Comfort and Joy

 

Comfort and Joy

As we dive into the holiday season, expectations seem to multiply. With full calendars, shopping lists, and gatherings, it’s easy to feel overwhelmed. Amidst this flurry of activity, kindness toward others can become an afterthought, and the first to diminish is often kindness toward ourselves. This neglect takes a toll on well-being and impacts the release of the brain’s feel-good hormones: dopamine, serotonin, endorphins, and oxytocin. These chemicals are designed to work in bursts, not as a constant stream, yet we’re pressured to stay upbeat as if being down is something to fix.

Each hormone plays a unique role in lifting mood. Dopamine rewards task completion—like checking off a to-do list. Serotonin stabilizes mood through walking, meditation, or time outdoors. Endorphins, released during laughter or exercise, reduce pain, while oxytocin, the bonding hormone, is triggered by connection—through a hug, petting an animal, or kindness. These moments offer brief but powerful boosts, never meant to sustain us indefinitely.

Dr. Loretta Breuning, founder of the Inner Mammal Institute, emphasizes that happiness isn’t constant. “You don’t build the skill [of happiness] when you're taught it should be effortless,” she explains. Dr. IsHak, a psychiatry professor at Cedars-Sinai, adds, “Acts of kindness must be repeated. Biochemically, you can’t live on the 3-4 minute oxytocin boost from a single act.” Kindness works best when practiced regularly—whether by holding the door for someone or sharing a smile.

One of my favorite memories with my first dog Sophie captures this perfectly. While walking through Elm Grove Park, I found a quiet bench donated by the Sane family, with a plaque that read, “Be kind whenever possible. It is always possible.” — Dalai Lama. Feeling grateful, I placed Sophie on the bench, her white fur bright against a pink bow, and took a photo I’ll always cherish. It reminded me that kindness and gratitude often come in the quietest ways.

As the season unfolds, music offers a cue to slow down: “The weather outside is frightful, but if you’ll really hold me tight, all the way home I’ll be warm.” Dean Martin’s lyrics capture how trust and kindness carry us through cold patches. Happiness isn’t about constant joy but about finding beauty in moments of connection, kindness, and gratitude.

This season, let’s embrace life’s natural rhythms and be kind to ourselves and others. Happiness isn’t about being joyful every moment—it’s about finding beauty in small acts of connection, kindness, and gratitude along the way. Wishing you comfort and joy this winter.

True Colors - Light and Health

Artists have long harnessed color and light to evoke emotions, so it's no surprise that medicine is now exploring how these elements affect our bodies. As Paul Simon famously sang, “Kodachrome gives us those nice bright colors; the greens of summer. Oh Mama, don’t take that Kodachrome away!” He was onto something. Let’s take a brief autumn stroll through the history and recent findings on phototherapy before the leaves come tumbling down!

Dr. Ibrahim from the University of Arizona was inspired by the light filtering through trees to investigate green light. Forest bathing, an ancient practice of immersing oneself in nature, is known to enhance overall well-being. Research shows that “basking in green light for 1 to 2 hours a day could significantly reduce pain from migraines and fibromyalgia.” In his 2021 study, Dr. Ibrahim found that green light reduced migraine frequency from 7.9 to 2.4 episodes for those with episodic migraines and from 22.3 to 9.4 for those with chronic migraines. Additionally, fibromyalgia patients reported a decrease in pain from 8.4 to 4.9 on a 10-point scale. Similar results were observed at Duke University, where Dr. Gulur studied green light’s effects on pain. Fibromyalgia patients who wore green-lens glasses for at least 4 hours a day showed a 33% reduction in opioid use. Dr. Gulur supports the idea that green light helps reduce pain, though the specific frequencies used may not be available in over-the-counter products.

Red light and infrared therapy are well-established for aiding muscle recovery. Dr. Ghigaiarelli discovered an 18% reduction in blood levels of creatine kinase (an inflammatory marker) in athletes who rested in a red-light recovery bed compared to those who used a non-light bed.

Light therapy is also well-known for treating newborn jaundice, psoriasis, and seasonal affective disorder. It’s especially promising for conditions with limited treatment options. The LIGHTSITE III study, conducted at 10 U.S. ophthalmology centers, used a combination of red, near-infrared, and yellow light for dry age-related macular degeneration (AMD). “This was the first therapy for dry AMD that’s shown a benefit in improving vision,” concluded Dr. Richard Rosen. For those with wet AMD, consult your doctor about AREDS supplements and injections, which may help slow vision loss. Always seek medical advice before using light therapy for vision issues.

As the leaves begin to fall this November, savor the vibrant colors of autumn, knowing that these hues offer more than meets the eye.

The October Slide

You’ve never heard of the October Slide? No, it’s not about the Giant Slide at this year’s State Fair, nor is it a new dance move! Unfortunately, the October Slide is a term that has become synonymous with a flare in chronic medical symptoms as autumn approaches.

Factors believed to contribute are: falling temperatures, changes in barometric pressure, drier air, seasonal allergies, less daylight and increase in virus susceptibility as we all head indoors. The changes in barometric pressure can have a direct effect on our bodies, and some people are more sensitive to these changes, leading to an increase in inflammatory responses. Additionally, school-aged children face the added burden of academic stress as the school year progresses.

The October Slide gained momentum within the chronic illness community as they shared their stories with each other. While it isn’t a firm diagnosis it is a pattern recognized by most physicians. Most chronic illnesses may be exacerbated by the change in weather; including but not limited to fibromyalgia, headaches, rheumatoid disorders, chronic fatigue, dysautonomia and depression. You may not have heard of the October Slide, but you might have experienced it for years, unaware that you’re not alone. If this sounds all too familiar, it may be worth contacting your doctor in advance to discuss possible medication adjustments.

As summer starts to wane, be proactive in setting yourself up to minimize the slide. The specific steps you take may depend on your condition, but don’t approach fall with the belief that the slide is inevitable. Increasing your water intake, adding a liquid Vitamin D, maintaining a routine, and getting as much sunlight as possible are all proactive steps.

Over the past four years, we’ve learned a lot about the spread of respiratory viruses. Simple changes in your home, work, and school environments can improve air quality and reduce the spread and susceptibility to these airborne bugs. When our nasal passages become too dry, we’re more susceptible to viruses. Adding a humidifier, an air purifier, and indoor plants can all contribute to a healthier indoor environment.

I hope you soar into the autumn season. Being aware of the October Slide allows you to evaluate your specific medical issues and be proactive in minimizing any setbacks. Never forget that even small, consistent changes can have a big impact; no step forward is too small. While we can’t change the weather, we can always adjust our sails.

 

The In Between

As August ends, many parents will send their "adults" off into the world. This transition varies for each family. During this time, you want to be their safety net while trusting their problem-solving and decision-making skills. Summer is ideal for delegating tasks, appointments, and time management while they’re still at home. Even if they roll their eyes or shrug, your guidance is noticed.

Whether your child is going to college or starting full-time work, they will face many changes. The University of Colorado Boulder identifies stress, anxiety, and depression as top health concerns for students. Colleges offer valuable resources like WellTrack, a multidisciplinary app available at many institutions. Learn about these services before they’re needed, and prepare a toolbox for potential crises. For those living independently for the first time, stressors are similar. Reassure them that it's okay if the first few months are challenging.

Sleep and meal planning are two major pillars of good health. These can be neglected in communal living with meal plans or when managing a food budget for the first time. Therefore, let your mini-adults take the lead on their meals before they head out on their own. Talk to them about their caffeine intake; excessive caffeine can cause heart palpitations, withdrawal headaches, and rare severe cardiac events. Both caffeine and alcohol disrupt sleep. Ensure your child knows not to mix Tylenol with alcohol, as combining acetaminophen with alcohol can cause severe liver and kidney damage.

Addressing sexual assault and domestic violence is crucial. Make sure your children never accept a drink they didn’t see poured, use a buddy system, and know they can call you anytime because their safety is paramount. This applies to both boys and girls. Emphasize that nothing is more important than their safety, and discuss peer pressure openly and frequently.

Some of these topics may be difficult to discuss; remember when you left your child little notes in their lunchbox? Maybe this year you can write them a little notebook of suggestions, from the banal (like how to do laundry) to the essential (like how to cook chicken fully). Then add all the more difficult challenges they may come across so they know you are aware of the social pressures they may be facing. Most importantly, remind them they are not facing these challenges alone.

Wishing all new graduates a successful leap into their next chapter.

Tick - Tock

Image From 
Alaska Gov

When it comes to Lyme disease and other tick-borne infections, time is of the essence. Most researchers agree that it takes at least 24 hours of a tick being attached to infect the blood with tick-born infections. The number of cases of Lyme disease has more than doubled in the past 15 years, according to the Wisconsin Department of Health Services. Wisconsin has the highest prevalence of Lyme cases in the US due to climate and greater reporting systems. Therefore, nobody in Wisconsin is immune to tick-borne illness.

Preparation and prevention are your first lines of defense. Ticks like to cling to tall grasses in shady areas. If you are hiking, gardening, or out in the woods, consider wearing longer pants and shirts, opting for loose-fitting clothing on hot days. After spending time outdoors, using a lint brush over clothing is a great first step. Showering not only feels good after a day outdoors but also can reduce the risk of Lyme disease. Ticks can be as tiny as a poppy seed, so thorough tick checks are crucial. Use your phone to zoom in for a body scan if your eyesight isn’t the best. Don’t forget to check the back of your hairline and your pets.

Having a tick removal kit on hand is essential. A ziplock bag with needlepoint tweezers, a small plastic bag with a damp paper towel to save the tick, and alcohol pads to clean the area can make a difference. Go slow, grasp the tick close to the skin, and pull up and out. Place the tick in the plastic bag with the damp paper towel, and it can be sent to TickReport.com, available through UMass. This helps track tick-borne pathogens and contributes to the national database.

It can take weeks for antibodies to appear in someone infected by *Borrelia burgdorferi*, the bacteria causing Lyme disease. The characteristic “bullseye rash” does not need to be present. The tick’s saliva has a numbing agent, so you may not realize you’ve been bitten. Early symptoms can appear within 3 to 30 days and include fever, headache, fatigue, and often a rash. If left untreated, Lyme disease can spread to the joints, heart, and nervous system. If you have unexplained symptoms, especially ones you can’t place, rule out any tick-borne infections. Early treatment with antibiotics can prevent a lengthy chronic illness.

With a long tick season in Wisconsin, a quick check in your routine will keep you healthy. 

Celebrate Independence

Vintage Lady Liberty Postcard
Image from Zazzle

Celebrate Independence

As we gather this 4th of July to celebrate our nation’s independence, it is an opportune moment to reflect on our own independence. There is no greater gift than one’s autonomy. Unfortunately, for adults aged 65 and older, falls are the leading cause of injury. Nearly one in four adults in this age group fall each year, and roughly 20% of these falls result in a serious injury.

A 2019 Duke study tested 775 men and women on their ability to balance on one foot without assistance. Participants in their 30s could balance for an impressive 57 seconds, while those in their 60s began to lose balance after 40 seconds. Those in their 70s showed a dramatic decline, losing stability after just 27 seconds. However, a Canadian study demonstrated a 74% reduction in falls among a group of 344 individuals who completed an at-home strength and balance routine for a year, compared to those who did not receive the training.

Mobility and balance rely on a symphony of functions working together to create fluid movement. The vestibular system in your inner ear, with its intricate fluid-filled canals lined with microscopic hair cells, plays a crucial role. Proprioceptors in muscles provide your body with spatial awareness. Additionally, muscle strength, the adjustment of blood vessels and heart rate when moving from lying down to standing up, and information from your eyes and nerves in your feet all contribute to keeping you steady.

Given how many systems are involved in maintaining balance, it is no wonder that even small health alterations can lead to poor balance and increased fall risk. Understanding this complexity highlights the importance of taking proactive measures to maintain and improve balance. Regular check-ups with your healthcare provider can help identify any issues that might affect balance, such as vision problems or medications that cause dizziness.

Regular exercise tailored to strength and balance is crucial. Strength training, especially for the legs and core, is essential for maintaining steadiness. Like a tree that bends with the wind, flexibility—especially in the ankles and feet—is also important. Research has shown that activities combining multiple tasks are better for balance. Engaging in sports, gardening, and even walking with a friend versus walking alone can all improve stability.

This 4th of July, as we celebrate our nation's independence, let's also commit to preserving our own. Lack of mobility as we age is not inevitable; we can all take steps at any age to improve our chances of leading long, flexible lives, without the fear of falling.

Mold -Tackle the Bully

Image from Well Theory

Spring cleaning is an excellent time to take note of the health of your home. April showers are prime time to notice areas of water intrusion and mold. Environmental illnesses are well documented; most know of asbestos and the severe health consequences it brings. However, only recently are mold-related illnesses becoming part of the public consciousness.

One of the barriers to fully comprehending mold is that tolerance varies greatly between individuals. I’ve talked to many mold inspectors; all share their inadvertent role of becoming marriage and family counselors. It is not unusual for only one family member to show health issues from mold exposure. Unfortunately, other family members are confounded and may insist it’s all in their head; and it may be due to neuroinflammation. 

Mold is sneaky, it can survive even without a constant water source. I’ll give you a personal example; I would have bet the house (pun intended) there was no way my home had mold. I was living in Arizona and started to suffer unexpected asthma attacks. My doctor suggested I get my home tested for mold. You could have knocked me over!  A tiny shadow in my walk-in closet was the clue to the inspector. The air test and visual inspection confirmed that significant mold was on the other side of my ceiling. I was shocked and confused - we are in the desert? What I learned is it is not uncommon. All mold needs is damp air. At one point there must have been a roof leak that was sealed over. Enough moisture had remained, and this space between the ceiling and roof became a perfect habitat for mold to thrive and then go dormant. Flourishing anytime the humidity rose; there was no smell, no visual red flags, and no active leak. After it was remediated I could finally breathe easy.

The moral of the story is if you are suffering unexplained health issues that have no clear explanation; be mindful of your environment. It is paramount a mold inspecting company does not also do the remediation. Dr. Jill Crista, author of Break the Mold (www.drcrista.com), and Dr. Shoemaker; www.survivingmold.com are one-stop shops for mold education. Both doctors have created professional certifications for practitioners, yet their sites are also patient-friendly and educational.

“Mold is a bully and turns you into a wimp.” Dr. Crista. Don’t let the bully win.

Love thy Lymph

Love thy Lymph 

This once-dismissed vital system is no longer taken for granted. The roots of its importance can be traced back to Elm Grove, more on that later. Now, you can go to any social media platform and find influencers rebounding, stimulating, and dry brushing all with clever ways to encourage the optimal function of the lymphatic system. That wasn’t always the case. The lymphatic system is a network composed of lymph nodes, organs, glands, tissues, and vessels. Unlike blood vessels, lymphatic vessels don’t have a pump. Think of the vessels as a river and the nodes as ponds that then distribute to the organs. If the ponds are blocked, you get stagnation and fluid buildup. What does the lymph do? What doesn’t it do is a better question! The Cleveland Clinic said it bluntly, “Your lymphatic system is a big team!” Like any team, all the players need to be functioning to aid in fluid balance, absorption of fats, and optimal immune function.  

Too many of us have known someone post-cancer who suffered from lymphedema. This occurs when lymph nodes are removed under the armpit, causing a build-up in fluid leading to painful arm swelling and decreased immunity. What you may not know is one of the earliest pioneers in educating and developing lymphatic protocols started here in Elm Grove. Judy Purtell, a long-time Elm Grove resident, and her colleague Jill Price were published in the prestigious American Journal of Nursing in 1997 for their paper Prevention and Treatment of Lymphedema after Breast Cancer. Judy transformed her battle with lymphedema post-breast cancer by delving into her OT background and understanding the lymphatic system. This led to a decade of traveling the country training hundreds of practitioners to help manage and treat lymphedema, and how to obtain financial payment for this necessary treatment. 

The Book of Lymph

Their work was groundbreaking, opening the gates to treat thousands of patients previously left behind. Their lessons now ripple through TikTok and Instagram. The Book of Lymph by Lisa Levitt Gainsley, CLT (Instagram thelymphaticmessage) is an excellent book available at the Elm Grove Library. Dr. Caitlin Czezowski’s Instagram (doc.talks.detox) is also filled with helpful lymph drainage techniques. From post-cancer to feeling sluggish, stimulating one’s lymphatics is an excellent tool accessible to all. I hope this made you curious about this extraordinary body system. 

 In loving memory of Judy Purtell

Auld Lang Syne

Image from University of Edinburgh 
Business School Website

 Auld Lang Syne

Grief and gratitude are how I would sum up this famous New Year’s Eve song. The Holidays often represent the pendulum of these emotions; swinging from one end to the other without too much distress is the key to a joyful Holiday Season. We say it every year; I will not stress this Holiday Season; if at first one does not succeed try and try again!

The Holiday season tends to put an exclamation point on life. Everything is a bit illuminated as the Holiday lights shine bright on our blessings and highlight the crevices that we have spackled up. Like Auld Lang Syne, this season permits us to hold space for these conflicting emotions. I find the metaphor of a tree helpful: It is important to be firmly rooted, yet flexible to adapt with the wind.

If you feel unmoored this season, you may consider adding adaptogen herbals into your self-care regimen. Adaptogenic herbs help the body deal with stress molecularly. Siberian ginseng, Rhodiola rosea, Schisandra, and Ashwagandha are all excellent and well-studied herbals. Often, you will find them combined with a B complex, taurine, and glycine which also aid the over-stressed system.

Sleep cannot be underestimated. This time of the year has extra demands; many are quite lovely but can easily throw our sleep-deprived nation even further into debt.

Move or create; a fantastic outlet for stress is both physical and creative exercise. As the winter moves into WI, it may be harder to do some outdoor activities, but bundle up and get outside to clear your head. Finding a creative outlet takes us away from our devices and opens up neuropathways. You don’t have to be “an artist” to be creative. Sadly, early on we often get labeled as a “good artist” or “creative”, and it is a falsehood. Everyone is an artist; it is time to discover an outlet that brings you joy: singing, drawing, doodling, learning a language, knitting, flower arranging, and even organizing are all creative endeavors. What you do isn’t important, it's how it makes you feel.

I want to offer my gratitude to those who read my monthly musings; this has given me a lot of joy and I thank you. I hope it has enriched your reading as it has my writing. Please don’t hesitate to email suggestions or interests; I wish you all the happiest of New Year’s.

And there’s a hand, my trusty friend, and give us a hand o’thine. And we’ll take a right goodwill draft, for Auld lang Syne. Robert Burns