Natural Awakenings Indy September 2020 by Natural Awakenings Indianapolis

Indyâ&#x20AC;&#x2122;s Only Natural and Holistic Lifestyle Magazine for Over 10 Years

HEALTHY LIVING

HEALTHY PLANET

FR E E

Emotional Well-Being

Self-Care for Tough Times

Natural

Antivirals Staying Strong and Helathy Raising Resilient Kids

Helping Them Bounce Back

September 2020 | Indianapolis Metro Edition | NaturalAwakeningsIndy.com September 2020

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 12 DR. TED REESE of Indianapolis Dentistry

14 EMOTIONAL

WELL-BEING IN THE PANDEMIC AGE

Self-Care Strategies for Tough Times

17 REKINDLE YOUR

CONNECTION TO JOY Through the Sacral Chakra

18 EMOTIONAL

WELLBEING AND OUR FOOD

20 CARS GO VEGAN

Leather Interiors are on the Way Out

23 HAPPINESS HELPERS Five Ways to Be More Positive

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings please contact us at 317-984-0040 or email Publisher@NaturalAwakeningsIndy.com. Deadline for ads: the 15th of the month. EDITORIAL SUBMISSIONS For articles, news items and ideas, go to NaturalAwakeningsIndy.com. Deadline for editorial: the 10th of the month. CALENDAR SUBMISSIONS Go to NaturalAwakeningsIndy.com to submit listings directly online. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-449-8309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

24 RAISING RESILIENT KIDS How to Help Them Bounce Back

26 NATURAL ANTIVIRALS Help in Staying Strong and Healthy

28 FINDING THE RIGHT TUNE FOR PETS

Music Calms the Animal Soul

DEPARTMENTS 5 news briefs 8 health briefs 10 global briefs 12 indy business spotlight 18 plant based wellness 20 green living

26 23 inspiration 24 healthy kids 26 healing ways 26 natural pet 30 Calendar

of events 31 resource guide

September 2020

letter from publisher

HEALTHY LIVING HEALTHY PLANET

ear Readers, I fell in love with Natural Awakenings about two decades ago for the simple, yet life-changing reason that it provided alternative answers to questions I hadn’t even known to ask. On some level I intuitively knew there was new, undiscovered health territory out there just waiting for me; the information I found in this magazine imparted a sense of freedom that comes with having options. That I ever believed there were no other options for my healthcare was clearly an illusion. One I refused to make my reality, and that stubbornness has served me well. I take after my mother in that she was unwilling to take “no” for an answer. When the nagging, gut feeling that a “yes” is out there— just out of reach— but hasn’t arrived yet. The chaos of 2020 calls for this framework; to see it as illusion, that the gold to be discovered hasn’t appeared yet. To not give it such power over our lives. May we see through the illusion and tap into our infinite wisdom and potential. We all have it; but the fear and illusion keep it just out of reach. I am starting a Facebook group for Natural Awakenings Indy readers and fans. Please join us there for more of this conversation and topics related to the magazine. Just search for “Natural Awakenings Indy Group.” Happy September!

INDY METRO EDITION Publisher Donna Kirk Publisher@NaturalAwakeningsIndy.com Design & Production Kim Cerne Paul Scott Contributing Writers Laura Baker Wendell Fowler Website Nicholas Bruckman

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Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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news briefs

Reboot Your Soul With Energy Healing

L Morter HealthCenter Offers Free Wellness Classes

hroughout the year, Morter HealthCenter, in Carmel, offers a series of classes on how to take a different approach to your overall health and well-being. These free classes review varying aspects of health, including how and what you eat, drink, breathe, think, exercise, and rest. Fall Cleanse, the next class, will be held from 7 to 8 p.m. on Thursday, September 17th. Join Dr. Scott Cooper and Dr. Vicki Knapke in an engaging conversation focusing on detoxification. During this free class, learn how a healthy diet supported by whole food supplements can remove toxins, renew your energy, and transform your life. Participation in a gentle 21-day detoxification program monitored by our doctors is optional. The Fall Cleanse class is free; the supplement package for the Fall Cleanse detoxification program is $262.50 plus tax. In addition, Morter HealthCenter hosts a weekly Evening with the Doctor class at 7 pm on Tuesdays. This foundational class introduces the clinic and the techniques used there. During this free class, learn about the Bio-Energetic Synchronization Technique (B.E.S.T.), a neuro-emotional clearing technique that addresses the source of interference with your health rather than treating the symptoms; review the Six Essentials of Health; and discuss support techniques and steps you can take at home to live your optimal life. Location: 10439 Commerce Dr, Ste. 140, Carmel. For more information or to R.S.V.P. for these and other free classes at Morter HealthCenter, please call 317-872-9300 or visit MorterHealthCenter.com. See ad on page 26.

aura Baker of Sacred Soul Energy Healing is accepting new clients. She is an intuitive energy healer and certified Reiki Master. Healing sessions are $77.00 and can take place in-person in Monrovia or from a distance. In fact, Laura conducts distance healing sessions with people all over the world. Now, more than ever, people are turning to energy medicine to restore balance to their emotional, physical, and spiritual well-being. Our energy field can become sluggish or disrupted by many factors, including stress, illness, surgery, food, toxins, and trauma. Energy therapy works to balance the energetic fields in and around the body. Benefits to restoring the energetic body include healing dis-ease, restoring balance into one’s life, and an improved overall sense of wellness. Cost: Healing sessions are $77.00. To book an in-person or distance session, contact Laura at 317-435-4222 or email: SacredSoul444@yahoo.com. For more information, visit SacredSoul444.com. See ad on page 13.

Tom Wood Subaru Sponsors ‘Help Them Hear N See’ Golf Classic

n August 4th, Tom Wood Subaru sponsored the Fisher’s Optimist Club’s annual ‘Help Them Hear N See’ Golf Classic at the Brookshire Golf Club in Carmel. The fundraiser is a wonderful cause that helps to raise money to purchase hearing aids and eyeglasses for children in need. The Classic’s birdies, pars and bogeys also help to send children to the Indiana State Police “Respect For Law” camps at Indiana universities and colleges. Two of Tom Wood Subaru’s very own, Josh Boyd and Hunter Radke (pictured) joined in on the festivities. For more information or to donate to the Fishers Optimist Club, visit FishersOptimistClub.org. Tom Wood Subaru is located at 3300 E. 96th St, Indianapolis. Or call 317-804-1365. See ad on page 2. September 2020

Welcoming Indianapolis Dentistry’s New Holistic Dentist

Transforming

racism A Special Shift Network Facebook Live Series

Transforming Racism features almost two dozen leaders– mostly Black, Indigenous and People of Color (BIPOC)–who have important perspectives to share on this subject. It’s free and all on Facebook Live. Join us for this special, powerful Facebook live series!

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r. Jordanne Gambill, DDS, joined Indianapolis Dentistry in August. She is a current member of the International Academy of Oral Medicine and Toxicology and is ‘SMART’ certified in the safe removal of amalgam fillings. Regarding her love of dentistry, Dr. Gambill says, “For me, dentistry was a perfect blend of art and science, which are two elements I’ve been drawn to since I was young. Having the opportunity to combine these two in order to help others is a dream come true. I am passionate about restoring confidence and providing my patients with the best overall dental experience. I love the diversity of general dentistry. It allows me to put a smile on someone’s face that is not only beautiful, but more importantly, healthy.” Location: 7218 US 31 S, Indianapolis. For more information or to schedule an appointment, visit CalmingFears.com, email ReeseOffice@gmail.com or call the office at 317-882-0228. See ad on page 7.

Humane Society For Hamilton County Needs Community Support

ike so many other businesses and charities in our community, the Humane Society for Hamilton County has been hit incredibly hard by the pandemic. While pet adoptions have been excellent, annual fundraising initiatives that keep our doors open, 365 days a year, to over 3,000 animals, have been casualties of COVID. Humane Society for Hamilton County serves as one of the only open-admission, truly no-kill shelters in the country. As both the animal control facility and Humane Society for Hamilton County, they rescue the most difficult to save—and place—animals imaginable. From victims of abuse and those with hit-by-car injuries, to pets displaced by the economy or a lack of owner commitment, we are equally committed to them all. HSHC has always believed in sharing our blessings beyond Hamilton County’s borders rescuing over 300 animals each year at-risk for euthanasia in other Indiana shelters. Executive Director Rebecca Stevens of HSHC says, “But with this deficit, the lives of these animals, that we are requested daily to help, lie in the balance. I have faith that those of you who can, will consider sharing your blessings with us at this incredibly difficult time. We’re counting on you… because they’re counting on us.” Please donate to the COVID Emergency Fund Today at HamiltonHumane.com/ covid-relief. Location: 1721 Pleasant St, Noblesville. For more information on adopting, fostering, donating, and other ways to help, visit HamiltonHumane.com, call 317-773-4974 or email Hshc@HamiltonHumane.com.

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Dynamic Cupping and Massage at Stillpoint Family Chiropractic

or the month of September, Massage Therapist Jen Dowty of Stillpoint Family Chiropractic is introducing massage clients to dynamic cupping during a 60 or 90 minute full body massage. Bodies have been under great stress this summer and deserve to be massaged; dynamic cupping gently eases stubborn muscles into submission. Cupping is a centuries-old modality that has gained popularity in modern bodywork practices. Many people believe it to be used exclusively for athletes, but anyone that has fascia—and that is everyone—can benefit from cupping. Dynamic cupping is only one of many diverse therapeutic cupping techniques. The lighter suction and sliding motion of dynamic cupping provides a pleasant introduction to the modality. (This type of cupping doesn’t result in the notorious “cupping circles” seen on Michael Phelps during the 2016 Olympics.) It makes a great massage even more personalized, as each massage/cupping session is individualized based on the needs of the client. Cupping encourages circulation, alleviates adhesions aka “knots,” and can lift and rehydrate fascia which can facilitate wonderful results during a massage session. Location: Stillpoint Family Chiropractic, 9780 Lantern Rd, Fishers. For more information or to schedule, call 317-8630365. See ad on page 17.

Cereset Highly Effective for Treatment of PTSD

TSD is a mental health condition that is triggered by a terrifying event either experienced or witnessed. Symptoms may include flashbacks, nightmares, and severe anxiety, as well as uncontrollable thoughts about the event. Whether trauma is physical or emotional, the debilitating effects of PTSD are serious if not addressed. It is a response to stress in which a person becomes stuck in that stressed state. In a recent clinical trial, Cereset was 85% effective in alleviating the effects of PTSD and releasing the stuck, stressed state. Cereset uses HIRREM® (High-Resolution, Relational, Resonance-based, Electroencephalic Mirroring™) technology in treatment of PTSD. It is a research technology used for not only PTSD but other specific indications including insomnia, concussions, hot flashes, and pain. The technology helps the brain to relax so it can reset itself for balanced performance. HIRREM® research has been primarily driven by the Wake Forest Medical Center where Dr. Charles Tegeler, neurologist, has conducted clinical trials for HIRREM® with over 600+ participants. If you or someone you know is suffering from PTSD, Cereset can help. Call today. Location: 160 W. Carmel Dr., Ste. 186, Carmel. By appointment only. For more information, call 317-922-7588, email Brenda@Carmel.Cereset.com, or visit Cereset.com. See ad on page 23.

Discover Award Winning Comprehensive Dentistry with a Holistic Approach Your dental health is critical to your overall wellness. We offer you and your family the highest quality services in a relaxing, comfortable and caring atmosphere. Choose from our wide range of state-of-the-art holistic and metal-free dental services, including: n Fluoride Free Gentle Cleanings n Dental Implants and Dentures n Safe Removal of Mercury Fillings n IV Sedation Therapy to sleep through appointments n Laser Gum Treatments n Cosmetic and Reconstructive n Ceramic Braces and Invisalign n Ceramic Metal Free Implants Dentistry n IV Therapies for Detoxification n IAOMT Member

Ted M. Reese,

DDS, MAGD, NMD (Naturopath Medical Doctor)

Call For An Appointment Today: 317-882-0228 Visit us at CalmingFears.com

“We understand your concerns!” Dr. Ted Reese

September 2020

Oak Wood Extract Can Lessen Post-Surgical Effects

Try Foot Reflexology After Heart Surgery

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A brief, hands-on reflexology treatment after a major heart operation can have a significant impact, scientists at Iran’s Tabriz University of Medical Sciences report. Immediately following coronary bypass surgery, 60 of 120 male patients received a 15-minute foot reflexology treatment from nurses. The researchers found that foot reflexology decreased patient agitation and reduced the average amount of time spent on a ventilator.

Consider Mindfulness for Multiple Sclerosis

Hysterectomy surgery is sometimes necessary and may result in postoperative fatigue, headache, nausea, depression or pain. In a study reported in the journal Nutrients, researchers from Slovakia’s Comenius University gave 66 women recovering from a hysterectomy either a placebo or 300 milligrams of oak wood extract. Eight weeks later, those given the oak wood extract had lower oxidative stress, better energy and mood, and a greater ability to perform physical tasks and participate in social activities compared to the placebo group, which mostly saw declines in those areas. chamillew/AdobeStock.com

health briefs

Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.

Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)—“forever chemicals” often found in non-stick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park. 8

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Reduce PFAS Exposure to Help Delay Menopause

In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions.

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Consider Therapy to Reduce Inflammation

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Boost Fun Nutrition with Microgreens Halfway in size between sprouts and full-grown plants, microgreens are bursting with nutrients, but have been mostly relegated to garnishes at upscale restaurants. Researchers at Colorado State University, exploring their acceptability, fed 99 people six separate types of microgreens: arugula, broccoli, bull’s blood beet, red cabbage, red garnet amaranth and tendril pea. The red-colored varieties—beet, cabbage and amaranth—received top marks for appearance, but broccoli, red cabbage and tendril pea scored the highest overall grades. The subjects found the greens were fun (“funfetti”), colorful and attractive. Microgreens, which can be grown quickly indoors year-round with minimal water, offer a possible solution to sustainably feeding the planet, the researchers pointed out. September 2020

Drawdown Direction

global briefs

Planetary Planning

Keeping Half the Earth Natural

A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines. The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form. Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.” 10

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Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas. Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy. Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste. Mobility: Supporting bike infrastructure, walkable cities and mass transit. Gender equity: Educating girls and family planning. Nature-based solutions: Planting trees, protecting tropical forests and forest protection. Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline. For upcoming events, visit Drawdown.org.

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Nurses Stand Up Against Climate Change

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Starchy Solution

A Plant-Based Alternative to Plastic

Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plant-based packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.

Plastic Rain

Researchers estimate more than 1,000 tons of microplastics, equal to more than 123 million plastic water bottles, are deposited from the air into national parks and wilderness areas each year. Utah State University assistant professor Janice Brahney and her team used high-resolution atmospheric deposition data to identify microplastics and other particulates collected over 14 months in 11 national parks and wilderness areas. In a report in Science, they identified the plastic and polymers composition to track its sources and movement, and found that most of the plastics deposited in both wet and dry samples were microfibers sourced from both clothing and industrial materials. Approximately 30 percent of the particles were brightly colored microbeads likely derived from industrial paints and coatings. Brahney says, â&#x20AC;&#x153;We confirmed through 32 different particle scans that roughly 4 percent of the atmospheric particles analyzed from these remote locations were synthetic polymers.â&#x20AC;? The same high resilience and longevity that makes plastics useful lead to progressive fragmentation instead of degradation in the environment. Clear and white particles were not included because they did not meet the criteria for visual counting, so estimates of plastic deposition were conservative.

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Airborne Particulates Blanket Wilderness

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indy business spotlight

DR. TED REESE of Indianapolis Dentistry by Donna Kirk, NA Indy Publisher

his month Natural Awakenings Indy highlights the work of Dr. Ted Reese, DDS, MAGD, NMD of Indianapolis Dentistry. As a leader in holistic dentistry here in Indianapolis, he provides readers some valuable insight into his health philosophy, holistic dentistry practice, and perspective on a natural approach to healthcare. DK: How did you become so passionate about your holistic approach to dentistry? Dr. Reese: My interest in holistic health care and dentistry in particular evolved after experiencing personal and family issues with overcoming health threats and concerns during the last 15 years. DK: How has your practice evolved to this point in 2020: mission, approach, unique offerings/services? Why is your dental practice different from others? Dr. Reese: My practice has always been progressive and comprehensive in nature. Upon learning and becoming aware of healthier modalities, services, materials and techniques, I quickly saw the benefits of such an approach to healthcare and dental care in particular. At this time, we utilize many techniques unfamiliar to most dental practices ranging from: n Laser therapy for pain relief n Laser utilization for infant tongue and lip tie corrections to alleviate nursing latch difficulties 12

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Ozone therapy for tooth sensitivity, decay surface disinfection, periodontal therapy arrestment, and extraction socket disinfection n CBCT, Cone Beam radiography to provide 3 dimensional analysis of teeth, bone and jaw anomalies and diseases

n TMJ services to address the often overlooked link to head, facial and jaw pain utilizing physical therapy modalities often unknown to dental care n Platelet rich plasma and fibrin therapies for ‘natural’ healing boosts and immune protection DK: What needs to happen to bring more people to awareness of the importance of a natural approach to their health? Dr. Reese: Many people are forced into investigating alternative health care after making the realization that traditional allopathic medicine has failed to provide the help needed or in fact may have made their conditions worse or even more sick from side effects known or unknown from prescribed medications. I think our bodies have an innate knowledge and desire to heal themselves or at least improve from the conditions being suffered (For example, we don’t make a conscious decision or effort to begin the clotting process when we cut our skin, our bodies bring this process about inherently.) A holistic or alternative approach to healthcare looks beyond the traditional ‘take these pills, then schedule this surgery’ mentality to uncover all

options, traditional or holistic, to bring about healing and ultimate health. DK: What is the biggest surprise you’ve experienced so far about your work? Dr. Reese: My biggest surprise, or ‘Aha’ moment has been seeing the results in my own health through utilizing supplemental health measures vs. traditional prescription meds.

HEALING ARTS Practitioners

DK: What gets you most excited about the holistic work that you do? Dr. Reese: I get most excited about seeing people improve in their health, experiencing decreased pain, and enjoying their lives more because they are healthier and more pain free through efforts that are much less invasive, less costly, and lasting. DK: Is there anything frustrating about your work? What would you most like to see change? Dr. Reese: I think the most frustrating aspect of providing holistic or alternative care is breaking through the ‘fixed’ mindsets that patients and practitioners alike have held onto that only allopathic and traditional medicine can bring about health and healing.

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HEALING ARTS

Practitioners

DK: What do you most want Natural Awakenings Indy’s readers to really understand about you and your practice? Dr. Reese: I’d most like the Natural Awakenings readers to understand that I have evolved or progressed in my practice offerings and understandings to provide care that is not only safe and appropriate, but preferred in light of the understanding provided by incorporating alternative therapies that have yet to reach mainstream healthcare. Dr. Ted Reese, DDS, MAGD, NMD. Indianapolis Dentistry, 7218 US 31 S, Indianapolis. 317-953-5392 or visit CalmingFears.com. For general information on Holistic Dentistry, visit HolisticDental.org; the International Academy Of Biological Dentistry and Medicine at IABDM.org; the International Academy of Oral Medicine and Toxicology IAOMT.org. See ad on Page 7 September 2020

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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times by Sandra Yeyati

s the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way. 14

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The Cocoon of Self-Compassion

Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our selfworth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the lifechanging perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day.

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A pioneer and expert in this topic, Kristin Neff believes that self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.”

Finding Confidence Through Unpleasant Feelings

Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the

most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your momentto-moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed

out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says.

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Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”

Making Courage a Habit In her book The Courage Habit, life coach Kate Swoboda presents a fourpart method for people to face their fears, release the past and live their most courageous life. Access the body. Practice any bodycentric activity like mindful meditation, exercise or dancing every single day to release stress and anxiety, become centered and more present, and clear the mind. Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true. Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.” Create community. Reach out to likeminded individuals that are supportive of the changes you are trying to make. September 2020

Rewiring the Brain for Positivity

Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce physical changes in the brain that are now measurable with things like MRIs,” 16

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To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”

he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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Building Up Our Happiness Quotient These exercises are recommended by psychologist Rick Hanson: Slow down, breathe and see the big picture. This simple practice brings us into the present moment, reduces the stress activation in the body, disengages us from verbal chatter and negative reactivity, and buys us time to see more clearly. Take three breaths, making the exhalation longer than the inhalation. Five-Minute Challenge Take in the good. It could be a flower blooming, birds singing or a nice exchange with another person. Slow down, take a few breaths and let it sink in for a minute or two. Focus on something to cultivate. Perhaps it’s patience or gratitude. Look for opportunities to have an experience of this quality and internalize it for another minute. Marinate in pleasant feelings. Cultivate a sense of calm, contentment or warmheartedness for a couple of minutes.

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Rekindle your Connection to Joy

through the Sacral Chakra By Laura Baker

ithin our body resides multiple energy fields called chakras. Although each chakra has its own unique purpose, together they play an important role in the body’s energetic system. When chakras are open and clear, the mind, body, and spirit will feel harmonious and in balance. When the chakras are disrupted by daily stress, toxins, or illness, we may feel fatigue, anxious, depressed, and/or general dis-ease. The second chakra is called the sacral or Svadhisthana chakra. It is associated with the color orange, and is located two inches below the belly button. The sacral chakra is our center of self-expression and joy. It units and bonds us through love, fuels our growth of consciousness. It also connects us with sexual expression, ideas, and our sense of creativity. When this chakra is in balance, we feel bliss, open to inti-

macy, energized, and have a positive outlook on life. When the sacral chakra is blocked, we may find ourselves holding on to emotions such as fear, depression, anger, distrust towards others, disconnectedness, body shame, lack of creativity, and guilt. We may feel needy, hyper-sensitive, lack confidence, and have a tendency to worry. We may find ourselves indulging in addictive behaviors, such as food, drink, drugs, and sex.

Easy Exercises to Balance and Restore the Sacral Chakra Meditate with Orange Carnelian Crystal: Lie down on your back and place the carnelian crystal on your sacral chakra. During meditation, visualize orange energy flowing to this chakra. Eat Orange Foods: Adding more of the color orange to your life helps balance

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the sacral chakra, and this includes the foods you eat. Incorporating foods such as oranges, sweet potatoes, carrots, pumpkins, butternut squash, and nuts and seeds can assist you with bringing balance to this chakra. Journal: Let your feelings and concerns out! Journaling can help us to connect to the parts of us that are out of balance. It gives voice to the emotions we have buried deep inside and provides a safe outlet for them. Laura Baker is an intuitive energy healer and reiki master in the Indianapolis area. Connect with her at SacredSoul444.com. September 2020

plant based wellness

Emotional Wellbeing and Our Food by Wendell Fowler

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able to do for us. The fuel we choose influences our EQ (emotional intelligence) more than we realize. Truth is, our body requires specific, high vibrational vitamin nutrition from food and quality supplementation to be whole. When diesel fuel goes in a gas tank, the car will run for a few miles or so, the gasoline that’s still in the fuel line gets used up, then the engine shuts down. Our sacred, energetic body is no different related to today’s dietary departure from nature. Is the current western diet of energetically dead, processed food causing widespread vitamin deficiency resulting in diminished health and happiness? In a word, yes. Sure, ephemeral pleasure comes from a delicious piece of cake, but in the long run, regular consumption causes obesity-induced unhappiness, stress, depression, a compromised immune system and disease. I get it. Earth’s burgeoning over-pop-

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ulation requires mass produced machine cuisine, and a lot of it. However, is there a tradeoff between the wholesome nutrientdense nutrition of our ancestors and industrialized mass-produced quantities of food-like substances? The ethical question is, should man industrially graft the hand of nature, or return to the locavorism of our ancestors? In a CNN op-ed, Akash Goel, an assistant professor of medicine at Weill Cornell / New York Presbyterian Hospital and sustainable food advocate, wrote that the American diet is killing us. Both JAMA and Lancet harmonize. Over a century ago, man moved away from the local agrarian community to agribusiness. The American diet did a 180 from largely highly energetic foods in their original state, to highly processed, low vibration foods. The diet-related disease tragedy we face today, partially due to a compromised immune system, is but one unintended consequence. Washing-

ton University of St. Louis says boosting the immune system could be a ‘treatment strategy’ for COVID-19. Immunologists at Cedars-Saini Hospital say we actually don’t want the immune system to be stronger, we want it to be balanced. For nutrition, shouldn’t we consume sun-filled food: every seed-bearing plant, herb and tree, which has in itself the fruit of the seed that it produced? After all, without nature’s kaleidoscope of nutrients from plants and clean protein, we’d be much less than whole; unable to reach our birthright of optimum wellbeing. Sciencedirect.com explains, “Vegetables, fruits, fish and seafood, meat products, unprocessed whole grains and cereals, and dairy products are the main foods recognized as positive for wellbeing, whereas foods high in fat, salt and sugar, meat products, junk food (vegetarian and vegan too) and fried food were perceived as harmful.” The USDA defines processed food as one that has undergone any changes to its natural state—that is, any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state. The food may include the addition of other ingredients such as preservatives, flavors, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats. Nutritiondata.self.com says nearly every food preparation process reduces nutrients in food. In particular, processes that expose foods to high levels of heat, light, and/or oxygen cause the greatest nutrient loss. Nutrients can also be “washed out” of foods by fluids that are introduced during a cooking process. For example, boiling a potato can cause much of the potato’s B and C vitamins to migrate to the boiling water. Similar losses also occur when we broil, roast, or fry in oil, and then drain off the drippings. Not all processed food is bad. Processing is subjective regarding washing, cutting, freezing, or light cooking. Prewashed salad, precut fruits and veggies, canned beans and fruit (without BPA,)

and whole grain or seed bread are perfect complements to a healthy diet. Eating and shopping locally helps improve health while supporting our community. Rally around family farmers and artisans who process local meats, craft cheeses, grow seasonal produce and herbs, make jams, spin honey, and lovingly prepare breads and desserts. A healthy body is a happy, comfortable body. Well-being cannot be attained

when we’re less than whole. It’s in our self-loving choices and what we put on the end of our forks. Chef Wendell is an inspirational speaker, syndicated writer, and author who shares his science-supported message of the mindbody benefits of a plant-based diet and lifestyle, and that disease is not necessarily your fault. Visit ChefWendell.com for more information.

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September 2020

Cars Go Vegan

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green living

Leather Interiors are on the Way Out

by Yvette C. Hammett

onsumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture. As they begin to make better choices in what they consume, wear and drive, vegan car interiors are becoming more popular. The environmental impact of producing leather, foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers. The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker. Mercedes Benz and BMW are offering customers plant-based alternatives and Tesla has been dropping leather from its upholstery choices for a while now, with the Model 3 and Model Y already sporting vegan-only interiors. The Volvo Polestar 2 also comes standard with vegan upholstery, along with recycled wood. And the 2020 Range Rover Evoque, Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors. Research and development is ongoing in this realm to create faux leather that not only looks good, but is actually more durable and easier to maintain 20

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than leather. Vegan “leather” is being produced from cork, glazed cotton and even bark cloth, so it’s not just a matter of replacing animal-based products with unsustainable plastic. With funding from Honda and Ford, Bharat Bhushan, Ph.D., director of the Nanoprobe Laboratory for Bio- & Nanotechnology and Biomimetics in the John Glenn College of Public Affairs of Ohio State University, Columbus, developed a faux leather that has the potential to be used on both seats and dashboards. “I work in technology to repel water and oil from a variety of surfaces,” Bhushan says. “Leather gets very sticky when it is hot, so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.” The side benefit, he further notes, is that it’s an alternative to animal hide. Audi Head of Design Marc Lichte, whose twin daughters are both vegan, says vegan leather is a huge selling point for customers and that both the Audi e-tron GT and Q4 will be animal-free. Faux leather will replace the traditional leather, and all cushions, window trim, armrests, headliners and center consoles will be manufactured with recycled materials.

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People for the Ethical Treatment of Animals (PETA) made a major push in the past few years to increase production of vegan-based car interiors. In 2016, PETA conducted an investigation into JBS, the world’s largest leather supplier, which sells to car companies from GM to VW and more. “What it found was that the supplier severely mistreats the cattle being raised for the leather with hot irons on the face, electrocution, beatings and cutting their throats while they are still conscious,” says Jennifer Behr, corporate responsibility officer for PETA. “When consumers are shopping, they should take that into consideration. Those interiors came from a cow that lived a miserable life and died a painful one.” Beyond that, cattle represent a climate risk. The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well known by the average consumer. “The livestock industry is the source of a broad spectrum of environmental impacts,” the study states. “The first and most important is climate change.” It’s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry. Enlightened consumers are using that information to determine what they purchase, from food to cars. BMW spokesperson Oleg Satanovsky says vegan options are not new for his company; they’ve been around for decades, but options have been updated. BMW uses a material called SensaTec, a new brand name for its non-animalsourced upholstery “to reflect the more upscale design and feel of the materials,” he contends. “We look to nature for clues” to develop alternatives, Bhushan says. His research was based on the lotus leaf and its resiliency—it’s both water and oil repellant. “A single species like that can be used for many things,” with little or no environmental impact. Yvette C. Hammett is an environmental writer based in Valrico, FL. Connect with her at YvetteHammettHull49@gmail.com.

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inspiration

HAPPINESS HELPERS Five Ways to Be More Positive by Brad Aronson

tudies show that when we see the positive more often, we’re happier and kinder to ourselves and to those around us. Luckily, we’re not locked into one way of viewing the world. We can choose to see things in a more positive fashion. Here are some steps we can take to teach ourselves to look for the positive more often. Eventually, the brain can get into the habit of doing this without any prodding.

Be mindful of who and what we expose ourselves to. The people we

Compliment at least one person every day. Maybe we can begin the

three seconds to look around the room and remember everything that’s red. Then take only a few seconds to write a list of everything you remember that’s red. Finish this step before continuing.

day by sending a short email or text telling someone why we appreciate them. Besides reshaping how we see the world, we might make someone’s day.

Keep a gratitude journal. Every

night, write down three things to be grateful for. Researchers have found that people that regularly keep track of what they’re grateful for are happier. We can also have a nightly family discussion about what happened that day that we’re thankful for.

Perform a daily act of kindness.

When we perform a kind act every day, we start noticing other opportunities to be kind, creating a cycle of positivity in our minds. Think small—a thank-you note or letting someone cut in front of us in traffic.

spend time with and what we watch, listen to and read all send messages to our brain that influence how we see the world.

Train the brain for positivity. Here is a simple 10-minute exercise that can train the mind to think differently:

• Get a pen and paper. Take only

• Now write down everything that is blue. Chances are that like

most people, we won’t remember the blue things nearly as well because we weren’t looking for them. We see what we look for, and that’s as much an asset as a shortcoming. Training the brain to be more positive takes time, but it’s a priceless opportunity to change our perspective and become happier.

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healthy kids

Raising Resilient Kids How to Help Them Bounce Back by Ronica O’Hara

n these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and better able to handle cataclysmic events like 9/11. Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred. Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:

Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child. This can be particularly important for children raised in less-than-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disadvantages in education and household income they are born into and hostile, crime-infested neighborhoods where they live,” says Damon Nailer, a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading. For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.” 24

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Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!” She would reply, “Go ahead! I’ll rebuild it tougher and stronger!” It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.

Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D., a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children. Adults need to bounce back from setbacks, whether it’s a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.

Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says Katie Lear, a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the problem happened

Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitudeinducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet, author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids. “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.” Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Resilience is Just a Deep Breath Away

Mindful Means to Resilience Bounce-Back Breathing

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in the first place is a way to teach them creative problem-solving, advises Lynn Lyons, a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents.

Mindfulness—being in the moment without judgment—has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of Growing Up Mindful. When children learn mindfulness, he says, they “can better self-regulate their emotions, and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.” Getting a child started on mindfulness can be as simple as teaching them a breathing exercise.

Bumblebee breathing: Sitting comfortably, breathe in through your nose for a count of four. Exhale, making a buzzing or humming sound. Repeat 10 or more times.

Count breathing: Closing your eyes and sitting quietly, count “one” to yourself

as you exhale. With the next exhale, count “two” and so on up to “five,” start back at one again, and repeat for at least five minutes.

Chocolate breathing: Imagine you are holding up a mug of hot chocolate. Breathe in through your nose like you are smelling it, then exhale through your mouth like you are cooling it off. Repeat for a minute or two.

September 2020

healing ways

tion from becoming symptomatic or severe,” explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself. Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.

Natural Antivirals

Help in Staying Strong and Healthy by Ronica O’Hara

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Baseline Protectors

n these sobering times, we must use every weapon in our arsenal against invasive viruses, including often-overlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natu-

ral approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infec-

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Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. ConsumerLab.com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work: Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe. Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks.

Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com. Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.

Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.

Supplemental Supporters

Fightin’ Foods

When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices. Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg.

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Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself.

Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use.

To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day. Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily. Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component. Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

Learn More Coronavirus Handbook by Leo Galland, M.D.: A comprehensive look from an integrative physician at coronavirus mechanisms, nutritional strategies and supplements. DrGalland.com/coronavirusprotection-protocol Coronavirus Information Center: Up-to-date information on natural remedies and nutritional supplements. ConsumerLab.com/coronavirus September 2020

natural pet

OCTOBER

Coming Next Month

Finding the Right Tune for Pets Music Calms the Animal Soul

Stress Management

by Julie Peterson

ometimes it takes a little dog to bring about a big truth, as Cheryl Christine, a professional musician and composer in Ridgeland, South Carolina, learned. “I was playing the piano at a party and the owners had a hyper little dog. After a while, I started playing some of the music from my CD and the dog stopped, turned around and came up to me, and just sat there and listened. The owners were shocked.” The mood of dogs and cats can be improved by hearing the right kind of tunes, but it’s important to choose their music wisely, because they are more highly attuned to sensory cues than humans.

Resounding Research

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The nicest notes for animals have been well studied, especially dogs. Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental. Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music; and they shake more and rise to their feet when exposed to heavy metal music, possibly from nervousness.

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Plus: Joint Health

Patricia McConnell, Ph.D., a zoologist and certified applied animal behaviorist in Wisconsin, wrote her dissertation on the effect of different types of sounds upon working domestic animals. “What is important is not whether the music is ‘classical’ or ‘heavy metal’, but whether it includes a set of acoustic features that appear to be universally associated with soothing or stimulating internal states,” states McConnell in her blog, TheOtherEndOfTheLeash.com. McConnell explains that, “Pure tones and regular rhythms are associated with positive states.” On the other hand, harsh, noisy tones and irregular rhythms are linked with negative ones. She adds, “A tempo matching an animal’s resting heart rate (or respiration) tends to be calming.” Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation, assisting with healing, controlling overeating and soothing irritability.

Compositions for Cats

Christine was volunteering at a local animal shelter that played country

music for the cats. “I wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds,” she says. She composed some music and experimented with it in the cat room, noticing that the animals reacted positively to certain tones. That eventually led to a CD for cats, and then one for dogs, with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer’s Research Foundation, in New York City.

Harmonies for Hounds

The Rescue Animal MP3 Project, an organization that has donated free MP3 players filled with music to more than 1,420 animal shelters and sanctuaries, was founded by Pamela Fisher, a holistic veterinarian in North Canton, Ohio. Calmer animals are more likely to be adopted, and the music is designed to provide a relaxed environment for animals so they can better cope with stressful housing conditions. The MP3s contain a variety of music and artists, including

selections like Canine Lullabies, by Terry Woodford, therapeutic music expert; Pet Calm, Pet Healing, by hypnotherapist Rick Collingwood; and Harp Music to Soothe the Savage Beast, by Alianna Boone, who states, “The structure of the harp is considered to be the most healing instrument next to the human voice.” Pet owners may need to listen more closely. “We so often focus on other aspects of their environment—Is their dog bed comfy? Does it look pretty to us?—and fail to attend to the impact of sound on our dog’s environment (not to mention our own),” writes McConnell about new animal-music studies. There are many melodic medleys for pet parents, but buyer beware. “If you’re to spend your money on this, make sure you are looking at music backed by research,” advises Christine. For more information, visit CherylChristine.com. Julie Peterson writes about wellness for people, animals and the environment. Reach her at JuliePeterson2222@gmail.com.

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THURSDAY, SEPTEMBER 17

THROUGHOUT SEPTEMBER

Morter HealthCenter Fall Cleanse – 7-9pm. Learn how a healthy diet supported by whole food supplements can remove toxins, renew your energy, and transform your life. Participation in a gentle 21-day detoxification program monitored by our doctors is optional. The Fall Cleanse class is free; the supplement package for the Fall Cleanse detoxification program is $262.50 plus tax.. FREE. Morter HealthCenter, 10439 Commerce Dr. #140, Carmel. 317-8729300. MorterHealthCenter.com.

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Dynamic Cupping with Massage— Massage Therapist Jen Dowty introducing massage clients to dynamic cupping during a 60 or 90 minute full body massage during the month of September. Stillpoint Family Chiropractic, 9780 Lantern Rd, Fishers. 317-863-0365. DrPennella.com.

tuesday Evening With the Doctor— 7-8pm. Learn about the Bio-Energetic Synchronization Technique (B.E.S.T.,) a neuro-emotional clearing technique that addresses the source of interference with your health rather than treating the symptoms; review the Six Essentials of Health, and discuss support techniques and steps you can take at home to live your optimal life. Please RSVP. FREE. Morter HealthCenter, 10439 Commerce Dr. #140, Carmel. 317-872-9300. MorterHealthCenter.com.

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Brain-based chiropractic care for the entire family. Balancing your nervous system for better overall function and a better you! Restore, recover and preserve overall health at our family wellness center. See ad on page 17.

DENTISTRY INDIANAPOLIS DENTISTRY 7218 US 31 S, Indianapolis 317-882-0228 CalmingFears.com

Comprehensive, innovative treatment, expert knowledge and a holistic “whole body” approach to dentistry. Dr. Ted Reese and his supportive staff create a dental treatment tailored to fit your needs, administered in a relaxing, amenity-filled atmosphere. See ad on page 7.

HEALTHY EATING/ORGANIC EZRA’S ENLIGHTENED CAFÉ 6516 N Ferguson, Indianapolis 317-255-3972 EzrasEnlightenedCafe.com

Indy’s 100% gluten-free & plant-based cafe and wellness bar is an oasis of healing food. Seasonal and rotating menu features vibrant dairy-free, processed sugar-free and NonGMO dishes and desserts. Monthly cooking classes as well. See ad on page 18.

HOLISTIC HEALTH MORTER HEALTHCENTER

10439 Commerce Dr, Ste 140, Carmel 317-872-9300 MorterHealthCenter.com

We invite you to join us on your journey to vibrant health and lifelong wellness. We help you identify and address interferences to your natural well-being using gentle, non-invasive Bio-Energetic Synchronization Technique, and joyfully support you with classes, programs and techniques designed to help you Live. See ad on page 26.

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KATHERINE EYNON ORR, DDS 5430 E 86th St, Indianapolis 317-598-8500 DrKatieOrr.com

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Hypnotherapy sessions help rid yourself of fears to leap forward into your power. Tackle the emotional issues you want to overcome with a personalized recording or live hypnotherapy coaching session. Packages also available. See ad on page 25.

Individually appropriate, high-quality, biologically compatible, safe and life energy-enhancing holistic dentistry. Dr Katie and team strive to perform dental procedures in the gentlest way possible, in a friendly, calm office environment. Offering a complete menu of holistic ou confused???? and comfort services. See ad on page 17.

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TRANSFORMATIVE HEALING CERESET

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2020 EDITORIAL CALENDAR September 2020

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