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February 2026
Rethinking Journaling It’s interesting how many people say they can’t – or won’t – journal or write. They don’t know what to say, think it’s something you have to be good at, think they don’t have time, or even that it’s a waste of time with no true benefit. I’ve journaled sporadically throughout my life, mostly not writing rather than writing. In the last couple of years, however, I have rediscovered how rewarding and beneficial it can be. Let’s be clear about what journaling is, and isn’t. It isn’t perfect writing. It isn’t writing for an audience. It isn’t really even writing for a purpose. It can be all of those things if you choose, but it’s simply getting some thoughts or impressions down on paper. Journaling can have a much looser interpretation than you probably think. You don’t have to worry about spelling or punctuation, just write freely. It can take the shape of a sketch rather than words, or even doodling, or all of the above. It’s an outlet for expressing yourself in whatever fashion feels right, and that might be different on different days. It can be as brief as a few minutes of writing down something new that you noticed during your day, or what you’re grateful for, or as involved as writing out all of your frustrations so that they are on the page rather than in your head. It might seem like something else on your “To Do” list, but I assure you it feels like the opposite. There is a lovely book called “The Book of Alchemy” by Suleika Jaouad that is filled with short pieces of writing by a wide variety of people, and includes journaling prompts to get words flowing. I’ve been charmed and inspired by the writers and the suggestions. There is freedom and a resulting clarity when you can write whatever you are thinking or feeling without any fear of judgement. A journal can be like your most loving confidante, that asks nothing of you and listens without critique. It’s undeniable, to me at least, that you feel better when you express yourself authentically. Clinical studies back this up. Multiple studies have shown both physical and mental health benefits to journaling. From Cambrige.org: “A meta-analysis of 13 studies using expressive writing with healthy participants (Reference SmythSmyth, 1998) found a significant overall benefit (d = 0.47, P<0.0001) and specific benefits in objective or self-reported physical health, psychological well-being, physiological functioning and general functioning outcomes. Smyth's review suggests that, for physically and psychologically healthy individuals, the effects produced by expressive writing are substantial and similar in magnitude to the effects of other psychological interventions, many of which are more involved, time-consuming and expensive.” Studies have shown that journaling reduces depression and anxiety, improves immune function, lowers blood pressure, enhances cognition and memory, cultivates gratitude and positive mental states, and accelerates trauma recovery. If you are at all intrigued, I definitely recommend getting Suleika Jaouad’s “The Book of Alchemy.” I’m also going to host a couple of journaling groups I the next moth or so, an idea taken from Jaouad. During these hour-and-a-half gatherings we’ll do a fun little creative “warm-up,” then work with a gentle prompt for about 30 minutes. During that quiet time you can write, draw, doodle, daydream, whatever you desire. After that we’ll talk briefly about what we observed, with no pressure at all to share. You can use a journal, a notebook, a legal pad, or loose paper. It’s just an hour and a half to connect with people you might not ordinarily mingle with, to engage in an activity that isn’t digital that benefits you at all levels, and to perhaps have fun. If you are interested in attending, respond to this email and I’ll keep you posted on dates and times. A couple of things to know if you’d like to participate: I live about 40 minutes northwest of Fredericksburg on a very remote ranch (incredibly quiet and beautiful) and have a small dog and a cat. The groups will be during daylight hours so you wouldn’t have to drive home in the dark. If you want to do this but don’t want to come out here, I totally get it. Maybe you could consider hosting a journaling group for your friends. Let’s start a movement! Now more than ever we need to connect with each other and ourselves, and I’ve found no better way to do that than by spending quality time with quality people and being freely creative. I hope you’ll rethink journaling. P.S. I’ve started posting some of my writing on Substack. It is separate from this newsletter and free to read. If you’re interested, here’s a link: thepattyw.substack.com/ January 2026 Ebbing and Flowing with the Seasons A lot of us (raising my hand) joke about hibernating during the winter, but did you know we really are responding to seasonal changes even if we’re unaware of it? There is a field of study called Chronobiology that studies this. We now know that there is a “master clock” in the brain called the suprachiasmatic nucleus (SCN) that regulates sleep, metabolism, behavior, and hormones, among other things. The SCN responds to external stimuli such as light or disruption of light (affecting our circadian rhythms that dictate sleep), and ambient temperatures. It adjusts sleep cycles, appetite, and temperature based on the length of day and how warm or cool it is. These seasonal shifts also affect neurotransmitters, so yes, seasonal affective disorder (SAD) is real. According to a study by Bronson (2004), there is evidence of seasonal fluctuations in blood pressure, calories consumed, cholesterol levels and birthrate. Interestingly, Meyer, Muto, Jaspar, Kusse, Lambot, Chellappa, et al., (2016) found that cognitive function, as measured on a sustained attention task, tended to peak around the summer solstice and to hit a minimum near the winter solstice. While your SCN still understands that it is winter or summer, artificial light and temperature regulation (heat and air conditioning) have begun to alter how much certain physiological systems fluctuate. As I’m writing this, it’s December 20th, the day before the winter solstice, which in this part of the world is the longest period of darkness or shortest day of the year. It’s supposed to be cold. It’s currently 86 degrees. These mixed environmental messages are wreaking havoc on our systems. All of this is to say that, if you feel like eating a big bowl of hearty soup with a thick slab of bread and then turning in early, you’re probably just responding to the current seasonal cues. If you don’t feel quite as sharp cognitively, cut yourself a little bit of slack. This isn’t an excuse to turn into a human slug watching mindless television while eating a bag of cookies until you fall asleep, but it is helpful to give yourself some grace now that you are armed with the knowledge that it isn’t all in your head. Well, actually, it is in your head, but it isn’t imaginary. Happy wintering, friends. Thank you for reading my newsletters this year. Wishing all of you a happy and healthy 2026! December 2025 I Swear Swearing, cursing, cussing, profanity, “bad words,” potty mouth – whatever you call it -- “is often used to offend or insult, but it can also be used to express strong feelings of all kinds and as a general intensifier.” (Britannica) Like many people my age, I was told that if I used “cuss” words it was a sign of a limited vocabulary (in other words, limited intelligence). Imagine my surprise and delight to find out that the opposite is true. In a study from psychologists at Marist College, it was found that “swearing appears to be a feature of language that an articulate speaker can use in order to communicate with maximum effectiveness.” It was found that those with higher swearing fluency also had higher verbal fluency. The reverse was also true: those who scored poorer on swearing fluency also scored poorly on verbal fluency. Writer Carmen Radley puts it beautifully. She says, “I love having all the words at my disposal, not just the polite ones.” Another surprise was the correlation between honesty and cursing. In three different studies using large sample sizes, Feldman, Lian, Kosinski and Stillwell found “that a higher rate of profanity use was associated with more honesty.” Remember, this is a case of correlation, not causation, but it is interesting nonetheless. Swearing is also linked with increased pain tolerance and strength. Aside from providing catharsis, researchers aren’t exactly sure why cursing works, but there are clinical case studies in the NIH database showing its efficacy. There are also multiple studies proving it works, and current research looking into how best to use it in a clinical setting. The results of these hold true regardless of the culture and language, even in societies where swearing is less prevalent or taboo. Perception of pain is reduced and pain tolerance increases, whether you stub your toe or are engaged in physical therapy sessions. When it comes to mental health, cursing may promote emotional regulation and anger management. It can enhance rapport between the therapist and client by promoting trust and vulnerability. Context, of course, is crucial. Not everyone is comfortable using profanity – nor hearing it. Which brings me to the point that swearing can be okay, even beneficial, but not always. Read the room, know your audience. While I’ve been known to let a few choice words slip (or to intentionally place them for dramatic effect), I never mean to offend. I never swear in front of children, even if their parents do. I like to think that I am discerning. I might occasionally shock someone (and I might mean to, wink wink), but it is no reflection on my IQ, my intelligence, or my vocabulary. I also believe that we choose to ascribe meaning to particular sounds, and we choose whether or not to be offended by them. I will not judge you for swearing, and I will not judge you for never uttering a bad word. If you never allow yourself the occasional dammit, however, maybe let one fly the next time you smash your finger in a drawer or cut yourself while chopping veggies. If you can’t bring yourself to utter that, try an extra forceful dagnabbit. You won’t feel as much pain, and you’ll have released the emotional component, such as frustration, anger, or even embarrassment. Maybe it will make you laugh, which is the best medicine of all. And please, please don’t tell your teenagers that they aren’t smart if they occasionally curse. We know better. Take that, Dad. *If my father were alive, he would find this humorous. He was extremely intelligent with a vast vocabulary, and he swore when he thought I wasn’t listening. November 2025 Sound Advice As you’ve gathered by now, I’m very enamored of the natural world and all its inhabitants, and the way we are all interdependent and necessary in our own way. We are each of us designed to thrive in relation to others. A recent study that I just became aware of shows that birdsong plays a vital role in nurturing plant growth. Apparently, the songs of birds that are indigenous to a particular forest area or region affect nutrient uptake, photosynthesis, and resilience to environmental stress in the trees and plants that are native to the area. Birdsong at dawn, in particular, has been shown to cause the stomata (pores) to open more. It made me wonder if there is a corresponding benefit to humans. We already know that birdsong is soothing to our nervous systems. We feel safe when we hear birds sing, because they signal that all is well (birds don’t sing when danger is present or during bad weather). Maybe there are other benefits that we are unaware of? It’s an interesting idea. We know from multiple studies that sound can have a positive or negative effect on plants, animals and humans. Sound waves are vibrations, and they have a very real physical impact. An example is how a high note can shatter glass. Multiple studies have been done on the effect that music has on plant growth. Many scientists believe it’s because the vibrations produced by soundwaves mimic the benefits of environmental sounds like bird calls or wind. In humans, noise pollution can have dire physical ramifications such as increased risk of cardiovascular disease, hypertension, and stress-related issues like sleep disturbance. It can impair cognitive function and induce anxiety. Conversely, positive effects are noted in response to nature sounds and certain music. There are songs that can make us recall particular memories or evoke emotions, but according to science, natural sounds are the most pleasant and relaxing. My suggestion, (yet again!), is to get outside in nature, tune in to the birdsongs and other natural sounds, and enjoy improved health. It’s sound advice. October 2025 The Art (and Science) of Hugging Very recently I visited a friend who, after our “hello” hug, said, “Has anyone ever told you that you’re a terrible hugger?” Wait… What? “Um, no,” I replied. “Yeah, you sort of do this side thing,” he said, and showed me what he meant. This led to an interesting discussion about hugs. I learned that I do, in fact, always move in with my right shoulder in an unconscious attempt to protect my left shoulder from being squeezed (it’s painfully wonky, has been for years), at least when I’m hugging someone taller than me. And let’s be honest, most people are taller than me. At any rate, I learned a lot about the art of the hug from my friend, and I have plenty of room for improvement. I also learned that the benefits of hugging go way beyond that warm fuzzy feeling when you are holding someone and being held. There are actual clinical studies on the benefit of hugs. First off, we know that human touch is critical for wellbeing, especially as infants. Children who are touch-deprived during the first two years of life suffer a host of physical and psychological health issues. As adults, “touch is social glue.” We bond through meaningful contact with each other. Hugging improves our immune system; lowers stress, inflammation, and blood pressure; protects cardiovascular health; reduces pain; releases oxytocin and serotonin (feel-good hormones); improves relationships; and soothes fears, anxiety, sadness and loneliness. One study even showed that hugs could reduce the severity and duration of the common cold. It takes about 10 seconds for oxytocin and serotonin to release during a hug, so you may need to stay in the embrace a little longer than you might be used to. Experts recommend 20 seconds or even longer for profound mood improvement. I know that I hug the people I love long enough, but have recently observed that I do quick 3-second hugs with most people that I run into. (Sorry)! Virginia Satir, a renowned marriage and family therapist, was known for saying, “We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” My friend who lovingly brought my attention to my inadequate hugs is a master at giving and getting hugs, and I’m pretty sure he’s meeting the optimum recommended number. Many of us (guilty!) have a lot of catching up to do. But what fun! I love the challenge of giving and getting more – and longer – hugs. So the next time you see me, if I give you my famous right-shoulder 3-second hug with a pat on the back and a quick release, call me out. Make me give it my all, heart-to-heart, for at least 10 seconds, and help us both be healthier and happier. September 2025 “Animals are such agreeable friends—they ask no questions; they pass no criticisms.” – George Eliot Companion animals, pets, emotional support animals, fur babies; whatever you call them, and whether they have fur, feathers, scales, or skin, they are good for our mental and physical health. Over a decade ago studies were published showing how having a pet helped lower blood pressure. Animals are wonderful at lowering our stress. It can be calming to watch fish swim in an aquarium, to pet a purring cat, to laugh at the antics of a parrot, to play fetch with an exuberant dog. Cortisol, the stress hormone, causes increases in inflammation, which in turn can increase the risks of cardiovascular disease, heart attacks, strokes, Alzheimer’s, obesity and Type 2 diabetes. Having an animal that helps control stress (and therefore cortisol) decreases your risk of having an adverse health condition. Caring for another creature gives purpose to our lives, and can help us be responsible and accountable. One recent study showed how teens with Type 1 diabetes who were given fish to care for were more disciplined and consistent in checking their blood glucose levels compared to teens who weren’t given fish to care for. Regular monitoring of blood glucose levels is critical for health if you have Type 1 diabetes. Having a dog that needs to be walked regularly is an excellent way to keep moving. It’s easy enough to come up with an excuse for not going to the gym, but when your four-legged friend is staring at you eagerly and expectantly, you’re not going to get out of going for a walk. Loneliness is at an all-time high in America, most notably since the pandemic. Having a companion animal can help alleviate the loneliness that has become pervasive in our society. Coming home to the wagging tail and slobbery kisses of a dog, the vertical tail and head-butts of a purring cat, or the pleased squawk of a bird who missed you can do wonders for your attitude. It can have a positive effect on anxiety and depression and even help us make more and better connections with other people. Take your dog for a walk and you can bet that someone will approach you to chat or pet your buddy. Animals can teach us empathy and make it easier to form deeper bonds with the people in our lives and with new acquaintances. One study found that children who are on the autism spectrum were calmer and more communicative when playing with guinea pigs in the classroom. “When the children spent 10 minutes in a supervised group playtime with guinea pigs, their anxiety levels dropped. The children also had better social interactions and were more engaged with their peers. The researchers suggest that the animals offered unconditional acceptance, making them a calm comfort to the children.” There are several programs around the country where children go and read out loud to shelter dogs. It helps the children gain confidence and learn better social skills. It’s been shown to help children with ADHD increase their focus and attention. The dogs, of course, love the cuddles and attention, and the children love that the dogs don’t judge them or make fun when they mess up a word. There are some recent studies that show that early exposure to pets can help prevent allergies and asthma from developing in children. If allergies or asthma are already present, then bringing an animal into the home will only cause a reaction, so it has to be early exposure. Animals are perfectly grounded in the present moment, so they are expert mindfulness teachers. They set a great example by not holding a grudge, by not revisiting the past or speeding ahead to the future, but rather just being with us in the moment. The bottom line is that we all want to be loved and feel like we belong, and almost no one does that better than our companion animals. They love us whether we’re all dressed up or just crawled out of bed, when we mess up and make mistakes, when we are late or forget something important. They show us what it feels like to be loved unconditionally and inspire us to love them back the same way. As I’m typing this newsletter, one of my cats is asleep in his little bed, and the dog is crashed out in a papasan chair behind me. They are snoring in unison, and it is impossible not to smile. Hummingbirds are chattering away outside the window as they drink nectar from the feeders. They aren’t exactly pets, but I help take care of them, and they let me know in their own way that they appreciate me. I feel connected to all life through these lovely creatures in and around my home. It’s helpful to remember that we humans are animals too, that we are just another species in the animal kingdom. I have so much gratitude and peace. If you already share your home with an animal (or several), you know what I’m talking about. If you don’t -- or can’t – maybe consider volunteering to walk dogs at the local shelter or pet sit for a friend. Get a bird feeder and put some seed out, sprinkle some corn for the deer, or put out some food for the neighborhood cat or the ferals. You’ll feel better about yourself and the world, and be healthier too! August 2025 Get a Grip There have been some interesting studies published recently about the correlation between grip strength and longevity. Grip strength is somewhat indicative in older individuals of musculoskeletal strength, bone mineral density, metabolic function, cognitive function, and cardiovascular health. It is, therefore, an important biomarker for the current and future health status of an individual. According to an article in the journal Nature citing three different clinical studies, “Hand grip strength is also an important predictor of future outcomes for older adults, and has been reported to be associated with disease occurrence, hospitalization and mortality.” Because grip strength implies a certain amount of muscularity as well as a robust immune system, it offers insight into a host of health outcomes. Studies have shown that adults with good grip strength are at a lower risk of chronic diseases, heart disease, frailty and all-cause mortality. Overall strength and mobility are necessary to lead an independent life as we age, and grip strength is a good indicator of these. Strength and mobility govern everything from fall prevention to being able to get out and socialize with others in the community. Grip strength doesn’t have much bearing on lower body functionality, but the reasoning is that if a person is functionally fit in the upper body, chances are they are reasonably so in the lower body. If you are a young adult, you are not exempt from needing good grip strength. Teenagers and young adults with poor grip strength have been shown to be more prone to health problems at an earlier age. And if you’re older, it’s truly never too late to start making improvements. You can start simply by just squeezing a tennis ball, racquet ball, or other firm ball that has a little bit of give. If you are more active, consider doing a Farmers Carry, which is an exercise that involves holding dumbbells or kettlebells (or even a bag with some weight in it) in each hand, at your sides, while walking around the house or yard. A fantastic way to improve your grip is to do a Dead Hang, which is simply grabbing a bar that is over your head (ideally a pull-up bar), and just hanging for as long as you can. If you work out regularly, you probably already have good grip strength by default. My mother, for instance, does weight training twice a week. She frequently uses 10 lb. dumbbells for rows, chest presses and curls. Having to hang on to the dumbbells during the exercises automatically improves her grip. (Yes, I’m a proud daughter of an amazing 88-year-old mom)! How do you know if you have good grip strength? A dynamometer is a piece of equipment that is designed to measure grip strength, but chances are you don’t have one of those lying around. If you are able to do a dead hang, time yourself to see how long you can maintain it. If you can hang for 30 seconds, you’re doing good. If you can’t, then you have something to shoot for. You can also work on increasing the amount of weight you carry in a Farmer’s Carry. A good goal to work towards is 25-75% of your body weight, divided between the two hands, for 60 seconds. Another alternative is to time how long you can sustain a tight hold on a tennis ball, and then work on increasing that over time. There are tables online to let you know where you rank for people in your age group, but I suggest just working on getting stronger overall. Why not improve your mobility and strength at the same time by doing some full-body functional weight training? You can start where you are and slowly increase over time. You don’t have to join a gym or get any fancy equipment, just a couple of dumbbells or kettlebells and you’re good to go. The next time someone tells you to get a grip, tell them you’ve already got one. And you’ll be around a long time to prove it. https://www.nature.com/articles/s41598-024-84923-x https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/ https://www.bbc.com/future/article/20250417-grip-strength-the-test-for-your-chances-of-living-to-100 https://www.joanpaganofitness.com/aging-gracefully-blog/2023/11/7/hand-grip-strength-and-longevity-a-powerful-indicator-of-health-and-well-being July 2025 Green Light for Red Light If you are plugged in to current trends in health and wellness, you’ve probably heard the buzz about red light therapy. Even though it’s “hot” right now, it isn’t new. Twenty years ago I had a friend and client who was an aesthetician, and she asked me if I would be a guinea pig for a new red light treatment for fine lines. At the time, that’s all I had (oh, how things change), mostly around my eyes. I agreed and was truly stunned at how well it worked. I did some research and learned that NASA had used it for wound healing with astronauts. A few years after that, I was working with a physician and her husband in Kerrville. They had red light panels in their home that they used for pain control and healing. It was considered “fringe” in the medical community at the time. Fast forward to today, when it’s suddenly popular and “new.” Kind of like all of the “new” breathwork patterns that everyone is touting that are actually over 5,000 years old and originated in yogic traditions. Heavy sigh. But I digress. My point is to let you know that red light therapy has been around for a long time, and it is effective if you use the correct wavelengths of red and far-infrared light. It is predominantly used for acne, fine facial lines, hair growth, pain reduction, and to speed up wound healing. In the late 1980s NASA was funding research on LED technology for growing plants in space. Red and blue light were most effective at driving photosynthesis, and it was accidentally discovered that it helped heal wounds faster. The researchers who spent a lot of time with their hands under the lights noticed how quickly their wounds healed. NASA understood that it could be valuable to use this in space with astronauts, because in zero gravity muscles atrophy, bones weaken, and wounds heal slowly. Some devices were given to the US Navy for use with training injuries. According to a NASA-based article, “These produced more than a 40 percent greater improvement in musculoskeletal injuries and a 50 percent faster healing time for lacerations, compared to control groups.” Pretty impressive. It’s theorized that the light frequencies stimulate mitochondrial energy production. This allows your body to repair and regenerate cells, increase circulation, and reduce inflammation. Here's what you need to know if you are interested in pursuing red light therapy. You can find it for aesthetic purposes at day spas and in aesthetician’s offices. For musculoskeletal applications, many physical therapists, sports therapists, massage therapists and some athletic trainers have them. If you plan to purchase one for home use, do your due diligence. There are some great home models and then some that are not so great (i.e. ineffective). Prices range from around $350 to more than $5,000. You can purchase small hand-held wands, face masks, small and large panels, and full beds. LED Frequencies should be at least 630 nanometers (nm) for red light and 800-850 nm for near infrared light. I think it’s worthwhile to mention that it’s helpful to keep expectations realistic. You have to use it consistently and correctly. Your body will be receiving an added boost of energy to help it repair and regenerate, but it isn’t going to look like a full facelift or feel like a joint replacement. I’m including a couple of sources for you to get more information if you are so inclined. When used properly and with regularity, red light therapy can be an important part of your wellness journey. I give red light a green light. https://spinoff.nasa.gov/NASA-Research-Illuminates-Medical-Uses-of-Light https://newhealthjournal.org/news/does-red-light-therapy-work-research/ https://www.medicalnewstoday.com/articles/325884 https://www.celluma.com/blogs/blog/nasa-and-red-light-therapy?srsltid=AfmBOooZjzUqb8a0kJCddIHpuplOVxcTHxykOOcvpKX8xOlkXz2ok_Ur https://mitoredlight.com/pages/learn June 2025 Your (Other) Circulatory System You probably don’t think much about your lymphatic system. You might not even know what it is. The short answer is that it is a circulatory system made up of lymph vessels that compliments your circulatory system made up of blood vessels. An easy way to think of it is that your blood vessels are like the plumbing in your house that brings fresh water in, and your lymph vessels are like your sewage system. You know what happens when the sewage system backs up… That’s a huge oversimplification of a complex system designed to maintain fluid levels in your body, absorb fats and fat soluble vitamins, and remove old and damaged or abnormal cells. It’s a vital part of your immune system and helps protect you from infection. Your heart pumps blood through your circulatory system, but how does lymph move? It moves when you move. Technically, changes in pressure in the tissue move the lymph, and these pressure changes occur as a result of muscle contractions. Your calf muscles are great at moving fluids, so when you walk, you are ensuring that your lymphatic system is running smoothly. Another great “pump” is your diaphragm. When you do deep diaphragmatic breathing you create significant pressure changes in your tissue and that pushes lymph through the system. It’s a beautifully designed system that works perfectly when we do what we’re supposed to do – move well and breathe well. When you are immobile for periods of time (travel, say) or are trying to fight off an illness or infection, it’s nice to give your lymphatic system a little help. I like to think of it as a tune up of sorts, of flushing the pipes. The easiest and most obvious way to do that is to breathe some really deep diaphragmatic breaths, and maybe point and flex your toes to engage the calf muscles. If, like me, you’re all about the prevention of illness and optimizing your physical health, you might be interested in a short little routine called The Big Six. This is a quick practice from Dr. Perry Nickelson that I discovered a couple of years ago, and I do it daily. Every morning while I’m waiting for the coffee to brew, I run through this to prime my lymphatic system for the day. Here’s a link to a video of The Big Six if you’re interested in trying it, and also a link to information about your lymphatic system from the Cleveland Clinic in case you want to learn more. Hopefully you’re inspired to keep this other circulatory system running smoothly by moving often and breathing deeply. Who knows, you might even become an emphatic lymphatic fanatic like me! youtu.be/lT_wW5pNHa4?si=v_vl7ZoAXjC2vcjq my.clevelandclinic.org/health/body/21199-lymphatic-system May 2025 Teas, Please! As the weather warms up (especially here in Texas), there’s nothing that hits the spot quite like a refreshing glass of iced tea. For those of you who eschew coffee, the same can be said for a cup of hot tea first thing in the morning. How fortunate for us, then, that camellia sinensis, better known as tea, is good for us in so many ways. Recent studies have shown that tea helps fight inflammation, boosts the immune system, reduces the risk of heart disease and cancer, and protects DNA from oxidative damage. Black tea and green tea have been studied the most, but white tea and oolong have benefits as well. All of these teas come from the same plant, but are processed differently. It is believed that many of the health benefits of tea are due to polyphenols, specifically the flavonoids, which are antioxidants. Black tea in particular has been shown to reduce the risk of death by any cause by almost 13% compared to non-tea drinkers (study participants drank at least 2 cups of tea per day). Because of the caffeine content in black tea, it has been shown to improve focus and mood. Here are a few interesting facts about tea that you might not know. Tea is the second most consumed drink in the world (water is number one). Herbal teas that don’t contain the actual tea plant are called tisanes, and are technically not teas. Almost 80% of the tea consumed in the United States is iced. Legend has it that tea was first discovered by accident when some tea leaves fell into a Chinese Emperor’s boiling water. Loose leaf teas are better (most tea bags are harmful to the planet and many contain microplastics that are harmful to you too). Before you rush off to make that afternoon cup of tea or grab a big, tall glass of the iced version, here’s one last interesting tidbit. You can make your own decaffeinated tea quite easily. To do so, simply steep your tea for twenty seconds to one minute to release the caffeine. Pour that water out, then steep your decaf tea to your desired strength. Cool, huh? Or hot. Either way, tea is good for you for multiple reasons, so enjoy, enjoy, enjoy! April 2025 Nurture in Nature You probably think I’m going to talk about the old nature vs. nurture debate, but I’m not. I’m going to explain how nature IS nurture. That’s right, being in nature is incredibly good for your physical, mental and emotional health. I’m guessing that many of you have heard of the Japanese practice of forest bathing, and you may have heard of ecopsychology. Perhaps you’ve read about studies showing how the stress hormone cortisol lowers when you are outdoors in nature, or how blood pressure drops when you immerse yourself in an outdoor setting. Have you heard about the study that showed patients in a hospital with a view of trees (versus those who had no window) experienced reduced pain and healed faster? Do a quick search on any of these if you’re interested – they’re fascinating. I want to share some lesser-known benefits of being in nature, however, things you might not have heard of. For instance, did you know that the sound of birdsong is soothing to our central nervous system, creating a calm, relaxed state? It’s hypothesized that because birds only sing when they are safe, when no predators are around, when the weather isn’t dangerous, that we recognize that we are also safe. It’s an added bonus that listening to birds sing is pleasant and enjoyable. When we are outside we have a greater variety of focusing distances, so we not only reduce eye strain from continually staring at screens, but we strengthen our ability to adapt and enhance overall eye health. If you are out hiking or walking you might look at the ground to avoid tripping on a root, then see a deer running through the brush, then gaze out at the horizon, then watch a bird fly past and so on. Your eyes are continually adapting in a dynamic environment, which creates visual flexibility. It’s also been found that viewing fractals, which occur abundantly in nature, is calming to our nervous system and lowers stress. Did you know that some soil bacteria work in a similar way to antidepressants? Research has shown that particular bacteria in soil stimulate serotonin and help regulate mood. These microbes can improve mood by simple exposure – in other words, coming in contact with dirt. Gardeners who have their hands in soil, people who walk barefoot outside, kids making mudpies -- anyone unafraid of getting a little dirty -- can benefit. There are so many more positive effects that nature can have on us. I hope you’ll be curious and explore what might benefit you personally from a little time outdoors. Close your laptop, put your phone down, and go give yourself a nurturing nature break! March 2025 The Case Against Comfort The Oxford English Dictionary defines comfort as, “A state of physical and material well-being, with freedom from pain and trouble, and satisfaction of bodily needs.” That sounds about right, doesn’t it? And who doesn’t want that? It’s what we work and strive for most of our lives. Perhaps we’ve taken it too far, though. Perhaps we’ve been too successful. Homo sapiens (modern humans) have been around for about 300,000 years. In the last 300 years or so, rapid advances in industry, agriculture and technology have completely changed how we live. As a species we have grown and prospered, but not all of these changes have necessarily been good for us. Most of us are no longer required to do any meaningful physical activity. We no longer hunt and gather, we don’t even have to get up to change the channel on the television or go get take-out. We spend most of our time sitting, even though we know it is horrible for our health. We don’t need to worry about having enough food, so we don’t need to exert ourselves in order to find nourishment. We’ve had to create gyms and workouts to mimic what used to be our natural day-to-day existence. What we now engineer as “exercise” used to simply be life. We have the luxury of doing anything we want anytime we want, so going to bed with the sun and waking up with the sun are a thing of the past. Our circadian rhythms are a mess, our sleep is often disrupted, and yet science continues to expand on how critical good sleep is to our health. We’ve had to create a plethora of sleep aids, from prescription medications to Oura rings to track each stage of our sleep. We have central heating and air conditioning so that our body never has to adjust to different conditions. We are no longer exposed to extremes in temperature for more than a few minutes at a time. We’ve had to recreate extremes, so now there is a proliferation of hot sauna and ice bath disciplines to help break of us our “thermoneutral” lives. Thanks to our digital devices, we are less connected to each other than ever before. We used to have a role and purpose in our tribe or small community of people. Now we’re experiencing record cases of depression, feelings of isolation, and loneliness. Dr. Paul Taylor points out in his book Death by Comfort that, “A wide range of societal and technological advances have made modern life safer and less challenging, but an unintended side effect is that we’ve become physically weak and mentally fragile.” In a nutshell, we’ve become too comfortable. I believe we need to make ourselves uncomfortable more often. First off, contrast creates gratitude. When you are miserable from an outdoor hike in cold, wet weather, you have a much, much greater appreciation for your warm, dry home. When you’ve gone without food, perhaps after a 24-hour fast, your food tastes amazing and you savor each mouthful. If you’ve been stuck on a transatlantic flight for several hours, it feels like heaven to walk and stretch your legs. The truth is that we all know what the negative ramifications of our modern lifestyle are. Everyone is aware of the increase in obesity, heart disease, diabetes, autoimmune disorders and mental illness. We also all know that we need to eat right, move our bodies, sleep well and have strong social connections. So what does it take to move the needle? I believe it comes down to making a conscious choice to be uncomfortable. To paraphrase David Goggins, chosen suffering helps us deal with unchosen suffering. Let me introduce you to a part of your brain known as the anterior cingulate cortex. This part of the brain is, among other things, where physical and emotional pain are controlled and managed, and it doesn’t really distinguish between the two. Interestingly enough, it can be changed and strengthened through adaptation. In other words, every time you do something really difficult and challenging, it fosters more overall resilience. It can’t just be going to the gym and doing a hard workout, especially if you work out regularly – that’s not enough to cause adaptation. It has to be something that pushes you to your personal limits, that makes you uncomfortable, that makes you suffer a wee bit. We get better and better at handling discomfort, whether it be physical or emotional, and that translates across our entire lives. As Duke women’s basketball coach Kara Lawson says, we can learn to “handle hard better.” Finally, we find meaning and purpose in struggle. We often find out just how strong we are in the midst of adversity. Modern research has shown that we increase resilience and grow as human beings in the face of non-threatening adversity. We don’t struggle to find meaning, we find meaning because of the struggle. My yoga teacher Robert Boustany used to put us in very challenging poses and situations and then tell us to simply “broaden our taste.” In other words, adapt, grow and become more resilient. I challenge you to find one thing this year that scares you or pushes you to your limit, that you aren’t one hundred percent sure you can handle, that makes you uncomfortable. Do it. See what happens. As the saying goes, “Life begins at the end of your comfort zone.” February 2025 Creatine: If You Think It's Just For Bodybuilders, You're Probably Missing Out Until a few years ago I thought creatine was just for the big guys grunting under heavy barbells at the gym. I was strong and fit and didn’t think I needed anything to enhance my muscles. I’ve since learned, thanks to numerous studies on the benefits of creatine supplementation beyond muscle growth and performance, that most of us – particularly those of us of a certain age – can reap significant benefits from this simple supplement. Improved cognition, decreased muscle loss, improved metabolic functioning, neuroprotective effects, and overall enhanced health are just a few things that can occur with regular supplementation and correct dosing. To be clear, creatine is highly effective at increasing strength, muscle size, and athletic performance. Since we lose muscle mass as we age, taking creatine in addition to resistance training can help diminish the effects of sarcopenia (muscle wasting) and improve bone mineral density. That alone is worth taking note of. What’s interesting to me, however, is that there are so many other positive benefits that extend beyond strength and performance. Before we get to that, let’s take a quick look at what creatine is. Your body naturally produces creatine in your liver, kidneys and pancreas. That supplies roughly half of what your body uses. The other half comes from what you eat, primarily red meat, seafood, soy and dairy. (For this reason, vegetarians and vegans can benefit from supplementation since they get less through their diet). The most common form to supplement with is creatine monohydrate. This is the form that has been studied the most and which is deemed safest. There are no negative side effects of taking creatine as long as the dosing is appropriate, and most people tolerate it well. The standard dose is 5 mg. per day. Some athletes do a loading phase, but this is unnecessary for most of us. Long term, consistent usage is what is most important. Pure creatine monohydrate is a white, flavorless powder that you can mix with water or juice. I personally like to put mine in my smoothie every morning. Some of the latest research shows that creatine may influence glucose uptake by muscle cells, potentially increasing insulin sensitivity. This is particularly promising for people with Type 2 diabetes and insulin resistance. Creatine also seems to play a vital role in the brain. Studies have found that creatine supplementation can lead to improvements in cognitive function, memory attention, and mental fatigue. “Creatine supplementation may be beneficial not only in pathological conditions but also in healthy individuals to enhance or maintain normal cognitive function,” according to an article in the journal Nutrients. Preliminary research shows creatine holds promise in treating some neurodegenerative diseases such as ALS, Huntington’s and Parkinson’s. It’s also shown to be useful for people with TBI (traumatic brain injuries). Particularly interesting, research is now coming out about creatine’s positive effects on cardiovascular health. According to the Nutrients article, “Creatine supplementation has been shown to enhance endothelial function by improving nitric oxide production, which promotes vasodilation. This effect could lead to improved blood flow and reduced vascular resistance, potentially benefiting individuals with hypertension or other cardiovascular risk factors.” It’s also being explored as a potential intervention for improving heart function in people with heart failure. Dr. Rhonda Patrick states that, “creatine could meaningfully improve cardiovascular health markers,” citing two studies showing that creatine supplementation improved vascular tone and enhanced endothelial function in larger arteries. These changes are associated with a decrease in the risk of having a cardiovascular event like a heart attack or stroke. I’ve been taking creatine monohydrate for about three years. Tossing a small scoop of white powder in my smoothie every morning is such an easy thing to do for such a wide range of potential benefits with no (at least for me) side effects. Knowing that it’s helping to keep my muscles strong and my brain sharp, especially coupled with resistance exercise, is like added insurance. It’s not expensive and it has research to back it up, so whether you’re grunting it out at the gym or not, maybe it’s time to take creatine. Sources: Kreider RB, Stout JR. Creatine in health and disease. Nutrients. 2021;13:447. Candow, Darren G.; Chilibeck, Philip D.; Forbes, Scott C. (2013). Creatine Supplementation And Aging Musculoskeletal Health Endocrine 45, 3. Prokopidis, K.; Giannos, P.; Triantafyllidis, K.K.; Kechagias, K.S.; Forbes, S.C.; Candow, D.G. Effects of creatine supplementation on memory in healthy individuals: A systematic review and meta-analysis of randomized controlled trials. Nutr. Rev. 2023, 81, 416–427. Xu, C.; Bi, S.; Zhang, W.; Luo, L. The effects of creatine supplementation on cognitive function in adults: A systematic review and meta-analysis. Front. Nutr. 2024, 11, 1424972. Elechi, J.O.G.; Guandique, D.M.A.; Cannataro, R. Creatine in Cognitive Performance: A Commentary. Curr. Mol. Pharmacol. 2024, 17, e18761429272915. Klopstock, T.; Elstner, M.; Bender, Andreas (2011). Creatine In Mouse Models Of Neurodegeneration And Aging Amino Acids 40, 5. Hersch SM; Schifitto G; Oakes D; Bredlau AL; Meyers CM; Nahin R, et al. (2017). The CREST-E study of creatine for Huntington disease: A randomized controlled trial. Neurology 89, 6. Luo, Sheng; Rajan, Suja; Kieburtz, Karl; Tilley, Barbara C.; Elm, Jordan J.; Babcock, Debra, et al. (2015). Effect Of Creatine Monohydrate On Clinical Progression In Patients With Parkinson Disease Jama 313, 6. Pastula, Daniel M; Moore, Dan H; Bedlack, Richard S (2012). Creatine For Amyotrophic Lateral Sclerosis/Motor Neuron Disease Cochrane Database Of Systematic Reviews , . Rosas HD; Doros G; Gevorkian S; Malarick K; Reuter M; Coutu JP, et al. (2014). PRECREST: a phase II prevention and biomarker trial of creatine in at-risk Huntington disease. Neurology 82, 10. Kelvin, E A; Gordon, P.H; Levine, Todd; Saperstein, David; Miller, Robert G.; Scelsa, Stephen N., et al. (2008). A Novel, Efficient, Randomized Selection Trial Comparing Combinations Of Drug Therapy For ALS Amyotrophic Lateral Sclerosis And Other Motor Neuron Disorders 9, 4. Sakellaris, G; Kotsiou, M; Tamiolaki, M; Kalostos, G; Tsapaki, E; Spanaki, M, et al. (2006). Prevention Of Complications Related To Traumatic Brain Injury In Children And Adolescents With Creatine Administration: An Open Label Randomized Pilot Study Journal Of Trauma: Injury, Infection & Critical Care 61, 2. Holly Clarke, Do-Houn Kim, Cesar A. Meza, Michael J. Ormsbee, and Robert C. Hickner (2020), The Evolving Applications of Creatine Supplementation: Could Creatine Improve Vascular Health? Nutrients 2020, 12(9), 2834; https://doi.org/10.3390/nu12092834 January 2025 Fix Your Foundation While most things you read at this time of the year have to do with new year’s resolutions and quick fixes, I’m going to encourage you to work from the ground up. Literally. Yes, I’m talking about your feet. I know, paying attention to the health of your feet isn’t very sexy, not in the way that “lose 20 pounds in 2 weeks” is, but let’s consider sustainability. By sustainability I mean something that you can stick with, that’s easy, that has clear benefits. Your feet are your foundation, and much like the foundation of a building, everything rests on top. If your feet aren’t functional, it doesn’t really matter if your knees are good or your core is strong, you still won’t move well or have good balance. And if your feet aren’t healthy, you most likely will have issues upstream, like bad knees, hips or back, or poor balance and posture. It’s just the way the human body works. Enough with the why, let’s get to the how. What follows are some practical and useful tips! One of the easiest and least time-consuming things you can do is give your feet a little love and attention. Rolling out the sole of your foot on a tennis or lacrosse ball while doing computer work or watching television is a no brainer. Going barefoot in your home and practicing spreading and lengthening the toes whenever you get the chance is very beneficial. Practicing standing on one leg while washing dishes or on the phone creates new neuromuscular connections and improves balance. Doing specific “foot core” exercises while scrolling through social media or reading a book has positive effects far beyond just the feet. These little tricks require very little time investment and yield big payoffs. Foot Core exercises: run.outsideonline.com/training/build-your-foot-foundation-during-training-downtime/ If you’re interested, I highly recommend the Feel Better, Live More podcast (episode 502) where Dr. Rangan Chatterjee interviews Jamie Doornan. youtu.be/wvIKHDiO-H0?si=rucGgX1WLD-rJDg8 I also recommend checking out the Foot Collective for free videos of foot exercises for overall foot health as well as for specific issues such as plantar fasciitis and bunions. thefootcollective.us/pages/no-tool-training I have some friends who are devoted to their cushy Hokas, and if that’s what helps you get outside for a run or a walk, I’m all for it. You might consider going barefoot in the house, though, even if for short periods of time, so that your feet can experience the freedom of natural movement and can sense the ground. I’m a fan of barefoot shoes, and summited both of my Everest endurance events in barefoot shoes. My feet, calves, legs and hips function much better when they are allowed to move the way they were designed and intended to. Regardless of which camp you fall into -- soft and cushy vs. minimalist and barefoot – I think we can all agree that our feet, our foundation, the very thing that allows us to walk upright, is worth our attention. I hope you’ll experiment with giving your feet some love, and then work your way up from there. December 2024 The Magic of Protein and Fiber Wouldn't it be great if slow, sustainable weight loss were easy? According to a new study, it could be. A group of researchers published a paper in May about an intervention that taught participants to choose healthy foods based on their nutrient content with a particular emphasis on protein and fiber. They wanted to make it simple: no daily weigh-ins, no calorie counting, just food choices based on maximizing the amount of protein and fiber in each food. This makes sense when you consider the roles of protein and fiber in our diet. Both of them promote satiety (help you feel full longer). Fiber helps reduce cholesterol, regulate blood sugar, promote a healthy gut microbiome, improve bowel regularity, and is even linked to a lower risk of all-cause mortality. Protein promotes lean muscle growth and maintenance, and has a thermogenic effect because it takes more energy to digest. By paying attention to the nutrient density of protein and fiber in food, the caloric density naturally decreased. In other words, the more protein and fiber rich foods had less calories, so overall calorie consumption decreased. The beauty of this is that you are eating less calories but do not feel hungry. Based on the study -- and an analysis by Dr. Rhonda Patrick -- a good goal to aim for is about 7 grams of protein per 100 calories and a fiber intake of at least 2 grams per 100 calories. Good high protein sources include egg whites, low-fat cottage cheese, chicken breast, greek yogurt, lean meats, tofu and tempeh. Most legumes, fruits, vegetables, nuts, seeds, and whole grains are good sources of fiber. As we age, our bodies don't synthesize protein as easily, and yet it's a crucial macronutrient to keep us from losing strength and muscle mass. It's important to consume adequate quantities, yet most dietary recommendations are for the minimum amount required for good health, not the optimum amount. I usually recommend a daily consumption of at least 1 gram of protein per pound of bodyweight for active adults, but this study had participants consuming quite a bit more (up to 140 grams per 2000 calories). I've always said to, "Just eat PRO: PROtein and PROduce." That pretty much covers it since produce is where fiber comes from. Minimize ultra-processed foods since they have very little protein or fiber, and make sure to drink plenty of water. Not too difficult, right? |
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