Natural Awakenings Richmond May 2024

Women’s Wellness

Regina Hall Rudolph, Publisher

The arrival of spring is the perfect time to renew our commitment to healthy living and sustainable lifestyles. This month, we are delighted to present a collection of articles focused on women’s wellness, covering topics that resonate deeply with the diverse experiences and journeys of females everywhere.

From exploring the intricacies of hormonal balance to celebrating the beauty and strength of natural childbirth, our pages are filled with invaluable insights and practical advice to support you on your holistic journey.

One highlight is our feature offering holistic approaches to support women in navigating the ebb and flow of their hormonal health. From nutrition, lifestyle adjustments, natural remedies and mindful practices, experts in the field provide a wealth of information to empower you to reclaim control of your well-being.

We also delve into the transformative power of natural births, celebrating the innate wisdom of women’s bodies and the joy of bringing new life into the world in a gentle and empowering way. Through inspiring birth stories and expert advice, we aim to demystify the childbirth process and inspire confidence in the innate capabilities of women.

I am happy to invite you to discover the joy and liberation of dance through our exploration of its myriad physical, emotional and spiritual benefits. Whether tapping into your creativity through expressive movement or finding solace and connection on the dance floor, we encourage you to embrace the transformative power of dance as a form of self-expression and self-care.

As we journey together toward greater health, happiness and harmony, let us celebrate the unique beauty and resilience of women everywhere. Thank you for being part of our community and joining with us and our advertising sponsors that allow this publication to be provided free of charge on this enriching exploration of women’s wellness.

With gratitude and warmth, Regina

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Community Yoga on the Museum Lawn

Align Yoga Rocks & Reiki will present their popular community yoga sessions at the Virginia Museum of Fine Arts Saturdays at 9 a.m. from May 11 through October 31 on the lawn. These sessions cater to all levels of experience, making them perfect for beginners and enjoyable for families.

Location: 200 N. Arthur Ashe Blvd., Richmond. Pre-register (required) at AlignRVA. com/events.

Springtime Spectacle at the Ginter Garden

Lewis Ginter Botanical Garden will celebrate spring with A Million Blooms, featuring peonies, iris, azaleas and pitcher plants from 9 a.m. to 5 p.m. daily through May 31. Visitors can delight in the enchanting spectacle of thousands of bulbs bursting into bloom alongside the ephemeral charm of spring wildflowers and the radiant allure of daffodils.

This is a time of unparalleled beauty that awaits exploration. Whether seeking a delightful outing with friends and family or a serene moment of personal rejuvenation, the Garden provides the perfect sanctuary to indulge in a delectable lunch at the Garden Cafe and peruse the Garden Shop for the latest in spring merchandise, ensuring the visit is unforgettable.

Location: 1800 Lakeside Ave., Richmond. For more information, call 804-262-9887 or visit LewisGinter.org/visit/events.

New graduates of Glenmore Yoga’s 200-hour Teacher Training Program include Audrey Walls, Sally Scott and Tracy Burkard. Glenmore offers yoga, Pilates, traditional yoga, teacher training, massage therapy, workshops and events.

Kathleen Baker, RYT-200, BSBA, has managed Glenmore Yoga since 2005 and became the owner in 2016. She has been a certified yoga teacher registered with Yoga Alliance since 2007.

Location: 10442 Ridgefield Pkwy., Richmond. For more information, call 804741-5267 or visit GlenmoreYoga.com. See ad, page 25.

WellcomeMD Offers Concierge Health Care in Richmond

Dr. Tasha Dickerson, WellcomeMD, is a lifelong resident and career-long physician of Richmond, and offers what the practice terms “Concierge 2.0,” the next generation of concierge medicine for the area. With a focus on preventive care, they devote the time and tools to provide personalized care to help patients achieve optimal health.

Dickerson uses the most advanced lab tests and focuses on lifestyle, stressors and environmental exposures to avoid, treat or reverse health issues. She takes an integrative approach to primary care and has expertise in treating patients with chronic disease and weight management.

With nearly two decades of practice in family medicine and having a special interest and completing coursework in functional medicine, Dickerson is board certified in Family Medicine and certified by the National Board of Physicians, and Surgeons. She received her M.D. from the Virginia Commonwealth University and completed her residency at Hanover Family Physicians, in Mechanicsville, Virginia.

They offer same-day appointments, 90-minute annual physical exams, a “waitless” waiting room, no-rush appointments with physicians and a health and fitness coach. Members have 24-hour, seven-day access to physicians, including their cellphone number.

Location: 2500 Gaskins Rd., Ste A-B, Richmond, VA. For more information, to schedule a discovery call or to join the clinic by becoming a member, visit WellcomeMD.com. See ad, page 6.

Dr. Tasha Dickerson

Cutting-Edge Neurofeedback Therapy at Brainiac

by Martin Miron

Brainiac Wellness helps people reduce troubling symptoms and navigate problems within relationships using a variety of groundbreaking interventions within mental health treatment, including neurofeedback, eye movement therapy, audio-visual entertainment and traditional individual and family counseling.

Owner Cheryl Desvernine is a licensed professional counselor by the Virginia Board of Health Professionals with more than 30 years of experience counseling patients. She is certified in neurofeedback and Accelerated Resolution Therapy (ART), an eye movement technique.

Ken Garland is a therapist and licensed professional counselor with eye movement desensitization and reprocessing (EMDR) certification. His specialty is working with adults that suffer from post-traumatic stress disorder, anxiety and other traumas.

Neurofeedback treatment is a learning intervention for the brain offered to clients ages 6 and older. It uses sensors or electrodes placed on the scalp to mimic a doctor’s stethoscope, but instead of hearing a heartbeat, brain wave activity is monitored through a map of the client’s brain. This allows for individualized treatment, because specific needs can be programmed into the digital technology so certain brain wave frequencies are produced. Clients receive feedback in the form of a computer screen growing lighter or darker, thus signaling whether the client is getting closer or further away from their goals.

Brainiac employs three neurofeedback technicians that each require 16 hours of education and six weeks of client contact before performing sessions under the supervision of Desvernine. Garland provides EMDR and counseling services to adults 18 and older. Emiley Stout, 200-YTT, is cross-trained in administrative duties, as well as being a neurofeedback technician. She specializes in social media and marketing activities.

Brainiac is one of the only Biofeedback Certification International Alliance-certified neurofeedback companies in the area. Desvernine states, “The time-consuming certification process, education

requirements and cost of equipment needed for neurofeedback stop many providers from offering the service. Furthermore, neurofeedback offers an alternative to clients who feel like medication management and traditional counseling haven’t been effective. Eye movement therapy works rapidly to provide faster relief to clients who are struggling and suffering.”

A major challenge is providing education about what neurofeedback is, how it works and the research behind it. In the past 10 years, the treatment has built more trust in the field. The Association for Applied Psychophysiology and Biofeedback recently published Evidence-Based Practice in Biofeedback and Neurofeedback, 4th Edition, with 560 pages reviewing research on neurofeedback.

Brainiac features monthly events and specials such as a "Spread the Love" campaign that was held in February, during which clients entered for a chance to win a free brain map valued at $350, and more promotions are planned. One nascent project is showing The Signal in the Noise, a documentary about Jay Gunkelman, a pioneer in the field of electroencephalography (EEG) and neuroscience, in a local cinema for business partners and the public to view, but no date has been set.

Brainiac Wellness is located at 3932 Springfield Rd., in Glen Allen. For appointments and more information, call 804-250-3450 or visit BrainiacWellness.org. See ad, page 23.

Cheryl Desvernine

Psychological Benefits of Tea Rituals

In the hustle and bustle of life, finding moments of peace and tranquility can be challenging. One unexpected haven for mental well-being lies in the simple act of brewing tea. Beyond its physical health benefits, the art of tea-making can serve as a powerful psychological grounding method, fostering mindfulness and a sense of calm.

Rituals and Routine: Tea-making involves a series of mindful steps, from selecting the tea leaves to waiting for the water to reach the perfect temperature. Engaging in this ritual creates a sense of routine, offering stability and predictability in a world often characterized by chaos.

Mindful Presence: The process of brewing tea demands our full attention. As we measure the tea leaves, inhale the fragrance and observe the water changing color, we become fully present in the moment. This mindfulness practice helps to shift focus away from stressors and anxieties, promoting a mental state of calm awareness.

Sensory Experience: The rich aromas and flavors of different teas engage the senses, providing a sensory experience that can be both grounding and pleasurable. The tactile sensations of handling tea leaves, feeling the warmth of the teapot and savoring each sip contribute to a sensory-rich escape from the demands of daily life.

Ceremonial Connection: In many cultures, tea-making is steeped in tradition and ceremony. Adopting or adapting these rituals can create a sense of connection to something larger than ourself. Whether the Japanese tea ceremony or a personal tea ritual, the process can instill a sense of purpose and meaning, fostering a deeper connection to our own values and identity.

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Time for Reflection: Brewing tea often requires patience. As we wait for the water to boil or the tea to steep, there is an opportunity for introspection. This time can serve as a mental pause, allowing us to reflect on the day, set intentions or simply appreciate the stillness. It becomes a moment of self-care in an otherwise fastpaced world.

Social Bonding: Tea-making can also be a shared experience. Whether with family, friends or in a community setting, the act of brewing and enjoying tea together creates a space for social bonding. Connection with others is vital for psychological well-being, and tea rituals provide an avenue for meaningful interactions.

The seemingly mundane task of brewing tea is a gateway to psychological well-being. By embracing the mindfulness, sensory engagement and traditions associated with tea-making, individuals can carve out moments of tranquility in their daily lives. So, the next time we reach for the kettle, consider it not just a routine task, but an opportunity to brew a cup of serenity for the mind and soul.

Regina Rudolph is the publisher of Natural Awakenings Richmond

Low-Dose Calcium Supplementation in Pregnancy

Hypertensive disorders of pregnancy, which include preeclampsia, complicate 2 to 8 percent of pregnancies and are estimated to cause 45,000 maternal deaths annually worldwide. These disorders are also associated with an increased risk of preterm birth, the leading cause of death among children worldwide.

Calcium supplementation of 1500 to 2000 mg per day, divided into three doses, during pregnancy has been recommended by the World Health Organization (WHO) since 2011 to reduce the risk of preeclampsia in populations with low dietary calcium intake. Previous trials of high-dose calcium supplementation of at least 1000 mg per day reduced the risk of preeclampsia by more than half and the risk of preterm birth by 24 percent. However, only a few countries have implemented routine high-dose calcium supplementation in pregnancy due to adherence concerns and high cost.

The findings of two independent, randomized trials conducted in India and Tanzania to compare the efficacy of low-dose calcium supplementation (500 mg per day) to highdose calcium supplementation (1500 mg per day) in reducing the risk of preeclampsia and preterm birth was recently published in The New England Journal of Medicine. In each trial, 11,000 first-time pregnant women were enrolled. The results indicate that lowdose calcium supplementation was as effective as the high-dose in terms of the risk of preeclampsia. The trial in India, but not the one in Tanzania, showed that the low-dose calcium supplement was as effective as the high-dose with respect to preterm birth.

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A Rise in Adult Seasonal Allergies

Seasonal allergies are not just a concern for children and can develop or worsen as we age. According to Dr. Gailen Marshall, president of the American College of Allergy, Asthma and Immunology, the prevalence of seasonal allergies among adults has increased, with about a quarter of U.S. adults reporting allergies compared to 19 percent of children.

Allergies occur when the immune system mistakenly identifies harmless substances such as pollen or grass as threats, leading to symptoms like sneezing, runny nose and itchy eyes. Moving to a different region with different pollen seasons can also trigger adult-onset allergies. Societal and environmental shifts such as climate change, globalization and air pollution have contributed to the increased prevalence of allergies among individuals of all ages.

While it is possible for children to outgrow their allergies, it is more challenging for adults to do so. Lifestyle changes, such as spending more time indoors or moving to another region, may help some individuals see improvement in their symptoms. Immunotherapy, which involves gradually exposing the person to small amounts of their allergen, is known to be an effective treatment for allergies regardless of when symptoms start.

Trends in Non-Alcoholic Drinking Habits

Treating Fibromyalgia with Cognitive Behavioral Therapy

Fibromyalgia is a chronic disorder that causes pain and tenderness throughout the body, fatigue and sleeping difficulties. Scientists do not fully understand what causes it. In a randomized, controlled study published in Arthritis & Rheumatology involving 114 women, researchers found that cognitive behavioral therapy (CBT) was superior to educational materials alone in reducing catastrophic negative thinking associated with fibromyalgia.

CBT is a form of psychological treatment that usually involves efforts to change thinking and behavioral patterns. Strategies include facing fears instead of avoiding them, using role play to prepare for potentially problematic interactions and learning to calm the mind and relax the body.

To measure the participants’ responses to CBT, researchers used various assessment tools alongside functional magnetic resonance imaging (fMRI), which measures the small changes in blood flow that occur with brain activity. The participants that received eight weeks of CBT experienced a reduction on the Pain Catastrophizing Scale, compared to a smaller drop in the group that received only educational materials. Furthermore, fMRI scans indicated changes in brain patterns following CBT, suggesting its effectiveness in addressing catastrophic thoughts. By providing evidence of tangible brain changes, this research can help validate the reality of chronic pain, which is often dismissed as being “all in your head.”

A 2023 Gallup Poll found that 62 percent of adults aged 18 to 35 say they drink alcoholic beverages, down from 72 percent two decades ago. The poll noted that young adults also drink less frequently and are less likely to drink to excess. As a result, bars like Happy Accidents, in Albuquerque, New Mexico, are increasing non-alcoholic options to cater to young consumers. The bar offers five mocktails that use ingredients such as matcha, garam masala and capsaicin oils to create complex and flavorful alcohol-free alternatives.

Mingle Mocktails was created by a recovering alcoholic looking for a way to feel included during social outings while choosing not to drink alcohol. Mingle offers flavors such as Key Lime Margarita and Cucumber Melon Mojito that are available in ready-to-drink cans, as well as in bottles for more premium mixing. NielsenIQ reports consistent double-digit growth in the nonalcoholic beer, wine and spirits market. The movement toward non-boozy alternatives is praised by experts for its positive impact on health and well-being, including improved sleep, energy, mental clarity, immunity and mood.

Circle Counseling and Services, LLC offers high quality, heart centered mental health care to children, adolescents, adults, couples, families and groups. We provide outpatient therapy and psychiatric medication management from ages 3 through the lifespan.

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Climate Change May Expose Buried Nuclear Waste

During the Cold War, American activities caused radioactive contamination in three countries, and the U.S. Government Accountability Office (GAO) recently issued a report about the status of these sites.

In the Republic of the Marshall Islands (RMI), the U.S. conducted 67 nuclear tests at the Bikini Atoll and Enewetak Atoll between 1946 and 1958. Rising sea levels caused by climate change could mobilize the radioactive contamination, posing risks to fresh water and food sources. According to the GAO, RMI officials (and residents) believe the U.S. Department of Energy is downplaying the current risk to human health posed by climate change-induced disturbances. Improvements in communication and environmental remediation strategies are recommended.

In Greenland (part of the Kingdom of Denmark), the contamination stems from a closed nuclear reactor that powered a U.S. military research base. Radioactive liquid is frozen in ice sheets, which Denmark is monitoring, as there is concern that climate change could release the contamination. While some studies suggest that much of the waste has decayed and will be diluted by melting ice, others highlight the presence of chemical waste such as polychlorinated biphenyls that could pose health risks.

In Spain, two U.S. defense aircraft collided in 1966, spreading radioactive debris on the town of Palomares. The countries worked together to remediate the area after the accident, but some radioactive contamination remains. Both countries signed a 2015 statement of intent to further clean up the site, but they still have not reached a final agreement.

The Lost Continent of Zealandia

According to a recent study published in Tectonics, scientists have completed the mapping of Zealandia, a largely submerged continent located below the Pacific Ocean roughly between New Caledonia and New Zealand. Zealandia covers an area of approximately 1.9 million square miles, nearly half the size of Australia. Only 5 percent of the continent is above water. The continent was first discovered seven years ago, but this study has provided a comprehensive map of its boundaries.

By analyzing rock samples and magnetic maps, researchers were able to gain insights into how Zealandia formed and separated from nearby landmasses. The granite samples collected from the northern portion of Zealandia contained zircon crystals, which hold valuable information about the continent’s geology. Through radiometric dating, scientists determined that these crystals formed around 100 million years ago, coinciding with the breakup of the supercontinent that once contained Zealandia.

Magnetic mapping was also used to provide a broader understanding of Zealandia’s shape and structure. The researchers found that highly magnetic rocks were aligned with fracture zones in the oceanic crust, indicating the stretching of the supercontinent’s crust prior to the breakup. This analysis helped confirm Zealandia’s geological connection to Antarctica and Australia.

We Have a Choice

In times like today, when every aspect of society seems to be in chaos, one easy response is to escape—through

drugs, alcohol, comfort food, non-stop entertainment or any other convenient mind-numbing practice. Many are defaulting to this “cure” for their discomfort. Others, feeling insecure, angry, and demanding change, agitate to take society back to what they remember as the “good old days.” They may not be clear about what exactly made the past better, but are more than willing to listen to people who place the blame for current troubles anywhere but where it actually belongs: on economic inequality and injustice.

A Major Transition

Most of us forget that another choice is possible. We can create a future completely di erent from the present or the past—one that expresses our most deeply felt desires to live together in peace, happiness, and prosperity. In fact, this choice is being reinforced, or perhaps stimulated, by the planetary energies now at play. We are currently in the midst of a major transition between two ages moving from the Age of Pisces into the Age of Aquarius, and such transitions tend to create chaos as the energies of the two constellations involved compete with each other. The energies of Pisces support individuality and devotion to separate religions or causes, while Aquarian energies promote cooperation, group e orts, synthesis, and brotherhood. As our planet moves closer to Aquarius, the

polarization and divisions among people and ideas will diminish, and we will find more common ground

So, now is the time to take advantage of the energies and to put forth visions of a world that would benefit all people—not just a few. In mundane terms, we need to expand the “Overton window”—the range of ideas that voters find acceptable—to include ideas that are not currently in the public eye—ideas that might at first be considered idealistic or even impossible to attain. For politicians to support policies outside of the window would be political suicide, as they would not be seen as legitimate options by society. Therefore, since it’s politicians who will be deciding the policies that will determine our future, we need to voice our desires for the kind of world we want, to make sure they are among the available options in the public discourse.

The Key: A Unified Vision of Sharing and Justice

How do we bring our ideas forward? The key is to have a unified vision, to voice it in large numbers, and to do so powerfully. Fortunately, we don’t have to do this alone. We have help in the form of the great spiritual teacher—Maitreya by name—who is here to accompany our transition into the Aquarian age, and we will see him soon He has said that peace can be established and our societal ills transformed by simply sharing planetary resources more equitably, creating justice in every societal institution, and restoring and

preserving our environment. We can count on him to galvanize people of goodwill to champion these priorities when he appears publicly, but we can start now.

We can talk about the future we want to our friends and relatives, call and write the president and our Congressional representatives on a regular basis about it, and spread the ideas through our social media outlets There is power in numbers, and the 99% of us non-wealthy are by definition the majority. We just need to project our vision of sharing and justice powerfully in as unified a way as possible everywhere, and together we can create a future that works for everyone.

For free information: Share-international.us 888-242-8272 info@share-international.us

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In The World Teacher for All Humanity, Benjamin Creme discusses the extraordinary ramifications of Maitreya’s appearance and teachings. Awaken to a world of infinite possibility if we’re all willing to share!

Anna Cabeca

on The Hormone Fix

by Sandra Yeyati

Known as “the girlfriend doctor”, Anna Cabeca is triple board-certified in obstetrics and gynecology, integrative medicine, and anti-aging and regenerative medicine. With 30 years of experience helping women optimize hormones and invigorate their sex lives, she is also certified in functional medicine and bioidentical hormone replacement therapy. Cabeca is the bestselling author of Keto-Green 16, The Hormone Fix and MenuPause. She has also developed a line of well-researched natural care products to relieve common issues such as vaginal dryness, incontinence, loss of libido and hormone imbalance, as well as nutritional supplements that complement her Keto-Green diet plans. She offers three online masterclasses, including Breeze Through Menopause, Sexual CPR and Magic Menopause.

What prompted you to develop the menus and recommendations in your books?

They stem from my own journey through early menopause at age 39 and being told there was nothing I could do but suffer or take an antidepressant. Following an early version of my diet and lifestyle program, I was able to delay menopause and have my daughter.

When I hit age 48, I started to gain weight and experience mood swings, brain fog, crashing fatigue, and an inability to concentrate or sleep through the night, which led me to develop my keto-green, or keto-alkaline, approach.

Can women relieve hormone-imbalance symptoms without medications?

Yes. We can reduce 80 to 90 percent of symptoms in the first two weeks, and 90 percent over another couple of months, with natural interventions and no pharmaceuticals. My plans focus on the right nutrition and intermittent fasting to facilitate detox, support metabolism, increase insulin sensitivity and maintain an alkaline state.

We also work on developing a positive mindset, getting good sleep by resetting your circadian rhythm, reducing stress,

eliminating toxins, and testing, which helps you manage and chart your progress. Then I will consider adding hormones. For menopause and postmenopause, research says we do better with some hormone support.

What is the basic principle behind balancing hormones?

Getting your body to make and use your own natural hormones in a healthier, more efficient way. We do that with detox and by improving the sensitivity of the most powerful hormones in our body. It takes more than hormones to fix your hormones. More than 90 percent of the relief comes from food and lifestyle improvements.

What hormones do you target in The Hormone Fix, and why?

When it comes to regulating and navigating the menopausal transition, you have to focus on the major hormones, which are insulin, cortisol, adrenaline and oxytocin. There’s a hormone hierarchy. I compare it to a university where the students are all the hormones

Courtesy Anna Cabeca

in our body—close to 50 of them—and they each have their own purposes and responsibilities. Teachers are like insulin, cortisol and adrenaline because they regulate the classrooms. If you have an unhealthy professor that allows students to do whatever they want, there’ll be chaos in the classroom. The most powerful hormone— the president of the university—is oxytocin, the hormone of longevity and quality of life.

Can you describe your Keto-Green diet?

The Keto-Green medicinal menus support your body’s detoxification and the metabolism of your hormones. They include highquality protein, high-quality fats and alkalinizing vegetables and fibers to support the gut and estrogen metabolism. To avoid the antibiotics and hormones in meat, we focus on nutritious, organic, wild-caught and grass-fed foods.

Can you explain the alkaline component of the plan?

A higher alkaline urine pH is associated with less metabolic disease (diabetes, hypertension and heart disease) and stronger bones. A more acidic diet takes you into a catabolic, breakdown state, instead of a build-up, nourishing state. We become more alkaline by eating alkalinizing vegetables and decreasing the acid load caused by things like sugar, stress, alcohol and dehydration. I have people measure and monitor their urine pH.

What recommendations do you have for loss of libido?

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.

What advice do you have for staying motivated on our health journeys?

If you’re hitting a plateau, work with an integrative practitioner or join a group that is working on a common goal to motivate you through healthy community. One of my patients the other day said, “You told me to have more fun, so I started taking dance lessons. I haven’t taken them in 30 years, and it’s so much fun.” Be sure to bring more fun into your life. Fun is the ultimate motivator.

Sandra Yeyati is the national editor of Natural Awakenings magazine.

To read a longer version of this conversation, visit naturalawakenings.com/2024/04/29/485469/ anna-cabeca-on-the-hormone-fix

The Road to Hormonal Harmony

Finding Balance and Thriving

by Marlaina Donato

Like a well-built home, the human body’s quality of life depends upon a sturdy foundation. A complex, hormonal matrix determines our vitality and impacts major areas of health, including growth and development, stamina, sleep cycles, bone health, blood sugar levels, fertility, weight and mood. Fifty hormones take turns keeping us alive, as well as impacting lesser concerns such as hair and skin quality.

Excessive stress, certain pharmaceutical medications, hormonal contraception, autoimmune diseases and, in rare instances,

tumors can throw the body into metabolic chaos. Supporting these fundamental allies through lifestyle changes that include a nutrient-packed diet, improved gut health, supplementation and medication, when needed, can help us get back on track. Most importantly, prevention is possible with the same approach.

“Hormones are the behind-the-scenes influencers, ensuring your body operates smoothly and adjusting to the ever-changing demands of your environment and internal states. When this delicate balance is thrown

off, the consequences can be widespread, affecting virtually every aspect of your health,” affirms North Carolina-based hormone specialist Deborah Matthew, M.D., author of This Is Not Normal: A Busy Woman's Guide to Symptoms of Hormone Imbalance

Even a slight imbalance of certain hormones—whether a deficiency or an excess—can compromise digestion, raise low-density lipoprotein (“bad” cholesterol), downgrade sex drive, foster cognitive issues, amp up anxiety and even affect heart rhythm. Lifestyle factors like smoking, poor

diet and lack of exercise also play a role in disturbing equilibrium. Matthew explains, “Hormones are chemical messengers that coordinate many functions well beyond the realm of reproductive health. They are produced by your endocrine glands and circulate through your bloodstream, delivering critical instructions to every tissue and organ.”

Oxytocin and Other Key Players

Like orchestra players, hormones work together, but the hormone oxytocin is the conductor. Hormones such as estrogen and testosterone, as well as the neurotransmitters dopamine and serotonin, cannot be produced or used properly without oxytocin. Good gut health also depends on it.

“The most powerful hormone in our body, hands down, is oxytocin. It also happens to be an alkalinizing hormone and helps oppose the negative, chronic effects of cortisol, our stress hormone,” says Anna Cabeca, a triple-board-certified OB-GYN and author of The Hormone Fix, Keto-Green 16 and MenuPause. “Oxytocin is what we refer to as the love and bonding hormone. It’s also a longevity hormone—muscle-regenerating, mood-elevating, pain-relieving and immune-boosting. It is vital to have a high level of it if we want to boost and support the other hormones.”

Cabeca recommends boosting oxytocin naturally. “It can be as simple as thinking of something that puts a smile on your face, brings you joy and happiness, makes you laugh or gives you that warm fuzzy feeling inside,” she explains, adding that cultivating a sense of gratitude “will help boost your oxytocin level and reduce your stress hor mone cortisol, which, when too high, leads to inflammation and acidity.” Her other goto oxytocin allies are funny movies, being in nature, hugs, intimacy, therapeutic massage and activities with others like yoga classes, hiking or team sports.

Journal revealed that 5 percent of patients with autoimmune thyroid disease also had an underlying primary adrenal insufficiency. An older study published in The Journal of Clinical Endocrinology & Metabolism in 2009 showed that 41 percent of patients with compromised adrenal function also suffered from hypothyroidism.

“In today’s high-stress environment, our cortisol production can become dysregulated. This is often called ‘adrenal fatigue’, although that term is not recognized by the conventional medicine world,” says Matthew. “This cortisol dysregulation often results in profound tiredness, cravings for salt or sugar, reliance on caffeine for energy and difficulty handling stress.” She notes that despite its widespread occurrence, adrenal compromise slips between the cracks of conventional diagnosis. Recognizing the interconnectedness of bodily systems is vital.

“A holistic approach to thyroid and adrenal health considers the entire spectrum of an individual’s health, lifestyle and emotional well-being,” Matthew says. “Holistic practitioners often employ comprehensive testing to uncover subtle imbalances, utilize natural supplements like adaptogenic herbs to support function and recommend dietary and lifestyle changes that address underlying causes of thyroid and adrenal symptoms.”

Fertility Factors

For many, planning a family is one of life’s high points, but according to the U.S. Centers for Disease Control and Prevention, 13 percent of married women under the age of 30 struggle to conceive; about 22 percent of married women between ages 30 and 39 are hit the hardest. The frustration can be agonizing. “I often say that infertility is not a diagnosis; it’s a symptom,” attests Aumatma Simmons, a double-board-certified naturopathic doctor, endocrinologist and fertility specialist at the Holistic Fertility Institute, in Berkeley, California. “When we consider infertility as a symptom, we start understanding that it is the check-engine light that our body is giving off, trying to tell us something is out of whack. Maybe it’s the hormones or something somewhere else in the body. The root causes must be discovered and addressed.”

Common contributors to infertility include amenorrhea (absent periods) caused by physical or emotional stress, weight extremes (obesity or underweight) and age. Simmons underscores the role of diet and lifestyle in both women and men. “It is wellresearched that lifestyle habits like smoking, alcohol and marijuana can contribute to fertility and pregnancy outcomes. Additionally, there is ongoing research about the role of sedentary lifestyles and body mass

The symbiotic relationship between the thyroid and our stress-fighting adrenal glands is also fundamental in systemic harmony. A 2015 study published in European Thyroid

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index as potential indicators of pregnancy outcomes. Even blood sugar and inflammation in the male partner can impact fertility, as well as a woman’s ability to carry a pregnancy to term.”

Simmons directly attributes food habits to egg and sperm quality, asserting, “Diet is vital in the role of implantation. There are studies that have shown that gut inflammation contributes to uterine inflammation, which directly affects implantation and pregnancy outcomes.” She also connects the dots between the mental and emotional health of both parents and baby success. Negative talk, poor self-esteem, responsibility overload and an inability to let go or ask for help can also foster infertility.

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Taking a few steps toward a more balanced body can go a long way. Cabeca emphasizes, “Deep, restorative sleep is essential to regenerate and rebalance. Physical activity is absolutely necessary for hormone circulation throughout the blood and lymphatic system, so doing things that make you huff and puff and sweat daily is critical.” She also recommends alkalizing the diet by amping up hydration and fortifying meals with low-carbohydrate food sources, low-glycemic fruits like berries, leafy greens, cruciferous vegetables and sprouts. Adding intermittent fasting to the mix also packs a positive punch, especially as progesterone and estrogen levels decrease with age and we have a higher risk for developing insulin resistance.

Everyday foods for hormonal happiness include healthy, high-fat foods like avocados, raw butter, ghee, egg yolks (rich in choline and iodine for healthy thyroid function), soaked nuts and seeds, flaxseed, hemp and olive oil; clean proteins like quinoa, organic pastureraised poultry and beef, wild-caught fish, lentils and beans; and spices like turmeric, cinnamon, cumin, garlic and fresh cilantro. Avoid trans fats, sugar and refined carbs, which trigger inflammation and disrupt hormonal balance.

Matthew recommends cortisol-lowering activities like meditation, yoga and breathwork, which help balance cortisol levels, improve our resilience to daily stressors and support overall hormonal health. She also stresses the importance of seven to nine hours of restful sleep by “establishing a consistent bedtime routine, minimizing exposure to blue light from screens before bedtime and creating a sleep-conducive environment in your bedroom. Many of your hormones are produced at night while you are in a deep sleep.” More shut-eye also regulates stress hormones and helps to repair the body’s cells and tissues.

Life is better when our bodies are happy, and change begins with small, inspired steps. Cabeca reminds us, “Create a life rhythm that works for you.”

Marlaina Donato is a visionary artist, composer, author of several books and long-time journalist for Natural Awakenings. Connect at BluefireStudio.art.

Giving Back to Mother Earth

by Marlaina Donato

Most of us can remember the first time we felt soft, cool grass under our bare feet or noticed sweet ozone in the air after a wild thunderstorm. The sometimes-incompressible wonders of Gaia sustain our existence, boggle our minds and inspire us to contemplate our place in the great universal order. Our love affair with this beautiful planet begins early, but it is easy to forget this sacred partnership in the mundane whirlwind of adult life. Like any other vital relationship in our lives, it is all too easy to take it for granted and allow ourselves to put forth minimal effort.

Whether we till the soil in our backyards, pick up trash along a hiking trail, choose eco-friendly cleaning products or simply pause to witness a glorious sunset, we are all custodians of the Earth. Fighting the good fight to decrease our toxic impact, preserve our woodlands and clean up our oceans can seem overwhelming, and like most dedicated caregivers, sometimes we feel weary.

We can gain a second wind by setting aside the alarming to-do lists and focusing on what is being accomplished daily. When we choose to weave simple tasks into the tapestry of ordinary days, our children learn by example, and the chain remains

unbroken. Most importantly, fulfilling our part in the whole need not be boring, too serious or time-consuming—it can be downright joyful.

Ways to give back to the planet:

• Plant a pollinator-friendly backyard or patio flower garden.

• Buy local produce and farm products whenever possible.

• Post short, informative social media posts about our allies: the bees, bats and opossums.

• Use less plastic.

• Go paperless when paying bills.

• Nix lawn chemicals, leave a portion of grass to go to seed and opt for green lawn care.

• Plan a local family vacation and support the neighboring economy.

• Learn creative ways to reuse, recycle and upcycle.

• Get more exercise and save on gasoline by walking to local businesses when possible.

Marlaina Donato is an author, visionary painter and composer. Connect at BluefireStudio.art.

Balancing Gluten

Making Peace With an Oft-Maligned Ingredient

by Deborah Bevilacqua

The rise in prevalence of celiac disease and related conditions, and shifts toward paleo, keto and other gluten-free diets, have driven the gluten-free products market from $973 million in 2014 to $6.5 billion in 2022. The market for these products is expected to reach $15.1 billion by 2032 according to The Brainy Insights, a market research company. However, switching to gluten-free products is not a one-size-fits-all decision.

Celiac disease affects an estimated 1 percent or approximately 3 million Americans, although approximately 60 to 70 percent of those have not been diagnosed, according to the Celiac Disease Foundation. The illness is an autoimmune condition that results in tissue damage in the small intestine, which may be accompanied by abdominal pain, gas and bloating, cognitive impairment, constipation, diarrhea, anxiety, fatigue, anemia, skin rashes and joint pain. It is diagnosed with blood tests and confirmed by taking pictures inside of the small intestine.

The National Institutes of Health report an additional 6 percent of Americans may have a related condition known as non-celiac gluten sensitivity (NCGS). While some symptoms of intolerance or sensitivity to gluten are similar to those with celiac disease, NCGS does not come with intestinal damage. Symptoms of NCGS also may occur outside the intestines such as heartburn, feelings of fullness, vomiting, headaches, anxiety, depression, a foggy mind and fibromyalgia-like symptoms.

For those allergic to wheat or other grains containing gluten or that have gluten-related disorders, permanently eliminating gluten is a must. This includes inhaling it, eating it and encountering it through skin or hair.

Gluten and the Gut

Gluten is a protein found in grains such as wheat, spelt, semolina, farro, barley and rye. These grains are a source of fiber, B vitamins, trace minerals and other nutrients. Many studies have

associated whole-grain consumption with improved health outcomes. For instance, as part of a healthy diet, wheat has been found to reduce the risk of diabetes, heart disease and weight gain.

Gluten interplays with the bacteria in the gut. The journal Nutrients published a review in 2021 of various studies that evaluated the effects of a gluten-free diet on the microbiome of healthy, celiac disease and NCGS patients. The researchers found that a gluten-free diet reduced the bacterial richness and affected gut microbiota composition of patients in all three groups. In patients with celiac disease or NCGS, the gluten-free diet created a positive effect on gastrointestinal symptoms and helped restore microbiota population by reducing the population of proinflammatory species. However, in healthy patients, a gluten-free diet had a negative effect on the gut by decreasing the number of beneficial species and increasing the number of bad microorganisms.

According to the Harvard T.H. Chan School of Public Health, changes in the amount or activity of good bacteria have been associated

with gastrointestinal diseases such as inflammatory bowel disease, colorectal cancer and irritable bowel syndrome.

“Changes in your diet can alter your microbiome within one to two days,” says Dr. Tom O’Bryan, an expert on wheat-related disorders, NCGS, celiac disease and their link to autoimmune diseases. “When you go on a gluten-free diet, you remove prebiotics that feed the good bacteria in your gut. This then causes the bad bacteria to flourish and reproduce, resulting in increased inflammation in your gut, a contributor to disease.” This makes sense as 70 to 80 percent of immune cells are present in the gut.

Effective Gluten-Free Dieting

Whether a gluten-free diet is required because of a gluten-related disorder or by choice, it is essential to add prebiotic foods to replace the beneficial impacts lost when eliminating wheat and other grains. Prebiotic and probiotic supplements are a start, but consumption of vegetables is the key.

“Probiotics are most effective when they are combined with a high-fiber diet featuring a variety of vegetables,” says O’Bryan. He recommends at least one daily serving of root vegetables, such as rutabaga, turnip, parsnip, radish, carrot and sweet potato, and two daily servings of prebiotic foods like bananas, garlic, onion, asparagus, leafy green vegetables, legumes, artichoke, apples and cocoa. “I also recommend a forkful or more of fermented foods each day. Vary it up with some sauerkraut, kimchi, miso or fermented beets, or drink some kefir or kombucha.”

“If you're experiencing digestive discomfort, give a healthy, gluten-free diet a try for at least 30 days and assess how you feel,” recommends Michelle Ross, a board-certified nutrition specialist, licensed dietician and functional medicine practitioner. “My recommendation is to stay away from the gluten-free aisle. The truth is many people that switch to a gluten-free diet often turn to processed gluten-free foods. The focus

should be on consuming whole, real, unprocessed foods.”

Finding Balance

Even for those without gluten-related conditions, too much gluten can create its own health complications. In a 2015 study published in Nutrients, gliadin, a component of gluten, was administered to biopsies taken from the small intestines of healthy, celiac disease and NCGS patients. The researchers found each group experienced increases in inflammatory markers and in markers of leaky gut, with the healthy group having the greatest increase in interleukin 10, a rapidly activated pro-inflammatory cytokine that defends the body against microbial invasion.

For otherwise healthy people, finding a balance between enough gluten to feed gut probiotics but not so much that it results in gut permeability issues is important. “If you decide to continue consuming gluten, opt for whole or minimally processed einkorn wheat, rye, barley, spelt and Kamut wheat,” says Ross. “These grains have not undergone hybridization and are not typically sprayed with glyphosate before harvesting. Additionally, consider consuming sprouted or fermented forms of these grains, as they can be more digestible.”

Deborah Bevilacqua is a journalist and contributor to Natural Awakenings Publishing Corporation.

Purple Cauliflower Salad

This salad is full of cruciferous vegetables, including cauliflower, broccoli and Brussels sprouts, which have a nutrient called diindolylmethane (DIM) that helps process estrogen in a healthier way. Pumpkin seeds are a great source of zinc, which supports progesterone production, and magnesium, which can help with period cramps. Avocado and olive oil are rich in hormone-supportive omega-3s.

YIELD: 4 SERVINGS

1 head purple cauliflower

¼ head white cauliflower

¼ head broccoli or 1 cup Brussels sprouts

2 Tbsp canned red kidney beans (optional)

½ avocado, sliced

1-2 Tbsp pumpkin seeds

1 Tbsp olive oil or avocado oil

Pinch of salt

Dash of black pepper

Preheat oven to 320° F. Cut cauliflower and broccoli into florets (or slice Brussels sprouts in half) and add them to a baking tray. Drizzle the veggies with olive oil, season with salt and pepper, and place into preheated oven to roast for about 15 minutes. Stir the vegetables and roast for another five to 10 minutes until fork-tender and golden brown. Remove from oven and set aside to cool. Combine with other ingredients.

Recipe courtesy of Deborah Matthew.

Easy Fertility Kitchari (Quinoa and Bean Stew)

YIELD: 6 SERVINGS

2 cups dried mung beans, soaked in water for 8-12 hours

1 Tbsp coconut oil, ghee or olive oil

1 onion, finely chopped

4 garlic cloves, finely chopped

1 tsp ground cumin

14 oz spinach, kale, collards or any other greens

2 tsp Celtic sea salt

1 13.5 oz can full-fat coconut milk

2 cups quinoa

7½ cups water

Optional: cilantro, avocado

Heat oil in a pressure cooker (such as an Instant Pot); add onion, garlic and cumin. Sauté until fragrant; stir occasionally. Add greens, soaked mung beans, quinoa and water. Put the lid on, and pressure cook for 12 minutes. Once pressure has fully released, open the lid and stir in coconut milk. Top it off with fresh avocado and cilantro before serving.

Recipe courtesy of Aumatma Simmons.

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Kafta Kabobs

YIELD: 12 TO 14 SKEWERS

1 large yellow onion

3 sprigs fresh, flat-leaf parsley leaves, finely minced

2 lbs finely ground lean lamb or beef

1 tsp sea salt

½ tsp freshly ground black pepper

½ tsp ground allspice

12-14 wooden or metal skewers, presoaked in water for 30-60 minutes

Preheat a grill to high, or if using an oven, preheat to 450° F.

Quarter the onion and finely mince in a food processor. Transfer the minced onions into a fine-mesh sieve set over a bowl and press down on the onions to remove any excess liquid. Discard the liquid and set the onions aside.

Add the parsley to the food processor and pulse to finely chop. Return the drained onions to the food processor bowl. Add the ground meat and season with the salt, pepper and allspice. Process to thoroughly blend all the ingredients, periodically pausing the processor to push the meat down and scrape it from the bottom and sides of the bowl. Transfer the meat mixture to a large mixing bowl. Handmix the meat mixture to make sure that all ingredients are evenly incorporated into a smooth mixture.

Making the Kafta Kabobs

Working in ⅓-cup portions, mold the meat mixture into a long, sausage-like shape, about 6 inches in length. Then, hand-roll the meat to a thickness of about 1½ inches. Using the sharp end of the skewer, pierce through one end of the kabob and slide it through the other end; the meat should be about 1 inch away from the sharp tip of the skewer. Squeeze the meat one more time to ensure that it tightly adheres to the skewer. Continue making kabobs in the same manner with the remaining meat mixture. There should be 12 to 14 skewers.

If using a grill, lightly brush it with oil. Place the kabobs on the grill over a medium flame and cook, turning them periodically so that they cook evenly, 4 to 5 minutes per side, being careful not to over-grill them.

If roasting in the oven, place the kabobs on a lightly oiled baking sheet, spacing them evenly apart, and roast on the middle rack of the oven for 12 to 15 minutes, turning them over halfway through the roasting time. Serve hot.

Recipe courtesy of Anna Cabeca.

Identifying and Treating Lyme Disease

An Integrative and Functional Medicine Approach

by Jill Valerius, M.D., ABoIM, IFMCP, ATC

Lyme disease, a complex and often misdiagnosed illness, affects approximately 476,000 people annually in the United States. Found in all 50 states and every continent but Antarctica, it is transmitted primarily by the Ixodes tick, more commonly known as the deer tick or black-legged tick. If not promptly addressed, the ailment can lead to long-term health complications. Thanks to advancements in medicine, the identification and treatment of Lyme disease continues to evolve and improve.

Historical Context

The story of Lyme disease began in the 1970s with a community outbreak of facial palsy and arthritis in Lyme, Connecticut. An explanation for this mysterious illness did not surface until the early 1980s, when Willy Burgdorfer, an investigator for the National Institutes of Health, discovered a bacterium in ticks from the area (Borrelia Burgdorferi), laying the foundation for modern testing and diagnostic methods.

Diagnosing a Complex Disease

There are several complicating factors that make a Lyme disease diagnosis difficult. The characteristic bullseye-shaped rash is present in less than half of cases and may disappear quickly. Early signs and symptoms such as fever, chills, muscle pain, headache, joint pain, fatigue and swollen lymph nodes are easily mistaken for other illnesses.

The utility of early lab testing is limited because the process takes several weeks and can lead to false negatives. This leaves physicians to rely on observable symptoms and rule out other possible causes. A doctor will also ask if a patient has been out in the woods or grassy areas where they might have been exposed to black-legged ticks.

Tom Moorcroft, DO, the founder of Origins of Health and an investigator of medical mysteries, refers to Lyme disease as “the new great imitator and instigator,” describing its ability to mimic various other diseases, often at the same time. For people experiencing persistent symptoms, comprehensive lab testing may be needed to distinguish between Lyme and other tick-borne and nontick-borne diseases.

Treatment Options

According to the U.S. Centers for Disease Control and Prevention (CDC), untreated Lyme disease can produce a wide range of symptoms, including fever, rash, facial paralysis and arthritis. While conventional antibiotics remain a cornerstone for earlystage treatment, emerging research increasingly recognizes and supports the role of natural and botanical medicine.

In a 2020 study published in Frontiers in Medicine, seven botanical agents were identified as promising treatments for Lyme disease, including black walnut, Japanese knotweed, sweet wormwood, cat’s claw and Chinese skullcap. Cryptolepis sanguinolenta extract caused a complete eradication of the B. Burgdorferi bacterium in their study. The

Erik Karits from pixabay/CanvaPro

scientists recommended additional research to determine dosages and extract combinations that might offer hope for those suffering long-term symptoms.

The integrative and functional medicine approach to treating Lyme disease is multifaceted and customized, taking into account an individual’s health history, environmental factors and unique physiological responses. The overarching goals are to target the infection, bolster the immune system, manage symptoms and promote overall well-being. According to Dr. Darin Ingels, a licensed doctor of naturopathic medicine and author of The Lyme Solution, “All other therapies, no matter what they are, probably aren’t going to be as effective until you’ve really taken care of your gut health and your mental and emotional being.”

Lifestyle interventions are critical in this holistic treatment. A diet rich in whole foods, clean proteins and minimal grains, dairy, sugar and processed foods can mitigate inflammation and aid recovery. Complementary practices such as regular exercise, sauna sessions, Epsom salt baths, sufficient sleep and stress management

techniques play vital roles in healing and preventing long-term complications.

Prevention Tips

Prevention is integral in combating Lyme disease. Tick repellents and protective clothing can significantly reduce bites. After spending time in wooded or grassy areas, thoroughly check the skin for early tick detection and removal. Upon discovering a tick, remove it promptly and monitor the bite area for signs of a rash or infection. If symptoms appear, quickly seek guidance from a healthcare professional with expertise in Lyme disease.

A healthy diet, regular exercise and sufficient sleep are essential for maintaining a robust immune system and can bolster the body’s defenses, potentially reducing the risk of developing chronic Lyme disease.

Staying Informed

• International Lyme and Associated Disease Society (ilads.org) is a global nonprofit that promotes research, education and policy associated with Lyme and associated diseases.

• LymeDisease.org offers support and information curated by patients.

• TickSpotters from the University of Rhode Island (Tinyurl.com/tickspot) provides tick identification information and science-based risk assessments.

• Local health departments can provide updated information and recommendations for specific areas.

Meeting Future Challenges

Lyme disease presents a significant global health challenge, necessitating a multifaceted and individualized approach to its management. Integrative and functional medicine offer an effective strategy, combining conventional medical treatments with lifestyle and natural therapies. This holistic approach empowers individuals to take an active role in their health journey, ensuring not just the treatment of Lyme disease, but also the promotion of longterm wellness and quality of life.

Jill Valerius is a dual-board-certified physician in family and integrative medicine with an additional certification in functional medicine. Learn more at NowHealthPalmer.com.

It is vital that when educating our children’s brains that we do not neglect to educate their hearts.

—Dalai Lama

Footloose Fitness

The Joys and Benefits of Dance

Classes

Gdancing can help us build solid social bonds, too. “Step into a dance fitness class at a gym, studio or community center, and you will definitely meet new people, foster relationships and feel like you’re a part of a bigger community, all things that are positive for your mental health and well-being,” Gleason adds.

etting fit offers many health benefits, including stress management and better cardiovascular health, but stepping into a dance class can also increase levels of feelgood neurotransmitters that reduce pain and boost mood. From fusion dance to ballroom and hip hop, today’s studios provide plenty of diversity in their class offerings; a welcoming, non-judgmental approach; and encouragement for all ages to try something new.

“These days, there are many entries into dance that are non-performance-based—dancing just for the joy of it, to feel the endorphin rush that happens when moving your body to music,” says Jessica Gleason, founder and lead instructor of Seattle Dance Fitness, in Shoreline, Washington. Aside from the perks of better balance and a stronger, more supple body,

by Kelly Mercedes Junessa Rendon from capturenow/CanvaPro

Kelly Peckholdt, owner and director of Positions Dance Studio in Babylon, New York, champions the “emotional regulation due to the release of serotonin when you are dancing. I personally always feel so much better after a dance class.” She reminds us that we do not need to be born with a talent to boogie. “A lot of people believe that they must be flexible or have good balance in order to try a dance class, but we dance so that we can gain those benefits. Moving your body is for anyone at any age and any shape or size.”

Benefits Abound

Taking up joyful swing or invigorating salsa can not only support muscle and joint health, but also get us to a healthier weight. A 2015 study led by Dr. Nick Smeeton, a UK lecturer at the University of Brighton Department of Sport and Exercise Science, revealed that many dance styles, including ballroom, ballet and contemporary, can burn more calories than running, cycling or swimming. The research team, which measured key biomarkers in adult dancers, found that up to 600 calories could be burned in one hour.

A 2017 meta-analysis of 18 studies involving ballroom, contemporary, jazz and cultural dance forms, published in Alternative Therapies in Health and Medicine, found significant improvement in stamina, muscular strength and balance in older adults, as well as improved psychological well-being. According to the Bone Health & Osteoporosis Foundation, dance can be a boon to the skeletal system. The brain is also positively impacted by doing a little cha-cha or line dancing. Research published in 2017 in Frontiers in Aging Neuroscience reports improved cerebral white matter—the part of the brain that governs thought processing and speed—through folk dancing.

Dance Class Options

“There is so much more to dance than classical ballet,” Peckholdt says. “I think that ballet, tap and jazz are very manageable for older adults, in perhaps a beginner-level class.”

Gleason recommends four branded modalities that are popular these days: Zumba, a cardio workout with Latin-inspired dance moves; Jazzercise, a high-intensity workout that blends dance with Pilates, yoga, kickboxing and strength training; REFIT, a dance class that incorporates emotionally uplifting and community-building components to keep students motivated; and WERQ, a cardio-dance workout that incorporates trending pop and hip-hop music.

Toss Out Perfection

To find a class, Gleason suggests Googling “dance workout near me”. She also advises a healthy amount of patience when trying something new. “We always remind newcomers that it takes some time to learn the moves and that they aren’t supposed to look and move like the instructor. They are supposed to move and look like themselves.”

For some, taking the plunge and walking into a studio is the hardest part. Gleason inspires us when she says, “So many people tell me it took them forever to try a class because they were nervous about trying, but once they did, they wished they’d done so sooner.”

Kelly Mercedes is a narrative journalist and contributor to KnoWEwell and Natural Awakenings.

WEIGHT LOSS GOALS WITHIN REACH

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Natural Births

A Look at Modern Midwifery

by Maya Whitman

Life’s most wondrous gifts are the babies that come into the world every day, but the clinical birth environment is not always an ideal choice for everyone. Modern midwifery, a safe alternative, honors its ancient roots by aiming to provide a comfortable and beautiful passage for both mommas and little ones. In countries like France, Sweden and Japan, midwives are involved in almost 75 percent of deliveries at birth centers, homes and hospitals. The practice is less popular in the U.S., with only 12 percent involving midwives in 2020.

“The birth experience became very medicalized at the turn of the last century out of necessity. However, midwives have been delivering babies for centuries in all types of settings. Birth is a natural process that does not necessarily need to take place within the confines of the hospital setting,” says Paul Quinn, a certified nurse-midwife in Ridgewood, New Jersey, and author of several books, including Prenatal Possibilities: Recipes for a Healthy Pregnancy… and Beyond.

Prenatal and perinatal psychologist Susan Highsmith, in Tucson, Arizona, notes, “Care in birth centers and at home can be far more personal. For women who experience low-risk pregnancies, a natural, home birth or birth-center birth can be a satisfying and safe alternative to a hospital birth. There are a host of benefits for the baby that are not possible in hospital settings where protocols take precedence.”

One of the advantages of a natural birth is the mother-child bonding encouraged in a non-clinical setting. “Babies should not be placed in nurseries, but should be immediately

placed on the mother’s body and allowed to seek and find the breast,” Highsmith explains. “Being taken away from the mother, as is frequently done in hospitals, is anathema.”

Midwives and Doulas

Aside from facilitating the birth process, midwives can provide medical care, prescribe medications and order blood tests and imaging. Many are nurses and wellversed in any situation that might arise before, during and after labor.

Doulas focus on nonclinical care by providing physical and emotional comfort, keeping expectant mothers informed and facilitating communication with the midwives and obstetricians on the team. For Brooke Stenzler, a relationship coach in Bradenton, Florida, bringing a doula onto her birth team was an unexpected blessing. “It freed up my husband to be present in a different way, and the doula provided the tender, maternal care that I needed,” she says. “Prior to the birth, I met with my midwife for regular prenatal checkups. She came to my house a month or so prior to the expected birth date to make sure everything was set up properly for a home birth. I also had a couple of meetings with my doula prior to the birth, so she could get clear on my goals and needs. She also provided a prenatal massage.”

Stenzler and her brothers were all homebirth babies, so when it came time to plan her own pregnancy, choosing to have a midwife and a doula was an effortless decision. Her own midwife was seasoned, thus earning her confidence. “She knew what signs to look for if there were a serious situation that might require transferring to a hospital,” she says. “I trusted that she would let me know if she felt that was necessary.”

Taking the Helm

Choosing to partner with a midwife and/ or doula can be the first big step in a happy, healthy birth, but there are some things

to consider. State laws differ as to what a midwife can and cannot do, and insurance coverage varies from company to company. Thorough research is recommended to avoid any last-minute surprises.

Quinn recommends beginning a search for the right person as early as possible. “Not all midwives or doulas practice the same. There needs to be a sense of trust, and a woman needs to choose someone who makes her feel safe, heard, respected and valued,” he advises. “It’s okay to ask focused questions and inquire about a midwife or doula’s education. Ask for references. Check the internet for reviews, both good and bad, and verify if licensure is applicable. It’s also a good idea to check for any disciplinary action from the state.”

Bringing the next generation into the world is a hard job, one that demands support for body, mind and spirit. “Ask any questions that relieve fears, doubt or uncertainty beforehand. This is a mutually loving and, literally, life-enhancing relationship,” says Highsmith. “Birth is a sacred event, which deserves reverence.”

Maya Whitman is a regular writer for Natural Awakenings.

Ongoing Events

Sunday

Rescue Dog Hike – 7:45-10am. Old Dominion Humane Society (ODHS) hosts hikes with its resident rescue dogs led by knowledgeable and dedicated volunteers, and the public (adults and children) is invited to join in on the fun and exercise for both humans and four-legged friends. No experience is necessary to go on the hikes, and the age to walk dogs is 16 and up. Hikers meet at the ODHS center at 3602 Lafayette Boulevard in Fredericksburg, VA. OldDominionHumaneSociety.org.

5Rhythms Movement Meditation – 11am12:30pm. Journey of movement practice, music and community. $20. TurnRVA. 3105 W Moore St. AfterBefore.live.

Monday

Level 2 Flow Yoga – 9-10:15am. Start your week right with a yoga class that is beyond a beginner's level. Participants will incorporate new poses and increasingly challenging options. $70/4 classes/mo, $20/ drop-in.Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy, 804-741-5267. GlenmoreYoga.com.

Ageless Yoga – 10:30-11:45am. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Poses are modified to meet individual needs. Students transfer to and from the floor and the class generally includes a vinyasa flow of standing poses, guided by breath for a portion of class time to increase stamina and strength. Students continue to develop body awareness to keep the joins safe, increasing range of motion and improving balance. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Beginner Qigong with Jonah Marsh –5:30-6:45pm. We'll explore this wonderful aspect of Chinese medicine as a path to increased vitality, health and longevity, as well as spiritual growth. Qigong is an ancient practice which combines graceful movements with abdominal breathing and mindfulness, allowing us to connect with Nature and balance the body's circadian rhythms. Jonah has been studying Chinese internal martial arts and Qigong since 2011. $5-$25 sliding scale. LivingWaterrva.com/ 1000 Westover Hills Blvd Richmond, VA.

Tuesday

Aerial Yoga – 9-10am. This beginnerfriendly class for adults of all ages combines traditional yoga with the support of a suspended silk hammock. You will be guided through a series of poses and flows designed to strengthen, lengthen, and open the body, leaving you feeling confident, connected, and relaxed. $20 Host of Sparrows Aerial Circus, 97

Manchester Road, Richmond, VA. 804-6150309. HostOfSparrows.com.

Beginner-Level Yoga – 9-10:15am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Online & in-person. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Yoga for Bone Health – 9:45-11am. Increase bone & muscle thru the use of yoga with a combination of dynamic & static yoga poses. Chris Riely. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. Registration required: 804-741-5267 or GlenmoreYoga.com.

Fundamentals Pilates Mat Class –10:45am-12pm. This Pilates Mat Class with Dianne Powers will include the basic exercises emphasizing alignment, elongation of the spine and healthy posture. It will focus on the execution of efficient movement achieving improved core strength and endurance. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Slow and Gentle Yoga – 11:30am-12:45pm. An in-studio or online class with a yoga therapist. $70 for 4 classes in a month; $20 drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Mixed Level 1 & 2 Yoga – 5-6:15pm. This Mixed Level 1 & 2 yoga class is both instudio and online. End your work day with this yoga class that will move through all the muscles and joints, transitioning from beginner yoga poses into more challenging poses. If joining online, please register in advance to get the Zoom link. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Tuesday Night Gentle Flow into Restoration – 6:30-7:30pm. A nourishing and relaxing 60-minute gentle hatha yoga flow with restorative yoga poses (using props). Suitable for any level, sliding-scale, drop-in & props provided. Leave feeling relaxed, restored & rejuvenated. Like all Living Water classes, this one is sliding scale, $5-25. Living Water Community Center. 1000 Westover Hills Blvd. LivingWaterrva. com/events.

Qigong – 5:30-6:30pm. 5/14 and 5/28 Qigong refers to movement practices developed in ancient China and literally means energy work or energy skill. Qigong movements are done slowly and in harmony with one's mind intention and breath, fully bringing one into the present moment and fostering an alert yet calm state of mind. 804-359-0384 Register at InnerworkCenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA. $22.

Three-Month Planner

Ongoing Events

Wednesday

Yin Yoga (In Studio & Online) – 9-10:30am. This quiet practice with Erin Forsyth, ERYT 500, focuses on the deep connective tissue in the lower back, hips and pelvis. Poses are generally limited to seated or reclined. The poses apply passive pressure to the joints, ligaments and tendons and are held for 3 to 5 minutes. While holding, students practice staying mentally attentive by focusing on the breath and to what their body feels in the pose. For the online class, please register in advance to get the Zoom link. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. $20.

Yin Yoga with Erin Forsyth – 9-10:30am. This quiet practice, offered in-studio and online, focuses on the deep connective tissue in the lower back, hips and pelvis. Poses are generally limited to seated or reclined. While holding the pose for a period of time, students practice staying mentally attentive by focusing on the breath and to what their body feels in the post. If attending online, please register in advance to get the Zoom link. $70/4 classes/mo, $20/drop-in Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Intermediate Flow Pilates Mat Class –9:15-10:30am. A Pilates mat class with a focus on intermediate mat exercises. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Ageless Yoga – 10:45am-12pm. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Poses are modified to meet individual needs. Students transfer to and from the floor and the class generally includes a vinyasa flow of standing poses, guided by breath for a portion of class time to increase stamina and strength. Students continue to develop body awareness to keep the joins safe, increasing range of motion and improving balance. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Gentle Yoga – 11am-12:15pm. This class features gentle yoga stretches, postures, breath awareness and relaxation to improve flexibility, strength, range of motion, balance and energy. Designed for those recovering from injuries, illness, inactivity or other health considerations. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Vino Vinyasa – 12-1pm. Join instructor Ann Marie Lewis for a strong yoga practice that will leave you feeling revitalized on every level! Rinse out your body and mind with a dose of structural, functional flow yoga at beautiful Ashton Creek Vineyard. You are encouraged to stay after class to enjoy

some locally produced wine and nibbles! Bring a yoga mat, 2 blocks and a strap. Ashton Creek Vineyard 14501 Jefferson Davis Hwy Chester, VA 804-536-5869. $15.

Philosophy as a Way of Life – 6-7:30pm, Weekly on Wednesdays in May. This course serves as a platform for contemplating our personal philosophy of life, delving into the insights of significant philosophers and their texts. It combines a deep dive into fundamental inquiries regarding selfhood, morality, rationality, and existential meaning with practical considerations about how to lead a fulfilling life. 804359-0384 Register at InnerworkCenter. org Innerwork Center 213 Roseneath Rd. Richmond, VA. $100.

Embody the 12th Powers Workshop – 7-8:30pm. Weekly on Wednesdays in May. In this workshop, we will explore how to embrace the truth of who you really are. How to live, expressing your divine nature and boldly express your highest principles in every situation. Join us in this five week experimental study of your inherent divine qualities. On site and online for more information contact Reverend Valerie Kay Gunschsinginghawkwoman@gmail. com Unity of Richmond 800 Blanton Ave. Richmond, VA. 804-278-6489. Donation Based.

Thursday

Aerial Yoga – 9-10am. This beginnerfriendly class for adults of all ages combines traditional yoga with the support of a suspended silk hammock. You will be guided through a series of poses and flows designed to strengthen, lengthen, and open the body, leaving you feeling confident, connected, and relaxed. $20 Host of Sparrows Aerial Circus, 97 Manchester Road, Richmond, VA. 804-6150309. HostOfSparrows.com.

Vinyasa Flow – 9-10:15am. Join Glenmore Yoga's Randi Weiss, E-RYT 500, for an inperson or online Vinyasa Flow class that incorporates all aspects of a traditional hatha yoga class - postures, breath & meditation while challenging your coordination through flow. Please register in advance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Intermediate Vinyasa Flow – 9:15-10:30am. Incorporates all aspects of a traditional hatha yoga class: postures, breath & meditation, while challenging the coordination through flow. In-person & online. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Postnatal Yoga – 10-11am. $16. multiclass discount packages available. Gently reconnect with your breath, pelvic floor, and abdominal muscles. We recommend that you begin this practice after your

care provider has cleared resumption of physical activity. While this class is not made to directly incorporate infants they are welcome to attend with you until they start to crawl. MyBirth, 1726 Altamont Ave, Suite 4. MyBirthrva.com/yoga

Fundamentals Pilates Mat Class – 10:45am12pm. This Pilates Mat Class with Dianne Powers will include the basic exercises emphasizing alignment, elongation of the spine and healthy posture. It will focus on the execution of efficient movement achieving improved core strength and endurance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Chair Yoga – 10:30-11:45am. This online Chair Yoga class via Zoom for older adults offers a balanced yoga practice which incorporates basic yoga postures, breath awareness and relaxation. Students continue to develop body awareness to keep the joints safe, increase range of motion and improve balance. Please register in advance to get the Zoom link. GlenmoreYoga.com.

YOGAbility – 11am-12:15pm. This in-studio therapeutic yoga class is designed to educate, assess and help you progress in everyday life skills including functional abilities of work, rest and play. Highlighted are abilities of aligned posture, dynamic balance and increased mobility. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. $20.

Online Beginner Yoga – 6-7:15pm. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Postures are modified to meet individual needs. Please register in advance to get the Zoom link for this online class. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Sound Bath at the Innerwork Center –6-7pm. May 23. Surrender to the stillness and allow sound to heal your body and mind. 804-359-0384 Register at InnerWorkCenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA. $22. Groovin’ in the Garden – 7-10pm. 5/30 Lewis Ginter Botanical Garden’s beloved concert series, Groovin’ in the Garden, has returned after nearly a decade, a fitting celebration for the Garden’s 40th anniversary year. Visit the website for more information and band listing. Lewis Ginter Botanical Garden 1800 Lakeside Avenue, Richmond, VA 804-2629887 LewisGinter.org $38-$68.

Friday

Yin Yog – 9-10:15am. This 75-minute instudio Yin Yoga class is a great way to end the week. The quiet practice focuses on the deep connective tissue in the lower back, hips and pelvis. Poses are generally limited to seated or reclined. The poses apply passive pressure (muscularly soft) to the joints, ligaments and tendons and are held

for 3-5 minutes. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com. $20.

Sound Bath at the Innerwork Center – 5:30-7pm. May 10th. Surrender to the stillness and allow sound to heal your body and mind. 804-359-0384 Register at InnerworkCenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA. $22.

Level 1 & 2 Yoga – 10:45-12pm. This in-studio traditional yoga class takes students beyond the beginner level. The class will flow through poses and include more challenging options, ending with a relaxation session. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

First Friday Art Walk at Gallery5 –5-10pm. Free admission on 1st Fridays. Art, performers, live music, food, vendors, and more! Gallery5 continues to be a catalyst for new creative initiatives & serves as a launching pad for emerging artists & area nonprofits. Gallery5, 200 W Marshall St. 757-773-7618. Gallery5Arts.org.

Gentle Yoga with Live Handpan Music – 7-8:30pm. 2nd Fridays in May. This is a magically unique and relaxing 90-minute yoga and sound offering. Enjoy 45-ish minutes of gentle yoga, suitable for any skill level, accompanied by live handpan music, then lay back and relax for 45-ish minutes in savasana while enjoying a savasana sound bath. $10-$25 sliding scale. LivingWaterrva. com 1000 Westover Hills Blvd Richmond, VA. 804-972-2416.

Rock the Mantra: Unplugged – 6-7:15pm. 5/10 Join Sue Vani Agee and Andie Surana Guana for a musical journey encompassing ancient mantras plus modern favorites. Music to soothe your soul with a chance to sing along with refrains on certain pieces, if desired. Guests may also simply enjoy listening to the calming concert of chants and uplifting pieces. Experience "Nada" – connection through sound vibrations. Pre-registration is required to save your spot. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com. $10. Suggested Donation.

Saturday

Mixed-Level Yoga – 9-10:15am. Start the weekend off right w/a yoga class appropriate for all levels. Guidance given throughout practice, offering individual students a number of appropriate options. In-person & online. $70/4 classes/mo, $20/ drop-in. Zoom. Register, Glenmore Yoga, 804-741-5267 or GlenmoreYoga.com.

Forest Healing Through Movement and Art – 9am-8pm. 5/4. A rejuvenating outdoor experience featuring restorative yoga, a sound bath and forest therapy. Open to 12-15 community participants. For more information contact info@BareSoulYoga. com. Pine Camp Arts and Community Center 4901 Old Brook Road Richmond, VA.

Calendar of Events

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Regina@NARichmond.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit NARichmond.com to submit online.

Saturday, May 4

Sickle Cell Unity Ride – The Unity Ride aims to heighten awareness of Sickle Cell Anemia by raising much-needed funds for research, supportive services and financial hardship to patients and their families. Your tax-deductible donation/registration fee is $30 per bike. All proceeds will benefit MCV Foundation and Sickle Cell Charities. Online registration will be open until Friday, May 3, at 12 noon. Please join us at Registration at 9 am, Zion Baptist Church, 225 Byrne St, Petersburg VA traveling to Second Baptist Church, 3300 Broad Rock Blvd. 23224, Richmond VA https://tinyurl. com/2mhy2s67.

Saturday, May 18

Getting Started with Food as Medicine – 9am-1pm. Learn how to use Chinese medicine energetics to help you see yourself and your food from a new perspective. You'll no longer be trying this new thing or that new thing hoping that something, anything, helps. Instead, you'll leave the workshop with the tools needed to guide you into the health and wellness that you desire and deserve. You’ll be using what you learn in this workshop for a long time to come. https://tinyurl.com/35m47ysu Virtual Event $75+.

Sunday, May 19

Your Courageous Heart Journaling Workshop – 10am-5pm. In this one-day journaling deep dive, you'll explore the soulful side of courage through the work of modern-day sages and uncover insights that you can apply to help bring greater depth, authenticity, and heart to the way you live your life. 804-359-0384 Register at InnerWorkCenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA $110.

Community Resource Guide Functional Medicine

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 Regina@NARichmond.com to request our media kit.

Acupuncture

DIANE LOWRY, L.AC.

HealthFocus Acupuncture

804-467-1355

HealthFocusAcupuncture.com

Combining Traditional Chinese Medicine (TCM) theory with a gentle needling technique, Diane welcomes new patients who may feel their case is difficult or that they lack options to improve their health and well-being. In addition to traditional body acupuncture, Diane incorporates scalp acupuncture, auricular (ear) acupuncture, electrical stimulation, microcurrent facial rejuvenation, reflexology, cupping, and gua sha; as well as, Chinese bodywork and herbal therapy to further enhance treatment success.

Chiropractor

ERIKA STEPHEN

Comber Physical Therapy Fusion Chiropractic 201-B Bulifants Blvd. Williamsburg, VA 23188 757-745-4767 ComberPT.com

Our philosophy, “Helping You Back to a Healthy Life”, is much more than simply relieving you of pain and dysfunction. We want you to return to the life you enjoy and to the life you deserve. Erika has carefully crafted a team of PTs, PTAs, chiropractors, fitness instructors and massage therapists who have diverse backgrounds, but similar goals: to offer holistic, hands-on, highly-skilled treatment to patients who truly care about realizing results; and to work in a cohesive environment that values individuality while celebrating teamwork.

Concierge Medicine

WELLCOMEMD

2500 Gaskins Rd, Ste A 866-942-4522 · WellcomeMD.com infoRichmond@WellcomeMD.com

Experience concierge medicine with a functional medicine approach. Comprehensive and proactive, limited number of patients, unhurried 30-minute consultations for a personal and effective relationship with your physician. Schedule a discovery call today. See ad, page 4.

Counseling

LINDA ZAFFRAM, LCSW, CYT200, PMH-C

Healing Circle Counseling

2819 N. Parham Road, Suite 130 Richmond, VA 23294

804-924-7600

HealingCircleCounseling.com

Linda Zaffram is the founder, owner and CEO of Healing Circle Counseling and Services. Linda’s areas of expertise include adults, women’s issues, depression, panic/ anxiety, PTSD, grief/bereavement, perinatal loss/stillbirth/miscarriage, perinatal mood disorders, maternal mental health, fertility/reproductive issues, NICU families, emotional, physical & sexual abuse, trauma, birth trauma, stress management, relationship issues, life transitions, communication skill building and developing coping skills.

See ad, page 9.

Counseling/ Neurofeedback

CHERYL DESVERNINE

Braniac Wellness

804-250-3450

BraniacWellness.org

Cheryl is board-certified (BCN) in neurofeedback and has been practicing neurofeedback over the last eight years. We offer neurofeedback, eye movement therapy and traditional counseling to clients age 6 and up. Neurofeedback is an intervention that improves symptoms associated with ADHD, anxiety, panic, PTSD, trauma, depression and more that is holistic and does not require medication. See ad, page 23.

Dentist

(Biological/Holistic)

NEIGHBORS AND HEROD FAMILY DENTISTRY

Dr. Brian Herod  1009 Crowder Dr., Midlothian, VA 23113 804-794-8745 • MidloDental.com

Dr. Brian Herod centers his holistic dentistry practice on the connection between oral and systemic health. He is a member of the IAOMT, providing an integrative approach to dental care. Safe amalgam removal, metal and BPA-free fillings, ceramic implants, biocompatibility testing, fluoridefree, 3-D cone beam.

ANDREW HARTMAN, M.D.

CHRISTIAN JENSKI, M.D.

Richmond Integrative & Functional Medicine

804-893-3920

RichmondFunctionalMedicine.com

We offer an integrative approach to conventional and alternative medicine that is entirely backed by science, so you can experience whole-person health. Get integrative, science-backed solutions and physician-led support to live the vibrant life you deserve.

Holistic Gynecology

VERA DUBOVOY, M.D. Dubovoy Integrative Health 1404 Starling Dr., Richmond, VA 23229 (Inside the Wellness Village) 757-603-3034

VAIntegrativeHealth.com

Vera Dubovoy, M.D., is dual board-certified in OB-GYN and Lifestyle Medicine. She has over 1,000 hours of training in integrative medicine and functional medicine including health and wellness coaching, nutrition, and herbal medicine. She believes in personalized wellness and nourishing our physical, emotional and spiritual health. She and her husband offer a range of progressive therapies designed to fit the treatment needs of the patient.

Insurance

PCM INSURANCE AGENCY

Patricia Mayfield PCMInsurance19@gmail.com 1-800-674-6771

PCM Insurance is your premier destination for Medicare enrollment services. With decades of experience in the industry, our dedicated team of experts is committed to helping individuals navigate the complexities of Medicare with ease. See ad, page 9.

IV Hydration

RESTORE HYPER WELLNESS

14301 Winterview Pkwy

Midlothian, VA 23113

804-601-5045

Restore.com

Only Restore Hyper Wellness delivers a system of total balance, energy and proactive healing that allows you to feel your best, reach your full potential and do more of what you love. Our methodology helps empower your body to do what it was designed to do with as little intervention as possible. Our services include IV drip therapy, cryotherapy, red light therapy, infrared sauna, compression, and oxygen therapy.

Laser Therapy

HEALTH INSYNCS

9210 Forest Hill Ave, B-3, Richmond 804-377-2222

Laser therapy can reduce the pain and swelling of strained muscles and tendonitis, irritated discs and inflamed nerves, and can stimulate tissue repair and regeneration from old and new injuries. See our website for mor e information about laser therapy. See ad, page 15.

Massage Therapy

ESCAPE MASSAGE

15500 WC Commons Way, Midlothian 804-794-0445

EscapeMassage.com

We offer a variety of massages including Swedish, Therapeutic Swedish, Deep Tissue, Hot Stone, Aromatherapy and CBD. We also offer energy therapy, reiki and halotherapy services. We have a team of professional, experienced, and caring licensed massage therapists and reiki masters ready to cater to your self-care needs. See ad, page 15.

GLENMORE YOGA & WELLNESS CENTER

Far West End Location

10442 Ridgefield Pkwy, Henrico 804-741-5267

Info@GlenmoreYoga.com

GlenmoreYoga.com

Providing Therapeutic Massage for 30+ years. Sessions are tailored to your needs and can include Deep Tissue, Trigger Point, Reflexology, Prenatal/Post-Partum, Therapeutic, Hot Stone, Thai, Swedish, Sports, Chair, Couples and Infant Massage. We also offer Aromatherapy. Gift certificates available. See ad, page 25.

Medical Cannabis Provider

NARITA C. SNEAD MPH, MSN,

APN-BC

Certified Medical Cannabis Provider

Adult Nurse Practitioner

Registered Practitioner for Medical Cannabis 804-475-8904

Green-Healing.co

Find relief from chronic pain, anxiety, and other health conditions with our Medical Cannabis Certification. Get your valid written medical cannabis certification card today. Unlock the natural healing properties of medical cannabis.

Natural Medicine

MAGNOLIA WELLNESS

Regina Rudolph  MagnoliaWell@gmail.com 804-495-0325

Wellness-Teas.com

Promoting self-care and disease prevention through the use of our crafted collection of premium wellness teas designed to reduce stress and anxiety, strengthen the immune system, promote weight loss and release harmful toxins. Magnolia Wellness also assists people on their journey to better health and wellness through classes and private sessions. See ad, page 2.

Pharmacy

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300

Rx3Pharmacy.com

RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad, page 25.

Thermography

DEBBIE TROXELL, RN, MSNH

Thermographer

The Wellness Village 1404 Starling Dr, Richmond 804-683-7774

RVAThermography.com

Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad, page 25.

Yoga

GLENMORE YOGA & WELLNESS CENTER

Far West End Location

10442 Ridgefield Pkwy, Henrico 804-741-5267

Info@GlenmoreYoga.com

GlenmoreYoga.com

Incorporate yoga into your life at Glenmore with in-person and online student-focused, multi-level classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300Hour Teacher Training. Voted best Richmond Yoga Center. See ad, page 25.