Wellspring Issue #108

FEBRUARY 2025 // SHEVAT 5785 // ISSUE 108

Bone of Contention My Child was in Pain and No One Knew Why

Breakfast in Bed Morning Laze on Cold Days

Geographic Tongue Our Community Maps Out Solutions

The Midnight Money Trap How Late-Night Decisions Cost You More

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‫קוק! אזוי פיל‬ ‫מיני סערוויסעס‬ ‫אונטער איין דאך‬

‫צלך‬ ‫נאה‬

‫‪WELLSPRING / FEBRUARY 2025‬‬

‫‪4‬‬

‫פירותיך‬ ‫מתוקין‬

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‫‪5‬‬

‫‪WELLSPRING / SHEVAT 5785‬‬

‫קוק! אזוי פיל‬ ‫מיני פרוכט‬ ‫אויף איין טאץ‬

WELLSPRING MAGAZINE FEBRUARY 2025 | SHEVAT 5785

| ISSUE #108

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SLEEPING (TOO) SOUNDLY

By Vichna Belsky, BS, CLC Sleep disorders keep many a man (or woman) tossing and turning in hopes of finally obtaining some shut-eye. Read on to discover why sleep matters and how you can procure your share of the sweet elixir.

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CUP OF TEA WITH SHOSHANA MOUNESSA

By Devorah Levitz Everyone wants to do good. For some, finding their niche comes early in life.

For others, it might take a while. The lucky ones are those who are constantly inspired with new ideas and new ways to help. Meet Shoshana Mounessa, a chessed connoisseur who has made it her life's mission to improve the live's of others.

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BREAKFAST IN BED

By Yossi & Malky Levine With the temperature outside flirting with the single digits, getting out of bed in the morning becomes ever harder. The dream would be to snuggle under a blanket and inhale the aroma of a delectable breakfast prepared by someone else. With that not happening, the Levines give step-by-step instructions on how you can still let yourself feel pampered at the kitchen table.

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WELLSPRING MAGAZINE FEBRUARY 2025 | SHEVAT 5785

| ISSUE #108

WELL INFORMED 14 Springboard 18 Spiritual Eating 20 Torah Wellspring 24 Health News

LIVING WELL

WELLBEING

30 Cover Feature

64 Hakol Beseder

44 Community

66 Seasonal Stumpers

46 Fitness

68 Well Answered

48 Cup of Tea

70 Wallet Wellness

53 More or Less

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54 Medical Saga 60 Gut Reaction 62 The Way Eye See It

Mind and You

EAT WELL FAREWELL 98 Holistic

Health Advisory Board Dr. Rachael Schindler, Laura Shammah, MS, RDN, Tamar Feldman, RDN, CDE, Bashy Halberstam, INHC, Shaindy Oberlander, INHC, Dr. Adina Mintz, PA-C Esti Asher, MS, RDN, LD

EDITORIAL Editor In Chief Tziri Hershkovitz Deputy Editor Libby Silberman Feature Editors Vichna Belsky, Devorah Levitz Copy Editors Gitti Feldinger, Meira Lawrence

Nutrition Contributors Tanya Rosen, MS CAI CPT, Shani Taub, CDC

Fitness Advisory Board Syma Kranz, PFC, Esther Fried, PFC Health Advisory Board Dr. Chayala Englard, Chaya Tilla Brachfeld, RN

WELLSPRING MAGAZINE

Editorial Contributors Rabbi Yehoshua Belsky LMSW, Rabbi Eli Glaser, CNWC, CWMS, Rabbi Y.Y. Rubinstein, Baruch Niebloom, Rabbanit Orit Esther Riter

FOOD & CONTENT Food Editor Aviva Emek Recipe Creators Yossi & Malky Levine Food Styling Malky Levine

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ART & PRODUCTION Cover Design Aryeh Epstein Design Director Rivky Schwartz Digital Media Director Rivkah Shanowitz

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DISTRIBUTION Weekly Publications INC. • 347-782-5588 670 Myrtle Ave. Suite 389, Brooklyn, NY 11205

The Wellspring Magazine is published monthly by Wellspring Magazine Inc. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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SEE THE CITY FROM AFAR EVERY SPECIALIST’S RIGHT HERE! PRIMARY CARE A specialized team, including Dr. Sharon Kheradnam, MD, Dr. Barry Dublin, MD, Dr. Adina Mezrahi, DNP, Dr. Tziporah (Carol) Clapman, FNP-C, brings decades of experience across diverse clinical settings and is renowned for their expertise in their respective fields

NEPHROLOGY

PEDIATRIC

GASTROENTEROLOGY

Chaya Kessler, PNP, is a well-known highly dedicated pediatrician with years of experience working with the Heimish community

Dr. Anush Vasikaran, MD, a highly experienced and respected specialist, has nearly a decade of experience working with the renowned Dr. Rabin Rahmani

OB/GYN A distinguished team led by renowned physicians—Dr. Michael Abrahams, MD, Dr. Andrew Scheinfeld, MD, Dr. Francine Guzman, MD—alongside a dedicated group of midwives and certified PAs, including Linda Gaglioti, CNM, Nichole Virag, CNM, Naomi Schwartz, CNM, Aviva Salomon, RPA-C, Mahboubeh (Miriam) Zafarmehr, RPA-C, delivers exceptional care, decades of experience, and world-class service to the community.

CARDIOLOGY Dr. Naftoli Neuburger, MD, a highly sought-after specialist with 48 years of experience, currently serves as the Hatzalah Medical Director in Cardiology

OPTOMETRY Dr. Ha-Eun Chung, OD, and Dr. Nabeel Chaudary, OD, offer extensive experience in expert eye care, including exams, contact lenses, retina consultations, and managing ocular conditions

Dr. Edwin Cohen Azarkian, MD, an expert in internal medicine and nephrology, with 14 years of experience

DERMATOLOGY Hamid Bamshad, RPA-C, and Nakhon Leora, RPA-C, are both well-recognized in the Boro Park community, bringing several decades of expertise in dermatology

PODIATRY Dr. Diana Castro, DPM, brings 26 years of experience working in our community, while Dr. Glenn Donovan, DPM, has 42 years of experience performing procedures in surgical settings

PHYSICAL THERAPY Dr. Melody Bautista, DPT, and Dr. Paul Asoro, PT, are well-known in the Boro Park community and bring many years of experience and expertise

PAIN MANAGEMENT UROLOGY Dr. Sunshine Robert, MD, is board-certified since 1985, and comes highly recommended by Boro Park rabbanim with extensive experience in the medical field

ENDOCRINOLOGY Dr. James Warshaw, MD, is a world-renowned specialist at Cornell Hospital, board-certified, and brings 29 years of experience

RADIOLOGY Stay tuned for our cutting-edge radiology services, featuring state-of-the-art technology and world-class technicians

Dr. Louis Kiwala, PA-C, AP, L.Ac., D.N.B.A.O., is a board-certified specialist with 20 years of experience in pain management treating thousands of patients

FAST TRACK Dr. Binyamin Hillel, RPA-C, and Dr. Stuart Goldwasser, PA, bring a wealth of expertise and many years of experience in managing and treating a broad spectrum of medical conditions with dedication and care

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EDITOR'S NOTE

ourselves physically, emotionally, and spiritually.

Physical self-care includes mindful eating and a balanced diet, prioritizing rest and exercise, and recognizing that a healthy body is essential for avodas Hashem.

We often don’t even think about it.

The life we live is typically the only life we know. It is therefore a rather rewarding experience to examine our behavior and recognize how our supposed mundane, everyday life is not all that mundane. Even lifestyles and activities encouraged by secular society take on a different meaning and impact when viewed through a Torah lens.

Emotional self-care involves cultivating positive relationships, practicing gratitude, and seeking support when needed. It’s about recognizing the importance of emotional wellbeing and seeking to create inner peace and balance.

Spiritual self-care is at the heart of frum living—at least, it should be.

It involves setting aside time for tefillah and chessed, of course, but more than that, it’s nurturing our awareness of Hashem’s presence— made more prominent when it’s gratitude and bitachon that guide us through our days.

sibly be done from the comfort of our own homes, with little to no expense. It might mean eating nutritious and tasty meals, maintaining timely bedtimes, or putting effort into our skincare routine. Or perhaps luxuriating in long bath soaks or enjoying a cup of tea with a cube of chocolate on a quiet evening.

It might mean an hour to commune with nature, or better yet, with Hashem. If you find the outdoors too cold and uninviting, get back into your kitchen and talk to Hashem there. Whether through Tehillim or our morning berachos, when the words are said with intention and focus, it is an incredibly uplifting and invigorating experience.

Or, as my amazing mother would summarize it: a healthy body needs nutrition, sleep, a positive state of mind, and a grateful connection with our Eibershter.

I thought of that as this issue came together and I recognized how many of the articles seem to focus on self-care. The term “self-care” somehow evokes an immediate image of “self-indulgence.” While there is an inevitable risk of going overboard, these two concepts should not be confused with one another. Taking care of ourselves is a crucial thread in life’s tapestry, especially in today’s fast-paced and chaotic world.

Self-care in this context is not selfish; it’s an act of honoring Hashem by caring for the gifts He has given us. It’s about recognizing that we are worthy of care and that by taking care of ourselves, we are better equipped to serve Him, our families, and our communities.

From a frum perspective, selfcare is not merely a trendy concept but a fundamental principle rooted in our understanding of why we are here. It’s about recognizing that our bodies and souls are gifts from Hashem, and we have a responsibility to care for them.

Self-care does not need to be weekly massages, monthly vacations, and biweekly manicures.

Those are indulgences—lovely indulgences—which can be wonderful for some, if they can easily afford them. But ideally, our happiness and contentment need not depend on luxuries “out there” that come with a price tag.

The secular world might urge individuals to take the occasional break from the rat race, to catch their breath so they can go on breathing. Yet our Creator, Who understood our desire for the ever-elusive “more”—long before the “more” was as much as it is today— gave us the gift of Shabbos. This is the day when we pause, elevated, and look down at our everyday life and take stock. Shabbos, if we let her, can be a day of physical, emotional, and spiritual recalibration.

With a shift in mindset, taking care of our wellbeing can very fea-

And if done right, we won’t need more.

When we recognize what matters in life, when we take the time to focus on all we want to do and all we want to be, it would be remiss not to take the time to look at ourselves and see whether we are allowing ourselves to function optimally.

For us, optimal health is a threepronged approach of nurturing

As my grandmother used to tell my selfless and always-available mother, “If you don’t take care of yourself, you won’t be able to take care of others.”

It’s healthy and necessary to find the time, or take the time, to reflect on life around us. It gives us the opportunity to appreciate and be grateful. It gives us a chance to recognize and understand. If we keep functioning on overdrive, we miss out on the life happening around us.

tz i v o k h s r e H i r i Tz

tziri@wellspringmagazine.com

WELLSPRING / SHEVAT 5785

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SPRINGBOARD

Whose Job Is It Anyway?

The “Tied” Has Turned

Issue #107: FDA Bans Red Dye Number 3 Thank you, Wellspring, for bringing us thought-provoking articles from the world of health.

In Health News Roundup you mentioned the much-discussed ban on Red 3, but with a shocking twist.

The FDA already knew about the extent of the food coloring’s toxicity in 1980, and yet they allowed the companies to keep using it. How could that have happened? I don’t care much about their banning the dye in cosmetics. A lot of good that did if they allowed it in my children’s cereal, nosh, and Tylenol—and in my own—growing up!

I can’t help wondering why we should believe that there are no toxic ingredients in the food the FDA currently approves. And if the FDA isn’t protecting the consumers, what business do they have regulating our food and drugs anyway?

Mushka T. Brooklyn, New York

Issue #102: Fit to Be Tied

A Critical and Divine Creation Issue #107: Holistic; Spiritual Health Thank you, Wellspring, for another masterpiece! This past Shabbos as I finished reading the magazine, Rabbi Belsky’s words resonated with me.

“Just like Shabbos, you are a creation of Hashem, filled with beauty and an important role to accomplish.” It’s been a long journey and I’m still working on internalizing that message, but I want to thank Rabbi Belsky for the reminder.

Not all of us grew up with words of encouragement and the assurance that we matter. It can sometimes be difficult to quiet that inner voice of self-loathing and self-doubt.

To some that might appear like a throwaway line, but on behalf of those who need to hear it most, I would like to extend my gratitude.

Nechama Stern Airmont, New York

A few months ago, you published an article in which my sister mentioned my knack for detecting tongue-ties.

Ever since the story was printed, I’ve been busier than ever. It’s gotten around by word of mouth and I’m gratified at the awareness Wellspring has brought to this all-too-common condition.

As story after story surfaces of the many babies who have been helped by a simple snip, I thought it would benefit your readers if the issue is brought to the fore once more.

Tongue-ties are no longer an uncommon phenomenon. And although they are rarely dangerous and can be resolved very easily, it is important for parents to consider the possibility and take the necessary steps to rectify the problem.

If anyone has any questions regarding this issue, I’ll be glad to assist further. I can be contacted through Wellspring.

Blimie Eigner Brooklyn, New York

GET IN TOUCH Wellspring invites readers to submit letters and comments via email to info@wellspringmagazine.com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

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WELLSPRING / FEBRUARY 2025

Any health information, advice, or suggestions published here are the opinion of the letter writer and are not independently investigated, endorsed, or validated by Wellspring. Always seek the advice of a qualified health professional or medical practitioner regarding any medical advice, condition, or treatment.

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Quick Question Question: I read a book on homeopathy and found it amazing. I now have some questions regarding homeopathic remedies. I find it frustrating that when I go to the health-food store, they often don’t know which remedy is for which problem? Even if I do my own research about a specific remedy, how can I know which strength to use? Who can help me? I find that homeopathic remedies are much less expensive than vitamins, and each bottle is relatively low priced and lasts a long time. After reading the book, I feel more comfortable using homeopathy, but I would appreciate some guidance.

Answer: I commend you for reading up on homeopathy. You may want to contact a homeopath for more guidance as to the exact remedy for your issues or aches and pains.

In general, homeopathy is safe to use and is not known to cause any side effects. The remedies can be used safely along with medication or any other treatments and have been proven effective and safe for children as well as the elderly.

Some examples of homeopathic remedies you may want to have on hand in case of emergency: Belladonna for high fever (can be used with Motrin) Cantharis for burns Apis mellifica for swelling Arnica for bruising (very effective after any dental treatment) Rhus tox for itching as in eczema or chicken pox Aconitum for anxiety Oscillococcinum for flu Arsenicum album for diarrhea As you become more familiar with homeopathic remedies, you may feel comfortable experimenting on your own.

Miriam Schweid, Health Consultant

No Platypus Issue #107: It’s a Joint Venture The Healthy Haven article on homemaking being a joint venture struck a chord, but not in the way the writer intended.

For the record, I’m a long-time Hakol Beseder member and make it a point to do the suggested Homemaker’s Homework sporadically, and I do become very focused around the Pesach season, when the Eight Week Countdown starts. But that wasn’t my takeaway from the article.

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WELLSPRING / FEBRUARY 2025

Tziri’s talk about platypuses, camaraderie, and joining in activities is something I only recently discovered. I feel it is worthy of a subject all its own. I’m an introvert and generally a loner, and until a short while back I hadn’t realized that because I like my own company, it doesn’t mean I need to be lonely. Too much aloneness isn’t good for mental health, and ultimately overall health. A few months ago, a new friend started to encourage me to participate in communal events, even if only on a small scale. Initially I balked, but later I realized just how helpful these outings were for me.

I still prefer my own company and

am absolutely fine spending a lot of time alone, but I realize I do benefit from the occasional social mingling.

Or as Tziri would say, “I’m no platypus.”

Chava F. Jackson, New Jersey P.S. Your recipes are consistently amazing and the gorgeous photos make them that much more appealing. Please extend my thank you to the Levines. Their decadent Pomegranate Pistachio Halva was a hit on Tu B’Shevat!

Our Kids Appreciate It Issue #106: Giving Them Our Hearts Thank you for the beautiful Chanukah issue— especially the gift-giving guide. It was my favorite article.

Showering our children with their love languages goes a lot further than a new piece of jewelry or set of Playmobil. Walking in the street while holding a child's hand and truly listening to them—while your cellphone is tucked far away in the pocketbook!—means the world to a child. I like putting little Post-It notes in my children’s briefcases, on their snacks, or Rosh Chodesh treats.

One Rosh Chodesh, my nine-year-old son, told me, "You forgot to write ‘A Gutten Chodesh, Hatzlachah rabbah!’ on my treat.” Who would have thought he was paying so much attention? Now I know how much these gestures mean to them.

May Hashem grant us the binah yeseirah to tap into their needs, and nurture them as only a mother can. Among the myriad of things we thank Hashem for, is Wellspring magazine.

Thank you for each amazing issue!

E. Wertheimer Brooklyn, New York

Hashem, Alone, Heals Issue #107: The Problem with Doctors Thank you for another uplifting issue. I enjoyed Rabbi Rubinstein's article tremendously. He reminded me of something Rabbi Nachman Biderman, shlita, often says about our healing.

In Shemoneh Esrei, we thank Hashem daily for Healing us. The brachah concludes “Rofei cholei amo Yisrael”— Who heals the sick of His nation.

The pasuk doesn't say cholim, it says cholei, singular. Hashem alone heals each individual choleh that needs healing. Hashem is our private doctor.

S. Bernat West Palm Beach, Florida

WELLSPRING / SHEVAT 5785

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SPIRITUAL EATING

By Rabbi Eli Glaser, CNWC, CWMS

Don’t Confuse the Means for the End

Each month of the Jewish calendar has unique characteristics and opportunities for spiritual change. HaRav Gedalia Schorr explains that the month of Shevat is connected with the letter tzadi, which often refers to a tzaddik (righteous person). Shevat is also identified with the phrase, “Crown the letter tzadi with lita” (Sefer Yetzirah, in Ohr Gedalyahu).

This is a very confusing association because the word “lita” literally means “indulgent eating.” It is usually associated with the episode between Eisav and Yaakov and the lentil soup, when Eisav says, “Pour down my throat [hale’iteini] some of that very red stuff!” (Bereishis 25:30). In fact, Eisav was willing to sell his eternal birthright for a pot of stew! This term is also referenced in the Gemara in Bava Kama where it discusses a person who eats from an orlah orchard (a tree in its first three years): “Stuff [hale’iteini] the wicked one [with the forbidden food] and let him die.”

Coming back to the month of Shevat, the phrase “Crown the letter tzadi with lita” is therefore translated as either “Crown the month of Shevat with indulgent eating” or ”Crown the righteous person with indulgent eating.”

Either way, it is quite confounding.

HaRav Schorr explains that the difference between the words “achilah” (regular eating) and “lita” is a person’s intentions. Hashem created the laws of nature so that we must eat in order to

nourish ourselves and survive. However, we would not have figured this out on our own. Only because Hashem created our appetite and enjoyment for eating do we desire food and therefore sustain ourselves. Without this, we would die of hunger.

Consequently, we need to appreciate the gift of ta’avah (desire and enjoyment of food) that Hashem has given us, but we also must keep it in the proper perspective. It is a means toward an end, not an end in and of itself.

We eat exclusively to nourish our bodies in order to perform our avodas Hashem. That’s the sole reason Hashem gave us food. Shlomo HaMelech writes in Mishlei (13:25), “A tzaddik eats to satisfy his soul, but the stomach of the wicked will [always] be lacking.”

If we eat for the sake of satiation, we can stop when we’ve satisfied our body’s nutritional needs—enjoying the food along the way. If we eat for the sake of indulging our pleasure, however, we will find it very difficult to stop— often eating to excess.

Therein lies the definition of lita; indulgent eating is when we mistake the means for the ends. And that, HaRav Schorr writes, helps us properly translate the phrase “Crown the letter tzadi with lita.” It should really be understood as “Crown the letter tzadi over lita.” Allow righteousness to rule over the act of eating—a tzaddik steers his desires toward a greater purpose in-

stead of allowing them to rule over him.

He concludes by explaining how this idea specifically ties into Shevat, which is the 11th month in the Jewish calendar. Each of the 12 months is associated with a unique characteristic of each of the corresponding 12 shevatim, and the 11th month, Shevat, is associated with Yosef HaTzaddik, the 11th son of Yaakov Avinu. This means that Yosef’s special koach of tzidkus, as it relates to being able to rule over our physical desires, is uniquely accessible during these days. Therefore, let’s chap arein and grab it.

In addition, we see this connection specifically in relation to the month of Shevat, which is the new year for fruit-bearing trees. Our recent Tu B’Shevat seder was an acknowledgment and appreciation of the wonderful and healthy gifts of nourishment Hashem provides for us, as well as a rectification for the world’s first transgression with the fruit of the eitz hada’as.

Through proper eating, we have a daily opportunity to correct a part of our soul, so deep and intrinsic that it reaches back into Gan Eden. For as HaRav Schorr explains the Rambam in Hilchos Deios, “If man eats [to nourish his body] in order to serve Hashem, then his eating is [itself considered] avodas Hashem.”

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www.soveya.com.

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WELLSPRING / FEBRUARY 2025

TORAH WELLSPRING

By Rabbi YY Rubinstein

Dreams and Berachos

Sometimes, when I sign copies of my books, I include a berachah. I believe it is the best berachah I could offer anyone and so, I’m going to offer it to all the readers of Wellspring magazine, too. The berachah is as follows: “You should have a life of achievement.”

If a person enjoys a life of achievement, he or she feels they have done the things they could have done, helped the people they could have helped, and become the person they were meant to be. In short, they feel they have fulfilled their tafkid.

If a person does not feel that, then theirs is a life of regret and disappointment.

Of course, the question is, how are we supposed to know what our potential is and what we are capable of achieving? We don’t want to wait until our last days to look back and realize which opportunities we either used or squandered.

One way is through our dreams.

After we close our eyes at the end of a long day, we can sometimes reopen them in our dreams and glimpse pictures of our future or—at least—our potential future.

It is intriguing to consider why Hashem created us with the ability to dream. He did not have to do so at all, so the

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WELLSPRING / FEBRUARY 2025

fact that He did suggests that dreaming performs a very important role in our lives.

prophetic. Dreams are mostly filled with impossibilities and nonsense. You might see a flying gefilte fish, people with upside-down heads, or an honest politician (the last two are equally unlikely).

In the fourth volume of Michtav Me’Eliyahu, Rabbi Eliyahu Dessler offers three explanations as to what that role might be.

First, a dream might reveal negative aspects of a person’s middos that exist at the subconscious level of which they are unaware. Second, a dream might reveal positive aspects of a person’s middos that they should nurture and grow. Third (this is the one most people get excited about), as Chazal explain, a dream can be one sixtieth of prophecy and hint to a person what their future might bring.

It is very important not to lose sight of the other 59/60 of a dream, which are far from

After we close our eyes at the end of a long day, we can sometimes reopen them in our dreams and glimpse pictures of our future.

If you dream about an honest politician with an upside-down head eating a flying gefilte fish, I feel confident in assuring you that you aren’t being sent a message from Shamayim and that you can ignore it. But Rabbi Dessler’s three categories of dreams all share a common goal: They try to get you to change!

The dream that shows you something negative about yourself is telling you to change and eradicate that negativity.

The dream that reveals talents and gifts you didn’t know about invites you to discover and develop them. The dream that

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TORAH WELLSPRING

shows you a future—positive or negative—is once again telling you to change so that the positive vision comes true and the negative one never will.

Dreams and their meanings are a very complicated part of Yiddishkeit. Certainly, the Torah takes them very seriously.

When the Kohanim bless us on Yom Tov, we pray that any dream we have or that someone has about us should be positive and come true. We also pray that the opposite should never happen.

There is one crucial thing to focus on before we start getting ourselves upset over something we have dreamed. As we said, a dream is only one sixtieth of prophecy; it is not a full prophecy. In any case, as the Rambam explains, a positive prophecy must come true, but a negative prophecy might come true. And remember, almost everything in a dream is nonsense anyway.

Another reason why we dream that Rabbi Dessler didn’t mention is recorded in a story in Berachos 56a: Caesar once said to Rabbi Yehoshua ben Chanina, “It is said that Jews have great wisdom, so tell me what I will dream about tonight.”

I don’t know if you have much interaction with the non-Jewish world, but I can assure you if a non-Jew ever starts a conversation by saying, “You Jews think you are so clever,” what follows isn’t likely to be very flattering. Rabbi Yehoshua, however, didn’t hesitate and immediately answered, “You will dream that the Persian king will conquer you and enslave you. He will force you to look after his pigs and give you a golden stick to

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carry out your task.”

The Gemara concludes this story with an ending that always brings a smile to my lips.

“Caesar fretted and thought about Rabbi Yehoshua’s answer the entire day and that night… that is what he dreamed.”

This kind of dream is probably so obvious to every single one of us that Rabbi Dessler didn’t include it in his three reasons.

Things that upset us, that we can’t keep out of our minds during our waking hours, often reappear in our dreams when we sleep.

The Alshich Hakadosh uses this story to explain one of the most famous dreams of all.

“And Yosef dreamed a dream and he told it to his brothers, and they hated him even more…

‘We were binding sheaves in the middle of the field and my sheaf rose up and your sheaves surrounded mine and bowed down to it’…And they hated him even more because of his words and

This shocked and sobered the young man and he begged them for another chance to prove himself.

because of his dreams.”

The Alshich immediately notices that the brothers hated him for his “dreams,” in the plural, but at that stage he had only told them about one dream! That takes us back to Caesar, and Rabbi Yehoshua’s prediction about his forthcoming dream.

A dream also means an ambition—a goal and a hope. Yosef’s brothers were convinced that the one dream he told them about was the result of the dream he had hoped and planned for during his waking hours. That’s why they hated him even more than before.

The great Rosh Yeshiva of Volozhin, Reb Naftali Yehudah Berlin zt”l once spoke at a siyum he made upon completing Shas.

He told of a time when he was a bachur in yeshiva and had not been doing well. One day, he overheard his parents discussing the likelihood that

“One day, I’d be standing in front of the Beis Din Shel Maalah and they would ask my name. I’d reply that I was Tuli Berlin, from New York.

“They’d ask me several questions, including whether I’d spent time learning Torah. I would answer truthfully that I attended a daily Gemara shiur and had chavrusos.

“They would then ask me if I had ever heard of a peirush on the Chumash called Ha’amek Davar? I would answer that I had not. Then they would ask if I had heard of a sefer called Ha’amek She’eilah, and again I would answer no.

“Eventually they would look at my ‘file’ and frown. ‘Mr. Berlin, it says in your file that you wrote these sefarim!’

Before

To the attendees at the siyum he posed the question, “And what would have happened to me if I hadn’t overheard their conversation, and they had taken me out of yeshiva? I would probably have moved to America and become a businessman.

After

they would have to find him a trade instead. This shocked and sobered the young man and he begged them for another chance to prove himself. He took the opportunity they gave him and turned himself into the famous Netziv.

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Much, much worse than one day having to stand and watch the “video” of our lives is being forced to watch the alternative version; the one that shows a life where we did the things we could have done, helped the people we could have helped, and became the person that we were meant to become.

UK born, Rabbi YY Rubinstein learned in the famous Gateshead Yeshiva for ten years where he received semicha. He is an international speaker and the author of fourteen books. His latest, "Never Alone,” for teens and young adults who've lost a parent, arrived in bookstores this year.

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Sometimes, when we close our eyes and sleep, we see a “trailer” for that video. When we wake, say Modeh Ani, and get up, it is in order to make our dream a reality and make sure we have…a life of achievement.

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“I would explain that there must be some mistake and that I never wrote any sefarim. A voice would thunder back in response, ‘That’s true… but you could have!’”

HEALTH NEWS

HEALTH NEWS ROUNDUP

By Pnina Schoss

Coffee Linked to Lower Risk of Dementia, with a Catch Older people who regularly drink coffee have a lower risk of developing dementia, according to a new study. But there’s a twist to the tale—the association only applies to unsweetened caffeinated coffee. The link was found from a study of the health records of 204,847 people in the UK, aged between 40 and 69, by researchers from institutions across China.

“Higher intake of caffeinated coffee, particularly the unsweetened variety, was associated with reduced risks of Alzheimer’s disease and related dementias, and Parkinson’s disease,” the researchers wrote in their published paper. “No such associations were observed for sugar-sweetened or artificially sweetened coffee.” Overall, compared to non-coffee drinkers, coffee drinkers of any amount were at least 34 percent less likely to develop Alzheimer’s disease and related diseases, 37 percent less likely to develop Parkinson’s disease, and 47 percent less likely to die from a neurodegenerative disease during the study.

The researchers estimate that certain properties in caffeine could be protecting the brain against dementia—and perhaps sugar and artificial sweeteners are interfering with the benefits of caffeine—but further studies are needed to know for sure.

Surprising Discovery on the Oral-Brain Axis A recent study published in Translational Psychiatry found a connection between the bacteria in the mouth and mental health. Researchers analyzed the saliva of individuals experiencing mental health symptoms, comparing it to the microbiome of mentally healthy individuals. Their analysis revealed notable differences in the composition of oral bacteria, suggesting that the oral microbiome may play a significant role in mental well-being. These findings contribute to the growing body of evidence supporting the concept of the oral-brain axis.

“My research originally focused on how the gut microbiome influences mental health,” said study author Stefanie Malan-Müller, a postdoctoral fellow at the Complutense University of Madrid. “Over the years, many studies have shown how the gut and brain communicate through the ‘gut-brain axis,’ affecting mental well-being. But our bodies host microbes in many places, not just the gut. One of these key areas is the mouth, which is directly connected to the gut.”

Another key finding was the association between oral microbiota and early life trauma. For instance, higher levels of Streptococcus mutans, a bacterium often linked to dental decay, were found in individuals who reported experiencing childhood emotional neglect. Based on these findings, researchers are eager to further explore the potential of dental care and oral hygiene as therapeutic tools for improving mental health.

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HEALTH NEWS

HEALTH NEWS ROUNDUP

Breathing Slower Is Key “Deep breath in, slow breath out…” Isn’t it odd that we can self-soothe by slowing down our breathing?

Humans have long used slow breathing to regulate their emotions, and practices like yoga and mindfulness have become very popular lately. Still, there has been little scientific understanding of how the brain consciously controls our breathing and whether this actually has a direct effect on our emotional state.

The Ills of Sugary Drinks Sugary beverages like sodas and energy drinks are designed to be hyper-palatable, laden with extravagant amounts of sweeteners to stimulate pleasure centers in the brain. That initial enjoyment hides the danger, though. Sugar-sweetened drinks typically offer barely any nutritional value, and research shows that habitual consumption can raise the risk of health problems such as tooth decay, obesity, type 2 diabetes, and heart disease. And while overall consumption of sugary drinks has declined recently in some developed nations, the study’s authors note, sodas and their kin remain a significant threat to public health across much of the world.

The study focused on sugar-sweetened beverages (SSBs), which the authors define as any drink with added sugars and at least 50 kilocalories per 8-ounce serving. This includes commercial or homemade soft drinks, energy drinks, fruit drinks, punch, lemonade, and the like. Globally, the study pointed to SSBs as a contributing factor in 1.2 million new cases of heart disease each year as well as 2.2 million new cases of type 2 diabetes. The study also suggests SSBs cause roughly 80,000 deaths from type 2 diabetes and 258,000 deaths from cardiovascular disease each year.

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Neuroscientists at the Salk Institute have now, for the first time, identified a specific brain circuit that regulates breathing voluntarily. The researchers pinpointed a group of brain cells that connect to the brainstem, where vital actions like breathing are controlled. Their findings suggest this connection between the more sophisticated parts of the brain and the lower brainstem’s breathing center allows us to coordinate our breathing with our emotional state. The findings describe a new set of brain cells and molecules that could be targeted with therapeutics to prevent hyperventilation and regulate anxiety, panic, or post-traumatic stress disorders.

“The body naturally regulates itself with deep breaths, so aligning our breathing with our emotions seems almost intuitive to us—but we didn’t really know how this worked in the brain,” says senior author Sung Han, associate professor and Pioneer Fund Developmental Chair at Salk. “By uncovering a specific brain mechanism responsible for slowing breathing, our discovery may offer a scientific explanation for the beneficial effects of practices like yoga and mindfulness on alleviating negative emotions, grounding them further in science.”

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HEALTH NEWS

HEALTH NEWS ROUNDUP

Hope for Damaged DNA A new “toolkit” to repair damaged DNA that can lead to aging, cancer, and motor neuron disease (MND) has been discovered by scientists at the Universities of Sheffield and Oxford. Published in Nature Communications, the research shows that a protein called TEX264, together with other enzymes, is able to recognize and “eat” toxic proteins that can stick to DNA and cause it to become damaged. An accumulation of broken, damaged DNA can cause cellular aging, cancer, and neurological diseases such as MND. Until now, ways of repairing this sort of DNA damage have been poorly understood, but scientists hope to exploit this novel repair toolkit of proteins to protect us from aging, cancer, and neurological disease.

The findings could also have implications for chemotherapy, which deliberately causes breaks in DNA when trying to kill cancerous cells. Scientists believe targeting the TEX264 protein may offer a new way to treat cancer.

“Failure to fix DNA breaks in our genome can impact our ability to enjoy a healthy life at an old age, as well as leave us vulnerable to neurological diseases like MND. We hope that by understanding how our cells fix DNA breaks, we can help meet some of these challenges, as well as explore new ways of treating cancer in the future,” said Professor Sherif El-Khamisy, co-founder and deputy director of the Healthy Lifespan Institute at the University of Sheffield.

No More Hiding Nutrition Information The U.S. Food and Drug Administration is announcing an important step to providing nutrition information to consumers by proposing a requirement for a front-of-package (FOP) nutrition label for most packaged foods. This proposal plays a key role in the agency’s nutrition priorities, which are part of a government-wide effort in combating the nation’s chronic disease crisis. If finalized, the proposal would give consumers readily visible information about a food’s saturated fat, sodium, and added sugars content in a simple format showing whether the food has “Low,” “Med,” or “High” levels of these nutrients.

This complements the FDA’s iconic Nutrition Facts label, which gives consumers more detailed information about the nutrients in their food. There is a proliferation of foods in the food supply that are considered ultra processed, which often contain high levels of these nutrients.

“The science on saturated fat, sodium, and added sugars is clear,” says FDA Commissioner Robert M. Califf, MD. “Nearly everyone knows or cares for someone with a chronic disease that is due, in part, to the food we eat. It is time we make it easier for consumers to glance, grab, and go.

Adding front-of-package nutrition labeling to most packaged foods would do that. We are fully committed to pulling all the levers available to the FDA to make nutrition information readily accessible as part of our efforts to promote public health.”

HEALTH NEWS ROUNDUP

Natural Alternative to Cannabis Scientists have discovered cannabidiol, a compound in cannabis known as CBD, in a common Brazilian plant, opening potential new avenues for producing the increasingly popular substance. The team found CBD in the fruits and flowers of a plant known as Trema micrantha blume, a shrub that grows across much of the South American country and is often considered a weed.

CBD, increasingly used by some to treat conditions including epilepsy, chronic pain, and anxiety, is one of the main active compounds in cannabis, along with tetrahydrocannabinol, or THC—the substance that makes users feel high.

The compound’s effectiveness as a medical treatment is still under research.

Researchers said chemical analysis had found that Trema contains CBD but not THC. This raises the possibility of an abundant new source of the former that would not face the legal and regulatory hurdles of cannabis, which continues to be outlawed in many places, including Brazil. This plant grows throughout Brazil and would be a simpler and cheaper source of cannabidiol.

Scientists plan to scale up the study to identify the best methods to extract CBD from Trema and analyze its effectiveness in patients with conditions currently treated with medical cannabis. The invested team won a 500,000-real ($104,000) grant from the Brazilian government to fund the research, which they estimate will take at least five years to complete.

Altering a Natural Fruit Seems Wrong We know grapefruit has numerous health benefits, but its ingredients can also mess with regular meds, enhancing them to dangerous levels or weakening them so they’re no longer effective.

From a health standpoint, it’s difficult to understand how a natural food can be a potential threat. It’s primarily the compounds called furanocoumarins (more than 100 of them, at the last count) found inside grapefruit that interfere with prescription drugs, so people on these meds are often advised to cut out grapefruits from their diet. Fortunately, new research might have a solution for this problem.

A team from The Volcani Center in Israel decided to look for the genes behind furanocoumarins in the citrus fruits grapefruit and pomelo. They were able to find a multi-gene cluster that was responsible for producing the defensive plant compounds. Other citrus fruits, however, including oranges and mandarins, do not naturally produce these compounds.

Knowing this information opens up the possibility of genetically engineering grapefruits and pomelos without furanocoumarins. That could help prevent some pretty severe consequences of fruit-drug interactions. Further research will be needed to investigate how these altered citrus fruits could be made without drastically affecting their taste, reducing their nutritional benefit, or introducing other harmful effects.

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SWEET SLUMBER WHY WE DISCONNECT TO RECHARGE

Every evening without fail, it happens. The old and the young, the rich and the poor, the busy and the bored, at one point or another, all relinquish control and lose themselves to some hours of unconscious recharging.

What is this strange phenomenon we allow into our lives on such a regular basis? What is it about sleep that we all so eagerly hand it such a large chunk of our valuable time?

What is this strange narcotic to which we feel comfortable relinquishing our conscious selves?

By Tziri Hershkovitz

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We may often complain about the day not being long enough to do all we want to do.

We sometimes find ourselves skipping a meal, or exercise, or even a shower. Yet, somehow, we instinctively know that entirely removing sleep from our schedule is not going to benefit us. If you’ve tried it, you know what I’m talking about. By omitting sleep, we indisputably lose more than we gain.

But what is this mysterious time thief we are so beholden to? Sleep has always had an air of mystery about it—this odd voluntary lull in our day. Scientists, philosophers, and poets have all grappled with the topic for thousands of years.

For the most part, they didn’t uncover any great truths—until relatively recently.

Throughout history, the subject of sleep—that golden state when one transcends his mortal coil, even if only for a few hours—was treated with reverence. It was understood to be a restorative and healthful experience, even if the process wasn’t fully understood.

It is rather fascinating, and somewhat unfortunate, that although scientists are finally uncovering the great mystery of sleep, as a society, we’ve foolishly started viewing a proper night’s rest as a sign of weakness. Margaret Thatcher once famously said, “Sleep is for wimps,” and the busy world heeded her opinion.

It wasn’t only her, though.

Years earlier, Thomas Edison referred to sleep as “a criminal waste of time.” Maybe it was a PR move, a way to sell his latest invention. The light bulb,

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after all, had been invented to banish the night.

Whatever its roots, being sleep deprived has become an odd point of pride for many.

As a society, we’ve come to view too much sleep—or even adequate slumber—as a secession, a failing. As if we gave in or gave up. With energy bars, energy drinks, and a host of other products, we’ve come to view tiredness as an illness in need of a cure. But any solution other than actual, natural sleep is dangerously detrimental to many aspects of our lives. We’d do well to recognize the folly of attempting to “overcome” sleep.

Our brains still have neuroscientists scratching their heads. To be fair, over the last few decades they’ve managed to see more and know more of what occurs in a live brain, but the hows and, more importantly, the whys, still baffle.

The subject of sleep is one of those mysteries, warranting an entire field of study of its own. Circadian neuroscientists study sleep, its patterns, and the damaging effect of sleep deprivation. They ask, “What does our body do when it sleeps?” (answer: quite a lot!) and “What are the effects of lack of sleep?” (answer: a lot—and all detrimental).

At first glance, it appears as if our bodies take a break from all work when we retire, which, even if it were true, would still be a great benefit.

After toiling all day, our weary bones deserve to relax. But if sleep were merely for the purpose of relaxation, then sitting down for an extended period

of time should theoretically provide the same benefits. Yet we know that even desk workers can experience bone-weary tiredness despite spending hours moving little more than the muscles in their hands.

But what is this mysterious time thief we are so beholden to?

Sleep is a lot more than simply allowing tired muscles to recharge. Studies have shown that sleep allows for the consolidation of ideas. It is when our brain formally inks the day’s memories, securing them into the long-term memory vault. Sleep also increases our clarity in understanding our problems, and the creativity for forming effective solutions.

All that sounds lovely, but is that sufficient reason to give up so much of our day? Well, as advertisers are wont to say, “Wait! There’s more.”

We all know how lack of sleep has our mind feeling murky, while a good night’s sleep clears our mind. It turns out that the “mind clearing” happens quite literally.

The Mind-Blowing Science of our Sleeping Brains Here’s how the human body works. Every organ in our body has electrical currents running up and down. This is the power (nervous) system that keeps our bodies

operating at a premium. It is how messages are transmitted around the body, whether pain, hunger, pleasure, or any other physical sensation. The brain, the generator of this electrical system, uses over 20 percent of our body’s energy supply—yet is only 2 percent of our body’s mass. The amount of electricity in one active brain could power a 30watt light bulb!

Now before you let this boggle your brain too much, let’s focus on even more surprising findings.

In order for the organs in our body to properly function, they need to clean up after

The amount of electricity in one active brain could power a 30-watt light bulb!

themselves. Since functioning organs produce waste, we are equipped with a fascinating sanitation system known to us as the lymphatic system. The entire lymphatic system disposes of dead cells and sends them into our bloodstream to be cleaned out properly.

The lymphatic system runs in every organ of our body— except one. The brain, the most electrically active organ, which in theory would require a heavy-duty waste-removal system, has no lymphatic system to speak of.

Fresh Flush So how does the brain clear

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the waste it invariably produces? Relatively recently, scientists discovered what they’ve dubbed the glymphatic system. It’s a play on words, because of its dependence on glial cells in the brain and its similarity in function to the lymphatic system.

The glymphatic system works differently because, unlike the rest of the body, the brain is cleared from its waste by cerebrospinal fluid, or CSF. CSF floods the brain and attaches to the waste particles, and then flushes them out into the bloodstream. It is a brilliantly effective and efficient sanitation solution for an area of our body that is too full of brain cells and blood vessels to accommodate an entire lymphatic network.

Now here’s the most fascinating and relevant part: There’s practically no CSF in our active brain. While we are awake and producing all the waste, there is no CSF clearing it out. It is only once we go to sleep that our brain retracts, shrinking a little bit, thereby allowing the CSF to come rushing through and washing out all the buildup.

We can then awaken with a clean, refreshed brain, primed for problem-solving.

Amyloid Beta Among the CSF’s challenging tasks is the removal of a protein called amyloid beta.

This is constantly produced while in our wake state, and we need to ensure its regular removal. A heavy buildup of amyloid beta adversely affects

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sleep quality, which can lead to other issues, as well. In fact, this protein is found in heavy quantities in the brains of patients with Alzheimer’s and is assumed to be the leading cause of the disease.

The only solution for removing amyloid beta is the fresh, cleaning “wash” of CSF. By holding off on sleep, we are effectively allowing this protein to linger and possibly cause long-term damage. It’s cyclical though. A brain heavy with amyloid beta might have difficulty falling asleep, thus

It is a brilliantly effective and efficient sanitation solution...

preventing the cleanse, and thus retaining the damaging protein.

Thank You, Hashem Once we understand the mechanism of sleep, we can adequately appreciate this miraculous gift we were blessed with. Hakadosh Baruch Hu, in His infinite wisdom, has given us the opportunity to heal and maintain our bodies with so little effort on our end. Let’s do our part and utilize this awesome gift. All we’ve got to do is lean back and close our eyes.

Microsleep

Mellowed by Melatonin

If you’ve ever misplaced your cell phone or stuck the milk in the pantry and cereal in the fridge, you may have been the victim of a tired region in your brain taking a quick nap. You were awake, but a small section of your brain might have gone offline for a moment. At home this might make for almost comical occurrences, but on the road or on the job, microsleep could be fatal.

Our bodies naturally produce melatonin at the onset of darkness, which prompts a tired feeling and promotes deep sleep. If we were to listen to our circadian rhythms and not fight against the fatigue with artificial lighting, we’d retire shortly after sundown and wake up at dawn. Prior to the advent of the light bulb, people actually slept according to the hours of daylight. Those further north did indeed sleep more in the winter, as the early nightfall and colder temperatures seemed to demand it.

The tragic Chernobyl nuclear disaster and space shuttle Challenger explosion have both been linked to loss of vigilance due to lack of sleep. In fact, in the US, over 100,000 automobile accidents annually are caused by microsleep, where the tired brain shuts off for a split second.

Don’t Nix the Nap Biphasic sleep is when sleep is divided into two sleep segments—a longer stretch starting at nightfall, and then a midday nap. Although biphasic sleep used to be the natural sleep cycle for much of the world, with the invention of the lightbulb—which keeps us going hours after our melatonin should have kicked in—monophasic sleep has become par for the course. Even so, there are many cultures where indulging in a midday siesta is the norm.

Even in cultures that have embraced monophasic sleep, it is worth noting that napping has consistently been linked to improved cognitive performance.

Particularly beneficial are shorter naps, under thirty minutes long.

They’ve been shown to reduce sleepiness and cause cognitive improvements that are felt almost immediately.

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THE DAMAGE OF SLEEP DEPRIVATION To many people, sleep is more of a wish than a reality. They hope that by pushing themselves to function, with caffeine, nicotine, or other performance enhancers, they’ll somehow get the same results.

While we might temporarily fool our brains into thinking we have been refueled, the deception doesn’t last long. No amount of coffee can make our brain forget that it hasn’t slept—and a sleep-deprived brain is not a brain we should rely on.

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IT DUMBS US DOWN

IT HURTS OUR HEALTH

JUMPY JUDGMENT

Lack of sleep translates into lack of alertness and an inability to concentrate or reason. Additionally, since sleep is the only time our brains consolidate our memories, by opting out of that experience, we aren’t giving ourselves the opportunity to hold onto the knowledge we may have gained throughout the day.

Lack of sleep is a contributing factor in heart disease, high blood pressure, diabetes, stroke, depression, and increased stress levels—which play a leading role in many other diseases as well. On the flip side, a good night’s sleep is beneficial to the recovery of all illnesses, whereas symptoms are often exacerbated by skipping on the zzzs.

When we are overtired, we experience increased impulsiveness, leading to poor judgment and regrettable decisions—especially regarding sleep.

Set a bedtime for yourself and don’t allow your tired brain to delay it. Also, never make an important decision after midnight!

WELLSPRING / FEBRUARY 2025

ANXIETY AND DEPRESSION Lack of sleep can weaken our emotional resilience, making us more susceptible to anxiety and depression.

EXHAUSTION AND ADDICTION Overtiredness brings on cravings for nicotine, caffeine, sugar, and other high carbs.

It might be related to why 50 percent of obese individuals report sleeping poorly, and 50 percent of poor sleepers are obese.

POOR PRODUCTIVITY When we are tired, we are automatically less creative and more forgetful, leading to shoddy productivity in the workplace.

FOREVER YOUNG Lack of sleep makes our skin age faster. In excess amounts, the stress hormone cortisol breaks down skin collagen, the protein that keeps our skin smooth and elastic.

TESTY AND ILL-TEMPERED When we miss out on sleep, our moods suffer and we’re not as pleasant to be around. Beyond negatively affecting our social life, it impacts our nearest and dearest.

A restful night’s sleep is transformative. Sleep deprivation can be the side effect, but also the root cause, of many health issues. Here are some key tips to aid you in getting a better night’s sleep: Don’t let there be light! Adjust light exposure throughout the day to regulate circadian rhythm. Melatonin is the star of the show here, specifically impactful when getting ample sunlight in the morning and minimizing bright light in the evening.

Keep a consistent sleep schedule. Maintaining a regular bedtime and wake-up time, even on weekends, can help keep the circadian rhythm regulated.

Try relaxation techniques: Practice calming activities, like deep breathing, meditation, or reading before bed.

Prepare a comfortable sleep environment: Make sure the bedroom is quiet, cool, and dark, and you are using a supportive mattress.

Diet and exercise: Avoid heavy meals or caffeine close to bedtime, and engage in regular physical activity earlier in the day.

For unique techniques for a restful night’s sleep from around the globe, check out this issue’s Seasonal Stumpers.

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SLEEPING (TOO) SOUNDLY The Science of Sleep Disorders

By Vichna Belsky, BS, CLC

When you hear of a survey called STOP-BANG, what do you think it’s about? Drumming? Drilling? Curtailing oil digging? In fact, it’s none of these.

The STOP-BANG Questionnaire is a screening tool for sleep apnea. The letters stand for the following: Snoring (Do you snore loudly enough that others outside the room can hear?)

Tired (Do you often feel exceedingly tired, fatigued, or sleepy during the day?)

Observed (Has anyone observed you choke, gasp, or stop breathing during your sleep?

Pressure (Do you have high blood pressure, whether treated or not?)

Body mass (Is your body mass over 35kg/m*m?)

Age (Are you older than 50?)

Neck size (Is your shirt collar

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over 16”?)

our conscious mind is sleeping, our unconscious mind is busy sorting and filing memories from the day. Toxins are cleaned out and tissue growth and repair occurs, helping with recovery from exercise, illness, or injury. Sleep also helps with learning, memory, and emotional regulation, as well as production of a variety of important hormones.

Gender (Are you a male?)

A person who answers yes to five or more questions is at high risk for obstructive sleep apnea.

What is obstructive sleep apnea and why do we care about it? To answer the question, let’s first take a look at how sleep works and why sleep matters at all? What happens when we sleep—or when we don’t?

The Science of Sleep On average, we spend a third of our lives sleeping. It seems like quite a lot of time to be doing nothing, but in truth, we aren’t doing nothing when we sleep.

Sleep is a naturally occurring state where the body is still, but the mind is active, involving periods of rest and altered consciousness. While

On average, we spend a third of our lives sleeping.

It seems like quite a lot of time to be doing nothing.

Brain on Duty There’s a lot going on in the brain during sleep. Deep in the brain, the almond-sized hypothalamus sits directly above the brainstem, working constantly to maintain a stable state known as homeostasis.

The hypothalamus is responsible for many hormone levels and the automatic functioning of various body systems.

One of those systems is sleep.

The hypothalamus controls the body’s circadian rhythm,

helping us keep track of a 24hour daily cycle, making us sleepy when it’s time for bed, and (hopefully!) waking us up in time for minyan, work, or school.

Cells within the hypothalamus and the brain stem produce GABA, a neurotransmitter that plays a special role in REM sleep. GABA is a relaxing brain chemical that sends signals to relax the muscles so we don’t act out our dreams.

Meanwhile, the pineal gland receives messages from within the hypothalamus to produce melatonin. Melatonin is a well-known hormone that helps people sleep. Between the GABA and the melatonin, we are relaxed and sleepy, so our bodies can rejuvenate.

and REM sleep several times with increasingly longer and deeper periods occurring later in the sleep session.

There are three stages of non-REM sleep. In stage 1, non-REM sleep takes us from wakefulness to sleep. During this short period of light sleep, the body relaxes as the heartbeat, breathing, and eye movements slow.

In stage 2 of non-REM sleep, the body temperature drops and eye movement stops. The heartbeat and breathing slow

This is how things occurring around us can affect our dreams.

and the muscles relax even further. Brainwave activity slows except for brief bursts of electrical activity. Most of our sleep is spent in this stage.

To get that refreshed feeling, we need stage 3 non-REM sleep. This occurs in longer periods during the first half of the night, where the heartbeat and breathing are at their most relaxed levels. During this stage, it may be difficult to wake someone. If it is easy for others to wake a person at any time during the night, they

The mind, however, is never fully off. During REM (rapid eye movement) sleep, the thalamus sends and receives information from the senses to the cerebral cortex, a part of the brain that interprets and processes short- and longterm memory. This is how things occurring around us can affect our dreams. We may not be consciously aware of the sounds and smells, but the thalamus is sending the information to the cerebral cortex where interesting storylines are created. Thankfully, when GABA works correctly, we remain still and don’t act out our parts in the play.

Sleep Phases There are two main stages of sleep: REM sleep and nonREM sleep. During the night, we cycle through non-REM

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COVER FEATURE

may not be getting enough of this rejuvenating stage 3 nonREM sleep.

During REM sleep, as indicated by the name, the eyes move rapidly behind closed eyelids. Brain activity is closer to wakefulness. Breathing becomes faster and regular, and the heart rate and blood pressure come close to waking levels. Most dreaming occurs during REM sleep. Fortunately, the arm and leg muscles become temporarily paralyzed during REM sleep from GABA released by the thalamus, keeping us safely in one place.

As people age, they spend less time in REM sleep.

Keep Breathing Now let us go back to sleep apnea. There are two main types of this disorder: central sleep apnea and obstructive sleep apnea (OSA). Central sleep apnea is a disorder where breathing stops during sleep because the brain doesn’t send proper signals to the muscles that control breathing. This is a less common form of sleep apnea. It can come from being at high altitude or taking certain medications, or it can be related to another health condition.

Most people with sleep apnea have the second type, OSA. According to Johns Hopkins Medicine, “Obstructive sleep apnea can range from mild to severe. This is based on a measurement rating system called the apnea-hypopnea index (AHI). The AHI measures an average number of apnea

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and hypopnea episodes you have per hour that you sleep.”

In adults, OSA is classified as mild, moderate, or severe, depending on how high the AHI index is.

During sleep, the body is completely relaxed, but for some people, the muscles that help them breathe relax too much. Combined with a narrow airway, this can interrupt breathing. Although it can occur at any age, it is more common in middle-aged and older adults, especially men. The STOP-BANG Questionnaire discussed above lists eight of the risk factors for OSA. Snoring is the most common symptom of obstructive sleep apnea. Snoring interspersed with periods of quiet may be a sign of apnea episodes. Waking up with a headache, depression, being easily irritated throughout the day, or having trouble remembering things may all be signs of OSA. As these are all issues that can emerge around the same age that some people develop OSA, it is important to do a proper sleep test to determine whether somebody with these symptoms has OSA or another issue. Untreated obstructive sleep apnea can put a person at risk for major health problems, including heart failure and high blood pressure.

Sleep Studies A sleep study, formally known as a polysomnography, is used to diagnose sleep disorders, including sleep apnea, narcolepsy, limb movement

During sleep, the body is completely relaxed, but for some people, the muscles that help them breathe relax too much.

disorders, and other sleep disorders. According to the Mayo Clinic, “Polysomnography records your brain waves, the oxygen level in your blood, and your heart rate and breathing during sleep. It also measures eye and leg movements.”

Some sleep studies can be done at home, though for best results, it is recommended to go to a sleep center. A sleep center is set up with private rooms, each with its own bathroom, similar to a hotel setup.

A sleep technologist will place sensors on the patient’s scalp, temples, chest, and legs. These sensors are connected with long wires to a computer that records a variety of measurements including heart rate, brain activity, snoring, oxygen levels, and muscle movement.

Technological Advances A continuous positive airway pressure (CPAP) machine may be prescribed for somebody with OSA. Through a mask worn on the person’s face, a CPAP machine provides a constant flow of air to help keep the airways open.

“There are as many masks as there are shoes, and we can usually find the right one for each person,” says Dr. Andrey Zinchuk of Yale Medicine. “Today’s CPAPs are ‘improved,’ with more comfortable masks, and such features as automatic pressure adjustment capabilities, built-in modems that transmit data to the doctor, and bi-directional capabilities that allow technologists to make remote adjustments.”

BEDWETTING

DISORDER AND DISRUPTION

Nocturnal enuresis, commonly known as bedwetting, is a common childhood problem that occurs in children who control their bladder during the day but are not able to do so at night.

About 16 percent of children are still bedwetting by age five and up to 2 percent struggle with this issue until age 15. Boys are twice as likely as girls to struggle with bedwetting.

Insomnia is a sleep disorder that can make it hard to fall asleep or stay asleep. It can also cause somebody to wake up too early and not be able to fall back asleep. Because of all these disruptions, a person with insomnia will often feel tired when they wake up in the morning and throughout the day as well. This exhaustion can cause lack of energy as well as an irritable mood.

Bedwetting can be triggered by a number of factors, including genetics, stress, anxiety, ADHD, or urinary tract infection (UTI). It can also be caused by a bladder that’s maturing more slowly than normal, a bladder that holds less urine than normal, or insufficient production of vasopressin, the hormone that reduces urine production during sleep.

Because bedwetting occurs during sleep, when the body is fully relaxed and there is no conscious thought at all, a child cannot control bedwetting. Charts and prizes will only help if the child is wetting their bed before or after sleep. Sleep alarms work by training the child to wake up as soon as they begin to urinate. For some families, this is a sufficient solution until the child outgrows bedwetting. For others, the disrupted sleep may be just as troublesome as the wet bed, or even more so.

Desmopressin, a synthetic form of vasopressin, is sometimes given to older children who are bothered by bedwetting that they cannot control. It is a short-acting form of the hormone that needs to be taken daily, so it can be an excellent choice for short-term situations such as an overnight or a few weeks away in camp.

Another common cause of bedwetting is constipation. When a child is constipated, the intestines place extra stress on the bladder, making it difficult to keep the urine in during sleep. There are a variety of options for treating constipation and many families find that when done correctly, the child is dry at night and feels better during the day as well.

Most people will have some form of short-term insomnia at some point in their life. A temporary stress or challenging situation can cause anyone to have trouble sleeping. However, if the insomnia lasts for three or more months, it may be worthwhile to see a doctor to try to get to the root of the insomnia and see what solutions can work for you. Some common causes of insomnia include things you can fix on your own, such as eating too late at night, eating spicy food that may trigger heartburn, and an irregular sleep and wake schedule.

Narcolepsy is a neurological disorder that impacts the brain’s ability to regulate sleep and wake cycles. It is not typically caused by the same triggers as insomnia. A person with narcolepsy does not necessarily wake up tired from lack of sleep, but they may still fall asleep suddenly during the day. They may also suffer from sleep paralysis, where they are unable to talk or move for about a minute when they’re falling asleep or waking up. Another startling symptom of narcolepsy is cataplexy, where there is a sudden loss of muscle control.

The person may feel a slight weakness, or it can be severe enough to cause the person to collapse.

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SLEEP SMARTS

NEW COLUMN

HOW TO COME OFF SLEEP PILLS A Guide to Regaining Natural Sleep

By Doron Lazarus

Thinking about life beyond the sleep pill bottle? Transitioning away from sleep medications can be empowering and rewarding, but it requires preparation and patience.

Here’s a clear roadmap to guide you: 1. Understand Your Why Motivation starts with understanding why you’re ready to say goodbye to sleep pills.

Research their effects, and you’ll find that short-term benefits often come at the cost of long-term drawbacks, such as reduced sleep quality, dependency, and tolerance, meaning they lose effectiveness over time. Plus, pills treat the symptom, not the cause of sleep issues. A desire for real, restorative sleep can fuel your journey to change.

2. Collaborate With Your Doctor Not all sleep medications are created equal, and coming off

them requires a tailored approach. Speak with your doctor to develop a safe weaning plan. Discuss what withdrawal symptoms you can expect and how to manage them. If your current doctor doesn’t align with your goals for natural sleep, consider seeking a second opinion to ensure you have a supportive partner in this process.

ural sleep.

4. Build a Support System Coming off sleep pills can be challenging, but you don’t have to do it alone. Surround yourself with friends, family, or mentors who understand your goals. Their encouragement can help you navigate the ups and downs. Remember, everyone’s journey is unique—don’t compare your progress to others. If the process feels overwhelming, consider working with a professional like a sleep coach to guide you every step of the way.

3. Address the Root Cause Here’s the most common mistake people make: focusing only on quitting the pills without addressing why they needed them in the first place. Was it poor sleep hygiene, anxiety, a circadian rhythm disorder, or an issue like gut inflammation or trauma? Identifying and rebalancing the underlying cause is essential for longterm success. Explore your sleep patterns, lifestyle, and health to tackle the core issue and build a foundation for nat-

A desire for real, restorative sleep can fuel your journey to change.

Transitioning away from sleep medications is about more than just stopping a pill; it’s about reclaiming your nights, addressing root causes, and building the skills and routines for long-term, natural sleep. With the right plan, support, and perseverance, restful nights are within reach.

Doron Lazarus is a former insomniac turned integrative sleep coach and the founder of the Sleep Coach Academy. He combines his background in psychobiology with tailor-made sleep coaching, hypnotherapy, and functional nutrition to help clients around the world sleep better for life. He can be reached for a free sleep consultation online at sleepcoachacademy.org or by phone/text to +1 347 201 0384, WhatsApp at +1 574 406 3008, or email doron@sleepcoachacademy.org.

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MORE OR LESS

by Sheindy Unger, CDC

More or Less:

SLEEP

It’s midwinter and the bears are deep into their hibernation. You too may be tempted to go under covers and say, “Wake me up when the flowers bloom.” Do humans also need more sleep in the winter months? Yes, we do. Exhale, you’re validated.

Read on to find out why.

We use energy to keep our body warm, and cold weather can zap our energy, leaving us more tired. Another reason for low energy in the winter is decreased exposure to sunlight due to shorter days and more clouds. With less sunlight, we experience changes in hormone/neurotransmitter production. We produce more melatonin, which makes us feel tired, and less serotonin, so we are less energetic. These factors also affect the circadian rhythm, our internal clock that regulates sleep.

Knowledge Is Power

Health Hack

Sleep quality counts more than the quantity. As a nutritionist, my focus might be somewhat myopic, but it is worthwhile to know that healthy eating habits improve sleep quality, and when we sleep well, we make better food choices, so it’s a win-win. If you think you can only fall asleep on a full stomach, try implementing relaxing techniques before bedtime.

Prepare a soothing pre-bedtime bath by adding 2 cups baking soda and 2 cups Epsom salt to the water.

Fun Fact Here’s how to fall asleep quickly. Relax your face muscles one at a time beginning with the forehead.

Move down to eyelids, cheeks, jaw, lips, and chin.

If you haven’t fallen asleep yet, you haven’t fully relaxed. Repeat until you fall into a relaxing sleep.

Sleep Well Aim for seven hours of sleep, as less than that can negatively impact us in variety of ways. Among the effects may be an appetite gone haywire and a sluggish mind. Now that you know your tiredness is normal, make sure to maximize your sleep and try to sleep calmly and deeply.

Throw all the stress up to Hashem—He doesn’t need sleep and cares for us 24/7.

Sweet dreams.

Sheindy Unger is a certified nutritionist and founder of Weight Loss by Sheindy. Her debut cookbook, Nourished by Nature, is available in better Judaica stores. Sheindy hosts the Nourished by Nature podcast, available on your favorite listening app. She is also a popular speaker on the Akeres Habayis hotline and can be contacted via email: sheindelunger@gmail.com or WhatsApp 646.498.6696. More info on her program is available on her website: weightlossbysheindy.com and on Instagram @weightlossbysheindy.

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COMMUNITY 101 In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

MAPPING SOLUTIONS My two-year-old son developed a geographic tongue at the age of ten months. His tongue becomes affected with small open cuts and wounds after eating or drinking any acidic, spicy, or tart foods. According to his pediatrician, there is no medical solution; all we can do is be careful of his food intake. When his tongue comes in contact with food, it can be very painful, and this affects his appetite. Do Wellspring readers have any advice or suggestions to share?

Some people have geographic tongues without having noticeable symptoms. Those people are lucky. However, when the symptoms do show up, they can include patches on the tongue and burning and tingling sensations.

This can be really uncomfortable, especially for children. This condition shows up differently for each person. If you spot changes on your son’s tongue, such as new patches, or if the shapes change, talk to your doctor so they can determine what caused the changes. Usually, a geographic tongue is a direct cause of a vitamin B12 deficiency or is highly indicative of one. I’d suggest speaking to your doctor, requesting bloodwork, and getting your son started on supplements today.

Whenever I visit a doctor, they always look at my tongue and comment; it’s like my claim to fame. The truth is, that overall, I feel healthy, so I don’t worry too much about my unique tongue. I know I can’t get rid of this condition, but I do try to avoid spicy or very hard foods so as not to aggravate it. I would imagine that this condition is more difficult for children as they can’t fully manage their food intake on their own. I should mention that when I’m good about my supplements, the symptoms generally lessen. I have a whole host of vitamins in my house, including vitamin B6, folic acid (B9), vitamin D, zinc, and iron, though I can’t say I’m great at remembering to take them. I did hear that geographic tongue often goes away on its own without treatment, so I’m hopeful that this will happen to me. Please note that white patches can be indicative of oral cancer, so that should always be ruled out.

Perel T., Lakewood, New Jersey

H. Rosenberg, Monsey, New York

I had this condition a few years back. I found that avoiding spicy, acidic, hot, or alcoholic foods and drinks made a huge difference. It sounds easier than it is, though. I was very limited with what I was able to eat. But it was worth it, because it lessened the symptoms dramatically. Another tip that helped me a lot was periodic rinsing with warm water and salt throughout the day. Keeping my tongue clean and fresh, even with a simple mouthwash, was key in managing the pain.

At one point, I tried a mouthwash with an antihistamine in it that helps curb allergic reactions, and it was quite effective. Ask your doctor if he recommends this for your son.

Tova T., Los Angeles, California

People say that a geographic tongue is aggravated by stress. I find that hard to believe because my playful two-year-old suffers from it. What stress can the child have already? My child’s pediatrician recommended steroids. I know it’s just a band-aid, not a cure, but I just want to see her pain alleviated as soon as possible, so I may go that route. My pediatrician explained to me that doctors honestly aren’t sure what causes geographic tongue, but they believe people with certain conditions, like diabetes or skin issues, have an increased risk of developing it. He also encouraged me to introduce healthier choices for my son, including foods that contain lots of zinc, folic acid, iron, and vitamins B6 and B12. So we are trying two different routes at once and hoping for really great results.

Ayelet D., Beverly Hills, California

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Mimi K., Teaneck, New Jersey

Try using probiotic lozenges. You can purchase them in any health pharmacy. These promote the repopulation of the “good” bacteria in the oral cavity, which can fight the bacteria causing the geographic tongue. I find that any and every symptom can be eased with practicing relaxation techniques. I'd try yoga, meditation, listening to relaxing music, exercise, and journaling. Often, our bodies are crying out for a more peaceful existence. It lets us know this by showing up with physical symptoms. I hope these tips can help you.

Practicing good dental hygiene, including brushing twice a day and flossing once a day is super important when it comes to geographic tongue. The bacteria in our mouths are directly linked to our state of mind. So, focus on your son’s oral hygiene and monitor his tongue symptoms. It should make a big difference.

Baila O., Lakewood, New Jersey

Yitty H., Airmont, New York

Growing up, some of my siblings and I had this condition. Thankfully, geographic tongue isn’t painful and it’s not serious. But you should talk to your child’s doctor if you notice patches or other changes on your tongue. Interestingly, this condition is called geographic tongue because the patch patterns resemble how land masses and oceans are shown on maps. Experts estimate about 3 percent of all people worldwide have geographic tongue so your son is in good company. I learned that geographic tongue is more common in young adults than in older adults and can go away on its own. Luckily, I found this to be true for myself.

Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.

Geographic tongue is known to run in families. I and two of my children have this condition. Interestingly, I love drinking tea. When I swish the tea, preferably sage or black, in my mouth, it really helps with my tongue condition.

Whenever the symptoms flare up, I have a steroid ointment I apply directly onto my tongue. Luckily, this condition is benign, which means it doesn’t spread any further. My children got used to avoiding spicy foods, which helps them avoid that burning sensation.

Rivka S., Brooklyn, New York

It’s been said that people with eczema, allergies, and psoriasis are more prone to this condition, so keep that in mind if it’s applicable to you. Emotional stress can aggravate it too. When an adult is experiencing this issue, it’s important to take firm steps in enhancing calm and peace in their life. Notice whether some of your relationships, commitments, or obligations are causing you stress. Take an audit of your activities and try to amp up the ones that bring on more peaceful moving. You can try to guide your son in this direction as well, by bringing on calm activities and helping him manage his emotions. One important point is to check your son out for swollen lymph nodes in the lower jaw. That may be a separate condition that has to be checked out and addressed.

Shira Y., Jackson, New Jersey

Next Up: Four years ago, I went through an intensive abdominal surgery. A short while after my recovery, I noticed I had started mouth breathing. This has caused me lots of dental issues and bad breath. I don’t know why I do this and how to stop it. The more I discuss it with others, the more I hear about other people and their children who deal with it, too. I’d love to hear of any solutions from Wellspring readers.

Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.

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FITNESS

FAB ABS

By Chaya Tziry Retter, RDN, BS, CPT And we meet again! Kudos for coming back and gearing up for another round of exercise.

Let’s get to the core of our goals today (see what I did there?).

Yes, the core! That midsection, abdominal region, where you may be carrying some extra weight, hiding those strong muscles underneath. We’re here to uncover and discover those muscles. While the goal is strengthening our bodies and those essential core muscles, it doesn’t hurt to enjoy the perks of a more chiseled midsection.

Again, fat loss cannot be targeted, but muscle toning can. So unroll your mat, because we’re about to hit the ground!

24-Hour Clock Lie flat on your back, lift legs just above ground, and rotate them around like a 24-hour clock. When your legs are at 8 o’clock and 4 o’clock, lift your right and left hips off the ground (in that order).

8 rotations

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X-Knee Tap

Reverse Crunch

Lie flat on your back, open arms and legs in an X shape— all four being above the ground. Then bring your knees in toward your heart. Bring palms and knees together, both pushing against each other for more resistance, and then extend back into your “X.”

Lie flat on your back and bring the legs all the way up above your head, lifting the hips and lower back as well—almost like you’re getting ready for a backward tumblesauce.

Hold in place for 4 counts, then slowly drop back down.

8 reps

8 reps

Go for a Swim

High-to-Low Planks

From the high plank position lift one arm up to the ceiling as you rotate your upper body toward the same side as the raised arm, almost like a swimming stroke where you’re coming up for air. Drop back down slowly and alternate on the opposite side.

From the high plank position, drop each arm to the elbow and hold the low plank position for 4 counts. Repeat back upward, hold for another 4 counts and continue up and down.

8 reps on each side

8 reps in each plank position

Repeat the entire sequence twice for a knockout ab-burning workout session. Then use your mat for a well-deserved deepstretch cooldown. You’ll feel amazing.

Chaya Tziry Retter, RDN, BS, CPT, is a Monsey-based Registered Dietitian Nutritionist and ACE Certified Personal Trainer. In addition to her private practice, she recently launched “RESET Nutrition: The Workshop Series” to explore popular and often confusing topics in nutrition. She also developed a nutrition curriculum that she teaches in high schools. To get in touch and to find out about upcoming virtual workshops, reach out at 845.540.4487 or resetbyctretter@gmail.com.

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CUP OF TEA

Shoshana Mounessa reached out to me recently when she received a shidduch résumé that had my name on it.

I knew the person in question, and at first, I was hesitant to share information about her. You see, the person she was calling about was not a typical young woman. She was in her late thirties with some challenges that made shidduchim especially hard. As I began to share some of the details, Shoshana quickly reassured me that the man in question was actually looking for somebody exactly like that, as he too has challenges, and he was seeking a wife who was atypical in exactly the 48

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same way.

It turns out that Shoshana not only matches people; she has been a matchmaker of sorts for decades, helping people find all kinds of resources, from clothing to furniture, doctors to dating coaches, and everything in between.

a small canteen out of a filing cabinet (it upgraded to a vending machine when she graduated). A senior had been in charge and when she was no longer interested in running the canteen, Shoshana happily took over the job.

She took inventory, placed orders, and kept a careful account of sales. For all four years of high school, she continued running the canteen with efficiency and vigor, raising more money for the school than any other canteen manager in the school’s history.

Shoshana’s propensity for chessed began in her early teen years. When she was in ninth grade, her high school ran

When she took babysitting jobs, Shoshana would let the mothers know that if they needed a home for their

Intrigued, I asked Shoshana if I could ask her questions about the special shidduch work she does. Always gracious, Shoshana agreed to be interviewed for Wellspring, and we soon arranged a time to talk.

Cup of Tea with Shoshana Mounessa LOCATION: Brooklyn, New York FAMILY: Proud Bubby OCCUPATION: Office manager PASSION: Chessed of all sorts SHE WISHES PEOPLE WOULD KNOW: “Shidduchim are not a race to the finish line. Try to be flexible! At the same time, don’t rush or feel pressured to give in when you really don’t feel it’s the right fit for you.”

By Devorah Levitz

kids’ hand-me-downs, she could arrange it. She would collect, sort, and organize the clothing and discreetly give it to families in need. It wasn’t work for her; she thrived on giving and was always looking out for ways to help people. The world is full of opportunities, and Shoshana was determined to grab every chance she could to be a giver.

She credits her mother a”h, whom she describes as an eishes chayil par excellence.

“I got married at a fairly typical age,” Shoshana relates. “Meanwhile, my older sister had a very dear friend who was still looking for a shidduch for close to a

decade. I watched this friend and other singles struggle, and I was frustrated.

Many shadchanim accused older girls of not wanting to get married. I knew that wasn’t the case, but what could I do to change things?”

One day, Shoshana thought of an idea. Somebody she had dated was still single, and she thought he’d be a good match for her sister’s friend. She redt the shidduch, the two met, and a mazel tov followed. Shoshana was ecstatic to see how happy they both were and to have been zocheh to have a hand in building a bayis ne’eman be’Yisrael.

Like many things in shidduchim, be-

coming an official shadchan had to wait for just the right time. It took two decades for Shoshana to make her next shidduch. One day, she was in the grocery store and paid with a check. Upon seeing her last name printed on the check, the clerk remarked, “You don’t look Sephardi!”

Unabashed, Shoshana explained. “I was born to a litvish family, went to totally litvish schools, but I married a Sephardi. That’s how I got this last name. It doesn’t matter to me that my husband has a different mesorah. We are all on our path to avodas Hashem, and that’s all that matters.”

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CUP OF TEA

A voice behind her spoke up, telling her something in Yiddish. “I don’t speak Yiddish,” she apologized. “Please repeat that in English.”

call her for an idea she had.

The man said, “See that cashier? He’s an alte bochur. Tell him to be flexible like you were, and be’ezras Hashem he’ll get married, too.”

Shoshana began to think this might be her calling. At the time, she was already running numerous gemachim. She asked her husband if he thought it would be a good idea for her to give up some of her other gemach work and focus on helping older singles find their match. He was very enthusiastic about the idea and backed her 100 percent.

Shoshana turned and asked the cashier his age. He replied, “Thirty-four.”

“I took another look,” Shoshana says. “I was surprised. I never would have guessed he was in his thirties. My mind started spinning. The owner of the grocery store actually owned another store as well, and in that second store there was a chassidish cashier who was also in his thirties. A chassidishe boy who was married to a litvish girl. I knew that the wife had an older sister who was still single. Two chassidish cashiers working for the same boss…One married, one single, the wife has a sister…” Shoshana gave the cashier her number and asked him to

The very next day, the cashier called. Shoshana redt the shidduch and—mazel tov—her second match was made

“At the one-year anniversary of that second couple I set up, I decided to jump in and let people know about my new project— shidduchim. Over the years, I had collected résumés of singles I’d met. I started calling them and letting them know that I was now officially doing shidduchim.”

One of the people she reached out to was a young man she thought was still in the New York area. Shoshana shared his

She asked her husband if he thought it would be a good idea for her to focus on helping older singles find their match.

info in a shidduch group and an idea for him was proposed.

Shoshana called him back, only to find out that he had moved to LA. So she went back to the group where she had shared his information and told them she’d made a mistake and he wasn’t in New York anymore but was now in LA. It took only a few minutes for somebody to reach out to her with an idea.

“I have a daughter who is single,” the woman shared. “Let me tell you about her.”

Shoshana passed along the information to the boy.

Everything sounded great, except that the young woman was divorced with a child, and the young man she had in mind, although he was already thirty, had never dated somebody with a child. Shoshana wasn't sure if he’d be comfortable with that. She spoke to him at length, describing the young woman and explaining why it was an excellent match. Fortunately, he agreed to give it a try. They met, and three months later they were engaged. This was match number three.

As more and more people found out about Shoshana’s work with older singles, somebody asked if she would work with a young man who had bipolar disorder. “Sure,” she responded, always up for an interesting challenge. Slowly her track started to switch from singles ages 30–50 to singles ages 20–40 with a challenge.

Shoshana elaborates on what she means by a challenge. “I’m not talking about somebody who has a broken engagement or is divorced. Those are events that may or may not have a lasting impact, but they are not lifelong conditions.

“When I call something a challenge, I mean something that is

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with the person all the time. This includes visible disabilities such as a limp, as well as invisible conditions like diabetes. I also match singles who have genetic conditions, infertility, emotional or mental health issues, Asperger’s, Down syndrome, cognitive delays, and more.

“Coming from an unusual background or being a convert or a baal teshuvah may make it harder for somebody to get dates, but I don’t consider that a condition. And at the end of the day, you don’t need many dates; you just need the right one.”

Shoshana stresses that it is important for people to be realistic about who they are and what they need. “Every person alive is imperfect. Everybody, even Moshe Rabbeinu, had issues. The Torah is very open about the struggles of many of our great leaders from the very beginning of time.

“You find me somebody who doesn’t have a challenge,” she says with a smile, “and I will find you a world-class liar.”

Shoshana elaborates on what she thinks is the most important thing to keep in mind when looking at a shidduch. “As in exercise, flexibility is important,” she explains. “To me, flexible means, are you slightly uncomfortable, or is it painful? If you say you prefer somebody up to five years older and I suggest somebody who is six to seven years older, that’s a flex. Somebody ten years older would be a push. I don’t believe in pushing.

It’s important for the single to consider, am I still comfortable?

If you’re not, you may be pushing yourself too far and that’s not being flexible; that’s being pushed past your limits.

“I tell people, you don’t need to be so flexible that you become a pretzel. You shouldn’t twist your

real self into something new in order to make others happy.

Stay true to yourself, but please don’t box yourself in or be rigid.

“A true stretch will have a bit of an ache to it for a week or two, even three. But after a reasonably short amount of time, you should grow into the stretch.

If it is still bothering you after a few weeks, that’s already a pain, and you know that it’s not right for you. This is why giving things a bit of time is so important. It helps you figure out if this is a flex or a push.”

Shoshana interviews each single in her network or their representative. Because she puts so much time into each person, she only takes on one new single per week. The waiting list to join her network is on average 6–8 weeks. Thankfully, with a lot of siyata di’Shmaya, she has made quite a number of shidduchim. (She doesn’t divulge the number but says with a smile, “When I hit number ten, a couple of years ago, I decided to label myself a shadchan.”)

There may be months with lots

of dates but no engagements and then suddenly two engagements within a week. No matter what, she keeps trying, doing her part to build more Yiddishe homes.

Dozens of families are helped in each shift as Shoshana and her amazing volunteers assist them in finding exactly what they are looking for.

From the beginning of Adar until Pesach, Shoshana slows down her shidduch work to focus on her costume gemach and kimcha de’Pischa campaign (fundraising for Pesach). The costume gemach started with 125 costumes in her parents’ living room as a zechus for a refuah sheleimah for her mother.

After her mother was nifteres, she continued it in her mother’s memory.

“Currently, the costumes are stored year round in a commercial storage space that somebody kindly lets me use free of charge,” she explains. “Each year we bring them out a few weeks before Purim and set up racks in a large basement. I live in an apartment and don’t have a basement of my own, so I rely on generous people in the neighborhood who come forward and make the costume

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CUP OF TEA

to lend out every single piece, it would hardly cover more than a few families!

“You’re absolutely right,” she confirms. “The costume gemach only raises enough to help a few families. For weeks, I ask everyone I know if they have any money to donate to my fund. If you meet me in the grocery, I’ll likely ask you if you have a few extra dollars to give.

gemach happen each year.

“Everything is donated. We currently have over a thousand costumes that fill up 12 clothing racks, as well as 65 boxes of props. The gemach opens three weeks before Purim, and is open on Sundays from 1:00 to 5:00 p.m. and on Wednesdays from 8:30 to 9:30 p.m. It is all volunteer based and 100 percent of the money goes toward my kimcha de’Pischa fund.

“We ask patrons to leave ten dollars for each costume that they take. Five dollars go toward the fund and five dollars is a deposit that they have the option to get back when they return the costumes. Many families are generous; when they come back to return what they borrowed, they tell us to keep the deposit. Nobody is turned away no matter their financial situation. Sometimes a family will leave a little extra to help sponsor another family who can’t even afford the five-dollar donation.”

Dozens of families are helped

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in each shift as Shoshana and her amazing volunteers assist them in finding exactly what they are looking for, including the right sizes as well as the right accessories. The last appointment is half an hour before closing time. “Not that I get home until hours later,” Shoshana chuckles. “It takes at least an hour to clean up after closing. Sometimes people don’t realize how much work goes into keeping everything running smoothly. Of course, my volunteers and I love doing this, otherwise there’d be no way we could work this hard week after week.”

After Purim, Shoshana pivots straight to kimcha de’Pischa.

All the rental fees and deposits that were left from the costume gemach, as well as any additional donations, go to help families—many of whom are single mothers—make Pesach. I ask Shoshana how much money she could possibly raise if she asks for only five dollars per costume. Even if she were

“Two of my friends work on it with me. We approach all our contacts, asking if they can help us out once again.

We help around seventy families, and the budget is in the tens of thousands. I daven harder and harder each year that we shouldn’t have to leave any of our families unaided. Unfortunately, because costs go up every year, we are no longer able to add any more families to our list. As it is, it is a struggle to raise the necessary funds for the families we already have and some years the money doesn’t come in until a day or two before Pesach. It is truly heartbreaking to leave the families hanging, unsure if they’ll be able to buy the food they need.

"I was waiting for your phone call because Yom Tov was almost here and I couldn’t shop without your help."

“I personally know all the families we raise for,” Shoshana assures me. “I can vouch for every single one of them. Not only that, but every family gets vetted again each year. There have been years that people baruch Hashem went off the list because they informed us that they don’t need it anymore. I feel that this proves that the families are genuinely in need.”

Two weeks before Pesach, the money goes directly to local grocery stores where the

families shop. This way Shoshana and her partners ensure that all the money goes toward groceries. Although some of these families may receive help from Tomchei Shabbos and the like, it doesn’t work for everyone.

Some families have severe allergies. Other families have special needs kids who are very picky about what they will eat. Some people can squeeze by all year, but with the extra expenses of Pesach they are simply drowning. If a family is on our list, they are in dire need.”

Shoshana wants everyone to know how important it is to look around and pay attention to what’s going on with your neighbors, friends, and relatives. She implores us all to do a quick double check to see if anyone needs help, especially before Yom Tov. She shares a true story about a woman who called her. “Shoshana,” the woman said with emotion. “I want to thank you so much for the money. I got it two days before

Pesach. I was waiting for your phone call because Yom Tov was almost here and I couldn’t shop without your help.”

“What would you have done without my help?” Shoshana asked.

“I really don’t know,” the woman responded simply.

Shoshana has a maaser gemach that is open all year long.

There are at least three wellknown rabbanim who vouch for her. “It’s not just Pesach,” she confides. “Would you believe that there are families who will skimp on the Purim seudah because they just don’t have the funds for it? Nobody should celebrate Purim with macaroni and ketchup. I help these families a few times a year with the money that donors entrust in my fund. They can’t come every week, but they know they can approach me a handful of times and I will help them if I can.”

Some of the families she helps are in debt. They seem to be

Dozens of families are helped in each shift as Shoshana and her amazing volunteers assist them in finding exactly what they are looking for.

getting along fine but nobody knows how much they are carrying silently. Shoshana shares a heartbreaking story with me.

One woman she helped was married with some of her children already out of the house.

They seemed to be the kind of couple who could manage fine without outside help. But the woman told her, “If not for the help I got from you, I would have had to tell my married kids not to come for Yom Tov. I’d rather die than tell my married child they can’t come for Yom Yov because I can’t afford to feed them.”

When she was dating, Shoshana told her husband about her many activities. He was extremely supportive and assured her he would let her know if he ever changed his mind.

Thankfully for Shoshana and the many people she helps, her family continues to support the work she does for Klal Yisrael.

Shoshana can be reached through Wellspring magazine.

MEDICAL SAGA

BONE OF CONTENTION A Chanukah ordeal As told to Mattie Steinberg

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W

We had spent a very enjoyable Shabbos Chanukah with our extended family. The young ones, especially, had the time of their lives racing around with their cousins, while the adults sat around and smiled indulgently.

Yanky came to my bedroom, he wasn’t walking. He was dragging himself out along the floor with no intention of standing up. Even in that position, he yelped in pain whenever his left knee made contact with any surface.

I wasn’t particularly surprised when Yanky came into my room late on Motzaei Shabbos, complaining that his foot was hurting him. Considering the active day my four-yearold had spent, it made perfect sense. I urged him to get back into bed and sleep some more, assuring him he’d feel better by morning.

At this point we were quite certain it was either a twisted muscle or a broken bone. As soon as we could, we rushed over to urgent care. The doctor ordered an X-ray—which subsequently revealed that the foot was not broken. The doctor then explained that sometimes a contusion or twisted muscle can also be very painful. To us, that tentative diagnosis made perfect sense. We’d seen Yanky jump down a few steps at a time and roughhouse with his cousins. When you hear hooves, who wouldn’t think horses?

Ten minutes later he was back, saying that it “really” hurt. I reminded him that at night we sleep but I could hear from his tone that he was genuinely in pain. I felt bad for him but not too concerned. Still, the way he kept his hand on his knee had me suspecting that with all the jumping off chairs and stairs, he might have twisted or sprained something. It wasn’t an emergency, though, and we couldn’t do much in the middle of the night.

After the fourth time he woke me, crying, I began suspecting it might be more serious than a sprain. Could he have possibly broken a bone in his leg?

All night, we heard him whimpering, even in his sleep, evidently in pain. He also kept his hand on his left knee, lifting it to his chest and not budging from that position.

Persisting Pain

By Sunday morning, when

ly slept the previous night, so we weren’t concerned when he dosed off. I was a little uneasy that he was entirely disinterested when I tried to wake him for dinner. I tried tempting him with his favorite foods and suggested he sit on his little tricycle, but he couldn’t get his leg into position. That was when I noticed that any movement of his leg had him howling in pain.

He begged to be allowed back into bed. We propped him comfortably on the sofa as we lit the Chanukah candles, which he usually so greatly enjoyed. But when we turned to look at him, he was fast asleep.

Ensuing Exhaustion The sleep didn’t last long as the pain kept waking him. And so we alternated between Motrin and Tylenol at the recommended intervals throughout the night. At this point I suspected the strep result would come back positive and we’d start medication the following day.

To cover all bases, the doctor also suggested a throat culture, because pain from strep sometimes presents in the legs, but that came back negative instantly. Although the doctor said he’d send the overnight test off to the lab, he was relatively certain, based on what we’d described, that it was a contusion, which typically gets worse before it gets better.

My husband was reminded of his own experience with a twisted muscle and the severity of the pain. We were somehow comforted at the thought, as it felt like we knew what we were dealing with.

By the time Yanky got back from urgent care, he was running a low-grade fever. He was still in pain and had bare-

All night, we heard him whimpering, even in his sleep, evidently in pain.

Monday morning, his temperature ran high, he was sweating and irritable, with eyes glazed from the fever. He was still in terrible pain and didn’t want to be touched. He’d ask to go to the bathroom and then scream as I tried to carry him there. For the most part, all he wanted was to sleep.

By late afternoon I hadn’t heard from urgent care, so I called them and was told the overnight had also come back negative. We had plans for that evening so we figured we’d take him back to the doctor the fol-

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markers were alarmingly high.

At that point he said it could be a bone infection, though he felt it highly unlikely. The doctor decided to test him for Lyme disease, though he thought it more likely to be reactive arthritis, typically a response to bacterial infection.

He conceded that he wasn’t very sure what he was looking at. The fever and severe pain definitely looked like something serious, but until the blood work came back there was no way to know precisely what we were dealing with. In the interim, he cautioned us to be vigilant and keep an eye on whether the infection seemed to be traveling, even just a little bit. He gave me his personal cell phone number and instructed us to call him, no matter how petty the concern. lowing day. What could I do? I felt bad for Yanky, but I couldn’t disappoint my other kids, who’d been looking forward to family Chanukah party. Shortly after candle lighting, the entire family was buckled into the car, and we made the one-hour trip to the party.

Opinions Abound At the party Yanky remained in his carriage, uncomfortable and whimpering. At one point I asked him if he wanted to be held, but even my attempt to remove him from the stroller and cuddle him on my lap had him tensing up and screaming in agony.

Throughout the evening, everyone had an opinion. Most insisted it looked just like strep and that I should do another culture. Somehow, I knew that wasn’t it. I couldn’t wait to go to the doctor and figure out what

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Back home and back into bed, Yanky again skipped dinner and just asked to be left alone upstairs. We brought his menorah up to his room, hoping it would cheer him up, but when he tried lighting the candles, he complained that his right wrist was hurting. As we leaned him back into bed, he complained that his neck was hurting too.

we were dealing with. I had the niggling feeling that this more serious than regular strep.

Toward the end of the party, one of my cousins came over to me and said, “I saw your son’s pain. I don’t mean to scare you, but it reminded me of the infection my daughter had in her neck. It landed her in the hospital for an emergency procedure, and she wasn’t discharged until a week later.”

It was an odd remark, but strangely, it didn’t sound so farfetched.

Conscientious cerned

and

Con-

On Tuesday we went to Yanky’s regular pediatrician, and he too was quite sure it was a strep throat. But when the instant came back negative, he ordered bloodwork. The CBC white count was not very elevated, but the inflammatory

Back home and back into bed, Yanky again skipped dinner and asked to be left alone.

I made a beeline for my phone and called the doctor immediately. He was genuinely concerned, but it was December 31st, and hospital staffing would likely be below optimal.

He said, “If you see the infection continue to spread, do take him to the hospital, and make sure it is one with a competent infectious disease team.”

I hung up but didn’t put my phone down. What further spread was I waiting for? It was clearly already traveling.

I dialed my aunt who works at Chaim Medical, and she in-

sisted that I pack my bags and head straight to the emergency room. She suspected osteomyelitis, an infection in the bone, but she was also concerned that it wasn’t the ideal day for a hospital visit.

She checked out the situation at Columbia Presbyterian and determined that the ER was “a zoo.” Her words. She suggested I head to Cornell and assured me they had a very good pediatric orthopedic team, being affiliated with HSS, the Hospital for Special Surgery, which specializes in sports injuries.

I didn’t quite grasp why I’d need an orthopedic specialist, but we heeded her advice and called Hatzolah, whose volunteers arrived quickly. In the commotion, all our other kids were woken. We decided that I would stay behind with my bewildered children and my husband would accompany Yanky in the ambulance.

Testy About Testing They arrived at the hospital in Manhattan at midnight, just as the fireworks made their grand display over the city skies. Thankfully, the emergen-

cy room was very empty, and Yanky was seen immediately and sent for all sorts of tests.

To pinpoint the root of the pain, the doctor immediately drew blood for analyses and rushed him through X-rays and ultrasounds. He told my husband that they were looking closely at Yanky’s legs and hips.

Although he hadn’t been complaining about his hips at all, he explained that children often have difficulty pinpointing the source of their pain. By the wee hours of Wednesday morning Yanky was admitted.

On Wednesday morning when I arrived at the hospital, Yanky was as miserable as ever.

In addition to the pain, he was upset because he wasn’t permitted to eat in case he required any emergency procedure.

They had him on IV, with Toradol and acetaminophen alternating, in attempt to lower the fever and alleviate some of the pain. It didn’t seem to be doing much good, but the doctors did not want to start medication until they knew precisely what they were dealing with.

Changing him from his pajamas into his hospital gown was

I didn’t quite grasp why I’d need an orthopedic specialist, but we heeded her advice and called Hatzolah.

agonizing for me and for him. It seemed like the pain had spread all over his little body.

At 3:00 p.m., he was finally wheeled into the full-body MRI, which was to be a three-hour ordeal. It was done under anesthesia, and I was so relieved to finally watch him relax and no longer be in pain.

Some Answers After the MRI, Yanky was sleepy and not complaining much. The doctors explained that they had seen fluid near the hip area, a clear sign of infection, although they were unsure how deep the infection had gone. The blood work had also revealed an infection in the blood, and they were still testing to determine the exact strain.

They were planning to do another procedure to drain the fluid near his hip and test it.

This procedure would be done through interventional radiology, under anesthesia and ultrasound guidance. The plan was to aspirate the fluid to be tested.

At this point Yanky was begging for food, but he was once again prohibited from eating because of the upcoming procedure.

“Mommy, I want the chicken,” he said, pointing to the kosher hospital tray delivered to our room.

I tried to encourage him to go for the permitted jello, which he usually loves. But that just upset him. “Jello is for after dinner,” he informed me.

A Diagnosis Late Wednesday evening he was finally taken for the quick procedure, and they sent the extracted fluid for testing. I was

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finally allowed to be with Yanky again in the recovery room.

While there, the doctors came in to inform me that based on all their findings, they were able to piece the puzzle together. It seemed that Yanky was stricken with an MSSA infection.

An MSSA infection is a methicillin sensitive staph infection.

While both MSSA and MRSA (methicillin resistant staph infection) are caused by the bacterium Staphylococcus aureus, the difference between the two lies in their susceptibility to antibiotics. MRSA, being methicillin resistant, doesn’t respond to most antibiotics, while MSSA, be’chasdei Hashem, does respond well to many antibiotics.

The blessing in this scenario was that now that the doctors knew the strain of the infection, they were able to start with the right treatment immediately.

At that point, we still needed to determine how deeply the infection had infiltrated his hips, which would define the length of the treatment. If the bone was impacted, it fell under diagnosis of osteomyelitis, which, if not adequately treated, could leave the bone vulnerable to stunted growth.

Because it had evidently already touched his hip, the doctors at Cornell were planning to send their findings to an orthopedic team at the HSS for their opinion on whether a procedure would need to be done to “wash out” the hip to ensure it was infection free.

Expert Opinion Thursday morning, the orthopedic doctor from HSS came by and advised that irrespective of whether the infection had gotten into his bone or not,

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because too-close contact had been made, and the hip had clearly been impacted on some level, they would unequivocally advise going forward with the procedure. And so it was scheduled for Thursday afternoon.

And once again, Yanky was kept off food beforehand.

But this time, the wait for the procedure was different. Yanky was already on medication, and the difference was almost immediate. After the second dose, it was wonderful to watch him recover right in front of us. His mood, his energy level, and his interest improved. We looked at our beautiful little boy and marveled at how his color was already healthier.

We were grateful that Yanky hadn’t been put onto guesswork medication and that the doctors had instead waited

The nurse was intrigued by the idea and went to get clearance from the doctors.

to determine exactly what he needed. Instead of being heavily medicated at this point, he received the one drug that could target the infection.

Painful Solutions Thursday afternoon, on Zos Chanukah, Yanky went for the benign-sounding “wash out.”

It was far more invasive than I had expected. A surgeon needed to open the hip joint, remove infected tissue and debris, and thoroughly clean the area with irrigation fluid to eliminate bacteria causing an infection, essentially “washing out” the joint space.

After the procedure, the doctor informed me that he had washed it all the way to the bone, as a precaution, although he wasn’t sure whether the infection had actually gone that

far. He left a drainage tube in the surgical site for just a few days, along with a five-inch incision that was easily covered with a bandaid.

But as soon as Yanky woke up from the procedure he was hollering in agony.

“I don’t need this leg!” he cried.

It was almost worse than before. Apparently, the debridement procedure, where all that tissue was removed, left him in excruciating pain. The staff immediately increased his painkiller dosage and those, thankfully, knocked him out for a little bit.

Still Suffering

Back at home, the kids were calm—because we presented

Friday was a difficult day, as Yanky’s pain was getting progressively worse. I didn’t recognize my sweet-natured baby boy. This four-year-old was irritable and angry, and sometime after 7:00 p.m., Yanky literally demanded that my husband and I leave his room.

MSSA most commonly causes skin and soft tissue infections like impetigo, cellulitis, and abscesses, which can be seen in children with minor skin abrasions or wounds. For some reason, they are more likely to occur in the summer.

Shabbos Hi Melizok On Shabbos morning, after a restful night, Yanky awoke in better and brighter spirits. By the time the doctor came to remove his drain, he was already able to lift his leg and move it around somewhat.

The children stayed at my parents for Shabbos, so both my husband and I were able to spend the entire time with Yanky.

Calm at Home

According to the infectious disease specialist, MSSA (methicillin-sensitive Staphylococcus aureus) infections in children are relatively common, often occurring as skin infections. Though MRSA is an often-discussed ailment, studies show that a majority of pediatric Staphylococcus aureus infections are caused by MSSA rather than MRSA (methicillin-resistant Staphylococcus aureus).

That was another of my many takeaways from the ordeal: Advocate for your child. It wasn’t that the staff didn’t care, but Yanky’s comfort wasn’t their priority. But it was mine.

the situation calmly. As soon as we were told that the course of medication would require Yanky to remain in the hospital for five days, we had informed the kids. I found that giving the children a clear answer whenever possible was a lot more reassuring than leaving them wondering. We thank Hashem that we had a clear answer to give—and that it was relatively a very positive one.

By midday Shabbos, he was amenable to us placing him in his stroller and going for a short walk. He no longer needed the IV around the clock, only twice a day, when he was getting his medication.

In the hospital playroom, he sat up for the first time in almost a week. Over the course of the day, hour by hour we watched him recover.

“Just leave,” he yelled. “Go away! Go out of my room!”

Alternately amused, miffed, and concerned, I asked the nurse why my son wasn’t being put on melatonin or something to help him sleep. “We already have him on a painkiller,” she insisted.

I insisted that it clearly wasn’t enough. The child was in excruciating pain and unable to fall asleep. Melatonin seemed like a safe and reasonable option at this point. The nurse was intrigued by the idea and went to get clearance from the doctors. The doctors approved and prescribed the melatonin, and within minutes of taking it, Yanky was finally sleeping peacefully.

We were grateful that Yanky hadn’t been put onto guesswork medication.

My husband and I don’t normally opt for medication as our first recourse. We are grateful to Hakadosh Baruch Hu for His tremendous nutritional gifts, and we typically make use of those options first. But our amazing Creator has also gifted us with the world of science and has given doctors permission to heal. Each time the medication was administered, we marveled anew and were filled with tremendous appreciation for the Divine blessing of scientific advances.

On Sunday, Yanky was discharged with a prescription for outpatient medication for a full month. Two weeks later he was walking again and was to resume his regular cheder schedule. The happy smile on his face the first time he could get on the bus by himself mirrored mine.

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GUT REACTION

By Tamar Feldman, RDN, CDE

WHY CAN’T I LOSE? “checking-in exercises” on our own internal goals and values as part of the big picture in life.

Practice can liberate us from perfectionistic and unrealistic body size goals.

You know her. Let’s call her Sara. Sara has tried everything.

Low carb, “clean eating,” paleo, hitting the gym five times per week, working with that girl she met at the gym who develops diet and food products that seem to work for everyone else, paying out of pocket for licensed professionals…but the pounds are just stuck. She genuinely gave each approach a solid chance and almost perfect compliance for a few months.

But after the initial two to three weeks of the expected weight loss, coming face to face with the slow crawl or that inevitable plateau was too discouraging. Thereafter, her compliance started slipping, and before she knew it, she was back to eating junk food, because…well, because nothing works anyway.

I know you know her. You might even be her. And no one

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But when excess weight gets in the way of hormone balance or fertility, or is increasing diabetes or heart disease risk, it becomes an issue that needs to be addressed. At that point, it is appropriate to ask the question: Why have so many weight loss attempts failed, and is there anything I can do differently this time that may increase my odds of success?

can fault you. At a certain point, a person is allowed to give up in frustration. Right? Why even attempt to try again? It’s just easier to resign oneself to the expected reality and accept the extra weight.

In the back of Sara’s mind, though, there are the niggling concerns for her health. And those aren’t the only frustrations. She has to deal with shopping every season; a recurring frustration that invariably leaves her in tears.

Sounds familiar? This scenario is the reality for so many individuals, particularly women.

The truth is, not everyone is cut out to look like today’s version of “thin” or even what some may call “normal.” We come in all shapes and sizes, and that’s perfectly OK. Body acceptance requires frequent self-talk and

Although the factors are too numerous to list, including stress, sleep, and losing inches rather than pounds, this month I will address one of the common causes for inability to lose weight that I have observed over my years of practice.

Eating healthy foods with too many calories

In the back of Sara’s mind, though, there are the niggling concerns for her health.

Shoshana was following a paleo, clean, whole food approach. She had a goal of losing 30 pounds to get her BMI back to a normal range and prevent diabetes, which ran in her family.

“After my initial loss of twelve pounds, I stopped losing altogether,” Shoshana told me at our consultation. “I have not lost anything in the past three months. I guess you can say

that I’m not a loser,” she smiled wryly.

I asked her about her eating habits, and she said she ate lots of nut-butterbased smoothies and muffins, avocados, meat and eggs, salads with nuts and seeds, fruits, and sweet potatoes/ winter squashes.

“I don’t overthink the quantities,” she explained. “I prefer to trust my satiety signals.”

“I like your approach,” I told her.

“And your diet is of excellent quality.

But,” I stressed, “you’re going wrong in a key area. There’s not enough of a calorie deficit to promote weight loss.

“Your food choices are simply too caloric, and your own internal satiety signals are not yet developed enough,” I explained. “After years of excess eating, you need to start with a calculated approach in order for your eating habits to adapt and your satiety signals to calibrate properly. Eventually, you will be able to totally trust yourself without constantly doing the calculations.”

Shoshana was frustrated. “But I thought that there was some sort of magic that takes place in my cells or metabolism from the cleaner food and avoiding grains,” she protested at that initial visit. “And that calories don’t matter at all—isn’t that a debunked myth?”

Shoshana’s misconception is common. But as I explained to her, at the end of the day, fat tissue is stored up as extra energy/calories for future need, and they will only be broken down if there is an energy deficit. When trying to lose, we need to make sure there is a deficit between what the body burns (basal metabolic rate + exercise) and what we are taking in. We generally cannot stick our heads in the sand and ignore the calorie balance equation when attempting a successful amount of weight loss, or we will inevitably plateau at some point.

While it is important to also focus on factors that increase calorie output,

“But I thought that there was some sort of magic that takes place in my metabolism from the cleaner food and avoiding grains,” she protested. such as optimizing hormones to increase metabolism/energy burn, and exercising sufficiently and smartly, we generally do need to decrease calorie intake in order to create the deficit for the body to dip into fat stores. That doesn’t necessarily mean counting calories, but rather having a structured meal plan developed by a professional who can calculate the right amount of calories to create a deficit for the body. As I told Shoshana, if she prefers an intuitive approach, she’d better know full well that she’s at the point where she can already trust her internal satiety signals.

While in general, healthy foods naturally regulate appetite and promote fullness more than processed junk food does, we can still overeat more calories worth of healthy foods than our body needs, leading to weight gain. As I always explain, five hundred years ago, people ate “natural foods,” which were usually minimally processed foods that grew nearby as well as locally farmed and grass-fed animal proteins. While their active lifestyles and lack of food abundance usually kept their weight at bay, there was still the potential of weight gain on those healthy foods if excess calories from healthful foods were eaten.

Many individuals also bring calorie intake down too low, which proves counterproductive as the body at-

tempts to decrease the metabolic rate to avoid starvation. There is a sweet spot that a professional can identify for each individual to create a slight calorie deficit while being careful to avoid going too low.

There are various reasons why one might not lose weight despite religiously dieting. Those can include hormonal issues like thyroid imbalances, high cortisol levels, insulin resistance, and/or PCOS. The cause may also be due to insufficient physical exertion. I will be’ezras Hashem explore those topics in a future issue.

For now, I want to leave you with this takeaway: If you have hit a plateau in your weight loss, don’t give up! Take a close look at your metabolic/hormonal profile and food quality choices, your calorie intake, and making your exercise smarter. Small changes on all those ends may be all you need to get the needle moving again.

Tamar Feldman, RDN, CDE, is a dietitian whose mission is to improve lives by empowering individuals to use nutrition to improve their gut health and hormone balance. She is a recognized expert on IBS/ SIBO and has developed the Gut Dietitian training protocols on IBS and IBD for Registered Dietitian education. She writes, lectures, and counsels extensively on IBD, IBS, PCOS/fertility, and thyroid health, and is the founder of www.thegutdietitian. com virtual practice and co-founder of the app Belly.

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THE WAY EYE SEE IT Anne Negrin, MD

ALZHEIMER’S This is kind of a big deal: A routine eye exam may soon be able to detect our risk of Alzheimer’s disease!

An estimated 5.5 million people in the United States may be living with Alzheimer’s disease. Yet, despite experts predicting that the numbers will climb exponentially by 2060, we have no easy and inexpensive way to detect the most common cause of dementia.

Currently, physicians rely on scans like positron emission tomography (PET) scans and invasive spinal taps to help diagnose Alzheimer’s, but these are expensive and therefore not feasible for use for early detection. This means that a diagnosis usually comes too late for patients to benefit from medications and lifestyle changes that could slow disease progression.

If only routine eye exams could predict Alzheimer’s years or decades before a person shows any symptoms, doctors would have more time to slow the progression of the disease.

In good news, that test may be coming soon—and the way it would work is quite interesting.

Fascinatingly, the retina is an extension of our brains. It is the inner layer of our eyes, made of neurons that transmit information to the brain so that we can see.

Our eyes are fed by millions of tiny blood vessels, just like the brain.

Unlike the brain, however, the retina is easily accessible to doctors with dilating drops, making changes in the retina easier to observe than those in the brain.

Researchers at Duke Eye Center in North Carolina used OCTA scanners (commonly found in an ophthalmologist’s office) to image the retinas of patients in three groups: those diagnosed with Alzheimer’s, those who were perfectly healthy, and those with mild cognitive impairments but without a full-blown diagnosis of dementia.

They found that the Alzheimer’s group had fewer small retinal blood vessels at the back of the eye and that a specific layer of the retina was markedly thinner.

Healthy people and those in the mild cognitive impairment group did not show these changes.

The fact that the network of blood vessels was so markedly less dense in Alzheimer’s patients makes sense, considering what is at the root of the disease.

Beta amyloid proteins that build up in plaques in the brain cause dementia. We now think that these same proteins may block blood vessel growth in the retina.

Identify Those at Risk Another fascinating study out of Israel compared retinal and brain scans of over 400 people who had a family history of Alzheimer’s, but who presented no symptoms themselves.

The retinal scans of these patients revealed that the inner layer of the retina is thinner in those with a family history of Alzheimer’s. Sure enough, brain scans of these same patients revealed that the area of the brain typically affected early on in Alzheimer’s had already begun to shrink.

If we can identify those at risk for the disease a long time before they have symptoms, we can intervene with a variety of tools to slow progression.

So Is the Test Available Yet? Most experts agree we are only 5–10 years away from an eye test that can be easily and affordably performed at your yearly ophthalmology visit.

These tests will reveal potential risks before any signs of brain disease appear. Several startups are working feverishly to bring this to everyday use.

Stay tuned—this is a game changer indeed!

Dr. Anne Negrin studied at Cornell University and earned her medical degree from New York Medical College. After returning to NYC, she completed her ophthalmology training at St. Vincent’s Catholic Medical Centers of Brooklyn and Queens.

A prolific writer and speaker, Dr. Anne is passionate about educating her patients about their eye health. “When it comes to our health, little is more important,” she maintains. “No matter how fulfilled we are in our jobs or personal lives, nothing can be appreciated without our health.” The overflow of information available nowadays has done the opposite of putting our minds at ease. Dr. Negrin’s intention is to give us the answers to questions we didn’t even know to ask. At heart, she is an academic and a teacher and a firm believer that knowledge is power.

Dr. Negrin is also the Director of Ophthalmology at CTrue Vision, with offices in Boro Park, Williamsburg, and now, Monroe.

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Wellbeing

SEASONAL STUMPERS

WALLET WELLNESS

HAKOL BESEDER

Sweetened Slumber Cultural Diversity in Sleep Techniques

The Midnight Money Trap Late-Night Decisions Cost You More

My Unpatented Inventions My Ideas Have Gone Mainstream

HAKOL BESEDER

A Happy and Healthy Haven

It was at the tail end of the last century, 1993 to be exact, that we were introduced to the microfiber mop system—that removable, velcroed blue cloth that revolutionized the concept of mopping.

When Hakol Beseder arrived on the scene in 2005 (yes, we just turned twenty. Mazel tov!) those mops were all the rage.

In our ongoing effort to make the homemaking experience easier and more efficient, I suggested that the evening routine be followed with a two-minute mopping session. After the floor got its perfunctory sweeping, the microfiber mop came out to play. A clean cloth dampened with hot water can do wonders when slid over the floor. To ensure that the job was even more effective, I recommended using a spray bottle with a mild detergent and spraying on the floor ahead of the mop. I advised to start by spraying the obvious dirt, so that when the mop arrived around that corner, the stuck-on gunk would have loosened and would subsequently slide away easily. In essence, the concept was to spray and mop in a synchronized manner.

The approach was, as I often referred to it, “easy, enjoyable, efficient, and effective!”

By Tziri Hershkovitz

But some balked at the idea of washing up with a microfiber mop and a spray bottle. It seemed so outlandish; such a far cry from the on-one’s-knees washup with a wet soapy shmatteh and dry cloth they were convinced were necessary for the job.

It was only in 2011, almost a decade after I first suggested my mopping approach, that the first “spray mop” combo was patented. On this newfangled device, the spray bottle was attached to the mop and just like that, the Hakol Beseder mopping approach became de rigueur.

A tiny part of me wondered why I hadn’t bothered patenting the idea, but mostly I felt vindicated; my idea was officially validated.

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New ideas are often rejected as outlandish. It can be frustrating to find your ideas dismissed because people struggle to accept concepts prior to them going mainstream. Yet there’s another way to embrace it. If you are comfortable with the validity of your approach, there’s no reason to be offended by lack of acceptance. You’ve got time on your side.

Another Invention There’s another idea that has been a founding principle in Hakol Beseder—and I very recently

further enhance the experience.

You can also do this with a friend or neighbor—you can set goals together and “compete” with each other.

Our innate desire to play instead of work is an important predilection to take advantage of. discovered that it has an official name. To be fair, Hakol Beseder has employed “gamification” for five years before the term gained some quiet traction in education circles (2010). But I’ll confess: I had not heard the term until this week. Nevertheless, we’ve successfully utilized the premise in a variety of ways over the years.

While I contemplate whether being scrutinized and verified adds legitimacy or reduces the novelty of my original idea, I’ll share the concept with you, and let you decide.

Gamification The premise of gamification is to view our work as a fun game; this shift in perspective can make it feel lighter and actually enjoyable. Let’s use Pesach cleaning as a timely example.

When faced with this mountain of tedious tasks, transforming the cleaning into a game can be a surprisingly effective strategy. The overwhelming workload will feel less like a burden and more like a challenge to be conquered. The key is to gamify the work, introducing elements of play and competition.

This could involve setting “minirounds” on the timer, with rewards, like a timed-break to read a magazine, savoring a cube of chocolate, dancing to music, or just ten minutes on the sofa with a hot tea.

It can involve tracking progress with visual aids, like a chart or calendar, where completed tasks get colors, stickers, or point values.

Seeing completed tasks checked off provides a tangible sense of accomplishment.

Even simple things, like timing yourself and trying to beat your personal best, can inject a sense of fun into otherwise mundane activities.

Collaboration can also be gamified. Get the kids involved and create teams so you can compete to see who can complete the most tasks on the list. The list can be drawn up in advance and the team grabs the task by coloring it with their highlighter. Once committed, they need to complete it within the hour. Working with teams fosters a connection between siblings, while friendly competition can motivate everyone to perform at their best. If you wish to go all out with the kids, leaderboards, badges, and other playful elements can

Gamification works in all areas of life, the home just being the most important. Turning our homemaking experience into a fun game works because it taps into our natural desire for challenge and reward. It provides a sense of purpose and structure, breaking down large, intimidating projects into smaller, more manageable steps.

The element of play reduces stress and anxiety, making it all feel less arduous.

Suddenly, each drawer and cabinet can earn you points (or money?), self-imposed deadlines become targets to hit, and complex projects become puzzles to solve.

The added enjoyment boosts engagement and productivity, leading to better results.

Retagged Hakol Beseder has many concepts that make our workload fun.

In fact, a quick review will reveal that essentially, gamification is the overarching theme of our program. For years, we’ve emphasized our duty to appreciate and enjoy Hashem’s glorious world, and the wonderful habits and tendencies with which we’ve been blessed.

Our innate desire to play instead of work is an important predilection to take advantage of.

So, next time you’re feeling overwhelmed, consider turning your workload into a game. You might be surprised at how much easier, lighter, and more enjoyable your work becomes.

Tziri Hershkovitz is founder of Hakol Beseder and author of the book by the same name. She is passionate in her belief that Hashem designed this beautiful world to be enjoyed. Discover more on the free hotline, 347.772.1188, or visit www.HakolBeseder.org to sign up for the monthly newsletter, purchase the popular book, or register for Tziri’s life-altering workshops. Every woman is more than just a homemaker—and with the right tools and skills, she’ll discover the bliss that awaits.

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SEASONAL STUMPERS

By Draizy Israel

d e n e t e e Sw r e b Slum China A Chinese solution for an easier time falling asleep is a hot bath or even just a foot soak. Epsom salt or essential oils can enhance the experience, but even without it, the foot bath draws the “qi” or energy down from the head and calms the limbic system. This signals to the brain and body to relax, preparing it for sleep.

Sweden

India For thousands of years, Indians have used ashwagandha to reduce stress and anxiety and to treat symptoms related to mental health. According to one study, ashwagandha reduces the time it takes to fall asleep, improves sleep quality, and ultimately improves quality of life. Although the impact was “small but significant” especially for those diagnosed with insomnia, it showed a more significant improvement for anxiety and mental alertness.

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In Sweden there’s a traditional trick to help kids and adults sleep better, and it’s a drink called Välling. Välling is a warm, nutritious, porridge-drink containing milk and ground oats, and it’s consumed right before bedtime. It is assumed that both the warmth of the milk and the soothing ritual are what help induce sleepiness and support healthy sleep cycles.

Guatemala Guatemalans have a solution for anxious children who struggle with falling asleep. They create handmade “worry dolls” formed from wood, wire, and fabrics, and then dressed in traditional Mayan clothing. The children are encouraged to tell their worries and fears to the doll before placing it under their pillow. The act of naming stressors and symbolically releasing them is based on the psychological technique of transference, and this can help kids process and cope with difficult emotions.

Finland

Great Britain

The Finnish enjoy a sauna in the evenings.

For an optimal steam experience, it is crucial to drink plenty of water. Hydrating properly before and after the sauna, makes it safer for the sauna to raise body temperature and relax muscles, ultimately allowing for a deep and restful sleep.

Brits are known for their affinity for tea. Chamomile is a popular tea, and it contains apigenin, a chemical that triggers sleepiness and relaxation and is well-known for its soothing capabilities.

This natural aid has been shown to combat many sleep disorders.

But although most studies indicate that chamomile—whether in capsule or tea form—has a positive impact on sleep quality, some results showed it was not particularly helpful for insomnia. For a good night’s sleep and to enjoy the most benefit, consume chamomile tea approximately 45 minutes before bedtime.

A recent study found the health benefits go far beyond sleep. Saunas are helpful for depression, anxiety, muscle recovery, rheumatoid arthritis, and even COPD and congestive heart failure.

Denmark The Danes generally aim for hygge, a sense of coziness and comfort in their home environment. Particularly at bedtime, they insist that a hyggelig atmosphere is important for quality sleep.

Japan Japanese famously sleep on a traditional shikibuton, a thin floor mattress. Although the goal is to save space, they claim they prefer the shikibuton because it balances softness and firmness. Many insist they experience deeper sleep and pain-free mornings after switching to this Japanese mattress.

America Americans are famous for their leisurely weekends.

Turns out they’re on to something. So long as we stick to our early morning routines throughout the week, sleeping in on weekends by up to two hours will not only compensate for sleep deficits; it has been shown to reduce the risk of depression.

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WELL ANSWERED

Well Asked—Well Answered Your Path to Clarity Begins Here

By Vichna Belsky, BS, CLC

Q

My child was recently diagnosed with a genetic illness. There’s relief in finally having a diagnosis, but there’s also tremendous heartbreak in learning to accept this new reality he’ll never get past. Additionally, there’s guilt. However I choose to look at it, I know my genetic makeup was at least partly responsible for his condition. How do I get out of my head long enough to be there for my child? How can I keep my spirits up and not show my child how devastated I am?

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- Feeling Guilty and Scared

A

Mazel tov on the diagnosis. There’s nothing like having a clear diagnosis to help you make choices and decisions with confidence. It is never fun to be facing an illness or disability, but when you don’t even know what it is, everything is so much harder. So congratulations, and may you have much hatzlachah and refuah moving forward.

About ten years ago, a study published by Gao and Waggoner, et al. estimated the average number of recessive lethal mutations carried by humans. According to their work, most people’s DNA contains at least one mutation which, if inherited from both parents, could cause a severe genetic disorder or death at a young age for their child. I bring this statistic not to frighten you, but to assure you that although you and your spouse both carry the same genetic mutation, you aren’t too special for that. Everyone has a genetic mutation or two (or more!) that can cause something serious in their offspring, and even more mutations that may be milder in their effect.

If you look into the Chumash in Parashas Bereishis and read about the origins of mankind, it isn’t difficult to see why we are like that. Adam was created perfect and was gifted the perfect wife, but as soon as the cheit was done, everything changed. The yetzer hara entered man, and along with it came shame, death, and genetic mutations. No longer were people perfect.

Suddenly, we all had problems and faults. Adam noticed his nakedness, and Hashem clothed him and Chavah. Ever since then, we all struggle with our imperfections, with seeing what’s wrong in ourselves—and with worrying about the manifestations of those faults.

I bring this statistic not to frighten you, but to assure you that although you and your spouse both carry the same genetic mutation, you aren’t too special for that.

The Midrash Tanchuma tells us that Avraham davened for old age, Yitzchak davened for infirmity, and Yaakov davened for illness. Avraham saw that young and old people all looked the same, and respect was therefore greatly lacking. He davened that people should look different as they age so that those who are older and wiser should be treated as such.

The pasuk in Bereishis 24:1 tells us, “Ve’Avraham zaken ba ba’yamim.” If the pasuk tells us that he was “old,” why does it also tell us that he “came with days”? From this double wording, the Midrash learns that Avraham was the first person to appear elderly.

less you find a unique individual who is an Adam HaRishon kodem ha’cheit (spoiler alert: nobody like that exists), we all have challenges in many areas.

What you need to do now, and in the future as well, is to try your best to accept Hashem’s plan with equanimity and love and know that whatever you are sent was crafted exactly for you.

Yitzchak davened for infirmity—for that winding down of the body that alerts a person to start taking an inner account and prepare for his day of judgment. Later, Yaakov asked for illness as a final warning. The Midrash teaches us that these requests were fulfilled as gifts to humanity. Aging, infirmity, and illness are not here as punishments; rather, they are special encoded messages from Hashem that only the recipient can understand.

Guilt is the work of the yetzer hara.

You can thank him as well for doing his job—but let him know that you aren’t interested in what he’s selling.

It may be free, but guilt sure is costly!

Instead, try to find the soft, pure voice of the yetzer tov calling out within all this chaos. Listen as he tries to help you accept your trials with love. Each bit of acceptance brings you one step closer to achieving your personal excellence and sheleimus, and along with that comes peace. Ultimately, there is nothing that brings greater satisfaction and pleasure than recognizing the loving hand of our Father and coming close to Him with peace, love, and joy.

Nobody can tell you why you and your spouse carry that specific gene.

Nobody can tell you why your child was fortunate to inherit the faulty copy from both parents. Your job may not even be to try to find that answer right now.

Everybody has challenges in life. Un-

Your challenge is to accept that Hashem gave you a specific faulty gene, matched you up with another individual with that same mutation, and ensured that this specific child got both of those copies. Your task is to thank Hashem with love and to help your child succeed as best as possible.

Wishing you much strength in your path ahead.

Vichna Belsky, BS, CLC, founder of My Path – Bishvili, is a certified life coach. When she’s not giving neurographic art workshops, you may find her teaching her high school students, substituting in a local elementary school, reading anything that’s printed, writing an essay or poem, planning something special to uplift the women of Project Hope, guiding a parent dealing with 22q11.2 deletion syndrome, or singing with a Soul Singers group. She tries to limit the amount of time she spends gardening. Her kids sometimes wonder if her favorite thing is cleaning, but the truth is, she prefers high-quality chocolate. She can be reached at (914) 200-3676 www.MyPathBishvili.com MyPathBishvili@gmail.com

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WALLET WELLNESS

Our mental and financial wellbeing are directly intertwined.

In Wallet Wellness, we bring you practical and realistic financial advice and the menuchas hanefesh that comes along with it.

The Midnight Money Trap How Late-Night Decisions Cost You More

By Baruch Niebloom A few weeks ago, Yael, a hardworking member of our community, found herself wide awake at 2:00 AM, battling insomnia and a restless mind. Instead of drifting back to sleep, she impulsively clicked through several online deals and even approved a last-minute credit card application.

The next morning, Yael awoke with a sinking feeling: not only had she jeopardized her financial plans, but her impulsive midnight decisions had also set her on a dangerous course toward mounting debt. This isn’t an isolated incident; research confirms that our decision-making abilities deteriorate significantly in the wee hours.

“Early to bed and early to rise, makes a man healthy, wealthy, and wise.”

- Benjamin Franklin This timeless adage reminds us that sound financial decisions begin with a clear and rested mind. In our modern world of 24/7 connectivity, it’s all too easy to fall into the midnight money trap—making important financial choices when our cognitive resources are at their lowest.

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Why Late-Night Decisions Are a Trap Our brains follow a natural circadian rhythm that governs alertness, emotional regulation, and cognitive processing. Studies have demonstrated that sleep deprivation impairs executive functions—our brain’s ability to process complex information, weigh risks, and manage impulse control. For example, Paul Freed’s recent research on online lending microdata showed that individuals making financial decisions after a night of poor sleep face a significantly higher risk of default, especially in the early morning hours when the effects of sleep loss are most pronounced.

Additionally, a study from Washington State University revealed that sleep-deprived individuals struggle to process feedback, leaving them unable to adjust their decisions effectively in real time.

These findings converge on a troubling reality: the later you are awake, the less reliable your judgment becomes—often leading to risky and impulsive financial decisions.

The Science Behind the Trap The “mind after midnight” hypothesis explains that when we are awake at times our bodies expect us to be asleep, our decision-making faculties are at a low ebb. Neuroscience research has shown that lack of sleep alters the brain’s balance of neurotransmitters and reduces activity in the prefrontal cortex, the area responsible for rational thought and impulse control. As a result, our brains overemphasize the potential benefits of a decision while downplaying the risks. A 2011 Time article illustrated that sleep deprivation makes us overly optimistic about gains

and insufficiently cautious about potential losses.

Moreover, decision fatigue—the idea that our capacity to deliberate diminishes as the day wears on—plays a critical role. After a full day of making numerous choices, by the time midnight rolls around, our brains are drained.

Research into decision fatigue indicates that as our mental energy wanes, we’re more likely to rely on shortcuts, such as default options or impulsive decisions, rather than thoughtful analysis.

The Financial Costs of Midnight Money Decisions When you make financial decisions late at night, you’re essentially gambling with your future. The consequences of such decisions can be far-reaching— ranging from unnecessary impulse purchases to taking on risky loans or investments. Imagine finalizing a mortgage or refinancing decision at 2:00 AM; the impaired judgment during these hours can lead to choices you may later regret, costing you significant amounts in interest, fees, or lost opportunities.

For many, the cumulative effect of these midnight decisions is an erosion of financial stability. Instead of building a secure future through deliberate planning, impulsive choices made during sleep deprivation can derail even the best-laid budgets and longterm financial goals.

Practical Steps to Avoid the Midnight Money Trap Fortunately, there are actionable steps you can take to safeguard your financial well-being by counteracting the effects of late-night decision-making:

Prioritize Rest as a Financial Strategy

Recognize that quality sleep is not a luxury—it’s a foundational element of sound decision-making. Aim to establish a consistent sleep schedule and avoid scheduling significant financial decisions during the hours when your mind is most vulnerable.

Implement a Cooling-Off Period

If you find yourself tempted to make an impulsive financial decision at night, pause. Write down your thoughts and revisit them in the morning when you’re more alert. Often, a few hours of rest can bring clarity and reveal a more measured approach.

Sounding Board

Don’t decide in a vacuum. Use forums like https://frum.finance/slack/ to get others’ opinions before taking action.

The forum includes many frum experts and finance enthusiasts.

Plan and Budget in Advance

Create a detailed budget that accounts for both expected and unexpected expenses. Using a tool like YNAB will ensure to keep you accountable.

A Call to Wise Financial Stewardship

The evidence is clear: making financial decisions when sleep-deprived leads to riskier choices that can cost you dearly.

By prioritizing a good night’s sleep and establishing thoughtful decision-making practices, you can break free from the midnight money trap and safeguard your financial future.

Before clicking “buy” on that latenight impulse, pause and ask yourself if you’re deciding with a clear mind.

Shluff gezunt, plan, and let your financial choices reflect the care and balance you deserve.

May your nights be peaceful and your financial decisions wise.

About the Expert Baruch Niebloom, a Baltimore resident and software engineer at Amazon’s AWS, is the founder of frum.finance, a nonprofit focused on advancing financial literacy in the Orthodox Jewish community. Motivated by a passion for empowering families with the tools they need to achieve financial stability, Baruch launched frum.finance to fill the critical need for accessible, unbiased financial guidance.

Funded entirely by donations, frum.finance offers a range of services designed to meet the unique financial needs of the community. These include personalized one-on-one consultations, educational resources tailored to various life stages, and an online platform where families can connect and learn from one another.

Baruch Niebloom can be reached at baruch@frum.finance or via WhatsApp at 240-424-5219

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MIND AND YOU

Some see a math equation while others see a fun game. The numbers don’t change but the way we feel while completing the puzzle is heavily impacted by that perception.

Whether or not we find a specific situation difficult or easy is entirely dependent on how we view it. It could be hard work—or we could be hardly working. That being the case, why not choose to view it as fun?

The perception of fun is a powerful motivator. When we perceive an activity as enjoyable, we are far more likely to engage with it willingly and enthusiastically. And when we participate in an activity with eagerness and positivity, we not only enjoy it more; we are also better at it.

The good news: a person’s perception is entirely their own prerogative.

All we need to do is tell ourselves that we like something and that we find it enjoyable, and very soon, that will be the entire truth.

Look at the equations on the next page. This isn’t a school math test.

This is a unique and fun puzzle you are capable of figuring out. There are no consequences for messing up—there are only benefits. Benefits for trying; even greater benefits for succeeding. There’s nothing to lose and so much to gain.

Go for it!

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Memorable Quote “Creativity is intelligence having fun.”

—Albert Einstein

1

2

3

4

A B

Start with:

Bonus Puzzle:

A+C = 6

2C = B

AB < 7

B + D > 4C

CD > 8

4C = D

C D

Every month, Wellspring introduces another fun game to challenge you to put on your thinking cap.

It’s good for concentration, your mental health, and your overall happiness.

1

2

3

4

5 Advance to:

A

AD = A E = 2C

B

D+E=B

C Bonus Puzzle:

D

1

2

3

4

A

5

6

Now try: 2E = 4F B = 3A

B

3F = D

C

Bonus Puzzle:

D

A+E≤3 C+D≤8

E

B+C≤8 C+E=D

F

D+E≤5

Puzzle 1: A2, B1, C4, D3 Answer Key:

Figure out the values by solving the equations on the side.

B+D=A+1

Puzzle 2: A3, B5, C2, D1, E4

This is a mathematical puzzle that requires a basic understanding of mathematical equations— and then just simple logic. Complete the grid by figuring out which letter is represented by which number. Each number can only be represented by one letter; when you assign a number to a letter by marking a checkmark in one cell, remember to cross off all other cells in the column or row.

E

Puzzle 3: A1, B3, C5, D6, E4, F2

Logic Equations

B+C=A+4

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Eat Well

89 Breakfast in Bed

By Yossi & Malky Levine

100 Kitchen Cures Hot Flashes

102 My Table Midnight Munchies

Perfectly balanced.

A D E I N T H E/ FEBRUARY USA C2025 H A R D O N N AY · B L A C K M U S C AT ·‫ ג‬D U E T T E ‫ ·ג‬C A B E R N E T S AU V I G N O N · P I N K M O S C AT O 76 M WELLSPRING

JEUNESSEWINES.COM

Dear Cooks, Everyone who was around in the 1980s likely recalls Folgers’ advertisement jingle, “The best part of wakin’ up is Foglers in your cup!” Well, one little boy who wanted to bring his mother the most wonderful breakfast in bed took a pretty mug, filled it halfway with orange juice, and then dropped in some of his plastic toy soldiers. Not knowing what Folgers was, he’d figured the person who sings the jingle must have a lisp like him, and surely his mother would appreciate having “foljers” in her cup; if the person in the jingle is right, that is, after all, the best part of waking up!

Needless to say, this month’s issue’s breakfastin-bed recipes are far more palatable than “foljers-soljers” in your cup. Whether it’s oatmeal, shakshuka, chia pudding, pancakes, or quesadillas, these healthy breakfasts will get your day started with comfort, taste, and a boost of energy. And who can’t use extra energy on these cold, short days?

The good news is that the days are finally getting longer. In fact, just today as I was leaving school, I noticed there was still some sunshine left outdoors. How exciting! I teach in a high school, and we end the school day at 4:40, so this was a nice surprise. It almost felt like spring might be coming, until I actually opened the door and stepped outside.

Between the slippery ground and the icy temps, it was pretty obvious that winter is still firmly here.

But I am a woman of faith. And I know spring will come eventually. Until then, I’ll stay cozily under my blankets as much as possible and wait to see what wonderful surprises each day brings. Maybe fancy oatmeal, shakshuka, or even pancakes if I’m lucky, Hopefully not plastic “soljers” in my orange juice.

k e m E a v Avi WELLSPRING / SHEVAT 5785

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Breakfast in Bed With the temperature outside dipping into the teens, getting out of bed in the morning becomes ever harder.

Snuggling under a blanket and inhaling the delicious aroma of a healthy breakfast is one of life's luxuries.

But that’s a sweet dream for most of us; after all, someone’s gotta prepare that breakfast!

Even if you won’t be enjoying these dishes under the covers, grab a blanket, slip on some fuzzy slippers, and let yourself feel pampered at the kitchen table.

Warm up, feel cozy, and stay healthy with some of our winter morning faves.

Recipes, styling, and photography by Yossi & Malky Levine

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Oatmeal With Caramelized Apples If my childhood memories could be served in a bowl, this recipe would be it. I would look forward to Sunday mornings so I could wake up and smell the delicious aroma of the oatmeal my mother was preparing. Once I got to experiment with it myself, I found caramelized fruit to be an amazing addition.

Oats are among the healthiest grains around. They are an important source of vitamins, minerals, and fiber, and studies show that eating oats can lower blood sugar levels and reduce the risk of heart disease.

This breakfast is the most delicious way to look after your heart.

Yields 2 servings

1 cup instant oats 2 cups milk (or almond milk) 2 apples, peeled, cored, and chopped 4 Tbsp maple syrup ½ tsp cinnamon 2 Tbsp water

Place oats and milk in a medium-sized saucepan. Bring to a boil and cook for 1-2 minutes, stirring constantly. Reduce heat and simmer for 3-5 minutes, until oats start to thicken.

Meanwhile, add apples, maple syrup, cinnamon, and water to a skillet over medium heat. Bring to a boil and cook, tossing apples a few times until they are caramelized on all sides.

Pour oats into bowls and top with caramelized apples.

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Mediterranean Shakshuka This has just about everything you could want in a hearty breakfast. Delicious sauce, chunky vegetables, and softly cooked eggs. Can you tell it's my favorite?

You’ll find shakshuka on the menu of every Israeli cafe, each claiming that theirs is the best. Now, yours can be the one.

Try this Mediterranean take on the classic Israeli shakshuka, and there is no going back!

Note: If you don’t own an oven-safe skillet, transfer the mixture to a baking pan before adding the eggs.

Yields 3-4 servings

2 Tbsp olive oil 1 onion, chopped 1 eggplant, diced 1 zucchini, diced 4 cloves garlic, minced ½ red chili pepper, sliced ½ tsp chili powder (optional) ½ tsp cumin (optional) ½ -1 tsp salt ¼ tsp black pepper 1 14-oz can chopped tomatoes ¼ cup tomato sauce 2-3 eggs 8 mini fresh mozzarella balls

Preheat oven to 375°F. Heat an oven-safe skillet with olive oil over a medium flame and sauté onions until soft. Add eggplant and zucchini, and sauté for an additional few minutes. Once vegetables have softened, add garlic, chili pepper, chili powder, and cumin, and mix to combine. Taste (be careful, it’s hot!), and add salt and pepper as necessary.

Pour in chopped tomatoes and tomato sauce, and simmer for 6-7 minutes so the flavors can combine. Use the back of a spoon to make 2-3 small wells in the sauce and carefully crack and drop in the eggs. Gently spoon a bit of tomato mixture over whites to help contain the egg.

Sprinkle salt and pepper over eggs, and add fresh mozzarella balls.

Carefully transfer skillet to the oven and bake for 8-12 minutes. Serve with crusty bread on the side.

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Chia Pudding With Maple PeanutButter Glaze Chia seeds hit the scene a few years back as a top superfood.

They're packed with antioxidants and are high in fiber. The added bonus is that they taste great, too.

This is best made the night before, allowing the seeds to swell and absorb the milk, producing a pudding-like texture. I’ve added some vanilla yogurt to the recipe to give it a really creamy texture.

Yields 4 servings

Chia Pudding 1½ cups milk (or milk alternative, like almond, soy, or coconut milk) 2 Tbsp honey 1 tsp vanilla extract ½ cup chia seeds 8 oz vanilla yogurt Glaze 2 Tbsp maple syrup 2 Tbsp peanut butter 1 banana 2 Tbsp coconut chips

Whisk the milk, honey, and vanilla together in a sealable container or jar. Add chia seeds and mix with a fork. Cover and refrigerate overnight.

The next day, spoon pudding into cups and add a layer of vanilla yogurt. Add another layer of pudding (or as you wish).

To make the topping, mix maple syrup and peanut butter to create a glaze. Pour glaze over pudding. Decorate with banana slices and coconut chips.

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Buckwheat Pancakes With Strawberry Balsamic Sauce These light, fluffy pancakes are a great way to start the day — and kids love them, too. They're gluten-free and can be made with any milk or milk alternative of your choice.

Make the batter the night before and store in the fridge for a quick and easy breakfast in the morning.

Yields 8-10 pancakes

Buckwheat Pancakes 1 egg 1 cup milk

Strawberry Sauce

1¼ cups buckwheat

1 cup strawberries (fresh or frozen)

1 tsp baking powder

2 Tbsp balsamic vinegar

1 large banana, sliced

2 Tbsp coconut sugar

Pulse the egg and milk together in a blender. Slowly add buckwheat and baking powder, and blend. Set aside.

Meanwhile, chop strawberries in half, and place in a small saucepan with balsamic vinegar and coconut sugar.

Bring to a boil, then reduce the heat and simmer for approximately 10 minutes until sauce has thickened.

Spray a skillet with oil and heat over a high flame. Place 3 slices of banana onto the pan and pour pancake batter (about 3 Tbsp) over it. Once the underside is golden brown, flip, and cook the other side for a minute or two.

Repeat until batter is finished.

Pour strawberry sauce over pancakes before serving.

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Breakfast Quesadilla This is comfort food in a blanket. Light, fluffy, cheesy scrambled eggs in healthy, tasty wraps — is there a better way to say "breakfast"? Choose a wholegrain wrap for added fiber. They taste better, too.

Yields 2 quesadillas

4 whole-grain (or other healthy) tortillas 1 Tbsp olive oil 3 scallions, chopped ½ chili pepper, thinly sliced (optional) 4 eggs, beaten ½ cup grated cheddar cheese

Toast tortillas in a dry frying pan for 1 minute on each side, or use a panini maker. Set aside.

Heat a skillet over a medium-high flame. Add olive oil when hot, and sauté chopped scallions and chili pepper for 1-2 minutes. Pour in beaten eggs, cook for 2-3 minutes, and add grated cheese. Scramble, continuing to cook for 2 minutes. Transfer egg mixture to 2 toasted tortillas.

Cover with the 2 remaining tortillas and cut sandwiches into quarters.

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KITCHEN CURES

K I T CC HU ER NE S hot flashes

by Gitti Feldinger

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Sage

Fish

Nuts and Seeds

Enjoying a cup of sage tea daily can reduce moderate hot flashes by 79 percent and eliminate up to 100 percent of severe flushing, according to researchers. The compounds in sage enhance signaling between the brain and body systems, including sleep, mood, thinking ability, and temperature regulation, effectively quashing menopause symptoms.

Omega-3 fatty acids in fish lower internal inflammation, which could potentially lessen the severity of hot flashes. Studies indicate that omega-3 improves other perimenopausal and menopausal symptoms as well. In fact, the nutrient is even more beneficial for night sweats than for hot flashes.

Foods rich in vitamin E, such as nuts and seeds, reduce hot flashes by helping to regulate hormone levels, say researchers. A daily dose of E can bring a 36 percent reduction in hot flash frequency and severity.

Edamame

Tomato Juice

Peppermint

Hot flashes are triggered by dropping estrogen levels, which disrupt the hypothalamus, the body’s temperature regulator. Enjoying non-GMO soy foods, like edamame, can be beneficial because their phytoestrogens (plant compounds similar to estrogen) help replenish the hormone deficit. One study found that eating half a cup of cooked edamame or other soybeans daily reduces hot flashes by 79 percent. Note: soy can cause bloating, so increase your intake gradually.

Sipping a small glass of unsalted tomato juice twice a day can significantly reduce menopausal symptoms such as hot flashes. Researchers reporting in Nutrition Journal found that the compound gamma-aminobutyric acid (GABA) in tomatoes mimics estrogen.

This helps stabilize hormones that can trigger flashes.

A mint candy is not just for fresher breath.

Turns out that popping a mint can quickly douse a hot flash.

According to researchers, this is because the menthol in peppermints contains a compound that signals the nervous system to cool down, alleviating the hot flashes from the inside out.

Spinach and Kale Dark leafy greens are a delicious way to fend off flushing because cruciferous vegetables are high in powerful antioxidants, which decrease inflammation and oxidative stress.

This helps to reduce, manage, and balance hormonal shifts that can cause hot flashes.

The vegetables also provide fiber and water, which can help balance hormones like insulin, preventing blood sugar spikes that exacerbate hot flashes.

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In the pages of Wellspring, we share expert advice from some of the community’s most popular and competent dietitians and nutritionists.

In this column, you get to see how they practice what they preach in their own kitchens. Pull up a chair at “My Table” and join the chat.

As evening rolls around, we sometimes feel like noshing. Irrespective of our daytime eating habits, nighttime nibbles can be detrimental to sleep, weight loss, reflux, and a myriad of other issues.

What are smart snacks that are both satisfying and sleep-promoting?

Dr. Rachael Teichberg Along with a relaxing cup of hot chamomile tea, I have a small handful of walnuts. Walnuts contain a healthful supply of tryptophan, which helps the body produce melatonin and serotonin.

Additionally, walnuts actually have their own source of melatonin, which may help us with our sleep. Plus, nuts are thought to promote a healthy response to inflammation, so it’s a win-win.

Chaya Tziry Retter, RSN, BS, CPT Once we get “pecking,” it’s difficult to stop. Any eating after dinner is usually recreational—either to accompany a phone call, book reading, or some other distracted activity. It generally doesn’t lend itself to good habits. I am a big proponent of not eating after dinner, but a soothing drink like a hot tea or tea latte can be the perfect way to ease into the night. My personal preference is a warm chai or cinnamon magic, with a splash of milk or milk substitute. Hits the spot every time.

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Sheindy Unger, CDC

Laura Shammah, MS, RDN

My general rule of thumb for snacks is as follows; listed in order of best choice to good choice.

Almonds are a source of melatonin and the sleeppromoting mineral magnesium, two properties that make them a great food to eat before bed. Walnuts also have a few properties that may promote better sleep, among them, their melatonin content and healthy fats.

Vegetables Fruits Nuts/seeds Whole grain.

If weight loss is the goal, it is important to remember that the earlier we stop eating, the better we lose. A good tip is to check in on our hunger level at least three hours before bed to make sure we’re done eating for the night.

Other contenders: Chamomile tea contains antioxidants that may promote sleepiness; drinking it has been shown to improve overall sleep quality. Kiwis are rich in serotonin and antioxidants, both of which may improve sleep quality when eaten before bed.

So if you want to have a cup of chamomile tea with nuts and kiwis, it’s great for you because the combination of healthy fat and protein from the nuts paired with the carbohydrates from the fruit can stabilize sugar overnight, helping you have a better, higher-quality sleep.

Personally, I need my peppermint tea and prefer getting my magnesium from my favorite dark chocolate. Usually, it has some nut butter in it.

Important disclaimer: Chocolate can cause insomnia for some due to its caffeine content.

Shani Taub, CDC In the evening, if I start feeling like snacking, I immediately prepare for a hot long bath. Although it’s not a food, I find it serves the same purpose as midnight nibbling—it’s a relaxing indulgence. Afterward, I indulge in a steaming cup of decaf tea.

Shaindy Oberlander, BS, INHC It took me a while to get to where I am today, but I am a firm believer in not eating or nibbling after dinner, for many reasons. I make sure to eat a solid dinner consisting of all food groups, and that typically supports me for the next 12–15 hours. However, for my kids, and when guiding my clients, I do suggest a small-yet-nutrient-dense snack for those in need of a pick-me-up. Perhaps a fruit or a handful of nuts.

My kids sometimes also enjoy sucking on frozen blueberries or mango cubes as they are refreshing and filling.

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Tanya Rosen, MS, CAI, CPT

Tziri Hershkovitz

If you’re looking for snacks and foods that promote better sleep, focus on those rich in tryptophan, magnesium, melatonin, and complex carbohydrates.

Here are some great options:

I love my herbal teas in the evening, but if I use the late-night hours to write—a too frequent occurrence—I also need something to munch on. I’ve found organic popcorn to be the best choice at those times. Not only is it whole grain, high in fiber, and low in calories, but the fiber helps me feel full and satisfied. Additionally, popcorn is a light and airy snack that is easy to digest, so it doesn’t disrupt sleep.

Fruits and nuts: Bananas are high in magnesium and potassium, which help relax muscles. Cherries are a natural source of melatonin, which regulates sleep. Kiwis contain serotonin and antioxidants that may improve sleep quality. Almonds and walnuts are packed with magnesium and melatonin to support relaxation.

Dairy and protein: Greek yogurt is rich in calcium and tryptophan, which aid melatonin production.

Cottage cheese contains casein protein, which may prevent overnight hunger. Turkey is also great source of tryptophan.

Whole grains and seeds: Oatmeal is a good source of melatonin and slow-digesting carbs. Whole-grain crackers with hummus are a great combination of complex carbs. Tryptophan-rich chickpeas can support sleep. Pumpkin seeds are high in magnesium and tryptophan.

Beverages: Warm milk contains tryptophan and has a calming effect. Chamomile tea is known for its sleepinducing properties. Tart cherry juice naturally boosts melatonin levels.

I do recommend trying one of these, as a small, balanced snack about 30–60 minutes before bed can help promote restful sleep without disrupting digestion.

Eli Glaser, CNWC, CWMS The smartest late-night snack is no snack at all. Right before going to sleep is the worst time of day (pun fully intended) to eat. Our body needs to rest, repair, and regroup while we sleep—not digest, metabolize and stimulate.

A cup of herbal tea is ideal. We need to learn that just because we “feel” hungry, doesn’t mean our body needs nutrition at that time. Breaking this habit is essential for maintaining and maximizing a healthy relationship with food. Every time we “feed” that feeling, we’re just reinforcing the fear that we won’t be able to sleep without something in our stomach.

Remember that F.E.A.R. stands for False Evidence Appearing Real. Break the habit and turn fear into FREEDOM!

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There’s another component. While melatonin and tryptophan are lauded as the necessary chemicals to promote sleep, our bodies need magnesium to convert the tryptophan into melatonin and serotonin. And popcorn is relatively rich in magnesium.

That’s the science. More relevant here: the steaming cup of tea and bowl of popcorn that fuel me through much of my work.

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HOLISTIC

c i t s i l Ho

Emotional Health

By Tziri Hershkovitz My first job, at the ripe old age of 17, was a secretarial position in a large sportswear factory. Three years later, I was managing production. I thrived on working with designers, troubleshooting issues, and optimizing efficiency. But at the end of the day, I lived for the sense of accomplishment I experienced when copy after copy of identical items came off the assembly line.

Inevitably, there were some that didn’t look like the others. Perfectly functional and good-looking, these “seconds” just didn’t match up to those that came before them and were therefore removed from the batch.

The concept of mass production is defined by the understanding of what constitutes the perfect product. After all the work that goes into defining and designing the perfect piece, we want each one to be exactly the same.

When creating something we’re proud of, there is a sense of being all powerful. It is at those times, with some introspection, that we can be truly humbled by the greatness of our Creator.

Hakadosh Baruch Hu has been “mass producing” for thousands of years—but the Divine assembly line has never created a single product that is an exact replica of another. If He would have deemed it fit, we could have all been created with the same qualifications, temperament, and appearance. From a production standpoint, it would have certainly been “easier” to make us all the same.

Nothing Hashem does is arbitrary. While He did give us all the same rules to live by, we were each granted a life that is uniquely our own. Our life stories, family dynamics, and even our bodies are each part of the sum that creates very different people with different capabilities.

The message is clear: Each of us is an individual, a unique creation, and like all other natural treasures, our beauty lies in that uniqueness. There is nothing foolhardier and more wasteful than attempting to resemble replicas off of an assembly line.

With peer pressure being so detrimental to our emotional health, leading to anxiety, low self-esteem, and depression, it’s worth remembering that our Father intentionally created us as unique individuals. There is no “ideal” design. Attempting to be like everyone else is to be ungrateful for the way Hashem created us—and to ultimately lose out on discovering our innate talents and God-given potential.

Instead of spending your life focused on fitting in and meeting others’ expectations, take the time to get to know yourself. Recognize your uniqueness and make it your goal to understand why Hashem made you you.

Tziri Hershkovitz is founder of Hakol Beseder and author of the book by the same name. She is passionate in her belief that Hashem designed this beautiful world to be enjoyed. Discover more on the free hotline, 347.772.1188, or visit www.

HakolBeseder.org to sign up for the monthly newsletter, purchase the popular book, or register for Tziri’s life-altering workshops. Every woman is more than just a homemaker—and with the right tools and skills, she’ll discover the bliss that awaits.

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Physical Health

Spiritual Health

By Adina Mintz, PA-C

Rabbi Yehoshua Belsky, LMSW

SAD, or seasonal affective disorder, describes the depression many feel when the days are short and the nights long. Although it can make winter feel heavy, SAD follows a seasonal pattern and lifts when spring arrives with its sun-filled days. While SAD shares similarities with chronic depression, its timing and triggers make it distinct.

Just before hitting the pillow, the last thing we should do is recite Shema.

Even someone who said Shema as part of Maariv should say it again just before going to sleep.

SAD is a type of depression, but it differs from general depression in that it comes each winter and lasts about 4–5 months, easing with the warmer, sunnier months. Though temporary, its symptoms are significant and range from persistent sadness and anxiety to low energy, slowed movement, and a loss of interest in things that usually bring joy.

Stepping outside, even briefly, is one of the best things to do for SAD. Easier said than done; after all, leaving the house can feel inordinately difficult when we’re feeling down, especially when it’s cold and possibly snowing out there. But going outside isn’t just about the fresh air and movement; it’s about exposure to sunlight.

UVB exposure through sunlight is key for regulating our body’s internal clock because our circadian rhythm syncs with daylight. In summer, long days keep energy levels high, while winter’s early sunsets trigger sluggishness.

That’s why 5:00 p.m. outings feel easy in July but exhausting in January. Sunlight exposure helps reset this rhythm, improving sleep and mood.

Although it sounds counterintuitive, waking up earlier during winter can boost energy levels throughout the day and reduce winter lethargy. That’s because we’re aligning our circadian rhythm with sunrise.

Light therapy is another effective option. Whether using a SAD lamp or an LED light panel, these devices emit a bright light and compensate for the lack of daylight in winter. Sitting near a lamp with 930–1,000 lux for 30–60 minutes each morning can improve mood and boost energy levels.

SAD is hard, but spring is on the horizon, bringing warmth, light, and renewed energy. Until then, you can make these small shifts to get you there.

Adina Mintz, PA-C, is passionate about helping women feel their best—whatever their stage in life. Adina graduated as a PA from SUNY and received training at the Institute for Functional Medicine (IFM) and the American Academy of Anti-Aging Medicine (A4M). With over 15 years of medical experience, she believes every woman can live a pain-free, energetic life, and would love to teach them how. Find out more by downloading her free guide “5 Small Changes with a Big Impact On Your Health” at njfunctionalmed.com

Rabbi Yehoshua ben Levi states in Berachos 4b that the origin of this halachah is based on the pasuk in Tehillim 4:5: “Rigzu ve’al techeta’u, imru vi’levavechem, al mishkavechem, ve’domu selah—Quake and do not sin; say [this] in your heart on your bed and be forever silent.” When a person says Shema before going to sleep, he ends the day with Torah on his lips, using the holy words as a transition between wakefulness and the semi-conscious state of sleep.

Psychologists have noted that the last few minutes of wakefulness seem to have an outsized influence on our dreams. Our memories are consolidated during sleep, and these images greatly influence our dreams. By ending with Shema, we carry over the kedushah of the day into our sleep, and this affects our dreams.

The Gemara tells us that the berachah of Hamapil, which is said after the bedtime Shema, serves as a protection from evil thoughts and impure forces (both physical and spiritual) during the night.

Rabbi Yehuda Shurpin explains that sleep is described in Berachos 57b as one-sixtieth of death, and this absence of life creates a vacuum that draws in forces of impurity and unwanted thoughts. Shema, he elucidates, provides us with extra spiritual vitality to overcome these impure forces. Additionally, the way a person goes to sleep is the way they will wake up in the morning. This means that if you go to sleep with Shema, you’ll be able to wake up reinvigorated to start a productive, meaningful, and spiritual day.

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