude, welcoming neighbors into a rhythm of reconnection. The farm stands as a reminder that growth, like soil, needs time, presence and patience.
Location: 591 Horton Bay Rd., Petoskey. For more information, call 616-717-8651 or visit HortonBayHeritageFarm.com.
Clinic Redefines What It Means to Age Well
and peripheral aneurysms and peripheral vascular disease. Patients benefit from thorough evaluations that detect risks early and guide personalized care plans.
RegenCen offers a new approach to aging that helps patients feel better now while protecting their longterm health. Led by founder Courtney Lo, PA, and Dr. Gustav Lo, M.D., after more than 30 years in primary care, the clinic provides answers for those who want more than the phrase “you’re just getting older.”
The practice combines advanced diagnostics, hormone therapy and regenerative treatments to address underlying causes of fatigue, discomfort and age-related decline. Lab testing guides individualized care plans, allowing patients to restore balance, improve vitality and slow the progression of aging.
RegenCen has earned the trust of patients throughout Michigan and Florida, with more than 20 locations serving individuals that want to take control of their health. Each clinic is staffed by professionals trained to deliver evidence-based therapies that support energy, function and longevity.
The philosophy of RegenCen centers on redefining what it means to age well. By providing innovative treatments and compassionate care, the practice empowers patients to reject the idea that aging automatically means losing quality of life. Instead, they are given tools and therapies to remain active, resilient and confident at every stage.
Location: 116 W. Mitchell St., Petoskey. For more information or to make an appointment, call 231-347-7395 or visit RegenCen.com.
Northern Michigan Patients Access Innovative Heart Services
Beyond diagnostics, the practice emphasizes advanced cholesterol management and comprehensive risk reduction programs. Services include support for hypertension, lifestyle counseling, smoking cessation and exercise guidance. This multidisciplinary approach empowers patients to take control of their cardiovascular health while building lasting habits that support long-term wellness.
As the only practice of its kind in Northern Michigan, Integrative Cardiology and Vascular Health serves individuals that want to safeguard their cardiovascular health as well as those already managing complex vascular disease. The clinic also extends its focus to weight management, giving patients additional tools to improve outcomes and enhance quality of life.
Location: 3280 Woods Wy., Ste. 1, Petoskey. For more information or to make an appointment, call 231-330-8289 or visit ICVHW.com.
Women Gain Support for Thyroid Function, Nutrition and Weight Management
Dr. Carin Nielsen helps women improve their health and vitality through functional medicine that addresses the root causes of illness. With a focus on optimizing hormones, thyroid function, nutrition, weight and gut health, her practice empowers patients to feel better and restore balance in their daily lives.
Integrative Cardiology and Vascular Health is redefining heart care in Northern Michigan by combining advanced diagnostics with holistic, preventive strategies. Led by Dr. Andris Kazmers, a board-certified vascular surgeon with expertise in holistic medicine and public health, the practice provides compassionate care tailored to each patient’s individual needs and goals.
The clinic offers non-invasive diagnostics for vascular conditions such as carotid artery disease, renal and visceral artery disease, aortic
Her approach emphasizes personalized care delivered through convenient virtual visits. This model allows women to access expertise from the comfort of their homes while receiving individualized evaluations and treatment plans. Nielsen combines medical training with functional strategies to uncover imbalances and design therapies that support long-term wellness.
Patients seek out her practice for support with concerns ranging from fatigue and weight management to digestive health and hormonal changes. By treating the whole person instead of isolated symptoms, Nielsen provides lasting improvements that enhance energy, mood and quality of life.
Education is central to her care philosophy. Patients are encouraged to understand the connection between nutrition, lifestyle and health outcomes. This collaboration helps women build confidence in managing their health while sustaining progress beyond the virtual appointment.
Location: Serving patients virtually from Northern Michigan. For more information or to make a virtual appointment, call 231-638-5585 or visit CarinNielsenMD.com.
Founder Courtney Lo, PA, and Dr. Gustav Lo, M.D.
Dr. Carin Nielsen
Castor Oil Pack Offers Digestive Relief at
Home
As interest in castor oil and castor oil packs grows across wellness media, much of the guidance being shared is incomplete or misleading. According to Mary Light ND MH LMT—a traditional naturopath and clinical herbalist with more than 20 years of experience—a properly prepared home castor oil pack can be a powerful, time-tested remedy for relieving digestive stress and congestion.
To prepare a therapeutic pack, Light recommends soaking a washcloth-sized cloth in about ¼ cup of pure, hexane-free castor oil. While lying on a towel-covered surface such as a bed or sofa, place the cloth over the area needing support—commonly the liver, colon or solar plexus. Add a partially filled, flexible hot water bottle on top, then insulate with a hand towel. If the pack feels too hot, add another cloth layer. Relax for 30 to 40 minutes while the oil soaks into deeper tissues, promoting the release of tension and aiding detoxification. This practice is most effective when done for several consecutive days.
Castor oil packs have been included in naturopathic education for generations and were notably researched by the Edgar Cayce Institute. While modern science continues to explore the full range of benefits, Light’s clinical experience affirms their usefulness, especially when combined with rest and mindful breathing.
Light teaches this and other accessible healing techniques through her Ann Arbor-based school, offering in-person sessions, consults and hands-on training in herbal medicine and holistic therapies.
For more information or to register for classes, call 734-769-7794 or visit NaturopathicSchoolOfAnnArbor.net.
A BOLD VISION FOR MICHIGAN
Bringing back passenger rail to Traverse City and Petoskey from Ann Arbor and Detroit is good for Michigan. TAKE ACTION at GroundworkCenter.org/ a2tc-rail-project/
Probiotics Help Combat Acid Reflux and GERD
Probiotics support a balanced gut biome and promote overall well-being. Research continues to show their effectiveness, especially for those managing digestive disorders such as acid reflux or gastroesophageal reflux disease (GERD), and for those that have taken multiple rounds of antibiotics.
The relationship between antibiotics and gut health is complex. Antibiotics are powerful tools in fighting infections, but they also eliminate both harmful and beneficial bacteria in the gut. Prolonged or repeated antibiotic use can significantly disrupt the natural microbial balance.
According to research from Harvard Medical School, probiotics— whether consumed through supplements or fermented foods—can help counter these effects. Conrad Taff, professor emeritus of nutrition at Harvard, notes that probiotics may reduce common antibiotic-related side effects like nausea and diarrhea, while also speeding the recovery of a healthy gut flora.
Older adults may benefit most from probiotic use, as they are generally more susceptible to infections and more likely to undergo repeated antibiotic treatments. Restoring gut flora in this population may be key to improving digestion, immunity and overall health.
Probiotics can be found in capsule or powder form, as well as in fermented foods such as yogurt, raw sauerkraut and fermented beverages like kefir and kombucha. Incorporating these into a daily routine can help maintain a thriving gut ecosystem.
For more info, call 231-714-0477 or email NutritionalRC@gmail.com.
Heavy Metals Found in Rice
A study by Healthy Babies Bright Futures revealed that rice sold in U.S. stores contains toxic heavy metals. After analyzing samples from 145 brands across 20 metropolitan areas, arsenic was detected in all, and one in four exceeded the U.S. Food and Drug Administration’s limit for infant rice cereal, set at 100 parts per billion. No threshold exists for non-infant rice.
Arsenic poses particular risks for children under 2 and pregnant mothers, and it has been linked to cancer and developmental brain damage, including lower IQ. Cadmium, lead and mercury were also present. While levels are not high enough to cause acute poisoning, long-term consumption could be harmful.
To reduce exposure, the study suggests cooking rice in six to 10 cups of water and draining the excess, lowering arsenic levels by up to 60 percent. Alternatives such as quinoa, farro and barley show 69 percent lower contamination. Thai jasmine, Indian basmati and California-grown rices are also recommended as safer options.
Food Companies To Discontinue Food Dyes
Kraft Heinz, General Mills and Nestlé have announced a voluntary commitment to eliminate all artificial food dyes from their U.S. products starting in mid-2026 and to stop using them in new products immediately. Kraft Heinz and Nestlé maintain that about 90 percent of their U.S. products are already free of synthetic dyes, with remaining efforts focused on specific items such as Nesquik Banana Strawberry mix, Kool-Aid, Jell-O and Jet-Puffed marshmallows. General Mills has indicated that their pledge will affect only 15 percent of its product portfolio and has vowed to prioritize removing the offending colors from K-12 school foods.
The move comes as federal health officials push for the phase-out of petroleum-based dyes due to health concerns, including behavioral effects in children. The Center for Science in the Public Interest continues to advocate for the implementation of warning labels on products containing synthetic dyes. Although the U.S. Food and Drug Administration recently approved new natural colorings, manufacturers face challenges in terms of cost, color intensity and sourcing.
When it comes to cuts, scrapes, burns, or surgical wounds, you need a solution that’s both effective and gentle. Doctor Radow’s Povidone-Iodine Ointment is the clear choice over triple antibiotic ointment (TAO):
FEATURE Anti-Fungal Effective Against MRSA Post-Surgery Application
Recommended for Diabetics
Long-Term Use (Sustainability) Emergency Use (Hospitals) Contains Antibiotics
Endangered Butterfly Benefits From Hurricanes
The Schaus’ swallowtail butterfly was one of the first insects to be listed under the U.S. Endangered Species Act in 1976, and their population hit an all-time low on Elliott Key, Florida, with an estimated 56 individuals in 2007, two years after Hurricane Wilma. Historically, Schaus’ swallowtails lived throughout the Florida Keys and parts of the mainland. But habitat loss and urban development have forced them to live only on protected land on Elliott Key and Key Largo.
A study by scientists from the Florida Museum of Natural History examined 35 years of data on the butterfly and found that they unexpectedly benefit from hurricanes. The swallowtails rely on torchwood and wild lime plants for food and to lay their eggs. These plants live in the understory of the forest where there is little filtered light. However, when the branches and leaves on taller trees are temporarily knocked out after a hurricane, torchwood and wild lime experience a rapid growth of fresh leaves. The tender shoots and leaves mean more butterflies. The most recent estimate of the Schaus’ swallowtail butterfly population on Elliott Key is 4,400 individuals.
Eco-Friendly Cattle
According to the Food and Agriculture Organization of the United Nations, livestock accounts for approximately 12 percent of all greenhouse gas emissions, most of which is produced when cattle burp. Grazing bovines belch a greater amount of methane than feedlot or dairy cows because they consume more fiber from grass.
In a study published in Proceedings of the National Academy of Sciences, researchers at the University of California, Davis, found that feeding grazing cattle a seaweed supplement reduced methane emissions by almost 38 percent without affecting the animals’ health or weight. The 10-week experiment on a ranch in Montana involved 24 steers divided into two groups—one was given a seaweed
Our Universe Proposed as a Computer Simulation
As technology advances, we have the potential to create increasingly sophisticated computer simulations or even the entire cosmos. This has led scientists to consider whether our own universe is a simulation, and to look for evidence to prove or disprove the hypothesis.
A study in AIP Advances suggests that gravity may not be a fundamental force but a property of massive computer simulation. Physicist Melvin Vopson proposes that the universe is like a computer trying to save space. In other words, what we perceive as gravity might be a result of the universe’s tendency to optimize its informational structure, leading to the clumping of matter and the attraction of objects. If Vopson’s theory were true, it would change our understanding of physics. However, the study emphasized the need for more scrutiny and experimentation to validate the hypothesis.
supplement in pellet form, and the other was not. The findings offer a way to make cattle grazing more environmentally friendly.
Echoes of Wellness
Fingernail and Tongue Analysis Offered by Dr. Chi in East Lansing
The Wycoff Wellness Center will present a rare opportunity for personal health evaluation through Fingernail and Tongue Analysis conducted by internationally recognized expert Dr. Tsu-Tsair Chi. This event takes place from September 9 to 12 at the Wycoff Wellness Center, in East Lansing. Intended to educate and empower attendees, the event highlights a method of diagnosis widely practiced in Eastern medicine that examines physical signs as reflections of internal health.
Chi’s evaluations draw on a holistic diagnostic system rooted in traditional Eastern medicine. Fingernail and tongue changes can reveal early signs of dysfunction in various organs. While fingernails take months to grow and change, the tongue regenerates its surface every three days making it a swift indicator of emerging health conditions. These visual markers such as color, texture and the presence of spots or ridges correlate with systemic imbalances.
This method also includes an analysis of other physical areas such as the ear, face and torso. For example, cardiovascular concerns
may show as missing lunulae on fingernails, dark veins beneath the tongue, creased earlobes or angiomas on the forehead. Hormonal imbalances might present as white spots on nails or red dots on the abdomen. These visual indicators when viewed in combination offer a layered and revealing portrait of health status.
Trained practitioners like Chi interpret these signs to assess the vitality of specific organs. The hands, considered spiritually reflective, provide insight through their ever-renewing nails. The tongue and nails serve as gateways for blood and nutrients linked to the body’s meridians. In good health, nails appear smooth, pink and glossy. Their condition can visibly improve with proper nutrition and supplementation.
Chi evaluates patients by appointment only during his visit. Each personal consultation lasts approximately 15 minutes and costs $50. As this marks his only Michigan stop this year, interested individuals are encouraged to schedule early to ensure availability.
In addition to individual evaluations, Chi hosts a free seminar from 6 to 8 p.m., on September 9 at the Wycoff Wellness Center. The seminar offers an in-depth overview of diagnostic techniques and their practical application. Seating is limited and attendees must confirm in advance to secure a spot.
Location: 1226 Michigan Ave., East Lansing. For more information or to register, call 517333-7270 or visit WycoffWellness.com.
Dr. Tsu-Tsair Chi
Balancing the Gut
Investing in Our Inner Ecosystem
by Hannah Tytus
“The gut is the first to encounter the universe, and it is the first line of defense between you and the universe,” says Dr. Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell. Home to trillions of bacteria,
fungi and other microbes, the digestive tract forms a complex ecosystem known as the gut microbiome, which influences many aspects of health.
Microbes perform numerous functions. They help break down food, produce essential nutrients, support the immune system
and influence mood, cognition and overall well-being. Diet, stress, sleep, medications and environmental exposures shape the makeup of our gut microbiota, which, in turn, impact the body’s propensity for health or disease. Efforts to restore and nurture gut health offer opportunities for us to enhance our well-being through simple lifestyle changes.
Gut Microbiome Basics
The intestinal environment is constantly changing, with new microbes entering and others disappearing daily, creating a dynamic community of tiny organisms that is unique to every individual. Different species have specialized roles. For instance, Faecalibacterium prausnitzii lowers inflammation by nourishing gut cells, while Akkermansia muciniphila maintains the gut lining by breaking down mucus and supporting helpful bacteria. Each person hosts approximately 1,000 distinct microbial species, while humanity collectively harbors more than 10,000 species.
Like a garden, the gut microbiome contains a mix of helpful and harmful organisms. Beneficial microbes behave like healthy plants, supporting digestion, nutrient absorption and immune function. When cared for, these helpful organisms thrive, while also helping to keep harmful microbes (weeds) under control.
Our intestinal garden is shaped by how it is tended. Fiber-rich foods, fermented products and exposure to natural environments help nourish the good microbes, much like water, sunlight and compost nourish plants. By contrast, processed foods, excessive sugar and unnecessary antibiotics can disrupt the balance and allow harmful microbes to take over.
Many people experience gut imbalance, or dysbiosis, without realizing it. The gut is highly sensitive to its environment, and everyday choices like processed foods, medications and chronic stress can quietly disrupt the inner balance, making it harder for beneficial microbes to thrive.
Medications. “Though some medications can save your life, they do come with a side disadvantage, so you need to weigh your risks versus the benefits when it comes to taking any medications,” Saeed advises, noting that antibiotics, for example, reduce microbial diversity and richness, causing short-term changes in the microbiome. While most people recover within two months, their microbiota diversity and productivity may remain low, and some people may experience longer-lasting disruptions.
Common painkillers called nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen can also interact with the composition and function of the gut microbiome. They inhibit microbial growth, induce microbial cell death and increase gut permeability. NSAIDs can also interact with gut microbes, thereby impacting how well the drug is absorbed.
Foods. The food we eat significantly impacts the microbiome’s composition and metabolism. “Real foods nourish the good bugs, while processed foods fuel the bad,” says Saeed. Diets high in processed foods, sugars and additives create a toxic load that disrupts bacterial balance and triggers inflammation, leading to chronic disease. Eating these kinds of ingredients on a consistent basis can slowly damage the gut, as harmful microbes crowd out beneficial species, weakening the intestinal ecosystem over time without immediate signs of distress.
Stress. Chronic stress is another gut health disruptor. Stress hormones can reduce beneficial bacteria such as Akkermansia muciniphila, which has been identified as a potential protector against obesity and Type 1 diabetes. Stress also encourages yeast overgrowth, leading to inflammation and intensifying the stress response in a vicious cycle. Studies also show that stress, whether physical or perceived, can alter overall microbial composition.
A 2018 narrative review published in Frontiers in Microbiology analyzed existing preclinical studies and found that various psychological, environmental and physical stressors can alter gut microbiota composition and function. Furthermore, a 2023 systematic review published in Neuropsychobiology found that higher perceived stress was associated with lower microbial diversity and decreased abundance of beneficial genera such as Lachnospira, Veillonella and Phascolarctobacterium. Harmful bacteria like Methanobrevibacter rose in relative abundance in stressed individuals.
Signs of Imbalance
Indications of an unhealthy gut show up in various ways. Digestive issues such as bloating, gas and constipation often signal an imbalance. Fatigue, mood swings and skin conditions like acne or eczema may also be related to poor gut health. Unexplained weight changes, cognitive problems and
food sensitivities may be caused by intestinal distress. A weakened immune system, trouble sleeping and bad breath can also indicate a need for gut support.
Repairing the Gut
Environmental factors influence the microbiome more than genetics, but when the gut has been harmed, Saeed explains, restoration takes more than just a probiotic.
Eat organic whole foods. “Food is medicine. Every bite can either help or hurt,” counsels Saeed, emphasizing the importance of daily food choices. Like humans, gut microbes need nourishment to thrive. When they eat well, human health flourishes. The typical Western diet is high in simple carbohydrates and fat, but low in fiber, offering little nourishment for beneficial microbes.
On the other hand, microbiota-accessible carbohydrates (MACs) such as legumes, root vegetables, fruits, nuts and seeds are essential for a diverse and resilient microbial community. Because MACs are not broken down by digestive enzymes, they are fermented by gut microbes, feeding and promoting the growth and activity of beneficial bacteria.
Choosing organic produce helps avoid synthetic pesticides and herbicides sprayed on produce to eliminate pests and weeds. These chemicals have been shown to negatively affect the gut microbiome and human health. “It’s best to eat local food that is not sprayed,”
advises Dr. Patrick Hanaway, a board-certified functional medicine family physician, educator and chief medical officer of KnoWEwell.
Supplement wisely. Probiotics and prebiotics are vital for healing the gut. Probiotics, whether found in foods like yogurt and other fermented products or taken as supplements, introduce live bacteria into the body. Prebiotics act like fertilizer, feeding good bacteria and helping restore overall balance. Fiber-rich foods such as asparagus, bananas, garlic, onions, oats, apples and legumes naturally support a thriving gut ecosystem.
As Hanaway explains, “A probiotic is a live bacteria that can be ingested and move into the stomach and populate the body. A prebiotic is a component that helps feed the commensal [beneficial] bacteria in the gut. Probiotics are highly specific. They have great benefits for specific strains for specific diseases in specific doses. Yet, the probiotic is a tourist; it doesn’t stay in the body. It’s great to have tourists in the economy, but if an economy becomes entirely dependent on tourism, it becomes a problem.”
When choosing supplements, quality matters. Due to limited regulations, it is best to purchase from reputable brands. Supplements in fillable capsules tend to have fewer fillers and more active ingredients. Vitamins
and minerals are best absorbed from whole foods, so supplements should complement, not replace, a balanced diet.
Start a garden. Gardening increases the availability of fresh, fiber-rich, seasonal fruits and vegetables in the diet, but the very act of putting our hands in the dirt may also help increase the diversity of our gut microbiome.
A 2022 cohort study of 19 families over one growing season by scientists at the University of Illinois and published in the journal Nature found that when compared to non-gardeners, families that grew plants and produce in their backyards had more gut bacteria linked to fiber fermentation, greater microbial diversity and even some microbes in their guts that appeared to come from the soil. Families that gardened also ate more fiber-rich foods.
Commit to small actions. Healthy microbiomes grow with consistent care—not perfection—and even small lifestyle changes can build a more resilient ecosystem for better overall health. There is no magic bullet for healing the gut. The key is to commit one hour a week to health education and to small actions focused on rebuilding the inner ecosystem one change at a time.
“A strictly-diet approach isn’t the answer; a lifestyle approach is,” says Dr. Tom O’Bryan, an expert on food sensitivities, environmental
toxins and the development of autoimmune diseases, as well as the host of the Regenerative Whole Health Show at KnoWEwell.com. “Dietary regimens can go only so far if something else persists, like mold in the house, high glyphosate levels or accumulated mercury in the body.” Addressing the macrocosm around us helps fix the microcosm inside us.
Indoor air filtration and water purification measures might be necessary to counteract an unhealthy indoor environment. Small changes like storing leftover food in glass rather than plastic can help keep harmful compounds out of the gut. Herbs such as chamomile and holy basil in diffusers and teas may aid the chronically stressed. Even simply chewing our food slowly, with mindfulness and gratitude, can help aid the digestion process.
The gut microbiome is a complex ecosystem that plays an essential role in overall health. Understanding what it is, what harms it and how to recognize signs of imbalance empowers us to take practical steps to restore and maintain gut health. By nourishing the microbiome with whole foods, managing stress, using supplements wisely and embracing small lifestyle changes, individuals can cultivate a resilient inner garden that supports well-being for life.
Hannah Tytus is a researcher and content creator for KnoWEwell, P.B.C. and former technical writer for the National Institutes of Health’s National Center for Complementary and Integrative Health.
A Gentler Grip on the Wheel of Life
by Marlaina Donato
Life can be overwhelming at times. We diligently juggle work and personal commitments with outward precision while grappling with internal struggles, barely catching our breath, feeling off kilter and maybe a little ashamed that we can’t do it all. Somewhere along the line, we bought into the idea that worry puts us in the driver’s seat, granting us control over the road ahead.
We plan and strategize, convinced that holding the steering wheel in a white-knuckled grip will ensure the perfect outcome. We exhaust ourselves by running through an imagined maze and getting snagged on thorny what-ifs, too often investing precious energy into daydreaming about what could go wrong instead of wondering what could go right.
Professional dancers dedicated to their craft work six days a week and spend endless hours maintaining excellence. They attend classes even on performance days and undergo rigorous dress rehearsals before the curtain rises. Yet even these consummate professionals sometimes panic when the music begins, and they find themselves
unable to recall a single nuance of their choreography. In such instances, when the mind is in lockdown, their bodies take over, moving fluidly on cue.
This seemingly miraculous phenomenon known as muscle memory serves as an inspiration for our daily lives. After hard work and preparation, worry becomes an unnecessary mind game. The lecturer delivers their most compelling speech when they throw away their notes. The teacher connects to a challenging student when they think outside the box and embrace an unconventional approach. The soloist springs into the air as effortlessly as a bird.
As September takes the stage adorned in the sun’s spotlight, let us take our hands off the wheel and allow the road to unfold into unforeseen magic. By ceasing relentless planning and embracing spontaneity, we just might live our best life. Now is the time to dance.
Marlaina Donato is an author, visionary painter and composer. Connect at WildflowersAndWoodSmoke.com.
Patrick Hanaway on
Healing the Whole Person
by Sandra Yeyati
Patrick Hanaway is a functional medicine family physician and educator. For more than 25 years, he has maintained a clinical practice with his wife, Dr. Lisa Lichtig, in Western North Carolina. He is board-certified in family medicine and is a Fellow of the American Academy of Family Practice, as well as the American College of Nutrition.
Hanaway served as chief medical officer at Genova Diagnostics for 10 years before becoming the chief medical education officer at The Institute for Functional Medicine (IFM) in 2013, where he oversaw the development and implementation of IFM programs worldwide. He has taught at the Institute since 2005 and has led the IFM Gastrointestinal (GI) Advanced Practice Module since its inception. In 2014, Hanaway helped establish the Cleveland Clinic Center for Functional Medicine, where he was the founding medical director and later research director. He was honored by IFM with the prestigious Linus Pauling Award in 2017 for his pioneering work.
Hanaway has been initiated as a Mara’akame (traditional healer) by the Huichol people of the Sierra Madres, in Mexico. He holds community fires, leads ceremonies and offers traditional healing sessions around the fire. He serves as the board chair of the Blue Deer Center, in the Catskill mountains of New York.
This month, Hanaway begins his newest role as chief medical officer of KnoWEwell, P.B.C., a digital community and marketplace that bridges the knowledge, access and insurance gaps to address the root causes of chronic disease. KnoWEwell owns Natural Awakenings Publishing Corporation, operator of the Natural Awakenings magazine franchise system.
Could you explain how the patient-doctor relationship differs in conventional versus functional medicine settings?
Functional medicine focuses on the individual, rather than a diagnosis, aiming to understand their life story in relation to wellness and illness. We seek to identify
unique triggers and rebalance the imbalances, rather than just eliminating disease symptoms. The goal is to help the person be the healthiest they can be, in balance— body, mind and spirit—which is different than the conventional medical model that targets specific symptoms.
What advice can you provide for individuals that cannot afford or find a functional medicine doctor in their area?
In those settings, I recommend working with a functional medicine coach from the Integrated Nurse Coach Academy or the Functional Medicine Coaching Academy to initiate the basic lifestyle and behavior changes. They can help determine if there needs to be additional medical care, which might include specialty testing, supplements or targeted medication under the guidance of a functional medicine doctor.
How do you see the field of gut health evolving in the next few years?
The gut plays a central role in functional medicine, and we are deepening our understanding of the functionality of the microbiome, not just with gastrointestinal issues like irritable bowel syndrome, but also across all disease states, including cardiovascular, neurological and autoimmune diseases.
We’re recognizing, for example, that leakiness in the gut relates to leakiness in the blood-brain barrier and autoimmune diseases. With respect to the microbiome, we’re finding that it’s not so much which species are there, but rather what their functions are, with roles in healing, growth, energy production, thoughts, feelings, immune function and many more. The gut-brain connection is gaining attention. We’re learning that the 10,000-plus compounds produced by the gut microbiome affect the brain, influencing cognition, behavior, emotions and inflammation.
The way I see it, the gut serves as our biggest interface with the environment, processing 1,500 to 2,000 pounds of food annually, including macronutrients and micronutrients, which are transformed by the gut microbiome and then absorbed into the body. Our focus has shifted from studying specific gut microbes to understanding their functions. The goal is to optimize gut functions rather than viewing individual organisms or probiotics as solutions.
What do you love about teaching?
It’s the work that I love the most—even more than working with individuals—because I get the opportunity to share what I’ve
learned so others can carry it forward. It’s also very humbling in the process because I’ve learned how little I know. I’ve also learned that there are no bad students, only poor teachers. If a student is not understanding something, it is my responsibility and my job to help them.
As a teacher, I work to understand something to a depth that I can simplify it, and that’s what I feel is part of my gift, as well as my passion. I want to get to a point of understanding an area where it becomes simple in my mind to be able to express and talk about it. It’s not about oversimplifying; it’s just being able to make it learnable so that somebody else can carry it forward.
It’s not lost on me that the word “doctor” comes from the Latin docere, which means “to teach”. We teach each other, and I can see farther because I stand on the shoulders of giants. I’ve had people who have taken the time to help me learn and understand in a deeper way, and there’s so much appreciation. So it’s actually necessary for me to “pay it forward”. That’s part of what my work in the world is, and I hope to continue to do that for a long time.
Sandra Yeyati is the national editor of Natural Awakenings.
Sweet and Tart
The Joys of Homemade Fruit Shrubs
by Chloe Karydes Krecun
Afruit shrub is a sweet and tart syrup made by combining fruit, sugar and vinegar. Used for centuries as a way to keep nutrients alive, these tangy, fermented syrups are becoming popular again as irresistible additions to cocktails and mocktails, while also contributing to gut health.
Long before fruit shrubs became a trendy addition to modern beverages, fermenting fruits in alcohol or vinegar was one of humanity’s oldest preservation techniques. Resourceful cooks combined seasonal fruits with vinegar and sugar to create potent elixirs that captured the fleeting abundance of summer harvests in shelf-stable form.
When winter’s grip tightened and fresh produce became scarce, these preserved fruits
provided delicious flavors and vital nutrients. Today’s food enthusiasts celebrate fruit shrubs for their complexity and versatility in everything from sodas to salads and other inventive side dishes.
Health Benefits
Each ingredient in a fruit shrub plays a distinct role in both preservation and nutrition. “The vinegar component in shrubs is what helps preserve the fruits and keep them from spoiling,” explains Lea Ann Chen, M.D., assistant professor of gastroenterology at the Rutgers University Robert Wood Johnson Medical School. “However, the total amount of fruit in shrub recipes is relatively modest. Thus, the benefits of eating fresh fruits would be much higher. For example, fresh whole fruit contains fiber, which has many health benefits, but this is mostly missing in shrubs.”
Chen notes that the fruit in shrubs is nevertheless a source of certain vitamins, such as vitamin C in citrus fruits, while berries are also high in polyphenols, which offer anti-inflammatory properties. A 2021 Stanford University study published in the journal Cell found that consuming fermented foods may increase gut microbiome diversity and decrease inflammation, so the fermentation of fruit shrubs may be part of a gut-healthy diet.
According to Kirsten Shockey, the author of several books on fermentation, including Fermented Vegetables, fruit shrubs and mocktails serve as a practical steppingstone toward healthier drink choices. They offer a middle ground for those seeking to improve their habits by steering away from soda and alcoholic beverages without making dramatic changes.
Fermenting Tips
Creating gut-friendly fruit shrubs at home requires nothing more than fresh fruit, sugar, vinegar and patience. Morgan Shortt, sales director at Pink House Alchemy, a maker of farm-to-table simple syrups, aromatic bitters and shrubs, explains that the sugar breaks down the fruit and naturally turns it into a thick, viscous syrup without having to smash the fruit. This natural maceration process allows the sugar to draw out fruit juices and flavors over the course of a couple of days.
Once macerated, the fruit is strained through cheesecloth or a coffee filter. The syrup can be used immediately as a topping on desserts or savory dishes. To make it last longer and add the tart taste, vinegar is incorporated. Almost any type can be used, depending on personal taste. White vinegar is intensely sharp; apple cider vinegar provides a mild, fruity flavor; and balsamic can add depth to berry shrubs with only a splash. The higher the quality of vinegar, the better the results, Shockey points out.
Although fruit shrubs are shelf stable, the
Enjoying the Results
Shrubs offer a practical solution for reducing food waste. They are a good way to use seasonal fruits that may be bruised or considered a farmer’s seconds. “The key takeaway is that it’s an easy and affordable way to consume a guthealthy product, and it’s delicious,” says Shortt.
For those preferring convenience over homemade preparation, shrubs are increasingly available at farmers markets, health food stores and online. When purchasing, prioritize products containing raw, unpasteurized vinegar and minimal added sugar while checking for clean-ingredient labels. Premixed shrub drinks are also available in ready-to-consume cans or bottles for the ultimate in convenience.
Shrubs represent a delicious intersection of ancient preservation wisdom and modern wellness needs. Whether crafted at home or purchased ready-made, these tangy syrups offer a simple way to support gut health while adding flavor to drinks and recipes.
Chloe Karydes Krecun attends University of Illinois Urbana-Champaign. Connect at LinkedIn.com/in/chloe-karydes-krecun.
Rimma_Bondarenko
WILD RICE SIDE DISH
YIELD: 6 TO 8 SERVINGS
FOR THE VINAIGRETTE
2 Tbsp pomegranate shrub
2 Tbsp extra virgin olive oil
2 Tbsp shallots, finely chopped
1 tsp lemon zest
1 tsp honey or liquid sweetener
½ tsp fresh ginger, grated
½ tsp ground coriander
Kosher salt, to taste
Fresh ground black pepper, to taste
FOR THE SALAD
1½ cup cooked wild rice
1 cup pomegranate arils (about one large pomegranate)
1 cup pistachios, coarsely chopped
½ cup parsley, coarsely chopped
In a small bowl, combine pomegranate shrub, olive oil, shallots, lemon zest, honey, ginger, coriander, salt and black pepper. Set aside.
Combine wild rice, pomegranate arils, pistachios and parsley in a serving bowl. Add dressing and toss to combine.
Taste and season with additional salt and pepper, if desired. Serve immediately or refrigerate for up to three days.
Recipe courtesy of Priscilla Koch, founder of The Urban Farmhouse Co., makers of organic shrub beverages. Gen
FARRO SALAD WITH APPLE SPICE SHRUB
YIELD: 4 TO 6 SERVINGS
FOR THE VINAIGRETTE
2 Tbsp apple spice shrub
2 Tbsp extra virgin olive oil
1 tsp Dijon mustard
½ tsp raw honey or maple syrup
1 squeeze of orange, optional
Sea salt, to taste
Fresh black pepper, to taste
FOR THE SALAD
1 cup cooked farro
1 sweet potato, cubed
Extra virgin olive oil for roasting
A few kale leaves, chopped
2-3 cups salad greens
1-2 carrots, peeled into ribbons
1 apple, diced
A few radishes, sliced thin
Small handful parsley, chopped
½ cup almonds, chopped and toasted
Salt, to taste
Preheat the oven to 400° F.
Whisk all the vinaigrette ingredients together in a small bowl and set aside.
Toss the sweet potato cubes with a drizzle of olive oil and salt and pepper, to taste. Spread sweet potato cubes on a baking pan lined with parchment paper and roast until golden brown, about 35 minutes. Once roasted, let the sweet potato cubes cool.
In a large bowl, lightly massage the kale with a bit of the vinaigrette until the kale wilts down. Mix in the farro and sweet potato cubes. Add the salad greens, carrots, apple, radishes, parsley and almonds to the bowl and toss with vinaigrette. Add additional salt and pepper, to taste.
Recipe courtesy of Priscilla Koch, founder of The Urban Farmhouse Co., makers of organic shrub beverages.
FIG SHRUB PANZANELLA
YIELD: 6 SERVINGS
FOR THE VINAIGRETTE
2 tsp garlic, finely minced
1 tsp Dijon mustard
4 Tbsp fig shrub
4 Tbsp extra virgin olive oil
1 tsp raw honey, optional Sea salt, to taste
Freshly ground black pepper, to taste
FOR THE SALAD
6 cups sourdough bread, cut into 1-inch cubes
1 pattypan squash, cut into 1-inch cubes
1 zucchini, cut into 1-inch cubes
1 delicata squash, cut into 1-inch cubes
1 yellow squash, cut into 1-inch cubes
1 acorn squash, peeled and cut into 1-inch cubes
1 medium red onion, diced
1 cup cherry tomatoes, halved
5 oz mozzarella balls, medium or small sized, quartered
20 large basil leaves, ribbon sliced
1 tsp kosher salt
Preheat the oven to 350° F.
Whisk all the vinaigrette ingredients together in a small bowl and set aside.
Roast the delicata and acorn squash in the oven for 20 minutes on a baking pan lined with parchment paper.
Add the patty pan, yellow squash and zucchini to the same baking pan. Sprinkle 1 teaspoon of kosher salt over the vegetables and continue roasting for another 15 to 20 minutes. Remove and let vegetables cool.
Place bread cubes on a separate baking pan lined with parchment paper and place in oven for 10 to 15 minutes. Remove and let bread cool.
In a large bowl, mix the roasted vegetables, red onion, cherry tomatoes and basil. Add the bread cubes and toss with the vinaigrette. Add kosher salt and pepper to taste. Serve immediately or allow the salad to sit for half an hour for the flavors to blend.
Recipe courtesy of Amy Lawson, a registered dietitian at ThriveNutritionRDN.com.
Ocean Harvests
Eco-Friendly Benefits of Seaweed
by Maya Whitman
Some may associate seaweed with giant kelp forests or savory sushi wraps, but these species of multicellular marine algae have become key players in the food, cosmetic and industrial arenas. Seaweed farming around the world, including more recently in the United States, shows promise as a natural solution to climate change, ocean acidification and the plastics crisis. Such crops provide not only
nutritious food for humans and animals but also chemical-free fertilizers for backyard gardens and agriculture.
“When managed and cultivated ethically in cooperation with the natural laws, just like land farms, seaweed farms can be little vibrant plots of biodiversity and primary productivity, supporting all the powers of nature for good,” says Sarah Redmond,
founder of Springtide Seaweed, in Gouldsboro, Maine, the largest organic seaweed company in the United States.
Environmental Hero
There are thousands of species of seaweed, and they thrive in areas where other marine life is failing due to ocean acidification. Their presence is a boon for the environment because they release nutrients into the ocean, while also sequestering carbon from the atmosphere, thereby reducing the effects of climate change.
As Redmond explains, “Ocean acidification is the lowering of overall pH in the oceans, which can impact all marine life, especially shell-forming organisms. Growing seaweed can help reduce the impacts of acidification locally, during the day, when the plants are taking in carbon for photosynthesis. Some of the carbon is remineralized back into inorganic forms, some is consumed as food, some is lost as dissolved or particulate organic carbon, and some is buried in sediments at sea. All of the algae—micro and macro seaweeds—drive the ocean’s carbon cycle.”
Seaweed is introduced in aquaculture because of its ability to boost water quality and convert fish waste into usable nutrients. According to Charles Yarish, professor emeritus of marine ecology at the University of Connecticut and chief scientist with GreenWave, a global nonprofit network of regenerative ocean farmers, “Seaweed farming in the United States is principally kelp farming, and we have nutrient-rich waters. Seaweeds can reduce carbon dioxide and
nitrogen as they photosynthesize during daylight hours and take it into their biomass.”
Yarish highlights the cutting-edge efforts of Macro Oceans, in West Sacramento, California, which seeks to help the world transition away from petroleum-based products by developing eco-friendly biomaterials from seaweed for use in cosmetics, food and other industries.
Nutritional Dynamo
“Seaweeds are very nutritious, with minerals, protein and vitamin C,” says Yarish. Rich in iodine, it has been a diet staple for coastal cultures since prehistoric times, and more than 145 varieties are consumed worldwide today. Across the United States, there are dozens of farms in New England, Alaska and the Pacific Northwest that specialize in the cultivation of bull kelp, dulse, ribbon kelp and sugar kelp used in sauces, salads, seasonings and Asian cuisine.
Certain freshwater plants like spirulina are highly nutritious, rich in protein, vitamins and minerals—similar to seaweed’s dietary benefits.
According to Redmond, “By replacing table salt with the natural, organic mineral salts from seaweeds, we can rebalance our sodium and potassium levels and add essential micronutrients to our diets.”
Common edible seaweeds like wakame, kelp, kombu, nori and dulse are tasty additions to soups and salads that can foster good thyroid health. According to 2018 findings published in the Iranian Journal of Basic Medical Sciences, extract of the seaweed variety Sargassum oligocystum offers anti-diabetic effects in rats and is worthy of further research. Japanese research published in 2021 in the Journal of Atherosclerosis and Thrombosis suggests that seaweed consumption might be valuable in preventing strokes in men.
Conscious Packaging
According to CleanHub, an organization dedicated to preventing plastic pollution in our oceans, it is estimated that 95 percent of all beauty industry packaging is thrown away every year. Companies like UK-based Notpla and Kelpi, as well as California-based Sway, are using biodegradable seaweed bioplastics to make a difference. Similarly, the restaurant and food industries are developing options to replace single-use plastics like containers and wraps with marine-based packages. Currently, seaweed packaging is more costly, but experts predict lower prices as technology advances.
Maya Whitman is a frequent writer for Natural Awakenings.
Gut Restorative Yoga
Poses That Bridge the Gut-Brain Axis
by Jordan Peschek, RN-BSN
The gut, often called the second brain, plays a pivotal role in not only digestion, but also immune function and mental well-being. With a growing body of research exploring the gut-brain axis, many are turning to yoga not just as a physical discipline, but as a therapeutic modality to support gut vitality.
Yoga traditionally involves eight components, including postures, breath control, concentration and meditation. The yoga postures can be practiced in many ways, from flowing sequences and strengthening postures to very slow stretches that can be held for minutes at a time, focusing on breath and meditation simultaneously.
The Science Behind the Stretch
Emerging evidence suggests that yoga may positively influence gastrointestinal health by modulating the autonomic nervous system. Through its emphasis on breathwork and relaxation, yoga activates the parasympathetic nervous system—often referred to as the rest-and-digest mode—helping to promote digestion and reduce stress, a known aggravator of gastrointestinal symptoms, such as those experienced with irritable bowel syndrome (IBS).
A 2015 12-week, randomized, controlled trial published in the European Journal of Integrative Medicine demonstrated significant improvements in IBS symptoms, anxiety,
physical flexibility and autonomic function in patients practicing a gentle form of yoga compared to controls.
Yoga for Digestion
Certain yoga poses specifically support digestive function. According to the Indian yoga teacher B.K.S. Iyengar in his seminal book, Light on Yoga, twists such as ardha matsyendrasana (half lord of the fishes) and supta matsyendrasana (supine spinal twist) gently compress and massage abdominal organs, stimulating the movement of food through the digestive tract and encouraging waste elimination. Forward folds like paschimottanasana (seated forward bend) can soothe the nervous system while enhancing circulation to digestive organs.
Practicing viparita karani (legs up the wall) after meals may promote lymphatic drainage and calm inflammation, especially when paired with diaphragmatic breathing. Virasana (hero pose) after eating can also support digestion and, because the spine is upright in this posture, is ideal for those with acid reflux.
“When supporting clients with digestive concerns, I incorporate yoga postures and breathwork to encourage healthy, balanced digestion,” explains Katie Mullins Denk, a yoga instructor, Ayurvedic health counselor and owner of Moonflower Studio, in Brookfield, Wisconsin. “Apanasana (knees to chest) helps relieve gas and bloating; supta matsyendrasana (supine spinal twist), malasana (garland or yogi squat) and surya bhedana (right nostril breathing) help stimulate elimination. Lying
on the left side after meals—a version of savasana (final rest or corpse pose)—supports digestion through rest and relaxation. These simple, intentional practices create space for healing from within.”
Mind-Gut Connection
Yoga’s impact extends beyond posture. Mindfulness practices such as pranayama (breath control) and dhyana (meditation) cultivate interoception—the ability to sense internal bodily states. This deepened awareness can promote healthier eating habits, support mindful digestion and reduce overeating. Mullins shares, “Uttanasana (standing forward fold), seated forward fold and nadi shodhana (alternate nostril breathing) help calm the nervous system.”
Chronic stress is a major disruptor of gut flora, and yoga has been shown to reduce cortisol levels, the primary stress hormone. A calm mind often translates into a calmer
gut. Digestive health can be tied to the body’s natural circadian rhythm. By practicing sun salutations or flowing yoga postures in the morning, the metabolism is gently awakened, and by incorporating restorative yoga or stretches in the evening, we signal our body to wind down naturally.
An Integrative Approach
As an integrative tool, yoga complements both conventional and alternative therapies for gut health. It works synergistically with dietary modifications, probiotics and functional medicine interventions. For individuals navigating gastrointestinal disorders— from bloating and constipation to chronic conditions like Crohn’s disease—yoga offers a noninvasive, accessible practice with minimal side effects.
Yoga practice was found to improve constipation and sleep quality in a 2021 randomized, controlled trial with elderly adults
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published in the Journal of Bodywork and Movement Therapies. A 2019 systemic review and meta-analysis in the Journal of Psychosomatic Research found that mindfulness interventions, including yoga, reduced stress and improved depression and quality of life in participants with irritable bowel disease.
Gut vitality is foundational to overall well-being. Yoga, with its blend of movement, breath and mindfulness, offers a holistic path to digestive harmony. Whether practiced in a studio, on a living room floor or during a midday break, it invites each person to tune into their body’s wisdom and support the healing journey from the inside out.
Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.
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Oral Health Benefits of Yoga
Surprising Ways to Improve a Smile
by Marlaina Donato
An estimated 42 percent of adults aged 30 and above are affected by periodontitis, commonly known as gum disease. For some, the condition manifests as mild, reversible gingivitis, while others experience a more progressive form that can lead to bone loss.
Beyond its effects in the mouth, gum disease is strongly associated with chronic inflammatory conditions such as cardiovascular disease, diabetes and arthritis. A study conducted by the University of Toronto in 2020 found that the body’s immune response to gum disease can trigger a hyper-inflammatory response that can negatively impact healthy tissues and organs.
Good oral hygiene and regular cleanings with a dental professional are the principle ways to prevent and treat gum disease. However, new findings suggest that stress management techniques such as mindfulness and yogic practices, combined with conventional treatments, may be the future of whole-body periodontal care and another good reason to get on the yoga mat.
Research published this year in BMC Oral Health reported that elevated levels of the stress hormone cortisol may impact periodontal health by making the gums more susceptible to infection and inflammation. Stress may also lead to lapses in oral hygiene.
Benefits of Yoga
“In itself, inflammation isn’t a bad thing— it’s how the body protects and heals itself after injury, illness or exposure to harmful substances. But when that inflammatory response doesn’t turn off due to physical or emotional stress, the body stays in a constant state of defense, even when there’s no real threat present,” explains yoga teacher Jamie LiCausi, owner of Empowered Alignment Holistic Healing Hub, in Hawley, Pennsylvania. “Many of us live in a constant state of low-grade stress without even realizing it. Yoga isn’t just about finding your zen; it quite literally rewires your nervous system to help you handle stress differently.”
A 2023 systemic review published in the Journal of International Society of Preventive and Community Dentistry found promising potential for yoga to improve periodontal health by reducing systemic stress reactions and periodontal disease risk factors such as diabetes and hypertension.
Dr. Amy Dayries, an integrative dentist in Roswell, Georgia, and host of KnoWEwell’s monthly online show, Healthcare From Your Dentist’s Chair, asserts that yoga can reduce stress-induced teeth grinding, mouth breathing and poor posture promoted by modern lifestyles. Relying on mouth breathing rather than nose breathing can lead to sleep apnea, dry mouth and a misaligned bite, which, if left untreated, may cause tooth decay and gum disease. “Dentally speaking, we see increases in gum inflammation and increased
cavity risk because the oral microbiome changes as the body chemistry changes in a stressed state,” she remarks, adding that stress chemicals can remain elevated for many years after the initial stressful event.
The tongue can also play a critical role. According to Dayries, we usually have a low tongue posture (resting on the floor of the mouth instead of the roof) when we slouch, and this bad habit can ramp up the sympathetic nervous system, thereby triggering stress. She recommends a variety of yoga exercises, including hatha yoga tongue exercises, as part of a patient's dental treatment plan to ease muscle and emotional tension, support stronger posture and decrease mouth breathing. Such exercises may include placing the tip of the tongue against the roof of the mouth behind the top front teeth, suctioning the rest of the tongue flat against the roof of the mouth, closing the mouth and breathing through the nose.
The Power of the Breath
Pranayama yoga and diaphragmatic breathing can reset the nervous system in a gentle way. “Many of us breathe shallowly into the chest, which means the lower parts of the lungs—the areas where air can become stagnant—don’t get fully ventilated. Over time, that stagnant air holds onto carbon dioxide and other waste gases,” says LiCausi. “When we breathe deeply using the diaphragm, we help move that stale air out. Fresh oxygen circulates through the lungs, nourishing the body, while each exhale clears out toxins and waste.”
Dayries advises that yoga helps us to counterbalance modern lifestyle activities that promote a forward posture. “This is because yoga is centered around one’s breath and holding postural stances, wringing out the lymphatic system through stretching, strengthening and asanas [body postures].” Most of all, she points out, even when oral health problems are in motion, such as gum disease, there is hope to halt things where they are, even if some bone loss is evident. “It is never too late to implement healthy changes,” she says.
Marlaina Donato is an author, musician and painter. Connect at WildflowersAndWoodSmoke.com.
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ArtHouse Studio from Pexels/CanvaPro
THURSDAY, SEPTEMBER 11
Paddle Antrim Festival – Sept 11-13. Celebrates the amazing waterways and communities of Northern Michigan. Includes a 2-day paddle event through the Chain of Lakes Water Trail. Register: PaddleAntrim. com/festival.
FRIDAY, SEPTEMBER 12
Elberta Beach Restoration Workbee –9am-12pm. Help remove large patches of spotted knapweed and transplant native beach grasses into place, as well as plant additional milkweed species and pollination sources. Elberta Beach, Bye Rd, Elberta. HabitatMatters.org.
SUNDAY, SEPTEMBER 14
Mushrooming with Amy and Joe Lipson – 12-2:30pm. Join LTC Conservation Specialist Amy Lipson and her husband Joe for a dynamic exploration of local fungus as well as any other interesting things that happen to pop up along the way. Chaboiganing Nature Preserve, 10240 Brutus Rd, Brutus. LandTrust.org.
WEDNESDAY, SEPTEMBER 17
Growing Together Community Workshop: Cover Cropping and Crop Rotation – 5-6pm. Explore the benefits of cover cropping and crop rotation for soil health and sustainable farming. Learn which cover crop species work best for different goals. $10. Great Lakes Incubator Farm, 1091 N Keystone Rd, Traverse City. Registration required: NatureIsCalling.org.
THURSDAY, SEPTEMBER 18
Groceries for Good: Great Lakes Incubator Farm – 8am-9pm. Oryana will give 2% of profits from both stores and encourage shoppers to round up their purchases to support Great Lakes Incubator Farm. Both Oryana stores. Oryana.coop.
SATURDAY, SEPTEMBER 20
Live Music at Farmhouse Vineyard –5-7pm. Music by Jeff Pagel. Wine Tasting and woodfired pizzas beginning at 1pm. FarmHouse Vineyards, 8450 Channel Rd, Petoskey. 231-338-6632. fhvpetoskey.com.
WEDNESDAY, SEPTEMBER 24
Fall Warbler Walk with Quinn Sommer – 8-10am. Join guide Quinn Sommer as he identifies warblers traveling through Waldron Fen on their journey south. 9417 Banwell Rd, Alanso. LandTrust.org.
FRIDAY, SEPTEMBER 26
Owl Prowl – 7-8:30pm. Learn about our local owls and their conservation with an introductory presentation and then head out for a night hike in search of these amazing birds. $10. Grass River Education Center, 6500 Alden Hwy, Bellaire. Registration required: GrassRiver.org.
SATURDAY, SEPTEMBER 27
Tap into the Trails: Fall Birding at Duncan Bay – 8-9:30am. Start your Tap into Trails Festival with Michael Turisk from Mackinac Straits Raptor Watch for a morning birding walk at the Duncan Bay Nature Preserve, 829 Duncan Ave, Cheboygan. LandTrust.org.
PLAN AHEAD
FRIDAY, OCTOBER 17
25th Annual Wise Traditions Conference – Oct 17-19. Sponsored by the Weston A. Price Foundation. Includes 40 speakers and 70 exhibits plus farmto-table meals. Reasonable rates. which include conference meals and special 1-, 2- or 3-day passes, plus reduced rates for 20 and younger. Salt Lake City, Utah. Info & register: WiseTraditions.org.
Ongoing Events
DAILY
Free Online Programs – Practical Buddhism, Healing and Compassion Meditation, Group Practice, White Tara Guided Healing Meditation, Sunday Talks. Jewel Heart Tibetan Buddhist Learning Center: JewelHeart.org.
Infinite Path Martial Arts Customized Virtual Learning – For self-defense and fitness with Christopher Scafone. More info: 248-284-3242, IPMAContact@yahoo. com or InfinitePath.net.
Sacred Lights Collective Events – A digital platform and virtual community for seekers and facilitators to walk the spiritual path together offering daily classes, groups and workshops. With Aria Mae Everts. Virtual. 774-578-2762. Sacred LightsCollective.com.
Naturally Purifying and Supercharging Your Body Podcast – 7-7:45pm. Matthew Hazen is the owner of Human Consciousness Support, a company that produces a unique nutraceutical product called MasterPeace. Free. BuzzSprout. com/1206776/14236700.
WEEKLY
Mindful and Musical – Classes available for children from newborns through age. An intergenerational class, We’re Better Together, meets within assisted living communities, fostering interaction between young children and elders. Pop-up classes on Sat mornings offer additional opportunities for families. 414 E Eighth St, Traverse City. 231-360-2898. MindfulAndMusical.com.
Second Spring Farm – Find their offerings at the Wed and Sat markets, Traverse City and Tues, Glen Arbor; Sat market, Suttons Bay, Thurs market, Leland, Fri market, Northport, Sun market, Interlochen. Also at the Mercato in Building 50 on Sat during the winter months. Farm visits available by appt. 7155 E Hoxie Rd, Cedar. 231-944-8946. SecondSpringFarm.net.
SUNDAYS
The Nature Pilgrimage with Rooted Goddesses – Thru Sept. 8:45am-4pm. 3rd Sun & Fri. The Nature Pilgrimage places you at a threshold of looking for a thread to begin moving towards what it is you truly care about. It begins by choosing 1 of the 7 contemplative sites you would like to visit. $150. Boyne City. MarySeger.net.
Soul-Stirring Yoga Sundays – 10am. In-person and live online with Crystal Turner. Each class is a multi-level class, allowing for exploration and expansion to flourish from the inside-out. $20. Karasi Fitness and Healing Arts, 104 S Union St, Ste 204, Traverse City. 231-492-9206. Karasi FitnessAndHealingArts.com.
Kundalini Yoga – 10-11am. A dynamic, powerful tool that is designed to give you an experience of your energetic body. All levels. Sliding scale $10-$20. New Moon Yoga, 10781 E Cherry Bend Rd, Traverse City. 231-392-5813. NewMoonYogaStudio. com.
White Tara Guided Healing Meditation – 10:30-11:30am. In-person & Zoom. Free. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734994-3387. JewelHeart.org.
Sunday Talk with Demo Rinpoche –11am-12pm. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-9943387. JewelHeart.org.
MONDAYS
Cancer Care Support Discovery Call – 6-6:30pm. For those looking to incorporate a holistic, functional element of care into their cancer treatment plan by working in conjunction with your oncologists, surgeons, primary care physician and physical medicine practitioners. More info: MIHolisticMed.com.
TUESDAYS
Charlevoix Senior Center Veteran Social & Lunch – 9am-1pm. 1st Tues. Honoring our veterans. Social beginning at 9am and Free Lunch for Veterans at 11:30am. Charlevoix Senior Center, 06906 Norwood Rd, Charlevoix. Charlevoix.org.
“Sew”cial Day – 10am-6pm. 1st Tues. Grab some interruption-free sewing time with help and support to get you through your projects. A great chance to meet up in a safe space and enjoy some sewing time. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Empowerment Circle – 10:30-11:30am. With Heather Zigler. By bringing new light to an ancient and traditional tool used by indigenous people around the globe. Circles are a place to transform ME to WE as a space where the principle of sharing power with each other exists instead of having power over one another. 1st class free. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Spiritual Guidance and Readings – 11am7pm. With Julie Chai. Receive various forms of spiritual consultations such as clairvoyant readings, aura healings, oracle card interpretations and past life readings. $1/min. Higher Self Bookstore, 313 E Front St, Traverse City. For appt: 231-941-5805. HigherSelfBookstore.com.
Hand Work – 12-4pm. 2nd Tues. Work on a project of your choice. Think of it as the non-electrical side of sewing, piecing and quilting. Juneberry Cottage, 220 N Main St, Evart. RSVP: JuneberryCottage.com.
Traverse City Women’s Circle – 6pm. 2nd Tues. With Be Here Now Baby. Offering women a safe space to connect, share and empower each other. Donation. Dharamsala TC, 869 Robinwood Ct, Traverse City. 231-421-3808. DharamsalaTC.com.
Neverending Lam of Liberation –7-8:30pm. With Demo Rinpoche. In-person & Zoom. Jewel Heart Tibetan Buddhist Learning Center, 1129 Oak Valley Dr, Ann Arbor. 734-994-3387. JewelHeart.org.
WEDNESDAYS
Morning Flow Vinyasa Yoga – 7:30-8:15am. Beginner/Level 1; Intermediate/Level 2. Get up and get your body moving through a series of fluid postures flowing through sequences of sun salutations, standing and seated postures in this energizing class. $14/ class. Livestream. Tinyurl.com/3jp9vsbn.
Empowerment Circle – 5:30-6:30pm. See Tues listing. Pure Essence Wellness Center, 1240 E 8th St, Traverse City. 231499-8595. HeatherZigler.com.
Community Slow Roll TC – 6-8pm. With Norte Youth. A weekly ride from Oryana to The Little Fleet. The route is 3-5 miles and the pace is accommodating for all
abilities. 260 E Tenth St, Traverse City. 231883-2404. NorteYouthCycling.org.
THURSDAYS
Weekly Facebook Live with Dr. McSwain – 5:30-6pm. More info: MIHolisticMed.com. The Goddess Workout Beginner Hula Dance Class – 6:30-7:30pm. For absolute beginners of all ages, sizes and shapes. Learn basic hula moves and combinations. $80/8-wk session, $15/drop-in. First Congregational Church, 8066 W State St, Central Lake. AmiraHamzarRaks.com.
FRIDAYS
Meditation: Chanting for Peace – 3-4pm. 1st & 3rd Fri. Explore the healing resonance of their own voices through sacred sound. Guided by Aideen Ni Riada. All levels. $20. Vesica Healing Center, 1030 Hastings St, Ste 110, Traverse City. Register (call/text): 231-499-3649. ConfidenceInSinging.com.
SATURDAYS
Mindful Morning Flow – 8-9am. In-person and online. Gently energize your body and focus your mind, drawing attention to each movement and breath to each posture in this Vinyasa-style practice. $25 in studio, $15 virtually (bundle 6 classes for $120). True Balance Fitness, Nutrition and Wellness, 1128 S Garfield Ave, Traverse City. 231-519-0808. TrueBalanceLife.com.
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Classifieds
FOR RENT
Eco/EMF shielded home near Grayling available for short to long term stay. Minimal rent/ help caring for dogs & chickens on property. Call 231-714-0477 for details.
HOLISTICALLY RAISED PUPPIES
HEALTHY HERDERS - Full grown male Aussiedoodle, 18lbs, blue merle, holistically raised since taken in as an older pup. Roscommon. NutritionalRC@gmail.com. 989-275-9976.
Learn more at Glorian.org
Experience is better than belief.
Advanced Wellness
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Offering natural smokeless tobacco options. Delivered free within Northern MI. See ad page 3.
CBD Products
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NutritionalRC@gmail.com 989-275-9976
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naturestradingpost.com (989) 275-9976
Cooking & Tea Brewing
SPICE & TEA MERCHANTS
145 E Front St, Traverse City 231-947-7423
SpiceMerchants.biz/traverse-city-spice-store
Providing the world’s best herbs, spices and teas for your kitchen. We carry over 200 spices from everyday use to the most exotic as well as over 120 different teas. See ad page 19.
Many unexplained health issues are showing links to Cell Phones/Towers/Wi-Fi (with levels now stronger than bodies naturally adapt to). We detect EMF-related causes by determining sources of harmful radiation & offer solutions to mitigate them. See ad on back cover.
Healthy Food
PROVIDENCE ORGANIC FARM, CAFÉ & NATURAL FOOD MARKET
5695 N Michigan 88, Central Lake 231-599-2020
ProvidenceOrganicFarm.com
Charming farm-market, cafe and natural foods store at their farm, featuring organic espresso and tea bar, kombucha on tap, organic produce and meats, local honey, maple syrup, eggs, cheese, gift items and much more. See ad page 13.
Holistic Wellness
WHOLE HEALTH TRAVERSE CITY
3639 Cass Rd, Traverse City 231-943-2100
WholeHealthTC.org
We help people suffering with chronic joint and muscle pain due to arthritis or injury to decrease their pain, increase their quality of life and maximize their competitive edge through advances in functional neurology and regenerative medicine. See ad page 17.
Full grown male Aussiedoodle, 18lbs, blue merle, holistically raised since taken in as an older pup. Roscommon. NutritionalRC@gmail. com. 989-275-9976..
Natural Foods
EDSON FARMS
835 S Garfield Ave, Traverse City 231-941-5221
EdsonFarms.com
Good for mind, body and soul.
Open since 1979 Edson Farms Natural Foods is a Northern Michigan favorite. With impeccable customer service, we have an organic deli and juice bar, coffee bar, produce, groceries, supplements, herbs, bulk foods, allergen friendly foods, body care, coffees and tea, and local products. See ad page 9.The Box building in Traverse City. Trained in NMT, Trigger Point, and Sports Massage therapies. See ad page 21.
LIST YOUR BIZ IN THIS WELLNESS DIRECTORY! Text Now for Special Rates! 734-757-7929
