A good sweat is one of my favorite forms of self-care and stress relief. When I was lucky enough to have access to a steam room followed by an ice cold shower, I felt my tolerance to the cold of winter increase when I emerged from those 20-30 minutes of escape and bliss. Outside of those subjective benefits, sauna has been shown to positively impact many areas of wellness, including overall longevity. MyCeliated Wellness is pleased to provide our clients with access to these benefits in the form of an infrared sauna with chromotherapy. In this article you will find the scientifically proven benefits to sauna. We welcome you to experience them yourself at our office!
Increased Cardiovascular Fitness
Studies on individuals with CHF were found to have improved 6 minute walking distances, reduced cardiothoracic ratios on chest X-ray, and reduced classification of disease after 2 weeks of sauna therapy
In people with CHF and PVCs, sauna use was shown to reduce the number of PVCs after 2 weeks of sauna use
Sauna use has been shown to help with peripheral artery disease
For individuals with chronic total occlusion arteries with failed or rejected intervention 3 weeks of sauna use was found to improve the scoring indices of defect reversibility on myocardial perfusion scans.
Sauna use has been found to have a 63% risk reduction for sudden cardiac death
45 minute sauna sessions were found to improve cholesterol levels after 2 weeks of use.
Faster Recovery
Better Sleep
Pain Reduction
Four weeks of sauna sessions was found to reduce pain and stiffness for those with rheumatoid arthritis and ankylosing spondylitis, results were dependent on sauna use
A study on individuals with fibromyalgia that used 12 weeks of combined far-infrared sauna and underwater exercise therapy found reduction in pain and improved quality of life for sauna users.
Sauna use improved pain, depression/anxiety symptoms, and fatigue for individuals with chronic fatigue syndrome/myalgic encephalomyelitis
6 weeks of sauna use improved the experience of those with chronic tension headaches with a 44% reduction in intensity of headache
In a study on chronic pain and sauna use, participants were found to have a decreased anger score in the 4-week sauna use group.
Brain Health
Sauna use has been found to have a 66% risk reduction of dementia and a 65% risk reduction of Alzheimer’s disease, this could be due to an increase in blood flow to the brain related to sauna use
Mental Wellness
4 weeks of sauna sessions on a group of 28 people experiencing mild depression reported improved somatic complaints, improved hunger scores, and improved relaxation scores.
Respiratory Relief
For individuals living with COPD, sauna can improve FEF50, decreased pulmonary artery pressures during exercise, increased exercise times after sauna exposures, reduction in symptom scores, and improved oxygen saturation during exercise.
Improved peak nasal inspiratory flow rates and improved forced expiratory volume at 1 sec (FEV1) in individuals with symptomatic allergic rhinitis.
Stress Relief
Lower cortisol levels in sauna users.
Enhanced Immune System
Saunas can reduce oxidative stress in the body
Reduction of Toxin Burden
Sources:
Blum N, Blum A. Beneficial effects of sauna bathing for heart failure patients. Exp Clin Cardiol. 2007 Spring;12(1):29-32. PMID: 18650976; PMCID: PMC2359619.
Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018 Apr 24;2018:1857413. doi: 10.1155/2018/1857413. PMID: 29849692; PMCID: PMC5941775.
Garlic is hands down one of my must have herbal allies!
We have all heard the mystical tales about garlic warding off vampires, well guess what? Those stories hold some truth! Garlic is BIG protection energy! Not only is garlic a base to delicious culinary dishes, garlic is also foundational to a healthy immune and cardiovascular system. Garlic shows up in so many ways to enhance our overall wellness and its impact lands a big punch!
peeled garlic ready for a tamari bath
Garlic or Allium sativum, is a member of the Liliaceae/Allicaceae or lily family. Garlic has been used in almost all cultures with documentation going back 5,000 years in Sanskrit writings. Egyptians used garlic as currency and called upon it and onion as deities. Hippocrates and Aristotle also wrote about using garlic for medicinal purposes. Garlic was confirmed to be antiseptic and antibacterial in Western Medicine in 1858 by Louis Pasteur. Garlic was traditionally used as for ailments impacting the lung, as an antibacterial/antiviral for pneumonia/bronchitis/cough, as an expectorant, to lower blood pressure, treat colds, gastric ulcers, bacterial diarrhea, sinus infections, vaginal yeast infections, ear infections and to dress wounds. Garlic’s name comes from celtic word, all “burning or stinging” and latin word sativum “planted/cultivated”. The English version, garlic, means spear plant. In WWI, garlic was used as a poultice to prevent wound infections and governments would offer subsidies for planting garlic due to the lack of antibiotics available. Until the late 1950’s it was common for U.S. physicians to use garlic when treating high blood pressure.
an all round powerhouse
I first learned about garlic’s power when a friend of mine cut it up and swallowed it like a pill. They said they felt a cold coming on and this is what they had been taught to do as prevention. For some reason that stuck with me. I think I was given garlic pills when I traveled to Mexico with a high school friend, but that didn’t spark my interest in the same way. One of the reasons that garlic is so potent when it comes to pushing out colds or flus is that it detoxifies through your lungs. This means that it takes its biochemicals & magical powers and moves them through your lung tissue before being expelled with your breath. Many plants have a tissue infinity and the lung is that for garlic.
Garlic is a heart healthy food! From lowering your blood pressure to moderating cholesterol and triglyceride levels, garlic supports balanced functioning of your cardiovascular system. By reducing oxidative stress, garlic protects your vessels and reduces coronary artery and peripheral vascular disease. A 4 year RCT study found that the group taking 900 mg garlic tablets a day had a 2.6% reduction in plaque volume while the control had a 15.6% increase. Additionally, garlic can lower blood sugar and mediate nitric oxide synthesis to make your vessels are more elastic, which also helps prevent heart attack and stroke.
As for your immune system, garlic shows up as the most broad spectrum antimicrobial actions of any substance!! Allicin has antimicrobial activity against bacteria, fungal, and local yeast infections. Diallyl sulfide and other sulfur components may raise levels of glutathione S-transferase, which helps detoxify carcinogens and are antiviral against herpes simplex, HIV, and cytomegalovirus in vitro. Garlic also acts as an inhibitor for inflammatory prostaglandins. Fresh garlic has been found to be effective against antibiotic-resistant pneumonia, viral lung/sinus infections, and colds. Ingestion of both cooked and raw garlic has been shown to lower levels stomach, prostate, and intestinal cancers. Garlic has even been shown to be effective against anthrax!
A wonderful remedy for an earache is well strained mullein garlic oil! There is a great variety at Fresh Thyme & it is my go to when I feel any ear pain coming on. A few drops goes a long way! Treat both sides and enjoy almost immediate relief.
In addition to working as a preventative against gastrointestinal cancers, fresh garlic is active against H. Pylori and traveler’s diarrhea. This is why my friend’s mom had us take garlic supplements when we were traveling in Mexico. Studies have shown fresh garlic juice works against pathogenic intestinal bacteria that might end up in your belly when you are traveling in a terrain you are not used to.
A study done on children with hepatopulmonary syndrome were shown to have increased oxygenation and less dyspnea when given garlic. Garlic syrup is a wonderful staple to have on hand when dealing with asthma, coughs, and upper respiratory illnesses. Do be mindful that children under the age of one should not have honey.
Chopping & letting it rest is an important step in activating the garlic This can be done by cutting it or crushing it with the side of a knife and letting it sit 10-15 minutes. Through this activation or enzymatic breakdown, alliin gets converted to allicin, which is where the smell comes from. Do not cook garlic for long periods of time or on very high heat as it loses some of its benefits.
Yes, garlic sounds so wonderful, but there are some things to consider. Garlic can cause heartburn, nausea, flatulence, GI upset, especially when eaten raw. One way to avoid this is to not eat it before bed or lying down or to try Tamari Fermented Garlic, which is said to have less side effects because it has a much toned down garlic punch. Cooking with garlic and garlic oil can also have less side effect. I have also heard that eating garlic with parsley reduces garlic breath. I tend to just rock the garlic lifestyle, dosing at night, knowing that it is working its magic. If you are worried about the smell do know one thing: studies have shown that odorless garlic tablets are not effective and it is really the allicin that provides the odor and support.
Garlic is also not to be taken 4-7 days before a surgery or if there is a lily or garlic allergy. Consider the amount of garlic you are eating if you are breastfeeding as well. There is a chance that it may be too strong for the baby’s belly.
If you do decide to add garlic to your routine 500-600mg 2-3x per day has been shown to have the above mentioned effect. This is the equivalent to about a half a clove of garlic 2-3x/ day as tolerated. Most people cook with at least 3 cloves of garlic, so as long as it is not over cooked, garlic provides its benefits as a nutritive food as well.
Some other pharmacological considerations to review before adding garlic to your routine include being mindful with the amount of garlic you consume it you are taking medications for high blood pressure, to lower your blood sugar, or any blood thinners/antiplatelets (5-20 cloves are thought to be equal to one 650mg aspirin, but without the long-term impact on platelet inhibition). Garlic also reduces the effectiveness of cyclosporine (immunosuppressant) and saquinavir (HIV rx).
tamari garlic is one of my favorite preparations & makes garlic a lot easier to take
Another magical thing is that garlic can propagate from single cloves planted in the ground in late fall, being mindful that they don’t start growing early. Plant pointy side up. When the cold starts to come in, cover them with mulch and then remove the mulch in spring to let the ground warm. You know it’s time to harvest when the garlic green tops are starting to fall down, but there are still 6 green leaves left. Let your harvest dry in a warm, airy place and then store in a cool, dry place. Continue this process every year and your garlic supply will time travel with you. Old World Garden Farms recommended soaking the bulbs in baking soda water overnight. I tried this for my bulbs this year. It is fun to have something growing in your non-traditional growing months in a cold climate like the Midwest.
Continually amazing, you can replant garlic for next year’s harvest!
Not only is there a diverse, lengthy list of ways garlic benefits our health, but garlic is also extremely accessible and affordable. I am pretty sure some Kwik Trips even have garlic. This transcendence through barriers is what makes kitchen remedies like this medicine for the people. Herbalism does not have to be fancy, expensive, or complicated, it just has to work. Garlic is a perfect example of that. Despite all this simplicity, garlic’s full body flavor and warming smell invites you to collaborate with its power in all the ways you can. From cooking to acute health situations, garlic is there for you. What are some unique ways you have worked with garlic? Does your family or culture have a special tradition or folklore surrounding the power of garlic?
***Information not meant to diagnose, prevent or treat any illness, disease or any other medical, mental, or physical condition. Consult your doctor prior to adding to your routine if you currently take any prescription medications, pregnant or breastfeeding
Sources:
Bayan, Leyla et al. “Garlic: a review of potential therapeutic effects.” Avicenna journal of phytomedicine vol. 4,1 (2014): 1-14.
Buhner, S. H. (2012). Herbal antibiotics: Natural alternatives for treating drug-resistant bacteria. Storey Pub.
Damrosch, B. (2008). The garden primer. Workman Pub.
Garlic. Garlic – American Botanical Council. (2021). Retrieved December 15, 2021, from
The name might be new, but concierge nursing takes it back to the basics. Welcome to personalized healthcare at its finest.
When you think concierge, typically your mind goes to a service at a hotel or maybe even concierge physician services. Basically concierge means a personal attendant. Someone who is there to address the little things so you can enjoy the bigger picture. That is the main goal of MyCeliated Wellness. Helping you with all the fine details of your health journey so that you can enjoy the bigger picture, your life and family!
As a nurse who works all over the hospital and in home health, most of the people I meet never thought they would be in the position they are now. Whether that is recovering from a major surgery or taking care of a loved one. That is totally fair! Unless you intentionally went to nursing or medical school or work in a field like early childhood education, not many people set out to be full time caregivers. Suddenly having to step into that role, even if it was planned, can be very overwhelming. You now have to learn a whole new field in an extremely short period of time, while also balancing your typical day and family responsibilities.
Thats where MyCeliated Wellness Concierge Nursing comes in! We provide our clinical training, bedside experience and holistic caring approach so that you can focus on getting better or being a family member. Medications, drains, wound care, and post-surgery recovery feels stressful when you don’t know exactly what to look for or second guess the 10 minutes of discharge teaching when you look back on your education packet. We provide nursing assessments, check your vitals, pick up your medications, provide wound care, and can even set your home up for success so that you can just work on healing.
Not only can MyCeliated Wellness provide in home care, but we also can serve at the additional listening ear at your discharge and follow up appointments so you don’t miss any important details. With a nurse by your side you don’t have to worry about not understanding or forgetting anything. We work with you to reinforce all the important aspects of your recovery journey and there is never a time limit so you won’t feel rushed or like you are taking up too much of the staff’s time. You are our main priority!
From transportation to overnight nursing care and assessments, MyCeliated Wellness Concierge Nursing is here to make your health journey as smooth as possible. We take away your stress and worries so that your main priority is your recovery. Reach out today to schedule a FREE 15 minute consultation to learn more about how concierge nursing can improve your health outcomes and recovery journey!
One way I keep each day fresh & new is to watch the roadsides of my daily drives. I name the plants I see as practice and also note the newcomers to scene. When I was in St. Louis at the very end of spring, that felt like deep summer there, this blue roadside flower caught my attention. It wasn’t until the end of June that this plant made its debut for the season in Northeast Wisconsin, and now it is lighting up the roadsides. My investigation revealed that this is chicory, and my mind was blown. Chicory is known as a coffee substitute, so my brain had a hard time putting this delicate periwinkle-esque flower in the category of a more earthy, warming taste.
Curbside chicory.
Chicory is a Eurasian plant that found its way to our roadsides where it, at least in my world, happily takes its place when in full bloom. Its stems are stick straight like branches, that weep milky contents when cut. The stems shoot from the ground and its alternating leaves and flowers take turns decorating the ascension. Chicory’s lower leaves are covered with hairs that can grow up to eight inches. In NorthEast Wisconsin, chicory is the star of the show from the end of June until October, when the scene primes for fall with explosions of goldenrod.
Chicory showing off in an otherwise “unused” industrial lot.
As I mentioned, chicory is most popularly known for being either mixed with or replacing coffee. It is thought that roasting chicory root for coffee started in Holland in the late 17th century. We cannot forget that chicory was used in practice all the way back to ancient Egypt, but the coffee mix may be a more modern use. Since the United States Civil War, chicory has been used as a rationing measure to stretch the coffee supply. To this day it is used in the Cafe du Monde blend as a New Orleans staple.
Chicory is a resilient grower, I even saw blooms on the ground level popping back up after being mowed.
My research revealed some other interesting uses for chicory and I highly recommend the Elder Hour podcast episode on the more magical uses of chicory. A topic that kept popping up in my research was the benefit of chicory in feed additives for chickens and pigs. In the study done on chickens, one day old broiler chickens were fed a control feed or feed with probiotics or a percentage of chicory. The control group was found to have higher triglycerides, LDL and lower HDL cholesterol levels as well as more incidents of E. Coli in their gut flora than the groups fed chicory or the probiotic blend. This gives a different form of evidence for what we know chicory to be, hepatoprotective and beneficial for metabolism functions like blood sugar and cholesterol. The study on pig feed also showed that supplementation of chicory is hepatoprotective, serves as an antioxidant, and modulates how the liver’s cholesterol metabolism.
Can you spot the chicory?
While chicory has served its social purpose across time, its addition to coffee culture also adds amazing health benefits. As mentioned above chicory is protective to the liver and enhances the body’s metabolic pathways, including blood sugar regulation. If you choose to add chicory to your morning coffee not only are you jump starting your mental system, but also your gastrointestinal system we well. Chicory is a prebiotic food and is helpful for digestive issues and ulcers. This blend may make coffee less harsh on a sensitive stomach or replace it completely for those just looking for that earthy grounding taste to start their day (add dandelion and cinnamon for ever more benefits!).
In our modern world, chicory loves rough edges, filling them with their delicate, yet ridgid touch.
Last but not least, chicory is known for its benefits to your immune system. Chicory seed and root extracts have been found to be antibacterial, antifungal, antiparasitic, antitumor, antiprotozoal, antiaging, and an antioxidant! Learning all of this is inspiring me to add chicory to a mushroom/dandelion root blend to really soak up so much goodness to boost me in these coming cold winter days!
Yet again I am so glad I followed my curiosity and was not afraid to admit I didn’t know something. Following the powder blue trail led to a greater understanding of chicory. I also gained another plant ally on my team to help keep my liver and immune system functioning to the best of their abilities!
Sources: The Lost Book of Herbal Remedies – Apelian, Ph.D & Davis
Khoobani M, Hasheminezhad SH, Javandel F, Nosrati M, Seidavi A, Kadim IT, Laudadio V, Tufarelli V. Effects of Dietary Chicory (Chicorium intybus L.) and Probiotic Blend as Natural Feed Additives on Performance Traits, Blood Biochemistry, and Gut Microbiota of Broiler Chickens. Antibiotics (Basel). 2019 Dec 20;9(1):5. doi: 10.3390/antibiotics9010005. PMID: 31861921; PMCID: PMC7168175.
Lepczyński A, Herosimczyk A, Ożgo M, Marynowska M, Pawlikowska M, Barszcz M, Taciak M, Skomiał J. Dietary chicory root and chicory inulin trigger changes in energetic metabolism, stress prevention and cytoskeletal proteins in the liver of growing pigs – a proteomic study. J Anim Physiol Anim Nutr (Berl). 2017 Oct;101(5):e225-e236. doi: 10.1111/jpn.12595. Epub 2016 Nov 17. PMID: 27859709.
Pouille CL, Ouaza S, Roels E, Behra J, Tourret M, Molinié R, Fontaine JX, Mathiron D, Gagneul D, Taminiau B, Daube G, Ravallec R, Rambaud C, Hilbert JL, Cudennec B, Lucau-Danila A. Chicory: Understanding the Effects and Effectors of This Functional Food. Nutrients. 2022 Feb 23;14(5):957. doi: 10.3390/nu14050957. PMID: 35267932; PMCID: PMC8912540.
It’s a journey that will never end, so here are some pointers for starting off when the knowledge pool can feel very, very vast and let’s be honest, a little intimidating!
Celia with a tentative ID of usnea lichen while exploring the land where her brother lives in Missouri.
-Learn one thing at a time!
I get it! You are enthralled with connecting with plants and maybe even foraging a few, but by taking a small step back you are actually setting yourself up for greater success. The Internet makes us think we have to know all the things and maybe we even have a little imposter syndrome feeling like we don’t know as much as others, but remember all the time it took that person to be that knowledgeable. Passion is the key in the door and you need to direct it so that its a tool for you and a sustainable interest. I constantly have to reign in my Gemini moon and find my flow. I’m still learning too. IT. WILL. NEVER. STOP.
Wild Mustard at a local park.
-Repetition
Once you pick one or two things to learn about, repetition is KEY! Just like how you see a red car once you think about a red car, the plants will come to you in waves. Listen and learn from this flow. Did you hear about a plant several times in a short period of time? Notice that, see how others are connecting with it. This form of learning is much more impactful because you will have experiential, sensory memories of the plant and the connection is that much stronger.
Labeling your pictures from plant walks helps you remember what you saw.
-Know Your Neighborhood
Plant ID is a skill that needs to be practiced. This includes learning leaf shapes, flower patterns, key identifiers and noticing how one plant is unique compared to others that grow around it. Noticing the diversity that grows in your yard or neighborhood is a great place to start. Not only that, but it will help you feel even more connected to the environment around you. Spring and Summer is a great time for this because you will notice as each plant takes its turn to shine while flowering. Watch as the dandelions, violets and wild mustard bloom, now peonies are reaching peak and soon the landscape will change again. It is an ever evolving cycle that will open your mind, heart and soul to the beautiful cyclical flow of nature constantly happening all around us.
The beloved, but for some annual annoyance….dandelion!
-Take a walk!
Take all the tips above and head outside! As I walk I scan the area, noticing what is around me and when I see something I know, I greet it, name it and observe. Where is it growing, what stage is it in, the joy I feel interacting with it. Just because you see a plant doesn’t mean you need to know everything about it or take anything from it. Each interaction is a learning experience and is making a deep impact on your relationship with the world around you and you path within it. You don’t need to have the intention of foraging to go on a plant ID walk. By simply noticing the world around you you might notice a greater sense of awe, peace, and happiness within you. This is a form of meditation within itself. So head outside and enjoy!
*same can be done while driving and noticing the roadside changing
Late spring expression of a wild cherry tree.
-Learn from others
Tis the season for plant walks and a variety of different plant/herbalism/nature classes. Search Facebook events, google search local herbalists and keep your eyes peeled for events that might be of interest to you. Learning from more experienced people in the area of your interests helps uplevel your knowledge base. In terms of plant ID, reading books is not enough. You need to get out and have first-hand experiences with the plants in order to fully get to know them. These classes also help reinforce safety and ethical practices, which are essential to working with plants and nature. You might even make a friend or two…or if you are like me have your mind blown open and realize a deeper calling within yourself! Possibilities are endless when you open your heart on a deeper level to mother nature.
