Mind Body Medicine...What is it and do I need it??

Mind Body Medicine is a technique we can learn to use for relaxation, repair, healing, and reset of all of our mind and body systems. It is something anyone can do and it really just involves taking a little time to be present, to pay attention, to be in the moment with ourselves, and to do it without judgement.

We spend most of our days rushing about and we do not take time to just shut down the input of the world. Without taking this time for our bodies and our brains reset, bad things can happen, including development or worsening of mood disorders, immune dysfunction, disease processes, pain syndromes, weight gain, sleep problems and gastrointestinal illnesses. The statistics below highlight some common ailments significantly impacted by stress:

Mental Illness- Anxiety is the most common Mental Illness in the US. Since the beginning of Covid, anxiety and depression rates have increased by 25% and nearly 1/3 of all adolescents suffer from anxiety.

Hypertension-47% of US adults have high blood pressure.

Digestive diseases-Irritable bowel, Reflux, Chron's, Ulcerative Colitis are all increasing.

Obesity-Almost 1/2 of Adults and 1/3 of Kids are over weight or obese.

Sleep-1 in 3 adults do not get enough sleep

So yes, we do need to learn to relax and Mind Body Medicine can help.

Breathwork -Biofeedback -Autogenic training -Guided imagery-

Hypnosis -Progressive Muscle Relaxation

One of my personal favorites is Breathwork...

Breathing is the only function you can perform consciously as well as unconsciously.

You can choose to breath fast or breath slow when you are awake or "conscious", and when you are asleep or "unconscious" you continue breathing without having to think about it. Most of us never take the time to think about this amazing involuntary mechanism that works 24 hours, 7 days a week to provide us with the oxygen that we need to keep us alive!

Breath is the bridge between the voluntary and involuntary systems.

By voluntarily controlling your breath you can learn connect to the involuntary part of your brain that allows for relaxation. With practice you can more easily be in that space of calm that allows for healing.

Breathing has direct connections to emotional states and moods.

When you look at someone who is angry or afraid, they are breathing rapidly, shallow, noisy and irregular. In contrast, if you breath deep and slow and regular and quiet you are calm, you would find it very difficult to feel angry or upset. So, learning to control your breath can help control your emotions. This is a great tool to teach children to help calm them when they are upset.

Breathwork is easily learned and is an amazing tool you can use daily to treat a variety of conditions including anxiety, panic, obesity, hypertension, GI issues, difficulty sleeping and more.

There are a variety of resources available for breathwork.

I would suggest you find one you like and do it twice a day. You will initially feel the effect of relaxation and with continued practice you will really begin to be able to see and feel the benefits of allowing yourself to be in this healing space.

In addition to helping with the ailments listed above, you will also find benefit in using it on an as needed basis for things like a mid day argument with an coworker, a frustrating day with the kids, or difficulty falling asleep.

Below is a link to an instructional video on 4-7-8 Breathing. Give it a try!!!

https://www.youtube.com/watch?v=p8fjYPC-k2k

FERTILITY

FERTILITY...

Such an emotionally charged issue. Feelings/Relationships/Pride/Self Worth. So much gets tied up into weather or not we are able to have children. We live our young lives playing house...mom, dad, baby. It all seems so simple when you are young. You grow up, get married and plan a family and BOOM, you don't get pregnant. All your friends are popping out babies.... "What's wrong with me?... Is it me or him?... Are we doing something wrong?"

Everyone tells you what to do to fix it. Get an ovulation kit, have sex every other day, wear boxers, stay in bed after sex. You try everything and nothing is working. You don't want to talk about it, yet everyone asks about it everywhere you go. You decide to stop trying and maybe something will happen "naturally". With continued lack of success you seek professional help. It is so costly, but maybe it will work and at this point you are desperate.

Are rates of infertility increasing?

Infertility is increasing. The use of assisted reproductive technology by infertile couples is increasing by 5% to 10% per year.

In the United States, among heterosexual women aged 15 to 49 years with no prior births, about 1 in 5 (19%) are unable to get pregnant after one year of trying (infertility). (CDC 2022)

What can Help?

Infertility is complicated and has multiple etiologies: Age, Smoking, Excess Alcohol, Obesity, Overweight/Underweight, and Physical or Emotional Stress. Most often infertility has to do with abnormalities in ovulation. This is hormonal and is affected by so many facets of how we live our lives. I truly believe the answer lies in creating an environment in both mom and dad that is optimal for making a baby. Chronic diseases of insulin resistance, obesity, PCOS (polycystic ovarian syndrome), and other inflammatory conditions are complicating the lives of many people at younger ages and I believe they along with stress are big contributors to the increasing number of people that are having trouble with conceiving a baby. There are no guarantees that taking care of your health will make you have a baby, but even if it does not, and you have to pursue more invasive fertility options... you will be in so much a better place both mentally and physically to bring a baby into your life. I hope to provide the education and support needed to help this happen for couples:)

Take Care,

Dr. Cheryl

Healthspan....

I think about Health differently now that I'm older and hopefully wiser. I see people of all different sizes and shapes and colors.... young and old. I wonder, how will they live out their life, what's ahead for them in regard to their health and wellness. I used to think Health was just about eating well, exercising, and taking medications if you are ill. The thought was do all of this right and you will live long and feel great, your "Lifespan" will increase. But what about health, just living longer isn't necessarily good if the path is fraught with illness and the last several years of your life's health deteriorates to the point that you wish you were dead.

Part of health is about feeling physically or functionally in shape to be able to do the things you want to do. It is also about feeling mentally well. Being "Mentally Well" is a lot and can be an overwhelming process. It involves spiritual health... that thing that gives you meaning and purpose and provides you with a foundation for your thoughts and actions. It involves relationships with those around you; parents, kids, in-laws, business/work associates, spouses. It involves where you came from and what you've been through in your life thus far. For some where they have been holds them back and for others it motivates them.

It's a complicated process and I'm trying to provide the tools and knowledge to help people to figure it out. This begins with recognizing the value of investing in your health and that involves both time and money. Whether it is with me or on your own, you need to take time and you need resources and those cost money. You need to learn you are stronger that you know. Many of us get to the point that we just feel defeated. In this state it is hard to prove to ourselves that we are valuable enough to invest in. I'm here to tell you that you are and that you are so much stronger than you know. You can learn to tap into your strengths and embrace your weaknesses. You see...weaknesses only have as much power as we give them. This is Healthspan. Not just longer, but better. With community, with joy and with the ability to affect not just your life but the lives of the people around you.

Take care,

Dr. Cheryl