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Tag: wellness

A Guide to Antioxidants

Posted on by Jennifer Norman

You’ve probably heard that antioxidants are good for you, but what exactly are they, and what do they do? The word “antioxidants” is often found on the package labels of salad mixes, kombucha bottles, dietary supplements, and of course, many topical skincare products. They are indeed beneficial for a plethora of reasons, most notably cellular protection. In this article, we’ll cover the basics of antioxidants, how they work, and the best way to get them.

What Are Free Radicals?

To fully understand antioxidants, we’ll first start with free radicals. Free radicals are molecules with unpaired electrons that are unstable and highly reactive. They’re created through normal body processes like metabolism and digestion, but they are also produced through the body’s exposure to excess sun, radiation, pollution, cigarette smoke, and more.

Free radical activity in the body is completely normal, however excessive free radical activity is known as oxidative stress which can compromise one’s health. Too much oxidative stress can trigger chain reactions that attack healthy DNA, proteins, and lipids.1 According to the free radical theory of aging, oxidative stress causes unwanted inflammation that damages cells, destroys collagen, and causes premature aging.

Some conditions caused by oxidative stress include:

  • Acceleration of the aging process, leading to fine lines, sagging skin, and wrinkles
  • Deterioration of the eye lens, which contributes to vision loss
  • Inflammation of the joints (arthritis)
  • Damage to nerve cells in the brain, which contributes to conditions such as Parkinson’s or Alzheimer’s disease
  • Increased risk of coronary heart disease
  • Certain cancers triggered by damaged cell DNA

a cell with oxidative damage

Pictured: Cell under oxidative stress
Source: Serving Seniors

What Are Antioxidants?

Antioxidants, sometimes known as “free radical scavengers,” are like peacemakers to free radicals. They neutralize free radicals by donating an electron to each of them. This stabilizes the free radicals from running amok and prevents them from damaging nearby cells.

There are hundreds, perhaps thousands, of different substances that can act as antioxidants. The most familiar ones are vitamin C, vitamin E, beta-carotene, selenium, and manganese. Others include glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, and many more.

It is important to know that the term “antioxidant” refers to a chemical property, namely, the ability to act as an electron donor in a given situation. It does not refer to the substance itself. Why? Some substances can act as an antioxidant in one situation and as a pro-oxidant (electron grabber) in a different situation. Another important note is that antioxidants are not interchangeable. Each one has a unique chemical behavior and biological property. They almost certainly evolved as parts of elaborate biochemical systems with each different substance (or family of substances) playing slightly different roles.

Antioxidants came to public attention in the 1990s when scientists began to understand that free radical damage was involved in the early stages of artery-clogging atherosclerosis.2 Since then, a multitude of clinical studies have been administered to test the impact of antioxidants as weapons against chronic diseases, along with the benefits of an antioxidant-rich diet and skincare routine.

Some nutrients with high antioxidant potency include:

  • Vitamin C, also known as ascorbic acid, is an extremely powerful antioxidant that your body can’t manufacture, yet is necessary for the growth, development, and repair of all body tissues. It’s involved in many bodily functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth.3
  • Vitamin E, also known as tocopherol, is important to vision, reproduction, and the health of your blood, brain, and skin. Having a vitamin E deficiency can cause nerve pain (neuropathy).4
  • Selenium is a trace mineral found in the soil and also appears in certain foods. It’s important for reproduction, thyroid function, DNA production, and protecting the body from infection.5
  • Quercetinis another antioxidant found in certain plant foods that has many well-researched health benefits. It doubles as a plant pigment, which means only plants manufacture it.

how antioxidants work - they donate an electron

Pictured: Antioxidants donate an unpaired electron to free radicals
Source: Greatest

How Antioxidant Content is Measured – The ORAC System

There are several ways the antioxidant potency of food can be measured, but the ORAC value system is the most widely used. ORAC, or Oxygen Radical Absorbance Capacity, is determined by placing a specific amount of food sample in a test tube with (1) molecules that generate free radical activity and (2) molecules that are vulnerable to free radical activity. The food sample is scored by how well it protects the vulnerable molecules from oxidative damage. The higher the score a food has, the higher its protective properties and total antioxidant capacity are. Hence, a food that has an ORAC value of 1000 will have 5 times more antioxidant capacity than a food that has an ORAC value of 200.

Antioxidants in Your Diet

Antioxidants are essential for the survival of all living things. Our bodies generate their own antioxidants, such as the cellular antioxidant glutathione. Plants, animals, and all other forms of life also have their own defenses against free radicals and oxidative damage. Therefore, antioxidants are found in all whole foods of plant and animal origin.

Adequate antioxidant intake is vital for proper biological functioning. In fact, our bodies require the consumption of certain antioxidants, such as vitamin C and E, for optimal health. For example, men who eat plenty of lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer.6 Additionally, flavonoids, such as the tea catechins found in green tea, are believed to contribute to the low rates of heart disease in Japan.7

Antioxidant-Rich Foods

Many of the phytochemicals (plant chemicals) found in the foods we eat function as antioxidants. These nutrients work by inhibiting the formation of free radicals and reducing the damage they would otherwise cause in the body. This is thought to be at least part of the reason why a diet rich in vegetables and fruit has been linked to a lower risk of many diseases.8 However, meat, dairy, and eggs also contain antioxidants, which mainly come from the nutrient-rich plants the animals feed on.

Here are some common foods rich in various antioxidant nutrients:

  • Milk, butter, salmon, cheese, animal liver, and eggs are great sources of Vitamin A
  • Broccoli, cantaloupe, honeydew, leafy greens (turnip, mustard, collards, beet), kiwi, lemons, oranges, and bell peppers are great sources of Vitamin C
  • Almonds, leafy greens (turnip, mustard, beet), sunflower seeds, peanuts, and avocados are great sources of Vitamin E
  • Carrots, apricots, peaches, and mangoes are great sources of beta-carotene
  • Tomatoes, grapefruit, and watermelon are great sources of lycopene
  • Blueberries, raspberries, strawberries, acai, pomegranate, and red cabbage are great sources of the flavonoid anthocyanin
  • Dark chocolate, red wine, cranberry juice, and red delicious apples are great sources of the flavonoid procyanidin
  • Brazil nuts, fish, shellfish, poultry, barley, corn, wheat, and brown rice are great sources of Selenium
  • Beef, poultry, shrimp, oysters, pumpkin seeds, sesame seeds, chickpeas, cashews, and lentils are great sources of Zinc

Eating antioxidant rich foods is preferred over taking antioxidant supplements because foods are enriched with other nutrients that work biologically with each other. For example, one cup of fresh strawberries contains about 80 mg of vitamin C. But a 500 mg of vitamin C supplement (667% of the RDA) lacks the robust plant chemicals (polyphenols) naturally found in strawberries like proanthocyanins and flavonoids, which also possess antioxidant activity and may assist vitamin C in fighting disease. Polyphenols also have many other benefits besides antioxidant activity.

Curious if your favorite foods have high levels of antioxidants? Check out this antioxidant food chart to find out.

Skincare Benefits of Antioxidants

Many topical skincare products incorporate antioxidants to deliver skin health benefits directly to the skin. Savvy skincare consumers read ingredient lists and look for antioxidant-rich ingredients. They do this despite the fact that the FDA does not allow traditional cosmetic skincare products to make structure-function claims, because doing so would classify these products as drugs.

Prevent Sun Damage

Antioxidants give skin a protective effect against UV damage when used alongside sunscreen by curtailing skin’s inflammatory response to the sun’s harmful rays, preventing sunburn, and providing enhanced protection against damage and photoaging.8 It is important to know, however, that antioxidants are not a replacement for sunscreen ingredients such as titanium dioxide or zinc oxide which have been approved and are regulated to provide UV skin protection.

Help Skin Repair Itself

Inflammation from free radical damage creates an environment of harm, not healing. By working to reduce inflammation, antioxidants help skin cells stay healthier longer. Cells are better able to retain their natural ability for repair to defend against further damage. Additionally, some antioxidants like vitamin C help stimulate collagen production for a firmer appearance.9

Brighten Skin Tone

Frequent sun exposure and free radicals can trigger changes in your skin’s melanin production, which causes dark spots and uneven skin tone. Antioxidants help prevent abnormal skin pigmentation, and some antioxidants, like vitamin C, work to inhibit tyrosinase, which is an enzyme that stimulates melanin production.10

Defend Against Premature Signs of Aging

Oxidative stress can break down skin’s collagen fibers resulting in fine lines, wrinkles, and sagging skin. By scavenging free radicals, antioxidants can help prevent visible signs of premature skin aging for a smoother, more youthful look.11

Antioxidants in the Humanist Beauty Herban Wisdom™ Facial Oil

At Humanist Beauty, we are fully transparent about every ingredient that goes into our products. Our comprehensive ingredient glossary gives assurance of our formula quality.

The Herban Wisdom™ Facial Oil is teeming with antioxidant-rich ingredients that were carefully selected to provide well-rounded skin benefits. Just a few drops incorporated into your skincare ritual twice daily helps visibly renew your skin so it will appear calm, soothed, and balanced.

Ingredients that have potent antioxidant activity in the Herban Wisdom™ Facial Oil include:

  • Tamanu Seed Oil: Shown to have wound-healing and skin rejuvenation properties. Plays a role in anti-aging and skin regeneration by promoting collagen and GAG production.
  • Seabuckthorn Oil: Soothes and replenishes skin. Topically, it addresses anti-aging, skin rejuvenation, eczema, acne, and rosacea.
  • Black Cumin Seed Oil: Helps to nourish, moisturize, protect the skin from oxidative stress, and support overall skin health. Used to address eczema, psoriasis, and acne. Learn more about Black Cumin Seed Oil on our blog.
  • Fermentoil Glycyrrhiza: Addresses anti-aging, improves skin tone, brightens the skin, and provides UVB protection. Leaves skin feeling non-greasy due to its improved emulsifying capacity. Learn more about Fermentoil Glycyrrhiza on our blog.
  • Fermentoil Complex: Known to moisturize the skin, address anti-aging, fight acne, and increase collagen production. Learn more about Fermentoil Complex on our blog.
  • Pomegranate Seed Oil: Promotes the regeneration of the epidermis and inhibits the growth of acne-causing bacteria. Commonly used to address eczema and psoriasis.
  • Red Raspberry: Inhibits enzymes that lead to visible discoloration and loss of skin firmness, helps skin defend itself against UVB light, and addresses inflammatory conditions (such as eczema).
  • Blue Tansy Oil: Helps to calm, soothe, and cool the skin. Commonly used to address sensitive or problem skin.
  • Kakadu Plum: Supports healthy collagen, helps to reduce the appearance of dark spots and dullness, boosts radiance, and promotes overall skin health.
  • Tocopherol (Vitamin E): Protects skin from UVB damage, brings moisture to the skin, supports anti-aging, assists with wound healing, and promotes overall skin health.
  • Cranberry Oil: Provides a youthful glow to the skin.

Want all these antioxidant benefits for yourself? Shop the Herban Wisdom™ Facial Oil here.

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References:

https://www.frontiersin.org/articles/10.3389/fcell.2020.575645/full [1]

https://www.hsph.harvard.edu/nutritionsource/antioxidants/#:~:text=We%20also%20extract%20free%2Dradical,maintain%20the%20health%20of%20cells. [2]

https://www.webmd.com/diet/features/the-benefits-of-vitamin-c#3#:~:text=Vitamin%20C%27s%20Role%20in%20the%20Body.%20Vitamin%20C%2C,and%20the%20maintenance%20of%20cartilage%2C%20bones%2C%20and%20teeth. [3]

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/ [4]

https://ods.od.nih.gov/factsheets/selenium-consumer/ [5]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3850026/ [6]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6076941/ [7]

https://www.paulaschoice.com/expert-advice/skincare-advice/ingredient-spotlight/antioxidants-sunscreen-sidekick-your-skin-needs.html [8]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514576/ [9]

https://onlinelibrary.wiley.com/doi/full/10.1111/phpp.12423 [10]

https://www.peertechzpublications.com/articles/OJEB-2-104.php [11]

 

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All About Reiki

Posted on by Jennifer Norman

Reiki is a Japanese energy healing technique that was created by Mikao Usui in the early 20th century. According to the International Center for Reiki Training, the practice is based on the idea that we all have unseen “life force energy” flowing through our bodies that keeps us alive.1 While Reiki hasn’t been backed by science, those who’ve experienced it claim that it works miraculously for emotional stress and various medical conditions.

What is Reiki?

The term “reiki” comes from the Japanese words “rei,” meaning universal, and “ki,” meaning the vital life force energy that flows through all living things. According to some practitioners, Reiki is acupuncture without the needles.

It’s believed that you are more likely to get sick and feel anxiety if your life force energy is low, whereas someone with a high life force energy is more likely to be healthy and happy. Therefore, Reiki revolves around increasing the level of this energy in an individual.

To achieve a high level of energy, Reiki practitioners place their hands on or just above specific areas of the body. The belief is that the practitioner can stimulate your body’s natural healing abilities by becoming a channel for energy.

Reiki is a simple and natural method of spiritual healing that has been known to be effective against a variety of maladies and illnesses. Many individuals commonly use Reiki in conjunction with other medical and therapeutic techniques to relieve some side effects and promote a speedy recovery.

Health Benefits of Reiki

According to a 2007 study conducted by the National Institute of Health, 1.2 million adults and 161,000 children in the United States received energy healing therapy like Reiki in the previous year.2 Additionally, according to a different study for the March-April 2017 issue of Holistic Nursing Practice, Reiki is now used by a rapidly growing number of Americans to aid in the healing of various ailments.3

While research on Reiki is limited, there are a few studies that have helped solidify the impact Reiki can have on your whole body. These studies have found that Reiki:

Promotes Relaxation

The most well-documented benefit of Reiki revolves around the relaxation response, which practitioners say invokes the body’s natural healing process.

Dr. Rachel Lampert, M.D., a professor of medicine at Yale School of Medicine, and her colleagues studied 37 patients that were recovering from a heart attack. The patients were randomized into 3 groups: patients who simply rested, those who received 1 Reiki session from a Reiki practitioner, and those who listened to music. The researchers measured the activity of the autonomic nervous system (ANS), which regulates heart rate, blood pressure, digestion, and breathing.

Lampert and her colleagues zoomed in on heart rate variability (HRV), a measure of the pattern of heartbeats that are controlled by the ANS. According to Lampert, the higher the HRV after a heart attack, the better the outlook for the patient.4

In the study, the patients who received Reiki had a higher HRV and improved emotional state than the other two groups of patients.

Eases Physical Pain and Improves Quality of Life

A multitude of studies have addressed Reiki’s role in pain alleviation after knee surgery, post-cesarean section recovery, the restoration of range of motion in injured shoulders, hypertension management, and the improvement of quality of life for patients with rheumatoid arthritis or patients undergoing various cancer treatments.

Zilda Alarcano, a Portuguese researcher, and her colleagues looked at the impact of Reiki treatments versus sham (placebo) Reiki in 2 groups of patients with blood cancer. Each group contained 58 individuals who received an hour-long Reiki treatment once a week for 4 weeks. The sessions were administered by trained Reiki practitioners or someone pretending to perform Reiki (sham Reiki).

The researchers found that the patients who received real Reiki showed significantly more improvements than the other group in general, physical, environmental, and social dimensions of quality of life. Their results were published in the 2016 issue of the European Journal of Integrative Medicine.5

Boosts Mood and Sleep

Research suggests that Reiki helps with depression and insomnia. A 2012 study in the Indian Journal of Positive Psychology involved 40 women who suffered from anxiety and depression. Half of the group received a Reiki treatment 2 times a week for 10 weeks, while the others received no Reiki treatments. The women who received Reiki saw significant improvements in both their sleep quality and depression symptoms.6

In another study, researchers at Harvard Medical School followed 99 patients at multiple sites to determine the effects of 1 Reiki session. The study, which was a single-arm effectiveness study published in the 2019 issue of the Journal of Alternative and Complementary Medicine, found significant improvement in anxiety and depression symptoms, as well as nausea and pain.7

What Happens During a Reiki Session?

Even though Reiki boasts many holistic benefits, you may be hesitant or nervous to see a Reiki practitioner for a session, and those feelings are completely normal. However, based on your wishes, Reiki sessions can last just 20 minutes or up to 90 minutes. On top of that, you’ll always want to meet and learn about your practitioner before your first session.

Reiki practitioners have a passion to help you, so be sure to let them know:

  • Your expectations or intentions
  • The areas of the body you’d like them to focus on
  • If you’ve experienced any injuries
  • Places on your body that are sensitive to touch
  • Places on your body that are off-limits

During a Reiki session, you’ll be asked to sit in a comfortable chair or lie down on a table, fully clothed. Your Reiki practitioner will then place their hands lightly on or over specific areas of your head, limbs, and torso. Practitioners typically keep their hands in this position for 3-10 minutes to complete the energy transfer.

For the most part, there won’t be any talking during the session, but you should always let your Reiki practitioner know if there’s something you need to feel more comfortable or to share what you’re experiencing.

Crystals and Reiki

Many Reiki practitioners combine crystal healing with Reiki for added balance and to speed the body’s natural healing ability. If crystals are used during a Reiki session, they’re usually placed on or around your body or you may be asked to hold a crystal. While there’s not much research that supports the use of crystals to improve health, there have been numerous claims that they have a calming effect and help with healing.

Crystals that may be used during a Reiki session are:

  • Rose Quartz: Purifies and opens the heart at all levels to promote self-love, friendship, deep inner healing, and a feeling of peace.
  • Amethyst: Ensures emotional stability, reduces the strength of negative emotions and calms the mind.
  • Moonstone: Soothes emotional stability and cleanses negative energy from your chakras.
  • Topaz: Soothes, heals, stimulates, recharges, remotivates, and aligns the meridians of the body by directing energy where it needs to go.

A woman receiving reiki healing with crystals placed on her head and throat

Source: The John Harvey Gray Center for Reiki Healing

Reiki Healing for Beginners

Reiki is one of the safest energy healing modalities that anyone can learn to restore and strengthen their ki. While professional Reiki practitioners train for years to understand and navigate subtle energy shifts, you can also learn to work with energy and impact the flow of others quickly and in the comfort of your own home.

Here are a few novice Reiki techniques you can try on yourself and others:

First Step: Receive Energy

To begin any Reiki practice, you must activate the energy within yourself. Close your eyes and take a few rounds of deep breaths. Imagine the crown of your head opening and a stream of white light flowing from the top of your head, into your heart, and out through your hands and arms. Ask to be filled up with energy where you need it the most. This way, if you offer Reiki to a friend or family member, you will be full of energy.

As you feel the energy fill you, continue to breathe. If you find your mind becoming scattered or starting to question the process, regroup your mind and come back to your breath. Envision yourself as a vessel for healing, and then set an intention or prayer to receive healing energy of the highest good.

Reiki for Sleep

To give a sleep-focused Reiki session to a loved one, ask the recipient to lie down while you position yourself near their head. Imagine a steady stream of healing light going from your hands into the back of your head, clearing the mind of any pain or discomfort experienced recently.

Ask the recipient to take several deep breaths and slowly count an inhale of 3 seconds and an exhale of 3-5 seconds. Additionally, tell them to slowly navigate through their whole day one memory at a time and to thank each memory before letting it go with each breath.

Allow them to drift off as you continue to channel the energy through your palms and send the healing light into their body. Imagine the body becoming healed, relaxed, and ready for a good night’s rest. You can offer this Reiki session for as long as needed, but 15-30 minutes is most often enough to have the recipient feeling calm and ready for bed.

Reiki for Anxiety

Often, when people are experiencing anxiety and stress, they end up not breathing properly. This shortness of breath just causes more stress and ends up in a domino effect, worsening over time. During the Reiki session to address this, your goal is to channel energy down the recipient’s shoulders and into their body.

Place your hands on their shoulders for 10-15 minutes. Focus on sending energy to their whole body while breathing deeply with them. If the person you’re performing Reiki on is lying down, you can place your hands behind their head for added calmness.

Last Step: Sealing Off Energy

It’s important to offer gratitude, cleanse yourself, and close the energy once you’ve completed a Reiki session. This process can be as simple as stepping back, wiping your hands of any excess energy, and placing them in prayer to thank yourself, the energy, and the recipient for the exchange.

How to Find a Reiki Practitioner Near You

Professional associations are a great way to locate practitioners and teachers who take Reiki very seriously. The Reiki Alliance, the International Reiki Association, and the International Association of Reiki Practitioners offer tools for locating Reiki practitioners in your area.

Before booking a Reiki session, it’s important to know that Reiki is non-invasive and known to be safe, but is not intended to replace doctor-approved treatment plans. It should be used as a supplemental medicine for those who wish to participate.

Have you tried Reiki? How was the experience? Let us know in the comments!

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References:

https://www.reiki.org/faqs/what-reiki [1]

https://pubmed.ncbi.nlm.nih.gov/19361005/ [2]

https://pubmed.ncbi.nlm.nih.gov/28181973/ [3]

https://pubmed.ncbi.nlm.nih.gov/20828654/ [4]

https://www.sciencedirect.com/science/article/abs/pii/S1876382015300664 [5]

http://www.i-scholar.in/index.php/ijpp/article/view/53354 [6]

https://www.liebertpub.com/toc/acm/8/6 [7]

 

A Guide To Oil Pulling

Posted on by Jennifer Norman

Originating in India from Ayurveda practices, oil pulling has been around for more than 3,000 years. While oil pulling is mostly known as the technique of swishing oils in your mouth for a few minutes a day to prevent dental issues, studies suggest that it benefits your entire body and can even supplement many beauty products you’re currently using. Knowing how to effectively oil pull while avoiding the potential risks and complications, though, is vital for an amazing experience that your whole body can enjoy.

Oil Pulling and Ayurveda

Oil pulling is an ancient Ayurvedic technique for healing cells, tissues, and organs by supporting the body’s elimination of toxic waste without disturbing the healthy microflora. It typically involves swishing sesame oil in the mouth first thing in the morning.1

The Charaka Samhita, which is a Sanskrit text on Ayurveda and one of the two foundational Hindu texts on this field that survived from ancient India, was the first to mention swishing sesame oil in the mouth as a daily routine for oral health.2

On oil pulling, the Charaka Samhita says, “It is beneficial for strength of jaws, depth of voice, flabbiness of face, improving gustatory sensation and good taste for food. One used to this practice never gets dryness of throat, nor do his lips ever get cracked; his teeth will never be carious and will be deep-rooted; he will not have any toothache nor will his teeth set on edge by sour intake; his teeth can chew even the hardest edibles.”3

Two main oil pulling practices, Gandusha and Kavala, are described in Dinacharya (the Sanskrit term for daily Ayurvedic rituals):

Gandusha

The Gandusha method refers to filling the mouth in the morning with oil or medicated water daily and holding it for a few minutes without gargling. A Gandusha should be held in the mouth until there is uncontrollable salivation.

It’s been used to prevent decay, oral malodor, gum bleeding, dryness of the throat, cracked lips, and to strengthen the teeth, jaw, and gums. If practiced routinely, Gandusha enhances the senses, maintains clarity in the voice, and brings about a feeling of freshness, while also relieving pain and discomfort.4

Kavala

Kavala involves holding a much smaller amount of oil in the mouth in comparison to Gandusha. After 3 minutes of gargling, the oil can be spit out.

It’s been used to prevent cracked lips, gum bleeding, weak teeth, bad breath, and other issues that can infect the gums, teeth, or jaw. Additionally, Kavala has many of the same healing properties and benefits as Gandusha.5

If you’re interested in learning more about Ayurveda, check out our blog post that explores the holistic healing practice in-depth.

The Benefits of Oil Pulling

While many people add oil pulling to their daily routine to improve oral hygiene, the technique has benefits that span beyond just the mouth. However, research on oil pulling is limited, which means there’s a lot of debate as to how beneficial it is. With the rising popularity of oil pulling in modern times, though, science-backed studies have begun to explore the method. Here are 4 amazing, scientifically confirmed benefits of oil pulling:

1.   Kills Harmful Bacteria in Your Mouth and Prevents Cavities

There are around 700 types of bacteria that can live in your mouth, and up to 350 of them may be living in your mouth right now.6 Certain types of bacteria can cause tooth decay, bad breath, and gum disease.7

Several studies have shown that oil pulling can reduce the number of harmful bacteria in your mouth. In a 2 week study administered on children, oil pulling with sesame oil daily was found to significantly reduce the number of bacteria found in saliva and plaque.8 Another study that asked 60 participants to pull with coconut oil for 2 weeks had the same antibacterial results.9

2.   Improves Skin

It may be hard to believe, but oil pulling is excellent for your skin and has even been proven to alleviate conditions like eczema and psoriasis. Oil pulling in the morning removes toxins that have accumulated the night before, preventing them from entering your bloodstream and contributing to unfavorable skin, which means that acne, dullness, and rashes can be mitigated.10

Additionally, exercising your jaw muscles with gargling encourages blood flow to your face. This can help tighten your skin and smooth out those pesky smile lines.11 You don’t have to stop at gargling oil; you can also try oil cleansing to rid your skin of potential breakouts.

3.   Reduces Inflammation and Improves Gum Health

Oil pulling works to decrease harmful bacteria and plaque in the mouth that can contribute to gum disease like gingivitis, which is marked by red, swollen gums that bleed easily. Using certain oils with anti-inflammatory properties, like coconut oil, can help to reduce the inflammation associated with gum disease.

In one study, 60 participants with gingivitis began oil pulling for 30 days. After one week, a significant improvedment in gum health resulted.12 A decrease in plaque, an improvement in gingivitis, and a reduction of harmful oral bacterias were also noted.13

4.   Corrects Hormonal Imbalances

Making oil pulling a habit can help improve hormone imbalances. Some of the most common hormonal benefits reported include more regular menstrual cycles and reduced symptoms associated with PMS.

Coconut oil, for example, is full of fatty acids that assist in hormone delivery within the body. Thus, it supports the creation, processing, and elimination of estrogen and progesterone that lead to hormonal imbalances.14

The Best Oils for Oil Pulling

Oil pulling is an easy, inexpensive technique to incorporate into a daily routine. It only requires one ingredient which can usually be found in your kitchen. Traditionally, sesame oil is the preferred ingredient according to Ayurvedic texts; however, many other oils are now being used. It is important to note that you should never use non-food-grade oils for oil pulling.

These are the 4 oils you can safely use when oil pulling:

  • Olive oil contains oleic acid that is antimicrobial. Additionally, it has Vitamin E, Vitamin K, and other substances that are anti-inflammatory and antioxidants.
  • Coconut oil is full of lauric acid which reacts with the alkali substances that are present in the saliva, which helps to kill bacteria. It’s also a natural antiseptic.
  • Sunflower oil and sesame oil are used by most Ayurvedic practitioners today as they both contain an abundance of fatty acids that reduce plaque and eliminate bacteria. Their detoxification properties also make the duo popular for oil pulling.

Tip: You can mix coconut oil with sesame or sunflower oil to get broader benefits!

Oil Pulling Melts

If spooning a few drops of oil into your mouth makes you uncomfortable, you can try whipping up your own “melts” to make the experience more enjoyable. Oil pulling “melts” are essentially refrigerated servings of oil that melt in your mouth as you chew and swish. Here is an easy recipe to make at home:

Ingredients:

  • Coconut oil
  • Essential oil of your choice
  • A silicone candy mold

Directions:

  • In a small pan, melt the coconut oil on low heat.
  • Add a few drops of the essential oil you chose to the coconut oil.
  • Using a measuring cup, pour the mixture into the silicone candy mold.
  • Let cool in the refrigerator for a few hours before use.
  • Store the melts in a glass jar or keep them in the refrigerator.

DIY Oil Pulling

Oil pulling can be extremely beneficial for your whole body if done often and correctly. Here steps you can take for an effective oil pulling experience:

  • In the mornings on an empty stomach, dispense 1 to 2 teaspoons of your preferred oil in your mouth. Make sure to use high-quality oils!
  • Swish for 20 minutes. This may seem daunting at first, but it does get easier. Swishing the oil gently helps reduce the discomfort sometimes associated with oil pulling. Make sure to not swallow the oil after swishing since it’s full of the harmful toxins that you worked so hard to rid your body of.
  • Spit the oil in the trash can, not the sink. Coconut oil, for example, can regain a solid form, leading to clogged pipes.
  • Rinse well with warm water.
  • Brush your teeth as normal to get rid of the remaining bacteria.

Repeat these steps a few times a week or up to 3 times daily. You may also want to work your way up, starting with swishing for just 5 minutes instead of 20. Eventually, you will be able to swish for the entire time with ease.

Seek a Professional’s Advice First

Before giving oil pulling a try you should seek a professional’s advice to make sure it’s right for you and your health. Considering that oil pulling requires a large amount of oil, it’s vitally important to be aware of possible allergic reactions.

Besides allergic reactions, other reported side effects of oil pulling are:

  • Dizziness
  • Nausea
  • Vomiting

Oil pulling is not for everyone. If you have any concerns or questions, do consult with your doctor.

Have you tried oil pulling before? Did you notice any benefits? Let us know in the comments below.

 

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https://www.meetinghousedental.com/holistic-dental-information/oil-pulling/ [1]

https://www.femina.in/wellness/health/is-oil-pulling-really-beneficial-find-out-198155.html#:~:text=Oil%20Pulling%20is%20an%20ancient,as%20Kavala%20Graha%20and%20Gandusha. [2]

https://pilgrimageyoga.com/blog/how-does-oil-pulling-work-a-dentists-perspective/ [3]

https://www.ecco-verde.com/info/beauty-blog/gandusha-oil-pulling-for-oral-health [4]

https://www.westsidefamilydentistry.com/blog/2019/2/11/what-is-oil-pulling-and-does-it-actually-work/ [5]

https://pubmed.ncbi.nlm.nih.gov/24320954/ [6]

https://www.ncbi.nlm.nih.gov/books/NBK279514/ [7]

https://pubmed.ncbi.nlm.nih.gov/18408265/ [8]

https://pubmed.ncbi.nlm.nih.gov/27084861/ [9]

https://www.bebeautiful.in/all-things-skin/trending/the-benefits-of-oil-pulling-and-how-it-affects-your-skin [10]

https://www.kismetessentials.com/blog/2016/10/13/can-oil-pulling-improve-your-skin [11]

https://pubmed.ncbi.nlm.nih.gov/25838632/ [12]

https://pubmed.ncbi.nlm.nih.gov/19336860/ [13]

https://www.floliving.com/5-uses-coconut-oil-will-benefit-hormonal-balance/

The Benefits of Breathwork

Posted on by Jennifer Norman

Breathwork is a term to describe any type of therapy that utilizes breathing exercises to improve spiritual, physical, and mental health. There are many forms of breathwork used today, and each one employs unique breathing techniques for healing purposes. Breathwork draws from Eastern practices like yoga and Tai Chi, while also incorporating methods from Western psychotherapy.

Typically, breathwork techniques are used to calm your mind, reduce stress, bring clarity and inspiration, and energize your body.1 The practice of breathwork gives your brain’s executive functioning system something to focus on, so you can bypass the mental levels of consciousness and drop into a deeper state of consciousness. This deeper state is where spirit, love, and healing reside. Unlike meditation, breathwork takes you to this place very quickly.2

The History of Breathwork

Breathwork has been practiced in ancient traditions for thousands of years. The word “breath” and “spirit” even share the same origin in many languages. Breathwork practices can be found in many breath-centered meditations in Buddhism and Pranayamas in Yogic practices. Additionally, breathwork was used in Taoism, Hinduism, Christianity, Qigong, Shamanism, Sufism, and martial arts.3 The majority of these religions and cultures used breathwork for the same reasons as we do today – to alter consciousness for healing, self-discovery, and spiritual purposes.

Modern breathwork was mostly forgotten by Westerners during civilization, but it reemerged in the 1960s thanks to four people: Stanislav and Christine Grof, Leonard Orr, and Sondra Ray. These four individuals created the two original branches of modern-day breathwork known as Holotropic and Rebirthing. Since their creation, many offshoots have been born.

In the 1970s, the popularity of breathwork waned, but in the past five years, it has begun to resurface with a bang. Today, there are more than 50 types of breathwork, all distinct from each other. Some types last 2 minutes, while others last 2 hours. However, they all have one thing in common, which is the focus on conscious breathing in a non-regular pattern to alter the mind-body emotional state.4

The Benefits of Breathwork For Your Health

Deep breathing has many health benefits. Even a few deep breaths a day can lower blood pressure and cortisol levels and increase parasympathetic tone; however, breathwork is very different.5 Breathwork practices can exert even more impressive effects on the body while working differently and oppositely.

Here’s the science behind the magic of breathwork:

  • Alkalizes your blood pH by causing a shift in blood pH following hyperventilation, which is called respiratory alkalosis. We take in oxygen with every inhale, and we release carbon dioxide (CO2) with every exhale. But when we take faster breaths, we rid the body of more CO2. Considering that CO2 is an acidic molecule, hyperventilation reduces acid levels in the blood, resulting in a higher, more alkaline pH.
  • Increases muscle tone due to blood alkalinity. Calcium ions that are floating in the blood bind onto large proteins known as albumin. This starts an increased firing in sensory and motor neurons due to the low-calcium state. The low blood calcium now presents itself in the neurological system as tingling sensations, smooth muscle contractions, and increased muscle tone.6
  • Elevates your mood through hyperventilation and respiratory alkalosis causing a “high” feeling that many people report experiencing during breathwork. It triggers the Bohr Effect, which is when blood pH reduces oxygen delivery to tissues. One minute of hyperventilation causes the blood vessels in the brain to constrict, which reduces blood flow and oxygen delivery to the brain by 40%. This could be responsible for the deep feeling of well-being.
  • Breathwork has an anti-inflammatory effect due to neurons in the nervous system firing more often during hyperventilation, which releases epinephrine (“adrenaline”). In a 2014 study, Yale Music School found that the adrenaline surge causes the innate immune system to increase its anti-inflammatory activity and dampen its proinflammatory activity.7

Conditions That Can Benefit from Breathwork

The benefits of breathwork can include everything from improved immune function to metabolic functioning, stress management, emotional regulation, and improved quality of life. However, it has been used to aid the following conditions:

  • Asthma
  • Anxiety
  • Chronic pain
  • Anger issues
  • Depression
  • Labor pain
  • High blood pressure
  • Grief and loss
  • Irritable bowel syndrome
  • Attention deficit hyperactivity disorder

While breathwork is exceptional at treating many conditions, it is also nourishing for those who are already feeling healthy and well. Learning to master the breath can help enhance feelings of love, gratitude, clarity, peace, connection, and insights. As such, breathwork can be a great addition to anyone’s daily routine.

Types of Breathwork

There are many different breathwork modalities, many with similar foundations. Here are a few of the most well-known types of breathwork:

  • Holotropic Breathwork: Stanislav Grof, MD, Ph.D. and his wife, Christina Grof, Ph.D. created this form of breathwork after LSD became illegal in the late 1960s. Dr. Grof had been experimenting with LSD and altered states of consciousness, which led him to the creation of Holotropic Breathwork.8 Benefits include stress relief, personal growth, and increased self-awareness.
  • Rebirthing Breathwork: This form of breathwork was created by Leonard Orr. He gave it the name “rebirthing” because, in his first experience with conscious connected breathing, he experienced memories of his birth.9 Rebirthing breathwork has been known to cause increased creativity and inspirational ideas, along with a sense of clarity.
  • Clarity Breathwork: Dana Dharma and Ashanna Solaris co-founded Clarity Breathwork. Dharma and Solaris are both long-standing breathworkers who bring the energy of the feminine to their training and sessions.10 Clarity Breathwork is similar to Rebirthing Breathwork in that the conscious connected breathing is done laying down for an hour, and additionally, the two have the same benefits.
  • Biodynamic Breathwork: This practice was created by a Licensed Massage Therapist named Giten Tonkov. Biodynamic Breathwork blends deep, connected breathing with movement conscious touch, meditation, emotional release, and body awareness techniques.11 It’s said that Biodynamic Breathwork results in the release of long-held trauma in the brain and body.
  • Transformational Breathwork: Judith Kravitz founded Transformational Breathwork in the mid-70s to release trauma experienced during birth. Most sessions include stomping your feet with your hands on the floor while breathing to release energy.12 The benefits of Transformational Breathwork are similar to Rebirthing, but with the added intention of deepening your connection to your spiritual source. 
  • The Wim Hof Method: This method was invented by the man of the same name, famously known as “The Ice Man.” His breathwork method actively uses conscious breathing as preparation to immerse yourself in ice water for around 3 minutes.13 This is said to increase immune system strength and energy, decrease stress, reduce inflammation of the body, and balance hormone levels.

DIY Beginner Breathwork Techniques

Breathwork is an active form of meditation that can allow you to disconnect from your mind and be guided by your heart and body. As you breathe out, you’ll be working to rid yourself of beliefs, thoughts, and actions that don’t support your personal growth. You’ll be striving towards wholeness and a better ability to handle stress, anxiety, and trauma. There are many breathwork techniques out there, and each one has a unique purpose and effect on the body.

After speaking with your practitioner to ensure that breathwork is right for you, you can try these three beginner techniques:

The 4-7-8

When you’re feeling overwhelmed, anxious, or having trouble sleeping, give the 4-7-8 breathwork technique a shot. The 4-7-8 will slow the heart rate, bring your consciousness to the present moment, slow the nervous system, and bring forth a feeling of peace.

How to do it: Empty the lungs of air, inhale through your nose for 4 seconds, hold your breath for 7 seconds, exhale out of your mouth for 8 seconds, and repeat 4 times. As you put this technique to action, try envisioning your chakras at the center of your body pulling any energy or thoughts that do not serve you well.

The 5-5

Give the 5-5 breathwork technique a go when you’re getting worked up. It can help give you a sense of calmness, and it can be practiced throughout the day. Our natural tendency is to breathe at a rate of 2 to 3 seconds per minute.14 However, the 5-5, or also known as Coherent Breathing, is a conscious breathing practice that aims to slow down your breathing to 4 seconds and then 5 seconds.

How to do it: Focus on the natural rhythm of your breathing to measure out how long your inhales and exhales are. For 1 minute, breathe in for 4 seconds, and exhale for 4 seconds. Repeat for 5 seconds, then 6 seconds. If you feel the need, you can continue doing this for up to 10 seconds. Begin with practicing this technique for 5 minutes. However, you can gradually increase this time to around 20 minutes.

The 4-4-4-4

For an energy boost or to reduce stress, try the 4-4-4-4, which is also called Box Breathing or Square Breathing. This technique comes from the Navy Seal and is used to eliminate any stress plaguing their minds and bodies. The 4-4-4-4 slows the heart rate and deepens concentration. It’s best to practice the 4-4-4-4 method in the morning to wake up fully, during the day if you’re feeling rundown, or before a big event that requires your focus.

How to do it: Start by releasing all of the air from your lungs, hold your breath for 4 seconds, then breathe through your nose for 4 seconds, hold your breath again for 4 seconds, and exhale once again for 4 seconds. Repeat these steps for 5 minutes to reap their benefits.

Seek a Professional’s Recommendation

The risks of breathwork are quite low, but it’s important to always seek a professional’s advice before taking part in any kind of breathwork technique.

Breathwork may not be recommended for those with:

  • Cardiovascular issues
  • High blood pressure
  • Respiratory issues
  • Osteoporosis
  • Psychiatric symptoms
  • A history of aneurysms

It’s also not advised to practice breathwork if you are pregnant, breastfeeding, have physical injuries, or have recently undergone surgery. Additionally, with breathwork, there’s a risk that hyperventilation can lead to reduced blood flow, dizziness, and an increase in the chance of heart palpitations.

The use of a reputable medical professional, guide, or teacher can help reduce any risks associated with breathwork.

Tell us – have you tried breathwork before? If so, what techniques?

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References:

http://www.philadelphiarebirthing.com/articles/ [1]

https://books.google.com/books?hl=en&lr=&id=NtVEEJwgZ5IC&oi=fnd&pg=PR9&dq=breathwork+and+consciousness&ots=zY40JXb_S2&sig=QeFlNAl1EUij0TJcDtco-ZiaJ08#v=onepage&q=breathwork%20and%20consciousness&f=false [2]

https://www.beforenoon.co/blogs/news/guide-to-common-terminology [3]

https://sophia.stkate.edu/cgi/viewcontent.cgi?referer=https://www.google.com/&httpsredir=1&article=1000&context=ma_hhs [4]

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/ [5]

https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/hypocalcemia-low-level-of-calcium-in-the-blood [6]

https://drruscio.com/breathwork-techniques-reduce-stress-improve-cognition/ [7]

http://www.stangrof.com/ [8]

https://www.healthline.com/health/rebirthing#:~:text=A%20new%20age%20spiritual%20guru,of%20therapy%20that%20simulate%20birth. [9]

https://claritybreathwork.com/about-dana-and-ashanna/ [10]

https://www.biodynamicbreath.com/about/breathwork-trauma-release-and-healing/ [11]

https://www.transformationalbreath.com/breathwork.aspx [12]

https://www.wimhofmethod.com/ [13]

https://www.verywellmind.com/an-overview-of-coherent-breathing-4178943 [14]

The Secret World of an Anxiety Disorder

Posted on by Jennifer Norman

Everyone experiences anxiety at some point in their life. It’s a normal human reaction to any circumstance that seems scary or out of our control. Stress is 100% natural; sometimes, it can even serve a purpose, such as pushing you to finish an assignment or prepare for a daunting performance. But many people fail to understand just how intricate an anxiety disorder can be.

It’s important to acknowledge that an anxiety disorder and everyday anxiety are not the same. Worry that sprouts up out of nowhere and causes you to cancel that job interview you’ve been dreading or decide against going to the grocery store because you might have to talk to people is an anxiety disorder. However, fleeting stress is associated with the type of anxiety that everyone deals with. The line between the two is fine, but still very prominent.

Living life in the company of an anxiety disorder is no easy feat. It’s waking up early because your mind simply can’t stand to be at ease any longer. It’s going through the everyday motions, but feeling a constant fear that you could get in trouble or mess up at any time. And, most importantly, it’s sensing that your life and your mind aren’t yours anymore.

Anxiety disorders aren’t black and white, and they aren’t “just in your head.” Anxiety disorders are as unique as snowflakes, and they present themselves physically as well as mentally. Educating others and knowing the facts about anxiety disorders can save the sufferers a ton of unwanted stress, so here’s the inside scoop:

Anxiety Disorders Present Themselves Differently to Everyone

Anxiety, triggers, and coping mechanisms, oh my!

Just like Dorothy realized in the whimsical city of Oz, we are all dealing with our own issues. And each of our problems is insanely different, but knowing that everyone deserves to be understood is the true key to the universe.

Triggers

Anxiety triggers can range from a thought as small as an atom to an emotion that seems to sweep through all of Earth. According to Calm Clinic, loss of coping, listening to the news, lack of goal setting, and having too much time to think are the most common triggers for those dealing with an anxiety disorder.

Triggers can also stem from past experiences. For example, if you grew up believing that snacking at night led to health problems down the road then you would most likely feel your cheeks warming in worry at the thought of having a small bite of a brownie at 9 PM. Or if you grew up with parents that were barely home, you might have a fear of people leaving.

Triggers range from person to person. But by using the power of your body, you can ultimately beat any trigger that comes your way.

Here are a few ways to overcome your triggers:

  • Grab a yoga mat and learn some new poses to combat your anxiety.
  • You know that trail you’ve been dying to hike? Go do it!
  • Dancing the worry away is always a great option.
  • Running normalizes your heart rate and breathing pattern, which we all need during those pesky anxiety attacks.

Coping Mechanisms

Coping mechanisms are our body’s form of defense. They act as a shield to protect those with anxiety disorders from problems and issues that are constantly knocking at their doors.

Unfortunately, our minds have been tainted with stereotypes of anxiety disorders from television shows and movies. We’ve all seen characters binge on ice cream and drink a little too much to deal with their triggers. But the reality is that, once again, we are all so vastly different that it’s futile to put everyone’s coping mechanisms into a tightly wrapped box.

While it’s impossible to pinpoint every coping mechanism, Very Well Mind mentions that the most commonly used mechanisms by those suffering from an anxiety disorder are denial, repression, rationalization, intellectualization, projection, sublimation, and displacement.

On the flip side, coping mechanisms can often protect your ego, which is great. But they can also be overused. In this situation, you must seek out answers from a mental health physician.

However, there are healthy coping mechanisms out there, and they can help you get out of any tough spot.

Let’s dive into some healthy coping mechanisms:

  • Meditation can help bring the focus back to your mind and body.
  • Weighing the pros and cons can be a helpful way to dissect the problem. Plus, who doesn’t love a good list?
  • Be proactive and learn a new skill.
  • Talk to your friends and family or start a journal.

Both Mentally and Physically, Anxiety Disorders are Draining

Living with an anxiety disorder feels like going to battle every day of the week. Minutes from your day fly by while your triggers dance around them like arrows ready to attack. It’s a constant cycle that drones on and on.

Most people believe that anxiety disorders reside in your mind and thoughts only. But anxiety disorders present themselves physically, as well.

A few mental signs of an anxiety disorder are:

  • Not being able to concentrate
  • Feeling a constant sense of dread
  • Irrationality
  • Expecting the worst outcome in any situation

Here are some physical symptoms caused by an anxiety disorder:

  • Dizziness
  • Trembling
  • Insomnia
  • Sharp chest pain when breathing
  • Difficulties getting deep breaths
  • Twitches
  • Sweating
  • Pounding heart

Essentially, anxiety disorders awaken your body’s natural flight-or-fight response, which can be a bit of a nuisance when it happens daily. Normally, this response would only pop in to fend off a threat or escape a dangerous situation. But with an anxiety disorder, you’re in a constant state of worry and stress, which is a dangerous threat. So your body does what it needs to do by triggering and unleashing a multitude of physical symptoms.

It’s important to know that there is a light at the end of the tunnel. These symptoms can be extremely scary, but by seeking professional help, you can rid your body of the physical signs of anxiety. And along with that, the mental symptoms will dwindle away, too.

But in the meantime, try deep breathing exercises when those vexing symptoms make their presence known. Other unique and natural remedies can also ease the mental and physical symptoms of an anxiety disorder, such as a sound bath.

Knowledge and Understanding is Power

Anxiety disorders are way more complex than most people give them credit for. They are a powerhouse of symptoms that can cause so much distress and sickness in a person. But knowing, accepting, and understanding the truth behind an anxiety disorder is the one way to bring awareness to this serious illness.

Let’s leave the anxiety disorder stereotypes at the door and kick off our shoes to the fact that we are all different and unique. And no one will ever fit into the mold that society wants us to melt into.

The Eight Dimensions of Wellness

Posted on by Jennifer Norman

When we think of wellness, we often think of our physical health. But wellness expands beyond our bodies to encompass the mind, the spirit, and other facets of well-being. Wellness is a lifelong pursuit that is unique to each and every individual. Just as there is no person on earth that is perfect, there is no person on earth who has achieved perfect wellness. Instead, wellness is a journey. It’s an everyday, mindful approach towards overall health grounded in the desire for self-improvement. The key is to honor the various aspects of wellness holistically and in balance with each other to the extent that we are able.

There are eight dimensions of wellness worth highlighting that are all interconnected and interdependent. For example, it is well understood that stress, primarily considered an emotional condition, increases risks of physical conditions such as heart disease, asthma, obesity, diabetes, headaches, IBS, Alzheimer’s and premature aging. Similarly, loneliness, primarily considered a social condition, is inextricably linked to emotional and mental well-being.

Developing a sense of self-awareness on your relative strengths and opportunities within each wellness segment can help move you along the path of ever-improved wellness. Honoring your present position constructively without criticism will help you have the most positive and rewarding experience. Small, manageable steps can help move you along your path and reduce the chance that you’ll give up.

1 – Physical Wellness

Physical wellness is the obvious one. It’s how we respect our bodies. It’s behaving in ways that will minimize avoidable illnesses. Each and every day, getting healthy nutrition, regular sleep, regular exercise and maintaining proper self-care help promote physical wellness. Avoiding physically destructive behaviors, you know – excessive alcohol, sugar, smoking, sun exposure – helps pave the way to optimal physical wellness.

2 – Emotional Wellness

Emotional wellness is the ability to acknowledge and express all your feelings in a productive way. Emotional wellness is not about being in a happy mood all the time. In fact, a key part of emotional wellness is accepting that you won’t feel happy all the time. Recognizing and expressing feelings of anger, fear, sadness, helplessness, stress and grief are just as important to your emotional well-being as recognizing and expressing feelings of happiness, courage, joy, hope and love. When you are able to acknowledge your feelings, work through them, and get help when coping on your own becomes too difficult, you will be taking great steps to improve your emotional wellness.

3 – Spiritual Wellness

Spiritual wellness is striving to align your actions with your values and a greater sense of purpose. A healthy spiritual sense benevolently connects you to others and the world around you. Developing spiritual wellness moves you from apathy about the value of your life to deeply yet humbly recognizing your significance. While religion and beliefs play a role in spirituality, true spiritual wellness serves to unite and respect all of humankind without raising fear or hatred of those who uphold differing beliefs. As we know all too well, a lack of spiritual balance can lead to fanaticism, extremism, intolerance, and loss of life.

4 – Intellectual Wellness

Intellectual wellness is the desire to seek new challenges in pursuit of lifelong learning. It is intentionally striving to stimulate, engage and exercise your brain to gain knowledge, discover wisdom or learn a new skill. It is cultivating your curiosity by participating in challenging activities that interest you. Staying open to new ideas, opportunities, interests and wisdom helps to enrich the mind, keep the brain healthy and support neural pliability. Seeking out cerebral stimulation without this active, intentional consideration can lead to passive, habitual, time- wasting activities like scrolling through social media or mindlessly watching hours of television. Never have I ever, am I right?

5 – Social Wellness

Social wellness is the ability to establish and maintain positive relationships with family, friends, partners and colleagues. Social support is a real fundamental human need. Building bonds, engaging in conversations, and sharing meaningful experiences with others enriches your life and the lives of others. Fostering close relationships every day gives you a sense of belonging and helps love grow. Relationships that are not balanced, functional, or altruistic, however, are draining and can seriously detract from your well-being. Being able to identify, address and correct the unhealthy aspects within your relationships is by no means easy, but it is important for your overall well-being. Letting go of toxic relationships and welcoming in nurturing ones allows your energy to flow more naturally and healthfully.

6 – Occupational Wellness

Occupational wellness is the desire to contribute and be productive in your work so you can make a positive impact on society as a whole. Self-reliance, dependability, skill progression, and stakeholder interconnectivity all play roles in contributing to occupational wellness for yourself and those with whom you work closely. Wellness in the workplace enables employees to perform at their highest potential. Having the ability and empowerment to improve impacting factors such as work-life balance, tools, resources, office atmosphere and skill acquisition all weigh into positive gains in occupational wellness.

7 – Environmental Wellness

Environmental wellness is the ability to make a positive impact on your environment, be it in your home, your neighborhood, your city, or the planet. The spaces where you live, work and dwell are an expression of energy, state of mind and values. Taking steps to clean, organize, brighten, maintain and nurture your surroundings are ways to enhance environmental wellness for yourself and those who share all your spaces. Supporting organizations that act to reduce pollution and facilitate natural health contribute greatly to promoting environmental wellness on a larger scale.

8 – Financial Wellness

Financial wellness is the ability to understand money, your financial situation, and your preparedness for changes that can impact your finances. On one hand, it is recognizing that you have a responsibility to earn enough money to support your lifestyle and save sufficiently for future needs. On the other hand, it is recognizing that money isn’t everything, that accumulating monetary wealth at the expense of others leads to various other ills. The biggest cause of stress in America today is concern over finances. Far too many people don’t earn enough money to survive. And far too few are hoarding the world’s money. Until we find sustainable solutions to these inequities, we must do what we can to maintain individual states of financial wellness by detaching money from ego. Recognizing that money is a tool for survival and comfort, we will have true financial wellness when we refuse to equate net worth with self-worth.

With complete kindness to yourself, assess where you are in each of these wellness areas. Where are your strengths? Celebrate them! Where are your weaknesses? Think about your opportunities. What might you need to support your improvement? When you are honest in your assessment and can identify key areas for growth, you’ll be that much more well-balanced in the long run.

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