October 2025 Natural Awakenings Gulf Coast AL/MS

Unlocking the Brain’s Potential

Foods That Promote BRAIN Longevity

Brain Gain

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Michelle Smith, Publisher

Dear Friends,

Since this month’s issue is all about Brain Health, I thought it only fitting that my husband and I begin October with a little reset of our own—a week of rest, relaxation, reflection and relationship in beautiful Barbados. This eastern Caribbean Island, with its old-world charm, colorful culture, and breathtaking natural beauty, has been the perfect backdrop for slowing down, soaking up sunshine, and remembering the value of stepping away from the daily grind.

Of course, not everyone can fly to a tropical island to recharge (I certainly can’t most of the time), which is why I remind myself often that cultivating brain health is less about geography and more about intentional practice. This month’s Healing Ways column highlights the power of gently reprogramming our overstimulated nervous systems. When we calm stress and create space for rest, our bodies respond with deeper sleep, improved nutrient absorption, cellular repair and more balanced moods. That’s a prescription I’d love to write for myself every week.

Our feature story explores what really shapes brain health—things like stress, hormones, neurotransmitters, growth factors, and even the way we learn and age. These influences can reshape the very structure of our brains. The most exciting part? Our brains are capable of neurogenesis—the formation of brand-new neurons, even in adulthood. For decades, scientists believed new brain cells stopped

forming after childhood, but we now know the brain continues to renew and adapt throughout life.

So why does this matter? Neurogenesis is tied to learning and memory, mood regulation, and even brain repair. And the best part—we have a say in supporting it.

So, here’s what I do to positively influence my own neurogenesis—

1. Exercise (all forms—aerobic, muscular strength and HIIT).

2. Enrich my environment through mind-body practices (like prayer), mental stimulation, learning and exploration.

3. Stay socially connected (in person, whenever possible).

4. Prioritizing sleep (no problem for me!).

5. Avoid junk and nourish my body with fish, lean poultry, vegetables, nuts, berries, whole grains, legumes and high-quality olive oil.

These simple, intentional choices are my way of investing in longterm brain health. I’d love to hear what you’re doing to keep your brain sharp, calm and resilient. Share your thoughts with me at Facebook.com/NaturalAwakeningsMag—because when we learn from each other, we all grow.

With gratitude,

Michelle

Natural Beauty

Discover beauty rooted in nature. NATURAL BEAUTY partners offer products and services that nourish the body and honor the planet, prioritizing clean ingredients, holistic care and sustainable practices. From holistic skincare to therapeutic treatments, this page celebrates gentler, healthier, natural ways to look and feel your best.

Spotlight on Natural Beauty Radiant Skin and Wellness in Foley

Baldwin GYN & Aesthetics in Foley, Alabama, offers a wide variety of skin and spa treatments designed to help clients look younger and feel refreshed. From advanced technology to natural therapies, there is truly something for everyone.

For those seeking state-of-the-art options, Baldwin GYN & Aesthetics provides non-invasive treatments with no downtime. The popular EmFace facial rejuvenation, a needle-free, painless procedure tones facial muscles and smooths fine lines to create a lifted, youthful look. Other high-tech services include lasers and energy-based devices that target skin renewal, reduce sun damage and support long-term skin health.

For clients who prefer a more natural, restorative approach, the practice also offers a full menu of spa services. Custom facials with steam and jelly masks, or a European facial with head and neck massage, provide relaxation and rejuvenation in a cozy, welcoming environment. Baldwin GYN & Aesthetics also features gentle, chemical-free skincare lines, ensuring safe solutions for even sensitive skin.

By blending medical aesthetics with holistic wellness, the team creates individualized plans that support both beauty and confidence. Whether clients choose advanced devices or calming spa therapies, the goal is the same: refreshed, radiant skin and a renewed sense of well-being.

Location: 1506 N. McKenzie St., Ste. 104, Foley, AL. To schedule an appointment, call 251-424-1100 or visit BaldwinGYN. com, Instagram/baldwingyn and Facebook.com/baldwinobgyn. See ad, page 7.

ExoMind is a new device that offers a non-invasive — drugfree — treatment for mental fog, anxiety, depression, and binge eating. This treatment improves mental and emotional wellness in 30-minute sessions that stimulate the brain. ExoMind is powered by revolutionary ExoTMST technology.

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Dr. Mary Sabal has

Dr. Judy Corbett, MD, FACOG

Laboratory Tests for Holistic Health

The rise of functional medicine, integrative medicine and other forms of holistic health care has increased the demand for specialized laboratory testing. According to the National Institutes of Health, 37 percent of American adults use at least one complementary or integrative health approach.

To meet this demand, Labcorp has launched a new specialized testing panel to help providers identify underlying imbalances and support preventive care strategies. This panel includes an advanced cardiometabolic biomarker panel; a comprehensive nutrient panel; a longevity and vitality panel analyzing 71 biomarkers related to aging, inflammation and organ function; men’s and women’s comprehensive hormone panels focused on reproductive and endocrine health; and men’s and women’s whole-body wellness panels with more than 75 biomarkers related to various bodily systems.

The new service enables testing of more than 1,000 biomarkers, providing insights into a patient’s health, from heart function and hormonal balance to micronutrient levels and overall wellness. In addition, Labcorp Whole Health Solutions offers healthcare providers consultation services, digital test ordering, tools to interpret results, and analytics to identify high-risk patients and improve healthcare delivery.

Ear Acupressure for Sexual Dysfunction

Auricular acupressure uses vaccaria seeds on specific ear points taped in place and periodically rubbed in a circular motion to stimulate them. A study in the European Journal of Integrative Medicine investigated whether this type of acupressure could help improve sexual function in postmenopausal women.

When the ovaries stop producing hormones like estrogen, mood, sleep and sexual desire may suffer. Low libido, vaginal dryness or pain during sex affects nearly half of postmenopausal women.

In a controlled, randomized, triple-blind trial with 90 Iranian women, half received ear acupressure and the other half received a placebo treatment for 10 sessions over five weeks. Researchers applied the seeds to ear acupoints linked to sexual function.

Curcumin’s Potential To Revolutionize Cataract Care

Cataracts, a leading cause of blindness, occur when the eye’s clear lens becomes cloudy due to free radical damage. Curcumin, the main compound in turmeric, is a natural antioxidant that can neutralize free radicals and reduce their harm. A systematic review published in the European Journal of Integrative Medicine evaluated whether curcumin could prevent or treat cataracts.

The researchers analyzed 17 animal and/or lab-grown cell studies, demonstrating that curcumin prevented or slowed cataract formation by reducing damage to fats in cells and boosting antioxidant enzymes that protect the eye.

Despite these findings, the researchers noted that human clinical trials are needed to confirm these benefits before curcumin can be recommended as a treatment. Additionally, improving curcumin’s absorption, or bioavailability, is crucial to make it effective as medicine.

Participants completed questionnaires about their sexual function, desire and satisfaction before and after the treatments. The acupressure group reported significantly improved sexual functioning and less distress compared to those in the placebo group, with benefits lasting up to two months after treatment.

89Stocker/CanvaPro

The Changing Course of Whale Migration

Great whales such as the humpback capture 33 tons of carbon annually each, according to the World Wildlife Fund. Their nutrient-rich waste supports other ocean species, making their protection essential for biodiversity and the planet.

McGill University, in Quebec, Canada, conducted research on humpback whales, published in Scientific Reports, noting that rising ocean temperatures are disrupting their migration patterns. After analyzing eight years of satellite tracking data of 42 humpback whales in the southeastern Pacific, the researchers discovered that the whales depend on local environmental cues and long-term memories to decide when to migrate.

Each year, they travel thousands of miles from Central American waters to Antarctica, aligning with the annual sea ice melt that triggers the krill bloom. The researchers are uncertain if humpback whales will continue this timely journey in a rapidly changing climate. Professor Virginie Millien, the study’s lead author, states, “We don't know how long they’ll be able to keep up. … At some point, their memory-based strategy may no longer work.”

Innovative Office Lights Lure Remote Workers

Companies are enhancing office lighting to attract remote workers back. Circadian lighting aligns with our biological clocks, regulating melatonin and serotonin levels by mimicking the sun’s pattern—increasing intensity until midday, then dimming in the afternoon, with color temperature shifts from cooler to warmer to cooler.

Artificial windows and skylights, preprogrammed to replicate outdoor conditions, provide virtual sunlight and moonlight to offices obstructed by other buildings or the floor above. Some companies offer cordless rechargeable lamps to bring a home-like vibe to individual workspaces. Others allow employees to use a remote con-

Shade Investments for a Cooler Future

A shade map produced by the University of California, Los Angeles, and American Forests reveals a critical shade shortage in the United States. This map, covering more than 360 cities and towns, highlights where shade from buildings and vegetation is present. City planners can use the interactive tool to strategically place shade trees to mitigate rising temperatures. A 2020 study published in GeoHealth found that extreme heat contributes to 12,000 premature deaths annually in the U.S., a number that could rise to 50,000 under moderate warming scenarios.

The map illustrates how investments in shade may impact temperatures at noon, 3 p.m. and 6 p.m. in specific locations. Trees deliver 25 times more shade than buildings at noon, demonstrating their effectiveness in reducing extreme heat. The map’s creators also offer real-world examples of the benefits of shade coverage, such as on school routes in Austin, Texas, public transit stops in Detroit, Michigan, and public parks in Phoenix, Arizona.

trol to adjust lighting intensity, color and aspects of phototherapy, a treatment designed to boost mood and well-being. Lighting options also enable employees to optimize their appearance on video conferences by dimming overhead lights and darkening room edges.

dlrz4114 from Getty Images/ CanvaPro

lvcandy

Thermography Advantage

Empowering Women with Proactive Breast Health

Carolyn Olson, certified clinical thermographer and owner of Thermography Advantage, has been providing breast thermography for more than 20 years. “At Thermography Advantage our mission is to empower women to take charge of their health,” she says. “Thermography is an excellent way to identify changes long before they become advanced concerns. It’s about prevention, awareness and giving women confidence in their wellness journey.”

Breast health is central to overall wellness, and early detection remains one of the best ways to improve outcomes in breast

cancer. With offices in Mobile and Foley, Thermography Advantage highlights thermography as a safe, non-invasive choice for women seeking a proactive approach to breast monitoring. Unlike traditional methods, thermography allows women to track changes without radiation, compression or invasive procedures.

How Thermography Works

Also known as digital infrared thermal imaging, thermography uses specialized cameras to measure patterns of heat and blood flow near the skin’s surface. “Increased vascular activity and temperature may reveal inflammation or other changes years

before a lump or structural issue develops. This makes thermography an important early-warning tool,” says Olson. Thermography can also detect possible lymphatic congestion, and Thermography Advantage offers Assisted Lymphatic Therapy to help address this concern and support immune health.

All scans are interpreted by licensed medical doctors, and each client receives a detailed written report. This professional review provides clarity and confidence, helping women understand their results and plan next steps.

Why Women Choose Thermography

“One of thermography’s greatest benefits is its ability to track changes over time. By establishing a baseline and comparing follow-ups, women and providers can see even subtle shifts in breast tissue activity,” explains Olson. “This makes it easier to take preventive action, whether through lifestyle adjustments or medical care.”

Thermography is also radiation-free, comfortable, accessible without a doctor’s order, and supportive for women of all ages— including those as young as 23, women with dense breast tissue, and women with implants.

As Dr. Christiane Northrup notes, “With thermography as your regular screening tool, it’s likely you would have the opportunity to make adjustments to your diet, beliefs and lifestyle to transform your cells before they become cancerous. Talk about true prevention.”

During Breast Cancer Awareness Month, Thermography Advantage encourages women to explore their options for proactive breast health.

Locations: Mobile: 6925 Cottage Hill Rd., Ste. D and Foley: 314 East Laurel Ave., Unit 4. For more information or to schedule an appointment, call or text 251-623-2225. See ad, page 23.

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!

Rewiring Hope

Dr. J. Douglas Brown’s Breakthroughs in Brain Health

When J. Douglas Brown, DC, DACNB, IFMCP, founded the Mind Performance Center in Foley, he brought more than a clinic to Baldwin County—he introduced a groundbreaking way of approaching brain health. As the first facility in Alabama to offer deep transcranial magnetic stimulation (DTMS), Dr. Brown blends functional medicine, functional neurology, DTMS and pathway rehabilitation into a unique and highly effective model of care.

Since 2003, Brown has worked with patients experiencing major depression, anxiety, traumatic brain injuries, sensory processing challenges, and movement disorders. Yet his passion currently lies in helping those living with Alzheimer’s disease and other forms of dementia—conditions that devastate families and place enormous strain on caregivers.

“Dementia, a syndrome characterized by a decline in memory, cognitive abilities, and reasoning, affects millions worldwide,” he explains. “Until very recently, it was believed that the brain could not be changed in a controlled way for the better. But neuroscience now shows us otherwise—the brain has a remarkable ability for neuroplasticity. That discovery changes everything.”

At the Mind Performance Center, change isn’t just theoretical—it’s happening every day. Brown sees patients make measurable improvements in memory, cognition and daily function through his integrative protocols. Each patient begins with a thorough assessment, followed by a 10-week intensive therapy program that combines deep TMS, targeted nutraceuticals, brain pathway rehabilitation, and lifestyle strategies.

“The secret sauce is in the blending of these modalities together,” Brown notes. “With each patient, we’re looking at so many variables at once. Much of the magic happens in the office, but at the end of our intensive, we send patients home with tools—customized diets based on bloodwork, exercises, socialization practices, and lifestyle modifications—that reinforce and extend the progress they make here.”

The results speak for themselves. Families often report noticeable improvements in their loved ones’ ability to engage, recall and reconnect. For many patients, these gains restore not only function but also dignity and quality of life. “What drives me is seeing patients come alive again,” says Brown. “It’s incredibly rewarding to witness that spark return.”

Dr. Brown’s journey into this work began almost by chance. “About 15 years ago, a patient came to me with Alzheimer’s, and I was able to help her,” he recalls. “That experience lit a fire in me, and I became passionate about helping others struggling with this diagnosis.”

Today, that passion has evolved into a practice that is offering real hope in the fight against conditions once considered irreversible. By combining science, compassion and a highly personalized approach, Brown and his team are proving that the brain’s story doesn’t have to end with decline.

The Mind Performance Center is located at 112 West Section Ave. in Foley. For more information, call 251-732-5502 or visit MindPerformanceCenter.com. See ad, page 5

Frederick “Ted” Carrick

on The Transformative Power of Functional Neurology

by Sandra Yeyati

through the nervous system, regardless of diseases or disorders. My rehabilitation protocols focus on movement of the head, neck, trunk, extremities and eyes to activate different areas of the nervous system and restore function. These protocols are applied only after a comprehensive neurological examination and testing.

How does this treatment work?

Intentionally moving your right arm is a consequence of the interaction of your brain, spinal cord, peripheral nerves, muscles and joints. When you move your arm,

Dr. Frederick (Ted) Carrick is recognized as the founder of functional neurology, with nearly five decades of research and clinical practice. He established the Carrick Institute for Graduate Studies, offering more than 100 courses and a master’s degree in clinical neuroscience, with a global presence in 13 countries.

With about 100 peer-reviewed, published studies to his credit, Carrick is a senior research fellow at the Centre for Mental Health Research in association with the University of Cambridge, in the UK. He is a full professor of neurology at the University of Central Florida College of Medicine and an adjunct professor at the MGH Institute of Health Professions, in Boston.

His work has been featured in print and television, including PBS and ABC News Nightline documentaries. Carrick holds a doctor of chiropractic degree from Canadian Memorial Chiropractic College, a Ph.D. in education from Walden University and a master of science in health professions education from both the Harvard Macy Institute and MGH Institute of Health Professions. He remains dedicated to patient care, offering in-person and virtual consultations worldwide.

What is functional neurology?

It is an evidence-based, multi-disciplinary approach that enhances human function

Courtesy Frederick "Ted" Carrick

muscle and joint receptors provide feedback to the brain, while the brain sends motor commands in a feedforward mechanism. The brain also sends out what we call efferent copies of that motor command to other areas of the body, such as the core muscles or the back, to steady yourself so that the lever forces of the arm don’t hurt your back.

Functional neurologists work to increase muscle activity when there is weakness and to reduce muscle activation when it is excessive, as in seizures, epilepsy, dystonia and movement disorders. They also treat neurodegenerative syndromes, memory problems, concussions and neurological issues related to digestion.

What tactics do you employ to improve function?

The Carrick Institute is renowned for therapies that enhance the performance of professional athletes and Olympians, not just in injury recovery, but also in functional improvement. For elite runners, we boost race speed with tailored eye exercises developed over four decades, including fast and slow eye movements in different directions, focusing on individual nervous system needs. Using this technology, we can increase the speed of swimmers, improve the agility of skiers, increase the number of baskets a person can make and the list goes on.

Beyond athletes, our methods can help the average person walk better and safer by addressing falls, a leading cause of accidental death. We’ve developed movement strategies to enhance balance and stance using advanced tools to measure various factors. For instance, in Parkinson’s patients, we address postural misalignment by improving visual feedback. Our expertise in balance, gait and running parameters is well-established, with extensive published research.

What other treatments do you employ besides eye exercises?

Eye and head movements are central to what we do, but they are usually not done

in isolation of other things. For a balance exercise, we might use a pole like a tightrope walker’s. We adjust arm swing ratios, foot placement and hip rotation. Additionally, we employ electrical stimulation and physical therapy, which are beneficial for stroke survivors.

Are

positive results long-lasting?

Our goal is to make patients autonomous so they don’t have to come back to see us. We give patients lifestyle changes, exercises and regimens that they can do on their own. Those who adhere to these strategies generally do well long-term. However, many people stop exercising and start getting symptoms again, so they have to come back in.

Who should consult with a specialist in functional neurology?

Conditions that have symptoms typically bring a patient to the functional neurologist. If severe migraines disrupt your daily tasks, if you struggle with basic activities like using a knife and fork to cut your food, or if your head injury affects your vision or memory, consult a functional neurologist. However, many neurological conditions do not have recognizable symptoms but still need to be addressed. I think everyone should visit a functional neurologist annually to ensure optimal functioning. Many discover imbalances, such as uneven hand movement or poor memory.

We treat all ages. Many younger patients are suffering from accidents like motorcycle falls or sports injuries, while older patients face neurodegenerative issues. We also assist kids with learning and developmental challenges.

Sandra Yeyati is the national editor of Natural Awakenings.

To read a longer version of this conversation, visit TinyURL.com/CarrickWW or scan the QR code.

The Role of Insurance in Chronic Pain Management

Joint, limb, back, abdominal and bowel pain are the most common types of chronic pain. A study published in The Journal of Pain analyzed treatment data from more than 4.8 million chronic-pain patients with commercial or Medicaid insurance. The researchers found that while the types and frequencies of pain were similar across insurance groups, treatments differed significantly.

Commercially insured patients were more likely to receive restorative and complementary treatments than those with Medicaid. For example, physical therapy was provided to 9 percent of Medicaid-insured patients, compared to 31.1 percent of commercially insured patients. Chiropractic care was accessed by 19.2 percent of Medicaid-insured patients and 38.6 percent of commercially insured patients.

Commercially insured patients also received care more quickly, with wait times from diagnosis to treatment being 50 days shorter for restorative therapy. Medicaid patients were more likely to rely on prescription pain medications, with 81.6 percent having at least one prescription, versus 65.6 percent of commercially insured patients. Commercially insured patients accessed outpatient specialist care more frequently and used multiple non-medication treatments.

Activating Neuroplasticity

The Brain's Ultimate Rewind Button

by Hannah Tytus

The brain has an amazing ability to rewire itself by strengthening, rerouting or growing new connections in response to learning, experience or injury. This continuous reshaping is known as neuroplasticity. The changes can be positive, such as regaining movement or speech after a stroke or learning a new skill. Sometimes they are neutral, and other times they can be harmful when maladaptive patterns reinforce chronic pain or anxiety. Fortunately, the brain can grow and adapt at any age, and there are many ways to help it thrive. Nourishing foods, mindful movement, meditation, social connection, clean air and restful sleep are everyday choices that can nurture the brain in powerful ways.

Neuroplasticity Across the Lifespan

It has long been believed that children’s brains are more malleable as they grow, and that once they reach adulthood, the brain stops evolving. But new research suggests that this may not be the full story. While the brains of developing children are certainly very adaptable, the adult brain is far from fixed.

A variety of influences, including stress, hormones, neurotransmitters, growth factors, medications, environmental stimulation, learning and aging, can reshape how brain cells are built and function. These factors may trigger changes in the size or structure

of brain regions, shift the brain’s chemical makeup, alter the shape of individual neurons and even rewire networks of connections, sparking the growth of new neurons in a process called neurogenesis.

Scientists have long known that injuries, chronic stress and the natural process of aging can take a toll on the brain. Yet, new discoveries in neuroscience and integrative medicine point to the remarkable potential for repair and renewal at every phase of life.

Healthy Fats

“Nutrition is the foundation of everything in health. You can’t build anything in the body without good food,” says Dr. Kat Toups, a functional medicine psychiatrist, researcher and author of Dementia Demystified: The Definitive Guide to Resurrecting Your Brain, Reversing Cognitive Decline and Regaining Your Memory. Contrary to decades of marketing campaigns for low-fat and fat-free diets, Toups explains, healthy fats are essential for brain health. The spongy white and grey matter of the brain, where all the thinking and messaging happens, is made primarily of fat.

Found in fatty fish such as salmon, sardines and mackerel, as well as in walnuts and fish oil supplements, omega-3 fatty acids are some of the healthiest fats, increasing blood flow in the brain and nourishing its physical structures to help improve learning, memory and cognitive well-being.

Mindful Movement

“The most validated ways to support neuroplasticity are exercise and meditation— and both are free,” says Toups. Exercise is well-known to protect the brain and boost thinking skills. One way it may do this is by supporting the growth of new neurons and strengthening connections within the hippocampus, an area in the brain involved in the formation of fresh memories and the recall of past experiences. A 2017 study published in Experimental Gerontology found that regular exercise significantly increased hippocampus volume, while nonactive participants showed a shrinking hippocampus. RDNE Stock project from Pexels/CanvaPro

In addition to strength and cardio training, exercise that incorporates mindful and creative components may enrich the benefits. Engaging the body and mind at the same time can strengthen neural networks and support long-term cognitive function. Long walks, yoga classes or playful sessions with the kids or grandchildren are excellent ways to support the link between body and brain. Studies show that tai chi, a mindful movement practice, may be even more effective than regular exercise in protecting cognitive function because it increases brain activation in regions associated with motor function and focus, and is accessible to those with mobility limitations.

Daily Meditation

A regular mindfulness practice supports neuroplasticity, making it easier to regulate emotions and handle stress. A 2024 review found that regular meditation can physically reshape the brain, strengthening areas tied to focus, emotional control and self-awareness. One reason for this is meditation’s effect on a protein called brain-derived neurotrophic factor (BDNF). This molecule acts like fertilizer for brain cells, helping them grow, form new connections and remain healthy. Meditation increases BDNF, and higher levels of BDNF are linked not only to sharper learning and memory, but also to longer lasting brain health.

Additional research has demonstrated that even a short daily meditation session can increase gray matter density in regions tied to learning, memory and emotional regulation. Over time, these changes help reduce stress reactivity and support long-term resilience. Even if formal seated meditation is not feasible, simple mindful presence can help. “I try to tell people to find small moments to come into their body, come into the moment and be present,” Toups advises. “You can do that by washing the dishes. You don’t need to sit in lotus position and chant for an hour.”

Creative Activities

“Every time you learn something new or do a novel task, you are promoting neuroplasticity,” explains Toups. Learning new skills, from juggling to speaking a new language, produces measurable changes

in brain structure, particularly in brain matter volume. These changes can occur in both early-learning phases and long-term practice, underscoring the brain’s capacity for adaptation throughout life.

Making music and dancing can strengthen connections in the brain; even the act of listening to music has been shown to enhance neural plasticity and cognitive flexibility. Toups recommends rocking out to a favorite song in the kitchen and choreographing a few dance moves.

Restorative Sleep

Rapid eye movement (REM), a stage of sleep marked by increased brain activity and vivid dreaming, plays an important role in neuroplasticity. During REM, the brain actively prunes unhelpful neural connections and reinforces others, supporting brain development, the learning of new skills and memory improvement.

To support consistent REM sleep, aim for seven to nine hours of shuteye and try to maintain a consistent bedtime and wake time. A good night’s rest after learning a new skill or information can help that lesson integrate into the brain, supporting behavioral change.

Clean Air

Keeping the air in the home clean is important for overall brain health. Research suggests that mold toxicity may be a risk factor for developing Alzheimer’s disease, after researchers discovered traces of fungi inside the central nervous system of many Alzheimer’s patients—an infection that was absent in healthy individuals. Mold toxicity in the home can elicit an immune response and harm the brain. For example, a 2020 study found that black mold inhalation can cause inflammation in the hippocampus and reduce neurogenesis, the growth of new brain cells.

Practicing clean air habits can help assuage the risks of mold exposure at home. These include investing in an air purifier, ventilating regularly by opening windows, using exhaust fans and maintaining household ducts. Mold concerns can be investigated with a simple at-home testing kit, followed by professional testing and remediation, if needed.

FatCamera from Getty Images Signature/CanvaPro

Light Therapy

“Photobiomodulation is a powerful way to create neuroplasticity, both quickly and over the long term,” says Dr. Lew Lim, founder of the Vielight photobiomodulation (PBM) device, which has been studied in collaboration with universities and medical institutions, including the University of Toronto, Harvard Medical School and Mount Sinai Hospital.

Three Ways To Boost Neuroplasticity Naturally

by Hannah Tytus

Meditate for 10 minutes. Sit down with eyes closed. Notice the breath and observe thoughts without judgment as they travel through the mind. Allow feelings of discomfort, frustration or impatience to come and go, knowing that they are part of the process that leads to increased self-awareness, enhanced emotional regulation and improved focus.

Get involved in the community. Join a crafting meet-up, group hiking excursion, dance class or volunteering event. Activities that allow us to socialize, move our bodies and learn new things are excellent for the brain.

Learn something new. Play a game, learn a new art form or read something challenging. Engaging the mind and body, such as moving our fingers while crafting, can help the brain forge new connections.

PBM, also called light therapy, uses gentle red or near-infrared light to stimulate brain cells, boost the energy-producing parts of cells known as mitochondria, improve blood flow and calm inflammation. “When we activate the mitochondria with PBM, the mitochondria actually release growth factors, which support growth of new cells in the brain,” Lim explains.

According to Lim, PBM may help the brain protect and repair its neurons, encourage the growth of new connections and support the clearing of harmful waste proteins linked to cognitive decline. He asserts that certain light pulse frequencies, such as 40 hertz, may also help tune brainwave patterns that are important for memory and learning. While most research so far has been in small human studies or animal models, the results suggest that regular PBM could strengthen the brain’s natural ability to adapt and rewire itself. Some people use PBM as part of a daily routine to keep their minds sharp, while others use it to heal from more serious brain injuries.

Finding Community

Research shows that staying connected to others offers powerful protection for the brain. Older adults that feel lonely or spend long stretches without social contact face about a 50 percent higher risk of developing dementia, including Alzheimer’s disease, even when other health factors are taken into account. One long-term study found that memory and thinking skills declined 20 percent faster in those that reported feeling lonely.

Being socially active can help guard the brain against decline. For 25 years, the Northwestern University SuperAging Program has studied people in their 80s and beyond with nimble minds that work as well as people decades younger. Brain scans show that these study participants called SuperAgers do not exhibit the usual thinning of the brain’s outer layer normally seen with age, and one key area involved in attention and decision-making is thicker than even in middle-aged adults.

Under the microscope, SuperAger brain cells are larger, better connected and show fewer signs of Alzheimer’s damage or inflammation. These resilient individuals tend to be very social, valuing close relationships and staying engaged with others—habits that may work hand-in-hand with their unusually healthy brain structures to help protect thinking skills late in life.

Even a weekly coffee with a friend or joining a class can be powerful brain fuel. People with rich social lives, including those that regularly share time with friends, family and communities, tend to keep their minds sharper for longer.

An Evolving Brain

The brain is never truly fixed. It is a living, adapting system that can grow stronger, sharper and more resilient at any age, and we can guide those changes. Whether through movement, nutrition, light therapy, meditation or meaningful connection, every choice we make can help shape and rewire the mind for the better. The science is clear: it is never too late to nurture the brain’s potential. Embrace neuroplasticity as a lifelong journey and let each new day be an opportunity to learn, adapt and thrive.

Hannah Tytus is an integrative health coach, researcher and former writer at the National Institutes of Health. She also hosts “Root Shock”, a podcast exploring how cultural and systemic forces shape our understanding of health.

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Lights, Camera, Fairhope!

The Fairhope Film Festival returns November 13 to 16 with four unforgettable days of film, conversation and community in downtown Fairhope. More than 30 films—from award-winning features to powerful shorts—will be shown at the Fairhope Public Library, Coastal Alabama Community College, the University of South Alabama Baldwin Campus, and the Fairhope Film Festival Theater.

Festivities begin early on Wednesday, November 12, at Fairhope Brewing Company with a spirited unofficial kickoff featuring craft beer, a horror film screening, and movie trivia. The festival officially opens Thursday, November 13, with the Opening Night Film at 5:15 p.m., followed by a lively cocktail-style party at The Balcony.

Each morning, audiences can enjoy free Coffee Talks at Page & Palette’s Book Cellar, where filmmakers and industry professionals gather for casual conversations over lattes from Latte Da and complimentary pastries. These intimate sessions have become a favorite way to connect off-screen.

Saturday, November 15, brings the festival’s signature event—the Red Carpet Party & Awards Ceremony at the Eastern Shore Art Center. This night of celebration honors standout films and filmmakers with delicious food, live music and a vibrant community atmosphere.

Also returning this year is the expanded Fairhope Filmmakers’ 48Hour Scramble, November 7 to 9, presented by Skate Mountain Records. The fast-paced competition, open to both Student and Open categories, challenges teams to create a short film in just two days. Winning entries will premiere during the festival.

The full 2025 lineup will be announced October 23. For tickets, updates and sponsorship opportunities, visit FairhopeFilmFestival.org and follow on social media. See ad, page 4

Spiritual Anchoring I

n the New Testament’s Letter to the Hebrews, the writer speaks of “hope we have as an anchor of the soul” (6:19). It can be well-argued that the entire mission of the Bible, indeed the entire spiritual purpose of every person, is locating and articulating a “center,” something that grounds us. In other words, we are all searching for a place of stability—a truth or reality that holds us steady in a shifting world.

It is axiomatic— that is, a truth so obvious it requires no proof—that people who don’t have a center tend not to do well. We say that they are “adrift” or “lost” or “aimless” or “unstable” or (as the verse above intimates) “hopeless.” Anxiety and depression characterize such centerless-ness. Without an anchor, our inner lives easily become restless, fragile, and unsettled.

Also, when people don’t have a spiritual center, it makes it difficult for other people to find them and relate to them. So, anxiety and depression are joined by isolation. Here, the soul suffocates. Cut off from stability and connection, the soul begins to feel as though it cannot breathe.

If we need a spiritual center, the next question is: what is it? The passage above indicates that an anchor for the soul should be steadfast and unchanging, especially in the storms of life. It should also originate in something greater than the individual. Finally, it should give the soul a shape to take, a structure that keeps it from collapsing in on itself, a way of being in the world that aligns a soul with its purpose.

The Bible, therefore, offers the soul of Jesus as a sufficient center. His way (truth, love and courage) becomes ours through surrender not striving. His way always functions redemptively no matter the circumstances. To live redemptively is to live from that center—the place where our lives, anchored in Him, find stability, clarity and purpose.

Eric Hankins, Ph.D., is pastor at First Fairhope Church, 300 S. Section St., Fairhope, AL. For more information, call 251-928-8685 or visit FirstFairhope.org.

Rewiring the Stress Response

Therapies To Restore Balance and Calm

by Marlaina Donato

White-knuckling our way through life can be exhausting, but more than that, chronic strain can negatively impact brain function and even alter its physical structure. Continually recurring stressors can lead to impaired memory, emotional dysregulation, anxiety disorders and depression. When the nervous system gets stuck on overdrive, the body delays a variety of critical functions, including immune response and tissue repair, in order to deal with perceived emergencies.

Over time, the amygdala, an area within our brain that is responsible for processing fear and alerting us to danger, can become en-

larged and hyperreactive, hardwiring us to be in a constant fight-or-flight mode. Prolonged stress of this nature can lead to excessive accumulation of cortisol in the brain, setting the stage for conditions like inflammatory bowel disease.

Gently reprogramming an overstimulated nervous system can initiate and improve cellular repair, nutrient absorption, sounder sleep and more tranquil moods. Restoration of the body’s natural capacity for calm is possible through noninvasive, painless approaches such as sound healing, craniosacral therapy and certain forms of acupressure.

Sound-Enabled Relaxation

“When we are under stress all the time, the autonomic nervous system gets out of balance, and the body cannot heal itself as it is intended to do,” explains Gail Lynn, the author of Unlocking the Ancient Secrets to Healing and inventor of the Harmonic Egg, which uses light, color and sound to provide an immersive relaxation experience.

In 2007, she faced a cardiovascular health crisis at age 37, which she attributes to three successive challenging careers and a stressful personal life over the span of many years. Lynn explored a number of alternative solutions, and with full-body sound-and-light sessions experienced a profound shift in her health and well-being. She attests that resetting her

nervous system enabled her body to heal itself, making her life “100 percent better”.

Modern sound therapy has ancient roots in cultures worldwide. The use of tuning forks, therapeutic gongs, singing bowls, mantras, percussive hand instruments and binaural beats has been shown to synchronize brainwaves in a process called brainwave entrainment, resulting in a lowered stress response. Harvard Health notes that soothing tones can lower elevated blood pressure and promote healthier heart and respiratory rates, alleviating burden on the autonomic nervous system.

Restoring Internal Rhythms

Another way to switch off a state of perpetual survival mode is to restore balance to the vagus nerve, which connects the brain to the heart, lungs, kidneys, liver and most of the digestive tract. “Seventy percent of the traffic on the vagus nerve goes from the organs to the brain. Only 30 percent of the traffic goes from the brain to the organs, so it is much more a situation of the gut controlling the brain,” explains Tim Hutton, a craniosacral therapist and Upledger Institute instructor in Bellingham, Washington. Hutton underscores that the body can recuperate once it is able to shift out of fight-flight-or-freeze mode and into the ventral vagal state of rest-and-digest.

Developed by John E. Upledger in the 1970s, craniosacral therapy (CST) is a gentle bodywork modality that seeks to restore the natural functioning of the membranes and fluids surrounding the spinal cord and brain. “There is a subtle, rhythmic motion of the tissue that we call the craniosacral rhythm that is easily disrupted. Any tension or compromise in the body’s ability to function will adversely affect the craniosacral rhythm,” says Hutton. “As a therapist, I support the client’s healing process and let their body lead.” CST releases tension in the craniosacral system, shifting the body to the rest-and-digest mode and enhancing vagus nerve function.

A 2020 study published in Complementary Therapies in Medicine of patients with complex traumas, including post-traumatic stress disorder, reported improvements in quality of life after receiving a combination

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of CST and psychotherapy. A 2023 randomized clinical trial published in Behavioral Sciences involving 57 healthy firefighting cadets showed a reduction of the stress hormone cortisol in participants that received CST sessions for five consecutive weeks.

Auricular Acupuncture

Stress and anxiety contribute to insomnia, which can cause even more stress. With roots in Traditional Chinese Medicine, auricular therapy involves the stimulation of 120 acupoints in the ear that correspond to the nervous system and certain other parts of the body. The therapy is believed to positively influence neurotransmitter activity, which facilitates the communication between brain cells, while also enhancing neuroplasticity, the brain’s ability to reorganize and adapt by forming new neural pathways.

A 2023 systematic meta-analysis published in Frontiers in Sleep reported that auricular acupressure can be beneficial for insomnia. Ear seeds, a type of ear acupressure without needles, have also shown promise for anxiety and insomnia.

Persistence Is Key

By applying any one or a combination of these therapies, it is possible to experience more balance and calm. If a particular modality does not bring about the desired stress relief, persist with another. “There is always hope,” says Hutton. “Most often, miracles are incremental.”

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.

Bon Appétit!

A directory of local restaurants, eateries and markets

Chickpeas Mediterranean Grill

Where Southern Soul Meets Mediterranean Spice

Chef Ramona Murr didn’t grow up with silver spoons or gleaming kitchens. She grew up in a small town in Lebanon, where the kitchen was the heart of the home and food was the language of love. Some of her earliest memories are of her grandmother grinding chickpeas by hand, humming old folk songs as pots of lentils and tomatoes simmered on the stove.

When Murr moved to Mobile, she brought more than recipes—she brought a mission. She wanted to create a place where food could bridge cultures, where every dish could speak to someone’s soul. That dream became Chickpeas Mediterranean Grill.

But Murr didn’t stop at tradition. She fell in love with Southern cooking, and, like any inspired chef, she began to blend the two. The result is a menu that sings with fusion: sizzling shawarma alongside creamy grits and collard greens, falafel so good it’s becoming a local legend.

For Murr, food should be vibrant—not only in colors and flavors, but in feelings. “I don’t cook to impress,” she says. “I cook to connect. If someone walks in tired, lonely or homesick, I want my food to hug them.”

That philosophy shines through in the hospitality of her staff. Whether guests

come in for a quick lunch, a family dinner, or their very first taste of Mediterranean cuisine, they are greeted with open arms, warm spices, and a plate full of flavor.

Chickpeas Mediterranean Grill has quickly become a local favorite known for its fresh ingredients, heartfelt welcome, and unforgettable fusion dishes. “Whatever you’re craving, we promise flavor that satisfies every soul,” adds Murr.

Location: 850 Blackburn Dr., Mobile. Open 6 a.m. to 6 p.m. Tuesday, Thursday and Saturday; Sunday 7 a.m. to 4 p.m.; closed Mondays. For more information, call 251-2642461 or visit Orders.cake.net/11500204.

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BB'S HEALTH FOODS

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

CHICKPEAS MEDITERRANEAN GRILL

Amazingly delicious home cooking options and more for the entire family! 850 Blackburn Dr., Mobile, AL 251-264-2461

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

GRAZE CRAZE CHARCUTERIE

Artful Displays, Beautiful Boards & Boxes, Stress-Free & Delivered to your door! 2104 Airport Blvd., Mobile, AL 251-408-9551 • GrazeCraze.com

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 FARM

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

TIKI FOOD LAB & SUIS GENERIS RESTAURANT

Exotic food experiences including fermentation processes, healthy living classes, farm tours and private parties Pearlington, MS • 3219 Burgundy St., NOLA 504-338-2986 • TikiFoodLab.com

VIRGINIA’S HEALTH FOODS

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

WILD MAGNOLIA KOMBUCHA

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

Feeding Our Brain Power

What To Eat for Mental Acuity

by Maya Whitman

The U.S. Centers for Disease Control and Prevention reports that about one in 10 adults aged 45 and older experience worsening memory loss or cognitive decline, a precursor to dementia. A 2022 study in JAMA Neurology indicates that 22 percent of adults over age 65 experience mild cognitive impairment. Our dietary choices significantly impact brain longevity, and what we avoid is equally important.

The late pioneering researcher Dr. Martha Clare Morris developed the MIND Diet, which merges the Mediterranean and DASH (dietary approaches to stop hypertension) diets to enhance cognitive function with plenty of delicious versatility. A 2015 study published in Alzheimer’s & Dementia found that strict adherence to the MIND

Diet can reduce Alzheimer’s risk by 53 percent, while moderate adherence can lower it by 35 percent.

The MIND Diet is a stress-free, lifelong plan with bountiful menu options, including fish, lean poultry, vegetables, nuts, berries, whole grains, legumes and high-quality olive oil. It accommodates gluten-free and plant-based preferences. With satiating breakfast options like Greek yogurt or scrambled eggs, spicy chili for lunch and fun dinner burrito bowls, this diet is flexible and beginner-friendly, allowing for moderate consumption of pasta, potatoes and bread, with a focus on whole-grain, complex carbohydrates over refined ones. It also recommends oven roasting instead of high-heat frying.

A Lifelong Investment

“You can never be too young to embrace brain-healthy dietary strategies in support of longevity. Early adoption of brain-healthy eating habits may also enhance cognitive reserve, strengthening the brain’s resilience to neuropathological damage over time,” says neuroscientist Kristen Willeumier, founder and CEO of the Willeumier Center for Advanced Research in Neurotrauma & Brain Rehabilitation, in California.

Embracing variety is important. “I like to have people think of brain-healthy food groups, not superfoods,” states Annie Fenn, M.D., founder of the Brain Health Kitchen and author of The Brain Health Kitchen: Preventing Alzheimer’s Through Food. Fenn notes that women are more likely to develop Alzheimer’s than men “for reasons that have nothing to do with living longer. Alzheimer’s can start in the brain up to 30 years before the first symptoms. It’s never too early or too late. Data shows that switching to a brain-healthy diet can have benefits even in one’s 70s.”

The Link Neuroscience Institute, in California, recommends eating more colorful berries, fatty fish such as sardines, dark leafy greens, nuts and seeds, and a moderate amount of high-quality dark chocolate to protect the brain from oxidative stress, which can lead to conditions like Alzheimer’s and Parkinson’s diseases, as well as mood disorders, including long-term de-

pression. They also advise against consuming processed and fried foods, sugar, alcohol and sodium.

Cutting Out the Culprits

According to Willeumier, even a modest reduction in the intake of processed foods, including packaged products, sweetened cereals, deli meats and sugary beverages, can have a positive impact on brain health. She recommends the complete elimination of alcoholic beverages. “Neuroimaging studies, including the Whitehall II Study, which followed 550 participants over a 30year period tracking alcohol intake and cognitive performance, suggest that there is no protective effect of alcohol on the brain, even from light drinking. Eliminate alcohol for the preservation of your long-term brain health.”

Certain foods accelerate brain aging, and Fenn recommends limiting or eliminating fast and fried foods, sugar, artificially sweetened drinks, ultra-processed products and foods that are excessively high in saturated fat like butter and some cheeses. Certain cooking techniques are also problematic. “Frying, searing and grilling directly over high heat creates inflammatory particles called advanced glycation end products, or AGEs,” explains Fenn. “Think low-and-slow when you cook—low heat, slow cooking, braising, poaching, steaming and indirect grilling.”

Willeumier notes that these healthy eating habits can have an immediate effect on brain function by influencing neurotransmitter production, stabilizing blood sugar levels, reducing inflammation and improving cerebral blood flow, all of which can also help us to live longer, maintain our focus and thinking skills, and feel happier.

Maya Whitman is a frequent writer for Natural Awakenings.

Thermography Advantage

A Picture Is Worth

SARDINIAN LENTIL SOUP WITH HERBS

Fresh herbs are the stars of this fragrant soup. When shopping for celery, look for a bunch that has plenty of tender leaves, which add flavor and aroma to the dish.

YIELD: 2 QUARTS

3 Tbsp extra virgin olive oil

5 celery stalks, finely chopped (about 2 cups), leaves reserved

1 large fennel bulb, cored and finely diced (about 1½ cups), fronds finely chopped and reserved

1 medium yellow onion, finely diced (about 1 cup)

1 tsp dried oregano

1 tsp kosher salt

½ tsp freshly ground black pepper

½ tsp red pepper flakes, plus more for serving

2 large garlic cloves, thinly sliced ½ cup dry white wine or water

8 cups vegetable, chicken or beef stock

¾ cup green lentils

¾ cup fregola sarda whole-wheat orzo, or other small, whole-grain pasta

1 large bunch Italian parsley, stems finely chopped, leaves coarsely chopped (about 1 cup each)

⅓ cup fresh tarragon, finely chopped

2 Tbsp chives, finely chopped

Pecorino cheese to taste, optional

Lemon wedges

Warm the oil in a medium pot over medium-low heat. Add the celery stalks, fennel bulb, onion, oregano, salt, black pepper and red pepper flakes. Cook, stirring often, for 8 to 12 minutes until the vegetables are soft.

Stir in the garlic and cook until fragrant for about 1 minute. Add the wine and cook for 2 to 4 minutes until the liquid is almost completely reduced.

Add the broth and bring soup to a boil. Reduce the heat to a gentle simmer and stir in the lentils, fregola sarda and parsley stems. Cook uncovered at a low simmer until the lentils are tender and the pasta is al dente (soft but with a chewy bite), about 20 to 30

minutes. Stir often to make sure nothing sticks to the bottom of the pot.

Just before serving, stir in the parsley and celery leaves, fennel fronds, tarragon and chives. Grate or shave Pecorino atop and serve hot with lemon wedges on the side.

Store leftover soup in a tightly covered container in the refrigerator for up to three days or in the freezer for up to three months. The soup will thicken as it rests; add water or broth when reheating and an additional handful of fresh herbs before serving.

Recipe courtesy of Annie Fenn.

GREEN JUICE: MORNING HYDRATION BRAIN BOOST

YIELD: 1 SERVING

4 to 5 stalks of celery

½ to 1 whole cucumber, peeled

½ cup Italian parsley

½ cup baby spinach

2 to 3 stalks of red kale or Pacific kale

½ to 1 whole green apple, peeled and cored

Mix all ingredients together in a juicer or blender and enjoy.

Recipe courtesy of Dr. Kristen Willeumier.

Courtesy Annie Fenn

SALMON AND ROASTED ASPARAGUS

YIELD: 2 SERVINGS

2 wild-caught salmon fillets

1 lb fresh asparagus, washed

2 Roma tomatoes

1 avocado, sliced

1 head butter lettuce, divided in half

½ lemon, sliced in two

1 to 2 cloves of fresh garlic, finely chopped

Preheat the oven to 400° F.

1 Tbsp fresh or dried thyme leaves

Sprinkle of oregano

Himalayan salt, to taste

Black pepper, to taste

Extra virgin olive oil, drizzled

Place salmon in a baking dish and squeeze an even amount of lemon juice on each fillet. Season filets evenly with chopped garlic and thyme leaves. Add Himalayan salt and black pepper to taste. Drizzle with olive oil.

Bake salmon in the oven for 25 minutes.

Place asparagus on a baking sheet and drizzle about a tablespoon of olive oil on top. Add Himalayan sea salt and black pepper to taste. Roast the asparagus in the oven for 15 minutes.

Serve salmon on a bed of butter lettuce with chopped Roma tomatoes, avocado and roasted asparagus on the side.

Recipe courtesy of Dr. Kristen Willeumier.

Strong at Any Age

Embracing Resistance Training During Menopause

by Jordan Peschek, RN-BSN

Menopause marks a significant transition in a woman’s life, bringing with it numerous physiological changes that can affect health, mobility and quality of life. Among these changes, declines in muscle mass, bone density and balance present particular challenges. Research suggests that resistance training is a safe and effective strategy to counteract these effects.

For women navigating perimenopause and menopause, it is not just a savvy fitness choice, but a crucial intervention to improve strength, balance, lean muscle mass and bone health, thereby reducing the risk of falls and injuries while supporting healthy aging.

Physiological Challenges of Menopause

Perimenopause can last for two to 10 years leading up to menopause, which is officially marked by 12 months without a menstrual period. Menopause typically occurs between the ages of 45 and 55 and involves a natural decline in estrogen production. This hormonal shift accelerates loss of muscle mass (sarcopenia) and bone

density (osteopenia or osteoporosis), both of which are critical factors for maintaining physical function and preventing injury.

“Once in menopause, we lose muscle and bone mass at a faster rate, so strength training helps counteract that loss,” explains Dr. Brenda Heinecke, physical therapist and pelvic floor specialist based in Milwaukee, Wisconsin. Muscle weakness and decreased balance increase the risk of falls, a leading cause of injury in older adults, while reductions in lean body mass slow metabolism and contribute to weight gain.

Benefits of Resistance Training

Resistance training, also known as strength training, involves exercises that cause muscles to contract against an external force such as weights, resistance bands or body weight. Unlike aerobic exercise, which primarily benefits cardiovascular health, resistance training specifically targets muscle and bone strength.

A 2023 systematic review of 12 randomized controlled trials involving more than 800 women, published in the Journal of Clinical Medicine, reported that resistance training improved musculoskeletal health in menopausal women, highlighting its positive effects on muscle mass, bone density and functional outcomes like balance and mobility.

The authors noted that resistance training could effectively combat the muscle and bone loss accelerated by menopause, contributing to better overall health and reduced risk of fractures. They also found strength training to be positively associated with hormonal and metabolic improvements in menopausal women, including stabilized blood pressure and a reduction of hot flashes compared to inactive women in the studies.

Hip Strength and Fall Prevention

The hips play a vital role in balance and mobility, but hip strength diminishes significantly during menopause, affecting gait stability and increasing the likelihood of falls. A 2023 article in the Iranian Journal of Public Health reported on a Korean study of postmenopausal women that performed a variety of resistance exercises to target the large muscle groups of the lower body, including a band lateral walk, one-leg deadlift, side-lying hip abduction and squat deceleration, over the span of four weeks. The group that performed these resistance exercises significantly improved their gluteal muscle strength.

Lean Body Mass and Metabolic Health

Menopause-related declines in estrogen also contribute to reductions in lean body mass and increases in fat mass, which can negatively impact metabolism, insulin sensitivity and cardiovascular health. “Strength training not only helps increase muscle and bone mass, but it helps with other common issues of menopause such as cardiovascular disease; insulin resistance; and impairments to mood, cognitive function and sexual health,” Heinecke remarks. Resistance training helps to preserve and increase lean muscle

mass, which in turn supports a healthy metabolic rate and reduced risk of type 2 diabetes.

A 2023 BMC Women’s Health study of premenopausal women highlights that maintaining lean body mass through resistance exercise helps mitigate common menopausal symptoms such as weight gain and fat redistribution.

Balance and Functional Independence

Balance naturally deteriorates with age due to changes in the nervous system and muscle function. The 2023 review in Journal of Clinical Medicine reinforces that resistance training not only strengthens muscles, but also improves neuromuscular coordination, which is critical for maintaining balance and preventing falls. Exercises such as squats, lunges and step-ups challenge both strength and balance systems, making them ideal components of a menopausal fitness program.

Starting a Resistance Training Program

Given its benefits, resistance training should be a cornerstone of menopausal health routines. However, many women may feel uncertain about how to begin or fear injury. “My personal recommendation would be to join a fitness class or hire a personal trainer for a few sessions,” shares Victoria Morse, a certified fitness instructor in Kona, Hawaii. “For most people, lasting change can be hard to achieve alone—they need accountability. Once we accept this truth, our chance of success increases dramatically.”

For those that are ready to add strength training to their routine, begin with light resistance and focus on proper technique, gradually increasing weight or resistance as strength improves. Aim for two to three sessions per week, targeting major muscle groups with these exercises:

• Squats, lunges and step-ups for lower body and hip strength

• Push-ups or chest presses for upper body

• Rows and shoulder presses for back and shoulders

• Core stabilization exercises such as planks or medicine ball rotations

Menopause introduces complex challenges, but resistance training offers a scientifically supported solution to some of the most significant concerns: loss of hip strength, balance and lean body mass. For women facing menopause, lifting weights or using resistance bands is more than just a fitness trend; it is an essential strategy to maintain mobility, independence and vitality for years to come.

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

Your Path to Optimal Health

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MASTERS OF YOGA & BODYWORK

A Healthy Gut-Brain Axis Is the Core of Well-being and Longevity

by Manja H. Podratz

The old saying, “You are what you eat,” takes on deeper meaning when exploring the importance of gut microbiome for physical and mental health. The gut-brain axis refers to the complex, bidirectional communication between the gastrointestinal (GI) tract and the central nervous system (CNS). However, the gut-brain-axis goes beyond signaling gut sensations like hunger or fullness. The communication with the gut microbiome also involves the neuroendocrine and neuroimmune systems, the hypothalamicpituitary-adrenal (HPA) axis, autonomic nervous system, and the vagus nerve.

Gut bacteria and hormones regulate appetite and metabolism, while neurotransmitters produced in the gut—such as serotonin and dopamine—affect mood, cognition and sleep. Microbiotas create metabolites that influence memory and behavior, while mental stress and an overactive HPA axis can disrupt gut function and spark inflammation.

When the gut microbiome is disturbed, it may contribute to conditions such as irritable

bowel syndrome, anxiety, depression, autism spectrum disorder, Parkinson’s and Alzheimer’s disease. Supporting gut health through whole foods, regular exercise, mindfulness, trauma healing, adequate sleep and probiotics strengthens overall well-being.

Manja H. Podratz, DNM, Ph.D., is the founder of MANYA Whole Health and Yoga at 109 Upham St. in Mobile. For more information, call 251-234-4771 or visit DrManjaPodratz.com. See ad below.

Toddler-Friendly Mindfulness Activities

Simple and Interactive Games To Nurture a Developing Mind

by Christina Connors

Temper tantrums, bedtime battles and outsized feelings may occasionally overwhelm a toddler. Although such outbursts are a normal part of growing up, they represent a child’s attempt to work through and communicate their emotions. Whether these episodes happen at home or in the shopping mall, it can certainly feel uncomfortable for the child, the parents and nearby witnesses.

Mindfulness practices designed for toddlers can help little ones navigate unsettling feelings and situational challenges while supporting their developing brains. Rambunctious youngsters may not be able to sit still

and meditate yet, but they will likely engage in games and activities that strategically teach emotional regulation skills.

The Science Behind Little Minds

A 2024 randomized study published in Cerebral Cortex reveals just how powerful mindfulness can be for developing brains. After analyzing brain imaging from 68 participating children, the researchers discovered that the kids that engaged in mindfulness activities exhibited measurable positive impacts in completing executive-function tasks and were better behaved than the control group.

“This research matters because during the toddler years, the brain is rapidly forming connections, especially in areas related to emotional regulation, attention and empathy,” says Dr. Yasmine Saad, a psychologist and founder of Madison Park Psychological Services, in New York City. “Mindfulness strengthens these neural pathways. When toddlers pause to notice their breath or sensations, they’re practicing self-awareness and impulse control, skills that form the foundation for emotional intelligence later in life.”

Mindfulness for Toddlers

Forget about sitting cross-legged in silence. Mindfulness for toddlers is about creating moments of awareness through their natural language of play. Moments of presence can be sprinkled into a child’s day by prompt-

ing them to notice their breath during a fun game, guiding them to recognize emotions through storytelling and building body awareness with movement.

“When it comes to teaching mindfulness and presence with young children, it is about connection, not perfection,” says Lee Sowles, founder and CEO of Kind Mind, a company that provides social-emotional learning curriculums for early childhood and elementary-aged children (ages 0 to 12 years). “We encourage a model-to-teach approach, so practicing yourself—in moments of chaos, triggers and calm—is the best way to teach and guide your children to develop healthy regulation strategies.” Sowles shares these simple techniques:

Sensory-Based Approaches

• Listening Games: Have toddlers close their eyes and identify different sounds around them, both inside and outside the room. Surprise them by asking if they can hear sounds inside their own bodies.

• Texture Exploration: To develop mindful touching, ask kids to close their eyes and then place various items in their hands, prompting them to identify what those trinkets and textures are. Another fun game is to have kids rub their hands together really fast, then stop. Ask them to describe what they feel, offering suggestions such as heat, tingling or coolness.

Visual Tools

• Calm Down Jars: Fill a clear jar about three-quarters full with warm water; stir in two tablespoons of clear glue and one to two teaspoons of eco-friendly glitter. Top off with warm water, leaving a little space at the top, and close with a water-tight lid. Toddlers can shake the jar and watch the glitter settle. This is a wonderful way to visually illustrate the process of calming down.

• Breathing Buddies: To help young children feel their breath moving, place a stuffed animal on their belly while they are in a reclined position. Invite them to take deep breaths and ask them to describe what is happening to their beloved toy as they breathe in and out.

Movement-Based Activities

• Slow-Motion Walking: Practice walking as slowly and deliberately as possible, and have the toddlers notice every movement. Do they feel the floor under their bare feet? Can they hear their knees?

• Body Awareness: Guide children to tighten and relax different parts of their bodies, head to toe. For example, ask them to scrunch their faces tightly for three seconds, then relax, feeling the muscles melting.

The Ripple Effect on Families

When toddlers learn these early mindfulness skills, the benefits extend to the entire family. Parents report feeling more confident when handling challenging behaviors, and siblings often naturally imitate the techniques.

Mindfulness can be woven into daily activities or mundane chores. “Turn waiting in line into a what-do-you-see-and-hear game,” Saad suggests. “Make toothbrushing a chance to notice tastes and sensations. Even a one-minute pause before meals to take a breath and say something you’re grateful for can help a child’s brain and body learn to reset. Small, consistent moments are what create lasting habits.”

Getting Started

Begin with 30- to 60-second activities and gradually increase the duration as toddlers develop their attention span. All of the mindfulness activities should feel playful—like games, rather than formal meditation. Remember to model the behavior. Toddlers learn best through imitation. Be consistent. Regular practice, even if it involves brief moments, is more effective than longer, infrequent sessions. Follow the child’s lead. If a toddler is not responding to one technique, try another. Every child is unique and will connect with their preferred activities. Test them out and have fun with them.

Christina Connors is a writer, keynote singer and head of music and social-emotional learning integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com.

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 combined experience in successfully treating a variety of conditions, including chronic back and neck pain, headaches and tinnitus. See ad, page 27

THE HEALING POINT ACUPUNCTURE & WELLNESS, LLC

Kelly Kiviko, LAc 17218 Doc Lizana Rd., Gulfport MS KivikoAcupuncture.com

Discover vibrant, radiant skin with holistic microneedling and cosmetic facial acupuncture. Experience the power of facial cupping, gua sha and acupuncture to improve. Schedule your free consultation today. See ad, page 6.

Arts & Festivals

FAIRHOPE FILM FESTIVAL

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

The Fairhope Film Festival brings films to big screens in the picturesque small town of Fair hope. The Monthly Film Series, January through May, offers two screenings a month in the Ben Gall Theater locat ed inside the Festival office. The 13th annual Fair hope Film Festival, Nov. 13-16, 2025, brings film enthusiasts, industry professionals and film makers to Fairhope for four days of films and events. Registration and ticket information is available on the website. See ad, page 4.

Beauty

BALDWIN GYN & AESTHETICS

1506 N. McKenzie, Ste. 104, Foley, AL 251-424-1100. BaldwinGYN.com

For over thirty years Dr. Judy Corbett and staff at Baldwin GYN & Aesthetics have served the Gulf Coast community to bring innovative, state of the art technology and services to enhance wellness and beauty. Check us out online or visit our wellness studio. We look forward to personalizing your wellness journey.

See ad, page 7.

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 f ree 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 6

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. See ad, page 29

—Ian McEwan

Brain Therapy

MIND PERFORMANCE CENTER

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 5.

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 23.

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.

Christian Counseling

PURPOSE WITHOUT LIMITS

Rev. Dr. Dallas Teague Snider, Christian Counselor and Healer 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.

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 5

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 5

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 31.

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 31

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 7

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 27

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 people who want to make healthier choices. Committed to serving a wide range of healthy food options, including plant-based, gluten-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

Comprehensive health food store and organic café serving the public for 40+ years. Exten sive supplement selection: organic groceries, produce and meats; bath and body products; bulk bins; pet supplies; baby products; CBD and more. See ad, page 4

Functional Medicine

GOOD LIFE HEALTH COACHING

HILLSTAR HEALTH

Tara Miller, 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 7

MANYA WHOLE HEALTH AND YOGA

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

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.

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. See ad, page 29

Healing Retreats

PURPOSE WITHOUT LIMITS

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

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.

—Francis Bacon

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 27

APRILLE WILLIAMS

Health and Wellness Brand

Affiliate/Consultant

AWAffiliates, Mississippi linktr.ee/awaffiliates_106109

Aprille Williams is a brand consultant for multiple wellness brands. Shop natural, organic foods, vitamins and supplements anytime, anywhere. Enjoy a wide variety of trusted brands—protein drinks, bars, meal replacements, electrolytes, super greens, even skin care—available 24/7 to support energy, balance and healthy living. To purchase: Linktr.ee/awaffiliates_106109

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.

HYDRO ZEN AT

PEAK ALKALINITY

217-B Fairhope Ave., Fairhope, AL 251-270-7200

PeakAlkalinity.com

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.

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 7

Iridology

IRIDOLOGY ACADEMY

Betty S. O’Brian, ND, CII, MS 228-257-1946

DrBettySueOBrian@gmail.com IridologyAcademy.org

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 31

Betty O’Brian, current IIPA Instructor of the Year and Past President of the International Iridology Practitioners Association, offers online training, books, in-person analysis, charts, eye scopes and mentoring for IIPA Certification to Iridologists around the globe. Location doesn’t matter. Zoom and Facetime available. See ad, page 20

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 23

VINTAGE ROOTS

LYMPHATIC THERAPY

Amber Crouse, BC-CLTP-HHP VintageRootsLT@gmail.com 251-949-2893 VintageRootsLymphaticTherapy.com

ELECTRO-ASSISTED LYMPHATIC THERAPY is a non-invasive treatment designed to stimulate the proper flow and drainage of lymphatic fluid, enhancing immune function at a cellular level. By promoting optimal circulation and drainage of lymphatic fluid through frequencies that align with the body’s natural rhythms, it helps to decongest and detoxify, restoring balance. See ad, page 15.

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 6

Learn from the mistakes of others. You can’t live long enough to make them all yourself.

—Eleanor Roosevelt

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.

Naturopath

PATHWAY HEALTH

Betty Sue O’Brian, MS, ND, CIII Biloxi, MS

228-257-1946 (cell) www.bettysueobrian.com www.iridologyacademy.org

Dr. O’Brian teaches around the world - iridology, naturopathy and herbalism. Join any of our online classes via Zoom as available or attend in-person iridology classes in Biloxi. Virtual appointments available for iridology and naturopathy. See website or contact Pathway Health for more information. See ad, page 20.

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.

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 7

Physical Therapy

BISHOP PHYSICAL THERAPY & COMPLEX SPINE 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, high intensity light therapy, shockwave, PEMF and joint alignment. See ad, page 27

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 19

—Albert Einstein

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 4

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 cook-ing 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 23

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 4

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 31

HILLSTAR HEALTH

Tara Miller, 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 7

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 19

Three-Month Planner

Classifieds

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

Classes/Training

IRIDOLOGY/SCLEROLOGY: SUMMER

SPECIAL PRICE. Looking for a new modality? Learn Iris analysis. It reveals genetic and health weaknesses and strengths. Email or text for 1/2 price classes online or in person. DrBettySueOBrian@gmail.com. 228-257-1946.

For Rent/Lease

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 U.S. Hwy. 98, Ste. 1, Daphne. HillstarHealthAL.com.

OFFICE SPACE for Holistic Health and Wellness Professionals available at MANYA Whole Health & Yoga. If you are looking for the right space to offer your services and integrative collaboration with others, join our holistic wellness center in Mobile Midtown. Call 251.234-4771 or email Contact@ drmanjapodratz.com to schedule a showing.

For Sale

Instruments for Sale – Great Deals! Bundy B-flat Clarinet (needs new case) $225, Super Tempo Silver Trumpet with case $350, Yellow Daisy Rock Electric Guitar (needs strings) $300, Hughes & Kettner 3DFX amplifier $80, Gibson Epiphone 6 string acoustic guitar $275. All OBO. Text: 251-510-5822 to snag your new favorite instrument!

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.

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. 251635-6250 or TryMyCoach@gmail.com.

13th Annual

Save The Date

ChickPeas Mediterranean Grill VEGAN BUFFET

First Saturday every month October 4 . 6pm-9pm November 1 . 6pm -9pm

Join us daily for Ms. Ramona’s fine Mediterranean home cooking, and once a month for the Vegan Buffet. A variety of fresh vegetables, perfectly seasoned and lovingly prepared. 850 Blackburn Drive Mobile, AL 251-264-2461 • Follow on Facebook

Save The Date

Tiki Food Lab & Learning Center

Executive Chef Ernest Foundas fosters a daring “food lab” where the unusual is celebrated and the phrase “we can’t do that” simply doesn’t exist.

Food Experiences & Classes

11/1 - Flavor Science & Probiotic Foods 11/22 - Miso Making Made Easy

11/29 - Fishing Rodeo & Pig Roast

12/6 - Fermentation Orchestra

Location: 5167 Florida Blvd., Pearlington, MS. Register now at TikiFoodLab.com & @sgtikifarm on Instagram

Fairhope Film Festival

November 13–16

Four days of world-class cinema on the Eastern Shore! Locations includeFairhope Public Library, Coastal Community College, University of South AL Baldwin County. Enjoy award-winning films, filmmaker panels, and festive parties in the heart of Fairhope. The 2025 lineup announcement in October. Follow @FairhopeFilmFestival. Be the first to know! Subscribe to our newsletter. Visit FairhopeFilmFestival.org for details.

Into a Business Turn Your Passion

Own Your Own

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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: Corp.NaturalAwakenings.com

Own a business that makes a difference.

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• 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.

• Lancaster/Berks, PA