May 2025 Natural Awakenings Gulf Coast AL/MS

National Women’s Wellness Education

Fertilty

YOUR FERTILE HEALTH

21 Lessons / 4 Weeks / E-Course

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National Women's Wellness Education

KIDS COOK REAL FOOD

45 Lessons / Self-paced / E-Course

KETO 4 THE WEEK

12 Lessons / Self-Paced / E-Course

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Keto Kickstart

KETO 4 THE WEEK 12 Lessons / Self-Paced / E-Course

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Energy Renewal

CORE VITALITY

5 hours Self-Paced Videos / E-Course

Jenny Tufenkian, ND

Education.Knowewell.com/Product/ Core-Vitality-Online-Course

Reclaim lasting energy. Core Vitality reveals what’s draining you—then rebuilds your foundation for vitality, joy and resilience. Start thriving, not surviving. Your transformation begins now.

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Alzheimer's Hope

MEMORIES FOR LIFE Film and Panel Discussion

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Celebrate the women who inspire us every day. is special Wom en’s Wellness Guide highlights a vibrant array of o erings to nourish mind, body and spirit. Discover upli ing and empowering education courses from thought leaders dedicated to well-being. Find the perfect gi —or simply treat yourself—with these thoughtful, wellness-centered inspirations.

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© 2025 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Michelle Smith, Publisher

Dear Gulf Coast family,

For more than 30 years, Natural Awakenings has been a trusted voice in natural health and wellness—offering inspiration, education and empowerment for every stage of life. That mission is alive and well here at Natural Awakenings Gulf Coast, where we focus on connecting our Alabama and Mississippi Gulf Coast communities with resources that support YOU in vibrant, holistic living.

In this Women’s Wellness issue, we’re excited to introduce a new monthly column, Professional Pulse, dedicated to showcasing positive outcomes in natural and holistic health. Each month, credentialed experts from across the Gulf Coast will share real stories, clinical insights or emerging research from their wellness practices— revealing what’s working and why.

Our first contributor is Dr. Manja Podratz, founder of MANYA Whole Health & Yoga. A board-certified Doctor of Natural Medicine and Brain Health Coach, Dr. Manja offers holistic support in areas like cancer prevention, hormone balancing, trauma release and brainbased wellness. Her evidence-informed approach is helping women throughout our region reclaim energy, balance, healing and peace of mind.

Being the publisher of Natural Awakenings Gulf Coast is an honor and a joy. It’s more than a role—it’s a calling. Every issue is crafted with love and intention, with the hope that it uplifts, informs and inspires our readers to live their healthiest, happiest lives. Helping to build bridges between our local wellness providers and the communities they serve is deeply meaningful to me, and I’m grateful every day to be a part of something that truly makes a difference.

If you’re a credentialed practitioner, educator or studio owner making a difference in your community, I invite you to share your own story in Professional Pulse. Whether it’s a client success, a lifestyle medicine breakthrough, or an innovative approach in your field, we’d love to feature the ways you’re creating positive outcomes in our local community. Please email me at MichelleS@NAGulfCoast.com with your idea.

As Emily Brontë wrote, “May is the month of expectation, the month of wishes, the month of hope.” Here’s to new beginnings, seasonal celebrations, and whole-person wellness for all!

Warmly,

Michelle Smith

Publisher, Natural Awakenings Gulf Coast

P.S. Welcome to my “Happy Place!”

Each month, a credentialed expert in natural or integrative health shares clinical insights, success stories, or emerging evidence from their field. Professional Pulse offers an informed and inspiring look at the positive impact of holistic approaches to health and healing. If you would like to contribute evidence-informed stories from your practice—client successes, emerging research, or innovative approaches that are making a difference. Please email your name, credentials, area of expertise, and a brief summary of your story idea. We would love to hear from you!

Positive Outcomes in Breast Cancer Prevention

Spotlight on Dr. Manja Podratz

When it comes to women’s health, knowledge is power—and prevention is key. Although more than 250,000 women are diagnosed with breast cancer each year in the U.S., many are still unaware of the critical connection between hormone imbalance and increased cancer risk. That’s why the conversation around estrogen metabolism and hormonal health has never been more important. Thanks to groundbreaking work in integrative and quantum medicine, we now have tools that not only detect disease—but help us prevent it.

A recent study led by Manja Herlt Podratz, Ph.D., at Quantum University explored just that. Over three months, participants followed a comprehensive wellness proto-

col that included personalized nutrition, targeted supple ments, guided meditation, mindfulness and energy medicine. The results? Impressive improvements in estrogen metabolism, with a shift away from harmful metabolites and toward protective pathways.

Why does this matter? Because about 75 to 80 percent of breast cancers are hormone-receptor-positive—meaning they’re influenced by hormonal activity in the body. But here’s the good news: by understanding how our bodies process hormones, not just how much we produce, we can start making informed, proactive choices that support long-term health.

Traditional hormone testing often stops at measuring blood serum levels. While helpful, this doesn’t paint the full picture. Factors like gut health, liver detoxification, stress and even genetics can all impact how hormones are metabolized—and whether they become protective allies or potential threats. That’s where comprehensive testing like the DUTCH test (Dried Urine Test for Comprehensive Hormones) comes in. It analyzes hormone metabolites, giving providers a much deeper look at what’s really going on.

“Balanced estrogen metabolism can be one of our greatest allies in protecting women’s health,” says Dr. Podratz. “And when we support it—through nutrition, stress management and targeted supplements—we empower women to take back control of their wellness journey.”

Dr. Podratz uses this advanced testing not only for breast cancer detection, but also to guide care for fertility challenges, PCOS, and the hormonal rollercoaster of perimenopause. When it comes to breast cancer, her protocol empowers women to take charge of their health with effective lifestyle upgrades—no chemicals, radiation or hormone suppression required. This approach—rooted in science and guided by compassion—is a powerful reminder: women don’t have to wait for something to go wrong. With the right support, we can begin building vibrant, resilient health today.

Dr. Manja Podratz is the founder of MANYA Whole Health & Yoga, a BoardCertified Doctor of Natural Medicine and Amen-Clinic Certified Brain-Health Coach. She is also a Reiki Master Teacher, yoga teacher and Yoga Alliance Continued Education Provider. She offers coaching programs focused on holistic cancer prevention, hormone balancing, trauma release and brainbased wellness. For more information visit DrManjaPodratz.com.

Empowering Women’s Health with Thermography

In honor of Women’s Wellness Month, Thermography Advantage is celebrating holistic, non-invasive options for women ready to take charge of their health. Led by Certified Clinical Thermographer Carolyn Olson, the Mobile and Foley-based clinics offer advanced thermal imaging and innovative wellness therapies that support early detection and cellular vitality.

With over two decades of experience, Olson founded Thermography Advantage on a powerful belief: informed women make empowered choices—and those choices can transform lives. The clinic specializes in digital infrared thermal imaging, a cutting-edge technology that measures heat and blood flow patterns to identify inflammation and subtle physiological changes.

“Thermography allows women to see what’s happening beneath the surface,” Olson explains. “This compression-free, radiation-free imaging offers valuable insight into breast health and overall wellness. All clients will receive a report interpreted by a medical doctor certified in thermography.”

But Thermography Advantage goes beyond imaging. Olson integrates next-generation wellness technologies designed to help the body restore its natural balance. One such offering is electro-lymphatic therapy, which uses gentle pulse electrical stimulation to encourage detoxification, reduce inflammation, and enhance lymphatic flow.

Clients can also experience the Quantum Wellness Bed—an energy-boosting modality designed to elevate and sustain healthy cellular voltage, a vital foundation for strong immunity, faster recovery, and vibrant energy. Another standout therapy is the Cognyva, which blends zero-point light, vibration and frequency-based technologies to support mental clarity, cognitive function and deep relaxation.

Often described as a “personal charging station,” Thermography Advantage is more than a clinic—it’s a sanctuary for women seeking clarity, balance and preventive care that honors the body’s natural intelligence.

For more information, call or text 215-623-2225 or visit ThermographyAdvantage.com. See ad, page 31.

Post-Vaccination Syndrome

A small study led by Yale University is investigating people with COVID-19 post-vaccination syndrome (PVS). While COVID-19 vaccines likely prevented millions of deaths, a small number of those vaccinated have developed long-term health issues, including fatigue, exercise intolerance, brain fog, tinnitus and dizziness. The researchers compared blood samples from 42 people with PVS and 22 healthy individuals without it, as well as 134 people with and without long COVID, a chronic condition present for at least three months after a COVID-19 infection with a range of symptoms that may include fatigue, shortness of breath, brain fog, heart palpitations, dizziness, joint pain and muscle aches.

The researchers discovered that those with PVS have distinct proportions of immune cells, but these differences have yet to be directly linked to their symptoms. Both PVS and long COVID patients experienced a reawakening of the Epstein-Barr virus linked to mononucleosis and multiple sclerosis. The PVS patients had higher levels of a coronavirus protein in their blood compared to patients with long COVID. Although the study has not definitively determined what makes these people sick, the findings suggests that further research is warranted.

Dementia and Processed Red Meat

Dementia affects approximately 10 percent of Americans aged 65 and older. A study published in the journal Neurology suggests that processed red meats like hot dogs, sausage, salami, bologna and bacon may increase the risk of developing dementia. The eating habits of more than 133,000 participants without a dementia diagnosis at the start of the study were tracked for more than 40 years through surveys every two or four years.

According to the researchers, those consuming the greatest amount of processed red meat had a 13 percent higher chance of developing dementia compared to subjects in the low processed red meat group. (A serving was deemed to be three ounces, and high consumption was defined as one quarter of a serving or more daily, or roughly two servings per week.) The study also reported that those consuming the most processed red meat exhibited lower cognitive function and accelerated brain aging compared to people that consumed the least amount of processed red meat. Further research is needed to understand how diet may influence the onset of dementia.

Teeth-Cleaning Microrobots

Researchers at the University of Pennsylvania have developed prototype teeth-cleaning devices that use microrobots made of iron oxide nanoparticles. With the push of a button, magnets guide the microrobot swarms to form bristles for brushing or an elongated thread for flossing. Notably, the nanoparticles are approved for human consumption by the U.S. Food and Drug Administration.

Two distinct devices are being tested: a mouthguard and a toothbrush. Upon activation, the device distributes a solution of microrobots and hydrogen peroxide into the mouth. The iron oxide nanoparticles kill bacteria and break down plaque more effectively than the disinfectant alone. In testing, researchers have removed 100 percent of plaque from a 3D printed model of human teeth and gums, and achieved an 80 percent success rate in animal testing. Work continues to increase the system’s effectiveness and shorten the cleaning time, which currently ranges from five to 10 minutes.

Expanding Access to In Vitro Fertilization

In February, the federal government announced plans to protect access to in vitro fertilization (IVF) and reduce treatment costs. Approximately one in seven couples trying to have a baby are unable to conceive. Each IVF treatment costs between $12,000 and $25,000 per cycle, and multiple cycles may be needed to achieve a successful pregnancy. These costs are generally not covered by health insurance, making IVF financially inaccessible for many Americans.

Although the announcement did not introduce new legislation, it underscores the importance of family formation as a national public policy. The U.S. fertility rate is at a historic low, declining by 3 percent in 2023 compared to the previous year, after a consistent 2 percent annual reduction from 2014 to 2020.

Timapi from Getty Images/CanvaPro

Cinefootage

Hummingbird Hives

Most hummingbirds are territorial, aggressively challenging competitors over flowers or mates. An ornithologist and birding guide in the Andes Mountains of Ecuador discovered a cave containing 23 adult hummingbirds and four chicks of the Chimborazo hillstar subspecies. After a search of the region, they found six additional colonies. This was the first time hummingbirds had been observed living together, a unique finding published in the journal Ornithology

These hummingbirds live more than 12,000 feet above sea level on a sparsely vegetated slope, where finding nectar-rich flowers, water and shelter in freezing temperatures and biting winds is challenging. The researchers believe that the harsh environment has led the birds to aggregate for survival. Further research is needed to determine whether the hummingbirds are merely tolerating each other or actively cooperating.

Ecological, Cost-Saving Chemical Discovered

University of Missouri researchers have developed an innovative, eco-friendly chemical tool that could reduce the cost of producing medicines and support the development of clean energy technologies, particularly those aimed at eliminating per- and polyfluoroalkyls, commonly known as “forever-chemicals”, from water sources. Their discovery, published in Angewandte Chemie, a journal of the German Chemical Society, uses a novel electrochemistry approach to build new molecules by using tiny molecular structures derived from naturally occurring amino acids and coconut oil.

The innovative approach replaces hazardous solvents with a non-toxic alternative, thereby mitigating the environmental impact of conventional chemical processes and offering sustainable solutions for the production and storage of clean energy. This advancement could help improve the development of medicines and may be used to treat hyperproliferative, inflammatory and immunoregulatory diseases.

vicuschka from Getty Images/CanvaPro

Joseph C Boone/Wikimedia Commons

Ecuadorian hillstar on Chuquiragua flower at Papallacta Pass, Cayambe Coca National Park, Ecuador

Whale Song Resembles Human Speech

A study published in Science suggests that the intricate songs of humpback whales share structural patterns with human language, potentially making them easier for whales to learn. An international team of scientists discovered that humpback whale songs can spread rapidly from one population to another, adhering to Zipf’s Law, which states that the frequency of any word is inversely proportional to its position in the frequency table. For example, in English, the most common word, “the”, is used approximately twice as frequently as the second most common word, “of”, and three times as frequently as the third most common word, “and”. Research suggests that this kind of skewed word distribution can simplify language learning.

Male humpback whales sing lengthy, elaborate songs composed of a variety of sounds strung together in repeated phrases and themes. Male whales in a specific group sing the same song. Scientists recorded eight years of humpback whale songs and categorized them into basic sound elements, including various types of squeaks, grunts, whistles, groans and moans. Subsequently, they identified subsequences of sounds that they believed resembled words. The frequency of these sequences adhered to Zipf’s Law.

Hillstar Health Offers Health Coaching with GLP-1 Weight Loss Program

Synergizing Medication with Lifestyle

Semaglutide and tirzepatide—commonly known by brand names Ozempic, Wegovy and Mounjaro— have become household names in the weight loss world. These GLP-1 medications mimic natural hormones to reduce appetite, slow digestion and improve insulin sensitivity. But at Hillstar Health, they’re just one part of a much bigger picture.

“We view GLP-1 medications as a bridge— not a destination,” says Tara McLellan, Functional Medicine Nurse Practitioner and owner of Hillstar Health. “When paired with personalized lifestyle changes, they can jumpstart heal ing and unlock lasting results.”

Hillstar’s approach begins with a deep dive into each person’s health history, weight loss jour ney, and current habits around food, movement, stress and sleep. From there, McLellan and Certified Functional Medicine Health Coach, Michelle Smith tailor coaching support, along with medication, to meet individual needs.

true power, McLellan says, lies in the synergy of medication and lifestyle. An anti-inflammatory, nutrient-dense diet, regular physical activity, restorative sleep and stress management all work in tandem with GLP-1 therapy to reset metabolic pathways and improve overall health.

“Health coaching plays a vital role,” says Smith. “We help clients set self-directed goals and build sustainable habits. It’s about empowering people to reconnect with their own internal wisdom.”

Unlike one-size-fits-all prescriptions, Hillstar can customize GLP-1 dosing based on BMI, personal history and goals. This flexibility often reduces side effects—typically digestive—and helps clients remain on the lowest effective dose for as long as needed, whether that’s one month or one year.

“The functional medicine lens changes everything,” McLellan adds. “We don’t just mask symptoms—we look at root causes and help people truly heal. One client lost 25 pounds over three months and her dosage increased only once with no adverse side effects. She works hard to move daily, consume her recommended daily protein, and eat a whole foods diet. She has also noted a significant decrease in other symptoms that she struggled with for years, namely inflammation and joint pain.”

At Hillstar Health, weight loss is more than a number on a scale. It’s a personalized journey that blends modern medicine with whole-person care—so clients can reclaim energy, confidence and longterm wellness.

For more information: Call 251-241-4346 or visit HillstarHealthAL.com/weight-loss. See ad, pages 13 and 28.

The

Women in Bloom

Balancing Hormones for Optimal Well-Being

by Carrie Jackson

Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.

Understanding the Hormonal Stages

Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”

Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body

is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”

She explains that progesterone is needed to balance the symptoms of estrogen dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”

In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of

women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”

In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”

Regaining Balance

Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.

“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reab-

sorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”

Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep

Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.

Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause un-

“Our

Ten Minute Pick-Me-Up

by Carrie Jackson

With busy schedules and demands for their time coming from every direction, women often struggle to prioritize their own well-being. Anna Cabeca, a triple-board-certified obstetrician-gynecologist, says that dedicating just 10 minutes in the morning for self-care and gratitude can shift our physiology for the entire day. Here are her top recommendations.

• Gratitude, laughter and love are three quick ways to get an oxytocin dose in the morning. Before getting out of bed, identify something you are grateful for, somewhere you saw love the day before and something that made you laugh.

• Hydration is crucial for overall well-being. Keep a glass bottle of water by the bed. Additionally, begin each day with an alkalizing beverage such as mineral water or juices containing citric acid like lemon, lime and orange to reduce acidity and inflammation.

• Movement can diminish stress and help you find balance and positivity. Get outside and do an activity you enjoy like walking, stretching or dancing, even for a few minutes.

necessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”

Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”

Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”

Alleviating Emotional Effects

While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”

Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”

Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and

Anna Frank from Getty Images/ ly from Pexels/CanvaPro Susannah Townsend from

forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”

There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.

Incorporating New Lifestyle Choices

Prioritizing sleep and embracing acceptance can also help ease hormonal transitions. “Restful sleep can significantly enhance

mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”

Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.

Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

Healthy Cravings

Snacking for Hormonal Harmony

by Maya Whitman

We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.

Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.

It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.

Decoding Cravings

Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”

Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”

Peischl, the author of Feel Good Menopause:

The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat

Likoper from Getty Images/CanvaPro

is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.

For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.

Picking Proteins, Ditching Sugar

Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.

The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.

According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter pro-

duction. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.

DeLong proposes snacking on blood sugar-friendly chia seed pudding with ber-

ries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.

Maya Whitman is a regular contributor to Natural Awakenings.

CHIA PROTEIN BARS

YIELD: 12 BARS

1½ cup pitted dates, packed

½ cup almond butter

1 tsp vanilla extract

¼ tsp kosher salt

1 cup raw walnut pieces

½ cup chia seeds

½ cup hemp seeds

½ cup unsweetened, shredded coconut

½ cup non-dairy dark chocolate, chopped

⅓ cup raw cacao powder

PUMPKIN CHIA PUDDING

YIELD: 1 SERVING

1 cup low-fat Greek yogurt

2 Tbsp chia seeds

1 tsp vanilla extract

¼ cup pumpkin puree

1 Tbsp chopped pecans

Line a 9-by-9-inch baking pan with parchment paper.

In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.

Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.

Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months

Recipe from Eat Like a Girl courtesy of Dr.

In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.

In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.

Recipe courtesy of Holly DeLong.

GenAI/CanvaPro

CACAO BANANA YOGURT BOWL

YIELD: 1 SERVING

¾ cup whole-milk, plain Greek yogurt

3 tsp cacao nibs

¼ tsp cinnamon

½ medium-sized banana, sliced

1 Tbsp pumpkin seeds

½ cup raspberries

Top yogurt with all other ingredients and enjoy.

Recipe courtesy of Holly DeLong.

Mindy Pelz.

nata_vkusidey from Getty Images/ CanvaPro

Health Freedom Alabama Defends Medical Rights Through Education and Advocacy

With Alabama’s state motto—

“We Dare Defend Our Rights”—as its guiding principle, Health Freedom Alabama works year-round to protect the health freedoms of citizens across the state.

The nonprofit organization was born out of a grassroots effort to pass legislation banning vaccine passports during the 2021 Alabama legislative session. That effort led to the passage of Senate Bill 267, which was signed into law on May 24, 2021.

“Founded out of necessity during the height of government overreach in 2021, our organization began as a small coalition of con-

cerned parents and patriots who fought to pass legislation to ban vaccine passports in Alabama,” shares Stephanie Durnin, director of Health Freedom Alabama.

“Since then, we have grown into a powerful statewide voice, advocating for medical liberty and health freedom under the banner of our state motto. We fight for legislation that protects Alabamians from medical mandates, defends informed consent, and ensures that no citizen is ever forced to choose between their livelihood and their health choices.”

the rights of individuals and families to make informed choices about their health. “Whether you’re a health-conscious mom, a concerned citizen, or a wellness practitioner tired of corporate and government interference in your care, there’s a place for you in Health Freedom Alabama,” says Durnin. “By joining forces together, we can protect the health of our families and the future of Alabama."

For more information, visit HealthFreedomAlabama.com, Face-book.com/HealthFreedomAlabama, Instragram.com/HealthFreedomAlabama or text “JOIN” to 334-209-3701.

In an age where natural health is under siege, Health Freedom Alabama stands as a bold, grassroots movement committed to protecting

Gynecology & Menopause

Dr. Boyd and nurse practitioner Lauren Shoemaker provide expert care to make every woman feel her best at every stage of life.

Bon Appétit!

A directory of local restaurants, eateries and markets

Seasonal Celebrations

New offerings make entertaining easy this party season

As the Gulf Coast shifts into celebration mode, locals are planning weddings, showers, proms, graduations and outdoor gatherings. Graze Craze, a local favorite for curated charcuterie, is making it easier than ever to feed a crowd—beautifully and deliciously.

In addition to their signature boards and boxes, Graze Craze now offers sandwich trays, including Italian and vegetarian options, ideal for casual luncheons or party buffets. Their Grab & Go items—like boxed meals and single-serve Char-Cutie-Cups— add convenience for busy hosts and mobile events.

Recently featured at Fairhope’s Live at 5 concert series, Graze Craze proved its ability to serve both intimate events, large community crowds or corporate gatherings with ease. Each order reflects the company’s “Food First” philosophy and is curated by “Grazologists,” who specialize in combining flavor, freshness and visual appeal.

Popular platters include the Gone Grazey board with meats, cheeses, fruits and vegetables; the Sweet & Grazey dessert board; and dietary-friendly options such as the Vegegrazian and Grazey for Keto. Seasonal features and themed boards—like

game day favorites or holiday brie wreaths—keep offerings fresh and festive year-round.

Customers can also add on curated extras such as a Gourmet Pickle Box, Bread & Cracker Box or Artisan Bread Box, perfect for rounding out a spread.

Graze Craze offers free local delivery on orders of $50 or more and is committed to quality ingredients, homemade sauces and exceptional customer care. Crowd favorites like stuffed peppers made with “Everything But the Bagel” cream cheese and scratchmade hummus consistently get rave reviews.

With the motto “Celebrate Everything,” Graze Craze makes it easy to enjoy meaningful moments with less stress and more flavor.

Order online at GrazeCraze.com/mobile-al-west or visit 2104 Airport Blvd., Mobile. For more information, call 251-408-9551.

Brooke

BB'S HEALTH FOODS

Personalized guidance through living right for your blood type. 8154 Hwy. 59, Ste. 205, Foley, AL BBsHealthFoods.com

COASTAL ALABAMA FARMERS & FISHERMENS MARKET

Committed to Baldwin County’s local community & agriculture. 781 Farmers Market Ln., Foley, AL CoastalAlabamaMarket.com

CROOKED CARROT FARMS

Delivering to Mobile & Baldwin Counties, the purest organically grown microgreens and other superfoods. Fresh, local and delivered to your doorstep. 251-656-4117 • Crooked-Carrot.com

FAIRHOPE HEALTH FOODS

Homegrown in the South since 1975. 280 Eastern Shore Shopping Center Fairhope, AL • 251-928-0644 Va-FairhopeHealthFoods.com

FAIRHOPE JUICE COMPANY

Nourish the body. Fuel the soul. Battles Wharf Market 18327 Scenic Hwy. 98, Fairhope, AL FairhopeJuiceCompany.com

GRAZE CRAZE CHARCUTERIE

Artful Displays, Beautiful Boards & Boxes, Stress-Free & Delivered to your door! 2104 Airport Blvd., Mobile, AL

HEALTH HUT

Experience the Difference. 40+ years earning your trust. 680 Schillinger Rd. S., Mobile, AL 6845 Hwy 90, Ste. 108, Daphne, AL Mobile 251-633-0485 • Daphne 251-621-1865 HealthHutAL.com

MCKENZIE FARMS

Family-owned market supplying fresh produce and more to our community. 17558 A Greeno Rd., Fairhope, AL McKenzieFarmMarket.com

OHANA POKE

Poke combines ingredients of a delicious sushi roll into a quick meal. 561 Fairhope Ave. #102, Fairhope, AL OPFairhope.com

OX KITCHEN

Made with fresh ingredients in-house daily, approachable, not intimidating. 365 S. Greeno Rd., Fairhope, AL TheOxKitchen.com

PRESS & CO.

Eastern Shores newest organic café. Breakfast. Lunch. Juice. Smoothies. Coffee. 711 Belrose Ave., Daphne, AL 251-314-0778 • PressNCo.com

SUNFLOWER CAFÉ FAIRHOPE

Offering a healthy dining experience in a cozy, casual environment. 320 Eastern Shore Shopping Center Va-FairhopeHealthFoods.com

SUNFLOWER CAFÉ MOBILE

Loved for its healthy, delicious offerings, featuring daily specials. 3055A Dauphin St., Mobile, AL 251-479-3952 • Va-FairhopeHealthFoods.com

THE HAPPY OLIVE

Be happy, eat healthy, live well. Taste and experience culinary delight! 314 De La Mare Ave., Fairhope, AL HappyOlive4.com

VIRGINIA’S HEALTH FOODS

2024 Nappie Best Health Food Store. 3055A Dauphin St., Mobile, AL 251-479-3952

Va-FairhopeHealthFoods.com

WAREHOUSE BAKERY & DONUTS

A neighborhood eatery serving made-fromscratch, vegan friendly, gluten-free goodness. 759 Nichols Ave., Fairhope, AL

WarehouseBakeryAndDonuts.com

WILDFLOWERS & FRESH FOOD

Simple and colorful high-vibe cooking classes, events and fresh recipes. 251-656-9112 WildflowersAndFreshFood.com

WILD MAGNOLIA KOMBUCHA

Brewed with love, laughter and a dash of Southern sarcasm. Info@WildMagnoliaLife.com 251-463-6233 • WildMagnoliaLife.com

An Invitation From Mother Earth

by Marlaina Donato

Connections between women and the Earth’s natural rhythms ran deep in ancient civilizations and spiritual traditions worldwide. Women held important roles in agriculture, cultivating the soil and grinding grain. From the village herbalist that brewed roots for ailing townspeople to the Victorian ladies that used floriography (the language of flowers) to convey unspoken sentiments, women’s intimate connection with nature spans millennia. These cultural threads continue to influence our folklore and fairy tales, as well as our reverence for Mother Nature.

When environmental activist Julia “Butterfly” Hill climbed an ancient redwood tree in 1997 to protest the clear-cutting of old-growth forests, she had no intention of living in the forest canopy for two years. This harrowing act of activism not only forged a life-altering relationship with the elements and her inner wilderness, but also inspired a global mission to encourage others to care for the planet in small ways.

The rest of us don’t have to live in a tree to contribute to the environment, but we can begin by repairing our estrangement from Mother Earth. Despite efforts to live sustainably, that innate, energetic umbilical cord connecting us to the natural world has been severed for too many of us. We go days and weeks without sunlight on our skin or sand between our toes. Spending time outdoors has become a forgotten necessity, and we are paying the price

for this alienation between Gaia and our physical bodies.

Taking time to walk the dog, plant a patio flower garden, play on the swings with the grandkids or enjoy a morning coffee on the deck are all simple ways to tap into Mother Nature’s restorative benefits. Planning a camping trip, attending a plant identification workshop or taking

lunch breaks outside can have profound effects on our neurotransmitters, hormonal rhythms and morale. Reestablishing this connection enables us to remember our ancient roots, which, in turn, nourishes a brighter tomorrow.

Marlaina Donato, an author, painter and composer can be reached at WildflowersAndWoodSmoke.com.

Lasting Wisdom for Women

Qualities of a Life Well Lived

by Sandra Yeyati

Over the years, we have had the good fortune of speaking with wise people from all walks of life. Here are excerpts of our most treasured insights.

Improving Our Life Stories

We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.

~ Sandra Marinella, author of The Story You Need To Tell

Embodying Stillness and Motion

Many people think that you have to sit in a certain posture and have no thoughts to meditate, but that isn’t true. We have 60,000 thoughts a day, and we don’t pay attention to most of them. Meditation allows you to slow your thoughts so they’re not as overwhelming and don’t interfere as much. When thoughts slow down and there’s space between them, your body also begins to slow down. Neurotransmitters like dopamine, oxytocin, serotonin and endorphins are released in the brain, and you feel their downstream effect, which we call relaxation.

Motion is synonymous with life. There’s always something moving, even when we’re asleep. Even gentle movement helps the body release endorphins, which elevate our mood, reduce pain and bring us pleasure. We want to bring that flow and fluidity into our lives so that we can tap into it on purpose. Have you ever noticed the less you move, the harder it is to move? Movement needs to be encouraged throughout the lifespan.

~ Dr. Carol Penn, author of Meditation in a Time of Madness

Embracing Our Sexuality at Every Age

Sexual health is important for optimal health. We want to be fully functioning and capable in what we call the second spring of our lives. It’s hard to feel romantic on your dinner date with your husband or boyfriend when you’re hot-flashing or your clothes don’t fit comfortably. Getting your sexy back is about feeling good in your own skin, being healthy, reaching a happy weight, feeling strong and having good energy, all of which come from healthy eating and healthy hormones.

~ Dr. Anna Cabeca, author of The Hormone Fix

Reigniting the Body’s Self-Healing Mechanisms

When the body has what it needs, it will do the healing and repair, which is amazing to think about. Our job is to figure out how do I give my body the safety, the energy, the time, the support that it needs for it to do the healing and repair.

~ Dr. Aimie Apigian, founder of Trauma Healing Accelerated

Championing Kindness Every Day

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system,

feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

~ David Hamilton, Ph.D., author of How Your Mind Can Heal Your Body

Having a Grateful Heart

Gratitude is one of these micro-behaviors that creates macro-change. When we have gratitude, there are a lot of overall benefits to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns in the family ecosystem, moving toward generational mental health.

~ Roseann Capanna-Hodge, founder of The Global Institute of Children’s Mental Health

Earning Wisdom

Wise elders are full of life, steeped in gratitude, eager and excited for new adventures, and able to respond to anything placed before them with wisdom and grace. They face aging and mortality with open eyes and a curious heart. They are self-reflective, committed to personal growth and anxious to invest time and energy into their inner lives. They are also happy to share what they’ve learned about life and aging with others. They make their greatest contribution to society by being a powerful example of what it means to embrace aging and the wisdom it provides.

~ Cheryl Richardson, author of Self-Care for the Wisdom Years

Sandra Yeyati is the national editor of Natural Awakenings.

To enjoy additional nuggets of wisdom, visit TinyURL.com/WomensWisdomWW or scan the QR code.

Reversing Hair Loss in Women

A Review of Systemic and Topical Natural Solutions

by Marlaina Donato

Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.

Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.

Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.

While U.S. Food and Drug Administration-approved over-thecounter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.

To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”

Systemic Solutions

“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”

When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.

To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can help individuals mitigate stress and the elevated cortisol levels that follow. Exces-

sive cortisol promotes inflammation, which can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.

“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”

According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.

Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”

For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.

Topical Treatments

A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the

participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.

Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.

Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can

be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.

Felber cautions, “If you’re still using endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.

Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com.

Sidsel Clement from Getty Images/ CanvaPro

You Living Your Best

The Evolving World of Pilates

An Exercise for Every Age and Ability

by Carrie Jackson

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Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.

Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments

and focus on precision and form instead of just the burn. Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”

A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”

The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from cell phones, computers and seated jobs.”

In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”

Pilates apps offer convenient options for busy individuals. Better Me (BetterMe.world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology. com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.

Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile

exercise for long-term well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can improve your balance and reduce the risk of falls.”

While trends like wall Pilates and aqua Pilates gain traction on social media, Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”

The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”

Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.

Empowering Teenage Girls

Gentle Strategies to Encourage Joy and Self-Esteem

by Christina Connors

Teenage girls are at a pivotal stage in life when their identities, values and futures are being shaped. It is essential that the language and messages they receive are filled with hope, strength and empowerment. According to Victoria Kar, a holistic psychologist and celebrity coach, one of the greatest gifts we can give our teens is to say, “The world needs what you have to offer, exactly as you are. Embrace your story, your voice and your journey.”

“While external validation like praise and approval can feel rewarding in the moment, it is self-awareness and confidence that create lasting fulfillment,” Kar explains.

“As we fill our teens’ minds with nurturing words, we need to remind them that confidence isn’t about being perfect; it’s about trusting ourselves, embracing growth and standing firm in what we believe in.”

There are innumerable examples of young women that have shaped their own paths, from Malala Yousafzai’s courageous advocacy for girls’ education to Billie Eilish’s unapologetic uniqueness in the music industry. These women redefine success on their own terms, demonstrating that individuality is something to be celebrated. To empower young women, we must create nurturing environments that foster their development.

A Supportive Environment

According to Yasmine Saad, Ph.D., a licensed clinical psychologist in New York City, one of the most important things parents can do for their teenagers is to acknowledge their talents and strengths and reflect those qualities in them. It is vital for parents and guardians to align their goals with their children’s natural inclinations.

“For example, if your teen values quality time together, offer to help with cleaning chores, creating an opportunity to connect,” says Saad. “Building a supportive and nurturing environment is essential for helping young teens thrive. Encouraging open dialogue about struggles, dreams and aspirations helps build trust and confidence. When our teen feels heard and accepted, they’re more likely to embrace their true selves and take bold steps toward their dreams.”

Mindful Social Media

Social media can be a double-edged sword, serving as a tool for connection, as well as a source of anxiety. To help teens mindfully navigate their online activities, we need to reduce the pressure they might be feeling to conform to societal norms. Saad recommends that parents encourage their teens to curate a positive social media feed that inspires, uplifts and supports their well-being.

“The best way to teach our teens healthy ways of using social media is to model it,” Saad remarks. “Being mindful of our own social media usage and reflecting that to our teen is best. Also, instead of limiting their usage, it is more beneficial to focus on what our teens value. For example, if you and your teen value family time at dinner, you might say something like, ‘I really want us to have an intimate conversation, and we can’t do that with our phones on.’”

Unstructured Time

Teens often feel overwhelmed by packed schedules filled with academic, extracurricular and social expectations. To relieve

this tension, encourage them to prioritize time for enjoyable activities such as spending time in nature, drawing, dancing or simply relaxing with friends.

“Our teens will do what they value,” explains Saad. “By understanding their values as parents, we can meet them where they are and find ways to have unstructured fun together to explore creativity, build resilience and experience joy without the pressure of productivity.”

Emotional Self-Care

Self-care goes beyond bubble baths and face masks; it is about nurturing mental health, emotional well-being and overall balance. Teens need to understand that rest, reflection and time for themselves are necessary for long-term happiness and success. Saad suggests, “Find fun ways to nurture well-being together. This not only supports our teen’s mental health but also fosters deep connections and feelings of safety.”

Beyond Compare

In an era of constant comparison, especially via social media, teen girls can feel pressured to measure up to others. This competitive culture fuels feelings of inadequacy and insecurity. “By focusing on progress rather than flawless outcomes, our teen can develop self-assurance, creativity and the motivation to keep striv-

ing,” Kar advises. “We can approach challenges as learning opportunities, reminding ourselves and our teen to approach life through the lens of progress, not perfection. Perfection is a myth; progress is an achievable goal.”

“Our children are here to help us evolve as human beings in the world; therefore, nurturing their health and well-being is a two-way street,” observes Saad. “Let’s in-

spire them to define joy, success and happiness on their own terms, as we do the same for ourselves. In a world that constantly asks us all to measure up, we can help our teens realize that true worth is not found in a checklist, but in the beautiful, ever-evolving story of who we are.”

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/kids-corner.

Thermography Advantage

Community Resource Guide

Connecting you to local resources for natural health and green living. To find out how you can be included in this directory, email MichelleS@NAGulfCoast.com or call 251-990-9552.

Acupuncture

BISHOP PHYSICAL THERAPY

Dr. Daniel Bishop, DPT, SMT, CIDN, APBC Patrick Miller, LAc 251-626-7778 • BishopPhysicalTherapy.com Office@BishopPhysicalTherapy.com

Offering 25 years of com bined experience in suc cessfully treating a variety of conditions, including chronic back and neck pain, headaches and tin nitus. See ad, page 10

Arts & Festivals

FAIRHOPE FILM FESTIVAL

122 Fairhope Ave., Ste. 1, Fairhope, AL 251-725-2040

FairhopeFilmFestival.org

Brain Health Coaching

MANYA WHOLE HEALTH AND YOGA

Dr. Manja Podratz

109 Upham St., Mobile, AL

251-234-4771 • DrManjaPodratz.com Manja@DrManjaPodratz.com

Dr. Manja has been trained by Dr. Daniel Amen to apply the Amen Clinic brain health coaching protocols to assist with ADD, depression, PTSD and anxiety. Modalities offered include hypnotherapy, auriculotherapy, Irlen screening, brain nutraceuticals, HRV monitoring and EEG monitoring.

Brain Therapy

MIND PERFORMANCE CENTER

CBD Health & Wellness

FAIRHOPE HEALTH FOODS

280 Eastern Shore Shopping Center 251-928-0644

Va-FairhopeHealthFoods.com

Comprehensive health food store offering a range of CBD products: caps, soft gels, gummies, sprays, tinctures, topicals, mixed with ghee, teas, waters, hot cocoa, infused honey, pedicure powders. See ad, page 25

Chiropractic Care

LIVE WELL CHIROPRACTIC

Dr. EJ Conley

30941 Mill Lane, Ste. B, Spanish Fort, AL LiveWellChiropractor.com

The Fairhope Film Festival brings films to big screens in the picturesque small town of Fairhope. The Monthly Film Series, January through May, offers two screenings a month in the Ben Gall Theater located inside the Festival office. The 13th annual Fairhope Film Festival, Nov. 13-16, 2025, brings film enthusiasts, industry professionals and filmmakers to Fairhope for four days of films and events. Registration and ticket information is available on the website.

See MYC listing, page 38

Beauty

TMAC’S HAIR STUDIO

Old Government, Mobile: 251-607-6666 2101 Hwy. 98, Daphne: 251-725-4334 TMACsHairStudio.com

A relaxing salon environment that is free of harmful chemicals, impurities and fragrance. Offering customized hair services and regenerative treatments with 100% vegan organic products and essential oils. Ask about following the lunar calendar for effective hair treatments. See ad, page 10

J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine

Specializing in TMS and Brain Disorder 112 W. Section Ave., Foley, AL 251-597-8787

MindPerformanceCenter.com

Our unique approach is non-invasive and merges deep transcranial magnetic stimulation (DTMS), brain pathway rehabilitation, and metabolic enhancement through functional medicine, to address brain disorders like anxiety, memory or behavior issues and dementia. Treatment plans are customized to meet the individual needs of patients. See ad, page 3

Breast Screening

THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Thermographer Mobile & Foley • 251-623-2225  ThermographyAdvantage.com

FDA registered thermography offers breast/fullbody screenings that are non-invasive and radiation-free, without compression or bodily contact. Valuable for detecting early-stage breast disease and more. Also offering Electro-Lymphatic Therapy. See ad, page 31

Dr. Conley is a board-certified chiropractor and a Certified Chiropractic Sports Physician. He obtained his Doctor of Chiropractic degree from Palmer College of Chiropractic in 2019. Dr. Conley has provided high-quality, patient-centered care to his patients for over five years.

LIVE WELL CHIROPRACTIC

Dr. Mark E. Swigert

30941 Mill Lane, Ste. B, Spanish Fort, AL DocMark6@gmail.com

LiveWellChiropractor.com

Since graduating from Palmer College of Chiropractic in 1985, Dr. Swigert has maintained a license in Alabama for 40 years. After working as a physician’s assistant for a radiologist, he opened an MRI business for eight years before returning t o chiropractic full-time.

Christian Counseling

PURPOSE WITHOUT LIMITS

Rev. Dr. Dallas Teague Snider PurposeWithoutLimits.com

Dallas@DallasTeague.com

You have a Unique Soul Expression. Unlock your limiting beliefs and get unstuck from patterns that no longer serve you. As an intuitive vessel for the Holy Spirit, Dallas offers inspirational messages, Christian counseling, healing prayer and Agape Healing Sessions.

Clairvoyant

ALLYSON GLYNN

Gulf Shores, Alabama

Inquiry through Text Only 985-662-1780

With 30 years of experience, Allyson offers compassionate guidance as a clairvoyant. She connects loved ones through evidential mediumship, sharing messages and insights she could not have known otherwise. Believing the bonds we share continue energetically beyond physical life, she provides comfort and clarity through her energy work. See ad, page 25

Community Teaching Farm

HOPE COMMUNITY

Corner of Twin Beech Rd. & S. Section St., Fairhope HopeCommunity23@gmail.com Info@HopeCommunityAL.org

Hope Community envisions a thriving and interconnected community where all individuals have access to locally sourced healthy foods, employment opportunities, and cultural enrichment through a teaching farm, teaching kitchen, and community center. Learn more at HopeCommunityAL.org.

Dementia Help

MIND PERFORMANCE

CENTER, LLC

J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine

Specializing in TMS and Brain Disorder 112 W. Section Ave., Foley, AL 251-597-8787

MindPerformanceCenter.com

Drugs are not the only answer. Our unique approach is non-invasive and has helped dementia patients that originally scored poorly on cognitive assessments restore to normal scoring on the same assessment. See ad, page 3

Depression Relief

MIND PERFORMANCE

CENTER, LLC

J. Douglas Brown, DC, DACNB, IFMCP Board Certified Neurology/ Functional Medicine

Specializing in TMS and Brain Disorder 112 W. Section Ave., Foley, AL 251-597-8787

MindPerformanceCenter.com

We can reduce or eliminate symptoms of depression. Our treatments often deliver improvement when nothing else has worked. 70% of our depression patients see symptoms reduced by at least 50%.

See ad, page 3

Detox Spa

HYDRO ZEN AT PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL

251-270-7200

PeakAlkalinity.com

Offering cleansing far infrared sauna sessions followed by a hydrating collagen shower. Plus alkaline water and alkaline water systems, ionic foot detox, Himalayan salt therapy and revitalizing oxygen bar. Ask about package specials. See ad, page 29.

Electromagnetic Therapy

ENRG WELLNESS

620 N. McKenzie St., Ste. 200, Foley, AL 251-943-9355 • enrGWellness.com

RIFE therapy uses targeted electromagnetic waves to promote healing, reduce inflammation, relieve pain and enhance immunity, addressing symptoms such as chronic pain, fatigue and inflammation. Receive a complimentary consultation to determine eligibility and learn more about our introductory offer. See ad, page 7.

Energy Healing

H&H HEALING SANCTUARY

112 W. Section Ave., Ste. 109 251-314-9464

HH-HealingSanctuary.com

Certified Reiki Master in Usui & Karuna Reiki, Pure Energy Healer, Crystal healer, Intuitive Healer, energy healing for pets. A Japanese healing technique, Reiki promotes balance and relaxation. It’s based on universal life force energy flowing through all living things. Reiki and Pure Energy Healing are techniques used to promote healing, restore balance and alleviate trauma. See ad, page 23

Essential Oils

THE HEALTH HUT

680 Schillinger Rd. S., Mobile, AL 6845 Hwy. 90 Ste. 108 Daphne, AL Mobile 251-633-0485

Daphne 251-621-1865

HealthHutAL.com

Locally owned and operated health food store for over 40 years! “Experience the Difference” at both of our locations, Mobile and Daphne. We have knowledgeable staff who are here to help and will treat you like family. See ad, back cover.

Farmers Market

MCKENZIE FARMS

17558A S. Greeno Rd. S., Fairhope, AL 251-278-4669 • MckenzieFarmMarket.com

Locally grown, fresh from the farm. For more than 50 years our mission has been to provide the Fairhope community as well as our distributors with fresh produce direct from our family farm. See Healthy Eats listing, page 21

Food & Nutrition

A BETTER WAY HEALTH FOOD STORE

Dr. Mary Sabal, DC, RN 7857 Hwy. 59, Foley, AL 251-955-5322 • ABetterWayHealth.net

Complete health food store with full-service human and pet products (alkaline pet food), vitamins, supplements and nutritious snacks. Additional health and wellness services include hyperbaric oxygen therapy, chiropractic, acupuncture, hair tissue mineral analysis and affordable non-invasive stem cell therapy. Call for an appointment. See ad, page 8

BB’S HEALTH FOOD STORE

8154 Hwy. 59, Ste. 205, Foley, AL 251-923-5700 • BBsHealthFoods.com

We offer you individualized support to help you reach your optimal health goals, from immune support to weight loss. We carry a variety of quality supplements, herbs, grains, pet products, household goods, beauty aids, oils, tinctures, grocery items and more. Come experience the difference at BB's. See ad, page 8

FAIRHOPE HEALTH FOODS AND THE SUNFLOWER CAFÉ

280 Eastern Shore Shopping Center 251-928-0644 • Café: 251-929-0055 Va-FairhopeHealthFoods.com

Comprehensive health food store and organic café serving the public for 40+ years. Extensive supplement selection: organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products; CBD and more. See ad, page 25

THE HEALTH HUT

680 Schillinger Rd. S., Mobile, AL 6845 Hwy. 90, Ste. 108, Daphne, AL Mobile 251-633-0485 • Daphne 251-621-1865 HealthHutAL.com

Locally owned and operated health food store for over 40 years!

“Experience the Difference” at both of our locations, Mobile and Daphne. We have knowledgeable staff who are here to help and will treat you like family. See ad, back cover.

PRESS & CO.

Organic, cold-pressed juicery and eatery 711 Belrose Ave., Daphne, AL 251-314-0778 • PressNCo.com

Accessible, delicious and nutritious options for peo ple who want to make healthier choices. Commit ted to serving a wide range of healthy food options, in cluding plant-based, glu ten-free and low-sugar. Open 7 days a week 7am to 2:30pm. Breakfast, lunch, smoothies, coffee, tea, juice. Come in or order online. See Healthy Eats guide or see ad, page 21

VIRGINIA’S HEALTH FOODS AND THE SUNFLOWER CAFÉ II

3055 A Dauphin St., Mobile, AL

251-479-3952

Va-FairhopeHealthFoods.com

MANYA WHOLE HEALTH AND YOGA

Dr. Manja Podratz 109 Upham St., Mobile, AL 251-234-4771 • DrManjaPodratz.com Manja@DrManjaPodratz.com

Dr. Manja, board-certified doctor of natural medicine, offers hormone balancing, detox and longevity wellness programs based on functional lab testing including the DUTCH test, hair tissue mineral analysis and GI mapping. Full list of available modalities on our website.

Healing Retreats

PURPOSE WITHOUT LIMITS

Rev. Dr. Dallas Teague Snider PurposeWithoutLimits.com Dallas@DallasTeague.com

Comprehensive health food store and organic café serving the public for 40+ years. Extensive supplement selection: organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products; CBD and more. See ad, page 13

Functional Medicine

GOOD LIFE HEALTH COACHING

Board Certified Functional Medicine Health & Wellness Coach 251-635-6250 • TryMyCoach@gmail.com GoodLifeHealthCoaching.com

Attention health-conscious men and women struggling to prioritize things that will prolong your life— sleep, healthy meals, exercise routine, recovery. Health Coaches help you make changes when change is hard, in all areas of your life. I offer guidance, tools and accountability to ensure success. See ad, page 28

HILLSTAR HEALTH

Tara McLellan, Functional Medicine

Nurse Practitioner 28720 Hwy. 98, Ste. 1, Daphne, AL 251-241-4346 • HillstarHealthAL.com

Certified Functional Medicine Practitioner and Family Nurse Practitioner

Tara McLellan addresses the root cause of disease with integrative medicine—a blend of traditional western medicine and sciencebased functional medicine. Ask about our custom weight loss program. See ad, page 13

Awaken the Spirit Within retreats to restore your soul through sacred ceremonies: healing body, mind and Spirit. Group sizes are limited to allow an intimate personal experience for those who attend. Your best life awaits. Reserve your spot today.

SMART HEALTHY LIFESTYLES

Alexandra Clay Wellness Retreat Coordinator Lexie@SmartHealthyLifestyles.com 251-215-7184 • SmartHealthyLifestyles.com

Through our coaching and retreats, we empower people to take charge of their health and well-being so they can recharge, regroup and relaunch their lives to realize life-long benefits. See ad, page 15

Health & Wellness Performance

BB’S HEALTH FOOD STORE 8154 Hwy. 59, Ste. 205, Foley, AL 251-923-5700 • BBsHealthFoods.com

We offer you individualized support to help you reach your optimal health goals, from immune support to weight loss. We carry a variety of quality supplements, herbs, grains, pet products, household goods, beauty aids, oils, tinctures, grocery items and more. Come experience the difference at BB’s. See ad, page 8

GOOD LIFE HEALTH COACHING

Board Certified Functional Medicine

Health & Wellness Coach

251-635-6250 • TryMyCoach@gmail.com

GoodLifeHealthCoaching.com

Attention health-conscious men and women struggling to prioritize things that will prolong your life—sleep, healthy meals, exercise routine, recovery. Health Coaches help you make changes when change is hard, in all areas of your life. I offer guidance, tools and accountability to ensure success. See ad, page 28

HYDRO ZEN AT PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL

251-270-7200

PeakAlkalinity.com

Offering cleansing far infrared sauna sessions followed by a hydrating collagen shower. Plus alkaline water and alkaline water systems, ionic foot detox, Himalayan salt therapy and revitalizing oxygen bar. Ask about package specials. See ad, page 29

Hypnotherapy

ENERGY MODEL OF THERAPEUTIC CHANGE

Mary Beth Svatek, M.A.

Certified Hypnotherapist, IMDHA

251-300-9912

EnergyModelOfChange.com

MaryBeth@EnergyModelofChange.com

More than 35 years’ experience with anxiety, PTSD, weight loss, smoking cessation, removing blockages, regression, behavior modification, energy healing and stream-lining, pain management. See ad, page 23

Infrared Sauna

HILLSTAR HEALTH

28720 Hwy. 98, Ste. 1, Daphne, AL 251-241-4346

HillstarHealthAL.com

Infrared light therapy offers many stand-alone health benefits and pairs well with our services at Hillstar Health. Infrared sauna therapy is beneficial for natural healing and illness prevention because of its ability to penetrate human tissue resulting in a deep, detoxifying sweat. It is known to assist with sleep, detoxification, immunity, heart health, muscle recovery, weight management, anti-aging and relaxation. See ad, page 13

Lymphatic Drainage

THERMOGRAPHY ADVANTAGE

Carolyn Olson, Certified Lymphatic Therapist Mobile & Foley (other locations by request) 251-623-2225

ThermographyAdvantage.com

Electro-Lymphatic Therapy is noninvasive, painless and calming. Like a light touch massage, the certified lymphatic therapist uses two small handheld wands that are lightly moved across the body in a direction that correlates to the body’s lymphatic flow. The proper flow of lymphatic fluid can help with conditions such as inflammation, colds/flu, sinus problems, edema, water retention, heart disease, fibrocystic and tender breast, cellulite, enlarged prostate and cancer. See ad, page 31

Massage Therapy

JUBILEE

HEALING ARTS

Jennifer (Adams) Killgo, LMT #3263 28170 N. Main St., Ste. C, Daphne, AL 251-616-4201 • JubileeHealingArts.com

Intuitive integrative massage techniques are used to facilitate the body into a state of healing without the “no pain no gain” mentality. Over 15 years’ experience in the bodywork and natural wellness field. See ad, page 23

Metaphysical Services

REGRESSION WITH DEBRA

Debra Richardson Baxter, M.Ed., Regressionist 251-769-3580 IntuitiveRegressionist@gmail.com

Explore your history, tap into your consciousness, and find clarity on your life’s journey. Debra, a certified Quantum Healing Hypnosis Technique (QHHT) and Introspective Hypnosis Facilitator, Reiki Master, Experiential Medium, and Akashic Record Reader, guides you toward healing and self-discovery through powerful insights and imagery.

Microcurrent Neurofeedback

NEUROWAVES WELLNESS

Ashley Tucker, Certified IASIS Practitioner 9808 Millwood Cir., Unit C, Spanish Fort, AL 309 West Laurel Ave., Foley, AL 251-513-7012 • NeuroWavesWellness.com

Neurowaves Wellness offers IASIS Microcurrent Neurofeedback, which gives a gentle nudge to the nervous system allowing the brain to regulate itself. It addresses the root cause of neurological imbalances, promoting long-lasting mental health and well-being. See ad, page 27

Personal Growth

ENERGY MODEL OF THERAPEUTIC CHANGE

Mary Beth Svatek, M.A. Certified Hypnotherapist, IMDHA MaryBeth@EnergyModelofChange.com 251-300-9912 • EnergyModelOfChange.com

More than 35 years’ experience with anxiety, PTSD, weight loss, smoking cessation, removing blockages, regression, behavior modification, energy healing and stream-lining, pain management. See ad, page 23

SMART HEALTHY LIFESTYLES

Alexandra Clay Wellness Retreat Coordinator Lexie@SmartHealthyLifestyles.com 251-215-7184 • SmartHealthyLifestyles.com

Through our coaching and retreats, we empower people to take charge of their health and well-being so they can recharge, regroup and relaunch their lives to realize life-long benefits. See ad, page 15

Little deeds are like little seeds; they grow

—Daniel D. Palmer

Pet Health

A BETTER WAY

HEALTH FOOD STORE

Dr. Mary Sabal, DC, RN 7857 Hwy 59, Foley, AL 251-955-5322 • ABetterWayHealth.net

Complete health food store with full-service human and pet products (alkaline pet food), vitamins, supplements and nutritious snacks. Additional health and wellness services include hyperbaric oxygen therapy, chiropractic, acupuncture, hair tissue mineral analysis and affordable non-invasive stem cell therapy. Call for an appointment. See ad, page 8

Physical Therapy

BISHOP PHYSICAL THERAPY

Dr. Daniel Bishop, DPT, SMT, CIDN, APBC 251-626-7778 • BishopPhysicalTherapy.com Office@BishopPhysicalTherapy.com

Our goal is to help patients overcome pain and conditions in a timely and costeffective manner. We offer a unique experience by combining physical therapy, dry needling and joint alignment. See ad, page 10

OSTEOSTRONG

FAIRHOPE - FOLEY - MOBILE

Unique System for Developing Skeletal Strength

Josh Fandrich, Owner 333 Greeno Rd., Ste. 2B, Fairhope, AL 2724 Old Shell Rd., Ste. D, Mobile, AL 3828 McKenzie St., Foley, AL Fairhope@OsteoStrong.me MidtownMobile@OsteoStrong.me

Just 15 minutes, once per week with your personal coach, on our proprietary, osteogenic loading equipment can help you build a stronger you. See ad, page 17

Plant-Based Food

THE SUNFLOWER CAFÉ

320 Eastern Shore Shopping Center, Fairhope, AL • 251-929-0055

Va-FairhopeHealthFoods.com

An organic café offering delicious vegetarian, vegan, gluten- and dairy-free options. Lunch daily. See ad, page 25

THE SUNFLOWER CAFÉ II

3055 A Dauphin St., Mobile, AL

251-479-3952

Va-FairhopeHealthFoods.com

An organic café offering vegetarian, vegan, gluten- and dairy-free options. Lunch daily. See ad, page 13.

Plant-Forward Medicine

USA HEALTH INTEGRATIVE HEALTH AND WELLNESS

Fairhope, AL: 21950 Hwy. 181 Mobile, AL: 75 S. University Blvd., Ste. 6500 251-660-6441

IHWP@Health.SouthAlabama.edu USAHealthSystem.com/Specialties/ Integrative

The Integrative Health and Wellness Program at USA Health combines evidence-based nutrition and culinary medicine to promote healthier eating habits. Through hands-on cooking classes and demonstrations, participants learn to make delicious, nutritious meals that support overall well-being and prevent chronic disease.

Quantum Therapy

QUANTUM ENERGY

WELLNESS BED

Thermography Advantage

Carolyn Olson, Certified Thermographer Mobile & Foley • 251-623-2225

ThermographyAdvantage.com

Raise your voltage with the Quantum Energy Wellness Bed. Featuring full body grounding, personalized frequency therapy, infrared radiant energy, Quantum Light Energy Antenna Technology and magnetic polarization. Improve cellular function and blood flow, stimulate ATP production, accelerate tissue repair, decrease inflammation and more. See ad, page 31

Vitamins and Supplements

THE HEALTH HUT

680 Schillinger Rd. S., Mobile, AL 6845 Hwy. 90, Ste. 108, Daphne, AL Mobile 251-633-0485

Daphne 251-621-1865

HealthHutAL.com

Locally owned and operated health food store for over 40 years.! “Experience the Difference” at both of our locations, Mobile and Daphne. We have knowledgeable staff who are here to help and will treat you like family. See ad, back cover.

VIRGINIA’S HEALTH FOODS AND THE SUNFLOWER CAFÉ II

3055 A Dauphin St., Mobile, AL 251-479-3952

Va-FairhopeHealthFoods.com

Comprehensive health food store offering a range of CBD products: caps, soft gels, tablets, gummies, sprays, tinctures, topicals, mixed with ghee, teas, waters, hot cocoa, infused honey, pedicure powders. See ad, page 13

Weight Loss

ENRG WELLNESS

620 N. McKenzie St., Ste. 200, Foley, AL 251-943-9355 • enrGWellness.com

Pilates, weight loss, fatburning systems, food programs, vitamin IV therapy lounge, chiropractic and functional medicine clinic. Custom programs include nutrition, medication and peptide combo. IV vitamin therapies provide relief, healing and recovery for people with health concerns ranging from dehydration to chronic illness. Free onsite consultations. See ad, page 7

HILLSTAR HEALTH

Tara Miller McLellan, Functional Medicine Nurse Practitioner 28720 Hwy. 98, Ste. 1, Daphne, AL 251-241-4346 • HillstarHealthAL.com

Certified Functional Medicine Practitioner and Family Nurse Practitioner

Tara McLellan addresses the root cause of disease with integrative medicine—a blend of traditional western medicine and science-based functional medicine. Ask about our custom weight loss program. See ad, page 28

Wellness Studio

OSTEOSTRONG

FAIRHOPE - FOLEY - MOBILE Unique System for Developing Skeletal Strength

Josh Fandrich, Owner 333 Greeno Rd., Ste. 2B, Fairhope, AL 2724 Old Shell Rd., Ste. D, Mobile, AL 3828 McKenzie St., Foley, AL Fairhope@OsteoStrong.me MidtownMobile@OsteoStrong.me

Just 15 minutes, once per week with your personal coach, on our proprietary, osteogenic loading equipment can help you build a stronger you. See ad, page 17

Women’s Health

EPIPHANY WOMEN’S HEALTH

8050 Spring Run Dr. Fairhope, AL 251-202-9055

EpiphanyWomensHealth.com

At Epiphany, Dr. Boyd and Nurse Practitioner

Lauren Shoemaker provide compassionate care for women’s health, specializing in gynecology, menopause and thyroid support. We offer in office uterine ablation with anesthesia and treatments for intimate wellness—all in a comfortable, supportive environment. See ad, page 19

It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.

—William James

Editorial Calendar

Three-Month Planner

The Great Outdoors

SUPPORT LOCAL ADVERTISING

$1 per word, per month (minimum $40; maximum 50 words). Email content to MichelleS@NAGulfCoast. com. Deadline is the 10th of the month.

Help Wanted

Part-Time. The Sunflower Cafe in Mobile is seeking EXPERIENCED COOK to join our team. Open 7 days from 10:30am to 3pm. Experience in a fast past kitchen preferred. Call 251-479-3200 or stop in to apply. Ask for Allie.

Classes/Training

ADVERTISE your classes or training here.

For Rent/Lease

For Sale

ADVERTISE your for sale items here.

Opportunities

Flexible opportunity to earn extra income! Help generate leads or sell ad packages for Natural Awakenings Gulf Coast to local businesses and wellness practices. Must live locally and have reliable transportation. Performance-based pay: commissions or lead fees. Covers AL/MS Gulf Coast counties. Contact Michelle Smith at 251-990-9552 or MichelleS@NAGulfCoast.com.

SMALL BUSINESSES ARE THE CORNERSTONE OF OUR COMMUNITY. LET US HELP YOUR BUSINESS — CONTACT US TODAY TO ADVERTISE IN OUR NEXT ISSUE: 251-990-9552

OFFICE SPACE. Perfect for Holistic Wellness Professionals. Looking for a professional space to grow your practice? Office available in our integrative medicine practice ideal for acupuncture or other wellness professionals. Access to the reception area and other amenities. Call Tara McLellan, 251-241-4346. Hillstar Health 28720 US Hwy 98, Ste. 1, Daphne. HillstarHealthAL.com.

Mark Your Calendar

FAIRHOPE FILM FESTIVAL MONTHLY MOVIE SERIES

Sunday, May 4 • 2 p.m. & Monday, May 5 • 6 p.m.

Natural Awakenings is a monthly publication for our community to pick up free of charge, made possible by the ongoing support of the advertisers you see within the pages of this magazine. If you enjoy the content provided within this publication, please support the advertisers who make this free magazine possible. NAGulfCoast.com

Immerse yourself in a carefully curated and thought-provoking film at the Ben Gall Theater. Enjoy a lively atmosphere that fosters connection among film enthusiasts, as you gather with friends to uncover hidden cinematic treasures.

For tickets or more information, visit FairhopeFilmFestival.org.

Mark Your Calendar

FREE Yoga for Pain Relief with Swami Prajnananda

Friday, June 20 • 7‒8:30 p.m.

Bring your aches and pains with you to this intro to Svaroopa yoga. We’ll ask what you need help with. You’ll try out a few easy yoga poses along with the whole group. The poses are specifically selected to address the pains everyone brought with them. No previous yoga experience required.

20283 River Mill Dr., Fairhope AL Host: Marlene (Matrikaa) Gast, Ph.D., CSYT Register: yogimarlene11@gmail.com

OPPORTUNITY TO WORK ONCE A MONTH distributing Natural Awakenings Gulf Coast monthly magazines to the Mississippi Gulf Coast from Ocean Springs to Long Beach. Must have a clean driving record, reliable transportation and be available the last week of every month. Get paid per location. Call for details, Michelle Smith 251-990-9552.

Services

LIVE NUTRITIONAL BLOOD ANALYSIS to Eat Right For Your Blood Type. BBs Health Foods, 8154 Hwy. 59, Ste. 205, Foley. 251923-5700. BBsHealthFoods.com. Call for an appointment or stop by the shop.

HIRE YOUR OWN HEALTH & WELLNESS PERFORMANCE COACH: Are you struggling to prioritize your health with meal planning, daily exercise, managing stress and sleep? Michelle Smith, Board Certified Functional Medicine Health Coach, will take you by the hand to design a weekly ACTION PLAN. Find out how. 251-635-6250 or TryMyCoach@ gmail.com.

MICRO-CURRENT NEUROFEEDBACK is a non-invasive therapy using low-intensity electrical signals to help the brain selfregulate, promoting relaxation, improving focus and reducing stress, anxiety, PTSD and other neurological imbalances. Call Neurowaves Wellness at 251-513-7012 or email Office@NeurowavesWellness.com.

Mark Your Calendar

GOOD LIFE RIDE

Alabama Coastal Foundation 16 th Annual Good Life Bicycle Ride

Saturday, May 10 Registration starts at 8:15 a.m.

The Good Life Ride was started in 2009 to raise awareness for bicycle safety. Choose between 9 and 17-mile routes through Gulf State Park’s scenic backcountry trails (Voted #1 Recreational Trail by USA Today!) Tickets include a post-ride party with great food, beverages and fun!

For more information, volunteer opportunities, tickets and sponsorships, visit GoodLifeRide.org

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Make a meaningful impact in your community by becoming the owner of a Natural Awakenings magazine. Empower others with current, valuable insights and resources to enhance their physical, mental, emotional and spiritual well-being.

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Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at:

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• Detroit/Wayne County, MI

• Fairfield & Southern Litchfield Counties, CT

• Gainesville/Ocala/The Villages, FL

• Grand Traverse Region/Northern Michigan

• Greater Ann Arbor, MI

• Greater Lansing, MI

• Greater Oakland, Macomb, Livingston, Genesee, MI

• Gulf Coast, Alabama/Mississippi

• Hartford/Tolland, CT - Coming soon

• Houston, TX

• Hudson County, NJ

• Lancaster/Berks, PA

• Lehigh Valley, PA

• Long Island, NY

• Milwaukee, WI

• Monmouth/Ocean Counties, NJ

• Naples/Fort Myers, FL

• New Haven, CT

• New London/Windham, CT - Coming soon

• New York City, NY

• North Central New Jersey

• North New Jersey

• Northwest Florida

• Palm Beach, FL

• Philadelphia, PA

• Phoenix, AZ

• Pittsburgh, PA

• Rhode Island

• Richmond, VA

• Sarasota, Manatee, Charlotte and DeSoto Counties, FL

• South Central Pennsylvania

• South Jersey, NJ

• Southeast North Carolina

• Space & Treasure Coast, FL

• Tampa, FL

• Tucson, AZ

• Twin Cities, MN

• Westchester/Putnam/Dutchess, NY

• Western Michigan Call for a free evaluation of your community's potential at 239-206-2000. To apply or learn more, visit Corp.NaturalAwakenings.com.

• Jacksonville/St. Augustine, FL

For 40 years, The Health Hut has provided the Mobile Bay area with HIGH QUALITY PRODUCTS along with EXCEPTIONAL CUSTOMER SERVICE.

We know that it’s DIFFICULT FOR CUSTOMERS TO SELECT WHICH SUPPLEMENTS AND VITAMINS can better support their health and body needs.

We strive to TEACH AND EDUCATE our customers by helping them gain the knowledge and understanding for selecting the proper products.

LOCATIONS

Mobile: 680 Schillinger Rd. S.

Mobile, AL 36695 251-633-0485

Daphne: 6845 US Hwy 90, Daphne, AL 36526 251-621-1865

e Health Hut

Hale Ola Brain Mushroom Support

 Formulated to enhance mental clarity, focus, energy, and memory function.

 ProvIdes essential nutrients that support concentration, recall and memory

 Features a synergistic blend of mushrooms, including Lion’s Mane, Cordyceps, Reishi, and Chaga

 Organic, Non-GMO and Kosher.

 Great for professionals, students, and anyone looking to maintain sharpness in daily activities.