Last week, I created two posts regarding shame. One included a picture of a thorny cactus with beautiful purple flowers. The thorns represent shame. The purple adornments are “The Flowers of Change”. I had no idea how many people would resonate with this symbolism. One post boasted 948 likes and the other accrued 608 connections. It looks like I’m not alone when it comes to the shame-game!

A Valuable Lesson

Although I have studied the work of Berne’ Brown for quite some time, I failed to realize how wide-spread the ravaging effects of shame truly are. To learn more about Berne’ Brown and her shame research, go to https://brenebrown.com/podcast/brene-on-shame-and-accountability/ . People living with shame are definitely not alone. Shame is not limited to one demographic. It affects mothers, fathers, children, high achievers, social butter-flies, recovering drug addicts, and so many more! However, solutions are hard to find. Medicinal band-aids are often the go-to with allopathic interventions. Fortunately, as the artist formerly known as Prince would say…. “But wait, there’s something else…”

High Vibrational Frequencies and the Flowers of Change

When a person is experiencing low vibrational frequencies, as when feeling shame which is actually a near death experience, medicine won’t work as quickly as an essential oil will. The simple act of inhaling the sweet, calming aroma of rose essential oil immediately affects the brain. Nothing has to be digested or absorbed. The molecules instantaneously move from the cribriform plate in our nose to the limbic system and amygdala in our brain. Within 3-30 seconds we can experience an emotional reset. Furthermore, we can continue to inhale the aroma time-and-time again without toxins or negative side effects. The 20 MHZ vibration of shame is no match for the continued assault of the 320 MHZ rose essential oil. http://www.mydoterra.com/denisekuhn

Focused Breath and Deep Reflection

Obviously, essential oils are carried into the brain via the breath. However, the breath offers a host of other beneficial attributes-if done properly. Keeping the mouth closed and using the nose is key. This style of breath activates the diaphragm and inhibits the “stress hormones” that make us feel as though we are running from a tiger. The direct connection of the diaphragm to the brain via the Vagus nerve allows us to consciously change our thoughts. We can dampen racing, out of control ideas and reactions by inhaling and exhaling through the nose. By Slowing the breathing pattern, one can enter into deep reflection and healing on the physical, emotional and spiritual levels. Mask with the Molecule of the Year (1992) Five Simple Stress Squelching Strategies

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How high are your stress levels? Is your hectic work life causing you to burn out? Are your friends always relying on you to pull them out of their jams? Do you have too little time with too many things to complete? If you are consistently seeking peace and relief from the demands of your busy
life, the good news is that there are some simple stress squelching strategies you can use to help manage these feelings.

Stress is impossible to eliminate entirely. A life without some stress would be a little bit boring.
The challenges in life can offer the best lessons, motivations, and opportunities for change. Employing a few simple strategies to reduce stress will increase your peace and happiness, even in the midst of life’s biggest storms.

Exercise

Working out is the first of five simple stress squelching strategies

Jogging, pumping iron, practicing yoga, or hitting a punching bag for several minutes, are physical activities that allow you to channel the stress and frustration you’re holding inside. You can use exercise to release negative feelings in a constructive manner. http://kuhntastichealth.getonthebands.com

Aroma

Aroma is the second of five simple stress squelching strategies.

The sense of smell is directly connected to our “animal brain”. Just one inhale of an aroma will interrupt a thought immediately. Having essential oils on hand at all times is an amazing way to manage stress and negative emotion. http://www.mydoterra.com/denisekuhn

Music

Music is the third of five simple stress squelching strategies.

Sometimes, all it takes to gain peace and focus is listening to few minutes of music that eases your mind and soothes your soul. Each of us are bio-individual, different types of music us in different ways. Picking a style of music that suits your emotional need at the moment can dramatically lower the level of stress you feel inside.

If feeling stressed, try listening to soothing music. If feeling sad, listen to happy songs that make you smile. When chosen wisely few things other than aroma can combat a negative mood as quickly and effectively music can.

Nutrition

Nutrition is the fourth of five simple stress squelching strategies.

If your body isn’t getting proper nutrition, you are more likely to feel tired and stressed out. Meals and snacks are fuel for your body. Good fuel means good results. Are you eating food that contributes positively or negatively to your health?

Keep track of what you eat and drink in a daily log. This simple step will make you more aware of
the calories and nutrients you are consuming. Being aware of your intake often leads to making healthier choices, like these:

• Drink as much water as possible.
• Add as many fruits and vegetables as you can to your diet.
• Look for tasty, healthier alternatives to junk food.
• Eat smaller, more frequent meals.

Small changes in your diet can make a big difference in how you feel, how you act, and how effectively
you can handle stress.

Breathing

Breathing is the fifth of five simple stress squelching strategies.

If you learn to control your breathing, you can control the level of stress you feel. Proper breathing takes practice. Fortunately, a little effort goes a long way. With learning to take slow, deep breaths from your belly, you’ll have an unstoppable weapon against stress.

Breathing plays a big part in our lives. It necessary for our basic biological existence. It is also important to exercising, maintaining focused thoughts, giving birth, easing fears, and relieving stress.

Deep breathing slows your heart rate, decreases your blood pressure, maintains PH, and relaxes your muscles. It calms you down mentally. Shallow, chest breaths stimulate the sympathetic nervous system, which creates feelings of anxiety. Deep breaths fuel your body’s cells with much-needed oxygen and your mind with much-needed confidence in the midst of the challenges you face. http://Practice Feeling Relaxed in Stressful Situations

Conclusion

With these five simple stress squelching strategies, you can learn to practice peace wherever you are.
By using exercise, aroma, music, nutrition, and breathing in the midst of your storms, you’ll stand strong and handle challenges more effectively. Applying these simple stress management strategies today, can help you experience the confidence and inner peace you deserve.

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Self-care isn’t just about the little daily activities like brushing your teeth or combing your hair. True self-care is for the deeper needs within you. Bio-individual self-care is caring for your soul, your deepest self, and your very being.

Building a Solid Self-Care Plan

Defining self-care and its importance reminds you of what you want to accomplish. After all, you have personal goals, core values, and a deep purpose in your life. This plan reminds you about what you need to do and focus on to take care of you. Using a day planner or making notes to yourself can remind you of your goals and the things you need to do to take care of your body, mind, and soul. One is not more important than the other!

• Your self-care plan gives you a solid foundation for what you want to do and how you can accomplish it.

Inspirational Quotes for Creating Self-Care Success

You should also provide yourself with inspirational quotes and affirmations. Surrounding yourself with these reminders is the spiritual food that keeps you focused on your own personal well-being. Not only do you have the reminders of what to do, but you also have little pieces of inspiration around you to remind you of why you are trying so hard.

Motivational Pictures to Improve Self-Care Outcomes

In addition to inspirational quotes, you can hang motivating pictures throughout your home and office. These pictures may be of exotic places you’d like to visit someday, or tranquil images of nature.

Your pictures may be something that you want to attract into your life or may remind you of a positive memory from your past. You can also have a photo of your family to remind you of what’s important to you.

• Your self-care plan should inspire you and remind you of why you want to take care of your body, mind, and spirit.

Tracking Your Progress Provides Evidence of Self-Care Success

Another aspect of your self-care plan is tracking your progress. Let’s say you have a hard time getting motivated to exercise. By keeping a log of your exercise time, you can keep yourself focused on achieving a healthier you.

A food journal is also a good way to track your food choices so you can remind yourself that you need to eat nutritious foods. In addition, you can use a journal to record your mental and emotional health. Write down what’s going on inside of you so you can evaluate your feelings and proactively take care of your mental health.

• Your self-care plan tracks your progress to help you stay on track toward your goals.

Creating a Personalized Self-Care Plan

You may need to find a source of motivation to help you initiate your self-care plan. For some, beginning any new task may be overwhelming. In addition, you’ll want to have multiple types of motivation along the way to help keep you on track.

First, reflect on what has successfully motivated you in the past. Use this success as your motivation toward the things you need to do to take care of yourself now.

A good way to help you stay on track is to have a family member, friend, spouse, or health coach hold you accountable. If you back-slide in your efforts to proactively take care of yourself, they will remind you of your goals so you can renew your focus and get back on course.

It’s important to have some basic structure in place for successful self-care. If you cannot take care of yourself, you will not be able to take care of anyone else! A good self-care plan will provide you with the endurance, attitude, and energy to enjoy life and reaching your loftiest goals!

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Nitric Oxide Production in the Human Body

Nitric Oxide production happens via one of two different physiologic pathways. The first involves Nitric Oxide Synthase and a very complicated chemical reaction that happens in our endothelial cells. The second is a food-driven pathway that uses bacteria to turn nitrates into Nitric oxide. Each production line makes 50% of the body’s total nitric oxide content. In this article, we will focus on the production of NO from the paranasal sinuses as we breathe, the endothelial cells in the blood vessels as we move, and by the bacteria in the digestive tract as we eat.

Breath and The Molecule of the Year (1992)

Many practices such as yoga, breath work, and prayer are known to facilitate improved sates of health and mental stability. Now, science supports the efficacy of these nasal breathing practices. For example, a study by Lundberg (1994) showed that a tracheostomy patient demonstrates the lowest single breath volumes of NO from the tracheostomy, intermediate volumes from the open mouth, and highest volumes from the nares. In an additional study, NO measures taken directly from the ostia in the paranasal sinuses. The sample found NO levels at 25ppm. What’s more amazing is that every sequential exhalation from that sinus produced the same level of NO! Now, it’s clear that NO production occurs in the paranasal sinuses. Consequently, it is also evident that maintaining clear airways and proper breathing technique is critical to NO production and maintenance of optimal health.

Breath Tips to Remember:

• Nasal Diaphragmatic Breathing– Remember to breathe IN and OUT through a closed mouth. Try to maintain this practice even when sleeping and exercising! Note that there are exceptions. Mouth breathing is necessary when talking, singing, or swimming. Contact me for more information on breathing techniques and breathing practices to reach your health goals! www.kuhntstichealth.com
• Humming– One “hum” can express as much NO from the paranasal sinuses as silent breathing can do in 5-30 minutes.
• Nasal/sinus patency–
  • Diffuse doTERRA Breathe. This blend contains essential oils such as laurel leaf, Peppermint, Melaleuca, Lemon, and Cardamom. these oils have long been studied for their abilities to open and soothe tissues of the respiratory system while combating airborne pollutants. http://www.mydoterra.com/denisekuhn
  • Steam tent with MOP-L.  Heat water just short of boiling. Add one to two drops each of Melaleuca, Oregano, Peppermint, and Lemon. Tent your face carefully over the cup and breathe gently for 5 minutes to release clogged sinuses.

Movement and Nitric Oxide

Most of us already know that exercise is good for us. However, we may not know what type is good for us, or why. At a foundational level, exercise improves blood flow. Under the proper conditions, this improved blood flow boosts the stimulation of NO in our bodies. This NO boost leads to improved brain function, cardiovascular function, Immune function, sexual function, pain modulation, energy production and disease management.

Optimal movement levels for Production of the Molecule of the Year

Optimal movement for NO production involves moderate intensity exercise (50% VO2 max) performed for 30 minutes 5-7 times per week. Low intensity exercise does not work. On the other hand, high intensity exercise works, but is accompanied by oxidative stress and cellular inflammation. For many, thirty minutes of exercise 5 days per week is a difficult goal to achieve. Fortunately, there are some “biohacks” that insure optimal NO levels and optimal physical health. As with any exercise program, check with your physician before initiating anything new.

Exercise Tips to Remember:

• Blood flow resistance training with B-3 Bands– Blood flow resistance training (BFR) has been around for decades. Additionally, it is scientifically proven to be safe and effective for a variety of health goals and health conditions. These conditions range from brain health to muscular activation. BFR decreases the time, the intensity, and the effort needed to stimulate NO production. Workouts are completed in as little as 4 minutes, with all the benefits of traditional exercise modalities.http://ltl.is/qwxhp7g
• Nitric Oxide Dump-This technique, developed by Dr Zach Bush, is a high intensity, short duration activity.  It uses alternating sets of rapid arm and leg movements lasting 3-4 minutes at a time. It is performed 3 times a day with a 2-hour break between sessions. https://www.youtube.com/watch?v=PwJCJToQmps
• Bhastrika Breath– Bhastrika, also known as the “Breath of Fire”. It is a nasal breathing technique that increases circulation, metabolism and energy. It may also be beneficial to the production of NO when other techniques are not practical. This technique can be used as a pre-workout warm up to “prime” the paranasal sinuses and the endothelial cells for optimal NO production and transport.

Food and The Molecule of the Year (1992)

Eating foods that contain high levels of Nitrate is very important the body’s ability to produce The Molecule of the Year (1992). No, it is not okay to run out and purchase large quantities of hot dogs, bacon, or processed meats. These are not the “nitrates” you are looking for (picture Obi-Wan)! The nitrates we are looking for are found in the foods that “mamma said” to eat! The list of nitrate containing plants include beets, leafy greens, spinach, spirulina, cabbage, garlic, onions, celery, and cress.

Food Tips to Remember:

• Dark Chocolate– This tasty treat contains flavonoids necessary for optimal NO production. Be sure it’s 70-80% cacao. Eat up to 30 mg/day
• Citrus Fruits-Vitamin C is critical to the production of endogenous NO production.
• Watermelon– Studies show that 300mg watermelon juice per day assists with the amino acid L-citrulline that is critical for NO production pathways.
• Pomegranate-Antioxidant content is beneficial for optimizing health and NO synthesis.

In recent years, the food grown in factory farms is less nutritious that it has been in years past. As a result, supplementation to support the production of NO is recommended. Supplements and antioxidants help increase the stability of NO while slowing its breakdown in the blood stream. Helpful supplements include:

• Vitamin C-improves cellular communication
• Vitamin E- decreases cellular damage from free radicles
• Glutathione- detoxifies every cell in the body
• Polyphenols-an antioxidant that decreases risk of cancer and cardiovascular disease

In Conclusion-Molecule of the Year (1992)

In conclusion, the Nobel winning Molecule of the year (1992) is very important to the optimal health of many body systems. To Mask with the Molecule of the Year, we must employ nasal breathing, appropriate movement, and healthy dietary choices. As we implement these optimal health practices, the gap between “health span” and “life span” will be minimized. Please contact me at denise@kuhntastichealth.com with any questions regarding this article, products I use, or the coaching techniques I practice. Eleven Solutions to Ease Pain Naturally

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