stress-reduction Archives - Amazing Health Advances

Thieves Oil: A Centuries-Old Remedy with Modern Day Relevance

The AHA! Team — Wed, 05 Mar 2025 06:23:43 +0000

Lance D Johnson via Natural News – In the midst of the 15th-century Black Plague, a group of spice traders turned thieves defied the odds, robbing plague victims and their graves without succumbing to the deadly disease. Their secret? A potent blend of essential oils that protected them from infection. Today, this ancient recipe, known as Thieves oil, has been resurrected and continues to captivate modern audiences seeking natural remedies for immune support and overall wellness. But what exactly is Thieves oil, and does it live up to its storied reputation? The historic roots of thieves oil The tale of Thieves oil begins during one of history’s darkest chapters: the Black Plague. As the disease ravaged Europe, a group of thieves—spice traders and perfumers by trade—used their knowledge of essential oils to create a protective blend. When captured, they struck a deal with authorities, revealing their recipe in exchange for leniency. This blend, recorded in court documents, was rediscovered centuries later, modernized and trademarked as Thieves. The blend’s name honors its origins, but its ingredients—cinnamon, clove, eucalyptus, lemon, and rosemary—have been used for centuries in traditional medicine. These oils, rich in phytochemicals, are believed to offer antimicrobial, immune-boosting, and mood-enhancing properties. The science behind the ingredients Thieves oil’s efficacy lies in the unique properties of its individual components. Each oil contributes distinct bio-active compounds that work synergistically to support health. Cinnamon Oil Derived from the bark of cinnamon trees, cinnamon oil is rich in cinnamaldehyde, a compound with potent antimicrobial and anti-inflammatory properties. Studies have shown that cinnamaldehyde can inhibit the growth of harmful bacteria, including E. coli and Staphylococcus aureus. A 2019 study even found that it promotes wound healing in mice, reducing bacterial load in infected wounds. Clove Oil Clove oil, extracted from the flower buds of the clove tree, contains eugenol, a powerful antimicrobial and analgesic agent. Research has demonstrated its effectiveness against Borrelia burgdorferi, the bacterium responsible for Lyme disease. Its warming and numbing properties also make it a popular choice for pain relief. Eucalyptus Oil Eucalyptus oil, sourced from the leaves of eucalyptus trees, is high in 1,8-cineole, a compound known for its respiratory benefits and antimicrobial activity. Studies have shown it can inhibit the growth of respiratory pathogens like Haemophilus influenzae and Streptococcus pneumoniae. Additionally, eucalyptus oil has been found to promote wound healing and provide pain relief in animal studies. Lemon Oil Lemon oil, extracted from the rinds of lemons, is rich in limonene, a compound with antimicrobial and mood-enhancing properties. While research on lemon oil is limited, preliminary studies suggest it may help reduce stress and improve mental clarity. Rosemary Oil Rosemary oil, derived from the rosemary herb, contains rosmarinic acid and camphor, which have been shown to stimulate the nervous system and improve mood. A 2013 study found that inhaling rosemary oil increased alertness and respiratory rate, making it a popular choice for aromatherapy. Modern applications for Thieves oil Thieves oil’s versatility makes it a popular choice for a variety of applications, from aromatherapy to topical use. Diffusion: Adding a few drops to a diffuser can purify the air, elevate mood, and promote respiratory health. Steam Inhalation: Inhaling steam infused with Thieves oil may help alleviate sinus congestion and respiratory discomfort. Topical Use: When diluted with a carrier oil, Thieves oil can be used in massage, lotions, or creams to soothe muscles, cleanse the skin, or support wound healing. Spray Application: A diluted Thieves oil spray can serve as a natural room freshener or mild surface cleaner. Safety considerations and positive outlook While Thieves oil offers numerous potential benefits, it’s essential to use it safely. Cinnamon and clove oils can cause skin irritation, and lemon oil may increase photo-sensitivity. Always dilute essential oils properly and conduct a patch test before topical application. Avoid ingestion unless under professional supervision and keep oils out of reach of children and pets. Thieves oil is more than just a blend of essential oils—it’s a testament to the enduring power of nature’s pharmacy. From its origins in the plague-ridden streets of 15th-century England to its modern-day applications, this ancient remedy continues to inspire and intrigue. While scientific research on Thieves oil is still evolving, the individual components have demonstrated promising antimicrobial, immune-boosting, and therapeutic properties. In a world increasingly seeking natural alternatives, Thieves oil stands as a bridge between ancient wisdom and contemporary wellness. Whether diffused, inhaled, or applied topically, it offers a fragrant reminder of humanity’s enduring quest for health and resilience. Like the thieves who first wielded its power, this blend remains a bold and timeless ally in the fight for well-being. Sources include: EssentialOilWorld.com Healthline.com Enoch, Brighteon.ai EssentialOils.news To read the original article, click here

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Dark Chocolate for Stress Starts in the Brain, New Study Shows

AHA Publisher — Wed, 07 Sep 2022 07:00:46 +0000

Christine Ruggeri, CHHC via Dr. Axe – We often talk about the many health benefits of dark chocolate, perhaps because it’s so darn tasty. Its impressive antioxidant profile and impact on cardiovascular health are added, guilt-reducing bonuses. Well, good news: A new preclinical study shows that dark chocolate may also help your brain adapt to chronic stress. Study Findings: Dark Chocolate Could Boost Stress Response A June 2022 study published in Nutritional Neuroscience analyzed the impact of dark chocolate dietary patterns on the hippocampal CA1 brain region in rats when exposed to chronic stress. Thirty-five rats were placed into five groups: a control group, a stress group and three groups made up of different dark chocolate dietary patterns. Rats in the “compulsory diet” received only dark chocolate for stress, rats on the “optional diet” had an option of unlimited dark chocolate or chow, and those on the “restricted diet” received chow and only four grams of dark chocolate daily. Based on their findings, researchers concluded that the compulsory and restricted dark chocolate dietary patterns reversed the harmful effects of chronic isolation stress on the brain nerve cells that impact learning and memory processing. Results also show that food intake and body weight decreased significantly in all dark chocolate groups. What It Means This is the first study of its kind, testing the impact of dark chocolate for stress by way of affecting nerve cells in the brain. The next step is to research whether or not dark chocolate impacts humans similarly. There is already evidence that dark chocolate benefits brain health. A 2020 study found that dark chocolate consumption improved verbal episodic memory compared to white chocolate. Researchers believe that this may be due to increased cerebral blood flow from cocoa flavonoids. A parallel-group, randomized trial published in 2019 indicates that consuming dark chocolate enhances cognitive function performance compared to white chocolate. There’s also research on how dark chocolate impacts perceived stress. A 2014 study showedthat consuming 40 grams of dark or milk chocolate daily during a two-week period is an effective way to reduce perceived stress in females. This latest study on dark chocolate suggests that the antioxidant-rich food may have several mechanisms for boosting brain health and reducing stress in humans, which is exactly why it’s considered a happy food. Tips to Reduce Stress Controlling stress is a major issue among adults. Although it’s a natural feeling that can improve motivation, dealing with it constantly can have significant effects on your overall health. To boot, stress can impact your dietary and lifestyle choices, leading to a cycle of inflammation, low mood and trouble sleeping. There are many natural stress relievers that can help ease anxiety, reduce inflammation, improve mental clarity and promote restful sleep. Here are some of the top tips for reducing stress: Daily exercise or physical activity (including walking outdoors, jogging, yoga, swimming, biking and lifting weights) A nutrient-rich diet that includes high-quality protein, healthy fats, complex carbohydrates, fruits, vegetables and herbs (avoid or cut back on processed, packaged and sugary foods, alcohol, and caffeine) Spending more time outdoors, taking casual walks, hiking or relaxing outside Keep a journal to track and work through emotions, helping you to identify triggers and common causes of stress Breathing exercises, stretching and massage Using adaptogenic herbs, such as ashwagandha, ginseng, cocoa and maca Engaging in daily spiritual prayer or meditation Conclusion A June 2022 study published in Nutritional Neuroscience evaluated the impact of dark chocolate dietary patterns on the hippocampal CA1 brain region, which plays a role in memory and learning. Researchers found that rats on dark chocolate dietary patterns showed a reversal of the harmful effects of chronic isolation stress on the brain nerve cells. Study results also show that food intake and body weight decreased significantly among rats fed dark chocolate. Although human evidence is needed, this study suggests that dark chocolate plays a role in reducing the impact of chronic stress on the brain. To read the original article click here.

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6 Strategies to Deescalate Intense Emotions In the Moment

AHA Publisher — Fri, 26 Aug 2022 07:00:57 +0000

Dr. Caroline Leaf – Stress is a normal part of life. We cannot escape it, but we can learn to manage and live with it. In this podcast (episode #407) and blog, I give you 6 tips to help deescalate turbulent emotional situations, reduce stress in the moment and build up your cognitive resilience: 1. Touch: The burgeoning field of research on healthy and appropriate touch highlights its scientific importance. Many studies have shown how touch promotes bonding, attachment, mental wellbeing and even physical health! How? Through research by neuroscientists like Edmund Rolls, we know that touch activates the orbitofrontal cortex, which is linked to feelings of reward and compassion. Dr. David Linden, professor of neuroscience at John Hopkins, says touch communicates “I am on your side”, while Dr. Dacher Keltner from Berkeley notes how appropriate touch is our primary language of compassion and primary means of spreading compassion. He argues that we are actually better at reading touch than we are at reading facial expressions! In another study by Jim Coan and Richard Davidson, participants laying in an fMRI brain scanner anticipating a painful blast of white noise showed heightened brain activity in regions associated with threat and stress. But participants whose romantic partner stroked their arm while they waited didn’t show this reaction at all. In this study, touch had essentially turned off the threat switch! The moral of the story? Lend a helping hand (or hug!), literally. 2. Express affection: Telling someone that you love them and letting them know how much they mean to you is powerful. It activates mirror neurons from nonverbal communication cues, while the words stimulate auditory cues of safety and reward, highlighting the recipient’s sense that “I am needed” and “I am important”. All this calms down the neurochemical chaos from toxic stress—love really is a kind of drug! In fact, when you express affection, it triggers dopamine in the other person as they hear your voice or see you, which also helps balance energy in the brain and helps that person feel calmer, enhancing their reward/incentive/bonus circuitry. Affection also releases oxytocin, which promotes bonding (those “warm, fuzzy feelings” we get when we are around someone we love), while activating the vagus nerve (which fires up the brain and body in a positive direction), and lowering cortisol (the stress hormone). So, never hesitate to tell someone you love and care for them, especially when they are stressed out! 3. Pet an animal: Animals are just the best! A number of studies have shown that a pet’s presence can lower blood pressure, relieve depression and anxiety, and moderate stress in the elderly largely by providing needed companionship. But the benefits of having a pet are not limited to a particular age group. Petting or stroking an animal activates the anterior cingulate cortex, the area responsible for emotional processing. This means that when we hug a dog, for example, the sensations stimulate positive feelings across the cingulate cortex and amygdala, which helps reduce toxic stress, lower our heart rate, reduce blood pressure, balance energy in the brain, and release surges of dopamine and serotonin, all of which help us feel better mentally and physically and manage stress in the moment. Even if you don’t have a pet, if you are in challenging place, try visiting a friend or family member that does have a pet, or even a petting zoo or farm! 4. Warm up: When you are very stressed, soak in a hot tub/Jacuzzi, take a long, hot shower, use a sauna or steam room, or drink a cup of hot tea, cocoa or coffee. Doing this can help: Relax your muscles Improve your circulation Stimulate the release of endorphins Lower cortisol Improve immune function Improve lung capacity Reduce anxiety and depression by increasing blood flow and oxygen to the brain Increase BDNF, a hormone necessary for memory formation and cognitive health Reduce inflammation and calm the nervous system Balance hormones like ACTH and cortisol Increase “feel good” neurotransmitters like serotonin 5. Prepare and share a meal with others: Sharing a meal with your loved ones helps maintain connection and bonding through a shared, fun and meaningful experience. No wonder Dr. Jeffrey Cummings from Cleveland has made it one of his three pillars of brain health! The familiar activity of eating together can calm down the stress response, boost mood, nourish the body and promote social connectedness, all of which are essential to a healthy brain and body. Shared meals also activate executive functions in the brain, exercising the mind and brain and making us better thinkers! Since it is a goal-directed activity that is fun, it can help develop organizational skills, problem-solving, and memory retrieval, all of which activate different regions in the brain and help increase overall cognitive health and resilience. 6. Help someone: We have all heard the phrase, “helping others helps yourself”. But this is more than just a popular saying. Research has shown how helping others, whether with our time, a physical gift or a monetary donation, improves overall mental and physical health and resilience. In one study, helping others was related to a 30% reduction of mortality in participants. This data, along with data from previous studies, actually suggests that “help given to others is a better predictor of health and well-being than indicators of social engagement or received social support”. When you reach out to the people in your community and lend a helping hand in any way you can, you not only make the external world a better place for everyone, but you also make your internal world a better place for you. Helping others can improve your overall health and longevity, your mood, your sense of purpose, your social connectedness and your sense of self, all of which contribute to a life worth living. To read the original article click here.

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Benefits of Human Touch: Spooning Relieves Stress, Improves Sleep & Deepens Connection

AHA Publisher — Mon, 16 May 2022 07:31:28 +0000

Christine Ruggeri, CHHC via Dr. Axe – Perhaps when you’re spooning with your partner at night, sleeping or resting in a connected, intimate position, you’re not thinking about the potential health benefits. It turns out that spooning impacts hormones in a way that the position affects your mood, sleep, immune system and pain levels. Just like the benefit of hugs, spooning creates a sense of connection and boosts the release of happy hormones. It’s also warming and fosters a sense of security. Although it’s often linked to intimacy, spooning doesn’t necessarily have to be for romantic partners only, as this type of extended cuddling can be beneficial for children’s mental and emotional health, too. What Is Spooning? Spooning is a position loved ones take when they are cuddling or sleeping. It’s been coined “spooning” because it looks similar to two spoons stacked together sideways: One person hugs another from behind, facing the same direction. Spooning is a position that’s often used by romantic partners but can also be for children and parents. There are varying degrees of intimacy depending on the relationship between the two “spoonees,” but no matter what, the position offers a sense of comfort and security. It can become more intimate when arms and legs are intertwined while spooning. Benefits There are both physical and psychological benefits of spooning, which mostly come from the production of happy hormones and reduction of stress hormones. Here are some of the benefits of spooning explained: 1. Boosts Oxytocin Oxytocin is known as the “love hormone,” and when it’s released, it influences our mood, behavior and physiology. Increased oxytocin provides feelings of contentment and decreased anxiety. It supports social bonding and has calming effects. A study published in Biological Psychology examined 59 premenopausal women before and after warm contact and hugging with their husbands or partners. Researchers found that frequent hugs between partners were associated with higher oxytocin levels and lower blood pressure. 2. Improves Partner Connection Physical contact like spooning can improve partner connection and provide a sense of togetherness and security. Researchers indicate that cuddling is a key expression of intimacy, and a questionnaire involving 514 participants found that when cuddling occurred among partners frequently and for long durations, it’s viewed very positively. Spooning can improve your intimate relationship with your partner because it allows you to feel cared for, wanted and supported. It helps build trust within a relationship and fosters a sense of love and safety. 3. Reduces Stress The boost of oxytocin you get when spooning your partner helps decrease the stress hormone cortisol, which is produced as part of your fight or flight response to stress. Close physical contact also activates sensory neurons in the brain and promotes the production of dopamine, a hormone that’s associated with motivation, satisfaction and pleasure. 4. Improves Sleep If you’ve ever wondered about the impact of hormones on the body, consider the simple act of touching or hugging for an extended period of time. The increase of happy and calming hormones that occurs not only helps reduce stress, but improves your sleep, too. Spooning before falling asleep creates a calming and soothing feeling because of the production of oxytocin, dopamine and serotonin. We know from research that the neurotransmitter serotonin, for example, is very much involved in sleep preparation, triggering and maintenance. 5. Provides Comfort The closeness that occurs while spooning can be extremely comforting, which is why it doesn’t just have to be for intimate partners, but can put a child at ease, too. If you’ve ever had an infant who won’t fall asleep in her crib but falls fast asleep when you’re close to her in bed, you understand the sense of security and comfort that exists for babies, children and adults when being cuddled. 6. Boosts Immune System It may seem odd that spooning can actually boost immune system health, but it’s true because of the role this kind of close contact has on our hormones. Research indicates that oxytocin has anti-inflammatory and pro-immune adaptive functions. There’s even research suggesting that increased hugging and perceived support are able to reduce signs of illness when participants are exposed to a virus that causes the common cold. 7. Eases Pain Research shows that prolonged elevated cortisol can cause increased inflammation and pain. Close contact like hugging or spooning for an extended period of time can reduce cortisol in the body, which relaxes the body, reduces blood pressure and increases the body’s pain thresholds. This means that spooning can actually ease pain because the body is not in a state a stress, but in a state of relaxation instead. How to Do It Tradition spooning is when the taller person lays behind the shorter one, facing the same direction, and hugs that person from behind. The person in the back may wrap his or her arms around the person in the front, and sometimes the couple’s legs are intertwined. How much spooning is enough to reap these potential health benefits? Spooning for 10 minutes or more allows for the production of happy hormones and reduction of stress hormones. Risks and Side Effects As you’ve read, spooning benefits your mental, emotional and physical health. It’s a comforting position that can also boost intimacy between romantic partners. Does it have to be sexual? Absolutely not — depending on the relationship, it can simple be another way to cuddle and show love. While the position is warming and comforting, it may not be the best sleep position for the entire night. It may lead to a stiff arm or legs, so simply come out of the position when it’s no longer comfortable. Conclusion Spooning is a position that loved ones take when they are cuddling or sleeping. The spooning position was given its name because it looks similar to two spoons stacked together sideways. There are several benefits of spooning, which come from its affects on hormone production. This type of cuddling promotes the production of happy hormones and reduces stress hormones, leaving you feeling more relaxed, connected and at ease. To read the original article click here.

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5 Benefits of Unplugging for the Holidays + 5 Tips

AHA Publisher — Thu, 23 Dec 2021 08:00:06 +0000

Kissairis Munoz via Dr. Axe – The onslaught of family, friends and social events that occurs during the holidays is enough to make even the most social person want to sneak away and enjoy some alone time. However, if your idea of relaxing during the festive madness translates into checking in on Facebook, drooling over Insta-worthy photos or playing a marathon video game session, it might be time to back away from the electronics and start unplugging for the holidays instead. Benefits of Unplugging Unplugging for the holidays is more than just sticking your smartphone or other tech devices into another room for a few hours. Instead, it’s about making a concerted effort to give your brain a break and allow yourself to enjoy life’s smaller pleasures: the company of loved ones truly enjoying a meal without first snapping photos of it even just having some mental downtime If that sounds a little hokey for you, there are actually scientific benefits to disconnecting and plugging back into real life: 1. Say Goodbye to Nomophobia Does putting down your phone give you FOMO? If so, you’re not alone. About half of American adults check their phones numerous times an hour — in fact, nearly one in 10 Americans has used his or her phone during intimate moments! Welcome to the world of nomophobia, or the fear of being without your smartphone. Reducing your screen time means you’ll have less time to waste on things like cat videos and more to spend on things you’ve been putting off because you “have no free time,” like baking more, trying out a new hobby or just unwinding with a good book. It might take some time to get used to, but soon you’ll find yourself keeping your phone switched off more than on. 2. Reduce Anxiety If you’re already stressed, too much tech time can make you feel more anxious and increase levels of depression. The pressure of waiting for a new like, the seemingly endless social media scrolling — it can eventually take a toll on mental health. Luckily, unplugging for the holidays can reverse those effects. Because anxiety can lead to a host of side effects, from headaches and trouble sleeping to an elevated heart rate, which can lead to heart disease, seize any opportunity (or these handy natural stress relievers) to decrease it! You’ll feel better, and your body will thank you, too — as will your family members, who will appreciate the more cheerful you! 3. Your Brain Will Focus Better Do you find yourself switching between apps, talking on the phone while playing computer games or simply trying to listen to that story your partner is telling you while checking tomorrow’s weather? All that multitasking is doing things to your brain, and they aren’t good. See, our brains aren’t actually designed to multitask, and we don’t actually do it. What happens instead is that our minds just shift focus super quickly, losing cognitive function in the process. In fact, people who multitask tend to be more stressed and impulsive than their one-track-mind counterparts, likely because multitasking can increase production of the stress hormone cortisol along with adrenaline. Shutting off your technological tempters will allow you to practice mindfulness and give all your attention to what’s happening in front of you, whether it’s playing with your nieces and nephews or enjoying that delicious bite of apple pie. You might notice that you remember small details a bit better, as your brain is able to focus on the task at hand and process info more quickly. 4. Get More Sleep Watching Netflix in bed or checking your email one last time is ruining your shut-eye. The screens on your favorite gadgets emit a blue light. To your brain, blue light is the same as daylight and acts to stifle the production of melatonin. That’s a big deal, because melatonin is the hormone that’s responsible for setting our sleep-wake cycles, or circadian rhythms. This makes it harder not only to fall asleep, but fall into the deep sleep that our bodies need to properly refresh. The importance of sleep cannot be overstated. In fact, missing sleep can take years off your life. It can also lead to increased weight gain, up your chances of getting sick and affect your mood negatively. Luckily, unplugging can help improve your sleep. You might find your memory improving, as sleeping seems to help new concepts “set” in the brain. Getting enough Z’s also reduces inflammation in the body, lowering your risk of everything from heart disease to diabetes. 5. Feel Happier and Healthier with Loved Ones While too much together time might be what’s driving you to seek the comforts of technology, it might be time to get cozy. Spending time with your friends and family actually improves your health. It turns out the more shy and lonely you feel, the likelier you are to be addicted to your smartphone. In addition, people without strong relationships increase their risk of dying prematurely by 50 percent, which is greater than the effect of obesity or physical inactivity. Unplugging for the holidays gives you an opportunity to nurture those relationships that are important to you and reconnect, while increasing longevity. Not bad! 5 Tips for Unplugging for the Holidays Ready to unplug but not sure how? These tips will help you have a tech-free holiday and enjoy the benefits of unplugging for the holidays. 1. Get Everyone on Board It’s a lot easier to stay away from your smartphone if everyone else you’re with follows suit. Let family and friends know you’d like to do a digital detox during your time together. Have everyone turn their phones off, then collect them and keep them in a separate room. 2. Pre-plan Activities The day might seem boring if everyone’s phone is taken and there’s no plan for entertainment. Pre-empt this, and design a list of activities everyone can get involved in. From making popcorn and watching a movie to going on a hike, baking cookies or playing board games, you’ll be surprised by how much fun you can have together. 3. Keep Your Phone Out of the Bedroom at Night Invest in an alarm clock, and keep your phone out of the room when you’re getting ready to sleep — ideally, you’ll turn it off at least an hour beforehand. You’ll steer clear of the blue lightthat can keep you awake and won’t start your day with a social media blitz. 4. Take Time to Unwind Whether it’s reading a book or taking a hot bath with essential oils, take time to enjoy life’s little pleasures sans technology. 5. Practice Yoga Yoga changes your brain in a variety of ways, and they’re all for the better! With all the extra time you’ll have from your digital detox, you’ll have time to unroll a mat and get your namaste on. To read the original article click here.

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Research Shows Link Between Exercise and Better Mental Health

AHA Publisher — Tue, 16 Nov 2021 08:00:49 +0000

Kaiser Permanente via News-Medical – Kaiser Permanente research published on November 11 in Preventive Medicine showed people who exercised more during the initial lockdown period of the COVID-19 pandemic experienced less anxiety and depression than those who didn’t exercise. It also showed that people who spent more time outdoors typically experienced lower levels of anxiety and depression than those who stayed inside. More than 20,000 people participated in the survey-based study from 6 regions served by Kaiser Permanente across the United States, which included Hawaii, Colorado, Georgia, and the mid-Atlantic states, as well as Southern and Northern California. “What these study findings tell us is that even during an active pandemic or other public health crisis, people should be encouraged to be physically active to help maintain their physical and mental health. Parks and other nature areas should remain open during public health emergencies to encourage outdoor physical activity.” Deborah Rohm Young, PhD, study’s lead author, director, Division of Behavioral Research for the Kaiser Permanente Southern California Department of Research & Evaluation In March 2020, COVID-19 developed into a worldwide pandemic. With no known treatment, public health officials attempted to reduce its spread by limiting human interactions through stay-at-home policies. Businesses temporarily closed or changed their practices to prevent the spread of the virus, affecting the economy and many people’s jobs. These stressful factors, along with fewer opportunities to socialize with friends and family, increased symptoms of depression and anxiety for many people. Since it is known that physical activity and time spent in nature are associated with improved mental health, researchers at Kaiser Permanente in Southern California sought to determine how exercise and time outdoors was associated with people’s mental health during the height of the pandemic. In April 2020, researchers sent a series of COVID-19 surveys to more than 250,000 participants in the Kaiser Permanente Research Bank -; a collection of lifestyle surveys, electronic health record data, and biospecimens, which Kaiser Permanente members volunteered. People who reported COVID-19 symptoms were not included in this analysis, resulting in 20,012 respondents. They each completed at least 4 surveys between April and July 2020. White women older than 50 accounted for a high proportion of the respondents. Most respondents said they were retired and generally adhered to the “safer-at-home” orders during the period of the survey. The study found that: Reports of anxiety and depression decreased over time Anxiety and depression scores were higher for females and younger people, and lower for Asian and Black people compared with white respondents Participants who reported no physical activity reported the highest depression and anxiety compared to people who had exercised Spending less time outdoors was associated with higher depression and anxiety scores People who had increased their time outdoors the most reported the highest anxiety scores, but the research could not explain the finding “What we learned from these findings is that during future emergencies it will be important to carefully weigh the decisions to close parks and outdoor areas against the negative impact those closures may have on people’s mental health,” said Dr. Young. The study was funded by the Kaiser Permanente Research Bank. To read the original article click here.

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Get Your Hands Dirty! Proven Benefits of Gardening

AHA Publisher — Fri, 06 Aug 2021 07:00:47 +0000

Dr. Don Colbert – Is there really value in getting your hands dirty in the summer? Beyond harvesting food, are there benefits to gardening? Amazingly, there are many proven benefits of gardening (1)! There’s something about the age-old task of going outside, enjoying the sunshine, feeling the dirt, and growing your own food that’s good for the body, mind, and soul. Here are just some of the proven benefits of gardening. 8 Proven Health Benefits of Gardening 1. SUNSHINE AND VITAMIN D When you spend just 10-15 minutes in the sun, with just your hands or arms exposed, the vitamin Dlevels in your body increase. This, in turn, supports your immune function, calcium levels, bone health, and more. 2. A BETTER MOOD Who couldn’t use a better mood most days? Stick your hands in the dirt and grow something! A study from the Netherlands found that gardening fights stress even better than many other hobbies. In this study, participants first completed a stressful task. Then, they were told to either read inside or go outside and garden. The results? The gardening group reported better moods, and lab tests supported that they had lower levels of the stress hormone cortisol afterward. Yet another study found why gardening is so effective. When we inhale M. vaccae, a healthy bacteria that live in soil, our bodies respond by increasing serotonin and reducing anxious feelings. All it takes is getting down and dirty in the soil, or even just walking through the garden or woods. Amazingly, inhaling the soil and gardening is even linked to fewer childhood allergies (2). 3. FEEL THE BURN It may not seem like an aerobic effort, but gardening at a moderate intensity can burn more than 300 calories per hour! Plus, it requires a lot of muscle work to bend, kneel, dig, and hoe. What’s more, you can improve trunk strength with twisting, and flexibility with bending. The best part? You may enjoy it so much you won’t even recognize it as exercise. 4. BRAIN POWER Another health benefit of gardening is a boost in brainpower. One 2006 study reported that gardening may lower the risk of neurodegeneration by as much as 36%! This study followed more than 2800 people who were 60 years old or more. It lasted 16 years. It found that those who participated in physical activity, and especially gardening, were less likely to decline (3). 5. BETTER SLEEP Another wonderful health benefit of gardening is better sleep. Healthy sleep further supports our immune system, moods, and health. How does gardening help? First, light physical activity like daily gardening is associated with better sleep at night (4). What’s more, especially if you get out early in the morning, natural early sunlight improves our circadian rhythms and melatonin levels later in the day, making it easier to fall asleep and enjoy a high level of sleep quality. 6. STRONG HANDS AND FEET As we age, the strength in our hands and feet often diminishes. In fact, as we use our feet less, the muscles can weaken to the point that we require extra padding and support in our shoes. But, strong hands and feet are health benefits of gardening. By digging with your hands, and occasionally walking the garden barefoot, you can activate these muscles while enjoying the soil and land. Digging, hoeing, shoveling, and more are great for upper body strength. Walking, kneeling, and twisting will strengthen your lower muscles. 7. HEALTHY BLOOD PRESSURE Along with a better mood, an amazing proven benefit of gardening includes healthy blood pressure. In fact, just 30 minutes of daily moderate-level physical activity, and especially those combined with outdoor activity like gardening, can support healthy blood pressure. Gardening is just what the doctor ordered. 8. SOCIALIZING OPPORTUNITIES Gardening is a wonderful way to socialize. You can garden in a community garden. Or, take gardening classes at the local home improvement shop. Socializing with a common hobby or interest is a great way to support overall health and mental health. Bottom Line Gardening is a fantastic way to stay healthy. In fact, the proven health benefits of gardening extend from your brain to your feet. Get your hands dirty and stay healthy! To read the original article click here. For more articles from Dr. Colbert click here.

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Why We Should All Cry More, The Mental & Physical Health Benefits of Crying + Is There a Right Way to Cry?

AHA Publisher — Wed, 02 Jun 2021 07:00:20 +0000

Dr. Caroline Leaf – In this podcast (episode #282) and blog, I talk about why crying is not a sign of weakness, the neuroscience behind crying, and how crying can be very beneficial both mentally and physically, especially when it comes to stress reduction, and more! First up, it is important to note that crying is a complex and important behavior that has (surprisingly!) received relatively little attention from scientists. One of [the] main hypothesis regrading crying is that it is a way of signaling distress, joy or empathy, thereby promoting social interaction and support. In other words, crying is one of the main ways we use our body language to communicate how we feel and what we need to others. It can help us bond in a community and build meaningful relationships that enhance our life. Of course, there is little debate that tears are significant social signals. Recent research even theorizes that “crying is an arousing behavior in response to distress, as well as a soothing behavior that reduces arousal after distress.” Based on this study, tears can be both a signal and validating response, helping us recognize and process the highs and lows of life. One area of research that has been studied in depth is emotions, and the importance of finding healthy ways to express our thoughts and feelings. A number of studies have shown suppressing our complex thoughts with their embedded emotions can have negative repercussions in the mind, brain and body, which I discuss in detail in my book Cleaning Up Your Mental Mess and examine in my recent clinical trials. It is important to remember that thoughts are a product of our mind, and take up real estate in the mind and brain. Thoughts look like trees and are made of proteins, chemicals and electromagnetic energy. They are dynamic (always growing and changing) and are made of memories, like a tree is made of branches and roots that grow. Memories are made up of a combination of our experiences, our interpretations of these experiences and our emotions, and are “volcanic” in nature. What this means is that sometimes the emotions get so energized that they “spill” over (or need to be expressed in varying degrees of intensity) to restore balance in the mind and brain. This “spillover” essentially acts as a signal of an underlying issue in our life, much like the ebbs and flows of the earth that signal an oncoming volcanic eruption. Tears are one way many people express their emotions to restore a sense of balance or equilibrium in their life. I am sure you have experienced this feeling at some point in your life! After a good cry, things often feel better, even if nothing has changed per se. But what exactly are tears, and where do they come from? Tears come from the lacrimal glands in the eyes. When we start crying, there is an increase in sympathetic activity in the brain and body, which kindles our flight or fight response; when we stop crying there is an increase in parasympathetic activity in the brain and body, which helps calm us down (we go into “rest and digest mode). Prolactin is one of the main chemicals that is released when we cry. Although prolactin is released when breastfeeding, it is also released in both males and females in response to negative and positive stress, and may help us manage our stress response. Other chemicals related to crying are oxytocin, vasopressin, and endogenous opioids, all of which can make us feel calm and more in control when released. Crying also appears to activate the central autonomic network in the brain and the anterior central gyrus (ACC). The former helps restore balance in the brain and body, while the ACC is involved in cognitive fluency. This implies that the experience that led to the tears–good or bad—disturbed the balance or homeostasis in the neural networks, and affected the person’s ability to think. Consequently, crying is the mind and body’s way of restoring a degree of balance to the brain and unblocking thinking, a bit like “letting off steam” can relieve pressure in a machine. When it comes to crying, there is no right and wrong way to cry, nor is there a “right” amount to cry. Just as everyone is different, our need to cry will be different, based on our own uniqueness as individuals and the particular situation we find ourselves in. The important point is NOT to suppress our feelings or feel shame for crying. It’s a perfectly normal, human response to both happy and adverse circumstances, and is a part of what it means to be human. Crying is a messenger. It’s telling us something about ourselves and what we are going through. Consequently, any changes in a person’s unique pattern of responding or crying is worth paying attention to. For example, if you or someone close to you normally only cries now and then, but are suddenly crying a lot more, this may be a sign worth paying attention to. To read the original article click here. For more articles from Dr. Leaf click here.

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Benefits of Journaling + How to Start (Tips, Prompts, Methods & More)

AHA Publisher — Wed, 27 Jan 2021 08:00:12 +0000

Jillian Levy, CHHC via Dr. Axe – It’s not uncommon for teenagers to keep diaries that they use for self-reflection and help blowing off some steam. Far fewer adults seem to engage in a regular journaling practice, and research suggests this may be a big missed opportunity. If you’re looking for ways to boost positivity in your life and relieve stress — perhaps by practicing more gratitude or gaining more self-awareness about your thought patterns — look no further than the power of journaling. The New York Times described journaling as “one of the more effective acts of self-care,” while also pointing out that it’s happily one of the cheapest. So what’s all the fuss about? How does journaling work to improve your mental health? Let’s look closer at how keeping a journal can help you to think more clearly, make better decisions, sleep more soundly and much more. What Is Journaling? What exactly is meant by “journaling”? As the name implies, the definition of journaling is simply “to write in a journal or diary.” Some therapists describe journaling as the healthy act of expressing your deepest thoughts and feelings by putting them into words. This allows you to make better sense of your inner life and can therefore be used to support your mental and emotional health. Research overall suggests that to tap in to writing’s healing potential, it’s important to use journaling as a means of better understanding and learning from past experiences and emotions. Benefits of Journaling What are the benefits of journaling? According to the latest research, journaling may contribute to you feeling happier overall in some of the following ways: 1. Improves Mindfulness to Reduce Stress PositivePsychology.com relates journaling to “having a relationship with your mind.” If you sometimes feel like your “mind is racing” and you’re having a hard time making sense of your feelings, journaling is an excellent tool for gaining clarity, decreasing denial and avoidance, and boosting your well-being. Clearly identifying how you feel helps reduce stress since it provides some space between your thoughts and reality, similarly to how mindfulness meditation works. You can use a journal to better recognize that every thought you have is not a fact and that your thoughts are always changing and are sometimes unrealistic. 2. Supports a Healthy Immune System Did you know that suppressing negative, trauma-related thoughts can actually compromise immune functioning by provoking stress? According to the American Psychological Association, “for years, practitioners have used logs, questionnaires, journals and other writing forms to help people heal from stresses and traumas.” Since a writing practice can help turn down chronic stress, it’s been shown to support a stronger immune system, better sleep, protect against inflammation and certain chronic diseases (like asthma and arthritis), reduce pain, and more. One researcher also explained to Greater Good Magazine that “expression of emotions concerning stressful or traumatic events can produce measurable effects on human immune responses,” potentially making treatments and vaccines more effective. 3. Boosts Self-Awareness and Helps Identify Negative Thoughts Patterns Much like cognitive behavioral therapy, journaling can be used to uncover ingrained beliefs and harmful thoughts that can contribute to anxiety symptoms and depression. Once you become aware of repetitive thoughts that are not doing you any good, you can learn to replace them with more realistic and affirming ones. This helps you cultivate more positivity and self-esteem, which is another way to reduce stress that can exacerbate disease symptoms. In one 2006 study, young adults who spent 15 minutes journaling per day saw the biggest reductions in symptoms like depression, anxiety and hostility, more so than others who drew or wrote to-do lists. Journaling as a form of emotional expression seemed to be especially helpful for those who reported being distressed before the study and was helpful for people brand new to writing down their feelings. 4. Clarifies Your Purpose and Meaning in life Some studies have found that keeping a journal can boost one’s ability to learn from mistakes and negative experiences, while also giving more structure to ambiguous, anxious feelings. Journaling has also been shown to be effective in helping people manage symptoms of depression and support those dealing with PTSD by decreasing brooding and rumination, two contributing factors of depressive symptoms. Writing can be an effective way to organize our experiences into a sequence, allowing us to see causes and effects that help us find meaning. This tends to lead to improved self-confidence, a greater sense of purpose and control, and potentially even a higher IQ and improved memory, according to some studies. 5. Can Help Improve Your Relationships and Communication Skills Stuffing down feelings such as anger and disappointment can often lead to troubles in relationships, which is why disclosing them in a journal can be a good strategy for improving your communication skills. By letting go of pent-up feelings, you’re more likely to be patient and understanding when confronting others about issues you’re experiencing. Gratitude journaling has been shown to make people generally friendlier, more open and more likely to engage in prosocial behaviors, which can enhance and expand their social support networks. If you feel uncomfortable bringing up deep topics with others, sharing your journal entries is another option for expressing your emotions, which can be a very cathartic and a great way to gain support. How to Journal How do you start journaling? There have been lots of different methods put forward by various authors, therapists and self-help gurus. You can also find plenty of writing prompts in books, apps and online to help you begin exploring your experiences and emotions. Some people prefer to write in a paper journal/book, while others find that keeping a document on the computer is easier. Choose whichever option appeals to you most and helps you stay consistent, whether that means journaling daily, weekly or somewhere in between. One way make journaling a part of your daily life is to “anchor it” to another habit you already have, such as drinking coffee in the morning or getting into bed at night. Here are some of the most popular types of journaling practices, each with its own unique twist: Expressive Writing — Write continuously for 20 minutes about your deepest thoughts and emotions. Feel free to touch upon memories of childhood, past relationships, your career or whatever else comes to mind. Try to do this for at least four days in a row at first to begin gaining insight, then at least a couple times a week. “Morning Pages” — This is a daily journaling practice that originated in the popular self-help book “The Artist’s Way.” You do this type of writing first thing in the morning by completing three, single-sided, 8.5-x-11 pages of paper with whatever thoughts come to mind, in any order. This should take about 30 minutes or potentially even less the more you do it. Bullet Journaling — This type of writing has been described as equal parts day planner, diary, and written meditation. It was created by a designer named Ryder Carroll and is intended to help organize your life. You create sections to log your daily to-do’s, monthly calendar, notes, long-term wants and goals. Entries are tagged with bullet points, dashes and other graphics to help keep you accountable. Gratitude Journaling — This method involves writing down things that you are grateful for, ideally every day. You can choose how many to write depending on your level of commitment, such as five to 10 things daily. It’s best to switch up the things you jot down and write in detail, which helps it to be more impactful. To stay consistent, choose a time of day to complete your entries, such as before bed or first thing in the morning. Bible Journaling — This type of journaling involves lettering, drawing, painting and crafting to help bring God’s word to life. To start, find a verse that you are familiar with, and then reread the verse multiple times, considering what the words on this page mean to you. Then express the meaning with art and words however you see fit. Other ways to use a journal include writing: angry letters that you don’t intend to send but help you vent letters of gratitude that you do intend to share to-do lists that describe steps you can take to reach your goals lists of meaningful quotes or passages Other Tips and Prompts The Center for Journal Therapy website recommends keeping the acronym WRITE in mind when journaling: W – What do you want to write about? Think about what is going on in your life currently. R – Review or reflect on it. Take a few moments to be still, calm your breath and focus. I – Investigate your thoughts and feelings through your writing, which can help you to keep going deeper. T – Time yourself to ensure that you write for at least five minutes. E – Exit strategically and with introspection. Read what you have written, and take a moment to reflect on it. Here are other tips and prompts from journaling experts: Look for meaning/lessons — Journaling for therapeutic benefits is about more than simply venting and complaining. You’ll get the most from a writing practice if you purposefully look for meaning in negative and traumatic events. While it’s important to allow yourself to feel all the different emotions that come up while journaling without judgment, try to keep your focus on organizing a story and finding lessons. Switch up the topics — Try to touch upon different areas of life in order to prevent yourself from rehashing the same difficult feelings over and over in writing. As one researcher explains this concept, “People who talk about things over and over in the same ways aren’t getting any better…There has to be growth or change in the way they view their experiences.” Pay attention to language/word choices — Some studies have found that journalers who use cause-and-effect words such as “because,” “realize” and “understand” seem to gain more from the practice, likely because these words help form a coherent story that allows for lessons to be learned. Adding drawings — If you’re a creative type and like doodling, consider adding drawings and sketches to your journal to help you express even more emotion. Consider sharing with a therapist — While journaling can be done in the privacy of one’s own home, without help from anyone else, many people can benefit from sharing their writing with a therapist (or trusted friend) who could provide feedback and help track the writer’s progress. Risks and Side Effects Why might journaling be bad in some cases? This type of self-help tool seems to work better for some people than others. For those who have a history of trauma, writing about past events may initially trigger distress and anxiety. Oftentimes this will get easier with practice, but it might be best to begin with help from a therapist if you’re worried about your reaction. If you find that you’re not getting much benefit from journaling, try trouble-shooting to figure out what’s not working before giving up. Are you committing to a practice that is too frequent or intense? Are you being very regimented but might enjoy free-form, expressive writing more? Picking up a journaling book can be helpful if you feel stuck, so explore your options before calling it quits. Conclusion Journaling is the practice of writing in a journal or diary (on paper or digitally) in order to express your feelings and make sense of your thoughts. Dozens of studies suggest that benefits of journaling can include reducing stress and anxiety, improving immune function, facilitating learning from past experiences, finding more meaning and purpose, improving gratitude and self-esteem, and improving relationships. There are lots of different methods of practicing, including bullet and bible journaling, morning pages, and expressive/free-form writing. Choose whichever option helps you to sick with the practice, whether that means writing for 30 minutes in the morning or just five minutes before...

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