October-2025-PalmBeach

The Science of Neuroplasticity

How The Brain Changes, Adapts & Grows

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FOODS

for Enhanced Mental Performance

Restoring Calm Naturally

Importance of Resistance Training During Menopause

Restoring Neurological Function & Hope

Crafting with Purpose

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Welcome to this month’s issue, where we explore the remarkable capacity for growth, healing, and transformation that exists within each of us. The human body and mind possess extraordinary abilities to adapt, strengthen, and thrive when provided with the right conditions and care.

Our feature story delves into neuroplasticity, the brain’s incredible ability to rewire itself throughout life. This ongoing process enables adaptation, learning, and healing at every stage. The article examines how nutrition, movement, meditation, social connection, sleep, and light exposure can strengthen or reshape neural connections. While these factors can aid recovery after injury, they may also reinforce patterns such as chronic stress or anxiety. For the complete story, see page 16.

memory, focus, and long-term brain function. The article introduces the MIND Diet to support mental acuity and reduce Alzheimer’s risk. Experts highlight how colorful produce, fatty fish, nuts, seeds, and whole grains nourish the brain, while processed foods, alcohol, and high-heat cooking methods may accelerate decline. Practical tips and flexible meal ideas demonstrate how brain-healthy nutrition can enhance resilience at any age. Turn to page 20 for the full story.

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Dr. Frederick (Ted) Carrick is the founder of functional neurology and a pioneer in brain-based rehabilitation. With over 100 published studies, Carrick has developed evidence-based approaches using movement, eye exercises, and neurological testing to improve function across all age groups. His methods have supported elite athletes, individuals recovering from injury, and those facing conditions such as Parkinson’s disease, migraines, and concussions. Functional neurology offers lifelong improvement through strategies that enhance balance, coordination, and overall nervous system performance. See page 14.

Discover how dietary choices influence

Learn how resistance training provides a powerful tool for women navigating menopause. Exercises using weights, bands, or body weight help preserve muscle mass, bone density, and metabolic function while reducing fall risk and supporting independence. Research reveals benefits from improved hip strength to stabilized blood pressure and reduced hot flashes. To get started, see page 24.

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The Role of Insurance in Chronic Pain Management

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

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

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

Ear Acupressure for Sexual Dysfunction

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

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

Laboratory Tests for Holistic Health

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

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

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

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

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

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Benefits of Breastfeeding for Infant Health

A study in The Journal of Allergy and Clinical Immunology highlights the powerful role breastfeeding plays in building a healthy gut microbiome in infants. Although infants cannot digest human milk oligosaccharides, these components nourish beneficial bacteria like Bifidobacterium infantis, a species that reduces inflammation and supports immune development.

Breast milk also contains secretory immunoglobulin A (SIgA), an antibody that blocks harmful bacteria and viruses from attaching to the gut lining, and reduces inflammation in infants. Higher SIgA intake in infancy leads to healthier immune patterns and may provide better protection against allergies and infections. Breast milk also includes living bacteria and other bioactive molecules that contribute to the early seeding of the gut, helping to set the stage for the infant’s future microbiome.

The Art of Cosmetic Dentistry

Curcumin’s Potential To Revolutionize Cataract Care

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

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

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

The Force Behind Giant Hail

Hailstorms cause more than $10 billion annually in property damage, injuries and fatalities. In 2024, State Farm paid more than $3.8 billion for home repairs and $1.2 billion for auto repairs due to hailstorms nationwide. In 2022, a storm in Spain produced hail nearly five inches in diameter, injuring 70 people, killing a child and damaging buildings.

Hail forms in a thunderstorm when warm air rises, carrying raindrops into the cold atmosphere where they freeze and then fall at sizes ranging from tiny chips to baseballs or larger, depending on the rain amount, updraft strength and duration, as well as how long the ice remains suspended.

Research published in Nature in 2024 indicates that while climate warming may reduce hailstorm frequency, hail size is expected to increase due to stronger updrafts. The National Science Foundation funded a study this summer to understand hailstone growth and the forces affecting their fall, aiming to improve meteorologists’ ability to predict significant hailstorms.

Innovative Office Lights Lure Remote Workers

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

Artificial windows and skylights, preprogrammed to replicate outdoor conditions, provide virtual sunlight and moonlight to offices obstructed by other buildings or the floor above. Some companies offer cordless rechargeable lamps to bring a home-like vibe to individual workspaces. Others allow employees to use a remote control to adjust lighting intensity, color and aspects of phototherapy, a treatment designed to boost mood and well-being. Lighting options

Shade Investments for a Cooler Future

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

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

also enable employees to optimize their appearance on video conferences by dimming overhead lights and darkening room edges.

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Gene Technology Against Malaria

Each year, 263 million people contract malaria and 600,000 die from it worldwide. Malaria spreads when an infected mosquito bites a person. Researchers have discovered a method to alter an amino acid in the mosquitoes, preventing the disease from reaching their salivary glands, the site of transmission. Their report in Nature details the use of CRISPR gene editing to modify the mosquito’s genome, changing the amino acid.

This genome change can then be disseminated through the mosquito population using a gene drive, which ensures that a specific mutation or gene is inherited by all offspring. Gene drive technology is controversial due to potential unforeseen negative impacts. A minor genomic change could lead to mutations in other parts of the genome, causing unintended changes that might disrupt the ecosystem’s balance.

The researchers hope to release these engineered mosquitoes into the wild and eventually eliminate the transmission of malaria. However, it will take several years before this technique is ready for field testing, which requires community and government approval.

The Changing Course of Whale Migration

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

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

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

Sustainable Halloween Costumes

Dressing up for Halloween is a fun way for kids and adults to express themselves, try on new personalities or celebrate their favorite movie characters, but the merriment may come with a hefty environmental price tag. Too many of us buy ready-made, fast-fashion costumes, wear them once and throw them away. Store-bought costumes tend to be made with unsustainable materials such as plastic and polyester, which can take hundreds of years to decompose in landfills, causing harmful microplastics to enter our waterways.

The eco-friendly alternative is to create a costume from items we already have or will use again. That means ditching the plastic, glitter and chemical-laden makeup. It is an opportunity to dial up our creativity and doit-yourself spirit.

• Check the closet, thrift stores and online marketplaces. Outgrown clothes can be

repurposed for a unique boho or witchy look. Layer items in unexpected combinations to make everyday garments take on new personalities. Mix colors. Add a vest. Tie a scarf around the head. Wear multiple hats and mismatched belts.

into superhero capes.

• Swap or borrow. Get together with family and friends and choose from a pile of costumes from years gone by. Have fun tweaking them and making them new again.

• Handcraft a mask. Gather leaves, flowers, pinecones, feathers, acorns and other natural specimens, as well as paper bags, recycled paper, felt fabric and cardboard. Make a sturdy shape for the base of the mask and cut out an oval for the eyes, then glue the decorative elements. This is a great craft project for kids.

Eco-Friendly Costume Ideas

• Garden or Forest Fairy: Wear practice clothing from dance class and layer it with colorful scarves, fake plants, leaves and flowers. Cut wings out of poster board.

• Mother Nature: Wear something green and make a crown from pinecones, sticks or leaves.

• Go natural for makeup or effects. Choose eco-friendly paints or natural dyes, including black tea, coffee, turmeric and paprika to color fabrics or decorate handmade, creative costumes. For witchy green skin, slather on a face mask. For rosy cheeks and lips, use a slice of beet to stain the skin. Blend vibrant, shimmery mineral powders for eyes, face or lips. Use eco-friendly face paint kits, such as those available at NaturalEarthPaint.com.

• Use household items. Cardboard boxes embellished with foil scraps and reused lids make great robots, astronauts or knights in armor. A white sheet with cutout eyes is the quintessential ghost. Blankets and shower curtains can be fashioned

• Bat or Owl: Make wings from an old umbrella and use fabric scraps for feathers.

The Art of Letting Go

by Marlaina Donato

Watching the days shorten at this time of year can tug at our heartstrings. Even within the delightful blush of an apple lies an undeniable wistfulness. And although summer must surrender to autumn, each falling leaf signals an opportunity to let go of a burden we’ve outgrown—a home, a relationship, a dream or a particular version of ourselves.

No matter which side of a goodbye we happen to be on, leaving can be painful. Just as the green meadow goes to seed, so does what we hold precious, but a spark of life remains in each fading blade of grass. Endings can also be blessings, even if it takes months or years before their gifts become known.

Each chapter of the year offers its own delights and wisdom, but it is our human tendency to clutch each hour for as long as possible. We can miss a harvest of joys when we only wish to taste the fruits of another season. For the ancient Celtic people, the holy time of Samhain marked the end of the harvest and the start of a new year. It was deemed a mystical time when the veil between the dead and the living grew thin, as well as an invitation to revel in some magic.

Perhaps this year we can grieve the bright transience of summer while gathering our spiritual stores. Perhaps we can relish autumn’s sweetness despite the dance of decay, inviting a new chapter, a new mindset, as nature takes back its own.

Some rites of passage for inspiration:

• Gather a small handful of sunflower or pumpkin seeds. Take each seed in hand and name something that has been lost or relinquished. Place them beneath a tree or bury them underground, inviting a new year of blessings.

• Taking inspiration from the Celts, host a Samhain celebration on Halloween night commemorating the end of summer and the beginning of winter while setting a plate and chair in honor of a loved one that has passed.

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

Creativity Therapy

Discovering the Healing Power of Crafting

by Megy Karydes

In living rooms, coffee shops and community centers across the country, a quiet revolution is unfolding. The arts

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engaged in creative activities self-reported higher levels of happiness, life satisfaction and overall well-being, even after accounting for employment status and socioeconomic conditions.

Making things with our hands may be just the digital detox we need. Crafting provides what Labuckas calls “a process people can control and a finished product they can actually hold in their hands, which provides a powerful sense of accomplishment and calm in a world that often feels out of their control.”

Anxiety Relief

and crafts of previous generations—from quilting, basketweaving and jewelry-making to painting, pottery and bookbinding—are experiencing an unprecedented renaissance that extends beyond nostalgia.

“This trend is a natural reaction to how much of people’s lives are spent on screens,” remarks Ivana Labuckas, clinical director at Build Bright Care Group, in Granada Hills, California. “People are constantly dealing with abstract tasks like emails or social media that never give them that satisfying feeling of being truly done. Crafting brings them back to something real.”

Digital Detox

Recent research published in Frontiers in Public Health found that engaging in arts and crafts activities increased people’s sense that life was worthwhile. Of the nearly 7,200 adult participants, those that

The mental health benefits of hands-on crafting are also profound. “Craft-based activities tend to activate various regions of the brain linked with memory, attention and motor coordination,” explains Jessica Plonchak, clinical director at ChoicePoint, a mental health and addiction treatment center in Fairlawn, New Jersey. “Being engaged in slow-paced handwork works as a meditation for many people, as it keeps their minds in good coordination with rhythm and repetition.”

According to Plonchak, the rhythmic nature of crafting “ultimately increases dopamine levels, while reducing stress and anxiety levels.” Unlike the short-lived boosts from social media notifications, craft-induced dopamine provides sustained satisfaction and genuine mood elevation.

The focused attention required for counting stitches or following intricate patterns creates what psychologists call flow states—periods of deep engagement where stress and time seem to fade away. “Making something by hand is one of the best forms of practical mindfulness people can do,” says

Labuckas. “The focused, rhythmic nature of these activities gives busy minds one thing to focus on, quieting the part of the brain that tends to replay worries.”

Kim Rippy, a licensed counselor and owner of Keystone Therapy Group, in Burke, Virginia, is also an avid crocheter. “Crafting slows down the brain to shift into a more mindful state of focusing on the present,” she says. “One can’t count crochet stitches correctly if they’re worried about something else from the past or future.”

For Rippy, who manages patients with attention-deficit/hyperactivity disorder, crafting serves as a powerful regulation tool. “Something in one’s hands that is productive helps the brain stop from drifting or becoming overwhelmed with anxious or intrusive thoughts,” she notes. This tactile engagement pulls attention away from worry and grounds it in present-moment awareness, a principle that underlies many therapeutic interventions.

Antidote to Overconsumption

The crafting renaissance also allows us to reuse and repurpose materials destined for the landfill. This shift from consumption to creation represents a reorientation of values. “Instead of just buying and discarding things, people realize the utmost importance of creating something of their own and preserving it,” Plonchak says. “It allows people to believe that, apart from being consumers, they are also the creators of something

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inventive and useful. This acknowledgment boosts self-esteem, improves emotional regulation and keeps the negative forces at bay.”

Consider upcycling fabric scraps into patchwork blankets, turning old CDs into mosaic art, transforming glass jars into lanterns or vases and wine corks into a trivet. To ensure the sustainability of a crafting project, use minimally toxic materials, avoiding new plastics, and be mindful to reduce waste at every step.

Igniting the Imagination

In her clinical work, Plonchak has witnessed firsthand that “crafting serves as a bridge to better mental health by offering moments of stillness and creativity.” It is a sophisticated form of therapy that engages multiple brain systems while providing sustainable, meaningful alternatives to digital entertainment.

As society navigates an increasingly complex and accelerated world, the wisdom needed is not found in the latest technology,

but in time-tested practices. In every stitch and woven strand, we are not just creating treasured objects. We are choosing to craft calm, build community and rediscover what it means to be truly present in our own lives.

Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.

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Frederick “Ted” Carrick

on The Transformative Power of Functional Neurology

by Sandra Yeyati

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

How does this treatment work?

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

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

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

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

What is functional neurology?

It is an evidence-based, multi-disciplinary

Courtesy Frederick "Ted" Carrick

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

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

What tactics do you employ to improve function?

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

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

What other treatments do you employ besides eye exercises?

Eye and head movements are central to

what we do, but they are usually not done in isolation of other things. For a balance exercise, we might use a pole like a tightrope walker’s. We adjust arm swing ratios, foot placement and hip rotation. Additionally, we employ electrical stimulation and physical therapy, which are beneficial for stroke survivors.

Are positive results long-lasting?

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

Who should consult with a specialist in functional neurology?

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

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

Sandra Yeyati is the national editor of Natural Awakenings.

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

Activating Neuroplasticity

The Brain's Ultimate Rewind Button

by Hannah Tytus

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

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

Healthy Fats

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

Neuroplasticity Across the Lifespan

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

A variety of influences, including stress, hormones, neurotransmitters, growth factors, medications, environmental stimulation, learning and aging, can reshape how brain cells are built and function. These factors

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

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

Mindful Movement

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

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

Daily Meditation

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

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

Creative Activities

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

These changes can occur in both early-learning phases and longterm practice, underscoring the brain’s capacity for adaptation throughout life.

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

Restorative Sleep

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

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

Clean Air

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

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

Three Ways To Boost Neuroplasticity

Naturally

by Hannah Tytus

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

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

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

Light Therapy

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

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

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

Finding Community

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

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

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

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

An Evolving Brain

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

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

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Feeding Our Brain Power

What To Eat for Mental Acuity

by Maya Whitman

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

The late pioneering researcher Dr. Martha Clare Morris developed the MIND Diet, which merges the Mediterranean and DASH (dietary approaches to stop hypertension) diets to enhance cognitive function

with plenty of delicious versatility. A 2015 study published in Alzheimer’s & Dementia found that strict adherence to the MIND Diet can reduce Alzheimer’s risk by 53 percent, while moderate adherence can lower it by 35 percent.

The MIND Diet is a stress-free, lifelong plan with bountiful menu options, including fish, lean poultry, vegetables, nuts, berries, whole grains, legumes and high-quality olive oil. It accommodates gluten-free and plant-based preferences. With satiating breakfast options like Greek yogurt or scrambled eggs, spicy chili for lunch and fun dinner burrito bowls, this diet is flexible and beginner-friendly, allowing for

moderate consumption of pasta, potatoes and bread, with a focus on whole-grain, complex carbohydrates over refined ones. It also recommends oven roasting instead of high-heat frying.

A Lifelong Investment

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

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

The Link Neuroscience Institute, in California, recommends eating more colorful berries, fatty fish such as sardines, dark leafy greens, nuts and seeds, and a moderate amount of high-quality dark chocolate to protect the brain from oxidative stress, which can lead to conditions like Alzheimer’s and Parkinson’s diseases, as well as mood disorders, including long-term depression. They also advise against consuming processed and fried foods, sugar, alcohol and sodium.

Cutting Out the Culprits

According to Willeumier, even a modest reduction in the intake of processed foods, including packaged products, sweetened cereals, deli meats and sugary beverages, can have a positive impact on brain health. She recommends the complete elimination of alcoholic beverages. “Neuroimaging studies, including the Whitehall II Study,

which followed 550 participants over a 30-year period tracking alcohol intake and cognitive performance, suggest that there is no protective effect of alcohol on the brain, even from light drinking. Eliminate alcohol for the preservation of your long-term brain health.”

Certain foods accelerate brain aging, and Fenn recommends

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

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

Maya Whitman is a frequent writer for Natural Awakenings.

Salmon and Roasted Asparagus YIELD: 2 SERVINGS

2 wild-caught salmon fillets

1 lb fresh asparagus, washed

2 Roma tomatoes

1 avocado, sliced

1 head butter lettuce, divided in half ½ lemon, sliced in two

Preheat the oven to 400° F.

1 to 2 cloves of fresh garlic, finely chopped

1 Tbsp fresh or dried thyme leaves Sprinkle of oregano Himalayan salt, to taste Black pepper, to taste

Extra virgin olive oil, drizzled

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

Bake salmon in the oven for 25 minutes.

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

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

Recipe courtesy of Dr. Kristen Willeumier.

Sardinian Lentil Soup With Herbs

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

YIELD: 2 QUARTS

3 Tbsp extra virgin olive oil

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

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

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

1 tsp dried oregano

1 tsp kosher salt

½ tsp freshly ground black pepper

½ tsp red pepper flakes, plus more for serving

2 large garlic cloves, thinly sliced

½ cup dry white wine or water

8 cups vegetable, chicken or beef stock

¾ cup green lentils

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

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

⅓ cup fresh tarragon, finely chopped

2 Tbsp chives, finely chopped Pecorino cheese to taste, optional Lemon wedges

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

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

Add the broth and bring soup to a boil. Reduce the heat to a gentle simmer and stir in the lentils, fregola sarda and parsley stems. Cook uncovered at a low simmer until the lentils are tender and the pasta is al dente (soft but with a chewy bite), about 20 to 30 minutes. Stir often to make sure nothing sticks to the bottom of the pot.

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

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

Recipe courtesy of Annie Fenn.

The measure of intelligence is the ability to change.—Albert Einstein

Courtesy Annie Fenn

Protein-Packed Pancakes With Wild Blueberries

YIELD: 3 SERVINGS

1 cup old-fashioned, rolled oats

1 medium ripe banana

2 large eggs

½ cup cottage cheese (nonfat or whole), plus more for serving, optional

¼ cup water

½ cup almond, buckwheat, hazelnut or quinoa flour

¼ cup protein powder, optional

¼ cup hemp seeds, plus

Check the batter. If it is too thick to pour, add water 1 teaspoon at a time until it has a pourable consistency but not too thin—these should be thick, hearty pancakes.

more for sprinkling

1 tsp baking powder

½ tsp ground cinnamon

¼ tsp kosher salt

¾ cup frozen wild blueberries

(about 1 Tbsp per pancake)

Yogurt to taste, optional

Fresh berries or mashed frozen berries for toppings, optional

Pure maple syrup, warmed, optional

Extra virgin olive oil, drizzled

Place the oats in a blender until ground into a coarse flour with a texture like almond meal. Add the banana, eggs, cottage cheese and ¼ cup water and blend on high until smooth and no pieces of banana remain. Add the flour, protein powder, hemp seeds, baking powder, cinnamon and salt, in that order. Blend just until combined. Set aside while toppings are prepared.

Warm a large, nonstick skillet over medium-high heat with a drizzle of olive oil, swirling to distribute evenly. Measure ¼ cup of batter for each pancake, about three per large skillet. Scatter 1 heaping tablespoon of blueberries over each pancake, pressing slightly so they adhere. Cook until the underside is crispy and brown and the center is set, about 3 to 4 minutes. Using a rigid spatula, carefully flip the pancake and cook until golden brown on the other side and the center is dry, another 3 to 4 minutes.

Serve right away or transfer to a plate and place in the oven to keep warm. Repeat, using the remaining batter and berries. Serve hot, dollop with yogurt, a sprinkle of hemp seeds and more berries on top. Drizzle with maple syrup.

Store leftover pancake batter in an airtight container in the refrigerator for up to four days. The batter will thicken as it sits, so thin with 1 teaspoon of water at a time.

Recipe courtesy of Annie Fenn.

Courtesy Annie Fenn

Strong at Any Age

Embracing Resistance Training During Menopause

by Jordan Peschek, RN-BSN

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

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

Physiological Challenges of Menopause

Perimenopause can last for two to 10 years leading up to menopause, which is officially marked by 12 months without a menstrual period. Menopause typically occurs between the ages of 45 and 55 and involves a natural decline in estrogen production. This hormonal shift accelerates loss of muscle mass (sarcopenia) and bone density (osteopenia or osteoporosis), both of which are critical factors for maintaining physical function and preventing injury.

“Once in menopause, we lose muscle and bone mass at a faster rate, so strength

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

Benefits of Resistance Training

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

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

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

Hip Strength and Fall Prevention

The hips play a vital role in balance and

mobility, but hip strength diminishes significantly during menopause, affecting gait stability and increasing the likelihood of falls.

A 2023 article in the Iranian Journal of Public Health reported on a Korean study of postmenopausal women that performed a variety of resistance exercises to target the large muscle groups of the lower body, including a band lateral walk, one-leg deadlift, side-lying hip abduction and squat deceleration, over the span of four weeks. The group that performed these resistance exercises significantly improved their gluteal muscle strength.

Lean Body Mass and Metabolic Health

Menopause-related declines in estrogen also contribute to reductions in lean body mass and increases in fat mass, which can negatively impact metabolism, insulin sensitivity and cardiovascular health. “Strength training not only helps increase muscle and bone mass, but it helps with other common issues of menopause such as cardiovascular disease; insulin resistance; and impairments to mood, cognitive function and sexual health," Heinecke remarks. Resistance training helps to preserve and increase lean muscle mass, which in turn supports a healthy metabolic rate and reduced risk of type 2 diabetes.

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

Balance and Functional Independence

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

Starting a Resistance Training Program

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

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

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

• Push-ups or chest presses for upper body

• Rows and shoulder presses for back and shoulders

• Core stabilization exercises such as planks or medicine ball rotations

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

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

Rewiring the Stress Response

Therapies To Restore Balance and Calm

by Marlaina Donato

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

Over time, the amygdala, an area within our brain that is responsible for processing fear and alerting us to danger, can become enlarged and hyperreactive, hardwiring us to be in a constant fight-or-flight mode. Prolonged stress of this nature can lead to excessive accumulation of cortisol in the brain, setting the stage for conditions like inflammatory bowel disease.

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

Sound-Enabled Relaxation

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

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

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

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

Restoring Internal Rhythms

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

Developed by John E. Upledger in the 1970s, craniosacral therapy (CST) is a gentle bodywork modality that seeks to restore the natural functioning of the membranes and fluids surrounding the spinal

Antoni Shkraba from

Pexels/CanvaPro

cord and brain. “There is a subtle, rhythmic motion of the tissue that we call the craniosacral rhythm that is easily disrupted. Any tension or compromise in the body’s ability to function will adversely affect the craniosacral rhythm,” says Hutton. “As a therapist, I support the client’s healing process and let their body lead.” CST releases tension in the craniosacral system, shifting the body to the rest-and-digest mode and enhancing vagus nerve function.

A 2020 study published in Complementary Therapies in Medicine of patients with complex traumas, including post-traumatic stress disorder, reported improvements in quality of life after receiving a combination of CST and psychotherapy. A 2023 randomized clinical trial published in Behavioral Sciences involving 57 healthy firefighting cadets showed a reduction of the stress hormone cortisol in participants that received CST sessions for five consecutive weeks.

Auricular Acupuncture

Stress and anxiety contribute to insomnia, which can cause even more stress. With roots in Traditional Chinese Medicine, auricular therapy involves the stimulation of 120 acupoints in the ear that correspond to the nervous system and certain other parts of the body.

The therapy is believed to positively influence neurotransmitter activity, which facilitates the communication between brain cells, while also enhancing neuroplasticity, the brain’s ability to reorganize and adapt by forming new neural pathways.

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

Persistence Is Key

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

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

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

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FortLauderdaleDentistry.com

All phases of dentistry for optimum health, holistic, bio-compatible dentistry.

• Sedation dentistry • Removing of toxic metals • Replacing them with biocompatible materials • Laser dentistry for painless surgeries & extractions • Zirconia/ceramic implants • Natural bone augmentation / Plasma Rich Growth Factor • Oral DNA Testing • Add gums to receding gums.

Functional Medicine

MERNA MATILSKY, M.D., FAARM, AND ABAARM

Boca Center for Healthy Living 2900 N. Military Trail, Suite 245 Boca Raton, FL 33431

561-994-2007

BocaMed.com

Facebook.com/bocaimaginewellness

Services Provided by Dr. Matilsky include Integrative Medicine, Age Management Medicine, BioIdentical Hormone Therapy, Healthy Lifestyle Management, and Weight Loss Programs.

Health & Wellness

OSTEOSTRONG CENTRAL BOCA RATON & JUNO BEACH

7050 W Palmetto Park Rd #48, Boca 561-210-3210

14159 US Hwy 1, Juno Beach 561-867-8362

OsteostrongSouthFL.com

Boost bone density, balance, and strength at any age with weekly coachguided osteogenic loading sessions.

Enhance wellness with red light therapy, compression, and the BioCharger!

Holistic Hair Salon

GLISTEN ORGANIC SALON

14545 S. Military Trail Phenix Salon Suites, Suite 102 Delray Beach, FL 33484

561-767-0371

GlistenOrganic@gmail.com GlistenSalon.com

“Where nature and beauty meet.” A hidden jewel in the heart of Central Delray. Come and relax in the serene, private environment while receiving the finest in organic and conventional services and products. Let our experience and professionalism guide you to Delray’s First and Best Organic Salon. Celebrating 13 years! See ad page 15

Holistic Veterinarian

HEALING HEART

Nancy A. Keller, DVM, CVH, CVA, CVC 222 W. Boynton Beach Blvd. Boynton Beach, FL 33435

561-740-1313

561-740-0819, fax

Integration of Ancient Wisdom and Modern Medicine. Holistic Veterinary Care for our animal friends. See ads on page 9 and 25. By appointment only.

Homeopathy

HOMEOPATHY CURE

Dr. Iqbal Nazir, M.S.D.Pharm, D.H.S. Licensed Lab Medicine Practitioner 954-226-3652

HomeopathTreatment.com

35+ years experience treating anxiety, depression, chronic pain, allergies, digestive issues and many more naturally. Non-toxic remedies with no side effects.

Call today — free consultation available!

Community Resource Guide

Integrated Veterinarian

ALMA VET CONNECTION

Rebecca Steers, DVM, CVA 11320 Fortune Cir, Ste G1-G2, Wellington, FL 33414

561-345-2537

Info@AlmaVetConnection.com

Holistic veterinary care combining conventional and complementary medicine. Fear-free, lowstress environment for your pet’s optimal wellness. Now accepting new patients—call today! See ad page 11.

Integrative Medicine

DEBORAH A. DEMARTA, MD, FACS, FAARFM

Institute of Health & Wellness

218 SW Atlanta Ave, Stuart, 34994 772-539-9556

InstituteHealthWellness.com

Anti-Aging, Functional and Regenerative Medicine. Colorectal Surgery and Functional GI, hormone replacement, food allergy and nutritional testing, IV vitamin therapy, heavy metals testing, medical aesthetics, THERMIva vaginal rejuvenation, ThermiSmooth skin tightening, HALO skin resurfacing, BBL BroadBand Light skin therapy, laser hair removal, botox and fillers, skin care, weight loss. See ad page 13.

Life Coach

LIFE COACH COUNSELING SO. FL.

Diana Cohen Connerty, MA 508-272-1707, call or text LifeCoachSouthFlorida.com

Experience compassionate, confidential virtual sessions that provide clarity and breakthrough moments. Overcome challenges, align with your goals, and create lasting personal transformation. Free consultation.

Massage

MAGICK TOUCH MASSAGE

954-418-2584

Hello@MagickTouchMassages.com MagickTouchMassages.com

Experienced mobile massage therapist, Anne Baron, provides customized massages, reiki, sound healing, prenatal massage, and cupping for personalized deep relief and complete relaxation. MA71730

Spiritual Advisor

ASTRAL GUIDANCE

Claude 561-504-8432

GoReminders.com/ book/67703393fd195560

Intuitive Tarot and Rune readings for business, love, and life. Compassionate support with clarity and direction. Call, text, or book online!

See ad page 12.

Spiritual Life Coach

ORACLE OASIS

561-316-9535

Hello@OracleOasis.com OracleOasis.com

Intuitive service combining tarot, oracle cards, and pendulum, empowering you with clarity, perspective, and understanding to shape your future and trust your inner guidance.

Into a Business Turn Your Passion

Own Your Own

Natural Awakenings Magazine!

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