{"componentChunkName":"component---common-build-tags-template-js","path":"/tag/mindfulness/","result":{"data":{"allArticle":{"edges":[{"node":{"id":"Article_3657-markdown","title":"Need Help with a Bad Psychedelic Trip? Call the Fireside Project for Emotional Peer Support.","slug":"need-help-with-a-bad-psychedelic-trip-call-the-fireside-project-for-emotional-peer-support","content":"Have you ever eaten too much of an marijuana-infused brownie and had a really bad trip? Many of us have had one of these unfortunate experiences; we eat the whole edible, leading to a 6 hour long paranoid-anxious freakout. Minutes can feel like hours, your eyes are wide as saucers, and your mouth feels like paste as you try to rock yourself to sleep in a dark room. \n\n### Having a Bad Trip is Bad News\n\nMaureen Dowd, the well-known NY Times columnist, wrote of her experience with a pot-laced brownie while visiting Colorado during the initial hay day of marijuana legalization. She took a nibble of the brownie and then a bit more, and before she knew it, she was alone and stoned; incapacitated in her hotel room. She wrote about her experience in [\"Don't Harsh Our Mellow, Dude\"](https://www.nytimes.com/2014/06/04/opinion/dowd-dont-harsh-our-mellow-dude.html?_r=0), in The New York Times (to much acclaim). After Dowd finished her brownie, the story goes like this:\n\n\"I lay curled up in a hallucinatory state for the next eight hours. I was thirsty but couldn't move to get water. Or even turn off the lights. I was panting and paranoid, sure that when the room-service waiter knocked and I didn't answer, he'd call the police and have me arrested for being unable to handle my candy.\"\n\nLet's face it; whether you consume cannabis, [magic mushrooms (psilocybin)](https://hellomd.com/articles/microdosing-101:-cannabis-psilocybin-and-lsd), or any other hallucinogenic drug, there's a possibility of things going sideways. Just some of the (many) ways things may go pear-shaped:\n- Without proper education, you can consume too much and become overwhelmed which may result in a bad trip\n- You may be in the wrong location (setting) with the wrong people (set) and begin to feel anxious or paranoid\n- Maybe you've had a great experience but feel isolated afterward and need someone to talk to\n\nThe bottom line, many psychedelic/psychotropic experiences go off the rails when you feel alone, disconnected, or fearful. There is good news. [Fireside Project](https://firesideproject.org/), a new psychedelic peer support line, is out to change all of that. \n\n### What is a Psychedelic Peer Support Line?\n\nFireside's mission is to \"help people minimize the risks and fulfill the potential of their psychedelic experiences\". Through a free, emotional peer support line, you are one phone call (or text) away from receiving support before and during a trip (whether it be \"bad\" or \"good\"). You may also want to receive integration support after having a psychedelic/psychotropic experience. \n\nFireside's Founder, (a former lawyer turned psychedelic advocate), Joshua White, says \"We started Fireside Project because we want to make sure that no one ever has to feel alone with a psychedelic experience. We see Fireside Project as a glowing mycelial web of connection and understanding that will start in the United States and eventually embrace the whole world.\"\n\n\n\nFireside Project aims to provide compassionate and culturally responsible peer support while helping to educate the public. Through providing free and confidential support to those in need, they create a culture of belonging through compassionate, non-judgement, and transparent communication.\n\n### Is Cannabis a Psychedelic?\n\nWell, technically, cannabis is not a psychedelic. Psychedelic drugs are typically classified as those that produce hallucinations or an apparent expansion of consciousness. Marijuana is a psychotropic, meaning it has psychoactive qualities due to its THC content. \n\nHowever, many psychiatrists and mental health professionals believe cannabis effects can be psychedelic in nature. Increasingly, as the THC content goes up in cannabis and people have more access, there is a higher likelihood that people may need support before, during, or after a cannabis experience. For many people, the psychoactive element of THC, can also be [extremely disorienting](https://hellomd.com/articles/the-pros-and-cons-of-psychoactive-thc). Patients using THC may find themselves feeling confused or unable to think clearly. \n\nJoshua agrees with this saying, \"Fireside Project welcomes people who are having psychedelic experiences of all kinds. Cannabis experiences can definitely be psychedelic, and we are honored to provide support for those types of experiences as well.\"\n\n### What Happens If You Call Fireside?\n\nWell, it depends on who you are and why you're calling. Fireside was created to helps people tripping in the moment, and people wanting to talk about past trips, aka 'integration' talk. That said, you don't need to be having a bad trip, maybe you just need some emotional support from someone creating a 'safe space'. \n\nWhen you call Fireside it is completely confidential, you don't even need to tell them your name. The person on the other side of the line is for emotional support only, they are not doctors or therapists. Rather, think about that person like you would a trusted friend. Fireside is not to be used in lieu of medical care and is not a medical screening service. So, if you believe you are having a medical emergency or are suicidal, call your local crisis hotline or 911.\n\nWhen appropriate Fireside may refer you to sources of information, but it's up to you whether you rely on that information. Fireside is available only in the United States at the moment but hopes to expand service to other countries. If you like your Fireside conversation, you can call back as many times as you like, but you will most likely speak to different people.\n\n### The Future of the Fireside Project\n\nFireside Project launched in April of 2021 and has quickly entered into a research partnership with UCSF. The hope is to learn from the psychedelic experiences of community members, then share the lessons learned.\n\nThe study with UCSF researchers explores whether the support line is an effective risk reduction tool. People who use the peer support line are sent an anonymous survey 24-hours after the initial call. So far, callers have indicated that Fireside has helped them overcome various challenges.\n\nFireside is available Thursday to Sunday, from 3:00 p.m. to 3:00 a.m. PST and Monday from 3:00 p.m. to 7:00 p.m. PST. The line will eventually be open 24 hours a day, seven days a week. If you are interested in supporting Fireside with a [tax free donation](https://firesideproject.org/donate), they welcome your support.\n\n**Call Fireside Project: 623-473-7433 OR 6-2FIRESIDE**\n\n","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,iVBORw0KGgoAAAANSUhEUgAAABQAAAANCAYAAACpUE5eAAAACXBIWXMAAAsTAAALEwEAmpwYAAADrklEQVQ4yx2TW1DUZRiH/wTsLsuyB3aFld0FZIGFBeTkkoSIIwdDYVLBtTQcpCAZ0kAYQQ0ZDiqQlQI5VFjTQIXgNIM1Q0wmcT4sKSc5jeNFTVkX2WRTXT59dfXdfPO8v8P7Sk+e/M5PPz9mZXWN3v5+urs6KMhKxmHSEmnRsy3UhMmgQ6HR0HbtKmPDIwx+OUBiUiqWkBistnhMwVE8u30XlaVlSMeLS8nNO0xEnAO9wUCq1UBaeACZUWZ2RZjZGxfNuf0HiA61cfTlAmampvhm6GuSBCAoLI4w+zYCw2LJzjlIR3snkodKh0zti4dKi0KlxmrUkxJmJtNuoSJnH8cyDvJ+TROnCgv5oLOT6ckJRobvkpySQWikg8itzxFiS6C+pY0J1xqS3hyCxt+M0hCAQrcZvVpDqFFHariJhsIS3iypoK+7h+HhO0xOjAvgJOPjo6Ts3EN4VBJBAnYkr5B7Myss//ArksJ3Eyq/ANSmMLwt0dgDzQQLlekRm7le38T80jzLq0ssLi4yNTXJ7OwM08J2bvaLhEYnY7TGcEX8+/Hhb6z/8geSp0aHXOeLOigG3ZZ4Du2wk2C3si/Wyti3d3n6z1+srq3imnMxI2D/AdfXljlZcoJ3um6T8byTyrIqRufF0MePkNx91HiqfXAXdm1RiaTHmEm1mzmwcweNb3fw599PWVhc4Pt7cwI4zfrGBv39N3n9ZAUDY4+42vwZQyP3ueMSkTz8TpSi1uLpo8FNFOOwWciMMJAVI9603Vi2JvFgfYWlpYX/Fa6sPOBS7XmOHcrndv8Qg6MbXLrczVfD9xkVGQ6OzCI946VCrvHFU+dHRKA/WRFGshPthIfZxDRv8guOMzM3h8vloupEMRaVnNMlRXQ0NPPprVmais6Rm5pNff0VqhoakNzkSmQ+YmUEMNC4CUeQH5lJCUTao5BkXkK9jppTpXTUVbNF7UVMsIXG6mqKnEW0tA9Q9Eolzhec7N+zl5z0NCRJpsBN7oW7tw9Gg1gZPx2F+XkUv1osAvbEX69lt2g8Z3ssh7N2UlqQR3NtFT0fdXKrr5f6M+ViYDHlJUcoK8wXlmUyPOUyJAHVqZVYzSbiExz4+hvFCsiQKeSofFQcfcnJx9dbufFeKzd7PuTz7i6utV6kue4MjWff4ELla5wvL0LyUsrxVilwVyrx1mpQG/R46bTIRVkycTkeSm+hVEGe00nvjTYBfIsv+j6hq72VjpYLtDfX8m5TDa11p7l4tox/ARh3IkOs+1byAAAAAElFTkSuQmCC","aspectRatio":1.5625,"src":"/static/37836d7f28227caf37ef5bc34559671f/ee604/2fd50a8551e4b84321792eeccf67710d.png","srcSet":"/static/37836d7f28227caf37ef5bc34559671f/69585/2fd50a8551e4b84321792eeccf67710d.png 200w,\n/static/37836d7f28227caf37ef5bc34559671f/497c6/2fd50a8551e4b84321792eeccf67710d.png 400w,\n/static/37836d7f28227caf37ef5bc34559671f/ee604/2fd50a8551e4b84321792eeccf67710d.png 800w,\n/static/37836d7f28227caf37ef5bc34559671f/f3583/2fd50a8551e4b84321792eeccf67710d.png 1200w","srcWebp":"/static/37836d7f28227caf37ef5bc34559671f/58556/2fd50a8551e4b84321792eeccf67710d.webp","srcSetWebp":"/static/37836d7f28227caf37ef5bc34559671f/61e93/2fd50a8551e4b84321792eeccf67710d.webp 200w,\n/static/37836d7f28227caf37ef5bc34559671f/1f5c5/2fd50a8551e4b84321792eeccf67710d.webp 400w,\n/static/37836d7f28227caf37ef5bc34559671f/58556/2fd50a8551e4b84321792eeccf67710d.webp 800w,\n/static/37836d7f28227caf37ef5bc34559671f/99238/2fd50a8551e4b84321792eeccf67710d.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3179-markdown","title":"Finding Your Flow State During COVID with Cannabis & Psilocybin","slug":"finding-your-flow-state-during-covid-with-cannabis-and-psilocybin","content":"Athletes say they're \"in the zone,\" and musicians say they're \"in the groove.\" And if you've ever been deeply engrossed in an activity and you don't notice time passing, you know that feeling too. It's called [flow state](https://www.headspace.com/articles/flow-state). It's when you're so completely present and engaged in an activity that the rest of the world seemingly disappears. \n\nFlow state plays a role in our mental and physical well-being, but the stresses and concerns of the COVID-19 pandemic have made it more difficult for many people to find flow in daily life. There are [plenty of ways](https://www.verywellmind.com/ways-to-achieve-flow-2794769) to rediscover your flow state – and recent research suggests that mind-expanding substances like cannabis and psilocybin can help.\n\n### Flow State Defined \n\nFalling into flow state is easy when you're completely engaged in an activity you enjoy. When the key elements of a flow state come together, time can slow down, and you're so focused on the activity you're oblivious to everything else. Senses become heightened, and there's a feeling that the body and mind are working in sync. So much so that you don't even have to think about what you're doing. \n\nMuch of our modern understanding of the flow state comes from the [pioneering work of psychologist Mihaly Csikszentmihalyi](https://www.ted.com/talks/mihaly_csikszentmihalyi_flow_the_secret_to_happiness?language=endr), who explored how becoming immersed in creativity, play, or any other engaging activity could contribute to overall fulfillment and happiness in life. \n\nBeing in the flow is often associated with creative work or athletics, but it can come from many other things, too. Whatever they are, flow-state activities usually have a few characteristics in common:\n\nThey're activities you enjoy doing and where you excel\n\nFlow activities are often directed at a goal. This could be an athlete training for a competition or an artist working to complete a painting. But flow state can also come from the pleasure of the process itself, without an end goal in mind.\n\nIt pushes you to use your skills at the highest level. The activity is neither so easy that you get bored, nor so difficult that you get frustrated and give up. But it usually adds a new challenge that pushes you a little beyond your comfort zone.\n\nIt requires intense concentration, and this complete focus on the task at hand produces better work and higher performance.\n\nIt creates a sense of clarity, so that you know just what to do without consciously thinking of it. The mind and body work in sync to carry out tasks.\n\nActions \"flow\" without the mind's negative chatter. During flow state, self-doubt, self-criticism, and uncertainty disappear.\n\nAt the end of a flow state, people usually feel invigorated, exhilarated, and self-confident – and the benefits can last well beyond the experience itself. Research reveals that regularly spending time in flow state can boost self-esteem and lead to a general sense of well-being and accomplishment that affects all other areas of life.\n\n### Getting Into the Flow\nFor most people, flow state happens during the course of pursuing something enjoyable. But psychologists following Csikszentmihalyi's work, along with a long list of life coaches, therapists, and others working to unravel the secrets of human potential, have outlined some specific steps anyone can take to get into the flow of what they're doing. Among their suggestions:\n\nCreate a ritual around the activity you're doing. Rituals \"prime\" the brain to start the activity and direct awareness toward it. Rituals can be as simple as getting coffee and turning off the phone, or laying out supplies – whatever signals dedication to the work at hand.\n\nDon't multitask. If the activity has multiple parts, choose the most important one and focus only on it.\n\nReduce or eliminate distractions whenever possible before you begin. That might include closing your office door, turning off the phone, or telling people you won't be available for a period of time.\n\nFigure out the time of day when you're at your most productive, and try to do the flow activity during that time.\n\nThese practical steps can set up conditions for a flow state to happen. But researchers studying flow state have also learned that practices that encourage focus and concentration can also help people to experience flow. Meditation, mindfulness and [focus-enhancing substances such as cannabis and psilocybin](https://www.hellomd.com/articles/why-interrupting-the-default-mode-network-with-psychedelics-is-good-for-mental-health) can also help people find flow and reap its benefits.\n\n### Meditation and Mindfulness Can Encourage Flow\n\nFlow and meditation share some commonalities. Like flow, meditation works best when you eliminate distractions. And both meditation and mindfulness involve total focus on the present moment, and a detachment from negative thoughts. \n\nFor those reasons, meditation and mindfulness practices can help people improve focus and concentration, and those practices could make it easier to find the flow in other activities, too. But new research reveals that chemical compounds such as cannabis and psilocybin may play an important role in opening up the mind to flow.\n\n### Cannabis & Flow State\n\nThe many compounds in the cannabis sativa plant work with the body's endocannabinoid system, a network of receptors found throughout the organs and tissues, for a variety of beneficial effects. In particular, [CBD and THC can work together](https://wayofleaf.com/cannabis/ailments/best-marijuana-strains-for-staying-totally-focused) with receptors in the brain to boost focus and concentration, which are essential for flow state. The [most popular strains](https://www.leafly.com/news/strains-products/best-cannabis-strains-for-focus-and-addadhd) for helping with focus and mood include:\n\n[Harlequin](https://www.hellomd.com/strains/harlequin), a sativa-dominant strain with a CBD to THC ratio of 5:2. This strain is also popular for pain relief and boosting mood, and it helps with finding focus during daily tasks.\n\nCinex, another Sativa strain with a considerable amount of THC, produces a \"clearheaded high\" and is popular among artists and other creatives.\n\nMother's Helper is a perfectly balanced (1:1) hybrid strain often used to relieve symptoms of Attention Deficit Disorder. This strain supports focus and motivation, but its high THC content can also increase anxiety.\n\n### Breaking Down Barriers with Psilocybin\n\nPsilocybin is the active ingredient in \"magic mushrooms\" beloved of yesterday's hippie trippers. But now [researchers are discovering](https://www.wired.com/2014/10/magic-mushroom-brain/)\nhow these chemicals can disrupt activity in areas of the brain related to self-consciousness and the ego. That creates the [sense of expanded consciousness](https://www.scienceandnonduality.com/article/your-brain-on-psilocybin) that's also present in flow states, when people \"lose themselves\" in favorite activities.\n\nJaime Wheal and Steven Kotler are at the forefront of altered states of consciousness for greater productivity and life satisfaction. Their book, [Stealing Fire](https://www.stevenkotler.com/book-pages/stealing-fire)\nexamines how careful use of psilocybin and other psychedelic substances can boost creativity, fuel aspirations, and help people achieve more than ever before.\n\nThese substances affect brain areas connected to learning, memory, and the awareness of the self. In small doses, they form new connections between these areas and disrupt existing ones. According to Wheal and Kotler, that breaks down the barriers to experiencing flow in all areas of life.\n\nIn a [recent presentation](https://www.youtube.com/watch?v=koHeGZn1p9M), Wheal notes that the potential for flow is in everyone, and this natural \"altered state\" has profound benefits for body and mind. The constant uncertainty of the COVID pandemic may make it harder to find your flow, but today's new research reveals ways to rediscover that magical state anytime you like.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.492537313432836,"src":"/static/f0706c75562fb59316e72210bfb0002d/ee604/7f5a2ce2b493145279496abec41385e2.png","srcSet":"/static/f0706c75562fb59316e72210bfb0002d/69585/7f5a2ce2b493145279496abec41385e2.png 200w,\n/static/f0706c75562fb59316e72210bfb0002d/497c6/7f5a2ce2b493145279496abec41385e2.png 400w,\n/static/f0706c75562fb59316e72210bfb0002d/ee604/7f5a2ce2b493145279496abec41385e2.png 800w,\n/static/f0706c75562fb59316e72210bfb0002d/f3583/7f5a2ce2b493145279496abec41385e2.png 1200w,\n/static/f0706c75562fb59316e72210bfb0002d/3ce3d/7f5a2ce2b493145279496abec41385e2.png 1394w","srcWebp":"/static/f0706c75562fb59316e72210bfb0002d/58556/7f5a2ce2b493145279496abec41385e2.webp","srcSetWebp":"/static/f0706c75562fb59316e72210bfb0002d/61e93/7f5a2ce2b493145279496abec41385e2.webp 200w,\n/static/f0706c75562fb59316e72210bfb0002d/1f5c5/7f5a2ce2b493145279496abec41385e2.webp 400w,\n/static/f0706c75562fb59316e72210bfb0002d/58556/7f5a2ce2b493145279496abec41385e2.webp 800w,\n/static/f0706c75562fb59316e72210bfb0002d/99238/7f5a2ce2b493145279496abec41385e2.webp 1200w,\n/static/f0706c75562fb59316e72210bfb0002d/936bb/7f5a2ce2b493145279496abec41385e2.webp 1394w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3178-markdown","title":"DIY Recipe: Heartwarming Rosebud Green Tea Infused with CBD","slug":"diy-recipe-heartwarming-rosebud-green-tea-infused-with-cbd","content":"There is something about taking a moment, especially during a particularly stressful day and making a warm cuppa tea can make almost anything just a bit better, especially so during the COVID-19 pandemic. That incredible combination of stepping away for a moment to focus on something else (making tea), feeling the warmth of the cup relax the muscles in your hands, and watching the steam rise - your first sip goes a long way toward melting your worries away. And science agrees!\n\nAccording to CNN Health’s Article [“Why drinking tea might just help in a crisis”](https://www.cnn.com/2020/05/21/health/tea-mental-health-benefits-wellness/index.html) a review of more than 100 studies found that green tea can offer three significant benefits to the brain. It can reduce anxiety, boost cognitive abilities, and support healthy brain function, specifically memory.\n\nNot a fan of green tea? No worries. A study by the University College London shows that black tea can help inhibit stress hormones like cortisol. Yes, you heard that right: [black tea soothes stress.](https://www.sciencedaily.com/releases/2006/10/061004173749.html) \n\nWe can think of only one thing that would make tea an even more potent way to reduce stress. That’s adding the stuff incredible benefits of [CBD to your brew](https://www.hellomd.com/articles/whats-so-great-about-cannabidiol-or-cbd).\n\nThe Benefits of Cannabis and Cannabidiol (CBD)\nSaying to yourself, [“How can can cannabis help me?”](https://www.hellomd.com/articles/what-is-cbd-and-how-can-it-help-me) That’s one of our favorite topics. We could talk about it all day, but we’ll keep brief. We know you’re here to learn to make DIY Cannabis Tea. \n\nThe cannabis plant contains many naturally-occurring cannabinoids. Cannabidiol (CBD) is one of them. CBD isn’t known to cause intoxicating side effects--those come primarily from another cannabinoid: Tetrahydrocannabinol or (THC). CBD’s claim to fame is its ability to affect neurological receptors responsible for mood, stress, and pain management. \n\n To add the benefits of CBD to your tea you have two choices: a CBD product from a dispensary or using a high CBD strain of flower. The market is full of pure CBD oils, tinctures, and disolvables that you can add to your favorite drinks, and they can be a fast, no-fuss way to add the benefits of CBD to your favorite beverages. \n\nWhile they are high in CBD, they may not be your most therapeutic option. There is mounting evidence to show that CBD is [most therapeutic when THC is also present](https://bpspubs.onlinelibrary.wiley.com/doi/pdf/10.1111/j.1476-5381.2011.01238.x) As usual, nature knows best. Using the plant in its natural form is likely the most therapeutic option.\n\n If you’re looking for the benefits of CBD but want to avoid THC’s psychoactive effects, you can brew your tea with a cannabis strain that’s higher in CBD and lower in THC. \n\nWe’ve got a few suggestions listed in the recipe itself, which is coming right up! \n\n### Ingredients for DIY Cannabis Tea With High CBD Strains \n4 cups of water\n1 tablespoon of unsalted butter or coconut oil. \n1/4 teaspoon loose leaf green tea \n1/4 teaspoon loose leaf [organic rose buds](https://www.etsy.com/listing/541490750/organic-dried-rose-damascena-buds-bulk?gpla=1&gao=1&&utm_source=google&utm_medium=cpc&utm_campaign=shopping_us_e-home_and_living-food_and_drink-herbs_and_spices_and_seasonings-herbs_and_spices&utm_custom1=_k_Cj0KCQiA9P__BRC0ARIsAEZ6irhoSZvGFaPW1A8LxJ16djzNBbRNlXIJQwVztI7hjvAqBiRqRmJQsGQaAvDyEALw_wcB_k_&utm_content=go_1844702805_75381303731_346364747985_pla-306107311649_c__541490750_118285753&utm_custom2=1844702805&gclid=Cj0KCQiA9P__BRC0ARIsAEZ6irhoSZvGFaPW1A8LxJ16djzNBbRNlXIJQwVztI7hjvAqBiRqRmJQsGQaAvDyEALw_wcB)\n1 gram of dried cannabis bud , we've chosen [Charlotte’s Web](https://viva.hellomd.com/strains/charlotte's-web)\n\n### Equipment\nAn herb grinder or sharp knife\nA saucepan \nA spoon\nA strainer \nYour favorite mug \n\n### How To Make DIY Cannabis Tea With High CBD Strains\n\n### Step 1: Grind or Chop Cannabis \n\nIf you have an herb-grinder, grind the cannabis until it looks “chopped” not powdery. If it is too fine, you’ll have a difficult time straining it from your tea. You can also use a sharp knife to chop your cannabis. If you like, you can remove seeds and stems but keep them around. You might like to add a stem or two later in the process.\n\nStep 2: Boil 4 Cups Of Water\nGet that saucepan out and boil some water. We say boil, but there is a bit of debate in the tea community about boiling vs. heating water for tea. We’ll just [leave this link here](https://www.thespruceeats.com/how-to-brew-tea-water-temperatures-766316) and let you make this call for yourself. \n\nStep 3: Add Butter or Oil And Let It Melt Completely\nSounds funny, we know, but this recipe needs a little fat or oil. That’s because cannabinoids like CBD and TCH need to bind to fat in order to be available to your body. Without the fat, they’d pass right through. So if you want those therapeutic benefits, add that fat! \n\nWhile it’s melting you can read this little article about [why you need to eat fat with your cannabis](https://www.hellomd.com/articles/why-you-need-to-eat-fat-with-your-cannabis). \n\n### Step 4: Add Cannabis And Tea Bag or Loose Leaf Tea To Your Boiling Water\nJust pop them in the saucepan with the water. That’s all there is to it!\n\n### Step 5: Allow To Boil For 7-10 Minutes\nStir your tea frequently. It’s soothing, meditative and helps the ingredients infuse the water, rather than sticking to the sides of your pot.\n\nTip: If you want to increase potency by adding cannabis shake, stems or flowers this is a great time to do it. Never heard of shake? Give this a read: [what’s cannabis shake and is it as potent as bud.](https://www.hellomd.com/articles/whats-cannabis-shake-and-is-it-as-potent-as-bud-is) \n\n### Step 6: Allow Tea To Steep For 10 Minutes.\nTurn the heat down (or off completely) and let your mixture mingle. It can be tempting to skip (or skimp) on this step but try to be patient. To get the most benefits from your tea, you’ll need to treat it like the herbal infusion it is and let it steep.\n\nWhile it’s steeping, you can [read more about herbal infusions](https://www.thespruceeats.com/how-to-make-an-herbal-infusion-1762142#:~:text=To%20make%20a%20decoction%2C%20combine,liquid%20into%20the%20storage%20jar) It’ll make those ten minutes pass faster.\n\n### Step 7: Remove Your Pan From The Heat. \nWe’re about to handle it and that burner will just get in the way.\n\n### Step 8: Scoop The Tea Bag Out With Your Spoon.\nUnless you used loose leaf tea. Then move on to Step 9. \n\n### Step 9: Pour Tea Through A Strainer Lined With Cheesecloth And Into Your Cup\nThis will remove all plant matter, both cannabis and tea leaves, from your drink. If you’re not telling fortunes, you don’t need them in your cup! \n\nIf you have a small strainer, like the kind used for [pourover coffee](https://www.seriouseats.com/2014/06/make-better-pourover-coffee-how-pourover-works-temperature-timing.html) you can place your mug under the strainer and pour. If you’re using a larger strainer you might want to opt for a teapot or bowl and then transfer the tea to your mug.\n\n### Enjoy Your DIY Cannabis Tea!\nWell done! You deserve a cup! Curl up on your couch, wrap your hands around that warm cup and sip away knowing that you’ve done two great things to lower your stress level. You’ve explored [how a daily tea ritual at home can reduce stress and elevate your mood](https://medium.com/@estero/how-a-daily-tea-ritual-at-home-can-reduce-stress-and-elevate-your-mood-79fdef0f9019) and you have treated your body to the wide range of benefits it can gain from Cannabis and CBD. \n\n### A Bit About What To Expect After Drinking Your Tea\nIf you’re used to fast-acting edibles or tinctures this may be a gentler experience. You will feel the effects, but not as instantly. Our advice: start with one cup and give yourself a nice long wait before evaluating your response or going back for another dose. If you’d like to read up on eating cannabis before you try.\n\n### If you enjoyed this cannabis tea recipe and would like to read another. \n\n[Check out DIY Recipe: Full-Spectrum Tea Made With Cannabis Rosin.](https://www.hellomd.com/articles/diy-recipe-full-spectrum-tea-made-with-cannabis-rosin) It’s a different approach with different benefits and is definitely worth a read.\n \n","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5037593984962405,"src":"/static/88979baed1fd189687329425f286383a/ee604/240aa67c4ff866d456d84ea5ab4027df.png","srcSet":"/static/88979baed1fd189687329425f286383a/69585/240aa67c4ff866d456d84ea5ab4027df.png 200w,\n/static/88979baed1fd189687329425f286383a/497c6/240aa67c4ff866d456d84ea5ab4027df.png 400w,\n/static/88979baed1fd189687329425f286383a/ee604/240aa67c4ff866d456d84ea5ab4027df.png 800w,\n/static/88979baed1fd189687329425f286383a/f3583/240aa67c4ff866d456d84ea5ab4027df.png 1200w","srcWebp":"/static/88979baed1fd189687329425f286383a/58556/240aa67c4ff866d456d84ea5ab4027df.webp","srcSetWebp":"/static/88979baed1fd189687329425f286383a/61e93/240aa67c4ff866d456d84ea5ab4027df.webp 200w,\n/static/88979baed1fd189687329425f286383a/1f5c5/240aa67c4ff866d456d84ea5ab4027df.webp 400w,\n/static/88979baed1fd189687329425f286383a/58556/240aa67c4ff866d456d84ea5ab4027df.webp 800w,\n/static/88979baed1fd189687329425f286383a/99238/240aa67c4ff866d456d84ea5ab4027df.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3174-markdown","title":"7 Natural Ways to Boost Your Energy During Winter","slug":"7-natural-ways-to-boost-your-energy-during-winter","content":"Bears and other animals hibernate through the winter, waking when springtime brings sunshine and warmer days. However, humans don't have that option – and the short days and long cold nights can cause us to feel lethargic and unmotivated. If the wintertime blues are getting you down, we give you seven natural ways to boost your energy levels while waiting for the sunshine to return and warmer weather.\n\n### Why Does Winter Sap Our Energy?\nWintertime [tiredness and overall lack of energy](https://www.stack.com/a/the-scientific-reasons-you-feel-more-tired-during-winter-and-how-to-combat-it#:~:text=Winter%20is%20a%20dark%20time,in%20sleep%20patterns%20and%20mood.%22) can affect anyone, but it's more common in the northern hemisphere, where the shorter days of winter also go along with overcast skies, cold temperatures, and snow. \n\nFor many people, the effects of winter are debilitating and may cause depression and the onset of a condition known as Seasonal Affective Disorder. But even for those who don't suffer from SAD, [winter conditions can trigger changes in our biorhythms and metabolism](https://www.mindbodygreen.com/0-25235/5-reasons-youre-tired-all-the-time-how-to-get-more-energy.html)that affect mood, energy levels, and overall health.\n\nSunlight plays an important role in human biology. It triggers changes in skin cells to produce Vitamin D, and it also affects the activity of the brain's pineal gland. This tiny gland uses the \"feel good\" hormone serotonin to produce melatonin, regulating cycles of sleep and waking. \n\nWhen days are shorter and darker, the pineal gland produces more melatonin, which can cause daytime sleepiness and a feeling of fatigue. Higher melatonin levels also mean less serotonin, which can cause sadness, lack of motivation and anxiety.\n\nSunlight is the body's major vitamin D source, an essential vitamin that plays a key role in bone health, blood pressure, and immune function. Recent research reveals that Vitamin D also supports a positive mood. But the farther north people live, the lower their Vitamin D levels because they don't get enough sun exposure. \n\nLikewise, this crucial nutrient levels can drop significantly in the winter, when there's less daylight, skies are overcast, and people are less likely to get outside.\n\nExercise generates energy and elevates mood, but it can be harder to get moving in harsh winter weather. People tend to be more sedentary during the cold months, which can contribute to low-grade fatigue and lack of enthusiasm. The wintertime blues are a natural response to seasonal changes – and a variety of safe and natural remedies are here to help.\n\n### Drink More Water\nOne of the easiest ways to [get a quick energy boost](https://www.cnet.com/health/7-ways-drinking-more-water-can-make-you-healthier/#:~:text=1.,sluggish%20and%20off%20your%20game.) is to drink more water. Although dehydration is often associated with hot summer temperatures, staying hydrated during the winter is important too. \n\nCold outdoor air can dry out the throat and nasal passages, aas well as the hot dry air from indoor heaters. Drinking more water can boost alertness and energy levels, and help to keep joints and membranes lubricated. Drinking plenty of water can also protect the skin from cracking and help the body resist colds and flu. \n\nTip: Try flavored sparkling waters or add a twist of lemon to your morning glass to keep it interesting.\n\n### Cold Water Therapy\nAlthough winter's cold temperatures may leave you craving warmth, a cold shower – or a quick cold rinse after your hot shower – can boost energy and concentration. The brief shock of a cold (below 70F) water starts the metabolism and releases endorphins, powerful hormones that cause positive, optimistic feelings. [Some research also shows](https://www.healthline.com/health/cold-shower-benefits) that taking a cold shower two or three times a week can also improve symptoms of depression.\n\n\"Cold therapy\" holds promise for positive benefits with both the immune and sympathetic nervous system. The Dutch athlete and cold therapy advocate Wim Hof, also known as the 'Ice Man', has been studied for his endurance and overall immunity. During his cold training he has enabled himself to control his heart rate, breathing, and blood circulation.\n\nA 2014 study injected Wim Hof Method practitioners with an endotoxin meant to attack the immune system. The results indicated an overall control of the sympathetic nervous system and immune response - in other words, the participants did not get sick. A further 2018 study showed that the Wim Hof Method of cold therapy and breathing activated regions in the brain responsible for pain suppression.\n\nTip: Take a regular hot shower and for the last two minutes blast the cold water - you will feel it less and still get the same benefits.\n\n### Consuming Cannabis\n\nCannabis is known for its relaxing and calming properties, but [many strains](https://www.hellomd.com/articles/top-5-marijuana-strains-to-fight-fatigue)\nprovide a much-needed energy boost. Stimulating sativa-dominant cannabis strains can improve concentration, focus, and energy, whether you consume them by smoking, vaping, or as slower-acting edibles. Here are a few to try:\n\n[Jack Herer](https://www.hellomd.com/strains/jack-herer) is a high-energy sativa strain with hefty amounts of THC, the psychotropic ingredient that causes a euphoric high. It's known to stimulate creativity and elevate mood, and it can also help people with anxiety, PTSD, and migraine. \n\n[Harlequin](https://www.hellomd.com/strains/harlequin) is a high-CBD strain, although it contains THC, and it can be useful in treating anxiety. \nHarlequin's effects are relaxing and calming, but this cannabis strain also boosts focus and alertness so that users can feel more energetic without the distracting effects of THC.\n\n[Green Crack](https://www.hellomd.com/strains/green-crack) is a high-energy sativa strain that can contain up to 24 percent THC. It supports creativity and productivity, and it can help relieve stress, fatigue and depression, and other conditions such as ADHD and migraines. \n\nTip: If you're new to cannabis, start with a high CBD strain like Harlequin and start slowly.\n\n\n### Laugh More\n\nLaughter might be the best medicine for winter's down days. Years after author Norman Cousins described using laughter to help him recover from a painful spine condition; researchers are documenting the many effects of laughter for fighting fatigue and boosting immune functioning. [Some studies indicate](https://www.webmd.com/balance/features/give-your-body-boost-with-laughter#1) that laughing can raise the heart rate, feed more oxygen to the brain and tissues, which is similar to the effects of exercise. Natural (not forced) laughter can also contribute to better sleep and raise immune cells' levels in the body. \n\nAccording to [SCL Health](https://www.sclhealth.org/blog/2019/06/the-real-health-benefits-of-smiling-and-laughing/#:~:text=Release%20the%20Endorphins!,the%20serotonin%20is%20an%20antidepressant.), \"When you smile, your brain releases tiny molecules called neuropeptides to help fight off stress. Then other neurotransmitters like dopamine, serotonin, and endorphins come into play too. The endorphins act as a mild pain reliever, whereas the serotonin is an antidepressant.\" Proactively smiling and laughing in an authentic way can help get you out of your funk!\n\nTo get more laughter into your life, take time to watch a comedy movie or a favorite TV comedy. Or consider listening to one of the many new (and free) [comedy podcasts](https://www.vulture.com/article/best-comedy-podcasts-2020.html) while you're doing daily chores.\n\nTip: Looking for a good comedy? Try Hulu's vampire mockumentary [What We Do In The Shadows](https://en.wikipedia.org/wiki/What_We_Do_in_the_Shadows_(TV_series)).\n\n### Start the Day With Meditation\n\nA morning meditation practice can help to relieve anxiety and low-level depression and set the tone for a calmer, more centered day. Meditation can be as simple as sitting quietly for a few minutes, observing your breathing and thoughts, but a variety of [apps such as Headspace and Calm](https://www.nytimes.com/wirecutter/reviews/best-meditation-apps/) can provide more support, with guided meditations, intentions, and other information and activities for starting and keeping a daily meditation routine.\n\nTip: Don't pressure yourself. Start meditation for two minutes when you wake up with deep breathing and work up to ten or twenty minutes.\n\n### Take Vitamin D\nVitamin D may be the ultra supplement hero of 2020. Vitamin D is called the \"sunshine vitamin\" for a good reason, and taking a D supplement [can help boost energy and concentration](https://www.healthline.com/nutrition/best-supplements-for-energy#TOC_TITLE_HDR_4) during dark winter days. It is also known to lower inflammation levels, and is a suggested vitamin to take during the COVID pandemic.\n\nAim for a quality supplement that supplies about 1,000 to 2,000 mg of Vitamin D3 daily. Consider adding more [Vitamin D rich foods](https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d)to your diet, too. Eggs, oily fish such as salmon and mackerel, and mushrooms are among the best sources. Vitamin-D fortified foods such as dairy products, orange juice, and cereals can also boost your intake.\n\nTip: Take thirty minutes during your lunch break on a sunny day and have lunch outside to expose your skin to natural vitamin D: sunlight.\n\n### Add Omega-3 Fatty Acids\n\nSome research suggests that people tend to consume fewer Omega 3 fatty acids in winter, and that can [contribute to the low energy and depressive mood](https://www.psychologytoday.com/us/blog/the-chemistry-calm/201012/fear-not-the-winter-blues). These essential fatty acids have multiple benefits for the heart, eyes, and other organs, but they can also help to fight fatigue and depression. Consider taking a high-quality supplement if your diet doesn't include [plenty of natural sources](https://www.healthline.com/nutrition/17-health-benefits-of-omega-3) such as olive or flaxseed oil, fish, and nuts.\n\nTip: Eat foods high in Omega 3 such as salmon, sardines, herring, and oysters. Flax seeds, chia seeds, and walnuts are also good sources. \n\nLike other animals, humans are bound to the cycles of the sun, and it's natural to feel the effects of the short days and cold nights of winter. But a few simple strategies that work with the body's own rhythms can help to beat those wintertime blues.\n\n### Get Your Medical Document & Purchase Medical Cannabis\nIt's easy to get your medical document with the online [Telehealth service HelloMD](https://hellomd.ca/get-started). Register, pay, and receive an online medical consultation with a licensed practitioner and start purchasing medical cannabis today.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5037593984962405,"src":"/static/c34693a68f961d87b5b8e8b121f4ca88/ee604/5a4ad78ae66ffa862a5a42501110d230.png","srcSet":"/static/c34693a68f961d87b5b8e8b121f4ca88/69585/5a4ad78ae66ffa862a5a42501110d230.png 200w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/497c6/5a4ad78ae66ffa862a5a42501110d230.png 400w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/ee604/5a4ad78ae66ffa862a5a42501110d230.png 800w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/084c5/5a4ad78ae66ffa862a5a42501110d230.png 989w","srcWebp":"/static/c34693a68f961d87b5b8e8b121f4ca88/58556/5a4ad78ae66ffa862a5a42501110d230.webp","srcSetWebp":"/static/c34693a68f961d87b5b8e8b121f4ca88/61e93/5a4ad78ae66ffa862a5a42501110d230.webp 200w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/1f5c5/5a4ad78ae66ffa862a5a42501110d230.webp 400w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/58556/5a4ad78ae66ffa862a5a42501110d230.webp 800w,\n/static/c34693a68f961d87b5b8e8b121f4ca88/cfaac/5a4ad78ae66ffa862a5a42501110d230.webp 989w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3172-markdown","title":"The Top 5 Health and Wellness Trends for 2021","slug":"the-top-5-health-and-wellness-trends-for-2021","content":"COVID-19 has gripped the world for much of 2020, transforming the way we work and live. But as people worldwide struggle to cope with the new stresses and challenges of life in coronavirus times, they're discovering new ways to get and stay healthy. \n\nThe top 5 health and wellness trends for 2021 and beyond were born of necessity during the pandemic, but they're here to stay, with multiple benefits for body and mind. Bon voyage 2020, here's what you need to know about the future of health and wellness for 2021 and beyond:\n\n### 1. Telemedicine Transforms Healthcare\n\nAccording to the CDC, during the first quarter of 2020, the number of telemedicine appointments across the US increased by 50 percent. By mid-year, that number had risen to 154 percent.\n\nTelemedicine – consulting with a doctor or other healthcare practitioner by phone or computer – has gradually been working its way into the medical mainstream, thanks to a larger digital revolution in healthcare that has introduced various tools for monitoring a patient's health from home. \n\nSince March, new telehealth options have been helping millions of patients and doctors stay in touch, save time, and avoid risky contact during the pandemic. And many practitioners say it's even more effective than in-person appointments, even for people with more serious, chronic conditions.\n\nWearable device fitness and wellness trackers, like the Fitbit or Oura ring, also help make telehealth more relevant and user-friendly. These devices collect essential data about blood pressure, heart rate, and oxygen levels and share them with doctors with the click of a mouse. \n\nMore sophisticated \"digiceutical\" devices like glucose monitors and oximeters can help doctors manage severe diseases like diabetes and COPD from a distance.\n\nThe most recent surge in the use of telemedicine is within the realm of mental health. [Recent statistics reveal](https://getstream.io/blog/telemedicine-statistics/) that in the months since January 2020, the number of people booking virtual mental health visits has increased by an average of 77 percent.\n\nThe rise of telemedicine has also produced niche services that focus on meeting a particular need or interest outside the medical mainstream. \n\nHolistic practices like [Parsley Health]( https://www.parsleyhealth.com)\n offer access to a community of practitioners through monthly plans that allow subscribers unlimited access to its services and at-home testing. Canada's [Gennev](https://gennev.com/) focuses on the health concerns of menopausal women with coaching, lifestyle advice, and more. And numerous medical cannabis sites such as [HelloMD](https://www.hellomd.com/) support people who use or want to try cannabis for a variety of health concerns.\n\n### 2. Psychedelics Meet Mainstream Medicine\n\nFor decades, psychedelic drugs like LSD, psilocybin (or \"magic mushrooms\"), and peyote were considered dangerous, mind-altering substances. But [recent research reveals](https://maps.org/news/media/7732-hellomd-maps-founder-rick-doblin-talks-psychedelics-mdma-the-fda) that these and other psychedelics can have powerful benefits for treating PTSD, depression, and other mental health issues. \n\nBacked by entities like the [Multidisciplinary Association for Psychedelic Medicine](https://maps.org/)(MAPS) and the Canadian startup [Numinus Wellness](https://numinus.ca/), [MDMA](https://www.hellomd.com/articles/mdma:-coming-soon-to-a-therapist's-office-near-you)(3,4 methylenedioxymethamphetamine), a drug better known by the street names Molly and ecstasy, is rapidly becoming a vital tool in treating severe PTSD. \n\nAlong with [MDMA-assisted therapy](https://www.verywellmind.com/psychedelic-therapy-how-does-it-work-5079161), other psychedelics are being investigated for their potential health benefits. Advocates of microdosing LSD, psilocybin, and other drugs say that taking minimal doses of these substances can help to improve mood and concentration without causing the altered consciousness of higher doses. In that way, they can work in ways similar to pharmaceuticals for problems such as anxiety and depression without powerful prescription drugs' undesirable side effects.\n\n2021 holds great promise for the legalization of psilocybin and MDMA for clinically-assisted psychotherapy across North America.\n\n### 3. The Gut Microbiome: Your Second Brain\n\nIf you've experienced \"butterflies in the stomach\" before a stressful event you know the brain and the gut are somehow connected. A [growing body of research](https://www.healthline.com/health/digestive-health/things-your-gut-wants-you-to-know) is revealing just how close that connection is – and why this \"second brain\" in your stomach and intestines plays a crucial role in the health of body and mind. \n\nWith functions ranging from breaking down foods and making essential nutrients available to the body as a whole, the gut is the key to maintaining energy, regulating hormones, boosting immunity, and more. \n\nAnd now, scientists are learning that the rich and complicated gut microbiome has some startling similarities to the brain – and those similarities help explain the connections between emotions and the digestive system.\n\nAntidepressants can often help to relieve the symptoms of bowel diseases like IBS and Crohn's disease. And conversely, changes in diet can sometimes benefit people with mood disorders like anxiety and depression. \n\nIt's estimated that 95 percent of the body's supply of the mood-boosting chemical serotonin production occurs within the small intestines, not the brain. Due to this, [supporting gut health](https://www.hellomd.com/articles/how-cannabis-can-keep-you-healthy-via-your-gut-microbiome) with a proper diet and supplements like pre-and probiotics, or cannabis. Eating fermented foods like kimchi or saurkraut is a good addition as are mushroom supplements which act as prebiotics to stimulate the growth of gut microbiota. \n\nAll of these can play an influential role in relieving common mental health issues and may boost the immune system for overall health.\n\nAs research continues to reveal new insights into the gut's microbiome, this \"second brain\" will become the focus of healthy wellness routines and lifestyle changes to promote mental and physical health in 2021 and beyond.\n\n### 4. Preventative Lifestyle: Maximizing Wellness\n\nThe pandemic has put a renewed focus on wellness, as people worldwide are working harder to get and stay healthy. By mid-2020, the US was facing a shortage of bicycles – and online fitness apps and classes are at an all-time high as gyms remain closed, and people look for new ways to stay fit during lockdowns and quarantines. \n\nThis \"preventative lifestyle\" also includes increased interest in cooking healthy meals at home and taking other steps to avoid illness, such as reducing stress, improving sleep, and adding key supplements such as Vitamin C, Vitamin D, zinc, and turmeric to the diet. \n\nAlthough many people adopted healthier habits during the pandemic out of necessity, these lifestyle changes have positive effects that will outlast the COVID-19 crisis – and committing to overall wellness is a key trend that will last far beyond the pandemic.\n\n### 5. Holistic, Conscious Parenting: Redefining Family\n\nFor millions of children globally, virtual learning has taken the place of classrooms, creating new issues for parents who may also be working from home. Other stressors come with isolation from extended family, such as grandparents and other family members, who in the past may have helped more around the house. \n\nThe pandemic has challenged parents with kids at home on every level. For many, it means embracing a more holistic parenting style that's less focused on [competition and achievement](https://www.mindbodygreen.com/articles/end-of-competitive-parenting-how-covid-brought-us-together) and more about children become healthy, happy individuals. \n\nBecause parents and children are spending more time together than usual, they're finding new ways to bond as a family around shared activities and interests. That also allows parents to reevaluate their beliefs and values and develop new systems to make the family work. As everyone returns to work and school, this kind of conscious parenting could continue to shape family dynamics well after the pandemic subsides.\n\nThe COVID crisis has had a lasting impact on public health, and changed the way people manage health and wellness in daily life. The hottest trends for 2021 offer new ways to stay healthy in the new year – and beyond.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5151515151515151,"src":"/static/5821bd2dc7a33bb56c8296472af911a4/ee604/9af3b3621279404b687f4c3c875efee1.png","srcSet":"/static/5821bd2dc7a33bb56c8296472af911a4/69585/9af3b3621279404b687f4c3c875efee1.png 200w,\n/static/5821bd2dc7a33bb56c8296472af911a4/497c6/9af3b3621279404b687f4c3c875efee1.png 400w,\n/static/5821bd2dc7a33bb56c8296472af911a4/ee604/9af3b3621279404b687f4c3c875efee1.png 800w,\n/static/5821bd2dc7a33bb56c8296472af911a4/f3583/9af3b3621279404b687f4c3c875efee1.png 1200w","srcWebp":"/static/5821bd2dc7a33bb56c8296472af911a4/58556/9af3b3621279404b687f4c3c875efee1.webp","srcSetWebp":"/static/5821bd2dc7a33bb56c8296472af911a4/61e93/9af3b3621279404b687f4c3c875efee1.webp 200w,\n/static/5821bd2dc7a33bb56c8296472af911a4/1f5c5/9af3b3621279404b687f4c3c875efee1.webp 400w,\n/static/5821bd2dc7a33bb56c8296472af911a4/58556/9af3b3621279404b687f4c3c875efee1.webp 800w,\n/static/5821bd2dc7a33bb56c8296472af911a4/99238/9af3b3621279404b687f4c3c875efee1.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3171-markdown","title":"5 Ways to Beat \"Tech Stress\" During the Pandemic","slug":"5-ways-to-beat-tech-stress-during-the-pandemic","content":"Rolling lockdowns. Social distancing. Working and learning from home. The ongoing COVID-19 pandemic has changed just about every aspect of our lives. \n\nMany people around the world are relying more and more on technology to get work done and stay connected with friends and family, but [studies suggest](https://www.open.edu/openlearn/health-sports-psychology/mental-health/managing-stress-and-anxiety-the-digital-age-the-dark-side-technology)\nthat increased use of computers, smartphones, and other digital tech in these pandemic times may be harmful to the health of both body and mind.\n\nAs the pandemic drags on, and we’re spending more time online than ever, health professionals are [sounding the alarm](https://www.open.edu/openlearn/health-sports-psychology/mental-health/how-manage-the-digital-related-stress-technology?in_menu=747442) about the effects of “tech stress.” \nHere’s a look at five ways to reduce the stresses\ncaused by too much tech. The goal; keep yourself from Zoom-ing your way to ill health in these uncertain times.\n\n### What’s Tech Stress and What Can We Do About It?\n\nProfessionals, from psychologists to productivity experts, have been talking for years about the [effects of too much screen time](https://interestingengineering.com/can-technology-cause-anxiety-and-depression)\non mental and physical health. But the effects of the COVID-19 pandemic have supercharged those effects since people everywhere have been forced to turn to digital devices to accomplish things that, not too long ago, would have been done in person. \n\nThe result? Longer hours sitting in front of computer screens, a greater sense of isolation, and growing anxiety about the state of the world. \n\nThe idea of “tech stress” isn’t new, but for [author Erik Peper](https://goop.com/wellness/health/how-to-relieve-tech-stress/), it takes on new urgency in the era of COVID. \n\n“From an evolutionary perspective, we are designed to alternate sitting, walking, sitting, activities, et cetera. Now we only sit, and it compromises our health,” he says. [Technology is largely responsible](https://businessinnovatorsradio.com/erik-peper-phd-launches-new-book-techstress-how-technology-is-hijacking-our-lives-strategies-for-coping-and-pragmatic-ergonomics/) for the amount of time we spend sitting, either at a computer for work, or streaming video and scrolling through social media posts on a smartphone for fun. And it also affects our brains, effectively wiring them in new ways.\n\nSome research has shown that spending too much time online affects the ability to focus and concentrate. The “always-on” nature of the Internet and social media can be so stimulating that real life seems boring and dull by comparison. \n\nAnd in a physical sense, [blue light from computer screens](https://www.bettervisionguide.com/blue-light-eye-damage/) can stress the eyes and even affect circadian rhythms that govern normal sleep and waking cycles. That’s why people who spend time on smartphones or computers just before bed often have disrupted sleep or have trouble falling asleep.\n\nSocial media, too, [has been shown](https://www.mcleanhospital.org/essential/it-or-not-social-medias-affecting-your-mental-health) to contribute to anxiety and depression. Social media use has risen among most demographic groups during the pandemic, allowing people to stay connected with family, friends, and colleagues. \n\nBut psychologists caution that spending too much time on social media can cause negative comparisons with other people and FOMO, or fear of missing out. FOMO causes anxiety when you view or read about the fantastic adventures and experiences other people are having, and you’re not. Some research indicates that people can feel more isolated, not less, when they spend a lot of time on social media sites.\n\n### Working at Home Can Cause More Stress\nA [recent survey](https://www.cnbc.com/2020/07/28/remote-work-burnout-is-growing-as-coronavirus-pandemic-stretches-on.html) reveals that 69 percent of people forced to work at home due to coronavirus restrictions were experiencing symptoms of burnout, stress, and anxiety. \n\n[Working from home](https://www.verywellmind.com/the-stress-of-working-from-home-4141174) offers definite benefits, including a flexible schedule, no commute, and the option of working in comfy clothes. But as people struggle to balance work and home life and spend longer hours at the computer than ever before, they’re sleeping less, worrying more. This puts mental and physical health at risk.\n\nWorking from home can blur the distinction between work and home life. Without a regular schedule and rituals to signal a shift from work to home, many of today’s new telecommuters find themselves in work mode all the time. You may be answering emails, finishing projects, and conducting Zoom meetings at all hours instead of taking a break for relaxation and time with friends or family. \n\nHomeworkers struggle with distractions and a lack of a dedicated workspace. Sitting at a desk or table all day causes muscle stiffness and circulation problems, and staring at screens late at night strains the eyes and disturbs sleep. Homeworkers worry about finances, productivity, and a lack of free time while keeping up with daily tasks and helping children with online learning. \n\nToo much sitting and computer time can affect our health in many ways, but there’s a long list of things you can do to change that. \n\nHere are five ways to tame the tech stress in your life.\n\n### Move More \n\nErik Peper points out that when people sit too long at a computer, their muscles tense and stiffen, and they slump, which makes it hard to breathe properly. \n\nPay attention to your posture – sit up straight, with feet flat on the floor. Take movement breaks to stretch, walk, or even do a quick 10 to 15 minute workout throughout your day. \n\nIt’s estimated that all you need is [11 minutes of exercise](https://www.nytimes.com/2020/12/02/well/move/exercise-sitting-longevity.html) to offset a day spent sitting. Consider walking out into nature, too – that can help ground you in the real world and break the hold of technology for a few minutes. Moving the legs activates the “second heart” – the leg muscles that help to pump blood back to the heart.\n\n### Set Limits Around Technology. \n\nSome wellness experts recommend putting strict limits on the time you spend using technologies like smartphones. Turn off your phone and exit screens at least half an hour before bedtime. Set specific times for checking email and returning calls and messages, and consider leaving your phone in another room or turning it off before going to bed.\n\nEstablish a regular quitting time for work, and make a special effort to do things that aren’t computer-related. Activities involving movement and the hands, such as cooking, playing a sport or musical instrument, or crafts, can help rebalance the entire body.\n\n### Take Time to Breathe \n\nLong hours at the computer, especially if you’re slumping or slouching, can compress the diaphragm, so that your breathing becomes shallow. \n\nSet a reminder to stop and take a few deep breaths throughout the workday and work in clothing that’s loose around the waist. A [simple breathing practice](https://www.hellomd.com/articles/the-health-benefits-of-breathwork-for-the-body-and-mind) can be meditative and help to reduce anxiety.\n\n### Try Blue Light Blockers for Sleep\n\nYou don’t need a prescription for computer glasses that filter out harsh blue light from computer screens. Consider adding a screen filter to your computer and setting phone and tablet screens to night mode after dark to reduce blue light effects on sleep. And when you’re working, take frequent breaks to rest your eyes. Look into the distance and be sure to blink several times. \n\n### Consider Cannabis\n \nThe many compounds in cannabis, [especially cannabidiol, or CBD](https://www.hellomd.com/articles/diy-recipe:-our-stress-busting-cbd-infused-green-smoothie), can help to quell anxiety and promote relaxation. \n\nTry a CBD tincture or oil, or a few cannabis edibles to calm down after work. Or smoke a relaxing cannabis strain to transition out of work and into “home time” away from devices and the workday's tensions.\n\nFrom Zoom meetings to virtual school, today’s digital technologies help keep life moving during the pandemic, but they come with risks. Managing “tech stress” is key to staying well in these strange times, with straightforward strategies anyone can do.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5037593984962405,"src":"/static/e7da0cb65f74b899ace1a0c33d575b91/ee604/36b7332feab4278de1f1a0d8e23c4e94.png","srcSet":"/static/e7da0cb65f74b899ace1a0c33d575b91/69585/36b7332feab4278de1f1a0d8e23c4e94.png 200w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/497c6/36b7332feab4278de1f1a0d8e23c4e94.png 400w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/ee604/36b7332feab4278de1f1a0d8e23c4e94.png 800w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/f3583/36b7332feab4278de1f1a0d8e23c4e94.png 1200w","srcWebp":"/static/e7da0cb65f74b899ace1a0c33d575b91/58556/36b7332feab4278de1f1a0d8e23c4e94.webp","srcSetWebp":"/static/e7da0cb65f74b899ace1a0c33d575b91/61e93/36b7332feab4278de1f1a0d8e23c4e94.webp 200w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/1f5c5/36b7332feab4278de1f1a0d8e23c4e94.webp 400w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/58556/36b7332feab4278de1f1a0d8e23c4e94.webp 800w,\n/static/e7da0cb65f74b899ace1a0c33d575b91/99238/36b7332feab4278de1f1a0d8e23c4e94.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3170-markdown","title":"The Essential Holiday Gift Guide: 4 Experience-Based Gifts to Celebrate the End of 2020","slug":"the-essential-holiday-gift-guide-4-experience-based-gifts-to-celebrate-the-end-of-2020","content":"As the holidays approach, we're entering the gift-giving season. But 2020 has been such an odd year, and it got us talking around the office, the Zoom office, that is. We asked ourselves what kind of gifts would be best for our friends and family? \n\nWe collectively thought it should be something with significance, especially since we may be celebrating at a distance. Our answer is to give experience-based gifts, something that will bring a smile to our loved one's faces and perhaps a lasting positive impact.\n\nWe published [4 Experience-Based Holiday Gift Ideas for An Unusual Holiday Season](https://www.hellomd.com/articles/4-experience-based-holiday-gifts-for-an-unusual-holiday-season), and we follow with some additional ideas to get your holiday gift-giving juices flowing.\n \nHere are 4 more \"Experiential\" celebratory gifts to bring 2020 to a resounding close:\n\n\n\n### 1. Give the Gift of a [Yoga Practice](https://www.hellomd.com/articles/cannabis-and-yoga-a-match-made-in-heaven)\n\nSince the start of the pandemic, in-person yoga classes have been a thing of the past. If you miss the community vibe of getting your downward dog on, you can get the next best thing. Online yoga classes with a teacher who gets to know you. \n\nIt may not be the same as going to the yoga studio, but some yoga teachers, like [Nat Kendall](https://www.natkendall.com/), have the ability to create connections, busting down the Zoom barrier and create community.\n\nNat is a recording artist (he gets a good chant on in every class) and a devoted student of yoga. He shares his wisdom about yoga in a heartfelt and grounded practice that is accessible for beginners and challenging enough for long-time practitioners. \n\nNat's teachings pour through online practices in an inspired way. He also teaches the necessary techniques for good yogic form with insights that enlighten your spiritual path and yogic journey. \n\n\n\n### 2. Give the Gift of Microdosing: One-on-One Personal Coaching\n\n[Microdosing](https://www.hellomd.com/tag/microdosing) is all the rage for both cannabis and [psychedelics](https://www.hellomd.com/tag/psychedelics). It's the practice of consuming small amounts of a substance in a \"[sub-therapeutic, or sub-threshold](https://www.hellomd.com/articles/microdosing-a-better-way-to-take-cannabis), amounts so low that they wouldn’t produce the whole-body effect of a full dose, but high enough that a cellular response could be observed.\"\n\nNumerous health benefits come from microdosing cannabis or psychedelics. These benefits vary based on the substance. For cannabis, microdosing may help with **chronic pain**, **anxiety**, and **sleep**. With psychedelics, people have anecdotally reported that it helps **alleviate depression** and **anxiety** and may increase the feeling of **focus** and **creativity**. But, if you're new to either, how do you get started? \n\n[We think a personal coach](https://www.bliss-theory.com/) is a good entry point and a safe way to explore unchartered territory.\n\nAt different times, Pamela Hadfield, co-founder of HelloMD, [transformed her physical and mental health](https://www.bliss-theory.com/blog/tales-of-a-suburban-mom-microdosing-cannabis-for-my-migraines-and-then-lsd-for-depression) microdosing cannabis and then psychedelics. She's a well-known educator and advocate for alternative paths of wellness and has been featured in **Rolling Stone** and **Forbes magazine**.\n\nPamela is also the Founder of [Bliss Theory](https://www.bliss-theory.com/) where she offers [one-to-one coaching for women](https://www.bliss-theory.com/whats-bliss-theory). The Bliss Theory coaching philosophy is based on transformational thinking principles and step-by-step personalized guidance on microdosing cannabis and/or psychedelics. \n\n\nChani's best-seller \"You Were Born for This\"\n\n### 3. Give the Gift of a Self Guided Astrological Reading\n\n[Chani Nicholas](https://chaninicholas.com/) is a Los Angeles-based, New York Times best-selling astrologer and author of You Were Born For This: Astrology for Radical Self-Acceptance (HarperOne, January 2020). She is AWESOME, and we love her book, which is the guide to all-things astrological.\n\nOK, here's the cool and the gift-giving part. You can go onto Chani's site and [input the birthdate details of the person](https://chart.chaninicholas.com/) you want to gift-give, and it pulls up all the relevant information for that specific chart. \n\nIn her book, \"Chani shows how your birth chart -- a snapshot of the sky at the moment you took your first breath -- reveals your unique talents, challenges, and opportunities.\" Fun! \n\n\n\n### 4. Give the Gift of Self Knowledge and Growth\n\n[One Commune](https://ww2.onecommune.com/) is the online spot for personal growth. Their online courses feature some of the most enlightened thinkers of our time, including Deepak Chopra, Russell Brand (an amazing thought leader on addiction and recovery), Marianna Williamson, and more. Whether you're looking for spiritual growth, optimal health, or a way to impact the world, there's a fascinating course waiting.\n\nHappy gift-giving from the HelloMD Team!\n\n### Get a Medical Marijuana Card Online\nIt's easy to get your medical marijuana document with the online [Telehealth service HelloMD](https://www.hellomd.com/get-started/). Register, pay, and receive an online medical consultation with a licensed practitioner and purchase medical cannabis today. You don't pay unless you're approved!","image":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.5037593984962405,"src":"/static/02c6940835d162ce4e59ecc89e84b9c7/14b42/9ed3ef914499f27c5c312e8c541347a1.jpg","srcSet":"/static/02c6940835d162ce4e59ecc89e84b9c7/f836f/9ed3ef914499f27c5c312e8c541347a1.jpg 200w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/2244e/9ed3ef914499f27c5c312e8c541347a1.jpg 400w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/14b42/9ed3ef914499f27c5c312e8c541347a1.jpg 800w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/47498/9ed3ef914499f27c5c312e8c541347a1.jpg 1200w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/2d2b9/9ed3ef914499f27c5c312e8c541347a1.jpg 1254w","srcWebp":"/static/02c6940835d162ce4e59ecc89e84b9c7/58556/9ed3ef914499f27c5c312e8c541347a1.webp","srcSetWebp":"/static/02c6940835d162ce4e59ecc89e84b9c7/61e93/9ed3ef914499f27c5c312e8c541347a1.webp 200w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/1f5c5/9ed3ef914499f27c5c312e8c541347a1.webp 400w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/58556/9ed3ef914499f27c5c312e8c541347a1.webp 800w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/99238/9ed3ef914499f27c5c312e8c541347a1.webp 1200w,\n/static/02c6940835d162ce4e59ecc89e84b9c7/3c324/9ed3ef914499f27c5c312e8c541347a1.webp 1254w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3136-markdown","title":"6 Simple Exercises to Help You Breathe Easier & Increase Immunity","slug":"6-simple-exercises-to-help-you-breathe-easier-and-increase-immunity","content":"Natural strategies such as breathwork, yoga, and essential oils can also help support the immune system and reduce irritation and inflammation in the respiratory system. \nHere are a few [non-invasive and generally safe things](https://www.thehealthy.com/respiratory/home-remedies-shortness-of-breath/) to try when breathing isn't easy.\n\nIf you're feeling breathless from anxiety, take a deep breath, or several. Breathe in slowly and release the breath slowly too. This helps to calm the sympathetic nervous system, which plays a role in the \"fight or flight\" response. A regular breathing practice can also help to keep the respiratory system healthy, but if you have a respiratory condition like COPD, pulmonary fibrosis or asthma, it's wise to check with a medical provider before giving it a try.\n\nBreathing exercises have also been recommended to patients suffering from COVID-19 and even as a preventative measure. It turns out that the better condition your lungs are in, the better your system will be in fighting the novel coronavirus. The best way to get your lungs in tip-top shape is the old fashioned way – with regular aerobic exercise. \n\nBut, simple breathing exercises can help to strengthen your lung capacity as well. Deep breathing allows your body to clear secretions in the lungs and this practice is especially helpful for people who are unable to exercise. \n\nHere we outline 6 different ways to support your respiratory system and increase your overall immunity.\n\n### 1. Simple Breathing Exercise\n\nThis exercise is perfect for people who are looking for deeper relaxation or are unable to undertake any strenuous aerobic activity. \n\nSit tall in a chair, relax your belly and your shoulders - close your eyes. Inhale deeply and allow your belly to extend with your deep breath. Hold the breath for a few seconds and exhale slowly until all the air is released. Repeat for as a long as possible. If you are sick, allow yourself to cough so that your lungs may release any additional secretions. [According to Bruce Levy]( https://www.aarp.org/health/conditions-treatments/info-2020/lung-health-covid19.html), chief of the Division of Pulmonary and Critical Care Medicine at Brigham and Women's Hospital in Boston, this “exercise is a preventive measure “that gets out the secretions sitting in the gravity-dependent portions of your lungs and decreases your risk of pneumonia and infection”\n\n### 2. Wim Hof Breathing Exercise\n \nWim Hof, is an extraordinary man and endurance athlete, also known as the \"IceMan\". He is known for his extreme ability to withstand freezing cold temperatures and set a Guinness Book World record for swimming 57 meters under ice. He also set a record for running the fastest half marathon, while barefoot, over snow and ice.\n \nWim Hof attributes his superhuman abilities to three \"pillars\": cold therapy, breathing, and meditation. With these, he has not only been able to achieve enormous goals but also to increase immune response.\n\nThe Wim Hof breathing technique can be learned through his online course which includes a series of breathing techniques, meditation exercises, and cold water immersion (which is not as bad as it sounds). Learn more about the [Wim Hof Method](https://www.wimhofmethod.com/practice-the-method) on his site.\n\n### 3. Yoga\n\nSome research suggests that yoga [can help to improve lung function](https://www.yogajournal.com/poses/anatomy/lungs)\n in people with COPD and asthma. The slow and meditative movements of yoga practice typically include breathwork as well. Yoga can help to open the chest, strengthen the lungs and improve the flow of oxygen throughout the body. Yoga can also help to calm anxiety and reduce panic attacks, which can also cause dyspnea and hyperventilation.\n\n### 4. Steaming with Terpene-Rich Essential Oils\n\nSteaming with peppermint and eucalyptus essential oils can help to open up the airways, reduce congestion and make breathing easier. Add a few drops to a pot of hot water, and breathe in the steam as it rises. Repeat as needed for comforting relief of temporary congestion from respiratory infections, colds and flu.\n\n### 5. Herbs and Spices\n\nA variety of [herbs and spices](https://www.hellomd.com/articles/supporting-the-immune-system-during-cold-and-flu-season-with-plant-based-supplements)\ncan help to relieve mild breathing problems too. A cup of steaming, hot green tea can reduce symptoms of bronchitis and clear congestion in the airways, and so can brews made from ginger, turmeric and lemongrass. A [recent study](https://lunginstitute.com/blog/6-natural-treatments-for-copd/) also indicates that the ancient herb panax ginseng shows promise as a treatment for COPD. Add a bit of honey for taste and some additional antioxidants.\n\n### 6. Vitamins and Minerals\n\n A healthy diet supports the whole body, but [some foods can be especially beneficial](https://www.cleaneatingmag.com/clean-diet/7-natural-sources-for-stronger-healthier-lungs)/for the respiratory system. New Research reveals that Vitamin D can promote a stronger resistance to respiratory infections, and Vitamin C can help keep the entire immune system strong. Flavonoids, found in many foods such as blueberries, red grapes, tomatoes and grapes, also support a healthy immune system and reduce levels of inflammation that can contribute to breathing problems. So can quercetin, a chemical found abundantly in apples. \n\nThe causes of breathing problems are many and varied, and so are the treatments aimed at relieving them. If you have a chronic respiratory condition or another health issue that interferes with breathing, it's important to work with your healthcare provider to find the best way to manage your condition. But in many cases, cannabis and other natural remedies can support the body's own defenses and help you breathe easier, too.\n","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5151515151515151,"src":"/static/6b610e6d71ae94ca98fe2d3d5546e002/ee604/8b3a2e3afca619337d2d46aedf81bfa8.png","srcSet":"/static/6b610e6d71ae94ca98fe2d3d5546e002/69585/8b3a2e3afca619337d2d46aedf81bfa8.png 200w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/497c6/8b3a2e3afca619337d2d46aedf81bfa8.png 400w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/ee604/8b3a2e3afca619337d2d46aedf81bfa8.png 800w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/7d97b/8b3a2e3afca619337d2d46aedf81bfa8.png 842w","srcWebp":"/static/6b610e6d71ae94ca98fe2d3d5546e002/58556/8b3a2e3afca619337d2d46aedf81bfa8.webp","srcSetWebp":"/static/6b610e6d71ae94ca98fe2d3d5546e002/61e93/8b3a2e3afca619337d2d46aedf81bfa8.webp 200w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/1f5c5/8b3a2e3afca619337d2d46aedf81bfa8.webp 400w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/58556/8b3a2e3afca619337d2d46aedf81bfa8.webp 800w,\n/static/6b610e6d71ae94ca98fe2d3d5546e002/cdb7b/8b3a2e3afca619337d2d46aedf81bfa8.webp 842w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3134-markdown","title":"4 Experience-Based Holiday Gift Ideas for An Unusual Holiday Season ","slug":"4-experience-based-holiday-gift-ideas-for-an-unusual-holiday-season","content":"It's the holiday season, and maybe you're thinking about gift-giving. But, this is not an ordinary year. The regular Black Friday specials, well, perhaps that just doesn't cut it. \n\nI don't know about you, but I look in my closet and maybe 80% of what's there - I don't wear at the moment. Ditto - for a lot of my life. This year is well, different. What you give to people in the age of COVID, matters. Why? Because, it's so unique and frankly, a lot of us are having a hard time.\n\nWe think this is a gift-giving season of self-care, for gifts that benefit our overall body, mind, and spirit. I might propose that every gift we give has a socially positive impact on the receiver. Maybe that's too ambitious, but let's give it a go!\n\n### 4 Experiential Gifts for the Holidays\n\n\n\n### 1. The Oura Ring\n\nThe [Oura Ring](https://ouraring.com/?utm_campaign=brand-us&g_acctid=553-919-5922&g_campaign=Brand%20-%20US&g_campaignid=1016078591&g_adgroupid=70823106696&g_adid=451501039328&g_keyword=oura%20ring&g_keywordid=aud-314758640118:kwd-305035554360&g_network=g&utm_source=google&utm_medium=cpc&gclid=Cj0KCQiAk53-BRD0ARIsAJuNhpvPsHlLJnYyH1_Mr3i24T6k_ZlqdDLtcq-oqCv33VNTjEt4_paOZ5YaAurAEALw_wcB), if you haven't heard, is all the rage. From Prince Harry to Jack Dorsey to my favorite gal pal down the street, it seems I've heard a lot about how tracking sleep is the route to wellness and whole-being.\n\nWhat is the Oura Ring? They say on their site, \"The Oura Ring tracks key signals from your body, delivering critical insights to help you build good habits and harness your body's potential every day.\" \n\nBasically, it tracks your sleep. And sleep is important!\n\nAccording to [Fast Company](https://www.fastcompany.com/90408868/jack-dorsey-biz-stone-and-marc-benioff-use-oura-rings), \"The Oura ring is lined with sensors that measure heart rate and body temperature. Every morning, the Oura app gives you a \"readiness score,\" informed by your resting heart rate, physical activity, and quality of sleep the night before.\"\n\nThe Oura ring weighs in at $299, but the Oura ring implies it is the \"secret weapon for personal improvement.\" \n\n\n\n### 2. Luxury-Infused Cannabis Edibles by Herve\n\nIf you live in Nevada or California, you're in for a treat with [Herve's luxurious cannabis macarons](https://hervedibles.com/welcome/). Handmade using the finest ingredients, these tasty morsels rival the best french pastries, yet these contain 10mg of THC per cookie. A perfect gift for the holidays, they come in Peppermint, Sour Green Apple, Sour Peach, and Sour Cherry flavors. Gluten-free and vegan, a box of three macaron cookies will make a splash at any holiday gathering, no matter how small it may be during the pandemic. One box of three cookies can be purchased directly from the [Herve site](https://shop.hervedibles.com/) for $20.\n\n\n\n### 3. Genetic Testing\n\nWhen you land on the [23 & Me site](https://www.23andme.com/?dch=br), the tagline says \"Give your family a more complete picture of their health with DNA insights.\" It's about knowing your personal story in the way they deliver it, based on your DNA, which is kind of cool. But, beware, no matter what your results say \"F.D.A.-approved\" does not necessarily mean \"clinically useful.\" However, it seems to be the go-to genetic test for wellness.\n\nWith their [Ancestory & Traits Service](https://www.23andme.com/dna-ancestry/?utm_source=google&utm_medium=search_generic&utm_campaign=US_evergreen_sales_prs_beta&gclid=Cj0KCQiAk53-BRD0ARIsAJuNhpuQ4nUQ9lfVm78qmnh_5ZCU1LXiDPZ9rTqzEDZyKuGSCuF36MFVWNIaAgUzEALw_wcB&gclsrc=aw.ds), you will receive a comprehensive ancestry breakdown. Apparently, this will allow you to find your genetic ancestry and narrow it down from some 2,000 regions. \n\nAre you looking for family origins? If that's your end game, AncestryDNA may be the right solution for you. The health report generates the Ethnicity Estimate report, which shows what regions in the world your ancestors were most likely linked to.\n\n\n\n### 4. Peloton Bike\n\nPre-Covid, I was a cardio addict and went to class after class, in addition to hiking and yoga. Post-Covid I've tried to keep up my fitness level, but it's been difficult. I've been working full time and homeschooling 3 kids and dealing with the ups and downs of uncertainty and stress. I knew I needed a new solution to get my ultra-self on and keep my muffin top at bay. \n\nSince day 1 of COVID, my best gal pals screamed at me to get a Peloton stationary bike. We did Soul Cycle together weekly and yes, Soul Cycle, has its own version of at-home cycling now. But ultimately, [Peloton](https://www.onepeloton.com/bike) is the answer to my exercise blues and has gotten me back in shape during the rolling lockdowns. Even if I have nowhere to wear my holiday dress, at least I can fit into it!\n\nWhatever your holiday season may look like, we wish you health and happiness during this season!\n\n\n\n","image":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,/9j/2wBDABALDA4MChAODQ4SERATGCgaGBYWGDEjJR0oOjM9PDkzODdASFxOQERXRTc4UG1RV19iZ2hnPk1xeXBkeFxlZ2P/2wBDARESEhgVGC8aGi9jQjhCY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2P/wgARCAANABQDASIAAhEBAxEB/8QAGQAAAgMBAAAAAAAAAAAAAAAAAAQBAgMF/8QAFgEBAQEAAAAAAAAAAAAAAAAAAwAB/9oADAMBAAIQAxAAAAHqZSiSNFTL/8QAGhAAAgMBAQAAAAAAAAAAAAAAAQIABBESA//aAAgBAQABBQIZLDjgHsZks+hWI5Zf/8QAFREBAQAAAAAAAAAAAAAAAAAAABH/2gAIAQMBAT8BiP/EABcRAQADAAAAAAAAAAAAAAAAAAARElH/2gAIAQIBAT8BnFn/xAAdEAACAQQDAAAAAAAAAAAAAAAAASECEBESMVFh/9oACAEBAAY/Aql6QzbHI2J9xb//xAAbEAEAAgIDAAAAAAAAAAAAAAABABEhcTFhof/aAAgBAQABPyHbEtdgjqMBQEfJQld85hwd0Orqf//aAAwDAQACAAMAAAAQV9//xAAXEQEBAQEAAAAAAAAAAAAAAAABABEh/9oACAEDAQE/EDHWL//EABYRAQEBAAAAAAAAAAAAAAAAAAEAIf/aAAgBAgEBPxBbkd3/xAAdEAEBAAMAAgMAAAAAAAAAAAABEQAhMUFxgaHB/9oACAEBAAE/EAtiiC1QgzB6ptPR4cGKIH0H7HCgj2VahPzBUFoOdO44EmgAAHxn/9k=","aspectRatio":1.5037593984962405,"src":"/static/9408a8e1e69e68c0979bf1c114a929ad/14b42/915fbe3ca267d1ab50ceead61dc170a1.jpg","srcSet":"/static/9408a8e1e69e68c0979bf1c114a929ad/f836f/915fbe3ca267d1ab50ceead61dc170a1.jpg 200w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/2244e/915fbe3ca267d1ab50ceead61dc170a1.jpg 400w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/14b42/915fbe3ca267d1ab50ceead61dc170a1.jpg 800w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/47498/915fbe3ca267d1ab50ceead61dc170a1.jpg 1200w","srcWebp":"/static/9408a8e1e69e68c0979bf1c114a929ad/58556/915fbe3ca267d1ab50ceead61dc170a1.webp","srcSetWebp":"/static/9408a8e1e69e68c0979bf1c114a929ad/61e93/915fbe3ca267d1ab50ceead61dc170a1.webp 200w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/1f5c5/915fbe3ca267d1ab50ceead61dc170a1.webp 400w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/58556/915fbe3ca267d1ab50ceead61dc170a1.webp 800w,\n/static/9408a8e1e69e68c0979bf1c114a929ad/99238/915fbe3ca267d1ab50ceead61dc170a1.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3130-markdown","title":"5 Natural Supplements to Boost Your Mental Health","slug":"5-natural-supplements-to-boost-your-mental-health","content":"Anyone who has ever struggled with a mental disorder such as anxiety or depression knows mental health is not a perfect state of mind, but rather a constant state of mindfulness. Mental Health requires regular maintenance, monitoring, and responsiveness to changes. As part of a body that needs exercise, sleep and fuel, our mind will tell us when it needs something, if we listen. \n\nIf your mind is speaking to you, especially during the stressful times of COVID-19, maybe you’re feeling unmotivated, overwhelmed or anxious—there are ways to treat yourself, or add to your therapy or conventional medications. Here are a few of Nature’s best supplements for mental health:\n\n### Vitamin D\n\nSunshine is a mood-brightener on the eyes--and on the skin, it turns out, as UV must penetrate skin to trigger Vitamin D synthesis in the body. It turns out you need Vitamin D to absorb calcium, and a growing number of psychiatrists and physicians are prescribing it to help with symptoms of depression. \n\nAccording to the [CDC,](https://www.cdc.gov/nchs/data/databriefs/db59.pdf) roughly one-third of women in the U.S. are at risk of Vitamin D deficiency or inadequacy. Levels of 30-50 ng/mL of blood seem to be what health professionals are currently targeting, and 800-2000 or more international units (UIs) of vitamin D are the typical daily dose. \n\nLow levels of vitamin D are caused by sunscreen prohibiting UV penetration, and by spending workdays indoors as the rays needed to make vitamin don’t travel through glass. Living in northern climates does not affect D levels, according to the [Institute of Medicine, Food and Nutrition](https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#en1). Ask for a vitamin D test at your next checkup to assess your level.\n\n### Fish or Flaxseed Oil (Omega-3s)\n\nMore than a decade ago, scientists studying human longevity began to discover an inverse correlation between fish consumption and depression. Since then, Omega-3s have become the alpha supplement for heart and health. The body cannot synthesize Omega-3 fatty acids itself, so we must consume them. And, if you’re a vegetarian or don’t consume fish three times a week, you probably need this supplement.\n\nOmega-3s’ mental health properties are said to come from their ability to readily absorb into the central nervous system and facilitate your mood-regulating neurotransmitters, dopamine and serotonin. Fish Oil supplements contain eicosapentaenoic acid (EPA), which aids in the release of serotonin, as well as docosahexaenoic acid (DHA), which supports your brain’s pathways, according to the [Oakland Research Institute.](https://www.fasebj.org/doi/pdf/10.1096/fj.14-268342?sid=1d83fd38-22b8-4149-9fb0-e74d3640384d) \n\nFor vegetarians, Flaxseed Oil is a great alternative and is the richest source of a third, health-giving omega-3, alpha-linolenic acid (ALA). Studies indicate omega-3 supplements will at the very least do no harm, and are widely recommended. \n\n### CBD\nWith medical marijuana legalized in the majority of US states, and a growing body of research confirming the efficacy of cannabis compound cannabidiol [CBD, HelloMD’s](https://hellomd.com/blogs/articles/how-cbd-can-help-with-mood-disorders) Dr. Richard Kim confirms that CBD strongly supports the production of mood-boosting neurotransmitters. This is especially the case for serotonin, which new studies confirm may be as effective as prescription medications for mood disorders. \n\nAs a supplement to support mental health, CBD acts on the nervous system’s own complex network of cannabinoid receptors, as well as the brain’s serotonin pathways, to regulate mood. There are a thousands of different strains of CBD, many with no THC content—which is the psychoactive that causes “high” or euphoric feelings associated with marijuana. \n\nOne study from 2018 published in the Journal of Affective Disorders found that [cannabis low in THC and high in CBD seemed to reduce depression symptoms,](https://www.sciencedirect.com/science/article/pii/S0165032718303100) while patients reported that high-THC/high-CBD cannabis worked best against stress.\n\nThe best place to find what works for you is to [consult with or find a prescribing doctor](www.hellomd.com) for medical CBD. If your state hasn’t legalized medical marijuana, low-dose cannabis shops are popping up everywhere. HelloMD advises experimenting to find the type and amount of CBD for your best balance, as cannabis can affect people in different ways. \n\n### Vitamin B Complex with Folate\n\nVitamin B is actually 8 vitamins. The most well-known being folate, B6, B12, thiamin, riboflavin and niacin. B vitamins are important as they help DNA synthesis and are crucial in neurological function. Vitamin B12 is often recommended to the elderly complaining of issues with impaired cognition, according to [Psychology Today,](https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201709/b-vitamins-play-important-roles-in-mental-health-care) which also reports that low levels of folate, niacin and thiamin were associated with [cognitive impairment in general.](https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201709/folate-depression-schizophrenia-and-dementia) Low levels of folate and B12 have been found in studies of depressive patients, as well, according to an article in the [Journal of Psychopharmacology.](https://www.ncbi.nlm.nih.gov/pubmed/15671130)\n\nLook for a supplement with a well-balanced complex of B vitamins, including: Methyl Folate (not Folic Acid, as 40% of women cannot synthesize it), Methylcobalamin as it is a form of B12 that supports brain and nerve tissue, and Pyridoxal 5-Phosphate (P-5-P) as it is a form of B6 that controls the metabolism of amino acids and aids in the production of neurotransmitters including serotonin. \n\n### Melatonin as Needed + a Women’s Multivitamin\n\nThe best thing you can do for your mental health is get your sleep, eat a balanced diet and exercise regularly. While there are unfortunately no supplements for exercise, you can give your body an assist with two other basic needs. \n\nSleep is the panacea of mental health, and lack of it dramatically impairs emotional regulation. In fact, [Harvard Health research](https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health) found sleep problems may be a risk factor for developing an anxiety disorder, and preceded depression 69% of the time. Beyond employing the practices of sleep hygiene, supplementing with Melatonin, the hormone that regulates our sleep-wake cycle, helps insomniacs young and old sleep and can help establish a more regular sleep routine.\n\nA diet for good mental and physical health includes 9 servings of produce, 3 of dairy, 6 of whole grains and 100 grams of protein—every day. If you’re vegetarian, it’s harder to get your proteins. Vegans also miss dairy. Millions more women who eat out a couple nights a week or don’t stick to whole foods have below-adequate micronutrient levels.\n\nMany doctors recommend multivitamins, and research that claims multivitamins do nothing has been recently challenged. The Harvard School of Public Health calls multivitamins your [“nutrition insurance policy,”](https://www.hsph.harvard.edu/nutritionsource/multivitamin/) and advises to avoid mega-dose multivitamins. In fact, they say the least expensive options are often just right.\n\nWhen adding supplements to your lifestyle, do so one at a time to get a feel for their individual effects and home in on the best dosage for you. If you have symptoms of severe anxiety or depression, supplements should be discussed with a qualified healthcare provider first.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.408450704225352,"src":"/static/c1404c23220ffc7a296d52aa2999b6db/ee604/470e5dd3a73db83e80f02a676efb052a.png","srcSet":"/static/c1404c23220ffc7a296d52aa2999b6db/69585/470e5dd3a73db83e80f02a676efb052a.png 200w,\n/static/c1404c23220ffc7a296d52aa2999b6db/497c6/470e5dd3a73db83e80f02a676efb052a.png 400w,\n/static/c1404c23220ffc7a296d52aa2999b6db/ee604/470e5dd3a73db83e80f02a676efb052a.png 800w,\n/static/c1404c23220ffc7a296d52aa2999b6db/f3583/470e5dd3a73db83e80f02a676efb052a.png 1200w","srcWebp":"/static/c1404c23220ffc7a296d52aa2999b6db/58556/470e5dd3a73db83e80f02a676efb052a.webp","srcSetWebp":"/static/c1404c23220ffc7a296d52aa2999b6db/61e93/470e5dd3a73db83e80f02a676efb052a.webp 200w,\n/static/c1404c23220ffc7a296d52aa2999b6db/1f5c5/470e5dd3a73db83e80f02a676efb052a.webp 400w,\n/static/c1404c23220ffc7a296d52aa2999b6db/58556/470e5dd3a73db83e80f02a676efb052a.webp 800w,\n/static/c1404c23220ffc7a296d52aa2999b6db/99238/470e5dd3a73db83e80f02a676efb052a.webp 1200w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3123-markdown","title":"The Health Benefits of Breathwork for the Body and Mind","slug":"the-health-benefits-of-breathwork-for-the-body-and-mind","content":"When someone is tense or angry, we often say, \"Take a deep breath.\" And when we've escaped a bad situation, we can \"breathe easier.\" Breathing is an automatic process that keeps us alive, and most of the time, we take it for granted. \n\nBut research suggests that breathwork, a practice of mindful, disciplined breathing, could have far-reaching implications for the health of both mind and body.\n\n### What is Breathwork?\n\nMany people know that deep breathing can be calming and relaxing, and deep breathing routines are part of various yoga and meditation practices. But today's breathwork movements take conscious control of the breath even further.\n\n Breathwork is [broadly defined](https://www.healthline.com/health/breathwork#types) as any breathing techniques or exercises that claim to improve mental and physical health in significant ways. Breathwork practitioners claim that the various breathing practices they teach can improve concentration, boost mood, relieve pain, and open doors to profound insights about the self and the world. \n\nFor all those reasons, advocates of breathwork claim that these disciplines have applications for spiritual practices and therapeutic ones – and recent research supports some of those claims.\n\nBreathwork practices focus on controlling the breath to achieve specific goals, and that can take several forms. Some breathwork techniques emphasize the rate of breathing for different results. Slow, regular breaths can promote relaxation and reduce stress, while rapid breathing may increase alertness and focus. \n\nOther practices focus on the breathing process itself, such as breathing through the nose, rather than the mouth, or alternating nostrils and mouth breathing in patterns such as inhaling through the nose and exhaling through the mouth, or vice versa.\n\nThe idea of manipulating the breath for better emotional and physical health has led to the creation of several breathwork movements that combine cutting-edge science, ancient spiritual practices, and holistic and alternative wellness. Recent, high profile examples include:\n\n### Shamanic Breathwork\n[Shamanic breathwork](https://www.shamanicbreathwork.org/shamanic-breathwork)\n is a part of today's modern shamanism movement, which incorporates a variety of breathing practices into rituals for journeying to other realms of consciousness. In shamanic practice, breathwork helps connect with spirit animals and other entities for enlightenment and spiritual growth.\n\n### Transformational Breathwork\n[Transformational Breathwork](https://www.transformationalbreath.com/breathwork.aspx) is a holistic breathwork practice endorsed by leading figures in the world of natural wellness including Deepak Chopra and Christiane Northrup. Proponents of this meditative breathing practice claim that it can improve circulation, balance the body's energy flow, and support better immune system functioning.\n\n### Holotropic Breathwork\n[Holotropic Breathwork ](https://www.verywellmind.com/holotropic-breathwork-41754) was conceived in the mid-1970s as a drug-free way to achieve altered consciousness. This movement centers on \"quickening\" or rapid breathing patterns that, according to its founders, have both spiritual and therapeutic benefits. \n\n### How Does Breathwork Effect Mind and Body?\n\nControlled breathing practices [can have a considerable impact](https://www.parsleyhealth.com/blog/breathwork-does-it-work/)\n on the health of both the mind and the body, because we can not live without it. However, because breathwork artificially alters natural breathing patterns, it isn't safe for everyone, and many of its supposed benefits aren't backed by science.\n\nMost research on the effects of breathwork focus on disciplines that involve deep, slow breathing of the kind that's often associated with yoga and meditation. Studies on this kind of breathwork [reveal a range of measurable benefits](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6137615/) for mental and physical health.\n\nDeep breathing practices can lower blood pressure and reduce blood levels of cortisol, a stress hormone. Deep breaths can also increase oxygenation in the blood and brain, with benefits for focus and concentration. Deep breathing also activates muscles and nerves that stimulate the [parasympathetic nervous system](https://www.sciencedirect.com/topics/neuroscience/parasympathetic-nervous-system#:~:text=The%20parasympathetic%20nervous%20system%20is%20responsible%20for%20the%20body's%20rest,heart%20rate%20and%20increases%20digestion), which is responsible for relaxation responses and healthy digestion. \n\nOther research has [focused on the effects of breathwork practices](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7457013/) that emphasize nostril breathing, or ones that alternate nostril and mouth breathing. These studies reveal that breathing through the nose can activate receptors in the olfactory bulb that are not activated when breathing through the mouth.\n\nReceptors in the olfactory bulb stimulate the olfactory nerve, which leads to the brain's limbic system, an ancient part of the brain associated with memory, mood, and emotion. That connection explains why smells can immediately trigger vivid memories and emotions, and it also explains why breathing through the nose could affect emotions such as anger and anxiety.\n\nSome studies have also examined the effects of [practices such as Holotropic Breathwork](https://www.healthline.com/health/holotropic-breathwork#safety) that center on rapid breathing, or hyperventilation. Quick, shallow breathing eliminates more carbon dioxide, which makes blood pH more alkaline. That stimulates the firing of neurons in the central nervous system and triggers epinephrine release, an excitatory hormone.\n\nBreathwork can also lead to a constriction in blood vessels and reduce the flow of oxygen to the brain. Just one minute of hyperventilation can reduce oxygen delivery by as much as 40 percent. This reduction accounts for the feelings of dizziness and even euphoria that brief periods of hyperventilation can cause.\n\nFor these reasons, healthcare professionals warn that these breathwork practices may not be safe for people with cardiac arrhythmia, a history of heart problems, or those taking certain antipsychotic medications. Although deep breathing can reduce anxiety, rapid breathing practices can trigger it, most likely because that kind of breathwork stimulates the release of epinephrine. Generally, though, certain kinds of breathwork can be a useful part of treatment for mood disorders such as depression and PTSD, but they should be practiced under a qualified therapist's guidance.\n\n### Enhancing the Effects of Breathwork\n\nA variety of enhancements can boost the effects of various breathwork practices, primarily when breathwork is used to boost mental and emotional health or as a spiritual practice.\n\nRituals can help to create an atmosphere that boosts the effectiveness of breathwork. Things like setting an intention, creating a sacred space, or performing ritual activities associated with a particular spiritual practice can support a breathwork practice.\n\nIncense or candles can help enhance a breathwork practice by creating a relaxing and soothing atmosphere that promotes calm and relaxation. Scents such as lavender or lemongrass can trigger positive associations in the brain.\n\nMusic or nature sounds can also enhance breathwork. Calming music can support breathwork for meditation and relaxation. Other rhythmic sounds can help to sustain the rhythm of a breathwork discipline.\n\nAlthough there's no research to support the claim, some users say [cannabis can enhance various breathwork practices](https://docmj.com/ohio/2019/09/14/combining-meditation-breathing-techniques-with-cannabis/) by helping to expand consciousness and [intensify the effects](https://cannabismagazine.com/5-ways-boost-psychedelic-high/)\n of the practice. But marijuana can also trigger feelings of paranoia and anxiety, so it's wise to use caution when pairing cannabis and breathwork.\n\nBreath is the key to life – and today's breathwork practices blend ancient traditions and modern science in the quest for a healthier mind and body.\n","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.5037593984962405,"src":"/static/468c6956cb84cd9c7b9996c023dd94d7/ee604/19c7d05b3008fabab7edb9fe6b541b70.png","srcSet":"/static/468c6956cb84cd9c7b9996c023dd94d7/69585/19c7d05b3008fabab7edb9fe6b541b70.png 200w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/497c6/19c7d05b3008fabab7edb9fe6b541b70.png 400w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/ee604/19c7d05b3008fabab7edb9fe6b541b70.png 800w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/42c55/19c7d05b3008fabab7edb9fe6b541b70.png 974w","srcWebp":"/static/468c6956cb84cd9c7b9996c023dd94d7/58556/19c7d05b3008fabab7edb9fe6b541b70.webp","srcSetWebp":"/static/468c6956cb84cd9c7b9996c023dd94d7/61e93/19c7d05b3008fabab7edb9fe6b541b70.webp 200w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/1f5c5/19c7d05b3008fabab7edb9fe6b541b70.webp 400w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/58556/19c7d05b3008fabab7edb9fe6b541b70.webp 800w,\n/static/468c6956cb84cd9c7b9996c023dd94d7/fccb4/19c7d05b3008fabab7edb9fe6b541b70.webp 974w","sizes":"(max-width: 800px) 100vw, 800px"}}}}},{"node":{"id":"Article_3118-markdown","title":"6 Hot New Health Trends to Watch","slug":"6-hot-new-health-trends-to-watch","content":"Every year brings new trends promising better looks, better health, and better ways of living – but it's not always easy to separate the safe, science-backed new strategies from those making dubious claims to fantastic results. Here's a look at 6 of 2020's hottest health and wellness trends – and whether their claims for improving the health of mind and body are valid, overblown, or downright dangerous.\n\n### 1. CBD\nCannabidiol, or CBD, is the darling of the health and wellness industry these days. CBD is a non-psychoactive compound that occurs abundantly in the cannabis Sativa plant and its close relative, hemp. \n\nResearch on the therapeutic applications of cannabis, or \"medical marijuana,\" reveals that [CBD has an array of positive effects](https://www.medicalnewstoday.com/articles/317221) on the body's endocannabinoid system, or ECS. The ECS is an extensive network of cell receptors found in the brain, tissues, and most organs. This system responds both to cannabinoid chemicals produced naturally and those from outside sources like cannabis.\n\nMany [independent studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3820295/) have shown that CBD can bind with endocannabinoid receptors in many of the body's other subsystems to help regulate immune functioning, reduce inflammation, and promote healing.\n\nIn the brain, it can help to protect neural pathways, modulate pain signaling and stabilize mood. Because CBD products don't contain psychoactive compounds that make people \"high,\" they can be sold just about anywhere, in forms such as tinctures, edibles, and topicals – salves, lotions and creams. \n\nThe effectiveness of CBD depends mostly on a product's CBD content and consumption. Still, both anecdotal reports and recent research suggest that it can be a safe and effective alternative to some over the counter and prescription medications.\n\n### 2. Mushroom Stacking\n\n\"Magic mushrooms\", or psilocybin, have been on the US's counterculture scene since the 60's and used in ceremonies and religious rites of passage for thousands of years. Clinical trials and [new research](https://www.scientificamerican.com/article/johns-hopkins-scientists-give-psychedelics-the-serious-treatment) are showing that psilocybin has the potential to reduce trauma and anxiety. \n\nOther research suggests that microdosing, or taking minimal doses of psychoactive mushrooms or other psychedelic substances, can help boost memory, cognition, and mood. Some studies suggest that microdosing psychoactive substances can help with severe post-traumatic stress disorder and clinical depression.\n\nNow, the practice of \"mushroom stacking\" is taking the potential of microdosing to another level. Mushrooms taken in this way are what's known as a [Nootropic](https://www.healthline.com/nutrition/nootropics). Simply put, nootropics are one or more substances that have the potential to enhance consciousness and cognition. Nootropic stacking is the term for combining, or stacking, multiple chemicals to boost the effects. Developed by mycologist Paul Stamets, [mushroom stacking](https://www.nootropedia.com/paul-stamets-epigenetic-neurogenesis-stack/)\ncombines low doses of the psychedelic mushroom, psilocybin, with lions mane mushroom and niacin, also known as Vitamin B3. Although, mushroom stacking can also be done without the psychedelic mushroom.\n\nStamets, claims that this combination [has the potential](https://thethirdwave.co/microdosing-psilocybin-mushrooms-stamets-stack/) to unlock new areas of human cognition. It could be a jump start to understanding plant medicine's effect on the human brain, but we still have much to learn. \n\nStudies have shown, though, that microdosing psilocybin can affect neurological pathways related to the fear response. Lion's mane mushroom appears to protect cognitive functioning and enhance memory. Niacin [may also boost brain and heart health](https://www.healthline.com/nutrition/lions-mane-mushroom). \n\nTaken together, this \"stack\" of brain-enhancing chemicals may protect neural pathways and boost memory. Remember, psilocybin is a Schedule 1, psychogenic substance. Currently, there's no peer-reviewed research supporting Stamet's \"mushroom stacking\" formula, although it seems promising.\n\n### 3. Intermittent Fasting\n\nMost diets aim to promote weight loss by telling dieters what they should and shouldn't eat. But with [intermittent fasting](https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156), the issue isn't what you eat, but when. In this popular new diet trend, eating is limited to certain times of the day or week – and within those periods, you can eat whatever you want. \n\nDieters can choose from [several different fasting schedules](https://www.healthline.com/nutrition/intermittent-fasting-guide). Popular protocols include 16:8 (16 hours fasting, 8 hours for eating every day), 5:2 (normally eat for 5 days a week and fast or eat very lightly for two non-consecutive days), or 24s – go an entire 24-hour period without food multiple times a week.\n\nThe proponents of intermittent fasting claim that this \"non-diet\" helps burn fat and promote cell regeneration. Intermittent fasting reflects early humans' eating patterns, who didn't have access to three meals a day. Experts posit that intermittent fasting can boost the body's metabolic rate, increase insulin sensitivity, and boost human growth hormone production, or HGH. \n\nFasting isn't safe for people with diabetes or certain other conditions, or for pregnant women. Fasting can also interfere with hormones that regulate menstrual cycles. But [available research](https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1) suggests that for most people, intermittent fasting is a safe and relatively effective way to lose weight. Then again, so are many other healthy diet plans.\n\n### 4. Fascia Blasting\n\nFascia, also called myofascial tissue, is a continuous layer of connective tissue that covers all the different elements that make up the human body – bones, organs, nerves, and muscles. Fascia encloses the organs and keeps them in place, covers and protects nerves, and gives structure to the body. \n\nResearch indicates that healthy fascia is typically supple and flexible, but inflammation, trauma, autoimmune reactions, and other circumstances can cause it to become tight and painful. That contributes to conditions such as fibromyalgia, plantar fasciitis, and myofascial pain syndrome.\n\nMany believe that [fascia problems](https://www.healthline.com/health/fascia-blasting#benefits) can lead to poor circulation, muscle pain and weakness, and cellulitis – the bumpy, \"cottage cheese\" look of fat cells under the skin. Enter the fascia blaster, a long, pronged wand developed by [fitness guru Ashley Black](https://www.ashleyblackguru.com/?gclid=CjwKCAjww5r8BRB6EiwArcckC9u0tvGxYZCNtQTNM0bxNGnuR5rpHyQaeoVHlymG6zIEomlLXlVjdhoCdyAQAvD_BwE). Massaging [targeted areas of the fascia](https://www.cnn.com/2018/11/08/health/fascia-blasting-explainer-exercise-jampolis/index.html)\n According to Black, the fascia blaster can promote firmer skin, reduce the appearance of cellulite, and promote better blood circulation.\n\nThe only research to date on the fascia blaster's safety and efficacy is a small study done by Ashley Black herself, but some users report better-looking skin and less muscle pain and tightness. Others, though, say that using a fascia blaster causes bruising, skin discolorations, and pain, even worsening varicose and spider veins.\n\nA number of other fascia blasters are now available, modeled after Ashley Black's original. They come with varying claims for success, but all are tools for massage, and numerous studies have found that massage can help relieve pain and stiffness from a variety of causes. \n\n### 5. Cold Water Bathing\n\nTaking a cold shower is often recommended as a way to cool passions and calm down – but now, [some research suggests](https://www.healthline.com/health/cold-shower-benefits) that cold water bathing and showering really might be good for health.\n\nA [recent study](https://www.medicalnewstoday.com/articles/325725) found that people who take cold showers are 29 percent less likely to call in sick to school or work. Other research suggests that bathing or showering in cold water (below 70 F) may boost metabolism, improve concentration, and elevate mood in people with depression. \n\nColdwater has many effects on the body. The heart beats faster, breathing quickens, and blood pressure rises as the body works to maintain a stable temperature. Cold baths or showers can help people feel more awake and alert, and some say bathing in cold water can improve overall functioning throughout the day.\n\nEven if you don't bathe or shower in cold water, cold water applications can be beneficial. Coldwater can act as a local anesthetic for quick pain relief because it constricts blood vessels and slows the brain's pain signals. Icing an injury can also reduce swelling and redness.\n\nCold baths and showers aren't for everyone, though. Medical experts warn that people with compromised immune systems or heart conditions might be stressed as the body works to compensate for the drop in temperature. But overall, even a brief burst of cold water during an otherwise warm shower or bath might be a boost to your health.\n\n### 6. Marijuana Instead of Alcohol\n\nFor centuries, people have turned to alcoholic beverages to relax, enjoy time with friends, and drown their sorrows. But drinking alcohol in all its forms can have a long list of adverse consequences for the body and brain.\n\n Alcohol acts on the brain's neural pathways to promote feelings of pleasure and calm – but it's also a toxin that can damage the liver and other organs, cause cognitive problems and create long-term addiction. \nBecause of the many negatives associated with alcohol, [many people](https://www.marketwatch.com/story/millennials-appear-to-like-cannabis-more-than-booze-2018-09-26) are turning instead to marijuana, which also [promotes relaxation](https://www.healtheuropa.eu/cannabis-combats-stress/93193/) with far fewer side effects.\n\nThe cannabinoids in cannabis, most notably THC and non-psychoactive CBD, can promote pleasant, calm feelings. Because cannabis doesn't depress the central nervous system, there's virtually no risk of overdose and side effects are generally temporary and minimal. \n\nCannabis can be consumed in various ways, from smoking and vaping to nibbling an array of edibles, and for a growing number of people, it's a safer and gentler way to relax than alcohol.\n\n New trends and fads are constantly competing for the attention of health conscious consumers – and it's not always easy to determine which ones have lasting value. Whether you're considering CBD, cold baths or another popular wellness alternative, follow the facts to make the choice that's right for you.","image":{"childImageSharp":{"fluid":{"base64":"data:image/png;base64,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","aspectRatio":1.3793103448275863,"src":"/static/79adcef257769f77968d7db88f9a3cec/ee604/ff4b7af361ebe10e0b467fb8bc301885.png","srcSet":"/static/79adcef257769f77968d7db88f9a3cec/69585/ff4b7af361ebe10e0b467fb8bc301885.png 200w,\n/static/79adcef257769f77968d7db88f9a3cec/497c6/ff4b7af361ebe10e0b467fb8bc301885.png 400w,\n/static/79adcef257769f77968d7db88f9a3cec/ee604/ff4b7af361ebe10e0b467fb8bc301885.png 800w","srcWebp":"/static/79adcef257769f77968d7db88f9a3cec/58556/ff4b7af361ebe10e0b467fb8bc301885.webp","srcSetWebp":"/static/79adcef257769f77968d7db88f9a3cec/61e93/ff4b7af361ebe10e0b467fb8bc301885.webp 200w,\n/static/79adcef257769f77968d7db88f9a3cec/1f5c5/ff4b7af361ebe10e0b467fb8bc301885.webp 400w,\n/static/79adcef257769f77968d7db88f9a3cec/58556/ff4b7af361ebe10e0b467fb8bc301885.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}}}}]}},"pageContext":{"limit":12,"skip":0,"numPages":3,"currentPage":1,"id":5516,"name":"Mindfulness","slug":"mindfulness","country":"US"}},"staticQueryHashes":["3949754563","4179947113","4202924991"]}