Summer Issue 2021

SUMMER 2021 - $4.95

How to Cultivate

Solit ude

In Your Everyday Life

Women Who Changed Careers During the Pandemic---into

Wellness How COVID-19 Changed the Way We Work Out

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contents PAGE 5: PERSONAL HEALTH

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HOW TO CULTIVATE SOLITUDE IN YOUR EVERY DAY LIFE

THE IMPORTANCE AND MEANING OF DREAMS

PAGE 13: SELF CARE

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HOW I PROVIDED SAFE MASSAGES TO COVID-19 MEDICAL WORKERS

PAGE 17: SPIRITUALITY AND MENTAL HEALTH

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HERBS FOR HEALTH

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GETTING YOUR GREENS—IN OTHER WAYS

PAGE 27: WELLNESS TRENDS

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FACIAL YOGA MIGHT BE THE NEW WELLNESS DARLING

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PEOPLE WHO MADE THE SWITCH TO WELLNESS DURING THE PANDEMIC

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HOW COVID-19 CHANGED THE WAY WE WORK OUT

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letter from the editor Dear readers: The pandemic changed all of us without exception: even my cats have been mildly anxious that they’re seeing way more of me than they’d like.

But we are not out of the woods yet with the various coronavirus variants around the world; it is important to realize that until everyone is vaccinated or taking precautions to wear a mask or practice social distancing, we are still at risk.

Yet, I have been brazen enough the past month Charu Suri and a half to walk around without a mask, all thanks to my Pfizer vaccine, and I have never been more glad to feel ---albeit with a touch of nervousness---that we are approaching a post pandemic world.

This summer issue took a lot longer than usual because I was unsure what to put in it: if we focused it too much on the pandemic, it would be defeatist because people are experiencing mental fatigue. Yet, if we didn’t talk about it at all, that would be even more remiss because of how many cases are still raging.

So, in this issue we have a real fine balance.

There’s an article that talks about how to get your daily dose of greens in different ways because health has become more of a priority now than ever. Also, a piece on how facial yoga is the hottest new trend (so many Zoom calls made us all realize how important screen looks are!). One of the pieces I’m most proud of on how many people made the switch to wellness during 2020, to the point where their businesses soared!

An essay on how solitude and learning to live with solitude can help you grow was also much needed. In this day and age, being happy alone is something we all strive for, even as borders reopen and people are hurrying back to resume a more normal routine.

Solitude is not loneliness, writes Anuradha Varanasi, and we should appreciate how different they are. Like Thoreau who deliberately chose a solitary life, solitude can be to our benefit if we can remove our anxieties and remember we are all in this together.

In this issue, we also talk about the importance of dreams and how they’ve played a huge role in the pandemic and beyond because they are our subconscious: they affect us in so many ways.

So, I hope you pick up this summer issue in the best of health---or at least aspiring to be in the best of health.

Please send us your thoughts to: WellnessLoungeMag@gmail.com.

Charu Suri

PUBLISHER Wellness Interactive Branding, LLC® FOUNDER Desiree Watson EDITOR Charu Suri COPY EDITOR Laurel Dowswell ART DIRECTOR Deborrah McDowell-Davis VP OF MARKETING Ngbita Wallace BRAND MANAGER Elizabeth Beyer-Partin SOCIAL MEDIA MANAGER Jade Gunver CONTRIBUTING WRITERS Ajeé Buggam Laurel Dowswell Miriam Foley Nikki Gordan Kristine Hansen Ashley Hubbard Sheryl Nance Nash Anuradha Varanasi www.wellnessinteractive.com

ATTENTION:

The editorial content in the Wellness Lounge ® magazine is for educational purposes only and is not intended to, nor should be construed as, medical advice and/or efforts to diagnose, treat or prescribe for any human disease, pain, injury, deformation, or physical condition. The editorial content in the Wellness Lounge® is not intended to, nor should it be construed as , a substitute for the advice or treatment of a health care professional prior to engaging in any alternative treatment or diet for exercise regimen discussed in the Wellness Lounge ®, and/or relying upon or using any educational/informational information provided by or obtained from, the Wellness Lounge®. Under no circumstance shall the Wellness Lounge® or its employees, independent contractors and/or agents be liable to a reader for any damages or injury arising out of, or related to, the editorial content of Wellness Lounge ®, including but not limited to, the reader’s use or reliance upon, or the reader’s inability to use or rely upon, information provided by, or obtained from, Wellness Lounge® All rights reserved. Wellness Interactive Branding, LLC® is not responsible for unsolicited manuscript images, or other materials. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of Wellness Interactive Branding, LLC®.

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The Importance and Meaning of Dreams

6 Personal Health

F

or over three decades, researchers have stigmatized solitude. They observed that solitude can cause a high level of suffering and loneliness, particularly among teenagers. That people perceive loners as “weird,” and the majority might rarely accept them.

By Anuradha Varanasi

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“Loneliness is when there is a mismatch between the desired level and the actual level of social connections.

As opposed to solitude, that is defined as the state of being alone.

Several studies suggested that being alone inevitably causes loneliness. According to the Centers for Disease Control and Prevention, social isolation or loneliness is linked to serious health conditions.

But in 1999, school psychologist Beverly Terrel-Deutsch suggested that loneliness and solitude are two different concepts. Rather than solitude, it is loneliness that damages health. Those who feel lonely do not always lack social relationships.

That same year, other scholars who studied teenagers like Terrel-Deutsch suggested that socially-isolated teenagers do not feel lonely but could enjoy being alone and capitalize on it once they realize the benefits.

In the early 1990s, other researchers in the positive psychology tradition insisted that the capacity to enjoy solitude is important for happiness and stress management. Psychologist Abraham Maslow proposed in 1970 that appreciating solitude was “one of the defining characteristics of self-actualized individuals.”

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The first step for enjoying solitude is to prioritize your need for autonomy, relatedness, and competence. “Any activities that we enjoy can help in self-expression and also gives us a sense of autonomy.

“The scientific literature on the benefits of solitude is scarce,” says Thuy-Vy T. Nguyen, Assistant Professor of social quantitative psychology at Durham University, UK. “It becomes even more challenging to appreciate solitude during the COVID-19 pandemic.”

As people have stayed home to avoid contracting the potentially fatal SARSCoV-2 virus and aiding its spread, it has become extremely challenging to distinguish between solitude and loneliness. After all, globally, most people have been forced into self-isolation and are experiencing significant reductions in their normal social interactions and connections.

“Loneliness is when there is a mismatch between the desired level and the actual level of social connections. That is the experience of many people during this time,” explains Nguyen. As opposed to solitude, that is defined as the state of being alone.

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Solitude is a time for selfreflection to turn our attention inwards. But since there is a negative side to it, it is a double-edged sword.

SELF-REGULATING YOUR EMOTIONS IN SOLITUDE Normally, when the motivation to be alone is selfdetermined, it is possible to enjoy the experience of solitude. “But when we are forced into being alone, it is correlated with negative experiences,” added Nguyen.

Psychologists say when people are alone and have access to other people whenever they crave social interactions, then their time alone is more enjoyable and bearable.

Nguyen and her colleagues found solitude can be used as a self-regulation approach. That is because when an individual is alone, their arousal states — emotions such as excitement, anger, or anxiety — go down.

“It then gives room for states like relaxation to arise. On the flip side, in certain cases, loneliness or boredom can also manifest,” she says. “Solitude is a time for self-reflection to turn our attention inwards. But since there is a negative side to it, it is a double-edged sword.”

Nguyen emphasizes that the incidents preceding periods of being alone determine whether solitude can be a positive form of self-reflection or not. Under the right circumstances, solitude can help in providing insights and even help in nurturing a creative idea.

Solitude is for deliberately seeking a chance to get in touch with your thoughts, feelings, and values, says Reed Larson, professor emeritus of human development and family studies at the University of Illinois Urbana-Champaign.

“It can be an authentic state in which you disconnect from others for listening to your feelings.”

LEARNING TO ENJOY YOUR COMPANY Cultivating solitude requires practice. At first, you might struggle to get used to being alone for certain periods. As you go along, it becomes easier to open up to the idea that solitude can be positive, says Nguyen.

She advises that the first step for enjoying solitude is to prioritize your need for autonomy, relatedness, and competence. “Any activities that we enjoy can help in selfexpression and also gives us a sense of autonomy,” explains Nguyen.

“As an academic, I advise my students against setting perfectionistic goals as they are on their own. And because of that, failures and feelings of incompetence become harder to bear,” she says.

A major challenge during the COVID-19 pandemic is that the lack of social interactions every day results in our schedules becoming less structured. “Now the responsibility of adding structure or a daily routine is all up to you, especially if you are living alone,” adds Nguyen.

One way to stick to a routine is by setting achievable goals every single day.

“Finally, the most tricky need to satisfy during this time is relatedness. Although it is not ideal, we can feel connected to others through regular online interactions,” says Nguyen.

ACTIVITIES THAT COULD HELP IN ENJOYING SOLITUDE Both Larson and Nguyen agree that creating music or indulging in arts-related activities or hobbies during this time can be enjoyed alone.

Larson asserts that solitude is not about merely disappearing from people’s lives without any warning. “Long-term sustainability in solitude involves being able to recognize the importance of certain rituals to allow yourself some downtime alone. It does not have to be something powerful like seeing God or connecting with the universe,” he says.

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HERE ARE FIVE WAYS YOU COULD WORK TOWARDS CULTIVATING SOLITUDE IN YOUR DAY-TO-DAY ROUTINES:

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SURROUND YOURSELF WITH NATURE This could be something as simple as taking care of plants or gardening at home, or going for a 30-minute walk in the park. Nature can regulate your mood and also satisfy the need for human relatedness, says Nguyen.

TAKE YOURSELF OUT ON A SOLO DATE Psychologist Eric Julian Manalastas from the University of the Philippines Diliman reported that going on a date with yourself can teach you how to appreciate your own company. If you live in a place where outdoor seating areas in restaurants or bars have reopened, consider treating yourself to a meal or drink, or spend the day cooking your favorite recipes.

MAIL HANDWRITTEN LETTERS OR CARDS While relatedness is an important aspect of being able to enjoy alone time, you can feel connected to friends and family by writing a personal card or letter to them. Set aside some time to buy stamps and mail the letters/cards. Joining letter-writing communities on Instagram and Facebook can help in staying motivated to keep the tradition of handwritten letters alive.

CREATE A SCRAPBOOK JOURNAL Transform a regular notebook or journal that you use to jot down your thoughts into a work of art with some craft supplies and creativity. You can use old magazines or newspapers to get started. Also, if you can afford to, consider ordering colorful Washi tape, stickers, and glue rollers online to get started. This activity can help in self-reflection as you keep looking for creative alternative ways to express your thoughts and feelings.

TRY OUT A NEW HOBBY Whether it is knitting, mindfulness meditation or learning a new language, or how to play a musical instrument, invest in a new hobby that you find fulfilling. Learning a new skill for fun can be another source of autonomy while you cultivate solitude.

Anuradha Varanasi is a freelance journalist and science writer based in Mumbai, India. She writes on health and climate change, among other topics.

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By Miriam Foley

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It’s not just important to dream: it’s also important to talk about our dreams

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e spend roughly one third of our lives sleeping, and during that time there is a window of REM (rapid eye movement) sleep, in which we dream. To better understand what dreams are, we can think of them as hallucinations that take place when brain activity is high and resembles that of being awake. They take up as much as two hours per night for both adults and babies.

Sigmund Freud drew attention to the potential importance of dreams in the late 19th century when he published his book, The Interpretation of Dreams. Considerable research has worked to unravel both the neuroscience and psychology of dreams since then, and while it’s true that they remain something of a mystery, there are some widely believed theories behind why we dream.

One theory, demonstrated through a study by Erin J. Wamsley Ph.D. and Bob Stickgold Ph.D., is that dreaming plays a role in the consolidation of memory. Natalie Bryant, a dream coach with a Ph.D. in cognitive psychology specializing in sleep and memory, says, “During sleep, our brain is not just strengthening memories from the day before, but it’s also undergoing a reorganization process to assimilate new information to create a more accurate representation of the world.”

The reports on dreams and nightmares during the COVID-19 pandemic illustrate a link between dreams, life events, and psychological distress

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The study also suggests that dreams are actively playing a role in the sleepdependent memory consolidation process. This brings up another possible function of dreams, which is to help us digest emotions and emotional experiences. Evidence suggests that REM sleep, or “dreaming” sleep, is important for emotional processing, as memories for emotional events are rated as less emotionally intense after sleep. In other words, dreaming helps us process our emotions.

With a life-threatening virus causing concern for both ourselves and our loved ones, and strict lockdown measures, work, school and childcare have all been affected. It’s fair to say that coronavirus turned many peoples’ lives upside down. For others — who have been working on the frontline or who have suffered personal loss — it has been even more traumatic.

“The reports on dreams and nightmares during the COVID-19 pandemic illustrate a link between dreams, life events, and psychological distress,” writes Rachelle Ho, a Ph.D.candidateatMcMasterUniversitystudyingbrainnetworksusingmagnetic resonance imaging in her article COVID-19: a psychological nightmare.

In her research, Ho explains the science behind the concept that dreams regulate our emotions, “Our emotion centresin the brain, including the amygdala, ventromedial prefrontal cortex, and hippocampus, are activated during sleep.

As we sleep, the amygdala and hippocampus work in tandem to revisit and store memories from our waking lives.”

Ho says that when the brain replays memories, the functional connectivity between the amygdala and hippocampus reduces,also decreasing the activity of the amygdala, normally activated by stressful events. This reduction allows the emotional tones to be dissociated from the memory and means the amygdala will be less reactive the next time we’re faced with similar stressors. “Stripping the emotional context of memories is the brain’s method of regulating our emotions.”

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WHY IT’S IMPORTANT TO DREAM It’s not just important to dream: it’s also important to talk about our dreams, Bryant argues. While we have become socially conditioned to be embarrassed by our subconscious — that creative,irrational,shadowy part of us that is outside our conscious control — dreams are, in fact,“our most powerful connection to our subconscious, and the wisdom therein.”So we should “lean into them,” even — or especially — the bad ones.

Examining nightmares can be a wonderful tool, as they can indicate that your psyche is working through something so that you can move past it.

For instance, you may have a distressing dream that you’re being chased by an alien, and you’re experiencing a lot of fear. When you lean into this dream, you may find that you’re “running away” from doing something new (alien, unknown) because you’re scared of failure, Bryant explains.

Repetitive nightmares and dreams could be a result of elevated baseline cortisol, the arousal hormone related to the stress system. Other symptoms of an uptick in cortisol are a higher startle response, a higher heart rate, faster breathing, sweating, and an erratic mood that is quick to get angry, cry, or panic.

Given that many people are living with elevated levels of stress due to the pandemic, having more vivid and stressful dreams makes sense. An altered sleep schedule could also contribute to bizarre and scary dreams, Ho suggests in her article. For others, the pandemic may have even triggered an underlying trauma.

Stress and trauma aside, the pandemic has rewritten a lot of norms that create the basis of our social reality. Mask-wearing, social distancing, repeated hand-washing and sanitising, no hugging, even shielding, have required our brains to busily integrate all this new information into our psyche. Bryant says that’s why the likes of zombies and bugs and confining spaces have made appearances in many people’s dreams — because we’ve been learning to navigate the “new normal."

Thinking of one of the functions of dreams as helping us digest emotions and emotional experiences can help us better understand why many of us have had some nightmares, especially those most affected by COVID-19, and who have lived through a strict lockdown. Perhaps the bad dreams that are so easy to laugh or brush off — or not consider at all — are actually the fruits of our brain still working long after we’ve gone to sleep.

Examining nigh tmares can be a wonder ful tool, as they can ind icate that your psyche is w orking through someth ing so that you can m ove past it.

QUICK TIPS TO GET SOME DREAMS AND A SOUND SLEEP 9 Grab a nice smelling candle to put you at ease in a darkened room 9 Watch what you eat and drink, and try not to go to bed with a full tummy. Pay attention to alcohol, caffeine, and nicotine too 9 Reduce blue light exposure before bedtime. That includes laptops and smartphones 9 Stick to a sleep schedule and aim to get around eight hours of sleep a night 9 Set your worries to one side. Try writing down what's on your mind so you can deal with it tomorrow, or dedicate some time to relaxation or mindfulness

Miriam Foley is a freelance journalist writing about travel, wellness, lifestyle, parenting and more.

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How I Provided Safe Massages to COVID-19 Medical Workers

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By Niki Gordan

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I couldn’t solve the problems of the pandemic, but I could contribute something to the wellness and renewal of those braving the hot zones, tending to the sick, and fighting to save lives.

For several months during the pandemic, I volunteered to provide COVID-safe seated massage to frontline medical workers in one of the most impacted counties in the country. I have practiced massage and acupressure since 2003, and I hold a specialized certificate called “Touch for Diverse Populations.” I have worked with seniors and veterans, as well as with folks who are wheelchair-bound, on bed rest, and some with whom I have had to rely on non-verbal communication. The pandemic presented some unique obstacles, but I welcomed the challenge to provide for a population facing the acute stress of working directly with the infected during a global pandemic.

By summer 2020, Los Angeles County had established several emergency shelters by converting closed-to-thepublic hotels into temporary medical facilities. The “COVID Hotels” admitted high-risk (homeless) folks who were infected or who had confirmed exposure and needed a safe place to quarantine. A year later, only two of the sites remain in operation. The others have closed due to a decline in cases.

A dear friend of mine, Dr. Jennifer Sudarsky, a family medicine doctor in Santa Monica, served as lead physician at one of the sites. We belong to the same synagogue; our children grew up together in religious school. Another parent in our group of friends rallied the community for donations so we could buy PPE, snacks, and other supplies to support our frontline friend and her team.

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When Dr. Sudarksy’s site relocated to Pomona, I became geographically closer and took the lead in coordinating some of our community efforts. From my home in Arcadia, it was a thirty-minute drive each way, if traffic cooperated. I was among those lucky enough to be able to work from home, and I was very prudent in my personal pandemic practices.

I carefully considered the implications of helping run errands in support of Dr. Sudarsky and her team, and I concluded that any personal risk I was taking paled in comparison to the exposure that they were facing day in and day out. They were essential, and it was also essential that they have our support.

When I brought my first delivery, Dr. Sudarsky greeted me at the service entrance with an unexpected invitation, “Do you want to come inside?”

As a personal rule, I favor yes. “As long as I’m not in the way.”

She was surprised I agreed but visibly moved by my willingness. She explained how the site was organized: hot, warm, and cold zones, each with corresponding PPE requirements. We would be exclusively in the cold zone, which required only the mask I was already wearing.

I signed in with security, who checked my temperature, and entered the COVID Hotel for the first time. Dr. Sudarsky took me on a tour with a mission: what else can we do to buoy the spirits of this team?

“These joined rooms are basically our medical offices. We could bring in some fun decorations. A disco ball? What do you think?”

massages up in here, maybe. Do you think someone would be willing to come?”

I raised my hand, “I’m someone.”

Though I still saw a few clients on the side and volunteered my services on occasion, massage wasn’t my full-time gig by the time I moved to Los Angeles.

Somehow, I never mentioned it to Dr. Sudarsky, but this was kismet. We set a date for me to return, and in the time between, we agreed upon a seated massage protocol that would keep everyone safe.

The physical benefits of massage are well known: increased circulation, reduced stress, and relief of sore muscles. I provided massage in two to three-hour blocks, roughly once a week over the course of several months. As the nurses and other medical personnel took their turns in the chair, I was delighted to learn that many sought regular massage or had other self-care practices like yoga, exercise, gardening, and cooking.

But many of their routines had been disrupted by lockdown and unsustainable work demands. They were enthusiastic to hop in my chair for a little relief.

A few commented that they could feel the warmth of my hands through my gloves, and my heart soared.

I knew I would be in PPE to ensure that I didn’t transfer germs to them and vice versa. On my first day, I learned my PPE plan included gloves and that I would change them and sanitize my hands between recipients to prevent carrying anything from one person to the next. I enjoy the challenge of working in unconventional massage settings, but I had never worked through gloves before. I was so encouraged to find that they could still feel the warmth of my touch through the barriers that separated us.

“Sure,” I said, making a mental note.

We stepped back into the corridor, which terminates at glass doors leading outside. “Ambulance bay,” she pointed, “Triage. Different zone.”

We turned the corner and into a conference room.

“Could we get a massage therapist? We could set the

I knew that they were fatigued and overworked. I knew that everyone in the world was suffering from the effects of social distancing and touch deprivation. But I did not fully grasp the social stigma this particular group was experiencing. They were working closest with the highly contagious virus the rest of us were trying to avoid.

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I knew that they were fatigued and overworked. I knew that everyone in the world was suffering from the effects of social distancing and touch deprivation. But I did not fully grasp the social stigma this particular group was experiencing. They were working closest with the highly contagious virus the rest of us were trying to avoid.

The second nurse to receive a massage on my first day offered me the larger context in a single sentence: "Thank you for not being afraid of us." When he said that to me, I understood why Dr. Sudarsky was moved when I agreed to come inside; stepping into the building was a gesture of solidarity in itself.

Morale of the team varied from week to week; it was a rollercoaster, and I never knew what I would find.

Once there was an admission surge and everyone just disappeared, all hands on deck to triage. More than once, a session with me was interrupted because the person in the chair had a patient requiring something that couldn’t wait. Often, they weren’t just fighting COVID, but compounding issues like mental illness, addiction, and lack of resources. For some, this wasn’t their only job; they also worked shifts in emergency rooms or elsewhere. For at least one nurse, those jobs were part-time, so she was on the frontline of a global pandemic without the full-time benefit of having health insurance.

Though our sessions were short, I tried to create an atmosphere where there was no sense of urgency or rushing, the antithesis of what was happening in the rest of the building. I couldn’t solve the problems of the pandemic, but I could contribute something to the wellness and renewal of those braving the hot zones, tending to the sick, and fighting to save lives.

In some ways, I may have needed those sessions more than they did. I provided temporary relief of stress, attention to sore muscles, a moment they could stop giving and receive some care themselves. But during the COVID crisis, I often felt incredibly helpless, and they invited me in and let me help. Even though it was only a few months, I will remember my time with them for the rest of my life.

“

During the COVID crisis, I often felt incredibly helpless, and they invited me in and let me help.

Even though it was only a few months, I will remember my time with them for the rest of my life.

Nikki Gordon is a non-profit professional who holds an MFA from the University of California, Los Angeles as well as advanced certificates in Massage Therapy and Acupressure from Mueller College of Holistic Studies. She lives in the San Gabriel Valley with her son.

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Getting Your Greens in Different Ways

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Herbs heal and soothe our skin, protect and defend our immune systems, and calm and quiet our nerves. Their power is wholly remarkable.

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By Laurel Dowswell

erbs heal and soothe our skin, protect and defend our immune systems, and calm and quiet our nerves. Their power is wholly remarkable. With a rich transnational cultural history spanning millennia, herbs are one of nature’s true gifts to the world.

Maintaining health and wellness can be a complicated task. But embracing diversity in our wellness routines and personal health programs gives us multiple avenues to heal and strengthen our bodies and our minds.

As we are moving toward a postCOVID world, the need for herbal medicine and enhanced nutrition

has become more acute. The World Health Organization (WHO) acknowledges the tens of billions spent in the U.S. alone on herbal medicine, and their division for Traditional Complementary and Integrative Medicine reports a growing number of member states including herbal medicine in their national health practices.

Many herbs used in botanical medicine are backed by science.

Some may be more familiar to you; others may not. Seeking out natural solutions to health issues can be a fun and exciting adventure.

Ready to explore?

Here are four powerful herbs backed by science that could be game changers for your personal health and wellness.

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ECHINACEA

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Echinacea is truly the Beyoncé of the herbal medicine world. It’s wildly popular — and rightly so. Echinacea’s capabilities and beauty reign supreme, casting a wide net across the globe in working to heal and strengthen us.

Three species of echinacea are commonly used in herbal medicine. Echinacea angustifolia, Echinacea pallida, and Echinacea purpurea. The herb’s efficacy has been studied widely, with publications

in multiple scientific journals include the Annals of Internal Medicine and JAMA: The Journal of the American Medical Association.

It is a perennial herb and traditional Native American medicine and is utilized for a variety of ailments and purposes. Its components, including polysaccharides, are mighty immune boosters.

HEALTH & WELLNESS APPLICATIONS: Echinacea is often utilized in the form of supplements for the treatment of the common cold and in the prevention and treatment of upper respiratory infections, chronic rhinitis, and chronic sinusitis.

Additionally, it has been used as a treatment for urinary tract infections as well.

External uses include the treatment of skin irritations or minor wounds in the form of topical creams or ointments.

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Spirituality & Mental Health

GREEN TEA

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The steamy goodness of green tea stimulates our senses. The cozy warmth on our fingertips and palms as we grasp a fresh cup, the refreshing grassy scent of the liquid as we breathe it all in —makes it feel like the embodiment of a loving, healthy practice.

Another ancient herb, green tea originated in China, spread across other Asian cultures, and has taken the world by storm. It has been used for medicinal purposes for thousands of years. Its source is the plant Camellia sinensis.

Interestingly, green, black, and oolong teas

all come from this plant! Green tea is derived by steaming, pan-frying, and then drying the leaves.

Scientific studies and information about green tea have been included in multiple journals and media outlets, including the National Cancer Institute and the Cochrane Database of Systematic Reviews.

Green tea is typically served as a beverage, but it is also available as a dietary supplement. Various wellness products such as creams, serums, and tinctures are also on the market.

HEALTH & WELLNESS APPLICATIONS: Green tea is a go-to for varying types of health needs. It can be a friend to your body as well as your mind. A cup of hot, steamy tea can be a real comfort in relieving digestive systems, and others consume it to help treat headaches. It does contain caffeine. This is likely to be one of the reasons that people will drink green tea for mental alertness.

Two of the most fascinating (and promising) areas of health that are getting increasing studies are cardiovascular health and cancer prevention. Recent studies, including one published in Advances in Nutrition in 2020, say that daily intake of green tea may be associated with a lower risk for cardiovascular disease (CVD). The main component, EGCG, continues to be the target of continued research for the prevention of cancer and CVD.

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PASSIONFLOWER

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The Passionflower, a beautiful and unusual gift from nature, is often used in extravagant floral arrangements but is also a contributor to the world of botanical medicine. Passionflower grows on a vine native to North America, and its common name is maypop – given because of its flavorful, fleshy fruit that is about the size of a hen egg that can make a “pop” when if you step on it. The plant also “pops” out of the ground by the month of May.

The scientific backing for passionflower and its healing power has been documented in various journals as well, including the Journal of Clinical Pharmacy and Therapeutics and the Journal of Anesthesia, showcasing its own proven place in health and wellness.

HEALTH & WELLNESS APPLICATIONS: Passionflower is an herbal remedy that is often taken to relieve anxiety and in the treatment of generalized anxiety disorder. It has also been used for insomnia and stress relief. Interestingly, this beautiful botanical is also utilized to reduce anxiety before surgery by medical professionals.

Passionflower is primarily available as supplements, tinctures, and various liquid forms.

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THE TAKEAWAY Herbal remedies leverage tremendous historical and cultural weight. Along with the momentum of science-based approval, they are destined to continue to grow in number and applications.

Nature’s gifts are truly bountiful – and our bodies and minds are stronger for it.

ROSE HIPS

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Rose hips, also known as rose haws, are the fruit that is produced after the famous flowers have fallen to the ground or eagerly harvested for Valentine’s bouquets or floral arrangements. Did you know that they contain an enormous amount of vitamin C? According to the Encyclopedia of Organic Gardening, a handful of haws has as much vitamin C as 60 oranges! Rose hips also contain a significant amount of vitamin A & B. Widely used by numerous Native American tribes for thousands of years, rose hips are finally getting attention from the scientific and medical community for their healing properties. The American Indian Health & Diet Project list uses for a variety of ailments, including respiratory illnesses. In the Journal of Molecular Science, studies suggest the antioxidant effects of the compounds associated with various species of Rosa, including ascorbic acid, phenolic compounds, and healthy fatty acids, have excellent potential.

When welcoming herbs into your wellness routine, always research to determine any contraindications for current medicines you are taking or health conditions you may have.

Consult with your health and wellness team to determine what is just right for you!

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Primary Sources: https://www.nccih.nih.gov/health/echinacea https://www.mountsinai.org/health-library/herb/echinacea https://www.nccih.nih.gov/health/green-tea https://pubmed.ncbi.nlm.nih.gov/23780706/ https://www.nccih.nih.gov/health/garlic https://pubmed.ncbi.nlm.nih.gov/11679026/ https://aihd.ku.edu/foods/rosehips.html https://www.fs.fed.us/wildflowers/ethnobotany/medicinal/ ingredients.shtml https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485961/

HEALTH & WELLNESS APPLICATIONS: Antioxidants and vitamins in rose hips are helpful in strengthening immune systems, decreasing inflammation, and can promote healthy skin. According to the 2017 study in the Journal of Molecular Science, the varying components of the genus Rosa have “potential application as a treatment for several diseases including skin disorders, hepatotoxicity, renal disturbances, diarrhoea, inflammatory disorders, arthritis, diabetes, hyperlipidaemia, obesity, and cancer.”

Laurel Dowswell is a freelance writer and branding specialist based in Atlanta, GA. In addition to diverse nonfiction and business writing, she is the former Features Editor of Change Seven literary magazine and was nominated for a Pushcart Prize. Her passions include wellness, the natural world, fiction, equality, and social justice

23 Wellness Trends

OPENING THE DOOR TO A BRIGHTER TOMORROW

IN DEFENSE OF BLACK LIVES “FOR NEWCOMERS ENTERING THIS FIGHT FOR RACIAL JUSTICE, WE ASK THAT YOU JOIN DORSON IN THE DECADES OF HARD WORK WE’VE EXTENDED IN THE NAME OF EMPOWERING STUDENTS FROM THE INNER-CITY.” NATASHA SCOTT, EXECUTIVE DIRECTOR www.dorsoncommunity.org

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P

By Ashley Hubbard

rior to the start of the COVID-19 pandemic, the United States experienced a decline in food security for many years. According to Feeding America, it is estimated that 45 million people may have experienced food insecurity in 2020 and that 42 million may experience it in 2021. A portion of these individuals were those who had never experienced food insecurity.

“Certainly in our current COVID climate, especially early 2020, we all feared going to the store to stock up on fresh ingredients. Many of us were looking for creative ways to stock up on healthy foods that supported our immune system but also could last long-term,” says Christina Towle, clinical nutritionist and founder of Hudson Valley Nutrition.

25 Spirituality & Mental Health

“

According to Feeding America, it is estimated that 45 million people may have experienced food insecurity in 2020 and that 42 million may experience it in 2021. A portion of these individuals were those who had never experienced food insecurity

Wanting to eat healthily and being able to aren’t always congruent for a number of reasons. Living in a food desert, an urban area in which it is difficult to buy affordable or good-quality fresh food, and not knowing which foods are the best to eat or how to prepare them are some reasons why. The pandemic heightened these complications.

Certified Integrative Health and Nutrition Coach Liberty Mills has experienced this with her clients.

“When the COVID lockdown came into play, many of my clients I coach for issues such as PCOS [Polycystic Ovary Syndrome], chronic pain, and fatigue could not source the foods they needed to support their recovery,” she explains.

USE THE ENTIRE VEGETABLE When you do have access to vegetables, make sure you’re using them in the most efficient way. Many parts of vegetables that are discarded are full of nutritious value.

For instance, Mills explains that in 3.5 ounces of beetroot leaves and 3.5 ounces of cauliflower leaves, you will get 50% and 80%, respectively, of your daily recommended amount of Vitamin C. Both beetroot and cauliflower leaves are perfect additions to stir fry and salads, as well as for roasting and eating as a snack similar to kale chips.

COOK AND FREEZE BATCHES OF FOOD One of the biggest reasons people report decreasing their intake of fruits and vegetables is that they spoil too quickly.

Licensed dietitian Fareeha Jay explains how to combat this issue. “Because green leafy vegetables are extremely high in water (95%), condensation damages the cell walls. By placing a paper towel between the leaves, it will soak up the water and delay spoilage,” she says. A few more tips from Jay to delay spoilage:

DO NOT WASH VEGETABLES UNTIL YOU ARE READY TO USE THEM. Remove ends or greens from non-green vegetables before placing in the fridge. You can then use these for vegetable stock or pesto sauce.

Choosing produce with a long shelf life can help. Stock up on things like root vegetables, including potatoes, sweet potatoes, carrots, beets, parsnips, and turnips.

If you find that the vegetables are still nearing their end date before you can eat them, cook (or blanch) them ahead of time and store in the freezer. This means “you never have to waste food or you have a backup in a freezer or fridge when the food is scarce,” Mills explains.

26 Spirituality & Mental Health Additionally, you can buy your vegetables frozen as they retain all their vitamins and minerals.

KEEPING ALTERNATE GREENS ON HAND Greens don’t have to come in their original form to be healthy. There are many things you can keep in your pantry that provide more than adequate nutrition.

•

Veggie broth – keep veggie broth on hand to use in dishes or just drink directly.

•

Seaweed – seaweed snacks or sheets are dense in minerals and store well long-term.

•

Supergreen powder – Towle suggests investing in a quality super greens powder. They last long-term and can be mixed into a smoothie or water.

Recommendations: True Nutrition and Paleo Pro Greens Powder.

•

Make quick dishes like pasta but eat with tomato sauce and with extra veggies.

GETTING GREENS WHEN PRODUCE IS TOO EXPENSIVE On average, the cost of fresh vegetables has been increasing about 2% per year over the past decade; 2.6% in the past year. However, there are ways to still save some money when shopping for produce.

Farmer’s markets are a great place to get great deals on in-season produce. As Mills explains, “If you shop at the end of the day on the weekend, you can get remarkable offers as the sellers can’t keep the veg till the next market day. Also, don’t forget to ask for the discarded beetroot and cauliflower leaves.”

Shopping for produce by season is one of the best ways to save money on groceries. Also, consider frozen and canned vegetables as a low-cost way to get your greens when money is tight.

Mushroom-infused products: Try mushroominfused coffee or tea like Good Pharma to get a serving of adaptogens and veggies.

GETTING GREENS WHEN YOU DON’T HAVE TIME Soups are one of the easiest and most efficient ways to get your greens if you feel like you’re always on the go.

Choose a day of the week as your meal prep day and cook soups or stews that can be put in the fridge and freezer.

Towle suggests a few other options when you don’t have much time: •

Sip veggie broth throughout the day.

Utilize the diversity of smoothies by adding a handful of spinach, a plant-based veggie powder, chlorophyll tablets, and/or spirulina.

THE TAKEAWAY Getting enough vegetables is key to good health, but it’s not always as simple as knowing that. Living in food deserts where you don’t have access to fresh, healthy food, not knowing which foods to eat or how to prepare them, or not being able to afford produce can leave you feeling a bit lost. Luckily, there are many alternate ways to still get the nutrients you need to live a healthy life.

Ashley Hubbard is a Nashville-based freelance writer, focusing on sustainability, health, veganism, mental health, social justice, and more. Passionate about animal rights, sustainable travel, and social impact, she seeks out ethical experiences whether at home or on the road.

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People who made the switch to wellness during the pandemic

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the wellness market has been in high demand because of people’s mental and emotional health being immensely affected by the state of the world.

W

hile the pandemic has taken a significant hit on everyone’s lives, making us question personal and professional life choices, the wellness market has been in high demand because of people’s mental and emotional health being immensely affected by the state of the world. If this life-changing scenario taught us one thing, it would be to prioritize our well-being as individuals as much as we prioritize anything else.

By Ajeé Buggam

Many individuals have made significant career shifts during the past year, leaving various fields to join the wellness industry. Some people went through extreme lifechanging events which motivated them to make the switch, and other people just saw it as an opportunity to jump in because the wellness market is thriving in all areas.

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Here are some who made the switch to wellness in 2020:

GROOVY BUTTER Founder of Groovy Butter, Rachel Weber, started her nut butter CBD-based company during the pandemic.

“When the pandemic began, I was running product innovation for a prominent wellness company in NYC – but was noticing the apparent impact of the pandemic on my mental health and the mental health of my friends. I already knew how beneficial CBD was for me: it made me less anxious, more relaxed and focused, and improved my sleep.”

Weber wanted her family and friends to take CBD as well – but saw how reluctant they initially were. “It seemed tinctures were too unpleasant for them to take, and CBD gummies felt unhealthy.” So she made it her mission to make CBD a craveable product that fits seamlessly into someone's daily ritual.

Organic nut butter fit the bill since she saw so many people enjoying nut butter at different moments in the day – blended it into their morning smoothies, smothering it on toast and with apple slices in the afternoon, and adding a nightly scoop of it straight out of the fridge as dessert.

Groovy Butter launched during the pandemic because it stemmed from Weber’s own need: a simple way to incorporate CBD consistently into her routine to manage her wellness.

She launched the business in January 2021 and has received tremendous positive feedback already.”People find the product incredibly delicious, seamless to incorporate into their daily routine, and tremendously powerful. Testimonials include majorly improved sleep, reduced anxiety, relieving period pains, and improved mood.”

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THE MIDLIFE COACH Meredith Richardson started her coaching business, The Midlife Coach, based on the uptick in people panicking during this unfamiliar space in life. The lack of control in their lives was taking a toll on their mental and emotional well-being. However, Richardson had a very different experience compared to most of the world. She mentions, "I wasn't frightened. And I realized, at that moment, that I could help women achieve peace by assisting them to focus on what they had control over - themselves in the present moment. I realized that was a skill set that not everyone possessed.”

Richardson had been living her life in 90-day increments for nearly a year and a half when the pandemic hit in March 2020. She had left her career, marriage, and America behind in August 2018 and lived in Norway for two and a half months while writing a memoir. Then she lived in Australia for two months and revised the memoir, and studied Norwegian.

She also did a bit of pet-sitting in the United Kingdom for six months, staying at different people's homes all over the United Kingdom.

While she was traveling, she asked her Facebook friends what they would like to learn from her, and they said that they wanted to learn how to live as she did. “During the pandemic, people thought that they couldn't create a life they wanted to live because they couldn't go out and do things. They were missing the point because, in reality, you create the life you want, beginning with you, your thoughts, and your actions.

You surrender to what is happening around you over which you have no control. We can waste so much time banging our heads against the wall, trying to change things that are not within our power.”

So she created an online coaching business to serve women worldwide who are at midlife and beyond.

ORNELAS STATION CONSULTING During this season, addiction has increased rapidly because of extensive isolation and uncertainty of the world. Jay Shifman,the founder of Ornelas Station Consulting, started his business based on his testimony of being a man dealing with long-term recovery that struggles with mental health. Shifman states, “My podcast Choose Your Struggle focuses on interviewing people around the topics of mental health, substance misuse & recovery, and drug use & policy. Past guests include former Congressmember Katie Hill, former Jay Leno writer and inspirational speaker Frank King, numerous athletes, musicians, actors, researchers, policymakers, etc.

“I started two storytelling events via social media platforms like Facebook, Twitter, and YouTube, and eventually for my wellness class, Mindfulness Beyond Meditation, on Listenable,” he notes. The goal was to connect with people to educate and combat stigma. “As a person who has never gotten the mindfulness I want from traditional meditation, I wanted to create a course to help others like myself. So when Listenable approached me about creating the course, I jumped at the chance. I knew that during Covid, even more people were going to need this info. ” Shifman says that the course was so popular on Listenable that they promoted it on social media and through an email, and his podcast has broken into numerous top lists

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WELLNESS MEETS PHYSICAL HEALTH Once fitness trainers by day and Broadway performers by night, romantic duo Makayla and Tyler's life changed at a full 360 swing on March 13th, 2020. Lockdown for them didn’t include doing the jobs they had prior at home; it meant creating new jobs with the skill sets they had or needed to expand to thrive in this season. Prior to the pandemic, Makayla had a bike accident for which she got surgery, and during recovery, she gained a few pounds that took a hit to her self-esteem. Fortunately, she was able to work on herself with a therapist and Tyler via starting up their fitness company called Mai- Ty Fitness.

“Tyler and I worked out together, every day motivating each other to come out of this stronger,” says Makayla.

Rather than succumbing to the "gloom and doom" mentality that many of their friends were experiencing, they created a beautiful system and launched an online wellness coaching business, "Mai-Ty Fitness.'' They help couples get in the best shape of their lives together, utilizing personal training, nutrition, habit-building, and relationship coaching. The best part is that they gained a lot of muscle and lost nearly all of their fat during the pandemic.

Tyler had the opposite goal: he was barely 170lbs,underweight, and far from his dream body, but now he is 200 lbs of mindful mass. “This didn’t become possible because we got lucky, or we're some kind of extraordinary couple,” he says. “It became possible when we learned how to hold each other accountable to attain each other's goals. That is the same framework that has helped us coach multiple clients now. Our clients have lost a combined 200 pounds in the last six months. This pandemic has genuinely become the cocoon where we created something beautiful to transform into butterflies.”

VANITY BEAUTY BOUTIQUE Founder of Vanity Beauty Boutique and longtime beauty guru, Hannah Easley, launched her body sculpting business early this year, offering various indemand holistic skincare, beauty treatments facials, infrared saunas, microcurrent body sculpting, zerogravity massages, and more. Easley mentions, “After an incredibly stressful year, we experienced an influx of customers who have been searching for pampering and destressing self-care treatments at an affordable price. Clients were more interested than ever before regarding treatments like teeth whitening so they can have a captivating smile for Zoom meetings and job interviews. Then came the high demand for facials, to put their best face forward, even body sculpting, to help tighten and drop inches put on from being at home in quarantine. Expanding as a small business owner in the middle of the pandemic with the future very unknown came with many challenges, including several temporary shutdowns, capacity restrictions, and people being afraid to leave their house. However, I had been looking to expand prior to the actual pandemic, and I was determined as a resilient business owner to innovate creatively on how to move forward with those plans. My main goal was to create a wellness environment that my clients would feel safe in, during an unusual time like this, when people need it the most.”

Whoever said the world was closed was stuck in the past;women like Easley are setting the tone for making opportunities for themselves. Despite the setbacks, she kept building her brand. It is now featured on TLC’s hit TV show, “90 Day Fiancé,” which averages 3.5 million viewers weekly.

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BONNY During the pandemic, ex-investment banker Jessica Postiglione found her renewed interest in wellness, investing more time in gaining more knowledge about nutrition and fitness. One of the most striking pieces of data she came across is that about 95% of Americans do not consume enough fiber. Most people are missing out on fiber's numerous health benefits, like balancing blood sugar, boosting immunity, weight loss, reducing bad cholesterol, etc., according to Postiglione.“I did what most people do, and went directly to Google to find ‘the best fiber supplements.’” The results weren't very appealing. Did every supplement's name end in ‘cel or ‘lax, she wondered?

Also, why were artificial ingredients, artificial flavors, added sugars, and dyes like yellow #6 commonplace? Everything was packaged in a plastic tub. She purchased a few options and disliked the way they tasted.

This motivated Postiglione to do something. She saw an opportunity to launch a deliciously clean and sustainably packaged fiber supplement powder that people would look forward to taking. That’s how Bonny was born. “Bonny” means beautiful in Scottish, and that is how she believes fiber supplements should look, taste, and make people feel. Bonny offers 25%+ of your daily recommended serving, which is significantly more than the leading competitors.

Ajeé Buggam is a content writer and fashion designer from New York City and an alumna from the Fashion Institute of Technology. She specializes in writing about race, social injustice, feminism, entrepreneurship, and mental wellness.

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By Kristine Hansen

Ever had a facial? Then you are already familiar

with facial yoga. A therapist’s finger pads or jade roller moving across the face with great intention is sort of like that.

“

Facial yoga includes applying strength, movement, or manipulating your facial muscles

This is a yoga practice that you can do from anywhere (no mat or studio required!), and it only takes a few minutes. Facial yoga should be another tool in your self-care kit just for its sheer ease.

Celebrities like Meghan Markle and Kim Kardashian have been quick to adopt it, especially as a Botox alternative. “Facial yoga includes applying strength, movement, or manipulating your facial muscles,” says Dr. Rashmi Byakodi. “Muscle exercise and relaxation are practiced for five to 30 minutes a day.”

While Fumiko Takatsu is credited as the creator of facial yoga and coursework that trains others, says Milwaukee yoga instructor Ann Wegner LeFort, “The techniques have been traced back to ancient practices in traditional Chinese medicine and Ayurveda. Plus, it’s considered safer and a cheaper ‘facelift’ than cosmetic surgery.” In Ayurveda, a 5,000-year-old mind-body science, face mapping connects areas of the face with an organ or emotion, according to Dr. Keesha Ewers, founder and director of the Academy for Integrative Medicine.

For example, fear, anxiety, and worry are concentrated in forehead lines and anger trapped in one’s cheeks. This is similar to the belief that reflexology heals areas of the body outside of the foot, based on applying pressure.

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Stretching, relaxing and contouring the forehead, cheekbones, and jawbones have proven to increase facial muscle thickness and contribute to facial rejuvenation. In fact, a 2013 Northwestern University study published in JAMA Dermatology—in which 27 middle-aged females (between the ages of 40 and 65) practiced at-home facial yoga over 20 weeks (daily for the first eight weeks and every other day thereafter)—resulted in “significant improvement in upper and lower cheek fullness.”

“Many people believe that just as we can tighten and tone the muscles of our bodies below the neck with exercise, we can do the same to prevent sagging in the face and neck,” says Wegner LeFort, who was first introduced to facial yoga through her sports massage therapist who recommended jade rolling and gua sha (a facial-massage tool) to reduce swelling in her face. “It’s also been noted for smoothing out scar lines and used as a physical therapy for Bell’s Palsy or stroke sufferers.”

Facial-yoga trainer Koko Hayashi, who has worked with Kardashian and created a Face Yoga app featuring short and simple exercises, notes that this should not be considered a “quick fix,” however. “It requires consistent training on

a regular basis. But the more you master, the less exercises are needed,” she says. Benefits include waking up the “sleeping muscles” in the face to lift the skin as well as relaxing overworked muscles to reduce wrinkles.

Another benefit of facial yoga—just like any other yoga practice—is the quick release of stress which can easily pop up in one’s face. We already know that we carry stress in our face through tight lips and very non-relaxed cheekbones. The effects only ripple down from there, making relaxation difficult. Just like getting your back massaged unkinks the knots, methodical stretching of the face by adding a facial-yoga practice to your life helps coax more smiles and deeper breaths.

World-renowned facial-yoga expert Danielle Collins advocates flexibility in her program, taking anywhere from two to 40 minutes for a practice, with the sweet spot hovering around 20 minutes. She advises that the earlier in life you start, the less likely your face will show signs of aging. Begin either lying down or seated, as long as you feel calm and relaxed, which could be in the bathtub, watching your favorite television show, or in the Starbucks drive-thru.

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What are some examples of exercises?

“Giraffe”

“Giraffe”—so named by Collins because of lengthening of the neck—involves placing fingertips on the top of the neck and lightly stroking the skin down as you tilt your head back. Next, jut your lower lip out as far as possible, placing fingers on your collarbone and pointing your chin upwards, pulling the corners of your mouth down. Hold this post for four deep breaths, enjoying the release in neck tension.

“Kissing the Ceiling”

A fun, quirky pose that Wegner LeFort likes is “Kissing the Ceiling.” Tilt your head gently up to the sky, pucker the lips like you’re preparing for a kiss, and kiss the ceiling. Do this a few times in succession, for about 30 to 60 seconds.

“Rolling or tapping around the eyes”

Tapping or circling around the eyes is another favorite of Collins’ and Wegner LeFort’s: moving your finger pads (of the ring and middle fingers) from the inside of your eyebrows all the way over and under your eyes, reversing direction once, for about five taps per circle. “Rolling or tapping around the eyes—especially under the eyes—feels amazing,” says Wegner LeFort.

Based in Wisconsin, and a dedicated student of Iyengar yoga, Kristine Hansen writes about wellness, travel and architecture for MarthaStewart.com, Fodors.com and ArchitecturalDigest. com and is the author of two books: Wisconsin Cheese Cookbook: Creamy, Cheesy, Sweet, and Savory Recipes from the State's Best Creameries and Wisconsin Farms and Farmers Markets: Tours, Trails and Attractions

36 Spirituality & Mental Health

black owned businesses (BAY AREA)

There are 200+ Black-owned restaurants, bakeries, cafes, and more in the Bay Area!

Here are a few.

Anthony's Cookies Red Bay Coffee Claire's Crunch Cakes Brown Estate Vineyard Cupcakin’ Bake Shop

Brown Vineyards

Red Bay Coffee

Estate

37 Wellness Trends

By Sheryl Nance Nash

T

“

From March to October of 2020, according to NPD retail data. Sales of treadmills soared 135% while those of stationary bikes nearly tripled, depleting inventories.

he fitness world is among the top industries impacted by the pandemic. Gyms, as well as yoga, karate, and Pilates studios were required to shut down for months and when they reopened, restrictions limited how many people could be on the premises. The disruption was devastating.

The International Health, Racquet & Sportsclub Association (IHRSA), reports that U.S. fitness industry revenues dropped 58% in 2020. Nearly 20% of fitness facilities permanently closed, eight major fitness companies like Gold’s Gym and 24 Hour Fitness filed for bankruptcy, and more than one million industry employees lost their jobs.

The shakeout reshaped the fitness landscape. For many, home sweet home not only morphed into the office but the gym. According to published reports, health and fitness equipment revenue more than doubled, to $2.3 billion, from March to October of 2020, according to NPD retail data. Sales of treadmills soared 135% while those of stationary bikes nearly tripled, depleting inventories. In a recent survey from research firm Prodege, 63% of those surveyed said they now do most of their workouts at home.

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“COVID-19 upended life as we knew it. Everyone's routines were changed, including regular exercise programs.

Many of my patients began to workout at home rather than the gym. They constructed their own home gyms and signed up for web and mobile-device based fitness programs such as Peloton or Daily Burn or with their local yoga studios who offered Zoom-based classes,” says Jonathan Stine, MD, assistant professor of Medicine and Public Health Sciences at Penn State Milton S. Hershey Medical Center.

People got creative in finding ways to exercise beyond gym walls. Take for example Erin Kaese. After going to the same Bikram Yoga studio for nearly 20 years daily, the habit stopped when it shut down. When the studio reopened, she didn’t go back. “I discovered that I love my new HBY – Hot Bathroom Yoga. Over the course of quarantine, I perfected the heat and humidity. I use YouTube videos for instruction and now incorporate different styles of yoga. I never fuss over a ‘cold room,’ and I don’t get scolded by a teacher when I want to hold a pose longer.”

Then there’s Ryan Smith. He says once gyms closed working out, in the newly created mini gym in their guest room and outdoors in nature is the new normal. The Smiths bought a large mirror and a few weights. “We even printed some quotes to live (or exercise) by and put them up on the wall. We exercise on our own every day, but we also have a designated weekly time for a family workout. Our favorite exercise as a family is Zumba, and we’re glad of technology nowadays allowing us to access videos online.” The benefits aren’t just physical. “It’s a time for us to bond,” he says.

39 Wellness Trends Camille Jamerson has two gym memberships and joint access to another with her husband. When they closed, she looked for a safe way to keep the momentum. “I pulled out my old Taebo by Billy Blanks VHS tapes. The comfort that came with the familiarity of those tried-andtrue exercises was like meeting up with an old friend,” she says.

Jamerson also joined Club Quarantine, an online virtual Instagram dance party

hosted by award-winning DJ, DNice. “In the "club," DNice spins records and encourages us (once over 100k watching live) to get up and dance in the safety of our own homes! I found myself communicating with other CQ members (also good for wellness), and we all motivated each other to keep moving physically, emotionally, and mentally.”

Christine Songco says she is exercising more now than when she was at Planet Fitness before the lockdown. As a mother of three, she says gym time was her “golden time” and an excuse to get out of the house to do something for herself for an hour 2-3 times a week. She adjusted, “I had a mini trampoline that I hadn't used for a long time, so I set a goal to do at least 20 minutes a day two days a week. I kept increasing that goal by little increments each week and tracked my progress.”

With time, she experimented with different types of workouts and goals. Now she’s exercising 30 minutes a day, six days a week, leaving one day for resting with yoga. “It's easier to get ready for a workout at home than going to the gym. Paying a monthly membership was my primary motivator for getting that workout in pre-pandemic. Now my motivation stems from a deeper place, which is why I'm able to stick with my exercise routine.”

AN INDUSTRY UPSIDE DOWN

The upending was brutal and transformative.

“Different opinions about the safety of gyms differed by region and age, but overall, gym membership at open gyms was down up to 80%,” says Jennifer Maanavi, co-founder and CEO of Physique 57, which offers workout classes.

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“In the U.S., gyms were shuttered much of the year. Some gyms have been able to pivot, especially in moderate climates like California, by offering outdoor spaces for spin classes and the like. And some have adapted by offering online versions of their classes, although it's not clear how much gym members were willing to pay for that privilege given the plethora of truly terrific fitness content available for free online,” says Jeanette DePatie, a certified fitness trainer and author of The Fat Chick Works Out! She suspects that as the pandemic eases, more and more people will begin to return to the gym. However, “during the pandemic, many people tried and loved other forms of fitness.

Among my students, I've found many of them love the convenience of working out at home and may never go back to the gym. I predict gym numbers will continue to rise, but probably won't reach the same levels they had attained before the pandemic.”

That’s a tough possibility. Pete Guzman, a National Academy of Sports Medicine Master Trainer, says he and other fitness professionals pivoted to new means of delivering quality training, “The video conference boom saved so many trainers and clients.”

Yoga instructor Jayla Pearce lost the multiple yoga classes she taught, the studio she worked at closed its doors permanently, and the other classes she taught were corporate office classes. “I quickly switched to teaching online with Zoom, but it was cumbersome.”

Much like elsewhere, the fitness industry may not exactly mirror itself as things return to “normal.”

Says Pearce, “Online fitness is here to stay, even though it seemed like a temporary fix at first.

After things open up, you can expect virtual classes to continue. There’s no commute, you’re in the comfort of your home, and you connect with a 'community' that may be larger than your local gym/studio provided. For instructors, it means they can teach more classes and have more attendees (our platform can host 50 students that instructors can see or 200 livestream).”

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Eric Levitan, CEO of digital fitness company Vivo says a recent survey is revealing, “Forty-six percent of respondents said they plan to make virtual fitness classes a regular part of their routine, and 40% are trying new studios they’ve never physically attended. Digital fitness is here to stay.”

ClubIntel reports that 72% of global clubs now offer on-demand and livestream workouts for members, up from just 25% in 2019.

Omar Yunes, CEO of 54D, which offers highintensity group training, is hopeful, “The experience that people get in a physical location will never be fully replicated in the online world, and that is why many people are still going to want to wake up every day and drive to one of our studios.”

He predicts that well established brands with a clear concept of who they are and what they represent, and a cost structure that allows them to continue to operate, will become a central part of the fitness industry. “We are seeing many big box gyms starting a restructuring process, something that will happen on both extremes of really big and really small brands such as owner-managed gyms,” says Yunes. As for medium size boutique chains, those that survive will have a presence in brick and mortar and online, he says.

Maanavi is optimistic, “As the population gets vaccinated, we are optimistic that pre-covid routines will be reinstated. Maybe even more so as the benefits of good health have been highlighted.”

EXERCISE ESSENTIAL For sure, the pandemic has raised awareness about the importance of staying healthy and exercise is key.

Wherever you choose to do it, just do it.

“Exercise has incredible benefits. It decreases your risk of heart disease, diabetes, and stroke. It also gets rid of fat in your liver. As a liver specialist who researches exercise, I can attest that exercise also changes body composition with loss of body fat and gain in muscle mass. It also improves vascular biology and blood vessels are less stiff,” says Stine.

It’s not just good for your body, but your mind and spirit. Says Patie, “Virtually every area of your life improves with regular exercise, helps manage stress, stabilize your mood, sleep better and allows you to do more of the things you love. You can get and keep the stamina to go dancing with your spouse, grow a garden or take kids/grandkids to Disneyland.”

Sheryl Nance-Nash is a freelance writer specializing in travel, personal finance, and business. Her travel writing has appeared on CNTraveler.com, Newsweek.com, Afar, Sherman’s Travel, Orbitz, RD.com and TheWeek.com among others.

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