How to Heal From Leaky Gut

When I see a patient suffering from fatigue, headaches, confusion, difficulty concentrating, joint pain, or skin problems (e.g., acne, rashes, eczema), I immediately think about what’s happening in the gut.

Harvard Health calls it a “medical mystery” and “mysterious ailment.” It’s been linked to everything from gut troubles, autoimmune diseases, and even mental health concerns. I’m talking about “leaky gut” or “intestinal permeability”—have you heard of it? Many doctors and the established medical community may not recognize it, but there is growing research to suggest it is associated with many health conditions.

What exactly is “leaky gut?” Do you have it? How does it happen? What can you do about it?

What is “leaky gut?”

Your gut (gastrointestinal system) is not just a 30-foot-long muscular tube (tract) that starts at your mouth and ends with you going to the bathroom. It’s, in fact, It’s a vast and complex system with many functions. It breaks down food into smaller digestible bits, keeps it moving through the gastrointestinal tract, and skillfully absorbs water and nutrients while keeping out harmful substances. More and more research shows that these essential gut functions are interconnected throughout your body—to everything from your heart to your brain.

Your gastrointestinal tract is lined with millions of cells, all side-by-side in a single layer. In fact, this layer, if spread out flat, covers 400m2 of surface area! Those intestinal cells help the body to absorb what we need from foods and drinks, while keeping out what needs to stay out. It acts as a gatekeeper allowing in what your body uses, and keeping out the rest which ends up as waste. This ability to selectively allow some things in our gut to be absorbed while keeping others out is only possible if the cells are working properly and physically joined together very tightly. The bonds that keep the cells tightly together are called “tight junctions.”

Leaky gut happens when the tight junctions aren’t so tight anymore. The cellular barrier is irritated and weakened, allowing tiny holes to appear. These perforations allow things that normally would stay out of the bloodstream get into the bloodstream. Things like food particles, waste products, and bacteria.

When these get into the bloodstream your immune system is triggered to start fighting them. Similarly to how your immune system starts fighting the cold virus and causes inflammation. This immune reaction is normal and helps keep you healthy. 

Do you have a leaky gut?

The symptoms of leaky gut are similar to those of other digestive conditions like inflammatory bowel disease, celiac disease, and Crohn's disease. Symptoms can include diarrhea, constipation, cramps, bloating, food sensitivities, or nutrient deficiencies. 

But, because the food particles, toxins, and bacteria have been absorbed into the bloodstream which travels throughout your body, symptoms can appear anywhere. Leaky gut is also linked with diabetes, polycystic ovarian syndrome, liver disease, chronic fatigue syndrome, and autoimmune diseases such as lupus and multiple sclerosis. There may even be links to anxiety and depression.

Many of these gut and non-gut symptoms and conditions are linked to chronic inflammation, but more research is needed to understand how they are connected.

Even if you have some of these symptoms, the fact is, it’s very difficult to diagnose a leaky gut, nor how leaky it is. This means that, while there are some biomarker tests, there isn’t a reliable diagnostic test available just yet. So, it’s difficult to say whether your symptoms are from leaky gut, or whether leaky gut is a symptom of another issue. 

What causes leaky gut?

It’s not 100 percent clear what causes those bonds to loosen and result in tiny perforations in the gut barrier. In fact, we’re just starting to understand how the gut barrier functions and there is a lot of ongoing research.

Part of leaky gut may be due to the genes you inherit from your parents. It can also be from medications or gut infections. Leaky gut is also linked to eating a diet that is low in gut-friendly fiber (adults should aim for 25-30 g of fiber per day). It can also be from consuming too much added sugar and saturated fat. Leaky gut may even result from stress or an imbalance in the diversity and numbers of your friendly gut microbes.

Also, as you age your cells can get damaged more easily and heal slowly, including the cells that line your gut. This can leave you more susceptible to loosening of the gut barrier.

What can you do about leaky gut?

One way to approach a suspected leaky gut is to address inflammation and eat a more gut-friendly diet. This means reducing excessive alcohol and processed foods that tend to be high in fat and sugar or artificial sweeteners. It’s also a good idea to avoid foods that your allergic or sensitive to. For example, if you have diagnosed celiac disease, you want to be sure to stay away from gluten, as exposing your gut to it can cause a large inflammatory response. Instead, enjoy more foods rich in gut-friendly probiotics and fiber which is a prebiotic, or food for your friendly gut microbes. These include:

• yogurt or kefir

• fermented foods (e.g., kimchi, sauerkraut, and miso)

• fruits and vegetables (e.g., berries, oranges, broccoli, carrots, and zucchini)

• nuts and seeds (e.g., walnuts, cashews, and chia seeds)

• Whole grains (e.g., oats, corn, and quinoa)

Tip: If you’re going to proactively increase your fiber intake, do it over several days or weeks because sudden increases in fiber can cause gas, bloating, and other gut discomfort. If you have IBS, talk to your doctor, [or schedule an appointment with me] to see if certain fibers may worsen your condition and which are recommended.

Also, regular exercise can help your digestive system. This means taking even a 15- or 20-minute walk after you eat to help you digest your food. And don’t forget the importance of stress management, quality sleep, and not smoking.

If you plan on making changes to your diet and lifestyle, consider keeping a journal to help see if the changes are helping your symptoms. 

A leaky gut is associated with gut and non-gut symptoms. It’s an inflammatory condition that has been linked to metabolic disorders, autoimmune conditions, and even mental health. There is no good diagnostic test at this time to know for sure if you have it or not. And remember, this is still a rather new area of research, so more information emerges all the time. 

In the meantime, if you have symptoms that suggest a leaky gut, you can move toward a more gut-friendly diet. Try cutting down on alcohol, processed foods, and any that you may be allergic or sensitive to. Replace these foods and drinks with ones higher in gut-friendy probiotics and fiber. And remember that regular exercise, stress management, and quality sleep are great lifestyle strategies for your gut and the rest of your body.

If leaky gut or other inflammatory symptoms are bothering you, book an appointment with me to see if my service can help you. 

References

Harvard Health. (2018). Putting a stop to leaky gut. Retrieved from

https://www.health.harvard.edu/blog/putting-a-stop-to-leaky-gut-2018111815289

Harvard Health. (2018). Putting a stop to leaky gut: What can you do about this mysterious ailment? Retrieved from

https://www.health.harvard.edu/diseases-and-conditions/putting-a-stop-to-leaky-gut

Leech, B., Schloss, J. & Steel, J. (2019). Association between increased intestinal permeability and disease: A systematic review. Advances in Integrative Medicine. 6(1), 23-34. https://doi.org/10.1016/j.aimed.2018.08.003

https://www.sciencedirect.com/science/article/pii/S221295881730160X

Mayo Clinic. (2016). Food sensitivities may affect gut barrier function. Retrieved from

https://www.mayoclinic.org/medical-professionals/digestive-diseases/news/food-sensitivities-may-affect-gut-barrier-function/mac-20429973

Medical News Today. (2019). What to know about leaky gut syndrome. Retrieved from

https://www.medicalnewstoday.com/articles/326117.php

Medical News Today. (2019). What is the best diet for leaky gut syndrome? Retrieved from https://www.medicalnewstoday.com/articles/326102.php

Medscape. (2019). Is 'Leaky Gut' the Root of All Ills? Retrieved from https://www.medscape.com/viewarticle/913237

Mu, Q., Kirby, J., Reilly, C. M., & Luo, X. M. (2017). Leaky Gut As a Danger Signal for Autoimmune Diseases. Frontiers in immunology, 8, 598. doi:10.3389/fimmu.2017.00598 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5440529/

National Institutes of Health News in Health. (2017, May). Keeping Your Gut in Check. Retrieved from https://newsinhealth.nih.gov/2017/05/keeping-your-gut-check

Obrenovich M. (2018). Leaky Gut, Leaky Brain? Microorganisms, 6(4), 107. doi:10.3390/microorganisms6040107. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6313445/

US Department of Health and Human Services and US Department of Agriculture. (2015). Dietary Guidelines for Americans 2015-2020, eighth edition. Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations. Retrieved from https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/

Easy Ways to Add More Plant-based Foods into Your Diet

We know getting more fruits and vegetables in our diet is important for so many reasons. Plants are rich in fiber which helps keep our digestive tract moving. These plant fibers, known as prebiotics, feed the organisms living in our large intestine. These organisms, also known as probiotics, keep our gut and immune system balanced and healthy.

Besides fiber, plants offer other benefits. Deeply pigmented fruits and vegetables like purple/red berries and dark leafy greens are full of antioxidant-rich compounds that can help prevent some kinds of cancer.

Wow! With so much to gain from adding plants into our diet, why do we find it so hard to fit them in? Busy lives and limited time to shop and prepare food make it hard for most people, especially during the work week. Having a plan and buying a few easy-to-throw-together items can help make eating healthy a cinch.

Plant-powered Breakfast, Lunch, and Dinner

• Frozen fruits and veggies like berries and kale are a great addition to smoothies. We love the Sunrise Growers antioxidant blend which we found at Costco. It’s got cherries, berries, and pomegranate, plus it’s organic.

• Add diced apples or a couple prunes to oatmeal while it’s cooking; top with a chopped date instead of sugar for a hint of sweetness.

• Stuff wrap sandwiches with pre-washed fresh spinach, roasted peppers (from a jar), chopped artichoke hearts (from can or jar), sliced avocado and hummus.

• The Instant pot is such a great way to get vegetables into the diet. I often make beans or lentils in the Instant pot for dinner. The leftovers go in the kids’ thermoses for a hot lunch and later, they can be used to make huevos rancheros or a healthy topping for nachos or baked potatoes. Use your food processor and chop onions, peppers, zucchini, and garlic very fine. Saute in the Instant pot with olive oil and add a chopped sweet potato. After the vegetables have softened, add your lentils or beans, spices, and water or broth. I usually select the beans/chili button and pressure cook for 50 minutes. When it’s finished, I use an immersion blender or mash the vegetables and beans a bit. Note - soak dried beans the night before so they turn out soft and tender.

Need Snack ideas?

• Celery and nut butter are a classic combination. We’ve fallen in love with NuttZo Power Fuel. It’s a nut butter made from cashews, almonds, brazil nuts and seeds like chia, pumpkin, and flax. It’s also peanut-free.

• Kale chips - chop and toss 1 bunch of curly kale with 2 Tbsp olive oil and a pinch of salt. Bake for 15 min in a 300° oven. Flip kale over and bake for another 5-10 minutes. Voila! Kale chips. You can sprinkle some nutritional yeast on top for added protein and B-vitamins.

• Dried fruits and nuts

• Baby carrots, snap peas, cherry tomatoes, and persian cucumbers are my go-tos because they don’t need chopping. Just rinse and serve with hummus.

Adding plant-based foods into your diet doesn’t have to be complicated. What are your favorite ways of adding fruits and vegetables into your diet? Please share in the comments below.

Parents Aren’t Always Good Judges of Their Kids’ Sugar Intake

by Beverly Thomassian, RN, MPH, CDE®, BC-ADM

At Diabetes Ed Services, we are passionate about getting the word out on sugar! We even created a “Joy of Six” campaign, to raise awareness on the health risks of added sugar and the benefits of enjoying less. This awareness is not only important to the diabetes community, but for anyone looking to lead a healthy lifestyle. 

A recent study was conducted in Germany that measured the correlation between a parent’s knowledge of sugar count in food and childhood obesity. Findings concluded that parents who underestimated the amount of sugar in common food products, were more likely to have an overweight child.

In the United States 18% of elementary school age children are obese.

It is almost impossible to monitor a child’s diet completely, particularly with cafeteria lunches and sleepovers. The cause of childhood obesity is complex but one thing is clear; too much added sugar and obesity are strongly correlated. 

The study suggests that parents can help children stay at a healthy weight by addressing their sugar consumption.

Start by setting a sugar goal for the family. The World Health Organization and American Heart Association recommend up to 6 teaspoons a day (or 24 gms) of added sugar. The entire family is encouraged to read labels, to stay on target and reduce added sugar consumption.

One strategy that can help, “parents (can) sweeten foods themselves. “Mix natural yogurt with fruit,” Dallacker says. “Parents who do this would hardly feel compelled to add 11 sugar cubes.”” 

Learn more – “Parents Aren’t Good Judges of Their Kids’ Sugar Intake” by The New York Times

Learn more about sugar intake, ways to avoid sugar and how to spot hidden high sugar offenders with our “The Joy of Six” resource page.

Download the Sugar Rush app from Fooducate to see how much sugar has been added to your food. Just scan the bar-code of any product and instantly see a breakdown of naturally occurring and added sugar. 

Finding the Sweet Spot on Halloween

When I was a child, I remember being crazy about Halloween. One year, I changed into three different costumes to trick-or-treat around my neighborhood multiple times. My mission? More candy of course!

Looking back, it wasn’t really the candy so much as the joy of getting candy that had me so excited. I could barely eat a quarter of my loot. Most of it sat around in a bag for months until my mom finally threw it away.

Fast forward to today, I’m a nutritionist and parent. I want my kids to enjoy Halloween, but I also want to moderate the amount of candy consumed. Did you know, the average child eats about 3 cups of sugar during Halloween(1)? Yikes! As a nation, we are already consuming way too much sugar, about 49 lbs per year for the average child 12 and under(2) . Most of this is in the form of added sugars, hiding in foods that seem harmless like spaghetti sauce, ready-to-eat cereals, and bread.(3)

So how can we take a moderate approach to Halloween? Have a plan for the extra candy. Let kids pick out a few of their favorite pieces and enjoy it for the next week. Then, have a plan to purge the remainder. Some ways to get rid of the leftovers:

• Give it to the Switch Witch - a good witch who is invited to swap out candy for a gift. This is ideal for younger kids.

• Donate to the Blue Star Moms

• Check if your dentist will “buy back” the candy. Our dentist gives kids $1 per pound!

Consider offering some non-edible treats to the kids who come to your door. The downside - a lot of plastic that’ll likely wind up in the bin. The upside - kids will play with them rather than eat them. Also, kids with food allergies can have a safe treat. You can learn more about treats for kids with allergies at the Teal Pumpkin project. Glow sticks, spider rings, bouncy balls, Halloween stampers, stickers, putty and slime, and airplane gliders are treats that are met with a smile. Many of these can be purchased online in bulk or found locally at a party supplies store like Boswell’s.

Edibles free of high fructose corn syrup and dyes include:

• Honey sticks - still a sweetener but not a refined one

• Individual popcorn bags

• Organic fruit chews like Black Forest Organic Halloween gummies (I found these at Walgreens) or Annie’s Bunnies and Bats.

• Halloween-themed veggie chips

• Enjoy Life Chocolate Squares - sweetened with cane sugar and allergy friendly

• Wholesome brand ghost and skull-shaped organic lollipops

Many of these treats are available at Whole Foods

Set your kids up for a great Halloween. Give them a healthy early dinner and then, let them enjoy one of the most fun holidays of the year!

Rewire Your Nervous System With Kirtan Kriya Meditation

By Tara Magaddino

When was that last time you thought about your breathing? For many of us, it is something we do without much thought. What if I told you that it is your very breath that can shift how you move about your day, moment-to-moment? At these times, I’m reminded of a saying, “the body follows the mind, the mind follows the breath”. Breathing is part of your autonomic nervous system, which means that the way you are breathing directly affects the state of your nervous system. When our breath flows deep, our diaphragm relaxes downward, allowing our lungs to fill completely, triggering our parasympathetic (think paradise) nervous system. This action informs the body that all is well and that we are in a state of relaxation. In a calmer state, we are able to think more clearly, sleep deeper, and be more present in each moment. However, when our bodies are in a state of stress, our muscles tighten, our diaphragm contracts, and our breath becomes shallow. Shallow or rapid breathing sends a message to our sympathetic (fight or flight) nervous system to be alert. Many of us live each day in a state of low grade, but chronic stress due to our busy schedules. Over time, this negatively impacts our memory and health.

For thousands of years, Yogis have understood how the breath connects to our state of mind and how the practice of meditation can benefit one’s physical and mental health. Modern-day institutions like UCLA and The Alzheimer’s Research & Prevention Foundation have taken an interest, and are studying how meditation benefits one’s overall being. One particular meditation is called Kirtan Kriya Meditation. This meditation can have immediate and long lasting benefits for your brain. Studies conducted show that it can help with anxiety, sleep, depression, memory, and overall cognitive function. The best part of it all—you can complete this meditation in only 6-30 minutes! The Alzheimer’s Research & Prevention Foundation recommends 12 minutes a day, which is a happy medium. One could practice right before bed and not only have restful sleep, but a sharper, happier brain when you awake! This meditation involves three parts: breath, mudra (finger movements), and mantra (sound). In yoga, this is known as a bij (seed) mantra. Each sound alone does not translate into anything. However, when recited, the meditation results in the stimulation of 84 acupressure points on the roof of one’s mouth. In turn, different parts of one’s brain are activated.  The movement of the fingers stimulate nerve endings that connect to parts of your brain as well. So while you are meditating, the three parts combined work together to positively impact your brain.

How to practice Kirtan Kriya

There are different versions which exist, but here is one way you can start at home:

Posture:

1. Sit comfortably, either on a chair or cross-legged, with spine straight.

2. Close your eyes, focus on your brow point

3. Place hands palm facing up either on top of your thighs or loosely by your sides

4. Take a few conscious breaths, feeling your breath slow

Finger Movements with Mantra Sound: The thumb is to touch each of the four fingers in sequence with each sound. Both hands move at the same time.

1. On Saa, touch the index fingers of each hand to the thumbs

2. On Taa, touch the middle fingers of each hand to the thumbs

3. On Naa, touch the ring fingers of each hand to the thumbs

4. On Maa, touch the pinky fingers of each hand to the thumbs

The Sequence: Decide how long you desire to practice and divide time up evenly. If you practice for 12 minutes, you can practice as follows:

1. Two minutes, sing out loud

2. Two minutes, whisper

3. 4 minutes silently singing to yourself

4. Two minutes, whisper

5. Two minutes, sing out loud

6. Sit silently for one minute, then stretch your arms up to stretch your spine

Guided meditation music and directions you can use:

https://www.madhurnain.com/blog/kirtankriya?rq=kirtan%20kriya

A Healthy and Sustainable Meal Delivery Service

A few weeks ago, driving by the Danville library, I spotted a car with a sign that read “Planted Table, Plant-based Meals Delivered to Your Door.” I was intrigued and did some digging to learn more about their model. As it turns out, Planted Table is a zero waste meal delivery company. Their meals are delivered to your door in eco-friendly glass containers. That means no disposable plastic and packaging with your meals. You place your used glass containers in the bag they provide and they replace it with fresh containers filled with delicious vegan meals. The meals are prepared by Chef Lauren Mahlke who specializes in vegan food preparation. I wanted to share their service because I feel strongly about any company that makes an effort to help people eat healthier while leaving a small footprint. I’m not an affiliate of the company nor will receive anything for sharing their info. Planted Table has generously agreed to give any of my readers a week of free smoothies if they sign up! Just mention Wellness Within. 

Too Much of a Good Thing…

by Kirsten Graves

Is there such a thing as too many veggies?
How can one eat too much fiber?
How can I make sure my child isn’t eating too much sugar to prevent diabetes?
What if my child gains too much weight?

These are all normal parental concerns that often creep into our minds. After all we want the best for our kids, whether it’s related to nutrition, health, sports, or academics! How do we disseminate information related to “healthy eating” and nutrition adequacy in a manner that does not promote a problematic relationship with nutrition or an eating disorder, especially in a society where “dieting” and vast “nutrition messages” are ever-so- prominent? It’s important to remember that nutrition education for children can be confusing and complicated. As adults we have the ability to understand and interpret complicated messages related to nutrition and health. A child’s learning and developmental stage often does not allow them to fully grasp abstract or complicated messages related to nutrition and health. This can lead to black and white thinking around food, exercise, and weight. In extreme cases, a child trying to “be healthy” can end up stunting their growth, developing a nutrient deficiency or malnutrition, and/or an eating disorder.

As parents we can promote a positive relationship with food and health at home by adapting or changing our own thinking related to health. Consider these tips:

Nutrition is important, but it’s not the end all be all. Health and disease are complicated topics that are multi-factorial. Accept a positive nutrition approach at home- one that allows for all foods, even daily sweets or “fun foods.” Do not label foods as “good or bad.” It’s true, there is no such thing as a “good or bad” food, but when we label food as such usually the “bad” foods become more powerful and our kids may tend to seek them out. When we adopt the mindset that “all foods fit” we are able to fuel our body from a variety of different foods that taste good, give us a mixture of nutrients, provide satiety, and even enjoyment!

Allow kids to be kids. It’s important to remember that kids have different nutrition needs than adults. Kids grow and develop at an accelerated rate, their bones and brain are working hard to get to their peak mass which will sustain them for the rest of their lives- this takes a lot of energy and micronutrients! We may often find ourselves amazed at a child’s appetite or how much food they are eating, but keep in mind how much work their body is doing in order to grow (and that’s not counting if they are active or participating in sports)! Avoid commenting or guiding your child
on how much to eat. They will stop when their body has had enough. Additionally, it’s normal for kids to have fun foods and desserts on a regular basis. They will desire less of them if these foods are not banned and are a normal part of every day eating.

Ditch the diet (and weight) talk at home. Have you ever considered how many negative food or body messages you hear on a day-to- day basis? These messages can linger with children and harm their relationship with their eating and body. If you or a family member are dieting or trying to change your body, avoid this discussion in front of your kids. Instead focus on the idea of health and health behaviors- getting good sleep, moving your body, limiting stress, eating a variety of foods, spending time with family, and doing activities that you enjoy. After all, these are the keys to success in our health and overall wellbeing! If you have noticed significant changes in your child’s eating such as: avoiding certain foods, talking excessively about food or health or their body, or have seen changes in their weight (gaining or losing) you may want to consider checking in with your healthcare professional about if these changes could lead to a problematic relationship with food or their body. For more information on supporting your child’s eating experience read more at: https://www.ellynsatterinstitute.org

Kirsten Graves, MS RD is a graduate level Registered Dietitian that works in the athletic department at UC Berkeley and has a private practice in Lafayette that specializes in the treatment of disordered eating, eating disorders, and sports nutrition for athletes.
For more information visit: www.KirstenGravesRD.com

Spring - The Perfect Time for Change

by Judy Brennan

I was sitting in my kitchen feeling down about difficulties our family was experiencing. A friend of my daughter’s had recently passed away and a close family member was in the midst of severe health problems.

My 18-year-old daughter was home from college and walked into the kitchen and noticed my deflated posture. I looked up at her with an expressionless face. “It’s OK Mom” she said, “You've been perfect long enough.”

“You've been perfect long enough”, I silently repeated to myself. My children since birth have always been my teachers with their candid remarks and observations. Another example popped into my mind, when my son was six years old and adjusting to the transition from a half-day kindergarten schedule to a full-day first grade schedule, I picked him up after school and excitingly told him I had signed him up for an extracurricular activity. I will always remember the disappointed look on his face and his words  “Mom, I just want to go home and rest. That activity is for you not for me.” Wow, he was right. What was I thinking? We went home, had lunch together, he rested and played. This was much better than running off to another activity that would have surely not served him in an already exhausted state.

What was this message from my daughter? I thought about how our lives had always been so ‘perfect’, full of family, friends, vacations, a nice home in a safe neighborhood, good schools, food and clothing readily available. We always think nothing bad will happen. That every day should be a good one without the bad ones, but life is not like that. Stuff happens and we feel less than adequate when it does. It’s how we deal with the tough times that keep us sane.  And, it’s during the tough times that I am grateful for my mindfulness practices. What is mindfulness?

According to the Greater Good Science Center at the University of California Berkeley, mindfulness is the practice of “Living in the present moment without judgment and awakening to the experience.” Taking the time every day to slow down, to sit, to breathe, and to just be. To be aware of how we treat others, animals, the planet, and ourselves.  There is a quote I love describing the mindfulness practice of meditation that says it beautifully:

Real meditation is the highest form of intelligence:

• It is not a matter of sitting cross-legged in a corner with your eyes shut or standing on your head or whatever it is you do.

• To meditate is to be completely aware as you are walking, as you are riding in the bus, as you are working in your office or in your kitchen—completely aware of the words you use, the gestures you make, the manner of your talk, the way you eat, and how you push people around.

• To be choicelessly aware of everything about you and within you is meditation.

• If you are aware of the many influences about you, you will see how quickly you understand and are free of every influence as you come into contact with it.

                           - Jiddu Krishnamurti

So how does this relate to spring? Spring is a time of change, new growth, and reflection. Change will happen. It is the one thing we can be certain of. For me, I need to realize that life is not perfect and it has its ups and downs. It’s how we handle these situations that come to us that is important. And, it’s how we respond during difficult times that will ripple out and affect those around us. We can choose to be role models or not.  Mindfulness gives us awareness and that awareness allows us to act instead of react. When we slow down and calm our nervous systems with meditation and our own breath, we are able to think more clearly and formulate a plan with grace.

Some tools I use to help me slow down and be mindful include:

Insight Timer: A free App you can use to help you slow down and breath and learn the mindfulness practice of meditation, that includes a timer, beautiful guided meditations with topics you can choose based on your current need (topic examples include - surrender to silence, our power to heal and repair, and unconditional love). Two of my favorite teachers who offer guided meditations in this App are Thich Nhat Hanh and Davidji.

The Mindful Life Journal: Created by Justin R. Adams and published by Better Life Journals, is a wonderful simple daily journal and introduction to mindfulness that takes just seven minutes a day (a few minutes in the morning and a few minutes in the evening).

Relax Kids, The Wishing Star: 52 Meditations for Children (ages 5+): For children, I recommend this guided meditation book, great for reading to children and even teens to help them peacefully drift off to sleep or anytime they are in need of calm in their lives.

So thank you to my beautiful daughter for reminding me that I can’t expect to be perfect and that life is not perfect. Life has its ups and downs. It’s how we deal with those ups and downs that will affect us, both in body and mind.

Judy Brennan is a Health & Wellness Educator and Speaker certified through the Chopra Center for Wellbeing and is the owner of YogaforLife located in the Bay Area. For more information on Judy and her services visit www.YogaforLife.guru