by Leslie Moldenauer | | Body, Essential Oils, Uncategorized
Reclaiming balance and joy through nurturing the feminine essence is a transformative journey that many women embark on in today’s fast-paced world. In this exploration of the delicate interplay between feminine and masculine energies, we delve into the reasons behind widespread burnout and offer practical insights.
Discover actionable exercises, journaling prompts, and self-care practices to guide women back to their authentic selves. Learn how incorporating products like magnesium lotion can enhance this journey, providing a holistic approach to well-being and reclaiming the beauty of the feminine spirit.
Life Can be a Blur
In our fast-paced world, where the demands of daily life often leave us feeling drained and overwhelmed, the delicate balance between feminine and masculine energies can be easily disrupted as women wear many hats and take on all.the.things!
This is not about boys not crying or girls not playing in the dirt, both of which are BS.
Modern society often celebrates qualities associated with masculine energy, such as productivity, competition, and achievement, while undervaluing feminine energy’s nurturing, intuitive, and creative aspects. Consequently, many of us are caught up in a perpetual cycle of burnout as we strive to meet unrealistic expectations, neglecting our need for rest and self-care.
We all have both energies within us, and it is in that balance that we feel at peace. That balance does look different for everyone, as we are all unique and beautiful beings. For women, being out of balance with these energies may make you feel like things are out of your control, and externals constantly force you to prioritize work over your self-care.
Did that hit hard?
Are you guilty of saying to yourself..” After xyz, I will slow down?”
Do you feel responsible for others’ happiness or healing?
Have you tackled your to-do list/priorities with gusto (adrenaline) and then felt exhausted afterward, possibly feeling guilty for taking that rest? We are in an era perpetually ruled by the masculine. Do more, work harder, and fix the world’s (friends/family/coworkers) problems.
I am NOT saying women should not hold power or have leadership roles. We clearly can do anything we set our minds to. Embracing the essence of femininity involves integrating qualities such as receptivity, yielding, flow, and embracing cyclical patterns. It calls for a spirit of collaboration and the willingness to acknowledge and embrace the depths of the unknown.
When to ask for help. When to rest. When to surrender. Balance is only possible, and the result will eventually be some form of burnout.
This article explores the importance of reconnecting with feminine energy, particularly for women. It offers practical exercises, journaling prompts, and incorporating self-care products like magnesium lotion and herbal tinctures to foster a return to balance, joy, and wellbeing.
Nurturing the Feminine Essence
Mindful Exercises
Mindfulness is not an elusive state reserved for meditation experts; it is a practical and accessible skill anyone can cultivate. It involves intentionally directing our attention to the present and acknowledging thoughts and feelings without becoming overwhelmed. This practice encourages a non-reactive and compassionate stance towards ourselves and our world.
Try practicing a few activities that connect you with your body and emotions. Practices like yoga, dance, or mindful breathing can help you ground yourself in the present moment and tap into your feminine energy.
Start with Breath Awareness
Begin your mindfulness journey by focusing on your breath. Take a few moments each day to observe your breath without trying to change it. Pay attention to the sensations of each inhale and exhale, grounding yourself in the present moment. Feel the sensations in your body. Pick one and observe it—pain, tingling, tightness, etc.
Mindfulness shifts you out of your sympathetic nervous system—fight, flight, freeze—into your parasympathetic nervous system- rest and restore.
Embrace the Senses
Engage your senses by intentionally tuning in to the sights, sounds, smells, tastes, and textures around you. Whether savoring a meal, feeling the warmth of sunlight, or listening to the rustle of leaves, immersing yourself in sensory experiences fosters mindfulness. Practice this, then sit quietly and notice how you feel before returning to a task in your day.
Set Mindful Moments
Dedicate specific times during your day to engage in short mindfulness exercises. This could be as simple as a three-minute breathing exercise or a brief body scan. These intentional breaks create pockets of calm and clarity amid the busyness of daily life.
Nonjudgmental Awareness
Observe your thoughts without attaching judgment. Allow thoughts to come and go, acknowledging them without getting caught up in an evaluation cycle. Cultivating a nonjudgmental mindset fosters a sense of acceptance and presence, which is especially helpful during conversations with others.
Practice attentive listening during conversations. Instead of formulating responses in your mind, genuinely focus on the words spoken, the tone, and the emotions conveyed. This fosters genuine connection and enriches your interpersonal relationships.
Journaling for Self-Discovery
Create a sacred space for self-reflection through journaling. Explore your thoughts and emotions, unraveling the layers of your experiences. Use prompts like “What brings me joy?” or “What activities make me feel most connected to my authentic self?” to guide your reflections.
Rob Dial, aka The Mindset Mentor, has an excellent system for journaling if you are unsure where to begin (Not an affiliate). Follow this link for more https://www.dialedinjournal.com/training2
Embracing Joyful Pursuits
Identify activities that bring you genuine happiness and make time for them regularly. Whether reading, painting, gardening, or simply taking a leisurely walk, these moments of joy replenish your feminine energy and contribute to your overall wellbeing.
Try this prompt, which I have been doing yearly for nearly a decade: Write down what brings you joy! Take at least 20 minutes for this exercise. You will stall and hit walls where you think you cannot possibly think of anything else. Keep pushing through the entire 20 minutes. It may seem silly now, but I do this in hopes of seeing how I am doing in inserting as much joy into my life as possible. This may be a great barometer for you as well.
Connecting with Self-Care Products
Magnesium Lotion
Magnesium lotion is one example of a potent ally in fostering a connection with the parasympathetic nervous system, often called the “rest and digest” system.
Magnesium, a crucial mineral for overall wellbeing, promotes relaxation and tranquility. As this soothing lotion is absorbed through the skin, it facilitates the replenishment of magnesium levels, prompting a cascade of physiological responses that activate the parasympathetic nervous system. This activation triggers a state of calmness and balance, helping to alleviate stress, tension, and anxiety.
By incorporating magnesium lotion into your self-care routine, you nourish your skin and create a pathway to tap into the profound restorative capacities of your parasympathetic nervous system, allowing for a more serene and centered existence amidst life’s daily demands. Click through to learn more!
You can change the script!
Reclaiming the beauty of feminine energy is essential for personal wellbeing and breaking free from the burnout cycle. By incorporating mindful exercises and journaling, you can rediscover the joy and balance of embracing your authentic feminine essence.
Remember, the key lies in honoring and nurturing the unique qualities that make you a woman, allowing your light to shine brightly in a world that desperately needs the harmonious dance of feminine and masculine energies.
Be well, Leslie
The Lost Art of Breathing: Why Have we Forgotten?
Nutritional Approaches to Stress and Anxiety
by Leslie Moldenauer | | Uncategorized
In recent years, there has been a growing concern about the impact of grains on our health, with some experts suggesting that they may not be as wholesome as once believed. While grains, such as wheat, rice, and oats, have been dietary staples for centuries, a burgeoning body of research suggests a potential link between their consumption and adverse health effects. There is significant controversy surrounding grains; let’s unravel their connection to Inflammation and pain.
Gluten
One of the primary culprits associated with grains is gluten, a protein found in wheat and other cereals. Gluten intolerance, commonly known as celiac disease, is a well-documented condition where the immune system reacts adversely to gluten, leading to inflammation and damage to the small intestine. However, a broader spectrum of individuals may experience non-celiac gluten sensitivity, a condition characterized by digestive discomfort, joint pain, and fatigue after consuming gluten-containing grains.
Lectins
Beyond gluten, grains also contain other compounds that may contribute to inflammation. Next, I want to touch on lectins. Lectins are proteins found in many grains that can interfere with the absorption of nutrients and potentially cause irritation in the digestive tract. While lectins may confer benefits to the immune system and exhibit some anti-cancer properties, they lack a recognized role in human nutrition. When ingested, lectins bind to carbohydrates and traverse the digestive tract. However, when present in uncooked or undercooked foods in substantial amounts, they can induce symptoms of food poisoning, such as nausea, vomiting, and diarrhea. This can also happen if you have raw beans and do not soak or cook them properly. One doctor goes as far as to say that lectins should be avoided if you are an unhealthy weight. While we must acknowledge that not all diets are for all people, there is some validity to this claim. Legumes, including beans, play a significant role in regulating blood sugar levels, surpassing many other food groups in this regard, so it is always important to use discernment- about what is best for you during each phase of life.
Image rights Dr. Kiltz
https://www.doctorkiltz.com/foods-high-in-lectins/
Additionally, phytates in the outer layers of grains can bind to minerals and inhibit their absorption, potentially leading to nutrient deficiencies that may exacerbate inflammatory processes.
Blood Sugar Spikes
Grains, particularly refined grains, are rich in carbohydrates, which can contribute to spikes in blood sugar levels. High glycemic index foods, such as white bread and sugary cereals, have been linked to increased inflammation in the body. Elevated blood sugar levels trigger the release of inflammatory markers, potentially contributing to chronic inflammation, a known precursor to various health issues, including pain and discomfort.
Nutritional Value
Another factor to consider is the modern processing of grains, which often involves refining and stripping away essential nutrients. This process not only diminishes the nutritional value of grains but also leaves behind a product that may be more likely to contribute to inflammation when consumed regularly. White pasta, white bread, and white rice should all be consumed in extreme moderation or avoided altogether.
Furthermore, the widespread use of pesticides and herbicides in grain cultivation adds another layer to the potential health risks associated with their consumption. Residual pesticide residues in grains may have adverse effects on the gut microbiota, disrupting the delicate balance of bacteria essential for proper digestion and overall health. An imbalanced gut microbiota has been linked to inflammation and various chronic conditions.
While the debate on the health impact of grains continues, it is essential to acknowledge that not all grains are created equal. Whole grains, such as brown rice and oats, contain more fiber, vitamins, and minerals compared to their refined counterparts. (PS..quinoa is not a grain but a seed and fabulous for your health). Choosing whole grains over refined options may mitigate some of the potential negative effects associated with grain consumption but does not negate their inflammatory nature.
In conclusion, the relationship between grains and inflammation is a complex and evolving topic. While some individuals may experience adverse effects from consuming grains, it is crucial to consider individual tolerance levels, overall diet, and the quality of the grains consumed. As with any dietary choices, moderation and a focus on whole, minimally processed foods remain key principles for maintaining a balanced and potentially anti-inflammatory diet.
References
WebMD. (Nov 2022). 6 foods high in lectins and why to avoid them. WebMD. https://www.webmd.com/diet/foods-high-in-lectins
Digestive Sense: Defining How Our Emotions and the Food We Eat Affects Our Gut Health
by Leslie Moldenauer | | Body, Mind, Uncategorized
A mere decade ago, holistic medicine largely overlooked the intricacies of endocrine challenges the thyroid or adrenal glands pose. Nearly all dis ‘ease’ can be linked to the endocrine system, so we must address issues early on. Exhaustion has long been a mother’s companion throughout history, given the monumental tasks they shoulder. Yet, today, crippling exhaustion is not just a commonplace feeling but a serious issue linked to widespread endocrine weaknesses. Why are we all so exhausted?
Many women endure debilitating exhaustion beyond the ordinary tiredness, and those who don’t experience it may dismiss it as mere fatigue. However, the reality is far more profound. Allopathic medicine is lagging in addressing this matter adequately, and many scoff at the term adrenal fatigue altogether. Doctors often resort to blood tests, providing a limited perspective on endocrine health. Thyroid tests may yield average results, leaving many women frustrated and dismissed, with their symptoms labeled as psychological.
Ladies, how often have you been told it is all in your head?!?!
The United States, unfortunately, ranks high in stress levels due to its demanding work culture. Shockingly, working mothers in the U.S. receive a pitiful six weeks of paid leave after childbirth, compared to European countries offering up to 20 weeks. Moreover, 85.8% of males and 66.5% of females in the U.S. work over 40 hours per week, making it the most overworked nation globally. Vacation time is often not even taken. In the United States, a concerning trend persists where many Americans do not take advantage of their vacation time. How can this be?
Despite having earned time off, many individuals either forgo their vacations altogether or hesitate to use the full extent of their allowed leave. This phenomenon is caused by workplace culture, fear of falling behind in workload, being seen negatively by coworkers, and the relentless pursuit of professional success. Unfortunately, this lack of vacation utilization increases stress, burnout, and potential long-term health issues, emphasizing the importance of promoting a healthier work-life balance for overall well-being.
Living through a pandemic has been like enduring a never-ending storm, triggering our primal fight, flight or freeze responses day after day. The persistent uncertainty, the constant adaptation to new norms, and the relentless news cycle create a background hum of stress that keeps our bodies alert. It’s a survival mode that, over time, takes a toll on our mental and physical well-being. Living in the freeze of those moments of uncertainty where we feel paralyzed by the weight of it all is a survival dance that we’ve all been part of for years, and it has left many feeling emotionally drained and physically exhausted.
As we age, many begin to see that they wish they could go back in time and make the changes needed to benefit their physical and mental wellness before it is too late. To address this alarming issue, a holistic approach is imperative. The endocrine system, encompassing various glands like the thyroid, adrenal, and pituitary glands, plays a crucial role. The thyroid, often called the body’s master metabolic control center, influences vital functions such as brain, heart, and kidney function, body temperature, growth, and muscle strength.
Recognizing the symptoms of adrenal fatigue is vital, as it often follows thyroid issues. Exhaustion beyond the norm, cravings for salty foods, difficulty concentrating, trouble sleeping, feeling that proverbial second wind in the evenings, heart palpitations, weight gain, and recurrent colds indicate adrenal weakness (not an all-inclusive list). Understanding these signs is crucial for seeking proper medical attention.
Exercise
Addressing the root causes involves lifestyle adjustments. Reducing cardiovascular activity and incorporating burst training, yoga, weight training, and walking is advisable. While diet and exercise culture tells us that cardiovascular exercise is king, cardiovascular training, like running, taxes the adrenal glands further. When weakened, our adrenal glands need to focus on less cortisol, and cardio floods the body with cortisol. Ideally, with each piece of burst training, you must allow your heart rate to come down before beginning again. If you need time to recover from cardio or it leaves you feeling totally depleted, your body is telling you it needs your attention.
Nutrition
Nutrition plays a pivotal role in the health of our endocrine system; maintaining balanced sugar levels through quality protein and fat while avoiding refined carbohydrates is crucial. Avoiding all grains is ideal, as is eating vegan while consuming healthy fats such as nuts and seeds, avocados, and coconut. If meat is a must, organic, pasture-raised is essential. Avoid farmed fish and conventional meat due to their high level of toxicity.
Eating smaller, frequent meals is recommended, especially during advanced stages of endocrine deficiencies. In addition, depending on your deficiency stage, there may be challenges absorbing nutrients due to a leaky gut phenomenon. Liquid vitamins are a great idea during this time. A few things you want to be sure you are getting in your daily diet are magnesium, zinc, complex B vitamins (especially B6), and a quality multivitamin while working on your gut health.
Stress and Sleep
Sleep is critical to recovery and establishing a consistent sleep routine. Teatime rituals, avoiding electronic devices before bedtime, and incorporating calming herbs like passionflower, lemon balm, and lavender can promote relaxation. Lifeholistically has a tincture that addresses the issues of sleep and stress called Happibliss. It is made from experience and intention. Magnesium lotion is also beneficial for sleep, aches, and pains and is advantageous to a healthy endocrine system.
My Abbreviated Story
I write all of this for complete transparency from a place of experience. If you want to get your adrenals tested, know that a one-period-in-time blood test is not the test you need. A blood test will not give you an accurate representation of the health of your adrenal glands throughout the day. I decided to share my test results from 2015 to show you where I was and where I stayed for a few years before restoring my health (they were scary times).
It took time, working with a specialist in California, a lot of emotional work, proper nutrition, and leaving behind many things. Many years later, I am armed with so much more knowledge and can now see things I did not see back then that kept me in a place of insufficiency. You can turn things around by being very health-focused and having radical honesty with yourself.
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Understanding the Results
Ideally, the body should wake in the morning with the highest cortisol level through the four measured times so you are awake feeling refreshed and ready to take on the day and will slowly do down, with the lowest reading being at the end of the night for restful sleep. The 13.4-24.0 nM/L range is the first reference range, and my results show 6.2 nM/L. From there, you can read on down.
I was dangerously low to where I felt like I was a dead weight the entire day. The best example I can give is that it felt as if there were cement blocks tied to my wrists and feet. If you are feeling this way day after day, it is time to pay attention and take action.
Aromatherapy
Aromatherapy offers a soothing pre-sleep ritual with a carefully crafted diffuser blend containing lavender, marjoram, ylang-ylang, and neroli. Studies show that this blend lowers cortisol levels, which is needed for quality sleep (Kim et al., 2012). Throughout the day, you will likely need something to give you a pick-me-up and, during times of higher stress, something entirely different. If you need assistance, I will share what worked for me and complete custom blending based on experience and science. Reach out at Lifeholistically@gmail.com
Self-Care
Managing stress involves accepting, removing unnecessary responsibilities, and avoiding self-imposed “shoulds.” Prioritizing self-care must be balanced. It’s an ongoing process, requiring education on essential oils, cautious use, and a commitment to well-being. While not a substitute for professional medical advice, these suggestions empower individuals to take charge of their health and well-being.
In conclusion, overcoming exhaustion, stress, and burnout is multifaceted, but it explains why we are all so exhausted. To do this, one must not only look at diet and exercise, but self-care and emotional burdens are also a big piece of the picture. This holistic approach, tailored to individual needs, emphasizes the importance of self-care, acknowledging the unique challenges faced by each person.
Reference
Kim, I.-H., Kim, C., Seong, K., Hur, M.-H., Lim, H. M., & Lee, M. S. (2012). Essential oil inhalation on blood pressure and salivary cortisol levels in prehypertensive and hypertensive subjects. Evidence-Based Complementary and Alternative Medicine, 2012, 1–9. https://doi.org/10.1155/2012/984203
How to Find Balance Together During the Covid Pandemic
How can we use Holistic Therapies During Difficult Times
by Leslie Moldenauer | | Essential Oils, Food, Uncategorized
The term “superfood” is not a scientifically defined category, and its use can be somewhat subjective. The ‘foods’ I have decided to include here as superfoods are due to the broad range of nutrients and the fact that they are not consumed daily by many. I advocate for adding goodness to the daily diet that is not in pill form whenever possible. For that reason, I have chosen the top five superfoods that you should try today!
1. Spirulina: This blue-green algae is rich in protein, vitamins, and minerals. It’s known for boosting the immune system, improving gut health, and providing a clean energy boost.
Protein: Spirulina is a fantastic source of plant-based protein, making it an ideal addition for vegetarians and vegans. One tbsp of spirulina offers 4g of protein (Denise Mann, 2023).
Nutrients: Spirulina is known for its immune-boosting properties, thanks to its high concentration of vitamins like B6 and B12, iron, and magnesium.
Detoxifying: Additionally, spirulina is a potent detoxifier, aiding in removing heavy metals from the body (Bhattacharya, 2020).
Not all brands of spirulina are equal, and some can contain heavy metals, which spirulina should be removing from the body, not adding to the burden. I recommend trying the Nutrex Hawaii brand (Not an affiliate).
Here’s a simple and delicious way to incorporate spirulina into your diet:
Spirulina Smoothie Bowl
Ingredients:
1 cup of frozen berries
1/2 cup of spinach leaves
½ ripe avocado
1/2 cup of unsweetened hemp milk (other nut milk is ok too)
One teaspoon of spirulina powder
Toppings: sliced fresh fruit, granola, chia seeds, and a drizzle of honey (optional)
Instructions:
In a blender, combine the frozen berries, spinach leaves, avocado, hemp milk, and spirulina powder.
Blend until smooth and creamy, adjusting the milk quantity to achieve your desired consistency.
Pour the spirulina smoothie into a bowl.
Add your favorite toppings, such as sliced fresh fruit, granola, chia seeds, and a drizzle of honey for extra flavor.
Enjoy your vibrant and nutritious spirulina smoothie bowl, packed with essential nutrients and energy-boosting goodness!
2. Moringa: Moringa is often regarded as a superfood due to its exceptional nutritional content and health benefits. Here’s why it’s considered a nutritional powerhouse:
Rich in Nutrients: Moringa leaves are packed with essential vitamins and minerals. They contain high levels of vitamin C, vitamin A, vitamin E, calcium, potassium, and iron, making them a great source of key nutrients for overall health (Michael Greger M.D. FACLM, 2012).
Antioxidant Properties: Moringa is loaded with antioxidants, such as quercetin, chlorogenic acid, and beta-carotene. Generally speaking, antioxidants help combat oxidative stress and protect the body’s cells from damage.
Anti-Inflammatory: It has anti-inflammatory properties, which can help reduce inflammation in the body, which is the beginning of many chronic issues.
Blood Sugar Regulation: Some studies suggest that Moringa may help regulate blood sugar levels, which can be particularly valuable for individuals with diabetes (Phimarn et al., 2021).
The most common method of consuming Moringa is in powder form in smoothies, soups, or even sprinkled on salads. Start with a small amount and gradually increase your intake to suit your taste.
You can also drink it in tea form. It does not have an overwhelming taste but is subtle and mildly earthy. You can blend in with other herbs, such as lemon balm or peppermint, if you do not like the taste.
Remember to consult with a healthcare professional before adding significant amounts of Moringa to your diet, especially if you have any underlying health conditions or are pregnant, as there can be potential interactions or contraindications.
3. Bee Pollen: Bee pollen is often referred to as a “superfood” because it is packed with a wide range of nutrients and compounds that can provide various health benefits.
Nutrient-rich: Bee pollen is composed of flower pollen collected by bees and mixed with their saliva and nectar. It contains a wide array of essential nutrients, including vitamins such as B vitamins (great for stress) and vitamin C (great for immune health), minerals (like potassium, calcium, and iron), amino acids, and antioxidants. These nutrients can contribute to overall health and well-being.
Protein source: Bee pollen is a good source of high-quality protein, making it a valuable addition to the diet, especially for vegetarians and vegans.
Antioxidants: Bee pollen contains a variety of antioxidants, such as flavonoids, carotenoids, and polyphenols, which can help protect the body from oxidative stress and reduce the risk of chronic diseases. WebMD has some great information here for further reading.
Allergen desensitization: Some people consume bee pollen as a natural remedy for allergies (local honey is a great choice for this purpose). The idea is that regular exposure to small amounts of local pollen can help the body build tolerance and reduce allergy symptoms. This advice does NOT apply to severe allergies.
Bee pollen is not suitable for everyone. Some people may be allergic to bee pollen or experience adverse reactions. Start small to see how your body reacts. Always purchase from reputable sources
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4. Mushrooms: There are many varieties worth noting in the top five superfoods that you should try today! I will raise my hand here and say that my whole life, I have despised the squeak of a mushroom in my mouth and have avoided them at all costs. As an adult, I still would rather not eat them on my plate, but I consume them in tinctures, enzymatic formulas, and pills. If you are interested in the nutrient and health value of a mushroom and its mycelia, read my blog here for further details on why mushrooms made my top five list of superfoods that you should try today.
5. Acerola Cherry: The most important nutrient that acerola cherry offers us is Vitamin C. Acerola cherries are one of the richest natural sources of vitamin C, which is essential for a healthy immune system, skin health, and overall well-being. Vitamin C is a powerhouse antioxidant, helping to protect cells from damage caused by free radicals.
Immune Support: The high vitamin C content in acerola cherries can help boost your immune system, making the body stronger to fight infections and illnesses (Mezadri et al., 2008). Reach for acerola cherry or other NON-GMO forms of vitamin C to assist when you are feeling under the weather to keep expectoration strong and healthy, potentially avoiding mucous from settling in the lungs.
Anti-Inflammatory Effects: The vitamin C content in acerola cherry makes it inherently anti-inflammatory. Here is more information on the anti-inflammatory benefits of vitamin C. The anti-inflammatory effects benefit nearly every system structure of the body.
While these superfoods may be less well-known, they offer unique health benefits and can be incorporated into a balanced and varied diet to enhance overall wellness. Always consult with a healthcare professional before making significant dietary changes. These top five superfoods are a great addition to the daily wellness routine.
References
Bhattacharya, S. (2020). The role of Spirulina (arthrospira) in the mitigation of heavy-metal toxicity: An appraisal. Journal of Environmental Pathology, Toxicology and Oncology, 39(2), 149–157. https://doi.org/10.1615/jenvironpatholtoxicoloncol.2020034375
Denise Mann, M. (2023, May 17). What you should know about spirulina benefits, nutrition, and more. The Healthy. https://www.thehealthy.com/nutrition/spirulina-benefits/
Mezadri, T., Villaño, D., Fernández-Pachón, M. S., García-Parrilla, M. C., & Troncoso, A. M. (2008). Antioxidant compounds and antioxidant activity in acerola (Malpighia emarginata DC.) fruits and derivatives. Journal of Food Composition and Analysis, 21(4), 282–290. https://doi.org/10.1016/j.jfca.2008.02.002
Michael Greger M.D. FACLM (2012, November 8). What are Moringa’s nutrition facts, benefits & side effects? NutritionFacts.org. https://nutritionfacts.org/questions/the-health-benefits-of-moringa/
Phimarn, W., Sungthong, B., & Wichaiyo, K. (2021). Efficacy and safety on moringa oleifera on blood glucose and lipid profile: A meta-analysis. Pharmacognosy Magazine, 17(74), 373. https://doi.org/10.4103/pm.pm_49_20
Nutritional Approaches to Stress and Anxiety
by Leslie Moldenauer | | Essential Oils, Uncategorized
Petitgrain
Botanical Name: Citrus aurantium var amara or bigardia
Aroma: Sweet and light floral aroma (Not as in your face as Neroli essential oil)
Plant Parts Used: Leaves and twigs
Method of Extraction: Steam distillation
Precautions: There are no known safety considerations for this essential oil.
Blends Well with Top 5 for Emotional Wellness: Bergamot, Lavender, Roman Chamomile, Sweet orange, and Ylang Ylang.
Aroma Mantra: With every breath, I am calming my mind
Historical Use
Historical use of the plant points us to cultures in South American and China using the leaves of the bitter orange to treat cold and flu and help with digestive complaints such as indigestion and nausea (1).
Petitgrain essential oil is used extensively in perfumery, but there are quite a few benefits to the oil, I will cover those for emotional wellness here.
What Do the Studies Tell Us?
In a study published in 2017 in the Journal of Alternative and Complementary Medicine, Petitgrain essential oil improved the mental and emotional conditions of the participants (2). Petitgrain essential oil was inhaled through diffusers while participants worked on their computers. The oil improved performance and reduced stress levels. This action was due to the constituents’ linalyl acetate, linalool, and myrcene.
Emotional Wellness
Reach for Petitgrain essential oil for a multitude of stress-related concerns and has a great ability to sooth and quiet the mind. Do you struggle with worry, overanalyzing or anxiety? When you lay down at the end of the night to sleep does your mind take you away to all of the worries in your life? If so, you owe it to yourself to try this sweet little oil. Petitgrain is the first oil I reach for when my oldest is having issues falling asleep because he cannot stop his thoughts or get a song out of his head and is feeling frustrated.
Petitgrain has an affinity for the central nervous system, therefore, when it is inhaled your pulse slows, breathing settles, and the body reverts to the parasympathetic nervous system, rest and restore mode. Place it in your diffuser before you lay down at night. Put some in an aromatherapy inhaler when you need to focus. Petitgrain essential oil is definitely your ally here.
What Other Professionals Say
According to long-standing aromatherapist Patricia Davis, “Where Neroli evokes the highest psychic or spiritual levels of mind, Petitgrain relates more to the conscious, intellectual mind. Inhale this oil when you need mental clarity (3).”
Kurt Schnaubelt states that “Petitgrain essential oil is non-toxic and can be used liberally in preparations used to address stress and imbalance of the autonomic nervous system (4).”
Julia Lawless recommends blending with Petitgrain bigarade for the psyche for stress, tension, anxiety, and low mood (5).
Now Try This
Ready to try this oil in practice? The following blend is from my book, Aromatherapy for Kids book, but is effective for all ages (6).
Antsy Pantsy (Master Blend)
Mandarin Red 15 drops
Lavender 10 drops
Petitgrain 5 drops
Cedarwood 5 drops
You can utilize this master blend properly diluted in an inhaler, diffuser, or in an aroma bath. Store unused portions in a cool spot.
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.
References
(1) Decleor, Paris. Petitgrain Essential Oil. Retrieved from https://www.decleor.co.uk/blogs/petitgrain.html
(2) Huang, L., & Capdevila, L. (2017). Aromatherapy Improves Work Performance Through Balancing the Autonomic Nervous System. The Journal of Alternative and Complementary Medicine, 23(3), 214–221. doi: 10.1089/acm.2016.0061
(3) Davis, Patricia. (1996) Subtle Aromatherapy. Saffron Walden: C.W. Daniel
(4) Schnaubelt, K. (2011). The healing intelligence of essential oils: the science of advanced aromatherapy. Rochester, VT: Healing Arts Press.
(5) Rhind, J. (2016). Aromatherapeutic blending: essential oils in synergy. London: Singing Dragon.
(6) Moldenauer, L. (2017). Aromatherapy for Kids: Safe and Sound. CreateSpace Independent Publishing Platform
Want to learn more about essential oils for our Emotional Wellness? Grab my latest bestselling book here-Emotional Healing with Essential Oils: Relieve Anxiety, Stress, Depression, and Mood Imbalances Naturally
by Leslie Moldenauer | | Essential Oils, Spirit, Uncategorized
As women, “most” of us are not prepared for motherhood in the way I am about to discuss. Other than books and articles preparing us for Baby, such as the best seller, “What To Expect When Expecting,” there is not much at all by way of truly preparing us moms for this huge life shift. I am speaking emotionally, mentally and physically. We can find information in books regarding cracked nipples, perineum tears, how long to wait before sex, stretch marks and hemorrhoids, but ladies; we need so much more than that! During this important time, I am not sure how many of us really think about ourselves as the most important one! It is crucial that you begin to see it that way, even with that brand-new life that you have made and is about to be in your arms nearly 24-7! Prepare to take impeccable care of self, for your health and sanity, as well as everyone else’s around you. How to prepare for motherhood, taking best care of self.
In sweet anticipation of the new baby on the way, we make lists of what baby needs; the A-Z of the cornucopia of “stuff” needed to support the new life in the home. After birthing our offspring, we throw ourselves into their care with abandon. With this, we second guess if we are doing everything right. We agonize over why they are crying, and we may even worry about how other moms perceive us. In addition to this emotional conflict, we attempt to place them in a proverbial bubble, so they do not get sick, although this tends to be a phenomenon most prominent with the first-born. Through all of this, our own well being often takes a back seat, or maybe even the trunk.
It is an extraordinary moment when we allow ourselves to stop the world around us. If only for a minute, to capture a coy smile that appears while our babe is sound sleep, or to look into his or her eyes and really see their soul, or just take a few moments to daydream, pondering the miracle of life. Try to embrace more of these moments.
We are encouraged to sleep when the baby sleeps or take time for self-care. How many of you, who have been through this already, just thought, “Like I could ever have found time for that.” Everyone offers advice on what you “should” be doing, solicited or otherwise. It is easy to offer advice to others, but not always so easy to enforce it in your own life.
I am not necessarily saying that naps are the answer. I have never been much of a napper unless I was up all night with a growth spurt feeder, sick baby or under the weather myself. So, if you have had a particularly rough night, then perhaps yes, that is what would be of most benefit to you.
What I am really talking about here is true, self-care: no chores, no laundry, and no dishes. Perhaps a bath or a nice hot shower followed by moisturizing the newly sensitive areas is just what you need. I liked to place my oldest in his car carrier on the bathroom floor, and in that he slept as I bathed slowly and thoughtfully. The sound of the shower water, or my new age music if in the bath, provided extra soothing for both him and me.
Perhaps you can take a seat outdoors for a little bit of vitamin D and complete silence or take a walk while Baby naps in the stroller. While you walk, be sure to not go over the to-do list for once you arrive back home but take that time while your feet are hitting the pavement to look around you, soak up the sun and sounds, and truly rest your mind. When you get back home, read a book, have a nice warm cup of tea; something that helps you to slow down and supports your ability to truly unwind. Remind yourself how important you are during this time that is making many extra demands on you physically and emotionally. Maybe some self-pleasure is in order. Endorphins will do amazing things for any goddess! Remove the phrase, “I do not have time,” from your vocabulary; you are worth making the time.
So where do you start?
*Challenge:
In addition to your A-Z list of things that Baby needs, I challenge you to make your own A-Z list. When the house is quiet, sit down and make your list, something like this:
A. Ask for help, art, allow stillness, acupuncture
B. Bath, breath work, breast massage, book, Be
C. Candles, call a friend, cuddle in a warm blanket, cake, chakra cleansing, cook a healthy meal, create a special space, color
D. Dance, date night, “Dear self” letters
Try it, A-Z. Expand on it regularly. Put it somewhere where you will see it often and try to do a few of them every day.
Here is a fun and free printable for you to help make your list. Place it on your fridge, bathroom mirror or wherever in your home will be the most beneficial for you.
A-Z Selfcare list
“Solitude is where I place my chaos to rest and awaken my inner peace.”– Nikki Rowe
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