naturalawakeningsmagazine--2020-08-24--Emotional Well-Being in the Pandemic Age: Self-Care Strategies for Tough Times

As the pandemic ravages our country , we are engulfed by a sea of challenging emotions , including fear , loss , anger , disappointment and grief .
Compounding the suffering , past emotional traumas and pent-up desires are surfacing and crying for attention .
One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion .
Next , we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go .
Then , we search for and internalize positive emotional states to rewire our brains for @ @ @ @ @ @ @ rewards along the way .
Some of us chase self-esteem like the Holy Grail , yet it eludes us when we need it most .
Faced with a failing grade or cruel insult , our self-worth withers .
We can ’ t understand why we lost it or how to get it back .
When we attach our self-worth to achievements or comparisons with other people , self-esteem becomes unstable and unreliable .
Encouraging our friends when they ’ re feeling down or hugging our moms in the morning is hardwired into us @ @ @ @ @ @ @ to ourselves , it ’ s easy to think of what we would say : “ I ’ m sorry you failed that test .
You ’ ll do better next time .
How can I help you ?
” To lend perspective , add a statement about our common humanity , counsels Neff .
“ This is hard for everybody .
You ’ re not alone.
” We must be aware of our pain before we can comfort it , and many of us try to suppress or resist pain , choosing @ @ @ @ @ @ @ addiction or compulsive shopping .
Others may get lost in the storyline of what ’ s happening and succumb to suffering with no apparent way to obtain relief .
Self-pity or self-criticism may creep in .
Mindful awareness is the antidote to these emotional extremes , because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves .
“ One easy thing is physical touch , ” says Neff .
“ The first few years @ @ @ @ @ @ @ so the body is programmed to respond to touch as a signal of care .
Put your hand on your heart or your stomach , or hold your hand .
This changes your physiology , activates your parasympathetic nervous system , helps you calm down and helps you feel physically supported .
Sometimes , that ’ s an entryway for people.
” “ The choice is to stay aware of and in touch with as much of your moment-to-moment experience as possible and not get lost in avoidance , ” she explains , @ @ @ @ @ @ @ behaviors , thoughts and emotions that we employ as distractions , including substance abuse , social media , pornography , exercise , obsessive thoughts about body image , humor and denial .
“ Be aware of what you ’ re aware of , ” she advises .
“ If we know that we don ’ t like feelings , and we know we ’ ve been engaged in using ways to distract ourselves , then our challenge is to be more awake and aware of those times we do it , and as @ @ @ @ @ @ @ thing and become aware , that ’ s when we make the decision to stop and ask , ‘ What ’ s really going on ?
’ ” “ Most people have the impression that feelings linger a whole lot longer and that they ’ re going to be overwhelmed by it and never come out of it if they start .
But when they understand that what they ’ re trying to avoid are uncomfortable bodily sensations that help you know what you ’ re feeling emotionally , and that these are @ @ @ @ @ @ @ lean into them , and once they do , their life changes , ” Rosenberg says .
To move through bodily sensations , which may come in multiple waves , take deep , slow breaths .
Try not to tighten up or clench the jaw and swallow .
Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be , and be curious as to what might have triggered it .
All of this will take a few moments .
With practice , @ @ @ @ @ @ @ more accurate .
“ If I have more time , then I can think about whether this is connected to anything else .
Is it just one thing that triggered it , or is it like something else that ’ s happened before ?
” Rosenberg says .
This level of awareness leads to a calming effect , clearer thinking , improved decision making and , perhaps most importantly , an ability to speak authentically .
“ If we don ’ t handle the eight feelings , we don ’ t feel capable @ @ @ @ @ @ @ .
The ability to speak adds to that empowerment .
“ From asking someone to stop a behavior so that you feel safer to telling someone you love them , asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.
” “ There ’ s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices @ @ @ @ @ @ @ actually produce physical changes in the brain that are now measurable with things like MRIs , ” he remarks .
Hardwiring happiness is easy , pleasurable and doesn ’ t take a lot of time .
“ If you take care of the minutes , the years will take care of themselves , ” says Hanson .
“ Little steps gradually move us forward a breath at a time , a minute at a time , a synapse at a time .
Bit by bit , we grow the good inside while gradually @ @ @ @ @ @ @ to positively influence who we are in small , genuine ways every day is really important to compensate for the brain ’ s negativity bias , which makes it like Velcro for bad experiences , but Teflon for good ones , ” he says .
“ We evolved a negativity bias over the 600-million-year evolution of the nervous system .
Learning from negative experiences and mistakes was a critical survival skill , so we have a brain that is designed to scan for bad news , overreact to it and fast-track it into @ @ @ @ @ @ @ fault , but it is our responsibility to deal with it by first , feeling the negative without reinforcing it and second , focusing on the positive and taking it in .
Gradually , you can give yourself a brain that ’ s like Velcro for the good and Teflon for the bad .
”

As the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way.
The Cocoon of Self-Compassion
Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable.
Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and expert in this topic, Kristin Neff believes that self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness.
We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook . “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.”
Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.”
We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in.
Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”
Finding Confidence Through Unpleasant Feelings
Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg , a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience.
In her book 90 Seconds to a Life You Love , Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability.
“The choice is to stay aware of and in touch with as much of your moment-to-moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial.
“Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’”
prostooleh/AdobeStock.com
Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds.
“Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says.
To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate.
“If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision making and, perhaps most importantly, an ability to speak authentically.
“If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”
Rewiring the Brain for Positivity
and
Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson , a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient , contends that we can develop greater happiness, just like we can develop greater depression.
“There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce physical changes in the brain that are now measurable with things like MRIs,” he remarks.
Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.”
“Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.”


naturalawakeningsmagazine--2020-08-25--Yoga for Every Body: Adaptive Ways Ease Pain and Immobility

Taming chronic pain , restoring energy reserves , improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat .
However , misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it .
Adaptive yoga , designed for people challenged by injury , chronic pain , autoimmune disease or debilitating conditions like multiple sclerosis , can foster perhaps unexpected gains through the use of props , chairs , wall space and even countertops .
From wheelchair-bound veterans @ @ @ @ @ @ @ yoga offers new horizons for achieving well-being .
“ Yoga is for any body , no matter the size , shape or color .
It ’ s not about designer clothing , athletic ability , talents or perfection in the pose .
Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga , ” says Mindy Eisenberg , a Detroit-area certified yoga therapist and author of Adaptive Yoga Moves Any Body : Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards .
@ @ @ @ @ @ @ the internal experience , healing and most of all , “ the sense of joy that comes from a regular practice.
” “ Until I found adaptive yoga , I felt like I was constantly at war with my body , ” she says .
Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S. , McCarthy thought she knew her body inside and out .
After 40 surgeries and decades of rehabilitation and medication , she went through a radical shift @ @ @ @ @ @ @ adaptive yoga , I soon realized my relationship with my body had only just begun.
” Eisenberg highlights the internal process that adaptive yoga can catalyze : “ The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.
” Items such as chairs , blocks , straps , blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety .
“ Using props is not a sign of weakness or @ @ @ @ @ @ @ such as a cane as a prop .
Those who require assistive devices cease to see them as a hindrance .
In fact , they become an accessory , ” says Eisenberg .
For McCarthy , the biggest takeaway is simple , yet profound self-acceptance .
“ I no longer judge myself or compare myself to able-bodied people .
I gained a newfound love for my body and a love for myself.
” Eisenberg affirms , “ It ’ s exciting to realize that our bodies are so much more capable than we @ @ @ @ @ @ @ are not defined by our individual disease or limitations .
As my teacher Jon Kabat-Zinn says , ‘ As long as you are breathing , there is more right with you than wrong .
’ ”

Taming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it.
Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being.
Yoga’s gentle influence goes beyond physical benefits. A 2017 British Yoga’s gentle influence goes beyond physical benefits. A 2017 British study published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more self-compassionate and more mindfully in the moment than those in a control group.
Empowerment, Not Perfection
Ora Ramat , owner of the Wagging Tail Yoga Studio , in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”
Freedom Through Support
“Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says Miranda McCarthy , CEO of Wavelength VR , a healthcare company that produces a library of science-supported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE , which offers seated online classes, knows firsthand how yoga can change lives.
“Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 10 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.”
Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg.
For McCarthy, the biggest takeaway is simple, yet profound self-acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.”
Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’”
Marlaina Donato is an author and composer.
Adaptive Yoga Benefits
viacheslaviakobchuk/AdobeStock.com
Increased strength, balance and flexibility—both mental and physical
Discovery of a subtle level of mind-body sensation not impeded by disability
Improvements in the quality of breathing
A sense of lightness and freedom within the body
An increased ability to manage stress
A deepened sense of wholeness and connection with others
Online Yoga Resources
from Miranda McCarthy


naturalawakeningsmagazine--2020-08-25--Natural Antivirals: Help in Staying Strong and Healthy

In these sobering times , we must use every weapon in our arsenal against invasive viruses , including often-overlooked natural remedies with antiviral properties .
As is also the case with pharmaceutical agents , natural approaches have not been shown to stop an aggressive virus in its tracks , but they may ameliorate symptoms .
“ Nutrition and supplementation are unlikely to prevent an infection , but they may help prevent the infection from becoming symptomatic or severe , ” explains Leo Galland , M.D .
, a global leader in functional medicine and author of Power Healing : Use @ @ @ @ @ @ @ Eating healthy foods , sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses .
Steps still necessary for COVID-19 protection include hand-washing , mask-wearing , social distancing and sterilizing objects and surfaces .
Vitamin D : According to Galland , vitamin D “ stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.
” People with levels below 30 nanograms per milliliter ( ng/mL ) were 45 percent more likely to test positive @ @ @ @ @ @ @ likely to be hospitalized , Israeli researchers found .
Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels , and supplementing with up to 2,000 international units daily is generally considered safe .
Melatonin : Known best as the hormone that regulates sleep , melatonin also supports antiviral immunity and helps control inflammation in viral infections .
A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive , and a clinical study is underway to see if @ @ @ @ @ @ @ workers .
Typical dosages range from 0.3 to 3 mg. Licorice Root Extract : This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate , slowing the spread from one cell to another .
Chinese doctors used it with other traditional herbs to combat COVID-19 , and studies have shown it effective against an earlier coronavirus , as well as against HIV , herpes , viral hepatitis and respiratory infections .
For dosage , follow package @ @ @ @ @ @ @ , congestive heart failure , kidney disease or low potassium levels are advised against its use .
Astragalus : Known as huang qi , astragalus “ is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems , ” says Tsao-Lin Moy , a New York City acupuncturist and herbalist .
It ’ s best taken as a hot or cold tea using tea bags or the root itself .
Andrographis : This herb has long been used for colds and throat infections in China and India @ @ @ @ @ @ @ binding to cells .
In a Swedish study , flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication .
Because of its potency , it ’ s best to consult a health practitioner to avoid interactions .
The recommended dosage is 400 mg twice a day .
Quercetin-rich foods , such as apples , onions , broccoli , raspberries , parsley and celery are especially important , she says , because the bioflavonoid enhances @ @ @ @ @ @ @ It functions as a zinc ionophore , chelating zinc and transporting it into the cell cytoplasm.
” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily .
Garlic has potent antiviral and antibacterial properties , and can be cooked into food , eaten raw in salads and dressings or obtained from capsules of allicin , the active component .
Green tea has epigallocatechin gallate , a compound with “ a wide range of antiviral activity , especially in the early stages of infection , by @ @ @ @ @ @ @ cell , ” says Bhanote .
Aim for three to five cups a day .

In these sobering times, we must use every weapon in our arsenal against invasive viruses, including often-overlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,” explains Leo Galland, M.D. , a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself
Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.
Baseline Protectors
Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. Consumer Lab , which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work:
Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe.
Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says
“Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi , an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks.
Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports
A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports Consumer Lab
Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage,
A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association . Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.
Supplemental Supporters
When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D. , an integrative physician in Jacksonville Beach, Florida. Here are some good choices.
Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg.
Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use.
Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says
Known as, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy , a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself.
Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.
Fightin’ Foods
vitals/AdobeStock.com
To lower the inflammation linked to poor viral outcomes, Bhanote recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day.
Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily.
Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component.
Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day.


naturalawakeningsmagazine--2020-08-24--Spice Up Health: Using Herbs for Flavor and Medicine

The Herbal Kitchen : Bring Lasting Health to You and Your Family with 50 Easy-to-Find Common Herbs and Over 250 Recipes .
“ The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.
” Herbs add lush flavor to all kinds of dishes , and they are culinary friends that bring the benefits of helping to restore and maintain health .
“ Food is medicine , and herbs bring out the medicinal properties of food , ” says Kami McBride , of Sebastopol , @ @ @ @ @ @ @ spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.
” Vinegars are one of Bellebuono ’ s go-to methods to incorporate herbs into a diet , infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses .
“ Vinegar is great at extracting minerals from herbs and making them more bioavailable , ” she says .
Drying herbs does not diminish their medicinal properties , but rather concentrates their @ @ @ @ @ @ @ , according to Bellebuono .
“ Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes .
You can throw a teaspoon of turmeric , a wonderful anti-inflammatory herb , in spaghetti sauce or oatmeal , and you won ’ t even notice it , ” she says .
While Mediterranean herbs like oregano and basil are often at the front of the spice rack , Nickerson also suggests lesser-used herbs such as sour sumac , anise-accented tarragon and versatile , yet often discarded @ @ @ @ @ @ @ to soups along with fennel seed and bay leaves for a complex flavor .
Thyme is another of Nickerson ’ s favorites , a hearty herb for fall dishes that ’ s also a powerful antifungal and aids with digestion , lung health and detoxification .
While some may think of parsley as a garnish , “ It offers incredible freshness and livens up almost anything , ” says Nickerson .
“ I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche @ @ @ @ @ @ @ minerals , and has detoxification properties.
” Adding it near the end of cooking maintains its vibrant flavor and color , she notes .
McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu .
She also keeps salt shakers on the table filled with spices like cardamom , an antibacterial , anti-spasmotic and expectorant , to sprinkle onto beverages and dishes .
Bellebuono also recommends infusing honey with herbs such as sage or oregano that support @ @ @ @ @ @ @ whether leafy , green culinary herbs or spices like coriander and clove , are carminative , meaning they help digest food , McBride says .
“ Digestion can use up to 40 percent of your day ’ s energy , which is why you often get a nap attack after a big meal .
Every meal needs a carminative , even if it ’ s just black pepper , which is one of the problems with most fast food.
” Pungent and bitter herbs , in particular , support digestion and absorption of @ @ @ @ @ @ @ says Nickerson : “ Activating the taste buds dedicated to sensing bitter stimulates the digestive system.
” A salad of bitter greens , for example , can help prepare digestion of a heavier meal to come , whereas a post-meal aperitif can help with digesting the food afterward .
“ It absolutely adds up when you add small doses of herbs to your meals every day , ” McBride advises .
“ Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles , and herbs can help reverse that .
Your gut @ @ @ @ @ @ @ ”

The Herbal Kitchen: Bring Lasting Health to You and Your Family with 50 Easy-to-Find Common Herbs and Over 250 Recipes. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.”
Herbs add lush flavor to all kinds of dishes, and they are culinary friends that bring the benefits of helping to restore and maintain health. “Food is medicine, and herbs bring out the medicinal properties of food,” says Kami McBride , of Sebastopol, California, author of. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.”
The Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.”
To get a medicinal dose of an herb, consider making teas, vinegar extracts or pestos, says Brittany Wood Nickerson , the Conway, Massachusetts, author of. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.”
The Healing Kitchen: Cooking with Nourishing Herbs for Health, Wellness, and Vitality. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.”
Salads can also pack a healthy dose of herbs into a meal, says Martha’s Vineyard resident Holly Bellebuono , an herbalist and author of. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.”
Vinegars are one of Bellebuono’s go-to methods to incorporate herbs into a diet, infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses. “Vinegar is great at extracting minerals from herbs and making them more bioavailable,” she says.
Drying herbs does not diminish their medicinal properties, but rather concentrates their essence, as it removes excess water, according to Bellebuono. “Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes. You can throw a teaspoon of turmeric, a wonderful anti-inflammatory herb, in spaghetti sauce or oatmeal, and you won’t even notice it,” she says.
Best Herbal Buddies
bonniekittle/Unsplash.com
While Mediterranean herbs like oregano and basil are often at the front of the spice rack, Nickerson also suggests lesser-used herbs such as sour sumac, anise-accented tarragon and versatile, yet often discarded orange peels, which can be added to soups along with fennel seed and bay leaves for a complex flavor. Thyme is another of Nickerson’s favorites, a hearty herb for fall dishes that’s also a powerful antifungal and aids with digestion, lung health and detoxification.
While some may think of parsley as a garnish, “It offers incredible freshness and livens up almost anything,” says Nickerson. “I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche. Parsley is loaded with vitamins and minerals, and has detoxification properties.” Adding it near the end of cooking maintains its vibrant flavor and color, she notes.
McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu. She also keeps salt shakers on the table filled with spices like cardamom, an antibacterial, anti-spasmotic and expectorant, to sprinkle onto beverages and dishes. Bellebuono also recommends infusing honey with herbs such as sage or oregano that support the immune system.
Herbal-Aided Digestion
All herbs, whether leafy, green culinary herbs or spices like coriander and clove, are carminative, meaning they help digest food, McBride says. “Digestion can use up to 40 percent of your day’s energy, which is why you often get a nap attack after a big meal. Every meal needs a carminative, even if it’s just black pepper, which is one of the problems with most fast food.”
Pungent and bitter herbs, in particular, support digestion and absorption of nutrients and make them more bioavailable, says Nickerson: “Activating the taste buds dedicated to sensing bitter stimulates the digestive system.” A salad of bitter greens, for example, can help prepare digestion of a heavier meal to come, whereas a post-meal aperitif can help with digesting the food afterward.
“It absolutely adds up when you add small doses of herbs to your meals every day,” McBride advises. “Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles, and herbs can help reverse that. Your gut gets a little healing every day.”
April Thompson is a Washington, D.C., freelance writer.
Some Herbal-Aided Delights
Mint and Feta Bruschetta with Chive Blossoms This vegetarian recipe for Mint and Feta Bruschetta with Chive Blossoms is the perfect healthy appetizer that can be prepared in no time. Read More »


naturalawakeningsmagazine--2020-08-26--Happiness Helpers: Five Ways to Be More Positive

Studies show that when we see the positive more often , we ’ re happier and kinder to ourselves and to those around us .
Luckily , we ’ re not locked into one way of viewing the world .
We can choose to see things in a more positive fashion .
Here are some steps we can take to teach ourselves to look for the positive more often .
Eventually , the brain can get into the habit of doing this without any prodding .
Compliment at least one person every day .
Maybe we can begin the day @ @ @ @ @ @ @ telling someone why we appreciate them .
Besides reshaping how we see the world , we might make someone ’ s day .
Keep a gratitude journal .
Every night , write down three things to be grateful for .
Researchers have found that people that regularly keep track of what they ’ re grateful for are happier .
We can also have a nightly family discussion about what happened that day that we ’ re thankful for .
Perform a daily act of kindness .
When we perform a kind act every @ @ @ @ @ @ @ to be kind , creating a cycle of positivity in our minds .
Think small—a thank-you note or letting someone cut in front of us in traffic .
Be mindful of who and what we expose ourselves to .
The people we spend time with and what we watch , listen to and read all send messages to our brain that influence how we see the world .
Train the brain for positivity .
Here is a simple 10-minute exercise that can train the mind to think differently : • Get a pen @ @ @ @ @ @ @ to look around the room and remember everything that ’ s red .
Then take only a few seconds to write a list of everything you remember that ’ s red .
Finish this step before continuing .
• Now write down everything that is blue .
Chances are that like most people , we won ’ t remember the blue things nearly as well because we weren ’ t looking for them .
We see what we look for , and that ’ s as much an asset as a shortcoming .
@ @ @ @ @ @ @ takes time , but it ’ s a priceless opportunity to change our perspective and become happier .

Studies show that when we see the positive more often, we’re happier and kinder to ourselves and to those around us. Luckily, we’re not locked into one way of viewing the world. We can choose to see things in a more positive fashion. Here are some steps we can take to teach ourselves to look for the positive more often. Eventually, the brain can get into the habit of doing this without any prodding.
Compliment at least one person every day. Maybe we can begin the day by sending a short email or text telling someone why we appreciate them. Besides reshaping how we see the world, we might make someone’s day.
Keep a gratitude journal. Every night, write down three things to be grateful for. Researchers have found that people that regularly keep track of what they’re grateful for are happier. We can also have a nightly family discussion about what happened that day that we’re thankful for.
Perform a daily act of kindness. When we perform a kind act every day, we start noticing other opportunities to be kind, creating a cycle of positivity in our minds. Think small—a thank-you note or letting someone cut in front of us in traffic.
Be mindful of who and what we expose ourselves to. The people we spend time with and what we watch, listen to and read all send messages to our brain that influence how we see the world.
Train the brain for positivity. Here is a simple 10-minute exercise that can train the mind to think differently:
• Get a pen and paper. Take only three seconds to look around the room and remember everything that’s red. Then take only a few seconds to write a list of everything you remember that’s red. Finish this step before continuing.
• Now write down everything that is blue. Chances are that like most people, we won’t remember the blue things nearly as well because we weren’t looking for them. We see what we look for, and that’s as much an asset as a shortcoming.
Training the brain to be more positive takes time, but it’s a priceless opportunity to change our perspective and become happier.


naturalawakeningsmagazine--2020-08-26--Finding the Right Tune for Pets: Music Calms the Animal Soul

Sometimes it takes a little dog to bring about a big truth , as Cheryl Christine , a professional musician and composer in Ridgeland , South Carolina , learned .
“ I was playing the piano at a party and the owners had a hyper little dog .
After a while , I started playing some of the music from my CD and the dog stopped , turned around and came up to me , and just sat there and listened .
The owners were shocked.
” The mood of dogs and cats can be improved by hearing the right @ @ @ @ @ @ @ s important to choose their music wisely , because they are more highly attuned to sensory cues than humans .
The nicest notes for animals have been well studied , especially dogs .
Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental .
Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music ; and they shake more and rise to their feet when exposed to heavy metal music , possibly from nervousness @ @ @ @ @ @ @ tones and regular rhythms are associated with positive states.
” On the other hand , harsh , noisy tones and irregular rhythms are linked with negative ones .
She adds , “ A tempo matching an animal ’ s resting heart rate ( or respiration ) tends to be calming.
” Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation , assisting with healing , controlling overeating and soothing irritability .
Christine was volunteering at a local animal shelter that played country @ @ @ @ @ @ @ wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds , ” she says .
She composed some music and experimented with it in the cat room , noticing that the animals reacted positively to certain tones .
That eventually led to a CD for cats , and then one for dogs , with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer ’ s Research Foundation , in New York City .
Pet owners may need to listen @ @ @ @ @ @ @ focus on other aspects of their environment—Is their dog bed comfy ?
Does it look pretty to us ?
—and fail to attend to the impact of sound on our dog ’ s environment ( not to mention our own ) , ” writes McConnell about new animal-music studies .
There are many melodic medleys for pet parents , but buyer beware .
“ If you ’ re to spend your money on this , make sure you are looking at music backed by research , ” advises Christine .

Sometimes it takes a little dog to bring about a big truth, as Cheryl Christine , a professional musician and composer in Ridgeland, South Carolina, learned. “I was playing the piano at a party and the owners had a hyper little dog. After a while, I started playing some of the music from my CD and the dog stopped, turned around and came up to me, and just sat there and listened. The owners were shocked.”
The mood of dogs and cats can be improved by hearing the right kind of tunes, but it’s important to choose their music wisely, because they are more highly attuned to sensory cues than humans.
Resounding Research
The nicest notes for animals have been well studied, especially dogs. Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental. Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music; and they shake more and rise to their feet when exposed to heavy metal music, possibly from nervousness.
Patricia McConnell, Ph.D. , a zoologist and certified applied animal behaviorist in Wisconsin, wrote her dissertation on the effect of different types of sounds upon working domestic animals. “What is important is not whether the music is ‘classical’ or ‘heavy metal’, but whether it includes a set of acoustic features that appear to be universally associated with soothing or stimulating internal states,” states McConnell in her blog
McConnell explains that, “Pure tones and regular rhythms are associated with positive states.” On the other hand, harsh, noisy tones and irregular rhythms are linked with negative ones. She adds, “A tempo matching an animal’s resting heart rate (or respiration) tends to be calming.”
Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation, assisting with healing, controlling overeating and soothing irritability.
Compositions for Cats
Christine was volunteering at a local animal shelter that played country music for the cats. “I wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds,” she says. She composed some music and experimented with it in the cat room, noticing that the animals reacted positively to certain tones. That eventually led to a CD for cats, and then one for dogs, with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer’s Research Foundation, in New York City.
Harmonies for Hounds
Pet owners may need to listen more closely. “We so often focus on other aspects of their environment—Is their dog bed comfy? Does it look pretty to us?—and fail to attend to the impact of sound on our dog’s environment (not to mention our own),” writes McConnell about new animal-music studies.
There are many melodic medleys for pet parents, but buyer beware. “If you’re to spend your money on this, make sure you are looking at music backed by research,” advises Christine.
Learn more at CherylChristine.com
Julie Peterson writes about wellness for people, animals and the environment. Reach her at [email protected].


naturalawakeningsmagazine--2020-08-24--Cars Go Vegan: Leather Interiors are on the Way Out

Consumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture .
As they begin to make better choices in what they consume , wear and drive , vegan car interiors are becoming more popular .
The environmental impact of producing leather , foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers .
The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker .
Mercedes Benz and BMW @ @ @ @ @ @ @ has been dropping leather from its upholstery choices for a while now , with the Model 3 and Model Y already sporting vegan-only interiors .
The Volvo Polestar 2 also comes standard with vegan upholstery , along with recycled wood .
And the 2020 Range Rover Evoque , Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors .
Research and development is ongoing in this realm to create faux leather that not only looks good , but is actually more durable and easier to maintain than leather .
Vegan “ leather ” @ @ @ @ @ @ @ cotton and even bark cloth , so it ’ s not just a matter of replacing animal-based products with unsustainable plastic .
“ I work in technology to repel water and oil from a variety of surfaces , ” Bhushan says .
“ Leather gets very sticky when it is hot , so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.
” The side benefit , he further notes , is that it ’ s an alternative to animal @ @ @ @ @ @ @ Lichte , whose twin daughters are both vegan , says vegan leather is a huge selling point for customers and that both the Audi e-tron GT and Q4 will be animal-free .
Faux leather will replace the traditional leather , and all cushions , window trim , armrests , headliners and center consoles will be manufactured with recycled materials .
Beyond that , cattle represent a climate risk .
The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well @ @ @ @ @ @ @ The livestock industry is the source of a broad spectrum of environmental impacts , ” the study states .
“ The first and most important is climate change.
” It ’ s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry .
Enlightened consumers are using that information to determine what they purchase , from food to cars .
BMW spokesperson Oleg Satanovsky says vegan options are not new for his company ; they ’ ve been around for decades , but options have been updated .
@ @ @ @ @ @ @ a new brand name for its non-animal-sourced upholstery “ to reflect the more upscale design and feel of the materials , ” he contends .
“ We look to nature for clues ” to develop alternatives , Bhushan says .
His research was based on the lotus leaf and its resiliency—it ’ s both water and oil repellant .
“ A single species like that can be used for many things , ” with little or no environmental impact .

Consumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture. As they begin to make better choices in what they consume, wear and drive, vegan car interiors are becoming more popular. The environmental impact of producing leather, foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers.
The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker. Mercedes Benz and BMW are offering customers plant-based alternatives and Tesla has been dropping leather from its upholstery choices for a while now, with the Model 3 and Model Y already sporting vegan-only interiors. The Volvo Polestar 2 also comes standard with vegan upholstery, along with recycled wood. And the 2020 Range Rover Evoque, Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors.
Research and development is ongoing in this realm to create faux leather that not only looks good, but is actually more durable and easier to maintain than leather. Vegan “leather” is being produced from cork, glazed cotton and even bark cloth, so it’s not just a matter of replacing animal-based products with unsustainable plastic.
With funding from Honda and Ford, Bharat Bhushan, Ph.D., director of the Nanoprobe Laboratory for Bio- & Nanotechnology and Biomimetics in the John Glenn College of Public Affairs of Ohio State University, Columbus, developed a faux leather that has the potential to be used on both seats and dashboards.
“I work in technology to repel water and oil from a variety of surfaces,” Bhushan says. “Leather gets very sticky when it is hot, so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.” The side benefit, he further notes, is that it’s an alternative to animal hide.
Audi Head of Design Marc Lichte, whose twin daughters are both vegan, says vegan leather is a huge selling point for customers and that both the Audi e-tron GT and Q4 will be animal-free. Faux leather will replace the traditional leather, and all cushions, window trim, armrests, headliners and center consoles will be manufactured with recycled materials.
People for the Ethical Treatment of Animals (PETA) made a major push in the past few years to increase production of vegan-based car interiors. In 2016, PETA conducted an investigation into JBS, the world’s largest leather supplier, which sells to car companies from GM to VW and more. “What it found was that the supplier severely mistreats the cattle being raised for the leather with hot irons on the face, electrocution, beatings and cutting their throats while they are still conscious,” says Jennifer Behr, corporate responsibility officer for PETA. “When consumers are shopping, they should take that into consideration. Those interiors came from a cow that lived a miserable life and died a painful one.”
Beyond that, cattle represent a climate risk. The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well known by the average consumer. “The livestock industry is the source of a broad spectrum of environmental impacts,” the study states. “The first and most important is climate change.” It’s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry. Enlightened consumers are using that information to determine what they purchase, from food to cars.
BMW spokesperson Oleg Satanovsky says vegan options are not new for his company; they’ve been around for decades, but options have been updated. BMW uses a material called SensaTec, a new brand name for its non-animal-sourced upholstery “to reflect the more upscale design and feel of the materials,” he contends.
“We look to nature for clues” to develop alternatives, Bhushan says. His research was based on the lotus leaf and its resiliency—it’s both water and oil repellant. “A single species like that can be used for many things,” with little or no environmental impact.
Yvette C. Hammett is an environmental writer based in Valrico, FL. Connect with her at [email protected].


naturalawakeningsmagazine--2020-08-25--Raising Resilient Kids: How to Help Them Bounce Back

In these turbulent times , children need to know how to confidently weather and deal with changes no matter what life hands them , say many psychologists .
Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious , more confident and empathetic , and better able to handle cataclysmic events like 9/11 .
Resilience can help them deal creatively with everything from cyberbullying to societal change .
A Resilience can help them deal creatively with everything from cyberbullying to societal change .
A Florida Atlantic University study of 1,204 children @ @ @ @ @ @ @ statements as , “ I can deal with whatever comes my way , ” “ I am not easily discouraged by failure , ” and , “ Having to cope with stress makes me stronger , ” were less likely to be bullied in person or online and better able to cope when it occurred .
Resilience can be taught and learned at any stage in a child ’ s life , studies suggest .
Some useful strategies include : 1 .
Let them know they ’ re loved and supported .
One @ @ @ @ @ @ @ adult such as a parent , grandparent , aunt , teacher or coach is what a child needs to be resilient , according to One stable , committed relationship with a supportive adult such as a parent , grandparent , aunt , teacher or coach is what a child needs to be resilient , according to research from Harvard ’ s Center for the Developing Child .
This can be particularly important for children raised in less-than-ideal circumstances .
“ It is absolutely critical for African-American children to learn resilience due to the @ @ @ @ @ @ @ the inherent disadvantages in education and household income they are born into and hostile , crime-infested neighborhoods where they live , ” says Damon Nailer , a Monroe , Louisiana , motivational speaker and author of Living , Loving , Leading .
For children in all circumstances , he says , it ’ s important to “ teach them that setbacks , failures , losses and adversity help you to learn , grow and become stronger.
” 2 .
Make resilience a household word .
When San Diego child psychologist Bruce Thiessen ’ @ @ @ @ @ @ @ ’ d pretend to be the wolf in The Three Little Pigs , howling , “ I ’ ll huff and I ’ ll puff and I ’ ll blow your house down !
” She would reply , “ Go ahead !
I ’ ll rebuild it tougher and stronger !
” It was his way of embedding resilience in her , which he and his wife Roxie have reinforced with books , movies and songs .
“ Making the theme of resilience dominant in multiple activities will make an enduring , @ @ @ @ @ @ @ he says .
3 .
Be a good example .
“ The most important thing to cultivate resilience , mindfulness and any other emotions really , is for parents to practice and model these things themselves , ” says “ The most important thing to cultivate resilience , mindfulness and any other emotions really , is for parents to practice and model these things themselves , ” says Christopher Willard , Ph.D. , a Harvard lecturer and author of Raising Resilience : The Wisdom and Science of Happy Families and Thriving Children .
@ @ @ @ @ @ @ , whether it ’ s a social media mistake or a lost job , and find ways to reframe what happened in a positive light .
To convey that attitude to a child , ask at dinner or bedtime , “ What was the rose in your day ?
The thorn ?
What did you learn ?
What would you do differently next time ?
” The parent can model responses to these questions by sharing their own rose and thorn .
4 .
Let them figure things out .
“ As tempting @ @ @ @ @ @ @ every time you see your children struggling , allowing them to figure things out on their own builds resilience , ” says “ As tempting as it may be to step in every time you see your children struggling , allowing them to figure things out on their own builds resilience , ” says Katie Lear , a Davidson , North Carolina , therapist specializing in childhood anxiety .
“ On the flip side , when a parent hovers or immediately steps in to solve a child ’ s problem , the child @ @ @ @ @ @ @ I don ’ t trust you to be able to do this without help.
’ ” Asking a child how they plan to solve a problem rather than questioning why the problem happened in the first place is a way to teach them creative problem-solving , advises Lynn Lyons , a Concord , New Hampshire , psychotherapist and co-author of Anxious Kids , Anxious Parents 5 .
Teach thankfulness .
Feelings of gratitude bolster resilience , studies show .
For example , college students that performed gratitude-inducing exercises reported feeling better able to @ @ @ @ @ @ @ child to look for the gift within every problem , ” advises Feelings of gratitude bolster resilience , studies show .
For example , college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges .
“ Teach your child to look for the gift within every problem , ” advises C.J .
Scarlet , author of Heroic Parenting : An Essential Guide to Raising Safe , Savvy , Confident Kids .
“ That ’ s often hard to do in the midst of challenges , but just knowing there @ @ @ @ @ @ @ point can help your child to ride out the storm with greater patience and confidence.
” Resilience is Just a Deep Breath Away Mindfulness—being in the moment without judgment—has been linked to youthful resilience , numerous studies show , perhaps because it allows a child to take a deep , calming breath in the midst of a trying event .
“ Mindfulness training really does create new brain connections that boost resilience to stress , ” says Christopher Willard , a Harvard lecturer and author of Mindfulness—being in the moment without judgment—has been @ @ @ @ @ @ @ show , perhaps because it allows a child to take a deep , calming breath in the midst of a trying event .
“ Mindfulness training really does create new brain connections that boost resilience to stress , ” says Christopher Willard , a Harvard lecturer and author of Growing Up Mindful .
When children learn mindfulness , he says , they “ can better self-regulate their emotions , and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.
” Getting a child started on @ @ @ @ @ @ @ them a breathing exercise .
Chocolate breathing : Imagine you are holding up a mug of hot chocolate .
Breathe in through your nose like you are smelling it , then exhale through your mouth like you are cooling it off .
Repeat for a minute or two .
Bumblebee breathing : Sitting comfortably , breathe in through your nose for a count of four .
Exhale , making a buzzing or humming sound .
Repeat 10 or more times .
Mountain breathing : While inhaling through your nose , raise your arms @ @ @ @ @ @ @ palms together , imagining you are as high as a mountain .
Then ground your feet into the floor , imagining roots going deep into the earth .
Exhale through your mouth while lowering your palms together in front of your chest .
Repeat several times .
Count breathing : Closing your eyes and sitting quietly , count “ one ” to yourself as you exhale .
With the next exhale , count “ two ” and so on up to “ five , ” start back at one again , and repeat @ @ @ @ @ @

In these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and better able to handle cataclysmic events like 9/11.
Resilience can help them deal creatively with everything from cyberbullying to societal change. A Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred.
Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:
1. Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child . This can be particularly important for children raised in less-than-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disadvantages in education and household income they are born into and hostile, crime-infested neighborhoods where they live,” says Damon Nailer , a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading . For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.”
2. Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!”
She would reply, “Go ahead! I’ll rebuild it tougher and stronger!”
It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.
3. Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D. , a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children . Adults need to bounce back from setbacks, whether it’s a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.
4. Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says Katie Lear , a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the problem happened in the first place is a way to teach them creative problem-solving, advises Lynn Lyons , a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents
5. Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet , author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids . “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.”
Ronica O’Hara is a Denver-based health writer. Connect at [email protected].
Resilience is Just a Deep Breath Away Mindful Means to Resilience Bounce-Back Breathing
fizkes/AdobeStock.com
Mindfulness—being in the moment without judgment—has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of
Mindfulness—being in the moment without judgment—has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of Growing Up Mindful . When children learn mindfulness, he says, they “can better self-regulate their emotions, and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.” Getting a child started on mindfulness can be as simple as teaching them a breathing exercise.
Chocolate breathing: Imagine you are holding up a mug of hot chocolate. Breathe in through your nose like you are smelling it, then exhale through your mouth like you are cooling it off. Repeat for a minute or two.
Bumblebee breathing: Sitting comfortably, breathe in through your nose for a count of four. Exhale, making a buzzing or humming sound. Repeat 10 or more times.
Mountain breathing: While inhaling through your nose, raise your arms high above your head and bring your palms together, imagining you are as high as a mountain. Then ground your feet into the floor, imagining roots going deep into the earth. Exhale through your mouth while lowering your palms together in front of your chest. Repeat several times.
Count breathing: Closing your eyes and sitting quietly, count “one” to yourself as you exhale. With the next exhale, count “two” and so on up to “five,” start back at one again, and repeat for at least five minutes.


naturalawakeningsmagazine--2020-08-25--Sandra Marinella on the Healing Power of Writing Our Stories

What is the power of story and personal writing ?
We all have stories in our minds that play over and over again .
They define who we are .
In recent years , neuroscience has led us to this powerful understanding that we are quite flexible as human beings .
After we become conscious of our stories and how we ’ re using them in our lives , we can rework and reframe them , and choose to see them in a positive or better light .
We can change and grow our stories to become better people with @ @ @ @ @ @ @ unstuck from playing out stories in our minds ?
A story that keeps looping , one that you are obsessed with , is generally being replayed in the emotional centers , or right side , of your brain , and you don ’ t have much control over it .
To get unstuck , you need to voice this story and complete it .
Writing it down and sifting through it later can help .
Once you do this , you can be logical and choose how you ’ re going to interpret @ @ @ @ @ @ @ In the book , I talk about Chris , whose sister was homeless and died .
He was struggling with that story .
It was going around in his mind , over and over , all the time .
He was in pain and grieving from the loss of his sister .
It took him a while before he decided to rewrite the story as fiction , telling it in the way he wished it had come out .
In the process , he was able to better understand his loss , make @ @ @ @ @ @ @ .
How do we edit our stories while remaining grounded in reality ?
We do not want to lie to ourselves .
We want to know our truth , but there is so much wisdom in what we call “ positive illusions ” .
If we can choose to take a hard story and see it in a very positive way , we can find threads of it that we can weave through our truth , and let that help us grow and make our vision of our story better .
If we @ @ @ @ @ @ @ our stories , can they harm us ?
Yes .
I think they can , but I don ’ t want to underestimate the value of silence .
When we are facing trauma , we need space and time and silence to be able to wrap our heads around the hard things that are happening to us .
But then , breaking the silence is cathartic .
It releases the pain .
It helps us establish not only that we have the pain , but how we can bear it .
Later , @ @ @ @ @ @ @ and reflect on them—that ’ s when we come to understand more about where we are , what we think , what we feel and how we can move forward and rewrite and regrow our stories in positive ways .
Do you have any recommendations for those suffering in these trying times ?
I ’ ve interviewed many war veterans , and they said that when they were out in the midst of warfare , they had to put their thoughts and emotions on hold so that they could move forward and be @ @ @ @ @ @ @ of them were falling apart with PTSD afterwards .
I also interviewed a few soldiers who carried journals into war and found it extremely helpful to be able to scream , yell and release their words into them .
We should be giving all healthcare workers journals and online support on how to write and how to take care of themselves .
Counseling and therapy are wonderful , and I wish we could provide it to everybody all the time , but we can ’ t ; and journal writing , or any @ @ @ @ @ @ @ a wonderful backup for a human being to have when they are struggling .
Keeping a pandemic journal might prove to be not only a healthy choice for our times , but a treasure historically for our grandchildren .

What is the power of story and personal writing?
We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.
How do we get unstuck from playing out stories in our minds?
A story that keeps looping, one that you are obsessed with, is generally being replayed in the emotional centers, or right side, of your brain, and you don’t have much control over it. To get unstuck, you need to voice this story and complete it. Writing it down and sifting through it later can help. Once you do this, you can be logical and choose how you’re going to interpret, frame and live with it.
In the book, I talk about Chris, whose sister was homeless and died. He was struggling with that story. It was going around in his mind, over and over, all the time. He was in pain and grieving from the loss of his sister. It took him a while before he decided to rewrite the story as fiction, telling it in the way he wished it had come out. In the process, he was able to better understand his loss, make peace with it and set it free.
How do we edit our stories while remaining grounded in reality?
We do not want to lie to ourselves. We want to know our truth, but there is so much wisdom in what we call “positive illusions”. If we can choose to take a hard story and see it in a very positive way, we can find threads of it that we can weave through our truth, and let that help us grow and make our vision of our story better.
If we don’t tell others or write our stories, can they harm us?
Yes. I think they can, but I don’t want to underestimate the value of silence. When we are facing trauma, we need space and time and silence to be able to wrap our heads around the hard things that are happening to us. But then, breaking the silence is cathartic. It releases the pain. It helps us establish not only that we have the pain, but how we can bear it. Later, we can come back to those words and reflect on them—that’s when we come to understand more about where we are, what we think, what we feel and how we can move forward and rewrite and regrow our stories in positive ways.
Do you have any recommendations for those suffering in these trying times?
I’ve interviewed many war veterans, and they said that when they were out in the midst of warfare, they had to put their thoughts and emotions on hold so that they could move forward and be strong. That’s why many of them were falling apart with PTSD afterwards. I also interviewed a few soldiers who carried journals into war and found it extremely helpful to be able to scream, yell and release their words into them. We should be giving all healthcare workers journals and online support on how to write and how to take care of themselves. Counseling and therapy are wonderful, and I wish we could provide it to everybody all the time, but we can’t; and journal writing, or any kind of therapeutic writing, is such a wonderful backup for a human being to have when they are struggling. Keeping a pandemic journal might prove to be not only a healthy choice for our times, but a treasure historically for our grandchildren.
Sandra Yeyati, J.D., is a freelance writer. Reach her at [email protected].


naturalawakeningsmagazine--2020-08-24--Mask Eco-Disposal: How to Dispose of Antiviral Wear

Discarded face masks and gloves littering streets , beaches , parks and parking lots are a sad sight of the times , creating eyesores and more importantly , major contamination risks to pick up and discard .
With 88 percent of the world ’ s population living in countries that have required or advised use of face coverings , disposable face masks number in the billions , especially the commonplace , single-use polypropylene variety .
Along with disposable gloves and sanitary wipes , they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors @ @ @ @ @ @ @ environmentally conscious citizens , is unfortunately not a good option .
Even in ordinary times , local recyclers won ’ t accept surgical masks and latex gloves because they jam machinery .
Some dedicated providers box up used face masks and gloves and send them to Recycling , the go-to strategy for environmentally conscious citizens , is unfortunately not a good option .
Even in ordinary times , local recyclers won ’ t accept surgical masks and latex gloves because they jam machinery .
Some dedicated providers box up used face masks and @ @ @ @ @ @ @ where they are sorted manually and sustainably recycled .
The cost for a small box is a hefty $ 148 ; mindbodygreen suggests asking grocery stores or retailers to stock some for the community to use .
Instead of recycling , the World Health Organization recommends throwing single-use masks , gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash .
Ideally , they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill @ @ @ @ @ @ @ , glove or wipe should be flushed down a toilet .
For masks , the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution ( five tablespoons per gallon of water ) .
University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask : a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon @ @ @ @ @ @ @ simply a cotton quilt with cotton-polyester batting .
See the Centers for Disease Control and Preventions 's ( CDC ) instructions for using sew and no-sew masks , and many DIY videos can be found on YouTube using T-shirts , socks and napkins .
Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials .
In lieu of recycling to help the planet , a donation can be made to an eco-organization that deals with plastic waste , such as Plastic Pollution Coalition or Ocean Conservancy

Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, single-use polypropylene variety. Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.
What Not to Recycle
Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to
Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle , where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; mindbodygreen suggests asking grocery stores or retailers to stock some for the community to use.
Instead of recycling, the World Health Organization recommends throwing single-use masks, gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virus-infected materials. No mask, glove or wipe should be flushed down a toilet.
Homemade Solutions