Insights into Holistic Healing

This is a follow-up to last week's blog.  Here’s why something as simple as walking outdoors for 20 minutes each morning can radically improve your health.
 

• Walking briskly for one hour increases your life expectancy by two hours. Twenty minutes outdoors gives most people the adequate amount of vitamin D they need each day.
• Walking gets the pineal gland to stop producing melatonin. Melatonin is released when it is dark out and causes you to fall asleep.  Reduced levels of melatonin help you wake up.
• Walking is good for the heart, keeps muscles strong, keeps tendons and ligaments flexible, and supports your joints.
• Walking increases blood flow throughout the body.  It gets your heart rate up, lowering blood pressure and reducing your risk of stroke.
• Walking helps regulate your mood by telling the body to release dopamine, which causes decreased stress and depression.  It also causes increased levels of serotonin which helps you sleep and boosts your mood.
• Walking boosts the immune system, limiting the number of days you’ll be sick and minimizing symptoms if you do catch a cold or flu.

 
If you’ve tried to start walking or exercising and haven’t been able to continue with a steady practice there are some tricks to keep you motivated.  Take a look at my blog, "Creating One New Habit." .
 
If you aren’t able to walk because it causes pain, consider scheduling a free ½ hour consultation with me.  We can talk about ways that treatments can help reduce inflammation, lower pain levels and get you more relaxed and on track to achieve your treatment goals.

Know that I’m here to support and guide you on your journey to health!
​
Sending healing energy…
 
Bonnie
 

A patient of mine inspired me to send you write this blog.  She agreed to allow me to share some of her story.
 
We’ve been working together for just under 6 months focusing on stress management and better sleep. 
 
In addition to treatments, this patient decided to make 2 simple lifestyle changes.  She began walking outdoors for 20 minutes each morning and gave up caffeine.
 
She reported feeling better overall and experiencing less stress.  She particularly noticed this on her drive to work in the morning.
 
Wondering why this is?  In this email I’ll talk about the role caffeine plays in the body.  Next week I’ll send an email describing the benefits of walking.
 
Caffeine is a stimulant.  Some people can drink it without any ill effects and studies show that it has health benefits.  However, for other people caffeine Interferes with sleep and  can cause high blood pressure. 
 
For people who have sleep issues, anxiety, heart problems adrenal fatigue, or diabetes; coffee can be problematic.  It triggers the release of adrenaline and may impact hormones and disrupt neurotransmitters.
 
Also, coffee is often used as a substitute for a good night’s sleep and can be addictive.
 
The best way to know if coffee is having an adverse effect on you is to take a three week break from drinking it.  You may want to take five days to do this to avoid withdrawal symptoms.  Each day drink 25% less caffeinated coffee than you did before.  Then spend three weeks drinking only decaf and herbal teas.  During this time, track your sleep, level of anxiety and energy.
 
If your feeling sluggish, stressed out or generally unhappy, I offer treatments that help you relax in addition to recommending simple lifestyle hacks that will have you feeling better, more confident and empowered.
 
Feel free to schedule a free half hour consultation or check out my website for information on insomnia and suggestions on how to get a better night’s sleep.
 
Here’s to your good health and happiness!!
 
Bonnie
 

Exercise is good for you because it lowers blood pressure, increases your “good” cholesterol (HDL) and decreases unhealthy triglycerides.  It can prevent stroke, type 2 diabetes, depression, anxiety and arthritis.

In addition to all these benefits, exercise can also become your friend.  Something that you can turn to when you’re upset, uncertain, not sure what to do next.

It’s also one of the most powerful ways of caring for your body, mind and spirit.  And the more your body knows that it’s being cared for, the better it performs, the better you feel, the more trust you build with yourself.

For a lot of folks, putting an exercise program in place is a difficult experience. That’s why I’m writing this for YOU.

I'll take you through all the steps before you actually start to go to the gym, work out at home or take a yoga class.

​Start by adding to your calendar exercise check in on May 1st.  This gives you enough time to get prepared, gear up and begin an exercise program.
 
Before that date, perhaps even now, I encourage you to ask yourself the following questions.​
 
1)Introvert or Extrovert?
Do you crave quiet time by yourself or do become energized in the presence of others?
Quiet, introverted types like myself benefit from alone time while they hike, swim, walk or find a good online yoga or Pilates class.  Extroverts will get added joy from the comradery that exists in yoga classes, water aerobics, or by joining a rowing club, soccer team or playing pickle ball.
 
Ambiverts may want to go to the gym where there is a certain amount of companionship or find a walking buddy.
 
2) How much time do you have?
The recommended daily allowance is 150 minutes of moderate exercise a day.  That translates to roughly 20 minutes a day, 30 minutes 5x a week, 50 minutes 3x a week.  Take a look at your schedule and see if you can fit this in.  Remember, something is always better than nothing.  Even setting aside 5 minutes a day of movement can be beneficial.  When you decide when you’ll be exercising, set aside blocks of time on your calendar.
 
3) What local resources are available?
We live in an area where the great outdoors is always available.  Think about what other resources there are either close to home or work.  Ask friends and colleagues what kind of exercise they do and what places they recommend.

Here are some friends who teach movement from a mind/body perspective:

Donna Brooks
Using somatic movement therapy and yoga therapy I can help you gently and safely circumvent trouble areas in your body and mind restoring your ability to walk briskly, exercise safely and get in control of your body. My clients regularly report long term pain relief and increased mobility with agility. One on One sessions and small group classes are available.
413.230-1260. [email protected].
www.OriginalBodyWisdom.com

Andrea at Autoimmune Strong
Autoimmune Strong is run by Northampton local Andrea Wool. It's an online fitness resource for people living with autoimmune disease and chronic illness. Check out www.getautoimmunestrong.com for more information.

Michele Lyman
www.serenityyogastudio.net
General email:  [email protected]
General phone: 413-271-3842
 
Owner: Michele Lyman
[email protected]
413-563-3678
Learn more about Michele here: www.serenityyogastudio.net/michelelyman.
 
What we do:
At Serenity Yoga we believe that all beings should have access to the life-changing practice of yoga.  We strive to create a peaceful and compassionate environment where you are encouraged to explore and grow your practice.  We want you to do what feels good, fully embrace your personal journey and let go of expectations.  You will be supported and welcomed for exactly who you are from the moment you walk in the door. We are real people doing real yoga with our real bodies.
Schedule: https://serenityyogastudio.net/class-schedule

Shraddhā Yoga
​Shraddha Yoga is a pay from your heart yoga center that offers weekly drop-in classes, private sessions, workshops, trips to India and teacher trainings in-studio in Hadley and online through zoom. Their offerings include postures & movement, embodiment practices, breathing practices, meditation, philosophical/spiritual teachings, grief support and support for the child-bearing years.
https://www.shraddhayoga.org/
Corinne Andrews, Owner/Director
[email protected]
215-870-4650

 
4) Online or in-person?
Do you prefer the convenience of a class you can do at home, or do you crave being in the same you as other people?  We have so many options available on the Internet today, so it’s important to choose what is right for you.
 
5) What’s your budget?
Many exercises can be done for free.  Walking is a great example.  Even with that you’ll need to buy comfortable, walking sneakers.  Other activities require shelling out some cash – a gym membership, buy skis or a bathing suit.  Set aside some funds to use to support your exercise costs.
 
6) Indoors or outdoors?
This is really important.  We live in New England.  If being outside in the cold is not your thing, you’ll need to find an indoor class, a gym or an activity you can do at home.
 
7) What equipment do you need?
Make a list of stuff that you will need to be comfortable exercising.  Sneakers, comfortable clothes, weights, skis, kayaks, a bicycle, etc…  Give yourself time to get these things.
 
8) Same or different?
Do you like to do the same exercise routine every day or are you looking to mix things up?  This is important so that you either don’t get bored or have too many scattered plans.
 
8) When will you begin?
Pick a day.  The begin.  See how it goes.  Take a look at my blog Create One New Habit in the New Year for some inspiration.
 
And remember, you got this!