Photo by Spocaj.

If you’re wondering why we’re so quiet on the editorial front lately, here’s your answer: we’re spending time with family, enjoying the weather, taking care of our gardens and traveling. Among other things. Our authors share their best tips for Summer.

Getting in the garden. Home gardens, box gardens, roof gardens, urban vertical gardens–gardening has really taken off this year. Bonus: it’s a wonderful way to de-stress with nature and produce your own food.

“When I land in New York each month to see patients, I hit the ground running! This summer I’m literally stopping to breath deeply and smell the flowers. I decided to stagger my days at the office and spend every other one with mom, learning the tricks of edible organic gardening. It’s proving to be one of the most relaxing, rejuvenating and best bonding experiences I’ve ever had!” – Christine Dionese

Photo by Liz.

Shedding a few. If you missed Spring cleaning, it’s not too late to de-clutter your space!

“I’m shedding my winter coat-literally! I’m taking the opportunity to clean my closet of clothes I didn’t wear over the winter (to donate of course). Less clothes = less clutter = less stress!.. Frees up some space for new sundresses as well!” – Laura Seery

Photo by Sharon J Pruitt.

Economizing with DIY baby food. Did you know that growing your own baby food can save a family an average of $600 per year? That’s a huge savings considering how much tots consume in their earliest years!

“I’m walking outside as much as possible, finishing home repairs and planting the garden. My husband and I are growing organic squash, pea and other plants to make baby food in the fall, painting our rooms with low VOC paint and reading a great book called the Eco-nomical Baby Guide by Joy Hatch. It’s all about how to be as green as possible with a new baby (cloth diapers, food safety, making your own wipes etc).” — Amy Chitwood

Photo by Pacdog.

Stay-cationing. Who says you need to fly across the world to relax? What you seek for relaxation and rejuvenation could be found in your very own back-yard!

“It starts on Memorial Day and extends to camping parties and hiking trips. I have to admit, the life of a student gets a little bit pricey, from buying groceries to packing for the trip. The solution: a “staycation.” Cook meals in your own kitchen and walk a few paces to serve and enjoy! Bring your camping trip to your backyard, set up a mini bonfire and roast s’mores. All that’s left? Put up a tent and spend the night with your kids beneath the clear sky. It’s affordable, less stressful and offers genuine bonding time with the family.” – Karla Mercado

Photo by zana stardust.

Basking in some rays. Get your Vitamin D, y’all.

“This summer I plan to sit in the sun to catch some Vitamin D!! With all the rain we’re having out here in Portland, I can’t wait to lay out on a blanket, raft down a river, go camping or bike around the city. Vitamin D is so important to our health, yet sunscreen blocks its absorption, so I will be sure to keep taking my supplements!” — Carrie Jones

Rejuvenate and Refresh!

We know you like being on the go, so remember to rejuvenate with some quality sleep and replenish and refresh by staying properly hydrated! Looking for a fun way to spruce up your water? Try Laura’s thirst-quenching naturally flavored water!

Have a healthy, fun-in-the-sun tip to share with the WellWire community? We’d love to hear from you in our comments section or at the WellWire Facebook page!

I’m sure most multi-taskers think multitasking is healthy and efficient because we get work done faster than usual. But is it really the way to go?

Barbara Rowley of Natural Solutions says that multitasking “pushes the brain to work in ways that end up making it slower and more error prone than good, old-fashioned focusing.” When I read this, I thought, my poor brain! I also looked back and compared my work output during a multitasking spree, as opposed to the results generated through sheer concentration. Research was right: my best projects were done when I had nothing else to think about but that project.

I know it’s easier said than done, but it can be done. I worked in a corporate setting for four years and straight out of college, so the idea of doing one thing at a time, let alone having a real break, was nowhere in my lifestyle vocabulary. But one day, I found myself hyperventilating during a party my friends threw for me and I had to leave to get some air. Why was I hyperventilating? I couldn’t help but look through the To Do List in my cellphone–yes, on a Friday night–thinking about how I can possibly do at least half of these things over the weekend. I didn’t realize that, by doing so, I was entertaining more work to be done on Monday. I realized I needed a lifestyle shift.

To kick the multitasking habit once and for all you have to get into small but very useful and effective lifestyle changes. Start with a 7-day non-multitasking challenge.

Here are some tips:

• Out of sight, out of mind. One simple but effective way to make multitasking hard to do is to put away things that trigger the temptation. If you need your laptop to work, turn off your cellphone. If you need your cellphone to work, turn off your laptop. Easy, right? The idea is to train yourself to do one thing at a time.
• Ration your tasks. When you focus on one thing, you can’t help but forget about the ticking clock. Realistically, we all have to work efficiently around a given deadline. This is usually why people take the road of multitasking, because single-pointed working can be time consuming. Set a timer. For every task, give 30 minutes to focus on that one task. I am pleasantly surprised each time, because I never thought I could accomplish so much in 30 minutes or less. Then, move on to the next task.
• Balance your thoughts. Don’t panic when you suddenly get distracted. During meditation practice, my yoga teacher would always remind us that the practice of yoga is all about balance; therefore, in meditation, we keep our eyes half open instead of the usual fully closed. When you keep your eyes half open, you are able to keep your awareness in the center, which Eastern gurus call the chakra, or the seat of consciousness. When you find yourself distracted with the thoughts of all your other tasks and to dos for the day, calm down. Take a deep breath, inhale and exhale for 30 seconds, acknowledge the fact that you have a lot to do for the day, but at the same time, you are also challenging yourself to do one thing at a time, which is the healthier path.

So if you’re a multitasking nut like I was, challenge yourself with these steps. I tried it, and I’m happier, more relaxed, and most importantly, I get the work done and I do it well.

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

This is me enjoying a coconut oil massage in Boracay, Philippines.

I was born and raised in the tropics and whenever I think of home, I think about coconut oil. Never a beach trip goes by without my friends and I getting hour long coconut oil massages from the island massage therapists. The smell and texture of coconut oil gliding against your skin is very different from regular massage oils. It’s organic, light and absolutely soothing.

Coconut oil has been around for generations and has been used by millions as a staple in their diet–it’s a great source of fat, does not burn easily and very resistant to rancidity.

But isn’t coconut oil bad for your health? There had been bad publicity about the high saturated fat content of coconut oil, but research shows that the structural make-up of coconut oil in terms of fatty acids is actually very unique and not unhealthy at all. The fat composition of coconut oil is made up of Medium Chain Fatty Acids (MCFA), which make this particular oil behave differently once it has reached the digestive tract: because its particles are considerably smaller in size, it is easily digestible and does not require too much energy to get absorbed, thus putting on less strain in our digestive system. Dr. Nishant also wrote about it in The Skinny on Coconut Fat.

Are you vegan or lactose intolerant? Coconut oil is a great substitute for dairy additives to snacks. For instance, you can toss your homemade popcorn with coconut oil instead of butter. Sounds weird? Bet you didn’t know that coconut oil is actually used in movie theater popcorn here in the US, which gives it its distinct flavor!

Fountain of youth. Coconut oil is loaded with antioxidants and can be a great addition to your beauty regimen. Aside from its moisturizing quality, coconut oil is also composed of Vitamin E, which is a popular ingredient used in many beauty products that help prevent premature aging. My personal favorite coconut oil beauty regimen is rubbing a few drops of it on my nails, which is my organic version of what I learned from my grandmother who would break open Vitamin E capsules and rub the liquid onto her fingers for healthier nails and softer fingers.

Health boost. Coconut oil is composed of lauric acid, which researchers were very excited to introduce as a powerful immune booster. With its antimicrobial properties, coconut oil is a great shield from bacterial and viral infections.

Sit back, relax and enjoy the summer. Coconut oil is a great organic stress reliever. It’s soothing quality makes it a very popular massage oil. It is also extremely gentle even to the most sensitive skin, so don’t be afraid to rub a few drops of it against your temples to cure mental fatigue. It smells great, too!

I’m clearly nuts about coconut oil. If you ask me, you should be too!

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by franganillo.

Your hormones make deep, meaningful music on a daily basis, each one playing over the other. Together, every 24 hours they cover a number of topics including your metabolism, temperature regulation, growth, cellular repair and regeneration, reproductive organ control, sleep, mood, energy and appetite, to name a few. Your brain and nervous system are the main conductors of this well-orchestrated “hormonic” orchestra (nice, eh?), also known as the endocrine system.

The endocrine system is made up of eight individual glands, including the pineal body, hypothalamus, pituitary, thyroid, parathyroids, adrenals, the reproductive organs (ovaries and testes), and the pancreas. All of the glands produce and secrete hormones, which act as chemical messengers on all of the organs in the body. Hormone levels are directly affected by stress, immune system changes, fluid changes and nutrient-content in the blood.

When it comes to women, there are three key players: the adrenals, the thyroid and the ovaries. Here’s how they work: the adrenal glands are responsible for our ‘flight or fight responses’ in situations of stress. They produce cortisol (also known as the stress-hormone) and epinephrine. After menopause, they also produce estrogen and progesterone. Interestingly, cortisol has the capacity to directly affect progesterone levels, so in cases of prolonged stress or increased activity of adrenal glands an estrogen-dominant state occurs. At the same time, progesterone is used to make cortisol so as the need for cortisol arises more often, progesterone levels decrease. Excess amounts of cortisol can suppress your cell’s ability to respond to thyroid, which can compromise the function of the thyroid gland.

Both estrogen and progesterone can directly affect the thyroid gland. Estrogen tends to block thyroid hormone production, while progesterone facilitates it. As high levels of estrogen suppress the thyroid gland, it often results in increased rates of hypothyroidism amongst post-partum and peri-menopausal women. That’s why working on rebalancing the estrogen and the progesterone levels will often restore the normal function of the thyroid. In my experience, if the female hormones are ignored entirely, the thyroid function will not restore. Similarly, if the thyroid is completely left out in an attempt to balance out the female hormones, both estrogen and progesterone levels will continue to vary in the blood.

Got it? Either way, the orchestra continues to play! It is a finely-tuned system, and when one of its members plays out of tune, everything is thrown off balance. So, to help maintain your hormone-balance:

• Eat organic foods. You are more likely to avoid hormone-disrupting pesticides
• Eat more fats. Good fats include olive oil, coconut, avocados, wild-salmon, flax seeds
• Avoid sugar and sweeteners. They raise blood sugars and insulin levels, contributing to PCOS and diabetes
• Avoid milk and dairy. This is often a source of high levels of exogenous estrogens
• Avoid methyl-xanthines. That’s caffeine, theophylline, theobromine found in coffee, black tea, chocolate and cola.
• Limit or avoid alcohol. That’s pretty self-explanatory.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by Micah Taylor.

My friend is 6 months pregnant and it’s not unusual for me to find her sitting comfortably on her couch, a book in one hand, with massive earphones pressed against her round belly. They call it the Mozart effect, a theory suggesting that listening to Mozart early on in life–preferably at prenatal age–will result in a smarter child.

The professional practice of music therapy has been around in the United States since the 1940s. Therapists use music to rehabilitate patients primarily with cognitive and emotional concerns, as well as supplement different spiritual activities, but there are also practices that target physical rehabilitation.

The belief that listening to Mozart makes smart babies was popularized by an experiment published in Nature, stating that the activity increases a child’s IQ by 8 to 9 points. Though research on overall intelligence is still inconclusive, one of the original researchers pointed out that the effect of music therapy is limited to spatial (temporal tasks involving mental imagery and temporal ordering).

Ever thought about implementing music therapy in everyday life? I do these activities quite often, and you can try them too.

• Music in exercise. I have what I call my Runner’s Soundtrack. I compiled a bunch of my favorite, upbeat songs in one playlist that I listen to every time I go running. The rhythmic factor of music keeps me focused on my running and breathing, and I find that I stop to rest much less often than when I don’t have my iPod with me. Rhythm therapy is used in physical rehabilitation, and helps in most physical and occupational therapy activities.
• Music in meditation. I make it a point to meditate at least once a day, and I make sure that I also have a couple of songs handy. Music therapy is widely used in relaxation work, and just like rhythm therapy, helps the patient in focusing on his/her breathing. Relaxing music also helps reduce your heart and respiratory rates, which is very effective in meditating.
• Music in studying. Some people find that having background music while doing homework or studying for a test helps students focus more on their work. I do this all the the time and find it most effective when I listen to my favorite songs. This kind of therapy is widely used in reminiscence and orientation work with the elderly. They find that listening to certain kinds of music help greatly in memory and cognitive rehabilitation.
• Music in sadness. During those times when I wake up at the wrong side of the bed, or when I just feel under the weather, I listen to music. Music therapy is also widely used in psychological rehabilitation, as it is very effective as an emotional upper, especially for depressed patients.
• Music in creation. I express myself in art, and when I’m in the middle of creating something – a poem, a pencil sketch, a meal, or a blog entry–listening to music helps prevent things like writer’s block or lack of concentration. Music therapy is used in creativity rehabilitation, as it opens the observable domain of the brain that feeds creativity and imagination.
• Music in sleep. Perhaps the most obvious role of music in anyone’s everyday life, whether you’re young or old, is its lullaby quality. Both its rhythmic and relaxation factors help in reducing stress and lulling the person to sleep.

How do you incorporate music therapy in your daily life? What’s your sound?

Karla Mercado lives in New Mexico and is the author of Balancing Tenderfoot. She is passionate about human medicine, nutrition, and writing.

Photo by Fristle.

A good belly rub isn’t something most humans search out. Unlike our furry feline and canine friends, many of us prefer a shoulder rub or back massage and shy away from having our bellies touched. But we can hold just as much tension in our abdomens as in our shoulders and backs. Ulcers, heartburn, and gastrointestinal distress are all signs of disharmony in the abdomen and a little massage can do a lot of relaxing! The abdomen is the center of our bodies and keeping it healthy keeps us centered. So, fellow humans, I propose we bring back the belly rub!

Mayan abdominal massage is a technique based on repositioning internal organs that have shifted, creating improved blood, energy, and lymph flow throughout the pelvic cavity. This massage is very beneficial for women, as our abdomens tend to go through many stages in life. For a few decades, we have monthly cycles that shift and change as we age, our abdominal muscles stretch (then retract) as we become pregnant, give birth, and live life in general.

I was fortunate enough to connect with fellow WellWire contributor Dr. Carrie Jones of Natural Women’s Health Care clinic in Sherwood, Oregon, and ask her a few questions.

Where did you learn this wonderful technique?

I actually learned this massage from Rosita Arvigo herself. She does trainings at her clinic in Belize as well as on the East coast, Colorado and in Oregon.

Who benefits most from Mayan Abdominal Massage?

Younger women who have heavy periods or painful periods, and are looking for an alternative form of pain control should try it. The massage is non-invasive so it’s also very beneficial for women trying to conceive, as it improves circulation, lymphatic and nerve flow to the pelvic area as well as corrects uterine displacement. For women who are currently pregnant, it can be extremely helpful for back and leg pain, abdominal heaviness associated with the growing baby, and can make for a smoother birth. Women who are menopausal and experience uterine prolapse or urinary incontinence and want to improve the health of the area often come in for treatment with great results.

What should a patient expect from an initial session?

During the first session, we usually have an initial consultation where I get a better understanding of their lifestyle, menstrual cycle, overall health and their goals with the massage. I explain what I’m going to do then we begin! It’s like a traditional massage in some aspects as you lay on a massage table and usually undress so that I have access to the entire back down to the hip and tailbone and then over the stomach area.  The massage generally lasts 35-45 minutes. Like a traditional massage, many of my patients fall asleep or zone out while I’m working.

Where do you massage exactly?

The massage is all external over the skin. There is no internal work like during a gynecological exam.  Even then, it can be deeply personal or even ticklish to many women as our bellies aren’t often touched. I can work right over smooth clothing for the first massage, and want the massage experience to be as comfortable as possible.

Are there any other benefits?

The massage can be really helpful to the menstrual cycle and is amazing at relieving cramps. Because all that fresh blood, oxygen, lymph and nerve flow is moving through the area, women will report that their first period after the massage is more ‘cleansing’ in that it’s a bit heavier with more clots. After that it’s usually a lot smoother. I also find that women with endometriosis benefit from the work because the massage works right over the abdomen and can be helpful in reducing adhesions that have developed in the pelvic cavity.

Are there any times when it may not be a good idea?

There are a few. During menstrual bleeding, within the first 6 weeks following a normal vaginal delivery or the first 3 months after a c-section. I also don’t recommend it for women using an intra-uterine device (IUD) for birth control or if cancer is present or suspected anywhere in the pelvis, or the client is undergoing chemotherapy for this condition. During the first trimester of pregnancy it’s not a good idea though after the first term, it’s very beneficial. Finally, if a woman has a hiatal hernia, I recommend only gentle touch during the massage

Where can readers go to learn more?

To learn about trainings, or to seek out practitioners in your area, go to Maya Abdominal Massage- The Arvigo Technique site. Read the article on the Massage and Bodyworks site to learn more about the history of Rosita Arvigo and her journey to becoming a healer. In the article, she talks about the benefits of repositioning the uterus for less painful childbirth.

Amy Chitwood, L.Ac. is a graduate of the Oregon College of Oriental Medicine. She is nationally board certified in Chinese herbal medicine and manages the Portland Acupuncture Blog.

Photo by Debbie Schiel.

My favorite seed catalog came in today’s mail: organic Floriani red flint corn, green meat radish, Bolivian rainbow pepper, purple pac choy, ruby streaks mustard. These are the reasons I started gardening–I was awed by the incredible diversity of life I could sustain on my little corner of earth.

There were other reasons too. After my urban upbringing, I longed for the pastoral and bucolic ideal of self sufficiency and thriftiness. And certainly there were the political reasons: getting off the corporate-food trough while promoting biological diversity and personal health.

But what really pushed me past reading and into action was a full-color catalog that arrived one Winter’s day. I saw purple carrots, speckled lettuces, striped snappy string beans, and a bright orange tomato that turned out to be an eggplant! If your vegetable education came largely from mainstream supermarkets as mine once did, you’ll understand my shock. Who knew there were purple potatoes, or that we could grow Thomas Jefferson’s beans or the Anasazi’s corn?

These days I’m a passionate gardener and my garden supports over 100 species. Here’s why you should tend a garden, even if it’s just a couple of plants:

1. Get outdoors. Being outside can help many health conditions. The sunshine lightens most folks’ moods and helps produce immune-building Vitamin D. Researchers find that people living near green spaces have much lower rates of diseases including asthma, depression, heart disease, migraines, and even urinary-tract infections.
2. Eat healthier. At WellWire we’re always recommending that you eat the rainbow and gardening is one great way to do it. Vegetables begin losing nutritional value as soon as the plant is plucked and produce from your own garden travels the shortest distance between place and plate. Also, many soils around the country have some well known nutrient deficiency—in western Oregon it’s selenium—which you can address easily in your home garden. Feed your soil, feed your plants, feed yourself.
3. Love those vegetables. Gardening is a great way to convert knowledge about the health benefits of veggies into the action of eating them. Researchers consistently find that garden-based education in schools makes children more willing to try, like and eat a diversity of vegetables. The same trick works with picky adults, too…
4. Grow your own medicine. That lovely lavender you’re already growing can improve digestion and fight depression. Thyme makes a great ground cover and fights off lung infections. Garlic, onions and their relatives support the immune system and the heart. Even weedy dandelion is medicine, helping the liver and the kidneys. And so much of this is so easy to grow!
5. Be more community-oriented. Scientists have found that spending time outdoors changes people for the better. Read here about how gardening transformed the English town of Todmorden and its inhabitants, building food security, ecological sustainability and community spirit.
6. Pure joy. Part of a healthy life is making sure there’s joy in your life, every day. And that is one of the best reasons out there for gardening. For me, that’s about the wonder of nature’s colors and textures, and the sheer awe of actively and literally keeping history alive. And it’s a wonderful gift to share with your partner or kids.

So as the year’s darkest days settle in, take time by the real or virtual fire to go through the words and pictures of the seed catalogs and feed your dreams of summer. Here is a short list to get you started.

• Fedco Seeds, a Maine cooperative, offers great starter packets at fantastic prices.
• Horizon Herbs offers one of the largest selections of medicinal plant seeds.
• Native Seeds/SEARCH has a focus on traditional Southwestern crops including a huge variety of beans, corn and hot peppers.
• Seeds of Change was one of the first glossy proponents of growing heirloom seeds.
• Baker Creek Heirloom Seeds in Mansfield, Mo., boasts a catalog of 1400 varieties of vegetable and flower seeds.
• Heirloom Seeds in Pennsylvania.
• Southern Exposure Seed Exchange.

Happy garden planning!

Dr. Orna Izakson, ND, RH (AHG) is a naturopathic physician, herbalist, gardener and writer. She specializes in respiratory issues, mood and women's health at Celilo Natural Health Center in Portland, Oregon.

Photo by Steve and Jemma Copley.

Want to be the calmest, brightest, happiest guest at your holiday parties this year? You don’t need a pill. Read this round-up and find out how our authors handle the stress of the season.

Christine Dionese L.Ac. on the truth about shopping: Ever look around the house and wonder, where did all this stuff come from? You’re on to something. Will giving your girlfriend a designer handbag actually make her happier? Probably not. Forget the Fendi and surprise her with a homemade Italian dinner instead! Or a trip to Italy where they’re made, if you have the budget for it. Cool studies show that folks who spend their savings on activities rather than stuff remain happier longer and report feeling more alive. This holiday season, ditch the stress of shopping for all that stuff and experience real life with your loved ones.

• The family. Bringing the whole family together for a night of ice-skating, snowboarding, or winter camping. Don’t forget to pack the hot chocolate and marshmallows!
• The significant other. Have some quality time to spare? Plan a holiday adventure for memories that never fade. If your budget is small or you only have a few days to get away then book a night or two at a local hotel with a pool!
• The parents. Gift them with dance lessons. Keep them fit while turning the tango!
• The siblings. Enroll your brothers and sisters in a cooking class for the new year. What better time to engage in learning how to cook new healthy meals while sharing the time with your siblings.
• Strangers. Help make other people happy this season by volunteering some of your time. Orphans and the elderly find themselves particularly lonely this time of year. Get the kids out to play in the snow, or offer to take a group of elderly folks Christmas caroling and to see a play. The few hours you spend will put a smile on everyone’s face for weeks to come and make you feel good too.
• Your best friend. He, or she, is probably stressing out about the holidays so splurge on a massage and yoga lesson for you and your bff to do together. Amidst all of the holiday chaos you can retreat with your pal, take the time to relax, revitalize, and catch up. Don’t wait until the gift exchange day, give now.

Amy Chitwood L.Ac on food allergies at a potluck: It may be the most magical time of the year but trust me, eating foods that make you feel bad are not going to make you feel better this month! So it’s very important to recognize that if you have food allergies or sensitivities, you shouldn’t make exceptions during the holidays. If your symptoms of IBS, congestion, or headaches return because you ate cheesecake or had that glass of wine, you’ll only feel more stressed.

• Ask! Rule number one is to always ask what is in food or how it was prepared. Dairy and gluten can hide in so many places!
• Bring! If you cook your own food and drinks and bring them to share with the group, you’ll know exactly what’s in your food and you’ll be a great guest. Elena’s pantry has some really amazing gluten-free desserts to bring to the table. I like to bring gluten-free pie and rolls to Thanksgiving–my whole family loves them!
• Restrain! If you are certain that eggnog doesn’t have dairy and those gooey cookies are gluten-free, then by all means, dig in! But if not, it’s safest to assume that there is something in them that may wreak havoc in your body. Be good and follow your usual dietary restrictions, your body will reward you.

Karla Mercado on planning simple get togethers with friends: If you’re in college or returning to your childhood home, then you know that this is the season for homecomings and everyone’s stacking up on reunion party invites. Perhaps you’re about to throw a party yourself? To avoid party stress, I suggest you keep it simple.

• Forget the plates. Serve food guests can carry around with your bare hands or a cloth napkin. They don’t have to be frou frou! Think of great homemade sandwiches, homemade pizza, or simple sliced veggies and fruit. Bonus: you won’t have to do dishes.
• One pot drinks. Avoid the unwanted calories and toxins of alcohol by serving hot apple cider infused with aromatic spices. You can set up a pot on the stove with a ladle and have your guests help themselves.
• Prepare, then sit down. Don’t run around making sure everyone has what they need. Suddenly you’ll realize people are leaving, your party is over, and you didn’t have the chance to really connect with your friends. Find a friend you hold dear and sit down together. Talk! That friend looking for more pizza, he’ll find it.

Dr. Igor Schwartzman on forgetting about consumerism-oriented traditions: I often get an unsettling feeling during this time of the year because my patients and the people around me all seem so overwhelmed. The holidays tend to bring out anxiety over what we think we should be doing (spending money, wrapping gifts, cooking particular dishes). These uncontrolled bursts of energy all lead to one place: stress. I think the true essence of the holidays is family and celebration, rather than consumerism. My family doesn’t share gifts. Instead we have small traditions and rituals that we create each year to celebrate our time together. The focus is all about getting back to the basics. Try this:

• Create a festive, nourishing meal together. Have fun! Give every single person a simple task.
• Walk through the woods or park and collect the gifts of nature to use as decorations around the house.
• Engage in family arts and crafts or a parlor game that results in a group story or poem.
• Retreat away from home, a house on the beach, or a winter-cabin.
• Plant a tree. Instead of cutting down a tree, plant a sapling in your garden. Over the years, you can watch it grow together. Simple, but rewarding.

Dr. Gibran Ramos on looking inwards: Cultivation is a Chinese cultural practice that I use to get through the cold darkness and stress of the holiday season. As the days start shortening, the weather gets cold and the mad holiday buying sprees start. From Chinese culture, we can discover the true gifts of the holiday season. For them, this is the season of introspection and reflection. Nature is an analogy and teacher that we can reference as a “how-to” manual for our lives and our health. When you go inwards, you discover the brilliance of your internal spirit, or shen. If you really take the time to reflect, when you get together with your family or friends, you’ll shine from the inside out! If you have a hard time sitting quietly by yourself, try writing a journal entry, or a long email, about what you’ve enjoyed, learned, cared for, or accomplished.

• Slow down.
• Look inwards.
• Meditate on the past year.

Dr. Carrie Jones on stress-free travel: Flying to Grandma’s house or braving the highway? Either way, I find that travel can be incredibly stressful if I’m not prepared. Here are my tips for a successful journey:

• Know before you go. With all the changes in the airline industry, make sure you’re aware of bag restrictions and costs associated with checking bags. Many airlines offer online check-in which can save you time at the airport.  In the car, print directions ahead of time or set your GPS unit ahead of time. Fill the gas tank, check your oil and tire pressure a few days before.
• Pack snacks. Airport food is overpriced and unhealthy. Most airlines don’t have a food option anymore which means long flights and short layovers can lead to hungry people. Snacks in the car means less stop time and healthier choices.
• Bring entertainment. Make sure you have books, magazines, music, games, and whatever else you need to ensure you and your family can pass the time without boredom or temper tantrums.
• Know your arrangements. Maybe you slept on the floor or on the couch last time and you were short a pillow or wished for more blankets. Plan accordingly! Pack extra comforts so you are able to sleep. Consider bringing ear plugs and an eye mask if you’re a light sleeper.

Have your own tips? Share below!

Photo by Nihan Aydin.

It’s the “most wonderful time of the year” and depression is rampant. Between the early darkness, family drama and financial stress that goes along with shopping season, many people find their mood taking a turn for the worse. Here are some tips for feeling better:

1. Exercise
Depression diminishes motivation. But getting off the couch can make a remarkable difference in your emotional resilience. Exercise literally changes the chemicals being made in your brain and how well those chemicals work. It doesn’t have to be intense and it doesn’t have to be very much. Even a brisk walk will help lift the clouds.

2. Get some sun
The winter’s lack of light makes lots of people feel low. The effect isn’t new—it’s been described since the 1800s. These days there’s a name and a cute acronym for it: seasonal affective disorder, or SAD.

Adding light can help. Outdoor, natural daylight is best, especially in the morning. But many companies also sell light boxes that researchers find really do help—even for summertime depression.

Photo by Nathalie Dulex.

3. You are how you eat
Author Michael Pollan said it best: “Eat food. Not too much. Mostly plants.”

Scientific research all over the map supports this. An October 2009 study in the Archives of General Psychiatry reported that a Mediterranean-style diet reduced depression (in addition to its well-known heart and anti-cancer benefits). They found that fruits, nuts, beans and fat from fish and olive oil all helped beat the blues.

Filling up with fresh fruits and veggies also has another happy side effect: reducing your exposure to mood-busting sugar and processed foods.

4. Up the fish oils
The long dark winters in Iceland don’t translate into high levels of depression there, and scientists think the reason is in the high-omega-3 fish the locals consume.

For people who are depressed, researchers have found significant improvements in mood after just two weeks of therapy with fish oil.

How does it work? The omega-3 oils reduce depression-causing inflammatory chemicals and improved cellular function, all of which make a happier brain.

5. Feed your microflora
The first-line prescription therapy for depression is a drugs that increases serotonin availability in the brain. Looking at the body as a whole, most serotonin is found in the gut, where it helps signal the movements needed to promote digestion.

We’re designed to make a lot of serotonin ourselves, with the help of foods and the healthy flora in our guts. Supporting that flora with probiotics—found in foods such as sauerkraut, kimchi, live yogurt and miso—can help make more serotonin available to the whole body, including the brain.

Like fish oils, probiotics also reduce inflammation and oxidative stress that influence depression.

6. Try flower essences
Having flower essences on hand can offer a quick pick-me-up, or support long-term healing. Take four drops as needed, or four times daily in a little water over the longer term. They don’t interact with any other medications and the only possible concern is a tiny amount of alcohol.

Try Star of Bethlehem for dealing with grief and trauma. Sweet chestnut helps deep, dark despair and hopelessness. Pine relieves guilt. And willow helps when you feel resentful or sorry for yourself. For some sunshine in a bottle, try the Solstice Sun environmental essence from wild Alaska.

7. Read up
While there’s no substitute for talking with friends or professional counselors, reading can help you understand what’s going on and offer suggestions for helping yourself. Try “The Mood Cure” by Julia Ross, or “Depression Free, Naturally” by Joan Larson.

This psychologist-recommended website links to articles about natural health and a variety of mental health issues.

8. If you need help, get help
Sometimes the blues are transient, and simple home fixes like these are all you need. But if the darkness persists, remember that you are not alone. Naturopaths and psychologists are an important part of getting better.

If you’re battling the blues this holiday season, be sure to take some moments out to take care of you! And please share your own suggestions for beating the blues in the comment section.

Dr. Orna Izakson, ND, RH (AHG) is a naturopathic physician, herbalist, gardener and writer. She specializes in respiratory issues, mood and women's health at Celilo Natural Health Center in Portland, Oregon.

Photo by Chelseagirl.

Take a second to count the number of cups of coffee or black tea you drink a day. Now consider this: these caffeine-containing beverages have zero nutritional value. Caffeine, which is immensely addictive, is found in chocolate, some sodas and many over-the-counter cold, cough and pain medications, where it’s valued for its stimulating effects.

Caffeine can elevate the mood, energize, delay fatigue, and stimulate the central nervous system. It can also cause hands to tremor and the heart to palpitate. So, why is caffeine our national drug of choice?

I think coffee shops can be special places when people sit together and enjoy conversation, slow down for a moment, read, write, think. But when people go in for a fix, there usually isn’t much time for conversation–it’s a quick stop for a to-go order before you rush off for your next appointment. 

Caffeine feeds our cultural addiction to speed and our fast-paced lifestyles. There are numerous reports on this topic, all of which you are welcome to sift through on PubMed. I suggest you take your time and sit down at coffee shop (with a nice cup of herbal tea), as you will need a lot of time and most of them offer complimentary Internet.

Effects on Central Nervous System:

• Caffeine affects the central nervous system, and can result in nervousness, irritability, insomnia, “restless legs,” dizziness
• Caffeine can exacerbate anxiety and lead to panic attacks

Effects on the Heart:

• Caffeine raises the blood pressure
• Caffeine can cause or aggravate heart rhythm disturbances

Effects on Digestion:

• Caffeine aggravates ulcers and heartburn
• Caffeine stimulates acid secretion in the stomach
• Caffeine has a laxative effect on the body and can create a dependency

Effects During Pregnancy:

• Caffeine crosses the placenta and effects the fetus.
• Caffeine can also be found in breast milk

Effects on Vitamins & Minerals:

• Caffeine is a diuretic substance by nature, and causes loss of key nutrients, including potassium, calcium, magnesium, and zinc
• Caffeine reduces absorption of iron and calcium

Next time you are reaching for a latte, consider a cup of herbal tea instead. One of Dr. Nishant’s favorite is a roasted dandelion tea, here is a simple recipe to try.

Dr. Igor Schwartzman practices naturopathic medicine with a strong emphasis in women's health, hormone imbalances, and thyroid disorders at Whole Family Wellness Center in Portland, Oregon. He is a co-founder of WellWire.com.

Photo by denisemattox.

You already know that beauty is more than skin-deep. Skin health and appearance depend on much more than what fancy lotions, latest “age-defying” cream, or organic lead-free, paraben-free, and phthalates-free make-up you might be using.

Beauty begins on the inside…with the gut and nutrition!

Think of your gastrointestinal lining as the skin inside your body. The health of this gut lining can improve the health of the rest of your body and especially your outside skin. There are many similarities: the gut lining replaces itself often, its irritations and inflammations show up on the skin, and nourishing blood flows just under the surface. What is happening on your skin is reflection of what is happening in your gut and a happy gut equals more radiant skin.

You are what you eat.

Many skin problems can be improved with smart nutrition and identifying and eliminating food sensitivities and allergies. Water and essential fatty acids are internal lotions, making it soft and supple. Nutritious whole foods provide important anti-oxidants, vitamins and minerals for the frequent renewal of healthy skin cells.

Get the glow!

Move water and nutrition to the skin surface through getting the glow going. Anything that brings a light sweat to the skin means that the skin is being nourished and the toxins are being removed. The glow can be through walking, yoga, bouncing, and even sex. Any movement that brings a light sweat counts.

Smile from the inside.

Learn to manage your reaction to stress. Stress affects the health of your skin. We’ve all noticed that cold sore, acne or blemish popping up when we are under stress. Acupuncture, meditation, and sleep can all help us lessen the effects of stress on our skin.

When we start to work on the inside, we not only feel better, but also look better!

Gibran Ramos, L.Ac. completed his six year training and internship in Naturopathic and Chinese Medicine at National College of Natural Medicine. Mr. Ramos helps patients transform their lives and optimize their well-being at Northwest Natural Medicine in Milwaukie, Oregon.