Showing posts with label sleep. Show all posts
Showing posts with label sleep. Show all posts

Tuesday, April 23, 2019

What to Know About Postpartum Exercise

Fourth Trimester: 12 Weeks Postpartum

Respect your body’s recovery time, see a women’s-health physical therapist, and gently ease back into a fitness routine.

In 2018 the American College of Obstetricians and Gynecologists (ACOG) revised its recommendations for postpartum care, reinforcing the importance of the so-called fourth trimester.

ACOG now recommends that all women see their ob-gyn or midwife within three weeks after the baby’s birth, receive ongoing care as needed, and follow up with another visit within 12 weeks. This can help identify and address recovery issues.

Childbirth, whether by vaginal delivery or C-section, presents a major challenge for the body: The pelvic floor and abdominal wall may be stretched, weakened, or damaged, and the pelvis may fracture or become misaligned.

With this in mind, weight loss or “getting your body back” ought to be the last thought on your mind. Movement can be a powerful healing tool during the fourth trimester — if you consider it just that.

“The point of postpartum exercising is taking care of yourself — physically, mentally, and emotionally,” says Mundell. “Ask yourself, ‘Am I able to do activities of daily life in a way that my body is able to support?’ That is the most appropriate mindset during the fourth trimester.”

Taking the first postpartum week to completely rest allows your body to undergo its natural healing process. “It’s important to prioritize sleep, make sure you’re eating enough and staying properly hydrated, and not trying to push through,” explains Winters.

Depending on your type of delivery, you can then try gentle movements and breath work to help yourself reconnect with your core muscles, says Plasencia, who recommends seeing a pelvic-floor specialist or women’s-health PT before ramping up workouts. “If you can see a PT early on, you can get back on track so much faster.”

In addition, a PT can examine bones, joints, and muscles around your pelvis and address imbalances. If you’ve had a C-section, your PT might do scar-tissue mobilization after six weeks to prevent adhesions.

If you’re cleared for strength training during the weeks after delivery, focus on rehab, with an emphasis on reconnecting to the core during movement and restoring alignment. No single exercise will heal diastasis recti, mend pelvic-floor muscles, or restore core strength. Results come from consistently applying good strategy, gradually increasing load, and willingly adjusting your regimen if concerns arise.

“You’re not picking up where you left off third trimester or before pregnancy,” says Battles. “Remind yourself that this is all temporary and that you have the rest of your life to get back into fitness.”

Exercises to Try

Heel Slides: This exercise helps you reconnect to your deep core muscles and strengthen your posterior chain.

Heel slides illustrationIllustration: James Carey
  • Place a pillow under your head and shoulders, lie on your back with knees bent and feet on the floor, and maintain a neutral spine.
  • Bring your right knee to a tabletop position, just over your hips. Inhale, letting your rib cage expand and your belly stay soft.
  • Exhale and lift your pelvic floor, as though trying to stop the flow of urine. Continuing to exhale and stay engaged, extend your right heel until it hovers above the ground and then return your leg to tabletop. Inhale and relax at the top.
  • Perform six reps, then switch sides.


Glute Bridge With Ball Squeeze:
 This move will strengthen your glutes and hips, including your side-butt, which will protect your pelvis and lower back. It can also help strengthen your pelvic-floor muscles as you heal postpartum.

Glute bridge lift with ball squeezeIllustration: James Carey
  • Lie on your back with knees bent and place a squishy ball or other soft object between your knees. Exhale, then press your feet into the ground to lift your hips, maintaining a neutral spine. Inhale and relax your abdomen and pelvic floor muscles.
  • Staying in a bridge position, exhale and lift your pelvic floor as you squeeze the ball between your knees. Then gently relax your pelvic floor as you inhale, still in a bridge position with the ball secure.
  • Perform 10 to 12 reps.


Pec-and-Shoulder Release:
This stretch helps release the tension in the front of the body that many new moms have due to holding a baby for so many hours of the day. .

Pec and shoulder releaseIllustration: James Carey
  • Place a folded blanket or towel on one end of a foam roller and lie on your back lengthwise, using the blanket as a bolster for your head.
  • Bend your knees and keep your feet flat on the ground. Maintain a neutral spine.
  • Bring your arms to your sides in a field-goal position.
  • Stay there for at least one minute and allow gravity to release the tension in your upper body.

This originally appeared as “Fit for Two” in the April 2019 print issue of Experience Life.



Excerpt from https://experiencelife.com/article/what-to-know-about-postpartum-exercise/

Monday, April 15, 2019

Five Wellness Trends to Embrace This Summer

Wellness can often feel like an all-or-nothing pursuit — like if you don’t have time to do it all perfectly, you might as well not bother with anything at all. But even small, simple changes can drastically improve your health. Get started with one of these current wellness tips.

1. Practice Mindfulness

Meditation is a powerful tool to build awareness, ease stress and anxiety, and promote relaxation in your body. As with all new habits, it will take some time for you to adjust to a meditation practice, so it’s important that you maintain a consistent routine until it becomes second nature. It doesn’t have to take up a significant portion of your day; start by setting aside five or 10 minutes. (For more meditation tips, see “How to Begin a Daily Meditation Practice.”)

TRY IT:

  • Meditate first thing in the morning to completely change the way you start your day. Instead of frantically rushing out the door, take some time to tune in to your inner self and set your goals for the day.
  • Mornings not great for you? Experiment with an evening meditation as a pre-bedtime ritual. Set aside your electronic devices and spend a few minutes focusing on your breath. Over time, your practice will prepare your body for a good night’s sleep.

2. Embrace Natural Beauty

Ditch the mainstream personal-care products, many of which contain harsh chemicals and synthetic fragrances. These days, there are more safe and natural solutions on the market to help you transform your beauty regimen into a green routine. In the long run, it will benefit your health and the environment, too. (For more on the health risks of synthetic fragrances, see “The Problem With Perfume.”)

TRY IT:

  • Read labels. When reading ingredients labels — for food or personal-care products — a good rule of thumb is “Less is more”: Look for beauty products with few ingredients, especially natural ones you recognize, like coconut oil. Avoid phthalates and parabens whenever you can.

Consider DIY solutions. There are many natural versions of cleansers, moisturizers, and more. You can easily make your own lip gloss by mixing melted beeswax, castor oil, sesame oil, and a little bit of beet juice. You can also use plain, full-fat yogurt as a cleanser or facial mask. (For more recipes and suggestions, see “DIY Beauty.”)

3. Eat Clean 

It can be hard to eat healthy all the time, especially if you’re always on the go. But with careful planning, you can eat well wherever you are. This summer will bring some promising food trends that will satisfy your appetite and help you maintain your health priorities. (For more on trends in the food industry, see “A Culinary Trend-Watcher’s Guide to the New Year.”)

TRY IT:

  • Golden turmeric milk is a popular beverage among health-minded folks, and its health-boosting properties may mean it has some staying power. It contains anti-inflammatory turmeric and curcumin, which are also believed to improve brain function and lower the risk of heart disease. Make golden turmeric milk your go-to drink for the summer to reap the benefits.
  • Vegans, vegetarians, and meat-eaters alike can look forward to even more plant-based meats — especially those made without gluten and soy — which are expected to hit shelves hard this year. Many plant-based alternatives look, taste, and cook just like meat, so you can reduce your meat consumption without neglecting your cravings.

4. Try Minimalist Packing

Planning a summer getaway? It doesn’t have to mean a two-week vacation to a foreign country; maybe you’re looking forward to a fun day trip with friends. Whether you choose a nature hike, a beachside picnic, or a bike ride, be prepared with a few travel essentials — but don’t overdo it. (For more tips on carrying your gear, see “How to Pack a Backpack.”)

TRY IT:

  • The key to minimalist packing is to focus on only the things you need. For example, don’t skimp on sun protection. Bring a hat and a mineral-based sunscreen — and reapply often. (For advice on finding a safe and effective sunscreen, see “Which Sunscreen Is Right for You?”.)
  • Also, stay hydrated. Bottled water is expensive and wasteful, so invest in a good reusable bottle that you can take with you anywhere you go. (To learn more about why to kick the bottled-water habit, see “Truth on Tap.”)

5. Create a Home Sanctuary

Your home is your safe haven. It’s where you go to unwind, relax, and enjoy time alone — but if your space isn’t welcoming and functional, de-stressing will be that much harder. Make your space work for you by clearing away any clutter. If your desk is smothered in loose papers, file them. If your living room is scattered with throws, fold them and put them away. (For more on how your home mirrors your mental state, see “The Emotional Toll of Clutter.”)

TRY IT:

  • If possible, create a happy spot in your home that’s only for you. It can be a quiet space in your bedroom, or a reading chair in your living area. You can even set up a meditation corner for those times you need an escape and time to reflect.
  • Add a comforting scent to your home by diffusing essential oils or lighting a candle. You can make a home instantly cozier with a familiar scent from your childhood or one that is calming, like lavender or vanilla. (For more on choosing your essential oils, see “What You Need to Know About Essential Oils.”)


Excerpt from https://experiencelife.com/article/five-wellness-trends-to-embrace-this-summer/

Monday, April 8, 2019

THE LIVING EXPERIMENT: Mornings

Maybe you’re a morning person. Maybe you’re not. Either way, could your mornings be better? Less frantic, perhaps? More pleasurable? It’s worth considering, because our mornings tend to set the tone for our days.

In this installment of The Living Experiment, we explore the challenges and opportunities that mornings present, and we offer some smart strategies for redesigning them in ways that work better for you.

We also explain the underappreciated power of your first waking moments and suggest creative ways to make your morning routines more rewarding. Finally, we serve up some practical experiments to help you consciously reclaim your mornings, bust out of stress-inducing ruts, and start each day on your own empowered terms.

Wake-Up Call

  • Are you waking to a screaming alarm or blaring music? Is an alert-cluttered smartphone the first thing you see? If so, it’s worth looking for a more humane way to come to consciousness.
  • An alarm that jolts you awake also alarms your central nervous system, sending it into an adrenaline-fueled tizzy. That jangled feeling is not an ideal way to start the day, and it’s not so great for your health either.

Smarter Clock Options

  • Handy as it might seem, your smartphone requires a level of complex executive function your just-waking brain isn’t yet ready to handle.
  • Look for a standalone clock that lets you keep your phone out of the bedroom and come to awareness without unnecessary stress.
  • Light sleepers might be able to get by with a gentle-chime, zen-style alarm. Heavier sleepers might prefer a light-up, sunrise-mimicking clock, one that gradually brightens before sounding the auditory alarm of your choice.

Respect Your Theta State

  • Those brief moments when you move from sleeping to waking are valuable, an important reason to wake gently and gradually.
  • As sleep recedes, your brainwaves shift from delta (a long, slow undulating wave pattern) toward beta (a much shorter, faster, spikier pattern). In between, for a few moments, your brain is in theta — a midlength wave pattern associated with daydreaming.
  • While in theta state, your ­relaxed mind has exceptional access to its subconscious realms. This makes your theta state ideal for daily meditation, visualization, and intention-­setting practices — and a terrible time to interact with electronic devices and mass media.

Pick a Practice

  • Rather than wasting your theta state on what Pilar calls “the outside world’s agenda for you,” consider keeping these high-value moments for yourself and turning them into a practice you genuinely enjoy.
  • Dallas makes a conscious routine of his morning coffee: grinding beans by hand, heating water on the stove, and using a manual, single-cup AeroPress device to produce an ambrosia worth savoring.
  • Pilar observes what she calls her Morning Minutes: Before looking at any electronic devices or tuning in to any outside stimuli, she spends three minutes, at minimum, doing some quiet, analog activity that appeals to her, like playing her guitar or petting her dog.
  • Think you’re too busy to have a morning practice? Think again. Because when you make the most of your first waking moments, you get a clearer head and a calmer body for support all day long.


Excerpt from https://experiencelife.com/article/the-living-experiment-mornings/

Tuesday, April 2, 2019

STRONG BODY, STRONG MIND: Can You Lift a Million Pounds?

Fitness challenges are sort of my jam, playing into my love of organization, community, and friendly competition. I’ve done all sorts: 30-day squat, plank, and yoga challenges, as well as a yearlong burpee challenge, which called for one burpee on day one, two burpees on day two, and so on until we reached 365 burpees on the final day.

My most recent — and favorite — challenge is Million Pound November. Created by Minneapolis strength coach David Dellanave, this dare begins with a question: Can you lift a total of a million pounds in one month?

I first attempted this in 2014 with an eight-person team. Together, we hit our million-pound goal a week early; I lifted a solo total of about 400,000 pounds.

In following Novembers, I refocused my attention to how much I could lift alone. In November 2015, I hoisted 411,134 pounds. In 2016, I hit 590,607; in 2017, my total was 655,608.

And this past November I lifted 901,861 pounds.

With all challenges, success and defeat depend on your perspective. It would be easy to see this as a repeated failure: For five years I’ve accepted the Million Pound challenge and for five years I’ve failed to achieve it. That is not untrue, exactly, but it is inaccurate.

The beauty of this challenge — and, in my opinion, the beauty of every challenge — is in framing it as a series of questions: Can I lift a million pounds? What would that take? And most intriguing, what do I get out of trying?

Estimating that there are 20 training days in a month, I’d be looking at lifting 50,000 pounds each session. (For context, that’s like deadlifting 100 pounds, 500 times. Tip: If you try this challenge, vary your lifts and follow a training plan, please.)

Every year, the math feels daunting to the point of discouragement. So, instead of setting a million as a goal, I resolve to lift as often as feels good, using intuitive training to determine what my “good” is. I track my sleep, mood, energy, and overall mobility, and I test range of motion with toe touches to assess my readiness to lift. (Read “How to use Intuitive Training” to learn more.) If I get a green light, I lift to my heart’s content; if my body gives me a red light, I never fight that message.

True: In the last five years, I’ve tried and failed to lift a million pounds in a month.

Also true: In that time, my total has more than doubled, increasing 120 percent.

This type of steady progress indicates not only year-over-year success, but also that I’m training well year-round. I’m stronger and more conditioned, able to handle — and reconcile — more exercise stress. That’s a win, in my opinion.

Moreover, I maintained a consistent workout regimen during a month that is usually fraught with inconsistencies. Consistency has a domino effect, and even when the challenge is technically finished, it sets me up to keep working into December and beyond.

The fact that I’m more jacked, as Dellanave pointed out to me last week, is a bonus, though not a surprising one. Volume training of this kind calls for high reps at lower weights, which has a muscle-building training effect known as hypertrophy. (Read more at “Hypertrophy.”)

Challenges often get a bad rap. For each one, you’ll find a naysayer who criticizes the sustainability and safety of pursuing an arbitrary goal. Again, not untrue, but also not entirely accurate.

If a challenge is a question, then it is no more than an entry point to practice consistency and develop a deeper connection to how your body responds to and recovers from training.

If I had dived into this challenge with the notion that I must lift a mil­lion pounds at all costs, I’d probably have gotten hurt and frustrated early on. But each day was an invitation to do as much as I reasonably could, which allowed me to stay safe, stay sane, and very nearly reach the (arbitrary) goal.

In the end, the million pounds wasn’t what I was after. I’m much more interested in what I can learn from the experience of curiously and voraciously trying. The challenge — and the reward, after all — is in the doing.

This originally appeared as “Up for a Challenge” in the April 2019 print issue of Experience Life.



Excerpt from https://experiencelife.com/article/can-you-lift-a-million-pounds/

How to Exercise in Your First Trimester

First Trimester: Weeks 0 to 12

Respect early symptoms of pregnancy and be willing to adapt. Take this time to understand your body and prepare for the changes ahead.

The first trimester of pregnancy is often viewed as a time to maintain fitness, with little need to modify your workouts — but there are some adjustments worth making now.

“Just because you don’t look pregnant yet doesn’t mean you don’t have a reason to adapt,” says California-based coach Brianna Battles, MS, CSCS, founder of the Pregnancy and Postpartum Athleticism program. “It’s important to start out with a mindset of adaptability and willingness to honor your varying energy levels.”

Rather than trying to commit to a rigid routine and pushing through fatigue or nausea, give yourself a break. Choose exercises that require little preparation; take extra time to transition between movements; stay well hydrated; and prioritize sleep.

“You’re exhausted and you may not feel good,” but those things aren’t visible, says Stephanie Winters, NASM-CPT, a personal trainer and instructor at Life Time Academy in Chanhassen, Minn. “You have to remind yourself that you’re growing a human. It’s like running a marathon every day.”

The first trimester is also a time to plan for changes you’ll experience later. “It’s a good idea to start being more aware of your posture and daily activities that may be adding more stress to your spine and to your pelvic floor,” says Theresa Plasencia, MPT, a Twin Cities–based women’s-health physical therapist. “It’s also an ideal time to learn how to engage your core and connect with your breath.”

Strive to understand your tendencies during exercise, Battles advises, and learn how to address them before the baby gets in the way. When some women attempt to engage their core during exercise, for example, it may result in bearing down or pushing the pelvic floor downward. During exertion, you want to instead feel a gentle lift of the pelvic-floor muscles.

Additionally, some women put pressure into the linea alba — the connective tissue that supports the abdominal wall — which looks like your belly is pushing out, or in the case of diastasis recti, coning at the center of the abdomen. The harder your core has to work during an exercise, the more you should feel your belly drawing in and tightening.

“Knowing how to connect with breathing strategies can support you during the rest of your pregnancy and postpartum,” Battles says. (For more on this, see “Connect With Your Core” below.)

A proactive approach now can also help stabilize the pelvis and prevent symphysis pubis dysfunction (SPD) and sacroiliac joint dysfunction (SJD) later in the pregnancy.

“Typically, women don’t experience issues such as SPD or SJD in the first trimester, but it’s good for them to use exercise to start stabilizing their pelvis early on,” explains Lindsay McCoy, an exercise physiologist in Minneapolis and cofounder of the One Strong Mama program. McCoy recommends incorporating moves that strengthen the hips, such as lateral-band walks.“Prehab before rehab,” she advises. “It’s much more effective.”

Exercises to Try

Kettlebell Deadlift: The functional movement of lifting a heavy object off the ground is a huge part of motherhood and life, as well as a great way to strengthen your posterior chain and dial in good breathing strategy.

Kettlebell deadlift illustrationIllustration: James Carey
  • Stand straddling a moderately heavy kettlebell. Inhale as you hinge at your hips and bend your knees to lower your arms toward the kettlebell, keeping your shins vertical.
  • Grip the handle, then exhale and drive through your heels to rise to standing.
  • Inhale as you return the weight to the floor.
  • Perform three sets of 10 to 12 reps.


Dumbbell Overhead Press:
The first trimester is a good time to start building upper-body strength to prepare for all the time you’ll soon spend carrying baby.

Dumbbell overhead press illustrationIllustration: James Carey
  • Hold two dumbbells at shoulder height with palms forward. Check in with your alignment, setting your ribs directly over your hips. Inhale.
  • Exhale, then press the weights overhead, keeping ribs stacked over hips.
  • Inhale as you lower the weights to the starting position.
  • Perform three sets of 10 to 12 reps.


Internal and External Hip Rotation:
This exercise strengthens the musculature around the hips, which can minimize and prevent hip discomfort and low-back pain.

Internal and external hip rotation illustrationIllustration: James Carey
  • Lie on your right side with hips and ankles stacked and knees bent at 45 degrees.
  • Keeping your ankles together, lift your left knee to externally rotate your left hip.
  • Then bring your knees together and lift your left foot to internally rotate your hip.
  • Continue internally and externally rotating your hips for one minute, then repeat on the opposite side for one minute.
  • To make it harder, place a ball between your knees or have a partner gently give resistance for you to push against.

This originally appeared in “Fit for Two” in the April 2019 print issue of Experience Life.



Excerpt from https://experiencelife.com/article/how-to-exercise-in-your-first-trimester/

Monday, April 1, 2019

The Parasite Paradox

In 1999, Judy Smith (not her real name) was a single mother in Chappaqua, N.Y., struggling to care for her young autistic son. For years, he had spent much of his time in the basement, gyrating on a swing. Chronic gastrointestinal ­issues made his stomach so distended he resembled a malnourished child; his affect was so flat he seemed absent from the world.

When doctors pushed for a stomach feeding tube, his mother pushed back, putting her son on an elimination diet instead. It reduced his digestive discomfort, but his malaise and apathy remained.

Dissatisfied with this partial improvement, Smith began exploring another approach. She had read a piece in the New York Times about helminthic therapy, a treatment that uses carefully calibrated doses of intestinal worms to address inflammatory disorders.

The researchers believed a lack of exposure to worms and other so-called parasitic hazards might be tied to the rise in allergies, autoimmune diseases, and other chronic ills. Autoimmunity (which includes more than 90 diseases) is the third most common illness in the United States after cancer and heart disease.

This inspired the researchers to experiment with controlled exposure to intestinal organisms that were once common in all of us — such as hookworm, tapeworm, and whipworm — as a way to treat inflammatory autoimmune conditions.

While the research in the article focused on inflammatory bowel disease (IBD), Smith wondered if it might help her son. The more she investigated, the more evidence she found to support their approach.

Reports from scientific journals had begun to tie doses of helminth worms to improvements in autoimmune diseases like multiple sclerosis (MS) as well as complex illnesses like autism — which was critical for Smith’s son.

She soon learned about a gastroenterologist at Tufts University School of Medicine named Joel Weinstock, MD, who was treating children suffering from IBD with a potion made of porcine whipworm larvae. The microscopic eggs are suspended in saline solution and drunk from the vial; some people take them with milk or applesauce.

In 2007, after years of research, Smith procured some vials of the larvae from an internet vendor and administered them to her son.

She describes the change she witnessed as “a little miracle.” He wasn’t cured of autism, but his ­behavior changed profoundly. For the first time in a decade, he began leaving the basement and spending time upstairs, watching television with the family. On his birthday, he didn’t ignore the cake Smith had made, as he had before, but actually blew out the candles. “That was the best day of my life,” she remembers.

Helminthic therapy is still a somewhat controversial treatment; researchers compare it to fecal microbial transplants. At present, some progressive medical professionals are willing to oversee the protocol, but most people who wish to try it are left to order the worms online and conduct the treatment themselves, as Smith did.

An outpouring of recent patient reports and data published in prestigious peer-reviewed literature supports the approach. Classic autoimmune illnesses, as well as neuropsychiatric issues ranging from autism to depression, appear to respond well to helminthic therapy.

The treatment’s premise stems from the hygiene hypothesis — the idea that overly sterile environments have sparked an increase in autoimmune diseases, caused by the body’s immune system attacking itself. Giving the immune system something external to ambush — namely, the organism — appears to help correct this process. These exposures activate the regulatory side of the immune system, which dampens any tendency to overreact to benign stimuli.

Biophysicist William Parker, PhD, who specializes in immune-system research at Duke University, says autoimmunity isn’t the result of just excessive hygiene, but the loss of biodiversity in our environments. This includes reduced exposure to organisms that can live in us ­­— not just the single-celled organisms that make up the microbiome, but also the larger worms that compose what some scientists now call the macrobiome.

We evolved with a variety of organisms that helped train the immune system, he explains. Without them, it can run amok. And this is why some researchers are now rethinking the role of many so-called parasites.

When Parasites Are a Problem

Intestinal parasites have a bad reputation, and they often deserve it: There are strains that can lead to both acute and chronic issues, some severe.

Michael Swenson (not his real name) was so sick that he scored his gut pain at 9 on a scale of 10. He suffered from diarrhea and constipation, often felt nauseated and gassy, and avoided so many foods due to allergic reactions that he’d lost 20 pounds. Yet for more than a year, a long line of doctors, some at major teaching hospitals, could find nothing wrong. Many offered him the vague diagnosis of IBD and often recommended he see a psychiatrist.

When Swenson began working with Connecticut-based functional-medicine physician Kara Fitzgerald, ND, in 2015, his occupation provided her with an important clue: He worked in a long-term-care facility, often a hotbed of infection. She sent out a stool sample for a highly sensitive microbial DNA analysis.

Fitzgerald soon discovered what other physicians had missed — Dientamoeba fragilis, a single-celled organism that can cause nausea, cramping, and chronic diarrhea. A short course of antiparasitics relieved most of his symptoms in just a few days. But rebuilding his gut would be a longer, equally important journey.

There’d been no reported outbreak of infection in Swenson’s workplace, which suggested to Fitzgerald that he had weak “colonization resistance” (difficulty resisting harmful intestinal microbes) thanks to an imbalanced microbiome. So she prescribed more therapy, including botanicals, probiotics, and an elimination diet, which provided more lasting relief. Fitzgerald believes it was the treatment for the Dientamoeba fragilis that cleared the path for healing.

New technologies offer providers a heightened ability to see bugs, but a positive test for an organism, Fitzgerald says, is seldom conclusive. “Just because you unknowingly ate a little worm with your salad and we find its DNA does not mean it is making you sick,” she explains. She has to rule out a host of other possible causes before she decides if it’s clinically relevant.

Humans are biologically diverse, almost to an infinite degree. This is in part due to where we grow up. Someone raised in the United States by parents born in India might get sick from the tap water while visiting grandparents in Mumbai, whereas that person’s mother can still drink Indian tap water decades after moving away without problems. Different environments create different immune tolerance.

So when a patient with a blatant parasitic infection shows symptoms of nausea, diarrhea, bloating, gas, vomiting, fever — even arthritis — Fitzgerald prescribes classic antiparasitics. But when the parasite seems like a piece of the illness puzzle rather than the main culprit, she uses gentler botanicals like wormwood or garlic.

“Virtually all indigenous cultures have excellent parasite cures,” notes clinical nutritionist Liz Lipski, PhD, MS, CCN, author of Digestive Wellness. “When I studied Hawaiian medicine, it seemed that nearly every other plant I studied was used to cure parasites.”

Lipski identifies several of the most useful agents to use when parasites seem to be a smaller part of a larger health picture:

  • Garlic’s active agent, allicin, can fight pinworms and giardia.
  • Berberine is also good for countering pinworms and giardia.
  • Wormwood features an active ingredient called sesquiterpene lactone, which weakens parasitic membranes in pinworms, roundworms, and others.
  • Black walnuts, pumpkin seeds, the Chinese herb chang shan, and Jerusalem oak (a time-tested folk remedy for hookworms) are also popular.

Restoring the Macrobiome

Since we expect intestinal organisms to make us sick, the notion that they can also be used to heal is a little confounding. Yet research into helminthic therapy increasingly suggests that certain organisms can benefit human health in surprising ways.

The treatment has been studied for decades. In the 1990s, Tufts’s Joel Weinstock, then at the University of Iowa, noticed that inflammatory bowel disorders appeared almost exclusively among wealthier people who lived in the most hygienic environments. Meanwhile, studies he read and then conducted suggested that exposure to intestinal worms could protect mice against colitis and other autoimmune disorders that affect the GI tract.

By 2004 Weinstock was running a trial involving patients with two types of IBD: ulcerative colitis, which afflicts the colon, and Crohn’s disease, which can inflame the colon and other areas of the digestive tract. He had subjects ingest calibrated doses of Trichuris suis whipworm larvae, which develop into worms in pigs but are easily vanquished by humans.

The results, published in 2005, reported that 80 percent of the Crohn’s patients improved and nearly three-quarters went into remission; more than 40 percent of those with ulcerative colitis got better as well.

Another notable study soon followed. Argentine neurologists Jorge Correale, MD, and Mauricio Farez, MD, tested helminth exposure for treating MS. Their findings, published in 2007, showed the therapy significantly reduced relapses in the trial’s 12 MS patients. Later research found that the worms seem to suppress the precise immune molecules that worsen MS symptoms while also provoking protective genes.

As word of these studies spread, people desperate for relief from autoimmunity began to self-treat with helminths purchased online. And more scientists took interest, including Duke’s William Parker. His early research convinced him that an immune system gripped by autoimmunity was typically underdeveloped. Its haphazard defense strategy was, quite literally, dumb.

He compares the dys­regulated autoimmune response to a security force with only grenades to use as protection. As a result, it doesn’t always hit its target, and collateral damage is immense. To Parker, it seemed like “adding a single, intestinal worm could have a profound effect.” With a worm to attack, a trigger-happy immune system could calm down and focus.

Parker partnered with sociologist Janet Wilson, PhD, to study people who were self-treating with helminths. Their multiyear survey, published in 2015 and 2016, examined almost 1,000 cases in which the treatment helped alleviate a host of inflammatory conditions, including IBD, allergies, and migraine headaches.

Surprisingly, those taking helminths for inflammatory issues often reported psychological benefits as well: Depression lifted, anxiety dissipated, posttraumatic stress disorder abated, and thinking became clearer.

One patient reported a substantial improvement in symptoms of attention deficit disorder. (These results are consistent with other research tying systemic inflammation to a range of psychiatric conditions, including depression and schizophrenia.)

At the same time, other physicians were conducting similar research with a large group of autism patients who were being treated with helminths. In addition to improved GI symptoms, they reported less sleep disturbance, agitation, aggressiveness, and teeth grinding, as well as fewer tics. To the degree that autism is an inflammatory condition, as new studies suggest, this made sense.

“These organisms can do for us what no drug can, much like exercise,” Parker says.

That perspective is shared by Sidney Baker, MD, a former Yale pediatrician who spent two years as a Peace Corps volunteer in Chad, where parasitic coexistence seemed to inhibit autoimmunity. “I examined and lived with beautiful, healthy, wonderful people,” he says. “I saw tropical diseases like tuberculosis and malaria, but I never saw the kind of inflammatory and auto­immune problems we see in the West.”

This experience led to his interest in helminthic therapy. Now a strong proponent, Baker has created a line of helminths that practitioners can dose as precisely as medicine. He cultivates Hymenolepis diminuta, a species of rat tapeworm often found around farms and grains that co-evolved with human agriculture.

Rats are hosts to the tapeworm and its eggs, as are grain beetles (commonly found in grain supplies). When a beetle ingests rat excrement that contains tapeworm eggs, the eggs develop into mealy worms inside the beetle, Baker explains. Each one is a pupa called Hymenolepis diminuta cysticercoid, or HDC for short. These pupae are the heart of Baker’s treatment. He calls them his “little dudes.”

When it grows in the intestine of a rat, a tapeworm egg becomes a full-fledged worm. But in a human, the immune system typically conquers the egg before a worm can develop. This is how the HDCs help to modulate and regulate the immune response. (Only in rare cases do HDCs become adult tapeworms, which Baker says another medicine can easily eliminate.)

Baker describes this process as the “restoration of immune tolerance.” It’s a precious feature of all complex systems, he explains, and it’s especially critical for proper immune function.

“The immune system is meant to tolerate food and germs,” Baker adds, including some microscopic organisms, just as the eyes are meant to tolerate light and darkness.

The Parasite Balancing Act

There are now parasite zealots at both ends of the healthcare spectrum. Some claim parasites are the root of all ills and promise that purging will restore vibrant health; others see intestinal organisms themselves as a cure-all.

“Yes, it’s hyped in some instances,” functional physician Kara Fitzgerald concedes. Extreme purges, for instance, can damage the gut, especially when parasites are not at the root of the illness. And detoxing without physician guidance can sometimes create more illness than a parasite itself.

Likewise, helminths are still an unregulated treatment. Even Parker acknowledges that there are only a few truly credible vendors and suggests patients identify and stick with them.

Fitzgerald recommends that patients seek a recognized clinician who knows the turf to avoid the risks inherent to self-treatment of a serious health condition. “The very botanicals used to treat parasites — wormwood, for instance — can also damage your liver if you take too large a dose or treat for too long,” she warns.

Only a stool test read by a qualified physician can guarantee that you’re using the appropriate treatment.

Likewise, caution is necessary with helminthic therapy. Along with the accolades, peer reviews continue to be peppered with warnings and criticisms. The worms may be dangerous for people with suppressed immunity, for instance. And, as with fecal microbial transplants, the U.S. Food and Drug Administration is not yet on board.

The agency has published concerns about “deliberate self-infestation” and notes that, without regulation, there remains potential for other “contaminants and/or allergens.”

As always, there are no magic bullets for complex chronic conditions. There are, however, basic health tenets that support anyone caught in their grip.

Melissa Manus, a PhD candidate in biological anthropology at Northwestern University, worked for a public-health NGO in South Africa five years ago. While on vacation in Swaziland, she and a friend got caught in a jungle of reeds while river paddling and were likely exposed to some biting insect living on the grasses. Both women developed a “whole slew of red dots” on their skin.

Although Manus’s rash cleared, she soon became desperately ill with explosive diarrhea, nausea, striking weight and hair loss, and a host of food allergies — all signs of chronic, hyperinflammatory illness.

Doctors found no underlying infection, but Manus says she was ultimately able to return to health with the help of Baker’s “little dudes.”

Still, even she believes the helminthic therapy was only part of the picture. “Other aspects of life are equally important to regulating inflammation and the immune system: managing stress, eating a healthy diet of nonprocessed food, and getting the right amount of vitamins and exercise.”

Unlike pharmaceuticals, Manus says, helminthic therapy is not a “one-stop-shop treatment. It’s part of a more holistic approach toward health.”



Excerpt from https://experiencelife.com/article/the-parasite-paradox/

Tuesday, March 26, 2019

What No One Tells You About Becoming a Mother: A Q&A With Alexandra Sacks, MD

When a woman becomes a mother, huge shifts happen not only in lifestyle, but also identity, notes Alexandra Sacks, MD. As a reproductive psychiatrist, Sacks helps women with depression and anxiety in planning for and during pregnancy, and after birth. But she has also noticed that some patients who didn’t meet the criteria of postpartum depression still felt better after talk therapy to acknowledge the challenges, stresses, and ambivalence involved in becoming a mother. Sacks is popularizing the term for this transition — “matrescence” — through her upcoming book, What No One Tells You: A Guide to Your Emotions from Pregnancy to Motherhood and podcast Motherhood Sessions in hopes of creating a larger, more honest conversation around motherhood.

We caught up with Sacks to learn how new moms can create a supportive environment and care team when a new baby arrives.

Experience Life | What is reproductive psychiatry, and how did you get into it?

Alexandra Sacks, MD | Reproductive psychiatry became a focus when doctors were seeking ways to help manage medication for women with a history of depression and anxiety who become pregnant. We also help those who have their first experience with anxiety and depression when they’re pregnant or in the postpartum period. We’ll see patients struggling with premenstrual dysphoric disorder, infertility, pregnancy loss, or issues surrounding menopause. I’m trained as a psychiatrist and have an interest in women’s issues, so it really just felt like a calling.

EL | Your popular TED Talk and New York Times essay focused on “matrescence,” the transition women experience when they become mothers. Where did this concept originate?

AS | I was seeing patients who didn’t quite meet the clinical criteria for diagnosis of depression, but they felt better after one or two conversations with me about the transition a woman goes through during pregnancy and new motherhood.

We’d talk about how breastfeeding is stressful, and about how some people are not able to do it. Or about how miscarriage is common; about how parenting is often a strain and a stress on your romantic partnership; about how people often find early caretaking of children to be boring and not only hard but not that inspiring. How it’s absolutely normal to question if you are cut out for motherhood or even if it’s the right decision — that that’s a normal question that most people ask themselves around this transition.

So I was trying to find a word to capture what’s not postpartum depression but also not easy about new motherhood, and I discovered the term that [the late medical anthropologist] Dana Raphael coined in 1973, “matrescence,” to describe the transition into motherhood.

I think mothers should be further defining and figuring out what matrescence is and how to support each other around it. I don’t think it needs to be a doctor leading the conversation because I think it’s a lived experience that women are going through.

I really want to create a vocabulary and put this information out into the world to normalize the experience — to give women permission to talk about it and to encourage them to keep sharing their stories to further define what matrescence has meant to them, and really reduce the stigma and shame of ambivalence in parenting.

EL | Why do you think this hasn’t been discussed more broadly?

AS | We’ve been much better about educating the public about postpartum depression. While many women do suffer from that treatable, but serious, condition, the vast majority of the pregnant and postpartum women I speak to have discomfort, but not this disease. I think there’s been a sort of turning away from that conversation for those people.

EL | How can new parents get comfortable with sometimes feeling ambivalent about having a child?

AS | Every relationship in your life has both good and bad feelings attached to it. With your best friends, with your own parents, with your partner — every day is not perfect. That’s not what human relationships are like, and it’s just not going to be any different for you and your baby. It’s a human relationship like any other and there are good days and bad days; there are good feelings and bad feelings, and sometimes they’re mixed together. Human relationships are complex and that’s part of what makes them so rich and beautiful, but they don’t come in little boxes. It’s not a bad thing when you start encountering those moments of complexity with your child. It simply means that you’re deeply engaging as a human being with another human being.

EL | Social media has played an important role in connecting people, but studies have shown that it can negatively affect our mental health. What advice do you have for new moms, who are particularly vulnerable, when they are using these sites?

AS | Social media allows people to often share a filtered version of many of life’s experiences. Life is hard, and sometimes imagining a prettier version of it is a nice vacation for the 10 minutes you’re looking at your phone.

But it can be harmful to focus exclusively on the good times, because oftentimes when we are engaging with social media, we’re alone and we look to it for connection. And oftentimes, when you look at an example that doesn’t feel consistent with yours, it can make you feel more isolated.

Consider using social media to connect to others in a way that might make you feel more supported and might make others feel more supported. I share my work on social media (@alexandrasacksmd) using #MotherhoodUnfiltered, and encourage others to share a moment of vulnerability. It may open up a whole door of friendship. It may help you when you’re alone at home with the baby or awake in the middle of the night.

EL | What advice or resources do you suggest to pregnant or new moms looking to avoid postpartum mood disorders?

AS | Evidence shows that social isolation is a risk factor for depression. When new mothers are isolated and not talking about their real experiences honestly, it can raise their risk for postpartum depression. My hope is also that, by encouraging more honest conversation about these kind of vulnerable and complex emotional experiences, we may even be able to reduce rates of postpartum depression because we’ll be encouraging social support around new mothers for each other, and essentially encouraging community-based talk therapy. Putting your feelings into words is therapeutic.

EL | What strategies can people use to set themselves up for success before baby arrives?

AS | It’s important to figure out how and who is going to support you once the baby arrives. Talk to your partner about the different roles you’ll have, and who is going to help you in those early months of child care.

  • Who is going to help you during the day so that you can leave the house, so that you can get fresh air? And at night so that you can get some sleep?
  • Who will help so that you can go get healthy food?
  • How will you see your friends?
  • How are you going to balance that with parenting? Is it going to be with your partner to share daytime care or is it going to be with other family members? Is it going to be with your friends?
  • If you can afford it, will you get help from someone you hire?
  • If you’re single, who is going to be the supportive team that you create?

Make a list during pregnancy of your favorite forms of recreation and self-care, essentially the things that bring you pleasure — even the things that seem most obvious to you because those things fall away so quickly once a baby arrives — and post it on the refrigerator. When you stop doing the things that help you relax and that help you take care of yourself, that’s when you start cutting pleasure out of your life, and when we lose access to pleasure, it’s very, very easy to start feeling depressed.

Also, think about how you’re going to see the people in your life in a way that makes you feel connected.

EL | Sleep is so crucial to well-being, and parents of a new baby often don’t get much of it. What suggestions do you have for parents to get more sleep?

AS | Before baby arrives, talk about who is going to help you at night so you can get longer stretches of sleep and how you’re going to handle sleeping shifts. Newborn babies often need to be fed every two hours, but the human brain gets extremely depleted and irritable if you are up every two hours or if you’re not sleeping at all at night.

So can you and your partner split the night into two halves where each of you gets an uninterrupted four-hour block of sleep? Can one of you do one of the feeds? If you’re breastfeeding, can the nonbreastfeeding partner give a pumped bottle or formula bottle so that the breastfeeding mother can have a longer stretch of sleep?

EL | What advice do you have for friends and family of a new mom?

AS | Ask them how they’re doing and how you can be of help, and work hard to quietly listen. Ask genuinely and earnestly, and with curiosity and humility. In order to do that, you have to really reflect on where you’re coming from emotionally.

For example, if you’re a grandma and you’re asking your daughter how you can help, you need to sort of put aside your own way of doing things that worked for you when you were a mom. No two humans are the same, so no two pregnant women have the exact story. Try not to assume that you know what they need. Try to ask them what they need.

When a new baby arrives, people want to congregate and celebrate, but if you go to visit someone with a newborn, remember that you are visiting someone who just went through a major medical event. Your hosts are not throwing you a party; they’re in a moment of tremendous vulnerability. Ask if you can bring food, how long they want you to stay, and don’t take it personally if they need to reschedule. Be respectful, supportive, and potentially even limit your visit.

Go to www.alexandrasacksmd.com to find Sacks’s TED Talk, essays, and learn more about her work and upcoming book, What No One Tells You: A Guide to Your Emotions from Pregnancy to Motherhood.



Excerpt from https://experiencelife.com/article/what-no-one-tells-you-about-becoming-a-mother-a-qa-with-alexandra-sacks-md/

Monday, March 25, 2019

How to Exercise When You’re Pregnant

Once upon a time, and as recently as a decade ago, exercise and pregnancy were deemed a bad combination. Conventional wisdom held that women needed to take it easy for the baby’s sake and avoid any exertion that might put the fetus at risk.

Times have changed, and so has this thinking. It’s now common to see pregnant women running endurance races, lifting weights, and practicing yoga (not to mention hoisting heavy toddlers into shopping carts without hesitation) throughout their pregnancies. Search Instagram for #fitpregnancy, and it’s hard to believe pregnancy was once considered a time for women to rest.

This cultural shift comes on the heels of research suggesting that most exercise during pregnancy is safe — and actually offers a number of health benefits. Staying active can help reduce common discomforts (such as back pain), lower the risk of complications like ­gestational diabetes and preeclampsia, reduce stress, boost energy, and improve sleep. It can also help the body prepare for and ­recover from childbirth.

Yet, while more women may feel at ease, practical advice on how to exercise during pregnancy in a way that supports long-term health is hard to come by. Physicians seldom discuss conditions such as diastasis recti, pelvic-floor dysfunction, preeclampsia, hyperemesis, and other conditions until they become an issue, despite ample evidence that women can take proactive steps to reduce the risks of their occurrence.

Even markers of an easy and uneventful pregnancy — the release of relaxin, a hormone that relaxes joints and ligaments in the pelvis, and an increase in overall blood volume and flow — usually aren’t considered when hitting the gym.

On top of these physiological changes, which vary widely, expecting to maintain your fitness during pregnancy and “get your body back” as soon as baby arrives can prove harmful to your mental health.

Women’s health practitioners and fitness experts agree that prospective mothers need more guidance. “Listen to your body” is a solid starting point, but there are plenty of other ways to safely and effectively stay active through each trimester and into the postpartum period. Our guide can help you find your just-right level of pre- and postnatal activity.



Excerpt from https://experiencelife.com/article/how-to-exercise-when-youre-pregnant/

Wednesday, March 13, 2019

A Work in Progress

One of the things that people often assume about Life Time is that we have it all figured out when it comes to how we support our team members’ health and well-being. It’s a fair assumption since we’re in the business of healthy living — and in many ways, it’s an accurate one.

More than 15 years ago, for instance, before it was illegal to smoke in public spaces, we banned smoking in our facilities. The science on the ill effects of smoking was clear, and we needed to walk the talk of behaviors that would positively influence the health of our team as a whole.

Initially, I remember seeing large groups gathered outside the office to smoke at various times throughout the day. But those groups dwindled over time, whether because of the inconvenience, the state-enacted public-smoking bans that came later, or a combination. Regardless, it was the right decision at that time.

Over the years, we’ve taken a similarly proactive approach to developing and implementing health-­improvement initiatives. Still, we’re facing the same challenges as many organizations across the country, including skyrocketing healthcare costs and the negative effects of the modern workplace.

The latter can undermine all aspects of our well-being in subtle yet significant ways. Sedentariness, for example, is associated with a host of short- and long-term health problems. Yet many team members, especially at Life Time’s corporate office, are deskbound or in meetings for good chunks of the day. And then there’s the digital component: Thanks (or not) to technology, many people never disconnect when the workday ends.

We know, however, that when employees are supported in setting good boundaries and prioritizing key healthy-living habits — getting enough sleep, eating nutritious food, moving regularly, de-stressing, nurturing social connections — they’re more focused, engaged, and productive.

This is good for business, too. But healthy behaviors can be tough to maintain in our fast-paced, entrepreneurial environment, even for many of our health-motivated team members.

Which is why it’s more important than ever for us to uphold a culture that supports their healthy habits: When their needs and ambitions are being championed, it also benefits our club members.

We do this at Life Time in a few simple ways, and these are tactics people can advocate for at work, regardless of position:

  • Eliminate unhealthy temptations. Clearing junk food out of the work environment makes unhealthy eating more difficult. At Life Time, we no longer offer soda or candy vending machines, but rather stock water and other beverages that support our Good Food Rules.
  • Encourage movement. To combat inactivity, we make it possible for our team members to exercise during the workday, when it’s convenient for them. If there’s a 10:30 a.m. yoga class on Thursday mornings that someone loves, we try our best to avoid scheduling meetings during it.
  • Create active social opportunities. Several years ago, we began encouraging our employees to participate in athletic events as teams, which built camaraderie and healthy competition. Whether it’s a 5K, a group fitness class, or a quick walk over lunchtime, melding activity with social interactions can inspire people to stick with a routine.
  • Offer options for working remotely. In late 2018 we introduced telecommuting for our corporate team members, giving them greater autonomy over their work–life balance. This requires us to provide technology that effectively supports remote collaboration and communication.
  • Address the body and mind. Holis­tic wellness encompasses physical and psychological well-being. We’re in the early stages of testing a comprehensive and inclusive service for our team members (and eventually members) that will acknowledge the mind–body connection.

As new challenges arise, we’ll continue to create healthier work experiences to meet the needs — always with the mindset that a healthier, more positive work experience is better for all of us.



Excerpt from https://experiencelife.com/article/a-work-in-progress/

Thursday, March 7, 2019

THE LIVING EXPERIMENT: Satisfaction vs. Success

In a world where it can seem like everybody on your social-media feeds is oozing wealth and glamour, racking up awards and achievements, it’s easy to feel like you should be keeping up — striving harder, performing better, achieving more.

That can be stressful. But settling for “meh” or the stagnation of a no-challenge career can also be a soul-crushing endeavor.

So in this installment of The Living Experiment, we explore our relationship with accomplishment and ambition. We challenge some assumptions about what “succeeding” entails, and we share the insights and open questions that we’re still exploring in establishing our own definitions of a life well lived.

Finally, we offer some experiments to help you experience more satisfaction and success in your own life.

What Are You Chasing?

  • Our society’s definition of success often amounts to money, power, and fame. But typically we want these things in order to satisfy other, more basic desires: to feel safe; to be seen and valued; to feel connected, wanted, and loved; to learn, discover, and grow; or to feel part of some higher purpose.
  • If we’re not aware of these deeper whys, our pursuit of outward success can present obstacles rather than on-ramps to our enjoyment of the people, priorities, and moments that matter most.
  • This, in turn, can leave us feeling dissatisfied — and even more desperate for that next promotion, recognition, raise, or status symbol.

Trampled by Tradeoffs

  • Beneath our outward pursuit of “success,” there is often an urgent desire to impress others — or at least to avoid disapproval. At base, this is an inherently human need to feel loved. But it can fuel unbridled ambition, driving us to work nights and weekends, weakening our connections with loved ones, and undermining our health. Or it can tempt us to act in ethically questionable ways, breaking our bonds of trust.
  • So it’s worth asking: In your quest for social approval, do you risk trampling, trading, or undervaluing the good things already within your reach?

Not (All) About the Money

  • Research suggests that the best predictors of life satisfaction are not wealth or social status, but high-quality relationships.
  • Poverty is hugely stressful and works against life satisfaction. But beyond a certain annual income level (research puts it between $60,000 and $75,000 per single individual), more money does not reliably equate to greater emotional well-being.

Notice What Feels Good

  • Often, when we’re busy pursuing big goals, we fail to notice the small, seemingly insignificant moments that offer us the most pleasure, meaning, and satisfaction.
  • Here’s one great way to get in closer contact with the available sources of satisfaction in your life: Whenever you notice something that feels good or gratifying, give yourself permission to linger and soak it in a little longer than you normally would.
  • Gradually extend your satisfaction-basking experiences. Begin seeking out microsatisfactions in every moment, every circumstance.
  • The more you choose to notice satisfaction, the more of it you will experience — and the more successful you will feel as a result.

Experiments

Pilar suggests:
Ask yourself what you’re hungry for — more fun, creative expression, sleep, time in nature, whatever. Then find five to 10 minutes each day to create some small version of that experience as a way to practice getting more of what you want. Notice any resistance or excuses: Those are probably the same obstacles that are keeping you from enjoying satisfaction on a larger scale.

Dallas suggests:
Assess something in your life that is causing you distress, irritation, or discontent. Ask yourself: “Will this still matter in a year?” Listen to the response that comes up first, and then decide what you choose to do about it.

Listen and Learn: Check out this and other episodes of The Living Experiment podcast at LivingExperiment.com. Subscribe via Apple Podcasts, SoundCloud, and Stitcher.



Excerpt from https://experiencelife.com/article/the-living-experiment-satisfaction-vs-success/

Monday, March 4, 2019

7 Self-Care Strategies at Work

If it feels like you spend more time working than ever, you probably do — and you’re not alone.

A 2014 Gallup poll notes that American full-time workers logged an average of 47 hours per week; those connected digitally to their offices often worked even longer. A report commissioned by the Bill and Melinda Gates Foundation in 2012 found that public-school teachers typically work 53 hours per week. And factory workers frequently put in 12-hour days.

Another study indicates that 52 percent of U.S. workers didn’t take all their paid vacation days in the previous year, leaving an average of more than a week unused; 23 percent did not take a vacation at all.

Meanwhile, inflation-adjusted wages have remained essentially flat since 1978, while the portion of workers with employer-provided health insurance (from their own job or a family member’s) fell from 77 percent in 1980 to 69 percent in 2013.

“Productivity increases have only led to average hours worked per week creeping up and up,” says workplace-trends analyst John de Graaf, editor of Take Back Your Time. This suggests that real wages — in terms of hourly remuneration — are declining.

It’s not surprising, then, that many employees feel burned out. A 2017 Gallup poll reveals that more than half of the full-time workers surveyed admitted they were “not engaged” at work, paying only partial attention in the place where they spend the most time, while 16 percent reported being “actively disengaged.”

What’s going on?

“There are a couple of issues here, and one of them is money pressure,” says financial educator and advocate Ruth Hayden. “Worrying about money makes work so much more stressful and unhealthy.

“The other is the work itself — the pressure on people to perform. I keep hearing how hard everyone is working, how they’re feeling like they have a job and a half.”

Most of us are familiar with the increasing pressure of the always-on workplace, where the workday and workweek never really end. This skewed balance often leaves us frazzled and unfulfilled.

“If you were to design a workplace reflecting all the stuff we know about how the brain works, it wouldn’t look anything like today’s open-plan, distraction-amplifying spaces,” says Alex Soojung-Kim Pang, author of Rest: Why You Get More Done When You Work Less.

As for the hours we work, Pang says this: “Americans have a long history of valuing overwork. One of the ways to get ahead is to simply outwork everybody else.”

While none of us can single-handedly change the rules or the culture, we can revise how we relate to them. The following strategies can help you take care of your health and spirit on the job.

Bring Your Body to Work

When a workplace culture encourages long hours and competition, taking breaks to move and eat quality food throughout the day may not feel like a priority. Yet meditation teacher Sharon Salzberg, author of Real Happiness at Work, stresses the importance of listening to our bodies, whether we’re loading boxes or spending long hours at a desk.

“The human body is not designed to expend energy continuously,” explains ­Salzberg. “Our bodies regularly tell us to take a break, but we often override these signals and counter our fatigue with stimulants, including coffee, sugar, and so on.”

“People assume that being ‘knowledge workers’ means we have to interact with a screen all day, and that our bodies don’t matter, and that every moment of the day is like every other,” adds Pang. “None of this is true. There are biological rhythms to attention and creativity, and we are more productive if we recognize and work with them.”

To increase your focus at work, pay attention to those rhythms. If you’re sharpest in the morning, aim to schedule important meetings before noon and save repetitive tasks for the late-afternoon lull. This can increase your productivity — and leave you with more energy at day’s end.

And try to take a brief break every 90 minutes or so throughout the workday; this gives your brain a chance to recharge. Just standing outside and feeling the breeze for a moment can be restorative. (For more on why, read Take a Break.)

Finally, while scarfing down lunch at the desk as you frantically check email can now seem nor­mal, our bodies usually disagree: They often rebel with digestive distress or poor sleep.

Even if all your coworkers eat quickly or skip lunch altogether, try reclaiming your meal break anyway. If you habitually eat in a rush, take a walk outside for some fresh air before lunch. Bring food from home and eat somewhere without a screen in front of you.

Personalize Your Work Environment

Unless you work strictly from home, your workplace likely reflects someone else’s design tastes. Yet research shows that empowering workers to decorate their environments can improve energy, mood, and even efficiency.

In his book Messy: The Power of Disorder to Transform Our Lives, economist Tim Harford describes a 2010 study in England that observed how recruits performed tasks in differently decorated environments, some that were spare and sterile, others that they could arrange themselves. Not surprisingly, the participants preferred spending time in the spaces they’d been invited to design. They also completed more work in the “empowered” spaces than in those decorated without their input.

“In a modern office environment, there can be good reasons why people aren’t in full control of their work — say they have to respond to their customers and boss,” Harford says. This demand for responsiveness, however, requires energized and engaged workers, and that’s all the more reason to give them control of their environments where possible.

A personalized environment will mean different things to different people: It could be a special stone on the desk or a full cubicle redecoration, complete with rug and designer lamp. If your employer doesn’t allow this, bring a framed photo or two to set up and take down each day. The objects matter less than the act of exercising some influence over your surroundings.

Set Clear Boundaries

Digital communication offers several benefits; it allows many of us to work remotely, for example. But it comes with a major caveat: Work follows us everywhere. Setting boundaries is crucial for our well-being and the health of our relationships, as anyone who’s ever interrupted a conversation to respond to a work email knows.

Good boundaries are also important for productivity.

“When we attempt to focus on multiple tasks simultaneously, what happens is that we switch back and forth between tasks, paying less attention to both,” explains Salzberg. This often means tasks take longer and we make more mistakes.

Working only during business hours protects the quality of your attention, both on the job and off. Set a firm end to your workday. If you’re tempted to check email after hours, try setting limits on devices. Shut off your phone during family time. Use an app, such as Freedom, to freeze your online access for up to eight hours. And above all, take all your vacation days — and leave work behind.

Manage Your Meetings

Meetings have become a huge time-eater in today’s workplace. More than half of the office workers surveyed in a 2017 poll labeled “wasteful meetings” as the biggest obstacle to getting their primary work done. A few simple measures can help:

  • Conduct your next meeting while standing up. People tend to be sharper when they’re not sitting. They’ll often make their points more efficiently, perhaps because no one wants to stand around all day.
  • Try scheduling your next meeting for half the time you’d normally take; see if it helps improve focus and efficiency.
  • Set a clear agenda, and check items off the list as you proceed.
  • Be selective about invitations. If someone’s presence isn’t crucial to a project, assume his or her time is better spent elsewhere.
  • Make it acceptable (and shame-free) to call out those who go off point, repeat something already noted, or process out loud.
  • End on time.

Communicate Compassionately

Most of us have a colleague we find challenging. While we usually can’t control who gets hired, we can control how we communicate — including with those who trip our triggers.

One useful approach for both work­place and personal relationships is called Nonviolent Communication (NVC). Developed in the 1960s by the late psychologist and mediator Marshall Rosenberg, PhD, NVC is based on the premise that all human behavior stems from universal needs and that a compassionate approach can free up energy wasted in conflict.

The process has four steps:

  1. Observe a conflict without generalization or judgment.
  2. Identify feelings without attaching blame.
  3. Locate the universal human need at play.
  4. Request — rather than demand —a positive outcome.

Instead of demanding a distracted colleague’s attention, for example, try expressing a need for shared focus in that moment. Or rather than complaining to a coworker because he’s always late for meetings, tell him that when he’s late it feels as if he’s not prioritizing the project.

This approach leaves room for mutual problem-solving. Perhaps someone who’s late is having trans­portation issues; someone whose attention wanders may be overloaded with tasks.

“Reframing in this way helps us to move from a victim position to an empowered position that increases our choices and our compassion,” says psychologist and leadership coach Yvette Erasmus, PsyD, LP. “And we rehumanize people we’d previously seen as ‘difficult.’”

Salzberg points out that good communication at work also includes how we talk to ourselves.

“We often lie to ourselves about our true feelings,” she explains. “We believe that if we tell ourselves the scary truth, we’ll be forced to explode our lives. This paranoia about being fully honest fosters unhappiness in the workplace.”

Still, Salzberg believes that honesty will lead to more peace at work, not less.

“I have a friend who described herself as someone who could never say no,” she says. When the friend spent time in meditation reflecting on times she wanted to say no but didn’t, “she would feel this near-panic rise up in her — and she learned that was her signal to say, ‘I’ll have to get back to you on that later.’ Then, once she had some space, she could say no when she needed to.”

Honor Your Values

Finding purpose at work is crucial to avoiding burnout, yet many workplaces restrict how employees dress, act, even communicate. It can be tough to find a sense of meaning when it feels as if your every move is being managed.

Still, according to some experts, finding purpose can be as simple as paying attention to your breath.

“There’s a saying: Live short moments many times,” says Salzberg.

“Don’t pick up the phone on the first ring. Let it ring three times and breathe. These purposeful pauses are just a way of returning to yourself and the moment, of stepping away from the pressure and the chaos, and of reuniting with yourself and your values.”

Salzberg also recommends reframing how we view our jobs, which is more than making the best of a bad situation. When we decide what makes our work meaningful, we’re better able to express our deep values, even within the job’s constraints.

“I understand that one of the greatest sources of happiness at work is a sense of meaning, but sometimes the meaning isn’t going to be in the job description,” she says. “Take someone who works in a call center fielding complaints. It may not be the job of her dreams, and on many levels might be really difficult, but she can find meaning in helping someone have a better day and treating them with love and respect.”

Know Your Exit Strategy

Human dignity depends on feeling some agency and control, and a healthy relationship with work means overcoming the sense of being trapped in a job. Hayden works with clients to reframe their careers, designing a résumé that focuses on their entire professional self rather than a dry biography.

“Rather than thinking they’re stuck — they don’t get paid enough and they can’t stand it — we talk about how to use their current position as leverage for the next one,” Hayden says. “I have them make a résumé that lists what they know how to do and what they’ve done, rather than what companies they’ve worked for.”

She recommends splitting your résumé into sections, such as “software and technology” or “education and literacy,” with bullets under each section enumerating your skills and experience in that area.

“People start to realize how smart they are,” she notes, “and where they can head as they think bigger.”

De Graaf suggests a similar process of taking stock of your resources and deciding what’s most important to you. He uses the metaphor of packing for a backpacking journey.

“The backpacker has to ask what’s essential,” he explains. “Usually, the big problem is that the person tries to bring too much stuff. America has a huge backpack right now — it’s struggling under it; it’s falling over. And it’s thinking that the answer is to put more stuff into the backpack, which also means we’re working longer and harder.”

In other words, if you’re holding on to a miserable job strictly because it pays a lot and then spending a lot to soothe your shattered soul, you might consider lightening your load.

Ultimately, the workplace is a meeting ground for humans where all our failings, idiosyncrasies, and blind spots are played out for 40-plus hours every week. Practicing self-care in how we conduct ourselves and communicate with others allows us to find more positive, constructive ways of interacting with our jobs — which is to say, our lives. And what could be more valuable than that?

Self-Care for the Self-Employed

Carving out an independent path as a freelancer, consultant, or entrepreneur can be an exhilarating journey toward self-realization. But self-employment comes with its own sources of stress and worry. These are a few best practices for maintaining your balance.

Create a routine. Self-employed people can get sucked into long hours that turn into cycles of burnout. When possible, set regular hours and create a dedicated workspace in your home or elsewhere (see below) that you can leave when you need to recharge.

Build in rest and exercise. You’re writing your own calendar, so schedule daily exercise, regular meals, and the occasional nap to restore your creativity.

Make a budget. Income can be erratic: Create a monthly budget reflecting how much you absolutely need to earn to cover housing, food, recreation, healthcare, and other basic expenses. Hayden recommends setting aside several months’ worth of these costs so you feel more room to breathe. If you suspect you’re falling short, devote some time each week to reaching out to new business prospects or clients.

Get out of the house. Working only at home can be distracting. Locate the best coffee shops and libraries where you can put in productive hours. And look into coworking spaces — many have flexible leasing plans and can be great places for finding new clients and cultivating the social benefits of the traditional workplace.

This originally appeared as “On the Clock” in the March 2019 print issue of Experience Life.



Excerpt from https://experiencelife.com/article/7-self-care-strategies-at-work/

Thursday, February 28, 2019

How Does Screen Use Affect My Eyes?

“Digital devices are wreaking havoc on our eyes, due to overuse,” says Sam Berne, OD, an integrative optometrist in Tesuque, N.M..

The American Optometric Asso­ciation identified a condition called computer vision syndrome: dry eyes, eyestrain, blurred vision, and headaches that are linked to staring at a screen for too long without a break.

“Whenever our eyes are focused on one distance for a long period of time, they’re making repetitive movements,” says Berne. “Over time, as we keep making these repetitive movements, our eyes become weaker and we’ll get strain and fatigue, as well as other problems.”

Blinking is also critical for cleansing and lubricating the surface of the eye, and studies show that we tend to blink less when using a digital device. The smaller the screen, the less we blink.

Other conditions, like nearsightedness, glaucoma, and macular degeneration, are becoming especially common in younger generations. It’s unclear whether screens are the direct cause, but to the extent that they keep children inside, with less exposure to natural light, they may be a contributing factor.

A recent study in JAMA Ophthalmology found that rates of nearsightedness in Chinese schoolchildren rose more than 50 percent between grades one and seven, and a lack of time spent outdoors was a key suspected cause.

Finally, blue light, a high-energy wavelength present in natural UV light and also emitted by digital devices, may increase the risk of painful dry eyes, cataracts, and macular degeneration. “Blue light is slowly blinding us,” says Brisco.

To protect your eyes when using digital devices, look up and into the distance every 20 minutes. Use an app like f.lux or wear glasses that filter blue light; both approaches will protect your eyes from the sun-like stimulation of blue light in the evenings, which can disrupt sleep.



Excerpt from https://experiencelife.com/article/screen-use-affect-on-eyes/

Wednesday, February 27, 2019

How to Get More Collagen

Collagen may be best known for its role in keeping skin firm, yet as the most abundant protein in the body, it also does a whole lot more. Studies suggest its amino acids can help reduce joint pain and other arthritis symptoms, protect the delicate lining of the gastrointestinal tract, and even promote healthy sleep.

“Collagen is an important part of the body, especially with conditions we become concerned about as we get older — things like decreasing bone density and joint health, and arthritis,” says functional physician Susan Blum, MD, MPH, founder of the Blum Center for Health in Rye Brook, N.Y.

Our collagen stores decline naturally as we age, however, and certain environmental factors, like stress and toxic exposures, can further slow its production. This may lead to a host of unwelcome issues — stiff joints, sagging skin, and the creeping onset of arthritis symptoms.

As mainstream knowledge of collagen’s benefits has grown in recent years (especially its connection to gut health), the popularity of supplements has also surged: Collagen powders now crowd the shelves at natural-food markets, and bone broth (an excellent whole-food source) has begun appearing on health-conscious restaurant menus.

As is often the case with “new” health products, the risk that collagen marketers promise too much looms large. But health experts generally agree that the protein is essential to our overall health, even as they sometimes disagree about how much we need, the best sources, and how to most effectively support its production in our bodies.

Read on to learn more about this vital — if sometimes vexing — protein.

Why Collagen Matters

Collagen protein is a central component of the body’s connective tissues, including skin, tendons, and ligaments. It’s also found between the spinal discs and in bones, muscles, fascia, cartilage, blood vessels, the gut, and even the corneas.

Its amino acids — especially glycine — offer powerful health benefits. Studies have connected the amino acids to improved immunity, tissue resilience, protein synthesis, and wound healing, as well as increased antioxidant activity. Glycine, specifically, has also been shown to reduce the risk of developing several chronic conditions, including obesity and type 2 diabetes.

“People typically focus on how collagen supplements make your skin beautiful, and obviously that’s a big deal,” says Kellyann Petrucci, MS, ND, author of Dr. Kellyann’s Bone Broth Diet. “But collagen is also a powerful inflammation fighter because it is loaded with anti-inflammatory glycine — and we now know that reducing chronic inflammation is the biggest key to preventing chronic conditions.”

Collagen contains other stand-out amino acids as well. Proline, for example, supports skin health and wound healing, while hydroxyproline (which the body makes from proline) strengthens connective joint tissue.

The Collagen Process

Because collagen production wanes as we get older, health experts often recommend more collagen-rich foods and supplements to offset any effects. But there’s some debate about how much these interventions help.

“Some studies might suggest that eating collagen increases collagen in the skin by a certain amount,” says functional physician Thomas Sult, MD, of the 3rd Opinion clinic in New London, Minn. “But was collagen really rebuilt in the skin?”

When we eat collagen, he explains, digestive enzymes break it down into single amino acids and small peptides. The body absorbs them, at which point they may be repurposed back into collagen — or not.

“Is there soft evidence that eating collagen may help restore collagen? Yes. Is it conclusive evidence? No,” Sult says.

But other research suggests supplemental collagen may help ease symptoms of rheumatoid arthritis (RA) without the side effects of conventional drugs. In a study of 228 patients with RA who received either a placebo or one of four differently sized doses of oral collagen, researchers found that participants experienced positive results from even the lowest collagen dose.

And considering the many factors that can accelerate collagen degradation — such as overexposure to the sun, environmental toxins, sugar, and stress — there are plenty of reasons to add a moderate dose of collagen to your diet, notes Trevor Cates, ND, author of Clean Skin From Within.

How to Get More Collagen

“It’s crucial to enhance your body’s own production of collagen,” says Petrucci. She recommends whole foods first and supplements second. Certain fare helps stimulate collagen production, and specific nutrients — including vitamin C — are necessary for this process.

Whole Meats

Because collagen comes from animal tissue, one might assume eating more meat will help. Yet much depends on the type of meat.

Certain cuts, including roasts, sausage, and skin-on chicken, contain connective tissue rich in collagen. Simply opting to eat whole, bone-in chicken with the skin on, for instance, is an easy way to incorporate more collagen into a meal.

Most of us eat primarily lean muscle meat, says nutritionist Samantha McKinney-Bielawski, RD, LD. But when we eat skinless, boneless chicken breasts, for example, we lose the connective tissue and the collagen that’s present in skin-on meats cooked with the bone.

Skinless, boneless muscle meats pose other problems as well. They are high in methionine, an amino acid that raises homocysteine levels, which research has linked to an increased risk of metabolic disorders, chronic inflammatory conditions (including cancer and cardiovascular disease), and accelerated aging.

Our ancestors, who ate more parts of the animal, tended to avoid these health issues, possibly because eating bone-in meats and other collagen-rich animal tissues helped mitigate methionine’s negative effects, thanks to the glycine.

Meanwhile, pescetarians are in good shape. Fish broth and canned salmon are prime sources of collagen. Fresh wild-caught salmon contains plenty of zinc, which activates the proteins needed for collagen synthesis. Cod, mackerel, and other types of whitefish are loaded with glycine and proline.

Bone Broth

“Drinking bone broth is an excellent way to supply your body with collagen and its building blocks,” says Petrucci.

Making your own bone broth requires patience but little else. All you need are bones (chicken, beef, or fish), some apple-cider vinegar to help pull gelatin from the bones, and whatever vegetables you like. Put all the ingredients into a large stockpot or slow cooker and simmer for 24 to 48 hours. (For a recipe, see How to Make Bone Broth.)

When choosing bones, opt for grassfed, organic livestock sources or wild-caught fish. This is especially important because any toxins the animal harbors will be concentrated in the long-simmered liquid.

Most natural markets now carry premade packaged bone broth, but shelf-stable brands tend to offer less collagen than homemade versions, because manufacturers typically cook the broth at higher temperatures for shorter durations. Look for freshly made collagen-rich broths in the refrigerated or freezer section when you can’t make your own. (Note: Broth containing plenty of collagen thickens when it cools. If it stays clear and thin, it’s lacking.)

Plant-Based Collagen Boosters

Vegetarians and vegans can choose from a variety of plant-derived compounds that deliver benefits similar to those of collagen.

L-glutamine, for example, addresses gastrointestinal issues. You can find it in red cabbage, asparagus, broccoli raab, and other whole foods, or take it as a supplement. In fact, Sult considers L-glutamine even more powerful than collagen for healing intestinal permeability.

Petrucci recommends emphasizing the following foods, which contain plentiful amounts of the amino acids that make collagen so beneficial:

  • Glycine-rich foods, including bananas, beans, cabbage, cauliflower, kale, kiwi, pumpkin, and spinach.
  • Proline-rich foods, such as asparagus, beans, buckwheat, cabbage, cucumber, chives, mushrooms, seaweed, spinach, and watercress.

This originally appeared as “The Collagen Connection” in the March 2019 print issue of Experience Life.



Excerpt from https://experiencelife.com/article/how-to-get-more-collagen/