by admin | Nov 21, 2023 | health |
During the past several weeks we have witnessed ongoing violence and tragedy in the Middle East. Since that time both antisemitic and anti-Muslim hate crimes have greatly increased. I have been stressed by this turn of events, feeling the effects in my mind and body. I have spoken with friends, family, patients, and colleagues who are stressed about the conflict, hate, and violence in the world. This has caused tension among people with differing political and religious views. I have been thinking how we can process and buffer the stress so it doesn’t make us sick. How does one ground, calm, and soothe oneself in the face of fear and uncertainty? Here are Helpful Tips that may mitigate the harmful effects of fear and stress on our minds and bodies: 1. Mindset: Try and maintain a positive Mindset in the face of negativity. Do someone a good turn. Connect with friends, families, and communities for social support. 2. In the Moment Stress Relief: If you are feeling very stressed, and you are having physical symptoms such as chest pain, head pressure, or other worrisome symptoms, seek medical attention immediately. If all ok, then try this “4-7-8” Mindful Breathing technique popularized by Dr. Andrew Weil, to calm yourself down. 3. Self-Care with the Don’t Mess with Stress™ Core 4: a. Diet – Limit or avoid processed foods including sugar which can inflame your body. Eating sugar may also increase anxiety.(1) Eat a Mediterranean Diet to also decrease inflammation. (2) Make sure you drink enough water. b. Meditate or Do Yoga daily – Cultivate a daily practice to build resilience and...
by admin | Oct 5, 2023 | health |
I hope you are enjoying autumn. Fall, the transition season from summer to winter, and warm to cold weather, is a time when people tend to get sick with respiratory viruses. One explanation for this is that cooler temperatures have been found to weaken the immune response in the nasal mucosa.(1) This coupled with the increased volume of respiratory viruses such as Influenza (Flu), Respiratory Syncytial Virus (RSV), and Covid-19, increase the chances of a person getting sick. To help prevent us from catching these viruses it is important to keep your nasal passages moist and warm, when possible. Drinking hot clear fluids and using a humidifier or vaporizer can help. Avoid rubbing your nose and eyes. Here are some actions you can take to strengthen your overall immunity: Follow my Don’t Mess with Stress™ protocol to fortify your resistance and resilience. 1. Diet: Eat Anti-inflammatory, nutrient dense whole foods—especially with natural vitamin C(2), a strong antioxidant–eat citrus fruits like oranges, grapefruits, lemons, strawberries, papaya, kiwi, and cruciferous vegetables.(3) Check out this list of foods high in vitamin C from the Cleveland Clinic.(3) a. Hydration—keep your throat moist—drink boiled hot water (let it cool down a little) and add some lemon and honey. Honey is soothing and has been shown to have anti-microbial characteristics.(4) 2. Meditation, Yoga, Breathing—Try and minimize the effects of stress. Having a persistent stress response can wreak havoc with one’s immune system.(5) Having a daily practice of meditation, yoga, and/or breathing can calm your body and help your immune system function better.(6) When in doubt, do pursed lip breathing—see how here. https://www.stress.org/how-proper-breathing-can-reduce-stress(7) 3. Walk, Move,...
by admin | Sep 1, 2023 | health, Newsletter |
I hope you have had a great summer! As its end is approaching, I have been thinking about how to savor the remaining days. Summer can be a time to slow down and reflect. It offers us a chance to literally smell the flowers. It gives us an opportunity to be more present with ourselves and others, as well as experience the beautiful things in our lives and environments. Cultivating this present-focused mindfulness enables us to get the most out of life and enhance our health and well-being.(1) (Look at this great, simple reference about mindfulness) Check out these ideas to celebrate the end of summer: 1. Take a walk in nature. Stroll through a park and notice the trees, plants, and flowers. Please see my prior Newsletter about Forest Bathing to learn about the health benefits of being in nature. 2. Go to the beach and feel your toes in the sand. Breathe in the delicious clean air. 3. Have a family picnic. 4. Go to a Farmer’s Market. Try a locally grown fruit or vegetable you have never eaten before. Have a look at handmade arts and crafts. Have fun! —————————————— Dr. Jill’s New Online Course, “Don’t Mess with Stress™ I am so excited to tell you that I will be offering my first LIVE online Don’t Mess with Stress™ Course, a 6-part course based on my best-selling book* of the same name. You will discover how to manage your stress and optimize your health, and have fun in the process! If you are having trouble dealing with stress, and also wish to feel healthier and happier,...
by admin | Jul 31, 2023 | health, Newsletter |
I hope you are enjoying the summer. I know it has been challenging with the heat and air quality issues. New York City issued a Heat Advisory for today and tomorrow, 7/28/23 and 7/29/23. Please see the Advisory below. I believe it is also important to check the air quality daily, as we know that poor air quality can greatly affect our health especially our hearts, blood vessels, and lungs, and cause premature death(1). Please go to www.airnow.gov to check out the air quality in your area. The two major types of pollution in the US are ozone and particle pollution. Please click on these links to learn more. Please see my earlier Newsletter, Guidance During Wildfire Smoke, for more information as well. ———————– The National Weather Service has issued the following: What: Heat Advisory Where: NYC When: 9:00 PM on 7/28 to 8:00 PM on 7/29 Hazards: High heat and humidity with heat indices of up to 101 degrees expected. These conditions are dangerous to health. People without air conditioning, older adults, and people with chronic health conditions are most at risk. An Excessive Heat Warning remains in effect citywide until 9:00 PM on Friday, 7/28. Preparedness Actions: – Avoid strenuous activity – Active children, adults, and people with lung disease such as asthma should reduce prolonged or heavy exertion outdoors For more information and safety tips on avoiding heat illness, visit www.NYC.gov/beattheheat. For the latest weather info: www.weather.gov/okx/. I hope this information and the websites provided empower you to stay cool and breathe easier. Have a beautiful weekend! Dr. Jill References: 1. The Terrible 10: Air Pollution’s...
by admin | Jun 9, 2023 | health, Newsletter |
I hope you are staying healthy during the effects from the Canada wildfires. I received this notification yesterday from the New York City Department of Health and Mental Hygiene (NYC DOHMH) about guidance during the wildfire smoke and wanted to share it with you. The air quality should be improving gradually and hopefully be better by Sunday. But it is important to check this link AirNow (1) to get current updates in your area. The reason why the smoke is so harmful is because of the particulate matter (PM)–the very small particles than can get in our lungs and blood vessels, eyes, ears, nose, and throat and cause medical problems. The current PM that is in the smoke is called PM 2.5, which is 2.5 microns wide. There are 25,000 microns in one inch.(2) Here are the salient points from bulletin from the NYC DOHMH: “Smoke from wildfires in Canada is continuing to impact New York City air quality. The conditions are changing in real time as we experience this event. Everyone should monitor news alerts for updates. Wildfire smoke can irritate the eyes, nose, throat, and lungs. Groups that may be more sensitive to wildfire smoke include: – Infants and Children – Older Adults – Pregnant Women – People with Lung Conditions – People with Heart Conditions – People with Social Vulnerabilities, such as lack of access to safe housing or health care, lack of transportation, and other factors There are effective steps you can take to reduce the effects of wildfire smoke: – Stay indoors and limit time spent outdoors. – Reduce physical activity when air quality...
by admin | Jun 3, 2023 | health |
Do you ever feel angry at the world, yourself, and everyone in your path? You just don’t have the emotional space or desire to pause, reflect, and respond appropriately. I have these days. There can be an array of reasons why we feel this way—we may not feel physically well; we could be constipated; the dog pooped on the new carpet; we see a friend on Facebook having a great time and we “compare and despair,” etc. We need to decide whether we wish to stay in this mindset, or choose another, more positive tack. This is called “Emotion Regulation.” What can you do to change the tenor of how you feel and manage your emotions better? MOVE!! It is already known that exercise increases endorphins, improves the immune system, and improves mood. Recent new evidence shows that the body influences the mind through different mechanisms, and that changes in “posture and movement” affect emotion regulation (3) and rumination.(2) When you are having a “Bad Day”: 1. MARCH in place. If you are at your desk, stand up and march in place 15 to 75 steps. Do this every 30 minutes.(1) 2. DANCE. Put in your ear buds and dance to a song you love. Do it in the bathroom if you can’t do it at your desk! “Moving to music can also create that sense of connection and allow us to get lost in the rhythm and disconnect from rumination.”(2) 3. WALK 4. EXERCISE 5. IMAGINE THAT YOU ARE MOVING! Yes! Even imagining yourself running on the beach can influence your emotions! (3) 6....
