Keep a Mind-Body Journal for Health and Healing

How would you like to understand, once and for all, the relationship between what you're eating and how you feel? Keep a mind-body food journal. It's a powerful way to gain insight into eating habits and the impact of food choices on your mental and physical wellbeing. A mind-body food journal is different from a "diet diary" because the intention is different: it's not just about the fit of your jeans, it's about how food fits your life and your lifestyle.

Too often we eat mindlessly - on the run, watching television, behind the computer. A mind-body food journal helps create clarity between what we choose and how we feel. It leads the way to improved choices and - because food is medicine - supports total mind-body health and healing.

Start your journal today. Track your eating habits for a few weekdays and at least one weekend day. Do this for at least two weeks.

What to Track in a Mind-Body Food Journal

Food Factors

• When did you eat?
• What did you eat?
• How much did you eat?
• Why did you eat?
• How did you feel after eating?

Mind Factors

• What was your overall mood before and after eating?
• Did you have headaches, or mental/emotional fatigue?

Body Factors

• What did you notice about your body before and after eating?
• Social & Environmental Factors
• Who were you with for the meal?
• Did you eat hurriedly or calmly?
• Were you doing another activity while eating?

Review your journal at the end of each day and summarize your habits. Note the key factors for why you chose to eat the way you did, what was going on, how you felt and if there were any physical symptoms. You and Dr. Bossio can use this information to help make healthier food choices.

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References

Women of Wellness Presents a Panel Discussion: Moving into Motherhood - Empowering Moms

When:  Sunday, May 22, 2016, 3pm-5pm

Where:  Family Tree Yoga, 980 Hope St, Stamford, CT

What:   Come learn from 5 local experts practical strategies to calm and soothe yourself, to bring your wisest, loving self to your birth and beyond. Presenters include: Dr. Deb Bossio, Naturopathic Doctor; Elaine Malin, Acupuncturist; Silvie Falschlunger, Labor Doula; Jan Scaglia, Licensed Massage Therapist; and Sara Jamison, Psychotherapist. 

Register at:  Familytreeyoga.net or 203-890-9642, $25 per person, or $35 at-the-door

Your Organic Garden

It's really quite easy to plant and grow a flourishing organic garden. It all begins thinking of your organic garden as an integrated ecosystem built upon nature's principles, not man's laboratory creations.

The foundation for organic gardening is biodiversity. In the wild, a variety of plants and wildlife exist interdependently-providing shelter, moisture, continual bloom when pollen is available for insects, and support for all the creatures within the system.

You can apply the biodiversity principle at home by following these key steps in organic gardening:

• Build-up the soil
• Use natural fertilizer and pest control
• Choose companion plants for your climate zone
• Arrange plants so they provide a habitat for insects and wildlife that actually benefit garden health.

If you combine these principles with good gardening habits, you'll soon have an organic green thumb (and lots of delicious, good-for-you vegetables to eat)!

It's Not Just Dirt!

What's the difference between how the organic gardener feeds a garden compared to the conventional gardener? The conventional gardener feeds the plant (with chemicals from a lab), while the organic gardener feeds the soil.

Soil is living matter full of as many as 50 billion microscopic plants and organisms! Soil, and the creatures living in it, requires air and water to thrive. If you don't know the condition of your soil, contact your local master gardening organization, or university agriculture department-both will usually test soil for free or a nominal fee. When buying soil, you want it largely composed of organic material (read the package label).

To maintain and protect organic soil:

• Continually feed with organic matter-compost, manure, leaves, straw, and grass clippings.
• Weed regularly.
• Incorporate companion plants that naturally tame weed growth.
• Check plant packaging or a regional organic gardening guide to learn how to properly select and space plants to best match the yield you want from your garden.
• Use mulch

Protect Against Pests and Fertilize, Naturally

Synthetic herbicides and insecticides seep into groundwater, affect the health of wildlife and plants, and can contaminate your food. These chemicals also kill off beneficial insects that are part of nature's pest control system.

Synthetic fertilizers are not recommended for an organic garden because residual chemicals, including salts, can interfere with plant growth and even build-up in lawns. For example, quick-release high nitrogen fertilizers produce lush foliage but damage root structure - a plant's only way to extract nutrients.

Your best defense against pests is preventing a problem to begin with. You can accomplish this in a number of ways, all of which will invite natural enemies of pests into your growing area. Plus, these are great practices for any size garden:

• Carefully select plants for the your climate zone, build-up your soil, and plant in appropriate light/shade and space for the growing season.
• Water early in the day, not at night. Keep water in the root zone, not aimed at the plant.
• Maintain "plant personal space." Prune plants and weed to maintain good air circulation and prevent crowding, which can spread disease.
• Use netting or chicken wire to keep out pests that scurry around your yard.
• Learn to properly use botanical poisons, chemicals extracted from plants or minerals that are toxic to plant predatory insects (ex. Neem, certain essential oils).
• You can also search online for resources to help you with natural, integrated pest management (IPM). These resources can also help you resolve a pest problem.

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When Life Heats Up, Chill out with Yoga

If daily hassles, constantly chiming cell phones, and past-due deadlines have you at the boiling point, simmer down to the yoga mat and find a little peace of mind.
A mind-body practice, Yoga combines physical poses (postures) called asanas, simple breathing exercises and guided meditation. Anyone can practice yoga and experience the health-enhancing benefits:

• Reduce blood pressure
• Lower resting heart rate (so the heart works more efficiently)
• Promote mental alertness
• Better manage symptoms of anxiety and depression
• Improve muscle tension associated with stress and chronic health conditions

There are many 'styles' of Yoga for you to try. Styles vary in how many and the intensity of how the poses are performed; some styles are more intense (Bikram, Power, Iyengar) and others more restorative (Kundalini, Ashtanga). All yoga styles originate from Hatha Yoga, which was developed in India about 5,000 years ago. Hatha Yoga is a good choice for managing stress and chronic health concerns. It also is ideal for beginners.

A yoga class begins with breathing exercises and gentle movements to clear the mind and limber the body for the "active postures." Next, you'll move through a series of poses (standing, seated, and lying down). During class an instructor may use the ancient Sanskrit (Hindu) names and the American names for poses, e.g., Mountain Pose (Tadasana) or Triangle Pose (Trikanasana). A certified instructor helps participants modify poses to suit their unique needs.

The focus of practicing yoga is not on how long or how perfectly you perform the pose. Nor is it competitive-so no making comparisons or judgments of self and others. Yoga is all about letting go of your mental chatter by focusing on the breath and allowing it to guide your body into a calm, centered state.

Yoga class concludes with a guided meditation or relaxation exercise. This may help you learn to be more mindful and aware of yourself in any moment of your day, not just the time you spend on the yoga mat.

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References

Massage Supports Your Body's Natural Detox

Your body's innate detox system can get sluggish for a variety of reasons such as lack of regular exercise, too little fluids or fiber in your diet, frequent colds, or high stress. A massage can rev-up your body's natural detox process.

During massage therapy, the rhythmic strokes and pressure applied to muscles, tissues, and organs stimulates the circulatory system. When pressure is applied to body tissues, toxins are released from in between the muscle fibers and cells. Toxins are carried into circulation throughout the body and eliminated in a variety of ways.

The increase in circulation during massage positively affects other systems and organs in your body. Massage helps move oxygen-rich blood and nutrients into your organs, especially the kidneys and the liver. Massage also facilitates relaxed, deep breathing-another important way in which the body naturally detoxes.

Working in tandem with the circulatory system is the lymphatic system, which carries immune cells throughout the body to help defend against infection. The lymph system doesn't have a big central pump like the heart to keep things moving. Instead, it relies on gravity, exercise, breathing and massage to work efficiently.

If you're not feeling your best or haven't been as good about your diet and exercise routine lately, a massage can help you detox, and get back in balance-naturally.

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References

The Power of Breath: Lower Blood Pressure, Reduce Stress

When you don't manage stress effectively you place an unnecessary burden on the one muscle that keeps you alive: the heart. When you're stressed, your body goes into "fight or flight" response. The brain releases hormones that cause your heart to pump faster, thicken your blood, and raise blood pressure. If you constantly experience this stress response, it eventually changes the way the heart and blood system function--putting you at risk for heart disease.

There's a "cure" you can use anytime, anywhere to change the way you respond to stress and actually lower blood pressure and protect your heart from the deadly grip of stress. Cardiologist, Dr. John Kennedy, developed 'The 15 Minute Heart Cure'--a set of simple breathing techniques that creates a connection between the heart and brain. This method helps you calm down, reenergize, and protects your heart all at the same time.
To get the most out of using this technique, try to do it at the same time each day.

B in B-R-E-A-T-H-E = Beginning. Begin in a quiet space where you won't be interrupted for 15-minutes. Begin with a positive attitude. View this time as a gift to your health. Seated in a comfortable position, try to clear all thoughts and bring focus to the your breath, slowly inhaling through the nose and exhaling through the mouth.

R in B-R-E-A-T-H-E = Relaxation. Relaxation brought about by this technique creates changes in brain waves and the rhythm of your heart. Visualize yourself walking on a 'path to relaxation', perhaps a beautiful hiking path. With each step, you become more and more relaxed.

E in B-R-E-A-T-H-E = Envision. Walt Disney, Steve Jobs and Deepak Chopra are called visionaries for good reason. Research shows envisioning is an important part of achieving a goal-be it a story, a revolutionary digital device, or a new paradigm in medicine. Imagine your heart as powerful and strong. Research also shows that imagery can lower your heart rate, lower blood pressure, and strengthen your immune system.

A in B-R-E-A-T-H-E = Apply. In Dr. Kennedy's book, there are heart-healing images and metaphors for you to apply during your 15-minute practice and during stressful moments. Tapping into the imagery, even from memory, can help break the cycle of stress in the moment it is happening.

T in B-R-E-A-T-H-E = Treatment. Your time spent with this technique is no different than taking time for a spa-treatment. See this time as a 15-minute oasis that you create.

H in B-R-E-A-T-H-E = Heal. This technique will strengthen neural networks that connect your heart and brain so that your body easily shifts from stress response to relaxation response. Healing is more likely to occur in a relaxed state, bringing more oxygen into muscles, lowering pulse rate and blood pressure, and enhancing immune response.

E in B-R-E-A-T-H-E = End. After 15-minutes of mindful focus on the breath and heart-healing imagery, you will feel deeply relaxed and energized and revitalized. As you end your session, quietly notice your surroundings and visualize how you can use the technique throughout your day.

See the Resources list for more detailed instructions and information about the book and the app.

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References

Clear Your Mind wtih Sage - Salvia officinalis

Sage, with its woody stems, grayish leaves, and lovely purplish-blue flowers, is a native perennial of the Northern Mediterranean coast and an herbal member of the mint family. If you're only familiar with Sage for seasoning savory dishes, you're missing out on a fascinating botanical remedy.

Ancient Greeks and Romans burned sage in ceremonies, believing it would impart wisdom. Early European herbalists used Sage to clear congestion, purify the blood, and cleanse the teeth. In Native American and indigenous cultures around the world, shamans use White Sage to cleanse both persons and spaces of evil influences. Priests still burn Sage in religious ceremonies. Even though we can't prove Sage will raise your consciousness, many people burn Sage to facilitate relaxation during yoga or meditation.

Today, we know that Sage leaves and flowers contain chemicals with antibacterial, astringent, and antiseptic properties. At your local holistic market, you can find Sage in a variety of products. It is used in natural deodorant, and in mouthwash because it fights bacteria responsible for gum disease. In herbal remedies, a sage tea or tincture can help ease sore throat, congestion, digestive cramping, and support mental wellness. In aromatherapy preparations, sage is most often used as an essential oil in an air diffuser or in candles. Dried White Sage is most commonly burned (known as smudging) as incense with the intention to clear the lungs, ease mental stress, and enhance mood.

Using Sage as a botanical remedy is very different from cooking with the herb. Medicinal preparations and essential oils derived from Sage contain thujones, a naturally occurring chemical in the plant. If you take a higher dose of medicinal Sage than is recommended, it could cause serious health problems such as tremors, rapid heart rate, vertigo and vomiting. Consult Dr. Bossio for guidance on the safe use of any Sage remedy.

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References

Meditate: It Does a Brain Good!

Amazing changes happen to mind and body when you meditate. During meditation, there is a physiological shift called 'the relaxation response' (RR). This response is exactly opposite the stress response that so many of us have a hard time avoiding in our daily lives. You may think you have lots of ways to relax-sleeping, watching TV, reading-but these activities do not produce the same physiological changes that happen when you meditate.

In addition to changes in brain waves, heart rate and respiration rate, meditation results in disengaging from the thinking process. You become a detached observer of the clutter that fills your mind and learn to let go of it all, one breath, one moment at time. Your troubles won't magically disappear, but your perspective about them will shift, even if you meditate just a few days a week.

How does Meditation work?
When you are stressed, your body releases hormones that can have a negative effect on your health. Research shows having stress hormones (e.g., cortisol) circulating through your body for prolonged periods is associated with certain diseases. Meditation brings about the RR and reduces the levels of stress hormones. Now, your immune system is better able protect you from illness, recover quickly, and restore optimal wellbeing.

What can Meditation Do For You? Alot!

• Reduces tension-related pain
• Strengthens the immune system
• Improves quality of sleep
• Strengthens neural pathways
• Improves emotional stability
• Enhances creativity
• Boosts brain chemicals associated with mood, memory and learning

Start a Meditation Practice
Begin with 5 minutes a day and progress to 20 minutes at least 3-4 times a week. Use sounds of nature, music, a candle, or a guided imagery to help you get started. Meditation is often done seated or lying down. Use cushions or a chair to support your posture. Eyes closed or open is up to you.  You'll soon discover that meditation is a state of mind involving awareness and acceptance, that you can do in the midst of any activity.

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References

Holy Basil (Ocimum sanctum or Tulsi)

Holy basil (or Tulsi), with its astringent taste and powerful aroma, is not the sweet basil you use to season marinara sauce. And it is very different from the basil used in Thai cuisine. Cultivated in the Southeast Asian tropics, holy basil has long been considered sacred in India where it is still used in worship services. For centuries, holy basil has been used in Ayurvedic therapies to treat a wide range of ailments including respiratory conditions, skin conditions, inflammation, microbial conditions, infertility, and psychological distress.

Modern scientific research is now demonstrating its beneficial effects. Evidence suggests that Tulsi offers protective benefits against physical, environmental/chemical, metabolic, and psychological stress.

Researchers are interested in the active ingredients that can be derived from the flowers, stems, leaves, seeds, and roots and used for medicinal purposes. The active ingredients in Tulsi have been found to have "adaptogenic effects," which means Tulsi helps the body better manage the physiological response to stress. Studies also show it helps reduce inflammation and keep blood glucose levels in balance. There also is evidence to support using holy basil as an antimicrobial agent in hand sanitizer and mouthwash.

There are several methods of application for holy basil: Dried powder, a capsule containing the concentrated herb extract, tea, or tincture. Dr. Bossio may advise using a specific amount and a specific type of application based on individual health concerns or for preventive care. Because it is known to interact with other medications, consult with Dr. Bossio before taking a Tulsi supplement. Unless under a physician's care, do not give holy basil to an infant.

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References

Reflexology for Thyroid Health

Reflexology is a gentle, complementary and alternative medical (CAM) therapy in which pressure is placed along reflex points on the feet, lower leg, hands, face, or ears. A Reflex Map identifies various reflex points and corresponding regions or systems throughout the body. A certified reflexologist uses specific patterns of touch and pressure to stimulate these points.

The theory that underlies reflexology is that stimulation of the reflex points opens the flow of energy (referred to as Life Force or Chi) and nutrients throughout the body. It is believed that reflexology taps into the body's natural healing process by enhancing the functioning of the lymphatic system (a major part of the immune system), which helps move fluids and waste products from within the tissues into the circulatory system, ultimately for excretion from the body.

Generally, reflexology is suitable for everyone, from newborn babies to those receiving end of life care. A reflexologist tailors each session to the individual, taking into account both physical and emotional factors that might be affecting you. Reflexologists aim to work alongside both allopathic and holistic healthcare practitioners to promote well-being for their clients.

CAM researchers have investigated reflexology for a variety of health conditions, such as breast cancer, diabetes, anxiety, back pain, menstrual issues, post-operative recovery, chronic fatigue, and thyroid dysfunction. The premise for treating thyroid conditions with reflexology is that opening the energy flow through the thyroid gland can balance both hyperthyroid and hypothyroid conditions by supporting the gland in regulating homeostasis, the body's ideal state of equilibrium. In some studies of thyroid goiter or cancer, reflexology reduced pain and promoted relaxation, which can boost healing.

While there have been promising results in many case studies (of just one person or a small group), there is still a need for further research to definitively indicate the effectiveness of reflexology for treating illness.

Resources

• Reflexology Association of America. "Reflexology USA"
• Reflexology Research. "Reflexology for Thyroid." Accessed May 2015.
• Reflexology Research Project Presents."Reflexology Research"

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Lemon Balm (Melissa officinalis)

Native to Europe, lemon balm's clusters of small, light yellow flowers grow all over the world. It is found in backyard herb gardens, in crops grown for medicine and cosmetics, and is used to scent candles and furniture polish. In the spring and summer, the flowers grow where the leaves meet the stem. If you rub your fingers on these leaves, your fingers will smell tart and sweet, like lemons. The leaves are similar in shape to mint leaves, and come from the same plant family.

As far back as the Middle Ages, lemon balm was used to soothe tension, to dress wounds, and to treat ailments such as toothaches, skin irritations, and sickness during pregnancy. As a medicinal plant, lemon balm is considered a calming herb that has traditionally been used to soothe menstrual cramps, reduce stress and anxiety, promote restful sleep, and ease gastrointestinal complaints (e.g., indigestion, gas, bloating, and colic). It is often combined with other herbs in teas or tinctures for relaxation, such as valerian and chamomile. In modern times it has been used to treat cold sores (oral herpes).

In Europe, lemon balm has been used for treating thyroid problems and has shown an ability to regulate thyroid hormone production. It has been used in the U.S. as a complementary treatment for Graves' disease, an autoimmune condition in which the thyroid gland is overactive.  Lemon balm may be formulated as a tea, tincture, or cream/ointment. Herbs do interact with other medicines and should not be taken without consulting Dr. Bossio for appropriate dosing.

Resources

• Restorative Medicine. "Database Search: Lemon Balm and Thyroid Disease."
• University of Maryland Medical Center. "Lemon Balm." Reviewed April 4, 2012.

General Herb Information

• The Herb Society of America. "Guide to Lemon Balm."
• University of Maryland Medical Center. "Hyperthyroidism." Reviewed April 4, 2012.

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Hydrotherapy at Home

Water is commonly employed to affect the human body using hot baths to relax muscles or ice packs to reduce swelling. In holistic medicine, water is also used as a healing modality to restore proper blood flow and ultimately restore the health of the blood and the whole person. Water is a miraculous substance because it can carry great amounts of energy and heat. It conducts heat to and from a living system and can conform itself to any shape. The use of water to restore health is commonly referred to as hydrotherapy.
 
Hydrotherapy can be performed in many ways, but essentially it causes tissues to relax (heat) and then contract (cold), thereby moving stagnated blood and immune components, releasing toxins, easing stress, and flooding tissues with nutrients. There are many other types of hydrotherapy, such as alternating heat and cold packs, alternating hot and cold soaks on specific parts of the body, poultices, compresses, and constitutional hydrotherapy (typically done by doctor or trained staff). One powerful form of hydrotherapy you can do at home is bathing.
 
Bathing is an ancient human tradition and has been used to restore and maintain health in many cultures around the world. The key to getting the most healing effect of a bath is to make sure to use a cool/cold rinse afterward. What can you add to boost the healing effects of bathing? Try adding minerals with Epsom, Himalayan, or sea salt and/or essential oils such as peppermint or lavender.  You can even add in colloidal oatmeal to soothe and nourish the skin.
 
Try This at Home
 
Fill your tub as full as you can with water at 93-96­°F, add your favorite salts or herbs, and soak for 15-20 minutes. Lightly scrub the skin with a face cloth while soaking to increase circulation of the blood to the skin surface. At the end, stand and rinse with cold water, either poured from a pitcher or from the shower.
 
Resources

• Boyle, W., and A. Saine. Lectures in Naturopathic Hydrotherapy. East Palestine, Ohio: Buckeye Naturopathic Press: 1988.
• Metcalfe, R. Sanitas Sanitatum et Omnia Sanitas. Vol. 1. London: Co-operative Printing Company: 1877.
• Rausse, J. H., and C. H. Meeker. The Water-Cure, Applied to Every Known Disease with an Appendix, Containing a Water Diet and Rules for Bathing. New York: Fowlers and Wells: 1850.

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Tarragon (Artemisia dracunculus)

An aromatic herb with roots in traditional French cooking, tarragon also boasts excellent health and therapeutic benefits.

Health Benefits

• Tarragon is high in vitamins, including the vitamin A precursor beta-carotene, as well as potassium and other nutrients.
• Its antioxidant properties help neutralize the effect of free radicals in the body.
• Tarragon supports cardiovascular health and maintains the health of the female reproductive tract.

Therapeutic Benefits

• High levels of eugenol make it an effective pain reliever, historically used to take the edge off of toothaches.
• Some studies suggest that tarragon may help to increase appetite, which could be useful for those who have poor appetites due to age or illness.
• It's an excellent digestive aid, traditionally used to improve natural digestion and eliminate intestinal worms--as well as relieve common digestive problems such as upset stomach, irritable bowels, and dyspepsia.

As a mild sedative, tarragon may help to relieve anxiety and stress, and work as a sleep aid.
To add a little extra health boost to your meals, try tarragon with vegetables such as artichokes, carrots, mushrooms, potatoes, and salads; with meats such as chicken, rabbit, fish, shellfish, and lobster; or best of all in sauces such as béarnaise sauce.

Even though tarragon is generally safe for regular use as a culinary herb, the appropriate therapeutic dosage will vary based upon age, overall health, and medical conditions. People with a liver condition should only use tarragon at therapeutic levels under the supervision of a doctor. When considering using tarragon, it is best to consult with Dr. Bossio to discuss if tarragon is right for you.

Resources

• Herb Wisdom. "Tarragon Benefits." Accessed January 2014.
• Natural Standard. "Tarragon." Professional Monograph. 2015.
• Pérez-Rosés, R., E. Risco, R. Vila, P. Peñalver, and S. Canigueral. "Effect of Some Essential Oils on Phagocytosis and Complement System Activity." Journal of Agricultural and Food Chemistry. Published electronically January 19, 2015. PubMed PMID: 25599399.

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Stress Management

Stress is a common occurrence in today's fast-paced modern world and stress management is a necessary skill. Those who learn and incorporate effective stress management into the daily routine live healthier, more peaceful and joyful lives. This includes learning to identify problems and implement solutions. Figure out what triggers your stress. When, or in which situations, do you experience the most stress? Consider the obvious stressors such as job pressures, relationship problems and financial difficulties. Also consider daily hassles, such as commuting and waiting in lines.
 
Once you have identified your stress triggers, think about coping strategies such as focusing on an aspect of the situation that you can control, or taking up an activity which focuses on relaxation. Deep breathing, massage, tai chi, yoga, mindfulness in meditation and being in nature are some of the most common stress management activities. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. Relaxation requires practice. Start with 10 minutes a day, and work your way up to 20 minutes a day of practice. Whatever activity you choose, it is important to remember that relaxation is a mentally active process that should leave your body relaxed, calm, and focused. The right relaxation technique will resonate with you, fit your lifestyle, and focus your mind. You may even find that alternating or combining different techniques will keep you motivated and provide you with the best results. Try a few and stick with what works best for you.

Resources

Stress Relief. Mayo Clinic.

Relaxation Techniques. Mayo Clinic.

Types of Relaxation Techniques. Mayo Clinic.

Relaxation Techniques for Stress Relief. HelpGuide.org.

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Keeping Up with Adrenal Health

The stress of modern everyday life is enough to wear even the healthiest of people down over time. Daily stressors such as a busy lifestyle, as well as more intense stress, such as a fight with a loved one, trouble at work, or a physical injury can take a toll on the adrenal glands. Frequent and intense stress can overstimulate the adrenal glands, and in time, cause them to become ineffective at regulating the body's hormone levels. This is known as "adrenal dysfunction" and "adrenal fatigue." Like with many kinds of fatigue, there may be a variety of symptoms, including constant weariness, inability to cope with stress, recurrent infections, irritability, cravings for sweet foods, and more. Adrenal fatigue is complex and symptoms should be discussed with Dr. Bossio. The treatment for adrenal fatigue requires a comprehensive, full-body diagnostic approach.

Here are 5 ways that you can help support your adrenal glands:

1. Load-up on nutrients, especially Vitamin C. A healthy, balanced diet of whole foods is an important part of maintaining adrenal health, and will have the greatest impact on adrenal health long-term. Stick to a diet that is rich in whole fruits, vegetables, whole grains and legumes. The adrenal glands rely on B and C vitamins, zinc, magnesium, and quality proteins for optimal health and function.

2. Work it out! Like a healthy diet, daily aerobic exercise is essential to maintaining adrenal health and reversing adrenal fatigue. Adding a strength training regimen, on a bi-daily basis, will help your body to more appropriately respond to stressors throughout the day. Exercise also helps build up your body's defense to stressors, making them easier to deal with internally. Depending on your level of adrenal health, it is really important to plan this with your Dr. Bossio. You may need to slowly ease into an exercise program!

3. Keep stress at bay. Stress management is vital when it comes to restoring adrenal health. Try integrating some simple stress reduction techniques into your daily activities, such as deep breathing or meditation. Find a technique that calms you and easily works into your daily schedule.

4. Relax. You deserve it and your body craves it. Take 15 to 30 minutes each day to relax. Try deeper bouts of meditation, or if you sit for extended periods of time during the day, fill this time with soothing music and simple stretches that will loosen your body and realign your back.

5. Make beauty sleep a priority. Sleep is vital for health. Your adrenal glands are constantly working throughout the day, and need time to recharge in order to avoid exhaustion. You can help regulate your body's internal clock by sticking to a regular bedtime. Choose a bedtime that allows your body enough time to fully recharge, leaving you refreshed - not groggy - when you wake.

Resources

Adrenal Fatigue Explained. The American Association of Naturopathic Physicians.

Murray, N.D., Michael, and Pizzorno, N.D., Joseph. 2012. New York, NY: Atria Paperback. The Encyclopedia of Natural Medicine.

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Ginseng

A root that resembles a little human body complete with two arms and legs, ginseng is one of the most popular herbs in the United States. Ginseng root has been prized in traditional Chinese medicine for thousands of years, and often is combined with other herbs to bring long life, strength and wisdom to anyone who takes it. But not all ginseng is created equal. Asian, Chinese and Korean ginseng are the same plants, however American ginseng is a relative of the Asian varieties. All of these varieties contain ginsenosides, which researchers think may be the root's most active ingredients. Traditionally, ginseng has been used to support overall health and boost the immune system. Ginseng is also thought to strengthen the body against viruses, and aid in recovery from illness. Although more study is needed, ginseng holds promise in reducing the risk of some types of cancers, slowing down or stopping the growth of tumors, improving symptoms of heart disease, lowering "bad" LDL cholesterol levels, while raising "good" HDL cholesterol levels, lowering high blood pressure and blood sugar levels, increasing alertness, and improving mental and physical performance. It is also widely accepted as helpful in boosting sexual performance. Some studies suggest that it may increase sperm production and motility, as well as decrease erection problems and symptoms of menopause. For adrenal health, ginseng is often utilized as an adaptogen, which is thought to help the body deal with physical or mental stress. Ginseng carries with it a possibility of interaction and intolerance, and may cause nervousness or sleeplessness, especially when combined with caffeine. To avoid complications, consult Dr. Bossio before adding ginseng to your health regimen.

Resources

Asian Ginseng. National Center for Complementary and Alternative Medicine.

Asian Ginseng. University of Maryland Medical Center.

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Lymphatic Drainage Massage

Lymphatic drainage massage was developed in Germany to treat lymphedema, a condition involving fluid accumulation, most often seen in post-mastectomy patients. However, modern quality of air, water, food and other elements can cause significant build-up of metabolic waste products even in an otherwise healthy body. This accumulation of toxins can result in low energy, fatigue and mood swings. Lymphatic massage can help by increasing the volume of lymph flow by as much as 20 times, vastly increasing the system's ability to remove toxins and infectious materials. If you are generally healthy, the do-it-yourself version of this technique may help you shake off fatigue and cold. Begin by gently massaging skin that tops the lymph nodes around your neck, ears, and throat, working the skin along the path of the lymphatic system to help stimulate drainage through the proper channels, then move on to the abdomen and the legs. Starting at the neck will help clear the way for lymph to pump to the lymph nodes as you work on the abdomen and legs. A gentle touch is important because lymphatic vessels are superficial. Another option is to hire a professional masseuse or medical practitioner with training in lymphatic drainage massage. Because of the delicate nature of the lymphatic system, and its close proximity to the skin, it is extremely important to work with a professional if you will be using lymphatic massage for a pre-existing condition such as long-term lymphedema, or localized lymphatic swelling. Lymphatic massage practitioners may be physicians, nurses, physical or occupational therapists or massage therapists. To find a therapist skilled in lymphatic massage, visit the National Lymphedema Network website and be sure to consult Dr. Bossio, before undergoing treatment, to decide if lymphatic massage is a good choice for you.

Resources

Photo credit. FreeDigitalPhotos.net.
http://www.freedigitalphotos.net/images/woman-on-head-massage-photo-p185178.

Lymph Drainage for Detoxification. MassageTherapy.com.
http://www.massagetherapy.com/articles/index.php/article_id/1200/Lymph-Drainage-for-Detoxification-.

Pizzorno, J. E., & Murray, M. T. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Hudson, A. (2001). Lymphatic drainage: Therapy I. Castlecrag, N.S.W: Triam Press.

Lymphatic Drainage Chart credit. http://realbodywork.com/.

Videos:

• https://www.youtube.com/watch?v=rMljOuz_l_Q.
• https://www.youtube.com/watch?v=QA-wi0d7-Ro.
• https://www.youtube.com/watch?v=KROQyXaPNhg.

Image Attribution:  marin/freedigitalphotos.net