Roll Your Eyes, Change Your Life?!

 

I have heard of Feldenkrais and even had someone trained in the modality do a bodywork session on me once, but am not really familiar with any of its principles or protocols. I found this article that discusses Feldenkrais eye movement processes interesting, intriguing and informative…..

 

Feldenkrais eye lessons improved my vision and expanded my sense of self

(by Ilona Fried) How you use your eyes can change what you see!

Plenty of workshops and retreats promise to change your life, even over a weekend! That might work for some people. But one of the simplest ways that anyone can improve their well-being is by learning to use their eyes differently.Most of us ignore our eyes until they fail or are injured. Several years ago, on an annual visit to Montreal, I noticed I could no longer read the street index on my trusty map. An optometrist prescribed progressive lenses. At 46, I purchased my first pair of glasses. Less than 12 months later, I discovered I no longer needed to wear my spectacles as much, if at all. Not only that, I learned that how I used my eyes affected my entire being and experience of life.

How was that possible?

I’d enrolled in a training for the Feldenkrais Method of Somatic Education, developed by the Israeli engineer, judo black belt and visionary Moshe Feldenkrais, to heal a leg injury. We explored many verbally guided lessons, called Awareness Through Movement. Among these, we learned to work with our eyes in unfamiliar ways. Starting from different positions in lying and sitting, we gently and slowly rolled the eyes and sensed their weight in the sockets. In various experiments, we tried moving them independently of each other, or in a direction opposite to that of the head. By doing so carefully, and paying attention to when our eyes jumped rather than shifting smoothly, we began to create new neural pathways and possibilities.

Moving my eyes non-habitually felt like unplugging a wire that had rusted into a switchboard. Unaccustomed to the effort, my eye muscles began to tire. At the end of one lesson, however, I experienced my eyes as almost double their usual size, as if I’d become a reptile. Without having to turn or lift my head, I was able to take in 30 percent more of my environment than before. Moving my eyes also rearranged parts of myself I believed to be immutable. I’d spent much of the preceding decade making fine visual distinctions. As a designer and artist I’d worked with often tiny beads to make jewelry, and selected subtle colors, textures and shapes to create mosaics. I also spent hours doing graphic design, editing photos or proofreading. Yet, for a day and a half following a series of eye lessons, I had no desire to train my focus on a narrow area.

The absence of an urge to hone in on details or detect nuances, flaws or inconsistencies made it seem as if I had been handed a different personality if not a new self. The expansion and softening of my vision lifted my spirits and even straightened my spine. For the next 36 hours, this introvert experienced what I imagine it’s like to be an outgoing person, someone whose attention is more naturally drawn to the bigger picture rather than gravitating towards details.

The striking change helped me realize that I had become so identified with having a “good eye” that I unwittingly brought that trait everywhere, even to situations where it was irrelevant or counterproductive. My ability to observe what others overlooked had been more of a compulsion than a conscious choice to direct my attention for a certain purpose. I now had my own example of what Moshe Feldenkrais referenced in The Elusive Obvious: “We often make mistakes. We carry over from one activity to another attitudes of mind that do not make life what it could be…Somehow we behave as if good habits are always good.”

Another elusive truth is that our eyes direct the movement of the rest of the body. When humans hunted and gathered, our eyes oriented us to the surroundings. They helped us spot dinner (or threats) and identify and forage non-poisonous foods. Today, many of us hunt and gather online. We collect and analyze information for work or we’re in pursuit of a job, a good price, a new relationship, or an engaging Facebook discussion. The rest of our body still wants to participate in the action, so we might find ourselves slightly crouched, hunched, or tense, as if ready to pounce or pluck a delectable item. Maybe something we see or read makes us feel threatened so we recoil. While stepping away from the computer or redirecting the gaze to the horizon can help, I’ve found that nothing resets me more than following a recorded Feldenkrais eye movement lesson. They relax ocular muscles I’ve strained and engage those which I don’t normally use. It’s like sending my peepers to a playground where movement is divorced from utility, goals or achievement. My refreshed eyes help me experience deeper relaxation.

That my vision improved and my sense of self expanded through Feldenkrais is not unique, nor is my experience as miraculous as that of David Webber. After five operations to address complications from uveitis (an immune disorder causing inflammation within the eyes), he was declared legally blind in 2002. Desperate to regain his sight, he experimented with alternative remedies and found that Awareness Through Movement lessons helped him move safely and pleasurably. Immersion in a Feldenkrais training allowed him to discover that he could heal and rewire his visual system and restore his sight.

I’ve learned that life is more enjoyable and fulfilling when I’m aware of what my eyes are doing and I choose how to use them. Mr. Webber learned to see again. Who knows what you might discover if you take the time to roll your eyes, slowly and with awareness?

Source: https://www.thriveglobal.com/stories/13032-roll-your-eyes-improve-your-life

Have any of you had first hand experience with using the type of eye techniques/movements mentioned in this article? If so, would you please leave a comment with your feedback? Thanks!


 

And here’s an invitation from Dr. Mark Hyman about a free event that starts tomorrow that some of you may want to sign up for or tell others about……

 

Broken Brain

I am very excited to bring to light a silent epidemic that is crippling our nation and is the # 1 cause of disability worldwide.

Did you know…

  • Psychiatric disorders affect over 26% of our adult population and over 20% of our adolescent population.
  • Over 40 million people suffer from anxiety and more than 20 million people have depression.
  • 1-10 Americans takes an antidepressant, which has tripled in the past decade.
  • Alzheimer’s will affect 30%, and some experts are saying up to 50% of people over the age of 85.
  • 9% of our 8-15 year olds have been given the label, ADHD.
  • In the last decade, autism has increased from 3 in 10,000 to 1 in 166.

These statistics are grim.

This topic is a very personal to me because I once suffered from a few brain disorders. Almost 20 years ago, when I was just at the start of my medical career, I went from being a healthy, thriving physician to becoming a disoriented and terrified version of myself that I did not recognize anymore. I had ADHD, depression, anxiety, and brain fog all at once. I truly descended into a spiral of helplessness and hopelessness.

This led me on a life-long quest to heal my broken brain and to find the root causes of these conditions through the approaches of Functional Medicine.

I spent this past year traveling the country interviewing the top brain health experts to bring you the most cutting edge research and information on topics such as Alzheimer’s, dementia, ADHD, autism, depression, anxiety, MS, Parkinson’s, brain fog and more…

Episodes:

  1. The Broken Brain Epidemic / My Story (October 18)
  2. Gut Brain Connection: Getting to The Root of a Broken Brain (October 19)
  3. Losing Our Minds (Alzheimer’s, Dementia & MS) (October 20)
  4. ADHD & Autism (October 21)
  5. Depression & Anxiety (October 22)
  6. Traumatic Brain Injury (Accidents, Sports & More) (October 23)
  7. 7 Steps to An UltraMind (Part 1) (October 24)
  8. 7 Steps to An UltraMind (Part 2) (October 25)

    Starting in early October, look for emails from me with sneak peeks of the docuseries including my top highlights from each episode and much more.

    What if I told you that the cure for most brain disorders and a better brain is OUTSIDE the brain? You won’t want to miss this important docuseries. It’s time we address the epidemic of broken brains.

    Please join us in our mission to make this world a healthier, happier place and share this documentary with all your loved ones and friends. Together, we can spread the word and take back our health.

    See you on October 18th!

    Wishing you health and happiness,
    Mark Hyman, MD

     

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on any future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please note that any information here is provided as a guideline only, and is not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, and/or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

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Natural Ways To Prevent And Treat Gout

 

A few days ago I featured an article about how almonds can help with controlling uric acid and gout. At the time I knew there had to be other all-natural things that would help and made a mental note to do some research on the topic. Then voilà,  there was an article by Danette May in my inbox about which foods to eat and which to avoid when it comes to gout.

Years ago my father was put on a prescription drug for gout, without the doctor first verifying that he actually had gout. He also didn’t tell my father beforehand that once you get on the drug you need to stay on it for the rest of your life. What? No bueno, medical professional! Unfortunately this was back in the time when people didn’t think of questioning a doctor’s diagnosis or plan of treatment, so my father just went along with everything.

The particular drug he was put on comes with a number of potentially serious side effects, all of which he has ended up experiencing, so I’m hoping that by featuring information on natural ways of preventing and alleviating gout, others won’t end up in the same situation my father did.

 

Healthy Hack Lowers Your Risk of Gout by 40%

Most people have heard of gout, but few know what it is.

Gout is a type of arthritis caused by too much uric acid building up in the body.

Uric acid forms when the body breaks down purines found in some foods.

Most of the time, uric acid goes through the kidneys and is passed in our urine. When we have too much for the kidneys to handle, it can build up and travel to our joints.

This causes pain, stiffness and swelling.

There are many factors that can put you at risk for gout, including being overweight or taking diuretics.

Gout also runs in families.

Gout flare-ups are treated with medicine and rest, but there are many ways that you can reduce the chances of having an attack in the first place.

Many of the best gout preventions have to do with food.  If you have gout, there are foods you should stay away from and foods you should eat.

9 Food Fixes for Gout

1. Eat plenty of complex carbs.

Fruits and vegetables are loaded with nutrients and help you keep your weight down. Here’s a good list of carbs you should be eating.

2. Drink lots of of water.

Studies show that when people with gout drink 8 to 16 glasses of water a day, they have fewer attacks.

3. Eat lean proteins or plant based proteins.

Look to foods like Greek yogurt (I like Fage 0%) or almond milk.  These increase the excretion or uric acid.

Protein can also come from lean meat, fish and poultry, but no more than 4 to 6 ounces per day. Stay away from high-fat red meats, fatty poultry and organ meats like liver.

4. Understand Purines. 

Some foods that contain purines are safe, especially beans or lentils which have lots of protein. High-purine vegetables like asparagus, spinach, and cauliflower are good for you too.

HOME REMEDY FOR GOUT

drink-acv-600

Mix 1 Teaspoon of raw, unfiltered Apple Cider Vinegar (Bragg’s Brand is best) in 1 cup of water.

Drink 3 times daily.

5. Avoid seafood  that has high levels of purines.

These include sardines, scallops, tuna, anchovies and herring.

6. Avoid beer and liquors like rum, whiskey and vodka.

These increase uric acid production. Wine does not.

Alcohol also can also lead to dehydration, so it is probably best to cut back or cut it out completely.

7. Get more Vitamin C.

Vitamin C has been shown to lower uric acid levels, so add foods like grapefruit, red peppers and oranges to your daily diet.

8. Snack on cherries.

Some studies have shown that eating cherries or cherry juice concentrate twice a day can cut the risk of having a flare-up of gout by 50%.

Scientists think that the cherries reduce uric acid levels

9. Pour Another Cup of Java.

Drinking 4 to 5 cups of caffeinated coffee has been shown to lower the risk of gout attacks by 40%. And drinking 6 or more cups lowered the risk by 59%.

I don’t recommend drinking that much coffee as it can disrupt your adrenals. I personally drink one cup of coffee per day. Also, make sure you only drink organic.

One of the biggest risk factors for gout is obesity. Weight loss improves insulin resistance and lowers uric acid levels in the blood.

Eating a *healthy diet and adding moderate exercise can go a long way towards improving your health and lowering your risk of gout attacks.

*Personal Note: Don’t forget almonds!

Source: http://danettemay.com/top-10-foods-to-relieve-gout/

Want to know more about gout and uric acid? Go here for an in-depth article by Dr. Mercola, where he questions drinking wine and mentions how staying away from sodas, fruit juice and things with high fructose corn syrup is so important. He also goes into more detail about using cherries and cherry juice…..

Tart cherries contain two powerful compounds, anthocyanins and bioflavonoids. Both of these compounds slow down the enzymes Cyclo-oxyygenase-1 and -2, which helps to relieve and prevent arthritis and gout in your body.43 Cherries, along with strawberries and other berries, are also a rich source of antioxidants. This means they help prevent or repair damage done to your body’s cells by free radicals. The antioxidants replace the free radicals in your body before they can cause any damage. Dr. Wei, a nationally known, board-certified rheumatologist, recalled this story about the powerful effect of cherries on gout:

“Dr. Ludwig W. Blau, relating how eating a bowl of cherries one day led to complete relief from pain, sparked off the interest in cherries in the treatment of gout. Dr. Blau’s gout had been so severe that he had been confined to a wheelchair. One day, quite by accident, he polished off a large bowl of cherries, and the following day the pain in his foot was gone. “(Dr. Blau) continued eating a minimum of six cherries every day, and he was free from pain and able to get out of his wheelchair. Dr. Blau’s research led to many other people suffering from gout who reported being helped by cherries.”

Dr. Wei said that good results have also been reported with strawberries, which may be due to the fact that this food helps your body eliminate uric acid.44 There are a number of ways you can enjoy your berries while they go to work benefiting your gout. If fresh cherries are out of season, or if you just want more variety, try concentrated cherry juice.45

Cherry juice concentrate can contain about 55 to 60 tart cherries in every ounce. That’s a single recommended serving, so in other words, you’d have to eat 55 to 60 cherries to get the same health benefit (and I don’t recommend eating 55 to 60 cherries, as that is too much sugar… but with a concentrate, you can get the health benefit of the cherries without all the sugar).

And besides cherries, this post by Dr. Axe mentions using celery seed extract, nettles, fish oil, magnesium and proteolytic enzymes as natural remedies for gout. The Natural Society also mentions using bromelain, beet juice, and baking soda. There’s also a foot soak recipe using epsom salt that’s supposed to ease gout mentioned in this Self-help Health post.

FYI, you can find many of the items mentioned in this post, including raw apple cider vinegar, high quality Vitamin C, organic tart cherry juice at any health food store and even some regular supermarkets. However, I always buy mine on-line because it’s much less expensive that way. One of my favorite discount places to shop is iHerb.com; use code CJG192 if you are a new customer and spend more than $40 and you will get $10 off, plus no sales tax, and free shipping, and there’s always extra savings by taking advantage of iHerb’s Trial Offers and Specials sections. 

Vitacost.com is another on-line favorite of mine and each week adds more new items to their inventory. If you are new to Vitacost and make your first purchase through the link on my webpage, you will receive a $10 off coupon. And if you plan on shopping again after that, be sure to sign up for a free acct. at eBates.com. That way you can use the eBates portal to shop at Vitacost (and 100s of other popular stores) and earn cash back on your purchases. Plus, eBates also offers some reward (I got a $10 gift card) when you place your first $25 order at a store through them. How does it get any better than that?!

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine

The Almond, Uric Acid, Gout And Stroke Connection + Free Event

 

I’ve always known almonds were good for us; that’s one reason why I featured a recipe a few days ago that had them as one of the main ingredients . But I had no idea of their connection with reducing uric acid and preventing gout. Now I will enjoy eating those almond-fueled sweet potato brownies more than ever! AND this article on uric acid, gout and stroke gives me even more ways to add almonds to my diet with some tasty sounding recipes at the end. Yea!

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Gout

The painful sign your stroke risk is growing

However, even where there is no history of any heart troubles, there is another factor that can greatly increase your risk…

Hyperuricemia.

That’s a condition related to high levels of uric acid in the body resulting from the natural breakdown of cells and as a byproduct of the foods you eat.

Hyperuricemia may be a condition that you’ve never come across before. But I bet you may know this one sign that you could be suffering from it…

And that’s gout — a type of recurrent arthritis commonly associated with high levels of uric acid.

In addition to causing a painful gouty joint (most often in your foot), uric acid is also an important biomarker of your vascular function.

On a more sinister level, high levels of uric acid can be a sign of coronary artery disease (CAD). And in fact, studies show that each 1 mg/dL increase in blood uric acid levels increases the risk of heart-associated death by 12 percent!

In recent years, the Western diet — full of sugar and refined carbohydrates — has been responsible for increasing levels of uric acid in many people.

But as luck would have it, there is a very simple way to reduce uric acid in your body…

Eat almonds every day

When researchers gave 150 CAD patients 10 grams of almonds each morning on an empty stomach for 12 weeks, they discovered their uric acid levels were 14 to 18 percent lower than those consuming no nuts.

So what is it about almonds that douse uric acid and protect you heart attack, stroke and gout?

Almonds provide a wide range of highly bioavailable nutrients that not only have a positive impact on uric acid levels but provide plenty of other health benefits, too.

A small handful of almonds provides:

  • Magnesium (96 mg) – for optimal heart and muscle function
  • Calcium (96 mg) – for maintaining strong bones
  • Potassium (262 mg) – for regulating blood pressure
  • Phosphorus (172 mg) – for energy production and bone mineralization
  • Vitamin E (9 mg) – a powerful antioxidant to fight free radicals and reduce inflammation
  • Soluble fiber (4.5 g) – for optimal digestion, blood sugar and cholesterol regulation
  • Protein (6 g) – to support effective cell building and to stabilize blood sugar
  • Monounsaturated fat (7 g) – to correct cholesterol irregularities with proven ability to increase levels of “good” HDL cholesterol
  • L-arginine (1 g) – a precursor to nitric oxide, a compound that promotes healthy circulation and blood pressure

Snacking on almonds directly is obviously one way to consume them. And all it takes to reduce uric acid levels is a measly 7 to 8 nuts per day.

But if you want to reduce your risk of heart attack and stroke by 28 percent, munch on a small handful each day, the equivalent of one ounce or around 23 nuts.

Of course, you don’t have to eat almonds plain because there are other interesting ways to include them in your menu:

  • Opt for almond flour when baking
  • Make your own trail mix using almonds
  • Use almond meal as a stuffing base instead of breadcrumbs
  • Add crushed almonds to your cereal or smoothie
  • Spread almond butter on toast, apple slices or celery
  • Add slivered almonds to salads
  • Make a jar of spiced toasted almonds

Source: https://easyhealthoptions.com/painful-sign-stroke-risk-growing/

Related Self-Help Health posts:

https://selfhelphealth.wordpress.com/2017/09/17/a-great-way-to-eat-more-sweet-potatoes/

https://selfhelphealth.wordpress.com/2017/08/02/jp-sears-takes-on-the-american-heart-association-plus-the-health-benefits-of-almonds/


 

And here’s a way to help de-stress your life (amen to that!) and nourish you on a more spiritual level. It’s a free event  on Sept 20th featuring Deepak Chopra and Eckhart Tolle, two of my favorite representatives of wisdom and conscious living……

Image may contain: 2 people, people standing, ocean and text

  • Strengthen Your Inner State of Peace and Security
  • Regain a Sense of Oneness and Connection with Yourself and Your Community
  • Feel more Calm, Present, and Joyful Every Day

You can sign up here: https://www.chopra.com/webinars/awakening-from-the-illusion-of-separateness-b#sm.000018z5yprdidtqu031b976bybqk

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

A Great Way To Eat More Sweet Potatoes! :-)

 

Okay, so I thought about featuring an article about the horrible conditions discovered at a pig farm, and if you eat pork it’s definitely something you should read so you’re more aware of the kind of place your food is likely coming from. I also considered re-posting Food Babe’s exposé  on “natural” flavors. Eye-opening and more of what we need to be aware of in regard to the perils and pitfalls of our food system.

But with all the intense situations going on in the world these past few weeks, weather-wise and otherwise, I thought it was a good time to focus on something light and fun (and yummy), so I decided to feature this recipe for sweet potato brownies that I tried yesterday and thought was a winner….

 

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The secret behind these moist, super-chocolatey brownies? A Paleo, powerhouse ingredient: sweet potatoes!

Sweet potatoes are not only sustaining as a complex carbohydrate—they are also an excellent source of vitamin A (thanks to their beta-carotene content) and dietary fiber. But this isn’t merely a case of trying to hide a healthy ingredient in something palatable like brownies. No, these sweet potatoes make for some of the moistest brownies you’ve ever laid hands on. These sweet potato brownies strike just the right balance between cakey and fudgy.

They are easiest to make when you have some leftover, cooked sweet potato in the fridge, although the natural (unsweetened and unprocessed) canned version works too. If you don’t have any pre-cooked sweet potato to start, simply bake them in the oven at 400°F for 45 minutes or until you can poke them easily with a fork.

Our recipe may have the occasional chunk of sweet potato throughout the brownie, which makes for a nice textural element. If you’d like to mask the sweet potato more, you can try puréeing the cooked sweet potato with a little water for a smoother texture before stirring it in.

With only a handful of simple ingredients, these sweet potato brownies are as easy to make as they are tasty. They’re even customizable: you can top with chocolate chips or add nuts to the batter. They’re the perfect chocolatey base for a host of Paleo-friendly treats, like coconut milk ice cream or chocolate frosting. If you prefer sweeter, not as dark chocolatey brownies, opt for more maple syrup. Honey works here, too. If you’re a chocolate fiend, pair these with a warm cup of Paleo hot chocolate.

time
Total time: 40 mins
Cook Time:30 mins
Prep Time: 10 mins
Serves:10
Recipe by:  Courtney Hamilton

Ingredients:

  •  *3 eggs
  • ¼ cup maple syrup, or more to taste
  •  ½ cup melted coconut oil + extra for greasing
  •  ¾ cup almond meal
  •  1/3 cup cocoa powder
  •  1 tsp baking powder
  •  1 cup cooked sweet potato
  •  Optional: chocolate chips for topping

Instructions:

  •  Preheat the oven to 350°F. Grease baking pan with coconut oil.
  •  Whisk together the eggs, syrup, and coconut oil until well combined. In a separate bowl, combine almond meal, cocoa powder and baking powder.
  •  Whisk the dry ingredients into the wet. Whisk in the sweet potato.
  •  Pour brownie batter into baking pan and bake for 30 minutes, or until an inserted toothpick comes out clean. If using chocolate chips, lightly press them on the brownie shortly after it comes out of the oven.

Source: http://blog.paleohacks.com/sweet-potato-brownies/?utm_source=mg&utm_medium=mgemail&utm_campaign=brownies

Personal Note: I knew I wanted to try this recipe this weekend, so I had saved a cup of mashed sweet potatoes from two days before. That made putting things together so much quicker. And I didn’t have “official” almond meal, so I took 3/4 cup of sprouted raw almonds I had and ran them through a small food processor. They ended up more like a fine grind, rather than meal, but I liked the texture that added to the final product. And instead of just whisking the wet ingredients, I actually put the eggs, maple syrup, oil and sweet potato in the processor until everything was nice and velvet-y before adding to the dry ingredients. Also, I added 1/2 tsp vanilla extract and next time I think I’ll even use a full teaspoon.

Baking time depends partly on the size pan you use  and partly on how gooey you want the brownies to be. I used a 10″ round tart pan and cooked them for about 25 min so they wouldn’t be too firm. I didn’t feel they needed the optional chocolate chips, but I did have the thought that some french vanilla ice cream or raspberry sorbet might be nice, if you want to fancy the finished product up a bit. I may never get around to trying them like that since I ended up eating a 1/4 of the pan right out of the oven. The recipe says “Serves 10,” but that certainly wouldn’t be the case in my house. Oh well, got to splurge every once in awhile. 🙂

*If you are avoiding eggs, you can check out this sweet potato brownie recipe, although I haven’t tried it myself.

Related Self-help Health posts:

Sweet Potato Biscuits

Southwestern Stuffed Sweet Potatoes

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Use Orange Essential Oil To Alleviate Stress And Anxiety

 

Boy, with the way things are going in the world these days, it was very timely to come across this article about using orange essential oil for anxiety and stress relief . I have some therapeutic grade Wild Orange essential oil that I love the smell of and often use as an air “freshener” and mood lifter, and after reading this it’s no wonder why.  I immediately got up and put several drops on a cotton ball to infuse the room with its smell, plus dabbed some on my wrists and a little under my nose. Wonderful!!

 

 

If you’re like most people, your body is in a state of stress far too often…

Whether you’re fretting over a work deadline, worried about your relationship or feeling frazzled by the state of your finances, it’s easy to let daily life send you into a stress spiral.

But feeling afraid and stressed all the time is no way to live. Even worse, it could eventually take a toll on your physical health… which, in the end, will only create more stress.

But there is a way to stop the cycle of stress and fear… one that could help people with the even most serious fear-based conditions.

Because, truth be told, a lot of people deal with chronic, low-grade stress. But plenty more deal with high levels of chronic stress in the form of diagnosable anxiety disorders like post-traumatic stress disorder (PTSD).

Post-traumatic stress disorder is a condition where you’re in an ongoing state of fear and stress due to some sort of traumatic experience in your life. It’s one of the most serious anxiety disorders, and it’s pretty hard to overcome. But researchers uncovered what could be a simple and side-effect free solution to PTSD-related stress…

The citrusy solution to stress

Researchers from George Washington University recently determined that orange essential oil can work wonders for mice with a fear disorder similar to PTSD…

These mice were conditioned to experience an intense feeling of fear when they heard a specific tone. Some mice also inhaled orange essential oil before and after being conditioned to fear this tone. And guess what happened to these little guys…

These mice displayed a lot less fear than other mice. For mice, freezing (like a deer in headlights) is a good behavioral sign of fear. But these mice froze less often, and when they did freeze, they did so for a much shorter period of time.

“The orange essential plant oil showed a significant effect on the behavioral response in our study mice. This is promising, because it shows that passively inhaling this essential oil could potentially assuage PTSD symptoms in humans,” said Cassandra Moshfegh, research assistant in Paul Marvar’s laboratory at the George Washington University.

You’ve probably also heard that fear negatively impacts your immune system. Well, researchers found that orange essential oil altered this response in mice too. Mice who inhaled orange essential oil had less immune cells activated in their body after the stressful event. And that’s a good thing…

Chronic stress can cause your immune system to go haywire, which is probably why it’s been linked to autoimmune disorders, among other health problems.

Orange oil for everyday stress

If you don’t have PTSD, but you do feel stressed out and fearful quite often, you may be wondering….

Can orange essential oil help me too?

My thought is, if orange essential oil can help with the serious stress and fear that accompanies a condition like PTSD, it’ll probably do the trick for less serious forms of stress and fear too. And there’s been some research to support this notion…

One study conducted by researchers in Brazil found that people who sniffed sweet orange essential oil before taking a stressful test were less anxious during and after the test than those who sniffed tea tree oil or water.

So there seems to be solid evidence behind the stress-busting powers of orange essential oil. That means, there’s no better time to pick up a bottle and add a few drops to your essential oil diffuser, your bath, your wrist (combined with a carrier oil, of course)… or just inhale it straight from the bottle. Whatever you need to do to alleviate the incessant fear and stress that’s taken over your life and find some peace in your day-to-day.

by  Jenny Smiechowski

Source: https://easyhealthoptions.com/best-essential-oil-relieve-stress/

Related Self-help Health post: Feeling Stressed? Rub Your Ears!

BTW, orange essential oil has LOTS of uses and benefits, including help with acne and dermatitis, relaxing muscle spasms, and improving cognitive function. Here’s just one article that will make you want to go out and buy some, if you don’t already have it on your shelf. Just be sure you get a high quality, therapeutic grade brand, and know that it can cause photo-sensitivity/toxicity, and only use internally under the supervision of your healthcare practitioner….

https://www.organicfacts.net/health-benefits/essential-oils/orange-essential-oil.html

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Nitric Oxide Dump = New Exercise Routine

 

This sounds interesting. I think I will give it a try. Want to join me?….

 

 By Dr. Joseph Mercola

Having been an avid exerciser for nearly five decades, there’s no doubt in my mind that a comprehensive fitness routine is essential for optimal health. Health and fitness is an ongoing, lifelong journey, though. It’s important to take stock of where you are and to keep pushing yourself to new heights. At the same time, you need to listen to your body and be willing to fine-tune or completely alter your workout routine as your circumstances change.

As an example, for nearly 40 years my primary exercise was long-distance running, but as I got older, I realized there were healthier and far more effective forms of exercise. Once I switched from running to peak fitness high-intensity interval training (HIIT) and strength training, my fitness soared and my physique changed rather dramatically for the better.

A significant piece of the puzzle relates to how HIIT improves your mitochondria, and generates more of them. Mitochondria are tiny organelles found in nearly all of your cells, responsible for production of energy in the form of adenosine triphosphate (ATP). The more mitochondria you have and the healthier they are, the more energy your body can generate and the lower your risk of chronic diseases like arthritis, cancerheart disease and Alzheimer’s

Two Key Strategies to Help Your Fitness Soar in 2017

I still believe HIIT is the most effective and efficient way to reach your fitness goals, but I’ve further fine-tuned my approach and now use an even shorter routine that I believe is just as effective while being far safer, especially if you’re older or just starting out. Below, I’ll discuss this new technique, which I refer to as “the nitric oxide dump.”

The scientific literature also clearly shows that sitting for extended periods is a major, independent risk factor for chronic disease, even if you exercise regularly, so daily non-exercise movement is likely one of the most important fitness strategies for many — especially if you’re currently not exercising on a regular basis.

The reason for this is because sitting blocks a number of insulin-mediated systems, including muscular and cellular pathways that process blood sugar, triglycerides and cholesterol. Standing up — bearing your own body weight on your legs — activates all of these systems at the molecular level. I’ll review this below as well.

Super-Simple Way to Boost Your Health in Less Than 10 Minutes a Day

As mentioned, while I still endorse HIIT, I believe I’ve learned an even easier way to reap most if not all of the same benefits of a more elaborate HIIT protocol with just four simple movements — no weights or equipment required. Best of all, it only requires three minutes of your time, twice or three times a day, with at least two hours between sessions.

This is the nitric oxide (NO) dump exercise developed by Dr. Zach Bush. NO is an extremely important part of biochemical regulation, and understanding and controlling its formation has the potential for profound influences on your health. Most notably, NO:

  • Protects your heart by relaxing your blood vessels and lowering your blood pressure
  • Stimulates your brain
  • Kills bacteria and defends against tumor cells
  • Helps maintain homeostasis in your body

For a demonstration, see the video above. If you have previously watched this video, please review it again as I recently updated it to correct a couple of errors and omissions that sneaked into my previous video. A key component I forgot in my earlier video is to make sure you’re breathing through your nose and not your mouth. Your nose actually regulates more than 30 physical processes, including the release of NO, and of course serves to filter the air you breathe.

Compared to a regular HIIT protocol, the NO dump exercise is a far gentler strategy that can be done by just about anyone, regardless of your current level of fitness or age. You’d be hard-pressed to injure yourself doing this. Since you’re just using your body to perform simple knee bends and arm lifts, the exercise is more or less automatically customized to your current level of ability.

Yet, despite its simplicity, I’m convinced you’ll still obtain most of the benefits you get from HIIT. While I demonstrate 20 reps in the above video, it is best to start at 10 reps and gradually work your way up to 20. Remember, don’t do this more than every two hours, as it takes that long for the NO to be generated from eNOS (endothelial nitric oxide synthase).

Source: http://fitness.mercola.com/sites/fitness/archive/2017/08/11/fitness-plan-2017-updates.aspx?


 

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And for those of you wanting to have healthier teeth and gums AND save money on dental visits, check out my What’s New page for details about the Alternatives to Dentists program that comes with a 90-day money back guarantee, plus several bonuses, including a free dental care kit. You’ll also find information about free health e-books and other resources. 

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.

Four Ways To Be Happier (and Healthier!)

 

A fascinating read. I already knew gratitude and hugs were good for us physically, mentally, emotionally, and spiritually, but this article has some great information about the neuroscience behind why certain things have the effect on us that they do. Even worry can have a (temporary) positive effect, but unlike gratitude and hugs, it comes with a price….  

 

New neuroscience reveals 4 rituals that will make you happy

You get all kinds of happiness advice on the internet from people who don’t know what they’re talking about. Don’t trust them.

Actually, don’t trust me either. Trust neuroscientists. They study that gray blob in your head all day and have learned a lot about what truly will make you happy.

UCLA neuroscience researcher Alex Korb has some insights that can create an upward spiral of happiness in your life. Here’s what you and I can learn from the people who really have answers:

1) The Most Important Question To Ask When You Feel Down

Sometimes it doesn’t feel like your brain wants you to be happy. You may feel guilty or shameful. Why?

Believe it or not, guilt and shame activate the brain’s reward center.

Via The Upward Spiral:

Despite their differences, pride, shame, and guilt all activate similar neural circuits, including the dorsomedial prefrontal cortex, amygdala, insula, and the nucleus accumbens. Interestingly, pride is the most powerful of these emotions at triggering activity in these regions — except in the nucleus accumbens, where guilt and shame win out. This explains why it can be so appealing to heap guilt and shame on ourselves — they’re activating the brain’s reward center.

And you worry a lot too. Why? In the short term, worrying makes your brain feel a little better — at least you’re doing something about your problems.

Via The Upward Spiral:

In fact, worrying can help calm the limbic system by increasing activity in the medial prefrontal cortex and decreasing activity in the amygdala. That might seem counterintuitive, but it just goes to show that if you’re feeling anxiety, doing something about it — even worrying — is better than doing nothing.

But guilt, shame and worry are horrible long-term solutions. So what do neuroscientists say you should do? Ask yourself this question:

What am I grateful for?

Yeah, gratitude is awesome… but does it really affect your brain at the biological level? Yup.

You know what the antidepressant Wellbutrin does? Boosts the neurotransmitter dopamine. So does gratitude.

Via The Upward Spiral:

The benefits of gratitude start with the dopamine system, because feeling grateful activates the brain stem region that produces dopamine. Additionally, gratitude toward others increases activity in social dopamine circuits, which makes social interactions more enjoyable…

Know what Prozac does? Boosts the neurotransmitter serotonin. So does gratitude.

Via The Upward Spiral:

One powerful effect of gratitude is that it can boost serotonin. Trying to think of things you are grateful for forces you to focus on the positive aspects of your life. This simple act increases serotonin production in the anterior cingulate cortex.

I know, sometimes life lands a really mean punch in the gut and it feels like there’s nothing to be grateful for. Guess what?

Doesn’t matter. You don’t have to find anything. It’s the searching that counts.

Via The Upward Spiral:

It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence. One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful.

And gratitude doesn’t just make your brain happy — it can also create a positive feedback loop in your relationships. So express that gratitude to the people you care about.

(For more on how gratitude can make you happier and more successful, click here.)

But what happens when bad feelings completely overtake you? When you’re really in the dumps and don’t even know how to deal with it? There’s an easy answer…

2) Label Negative Feelings

You feel awful. Okay, give that awfulness a name. Sad? Anxious? Angry?

Boom. It’s that simple. Sound stupid? Your noggin disagrees.

Via The Upward Spiral:

…in one fMRI study, appropriately titled “Putting Feelings into Words” participants viewed pictures of people with emotional facial expressions. Predictably, each participant’s amygdala activated to the emotions in the picture. But when they were asked to name the emotion, the ventrolateral prefrontal cortex activated and reduced the emotional amygdala reactivity. In other words, consciously recognizing the emotions reduced their impact.

Suppressing emotions doesn’t work and can backfire on you.

Via Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long:

Gross found that people who tried to suppress a negative emotional experience failed to do so. While they thought they looked fine outwardly, inwardly their limbic system was just as aroused as without suppression, and in some cases, even more aroused. Kevin Ochsner, at Columbia, repeated these findings using an fMRI. Trying not to feel something doesn’t work, and in some cases even backfires.

But labeling, on the other hand, makes a big difference.

Via Your Brain at Work: Strategies for Overcoming Distraction, Regaining Focus, and Working Smarter All Day Long:

To reduce arousal, you need to use just a few words to describe an emotion, and ideally use symbolic language, which means using indirect metaphors, metrics, and simplifications of your experience. This requires you to activate your prefrontal cortex, which reduces the arousal in the limbic system. Here’s the bottom line: describe an emotion in just a word or two, and it helps reduce the emotion.

Ancient methods were way ahead of us on this one. Meditation has employed this for centuries. Labeling is a fundamental tool of mindfulness.

In fact, labeling affects the brain so powerfully it works with other people too. Labeling emotions is one of the primary tools used by FBI hostage negotiators.

(To learn more of the secrets of FBI hostage negotiators, click here.)

Okay, hopefully you’re not reading this and labeling your current emotional state as “Bored.” Maybe you’re not feeling awful but you probably have things going on in your life that are causing you some stress. Here’s a simple way to beat them…

For the other 2 “rituals,” check out the link below. Well worth the read, in my opinion.

Soruce: https://www.theladders.com/p/21219/neuroscience-4-rituals-happy

Related Self-help Health posts: Smiles = Good Medicine, Get Healthier With Gratitude, Gratitude & The DNA Connection, and Acts Of Kindness = Win-win-win Health Benefits

 

Salud!

p.s. Be sure to give Self-help Health a follow so you don’t miss out on future posts. Also check out the To Your Health page at my website Evolution Made Easier and my other blog for more helpful information, tips, tools and resources.

Disclaimer: Please not that any information provided here is as a guideline only, and not meant to substitute for the advice of your physician, nutritionist, trained healthcare practitioner, or inner guidance system. Always consult a professional before undertaking any change to your normal health routine.