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How To Survive Without Coffee (Or Other Stimulants)

July 1, 2019by Brandy FalconNo Comments
how to survive without coffee

Are you wondering how it’s possible to survive without coffee?  

Perhaps you’ve been dragging since the time change. Or maybe you have a hard time getting going throughout the whole year without loads of coffee. You probably need another boost of caffeine to beat the afternoon slump. If all this is true, it’s likely you’ve also developed a coffee habit you can’t break without getting headaches or other withdrawal symptoms.

If you’re wanting to be your healthiest possible, it’s worthwhile getting to the root cause of your fatigue.   You can survive without coffee if you explore natural energy boosting solutions instead.

When we experience fatigue after a time change, or anytime really, what we really need is to go to bed early and get up early. This is easier said than done for most of us though. Look back on Natural Sleep Remedies, Part 1: Finding Your Rhythm to learn how to get your sleep back on track, especially for getting yourself to sleep early.

What I’m most interested in offering you here are ways to perk up your energy during the day without stimulants. Why the concern?

There are conflicting studies about the benefits of caffeine in coffee. Some say that it reduces your risk of cancer, Parkinson’s disease, Type 2 Diabetes, and heart disease. These diseases are also avoidable if you eat a balanced, organic whole food diet though, so I’m more concerned with the negative impacts of coffee and other stimulants on our health.

Everyone knows that we live in a stressful, fast-paced society. Stimulants activate the sympathetic nervous system and ask the body to secrete more cortisol and adrenaline. These hormones have a very negative impact on our health longterm by lowering immunity, creating internal inflammation, causing weight gain and creating depressed feelings.

Negative effects of coffee:

  • Diuretic, dehydrates the body

  • Can cause stomachache, GI issues

  • Creates nervous energy, agitation

  • Considered “hot” in Chinese Medicine, can create health imbalances over time

  • Can cause insomnia

I know how it feels to be ruled by caffeine. There was a time when I needed it to get me to school in the morning and to function at work throughout the rest of the afternoon and evening.

This stimulant was covering up my main health issue though. I simply was not getting enough sleep and had disrupted my circadian rhythm severely. When I decided to wean off of it, it took awhile to readjust, but I managed. Now I just use natures cues and some healthy alternatives to help me greet the day instead.

Here are my suggestions on how to survive without coffee or other stimulants:

Get More Sunshine

Humans are diurnal creatures and we are ruled by the life-giving power of the sun. The sun naturally picks up our energy and brightens our mood. Also, when we receive sufficient sun exposure early in the day, our pineal gland secretes melatonin earlier at night, helping us to fall asleep easier, initiating a healthy circadian rhythm.

 

Exercise

Getting enough movement circulates your blood and energy, increases metabolism, and perks up your mood. Just be careful not to overdo it and create a stress response. If you exercise early in the morning in the sunshine, then you’re maximizing your ability to perk up during the day and reset your sleep clock at night.

 

Yogic Breathing

Everyone knows that the breathing practices in yoga can help one become calm and feel more embodied. Did you know that there are some breathing practices that are actually stimulating? Kapalabhati (skull shining) breath is the best option to try. I made a video of it a few years ago. You can view it here!

 

Essential oils

Diffusing essential oils, experiencing them aromatically, is the quickest way to effect your mood. Citrus and mint oils are especially effective in perking up your energy. There is a big difference in quality among brands though, and some are more effective than others. Please see my essential oil page for my suggestions and let me know if you need help deciding which oils are best for you.

 

Natural Herbs

There are several Western and Eastern herbs that improve your energy without stimulating the sympathetic nervous system and adding stress to the body. Look for adaptogens like cordyceps, American ginseng (more cooling than Eastern ginseng), and ashwaganda which actually help the body adapt to stress while improving cellular function. This herbal blend is my absolute favorite!

 

So say you just love the ritual of drinking coffee in the morning. What do you drink instead? You can try:

  • Decaffeinated coffee (if you need coffee taste but no caffeine)

  • Green tea (small amounts of caffeine unless you buy decaffeinated)

  • Barley tea (be aware it contains gluten)

  • Rooibos (my favorite with coconut milk)

  • Kombucha (highly nutritious and feeds your cells, thereby picking up your energy!)

 

Experiment with these solutions over a relaxed weekend so you don’t have to worry about getting anywhere on-time. Remember, it’s important that you allow yourself to get tired at night and listen to it’s cues to fall asleep by 10pm. Eventually, you’ll find your natural rhythm that’s aligned with the movement of the sun.

Living in harmony with nature is the key to good health. You can survive without coffee!  I know it’s possible for you, if you try!

how to survive without coffee

Are you trying to break your coffee habit?  Why, and what’s working for you?  Please let us know in the comments!

Chronic Disease, Emotional health, Environmental Concerns, Essential Oils, Kids Health, Natural pain relief, Organic lifestyle, Toxin-free living, Women's health

Why Is Everyone So Excited About Essential Oils?

July 1, 2019by Brandy FalconNo Comments
excited about essential oils
There was a time in American history when essential oils were only used by traditional healers, massage therapists, and subculture flower children. But now, we have modern families, business owners, and even medical doctors using them in their homes and professions.  Why is everyone so excited about essential oils these days?

Here are 5 reasons why I believe essential oils are back to stay! After reading them, you may decide to incorporate them into your lifestyle too!

Why essential oils popular?

1. We need alternative healthcare

Essential oil knowledge was lost when modern medicine became popular in the United States. This is because people used to think Western medicine was more evolved, and therefore should have greater respect. Some innovations, like life-saving surgeries and fertility procedures are truly miraculous.  However, this standard of care is only focused on palliative measures.  It doesn’t address the root cause of health imbalances. We need and expect more.

We’re realizing that Western Medicine is not making us healthier. We are wising up and asking:

WHY is this happening to me?

WHAT does my body need to be healthier?

HOW can I maintain health?

Nature, traditional medicines, alternative health practitioners, and your own intuition are the best guides.

Essential oils are gifts from nature that help support physiological functions, improve mood, control infections, and thereby add to our health.

2. Essential oils are effective alternatives to toxic products

We are living in a toxic soup that triggers many health problems in our population. Visit EWG.org to learn more about pesticides, herbicides, antibacterial agents, and other threats in our environment. They’re still legal in the U.S., even they disrupt hormones, destroy gut flora, decrease immunity, and cause cancer. Therefore, it’s up to manufacturers to remove them from their products or up to consumers to stop buying them.

Essential oils can clean our homes and bodies. Many families make their own home and personal care products using essential oils. There’s also some trusted companies who provide ready-made products using essential oils.  These are safe and effective replacements to toxic conventional products found on grocery store shelves.

3. Essential oils have been used effectively for thousands of years

Did you know essential oils have been used from the beginning of history? Ancient Chinese, Indian, Greek, and Egyptian civilizations prized them for their beauty enhancing, spiritual, and therapeutic value. So even though they are new to Americans, that’s not so in the rest of the world.

Our culture is starting to respect older modalities like my profession of Chinese Medicine, as well as using Essential Oils. I would not call it a trend.  Americans are just now seeing what has always been around – an awakening of sorts!

4. People want to feel empowered & resourceful with health choices

Many people these days don’t believe that “doctors know best”. It’s important to have a health practitioner as a guide or for a different perspective.  However, most people have the awareness to know when they’re well or not though, and whether it’s an emergency. They know how to research and experiment with natural remedies and determine if they’re working.

Moms in particular, want to trust their instincts more.  They want to be resourceful and feel empowered with their choices, just as our ancestors were. They know their children better than anyone else! It’s easy for them to use essential oils and they’re accepted well by their children. Experience shows them that essential oils work well to manage illness in the family and to boost their health.

5. There’s tons of research to support essential oil efficacy

Each year, hundreds of research studies validate essential oil efficacy. Here are just a few that show essential oils can improve one’s health naturally:

  1. Protective essential oil attenuates influenza virus infection: An in vitro study in MDCK cells
  2. The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis
  3. The effects of preoperative aromatherapy massage on anxiety and sleep quality of colorectal surgery patients: A randomized controlled study

Certainly, the excitement behind essential oil use is backed by a compelling need! Do you want to try them out too? Visit my natural products page for more information on the oils I recommend. With over 20+ years of experience using them, I can help answer any questions you have as well!

Essential Oils, Kids Health, Natural pain relief, Natural Remedies, Women's health

Learn How To Make This Natural & Effective DIY Healing Salve

June 29, 2019by Brandy FalconNo Comments
natural healing salve
What do you do when your kids get cuts, scrapes, bites and bruises? How do you handle an injury at the gym or another acute, but non-emergency challenge? Essential oils are a better option for tissue repair than antibiotic ointments that encourage our modern day problem of antibiotic-resistant superbugs. Essential oils can also help with muscle repair and circulation, helping the body to heal itself. Learn how to make an effective DIY natural healing salve so you can be prepared! You’ll be using it more often than you think!
 

My body was put to the test last week when I pulled a calf muscle in tennis class that left me unable to walk normally for several days. Even though it was extremely painful, I knew that it wasn’t serious enough to see a doctor and that I had everything I needed to heal myself. One of the greatest tools I used in my natural health arsenal was application of therapeutic-grade essential oils 2-3 times a day in the form of a healing salve. It’s been a week and my calf is already operating at ~ 90%!

 

Salves can be infused with dried or fresh herbs. Or you can use essential oils, which are much quicker and easier to incorporate! Salves are especially soothing because nourishing carrier oils are used to keep the herbs on the skin longer so the plant medicine can penetrate through.

 

I suggest using beeswax pellets, which are less complicated to measure than the block beeswax I used for this recipe. If you must use beeswax blocks, you may want to use a cheese grater to shave it off in smaller pieces since cutting the block with a knife is very difficult and you risk hurting yourself (and your knife!)

 

Listed below are some of the best essential oils for your healing salve (choose 1-4 for this recipe). I would suggest you combine them based on function, not necessary how well they smell together! Only use therapeutic grade oils. See my essential oil website page for more information about the brand of oils I stand by.

 

Essential Oils That Support Healing

Basic Healing Salve Recipe

 

Ingredients:

 

Instructions:

Place coconut oil and beeswax in a double boiler and melt completely under low heat. Remove from heat and add vitamin E (if using) and the essential oils. Immediately pour into the glass jar. Allow it to cool completely before putting on the lid. Store in a cool location, where it should last 1-3 years.

 
 
beeswax coconut oil essential vitaminE salve
 
 
 
 
 
double boil beeswax coconut oil
 
 
 
 
 
coconut oil beeswax salve
 
 
 
 
essential oil salve doterra
 
 
 
 
 
healing salve essential oils doterra
 
 
 
 
 

Voila! It’s that easy. You will be so grateful that you took the 10 minutes to make this salve! I’m eager to hear how it works for you. Please let us all know in the comments! Well wishes to you all…

 
 
 
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What Does it Mean to be Healthy?

June 28, 2019by Brandy FalconNo Comments
what does it mean to be healthy

What does it mean to be healthy?

With my work-life centered around health and wellness, this is a question that I ponder often for myself, my family, and my clients.

Health is not just normal range vital signs, Body Mass Index, and blood tests. And while physical exams with your Medical Doctor are important to rule out serious conditions, even The Center for Disease Control (CDC) and World Health Organization (WHO) define health broadly as “a state of complete physical, mental, and social well-being and not just the absence of sickness or frailty.“

“Well-being” has more to do with how one feels and less about a number on some test. But I would also challenge that it’s not simply a personal perspective. I’m often surprised that some people conclude they are healthy when it’s a fact that they are sick often or suffer with chronic conditions (eg. allergies, eczema, colitis, asthma, etc.), or constant pain.

For some people, “well-being” could be an acceptance of these chronic issues. They are so common in our culture, they don’t stand out as being abnormal and something that can be worked on and improved to attain greater health. Or, there might be a reluctance to acknowledge poor health if major lifestyle changes are necessary.

Wellness is something that we must always be striving for, especially when we are challenged with so many social and environmental factors that threaten our physical, mental, and emotional health.

Below are the markers that I look for when assessing health, besides what your medical doctor would tell you. And no, I am not in perfect health either. I’m an Acupuncturist with a thyroid disease in remission and a Yoga Teacher who is technically overweight (emotional eating is definitely involved!).

Even though I’m very comfortable in my skin, I’m not resigned to settle where I am. I’m constantly moving toward being the healthiest version of myself so I can share my solutions with others who strive to do the same.

Indications of Good Physical Health

  • Clear skin – Acne and rashes often indicate hormonal imbalance and point to poor gut health and possible food intolerance as the culprit.

  • Daily well-formed bowel movements – Again, we look at poor gut health when stools are either too hard & infrequent, or too loose.

  • Good muscle tone – Skinny does not equal healthy; having a low BMI does not mean that you’re in ideal physical shape. In addition to a lower fat percentage, having good muscle tone is important to support the joints in your spine and limbs so you maintain good posture and stay free of injury as you age.

  • Flexible joints – Being able to sit on the floor comfortably and touch your toes from a standing position are good indicators of sufficient flexibility.

  • Having 2 or less colds/year without any secondary infections – If you’re constantly getting sick or you’re ending up with ear infections, sinus infections, bronchitis, or pneumonia after catching the cold or flu, then there is much room for improving your immunity (gut health) through a better diet, nutritional supplementation, detoxifying your body, and managing stress.

  • Sound sleep – Being able to fall asleep easily and stay asleep is not just a good indicator of physical health, but mental & emotional well-being too. Physical tension, hormonal issues, and indigestion can keep you awake, but so can pensiveness, anger, and regret.

  • Physical ease – Pain is always an indication of inflammation and that your body needs help. In Chinese Medicine, pain is the result of Qi (life energy) and Blood stagnation, that can be caused by injury, muscle imbalance, inappropriate diet, stress, too much/too little activity, and much more…

  • Regular menstrual cycles – Absence of flow, scanty flow, heavy flow, short cycles (less than 25 days), long cycles (more than 31 days), and pain all indicate a disharmony from a Traditional Chinese Medical perspective.

Indications of Good Emotional Health

  • Resilience – This is harder for kids and definitely comes with maturity. Being emotionally resilient means that you bounce back quickly when challenged by difficult circumstances & stressful situations.

  • Compassion and empathy – Can you understand and feel the pain of others? Can you put yourself in their shoes?

  • Emotional expression – We can express our feelings to resolve conflict and process emotions. At the same time we don’t dump our feelings on people when it’s not necessary or welcome. The appropriateness of emotional expression in situations is what makes it healthy or not.

  • Gratitude and forgiveness – Both of these feelings help us appreciate our life and also help us to move on and build hope about the future.

Indications of Good Mental Health

  • Focus – Are you able to organize your mind and follow through on tasks without overwhelm?

  • Perspective – It’s important to see a situation from another perspective other than our own, someone else’s point of view.

  • Ability to establish new beliefs – Rigid thinking can lead to cynicism, depression, antisocial behavior, and poor health in general. It’s healthy to have an open mind and consider new possibilities. We should be able to back off or change course when we notice that a certain activity/habit is negatively affecting our bodies, hearts, minds, and relationships with others.

We all have something we can be working on to move toward better health. All of the indicators on this list can be improved. Please let me know if you need help. I can certainly connect you to information, practitioners, and other resources if I cannot assist you directly myself.

Well wishes to you all…

What do YOU consider to be healthy? What could you add to this list? Is there anything I mention that you’d like to challenge? I’d love to have this discussion in the comments!

If you like my blog and want to start taking control of your health,

Click Here To Get My FREE Stress-Relieving Acupressure e-Book.

what does it mean to be healthy

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How To Get Your Child To Drink More Water

June 12, 2019by Brandy FalconNo Comments

Do you have a hard time getting your child to drink water? Maybe it’s hard for you to stay ahead of his or her thirst (a sign that they’re already dehydrated). Or perhaps you’re challenged with an older child who’s not under your influence as much (like at school) who also prefers sugary, less hydrating, low-nutrient drinks like juice, processed milk, and soda.

If you’re a health-conscious parent, you know about the benefits of water and how necessary it is to nourish our cells and drive most physiological functions in our bodies. The most popular recommendation right now is drinking half one’s body weight of water in ounces. But we often need more than that when the weather is hot, we’re sweating a lot, or when we’re sick. Dehydration can happen to people of all ages when we’re losing more water than we’re consuming. Sometimes dehydration can be so severe that a hospital visit is necessary to treat with IV fluids. Getting kids to prioritize drinking water is your best option to prevent serious issues.

Don’t worry though! It is totally possible for you to help your child establish this healthy habit. Here are several tips I can offer that have worked in my family to keep my son well-hydrated and preferring water over other drinks.

How To Get Your Child To Drink More Water

Model drinking water at home

If your kids see you reaching for coffee, sodas, juice, or even alcoholic beverages (that look like juice!) instead of water, then they’ll want what you have and will not understand the importance of water. You’ll need to teach them that water is best for you and for them.

Offer water first thing in the morning

Everyone, adults and kids alike, would benefit from drinking water first thing in the morning. This primes the body to start peristalsis (moving the digestive tract) which is one of the body’s main detoxification methods. Offer water to your child as soon as they wake, or even leave a large cup of water next to their bed so they can get in the habit of drinking as soon as they wake up. Of course it would be good for you to be doing the same! Adults should try to drink a 1-3 glasses of water upon waking. Your digestion should improve!

Let your child have their own special cup or water bottle

It can make all the difference if your child has their own water container. Let them pick out a special cup. Let them decorate their water bottle with stickers. It’s best to drink out of stainless steel, ceramic, copper, or glass, but plastic will do if that’s all that’s available.

Keep a pitcher of water at kitchen table

You’ll whole family will find it easier to drink more water if you keep a pitcher full on the kitchen table at all times. Kids love to be able to help themselves, so you could even make it easier for them by having a pitcher small enough that they can pour from themselves.

Always travel with water

Try to get your child in the habit of taking a bottle of water with them everywhere. All car rides, school, field trips, and even play dates (if you’re child is uncomfortable asking the parent for water).

Flavor the water

Of course it’s best if a child can appreciate the flavor of water alone. If they prefer drinking juice, try offering flavored water as a healthy alternative. Add sliced cucumber, lemon, berries, and/or mint. Our family also loves to drink a chilled hibiscus tea which tastes fruity but does not have any sugar.

(If the whole family agrees that the house water tastes bad, you may want to consider water testing & filtration!)

Drink sleepy time teas as bedtime ritual

Many families prefer to have milk at bedtime to help induce sleep, but unless you’re drinking raw milk, there’s not enough nutrients and way too much sugar in processed, lower fat milks. As a bedtime drink, you’re better off offering water alone or a bedtime tea to make it a more special ritual. Chamomile or lavender teas can help them relax to support better sleep. Offer it 1-2 hours before bed so they can go to the bathroom before falling asleep and not risk having to wake up to pee.

Teach child signs of dehydration & the risks

Again, dehydration is very serious. If you can spot it easily in babies and toddlers (no wet diapers within 3 hrs, crying without tears, sunken eyes, fever, and/or dry mouth). You’ll need to teach your older kids the signs of dehydration if they’re away from you much of the day. Teach them that they need to drink more water, and maybe even get help from their caregiver, if they’re experiencing:

  • thirst

  • a dry and sticky mouth

  • dark and strong smelling urine

  • infrequent urination (they should be going every 3 hours or so)

  • infrequent stools (they should be pooping every day)

  • headaches or muscle cramps

  • dizziness

  • irritability

  • rapid breathing

Try to drink mainly room temperature water

While ice cubes may make drinking water more fun and ice water can feel refreshing on a hot day, it’s not the best way to drink water. We usually slow down and sip cold water (as we do hot), so it’s not as efficient as room temperature water for getting water into a child quickly to quench their thirst. Also, according to Chinese Medicine theory, cold inhibits the movement of Qi (vital energy) in the body, so can also create stomach pain or slow digestion, as can other cold foods and drinks. Still, I support you in doing what you need to to encourage your child to drink! So if you need to buy fancy ice cube trays, so be it!

I hope you’ll benefit from these tips on how to get your child to drink more water! Please let us know how you’re doing with them by commenting in this post. Moms everywhere would also love to hear your tips if you have any I didn’t mention! Well wishes to you and your family…

If you enjoyed this article, please share it with your friends!

Emotional health, Essential Oils, Natural Remedies, Natural Sleep Support, Women's health

My 10 Favorite Essential Oils For Emotional Health

June 7, 2019by Brandy FalconNo Comments
essential oils for emotional health

Essential oils have been used all over the world for thousands of years, though not as much in the United States.  Fortunately, we’re now starting to see them increase in popularity.  This is mainly because essential oils have strong emotional health benefits and are safer alternatives to pharmaceutical drugs.

I love teaching others about the emotional benefits of the oils because there’s usually an emotional and energetic imbalance at the root of most health challenges.  For example, emotions can severely affect gut health and immunity (see graphic below for details).

Essential oils and emotions

From Essentialemotions.org – how emotions affect your body

Essential oils do not remove negative emotions and imbalances. However, they do give is one space and perspective to shift emotions.

“Stagnant anger, sadness, grief, judgement, and low self-worth cannot exist in the environment of balance and peace which essential oils help to create.”

(Emotions & Essential Oils: A Modern Resource for Healing 4th ed.)

Each person can perceive essential oils differently. Even so, based on chemistry, the feelings in the image below can be evoked most of the time:

In my experience, the essential oils listed below seem to have the greatest power to transform our emotional lives.

How to Use Essential Oils for Emotional Health

Apply 1 drop over the heart area, inside the wrists, or behind the ear. Make sure you dilute the essential oils with a carrier oil first for children or people with sensitive skin. (Scroll to bottom of article for appropriate dilution ratio).

Essential Oils for Emotional Well-Being

1. Arborvitae – The Oil Of Divine Grace

Arborvitae (the “tree of life”) has long been used for meditation and spiritual connection. It’s name actually means “to sacrifice”. Likewise, this oil encourages one to surrender to the natural flow of the universe, live with grace, and trust that everything will work out as it should.

2. Bergamot – The Oil of Self-Acceptance

Bergamot challenges unhelpful core beliefs. It can lift individuals out of despair, self-judgement, and hopelessness. As a result, it provides optimism, confidence, and encourages self-love.

3. Cilantro – The Oil of Releasing Control

Cilantro is great at detoxifying the physical body. It also detoxifies harsh emotions as well. Cilantro clears what no longer serves them, creating ease as heavy burdens are lifted.

4. Cypress – The Oil of Motion & Flow

Cypress creates more flexibility in the heart and mind. Also, it promotes trust, adaptability, and emotional growth. This helps one move beyond fear and apprehension.

5. Geranium – The Oil of Love & Trust

Geranium addresses a huge spectrum of emotional issues that can arise from difficult life circumstances. It teaches about the innate goodness in others, helps breed positivity and restore trust in the world. Moreover, it nourishes our inner child, connecting to unconditional self-love.

6. Helichrysum – The Oil for Pain

Helichrysum heals wounds and is a powerful first aid agent. Similar to Geranium, it can help with emotional wounds too like difficult life circumstances, addiction, and abuse. Also, it helps the heart heal, and one feels more courageous, hopeful, and determined.

7. Lavender – The Oil of Communication

Lavender encourages us to express our emotions in an open and honest way. It fosters respectful relationships with others, satisfying our need to be heard.

8. Lime – The Oil of Zest for Life

We’ve all experienced the uplifting fragrance of Lime! This is the strongest oil for dealing with feelings of apathy, grief, and discouragement. Lime can help one feel grateful for life.

9. Myrrh – The Oil of Mother Earth

Myrrh helps one to feel safe in the world and form healthy attachments. Thereby, it fosters a deeper connection with one’s mother, helps women grow into the role of a mother, and to love others deeply.

10. Thyme – The Oil of Releasing & Forgiving

Thyme vents suppressed, trapped feelings. It helps one process hate, rage, anger, and resentment. As a result, there’s more space for forgiveness, tolerance, patience, and understanding.

In conclusion, there are several essential oils that can help you, or someone you care about, deal with emotional challenges. Thankfully, the Earth provides us with these safe and effective tools! We can rely on them without having to worry about damaging side effects and addiction, as we do with pharmaceutical drugs.

Know that essential oils brands are not all the same! Certainly, use Certified Pure Therapeutic Grade oils which have undergone rigorous testing. These brands guarantee purity and potency. You get the desired effect and your money’s worth. You can visit my Essential Oil website page for my recommendations.

Do you use essential oils for emotional balance? Which oils work best for you? Let’s hear about it in the comments! If you enjoyed this article, please share it with your friends!

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10 Of The Most Effective Natural Headache Remedies

June 7, 2019by Brandy FalconNo Comments
natural headache remedies

Do you suffer from headaches regularly? Are they negatively affecting your social, work, & family life? If you’re looking for safe solutions that treat the root cause of your issue, you’ll appreciate these 10 effective natural headache remedies that will help you get back to doing the things you love!

 

Over-the-counter (OTC) medications like acetaminophen and ibuprofen can be a temporary fix for headaches, but they don’t affect the root cause and therefore don’t prevent them from coming back. Plus, they have major side effects like drowsiness, anemia, stomach pain, constipation/diarrhea, high blood pressure, bleeding/bruising, and liver & kidney damage that you don’t want to add to the mix!

 

If your headaches are sharp and severe, it’s a good idea to rule out any serious health issues with your medical doctor. If they diagnose you with a common (though still seriously painful!) tension headache or migraine and simply offer addictive narcotics or OTC drugs, it would be wise to seek safer options. Try these 10 natural and effective remedies that will not only address the root cause of your headaches without any side effects, but also add to your general health!

 

10 Natural & Effective Headache Remedies

 

1. Drink Water

Headaches are a common side effect of dehydration, so you should first ask yourself if you’ve drank enough water when you feel the first waves of pain. We should each be drinking at least half our body in weight in ounces of water each day (eg. a 140 lb woman would drink 70 oz. water). It’s best to drink the majority of it in the morning to prime digestion and proactively hydrate, since fluids can be lost later through sweating & diuretics (like caffeine which we’ll get to next). Of course if you’ve been sick with a fever or diarrhea, you’ll want to drink more water to prevent headaches too.

 

2. Limit Alcohol & Caffeine

Alcoholic beverages are vasodilators that are known to cause headaches. Alcohol and caffeine are both diuretics and also dehydrate the body quickly which can result in headaches as we discussed above.

 

I know many of you are saying, “but I get a headache when I DON’T have my coffee!” or “I’ve heard caffeine can help with headaches!” Well, both statements are right.

 

Caffeine can decrease inflammation, so can temporarily stop a headache. But since the narrowed blood vessels around the brain start to expand quickly again when the caffeine wears off, it can then cause pain again. Headaches are a withdrawal symptom when someone is trying to break their caffeine addiction and can also result when caffeine is combined with other medications.

 

3. Get More Sleep

Sleep restores brain function each night, so any sleep deprivation can strain the brain, typically causing dull forehead and vertex headaches. For some people, getting enough sleep is easier said than done. If you need help falling asleep or staying asleep, please read my 3-part sleep series starting with Natural Sleep Remedies, part 1: Finding Your Rhythm to help you along.

 

4. Use Essential Oils

Did you know that essential oils can solve approximately 85% of your health concerns? That includes headaches too! It’s important that you only use therapeutic-grade essential oils though, as adulterated, low quality oils can actually contribute to headaches. See my essential oil website page for information about the brand I trust the most!

 

My favorite essential oils for headaches that I’ve seen work well on my patients & family members are:

Frankincense

Peppermint

Rosemary

doTERRA PastTense blend

doTERRA Deep Blue blend

doTERRA Rescuer blend (gentle for kids & sensitive adults)

 

Apply 1-2 drops of the concentrated oils or swipe roller bottle blends (diluted with fractionated coconut carrier oil) onto the head where ever you’re experiencing pain. Inhaling the aromas can also help relax your body and calm your nerves.

5. Receive Acupuncture & Acupressure

Traditional Chinese Medicine (TCM) is a complete health care system and includes acupuncture as well as acupressure/massage, dietetics, herbs, and Qigong. In TCM, the root cause of headaches is a disharmony in the flow of Qi (vital energy) and blood in the body and linked strongly to our emotions. This disharmony is treated directly, which is why acupuncture is phenomenal at treating and preventing headaches. Clients must commit to a series of treatments though, not expecting a quick fix (especially if you’ve been getting regular headaches for several years!)

 

If your needle-phobic, acupressure is an effective alternative! You can even do acupressure on yourself. If you subscribe to my website email list, you’ll actually get a free stress-relieving acupressure e-book gift! I made it especially for moms, but everyone can use it!

 

6. Do Yoga

A regular, relaxing yoga practice can lessen physical tension and stress that can bring on headaches. This includes deep breathing, restorative postures, mindfulness of repressed emotions, and gentle inversions if they’re already part of your practice. The combination of them all balance the endocrine and nervous systems.

 

Again, not all yoga is the same! It must be a style that is relaxing and you must pay close attention to your body’s cues to make sure you’re releasing stress and not accumulating it if you’re engaging in a competitive way. Read Yogic Approach to Stress Relief for more information on how to do this.

 

7. Try an Elimination Diet

Certain foods can trigger headaches. The most common culprits are preservatives like MSG & nitrates, artificial colors, artificial sweeteners, alcohol, and caffeine. You can try taking those out first. If you still have headaches, especially if you have other digestive symptoms, you may want to consider more extensive trouble-shooting of your diet. The Elimination Diet by Alissa Segersten and Tom Malterre is my favorite program, which I’ve done a few times and is a very approachable way of figuring out which foods are causing the pain.

 

8. Take Supplements

Dietary supplements and herbs can help bridge any nutrition gaps that may cause headaches. Increasing your dosage of magnesium and calcium is known to balance serotonin levels. Increased vitamin B2 can help decrease pain from migraines.

 

Consuming feverfew, valerian, black cohosh, garlic, ginkgo, and elder flower can help resolve tension headaches. Ginger, cayenne, garlic, and fennel are especially helpful for those that develop around the menstrual cycle.

 

9. Take a Break from the Screen

Eye strain from computer work, social media activity on phones, reading tablets and video game play can develop into a headache. In Chinese Medicine, we advise to not just take a break from the screens to relax the eyes, but also to go outside and be with trees. The green color of leaves is very soothing for the eyes and allowing them to experience depth perception by looking at the individual leaves/needles can also help relax the eyes (and your whole head).

 

10. Use Heat to Soothe Tension

If your headache is caused by tension, increasing blood circulation with heat can help relieve it. Try a heating pad or hot compress if you can pinpoint the muscles that are tight. Or you can take a hot bath with epsom salt and essential oils to relax the whole body while also increasing circulation. Even giving yourself a nice, hot foot bath can be enough to bring the energy down out of the head.

 
 
 

You’ll know which remedies you should try first if you start a “headache journal”, documenting what your day was like leading up to the headache. Then it’s up to you to adjust your lifestyle as you incorporate the remedies, which may take a little time to fine-tune. The desire to lead a pain-free, joyful life without harmful medications is hopefully enough motivation to help you commit!

 

If you enjoyed this article, please share it with your friends!

 

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5 Natural, Easy Ways Soothe Your Sore Throat At Home

June 7, 2019by Brandy FalconNo Comments
Natural sore throat remedies

One of the first possible signs of the common cold or flu is a sore, ticklish, or scratchy throat. Instead of thinking “Oh no! Here we go!” and resigning yourself to a week of discomfort, you can thank your body for this helpful clue as it’s the best time to change the course of the illness! Try these natural sore throat home remedies (along with lots of water, broth, and rest) you’ll likely to be back to your perky self in just a few days!

 

1. Gargle with warm salt water

Most microorganisms that like to invade our body do not do well in a high saline environment. You can flush them out of your throat and prevent the spread of the illness by gargling with salt water.

 

Dissolve 1 teaspoon of sea salt in 1/4 cup of warm salt water and gargle several times a day until your throat feels better.

 

2. Rinse your nose with warm salt water

Ancient yogis knew that cleansing the nostrils was a great way to not just purify our vital energy pathways, but to defend the body against pathogens as well. The nose and mouth are the first places for microorganisms to enter the body. Sometimes, a sore throat can be the result of post-nasal drip from the nose. It’s a good idea to keep the nose clear when you’re first getting sick (also a great way to prevent illness!)

 

Use a saline nasal spray you can pick up from your local health food store.

-OR-

Use a neti pot to rinse your nose the traditional way. See this post for more information including video instruction.

 

3. Drink licorice root tea

In Traditional Chinese Medicine, licorice root (Gan cao) is one of the most commonly use herbs for wellness. It is indicated for sore throats and also moistens the lungs, easing cough. So even if the illness continues and moves into the lungs, drinking this tea will continue to provide comfort.

 

You can buy whole licorice root in bulk or in tea bags. Here are 2 organic sources that I recommend:

 

Buddha teas

Wellness Naturals (bulk) tea

 
 

4. Eat local raw honey

Honey can immediately soothe your sore throat and help to fight off infection. I use this on a very temporary basis though since too much sugar can actually create gut flora imbalance which will compromise your immune system in the long run.

 

It’s best to eat raw honey which retains all the phytonutrients, enzymes, and vitamins that make it such a powerful, protective agent. Of course honey should not be given to children under the age of 1 to prevent possible botulism infection (although rare).

 

5. Use therapeutic grade essential oils

Essential oils are especially beneficial for viral infections because of their ability to penetrate our cell membranes, where viruses like to reproduce. They can be applied to the front of the neck, the spine, and the soles of the feet to improve your immune health systemically. But you’ll also experience relief if you use them internally with one of the methods already mentioned (garling with salt water, in tea, or with honey, but NOT putting them in your nose with the saline rinse).

 

Only Certified Pure Therapeutic Grade essential oils can be taken internally. These are the best essential oils for a sore throat:

Lemon

Wild Orange

Peppermint

Protective Blend

 

It’s a good idea to have all these materials in your home so you’re prepared the next time you get sick!

 

If you have a natural remedy for a sore throat that’s not mentioned here, let us all know in the comments! Well wishes for good health!

 
 

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4 Acupressure Points You Need To Know To Resolve Pain

June 7, 2019by Brandy FalconNo Comments
4 acupressure points for pain

Regardless of the type of pain you’re experiencing, you’ll want to know about these 4 acupressure points for pain that will lessen your discomfort quickly!

 

In Chinese Medicine, we know that pain is the result of blocked Qi (vital energy) or blood in the body. When the Qi & Blood is flowing freely in the body channels, there is no pain. Therefore, the goal with pain conditions is to increase circulation of Qi & Blood in order to resolve the blockage or stagnation.

 

There are 4 points that do the job best, called the “4 Gates”. It’s really just 2 points; 1 on the hand and 1 on the foot that are used bilaterally (both sides of the body), totaling 4 points. Together they create an analgesic effect that is easy to try when experiencing pain.

 

As I write this, I happen to be nursing myself back to health after pulling my medial gastrocnemius (calf) muscle in a tennis clinic yesterday. I could barely walk or drive yesterday, so I set up a station on my bed where I could do acupuncture on myself and also work.

 
 
calf muscle strain acupuncture essential oils
 
 
Natural acupuncture and essential oil treatment for gastrocnemius (calf) muscle strain.

Even as an acupuncturist though, I usually don’t have time to give myself a treatment. Today I can walk more, so I’m off doing errands and getting to work, not immobile in bed. I’ve been using acupressure instead, which can be just as effective as acupuncture. This is something you can do too without formal training! And the 4 Gates are sufficient when you don’t know which local points to use for your condition.

 
 

“4 Gates” Acupressure Points for Pain

Hold each point with firm pressure for 1-2 minutes. Be sure to do both sides of the body, so you’re actually doing all 4 points. Adding pain relieving essential oils like Deep Blue Soothing Blend or Rescuer Blend to the points can augment treatment effectiveness.

 

Note: With acupuncture, both points are contraindicated for pregnancy because of their strong mobilization of Qi & blood.

 
 

Large Intestine 4 – “Hegu”

Locate this point on the back of the hand, between the thumb and pointer finger bones, in the middle of the bulge created when the fingers are close together.

 

This point is indicated for numerous conditions. With regard to pain, it is often used for headaches, painful menstruation, stomach/intestine pain, toothache, difficult labor, abdominal pain, and any other body ache.

 
 
large intestine 4 acupressure for pain

Large Intestine 4 Acupressure Point

 
 

Liver 3 – “Taichong”

Locate this point on the top of the foot, in the depression between the big toe and 2nd toe as you slide your finger up from the webbing of the toes.

 

Similar to Large Intestine 4, this point is indicated for numerous conditions. Alone, it’s a great point for headaches because it moves energy down from the head. Together with Large Intestine 4, they treat any pain conditions.

 
Liver 3 acupressure point for pain

Liver 3 Acupressure Point

 
 
The 4 Gates are powerful starting points that you can try before popping a pain pill if you need immediate relief! Remember, pain is an important signal from the body – you don’t want to be numb and blocked off from communication. Acupressure is a great way to befriend the body and work with it as it initiates it’s own healing response.
 

Please let me know in the comments if you found these points helpful!

 
 
 

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Emotional health, Meditation, Organic lifestyle, Seasons, Summer, Traditional Chinese Medicine, Whole Food Diet, Women's health

How to Stay Healthy This Summer According to Chinese Medicine

May 26, 2019by Brandy FalconNo Comments
stay healthy in summer

Summer is the season we associate with fun, relaxation, and carefree living. Our days are less structured, so our kids tend to stay up and sleep in later. We often become more lax with our diets too, as restaurants visited on family vacations don’t always have the best quality food. To stay well in summer, it’s important not to fall into unhealthy habits. Learn how to stay healthy in summer with these simple guidelines, so you can enjoy this season to the fullest!

How to Stay Healthy This Summer with TCM

1. Adjust Your Activity Level

The Yang energy of the sun reaches its maximum at the summer solstice on June 21. From there it starts a gradual decline until the winter Solstice in December.

What does that mean?

Since Yang is decreasing, Yin energy is increasing; we need to adjust our activity to become more Yin as well. Being “more Yin” means to embrace quiet, stillness, and our calm, receptive feminine nature.

I know, it doesn’t sound like summer. It’s supposed to be exciting!

Remember, this is a gradual change we’re adjusting to over the season. We can be lively in June and then start to ramp it down. By the end of August, hopefully we’re all grounded enough that kids can adjust well to the new school year and we can easily commit to our work life again.

If we ignore the cues from nature and go full force in the Summer Heat, we’re likely to burn out. This is bad new for our health in Fall, as we may get sick quickly and often without the restorative energy of Summer.

2. Get Some Morning Sun and Finish Activities Early

Part of adjusting your activity level is to also adjust the timing of your activities. If you live in a really hot climate, you already know how to do this well:

Get your workouts, errands, gardening, and other outdoor obligations done early.

You’ll need to resist the temptation to start the days slow. Trust me, you’ll be feeling great after absorbing that morning sun. It will elevate your mood and give you the energy you need to be productive. Then you can rest in the afternoon (which will become the hottest part of the day as summer progresses) completely guilt-free.

3. Eat These Foods to Stay Healthy in Summer

Summer is packed full of opportunities to eat out – restaurants, ballparks, amusement parks, family BBQs, etc. Since you may not always have control over these meals, it’s extra important to eat well at home.

Our digestion is stronger in summer. We’re now able to eat raw and cooling foods without gas and bloating.

These are the best foods to balance summer heat (from The Tao of Nutrition):

 
best foods to eat in summer
 
 

Everyone should do their best to refrain from these foods which may increase heat in the body and cause inflammation, dryness, constipation, and headaches.

  • processed sugar
  • alcohol
  • deep fried foods
  • caffeine (not too much chocolate either!)
  • hot, spicy foods

You may want to revisit: Have a Sweet Summer Without Excess Sugar

4. Be Cool and Refrain From Anger & Overexcitement

Anger and mania cause heat to rise internally according to Chinese Medicine philosophy. Accumulation of heat internally over a long period of time can cause disease. Anger and excitement are normal human emotions, of course, but it’s important to be mindful of what is causing them so we’re not caught up in these emotions continuously.

Meditation helps us become less reactive, and is a great practice to remain calm, cool, and level-headed. If you’re not ready to meditate, you can try to process your emotions through journaling or talking with a dear friend.

Chinese Medicine helps us to see the connection between us and nature. Living in harmony with the rhythm of nature and preventing disease is the basis of it’s philosophy. If you adhere to these guidelines, or at least try returning to them whenever you get off track with summer (& sometimes unhealthy) fun, then you’ll find that you maintain wellness longer.

If you enjoyed this article, please share with your friends!  Let me know what you think of these summer health tips in the comments.  Well wishes to you…

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BrandyFalconLAc

Brandy Falcon, L.Ac., E-RYT