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      Winter and Chinese Medicine: How to Support Immunity,…

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      Anatomy of a Smoothie aka Smoothie Making 101:…

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      Strategies to Support & Fortify (vs.”Boost”) Your Immune…

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      Ginger: Herbal Ally of the People

      April 6, 2020

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      Strategies to Support & Fortify (vs.”Boost”) Your Immune…

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      Increase Energy, Focus, and Creativity with this Powerful…

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      Meet Congee: The Humble and Potent Chinese Medicine…

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      Take the “Bite” out of Kale and Other…

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Nature

Emotional WellnessHerbsNatureVibrant Health

How Your “Scents” of Smell Influences Your Emotions And Nourishes Your Brain

by Dr. Patricia July 1, 2019

One of my favorite things about the beginning of spring is the incredible smells that waft through the fresh air.

New tree blossoms, freshly cut grass, daffodils and tulips, and that wonderfully clean after-rain smell all provide a lift for our spirits and while calming our minds.

And while many of us appreciate and relish these natural aromas, their influence on our brains and bodies is often overlooked.

For example, did you know your sense of smell is 10,000 times more acute than your other senses?

Once you sense a smell, that information travels to your brain faster than light or sound.

This is one reason smells are associated with such powerful memories and emotions.

That smell of food from your high school cafeteria or the smell of the surf from summer vacations you experienced as a child become embedded in your memory, triggering strong emotions later in life.

Let’s explore how this works in the brain…

The Physiology Behind the Scent-Brain Connection

When you sense a smell, any smell, its molecules enter through your nose where they interact with olfactory cells, which then send an impulse across the blood-brain-barrier to the limbic system1.

Your limbic system is a complex and primitive part of the brain made up of nerves and structures, and is located very close to the cortex related to instincts and mood.

Two structures contained within the vast limbic system are the amygdala (which is also connected to the hypothalamus) and the hippocampus, both of which have been shown influential in terms of mediating our emotions and behavior impacting things like friendships, attachment, love, mood, and laughter.

Once those scents pass through the limbic system, they move on to olfactory cortex located near the back of the brain.

It is at this point you “recognize” or actually sense the smell, though it has already impacted your brain and emotions.

And all this happens faster than the speed of light or sound…pretty cool, huh?

Given that scents cross the blood brain barrier, it is essential we do our best to control what we inhale

I know this is hard—especially in a city like LA with our regular smog alerts and wildfires.

However, notice I said “do our best to control what we inhale”, because our best is all we can do and it can make a noticeable impact on your physical, mental, and emotional health.

The first step to controlling what goes into our nose and brain is to remove any toxic smells from our homes, cars, or work environments

To start, I highly highly recommend purging any artificial air fresheners and fragrances.

I am not exaggerating when I tell you these are one of the most disastrous inventions in human history. I could (and will) write a whole post on the health detriments of these, but for the purposes of today’s topic here are some quick-facts23:

  • Air fresheners and artificial fragrances contain dozens of potentially toxic or proven-hazardous cancer-causing, allergen-producing, endocrine-disrupting, lung irritating ingredients
  • Air freshers alone can emit over 100 different chemicals including formaldehyde, ethanol, and VOCs (volatile organic compounds)
    • In a study of hazardous VOC emissions from air fresheners, all American air fresheners tested positive for at least one of these harmful substances
  • Air freshener companies typically only disclose 10% (or less) of their ingredients on the label, and other companies can simply list the term “fragrance” to cover their bases
  • Over 20% of Americans report adverse health effects to these poisons
  • Even “green” or “organic” brands can emit potentially hazardous chemicals

So please, get rid of air fresheners/artificial fragrances in your homes, cars, offices, cleaning products, and personal care products (soaps, creams, perfumes, lotions, etc.) as soon as possible.

Next, make sure your indoor air is as clean as possible.

The best ways to accomplish this are:

  • To clear the air in your home by open your windows at least once a day
  • Have your air ducts cleaned every 3-5 years
  • Replace your vent filters with brands that catch more indoor pollutants
  • Have your carpets cleaned bu a non-toxic carpet cleaning company
  • Vacuum and dust regularly
  • And invest in a high-quality indoor air filter

There are many great brands of air filters to choose from, but I like the ones that filter out several types of pollutants (such as germs, allergens, pollen, etc.) and don’t require replacement filters.

Finally, create healthier air in your car

Many of us spend hours a day in our cars, without much awareness of the stinky exhaust and road pollutants we’re breathing in.

While we can’t control the smells of the road, there are three easy ways to remedy this:

  1. Get rid of car air fresheners
  2. Invest in a car air filter (here’s a list of Review Lab’s Top 6)
  3. Use pure essential oils in a car diffuser. There are a lot of brands to choose from, but Syntus is the top-selling model on Amazon and fits in your cupholder.

How to choose and use essential oils therapeutically

Pure essential oils made from non-synthetic ingredients are incredibly beneficial to your body and brain.

They’re also a perfect substitute for synthetic fragrances and air fresheners.

The key is to choose essential oils that are 100% pure with no synthetic ingredients or fillers, ideally organic.

Helpful tip: Some companies use the term: “therapeutic-grade” when describing their oils. This is a marketing term which is somewhat misleading, in my opinion, as all pure aromatherapy is therapeutic. So, while many reputable companies use this term it doesn’t necessarily mean their product is superior.

Essential oils impact your brain, mood, and physical health in many different ways. Some of my favorite healing essential oils include:

  • Lavender, mandarin, or neroli are calming and help with sleep
  • Rosemary helps stimulate memory and boost brain power
  • Citrus oils. like orange or grapefruit, help improve your mood
  • Thyme and tea tree have powerful antibacterial/antiviral properties
  • And tree-based oils, like cedarwood and frankincense, are grounding and cleansing

Important note: If you live in an area affected by high ozone levels, it is recommended you avoid citrus and pine-based essential oils per California prop 654.

Insofar as how to use essential oils, I recommend using a steam diffuser for best therapeutic results. But even smelling them straight from the bottle, using a burner, or putting them in a carrier oil and applying them directly to your body will get the healing message to your brain.

I encourage you to learn as much as you can about the therapeutic benefits of essential oils, as they are truly one of nature’s most powerful mental, emotional, and spiritual healing tools.

References:

July 1, 2019 0 comment
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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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About Dr. Patricia

About Dr. Patricia

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

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