Thriving Through the School Year: Your Guide to a Healthy Lifestyle
As the school year kicks off, it's essential for students, teachers, and parents to prioritize their health and well-being. A holistic approach to wellness can significantly impact your performance, focus, and overall happiness. In this blog, we'll explore tips and strategies to help you remain healthy and vibrant throughout the academic journey.
1. Embrace Chiropractic Care and Education: Chiropractic care is more than just treating pain – it's about maintaining optimal spinal health. Regular adjustments can help enhance your posture, flexibility, and overall well-being. Education on proper ergonomics and posture can empower you to make conscious choices that support a healthy spine.
2. Fuel Your Body with Nutrient-Rich Foods: A balanced diet rich in whole foods is the foundation of good health. Opt for fruits, vegetables, lean proteins, whole grains, and healthy fats. Proper nutrition provides the energy you need to stay focused, active, and resilient.
3. Prioritize Quality Sleep: Quality sleep is vital for cognitive function, mood regulation, and immune support. Establish a consistent sleep schedule and create a relaxing bedtime routine. Aim for 7-9 hours of sleep each night to ensure your body and mind are well-rested.
4. Consider Supplements: In consultation with a healthcare professional, explore supplements that can complement your diet and support your health. Vitamin D, omega-3 fatty acids, and probiotics are examples of supplements that can contribute to overall well-being. RHC can provide specific recommendations for your needs. Just ask a member of the RHC Team.
5. Practice Self-Care: Amidst the hustle of school life, it's important to make time for self-care. Engage in activities that bring you joy, whether it's reading, taking a nature walk, or indulging in a hobby. Self-care nurtures your mental and emotional health.
6. Incorporate Regular Stretching and Exercise: Physical activity boosts mood, reduces stress, and supports overall health. Incorporate regular stretching and exercise into your routine. Whether it's a brisk walk, yoga, or sports, staying active enhances vitality. Did you know RHC offers group fitness classes in the morning and personal training sessions?
7. Cultivate Mindfulness: Mindfulness and meditation are powerful tools to manage stress and enhance focus. Take a few minutes each day to practice mindfulness, focusing on your breath and being present in the moment.
As you embark on this new school year journey, remember that your health is an invaluable asset. By incorporating these tips into your routine, you'll be better equipped to thrive academically and personally. Whether you're a student, teacher, or parent, a holistic approach to health can lead to a happier and more fulfilling school year. Remember, your well-being matters!
Wishing you all a successful and vibrant academic year ahead!
With wellness and positivity, RHC Team
Most laundry detergents contain toxic substances such as 1,4 dioxane, SLS/SLES, parabens, phosphates, sulfates, synthetic dyes, and optical brighteners. These chemicals can be absorbed into your body through your skin, so it is crucial to avoid them.
We researched numerous brands, including All, Seventh Generation, Tide, Persil, Gain, Earthbreeze, Arm & Hammer, Charlie's Soap, Nellies, and more. Our assessment focused on two criteria: clean ingredients, to steer clear of dangerous chemicals, and cleaning power, to ensure effectiveness.
The top recommendation, ranking at #1, is CLEAN PEOPLE Laundry Detergent. This product cleans just as well as major brands but is free from 1,4 dioxane, SLS/SLES, parabens, phosphates, sulfates, synthetic dyes, optical brighteners, and other harmful substances. We make our own detergent at the clinic and at home but if that is not a feasible option for you, then CLEAN PEOPLE is my personal choice for home use due to its plastic-free composition.
Coming in at #2 is Molly's Suds, which, like CLEAN PEOPLE, is made from safe and natural ingredients. Molly's Suds offers a laundry powder format that demonstrated good cleaning power in our tests. While it may be slightly less convenient than CLEAN PEOPLE's strip, it still outperforms liquid detergents and minimizes plastic use.
Seventh Generation secured the third spot. Their Free & Clear formula, though fragrance-free and hypoallergenic, includes ingredients we are cautious about, such as SLS and preservatives known to cause allergic reactions. The brand's use of recycled plastic in its packaging is commendable but still contributes to landfill waste.
All Free & Gentle landed in fourth place. Although it provides the cleaning power associated with the All brand, it contains synthetic ingredients like C12-15 PARETH-9, parabens, phosphates, and brighteners. Additionally, its plastic packaging and heavy weight contribute to environmental concerns and excessive CO2 emissions.
Finally, Dirty Labs deserves recognition for its effective product and environmentally friendly aluminum containers. However, due to its high cost, it did not rank higher on our list.
At RHC, we have opted to make our own laundry detergent using a simple combination of Epsom salt, baking soda, and essential oils. There are several reasons why we have chosen this approach, and I will explain how it aligns with our goals of cleanliness, economy, non-toxicity, and affordability.
To summarize, the top six non-toxic laundry detergents are:
By making our own laundry detergent with epsom salt, baking soda, and essential oils, we have found a solution that meets our clinic's specific needs. It allows us to wash multiple loads of laundry daily, ensuring cleanliness without compromising on safety or budget. This DIY approach gives us the freedom to control the ingredients, promote non-toxicity, and reduce our environmental impact by using glass jar storage.
Finding relief from the itch and pain of bug bites is easy Posted by Colton Stevens- Read time: 2 minutes
Nobody likes bug bites: they itch and sting, can swell, or even become a rash if nothing is done to treat them.
To combat nature’s annoyance, we created a blend of our organic ozonated oils (Sunflower, Hemp, Olive, and Avocado) with the inclusion of two other powerhouse oils: clove and rosemary, in our PurO3 Bug Bite Relief.
You may know about the benefits of our ozonated oils, but you may not know about the benefits of rosemary oil or clove oil and their applications in regard to bug bites.
Clove oil has been utilized for years in dentistry for pain relief (1) and for its antiseptic, analgesic, and antimicrobial properties. It can help with the pain from bug bites, giving a slow, long-lasting, numbing effect to the bite site. It can also be used to reduce the risk of infection.
Rosemary oil has been used medicinally for many years because of its anti-inflammatory and pain-relieving properties. Rosemary oil not only has antiseptic and antimicrobial properties but can also act as a natural preservative. It has been shown to be an incredible deterrent for bugs; depending on where you live and what bugs you have in your area, rosemary oil could prevent future bug bites (2).
Our PurO3 Bug Bite Relief is available in 1oz tubes, ideal for on-the-go use. Whether you are hiking, camping, or just hanging out on the deck, our Bug Bite Relief is a great resource to have on-hand: ready when you are.
(This information is provided by https://shop.puro3.com/blog/finding-relief-from-the-itch-and-pain-of-bug-bites-is-easy/)
We also have some tooth cleaning products, ask the front desk for more information!
If you like mouthwash, you’ll love oil pulling. Initially, oil pulling may sound like some kind of complex exercise, another obstacle for the brain. In reality, oil pulling is simply “swishing.”
Although the term “oil pulling” may not be one that comes up in casual conversation, oil pulling is not a new practice by any means: in fact, it’s ancient.
The History of Oil Pulling
Oil pulling was first seen in use three thousand years ago within a natural medicine practice from India called “Ayurveda.” The term itself is in Sanskrit and is a combination of two other words: “ayur,” meaning life, and “veda,” meaning science or knowledge. (1) Essentially, Ayurveda is the science, or the knowledge, of life.
Oil pulling has a home in the United States because of its simplicity and naturalistic nature. All that is needed to take part in the practice is an oil and your mouth. It’s like mouthwash, but a lot more natural.
How do I practice Oil Pulling?
First, one must have the previously mentioned oil. Many kinds will work, but if you need a recommendation, our five-star rated PurO3 Ozonated Oil Pulling Solution holds all the benefits of oil pulling. It includes oil that is ozonated, then finished with a delightful peppermint flavor.
To allow the oil to do its thing, start swishing for about five minutes per sitting. If you need to go slower, do it. Work your way up, listen to your body.
Once you’ve mastered five minutes (internet fist-bump), step up that time. Ideally, time spent swishing should be between 10 to 15 minutes. You’ll dispose of used oil in the trash rather than the sink to prevent clogs when finished.
If you have mastered mouthwash, you can master oil pulling with a little patience and a lot of pay-off. Besides getting to avoid the nauseating collection of ingredients on a bottle of mouthwash, why might someone choose to use oil pulling?
Why choose Oil Pulling
As far as research can deduce, none of the popular oils used to perform the art of oil pulling has ever stained the teeth. The same is not true about some store-bought mouthwash, which usually includes a colorful dye listed somewhere on their complex back label. Staining hues include blue or green. (2) I prefer a whitening effect, one of the potential benefits of oil pulling. (3)
Aesthetic applications are only the beginning in a list of benefits oil pulling offers. The mouth houses bacteria and, as I’m sure you suspect, not all of them are necessarily great for your health. Bacteria within the mouth can bind to create plaque, work to destroy enamel and even cause gum disease. Oil pulling, in response, attempts to work as a system to reduce plaque and to rid the mouth of looming and nefarious bacteria.
Studies have shown that oil pulling solutions containing coconut oil could be beneficial in this capacity and could be a helpful inclusion in your daily dental routine. (4) Similarly, oil pulling solutions containing sesame oil have been found to be as effective as chlorhexidine against plaque-induced gingivitis (5). Our solution contains both oils, with the bonus of sunflower oil, which has also been shown to reduce plaque-induced gingivitis. (5)
Your Mouth and Your Health
While the mouth might seem like merely one aspect of the body, your dental health has the potential to affect more than just your teeth. Everyone wants gorgeous teeth to dazzle on-lookers with the flash of a smile, but dental health has more than just surface-level applications.
Studies have shown that people diagnosed with gum disease have double or triple the risk of experiencing a heart attack, stroke, or a serious cardiovascular event. (6) The presence of gum disease can also worsen other diseases such as atherosclerosis and diabetes, and can even potentially lead to pregnancy complications. (7) Oral health, along with nutrition, is essential to living a healthy life. (8)
It is important to note that oil pulling itself is not a substitute for your yearly dental visits. Don’t break up with your dentist just yet. Instead, think of oil pulling as a supplemental practice: designed to reduce inflammation, discourage plaque (and the nastiness that comes along with it), and, as a bonus, even open up the possibility of making those pearly whites even whiter. All while proudly toting the badge, “natural.”
PSA: If you ARE NOT getting your Calcium or your Magnesium from real food, then it's coming from limestone.
Examples to look for on your supplements are citrate, glycinate, carbonate and lactate.
Limestone is also used for road and building construction.
*Magnesium, Calcium and all vitamins by themselves are not assimilated by the body. Your body needs whole foods that contain all the vitamins and minerals your body needs to absorb vitamins and minerals. This is why they are called whole foods. Supplements are unregulated for the most part and are generally isolated and manufactured to look like a vitamin, and they include ingredients, fillers and chemicals to help extend their shelf life.
In contrast to plant minerals, most mineral supplements contain minerals that are derived directly from rocks - for example calcium carbonate is the rock known as limestone. Alternatively, they may be chemically produced in a lab to create a mineral salt. Our body is not accustomed to utilizing minerals that are not found in the form of food so the rock minerals are much less bioavailable and can even be irritating to the gut, causing more distress than good.
Your liver and kidneys, adrenals and digestion have to go into overdrive to try to break down and filter these synthetic ingredients. It is not reasonable to think the body actually recognizes these things as usable nutrition.
The key if you are highly sensitive or have digestive issues or sleep issues (which a magnesium supplement is not helping with- I know this is an unpopular opinion), that you begin to remove these artificial products and move towards a whole food and primarily plant based lifestyle.
**This doesn't have to be hard and can actually be fun especially when you notice the difference in how you feel. Starting may be the hardest part.
Don't let the ship of your health and aging gracefully, sail; reach out for resources, recipes and hacks on how to turn that ship around before that happens and you find yourself like everyone else - accepting "I'm just getting old" and adding a new medication or two (or five) every other year.
It's never too late. Your body was designed to and wants to heal.
We utilize Standard Process for many of our supplement recommendations. These are "whole food" supplements. If you have more questions, contact us for an online consultation. We will go through a thorough health history and make recommendations based your individual needs.
If you struggle with frequent yeast infections or experience chronic fatigue, an overgrowth of Candida yeast may be to blame. (5)(10) Although the exact cause of Candida overgrowth remains unknown, diets high in sugar and processed foods appear to be a significant contributor. (28) Keep reading to learn more about Candida overgrowth and how diet and supplements may help alleviate Candida symptoms.
The Candida diet promotes the consumption of non-starchy vegetables, lean protein, healthy fats, and gluten-free grains.
What is Candida?Candida is a genus of yeast that occurs naturally on the skin and in body cavities, including the oral cavity, digestive tract, and genitourinary tracts. The most common Candida yeast is the species Candida albicans. (7) Although it’s normal for Candida to exist on the skin and in the body in small amounts, certain factors such as stress, infection, or antibiotic use may disrupt the healthy balance of your intestinal flora, leading to yeast overgrowth. Candida overgrowth is also commonly referred to as candidiasis. (20)
Symptoms of Candida overgrowth include:
By taking a blood sample or swab from an infected area of the body and sending it to a lab, your integrative healthcare provider can determine whether a Candida infection is the source of your symptoms. (8)
Contributing factorsIt’s believed that a diet high in sugar and refined carbohydrates, such as white bread and sugar-sweetened beverages, is one of the primary contributors to candida overgrowth. Carbohydrates are the preferred energy source for yeast, and as a result, eating a diet rich in sugar and refined carbohydrates can provide the perfect environment for Candida overgrowth. (26)
Specific populations also have an increased risk of developing candidiasis, including individuals with a weakened immune system, type 2 diabetics, and patients using antibiotics. (6)
Did you know? There are over 100 types of Candida that can be found in the body; however, only a few can lead to infection if an overgrowth occurs. (9)
What is the Candida diet?Some integrative healthcare practitioners recommend following a Candida diet to address the symptoms and reverse yeast overgrowth. Although research linking the effects of dietary modification and improvements in Candida is limited, preliminary research suggests that eliminating certain foods, such as milk, sugar-containing foods, and processed and fatty meats, may be beneficial. (1)(23) Results of a 2018 study demonstrated that individuals who adhered to recommended dietary modifications during and after treatment with antifungals experienced better outcomes than those who didn’t modify their diet. (23)
The Candida diet involves eliminating certain foods believed to contribute to increased inflammation in the gut that can lead to Candida overgrowth. The diet promotes the intake of lean protein, healthy fats, and non-starchy vegetables. Proponents of the diet suggest eliminating certain foods can reduce inflammation and restore balance in the gut microbiome. (27)
If you’re struggling with Candida or a condition associated with Candida yeast overgrowth, your practitioner may advise you to adhere to the Candida diet guidelines. It’s important to note that further research is needed to definitively declare whether following a specific diet can help treat Candida overgrowth.
Foods to eat on the Candida dietThe Candida diet encourages the intake of low-sugar, gluten-free, and anti-inflammatory foods, commonly found in the paleo and Mediterranean diets, including:
Healthy fats, such as avocados and olive oil, are encouraged on the Candida diet.
Foods to avoid on the Candida dietThe Candida diet recommends that the following foods be avoided:
Probiotics may be useful in the battle against Candida by interfering with the growth of the yeast in your gut.
ProbioticsProbiotics are beneficial live microorganisms (e.g., bacteria, yeasts) that promote a balance between the good and bad bacteria that live in the gut. Probiotics are found in several foods, including yogurt and fermented foods (e.g., kimchi, sauerkraut, kombucha), and are also widely available in supplement form. (19)
Probiotics have been shown to be an effective alternative to prescription antifungals that are commonly used to address Candida infection. Several studies have indicated that probiotics, particularly Lactobacilli strains, may suppress Candida growth. (18) One 12-week study in older adults demonstrated that subjects who took lozenges containing two strains of the probiotic Lactobacillus reuteri had a significant reduction in the number of Candida yeasts in their mouths compared to placebo. (14)
Furthermore, probiotics may be useful in alleviating signs and symptoms and reducing the incidence of Candida infection in critically ill patients. (18)
Caprylic acidCaprylic acid is a medium-chain fatty acid naturally found in coconut oil and mammalian breast milk. It’s theorized that caprylic acid, which possesses antifungal properties, helps breakdown Candida by penetrating its cell membranes. (25)
A 2011 review of research studies found that caprylic acid was associated with reduced symptoms of Candida. In fact, it was found to be a superior and more cost-effective therapy than some prescription antifungals. (22)
Another in vitro study determined that coconut oil might be helpful for Candida infections, particularly for drug-resistant species of Candida. These effects are believed to be attributed to the caprylic acid found in coconut oil. (21)
Oregano oilAs a potent antifungal, oregano oil (Origanum vulgare) may be used to address Candida infections. (11) The antifungal effects of oregano oil are attributed to three phenolic derivatives—carvacrol, thymol, and eugenol. (17)(24) Terpenoid phenols, like those found in oregano oil, have been shown to be effective in inhibiting the growth of several strains of Candida, including C. albicans, C. glabrata, and C. parapsilosis. (24)
In in vitro studies, oregano oil has been shown to inhibit the growth of Candida yeast cells completely. (17) According to one study comparing the effects of oregano oil versus antifungal drugs in 30 strains of C. albicans isolated from a vaginal swab, oregano oil was shown to be more effective than clotrimazole, an antifungal medication, at damaging the cell wall and membranes of the Candida yeast. (3)
Grapefruit seed extractResearch is limited; however, grapefruit seed extract, the aqueous extract of dried grapefruit seed, has been shown to possess antifungal activity, which can be used to target Candida overgrowth. (15) Grapefruit seed extract attacks fungal cells by inducing apoptosis, causing cells to die off. (4)
The bottom lineMore research is needed to better understand the link between diet and Candida; however, preliminary studies and some experts recommend restricting certain foods, particularly high-carbohydrate and processed foods, to alleviate symptoms associated with yeast overgrowth. Furthermore, certain supplements, including probiotics, caprylic acid, oregano oil, and grapefruit seed extract, may be used to target Candida overgrowth. If you are experiencing symptoms of candida overgrowth, ask your integrative healthcare practitioner if following the Candida diet or using supplements may be right for you. Here is a link to the protocol we often utilize: Candida Elimination
The information in this article is designed for educational purposes only and is not intended to be a substitute for informed medical advice or care. This information should not be used to diagnose or treat any health problems or illnesses without consulting a doctor. Consult with a health care practitioner before relying on any information in this article or on this website.
Did you know your hormones affect your urinary tract and vaginal health?*
Before menopause, your hormones rise and fall with your menstrual cycle, causing you to be more likely to develop an imbalance in your vaginal microbiome in the two weeks following the beginning of your period.1 Additionally, the hormonal shifts that come with perimenopause and menopause also affect urinary tract comfort.2
As well, disruption to your hormone levels may also cause a range of symptoms like PMS;3 heavy or light periods;3 tender or swollen breasts;4 weight gain around the butt, hips, waist, and back of arms;5-7 low mood; anxiousness; fatigue;7 and reduced libido.7
Here are some foods to eat and others to avoid to help keep your hormones in harmony:
Another way to ensure you’re getting the nutrients you need to support your health is to add supplements like Wellness Essentials® Women or Wellness Essentials Women’s Prime to your daily regimen.
For additional urinary tract and vaginal health, consider taking a probiotic specific to urinary tract and vaginal health.*
This entry was posted in Women's Health, General Wellness and tagged Women's Health on March 24, 2023 by Metagenics.
Every BODY and every age have unique nutritional needs. However, with every stage of life, there are common nutritional inadequacies that women are most likely to experience. Learn what supplements are best for YOU!
20sYou may find yourself strapped for time and cash during these exciting transitional years, which could result in an unbalanced diet. What supplements should you consider taking?
Intentional breathing is a powerful action that has been practiced for centuries in different forms and cultures, around the world in an attempt at creating balanced health.
Practicing deep, conscious, breathing exercises, has been known to help improve physical, mental, and emotional well-being. We now have a formal term for intentional, guided breathing and that is Breathwork.
Breathwork can be used to reduce stress and anxiety, increase energy levels, improve sleep quality, and even heal emotional wounds.
We’ve seen breathing support the pain response, digestion, emotions, and the lymph system.In this article, we will explore the life-changing benefits of breathwork and how you can incorporate it into your daily life.
Want to experience a LIVE breathwork session? Sign-up for one of our sound therapy sessions.
What is Breathwork and how does it work?
Breathwork is deep breathing that is guided in a session environment, that involves conscious, controlled breathing techniques to improve physical, mental, and emotional well-being. It is based on the principle that the breath is the source of life and that by changing our breathing patterns, we can change our thoughts, emotions, and physical sensations. This practice involves various techniques, including deep breathing, circular breathing, and breath retention.
It really refers to many different breathing techniques, and is a form of guiding deep breathing.
You can do short sessions, that are very effective, though some of the greatest benefits have been known to happen in an hour session. Yes, we do all breathe, however, the majority of people hold their breath 80% of the time. Our bodies were designed to take nice deep breaths. As stress mounts in life, we tend to become very shallow breathers. People with anxiety tend to shallow breathe.
As a result, we are robbing our bodies of that much needed oxygen!
The Benefits of Breathwork
Breathwork has numerous benefits for the mind, body, and soul. One of the most significant benefits is stress reduction and creating balanced health. When we are stressed, our breathing becomes shallow and rapid, which can lead to physical tension and emotional distress. By practicing an intentional, slower way of breathing, we can calm our nervous system, reduce stress levels and promote relaxation.
Breathwork can also improve physical health by increasing oxygen levels in the body, improving circulation, and boosting the immune system. It may help reduce chronic pain, lower blood pressure, and improve sleep quality. Additionally, breathwork can support the release emotional blockages and trauma, allowing us to heal and move forward.
If you regularly attend yoga classes, you are probably familiar with the word Pranayama. Prana means “vital life force” and yama means “to gain control”. With this type of breathing, you are directing your own life force, your vital energy.
Experiencing tough emotions is thought to be blocked energy channels within your life force. Breathing can unblock these energy channels.
The Science Behind Breathwork
The science behind breathwork is based on the principle that the breath is directly connected to the autonomic nervous system, which regulates our body’s involuntary functions. When we breathe deeply and consciously, we activate the parasympathetic nervous system, which promotes relaxation and reduces stress levels. If we are breathing with intention, oxygen levels in the body increase, which can improve physical and mental performance.
Deep and slow breathing techniques (DSB), which are part of many relaxation practices, have been studied in relation to pain and pain thresholds. It seems that the type of breathing that promotes relaxation is responsible for the perception of pain (1).
Research has shown that breathwork can also have a positive impact on our brain chemistry. When we breathe deeply, we stimulate the release of endorphins, which are natural painkillers and mood enhancers. Exercise, can build endorphins as well, and the commonality here, is an increase in breathing. Fatigue can be reduced with exercise, and that can be related to endogenous opioids (2).
Deep breathing can also increase the production of serotonin, which is a neurotransmitter that regulates mood, appetite, and sleep. Serotonin is made by the amino acid tryptophan. You may se either of these imbalanced on your Balancing Scan, or Full Scan report. You can boost serotonin through foods, movement and breathing.
The Wim Hof Method of breathing is said to increase your endorphins. You can read about Wim Hof here.
Different Types of Breathwork Techniques
There are many different types of breathwork techniques, each with its unique benefits and purposes. Some of the most common types of breathwork include:
Mindfulness Meditation includes intentional breathwork.
Breathwork falls into the category of Contemplative practices, according to this article (1). Practices with a specific respiration style work on toning the Vagus nerve. The Vagus nerve is considered part of the PNS or the parasympathetic nervous system. This system is also called the “rest and digest” system. As the name implies, this system is important to your digestion.
When the body is stressed, digestion can be impacted.
How to Practice Breathwork
To practice breathwork, find a quiet and comfortable place where you can sit or lie down comfortably. Begin by taking a few deep breaths, inhaling through your nose and exhaling through your mouth. Then, start to focus on your breath, paying attention to the sensation of the air moving in and out of your body.
You can then begin to practice various breathwork techniques, such as deep breathing, box breathing, 4-7-8 breathing or breath retention. It is important to start slowly and gradually increase the intensity of your breathing as you become more comfortable with the technique.
Box breathing is a great way for beginners to get started in simple breathing techniques. This technique is also known as 4-4-4-4 breathing. You can try this today.
Breathwork for Stress and Anxiety
Breathwork can be an effective tool for managing stress and anxiety. As we have discussed, deep breathing exercises, can calm our nervous system, reduce stress levels, promote relaxation, and work towards creating balanced health. This can be particularly effective before bedtime. Another effective technique for stress and anxiety is the 4-7-8 breathing technique. This involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling slowly for 8 seconds.
Physically, there have been studies on lowered blood pressure and heart rate, all with the act of breathing in a deeper, slower manner.
Breathwork for Physical Health
Breathwork can also have numerous physical health benefits. By increasing oxygen levels in the body, we can improve circulation, boost the immune system, and reduce chronic pain. With the Wim Hof Method noted above, the rapid, rhythmic breathing, alternated with breath retention, increases oxygen levels in the body.
The movement of breath can also impact lymphatic flow. Diaphragmatic breathing moves lymph, and blood, toward the heart, improving flow of both fluids. In this study, the participants were taught guided breathing, with intentional hand placement on the abdomen, and on their heart. By placing attention on their hands, they could work on the act of belly breathing, and create a beneficial pressure variation between the thoracic spine, (upper middle back) and the abdomen (3).
Breathwork for Emotional Healing
Breathwork can also be a powerful tool for emotional healing. By releasing emotional blockages and trauma through deep, conscious breathing exercises, we can heal emotional wounds and move forward. One effective technique for emotional healing is rebirthing breathwork, which involves circular breathing to release emotional blockages and trauma.
While there can be many guided sessions free on YouTube, involving a trained professional, who is trauma informed, is in your best interest.
Want to uncover trapped emotions, but don’t know where to start? Consider our Awareness Scan, which will uncover 4 emotional blocks that may be increasing stress in your body.
Bring Breathwork into Your Daily Life
Incorporating breathwork into your daily life can be a simple and effective way to improve your overall well-being. Get started by setting aside a few minutes each day to practice deep, conscious breathing exercises.
Simply pausing and noticing how you feel, and taking a few deep breaths, is one way to bring simple breathwork into your life.
You will be reducing stress, incorporating more mindfulness in your day, and even change your stress patterns. This is key for supporting your hormones.
By practicing deep, conscious breathing exercises, you may improve physical health, heal emotional wounds, and work towards creating balanced health.
DISCLAIMER: Regional Health Center, Inc. and any parent, subsidiary, affiliated or related entities and companies do not provide medical advice or services. The bioenergetic products and services offered by Regional Health Center, Inc. including, but not limited to, bioenergetic tests, bioenergetic scans, bioenergetic reports and related products and services (collectively the “Bioenergetic Products and Services”) are designed for educational and informational purposes only and are not intended to diagnose, treat, cure, or prevent any disease, condition, complaint, illness or medical condition and are not a substitute for professional services or medical advice. Seek the advice of a physician or other qualified healthcare professional with any questions you may have. Never disregard professional medical advice or delay seeking treatment. These statements have not been evaluated by the Food and Drug Administration (FDA) or any other government agencies or regulatory authorities. Regional Health Center, Inc. is not responsible for third-party interpretation, recommendation or advice or for any third-party interpreting or providing recommendations or advice related to Regional Health Center, Inc. Regional Health Center, Inc. does not recommend, endorse or make any representation about the efficacy, appropriateness or suitability of any specific tests, products, procedures, treatments, services, opinions, or health care providers.
Reproduced with permission: https://cbhenergetics.com/breathwork-the-answer-to-body-wide-stress/
You are a unique person with unique needs to optimize your health and wellness. A diet that someone else swears by may not work for you (or vice versa). But yet, you see so many “blanket” recommendations on what to eat or which supplements to take and you wonder how much that really applies directly to you. Unlike others, you may be able to enjoy coffee in the evening without any major sleep issues, but have a terrible reaction to gluten (a protein in wheat). Or perhaps, you may need more folate (vitamin B9) than others, but maybe sodium doesn’t affect your blood pressure as much.
Guess what? There are genes—and variations of these genes—that can explain why you are unique. And now with recent scientific and technological advances, there is a smarter way to know what nutrition and lifestyle strategies you need to thrive, rather than the old method of following recommendations for the “average person” and seeing how it goes for you as an individual. This opportunity for personalized (or “precision”) nutrition is based on the rapidly expanding field of research that specifically looks for some of your unique needs in your own DNA. Imagine what you could do with the insight to know which diet, food, or nutrients you should focus on and which won’t likely make any difference to you anyway.
We are talking about the science of nutrigenomics. It’s the combination of nutrition and genomics and helps you choose the foods and nutrients you need more of, based on your unique genetic blueprint.
How would you know? By having an accurate genetic test done to look for variations in all of those (and more) genes.
But, it doesn’t stop there. Your genes code for so many areas of health, like metabolism, inflammation, hormones, stress response, moods, detoxification, weight, fitness, cognition, and your ability to use essential nutrients from foods and supplements.
Imagine how you could tailor your food and lifestyle choices if you knew the areas that you as a unique individual should focus on, and which areas you need not worry too much about.
How can nutrigenomics help improve my health?
Let’s go through these examples so you can see what you can do when you learn your unique gene profile and take advantage of precision nutrition.
Susceptible to high levels of cholesterol
High levels of cholesterol can increase your risk for heart disease and stroke. This is partly the result of how your genes allow your body to process fats. If you knew you had genetic variants that made you prone to high levels of cholesterol, you could focus your foods on choosing more plant-based meals, heart-healthy fats, and higher-fiber foods.
Resistance to losing weight
Imagine knowing if your genes are influencing your ability to lose weight. If this were the case, you can be more forgiving in your weight-loss goals, and incorporate some cognitive behavioral therapy or mindfulness to help you.
Lower ability to use folate (vitamin B9)
Folate is found in green leafy vegetables and beans. Supplementation is often recommended for people who are or can become pregnant. If your genes code for a lower ability to use folate, then you may need to eat more folate-rich foods or take a supplement to ensure you get enough folate to compensate for your lower ability to use it so that you could maintain good health.
Not very sensitive to caffeine
Some people are able to metabolize (process and eliminate) caffeine faster than others. If you know that you are a “fast caffeine metabolizer,” you may be able to enjoy caffeine without having to worry too much about some of the common side effects that happen more often in people who are “slow caffeine metabolizers.”
Not very sensitive to high levels of sodium
Salt contains sodium, and too much sodium can increase blood pressure. However, some people are more sensitive to sodium than others.
Very unlikely to develop celiac disease
If you don’t experience gut symptoms and you are not likely to develop celiac disease, then you may not need to avoid eating gluten (a protein commonly found in wheat, rye, and barley).
And remember, these are just a few examples of how the variations in your genetic blueprint can impact your health and wellness, and how you can eat based on your genetics to reach your health goals.
3x4 Genetics. (n.d.). Sample report: The personal genetic story of Jean Poole. https://www.3x4genetics.com/patient-faq/#
The Nutrition Society. (2018, November 19). Nutrigenomics: The basics. https://www.nutritionsociety.org/blog/nutrigenomics-basics
Sommer, Connie. (2019, June 13). Food as medicine? Scientists are getting closer through nutrigenomics. University of Southern California News. https://news.usc.edu/157675/food-as-medicine-nutrigenomics/
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