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Peaceful Mind

Brain WellnessPeaceful Mind

10 No-Brainer Ways to Reboot Your Memory, Sharpen Focus, and Enhance Cognitive Performance

by Dr. Patricia December 11, 2018

Cognitive health issues in the old, middle-aged, and young is a rather disturbing trend I’ve noticed in practice over the last 5-10 years.

Yes, as we age it is considered “normal” to have “senior moments”, but what brings me pause is the number of 20, 30, 40 and 50 year olds coming to me for with concerns regarding memory and focus.

And make no mistake, no otherwise healthy person in their prime-years should be having chronic cognitive health issues (no matter how “normal” it’s become).

We’ve looked into this before in a previous article: “Is Your Smartphone Addiction Ruining Your Memory“, but I wanted to continue the conversation with a more action-oriented article.

Today’s post will focus on 10 no-brainer (-: ways to reboot your memory, sharpen your focus, and enhance (and protect) your overall cognitive performance.

Whether you believe your brain-hiccups may be from over-exposure to technology, old head injuries, mood disorders, lack of sleep or too much stress, there is a remedy here to help.

#10: Alpha GPC

A lesser-known cognitive health booster—but a powerful one is: Alpha Glycerol Phosphoryl Choline, also known as Alpha GPC.

While it sounds like a manufactured drug, Alpha GPC is a naturally-occurring choline-containing molecule found in a variety of foods such as red meat, pastured eggs, dairy products, organ meats, and cruciferous vegetables.

What makes it magical for brain health is it’s relationship to the neurotransmitter, acetylcholine—which is a product of the metabolism of Alpha GPC in the gut and brain.

Once Alpha GPC is metabolized into acetylcholine, it has been shown to have significant benefits to cognitive function including: memory formation, focus, learning ability, and memory recall.

Studies have even shown Alpha GPC effective in helping restore memory in stroke and TIA patients1.

#9: Acetyl-L-Carnitine

This simple amino acid, which also contributes to optimal production of acetylcholine, has been shown to do wonders for enhancing memory, learning capacity,2 and brain aging3.

One study even suggested it had beneficial effects on some clinical features of Alzheimer-type dementia, particularly those related to short-term memory4.

#8: Phosphatidylserine (PS)

PS is one of my favorite supplements and has significant research to back up its memory-enhancing, cognition-supportive, stress-reducing properties. It is a phospholipid, a fatty substance. The body produces it, and we get most of our intake from food.  Food containing phosphatidylserine include organ meats and Atlantic mackerel, which are not common in the modern diet. Supplementation can be helpful,  and research suggests it may be helpful with symptoms of Alzheimer’s disease.

#7: Bacopa

Bacopa is an Ayurvedic herbal remedy long-prized as a brain tonic and memory enhancer.

It’s been traditionally used for a variety of neurodegenerative diseases including anxiety, depression, and epilepsy in addition to memory, concentration, and focus.

An interesting side note: Bacopa was recorded in early Ayurvedic texts to have been used by scholars to help them memorize lengthy hymns5.

Modern studies have shown Bacopa to be effective in: reducing oxidative stress in the brain, enhancing cerebral blood flow6, enhancing learning, reducing anxiety, and improving memory consolidation78.

Because of its beneficial effects on both mind and spirit, I often recommend Bacopa for those who need a brain-boost and tend toward anxiety.

#6: Lion’s Mane

While its name may conjure up images of a medicine man gingerly collecting fur from a sleeping lion, Lion’s Mane AKA: “Bearded Tooth Fungus” is a powerful medicinal mushroom that’s been used in Traditional Chinese Medicine for centuries.

Thankfully, modern medicine is finally catching on the cognitive health prowess of this ferocious-sounding fungus.

For example, recent studies have shown Lion’s Mane effective in stimulating and supporting nerve-growth factor production in the brain9, which helps us process new information.

Human studies have also shown Lion’s Mane effective in improving short-term memory, photographic memory10 and cognitive function in those with mild cognitive impairments11; and animals studies have showcased its’ neuroregenerative capabilities12.

#5: Aerobic exercise

If brain health is the goal, then aerobic exercise can help.

While you don’t need to overdo it, regular aerobic exercise like brisk walking, cycling, or swimming, helps pump more blood and oxygen to your brain while reducing your glucose levels; all of which protect your brain from degeneration.

#4: Qigong

In addition to regular aerobic exercise, the ancient practice of Qigong has also shown significant benefits to healing, relaxing, and protecting the brain13.

Beyond brain health, there is an entire hospital in China known as “The Medicine-less Hospital” dedicated to using Qi Gong as its only remedy to heal patients with a wide variety of ailments…so this is serious stuff.

Much of Qigong’s brain-healing power can be accredited to stress-relieving benefits of regular practice, which forces you to be fully present and focused on the moment.

As a Qi Gong instructor, I’ve found that regular practice (even once or twice per week) can go a long way in resetting a scattered brain and calming an anxious heart.

#3: An honest self-assessment of your screen time/social media use

It’s been proven beyond a shadow of a doubt, that excessive screen time and over reliance on technology hurts your brain.

And while we certainly must live our lives, we must also strike a firm balance between practicality and addiction when it comes to Smartphones, tablets, social media, etc.

For more information, please see my previous articles: Is Smartphone Addiction Ruining Your Memory? and Texting: Reshaping our Brains, Necks, and Relationships.

#2: Spend time with loved ones and serving others

It may sound too good to be true, but spending more face-to-face time with your friends and family and helping others, is incredibly powerful for keeping your brain young.

This work on several different levels. For example, spending time helping others (and forgetting about yourself) helps keep life in perspective, which will reduce your stress levels and make you happier overall.

And studies have shown that people with more of a robust social support network have better memory and cognitive health than those without14.

Again, much of this has to do with the reduction in stress that healthy relationships offer us.

#1: Get enough sleep

This is my #1 tip…because it’s so, so important.

If you’re not sleeping enough, which means 7 1/2 – 9 hours (or more) a night then you will have impaired cognitive function; no matter what your age, lifestyle habits, or genetics.

One of the lesser-known reasons that deep, natural sleep is critical to brain function is that it activates a newly discovered system in your brain known as the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its similar function to our lymphatic system—a primary detoxification system—the glymphatic system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew and it is only activated during deep, natural sleep.

(I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“)

Plus, during sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information.

If synpatic pruning cannot take place due to poor quality sleep, it will impair your ability to form new memories and retain new information (some of my patients humorously refer to this as “new-mommy or daddy-brain”).

Where to start?

No matter if your cognitive health issues are mild, moderate, or severe, your primary focus should be getting your sleep sorted out…because that will make the biggest difference.

Second, if your issues are mild to moderate and you’re under age 50, start by trying some of the other recommendations above, and talk to your practitioner about including the supplements recommended.

Finally, if your issues are moderate to severe, do not despair!

Instead, seek out the assistance of a qualified integrative health practitioner to help you identify the root cause of your issues and customize a healing plan.

I can tell you from experience that the brain—just like the body—is brilliantly designed to heal and regenerate when given the proper tools and nourishment to do so.

Blessings on your path to better memory, focus and cognitive well-being.

-Dr. Patricia

 

December 11, 2018 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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HerbsPeaceful MindVibrant Health

Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life

by Dr. Patricia October 9, 2018

Meet Megan.

Megan is a 42-year-old working mother who always feels tired, stressed out and she never has enough time in the day.

Despite her healthy nutrition and exercise habits, she’s recently been diagnosed with hypothyroidism and doesn’t know how reclaim control of her once-balanced life.

Next, say hello to Corey.

Corey is a 20-year old college student who is also chronically fatigued, has trouble sleeping, and suffers from painful and embarrassing digestive issues.

Despite his high-hopes for college and future career, Corey’s health is interfering with his life to the point he may have to drop out of school.

Megan and Corey are completely different people living completely different lives, but they both suffer from a similar condition: feeling chronically stressed rooted in the seemingly endless demands of the modern world.

I see versions of Megans and Coreys all day long in my practice. These are the “wired-and-tired”—seemingly healthy, accomplished and intelligent people on the verge of burnout.

They can’t sleep, even though they’re desperately tired.

They can’t relax, even though it’s what they want to do most.

And they’re on-edge much the time, unable to cope with day-to-day stressors.

If you can relate to these fictitious, although very familiar, characters you’re not alone.

Chronic stress, chronic disease, toxicity, negativity, and the always-on nature of modern life take its toll on even the most healthy and centered people.

In fact, it’s often health-conscious people who come to me for support with this.

They lament that they “should be” doing more to take care of themselves, yet life has gotten away from them and caused their health to get off-track.

In situations like these, I always recommend a two-phase approach:

  • First: they need some fast relief, so they can get some sleep and reset their stress response.
  • Second: they need help learning, or re-learning, how to approach stress in a healthier way.

Today’s article is all about the first phase: fast relief.

And one of the safest and most effective naturals solutions for rebuilding resilience and getting relief from the effects of chronic stress are adaptogenic herbs.

What are Adaptogenic Herbs (aka: Adaptogens)?

Adaptogens are a category of herbs which help your body adapt to a variety of biological, chemical, and physical stressors.

I really connect with this category of herbs because adaptogens are the modern word for the ancient concept of “tonics”; used for centuries in my beloved Traditional Chinese Medicine. In fact, it is my favorite category of herbal medicine.

For example, in Traditional Chinese Medicine and Ayurvedic Medicine, different adaptogenic herbs are typically blended with other supportive herbs to create a tonic to restore strength, stamina, immunity, hormonal balance, and inner calm.

As they are increasing in popularity, you may also see them sold individually as tinctures, capsules or teas, and are often found in multi-vitamins, adrenal and anti-stress formulas.

How Adaptogens Work to Restore Balance

Like all herbs, every adaptogenic herb has a different function—individually and when blended with other herbs.

But generally speaking, adaptogens work by helping mediate your stress response on many different levels.

Depending upon the herb, it could work to balance your hormones, heal your adrenals, attack a virus which may be irritating your nervous system, reset your circadian rhythm and/or balance your blood sugar—which helps greatly with stabilizing your mood.

Adaptogens also help other herbs work more effectively.

Which is why they’ve been traditionally used to help restore strength and vitality in patients recovering from illness, surgery or shock.

To help paint a clear picture of how powerful these herbs can be for chronic stress, let’s look at 5 of my favorite adaptogenic herbs:

Cordyceps—aka: “The Zombie Mushroom”

Naturally I’d lead with an attention-grabber!

Cordyceps are a type of wild, medicinal fungi with powerful healing properties.

It gets it’s name “zombie mushroom” because it is a combination of caterpillar (or other insect) and fungus— the fungi infects the caterpillar (or insect) to survive.

While their half-caterpillar-half-fungi existence may seem odd, this precious medicinal has been used in Traditional Chinese Medicine for centuries to help build stamina, improve sexual function, reduce fatigue, and slow the signs of aging.

Recent studies have confirmed many of these traditional uses1, and have found cordyceps may posses promising anti-cancer properties2, 3.

Like many powerful adaptogens, Cordyceps are only found at high-altitudes of 3800 meters in the Himalayan Mountains.

Ancient healers believed it is this ability to adapt to hostile climates that gives adaoptgens their healing power.

Ashwaghanda

Also known as “Indian Ginseng” is an Ayurvedic herb that has become wildly popular in the Western world for increasing energy, reducing stress and helping with sleep.

It’s also been shown to help improve emotional well-being and stabilize mood 4, improve cognitive function5 and balance blood sugar6.

I’ve found most patients respond quickly to Ashwaghanda’s benefits, and especially appreciate its positive effects on sleep and anxiety.

It’s also worth noting that Ashwaghanda has been shown, in a double-blind, randomized placebo-controlled study, to be effective in helping people with underactive thyroid function by increasing TSH, T3, and T4 levels7.

Schizandra

This Chinese Herb is excellent for increasing energy and promoting inner calm. It helps with mental focus and can decrease brain fatigue.

It’s also used to help improve digestion, support the adrenals and as for liver health. Schizandra also supports hormonal health and is anti-inflammatory. It is a key ingredient in many of my favorite Chinese Medicine tonics, and is considered among the most versatile of Chinese herbs.

Holy Basil (aka: Tulsi)

I love this Ayurvedic herb so much I wrote a whole article on it last year: 5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More.

As an adaptogen, Holy Basil (aka: Tulsi) is excellent for enhancing immunity8, alleviating chemical, biological and emotional stress 9and as a digestive aid10.

I’ve also had patients report that it does wonders for seasonal allergies.

The most common Western preparation of Holy Basil is as a tea, which can be found in any natural foods store.

Rhodiola Rosea—Tonic of the Vikings

While we don’t often talk about herbs from Scandanavian and Russian medicinal folklore, Rhodiola Rosea is native to these arctic regions, and is gaining popularity in the West.

Like Cordyceps, it only grows at very high altitudes—where it has adapted to freezing temperatures. It was even believed to have been used by the Vikings to help increase stamina and boost energy .

Rhodiola Rosea has a delightful rose scent and flavor, and has been traditionally used to enhance fertility, improve sexual function, boost stamina (those mountains are COLD), build strength and ease depression and anxiety.

Modern research is quickly confirming many of these age-old uses, including Rhodiola’s effectiveness in helping people recover from stress-related burnout11 and heal from physical and mental fatigue12,13.

Bottom Line: if you’ve gotten off-track with your stress levels, adaptogens are a perfect spring board for change

Ultimately, the only way out of the chronic-stress-sink-hole is to learn how to better approach your relationship with stress—and modern life in general.

However, if you’re going through a rough-patch and need some quick, natural support, adaptogens can be your best friend. Your Chinese medicine practitioner, acupuncturist, or herbalist can help you find the right adaptogenic formula for your individual constitution. I find that these tonics formulas also really help my patients maintain the benefits they receive from acupuncture between treatments.

Not only will they take the edge off quickly, but their calming, centering effects will replenish you so you may be inspired to make those adjustments that will support long-term health and inner peace.

Blessings on the journey,

-Dr. Patricia

October 9, 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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NutritionPeaceful MindVibrant Health

Craving Sweets? How to curb sugar cravings naturally

by Dr. Patricia July 10, 2018

If you struggle with sugar addiction or experience intense sweet cravings at different times of the day (or month) you are in good company. After over 25 years of practice, I would put sugar-related issues on my very short list of what keeps people from living their best lives. Whether it’s the vicious cycle of feeling defeated over and over again when one feels like they have little control over their cravings, and/or the numerous health challenges (including immune response, energy, and mood) that sugar contributes to, I have witnessed many people sharing their frustration and feelings of hopelessness time and time again. Fortunately, I have witnesses the victories when my patients applied some of the strategies that I’ll share in this post. The absolute freedom and vitality that comes from overcoming an unhealthy relationship with sugar has allowed many patients who were stuck in unhealthy cycles, often for decades, to experience renewed health, vigor, and peace of mind.

First, let’s understand some reasons why sugar can seem to have such an overpowering influence.

According to the USDA, the average American consumes 66 pounds of sugar per year1.

That’s a heck of a lot—about 19 teaspoons per day—and speaks volumes to our country’s current obesity and diabetes epidemics.

While those are alarming statistics, the actual experience of eating so much sugar also often includes guilt, shame, and powerlessness. But no need to feel bad over that piece of candy or cafe mocha. It’s more important to understand the 3 main causes of sugar cravings in the first place so the solutions make sense and can be implemented smoothly.

#1: We’re hard-wired to crave sweets

Think about it.

From the time we are born we’re programmed to crave breast milk—which is loaded with precious nutrients, including an abundance of natural sugars which feed the brain, build up glycogen reserves in the liver and encourage a healthy appetite.

Additionally, as humankind has evolved, we’ve sought and prized sweet, calorie-dense foods like berries, fruits, honey and potatoes to give us the energy we needed to survive.

And while our natural sweet tooth has served us historically, modern access to processed foods and refined sugar is now doing us more harm than good.

#2: Sugar has been shown to mediate our stress response

If you’ve ever inhaled a chocolate bar after getting bad news, or relied on sugary drinks to get you through a high-pressure assignment, then you know how comforting sugar can be during times of stress.

And science has now proven that “self-medicating” with sugar can help mediate the stress response in some people. Temporarily.

Researchers at the University of California, studied the effects of sugar-sweetened and artificial-sweetened beverages on a group of women, and found that the group consuming the sugar-sweetened beverages had lower levels of stress-induced cortisol 2.

This means that if you’re stressed, sugar can indeed help you feel better. Again, temporarily.  Of course, this study is not intended to be encouragement to eat sugar to reduce stress, but rather a study looking into the mechanisms of the unhealthy relationship of eating sugar when stressed. The positive benefits on cortisol can be short lived, as regular consumption of sugar and disrupt a healthy cortisol metabolism and contribute to metabolic issues such as weight gain, inflammation, and diabetes. It also means stress increases your chances of becoming hooked on the sweet stuff, trapping you in a vicious cycle.

#3: Nutrient deficiencies fuel sugar cravings

While many people see their sugar cravings as a sign of weakness, it’s often a symptom of nutritional imbalance.

A lack of specific nutrients, like protein, B-vitamins, magnesium and chromium for example, can cause you to crave more sugar.

Now that you understand the 3 main causes of sugar cravings, lets look at some practical and natural ways to get those cravings under control.

Sugar craving solution #1: Include some protein at every meal and snack

Blood sugar stability plays a key role in food cravings, and protein is your best ally in maintaining healthy blood sugar.

That doesn’t mean you have to go paleo or start snacking on bacon—balance is the goal here, and for some, too much animal protein can cause energy dips and other health issues.

Beyond animal-based proteins, you can snack on nuts, seeds, tempeh, hummus, beans and lentils.

Plant-based protein powders, soy-free, low-sugar protein bars or dairy-free milks in smoothies can be a good choice when are not able to have a proper meal. I often share with patients that I’d rather they have their protein in a bar or smoothie rather than skip a meal or have a high-carb meal as they are navigating this new world of protein at every meal and snack. That advice seems to help in the initial stages, and the intention is to gradually replace powders and bars with fresh food as often as possible.

Sugar craving solution #2: Up your consumption of veggies

Colorful vegetables are still your best source of life-giving nutrients, and you can eat as much of them as you want in place of sugary treats. When you focus on eating more veggies instead of trying to avoid sugar, the benefits from the increased vegetables naturally reduce sugar cravings.

Also, sweet-flavored vegetables like sweet potatoes, carrots, sugar snap peas, jicama and bell peppers help satisfy a sweet tooth and can be consumed regularly.

Focus on what you can have, not what you can’t have.

Sugar craving solution #3: Drink plenty of water

I learned a long time ago that food cravings are often a sign of dehydration.

This goes for sugar cravings too.

Next time you want to reach for that sugary snack, drink a glass of water or two and notice that your cravings will often subside.

A simple solution to reduce sugar cravings before they happen: drink 6-8 glasses of pure filtered or spring water per day. 

If you’re accustom to drinking sodas and crave that fizzy-satisfaction, try switching to sparkling water (unsweetened naturally flavored also an option) .

Then gradually replace with non-carbonated water and/or water with slices of fruit, and eventually you’ll be satisfied with plain water.

Bottom line: while I prefer my patients not consume copious amounts of carbonated beverages for their bone and digestive health, if you need to drink fizzy water for a period of time to break your soda habit, go for it.

Just make it your goal to switch to plain, pure water as soon as possible.

Sugar craving solution #4: Don’t skip breakfast!

Keeping your blood sugar stable starts with what you eat in the morning…so don’t skip breakfast.

You don’t have to eat a large amount of food, but a balanced breakfast with some carbs and protein can do wonders for curbing sugar cravings later in the day.

Some of my favorites are:

  • Protein smoothies with pea or hemp protein, berries, bananas, and greens
  • Eggs with gluten-free toast or in a gluten-free wrap (such as a coconut meat tortilla)
  • Dairy-free yogurt with hemp seeds and gluten-free granola

If you can handle dairy or cultured dairy, go for it. Personally, I do better without (hence the dairy-free milk choices).

Sugar craving solution #5: Get enough sleep and address sleep issues

Sleep has a huge impact on your blood sugar levels, appetite and sugar cravings.

If you don’t get enough sleep, it can cause sugar and food cravings by interfering with your leptin and ghrelin levels3.

Leptin and ghrelin work together to regulate your appetite and satiety.

So if they are imbalanced, you’ll have a hard time feeling full and satisfied which can lead to cravings for high-calorie, high-sugar foods.

Additionally, a lack of sleep causes an increase in cortisol4, your body’s stress hormone, which (as we covered above) can drive you to self-medicate with sugar.

How much sleep should you get to avoid these hormonal imbalances?

That varies a bit from person-to-person, but ideally you should get between 7 1/2 – 9 hours of sleep per night and awaken feeling refreshed and recharged.

If you’re having trouble falling asleep, staying asleep or waking up refreshed, talk to your integrative health practitioner immediately to get that resolved.

Sugar craving solution #6: Consider supplementing with the following vitamins/minerals

While supplementation alone will not curb sugar cravings entirely, optimizing the following key nutrients can really take the edge off sugar cravings:

  • Chromium—this mineral is used by doctors to control blood sugar levels and can be helpful, in small doses, to combat sugar issues.
  • B-vitamins—B-vitamins are quickly depleted by excess sugar consumption, and I’ve had many patients report a reduction in cravings after taking a high-quality B-Complex.  Check with your practitioner about the best formula for you—especially if you have the MTHFR mutation—and make sure it contains ample B12.
  • Magnesium—sugar intake also depletes magnesium reserves, and magnesium is critical to maintaining your stress response, helping anxiety and promoting healthy sleep. I recommend magnesium glycinate for its superior absorbability and gentleness on the stomach.
  • High-quality probiotics—it’s been long-recognized that gut issues, like candida, are exacerbated by sugar. And recent research has shown what you feed your gut bacteria can have a significant impact on which foods you crave5. Thus, it’s a good idea to include a high-quality probiotic to help promote “good” gut bacteria and help knock back those cravings.

For specific doses and formulas, be sure to check with your practitioner.

Sugar craving solution #7: Change your relationship with stress

By now you’ve learned how stress and anxiety can trap you in a vicious sugar-craving-cycle.

Becoming aware of that is the first step, the next step is to do something about it.

When it comes to changing your relationship with stress—and anything for that matter—I’ve always found it’s easier to replace unhealthy habits with healthy habits, rather than trying to just quit cold-turkey.

This blog has numerous stress management tools under the “Peaceful Mind“, “Joyful Spirit” and “Loving Heart” categories, and many of the points above will help you reduce stress and anxiety naturally.

Sugar cravings and sugar addiction may seem impossible to overcome at times…especially with societal pressure to “indulge” so many treats available at our fingertips.

The good news is, you now have the knowledge and power you need to start overcoming sweet cravings and take back your health.

Take it a step at a time and always, always be kind to yourself in the process.

Sweet blessings,

-Dr. Patricia

July 10, 2018 0 comment
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Emotional WellnessJoyful SpiritPeaceful Mind

How to Naturally Regulate Your Vagus Nerve for Better Mood, Digestion, Heart Health, and More…

by Dr. Patricia June 19, 2018

If you’ve ever experienced butterflies in your stomach or that infamous “gut feeling”, then you are indeed familiar with the workings of the vagus nerve.

The vagus nerve is a long, meandering nerve that runs from your brain all the way to your gut.

The word “vagus” comes from the Latin word: wanderer—which is a perfect personification of this long, branching, tree-like system.

This complex, far-reaching nerve acts as an information super-highway between the brain and other organs and systems in its path—including the gut, lungs, and the heart.

Your vagus nerve also acts as the command center for your parasympathetic nervous system—which plays a key role in how you respond to stress by controlling your rest-and-digest response (the opposite of fight or flight)1.

It also communicates directly with your enteric nervous system, also known as your gut-brain connection.

So yeah, this nerve has a ton of influence on how your organs, systems, and even your mood function.

And, if not cared for properly, your vagus nerve can become imbalanced or “weak”, which has a direct affect on your stress response and the organs and systems in its path.

What Causes the Vagus Nerve to Become Imbalanced?

It’s important to understand that the vagus nerve can become overactive or underactive, but most people today suffer from an underactive vagus nerve.

The most common result of an overactive vagus nerve is fainting or a bad case of the jitters.

While genetics do play a sizable role in underactive function, there are key health and lifestyle factors that impact the health of your vagus nerve.

Some driving lifestyle factors behind vagus nerve imbalance include:

  • Chronic stress
  • Poor digestion/gastrointestinal stress
  • Inflammation
  • Fatigue
  • Anxiety
  • Depression
  • Excessive consumption of alcohol
  • Poor posture and muscle tone

This list covers pretty much all the chronic health issues of modern life.

Since the vagus nerve mingles with so many organs, most notably your brain, heart, lungs, and gut their fates are intimately intertwined.

In other words: if your vagus nerve isn’t healthy, it’s likely one or more of the organs in its path will also suffer ill effects…or vice versa.

As ancient wisdom and modern science continues to show us: everything in our bodies, minds, and hearts is deeply interconnected.

Symptoms of Vagal Nerve Imbalance

In Traditional Chinese Medicine, we see vagus nerve imbalance manifest in the heart, liver, gall bladder, and stomach.

These patients often present with symptoms of digestive imbalance, such as irritable bowel syndrome, leaky gut or reflux; and/or perceived symptoms of heart disease such as heart flutters or abnormal heart beat—which are directly connected to the GI system, liver, and gall bladder.

Since the vagus nerve is so intimately connected to your mind (brain) and body (organs), we also look for emotional imbalances which correlate to these organs such as: anger, anxiety, fear, irritability, an inability to let go, etc.

In Western medicine, researchers have begun discovering links between vagus nerve tone and a variety of conditions, including:

  • Heart disease—since the vagus nerve controls the parasympathetic nervous system it has a direct impact on heart rate via electrical impulses. Therefore, if your vagus nerve is underactive, it can have a negative impact on heart health.
  • Anxiety2
  • Alzheimer’s/memory problems3
  • Inflammation and inflammatory diseases such as rheumatoid arthritis4
  • Depression5
  • Tinnitus6
  • Epilepsy7
  • Migraines—the effects of vagal nerve stimulation on migraine headaches has been so successful, that last year the FDA approved a vagus nerve stimulating device for migraines8
  • Pain tolerance 9—specifically, our perception of pain

As the studies above suggest, all these conditions may be improved from what’s known as vagus nerve regulation.

This can occur via a medical device or by 100% natural methods.

Since Traditional Chinese Medicine has had success through natural vagus nerve regulation for centuries, and I always suggest a natural approach first we’ll now look at the best non-artificial ways to tone up your vagus nerve.

7 Natural Ways to Improve Vagus Nerve Tone and Function

1: Meditation—research has shown meditation has a powerful impact on the vagus nerve by optimizing its functional connectivity.

This was shown to lead to a reduction in inflammation, which offers additional benefits to the nerve and all those organs in its path10.

While the study specifically measured the effects of mindfulness meditation, commonsense suggests any type of meditation that calms the mind, reduces stress and relaxes the soul will benefit your vagus nerve.

2: Chanting—since your vagus nerve connects directly to your vocal chords and throat, chanting acts as a natural toner.

If you’ve never tried chanting before, start out by humming the word: “om” or “ah” as long as you can. Then stop, take a few deep breaths, and repeat 5-10 times (or more if you’d like).

3: Laughing and Smiling—we’ve talked about the stress-busting benefits of laughter before, and since stress is the enemy of good vagal tone, regular laughter is a must for keeping this nerve in ship-shape.

Further, it’s been reported that an interested side-effect of vagal nerve stimulation on children with epilepsy is uncontrollable laughter11—which says something about the connection between vagal stimulation and happiness.

4: Deep belly breathing—research has shown that breath work is one of the most effective ways to stimulate your vagus nerve and reduce stress12.

It works by activating your parasympathetic nervous system, calming the fight or flight response and balancing your heart rate. All of which have a direct impact on the vagus nerve.

For best results, breathe in deeply through your nose filling your belly with air while not moving your shoulders for a count of 5…then exhale slowly releasing the air for a count of 10.

Repeat 5-10 times every waking hour.

5: Qi Gong-—with its focus on deep breathing, natural movement and meditation, Qi Gong is an excellent practice for stimulating and toning your vagus nerve while reducing stress.

For stress relief, I recommend practicing at least twice a week.

6: Acupuncture—research shows that auricular or “ear” acupuncture is effective in stimulating the vagus nerve, increasing vagal activity and tone, and it can help treat neurodegenerative diseases via vagal regulation13.

Acupuncture has also shown great effectiveness in treating digestive disorders, lung issues, and balancing a host of other organs and systems directly related to the vagus nerve.

7: Earthing or Grounding—we’ve discussed the benefits of earthing or grounding—the practice of connecting directly with the earth by walking barefoot, swimming, or using a grounding device—before.

However, in researching this article I discovered that earthing can also benefit the vagus nerve. Here’s how: studies have shown electromagnetic field exposure can produce negative effects on the nervous system—including the vagus nerve14.

Therefore, by grounding yourself to the earth through direct contact or a grounding device, you reduce the effects of EMFs which benefits your vagus nerve.

Pretty amazing, isn’t it?

While medical science has come a long way in its understanding of the vagus nerve, it’s important to remember that the simple, natural solutions are still the best solutions…

…no artificial stimulation required.

June 19, 2018 0 comment
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Brain WellnessPeaceful Mind

Is Smartphone Addiction Ruining Your Memory?

by Dr. Patricia February 6, 2018

Here’s a quick challenge for you: can you recite your mother’s, spouse’s or best friend’s phone number without checking your Smartphone?

If you can’t, you are not alone. Few people these days keep phone numbers, directions or appointment times, in their head anymore. Instead, we rely on our Smartphones…they’ve become almost like extensions of our brains.

However, as I’ve learned from working with patients especially over the past several years, this level of reliance on technology does not come without a price.

A somewhat troubling trend I’ve noticed of late is more young patients in their 30s, 40s, and 50s seeking help with memory issues.

As a healthcare practitioner, this has troubled me as I didn’t see people in this age group for memory problems 10, 15, or 20 years ago.

Even though I have been able to offer support with acupuncture and by recommending specific supplements and lifestyle changes, the “why” loomed large in my mind and heart.

Why are such young people experiencing cognitive decline?

In today’s post, I will share my observations along with scientific research on why I believe Smartphones are a significant contributing factor to memory issues in the young.

Digital Amnesia—The Smartphone Memory Disease

I’ll admit, it didn’t take long before I began to suspect new technologies, like Smartphones, may be behind these memory issues in younger adults.

After all, it speaks to commonsense that if we rely on a device to supplement our memory with notifications, GPS, voice recognition, alarms, etc. our memory-muscle (if you will) could get weak.

So I started researching and sure enough “digital amnesia” is a real issue.

In fact, according to a recent survey by cybersecurity company Kaspersky Lab, 44% of the 1000 people surveyed between the ages of 16-55 said their Smartphone serves as their memory1.

With this knowledge, I started inquiring about my patients’ Smartphone habits. And sure enough, the younger ones with the memory issues claim to be addicted.

The addictive nature of the Smartphone has to do with the dopamine that’s excreted by the brain when we check social media, news feeds, email, etc. That dopamine gives us a feeling of “reward” and keeps us coming back for more2.

But, as I found out through researching, dopamine isn’t at the root of why Smartphone addiction affects memory…

How Exactly Smartphone Usage Affects Your Memory

The body of research on this is growing, and I won’t attempt to share everything available, but here are some key facts you need to know about the Smartphone-memory connection:

Multi-tasking makes us less intelligent

Just try to hop on your Smartphone to look up one thing only…it’s hard, right? That’s because our phones contain so many apps and notifications it’s hard to view just one.

The same goes with Internet usage at home. Maybe you get online to pay a bill or look up a friend, and before you know it you have six screens open and are engaged in multiple online activities.

Screens and devices breed multitasking, and multitasking has been shown by The Institute of Psychiatry at the University of London to reduce our IQ significantly (as much as losing a night of sleep)3.

Distraction makes memories more difficult to form

This is key in understanding the Smartphone-memory connection.

Think about it, when we’re half-focused on learning a new skill or bit of information, how likely are we to form a strong memory about it? Not very.

The same goes for when we’re busy multitasking and quickly scrolling through information on our Smartphones.

While we may quickly recognize the information and say “hmmm, that’s interesting”, it is unlikely to be stored in our long-term memory due to lack of focus.

Case in point, last year scientists at MIT identified the brain neuron responsible for memory formation, and found that neurons works best when the subject is actively engaged and focused on what they are learning4.

Internet usage has taken away the social aspects of memory formation and retention

I found this very interesting.

According to a recent article published in Scientific American entitled: “The Internet Has Become The External Hard Drive For Our Memories”, memory formation has always had a social component.

For example, a few years ago if you needed help with a recipe, a math problem, or DIY project you would have called up a friend or family member to walk you through it, which helps cement the memory.

However, these days most of us would rather “Google” advice than call up a live person.

Which will get you the answers you need, but will not help you retain that information long-term.

Which is why you may have found yourself looking up the same recipe or advice over and over; without the social component, the memory simply doesn’t form as strongly.

Smartphone or device addiction can interrupt sleep, leading to greater cognitive decline

This is a lesser known cause of cognitive decline, but a very important one.

The blue light and stimulating aspects of Smartphones are huge contributors to sleep disturbances (and I am always blown away by how many of my patients sleep with their phones right next to their beds).

And when you aren’t sleeping enough (ideally 7-9 hours a night) your brain cannot engage in two key functions critical to memory health:

  • Its nightly cleansing via the glymphatic system. This newly discovered system acts like the brain’s cleaning service, cleansing out old information and dead cells (I discuss the glymphatic system at length in a previous post: “Science Confirms: Sleep Detoxifies Your Brain“). And it only is activated during deep, natural sleep.
  • Likewise, sleep is when your brain engages in what’s known as synaptic pruning, where old information is pruned out to make room for new information. Again, if you aren’t sleeping deeply, synpatic pruning cannot take place which impairs your ability to form new memories and retain new information.

What To Do About Digital Amnesia

Obviously the simple and best answer is to use our Smartphones less and our brains more.

However, if you truly have a Smartphone addiction this is easier said than done. While a full-blown digital detox (abstaining from screens for a period of days or weeks) would be advisable, I understand that’s not possible for most working adults.

Instead, I recommend kicking your Smartphone addiction a little bit at a time. Here are some starting points:

  • Keep your phone and devices out of the bedroom, period. No one needs their cell phone right by their head at night, keep it out of reach for better sleep.
  • If you’re having trouble sleeping, unplug 2-3 hours before bed. This will give your body enough time to wind down from the blue light and stimuli.
  • Turn off notifications. Each “ding” encourages the release of stress hormones, which will amp you up and disturb sleep.
  • Uninstall all non-essential messaging apps. This includes social media, email, Skype, etc.
  • Instead of using your GPS everywhere you go, use Google maps to print directions…then try and get there with no help next time
  • Designate at least one day a week as a screen-free day. On this day you dedicate your time to activities not involving a device, and use your phone only for phone calls.
  • Get a land line. If you really want to do something drastic to kick your addiction try getting a landline.  This is a really good option for those who just cannot answer the phone without getting distracted (and landlines are cheap these days).
  • Buddy up. As always, if you can make an agreement with a friend, family member or your healthcare practitioner to kick your Smartphone addiction, you will be more successful at it.

The good news is, it is possible to improve your memory challenges by taking the simple steps above to create healthier habits.

Your healthcare practitioner may also be able to help you curb addictive tendencies using acupuncture, meditation, supplementation and/or other lifestyle changes.

While the Internet and Smartphones may seem like the greatest inventions of our generation, the truth is there is nothing more precious than a strong and healthy brain rooted in an ability to make and retain memories.

For without memories, we are truly lost…and a device can never replace the world’s most incredible computer: the human brain.

I hope today’s article has served to heighten your awareness and knowledge about the very real impact Smartphones have on brain health, and what you can do to protect your memory, health and happiness.

In health,

-Dr. Patricia

February 6, 2018 0 comment
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Peaceful MindVibrant Health

How to Breathe Properly for Optimal Health, Sustained Energy, and a Quieter Mind

by Dr. Patricia January 2, 2018

It never ceases to amaze me that no matter how complex a health issue may appear, the keys to resolving it are often innate and very simple.

For example, I am often humbled by how few health-conscious people (and even healthcare professionals) know how to breathe properly.

They eat well, drink plenty of water, exercise, get acupuncture, and meditate, but somewhere along the way, they have forgotten how to breathe right.

And without proper breathing, which oxygenates our cells, awakens our brains, nourishes our blood, reduces stress, and boosts our energy reserves, we can’t ever achieve that ideal level of health we all long for.

The good news is, you already know how to breathe properly, you may have simply forgotten how.

In today’s article, we will explore why the majority of us are breathing incorrectly, and look at the tools you need to re-learn how to breathe properly and reap all its glorious health benefits.

Why We’re Breathing Incorrectly

We’ve talked about chronic stress a lot on this site. And one of the roots of chronic stress is being trapped in a consistent state of fight or flight.

When we enter into fight or flight—a natural process designed to help us survive in dangerous circumstances—our body pushes blood to our extremities and ramps up stress hormones production. It also quickens our breath so we can flee more efficiently (think runner’s-breath).

This biological response is a life-saver if you need to escape or fight to save yourself from danger. However, thanks to 24/7 technology and other modern stressors, we all spend way too much time in fight or flight on a daily basis.

This causes a laundry list of health issues, including chronic shallow breathing, or “chest breathing.”

I’ve also observed that babies, toddlers, and children all breathe correctly through their diaphragms. But children mimic adults, and as they grow and observe others they begin to mimic their shallow breathing patterns…which develops the habit of what’s known as chest-breathing.

Plus, many of us (especially women) may have made a choice years ago to suck in our stomachs to appear thinner, which results in shallow, upper body breathing.

Thus, we need to re-learn how to belly breathe properly as adults (and let go of the idea that a flat, motionless stomach means a healthy body).

And not just as part of a yoga practice or daily meditation, but as part of our everyday, every moment lifestyle.

Just like we understand the difference between dieting and making a lifestyle change to eat whole, unprocessed foods, I am passionate about emphasizing that we are not talking about a breathing “technique” to incorporate when we are thinking about it or in special classes which incorporate breath awareness. Proper breathing is something to incorporate regularly–in every breath.

A Quick DIY Test Reveals if You’re Breathing Properly

Whenever I lecture, I ask the audience (often composed of doctors, yoga experts, and other integrative healers) to take a deep breath.

Virtually everybody breathes into their chest, which is not what we want. Proper breathing involves breathing into your diaphragm or belly, with a still chest and shoulders.

Are you breathing properly?

To find out, try this quick DIY breath test at home:

Bring your awareness to your breath, breathe in deeply, and as you’re doing this, ask yourself the following questions:

A: Do my shoulders move when I breathe?

B: Does my chest or my belly puff out?

If your shoulders move up when you breathe and/or your chest puffs out more than your belly, then you are not breathing properly.

What is Proper Breathing (and how to do it)?

Proper breathing is also known as diaphragmatic breathing, deep breathing, or belly breathing…and it’s incredibly simple to re-learn.

Here’s how to do it:

  1. When you breathe in, sit up straight (posture counts) concentrate on filling your belly with air. Your belly should stick out…so let it!
  2. Move your shoulders and chest as little as possible (this will get easier as you practice).
  3. Exhale fully, emptying out your lungs.
  4. Repeat over and over.
  5. If you forget and find yourself chest-breathing again, just gently bring yourself back to that awareness and re-adjust your breath.

Helpful Belly Breathing Tips:

  • Some of my patients have found it helpful to set reminders a couple times an hour, to help them pay attention to their breath. Some put these reminders (with a gentle sound such as a chime) on their smartphones.
  • Posture really does count, so pay attention to how you’re sitting or standing throughout the day. If you’re slumped over, it can inhibit your lungs’ ability to expand. So gently pull your shoulders back and tilt forward a bit.
  • Pay special attention to how you breathe when you’re engaged with electronic devices. Often, these devices cause us to shift into fight or flight (think 24-hour news cycles and social media drama) which triggers that shallow, chest-breathing we want to avoid.
  • It may also be helpful to start each day with 5-10 minutes of focused belly breathing, which can be incorporated into your meditation. This will help focus your awareness on the breath for the rest of the day.
  • The most important thing is to be gentle with yourself in this process, as you have likely been breathing incorrectly for years. New habits take time, patience, and effort to take root.
  • If you need a visual, this TedX Talk: “How to breathe” presented by Belisa Vranich, offers an excellent tutorial on proper breathing:

The Significance of Breath in Traditional Chinese Medicine

In Traditional Chinese Medicine, the breath is seen as a representation of the constant cycle of life. Breathe in the new…breathe out the old.

The lungs are considered a “yin” organ with the large intestine as their balancing partner “yang” organ. The lungs take in the new and the large intestine releases the old.

In TCM, the lungs are also associated with feelings of grief and sadness, and emotional stagnation often manifests in poor breathing patterns and impaired lung function.

As we move from the fall season where the lung/large intestines are dominant, and into the winter, now is a perfect time to really focus on improving your breathing while releasing what no longer serves you.

I am a huge advocate of qigong for this very reason, as it focuses on moving energy and creating balance using movement and breath work.

Proven Health Benefits of Belly Breathing

For those who need a little extra scientific motivation, here are some of the proven health benefits of learning to breathe properly/deep belly breathing:

  • Deep belly breathing encourages better oxygen uptake, which nourishes your entire body and brain1
  • Proper breathing triggers your relaxation response, resulting in improved metabolism, a boost in energy, and decreased inflammation 2
  • Belly breathing can help regulate your heart rate and lower or even regulate your blood pressure (without medication!) 3
  • Deep, yogic-style breathing has been shown to reduce anxiety and depression 4
  • Breathing coupled with mindfulness has been shown to help fight insomnia and improve sleep patterns 5
  • Deep breathing balances your autonomic nervous system and has been shown helpful for children and adults who suffer from ADD6

And this is just a small sampling of the research out there on how proper breathing benefits our entire body, mind, and spirit.

In closing, I’d like to re-emphasize the importance of treating proper, belly breathing as a lifestyle change. While I am entirely in favor of Qi Gong, yoga classes, and specific breathing exercises, it is only through working to permanently change our breathing habits that we can experience a new level of health and awareness.

I wish you every success with your breathing journey, and I envision a time where proper breathing is the norm rather than the exception.

To your abundant health,

-Dr. Patricia

January 2, 2018 0 comment
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Emotional WellnessJoyful SpiritPeaceful MindVibrant Health

How to feel more grounded and centered inside no matter what is going on outside

by Dr. Patricia October 10, 2017

Do you ever feel the slightest bit ungrounded? Like your life, your thoughts, and your priorities are spinning out of control?

Given the modern world we live in, I’d be surprised if anyone could answer with an honest “no”.

Never before in history have human beings been so disconnected to the earth, whilst fielding an avalanche of 24/7 news cycles and digital communication overload.

It’s enough to make anyone feel a bit ungrounded from time to time (if not most of the time).

I have noticed this in my own personal experience and in practice, as more and more patients present with signs and symptoms of what we characterize in Traditional Chinese Medicine as an Earth-deficiency.

It is becoming epidemic.

And though acupuncture can go a long way in resetting that pattern, an acupuncture-session-a-day isn’t a sustainable solution for most.

Beyond Traditional Chinese Medicine, a variety of scientific studies have revealed the proven health detriments of a lack of groundedness. It’s even been coined:”Vitamin-G deficiency” (“G” standing for “grounding”).

In other words, most of us aren’t getting enough one-on-one time with the natural world, specifically, the ground we walk on.

What happens when we deprive ourselves of Vitamin G via direct contact with the earth?

Sleep patterns suffer, heart disease risk increases, our mental and emotional well-being goes downhill, inflammation heats up causing increased levels of pain, and our relationship to stress can feel overwhelming.

The good news is, the best ways to get grounded and cure “Vitamin G” deficiency are simple, accessible, and free to everyone everywhere.

Read on to learn the best free sources of Vitamin G, plus some of the fascinating science behind the earth-human-health connection.

How the Earth’s Surface Heals the Human Body

Though it may sound a little out-there, the health benefits of earthing—the practice of connecting oneself to the ground or sea by walking around barefoot, swimming, or gardening—are well-documented by science.

We can tend to think of  our bodies as purely biological in nature, when in truth they are also very much electrical.

Our nervous systems, heart beat, and brains all function via electrical impulses. This is evident when we get an EKG, which measures the electrical energy of our hearts.

The human body carries a predominantly positive electric charge, while the earth carries a more negative electrical charge. Therefore, our bodies rely on a balance of these charges to maintain groundedness and good health.

Generations ago, humans had plenty of contact with the earth—we foraged, slept on the ground, and bathed in natural waterways. All these regular activities kept our electrical systems balanced.

These days we spend most of our time indoors and surrounded by electronics which emit a positive charge.

What happens when two positives meet? They repel each other. Hence why we need that balancing negative charge from the earth to soothe and ground our circuits.

From a Traditional Chinese Medicine perspective, walking barefoot naturally stimulates a major acupuncture point near the ball of the foot known as kidney 1 (K1); a key entry point for the absorption of grounding Earth Qi.

I’ll explain more of the vast health implications of the K1 point coming up, but suffice it to say earthing has a history of health benefits far beyond what we have discovered in the West.

The Proven Health Benefits of Earthing/Grounding and Vitamin G

As you can imagine and have likely experienced, chronic disconnection from the earth takes a serious toll on your physical, mental, and emotional well-being.

Likewise, when you take the time to connect to the earth on a daily basis, the health perks add up quickly.

Here are some of the latest scientific findings on the health benefits of getting grounded/earthing:

  • Earthing prevents cardiovascular disease—research has shown earthing can reduce your risk of cardiovascular health issues by reducing blood viscosity—a major factor in heart disease1.
  • Getting grounded can help you sleep better—insomnia creates a cascade of health issues and is a sure sign of Earth-Qi (or Vitamin G) deficiency.

A study published in the Journal of Alternative and Complementary Medicine, showed earthing during sleep (through use of an earthing mat) helped improve sleep by balancing night time cortisol levels (your body’s stress hormone) which helps reset your circadian rhythm. In addition, participants experienced reductions in pain and stress. The results were especially prominent in women2.

Though this study focuses on night time grounding, I have seen great improvements in patients’ sleep patterns from daytime earthing too.

  • Earthing can significantly reduce pain and inflammation—with all the controversy and safety concerns surrounding prescription and over-the-counter pain pills, this may be the most significant benefit of all.

In a study published in the Journal of Inflammation Research, scientists found earthing significantly reduced pain and inflammation in study subjects by influencing a variety of biological and chemical processes related to inflammation.

Exercise fiends, take note: results included positive effects on delayed onset muscle soreness or “DOMS”—the type of pain you experience a day or two after strenuous exercise.

  • Earthing can help improve immunity—in the same study cited above, researchers observed the immunomodulating effects of earthing on concentrations of white blood cells, cytokeines, and lymphotcytes (to name a few). It gives new meaning to the term “natural remedy”.
  • Earthing helps improve a variety of organs and systems via the K1 acupuncture point—as mentioned previously, walking barefoot stimulates the K1 kidney acupuncture point to absorb the Earth’s energy.

This major acupuncture point connects with your Urinary Bladder point which influences your heart, lungs, diaphragm, liver, lungs, and brain.

Why Earthing/Grounding is Essential for Promoting Mental and Emotional Well-Being

For those who suffer from anxiety, panic attacks, depression or other mental health issues, daily earthing is one of the most important self-care practices you can adopt.

Besides all the mental and emotional health benefits associated with time spent in nature and greenspace (stay tuned for a future post on this), earthing helps improve your mental and emotional health in four big ways:

  1. It has been shown to improve heart-rate variability which can help those suffering from stress-induced emotional disorders such as panic attacks, depression, and anxiety3.
  2. As mentioned above, it helps regulate cortisol levels which improves sleep and helps you better cope with stress.
  3. It is effective for depression because it reduces whole-body inflammation, which many mental health experts and pioneering researchers believe is a major contributing factor to depression4.
  4. Walking barefoot, gardening, playing in the dirt or sand, or swimming in the ocean all help diversify your gut microbiome which has a positive influence on that all-important gut-brain connection.

Research aside, there is the innate sensibility within that says going outdoors will make you feel better. We would be wise to heed that call, and do it with bare feet.

The photo in this blog with the kids barefoot about to go paddleboarding pulls the message together beautifully. First of all, we see the innocence of children who are still in touch with their center. Secondly, they are barefoot, a key to grounding. Thirdly, the idea of paddleboarding or surfing brings together a beautiful metaphor. To be successful at either (I can speak from experience with both surfing and paddleboarding), one has to develop an inner centeredness, an inner calm if you will. No matter how the waves are rocking and rolling around you, it is awareness from your center that allows you to go with the flow and stay balanced on the board as you ride the waves.

How to “Earth” or “Get Grounded” for Maximium Benefit

The best ways to “earth” include spending 20-40 minutes a day…

  • Walking on the grass, dirt, sand, or even cement barefoot.
  • Swimming in the ocean or walking on the beach (the electrical charge of salt water provides an abundance of negative electronics, in addition to the sand).
  • Gardening, preferably without gloves or shoes.
  • Exercising outdoors barefoot—yoga, QiGong, Tai Chi, walking, running, dancing, or anything you can do comfortably without shoes.
  • Using an earthing or grounding mat, sheet, or pad—these devices ground you to the earth via a copper wire and can be used on your bed, office chair, in the car, whilst doing yoga, etc.
  • Playing in a clean, natural body of water barefoot such as a clean creek, river, or lake.

Since many children suffer the effects of Vitamin G deficiency in the form of attention issues, inflammatory diseases, and mental health challenges, I encourage you to include them in your earthing practice (and it’s great for pets too!).

My personal favorite ways to reconnect with the earth are to walk on the beach, swim, paddleboard, putter around the yard and garden with my dogs and practice Qi Gong barefoot. I often comment how my feet just feel “happy” when I am walking barefoot on the beach.

However you choose to do it, make sure you aim for 20-40 minutes a day for maximum benefit.

When I began this blog, a priority was to provide science-backed information on the more little-known, non-commercial paths to healing.

Earthing is a perfect example of a natural therapy anyone can practice regardless of age, monetary means, or location. Just find a piece of ground, take off your shoes and relax your feet.

In appreciation,

-Dr. Patricia

October 10, 2017 0 comment
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Brain WellnessPeaceful MindVibrant Health

Science Confirms: Sleep Detoxifies Your Brain — Plus 5 Tips for Better Sleep

by Dr. Patricia September 26, 2017

We know sleep is crucial to our physical, mental, and emotional well-being.

But, do you know why we must sleep to survive, and what purpose it serves?

Research has suggested that the purpose of sleep is to allow our bodies time to restore and repair themselves, while our brain sorts and stores new information and prunes out old information.

And this is true…but it’s only part of the story.

Exciting new research has uncovered what scientists are calling the true biological purpose of sleep: a newly discovered detoxification system of the brain known as: the glymphatic system.

Coined by Dr. Maiken Nedergaard based on its dependence upon glial brain cells and similar function to our lymphatic system—a primary detoxification system.

This remarkable system is responsible for cleansing our brains of harmful cellular by-products that, if left to accumulate, could lead to severe cognitive decline as we age.

In other words, it acts like your brain’s midnight cleaning crew.

And the most important part? Its function is highly dependent upon our quality of sleep.

Read on to learn how the glymphatic system works, exactly what type of sleep doubles its effectiveness, and what lifestyle changes you can make today to enhance brain detoxification and prevent cognitive decline.

How Your Glymphatic System Works

The Glymphatic system was discovered by a team of researchers at The University of Rochester Medical Center led by Danish researcher Dr. Maiken Nedergaard.

According to Dr. Nedergaard, your glymphatic system is made up of the interstitial fluid filled space between brain tissue cells and takes up about 20% of your brain. It is most active during natural sleep and is dedicated to detoxifying your brain’s daily cellular waste—much like a filter removes toxins from your water.[i].

What is this daily waste and why should you be concerned about it?

Your brain’s daily waste includes all the cell by-products that build up as the result of thinking, including neuro-degenerative substances such as beta-amyloid, a protein associated with Alzheimer’s disease.

This is a HUGE discovery considering our country’s lack-of-sleep epidemic and sky-rocketing rates of cognitive impairments.

According to Dr. Nedergaard, the glymphatic system is twice as active during sleep. Therefore, the key to optimizing brain detoxification is to get enough sleep.

Easy enough, except for two things:

#1: Approximately 80% of Americans are sleep deprived.

#2: The glymphatic system can only be super-charged by one type of sleep…

Natural Sleep and Your Glymphatic System

Given our nation’s sleep epidemic, considered a national health crisis by the Center’s for Disease Control, many people rely in sleep medications to get them through the night.

Though these may provide some temporary relief, there is no evidence that medication-assisted sleep can trigger glymphatic system function in the same way natural sleep does (to say nothing of their other troublesome side effects)[ii].

This breakthrough discovery of the glymphatic system makes it even more imperative that we find a way to fall asleep (and stay asleep) without medical intervention.

The 5 Best Natural Sleeping Aids to Promote Brain Detox

There are many reasons for difficulties sleeping. Below are some suggestions to help improve the quality of your sleep. If you have sleep challenges that are chronic, please consult with your healthcare practitioner and co-create a plan to help you develop a sleeping pattern that is restorative.

Lifestyle Sleep Enhancer #1: Meditation

Meditation has been shown to improve sleep, reduce stress and anxiety, and provide a host of other stress-busting health benefits.

Though meditation can take many forms—such as journaling before bed, restorative yoga, or prayer—for beginners I recommend the Headspace® app “Sleep Pack”.

These 10-minute, guided meditations offer specific exercises and advice to helping you change your relationship with sleep for the long-term.

Lifestyle Sleep Enhancer #2: Exercise

Exercise is a fantastic overall stress reducer and detoxifier for your whole body.

For maximum sleep benefit, aim for 30 minutes of moderate exercise 5 days a week, to be practiced in the morning or afternoon.

If you’re suffering from chronic fatigue or recovering from an illness, stick with lighter forms of exercise such as yoga, walking, or Qi Gong.

Lifestyle Sleep Enhancer #3: Earthing/grounding

The practice of earthing—having direct contact with the earth by walking around barefoot, swimming in the ocean, or using a grounding device, has been proven to naturally enhance sleep and reduce stress by regulating cortisol levels (your body’s stress hormone)[iii].

Experts recommend 30-40 minutes a day of “earthing” outdoors for best results.

If outdoor earthing is not an option, you can use an earthing mat—a natural mat connected to the earth via a copper wire—on your bed, your office chair, or while you exercise.

Lifestyle Sleep Enhancer #4: Acupuncture

In Traditional Chinese Medicine, sleep disorders are viewed as a sign of internal disharmony which can affect different organs or systems depending upon the type of sleep disturbance.

Trouble falling asleep, for example, may be viewed as an accumulation of heat or fire pathogens which makes the spirit restless.

Several studies have proven acupuncture’s positive effects on a variety of sleep disorders including insomnia[iv] and sleep apnea[v].

The time it takes to see results depend upon the individual and treatment plan, although many of my patients have reported improved sleep pattern after after just a few treatments.

Lifestyle Sleep Enhancer #5: Rethinking technology

Though this is certainly not an exhaustive list of lifestyle-sleep aids, I felt technology must be addressed.

Due to the sleep-disrupting, stress-inducing effects of constant notifications, social media addiction, blue light from computer and tablet screens, and controversial device radiation, I recommend everyone keep their bedroom technology-free.

This means no cell phones, tablets, gaming devices, iPods, computers, or televisions in the bedroom.

Further, if you have trouble winding down at night, shutting off devices two-hours before bed can be a game-changer.

If you must work on your computer at night, blue-blocker glasses can help keep stimuli to a minimum, in addition to the other lifestyle changes discussed above.

The Big Takeaway: There is no substitute for natural sleep

It’s true.

As much as we may want to believe otherwise, no pill, vitamin, detox cleanse, herbal concoction, or special diet can take the place of 7-9 hours of natural sleep per night.

If you struggle with sleep, my hope is that today’s information on the glymphatic system coupled with the lifestyle-based natural sleep enhancers, will help you make sleep (and your brain health) a top priority.

In health,

-Dr. Patricia

 [i] http://science.sciencemag.org/content/342/6156/373

[ii] https://www.nytimes.com/2014/01/12/opinion/sunday/goodnight-sleep-clean.html

[iii] https://www.ncbi.nlm.nih.gov/pubmed/15650465

[iv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3156618/

[v] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4834396/

September 26, 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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