Andrew Weil's Blog: Dr. Weil's Healthy Living Blog, page 5

Three Breathing Exercises And Techniques

“Practicing a regular, mindful breathing exercise can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.”
Andrew Weil, M.D.

Since breathing is something we can control and regulate, it is a useful tool for achieving a relaxed and clear state of mind. I recommend three breathing exercises and techniques to help relax and reduce stress: The Stimulating Breath, The 4-7-8 Breathing Exercise (also called the Relaxing Breath), and Breath Counting. Try each of these breathing exercises and techniques and see how they affect your stress and anxiety levels.

Breathing Exercise 1 : The Stimulating Breath (also called the Bellows Breath)

The Stimulating Breath is a yogic breathing techniques. Its aim is to raise vital energy and increase alertness.

Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. This is a noisy breathing exercise.Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm, suggesting a bellows. Breathe normally after each cycle.Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute.

If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort at the back of the neck, the diaphragm, the chest and the abdomen. Try this diaphragmatic breathing exercise the next time you need an energy boost and feel yourself reaching for a cup of coffee.
Watch a video of Dr. Weil demonstrating the Stimulating Breath.

Breathing Exercise 2 :The 4-7-8 (or Relaxing Breath) Exercise

The 4-7-8 breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do it in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

Exhale completely through your mouth, making a whoosh sound.Close your mouth and inhale quietly through your nose to a mental count of four.Hold your breath for a count of seven.Exhale completely through your mouth, making a whoosh sound to a count of eight.This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.

Note that with this breathing technique, you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This breathing exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it, but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens – before you react. Use it whenever you are aware of internal tension or stress. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.

Watch a video of Dr. Weil demonstrating the 4-7-8 Breath.

Breathing Exercise 3 :
Breath Counting 

If you want to get a feel for this challenging work, try your hand at breath counting, a deceptively simple breathing technique much used in Zen practice.

Sit in a comfortable position with the spine straight and head inclined slightly forward. Gently close your eyes and take a few deep breaths. Then let the breath come naturally without trying to influence it. Ideally it will be quiet and slow, but depth and rhythm may vary.

To begin the exercise, count “one” to yourself as you exhale.The next time you exhale, count “two,” and so on up to “five.”Then begin a new cycle, counting “one” on the next exhalation.

Never count higher than “five,” and count only when you exhale. You will know your attention has wandered when you find yourself up to “eight,” “12,” even “19.”

Try to do 10 minutes of this form of meditation.

Watch a video of Dr. Weil demonstrating Breath Counting.

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016.

Reviewed by Andrew Weil, M.D., February 2022.

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Need An Integrative Provider? Andrew Weil M.D. Integrative Health Brings The Experts To You

If anything positive has come from the ongoing COVID-19 pandemic, it’s that many of us are now more connected with our health care providers than ever before. According to a variety of surveys compiled by Becker’s Hospital Review, 64 percent of American households with broadband reported using a telehealth service in the past 12 months, while 43 percent of adults want to keep using telehealth services after the pandemic and 34 percent would prefer telehealth to an in-person office visit — largely due to convenience.

Virtual integrative health at your fingertips

Now, a new offering developed in partnership with Dr. Andrew Weil allows patients to access a wide selection of integrative medicine physicians and other health care providers from the comfort of their own homes. The platform — known as Andrew Weil M.D. Integrative Health — lets registered users search integrative practitioners in their geographic area and check availability for telehealth appointments. For example, a patient in New York can browse New York-based providers and can also filter to search by specialty. Visitors can currently choose from a diverse range of providers trained in integrative medicine, including those who specialize in:

Integrative cardiologyIntegrative health coachingIntegrative internal medicineIntegrative medicine (general)Integrative rheumatologyExercise fitnessNationally board-certified health and wellness coachingMen’s healthWomen’s healthSpeech-language pathologySwallowing disorders

The number of available practitioners and specialties on the platform will likely increase over time. Once a patient has selected a provider and search for availability, they can schedule a virtual appointment with them. The platform will first be available in New York State but the plan is to roll it out nationally, in accordance with varying state laws about telehealth.

Improving access for patients

The goal of Andrew Weil M.D. Integrative Health is in line with what has long been Dr. Weil’s vision for the field: to increase access to providers trained in integrative medicine, particularly for patients who may have difficulty finding a practitioner in their area, cannot travel for appointments, or simply want the convenience of a virtual visit. “I believe telehealth to be the way of the future and a way to bring integrative medicine to many more people,” says Dr. Weil.

To learn more about Andrew Weil M.D. Integrative Health, visit awihealth.com.

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Cystitis

What is cystitis?
Cystitis is an inflammation of the bladder that can be due to a bacterial urinary tract infection (UTI) or due to noninfectious causes (like interstitial cystitis). Most UTIs are caused by Escherichia coli (E. coli). However, Staphylococcus saprophyticus accounts for five to 15 percent of UTIs, mostly in younger women. Klebsiella, Enterococci bacteria, and Proteus mirabilis are responsible for most of the other cases, generally those that occur in older women.

Most women develop a UTI at some point in their lives. Reportedly, these infections are the third most common medical complaint (after colds and flu) among women of reproductive age, although they are also common among postmenopausal women. Between three and five percent of women develop recurrent, ongoing UTIs. In some cases, these infections can spread to the kidneys, called pyelonephritis.

Men become more susceptible to UTIs after age 50, when they begin to develop prostate enlargement. Recurrent UTIs in men are associated with bacterial prostate gland infections (prostatitis) and tend to be more serious than UTIs that occur in women.

What are the symptoms of cystitis?
The symptoms of cystitis usually include a strong, persistent urge to urinate often yielding only small amounts of urine, burning while urinating and cloudy or strong-smelling urine. Sometimes cystitis can cause pelvic area discomfort, pressure in the lower abdomen, and a low grade fever. Rarely, UTIs can cause blood in the urine.

In young children, new episodes of accidental daytime wetting also may be a sign of a urinary tract infection (UTI), but nighttime bed-wetting usually isn’t linked to a UTI.

What are the causes of cystitis?
Bacterial bladder infections often occur in women as a result of bacteria getting transferred from the area around the woman’s anus towards her urethra during sexual intercourse.This is known as “honeymoon cystitis” or “post-coital cystitis”. But even sexually inactive girls and women are susceptible to these infections because the anatomy of the female genital tract is such that the anus and the urethra are located very closely together. This proximity makes the bacteria that are naturally located near the anus easily accessible to the urinary tract.

Perimenopausal and postmenopausal women have lower estrogen levels, causing a natural thinning of the tissue around the urethra. This makes this area more likely to become irritated, injured, and/or infected.

Caffeine and alcohol are known bladder irritants and cause most people to urinate more frequently.

Sometimes, cystitis occurs as a complication of certain disorders such as gynecologic cancers, pelvic inflammatory disorders, endometriosis, Crohn’s disease, diverticulitis, lupus or tuberculosis. Less often, the inflammation can develop in reaction to certain drugs, including the chemotherapy drugs cyclophosphamide and ifosfamide, in response to radiation therapy or as a reaction to potentially irritating chemicals in feminine hygiene sprays, bubble baths and spermicidal jellies or long-term use of a urinary catheter.

Women who use diaphragms for birth control are at increased risk for UTIs, as are pregnant women as a result of the hormonal changes that occur during pregnancy.

In addition, immune system changes that can occur with diabetes, HIV infection and cancer treatment can increase the risk of bladder infections.

How is cystitis diagnosed?
Cystitis can sometimes be diagnosed on the basis of symptoms alone, often over the phone, in low-risk women who have no additional symptoms suggesting other problems. In other cases, an analysis of a urine sample may be recommended to look for bacteria, blood or pus. For those with history of recurrent, frequent, or chronic UTIs it is recommended to submit a urine sample for culture and sensitivities, as there are now many bacteria with resistance to commonly used antibiotics. Rarely an examination of the bladder with a cystoscope may be needed to investigate the potential cause of cystitis (as in the case of bladder cancer or interstitial cystitis). The cystoscope is a thin tube with a small light and camera attached. It can be used, if necessary, to take a tissue sample for a biopsy. Imaging tests such as ultrasound or x-rays usually aren’t needed to diagnose cystitis but may be used to help rule out a structural abnormality or tumor if no infection is found to be causing the symptoms.

What is the conventional treatment of cystitis?
Cystitis caused by bacterial infection is treated with antibiotics (common ones include Bactrim, Ciprofloxacin, and Macrodantin), taken for three days to a week. Longer courses of antibiotics may be recommended for recurrent infections. Women who are prone to post-coital or “honeymoon cystitis” are sometimes given “prophylactic antibiotics” to be taken after intercourse to help prevent a UTI. Postmenopausal women may also be treated with vaginal estrogen cream in order to strengthen the tissue around the urethra.

UTIs that develop in hospital patients can be difficult to treat because the bacteria found in hospitals can be resistant to the antibiotics used to treat infections that occur elsewhere.

Green tea has been shown to have antibacterial properties that make it potentially effective against urinary tract infections (UTIs). In fact, one study looked at 80 samples of E. coli that had caused a urinary tract infection, 63 of which were resistant to at least one common antibiotic. The study tested what concentrations of EGC from green tea would have a positive effect against the bacteria. All of the bacterial strains tested were vulnerable to EGC’s antimicrobial effects even at low concentrations, suggesting that consumption of green tea could be helpful against a UTI caused by E. coli.

Cranberry juice or tablets containing phytonutrients called proanthocyanidins may help reduce the risk of recurrent bladder infections. Conflicting research results make it difficult to know for sure whether cranberry juice really helps or whether there’s a placebo effect. It is possible that there are some individuals who benefit from the use of cranberry juice and others who do not. Be cautious of added sugar in some cranberry juice brands. It is prudent to ingest unsweetened cranberry juice or tablets. Be cautious when adding cranberry juice if you’re taking the blood-thinning medication warfarin (Coumadin) because cranberry juice can increase the effectiveness of warfarin, potentially leading to increased risk of bleeding. It would be prudent to inform your doctor or the Coumadin Clinic of your desire to add cranberry juice or tablets to your diet so that your Coumadin dose can be appropriately adjusted and your INR can be monitored more closely.

What therapies does Dr. Weil recommend for cystitis?
In cases due to bacterial infection, Dr. Weil recommends treatment with antibiotics and suggests use of vaginal estrogen cream for post-menopausal women, who have lower levels of estrogen. Some research suggests that estrogen may help increase the number of beneficial bacteria that help fight urinary and vaginal infections.

While some scientific studies have clearly shown that drinking cranberry juice lowers the risk of UTIs, research published in the Journal of the American Medical Association in 1994, found that women who drank cranberry juice were 58 percent less likely to develop a urinary tract infection than those who drank a placebo (another reddish drink containing vitamin C). Subsequent studies have indicated that cranberry juice helps because the fruit contains compounds that prevent bacteria from adhering to the bladder wall.

However, the latest study of the effect of cranberry juice on the incidence of UTIs appears to challenge earlier findings. Conducted at the University of Michigan, the study included 319 otherwise healthy college women who were diagnosed with UTIs at the university’s health center between August 2005 and October 2007. The women were randomly assigned to drink eight ounces of 27 percent low-calorie cranberry juice cocktail or the same amount of a placebo twice a day for six months. The findings, published in the January 2011 issue of Clinical Infectious Diseases, showed that those who drank the cranberry juice had a recurrence rate of 20 percent, compared to a 14 percent recurrence rate in those who drank the placebo.

Dr. Weil has said he doubts that the 2011 study will be the last word on this subject and continues to recommend drinking unsweetened cranberry juice concentrate diluted with water or taking powdered cranberry extract in capsules for treatment of UTIs.

There is less experimental evidence available to assess the efficacy for supplementing with D-mannose or probiotics to treat or prevent UTIs. A 2014 study published in the Clinical Journal of Gastroenterology gave a supplement containing a cranberry dry extract, D-mannose, and probiotics containing 2 microorganisms Lactobacillus plantarum LP01 (LMG P-21021) and Lactobacillus paracasei LPC09 (DSM 24243) to 33 premenopausal women with active uncomplicated UTI for a total of 60 days. Results suggest that taking this supplement for 60 days significantly reduced the symptoms commonly associated with UTI.

Drinking green tea may be helpful in addressing UTI, especially when it is just starting. If you consider using green tea, look for products that were decaffeinated through effervescence,  a process that helps retain its protective polyphenols.

In addition, Dr. Weil recommends the following measures to prevent cystitis.

Avoid tight-fitting pants. Also, wear cotton-crotch underwear and pantyhose. Use mild detergents when washing underwear.Don’t hold your urine. Be sure to urinate frequently and promptly when you have the urge.Increase your intake of fluids so that you urinate more frequently. Plain water is best. It is also important to avoid alcohol (if you are sensitive to this) and caffeinated beverages, which can irritate your bladder and worsen symptoms.Practice good hygiene before and after sex. Keep the genital and anal areas clean, and urinate before and after intercourse to cleanse the urethra of bacteria. Always wipe front to back after a bowel movement.

Sources:
C. Barbosa-Cesnik, M.B. Brown, M. Buxton et al. “Cranberry juice fails to prevent recurrent urinary tract infection: results from a randomized placebo-controlled trial.” Clinical Infectious Diseases. January 1, 2011; 52: 23–30. doi: 10.1093/cid/ciq073.

Thomas Hannan et al, “Estrogen and Recurrent UTI: What Are the Facts?” Science Transitional Medicine, June 19, 2013, DOI: 10.1126/scitranslmed.3006423

J Clin Gastroenterol. 2014 Nov-Dec;48 Suppl 1:S96-101.

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Polycystic Ovarian Syndrome (PCOS)

What is polycystic ovarian syndrome?
Also known as polycystic ovary disease, polycystic ovarian syndrome (PCOS) is a condition in which small, benign (non-cancerous) cysts develop in one or both of a woman’s ovaries. The condition is characterized by irregular menstrual periods, infertility, and other hormonal difficulties.

What are the symptoms?
PCOS usually causes more than one symptom. These may include:

Irregular or absent menstrual periodsDevelopment of some male sex characteristics, most commonly excess hair on the face and body, deepened voice, and male-pattern baldnessAcneWeight gain or obesityInfertility (PCOS is the most common cause of female infertility)Insulin resistanceDecreased breast size

Women with PCOS are also at higher risk for the following conditions:

HypertensionHigh cholesterolFatty liver diseaseSleep apneaEndometrial cancer

What are the causes?
In this condition, the pituitary gland produces an excess of luteinizing hormone (LH) and gonadotropin-releasing hormone (GnRH), without an increase in follicular-stimulating hormone (FSH). This imbalance triggers the ovaries to produce higher-than-normal levels of hormones known as androgens, which can influence the development of male characteristics This hormonal disruption prevents the ovaries from releasing an egg, which instead remains in an ovary and develops into multiple small noncancerous cysts.

Who is likely to develop polycystic ovarian syndrome?
PCOS affects between 5 and 10 percent of females. Symptoms often begin at puberty, but women are most likely to be diagnosed with PCOS in their twenties or thirties. Those who have a  mother or sister with PCOS have a higher risk of developing the condition.

How is polycystic ovarian syndrome diagnosed?
Physicians typically recognize PCOS by its symptoms alone, and can sometimes feel enlarged ovaries or large ovarian cysts during a pelvic examination. Other tests can be used to confirm a diagnosis of PCOS, including:

Abdominal or vaginal ultrasound, which use sound waves to create images of the pelvic organs on a screen.Blood tests, to check hormone levels.

What is the conventional treatment?
Conventional treatment of PCOS is aimed at addressing symptoms, especially those that contribute to increased risks of cardiovascular disease, such as hypertension, diabetes, and obesity. Treatments include:

Medications to regulate a woman’s menstrual cycle, such as oral contraceptives (birth control pills) and progesterone.Medications that block excessive androgen, such as the drug spironolactone (Aldactone).Fertility drugs (if pregnancy is desired) that trigger ovulation, such as Clomid.The drug Metformin (glucophage), which treats insulin resistance and shows promise for treating PCOS in particular.

For some women with PCOS who have difficulty getting pregnant, a type of surgery called laparoscopic ovarian drilling may be recommended to stimulate ovulation. This procedure involves using a laser fiber or electrosurgical needle to puncture the ovary up to 10 times, resulting in lowered production of androgens and a corresponding increase in fertility.

Women are also encouraged to achieve and attain a healthy weight by following a healthy diet and getting regular exercise.

What therapies does Dr. Weil recommend for polycystic ovarian syndrome?
In addition to maintaining a healthy weight through diet and exercise, Dr. Weil recommends the following approaches to PCOS:

Dietary changes:

Follow an anti-inflammatory dietAvoid conventionally raised beef and dairy products, which may contain residues of estrogenic hormones used as growth promotersIncrease intake of whole soy foods, which contain isoflavones, substances that may help regulate hormone imbalances

Exercise: Tieraona Low Dog, M.D., an internationally recognized expert in the fields of integrative medicine, dietary supplements and women’s health, says that PCOS is principally a metabolic problem and that many treatment approaches are similar to those for insulin resistance. For example, she says that exercise is “an absolute must – no exceptions!” This means exercising for at least 30 minutes every day.

Traditional Chinese medicine: Consider working with a practitioner of TCM, who may recommend peony and licorice, two herbs that have been studied for PCOS. He or she may also recommend acupuncture.

Supplements: Dr. Low Dog notes that a small study published in the July, 2007, issue of Fertility and Sterility showed that one-quarter to one-half teaspoon of cinnamon powder reduced insulin resistance in women with PCOS.

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Listen: Dr. Weil Podcasts, page 3

Dr. Weil talks with the hosts of these popular podcasts about the long and interesting road his life has taken, and his strongly influential role in establishing the field of integrative medicine.

Learn more about Andrew Weil, M.D. and join Dr. Weil on social media:

Twitter: @DrWeilFacebook: DrWeilInstagram: @DrWeilYouTube: @DrWeilPinterest: DrWeilFlickr: DrWeil

Check back often as more podcasts are added periodically!

Dr. Weil Podcasts

12/6/2018 – Tim Ferriss

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Listen: Dr. Weil Podcasts, page 2

Dr. Weil talks with the hosts of these popular podcasts about the long and interesting road his life has taken, and his strongly influential role in establishing the field of integrative medicine.

Learn more about Andrew Weil, M.D. and join Dr. Weil on social media:

Twitter: @DrWeilFacebook: DrWeilInstagram: @DrWeilYouTube: @DrWeilPinterest: DrWeilFlickr: DrWeil

Check back often as more podcasts are added periodically!

Dr. Weil Podcasts

11/4/2019 – Below The Line, With James Beshara

9/16/2019 – The Primal Blueprint

9/3/2019 – BEVNet’s Podcast: Taste Radio

7/17/2019 – Norma Kamali / NormaLife!

6/29/2019 – Ben Greenfield Fitness

5/30/2019 – The Wellness Mama

5/28/2019 – The Ultimate Health Podcast

3/19/2019 – Multidisciplinary Association for Psychedelic Studies

1/31/2019 – Kevin Rose



12/12/2018 – Joe Rogan

Continue to Page 3

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Legacy For The Celebrations Of The Spring Season

Reflection:  

Along with the cherry and magnolia blossoms, and the jonquils and tulips heralding spring comes the time to prepare for the events and occasions celebrated in May and June: graduations, confirmations, and weddings, to cite a few.

I remember overhearing two women discussing an upcoming wedding in one of their families as I sat with my back to them; we were all having our nails painted for spring. One of the women asked the other about the bride’s grandmother who lived in Denver (the wedding was being celebrated in Maryland). The mother of the bride said offhandedly, “Oh, she can’t travel; she’s ninety-four” and they moved on to another topic.

It took all my strength not to turn around and say to them (though of course it was not my business, but I felt so sad that the aged grandmother would not be included in this significant family celebration.)

How simple it would have been to suggest to the grandmother that she write a blessing for her granddaughter, who was beginning a new stage in her life. Not only would the grandmother have felt included writing a blessing, but her granddaughter would likely remember the simple gesture long after her wedding, when her grandmother was gone.

I recently heard about a similar situation; in this case the bride’s mother was dying of cancer and hoping beyond hope that she would be alive for the wedding. But in case not, she prepared a blessing for her only daughter. She made it to the wedding, standing to read the blessing as part of the ceremony. It would not be a cliché to say that there wasn’t a dry eye in the house.

 “To write is to sow and reap at the same time.”
– Ruth Brin

A legacy blessing or a one-page legacy letter is more powerful than we think. It can deepen the bond among family members, link the past with the present and future, express gratitude for the special occasion, as well as honor those who can’t attend in person (we know that so well in this past year of COVID) but our sincere words of caring go a long way to keep us connected

Taking Action:Make a list of family and friends celebrating some occasion this season.Choose one to begin thinking about an appropriate blessing for him/her that takes into account the occasion and your favorite stories about them, preferably from a time when they were children or adolescents.If you have a difficult time beginning, I suggest that you might write:  ”May you….” or “May God grant you …” (or whatever name you give the All-powerful Source of Being). You may find that beginning this way, you’ll find your pen racing across the page with ideas of what you hope and wish for them.The blessing will likely take you no more than 3-5 minutes to write. Then you can go back and edit as much as you please. My ideas about editing include: reading the blessing aloud to yourself to see if it sounds like you and if it says what you mean to say. You may wish for a different word that you can’t think of – great use for a Thesaurus or a dictionary (both available online).This is not an occasion to give instructions. They come out of our heads, while blessings come out of our hearts.Once you have completed the draft, set it aside for a day or two. When you return to it with fresh eyes and ears, you may want to make further changes, add or subtract something. When you’re ready… I suggest buying a beautiful blank card and writing your blessing in your own hand. It will add to the treasure you are offering.Take a look at your list (Number 1 above) and go on to the next…and enjoy how your heart feels as you write.

May your blessings link you to the celebrant and may you experience being blessed yourself as you create these beautiful gifts for those you love.
– Rachael Freed

Rachael Freed, LICSW, senior fellow, Earl E. Bakken Center for Spirituality & Healing, University of Minnesota, is the author of Your Legacy Matters, Women’s Lives, Women’s Legacies: Passing Your Beliefs & Blessings to Future Generations and Heartmates: A Guide for the Partner and Family of the Heart Patient. Rachael can be found at rachael@life-legacies.com and www.life-legacies.com.

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Legacy: Linking The Past & Future Through Story

Reflection:

As storytelling beings, we are captivated by stories, particularly those that are connected to us. Stories we write about our ancestors – their values, and their time in history – enable our children (and theirs) to transcend time and space, to discover or rediscover their history, deepen their roots and provide them with values that can influence their future.

Stories about ancestors can help us understand and experience compassion for those who came before us. Learning the lessons of history may help us not to repeat what went wrong and to admire and emulate what was right. Understanding the context of their lives, the decisions their time required, the trials that beset them, the opportunities they said yes or no to – all that and more can impact the values and behaviors of our children today and in the future.

It follows that if part of our life purpose (and responsibility) is to make an impact on future generations, then we will likely be more successful if we pass on values and love in the format of stories rather than lectures or lists of instructions. (I refer you to Dora K’s vivid memory of visiting her grandfather when she was three years old, and the value she learned on page 48 in Your Legacy Matters.)

“. . . . In life all our stories contain the stories of others  and are themselves contained within larger, grander narratives, the histories of our families, or our homelands, or our beliefs.”
― Salman Rushdie, 2015 in The New Yorker

Contemporary communication techniques and platforms, the accessibility of travel (live and virtual) match our almost universal deep passion to connect to our history – to belong to our tribes and cultures ­- and to pass forward the values and sense of meaning in the stories of our ancestors. A spiritual concept accepted by all faith traditions is that each of us is a link in the chain of eternity. Future generations require understanding of the past for direction and we need children to ensure the survival of our memories and values.

Thanks to Michelle, a 2012 legacy writer, for sharing an excerpt of her poem expressing our connection “…throughout all of history…”

“I write to the souls who are yet to be, wondering how their lives will be touched by me…
My mind grasping to understand how our lives are but a single strand. Woven together in mystery, connected throughout all of history. Never to be left dangling alone but entwined together as one of God’s own…”

Action Steps:Bring your tea or coffee cup and your favorite pen and paper to your story corner to write. Set your timer, reflecting and writing each time for no more than 15 minutes.

“…every grain of sand brushing against my hands represents a story, an experience, and a block for me to build upon for the next generation.” ― Raquel Cepeda

Name all the ancestors that you know (knew as a child).Reflect on your favorite stories about them, preferably from a time when you were a child or adolescent.Choose one and write that story in one paragraph.Then write a paragraph about what you learned from this story (some value, some strength you admire, some understanding the story provides you about your ancestor – his/her life, times, challenges).Repeat paragraphs 4 and 5 for as many ancestors as you want to remember, immortalize, and share with family members younger than you.All of us will one day be ancestors; consider and write the stories that clarify the values that you will want to have told about you and remembered by future generations.To turn your stories into legacy letters, refer to a four-paragraph template that roughly follows this format:

Context
Story
Learning
Blessing

May your ancestor stories link you to them  and to your children, and may all of you experience the belonging deepened by these connections,
– Rachael Freed

Rachael Freed, LICSW, senior fellow, Earl E. Bakken Center for Spirituality & Healing, University of Minnesota, is the author of Your Legacy Matters, Women’s Lives, Women’s Legacies: Passing Your Beliefs & Blessings to Future Generations and Heartmates: A Guide for the Partner and Family of the Heart Patient. Rachael can be found at rachael@life-legacies.com and www.life-legacies.com.

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Foods You Should Always Buy Organic: The Dirty Dozen

I am pleased to have an ongoing association with the Environmental Working Group (EWG), a nonprofit organization that advocates for policies that protect global and individual health. Specifically, I help EWG spread the word about one of its most valuable pieces of research – its Shopper’s Guide to Pesticides in Produce. The 2021 version is based on the results of ongoing pesticide tests performed on produce and collected by federal agencies.

Nearly all of the data used took into account how people typically wash and prepare produce – for example, apples were washed and bananas peeled before testing. The following “Dirty Dozen” had the highest pesticide load, making them the most important to buy organic versions – or to grow them organically yourself.

The Dirty Dozen (2021)StrawberriesSpinachKale, collard, mustard greensNectarinesApplesGrapesCherriesPeachesPearsBell and hot peppersCeleryTomatoesPotatoes

Why should you care about pesticides? The EWG points out that there is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on health, especially during vulnerable periods such as fetal development and childhood. Here’s a video in which I address the importance of avoiding pesticides.

Also keep in mind that maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion, and may be a contributor to “colony collapse disorder,” the sudden and mysterious die-off of pollinating honeybees that threatens the American food supply. Buying or growing organic food is good for the health of the planet.

At the opposite end of the contamination spectrum, check the list of Foods That You Don’t Have to Buy Organic, also known as the “Clean 15.”

Updated: March, 20th, 2021

SOURCE:
ewg.org/foodnews/dirty-dozen.php

Reviewed by Benjamin S. Gonzalez, M.D., May, 2016. Updated March, 2021

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The Legacy Of Blessings & Curses

Reflection:

A Chinese folk tale illustrates the relation of a blessing or a curse. One day a horse ran away from a man skilled in interpreting hidden meanings. When people tried to console him, he asked, “Why are you certain that this is a curse and not a blessing?” When his horse returned with a magnificent stallion following behind, his friends offered congratulations. But the man asked, “How can you be so certain that this not a curse?”

One day the man’s son rode the stallion, was thrown to the ground, and broke his hip. Everyone offered comfort at the misfortune that occurred. The man replied, “We shall see if this is such a curse.”

Sometime later, a band of marauding nomads invaded the region. All able-bodied men fought against the threat. The lame son was unable to join in the battle where many lives were lost. Thus, he was able to care for his father in his old age. And on and on and on it goes.

As we approach the year anniversary of being sheltered in place, with the possibility that most will be vaccinated by summer, and we’ll be freed, it’s an appropriate time to consider what the blessings and curses of the past year have been.

There have been many losses: of loved people, of contact with loved ones, of jobs and money, but there also have been blessings: of slowing down, learning yoga and meditation online, catching up on reading, learning to bake bread, to journal, and more.

Generations a hundred years from now will be curious about the 2020-2021 world pandemic, and we have the opportunity to write legacy letters telling them about our personal experiences, losses and learning in this unprecedented year.

Taking Action:

Following are some questions to inspire your musings and writing (all these prompts may not move you; please use others of your own).

What losses have you had this year, and how have you experienced and expressed your grief?What are three important things you’ve learned about yourself during this year?How has your spiritual life been affected this year?What new skills have you developed this year?How have you amused yourself this year?What have you substituted for in-person physical contact beyond your pod?What new vocabulary have you used this year?How have masks and social distancing affected you?

May your legacy writing be a gift to the future and to yourself as we emerge from this most unusual year.

Rachael Freed, LICSW, senior fellow, Earl E. Bakken Center for Spirituality & Healing, University of Minnesota, is the author of Your Legacy Matters, Women’s Lives, Women’s Legacies: Passing Your Beliefs & Blessings to Future Generations and Heartmates: A Guide for the Partner and Family of the Heart Patient. Rachael can be found at rachael@life-legacies.com and www.life-legacies.com.

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