Battling migraines can be exhausting, time consuming, and expensive!
I encourage you to search out the root causes of your migraines so that you don’t have to keep dealing with these harsh symptoms! Sometimes the doctors don’t have the time or patience to help you uncover what is actually going on inside of your body, instead they reach for a pharmaceutical that will give you symptom relief. Of course, that is all well and good until the migraine comes back around and you have to keep going through this process over and over with no permanent resolution.
Currently, there is an epidemic deficiency in the United States of Vitamin D. Some shocking statics are that up to 85% of Americans, and up to 95% of senior citizens in American are said to be Vitamin D deficient. Cases where people are of African, Middle Eastern, or Southern Asia descent have a higher incidence of lacking Vitamin D. Also, this deficiency is exacerbated by those who use liberal amounts of sunscreen, and by those who spend more time indoors than outdoors.
How Can I Get Vitamin D From Sunlight And Not Expose Myself To Skin Cancer?
It is recommended that the main source of your D comes from the sun. If it can be obtained thru sunlight, it may last at least twice as long in the blood as compared with ingested D supplementation. Whats interesting is that, the sun emits two types of wavelengths at differing times of day, UVB and UVA. Obtaining healthy Vitamin D levels from sunlight requires that you expose yourself to UVB wavelengths which are from 10am to 2pm, the midday sun. The body requires UVB for the production of Vitamin D. The UVA rays are throughout the day. Exposure to just UVA increases your risks of skin cancers and aging. . Once the body gets a sufficient amount of Vitamin D via the sunlight, it will automatically stop producing it, because of the body's self regulating mechanisms. This is a nice perk to avoid going overboard on Vitamin D supplementation.
The amount of Vitamin D production varies with skin pigmentation, age, sunscreen application, and geographical location. Those who are fair skinned can actually max out their Vitamin D production in just 10-20 minutes with UBV rays, while darker skinned individuals should remain in the sun longer. Older adults skin cannot synthesize Vitamin D as efficiently and they are more likely to be indoors. In parts of the country where 4 seasons are prevalent, vitamin D production in the body will not register in temperatures less than 50 degrees F, due to UBV scarcity.
It is important to note that once UVB rays encounter your skin, it takes 48 hours before the Vitamin D will actually enter your bloodstream, as it converts a cholesterol derivative into the actual D3 vitamin. During this time of processing, it is reported that showering could potentially reduce the D3 formation on the skin, and thereby reduce the benefits of the UVB rays.
What Does Sensible Sun Exposure Look Like?
The sun truly has gotten a bad rap, as its reputation in now all about how it can cause skin cancer and how to avoid it at all costs. The idea here is not to go to extremes. The sun can be extremely protective against melanoma/cancers within the right parameters. Clinical studies over and over show people with high blood levels of Vitamins D have less cancer risk, and an overall better survival prognosis than those with low levels of D. Current research is now showing that optimizing D in the body decreases the risk of dying from any cause.
Excessive Exposure to UVA ray sunlight, penetrates more deeply in the skin and has a greater role in aging the skin, and this can be associated with inflammation in the body. So be mindful the time of day and the length of time you are exposed to the direct sun. Protection is recommended around the eyes, sunglasses that guard against UV rays or broad rimmed hats, as the skin around the eyes is not a contributor to D levels
Natural Sunscreens are recommended with an SPF of between 15 and 50, higher SPFs are said to give consumers a false sense of security and currently the EWG.org recommends avoiding those products that have an SPF over 50. Those over 50 can add a higher chemical content to the product with little benefit.
Its best to use creams and lotions and to avoid sprays. Sunscreen needs to be applied and reapplied generously and sprays can often miss areas on the skin, and the fumes can enter the lungs. These fumes are not recommended to be inhaled.
Avoid These Sunscreen Ingredients: Vitamin A, as per governmental testing noted by the EWG.org site, can be carcinogenic which can accelerate the skin tumors and lesion growths in the presence of sunlight. So this would include; retinal palmitate, retinal acetate, retinal linoleate, and retinol in the ingredients of your sunscreen. Oxybenzone is a known hormone disrupter and when applied to our skin, our largest organ, can be a potentially toxic to our bodies. Avobenzone, ecamsule, and octocrylene, parabens; phthalates, petrochemicals, PABA, 1,4 dioxane, UV chemical absorbers, artificial colors, and synthetic fragrances are active chemicals that are toxic in our bloodstream.
Safe Ingredients In Mineral Sunscreens Include: zinc oxide (the white or colored zin); titanium dioxide, . These options reflect UV rays without penetrating into skin deeply. They fall in the category of barrier sunscreens that block vs. absorb
Sun protective clothing is a great option as well. UV light can penetrate through micro holes in the weaves of regular clothing, however with sun protective clothing, the block is much greater from the sun. So although it can't cover all areas, often people find using a mixture of natural sunscreen and SPF protective clothing helps tremendously.
Also, now that so many of us are working from home, its interesting to be aware that although most windows block out UVB rays, UVA rays can actually penetrate through glass. So if you are always near a window, it would be a good idea to protect your skin.
Be safe with essential oils. Some essential oils can increase photosensitivity, and greatly increase your bodies ability to absorb harmful UV rays. Some of these include: Lemon, Lime, grapefruit, orange, bergamot, tangerine, cumin. There are also EO's that have a protective SPF. Some of these include: red raspberry seed oil, carrot seed oil, olive oil, coconut oil, almond oil, peppermint oil, macadamia nut oil. Including the protective oils with a shea butter, zinc oxide will provide another layer of protection. Always check the labels to see what cautions are a associated with the oil that you're using.
Recommended Sunscreens
1. Badger:Broad Spectrum SPF 25, Zinc Oxide Sunscreen lotion/or they have 35 SPF Sport Sunscreen. They have great lip protection products as well
2. Youngs Living Essential Oil Mineral Sunscreen SPF broad spectrum 50 works as a barrier sunscreen
Written by Elizabeth Sutter Certified Health Coach
Elizabeth Sutter is not a doctor. Consult your doctor regarding any medical decisions.
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If you are among the millions of Americans who endure chronic, or daily pain, you may be looking for natural effective alternatives to battle your pain. Chronic pain is frustrating and often requires a combination of several methods and techniques to experience relief. Depending on how severe your chronic pain is and its underlying causes, there may be some natural solutions. In creating your pain management toolkit it is important to adopt a holistic perspective. There are plenty of people that rely on pharmaceutical painkillers, and choose surgical or invasive measures to control pain, but in many cases natural non invasive options can become a whole new world of potential remedies. Complimentary or alternative pain treatments that doctors once scoffed at are now becoming a standard at many pain centers.
Cold Lasers
Cold Lasers are noninvasive and painless, and there is no sound, vibration, or even heat. They are made up of different wavelengths and outputs of low level colored light which are applied directly to a specific area. The targeted area of body tissue absorbs the red and near inferred light which in turn regenerates the damaged cells. As the cold laser therapy restores cellular energy it provides great relief from pain and inflammation. It is most commonly used for ligament sprains, muscle strain, tendonitis, bursitis, tennis elbow, neck pain, low back pain, knee pain, and pain associated with muscle spasms. It also promotes skin rejuvenation, so can be extremely helpful for difficult to heal wounds and can treat various skin problems from acne to dermatitis, and even rashes.
Physical/Neuromuscular/ Occupational Therapy
Generally, therapy is rehabilitation focusing on regaining physical and or cognitive function to resume a maximum level of independent living. They aid in improving and preventing the worsening of your condition, or quality of life. They also provide education on how to maintain your health and overall well being. Therapies are instrumental in managing debilitating chronic neurological, musculoskeletal pain and inflammation. Therapy aids in pain management by utilizing a number of techniques, including; manual Nero rehabilitation, manual massage, targeted exercises, stretching/yoga, hands on manipulations, cranial sacral therapies, hot and cold applications, ultrasounds, diathermy and a number of TENS or biofeedback instruments for electrical stimulation.
Chiropractic Care
Chiropractic adjustments can be an effective way to align your spine and bring back balance to your body. The spine houses the main highway of your nervous system and when the body encounters misalignments this puts a load on other parts of your body which can cause possible strain and or injury. It also, can pinch the nerves in the spine and affect their signaling ability. Through noninvasive chiropractic regular weekly visits your spine can be aligned correctly, and thus decrease pain and inflammation throughout the body, and help to maintain an optimal functioning in the nervous system.
Automated Muscular Therapy (AMT)
AMT is non invasive robotic treatment that uses gentle and static pressure to perform muscular skeletal corrections in the body. This cutting edge therapy targets aggravated or tight muscles with graded pressure techniques to lengthen muscles, triggering a systemic healing response. This type of treatment is non invasive, and naturally detoxifies the body from lactic acid build ups that keep the muscles locked up and tightened. The AMT therapist conducts an assessment to determine troubled areas, and then focuses the robotic treatment at the source of the issues, not the symptoms. AMT can help to naturally eliminate pain and inflammation at the root and help you enjoy a pain free lifestyle again. On the average AMT with minimal treatments can help with migraines, neck pain, shoulder pain, nerve impingements, back pain, knee pain, sciatica, TMJ, Capel tunnel, sports performance issues, golf swing, poor posture, and much more.
Nonsurgical Spinal Decompression Therapy
This type of therapy works by a motorized traction device that can change the force and position of the spine. The changes of force can take pressure off the spinal disks, and as a result bulging, and herniated disks may retract, taking pressure off nerves and other structures in the spine. This relief of pressure promotes movement of water, oxygen and nutrient rich fluids to flow throughout spinal column and bring healing and decreasing inflammation. During the decompression, you are fitted with a pelvic harness, and you lie on a table where a doctor operates a computer program to direct the compression. Treatments may extend for months
This type of treatment is appropriate for back, neck pain, sciatica, pain, weakness, or tingling that extends down the leg.
Bioelectric Therapy
This method of pain management can be used to treat chronic and acute conditions. It is a safe noninvasive, drug free approach to relieving pain by blocking the body’s pain messages to the brain. When we have an injury or inflammation, pain receptors in our body are activated and send a signal to the central nervous system(brain and spinal cord). Then that message is registered as pain by certain cells in the body. Electrodes are placed on the skin at specific areas then hooked up to a computer program the sends out high frequency alternating electrical currents to block the pain signals. The effectiveness depends on each persons condition and the bodys response to the treatment. Multiple sessions may be necessary for temporary pain relief, but is best used in combination with other pain relieving treatment protocols. Some treatable diagnoses include complex regional pain syndrome; back pain, muscle pain migraines, scleroderma, RA, TMJ, and diabetic neuropathy,
Acupuncture
This traditional Chinese medicine technique is most commonly used to treat pain, overall immunity, and stress. This practice includes the insertion of very thin needles through the skin at strategic points to bring balance to meridian pathways in the body. It is also used to stimulate nerves, muscles, and to relax constricted connective tissues. It improves the bodies functions overall and stimulates the self healing processes by the addition of pressure, heat, or electrical stimulation to the needles. The needles are thought to decrease pain signals by increasing the release of chemicals that block the pain messages coming from the brain or spinal cord, called endorphins. The release of endorphins has an anti inflammatory effect in the body. Acupuncture also incorporates TCM techniques of manual massage, heat therapy, cupping, and topical application of herbal medicine and ligaments. It has been shown to successfully treat back pain, net pain, nausea, migraines, anxiety, depression, insomnia, and infertility and much more.
Therapeutic Touch/ Massage
Massage incorporates the therapeutic manipulation of rubbing, pressing soft issues(muscles, ligaments, and tendons,)using the fingers, hands, forearms elbows, knees, feet etc. Massage has over 80 variations in the industry. Massage has numerous benefits from promoting relaxation, reducing anxiety and depression, easing muscle tension and stiff joints, improving sleep quality, and strengthening the Lower back. It also enhances blood flow and circulation by directing oxygen and nutrient rich blood to and from our muscles and internal organs. This improved blood flow leads to growth, recovery,, and healing throughout the body.
For those looking to explore a holistic pain management toolkit , there are many options to consider. High impact chronic pain can benefit from cold laser, Functional therapies, chiropractic, Automated Muscular Therapy, Spinal Decompression, Bioelectric therapy, Massage, and Acupuncture, just to name a few. There is no one size fits all, so whatever therapy you choose to manage your pain just remember this the less non invasive it is, the fewer risks it comes with.
Written by Elizabeth Sutter Occupational Therapist Registered OTR/L, CHC
Elizabeth Sutter is not a doctor. Consult your doctor regarding any medical decisions.
]]>They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.
Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.
]]>When Chia Seeds first started becoming popular it brought back flashbacks of the Chia pets they used to sell back in the day. I remember sitting there watching the commercials and hearing the song "Chi Chi Chia Pets" Anyone born in the 80s would know what I'm talking about. Chia Seeds have come a long way from the Chia Pets of the 90s and are considered to be a superfood by many.
Despite their small size, chia seeds are full of important nutrients.
They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they
Omega-3 fatty acids help raise HDL cholesterol, the “good” cholesterol that protects against heart attack and stroke.
1 ½ cups of raw milk ( dairy free options recommended are full fat…coconut, cashew/almond milks)
½ cup chia seeds
1-2 tbsp maple syrup grade B ( higher mineral grade)
1 tsp vanilla extract (or can use almond, orange extract)
1. In a mixing bowl add milk or milk substitute, chia seeds, maple syrup, and vanilla. Whisk to combine
2. Cover and refrigerate overnight ( or 6 hrs). The chia pudding should be thick and creamy. If not, add more chia seeds, stir, and refrigerate for another hour or so.
3. Enjoy with raw cacao nibs, fresh fruit, fresh mint, hemp seeds. Will stay fresh up to 5 days.
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Let’s jump right in!
How can I maintain a healthy weight during at holiday gathers, parties, or even having extra junk food in the house during the holidays?
So, these are some suggestions that you might want to consider.
1. During the holiday season a good goal is to get plenty of sleep/rest, which can help you say NO to all the extra snacks in your fridge and pantry. This may seem like an oxymoron because this can be such a busy time, however, make it a priority. . Prior to your family/friend gathering-the night before GET PLENTY OF SLEEP! Sleep deprivation can be the culprit to giving into cravings, and eating with your eyes, aka overeating!
2. DO not fast until the party meal. I am a huge proponent of intermittent fasting, however, fasting until the holiday feast can be a huge reason that you could fall into overeating. Overeating is a huge stress on the liver which causes an increase in toxins throughout the bloodstream creating fatigue and physical discomfort in the stomach and leads to blood sugar management issues. So in preparation for your holiday gatherings don’t skip any meals before you arrive.
3. Keep an eye on your portion sizes. Sometimes just having a few bites of a yummy treats can be just what enough to satisfy whatever your longing is. So piling the food on your serving plate may not be the best idea. Consider a few small slices/pieces/spoonful’s of those tasty starchy/carbs and/ or sweet dishes.
4. During the busy holiday season, plan for extra busyness, but also plan for extra joy. How do you plan for joy, well create opportunities that you know will help you to experience joy. Be it in indulging in your creative juices daily, increasing your outdoor activity, taking more opportunities to make family memories, spend extra time with good friends, involving yourself in an enjoyable hobby, or even just to watch your favorite movies, and or eat your favorite healthy meals. It is not insignificant at all to recognize that we need balance in our lives. When the stress levels increase, why not intentionally increase our joy? Endorphins are scientifically known for a number of benefits, chemically even triggering feelings that would equate to being on morphine. They are known for alleviating depression, reducing stress and anxiety, boosting our self-image, reducing physical pain, and even reducing our weight. So all the more reason to go gung Ho on the JOY.
5. Chew your food well. I’m sure you have heard this colloquialism before, maybe even from your loved ones…but it’s so true! And of course, this is always important, but if you can remember to do it around the holidays, your body with thank you. Science tells us that when we chew our food well there are important digestive enzymes and secretions that are activated in our mouth which help our food absorb well and help our body easily convert the food into energy. So, be prepared you we might be the only one in the room that doesn’t fall asleep after eating those holiday treatsJ
6. I recommend specifically planning out your meals prior to going… either it be your breakfast/ lunch or dinner that include, protein, good fat, and it’s always good to throw some fiber in there. Staying away from high sugar/refined carbs those days would be a smart idea. Also making sure that your hydration intake is very good before you arrive, remember ½ your body weight in ounces is the target. Also, when u arrive choose foods at the celebrations that have either protein or good fat to maintain a stable blood sugar along with your favorites.
7. Ramping up on your physical activity around this year is a great goal. Maybe ½ hr to an hour extra of riding, walking, running, or jumping or aerobic activity 3-4x wk etc. certainly will keep your white blood cell counts in good shape, not to mention your waste line. As we engage in movement/exercise this helps our body on so many levels. Just to highlight a few benefits: exercise causes us to shed those empty calories that we are eating/drinking; it helps our lymphatic system move toxins our of our body as our muscles contract; helps to decrease inflammation in our tissues by balancing our blood sugars/insulin levels; improves our emotion/mental health; reduces our blood pressure/cholesterol levels; the weight bearing strengthens your bones/muscles; improves your sleeping/REM states/ and even falling asleep and staying asleep throughout the night.
8. Its always nice learn to make some new healthy holiday meals, deserts or savory entrees that friends and family might enjoy. Take some time this season to take a risk with using replacements for gluten/grains, dairy, eggs, and sugar- you might love the change and just surprise yourself.
9. Find an accountability partner to help you when your NO needs some backbone. I often find so much value in bringing someone of like mindedness along side to stave off giving into the indulgences.
10. Shore up on some supplements during the holiday season. When you know in advance there are some foody celebrations, there is a multitude of ammunition out there to balance your blood sugar. Some effective insulin managers are: berberine, cinnamon, chromium, Alpha Lipoic Acid, fiber, magnesium, Ginseng, ; Some foods that aid in balancing sugars are: greens, broccoli sprouts, pumpkin seeds, nut butters, flax/chia seeds, beans/lentils, fermented foods, apple/coconut vinegars, kefirs, avocados. Incorporating some of these foods/supplements before/after your meals will greatly support your body’s metabolism/digestion to aid in keeping off the pounds.
]]>GMO is a genetically modified organism, plants or animal created through gene splicing techniques/ or with transgenic techniques of biotechnology (also called genetic engineering). An experimental technology which merges DNA from different species/with living organisms genetic material being artificially manipulated in a laboratory creating unstable combinations of plant, animal, or bacterial/viral genes that cannot occur in nature or in traditional crossbreeding.. (Non-GMO project.org) Currently, there are several crops In the US that are modified: Corn, Alfalfa, Canola, Cotton, Papaya, apples, bananas, strawberries, Potato, Soybean, Crookneck squash, Sugar beet. Among some of the GM animals there are: cattle, pigs, chicken, goats, sheep, dogs, cats, fish, rats and mice.
There are many layers to scientifically and historically understanding the genetic modification methodology. Scientifically, the GM transformation process always carries risks. The insertion of the genetic material is always through an unstable method, and the results of even one DNA insertion within the genetic coding results in a mutation event within the natural sequencing of the DNA code. This mutated, interrupted sequencing will likely destroy the genes function, as well as the expression of genes in the whole region of the genome with the potential of unpredictable and negative consequences of the cellular and organ processes.
Historically, GM science goes back to the 1980s when they were first discovered. They came to the marketplace first in 1994 with the Flavr Savr tomato, engineered to have a longer shelf life. Monsanto was one of the first companies to apply biotechnology to the model of agriculture using techniques developed by biotech drug companies. They had previously been the developer of the insecticides of DDT, PCB, Agent Orange, and recombinant bovine growth hormone. In 2018, Monsanto sold and was acquired by Bayer pharmaceuticals. They are now the worldwide leader in GM foods, and they are of the belief that these foods will eradicate hunger. They also claim that they will be able to provide food to the populace at lower costs and that their foods have greater nutritional value. They are a global company, owner of Roundup, and have patents on all their GMO strains. In their very creation they have devised that these strains can withstand toxic herbicides “Roundup” or glyphosate. This herbicide is sprayed on crops and the plant GMO strains then do not die. These plants now have immunity to this very toxic pesticide.
Since Bayer owns these GM strains, the farmers that agree to utilize the GM foods must systematically compensate Bayer for their crop seeds year after year. This scenario has now been unfolding for about 20 years, and organic farming has been significantly threatened. When these GMO plants come in contact with the organic farming crops via drift pollination they are no longer able to be considered organic. In fact, whenever this occurred Bayer now had the rights to sue the farmer’s property that their patented seed fell upon, even if it is was due to the natural weather patterns. Since, the GM seeds can drift from the site of application moving from one field to another, it can damage crops not genetically modified to tolerate the herbicide. This drift can lead to lower crop yields, thus many farmers, not wanting to incur profit loss, simply concede to using GM crops. The non GMO farmer/or organic farmer has to either surrender their farm to GMO seed, pay hefty fines, or they are taken out of business. These are very limited options for the farming communities.
The herbicide, Glyphosate in the GM seed, is the active ingredient in Roundup, and is a harmful pesticide used on crops and other plants to kill weeds. This glyphosate residue is throughout our food supply organic and non-organic foods; on produce, in meat, and in packaged foods and in our water systems. The current statistic is that 90% of Americans now have pesticides or the byproduct residue in their bodies. Glyphosate is a major risk for humans and our environment, identified as a probable carcinogen from the International Agency for Research on Cancer and the WHO in 2015. As current as 2018, lawsuits are still in progress regarding suits against Monsanto/Bayer as they failed to warn of the risk of developing forms of cancer with exposure. Glyphosate is the subject of much controversy and conflicting studies. However, it is quite clear that glyphosate, is proven to be toxic to our human cells, causing genetic mutations, promoting, oxidative stress, decimating our gut flora, depleting amino acids, and minerals (zinc, manganese, and cobalt), and impairing of our metabolic enzymes, as well as, disruption to our endocrine function. In 2003, then Monsanto filed a patent on glyphosate as an antibiotic, thus the company acknowledges its herbicide acts to harm beneficial gut bacteria, as associated with the term antibiotic.
Furthermore, Glyphosate is a pervasive toxin in the human body, it is being held responsible for multiple chronic diseases, neurological diseases, endocrine disruption, autoimmune issues, gut dysbiosis, thyroid abnormalities, multiple cancers, and has been found to be a major metal chelator (binding to metals and depositing them into tissues). In numerous clinical studies; there is evidence of multiple interruptions to critical nutrient pathways, how it functions as an antibiotic in the body significantly altering microbiome, concerns that glyphosate mimics glycine, so glyphosate takes the place of glycine in the genetic material; causes a myriad of mineral deficiencies; contributes to gut sensitivities, allergies etc. This is a multi –layered generational, chronic environmental safety and public health risk that demands a connected, empowering, educated community to spread awareness and offer sound alternatives.
Equipped with all of this information, how can we now go about detoxifying our bodily systems from these toxins? I am of the mindset an ounce of prevention is worth a pound of cure. Firstly, going organic is an essential strategy, focusing on a micronutrient rich diet, those colorful fruits and veggies; loading up on a lot of herbs, basil, cilantro, thyme, oregano, garlic, onions, dandelion greens; following up with detoxifying supplements like bentonite clays, humic and fulvic acids which are organic acids from the soil, also probiotic sauerkraut juices/fermented foods, grass fed bone broths, Epsom salt baths; and Infrared saunas. For further resources subscribe to our mailing list or to set up health consultation, contact gracecenteredwellness.com
Sources:
GMO myths and Truths
DaveAsprey.com
Myersdetox.com/Dr. Stephanie Seneff
GMOfreeusa.org
Lemon Infusion Drink Recipe
Bring to Boil 8oz of water then remove from heat
Pour into a teapot
Add in slices of one organic lemon with rind
1 grated tbsp. of ginger
1/8 tsp of ground turmeric/or 1 tsp of freshly grated turmeric
2 tsp of Manuka honey (optional)
⅛ tsp of ground Cayenne pepper (optional)
Let steep for 30 minutes covered in teapot
Then Enjoy
Good for 2-3 days in refrigerator