Paula's Herbals & Wellness
  • Work with Me
    • 1:1 Private Training
    • Small Group Sessions
    • Mini Courses
    • Professional Presentations
    • DIY Herbalism
  • Events
  • About Me
  • Free Resources
    • Blog
    • Podcast
    • Free Resources Hub

Exercise Your Systems: Vagus Nerve

2/26/2021

0 Comments

 

Holistic Lifestyling Podcast Season 2 Episode 4 Transcript

Picture
What does "R & R" look like to you?

Everyone has their own particular favorite way to rest, restore, relax, and recuperate- mine involves a hammock and a pillow and a book and a nap- but at the heart of this idea is one particular body structure- the Vagus Nerve. 

Our fight-or-flight stress response, called the Sympathetic Nervous System, is responsible for creating and regulating all our reactions to stress, and it has a clear headquarters- called the HPA axis- that controls the feedback loops that respond to all the internal and external stressors we experience.

By the way, it's our culture-informed thinking that distinguishes between "good" and "bad" stress. To our HPA axis, it's all the same stress. Survival is an extraordinarily basic need, so a phone beep is the same as a tiger. I talked a bit more about this in episode 2 of this Season 2 Stress series.

On the flip side, our R&R system, the Parasympathetic Nervous System, is the one responsible for actually opposing the stress response and allowing us to, well, live. The PNS is spread out all over the body. There's no headquarters for the Parasympathetic system because we were designed to live in this state most of the time, so it's expecting to be the default position of our nervous system. 

Take that in for a second. The Parasympathetic Nervous System, the R&R system, should be our default.

But which system are your more familiar with? Right. Fight or flight, the Sympathetic Nervous System.

We live in fight or flight, we're bombarded with messages to it and  information about it. That's why it takes work and practice to get back to the rest and restore state, that PNS that should be our all-of-the-time situation. It's kinda backwards, to have to work to get into a resting state, but this is the world we have created. We have to make do. 

So what we've got so far is the 'fight or flight' stress response, which is the Sympathetic Nervous System, this is the one we're all familiar with in our experiences and also that we hear a lot about; and we've got the 'R&R' living response, the Parasympathetic Nervous System, the PNS, which we want to get back to more frequently and more quickly for a bunch of reasons I'll tell you about in a minute.

When we're trying to access the PNS, when we're trying to get into that R&R state, it's not as easy or straightforward as accessing the fight or flight sympathetic system is. I mentioned there is no specific headquarters for the PNS and that it's spread out all over your body. However, the Vagus Nerve comes closest to filling this role of PNS HQ.

And guess what- you can exercise your Vagus! This means you can strengthen your ability to get back into (and stay in) your R&R state whenever stress has bumped you out of it.

The Vagus is a special nerve because it comes directly out of your brain into your head and facial structures, like your ears and voicebox, rather than coming out of your vertebrae like most other nerves do, and it travels from your head down into your abdomen where it helps all kinds of organs and functions along the way. 

The Vagus is involved with things like speech, thyroid function, digestion, blood pressure, and elimination. This means there's a lot of places we can impact it, and a lot of places for things to go wrong. 
​
The amazing thing about the Vagus is that when it's activated, things RELAX. Usually, we think of the nervous system activation in terms of tension- activate a nerve and muscle contracts, that sort of thing. Instead, muscles and structures connected to the Vagus nerve expand and relax when it is activated.

This looks like: 
  • Your pupils- to see farther, you actually need to relax your eye muscles, and you get tunnel vision when you're scared
  • Your voice- think how high pitched some people get when angry, compared to how soothing a low voice can be
  • Your gut- where stress constipation is very common
It's easy to see how getting these structures to relax and move properly is important. 

Much of your Vagus Nerve is in your abdomen, and your abdomen is cram-jam full of stuff. You've got solid organs held in place by nets of connective tissue, hollow organs expanding and contracting, miles of intestines squashed in by core muscles, not to mention bony cages and girdles and a spine built like a stack of teacups. 


Getting as much of that as aligned and functioning properly as possible is essential to the Vagus having room to activate. It can get suppressed and turned off just like any other nerve. So I'm going to share 3 mini exercises with you to help this alignment and function.
​

Exercise #1- Stack Your Ribs and Hips

Picture
Try this. Lie on your back and find the bony triangle markers in your pelvis- 2 hip points on either side of your hips, and a pubic bone down front in the center, south of your belly button.

You're lying on your back, so these 2 hip points and pelvic bone point should all be pointing straight up at the sky. We're not working with the side of your hips, we're working with the front of them.

Assorted belly-ness is not the point here, the bony markers are, and may I just state for the record that size is not an indicator of health, nor is health an indicator of value. Exit soapbox.

So these 3 bony markers, right, they need to be parallel to the floor. Do a little tilting forward and back- you'll find that the pubic bone raises and lowers relative to the hip points. Then find that parallel to the floor position. This is called a neutral pelvis.

Next, your ribs are probably arching up towards the ceiling. Bring them down to the floor, so the upper back is relaxed down and you feel a flatness across the shoulder blades, not a pinching or winging position. This is a neutral rib cage.

Now try these 2 positions at the same time- both sitting, and then standing. When you're upright your neutral pelvis is now perpendicular to the floor (straight up and down, aka 90 degrees to the floor), and the ribs are down over the hips, not popped forward in fake "good" posture. 

These are the quick and dirty directions- I give more clarity and demonstrations in videos in my free Resources Hub.

Once you've aligned your skeleton, it's time to start letting it move in this position:

Exercise #2- Breathe With Your Lungs

Picture
Obvious, right? Well, no. We do a lot of our daily breathing with either our belly or our chest, which causes problems.

Now, breathing practices are different, and have their own purposes. I did talk last time, in the last episode [edit to add, 2 episodes ago!], about breathing as an external activity you can do to help manage your stress response. This time, I'm talking about your daily, not-really-thinking-about-it breathing, but learning this will help you in your breathing practices too.


Since your belly is so crammed with stuff but there are no bones in your belly, it's all held in place by an intra-abdominal pressure created by your core muscles. When you just use your belly to breathe, it messes with this abdominal pressure and that can lead to problems like pelvic floor issues, hernias, or even reflux.

Breathing with your chest is difficult, since the breastbone doesn't actually expand. This means your breaths will be shallow, making you breathe more often, and it can create anxiety responses because of the pressures on your upper back spinal nerves when you make the upper back arch to lift your chest to breathe in. 

But because most of us walk around thrusting our chests out in fake good posture (you can fix this with Exercise #1 pleasepleaseplease), we HAVE to belly and chest breathe since the ribs have nowhere to go. ​

Picture
After you do exercise #1, once you've gotten your ribs relaxed down, it's time to reintroduce your ribs to the breathing machine again.

Take a belt, an exercise band, or your hands and wrap them around your rib cage so you feel the front, back, and sides of the rib bones. Slowly take a breath in, and feel for 360 degrees of rib cage expanding, all the way around. Feel tension increase in whatever you have wrapped around your torso as you inhale and expand the ribs, and feel that tension decrease as you exhale and close the ribs back together. Relax your shoulders and your belly, we're trying to move only ribs.

This might seem simple and not worth the effort of trying as you listen to me, but I challenge you here and now to see what it actually feels like in your ribcage. By popping your ribs forward, in that fake good posture, you've probably lost a lot of the muscles in and around your ribs, and the points where the ribs meet your spine are probably really stiff and inflexible. It is HARD to get your ribcage to move in the way I'm describing here. I challenge you to see for yourself.  

It takes practice to get all this moving again, but once you do your ribs can do the work they were designed to; they can buffer the breathing pressures they were made for, easing the load on your abdomen and upper back. This lets the pressure on your Vagus nerve normalize as well.

Keeping unnatural pressure in your torso because of poor posture keeps the Vagus from responding appropriately. Aligning and normalizing the way you hold and move your body is the first step to improving how your Vagus nerve works. 

Once this proper positioning is in play, it's time to talk about tone. You might know of tone in terms of muscles- this is when muscles have a certain amount of engagement all the time. They are ready to respond. Nerves, including the Vagus, can also have tone and be more or less prepared to respond. Good tone is always a good thing.
​

Exercise #3- Tone Practice

Picture
Since the Vagus goes through so many head and neck structures, there are a bunch of ways we can directly impact it to help strengthen it. 

Here is a list of small practices you can work into your day. All of these trigger the Vagus nerve to activate, building its tone and also relaxing things in the body so they work better:
  • Chill your eyes, with cold fingers, cold water, or cold eye packs
  • Sing
  • Gargle
  • Belly laugh
  • Do breathing practices
  • Do yoga, tai chi, and chi gong
  • Get a massage and acupuncture
  • Taste bitter flavors
  • Get more sunlight
  • Have healthy, supportive relationships

These ideas will improve the tone of your Vagus nerve. Why do you care? When you've got good Vagal tone during a stress response, you'll:
  • Process information faster
  • Concentrate better
  • Have more appropriate and effective responses
  • Return to resting "R&R" state faster

And good Vagal tone is associated with:
  • good blood sugar regulation
  • lower rates of diabetes, stroke, CV disease
  • better mood
  • less anxiety
  • more stress resilience
  • greater closeness to others and altruism

​So, we're trying to access the PNS after you do experience stress, so that you can return to an R&R state. You can help this along by aligning your skeleton to ease physical stress, and by practicing triggering your Vagus nerve so it's got good responses when you need them. All of these are pretty simple, beginner level ways to exercise you Parasympathetic Nervous System, and stop living in the fight or flight system.

Now my question to you is, do you already practice any of the exercises I gave you today, or have you been inspired to try something new? Share how it feels for you by leaving a comment, and tagging me @paulasherbals if you're commenting on Instagram. I look forward continuing this conversation!



Picture
Picture
Picture
Picture
Picture
0 Comments

Herbs and Stress- Your First Steps

2/19/2021

0 Comments

 

Holistic Lifestyling Podcast Season 2 Episode 3 Transcript

Picture
​Whether we’re talking about stress or any other body system that can use support, herbal remedies are an important part of a holistic approach to your wellness because how you treat your insides is just as important as how you treat your outsides.

In the last episode, I talked about the external things you can do, the activities you can do with your body to influence and improve your stress responses. If you haven’t listened to this, I recommend you download it now and catch up!

Today I’m going to talk about the internal things you can do to help manage your stress responses. My focus is on the herbs and the remedies that you can work with, but I do want to mention things like a good diet and drinking more water and taking your multivitamin can also all be parts of these more internal supports. I’m not a nutritionist and I don’t want to go there, so eat well and drink more and follow the good nutrition advice of the professionals!

I am, however, an herbalist. Yes, I’m a movement coach and a pelvic floor specialist, and also an herbalist. If this is a surprise to you, then I suggest you check out my season 1 episode 8 where I introduce myself and explain why I’m not a guru! My very first podcast episode, labeled number 00, will also help you understand who I am and how you got here on a podcast about whole body wellness, inside and out.

First Things First

Picture
In my capacity as an herbalist, it’s so important to me to say first that plants weren’t invented for our things. Pharmaceuticals were, and they work well in that capacity. But plants are their own complex chemical beings, and it’s more useful to think of them as a friend group. Different people play different roles in your life, but these people also stand alone and have their own lives. Different plants can play different roles in your life, but they can have a very different relationship with another person at the exact same time. Plants don’t exist to solve our health problems. 

My classic example of this is coffee. You might drink a cup or 2 in the morning. Someone else might live on it, fueling their bleary eyed workday and demanding more of their body and the coffee bean than is reasonable or healthy. On the other hand, I am one of those people who can’t drink coffee at all- it gives me heart palpitations and makes me vibrate like I’m going to stick to the ceiling and I get nauseous right away. Same plant, different relationships with different people.

The point is, there’s no “herbs for stress”. What there is, is a group of plants who interact with us and our nervous systems in different ways that end up helping us regulate, resist, and be more resilient to our internal and external sources of stress. 

When you find a “stress” blend in the tea section at the store or in a tincture bottle at a health food store, or if you sit down with a clinical herbalist who makes specific suggestions or even blends you up a personal formula, the individual herbs in that blend haven’t been randomly chosen- I hope!- simply because they’re “stress” herbs. 

3 Categories of Stress Relief

Picture
We’ve got 3 basic categories of herbal stress relief-
  1. Nervines
  2. Adaptogens
  3. Tonics or nutrititves

Let me give you the super short, mini overview:
Nervines influence the nervous system. 
  • They might stimulate it, not in a caffeine way but more of a circulation way, opening up the ability for nerves to communicate
    • Lemon Balm
    • Peppermint
    • Ginseng 
  • They might calm it- think of pain, or spasms, or anxiety
    • Chamomile
    • Passionflower
    • Valerian
  • They might soothe it, reducing physical inflammation in the nerves themselves
    • Oats 
    • Lavender 
    • Rose 
Adaptogens- you’ll never guess! They help us adapt to stressful environments so we function better. This is a class of plants that have been know and cultivated in east Asia, in Traditional Chinese Medicine and Ayurvedic practices in India, for millennia.

They were given the name “Adaptogens” by the Russians in the 1950’s and 60’s while they were trying to figure  out how to force more work from their workers in terrible conditions. There is some terrible research behind the knowledge we have now, and I believe we can best honor the people who suffered for these experiments by working with these plants in pursuit of recuperation and health, which honors their more traditional understanding, instead of using them to force long work days days and all nighters and those types of personal abuses that were desirable under communism, and are often sources of misplaced pride in today’s grind culture.

Adaptogens all act differently- they fall on a spectrum between calming and stimulating, but all of them help improve energy levels. Also, which plants specifically fall under the heading Adaptogen is sometimes up for debate, but that ability to have personal and professional experience and discussions is one of the things I like best about herbalism!

Adaptogens you may have heard of include 
  • Tulsi
  • Ginseng 
  • Ashwaghanda 
  • Rhodiola 

Tonics or Nutritives are herbs that blur the lines between food and medicine. These are plants that contain very high amounts of things like minerals and other micronutrients that help your body repair and restore itself long term. They are often worked with as teas that steep overnight so they get very strong and concentrated:
  • Skullcap 
  • Nettles 
  • Dandelion

Now What

Picture
​Nervines, Adaptogens, and Tonics- these are 3 groups of herbs that play different roles in helping us resist, recuperate from, and build resilience to our stressful lives. The point of giving you this overview is NOT to make you an expert after a few minutes of a podcast! 

Rather, I wanted to introduce you to the idea that plants have chemical complexities, almost personalities, and that our familiar, more medical approach of “take 2 and call me in the morning”, that idea that there’s a pill for your condition, doesn’t work with plants. 

This isn’t to overwhelm you, I’m not suggesting you now have to become knowledgeable about all the possible plants that might help you manage stress better. Instead, what I hope this does is give you an overview about why there are so many ingredients in stress blends, and also why your favorite blend might be different than someone else’s!

Finding the herbs that work best with you can be like dating- you might just wade in and start sampling all of them, or you might work with an herbalist who matchmakes FOR you, simplifying and shortening the process!

Where to Start

If you are listening to this and now wondering where to start, there’s a couple of simple things you can do first. These ideas are in increasing order of your own personal involvement: 
  1. Everyone has a ‘healthy’ friend- ask them what their favorite tea blend is that helps with their stress, and they’ll almost guaranteed offer you a sample. Try it!

  2. Take a look at the tea section the next time you're at the grocery store. The different blends will be different, but all of them should be relatively effective in their own way. So pick a likely looking box and make yourself at least a pint of tea every day for a week or two and see how you feel

  3. Pick an herb from the examples I shared a few minutes ago when I was telling you about Nervines, Adaptogens, and Tonics. They’ll be listed in the shownotes, and I’ll link to the ones I have specific write ups about in my free resources hub. 

    ​Choose one that sounds interesting to you, and then pick a tea blend from the store with that herb as the main ingredient. It might be named after that herb- for example, the brand Organic India has a line a Tulsi based teas (as do others but their brand name comes to mind right now!) like Tulsi Ginger and Tulsi Rose and Tulsi Green Tea. Or, you might have to check the ingredients list on the back and see what the first or second herbs listed are- those are the main ingredients.

  4. Get a nice herb book (I will link my favorite general purpose books in the shownotes) (here are my favorite books, in my free Resources Hub) like one by Rosemary Gladstar, Maria Noel Groves, or Anne McIntyre, and read their stress sections. Again, pick a likely sounding herb and look for that as a main ingredient in a tea blend.
    ​
  5. The final, most involved suggestion is to make an appointment with a clinical herbalist and let them work with you to choose your best starting point. It’s more work than grabbing a box of tea off the shelf at the store the next time you’re out of eggs, but it’s a whole lot LESS work than figuring out your Goldilocks formula on your own, if that’s what you want or need!

Remedies

Picture
​And keep in mind, if you pick an herb to try out- or for that matter, an herbalist to work with- they may not be a good fit. That's perfectly fine. You know more about how they work now, plant or person, and you might be able to suggest them to a friend of yours sometime who they would fit better with.

One final note is that I'm mostly talking about tea here because it’s super simple to put hot water on a teabag, and you can find them most anywhere. Tea is one of the easiest starting points to working with plants, but another pretty common remedy you’ll see on the shelves if you go to a fancier grocery store or an independent health food store or maybe an herbalist’s shop or stand at a farmer’s market, is a tincture. 

This is a more concentrated remedy than tea- usually it’s an alcohol-based extract of the plant. Think of putting vanilla beans in vodka to flavor it, but stronger and with the purpose of extracting the therapeutic benefits of the plants, not just flavor. It might not be alcohol, there are other options like glycerine or vinegar, but the point is these are remedies in little bottles with dropper tops that you take by the drop or the squirt, as compared to tea that you drink by the pint or the quart. You might take the tincture directly in your mouth, or you can add it to other drinks to dilute and disguise the flavor- the instructions will give you direction as to how and how much to take.

Because they’re more work to make tinctures are more expensive than teas, but because they’re concentrated they’re also used in much smaller doses so they last longer, and because they're already liquid they’re much easier to work with than tea is. So if you’re feeling like tea is too much work, too many steps with water and containers and hot or whatever is getting in your way, you can venture into the apothecary section of your grocery store or farmer’s market and try tincture-based remedies instead!

I’ve mentioned a lot of specifics today that I’ll link in the shownotes and the show transcript when it comes out later this week. I’m trying to give you a broad overview of how to start working with herbs that can help you manage stress on your own. If the idea of sitting down with an herbalist sounds more your speed, or you come to that decision later on, do a local search and see who might be practicing in your local area. If you come up empty then reach out to me and we’ll see if we can find you a good herbal fit.

Listen to Today's Episode


​
​
Picture
Picture
Picture
Picture
Picture
0 Comments

Take Charge of Your Stress

2/12/2021

0 Comments

 

Holistic Lifestyling Podcast Season 2 Episode 2 Transcript

Picture
Welcome back to our ongoing series about a holistic perspective on stress. Last time we talked about the broad strokes of how we understand and manage our stress responses, and what to focus on. If you haven’t listened to that episode, hit pause and download it now so that you can catch up really quick. 

I think, personally, that the topic of Stress is a great way to really explore full body ways of thinking. Everything that your body does internally, or notices externally, is a source of stress- this is how things get done in the body! It’s not inherently bad to experience stress. And the way we react, how our bodies automatically respond, is all by itself holistic. Every system in the body is constantly playing a balance game- turning up and turning down, inputting and outputting, resting and reacting. 

So when we talk about “stress” as something to reduce or eliminate, we’re really talking about things you can do to help your internal systems find equilibrium, and things you can do to block or shield external stressors, including taking supplements that help your internal systems function

3 External Practices

Today, we’re going to look closely at the external stressors coming at you, and the things you can physically do to help yourself manage stress responses are going to sound like a familiar list:
  1. Breathing practices
  2. Moving or exercise practices
  3. Meditation practices
The fact that these are all called “practices” is important, even though you’ve probably heard the terms so much that you don’t even notice them anymore. We automatically breathe, move, and even meditate- think about how it feels to daydream, or to take a walk to clear your head. But to practice these things on purpose will strengthen your ability to respond well and appropriately to whatever’s going on for you.

The reason we care is because these active choices you’re making directly impact your nervous system. Later on in this series I’m going to tell you more about the “rest and digest” system. For now, just know that this is the system in your body that not only OPPOSES the fight or flight system, meaning it actively shuts down chronic stress when it turns itself on, but it’s also supposed to be the default position of our nervous system. We tend to live in fight or flight, but we’re supposed to live in rest and digest and our bodies want to get back there!

#1: Deep Breathing

Picture
The important thing to learn right now is that we can only influence this Rest and Digest directly in two ways- through visual stimulation, and through breathing. When we close our eyes and shut off visual input it helps our Rest and Digest to activate. The act of seeing is the act of our brains being on alert to recognize potential danger. Blocking that out is a shortcut to easing the input of external stressors. 

Deep breathing is the other way we have to activate this system, which in turn quiets the fight or flight responses. There are piles of breathing practices and techniques you can learn about, not to mention apps, websites, and devices to prompt you and track you and help you practice- you don’t need me to rehash all that. Just pick one and start breathing!

You can learn 3 Ways to Breathe Better in my online mini course

#2: Exercise and Movement Practices

Picture
Now, the second practice is where I think things get interesting! This is Exercise and Movement. Exercise certainly stresses the body, that’s it’s job, and the idea is that on the other side of exercise we’ve “worked it all out” in some way and that makes us feel better. So for me the big question is, Where’s the line between helpful and just more stressful?

Again, there’s more details coming in later installments of this Stress series, but the CliffNotes version of one of the major processes going on here looks like this:

When we’re constantly exposed to micro-stressors (as in, when we live our familiar lives!), our stress response is a constant, low-level drag on ourselves. Immune function is sub-optimal, digestion is slow, sleep isn’t great, you see what I mean? 

But, when we have some sort of big “event” that causes big stress (think exercise or getting cut off in traffic), AND we manage to have a concrete end to that stress (like ending the exercise class and drinking some water), doesn’t it feet really good?

That constant, low-level drag keeps us in limbo between actually having an acute response, and feeling fine, by dripping out our stress chemicals. It’s the same lifestyle that our ancestors might have recognized as seasonal lean times like Winter, for example. And when we experience this, we might start losing lean muscle, storing fat, sleeping more, and experiencing brain fog- all things that would help us survive a long winter. 

In contrast, a big event dumps those stress chemicals in large enough amounts to reach the critical trigger point that also shuts them off! And you can reach this critical point with only 45 minutes of walking at a pace that makes talking a challenge. It’s that simple and straightforward.
(I’m paraphrasing here, but if you want all the good details I recommend you look into herbalist Tammi Sweet’s Anatomy courses, especially the Heart Coherence.)

#3: Meditation

Picture
One more piece here is meditation. There’s no question that meditation is a mental practice that helps us respond to, recover from, and be more resilient to stressors. And again, there are lots and lots of ways you can go about learning any of the many types of meditation, many of which include breathing practices. Personally I’ve used Chopra Center guided meditations, the Insight Timer app, and the “morning pages” style of journaling to quietly meditate. 

But here’s the fun idea I want to introduce into this discussion about breathing, movement, and meditation as practices that manage stress responses. Are you familiar with moving meditations? 

This can look like walking, or walking in a labyrinth, or doing a meditative practice like tai chi or qigong. It can be an engrossing yoga class, and I’ve seen it happen in my reformer pilates classes. Basically any movement that is slow enough for you to focus deeply on your movement and your breathing, and keeps you focused for at least 45 minutes, is a moving meditation. 

And to me, this is the best of all worlds, a win-win-win! You’ve got your breathing, your movement, and your duration.

But however you physically get involved with improving your stress responses, the old adage ‘practice makes perfect’ certainly applies here. The more you practice, the easier and faster it is to get into the proper headspace and actually do the practice.
 
I call these types of practices “external” because these physical things you can do, these practices like breathing, movement and meditation, are choices you can actively make for your body.

Internal Practices

Picture
Yes, you breathe all day every day but DEEP breathing exercises are something you do deliberately. Yes, you end up moving around during your day but choosing to do 45 minutes of moderate exercise takes deliberate thought, or they won’t happen. 

One more thing- there are passive, external practices you can choose as well. Did you ever hear of a “Digital Detox”? This is a deliberate disconnection from all things technology, and it’s one major way to manage the stressors that are coming at you. By removing yourself from the constant deluge of information and noise on TV, social media, email, notifications, ringers, alarms, you’re actively relieving your nervous system of the need to respond to them. 

This can be as easy as a few minutes drinking your first cup of something hot in the morning while staring out a window and refusing to do anything tech related until you’re done, or it can be as immersive as a long weekend at a cabin in a state park with no wifi or cell service. Since your internal systems are constantly filtering out stimuli and stressors, giving them a break can only help!

So we have both active and more passive external activities that we can choose to take on to help manage our stress loads and reactions. This means, logically, that there are “internal” considerations too- and this is what we’ll look at next time. You have internal systems that are already reacting to stressors- the nervous and endocrine systems causing the stress responses, the digestive and immune systems shutting down to stay out of the way, the muscular and cardiovascular systems reacting…and the ways you can influence these systems include some fantastic herbal and food based remedies. 

So stay tuned for next week’s episode!
LISTEN to today's episode


0 Comments

A Holistic Perspective on Stress

2/5/2021

0 Comments

 

Holistic Lifestyling Podcast Season 2 Episode 1 Transcript

Picture
Stress. 

It’s such a tiny word, with such a big impact. 

It’s what keeps us safe, and it’s also what can hold us hostage. Finding a balance in there, where you respond appropriately and also manage to leave the response state and come back to a resting state, is the big goal.

The first thing to really understand is that stress is just the process. Back in season 1 I talked about injury and healing, that was in episode 8, and I said the same thing about the inflammation process. Both stress and inflammation are just processes that your body has, to do important stuff. It’s when the shutoff signals don’t happen, or when the stressors themselves don’t stop, that we have issues.

How We Understand Stress

Picture
Stress response is a process we just have innate in ourselves because the world is a constant source of inputs for us to figure out and decide if they’re dangerous. Sources of stress can be external (events and situations that happen TO you) or internal (self induced feelings and thoughts), and the Mayo Clinic describes these this way: 
External Stressors:
  • Major life changes. These changes can be positive, such as a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative, such as the death of a loved one or a divorce.
  • Environment. The input from the world around us can be a source of stress. Consider how you react to sudden noises, such as a barking dog, or how you react to a bright sunlit room or a dark room.
  • Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.
  • Workplace. Common stressors at work include an impossible workload, endless emails, urgent deadlines and a demanding boss.
  • Social. Meeting new people can be stressful. Just think about going on a blind date, and you probably start to sweat. Relationships with family often spawn stress as well. Just think back to your last fight with your partner or child.

And Internal stressors: 
  • Fears. Common ones include fear of failure, fear of public speaking and fear of flying.
  • Uncertainty and lack of control. Few people enjoy not knowing or not being able to control what might happen. Think about how you might react when waiting for the results of a medical test.
  • Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for stress. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder

Taken together, these are the sources of stress that we can try to influence and support so our responses to them are healthy and appropriate.

Arrgh! The stress of it all!

Picture
So, here you are. You’re stressed, and you’ve acknowledged and cataloged your external and internal stressors. Are you ready for that holistic approach to supporting yourself yet? Wait! There’s still one thing to consider- the spectrum of acute stress and chronic stress, because where you’re falling in between them matters to how, and how much, you can influence your response.

Acute stress is a slap in the face- literally and figuratively. It’s the sharp shock, it’s the “flight” reaction to the perceived threat like a saber toothed squirrel or the zombie in a haunted house at Halloween that gets you out of there faster than a speeding greyhound. It’s also the freeze response to hearing an unexpected noise in your house at night, or when you get caught doing something you shouldn’t, or the fight response you might feel when a stranger touches you in public (or maybe that’s just me!) or that gives you the surge to wrench a stuck door open when you suddenly feel claustrophobic or trapped.

And you know what? All things being equal, this acute response is pretty awesome. It allows you to react not only faster than thought, but stronger than usual. However, this uses huge amounts of resources, and your body needs time to recover from these experiences. 

Herein lies Project Number One- I’m not going to call them problems because I don't want to add to your problems! But these will be projects to take on if you want to make significant improvements or changes, so…

Project #1:: R&R

Picture
Our culture doesn’t allow for recuperation or convalescence. We’re pretty much expected to pretend that nothing big happened, even when something big has happened.

That’s not normal! Having an event that causes a big, acute stress response just used up all your backup energy stores by engaging every one of your 200+ muscles- including your heart, which is now ready to outrun a hungry bear. It slapped your focus into superhero sharpness, and every excess body process you have just experienced a power outage so your energy could be diverted to saving your life. Turning your body back on just isn’t an instantaneous process, and you deserve to take some time to rest while you re-organize yourself back to homeostasis. 

Oh, and bonus- even when you don’t have a big event causing a sharp response, our daily lives are absolutely flooded with micro-stressors anyway so we tend to stay in this fight or flight place all the time.

Don’t believe me? This is from a 2015 study from Florida State University: 
 "Cellular phone notifications alone significantly disrupt performance on an attention-demanding task, even when participants do not directly interact with a mobile device during the task."

And check out just the title of this 2014 study from Universität Mainz in Germany:
Using TV, videos or a computer game as a stress reducer after a tough day at work can lead to feelings of guilt and failure. Ugh.

And in 2020, Penn State announced that “[L]ife may be more stressful now than it was in the 1990s, especially for people between the ages of 45 and 64.” Ugh! Here’s what they said:

"On average, people reported about 2 percent more stressors in the 2010s compared to people in the past," said David M. Almeida, professor of human development and family studies at Penn State. "That's around an additional week of stress a year. But what really surprised us is that people at mid-life [45-64] reported a lot more stressors, about 19 percent more stress in 2010 than in 1990. And that translates to 64 more days of stress a year."

And this study was done with data from 2012. I can’t even imagine what the numbers are today. In fact, this is a really interesting article and I do suggest you read it!

This brings us to...

Project #2: Acute vs Chronic Stress

Picture
Acute stress that doesn’t shut off and allow you to return to normal becomes chronic stress. And chronic stress is b.a.d. BAD. This happens either because there’s a problem with the “shut off” valve and the body keeps sending stress responses, or because the stressor itself doesn’t shut off and you’re in a constant exposure situation.

If you’ve followed me for a while, you’ll know that I try to avoid black and white judgements. I’m very much an ‘all things in moderation, including moderation’ type of coach. BUT I draw the line at chronic stress. It’s like lead or cyanide or asbestos, in my opinion- any amount is too much!

I could go on about why it’s bad. But if you’ve gotten this far with me you probably don’t need any extra convincing. So what am I going to teach you to do about it?

​Tackling Chronic vs Acute Stress

First, what is the “it” exactly? Well, your body already has a system to deal with acute stressors. The sabre toothed squirrel, the vase falling off the windowsill, the slip on the stairs- that’s all instinct; either we respond quickly enough or we don’t. Luckily, in our current world, it’s much less likely to be our demise if we don’t! So I’m not going to spend time on our acute stress response- except to say that if your responses are slowed from fatigue, stress exposure, and other chronic conditions, what we do to improve chronic situations will only help to improve acute ones.

So- chronic stress and stressors are our focus. Remember that “project number one” calls for recuperation and a return to homeostasis, or balance, and that “project number two” is halting the chronic micro-stressors that influence us so much. These two projects are what we’re going to talk about more this month.

Why am I setting us up this way? Well, the way I look at it is like this: you have a lot of authority over your life to make both big and small changes, even to things that have become familiar habits, that can improve the quality of your life. This is my general, default stance- one of my core values is the expectation that we all can exercise our own authority over ourselves. 

So when it comes to stress, understanding how we can influence how it works in our bodies is a big deal to me. There are a LOT of things you can do for yourself- internally, to change or improve how stressors affect you; and externally, both in terms of your environment and with supports like herbs that support how you work internally. These internal and external factors are what we’ll dive into in the next couple of episodes.
Picture
Picture
Picture
Picture
Picture
0 Comments

Living Pains and Nearly Living Experiences

1/25/2021

0 Comments

 
Over the years, I'll bet you've developed what I call Living Pains. The sometimes small, sometimes big aches and pains that you've been living with, but are starting to really impact your life now. 

​Are you tolerating any of these Living Pains right now?
  • I can't do that, not with my knees​
  • There goes my hip- again
  • One little thing and that's it for my back
  • Ever since the baby I just haven't been right
  • One of my legs is longer than the other
  • ​Everybody in my family gets a prolapse or enlarged prostate eventually
  • Diastasis recti. Still. 
  • I could never sit on the floor, never mind getting back up again
  • My big toe doesn't move, I can't lift it​
  • Sometimes food doesn't agree with me
  • I'm bloated/dry/inflamed
  • I'm brain fog/forgetful/so tired
  • I'm clumsy/uncoordinated/accident-prone
  • It's hard to go to the bathroom sometimes, or sometimes it's far too easy
  • My periods are (or were) a nightmare
  • ​I've always had respiratory issues
  • Sleep is often a problem for me
  • Stress is my spirit animal
​​
Picture
Avoiding and fending off Living Pains takes up a lot of time and energy, and you miss out on parts of life that you'd actually love to enjoy. Instead, you have Nearly-Living Experiences that don't quite compare.

​I think many of us are regularly having Nearly-Living Experiences, nearly living as fully as we can but not quite. We're ignoring these experiences in the face of our busy lives, letting them pass us by, and instead accepting Just Getting By (JGB) as good enough.
 
Nearly-Living Experiences are the chances, opportunities, and openings for us to make the big and the small changes that would wildly improve our quality and appreciation of our lives- but the steps involved usually prove too much:
  1. Look up from the crazy-busy of our life
  2. Recognize the moment in front of us
  3. Accept that whatever the venture is, you can both accomplish it AND benefit from it
  4. Take on some amount of extra work to learn some kind of new skill
  5. Practice this new skill while it’s still different and separate from your normal reality
  6. Absorb this new skill into your very being’s fibers, making it automatic and ordinary for you 
The route from step 1 to Step 6 is, actually, huge. These are legitimately HARD steps.

Picture
It’s no wonder we can’t take advantage of our Nearly-Living Experiences, what with all the rest of Life™ going on, and that JGB is the habitual order of things.
 
And it’s also no wonder that a LOT of people come to the realization that they MUST make some kind of change at a crisis point in their life, when JGB has stopped being a viable option.
 
At that point, you realize that any amount of work required between step 1 and step 6 is reasonable, since you simply must get to step 6 to ever feel better.
 
But this JGB habit, it’s not really a comfortable one, is it? It’s like the frog in the pot metaphor- if you put a frog in hot water, it’ll jump out. But if you put a frog in a pot of cold water then put it on low heat, the frog will sit there with its world getting gradually hotter, until it IS the soup.
 
(I have no idea if this story is true. But it illustrates the point!)

​We tend to accept small injuries, small adaptations, small shifts in our patterns as just one more thing that we’re too overwhelmed to deal with.  In the buffet of dumpster fires before us, what’s a sore ankle?
 
Over time, though, that sore ankle causes a limp, that changes your gait and your hip function. This impacts your psoas, which tightens up and tilts your pelvis, impinging circulation in your abdomen. Slow, heavy, uncomfortable periods become the norm, and digestion stagnates too, leading to bloating and pain since lymph can’t drain away. Now your energy is low, because you’re not digesting well to support it, nor are you eating well because you feel like crap and that’s a hard place to make healthy choices from.
 
While you’ve been focusing on the dumpster fires, your own building is burning.

It turns out, you're your own firefighter in this situation. Nobody else can conquer your Living Pains, nobody else can help you move from Nearly Living and Just Getting By to living your fullest life. My work is dedicated to teaching you the what and the how so you can regain authority over your own self, and live that life you're missing out on.

0 Comments

Exercise Your Systems: Injury Healing Part 2

1/22/2021

0 Comments

 
Picture
In part 1, we talked about what it takes to have a healthy injury and healing system that’s functioning at peak performance- you need rest and resources to make sure that you actually can do the healing and repair.
 
Rest and resources are elements to this process that are dependent on your choices. Yes, I totally understand that more naps or organic food are NOT always things you’ve got at your disposal! What I mean is that they are external influences, and the only way to improve the quantity or quality of them are through your own actions.
 
This is compared to the internal elements we’re talking about here in part 2- your "mission control" Immune system- and in part 3- your "waste management" Lymph system. These in-house functions can also be influenced, but unlike your external factors they can’t be controlled.

IMMUNE SYSTEM

Picture
Think of the Immune system as Mission Control, organizing the delivery and removal of everything healing needs. This might be an airborne bacteria trying to settle in our respiratory system, a skin bacteria trying to infect us through a wound, a microscopic tear in a blood vessel caused by high pressure pounding on it, or fatigued eye muscles that have stared too long at all the screens. No matter the issue, the Immune system is there to put us back together.
 
This is the system that notices injury and damage, and notifies all the relevant repair contributors. It’s in charge of sending crews to sites all over the body, internally and on the surface, to do their thing, including clotting blood, fighting invading pathogens, and signaling for more fluid to wash away debris and deliver more new structures. (This, btw, is inflammation. That’s an integral part of the healing process)
 
The Immune system uses the resources you give it to create the members of these crews and their supplies- white blood cells, clotting factor chemicals, debris removing cells, the rebuilding bits like protein and collagen and fats, all the physical and chemical components it takes to heal something. 

This system also uses the rest you give your body to get work done. There’s a reason that road crews try to do major repairs on weekends and overnight- with less demands on the road, it’s quicker all around to get it done. Giving yourself enough rest means your body can catch up on its healing work.
 
So all these work crews are alerted, organized, and dispatched by the Immune system (and they travel through the Lymph system; we’ll get to that in a minute.) Can you guess what this process of healing is called in our popular culture?
 
Inflammation. ::gasp!::
Picture
Picture
Right?! We hear that word and immediately look for a turmeric supplement to cool us down! But here’s the thing:
 
Inflammation is JUST THE PROCESS. It HAS to happen, or nothing will ever heal! The fear we have been trained to feel is because of 2 steps:
  1. Diets tend to be REALLY high in pro-inflammation components (start work orders) and REALLY low in their opposite, the stop work orders- so our work crews often don’t get the STOP message and just keep going
  2. We are simply exposed to more things that damage us than ever before, so we need more healing. Things like chemicals, stress-related high blood pressure, the byproducts of sedentary lifestyles like poor circulation, and even much longer lives put a bigger demand on our healing system.
  3. Our Inflammation and “curing” it has become a multi-billion dollar industry within BOTH the standard Western medicine model and the more alternative supplement industry- so we’ve become trained to recoil at the mere its mention.

Now, I’m not at all saying that our inflammation is fine and we should learn to love it. The fact is that we are much more predisposed to having excess inflammation because, like I said just now in #s 1 and 2, we’re experiencing more injury and less stop orders than humankind ever has. 

In terms of "exercising" your immune system, it's this inflammation process that needs attention. An under-active process that never gets challenged, or an over-active one that never gets a break, aren't healthy. We're looking for a reflexive system, one that adapts both to turning on and off as needed. Since so much of the imbalancing comes from our environment, let's help out as much as we can!
 
How do we help? There’s some obvious, and not so obvious answers, but I have to warn you many of these answers are NOT the fun ones.

Exercise Your Immune System Tip #1

Picture
For one thing, the biggest supplement to help the “stop work orders” are omega 3s. Now, don’t get freaked out by the technicalities here. Basically, what happens is that when a cell tears open from an injury, both omega 3s and 6s leak out. The 6s sound the alarm- these are pro-inflammation markers, that signal the Immune system to respond and start work. The 3s are the job foremen who see when the work is done and send everybody home.
 
Here’s the issue: We as a society tend to be low Omega 3s in them because of 2 simultaneous issues
  1. We’re not eating good sources of 3s as much
  2.  and at the same time, we are eating more omega 6
 
The balance is like a homemade salad dressing- you want a nice balance between good olive oil and the balsamic vinegar, but not only did you not know you only have a tiny bit of vinegar left in the bottle, you also dropped the oil and swamped your greens. One or the other would have ruined the salad, but both happened and it’s a mess.

​This balance matters because we HAVE to eat them. Omega 3s and 6s are essential, meaning we cannot make them ourselves. I don’t give nutritional advice, but it is worth looking into a good quality omega supplement at your local health food store. Shop small, shop local! If you don’t have a local store, my local store, Holly Hill Health Foods, has a good selection and helpful staff if you can overcome your fear of the phone and call them! They’re online, look em up- Holly Hill Vitamins.com

Exercise Your Immune System Tip #2

Here’s another biggie for supporting your Immune system, and I apologize in advance. Sugar depresses the immune system. It’s dose dependent, so the more you have the longer the immune system is shut down. You know what this means.

I’m sorry. I commiserate.

​Let’s have a moment of silence for our desserts. 

Exercise Your Immune System Tip #3

Ok, here’s my third and biggest factor that influences the Immune response.
 
(But let me just say that these 3 are by no means the ONLY factors here- they’re the ones that I see most often, that my clients have the most ability to influence and that have the biggest impact on a healthy inflammation aka immune response.)
Picture
My third factor to consider is: Stress. It’s such a tiny little word, with such big and far-ranging implications! Stress is a big deal, because like sugar it also shuts down the immune system.
​

Essentially, our brain doesn’t distinguish between a phone ding, a cough, a huge to-do list, and a saber toothed squirrel. All are equally deserving of shifting to fight or flight mode, because why not? If your brain took a few seconds to decide, and it was wrong, that was the end of you. So we evolved to err on the side of fight or flight activation, which makes sense.
 
What doesn’t make sense is the sheer amount to stressful inputs we experience almost every minute of our lives now. Stress, and the fight or flight response compared to the rest and digest functions of our bodies, are topics for another day.
 
Let me say that, in terms of the Immune system and the inflammation response, actively, deliberately, and consistently reducing the stress in your life will BOTH
  1. Reduce the physical demand stress places on these systems, and
  2. Increase the potential for the work crews to do their work quickly and well​

​There’s more discussion of stress coming soon- so for now, suffice to say that these three factors (omegas, sugar, and stress) are all external influences you can work to improve, that will support how well your internal Immune system functions.
 
Obviously this is not a comprehensive examination of the immune system. It doesn’t address myriad factors that affect, for example, immune compromised or autoimmune issues, and is only looking at our Immune systems in terms of injury and healing. This is a public blog post, people! Personalized, individualized, specific discussions belong in personalized, individual, private settings. Book a chat with me here.
 
In the meantime, move on from Injury and Healing Parts 1 and 2 to Part 3: Lymph, coming soon.
0 Comments

Wellness From My Movement and Herbal Perspective

1/8/2021

0 Comments

 
I wrote a blog series over the winter of 2019- 2020, about my perspective on herbalism as an herbalist, which was really a catalyst to me embracing my whole-body wellness beliefs and doing a deep dive into the pelvic floor work I shared throughout 2020. 

I want to share some of what I wrote back then with you- especially part 2, and that ending in part 3.

​Now, it’s time I updated my position. I’m not just an herbalist, I’m a whole-body wellness teacher. It took me a long time to really blend my 2 things- call them passions, call them skill sets, whatever. My whole life I’ve been interested in herbalism, plant medicine, and taking care of your own self. 15 years ago I took a job as a pilates teacher because I needed a change, and it sure changed everything!
Picture
Movement- like pilates, pelvic floor support, foot mobility, and the myriad other physical-related conversations we've had online- is a major part of how I see and practice health. Our bodies are designed to move, a lot, and we're not taught how to do that. This is important to me.

Herbal medicine- whether practitioner-grade with consultations and protocols and upkeep, or food-grade by seriously increasing the quantity, quality, and variety of the fresh foods and spices you eat daily- is another fundamental component to my vision of whole-body wellbeing. Your body is only as good as the resources you give it to build itself, and choosing those resources on purpose is at the core of how I understand herbal medicine to operate.

From the outside, working with both movement practices and herbal medicine is a modern wellness “hybrid” approach. From the inside, though, they’re both exactly the same! Plant medicine helps move things in your body at micro levels, and movement acts like medicine at macro levels.

I understand that this hybrid style is a new experience for most people. It’s this blending that you’ll hear me discussing and elaborating more in the coming months.

I’d love your feedback and questions- what do you want to know about, in regards to a more truly holistic approach to wellness? What do you want to understand, learn, or ask questions about?

​

Picture
Movement
Picture
+
Picture
Plants
Picture
Is
Picture
Health
0 Comments

Introducing Paula: I'm No Guru!

1/2/2021

0 Comments

 
Picture
It's time for me to introduce myself again, and I've been thinking about what to say. There’s lots of things to know about me. I’m passionate about integrating your wellness, inside and out. Movement and plant medicine. Logic and proprioception. I like to read- fantasy, mystery, history. I knit, garden, ferment, and drink tea by the quart-sized mason jar. I love baths and naps. 

There’s also lots of NOTs to know about me. For example, I don't like waistbands or shoes, faffing around with my hair, or having wool right next to my skin.

Also: I don’t do guilt or bullying. Don’t try it on others in my presence, and don’t try it on me. That will be a short-lived relationship. I don’t often like the stories we usually tell ourselves, because they’re usually born from fear or shame or some other trauma. Get ready to be asked to examine them, and to try on alternatives for size. 

When it comes to working with me, there’s another big NOT to understand right away: 

I'm No Guru!
My first herbal teacher used to say “Don’t put me on a pedestal- we’ll both get hurt when I fall off.” At the time, I hadn’t yet had the experience of either admiring or being admired like this, and my too-logical brain imagined a human-sized statue falling off a Greek column and squashing someone below. I knew that wasn’t what she meant, but I just didn’t get it.

Now, it makes more sense. And here’s what I say to people who want to look to me as some sort of authority over themselves- Everybody knows something that someone else doesn’t.

Yes, I know some cool stuff about the body that you might not, about how it works and how to fix some things. It’s amazing, and I want to teach you what I know. But that doesn’t make me any higher up the human food chain than you. You know lots of things I don’t know, first and foremost about yourself. Everything I teach you has to be filtered through your experiences, and I’ll learn just as much from you and about you, as you will from what I can teach you.

Moral of the story is- when you work with me, it’s truly a “with” situation. If this is the type of exchange that you prefer, let’s get going!
0 Comments

My 2021 Word(s) of the Year

12/25/2020

0 Comments

 
Picture
Every year I choose a word of the year (WotY) to guide me through, and I’ve realized there’s 2 indicators of success in keeping my WotY inspiring me well into the year: 1. Pick a good word- one that is broadly meaningful, not just to my current circumstances but to my bigger dreams and vision 2. Keep the WotY displayed prominently, so it remains part of my weekly ‘groove’ past February or Marc

Now that I’ve done my New Year’s planning, I also spent some time considering 2021’s WotY. This is a practice I’ve done for almost a decade, and for the first time I have to try something new- TWO WotYs. Yikes!

My first WotY is CONNECTION. I’m naturally an introvert, and for years and years I maxed out my ‘people time’ by teaching my pilates classes. They’re fun, rewarding, and a lovely group of people, but I didn’t have much bandwidth leftover for anything else.

Over the last few years I’ve been scaling back, and the pandemic prompted me to return to the studio this summer with a positively tiny class schedule. While this gave me plenty of time to minimize any potential spread at pilates (we’ve not had any, thank all the things), it also gave me time to REST, for the first time in my adult life. That’s not an exaggeration.

So now, as we step into both the great unknown of a pandemic winter and our new, ongoing normal, I’m ready and eager to explore connections. It’s a big word, with big implications, and I’m excited to see where it leads.

When I was thinking through the potential of a connection, I considered that it doesn’t have to be a two-way thing, or even an external thing. Years ago I read a blog post that taught me a new word and I haven’t been able to shake the memory of this, especially when I was thinking through my WotY.

It’s a French word, Flâner, and it means “to wander aimlessly, randomly, for the pleasure of watching.” I’m familiar with this idea, because as a child I could either wander or read. I lived far from anything, including people, and I spent a lot of time just looking at my little slice of the world. (I wrote about this in a blog post once.)

I want to re-learn this skill, in nature as well as among people. FLÂNER is my second WotY for 2021.

This pair of WotYs is setting me up for a BIG year. But 2021 is also a “big” year, culturally, for birthdays and I’m ready to leave what’s typically considered the first half of my life with this kind of energy- Connections and the ability to Flâner. These are the parts of me I’d like to nourish in my second half.

0 Comments

Meet Your Self- Your Stacked Spine

12/18/2020

0 Comments

 
Picture
Life is like a… no. That’s not right.

Your spine is like a stack of teacups. There, that’s the one!

Think I’m just being silly? Well, that's entirely possible but look at it this way: Your vertebrae (that’s the name of your spine bones) have flat surfaces, so they stack together. And they have padding between them, so the edges don’t chip. And they have handles, for attaching things to so they make it safely to where they’re going. Just like teacups.

Now imagine carrying a stack of 33 teacups. That would be quite the feat, wouldn’t it?? All wobbly and unbalanced and shifting… it’s a terrifying thought for someone as not-graceful as me!

You know those sets of cables that anchor telephone poles into the ground? (As an aside, now that they don’t carry telephone wires, what do we call them?) There’s usually two cables, coming off in a V-shape, held in the ground by the biggest metal tent peg you’ve ever seen. 

Maybe these cables have something to do with electrical grounding, I don’t know. But they definitely help with stability of those poles- and now apply that to your spine. Each vertebra has one or two bits of bone that look like wings, and they’re there for muscles to attach! Go figure. 

So all along your spine, right up against the spine bones themselves, are bits of muscles connecting the vertebrae with little V-shaped buttressing. They act like little fingers, holding the vertebrae together and allowing them to bend a bit, and also helping bring them back upright too. 

Ohhhhhhh, your back muscles say. We don’t have any of them! ::ouch::

But really, you do. Yours might just be tired and tiny and overtaxed, from constantly fighting poor posture and gravity and “tech neck” and scoop-shaped car seats and everything else we do to ourselves.

And here’s the key- it takes tiny movements to work tiny muscles. A big move, like a forward bend or a deadlift or a burpee, really hammers the big muscles in your torso and limbs. 

But the little adjustments you make in yoga, the incremental relaxation you get in a float tank, the itty bitty shifts you unconsciously make when you walk on texture instead of smooth, even, flat surfaces- that’s where you start getting movement and love into those tiny spine muscles.

So do your inner teacups a favor and slow down, change things up, rest a bit more, and see how that feels in your spine. 


​
Picture
0 Comments
<<Previous

    RSS Feed

    Picture
    Fun Fact: I'm an herbalist and a movement coach. Not a doctor, or a pharmacist, and not pretending to be one on TV.

    This is a public space, so my writing reflects my experiences and I try to stay general enough so it might relate to you. This does not constitute medical advice, and I encourage you to  discuss concerns with your doctor. Remember, however, that the final say in your wellness decisions are always yours- you have the power to choose, you are the boss of you.

    Any specifics or details you want to discuss with me can be done in a private consultation- check out my Work With Me links above.

    And, some of my posts may contain affiliate links. If you make a purchase through them I'll earn a few cents. Thank you for supporting my work. 

    Categories

    All
    DIY
    Exercise Your Systems
    Food And Digestion
    Foot To Forehead
    From Paula
    Garden
    Herbcraft
    Immune
    Local
    Meet Your Herbs
    Meet Your Self
    Move
    News And Events
    Paula The Herbalist
    Pelvic Floor
    Pilates
    Release & Relief
    Seasonal
    Stress
    Your Wellness

    Archives

    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    October 2018
    September 2018
    July 2018
    June 2018
    April 2018
    March 2018
    December 2017
    November 2017
    March 2017
    February 2017
    January 2017
    November 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012

Picture

Meet with Paula

In Person:
North Wales PA

Online Office Space: 
Everywhere!
​Via Zoom or Google Hangout
​
billig.paula @gmail.com

Disclaimer

Paula Billig is not a physician. She is an Herbalist and Holistic Health Educator. The ideas discussed on this website do not constitute medical advice. No state or local authority licenses Herbalists in the United States, so these discussions are for educational purposes only.

No service or suggestions offered is intended to substitute or replace licensed medical care. Please consult your doctor before starting any new program.

Services and suggestions provided by Paula Billig are intended solely for personal enrichment and growth. 

Contact Paula

Photos used under Creative Commons from specialoperations, specialoperations