Tag Archives: #healthandwellness

Now I Lay Me Down To Sleep During COVID-19 Sheltering – Then What?

Many of us are struggling to get any restful sleep these days during recommended COVID-19 sheltering. Here are a few holistic tips on how to make the most of these important 7-8 hours at night. Our goal to move as quickly as possible to the deeper stages of sleep where healing takes place and memory is consolidated. For perspective, there are five stages in one sleep cycle. Ideally, we go through 5-6 sleep cycles each night, each stage lasting ~20 minutes, and each cycle about 1.5 hours.

General Health Tips

• Support the ‘why’ of your life journey. Get in touch with your spiritual self by walking in nature, reading scripture, attending live stream worship services of your choice, volunteering to share your time and talents with your neighborhood and community.
• Address your deepest emotional concerns with a friend, or professional if necessary (National Alliance on Mental Illness @ https://www.nami.org), to divest yourself of chronic worry and stress.
• Walk at least ½ hour a day outside in the fresh air whenever possible. Look up the healing properties of phytoncides and fractals in the forest. Walk in the forest. Watch the animals. Study the flora.
• Use all of your senses to create a positive healing environment in your home (e.g., play your favorite music, light scented candles, pick and display fresh flowers, drink water, green tea or another healthy beverage of choice, hug your household family members multiple times each day).
• Maintain a ‘cup is half full’ mentality when faced with the daily grind of COVID-19 news – limit the amount of daily news feeds you will read/watch to avoid becoming over saturated with the negatives. This positive attitude translates into better dreams.
• Smile and say ‘thank you’ as much as possible to folks serving our community (e.g., healthcare professionals, support staff, grocery store clerks, pharmacists/drug store personnel, your mail person, etc). Send a handwritten thank you note to your favorites.
• Wear a protective face mask when you are out in public. Honor required social distancing restrictions as the new normal for your mental health and overall safety.

Preparing for Sleep Each Evening

• Follow a daily sleep routine.
• Take a hot shower in the evening to relax your muscles and wind down.
• Practice ‘letting go’ of any need for constant control, understanding the world just became a level playing field. We’re all learning a new paradigm for living. Be patient with yourself.
• Avoid drinking an alcoholic beverage as a night cap (e.g., alcohol relaxes a muscle in the back of your throat making it harder to breath and causing a more fragmented sleep).
• Keep your bedroom dark, quiet, cool (temperatures around 65-68°F help your body’s natural melatonin level to rise and will assist you in falling asleep).
• Watch a funny movie or You Tube together with your family before bedtime (e.g., Kay Pruitt’s link on how to make a face mask (I’m still laughing at this one – cut and paste this link into your internet browswer @ https://www.youtube.com/watch?v=U4c5eo_3-y0&feature=youtu.be&fbclid=IwAR0d_FCu9TPBQxCGmdMYO1m6UtkrgwW6KjWDcbslz9KN9QSsCPCIzpTb0DI ).
• Stay off technology after 6 pm to avoid blue light overstimulation.
• Enjoy a cup of a relaxing tea (e.g., decaffeinated green, lavender, chamomile, lemon balm) a couple of hours before bedtime. Green tea contains L-theanine, a constituent that is thought to increase a neurotransmitter in the brain to help you relax.
• Meditate for 15 – 20 minutes each night (how about on the back porch or while you are in the shower).
• Keep a sleep diary to trend your sleep patterns over one week. Learn more about what is working in your routine or needs to change and adjust accordingly.
• Write down your anxieties, fears, worries, left over ‘to do lists’ on a large piece of paper. Place the paper in another room (not in your bedroom) and shut the door, thus giving yourself permission to let the day go.
• Gently stretch your muscles before bedtime.
• Keep a window cracked open in your bedroom for fresh air, weather permitting.

Improving Stage One Sleep (To Reduce A Chatty Mind)

• Practice slow, deep belly breathing to focus on the present and clear your mind.
• Repeat your favorite affirming statements to change the ‘negative tape’ to positive messages (e.g., I am grateful for family and friends, thankful, loved, forgiven, blessed, safe, strong, filled with faith; this too shall pass). This attitude also helps improve dream quality.
• Count sheep.
• Place a small organza lavender-filled sachet bag under your pillow or use a Q-tip to place a tiny drop of your favorite essential oil on the back of your pillowcase to create a relaxing environment for sleep.
• If you still can’t get to sleep within 20 minutes, get out of bed, read or do a quiet activity until you feel sleepy, then reset and try to fall asleep again.

Improving Stage Two Sleep (To Reduce Muscle Twitching, Tightness)

• Practice head-to-toe full body relaxation by relaxing each muscle group, one at a time.
• Ensure you are as comfortable as you can be with your pillow, linens, bed covers, mattress.
• Wear freshly laundered PJs.

For more information or to make an appointment for a one-hour health consultation via Skype, please email drcathy@rxintegrativesolutions.com.

Sweet dreams!

2019-2020 Influenza Vaccine Composition

During the 2017-2018 flu season, there were 959,000 hospitalizations and 80,000 deaths in the USA attributed to the flu.  It’s important to get vaccinated this year!

Every ingredient in the 2019-2020 influenza vaccine has a specific purpose.

Trivalent Vaccine:
* A/Brisbane/02/2018 (H1N1) pdm09-like virus
* A/Kansas/14/2017 (H3N2)-like virus
* B/Colorado/06/2017-like virus (Victoria lineage)

Quadrivalent Vaccine:
* The above three strains PLUS B/Phuket/3073/2013-like virus (Yamagata lineage)

Multi-dose influenza vials contain the preservative thimerosal (e.g. a chemical metabolized in the body to ethyl mercury).  Ethyl mercury crosses into the brain in very low amounts, but less so than methyl mercury.

Trace amounts of formaldehyde may be present from the manufacturing process.

Protein from eggs allow virus to grow before it is harvested.

Please talk with your doctor about which influenza vaccine is right for your health needs.  Additionally, many pharmacists have been trained to help immunize and educate the public on vaccine facts.

 

 

Tai Chi Easy Classes Offered in Milford, OH

™Tai Chi Easy™ classes are being offered by Dr. Cathy Rosenbaum TCEPL at Miami Township Civic Center (MTCC), 6101 Meijer Drive, Milford OH 45150.

Tuesdays; Adults/Teens; MTCC; $60 R – $70 NR for each six-session package (Pre-registration required.  Limited Space.  NO DROP IN’s)

Winter Sessions begin on Tuesdays in JANUARY, 2021, 6:30 pm – 7:30 pm

We provide a lovely, retreat-like atmosphere in the Miami Township Civic Center for your relaxation and joy.  What fun!  Our last Tai Chi Easy™ class of the summer session was held outside against the setting sun, cool evening back drop of Mother Nature, her sounds, fragrances, and to meditative music. Other pics shown below give you a sense of the lush indoor MTCC atmosphere with holiday lights on the ceiling for the other five classes in our sessions.

To register, please contact:

Miami Township, Clermont County Main Office

6101 Meijer Drive, Miami Township OH 45150

513-248-3727 Main Office

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Tai Chi Easy™ is a teaching method created by Roger Jahnke OMD that anyone can learn. You will learn five movement forms by the end of six weeks, enjoy the calming, emotional and health benefits in a safe environment, and have fun with others who desire improved health and balance.  Tai Chi Easy™ has four components: Mindful Movements, Breathing Practices, Self-Applied Massage, & Meditation.  This modality can be practiced while standing, sitting, or in movement so that seniors will be comfortable joining in.

Dr. Rosenbaum is a Holistic Clinical Pharmacist, Certified Health Coach, Certified Dementia Practitioner, Certified Fitness Nutrition Coach, and Tai Chi Easy™ Practice Leader who traveled to China years ago.  There she witnessed Tai Chi being practiced in large groups in early morning hours out-of-doors with splendor and in silence.  It has been her lifelong dream to recreate a similar integrative health program in the USA.

Lavender (Lavendula angustifolia) Tea for Relaxation

Lavender is one of many beautiful and fragrant herbs that attracts butterflies and bumble bees, and will repel moths, mosquitos, and flies from the garden. Lavender flowers (buds) can be used as a tea for their relaxing and calming effect (Basch).

There may be as many as 160 active constituents in lavender including linalool (a terpene), linalyl acetate, B-caryophyllene, B-myrcene, alpha-ocimene, B-ocimene, and terpinen-4-ol. Calcium, iron, and vitamin A are also found in lavender.

We’re still learning about lavender’s pharmacology from animals. In a study by Harada et al, adult male mice were tested using a linalool scent delivered in a light/dark box. Some of the mice in the study had the sense of smell (active group) and others did not (control group). The mice in the active group that were exposed to the linalool scent over 30 minutes experienced anxiolysis. The control group did not. The positive effect in the active group was negated by flumazenil, a medication that reverses the effects of benzodiazepine anxiolytics like Valium, Ativan, and others. The authors concluded that the linalool effect was mediated by GABA transmission via benzodiazepine-responsive GABA receptors.

Lavender may also work by modulating T-type calcium channels in the body, providing yet another possible therapeutic effect that deserves more research in humans. Calcium channels play a role in neuron excitability, neuroprotection, sensory processes, sleep, and pain (Alaoui, Ayaz, Kopecky).

Lavender side effects may include sun sensitivity, headache, and allergic reaction, among others.

If you are consuming lavender tea, taking lavender dietary supplements, or using topical lavender essential oil in aromatherapy, please be sure to first discuss the appropriateness of this herb/essential oil with your health care provider or pharmacist to determine if it is safe and right for your health goals. This includes a thorough review by your trusted healthcare professional of any drug/lavender interactions and potential side effects.
For more information please visit https://www.drugs.com/mtm/lavender.html and https://www.gardenmandy.com/types-of-lavender-plants/.

Recipe for Lavender Tea

Add the 1 Tbsp fresh, or 1-2 tsp dried, lavender flower buds to a teacup (mug).
Bring 8 oz – 10 oz water to a boil.
Pour the hot water over the lavender flower buds, steep for 5 minutes. Place a small plate or lid over the top of the cup to keep the steam inside, further infusing the tea.
Remove the plate (lid) from the cup and add honey or agave, sweetening to taste.

Drying Out Fresh Lavender Flowers

If you want to dry out fresh lavender flower buds from your garden, harvest the lavender just before it fully blooms, and cut the flowering stalks right above the leaves. Bind the stalks with the buds into bundles and hang them upside-down in a dark, cool, and dry place for 2 and 4 weeks. Lightly brush the stalks and the lavender buds should fall off, to be stored and used later for tea.

References

1. Alaoui. Modulation of T-type Ca2+ channels by lavender and rosemary extracts. PLoS One. 2017 Oct 26;12(10): e0186864.
2. Ayaz. Neuroprotective and anti-aging potentials of essential oils from aromatic and medicinal plants. Front Aging Neurosci 2017; 9:168.
3. Harada. Linalool odor-induced anxiolytic effects in mice. Frontiers in Behav Neurosci 2018;12: Article 241.
4. Kopecky. T-type calcium channel blockers as neuroprotective agents. Pflugers Arch 2014; 466 (4): 757-765.
5. Basch. Lavender (Lavandula angustifolia Miller). J Her Pharmacother 2004;4: 63-78.

Using Neti Pots – Be Safe!

Neti pots can be used to clean out mucus, allergens, and debris that build up on the nose and sinus cavity. They are safe if used correctly. A recent case report involving a woman who allegedly passed away from an amoeba acquired from unsterile water used in her neti pot over many months reminds us to do diligence when preparing saline water and cleaning pots to stay safe.

Please:

* Keep your neti pot clean regardless of whether it is made of plastic, ceramic, glass, or some other material.

* Use a safe water source for the saline solution you prepare for your pot (e.g., preferably sterile or distilled water).

* Use proper technique with your neti pot to get a good rinse. If you are unsure of how to use it, contact your favorite pharmacist for a quick demo.

The Center for Disease Control tells us to wash our neti pots after each use. Some of these pots are dishwasher safe, but not all. Please read the directions on the box.

Neti pots can be hand washed with dish soap and hot water and air dried. Don’t use hand towels that contain lint to dry them, as the lint can go up your nose and cause other issues.
If you think your neti pot is contaminated, you can use a chlorine bleach solution to cleanse it, but be careful to thoroughly rinse out any soap or bleach from the pot before you reuse it. This will prevent unwanted residue getting into your nostrils.

Don’t use tap water run through a Brita filter or any home filter unless you boil it for 3 to 5 minutes and then cool it down to room temperature first. Boiled water is storable for up to 24 hours.

For more information, please visit www.apha.us/CDCSafeNetiPots.

To schedule a one hour health & wellness consultation with Dr. Cathy Rosenbaum, please visit www.rxintegrativesolutions.com or email drcathy@rxintegrativesolutions.com. Be mind body spirit healthy.