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Whole Beauty: The Mind-Body Connection

By halcyon

The winter holidays may be over, but that doesn’t necessarily mean our stresses melt away like snow! To help us get 2017 off to a great start, halcyon delves deeper into the links between our bodies and our minds. Please remember that it’s always advised to discuss changes in your regimen with your doctor or other health care provider, as he or she will be in the best position to address not only your personal needs and special concerns, but also the safety of alternative treatments, as herbs and supplements may also interact with medications or with each other – however, if you’re interested in holistic care, we hope this article will provide you with some opening discussion points!

Honouring the mind and body connection

The Mind and Body are not separate. What affects one, affects the other. (Unknown)

The lure toward holistic care, for myself, is summarised in that short quote. I think the drawback to Western medicine (and what some in the holistic community would deem a failure) is the continued practise of treating the parts as opposed to the whole of the body. This includes not only the body, but the mind as well. There seem to be specialists for everything, and while specialists are not a bad practise, there is an overdependence on them hoping they can fix one ailment, then going to another for a different ailment – and so on.

This makes truly caring for people difficult. If you have a patient with five different doctors for five different problems, you also have the possibility of five different medications, when you might only need one or two to fix a certain problem. If a doctor looks at the whole and not just the parts you reduce the possibility of issues arising from the medications you take. All the contraindications, side effects, and negative interactions that can happen with every medicine you can take, you may not be aware of, and neither may your doctor. This is not to say that some people do not need or benefit from a variety of doctors, and certainly doesn’t mean that you should forgo medical treatment for holistic care, but I think it often would be beneficial used in tandem with other treatments.

I have broken this article into three parts, covering anxiety, depression, and migraines. I have issues with all three, including bipolar disorder, which I have been able to control without meds (though still under the care of a physician) for three years now. I hope to share with you some strategies and alternatives to help combat these issues. I use the word “combat” purposefully, because for those of us with these challenges, it is war. Every day is a fight to maintain balance and feel good.

Anxiety Disorders

These are broadly defined as feelings of anxiety and fear, where anxiety is worry about future events and fear is a reaction to current events. Anxiety feels different for everyone. Mine was oppressive and constricting, so it felt like I could not breathe. My mind would race and I was restless and easily overwhelmed, which may mean I’d burst into tears or get angry within the same hour. Though I’ve tried several things from the list that follows, what works for me and what I will share with you is a combination of yoga, meditation, and aromatherapy. I have included a favourite yoga pose, breathing meditation, and aroma therapy blend.

Alternative treatments for anxiety:

• Acupuncture
• Massage therapy
• Meditation
• Regular exercise, including yoga
• Essential oils & aromatherapy
• Chamomile tea
• Avoid caffeine and nicotine
• Sleep more
• Natural B12, Omega 3’s and St. John’s Wort, & L-lysine

Yoga Pose: Baddha Konasana (AKA Cobbler’s Pose)
Cautions: Do not do this pose if you have a groin or knee injury. Always use a blanket as support under outer thighs.
Benefits: Stimulates the heart and improves general circulation. Traditional texts also say it destroys disease and eliminates fatigue which can help with anxiety.

Breathing Meditation Technique:

I have used meditative breathing for over 20 years now. I’ve used it not only to help reduce anxiety but to get through four childbirth labours. One of my favourites to use is:

The Measured Breath

• Breathe in slowly through your nose. Count to four, pacing your breath as you inhale. Keep your shoulders down and allow your stomach to expand as you breathe in. Once you’ve breathed in completely, hold a moment, then release the breath slowly and smoothly to a count of seven. Repeat as necessary.

Aromatherapy Blend for Anxiety

Relaxing Blend

• 1 drop Lavender
• 1 drop Sweet Marjoram
• 2 drops Red Mandarin
• 2 drops of Roman Chamomile

Add to your diffuser or whatever method you use to enjoy scented blends.

Depression

Depression is a prolonged feeling of unhappiness and despondency, often magnified by a major life event such as bereavement, divorce, or retirement. Many women often experience depression after childbirth. Mild depression can sometimes be alleviated using a few simple, natural strategies. It can also be used in combination with medical treatement to help lessen symptoms. I have listed a few that have helped me and may help you, too.

Tea for the Soul

• Hops, valerian, and powedered licorice are mood stablisers. Ylang ylang, lavender, clary sage, and chamomile are sedative and can calm depression.

Take a Break – Escape!

• A weekend, a day; heck, even a few hours will do tremendous things to boost your mood. Finding somewhere different, or even a favourite place you find restorative, can reset your mind.

Herbal Power!

• Did you know just 30mg of dried extract of saffron is as powerful as 20mg of the anti-depressent drug Prozac, without the side effects?

The Power of Scent

• A scented sachet of lavender or primrose may help you sleep. You can also try 2 drops each of rose and lemon balm oil and 3 drops of lavender for a restorative and calming effect.

Migraine

Migraine is a recurrent throbbing headache that typically affects one side of the head and is often accompanied by nausea and disturbed vision. These can be especially debilitating. I often find myself in the ER twice a year for a migraine that I can’t kill either with medication or one of the strategies I’ve included, but along with prescriptions designed to prevent migraine, I have curtailed the frequency with which I have them.

Relief – sip by sip

• Yes, we revisit tea. I have found a number of ways tea can enhance life and migraine is one of them. Try a blend of my favourite [1 TBS of the following combined herbs: feverfew, lavender and peppermint] boiled with a cup of water and allowed to steep for 15-20 minutes. You can also add a bit of honey or agave to sweeten it.

Eat your way to being headache free!

These foods have been shown to help prevent or treat migraine:

• Omega-3 foods like nuts, seeds, and wild fish like salmon help control blood flow, lower inflammation, and prevent electrolyte imbalance.
• Magnesium rich foods like Swiss chard, pumpkin seeds, yogurt, kefir, and almonds.

Editor’s note: Even a single health care provider may not be aware of every side effect or potential interaction of mixed medications, and, sadly, it’s also true that some simply don’t care. If your doctor is unable to answer questions to your satisfaction, or you find that you’re having difficulties with the treatment regimen you’re already on, do your own research and come to your next appointment ready to discuss the matter in more detail. If he or she still refuses to address your concerns and you have the option of visiting another provider, it may be time to seek a second opinion.

Whole Beauty: A Holiday Breather

By Halcyon

We all deal with the ups and downs of day-to-day life, but unless you’re Martha Stewart, the holidays can be especially stressful. In this issue, halcyon introduces us to some simple techniques to help you ground and re-center. Please remember that it’s always advised to discuss changes in your regimen with your doctor or other health care provider, as he or she will be in the best position to address your personal needs and special concerns, particularly with regards to physical activities to which your body may not be accustomed – however, if you’re interested in holistic care, we hope this article will provide you with some opening discussion points!

Peace and Mindfulness Edition

Sophrosyne: (n.) a healthy state of mind, characterized by self-control, moderation and a deep awareness of one’s true self and resulting in true happiness.

Even on a good day with the best of intentions, achieving balance and self-awareness – never mind true happiness! – can be a challenge. Throw into the mix the joyful noise of the holidays, with parties, family, gift giving, and a society that has been sucked into the commercialism of the holidays, and you have a potent mix that can be physically and emotionally draining. Complete with superhero cape, I’m here to the rescue to give you some tips and strategies to keep it together, even when the in-laws come to visit or crazy Uncle Al drains the punch bowl and wants to sing carols in his boxer shorts!

• Mindfulness: The act of having an awareness of the world around you.

By doing this you keep yourself in the present instead of running in all directions as you try to complete everything on your to-do list. Think of it as hitting a pause button, taking a few moments to breathe and focus on the here and now. I’m not going to lie and say that after using these strategies, you will suddenly be serene and magically centered, but with practice you can get there!

Slow it down

These days, technology is at our fingertips. Your boss can get a hold of you via text or email, all just a tap away on your phone. Likewise, we’re bombarded with news and soundbites of all sorts from all directions. It’s no wonder we’re running around frantically, feeling overwhelmed and unable to wind down. This first strategy places an emphasis on deliberately slowing down. I use tangible objects to remind myself – my favorite being cat’s eye stone, because it reminds me of the third eye chakra and focus. I keep the stones in my pocket, in my purse, even in drawers, so that when I see it, I know to tell myself to slow down, take a breath, and be present.

Breathe

We all do this without so much as a thought. Breathing, in the way I will outline, is a game changer in the art of mindfulness. This deep breathing technique is specifically created for easing nervous tension and is excellent for simply bringing some focus back into your day. It’s the 4-7-8 technique: 4 seconds inhale, 7 seconds hold, 8 seconds exhale. You can do this wherever and whenever you need to slow down.

Mantra Power

The same as breath control helps us to center and focus via the body, so does the mantra do for us via the mind. There is true innate power within ourselves and these words help to bring it out.

When using a mantra, or by utilizing it in a chant, visualize the words and meaning vibrating through your entire being.

There is a definite connection between the mantra and the chant itself. Both the repetitive nature and tonal quality influences an alteration in our brain that can elevate mood and leave you feeling invigorated.

Here are a couple of mantras and their meaning to help get you started:

Om

• Means the sound or vibration of the universe. It’s the single most important mantra and meaning in the east.
• Om goes beyond beginning or end and symbolizes the trinity of Vishnu, Brahma and Shiva.

By chanting Om, you bring yourself into a calm and balanced state. The vibration helps the mind to release restless thoughts and focus on the moment.

Om Mani Padme Hum

• This is the most important mantra in Buddhism. It means “Jewel in the Lotus”. It is a way of saying that in the mud of self-limitations, we are all jewels waiting to be uncovered.

This chant helps to unlock the compassion hidden within. By speaking or chanting this regularly, and with good intentions brings a cleansing sensation to the mind.

Keep Calm and Drink Tea

Don’t worry, it doesn’t have to be tea! Coffee, cocoa, or your personal favorite hot beverage all work great. The key here is making it yourself, as it become an act of nourishing ourselves that brings us right into this moment.

Have a conscious awareness of what you are doing at the time you prepare your drink. Even if you’re just heating water in the microwave, try to slow down and take note of your senses. Be aware of your breath and being present as you give yourself this gift of something warm.

Stop and Do Yoga

I’m not going to try to get you to turn yourself into a pretzel! While this is not one you can just do while you’re losing your mind at the mall during Black Friday, (though if you do, please Snap Chat!) once you get to a quiet place, give it a shot. I promise you’ll thank me.

Child’s Pose (Balasana)

• Helps to release neck, shoulder, and upper back strain. It can also help to calm the nervous system through steady conscious breathing.

Kneel on the floor and sit on your heels. Allow yourself to bend forward and relax into the stretch. You can either rest on your chest or your thighs, or for a full stretch, spread knees out to the side, keeping your feet together and lower your torso towards the ground. Your arms can be stretched out in front of you or reaching back towards your feet.

Legs Up the Wall (Viparita Karani)

• This pose can relieve a lot of tension in the hips, a great source of lower back pain.

Set up a folded blanket beside the wall. Lay on your left side with your hip on the edge of the blanket, as if you are sitting on the wall. Kick your legs up and lay on your back with your legs straight up the wall and the blanket beneath your hips. Relax into this restorative pose and if you can, stay here for at least 5 minutes. To get out of it, bend your knees to your chest and roll on to your side.

Seated Forward Bend (Paschimottana sana)

• This pose calms the mind, reduces headaches, and can lower blood pressure.

Begin by sitting up straight with your legs stretched out in front of you. Keep your spine straight and your feet flexed, so that your legs are engaged. When you exhale, lean forward, hooking your finger around your big toe if you can reach. If you can’t, don’t over-stretch; just rest your hands on your knees or whereever is comfortable for you. With each breath continue to deepen your stretch and find more space between each vertebrae.

Whole Beauty: Hair Care

By Halcyon

halcyon returns this issue with suggestions for how to take your natural beauty journey from skin to hair! Please remember that it’s always advised to discuss changes in your regimen with your doctor or other health care provider, as he or she will be in the best position to address your personal needs and special concerns – however, if you’re interested in holistic care, we hope this article will provide you with some opening discussion points!

Whole Beauty
Mind.Body.Soul

The Pursuit of Beautiful Hair!

I think that for women, hair can be an important aspect of femininity. Long hair seems particularly important as both a goal for young girls as well as how young girls define themselves. Without wandering too off course from the scope of what I’d like to discuss, I wanted to give a bit of background of where this ideal of long, luxurious hair comes from.

Historically, we have seen this ideal of short hair = masculine, long hair = feminine emerge on multiple occasions. Here are some examples:

• The Romans insisted that soldiers have short hair because flowing locks and a centurion helmet were not the best fit.
• Alexander the Great was also very keen on making sure soldiers kept hair short and faces clean.
• From WWI onwards, we can see that this concept of short hair in the military grew and was an important means of establishing control and maintaining obedience.

(MentalFloss.com)

Evolutionarily speaking, consider this:

• Long, healthy hair is a potent sign both of youth and reproductive fitness. This signal is broadcast to potential mates and increases the likelihood of reproducing.

So now that we know a little about why long hair is such an important part of the feminine identity, let’s take a look at ways we can take care of our hair that will be healthier and may even save you a few bucks.

No-Poo!

This is the slang terminology for no shampoo in the holistic community. You might recoil from the idea at first, but let’s take a closer look.

Conventional products are laden with chemicals and the misguided advise that these products are good and provide a lifetime benefit of healthy hair. This could not be more wrong. The no-poo method allows your hair to self regulate, which in the end, will make your hair shinier, healthier, and more manageable.

Method: A Beginner’s Guide

To begin, a word of advice: Don’t dive straight into no-poo, because you won’t get the expected results. I’ve knowledge of this first hand and from other sources who advise the same thing. What I would suggest is to begin with an organic, sulfate-free shampoo and give your hair time to adjust. This will help greatly, because as you read on, you will understand that your hair will continue to detox even after switching to sulfate-free cleansers and transitioning into no-poo.

The traditional method of no-poo dictates using a baking soda and apple cider vinegar rinse to cleanse and soften hair. The point of this system is to leave the hair alone as much as possible, which means cleansing hair only once per week – or even less, if you are feeling brave! This has been the most difficult part for me because of this link between suds and clean. You’ve reached the Holy Grail of no-poo when you can stop using baking soda and apple cider vinegar and clean your hair with only water. It seems impossible, but some have been able to achieve it. The best the rest of us can hope for, however, is diluting the solution used in the hair a bit at a time. Keep in mind you can still wet your hair between washes. Massaging the scalp as the water runs through it is excellent and relaxing. Another little tidbit of advice is to use a boar bristle brush every few days to distribute the oils in your hair for natural protection. This will also give it shine, and as your hair transforms, it will gain a natural bounce.

Why go No-Poo?

I could go on and on, but in the interest of keeping it simple, let me sum it up as best as I can! Here’s a brief list of chemicals that have been suggested as link to all kinds of health related conditions:

• Sodium Laurel Sulfate and Sodium Laureth
1) Irritation of the skin and eyes
2) Organ toxicity
3) Developmental/reproductive toxicity
4) Neurotoxicity, endocrine disruption and biochemical and or cellular changes
5) Possible mutations and cancer

These are both classified as detergents and should not be used on the scalp or body. These products also contain by-products of petroleum that takes the form of “mineral oil” in order to give your hair shine, sort of like getting that carnuba wax shine on your car – thanks, but no thanks!

If the chemicals alone are not enough reason to give No-Poo a try, let’s talk money.

A 1lb box of Arm and Hammer Baking Soda runs $1.19 at Walgreens. 16 fl. oz. of Eden Organic Vinegar (Apple Cider) costs $4.00 at Vita cost.com. Both these ingredients together plus tax (which in my state is 8.25%) equal a grand total of $5.62. Now it’s your turn. How much do you pay on products for your hair that are supposed to make your hair look good? Maybe saving a few dollars will inspire a giving this a try for at least a month.

Battling the Concept of Clean

This is the most difficult part about No-Poo – what you perceive as clean is an idea ingrained in all of us through culture and society. I have tried to go No-Poo before and I met with only a measure of success. The change? Re-evaluating what exactly I was putting in my hair and playing with the measurements in the baking soda mixture. One of the number one reasons people back out of this is the Baking Soda Hurdle. Stay the course! The key is trial and error.

Water can rinse away sweat and debris from your hair but it cannot remove build up and oil. This is why you need baking soda.

Here’s a bit of the Science Behind Why:

Baking soda is alkaline, a natural deodorizer which removes excessive oil and other build up. Because of this you really only want to use it once a week. Overuse can actually result in overly delicate hair. This is why some people go running for the hills and question using baking soda – too much, too many days of the week, and you will fry your hair. And here’s another tidbit: If you need to wash your hair more than once a week, use a raw honey mixture between washes.

Raw Honey Mixture: 2TBSP Raw Honey in 16oz of chamomile tea or plain water. Apply to roots of hair and massage, then rinse with cool water.

So make a thoughtful, conscious choice as to whether or not to go No-Poo. It takes a measure of patience and willingness to go on this journey and you should endeavor to at least give it a month to really make an educated decision!

Editor’s Note: Sodium laurel sulfate (SLS) and sodium laureth are cleansing and foaming agents that are found in many home and beauty products, not just shampoos! The toxicity of these agents is debated, but they’re currently considered safe for general consumer use in the United States – however, even with that approval, they are known to cause dryness, sensitivity, and other reactions in some people. If you’re concerned about the chemicals used in your household or suspect you may be sensitive to SLS, ReVolutionary Theory encourages you to do your own research – switching to a more natural product, or one that uses alternative agents, may well be the solution for you! As always, however, you should consult with a knowledgeable health care provider if you’ve developed a serious reaction or have more in-depth questions about what’s allowed by the FDA and why – we’re not qualified to advise or diagnose you from here!

Whole Beauty: A Holistic Journey

By Halcyon

In response to another chatter request, we’re launching a series that’s all about helping you be the best you that you can be, and to start us off right, Halcyon is going to talk with us about approaching health and beauty from a holistic perspective! Please remember that it’s always advised to discuss changes in your regimen with your doctor or other health care provider, as he or she will be in the best position to address your personal needs and special concerns – however, if you’re interested in holistic care, we hope this article will provide you with some opening discussion points!

ho•lis•tic:

ho’listik
adjective
Philosophy
adjective:
1. characterized by comprehension of the parts of something as intimately interconnected and explicable only by reference to the whole.

In recent years, I have seen a jump in the awareness of the mind/body connection. Being an avid yogi, homeopath, wild herbalist, and Wiccan, it has been heartwarming to witness. I have tried a lot of “natural” and “organic” products with both positive and negative results. I think for the most part, this wave towards products that are less chemically toxic and better for the environment is a step in the right direction, but often the cost of these “greener” and “better for you” products come with a steep price tag. So because of my background, I decided to embark on a DIY journey, with the end goal being less expensive, but still good-for-you ways to maintain happy skin, happy hair, a peaceful mind, and a healthy body. Maybe some of these ideas will help spur your own journey into the sometimes murky waters of homeopathic/holistic care.

I decided to cover four parts of a holistic integrated lifestyle, which includes skin, hair, mind and body. The ideas encompassed within the scope of this article are meant to touch the surface of what I think could be a long journey into discovering ways to be good to yourself. Who doesn’t want to feel better, be healthier and have more peace in their lives? The rewards are too good to pass up, and when you feel better, there is a domino effect that spills over into the lives of those around you. So let’s take the plunge!

Five Secrets to Great Skin

The first step to Holistic Beauty starts with the skin. Here are six ways to start you on the right path.

• Beauty Sleep

This is not just for Sleeping Beauty, girls. We are busy woman, between work and play, families, or whatever you have going on in your life. So late nights and early mornings will reflect in your skin, and you’ll notice a tired appearance, dark circles under eyes, and that you might experience more break outs that are difficult to banish. This is important.

If any of these apply to you, sleep therapy may be something to consider:

* You get 8hrs of sleep but it’s not near the magic hours of 10pm – 6am.
* You get less then 8hrs on a regular basis and you try to make it up on the weekends.
* You sleep more than 8hrs because you feel you need more.

According to Ayurvedic Principles:

* The most healing effects of sleep occurs between the hours of 10pm – 2am. So getting beauty sleep truly improves the health and beauty of your skin.

• Get Your Sweat On!

So many possibilities! But seriously speaking, exercise is excellent for your skin because of the sweating. You have extra blood flow and oxygenation going on during vigorous exercise, increasing circulation throughout the entire body, which improves the shape of skin cells and keeps them at optimal functioning level. Sweating will not only improve your skin but you’ll feel better and have more energy.

• Your Skin Is Your Temple!

Keeping this in mind, treat your body with respect and be mindful of what you use. Using a cleanser made primarily of chemicals is a disservice. Most of these over the counter agents will use different acids and chemicals to trick you into thinking you have clean skin, but you end up causing breakouts and damaging your skin in the process. By using an all natural cleanser, whether store bought or homemade, you’re getting rid of one problem without causing another.

The second part to this regime is toner. As toner helps soothe skin, you don’t want to use a store bought toner that is not made from natural ingredients. The best end results come from products made with natural fruit and vegetable extracts that will nourish your skin instead of wearing it out. Stay away from toners with harsh chemicals meant to be used as an astringent. They will often leave your skin red, dry, and uncomfortable!

• Oooh, the Moisture!

Have you ever taken a look at the vast amounts of moisturizing products lining the shelves of your local drugstore? Most of these have a ton of ingredients that you can’t even pronounce. A good rule of thumb, girls: If you can’t pronounce an ingredient, it’s most likely a chemical and does not belong on your face. Look for natural ingredients, the sorts that you’d like to eat. Skin is super absorbent, so when you’re slathering on a moisturizer, you want something that won’t be harmful to you. Remember – your skin is the largest organ and it’s important to take care of it.

• Hail Hydration!

While keeping hydrated has a number of excellent benefits, from making you more energetic to giving you a slimmer appearance, it will also provide your skin with the moisture it needs to look and feel its best. Though there’s a bit of controversy, the best calculation thus far to determine how much water you should be drinking is to take your weight and divide it in half, and that number is what you should be consuming in ounces.1,2 It may seem like a lot of water, but the benefits will astound you.

Note: If you’ve been dehydrated for a long time, increase your water intake gradually to give your body time to adjust, or you will feel bloated and uncomfortable.

This is just the beginning of the journey into holistic beauty and health! There is so much to share and I am hoping that there might be a way to embark on a few experiments together, chronicling our progress and sharing things that worked and things that did not. I haven’t worked out the details yet, so stay tuned, because there’s more to come! For now, I hope this has been a helpful start into what could be a whole new way of taking care of you.

(1) Chek, P. (2004). How to eat, move and be healthy!. San Diego, CA: C.H.E.K. Institute

(2) Editor’s note: While proper hydration is a must no matter your care regimen, many people aren’t aware that too much water can be as dangerous as too little. “Water intoxication” is a medical emergency caused by the intake of excessive amounts of water in a short period of time. It alters the natural balance of electrolytes in the body and can result in cellular swelling, damage to the central nervous system, and even death. The calculation suggested in this article is meant to correspond with what you’ll drink over the course of an entire day, and not the amount that should be consumed in one or two sittings. We can’t stress enough that the best way to determine what’s right for you is to consult with your physician!