Category: Mind & Body Wellness

Ecopsychology is at the intersection of ecology (the study of relationships between living organisms) and psychology — the study of the human mind. Ecopsychology brings these two disciplines together by recognizing the interconnected nature of existence and that suffering and pain is not only felt on an individual level. 

Rather, individual well-being is connected to ecological and community well-being, and individual health and stability is only possible when we have a reciprocal and mutually beneficial relationship with each other and the natural world. 

Ultimately, ecopsychology seeks to enhance relationships between individuals and the non-human world and to foster feelings of interconnectedness. Healing comes from our ability to mend the gaps between individual & other and between human & nature. 

It is important to reflect on the teachings of ecopsychology when discussing the therapeutic benefits of the natural world. While spending 30 minutes in nature may ease feelings of discomfort, it does not get at the root of our suffering. Rather, we must use the time we spend in nature as a tool to heal the nature-human divide and to recognize our oneness with the earth. 

Once we realise this truth, that humans and nature are one, we begin to see the real value in practicing reciprocity with the natural world. It is not enough to simply reap the benefits that nature has to offer. Instead, we must take care of the earth, as she takes care of us. There is healing in reciprocity. 

Practicing Reciprocity 

Robin Wall Kimmerer — a member of the Potawatomi Nation and a professor of plant ecology — in her book, Braiding Sweetgrass, brings together indigenous wisdom and scientific knowledge in her discussion of reciprocity. On page 126, she wrote the following:

“People often ask me what one thing I would recommend to restore the relationship between land and people. My answer is almost always, “Plant a garden.” It’s good for the health of the earth and it’s good for the health of people. A garden is a nursery for nurturing connections, the soil for cultivation of practical reverence. And its power goes far beyond the garden gate – once you develop a relationship with a little patch of earth, it becomes a seed in itself.”

~ Robin Wall Kimmerer

I think about this often; it may be the best piece of advice I’ve ever received. 

I echo Kimmerer’s call to action. Plant a garden, if you have the time, space, and means to. If not, get a potted plant for your home, nurture it, and watch it grow. 

Sources

https://www.tandfonline.com/doi/abs/10.1080/08873267.1998.9976972

Kimmerer, R.W. (Sept. 16th, 2013). Braiding Sweetgrass: Indigenous Wisdom, Scientific Knowledge and the Teachings of Plants. Milkweed Editions.

According to the Centers for Disease Control and Prevention, roughly 50 million adults are diagnosed annually with some form of chronic joint pain due to arthritis, gout, lupus, or fibromyalgia. Many of us have been conditioned to believe that with age comes aches and pains.

But joint pain does NOT have to be inevitable. In fact, some joint pain is a result of lifestyle choices, such as poor diet and lack of exercise.

This, of course, means you can effectively make certain lifestyle changes that can reduce joint pain and improve function. Here are some ideas to get you started down a path of less pain and stiffness:

Maintain a Healthy Weight

According to The American Academy of Orthopaedic Surgeons (AAOS), obesity is one of the most common diseases that affect bone and joint health. Losing weight not only relieves pressure on your joints, but it can also reduce joint degeneration.

Get Regular Exercise

Obviously, exercise can help you lose weight, but there are other benefits to moving your body. Regular exercise increases strength and flexibility, which is important for joint health. Now, depending on the severity of your joint pain, certain exercises may be off the table. For severe pain, consider walking, biking, and swimming as these exercises are gentle on your joints.

Eat a Healthy Diet

There are two phases to eating a healthy diet:

• Phase 1 – Eliminate processed foods that are high in refined sugars and trans fats. These cause inflammation throughout the body that causes joints to be stiff and painful.
• Phase 2 – Eat more foods that are rich in omega-3 fatty acids, which help to reduce inflammation in the body. These foods include fatty fish, chia seeds, and walnuts.

Quit Smoking

Smoking prohibits your body from healing itself and also reduces blood flow. This makes it hard for your joints to recover from injuries and inflammation. Not only will quitting smoking help joint pain, but it will also improve your overall health as well.

Seek Chiropractic Care

Chiropractic is often used as a complement to conventional treatments for joint pain. Chiropractic adjustments can reduce the restrictions or misalignments in your spine and other joints. One study found that adjustments helped normalize inflammation for individuals suffering from low back pain.

Joint pain can also sometimes come from poor posture and spinal alignment, and chiropractors can help you solve that issue as well.

If you suffer from joint pain and would like to explore chiropractic care, please call our office. We’ll be more than happy to discuss how adjustment might finally bring you some relief.

SOURCES:

• https://uthealthaustin.org/blog/lifestyle-changes-to-reduce-joint-pain
• https://maxliving.com/healthy-articles/chiropractic-and-joint-pain
• https://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief

If you find yourself struggling to fall or stay asleep, you’re not alone. Insomnia, the chronic inability to get sufficient sleep, is a common problem affecting millions of Americans. According to the Centers for Disease Control and Prevention’s 2014 study, more than a third of Americans aren’t getting enough sleep on a daily basis.

With a lack of sleep at the root of serious medical conditions like obesity, high blood pressure and heart disease, getting a decent amount of sleep on a regular basis is crucial to a long and healthy life. Here are five things you can do to change your routine and start getting to, and staying, asleep.

1. Just Two Things in Bed
Make sure that your bed is used only for two things: sex and sleep. By using your bed almost exclusively for sleep, your body will associate your bed with rest and relaxation, making it easier to fall asleep.

2. Exercise Regularly
Getting regular exercise (the recommended thirty minutes a day, five days a week) will help you promote healthy sleep habits. Your post-exercise temperature may promote falling asleep, and exercise in general will help eliminate insomnia by decreasing arousal and anxiety.

3. Naps, Caffeine, & Alcohol
Short naps are helpful for some, but for others it impacts their ability to fall asleep. If you’re struggling with insomnia, avoid naps during the day. Caffeine, a known stimulant, may keep you up longer than you’re aware. You may need to avoid caffeine entirely if it prevents you from falling asleep. And, while alcohol is a sedative, it can disrupt your sleep; so if you have trouble staying asleep, avoid alcohol.

4. No Screens Before Bedtime
Screen time, such as computers, smart phones and television, prevent you from falling asleep due to cognitive stimulation. Too much light at bedtime affects your melatonin production, giving your body the impression that its staying awake, not ready for sleep. Help your body get ready for sleep by eliminating screen time at least two hours before bed.

5. Create a Nighttime Routine
Creating a regular nighttime routine will help your body get into the habit of winding down and relaxing as it prepares for sleep. Create a nighttime routine an hour or two before bed. Maybe have a glass of warm milk, brush your teeth, change into your pajamas and read a book every night before bed. Make sure you go to bed around the same time every night too, including weekends.

Changing old habits and establishing a new routine is never easy. But as you make changes and sustain new practices, it will get easier. Before long you’ll have a new set of healthy habits, and you can finally settle in for a good night’s sleep.

Are you struggling with insomnia and need help maintaining healthy sleep habits? A licensed professional can help. Call my office today and let’s schedule an appointment to talk.