BODY: Winter 2022

UPLEVELING

HUMANITY THE INSTITUTE FOR ALIVENESS JOURNAL

ASSESSING LIGHT CONSUMPTION

ISSUE 4

WINTER 2022

10 ACTIONS TO REDUCE HEART DISEASE RISK

ØPEN.$OURCE

CAN SOUND FIGHT BREAST CANCER?

THE INSTITUTE FOR ALIVENESS DIRECTOR Andréa Paige PRODUCER Bernn Alipaopao EDITORIALS TIFA Class of 2021

©The Institute For Aliveness publishes independently.

For inquiries or suggestions, contact us at: info@theinstituteforaliveness.com

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TABLE OF CONTENTS BODY EDITION DIRECTOR'S NOTE

03

FEATURES

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INTERCONNECTION CAN TRANSPLANTING FUNGI DECREASE THE SALINITY OF SOIL?

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DO WE ALL NEED TO BE TAKING VITAMIN B12 SUPPLEMENTS?

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COMING TO LIGHT: SUN LIGHT VERSUS JUNK LIGHT, THE GREAT DEBATE

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BREATHARIANISM– CAN HUMANS LIVE WITHOUT FOOD?

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PAIN, DISEASE & ALTERNATIVE HEALING THE USE OF VODOU HEALING FOR CHRONIC PAIN

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HEPATITIS C (HCV) CAUSE OF LIVER DAMAGE

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HEART DISEASE

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BORN TO RUN: CAN NATURAL HUMAN MOVEMENT REVERSE AND PREVENT BACK PAIN?

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THE FEMININE SCOPE CYCLE SYNCING YOUR EXERCISE USING THE MENSTRUAL CYCLE TO SUPPORT YOUR WORKOUT ROUTINE

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INTERMITTENT FASTING: HARMFUL TYPE FOR FEMALE FERTILITY?

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WHY YOU MAY BE BLOATED AFTER EACH MEAL ALTHOUGH YOU CONSIDER YOURSELF HEALTHY? A JOURNEY THROUGH THE DIGESTIVE TRACT

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THE HEALING POWER OF SOUND

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THE TIFA JOURNEY

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FROM THE EDITOR Welcome to the future. By now, we all realize that the page has turn, the hourglass has shifted, and something's "different" about how we perceive reality. TIFA promises to skate the cutting edge of future human perception in our rooting in embodied research, non-duality, and the mythopoetic.

The events of these years, undeniably unforeseen, will fester in our psyches for decades to come. Humanity has walked up to a cliff side... and jumped. Nothing we’ve ever known about ourselves as a species will ever be the same. Life is increasing in stakes at a rate faster than any of us could endure individually. The Gestalt principal of the whole’s outcome far surpassing the individual's is the clay we mold at The Institute For Aliveness. As this Institute has birthed itself into being and the right people have been magnetized into orbit, we set forth with one clear mission: to hold higher standards for our species. “Upleveling humanity,” as we say. The students have dived head first into profound change, in what many acknowledge as 10+ years of personal growth in just 1-2 years. The experience itself is what has created the change. “It’s not the curriculum that’s the course; it’s the journey that’s the course.”

Intense. This pressure cooker for profound transformation is an undeniable straightshot to facing oneself. Looking into the buried parts of ourselves we’d rather not unsettle. Dusting up mud, packed down deep, if unattended, they can create humus and mold our mind. So we attend to ourselves, our psyches, our souls. The three main semesters of TIFA empower the individual to decipher, separate and dissect the different elements of healing and being human.

From Applied Epigenetics, the Microbiome and lifestyle design to herbal therapeutics, diagnostics, digestion and detoxification, the BODY semester is what you might expect from me. MIND is where we find out what BODY lacks. Rooted in deep study of neurobiology, we stem into trauma and psychosomatics. We clarify the lenses we look through to filter our world. We twist our tongue into compassionate communication techniques and untie cognitive dissonance.

As we glide into our third semester: SPIRIT, the interconnection of all life's elements becomes apparent. We grace into the unseen, face the laws of karma and dharma, slide into symbolism and look deeply at relationships.

Finishing up the year with bioenergetics, sex and Tantra, we leave no stone unturned. Each 2021 student is heading toward their second year of TIFA a completely different being.

Physically and psychologically upgraded, polished to a new level of excellence. This newfound resiliency will ease them through the final six months of the course, writing their final thesis and undergoing a rigorous apprenticeship beside an elder with 40+ years experience in their art. We top off the online content with two in-person retreats: a colon hydrotherapy training to have a clinic to witness the mystery of the digestive system and scale up our emotional intelligence and bedside manner... and in the second year, 10 days of deep embodiment, triggers, facing self and spurring the rate of self-knowing. You get to spend time in person together for the first time, too! This transformational Institute is gaining traction and snowballing in influence upon the world. The only question is - will you join us...? 2023 enrollment opens in July.

TIFA FOUNDER

FEATURES 9

Modern agriculture has taken over more than 50% of all viable land. Therefore, emphasizing the least harmful method used to regenerate and restore our soil will be paramount.

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16 B12 DEFICIENCY

We understand that B12 has good enough reasons to not be left out and taken seriously into account when wanting to eat a healthy and balanced diet.

24 ORIGINAL DOCTOR OF

HEALTH? OR CULPRIT FOR SKIN DISEASE? We are conflicted by common media arguments between the sun as the giver of vitamin D or the culprit for wrinkle, carcinomas, and melanomas.

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INTERCONNECTION

COMMON CAUSES OF SOIL SALINITY

WHAT IS BREATHARIANISM? Breatharianism is not a new-age fad, in fact, the concept has been proposed through many spiritual practices.

PLACEBO AND THE POWER OF BELIEF If the person with a symptom, and in this case that symptom would be pain, believes in the healer’s treatment or the healer themselves, there is a high likelihood that there will be improvement in the person’s condition.

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SYMPTOMS AND CAUSES OF HEPATITIS C (HCV) Long-term infection with the hepatitis C virus is known as chronic hepatitis C. It is usually a "silent" infection for many years, until the virus damages the liver enough to cause the signs and symptoms of liver disease.

PAIN & DISEASE

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FEATURES 50 10 ACTION ITEMS THAT

REDUCE THE CHANCE OF DYING FROM HEART DISEASE The World Health Organisation notes that the top Non-Communicable Disease kills 41 million people each year: the equivalent of 71% of all deaths globally.

56 THE EFFECTS OF FAULTY POSTURE

Effects include disturbances of the symmetric distribution of compressive and tensile forces acting on both sides of the body axis and the emergence of harmful shear forces.

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CAN SOUND FIGHT BREAST CANCER? Grimal and Maman observed that when exposed to sound, cancer cells lost structural integrity until they exploded at the 14 minute mark.

EFFECTS OF EXERCISING DURING MENSTRUAL PERIODS ON THE BODY It is during this premenstrual phase where most females report levels of PMS which can include a range of emotional, behavioural and physical symptoms.

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INTERMITTENT FASTING & FERTILITY The roots of Intermittent Fasting derive from traditional fasting, a universal ritual used for health or spiritual benefit, but it can also be caused by the lack of food.

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HOW TO PREVENT IMPROPER DIGESTION In order for proper enzyme secretion in the salivary glands, it’s important to chew thoroughly between 30-140 times depending on food.

THE FEMININE SCOPE

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CAN TRANSPLANTING FUNGI DECREASE THE SALINITY OF SOIL?

BY SIMONE NOFEL

1

What can we do to reduce water usage that is widely accessible around the world and across regions? What is a more permanent solution that would be dependable for farmers’ immediate needs? Is it possible for soil to restore itself without chemical treatments?

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Data Source: UN FAO, OurWorldinData.org: authors Hannah Ritchie and Max Roser. 2019.

COMMON CAUSES OF SOIL SALINITY Modern agriculture has taken over more than 50% of all viable land.4 Therefore, emphasizing the least harmful method used to regenerate and restore our soil will be paramount.

As soil health makes its way toward the forefront of farmers and ranchers across the globe, more and more barriers become evident.

Pollutants and nutrients both are cycled through the soil in an ongoing process, which dependent on the soil quality can either stimulate health or induce disease of all living beings near and far.

Soil science research has kicked off around the world, as more individuals become aware of the posing threat the lack of good quality has on human life. Climate change is a direct result of one of the world’s largest ecosystems, our soil. Droughts, erosion, and natural disasters are only a few climate factors impacting soil quality. Although it may be argued whether or not humans are the cause of our current climate crisis, it is apparent that the more humans are using fertilizers, the more our soil is negatively affected.5 Surprisingly, there is not a significant difference between chemical fertilizers and organic amendments. They both increase salinity of soil, and this type of affected soil makes up 6% of the total land area of the Earth. The higher the levels of salt there are within the soil, the less amount of viable plant life will grow.5

TYPES OF SALT-AFFECTED SOIL & PROBLEMS

The author argues that soil health is the root of vitality on our planet Earth because of this very reason. The vast ecosystem of our soil impacts all plants, animals, and humans by regulating water quality and air quality. If salt-affected soils are put back into production, 70-120 million hectares of new arable land can be saved, along with their natural 2 ecosystems and the associated biodiversity. Soil can be rejuvenated as our planet’s landkeepers, farmers and ranchers, gain more awareness about the importance of taking a “soil-first”: approach.

When salt builds up over time and begins to cause harvest and yield issues it can be measured to figure out the exact kind of salinity issue one is facing. The best way to test this is by using three methods;3 soil pH, dissolved salts quantity, and water-soluble levels. Electrical conductivity, EC, is the method 3 used to quantify dissolved salts within the soil and water testing mix. Using the results of those three measures will then3 aid in determining if the soil type is saline, saline-sodic, or sodic.

2. Ministry of Agriculture, Nature, and Food Quality. "Saline Agriculture – the Practical Solution". https://www.salineagricultureworldwide.com/saline-agriculture/.

3. Provin et. al. "Managing Soil Salinity". agrilifeextension.tamu.edu/library/gardening/managing-soil-salinity/.

4. Ritchie, Hannah, and M. Roser. "Land Use". Our World in Data. https://ourworldindata.org/land-use/.

5. Sharma, Akhilesh, C. Rana, S. Singh, and V. Katoch. "Soil Salinity". Handbook of Cucurbits. https://doi.org/10.1201/b19233-42.

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According to the current research, once you are able to classify the kind of salt-affected soil you have, you can move onto treating it. To summarize, each of the three types of soil generate different intensities of damages, appear differently to the naked eye, test at different pH levels, and accumulate different salt types.3

The first and second types (saline soil and salinesodic) both injure the plants by discharging toxicity into them.3,5 These damages can be due to high sodium levels and/or high soil pH. Both saline soil and saline-sodic soil are a white or light brown coloration of the crusts on the surface. Another similarity is that they both have pH levels below 8.5.

The major difference however, is that saline soil usually has an EC of more than 4 mmho cm -1 versus saline-sodic which has less than 4 mmho cm-1. This is due to the difference in salt types; saline salt usually contains remarkably less sodium salts than salinesodic soils, and more amounts of calcium and magnesium salts. When it comes to the third type of soil, sodic, the damage to plants is significantly more intense. Due to the high pH found in sodic soils, 8.5 to 12.0, plants develop rooting problems.3 When you find sodic soil it will appear black and clay-like, whether it is wet and sticky or dry and crusted.3 Each of the damage to plants mentioned above in turn decreases yield quantity because the land becomes less permeable so plants don’t grow, or the plants that past the vegetative stage are killed. In saline and saline-sodic soils it is most likely that plants will not receive adequate amounts of water to grow and the water they do receive will be highly toxic. The toxicity causes root injury and also prevents seed germination. Lack of moisture and oxygen to plants occurs in sodic soils allowing little air and water to flow through sufficiently. The less moisture plants receive, the more likely it is for them to wilt and die.5 2. Ministry of Agriculture, Nature, and Food Quality. "Saline Agriculture – the Practical Solution". https://www.salineagricultureworldwide.com/saline-agriculture/.

3. Provin et. al. "Managing Soil Salinity". agrilifeextension.tamu.edu/library/gardening/managing-soil-salinity/.

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CURRENT SOLUTIONS There are currently several known strategies to regenerate soil when it becomes saline, saline-sodic, or sodic soils. Unfortunately it is a consensus that none of these practices solve the greater necessity of preserving the environment. The most common ways to restore soil are: 1) chemical amendments: ameliorating by means of adding specificities such as calcium and silica to the soil, 2) irrigation methods such as leaching, 3) improving drainage by means such as tillage, and 4) reducing evaporation by means such as mulching.

Each of the above correction methods have benefits and also downsides. When correcting salt-affected soil with additives it is important to first know the levels of excess sodium. Without access to a laboratory it may be nearly impossible to receive that information.

When adding organic matter or chemical compounds to the soil you must also know the appropriate combination of the current soil’s levels versus the particular addictive being used. Many areas around the world do not have the resources for these specific measures; along with the fact that prices for such materials have significantly increased making it more difficult for farmers to obtain.5 The most popular amendment is gypsum, which is great for the majority of soils, however can actually cause worsening for others that have calcium sources or any carbonate levels.3 It is also key to note that certain fertilizers may trigger particular chemical compounds to become more potent which in turn will require even more fertilizer treatments down the line.2 More often than not, soil salinity is treated through irrigation methods in an attempt to keep the soil moist allowing for less salt to build up.

Unfortunately, in order to maintain this method extreme amounts of water are required, which adds to the climate crisis.2 The current way of cultivating crops and raising livestock uses approximately 70% of all human freshwater consumption.

5. Sharma, Akhilesh, C. Rana, S. Singh, and V. Katoch. "Soil Salinity". Handbook of Cucurbits. https://doi.org/10.1201/b19233-42.

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Thus, not only does irrigation have an apparent negative effect on the water crisis, but accessibility to a laboratory can also be a barrier for the farmer.

Typically it would take the skills of a lab technician to be able to determine exactly how much water is needed for the leaching process. The laboratory would have to run an initial salt screening and then also a follow up test after the first round of leaching to ensure enough salt has been removed.3 Furthermore, if the soil also has a drainage problem then leaching would not be feasible.3,5 Saline Agriculture Worldwide goes on to mention the differences between using fresh water and brackish water for irrigation.

NEW PLAN OF ACTION

Brackish water has a slight salt content so it is important to understand the soil type/texture before proceeding this way. Brackish water use is not appropriate for clay soils because it can lead to structural problems with the soil. Therefore, it is only suitable for sandy type soils and must be drained properly to prevent salt build up on the top layers.

William Horvath suggests a step by step strategy to improve soil quality by using native fungi. This author proposes using this same strategy, with a few modifications, in a controlled experiment to test saline reduction in salty soil. The six step strategy is as follows:

As mentioned when we discussed leaching, drainage is a strategy that is used to help circulation within the soil. The most common methods for drainage are tillage or artificial drains. The purpose of tilling would be to break up the soil enough so that the water can adequately move throughout the soil. In most cases deep tillage would be required and even then, tillage is usually just a temporary fix and not a permanent solution due to the fact the soil can reseal.3 When tillage is at its optimum, it can however reduce the surface level salts by mixing up the soil and distributing the soil through multiple soil levels.5 Artificial drains are also sometimes used to remove salt from the soil. The downside to this is that not many farmers have the resources to build underground structures such as these.

Given the set backs and barriers of each of the current solutions for soil salinity treatment, it is apparent that a new method needs to surface. We can all agree that microorganisms play a critical role in the health of our soil. Microorganisms in the soil are bacterias, viruses, and fungus and serve as little crop helpers and their work typically goes without notice. The author proposes that a particular microorganism be brought to the forefront of the mission to save salty soil; fungi! One of the most ancient and often forgotten about organisms are fungi. Thousands of known species roam the earth and have been serving our earth for billions of years. The plant kingdom on Earth is completely dependent on the fungi kingdom in many ways. Nutrients and water are both carried to plants through the fungi’s vast underground network, the mycelium.

Several permaculturists and environmentalists have been disseminating the power of fungi across different platforms. In doing so, soil science has been expanded to look at fungi and its role in soil science.

Reducing evaporation at the surface level is the final solution that many farmers implement for their land. Crop/plant residue or mulch is currently used to coat the surface soil in hopes to improve water retention. This is a significant method when rainfall is not an issue, however, if the region trying to implement this method goes through seasons of drought it would not be as helpful.5

Step one can be done by adding plant matter that can aid in giving off shade to some areas. Logs, fallen branches, leaves, and compostable food are some ideas for preparing a favorable condition. Step two involved the understanding of the different types of fungi. This can easily be found in a local field guide. Some common decomposing fungi are shiitake, oyster, reishi, and chaga mushrooms to name a few.

Chanterelle and truffle mushrooms are both common mycorrhizal fungi. Step three is needed to boost fungal activity, beginning the creation of healthy soil. Step four is needed to activate the fungal network underground which will help nourish the plants.

3. Provin et. al. "Managing Soil Salinity". agrilifeextension.tamu.edu/library/gardening/managing-soil-salinity/.

5. Sharma, Akhilesh, C. Rana, S. Singh, and V. Katoch. "Soil Salinity". Handbook of Cucurbits. https://doi.org/10.1201/b19233-42.

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The goal for both steps three and four is to resemble the natural growth patterns of fungi in the wild and then double or triple that amount. This can be repeated in multiple zones or the testing area. To maintain the fungal growth, step five is highly necessary by adding healthy composted soil to every zone. It would be ideal for the compost to come from local plants to give the fungi, thus the soil, the local nutrients needed to thrive. To sustain the progress by periodically adding debris to the soil, step six is in place.

SUMMARY New and innovative ways to use fungi to support life here on Earth are arising all the time. With such a powerful resource at our fingertips it would be wise to utilize it in every way possible.

Transplanting native fungi to the soil in hopes to reduce salinity is more sustainable and potentially way more cost efficient that the salinity treatments out there today. Different variations of the 6 steps should be tested in experiments where salty soil is hardest to combat. Farmers with little to no accessibility to laboratories can begin to attempt soil restoration and rejuvenation with this strategy. The most enriching part of these proposed experiments is that more fungi can only lead to more living organisms in the soil, thus our entire planet Earth. Together we can restore the Earth closer to its natural state by changing our perspective on nurturing it. Let’s make our planet alive again through experimentation with our foundation, the soil.

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Essentially, all life depends upon the soil… There can be no life without soil and no soil without life; they have evolved together.

DR. CHARLES E KELLOGG

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DO WE ALL NEED TO BE TAKING VITAMIN B12 SUPPLEMENTS?

BY KAHRA NOEMIA

Today, there is a vitamin that is attracting a lot of attention when it comes down to dietary choices: B12. Those choosing to eat only plants are advised to supplement it, because it is said to only be found in animal products.

Going into the B12 topic can be overwhelming when we start to dig in, as we realize there are a lot of missing dots, unspoken and unanswered questions.

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B12 is displayed as a spearhead to cut the debate short between the omnivores and the plant-based advocates. In case of an emergency lack of better argument, use the B12 one to exit the dead end and cut it short. And yet, there are some interesting and innocent questions to look closer at, then when asked, bring up some aspects that can help clarify the topic and make everything a bit more obvious that this doesn’t have to be a dead-end. We can go beyond what we think we know about it, and make everything a bit more clear.

For example, what if B12 was again an indicator that our relationship to our body and its intrinsic interdependence to Nature, was way more the center of the topic around the B12 controversy than we could have ever imagined?

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A MODERN AGRICULTURAL CONCERN? On another level, in our modern, industrialized, and sterilized world, to answer the increased demand of our dietary habits, we’ve also deprived our soils and foods of being nutrients rich, with intensive monoagriculture and breeding high-yielding crops. Donald Davis published a study in 20043 and found notable decreases, particularly for key nutrients like calcium, iron, phosphorus, riboflavin (B2), and ascorbic acid (vitamin C). An orange from 1950 was full of vitamin A. To attain the same amounts, you would now have to consume 21 of them. In 1999, the amount of calcium in string beans dropped by 43 percent compared to 1950, leaving you with only 5 percent of your daily calcium.

A SCIENTIFIC NUTRITION CONCERN? Today, our diet has become a controversial field of opposite camps, which involves “scientific nutrition”, and a variety of health issue experts. We look more and more at what's on our plate, as we began to understand that diet and health are deeply correlated. We are looking and debating about plantbased versus animal products consumption, raw or cooked, creating countless diets and complexifying our relationship to food like never before. Funny enough, we are the only animal species on the planet that is having a discussion on the proper diet we should eat as a species and has created a diversity of choices. We created for ourselves the opportunity, luxury, and health concern, to derive away from our species-specific physiological needs.

Plant-based diets are starting to be more and more popular in athletes, celebrities and the “vegan” industry is growing year after year. In the USA only, the global vegan food market size was valued at USD 12.69 billion in 2018 and is projected to expand by 9.6% from 2019 to 2025. According to The Vegan Society, from 2012 to 2017, the meat-free food demand grew by 987%.1 Results from doctors and diet book writers such as T. Colin Campbell and Caldwell Esselstyn are starting to show that eating a plantbased diet could be beneficial in preventing disease, and even in reversing them.2

QUID B12?

So how does that relate to B12? How could B12 be available in only one type of food (animal products) and divide our opinions on what’s our speciesspecific diet so much? Could we also assume that the depletion of our soils could have affected the amount of B12 in our food and be the reason why vegetarians and non-meat-eaters don’t get enough B12 and would have to supplement it?

How do the animals we consume get their B12, if it isn’t provided from plants and so hard to get from our diet? Could it be that these animals produce the B12 vitamin themselves? Could it be that B12 is manufactured along the digestive tract? Couldn’t plant-based eaters be able to produce it as well in their digestive tract? Or is it that these animals eat meat themselves to get their B12? Where does B12 actually come from?

“Do we all need to be taking vitamin B12 supplements?”

1. Vegan Food Market Size & Growth | Industry Report, 2025. (2019, June).

2. https://nutritionstudies.org/ and http://www.dresselstyn.com/site/

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3. Davis, D. (2004, December). Study suggests nutrient decline in garden crops over past 50 years.

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WHAT IS B12?

To make sure our body stays healthy and receives the right amount of nutrients it needs to function properly, we want to eat a diet that presents a balance of macronutrients such as protein, carbohydrates, and fat, and a diet rich in micronutrients such as vitamins and minerals. From vitamin A, B’s, C, all the way to Zinc, all these vitamins and minerals allow us to prevent disease, to feel energetic and healthy. And if we are deficient in too much of one of them or more, the consequences can be severe. For example, a deficiency in B9 (folate) in a pregnant woman, can lead in utero to a malformation in the spinal cord of the baby or preterm delivery. A deficiency in vitamin D can cause extreme fragility or softened bones, retarded growth, rickets, tooth decay, bowed legs, and more.

B12, also called Cobalamin, is a water-soluble vitamin we need to support our nerve functions, keep our blood cells healthy, help us in cell replication and DNA processes and prevent anemia. A deficiency in B12 can cause nervous system damages such as confusion, poor memory, dementia, anemia due to abnormal blood cells and could have an impact on Alzheimer’s.

Therefore B12 is an important vitamin we want to get in sufficient amounts to prevent severe damages to our body, especially knowing that absorbing an excess of vitamin B12 isn’t toxic and, being water-soluble, will be easily eliminated through urine.4 To make sure to get enough of B12 to make our system function properly, in 2010, The American Journal of Clinical Nutrition from Oxford, re-accessed the minimal amount we should take from our diet is 4 to 7 micrograms (a millionth of a gram) of B12 per day.5

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“In developing countries, deficiency is much more common, starting in early life and persisting across the life span” 7

Plus, active absorption requires a special glycoprotein, intrinsic factor (IF), which is formed in the stomach. If there is a shortage of IF, only small amounts of B12 can be absorbed via passive diffusion. For these reasons, gastrointestinal inflammation is one of the most common causes of B12 deficiency. This is showing us that not only vegetarians and plant-based diet people can present symptoms of deficiency in B12. Animal source food doesn’t seem to be the ultimate solution to make sure we’re not deficient in B12. Let’s look at where B12 comes from, to understand what we’re really missing out on the bigger picture.

A BACTERIAL ORIGIN Humans and animals aren’t capable of synthesizing B12 themselves. B12 is only produced by a few anaerobes (that do not require oxygen) microorganisms, capable of making it bioavailable.8 Bacterias are in fact the only real source of B12.

Therefore, humans need to make these bacteria thrive in their guts through diet and to make sure to feed these bacteria through an external source, to be able to absorb the vitamin they cannot synthesize themselves, so fundamental to their body functions.

B12 DEFICIENCY We understand that B12 has good enough reasons to not be left out and taken seriously into account when wanting to eat a healthy and balanced diet. And today, animal products are seen to be our primary source of B12. Then, plant-based diet consumers expose themselves at a greater risk of not getting enough B12 from their diet if they don’t supplement, since animal products aren’t an option to them. And, the vitamin in food is heat-sensitive; its content is significantly reduced through cooking. As a result, even an omnivorous diet does not always provide a sufficient amount of B12. So, is this dichotomy about choosing the proper diet really the root of the issue around getting enough B12, or is it the scapegoat to hide a much bigger one? A Framingham Offspring study on different omnivores and plant-based diet sources of B12, showed that 39% of individuals, 26-83 years old, were in the low normal deficiency levels 6 of B12 in blood, of which 9% are very low deficient.

4. Rizzo, G. and Laganà, A. S. 2020. Molecular Nutrition, A review of vitamin B12. Pages 105-129.

5. M. V. Bor, et al. (2020, January). The American Journal of Clinical 6. K. L. Tucker, et al. (2000, February). The American Journal of Clinical Nutrition. Pages 514-522.

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7. L. H. Allen. (2009, February) "How common is Vitamin B-12 deficiency?". 693S-696S. 8-9. G. Rizzo and A. S. Laganà. 2020. Molecular Nutrition, A review of vitamin B12. Chapter 6 : A Review on B12. Pages 105-129.

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THE ANIMAL SOURCE The animals we consume, such as herbivores and fish, have a better ability than humans to get their B12 supply, through a symbiosis with bacteria present in a specific part of their stomach, in cows known as the rumen, in which bacteria can produce B12. Thus they benefit from the fermentation happening in their digestive system, thanks to the bacteria of their microbiota synthesizing B12 for them. This ability explains why many herbivore species do not require B12 from their diets. Therefore, ruminants accumulate more of the vitamin in their tissues than monogastric animals such as poultry, pigs, or humans.9,10 Since neither animal can synthesize B12, we can explain that omnivores are at a lower risk of being deficient in B12 and get their Recommended Dietary Allowance (RDA) through an accumulation process, because they’re getting if from herbivores producing their own supply and accumulating the vitamin in their tissues. In other terms eating animal products can be compared to taking supplements.

SOIL IMPLIFICATION Would that also mean that for cattle to get a good bacterial balance and be able to produce their B12 supply, they would need to be feeding their microbiome with bacteria-rich and mineral-rich soils, through eating dirt and grass from wild fields?

Bacteria-rich soils also mean they could have been fertilized with bacteria-rich feces. In fact, researches from 1994 have shown that fertilizing the soils with organic fertilizers such as cow dung, naturally rich in B12, increased the concentration of B12 available both in the soil and in plants.11By that, we can deduct that bacteria producing B12 are also excreted in cow dung and can enrich in B12 both the soils and plants growing in it. Plus, some herbivore species, such as hares and rabbits, get their B12 supply by being coprophagic (eating feces) to get the vitamins produced in their colon and be able to recirculate it and absorb them through their small intestine.

10. Vitamin B12 and gut bacteria: can humans produce their own vitamin B12 supply in the gut? If os, which bacteriain the intestines can create it?

11. A. Mozafar. 1994, Decemeber. Plant and Soil. Vol. 167, No. 2, pp. 305-311.

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From this, we can quite safely say that the animals we consume could increase their level of B12 present in their tissues from eating bacteria-rich soils fertilized by their feces or eating their B12-rich feces directly.

However, in order to synthesize B12, bacteria need Cobalt. It is the central atom of B12 and a trace element we can assume is also less and less present in our soils and in the food we feed the cattle with, due to intense agriculture, making it harder for herbivores to produce their own B12 supply. Therefore, despite their ability to have their B12 produced by their bacteria in their gut, even cattle today could be needing to take B12 supplements. Could that also suggest that if the human gut benefits more from food grown in bacteria-rich and mineral-rich soils, the bacterias from our gut would also synthesize B12 for us?

THE LARGE AND SMALL INTESTINE, A POTENTIAL SOURCE? Some vitamins can be synthesized by bacteria found in the intestine, such as B1, B2, B5, B6, K, and B12, and could be a potential source of these vitamins for humans.12 We also have found traces of B12 in human feces, suggesting that it could be produced in our large intestine as well as herbivores such as hares and rabbits. Unfortunately, this production happens downstream to where on our digestive tract we’re able to absorb nutrients, i.e. the ileum in the small intestine.

This has for long been taken as proof that our digestive tract couldn’t function like herbivores' ones to get our B12 supply. We would still need B12 coming from our diet. Recent researches demonstrate that B12 could also be manufactured in our small intestine by a healthy microbiome.13 This revolutionize the way we see vitamin B12 implication in our diet and indicate again that the more we weaken our microbiome balance and kill these precious microorganisms with antibiotics or the most we deprive our soils of being bacteria-rich with intensive agriculture, the more we expose ourselves at risk to be B12 deficient. What if feeding our gut with fermented vegetables and maintaining our microbiome healthy could be an ideal support for getting enough B12, due to the bacterias implicated in the fermentation process?

12. Hill MJ. Intestinal flora and endogenous vitamin synthesis (1997, March). Suppl 1:S43-5 Review 13. Albert MJ, Mathan VI, Baker SJ. February 1980. Nature 21:283(5749):781-2. Vitamin B12 synthesis by human small intestinal bacteria.

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WHAT ABOUT PLANTS? So is there a plausible plant source of B12, knowing that only bacterias can produce it? The same research from 1994 showed that plant roots were capable of absorbing B12 present in the soil, which would supposably increase the presence of B12 in the plant itself. Another research more recent from 2017, shows that bacteria are producing B12 through a process of fermentation, thus plants could also be a source of B12 once fermented, thanks to the presence of these useful bacteria on the surface of plants.14According to an article from 2019, a tiny aquatic edible plant offers all nine essentials aminoacid, dietary fibers, polyphenols, iron, zinc, and bioavailable B12 vitamin. And if this plant presents a high level of B12, it is because it is the result of a symbiosis relationship between a bacteria present in the water in which the plant grows, and the plant itself. This particular cellular symbiosis makes the B12 it contains bioavailable. Therefore, this duckweed “Wolffia globosa”, also called Mankai, could be considered as an ideal substitute for an animal source protein and of B12 vitamin.15

CONCLUSION Upon collection of research studies, it is clear that our relationship to Nature and how our body is integrated into the ecosystem of the planet is more complicated to understand when we look at B12 than when we look at eating leafy green to get our calcium. B12 is a vitamin being only produced by bacteria, through a fermentation process and in big volumes in the specific chamber stomach of herbivores. For us, it could be either produced in an healthy small intestine, or in the colon only when having an imbalanced small intestine bacteria, making it impossible for us to absorb it. Unless we were co-phragic. This is what makes the gap between plant-based advocates and omnivorous diet advocates. This is the reason why we observe a difference of deficiency between us. And this is forgetting the fact that we are all more and more deprived of every one of the nutrients we need from our diet, in all of our food. Some alternatives seem to emerge to get B12 from plant sources, such as Duckweed. In the meantime, it is essential to have it provided in sufficient quantities before the first acute symptoms of B12 manifest. Since taking an exceeded amount of B12 in our system does no harm our body, we might as well prevent deficiency and supplement with the B12 vitamin. It is calling out on more research on the relationship between a healthy microbiome, the way we’re feeding it, probiotics, vitamin B12, and our ability to absorb it directly through our small intestine.

Amongst other research on organically fertilized fermented vegetables and changing the way we nourish our soil - versus deplete it. It is also calling on more cattle to pace huge wild fields again, to fertilize our soils with their dung, like buffalos used to.

14. Huan Fang, Jie Kang, Dawei Zhang. Al. Microb Cell Fact. 2017. microbial production of vitamin B12: a review and future perspectives.

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15. Alin Kaplan, Hila Zelicha, Gal Tsaban (...) Iris Sha. December 2019 . P2576-2582. Protein bioavailability of Wolffia globosa duckweed, a novel aquatic plant – A randomized controlled trial.

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SUMMARY It becomes clear that we cannot only look at diet when understanding how to be sure we have a sufficient supply of B12. Nor can we solely rely on animal source food. We are all at risk to be deficient in B12 because our soil is more and more deprived of the bacteria capable of producing B12 for us and the animals. They are also getting less and less B12 and could be needing to supplement, for omnivores to get enough of it.

Our soils need to be nourished, organically fertilized, for our food to be grown in a bacteria-rich environment in a diversity of cultures; no more monoculture that deprived our soil. We want to encourage local heirloom species cultures to enhance the nutrient density of foods. The quality and richness of our soil directly reflect the quality and richness of our microbiome. We also want to avoid the destruction of our microbiome with medication and antibiotics, to make sure to feed our microbiome properly. We are starving our internal bacteria and they are getting less and less able to produce the B12 we need in our small intestine.

Pretty much like our ancestors and early humans must have been able to do pre-industrialization.

And no matter if you’ve always been vegan or eating meat, you will likely supplement getting older anyway.

All elderly 60+ years old, no matter their diet is recommended to be supplementing.

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Thus this research calls for us to look at how we detach ourselves from our intricate connection and involvement IN and WITH the Nature that surrounds us. After many decades of intensification of agriculture, we’ve slowly depleted - and are slowly killing - our Nature’s amazing ability to provide for us, and forgot to treat her as such. How long are we still going to ignore the fact that soil is an alive organism capable of providing for us all that we need to survive and is the source of our nourishing essential foods?

This research has mainly shown us that vitamin B12 is one of the most fascinating and complex biological molecules. As it is not a vitamin we can obtain from fruits and vegetables, like all the other vitamins, minerals, and amino acids required that aren't already manufactured in the human body. This is testifying a symbiotic relationship we have developed over our evolution with a bacteria we are dependent on to get an essential of our vitamins, in order to be healthy, to have good nerves function, to replicate our DNA, to have a good blood cell structure and to have oxygen properly delivered into our cells. We are all dependent on the famous B12 vitamin, that we have made the spearhead of our dietary choices. We get to realize that this controversy is simply highlighting that there is a much bigger problem we are facing around understanding our relationship to our body and to our food and that it is, indeed, our medicine.

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Let food be thy medicine and medicine be thy food

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COMING TO LIGHT: SUN LIGHT VERSUS JUNK LIGHT, THE GREAT DEBATE

BY LEE KHAR WEI

“The Sun. The bright Sun, that brings back, not light alone, but new life, and hope, and freshness to man-burst upon the crowded city in clear and radiant glory.”

- Charles Dickens

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SEEING THE LIGHT WITHIN CYCLE OF NATURE The universe interacts in endless cycles of rhythms and patterns. Planet Earth’s obituary motions give rise to infinite day and night cycles that progress into seasons and change. Throughout millennia, humans lived and evolved under nature’s cyclical rhythms.

Our ancestors adapted their daily lifestyle of wake, hunt, eat, and sleep according to light and dark cycles. Even today, specific culture remains deeply connected and revered the sun and moon cycles via practices of sun-worshipping or full moon ceremonies. The sun is revered as the most significant power source in our solar system, the giver of all life for planet earth. In fact, simply witnessing each sunrise and sunset can help to reconnect us with the sun and cosmic universe.

However, modern humans have severely digressed and disconnected from these designated patterns.

We mostly lived in indoor enclosed environments under artificial man-made lighting. We willingly stare into the digital LED screen for hours at ends to work, entertain or socialize. We can even boldly claim that modern humanity today has 24/7 access, 365 days to artificial light via digital devices. All this while developing unexamined fear over the natural elements. Unless you’re a middle-aged lady covered in full-bodied sunscreen, long sleeve clothing, sunglasses and sunhat, one would pause and question the impact of such a modern digression away from the traditional human cycle. How much sunlight does human species need for optimal health? Is there an unintended consequence of modern humanity’s constant exposure to artificial light? What are the potential impacts of digression away from the natural light cycle? How can we optimize our environmental light exposures to maximize human health will be the answer we seek in this paper. Let us collectively embark on this journey to shine some light on this very topic (pun intended).

ASSESSING YOUR LIGHT CONSUMPTION HABITS Before proceeding further, let’s examine your current attitude and habits towards different light exposure. Answer all of the following questions with either “Yes” or “No”. Each “Yes” scores you 1 point while each “No” answered scores 0 point. Cumulate your total score to find your unique light personality description at the end of the quiz.

TOTAL POINTS ACCORDING TO LIGHT PERSONALITY

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0 4 8 12 16

Modern day Atum-RA Sun tanned warrior Complicated lover/hater of the sun Night vampiric worrier Captive blue-skinned cave dweller

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My personal hours between 10:00 AM and 4:00 PM are strictly for indoor time only.

I'm constantly worrying about getting a suntan (or worse, sunburn) during commute.

I apply sunscreen diligently, even on a cloudy day.

When people suggest an outdoor activity, my response can sometimes come across like a Dracula.

I am mindful of reapplying sunscreen every 2-3 hours.

I often go into a full survivalist mode to secure a perfect shaded outdoor spot.

Sunglassses, full covered clothing, parasol and/or umbrellas are my lifelong companions when venturing outdoors.

I've been on a lifetime quest to find the perfect SPF moisturizer and UV protection clothing (minimum of SPF 90 and above).

I'm so obsessed with sun protection that I've gone as far as to look at UV indicators on the weather forecast, which never fails to terrify me.

I secretly long for the day when scientists invent a vaccination, pill, and irremovable sunscreen that offers continuous SPF protection.

My home is brightly lit in white light during the night to ensure continuous wakefulness, activity, and safety.

Over the past one week, I spent at least a day past 11 PM working, playing, or socializing on my digital device.

I often turn on the maximum brightness and color contrast on my digital screen to maximise complete visual viewing pleasure.

I'm well known as the "King/Queen O' Screen" amongst my community members.

I once considered travelling or migrating to countries due to the dreadful summer months season.

I believe that sun gazing is dangerous and can cause blindness and permanent eye damage.

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HUMANS AS THE CHILDREN OF THE SUN We first journey back in time to examine our ancestral solar interactions. Different cultures across time and space have long known and harnessed the power of sunlight to promote human health and wellbeing. Early Egyptians worshipped the rising sun, shaved their heads bald to maximise sun exposure and created natural oil cosmetics to enhance their interface with the sun. Traditional roman buildings adopted a solariums architecture with open windows, ceiling and sunning terraces to allow indoor sun penetration. This is most notable in the old coliseum designs where gladiators and Olympic athletes often shaved and trained naked under the sun. It is often credited to develop their solid structural bone, muscled physique and potentiate human capabilities. The Indian culture, too, paid daily spiritual reverence for the sun as the source of all life with their morning practice of Surya Namaskar, aka. “Sun Salutation” posture.

In more recent history, nineteenth-century European light pioneer Dr Niels Ryberg Finson rediscovered and harnessed the power of heliotherapy (solar therapy) to treat tuberculosis, lupus, and other skin diseases.1 Soon after, heliotherapy development continued with Dr August Rollier’s who bought it to medical mainstream by establishing multiple sun clinics at the Swiss Alps.2 Patients would be rolled onto sundrenched, open-air balconies, wearing loincloths and covered with white sheets as treatments.

Visiting patients were prescribed progressive sun exposure according to their skin tolerance, seasons and severity of conditions. Before and after photos of children with rickets and tuberculosis who are healed in Dr Rollier’s sun clinic transformed from deformed bone structure to straight spin and healthy glowing skin is a true miracle. Rollier’s solaria hospitals design championing south-facing balconies, sliding walls of windows and retractable roofs that came to heavily influence the present architecture design of modern European buildings.

1. Colis, Elena. 2007. The rise and fall of sunlight therapy.

2. Rollier, Auguste. 1923. Heliotherapy.

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Other modern health practices and designs based on these early sun discoveries are plenty. In World war II, German medics understood the anti-viral, antifungal and antiseptic benefits of sunlight exposure to sterilise and treat their soldiers battle wounds.

Pioneering nurse Florence Nightingale contributed to modern sun-lit hospital design through her accidental discovery that patients situated near the east-facing window or windowless rooms reported improved recovery rate.3 Current doctors protocols of treating newborn babies with jaundice conditions utilise light exposure based on traditional heliotherapy concepts.

On a social level, the development of some culture, such as the Danish “Hygge”, which emphasises cosiness and gratitude, can be seen as an environmental response of using warm candles and soft vintage lighting to the harsh Scandinavia weather.

Indeed, human history with the sun is a story of numerous possibilities, hope and health.

THE MODERN LIGHT STORY: A TALE FROM FIREFLIES, OIL LAMPS AND CANDLES–TO LIGHTBULB, DIGITAL LED DEVICES AND COVID-19 Over millennia, ancient civilisations have used fireflies, oil lamps and candles for limited human functioning at night. The advent of electricity paved the ways for the revolutionary invention of the incandescent lightbulb that forever changed the course of humanity. A cheap, safe, and highly accessible lighting source allowed humans to function effectively at night, soon followed by the rise of the industrial revolution and social capitalism.

Mass widespread scaled human work, trade and entertainment activities for the first time can continue to occur into the late midnight hours.

To remediate the high energy demands of flickering and short lifespan bulbs, soon after, Light Emitting Diode (LED) was invented to generate consistent full-spectrum white light. Mass commercialisation, adoption and upgrade towards long-lasting energyefficient LED technology soon followed in every urban house, buildings, roads and digital devices.

This trajectory again fuelled the technological era of mobile computers, tablets, phones and other handheld light-emitting devices we all use and love today (even as we read this article). Humancontrolled artificial light has contributed to historical, economic, social and cultural development across humanity.4 Ironically, humanity has steered further and further away from the ancient sun worship and routine. The present human generation is a distinctive indoor generation living within an enclosed artificially lit-up environment.

3. Lockley, S. 2021. What Florence Nightingale Can Teach Us About Architecture and Health.

4. N. Smith, 2018. History of the Light Bulb: Early Days to Leds.

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Instead of rest and sleep at night, society extends its period of socialisation, entertainment, and commerce.

To make matters worse, the outbreak of COVID-19 will shift humanity down towards even higher artificial lighting dependencies.

As society increasingly spent more time indoors throughout the compulsory lockdown periods, we relied on digital telecommunicating technology to socialise across different geography and time zones. Employees are working remotely in front of a screen over an extended period, often into odd late hours that stretch the boundaries of healthy work-life culture. With post-covid 19 innovation, we may again experience massive social and lifestyle changes that further delineate us away from nature’s daily cycles. Given the unstoppable rise and use of digital mobile screen for societal functioning, we must closely examine the impacts of different light exposure (from sunlight versus artificial light) on human health and wellbeing.5

THE GREAT SUNLIGHT DEBATE: ORIGINAL DOCTOR OF HEALTH? OR CULPRIT FOR SKIN DISEASE? There are ongoing debates and controversies regarding whether the sun is good or bad for health.

We are conflicted by common media arguments between the sun as the giver of vitamin D or the culprit for wrinkle, carcinomas, and melanomas.

Current media depictions often raise concerns over the negative sunlight exposure without deep understanding of the sun’s historical use and context.

The media has created a sun-phobia culture where health and beauty standards are depicted by the whiteness and fairness of the skin. First, one must stop and question the potential capitalistic incentive of pervasive media, corporate and scientific narratives to uncover the actual truth. Let us shed a different light on this misconception through samplings of less covered research findings.

5. Wong et al. 2021. "Digital Screen Time During the COVID-19 Pandemic".

6. Joffe, Bernard Ackerman and Renata. 2007. The Sun and the “Epidemic” of Melanoma: Myth on Myth.

9. Artemis, Nadine. n.d. Let the Sun Shine In. 7. Jopson, J. Mark Elwood and Janet. 1997. Melanoma and Sun Exposure: An Overview of Published Studies. 73.

8. Valerie Beral, Helen Shaw, Susan Evans, Gerald Milton. August 1982. Malignant Melanoma and Exposure to Fluorescent Lighting at Work. 8293.

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We begin by examining the relationship between sunlight and skin diseases. Contrary to popular narrative, people with the most significant risk of skin cancer are often not those with the highest solar exposure. Multiple studies discovered that melanoma is less likely for adults and children who work and play outside while far more common for people who work indoors.6,7A 1982 study conducted by the London School of Hygiene and Tropical Medicine demonstrated that modern office workers, exposed to high levels of artificial fluorescent lighting with minimal sunlight exposure during the day, had twice the risk of skin melanomas and mutations.8 Besides, a review of studies showed no direct correlation between sun exposure and skin diseases.

The earth and all its inhabitants are designed to soak in sunlight. Life-giving solar rays penetrate layers of earth to sustain soil and plant life; the same rays penetrate deep into human skin to strengthen bone and immunity. Cosmic rays charge us with free electrons that regulate proper immune, respiratory, digestive and endocrine functions. The most natural and effective form of vitamin D is synthesised when our skin interacts with the sun without filters and sunscreen; NOT vitamin D supplements. However, the media-driven sun-fear and modern lifestyle contribute to a population-wide vitamin D deficiencies. Research even attributes a long list of health issues such as heart disease, osteoporosis, juvenile diabetes, multiple sclerosis, cancer, and more due to vitamin D deficiencies.

Ironically, it is humans who have forgotten their role in sun interaction through our misguided lifestyle practices. Everyday lifestyle habits such as eating a standard American diet, applying chemicalladened cosmetic creams, rampant sunscreen use, spray tan dyes, and vitamin D supplementation as sun replacement have disconnected us far from nature’s intended design. The food we ingest determines our skin’s response to sunlight. Whether we gain higher energy levels, lower appetite & stronger bones from supportive sun enriching diets or melasma and hyperpigmentation from eating a diet of highly processed food and rancid oils.

Over-the-counter cosmetic ingredients and sunscreen are often ladened with chemical components such as oxybenzone, petroleum 9 polymers and parabens that both blocks the skin’s ability to breath and harmonise the solar rays.

These are the actual culprits of a dramatic drop in human vitamin D level and increasing skin diseases, NOT THE SUN. Furthermore, we simply cannot hope to entrust our faith in pharmaceutical vitamin D to compensate for the effects of sun deprivation.

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DARK SIDE OF ARTIFICIAL LIGHT Humans historically evolved our sight to experience light reflection/refractions from various objects at varying distances. However, we now wake to the glow of our mobile alarm clock instead of the sun.

We work for long hours indoors in front of the computer screen instead of under the outdoor sunshine. When we stop taking a break, we often look at another digital screen—a television, a tablet, a smartphone for socialisation and entertainment purposes. This is the unfortunate routine and reality of modern human life. We have become an indoor generation spending countless hours bathing under and staring at artificial lights. Our lives have become so digitised that in 2016, nearly 60% of American reported five or more hour of daily digital use, with 70% often using two or more device simultaneously.10 Mass adoption and unrestricted use of artificial light may come to confined human sight and life.

Light is made up of electromagnetic particles travelling in a waveform. These waves emit energy that ranges in length and strength, with shorter wavelength transmitting higher energy that affects human physiological functions differently. Virtually all digital and electronic devices are equipped with LEDs that emit a limited and concentrated range of blue light frequency. Blue light waves are amongst the shortest, highest-energy wavelengths that boost wakefulness, heighten alertness, improve cognition and regulate circadian rhythm.

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Studies have shown that 2 hours of blue light exposure disrupts the human circadian sleep cycle by slowing or stopping the release of the sleep hormone melatonin. In the long term, this could potentially cascade to other health conditions such as diabetes, obesity, heart condition or depression.11 Our unrestricted access and exposure to artificial blue light coupled with zero preventive measures significantly impact societal health. Indeed, given the detriments of artificial man-made light over human health, it should be appropriately titled and termed as a source of “junk light”. We conclude that the current prescriptive eyewear industry focuses on suppressing vision issues over prevention or reversing the root visual impairment causes. A community-wide awareness and action toward managing artificial light exposure are therefore needed.

LIGHT SOLUTIONS FOR THE MODERN MAN Health ensues when we respect and adhere to nature’s original patterns while illness prevails as we steer away from nature’s cycles. Light for vision must be clearly distinguished from light for health. Based on the previous findings, we opined that sunlight is what nature designed to promote human health. It is no surprise that ancient cultures, naturopaths and heliotherapies discovered and prescribed sunlight as the universal source of healing. We also opined that modern humans today digressed heavily from healthy living. We increasingly live in indoor environments, stare and bathe in toxic blue light while insufficiently exposed to the sun’s nourishment. This is an urgent wake-up call and an invitation to further investigate this pressing topic for healthy sunlight interacting and living.

We know the importance of eye protection from overexposure to the sun’s UV rays, but what about the detrimental effects of artificial blue light? Our eyes’ doesn’t adequately protect against neither the sun’s blue rays nor artificial lights emitted from modern electronic devices. Concentrated blue wavelengths create strong visual flicker and glare.

Prolonged exposure has skyrocketed everyday digital eye strain symptoms such as blurry vision, dry and irritated eye, macular degeneration, cataracts, mental fatigue, neck and shoulder pains.

Also, cumulative screen time exposure into the latenight time signals the brain to remain in a constant state of wakefulness. This disrupts our circadian cycle and is often linked to poor sleep patterns and mood depressive symptoms.

10. The Vision Council, 2016, Eyes overexposed: The Digital Device Dilemma. Visionimpactinstitute.Org.

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11. Harvard Health Letter. 2012. Blue Light Has A Dark Side. Chicagotribune.Com.

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SUNBATHING (A.K.A. SUN EXPOSURE) Install the app “D Minder” to estimate your personal sun exposure needs based on daytime, existing skin melanin, geography and weather to guide safe sun exposure period.13 Adjust your daily routine to wake up before sunrise and sleep within 3 hours after sunset.

Eat a sun-harmonising diet. The food we consume determines our body’s interaction and response towards the sun.13 Optimising a daily light rhythm. Favour both infrared sunlight exposure during early morning and late afternoon for recovery; while exposing yourself to full-spectrum UV sunlight during solar noon for maximum vitamin D production.14 Sun yourself early and wisely. Increase sun exposure from morning to solar noon beginning in early spring to minimise sunburns. Multitasking ideas include brief outdoor exercise jogs, socialise in the park, gardening as a hobby, or organise weekend camping road trips.12 Ought for beneficial sun harmonising botanicals oils in place of synthetic chemical sunscreen.13 Engage your community in various creative #DailySunVit, #NakedSun or #No Tan Line challenges.

Practice modern solar architecture and environmental design. Favour indoor building designs with large multi-directional sun-facing windows, window ceilings, opening windows and curtains when appropriate, practice good feng shui furniture placements for maximal sunshine.12

SUNBATHING (A.K.A. SUN EXPOSURE) Despite numerous caveats of “don’t try this at home”, modern heliotherapy and naturopaths often validate and benefit from this ancient practice. Sungazing stimulates our pineal gland and hypothalamus, triggering melatonin and serotonin production that aids with mood, sleep and immunity. This helps to reset or regulate circadian rhythm and mitochondrial function. The ancient Egyptians even claimed it expands human consciousness.14,15,16 To start practising sungazing, you need to slowly acclimate your eyes to the sun by following the guidelines below. When done correctly at the appropriate times of day, it is often safe and poses minimal eye damage risk.

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STEPS: 1) First, practice direct sun gazing ONLY during the first 30 minutes upon sunrise or before sunset to avoid the sun’s UV rays.

2) If your eyes are sensitive and intolerant to the solar rays, alternate sun gazing one eye at a time until you feel comfortable staring with both eyes.

3) Start with twenty seconds on your first day.

Progressive increase the duration by twenty seconds each day according to your own comfort.

4) Practice sun gazing barefoot, in contact with the actual earth to improve its healing efficiency.

5) After three months, you would have built up to fifteen minutes a day, and you likely feel the positive effects of more energy, clarity and balance. * You can also conduct candle gazing instead of sungazing to experience similar but less potent beneficial effects. * Adopt other healthy practices (ie: eating a nutrientrich diet and practising eye exercises) while breaking detrimental health habits (ie: cigarette smoking and alcohol drinking) to improve and sustain eye health.

ARTIFICIAL LIGHT LIMITATION AND PROTECTION Limit artificial blue light exposure during late evening and night time Ensure proper arm-length distance and relaxed eye level raised head posture as you use your digital devices.

Wear yellow-tinted (during the day) and redtinted (during the night) blue-light filtering / blocking eyeglasses when under indoor artificial light or digital screens .

Lower your digital screen brightness level and setting. Download and activate automatic blue light filter applications such as “Iris Tech ” or 17 “F.lux” software.

Practice no screen time before sunrise, after sunset or 1 hour before and after bed.

Install a combination of full-spectrum white light bulbs (for day use) and incandescent amber light bulbs (for night use) within your home.

Set screen timers on specific applications18 or devices to limit pre-sunrise and post-sunset screen use.

Install a power kill switch for your home ceiling lighting or entire house to disable night light use.

Disclaimer: The Institute for Aliveness does not own or have any affiliated relationship with the above-recommended products or applications. Readers are encouraged to practice due diligence and experience these above services at their own free will.

12. Satvic Movement. 2019. How To Use Sunlight As Medicine For Your Body | Amazing Health Benefits of Sunlight.

13. Artemis, Nadine. n.d. Wise Interaction with the Sun. 14. Huxley, Aldous. 1942. The Art of Seeing. Harper & Brothers.

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15. S. Ali Myers”. 2016. How To Sungaze + Benefits Of Sungazing.

16. Matt Maruca. 2019. The Light Diet for Modern Chronic Disease. Health Optimization Summit , London.

17. Georgiev., Daniel. n.d. Iris Technologies Co. 18. Dan Pardi. 2018. How to optimize light for health. TEDxMarin.

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ADDITIONAL NOTES: The author of this paper took it upon himself to conduct an embodied experiment of combining the above light strategies over three months. He discovered an improvement in energy level, detoxification, better digestion and a higher sense of optimism throughout the experimental sun exposure period. From consistent morning sun gazing practices and artificial light protection measures, the author gained a clearer vision and mildly improved his astigmatism and night blindness symptoms from years of prolonged digital screen staring.

However, the above-reported benefits lack direct, quantifiable evidence to solely credit the positive benefits of increased sun exposure. We cannot understate and isolate the positive synergistic positive effects of other holistic lifestyle factors (ie: increased whole food plant nutrient-rich intake, proper hydration, sleepwake according to the sun and movement-based exercise) practised concurrently. Thus, we encourage you to take suggestions as an initial inspiration to conduct your own embodied experiment on some of the above light strategies, alongside other suggested holistic lifestyle practices to reap maximum potential benefits.

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CLOSING Given the historical relationship and rapid technological development, the current trajectory will further decline health for future generations if we do not change our flawed perception and practices towards light exposure. In summary, sunlight is the original source of life and health, as evident through its timeless and widespread medical use and cultural reference. Prolonged exposure to modern artificial blue light is proven dangerous and must be actively managed. Significantly, false media perception that inoculated an irrational fear for the sun must be undone. Human lifestyle and environment must be redesigned to back align with the cycles of elements. The dangerous use and exposure of cosmetic sunscreen, prosthetic eyeglasses, vitamin D supplements, and artificial junk light must be limited. You must begin to experiment and implement some of the suggested ideas to promote healthy sun exposure and manage environmental junk light.

We hope that this paper helped shine the light of awareness amongst individuals, digital device users, and home/office architectural designers alike on this very under-covered topic. We seek to inspire you towards greater agency over environmental and lifestyle design that aligns with our natural light cycles to restore and maintain health in the accelerated technological era. We encourage you to share the knowledge learnt (or forward the entire TIFA journal) and invite collective community experimentation to promote and up-level the future of humanity’s health.

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The best six doctors anywhere, and no one can deny it are: sunshine, air, water, diet, exercise and rest.

These six will gladly attend if only you are willing.

Your mind, they’ll ease, your will, they’ll mend, and charge you not a shilling.

WAYNE FIELDS

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BREATHARIANISM– CAN HUMANS LIVE WITHOUT FOOD?

BY JOSEPHINE PAULITANO

Can humans survive on breath alone? A question that has been raised countless times over the course of civilisation of man, often through spiritual or religious references and a notion that is simply rejected without a second thought by most.

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The idea is overwhelming to say the least. Without even needing to go into specific scientific studies, it is quite commonly agreed on that, the basis of all living existence of land animals, humans included, require a minimum intake of food i.e. calories in, for energy out and a minimum consumption of water to sustain life. Many of us have instant memory recall to visions of starving people and children across the world, suffering with emancipated bodies, correlating quite clearly that this anguish is due to a lack of access to critical nourishment, being food and water. So why is it then, that there are some people claiming the opposite? That people can live without food, that they have or are in fact living food-free and in some cases subsisting absent of water too. Insisting that they are not merely surviving, but in actuality thriving, essentially defying everything we know that science has stated as simple and basic facts for generations.

The Oxford dictionary defines breatharianism “as a person who believes that it is possible, through meditation, to reach a level of consciousness where one can obtain all the nutrients one needs from the air or sunlight”.

Breatharianism is not a new-age fad, in fact, the concept has been proposed through many spiritual practices. Inedia in yogic and Hindu lineages, and Bigu from Taoism, where prana is considered to be sustaining life. “Prana is seen as a universal energy which flows in currents in and around the body”.1 The prana is obtained through breath, the sun and nature.

Looking into ancient Indian history, in Valmiki's Ramayana, Book III, Canto VI, the "...saints who live on rays which moon and daystar give" and "those ... whose food the wave of air supplies''.2 Can this actually be? Can these people really gain their energetic needs from air and these universal energetic currents in a different way than the rest of us?

1. Oxford dictionary.com.

2. Valmiki's Ramayana, Book III, Canto VI 3. Solar healing Centre, https://solarhealing.com/about/ 4. Jasmuheen, Pranic nourishment, Self empowerment academy, Buderim, Australia, 2012

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INTERCONNECTION

Nevertheless, it is apparent that breatharianism and spirituality go hand in hand. We can observe that the spiritual aspects of fasting are not only reserved for the holy men or the higher enlightened beings, but is also a widely established practice for those with committed faith. We can see that even during the religious period of Ramadan, where Muslims all over the world for a month, adhere to no food or drink between dawn and dusk, acting in dedication to Muhammads teachings and believing that the spiritual rewards of abstinence are multiplied during this time. Christians and Jews, as well as many other religious and spiritual groups from all over, are also seen to have fasting practices, all imposed with the similar intention of devotion for purifying the mind, body and spirit in order to receive the true energy of “God”, or some might conclude, prana.

Clearly breatharianism is rare unto itself. The very nature of encountering someone that lives on air or sun gazing alone is somewhat scarce, and few succeed at attempting this seemingly miraculous feat as a complete lifestyle. Some might even write them off as crazy or nonsensical, however, that does not stop people spruiking their food freedom.

There are some famous and well documented folk through the 20th and 21st century that could hold the key to understanding this incredulous phenomena. There are a few famous breatharians that travel the world lecturing and teaching the lifestyle. Notable names are Hira Ratan Manek,3 from India, Jasumeed from Australia,4 Ray Moar 5 from Israel, Micheal Werner 6from Austria and Eliot El-Amin from the USA7 all with varying degrees of public scrutiny and acceptance. They all have differing teachings on how to actually obtain and use the Prana whether through a form of mediation, sun gazing or a state of being. However, all are in the same opinion that it is from a deeper connection to energy and their beliefs, that they are able to thrive without the need nor desire for food.

One of the most famous breatharians of the 20th century is Prahladbhai Jani, a monk from Gujarat, India, born in 1929. It is said that he has abstained from food and water since 1940, after a supernatural spiritual encounter with the Goddess Amba. He received the message that he didn’t need to consume drink or food any longer, and he was able to sustain life simply from her energy for 70 years until his passing in 2020. Prahlad Jani fascinated and baffled authorities throughout his life. He agreed to multiple examinations and non-invasive tests and underwent two very well documented clinical studies in India where he was monitored around the clock. This occurred in 2003 and then again in 2010, after much scrutiny from the medical community.

5. www.raymaor.com 6. “Nutrition with “light and water” In strict isolation for 10 days without food - a critical case study” - Forsch Complemented, 2008 7. https://www.elitomelamin.org

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The parameters of the testing was that he was kept in a sealed room with monitoring cameras, doctors, staff and security observing him 24 hours a day the entire 10 days. When he left the room for exams or sun gazing he was completely supervised. He did not drink, eat, urinate or defecate over this time and only began bathing after 5 days. These clinical examinations included vital data and general examination, and systemic examination was done daily by experts including cardiac, renal, neurological, urological, gastrointestinal, general medical, pulmonological, ophthalmic, ENT, psychiatry and more.8 Everything was clinically reported back by the doctors and experts as normal. His pulse, respiration and blood pressure remained constant and in the low ranges. The only real distinguishable changes that were to note, were his weight, which fell slightly during the time, however subsequently corrected to normal, and his bladder. His urinary volume in the bladder was scanned by ultrasound twice daily at 10am and 6pm. Curiously, this showed that there was urine 8 accumulation in the bladder, which ultimately decreased on its own accord without being passed by the body. This poses an interesting idea, that Prahlad Jani's8 internal system was able somehow to recycle water and self hydrate, perhaps providing evidence of his physiological differences in defence of his grand claims.

As one can imagine, there are many skeptics and criticisms to the studies that have been conducted, and the medical and science communities at large have not accepted the associated findings. In various accounts and research studies, fatalities have occurred, other subjects have lost significant amounts of weight or became severely dehydrated in as little as 4 days. Unfortunately proving that these folk were in fact fraudulently claiming their 9,10 breatharian abilities.

INTERCONNECTION

As previously mentioned, it is considered reasonably established knowledge that all human energy comes from nutrient intake and that all humans lose water that can only be replaced by ingesting fluid. The implications for science would be profound should breatharianism be real.11 In nutritional science's current challenges, an authoritative panel declared “Although it is clear that [energy intake] and [energy output] are part of a biologically regulated system, the exact nature of how this system works in humans has not been fully established”.13 A 2017 editorial in the American Journal of Clinical Nutrition stated: “… surprisingly, there is very little biological evidence of causality between energy expenditure (requirement) and intake, let alone evidence of the 11,14 underlying molecular mechanisms”.

Could these two documents be stating that everything we know about energy intake and metabolism of humans to actually hinder us into exploring other possibilities for human existence?

Another unsupportive factor is that the studies performed on Prahlad Jani were never submitted to scientific or medical journals for publication, even though promised post completion of the work. This created yet another barrier to the verification if what took place in that Indian hospital whether true or false. Even so, the evidence currently available is deemed8 perplexing at best. There are some that would like to not ignore the strange phenomenon, as a biased attitude could prevent discovery. Yet stated scientific experts want to continue with further investigations to gain a better understanding of what took place, and have proposed a few theories as to how living on breath could potentially be feasible.

So if we are to use the concepts of the above two authoritative documents, besides food, does this then leave room to look at other sources of energy for humans? One major theory is related to how plants receive their nutrients through the act of photosynthesis. “Photosynthesis, the process by which green plants and certain other organisms transform light energy into chemical energy.

During photosynthesis in green plants, light energy is captured and used to convert water, carbon dioxide, and minerals into oxygen and energy-rich organic compounds".12 There has been some experimental research and data around the idea that perhaps animals and humans could also exploit this type of light energy.15,16,17 There are also recent studies that aphid insects are seen capable of deriving energy directly from light through the consumption of chlorophyll, could it then be able to facilitate in mammals? 15

8. Dr. Sudhir V. Shah, https://sudhirneuro.org/files/mataji_case_study.pdf 9. S. Haslett, “We eat all the time, just differently”. 2017 10. L. Seaers “Swiss woman starved after “eating” only light. April 25, 2012.

11. M. H. Mast, PhD. "Claims of anomalously long fasting".

12. https://www.britannica.com/science/photosynthesis

13. Am J Clin Nutr, 95 (4) (2012). "Energy balance and its components". pp 989 - 994 14. Y.Y. Lam, E Ravussin, “Varnations in energy intake". AM J Clin Nutr 106 (2017) pp. 1169 - 1170 15. J.C Vlamalette, et al. "Light-induced electron transfer and APT synthesis in a carotene synthesising insect".

16. C. Xu et. al. "Light harvesting chlorophyll pigments enable mammalian mitochondria" (2014) p 388-399 17. A.S. Herrera, et al. "Beyond Mitochondria" (2015) pp. 32-41

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INTERCONNECTION

If the hypothesis in regards to animals and humans being able to exploit light or other radiant energy is true, then perhaps there could in fact be a viable case that certain people are able to gather their energy in ways other than food. That these individuals could possibly have some sort of rare anatomical predisposition, or that their devotional practices, whether it be mediation, fasting, or other religious beliefs have somehow rewired their systems to be able to utilise this energy much more than the average population. Another important factor to note, is that it has also been shown that meditation and fasting can elevate melatonin levels, and melatonin with the production of ATP (Adenosine triphosphate an energy-carrying molecule found in the cells of all living things gives energy to the cells) is providing more energy to the cells.18,19,20 So then, could we also say that these Breatharians are in fact at an advanced level of producing and utilising melatonin and the ATP through their extreme fasting, meditation and spiritual practices?

When we consider that plants source their energy from the air and from the sun, and it is confirmed that living organisms do in fact survive and thrive in this way. We can also take into account that it is still a little undetermined how all humans compose their energy requirements, and how their energy is expended.11,13,14 We have now also seen that metabolism cannot be predicted as once thought. If we took 2 people of the same weight, and they ate the exact same amount of calories, did the same amount of exercise and drank the same amount of liquid, there would be no guarantee that they would have the same results and physiques. I believe that even amongst our normal lives we know someone who appears to define the odds of food, physique and physical activity. Is it that humans are somehow gaining their energy already from other sources yet doing so unaware? Could it then be said that some individuals, though rare in case, were able to get all of their energy requirements in this alternate source that others are already utilising unknowingly? Hopefully the scientific community will continue to investigate to resolve the mystery as to how these people can survive and thrive on breath alone.

11. M. H. Mast, PhD. "Claims of anomalously long fasting".

13. Am J Clin Nutr, 95 (4) (2012). "Energy balance and its components". pp 989 - 994 14. Y.Y. Lam, E Ravussin, “Varnations in energy intake". AM J Clin Nutr 106 (2017) pp. 1169 - 1170

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18. L.C Lopez, et al. “Melatonin restores the mitochondria production” (2006), pp. 623-630 19. E.E. Solberg, et al. "The effects of long meditation on plasma melatonin and blood serotonin" (2004), pp. CR96-CR101 20. G.A. Bubenik, et al. “The effect of food deprivation on brain and gastrointestinal tissue levels” (1992), pp. 7-16,

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What am I *really* hungry for...?

We are capable of so much more than we give ourselves credit for.

THEINITIATION.CO

UPLEVELLING HUMANITY

THE TIFA JOURNAL

PAIN, DISEASE & ALTERNATIVE HEALING

THE USE OF VODOU HEALING FOR CHRONIC PAIN

BY MARLEE LEYONE

Chronic pain is a common and complex problem; a report in 2011 suggested that an estimated 20% of adults suffer from pain globally and 10% are newly diagnosed with chronic pain each year. Not only does chronic pain cause suffering and disability, but it is frequently mistreated and/or undertreated, with co-occuring conditions such as depression, sleep disturbance, fatigue, and decreased overall physical and mental functioning, thus a decreased quality of life.

1

2

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Chronic pain has multiple associated physical, psychological, and social factors, such as demographics and lifestyle and behaviours.

Historically, risk factors have been classified as ‘modifiable’ and ‘non-modifiable,3 which makes the issue more layered. Chronic pain has been looked at as a medical problem, without much comprehensive understanding of the issue itself. Because of this, there has been limited appropriate public health responses.

CATEGORIES OF PAIN Overall, pain can be categorized into three main groups: acute, cancer-related and chronic pain. Acute pain is usually experienced after trauma or surgery, and is a normal response to tissue damage and generally resolves with healing of the tissue. Cancerrelated pain is pain that is the result of primary tumour growth, metastatic disease, or the toxic effects of chemotherapy and/or radiation. Chronic pain is defined as pain pain associated with progressive, nonmalignant disease, or pain that persists for longer than the expected time frame for healing (typically around three months). Common conditions associated with chronic pain include: chronic low back pain, headache, myofascial pain syndrome, fibromyalgia, neuropathic pain, phantom limb pain, and central pain syndromes.2

ISSUES WITH THE ALLOPATHIC APPROACH TO CHRONIC PAIN As chronic pain is a major public health problem with devastating consequences to patients and families, and even expanding to impacting society costs at large, usually the allopathic medical community’s approach to solve the problem is the expanding use of long-term pharmaceutical pain medication, specifically opioid drug therapy for moderate to severe pain associated with cancer or other serious medical illnesses.3 However, the use of opioids remains controversial due to concerns about side effects, long-term outcomes, efficacy, and the potential and rise of drug abuse and addiction. In addition, depression and anxiety are highly prevalent in patients with pain; and the combination of these leads to reduced quality of life, major societal costs, and increased numbers of death by suicide.4 Opioid therapy alone does not provide adequate coping stratetegies and tools for the mental health issues associated with chronic pain.

PAIN, DISEASE & ALTERNATIVE HEALING

ALTERNATIVE APPROACHES TO THE WESTERN MODEL OF PHARMACEUTICAL INTERVENTION When we zoom out of the Western model and look at other cultural healing processes and practices, we are able to understand societal healing modalities very much impact the individual. Illness and health care systems in any society, (whether traditional or Western) are determined by or closely united to the culture or world-views and perspectives of those societies. Every society develops its own cultural way of dealing with illnesses, and those practices tend to impact the culture’s way of healing the members of it’s society for generations.5 Thus, a culture’s specific healing practices and imbedding into society, and they provide a certain belief system for the members to identify to the specific truths about their own healing.

Although “traditional healing” is an umbrella term, it is not just one system, but rather, it varies depending on region and culture. In M.G. Mokgobi’s article called Understanding Traditional African Healing, the author explains, “Although reality exists, it can be constructed, interpreted and understood in different ways. For example, the traditional African healer has a different construction and etiology about schizophrenia to that of a Western healer. The Western healer may primarily look at the biological (chemical) basis of schizophrenia, while the traditional African healer might look at witchcraft and ancestors as possible causes. The question arises as to when one construction is perceived as superior than another, especially if the two constructions of reality seem to be very different, as is the case with schizophrenia." 5 The author goes on to explain, “therefore, what needs to be emphasised in the case of ill health is the issue of ‘cultural relativism’ which suggests that experiences and interpretations of illness or misfortune are culture-dependent.” 5

Because of the myriad of issues, chronic pain has been a condition in which many sufferers are desperate for help, often turning to domains of non-allopathic medicine and alternative medical systems, and/or alternative cultural healing practices to seek relief.

If we can remold the understanding of conditions, such as chronic pain, are observed, understood and and interpreted in different ways worldwide, we can look to question the different ways of treatment and healing; when allopathic pharmaceuticals are not the solution to chronic pain, is there reasoning to support a non-western cultural healing practice, such as traditional African healing, specifically Vodou, to support the treatment of chronic pain?

1. Goldberg, D. S., & McGee, S. J. (2011). Pain as a global public health priority. 770.

2. Ashburn, M. A., & Staats, P. S. (1999). Management of chronic pain. 1865–1869.

3. Rosenblum A, et al. Opioids and the treatment of chronic pain. 405-416.

4. Cole, L., (April 29, 2020) "Non-Allopathic Interventions for the Management of Acute and Chronic Pain: A Brief Review" 5. Mokgobi M. G. (2014). Understanding traditional African healing. 24–34.

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DOMAINS OF NON-ALLOPATHIC MEDICINE Non-allopathic medicine can be divided into the following five domains: 4 1) Alternative medical systems encompassing complete systems of theory and practice that have evolved independent of and often prior to conventional biomedical approaches (ex: acupuncture from Chinese medicine, yoga from Ayurveda, naturopathy).

2) Mind-body interventions which involve techniques produced to guide the mind’s capacity to affect bodily function and symptoms (ex: meditation, hypnosis, dance, music therapy, prayer).

3). Biologically-based treatments involving natural and biologically-based products and interventions (ex: vitamin and mineral supplements, dietary changes, herbal therapies, probiotics).

4). Manipulative and body-based methods involving approaches based on manipulation and/or movement of the body (eg: chiropractic, massage therapy techniques).

5) Energy therapies focusing on energy fields originating from within the body or those from other sources exterior to the body (ex: therapeutic touch, reiki, magnets, pulsed fields).4 While there is literature to support numerous 4 complementary and alternative approaches to chronic pain, the non-allopathic interventions selected for this paper will be focused on mind-body interventions taken from traditional African healing; specifically Haitian healing approaches of magic and ritual that invokes the mind-body intervention domain.

TRADITIONAL AFRICAN HEALING AND VODOU Traditional healing involves treating illnesses with herbs to spiritual treatment; it’s approach is holistic and expresses the collective indigenous knowledge given down over many generations.5 In his writing, Belief as Pathogen, Belief as Medicine: "Voodoo Death" and the "Placebo Phenomenon" in Anthropological Perspective, he writes “Belief kills; belief heals. The beliefs held by persons in a society play a significant part in both disease causation and its remedy.” 6 Vodou, also known as Vodun, is a traditional Afro-Haiten religion and worldview; Vodou meaning “spirit” or “deity.”

6. R. A. Hahn and A. Kleinman. Belief as Pathogen, Belief as Medicine: "Voodoo Death" and the "Placebo Phenomenon" in Anthropological Perspective. pp. 3+16-19 7. McAlister, E. A.. "Vodou". March 22, 2021.

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Voodoo is the spelling that is commonly seen in the West, such as seen in Louisiana Voodoo, as the westward migration of African vodun originated in the slave trade, when vodun-practicing communities were sent to “New World” plantations, and mixed with Catholicism.7 Vodou is a religion and culture revolving around philosophy, medicine, and spirituality and justice. Its basic structure is that everything is spirit, and that the purpose is to sevi lwa, meaning to “serve the spirits,” with prayers and performance of rituals devoted to God and various spirits. Vodou is an oral tradition practiced by families, with the devotional practices inherited by their elders. In the cities, there exist local clergy of priestesses, known as manbo or priests, known as houngan. Healing and possession by the spirits is a large aspect in Vodou, during various rituals, practitioners have been known to enter a trance-like state, in which that person may perform any number of acts, from specific dances, to healing others with medical cures, to channel advice to others from the lwa. The purpose of Vodou rituals is to restore balance between humans and the spirits in the unveiled world.7 In the context of Vodou, illness is understood to exist within a separation of the natural and the unnatural, and magic is the backbone to both of these realms.

VODOU POSSESSION AND HYPNOSIS PARALLELS Hypnosis, a mind-body intervention in a domain of non-allopathic medicine, has been shown to have significant reductions in perceived pain that, and in some cases, shows to have been maintained for several months. A study done in 2007 by Elkins, Jensin, and Patterson stated “hypnotic treatment was found to be more effective, on average, than some other treatments, such as physical therapy or education, for some types of chronic pain.” 10 Possession is a key element in Vodou ritual and healing elements, where the state of “possession” is characterized by an altered state of consciousness in which the person “becomes'' or impersonates a god, or soul of a spirit. There has been known to be some parallels between this state and hypnosis.

10. Elkins, G., Jensen, M. P., & Patterson, D. R. (2007). Hypnotherapy for the management of chronic pain.

275–287.

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In her work titled, Hypnotic Aspects if Haitian Voodoo, Margaretta K. Bowers writes about the observation of a Vodou ritual where several possessions took place. She said, ”The Voodoo ritual makes use of a multiplicity of methods of hypnotic induction in a combination of music, dancing, and singing in the group setting. The Voodoo priest at the ritual observed had all of the characteristics of the successful hypnotist. He had a most capable, dynamic manner from the self-assured handshake to the compelling authoritative manner in which he handled the whole situation.” She continues with, “The stumbling about of the worshippers who were possessed was strikingly similar to that of naive hypnotic subjects who have been told to open their eyes and move about. This stumbling uncoordinated behavior is what the hypnotic subject thinks is expected of him. It becomes quite different when he is instructed to behave and move so that no one will notice that he is in a trance. I experienced this with a number of my subjects so that I could very quickly train them to function in open-eye waking trance, so that it was apparent to no one but myself that they were in a trance.9 If we can draw the conclusion that the people in a trance-like state during ritual are in fact hypnotized, and we have evidence showing the healing power of hypnosis, possible conclusions could point to the healing power of the trance-state in Vodou for chronic pain.

PLACEBO AND THE POWER OF BELIEF Another issue worth noting is the placebo response.

If the person with a symptom, and in this case that symptom would be pain, believes in the healer’s treatment or the healer themselves, there is a high likelihood that there will be improvement in the person’s condition. Placebo responses range from 11 single digit percentages to over 50%.

PAIN, DISEASE & ALTERNATIVE HEALING

Even more on the mode of patient-healer interaction, when the patient submits themselves to medical examination, a relationship is created that positions the doctor in somewhat of a dominant position. Because of this, a form of separation is maintained between the two, allowing the practitioner to maintain both emotional distance from the patient, as well as an impression of power and authority, similar to the spiritual power attributed to many folk healers.12 The power of belief itself is what causes the placebo to be effective. Cultural factors are also taken into consideration when in the context of illness and healing.

In his review called A Review of Mechanisms of Response to Pain Therapy, Why Voodoo Works; Seymour Solomon, MD, summarizes that, “Voodoo and other modalities labeled as “therapy” may be effective in modifying pain perception by several mechanisms.

The natural remission of the pain mechanism may be falsely attributed to therapy, Improvement of pain is often due to the placebo effect.” 11

IN REVIEW To summarize, chronic pain is a distressing and oftentimes a debilitating issue that occurs worldwide.

When the allopathic medicine model is not effective, many go to alternative methods of healing to seek relief.

When looking at Vodou healing, it is noted that there are various domains of non-allopathic medicine that are used in the culture to heal and restore balance, specifically the mind-body intervention of a trancestate. The placebo result may also be noted, as the power of belief itself is what causes the placebo to be effective. Cultural factors are also taken into consideration when in the context of illness and healing.

CONCLUSION

Studies show that the placebo response is impacted by various things, including the doctor-patient interaction, the context of administration of therapy, expectations of the administrator, the time spent with the patient, the enthusiasm of the healthcare 11 practitioner, and other environmental factors.

From the reviewed studies and literature, it could be concluded that traditional Vodou healing could be a modality used to treat chronic pain, as the trance-like state that is a fundamental part of the ceremonial rituals draws numerous parallels to hypnosis, which has been shown to improve chronic pain. In addition, the placebo response may take effect, depending on various factors of the healer-patient relationship, administration of therapy, enthusiasm of the healer, and other environmental factors.

9. Bowers, M. K. (1961). Hypnotic aspects of haitian voodoo. 269–282.

11. Solomon, S. (2002). A Review of Mechanisms of Response to Pain Therapy: Why Voodoo Works. 656–662.

12. Millman, H. (2011). Cultural Curing: Magic In Medicine And The Pursuit Of Alternatives.

Platforum. Vol. 12. 2011

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Healing doesn't mean the damage never existed. It means the damage no longer controls our lives.

AKSHAY DUBEY

UPLEVELLING HUMANITY

DOES HEPATITIS C (HCV) CAUSE LIVER DAMAGE?

THE TIFA JOURNAL

PAIN, DISEASE & ALTERNATIVE HEALING

BY CAROLINE BARTH

Hepatitis C (HCV) is a liver infection that can lead to severe liver disease such as hepatic fibrosis, cirrhosis, end-stage is liver cancer.

It’s caused by the hepatitis C virus. The disease can be passed from person to person. Often HCV is known as a “silent plague”, due to the fact that is often not identified till it is too late.

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As with many infections, HCV lives in blood and bodily fluids. You can contract hepatitis C by coming into direct contact with an infected person’s blood. It can also be transmitted by contact with bodily fluids including saliva or semen of an infected person, but this is rare. Other possibilities are but also needles, tattoo studios or clinical environment.

The question is how can we prevent this infection or disease by being more conscious of signs that are body gives us. How can we prevent this infection to even find time to attack our body? What is a better way to cure this disease with healing the body instead of having to toxify it with chemicals that will attack the rest of our body?

WAIT! Don’t put the paper down yet. I know what you're thinking - because I thought it too. This is going to be an esoteric piece based on dogmatic laws. I don’t get sick because some unknown force intended it before I was born. I know I get sick because germs land on me and then I am a victim of the germ. Or I am healthy because I chose to eat well and exercise and when I get sick it is no fault of my own and it has nothing to do with my life’s journey. Exactly right!

This is where I want you to be. To be already questioning the validity of the paper. Just like a revolutionary teacher says - ‘Don’t believe me, verify me’ Andrea Davis. If you're a science head like me, you know there is no preconceived plan for your life. It is purely circumstantial... or is it? This is not about belief or faith, dogma or rhetoric. I am writing this article from a “Mind Wide Open” perspective exploring the what ifs and explaining them with some cases in point.

NATURAL HISTORY About 170 million people worldwide and 71 million have a chronic infection. The Eastern Mediterranean region and Europe have the highest prevalence. In 2016, most deaths from chronic hepatitis occurred in China, followed by Japan and Viet Nam. The WHO Western Pacific Region (WPRO) has a high burden of hepatitis B and C with high incidence rates of liver cancer in many countries. With an estimated 6.3% of the population living with HCV, Egypt has one of the world’s largest epidemics, a problem driven largely by unsafe medical injections, inadequate infection control and interfamilial transmission. The aim is to reduce new viral hepatitis infections by 90 percent and reduce viral hepatitis related deaths by 65 percent by 2030.

But it causes few symptoms, so most of them don't know. Symptoms may include jaundice, nausea, abdominal pain, and flu-like symptoms. After exposure to HCV infected blood, acute HCV is generally asymptomatic, making diagnosis difficult, as many people are unaware, they have been infected.

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PAIN, DISEASE & ALTERNATIVE HEALING

Factors that increase the risk of progressing to sever liver disease include mature age at infection, high levels of alcohol consumption, male gender, obesity, type 2 diabetes and co-infection with HIV or HBV. Acute HCV syndrome occurs in approximately 20 to 30 percent of people, within 5 to 12 weeks of exposure and lasts 2 to 12 weeks. Approximately 15 to 50 percent of HCV infections will spontaneously resolve within six months of exposure. This variation in estimates can be related to the asymptomatic nature of HCV, which can make it difficult to identify new acute infections and study disease progression. Age, gender and ethnicity have been shown to have an independent effect on spontaneous HCV clearance. A positive association between estrogen and spontaneous clearance has been shown indicating women in their reproductive years are more likely to have spontaneous clearance.

There is no vaccine for hepatitis C available (as of yet). Hepatitis A and B is usually vaccinated to all children between the months of 12-23 months or people traveling or working in areas that are common for hepatitis A and B.

WHAT ARE HCV GENOTYPES A variable for those with chronic hepatitis C virus (HCV) is the “genotype,” or the strain of the virus when they contracted an infection. The genotype is determined by a blood test.

The different HCV genotypes and subtypes have different distributions throughout the world.

Genotypes 1, 2, and 3 are found worldwide.

Genotype 4 occurs in the Middle East, Egypt, and Central Africa. Genotype 5 is present almost exclusively in South Africa. Genotype 6 is seen in Southeast Asia. Genotype 7 has been reported in the Democratic Republic of Congo.

Genotype 1 is the most common HCV genotype in the United States. It’s found in nearly 75% all HCV infections in the country. Most of the remaining people in the United States with HCV infection carry genotypes 2 or 3. The HCV genotype isn’t absolutely related to the rate of liver damage, or the likelihood of eventually developing cirrhosis. However, it can help predict the outcome of treatment. If a person with an HCV infection is effectively treated before they develop cirrhosis, then the infecting genotype isn’t a factor. However, in people who have already developed cirrhosis, there is suggesting that genotypes 1b or 3 may increase the risk of cancer.

Screening for liver cancer is recommended for everyone who has HCV with cirrhosis. Some doctors recommend more frequent screening for those infected with genotypes 1 and 3.

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SYMPTOMS AND CAUSES Long-term infection with the hepatitis C virus is known as chronic hepatitis C. Chronic hepatitis C is usually a "silent" infection for many years, until the virus damages the liver enough to cause the signs and symptoms of liver disease.

Signs and symptoms include: Bleeding easily Bruising easily Fatigue Poor appetite Yellow discoloration of the skin and eyes Dark-colored urine Itchy skin Fluid buildup in your abdomen Swelling in your legs Weight loss Confusion, drowsiness and slurred speech Spiderlike blood vessels on your skin Every chronic hepatitis C infection starts with an acute phase. Acute hepatitis C usually goes undiagnosed because it rarely causes symptoms.

1) Blood – Inflammation in your liver caused by HCV and later scarring can black the blood flow to the area.

Without healthy blood flow, your liver cells start to die. This lack of circulation can also make your legs or belly swell. You may also bleed and bruise more easily 2) For some people, HCV also give you dry mouth and make it hard to swallow along with other symptoms. It has also been linked with chronic inflammatory condition that affects mucous membranes inside your moth. Symptoms include swelling, sores and white patches.

PAIN, DISEASE & ALTERNATIVE HEALING

6) Weight – HCV can send your thyroid gland into override, a condition called hyperthyroidism. Weigh loss is one side effect. Later, when hepatitis C liver damage turns to cirrhosis, it replaces the damage with scar tissue. Scarred liver tissue can´t work as well as healthy liver tissue can. This affects your body´s ability to digest food, and your may lose weight unexpectedly.

7) Skin – HCV can raise your risk for conditions that affect the way your skin looks and feel. Lichen myxedematosus (LM) and cause small bumps on your arms, trunk and face. If LM gets worse, it can make your skin get tight and harden. Spider nevi are tiny red dots with radiating lines that can show up on your face or trunk. End-stage cirrhosis commonly causes a condition that causes full body itchiness.

8) Blood sugar – HCV makes it harder for the body to deal with glucose, especially once it damages your liver. It keeps insulin from working correctly in your bloodstream. You’re at a higher risk for prediabetes and diabetes if you have HVC. Around 33% of people with the infection have type 2 diabetes.

9) Bladder and Bowel – The problem that comes with a sick liver no only turns your eyes and skin yellow, it can also make your pee turn dark. You may also notice your poop is clay colored. The upper right area of your belly where your liver is might feel tender.

10) Eyes – Liver damages in the later stages of HCV causes yellow eyes, a sign of jaundice. This happens because your liver can´t work the way it normally does, and yellow bile called bilirubin builds up in your body. (Bile is a fluid that helps digestion). This turns your eyes (and skin) yellow. Your eyes can also dry out from sicca* syndrome. *An autoimmune disease, also known as Sjogren syndrome, that classically combines dry eyes, dry mouth, and another disease of connective tissue

3) Intestines – HVCV that inflames your liver affects your intestines too. A damaged liver cannot make enough bile*. When bile acids are low, your intestines can´t absorb vital nutrients your body needs. *Bile acids promote absorption of lipids (including fat-soluble vitamins. Bile acids represent the primary pathway for cholesterol catabolism and account for ∼50% of the daily turnover of cholesterol

4) Joints – Achy joints and muscles are an early sign that your body's immune system is trying to fight off infections. This feeling may come with other flu-like symptoms like nausea, fatigue, and no appetite.

5) Digestion – when liver damage (cirrhosis) caused

by HCV starts to get worse, you may feel nauseated and lose your appetite. Advanced cirrhosis can cause pressure to build up it your liver´s blood vessels. This enlarges the veins in your esophagus (tube that carries your food) and elsewhere in your digestive system.

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NHS-approved hepatitis C medicines: (I am not going to elaborate on all of these)

CAUSES OF GETTING HCV Had a blood transfusion before 1992 - Received blood products for clotting problems before 1987 Work around blood and needles - Doctors, nurses, and people in the lab get hepatitis C more often than others. They’re more likely to come in contact with blood and get accidental needle sticks.

Are on dialysis - You can get the disease from equipment that isn’t properly cleaned or should have been thrown away but was reused.

Have a spouse or partner who has it, or care for someone who does. Being in close daily contact with an infected person puts you at risk.

Have a risky sex life. If you have more than one partner or sleep with people who have sexually transmitted disease, particularly HIV, you’re more likely to get hep C than people who don’t.

Were born to a mother with hepatitis C. Moms can pass the disease to babies, but it doesn’t happen all the time. If the mother has HIV and hepatitis C, there’s more of a chance the baby will get infected.

Have body piercings or tattoos. Equipment and supplies can be infected with HCV, but this type of infection doesn’t happen often. To be on the safe side, make sure all tools are sterile or disposable, even the tattoo ink.

Were born between 1945 and 1965

OTHER FACTORS THAT AFFECT THE TREATMENT

simeprevir sofosbuvir a combination of ledipasvir and sofosbuvir a combination of ombitasvir, paritaprevir and ritonavir, taken with or without dasabuvir a combination of sofosbuvir and velpatasvir a combination of sofosbuvir, velpatasvir and voxilaprevir a combination of glecaprevir and pibrentasvir ribavarin The goal of HCV therapy is to achieve a sustained virological response (SVR), defined as the absence of detectable virus in the blood 24 weeks after the end of therapy. Achieving an SVR is associated with a reduction in liver-‐related mortality from HCV. For many years, standard treatment was a 48 weeks schedule comprised of a combination of Interferon injections and oral medications (Ribavirin); a therapy that was difficult to tolerate and frequently unsuccessful due to its significant toxicity

CLOSER LOOK AT A COUPLE OF CHEMICAL TREATMENTS 1) Interferon – no longer used as safer, shorter highly effective and more tolerable tablet only treatments are now available.

Interferon (IFN) has been the drug of choice for the treatment of hepatitis C for more than two decades.

It is often used in combination with another drug, ribavirin. Interferons work in a few ways. For one, they change the way white blood cells destroy invading cells. This change triggers the body’s builtin immune response to fight viruses such as hepatitis C. Interferons also help stop the spread of hepatitis C.

Aside from genotype, there are many variables that can affect the likelihood of treatment success. Some of the more significant ones include: the amount of HCV virus in your blood, severity of liver damage before treatment, the condition of your immune system (coinfection with HIV, or having had an organ transplant can all lower your immunity), age, race, ongoing alcohol misuse, response to prior therapies.

HCV TREATMENT There have been major advancements in HCV treatments over the last three decades. Over the last decades, starting with: interferon alpha therapy, Pan genotypic drugs, and Sovaldi.

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Hepatitis C spreads by multiplying, or copying, its cells. Interferons would help stop the virus from multiplying, which helped slow the spread of the virus. Interferons have other broad actions that don’t target any virus in particular. This is one reason why these drugs can cause many side effects.

Treatment for hepatitis C would typically last 24–48 weeks (6–12 months). Interferons caused many longterm side effects partly because of this long treatment time. The side effects of this drug are so extensive that this is a very narrow list.

Common side effect: Swelling at the injection flu symptoms, chills, fever, nausea, vomiting, muscle pain, low levels of white blood cells, itchy skin Boxed warning: A boxed warning is the most serious warning from the Food and Drug Administration (FDA))

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FDA: On February 5, 2016, the U.S. FDA approved the use of daclatasvir in combination with sofosbuvir, with or without ribavirin, for patients with genotype 1 chronic hepatitis C infection.

Side note: it was not available in Europe and if only with doctor’s consent. The cost of the medication is very expensive and hardly affordable

Clinical use: Sofusbuvir has FDA approval for the treatment of genotypes 1, 2, 3, and 4. Has been used by people also reaching the age of 65. Since September 2017 it can be used by teenagers as of the age of 12. Since Juli 2020 childern of the age of 3.

The wholesale cost for sofosbuvir is $1,000 per 400 mg pill. Accordingly, the cost for the sofosbuvir component in a 12-week treatment course is $84,000. Therefor if not paid by health assurance it is hardly accessible to the public that has the infection.

3) Ribavirin

Autoimmune disorder, rheumatoid arthritis, lupus, decreased energy level, fever, rash, changes urination, retain water, aggressive behavior, thoughts of suicide, vision disorder , thyroid … stroke

Ribavirin has been an integral component of hepatitis C therapy. The dosage is somewhat complicated due to the genotype. It is no longer recommended due to the poor efficacy and high rate of side effects. Ribavirin can cause severe anemia.

Ribavirin can cause significant embyocidal effects, including potential birth defects and fetal death. The dosage is very critical and has to be adjusted constantly or adjusted.

Since there are many different brands, the price cannot be completely calculated. Rough estimate of the drug is: a 12-week course of generic ribavirin is in the range of $550 to $850. Accordingly, the ribavirin component of a 48-week treatment course costs approximately $1100 to $1700.

Understanding the graphic: There are 7 anti-viral medications that have 3 key points that attack the live cycle of the virus and stops the spreading of the virus – in this case to interferon is need. Some drugs that use these factors: 2) Sofosbuvir Sofosbuvir has a number of ideal properties, including once daily dosing, no meal restrictions, few adverse effects, minimal drug-drug interactions, high genetic barrier to resistance, and relatively good safety and efficacy in patients with advanced liver disease. Work better with genotype 2 than on 3 Side effects: fatigue and headache

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Side effects: For a very small number of people, more severe side effects from hepatitis C treatments may include: depression skin irritation anxiety insomnia & tiredness caused by anaemia anorexia hair loss aggressive behaviour

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HCV HAS BEEN CURED WITH WESTERN MEDICINE The Hepatitis C virus is considered “cured” if the virus is not detected in your blood when measured with a blood test 3 months after treatment is completed. This is called a sustained virologic response (SVR) and data suggest that you will stay virus free indefinitely. It is important to establish a must in the health care program to check patients for their Liver values – “check-up 35”. As of today, there is no sufficient screening program for HCV. Furthermore, the prize of the medication is so expensive, but a liver transplant is even more expensive.

Harvey J. Alter, Michael Houghton and Charles M. Rice, 2020 Nobel Laureates in Physiology or Medicine. The 2020 Nobel Prize in Physiology or Medicine is awarded to Harvey J. Alter, Michael Houghton and Charles M. Rice, “for the discovery of the hepatitis C virus”. In a year that may be dubbed, “the year of the virus”, this Nobel Prize crowns over half a century of research.

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Although more research is needed on how it works, milk thistle is thought to reduce damage to the liver caused by free radicals, which are produced when your liver metabolizes toxic substances. Silymarin is one of the top 10 most popular natural products consumed by western society, and is the most commonly consumed botanical medicine reported in patients with chronic hepatitis C. 2) Artichoke leaf extracts (ALE) – found to exert higher protective activity on liver and kidney damage are a type of thistle. This plant originated in the Mediterranean and has been used for centuries for its potential medicinal properties. Its alleged health benefits include lower blood sugar levels and improved digestion, heart health, and liver health. It also increases the production of bile, which helps remove harmful toxins from your liver. Artichoke leaf extract may protect your liver from damage and promote the growth of new tissue.

*Not the First Nobel Prize for Hepatitis.

HOLISTIC AND HERBAL TREATMENT Not much research has been done in this field, but there definitely some. It all starts with being conscious of what you take into your body and a clear body and mind embodiment.

1) Silymarin – found to exert higher protective activity on liver and kidney damage. This extract of the milk thistle plant is the most popular herbal remedy for hepatitis C. Some people use it to bring down inflammation and remove toxins from the liver. In animal and cell studies, silymarin blocked the hepatitis C virus and protected the liver from damage.

Side effects: You may also experience headaches, skin reactions such as eczema or other allergic reactions, or insomnia. Still, it’s well tolerated by most people. Silymarin is the most widespread supplement taken for liver disease.

Artichokes are low in fat, high in fiber, and loaded with vitamins and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. They are also one of the richest sources of antioxidants.

HOLISTIC AND HERBAL TREATMENTS Diet: Give preference to bitter foods (e.g. endive, chicory, radicchio) and season generously (e.g. curry, ginger). Eat vegetarian food if possible.

When it comes to animal products, you should prefer fatty fish because of the anti-inflammatory effect of omega-3 fatty acids!

Alcohol: No question–alcohol is taboo as far as possible!

Teas: Drink teas with dandelion, yarrow, gentian, wormwood or good liver tea blends frequently.

Change teas every now and then.

Also try Ayurvedic ginger water: 1 c. boiling water, 1 tsp fresh grated or sliced ginger*, ¼ – ½ fresh squeezed lemon (or lime), * or ½ tsp dry ginger if you don’t have fresh, but fresh is always better

Add to diet: –Zinc is essential to liver function. A deficiency of this mineral can impair cellular immunity beans, chickpeas, lentils, tofu, walnuts, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, wholemeal bread and quinoa. dark chocolate contains reasonable amounts of zinc.

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–Vitamin D: It helps your muscles, nerves, and immune system work right. People with hepatitis C are more likely to run low on vitamin D, which we often get from sunlight. If your blood levels are under 30 ng/mL, research suggests that vitamin D supplements may help prevent further liver damage from hep C. Your body makes the nutrient when the sun shines directly on your skin. Just 10 to 15 minutes of sunlight without sunscreen a couple of times a week usually gives you enough vitamin D.

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–Astralagus: There is evidence that astralagus can reduce oxidative stress in the liver, although research into its properties is limited.

–Reduce your salt intake: Salty foods can cause water retention, which raises blood pressure. For patients with cirrhosis, this can be dangerous.

Drink six to eight glasses of water and other fluids each day.

Create a regular eating routine that works for you.

This could be three moderate meals a day or four to five smaller meals at regular intervals.

Go organic whenever possible. This can help limit the amount of toxins and pesticides ingested through your food.

Choose lean protein sources instead of fattier meats like beef. ( if you should eat meat) Focus on whole, unprocessed foods as much as possible.

Use no-salt seasonings and herbs for flavor.

EXERCISE

–Chamomile Tea: Chamomile tea is linked to lowering blood sugar levels, however it can also thin blood so it should be avoided if you are taking blood thinning drugs.

–Green Tea: Green tea is generally seen as being beneficial for the liver as it contains a high quantity of antioxidants which can have a protective effect.

–Schisandra: Schisandra has been linked to reducing oxidative stress in the liver, although research into its properties is limited. There is no research that suggests schisandra can be harmful.

–Yoga: Yoga has not been shown to be an effective treatment for hepatitis C in any trials. Yoga movements, on the other hand, can help you learn to control your breathing and increase your concentration. Many people who practice yoga report feeling better in general.

–Qigong: is a traditional Chinese practice combining controlled breathing techniques and easy movements. It’s thought to promote harmony and strength. There are no studies to confirm that this energy-conserving practice can help treat hepatitis C. But it may promote a more positive feeling.

Flushes, cleanses, detoxes, reduce stress and anxiety

HERBS Herbs that may be beneficial for people with hepatitis C. Herbs such as cinnamon, licorice and turmeric.

–Aloe vera juice: Aloe vera juice has antioxidant properties which can reduce oxidative stress and reduce blood sugar levels. There is no research that suggests that aloe vera juice can be harmful.

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–Naringenin: (glycoside has been found in a variety of herbs and fruits, including grapefruit, bergamot, sour orange, tart cherries, tomatoes, cocoa, Greek oregano, water mint, as well as in beans.)

This natural compound gives grapefruit its bitter taste.

It may work to help reduce inflammation. In lab studies, naringenin helped block the hepatitis C virus from infecting new cells. Whether it's a useful treatment for hepatitis C is still not clear.

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–Turmeric: Turmeric is widely used as a spice in South Asian and Middle Eastern cooking. A chemical in turmeric called curcumin can be beneficial for the liver. Studies suggest that turmeric can improve liver function by detoxification. This can occur because curcumin enhances excretion of cholesterol in bile which improves the efficiency of the hepatobiliary system and therefore accelerates the clearance of toxins from the system. Curcumin has also been seen as inhibiting cell to cell transmission of hepatitis C (regardless of genotype).

It does this by affecting membrane fluidity which impairs virus binding and fusion.

–Glycyrrhizin: This licorice root extract has been part of Chinese and Middle Eastern medicine for centuries. More recently, it's been studied as a treatment for chronic hepatitis C. Glycyrrhizin has anti-inflammatory and antiviral effects, and it may help protect against liver cancer. In studies, people took glycyrrhizin through a vein. The licorice root supplements you take by mouth may not be as helpful. Also, this treatment can cause side effects like high blood pressure, low potassium levels, and an irregular heartbeat. It could be dangerous for people with conditions like heart disease, kidney failure, or diabetes.

SUMMARY The use of complementary and alternative medicine is widespread with approximately 40% of Americans using some form of this therapy. Although most utilize this therapy as a supplement to conventional medicine, some have substituted alternative treatments for scientifically accepted treatment modalities. Some of the reasons why patients are turning to alternative therapies may include: 1) a perception that traditional therapies are not successful, 2) a desire to have more autonomy in choosing their treatments, 3) a perception that alternative therapies are safer or more natural, 4) a concern over the cost and side effects of conventional medicine, 5) a sense that they will be able to spend more time with practitioners than in a conventional medical setting.

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Many clinicians have a limited knowledge or understanding of the possible benefits and risks of alternative therapies. The primary criticism of alternative therapies is that claims of efficacy are often based solely on anecdotal or personal experience. In addition, there is a lack of standardization in preparation and formulation of these products whose use is not regulated by the Food and Drug Administration. Many patients with HCV infection are turning to alternative approaches for treatment and management of their infection. In particular, the use of herbs has become increasingly popular in patients who are non-responders to conventional HCV treatments.

CONCLUSION Research has shown this to be a very complex subject especially seeing that this virus often slumbers inside so many patients. It can be years until a person will know what is wrong with him or her. This is the most frighting thing about HCV! A patient is considered cured if his SVR count is low. It starts in the basis of the health system and enabling people to have a screening – “check-up 35”.

The basis is that we all have to focus more on our health and what we do and especially how we eat.

The body is a living motor that is not be taken for granted, but seen as this super complex and intelligent construction beyond words! Even if it has not been proven that holistic approach can cure this virus it should be noted that this virus has to be detected early enough so the body has the chance to heal itself. Nobody has to reach the last stage of illness (cancer) until they notice what is wrong.

Eating more leafy greens and also giving the body time to detoxify! How does that? So, few of us give are mind and digestive system time and space to clean inside and out!

Listen to your body be curious, research, search and always listen to your body to make sure you are “healthy”. Follow the really simple guidelines that should be common to every human being: drink lots of water, leafy greens and fruit, exercise, be mindful…

Most important is that if a patient has gone through the viral drugs to make sure he or she keeps, maintains or changes to a healthy lifestyle in order to ensure a better and healthier life! You are not cured just because your doctor says your SVR great and you are cured!

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The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.

THOMAS EDISON

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HEART DISEASE

BY PETER BORDA

Opportunity is everywhere to improve the health of humanity on physical, emotional and spiritual levels. It is an incredible time to be alive especially when we realise that at any time we can rediscover our own innate ability to heal from disease of all kinds. Yet lifestyle, or non-communicable, diseases are a significant factor in reducing the enjoyment of life on a global scale.

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The human race, by definition it would seem, is contradictory in its behaviour specifically around personal health of the individual and the claimed desire to enjoy a long and healthy life.1 It is fascinating that in a world with so much information available about free, readily accessible and proven ways to reduce the risk of lifestyle diseases, that death rates from these diseases are at historically high levels 2 and yet are mostly within the control of the individual to avoid or at least significantly mitigate.3 Heart disease is a leading cause of death globally 2 yet the medical authorities in this area continually state that the ways to reduce the risk of heart disease are primarily through lifestyle changes which in the vast majority of cases are easily and readily available.3 Obesity has reached epidemic levels in the USA and Australia 4 and limits the physical enjoyment of life in addition to increasing the risk of a multitude of related diseases4 such as diabetes which further reduce the quality and longevity of life. Cancer has historically been portrayed as a disease that does not discriminate5 who it affects and leads to the commonly accepted idea that it is out of the individuals control.

For humanity to evolve and reshape itself into the divine creation (REF bible, baghavad gita, Tao Te Ching) that it has always been, we collectively need to look at the key factors that are contributing to this out sourcing of personal responsibility around health and find ways to re-empower ourselves to heal in both preventative and responsive ways.

BACKGROUND Ancient traditions have held at the core of their philosophy that healing of the body, mind and spirit comes with inner work of the individual often coupled with the assistance/guidance of an external source be it another person or naturally occurring medicine in its most natural form with minimal interruption from humans.

Modern society has advanced in the area of medicine and its understanding of disease at incredible speed and this has led to many positive breakthroughs especially in the treatment of emergencies and curing illnesses which had previously caused humanity significant pain.

The challenge to the individual today is that we have become conditioned to expect results quickly and comfortably without respect to the process which caused us to arrive at a certain point in our health or respect for the fact that the healing process of the body is in itself a journey, not a switch.

1. Duckworth AL, et al. Positive psychology in clinical practice. Annual Review of Clinical Psychology. 2005;2 2. World Health Organisation, “The Top 10 Causes of Death”, last modified 9 December 2020

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Modern life is automated to a point where for the first time in history we no longer have to think about routine tasks anywhere near as much as we had before. Has this has led to a slower impulse to think for ourselves? The pace of modern life has also exponentially increased which has created a background of rush, busyness and general noise to our lives which makes it that bit more challenging to find a still quiet space.

This still quiet space is significant as this is historically where our body would communicate with us to let us know any ailments whether existing already or possibly even pre-empting upcoming choices to prepare for. This area of medicine is by definition of being a feeling more so than a measurable metric is challenging to quantify and duplicate without a significant ‘faith’ or ‘belief’ in the capabilities of the human body in the first place.

Western medicine in its honourable efforts to heal humanity may have perhaps gone a little backwards in this goal when the marketing departments of medicines began playing to the individuals fear based health concerns with the idea that the body in fact will not heal itself unless the body uses the medicine in question. Has boosting sales taken priority over the actual outcome and health of the individual? Even though we may believe that our body is trying to communicate with us, unless we take time to listen to it, it’s wisdom will fall on blocked ears.

INQUIRY Despite all the advances in the speed and availability of information regarding health, the global population is as unhealthy as it has ever been. Fear is the driving force behind most forms of advertising and society seems to disempower itself on both an individual level and collective level when it comes to thinking for itself in a sensible way.

What factors, once acknowledged and addressed can begin the journey of a societal shift towards achievable and sustainable wellness?

3. Australian Heart Foundation, “10 Steps to Protect Your Heart Health”, Viewed 26 April 2021 4. Australian Institute of Health and Welfare, “Overweight and Obesity,” last modified 23 July 2020

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DETAIL The World Health Organisation notes the following top Non Communicable Diseases (NCDs or Lifestyle Diseases) which kill 41 mill people each year, equivalent to 71% of deaths globally. Cardio vascular disease (17.9 million), Cancers (9 million), Respiratory Disease (3.9 million) and Diabetes (1.6 million).6 The main factors that contribute to these diseases are, smoking, lack of exercise, excessive alcohol consumption and an unhealthy diet.

The number one killer by far globally is also possibly the simplest to avoid in most cases. The Australian Heart Foundation suggests 10 action items3 that can vastly reduce the chance of dying from heart disease even when genetically predisposed to it. They are: 1. Eat better 2. Move more 3. Stop smoking 4. Maintain healthy weight 5. Drink less alcohol 6. Reduce stress 7. Manage cholesterol 8. Manage Blood Pressure 9. Manage Blood Sugar 10. See GP for health care check These 10 action items could be reduced to a core group of 5 items which are the causes (actions within the complete control of the individual) and would potentially take care of the other 5 items which could be called the results being to: 1. Eat better 2. Move more 3. Stop smoking 4. Drink less alcohol 5. Reduce stress

5. Australian Institute of Health and Welfare, “Cancer in Australia 2019,” last modified 21 March 2019

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6. World Health Organisation, “Noncommunicable Diseases,” Last updated 13 April 2021

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It seems logical that if the abbreviated list of 5 is diligently actioned over a period of time then very soon the remaining items of weight, cholesterol, blood pressure and blood sugar would naturally normalise and then make redundant the need to depend on any outside sources of mis/guidance. Of the abbreviated 5 items, 3 of them are simply the absence of something being smoking, alcohol and stress. Smoking and consuming alcohol are entirely voluntary and although stress is a fact of life, with a simple breathing technique much of the stress of daily living can healthily and naturally be removed from the body and mind. For the large majority of the population, moving more is simply a choice even for the mobility impaired. Where there is a creative mind and a floor of any kind, movement can happen.

Eating better through diet will vary based on geography and availability but a simple solution here overall is to eat less. This reduces the amount of toxins we ingest through food and frees up energy normally taken up by digestion which can be redirected towards the bodies natural detoxing and healing efforts.

The first factor that once acknowledged can lead to better health is human psychology. The action items above are simple and accessible so what is stopping most people from doing them? Discomfort, short term thinking, detachment from our innate divine nature and a lack of independent thinking. Most people turn away from things that make them feel uncomfortable in many areas of life. A cold shower has many proven benefits like assisting the bodies natural detoxification processes through the lymphatic system (REF). It’s readily available yet most people will not do it because its uncomfortable.

Modern society sees allopathic medicine at least initially to be the shortest path back to health. The nature of the emergency room has given rise to treatments that are instant or the patient may die.

Grounded in societies generally short-sighted vision in many areas especially health, has the emergency room approach seeped into general non-emergency type treatments? Holistic medicine takes longer, is lifestyle based by nature and intimately acknowledges that whatever caused the problem was likely first caused by poor lifestyle choices over an extended period. Short term thinking and an avoidance of discomfort leads most people down the allopathic path for this reason.

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We put our trust in the precision and reliability of machines that ‘do’ something to us or ‘see’ into us and pharmaceuticals which can be seen and have faster results, whether good or bad, more so than trusting our own feelings of self. Is it as simple as finding a quiet space in our life both metaphorically and physically in order to guide ourselves back to health?

Society applies a cost/value philosophy to health.

That which we received for free we have placed little value on. A free ‘therapy’ like breathing deeply, cold exposure or fasting may appear too simple (and uncomfortable) for society to place value on it to justify the effort to do it regardless of the proven benefits these things can bring to our health. Other factors that once acknowledged can help humanity make the societal shift towards better health wellness is to understand how big companies market their products and services.

The world we live in is a barrage of strong messages thought up by teams of experts constantly tweaking advertisements to cater to our desires and deep wants of acceptance and prosperity at the same time exploiting and capitalising on our fears, deficiencies and insecurities. These messages are merciless and relentless. Placed in our path at the exact right time in the exact right way to illicit feelings of less than to prompt us to take action for a perceived short-term gain. This often means parting with cash which further supports the big organisations encouraging them by profits to repeat the process and invest more into doing it even more effectively. Government approvals on medications, with often times little regard of safety or effectiveness (one in 5 antidepressants is pure placebo) adds further weight on societies minds to focus on the pharmaceutical solution. Though the suggestion that pharmaceutical companies may be providing incentives for these endorsements is entirely possible it doesn’t take long for someone with this view point to be cast out of social circles and labelled as a conspiracy theorist with malice as the intent (REF). This further suppresses what could be life saving information from reaching a mainstream audience.

Many religions and spiritual beliefs acknowledge the divinity of our humanity yet modern society seems to ignore what cannot be seen or touched.

Disconnection from our divine nature also then disconnects is from human intuition, which cannot be seen or touched, both of the patient themselves and of the person guiding them on their healing journey.

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Where the factors of human psychology and health industry marketing intersect is that the latter has been and continues to exploit and confirm the deficiencies of human beings which creates disempowered and confused individuals. In this state its all too easy for the individual to avoid the discomfort of change and save the energy of thinking for themselves by allowing health businesses like governments, health insurers and pharmaceutical companies to think for and ‘make’ them healthier.

CONCLUSION

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SUMMARY Disease created by human choice has reached epidemic levels globally. The individual feels disempowered and confused about how to heal. Big business is capitalising on and fuelling the individual doubt in their own ability as human beings to live healthy and happy lives independent of outside chemical sources. Lifestyle medicine is readily available and information on how the individual can heal has never been more accessible than now.

Given the state of global health today and the prevalence of lifestyle and avoidable diseases it is clear that the individual has surrendered their right to independently think for themselves and make considered choices regarding their lifestyle and resulting health. What is needed is an awakening of the individual to begin to use their own sense of self upon which to base their lifestyle choices on.

Ancient wisdom can again be rediscovered and reimplemented into modern society to bring good health back to the people through self empowerment and individual discernment of what they are doing, eating and worrying about. Indeed modern science and medicine can assist society in a very positive way especially in emergency situations and aligned with self-empowered individuals who are taking responsibility for their own personal health.

The idea of accepting responsibility for health outcomes is both one of the most confronting as it will be liberating moments of the individuals life.

The moment we acknowledge our part in the continuing viability of a system focused on profits over health outcomes we will at that precise moment create an opportunity for an individual led movement to improve global health and wellbeing.

The ‘how’ component is simple and accessible because lifestyle disease solutions are literally the choices we make on a daily basis to move more, eat better and take time to relax.

Rather than competing, modern and ancient medicines can collaborate from a place of compassion to create bring about a societal shift towards achievable and sustainable health.

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True prevention is not waiting for bad things to happen, it's preventing things from happening in the first place

DON MCPHERSON

UPLEVELLING HUMANITY

THE TIFA JOURNAL

PAIN, DISEASE & ALTERNATIVE HEALING

BORN TO RUN Can Natural Human Movement Reverse and Prevent Back Pain?

BY TEAMO FRANCO We are energy, manifesting the expression of our soul's dance through the vibration of our frequency.

Movement is life - Aristotle - and a wise man ought to realize that health is his most valuable possession – Hippocrates.

Humans were born to run, not away from our fears but towards our dreams.

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Changing your body is the simplest, most direct route to changing your life, and by extension, changing the world.

Quantum physics states that everything in our universe is energy, everything is vibrating and nothing is at rest. The present moment of life is a movement. We currently experience this movement as a linear continuum of moments. When we look at the movement of humans, we are observing a continuum of moments. In the pursuit of human optimisation, the study of human movement is an integral element of the process.

Movement is the biological need of every living organism. From a cellular to bodily level, our capability to move is the foundational capacity of our ability to live. Our physical structure is the bodily vehicle from which we traverse through each earthwalk. The structural health of our body is critical in the timeline of a lifetime, so to live a long and enjoyable life it is essential to optimise human structural health. To heal is to make whole. Holistic health is the science of living well. In this article we will explore the concepts of human movement as they relate to optimising the embodiment of structural and indeed holistic health, including the reversal and prevention of major physical disabilities such as lower back pain.

Movement science has and will always have a universal meaning, since it refers to every human being regardless of: sex, age, race, occupation etc.

Movement performance of a human is extremely rich and complex and mastering the conditions and regulations of its development, requires versatile and interdisciplinary studies.1 Kinesiology is the study of human movements, performance, and function by applying the sciences of Cell & Molecular Biology, Physics, Biochemistry, (Exercise) Physiology, Anatomy, Biomechanics, Nutrition & Neuroscience.

Health is a relative state in which one is able to function well physically, mentally, socially, and spiritually in order to express the full range of one's unique potentialities within the environment in which one is living. When one actively and 2 intentionally behaves in such a way that makes one physically, mentally, socially and spiritually fit. One becomes stronger, better nourished, less stressed and more comfortable with their body, mind and life. In the words of René Dubos; “Health is primarily a measure of each person's ability to do and become what one wants to become.”

1. Starosta, W. 2001. "Science Of Human Movements". Journal Of Human Kinetics 6: 3-5.

2. "Health". 2021. Thefreedictionary.Com. https://medical-dictionary.thefreedictionary.com/health.

3. J.I.A. Rodulfo. 2019. "Sedentary Lifestyle". 233-240. doi:10.1016/j.arteri.2019.04.004.

4. M. F. Barbe, et. al. "Structure and Functions of Joints" pp 51-60 doi:10.1007/978-1-59745-347-9_2.

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The human, by creating modern civilization, somehow has forgotten about his genetic code. Man started to lead a sedentary lifestyle , which causes many civilization diseases. In such a case an alternative appears: either man makes an effort to care about his physical development, or the number of disabled people will start to grow.1,3 Evolution has provided humans with superb limb articulation that supports an almost unique ability to move while in an upright posture and has an exquisite mixture of efficient force transfer, low friction surfaces, and shock absorption capacity.4 The adoption of upright walking occurred relatively early in human evolutionary history causing a paradigm shift in the design of the modern human frame. By 3 million years ago, our skeleton had been transformed from quadrupedalism, four legged, as seen in living apes, to one tailored to terrestrial bipedality, two legged, as seen in modern humans.5 Humans have exceptional capabilities to run long distances in hot, arid conditions. These capabilities, unique among primates and rare among mammals, derive from a suite of specialised features that permit running humans to store and release energy effectively in the lower limb, help keep the body's center of mass stable and overcome the thermoregulatory challenges of long distance running.

Human endurance running performance capabilities compare favourably with those of other mammals and probably emerged sometime around 2 million years ago in order to help meat-eating hominids, early humans, compete with other carnivores.6 Today, worldwide, back pain is the single leading cause of disability, preventing many people from engaging in work as well as other everyday activities and it is getting worse, largely because of the aging, increasing world population and sedentary modern lifestyles.7 Years lived with disability caused by low back pain have increased by more than 50% since 1990, especially in low-income and middle-income countries (LMICs).8 In fact, low back pain was in the top 10 causes of disability in every country by 2013.9

5. C.O.L. Lovejoy. 2005. "The Natural History of Human Gait and Posture". 95-112.

6. D.E. Lieberman and D.M.Bramble. 2007. "The Evolution of Marathon Running". 288-290.

7. D. Hoy, et al. 2014. "The Global Burden of Low Back Pain". 968-974 9. T. Vos, et al. "Global, Regional, And National Incidence, Prevalence, and Years Lived With Disability". 743-800

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Disability related to low back pain is projected to increase most in LMICs where resources are limited, access to quality health care is generally poor, and lifestyle changes and shifts towards more sedentary work for some mean the risks will only increase.8,10 In fact, About 80 percent of adults experience lower back pain at some point in their life.11 Intensified research efforts and global initiatives are clearly needed to address the burden of low back pain as a public health problem.8 It is becoming increasingly imperative to create a structural health system that can be implemented in all countries, for all humans.

Most cases of back pain are mechanical or nonorganic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.8 Therefore, a biomechanical understanding of the integral predispositions in human structure are key to creating a solution for structural health issues including the various forms of back pain. Biomechanics is the application of the principles of mechanics, derived from physics and explained through engineering, to the understanding of physiologic function and response.4 Current holistic views of health and illness recognize health as more than the absence of disease. Realizing that humans are dynamic beings whose state of health can change from day to day or even from hour to hour, leaders in the health field suggest that it is better to think of each person as being located on a graduated scale or continuous spectrum (continuum) ranging from obvious dire illness through the absence of discernible disease to a state of optimal functioning in every aspect of one's life.

A physical medicine and rehabilitation approach to acute and chronic pain syndromes includes a wide spectrum of treatment focus. Management includes an assessment and treatment model based on a biopsychosocial approach. Assessment includes a focus on pain behaviors, posture, muscle imbalances, and gait impairments. Effective treatment programs rely on appropriate and realistic goal setting.12 The science of biomechanics examines the forces experienced by a biologic system and the resulting structural, motion, or physiologic responses that occur. In the case of joint function, both the response of the tissues to the load they experience and the motion generated about the joint can be investigated using biomechanics.4

8. J. Hartvigsen, et al. 2018. "What Low Back Pain Is" 2356-2367 10. T. Vos, et al. "Global, Regional, And National Incidence, Prevalence, and Years Lived With Disability". 1211-1259 11. "Low Back Pain Fact Sheet | National Institute of Neurological Disorders and Stroke". 2021.

12. Stanos et al. 2007. "Physical Medicine Rehabilitation Approach To Pain". 721-759.

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“When the body gets working appropriately, the force of gravity can flow through. Then, spontaneously the body heals itself.”

–Dr. Ida Rolf Progress in all therapies necessitates close monitoring by the health care provider and ongoing communication between members of the treatment team.12 Structural health monitoring, in construction engineering, aims to give, at every moment during the life of a structure, a diagnosis of the “state” of the constituent materials, of the different parts, and of the full assembly of these parts constituting the structure as a whole. The state of the structure must remain in the domain specified in the design, although this can be altered by normal aging due to usage, by the action of the environment, and by accidental events.13 This aim is akin to the aim of biomechanical human optimisation.

So how does a lack of natural human movement facilitate a degeneration of structural health such as lower back pain? The effects of faulty postures include disturbances of the symmetric distribution of compressive and tensile forces acting on both sides of the body axis and the emergence of harmful shear forces. The rotational forces of antigravity muscles also change unfavourably. If we sit for too long, stand in the wrong posture, have a misaligned posture or repeat movement patterns that condition muscular imbalances into the body, it is an almost certainty to experience physical disease, such as a repetitive strain syndrome, stenosis of intervertebral foramina, compression of nerve roots and back pain.14,15 Posture has long been thought of in terms of standing and sitting, and correct posture as the erect position assumed when one is under inspection, but posture should really be considered as the sum total of the positions and movements of the body throughout the day and throughout life. It should include not only the fundamental static positions in lying, sitting and standing and the variations of these positions but also the dynamic postures of the body in motion or in action, for it is here that posture becomes most important and most effective. Posture has a direct relation to the comfort, mechanical efficiency and physiologic functioning of the individual.16

13. Balageas, Daniel, Claus-Peter Fritzen, and Alfredo Güemes. 2006. Structural Health Monitoring. ISTE. 14. Nowotny et al. 2011. "Body Posture and Syndromes of Back Pain". 59-71.

15. N. Gupta, et al. 2015. "Is Objectively Measured Sitting Time Associated With Low Back Pain?".

16. Howorth, Beckett. 1946. "Dynamic Posture". 1398-1404.

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“Health as expanding consciousness is a conceptual model of nursing formulated by Margaret A. Newman which offers a paradigm based on the view of health as the undivided wholeness of the person in interaction with the environment. The four key concepts of her model are consciousness, movement, space, and time. Consciousness is defined as the informational capacity of the human system, or the capacity of the system to interact with the environment. Movement is the manifestation of consciousness, viewed as waves of energy and energy transformation in the space and time of a person's life.17 Health is a process of expanding consciousness that synthesizes disease and non-disease and is recognized by patterns of person-environment interaction. An understanding of patterns is essential to an understanding of health, and involves the movement from looking at parts to looking at the whole. Pattern is defined as information that depicts the whole, and gives an understanding of the meaning of relationships.17 The ability to move from place to place, or the act of doing so is known as locomotion. Self-powered motion by which a whole organism changes its location through walking, running and jumping. Gait cycle refers to this primary movement pattern that allows humans to locomote. Evidence suggests that endurance running is a derived capability of the genus Homo, originating about 2 million years ago, and has been instrumental in the evolution of the human body form. The development of endurance 17 capabilities in Homo also appears to parallel the evolutionary increase in brain size, cognitive sophistication, and metabolic rate.19 Human evolution has given us an incredible gait cycle, it is designed for optimal shock absorption and propulsion. Walking is the most convenient way to travel short distances. Without the endurance running demands of survival in our evolutionary environment, we must endeavour to maintain our 6 structural health in alignment with the same forms of agency that guided the evolution of human structure to be as it is today.

PAIN, DISEASE & ALTERNATIVE HEALING

The tensegrity model incorporated in the neuromyofascial understanding of human structural health presented by Thomas W. Myers, the author of Anatomy Trains,20 provides a framework of understanding of how to approach human structural health holistically. Through this perspective, the conditioning of the myofascial (or muscle and connective tissue) creates the tension that maintains the structural integrity of the body.

“Exercise is optional. Movement is essential. Exercise is a modern invention. Movement is ancient.

Movement was here first. Movement is what the human body was designed for.”

-Ben Medder Human movement has evolved a functional tensegrity that maintains structural health. The lack of gait cycle oriented movement in modern sedentary lifestyles has led to a decrease in the structural integrity of the modern body and pandemic in human physical disability. The only holistically encompassing, self-empowering and sustainable way to restore and maintain structural health is to align and strengthen one’s physical body through the lifestyle integration of a movement practice with gait cycle oriented exercises.

The authors occupational focus is to develop a system with a probabilistic framework that accounts for inter-individual variability, including the potential existence of geometrical asymmetries, anomalies, abnormalities and pathologies, and develop a flexible approach that incorporates sufficient granularity to allow every human to improve their structural health.

This is known as ITBE, the Induction to Being and Exercise. ReMAP is the mind-body remapping system to optimise intra-body connectivity, functionality and structural health.

Running efficiency is all about improving energy conservation - the less energy we waste, the greater the performance, and the fewer injuries we develop. There is a direct correlation between the quality of soft-tissues, joint integrity, and how well your gait cycle functions. If the runner has muscle imbalances, myofascial restrictions, or neuromyofascial dysfunction, then optimum performance will not be achieved. Progress in all therapies necessitates close monitoring by the health care provider and ongoing communication between members of the treatment team.

There are four intended outcomes of ReMAP: maintain safe movement and health, improve avatar readiness for service, increase overall quality of life cycle and spur a paradigm shift in lifestyle design.

17. Jones, Dorothy A. 2006. "Newman's Health As Expanding Consciousness". 330-332.

19. Pontzer, Herman. 2017. "Economy and Endurance In Human Evolution". R613-R621.

20. Myers, Thomas. 2003. "Anatomy Trains: Myofascial Meridians For Manual And Movement Therapists".

158-159.

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Movement will give you access to jot that will dramatically improve the quality of your life, help support mental health, and create more meaning and belonging.

KELLY MCGONIGAL, PHD.

UPLEVELLING HUMANITY

THE FEMININE SCOPE

THE TIFA JOURNAL

THE HEALING POWER OF SOUND Is Sound Therapy a treatment option for breast cancer?

BY CHRISTIN RAUTER

“If you want to find the secrets of the universe, think in terms of energy, frequency, and vibration.”

–Nikola Tesla

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HISTORY OF SOUND HEALING

SCIENTIFIC RESEARCH INTO SOUND

It may be considered new age wellness but sound healing is hardly a new form of therapy. Sound has been used as a healing force for thousands of years.

Traditional cultures still surviving today understand the remarkable healing power that lies in sound. All ancient civilizations used sound for healing, sound has been used to help people work faster, influence, and boost morale. Many also believe that sound can heal the body. That’s because humans have a natural instinct for sound therapy. Just think about how a favorite song can lift your mood.

In the 1960s Hans Jenny, a Swiss scientist, spent over ten years conducting experiments to discover the effects of sound waves on materials placed on metal plates vibrated with sound. Materials such as glycerine, mercury, gel, powder and iron fillings were used. He photographed the patterns created. He found that low frequency sounds produced simple geometric shapes in the materials. As the sound frequency was increased, these simple forms would break up and more complex patterns would appear.

The sound ‘OH’ would produce a perfect circle. Jenny came to the conclusion that sound creates form and that the entire human body had its own sound made up of all the sounds of its cells, tissues and organs.2

The French ear, nose and throat specialist Dr Alfred Tomatis has devoted the last 50 years to understanding the ear and its function. He believes that the ear is the most important of all our sense organs. The ear controls the body’s sense of balance, rhythm and movement and is the conductor of the entire nervous system. Through the medulla, the auditory nerve connects with all the muscles of the body. Hence, muscle tone, equilibrium, flexibility and vision are affected by sound. Through the vagus nerve, the inner ear connects with the larynx, heart, lungs, stomach, liver, bladder, kidneys, small intestine and large intestine. Tomatis believes that high frequency sounds (3,000Hz and above) activate the 1 brain and affect cognitive functions such as thinking, spatial perception and memory. Listening to these sounds increases our attentiveness and concentration.

“Sound healing synchronizes brain waves to achieve profound states of relaxation, helping to restore the normal vibratory frequencies of the cells in our bodies.”

WHAT IS SOUND HEALING TODAY? Of course, these days, sound healing can take on many different forms. Because of how intuitive they are, music and voice are still very popular. However, many practitioners prefer to use instruments like tuning forks and gongs. That’s because these can work faster to achieve a healing effect.

Music and sound therapy is slowly recognized to address the physical, psychological, social, and spiritual needs of cancer patients.

COMPLEMENTARY AND ALTERNATIVE MEDICINE (CAM): TREATMENT OPTIONS FOR BREAST CANCER If you have breast cancer, you may want to explore different treatment methods to supplement traditional medicine. Options include music and sound therapy, acupuncture, detoxification diets, traditional Chinese medicine, and antioxidants, among other alternatives. These are known as complementary and alternative medicine (CAM).

Many people use CAM treatments to help ease side effects, relieve pain, and improve their quality of life.

Although some CAM treatments are effective, not all are safe.

It’s important to keep in mind these are complementary remedies and shouldn’t be used in place of your doctor-approved treatment plan. Music therapy is listed under mind-body practices, which are meant to improve your mind’s positive impact on the rest of your body. Examples of these practices also include art therapy, aromatherapy, meditation, yoga, labyrinth walking, reiki, tai chi to name a few. Each therapy targets your mind, body, and soul using meditative techniques and creative activities that help enhance your quality of life. Some remedies, such as art therapy and music therapy, are most effective when working with a licensed practitioner.

1. Tomatis Alfred. The Conscious Ear. Station Hill Press. New York. ISBN 0-88268-108-7. 1991.

2. Jenny Hans. Cymatics, Volumes I and II. Basilius Presse AG. Basel. 1974.

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WHAT IS THE EVIDENCE FOR MUSIC THERAPY AND OTHER INTEGRATIVE THERAPIES IN BREAST CANCER TREATMENT? Music therapy is the use of music by health care professionals to promote healing and enhance your quality of life. Studies show that when used with conventional cancer treatment, music therapy can have several benefits (Stanczyk, 2011). Many breast cancer patients use integrative therapies during and after cancer treatment. Survivors do this to manage symptoms, prevent toxicities, and improve the quality of life. Thus, practice guidelines are needed to help clinicians and survivors make decisions about safe and efficient therapies. Greenle et al. (2014) set out to show such practice guidelines. The researchers followed the Institute of Medicine’s guideline development process and came up with a set of specific integrative therapies. It is then possible to recommend these integrative modalities as evidence-based supportive care options in breast cancer treatment.

Breast cancer is the most frequently occurring cancer among women worldwide. Global statistics show that the annual incidence of the disease is increasing, and this is occurring more rapidly in countries with a low incidence rate of breast cancer 3 but it has the highest survival rates amongst all cancer.4 Anxiety and depression, the most common psychological reactions are in women with breast cancer that deal with diagnosis, prognosis and treatment. On the other hand, tolerance of pain in patients impact on the patient's general quality of life.5 There are the drugs psychological and physiological side effects associated with affecting the daily activities of individuals. The use of these drugs can lead to tolerance and dependence. Willing to use non pharmacological methods to relieve psychological signs is rising.

One of these methods is the use of music therapy.6 The American Cancer Society researches cancer patient and family care. This area of research focuses on relieving and preventing the suffering of patients by addressing physical, emotional, spiritual, and social concerns that arise with advanced illness, During the last years, a number of studies demonstrated that music listening (and even more so music production) activates a multitude of brain structures involved in cognitive, sensorimotor, and emotional processing.7 Music improves the physical, psychological and cognitive disease and is introduced and used in different sectors, especially in general and psychiatric hospitals and rehabilitation centers as an appropriate and effective nursing intervention.8 Music listening used as audiorelaxation increased oxytocin levels and relaxation.9 3. Vahdaninia, et al. What do predict anxiety and depression in breast cancer patients?. 355-361 4. Rad, et al. The Effect of Humor Therapy on Fatigue Severity and Quality. 102-114.

5. Greco A. Effects of Music on Anxiety and Pain in the Diagnosis and Treatment. 2013. Paper 432.

6. Malrgorzata M. S. Music Therapy in Supportive Cancer Care. 2011. 170-172.

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Since then music has not only been recognized as a diversion, but also as a tool to lower pain and psychological signs, two main factors which evidence suggests influences the quality of life in hospitalized patients. In fact, Music therapy helps breast cancer survivors regain a range of motion, boost energy, heal and thrive, both physically and physiologically, increase feelings of grace and femininity.10,11,12

CAN SOUND FIGHT BREAST CANCER? In 1981, biologist Helene Grimal partnered with composer Fabien Maman to study the relationship of sound waves to living cells. Maman was also an acupuncturist and had previously discovered that by using tuning forks and colored light on acupuncture points he could achieve equal and even greater results than he could with needles. For 18 months, Grimal and Maman worked with the effects of 30-40 decibel sounds on human cells. With a camera mounted on a microscope, the researchers observed uterine cancer cells exposed to different acoustic instruments (guitar, gong, xylophone) as well as the human voice for 20-minute sessions.

Using the nine note Ionian Scale (C-D-E-F-G-A-B-C-D), Grimal and Maman observed that when exposed to sound, cancer cells lost structural integrity until they exploded at the 14 - minute mark. Far more dramatic was the sound of a human voice — the cells were destroyed at the nine-minute mark. Next, Maman and Grimal worked with two women with breast cancer. For one month, the women devoted three-and-a-half-hours a day to “toning”, or singing the scale. One woman’s tumor became undetectable, meaning it simply disappeared. The other woman underwent surgery. Her surgeon reported that her tumor had shrunk dramatically and “dried up.” It was removed and the woman had a complete recovery and remission.

Maman said, “Cancer cells cannot maintain their structure when specific sound wave frequencies attack the cytoplasmic and nuclear membranes. When the vibratory rate increases, the cells cannot adapt or stabilize themselves and die by disintegrating and exploding”. It appears that the cancer cells were not able to support a progressive accumulation of frequencies. ‘The healthy cells appeared supple and able to freely receive, absorb and return the energy.

In contrast, the cancer cells appeared inflexible and immutable in their structure.13

7. American Cancer Society. Cancer facts and figures 2012. Accessed August 1, 2012.

8. Stefan K.A. Neuroscientific Perspective on Music Therapy. 374-384.

9. Nillsson U. Soothing music can increase oxytocin levels during bed rest after open-heart surgery. 2153-2161 10. Bernatzky, et al. Emotional foundations of music as a nonpharmacological pain management tool. 1989-1999

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CONCLUSION Pain, anxiety and depression are common in women that are experiencing breast cancer. Biopsies during diagnosis of breast cancer, and mastectomies and chemotherapy to treat cancer are all painful and stressful events. Breast cancer patients must deal with fear of not being able to care for children, changed body image, rejection, cancer recurrence, medical bills and harm from adjuvant therapies. The aim of this article was to show that music or sound therapy could have the potential to be a cost-effective, safe, non-pharmacologic tool for lowering pain, anxiety and depression in the diagnosis and treatment of breast cancer patients. This indicates that music interventions may have beneficial effects on anxiety, depression and pain in people with breast cancer. Due to the simplicity and low cost, this method can be used as a non pharmacological method, non invasive and complement with drug therapy and interventions to promote mental health in these patients.

The visionary Rudolf Steiner said that “Pure tones will be used for healing before the end of the [20th] century.” Indeed, that has happened, but there is much work to be done in identifying how specific sound and energy frequencies affect the body in specific ways. But with the number of studies underway today, it should not be long before sound therapy technology is embraced by mainstream medicine as a powerful complementary therapy.

11. Bradt, et al. Music interventions for improving psychological and physical outcomes in cancer patients. 2011.

12. Chandylen, et al.The Impact of usic Interventions on Anxiety for Adult Cancer Patients. 2013. 393-403.

13. Maman Fabien. The Role of Music in the Twenty-First Century. p. 61.

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There is no organ system in the body that is not affected by sound, music, and vibration. You can look at disease as a form of disharmony.

DR. MITCHELL GYNOR

UPLEVELLING HUMANITY

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CYCLE SYNCING YOUR EXERCISE A Menstrual Cycle-Supported Workout Routine

BY GRACIE DA SILVA As human beings of this planet, we too are impacted by the cyclical nature of the world we live in. Biologically influenced by the many rhythms we play witness to. From day and night, phases of the moon and to the changing of the seasons. For women though, one rhythm is deeply ingrained into their human biology that is simply not found in their male counterparts - the menstrual cycle.

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The world we live in has a cyclical nature. In order to find balance, we must understand that where there are ebbs, there must also be flows.

With the fight for equal rights over history and women becoming increasingly physically active in recent decades,1 it is still clear that although equal, we are not the same.2 There are distinct physiological and anatomical distinctions from men, like differences in body mass, organ function, and of course hormone levels.3 How this differs in physical capabilities is highlighted by our separation in high level athletic sports competitions all over the world.

For women, a healthy menstrual cycle is a huge indicator for our health. The loss, or irregularity, of their cycle being a big indicator to potential health problems.4 Yet despite numerous benefits being proposed with exercising and physically active women,5 we see a repeating pattern of disturbance in the menstrual cycle in female athletes from an inability to release an egg to losing their periods entirely.6 Yet, little scientific research is done for women partaking in conventional exercise such as; following workout plans, attending exercise classes or trying to simply exercise to maintain good health.

While discussions about periods were taboo for many years, Gen Z has paved the way forward in shifting the mindset and conversation when it comes to the menstrual cycle.7.8Discussions on how we can understand and utilise the natural rhythm that occurs during this cycle are now more accepted and practiced than ever. We are seeing a surge of women’s health books and social media profiles educating people about the menstrual cycle, along with menstrual cycle tracking apps help people know where in their cycle they are. The process of identifying your cycle phase and making lifestyle choice based upon what is most supported by each phase has recently been called ‘cycle syncing’.

UNDERSTANDING THE MENSTRUAL CYCLE PHASES The term menstruation is derived from the latin terms of ‘menses’ and ‘menstrualis’ meaning “month” and “monthly” or “having monthly courses”. Which seems only fitting as a normal healthy menstrual cycle is approximately 28 days (or 27 anywhere between 25-30 days) in duration. Just like all cycles, the menstrual cycle has a rhythm of phases that it must pass through in order to complete the process.

Just like the seasons in our environment and the moon in the sky, the menstrual cycles can be split into four distinct phases marked out below in figure 1. These include: Menstruation – the time menses (bleeding) occurs which is the shedding of the uterine lining.

Pre-ovulation – when the body prepares to release an egg and the uterine lining gets built up.

Ovulation – when an egg gets released into the ovary.

Pre-menstruation/post ovulation – body prepares for possible pregnancy. If the egg is not fertilized the inner lining gets shed and prepares to repeat the cycle again.

Figure 1 - The menstrual cycle [by author]

In this paper, I will explore how women's physiology and physical capabilities may be affected by the menstrual cycle and what consideration could be made due to changes in the cycle to support menstrual health and homeostasis in females while partaking in conventional exercise. I aim to be able to give suggestions for how women can ‘cycle sync’ their exercise routines to utilise their natural rhythm.

1. Warren, M. and N. Perlroth. "The Effects of Intense Exercise on the Female Reproductive System. 2001.

2. Chek, Paul. Equal, But Not The Same!. 1996.

3. Tanaka E. Gender-related differences in Pharmacokinetics. 1999. 339-46.

4. Kwak, et al. "Prevalence of Irregular Mestruation". 2019.

5. de Mendonça, et al. "The Effects of Different Exercise Programmes od Female Body". 2014. 67-78.

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6. T.G. Nazem and K.E. Ackerman. "THe Female Athlete Triad". 2012. 302-311.

7. "Gen Z Are More Progressive Than Millennials When It Comes To This Issue. 2019.

8. "Going With The Flow: Gen Z Vs. Millennials". 2021.

27. Reed, B. and B. Carr. "The Normal Menstrual Cycle and The Control of Ovulation". 2021.

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While there is no scientific research that is shown to support the link between the moon cycles or seasonal cycles and the menstrual period. The idea of experiencing different phases of our cycle at particular phases of the moon cycle stems back to the times where we were more exposed to natural moon light rather than artificial light and so would have been more likely to be affected by its circadian effects. In more recent trends, driven by women’s health books and social media, the phases of the menstrual cycle are correlated to a season in our natural environment to indicate suggestions of what each phase may ‘feel’ like. However, in order to scientifically understand the menstrual cycle mechanics we can simply split these into what is happening on the level of the uterus lining as it is being formed and shed (aka proliferative and secretory phases) and that which is happening on a ovarian level in order to allow for the successful release of an egg (follicular and luteal phases). You can see their location within the menstrual cycle in fig 9 2: Menstrual cycle, ovarian and uterine cycles

After ovulation, we head into the Luteal phase. Here we see both LH and FSH level drop down while estrogen drops and then maintains a steady level.

During this phase we see progesterone get produced and peak before declining in the later pre menstruation phase. Just as, we see a rise of hormones at the time of ovulation with then all hormones dropping down to the end of the phase before menstruation and staying low during the menstruation phase. See figure 3 for reference..

Figure 3: Hormonal levels during menstrual cycle (Altered from 9 )

EFFECTS ON THE BODY During the uterine cycle, we observe what happens to the uterine lining. In the proliferative (or ‘pro-life’) phase, the uterline lining builds up and gets thicker to prepare for the release of an egg, creating an environment where it can implant and grow should it be fertilised.26After ovulation, in the secretory phase, the lining of the uterus ‘secretes’ a number of chemicals that will either support the life of a fertilised egg, or help the lining break down. When there is no fertilisation of an egg, menstruation occurs which is simply a shedding of the uterine lining and blood tissues. The uterine lining being at its thinnest during the time of menstruation.25 To best understand the follicular and luteal phase in the ovarian cycle from figure 2, it is best to understand what hormonal chemicals are present during each phase.

In the follicular phase, the pituitary gland produces a chemical called follicle stimulation hormone (FSH) which boosts to help the release of the egg. This is also the phase where we see higher levels of estrogen.

However, it is during the later stages of the follicular phase where we see the most significant changes to hormone levels. A few days before ovulation occurs, we see estrogen and FSH peak along with the luteinising hormone (LH), showing how much support hormones provide the body in order to successfully release an egg at the time of ovulation.

9. Ray, Laurie. "The Menstrual Cycle, Explained". 2021.

10. Fritz MA, Speroff L, editors. Clinical Gynecologic endocrinology and infertility. 2011.

11. Farage, et al. "Cognitive, Sensory, and Emotional Changes Associated with Menstrual Cycle. 2008. 299-307 12. W.G. Johnson. "Energy Regulation Over The Menstrual Cycle" 1994. 523-527.

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It is during this premenstrual phase where most females report levels of PMS which can include a range of emotional, behavioural and physical symptoms. On a mental level, these look like depressed mood, anxiety, irritability, feelings of overwhelm and inability to concentrate. Whereas physical symptoms include lack of energy, change of appetite (overeating or cravings), hypersomnia or insomnia along with tension and tenderness in the body.10 This is contrary to the symptoms that are usually reported at the time of pre ovulation which show a general increase in energy levels and mental functioning along with increased feeling of well-being and confidence.11 A correlation worth highlighting is the relationship between hormone levels and energy levels. As the hormonal levels peak towards ovulation we see an increase of energy levels, and when they drop and are at their lowest towards premenstruation, we see decreased energy levels. Likely related to changes in the estrogen and progesterone ratios.12 Estrogen has been shown to correspond to a rise in insulin sensitivity, carbohydrate metabolism and strength/power 13 and also has suggestions to increase your pain tolerance.14 Meaning that during times in the cycle when estrogen levels are higher, the energy intake is actually higher 12 and therefore your energy output can match this, with more strenuous exercise.

13. Sarwar, et al. Changes in muscle strength, relaxation rate, and fatiguability. 267-272.

14. Craft, R.M. 2007. Modulation of pain by estrogens. Pain, 132, pp. S3-S12.

25. N.J. Raine-Fenning, et al. Defining endrometrial growth during the menstrual cycle. 2004. 944-9 26. Yonkers, et al. "Premenstrual Syndrome". 2008. 1200-1210.

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Muscle is reported to be more easily built at this time15 making it appear to be a good time for strength training. With the increase in pain tolerance, this would be the optimal time to be increasing weight used in weight bearing exercises, testing your boundaries and all time bests if you are trying to make some kind of progression. However, estrogen levels also making joints and ligaments more elastic and prone to injury,16 so care should always be taken during this time to prepare the body for exercise.

Progesterone is known to raise the core body temperature17 which is why recording your body temperature is used as a method for tracking your cycles. This increase in body temperature is also seen to increase metabolic output.18 Though this may seem like a good time to do weight loss exercise, the reality is that it often coincides with PMS symptoms of food cravings and lack of energy. As mentioned earlier, other PMS symptoms suggest high levels of stress, which will result in increased levels of cortisol in the body19 which, like progesterone, is also produced by the adrenal glands.

While exercise is widely recommended to support the reduction of stress levels in human beings, we know that not all exercise is made equal. For example, high intensity interval training (HIIT) is known to increase the levels of cortisol in the body.20 While its levels can be shown to decrease post exercise, these studies are performed with young males20,21,22 who aren’t subject to the significant changes in hormone levels experienced throughout the a monthly menstrual cycle.

Since women are likely to be experiencing high stress level responses during the premenstrual phases of their cycle already, to add increasing levels of stress hormones will likely be damaging to their health. (Especially over time, as highlighted in the female athlete triad 6 ). When we consider PMS symptoms and the hormonal levels that correlate, our focus can then go to reducing stress upon the body by supporting calming responses in the body by activating the parasympathetic nervous system (PNS) (EG by practicing meditation, slow deep diaphragmatic breathing, or being out in nature).

While this would perhaps be a great time to take more rest days from physical activity, studies have found that while moderate to high intensity exercise provokes increases in circulating cortisol levels, low intensity exercise actually results in a reduction in circulating cortisol levels.22 15. D'eon T. and Braun, B. 2002. The roles of estrogen and progesteron in regulating carbohydrate. 225-237.

16. E.M. Wojtys, et al. 1998. Association between the menstrual cycle and anterior cruciate ligament. 614-619.

17. Stachenfeld, et al. 2000. "Estrogen Modifies The Temperrature Effects Of Progesterone". 1643-1649.

18. Webb, P. 1986. 24-hour energy expenditure and the menstrual cycle. 614-619.

19. Herrera, et al. "Stressed-Induced Increases In Progesterone and Cortisol". 2016. 96-104.

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It is important to note that individuals have different stress level tolerances and physical capabilities which should be considered when deciphering what amount of physical activity would be restful and ‘low intensity’ to support this phase in their cycle. However, examples 23 of this may be a gentle yoga class or a long hike.

TRACKING YOUR PERIOD To monitor the exact hormone levels in our blood stream to know which phase of our cycle we are in is out of reach for most of the population. However, due to technological advancements there are now sophisticated apps available that enable women to be able to identify exactly what part of the cycle they are in. The apps also provide a tool to predict when you are ovulating (and at high risk of egg fertilisation occurring) or menstruating (at low risk of egg fertilisation occurring)- Supporting those using the fertility awareness method to help prevent pregnancy or support family planning. In order to accurately predict whereabouts an individual is in the menstrual cycle, the first and last day of the menstruation must be logged within the app. Distinctly identifiable to all through the shedding of the uterine lining (aka blood release through the vaginal canal). It then improves accuracy by also analysing a range of symptoms registered on a regular basis, including mood, energy, behaviours, physical symptoms such as tenderness in breast or vaginal discharge consistency which can give an indication to where in the uterine cycle a women is. To further improve accuracy, you can record your core body temperature, which as mentioned earlier, can vary depending on what levels of hormones are in the system.

We must highlight the impact of hormonal birth control on natural menstrual cycle phases. It affects the delicate balance of estrogen and progesterone hormones by inputting synthetic versions. This stops the release of an egg and thickening of the uterine lining to prevent pregnancy. Although there is what appears to be a menstruation phase (figure 4), it is hormone-generated and not the same. While there is a lack of science researching into the effects of hormonal birth control use and physical exercise, it is noted that this paper focuses upon ‘natural’ menstrual cycles: not under the effects of external synthesized hormones, altering the natural rhythm of estrogen and progesterone in the cycle. Thus, the following recommendations therefore are directed to women who are not under the influence of hormonal birth control.

20. Y. Kilian, et al. "Markers Of Biological Stress In Response To A Single Session of High-Intensity Interval Training and High-Volume Training in Young Athletes. 2016. 2177-2186.

21.G. Fisher, et al. "Lymphocyte Enzymatic Antioxidant Responses To Oxidative Stress" 2011. 730-737.

22. E.E. Hill, et al. "Exercise and Circulating Cortisol Levels". 2008. 587-591.

23. Cecillia, et al. "Effects of Yoga On Stress Management in Healthy Adults". 2011. 32-38.

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Figure 4: Hormonal rhythm of A. natural vs. B. hormonal contraception

EXERCISE CONSIDERATIONS THROUGHOUT THE PHASES OF THE MENSTRUAL CYCLE. Pre ovulation- This time is when energy levels are reported to be higher and pain tolerance lower. This would be a great time to perform high intensity exercise or increase the duration of your training sessions- perhaps pushing yourself a little more. As there is also a rise in strength/power and ability to build muscle this would also be a great time to increase weight in any weight bearing exercises you feel able to. Of course being mindful of technique and warming up and cooling down to avoid causing injury.

Ovulation- during ovulation, hormone levels are still high and considerations from above still are in place.

Although varying slightly from individual to individual, the increased energy levels and physical capabilities are usually apparent for 2-4 days after ovulation depending on each individual.

Premenstruation - the few days before your period, women are reported to have less energy and are likely to be experiencing a range of PMS symptoms.

Here, the body is experiencing high stress chemical hormones as the body prepares to shed the uterine lining. A move toward rest or light exercise such as gentle yoga, walking, stretching or anything where you can keep your nervous system calm and preserve energy will support and balance this.

Menstruation - As hormone levels remain low during menstruation, the considerations would be similar to the above with performing light exercise and allowing more time for rest. However as hormone levels begin to increase towards the end of menstruation, we see PMS symptoms go and energy levels rise once again as estrogen rises and we come full circle towards the pre ovulation phase. (See Figure 5)

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Figure 4: Hormonal rhythm of natural cycle (left) and that of hormonal contraception pill). By author, adapted from 9 .

As you can see from figure 5, due to the rhythm of the hormonal structures, there are considerations passing over slightly from phase to phase. Phases and symptoms will differ in duration and intensity for each individual. It is therefore recommended that as well as cycle syncing your exercise based on your menstrual phase in the ovarian and uterus cycle, to also continue to tune into how you feel and make changes accordingly.

Just as the world has ebbs and flows, in the menstrual cycle there are times for increased energy output in the form of more intense and strenuous activities and times for lower energy outputs in the form of rest, or lower intensity exercise. While the above suggestions provide a guide on how to cycle sync exercise, women should continue throughout their cycles to be aware of how they feel and provide themselves with lighter or more strenuous physical activity when they need to.

While highlighting the importance of each individual to be aware of how they are feeling in regards to energy levels and symptoms during the cycle and perform accordingly. Therefore the idea of ‘inner seasons’ mentioned in the beginning may be a useful framework in considering the recommendations for exercise cycle syncing, seeing inner winter as a time to rest, spring and autumn as a time for moderate exercise and summer where the peak of intensity can occur.

To improve the research in this area, further research is called for in exploring how the hormonal pill may influence physical exercise capabilities. Investigations could also be further made to physical capabilities and physiological effects in women during the months of each to season to support further use of the inner seasons model and suggest further considerations to consider over the cycle of the year.

23. Cecillia, et al. "Effects of Yoga On Stress Management in Healthy Adults". 2011. 32-38.

24. Nkechinyere & Baar. "Effect of Estrogen on Musculoskeletal Performance and Injury Risk". 2019.

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In every walk with nature one receives far more than he seeks.

JOHN MUIR

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INTERMITTENT FASTING: HARMFUL HYPE FOR FEMALE FERTILITY?

BY ELINE MEIJER

Fasting exists for thousands of years for different reasons. It derives from the ancient times, and is still being practiced in the modern world.

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Old traditions like the Islamic Ramadan, where the practitioner consciously chooses to abstain from eating solid food for religious reasons. Fasting can be practiced for any length of time.1 We probably all know a friend, a family member or a colleague that is committing to a fasting practice for physical, mental, spiritual or other reasons. The latest hype of shortterm fasting, called Intermittent Fasting, has been gaining popularity in recent years. Intermittent Fasting is not a diet, which means that it’s not about what you eat but when you eat. It is a way of eating in which periods of eating are alternated with periods of not eating. More people are committing to this practice as research suggests that short-term fasting has positive health benefits.2 The scientific research on Intermittent Fasting is very new and consists of short-term studies which are mainly focused on (male) animals and some human studies. There is limited research on the effects of Intermittent Fasting on females, especially on their fertility.3 It is known that extreme examples like anorexia nervosa, where rapid and sustained weight loss in combination with rigorous exercising, affects healthy hormone levels and causes infertility.4 Intermittent Fasting may potentially harm a woman’s fertility because of the potential effects of restrictive eating on the menstrual cycle. To have a regular period, and therefore regular ovulation, women need to consume enough energy and have adequate body fat.

Unfortunately, most studies focus on extremes; periods of famine, starvation or diseases. This paper will further investigate the effects of Intermittent Fasting on the female reproductive system and will answer the question if Intermittent Fasting potentially harms a woman's fertility.

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INTERMITTENT FASTING & FERTILITY The roots of Intermittent Fasting derive from traditional fasting, a universal ritual used for health or spiritual benefit, but it can also be caused by the lack of food. Plato, Socrates and religious groups described it early in ancient scripts. The definition of fasting is the absence of food and beverages, ranging from 12 hours to one month. This could either be a complete absence or a reduced amount of food and beverages.5 Fasting has shown to improve the reproductive and mental health. It also prevents as well as ameliorates cancers and musculoskeletal disorders which are common in middle-aged and elderly women.6 What about Intermittent Fasting?

Does this practice also improve reproductive health?

The latest hype, Intermittent fasting, is a short-term fasting practice in which the practitioner abstains from eating for 14-24 hours, depending on the method. Alternate Day Fasting means that the practitioner consumes every other day and consumes no or few calories on the days in between.

Another method is Time-Restricting Fasting, in which the practitioner has for example an eating window of 8 hours and fasts for 16 hours. This is called the 16:8 method. There are no rules for the type and amount of nutrition. Intermittent Fasting has positive effects on health; improved metabolic8 7 health and weight loss, improved insulin sensitivity, 9 and even a longer lifespan in animals. If these positive effects will be durable in the long term has not been proven yet. As said before, little is known about the effects of Intermittent Fasting on women.

10 A study showed that it affected the blood sugar control negatively in women. Another study on female rats has found that Intermittent Fasting can 11,12 make them emaciated, masculinized, infertile and cause them to miss cycles.

Intermittent Fasting 13 suppressed their reproductive hormones and cycles, and even slightly reduced the size of the ovaries.

Hormones are regulating key functions in the female body; ovulation, metabolism, mood, emotions, and are incredibly sensitive to energy intake. Minor changes in timing and the amount of consumption can disrupt 14 the reproductive hormones, with negative effects on the female reproductive system. So, Intermittent Fasting may not be safe for fertility because there is not a consistent eating pattern that is needed to support the reproductive hormones and ovulation.

Does that mean women shouldn’t Intermittent Fast?!

1. J. Fung. How to Renew Your Body. 2016.

2. Stockman et al. Intermittent Fasting. Is The Wait Worth The Weight?. 2018.

3. Wikiel & Polotsky. Health pros & cons of continuous versus intermittent calorie restriction. 2014.

4. M.G. Katz, B. Vollenhoven. The reproductive endocrine consequences of anorexia nervosa. 2000.

5. Persynaki et al. Unraveling the metabolic health benefitsof fasting related religious beliefs. 2017.

6. M.K.N. Pradeep, G.K. Pranav. Rolse of Therapeutic Fasting in Women's Health. 2016

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7. R. Patterson, D. Sears. Metabolic Effects of Intermittent Fasting. 2017.

8. Barnosky et al. Intermittent fasting vs daily calorie restriction. 2014.

9. C. Goodrick, et al. Effects of Intermittent Feeding Upon Growth and Life Span in Rats. 1982.

10. B. Martin, et al. Gonadal transcriptome alterations in response to dietary intake. 2009.

11. B. Martin, et al. Sex-dependent metabolic, neuroendocrine, and cognitive responses to dietary energy. 2007 12. L.K. Heilbronn, et al. Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. 2005..

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The female reproductive system is explained by the HypothalamicPituitary-Gonadal (HPG) axis (see image Female HPG Axis). The HPG is the ‘manager’ of the relationship between the three-endocrine lymph’s and must ensure that everything runs smoothly to get the desired outcome.

First, the Hypothalamus releases Gonadotropin Releasing Hormone (GnRH) in regular spurts, called ‘’pulses’’. This release tells the pituitary gland in the brain to release Luteinizing Hormone (LH) and Follicular Stimulating Hormone (FSH). LH and FSH then work together with the gonads (ovaries), which stimulates the production of estrogen and progesterone. Estrogen and progesterone are necessary for the release of a mature egg (ovulation) and to support a pregnancy. These delicate processes will only take place on a very regular female cycle. GnRH-pulses have to be timed precisely otherwise the body has to use other hormones to maintain the balance. GnRH-pulses are extremely sensitive to environmental factors. Minor changes can disrupt the HPG-axis which consequently affect the hormonal cycle. This can be aggravated further when there are other stressors affecting the energy levels.15 The brain thinks the body is in ‘’danger’’ and conserves energy by reducing oestrogen and progesterone as the HPGaxis goes into snooze mode. This means ovulation won’t occur and menstruation may become irregular or disappear completely (amenorrhea).

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Women have more kisspeptin than men, which means that females bodies are more sensitive to changes in energy balance.18 When a female body is in fasting mode, kisspeptin levels will decrease, GnRH will be affected, the monthly hormonal cycle will be disrupted and fertility compromised.19 There are other situations in which Intermittent Fasting has a positive effect on the kisspeptin levels. Women with Polycystic Ovary Syndrome (PCOS), a condition in which a woman produces higher amounts of male hormones, have elevated kisspeptin levels.

Intermittent Fasting normalizes the kisspeptin levels, with regulating effect on the reproductive cycle and a decrease in symptoms of PCOS.20 To put it simply, Intermittent Fasting has positive effects on the females with PCOS. Also restriction of certain nutrients can have a negative effect on the reproductive system. Protein provides amino acids, which are crucial for the reproduction process. During a fast, amino acid levels decrease and can negatively affect the estrogen receptors and a hormone called insulin-like growth factor (IGF-1).21Estrogen and IGF-1 are responsible for the lining of the uterus during the menstrual cycle.

Pregnancy can not occur when the uterus lining doesn’t thicken and an egg doesn't implant.

Estrogen is an important hormone for the uterus and reproduction. Estrogen receptors are found in the brain, the bones and the gastrointestinal tract.

Intermittent Fasting affects the estrogen balance which causes a change in metabolic function in the body, for example mood, digestion, cognition, but also the appetite and energy balance. The peptides, that are responsible for the signal to feel full (cholecystokinin) or hungry (ghrelin), are regulated by estrogen in the brainstem.22 These ratios of estrogen levels in the female body change over time.

Psychological stress increases the level of cortisol hormone and inhibits the release of GnRH, which suppresses the ovary production of estrogen and progesterone. Another important aspect in the reproductive process is a protein-like molecule, called kisspeptin. The role of the kisspeptin is to stimulate GnRH production, which has sensitivity to leptin, ghrelin and insulin. These hormones regulate and respond to feelings of hunger and fullness.16,17 So if you are non-stop eating but you don’t feel full, there might be a hormonal imbalance!

13. S. Kumar, G. Kaur. Intermittent Fasting Dietary Restriction Regimen. 2013.

14. J.E. Schneider. Energybalance and reproduction. p. 289-317. 2004.

15. Hill et al. Hypothalamic pathways linking energy balance and reproduction. 2008.

16. J.A. De Bond, J.T. Smith. Kisspeptin and energy balance in reproduction. 2014.

17. K.P. Tolson, et al. Impaired kisspeptin signaling decreases metabolism and promotes glucose intolerance. 2014.

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18. L. Pinilla, et al. Kisspeptins and reproduction: physiological roles and regulatory mechanism. 2012.

19. E. Hrabovzky, et al. The kisspeptin system of the human hypothalamus. 2010.

21. Amino Acid-Dependent Activation of Liver Estrogen Receptor Alpha. 2011.

22. R. Frazao, et al. Kiss1 neuronal response to ghrelin. 2014.

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CONCLUSION The central question of this research paper is: Is Intermittent Fasting a harmful hype for female fertility? Intermittent Fasting may be beneficial for overall health and well-being, but whether it negatively affects female fertility 23 is unknown. Modern research refers to animal studies and the few human studies are mainly focused on men. Based on the research in this paper we can conclude that Intermittent Fasting affects the female reproductive system.

Hormonal imbalance takes place due to abstention from nutrition and a low intake of protein can reduce fertility. Anything that affects overall health, will impact the reproductive system. There are so many factors that can determine this impact: age, nutrition, fasting method (length), exercise and other stressors. This will stimulate hormonal changes which disrupts sleep, digestion, neurological reactivity and metabolism. Besides the fact that there are only few studies on the effect of Intermittent Fasting on women, it seems that Alternate Fasting is the most researched method. The other popular method, 16:8, could have different effects on the female reproductive system and consequently fertility. Also research doesn’t take into account the quality of food that is eaten during the eating-window. What you eat makes a difference to the food’s effect upon your body. A plant-based meal after a 16hour fast could affect the hormonal system differently than having junk food.

This is a shout out for more community case studies on the effects of Intermittent Fasting. We kindly invite you to participate in a 3-month research by practicing Intermittent Fasting and strictly tracking your menstruation cycle. By submitting your results you will contribute to this highly valuable area.

Although Intermittent Fasting is currently in vogue, more community research must be done on women to see the long-term effects on the female reproductive system and thus fertility!

23. M.E.K. Wikiel, A.J. Polotsky. The health pros and cons of continuous versus intermittent calorie restriction. 2014.

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Look deep into nature, and then you will understand everything better.

ALBERT EINSTEIN

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COULD YOU BE STRUGGLING WITH DIGESTION ALTHOUGH YOU SEEM TO HAVE A HEALTHY DIET? A journey through the digestive tract

BY TALYA YAVUZ

If you indulge in a pepperoni pizza with extra cheesy crust and you bloat, you may make sense of it by researching what effect dairy, gluten and meat products have on the human digestive system. But then you eat a vegetable soup or a green leafy salad and you bloat as well and you start to wonder.

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Bloating is an extremely common symptom for individuals with gastrointestinal diseases (up to 96%) but even 30% of the general “healthy” population suffers from bloating.1 When bloating occurs in people who consider themselves otherwise healthy, it can be devastating to find a cure. Bloating is mostly caused by a combination of complex mechanisms that differ among individuals. In the scope of this paper, the focus will be on functional causes in otherwise “healthy” individuals, meaning individuals with no (underlying) serious diseases or anatomical disorders. In most cases the causes are undetectable by conventional methods which makes it harder to understand the disorder at hand.2 Today, some disorders are considered to cause this type of functional bloating, include but are not limited to: Food intolerances (Lactose, Fructose, Sucrose, Sorbitol) Celiac disease Bacterial imbalance in large intestine Small Intestinal bacterial overgrowth (SIBO) Parasites But most of these may often be a secondary disease, and unless the underlying cause is addressed and solved, the chance of recurrence of symptoms like bloating remains high.3

BACKGROUND Allopathic doctors may prescribe anti-gas drugs if at all. Many patients with bloating are simply sent home as functional bloating in healthy individuals seems not to be considered a true health problem.

Whereas one of the most common reasons for a ruined digestion system and thus possibly for bloating is the prescription of pharmaceuticals.

Pharmaceuticals can cause symptoms of their own, which require even more drugs according to the western medical system.4 Pharmaceuticals can for example have direct toxic effects on the intestinal mucous lining. They can interfere with enzyme function, bind bile acids or alter the chemical state of nutrients that lead to improper digestion.5 While allopathic doctors might not see bloating as a sign of an important imbalance in the body that has manifested in the symptom of bloating, naturopaths have a different take on it. Naturopaths may check for food intolerances and vitamin and mineral deficiencies.

1. L.A. Houghton and P.J. Whorwell. Towards A Better Understanding of Abdominial Bloating. 2005. 500-511.

2. F. Azpiroz and J.R. Malagelada. Abdominal Bloating. 2005. 1060-78.

3. A. Reazaie, et al. How To Test and Treat Smal Intestinal Bacterial Overgrowth. 2016.

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They may recommend stool analysis to check for parasites and the composition of the gut microbiome, the bacterial world in your gastrointestinal tract. Some may even suggest a breath test to indicate whether a condition called small intestinal bacterial overgrowth (SIBO) is causing the bloating.

Eventually they may treat deficiencies with supplementing the deviant vitamins and minerals.

They may suggest parasite cleanses and probiotics, which are “good” bacteria to restore the bacterial imbalance in the large intestine. SIBO may be treated with chemical or herbal antibiotics to eliminate the bacterial overgrowth in the small intestine. Often a multitude of supplements are suggested to create a balance of what is imbalanced.

But all of that is still treating symptoms or diseases that led to bloating and not looking at what originally caused these symptoms and secondary diseases in the first place. For example, vitamin deficiencies can be caused by malabsorption of foods and malabsorption of foods points to a disturbed small intestine, which can be caused by improper digestion in the stomach. But what led to improper digestion in the stomach? We need to focus on how the original imbalances evolved.

Inquiry: Where does it all start?

Understanding the digestive system to guide self-healing.

What leads to an imbalance in the microbiome?

What leads to malabsorption of vitamins or fructose intolerance? Only when we understand and change the behavior that lead to these imbalances, will we be able to create long-term effects.

When we understand how our bodies and its systems work, we start to understand where an imbalance potentially started. Following we take a look at the digestive system and how it works to identify key factors that may play a role in improper digestion that often lead to bloating.

DEVELOPMENT OF IMBALANCE – JOURNEY THROUGH DIGESTIVE TRACT When food isn’t properly digested, undigested food particles are consumed by colonic bacteria that results in the release of gas.6,7 But what causes improper digestion of food to begin with? It all starts in the mind.

4. John Henry Clarke. Indigestion: It's Causes and It's Cure. 1900.

5. G.F. Longstreth and A.D. Newcomer. Drug-Induced Malabsorption. 1975. 284-93.

6. J. Keller and P. Layer. The Pathophysiology of Malabsorption. 2014. 150-54.

7. W.L. Hasler. Gas and Bloating. 2006. 654-62.

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MOUTH AND ESOPHAGUS Just the thought of food releases saliva through the salivary glands. The saliva is crucial for digestion as it includes enzymes that help break down especially carbs and starches.8 So in addition to the mechanical breakdown of the food, enzymes are an important part of the fist step of digestion in the mouth.9 Chewing the food for a longer time and breaking down the food to small pieces, increases the area of contact of the food with the enzymes. This mastication prepares the food for its passage through the esophagus into the stomach. Nerves in the esophageal tissue trigger peristalsis to move food to the next step of digestion to the stomach which is the main organ of digestion.10,11

STOMACH Like other muscles, the stomach wall muscle has the ability to contract. This contraction is intrinsic when the stomach is filled but it is also influenced by the autonomic nervous system.12 Once the food arrives in the stomach, the movement of muscular stomach walls break down the food in even smaller pieces.

This gastric motility does not only serve to grind the food in small pieces but also to transport the digested food toward the small intestine.13 Gastric motility disturbances resulting from faulty impulses from the nervous system or from overfilling the stomach with food may therefore cause undigested food particles to enter the small intestine. This may lead to colonization of the small intestine with bacteria from undigested food particles promoting small intestinal bacterial overgrowth.14

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Finally, emotional disturbance, like stress and worry, may set up alterations in the functions of the stomach through altered central nervous system processing.

Not only the acid production can be impaired but also the contractility of the stomach wall muscle necessary for moving the chyme to the small intestine.19Worry can be one great cause of indigestion.20

SMALL INTESTINE At the same time as stomach acid is released by the stomach lining, the pancreas is alerted to produce digestive enzymes and the liver is triggered to produce bile and transfer it to the gallbladder for the next step in the digestive process in the small intestine. In the small intestine the partly digested food, called chyme, is being further broken down by enzymes secreted by the pancreas and intestinal mucosa.21,22 Besides the enzymes, the pancreatic juice also contains bicarbonate that neutralizes the acidity of the chyme and increases the ph level in the duodenum, the first part of the small intestine to a more alkaline level (7/8ph). This alkaline environment is a crucial premise for enzymes to function properly.

In addition to the enzymes, bile is inevitable in the digestive process in the small intestine. Bile is especially responsible for dissolving fat so that it can be easily digested by the enzyme-rich juices.23,24 Bile is produced by liver cells and sent to be stored in the gallbladder. When chyme reaches the duodenum, the gallbladder secretes bile. It has been proved that liver malfunction can reduce the production of bile salts.25 Thus, abnormal liver function may hinder the digestive process, especially the absorption of fats and fat soluble nutrients and vitamins.26

In addition the stomach lining secretes a very powerful acid. Thinking about food as well as chewing and tasting foods produces this stomach acid and it is released with the stretching of the stomach when food enters. This stomach acid then breaks down the food and reduces it to a pulp.15 Especially proteins are broken down by the stomach acid by acid denaturation. This marks the fist step of protein digestion,16 but the stomach acid does not only denature protein foods, it also kills nearly 99% of all bacteria in the stomach within five minutes due to the highly acidic environment. Bacteria ingested with foods aren’t unusual, but most are immediately destroyed by stomach acid. Reduced stomach acidity during a meal and after gastric emptying allows bacteria to transfer to the small intestine. Thus, in the absence of stomach acid, individuals usually harbor the same bacterial species in the stomach and proximal small intestine.17 Stomach acid is the main defense mechanism against bacterial overgrowth.18

From the duodenum, the food reaches the main part of the small intestine where the nutrient absorption happens. Through villi nutrients are absorbed and can enter the bloodstream. But when the food isn’t broken down properly because of low stomach acid or malfunctions of the pancreas, liver, gallbladder or intestinal wall digestion is disrupted leading to malabsorption of nutrients and potential colonization of bacteria. Stimulated by luminal contents, intestinal peristalsis moves digested food into the large intestine. When functioning properly, the peristalsis also sweeps ingested bacteria rapidly into the large intestine before bacterial colonization can occur in the small intestine. Peristalsis can thus be seen as the main line of defense against SI bacterial colonization. But if this mechanism is malfunctioning or interrupted by the nervous system that periodically inhibits the 27,28 intestinal muscle, bacteria overgrowth rapidly rises.

8. A.M. Pedersen et al., Saliva and Gastrointestinal Functions of Taste. 2002. 117-29.

9, 14, 16. Keller and Layer. The Pathophysiology of Malabsorption.

10. A. Derakhshan et al., Digestion Process and Causes of Indigestion. 2019.

11, 15, 20, 23. John Henry Clarke. Indigestion.

12, 19. T.G. Miller. The Causes of Indigestion and Their Recognition. 1941. 537-40.

13, 22, 24, 26. Owens & Greenson. Pathology of Malabsorption. 2007. 64-82.

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The same autonomic nerves that supply the gastric muscles also supply other parts of the digestive tract, the liver, the gallbladder and the pancreas.29 Thus, the nervous system can have a major impact on the digestive process by its capability to influence all digestive organs.

LARGE INTESTINE TO ANUS Unlike the small intestine, the large intestine produces no digestive enzymes. Chemical digestion is completed in the small intestine before the chyme reaches the large intestine. Functions of the large intestine include the absorption of water and electrolytes and the elimination of feces through the anus. But the feces can give us some indication on what in the digestive system is not working properly. For example floating stool points toward indigestion and stool marks to fat malabsorption. If food isn't digested properly in the previous steps, bacteria and parasites will be able to reach the large intestine and create a bacterial imbalance. As pathogens feed on undigested food particles, gas is produced leading to bloating. Constipation can worsen this process as pathogens have longer time to feed on the fecal matter.

VICIOUS CIRCLE In many cases, a vicious circle arises: an underlying disease is complicated by SIBO and then SIBO directly or indirectly though malabsorption causes further deterioration of the underlying disease.30For example low stomach acid may cause indigestion which may cause SIBO.31 And because of SIBO there is bacterial metabolism of bile acids within the small intestine, resulting in further impaired digestion and absorption of fats.32But SIBO can also alter protein, carbohydrate and vitamin B12 absorption causing malnutrition.33,34 It is therefore suggested to focus on the whole digestive system instead of an isolated cause.

17. R.A.Gianella et al., Gastric Acid Barrier to Ingeested Microorganism. 1972. 251-56.

18. Einar Husebye. The Pathogenesis of Gastrointestinal Bacterial Overgrowth. 2005.

1-22.

21. W.L. Hasler. Irritable Bowel Syndrome and Bloating. 2007. 689-707.

25. Derakhshan et al., Digestion Process and Causes of Indigestion.

27. R.B. Drude and C. Hines. THe Pathophysiology of Intestinal Bacterial Overgrowth. 1980. 1349-52.

28. Husebye. The Pathogenesis of Gastrointestinal Bacterial Overgrowth.

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29. Miller. The Causes of Indigestion and Their Recognition.

30. Jan Bures. Small Intestinal Bacterial Overgrowth Syndrome. 2010. 2978.

31. M. Bohm et al., Diagnosis and Management of Small Intestinal Bacterial Overgrowth. 2013. 289-99.

32. Drude and Hines. The Pathophysiology of Intestinal Bacterial Overgrowth Syndromes.

33. Husebye. The Pathogenesis of Gastrointestinal Bacterial Overgrowth.

34. Keller and Layer. The Pathophysiology of Malabsorption.

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CONCLUSION Bloating is not the result of a single cause but can stem from a multitude of factors influencing the digestive system and consequently successful healing is unlikely to be uniform for different individuals.

A healthy stomach is able to digest a multitude of foods properly. Even questionable foods can be handled by a healthy stomach if kept at a margin.

But even the strongest stomach may be ruined if foods are chosen solely for indulgence rather than sustaining the body for a prolonged period of time.35 Some foods, like stale or salted meat harm the digestive tract mucosa and can, in the long run, aggravate symptoms of indigestion such as bloating.18 Wheat, specifically gluten and high fat consumption may also play key roles in the formation of symptoms of indigestion.36 But what is even more important than what we eat is when we eat, how we eat, how much we eat and in what mental and emotional state we are in.37 The imbalances impacting the digestive tract can happen suddenly e.g. after antibiotic treatment but also imperceptible over time through questionable diet or continuous stress. We lost connection to our bodies and we stopped listening to our bodies, so we heavily rely on the outside to determine what we eat and how we live rather than looking within.

Ultimately, we can prevent imbalance from happening and even heal ourselves.

HOW TO PREVENT IMPROPER DIGESTION In order for proper enzyme secretion in the salivary glands, it’s important to chew thoroughly between 30-140 times depending on food. Eating local bitters also stimulates enzyme, acid and bile production and secretion by their respective organs.

Hydration is key to help move the bowel and lubricate the fecal matter to prevent constipation and the duration pathogens can feed on it. On the other hand drinking during meals or slightly after may dilute and weaken the enzymes.38To provide enough time and space for a meal to be properly digested and move through the digestive system it is recommended to limit snacking and leave around 34 hours between meals. Intermittent fasting provides the same benefit on a deeper level and on a daily basis. Longer juice fasts accompanied with enemas help starve and flush out bacteria in the large intestine. In addition probiotic fermented foods can be eaten to promote the growth of good gut bacteria.

The stomach has a maximum capacity of about 1.5 liters and does not adjust in size beyond its maximum capacity. When filled to a maximum of 80% the stomachs musculature is still able to contract and move around food until it has all come in contact with gastric acid. Thus, it is crucial to not overeat beyond 80% of its capacity leaving room for the stomach to fulfill its function.39 Mindful eating, with no distraction or worry has been underestimated. If we are distracted or stressed, not as much gastric juices will be produced.

So any relaxing practices and emotional work, like massages, yoga nidra, saunas, journaling, breathword are recommended to calm the nervous system and counter stress.

18. Einar Husebye. The Pathogenesis of Gastrointestinal Bacterial Overgrowth.

35. John Henry Clarke. Indigestion.

36. K.R. Duncanson et al., Food Functional Dyspepsia. 2018. 390-407.

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37. John Henry Clarke. Indigestion.

38. John Henry Clarke.

39. John Henry Clarke. Indigestion. It's Causes and Cure (Boericke & Tafel,1900)

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Look deep into nature, and then you will understand everything better.

ALBERT EINSTEIN

THE INSTITUTE FOR ALIVENESS UPLEVELING

HUMANITY

www.instituteforaliveness.com

THE

ORIGIN

STORY

TIFA arose out of moral imperative. When Andi left her public-facing career in health, there was no one out there doing the full-spectrum work of awakening. It’s not just about a healthy diet or the right mindset. The science of Applied Epigenetics and art of transformation are skills honed in through escalated self awareness. The Institute trains practitioners from around the world in an 18month interdisciplinary certification program. TIFA also sponsors one-week online fasting retreats with www.THEINITIATION.co. If you're already excelling on a personal level, you find a global collective to ground your continued self-development. This collective is a network many dream of. We truly understand the power of a container to do deep work and be held accountable in our becoming.

THE CURRICULUM

THE TIFA VISION

BODY

To birth the next generation of health revolutionaries and applied epigeneticists.

Empowering people to take their health back into their own hands. We envision a world where humans thrive, not just survive. No more sniffles nor cancer. People re-connect to their bodies, learn practices of right living, psychosomatics, agency and trauma healing... and collectively, we evolve our species.

Month 1: Lifestyle & Disease Month 2: Embodied Applied Epigenetics Month 3: Plants & Nutrition Month 4: Medicinal Systems & Embodiment Diagnostics

MIND Month Month Month Month

5: Neuroanatomy & Physiology 6: Trauma & Psychosomatics 7: Psyche & Psychedelics 8: Cognihacking & Communication

SPIRIT Month Month Month Month

9: Interpersonal Dynamics 10: Divination & The Mythopoetic 11: The Life Cycle 12: Quantum Entanglement

SO WHY TIFA?

There is no other program as comprehensive nor effective out there. The personal growth required for graduation is a baseline from which you will start to work with others. With our global presence of 70+ students in 40+ countries, we are rebirthing the collective.

Focused on deep embodiment, we take ideas and concepts from head to alive in every cell.

It's not about studying; it's about becoming.

ARE YOU READY TO ANSWER THE CALL? TIFA's 18-month program starts every January.

"We see the world not as it is, but as we are." #notforbeginners

TIFA ACROSS THE GLOBE @instituteforaliveness

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REFERENCES & WORKS CITED

REFERENCES & WORKS CITED Can Translating Fungi Decrease the Salinity of Soil?

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Provin, Tony, and J.L. Pitt. “Managing Soil Salinity - How Does Salinity Affect Soil?” Texas A&M AgriLife Extension Service. The University of Texas A&M, March 4, 2019. https://agrilifeextension.tamu.edu/library/gardening/managing-soil-salinity/.

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Do We All Need To Be Taking Vitamin B12 Supplements?

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Alon Kaplan 1 Hila Zelicha 1 Gal Tsaban (...) Iris Sha. DECEMBER 01, 2019. VOLUME 38, ISSUE 6, P25762582. Protein bioavailability of Wolffia globosa duckweed, a novel aquatic plant, randomized controlled trial.

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