Celebrate A Year of Transformation with the Snake
As we approach the Chinese Lunar New Year in 2025, the year of the Snake is poised to bring profound shifts. According to the Chinese Zodiac, the Snake symbolizes wisdom, intuition, and transformation. With its elegant, mysterious nature, the Snake often represents a time for introspection, careful planning, and strategic action. As we look ahead, many believe the year will emphasize personal growth and deeper understanding, with an undercurrent of challenges and rewards!
The Snake in the Chinese Zodiac
In the Chinese Zodiac, the Snake is the sixth animal in the 12-year cycle. Known for its ability to shed its skin, the Snake symbolizes renewal, personal reinvention, and the shedding of old habits or ways of thinking. It is also associated with qualities like charm, intelligence, and adaptability.
In 2025, the Snake’s influence is expected to inspire significant personal and global transformations. Here are some of the key predictions:
*This may be a great time to book an Equine Session with Rowdy Cowgirl Coaching to gain powerful insights into our equine partners!*
*Consider one of Rowdy Cowgirl Coachings Couple’s Intensive sessions to learn to see each other in a new light. Our Equine Gestalt Sessions can foster a deeper level of connection and intimacy.*
Embracing the Year of the Snake
As we enter 2025, the Snake’s influence reminds us to tread carefully, listen to our inner wisdom, and remain open to change. Whether in our personal lives, careers, or global affairs, this will be a year for thoughtful action, deep reflection, and the courage to reinvent ourselves.
On the tail end of one of the worst natural disasters on record in the wake of Hurricane Helene, I am taking a few minutes to update and share my recommendations for emergency preparedness. This is not the end-all-be-guide, but it is a summary of some readily available resources which I share links to at the end. I encourage you to take time to learn about the best options and most likely challenges in your area. Those in cities may have a harder time accessing resources outside their homes than those in the country.
I am currently an acupuncturist, coach, and herbal medicine practitioner—but once upon a time I was the Force Protection Officer for my ship and squadron—which meant it was my job to prepare our crew for emergencies. After the Navy, I was a volunteer EMT and search and rescue rider. I’ve lived in areas subject to wildfires, volcanoes, earthquakes, typhoons, hurricanes, tornados, and the threat of terrorist attacks. I’ve seen what can go quickly wrong firsthand. This is not an exhaustive guide but meant rather to help you think about your own needs and start you on the process of developing your plan.
No one ever thinks they will be affected by a disaster—but having lived through one of the worst typhoons on record, washing away buildings and marinas in the San Francisco Bay Area, earthquakes and wildfires disrupting services and transportation, hurricanes, tornadoes and accidental losses of water and basic sanitation due to strikes—I can tell you it doesn’t matter where you are in the world, sometimes S&*t happens. Even if it is not large scale, even a house fire can have less of an impact if you take some time to prepare in advance.
So what should you consider?
In addition to the general considerations I will outline below, it’s important to remember that emergencies happen on different scales and you may face different scenarios. Some realistic scenarios I recommend having plans for because I’ve seen them happen frequently and experienced most of them are:
For each of these, you should have an idea of how you will provide water, shelter, food, and transportation. Think ahead—If you work in dress shoes keep an old pair of sneakers and socks in your vehicle emergency kit so you aren’t left with the prospect of hiking in heels. Ditto for clothing—you may want a change of clothes in that situation. You may definitely want layers. In today's digital age, we are used to hitting a button and being connected to help. It’s fabulous when it works. Think about what you will do if that doesn’t work. If you lose your barn, do you have a place your animals can go? It can seem overwhelming at first. Take a deep breath and break it down.
Water: Your Lifeline in Emergencies
First, look around at your basic needs—water should be first on your list. You can go much longer without food than water. Only cold can kill you faster if you don’t have a way to stay warm. Why don’t I put air on this list? Primarily because if air is your limited resource on a large scale there may be very little you can do. In some areas, it may make sense to have respirators in case of air particles, but water is the thing I’ve seen people struggle with the most.
Do you carry water with you in your vehicles? At home or work—where do you get your water? Is it piped in by the city or county? Do you have a well? How does that well get the water to the surface? Do you have creeks or springs near you? Do they run year-round? Are they contaminated by agriculture or industry? Water is essential. If you rely on city or county water a safe rule of thumb is 1 gallon of water per person per day for basic hygiene needs (brushing teeth and washing hands) and drinking water. If you think you may lose water, fill your tubs and extra sinks and cover them. Saran Wrap may work—test your method before an emergency. In addition, you should have jugs of water, enough to meet your needs for your family and small animals. Livestock are another matter…
Showers and baths use extra water—so how will you keep clean without water? Baby wipes can provide some much-needed sense of cleanliness when water is scarce. How much water can you store? If you have a bathtub—possibly quite a bit—but it will need to be filled while water is available and kept clean. You must have a tight drain plug and a way to filter and purify it before drinking. If you have a well that relies on city power to function is there an option to power it with a generator? If not, you may want to keep extra water on hand. If you have a spring on your land, especially a tested safe one, a gravity-fed spring system can be installed and run no matter what. If you live near a beach, salt water won’t give you extra drinking water but you can certainly wash dishes and even bathe in salt water and rinse briefly with fresh water or wipe off the salt with a baby wipe. This was how we bathed on the sailboat in the middle of the ocean to conserve fresh water.
How to purify water:
Boiling: There are several options. If you have a way to make fire you can boil water. Most sources, including the CDC, recommend bringing water to a rolling boil (full bubbles rising and bursting) for 1 minute and then cooling water before drinking.
Filtration: No fire? No problem— you can use a Life Straw (A straw-like device that filtrates and purifies water) to drink from almost any water source including a puddle. They are amazing and worth having in your emergency kit. They also make pitchers that filter out nearly everything including bacteria.
Bleach: Plain old simple unscented bleach is your friend. I write the ratios on the bottles with a sharpie because if you need to bleach your water to make it safe to drink the internet may not be available to google the ratios. I use different ratios for storing water than for purifying a stock tank to keep algae and funk from growing so I write both those on the bottles and I keep one in the barn, 1 in the house, and 1 in my horse trailer emergency kit. I’m mildly dyslexic so I don’t rely on my memory when it comes to keeping ratios straight in my head. You can find the EPA Drinking Water Guidelines here.
Emergency Food Essentials:
Second on my list of basic needs is food, which includes having a way to prepare said food. Many people rely on freezers and generators to keep their food reserves fresh but generators can fail so your absolute emergency food reserve should be entirely independent of power. If your freezer and generator are going strong—enjoy that steak you saved for a rainy day but don’t let frozen food be your only option.
How much food do you need? 2 weeks per person is a general rule of thumb. Where you live will affect that. Urban areas generally have services back before rural areas but after a severe earthquake or tornado, the roads may not allow for easy restocking. I would plan for a little more food on hand if going out to hunt and forage for some of your food is not an option. If hunting is part of your food planning be sure you have all the needed equipment on hand and know how to safely clean and prepare the meat. Understand that the same disaster that affected you may have also made your food more skittish and pushed it to a less accessible area.
What kind of food? There are options—you can buy kits of pre-assembled freeze-dried food or you can assemble an assortment of canned and store-bought foods. MREs from military surplus are popular (but after serving in the military, I try to avoid them personally). I opt for options made for camping including freeze-dried meals. Whatever your food plan is, be sure you have a way to prepare your food. If it will require cooking be sure you have a gas stove or way to make a fire safely and cookware that can be used on an open flame. At the very least you should have a single camping burner to boil water for drinking and heat food and enough fuel for 2 weeks. There are camping foods designed to be reconstituted with water only, no heating is required. I keep a few of these on hand in case we need a couple of meals that don’t require cooking. It might not be a bad idea to have a couple in the emergency kit of your vehicle as well.
If you have animals you should have enough food for them for 2 weeks on hand; keep a spare bag of food (or case of cans) on hand. You’ll want to use it frequently but if you invest in 1 extra bag so there’s always a full one in the house, you should be prepared. I keep canned food for my cats and dogs so if they aren’t eating well due to stress I can entice them to eat, and it adds a little extra water to their diets. Same for horses—I try not to wait until I’m out of feed to restock, especially any crucial supplements. When there are plenty of bugs out and plants growing I don’t worry about keeping extra feed for my flock as they can forage quite happily if need be, but I do keep extra feed on hand in the winter.
Powering Through:
How will you keep warm or cool? Heat your food and water? Power your lights? If you have a generator, learn how to hook it up, know in advance what it will power, and have a plan to keep fuel for it fresh and usable. Make sure everyone in the house can/learns how to run it. Even if you do have a generator they can sometimes fail. Flashlights and extra batteries are a must. Write when you buy them on the package. Check them periodically and replace them if needed. Keep some candles and matches or lighters as well—they keep for a very long time. Kinetic torches, hand-cranked flashlights, and solar-powered lights can be handy in case of emergency. If you have a wood-burning stove or fireplace be sure you have fuel and kindling on hand. If you live in a hot area, solar or battery-powered fans to keep air moving through the house may be a great investment.
Power also applies to your vehicles. Keep extra fuel for four-wheelers and essential equipment. Try to keep your car at ½ a tank or above regularly—especially if it’s your escape vehicle. All vehicles should have spare water and blankets in them. A space blanket takes up no room at all. Most people carry water bottles these days, keep a couple of extra ones in your car/truck or tucked away with your blanket. If you get stranded in the snow or hot sun, you’ll be happy you did!
Essential Knowledge & Documentation:
In this digital age, information has become one of our basic needs. If the internet is down you can’t just transfer money to your account, look up how to make water safe, or Google directions for an alternate route. Keep a list of critical information such as phone numbers and addresses on paper, along with account numbers and bank information, insurance contacts and policy numbers, social security cards, business EINs, prescription medication lists, and an emergency stash of cash. I recommend keeping a copy of this list and even some key documents in a safe deposit box or at the very least in a sealed envelope with a trusted family member or friend who doesn’t live with you. How much cash depends on your location, needs, and number of family members you need to provide for. Figure your average weekly grocery and fuel bill, add 20% for price gouging and aim to save that amount as a minimum.
Have paper maps of your local area. Print them if you have to know alternate routes in and out of where you live and anyone you care for, and mark them on your map. If you may have to evacuate with animals, drive the route in advance—are you comfortable with it, can you turn around if parts of it are blocked? As you practice your routes, look at it from a worst-case scenario. Are there bridges or low-lying roads that may be easily washed out? Do you know how to bypass them? Are there a lot of trees that could fall on a given section or is it clear? A chainsaw, shovel, and tow chain should be part of your emergency plan if you have space to keep them and your roads have lots of trees. Have a spare tire in your vehicle and know how to use it. Carry jumper cables or a charging box in case of a dead battery.
You may not get stranded at home, so consider talking to co-workers and develop a plan for your workspace as well. Know who can and will give you a ride home if your vehicle can’t handle bad conditions.
If your home is damaged, you won't be thinking about work, so more savings put away for an emergency fund is always wise. Put funds into high-interest savings for an emergency fund to make money while it's waiting. Expect to spend it one day.
Teach your kids who are old enough what to do in case of an emergency. When the earthquake that rattled San Francisco Bay dropped parts of bridges and highways I was just riding my bike home from school and was wondering why the road was so bumpy and yet flat. When I stopped to catch my balance I realized the asphalt was a wave under my feet, power lines were flipping like jump ropes around me—I was staring in awe at the buildings across the estuary in downtown Oakland swaying visibly out of vertical! I knew to keep away from the power lines and any trees. I couldn’t get inside so I waited it out where I was since none of the lines would fall on me.
My parents were at work across that estuary. We didn’t know if the tunnels or bridges to the island were accessible but we knew our jobs. My brother and I knew what to do! We filled all the water tanks and every spare jug on the boat immediately after in case the city water went away—and we waited. Phones were down, power was down. We lived on a boat so were relatively self-contained and there was no chance our structure was damaged. Our job was to stay with the boat. If anything on land made us feel unsafe our job was to get the boat underway and anchor close to the harbor until our parents came back. About 4 hours later our dad made it home. The bridge was open, but the tunnels closed until they could be inspected. About 6 hours later our mom made it home. We all came through it ok. Not everyone did. But I learned that maybe my dad wasn’t so crazy to teach us to think about making sure we had water, food, power, and shelter no matter what.
Go-bags and other considerations:
The idea of having a “go bag” can sound like an extreme prepper mindset, but ask any new mother or father how nice it was to have a bag with everything they would need in the hospital packed and ready at a moment's notice, and you begin to see the value. It doesn’t have to be fancy, but it should be small and easy to grab, and each person should have their own. It doesn’t have to be a huge investment—pick up some backpacks at the thrift store or repurpose last year's school bag—just be sure it fits the person it’s assigned to and is comfortable to carry if needed.
For each adult, you should have 2-3 pairs of underwear and socks, a change of clothes suitable to your outside environment, a headlamp, strike-anywhere matches and a lighter, a knife, a space blanket, shoes you can walk or hike in (especially if you work in dress shoes), maybe a small hikers towel and possibly sunscreen and bug spray. You should also have a small first aid kit with saline for flushing wounds and eyes, a disinfectant, bandaids, individually wrapped alcohol pads, butterfly closures, a suitable fever reducer, some kind of antihistamine, and maybe an ace bandage or two depending on your training. A couple of those previously mentioned camping meals and Life Water filter should also be in this bag along with a water bottle that can be refilled and easily cleaned. Add some single-serving electrolytes for good measure. Also handy to have is part of a roll of toilet paper in a ziplock bag and a spare ziplock bag in case you have to store that used paper. Ladies—have some feminine supplies in there as well. A small travel bottle of dish soap has a myriad of uses from cleaning dishes to helping to defog glasses.
A small solar charger for battery-powered lights and headlamps or cell phones could also be handy, test it before you rely on it. And when you think you have a good pack, go for a long walk with it and make sure it’s not too heavy and fits well.
Those key insurance policy numbers and contact info and your basic maps should be in this bag too—preferably in a waterproof container or at least double ziplock bags. A write-anywhere pen like a Sharpie or paint marker makes it easier to leave notes for people—even on your door if necessary. If you have to leave your home or abandon your vehicle it may be a good idea to write your names, intended destination, and day and time of departure on your wall or door in a visible space. “EG- “leaving for Grandma’s at 111 Safe Lane on foot on Jan 1 at 11:11am—the phone number there is:…..” This will make it much easier to find you.
If you have room, a travel pack of baby wipes is always handy. In cold weather, a good scarf, hat, and gloves are great to tuck in there. If you carry a weapon, add in some spare ammunition just in case. I like to have a compass as well.
If you have children, especially very young children, be sure you have plenty of diapers, formula or baby food, and whatever creams, wipes, and supplies you will need. Keep a special stash of snacks for younger kids. Talk to them about what might go wrong. Practice having no power and eating with flashlights and camp food, and spend an evening keeping busy without electronics. Teach them about safe water and not safe water. Show them where you keep the safe water and extra food. Make sure they have a special place to find phone numbers and names of people who can help them if you aren’t there. You can laminate these. Their go-bags should have extra clothes, shoes, space blankets, diapering supplies, formula & bottles if needed and food, a water bottle and filter, electrolytes for them, and a special “travel buddy” like a small stuffed toy or simple toy like a yo-yo or small kaleidoscope may help make a scary situation easier. If they can’t carry theirs it should easily attach to an adult's bag or be part of it.
For Animals: My dogs will likely be with us if we have to go, so they have wearable dog packs too! Ours contain boots for bad terrain, a collapsible bowl to drink from, lightweight waterproof blankets so they have a dry spot to sleep, water for them and dry food, some basic meds for them (pain relievers and antibiotics suitable for dogs) as well as extra bright reflective collars with our phone numbers on them.
Be careful not to make your dog's backpack pack too heavy. A general rule of thumb is 10% of their body weight if they are in good condition with no joint issues—but no more than 15% max. So for a 100lb dog, that’s 10lbs. Weigh their loaded packs to be sure and teach them to carry the load and wear their boots (if you will use them) well in advance. Not every dog is comfortable in a pack or boots, and during an emergency isn’t when you want to find that out!
Bottom line, try to think through what might be needed. Ask friends and family who have been through similar situations. Ask them what they were glad they had, what they found they didn’t need, and what they would have done differently. Write it out, try it out, and change what doesn’t work for you. There are many resources available. Educate yourself. Take some classes in first aid. The Red Cross offers them. https://www.redcross.org/take-a-class/first-aid/first-aid-training. Your local health department and fire departments may offer basic classes—check with them to see.
A good starting point for making your plan is:
ready.gov. You can find forms for planning, information about basic emergencies, and safety guides. They also have a recommended monthly calendar for reviewing your readiness.
emergency.cdc.gov for more health-related emergency planning resources
osha.gov/emergency-preparedness for workplace preparedness and more details on natural threats (lightning, wildfires, flooding, etc.)
Yours in health,
JennyMarie
Fast Mimicking Diet: What it is, why to try it (or not) & how to sign up!
A few months ago I read The Longevity Diet by Dr. Valter Longo—I highly recommend this book to anyone wanting to learn a way of eating that is well-balanced and linked to a higher degree of health and longevity. I was intrigued by his findings regarding how a low-calorie, vegan diet could mimic the benefit of fasting without muscle-wasting and other negative side effects of a prolonged fast. Over the last 20 years, he has been studying how to use food to promote healing and developed a product line to make it easy to add the Fast Mimicking Diet to a 5-day protocol for the benefits of metabolic reset and stimulating autophagy (cellular clean-up) and cellular rejuvenation.
Several things impress me about his company, L-Nutra:
More information on this can be found on the Prolon Site: https://prolonlife.com/pages/the-science
Here’s what I learned from my test of the 5-day fast!
For this test, my husband Charlie agreed to do the program with me. This was important to me because he is a picky eater and his evaluation of taste and texture would help me rate suitability for a broad range of patients. It was also important because he’s never done any fasting before. I wanted to see how he handled the calorie-restricted diet as well.
Today as I’m writing this is Day 5, I will add to this around Day 7 to capture afterthoughts and later observations but here are some initial results.
Day 5:
I have done calorie restrictions and lighter fasting before. While I did feel hungry here and there, throughout the 5 days—by snacking consistently on the items in my box throughout the day I was never starving, lightheaded or woozy! Day 4 and 5 I did experience some headaches and body aches but they were all localized around the areas of past injuries—I’m assuming this is part of the repair process. None of it was bad enough to make me think about taking something, it was more like a dull ache than pain. The texture and flavors of the items are ok—it’s freeze-dried soups, bars, and crackers. The crackers and olives were my favorite! There are a couple of chocolate-covered rice crisps throughout the 5 days to give a little sweet something.
Charlie was hungry a lot throughout the 5 days—a couple of times he had to add some extra food (a small amount of nuts or a bite or two of cottage cheese). This may have added to the sense of being hungry but he didn’t give up and got through it.
We both limited our physical activity and chose a time when we could rest if we felt like we needed it during the 5 days. I wouldn’t have done a workout but my energy was fine through the 5 days. Charlie definitely slept more but it’s unclear if that was due to napping to avoid feeling hungry or because he was that tired from the process.
The next few days post fast will be telling. I do know I appreciate that I am back to the weight I feel best at. I feel a blossoming of energy and want to work out!
As recommended, we would repeat this process 1x per month for 3 months and then go to 2-3x per year for maintenance. Time will tell if Charlie will do this with me again next month.
Now—who should not do this?
Day 7 update:
I’ve been noticing more muscle soreness after increasing my workout intensity over the last couple of years. I added in a pretty tough workout to see if the fast changed this. I can tell my metabolism is working more efficiently—I’ve actually dropped another pound even though I’m eating my normal amount and another ¼” off my waist measurement. Charlie noticed his clothes fit better—and he’s said he’s willing to do this all again next month as we follow the initial 1x per month for 3 months as recommended by Dr. Longo.
Order your kit HERE (external site)
If you are diabetic, pre-diabetic, or are under treatment by an MD for any condition please contact the office for a FREE CONSULT to determine if this program is right for you.
Summer Healing Herbs: Lily Bulb & Artemisia Tea
It’s tempting to reach for a cold glass of water or sweet tea in this hot weather, but those ice-cold drinks may not be the best way to stay fit and hydrated! In many ruggedly hot climates, the tradition is to drink hot teas that are lightly sweetened to help stay cool. How does that work?
There is some evidence that drinking a warm beverage increases evaporative heat loss potential and, therefore, reduces body heat storage in dry environments that allow for sweat evaporation. The keywords here are dry environments. Think: desert conditions—so when it’s hot and dry that hot drink will help you cool off more. In hot and humid climates the humidity prevents the sweat from evaporating so the benefit of the hot drink won’t be as great unless there is a breeze helping to increase the evaporation or sweat.
As Tolkien wrote in The Lord of the Rings, “Pay heed to the tales of old wives. It may well be that they alone keep in memory what it was once needful for the wise to know.” Oral tradition should not be dismissed out of hand, simply because it initially strikes us as absurd.
In the heavy humid heat of a Kentucky summer, I enjoy this recipe from southern China—this herbal tea made of lily bulbs and artemisia helps improve circulation, drain excess dampness, support the lungs, and boost immune function. It can be enjoyed hot or cool but preferably not iced (and a little honey or stevia is fine). Given that our weather is sometimes humid and sometimes dry, let the weather determine your drink temperature for optimal cooling.
Other teas to help beat the heat include: hibiscus, mint, chrysanthemum, and tangerine peel—either alone or served in pairings.
Plastic-Free July
This article was sent to me by my brother. It is eye-opening and has a shockingly bad prognosis for the future of our planet if we don’t start thinking about ways to reduce our reliance on plastic and look hard at the reality of the hidden costs of recycling:
Quillette Article: Recycling Plastic Is a Dangerous Waste of Time
Change doesn’t happen overnight and it doesn’t happen because the government mandates it. It happens because people change things with how they spend their money. We’ve seen this in the incorporation of stevia and other healthier sweeteners in food, a broader selection of gluten-free options, etc. It also happens because each person does what they can to promote that change. Here are some little ways we at Raja Wellness will be working to reduce plastics:
In my private life here are some things I do to reduce my plastic use:
There are many ways we can make changes for the better—while supporting local farmers and artisans, and choosing natural and organic options!
With the arrival of hot weather, it’s important to take a few steps to maintain optimal health.
Many people understand the importance of hydration but need to understand the need for electrolytes as opposed to just straight water. Unfortunately, many of the sports drinks on the market are full of sugar and processed additives. I recommend you explore some of the home remedies for a natural electrolyte drink. my go-to is natural sea salt, blackstrap molasses, lemon or lime juice, and water. I may even add a dash of apple cider vinegar. The amount of each depends on your personal taste and will change day-to-day depending on your electrolyte needs. A moderate starting point would be 2 to 3 teaspoons of blackstrap molasses, 1/2 teaspoon of natural sea salt, water, and lemon juice to taste.
If you’re lucky enough to have lotus growing on your property or know how to find the local Asian market lotus Leaf (he ye); you can add a little bit of Goji berry to your drink to give you more energy! Hibiscus or Jamaica makes a nice summer tea as well and adds an extra boost of natural vitamin C.
Recognizing the changes in your nutritional needs is also important. What worked as a good plan in the fall and winter time may not be as optimal in Summer. Summertime is when fresh salads, gazpachos, and fruit really shine. Watermelon, cantaloupe, and other melons are wonderful with a little sea salt and help restore hydration. Cucumbers and celery make nice cool platforms for things like hummus and nut paste. Blend walnuts and water and seasonings to taste such as a steak seasoning. Garlic and olive oil can add healthy fats with a new twist.
Being mindful of the heat is critical, especially if you’ve ever had heat stroke in the past. Unfortunately, once you’ve had heat stroke, you’re more susceptible to it in the future—pay attention to how much you are sweating or worse yet—if you stop sweating. Make sure to take frequent rest breaks and avoid the hottest parts of the day as much as possible when physically exerting yourself.
Sleep can be more challenging when the weather gets hot. Comforters and blankets with cooling properties and swapping out your heavy blankets for lighter throws can help ensure a good night's rest.
Contrary to our American conditioning, cold drinks are not the best thing to drink when it’s really hot! When you look at the traditional drinks in areas of the world where it is extraordinarily hot, they still drink hot teas made of mint or similar aromatic herbs to help encourage sweating and maintain a normal body temperature. In the Eastern model, we view the excessive consumption of very cold drinks, especially during summertime, to be particularly damaging to digestion and overall body function. See if you can learn to appreciate a cool drink as opposed to an ice drink. Your metabolism will thank you!
Now is also the time to stock up on vitamin D—but at our latitude, the window for actually absorbing that vitamin D is pretty narrow. The goal is to get 15 or so minutes of direct sun on your skin between the hours of 11 am and 1 pm (the sun is at the optimal angle during these times to maximize production of vitamin D). For most people, this isn’t enough time to burn so you can safely do this without sunscreen.
And of course, if you’re going to be in the sun for longer periods of time, sun, protective clothing and hats (Look for pieces with UPF-rated protection) are a great idea, as well as an all-natural reef-safe sunscreen.
Hopefully, these tips will help you make it through the summer doldrums feeling fresh and full of good health!
Disclaimer: The information provided in this blog post is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen or treatment.
As we take time this month to honor those dads and those who step in as dads when needed, I want to reiterate the importance of self-care for those loving fathers. Too often they get caught up in taking care of others and culturally—we don’t value self-care for men. Sure there are plenty of ads promoting physical fitness, and masculine virility but not so much on taking time to nurture their emotional and social well-being. Social isolation is one of the biggest factors indicating a shorter lifespan for men! Healthy relationships with other men promote decreased depression and anxiety and increased overall wellness. We should be more supportive of these friendships!
Men are more likely than women to suffer from unaddressed emotional traumas as well. This stigma about male mental health is damaging—not only to all of our fathers and father figures but damaging to the boys who will grow into men and fathers in the future. One of the best ways to promote self-care in the next generation is to model it in ourselves. Acupuncture can be a great way to deal with emotional as well as physical issues. And unlike many other approaches, talking about their trauma details is not necessary for effective treatment.
And self-care isn’t just sitting on the back porch with a beer and running the grill for the family. It’s taking time to connect with others who are important to you, whether it’s family members or friends—and to develop those relationships where they don’t exist. Self-care is spending some portion of each day doing something that you love without any expectation of being productive. Many years ago, one of the department heads on my first ship was an ardent maker of rugs. He would take all of his gear on deployment and every underway…and spend at least five or 10 minutes each day working on his latest creation! He caught a lot of flack for this artistic endeavor, especially since it wasn’t anything that could be sold (because to be honest they weren’t that “good” from a technical perspective and it was gasp—what some would consider “girly” art). But I learned something from his persistence and determination in seeking his own happiness and well-being. It was not about doing what was technically “right” or pleasing someone else. It was about spending some time each day doing something he loved. It was evident he was one of the happier, more productive officers on the ship. His kids also felt free to pursue whatever creative endeavors struck their fancy. We should’ve embraced these types of endeavors for the entire crew. So find something that you love to do simply for the sake of doing it!
Lastly, for reasons, I don’t fully understand—men seem to struggle more with nutrition than women. It is almost like there’s a collective denial about their mortality and the need to take better care of themselves. Certainly, this is not all men—and I do see more lately taking the time to learn how to eat well and take care of themselves beyond just hitting the gym. But for those who aren’t quite ready to embrace that level of change yet, I do recommend some basic supplementation for better health to fill those nutritional gaps. These are supplements that will support better cardiovascular and metabolic health. In addition, there are some healthier options for electrolyte drinks and meal replacement than the standard grocery store offerings. They may cost a little more per serving, but the long-term benefit is a worthwhile investment!
For those guys struggling with their health, nutritional counseling is available with Fielding and he has an excellent success rate helping guys figure out a better way to eat while losing excess weight while gaining more energy and better sleep!
A full list of supplements is also available on our Fullscript for easy ordering— here are some highlights:
And as always, if you have a specific health concern, you can book an herbal consultation with JennyMarie
In honor of Mother’s Day, I wanted to focus on something that I hear about quite frequently in the clinic—the struggle to maintain a connection with children in a culture where digital media and peers are often given more value than family. I see a growing sense of anxiety about how to maintain a meaningful connection with those they love. And yes, all of these same struggles and concerns are felt by dads too! (More on that next month!)
In today's digital age, social media has become a predominant force in our lives, often affecting the way we connect with others, including children. As a result, many people experience anxiety and disconnection from their children due to the constant distractions and pressures of social media. These pressures can be both from the parent’s relationship with social media and their children’s. By implementing some simple tips and strategies, you can enhance your relationships with your children and reduce anxiety in the process.
1. Quality Over Quantity: In the age of social media, it is easy to get caught up in the quantity of time spent with our children rather than the quality of that time. Instead of being physically present but mentally distracted by social media, prioritize being fully engaged and present with your children during the time you spend together. This can include setting aside dedicated device-free time for bonding activities such as playing games, going for walks, or simply having meaningful conversations.
For example, instead of scrolling through social media while your child is talking to you, put your phone away and actively listen to what they are saying. Engage in a genuine conversation and show that you value their thoughts and opinions. Quality time is essential for building a strong connection with your child.
2. Active Listening: One of the most effective ways to connect with children is through active listening. By showing genuine interest in their thoughts, feelings, and experiences, you can strengthen your bond with your children and create a safe space for open communication. This can be achieved by putting away devices, maintaining eye contact, and practicing empathy and understanding. In addition, remember to listen to understand and ask clarifying questions to help ensure you understand the other person fully.
For instance, when your child (or anyone else) shares something important with you, give them your undivided attention. Put your phone on silent and make eye contact to show that you are fully present. Ask open-ended questions to encourage further conversation and let them know that you are actively listening and interested in what they have to say.
3. Lead By Example: Children learn by observing the behavior of their parents, so it is essential to model healthy social media habits and prioritize real-life interactions over virtual ones. You can instill these values in your children and strengthen their relationship skills by demonstrating the importance of face-to-face communication, active listening, and genuine connection.
4. Remember its Design: Every social media platform is designed to be addictive to trigger an unconscious-seeking reflex and keep you scrolling. Much like our food system has invested in understanding how to keep you buying their food-like product without thinking about that choice, our digital platforms are investing in keeping your interest—it’s how they successfully place ads for your consumption and make their money. I’m not saying trash your accounts and eschew the internet. I am saying to be mindful of the purpose of these systems and use them for your benefit rather than allowing yourself to be used by them.
For example, make a conscious effort to limit your social media usage. Instead, spend quality time together engaging in activities that promote bonding and connection. Show them that relationships and interactions in the real world are more valuable than virtual ones!
The prevalence of social media in our daily lives can pose challenges to meaningful connections with our children. By prioritizing quality over quantity, practicing active listening, and leading by example, you can reduce anxiety and foster deeper connections with your children.
Some recommended reading: Hold On to Your Kids by Gordon Neufeld, PhD
If you want to challenge your thinking, Punished by Rewards by Alfie Kohn, presents some radically different ideas on how we relate to our children and makes some good points about how thinking about how and when we use extrinsic rewards may deepen our connection with others—especially kids.
Admittedly, online safety isn’t something you see a healthcare professional for—but I do see a lot of email and user names on intakes and in our system. I am amazed at how much information people accidentally give away with their choices. Many of you know I was an officer in the Navy. What many of you may not know is that while my official designator was “Naval Nuclear Power Officer” my actual expertise and where I spent the most time working as an officer and civilian employee of the Navy after that—was in something called “Anti-Terrorism and Force Protection”. Under the “Force Protection” side, we trained sailors in basic self-defense practices for better personal safety (situational awareness, evaluating risk) and online safety.
In the years since then, I have seen friends' children stalked by online predators, some of whom even came calling in person. I have watched people give away critical personally identifying information unintentionally, and more shockingly, worked with a surprising number of people who are survivors of sex trafficking. The majority of those survivors were not trafficked in foreign countries—it was right here at home. Some were recruited by school friends, some by family members, and some by people they met online. Many of those school friends knew to target them because they had been identified in advance through their online profiles. So in the spirit of being smart and protecting yourself online, here are some basic prevention measures lessening the odds of the minor annoyance of having your Facebook account hacked—to the major annoyance of having your bank account hacked—or the nightmare of having your child targeted online.
Do’s:
Any of these as part of your username or your email gives away information that makes it easier for someone to impersonate you online.
In one case, a scammer texted a photo of “his” driver’s license to prove who he was (a blurry hard to read one that clearly was fake to someone with good eyes) but to an elderly woman with poor eyesight who assumed that if he sent his drivers license, it must be legit! She was lonely and he was very interested in her and she wanted it to be true—if only she could send him some Apple gift cards and an iPad, he would trade those for a bus ticket to come meet her in person…She ended up selling off most of her jewelry and using most of her savings to “help” him and then once she was out of money—he vanished and ghosted her.
Good online safety practices can reduce the stress and anxiety of being online. Practice what you preach to your kids and take care of your elders online too!
As March unfolds and St. Patrick’s Day festivities commence, amidst the choice of a pint for many, it's important to pause and address the topic of liver health. The liver has many roles in the body:
As a result of these key functions, liver dysfunction can have a cascade of effects including:
Is that last one a surprise to you? It was to me! I was listening to a podcast on kissing spine— an arthritic condition in horses that has become more prevalent. The discussion went to findings in dissections of horses with kissing spine showing bone level bruising throughout the body AND liver pathologies, and that further, when horses with kissing spine were given liver supportive treatments, the disease progression slowed dramatically or even stopped. So I had to dig deeper—was there research into the role of liver dysfunction in arthritis in people? And the answer was a resounding yes.
Now in classical biomedical standards, the liver is not considered diseased until it’s near failure— jaundice, ascites, major problems...but there is also a clear association in the literature between hepatitis B infections and arthritis. So why wouldn’t earlier-stage liver issues from other causes have the potential to cause joint and bone changes? The research certainly points that way. Given all the things our liver does for us, I’ve had a change in perspective. With the abundance of liver-supportive herbs available to us that are safe, why not just plan on a quarterly liver cleanse to help keep that lovely organ happy and healthy?
*If you take supplements, herbs, or prescription medications—do review this protocol with your health care provider or herbalist*
Do keep in mind—all the cleanses and tonics in the world won’t be able to make up for a poor diet! So on a daily basis, remember that your food and drink choices matter! Sugar, alcohol, and junk food add a strain to your liver. Herbal teas, nutrient-rich veggies, and fruits support your liver.
On a daily basis the following herbs can gently support your liver and blood:
In terms of a safe liver cleanse, MediHerb has some lovely herbal complexes to both cleanse and support the liver. So every quarter, I recommend the following protocol: Raja Wellness Quarterly Liver Cleanse
Starting the cleanse with LivCo around the full moon taps into the clearing energy of this celestial body (stay tuned next month where I discuss parasite cleanses and the pull of the full moon for more details). Then take a break for a few days and start the “tonifying” phase with Livton to support the liver as the energy of the new moon helps guide the herbs into a building phase. For most people, doing this 4 times per year will be sufficient. If you don’t regularly take prescription medications, aren’t drinking alcohol on a weekly or daily basis, get plenty of exercise, and manage your stress—then 1-2x per year will be plenty for this cleanse.
In addition to the herbs, I recommend following a liver-friendly diet rich in plant-based proteins, vegetables, and some high-quality fish in addition to nuts, olive oil, and fruits. There is a multitude of research into nutrition for longevity, reduced disease, and health. The common theme among these findings is: to eat a diet high in vegetables, plant-based proteins, and whole grains with small amounts of fruits, grains, and animal proteins. Olive oil, coconut oil, and nuts all have protective properties for the brain and liver. As Jack Lalanne used to say “The longer the shelf life, the shorter your life”. Those handy packaged “foods” are often no longer actual food but merely a food-like product!
Stress and psychological factors have a direct impact on the function of the liver. The more you can regulate stress through lifestyle and exercise, the better the liver will function. In Traditional Chinese Medicine, the liver is represented by the wood element—spring is the time of liver growth with new growth reaching and bending to new heights. A healthy wood element is flexible like the young tree, bending with the wind rather than breaking. The color associated with the liver is green and stones like peridot and malachite can support liver function. And yes, regular acupuncture has been shown to reduce stress and increase overall health- even for healthy patients a quarterly “tune-up” with your acupuncturist can keep new problems from emerging. For patients with a high-stress life or who engage in intense physical training- monthly sessions help keep problems at bay.
Why are we so passionate about mental health at Raja Wellness?
The link between mental health and cardiovascular health is quite significant. Stress, especially chronic psychological stress, has a profound impact on the cardiovascular system. When the “stress response” is activated, the body secretes glucocorticoids, epinephrine, and other hormones, while inhibiting the secretion of growth hormone, insulin, and reproductive hormones. The sympathetic nervous system is also activated, leading to increased heart rate and blood pressure, among other physiological changes that divert blood to areas needed for immediate survival, such as the muscles and lungs, and away from non-essential areas like the gut and reproductive organs. This response is adaptive in the short term, but chronic activation due to chronic stress can lead to serious cardiovascular issues such as hypertension, atherosclerosis, and myocardial ischemia.
This connection between mental health and cardiovascular health highlights the intricate intertwining of psychological and physiological factors. The body's response to chronic stress can have detrimental effects on the cardiovascular system, emphasizing the importance of managing and addressing mental health to promote overall well-being, including cardiovascular health.
Acupuncture has many benefits for cardiovascular health:
1. Stress Reduction: Stress is a known risk factor for cardiovascular diseases. Acupuncture has been shown to modulate the body's stress response, potentially reducing the impact of stress on the heart and blood vessels.
2. Blood Pressure Regulation: Studies indicate that acupuncture may help in regulating blood pressure. By targeting specific acupuncture points, practitioners aim to optimize blood circulation and blood pressure levels, contributing to better cardiovascular function.
3. Inflammation Management: Chronic inflammation is closely linked to cardiovascular conditions. Acupuncture may exert anti-inflammatory effects, potentially reducing the systemic inflammation associated with heart disease.
4. Enhanced Circulation: The stimulation of acupuncture points is believed to enhance microcirculation, improving blood flow to vital organs including the heart. Enhanced circulation can promote heart health and overall cardiovascular function.
5. Complementary Therapy: Acupuncture is often used as a complementary therapy alongside conventional medical treatments for cardiovascular issues. It may help alleviate symptoms, improve overall well-being, and enhance the effects of standard cardiovascular care.
While acupuncture has clear benefits for cardiovascular health, we recommend individuals consult healthcare professionals before integrating acupuncture into their treatment regimen. Moreover, acupuncture alone may not be enough for people dealing with chronic stress.
Learning to manage our stress is a key part of maintaining heart health—and that’s where professional mental health care is so important as part of your overall wellness.
Herbal formulas also play an important role in heart health. Many formulas have been shown to reduce cholesterol and blood lipid levels, decrease inflammation, and increase peripheral circulation. For example, Clear Mind Formula is one of my favorite herbal formulas for heart health, especially here in Kentucky because of its natural antifungal and antimicrobial properties. This is a raw herbal concoction that we make in-house. We do recommend consulting with a trained herbalist before incorporating any herbal remedies into your care plan.
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For more information, please don’t hesitate to call us at 270-506-3853 today!
References:
1. Wayne PM, Kaptchuk TJ. Challenges inherent to t'ai chi research: part II-defining the intervention and optimal study design. Journal of Alternative and Complementary Medicine. 2008;14(2):191-197.
2. Fu, C., Zhao, N., & Liu, Z. (2013). Chronic pain: acupuncture and related therapies. Springer Science & Business Media
3. Chen J, Ye C, Yang Z, Zhang C, Li P, Xu B, Wu A, Zhang X, Xue X. Erchen decoction to reduce oxidative stress in dyslipidemia phlegm-dampness retention syndrome mice: In vivo mechanism revealed by metabolomics (liquid chromatography-mass spectrometry). Phytomedicine. 2023 Jul;115:154808. doi: 10.1016/j.phymed.2023.154808.
