5 Tips for Managing Stress

“I promise you nothing is as chaotic as it seems. Nothing is worth diminishing your health. Nothing is worth poisoning yourself into stress, anxiety, and fear.” – Steve Maraboli

May is Mental Health Awareness Month! For many of us, it can feel like stress rules our lives—trying to manage kids’ schedules, work deadlines, social commitments, etc. — it all adds up. This month is a great time to become aware of your stress levels and find ways to reduce them that work for you.

Stress is the body’s physiological and psychological response to challenges or changes in your environment. The stress response—also known as the fight or flight response—evolved to help us flee from lions, tigers, and bears (oh my!). Today, however, this response isn’t entirely helpful. When you get a stressful text from your boss, for example, a similar reaction occurs in your body as if, well, you were getting chased by a lion. That feeling where your stomach drops, your heart starts racing, maybe your limbs feel a little tingly or numb. All of that is part of fight or flight. And all of that is triggered when we encounter stress.

How can you make your day less stressful? Today, we’ve compiled five tips to help you decrease your stress, stop the fight or flight response, and regain a sense of calm and control in your life—no matter what’s on your schedule.

1. Move your body more

When we think about the fight or flight response, both options—fleeing or fighting—require movement. Though we may not jump into a sprint or prepare for a fight club moment when we receive a stressful text, moving your body in moments of stress can help close out the fight or flight response and return your body and mind to a more peaceful, calming state.

What kind of movement do you enjoy? Are you a fan of yoga, or do you love walking your dog? Maybe lifting weights is more your jam, or dancing to your favorite Beyonce song is your thing. Whatever it may be for you, start weaving movement into your day as a way to combat stress. Aiming for 20 minutes/day is great for the de-stress effects, but anything you can weave into your day-to-day is fantastic.

If you’re a busy parent who’s trying to weave in more play time with your kids, this is an awesome opportunity to get more movement into your day and decrease your stress. You can try the animal freeze dance video below to get started!

2. Get better (and longer) sleep

Perhaps the most obvious on this list: sleep more, and better. Sleep quantity and quality both greatly affect our stress levels. Studies have shown that sleep deprived individuals have higher levels of cortisol (the stress hormone), particularly later in the day, when the body should otherwise be preparing to rest.

Getting more sleep is easier said than done. It’s hard for many, particularly parents or folks working long hours at demanding jobs. Some people find that progressive muscle relaxation and visualizations—similar to those used in hypnosis—can be extremely helpful in falling asleep faster and staying asleep. These mental exercises help your body and mind relax so it is easier for you to fall asleep, even after a busy, stressful day.

To try one out for yourself, check out the hypnotic meditation for sleep here.

3. Take some time to breathe

Slowing down your breath is another way you can close out the fight or flight response and return your body and mind to a calm, healthy place. When you exhale longer than you inhale, you activate your vagus nerve. This nerve is like the off-switch for the stress response: when you stimulate the vagus nerve, it tells your body, “Hey! We’re safe, it’s okay to calm down now.” Breath is one of the simplest ways to activate this healing nerve in your body.

The nice thing about breathwork is it can be done anytime, anywhere. A great place to start is simple counted or box breathing. This is all you have to do:

  1. Inhale for a count of 4
  2. Hold it at the top for 2
  3. Exhale for a count of 6
  4. Hold it at the bottom for 2

You can do this at work, in the car, while you’re trying to calm down your kids—anytime, anywhere! This activates your vagus nerve, while also giving you a moment for mindfulness and mental calm. If you prefer a video to follow along, you can use the one below!

4. Try one of these supplements

Because stress is a physiological response, there are a number of supplements that can be helpful in decreasing the effects of stress on your body. Two in particular—magnesium and L-theanine—can be especially helpful.

A large number of people have magnesium deficiencies, which is a shame because the mineral has an abundance of positive effects on the body. In addition to lowering stress levels, it helps with sleep quality, hormonal balances, brain health, and so much more. To get more magnesium naturally, consider eating more leafy greens, nuts, whole grains, and beans. For more magnesium in supplement form, check out Biooptimizer’s all-seven forms of magnesium supplement, found here.

A lesser known supplement for stress is L-theanine—a compound sourced from green tea leaves. It’s an amino acid that can help with reducing stress, improving cognitive function, enhancing focus and sleep, and more. Though you can get a small amount of L-theanine in green, black, white, and oolong tea, it’s easier to get the recommended amount from a supplement. We recommend the 200 mg L-Theanine from Nature’s Trove.


5.Become aware of your stressors, and create a plan to manage them

This one is the simplest, but perhaps the most important step to decreasing your stress. So often, we become caught up in the day-to-day and don’t give ourselves the chance to get ahead on the items that otherwise cause us stress. Becoming aware of your stressors allows you to create a plan for how you can better manage them, decreasing your stress and the amount on your plate!

To begin getting curious about your stressors, take 5-10 minutes to reflect on the following questions. You can journal in a notebook, on the notes app on your phone, or just in your mind as you consider the following:

  1. What are three specific stressors in your life right now?
  2. Looking at your schedule for the next week, when do you anticipate that these stressors will arise?
  3. How do you generally handle these stressors? How well does that normally work for you?
  4. What could you try this week to better handle these stressors?
  5. How will you remind yourself to try this new technique?

Stress is a normal part of life, but when it starts piling up, it can become detrimental to our physical, mental, and emotional health. Try one, two, or all of these techniques this month to help decrease your stress and boost your health and happiness!

I Dreamt I Dwelt in Marble Halls – Decoding the Importance of Dreams

When I think about dreams and dreaming, my mind takes me to the hypnotic voice of the diva, Joan Sutherland, singing the aria “I Dreamt I Dwelt in Marble Halls” from The Bohemian Girl Opera. Whether it’s opera, Les Mis (“I Dreamed a Dream”) or Aerosmith (“Dream On”), dreams have so much meaning in our lives – especially the ones that happen as we slumber.

Dreams can be bizarre, scary, exhilarating and seemingly nonsensical all at the same time. They’re one of the most unique experiences of consciousness (rather, unconsciousness), and research is exploring the potential benefits of REM sleep—the sleep stage we’re in when we dream—and of understanding our dreams. Today, we’re taking a deep dive into both, with tangible tips on how you can start reflecting on your dreams for personal growth and self-understanding.

What are the different sleep stages?

For starters, you should know the general sleep stages we move through while we’re asleep. They don’t always occur consecutively, and we can float back and forth between various phases. They are listed below:

Stage 0 – Awake: This stage refers to the time in bed preparing for sleep. It can also exist as the brief moments you may lightly awaken during the night or a nap.

Stage 1 & 2 – Light Sleep: Typically, we start our sleep cycle in light sleep mode. Your muscles relax, heart rate slows, and body temperature decreases. Your body is preparing to move into deeper sleep stages or to awaken.

Stage 3 & 4 – Deep Sleep: This phase is where healing and repair happens. Your body focuses its energy on releasing various hormones, boosting blood flow, and repairing damaged cells. Your brain activity is slow and focused on pruning unnecessary information and data from the day.

Stage R – REM Sleep: In REM, your body takes on a unique set of characteristics. You may have dreams that are fantastical and vivid. Your body moves into atonia, where the muscles are essentially switched off (this keeps you from acting out your dreams).

Why is REM Sleep important?

REM Sleep is an especially important phase for a variety of reasons. A recent article in Sleepline outlines that getting adequate REM sleep has been shown to:

  • Increase ability to read others’ emotions
  • Heighten ability to manage stress
  • Improve memory
  • Boost mood
  • Bolster creativity and problem solving skills

In addition to the benefits of getting enough REM sleep, having a deficit of REM sleep has been shown to correlate with a decreased ability to cope with negative emotions, weight gain, more migraines, increased anxiety, and declining memory.

Lastly, in REM sleep we dream, and many psychologists believe reflecting on these visions in our REM sleep can provide genuine psychological value and benefit.

Why should I care about my dreams?

Dreams are often a marker of what’s troubling you most intensely right now. Your concerns from the past day or two days are likely to arise in your dreams, a phenomena known as the day-residue effect. Similarly, prominent issues can arise in dreams about 5-7 days after the issue occurs; this is called the dream-lag effect. In either case, your dreams are often signaling to you the parts of life most stressful and needing the most reflection or attention right now.

Many also believe that dreams are a way to consolidate memory and new information. As we already reviewed, adequate sleep, especially REM sleep, is important to boosting memory. Some theorize this memory boosting effect is actually due to dreams. A recent Harvard study has shown new learnings are more easily recalled if those learnings were incorporated into a dream, making our dreams a way that the mind seeks to embed important information.

Combining these two pieces, dream expert and psychologist Dr. Sue Llewellyn notes that our ability to spot patterns increases after dreaming. Dreams can feel extremely bizarre and random, but when we begin to notice how the bizarreness of our dreams is strung together with similar emotions, characters, or themes, it can help our ability to notice hard-to-spot patterns in our waking lives. Some even see this as the subconscious mind attempting to relay messages or warnings about what to give more attention to in the waking state (No – we’re not in The Twilight Zone!)

How can I record my dreams?

Psychologist Dr. Jason Holland recommends recording information about your dreams with a dream diary or journal if you’re curious about really getting to the heart of what your dreams mean, and what they may be trying to tell you.

Not only can recording your dreams provide you with insight on your daily highs and lows – it can also show you general patterns in what’s been affecting you.

Recording your dreams can be very simple. It essentially consists of writing down the main points, characters, and emotions of your dreams. When considering the meaning of these different aspects, focus on the significance they hold to you based on your own lived experiences, rather than meanings you might read on various dream dictionaries online.

You can record your dreams in:

  • A journal or notepad
  • The notes app on your phone
  • A voice memos app (Apple phones have this built in; it’s a great substitute if you don’t like writing)
  • A number of iPhone and Android apps: Dream Journal & Lucid Tool and Dreams are two great, free options (note: both include optional in-app purchases)

I started journaling my dreams upon waking and was surprised to learn of the things I dreamt about: giant white snake trying to eat a goldfish, someone looking for their cut-off toe, getting on a plane made of paper, etc. I haven’t figured out what all this means yet but it sure makes great conversation!

Start recording your dreams and see what insights it brings you! When you string together the seemingly nonsensical, you just might find the key to the questions keeping you stuck and the patterns you’re ready to break out of.

The Importance of Self-Care Part 1

We all know that the choices that we make, even seemingly small ones, can have a big impact on our health. Incremental efforts add up like little steps which over time can amount to skyscraper-height changes!

The key to making these positive, lasting changes is patience (sprinkled with kindness). If you’re making the shift towards a healthier lifestyle, you have to be patient and commit to caring for yourself (first) so you have the health and vitality to care for those around you.

And self-care doesn’t have to be overwhelming. It can be a rewarding and luxurious experience, all while on a budget! So, in the next several blogs, I’ll cover some simple self-care tips that will help you stay on track with your wellness goals.

Building a Foundation With Nourishing Foods

You’ve probably had people advise you to stay out of the “inner” aisles while at the grocery store, as this is where most of the processed, sugar-laden foods hang out.

While that’s fantastic advice, it’s also intimidating. But focusing on fresh vegetables and whole foods doesn’t mean you have to give up flavor.

Instead, try thinking of it as an opportunity to experiment!

  • How about adding in a new spice each month? These days, most basic chain grocery stores have large seasoning sections with inexpensive options.

  • If you see a spice that you’re unfamiliar with, try looking it up to see what recipes it’s traditionally used in. This is a great way to get inspiration, keep your home-cooked meals from getting boring, and to learn about new cultures.

  • Try out new ways of working with produce. I don’t know about you, but I would much rather have flavorful, roasted, caramelized broccoli than mushy bland steamed broccoli. Check out this recipe that packs an explosion of flavor with just a couple of ingredients:         

Do You Wake Up Feeling Rested?

Getting a good night’s rest is more than just managing fatigue. Sleep plays a crucial role in all sorts of bodily processes. Research has shown that those who have poor quality sleep are at an increased risk for numerous health issues.

Some of the potential short-term consequences of sleep disruption:

  • Decline in cognition, memory, and performance
  • Difficulties with emotional regulation

Some of the potential long-term consequences:

  • Increased risk of hypertension
  • Increased risk of cardiovascular disease
  • Increased risk of metabolic syndrome
  • Increased risk of type 2 diabetes mellitus

Not to scare you, but evidence shows that practicing good sleep hygiene is imperative to any good self-care routine. So, if you aren’t sleeping well at night, it’s best to consult with a professional to get to the root of the underlying cause. However, if you suspect that it’s simply a matter of being stressed out or not being able to “shut your mind off” at night, there are some things that might help you out. And even if you are sleeping well at night, these techniques are great for relaxing in general and could make a great addition to your stress management toolbox.


Guided breathwork is a beginner-friendly way to practice mindfulness. If you’re like me who’s tried meditation but rather than being present, you’re busily putting together a to-do list, then following a guided video could help you ease into a calm state. Guided videos give the brain something to listen to and make it easier to stay focused on the exercise.

Several studies have shown promising data on how deep breathing exercises could improve mood and anxiety.  

How about this guided video with several tips to try:

How About a Massage? No Spa Required!

Treating yourself to an at-home massage could be just the thing you need to facilitate relaxation at the end of a long day, or even in the morning if you find yourself waking up “on the wrong side of the bed”.

There are many techniques for self-massage, but rest assured that no fancy oils, equipment or uncomfortable twists and turns are required to give yourself relief!

Have you heard about the Vagus nerve? The Vagus nerve is a main nerve that connects our brain to our organs in the body. This nerve also activates our rest and digestive system (parasympathetic). By stimulating simple points within our ear, this Vagus nerve massage technique can help reduce stress and anxiety. Give it a try:

It’s All About What Works for You

Everyone’s circumstances are unique. A part of what makes self-care enjoyable is finding little ways to nurture yourself that mesh well with your needs.

The suggestions mentioned here are only meant to serve as inspiration for your journey. Always be sure to check with your healthcare provider before beginning a new regimen, and most importantly, have fun!

5 Tips to Starting Off the New Year in a Healthy Fashion

I used to make New Year’s Resolutions every year until I realized that making promises at the beginning of the year which inevitably get broken within 90 days was not a sustainable habit. So, in light of the New Year, I’ll share some things you can do to take control of your health without a calendar to dictate your actions.

Cut the Carbs, Sugar & Bad Fats

One of the first things we can do is control what goes into our mouth. We as a society eat way too many carbs, sugar and bad fats. As you may be aware, chronic conditions like diabetes, heart disease, cancer and obesity are all tied to our over-reliance on what has become the standard American diet. Have you noticed how having a high-carb/high-sugar meal makes you crave more snacks several hours later? These high-carb foods (breads, cereals, pastas, waffles, pancakes, cookies, cakes, pies) cause blood sugar fluctuations that lead to incessant carb cravings thereafter. So, what to do after weeks of eggnog, wine (of course – alcohol is formed from sugar), grandma’s pumpkin pie and that holiday feast with turkey, stuffing, and mac and cheese?

First, reduce your carb and sugar intake. This does not mean you have to go on a ketogenic diet as moderation is key as you transition from all the holiday festivities.

  • Get most of your carbs from plant-based sources, primarily non-starchy vegetables like greens, cruciferous vegetables (broccoli, cauliflower, cabbage). You can add some fruit like apples and starchy vegetables like sweet potatoes and beets to up your carb intake but the key is to make greens and veggies the mainstay of your daily plate. And no need to count calories – eat until you are satisfied as these veggies are high in fiber and volume and low in calories. Also, eating a naturally fiber-rich diet will help with elimination and keep you ‘regular’.

  • Eliminate bad fats and add good ones.
    • Man-made fats that are hydrogenated or partially hydrogenated oils like margarine should be avoided like the plague. If nature intended for humans to consume them, they would be naturally available. Also, vegetable oils (corn, soybean, canola, grapeseed, peanut, cottonseed, safflower, sunflower) are HIGHLY processed and READILY oxidized when exposed to light, air or heat. Oxidized or ‘rancid’ oils are NOT healthy for humans so it’s best to avoid them.
    • Healthy fats should be added to the diet – it sounds counter-intuitive for losing weight but healthy fats are necessary building blocks for cell membranes and for keeping hormones in balance. Non-animal sources of fat include avocados, avocado oil, nuts and nut butters, coconut and coconut oil, olives and olive oil. Animal sources include lard, grass-fed butter/ghee, grass-fed/wild-caught/pasture-raised meats and fish. 

Good Health Begins in the Gut

Good health = healthy gut = good intestinal bacteria. The human gut is home to more than 100 trillion micro-organisms and contains 10 times more bacteria than all the human cells in the entire body. Recent studies suggest the role that the gut microbiome plays in regulating the risk of diseases like cardiovascular disease, Type 2 diabetes, obesity and cancer AND the importance of diet in altering the gut’s microbial composition. So to keep your gut flora healthy:

Manage stress levels as studies have shown that prolonged stress can negatively alter intestinal microbiota composition

Get Moving!

If you don’t have time to exercise, how about starting off with a daily 7-minute workout? This free app called 7M offers exercises for a variety of body parts and they are only 7 minutes long. They have options with weights or without so no need to invest in equipment to get going.

Here are two 7-minute high-intensity interval training workouts to try without downloading the app:


Take Time to Meditate/Reflect

You don’t need a 30-minute meditation or yoga practice to get your mindfulness quotient in. Upon waking, try a 5-minute breathing or meditation exercise. Here are a couple to try:

And before bed, try to reflect on the happenings of the day – what went well and what could be improved. This raises awareness of the positive things achieved in the day along with areas for improvement. Continuous improvement and learning is key to keeping us youthful and vibrant!

Practice Good Sleep Habits

And last but not least, establish a sleep rhythm that works for YOU as we all have different sleep clocks. I have tried to be an early riser (before 6:30am) SO many times but it’s not my optimal sleep clock and ends up making me more tired and run down. Against my better judgment, I woke up REALLY early (5:30am) over Thanksgiving holiday to go walking with my sister – although I got my steps in, I ended up with a head cold which lasted for weeks.

If you are an early morning person, you can do a lot of the important tasks early in the day. But if you’re like me and cannot get going until around 7am after a stiff cup of coffee, you may be more prone to get some productive work done well into the evening.

So, in addition to when you sleep, determine how much sleep you need to feel optimal – some feel fantastic after just six hours but if you’re like me, you will need at least 7-8 hours to survive the next day.

So, how about a New Year’s plan of consistency, moderation and steady improvement to keep you going and going? Happy Holidays!

Don’t Go Breaking Your Heart – Myth-busting and Top Tips for a Healthier Heart

I recently listened to a healthy heart masterclass sponsored by the Food Revolution Network where Dr. Mimi Guarneri, a holistic cardiologist, shares tips on how to prevent or reverse heart disease without relying solely on drugs, surgeries or stents. So, in this blog, I’ll highlight the top myths along with health tips to keep your blood pumping machine in optimal condition.

Myth #1:

  • Your genes are not your destiny. Did you know that 90% of heart disease is related to lifestyle? And because these lifestyle and environmental factors are passed down from previous generations, you see family histories of heart disease. 
  • And according to Dr. Dean Ornish who is a proponent of a plant-based diet, four out of five cases of coronary atherosclerosis can be reversed using diet, exercise, meditation and group support. I’m personally a fan of the pegan or flexitarian diet (mostly vegetables and fruits but occasional meat and fish consumption) which is considered mostly plant-based.
  • Age and genetics do not seal your fate. You’re never too old to adopt new habits in spite of what all the old, ‘not-so-wise’ sayings indicate. Based on this Johns Hopkins study, conducted on 6,000 atherosclerosis patients aged from 44-84 years old, healthy lifestyle changes decreased risk of death by 80% no matter what age group they were in. 

Myth #2:

  • There is more evidence pointing to the lack of evidence on dietary cholesterol as the main risk factor in heart disease. In fact, up to 75% of people who experience heart attacks have what’s considered normal cholesterol levels.
  • Read my earlier blog on the role that cholesterol has in heart disease: https://community.wholistics.health/heart-disease-and-the-role-of-cholesterol/
  • In order to avoid or reverse heart disease, you need to consider all pillars of health (nutrition, exercise, mind and sleep) and stop focusing on just a number that is not even a good predictor of heart disease.

Myth #3:

  • According to Dr. Guarneri, if medicine took care of heart disease, it wouldn’t be killing eight million people every year. She states that 92% of first heart attacks are totally preventable.
  • Medications can decrease heart disease risk but they are almost never as effective as sustainable and lasting lifestyle changes.
  • Addressing root causes of heart disease is what’s important, not reducing symptoms with medications.

Heart Health Tips #1:

  • Eat more of the right omega oils (omega 3) like oily fish and fish oil to get the right balance.
  • You need omega-6 oils but we consume way too much with oils like corn, safflower, soy, sunflower and canola and these processed vegetable oils create a pro-inflammatory response in our bodies.
  • The best vegetarian sources of omega-3 oils are flax seeds and chia seeds which should be ground up prior to consumption so they are digested properly.
  • Of the three types of Omega 3s (ALA, EPA, DHA), ALA is found in flax and chia seeds but EPA and DHA are mainly found in fish and algae. And your body needs all three, so if you don’t like the idea of consuming oily fish, you can opt for algae. Here’s my favorite that’s been tested to be free of heavy-metals:


Heart Health Tip #2

  • White flour, sugar and other processed foods cause inflammation and increase your risk of heart disease and diabetes.
  • When consuming grains, opt for whole grain to ensure you’re also getting the soluble fiber and the phytonutrients.
  • Pseudo-grains like quinoa, millet, buckwheat and amaranth are good options.
  • I’m personally not a fan of a lot of whole grain consumption – eating a bowl of whole grain pasta will make my glucose monitor sing but when eaten sparingly, it’s fine.

Heart Health Tip #3

  • Dr. Guarneri suggests to NOT eat red or processed meat. Although I agree with avoiding processed meat which is high in salt, nitrates and other additives, I think eating clean, grass-fed meat in small portions should be ok if you are generally healthy and want to avoid heart disease.

Heart Health Tip #4

  • If you don’t visit the dentist regularly for oral check-ups and cleaning, you should know that periodontal (gum) disease is related to heart disease. Evidence has shown that bacteria in the mouth that causes gum disease travels to the heart and triggers inflammation in the blood vessels and increases your cardiovascular disease risk.
  • So keep up the daily flossing, Waterpik (which I love) and the bi-annual visits to the dentist.

Heart Health Tip #5

  • Did you know that evidence shows that emotional intelligence plays a significant role in the occurrence of coronary heart disease? When you experience feelings like anger and hostility, you can increase your risk of heart attack by more than 200%!
  • It’s important to be in loving relationships with family and friends as it will have a physical impact on your heart health.
  • Make sure to take actions to support your emotional well-being with mind care (yoga, meditation, etc.) and positive social interactions.

Heart Health Tip #6

Heart Health Tip #7

  • Dr. Guarneri suggests dancing as an excellent form of exercise as it’s not only great physical movement but the music and the rhythms elicit positive emotional responses which are great for the heart.
  • If you prefer regular exercise over dance, keep it up 3-5x per week and make sure to include aerobics, strength training and stretching into the regimen.
  • Remember – variety, frequency and FUN are key to a sustainable program of movement.

Heart Health Tip #8

  • Did you know that more than 70% of all visits to the doctor are related to stress? And research shows that chronic stress can raise your blood pressure, cause inflammation and increase your risk of a heart attack.
  • Engaging in activities like yoga, meditation and deep breathing exercises can calm your heart and your brain.
  • I like Dr. Weil’s 4-7-8 breathing exercise to shift the energy balance to a peaceful state: https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/

Heart Health Tips #9

  • The journey is as important as the destination so focus on progress with small, tangible steps that you CAN do that will become a habit over the long term.

To learn more about this masterclass visit: https://heart.foodrevolution.org/masterclass/?orid=174172&opid=364

Natural Detox Strategies

Did you know that there are over 15,000 man-made chemicals that are in our environment that our body doesn’t know what to do with? As humans, we have not evolved enough to deal with the bombardment of these toxins from the air, water, ground and the atmostphere. We know that toxins are harmful to our biological function so what to do? Thankfully, there are a number of ways to mitigate the risks even though we may not be able to eliminate them completely. So, in this blog, I’ll share some tips on ways to keep your body optimal so it can repair and detox itself.

Clean Air

You need to note what is going into your body that is contributing to your toxin load. One of the most important is the air you breathe. Did you know that air pollution was linked to a higher risk of dying from COVID-19 in the US? If you’re a city dweller, it’s especially important to prioritize clean air in your living space. You may want to invest in an air filter for the areas where you spend most of your time – at least get one for your bedroom so you have clean air to breathe while you sleep. There are plenty of good air filters to choose from in many price ranges. Here are several to consider:

Clean Water

Even if you get tested city water where you live, the drinking water can be contaminated with disease-carrying organisms and toxins leaking into your water source from run-offs from industrial plants, factory farms and even fracking. You can search for the quality of your water in the EWG’s tap water database. Put in your zip code and it will show you which chemicals are above acceptable levels. You can also request a report from your water source on the quality of the tap – keep in mind that only certain contaminants are tested so you won’t actually know what’s in there. So, if you’re not up to solving a mystery, how about opting for a whole house filtration system if the quality of your water source is not up to par? If you cannot afford a whole house filter, invest in a reverse osmosis filter system to put under your sink for drinking/cooking and a shower filter to minimize contact with your skin. Here’s what I use:


When you sweat, your skin’s pores open up to eliminate toxins including heavy metals and foreign chemical substances. As your body’s largest organ, the skin can flush wastes out through sweat thereby putting less burden on other organs like the liver, intestines and kidneys. So get a good workout and work up a good sweat. If you are like me and don’t sweat easily (nor want to do a lot of strenuous exercise to get there), you may want to look into a sauna. I like infrared saunas as they don’t require any special hook-up in your home. The infrared saunas use electric and infrared light to create heat waves which are absorbed by your skin. They only go up to about 150 degrees but they do a great job of penetrating through your skin to get you sweating like a pig in no time!

There are many infrared saunas out in the market today – they used to be very expensive but now they have ones for every budget. Alternatively, if you don’t want to spend a lot of money, try one of the sauna blankets – this one got top ratings on Amazon.

Here’s the one I have at home – it’s an investment but it will last at least a decade with proper use.

Clean Food

Eat Organic – Organic food has more nutrients and are rich with natural antioxidants and disease fighting chemicals. If you have your own garden, you are well on your way to feeding your body with optimal nutrtion. If you cannot afford all organic, how about avoiding these dirty dozen that are the most pesticide laden?

Avoid GMOs – Many grains, grain by-products and produce are genetically modified, so always look for the “Non-GMO” label when purchasing. Here are the most prevalent genetically modified products: Soy, Corn, Canola Oil, Mik, Sugar, Zucchini, Yello Squash, Papaya

Grass-Fed or Wild Meat – Grass-fed and wild-caught meat get their diet from natural sources (not corn and other foods that these animals are not meant to eat) and as a result, have a favorable profile of nutrients and essential fatty acids. Same goes for fish – opt for fish choices like wild salmon to minimize contamination over farmed salmon.

Natural Sweeteners – Did you know that artificial sweeteners like aspartame can disrupt the body’s ability to regulate blood sugar and actually promote obesity by altering the function of the bacteria that’s in your gut?  With most people trying to lose weight rather than gain, this sounds like a bad idea. But you don’t have to give up the sweets – just stick to natural sweeteners like stevia, monk fruit, allulose and erythritol. They even make tasty sodas from these sweeneters. Here’s the one I drink when I’m craving soda.

Minimize Gluten – Gluten has been linked to intestinal and neurological disorders but it’s in almost everything we eat – bread, pizza, bagels, baked products. Wheat flour being grown today has been hybridized to maximize gluten content to satisfy western tastebuds. Steer clear of gluten if possible – if you are eating out/traveling and find it impossible to avoid, take some digestive enzymes with your meal. Here’s one to have handy.

Artificial Colors and Additives – Did you know that according to the Environmental Working Group (EWG), there are more than 10,000 additivies that are allowed in food? It’s mind boggling what you need to know to avoid as these additives are linked to chronic health issues.  For example, studies have shown a correlation between consumption of artificial food coloring and attention-deficit/hyperactivity disorder in children. There has been controversy on the safety of these artificial colors so it’s best to avoid them even if they are considered ‘safe’. The most common ones to look for are Blue No. 1, Yellow No. 5, and Yellow No. 6.

Here’s the dirty dozen of food additives you want to steer clear of.


Your body powers down at night so it can get to work on cleaning up all the waste that’s been accumulated in your body and brain throughout the day. So, make sure you are getting adequate and proper shut-eye.

Minimize EMF

Were you aware that EMF radiation can negatively impact sleep quality as it reduces the amount of melatonin your body produces at night? So keep that cell phone powered down and away from your bedroom. If you need a device (iPad) to wind down at night like me, download the podcasts and episodes and watch them on airplane mode. I’ve got to have my nightly podcast but with the app, it’s easy to download all the sleepy material to put me under. 

Avoid Plastics

Plastics are not only littering our oceans and harming sea life, they’re harmful to our health, too. A commonly-used plastic additive called Bisphenol A is a known endocrine disruptor leading to hormone dependent cancers and metabolic disorders. Switch to glass (Pyrex is heat and crack-resistant) and or metal containers and bottles. They retain the thermal quality of the food/drink WITHOUT chemical plasticizers and other additives. 

Avoid Chemicals in Cosmetic and Personal Care Products

Were you aware that most personal care and cosmetic products sold in the US are not regulated by the FDA and do not require safety testing of ingredients as they are ‘generally regarded as safe’? There may be dangerous chemicals lurking in your makeup and personal care product so you need to take charge of what you’re putting on your skin, hair and nails. You can go to the EWG database to look up which products are safe to use. Alternatively, you can use the Redify app to scan any product barcode and determine whether it contains toxic ingredients.

What is Circadian Rhythm and How Does it Impact Our Health?

I’ve mentioned in several of my blogs about the importance of maintaining a good circadian rhythm for optimal sleep and wakefulness. In this blog, I’ll describe how this master clock in our body influences our daily pattern and its importance in keeping this internal rhythm balanced and healthy.

Your circadian rhythm is your 24-hour cycle that is part of your body’s internal clock that carries out essential functions and processes. It is controlled by your hypothalamus and translates signals from the environment to your body. Your rhythm is influenced by external factors like light and your body can regulate temperature and metabolism to keep you alert or help you fall asleep.

Your sleep-wake cycle is part of your circadian rhythm and during the day, light exposure sends signals to your brain to be awake, alert and active. When your brain detects darkness at night, it stimulates the production of melatonin which is a hormone that promotes deep sleep. And it is this alignment of day-wakefulness and night-sleep that maintains a healthy cycle of your body’s circadian rhythm.

The word “circadian” comes from the Latin phrase “circa diem” which means “around a day” and this rhythm works to ensure that the body’s processes are optimized during the 24-hour cycle. Just as the circadian rhythm of a flower determines when they open up during the day and close at night, the same goes for us humans with our mental and physical systems in sync throughout the body during this cycle. For example, our circadian rhythm tells us when to regulate our digestive system, temperature and hormones to manage our metabolism and energy expenditure. Our circadian rhythms are closely connected to day and night – light is the most powerful influencer on our hypothalamus and impacts how this part of the brain interprets signals to regulate our body’s activities. 

Disruption of the circadian rhythm not only leads to sleep disorders but research is now revealing how it impacts physical and mental health like obesity, diabetes, depression and mood. Studies have shown that circadian rhythm disruption can lead to cognitive impairment and metabolic syndrome as well as psychiatric illness and age-related dementia.

The most common causes of circadian rhythm disruption are due to:

  • Traversing multiple time zones and suffering from jet lag due to not being adjusted to the new day-night cycle of your destination. The easiest way to get acclimated is to try to quickly adapt to the new clock upon reaching your destination.

  • Working the night shift as this will always disrupt circadian rhythm – it will be hard to adjust even if you sleep in complete darkness during the day. My mom worked the night shift for 25 years and I am convinced that her Alzheimer’s was directly impacted by this long-term disruption to her circadian rhythm.

  • Going to bed very early and also waking up early (before sunrise). This is more prevalent in older adults but one percent of the population have this sleep phase disorder. 

  • Night owls who stay up late and then sleep late into the morning. This is more typical of teenagers but this delayed sleep phase disorder also impacts a small percentage of the adult population.

Maintaining a healthy circadian rhythm is critical to getting good sleep at night and functioning at your peak during the day. Here are some good habits to establish:

  • Aim to always sleep in the dark as even the tiniest amount of light can disrupt your circadian rhythm and production of melatonin and serotonin. Use blackout curtains and remove (or put electrical tape over) any remaining light.

  • Keep your room temperature lower than 72 degrees (between 60 and 68 degrees Fahrenheit has been shown to be optimal). When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. So it’s no surprise that this cool environment is conducive to sleep as it mimics your body’s sleeping temperature. It helps your body regulate not only melatonin but also cortisol and growth hormone levels.

  • Avoid caffeine after 2pm. It’s been shown that for people that are slow metabolizers of coffee, the caffeine effects last long after the drink. Stick to organic decaf if you need that cup-a-joe. Also, be mindful of products and medications that contain caffeine.

  • Finish eating at least three hours before bedtime – the rise in blood sugar levels after a meal will delay sleep and laying down soon after a meal can increase the risk of acid reflux. Also avoiding foods that you may be sensitive to (like dairy, sugar and certain grains) could help reduce gastrointestinal upset, bloating, gas and the late night trips to the bathroom. If you notice that you have digestive issues, you might explore discussing your nutrition with a registered dietitian as addressing any possible food sensitivities can have a profound effect on digestion and sleep.

  • Make sure to get regular exercise (at least 30 minutes a day) as it can improve your sleep – but get it done at least three hours before bedtime so you don’t get the second wind from the exercise high. This study done by the National Sleep Foundation has shown that those who do moderate to vigorous exercise regularly reported higher quality sleep than non-exercisers.

  • Get sunlight in the morning. It will adjust your circadian rhythm to help you sleep better at night. Try to get at least 30 minutes outside every day – morning is best when the sun is less intense.

  • Stick to a consistent bedtime (even on the weekends) and aim to get to bed early so that your body maintains a good sleep rhythm. Deep sleep happens in the first half of your night so it’s important not to miss this time window which is when your body repairs and recharges.

  • Try to avoid doing work or watching TV in bed. It will be harder for your body to relax when it’s time to sleep – it’s important to keep your work space separate from your sleep space. Avoiding blue light from electronics close to bedtime is important as it’s been shown that blue light can delay sleep, suppress melatonin secretion and impair next-morning alertness. If you must watch that episode to wind down, try blue light blocking glasses and/or a blue light filter for your device. Here are some to try: Blue Light Blocking Glasses

  • If you need an afternoon snooze, make sure to keep naps short (20-30 minutes) and earlier in the afternoon so it doesn’t push back your bedtime and throw off your schedule. 

While establishing good sleep hygiene can help you maintain a good circadian rhythm, there may be other circumstances that can prevent you from getting optimal sleep. If you have persistent sleeping issues and/or daytime drowsiness, speak to your doctor or seek out a sleep specialist to dig deeper into the cause to get to the root of the problem.

How your snoring affects your well-being – “Healthy Attitude” podcast review

Bedtime may be the favorite time of the day for thousands of people, but it does not always represent rest time for everyone. Has the snoring of your relative or partner ever kept you awake at night? Yes, it has happened to all of us. But we must be aware of a reality: in addition to causing annoying noises, snoring can be an indicator that our companions are suffering from more than just a stuffy nose.

Dr. Ana Carolina Bassol, a graduate of Mexico’s National Institute of Respiratory Diseases, knows about this firsthand. The pulmonologist works at the Galenia Hospital in Cancun, in the south of her country, and has treated dozens of cases of sleep apnea, a condition related to snoring.

This sleep disorder, known in the medical community for being underdiagnosed by professionals and neglected by patients, affects a significant number of Latin Americans in the 21st century. According to this study (in Spanish), 20% of middle-aged adults have at least mild sleep apnea and 80% of cases remain unidentified.

Dr. Bassol is aware of these figures and the possible consequences of suffering from this condition, such as heart disease. That is why she participated in the podcast “Healthy Attitude”, produced by the hospital center where she works, to inform and educate Spanish speakers about snoring and sleep apnea.

Here is a summary of her intervention in the program.

What is sleep apnea?

Sleep apnea is the total or partial blockage of the upper airway (of the respiratory system) for more than 10 seconds and sometimes even for minutes. It occurs specifically in the pharynx, a tube that connects the nostrils and the oral cavity. This duct is opened by muscle tone but can close when the tone weakens during deep sleep.

According to the doctor, there are several factors that can disrupt the passage of air through the pharynx and increase the likelihood of sleep apnea. Some of the most important are large tonsils, a long tongue, a small nose, and a small chin. She also emphasizes fat deposits, as they can cause the pharynx to collapse even when the individual is awake (due to the great weight they exert on the neck).

How do I know if I have sleep apnea?

To know if you suffer from this syndrome, you can pay attention to the intensity and frequency of your snoring when you sleep. This is one of the most frequent symptoms of the condition, as it occurs when the air causes vibration of the relaxed tissues of the throat.

Another sign that can reveal if you have this condition is the sensation of choking when you just wake up. In fact, sleep apnea can cause you to stop breathing when you sleep. But do not worry: the brain is smart and will never let you die from lack of oxygen. The organ specializes in sending a signal of stress substances (such as adrenaline) that allows you to return to a light sleep and regain the muscle tone that keeps your pharynx dilated.

What else can sleep apnea cause?

According to Bassol, the problems associated with sleep apnea are not only limited to the pharynx but can also trigger negative consequences in the circulatory system.

Whenever there is an obstruction in the upper airway, oxygen in the blood can decrease, which generates inflammatory substances that increase the formation of clots. In addition, adrenaline injections from the brain increase blood pressure, increase heart rate, and change chest pressure. These last modifications place the heart in stressful situations. This is why sleep apnea is linked to cardiac conditions such as acute heart attacks, arrhythmias, heart failure and pulmonary hypertension.

What else can I do to detect sleep apnea?

Bassol comments that the clinical manifestations of sleep apnea when the body is conscious are drowsiness, anxiety, and depression. If you are overcome with doubts and you are not sure about what you have, there are two ways to achieve an accurate diagnosis.

The first option is to take a respiratory polygraphy test. Professionals perform at your home to gather information about your oxygen saturation, your chest and abdominal movements and your airflow in the airway. To get it, they need you to sleep one night with an equipment composed of nasal prongs, a chest monitor, two elastic bands (one on the thorax and one on the abdomen) and an oximeter.

On the other hand, the second alternative is to take a polysomnography test. It is more complete than the previous one and includes an electroencephalogram, an electrocardiogram, and the measurement of other arterial gases, as well as the muscle tone. This is performed only in sleep laboratories and requires observation of the patient for an entire night. It is the best choice if you are a person with previous diseases, such as heart failure.

If you want to listen to the complete podcast (in Spanish) and learn more about sleep apnea, you can click here.

Kicking off the New Year With Intent – Sleep

We spend a third of our life in bed (or should aim to). Sleep affects everything from energy and mood to chronic conditions like heart disease and Alzheimer’s. It has an impact on our metabolism, immunity and physical performance. According to the Center for Disease Control and Prevention (CDC), about 35% of adults don’t get the recommended dose of at least seven hours of sleep. And we live in an espresso-buzzed, screen-fixated, shut-eye deprived world where it’s considered a badge of honor to function on less sleep. Did you know that in a meta-analyses of almost 13,000 studies conducted on sleep, subjects who had sleep disturbances had a higher risk of dementia?

The National Sleep Foundation released the key indicators of good sleep and they include:

  • Sleeping at least 85% of the time when in bed
  • Falling asleep in 30 minutes or less
  • Waking up no more than once per night
  • Going back to sleep within 20 minutes of waking up at night

If you are like most adults and struggle to meet all the guidelines of good sleep, I’ll share some tips and guidelines on evidence-based recommendations to improve the quantity and quality of your sleep.

Create Your Sleep Sanctuary

Creating a calm, comfortable environment is also an essential part of getting good sleep. Here are some tips:

  • Eliminate all lights in your room – use blackout curtains and/or wear an eye mask. I no longer use night lights or lighted clocks.
  • Limiting blue light in the evening has been shown to increase melatonin levels and sleep times. Blue light comes from your electronic devices like TV, ipads, computers and phones. Use a blue light screen on these devices or wear blue light blocking glasses. Here’s one to try: Blue Light Blocking Glasses. Here’s a blue light screen protector for the iPad: Blue Light Screen Protector.
  • Use comfortable bedding and treat yourself to some luxury PJs like organic cotton or silk.
  • Keep your room temperature lower than 72 degrees (between 60 and 68 degrees Fahrenheit has been shown to be optimal). When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. So it’s no surprise that this cool environment is conducive to sleep as it mimics your body’s sleeping temperature. It helps your body regulate not only melatonin but also cortisol and growth hormone levels.
  • If you cannot block out external noise of traffic, neighbors, etc. you may want to try a white noise machine.  Here’s one to try: White Noise Machine.
  • Use several drops of essential oils in your diffuser. Good ones for sleep include: lavender, cedarwood and bergamot. Here are a few to try:

Establish a Routine

Creating a consistent sleeptime schedule that is aligned with your circadian rhythm will maintain your sleep and wake cycle. This also includes weekends and holidays when you may be tempted to stay up late and/or sleep in. So create a ritual for getting ready for bed and stick with it: brushing teeth and washing face for night-time skin-care,  putting on PJs, and a sleep-promoting activity like a warm bath, listening to calm music, reading or journaling. This will help you wind down and signal your body that it’s time for shut-eye.

Body Exercises to Help You Sleep

Aim for 150 minutes or more moderate intensity activity a week – that includes swimming, brisk walking, biking, hiking, and running. That’s only 30 minutes a day for five days. Mix it up to stave off boredom and exercise with a buddy. There are many free exercise videos to get your cardio in – here are a few to try:

In order to maintain muscle mass which becomes harder to do as we age, plan for two or more days of muscle strengthening exercise. There are many options if you are not a fan of weight-lifting like me: Pilates, Yoga, Free Weights, Kettlebells, Barre and more. Here are some free videos to try:

Mind Exercises to Help You Sleep

Mindfulness is a form of meditation that is a great way to gain control of your busy and stressed out mind. This technique will help you slow down and be present in your sensations and experiences. Mindfulness training has been shown to improve sleep quality and duration for those with debilitating conditions. Mindfulness exercises include meditation with breathing, yoga and Tai Chi.

There are a bunch of wellness apps that are available to users for mindfulness and guided meditations for sleep. Here are a few to try out:

  • Both Insight Timer and MyLife have a lot of free content with bonus material for premium members
    • Headspace has some free content but is a monthly or yearly subscription for premium content
    • Calm has an annual fee

Things to avoid or limit

  • Finish eating and avoid alcohol at least three hours before bedtime. The rise in blood sugar levels after a meal will delay sleep. Also, sleeping soon after a meal can increase the risk of acid reflux. Alcohol may make you feel drowsy and help you fall asleep initially, but it will keep you from falling into the deep sleep your body needs in order to regenerate and repair.
  • Avoiding foods that you may be sensitive to (like dairy, sugar and certain grains) could help reduce gastrointestinal upset, bloating, gas and the late night trips to the bathroom. If you notice that you have digestive issues, you might explore discussing your nutrition with a registered dietitian as addressing any possible food sensitivities can have a profound effect on digestion AND sleep.
  • It’s a good idea to stop drinking fluids within two hours of going to bed to reduce the need to get up in the middle of the night. You should also make sure to empty your bladder before heading to bed.
  • If you are a coffee/caffeine drinker like me, aim to stop drinking caffeine by 2pm. It’s been shown that for people that are slow metabolizers of coffee, the caffeine effects last long after the drink. Stick to organic decaf if you need that cup-a-joe. By the way, the best decaf is produced by the Swiss Water method where hot water is used to remove caffeine as opposed to chemicals. Here are some good brands to try. In general, be mindful of products and medications that contain caffeine.
  • Naps can be a good supplement to your regular sleep but these catnaps should be no longer than about 20 minutes and be finished by 3PM in the afternoon so as to not interfere with your nighttime sleep.

Address Other Factors

  • If you are overweight, this can increase your risk of sleep apnea. Sleep apnea is a sleep disorder where your breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, ask your doctor to give you a sleep test.
  • For generally healthy women, consider hormone support if faced with night sweats/hot flashes – talk to your doctor or consult a naturopathic physician about various options for dealing with menopause (the American Association of Naturopathic Physicians offers a directory with credentials and practice focus). Note that there are certain dietary factors that exacerbate hot flashes (e.g. caffeine, refined sugar, spicy foods) so be mindful about your diet.
  • Conditions like arthritis, back pain and fibromyalgia contribute to poor sleep, fatigue and mood disturbances. Using mindfulness, massage and relaxation techniques can help but work with your practitioner to optimize best practices to make pain more manageable so you can get quality shut-eye.  
  • Having heartburn or acid reflux can also interfere with sleep. Try carefully monitoring the food and drink that exacerbate this condition and finish your meals at least three hours before bedtime. If you continue to struggle with this, talk to your doctor about options.

Top 10 Essential Oils for Stress and Anxiety

In this blog, I’d like to discuss the use of essential oils for managing stress, anxiety and mood. Aromatherapy stimulates the receptors in the nose and sends messages to our nervous system which impacts the body’s energy systems. This fragrant modality has been used for centuries to maintain and improve well-being.

Here’s my list of recommendations.

1. Chamomile
Chamomile has a wonderful scent and is used widely in oil and tea form for general relaxation. This study showed the effectiveness of chamomile for treating generalized anxiety disorders (chronic anxiety and neurosis).

Here’s one that’s blended with jojoba and ready to use out of the bottle:

2. Fennel
This delicious anise spice is more commonly known for its digestive properties but this study highlighted the use of fennel in reducing depression and anxiety in post-menopausal women.

Here’s one to try:

3. Frankincense
Frankincense oil is extracted from the resin of the Boswellia tree and it means ‘quality incense’ in old French. In the Christian religion, frankincense was a precious spice with great significance and value in ancient times – it was one of the first gifts given to Jesus by the wise men to symbolize his divinity. This oil has a musky, strong aroma with hints of pine and citrus. In this study, frankincense was used to reduce anxiety in women during the first stage of labor (I sure wish I knew about this during my childbirth!)

Frankincense is very expensive but you don’t need much so here’s one to try:

4. Geranium
Geranium oil is extracted from the stems, leaves and flowers of the geranium plant and this sweet-smelling oil has been used widely for mood and emotional wellness. This study also showed how geranium essential oil can effectively reduce anxiety for women during labor. Here’s one to try:

5. Holy Basil
This is from the same plant family but not the same basil that is common to Italian cuisine. Holy basil is called tulsi and has been widely used in Ayurvedic medicine and contains eugenol, a compound that gives it a spicy, minty aroma. According to this study, holy basil was used effectively for treating anxiety, stress and depression.

Here’s one to try:

6. Jasmine
Jasmine oil can be used to increase your sense of well-being and calmness without the drowsiness factor. It also has a wonderful floral scent. This study showed that jasmine oil has stimulatory effects on the function of the nervous system promoting positive emotions. 

Here’s one to try:

7. Lavender
Lavender is a very popular oil and is thought to promote calmness by impacting the part of the brain that controls emotions. This study shows how lavender oil has been used to reduce pre-operative anxiety.

Here’s one to try:

8. Lemon Balm
Lemon balm has been used to support alertness, focus and a healthy mood. This study using lemon balm capsules demonstrates its effectiveness in reducing anxiety and improving sleep.  Lemon balm is readily available in edible capsules, tea and extract form. If using the essential oil, only use in a diffuser or in a bath.

Here’s one that’s ready to use out of the bottle and doesn’t need to be diluted:

9. Rose Oil
Rose oil, extracted from rose petals, has an intoxicating scent and in this study, it was observed that rose oil had physiological and psychological relaxation and anti-anxiety effects.   Remember that rose oil is not the same as the more common rosehip oil. Rosehip oil is produced from the fruits of various wild forms of the rose flower and is typically used as a carrier oil similar to jojoba or avocado oils. Pure rose oil is very expensive but if your wallet can handle it, here’s one to try:

Here’s a more affordable pre-blended version:

10. Valerian
Valerian is an herb that due to its mild sedative effect has been used over the centuries to promote sleep and calm nerves. This study shows the use of valerian to reduce anxiety and promote sleep.

Here’s one to try:

How to Use Essential Oils:

One of the easiest and safest ways to use essential oils is in a diffuser – they are inexpensive and do a great job of distributing the oil through the fine mist. With a diffuser, you only need 2-10 drops of pure oil (depending on the size of your diffuser) so more is not necessarily better. You can use it wherever you are during the day or put it in your bedroom in the evening. In lieu (pun intended) of a bathroom fragrance spray/odor remover, I use a diffuser and put 2-5 drops of different oil in depending on my mood. Or you can add them to a warm bath with a carrier oil (almond oil and jojoba oil feel great on the skin – half an ounce of carrier oil to 7 drops of essential oil is a good ratio you can pre-blend and add to your bath). Or you can find pre-blended essential oils if you don’t want to mix it up yourself. If you are on the go but looking for some essential oil relief, you can try this bracelet – just add a few drops into the cotton pad and it diffuses throughout the day. 

Diffuser Bracelet on Amazon

Safety Precautions:

  • Do not put ANY essential oil directly on your skin undiluted as it can burn and/or irritate the skin. Remember that more is not better when it comes to these concentrated oils!
  • Make sure you do NOT ingest essential oils – there’s insufficient research on safety for internal consumption despite claims that may suggest otherwise.

Here is the latest research on clinical aromatherapy and safety guidelines: