Women in Bloom Balancing Hormones for Optimal Well-Being Sustainable Sportswear Banishing Plastic From Fitness Apparel Reversing Hair Loss in Women A Review of Systemic and Topical Solutions
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Publisher’s Letter
Welcome to the mystical month of May, dedicated to the divine feminine in all, including Mother Earth. Sunday, May 11 is Mother’s Day, a time for showing and formally stating appreciation for exceptional mothers and motherly others in life. This issue is a great starter.
Lasting Wisdom for Women offers up wise pith for thirsty femmes, including ongoing meditation, sexual health and reigniting the body’s Self-healing mechanisms. The author goes on to cite how championing kindness and growing an ever-grateful heart bring quality to life.
Not to be missed, the hormones article. This well-put-together piece includes understanding hormones and balancing them— no easy feat. Because hormones bathe the brain, the first course of study should be endocrinology. Reading Women In Bloom, it is about prevention, nipping symptoms in the bud. Oxytocin is finally getting coverage; it will be interesting to see results.
Reversing Hair Loss In Women delivers valuable info as to causes and how to root them out.
I take this opportunity to cite Memorial Day, the last Monday of May, in honoring our military personnel who sacrificed while serving in the U.S. Armed Forces.
With an open Heart and mind, please enjoy.
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∙ BHRT including pellets
∙ Wt-Loss Metabolic with GLP-1s
∙ Type II Diabetes
∙ Adrenal Fatigue
∙ Chronic Fatigue Syndrome
∙ Thyroid
∙ IV Therapy
Tracie Leonhardt, DO Medical Director
Acupuncture
Nutritional Blood Analysis
∙ PRP Injections
∙ Prolozone Therapy
∙ Chronic Infection Treatments
∙ GI Repair
∙ Chelation Therapy
∙ Autoimmune Disorders
Liana Kramer, AP, DOM
Lauren Moorhead, APRN
Stacy Chase, DO, FACOFP, FAOGME
Jeanne Bangtson, DC
Elevate, Feel Great at Roma Holistic Health
Welcome
to Roma Holistic Health, a new wellness center located at 6161 Dr. Martin Luther King Street North, Suite 100, St. Petersburg.
On a mission to support the individual’s journey to wellness—mind, body and spirit—Roma offers a variety of gentle, non-invasive modalities designed to promote deepest healing and most-needed inner balance.
For those seeking emotional support, physical relief and/or spiritual connection, Roma’s modalities are tailored to meet the client exactly where they are on their personal path. Services offered include energy healing, frequency and PEMF (pulsed electromagnetic field therapy); neurofeedback; bio-magnetism; and the remarkable Harmonic Egg®, a sound and light therapy chamber that encourages the body’s natural ability to restore itself. Post-sessions, clients can unwind in Roma’s serene relaxation room, enjoying a soothing cup of hot tea or a glass of refreshingly cool water. A space of peace, connection and transformation, Roma Holistic Health looks forward to being a holistic part of those on their deep healing journey.
To learn more and book a session, visit RomaHolisticHealth.com. See ad page 23.
Infrared Saunas for Wellness
Nowavailable to enhance your wellness journey, embrace the rejuvenating power of infrared saunas. Providing a gentle, soothing heat that penetrates deeply into the body, the infrared sauna promotes relaxation, assists in accelerating detoxification and improves circulation. Unlike traditional saunas, infrareds operate at a lower temperature rendering the experience more comfortable while delivering optimal health benefits.
Offered at Orthomolecular Nutrition and Wellness Center, in Ulmerton, the Relax Far Infrared Sauna uses patented ceramic semiconductor chips that are exclusive to Relax. The chips are “tuned” to emit a certain frequency of far infrared in the 4.4 to 14.4 micron range— the perfect range of infrared for the body to absorb. Because of this technology, the Relax far infrared radiators generate both the highest and cleanest levels of far infrared compared to any other sauna. Benefits of the Relax include increasing core temperature; mobilizing lymphatic and immune systems; increasing circulation and micro-circulation; oxygenation of cells for greater absorption; activation of parasympathetic nervous system; helps mitochondria create ATP + nitric oxide.
Location: 9225 Ulmerton Rd., Ste. 312, Largo. For more information and to book sessions, call 727-518-9808 and/or visit OrthoLiving.com. See ad page 44.
19th Annual National Herb Day
Celebration St. Pete
Herbalists and plant lovers, celebrate the importance of plants in health with Herb Day St. Pete 2025, taking place from 10 a.m. to 4 p.m., on May 3, at 6340 Central Avenue, St. Petersburg. Herbalists and plant lovers around the world come together this day to celebrate the importance of herbs, plants and people via Herb Day Coalition, a national group of nonprofit herbal organizations dedicated to herbal education, research, quality control, plant preservation, and the responsible use of herbs in human health. Local herbal events take place throughout the nation.
Herb Day St. Pete is hosted by Traditions School of Herbal Studies and Acupuncture & Herbal Therapies, in benefit of the West Coast Chapter of the American Herbalists Guild and The Florida Herb Society. Open to the public, enjoy free lectures by local herbal experts, free samples, raffles, music and more. There will be locally grown medicinal plants for sale and all vendors will be local and related to herbs.
Anyone interested in learning more about herbs, herbal medicine and herbal safety should definitely attend!
Cost: Free. For more information, visit acuHerbals.com and TraditionsHerbSchool.com or call 727-249-1174. See ad page 19.
Connect and Learn at the FSMTA Convention and Trade Show
TheFlorida State Massage Therapy Association (FSMTA) is hosting its annual Convention and Trade Show from June 27 to 30, in Orlando, Altamonte Springs. The event features a bustling exhibit hall filled with the latest health and wellness products. Attendees can partake of more than 130 hours of continuing education from internationally renowned educators while taking advantage of special deals on items for their practices, fostering valuable business relationships and learning cutting-edge techniques from leaders in the massage therapy field.
A variety of registration options for the convention are offered, including full registration, single day, and exhibit hall only, as well as CPR/AED certification and tickets for the Ian McIntosh Legislative Dinner. FSMTA members receive discounted rates on registration and are encouraged to attend the FSMTA Annual Meeting Luncheon.
This event underscores FSMTA’s commitment to education, advocacy and networking within the massage therapy profession. To join FSMTA, register for the convention and/or learn more, visit fsmta.org. See ad pages 31 and 37.
Bowel Movement Frequency and Health
In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.
The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.
Individuals in the high-normal group—deemed by researchers to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.
Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.
Post-Vaccination Syndrome
A small study led by Yale University is investigating people with COVID-19 post-vaccination syndrome (PVS). While COVID-19 vaccines likely prevented millions of deaths, a small number of those vaccinated have developed long-term health issues, including fatigue, exercise intolerance, brain fog, tinnitus and dizziness. The researchers compared blood samples from 42 people with PVS and 22 healthy individuals without it, as well as 134 people with and without long COVID, a chronic condition present for at least three months after a COVID-19 infection with a range of symptoms that may include fatigue, shortness of breath, brain fog, heart palpitations, dizziness, joint pain and muscle aches.
The researchers discovered that those with PVS have distinct proportions of immune cells, but these differences have yet to be directly linked to their symptoms. Both PVS and long COVID patients experienced a reawakening of the Epstein-Barr virus linked to mononucleosis and multiple sclerosis. The PVS patients had higher levels of a coronavirus protein in their blood compared to patients with long COVID. Although the study has not definitively determined what makes these people sick, the findings suggests that further research is warranted.
Expanding Access to In Vitro Fertilization
In February, the federal government announced plans to protect access to in vitro fertilization (IVF) and reduce treatment costs. Approximately one in seven couples trying to have a baby are unable to conceive. Each IVF treatment costs between $12,000 and $25,000 per cycle, and multiple cycles may be needed to achieve a successful pregnancy. These costs are generally not covered by health insurance, making IVF financially inaccessible for many Americans.
Although the announcement did not introduce new legislation, it underscores the importance of family formation as a national public policy. The U.S. fertility rate is at a historic low, declining by 3 percent in 2023 compared to the previous year, after a consistent 2 percent annual reduction from 2014 to 2020.
Dementia and Processed Red Meat
Dementia affects approximately 10 percent of Americans aged 65 and older. A study published in the journal Neurology suggests that processed red meats like hot dogs, sausage, salami, bologna and bacon may increase the risk of developing dementia. The eating habits of more than 133,000 participants without a dementia diagnosis at the start of the study were tracked for more than 40 years through surveys every two or four years.
According to the researchers, those consuming the greatest amount of processed red meat had a 13 percent higher chance of developing dementia compared to subjects in the low processed red meat group. (A serving was deemed to be three ounces, and high consumption was defined as one quarter of a serving or more daily, or roughly two servings per week.) The study also reported that those consuming the most processed red meat exhibited lower cognitive function and accelerated brain aging compared to people that consumed the least amount of processed red meat. Further research is needed to understand how diet may influence the onset of dementia.
Timapi from Getty Images/CanvaPro
Cinefootage Visuals from Getty Images/ CanvaPro
Wolves Help Sequester Carbon Dioxide
A recent study published in the journal Ecological Solutions and Evidence proposes the reintroduction of gray wolves in Scotland to enhance carbon dioxide (CO2) sequestration. Wolves had been hunted in Scotland since 1238 and were eradicated from the country about 250 years ago. Without wolves, the Scottish red deer population surged to 400,000—about one deer for every 14 people in the country. Consequently, the deer and, in certain areas, sheep hinder the growth of native woodland by eating tree saplings across the region.
According to the study, controlling the deer population with wolves could lead to woodland expansion that would absorb up to 1 million metric tons of CO2 each year, which is approximately 5 percent of the carbon removal target for United Kingdom woodlands. The researchers estimated that each wolf would save almost $200,000 per year in carbon removal costs. This study demonstrates the interconnectedness of climate and biodiversity crises, underscoring the need for integrated approaches to management.
Zombie Worms Brought Back to Life
Russian scientists excavated a fragment of 24,000-year-old Siberian permafrost that had remained frozen since at least the end of the Pleistocene epoch. After gradually thawing the permafrost, they noticed microscopic wheel animals known as bdelloid rotifers, which resumed their lives and reproduction. The organisms had been in a long-term cryptobiotic state, where they suspended their metabolism and accumulated certain compounds that facilitated their recovery when conditions improved.
In other studies, frozen organisms, including moss, weeds and tiny worms called nematode, have been brought back to life after at least 1,000 years. The Russian researchers are part of a broader study exploring the existence of living organisms at extremely low temperatures. In the future, plants with cryptobiotic properties could revolutionize various aspects of human life such as farming and storage, or perhaps even assist humans on Mars.
Hummingbird Hives
Most hummingbirds are territorial, aggressively challenging competitors over flowers or mates. An ornithologist and birding guide in the Andes Mountains of Ecuador discovered a cave containing 23 adult hummingbirds and four chicks of the Chimborazo hillstar subspecies. After a search of the region, they found six additional colonies. This was the first time hummingbirds had been observed living together, a unique finding published in the journal Ornithology.
These hummingbirds live more than 12,000 feet above sea level on a sparsely vegetated slope, where finding nectar-rich flowers, water and shelter in freezing temperatures and biting winds is challenging. The researchers believe that the harsh environment has led the birds to aggregate for survival. Further research is needed to determine whether the hummingbirds are merely tolerating each other or actively cooperating.
Bob Blaylock at English Wikipedia
Waitandshoot
from Getty Images/CanvaPro
Joseph C Boone/Wikimedia Commons
Ecuadorian hillstar on Chuquiragua flower at Papallacta Pass, Cayambe Coca National Park, Ecuador
Ecological, Cost-Saving Chemical Discovered
University of Missouri researchers have developed an innovative, eco-friendly chemical tool that could reduce the cost of producing medicines and support the development of clean energy technologies, particularly those aimed at eliminating per- and polyfluoroalkyls, commonly known as “forever-chemicals”, from water sources. Their discovery, published in Angewandte Chemie, a journal of the German Chemical Society, uses a novel electrochemistry approach to build new molecules by using tiny molecular structures derived from naturally occurring amino acids and coconut oil.
The innovative approach replaces hazardous solvents with a non-toxic alternative, thereby mitigating the environmental impact of conventional chemical processes and offering sustainable solutions for the production and storage of clean energy. This advancement could help improve the development of medicines and may be used to treat hyperproliferative, inflammatory and immunoregulatory diseases.
Whale Song Resembles Human Speech
A study published in Science suggests that the intricate songs of humpback whales share structural patterns with human language, potentially making them easier for whales to learn. An international team of scientists discovered that humpback whale songs can spread rapidly from one population to another, adhering to Zipf’s Law, which states that the frequency of any word is inversely proportional to its position in the frequency table. For example, in English, the most common word, “the”, is used approximately twice as frequently as the second most common word, “of”, and three times as frequently as the third most common word, “and”. Research suggests that this kind of skewed word distribution can simplify language learning.
Male humpback whales sing lengthy, elaborate songs composed of a variety of sounds strung together in repeated phrases and themes. Male whales in a specific group sing the same song. Scientists recorded eight years of humpback whale songs and categorized them into basic sound elements, including various types of squeaks, grunts, whistles, groans and moans. Subsequently, they identified subsequences of sounds that they believed resembled words. The frequency of these sequences adhered to Zipf’s Law.
Composting Basics
For environmentally conscious home dwellers, composting food scraps and yard waste in a pile, bin or specialized tumbler offers numerous benefits. The process involves creating optimal conditions for microorganisms to decompose organic material, transforming it into a valuable soil additive. Composting significantly reduces waste destined for landfills, minimizing methane emissions.
Whether integrated into gardens or potted plants, compost can enhance vegetable harvests and flower blooms, discourage weed growth, improve moisture retention and reduce the reliance on synthetic fertilizers. There are several ways to engage in composting, including indoor or outdoor composting at home, as well as the collection of food scraps for processing at local composting facilities, farms or community gardens.
Outdoor Composting Tips
• Build a base with straw or twigs to allow for air flow.
• Alternate layers of green materials (produce scraps, coffee grounds and eggshells) with brown materials (dry leaves or shredded paper), aiming for a three-to-one ratio of browns to greens by volume.
• Maintain the compost slightly damp for moisture balance.
• Turn the compost periodically for aeration.
• Avoid composting meat, fish, dairy products, fats, oils, diseased plants or pet waste.
Indoor Composting
For those residing in apartments or homes without yards, indoor composting is a good option. It requires an investment in a composter or food recycler that dries and grinds food waste
into grounds, and is typically equipped with a filter to eliminate odors. These devices process the waste within three to 12 hours, depending upon the brand, and are compact enough to fit in most kitchens.
Popular brands like Lomi and Vitamix create fertilizer from food waste, while Reencle adds microorganisms to the composting process. Unlike outdoor composting, these devices make it possible to recycle meat and dairy products. However, read the instructions carefully to ensure that only recommended food waste items are placed in the machines to avoid damaging them.
Kitchen Collection Bin
Whether food scraps are collected for indoor, outdoor or thirdparty composting, a collection bin conveniently placed under the kitchen sink or on the counter makes recycling food scraps a part of the daily cooking routine. Here are some helpful tips:
• Bin Size: Choose a bin large enough to accommodate three to four days’ worth of kitchen scraps for the household.
• Odor Control: Make sure the bin comes with a charcoal filter and/or perforated lid to reduce naturally occurring odors.
• Materials: Opt for eco-friendly bins made out of long-lasting stainless steel or sustainable bamboo. Plastic bins are also available.
• Cover: Consider hinged, flip-top models for ease of use and convenience.
• Waste Size: Cut everything into small pieces to speed up decomposition.
Pixavril from Getty Images/CanvaPro
AlenaPaulus from Getty Images Signature/ CanvaPro
Making Time To Marvel
by Marlaina Donato
Anyone headed for the woods after a challenging week or seeking the silent counsel of the constellations during grief knows the truth in Albert Einstein’s statement, “Look deep into nature, and then you will understand everything better.”
Many may remember seeing the ocean for the first time and feeling magnificently insignificant while standing before its breaking waves. From the microscopic realms of a drop of pond water to the geometric wonder of snow crystals or the quickly changing murals of clouds, Earth speaks to us if we pause long enough to pay attention.
It is easy to feel pressured into providing our children with the latest technology and common to rush through our schedules, never glancing out the window while zooming from point A to point B. Despite the best intentions, our species has lost the innate and sublime capacity to be awed by what is greater than ourselves.
We can find humility once more in a single blade of new grass, or soulful sustenance by tuning our ear to April birdsong wafting in through an open window. We can help our children establish spiritual roots by introducing them to mighty
With our attention constantly interrupted by ubiquitous, trivial distractions, making time to dialogue with nature and the planet has become an urgent necessity, one that can seem unimportant until we realize how long it has been since we fully exhaled or noticed anything beautiful.
Each spring, the natural world goes about its own whirlwind business of building nests, birthing the next generation, pushing through hard soil and bursting into blossoms that will later become fruit. When was the last time we paused to respond to the real world? May we never be too busy, too old or too jaded to gather handfuls of overlooked miracles.
Marlaina Donato is an author, visionary painter and composer. Connect at WildflowersAndWoodSmoke.com.
SolStock from Getty Images Signature/CanvaPro
oaks, vibrant wildflowers, dappled forest trails and quiet corners of the city park.
Women in Bloom
Balancing Hormones for Optimal Well-Being
by Carrie Jackson
Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.
Understanding the Hormonal Stages
Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement
therapy and founder of The Feel Good Again Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause.
“Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”
Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”
She explains that progesterone is needed to balance the symptoms of estrogen dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”
In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”
In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”
Regaining Balance
Although hormonal changes can feel overwhelming, Maita believes that
women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.
“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”
Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/ skindeep.
Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.
Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving
insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”
Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”
Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”
Alleviating Emotional Effects
While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”
Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”
Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”
There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical
behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.
Incorporating New Lifestyle Choices
Prioritizing sleep and embracing acceptance can also help ease hormonal transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”
Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.
Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Ten Minute Pick-Me-Up
by Carrie Jackson
With busy schedules and demands for their time coming from every direction, women often struggle to prioritize their own well-being. Anna Cabeca, a triple-board-certified obstetrician-gynecologist, says that dedicating just 10 minutes in the morning for self-care and gratitude can shift our physiology for the entire day. Here are her top recommendations.
• Gratitude, laughter and love are three quick ways to get an oxytocin dose in the morning. Before getting out of bed, identify something you are grateful for, somewhere you saw love the day before and something that made you laugh.
• Hydration is crucial for overall well-being. Keep a glass bottle of water by the bed. Additionally, begin each day with an alkalizing beverage such as mineral water or juices containing citric acid like lemon, lime and orange to reduce acidity and inflammation.
• Movement can diminish stress and help you find balance and positivity. Get outside and do an activity you enjoy like walking, stretching or dancing, even for a few minutes.
Anna Frank from Getty Images/
from Pexels/CanvaPro
Susannah Townsend from baseimage/CanvaPro
Lasting Wisdom for Women
Qualities of a Life Well Lived
by Sandra Yeyati
Over the years, we have had the good fortune of speaking with wise people from all walks of life. Here are excerpts of our most treasured insights.
Improving Our Life Stories
We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives,
we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.
~ Sandra Marinella, author of The Story You Need To Tell
Embodying Stillness and Motion
Many people think that you have to sit in a certain posture and have no thoughts
to meditate, but that isn’t true. We have 60,000 thoughts a day, and we don’t pay attention to most of them. Meditation allows you to slow your thoughts so they’re not as overwhelming and don’t interfere as much. When thoughts slow down and there’s space between them, your body also begins to slow down. Neurotransmitters like dopamine, oxytocin, serotonin and endorphins are released in the brain, and you feel their downstream effect, which we call relaxation.
Motion is synonymous with life. There’s always something moving, even when we’re asleep. Even gentle movement helps the body release endorphins, which elevate our mood, reduce pain and bring us pleasure. We want to bring that flow and fluidity into our lives so that we can tap into it on purpose. Have you ever noticed the less you move, the harder it is to move? Movement needs to be encouraged throughout the lifespan.
~ Dr. Carol Penn, author of Meditation in a Time of Madness
Embracing Our Sexuality at Every Age
Sexual health is important for optimal health. We want to be fully functioning and capable in what we call the second
spring of our lives. It’s hard to feel romantic on your dinner date with your husband or boyfriend when you’re hot-flashing or your clothes don’t fit comfortably. Getting your sexy back is about feeling good in your own skin, being healthy, reaching a happy weight, feeling strong and having good energy, all of which come from healthy eating and healthy hormones.
~ Dr. Anna Cabeca, author of The Hormone Fix
Reigniting the Body’s Self-Healing Mechanisms
When the body has what it needs, it will do the healing and repair, which is amazing to think about. Our job is to figure out how do I give my body the safety, the energy, the time, the support that it needs for it to do the healing and repair.
~ Dr. Aimie Apigian, founder of Trauma Healing Accelerated
Championing Kindness
Every
Day
Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.
~ David Hamilton, Ph.D., author of How Your Mind Can Heal Your Body
Having a Grateful Heart
Gratitude is one of these micro-behaviors that creates macro-change. When we have gratitude, there are a lot of overall benefits to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns
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in the family ecosystem, moving toward generational mental health.
~ Roseann Capanna-Hodge, founder of The Global Institute of Children’s Mental Health
Earning Wisdom
Wise elders are full of life, steeped in gratitude, eager and excited for new adventures, and able to respond to anything placed
before them with wisdom and grace. They face aging and mortality with open eyes and a curious heart. They are self-reflective, committed to personal growth and anxious to invest time and energy into their inner lives. They are also happy to share what they’ve learned about life and aging with others. They make their greatest contribution to society by being a powerful example of what it means to embrace aging and the wisdom it provides.
~ Cheryl Richardson, author of Self-Care for the Wisdom Years
Sandra Yeyati is the national editor of Natural Awakenings.
To enjoy additional nuggets of wisdom, visit TinyURL.com/ WomensWisdomWW or scan the QR code.
Empowering Teenage Girls
Gentle Strategies to Encourage Joy and Self Esteem
by Christina Connors
Teenage girls are at a pivotal stage in life when their identities, values and futures are being shaped. It is essential that the language and messages they receive are filled with hope, strength and empowerment. According to Victoria Kar, a holistic psychologist and celebrity coach, one of the greatest gifts we can give our teens is to say, “The world needs what you have to offer, exactly as you are. Embrace your story, your voice and your journey.”
“While external validation like praise and approval can feel rewarding in the
moment, it is self-awareness and confidence that create lasting fulfillment,” Kar explains. “As we fill our teens’ minds with nurturing words, we need to remind them that confidence isn’t about being perfect; it’s about trusting ourselves, embracing growth and standing firm in what we believe in.”
There are innumerable examples of young women that have shaped their own paths, from Malala Yousafzai’s courageous advocacy for girls’ education to Billie Eilish’s unapologetic uniqueness in the music industry. These women redefine
success on their own terms, demonstrating that individuality is something to be celebrated. To empower young women, we must create nurturing environments that foster their development.
A Supportive Environment
According to Yasmine Saad, Ph.D., a licensed clinical psychologist in New York City, one of the most important things parents can do for their teenagers is to acknowledge their talents and strengths and reflect those qualities in them. It is vital for parents and guardians to align their goals with their children’s natural inclinations.
“For example, if your teen values quality time together, offer to help with cleaning chores, creating an opportunity to connect,” says Saad. “Building a supportive and nurturing environment is essential for helping young teens thrive. Encouraging open dialogue about struggles, dreams and aspirations helps build trust and confidence. When our teen feels heard and accepted, they’re more likely to embrace their true selves and take bold steps toward their dreams.”
Mindful Social Media
Social media can be a double-edged sword, serving as a tool for connection, as well as a source of anxiety. To help teens mindfully navigate their online activities, we need to reduce the pressure they might be feeling to conform to societal norms. Saad recommends that parents encourage their teens to curate a positive social media feed that inspires, uplifts and supports their well-being.
“The best way to teach our teens healthy ways of using social media is to model it,” Saad remarks. “Being mindful of our own social media usage and reflecting that to our teen is best. Also, instead of limiting their usage, it is more beneficial to focus on what our teens value. For example, if you and your teen value family
time at dinner, you might say something like, ‘I really want us to have an intimate conversation, and we can’t do that with our phones on.’”
Unstructured Time
Teens often feel overwhelmed by packed schedules filled with academic, extracurricular and social expectations. To relieve this tension, encourage them to prioritize time for enjoyable activities such as spending time in nature, drawing, dancing or simply relaxing with friends.
“Our teens will do what they value,” explains Saad. “By understanding their values as parents, we can meet them where they are and find ways to have unstructured fun together to explore creativity, build resilience and experience joy without the pressure of productivity.”
Emotional Self-Care
Self-care goes beyond bubble baths and face masks; it is about nurturing mental health, emotional well-being and overall balance. Teens need to understand that rest, reflection and time for themselves are necessary for long-term happiness and success. Saad suggests, “Find fun ways to nurture well-being together. This not only supports our teen’s mental health but also fosters deep connections and feelings of safety.”
Beyond Compare
In an era of constant comparison, especially via social media, teen girls can feel pressured to measure up to others. This competitive culture fuels feelings of inadequacy and insecurity.
“By focusing on progress rather than flawless outcomes, our
teen can develop self-assurance, creativity and the motivation to keep striving,” Kar advises. “We can approach challenges as learning opportunities, reminding ourselves and our teen to approach life through the lens of progress, not perfection. Perfection is a myth; progress is an achievable goal.”
“Our children are here to help us evolve as human beings in the world; therefore, nurturing their health and well-being is a two-way street,” observes Saad. “Let’s inspire them to define joy, success and happiness on their own terms, as we do the same for ourselves. In a world that constantly asks us all to measure up, we can help our teens realize that true worth is not found in a checklist, but in the beautiful, ever-evolving story of who we are.”
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/ kids-corner.
Sustainable Sportswear
Banishing Plastic From Fitness Apparel
by Tom Whittle
Workout clothing and activewear are prized for their comfort, stretch, durability, moisture-wicking and quick-drying properties, but these garments also contribute to the growing prevalence of microplastics in our water supply, eco-
systems and bodies. One problem is the synthetic nature of gym attire. Fabrics like polyester, nylon, acrylic and spandex are non-biodegradable, fossil fuel-dependent and shed a significant number of microfibers during manufacturing, wearing and
washing. A 2019 study published in Scientific Reports estimated that 640,000 to 1,500,000 microfibers were released during each washing machine cycle, depending on the type of garment.
Small but Pervasive
Microfibers, a common type of microplastic, are tiny plastic particles smaller than five millimeters, while nanoplastics measure from one to 1,000 nanometers. They are released into the environment whenever larger pieces of plastic break down, and they end up virtually everywhere, from the ocean depths to the air we breathe. Once in waterways, these minuscule particles are mistaken for food by aquatic life, harming marine species and ultimately entering the food chain that reaches our plates.
Research has revealed that nano and microplastics (NMPs) infiltrate human tissue, including the lungs, placenta and blood. They also build up in the body. A study published in Environmental Science & Technology estimates that by age 18, individuals have an average of 8,300 microplastic particles in their tissues, and by age 70, this accumulation surpasses 50,000 particles.
An increasing body of research suggests a link between plastic exposure and human health conditions. A review of data published in the International Journal of Molecular Sciences presented evidence that NMPs accumulate first in the gastrointestinal tract and later in other tissues, including the brain. A number of effects have been demonstrated, including alterations to the balance of gut microbiota, intestinal barrier permeability (leaky gut), oxidative stress, inflammation, neurotoxicity and behavioral disturbances. A 2023 study published in Frontiers in Endocrinology reported toxic effects by NMPs on the endocrine system.
Eco-Friendly Fabrics
In response to the growing concern about NMPs and microfiber shedding, several
activewear and textile brands are pioneering eco-friendly materials that do not compromise on performance. Here are a few examples.
• Organic cotton is breathable, soft and biodegradable. While it may not wick away perspiration as effectively as polyester, advancements in cotton blends have enhanced their suitability for active lifestyles.
• Lyocell, derived from sustainably harvested hardwood pulp, is a soft, hypoallergenic, lightweight, breathable, moisture-wicking and biodegradable semi-synthetic fiber used in a number of different textiles.
• Recycled polyester uses post-consumer plastics like water bottles to create fabrics. Although it still sheds microplastics, this option reduces virgin plastic production.
• Bamboo fabric is naturally antibacterial, moisture-wicking and biodegradable. Look for manufacturers that follow sustainable production practices.
• Merino wool offers breathability, temperature regulation and odor resistance, making it an excellent natural alternative for workout gear.
Minimizing Microfiber Shedding
When laundering synthetic activewear, follow these simple steps to reduce microplastic release.
• Wash less frequently. Instead of washing sweaty clothes after every workout, allow them to air-dry and reuse them once in a while.
• Wash on low heat. High temperatures weaken synthetic fibers, causing them to release more microfibers. Opt for cold- or low-temperature washes.
Microplastics find their way into the foods and drinks we consume.
• Use a short, gentle cycle. With less agitation, fabrics tend to remain intact, reducing microfiber shedding and extending the life of the garment.
• Skip the tumble dryer. Hanging clothes to air-dry will significantly reduce fiber shedding.
• Place synthetic garments in a microfiber filter bag. During the laundry cycle, these bags will capture microfibers, preventing them from washing down the drain.
• Install a microfiber filter for the washing machine. This will eliminate the need
to presort the laundry, while stopping microfibers from flowing out with the water.
• Use a microfiber laundry ball: These innovative laundry balls will reduce the number of loosened microfibers entering waterways.
Our bodies deserve health; our planet deserves care; and our communities deserve to thrive. When shopping and caring for activewear, consider its impact beyond the gym.
Tom Whittle is the national publishing manager of Natural Awakenings magazine.
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Healthy Cravings
Snacking for Hormonal Harmony
by Maya Whitman
We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.
Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.
It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.
Decoding Cravings
Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”
Likoper from Getty Images/CanvaPro
Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”
Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood
sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.
For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.
Picking Proteins, Ditching Sugar
Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw
materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.
The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.
According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter
production. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.
DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.
Maya Whitman is a regular contributor to Natural Awakenings.
CHIA PROTEIN BARS
YIELD:
12 BARS
1½ cup pitted dates, packed
½ cup almond butter
1 tsp vanilla extract
¼ tsp kosher salt
1 cup raw walnut pieces
½ cup chia seeds
½ cup hemp seeds
½ cup unsweetened, shredded coconut
½ cup non-dairy dark chocolate, chopped
⅓ cup raw cacao powder
Line a 9-by-9-inch baking pan with parchment paper.
In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.
Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.
Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months.
Recipe from Eat Like a Girl courtesy of Dr. Mindy Pelz.
PUMPKIN CHIA PUDDING
YIELD:
1 SERVING
1 cup low-fat Greek yogurt
2 Tbsp chia seeds
1 tsp vanilla extract
¼ cup pumpkin puree
1 Tbsp chopped pecans
In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.
In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.
Recipe courtesy of Holly DeLong.
nata_vkusidey from Getty Images/CanvaPro
BUBLÉ
"Like
YIELD: 1 SERVING
¾ cup whole-milk, plain Greek yogurt
3 tsp cacao nibs
¼ tsp cinnamon
½ medium-sized banana, sliced
1 Tbsp pumpkin seeds
½ cup raspberries
Top yogurt with all other ingredients and enjoy.
Recipe courtesy of Holly DeLong.
CACAO BANANA YOGURT BOWL
GenAI/CanvaPro
An Invitation From Mother Earth
by Marlaina Donato
Connections between women and the Earth’s natural rhythms ran deep in ancient civilizations and spiritual traditions worldwide. Women held important roles in agriculture, cultivating the soil and grinding grain. From the village herbalist that brewed roots for ailing townspeople to the Victorian ladies that used floriography (the language of flowers) to convey unspoken sentiments, women’s intimate connection with nature spans millennia. These cultural threads continue to influence our folklore and fairy tales, as well as our reverence for Mother Nature.
When environmental activist Julia “Butterfly” Hill climbed an ancient redwood tree in 1997 to protest the clear-cutting of old-growth forests, she had no intention of living in the forest canopy for two years. This harrowing act of activism not only forged a life-altering relationship with the elements and her inner wilderness, but also inspired a global mission to encourage others to care for the planet in small ways.
The rest of us don’t have to live in a tree to contribute to the environment, but we can begin by repairing our estrangement from Mother Earth. Despite efforts to live sustainably, that innate, energetic umbilical cord connecting us to the natural world has been severed for too many of us. We go days and weeks without sunlight on our skin or sand between our toes. Spending time outdoors has become a forgotten necessity, and we
are paying the price for this alienation between Gaia and our physical bodies.
Taking time to walk the dog, plant a patio flower garden, play on the swings with the grandkids or enjoy a morning coffee on the deck are all simple ways to tap into Mother Nature’s restorative benefits. Planning a camping trip, attending a plant identification workshop or taking lunch
breaks outside can have profound effects on our neurotransmitters, hormonal rhythms and morale. Reestablishing this connection enables us to remember our ancient roots, which, in turn, nourishes a brighter tomorrow.
Marlaina Donato, an author, painter and composer can be reached at WildflowersAndWoodSmoke.com.
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The Evolving World of Pilates
An Exercise for Every Age and Ability
by Carrie Jackson
Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.
Angela Pawlicki, owner of Amplified
Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn. Pilates builds strength, posture, range of motion and stability, which are key aspects of
physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”
A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”
The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and
tear our bodies experience from cell phones, computers and seated jobs.”
In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”
Pilates apps offer convenient options for busy individuals. Better Me (BetterMe.world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology.com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.
Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength,
empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for long-term well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can improve your balance and reduce the risk of falls.”
While trends like wall Pilates and aqua Pilates gain traction on social media, Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”
The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche
suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”
Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.
Alena
Reversing Hair Loss in Women
A Review of Systemic and Topical Natural Solutions
by Marlaina Donato
Hair loss among women can occur at any age for various reasons. However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.
Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.
Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.
While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.
To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified—whether it’s a
hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”
Systemic Solutions
“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”
When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results. A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-to-moderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.
To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can help individuals mitigate stress and the elevated cortisol levels that follow. Excessive cortisol promotes inflammation, which can disrupt cell signaling in hair follicles and cause an imbalance between estrogen and testosterone.
“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair
follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”
According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.
Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”
For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.
Topical Treatments
A small study published in the peer-reviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.
Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.
Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.
Felber cautions, “If you’re still using toxic shampoos, endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.
Marlaina Donato, an author, painter and composer, can be reached at WildflowersAndWoodSmoke.com.
Canine Appetite Loss
How to Get Older Dogs Eating Again
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
When an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness. Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.
Causes of Appetite Loss
According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.
• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.
• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.
• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.
• Cognitive dysfunction syndrome, similar to dementia in humans, can cause confusion and behavioral changes, thereby disrupting their eating habits.
• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.
• Stress and anxiety trigger the release of cortisol and other hunger-suppressing hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.
Appetite Boosters
Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds
suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.
Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for high-quality protein and healthy fats. Soothing herbs like slippery elm and marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.
Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.
Emmet Bondurant, of St. Petersburg, has captured his Winston, an 8-yearold male King Charles spaniel, at his couch potato fineness. The consummate lap dog, says Emmet, Winston’s fave thing in the world is dinnertime. We get you, Win!
Email your favorite pet picture to Debbey at dwilson@natampa.com for inclusion in the magazine.
Stress Reducers
For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms like reishi and chaga. “Using a PEMF [pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.
Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety. Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.
Signs of Trouble
A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises. Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.
“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating
patterns and symptoms can help veterinarians identify underlying issues and recommend suitable treatments.
Complementary Treatments
Holistic methods can complement traditional veterinary medicine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choosing one over the other—it’s about combining the strengths of both,” Reynolds explains.
A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Supplements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.
Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep senior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can alleviate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
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Calendar of Events
Tuesday, May 6
FREE Holistic Health Gathering - 6-7pm. Join us for an informal hour where you will meet and interact with several practitioners of natural health, including Patricia V. Scott, PhD, Board Certified Clinical & Medical Hypnotherapist. Dr. Lisa Marsh, Chiropractor, hosts these gatherings on the 1st Tuesday monthly at the Holistic Center for Vibrant Health, Oldsmar. More info: 727943-5003, UPHypnosis@yahoo.com.
Sunday, May 11
Happy Mother’s Day
Wednesday, May 21
FREE Hypnosis-NLP Webinar “Hypno Expo Review” - 7:30-8:30pm. Interactive webinar hosted by Board Certified Medical Hypnotherapist, Master Trainer & NLP Master Practitioner, Patricia V. Scott Ph.D. Patti shares 33 years of experience with practical, easy to use concepts & techniques with Q&A. All welcome 3rd Wednesday monthly w/various topics. May include a hypnotic experience. Register for log-in details: UPHypnosis@yahoo.com, UPHypnosis.com.
PLAN AHEAD
Saturday, June 14
bare RV Resort 3rd Anniversary Pool Party & BBQ - 1-4pm. Help bare RV Resort celebrate our 3rd anniversary! A clothing optional pool party with live music, a BBQ and lots of fun. $15/Ladies; $30/Gentlemen; $35/Couples. 6901 Caliente Blvd., Land O Lakes, 813-996-6008, bareRVResort.com
Heal Your Life® Workshop Leader Training - 14-20 June, train in Louise Hay’s philosophy, personally approved by her. Six nights/seven days training in Orlando takes you on a deep dive into Louise’s techniques and provides you with complete materials to lead up to 15 different workshops. Call Master Trainer Patricia Crane, 760-539-2227. HealYourLifeTraining.com/florida.
Saturday, June 21
Holistic Health Discovery Event - 10am4pm.Come meet experienced practitioners, ask questions and learn how different approaches can support your physical, emotional and spiritual well-being. This is your chance to discover new possibilities, connect with a like-minded community, and take steps toward deeper healing—all in one welcoming space. Event is Free. Just stop by and explore. Roma Holistic Health, 6161 Dr MLK Jr St N, Ste. 102, St. Pete. 727-692-7154.
Basic Hypnosis & NLP 2-Day Training Online - 2-7pm, June 21 & 22. Fun, interactive class gives you basic knowledge and skills of Hypnosis & NLP (Neuro Linguistic Programming) principles & techniques. Learn by experiencing. Help yourself and others achieve goals and make positive, permanent changes. Includes workbook, video replay, Hypnosis MP3, Certificate of Completion. $65 or $55/ (UPHI Mbr). Register: UPHypnosis.com/hypnosis-nlp-2-day.
Saturday, June 28
Medical Hypnotherapy Specialty Certification (Online) - 1-6pm. Four interactive weekends plus outside assignments. Prerequisite: 200 hours prior hypnosis training. Patricia V. Scott, PhD, Certified Master Trainer for the International Medical & Dental Hypnotherapy Association, teaches medical applications to work with referrals. Dates: June 28-29; July 1213, 26-27; Aug. 9-10. Early registration discount before 6/10. UPHypnosis.com.
Saturday, July 19
Hypnosis International Certification Begins - Receive 3 Certifications: International Association of Counselors & Therapists, International Hypnosis Federation & UP Hypnosis Institute with Patricia V. Scott, Ph.D. Training online (Zoom) w/some “Live” for locals (Oldsmar). Learn basic & advanced techniques, medical uses, regression, parts-integration, time-line techniques, smoking cessation, weight control, NLP & more. Enroll by 6/30 for Early Discount. Pay-Over-Time available. 727-943-5003. UPHypnosis.com.
Friday, August 8
Wisdom of Light Conference - Aug. 8-10, 3pm Fri through 3pm Sun. A weekend gathering of leaders in the fields of Science, Spirit, Ancient Civilizations, Health and more. Conference Fee: $444. Charlotte Harbor Event Center in Punta Gorda. Details and a full list of speakers and events are posted at WisdomOfLightConference.com.
Ongoing Events
Sunday
Free Dianetics Film - 10am-10pm, Mon-Fri. 9am-6pm, SatSun. What Happens When We are Unconscious? In this 30-minute film, Dianetics explains the discovery of the Reactive Mind for the source of your fears, insecurity, phobias and nightmares. 1300 E 8th Ave., Tampa, 813-872-0723.
Monday
“Rich & Righteous” Spiritual & Material Wealth Class11am-noon. Join Elasa for a transformational weekly journey through Rich and Righteous RICHuals, where we’ll explore Quantum Soul Wealth and master Spiritual Wealth to manifest Heaven on Earth. This group is designed to help you magnetize and circulate abundance by aligning with your highest path, using your gifts to generate financial flow for visionary projects, and amassing wealth with integrity. R3 Miracles, 1017 Illinois Ave., Palm Harbor. 727-221-7564, 727-452-7526, R3Miracles.com.
Meacham Urban Farm - 3-7pm Mon. & Fri. Homegrown and high quality, all-organic produce onsite. What they do not produce themselves, they source from other local farmers, ranchers, bakers and artisans, including a variety of vegetables, fruits, breads, meats, eggs, honey, ferments, raw dairy, soaps, flowers, plants and more. The Farm Store is open to the public every weekend, no membership needed! 1108 E Scott St. (downtown), Tampa. Learn more, MeachamFarm.com.
Feldenkrais with Bonnie K - 5:45pm, Online! Awareness Through Movement classes: Lessons (in chairs/on floor) are designed to quiet non-working habitual patterns, invite you into a process for learning and offer experiences for more efficient movement. Ongoing classes - movement lessons w/replays. More info, 941-360-2248. FeldenkraisInSarasota.com. Register with Bonnie at: FeldenkraisinSarasota.com/Sarasota-ClassesFeldenkrais/
Tuesday
Restorative Yoga with Collette - 5-6:30pm. Unwind and let go with a calm and recharged flow. A gentle practice with fully supportive postures, mindfulness and breath. This beginner’s session will help reduce stress, ease physical and mental tension, increase balance, strength and flexibility. Boosting overall health and energy levels. Space limited. $15/per class. Six Oaks Wellness, Garden Suite, 607 1st Ave. SW, Largo. RSVP 727-250-9688.
Wednesday
Feldenkrais with Bonnie K - 11am, Online! Awareness Through Movement classes: Lessons (in chairs/on floor) are designed to quiet non-working habitual patterns, invite you into a process for learning and offer experiences for more efficient movement. Ongoing classes - movement lessons w/ replays. More info, 941-360-2248. FeldenkraisInSarasota.com Register with Bonnie at: FeldenkraisinSarasota.com/SarasotaClasses-Feldenkrais/
Yoga Session: Hatha Yoga with a Therapist -6:30-7:30ish pm. Join Elizabeth Rice, LCSW ACE CFI, for a yoga session that will not only strengthen your mind-body connection, but will help you to get in deeper touch with your inner calm. Space is limited, reserve now. $15/per session. 6251 Park Blvd., Ste. 9, Pinellas Park. 727-346-5875.
Thursday
Shamanic Sound Healing Journeys - 7-8:30pm. Using our multidimensional soundscapes and psychedelic videos will take you on a deep dive within Self, where knowledge, guidance and wisdom are abundant. Event takes place in virtual reality which can be accessed via computer or with VR headsets (ideal). Free. Host: JoAnn Shivanti | VRchat.com VITAL.3731 | World: Psychedelic Caverns. Info, 3rdeyeguidance.com/events, 727-4347433, shivanti@3rdeyeguidance.com
Friday
Restorative Yoga with Collette - 9-10:30am. Unwind and let go with a calm and recharged flow. A gentle practice with fully supportive postures, mindfulness and breath. This beginner’s session will help reduce stress, ease physical and mental tension, increase balance, strength and flexibility. Boosting overall health and energy levels. Space limited. $15/per class. Six Oaks Wellness, Garden Suite, 607 1st Ave. SW, Largo. RSVP 727-250-9688.
Quantum Soul School Class with Elasa - 1-2:22pm. Join drop-in session ($20/donation per strong-week) or commit to 3-month Quantum Soul Practitioner Program. Each week, we explore ascension topics, from Quantum Healing, Clair Senses and Reality Creation to Eternal Soul Abilities, Light Language and much more. Sessions featuring guided meditations and practices are tailored to each group’s needs. Classes build progressively; designed for both beginners and adepts ready to deepen their mastery. R3 Miracles, 1017 Illinois Ave., Palm Harbor. 727-221-7564, 727-452-7526, R3Miracles.com.
Saturday
Meacham Urban Farm - 9am-1pm Sat. 10am-1pm Sun. Homegrown and high quality, all-organic produce onsite. What they do not produce themselves, they source from other local farmers, ranchers, bakers and artisans, including a variety of vegetables, fruits, breads, meats, eggs, honey, ferments, raw dairy, soaps, flowers, plants and more. The Farm Store is open to the public every weekend, no membership needed! 1108 E Scott St. (downtown), Tampa. Learn more, MeachamFarm.com.
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Hypnosis
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Integrative Medicine
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Dr. Prudhvi Karumanchi 8320 Stone Run Ct., Tampa 33615 813-322-6171
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Committed to finding the root cause, Holistic MD offers: IV Nutrition, Regenerative Treatments, Functional Medicine, Heavy Metal Detox, Energy Healing, Weight Loss, Anti-aging and more. Out-of-Network Provider.
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Dr. Salome Masghati, MD
Sheryl McCarty, APRN Dennis Eroh, PA-C 130 Island Way, Clearwater 727-233-1933
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Integral Urgent Care & Primary Care prioritizes patient-centered care, providing Primary Care and walk-in Urgent Care services weekdays 9am-5pm, plus weekends 9am-2pm for convenience.
MIND BODY SPIRIT CARE
Ron N. Shemesh, M.D. 12952 N Dale Mabry Highway, Tampa 813-935-CARE (2273) MindBodySpiritCare.com
Integrative & holistic medicine for women & men: Natural Hormone Therapy, Anti-Aging, IV Chelation, Nutritional Vitamin Therapy, Fatigue & Stress Management, Weight Loss, Yoga, Nutritional Counseling. Affiliated with St. Joseph Hospital. Most insurance accepted.
PEAKS OF HEALTH METABOLIC MEDICAL CENTER
Tracie Leonhardt, DO 1120 Belcher Rd. S., Ste. 2, Largo 727-826-0838
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Dr. Leonhardt is Board Certified & Fellow of the American Academy of Anti-Aging and Regenerative Medicine. Offers a personalized program for each individual patient. Hormone replacement therapy, weight loss, thyroid, GI issues, Diabetes, infrared sauna, IV nutrition, Anti-aging, Chronic fatigue, adrenal fatigue, and toxicities. See ad page 11.
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9095 Belcher Road North, Pinellas Park 727-548-0001
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A Wellness Center for Age-Management, Functional Medicine and Medical Weight Loss.
Specializing in Bio-Identical Hormone Replacement including Pellet Therapy, Gut Health/Food Allergies, Detoxification, Nutritional Evaluations, Acupuncture, Massage therapy and more. See ad page 23.
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THE GROSSGOLD CLINIC
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6251 PARK BLVD., STE. 9C, PINELLAS PARK 33781
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Reflexology
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Certified Reflexologist and LMT 727-543-3048 by appointment Clearwater, MA0028171
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BARE RV RESORT
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Thermography
GREENPOINT THERMOGRAPHY
John D. Bartone MD 7901 4th Street North, Suite 316 St. Petersburg, FL 33702
727-576-0100
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Veterinarian
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Dr. Cathy Alinovi, DVM
2189 Cleveland St., Clearwater, FL 33765
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