wellness counseling Tag

Trauma; Honor For Your Healing Journey

Honor your healing journey

The four things your therapist wants you to know about your healing journey. When you’re healing from a grief, trauma, or resultant PTSD, you must be thinking about ‘how will I ever move on from this horrible, unexpected, agonizing reaction to the traumatic situation that I have experienced?’ Remember, PTSD is a reaction to witnessing or experiencing a sudden and unexpected event which caused one to feel powerless by delivering, threatening, or witnessing harm. How can I rise above these feelings and thoughts and create meaningful and complete healing? Maybe you want to go backwards in time and undo all of the harm that you have experienced. A common and reasonable response to all of these above disorders, particularly PTSD, is to try to avoid all triggers associated with the situation which evoked the trauma, hypervigilance, intrusive memories, nightmares, flashbacks and an increased risk for anxiety and depression. This disorder presents a mountain to ascend, and whether you have spend years in therapy or are only beginning to acknowledge the depth of the effects this has had on you, these are some points to keep in mind. These are the 4 things that your therapist wants you to know about healing that are not immediately evident.

Healed but not Forgotten

Some people have the unrealistic expectation that when they reach the end of their healing journey  they shouldn’t have any emotional reaction to their memories of the traumatic event which led to grief and loss. That is not how healing works. It is quite likely that you will always have some sort of reaction to the memories and thoughts associated with your grief or trauma. In fact, according to a 2011 study published in NIH by Sherin and Nemeroff, and according to all of science and psychology support the fact that there is potential for long term neuroanatomical and neurochemical changes to the central nervous system resulting  from trauma. These changes are especially evident in the way we respond to triggers or trauma associated stimuli. What we should be striving for in the healing from trauma is a ‘new normal.’ Healing means that you are able to function in professional or personal settings and that you are practicing resilience and positive coping when waves of thought and emotion do come.

Healing means Acknowledging Feelings

One of the ways that therapy works is by creating an intentional space for healing warriors to be honest with themselves, to create an understanding of their emotions.  After an awareness has been formed adaptive responses to feelings and thoughts can be generated. We create psychopathology by being critical and attempting to repress our internal honest responses. For some people like first responders, police, and paramedics, there may be an extra layer of difficulty and stigma attached to acknowledging ones feelings and seeking mental health support to manage trauma. This can cause further damaging denial of the effects of traumatic experiences, One of the core tenets of psychological theory present in every form of therapy is that the more we repress, judge or avoid our feelings, the more we cause problems. Repression elicits tangled feeling constellations, blocked energies, incomplete and unintegrated shadows. Mindfulness based stress reduction, EMDR, Cognitive Processing Therapy, Cognitive Behavioral Therapy, and Exposure Therapy, have shown efficacy in treating PTSD. Our feelings can turn into psychopathology that are bigger and sometimes socially unacceptable forms of the original emotional response.

Healing Happens in Relationships. Find your Healing Tribe.

It is especially true for trauma that happens in relationships, that this same trauma is healed in relationships. When trauma survivors open up to those people who they consider to be safe, there is an incredible potential for healing to happen. Healing relationships are those that resonate compassion, gentle acceptance, warmth, and non-judgement. Think about it, we become close to those who we can be really honest with, those who ask about our feelings and can share in a compassionate interchange, (Mgrath, 2001). Sharing trauma should be exercised with caution. However well-intentioned our healing tribe may be, its members may inadvertently respond in less constructive ways that judge, shame, or put down the survivor for having the pain or scars of trauma. Another risk is not being able to hear or understand what is being shared. What is really needed is non-judgmental acceptance, understanding, and compassionate warmth.

Find your healing tribe

Positive Psychology, Pop Culture and Non-Reality

You may have survived a trauma but that doesn’t mean you have to fall victim to meme reality. Scroll through a social media forum and you will see many posts and memes which declare that everyone should be happy all the time. That isn’t honest or possible. The healthiest among us are those who are honest with themselves about what they experience and then respond to their vulnerable reality in a constructive way. According to a 2016 study by Elizabeth Kneeland, pop cultures layman positive psychology is damaging. When pop culture got its hands on positive psychology its representatives distorted the message, and now laymen perpetuate unrealistic and uninformed messages which imply that we can think our way into a good mood.  It suggests that if we blink our eyes we can make trauma and psychological distress evaporate. Your therapist knows differently. Its ok to be outraged, disgusted, sad, hurt, angry, confused, and it is important to acknowledge where you are in your healing journey today.

No matter where you are today, the best we can do is to risk opening to ourselves, to create an honest internal dialogue that we are eventually able to share with others. We should unabashedly honor our own processes, giving relentless permission to feel, think and be; in reverence of joy, in honor of glorious fury, to the fullest expression of gaiety, to the utterance of insuperable hurt, to fully hone in on repugnant disgust. Keep developing your divine awareness, and eventually you will have created the unique meaning which understands with a lens of compassion, acceptance, and self love all that has happened to you.

With love and hope for resilience,

Stephanie Wijkstrom, MS, LPC, NCC

For More Reading

Kneeland, Elizabeth et al, Positive thinking Newsweek, 2016

https://www.newsweek.com/2016/09/23/positive-thinking-myth-498447.html

McGrath, Ellen. Psychology Today, published November 1, 2001 

https://www.psychologytoday.com/us/articles/200111/recovering-trauma

Post-traumatic stress disorder: the neurobiological impact of psychological trauma

Sherin, Jonathan E, Charles B. Nemeroff

Dialogues Clin Neurosci. 2011 Sep; 13(3): 263–278.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3182008/

The Big Fat Myth

Big Fat Myth, High Fat Diet and how it affects health.

Open a women’s magazine or examine the back of a food label, you will find the ‘evidence’ there. It’s easy to find ready sources that say dietary fat is bad news for your waist line, cholesterol, skin, mood, you name it. Many clinicians still hold that saturated fats like coconut oil, butter and beef cause weight gain, clogged arteries, high cholesterol and heart disease. But, according to Certified Nutritionist Liz Mckinney, there is much to learn when it comes to the Big Fat Myth, read on to re-evaluate fat’s bad reputation. This blog will fill you in on the facts and research in order to assist your physical health, emotional health, and wellness goals by consuming fat and nourishing yourself with this well known macro-nutrient.

Myth: Saturated Fat and Cholesterol Increases Risk of Heart Disease

Today, a common scenario occurs when a patient walks in for a checkup or health screening and they learn that  their cholesterol is high. The patient is then told to limit saturated fat and cholesterol intake. Cut down on foods such as red meats, butter, eggs, and oils like palm and coconut) and often a prescription for a statin drug  follows when their cholesterol is over 200 mg/dL. This is probably due in part to misleading evidence that suggested that cholesterol levels are directly correlated to risk of heart disease. One such study was performed by a researcher by the name of Ancel Keys in the 1980’s that looked at 22 countries and found that dietary fat intake was related to increased risk of heart disease. However, data on only 7 of those 22 countries was published – those that fit his hypothesis. Since then, many researchers and physicians have refuted this study, and yet, the recommendations that come down the pipe from the American Heart Association and the USDA continue to perpetuate that dietary fat and cholesterol are bad for us.

Research continues to show that high quality animal fats and eggs aren’t the real culprit in heart disease. One of the most notable studies that shows this was called the Women’s Health Initiative, which studied over 48,000 postmenopausal women and the connection between a low fat diet and the risk of heart disease. Participants were followed for an average of 8 years and then assessed for heart disease. The group that reduced overall fat intake and increased intake of whole grains, fruits, and vegetables did not experience reduced risk of Coronary Heart Disease (CDC), stroke or CVD, over the control group. There are other studies that have found similar results, indicating that low fat diets don’t really have much impact on heart disease risk. A report published in 2010 by the American Journal of Clinical Nutrition stated that there was no substantiated link between saturated fat intake and outcomes of obesity, CVD, cancer or osteoporosis. And, if you need even more proof, a meta-analysis of 21 medical reports and studies also published in 2010 in the American Journal of Clinical Nutrition concluded that, “the intake of saturated fat was not associated with an increased risk of coronary heart disease, stroke, or CVD.”

If not fat, then what?

So, if saturated fats aren’t the culprit in CVD and atherosclerosis, then what is? Enter carbohydrates. Most grains and sugars are highly inflammatory. As a society, our diets are high in processed and packaged foods like pastries, fast food, crackers, cookies and cakes. Eating these foods causes surges in blood sugar and taxes the pancreas, whose job it is to produce insulin to shuttle the sugar into our cells to be used for energy or stored for later. Over time, the cells become resistant to insulin and sugar remains in the bloodstream instead of being transported into the cells. Sugar in the blood stream sticks to protein molecules like LDL cholesterol (called “bad cholesterol”). This changes the structure of the LDL and causes an inflammatory cascade which leads to plaques in the arteries and the inability of LDL to carry cholesterol where it’s needed,especially to the brain. So, now we have a simple equation. Too many carbohydrates cause inflammation, which leads to oxidized or damaged LDL and atherosclerosis. This is what leads to heart disease, not eating too much dietary saturated fat and cholesterol.

Read on and look for next weeks post, Liz will share more details about how your health and wellness can be bolstered with fat as she shares all of the well researched benefits to Fat. She will also share a sample meal plan to help you take advantage of the most nourishing food options available.

Certified Licensed Nutritionist, Nutrition and Wellness Counseling

Be Well!

Liz Mckinney, LDN, CNS

Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh, PA 15233

2539 Monroeville Blvd Monroeville PA 15146

Providing Individual, Marriage and Family Counseling, as well as wellness solutions to Western Pennsylvania.

Edited By, Stephanie Wijkstrom, MS, LPC, NCC

Ketogenic Diet

What is the Ketogenic Diet?

By: Liz Mckinney, CNS, LDN

The Ketogenic or Keto diet for short is a buzzword now, but it’s not new! Decades ago, it was used primarily to treat epilepsy in children whose seizures were uncontrolled. Research found that those with epilepsy had fewer seizures when in a state of ketosis vs. being glucose dependent. Today, there are many more applications for this diet that show promise to continue researching for more potential benefits. But, let’s take a deeper dive into what being in ketosis really means!

Being in ketosis means that the primary fuel source in the diet is fat, instead of carbohydrates. When you become fat adapted and burn fat over glucose, the body makes byproducts called ketones which the brain used for fuel. This spares glucose, the primary fuel source for the red blood cells, endocrine system and muscles. Traditionally, carbs make up 45-65% of our daily intake, protein makes up 10-35% and fat makes up 20-35%. On the keto diet, one might be consuming as much as 70% fat, 20% protein with a mere 10% coming from carbohydrates. One a standard 2,000 calorie diet that is only 50 grams coming from carbohydrates. A very strict approach to this diet might allow only 20 grams of carbohydrates, while a more moderate approach may allow between 40-60 grams depending on goals and taking into account each individuals therapeutic need.

So, what are some reasons to pursue a very low carbohydrate diet like this? Evidence is suggesting that the ketogenic diet is a great way to spark weight loss. Since it’s very low carbohydrate, this keeps insulin (our fat storage hormone) low. This means that fat stores can be unlocked and used for fuel. Additionally, prevention and improvement of neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease have been seen with high fat diets. The brain seems to do very well when using ketones for fuel instead of glucose. These applications are very relevant for Americans today, as neurodegenerative diseases and obesity are on the rise. Maybe even more important, are the applications for cancer. Cancer cells love sugar (glucose). Starving the cancer cells on a ketogenic diet shows promise in slowing cancer progression.

One drawback to the keto diet is that it is usually low in fiber since fiber is found in carbohydrate rich foods. GI issues like constipation, cramping or acid reflux may occur. One way around this is to count only net carbohydrates. That is, total carbohydrates minus the total fiber. This is usually a more moderate approach, but still confers the benefits of a traditional diet and keeps carbohydrate intake low.

The long term effects of the ketogenic diet are still being studied, but it shows much promise for short term use. Pregnant or nursing women, those with gallbladder disease or insulin dependent diabetics should use caution and discuss with their health care or dietary professional before implementing and keto changes into their diet.

If you want to learn more about this diet, book an appointment with Liz or check out “The Keto Diet”, a great comprehensive read on those curious about whether a high fat diet might be right for them. Remember that every body is different and diets should be tailored to what works best for your health and wellness goals.

Here is an example of the satiating kinds of meal plan a person can enjoy on the Keto Diet!

For breakfast you might have scrambled eggs and add in heavy cream, chives, and up to 4 slices of your favorite nitrate free bacon. With so much dense nourishment, you will hardly notice that you skipped the bread!

For lunch, put your favorite protein on a bed of baby salad greens, add a vinegar or cream based dressing.

For dinner: Go all out with a generously cut Ribeye that can be enjoyed with mushroom cream sauce and several ounces of broccoli.

Health and Wellness,

Liz Mckinney, CNS, LDN

Anti-Inflammatory Diet – Including Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.

Anti-Inflammatory Diet for wellness, food as therapy.

Anti-Inflammatory Diet, What it is, What it Does and Including a Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.  

Every standard anatomy course covers a section on inflammation, health circles and modern medicine studies how this physiological process effects our bodies. Modern science has uncovered much evidence related to how our dietary consumption fuels our internal inflammation. To understand inflammation, let’s talk what about what inflammation really is. Inflammation is a normal part of our body’s healing process.  Think of the redness, pain and swelling that comes along with an acute injury. These are bio-markers that our white blood cells are migrating to the origin of a wound, when the white blood cells arrive they will unfold to facilitate the healing process. This mechanism is a normal and necessary indication that our immune response is hard at work. But what happens when our immune systems are working over time in a way we can’t see? This is a part of what is termed ‘chronic inflammation’, and our diet definitely plays a large role in both calming it down or conversely, throwing fuel on the flames.

Chronic inflammation is a contributing factor to many common diseases in the U.S today. Obesity, heart disease, and Type 2 Diabetes are some common diseases to which inflammation contributes to the onset and progression (Lopez-Condelez 2017). Additionally, according to a 2018 study Dr. Billmore et, al, which was published in Nature, there is also evidence that inflammation may contribute to certain forms of depression as well as aiding in the development and progression of this mental health disease, inflammation is also being study as a contributing factor in the development of other mood disorders. Of course diet alone can not provide total therapy for depression or disease but it is an important pathway to providing our best course to become well.

The fact is when our immune system becomes chronically activated, low-grade, systemic inflammation occurs. Even if you aren’t suffering from an overt disease, things like stress, leaky gut, food sensitivities and even an imbalance in our gut micro-biome all are capable of pushing our bodies into an inflammatory state. The consequences of chronic inflammation are serious. Increased risk of neuro-degenerative and cardiovascular disease, trouble losing weight, digestive problems, hormonal imbalances, and cellular damage may all occur as a result.

Our food choices can either promote or calm inflammation.  Many of the diseases and problems listed above may be prevented or mitigated with an anti-inflammatory diet. The top foods that commonly contribute to chronic inflammation in the standard American diet are:

• Refined grains (bread, crackers, cookies, cakes, snack foods)
• Dairy (all cow dairy products including milk, ice cream, and yogurt
• Sugar (table sugar, high fructose corn syrup, sugar alcohols or artificial sweeteners)
• Vegetable oils (Canola, Corn, Safflower, Sunflower and Rapeseed oils)
• Trans fat (Margarine, peanut butter, mayonnaise, packaged snacks)
• Conventional/commercially raised meat
• Alcohol (More than 1 drink per day for women and 2 for men)
• Food additives (MSG, artificial flavors and food dyes)

On the flip side, nourishing foods can also accelerate healing in the body and prevent the inflammatory cascade from becoming chronic. For whole body health and wellness, add these anti-inflammatory foods into your daily diet:

• Fatty fish (Halibut, salmon, sardines, trout)
• Coconut oil
• Olive oil
• Vegetables (Any and all kinds!)
• Berries
• Pineapple
• Ginger
• Chia seeds
• Flax seeds
• Turmeric
• Grass-fed animal meats

We know that one of the barriers to incorporating dietary changes is that we simply don’t know where to begin. As an added bonus, we will share an example one-day meal plan, made by a certified and licensed Nutrition Counselor, Liz Mckinney, by using this plan, you can jump start your anti-inflammatory diet today!

• Breakfast
  • 2 scrambled eggs with sautéed spinach, mushrooms and garlic
  • ½ avocado
• Lunch
  • 2 cups mixed greens with 4 oz. salmon or chicken and walnuts with a turmeric ginger dressing (Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice, 1″ fresh ginger, skin removed, 1 garlic clove, 2 teaspoon ground turmeric, 3 tablespoons extra virgin olive oil, 1 tablespoon apple cider vinegar, 1/4 teaspoon black pepper, Salt to taste – Blend in food processor)
• Dinner
  • Sautéed lemon pepper shrimp over zucchini “noodles” sautéed in olive oil with salt and pepper
• Snacks
  • 70% or greater dark chocolate, almonds/walnuts, rice cake with mashed avocado, hard boiled egg with spicy mustard, cut up veggies with hummus or another home made veggie dip

Additionally, by working with a licensed nutritionist or dietitian to identify food sensitivities, heal leaky gut, balance your gut micro-biome, eradicating bacterial overgrowth, and implementing a stress reduction plan into your daily life, your wellness, emotional, and physical health can be optimized. As always, wellness routines that include yoga, meditation, mindfulness, progressive muscle relaxation, spending time in nature, or deep breathing are all proven techniques to increase resilience to stress.

Certified Licensed Nutritionist, Nutrition and Wellness Counseling

Blog article is written by Liz Mckinney, CNS, Liz is the licensed and certified nutritionist for the Counseling and Wellness Center of Pittsburgh, Liz can provide nutrition counseling near you, now accepting new patients in Western Pennsylvania. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542678/

https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5488800/

https://www.nature.com/articles/d41586-018-05261-3

edited, by Stephanie Wijkstrom, MS, LPC, NCC

The Dangerous Addiction that you use Everyday, Hint-It is not a drug!

Cell Phones are addictive according research and causing us extreme stress and anxiety.

The Dangerous New Addiction that you use Everyday, Hint-It is not a drug!

In a world of highly demanding home lives and work lives, where performance is prized above peace and calm, there is one object which is the focal point of so much of our attention. TO maintain peace, balance, and calm, our human bodies require us to at least sometimes, think without disruption, to look around at the leaves on the trees and to see and be with everyone contained in the horizon around us. To love and care for our spouse and families we need to supply them with attention by unplugging from everything that is not directly in front of us.  If we are going to live a life of contentment, balance, and enhance our mindfulness, we must examine the culprit that stands in our way. One very intrusive companion to our feeling of alertness and attention is our cell phones. While they are a way for us to communicate plans and conversations, to manage our work, to find true love and date, as well as find out information about anything in the world that we want to know via the internet, they are also a major problem. There is so much focused awareness placed upon our cell phones that medical community is examining it as an object that can absorb our attention so much, even black out what is around us causing distress and impairment in our physical bodies and relationships. The research community has decided that yes, cell phone use does qualify as a form of addiction and at minimum for most of us, it contributes to our growing levels of stress and anxiety (Desola et al).

The presence of addictive behavior that takes place on our cell phones spans so much more than just compulsive shopping or video gaming. The anxiety  that we feel surrounding our cell phone has resulted in new bodies of language, some of our favorite pop terms devoted to describing our responses to not having our most favored objects by our side are; “Nomophobia” meaning that we fear no having our phones, there is also “FOMO” commonly known as  the Fear Of Missing Out i.e the fear of being without our cell phone or even disconnected from the Internet, “Textaphrenia” and “Ringxiety” – the false sensation of having received a text message or call that leads to constantly checking the device some of us are so tuned into our cell phones that we hear phantom ringing, imagining that the phones are ringing when they are in fact not.  “Phubbing”, meaning to inadvertently ignore someone we are with to check our phone. “Textiety” – the anxiety of receiving and feeling the compulsive urge to then respond immediately to ours texts (De Sola 2016).

Our attachment to our cell phones is so strong that we legitimately feel “separation anxiety” when we are away from them for too long. Bring your awareness to the last time that you lost or misplaced your phone, how did that feel for you in the moment? If you are like many people you felt the typical markers of anxiety including, excessive thoughts and worry, even elevated heart rate and fear that you may be missing something very important out there in our cloud based cyber world. Here are some very good signs that you may have a problem.

9 signs that you or our loved one may be struggling with anxiety or addiction with cell phone use;

1. Using cell phones in a dangerous context such as while driving or biking.
2. Having had an accident or other incident due to using a cell phone in a dangerous context
3. Having problems in relationships, ie your partner or loved one annoys you by criticizing your cell phone use.
4. Having problems at work or school because of cell phone use.
5. Preferring online, texting, or social media world to real life contact.
6. Inability or difficulty sleeping due to cell phone use.
7. An inability or difficulty refraining from using cell phones even though attempts have been made to cut back.
8. Urgency to respond to messages immediately and having a marked irritability if access to phone is delayed.
9. High degrees of anxiety and loneliness and changes in mood due to need to send, respond, or receive messages.

While it is nearly impossible to function in the world without a cell phone, as with all things that are addictive, there are ways to enjoy them and their many functions without being addicted. Whether we are using our phones to be productive or to purchased extra lives on candy crush, what we do is less important than how we do it, and whether or not we meet the diagnostic criteria for problematic use. If you think that you may be experiencing a problem with how you are using your cell phone, or if others suggest that they think you have a problem, spend some time really thinking about whether you do feel balanced or does your attention often get derailed to be plugged into the digital world. The solution may be as easy as trying to cut back or even trying a digital detox. Yet the fact is that if you are experiencing a true addiction or dependence on your cell phone or have developed another anxiety disorder surrounding it, cutting back may be very difficult to do without the support of a therapist or counselor.

The Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh Pa 15233

2539 Monroeville BLVD Monroeville Pa 15146

Proudly bringing Wellness Counseling to Western Pennsylvania

De-Sola Gutiérrez, J., Rodríguez de Fonseca, F., & Rubio, G. (2016). Cell-Phone Addiction: A Review. Frontiers in Psychiatry, 7, 175. http://doi.org/10.3389/fpsyt.2016.00175

The Amazing Natural Substance that treats Depression and Anxiety

Turmeric is a natural substance to treat anxiety and depression.

The Amazing Natural Substance that treats Depression and Anxiety

Want to manage anxiety and depression as well as double down on a dose of wellness? We have one incredible natural health, food substance to report to you. Turmeric is a rhizome and a member of the ginger family. Turmeric a major ingredient of Indian curries and has also been used to dye clothing throughout history, due to its vivid yellow color. The scientific community continues to research its uses as a healing substance, specifically trying to gauge the mechanism of action and effectiveness of the active substance, curcumin.

Curcumin is known as the most active ingredient in turmeric and continues to intrigue the medical community with its ability to providing relief for symptoms like depression and anxiety. According to a recent metanalysis funded by The National Institute of Health, curcumin was shown to be safe and effective in reducing symptoms of depression (Hewlings, 2017). That study recommended that while there are some conclusive therapeutic effects in treating depression, more research should be done to determine it’s clinical role in the treatment of anxiety.

Turmeric entered the clinical limelight when researches wanted to investigate the differences in cancer rates between westerners and some eastern and Indian populations. Ayurveda and Traditional Chinese Medicine have used these plants for thousands of years. Natural and holistic health options find ways to use the medicinal properties of commonly used foods to enhance well-

being. Some common ways of administering them are  by grinding them into a fine powder, then using it topically as a salve or ingesting them to treat multiple ailments ranging from skin lesions to memory enhancement.

While the mechanisms of Turmeric’s health and wellness benefits are not completely understood, it is believed that curcumins ability to reduce inflammation, is one of the major health enhancing properties which can affect the brain, cancer, lupus, and renal disease. Curcumins also have other functions in addition to reducing symptoms of depression, it benefits the entire body and can be used as protection from liver toxic substances, to manage Crohn’s disease, reduce symptoms related to irritable bowel syndrome to name a few (Gupta, 2013). In addition to reducing symptoms, this amazing root is reported to also enhance post work out recovery, (Hewlings, 2017. ) Turmeric is not a replacement for pharmaceuticals treating depression. Patients should still seek advice from medical professionals since other medical conditions need to be ruled out. Nor does it replace the benefits of managing the symptoms of depression or anxiety by getting counseling. Rather, it viewed as complementary to current therapeutic options.

The beneficial effects of turmeric on health is dose-dependent. It is not sufficient to heap an extra serving of curry at your favorite Indian restaurant in hopes of healing the brain and body. The clinically relevant dose of turmeric is upwards 600 mg several times per day. We recommend that the reader consult with a clinical Herbalist or Nutritionist to assess the appropriate regimen to manage the symptoms that you aim to address. Most sources recommend turmeric in capsule form to standardize the dosage. Some also enjoy turmeric in a latte or smoothie for added tasting pleasure. There is also some research being done about whether it may be further beneficial to use turmeric as an accompaniment to black pepper and some other fats like coconut milk, which are known to allow greater absorption of the active compounds. With no known side effects and so much to gain, curcumin seems like a great place to start if you want neuro-protective and physically benefits all in one delicious root!

The Counseling and Wellness Center of Pittsburgh

830 Western Avenue Pittsburgh Pa 15233

2539 Monroeville Blvd, Monroeville Pa 15146

Be Well Pittsburgh!

• Gupta, S. C., Patchva, S., & Aggarwal, B. B. (2013). Therapeutic Roles of Curcumin: Lessons Learned from Clinical Trials. The AAPS Journal, 15(1), 195–218. http://doi.org/10.1208/s12248-012-9432-8
• Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A Review of Its’ Effects on Human Health. Foods, 6(10), 92. http://doi.org/10.3390/foods6100092
• Lopresti AL, Drummond PD (2017) Efficacy of curcumin, and a saffron/curcumin combination for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord.

15 Signs You Might Be Suffering Too Much Stress

15 Signs You Might Be Suffering Too Much Stress and How To Manage It

Relaxation, confidence, and peace are the positive effects of being able to respond to our responsibilities and interacts in a way that is effective, and feels manageable. We ease through life when we meet many days with a sense of competence and confidence. Yet sometimes situations arise which usurp our ability to cope, which make us feel overwhelmed and we fear we are unable to manage. Stress is our natural response to real or perceived threats or demands, it is the physical and emotional effect of managing the tasks and interactions required from us to participate in our daily lives. There can be positive benefits to stress such as when we channel it to motivate our achievement. Stress is essential to our survival, however, too much stress or coping with stress poorly can lead to many adverse effects upon ourselves and our lives.

Signs that you may be suffering with stress;

Fatigue

Insomnia,

Headaches,

Gastric upset,

Muscle aches and pains,

Heart palpitations,

Over eating

Under eating

Chest pains,

Low libido,

Feeling agitated,

Feeling angry,

Feeling frustrated,

Feeling isolated

Feeling depressed.

You might be experiencing these things and thinking that they are normal or you should be able to “just deal with it” but for many of us that just simply isn’t the case and stress symptoms as well as the way that we manage it, can have extended and profound effects on our physical and emotional health as well as our work our marriages and family relationships. If you’re experiencing these symptoms you should address it with a medical doctor to rule out disease, as well as a licensed counselor or therapist.

There are a number of options for helping to reduce stress in our lives so that we can be more present, and capable of reeling in our ability to focus. Additionally, by tuning in and managing our emotions in healthy ways, we also enjoy the benefit of greater relaxation, when we are more relaxed we also become more engaged in our work, community, and relationships with our family and friends. One of the most effective means of mitigating stress in our lives is the practice of Mindfulness Based Stress Reduction.

The practice of mindfulness  has proven to reduce mental and emotional stress through teaching us to be more sensitive to the needs of our bodies as well as more aware of our thoughts, actions, and our reactions.  

Mindfulness also has been proven to have a direct impact on reducing activity of our amygdala, which is the part of the brain that helps to control our emotional memories and stress responses, also known as our “flight or fight” response. Through the practice of mindfulness we can better control the activation of these responses and the effects that they have on us.

Mindfulness can also help us alter our attitude and outlook on difficult situations and other stressors by helping us to think about things more purposefully and without judgement.  This can enable us to possibly look at the stress in energizing or motivating ways instead of with preemptive negativity. Other practices such as meditation, yoga, and learning to fuel our bodies the right way through nutrition counseling, can also be powerful preventative measures and coping strategies for stress.  

As an integrative wellness center the counselors and wellness practitioners of The Counseling and Wellness Center of Pittsburgh and Monroeville are glad to offer these and many other services in your journey to find healthy sustainable ways to reduce and manage stress in your life. Our talented staff are glad to help you assess your stressors as well as any other needs or concerns to have and help you achieve your goals for stress reduction.