Cancer Survivor, Patricia Diaz, has been in remission for over 30 years. We're discussing the therapies she used in conjunction with her cancer treatment, most of which she still practices to this day. Her memoir is the topic of this episode of A Healthy Bite.

Pretty Girls Don't Get Cancer. Patricia Diaz, memoir

Wait, what?

Yeah, that was my reaction, too, when I first saw it in print. What kind of doctor says this to reassure a patient? While I'm sure it was meant to console, we all know the statement simply isn't true. We all know a pretty girl who has been diagnosed with cancer, don't we? 

My sister was a pretty girl diagnosed with ovarian cancer. I have two aunts and a cousin who are pretty girls and also breast cancer survivors. 

Unfortunately, cancer doesn't pick and choose, it spreads its ugly roots without discrimination of gender, race, nationality, size, age, or even looks. 

Meet Patricia Diaz

Pretty Girls Don't Get Cancer is the title of a self-published memoir by Patricia Diaz. A touching story of Patricia's journey as a stage four cancer survivor. The title is based on the statement a physician made to reassure her. Sadly, he had overlooked the signs of adolescent and young adult cancer. (AYA)

I imagine no one is ever prepared for a cancer diagnosis. 

This was certainly true for Patricia. She was a high school student, intent on spending time with friends and family and enjoying a certain quality of life in Venezuela. 

Losing weight rapidly, barely able to breathe as one of her lungs was not even functioning, yet still unaware that cancer was growing inside of her, Patricia struggled on.

Severe nosebleeds, headaches, a persistant cough, and other signs had her parents worried. They took her to a different doctor, who after examinations and testing, diagnosed Patricia with stage four Liposarcoma. Several labs confirmed the results; a diagnosis of Stage IV Adolescent terminal cancer.

Cancer Treatment

Of course, Patricia received the dreaded cancer treatment, chemotherapy. The side effects of which made her violently ill. She later found out that the dose she was given during that first round of chemo was many times stronger than it needed to be.

Unfortunately, she's not the only cancer patient to experience the horrific side effects of cancer treatment. Although, this was thirty years ago, and health care and the cancer experience have progressed somewhat, chemo and radiation are still first-line treatments in oncology.

Hopefully, someday, cancer care will evolve to a gentler method. 

While Patricia continued to receive conventional treatment for her cancer, she also supplemented her care with alternative therapies. This is the topic of this episode of A Healthy Bite. 

We are certainly not debating whether cancer survivorship was dependant upon one or the other. Anyone who is diagnosed with any type of cancer should be treated as an individual, unique in their experience, environment, and care plan.

Alternative Therapies for Cancer Treatment

Patricia's story involves not only her care team, her doctors and nurses but also her friends and family. Her loved ones are an integral part of her story, and each of her family members had a role in her healing process.

In many ways, these alternative therapies appear to have become part of Patricia's new normal day to day habits. 

Support Groups

Patricia found help through learning meditation and through the process of self-discovery. She was able to become more self-aware and see some stories she'd been telling herself and sort of rewriting them in a more positive way. You might find support through chatting with a therapist, a group in a cancer center, meditation, or prayer.

Caregivers may also want to seek a support group as providing care for a cancer patient takes an emotional toll on everyone. The American Cancer Society has a full section for caregivers here.

As we Patricia mentioned, she continues to see a functional medicine doctor and sees health and wellness as a fun part of her life now. Part of her survivorship care plan means that she continues to get regular checkups and follow-up tests, which while they can be scary, she had learned to alleviate that anxiety. 

Another thing she mentioned were the long-term effects of her treatments, which is another thing that a cancer survivor will need to adapt to and be informed of after treatments end. Patricia shares plenty of ideas for staying healthy in the podcast episode.

Primarily Plant-Based Diet

We see studies of Blue Zones, areas where a high percentage of the population lives longer, healthier lives, that eating a diet that consists primarily of plants is conducive to longevity. Not only are plant-based diets good for lengthening years of life, but also healthspan, the years we live healthily.

The American Cancer Society recommends following a healthy eating plan that limits or excludes: (1)

Red and processed meatsSugar-sweetened beverages (Quit Soda!)Highly processed foods and refined grain products 

Physical Activity

Mindful physical exercise was one of the things Patricia noted in her memoir. For her, this was practicing yoga. Tai Chi is another great option. According to cancer research, physical activity is linked to a lower risk of several types of cancer. This includes colon, breast, endometrial,  bladder, esophageal, and stomach cancers. It may even reduce the risk of colorectal cancer, lung cancer as well as prostate cancer. (2)

Laughter

Patricia mentions that she was fairly serious-minded and that her family's jokes were usually scientific in nature. She had to learn to find things humorous. Laughter is the best medicine, they say, but how much of an effect does it have on your health?

Research has found that laughter has long and short-term positive effects on your health. "Mirthful laughter can stimulate our immune system, increase our protection against viruses, bacteria, and even cancer." (4)

Risk Factors

In one section of Patricia's book, she shares some of her own risk factors through the lens of hindsight. While it is impossible to determine why one person gets cancer and another one doesn't, certain risk factors have been identified which increase the potential for cancer. 

Some Patricia mentions in her memoir include emotional upheaval, toxins in the environment, and food allergies. These, along with genetics, can all be risk factors. 

Genetic testing can be useful in determining your risk factors as well as what you can do to turn off those variants. For example, the COMT gene encodes a protein that breaks down not only catecholamine neurotransmitters but also estrogens and their byproducts. Variants with low activity have been associated with increased rates of some cancer types. (5) Genetic testing can determine if you have these variants and if so, what steps you can take to lower your risk.

Carrying excess weight is a major risk factor for many cancers, although the long-term effect of obesity that begins as early as in childhood requires more research. Children should get at least an hour of physical activity daily. (3)

Take Away's from Pretty Girls Don't Get Cancer

One of my top takeaways from this book is that it is important not to dismiss symptoms. Patricia admits that she and her family, and even her doctors dismissed and overlooked important clues that could have helped her with an earlier diagnosis.Another key realization for me was not to be afraid of finding out what's going on. Being fearful of a diagnosis to the point that you avoid seeking answers only delays your ability to treat a problem before it gets out of hand. (This is one of the main reasons I've always avoided the BRCA testing up until recently.)Follow-up on abnormalities, and when something doesn't feel right, get a second opinion.We live in a toxic world and we all would do well to incorporate a bit of cancer prevention into our daily healthy habits. It's impossible to avoid all toxins, as I mentioned in my most recent email, even though I've eaten organic and avoided spraying my yard, etc. I tested positive for elevated glyphosate levels (broad-spectrum systemic herbicide in products such as round up.)Deal with your emotions, don't stuff them, ignore them, or invalidate them. Stress is the enemy, learn to manage it in a healthy manner.

Adult cancer survivors, as well as childhood cancer survivors, should check with their care team for follow-up care, in particular, in designing an eating plan as well as food restrictions.

This post and podcast are not meant to be medical advice, always check with your health care provider before implementing any changes in your diet, exercise, or health plans.

Resources for Cancer Survivors

Two-thirds of all survivors will experience one or more late effects from their disease and/or treatment. Late Effects After Treatment Tool gives you results that will tell you about potential late effects, symptoms to look for, provide recommendations for follow-up care, and offer prevention tips that may help reduce your risk for further health issues. Consider sharing your results with your doctor and always seek medical advice if you have any concerns.

About the Author

M. Patricia Diaz is an author, health-supportive chef, and human resources consultant. Her wellness journey began in 1989 when she was diagnosed with stage IV terminal cancer. During the most difficult time in her life, and with the help of friends, family, and life mentors, she turned to yoga, plant-based diets, and other alternative techniques to manage her crisis and then gently restore her health after cancer treatments.

The lessons Diaz learned, and years of yoga practice, led to an enthusiasm for well-being, a search for a depth of knowledge, and provided a compass for her life and career....

It is back-to-school time and many schools across the US have reopened. Teachers are back in their classrooms but some parents would prefer to continue remote learning.

"And still millions of students stayed remote, their parents concerned about the virus, not to mention bullying, racism, misbehavior, and child care." (1)

Now more than ever, Educators and Parents are prioritizing skills that can help students cope with emotional stress, solve problems, and avoid peer pressure. In addition, students have had to learn to practice better self-care since the pandemic. 

Anti-bullying, conflict resolution, and suicide prevention are other important topics that teachers must be mindful of during every school year. It's a tall order for educators.

This is why incorporating social and emotional learning into the daily curriculum is critical to the health and well-being of our children. SEL Skills can be taught, modeled, and practiced on a daily basis.

Social learning theory, proposed by Albert Bandura, emphasizes the importance of observing, modelling, and imitating the behaviors, attitudes, and emotional reactions of others. Social learning theory considers how both environmental and cognitive factors interact to influence human learning and behavior. (2)

Social-Emotional Learning Activities can and should be part of an educator's toolkit to help students gain important social-emotional skills and character building.

SEL programming can have a positive impact up to 18 years later on academics, conduct problems, emotional distress, and drug use. Casel

Love In A Big World SEL Curriculum 

Guest Tamara Fyke is the creator of Social Emotional Learning Lesson Plans that puts the right tools in the hands of educators to make a meaningful difference in students' lives. Her goal is to help prepare them to be "difference-makers" themselves. 

The goal of Love In A Big World is to connect with kids…to let them know that they are not alone in this big world…to teach them how to make wise choices…to give them hope.

The SEL Activities Tamara and her team have created support a growth mindset, perspective-taking, impulse control, and mindfulness. The SEL Lessons are:

Character-driven lessons that support your everyday student interactions.Fit organically into your academic schedule, morning meetings, advisory periods, or after-school programs.

SEL Resources are integral for teachers and homeschooling families. Love in a Big World is perfect for classrooms, community groups, or homeschoolers in grades K-12. The curriculum includes workbooks, journals, worksheets, and activities that will help teach important sel competencies.

Tamara says, "Ensuring our students are healthy in body, mind and spirit is preeminent."

 On a more individual level, the skills learned within an SEL program have been shown to help students better cope with emotional stress, solve problems, and avoid peer pressure to engage in harmful activities.

MusiCity Kids is an online show for kids featuring Nashville’s top EDU content providers. Supporting K-8 learners and families at home or in the classroom. Covering:

MovementHealthDanceFinancial LiteracyScienceCharacter EducationKid entrepreneurship Breathing & Yoga

If you are interested in purchasing curriculum or other resources, email Tamara directly at [email protected] for a 40% discount.

Meet Tamara Fyke

A social entrepreneur with a passion for kids, families, and communities. She is the creator, author, and brand manager for Love In A Big World, which equips K-12 educators with a social-emotional learning curriculum, music, and media products that are research-based, relevant, and practical. The LBW brand has been her core focus for over 25 years, with the goal to empower students to be socially competent, emotionally healthy problem-solvers who discover a sense of purpose and make a positive difference in the world.

As a prolific content creator, Tamara’s vision encompasses curriculum, music, technology, live events, and more. By utilizing authentic expression through Spoken Word videos from some of Nashville’s best artists and teens, she’s connected the dots to modern culture and community-crossing messaging. Along with an intern team from Vanderbilt, she is developing app technology for young adults to resource video-driven content and engage with subjects critical to their mental health and wellbeing, where data can be obtained to guide a greater understanding of their lives. It’s just the beginning of how to provide meaningful insights into how to love in a big world.

Watch this episode on Youtube.

https://youtu.be/dJlonelxqEY

I hope you enjoyed this episode, and consider leaving us a review on iTunes. If you don't know how, I've shared instructions here.

[00:00:00] Rebecca: On today's episode of a healthy bite. I am talking to Tamra Fyke. We are going to be discussing social, emotional learning, and character-building in children. Tamara has two websites: Love In A Big World and one that is focused on music. Both are geared towards providing parents and teachers with educational content that helps children to build emotional intelligence and strong character qualities. Stay tuned.  

[00:00:31] Announcer: Welcome to a healthy bite. You're one nibble closer to a more satisfying way of. A healthier you and bite-size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff.

[00:00:51] Rebecca: Well, I'm excited to have you here today. Tamara,. I wanted to get into the topic, but first I wanted to ask you if you could tell us a little bit about yourself and how you got started with what you do.  

[00:01:04] Tamara: Sure, thank you, Rebecca, for having me. So my name is Tamara Fyke and I'm in Nashville, Tennessee. My work is with Love in a big world, and this is work that I've been doing for about 25 years.

So in 1996, I founded a nonprofit organization dedicated to teaching character education and have been doing that work ever since.  

[00:01:26] Rebecca: Wow. And so you do that through two different websites. Can you tell us a little bit about that?  

[00:01:32] Tamara: Sure. Sure. So I do that through a variety of resources. One is love in a big world that provides a curriculum for pre-K through 12th grade, around character education, teaching 24 character traits that everyone can agree on regardless of their background.

So things like correct. Honesty kindness, caring, responsibility, respect, and breaking those down into kid-friendly terms. So kids can understand what they mean. And so adults can understand what they mean too, so we can set. Behavior expectations for all of us and then build healthy and strong positive communities.

 We also provide professional development for teachers and youth leaders in different nonprofit organizations, coaching and consulting with those leaders. Throughout the school year and then a variety of classroom resources. So we've got music and videos and posters and all kinds of fun things. And addition to that work in March of 2020 in response to the pandemic, I started music, city, kids and music city kids is an online educational show that teaches is fitness, health, arts, STEM music, literature.

Online. So that is the second website music, city kids.  

[00:02:52] Rebecca: That's cool. And so music, city, kids.com. Is it available to parents who homeschool as well as other educators?

[00:03:02] Tamara: Yes, absolutely. All of our resources are available to schools, nonprofits, and homeschools.  

[00:03:09] Rebecca: Very nice. Okay. So we all kind of, I feel like most parents know. Oh, what character qualities are, and, kind of have an idea that they do want their children to have instilled in them some good character qualities.

But I think maybe a lot of us parents haven't possibly heard of the term social emotional learning, and also how it relates to emotional intelligence. So can, before we really get into things, can you explain to us a little bit about what those terms mean.  

[00:03:42] Tamara: Sure. So emotional learning as we define it with love and a big world is helping kids identify what's going on in their heads and in their hearts. So they can use their hands to build up and not tear up. Plain and simple. If you look at castle.org, that castle is the collaborative for academic, social, emotional learning.

They have a very long definition of SEL and, they identify five core competencies and those are, self awareness, self management, relationship skills. Responsible decision-making and social awareness. So those are five core competencies. And then with the work that we do with live in a big world, we break those down into our 24 character traits.

We map them because as you can tell, those five competencies are, are very big and encompass a lot and have extensive definitions. And so we want. Provide manageable chunks of information, so people get it. So the large umbrella of social emotional learning can include everything from, MTSS, which is a behavioral intervention system in the schools to violence prevention, drug and alcohol abuse prevention to all of that can fall under social, emotional learning, anything that's considered for student support services and whatever we do to help students succeed in school and beyond.  

With emotional intelligence or helping people. Understand more about how they relate to one another and how they can pick up on those social cues.

So we hear the term emotional intelligence rather than social, emotional learning, particularly in corporate settings. And interestingly, it's the corporate folks that I know who talk most about the need for these soft skills. That's another term that you'll hear interchangeably with emotional intelligence and social emotional learning, are these soft skills.

So how do people respect authority....

Mold exposure long-term effects can be devastating. Memory loss, insomnia, anxiety, depression, trouble concentrating, and confusion, just to name a few of the long-term effects of mold exposure. Mold growth is more prevalent than most people realize.

At least 45 million buildings in the United States have unhealthy levels of mold. (1) This is problematic for families, especially infants. Those who are exposed to mold at home have three times the risk of developing asthma as those who do not experience mold exposure during the first year of life. (2)

What are the Health Effects of Mold Exposure

People with undiagnosed mold allergies may not even realize that persistent sneezing and runny nose are caused by indoor mold. Some people experience shortness of breath, difficulty breathing, sinus infections, and other health problems, and yet the cause is not always apparent. 

Toxic mold can cause a serious allergic reaction in some, while others go on with no symptoms at all. It can be difficult to diagnose considering it mimics a variety of other illnesses. 

The inflammatory response that occurs as the effects of mold exposure can cause a cascade of other negative health effects, including memory loss, anxiety, depression, and infertility. (3) When a person who has Lyme disease is exposed to mold mycotoxins it can cause severe mold illness.

Symptoms include:

Joint pain, muscle aches, pain, stiffnessFatigue, weaknessCoughing, shortness of breathHay Fever like symptoms, sore throatNosebleedsHeadaches, migraineStomach pain, leaky gutEye irritation - watery, burning, stinging, itchy eyesSkin irritation

Black mold can cause a variety of health conditions even when occupants are unaware that it exists. Exposure to mold spores puts healthy people, including children and pets at increased risk of fungal infections. 

As Michael mentions in the podcast, all family members may be exposed to mold toxins from the same source of mold and some will experience a decline in wellness, while others will have no symptoms. Blood tests can show if you have side effects of exposure to toxic black mold. Ask your healthcare provider to perform tests. 

For example, my doctor used Vital Wellness Heavy Metals test which is very extensive and shows a variety of mold exposures. *see my results in the screenshot below

No matter what, it is important to avoid black mold exposure to prevent the risk of health issues. Avoid water leaks by inspecting your home on a yearly basis. 

Cleaning mold and mildew with bleach may remove visible mold, but keep in mind that the roots of black mold, called hyphae, can extend further into the drywall or other surfaces than you can see with the naked eye. 

Mold removal by a professional will reduce the health risk to you and your family. 

According to the CDC, controlling dampness is crucial to the prevention of moldy areas in your home.

Keep humidity levels as low as you can—between 30% and 50%–all day long. An air conditioner or dehumidifier will help you keep the level low. Bear in mind that humidity levels change over the course of a day with changes in the moisture in the air and the air temperature, so you will need to check the humidity levels more than once a day.

Guest Michael Rubino

Michael Rubino, The Mold Medic, is the authority on mold remediation.

Michael Rubino, The Mold Medic, is the authority on mold remediation. As President of All American Restoration, Rubino specializes in working with people who are immunocompromised or have acute and sustained reactions to mold exposure. Rubino provides solutions that not only get rid of mold sources, but also get rid of the contamination created by those mold sources using his proprietary “Home Detox” method. He assembles teams to locate the mold, educates homeowners on what it takes to detoxify your house, and improves the air quality of homes to levels many would believe to be impossible. Rubino’s systems have a 100 percent guarantee to remove mold, mycotoxins, endotoxins, and bacteria, the hidden culprits behind poor air quality and many health issues, by removing the contaminants from the environment and improving the space so that these issues can no longer occur. He is a council certified Mold Remediator by IICRC and ACAC and a contributing member, sponsor, and speaker for the Indoor Air Quality Association.

The Mold Medic, Michael RubinoMold Remediation with All American Restoration.

Rebecca: [00:00:00] You being the mold medic. I would love to know exactly how you got into this field of work. 

Michael: [00:00:07] Yeah. I mean, most kids don't dream of becoming a mold guy when they grow up and, you know, it was, it definitely wasn't my dream, but essentially my dad's a, a contractor my entire life. So pretty much second-generation contractor in the family.

And, why I got into mold specifically or environmental exposure,  really is, is hurricane Sandy that happened in the Northeast when I was,  where I'm originally from.  And seeing people actually sick due to these types of exposures is really what made me dial into this. And mainly because I saw an interest in,  you know, looking at people who were being sick, coming from a background that I came from, I almost didn't believe it at first.

I was like, wait, what do you mean? People are sick. It gets just mold. Right. You know, mold can make you sick or, you know, bacteria and these things. I mean, you know, I used to lick poles as a kid or something and never had problems. Right? So you start looking at this and you start to see kind of these limiting beliefs that you, you know, come that come into play just to just have a lack of awareness.

And when I started seeing people get sick, a light bulb turned on in my head in terms of like, okay, I think there's something that we're missing here from a societal standpoint. And so I started getting into mold remediation and I started, I got my certification. Later the state became licensed. I got my license and, I really just dove in head first.

And I came across things like mycotoxins, and which is a toxic by-product that mold can create. And a lot of other bacterial exposures and bacterial toxins, and as I started really diving into this and watching the transformation of people not feeling well, then all of a sudden they start feeling better.

Um, it was, it was really a big eye-opener for me. And then kinda made me feel like I was in the right place. 

Announcer: [00:01:50] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of. A healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Huff.

Rebecca: [00:02:08] I guess a lot of people who have flood damage from hurricanes need mold remediation. Is there a way to prevent mold or is it just inevitable that there's going to be mold if there's been a hurricane. 

Michael: [00:02:21] Well, I guess the way that prevent mold would be a little bit different than, than hurricane for preparation, because, you know, unfortunately, you know what mother nature kind of dictates whether your house is going to have water intrusion or not.

And I think there's really no way to prevent against that.  Obviously there's certain products they make now that are like hurricane rated and things like that are, that are, you know, tested again. Heavy winds and wind-driven rains, but essentially, you know, you have to deal with it as it comes. So if you have water intrusion that comes into the house, dealing with it properly would, would actually make sure that you keep mold away because mold can grow in as quickly as 24 to 48 hours.

So if you have a hurricane hit and someone doesn't come for a month later, you're at a disadvantage there.  I think also making sure you have proper insurance coverage is key that you'd rather, you'd rather have it if you need it than not have it, if you need it. You know, I think that's kind of the, the, the adage that I like to go to because unfortunately for a lot of people, when I come to their house and something bad had happened, You know, they may not have enough coverage to deal with everything properly.

And I think that's. That's where people are kind of forced to cut corners and,  unfortunately you're sacrificing your health when you cut corners with regards to environmental exposures. 

Rebecca: [00:03:38] That is certainly a good point. Is the insurance. I know I've been there. We had a mold remediation done years and years ago in a different house

and our insurance didn't cover it. So it's definitely something to think about. But the thing is, and I want to back up a little bit, because I think a lot of people just,  it's not some big event, like a hurricane or a flood or something that causes them to have mold in their house. A lot of people just don't even realize it's there until they get sick.

So can you tell us in your experience, obviously it is possible, but to have mold exposure and mold toxicity without being aware of, or having ever seen it in your environment? 

Michael: [00:04:22] Yeah, actually that's kind of the scary thing, is I would say most people that I visit with. On the surface, the house looks fine.

 They, you don't even really see mold. You may get like some weird odors or things like that. That can be other signals to detect if you have mold, but, you know, there's, it seems fine, right? The place is clean. You don't really see a lot of signs of water damage. It's, it's really behind the wall where the problem is not can make it a lot more, that can make it much more difficult to detect.

And that's why I kind of look at environmental exposure as a whole, because I would say. If you look at really any medical journal, you're going to find out the three common themes of illness are genetics, predispositions, and then environmental exposures. And so my job,...

Make note: There are a lot more tips for longevity in the blog post than we had time for in the podcast episode, so make sure you listen to this episode as well as read the entire post.

Life expectancy in America is 78.7 years according to Data from the National Vital Statistics System.(1) Although it varies from state to state. If you're an Asian American, your lifespan is expected to be about eight years longer. (2)

Most people say they want to live a longer life, although the number of years is not the only goal. Keep in mind that a long life span is not the same as a quality health span. We want to live a healthier life, longer.

So how do we go about healthy aging? That is the topic on this episode of A Healthy Bite. Nikki and Ashley from The Habit Society are joining me for a discussion about how to make healthy habits stick.

This podcast episode was sponsored by Honey Badger, an excellent source for fitness supplements like Branched Chain Amino Acids, Electrolytes, and more.

Healthy Habits for a Longer Life

As mentioned in this podcast episode, there are numerous healthy habits you could employ in hopes of extending your life span. The challenge is prioritizing them and being consistent. Depending on willpower alone usually results in failure.

Exercise

Any form of regular exercise is better than none at all. However, there are a few forms of physical activity that have been shown to have specific benefits on a long and healthy life. (3)

HIIT or High-Intensity Interval Training - According to Harvard geneticist, Dr. David Sinclair, HIIT exercise induces sirtuin defenses (a class of protein that helps regulate cellular aging) which can defend cells against disease and aging. (This is also true for intermittent fasting.) HIIT training can be done by doing sprints, jumping rope, burpees, or whatever it takes to increase your heart rate for four minutes at a time which will trigger a hypoxic response. This simply means it's hard to breathe, i.e. you're working your butt off!Strength train at least twice, but preferably three times per week, allowing a 48 hour recovery period between workouts. Kettlebells, dumbells, or whatever you have on hand will work.  In between strength training days, practice active recovery exercises such as swimming or biking (at an intensity level where you can still have a comfortable conversation.)Yoga - Many studies have been done on the health benefits of yoga. Reduced risk of cardiovascular disease, as well as metabolic syndrome to mention two important ones. (4) In addition, yoga is associated with improved mental health.

Yoga has benefits beyond physical fitness

One of my most recent favorite tips for longevity was to start practicing yoga. I've practiced on and off over the years but recently started being consistent along with my twelve-year-old daughter. I was amazed at how much it improved my outlook.

In a study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation for five days a week over 12 weeks. Researchers measured biomarkers of cellular aging and stress before and after the 12-week yoga program and found that yoga slowed down markers of cellular aging and lowered measures of inflammation in the body. Yoga Can Slow Effects of Stress and Aging, Studies Suggest

On a side note, yoga doesn't have to include spirituality. Of all the yoga classes I've been to, it has never been mentioned. Over 90% of people who begin practicing yoga do so for physical exercise, improved health, or stress management. You may even be surprised to know that practicing yoga changes the brain.  

In fact, it helps to prevent your brain from shrinking as you age!

the protection of this gray matter brain volume is mostly in the left hemisphere, the side of your brain associated with positive emotions and experiences and parasympathetic nervous system activity—your “rest and digest” relaxation system. Why Does Anyone Do Yoga, Anyway?

Honorable Mentions

According to Blue Zones, by Dan Buettner, many Okinawans practice a dance-like version of Tai Chi. The benefits of practicing Tai Chi are exceptional and it's especially beneficial for people over the age of fifty. Women who practice Tai Chi can expect protection against osteoporosis, reduced risk of type 2 diabetes, lowered cholesterol levels, and more. 

In addition, Tai Chi is often used to aid in recovery after a heart attack as it helps to lower blood pressure and heart rate as well as cortisol levels. Practicing Tai Chi twice weekly was shown in studies to improve sleep. (5)

People who regularly participated in swimming had a 28% lower risk of all-cause mortality compared with people who did no swimming. This also encompasses deep water running. (10)

Contrast Therapy

One of the easiest tips for longevity is to practice contrast therapy. You can do this without any special equipment. Many people practice contrast therapy in the shower going from hot to cold several times. As I mentioned, many people, myself included use infrared sauna and cold showers.

Hot and cold therapy has been studied for its health benefits not only for athletes or to recover from injury but also for helping us reach a "ripe old age." Going from hot to cold, whether you work out or use a sauna and follow up with a cold shower, is associated with increased life expectancy. 

The place I mentioned in the podcast episode was Jeju Sauna, located in Duluth, Georgia, just outside of Atlanta. Known in South Korea as jjimjilbangs, this bathhouse has temperature-controlled water, salt sauna, jade stones, and so much more. Not a typical American-style sauna, but an excellent place to invest in longevity. If you get a chance to visit, you can practice contrast therapy by intermittently dipping in the cold water tub and then hot sauna bathing. Make sure to read the "before you go" section to prepare yourself if you do visit!

Sleep

Get enough sleep, quality sleep, and at cooler temperatures. Less than six hours of sleep per night leads to a 10% increase in death risk. (6) Lowering the temperature while you sleep encourages the production of human growth hormone which keeps you younger longer. In addition, it helps improve metabolism, lowers cortisol, and inflammation. Sleeping at cooler temperatures helps you get more restorative sleep because it allows you to get into deep sleep faster.

There are two excellent ways to stay cool at night that I recommend:

Sleep naked. Here's why.Use a chilipad and turn it down before you go to sleep. (I turn mine down to 55-60 degrees Fahrenheit while I sleep!) Listen to a podcast episode about this sleep hack here.

Intermittent Fasting

According to research, fasting one day and eating resulted in a boost in the longevity genes after only three to ten weeks. (7) Dr. David Sinclair says some fasting is better than none and if you're never hungry, that's the worst thing you can do. In fact, he says that it's not so much what you eat as when (i.e. following a specific macro ratio is not as important to longevity as is slightly stressing your body with some intermittent fasting.)

In addition, intermittent fasting can help you maintain a healthy weight, which also can add years to your life. Moderate obesity reduces the average lifespan by about 3 years according to Science Daily. (8)

Use a Body Mass Index (BMI) chart to find your healthy body weight and set that as a goal. Implementing the healthy behaviors mentioned in this article and on this podcast episode will 

Eat Veggies

Although we didn't discuss dietary habits for longevity, following a healthy diet is certainly one of the pillars of a healthy lifestyle.

While intermittent fasting is important, research shows that following a healthy diet such as the Mediterranean Diet lowers the risk of heart disease. It is touted as the world's healthiest diet. With an emphasis on healthy fats such as olive oil, this diet is also proven to improve brain function, ward off dementia, and strengthen bones.

Eating a Mediterranean Diet also means you get lots of fiber from whole grains and vegetables, which can help with satiety. This way of eating also boasts plenty of antioxidants that detoxify cell-damaging chemicals in your body.

While the Mediterranean Diet is great, a similar but in the opinion of many, better diet, is the Okinawan diet. With a bit less focus on grains, it is predominantly made up of vegetables. Not to mention the practice of only eating until you're 80% full. Something the people of Japan call Hara hachi bu. (And also a great way to conquer emotional eating.)

One of the findings from the blue zones is that the people in Okinawa, Japan eat plenty of veggies. Around 60% of the Okinawan diet is made up of vegetables while only about 2% of the diet is made up of fish and meat. Stands to reason since eating more vegetables is associated with a lower risk of disease.

Eat more whole foods and less processed foods. Try Hearts of Palm, it's a Blue Zone approved food that is outside the norm of every day and so versatile. I love it straight out of the jar or made into a variety of dishes. 

Other Tips for Longevity 

Instead of sitting down when talking on the phone, walk, work around the house, or even doing light gardening. (You can use headphones or just pull weeds with one hand.)It's not always about doing more, so make sure to structure some time for rest, whether that is relaxing in a hammock with a good book, sitting in the sauna, or taking a nap.Learn to manage stress, which can cause your body to produce too much cortisol, which puts you at a higher risk for health problems.Spend time with people you love, often. Enjoy life, laugh more, and make sure to strengthen your sense of purpose....

There's no denying sunny days brighten my mood. Enjoying time in the sun can lift you out of the blues, give you precious vitamin D, and many other health benefits. The sun's rays regulate our sleeping patterns and supports physiological processes.

Although, people have grown more and more sun-phobic while forgetting the powerful healing benefits of sunshine. One way to reap the benefits of light, without the risk of skin cancer is using a near infrared sauna.

(This post was originally written in May 2019, but since I purchased my own Luminati Infrared Sauna, I recorded a podcast episode sharing more about my personal experience with having daily access. My consistent use of infrared light therapy has improved my rosacea, helped me to detox mold and glyphosate, as well as improved my endurance levels and sleep efficiency. I also found that it is immediate relief from an ocular migraine. Make sure to listen, you can play the episode in the player above, or open it in iTunes, Spotify, etc. Resources mentioned in the episode are listed at the bottom of this post along with the transcripts.Rebecca Huff

If you experience Seasonal Affective Disorder, you may benefit from 15-20 minutes of daily infrared light therapy. Lifting the mood is not the only benefit of healing light therapy, check it out:

Benefits of Infrared Saunas

Boosts the immune systemImproves overall well-beingDetoxifies the bodyWeight loss & increases metabolismLowers chronic painReduces side effects of diabetesEases joint stiffnessReduces stressIncreases collagen production for better-looking skin

Detoxification benefits of near infrared sauna

You hear the word detox alot these days, but what does it really mean? When it comes to basking in near infrared rays you can expect the highest level of detoxification. Much deeper than in an ordinary stove-type heated sauna.

When your sauna raises your core body temperature, your body’s natural reaction is to sweat. Sweating in a relaxed state promotes blood flow to your organs, creating a detox that starts at the cellular level and reaches the whole body. In just one 20-minute session, you could release up to a pint of sweat—and with it, harmful substances that have built up over time.Saunaspace

The reason I purchased my sauna was that I tested positive for mold toxicity for a second time. In addition to the protocol my doctor prescribed, she also suggested sitting in a sauna. Sweating is an excellent way to detox mold from deep inside the body.

An infrared sauna is considered a dry sauna. This is the best choice when it comes to detoxing mold. The heat lamps rays penetrate the tissue releasing mycotoxins. After all, the most natural way to release toxins from human tissue is sweating.

Anti-Aging Strategy

The nice side benefits of a sauna session include skin rejuvenation by way of a boost in collagen and elastin. Regular use of infrared light stimulates production of both in your body. You'll notice that youthful glow returning to your skin after regular visits to your sauna.

In one study, skin roughness and collagen density were measured after spending time in infrared light only twice per week for thirty sessions. Researchers noted a "significant improvement" in skin complexion and feeling. 1 You'll notice tighter skin and less blemishes as well.

Speaking of skin conditions, infrared sauna is often used for the autoimmune condition psoriasis. The deep penetration of red light therapy into human tissue helps to improve circulation, boosts immune function, releases toxins, and delivers nutrients.

An unintended benefit of my sauna time has been a significant improvement in my rosacea! While my face does get red while I'm in the sauna, the skin where my rosacea usually flares up, has been much clearer since I started bathing. For me, this was further proof that it does matter what type of sauna you use, as I used to regularly sit in a hot stove type sauna which only exacerbated my rosacea flare-ups. Between my sauna sessions and my rosacea skin care routine, my complexion has been looking much better.

Physical Performance

Using infrared heat increases circulation to the tissue and improves muscle recovery. Athletes use heat therapy as a go-to for muscle pain, but in fact, this isn't the only benefit. Red light therapy may also stimulate the release of human growth hormones, which can help an athlete recover faster and come back stronger. 2

Infrared sauna therapy is frequently used for pain relief and wound healing. "By stimulating mitochondria at a cellular level, it can improve circulation, oxygenation, and healing responses to help joint and muscle pain sufferers find natural relief." 3 Especially productive for alleviating back pain and also for reducing pain with fibromyalgia and chronic fatigue syndrome.

This podcast episode was sponsored by Honey Badger. They provide unique great-tasting formulas to fuel an intense experience for your fearless, active lifestyle!

Weight Loss

Being in the sauna feels relaxing, yet your heart rate will increase. This is good though, because while it doesn't replace exercise, it has been shown to help reduce body mass.

In obese patients, the body weight and body fat significantly decreased after 2 weeks of sauna therapy without increase of plasma ghrelin concentrations. On the basis of these data, sauna therapy may be a promising therapy for patients with lifestyle-related diseases. 4

Cellulite reduction is another benefit of consistent near infrared sauna use. 5

Longevity and Wellness

Cardiovascular improvement is yet another wonderful benefit of near infrared sauna.

Increased frequency of sauna bathing is associated with a reduced risk cardiovascular disease, including sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease and all cause mortality. 6 The risk of heart failure decreased by

The regular use of saunas has been found in various studies to be protective of sudden cardiac death. Therefore, "sauna bathing is generally safe for most healthy people and even among patients with stable CVD, if used sensibly and with caution." 7

Furthermore, these same studies show "reduced arterial stiffness, decreases in inflammation and oxidative stress, stabilization of the autonomic nervous system, beneficial changes in circulating lipid profiles and other [cardiovascular disease] risk markers, and lowering of systemic blood pressure."

Brain Health

Besides the reduction of heart health problems, regular use of sauna reduces the risk of dementia and Alzheimer's Disease according to several studies. Dementia and Alzheimer's Disease are two of top health concerns in the United States, next to cancer and diabetes.

A Finnish Study concluded that "moderate to high frequency of sauna bathing was associated with lowered risks of dementia and Alzheimer's disease" in their male population. 8,9

Traumatic Brain Injury, including blast TBI, and sports injuries has been successfuly treated with red light therapy. NIR has been used with success on Veterans of the Gulf War to reduce PTSD, improve sleep, and verbal memory. Although studies are ongoing, the use of near infrared light looks promising for cognitive functioning. 10

For the rest of us, regular exposure to near infrared sauna can enhance your ability to process information, focus, and remember.

Stress Reduction and Improved Cortisol Levels

Let's face it, most of us are stressed these days; it's hard to avoid stress! I used to think that it would be impossible to avoid the stress that caused high cortisol. Then I realized managing inevitable stress is possible with a bit of planning. Supplementing with magnesium, getting the right amount of sleep, and taking time to relax can help bring down those high cortisol levels.

My relaxation ritual consists of a leisurely walk, skin brushing, light reading in the sauna, followed by a cold shower and then hydrating my skin with magnesium body butter. Performing this routine just before bed improves my sleep. (Which I document using multiple sleep trackers!)

What are infrared saunas?

Regular saunas use heat from a fire, hot rocks, or other materials to raise the temperature inside a small room, often made of wood. Sweating in a regular sauna is thought to bring benefits due to the release of toxins.

Infrared saunas, on the other hand, use heat and light to accomplish the same type of detoxification. The light from an infrared sauna penetrates the skin without heating the air inside the sauna chamber. Lower temperatures mean that a person who is not heat-tolerant can reap the benefits of saunas.

Infrared saunas are more effective than heat saunas in that they help the body perspire at about 80% water and 20% waste and toxins, where traditional saunas are approximately 97% water and 3% waste and toxins.

What's the difference between far infrared and near infrared?

The wavelength of the light is what differentiates between far and near infrared. Near-infrared has wavelengths closer to the red wavelength, which contains more energy. Some experts say near-infrared wavelengths penetrate up to 4 inches into the body. In addition, near-infrared is said to stimulate the mitochondria so that they release nitric oxide and boost ATP production which has a healing effect on cells.

The majority of infrared saunas are "far" infrared which is a lower-energy infrared wavelength. Far infrared sauna light heats the body which causes detox by causing the human body to perspire. When the body produces sweat, it removes harmful elements out of the body's fat stores rather quickly. However, because far-infrared uses low-energy wavelengths some experts say it provides minimal health benefits.

Some experts suggest that far-infrared saunas also give off electromagnetic fields (EMFs) which do more harm than good.

Near Infrared Sauna

...

This post is sponsored by Layer Origin

About 70% of the immune system lies in the gut, which is one reason why it is so important to feed the good bacteria residing there. When you hear "gut health" you may even think of probiotics and the role that these "good bacteria" play. However, a lesser-known player in the gut health game is prebiotics.

Prebiotics are a non-digestible fiber that helps promote the growth of beneficial microorganisms in the intestines. Prebiotics are very important for your health. Even though they're not as popular as probiotics; prebiotics are just as important.  Probiotics simply cannot work as well without them.

Around 200 different types of HMOs exist, but the highest concentration is found in human breast milk. This is why breast-fed infants were found to have stronger immune systems than those who were formula-fed. Understandably, this is why many infant formulas now contain HMO. Researchers found that infant formula that contains 2′-FL better supports immune and gut health and is closer in composition and function to human milk. 

However, infants are not the only ones to benefit from supplementation of HMOs. As mentioned in this podcast episode, children, teenagers, and even adults can also experience the healthy effects of HMOs. Those over the age of 50 particularly will want to look into the benefits of HMOs.

Human Milk Oligosaccharide: The Component in Breast Milk That Strengthens Your Immune System

The benefits of having good bacteria functioning well are far-reaching. Beyond the gastrointestinal benefits, HMOs have a positive impact on the immune response. As we mentioned in the podcast, asparagus is a good source of prebiotic, and yogurt or kombucha can give us needed probiotics. 

A few other prebiotic foods are onions, apples, flaxseeds, seaweed, garlic, and whole oats. Definitely, these are foods that you'd like your children to eat regularly. Unfortunately, most of us don't eat these foods on a daily basis or in quantities high enough to replenish what our bodies need.

Thankfully, there are alternatives, especially when it comes to kids, as many children don't eat enough prebiotic foods. Quality prebiotic supplements can help the probiotics in the gut survive and multiply.

The best way for adults to obtain HMOs is via supplements made specifically for adults. Unfortunately supplements of this nature did not exist until recently. But thankfully, there are now a number of healthy, safe, and easily obtainable options for adults, who want the incredible benefits of HMOs.Layer Origin

Benefits of HMO's

These prebiotic supplements have been shown to have a positive impact on the body, particluarly they've been linked to:

Good SleepImproved mineral absorptionFeeling satisfied after mealsBetter Gut HealthImprove immune responseHealthy WeightSkin HealthBetter Digestion and Less Gastrointestinal disturbances

Human Milk Oligosaccharides Structure and Functions

Incredibly important when it comes to infant nutrition, HMO is the third most abundant component of human milk.

HMOs have no nutritive value. They are a structurally and biologically diverse group of complex sugars that are indigestible. But they do have a biological benefit when it comes to bacteria. Layer Origin

While they may aren't a nutritional component of breast milk, as a non-digestible carbohydrate, they travel to the colon to feed the good bacteria, like bifidobacteria, and fight off infection and inflammation.

Prebiotics are fiber found in plants that go through the intestines unchanged. When you add prebiotics to your body it acts as a fertilizer to enrich the good bacteria (probiotics). Think of prebiotics as the "miracle grow" of the colon. Habit #16

Prebiotic supplements come in a variety of forms such as 

Fructooligosaccharides (FOS)Galactooligosaccharides (GOS)Inulin (naturally occurring polysaccharides)Trans-galactooligosaccharides (TOS)and 2'-fucosyllactose (2'-FL) which is a human milk oligosaccharide (which we will refer to as HMO or HIMO referring to biotechnologically-produced versions that are chemically identical to their models in human breast milk)

The Bottom Line

Clearly, all prebiotics are good for you, however, HMOs go a step further as they contain another functional group called acetylglucosamine which is significant in that it helps with immune function. This function can not be mimicked by the other types of prebiotics (FOS, GOS, or inulin.)

HMOs can have effects on viral pathogens, decreasing the viral load, and may block certain influenza viruses.

Read more about HMOs at LayerOrigin.com

Transcripts are provided below. This episode is also available as a video:

https://youtu.be/JKMftD0W60c

Beau Berman Layer Origin on Human Milk Oligosaccharides

Rebecca: [00:00:00] Today's episode is sponsored by Layer Origin. If you're someone who struggles with digestive issues such as IBS, or if you just want to keep your immune system stronger. 

I know for me, personally, as a mom, one of my top priorities is to keep my children's immune systems really going strong. 

So if that's you stick around for today's episode as Beau Berman shares a lot more with us about human milk oligosaccharides, don't worry,

he's going to tell you all about what that is and how it works with probiotics to help your body stay healthy and strong. 

Announceer: [00:00:38] Welcome to a healthy bite. You're one nibble closer to a more satisfying way of life, a healthier you and bite size bits of healthy motivation. Now let's dig in on the dish with Rebecca Hough.

Rebecca: [00:00:56] I'm here today with Beau Berman of  Layer Origin , and we're going to talk about something that might be new to alot of  people. It certainly was new to me and I am a supplement junkie. I feel like I've heard of every supplement out there, but this one was actually really fascinating, but I'm going to let the expert, tell us a little bit more about it.

So Beau, can you explain exactly what the human milk oligosaccharide actually is? 

Beau: [00:01:20] Yeah, absolutely. So,  the, the easy acronym for it is of course HMO, which is, you know, what it is, that's the easier way to do it. But, certainly, the scientific name is human milk oligosaccharide and so what it is, is HMO is a component that's naturally found in, in human And so it was discovered in the late 1800's, I can get into a very long answer about it, but, you know, in short, it is a complex sugar molecule, a carbohydrate that is part of the composition of basically all human breast milk. The amounts of it vary depending on the person on the woman. But you know, breast milk has lipids, you know, fats, it has protein, it has lactose and it has

this component called HMO, which, you know, until the late 18 hundreds, 1888 was not known. And basically scientists around that time and, and biologists, and even pediatricians started to notice that babies that were breastfed were generally having better outcomes, health wise, than babies that were not breastfed at all.

Or were given some sort of, you know, replacement formula at that time, you know, late 1800's. And so they started looking into, you know, trying to figure out what was the difference. And, you know, basically that was what they discovered was that you know, the breastfeeding was making a difference and that, okay.

So what specifically then in breastfeeding, you know, was it just the extra protein? Was it the extra lactose? Was it the fat? And what they really narrowed it down to is that there was this very specific compound that they didn't know about before. And initially they called it a bifidus factor named after bifido bacteria type of bacteria strain.

And then at one point they also started calling. Gyno lactose it wasn't until the 1950s that they really, you know, settled on this name of human milk oligosaccharide and they did that because it is a type of oligosaccharide, which basically means it's a combination of saccharides like, it's a, it's a branch chain, you know, combination.

Essentially a plural of, of saccharides is basically what the oligo prefix means. And and there's other types of oligosaccharides that aren't in breast milk. So you have like X O S, FOS, GOS, GOS  is galacto oligosaccharide FOS is fructooligosaccharide X O S is Xylo oligosaccharide. And these are commonly the prebiotics you'll find in supplements today that have prebiotics.

And so HMO is something that has really evolved over the last 100 years. Only in the last about 10 years, has it had incredible advancement to the point where scientists have been able to essentially synthesize it or recreate it without human milk. And that enters our product, which has no human milk in it.

However, the product we sell is a bio identical to the HMO. You would find in human milk from from the molecular level. And so, you know, certainly this opens up more questions, but I'll, I'll stop there and let you take over again. 

Rebecca: [00:04:25] I was actually going to ask you if you could explain the difference between the HMO and colostrum, can you give us any idea about that?

Beau: [00:04:35] Yeah. So you know, colostrum is, is a great substance as well. It, colostrum is the basically called like the pre milk from a cow from bovine source. It's been around for a while, you know, I mean, certainly for centuries, but in terms of, as a supplement for decades and you know, it has many benefits and people, you know, take it all over the world.

HMO is, Born from, original originates in humans. And then, starting in say like the 1970s, eighties, nineties throughout the 2000 scientists were like, this is so basically a lot of research was done on HMO, continuing research. And what they discovered was that the benefits it was giving infants were far greater than they originally even imagined in the late 1800's, early 1900's,...

You may have been through the grieving process, like many others, and found yourself dealing with grief in an unhealthy way. Drinking alcohol excessively, overeating, stuffing your feelings or isolating yourself for extended periods of time are some unhealthy coping mechanisms. In the process of grief is when most of us realize we need to learn how to grieve in a healthy way.

Grief is indicative of love.David Matthews

In other words, if you are grieving it is because you lost something or someone that you hold dear. Someone once said the only cure for grief is to grieve. 

Grief comes in all shapes and sizes and forms. An estimated 2.5 million people lose their lives each year, leaving behind an average of 4-5 grieving survivors in its wake. Loss, however, is not limited to death. Experts estimate that there are over 40 different types of loss that people might grieve.

We may experience grief without recognizing the fact that we are grieving. This is particularly unfortunate if the way we process grief is unhealthy. 

What is Grief

The pain of grief over the death of a family member or close friend is part of life. Our natural response to losing a loved one is to experience deep sorrow. A grieving person will deal with a significant loss in different ways. 

The way we each handle grief is dependent on the context of our experiences in life. Each person will grieve for a different amount of time and in varying ways. 

What are some causes of grief

When it comes to the emotional pain that comes from other losses, such as divorce, a child with drug addiction, the end of an era, such as retirement. 

Other causes may include the loss of:

friendshipa lifelong dreamromantic relationshipa petyour health (due to a diagnosis such as Parkinson's Disease, Hashimoto's Thyroiditis, or even a terminal illness)

Symptoms of Grief

Because we all process grief differently, it can have an impact on our daily life in different ways. If you find that your daily activities are impacting your health and relationships, it might be time to seek a grief counselor. Some symptoms of grief include:

cryingaches and painslack of energynervousness and anxietynot getting enough sleep or sleeping too muchweight gain or lossno appetite or emotional eatingbeing overly sensitive to noise

Many of the symptoms of grief can cause you to question your well-being. It's important to get support and understand the natural process of grief. Check with your healthcare provider to see what kinds of mental health services are covered. 

Check out sparkoflife.org for retreats, online retreats, and courses.

Healthy Ways to go through the grieving process

Remind yourself that you are going through a difficult time and try your best to incorporate some self-care practices every day. Again, getting professional help can help you make healthier choices and process grief in your own way. Therapists can recommend exercises that will help you through the process as well as validate your feelings.

Join a support groupGet grief counselingTalk to a mental health professional

Getting grief support does not mean you are weak, it means you care about your health. Learning how to grieve any loss in a healthy way will contribute to your overall wellness. 

About Spark of Life Retreats:

 “The Life-Changing Spark of Life Retreat” is open to anyone 18 and older who has experienced any kind of loss, who is at any point in their grief journey. These retreats explore personal grief, the possibility of recovery, and practical tools to enable those grieving to find a new pathway for hope to ‘Live Forward’ for the future.Attendees will learn all elements of grief and be offered the chance to rebuild a rich, fulfilling, and meaningful life once again.To register for a retreat, and for more information about Spark of Life – go to www.sparkoflife.org

Alternatively, you can watch any episode of A Healthy Bite on YouTube. Subscribe to the channel for more information and updates on living with healthier habits.

https://youtu.be/pKbym487rVk

About Spark of Life

Spark of Life exists to instill hope that, though life can never be the same after loss, life can be rich and fulfilling. The founders have experienced the journey from loss to life, from grief to grace, from weakness to strength.  They know the journey is difficult, yet possible. They're here to join you on that journey - hope begins now.

Practice healthy habits with us.

You want to learn how to talk to your doctor in a way that gets you closer to the help you need.

Lorena Junco Margain had been prescribed antidepressants after the birth of her 3rd child. She'd been experiencing symptoms that led her to believe there was more to it than postpartum depression. Day after day, she was fatigued, dizzy, and had an overall sense that something wasn't right. 

Lorena searched for answers and even went to a specialist for a special brain scan that came back normal. Frustrated and confused, she put on a happy face and tried to push through.

A chance encounter with her sister's doctor led to the discovery that she did in fact have a tumor on her adrenal gland. She was scheduled for surgery to remove the adrenal gland with the tumor. She felt grateful that she finally had an answer to what had been causing her so much pain and stress.

Then, her surgeon made a horrible mistake.

Unfortunately, before the mistake was discovered, Lorena had to travel a dark, lonely journey. That path became even more painful once the surgeon's mistake landed her back in the ER; where she soon discovered why she felt worse, not better, after her surgery. 

On the Way to Casa Lotus

Lorena shares the details about what happened to her and how she came to terms with it all in her best-selling book On the Way to Casa Lotus. 

She also shares what happens when a patient doesn't feel confident communicating with their doctor. 

Our current medical system isn't structured in a way that makes women feel comfortable speaking up about advice, recommendations, or prescriptions that they intuitively feel are wrong.  

Although this grave error, made by her surgeon, left Lorena with permanent physical consequences, she finds her strength in empowering others. Lorena wants patients to become advocates for their own health and medical care. 

In this episode of A Healthy Bite, Lorena shares what's she's learned on how to take an active role in your own health issues. That plus a whole lot of love and encouragement.  Listen above or watch the video version on my YouTube Channel here.

How to Talk to Your Doctor

Lorena learned valuable lessons about how to talk to your doctor, which is what she is sharing with us today. 

As a patient, go into your doctor's office being well-informed, proactive, and plain-spoken. Remember, you should have access to your own medical records and test results. There's no reason why you can't read them and be informed. 

Go into your doctor's appointment prepared. Keep notes on how you're feeling, what you're experiencing, and all of your symptoms.

Tell Stories and Be Relatable

When speaking with your health care provider, be sure to practice good communication. For example, Lorena recommends describing pain with adjectives. 

Using stories to help the doctor get into your shoes. "I was driving my kids to school when suddenly everything around me started moving. My vision was blurry, therefore I had to pull over until the feeling passed."

This kind of storytelling helps the doctor relate to what you're going through in your life.

Take a List of Questions and Points

When it comes to health care for yourself or a family member, it's important to write everything down yourself. Keep a list of health concerns you'd like to discuss with your doctor.

If you're being prescribed a new medication, ask about the side effects, when to follow-up, is the medication only to be taken for a limited time? Are there better alternatives? Ask your doctor specifically how to take a medicine. Should it be taken with food or without? Does it have interactions with anything else you're taking?

On a personal note: In 1992, a doctor prescribed my infant daughter the medicine Paregoric for vomiting and diarrhea. Each teaspoonful contains Anhydrous Morphine (from Opium) about 2 mg. When I gave her the first dose of the medication I knew something was wrong. She lost her breath, turned red, and finally after what seemed forever, began gasping for air. 

I called 911, terrified and shaking. Long story short, the prescription should have instructed "dilute in a bottle of water" but it simply read, "give one teaspoon by mouth." Back then, we couldn't look up information on the internet.  Lesson learned: Always Ask Questions!

Especially if you are a woman being prescribed a medication or treatment protocol. "Women are 50 to 75 percent more likely than men to experience an adverse drug reaction." 1

Questions to Ask

What else could this be?Are there tests you think I need?How can I schedule this test?Is there anything I should do to prepare for this test? What kinds of tests can be used for a diagnosis?Should I avoid food or supplements prior to my test?Will I receive a copy of the results and will you call to discuss or do I need a follow-up appointment?Concerning a prescription, what are the side effects?Can you double-check that this medication will not interact with anything else I'm taking that I have listed in my chart?If my symptoms go away, should I continue taking the medication?What do I do if my symptoms get worse?

Also, you may want to ask if there is a backup plan in case your health insurance doesn't cover your prescription or in case it is too expensive. (A face wash for rosacea that cost over $500 per month AFTER insurance was once prescribed for me! No thanks!)

Explore Treatment Options

Don't be afraid to get a second opinion. Speak up if you want to explore complementary medicine or combined care. Call your insurance provider to see if alternative health approaches are covered. Would your doctor consider massage therapy, herbs, or chiropractic care, just to name a few. 

Always list any complementary treatments on your medical records so that your health care provider is aware. Better to be proactive, rather than wait for your doctor to ask.

Be an active participant in your own treatment plan. Instead of accepting medical advice that you aren't comfortable with, seek out health information from a variety of sources. 

Never ignore your Instincts

Lorena shares how she followed her instincts when it came to the baby with the heart condition. When they told her to wait until the baby's appointment, following her gut saved the child's life. Without Lorena's assistance on following her instincts, the baby would have died.

There are countless stories like this out there, although not all of them have happy endings.

Never ignore your instincts. Self advocacy could save your life.  

"There’s nothing wrong” is Not an Answer!

If you feel you have health problems but your doctor says there is nothing wrong, you have a right to get a second opinion and a third.

As Lorena mentioned in the podcast, since the coronavirus pandemic, the options for seeing doctors have expanded. A doctor dismissing your symptoms should not keep you from seeking answers elsewhere. When you're told, it's all in your head, it can be disheartening, embarrassing, and frustrating; however, you can't let that keep you from getting the best care possible.

Wellness incorporates mental health as well as physical health. Someone who dismisses your concerns may make you doubt yourself; however, when your doctor says nothing's wrong it has an even greater impact. 

Keep seeking help 

A patients' symptoms may be dismissed for a number of reasons. The doctor is too busy, distracted, or overworked. Other more disturbing reasons may be:

Age bias (being young isn't a guarantee of overall health!)Racial bias - sadly people of color routinely do not receive the level of care as do caucasian patients, even though they are more likely to have certain medical conditions, they're often screened less. 2Obesity Bias - Higher patient BMI was associated with lower physician respect according to one study. 3

We all want to be in good health. If your family doctor doesn't spend time with you, it may be time to find a new one. As Lorena mentioned, your doctor should take the time to discuss your concerns and answer questions to the best of their ability.

Bringing About Change

Lastly, it's important to speak up if you're hoping to improve the doctor-patient relationship. Remember, your doctor is not a mind reader. If you are not happy with the treatment you receive, they won't know unless you tell them. Always being respectful, of course.

If you aren't satisfied with your doctor's visit, express your disappointment in a polite and respectful way. Your goal is to bring your doctor on board as your biggest ally, so building trust is crucial to the doctor-patient relationship! 

Do your part, even though, as a patient, you aren't the only one responsible for the success (or failure) of your doctor's appointment.

the doctor-patient relationship is a powerful part of a doctor’s visit and can alter health outcomes for patients. Therefore, it is important for physicians to recognize when the relationship is challenged or failing. If the relationship is challenged or failing, physicians should be able to recognize the causes for the disruption in the relationship and implement solutions to improve care. NIH

On My Way

You can listen to Lorena's podcast On My Way, and the specific episode we mentioned about how she was able to build her trust in medical professionals again, here.

Lorena shares her thoughts about seeing—and speaking to—doctors as equals. What are your thoughts on that topic? We'd love to hear YOUR feedback. I shared my thoughts in the Healthologist Community here and would love to continue the conversation; it's free - so join us!

Meet Lorena Junco Margain

Art collector and philanthropist Lorena Junco Margain is the author of On the Way to Casa Lotus, a memoir about her journey coming to terms with the permanent consequences of a surgeon’s devastating mistake. 

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You may have had the experience of not being able to communicate to a closed off physician. Today, an expert shares tips on how to talk to your doctor and be heard. Lorena Junco Margain had been prescribed antidepressants after the birth of her 3rd child. She’d been experiencing symptoms that led her to believe...

How the heck do you do it? That's the question working moms often ask one another when they feel like they’re falling behind while everyone else they know is keeping up with it all. (Which usually isn't the case!)

Working all day is tough enough, but then to come home to a house that needs cleaning, a hungry family, loads of laundry, and an empty fridge, and that’s just the tip of the iceberg!

You gotta be kidding me! Yeah, that's a lot. As moms, we have a tendency to martyr ourselves, putting our needs last of all.

I see you, mama, running one kid to Taekwondo, the other to baseball, then rushing home to do laundry before you go pick them up and try to figure out what's for dinner. 

Many moms are also operating without the help of a spouse as a single-parent, or married without help because either he's working out of town, or he works two jobs or an insane number of hours each week.

Some of my personal favorite tips, which are also mentioned in today’s episode and in the book mentioned below.

Learning to Thrive as a Working Mom

Don't set unreasonable expectations for yourself and acknowledge that no one can do it all.Ask for help when you need it.Eliminate, Delegate, and AutomatePractice Self Care.

Get more tips in the book The Working Mom Blueprint: Winning at Parenting Without Losing Yourself.

Learn how to thrive—not just survive— as a modern mom.

You love your kids. You’re proud of your professional accomplishments. You have hobbies and friends. And you’re tired. So tired. Working moms often feel like they’re failing on many different fronts. But what if there was a guide to reenvisioning, reprioritizing, and restructuring to build a vibrant, intentional life? As a practicing pediatrician and mother of 2 young daughters, Dr. Whitney Casares understands balancing family and career. She shares honest insights about her own challenges combined with her professional expertise about children of working moms—they thrive!—to create a reassuring guide to navigating modern motherhood. In this practical plan, you’ll learn to set priorities, cultivate self-care, establish an equal parenting partnership, delegate whenever appropriate, and more. With help from Dr. Casares’ advice, it’s time to make motherhood joyful again.Blueprint

Meet Whitney Casares

Whitney Casares, MD, MPH, FAAP, is a board-certified, practicing pediatrician and the creator of the popular website modernmommydoc.com. She is the mother of two young daughters and lives in Portland, OR. Media features include Sirius XM Radio, Good Housekeeping, The Bump, Scary Mommy and more.

Keep the Conversation Going

There were so many takeaways for me, even after we stopped recording and I went back to listen. One of the biggest for me was the idea of being intentional when developing a system for the family. Just hoping that it will all get done would never be acceptable for your business. Sharing responsibility and treating the discussion like you would a business was an ah-ha moment for me.

How about you? Did you enjoy this episode? Have tips to share or questions to ask? We'll keep the conversation going in the Healthologist Community, so join us there!

I'd love it if you took the time to rate and review A Healthy Bite podcast. Here's how. You can also watch this episode on my YouTube channel:

https://youtu.be/0smQfvOvU-8

Transcripts: Learn to Thrive, Not Just Survive as a Working Mom with Whitney Casares

Rebecca: [00:00:00] Hey, it's Rebecca today's episode of a healthy bite. I'm going to be interviewing Dr. Whitney Casares. She is the author of this book, the working mom blueprint, winning at parenting without losing yourself and she's sharing some insight. 

[00:00:15]She is  a practicing pediatrician and the creator of the popular website, modern mommy, doc.com.

[00:00:22] A website full of great tips, but her book goes into detail about how to better find that work-life balance. We're going to talk about how moms can find that balance. 

[00:00:37] We're going to talk a little bit about, whether or not moms can actually have it all and do it all.

[00:00:42] And Dr. Whitney is going to share a lot of her tips that she has learned over the years. Tips that she has, discussed with other doctors in her practice. 

[00:00:52] And she's going to be sharing them a lot of that with us today,  pretty much there's going to be something in here for everyone, whether you're working.

[00:00:58] Full-time part-time. Work from home work away from home. There's a lot of great tips and advice in this book. So make sure you grab a copy and listen to the end of this episode. 

[00:01:11] Announcer: [00:01:11] Welcome to a healthy bite you're one nibble closer to a more satisfying way. A healthier you and bite size bits of healthy motivation.

[00:01:21] Now let's dig in on the dish with Rebecca Huff.

[00:01:30] Rebecca: [00:01:30] And today we are here with Dr. Whitney Casares and this is a really important episode because this topic that we're going to talk about today, is about working moms, getting it all done, fitting it all in, not getting stressed out, not losing ourselves, 

[00:01:47] but before we get into the topic, I was hoping you could tell us a little bit about yourself..

[00:01:52] Dr. Casares: [00:01:52] Absolutely. It's my pleasure to be here. Thank you for having me and yeah, you know, the reason that I care about this topic is because for a long time, I didn't do this well, myself. 

[00:02:06] I am a pediatrician in Portland, Oregon. I was one of those people who was all in when I started something and really committed.

[00:02:14] And I think a lot of other working moms can relate to this, this idea of, I wanted to lean in fully to my work and to be a professional. 

[00:02:21] And I love my work and I find it so fulfilling. And when I had kids that just changed for me. I still had this desire to be fulfilled professionally, 

[00:02:34] but there was this push and pull that happened in terms of the needs in my personal life.

[00:02:40] But. And the needs in my professional life, my oldest daughter has a severe anxiety disorder. And as a baby, she had a horrible time sleeping. 

[00:02:50] She wouldn't go more than 45 minutes at a time. We'd be driving around the whole town. I mean, for the first 13 weeks of her life, you can imagine how effective I was as a pediatrician, during that time.

[00:03:00] And, um, as she got older, we thought, you know, she'll grow out of it. Well, she really did it and she became this kid who had intense struggles with emotional dysregulation. 

[00:03:10] She needed the help of psychologists and psychiatrists, and we needed the help of parent coaches. And I found myself in this position where she had this huge well of need.

[00:03:21] My family had this well of need. My younger daughter had her own needs that were there. I had to attend to my relationship with my partner. 

[00:03:28] But at the same time over here, my career, they still really expected me to be 100% all in and to almost act like I wasn't a parent at the same time that I was working.

[00:03:41] And so the place that I found myself was really this place of inner conflict of feeling like I was doing everything, but I wasn't anything well. 

[00:03:50] Like I was failing and we know that almost 70% of moms described themselves as failing when we polled them, working moms. And so I know I'm not alone in that, in that feeling.

[00:04:03] So I decided over time. Okay. I have to have it way that I approach this. There has to be a better way. I can't be the only one who's living in this. Hell. 

[00:04:13] And so I developed this framework that at first was just for me, I mean,selfishly, was was just for me. And then I started really talking. 

[00:04:20] And at first I talked to all the moms in my practice who were working moms and said, like, what works for you?

[00:04:26] What's this tip or trick that maybe you do or solution you have for this. And then I started realizing. 

[00:04:31] There's kind of this, these categories that you can place things into. And there's maybe a way to have perspective from a more global and a more global way. 

[00:04:41] And then to break it down into, like, what are the specific things you can do for childcare or for feeding your kids or for, um, taking care of all the chores you have in your house, the laundry and the dishes and all that type of stuff.

[00:04:53] And for setting boundaries between work and home. 

[00:04:57] Rebecca: [00:04:57] Wow. Well, that was a lot. And I'm just trying to even digest all of it, because so much of what you said just now was so relatable. 

[00:05:05] And I'm thinking, as you're talking, I have talked to so many women, including my therapist and just so many professional women who have had and expressed that same conflict, 

[00:05:17] where you're just trying to do everything and be everything for everyone.

[00:05:22] And the challenge is there for all of us. 

[00:05:26] And it's neat to hear you talk about how you found all of these different techniques, strategies, and tips from the village around you basically, and you were able to come up with this blueprint. 

[00:05:38] So I'm really excited to get into this and to kind of pick your brain and hopefully share some tips that other moms can use in  their lives to maybe make it a little bit easier to try to do it all because really.

[00:05:54] You know, when we try to do it all, it's just, something's not going to be done. 

[00:05:58] And this is a recurring theme I've talked about with my therapist is the idea that women can have it all or that we can do it all. How do you feel about that message that women can have it all? 

[00:06:12] Dr. Casares: [00:06:12] Yeah, absolutely.

[00:06:13] I think that's a total lie.

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