by Leslie Moldenauer | | Body, Mind
Stress is a completely unavoidable part of modern life. Due to jam-packed schedules, demanding jobs, and the never-ending email list, we can, as a result, find ourselves running rather quickly toward illness and burnout. The very first thing we can take a look at and understand better is the science of stress; the basics. In learning how our bodies react to stress, the how and why, we can be more empowered to notice it right away and self-regulate in order to combat its effects on us. Learning How our Body Reacts to Chronic Stress
Our nervous system is very complex. Our autonomic nervous system (ANS) is the queen (or king) of our CNS, acting largely unconsciously, and is regulated by the hypothalamus of our brain.
The ANS has branches that include the sympathetic nervous system (SNS) and the parasympathetic nervous system (PSNS). The SNS is responsible for the fight, flight, or freeze response, and the PSNS is responsible for the rest and digest response.
How can we determine when the SNS is activated or has reached a chronic level of being ‘turned on’? Some of the initial symptoms can include increased heart rate, increased rate of perspiration, increased blood pressure, renal vasoconstriction, muscle blood flow will decrease resulting in tingling extremities, and shortness of breath, to name only but a few. Chronic or prolonged activation will elicit the release of adrenaline from the adrenal medulla, much like a hose left on. If this happens too often, or for too long, the adrenals will suffer, a.k.a the beginning or adrenal fatigue/exhaustion.
The job of the PSNS is to help us to recover after the SNS has been activated by an event. But when it happens too often, our bodies no longer react as expected, and can not recover as the SNS stays active.
Getting our PSNS to kick in will now take actual work, and if we do not place extra focus on this, we are going to start feeling exhausted every moment of the day, and that is only the beginning. We know that the endocrine system is not the only part of our body that takes a hit when we are under chronic stress, it is every part of our body.
75-90% of visits to the doctor are a direct result of ailments relating to stress [1].
The more your SNS is activated, the more likely you will experience anxiety, insomnia, chronic digestive upset such as irritable bowel syndrome (IBS) and will be at risk for longer-term mental and physical health issues.
So the question becomes, how do we down-regulate the SNS response?
The goal is to feel our feelings, not to stuff them down or attempt to ignore them. This creates a low simmer of stress that can be dangerous. Tune into your feelings. Start with the somewhat smaller sensations such as hunger or thirst, and move onto irritation, sadness, frustrated, angry, jealous, so on and so forth. Practice getting in tune with how you feel at any given moment. Find ways to express them healthily. I like to journal, dance, and sometimes sing on the top of my lungs. I try and tune in to my body and ask what it needs, listen intently, and provide. This does take practice….but you can get there!
We do not need to sit atop a pillow and say Om (although I do this often), but to make a conscious choice to rest our nervous system to restore and maintain our health.
This is a shift, or a dance, a downregulating of the stress response that our body has created as a habitual choice.
What Can Be Done?
Begin by considering what would help you to decompress. It can be a lengthy ritual, but it doesn’t have to be. Quiet, mood lighting, focusing on deep breathing, practicing the art of doing nothing at all, is all a good place to start.
The vagus nerve NEEDS to be toned as well, look for that topic in my next article (and upcoming class), as that is a topic all in of itself.
Find ways that suit you to release the stress from the body, or what I prefer to think as the moving of stuck, intense energy that is not serving you, slower intentional movement is best. Yoga, tai chi, and meditative walking are great.
*Note, if you know that your adrenals are struggling, high impact cardio is not a good idea. I went through a period during the worst of my illness where anything that raised my heart rate above 120 bpm left me exhausted for a full 24 hours or more.
Creating Rituals
A nighttime ritual before bed is often very helpful to settle. If you are running around the home picking things up, making lunches, folding laundry, paying bills and the million other things we do, it is going to be hard to shut the switch off right when you lay down and go to sleep. Try teatime. Turn off all electronics at least 30 minutes before lying down. You could sit in silence, read a small passage of a feel-good book, or journal a gratitude list for the day. To-do lists are NOT welcome here.
Here are some herbs I recommend trying.
Passionflower (Passiflora incarnate) is an absolutely gorgeous flower, and in the dried herbal form, it is beneficial to calming the mind. As a matter of fact, “Scientists believe passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, making you feel more relaxed” [2].
Passionflower is also a beautiful herb for anxiety, but there are a few contraindications to be aware of. This herb is not for anyone who is currently pregnant or breastfeeding. If you are already taking sedating medications, avoid passionflower in your cup, or you could greatly intensify the effects of your medication.
Lemon balm (Melissa officinalis) in your tea is a must! Touted for relaxation of body and mind. Fun fact! In Germany, lemon balm is licensed as a standard medicinal tea for sleep disorders [3].
The essential oil, typically sold as Melissa, is amazing too, but rather costly. Many do not know that it takes quite a lot of plant material to fill that bottle, so I recommend using the herb to help calm before bed.
Roman Chamomile (Chamaemelum nobile) is another favorite for calming the body, mind…and bonus, the belly! Use caution if you have an existing ragweed allergy or hay fever, chamomile may affect you as well.
Some recommend valerian (Valeriana wallichii) …but I think the herb tastes awful, and the essential oil smells even worse. Use catnip (Nepeta cataria) instead! Catnip is rich in nepetalactone, which has mild but effective sedative qualities, and acts much like valerian! [4]
If you mix equal parts of a couple, a few, or all of these herbs and enjoy teatime before bed, you might find yourself much more inclined to sleep peacefully.
Aromatherapy
Are you a bath person? A luxurious soak without any demands may be just what you need. Here is one of my favorite blends:
Bliss Bath
Rose Absolute (Rosa x damascene) 6 drops
Lavender (Lavandula angustifolia) 4 drops
Epsom salt 1 cup
Unscented fragrance-free shampoo 1 Tbsp
Full fat crème ½ cup (optional)
Mix and add to bath after the water has run. Light a candle, grab a glass of wine and relax.
*More on the proper way to take a bath with essential oils, and why I listed shampoo (a must) later on.
Diffuser Blend
Turn the timer on your diffuser before you slip under the covers with your favorite nighttime blend. Here is one of mine:
Lavender (Lavandula angustifolia) 4 drops
Marjoram (Origanum majorana) 3 drops
Ylang-ylang (Cananga odorata) 2 drops
Neroli (Citrus aurantium) 1 drop
Here is the study to support the effectiveness of this blend.
The number of drops given above is suitable for a 400 ml. water reservoir diffuser. If you wind up loving this blend as much as I do to completely melt away your worries, lower stress hormones and help you sleep, make yourself a master blend and store for easy access.
Said gently, much of our daily stress tends to be in not accepting things as they are. Practice letting go. Start with little things in the home. It can wait. Let others be responsible for themselves whenever possible. Put things down that do not belong to you.
Do not “should” all over yourself! I “should” have gotten the ______ done today. I “should” have been able to keep my cool when my children were fighting. I “should” have… I “should” have… I “should” have. Holy stress! No more “shoulding” on yourself.
Laugh more! Laughing is the single best thing you can do for your stress levels. Have Netflix? There are some amazing, and wicked, stand-up comedians on Netflix. Once the ears are in bed, sit down and enjoy!
Lastly, if you find yourself truly bone aching exhausted and are sleeping well, truly taking care of self with food, water, vitamins, all of it, with no improvement, please see your doctor. You deserve the best care possible.
References
[1] https://www.stress.org/americas-1-health-problem
[2] Passionflower. Retrieved from http://www.umm.edu/health/medical/altmed/herb/passionflower
[3] Blumenthal, M. (2000). Herbal medicine: expanded commission e monographs. Austin: American botanical council. (pp. 230-232)
[4] Catnip. Retrieved from https://www.anniesremedy.com/nepeta-cataria-catnip.php
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
Find Your Footing Using Natural Remedies
by Leslie Moldenauer | | Body, Essential Oils, Food
Have you ever felt defeated and found yourself thinking, “How can I do better for my kids?” or “How do I teach them healthier habits?” you are not alone. Encourage your kids to eat healthily!
I hope to give you some ideas/ways that this can be accomplished. Take away what works for you and leave what doesn’t. Most importantly, just know on any given day that you are doing your best, and that is all you can do.
I have a couple of solid rules regarding what type of food I bring into the home; they are my “food rules.” Perhaps you have food rules too and have not even thought twice about it.
Here are a few of mine that I will cover in more detail:
-Avoid GMO’s
-Organic fruits and vegetables (Avoid dirty dozen)
-Limit sugar
-Meat and dairy always come from organic 100% grass-fed animals
-Limit processed food
-Plenty of clean water
-Limit grains
-No BPA/plastic
-Avoid GMO’s
I am a firm believer in knowing not only what is in my food, but also where it comes from. I do not support the genetically modified (GMO) food movement that is in full swing in the US. This can be overwhelming for some if you do not know what to look for on a food label. I know it was for me at first, so I hope I can help you to be able to identify them too!
What exactly are GMOs? GMOs (or “genetically modified organisms”) are living organisms whose genetic material has been artificially manipulated in a laboratory through genetic engineering, or GE. Most developed nations do not consider GMOs to be safe. More than 60 countries have significantly limited or completely banned the production and sales of GM food. Many states here in the US have fought for the minimum of GMO labeling, so consumers can at least choose what they want to spend their grocery dollars on, but this has proven to be a big uphill battle.
You may be surprised to know that over 80% of processed foods have been modified!
Here are the main crops:
-Alfalfa (first planting 2011)
-Canola (approx. 90% of US crop)
-Corn (approx. 88% of US crop in 2011)
-Cotton (approx. 90% of US crop in 2011)
-Papaya (most of the Hawaiian crop; approximately 988 acres)
-Soy (approx. 94% of US crop in 2011)
-Sugar Beets (approx. 95% of US crop in 2010)
-Zucchini and Yellow Summer Squash (approx. 25,000 acres)
Source: NON-GMO Project
So to put this in perspective, you might want to take a walk through the grocery store and perform a little experiment. Look at labels on processed foods. See how many of them have sugar, corn, and soy in some form. It is going to be in just about everything you pick up. My first trip to the store to investigate was a huge eye-opener.
So what can you do to avoid it? Buy 100% organic, or a company proudly states on the box that they are part of the NON-GMO project, carrying this seal.
Here are some companies that proudly support the Non-GMO project.
Studies covering the safety of these foods long term is unknown, as they have never been done. We do not know what would happen in 10 or 20 years, which is a concern. If science manipulated it, I don’t eat it.
Organic Fruit and Vegetables
If you are new to buying organic, a great place to start is to make sure you buy organic when the item is on the dirty dozen list.
The EWG (Environmental Working Group) puts out a shopping list every year for consumers containing the dirty dozen (produce with the highest pesticide residue). We should purchase these items organic. There is also a clean fifteen (the cleanest of the bunch) that can safely be bought by conventionally grown methods. I always pay attention to the difference in price between organic and conventionally grown on the clean fifteen, because if the difference in cost is not significant, I prefer to support my organic and local farmer.
These are the lists for 2020:
Dirty Dozen
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potato
Hot Pepper
Clean Fifteen
Sweet corn
Avocados
Pineapples
Onions
Frozen Sweet Peas
Papayas
Eggplant
Asparagus
Cauliflower
Cantaloupe
Brocolli
Mushroom
Cabbage
Honeydew Melon
Kiwi
Source: Environmental Working Group
No need to buy organic from the clean fifteen unless it is on sale, of course.
Here is a link to learn where your favorite fruit or vegetable lands on the list.
Limit Sugar
Sugar is very harmful to the body, and it is not just the empty calories utterly void of nutrition. Sugar provides no nutritional benefit at all, but what it does do is contribute to insulin resistance. The rise in obesity and diabetes is alarming. In 2015, 30.3 million Americans, or 9.4% of the population, had diabetes (Source).
In my home, I found that the times my kids get sick are times when we have faltered and consumed a little more sugar than usual. Now that my boys are 12 and 14, they notice it too. What a blessing that is! Sometimes they have to learn for themselves. I ask my then 10-year-old to create a Google presentation for me about sugar. Where can we find it, what does it do to the body, and whatever else he could come up with. I found kid-friendly sites, fun YouTube videos, and more. He is much more interested to learn about it when mom is not lecturing him. Maybe this trick will work for you too?
Do my kids have an occasional soda at a restaurant? Yes! Do we sometimes go out for frozen yogurt on a beautiful warm summer day? You bet! I do not deprive my kids of what they see as normalcy based on their surroundings outside the home. It is a delicate balance. If I teach my kids precisely what healthy means and they know that when they occasionally waver from that to have a treat that it is ok, I am doing a good job.
How far do I take this? You might be surprised. I have never brought my kids to McDonald’s, Burger King, or Taco Bell, or eaten a popular sugary cereal that cleverly targets kids through their brilliant marketing. They have never asked either. They have never tasted hot lunch at school. I have asked if they want to on a day where the option may be the best for the week, but they declined. So far, I must be doing something right.
Never eat anything that has a commercial on television
Avoiding sugar is not just avoiding candy, chocolate, and donuts. You may be surprised to know where excess sugar is hiding. Sugar is added to all processed foods, why? To make you want to eat more of it. By “you” I do not mean you consciously make that decision; I say that because sugar is so freakishly addicting. Here are some resources for you to learn more about the sugar epidemic and how to help you cut its hold on you:
Top 10 Big Ideas: How to Detox from Sugar
Refined Sugar: The Sweetest Poison of All
That Sugar Film
Source for Meat and Dairy
Grass-fed meat and dairy are far superior to grain-fed. Grass-fed beef is considered a health food due to high amounts of Omega 3’s and is rich in healthy fats (MUFA, PUFA, and SFA). You can be sure if you are purchasing 100% grass-fed organic meat and dairy, that you are not consuming any growth hormones, pesticides, or antibiotics either. Purchase the leanest variety you can find.
Here is a great article that covers this topic in greater detail.
Get plenty of healthy fats in your diet…fat does not make you fat!
Drink Plenty of Clean Water
Short and sweet. I do not bring soda into the home, but as I mentioned above, they get only get a soda when we eat out. Juice is likewise severely restricted. I like to make fruit infused water, and when my boys are not well, I make hydration drinks. They enjoy chocolate almond or oat milk, so we indulge in that. I also purchase flavored water when in a pinch.
No BPA
Bisphenol-A (BPA) mimics estrogen in the body. What does this mean? BPA had shown to disrupt the endocrine system by mimicking the body’s hormones (Source). The glands of your endocrine system are the hypothalamus, pineal gland, pituitary gland, thyroid, parathyroid, thymus, adrenal, and pancreas. BPA releases its influence on all of the glands, which have a direct influence on every cell, organ, and function of your body.
Look for canned food labeled BPA free. It has become relatively easy to find. BPA is in many plastics, but you will also find many bottles that are labeled BPA free as well. Some say that you can safely use plastic as long as 1-it is never heated and 2-never scratched while cleaning. I just prefer to avoid it altogether now that my children are a little older and can responsibly handle a silicone sleeved glass.
Limit Grains
We limit grains in our home. I am the only one that leans toward a Paleo lifestyle for health reasons. As far as my boys, I aim for whole grains and organic. I lean towards brown rice, quinoa, and sprouted bread. Remember that white bread, potato, and rice are very high in starch (GI index) and essentially turn to sugar in the body very fast (Source). The body needs whole grains to help balance the blood sugar all day long. Some scientists and physicians say two slices of whole wheat bread will likely raise your blood sugar levels as high as if you were eating a popular candy bar (Source). Keep this in mind if you or someone you love is struggling with balancing sugars.
How do I get my family on board with this? Get everyone involved!
I make considerable efforts to involve my children in making choices. One day I asked my boys, then approximately 5 and 7, to make a list of foods that they liked and ones they did not like. That was the beginning of the “team” aspect of eating in our house. Of course, kids’ pallets are forever changing and evolving, so we make lists often so that I can try to accommodate their likes the best I can. My boys know that even “cheat” type foods can be eaten in moderation as long as their diet is overall healthy, so those types of items never make their list. Even after they make their lists, my boys understand that eating is somewhat of a compromise. I always try to incorporate their current favorite vegetables, for example, but they know that there are going to be some meals that are not going to be their favorite. One day I make their absolute favorite meal of tacos, and the next, we have salmon and salad. Most days, this works quite well.
Sometimes there are complaints, but I gently remind them that one of their favorite meals will be on its way. I try to tell them of the importance of healthy food for the body, like gas for a car…and try to stay lighthearted. If there is one thing I am constantly reminded of, lecturing is not the answer, but sometimes I find myself doing that before I even realize it. The older they get, the more effective it is for them to learn these things on their own..sometimes with a gentle nudge in the right direction.
Once I know what they have chosen as like foods, I can prepare. I take the time to make meal plans on Sundays for the upcoming week. I always include 1 or 2 favorites that I know the kids will swoon over. With that list in hand, I go shopping. I can eliminate buying things we do not need this way and make for less waste at the end of the week (save your lists for easier future list-making).
You can include your kids in the kitchen too. Age will determine what they can do safely, but mine can gather ingredients, cut up vegetables, set the table while I cook, and taste things along the way.
I try to keep some freezer fruits and vegetables on hand at all times. Frozen fruit comes in handy for fruit infused water, smoothies, a quick bowl of peas, or frozen kale for vegetable soup. Frozen is just as nutritious as the fresh counterpart, and it is quick and easy when you are in a hurry.
I let my boys voice what they would like to have in their school lunch and snack. It helps to ensure they will eat what I give them. As they have gotten older, though, peer influence begins to affect what they want in lunch. They naturally wish to what their friends have, so I try to compromise here too.
We garden as a family. Everyone helps pull weeds, plant seeds and plants, water, and harvest. The boys love to see their hard work on the plate as much as I do. Little goes to waste this way.
In conclusion
Always try to lead by example. Your kids are always watching what you do, not necessarily what you say. Things will not always go smoothly. Be proud of yourself for doing your best and smile for what worked, do not beat yourself up for what didn’t. Eat together and play together. Get plenty of exercise and rest. You are well on your way to “your” best version of “your” health and happiness, and that is what matters.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
*Sources listed within the article in blue.
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
Raw Energy Bites
by Leslie Moldenauer | | Body, Mind, Spirit
December 21st is the day of the Solstice. The word solstice comes from the Latin sol (“sun”) and sistere (“to stand still” or “to make stand”). It is time to pause, to stand still.
When you look at your life as a whole, your day after day, your routine…..how much time do you allow for standing still? This may sound like an odd question, but outside of the hours of slumber, how much time in your day do you spend doing things that you really love that involve being “somewhat” still. A cup of tea, a good book, a bath, drawing, painting, or whatever you’re passionate about? (Not talking about a good run here, or sitting on the couch watching TV)
Overall, our bodies are meant for movement just as much as they are meant for stillness. I acknowledge that in order to maintain health our bodies must move, daily. It is however equally important to embrace the stillness. It is all about balance.
I know a whole host of people who never take their vacation time from work because they are too busy or think they do not have time to rest? Say that again? If you are one of these individuals, I mean no offense when I say this is crazy talk! Much like the seasons, we are all meant for the same cycles. We have way too much movement, too much chaos, and too much busyness to our lives. To do lists as far as the eye can see, beating ourselves up at the end of the day for not getting enough done….and oftentimes the moments that we do take for rest we have feelings of guilt and regret. Days of being so “busy”, but not doing anything particularly well…..having a spot on clean house, chores done, but you are completely and utterly exhausted! How is that working for you?
It is time for a change!
This new year, drop the New Year’s resolutions. I have never been a fan. Why do I say this? A number of reasons actually. I make changes every.single.day. Every single day is a day to start over. A new beginning. A day to do better than yesterday. Setting one day a year to start everything anew and then beating yourself up when you falter? This is a waste of time and sets you up for unneeded negativity and guilt!
Do I do anything in the new year? So many things! A vision board is where I begin. I create what I want to do, how I want to feel as if I already have an abundance of it in my life. I grab a big piece of poster board, markers, cut-outs of magazines, and my artist ability (we all have some) and I go nuts. Never stop dreaming. Puts those dreams on your board. This has nothing to do with exercise, your diet, your “shoulds”, NONE OF THAT. No shoulding on yourself! I am talking your vision of who you want to be…who you are….DREAM BIG! Think Law of Attraction here.
What else do I do? I journal daily, perform self-care rituals every day, write a gratitude list before bed every evening, and have begun to embrace some new things in my life due to a few very special people who are holding the mirror in front of my face, helping me to really, truly, for the first time in a long time…..stand in my power. We are all much more powerful than we realize…and when you realize it to be true for you….watch out world!
Stay tuned as I begin to share many new things with all of you.
Our bodies were meant for rest. Go inside, embody the time of the solstice. Understand that winter is an important period to go internally, a time to rest, a time to prepare for rebirth. What will you reemerge as in 2018?
by Leslie Moldenauer | | Body, Essential Oils, Mind, Spirit
What does self-care look like for you? No matter which way you slice it, more often than not we as adults struggle with self-care. Ironically enough, many of us in the healing field commonly have issues in this area. I think the reason for this is we are constantly looking to help everyone else, and women, specifically mom’s, give a whole new meaning to “martyr”.….BUT you know what they say on an airplane about putting on your own mask first, right? It is time to fill our cups first!
We may have weeks where we do really well with showing ourselves the extra love and attention we deserve, and others where it seems we can sometimes be nicer to a stranger than we our to ourselves…exaggerating, of course…or am I? I fell into a non-existent self-care routine recently. There were many reasons for this, but were they actually excuses? (And maybe this sounds familiar to you) Banish those excuses!
Self-care can mean many things to many people, but my definition would definitely be doing things for me and only me, and nothing to do with technology. So watching a movie does not count in my rulebook, nor does spending quality time with my boys. Now, quality time is equally important to me but does not qualify as self-care…hence the “self”.
So, today I just want to give you three ideas, in case you are feeling a bit lost in this area. (More blogs to follow)
“You cannot always control what goes on outside. But you can always control what goes on inside”. –Wayne Dyer
Take a Breath on the Go
Sometimes, the car is the ideal place for me to bring myself back to center as I am somewhat held hostage away from all the should’s at home: laundry, cleaning, cooking, etc etc. Practicing mindful breathing can be done with your eyes open, very successfully at that.
Before you run out of the house, grab a cotton ball or cotton round and place 2 drops of the essential oil that brings you to a calmer place. Get in your car and push it inside your air vent. Here are a few ideas, but you very likely may already know exactly what you will use:
Bergamot Citrus bergamia
Lavender Lavandula angustifolia
Mandarin Red Citrus reticulata
Orange Sweet Citrus sinensis
Sandalwood Santalum spicatum
Vetiver Vetiveria zizanoides
This 4-7-8 breathing technique was created by Dr. Andrew Weil, M.D. (See his video here: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/) (1)
The basis of this 4-7-8 breath is truly to create awareness of conscious breathing. It works wonders, and the car is a great place to practice it. If you embrace it, the 4-7-8 breath will become a habit in no time! For those of you saying, I breathe every second of every day…so not the same. Practice it and you will be sure to notice the difference immediately.
According to Dr. Maxwell Maltz, “It takes 21 days to form a new habit”, but other research states it takes a bit longer, on average two months (2). We can all do something for two months to make a fresh new habit that fosters wellness, right!?!
“Breath is the link between mind and body”. –Dan Brule
The Lovely Bath Time Routine
Do you love to take a bath as much as I do? First things first, even though my boys are now 9 and 11, the second I hit the bathroom is still the second that they need to tell me something, are looking for something, or need something. So I work to get them involved in something first, then I head to my sanctuary.
Essential oils are a treat for me. I do not use them every day, but bath time is a must! I typically add crème as a luxury item too. Heck if throwing in some rose petals makes you feel like the goddess that you are, then definitely do that!
Here is one of my favorites:
Vanilla Rose Goddess Bath Time Blend
Rose Absolute Rosa x Damascena 3 drops
Vanilla Vanilla Planifolia Oleoresin 2 drops
Epsom salt 1 cup
Unscented fragrance free shampoo 1 tbsp
Full fat crème ½-1 cup
Mix and add to bath after water has run.
I like to light candles, and have a glass of red wine. It is up to us to totally pamper ourselves, no one else. So go all out!
Transport Yourself to a Happy Place
Are you familiar with guided imagery? This is my go to when meditation fails me. I have been meditating for over 10 years, and sometimes I still fail….we all do. Dust yourself off and move on to something else that might work. Over the years my self-care routine evolves. What used to work like a charm may not so much anymore. So when I try to sit in meditation and the monkey mind does not stop knocking, guided imagery it is.
I typically do not recommend making purchases in my blogs, but this time I am making an exception because I feel it is THAT GOOD. I am not an affiliate or getting paid to make this recommendation, I just feel it is a tool that I use, my kids use, and many of my clients use….and I have yet to hear anyone say they do not LOVE it.
The website is called Meditainment. (see link below) There are 20 audio recordings in all, complete with a beautiful voice, sounds effects, and stories with a purpose. You will be able to transport yourself to a beach, an ocean, a garden, even the moon. Well worth the investment in your health.
This is typically a time that I diffuse essential oils. For example, if I listen to the recording marked “Island Paradise”, for rapid relaxation, I will diffuse what to me says beach, tropical, and relaxation. What that is for me, may be different for you, but here is a diffuser blend to try:
Diffuser Blend (Drops appropriate for a 400ml water reservoir)
Orange Sweet Citrus sinensis 5 drops
Sandalwood Santalum spicatum 3 drops
Vanilla Vanilla Planifolia Oleoresin OR CO2 1 drop
Jasmine Absolute Jasminum sambac 1 drop
Be sure to practice safe diffusion times.
Want to know more about what the health benefits of guided imagery are? Cleveland Clinic touches on it here. (3)
“Imagination will often carry us to worlds that never were. But without it, we go nowhere”. –Carl Sagan
With the high levels of stress that most of us are under, and the turmoil in the world, self-care is crucial. What are you doing for yourself today?
References
(1) Weil, A. Video: Breathing Exercises: 4-7-8 Breath Retrieved from https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
(2) Clear, J. How Long Does it Actually Take to Form a New Habit? (Backed by Science) Retrieved from http://jamesclear.com/new-habit
(3) Guided Imagery Retrieved from https://my.clevelandclinic.org/departments/wellness/integrative/treatments-services/guided-imagery
Resources
https://www.meditainment.com/
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
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by Leslie Moldenauer | | Body, Essential Oils
Essential Oils And Our Microbiome (AKA…Our Gut Bugs). There have been many blogs stating that essential oils are great for our gut health, and that they provide us with a healthy microbiome. The issue with statements like these is that people walk away from reading these articles thinking that essential oils work much like a prebiotic or probiotic….when that has yet to be proven. With an education in Aromatic Medicine, I can see how these statements or claims are somewhat like a telephone game. My goal is to help you see what I mean by that. Let’s take a look at our gut health…one of my favorite topics, and how essential oils can play a role. It’s not what you think!
There are many things that can disrupt the function of our gut, which is also called our second brain. There is a strong relationship between the food that we eat as well as our levels of stress in regards to how our gut functions, and our overall health. Chronic stress is not our gut’s friend. Other things that effects our gut health are alcohol, antibiotics, modern day wheat, NSAID’s, and the jury is still out on GMO’s (although I believe they are detrimental on more levels of our health than we can even imagine).
When we look at how many things in modern day society is wreaking havoc on our gut microbiome, looking at statistics of how many people are dealing with afflictions such as leaky gut, dysbiosis, SIBO, Crohn’s disease, C diff, and others…it is quite dizzying how “dis” eased our digestive systems really are. Experts publish articles and books every day on this very topic, discussing what we can do to restore healthy levels of bacteria.
You see, our gut bacteria is a complex system, with good and bad forever seeking balance. Just as all of our bodies have cancer cells, and our immune systems are always working to combat these cells and “eat/destroy cancer cells” or what is termed phagocytosis, our guts always have “bad” bacteria. The goal is to keep balance. Here is previous article of mine speaking to how food and emotions play a role in our digestive health.
On to Essential Oils
You will be hard-pressed to find papers or research studies that show beyond a shadow of a doubt that essential oils provide your gut with healthy bacteria, that is not their role. Essential oils can be used to bring balance in another way. If you are suffering from too much unhealthy bacteria (overgrowth), essential oils can help! Challenges aside, as we know that essential oils being used as medicine, specifically Aromatic Medicine, is yet to be accepted here in the United States as legal by any aromatherapist OR Chiropractor, etc.. Back to the facts.
If you were suffering from SIBO (small intestinal bacterial overgrowth) or C diff (clostridium difficile colitis) for example, essential oils taken via a suppository and/or capsule can assist in killing off the bad bacteria.
This first study, looking at overall dysbiosis (a term used for overall microbial imbalance), it was found that specific essential oils can help to bring about balance by killing bad bacteria: Caraway Carum carvi, Lavender Lavandula angustifolia and Bitter Orange Citrus aurantium var. amara were the essential oils highlighted in this study. This study was performed in-vitro, which means in a test tube or petri dish, or elsewhere outside of a living organism. The essential oils tested showed to have significant antimicrobial activity. Now, those that are trained in the more advanced topics of aromatherapy know that what happens outside of the body via a test tube or petri dish does not always equate to what happens inside of the body, but this study is promising.
Other essential oils that have been shown to have antimicrobial activity are Basil Ocimum basilicum and Oregano Origanum vulgare (not an all-inclusive list).
This next study shows how the antimicrobial effects of Oregano Origanum vulgare were successful at restoring balance from Salmonella Enteritidis in minced sheep meat, again an in-vitro study. You can read the full report here.
*TIP- Do not confuse Oil of Oregano with Oregano Essential Oil. They are not the same thing, nor do they provide the same benefits in every instance.
What these studies and many more show are that essential oils can work to reduce bad gut bacteria or overgrowth to restore balance, to coax the gut back to health.
Essential oils have not been proven beyond a shadow of a doubt to wipe out good bacteria as well like we know that antibiotics do, but perhaps more importantly…essential oils do not provide our gut with good bacteria. What are a few things that do?
Bring on the Good Bugs
There are plenty of things that we can do to maintain or restore a healthy balance in our microbiome. (If you have been diagnosed with SIBO, or C diff, etc., be sure to seek out medical care). Let’s very briefly look at the top three:
1.Fermented Foods
Sauerkraut, kefir, miso, and yogurt provide us with various types of probiotic bacteria. When looking at volume consumed, you need very little of any one of these per day to obtain very large levels of beneficial bacteria.
2. Prebiotics
Any food that supplies you with healthy soluble or insoluble fiber is something to think about. Think freshly ground flaxseed, chia seed, or beans and legumes for example. You may be thinking that you are always hearing about probiotics, why prebiotics? A good way to look at it is probiotics replenish, and prebiotics nourish. They are both very much needed for gut health.
3.Probiotics
You can purchase capsules of probiotics to take every day. The number of strains per capsule is not as important as which ones you are taking for your specific situation. A great resource that covers everything gut related, including plenty of gut healthy recipes was written by a friend and colleague Lindsay Boyer entitled: The Everything Guide to Gut Health. This is one book you should definitely invest in if your gut health needs attention.
What You Should Avoid
I see both on the Internet and in social media people stating that they take Oregano essential oil in capsules every day for gut health. I hope that now you can see how that is detrimental to your gut health. IF you know you have a problem and are under the care of a trained professional, that is one thing (Someone trained in Aromatic Medicine would not suggest ongoing treatment, there is a time frame for treatment, 7-10 days for example. All dependent on the severity of the issue). Abuse of essential oils can and do cause more problems than they help.
It is equally important to not take the advice of someone who is not heavily trained. Opinions on how to use essential oils are rampant on the Internet, we must always utilize caution in what we read or are told. I am a stickler for this, even when I am given a prescription from a doctor, I ask a million questions and research the pill and it’s side effects before I take it. It is crucial you do so as well. The statement that all essential oils are natural and are therefore safe, does not hold water here.
Closing
As we can see, there are some things we do know about essential oils and our gut, but others are not yet clear. Please do look through some of the references and resources for further reading on the topic, when we know better we do better.
Papers Referenced Within the Article
Hawrelak, J. et al. (2009) Essential Oils in the Treatment of Intestinal Dysbiosis: A Preliminary in vitro Study. Alternative Medicine Review Vol. 14 No. 4 http://www.altmedrev.com/publications/14/4/380.pdf
Govaris, A. et al (2010) The antimicrobial effect of oregano essential oil, nisin and their combination against Salmonella Enteritidis in minced sheep meat during refrigerated storage. International Journal of Food Microbiology. Vo. 137. Issues 2-3 http://www.sciencedirect.com/science/article/pii/S0168160509006709
Additional Studies for Review
Gong, W. et al. (2005)Antimicrobial activity of essential oils and structurally related synthetic food additives towards selected pathogenic and beneficial gut bacteria. Journal of Applied Microbiology. p 296-305 DOI: 10.1111/j.1365-2672.2005.02789.x
Logan, A. Beaulne, T., (2002) The Treatment of Small Intestinal Bacterial Overgrowth With Enteric-Coated Peppermint Oil :A Case Report. Alternative Medicine Review. Vol.7 Number 5. http://www.altmedrev.com/publications/7/5/410.pdf
Santos, F. Miranda-Novales, M. (2012) Essential oils from aromatic herbs as antimicrobial agents. Current Opinion in Biotechnology 23:136-141.DOI 10.1016/j.copbio.2011.08.005
Further Reading
Junger, A. Clean Gut
Tetro, J. Allen Ver-coe, E. The Human Microbiome Handbook
Resources
Digestive Center for Wellness. Retrieved from https://www.digestivecenterforwellness.com/
Gut Microbiota for Health. Retrieved from http://www.gutmicrobiotaforhealth.com/en/home/
Your Digestive System: 5 Ways to Support Gut Health, via John Hopkins Medicine. Retrieved from
http://www.hopkinsmedicine.org/health/healthy_aging/healthy_body/your-digestive-system-5-ways-to-support-gut-health
Like so many practices in life, I encourage you to become educated on the proper use of essential oils. When using them, please do so cautiously, understanding that there is often misinformation on the internet. You can be assured that I support only educated and proven resources. While essential oils should not be feared they should be respected and used properly to ensure the safety of the individuals using them.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
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by Leslie Moldenauer | | Body, Cleansing, Essential Oils
Abhyanga, or annointing yourself from head to toe with warmed oil, is an ancient form of self-love, and is a beautiful practice to do every day for well-being and longevity.
Depending on the type of oil you use, you will likely want to do this before a shower. Your blend will also dictate whether you use it before you start your day-invigorating, or before bed-for restful sleep.
There is not “one” way to accomplish the goal. This daily practice is said to balance the dosha’s in Ayurveda, and keep you incredibly grounded in the present. (Link below for more details on the doshas)
“The body of one who uses oil massage regularly does not become affected much even if subjected to accidental injuries, or strenuous work. By using oil massage daily, a person is endowed with pleasant touch, trimmed body parts and becomes strong, charming and least affected by old age”
Charaka Samhita Vol. 1, V: 88-89 (One of the Great ancient texts of Ayurveda)
Make sure you are in a warm, comfortable space. If you enjoy a piece of music, now would be a good time to play it. You “can” run the diffuser, but since you are making up a massage oil blend, it is not necessary. Do not leave any body part out.
Move slowly with intention in circular strokes, chopping motions, whatever feels good. Do not make this a mindless practice, stay present and feel all there is to feel.
***As I am not aware of your medical condition, please be sure to research the oils listed to make sure they do not have any contraindications for you.
Click here for more self-care tips incorporating mind body balance and aromatherapy.
References:
Benefits of Abhyanga
Understanding the Doshas
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
