{"id":18867,"date":"2016-03-01T23:46:48","date_gmt":"2016-03-02T04:46:48","guid":{"rendered":"https:\/\/www.saratoga.com\/living-well\/2016\/03\/how-i-minded-my-nose-handled-the-stress-of-my-book-release.html"},"modified":"2017-11-29T07:59:06","modified_gmt":"2017-11-29T12:59:06","slug":"how-i-minded-my-nose-handled-the-stress-of-my-book-release","status":"publish","type":"post","link":"https:\/\/www.saratoga.com\/living-well\/2016\/03\/how-i-minded-my-nose-handled-the-stress-of-my-book-release\/","title":{"rendered":"How I Minded My Nose & Handled the Stress of My Book Release"},"content":{"rendered":"

This Tuesday was the official launch of my book, BreakFree
\nMedicine: A Systematic and Integrated Guide to Balancing Your Body<\/a><\/i>! It has been such an exciting and emotional
\ntime, and I am so grateful to all of you who fuel my passion and desire to empower
\nothers with knowledge that can support them in making their own best decisions
\non their journey of wellness. <\/p>\n

Getting a book out can be a little bit stressful at times.
\nOkay, actually, it can be a lot stressful! In my homepage blog<\/a>, I discuss the
\nimpact stress has on our body and how our perceptions mediate that response.
\nFurthermore, I pointed out how our prenatal environment, life events, genetics,
\nand microbiome all impact our stress patterns and responses. You can read all
\nabout it here,<\/a> as well as my Top Reads for February.<\/p>\n

Below are some examples of a few of the techniques I used
\nto keep my brain calm during my book release that are backed by science. No
\nlonger is mind-body medicine “soft science.” It’s an integral and important
\npart of a truly holistic health picture.<\/p>\n

Meditation
\nand Music May Ease Pain in Breast Biopsy<\/b><\/p>\n

I had some calming music on during my final edits and the
\nback-and-forth with my publishers. Little did I know that my Mozart could also
\nbe a powerful pain reducer. Health Day<\/i>
\nreports:<\/p>\n

Meditation
\nand music may reduce pain, anxiety and fatigue associated with a breast cancer
\nbiopsy, a new study suggests. Researchers from the Duke Cancer Institute in
\nDurham, N.C., evaluated 121 women who listened to recorded meditation or music,
\nor received standard care during image-guided needle biopsies….<\/i><\/p>\n

Compared
\nto those in the standard care group, women who listened to meditation or music
\nhad greater reductions in anxiety and fatigue. Those in the meditation group
\nhad much less pain during the biopsy than those in the music group, the study
\nfound. (February 4, 2016, http:\/\/consumer.healthday.com\/alternative-medicine-information-3\/meditation-news-467\/meditation-eases-pain-anxiety-from-breast-cancer-biopsy-707682.html)
\n<\/i><\/p>\n

Mindfulness
\nMay Reduce Elder’s Back Pain<\/b><\/p>\n

Here’s another mind-body pain reducer connection with
\nelderly patients and back pain alleviation. Again, Health Day<\/i> happily reported:<\/p>\n

Mindful
\nmeditation may offer a measure of pain relief to seniors suffering from chronic
\nlower back pain, new research suggests.<\/i><\/p>\n

The
\nstudy involved nearly 300 older adults with long-term lower back pain, half of
\nwhom were assigned to a two-month mindful meditation course.<\/i><\/p>\n

“Mindfulness
\nmeditation is a method to learn how to be fully engaged in the present moment
\nand not let the mind get so easily distracted,” explained study lead
\nauthor Dr. Natalia Morone. She is an associate professor of medicine at the
\nUniversity of Pittsburgh.<\/i><\/p>\n

As
\npatients practiced mindfulness meditation and tried to stay more focused on the
\npresent moment, “participants found they experienced less pain,”
\nMorone said. They also saw short-term benefits in physical function, the study
\nfound. (February 23, 2016, http:\/\/consumer.healthday.com\/alternative-medicine-information-3\/mis-alternative-medicine-news-19\/mindfulness-might-help-older-adults-with-back-pain-708334.html)<\/i><\/p>\n

Mindfulness
\nGoes Mainstream<\/b><\/p>\n

Here’s a beautiful article with eleven scientifically
\nbased results of using mediation and mindfulness as an intervention to improve
\nhealth outcomes in stress, aging, PTSD, heart health, sleep, schizophrenia,
\nlung function, mood, headaches, and addictions. Can’t put all that in one
\nbottle! Green Med Info<\/i> writes:<\/p>\n

The ancient
\npractice of meditation is enjoying a resurgence. Its proven health benefits
\nhave been discovered by such unlikely advocates as military programs and
\ncorporations.<\/i><\/p>\n

Meditation
\nused to be confined to the mysterious and ascetic world of Buddhist
\nmonks. But now meditation is
\ngoing mainstream. <\/i><\/p>\n

Military
\nprograms incorporate meditation to treat soldiers with post-traumatic stress
\ndisorder and substance abuse. Corporations offer meditation as part of
\ntheir wellness programs.<\/i><\/p>\n

Part
\nof the reason for this new popularity of meditation is a wealth of scientific
\nresearch attesting to its amazing range of healing properties. Here are just 11
\nproven health benefits of a regular meditation practice. (February 24, 2016, http:\/\/www.greenmedinfo.com\/blog\/11-proven-health-benefits-meditation)<\/i><\/p>\n

Yoga and Trauma in
\nWomen<\/b><\/p>\n

Yoga
\nwas shown to have a positive impact in women with PTSD brought on by
\ninterpersonal victimization. It is a good, non-toxic supportive option to keep
\nin mind for those who you love who struggle with a traumatic history. This
\nstudy showed that symptoms were relieved only during the yoga intervention.
\nThis makes adherence important for lasting effects. <\/p>\n

Summary: The
\npresent study further supports the utility of yoga as a component of
\nintervention for women with histories of chronic, treatment-resistant PTSD
\nassociated with extensive histories of exposure to interpersonal victimization.
\nSpecifically, findings from this study suggest that more frequent yoga practice
\nover extended periods may augment and sustain decreases in symptoms of both
\nPTSD and depression. These findings are particularly promising given that the
\nstudy population reported persistent mental health problems related to
\ntraumatic stressors despite having been in trauma-focused psychotherapy for at
\nleast 3 years. Many participants had little relief from their symptoms before
\nengagement in yoga practice during or following study participation.<\/b><\/i><\/p>\n

Source: Yoga for Adult Women
\nwith Chronic PTSD: A Long-term Follow-up Study. <\/b>The
\nJournal of Alternative and Complementary Medicine. February 2016, ahead of
\nprint. doi:10.1089\/acm.2014.0407. <\/p>\n

Finally, I want to share with you some cool studies I
\nread during my book preparation for the section on essential oils. You will now
\nsee why I use orange, rose (found in one of my favorite blends Joy), and bergamot
\nto put my overactive brain into chill mood for a better perspective of my “busyness.”\n<\/p>\n

1. This study was entitled, “Effects of olfactory
\nstimulation with rose and orange oil on prefrontal cortex activity.” It provided
\nevidence that the scent of essential oils actually modulated brain response by
\ndecreasing oxygenation to the “executive part of the brain,” making that part
\nless active and enhancing relaxation:<\/p>\n

The
\nstudy participants were 20 female university students (mean age 22.5\u00b11.6
\nyears). Olfactory stimulation by rose or orange oil induced: (1) a significant
\ndecrease in oxyhemoglobin concentration in the right prefrontal cortex and (2)
\nan increase in “comfortable,” “relaxed,” and
\n“natural” feelings.<\/i><\/p>\n

CONCLUSION: <\/b><\/i>These
\nfindings indicate that olfactory stimulation by rose or orange oil induces
\nphysiological and psychological relaxation. (Complement Ther Med. 2014
\nDec;22(6):1027-31. doi: 10.1016\/j.ctim.2014.09.003.)<\/i><\/p>\n

This study demonstrates that its
\nimportant for people to choose stimulatory oils like peppermint for focus and calming
\noils like citrus and rose for relaxation<\/a>.<\/p>\n

2. This wonderful study was on a review of bergamot. It
\nincludes a clinical review as well as rodent and petri dish studies to explain
\nmechanisms of action of this essential oil. The abstract reads:<\/p>\n

Citrus bergamia<\/i> Risso et Poiteau, also known as
\n“Bergamot,” is a plant belonging to the Rutaceae family, defined as a hybrid of
\nbitter orange and lemon. It is an endemic plant of the Calabria region (Italy).
\nBergamot fruit is primarily used for the extraction of its essential oil
\n(bergamot essential oil: BEO), employed in perfume, cosmetics, food, and
\nconfections. The aim of this review was to collect recent data from the
\nliterature on C. bergamia
\nessential oil and, through a critical analysis, focus on safety and the
\nbeneficial effects on human health. Clinical studies on the therapeutic
\napplications of BEO exclusively focus on the field of aromatherapy, suggesting
\nthat its use can be useful for reducing anxiety and stress. (Frontiers in Pharmacology<\/i>.
\n2015;6:36. doi:10.3389\/fphar.2015.00036.)<\/p>\n

Launching a book is one example of a potential stressor
\nin someone’s life. Fortunately, we have tools to relax our brain and change our
\nviewpoint, so that stress can be used as a reminder to change our
\nperspective in order that we can achieve our goals without causing to harm to our body.<\/p>\n","protected":false},"excerpt":{"rendered":"

This Tuesday was the official launch of my book, BreakFree Medicine: A Systematic and Integrated Guide to Balancing Your Body! It has been such an exciting and emotional time, and I am so grateful to all of you who…<\/p>\n","protected":false},"author":109,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1129,1131,1139],"class_list":["post-18867","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-stress","tag-stress-and-aromatherapy","tag-stress-and-mindfulness"],"yoast_head":"\r\nHow I Minded My Nose & Handled the Stress of My Book Release - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.saratoga.com\/living-well\/2016\/03\/how-i-minded-my-nose-handled-the-stress-of-my-book-release\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"How I Minded My Nose & Handled the Stress of My Book Release - Living Well In Saratoga Springs NY: Saratoga's Holistic Health Forum Blog\" \/>\r\n<meta property=\"og:description\" content=\"This Tuesday was the official launch of my book, BreakFree Medicine: A Systematic and Integrated Guide to Balancing Your Body! 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