Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Friends,
They say 50 is the new 30. Honestly, I’m still not sure who they are or what scale they’re using. Energy levels? Looks? Retirement countdown? If it’s about remembering why I walked into a room, I can tell you with confidence that they are mistaken. At this stage, I can forget my purpose mid-step and somehow manage to wake up sore after a night of lying perfectly still. Apparently, sleep now counts as a high-impact sport.
But here’s the good news: Aging isn’t just about what we lose—it’s about what we can strengthen, discover and celebrate. Which brings us to this month’s issue—where we shine the spotlight on brain health
Our feature story, “Activating Neuroplasticity: The Brain’s Ultimate Rewind Button,” explores the brain’s remarkable ability to rewire itself. From regaining speech after a stroke to picking up a new hobby, our brains are constantly reshaping. Proof that no matter our age, new beginnings are always possible.
Food also plays a starring role in mental vitality. In “Feeding Our Brain Power: What to Eat for Mental Acuity,” we highlight how leafy greens, omega-3s and antioxidant-rich foods sharpen focus and memory. Small changes at the table can yield lasting results.
The body-mind connection also takes center stage. “Strong at Any Age: Embracing Resistance Training During Menopause” shows how strength training builds confidence and vitality. “Rewiring the Stress Response: Therapies to Restore Balance and Calm” reminds us that resilience isn’t luck—it’s a practice we can all learn.
October is Breast Health Awareness Month, and we bring two unique perspectives. “The BRCA Gene: Guardian of Our Cells” reframes BRCA1 and BRCA2 not as “cancer genes”, but as cellular repair tools designed to protect us. Knowledge here is power, not fear.
In “The Benefits of Reiki for Those Affected by a Breast Cancer Diagnosis,” Reiki Master Alexandra Kurowski reflects on offering gentle support to patients and caregivers at Penn Medicine’s Abramson Cancer Center. Reiki has helped many find peace and strength during treatment and recovery.
This issue also takes a loving look at our pets. In “Smart Devices for Pets: Integrating Technology Into Daily Routines,” we explore how GPS trackers are giving peace of mind to pet owners. Attached to collars, these devices use satellite or cellular signals to track furry companions, especially helpful for active or escape-prone animals.
So yes, maybe 50 is the new 30—or maybe it’s just 50 with more wisdom, better stories and a deeper appreciation for naps. Either way, I’m grateful for the journey and for the chance to share this October issue with you. Here’s to keeping our brains, bodies and hearts healthy—at every age.
Shae Marcus, Publisher
We the Village, a nonprofit dedicated to supporting the Love Orphanage in Haiti, invites the community to take part in the fifth annual Village Walk/ Run on October 4. Participants can join in Philadelphia at the Art Museum, walk with Soul Sanctuary’s South Jersey group at Strawberry Lake Park, in Moorestown, or take part anywhere—they can walk, run, swim, cycle or even dance their way through a 5K or 10K, solo or with friends and family.
Love Orphanage was founded by Haitian-born Gabriel Fedelu after the devastating 2010 earthquake, which left thousands of children orphaned or abandoned. Fifteen years later, it continues to provide stability despite political unrest, food shortages and disrupted schools.
For more information or to register, email DocMilano@KathyMilano.com or visit www.LoveOrphanage.org
Bali Sacred Soul Women’s Retreat
Scan Biochemistry to Detect Cancer Risk Beyond BRCA
The Philly Wellness Center is offering advanced biochemical testing to help women assess breast and ovarian cancer risk. The ProdromeScan, a laboratory test, measures key biochemical markers from cells, providing a real-time snapshot of health beyond genetic testing.
Owner Catie Harris, Ph.D., MBA, CRNP, explains that while many women know about BRCA mutations, “genes may load the gun, but biochemistry pulls the trigger. Some women with BRCA mutations never develop cancer, while others without them do, because cancer risk also depends on the biochemical environment inside cells.”
Research shows that certain biochemical markers—including low plasmalogens, overactive fatty acid enzymes and markers of oxidative stress—can indicate cancer risk with more than 90 percent accuracy, regardless of BRCA status.
Harris adds, “Identifying and addressing these biochemical weaknesses offers a proactive way to strengthen resilience, long before disease develops.”
Location: 834 South St., Philadelphia. For more information or to make an appointment, call 215-709-9710, email Info@PhillyWellnessCenter.com or visit www.PhillyWellnessCenter.com
Learn Pranic Healing: A Key to Fulfillment
Golden Light Pranic Healing Center invites participants to discover the transformative power of energy healing at a two-day Pranic Healing class from 9:30 a.m. to 6 p.m. on November 15 and 16, in Cherry Hill. This no-touch healing system is open to anyone with a loving heart and a willingness to heal, providing an opportunity to learn energy anatomy, measure chakras and correct energy imbalances.
Developed by Master Choa Kok Sui, modern Pranic Healing is a comprehensive system that synthesizes both ancient and modern healing methods. Senior instructors personally trained by the founder will facilitate the class in a relaxed, retreat-like environment, encouraging curiosity, critical thinking and real-world examples. Attendees will gain practical skills in pranic first aid, self-healing and distant healing. They will learn breathing exercises to generate energy, explore protocols for addressing various physical and emotional ailments, and practice energy hygiene and prevention techniques. A highlight of the class is Meditation on Twin Hearts, which aims to bring planetary peace and illumination. Students will leave feeling empowered to use their newfound skills to heal themselves and others.
Location: Cherry Hill. For more information or to register, text 856905-9119 or visit www.PranicHealingCenter.com
Coming this Fall!
Self-Heal
with Barbara O’Neill Oct. 14-18 at Lancaster
Embark on a 5-day journey of healing with Naturopath Barbara O’Neill, a world-renowned teacher who combines foundational knowledge about the body’s systems and a deep affinity for the wonders of nature to advance the way we think about health.
For more info and to purchase tickets, scan the QR code! www.twinvalleyhealthandwellness.com/ self-heal-with-barbara-oneill-2025
Shop Blue Door Merc & Perc online and in-person during the event for O’Neill-endorsed books, tools and natural remedies! www.TwinValleyHealthAndWellness.com/shopbluedoor
Presented by :
2403 Main St, Ste B, Narvon, PA
We educate, encourage, support, and advise our clients to achieve health and wellness holistically!
Services include:
· Acupuncture · Bioenergetic Scans · Emotional Release EESystem · Far Infrared Sauna · Lymphatic Bodywork · Nutritional Counseling · Rife Therapy · and more
484-262-9020 · TwinValleyHealthAndWellness.com
Discover Your Path to Vitality at Aether Medicine
Aether Medicine, a Wayne-based practice founded by Asare B. Christian, M.D., MPH, is introducing its Healthspan Assessment, a comprehensive evaluation designed to uncover underlying factors that influence long-term wellness.
“Conventional medicine often focuses on managing symptoms, but deeper causes can go unchecked,” says Christian. “With our Healthspan Assessment, we take a more thorough approach, looking at the full picture of health to support vitality and prevent disease.”
The assessment includes two in-depth visits that begin with a discussion of the patient’s goals. Advanced labs follow, exploring inflammation, nutrition, hormones, thyroid function, cortisol, cardiovascular health and autoimmune markers—areas Christian says are often overlooked in traditional settings. Patients receive a personalized roadmap that may include nutrition, exercise, sleep, supplements, peptides, hormones and medications tailored to individual needs.
“This isn’t just about feeling better today—it’s about preventing disease, extending vitality and supporting the life you want to live,” adds Christian, who is board-certified in longevity and anti-aging medicine and trained at Harvard and Johns Hopkins.
Cost: $2,595, with financing available. Follow-up à la carte visits are $350, and additional programs are offered for ongoing support.
Location: 565 E. Swedesford Rd., Ste. 315. For more information or to make an appointment, visit www.AetherMedicine.com.
Experience Holistic Healing at Interconnective Health’s New Center
Interconnective Health will open its new wellness center at 5055 Swamp Road, Suite 203, in Fountainville, on October 1, offering a wide range of holistic services to support body, mind and spirit. To celebrate, the center will host an Open House from 10 a.m. to 4 p.m. on October 25, inviting the public to tour the facility, meet practitioners, explore services and connect with a community focused on integrative well-being. Refreshments will be provided.
Designed as a unique wellness center, Interconnective Health provides a multitude of modalities, including homeopathy, naturopathy, bioenergetic testing, HeartMath testing, hypnosis, art therapy, reiki, acupuncture, reflexology, qigong and yoga classes, nutritional coaching, food preparation/meal planning and pick up, retreats, intravenous therapy, personal training, lymphatic drainage, red light therapy, ionic foot detox, massage, chiropractic care, coherency healings, corporate and long-term care, energetic healing for pets and more.
Practitioners emphasize individualized care, empathy and deep listening, supporting those navigating chronic pain, seeking stress relief or pursuing overall vitality.
Visitors to the Open House can ask questions, experience demonstrations, and learn how the center’s services can help balance hormones, reduce stress, support detox and promote wellness.
For more information, visit www.InterconnectiveHealth.com
Asare B. Christian, M.D., MPH
Benefits of Breastfeeding for Infant Health
A study in The Journal of Allergy and Clinical Immunology highlights the powerful role breastfeeding plays in building a healthy gut microbiome in infants. Although infants cannot digest human milk oligosaccharides, these components nourish beneficial bacteria like Bifidobacterium infantis, a species that reduces inflammation and supports immune development.
Breast milk also contains secretory immunoglobulin A (SIgA), an antibody that blocks harmful bacteria and viruses from attaching to the gut lining, and reduces inflammation in infants. Higher SIgA intake in infancy leads to healthier immune patterns and may provide better protection against allergies and infections. Breast milk also includes living bacteria and other bioactive molecules that contribute to the early seeding of the gut, helping to set the stage for the infant’s future microbiome.
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
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.
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.
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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.
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.
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Gene Technology Against Malaria
Each year, 263 million people contract malaria and 600,000 die from it worldwide. Malaria spreads when an infected mosquito bites a person. Researchers have discovered a method to alter an amino acid in the mosquitoes, preventing the disease from reaching their salivary glands, the site of transmission. Their report in Nature details the use of CRISPR gene editing to modify the mosquito’s genome, changing the amino acid.
This genome change can then be disseminated through the mosquito population using a gene drive, which ensures that a specific mutation or gene is inherited by all offspring. Gene drive technology is controversial due to potential unforeseen negative impacts. A minor genomic change could lead to mutations in other parts of the genome, causing unintended changes that might disrupt the ecosystem’s balance.
The researchers hope to release these engineered mosquitoes into the wild and eventually eliminate the transmission of malaria. However, it will take several years before this technique is ready for field testing, which requires community and government approval.
The Force Behind Giant Hail
Hailstorms cause more than $10 billion annually in property damage, injuries and fatalities. In 2024, State Farm paid more than $3.8 billion for home repairs and $1.2 billion for auto repairs due to hailstorms nationwide. In 2022, a storm in Spain produced hail nearly five inches in diameter, injuring 70 people, killing a child and damaging buildings.
Hail forms in a thunderstorm when warm air rises, carrying raindrops into the cold atmosphere where they freeze and then fall at sizes ranging from tiny chips to baseballs or larger, depending on the rain amount, updraft strength and duration, as well as how long the ice remains suspended.
Research published in Nature in 2024 indicates that while climate warming may reduce hailstorm frequency, hail size is expected to increase due to stronger updrafts. The National Science Foundation
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.”
funded a study this summer to understand hailstone growth and the forces affecting their fall, aiming to improve meteorologists’ ability to predict significant hailstorms.
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Sustainable Halloween Costumes
Dressing up for Halloween is a fun way for kids and adults to express themselves, try on new personalities or celebrate their favorite movie characters, but the merriment may come with a hefty environmental price tag. Too many of us buy ready-made, fast-fashion costumes, wear them once and throw them away. Store-bought costumes tend to be made with unsustainable materials such as plastic and polyester, which can take hundreds of years to decompose in landfills, causing harmful microplastics to enter our waterways.
The eco-friendly alternative is to create a costume from items we already have or will use again. That means ditching the plastic, glitter and chemical-laden makeup. It is an opportunity to dial up our creativity and doit-yourself spirit.
• Check the closet, thrift stores and online marketplaces. Outgrown clothes can be
repurposed for a unique boho or witchy look. Layer items in unexpected combinations to make everyday garments take on new personalities. Mix colors. Add a vest. Tie a scarf around the head. Wear multiple hats and mismatched belts.
• Go natural for makeup or effects. Choose eco-friendly paints or natural dyes, including black tea, coffee, turmeric and paprika to color fabrics or decorate handmade, creative costumes. For witchy green skin, slather on a face mask. For rosy cheeks and lips, use a slice of beet to stain the skin. Blend vibrant, shimmery mineral powders for eyes, face or lips. Use eco-friendly face paint kits, such as those available at NaturalEarthPaint.com.
• Use household items. Cardboard boxes embellished with foil scraps and reused lids make great robots, astronauts or knights in armor. A white sheet with
cut-out eyes is the quintessential ghost. Blankets and shower curtains can be fashioned into superhero capes.
• Swap or borrow. Get together with family and friends and choose from a pile of costumes from years gone by. Have fun tweaking them and making them new again.
• Handcraft a mask. Gather leaves, flowers, pinecones, feathers, acorns and other natural specimens, as well as paper bags, recycled paper, felt fabric and cardboard. Make a sturdy shape for the base of the mask and cut out an oval for the eyes, then glue the decorative elements. This is a great craft project for kids.
Eco-Friendly Costume Ideas
• Garden or Forest Fairy: Wear practice clothing from dance class and layer it with colorful scarves, fake plants, leaves and flowers. Cut wings out of poster board.
• Mother Nature: Wear something green and make a crown from pinecones, sticks or leaves.
• Bat or Owl: Make wings from an old umbrella and use fabric scraps for feathers.
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The Benefits of Reiki
for Those Affected by a Breast Cancer Diagnosis
by Alexandra Kurowski
Abreast cancer diagnosis often brings with it a wave of physical, emotional and spiritual challenges. I have offered reiki to countless individuals at conferences at Penn Medicine’s Abramson Cancer Center. In that time, the caretakers, patients and survivors of breast cancer have described the emotional journey as their days change entirely—caught between medical treatments, recovery time and the demands of everyday life. While each journey to recovery is individual, many seek support that provides emotional balance, inspiration and is gentle on the body. Reiki, a Japanese practice likened to meditation, is increasingly being explored as a complementary approach for people navigating cancer treatment and survivorship.
The components of reiki include a gentle touch from head to toe and precepts that promote a balanced mind. Relief from “Physical Burden One” commonly reported benefit of reiki is the relief it offers from physical burden. Many clients tell me that it can bring a lightness to the body while going through treatment, offering some relief from the side effects. Patients that are used to living a full life have to slow down as their body may have less energy, or struggle to eat or sleep well. The feedback I receive suggests that reiki may help ease pain, reduce fatigue and promote deeper relaxation, although every experience is entirely
unique. Caretakers benefit as they are now in the position of prioritizing the health of a loved one, and can struggle with having time for themselves to process the emotional and physical stresses. Reiki offers space for them to unwind, and feel rejuvenated.
During a Pathway Back to Self after a reiki session, I would often hear, “I feel like myself again!” Followed by a look of wonder, and, “How did you do that?” which is one of the great mysteries reiki has to offer. The experience of cancer can shift identity, priorities
and daily life in ways that are difficult to put into words. A reiki treatment allows the world to fall away and just receive. I will often hear something like, “Being a cancer patient is full time, and it was nice to get a break.” Reiki becomes an invitation to focus inward.
The practice encourages rest and regulation which can be deeply nourishing for those that are used to giving more than receiving. Supporting Connection Breast Cancer Survivors is a very inspiring group to me. These are passionate women that seek to offer others the support that they had in those darker times. Many breast cancer survivors will learn reiki in order to share it with their community through the many volunteer organizations that exist in the Philadelphia area. Many also find that reiki extends naturally to the care of others. Sharing reiki with loved ones can foster intimacy and connection after a period when relationships may have been shaped by illness and caregiving. This exchange can be mutually nourishing, helping both giver and receiver feel more balanced and connected.
Alexandra Kurowski is a Reiki Master and Teacher, Holistic Health Counselor, Medical Intuitive, Intuitive Reader, Reiki Sound Practitioner, Tarot Reader and Astrologer. For more information, call 267-879-9949 or visit OracleOfAdelphi.com .
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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 RDNE Stock project from Pexels/CanvaPro
hippocampus volume, while nonactive participants showed a shrinking hippocampus.
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 longterm 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
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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.
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.
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.
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
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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.
The measure of intelligence is the ability to change.
—Albert Einstein
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.
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 depression. 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 30-year 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.
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
Preheat the oven to 400° F.
1 to 2 cloves of fresh garlic, finely chopped
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.
The great events of the world take place in the brain.
—Oscar Wilde
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.
PROTEIN-PACKED PANCAKES WITH WILD BLUEBERRIES
YIELD: 3 SERVINGS
1 cup old-fashioned, rolled oats
1 medium ripe banana
2 large eggs
½ cup cottage cheese (nonfat or whole), plus more for serving, optional
¼ cup water
½ cup almond, buckwheat, hazelnut or quinoa flour
¼ cup protein powder, optional
¼ cup hemp seeds, plus more for sprinkling
1 tsp baking powder
½ tsp ground cinnamon
¼ tsp kosher salt
¾ cup frozen wild blueberries (about 1 Tbsp per pancake)
Yogurt to taste, optional
Fresh berries or mashed frozen berries for toppings, optional
Pure maple syrup, warmed, optional
Extra-virgin olive oil, drizzled
Place the oats in a blender until ground into a coarse flour with a texture like almond meal. Add the banana, eggs, cottage cheese and ¼ cup water and blend on high until smooth and no pieces of banana remain. Add the flour, protein powder, hemp seeds, baking powder, cinnamon and salt, in that order. Blend just until combined. Set aside while toppings are prepared.
Check the batter. If it is too thick to pour, add water 1 teaspoon at a time until it has a pourable consistency but not too thin—these should be thick, hearty pancakes.
Warm a large, nonstick skillet over medium-high heat with a drizzle of olive oil, swirling to distribute evenly. Measure ¼ cup of batter for each pancake, about three per large skillet. Scatter 1 heaping tablespoon of blueberries over each pancake, pressing slightly so they adhere. Cook until the underside is crispy and brown and the center is set, about 3 to 4 minutes. Using a rigid spatula, carefully flip the pancake and cook until golden brown on the other side and the center is dry, another 3 to 4 minutes.
Serve right away or transfer to a plate and place in the oven to keep warm. Repeat, using the remaining batter and berries. Serve hot, dollop with yogurt, a sprinkle of hemp seeds and more berries on top. Drizzle with maple syrup.
Store leftover pancake batter in an airtight container in the refrigerator for up to four days. The batter will thicken as it sits, so thin with 1 teaspoon of water at a time.
Courtesy Annie Fenn
Recipe courtesy of Annie Fenn.
Content That Nourishes Your Being
What we read, watch and listen to shapes how we think, feel and move through the world. When we consistently choose uplifting, spiritually centered content, it can soften old patterns, open the heart and attune us to a higher way of living.
Prayer—however you practice it—can set a powerful intention for this transformation. Pairing prayer with wisdom literature and time-tested teachings offers a grounded path forward. Many find that drawing from both ancient traditions and contemporary spiritual insights creates a balanced, holistic approach to growth.
From lived experience, I’ve seen how prayer and God-inspired reading can strengthen the spirit, build discipline, sharpen focus and illuminate next steps. This isn’t a quick fix; it’s a steady practice. The momentum comes from aligning with an infinite source—God’s boundless love and power. When we tap into that source, we move with greater clarity, trust and vitality.
Importantly, true growth never erases our uniqueness. We were all created with singular gifts. Ask God to weave our strengths,
personality and purpose into this journey, so our transformation reflects who we truly are. Begin with intention, return to it daily and let our choices—from the media we consume to the words we speak—affirm a life of meaning and possibility.
Gentle Practices to Try
• Begin or end the day with a brief prayer or meditation to set intention.
• Choose one piece of nourishing content each day (a page, a poem, a podcast).
• Journal a single insight and one small action to take.
• Notice how our mood, relationships and choices shift over time.
When we align with divine will, nothing essential is out of reach. Step by step, our inner life informs our outer life—and our being shines a little brighter.
Source: Dan McMeans, Advanced Prana Healer and Shaman Healer with Reiki Consultation. For more information or to make an appointment, call 267-570-9042, email Dan_McMeans@yahoo.com or visit www.Mind-Propulsion.design.
The function of prayer is not to influence God, but rather to change the nature of the one who prays.
—Soren Kierkegaard
Dan McMeans
The Origin of Modern Pranic Healing
by Michael Borokhovsky
In gratitude to my spiritual teacher, Master Choa Kok Sui.
Master Choa Kok Sui (MCKS) was born in 1952 into a wealthy Chinese family in the Philippines. He studied chemical engineering and became involved in the family business. From an early age, he realized he had a gift for healing, but he was not satisfied with intuitive healing alone; he sought to understand how and why it works. To pursue this goal, he established the Institute for Inner Studies, a research organization dedicated to studying the principles of energy healing.
At the time, healing was regarded as an art, not a science. He aimed to develop an energy healing system based on scientific methodologies for healing different body ailments. His research encompassed numerous healing systems known throughout history, both ancient and modern. These included Shamanic healing, Amazonian healing, Rosicrucian healing, reiki, yogic healing, magnetic healing, as well as traditions from ancient Hindu, Kabbalistic, Christian, Egyptian and other practices. This endeavor was a monumental task, involving the processing of a vast amount of information to distil common healing principles and synthesize them into a system that is easy to learn, apply and teach. He envisioned that an ordinary person, not necessarily a naturally gifted healer, could practice it and produce consistent results. A systematic, logical system of Pranic Healing was born. In my opinion, modern Pranic Healing is to energy healing what a periodic table of elements is to science.
For years, facilitated by guided clairvoyance, MCKS and his associates observed the energy processes of the human body, comparing healthy organisms with sick ones. They noted what happens to the energy during digestion, sweating, urinating and bowel movements, among other activities. After thousands of experiments, they identified specific energies that aid digestion,
breathing, musculoskeletal movements, as well as cardiovascular and other functions. For instance, they compared the energy imprint of healthy organs with that of diseased organs, analyzing individuals with fevers alongside healthy individuals, and contrasting healthy livers with those affected by hepatitis. This research allowed them to develop protocols to transform the energy of a sick organ to resemble that of a healthy one. When the energy is balanced and healthy, the physical body tends to align with that state. It expedites its innate ability to heal itself.
After years of experimentation, hundreds of protocols were published in 1987 in the first MCKS book The Ancient Science and Art of Pranic Healing, later changed to Miracles Through Pranic Healing which serves as the textbook for the Level One Pranic Healing Course. Thousands more protocols followed in the Advanced Pranic Healing book. The Pranic Healing approach to addressing psychological and emotional conditions was detailed in Pranic Psychotherapy. In just over 30 years, MCKS Pranic Healing has gained popularity worldwide, practiced by millions.
Visit our Pranic Healing booth at the Holistic Health & Healing Expo from 11 a.m. to 5 p.m. on Oct. 12 at the DoubleTree Hotel by Hilton, at 2349 Marlton Pike W., in Cherry Hill, NJ. For information on courses taught by Michael Borokhovsky, email PranicHealing@comcast.net or visit www.PranicHealingCenter.com.
The BRCA Gene
Guardian of Our Cells
When we hear about the BRCA gene, it’s usually in the context of breast and ovarian cancer. For many, the discovery of a BRCA mutation can feel like a looming shadow, carrying with it a sense of inevitability. But the true story of BRCA is more nuanced—and far more hopeful—than headlines often suggest.
What BRCA Really Does
BRCA1 and BRCA2 are not “cancer genes”. Their normal role is to protect us against cancer. These genes produce proteins that act as part of the cell’s quality-control system. One of their most important jobs is repairing dangerous breaks in DNA, specifically double-strand breaks that can destabilize the genome.
Think of BRCA proteins as skilled editors. Each day, as our cells divide and repair themselves, typos in our DNA code can appear. BRCA steps in, recognizes the error and restores the correct sequence. This process is called homologous recombination repair—a precise method that ensures the genetic “instruction manual” remains accurate.
But BRCA’s protective role doesn’t stop there. Research also shows that BRCA proteins interact with metabolic enzymes, helping regulate whether cells use their energy for repair and maintenance or for uncontrolled growth. In this way, BRCA acts as both a DNA guardian and a metabolic brake.
What Happens When
BRCA Mutates
A mutation in BRCA1 or BRCA2 doesn’t cause cancer directly; rather, it weakens the cell’s ability to correct errors. Without this repair system, cells resort to “quick and dirty” fixes that are prone to mistakes. Over time,
these mistakes accumulate, some of which may interfere with growth control or apoptosis—the cell’s built-in self-destruct program.
Compounding this problem, the loss of BRCA’s metabolic oversight removes another safeguard. Enzymes like acetyl-CoA carboxylase (ACC), which BRCA normally helps regulate, can become overactive. This fuels fatty acid synthesis, giving cancer cells the raw materials to build new membranes and proliferate rapidly.
In short, BRCA mutations tilt the balance toward instability: weakened DNA repair, disrupted metabolism and impaired cell death signaling. The result is a cellular environment where cancer can take hold more easily.
Why Genes Are Not Destiny
It’s important to remember that carrying a BRCA mutation is not the same as having cancer. Many people with mutations never develop the disease, while others without mutations do. This is because cancer emerges from a web of factors: genetics, environment, inflammation, oxidative stress, mitochondrial health and more.
Studies have shown that certain biochemical markers—like low levels of protective lipids called plasmalogens—can predict breast and
ovarian cancer risk with remarkable accuracy, regardless of BRCA status. This highlights the importance of looking beyond single genes to understand the whole biochemical environment.
A Broader Perspective
The story of BRCA is ultimately one of balance and resilience. These genes remind us that our bodies are designed with multiple overlapping layers of protection. When one layer is compromised, others can often step in—through healthy mitochondria, robust antioxidant systems, or lifestyle choices that strengthen cellular repair.
Understanding BRCA not as a sentence, but as one part of a complex network, offers both clarity and hope. It underscores the power of a systems approach to health: one that honors genetics, but also the dynamic interplay of metabolism, environment and lifestyle in shaping our future.
Source: Catie Harris, Ph.D., MBA, CRNP, is the owner of the Philly Wellness Center, which provides both weight and age management along with longevity services, and is located at 834 South St. in Philadelphia. For more information or to make an appointment, call 215-709-9710, email info@PhillyWellnessCenter.com or visit www.PhillyWellnessCenter.com
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 enlarged 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 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.
Connecting Community With Yogic Tradition:
Kula Kamala Ashram Offers Universal Teachings and Restorative Practices
by Trella Dubetz
Nestled in the peaceful countryside of Berks County, Pennsylvania, Kula Kamala Foundation & Yoga Ashram is quietly reshaping what it means to live a spiritual life in today’s world. More than just a local yoga center, the ashram serves as a nonprofit sanctuary for both local and global communities, supports meaningful causes, fosters creative solutions and encourages inclusive spiritual exploration.
“We are an interfaith, inclusive space rooted in the principles of Sanatana Dharma—a universal perspective of truth, goodness, service and nonviolence. The work we do is summoned by our sincere calling to make the world a little more welcoming, a little less intimidating, and life more radiant and peaceful,” explains Swamini Shraddhananda Saraswati, affectionately known as SwaminiJi. Founded in 2015 by SwaminiJi and her husband, Ed RamaChandra Allitt (now deceased), the ashram is a registered 501(c)(3) organization, with offerings available both in person and online.
One of the ashram’s most beloved offerings is chanting—a practice rooted in yogic tradition. “The music and mantras are filled with messages of love and peace,” SwaminiJi observes. “We teach mantra from the beginning. We start with the history, work through the pronunciation and cultivate the bhav, the
sweetest intention of devotion.” SwaminiJi personally leads the chanting training programs, which focus on either a traditional method called veda or a more modern approach. “When we chant, we witness people relax—their faces and nervous systems soften. It’s transformative physically, mentally, emotionally and spiritually.” Chanting is offered both online and in person.
For those seeking an in-person experience, the ashram offers wellness and themed retreats, professional trainings in leadership and yoga and serene outdoor spaces—including a koi pond, meditation path and labyrinth, library and several spots for
personal quiet time. “Mindfulness and quietude are important.” SwaminiJi emphasizes. “Our silent retreats, offered by donation twice yearly, provide people an opportunity to explore both.”
The ashram is deeply committed to sustainable living and is increasingly off-grid. The original structure was built in 1932, with an additional wing added in 1954. Since acquiring the property, SwaminiJi has overseen the installation of HVAC units to offset heating oil use; a solar system that generates up to 130 percent of the ashram’s energy needs; two geodesic greenhouses and 54 outdoor raised garden beds to support food production; and a café that serves wholesome, gluten-free, vegan food, offered by donation.
“The human heart is constantly looking for ways to heal through connection—with ourselves, with Source and with each other. We serve others to ease the incessant searching and empower the
actual discovery,” SwaminiJi reflects. “May there be more places of peace, more spaces for healing.”
Kula Kamala Foundation & Yoga Ashram stands as a powerful reminder of our inherent potential as humans to explore, rediscover and empower spiritual growth, purpose and unity.
For more information about Swamini Shraddhananda Saraswati and Kula Kamala Foundation & Yoga Ashram, located at 17 Basket Rd. in Reading, call 484-509-5073 ext. 1 or visit KulaKamalaFoundation.org
Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster County. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.
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Calendar of Events
Email Publisher@NAPhiladelphia.com for guidelines. We advise confirming in advance directly with the business or organization.
Saturday, October 4
Northern Liberties Farmers Market –10am-2pm. Weekly yearlong market with fresh produce, dairy, chocolate, local beer, and more. Free entry. The Piazza, 2nd St. & Germantown Ave., Philadelphia. https://ThePiazza.com/lander
Full Moon Celebration – 4-9pm. Celebrate fall with hayrides, live music, food, drinks and games. Hayride tickets must be purchased in advance online. Cash/ Venmo for purchases. Pennypack Trust, 2955 Edge Hill Rd., Huntingdon Valley. www.PennyPackTrust.org
Sunday, October 5
Autumn Harvest Wreath Workshop –11am. Create a 24” autumnal wreath with dried florals, velvet ribbon and luxe accents. Includes coffee and baked goods. Cost: $105. Blue Heron, Philadelphia. www.MarigoldExperiences.com
Restorative Reiki Infused Yoga – 6:308pm. 90 minutes of restorative yoga with reiki, reflexology, chakra meditation, tuning forks and singing bowls. $40 donation. Greenshire Institute, Quakertown. www.GreenshireInstitute.org
Monday, October 6
Yoga Flow at Richmond Library – 5:30pm. All-levels yoga to open the body, build strength, and calm the mind. Suggested donation: $10–$20. Richmond Library, Port Richmond. Hosted by Mishana Yoga & Wellness. www.MishanaYoga.com
Pilates & Plunge – 6pm. Tone up and tune in with a 40-minute Pilates mat class on the WET Deck, then plunge into W Philadelphia’s heated pool. Cost: $40. www.MarigoldExperiences.com.
Tuesday, October 7
Thrive Together – Group Coaching for Women in Midlife Ready to Reclaim Their Wellbeing. Are you always taking care of everyone else—and putting your own needs last? Thrive Together is a 10-session virtual group coaching experience designed for women in midlife who are ready to make sustainable changes for their health, energy and well-being. Cost: $489. www.GrowthAndGritHealth.com
Saturday, October 11
Fall Fragrances | Essential Oil Workshop – 10am. Learn aromatherapy basics, create custom blends and a candle, and meet sweet farm animals. Cost: $49. Rose Bridge Farm & Sanctuary. www.MarigoldExperiences.com.
Sunday, October 12
Holistic Health & Healing Expo – 11am5pm. Discover 100+ wellness vendors, interactive workshops and live demos on natural health, fitness, eco-living and more. Free admission with online registration. 11am–5pm, Crowne Plaza Cherry Hill. Use code GUEST for your free ticket, www.NJ.HHHExpo.com
Meet us at the EXPO in Cherry Hill! –11am-5pm. Golden Light Pranic Healing Center invites you to stop by our booth at the Holistic Health and Healing Expo at The DoubleTree Hotel, 2349 Marlton Pike West, Cherry Hill, NJ, 08002. Discover our Pranic healing classes, enjoy an introductory session right at our booth, and participate in our raffle for exciting prizes!
Saturday, October 18
Mindfulness in Nature – 3-Part Series –10:15am-12pm.Explore MBSR through guided meditation, nature-based sensory practices, and reflection. Led by Dr. Erica Blatt. Cost: $75 Members / $90 Non-members. Pennypack Ecological Restoration Trust. https://PennyPackTrust.org
Applefest at Fox Chase Farm – 12–4pm. Enjoy hayrides, apple cider, music, pumpkin painting, games, and more. Shuttle and parking available. Cost: $5. Fox Chase Farm, 8500 Pine Rd., Philadelphia. www.FoxChaseFarm.org
Sunday, October 19
Halloween Glow Paddle – Lake Nockamixon – 5pm. Final Glow Paddle Night! Dress up, decorate your boat, and paddle under the bridge for a glowing on-water gathering. Free event, BYO kayak/SUP/canoe. Location: Haycock Boat Launch, Lake Nockamixon State Park.
Thursday, October 23
SustainPHL 2025 – 6:30–9:30pm. Celebrate sustainability at Philly’s “Green Oscars.” Awards, networking, open bar, buffet dinner, and more. Tickets limited. GA & VIP available. Independence Seaport Museum. www.tinyurl.com/Sustain-PHL
FREE Online Healing and Meditation with Natalie – 7-8pm. This is your chance to pause, take a breather and reconnect with your light. Bring more harmony to your life, peace, and simply learn to relax and recharge. Facilitated by an experienced certified Pranic healer and Pranic psychotherapist. To reserve your spot and receive the Zoom link, please email GoldenLight@comcast.net or visit www.PranicHealingCenter.com
Friday, October 24
Astronomy Night! – 6:30-9pm. View the moon and stars with telescopes. Free outdoor event. John Heinz NWR No registration required. Check @JohnHeinzNWR for updates. John Heinz National Wildlife Refuge at Tinicum.
Saturday, October 25
Open House - Holistic Healing at Interconnective Health’s New Center – 10am4pm. Visitors to the Open House can ask questions, experience demonstrations, and learn how the center’s services can help restore balance and hormones, reduce stress, detox and promote wellness. Interconnective Health aims to create a welcoming space where holistic healing is accessible to all. Interconnective Health, 5055 Swamp Road, Suite 203, Fountainville. www.InterconnectiveHealth.com
Yoga in the Gardens – Andalusia Historic House & Gardens – 11am. Join Trina Shumsonk for a Vinyasa Flow session surrounded by autumn beauty. Includes full-day garden admission (10am–5pm). Cost: $30. Bring a blanket. 215-245-5479 to register.
Sunday, October 26
Fall Foliage Hike – 10am. Lambertville, NJ. Enjoy peak fall color on a 1.5-mile guided hike with stunning views over central New Jersey. Fun for all ages. Cost: Free. Meet at main parking lot, George Washington Rd., Lambertville, NJ.
Soundbath with Dr. Mojo – 2-3pm. Relax into a meditative sound bath indoors. Bring a yoga mat. Cost: Free. No registration needed. John Heinz National Wildlife Refuge Visitor Center.
Thursday, October 30
Wine & Wellness: A Candlelight Sound Bath – 7-8:30pm. Immerse in a candlelit sound bath, then enjoy wine (or non-alcoholic), keepsake glass and eye mask. Cost: $45 per person. www.MishanaYoga.com
Saturday-Sunday, November 15 – 16
SAVE-THE-DATE
Basic Pranic Healing Course 9:30am-6pm
Pranic Healing is a balanced package of holistic wellness that includes energy healing, chakra healing, meditation, breathing exercises, energy hygiene and preventive energy therapy. Learn all of this and more in this 2-day practical and inspirational workshop. Taught by the most experienced instructors in the region. For registration, email GoldenLightPlace@gmail.com or text 856-905-9119 or visit www.PranicHealingCenter.com
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Publisher@NAPhiladelphia.com to request our media kit.
Art Psychotherapist
NICOLE GOICURIA, M.A.
Therapeutic Astrologer and Tarotist www.TheAstralbotanica.com
Nicole Goicuria, M.A., is an art psychotherapist that has been practicing since 2007. She is also a professional Astrologer and Tarot reader that provides psychodynamic, intuitive and trauma-informed offerings that can be customized to suit a wide range of mental health and wellness needs. Nicole is available for virtual and in-person appointments.
Bodywork
NANCY WALTON
Awaken & Restore Massage and Wellness Center
716 N. Bethlehem Pike, Suite 204A Ambler, PA 19002
Here at Awaken & Restore, Nancy Walton is a Reiki Master and combines individual Sound baths & Color Light Vibrational sessions to release energy imbalances to restore your body and mind to your natural state of homeostasis. She is also a Foot Reflexologist (since 1989) to optimize your energy and health. Call 267-221-7160 to schedule an appointment.
Coaching
GROWTH & GRIT HEALTH AND WELLNESS COACHING
Anita Romero, MSN, APN, RYT-200, NBC-HWC Board-Certified Health and Wellness Coach
As a board-certified health and wellness coach, my mission is to empower women to take charge of their health and well-being with clarity, vitality and confidence. Healthy aging starts now and is supported by healthy lifestyle choices. I will be your ally as we create meaningful goals, and a customized action plan aligned with your values and unique needs.
STEPHANE PONCELET
570-449-2219
calwl2022@gmail.com
www.Create-A-LifeWorthLiving.com
Clients learn to observe and respond to deep-seated emotions of conflict, emptiness, and loneliness that often arise from family dysfunction. Guided in mourning the unchangeable aspects of their past, helped to own their truths and grieve their losses, clients are encouraged to show themselves the love, patience, and respect they truly deserve. A transformative process which creates a life that is truly worth living.
Pranic Healing Sessions and Pranic Psychotherapy
NATALIE BOROKHOVSKY
Certified Pranic Healer and Certified Pranic Psychotherapist
I offer highly customized sessions for various physical and emotional ailments as well as providing valuable energy support for your daily activities and major projects. If you are struggling with a condition or just looking for more peace and harmony, my unique holistic approach can help. I have completed years of training under the founder of Pranic Healing and have been in professional practice for over 20 years. I am offering a limited-time $20 intro session to all new customers who want to try it.
Regenerative Medicine
ASARE B. CHRISTIAN, M.D., MPH FOUNDER
Regenerative Medicine, Integrative Medicine and Lifestyle Plans
565 E. Swedesford Road, Suite 315 Wayne, PA 19087
484-806-1101
www.AetherMedicine.com
The journey to optimal wellness can feel overwhelming, especially when traditional approaches fail to deliver results. At Aether Medicine, we understand that your health is unique—requiring a precise, personalized approach that honors your individuality and goals.
Wellness Center
CATIE HARRIS, PHD, MBA, CRNP Owner, Philly Wellness Center 834 South Street
Philadelphia PA 19147 215-709-9710
Info@PhillyWellnessCenter.com
Dr. Catie Harris NP, blends natural healing with advanced therapies to support women’s wellness, hormone balance and graceful aging through holistic, regenerative and personalized care. The center offers weight, age and longevity management services.
