The Dr. Ward Bond Show

Improve mild mood symptoms with herbal tinctures.Sara-Chana Silverstein endorses lifting your mood with herbs. We already use herbs in cooking and teas, like parsley, mint and cilantro. Using herbal tinctures means you can get the benefits of herbs on the go. Sara-Chana has herbal recommendations for those who need a bit of a boost. Mild depression: Rhodiola is an adaptogen that helps the body adapt to life stresses.

Anxiety: Passionflower and valerian may ease anxiety. Kava is often used for tense muscles. Blue vervain lessens cortisol levels from panic attacks.

Insomnia: Lemon balm or passionflower at dinner can help with insomnia. Dose once or twice more before bed.

Stress: Skullcap may help calm back-to-school nerves without grogginess. Linden is calming and aids digestion. Catnip is soothing after school.

Sara-Chana advises speaking with your doctor if you are seeking treatment for a chronic or moderate condition. As a bonus tip, Sara-Chana recommends lowering cortisol through random acts of kindness. They help you control your mood and don’t cost a thing. Listen as Sara-Chana joins Dr. Bond to share how to boost your mood with herbal tinctures.

Take simple steps today to retrain your thinking.Dr. Mike Dow believes in harnessing the brain’s power to become the best version of yourself. Cognitive behavioral therapy (CBT) changes the way you think and act. The fears you choose to face, relationships you choose to cultivate or not shape how you think. Dr. Dow endorses journaling your thoughts so you can see the changes you make. You can set your brain’s default position from pessimism to optimism. This is especially helpful with social media, as we sometimes compare our lives to the highlight reels we see from others online.3 Simple TipsWatch your thinking. Talk back to your negative thoughts. You've done many things well in your life, overcoming challenges along the way.

Look at how behaviors and actions have the power to train your thinking. Every goal can be broken into small steps.

Remember you are training your brain in what you choose to do every single day.

Listen as Dr. Dow joins Dr. Bond to help you reframe your thinking and retrain your brain.

Stay fit and healthy while making the most of international travel.Carolyn Scott-Hamilton has tips and tricks for healthy international travel. The most important thing is to stay hydrated, especially when you’re flying. Reduce cramping, fatigue and jet lag by drinking plenty of water. Get bottled water because the water in your hotel room may leave you bloated. Take vegetable packets so you’re not caught without something you can consume. Rich meals may not contain the veggies your body needs. Get in some fitness. Pack your sneakers and walk everywhere you can. Bring snacks that are good for you. Save money and ease up on calorie-rich breakfasts by eating your own snacks. Skip liquid-based nourishment so you can bring it on the plane. Combat jet lag with a few simple steps. Set your watch to your destination before your flight leaves. Wind down and try to sleep on the plane. A sleep mask and earplugs may assist your rest. Stay up as late as you can after arrival to acclimate to the new time zone. Listen as Carolyn joins Dr. Bond to prepare you for your next adventure.

Learn more about suicide and how you can help a friend in need.George Vernadakis of Everyday Health saw the suicide statistics and had to do something about it. Everyday Health published an extensive report about suicide risk factors and how to help. Self injury deaths (overdose and suicide) are higher in Americans than those caused by diabetes. Suicide rates are climbing. Suicide is complex and rarely has just one contributing factor. Financial trouble, illness, relationship difficulty and substance abuse play a role. Social media may be a factor among younger people, leading them to feel isolated and depressed.Red FlagsExpressing feelings of hopelessness or isolation

Extreme mood swings

Worrying about being a burden to others

Changes in sleep habits

Substance abuse

The red flags may be subtle and may not all be present. Keep communication open with the person who is enduring some trouble. Listen as George joins Dr. Bond to discuss the latest findings on suicide and how to help when a friend may be in need.

Eliminate blue light in your bedroom and improve your sleep.Sleep expert Dr. Michael Breus knows that better sleep occurs when your bedroom isn’t a “blue light” special.  In this case, blue light is in the 450 to 480 nanometer range of frequency. Lightbulbs have some degree of blue light frequency. Devices emit blue light without software that adjusts the frequency.  Blue light can turn off the melatonin faucet in the brain. Melatonin is your body’s natural sleep aid. This is especially challenging with teens, whose circadian rhythm already wants to stay up late. Dr. Breus recommends F.lux free software for your laptop to change your color temperature at night. The nightshift setting on your phone just reduces the brightness, not the blue light. Lutein and zeaxanthin supplements support macular health to lessen the effects of blue light. Listen as Dr. Breus joins Dr. Bond to share tips on reducing blue light and getting a better night’s sleep.

Turn trauma into triumph, eliminate processed foods and work to heal yourself.Fitness coach Shanna Ferrigno struggled with childhood obesity. Her father, Lou, was a body builder and actor. His return to bodybuilding competitions during her youth turned her family into a business. While eating clean food, Lou was emotionally unavailable during his training. Shanna missed the connection with her father. She turned to processed foods for consolation because healthy foods were associated with her dad’s distance. Getting educated on ingredients in processed food helped Shanna change her mindset. If your great-grandmother didn’t eat it, eliminate it from your diet. Shanna believes in turning trauma into triumph.  Listen as Shanna joins Dr. Bond to share how she overcame childhood obesity and escaped yo-yo diets to reset her life.

Use the three pillars of healing to get your life back on track.Motivational speaker and fitness trainer Danette May believes that small hinges move big doors. Huge changes can’t take place overnight, but implementing small changes over time has great impact. Danette’s personal journey started with the loss of her son during childbirth. A divorce and significant financial impact followed. She could choose to let life happen to her or co-create the life of her dreams. You can take control of your life. Danette recommends three pillars of health.Healing foods: Choose foods that will give you the energy you need to face the day. Consume fresh produce at least once per day. The decision to eat something fresh will make other decisions for your health easier.

Healing movement: There’s no need to complicate life by jumping onto the latest fitness fad. Find something you enjoy and do it. Change your mental and physical state through movement.

Healing mindset: The brain is very powerful. Visualize change and things going right.

Listen as Danette joins Dr. Bond to share her journey to take her life back.

Herbal medicine is a natural option to remedy some ailments.Jovanka Ciares left the entertainment industry behind when she discovered herbal treatments for personal ailments. This led her to a new life as an herbal medicine practitioner. Jovanka looked healthy and fit on the surface during her industry days, but her body was suffering. Reducing stress and using food as medicine set her on the road to healing. Trying culinary herbs for treatment is fairly safe. Ginger may reduce the symptoms of IBS. An Ayurvedic blend of cumin, fennel and coriander may support gut health. Adaptogens are calming herbs that won’t put you to sleep. Ashuaganda has relaxing qualities and can support thyroid health. A tincture of rhodiola may also ease your worries Jovanka recommends keeping a journal of the herbal treatments you use and their effects. Increasing your vegetable consumption and reducing sugar intake also makes a difference. Listen as Jovanka joins Dr. Bond to share how herbs and dietary changes improved her health.

Life's challenges can lead to changes that bring happiness and success.Janine Avanti was an award-winning, high-speed water skier. After a crash that essentially ended her career, her athletic focus shifted to fitness. Competitive since childhood, Janine found athleticism as a fun way to burn off excess energy. High-speed water skiing requires special equipment to handle the speed, along with a thrill-seeking nature. The loss of a fellow high-speed skier led Janine to follow a different path. She felt blessed that she’d made it through so many competitions alive. She has since won many awards as a fitness model. Janine now works as a fitness coach, helping people change their lifestyles for healthier living. Janine’s faith keeps her grounded as she faces life’s challenges. Listen as Janine joins Dr. Bond to share her story of resilience and her empowerment through faith. Janine also shares tips for healthy thinking.

Phil Collen, well-known musician of Def Leppard, is disputing the cliche of being part of a "sex, drugs and alcohol" industry with his vegan and alcohol-free lifestyle.Phil Collen, well-known musician of Def Leppard, is disputing the cliche of being part of a "sex, drugs and alcohol" industry with his vegan and alcohol-free lifestyle. Starting as a vegetarian for moral reasons 35 years ago, Collen has been a vegan for the last six years and attributes his diet and exercise regimen to his great health. At nearly 60 years old, Collen says "I actually feel like Superman."Collen joins Dr. Bond to discuss his journey to a healthy existence, including his favorite go-to foods and workouts. Collen also shares his road to success and information about his other ventures such as new rock n' soul quartet, Delta Deep.