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Mindfulness

MindfulnessNaturePeaceful Mind

Discover Forest Bathing for Vibrant Health, Mental Clarity and Emotional Well Being

by Dr. Patricia November 27, 2018

I recently returned from a restorative trip in one of my favorite places in the world — Sequoia National Park, here in California.

I’ve been retreating to this woodsy paradise for years—for vacation, for solitude, for writing, for healing, for meditation, and for recharging—as it offers a space to be completely still.

While there, I vow not to engage in any online activities, nor do I keep a schedule of must-see places or activities.

Rather, I take the time to immerse myself in the natural state of peaceful being—or mindfulness—the forest offers, which gives my analytical brain (and heart) a much-needed break.

I imagine you’ve experienced this peaceful-forest-feeling before too.

There’s just something about the fresh air, the smells, the greenery, the endorphins, and the overall experience of getting “lost” in the woods that rejuvenates us body, mind, and soul.

It’s a feeling most people know but few can fully pinpoint or explain.

Is it the trees? The sounds of the birds? The disconnection from “real life”? The smells? The fresh air?

As it turns out, science has confirmed that all of the above (and more) contribute to “that feeling” we get from being in a forest—the modern term for which is now known as,  “forest bathing” or “Shinrin-yoku” in Japanese..

The Recent Discovery And Ancient History Of Forest Bathing For Health and Well-Being

People have been retreating to nature to improve their health since time immemorial.

Even in the very primitive years of conventional medicine, doctors  recommended their patients “retreat to the country” to help them recover from serious illness.

And in Traditional Chinese Medicine, the ancient texts reference the importance of harmony with nature and respectful use of the forest and its bounty, to treat and prevent disease.

However, it wasn’t until the 1990s that the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term “Shinrin-yoku”—which roughly translates to “forest bathing”.

Since then, scientists have presented compelling research about the health benefits of spending time in the woods.

Forest Bathing Is An Incredible Stress Reliever

I mention stress relief first, because you’ll see its implications throughout all the other health benefits listed here.

A variety of studies have shown that time spent forest bathing reduces production of stress hormones, such as cortisol, while boosting anti-stress hormone and neurotransmitter levels like noradrenalin and dopamine1.

This provides a biological explanation for the calm and relaxed feeling one gets after a few hours, days, or weeks spent in the woods.

Forest Bathing Can Improve Your Heart Health

Given the recent warnings about certain blood pressure medications increasing the risk of lung cancer2, the implications of forest bathing to heart health is an important discovery.

Several studies have shown that forest bathing can significantly lower and balance blood pressure3,4, even in those with high-normal blood pressure5.

This has to do with its stress-relieving benefits, plus specific affects on the blood vessels.

It’s also been shown effective in improving metabolic health—which directly impacts the heart6, and in improving arterial stiffness and pulmonary function7.

Forest Bathing Can Significantly Boost Your Immunity and Anti-Cancer Protein Levels

The impressive effects of forest bathing on immunity appear to be two-fold.

#1: It reduces stress and takes you away from pollution, both of which are natural immune boosters.

#2: Studies have shown the aromas or essential oils emitted by trees, known as Aromatic Volatile Substances or phytoncides, have incredible immune supportive properties for trees and for humans.

One of the most famous examples of this was recorded in a Japanese study, where researchers tracked the immunity of a group of adults during a 2 night, 3 day “Forest Bathing” (camping) trip.

And the results were amazing!

The group’s natural human natural killer cell and anti-cancer protein activity was notably enhanced for an entire seven days after the trip8.

But could these results possibly be replicated?

To re-test, a follow-up study was done during a one-day forest bathing trip…and the same results ensued: 7 days of enhanced natural killer cell and anticancer protein activity9.

To further test the theory that the forest’s Aromatic Volatile Substances (forest essential oils) contribute to subject’s enhanced immunity, a 2009 study was conducted in which researchers diffused specific forest essential oils into the air of hotel rooms.

And participants still experienced in increase in NK cell activity and reduction in stress hormones10.

With cold and flu season already in full-swing, I highly recommend making forest bathing a regular part of your preventative health rituals.

Forest Bathing Is Good For Your Lungs

It speaks to reason that breathing clean, fresh, oxygen-rich forest air would be good for your lungs.

But the benefits of forest bathing appear to go a step further, by reducing pro-inflammatory cytokines and (you guessed it) stress hormones which can fuel respiratory disease.

In one study11, researchers randomly divided a group of of elderly patients with chronic obstructive pulmonary disease (COPD) into two groups; one group was sent to the forest and the other group to an urban setting.

The forest group showed a significant decrease in pro-inflammatory chemicals and stress hormones.

This led to the conclusion that forest bathing benefits elderly COPD patients by reducing stress hormones and lowering inflammation.

And It Can Improve Your Mental Health and Reduce Anxiety and Depression

I’ve been so encouraged by new researching surfacing about the mental health benefits of nature for those battling depression and anxiety. We discussed the benefits of earthing, for example, in a previous post.

And it’s now been proven that trees can have a specific affect on your mood and mental well-being.

Aside from reducing stress (one of the ultimate regulators of mood), forest bathing has been shown in a variety of studies to reduce feelings of depression and anxiety12.

Now, if you are depressed or anxious and the idea of walking through the woods alone is intimidating, I have good news.

Additional studies have shown that simply being in the presence of trees—or any type of green space—also has a positive impact on these conditions13.

So just start one baby step at a time and you will feel the benefits.

How to Start Reaping the Benefits of Forest Bathing Today

  1. Ideally get to a forest as soon as possible! Walk, hike, camp, chill..enjoy the forest your way. If it is not possible now, consider the additional ideas below.
  2. Take a walk to your neighborhood or your nearby park and notice the trees and plants and flowers you may have previous walked by without giving much attention to. Take a breath in and notice the smells. Listen to the birds. Allow yourself to be aware of the sights and sounds of nature.
  3. Go for a hike on a trail close to wear you live, if possible.  Even a short hike is a great way to get grounded in the benefits of nature.
  4. I had an interesting experience I would like to share with you. Here in Santa Monica, there has been a dramatic increase in construction of buildings.  I found myself feeling frustrated and focusing on this development as I would drive to the clinic. Then I decided to focus on the trees that did exist on the route instead of the structures, and I noticed that trees and nature started popping out at me. It was a great experience of how important perspective is to how we experience life. You may want to consider virtual forest bathing (when the forest isn’t accessible) by noticing all of the trees, flowers, and other natural beauties that you pass by each day. That blade of grass peeking through the sidewalk is a good reminder that the benefits of nature are there for us if we choose to partake.

May you enjoy the abundance of nature available to you in the least-expected places.

In Joy,

Dr. Patricia

 

 

November 27, 2018 0 comment
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Emotional WellnessMindfulnessPeaceful MindUncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia August 14, 2018

Article Update: Alarming New Findings About Text Neck Warping Our Skeletons

Since the original publication of this article in August of 2018, researchers have made some shocking discoveries about how texting is literally changing the shape of our skeletons.

Sound bizarre? It’s about to get even weirder…

Scientists have observed a shocking amount of young people between the ages of 18-30 developing bone spikes on the back of their necks, right at the base of the skull1.

That’s right, spikes.

This phenomenon, known as external occipital protuberance, was once a rare condition seen in the elderly. Scientists believe the surge in new cases in those under 30 is due to excessive Smartphone use. A new study has even shown that cases of external occipital protuberance in younger people now outnumber those in the elderly2.

Researchers believe these bone spikes are the body’s way of adapting to support the weight of the head against prolonged straining from looking down at devices for hours on end.

Read on to discover three more enlightening reasons to minimize your Smartphone use for better health and happiness.

When was the last time you picked up the phone and called a friend to confirm plans?

Or figured out what restaurant to meet at via a telephone discussion?

If you’re like many people, you don’t talk on the phone much anymore.

Instead, you text.

We text to get advice.

We text confirm appointments.

We text to check in on our relatives and friends.

We text to end relationships or relay terrible news (you know it happens).

Then there is texting and driving.  We know how dangerous that is (let alone illegal in most states).

Heck, we even text people before we call them to see if it’s a good time to talk…then often wind up not talking in lieu of more texting.

Texting has become to go-to means of communication for almost everyone in nearly every circumstance.

But, as convenient as it is to relay a short message without being roped into a potentially lengthy conversation, have you ever stopped and wondered if texting is actually good for you?

While it may sound antiquated and anti-tech to raise question like this in 2018, the scientific community is starting to ask these questions.

And what they’re discovering is pretty darn alarming.

For example, a Mayo Clinic-led study has now shown that texting can change the rhythm our brain waves

In the study, led by researcher Dr. William Tatum at the Mayo Clinic’s epilepsy center, researchers monitored the brain waves of 129 subjects over a period of 16 months.

What they discovered was, about 1 in 5 of the subjects displayed a unique “texting rhythm” in their brain waves when using smartphones for texting.

While the subjects also performed other activities on their devices, it was only texting which produced measurable changes in their brain rhythm.

Why does this matter?

Dr. Tatum believes this change in brain activity while texting affects the part of brain responsible for attention and focus.

And he believes this evidence confirms the commonsense advice not to text and drive…and probably not to text while trying to do anything else which requires focus either.

It struck me that, while more research is needed here, when we text several times throughout the day it puts us into a constant state of distraction or “partial attention”.

Which brings me to our next important point…

Texting Has Been Shown to Perpetuates a Unhealthy State of What’s Called: “Continuous Partial Attention”

I had the pleasure of learning about “continuous partial attention” from the very person who coined the phrase in 1998: writer, consultant, and tech expert, Linda Stone.

When I met Linda the digital age was still in its infancy, yet I remember the feeling she was onto something…little did I know.

So what is continuous partial attention?

As the name suggests, Linda describes it as a state of on-going partial attention.

It differs from multi-tasking is its intention. When we multi-task, we’re doing it so we can be more productive and efficient and thus have more time to live our lives.

Conversely, with continuous partial attention, our intention is to always remain “on” and hyper-connected to our networks. This may include social media, the news, email, our phone different alerts, etc.

While multi-tasking certainly has its cognitive health pitfalls, continuous partial attention has the potential to produce even more dire consequences.

This is due to the hyper-vigilant state it puts us in, which revs up our stress response, spikes our cortisol, makes us anxious and irritable, kills productivity (which creates more stress), and ruins our ability to focus and stay present.

You know what I’m talking about…especially when it comes to texting.

It’s impossible to be fully present with yourself or another living being if your attention is always split.

Entire new parenting philosophies are being built around this new awareness of continuous partial attention—or “distracted parenting”—in child rearing.

And research has shown beyond a shadow of a doubt, that children whose parents split their attention between them and their phones, are emotionally, mentally, and even physically worse-off3.

I’ve noticed the increase of how many people text and talk on the phone while walking their dogs. In fact, I was planning to write a post on this subject for awhile, but what got this to press quickly was when I recently was out walking a dog from the animal shelter where I volunteer, and I saw a man running by with a dog on a leash on his wrist and he was using his fingers to text. While. He. Ran!

After he ran by I paused a moment to take it in. Then he ran back past me again, this time dog on leash in one hand and now talking on his phone!

I can only hypothesize (but I’m sure there will soon be research to back me up) that these behaviors diminish the physical, mental, and emotional benefits of walking a dog…and the human-animal bond suffers as a result. Often people who walk dogs socialize with other people in the neighborhood; being on the phone can take away those organic opportunities to connect with one’s neighbors. In an era where research is showing that although people are becoming more and more connected through technology, they are reporting more feelings of isolation. It’s the simple things like walking in the neighborhood and greeting your neighbors that can help to keep the bonds strong.

Of course, it is great to have access to the communication that is available through texting and talking. It is up to us to use this technology wisely. Similarly, we have access to thousands of different kinds of foods in the supermarket, it is up to us to choose wisely.

The important thing to remember is, it’s the continuous partial attention which is proving detrimental to our health, not the non-continuous partial attention…say checking your phone a few times a day at an appropriate/safe time.

Then, there’s the infamous health detriments of “text neck” or “text neck syndrome”

By now, most of us have heard of “text neck” or “text neck syndrome”: neck pain that comes as a result of looking down at our phones whilst texting.

But did you know that when lean your head forward to text, it’s the equivalent of carrying a sixty-pound weight around your neck?

It’s true.

The poorer our posture, the more pressure it puts on our necks, which not only leads to pain and discomfort but can actually degrade and injure the spine over time.

Per a recent article published in the Washington Post, text neck has become epidemic—people are even getting surgery for it, and chiropractor’s offices are full of patient complaining about neck pain4.

So while it may seem like a small issue, it’s actually a really big deal—especially for young people with developing bone structure who will spend years of their lives texting…

…not to mention the rest of us “older folks” who need to take special care of our spines as we age.

The Bright Light in All of This? Conscious Awareness about Technology Use Can Quickly Change Everything

You can’t be expected to change what you aren’t aware of, that’s a given.

But now that you are aware of the health consequences of what I call “chronic texting”, you can choose to take simple steps to protect yourself.

Just like we choose our way of eating given the seemingly unlimited options, our screen time demands a similar conscious relationship. 

Here are some easy modifications you can make to enjoy a healthier relationship with your mobile device:

#1: Talk on the phone more & establish a text-free zone

While it may not be as convenient, the more you talk on the phone the less you’ll need to text.

And chances are, you’ll save time (less texting and more real conversations mean less miscommunications) and make more meaningful connections too.

The easiest way to do this is to establish a text-free zone by use texting for information exchange-only: “running ten minutes late, see you soon”— versus a primary means of communication: “how about that party last night? I can’t believe Steve fell into the pool. did that guy you were talking to ever call you?

You get the idea. A true conversation warrants a phone call.

#2: To avoid continuous partial attention, give yourself a phone allowance

I can’t tell you how many of my patients tell me they check their phones every 5 minutes.

That type of habit is a perfect recipe for continuous partial attention, anxiety, chronic neck pain, dry eye, insomnia, and (eventually) burnout.

Instead, try checking your phone every hour or more.

For parents with children, many experts recommend putting your phone in another room while you’re all together so you can be fully present and set a good example.

Sure you can check your phone, but do it when the kids aren’t around—or tell them you need to focus on replying back to so-and-so for 2 minutes, that way they don’t feel ignored.

And if you want to hog-wild and really experience a drop in your stress levels, try putting your phone away 2-3 hours before bed.

For a good night’s sleep, charge your phone overnight in another room.

#3: Hold your phone at eye level

This is simplest way to prevent text-neck—bring your phone to your eye-level and stand up straight.

We’ve barely touched on the potential health pit-falls of chronic texting today, and I have no doubt the body of research on this important topic will continue to grow.

Thankfully, with what you’ve learned today coupled with a more conscious awareness of your screen time, you have everything you need to avoid some of the most common health consequences of texting while boosting your sense of inner peace, contentment, and happiness.

In health,

-Dr. Patricia

August 14, 2018 0 comment
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MindfulnessPeaceful Mind

The 5 Missing Steps to Mindful Eating…

by Dr. Patricia August 15, 2017

The practice of mindful eating—being present, thankful, and focused as you eat—has become a popular way to help people slow down, lose weight, and reconnect with their food.

I am a strong believer in this approach for everyday use, and recommend it to my patients struggling with emotional eating, overeating, and food addiction.

And though much advice is given on becoming mindful while you eat, very little emphasis is given to the importance of mindful meal preparation.

Meal planning, shopping, cooking…all these steps are crucial to cultivating a successful, holistic, connected eating experience.

In today’s post, we will offer 5 Steps to developing awareness around mindful meal preparation to help you reconnect with your food at its source.

If you already practice mindful eating, these keys will only enhance your experience. And if you’ve never practiced mindfulness with regards to food, this is an excellent place to begin overcoming food disconnect for good.

Mindful Meal Preparation Step 1: Mindfulness starts with planning

A menu plan is the first step toward developing your holistic mindful eating practice.

For some, this will mean writing out a fixed menu and grocery list for the entire week, then doing one big shop.

For others, this may mean planning one day for your meals the next day, and shopping each day for whatever foods are freshest. Shopping daily is common in many European cultures where mindful meal preparation and mindful eating is a natural part of daily rhythms.

There is no wrong way to do this, the main points are:

Think about what you will eat at least one day before you will eat it.

Take the time to craft a menu that will be enjoyable and realistic for YOU to plan, shop for, to cook, AND to eat.

  • If you don’t enjoy cooking, opt for simple 20-30 minute meals.
  • If it’s the middle of winter, don’t count on finding fresh figs or heirloom tomatoes for an arugula salad.
  • Set yourself up for success based on your time, skill set, and favorite foods. For example, if you work 60 hours a week, attempting an all-raw menu at home may not be the most realistic course of action.
  • Make a grocery list at the time of menu planning and stick to it. This will help you get organized, save time and money, and keep you focused at the store.
  • Write your menu plan down so you don’t forget.

Not wild about menu planning? Then check out some of my favorite time-saving apps and menu planners:

  • The Nourished Kitchen Meal Plan Subscription offers a sample menu free, then paid subscription follows. Focus on grain-free, fermented foods.
  • Anylist is a great app for families or couples who need to collaborate on a single shopping list, with a free or a premium version that lets you set up location-specific reminders for certain items (eg: if you’re at Whole Foods and don’t want to forget your favorite almond milk).
  • 100 Days of Real Food Menu Planning offers free menu planning focus on real, whole foods.
  • Mealboard app lets you tap and add recipes from your favorite blogs or site while aggregating a grocery list and helping you budget.
  • Veggie Meal Maker offers a free 30-day subscription with a focus on vegetarian/vegan foods.

Mindful Meal Preparation Step 2: Be mindful of where you choose to shop

 

Imagine traveling through time from the 1800s to the 21st century and winding up in a modern grocery store.

Suddenly you would be surrounded by aisles and aisles of brightly package foods only identifiable by illustrations or photos on their labels, bad lighting, bad music, and only a small section dedicated to fresh foods—much of which are also packaged in plastic and Styrofoam.

Apart from feeling immediately overstimulated and confused; you wouldn’t have a CLUE how to procure your food.

If you think about it, the typical grocery store experience is indicative of food disconnect.

Here are some tips to help you shop smarter:

  • Seek out local health food and natural food stores.
    • Also, many local privately owned grocers and grocery store chains stock items from local growers.
  • Frequent local farmer’s markets.
  • Join a Community Supported Agriculture (CSA) program.
  • Look into weekly produce box programs—often offered by farms, integrative health practitioners, health food stores, or local restaurants.
  • When you do have to shop big grocery (and realistically, many of us do) stick to the perimeter, stay true to your list, and buy local and organic as much as possible.

Step 3: Be mindful of whom you support with your grocery dollars

Mindfulness starts on the farm…factory…or feedlot.

Look for produce from organic growers who nurture the land and soil through conservation efforts.

If you can find biodynamic through a farmer’s market or CSA…even better!

If you eat meat and poultry think about the welfare of the animals. Look for organic, grass-fed and finished/pasture-raised, ideally with an Animal Welfare or Certified Humane label.

The term “free range” on eggs and poultry sounds good, but is misleading. More often than not all it means is the chickens have limited access to a tiny, screened-in porch for a fixed number of hours per day.

For fish and seafood, avoid farm-raised, and look for wild fish/wild-caught, sustainable, and steer clear of endangered species.

For up-to-date info on sustainable seafood, visit seafoodwatch.org and download their app.

For more on truth in meat and dairy labeling, click over to the Environmental Working Group’s webpage on decoding meat and dairy labels.

Mindful Meal Preparation Step 4: Develop peaceful cooking habits, cook with love

Food prepared with love just tastes better and is likely a lot better for you.

A study from the University of Maryland showed that food really does taste better to us when we believe it was made by someone we love or admire1.

In addition, the late researcher, Dr. Masaru Emoto, has also done some fascinating research on the effects of positive and negative words, emotions, and music on water crystal formation2, which may explain why food prepared with love feels so different.

Since most of our food is either made up of OR is cooked with water, Dr. Emoto’s research is worth taking to heart in the kitchen.

If you have taken the time to craft a meal that suits your tastes, timeframe, and skill set, then creating a peaceful, enjoyable, and healthy atmosphere in the kitchen will naturally follow.

Here are some peaceful cooking tips:

  • Begin cooking with a thankful heart.
    • If you wish to use a mantra, try this: “Food and life are sacred, and to be enjoyed with a thankful heart and open spirit of celebration. ” I often focus on how fortunate I am to be able to have access to amazing food, a creative cooking spirit (from my Italian grandmother), and friends and family to enjoy meals with.
  • Turn off the TV.
  • Opt for silence or relaxing, uplifting music.
  • Resist the urge to multitask or talk on the phone.
  • Wear comfortable clothing that you don’t mind getting dirty.
  • If you can, cook with loved ones (yes, pets count!).
  • Enjoy a healthful, relaxing beverage while you cook, like kombucha, herbal tea, or even a glass of red wine now and then.

Julia Child had some great advice on the topic of relaxing into cooking…even if you’re a novice,

“Usually one’s cooking is better than one thinks it is. And if the food is truly vile … then the cook must simply grit her teeth and bear it with a smile—and learn from her mistakes.”

In other words, enjoy yourself and cook with an open mind and heart.

Step 5: EAT Mindfully

After all the amazing work you have done procuring and preparing your food mindfully, don’t forget to carry that mindfulness into the dining room.

For an easy get-started guide on mindful eating, I highly recommend viewing: The 7 Habits of Mindful Eating video, by author Lillian Cheung of The Harvard School of Public Health.

A Word about Eating Out

If you can’t cook, or just enjoy going to out eat many of the same steps apply.

Plan where you will eat.

Think about whom are you buying from and how are they preparing your food. What’s the atmosphere like? Do the staff seem happy? Do they enjoy their work? Do they source food sustainably?

Eat with a thankful heart and enjoy eat bite mindfully.

When you do have to grab a meal on the go, think light: light food, light attitude…and consider taking some plant-based digestive enzymes if you need them.

And remember, we can’t always control where our food comes from, but we can always be thankful for it.

There you have it, the 5 missing steps to mindful eating that will help you reconnect with your food, get organized in the kitchen, strengthen your cooking skills, and cultivate a stronger relationship with your local food community.

-Dr. Patricia

References:

August 15, 2017 0 comment
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About Dr. Patricia

About Dr. Patricia

Hi, I'm Dr. Patricia Fitzgerald. I have always been very curious...

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