Walking is the New Black

/0 Comments/in /by

By Jessica Baker RN, BSN, E-RYT 500, YTRX

Walking Is The New Black … And For Good Reasons

When we think of exercise, we often think of driving to our local gym to join a group class or jumping on one of the many ellipticals all lined up in a row with our headphones in tow. While these exercises do have benefits, did you realize that your daily morning dog walk is just as beneficial?

In the past, it was much easier to organically get some steps in. Walking was THE activity of daily living. Walking provided us an easy and inexpensive way to get from here to there. Unfortunately, our surroundings over the years have evolved into car centric landscapes. Housing communities sit miles outside of retail hubs forcing us to get behind the wheel when we need to grab groceries from the local market. And with vast improvements in technology, many of us find ourselves sitting behind a computer longer than we would like. Remember the days of the door-to-door salesman? Now that’s even done from the comfort of a chair! So yes, we need to work a little harder to get our steps in, but by carving out even a little time to walk, you will easily add years to your life.

So, you say walking is the new black?

Yes! Walking doesn’t discriminate! It doesn’t matter if you are a city or country dweller, your environment will provide ample opportunities. You can be 19 or 79 and reap the same benefits. Too cold or too hot to walk outside? There are plenty of inexpensive compact walking pads that fit in any space of your home. Need to squeeze it in between family and work responsibilities? All you need is 30 minutes a day! No matter who you are, or where you are, a good walk will always make you feel better.

 

10 (maybe) Surprising Benefits of Walking

  1. Boosts Immune Function: A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.
  2. Bone and Muscle Health: When we walk, we are using our feet and legs to support our body weight. This is known as a weight bearing exercise. Weight bearing exercises are important as they stimulate the growth of strong bones and reduce overall risk of osteopenia/osteoporosis. Want to create more resistance while walking? Add a weighted vest to your daily walk.
  3. Digestion: Take a nightly post dinner walk to reduce bloat and stimulate food to move through the digestive system.
  4. Improves Cardiac Health: Walking is a cardiovascular exercise. When done regularly it can lower your risk for coronary heart disease. Cardiovascular exercise has been shown to lower blood pressure and triglycerides, manage blood sugar, raise HDL and help to maintain a healthy weight.
  5. Pain/Inflammation:  As we walk our pituitary gland and hypothalamus release endorphins. Endorphins are natural hormones that reduce pain and inflammation and stimulate relaxation.
  6. Socialization/Mental Health: Walking is a great social activity to do with friends and family. Connecting with others feeds our soul and staves off isolation. Having a walking partner provides us the extra motivation to get outside and get some steps in.
  7. Enhance Creativity: A study out of Stanford University found that creative output increased by a whopping 60% when participants were walking. A person walking indoors – on a treadmill in a room facing a blank wall – or walking outdoors in the fresh air produced twice as many creative responses compared to a person sitting down. The study also found that creative juices continued to flow even when a person sat back down shortly after a walk.
  8. Sleep Quality: Taking an AM walk in bright daylight has shown to aide our natural circadian rhythm, or better known as our body’s internal clock. Synchronizing our internal clock will lead to improved sleep patterns.
  9. Boosts Energy: Walking improves circulation which in turn improves oxygenation levels in the body. With these improved oxygenation levels, we feel energized and ready to tackle any task.
  10. Environmental Impact: “Can we walk there?” is a question we should all ask ourselves from time to time. By choosing to forgo the drive, you are personally reducing your carbon footprint resulting in less greenhouse emissions.

Walking is a simple and refreshing way to add daily movement to our busy lives. So, what are you waiting for? Lace up your supportive walking shoes and start walking your way to better health.

 

References:

(12/2023) Harvard Medical School. 5 Surprising Benefits of Walking. Harvard Health Publishing.

(3/2022) NIH. Health Topics. Physical Activity and Your Health: Benefits.

(4/2014) Stanford University. Stanford Report. Stanford Study Finds Walking Improves Creativity.

 

If you liked this post, check out this post about environmental toxins and our health.

Support Our Mission

If you would like to support the Living Beauty Cancer Foundation and help provide vital wellness and support services free of charge to women with cancer, you can become a monthly donor!

Interested in Learning More About Our Programs and Services?

Learn more about Living Beauty’s programs and services here!

 

Yoga Awareness Month

/0 Comments/in , /by

September is Yoga Awareness Month!

Yoga is a beautiful practice that combines physical movement with mindfulness and spirituality to create a discipline that has many benefits for our physical and mental health. It is a key component of wellness and a practice that many of us draw on to reconnect with our bodies and our minds in our day-to-day lives.

 

Yoga has so many benefits for our health including:

 

  • Building strength and flexibility
  • Improving sleep
  • Reducing anxiety
  • Increasing bone density (a great way to combat cancer-related osteoporosis!)
  • Helping reduce and manage chronic pain
  • Reducing inflammation in the body (a huge contributor to developing cancer)
  • Helping with stress management

And so much more!

Movement, especially Yoga, has always played a huge part in Living Beauty’s program offerings. One of our most popular overnight retreats is our Serenity Yoga Retreat, a 3 day retreat that helps women with cancer experience and learn about the benefits of yoga to help heal your body after a cancer diagnosis. The retreat immerses women in a practice called Yoga4Cancer, designed specifically for those who have had cancer, to be gentle, restorative and beginner-friendly.

Yoga has always been a way for our Living Beauties to practice self-care and connect at our programs. Some of our Living Beauties who practiced yoga for the first time at a retreat have even gone on to become certified yoga instructors and lead classes for us! Yoga is a practice that has connected so many people across the world and this month we are honoring the light it has brought to our Living Beauties on their healing journey with cancer.

Do you practice yoga? Let us know in the comments below!

If you liked this post, check out September’s monthly Sadhana to start your own yoga practice!

Support Our Mission

If you would like to support the Living Beauty Cancer Foundation and help provide vital wellness and support services free of charge to women with cancer, you can become a monthly donor!

Interested in Learning More About Our Programs and Services?

Learn more about Living Beauty’s programs and services here!

Monthly Sadhana – September

/0 Comments/in , /by

By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

Simply, yogic tradition defines Sadhana as a daily spiritual practice. Here, we will define it further as a practice to which we engage to enhance our well-being. This practice encourages us to devote time in the day directly to ourselves. There is no secret amount of time that is better than any other. You may choose to practice a 3-minute Sadhana one day and a 1-hour Sadhana the next. What is important, is that you are consistent in giving time to yourself each day. That is the real beauty here… it’s all in what you choose!

The practice focus will change with each month, providing nourishment for the mind, body, and soul.

In celebration of September, this month’s practice will be protection.

Each of the following categories offer practices for protection. You can choose to practice one at a time or choose a favorite combination. There is no right or wrong. This is YOUR practice!

Movement

Align to your Root Chakra by practicing Chair Pose: Grounding/Root poses allow you to feel comfortable in your body and the world around you.

  • Start by standing with your feet hip distance apart. Spine strong and tall. Gaze Forward. Arms at your side. (Mountain Pose)
  • Exhale as you bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back
  • Send your hips back rather than your knees forward, so that you can still see your toes
  • Inhale as you raise your arms up to the sky. Align your arms with your ears and soften your shoulders
  • Keep reaching higher, while sitting lower for 5 to 10 breaths
  • To come back into Mountain Pose: exhale, as you press your feet down to straighten your legs and then bring your arms down to your sides.
  • Repeat this cycle 5 times

Meditation

Aad Guray Nameh: I bow to the primal wisdom. Aad Guray Nameh is a very powerful mantra used for protection by receiving guidance from one’s higher self.

Sit in a comfortable chair with your back supported and both feet flat on the ground. Hands resting in your lap. Breathing gently, close your eyes.

As an alternative position: Lay flat on your back on a comfortable surface with your knees bent and your feet planted. Maintain the natural curvature of your spine as you connect with the surface below you. Rest your hands on your abdomen. Breathing gently, close your eyes.

Continue breathing gently. Use your voice here and repeat “Aad (Ah-D) Guray (Gu-ray) Nameh (Naa-may)” OR “I bow to the primal wisdom”

Breath

Breath of Fire (Skull Shining Breath): Boost brain function, release any stuck toxins

  1. Start in a seated cross-legged position. Sit up tall.
  2. Place your hands on your knees, palms facing upward. You can also place a hand on your belly to feel it rise as you breathe.
  3. Inhale through your nose, feeling your belly expand as you do so.
  4. Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat until you’re comfortable with the pattern.
  5. Continue the rhythm, inhaling passively and exhaling forcefully. Repeat several times to practice.
  6. Now, speed up the inhales and exhales. Your exhales should be powerful and loud.
  7. Repeat for 30 seconds.

Over time, you can try doing Breath of Fire for longer. It’s common to feel dizzy or lightheaded while practicing Breath of Fire. But always listen to your body. If you feel uncomfortable, stop and try slow breathing instead.

Journal

Protection – Keeping your whole self safe

Finish this sentence: “My life would be incomplete without …”

What boundaries could you set in your relationships to safeguard your own well-being?

What values do you consider most important in life? How do your actions align with those values?

What three ordinary things bring you the most joy?

Please feel free to comment on a practice focus you would like to explore in the coming months! And remember, this practice is not about perfection. You are enough.

If you liked this post, check out our last monthly Sadhana!

 

Support Our Mission

If you would like to support the Living Beauty Cancer Foundation and help provide vital wellness and support services free of charge to women with cancer, you can become a monthly donor!

Interested in Learning More About Our Programs and Services?

Learn more about Living Beauty’s programs and services here!

Monthly Sadhana – May

/0 Comments/in , /by

By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

Simply, yogic tradition defines Sadhana as a daily spiritual practice. Here, we will define it further as a practice to which we engage to enhance our well-being. This practice encourages us to devote time in the day directly to ourselves. There is no secret amount of time that is better than any other. You may choose to practice a 3-minute Sadhana one day and a 1-hour Sadhana the next. What is important, is that you are consistent in giving time to yourself each day. That is the real beauty here… it’s all in what you choose!

The practice focus will change with each month, providing nourishment for the mind, body, and soul.

 

In celebration of May, this month’s practice will be: BLOOM.

 

Each of the following categories offers practices for BLOOM. You can choose to practice one at a time or choose a favorite combination. There is no right or wrong. This is YOUR practice!

 

Movement:  Butterfly Pose – Stimulate and Stretch

  • From a seated position, bring the soles of your feet together, close to your pelvis, allowing your knees to fall out to the sides. (The legs appear to resemble butterfly wings)
  • Ground your sitting bones and lengthen your spine.
  • Hold onto the outsides of your feet and press the soles of your feet towards each other. You may also place your hands under your feet for added support.
  • If your body allows it, fold forward from the hips, keeping your spine long. Or choose to stay in a neutral seated pose.
  • Stay here for 5-10 breaths.
  • Release your fold, lengthen your spine to come back to a seated position.
  • Gently bounce your legs up and down (like a butterfly fluttering their wings).
  • Stay here for 5-10 breaths.
  • Repeat 3-5 times.

 

Meditation:  I am willing to let go of anything that is unhelpful, and I am ready to discover what makes me bloom.

Sit in a comfortable chair with your back supported and both feet flat on the ground. Hands resting in your lap. Breathing gently, close your eyes.

As an alternative position: Lay flat on your back on a comfortable surface with your knees bent and your feet planted. Maintain the natural curvature of your spine as you connect with the surface below you. Rest your hands on your abdomen. Breathing gently, close your eyes.

Continue breathing gently. Silently repeating “I am willing to let go of anything that is unhelpful, and I am ready to discover what makes me bloom.”

 

Breath: Pursed Lip Breath – A slow breathing technique to improve oxygenation in the lungs by removing stale air

  • Come to a comfortable seated position. Place a folded blanket under your seat to allow for greater ease as you elongate the spine.
  • Release your tongue from the roof of your mouth.
  • Take a deep breath in through the nose for a count of 3 seconds, keeping your mouth closed.
  • Purse your lips. Exhale slowly through the mouth for a count of 5 seconds keeping your lips pursed.
  • Make the exhalation slow and draw out the breath gradually.
  • Repeat this breath 3-5 times.

 

 Journal: Bloom – A state of beauty, freshness, and vigor

What image comes to mind when you read the word “bloom”? Describe this image paying attention to color, movement and texture.

What are you holding onto that you need to let go of at this moment? How would it feel to let it go?

List 5 things that inspire you today.

How have you chosen yourself recently? How will you choose yourself today?

 

Please feel free to comment on a practice focus you would like to explore in the coming months.

And remember, this practice is not about perfection. You are enough.

 

If you liked this post check out last month’s Sadhana!

If you would like to support The Foundation for Living Beauty and help provide vital wellness and support services free of charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty’s programs and services here!

Think Twice! Our Gut Is Our Second Brain

/0 Comments/in , , /by

By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

Have you ever gone with your “gut instinct?” Did you know this decision was based out of your second brain? Hidden throughout the digestive system this second brain is expanding medicine’s understanding of the link between digestion, health, emotions and even the way we think!

What is the digestive system?

Our digestive system is made up of the digestive tract, also referred to as the gut, and 3 accessory solid organs. The digestive tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. These hollow organs include the mouth, esophagus, stomach, small intestine, large intestine and the anus. The solid accessory organs are the liver, pancreas, and gallbladder. Simply, this series of hollow and solid organs allows the body to get the nutrients and energy it needs from the foods we eat.

 

East Vs West

For thousands of years eastern medicine, traditional Chinese medicine and Ayurvedic medicine, have taught that the gut is the foundation of health. Their teachings prove how our gut can directly affect both our mind and body. Within the last several years, western medicine concepts have begun to explore this relationship more in-depth; citing the understanding of the links between digestion, mood, health and the way we think.

 

Trust Your Gut – Enteric Nervous System

We often hear people say “trust your gut” when faced with decisions in which we express doubt. Trusting your gut is a reliable way for when you feel as if you are at the crossroads of a decision. And without a doubt, science can prove this! The enteric nervous system (ENS), this brain in our gut, is an enormous number of neurons found within the gastrointestinal tract. These neurons are responsible for controlling the many functions of our GI tract. It is said, the ENS has more neurons than in the entire spinal cord! What’s amazing about the ENS system is that it works independently of our central nervous system, the system found in our brain and spinal cord. This network of neurons uses the same chemicals and cells of the brain to help us digest and alert us to when something is amiss. The ENS can gather information about the conditions inside your GI tract, process the information and generate a response without sending it back to your brain. This is the magic and science of our gut instinct!

 

The Vagus Nerve and Our Gut Microbiome

Vagus is the Latin word for wandering. The longest of the cranial nerves, the vagus nerve runs from your brain to your large intestine. Unlike some of our cranial nerves, this nerve has both sensory and motor functions. The superpowers of the vagus nerve serve as a bridge linking our gut microbiome to our brain. Our gut microbiome is made of trillions of microscopic organisms including bacteria, fungi, viruses and parasites. These microbiotas are found in the stomach and small intestine, with the greatest number found in the large intestine. You really can’t get through a day without seeing an article or social media post about our gut microbiome. And honestly, the gut microbiome should be a leading headline! Our gut microbiome is not a one size fits all; It is unique to each and every one of us! When our microbiome is healthy and thriving, we thrive too. But if our microbiome is polluted with pests, it has the ability to upset our whole-body system. While Western medicine has always known the importance of the microbiome, they are learning more about how it directly affects our health and well-being.

 

Support Your Gut Health

Supporting our digestive health is just not about eating the right foods but also paying attention to our daily habits and routines. As you have learned by now, it’s all connected!

 

Here are 10 ways to support a healthy gut.

 

Fiber — Most women do not get enough fiber in a day. It is recommended to consume at least 25g of fiber through whole foods. Good sources of fiber are found in avocados, legumes, whole grains, crunchy green vegetables, bananas/berries/apples and nuts/seeds.

 

Fermented Foods — Fermented foods are beneficial as they have been known to be antioxidant, anti-microbial and anti-inflammatory. These foods include yogurt, sauerkraut, miso, apple cider vinegar and sourdough bread.

Omega 3 Fatty Acids — These fatty acids curb inflammation in the blood vessels and the rest of the body. Omega 3 fatty acids can be found in: fatty fish (salmon/tuna), flax/chia seeds, walnuts and eggs.

 

Prebiotics & Probiotics — Prebiotic (fibers) help feed and strengthen probiotic bacteria. Probiotics help replenish the good bacteria that naturally occur in a healthy intestine. All prebiotics are dietary fiber! Probiotics can be found in all fermented foods! (Examples listed above in the complimentary category) Pre/Probiotics are also the most popular supplement and are readily available just about everywhere.

 

Limit Added Sugars — Excessive sugar consumption increases the growth rate of bad bacteria disrupting the microbiome balance. Limit foods with added sugar (not including natural sugars as found in fruits/vegetables) to about 24g a day.

 

Stay Hydrated — Staying properly hydrated is important for supporting digestion and maintaining proper bowel function. Before taking that first sip of caffeine in the AM, drink a glass of water to start your rehydration cycle. Set a goal to drink at least 8 -10 glasses of water throughout the day.

 

Sleep — Does poor sleep cause an imbalanced gut microbiome or does an imbalanced gut microbiome disrupt sleep? We are still trying to figure this out. Keep consistent sleep patterns. Engage in calming activities before bed to signal to your body that is time to start winding down. Aim for 7-9 hours of sleep every night.

 

Breathing — Abdominal breathing, also called diaphragmatic breathing, is a type of breathing for which our stomach expands on the inhale and contracts on the exhale. Activating the diaphragm creates a gentle massage action for our GI organs. (Lie flat or in a reclined resting position. Place 1 hand on your abdomen. Inhale slowly and deeply through your nose into your abdomen allowing it to rise. Exhale through your mouth, allowing your abdomen to contract. Repeat this breath series 5-7 times.)

 

Exercise/Movement — Movement improves circulation. When our gut has “good flow” it becomes stronger and better able to maintain the right balance of healthy bacteria. We have slowly become a society of immobility largely due to the advancements of technology. So, let’s get moving! Walking, biking, and yoga are just a few of the exercises shown to improve overall gut health. Make movement a priority in your everyday!

 

Meditation & Stress Reduction — Meditation has been found to reduce levels of epinephrine, norepinephrine, and cortisol, all biological markers of stress. Take a 5-minute break! Find a quiet space to sit or lie down. Close your eyes and repeat silently “May this be of benefit to me.” While gently inhaling and exhaling repeat this affirmation repeatedly. Visualize receiving positive energy from the earth and your surroundings.

 

In Summary

Our daily lifestyle habits and the foods we choose to put into our bodies become vital to our physical and emotional well-being. Science has shown us that not only does our GI tract have the ability to gather information but to also process it. So, the next time your gut is talking to you…take some time to listen. It’s much smarter than you may have once thought!

 

References:

(12/2017) NIH (NIDDK) Your digestive system and how it works.

(09/2023) Cleveland Clinic. Body Systems & Organs. The Gut-Brain Connection.

(08/2023) Cleveland Clinic. Body Systems & Organs. Gut Microbiome.

 

If you liked this post check out this one about redefining anxiety!

If you would like to support the Living Beauty Cancer Foundation and help provide vital wellness and support services free of charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty’s programs and services here!

Monthly Sadhana – April

/0 Comments/in , /by

By Jessica Baker RN, BSN, E-RYT 500, YTRX

Simply, yogic tradition defines Sadhana as a daily spiritual practice. Here, we will define it further as a practice to which we engage to enhance our well-being. This practice encourages us to devote time in the day directly to ourselves. There is no secret amount of time that is better than any other. You may choose to practice a 3-minute Sadhana one day and a 1-hour Sadhana the next. What is important, is that you are consistent in giving time to yourself each day. That is the real beauty here… it’s all in what you choose!

The practice focus will change with each month, providing nourishment for the mind, body and soul.

 

 

In celebration of Spring, this month’s practice will be Renewal.

Each of the following categories offer practices for Renewal. You can choose to practice one at a time or choose a favorite combination. There is no right or wrong. This is YOUR practice!

Movement:  Standing forward fold – Invite flow into your life

  • Stand with legs hip distance apart, feet supported by the ground beneath you, arms comfortably at your side, head and neck in line with the spine, eyes gazing forward.
  • Bring your hands to your hips. Inhale.
  • On the Exhale. Move from the hips to fold your torso over your legs. Keep the spine extending as you move toward the ground.
  • Once in your forward fold, take your gaze to your feet, release your hands toward the ground. Breathe gently, inhaling and exhaling.
  • When ready, bring your hands back to your hips. Keeping the spine straight, gently rise back to standing.
  • Repeat 3-5 times.

 

Meditation:  When I let go of what I am, I become what I might be

  • Sit in a comfortable chair with your back supported and both feet flat on the ground. Hands resting in your lap. Breathing gently, close your eyes.
  • As an alternative position: Lay flat on your back on a comfortable surface with your knees bent and your feet planted. Maintain the natural curvature of your spine as you connect with the surface below you. Rest your hands on your abdomen. Breathing gently, close your eyes.
  • Continue breathing gently. Silently repeating “When I let go of what I am, I become what I might be”

 

Breath: Lotus Breath – A gentle breath to energize the body and clear stagnation

  • Come to a comfortable seated position. Place a folded blanket under your seat to allow for greater ease as you elongate the spine.
  • Bring your hands together at heart center, then shift your hands into Lotus Mudra: Keep the heels of your palms touching, your pinky fingers touching and your thumbs touching as you peel the palms of your hands, index, middle and ring fingers away from one another. The three middle fingers of each hand blossom away from one another like a lotus flower in bloom.
  • As you inhale through your nose, open your fingers wider. Exhale with a clearing sigh through your lips to bring your fingers back together as if sealing the flower back into a bud.
  • Repeat this breath and hand movement 3-5 times.

 

Journal: Spring – A season of renewal and growth

  • Tap into your senses. Describe the sights, sounds and smells of early spring.
  • How does your body feel with the change of the season? What does it need more or less of?
  • List 10 small things that bring you joy in spring.
  • Reflect on a recent experience that sparked creativity in you.

 

Please feel free to comment on a practice focus you would like to explore in the coming months.

 

And remember, this practice is not about perfection. You are enough.

 

If you liked this post check out this one about redefining anxiety!

If you would like to support The Foundation for Living Beauty and help provide vital wellness and support services free of charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty’s programs and services here!

 

 

Anxiety: Redefine Your Relationship With It

/0 Comments/in /by

Anxiety: Redefine Your Relationship With It

By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

 

So, What Really is Anxiety?

The American Psychological Association (APA) defines anxiety as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” Emotionally, anxiety can cause the thinking mind to feel like a hamster in a hamster wheel; round and round it goes. Physically, anxiety can make us feel nauseous, restless, tired, and even dizzy. Anxiety is an emotion that we all have experienced. So, know that you are not alone when this emotion creeps in. Anxiety is now the leading mental health problem around the world, and the incidence of anxiety is still rising.

 

But Did You Know Anxiety is an Activating Emotion?

Activating emotions are emotions that elicit a heightened state of arousal and energy. These emotions can also include excitement and anger. Heightened emotions can offer us new ways of thinking, boost creativity, and motivate us to perform. When we feel activated, we also tend to practice more cautious thinking which can make us great problem solvers! Think of that time you were invited by a friend to meet at a new coffee shop across town. You haven’t seen each other in quite a while, and you have so much to catch up on! But then almost at once, anxiety steps in and your thinking brain says: “What time will I need to leave to arrive on time, does this space offer outdoor seating, will I have to fight to find street parking?” Instead of retreating and choosing to cancel your plans, you quickly find yourself on google, search a few articles, and discover all the answers you need!

 

Can We Learn to Accept this Emotion?

Do not judge yourself for feeling anxious. It is only normal to want to rid ourselves of this uncomfortable feeling. However, this approach could actually increase our anxiety. Acknowledge the feeling either silently or aloud. “I see you, but I am not going to allow you to define this moment.” Having a gentle awareness will not magically make anxiety disappear, but it will lessen the intensity. It is OK to allow these feelings to co-exist within us. It is often said that those who have dealt with anxiety tend to be more empathetic and understanding to the issues others face. If we can be understanding of others, we must then be gentle with our own understanding of ourselves.

 

 

What Can We Do to Lessen Anxiety in the Moment?

Ok, you’ve now acknowledged the emotion and told it take a seat. So now what?

Here are six ways to give yourself space from your feelings of anxiety:

333 Rule — Look around you! Identify 3 objects, 3 sounds, and then move 3 body parts. For example, I see eyeglasses, a book, and a lamp. I hear a car, a dog bark, and a door shut. I lift my arms up reaching toward the ceiling, I gently tilt my head to the right and then to the left, I flex my right foot and then I flex my left foot.

Drink a Glass of Water — Water has natural calming properties and hydration plays a crucial role in our mood. Without water, our brain cannot get enough of the amino acid needed to create serotonin…our feel-good chemical! Grab a glass of water and sit in a comfortable chair. Focus on the refreshing pleasure of each sip!

Take a Walk Outside — Walking reduces cortisol (our stress hormone) from our system. Even a short walk around the block is beneficial. Walking in nature, even urban nature, allows us a sense of connection to our environment. Thus, we become nurtured by nature. Put on some comfortable walking shoes and explore your neighborhood!

Extend Your Exhale — Inhale for 4, Exhale for 6. Sit with your back supported. Focus on a specific image or close your eyes. Inhale through your nose allowing your chest to expand while silently counting 1,2,3,4. Now pause for 1. Exhale through your nose or mouth while silently counting 1,2,3,4,5,6. Repeat this inhale/exhale cycle 3 times.

Connect with Family and Friends – Call/Text/See a family member or a friend. You can choose to share how you are feeling in that moment or you can simply just catch up. There is no right or wrong here! The simple act of engaging with others can trigger a dopamine release, providing you a feeling of satisfaction.

Recite a Mantra or Personal Statement – Choose a statement meaningful to you and speak it aloud in the moment. For Example: “This too shall pass.” “I choose to not acknowledge my thoughts as facts.”

 

Do you have specific practices you use to lessen your anxiety? If so, please share them in the comments below so others can benefit!

 

Let’s Summarize.

Our reaction and understanding to how we are feeling is the most important concept in learning to mingle with this emotion. The better you can understand when and how anxiety strikes, the easier it is to take steps to reduce its impact. So next time you recognize feelings of anxiety, choose to redefine your relationship with it.

Experiencing anxiety does not always indicate the presence of an anxiety disorder. However, sometimes we don’t want to navigate all of this alone. If you find your anxiety is interfering in completing activities of daily living, please speak with a trusted health professional.

 

References:

(2024) Psychology Today. What is Anxiety. Sussex Publishers

(2018) APA Dictionary of Psychology. Anxiety.

 

If you would like to support The Foundation for Living Beauty and help provide vital wellness and support services free if charge to women with cancer you can become a monthly donor!

Learn more about Living Beauty here!

Living Beauty Celebrates International Day of Yoga!

/0 Comments/in , , , /by

June 21st is International Day of Yoga and it also happens to be the Summer Solstice! The Summer Solstice happens every year when one of the Earth’s poles has its maximum tilt towards the sun and it marks the start of summer.  It is the longest day of the year and in many cultures throughout history, it is seen as a day of celebration often marked with festivals and rituals. It is known to represent the transition from action to nourishment and the journey from darkness to light. Because of the extra sunlight, the solstice is associated with nourishment, fertility, and sensuality. This time of year, we are more connected with nature and each other! It is a great time to come together with others, enjoy the local fresh foods that are in season and connect with your body.

 

Considering the International Day of Yoga falls on the Summer Solstice, a yoga practice is the perfect way to celebrate the change in season and get more in tune with your body! The International Day of Yoga was officially recognized by The United Nations in 2014 and was created to raise awareness of the many benefits of practicing yoga. Yoga can increase strength, flexibility and balance which helps reduce pain and inflammation in the body. It reduces stress, improves sleep and increases your energy overall improving your mental resilience. When the proposal to create a day celebrating Yoga was introduced to the United Nations by the Prime Minister of India, Narendra Modi, he stated, “Yoga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action … a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and the nature.”

 

 

The Foundation for Living Beauty brings yoga to the women we serve all year round because of its amazing physical and mental health benefits. This year we are celebrating International Yoga Day together with a day retreat! Led by the wonderful Yoga Therapist and Living Beauty Sharon Holly, our International Day of Yoga Day Retreat is bringing together Living Beauties in Santa Monica to spend the day practicing yoga, mindfulness and meditation to help them on their cancer journey. Sharon Holly is certified in yoga4cancer, a yoga practice specifically designed to address the physical and mental side effects of cancer and its treatment on our bodies. This day of yoga will allow Living Beauties to practice self-care, learn tools to heal their bodies and minds, and connect with one another.

 

 

We are so grateful to be able to spend the International Day of Yoga and the Summer Solstice with our Living Beauties! Don’t forget to spend time this summer nourishing your body, enjoying nature and connecting with others!

 

If you are a woman with cancer and would like to participate in programs like our International Day of Yoga Day Retreat click here to become a Living Beauty!

 

Read more about yoga4cancer on our here!

 

 

 

 

Living Beauty Debuts a Brand-New Overnight Retreat!

/0 Comments/in , , , , /by

Last week, twenty-two Living Beauties gathered at the beautiful UCLA Lake Arrowhead retreat center for our first-ever Elemental Overnight Retreat led by the amazing Kristin Dwan! The retreat was specially designed by Kristin and Indyra, Living Beauty’s program director, to take Living Beauties on a journey through the five elements exploring their healing powers. What is even more special about this collaboration is that Kristin is a Living Beauty herself and while attending a retreat at Lake Arrowhead in 2022, her and Indyra were inspired to create the Elemental Retreat. Six months later the seed of an idea that they planted at that retreat came to fruition and the rest is history!

 

Kristin leading Living Beauties in a workshop about our inner child and how our conscious mind is formed as a child.

 

The retreat was created around the 5 elements: Earth, Air, Fire, Water and Spirit. Each element has specific qualities that can be harnessed to help anyone on their journey through life and more specifically for our Living Beauties their healing journey after cancer. At the retreat, we used Earth to ground our intentions, Water to cleanse and feel them, Air to dream and clear your mind, Fire to activate and Spirit to connect and level up your healing intentions.

 

Each of these candles represents an element. Kristin used them to call in the elements during our practice. The candles surrounding the elements represent a Living Beauty and her intention for the retreat.

 

Everyone Living Beauty created a seed (or intention) for the retreat that they spent the 3 days focusing on bringing into existence. Kristin helped guide them through this process by leading Living Beauties in hypnotic journeys, breath work, reiki, healing time in nature, a bonfire to cut cords with worries and create a clean slate, and deep connection and sharing time with each other.

 

After the retreat one Living Beauty stated, “I have a new sense of self. I feel lighter than I did when I first got here. I am extremely overwhelmed with love and acceptance. This is exactly what my heart needed.”

 

We are so grateful to Kristin for bringing her expertise in Hypnotherapy, Reiki and navigating the elements to The Foundation for Living Beauty! You can learn more about her practice and get in contact with her by visiting www.thehealingwoods.com. As always Indyra created and executed an amazing retreat and we can’t wait for the next one!

 

 

If you are a woman with cancer, click here to learn more about how to become a Living Beauty and participate in retreats like this one! To donate to The Foundation for Living Beauty and help provide more programs like these to women with cancer please visit www.livingbeauty.org/get-involved/donate/.