By Cristina McMullen, Bio-Energetic Practitioner, Certified Wellness Coach

The last couple of years have been a doozie! The novel Coronavirus, SARS-CoV-2, disrupted life as we knew it.  So much happened around us that was out of our control, resulting in so much fear and anxiety in us and the people we love.  Not to mention all of the uncertainty about the future, as it doesn’t seem like things will go back to “normal” anytime soon.  

All of the stress weighing heavily on us during this season has a negative impact on our immune systems, right when we need them to be at their strongest! But there are some simple steps we can take today to help strengthen our mental, emotional, and physical health, protecting our mind, body, spirit, and immune systems in the wake of this pandemic. 

Breathe, Meditate, and PRAY

We’re all guilty of focusing on the negative things in life at times.  This gets compounded when all we hear and see everywhere is negative, and often conflicting information.  This is where we need to STOP listening to the news, STOP scrolling social media, and retreat to a quiet space.  Empty your thoughts and just try to relax.  Take some deep belly breaths while thinking about all of the good things that you have going for you.  What are all of the things you are grateful for?  The deep breathing will send messages to your brain to calm down and relax, and counting your blessings will help you focus on all the positive things around you.

We must also not forget the power of prayer.  The Bible says “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your mind in Jesus Christ.” (Philippians 4:6-7).  

The more we turn our eyes to our Heavenly Father, the more at peace we will become with the chaos around us.  He has the power to ease our fears.  This is because, through Him, we do not have a spirit of fear, but one of power, of love, and of a sound mind.  When we find rest in Him, He provides us everything we need to live a more peaceful, healthier life. 

    Eat a Nutrient-Dense, Virus-Fighting Diet 

Every time you take a bite of something, you are either promoting disease or fighting it.  Now is a time that we really need to be focusing on the foods that help to fight disease and avoiding those that promote it.

Things that we should be avoiding right now include packaged, highly processed, and sugar laden foods.  These foods not only lack the nutritional value that we are supposed to be getting from the food we eat, but they contain a lot of fake, chemical ingredients that are foreign to our bodies.  And when our immune systems see something foreign they trigger an inflammatory response.  Things high in sugar also directly impact our immune systems.  Did you know that within 30 minutes of eating simple sugars, the ability of some of our white blood cells, called macrophages, to “eat up” bacteria and viruses decreases by 50%?  And that lasts for at least 5 hours!

As we cut out sugars, we need to focus on eating more nutrient-dense foods.  These include an array of colorful fruits and vegetables, lean meats (especially those high in omega 3 fatty acids), and a plethora of fresh herbs.  By eating the colors of the rainbow, you are sure to get a wide variety of phytonutrients and antioxidants as well as vitamins and minerals like A, C, D, Zinc, Quercetin, and Sulfur for proper immune function and antiviral support.  Herbs like Rosemary, Thyme, Sage, and Oregano all have antiviral properties to them as well and have actually be shown to kill other forms of coronaviruses.  

Remember to relax and actually enjoy your meals.  We have become a society that is so busy with life that we no longer sit down to enjoy the food we are eating or the company we are eating with.  This “eating on the go” makes it super hard for our bodies to actually digest what we are eating, and thus prevents us from absorbing the nutrients we should be getting from our food. 

Hydrate

Not only is water good for our overall physical health, but it is actually good for our emotional well-being as well.  In Traditional Chinese Medicine, each organ is associated with a given emotion.  It is believed that, if an organ is under stress or isn’t functioning optimally, then that person would be more likely to experience the emotion associated with that organ.  The kidneys are the organ that benefit the most from proper hydration.  And can you guess what emotion is associated with kidney health?  FEAR.  So make sure you are getting at least half of your body weight in ounces of water daily.  

Exercise

Exercise and all forms of physical activity increases our overall health and sense of well-being.  Ever heard of someone say they needed to go for a run in order to blow off some steam?  Well, this is because, while we exercise, our bodies release neurotransmitters called endorphins.  These endorphins are called our ‘feel good’ hormones and are responsible for the feelings of relaxation and optimism that accompany a good workout. Regular exercise also helps to reduce our stress levels by reducing our stress hormones, including adrenaline and cortisol, while also improving our ability to sleep.  And we all know how much better we feel after a good night’s rest!

Physical activity has also been shown to increase serum ACE2 receptors in the body.  Why is this important?  Well, SARS-CoV-2 attaches to ACE2 receptors usually found on our organs in order to enter our cells and replicate.  The theory is that, if we have an abundance of ACE2 floating around in our bloodstream, then the virus will attach to those first and will simply be flushed out of our bloodstream.  So regular exercise, whether it be a walk, run, or bike ride around the neighborhood or some weight lifting, might be yet another tool we can use to help combat COVID. 

Get Enough Sleep

Proper sleep is essential for optimal health.  Not only do we just feel so much better after getting a good night sleep, but sleep actually increases the number of and the ability of our white blood cells to fight off unwanted viral infections more efficiently. This is because, while we sleep, Melatonin is hard at work in our bodies.  When it comes to immune function, Melatonin stimulates the production of granulocytes, macrophages, and natural killer cells.  

Melatonin is actually receiving some attention when trying to figure out why children seem to be less affected by COVID-19 than adults.  This could be due to the fact that children tend to have very high levels of melatonin in their bodies, and production decreases with age.  Although not confirmed by a scientific study, it is a very interesting hypothesis.  

Laugh

Ever heard the saying “laughter is the best medicine?”  Well, turns out it just might be!  Numerous studies have shown that laughter alone can decrease your stress hormones while also increasing the body’s immune cells as well as infection-fighting antibodies.  In fact, just 5 minutes of laughter can boost your immune system for over 24 hours!

Support Your Body with a High-Quality Supplements and Detoxifying Therapies

I get it, a lot of these suggestions are easier said than done, and they take ongoing time and practice.  As you start incorporating these habits, it would be beneficial to support the body with a few supplements.  Here are a few of what I like to call “security blankets” for stress relief and immune support.  

Adaptogenic Herbs: There are a whole host of herbs out there that help to modulate the stress response.  Some include Rhodiola, Schisandra, and Eleuthero.  While a single one can definitely be helpful, they tend to work synergistically together and have an even more powerful effect when combined.  We have quite a few different blends of adaptogenic herbs in the Nutrition Shop and are more than happy to recommend the perfect blend for your needs.  

Natural Sleep Aids: Supplements that contain things like Valerian, Hops, Passionflower, Mimosa, L-theanine, and Melatonin can help to relax the nervous system so that it is easier to fall asleep at night.  Some of my favorite blends in our Shop include HPA Axis Sleep Cycle, Serenitin Plus, Best Rest, and Liposomal Melatonin.  We even have some chewable forms for kiddos who can’t quite swallow pills yet. 

Antioxidant/Nutritional Support: Let’s face it, even with the healthiest of diets, we are still missing out on some vital micronutrients every day.  This is why I personally add a scoop of chocolate greens to my coffee every single morning and regularly make some “chocolate milk” for my kids.  This way I know we are eating a big ol’ salad with every scoop without actually eating something that looks green.  And who doesn’t like chocolate?

Immune Support: Just like it is smart to supplement our diets with something like chocolate greens, it is also wise to support the immune system with powerful herbs.  My favorite supplement in our Shop is called Immunitone Plus.  This remedy contains a blend of Astragalus, Andrographis, Elderberry, Green Tea, Mushrooms, and Lauric Acid. These work together to support normal natural killer cell activity as well as to balance cytokine activity.  This is extra important right now because COVID-19 becomes very dangerous when the body goes haywire and produces a mass abundance of inflammatory cytokines in something called a cytokine storm.

Massage: We all know just how relaxing massages can be, but did you know that they are also very beneficial for the immune system?  That’s right!  Massages help to get the lymphatic system moving, transporting disease-fighting cells throughout our bodies.  When our lymph system is congested, our immune system cannot function as well.  If you haven’t had a massage since the shelter-in-place was lifted, you need to schedule yourself one ASAP!  Our Therapist Nancy Robinson is absolutely amazing and I squeeze in sessions with her as often as I can! 

Acupuncture:  Our bodies just cannot function at their best when our meridian pathways are congested or blocked.  This is because our body’s vital life force, called chi, moves throughout our meridian pathways.  And when our chi is stagnant, this leads to a plethora of health issues.  By focusing on certain acupuncture points, our Acupuncturists can most certainly make sure that the meridians associated with our bodies stress response and immune function are open and clear. 

HOCATT:  Sometimes I wonder if there is any health issue HOCATT CAN’T treat!  This is because it does so many things.  First, the steam sauna raises the body’s internal temperature, thus mimicking a fever.  This gives the immune system practice for when it really needs to fight something off.  Then ozone itself helps to kill off unwanted pathogens and basically “disinfects” its environment.  Pathogens don’t stand a chance when you’re getting regular HOCATT sessions! 

As you navigate this season, please know that our staff is here to serve and support you in any way we can. Call or stop by our office for holistic health recommendations and protocols for your family!   

The summer has come and gone, and just like that, it’s time for another school year. Amidst the chaos of preparing for the academic year (school supply shopping, orientations and activities sign-ups…oh my!!), don’t forget to give equal attention to planning for a great year as it pertains to your kiddo’s health!  

As parents, we want to do all we can to make sure our children have the energy, focus, and of course the strong immune system, that they will need to have an amazing year. Here are a few tips to help get you started.

Nourish Them Well

One of the most important things that we can do to impact our children’s lifelong health is to encourage a nutrient-dense, whole foods diet. If your kids are anything like mine, they are constantly being offered junk foods full of chemicals, artificial ingredients, and sugars everywhere they go. As you prepare for the coming year, remember to make plans to have the best choices possible available at your house.

• Incorporate more whole foods in your meals and recipes, such as high quality proteins (choose pasture-raised meats, wild-caught seafood, and unsalted nuts and seeds), plenty of fresh fruits and vegetables (choose non-GMO/organic whenever possible), whole grains, and of course, plenty of good beneficial fats to boost brain power! 
• Find ways to reduce sugars and artificial sweeteners, corn syrups and trans-fats.
• Avoid ingredients that your child might be sensitive to, especially if they have any chronic health, behavioral, or immune challenges. If you aren’t sure whether your child has food sensitivities, our practitioners at Longevity Health Center are here to help you identify them!
• Encourage good hydration by offering plenty of water and limiting juices, sodas, and energy drinks, and other diuretics in your home.

Create a Healthy Home Environment and Culture

When it comes to our health, what we put into our mouths is just the beginning. Our kids are rapidly growing and developing. They’re constantly being bombarded with physical and emotional stressors. We all want our children to learn healthy habits so they can guard against emotional and physical stress and lead a long and thriving life. These habits start with you! Here are a few ways you can create a culture of whole and healthy living in your home. 

• Allow plenty of time for sleep and rest. Our busy schedules are go-go-go!  Your child needs plenty of good-quality sleep to restore and re-energize for the coming day.  Just like us, our kids need down-time to recharge their minds, bodies, and spirits. 
•  Encourage open communication and positive family relationships.  Try to protect the family dinner meal time a few times a week, using it as a time to connect and ask about the highs and lows of each family member’s day. 
• Limit screen time, and ensure the media that your child consumes is age-appropriate and that its messages align with those that you want your children to receive.
• Teach responsibility by assigning developmentally appropriate chores around the house and care-taking tasks for younger siblings or pets.
• Encourage mindfulness and gratitude by teaching prayer, meditation, and breathing techniques to your kids. Consider participating in worship and community service as a family.
• Opt outside! Take a walk outside after dinner, enjoy an afternoon at the park, plan an annual camping trip, or other ways to spend quality time together in nature. 
• Switch to non-toxic personal hygiene and household cleaning products.
•  Install drinking and bathing water filtration systems in your home.

Provide Supplemental Support 

Despite our best efforts to ensure our children get proper nutrition and learn healthy habits, it’s impossible to do everything perfectly. We are limited by time, budget, and resources, and some things are just out of our hands! Supplements are a great way to give our children extra support.  Consider adding the following supplements to your little one’s daily routine.

• Whole Food Multi-Vitamin:

When it comes to a multi-vitamin to supplement your child’s daily vitamin, mineral and antioxidant intake, quality matters. Don’t settle for the popular brands that are loaded with artificial ingredients and sugars. I personally try to give my children nutritional supplementation from food, so the vitamins and minerals can fill in any gaps in their diet! Our family favorite is whole food greens powders. Throw them in smoothies, muffins, or even popsicle treats for your kids.

Product Spotlight:  Indigo Greens by Ortho Molecular

Why we love this product:  It’s certified organic, loaded with nutrient-dense vegetables, super foods and antioxidant rich fruits and berries.  This product is allergen free and the taste and texture can’t be beat!

• Probiotic

Believe it or not, your child’s digestive tract should contain over 400 different types of bacteria that work to promote healthy digestive and immune function. Since the standard American diet of processed foods depletes us all of this beneficial flora, it’s important to take a probiotic supplement from an early age.

Product Spotlight:  HMF Fit for School by Genestra

Why we love this product: It’s chewable, it tastes great, and it contains over 12 billion live cultures of research-driven probiotic strains to significantly improve immune, digestive, and even respiratory function!

• Omega-3 EPA/DHA

When it comes to the food pyramid that we were taught when we were kids, nutritionists are now teaching us to basically flip it upside down. Once again, the standard American diet is highly lacking in these beneficial fats. Children need these good fats, not only for their rapidly growing brains, but for their eyes, skin, joints, hearts, and even for their hormone production!

Product Spotlight:  High Potency Omega-3 EPA/DHA by Barlean’s

Why we love this product:  It’s liquid but it tastes and smells great!  Also, it’s highly concentrated, with 1,500 mg of Omega-3 EPA/DHA in a single serving!

Be Prepared for When Illness Strikes

Of course we want to rest easy at night knowing that we have done everything that we possible can do to protect our kids from illness, but unfortunately, it’s inevitable that our kids will have an immune response from time to time. And this isn’t necessarily a bad thing! Some studies suggest that common illnesses in childhood actually help us to build immunity for more serious illnesses later in life.  Even so, there is nothing that breaks a parent’s heart more than to see their child suffering. When illness strikes, we want to be ready to strike back!   

In many cases, antibiotics are not the answer. More and more medical doctors acknowledge that the widespread overuse and misuse of antibiotics is the key contributing factor to the rise of antibiotic resistant infections in our country. Other problems that can result include chronic infections, candida overgrowth, skin ailments, weakened digestive function, food sensitivities, environmental allergies, and weakened immune function.  So if we can’t run to the grocery store to pick up a 10-day round of amoxicillin, what can we do? I recommend having an arsenal at the ready! Here are my go-to choices to kick the sniffles to the curb!

• Vitamin D3

Among its many benefits, D3 activates the immune system to defend against invading microorganisms.  We get this fat-soluble nutrient through sun exposure, but during the dreary winter months of cold and flu season, it’s often necessary to get it through supplementation.  As a general rule, children should take a daily dose of 1,000 IU for every 25 pounds of body weight.

Product Spotlight:  Vitamin D3 with K2 by Ortho Molecular

Why we love this product: It’s liquid but virtually tasteless, so it’s easy to get into that picky little one’s mouth.  Also, a little goes a long way! 1 drop = 1,000 IU of Vitamin D3.

• Elderberry / Sambucus

Many of the common infections hit our kiddos in their respiratory tract.  Those yucky coughs can often linger for weeks after the illness has passed.  Elderberries are a great way to boost the immune system and to protect the respiratory tract.  They can safely taken both preventatively and during acute illness.

Product Spotlight:  ImmunoBerry Liquid by Designs for Health

Why we love this product: Unlike other elderberry syrups on the market, this one doesn’t have sugar (which can be counterproductive while we’re sick!) – instead it’s sweetened with natural berry flavor.  It’s also accompanied by Astragalus, Wild Cherry and Shiitake/Maitake Mushrooms. All these ingredients work together to powerfully support immune and respiratory function, and can safely be taken every day!

• Silver Hydrosol

Silver has been used for generations as a powerful first aid tool for a wide variety of ailments.  When used effectively, it can provide amazing immune support.

Product Spotlight:  Argentyn 23 by Natural Immunogenics

Why we love this product: Argentyn 23 is actively charged with 23 PPM of bio-active, pure silver ions and purified pharmaceutical-grade water, making it more powerful than the other brands.  It can be taken for both maintenance, long-term and short-term immune support!

• Antimicrobial Herbs

So many botanicals in nature have antimicrobial properties.  These plants are gifts from creation and can be a powerful alternative to synthetic pharmaceuticals to treat a wide variety of infections.  But when it comes to herbal blends, quality counts! It’s so important to select reputable brands that you know you can trust.

Product Spotlight:  CQ Jr. by Blue Poppy Herbs

Why we love this product:  It’s easy to dispense, it tastes great and it works really well! 

When it comes to our children’s health, we all want nothing but the best for our kids.  No one is perfect…there are steps that each of us can take to promote the physical, spiritual and emotional well-being of our little ones.  

During this hectic back-to-school time, Longevity Health is here to be a resource for you!  Please come to us with your questions and concerns, and let us walk alongside you to help you raise happy, healthy kids. Here’s to a wonderful school year! 

By Elisabeth Frey, HHP/Patient Coordinator

By its very definition, holistic healthcare is about understanding the interconnection of the heart, soul, mind and body. Trauma is a prime example of the way that our emotions can impact our physical health and wellbeing. Trauma can result from any kind of distressing or disturbing event. We all experience mild traumas throughout our daily life, but when severe trauma occurs, there is significant risk of it causing physical harm.

Symptoms of Trauma

When we experience trauma, the body is sent into fight or flight mode. This is a very helpful mechanism of the body, as it is meant to give us the adrenaline we need to survive threats and crises. But when major trauma occurs, our brains often protect us is by a process called dissociation, which can occur in varying degrees.

Dissociation allows us to isolate the trauma and temporarily disconnect brain (or parts of it) from body, so that we are not overwhelmed by the pain, sorrow, or fear of the crisis at hand. However, if there is not an intentional reconnection of this riff between body and brain when the crisis is over, the brain will continue to send signals to the body that it is unsafe, resulting in long-term health effects. For many experiencers of trauma, this process leaves the body stuck in fight-or-flight mode, also known as sympathetic dominance.  

When in sympathetic dominance, our bodies do not prioritize things it deems less important, like digestion or sleep. As you can imagine, this leads to many long-term health issues, such as elevated heart rate, blood pressure, and stress hormones that can increase the odds of heart attack, stroke, and hypertension.

While living in a state of sympathetic dominance can be taxing to the physical health of an individual, it is important to note that this state is essential to surviving trauma. Our bodies are not betraying us. The extra adrenaline and heightened alertness that this state produces empowers us to rebuild and reconnect to both ourselves and other safe people. However, it is imperative that the trauma is processed as soon as possible after the threat is over to reduce the negative long-term effects of living in a state of sympathetic dominance.

There are many ways to heal trauma and to reconnect body and mind. Here are a few that I recommend.

Acupuncture: In the past decade, much research has been conducted on the efficacy of acupuncture in assisting those with Post-Traumatic Stress Disorder (PTSD). It has been shown that acupuncture helps rebalance the brain after significant stress, as well as the nervous and hormonal systems.  If acupuncture is performed shortly after a traumatic event, it can help reduce the risk of developing PTSD.  With more extended treatment, acupuncture can also restore resiliency for those who suffer from long-term and chronic PTSD. Learn More.

David Winston’s Grief Relief Formula:  This is the first thing I reach for whenever clients or loved ones have experienced recent loss or trauma.  It contains Mimosa (a very effective mood elevator), Rose Petals (which helps open the heart and comfort distress), and Hawthorn Berries, Flowers and Leaves (beneficial for heart and nerves).  This formula does not mask pain, but simply allows us to gently open ourselves to face and process it. (Available in the Longevity Nutrition Shop).

Yoga/Meditation: Bessel van der Kolk, MD, a clinical psychiatrist and leading expert on trauma explains the healing benefits of yoga in this way: “When people think about trauma, they generally think of it as a historical event that happened some time ago. Trauma is actually the residue from the past as it settles into your body. It’s located inside your own skin. When people are traumatized, they become afraid of their physical sensations; their breathing becomes shallow, and they become uptight and frightened about what they’re feeling inside. When you slow down your breathing with yoga, you can increase your heart rate variability, and that decreases stress. Yoga opens you up to feeling every aspect of your body’s sensations. It’s a gentle, safe way for people to befriend their bodies, where the trauma of the past is stored.”

There are many meditation apps now available, such as InSight Timer and Headspace.  InSight Timer allows you to search meditations by topic, as well as conveniently navigate categories such as “sleep meditations”, “meditations for healing”, and “Christian meditations.”

FSM (Frequency Specific Microcurrent): This therapy works by stimulating the mitochondria which promotes healing through increasing ATP production.  There is a specific Trauma Protocol that can both help calm the nervous system after a recent trauma and help process old, stored trauma. Learn More.

EFT Tapping:  This is a special technique that combines self-talk with manually stimulating acupuncture points by tapping on them with your fingers. Tapping the acupuncture points calms the nervous system, while you work through negative emotions and reach a place of loving self-acceptance. To get started, it can be helpful to have a pre-developed script to follow, though as you become more proficient in this technique, you can begin identifying your negative emotions and improvising accordingly. This is an amazingly effective tool you can take with you anywhere you go. All you need is yourself!  However, if you need help getting started, please don’t hesitate to reach out to us here at Longevity.

Adrenal Supporting Herbs: Adaptogenic herbs like Tulsi, Ashwagandha, and Rhodiola help our bodies adapt to the effects of stress.  These plants can be very helpful in supporting our bodies as we rebuild from past trauma, but can also help reduce our likelihood of developing PTSD when faced with traumatic events. We carry a variety of Adaptogenic herb blends in our Nutrition Shop.

Relational Connectedness:  Our capacity to withstand distress without getting stuck in a trauma loop varies greatly from person to person. Lifestyle and genetics both play a role. But an overwhelming amount of research has proven that a person’s ability to withstand trauma is most greatly influenced by their sense of connectedness to others. Just as it’s never too late to address past traumas, it is also never too late to seek out healthy and meaningful relationships. There are many support groups built specifically to address particular types of trauma at local churches, and at counseling and community centers. It may take a few attempts to find the place where you feel comfortable, especially since social anxiety is often a consequence of trauma. But don’t give up!  Perhaps one-on-one relationships are a better fit for you. There are many licensed professional counselors who specialize in trauma.  But regardless of which path you take, healthy supportive relationships and a sense of connectedness are fundamental to your healing.

Please give us a call if you suspect emotional trauma may be playing a role in your health challenges.  We are honored to guide and walk alongside you as you figure out solutions that work best for you, guiding you to health and wholeness in mind, body and spirit!